for today's health minute, i'm holly firfer. jenna: coming up after the break... we'll tell you about a local community service club that is celebrating its golden anniversary. has been active in communy service for the siouxland area for fifty years! and they are celebrating their golden anniversary with a special banquet tomorrow night. kurt stover joins me with more. club of sioux city years ago and we are going to celebrate 50 years siouxland area. saturday november 21st at 6:00pm at the sioux city country club. five of the original charter members still active will be there and sioux city's own richard gordon who is currently international president, and other dignitaries will be in attendance. it is a celebration of the clubs volunteering in the community and also to encourage others to get involved is community service. a service organization committed to the fight against the cosmopolitan club of sioux city has participated in several charitbike rides and walks as a way to raise funds and awareness of diabetes. richard gordon, a sioux cityan who is current

as holly firfer explains in today's health minute, you can do both! " " when you're eating for two, nutrition takes on a much bigger role in your diet. nutritionist greer craig says, you want to eat what will give you the most nutritious bang for your calorie buck. (greer craig, nutritionist and personal trainer) you have to refocus your thoughts on where can i get the most protein, and healthy fats. and quinoa is a great swap for pasta, and it alslshas riboflavin it, which is reallyly great to help curb migraines,headaches- that is acommon pregnancy symptom. craig adds, you should focus your energy on vegetables. (greer craig, nutritionist and personal@trainer) any vegetable is going to be a super fo power house- you're not going to go wrong. (butt to) if we roast them, that gives them a little more flavor, like maybe a kale chip would taste a little bit like a potato chip- you just put a little bit of sea salt and olive oil on it. what if you still have that sweet tooth? (greer craig, nutritionist and personal trainer) you want to think outside the

and if you get tired work, get the kids to for today's health minute, i'm holly firfer. jenna: coming up in yearly football awards today. find out who earned player of the year honors up ahead. tim: plus...the hawkeye seniors play their final game in kinnick this saturday. we'll have a report from iowa city on iowa's matchup with purdue after the break. chris when iowa hosts be the last time 21 senior hawkeyes take the field at kinnick. iowa might be overwhelming favorites against the 2-8 boilermakers, but with so much on the line, they aren't taking them lightly. alex giaimo has more from iowa city. alex giaimo--"iowa closes out their home schedule against purdue this weekend. with a win they can clinch the big ten west but they aren't thinking in terms of the bigger picture just yet. it took around 40 minutes for somebody to ask kirk ferentz about his team's next opponent at his weekly press conference." kirk ferentz--"you know we aren't taking anything for granted i can assure you that i know the conversation today hasn't been on purdue, our conversations have been st

for today's health minute, i'm holly firfer. " coming up in sports...spirit lake won a state title in 2012 and this year's seniors have a chance to book end theieicareers with a ather. we'll preview their game up ahead. plus...western christian is in its first ever championship game on friday. hear from the wolfpack on what it would mean to make school over the next two days, countless cars will make the journey from northwest iowa across the state to cedar falls to watch the state football championships. after mmc and akron-westfield play tomorrow, western christian and spirit lake take the turf on the wolfpack have already made tons of school history this year. for the first time in the 12 years of the program, western christian won their district, and last week was their first trip to the dome. if the wolfpack win theieifirst football state championshsh on fridid, it would be monumental, not just because it would be their first, but because it would come against the five time defending champs from iowa city regina and they're excited for the opportunity. ben granstra--"it's just aw

in today's health minute, holly firfer explains one program that guides you through the use of color. " " by the light of an orange glow.. this group is sweatin' it out. the workout is called "orange theory fitness". and it targets different heart rate zones each represented by a rainbow of colors. a heart rate monitor. as they ercise their numbers are displayed on the overhead screens. colors change when they reach a certain zone. most work is done in the moderate zone. you should be in the green zone challenging but doable next they take it up a notch. push pace is where you move back into that orange zone we spike that metabolism and you really start to condition your heart. " the trainers say if you reach the orange zononand stay there for a certain amountntf time your body will burn more calories even after your workout. that theory is based on a science known as "epoc." epoc stands for excess postexercise oxygen consumption and that is really why we breathe faster after we've had a period of strenuous activity. for several hours afterwards you continue to have a really high meta

for today's health minute, i'm holly firfer. coming up in sports...well catch up with chris and alex who caught some playoffs coming uin sports...well catch up with volleyballtournament heads to the semis, braska's tourney got underway today and iowa hosted semifinal football games. jenna: chris and alex are on the road to cover all the action for us and we'll start with alex in cedar rapids. alex walker--" 2:30 alex walker u.s. cellular center, cedar rapids "hi guys....after the dust settltl on a wild dayayo at the iowa state vballtournament, three sixland teams remained. central lyon in 1a, western christian in 2a and bishop heelan in 4a. the crusaders took down waverly shell-rock on tuesday, advancing to this afternoon's semifinals for the first time since 2012. #8 bishop heelan vs. #2 harlan 4a semifinals heelan taking on the two-time defending state champs harlan community....opening set sam mccabe elevates and executes......heelan pulls a shocker in the first set 26-24. second set now...its grace hanno's time to shine. she

for today's health minute, i'm holly firfer. jenna: dennis says you should take a few minutes everyday to get rid of stress because it can help improve your quality of sleep, reduce headaches, lower blood pressure, and release muscle tension. coming up in sports...four siouxland teams can clinch trips to the state tournament tonight. we'll preview those matchups up ahead. plus...iowa state is coming off a huge win over texas...but the cyclones have to turn their attention to oklahoma. we'll have a report from ames first time in ames--iowa state beat texas on saturday. but the cyclones don't have much time to celebrate as they gear up for a road test at oklahoma...jon schaeffer has more from ames. jon schaeffer--"the confidence level for this iowa state team is now through the roof after a 24-0 victory over texas. now their attention turns to oklahoma who has the number one passing defense in the big 12. they have 30 sacks this season. so the plan? do what's been working and that's running the ball with mike warren. paul rhoads--

for today's health minute, i'm holly firfer. finding a place to workout outside is usually easier than finding a space inside..... stick around for our second half hour, our fitness expert feryl york will break down how to exercise in small spaces. the harvest season is almost over across iowa. in today's agribusiness report, david geiger takes a specii look at how well farmers maintainee their crops this year. welcome to the agribusiness david geiger.. harvest is about wrapped up.. only a few percentage points left in the state of iowa.. and i did a lot of harvest coverage in the last month.. so for this agribusiness report speciaal.. i have a harveet 2015 in review.. "well, the season started off real good, everything looking good. and then in july we started getting a couple of real heavy rains and that took away some of the bot quantity and quality of our yield a little bit. we got some ponding after the crops were pretty tall and did a little damage to the ponding areas. but we still overall got a real good crop out here."

for today's health minute, i'm holly firfer. the federal budget that week means billions of dollars in cuts to crop insurance. in today's agribusiness report, farmers are unsure of when and how those cuts will happen. stay with us. good morning this is the good morning this is the agribusiness report. i'm david geiger. ---- in a budget deal passed last week.. crop insurance took huge cuts.. around three billion dollars. after the deal.. house and senate ag leaders claimed the cuts would be removed in a later omnibus spending bill.. well now some farm groups say.. that's not settled.. the national farmers union says house and senate ag leaders never said how subsidies would be fixed.. and billions of dollars to fix it may be difficult with new house speaker.. paul ryan.. who is a farm subsidies critic.. the n-f-u says there's a lot of unknowns.. "so, this discussion is not over. i don't think crop insurance is out of the woods yet. we have an assurance from the house, but we don't know where the money is actually coming from. and

holly firfer discovers a new system helping cancer patients get to their treatments on time. it's early on a wednesday morning. and darlene and margie.. are headed to the doctor. they laugh like old friends.. but the two only recently met after darlene got bad news. after being diagnosed with breast cancer in 2000 and undergoing treatment successfully . she got a phone call. they had discovered the cancer had come back."but since her first diagnosis, darlene's eyesight has begun to falter and her doctors have advised her not to drive anymore. that's where margie comes in. she volunteers as a driver for the american cancer society's program 'road to recovery', pairing volunteers with cancer patients who need help getting to their treatments. for a cancer patient to get effectiveness out of their treatment, that treatment needs to occur in a certain sequence, and at a certain frequency.according to the american cancer society, every day thousands of cancer patients across the country need rides to their appointments. so the organization is constantly looking for people who can

holly firfer explains. 3 "sciatica is a describe a group of symptoms, mainly back pain that radiates down the leg and sometimes into the foot. the pain can be sharp, lancinating or even electric." so, what's happpping that causes this pain? "between the bones there are cushions or shock absorbers you might call them-or discs. these discs, they provide cushion to prevent bone from rubbing against bone. over time, or in some cases with sciatica, 3 these discs can slip out of place (butt to) when it pinches on the nerve, the nerve is irritated causing pain to go down the distribution of the leg " treatment starts with rest, but not too much.doctors also suggest stretching to release the tension in tight muscles. over the counter anti inflammatory pain relievers also may help..and can reduce inflammation pressure on the nerves followed with heat to relax the muscles.the good news, say doctors is that most of the sciatic problems will go away over time with care and attention. 3 doctors say risk factors for sciatica include an injury, obesity, a sedentary lifestyle, diabetes and age. 3 3

holidays are approaching and sometimes our busy schedules mean that exercise takes a back seat.but as holly firfer tells us in tonight's healthwatch... working ououis one of the best 3 if you want to live longer, stay leaner, boost your mood, and keep your mind young, w2 95 c2.5 g 0 [[grab your tennis shoes and get moving. try this weekly exercise prescription from the cleveland clinic.get 30 minutes of resistance aining week..(d(d michael roizen/cleveland clinic) so 3 things:general physical activity, 10,000 steps a day, 20 minutes 3 times a week of cardio.and make that cardio strenuous enough to break a sweat for the whole 20 minutes. it's worth the effort because exercise also decreases the risk for many serious medical conditions: (dr. michael roizen/cleveland clinic) decreases heart attacks, decreases arythmias, decreases throughout your body. almost every cancer is decreased because what exercise does is improve immune function.and working out not only builds muscles but builds brain. exercise helps prevent the loss of brain volume as we age. and it helps keep our brain circuits young and ou

well...as holly firfer explains in today's healthwatch... if you're smart, you can do 3 (**take pkg**)when you're eating for two, nutrition takes on a much bigger role in your diet.nutritionist greer craig says, you want to eat what will give you the most nutritious bang for your calorie buck.(greer craig, nutritionist and personal trainer) you have to refocus your thoughts on where can i get the most protein, and healthy fats. and quinoa is a great swap for pasta, and it also has riboflavin in it, which is really great to help curb migraines, headaches- symptom.craig adds, you should focus your energy on vegetables.(greer craig, nutritionist and personal trainer) any vegetable is going to be a super food power house- you're not going to go wrong. (butt to) if we roast them, that gives them a little more flavor, like maybe a kale chip would taste a little bit like a potato chip- you just put a little bit of sea salt and olive oil on it.what if you still have that sweet tooth?(greer craig, nutritionist and personal trainer) you want to think

. >> pam: as we all know.eating healthy can be quite expensive.but it doesn'tcnn's holly firfer has some a well-balanced meal, without breaking the bank. eating right on a budget starts with a little head to the grocery store, >>"plan out your meals in advance, make a grocery shopping list and stick to that list when you're shopping." >> reporter:and though it may be a a recipe from time to time so you can freeze part of it for another day. >> reporter:buying in bulk is often cheaper. >> reporter:registered dietitians recommend filling half your plate with fruits and that are in season is often cheaper. fill the other half of your plate with whole grains and lean meats. >> reporter:and if you want to save a little on that meat? >>"one way to make your meat adding beans to the mixture and then you can stretch the meat and actually use less in the same dish." >> reporter:controlling portion size is budget. experts say if something is in front of us we tend to eat it even when we're full. >> reporter:so try using smaller plates. >> reporter:and finally, save going out to eat for special occ

for today's health minute, i'm holly firfer. this year's iowa crop could be one for the record books. in today's agribusiness report, a look at the data and how it compares with previous years. good morning this is the david geiger. ---- this year is a record breaker for iowa corn and bean production.... and nationally records also look to be broken... soybean production looks to be the highest ever at three point 98 billion bushels.. and a 48 point three yield is also a record.. corn is predicted to be the third largest production on record.. and yields are the second highest. the november report has a small margin of error on average.. give or take for corn.. and 40 million for beans.. the reason for that.. is most farmers are done with harvest and give more accurate data.. "at the state level, in iowa for instance, we do an objective yield survey where we actually go out into the fields and take physical counts. but we're also going out to the producers and asking them what their expected yields are going to be. so, there's t

watch those numbebes come up heart rate starts to increase here for today's health minute i'm holly firfer. the ag industry is seeing a year.... but how many of those positions will go to women? they're graduating with agriculture degrees, at a higher rate than men. good morning this is the agribusiness report. i'm david geiger. ---- agriculture looks like it could be gaining a lot of jobs in the next couple years according to the farm service agency.. and there are more women than men graduating with agriculture related degrees.. but women are still the minority in agriculture business.. and the group farmher is trying to help with that.. on friday it hosted an event in ankeny.. called gow.. it's for young women in ag.. nearly two hundred attended. and it featured speakers like iowa ag secretary bill northey.. lesly weber mcnitt the chief of staff of u-s-d-a farm service agency.. governor kim reynolds.. it's trying to let young women connect, network.. and learn about the future of working in agriculture. farmher started as a photo project in 2013.. taking photos agriculture and including