A Chapter of American Business Women’s Association The Link Cedar Rapids Charter Chapter #4067, Cedar Rapids, IA Volume 55, Issue 6 January 2011 Healthy, Zippy Salad Adds Zing to Winter Inside this issue: President’s Letter 2 December Meeting 3 Recommended Reading 4 Sondra Lewis Recipe 5 Member Profile 6 Vendor Fair 7 Future programs 8 The mission of the American Business Women’s Association is to bring together businesswomen of diverse occupations and to provide opportunities for them to help themselves and others grow personally and professionally through leadership, education, networking support, and national recognition. Printing of newsletter contributed by Rockwell Collins. By Sondra Lewis (New Member of Charter Chapter) Co-author of Simple Choices for Healthier Eating Holiday festivities are over and for many of us the days are short and cold. Many welcome the return to routine, while others feel the let down of less activity. Whatever your January days are like, here is an easy salad that adds a touch of excitement by going beyond the expected. The peppery taste of arugula and the gentle bite of onions and walnuts add zip and zest to your plate. By adding now in-season citrus fruit, and choosing locally grown ―greens‖ when possible, you increase the ―green‖ factor along with flavor and nutrients. Salad With Heart – Foods can provide a variety of nutrients. The foods in this salad really pack some punch when it comes to heart health! 1) Healthy Fats: Monounsaturated fats (avocado, olive oil) and polyunsaturated fats, like omega-3 fatty acids (walnuts), are critical to heart health when consumed in moderation. Being intentional about the serving size promotes the consumption of healthy fats without adding too many calories. 2) Fiber: binds with cholesterol to remove it from the body; it is also filling, making it easier to eat smaller portions (oranges, walnuts, avocados). 3) Potassium: lowers risk of high blood pressure (oranges, walnuts, avocados). 4) Vitamin E: key antioxidant (walnuts, olive oil, avocado, ). 5) Low sodium: can be important in keeping blood pressure low (high amounts of sodium are often found in dressings and salad toppings). Making Healthy Salads Easy 1) Keep Ingredients on Hand: Keep cer- tain foods standard items on your shopping list. Citrus fruits along with most bagged greens and vegetables will last all week; nuts and dried fruit store for months. 2) Mix Dressing in a Jar: Just shake to combine ingredients … easy to mix, easy to store! 3) Use ¼-Liquid Measure: Easy to measure liquids by the tablespoon and to read from a standing position. More simple ways to make healthier choices are found throughout the resource cookbook, Simple Choices for Healthier Eating. For even more tips, visit Sondra’s website www.simplechoices4healt hiereating.com and subscribe to a FREE enewsletter. (Recipe on Page 5) Page 2 From The President The Gift of ABWA After reading the ABWA National blog written by Executive Director Rene Street this month, it inspired me to write my president’s message around the same topic. The gift of ABWA is not just adding one more member to the roster or having one more guest attend a meeting. There’s way more to the benefits and gifts ABWA provides than meets the eyes. The Gift of ABWA is about: “. . .Don’t keep ABWA a secret! Share what ABWA has to offer today!” -The strong ABWA friendships that bond you together, sisters who help you through the rough times, who make you stronger and help you become a better person. -Going through those lifechanging events together as ABWA sisters, such as marriage, pregnancy, divorce, career success, new job, starting a new business, etc. Laughing and crying together, knowing we have a good friend to lean on no matter what! -Being able to rely on your ABWA mentor and sister, who is now your best friend, for advice, because she gives the best advice no matter what the situation. -Realizing you’re not alone. We are all here for a shared purpose, which is to help ourselves, and others grow personally travel to a Regional or National conference, getting to know them even better. and professionally through leadership, education, networking support and national recognition. This is a safe place to connect, learn and grow! -Experiencing going on stage at a National Conference to receive our Best Practices Trophy for a job well done. Being mentors and examples to other chapters who have not had the opportunity to receive Best Practices yet. -Celebrating our teamwork and success, because we can’t do it alone. When we work together, look at the wonderful things we can achieve. Knowing you made a difference. -Watching someone you’ve mentored, succeed in her career as well in her personal life, because YOU made that difference in her life. -Bonding with fellow ABWA sister’s while you -Seeing the excitement in a fellow ABWA sister’s eyes, no matter what age 21 to 81, at a Conference when you brainstorm ideas together, even though our chapters are hundreds of miles apart. Knowing you can call on each other for advice if you find road blocks. I challenge you to share ABWA with others in your day-to-day life. Bring a guest or two to the next meeting! You never know who might be interested or has the need for some of the benefits of ABWA. Don’t keep ABWA a secret! Share what ABWA has to offer today! Here’s a link to Rene Street’s blog: http:// makingadifferenceinabwa. wordpress.com/ Don’t forget to check out the video she made. You might even see someone you know! Happy Holidays! See you next year! Misty Frank President Page 3 Networking Event Self-Defense for Women Saturday, Jan. 8th 11:30-12:30 or 1:30—2:30 Presented by Demian Papagni Vahalla Combat Club 12th St. and 5th Ave SE $10 members—$15 non Includes refreshments. RSVP-by Jan. 1, 2011 By noon to networking@abwacr.org Important Info for Members January Birthdays: Dorothy Anson 1/06 Jill Hidinger 1/13 Margaret Horsfield 1/16 Susie Makinster 1/22 Doris Spieker 1/31 “The most remarkable Jan ABWA Anniv: thing about my mother Molly Friedman Rose Slaymaker is that for 30 years she served the family nothing but leftovers. The original meal was never found.” Calvin Trillin 1 yr 4 yrs New Members in 2010 Molly Friedman Laura Kohnert Rachel Petit Jody Fosdal Tamera Seber Wanda Johnson Susie Makinster Blaire Gladwin Holly Crippen Lilly Elliott Kristin Flood Jill Hidinger Sondra Lewis Linda McConnell Angela Moore Shanti Roundtree Linda Sweet Jessica Wilcox Jennifer Zach ABWA January Meeting Wed., January 5th Charter Chapter January Meeting Wednesday, Jan. 5th Location: Longbranch Hotel Cost: $15 Cancel by noon on Monday, January 3rd to Barbara Waterhouse Miller (393-1442) or you will be charged for the cost of the meal. 5:45 6:15 7:00 Networking Dinner Program How to Burn Calories While Sitting at Your Desk Presented by Debby Krivanek Debby is the franchise owner of two Curves of Cedar Rapids, Inc Come and learn how to increase your metabolism. Wouldn’t it be great to know how to burn more calories while sitting at your desk or while sleeping! Learn the importance of strength training. Page 4 Take Time for a Good Book The board members were asked to recommend a favorite book, for Christmas or anytime. Read on for some great ideas. Laura Kohnert Found on 16th Ave By Karen Roth My Portion Forever By Karen Roth “The man who does not read books has no advantage over the man who can’t read them.” Mark Twain Both of these books are about people during the depression and WWII who were from Cedar Rapids. They are fiction with a lot of references to 16th Ave, Ellis Park and other landmarks in Cedar Rapids. Dawn Waller Nicolas Sparks books are always on her wish list. Two romantic favorites: The Notebook The Wedding Christmas book: Skipping Christmas By John Grisham Makes you think about the true spirit of Christmas. Wanda Johnson The Twilight Series This is a great love story. No matter what your age you can indulge in the story line. Marian Zupke Her favorite for Christmas is the Christmas story from the Bible. This keeps the real reason for Christmas. (She still enjoys Santa!) Shirley Twiselton A Coach’s Life By Dan Kellams About Coach Les Hipple from Marion High School who was a strict coach in basketball, football and track and had many successful seasons with WAMAC including when Shirley was in school there. Becky Tranter The 5 People You Meet in Heaven By Mitch Albom For kids big and little: What’s Heaven? By Maria Shriver Rose Slaymaker As a child she really liked: The Little Engine That Could Classic story to build selfconfidence. Misty Frank How the Grinch Stole Christmas (the Movie) Her favorite Christmas story because of the good music and the change of heart of the Grinch, when he figures out what Christmas is about. Misty collects Grinch stuff and watches the movie at least once every season. ABWA Proud Code of Conduct 1. All members will serve as goodwill ambassadors for the American Business Women’s Association. 2. Members will not allow their personal beliefs to interfere with the representation of ABWA’s mission. 3. Members will always treat their member colleagues, guests, vendors and sponsors with honesty, respect, fairness, integrity, responsibility, kindness and in good faith. 4. Members will maintain compliance with ABWA National, Chapter and Express Network Bylaws. 5. Members will not use their personal power to advance their personal interests. 6. Members will strive for excellence in their professions by maintaining and enhancing their own business knowledge and skills, and by encouraging the professional development of members. Best Practices Trophy for Charter Chapter Page 5 Winter Salad Recipe from Sondra Lewis Healthy, Zippy Winter Salad A delicious heart-healthy salad that offers an interesting taste combo (sweet-tart-peppery). It makes a great appetizer or side salad to enjoy with roasted or oven-fried chicken. Dressing Ingredients: ¼ cup 100% orange/ grapefruit juice* 1 Tbsp lemon juice 1 Tbsp white wine vinegar 1 Tbsp olive oil 1 Tbsp honey ¼ tsp. onion powder Yield: ½ cup 6 (4-teaspoon) servings *Fresh or prepared from concentrate Salad Ingredients: Mixed greens (lettuce, arugula, and/or spinach) “Never work before breakfast. If you have Avocados (optional) Raisins or Zante currants Chopped walnuts Red onions slices Citrus segments (see Fruit Options) 1. Prepare Dressing: Shake all ingredients in bottle or whisk in bowl. Season with pepper as desired. 2. Drizzle a little dressing on the greens. Toss gently to coat each leaf. 3. Slice avocado lengthwise, circling knife around large seed in center. Remove seed with spoon. Slice directly in the skin; scoop out. To retain color, drizzle with citrus juice. 4. Top dressed greens with remaining ingredients. Drizzle a little more dressing over salad. Serve. Fruit Options: Both oranges and grapefruit work well in this salad. Mandarin oranges are smaller oranges that are easy to peel and especially sweet. (Some examples of Mandarin oranges include Clementine and tangerine.) Zante currants are small, flavorful raisins. Nutritional Analysis per serving (using 4 tsp. dressing, ¼ avocado, ½ orange, 2 cups mixed greens, ½ cup arugula, and 1 Tbsp each currents, walnuts, and onions per serving): 244 calories (130 fat calories); 14.5g fat (1.8g sat; 4.6g poly; 7.3g mono); 00mg cholesterol; 43mg sodium; 28g carbohydrates (8.5g fiber; 17g sugar); 4.5g protein @2011 Sondra Lewis, www.SimpleChoices4HealthierEating. com ABWA Charter Chapter Joins the CR Chamber to work before breakfast, eat your breakfast first.” Josh Billings Members of Charter Chapter of ABWA gathered for a ribbon cutting ceremony with members of the Cedar Rapids Chamber of Commerce. Membership in the Chamber of Commerce will provide opportunities for members of the chapter to join the networking events the Chamber holds with area businesses, as well as being updated on the business activities going on in Cedar Rapids. Photo was taken at the Vendor Fair held in Nov. Page 6 Lila Kramer Member Profile Lila Kramer is a long time member of ABWA Charter Chapter and has served in many offices, as committee chairs and project volunteering opportunities. Lila likes to spend time with family and friends and enjoys watching movies. Her favorite celebrity as a child was Roy Rogers and Trigger (she was even a member of their fan club). Lila’s favorite color is lime green. Fun is the word to describe her best. Charter Chapter Vision Statement “Advancing the personal and professional lives of women through learning, connecting and growing. Learning through technology, educational programs and mentoring. Connecting through networking, friendships and teamwork. Growing through leadership, recognition and core values .” Her greatest accomplishment is raising three children to be self-sufficient. Her zest for life drives her everyday. In the favorite food category, Lila says ―Mexican‖ with a margarita! That I have helped make a difference in the lives of others. What would you do with $1 million? I would take my entire family on a cruise, travel and donate some to the Salvation Army. I am at an age where I don’t need to invest. I need to enjoy what I have. She would like to vacation in Europe. Two people that Lila admires are Marilyn Tucker and Becky Beasley, both members of Charter Chapter and who have been good role models through many years. If she were invisible, she would go to the White House. Trustworthy, honest and a positive attitude are the traits Lila finds appealing in other people. Lila worked for 10 years in rehab at St. Luke’s Hospital and 25 years at Options of Linn County. What is the kindest thing anyone has done for you? Changed my tire in the rain! Lila’s family includes 2 daughters, 1 son, 3 grandsons and 1 granddaughter. How do you want to be remembered? When she retires, Lila would like a place near the ocean. If you were on an island, who would you want to spend time with? My grandchildren because I enjoy spending time with them. You have a 10 minute speech to give at a high school. What is it about? I would tell them they have the power to control their lives and become whatever they want to be. Most important is to love what they do. Organizations you belong to or volunteer for. ABWA and the Salvation Army. Driver with the ―Road to Recovery‖ program. DAIRY QUEEN OF LINN COUNTY CEDAR RAPIDS, FAIRFAX, HIAWATHA, MARION, MT. VERNON Page 7 First Annual Vendor Fair with booths set up and products displayed. Charter Chapter organized and held a Vendor Fair on November 18th from 2:30 pm—8:00 pm at the Knights of Columbus hall in Cedar Rapids. There were 40+ vendors January Board Meeting is Tuesday, Jan. 11th at the CR Public Library, Sendak Room, Westdale Mall. 319-398-5123 We can bring food and there is WIFI. Meeting begins at 6:30 pm. All members are invited and welcome at the board meeting. Pictured below, Nancy McQuaid -Nitsche and Martha Lawrence, both on the fundraising committee, worked hard to make this event a success. Pictured above is Rose Slaymaker standing beside her vendor booth. Also pictured at the upper left, is Karen Madsen. Pictured at lower left is Carlotta Antonelli at her booth and in the center column is Mary Lee Williams. Thanks to all who worked hard to make this happen. Taking Inventory Taking Inventory Misty asked us all to look around our houses, garages, basements, and car trunks and make a list of ABWA property we have in our possession. Please send this info to Laura Kohnert, CRCC treasurer, who will compile an inventory list of ABWA owned property. This list will then be published on WIN, so everyone knows what we already have and we can reuse and recycle. As the year comes to a close this would be a great time for all of us to take inventory of our personal and professional lives. If no, what were the stumbling blocks? Did I add new tools to my toolbox this year? Skills learned. Certifications, awards, positions of leadership. Contacts made. Taking inventory gives us an opportunity to evaluate the performance and condition of our businesses and our relationships. What were my goals for the past year? Did I meet these goals? If yes, what were the keys to success? Now that you know where you are, how you got here, and what you’ve got to build on, you can reset and reorganize for the New Year. Wishing you a Happy, Healthy and Successful New Year! Dawn Waller Top Ten Nominee 20092010. Cedar Rapids Charter Chapter Officers We’re on the Web! Visit www.abwacr.org. President: Misty Frank Vice President: Karen Madsen Recording Sec.: Molly Freidman Corresponding Sec.: Lissa Novitch Treasurer: Laura Kohnert 2010 –2011 Programs January 5, 2011 February 2, 2011 March 2, 2011 April 6, 2011 May 4, 2011 June 1, 2011 July 6, 2011 August 3, 2011 The Link ABWA Cedar Rapids Charter Chapter P.O. Box 10901 Cedar Rapids, IA 52410-0901 Website: http://abwacr.org Dawn Glass, Editor (319)-231-3350 dglass@fdg.net, newsletter@abwacr.org Longbranch Clarion Longbranch Clarion Longbranch Clarion Longbranch Clarion Snow Festival Business Assoc. Night St Patrick’s Spring Fling May Basket 56th Anniv Night Membership Recognition Back to School
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