Gf jul aug 2017

Southern Minn

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JUL/AUG 2017

Girlfriends

FOODIES & KIDS THE KITCHEN: 18 FROM Ettlin’s Ranchero Supper Club in Webster is not just another Midwest supper club.

26 PROFILE

Liz Shepley: Helping children find their voices.

NOTE from the editor

forkner Moe Beth Forkner Moe is the editor of Southern Minn Girlfriends magazine.

H

appy summer! Hard to believe it’s already half-over and that we are heading toward the end, with the hustle and bustle of finishing all the things we wanted to do, heading to the State Fair, buying back-to-school items, and more. But don’t worry – there’s still plenty of time to linger by the water or under a tree reading, thinking and relaxing. Hope this issue gives you a bit of a reprieve from all the busy-ness.

This was a fun issue to put together. The food articles, in particular, interested me. True story – I never knew how to cook until just a few years ago.

It’s not that my mom didn’t try to teach me while growing up; I just never had any interest. It was a standing joke among my friends that the two things I always tried to make (and should have been easy) – jello salads and grilled cheese sandwiches – never turned out.

Then something happened. About 15 years ago, I decided to take a gourmet cooking class through our local Community Education (taught by thenchef Tom Skold of the incomparable Harborview Café in Pepin, Wisconsin). I loved it! And I ended up getting hooked on learning how to cook – all kinds of meals, cuisines, methods. And now, at least according to my husband, I’m a pretty good cook and he enjoys my food. One of my favorite types of books is cookbooks from different areas and different cultures; they often show history and tell stories. I’m certainly not unique; it seems that everyone is a “foodie” these days. It sure is fun!

I can definitely relate to some of the stories.

School choices – we certainly know about those.

Our son attended a Montessori charter school (the first of its kind in the country) for five years in

elementary school, before transferring to a “traditional” school through high school graduation.

Montessori was a great choice for his learning style.

When it came time for college, he didn’t know what he wanted to do or where he wanted to go (we always thought he should be an architect, due of his love of drawing buildings, cities and maps, as well as his love of math and history – much of this gained in his charter school). He ended up starting college at a private college, with a generous scholarship, but it wasn’t a good fit. He transferred to a state university after his first year (losing his scholarship in the process) and ended up studying……. drum roll…….urban planning and architectural studies. He graduated several years ago, spent a few years working in a field that made use of his skills and interests and is now in graduate school studying very similar topics. He had to figure it out himself, and we’re only glad that it didn’t take too much time or (relatively) too much money.

And it’s delightful to profile Liz Shepley – she’s made a difference in the lives of so many families, and will be sorely missed in the Northfield choir scene. As I’m writing this, two of my nieces are touring Norway with the Northfield Youth Choirs, led by Liz (my sister and brother-in-law are accompanying the students). What a gift she is!

Enjoy these stories and plenty of others – some yummy recipes and ideas for good food on the road, stories about family, and a lot of other good information.

And enjoy the rest of the summer – in Minnesota it goes so fast. So take a few minutes to slow down, relax and really take in the sights and sounds.

It’s The Cows.

Remember KEMPS when looking for employment!

Apply online at www.dfamilk.com/careers

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JUL/AUG 2017

about us editor: Beth Forkner Moe

contributing writers:

Kari Berit Lisa Cownie Rian Dicke-Michels Kemry Gett Sam Gett Eric Johnson Trent Jonas Elizabeth Lippman Sara Osterbauer William Morris Megan Proft Ramon Rodriquez Carron Terri Schlichenmeyer Sara Schlueter Jason Schoonover Anna Vangsness Isabelle Wattenberg Grace Webb

multimedia consultants: Kristie Biehn Ginny Bergerson Nicole Brandon Kathleen Davies Missy Daschner Pam DeMorett Rachel Goodwin Joan Koester Tim Market Amy McCann Mark Nelson Lori Nickel Jay Petsche Erin Rossow Kyle Shaw Gayle Stelten Autumn Van Ravenhorst

graphic designer: Kate Townsend-Noet

ad designers:

Mary Jo Blanchard Nicole Gilmore Jenine Kubista Kelly Kubista Kate McGillen Jennifer Schoenbauer

Volume 9, Issue 4

Copyright © Girlfriends 2017 Published Jul/Aug 2017 by: Southern Minn Media 514 Central Avenue Faribault, MN 55021

southernminngirlfriends.com Send releases and story ideas to:

Beth Forkner Moe at Girlfriends magazine, bfmoe@southernminn.com

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JUL/AUG 2017

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contents features

6 Cookbooks

34 Turning beer into food

Finnegans Brew Company and its mission.

They’re more than just recipes; they define America’s culture over generations.

36 A new take on fitness

8 College selection decision

39 Screen time for kids

in hindsight

A student and parent perspective.

11 Building responsibility in children

Helpful tips to develop responsibility in kids as they grow.

12 Food on the move

Making easy and healthy food choices.

14 Food is more than food!

Ramon Rodriquez Carrion shares his passion for food.

18 Ettlin’s Ranchero Supper Club

Its roots go back to 1972 when Rudy and Ann Ettlin purchased the restaurant. Today their daughter Heidi and her husband Todd continue that legacy.

Pole dancing is becoming popular.

How much, and when?

40 Save your sanity - simplify cooking

Tips for preparing meals while still having time to to unwind and relax.

accessories

10 a man’s perspective

44 book review 46 gf directory 3 note from the editor 42 unexpected caregiver

43 wellness

22 Parenting

Being a parent through the various seasons of life.

24 Local olive oil expert

Owatonna native Joanne Lacina makes name as world-leading olive oil expert.

26 PROFILE: Liz Shepley Finding her voice.

30 Empowering underserved students in Northfield

Tackling Obstacles and Rasing College Hopes (TORCH) program helps students succeed.

32 Non-traditional schools in Minnesota What are your options for educating your children?

ON THE COVER: Todd and Heidi Elwood, owners of Ettlin’s Ranchero Supper Club in Webster.

Photo by Deborah Quam Photography www.deborahquamphotography.com

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5

More than just recipes:

Cookbooks define America’s culture over generations

T

By Anna Vangsness

he year was 1742 when Eliza Smith’s “The Complete Housewife” was published in Virginia, lending (primarily female) readers an inside view of hundreds of recipes and general advice in what is considered the first cookery book to be published in America.

Now, 275 years later, much has changed in terms of cookbooks, recipes and food culture. You simply have to grab your phone or tablet and do a quick Google search to find a favorite new recipe or follow along to a video. With the first published recipes for “katchup,” pastry and medicinal salves, it’s clear that Smith was a pioneer for cookbooks, leading the way for generations of cookbook authors and home cooks to adapt to new food trends.

“The reason that cookbooks began to be published is because they were a reference work for women,” Sarah Quimby, head of reference for the Minnesota Historical Society, said. “Cookbooks and household management books were published largely for women to run their households more economically and the idea was to make the perfect family and the perfect America by extension.”

Communication Studies and Gender, Women and Sexuality Studies Associate Professor at Gustavus Adolphus College, Patricia English, PhD., said historical cookbooks, like Minnesota’s own Betty Crocker, taught women what they were supposed to be like, beyond what they should cook.

“They indoctrinated women and young women to be the cooks and do the labor while behaving in a certain way,” she said. “The cookbooks all had manners and proper etiquette techniques in them beyond the recipes. Women were very dependent on the script and had to make family recipes the same. Cookbooks were definitely geared toward keeping

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the woman in the kitchen.”

Quimby said the Minnesota Historical Society’s collection of cookbooks is popular among those who are researching women’s history and the woman’s role in the household.

“What strikes me about 19th-century cookbooks is not so much the cookery recipes, but also the household management,” Quimby said. “People will look at our cookbooks and noticed that the women’s role in the household was moving from being wives and mothers to household managers.”

Though geared toward women more than men, Quimby said cookbooks began to rise through the ranks at places like flour companies, which, with the purchase of a bag of flour, would give away a cookbook filled with new recipes that customers could try by using their product. Popularity also increased during war times when things like fat and sweeteners weren’t available.

“A lot of recipes were published on how to make a cake without fat or sugar during World War I,” Quimby explained.

“We have a test kitchen at the Historical Society where we try out these old recipes and it’s a lot of fun. We have a tagline of, ‘oh, yes, this one tastes like rationing.’”

Like being sold with flour or sugar, it wasn’t long before cookbooks became personalized to individual communities. Churches and schools would sell their books compiled with family favorite recipes during fundraisers as a way for an organization to collect stories, raise money and feel pride. “Cookbooks like this reflect the changes in Minnesota,” Quimby said. “They’re a living document into Minnesota history, our communities, immigration and food habits.”

Community and church cookbooks can often be found on a shelf in nearly every home. Flip through one, and you’ll see dozens of prized recipes handed down from generation to generation and culture to culture. Each one spurs a memory of times when the recipe was brought to life by the hands of someone’s mother, grandmother or other relative. As more immigrants came to America, these recipes changed to reflect food habits.

“People were introduced to new foods because people who immigrated to America from certain areas would publish cookbooks as a way to promote heritage and to transmit it to their children and grandchildren who had become more Americanized,” Quimby said. “They’re fascinating readings and show more and

more people being interested in native foods that people ate before European settlements and helps promote an identity as well.”

As America turned more diverse, immigrants brought with them the culture of their food and how they knew them to have been cooked by their ancestors.

“In places like Japan, Fiji and Africa, food hasn’t really changed that much over time like it has in America,” English said. “In Japan, they pretty much still eat what their ancestors ate, which is fish, rice and nori, a seaweed. It’s what they eat for breakfast, lunch and dinner. In a lot of places around the world, all of the food is grown locally through farming.”

With many foods being exported to the U.S. and more immigrants moving to the country, it’s a great way to experience the way other cultures eat, English said.

“People may not think about the history of the food they’re eating and just like the taste of it,” she said. “We have a lot of immigrant families that own restaurants and eat

all of their meals there, so they like to serve food that they would eat in their country. It’s becoming more and more common in big cities to see restaurants like this.”

As more people immigrate to new countries, food changes and what restaurants offer is becoming increasingly more eclectic. With it, western culture has often changed the way the food is eaten.

“In Japan, a little thing of rice is considered very sacred and a spiritual food that’s the substance of the land,” English said. “You would never put soy sauce on it, but we do that here in America.

It’s similar to not eating with the utensils you’re given, like using a fork instead of chopsticks. In India, you primarily only eat with your hands, so if you do the opposite while you’re there, it would be considered offensive if you pull out a fork. It changes the whole process of eating.”

English said that, like reading cookbooks from 200 years ago, going out to eat and experiencing other foods has become an intercultural experience that is sure to keep gaining popularity as the interests in food cultures continues to grow via recipes, cookbooks and restaurants.

“It’s a great way to learn about another culture through food,” she said. “America is one huge fusion of a lot of different nationalities and it’s all being represented here.”

Anna Vangsness works in the healthcare communication field in Mankato and is a freelance writer. She resides in New Ulm with her husband.

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7

The

College Selection Decision A Student’s Perspective

By Kemry Gett

I

t’s that time of year again – recently graduated high school seniors are eagerly awaiting their dorm room assignments, buying home décor and counting down the days until they can finally venture out on their own. But how many of these students will actually stay at the college they plan to attend in the fall, or stick with the major they decided upon?

My freshman year, I attended Southwest Minnesota State University. I felt far from prepared to take on the world and wasn’t sure where I wanted to go, so I picked a school that was cheap and offered the major I was interested in. Shortly after starting school there, though, I realized I just wasn’t happy in my major or my school. So, I transferred to Winona State University and changed my major from Creative Writing to Psychology. This was truly the best decision I have made thus far in my life.

Data from the National Student Clearinghouse Research Center shows that 37.2 percent of college students transfer at least once within six years. I was not at all surprised by this number. I personally know at least a dozen people who have transferred schools because they decided they weren’t happy with the decision they made as a high school senior. Stephanie Asfeld, a recent graduate of Winona State University who, too, transferred there from Southwest Minnesota State University, is happy she initially chose SMSU for the friendships she made, but wishes she would have transferred sooner.

“I wish I would have known more about the community the school was in,” Asfeld said. Holly Hankins, currently a junior at Hamline University, also felt that the location of the school is an important factor.

“I wish upon picking a college that I would have known how

much it really matters what town or city you are in. A one-hour tour of the college may not give you an accurate representation of the college,” Hankins said. So many students forget that not all of their time will be spent on campus, looking more at the school itself and less at the community that surrounds it. Hankins first enrolled at the University of Minnesota because she wanted to be at a bigger school when she was a high school senior. However, she found it frustrating that professors had hundreds of students to worry about and didn’t have the time to meet and get to know students individually. After attending the U of M for a few years, she transferred to Hamline looking for a smaller, more intimate feel.

Elyse Hoffmann, a junior at Winona State University, tried to transfer to the University of Wisconsin – Madison, but found the process incredibly difficult.

“I wish I would have known that transferring to a different college is difficult and expensive. The colleges I tried to transfer to would not accept most or all of my credits,” Hoffman said. She ended up staying at Winona State and has decided that this was for the best after meeting new people and feeling more at home there.

Many freshmen feel that once they declare a major, the decision is set in stone. This isn’t the case. Hoffmann changed her major three times – from Journalism, to Graphic Design, and then finally to I-design. Hankins originally studied Biology at the U of M, but now studies Psychology and Legal Studies at Hamline. Asfeld changed her major quite a few times, all within the business field, but she believes that this “actually positively impacted [her] experience because [she] was able to experience a variety of courses without extending the number of years it would take to get [her] degree.”

While the idea of transferring schools may seem a little daunting, everyone I have spoken to on the topic has been incredibly satisfied with their choices. High school students often aren’t able to accurately decide on a school and a major that they will stick with, but that’s okay! These changes are all part of the college experience, so don’t be afraid to change your mind!

Kemry Gett recently graduated from Winona State University and is now a Mental Health Practitioner at Fernbrook Family Services in Owatonna.

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n

Hindsight

in

A Parent’s Perspective

By Sam Gett

M

y wife and I approached the college selection process for our kids from a more practical perspective than they did. No doubt this was influenced by the significant and ever-increasing costs associated with attaining a degree. Sure, we wanted them to enjoy the college experience, make new friends and mature into independent, well-rounded adults. But we also wanted them to earn a degree that would allow them to earn a living doing interesting work without choking on student loan debt.

With the benefit of hindsight, some of the factors that influenced our thought process turned out to be variable. Throughout her junior and senior years of high school, our daughter Kemry expected to pursue a writing career. “I can’t think of anything else I’d like to do,” I recall her saying. Because she enjoyed writing and was good at it, we misinterpreted her uncertainty for passion and limited our college visits to schools with solid writing programs. Most of those options were expensive private colleges or, like the University of Iowa, added large out-of-state resident fees to tuition bills.

Our mistake was not considering schools without creative writing majors. Alas, after taking a general elective course in psychology her freshman year, our daughter discovered her true passion and changed majors. This also led her to transfer from Southwest Minnesota State to Winona State, where she felt much happier. Fortunately, all of her credits were accepted and Kemry graduated in four years. But the transfer did come with a cost – a scholarship she received at Southwest Minnesota State didn’t apply at Winona.

It isn’t unusual for undergraduates to change their major at some

point in their college career. According to the National Center for Education Statistics, about 80% of U.S. students change their major at least once. On average, students change their major three times during their years in school. This isn’t surprising when you stop to think that we’re asking 18-year-olds to decide what they want to spend the next 30 or 40 years doing.

And it complicates the college selection process. But we would have been smarter to at least acknowledge this during the search.

Our son Cory – now a rising college senior – followed his sister’s footsteps a year later. His college decision was further complicated by his desire to play NCAA Division III lacrosse. That requirement narrowed his options considerably. And once we factored in academics and cost (both higher priorities than athletics) the decision was pretty easy.

Proving the veracity of the national statistics, Cory also changed his major during his freshman year. Fortunately (again), his change from business analytics to computer science didn’t delay his path to graduation and the college could accommodate his passion. After observing Division III athletics for three years, here’s one piece of advice we can provide: Don’t make a college decision based purely on your student athlete’s desire to play for the sport’s current head coach.

Small school coaches – especially the good ones – move on quickly to pursue better opportunities.

There’s nothing wrong with transferring schools or changing majors, particularly if doing so leads a student to a more rewarding and fulfilling college experience. But when the changes extend the length of the college experience from four to six years (as is now often the case), the financial impact is significant. And while many high school seniors are eager to leave home for campus life, a more prudent approach may be to spend the first year close to home at a community college or working and exploring courses of study until the path forward becomes clearer.

Sam Gett is Publisher of the Faribault Daily News and is excited to soon be the father of two college graduates.

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9

A man’s perspective

jonas Trent Jonas is a Twin Cities-based writer and divorced father of two. He is fascinated and frightened by women but is working through his issues.

Family-Friendly for Foodies on the North Shore You love food and you love your kids, but Lake Superior. With plenty of room for running sometimes the places with the North Shore’s best and rocks for climbing, the kids will remember food are not always the best for your family. The the experience and beg to stop again the next good news is, with the proliferation of foodie time you’re in town. culture in the Northland, you don’t have to com- If you’re heading all the way up to Grand promise. You no longer have to “dumb down” Marais, don’t miss a stop at the Angry Trout your own meal just to appease the kids.

Café. Its setting on a pier in the harbor may Starting in Duluth, you may be tempted to make it the most beautiful of any restaurant in head over to the New Scenic Café for a delicious the state. But its casual setting, surrounded by meal. Your instincts are right, but the long waits water, boats and close to a pebble beach, make for a table – and sometimes for the meal – can for an easy wait. The views are stunning, the make for a tedious family dining experience. food is fresh and delicious, and there’s nothing (If you’re going with kids, think late weekday that will make you feel bad about having the lunch). A better anytime bet with the kids in tow kids along. is Lake Ave. Restaurant and Bar in Canal Park.

What about pie? You’ll be tempted with it Not only do they have a scratch kids’ menu up and down the North Shore. Many people’s and plenty of in-house activities to keep the default is Betty’s Pies outside Two Harbors. But kids occupied at the table, their location in the crowds, waits, and a sold-out pie flavors make it DeWitt-Seitz Marketplace – with a candy store tough to keep kids calm and happy. Instead, you and toy store (bribery!) just a few steps away can go for a more laid-back experience at the from the restaurant – makes a wait far less painRustic Inn Café in Castle Danger (just southeast ful. And the food is awesome. Locally-sourced of Gooseberry Falls). There’s outside space to when possible, they use fresh ingredients and a roam, without an overcrowded parking lot and flair for flavor in all their ingredients. the pie is delicious, retaining thethe homemade feel which We now have many more implant companies in the market, lowering cost of the materials, allow us to pass the savings on to our patients. offering implant surgery in our practice, the The kids can work off a bit of energy before that Betty’ s once had.ByThey don’t have as many savings in time and money have made dental implants more affordable than ever. Call us for a FREE or after the meal, too. You’re onlyconsultation. a block from flavors, but they don’tallrun outorassomewhere often either.

Whether you are replacing one tooth, of them, in between, I would love toalong help design a personalized to change yourthis life and also fit your budget. the Duluth Ship Canal and the Lakewalk Happy treatment trails andplan happy eating summer!

---Todd Christianson, DDS

118 N. State St., Waseca, MN 56093

We now have many more implant companies in the market, lowering the cost of the materials, which allow us to pass the savings on to our patients. By offering implant surgery in our practice, the savings in time and money have made dental implants more affordable than ever. Call us for a FREE consultation. Whether you are replacing one tooth, all of them, or somewhere in between, I would love to help design a personalized treatment plan to change your life and also fit your budget.

---Todd Christianson, DDS

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Building responsibility in

children

R

By Sara Schlueter

esponsible children turn into productive adults, and teaching this behavior is something that parents and guardians can begin at a very early age. Here are some helpful ideas and tips to get toddlers all the way to adolescents involved in developing responsible attitudes.

Putting children on the path to success may start with simple tasks around the home, but it is more than just unloading the dishwasher, or taking out the trash after being asked multiple times to do it. Responsibility is about instilling a sense of pride and ownership—eventually doing that necessary chore before being asked because it is something that needs to be done.

This is different than “obedience,” which is simply having children follow directions without questioning authority, according to The Center for Parenting Education.

It is also important to instill responsibility early on to prevent an attitude of “entitlement” later in life. Holding children responsible for not only household chores, but also their actions is key to developing positive attitudes as adults. Marsha B. Sauls, Ph.D. at the Atlanta Institute for Individual and Family Therapy wrote a paper stating, “When we hold our children accountable for their actions, even if it means an uncomfortable, even painful, interaction with them, we are raising responsible children.”

Making lists of chores and tasks that children can do around the home is an excellent starting point for developing responsibility. Here are a few ideas of some age-appropriate activities at every stage.

Toddlers

Ages 13-15

• Clean up toys after playing and put away in bins, shelves, etc.

• Say “please” and “thank you” to family members, friends and teachers.

• If a mess is made, have your child clean it up or help you clean the spill.

• Put away their toothbrush, towel or hairbrush when they are finished.

• Help with yardwork such as raking or planting in a garden.

• Occasionally and with supervision, plan a meal and cook for the family.

• Register for a library card and be in charge of books checked out and making sure they are returned on time.

• Learn the basics of babysitting.

Preschoolers

Ages 16-18

• Clean up their bedroom and make their bed.

• Help set the table for dinner and clear away when finished.

• Take care of a pet, or help other family members take care of a pet.

• Pick out their outfits for the next day, and put dirty clothes in a basket.

• Earn own spending money, whether that is through babysitting or another after-school job.

• Maintain the car they may drive (cleaning, gas, etc.)

• Help with grocery shopping and meal planning for the family.

Age 6-11 • Help with folding and sorting laundry.

• With supervision, pack own lunch for school and make breakfast.

• Vacuum and dust a room of the house.

• Wake up with an alarm clock they set the night before.

• Empty indoor trashcans from the bathroom, bedrooms, etc.

Age 12-13 • Take charge of homework and make lists of assignments to be completed.

• Keep bedroom tidy, organized and learn to change the bed sheets.

• When at a restaurant, order from the menu themselves.

• Answer the phone and take a message.

For more information: www.focusonthefamily.com/parenting/parenting-challenges/motivating-kids-to-clean-up/ age-appropriate-chores www.psychcentral.com/lib/building-responsible-kids/ www.parents.com/kids/responsibility/teaching/the-chore-challenge/ www.dunwoodypsychologists.com/Articles/ raising_responsible_versus_entitled_children. htm www.afineparent.com/building-character/ teaching-kids-responsibility.html www.centerforparentingeducation.org/ library-of-articles/responsibility-and-chores/ developing-responsibility-in-your-children/ Sara Schlueter is a magazine editor in the Twin Cities with degrees in journalism and apparel merchandising from Iowa State University.

She is passionate about telling people’s stories and being involved in the community.

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11

Food

By Jason Schoonover and Eric Johnson Originally published in “Austin Living,” May-June 2017 (Editor’s note: Although information was received specifically from people in Austin and Mower County, the advice and the ideas apply to any of us who travel throughout Southern Minnesota during the summer.)

W

ith close to half of each year engulfed in winter, Minnesotans know how to make the most of the warm months.

As spring turns toward summer, Austin and Mower County residents are getting out and about on vacations and day trips of all sorts. But that doesn’t mean healthy, thoughtful eating needs to be jettisoned.

We turned to the Austin experts — dietitian Courtney Kremer, Mower County Public Health nurse Jane Knutson, Mayo Clinic Health System dietitian Emily Schmidt and Grace Heimsness, who traveled with Trek Travel last summer — for tips on how to make easy, healthy choices

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on the

when on the go.

Suggested foods If you have a cooler: • Yogurt • Hard-boiled eggs • String cheese • Cottage cheese • Milk • Pre-made salad • Fruits and vegetables • Dips: hummus, salsa, Bolthouse dressings • Lean lunch meat such as ham or turkey

If you don’t have a cooler: • Whole grain crackers (Triscuits, Wheat Thins); peanut butter and crackers is a good option • Dried fruit and trail mix (make your own/change up the variety of foods mixed together) • Nuts • Dry roasted edamame • Protein bars (aim for at least 10 grams of protein and less than 10 grams of sugar) • Rice cakes, pretzels, hot air popcorn, plain popcorn • Granola bars • Whole grain cereals

• Shelf-stable

Move

milk (Horizon Organic, Silk) • Fruits and vegetables that don’t require refrigeration (bananas, apples, bell peppers) • Infuser water bottle (flavor naturally) • Beef jerky • Canned tuna or tuna in a pouch • Dry cereals, bagels

Austin experts give tips for eating healthy on the go • Not all calories are equal: All foods contain calories, which provide energy, but not all foods are equal when it comes to how long that energy lasts. Foods high in added sugar and low in dietary fiber, protein and fat will give you a quick boost of energy, but it won’t last long.

• Fuel your body regularly: For sustained energy, try to eat meals that contain foods with a combination of dietary fiber, lean protein and healthy fat. Fuel your body regularly — about every three to four hours — with either a healthy snack or meal to keep energy levels stable throughout the day.

• Go for balance to stay satisfied all day: Include a source of protein, healthy carbohydrate and fiber with each meal. A cheese stick (protein), popcorn (healthy carbohydrate) and an apple (fiber) would be a satisfying mini-meal or snack.

• Plan ahead: Plan meals and/or snacks ahead of time to avoid impulse-buying food. Try to shop at home for healthy staples and bring them with you so you don’t have to rely on convenience stores, fast food or concession stands. Prepare and package your own “convenience” foods. For example, wash and chop fruits and vegetables and package in individual baggies or boil and peel hard-boiled eggs.

• Pack meals: Pack a small cooler with easy-to-eat healthy nourishments, such as turkey or peanut butter sandwiches, raw vegetables with hummus for dipping, fruit like berries or grapes, and string cheese. Keep a stash of high-protein granola bars and individual snack bags of a handful of nuts and dried fruit for a quick, non-perishable snack.

• Timing is important: Plan specific times to eat to avoid grazing or snacking out of boredom.

This will boost your energy level, keep you satisfied and help you enjoy your food while avoiding mindless eating.

• Keep portions in check: Serve yourself a single portion rather than eating directly out of a large, multi-serving bag or box. Make snacks ahead of time that you may stop and buy at a convenience store (homemade potato chips, toasted tortilla chips) — salsa or hummus instead of processed cheese spread.

• Stay hydrated, but don’t drink your calories: Water is best, but there are a lot of low- or no-calorie beverages like sparkling water, Crystal Light or infusers.

Pack plenty of bottled water so you’re less tempted to grab sugary beverages on the go. Remember that if you’re feeling thirsty, water is the way to go — soda or other sugar-packed beverages aren’t

going to hydrate you properly, especially if you’re more physically active.

• Don’t fear supplements: On her summer with Trek Travel, Heimsness said Nuun electrolyte tablets were on-hand most of the time. They come in little tubes and can be dropped in a water bottle on a hot day. They’re good for active days at the beach, yard work or running errands, especially in the heat. The sun can sneak up on you, and the electrolytes in Nuun give you just a little more of a leg up on dehydration.

• Eat smart at meal time: Bring your

own leftovers instead of buying a frozen microwavable meal. Grill if possible. If you’re going home, use a Crockpot for meals to be ready when getting home from work or a day out. Use an air fryer for preparing fast foods like corn dogs, fries, etc. or a fast snack. When eating out, take time to look over the menu and make careful selections. Some menus have a “lighter side” selection. Select menu items with less fat and calories — foods that are baked, braised, broiled, grilled, poached, roasted or steamed.

• If fast food is “the

only option,” be smart: Request butter, sauce, gravy or salad dressing be served on the side. Choose a plain burger instead of a deep fat fried chicken sandwich or a burger with a lot of add-ons such as bacon and cheese. Ask for a box to take home part of your meal or order a kid’s meal. Ask if a vegetable or salad can be substituted instead of fries. Slow the rate of eating to 20 minutes to complete the meal. Choose water, milk, or unsweetened iced tea as a beverage.

• Embrace the GORP: Good old raisins and peanuts, commonly

called GORP, was another mainstay for Heimsness and Trek Travel. Essentially, it’s trail mix that starts at raisins and peanuts and goes from there, depending on whatever ingredients are added.

“A handful of nuts and dried fruit can be a life-saver in the middle of a busy day if you don’t have time to sit down for a meal,” Heimsness said.

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F

By Ramon Rodriquez Carrion our years ago, I had very little concern for nutrition, healthy foods, holistic eating and how important food is in our lives. At that time, I ate the cheapest food I could buy with little thought except price. I have always enjoyed cooking, perhaps because I grew up in my mum’s kitchen but I didn’t know the value of the food we ate around the table as a family.

For most of my life, I didn’t know the benefits of eating one food over another, the different type of diets, superfoods, or about food politics. My mum always cooked natural food from our small farm in Spain and I didn’t need to know much about the food we ate. After all, I was “healthy,” or was I? Then, four years ago, I learned that a man with one illness can be healthier than one with no illness.

And since then, I have passed through different stages, shock, crisis, acceptance, recovery, and finally discovery. After many days and nights in the hospital, I arrived at the conclusion I wanted to do something new with my life while continuing to help other people. One of my first goals was to maintain my health, which drove me to my passion

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for food, but I did not stop there.

This is not the time to explain my entire journey, but it was either the the first or the last stop of my journey when I arrived at Oliver’s Wholefoods Store in London where I learned that food is more than food and a meal is more than a meal.

Something was switched on inside me and two years later I had become a holistic health therapist and food adviser. My night reading was no longer fiction, but rather about GMOs, nutrition, holistic cooking, advocacy of organic farming, and more. Also, I had started spending hours in the kitchen cooking and trying new, healthy things. I can tell you my husband never complains as he has gourmet food on the table every day without leaving home.

Although learning is a never-ending process, I have learned one thing for certain - cooking, eating and shopping for food requires time but our society and modern life doesn’t seem to allow for that.

Have a look at your schedule, and then ask yourself how many days do you say “I wish I wouldn’t have to cook tonight?” I do not blame you! I do the same at times too, and I actually love to be in the kitchen.

Even though all of us have busy lives,

what should concern us most is that we have lost the concept of nourishment and putting love into our food, and now we seem to only know “to eat.” We eat to keep moving, to keep working, to save time, etc. We forget that eating and our food should be the most important thing in our individual lives.

Eating means to eat, but for me nourishment (which is what we really need) means much more. The nourishment we need also includes what, when, why, with whom, how, and where we eat.

You can spend too much money on healthy foods if you are not cooking them right, not connecting yourself with the food, not eating at the right time nor with the right tempo. Those more expensive foods will not have the same nourishment that they would if you spend some quality time cooking, connecting, enjoying, being in the right place and with the right ambiance.

As I always say to my clients, food must be your friend if you want to be healthy, slim, happy and more. Why do you have friends? Because you trust them, you spend time with them, you are honest with them.

You want the best for them so they want the best for you. Now, apply that to your food, your diet, your eating habits and your ap-

proach to your food.

Do you spend time (real time) shopping for food, cooking with care and then eating your food? Are you honest with your gut? Do you eat what you should? Do you feel good after you’ve eaten? If you can be friends with your food, I believe the honest exchange will lead to a healthier gut, body and life for you and your family!

I would like to think I’ve made you stop and think. Perhaps you will try to see food from another perspective. If you would like to try something from my recipe collection, try the following recipes and, if you’d like to believe as I do, try spending some real time in the kitchen while you are cooking.

Ramon Rodriquez Carrion in his own words – “I grew up near Barcelona in Catalonia, a region of Spain, and worked in retail for several large and small companies for several years. Then, I moved to London and for five years I worked, learned English, and started several new adventures - some good and some not so good. It was there that I met and married my husband and found my way back to my passion for food, cooking and nutrition. The biggest transition during that time was prompted by a health scare that prompted a career change and I suddenly found myself managing food vendors, then a juicery, and eventually managing one of the oldest independent health food (grocery) stores in London where I studied and learned so very much! If you are near the Royal Botanical Gardens in Kew, Richmond, please stop at Oliver’s Whole Foods and say ‘Hello’ for me. This year, we started yet another adventure in rural Minnesota where I continue to work with food - growing and selling produce, cooking, and getting ready to open a new Health Food Store-Nutrition Workshop in Faribault myself!”

TURN TO PAGE 16 FOR RECIPES u u u

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15

black pepper, vinegar, fresh parsley and half a sliced garlic clove. Mix it together. When done, eat it on toast (see left) immediately or leave it in the fridge.

You have now prepared the “Escalivada” which can be eaten over the next 5-7 days (store in the fridge).

Toast the bread and rub half a clove of garlic on top (essentially grating the garlic directly on the toast), add the “Escalivada” and you have “Torrada de Escalivada.”

Garbanzos Burgers Ingredients: 2 cans of chick-peas 1/2 cup of corn flour (or a little bit more) 3 garlic cloves 1/3 cup fresh parsley 1/4 cup olive oil 1/2 lemon or lime 1 tsp. salt 1/2 tsp. chilli powder 1 tsp. sesame seeds

CONTINUED FROM PAGE 15

“Torrada de Escalivada” As a Mediterranean – more precisely, from Catalonia – I love eating “torrades,” which translates as “toasts” but are prepared in the Catalonian way. The best “torrada” you can ever eat is the one made Catalonia farmers’ bread (but you can also use sourdough bread) and toasted over fire. It is simply holistically, healthy and delicious!

My favorite “torrada” is the Escalivada one, if you want a 5 minute, healthy snack see the recipe below.

Ingredients: 5-6 green, red, and yellow peppers 1 Tbsp. olive oil 1 tsp. sea salt 1/2 tsp. black pepper 1/2 Tbsp. raw apple cider vinegar 1 garlic clove Fresh parsley 3-4 slices of sourdough bread • Preheat the oven to 300 degrees.

• Make “a baking bag” with aluminium paper and place the whole peppers inside and put onto a tray.

• Place the tray in the oven and roast for 45-60 minutes.

• Remove the tray from the oven and leave it cool, then peel the peppers (this is optional; you can eat with the roasted skin if you want) and scoop out the seeds. Cut the peppers into long thin slices.

• Place the roasted, sliced peppers in bowl and add olive oil, sea salt, 16

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• Pre heat the oven to 330 degrees.

• Combine all the ingredients (except the lemon and sesame seeds) in a food processors and mix it until everything is blended together. Then squeeze the lemon and keep mixing.

• When the mixture is solid enough to make small balls, you are ready to add the final ingredient. Place the mixture in a bowl, add the sesame seeds and mix it using a wooden spoon or your hands.

• Prepare a baking tray with some baking paper on the tray and put a little bit of olive oil on top of the paper.

• Start to make some falafel balls with your hands and place them on the baking tray and press the with your hands to form into patties. (If the mixture is sticky or sticking to your hands, dust your hands with flour.)

• With a brush, paint the patties with olive oil and bake them for 35-45 minutes until they become golden colour.

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FROM THE KITCHEN

Ettlin’s Ranchero Supper Club 4452 40th Street West Webster, MN 55088

Continuing

the

Phone: 952-652-2700 management@rancherosupper club.com

legacy

E Owner Heidi stands in front of a poster of her father who bought the Supper Club back in 1972.

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ttlin’s Ranchero Supper Club in Webster is not just another Midwest supper club. Its roots go back to 1972 when Rudy and Ann Ettlin purchased a restaurant with the dream of bringing Rudy’s fabulous Swiss recipes to the community. They ran the restaurant for 41 years, growing its reputation in the area. Today, their daughter Heidi, husband Todd and the dedicated staff continue that legacy.

They carry on the tradition of bringing a little bit of Switzerland and all its flair to patrons who have enjoyed it throughout the years, as well as new patrons.

The family-operated restaurant prepares its meals from scratch.

Some refer to the restaurant as a steakhouse, others a German diner, and some a seafood paradise. The family and staff call themselves a Swiss-inspired supper club that serves a large variety of homemade food.

Food ranges from seafood and fish to steak to German entrees and sides. They also have signature ice cream cocktails and house-made desserts, including sundaes, cheesecake and bread pudding. The menu also features

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a wide wine selection and a unique beer list to make every meal even better. The family-friendly restaurant also includes a children’s menu.

Apple Tart (Originally found on a food and wine website in November 2006) This has been prepared as a course at one of the restaurant’s quarterly wine events. It pairs well with a Sauvignon Blanc.

Owners Heidi and her husband Todd with Chef Mike Hoffbeck.

TART SHELL Vegetable oil spray 1 1/3 cups all-purpose flour 1/2 cup sugar 1/2 teaspoon baking powder 1/4 teaspoon salt 1 stick unsalted butter, softened 1 large egg yolk mixed with 1 tablespoon water FILLING 10 tablespoons unsalted butter 1 cup sugar 5 large Granny Smith apples (6 to 8 ounces each)—peeled, cored and cut into 6 wedges each Salt and freshly ground pepper 2 large eggs 1/4 cup all-purpose flour Directions: Preheat the oven to 350. Spray an 11-inch fluted tart pan with a removable bottom with vegetable oil spray. In a food processor, pulse the flour with the sugar, baking powder and salt. Add the butter and egg yolk mixture and process just until the pastry comes together. Turn the pastry out onto a work surface and knead 2 or 3 times. Press the pastry evenly into the tart

pan and refrigerate until chilled, at least 30 minutes.

Line the tart shell with parchment paper and fill loosely with pie weights. Bake for about 35 minutes, until the edge is set. Remove the parchment and pie weights and bake for about 20 minutes longer, until the tart shell is lightly browned all over.

In a very large skillet, melt 2 tablespoons of the butter. Add 1/2 cup of the sugar; cook over high heat until just brown. Add the apples, season lightly with salt and pepper and cook over moderate heat, turning once, until lightly caramelized, 12 minutes.

In a small saucepan, cook the remaining stick of butter over moderate heat until the milk solids brown and the butter is fragrant, about 7 minutes. In a medium bowl, using an electric mixer, beat the eggs with the remaining 1/2 cup of sugar until thick and fluffy, about 3 minutes. Beat in the flour and 1/4 teaspoon of salt, then beat in the browned butter, scraping the milk solids into the custard mixture.

Pour the custard into the shell; arrange the apples in a single layer of slightly overlapping circles. Bake in the lower third of the oven for 45 to 50 minutes, until the custard is puffed and richly browned.

Transfer to a rack and cool before serving.

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The stages of the

life insurance cycle Content provided by

M

any of life’s different stages offer challenges and rewards – whether you’re starting out on your own, raising a family, focusing on your career, or preparing for a rewarding retirement. However, while each life stage is unique, making sure your loved ones are cared for financially is something that needs to be addressed at each stage along the way.

Early career Surprisingly, when you’re young and at your healthiest is the ideal time to get your first life insurance contract. Your family and your financial future are counting on you continuing to earn a living. Because you are young and healthy, a basic policy may be the most affordable depending on your needs. Life insurance will help ensure your family is cared for if you’re not there.

Growing families (and income)

Young children at home can bring untold joy to a family.

This idyllic picture is something that can be easily shaken if an untimely death takes a toll on a family. Term life insurance can offer affordable coverage for you and your loved ones. Term insurance is easily enhanced with optional riders to help ensure your protection stays adequate as your family grows and you continue to advance your earning potential.

Legacy and retirement planning As you enter your peak earning years and get closer to retirement,

you will likely face more health risks. Converting from term coverage to permanent life insurance is a way to help ensure lifelong financial protection. Permanent insurance is guaranteed to be with you as long as you live as long as you continue to pay the premium and your provider stays in business. This is one of the many reasons you should look for an organization with a track record of financial strength and stability to work with. These types of permanent insurance contracts also allow you to begin to plan your legacy and give you the option to include a favorite charity or cause as a beneficiary to help ensure your generosity lives on.

that those you leave behind are financially protected and can also have many additional benefits to you and your loved ones beyond the basic death benefits.

This article was prepared by Thrivent Financial for use by Waseca representative Diane Beckmann. She has an office at 201 2nd Street NE in Waseca and can also be reached at 507-835-9899.

About Thrivent Financial Thrivent Financial is a financial services organization that helps Christians be wise with money and live generously. As a membership organization, it offers its more than 2 million member-owners a broad range of products, services and guidance from financial representatives nationwide. For more than a century it has helped members make wise money choices that reflect their values while providing them opportunities to demonstrate their generosity where they live, work and worship. For more information, visit Thrivent.com/why.

You can also find us on Facebook and Twitter.

Peak Earning Years (And Peak Taxes Paid) Life insurance can be a valuable tool for protecting your assets, life and family. However it may also be used for tax advantaged asset growth and a supplemental retirement income stream. A professional financial representative can help you plan for your maximum earnings years and guide you in ways to optimize your coverage to minimize your tax burden and maximize your protection.

Retirement

Insurance products issued or offered by Thrivent Financial, the marketing name for Thrivent Financial for Lutherans, Appleton, WI. Not all products are available in all states. Securities and investment advisory services are offered through Thrivent Investment Management Inc., 625 Fourth Ave. S., Minneapolis, MN 55415, a FINRA and SIPC member and a wholly owned subsidiary of Thrivent.

Thrivent Financial representatives are registered representatives of Thrivent Investment Management Inc. They are also licensed insurance agents/producers of Thrivent. For additional important information, visit Thrivent. com/disclosures. If requested, a Thrivent Financial representative may contact you and financial solutions, including insurance, may be solicited.

Thrivent Financial and its representatives and employees cannot provide legal, accounting, or tax advice or services. Work with your Thrivent Financial representative, and as appropriate, your attorney and/or tax professional for additional information.

Diane L Beckmann Diane L Beckmann Diane L Beckmann Financial Associate Financial Associate

As you enter your later years, you are now ready to implement your retirement strategy. Continuing to help ensure you have the right financial plan in place to meet your needs is critical. These years are also among the best times to work on your multigenerational planning and ensuring your children (and grandchildren) are taken care of in your absence.

Life insurance, like life itself, has many stages and options for you to consider. It is an invaluable tool for a family to help ensure 24

JUL/AUG 2017

nd St 201 2Associate Financial nd NE St NE 201 2MN nd Waseca, 201 2 St NE 56093 Waseca, 56093 Diane L MN Beckmann Diane L Beckmann 507-835-9899 Waseca, MN 56093 Diane L Beckmann Financial Associate 507-835-9899 Financial Associate nd Beckmann 507-835-9899 Diane St 201 2LAssociate Financial nd NE St56093 NE 201 L2MN Diane Waseca, Financial St Associate NEBeckmann 201 2ndDiane L Beckmann Waseca, MN 56093 nd Diane L MN Beckmann Financial Associate 507-835-9899 St NE 201 2Financial Waseca, 56093 Associate nd St 201507-835-9899 2Associate Financial nd NE Waseca, MN 56093 507-835-9899 St NE 201 2 Diane L Beckmann nd MN 56093 201Waseca, 2 St NE Waseca, MN 56093 507-835-9899 Financial Associate Appleton, Wisconsin • Minneapolis, Minnesota 507-835-9899 Waseca, MN 56093 Thrivent.com • 800-847-4836 nd 507-835-9899 Appleton, Wisconsin Minnesota 201• Minneapolis, 2 St NE 507-835-9899 24653 R9-16 Thrivent.com • 800-847-4836 Diane L Beckmann Appleton, Wisconsin • Minneapolis, Minnesota Waseca, MN 56093 Thrivent.com • 800-847-4836 24653 R9-16 Financial Associate 507-835-9899 R9-16 nd 24653 Appleton, Wisconsin • Minneapolis, Minnesota St NE 201 2 JUL/AUG 2017 southernminngirlfriends.com Thrivent.com • 800-847-4836 Appleton, Wisconsin • Minneapolis, Minnesota Waseca, MN 56093 Thrivent.com • 800-847-4836 Appleton, Wisconsin • Minneapolis, Minnesota 24653 R9-16

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507-835-9899

24

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Thrivent.com • 800-847-4836 Appleton, Wisconsin • Minneapolis, Minnesota 24653 R9-16 Appleton, Wisconsin • Minneapolis, Minnesota southernminngirlfriends.com

21

Parenting through the various

seasons of

S

By Sarah Osterbauer

easoned parents often say having kids is the hardest thing they’ve ever done, but also the best thing. As parents, we navigate the journey the best we can. Every child is different, so parenthood is the great equalizer. Regardless how much experience you have, with each new child you start at zero. Moving through the various stages of development (and stressing about whether

milestones are met or if we’ve taught them all of life’s great lessons) requires a parent to be flexible.

Each stage presents new issues, new demands and new discoveries. Dr. Marsha Fields, Ed.D LP explained, “The child’s brain changes over time so that leads to different stages in development which then should lead to changes in the relationship with the parent. A good parent will adapt to these changes as they occur.

For example, a 2-year-old is just developing language so his ability to verbally get his needs met is limited. His parent will understand that

temper tantrums are caused by his frustration.”

While Dr. Fields’ explanation makes perfect sense, as parents it can be hard to remember the science behind a tantrum when you’re in the checkout lane at Target, already late for dinner. As Annie, a mom from Northfield, put it, “When kids are little, you are literally just trying to keep them alive – ‘Herding 101’.” At that point, the relationship with your child depends on meeting their most basic needs.

We interviewed two adult children; neither had any specific memories of childhood prior to teen years. What they do remember is feel-

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ing loved and whether or not their parents were present with them during that time.

Jenna, from Blue Earth, described her experience this way: “My childhood was full of love; sometimes it was tough love, but I never doubted that my mom loved me. We’ve always had a close relationship. I was an affectionate child, and I don’t remember a single time when my mom wouldn’t let me sit next to her or hold my hand. She disciplined me fairly, and we had a lot of fun.”

Teenage years are a whole new ballgame for both parents and children. Dr. Fields explained the primary reason for the change is the development of that pesky pre-frontal cortex, the part of the brain that gives us the ability to analyze and question everything, aka the “but why can’t I?” part of the brain. These changes can manifest in teenage rebellion, changing parental strategy. Everything becomes subject to negotiation. During this time Dr. Fields recommended that “...parents of teenagers should view themselves as benevolent dictators: an authoritarian leader who has absolute power but takes into account the needs of the child.

Input is allowed from the child but the parent ultimately makes the decision.”

Sara and Jenna had mothers who loosely followed this guide. It’s safe to say that even the best mother-daughter relationship goes through obstacles during puberty.

As a teenager, our relationship had more challenges. As long as I was honest with her, I had a lot of independence. She had high expectations of me, for both education, work, and my social life. When I disappointed her, she definitely let me know.

In order to cultivate a healthy relationship at any point, Dr. Fields stressed the importance of preparing your child for the next stage at every step in development.

Parents need to help their child practice the skills they will need at the next stage of life. The teenager needs to know how to respectfully say no to someone asking them to send a nude photo to a girlfriend. If his parents did not let him disagree respectfully with them in his elementary years, how prepared is he to say no to his girlfriend as a teenager?

Once children are adults, maintaining the relationship has more to do with mutual respect and understanding, than being an authority figure. According to Dr. Fields, sometimes this can be difficult for parents who would like to retain control of their children.

In general, parents need to treat their adult offspring as they would an adult friend. Would you offer unsolicited advice to your neighbor? Adultadult relationships need to be mutually respectful.

The transition from being the ultimate authority to advice giver can be a tough one, something that surprised Annie, Sara’s mom.

I need to keep quiet and let her make her own

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decisions and mistakes. I thought that would be easier and sometimes it isn’t.

The other challenge once adult children are out in the world on their own, is keeping in touch with them. For all of our interview subjects, technology makes communication easier.

Texting and sending some Facebook memes to each other strengthen Sara’s bond with Annie.

Technology is extremely beneficial to my relationship with my parents. Everything from sharing dumb memes with them on Facebook to group texts with them and my sister allow us to connect more often than we normally would via a phone call or actually seeing each other.

That said, even if children are adults and developmental equals, there are still boundaries when it comes to information sharing appropriateness. Openness and honesty, yes, but emotional leaning and venturing into subjects such as one’s love life, tend to remain off limits.

By nurturing children at each stage in development and recognizing how to prepare them along the way, parents can maintain a healthy relationship with children. This makes it easier to preserve once they reach adulthood.

Embracing technology and keeping healthy boundaries also foster a lasting connection.

Sarah Osterbauer is a freelance writer based in St. Paul.

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23

Joanne Lacina, an Owatonna native and founder of e-commerce company Olive Oil Lovers, recently became the first person ever to score 100 percent on a rigourous oil tasiting skills test. (Submitted photo)

L

By William Morris

ike most Minnesotans, Joanne Lacina says olive oil wasn’t a big part of her diet growing up.

“Most of the oil we’ve grown up with, especially in the Midwest, is a really generic oil that has probably been crushed from olives that haven’t been handled as well, that have started fermenting, that were left out for a long time before pressing,” said Lacina, an Owatonna native and 1997 Owatonna High School graduate. “The oil we’ve grown up with probably has little to no flavor, and if it does, it has flavors of rancidity and muskiness, kind of the skunky-funky flavor is what I call it.”

So when Lacina, by then working for “a really good company … that was not a passion” in Minneapolis, traveled to the island of Crete in 2006, the olive oil she encountered there was a revelation.

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“I learned a lot moving to Greece and realizing, no, this is delicious! I wanted to put it all over my food,” she said. “It’s just this beautiful fresh fruit juice, and it should taste like that.”

Lacina speaks with authority on the subject. After remaining in Crete for several years, learning about and working in the olive oil trade, in 2012 she founded Olive Oil Lovers, an e-commerce and community website headquartered in New Jersey that sells a wide range of specialty olive oils, some for $100 or more per bottle.

“I personally choose every single oil we have on our website, and I oversee control of the product in the warehouse,” she said. “Really we’re the only people between the farmer and the consumer, so it really guarantees the oil is really fresh and at a good quality, and a good price.”

Her voice hums with enthusiasm as she describes the qualities she looks for in top-tier olive oil, of which she keeps at least four in her cupboard at all times.

“Extra virgin olive oil that’s handled properly should have lots of fruity notes in the mouth,” she said. “You should be smelling green grass and fruit and fresh herbs. You walk into a mill when olives are being pressed, it smells like someone is mowing the lawn. It’s a really wonderful, fresh smell. … Think of fruit trees and garden vegetables.

You want to get some of those aromas … and you want a hint of bitterness, of pungency, in the back of your throats.”

If that sounds like the way wine experts talk about wine, it’s because there are many similarities in the industries. As with wine, there are numerous varieties of olive oil that very depending on the region, soil, handling of the olives and crushing process. There are varieties recommended to accompany certain types of food. And there are professional organizations, such as Extra Virgin Olive Oil Savantes, that train industry members in tasting, ranking and categorizing the different varieties of olive oil.

And it’s by Savantes’ ranking that Lacina is now arguably the foremost olive oil expert in the world. On June 23, she became the first person in the group’s history to score a perfect 30 out of 30 on the rigorous group’s rigorous skills test, which includes detecting, identifying and ranking defects in different olive oils; picking which oil out of a group of samples is different from the others; and what she said was hardest, to correctly identify eight different varieties, all in an hour and a half.

Acing the test puts her in an elite group in the olive oil trade.

“There’s only two other people in the world who’ve received an honorary Savante certificate,” she said. “One scored 28 points, one scored 29 points. So there’s only three of us in the 10 years they’ve been giving this test, and I’m the only one to get 30.”

It’s a big achievement, for Lacina and the producers she works with, especially for someone who describes herself as “an American who didn’t grow up under an olive tree.” But in a sense, she says, her relative newness to the olive oil scene has helped her develop her palate.

“I think that’s because my particular business is I’m identifying olive oil from all over the world in different regions,” she said. “I’m unbiased to different regions.”

With her Savantes certification behind her, Lacina says she’ll continue to expand her business and recruit new producers. And she hopes as she does so, she can change her fellow Americans’ attitude toward her favorite ingredient.

“We need to very much up the standard of the olive oil that we’re consuming here in the U.S.,” she said. “Unfortunately, the U.S. has been seen sort of a dumping ground for the poor-quality oil, because they think ‘oh, they don’t know, they’ll keep buying this stuff.’ Now, people are getting exposed to the higher quality oil.”

William Morris is a reporter for the Owatonna People’s Press. He can be reached at 444-2372; follow him on Twitter @OPPWilliam

115 North Cedar, Downtown Owatonna | 507.451.6644 | www.kottkejewelers.com JUL/AUG 2017

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PROFILE

voice

FINDING HER Liz Shepley with some of her students.

Getting to know Liz Shepley Grew up in: Roseville Education: B.A. in Music Education from Concordia College and a Master’s degree from the University of St. Thomas Other places she has studied: Orff Institute in Austria, Jacques-Dalcroze Institute of Switzerland, Kodaly Institute in Hungary, Royal School of Church Music in England Musical groups she has been involved with: House of Hope Presbyterian Church Choir School in St. Paul, Twin Cities Choristers Guild, American Choral Directors Association of Minnesota, Children’s Choirs at Bethel Lutheran Church in Northfield, Children’s Choir Repertoire and Techniques at Luther Seminary in St. Paul Family: Husband Bob, four sons, dog Sammy Hobbies: Biking, cooking, reading, golfing, traveling

For more info What: Northfield Youth Choirs Website: www.northfieldyouthchoirs.org Email: office@northfieldyouthchoirs.org Phone number: 507-664-9335 Address: 205 South Water Street, Northfield 26

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Why music is important

“There is a remarkable body of research that supports the benefits of music-making for children, youth and adults. We know that music challenges the brain to do so many things simultaneously: read and follow the written notes and texts, interpret and perform musical phrases, consider dynamics, form specific vowels, articulate clearly and so many other things. On top of this, they have to do all of this together.

It is so gratifying to see what they can produce as a group.

Developing these skills supports success in all academic areas as well as overall wellness.” – Liz Shepley

F

By Grace Webb

or years, Liz Shepley has helped children find their voice through the Northfield Youth Choirs (NYC).

Whether they’re just entering kindergarten or preparing to graduate from high school, each child has been touched in a personal way by Shepley’s intuitive teaching and personalized care. NYC’s

tagline is “Find your voice,” and for Shepley, that just about sums up her life motto as well.

Shepley grew up in Roseville, Minn. in a musical family. Her father initiated and conducted the dental school choir during his time studying dentistry at the University of Minnesota (U of M), while both parents sang in the Central Lutheran Church Choir together. Later, their four children joined them—including Shepley, who would tag along to her three older brothers’ music lessons.

She enrolled in an experimental piano program at the McPhail Center for Music when she was three

Following your passion Shepley says that it’s important to follow your passion, even if people try to convince you that there isn’t room for it in the “real world.” “Someone did advise me not to go into music [after high school],” she said. “I don’t remember who he was, but I vividly remember the conversation, and how determined I felt as a result, to find a good job. And I did! I had full-time job offers to choose from when I graduated. If it is a passion, it’s best not to listen to the naysayers.” and began singing in that same Lutheran church choir when she was in preschool. She also became a part of “The Carillon Choristers” when she was in high school, besides singing in her high school choir and playing percussion in the band and orchestra.

“I’ve loved music as long as I can remember,” she said.

After Shepley graduated from Alexander Ramsey High School (now Roseville Area High School), she pursued her love of music at Concordia College in Moorhead. Her plan was to major in music, but while she was studying, she discovered how much she enjoyed teaching as well. “I had no idea how much I would love teaching until my first day of student teaching,” she said. “I couldn’t believe how fun being in the music classroom could be. I was hooked!”

For Shepley, her pursuit of music didn’t end once she finished her undergraduate studies; on the contrary—she was just getting started.

She continued on to the University of St. Thomas to earn a Master’s degree and also traveled overseas to study music in Austria, Switzerland, Hungary and England.

She credits some of her love for traveling to her father, who lectured in 67 countries during his time as a professor at the U of M. “I learned so much from him about our world that I was so excited to travel and learn as much as I could as well,” she explained. “I was very interested in seeing first-hand creative and successful approaches to teaching music that I’ve studied about.”

Shepley wasn’t interested in only learning about music forever, however. She also wanted to put what she learned into practice. She found an opportunity early after graduating from Concordia when she attended a church service at the House of Hope Presbyterian Church in St. Paul and heard that they were trying to launch a new choir school program. “I contacted the director and offered to volunteer my time in any way to assist him,” she said. “He took me up on my offer, and I became the director two years later.”

Shepley has been involved with countless other musical groups throughout the years, but one that is especially dear to her heart is the NYC, which encompasses more than 200 singers from pre-kindergarten to college students, as well as older adults. It includes seven choirs and additional summer programming, and has performed everywhere from Garrison Keillor’s “Prairie Home Companion” radio show to Carnegie Hall.

Shepley first became involved with the NYC in 2001 when friend and professional associate Cora Scholz invited her to join the NYC as a conductor. Scholz was one of the founding directors of the NYC and eventually asked Shepley to take over as the choir’s artistic director in 2005 when Scholz retired. “It has been an absolute joy,” Shepley said.

“I have been blessed over and over with the fabulous students I’ve had the privilege to work with to the staff and volunteers who make this program work so well. What a ride it’s been!”

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Other musicians reminisce “Liz has been enormously creative with children. She has such a great respect and love for them. She finds the best part of their talent and develops that.”

– Northfield Youth Choirs Board President Mary Quinn Crow

“You wouldn’t have the numbers [of singers involved with NYC] without Liz’s magnetism. It’s very authentic. Part of it is not just musical excellence. They come to sing because she inspires them. It’s an honest energy to care for the child, even when they’re struggling.” – Dr. Anton Armstrong, principal conductor of the Troubadours with NYC “It was an incredible experience [singing with Liz]. Age didn’t matter… I was treated as a member of the group.” – Jonah Berthelsen, who grew up singing with NYC CONTINUES FROM PAGE 27

For Shepley, one of the biggest draws of the NYC was the fact that the choir is non-audition and gives every child a chance to develop their voice. “We believe all children can learn to sing,” she said. “We want everybody to be able to participate. There’s a place for everybody to sing here. It’s incredibly gratifying to see what these children can produce and do. We can communicate well at any age and with anybody, anywhere, through music.”

Shepley added that people often don’t realize that they can sing, but all it takes is someone willing to help them learn how.

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“It’s sad when I run across adults who say as kids they were told not to sing,” she said. “They just needed somebody who could help them.

That’s what we want to do at NYC. We want everyone to have an opportunity to develop that, to hear it, to feel it. That’s among the most gratifying things that I do….help(ing) kids find their singing voices.”

One of Shepley’s lasting impacts on the NYC is her emphasis on travel. While the choir traditionally toured the Midwest throughout the years, Shepley helped organize tours to Oregon, the United Kingdom, and New York City, along with a trip to Norway this June. About 50 kids, parents and other adults were part of the two-week trip to Norway, which included performances in Trondheim, Snasa and Kris-

tiansund. The choir’s previous trips usually revolved around attending a music festival or traveling with other musical groups, but this trip marks one of the few times the NYC travelled completely on its own.

“We decided to go to Norway because we have a strong connection with St. Olaf College, and St. Olaf has a strong connection to Norway,” Shepley explained. “We wanted to continue to forge friendships with the country that so many of us are familiar with.”

Shepley added that it’s important for kids to get the opportunity to travel to other countries and make new experiences. “We love to sing in our community and in the Midwest, but [going abroad] is a completely different experience for the kids,” she said. “Besides the sense of purpose the group feels, and the incentive it can be for belonging to an organization, there is a remarkable transformation that occurs in terms of musicality, confidence, independence, and cultural growth when people share an extraordinary adventure together.”

Shepley announced earlier this year that she planned to retire after the Norway tour to spend more time with family. She conducted her final Northfield performance on May 7, though she won’t officially resign until the end of the summer. In the meantime, she is helping the choir transition to a new artistic director.

“I love everything about the Northfield Youth Choirs family and I am so grateful for the 16 years I’ve been involved,” she said. “The organization is in a beautiful place right now and I will cheer on its beautiful future!”

Shepley said that while she is retiring from the NYC, she will still be

involved in music in a variety of ways, from directing honors choirs to teaching at conferences.

“My thanks for everyone who has been in my life, in music and otherwise,” she said. “It’s been a heck of a ride. I feel so blessed. I’ve been lucky to be on the adventure.”

Grace Webb is a wandering reporter whose home base is Mankato.

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Empowering

underserved students in Northfield

O

By Elizabeth D. Lippman

she received her high school diploma.

Another participant—a potential firstgeneration college student—began working with the TORCH program in sixth grade.

She wasn’t sure college was a possibility, and her family could not finance her education.

She wanted to study English literature and continue on in law school to specialize in immigration law. Because she wasn’t born in the United States, she did not qualify for financial aid. The TORCH program helped her visit colleges, attend summer programs on college campuses, study for the ACT, and earn college credit in high school. Thanks to her hard work at summer employment, scholarships, and mentor support, she was accepted into a four-year university and has completed her sophomore year.

When a student couldn’t afford driver’s education classes, TORCH made it possible.

Through their meetings, he learned about summer opportunities available to him through the program and will be attending a summer camp in the Rocky Mountains with a scholarship.

Program coordinators are continually looking for new ways to partner with community groups to better meet student needs.

TORCH relies on grant and donation support and partners with local colleges for tutoring and ACT preparation support.

“Our students are our best ambassadors to the community,” Amy said. “As more and more TORCH students graduate from high school and pursue college degrees or enter

Image from northfieldtorch.org

n any given day, students in Northfield’s Tackling Obstacles and Raising College Hopes (TORCH) program might rely on it to help them master a homework concept, prepare for the ACT, tackle leadership opportunities, explore careers, facilitate college visits, attend summer camps, or even navigate the complexities of moves in and out of the country.

Founded more than a decade ago to serve Latino youth, Northfield TORCH has met with such success that it has expanded its reach to all traditionally underserved youth—including low-income and minority students, as well as those who would be the first in their families to attend college. The group now also offers a PSEO program that allows participants to earn college credit for free.

Last year, TORCH served more than 450 students in grades 6-12 and 160 program alumni.

“Working with students is something that I have always been very passionate about,” Middle School TORCH Coordinator Natalie Amy said. “Being able to advocate for students and their success (both academically and socially) is very important. There are so many ways that students can benefit from having a connection to a caring adult, and I

love being able to be that adult for students.”

TORCH reports a 97.6% high school graduation rate for participants in the past 12 years.

“Above all else, it is the opportunity to connect with students that keeps me going,” High School TORCH Coordinator Teddy Gelderman said.

“After serving as an AmeriCorps VISTA worker, I begin coordinating the program in 2013,” Kim Horner, also a High School TORCH Coordinator, said. “Working with TORCH gives me the chance to see students as they learn and grow, both throughout high school and after they graduate. Seeing students identify their goals, overcome their challenges, and reach their goals is what motivates and inspires me.”

There are many such examples.

One TORCH student, coordinators recall, was particularly engaged and driven to attend college. During her sophomore year of high school, her family returned to Mexico, where she did not attend school. After returning to the United States, she was afraid she would never graduate. TORCH staff worked with her high school counselors to get her back on track through summer credits and after-school and online dual-credit college-level courses. But before she could finish, circumstances demanded that she find housing and support herself. She lost touch with TORCH staff for a few months. Finally, they made contact and helped her make a plan to earn her final credits. Last December,

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Image from northfieldtorch.org

the workforce, the Northfield community sees the value of the program. Ostensibly, the goal of the TORCH program is to support students through middle and high school; however, another harder-to-measure goal is for our students to be leaders in their communities. Ultimately,” she said, “this is what holds the program together and has lead to

imperative that we have funding in order to continue to support students and our community.”

To learn more, visit TORCH at northfieldtorch.org.

widespread community support.”

“We are thankful for all of the support that we already receive from our community,” Amy affirms. “We are able to expose students to post-secondary options through college visits; we pay for students to attain their driver’s licenses; we can also use funding to pay ACT fees and scholarships for camp. It is

Elizabeth Lippman is a freelance writer and editor based in Winona, Minn. She holds a master’s degree in literary nonfiction. A mother of four, she loves the Appalachian Mountains, her garden and honeybees, and much good music.

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Non-traditional Schools in

Minnesota

F

By Isabelle Wattenberg

or Amy Pass, homeschooling her daughter had an effect that extended far beyond educational outcomes.

She got to see her daughter discover, learn and grow.

“There’s something almost magical in watching someone learn something, in seeing that moment when all the light bulbs go on,” she said. “I feel so incredibly fortunate to get to be there for those moments.”

Pass, who is Board Secretary for the Minnesota Homeschooler’s Alliance, a volunteer-run organization that provides resources for homeschooling parents, said homeschooling gave her daughter the flexibility to take field trips, participate in volunteer activities,

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and—most importantly—receive a personalized education so she could advance in each subject at the pace that best suited her.

But homeschooling is just one of multiple options for Minnesota parents considering non-traditional schooling programs. The state is also home to charter schools, Montessori schools, and virtual classrooms, in addition to traditional public and private schools.

Maggie Kiley is Director at Nerstrand Charter, which enrolled both of her daughters.

Nerstrand’s value, she said, lies in its small size (the school enrolls 150 students), multiage classroom experience and empowerment of its teachers, who can serve on the board.

“Our school values creativity in our teachers, and they have the chance to build areas of study they are interested in, while still teaching state standards,” she said. variety of educational To explore the opportunities available to Minnesotans, we spoke to

representatives from nontraditional schools, to understand their approach to education and what makes children thrive in these environments.

Homeschooling Amy Pass, MHA Board Secretary Key Differentiators: Schedule is completely flexible based on what fits with your child’s learning style and the timetable of other activities, such as volunteer work, sports, and group field trips.

Curriculum can be tailored to individual student’s needs, to spend more time on more difficult subjects and advance studies of those they grasp quickly.

Parent responsibilities: It goes without saying that homeschooling is a hands-on schooling style. While no formal certification is required, the parent needs to be comfortable in the role of teacher and

stay on top of state requirements.

Enrolling: Minnesota requires completion of a form that contains three essential elements: a yearly report about the parent’s intent to homeschool, immunization information, and yearly testing records (note that the results themselves are not provided to the state, only a statement verifying they have in fact been administered). Before starting, it’s recommended interested parents prepare by first connecting with fellow homeschoolers and reading about Minnesota’s requirements for homeschoolers.

Financial expectation: There is no fee to homeschool, so all costs come from curriculum and school supplies.

Some supplies are eligible for reimbursement by the school district.

Resources: Minnesota Homeschooler’s Alliance, www.homeschoolers.org Homeschool Adventures, www.hsadventures.org

Charter Schools Maggie Kiley, Director, Nerstrand Charter Key Differentiators: Charter schools are public schools, but are considered independent of school districts and as a result are governed by separate boards. Charter school boards have specific requirements for membership. They must have at least five members, including at least

one teacher who works at the school, at least one parent of a child enrolled in the school, and at least one community member who does not have a child enrolled in the school.

Charter schools structure their curriculum around a specific focus, such as STEM, multiage classrooms, or project-based learning.

Nerstrand, for example, has an environmental focus and offers a multi-age classroom experience. Charter schools must be authorized by an authorizer, such as a school board, higher education institution, or other education district. Minnesota was the first state to authorize charter schools, beginning in 1991.

Resources: education.state.mn.us/MDE/fam/cs/

Montessori Jeff Longnecker, Director, Northfield Montessori Key Differentiators: Montessori schools use methods such as peer learning, activities encouraging individual choice, and cooperative, multi-age learning environments to help students learn not just school subjects, but self control, independence, and conflict resolution.

Parent responsibilities: Parents should research the specific mission of the charter school they’re considering, since each charter school defines its own mission. Parent volunteer requirements also vary among charter schools, so parents should be aware of the school’s expectations. Charter school students are required to take state and national assessments.

Parent responsibilities: Northfield Montessori holds twice-yearly parent conferences to discuss students’ progress.

Enrolling: Most charter schools use a lottery system for admittance to kindergartners and any open spots in higher grades. Siblings of current students get priority.

Financial expectation: While it varies by school, many Montessori schools are private, tuition-based schools.

Six Montessori schools in Minnesota are also charter schools.

Financial expectation: Since charter schools are public schools, there is no cost to attend.

Resources: amshq.org

By the numbers: There are currently 164 charter schools in Minnesota enrolling 57,000 K-12 students.

Enrolling: Parents must submit an enrollment form and application fee, and are encouraged to sit in on a class and tour the school before submitting the form. Siblings are given priority.

Isabelle Wattenberg is a social media and data analytics specialist for MSP Communications. She spends her spare moments listening to opera, reading Alice in Wonderland, and writing about Minnesota happenings.

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Images from finnegans.org

T

By Megan Proft

urning beer into food - it’s an intriguing concept and the mission of FINNEGANS Brew Company.

FINNEGANS was co-founded in 2000 in Minneapolis by Jacquie Berglund and Kieran Folliard as a self-sustaining and inspirational social business. Through the development and sale of several different beers, FINNEGANS has created a business model where it donates all of its profits to the FINNEGANS Community Fund, which supports hunger alleviation programs in five different states, including Minnesota.

The process is simple: the for-profit FINNEGANS sells its beer and all profits go to the Community Fund; the Fund purchases food from local farmers and donates the food to food banks and food shelves. In turn, the banks and shelves provide food to those in need.

Marketing, Events and Volunteer Manager Angie Lee said this idea arose when Berglund started as Director of Marketing for the Cara pubs that Folliard owned. It’s an idea that doesn’t surprise her, given the reputation of both Berglund and Folliard as being very generous.

“With both of them having big hearts and in charge of giving (at their organizations, they would often find themselves in trouble for giving too much. This sparked the idea of having a dedicated beer whose profits would go back to the community,” Lee said. “(Jacquie) thought, ‘What do we do all day?

We sell beer. What if we created a beer that gave all of its profits back to the community?

That could then be our giving strategy and program for all of our pubs,’” Lee said, adding it was an idea that Folliard quickly embraced.

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The pitch lead to the development of Kieran’s Potato Ale, which eventually became the flagship beer, FINNEGANS Irish Amber.

As the products began to develop, the relationships with statewide food bank partners needed to be established.

“Initially, The Food Group’s Harvest for the Hungry program was only in the Twin Cities market. We worked with them to expand and replicate their model throughout the state and in the different markets we were in,” Lee said.

“Together, we continue to develop new ways to bring more visibility to the farms and this program through our beer and events.”

Today, FINNEGANS works with The Food Group to help fund their Harvest for the Hungry program, Lee said, adding that that group already had the relationships with their farms and food shelves, so the partnership works well.

Lee said the model is unique to FINNEGANS in a great way.

“There aren’t many other beer companies, let alone companies (of any type) that give all of their profits back to the community,” she said. “FINNEGANS was the first beer company in the world to donate all of our profits back to the community.”

And FINNEGANS isn’t slowing down anytime soon.

The company continues to expand their beer selection, their staff and interns, and anticipate opening a Minneapolis brewery in 2018.

“We’re excited for the opening of FINNEGANS House - a destination greater than the sum of its parts. FINNEGANS House will be made of up a brewery, taproom and hotel, as well as a social entrepreneurship venture and workspace,” Lee said.

“This trailblazing development combines the rapidly growing trends of craft brewing, collaborative workspace for social entrepreneurs, and boutique hotels to generate a positive impact on local communities and greater

society,” she said.

Even with the new building, the core of FINNEGANS will remain the same - a company doing good for others, something Lee is proud to be a part of.

“Any time a brewery (or) company reaches out saying they want to do the same we happily walk them through the hardships and experiences we’ve had because in the end the more breweries (or) companies that are out there giving back, the better our world can be,” she said.

Read more about FINNEGANS and check out their schedule of events at finnegans.org.

Megan Proft is a regional freelance writer originally from Owatonna.

She has a B.A. in English and has been writing professionally for more than 10 years as a journalist, editor and copywriter.

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I

BY GRACE WEBB t’s a Tuesday evening and one by one, women push through the door to Frestyl Fitness, located on an unassuming side street in Mankato’s industrial downtown. Stepping in from the cold, they start shedding layers of Minnesota winter protection as they head upstairs and into one of the dance studios. There, they stash their purses and pull off their shoes, walking barefoot over the wood floor to grab yoga mats. They warm up individually, stretching arms and legs to soothing background music as instructor Rachel Ann Sandstrom offers stretch ideas and encouragement.

“Beautiful,” she says as she watches her students. “Gorgeous, just gor-

geous.”

Soon, the women are warm and limber and ready for class. They tuck their yoga mats away and each walk to their own gleaming silver pole.

It’s time to dance.

Trying something new Mankato native Brittin Leigh stumbled into pole dancing quite by accident. It was 2011 and she was studying in Seattle when her mother visited - and happened to see a pole dancing demonstration video on Facebook.

“It totally blew my mind,” Leigh remembers. “I thought, ‘Geez, I wish I could do that.’”

Her mother ended up buying bought her pole dancing lessons for Christmas that year, and Leigh was hooked almost instantly. While she had been a pretty active person before, pole dancing offered her a new chance to really listen to her body and challenge herself. “[As I was dancing], I thought, ‘This is what it must feel like to breathe underwater,’” she said. “I felt weightless.”

She started taking classes twice a week for the next five years. She also began teaching once she moved back to Minneapolis in 2012, working at the Dollhouse Pole Dance Studio in the cities. However, her real interest was creating a new free-style curriculum that would teach students how to make up their own routines. That eventually led to her founding of Frestyl Fitness in January 2013.

Branching out Frestyl Fitness, headquartered in Mankato, has four locations— Mankato, Rochester, Stillwater and Minneapolis—and a regional staff of 14 people. It differs from most pole fitness studios, Leigh explained, since the majority of studios are run on an independentcontractor model, with pole instructors responsible for their own

A new take on f “I love pole dancing because I don’t know I’m working out. I’m just having fun. There’s a freedom to the motion. There’s nobody yelling at you. There’s somebody cheering for you. It’s more like going on a joy ride than having to work out. It’s the fact that when it’s over… I’ve lost track of time.” – Brittin Leigh

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insurance and lesson plans. At Frestyl, all instructors’ insurance is provided, and they have the Frestyl curriculum available.

Besides the main locations, Frestyl has branched out into gyms, offering pole fitness classes taught by Frestyl instructors. Currently, five gyms have started offering Frestyl classes, in places as far-flung as Denver and Chicago, and several more have expressed an interest.

While Leigh oversees the business and even still teaches classes, she entrusts each location to an area lead—a fellow pole instructor who is in charge of figuring out what students want for classes and who will teach what.

In Mankato, that’s Sandstrom. The Minnesota native first discovered pole dancing while living in California in 2011, enjoying it enough to take eight weeks of twice-daily classes while she completed an internship.

“I have never been as strong or felt as

strong,” she said. “I feel so empowered. There’s something about moving your body to music. It flips a switch in my brain.”

She took a break once she returned to Minnesota but rekindled her interest when she found Frestyl in 2014. She was a student for about eight months and started instructing classes in the summer of 2016.

“The teaching part was more about learning how to be studentfocused,” she explained. “It’s one thing to be able to do the moves. It’s a lot different to teach someone else to do the moves. And it’s really embodying the culture of the studio: body positivity and encouraging people to love and care about their bodies.”

Frestyl offers all sorts of classes, from a beginner course that doesn’t

n fitness

include poles to advanced, competition-based choreography classes that help students prepare for the Central Pole Championship, hosted by the Pole Sport Organization.

Both Leigh and Sandstrom have participated in previous competitions and scored well enough to move on to nationals. Leigh’s performance days are over now, she explained, so that she can focus on just dancing, but Sandstrom is already preparing for this year’s competition in May. Many other students also participate.

Something for everyone But the end goal of Frestyl Fitness is not to prepare students for competition; it’s to offer them a chance to enjoy themselves and appreciate their bodies.

CONTACT INFO What: Frestyl Fitness Because of that, Email: frestylfitness@gmail.com anyone is welcome Facebook: Frestyl Fitness at Frestyl—men and & Pole Dance women, young and old.

Phone: 507-351-7805 Leigh said students tend to be in their mid-thirties, many of them career women, but they’ve had students as young as teens and as old as in their 60’s. The studio often receives referrals from physical therapists, cardiologists, chiropractors and even health systems like the Mayo Clinic, suggesting that patients utilize pole fitness to help recover from everything from injuries to assault.

Frestyl’s classes are even accessible for people who have lost limbs or are differently abled, since Leigh specifically designed her curriculum to be able to be used by every type of student.

“All you need is a body,” she said. “You don’t need to have a body that looks like everyone else’s.”

“Pole is for everybody,” Sandstrom added.

Mankato resident Rachel Tanquist, 26. is one of the studio’s newer students. She first tried a pole dancing class in the Twin Cities and was excited to learn there was another one in Mankato. She took Frestyl’s Basic Intro class in late 2016 and the Climbing class afterwards.

She said pole fitness is great because it offers change and variety instead of the same boring routine every time.

“With pole dancing, I am so focused on accomplishing the task/trick at hand that I don’t even feel like I’m working CONTINUES ON PAGE 38   

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CONTINUES FROM PAGE 37

Move to the music

out—until the soreness hits after,” she said. “I actually look forward to going into class every week instead of dreading working out because I can’t wait to see what new move I can accomplish next!”

She added that she appreciates the body-positive environment, where fellow dancers are always quick to offer tips and encouragement.

“I also enjoy that fellow classmates are always willing to help you to succeed or to throw a compliment your way when you’re doing something great,” she said. “Every body has different strengths that they can bring to the table to be a great pole dancer.”

While the majority of Frestyl’s students continue to be women, Sandstrom said more men are starting to participate. She pointed out that this change, as well as the growing interest in pole fitness as a whole, reflects people’s changing views on the sport.

“Socially, we’re starting to come around to accepting pole fitness and pole sport as more than (just) stripping,” she said. “People aren’t just assuming, ‘Oh, you do pole dance… After you’re done with class, you’re going to take your clothes off.’”

As the 75-minute class winds down, Sandstrom walks around the room, visiting each student to see what she needs help with. Some students haven’t removed both feet from the ground yet, while others have scaled to the ceiling. One is hanging upside down, while another works on rolling over backwards along the floor. Each student is engrossed in her own workout, her own moves, her own dance.

The women are sweaty, and tired, and their legs show the red marks and bruises from where they pressed their skin against the hard metal poles.

But now comes the fun part—the last dance. This is the time where students can do whatever they want, try whatever they want, move however they want—however the music inspires them.

“Does anyone have a request?” Sandstrom asks as she browses through her iPod. “Do a country song!” someone yells out.

So Sandstrom scrolls further down the list and finally presses “play.” Kenny Chesney’s deep voice fills the room, accompanied by clean guitar chords. As Sandstrom dims the lights, each student turns to her pole, shaking out sore shoulders, stretching legs one more time.

And then they dance.

Safety first Pole fitness may seem risky at first because of the intricate tricks dancers often pull off, but Leigh said one of Frestyl’s top priorities is keeping students safe. She knows firsthand the importance of staying safe due to a personal injury that occurred when she was taking another instructor’s class and hurt her back trying a move she wasn’t really ready for.

Because of this, Frestyl instructors never “spot” a student by lifting them into a position that they aren’t able to get into themselves—and, more importantly, get out of by themselves.

“We’re pretty focused on safety and empowerment,” she said.

“Students can do things on their own, if they’re allowed the time and the energy to grow. It’s about having a lot of knowledge and faith in the student.”

Grace Webb is a wandering reporter whose home base is Mankato.

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Make the right move.

Screen time for kids how much, and when?

I

By Sarah Osterbauer n today’s world, we are surrounded, even bombarded, by screens. At the touch of a button you can direct your whole life via your cellphone: order food, transfer money, even book a vacation. The possibilities increase daily, creating a challenge for parents to navigate for children.

When technology changes, so do the rules around it.

The American Academy of Pediatrics (AAP) recommends children under 18 months not be exposed to screen time except for building relationships, i.e. Skype with grandma. For kids 18 - 24 months, parents can begin introducing children to educational screen time, i.e.

“Sesame Street” or other educational applications. Time should be less than one hour per day, and parents should engage with their child to aid in learning. Individual screen time at that age is discouraged. Children 2 - 5 years old have a similar guideline.

Kids 5 and up should not be exposed to more than two hours of screen time per day.

Those two hours do not include learning via online program or communication. For parents who work full-time, juggling soccer practice, ballet lessons and getting dinner on the table can be challenge enough, much less attempting to manage their child’s screen time. Many toddler parents succumb to the power of a iPad or a portable DVD player to make a dinner outing or plane ride bearable. New parents often use apps to assist them in those first few days to track feedings, diaper changes etc. This is modern parenting.

Winona Early Childhood Family Education (ECFE) educator and 2011 Minnesota Teacher of the Year, Katy Smith, cautions today’s par-

ents against using screens and apps as parental aids, especially early on. “Parents who rely on an app to tell them how to meet their baby’s needs teaches the child that the screen is a more powerful force in the home,” she said.

“Parents who miss those cues from baby and rely on screens to be the expert do not gain confidence in their ability as parents.”

Smith’s other concern about parents on screens is that time is not being used to engage their children. “Play and the time kids need to engage in play is the first casualty of too much screen time,” she said. “There is a growing concern among professionals about children’s lack of self-regulation skills, social emotional skills, and mental and physical health outcomes due to the lack of play in their lives, play that has been replaced by screen time.”

While long-term effects of screen time on kids are still being researched, we do know of concurrent negative effects. Research has found too much screen time causes a number of immediate health and safety concerns.

According to the AAP, screen time can contribute to obesity, from kids watching TV instead of participating in physical activity. It can have a negative effect on sleep habits, as the exposure to screen light can disrupt or prevent sleep. Kids who spend a lot of time online are more at risk for problematic internet use.

Heavy video game users are prone to Internet Gaming Disorder, which causes children to prefer internet relationships over real life ones.

This disorder could also make them as risk for depression.

Social media use has many risks, especially for teens. The AAP says teens often use social media to display risky behavior which can lead to a one-up mentality. This type of behavior can manifest into self-harm, eating disorders, cyber-bullying or sexual behavior.

Negative effects of screen time on infants include delays in speech development. Toddlers exposed to too much TV or inappropriate programming without an adult are at risk for problems because they cannot distinguish between real life and fantasy. If they see an animated character, to them, that character is real.

They also cannot tell the difference between the TV show and advertising, which can present other issues.

For Smith, the main concern with screens is that they take away from relationship building at every turn. They prevent new parents from actively engaging with their baby and learning their cues. They prevent parents of toddlers from teaching them social skills and other selfregulation skills needed to manage real life.

To combat negative effects of screens and prevent future issues, the AAP advises families to develop a media plan for their household.

First, designate media-free zones.

Smith recommends no screens in bedrooms, the dining room table, in cars or outdoors.

“These spaces are places where we want children to know that they have our full attention, they are places where rich conversations happen, and where connections are made,” she said.

Secondly, parents should designate media-free time, such as dinner time or when everyone is in bed. Media use should be an open and on-going conversation especially with kids over 5 years old. Guidelines will vary for kids based on age, development, maturity level, etc., keeping in mind that “all my friends are doing it” is not a valid argument. Keeping open communication is key. That way concerns can be discussed and resolved quickly before a problem arises.

Sarah Osterbauer is a freelance writer based in St. Paul.

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Save your sanity simplify cooking

T

By Lisa Cownie

he last thing many working parents want to do at 5:30 p.m. is think about supper and the two-hour ordeal of cooking, eating and then cleaning it all up.

It should be a time to unwind and relax after a day of work. Meal time should be a time to reconnect and share the events of the day with others and nourish our emotional needs, as well as our physical ones. So, why is it often a time of day we go into with trepidation? And sometimes, stress.

There are ways to simplify the process and, with a little preparation, ease the angst of the dinner hour. The first thing to remember is that you are responsible for feeding your family, not for being a gourmet cook. So once you take that pressure off of yourself, you can get started on the road to simplicity. This road can lead to better health, cost savings and more free time.

The first tip from Registered Dietitian Holly Ellison, of the Riverfront Drive Hy-Vee in Mankato, is to pull out that slow cooker. No matter the season, slow cookers are a way to cook while you are doing other things. “Just throw in a protein, a little bit of liquid like broth or water, veggies and a whole grain like brown rice in the morning and you can have dinner ready by the time you get home from work,” Ellison said.

She also said to keep in mind that fresh produce isn’t the only healthy option.

“Fresh fruits and vegetables have to be washed and chopped and that takes a lot of time,” she said. “You can buy shortcuts, which are fruits and vegetables already prepared for you. Or if you find that is not cost-effective, you can buy frozen or canned. They are just as healthy. Just pop them open and you are ready to go.”

Ellison also said a little effort on the front end of the week can be a life saver in the middle of it. “Take time on Sunday afternoons or evenings to prepare multiple meals for the week,” she said. “By planning meals out for the week you can take care of the grocery

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shopping, the cooking and most of the cleaning all at once. Just pop the prepared meals in the freezer to defrost and heat up later in the week.”

There are a couple of schools of thought on how to make multiple meals to save for later.

“Master mixes” are one easy way to plan for the week. This is where you assemble basic parts of the recipe in advance, so when you get home all you have to do is take them out and cook. For instance, ground beef or chicken cooked with seasonings and vegetables can be prepared in larger amounts and put into smaller “meal size” freezer bags and frozen, to be used in future meals.

By always having cooked whole wheat pasta, rice or soups stored, you can simply add the protein in when you want it. These are what Registered Nurse and nutrition expert Breanna Ludemann called foundation foods. Ludemann owns Ideal Weigh to B, a nutrition and weight loss clinic with locations in Mankato and Blue Earth.

“Cooked brown rice, beans, or any type of potatoes are great to have on hand,” she said.

“Cook those up and keep them tightly covered in the refrigerator, and they will be good for up to four days. With those on hand, anyone in the house can make a meal with little effort by adding in veggies.”

Another time saver for weeknight meals is to double recipes when you are making them;

that way you automatically have another meal ready. Or if not an entire meal, just cook a few servings of chicken at once. That chicken will be ready for a stir-fry, sandwiches, chicken soup or other dishes throughout the week.

Brown some ground beef to use later in the week in meatloaf, tacos, lasagna or even casseroles.

Ellison also noted that several grocery stores offer new conveniences. For instance, Hy-Vee can even do the grocery shopping for you now, with a program called Aisles Online. You can go to their web site, pick what you want, and they’ll deliver the groceries to your door.

They also offer “Simple Fix” classes at Hy-Vee. You simply sign-up for the class you want to take and pay online. The day of the class, you come to a classroom in the store you choose to assemble the meals. The shopping is done for you, the meat is browned, and the cans are even opened.

At each dish station is a recipe for you to follow, as well as all the ingredients you will need. Labels with the cooking directions are provided for each meal. You do a little chopping, and a little mixing, and a little chatting and before you know it, you have meals ready to go for your family. They even clean up and do the dishes for you!

Talk about simple!

Lisa Cownie writes from North Mankato. Her work can be found at lisacownie.com.

A Balancing Act

I

By Sara Schlueter t seems as though our lives have become increasingly busy, which makes striking the perfect balance between work, life, school and family that much more difficult.

However, it is a necessary part of maintaining a healthy and happy life.

Powering down the computer, switching off social media and putting away the homework for family dinner sounds easy enough, but it is sometimes much harder to achieve. In order to develop positive and healthy relationships, and take care of our own mental health we need to unplug from all the requirements around us when we leave the office or classroom. Coming home at the end of the day allows us to reset, decompress and prevent the dreaded “work burnout.” Unfortunately, Americans haven’t quite jumped on the bandwagon with separating work and personal time. It may be hard to believe, but in 2013 the U.S. Travel Association estimated that workers left more than 169 million hours of paid time off unused. Here we list some tips and tricks to keep your life balanced and focused on the things that really matter the most. And go ahead - book that much-needed vacation - you deserve it!

Establish boundaries.

As a family, decide when you will power down. Is it right before sitting down to dinner? Before going to bed? Make a commitment that you are done with work or school at this time and will focus on other things. Then make this clear to co-workers. For example, let them know they shouldn’t expect responses or emails back after 5 p.m.

Dedicate one night a week to “family time.”

It could be one night a week where everyone makes dinner together, plays a game or does something active. The goal is that it is

scheduled family time together, which will hopefully help prevent other commitments from taking over that dedicated time.

Make lists.

To help make your workdays become as productive as possible, and to limit wasted time, make lists of tasks needed to be completed and check them off. This helps you feel more accomplished and may limit the amount of work you need to do on your own time.

Be selfish.

Go ahead and create some “me time.” We all like to be surrounded by our loved ones in our free time, but it is also necessary to recharge solo. Set aside time every week (or every day) where you can exercise, take a bath or read a book undisturbed.

Schedule and stay organized.

Just like you pencil in that all important lunch meeting, so you should also with your friends. Schedule a girls night on the weekend and write it down in your planner or work calendar so you stick to it, just like you would on the job.

Although it can be tough, and takes time to find that perfect balance, your happiness, loved ones, work and mental health will thank you!

For more information: www.mommd.com/10waysbalancework.shtml www.huffingtonpost.com/kristine-scotto/the-importance-ofworklif_b_10128144.html www.psychologytoday.com/blog/presence-mind/201509/howsyour-work-life-balance Sara Schlueter is a magazine editor in the Twin Cities with degrees in journalism and apparel merchandising from Iowa State University. She is passionate about telling people’s stories and being involved in the community.

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Unexpected CaregiveR

Recipe for my care

I Berit Kari Berit, author of The Unexpected Caregiver, would love to speak to your group about advance care planning.

Contact her at www.kariberit.net

had an exchange student from Norway in 2010-11. Henrik and I hit it off immediately.

When he asked why I had chosen to have an exchange student, I jokingly replied, “I’m grooming you to take care of me if that day comes.”

Of course I was kidding with Henrik, but sharing my wishes has never been a joke. My Health Care Directive provides a good, basic overview, but like an excellent meal, I want my care team to pay special attention to ingredients that are unique to my tastes. If you find it challenging to write down your potential needs, may I recommend writing a letter?

I think of letter writing as creating a recipe book for my care. The following is just one example of what such a letter can contain.

Dear Henrik, You asked that I let you know how to take care of your “host mamma,” because, after all, you will be one of my caregivers. (You do remember that we made a pinky-swear about this, right?)

Ideally I will hold on to my faculties and you won’t need any of the information contained in these letters. But if the day comes when I need you to care for me, these letters will provide insight. (Of course I expect you to train the others on my care team.)

We had tons of fun when you lived with me.

We sailed into the wee hours and slept until 10 on Saturdays. You know I love active, full days, but I’ve also grown to cherish my quieter days.

Some days will even be sad. Let me have those

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times, mixed with spells of uproarious laughter and spontaneous kitchen dancing. I like to process my feeling and alone time is important.

However, if I’m alone for more than three days, it’s time to get me out (or bring people in).

I may complain when you tell me you’re taking me out, but please persist. If I remain disconnected from others for too long, my depression can easily pull me into a very dark place. Take me to a coffee shop. We can talk, read, or simply people watch. Take me to a bookstore, even if you don’t think I can read. Let me wonder and sit amongst the books. Take me to a movie or on a drive with a stop for ice cream and people watching.

If you invite friends for dinner, don’t get so caught up in the conversation and forget about me. I could easily get lost in the rapid-fire conversations if I have dementia. Include me by simply putting your arm around me. Nod and say, “Isn’t that right, Kari?” It will be your job to help me feel connected, even if I’m not contributing. Don’t worry if I can no longer form sentences. If I’m smiling, then I’m enjoying myself.

This letter writing is a two-way street, Henrik.

If you have specific questions or wonder about a specific ingredient in my overall care, please ask. And remember, you’re not to do this all by yourself. You must also take care of you.

Love you!

Your host mamma

WELLNESS

Healthy Eating in a Yoga Lifestyle “Not all can do a headstand, but everyone eats.” – David Life, co-founder of Jiva Mukti Yoga

L

By Rian Dicke-Michels

et’s change the use of the word “diet.”

The word often describes a strict regimen, usually in an exasperated tone.

When defined, it’s described as being a medical prescription. You know, for when the damage has already been done.

To a point, our society is obsessed with the outside appearance of things, but quite frequently forgets that there’s an inside too.

Weight management and get-thinquick tactics are all for naught if we’re pumping toxins into our system every day. The biggest issue with trademarked diets is that not every person’s body is designed to eat like the next. There are variables to consider, such as body type, build, gender, genetics, environment, etc. They all play a part in what happens when we eat.

Our bodies are not designed to digest processed foods. Take away grocery stores and all we’re left with are the plants and animals that live around us. Most native foliage has medicinal or edible value. People really did survive before the mass production of TV dinners. Having grown up in the age of microwaveable meals, it’s hard for me to know how to prepare whole foods. I see them as separate ingredients rather than parts of a whole. Over time, I have grown more accustomed to gardening and have learned how to meet the supply of those plants by creating the demand. Food waste is not a thing I handle well, so I am very careful about using as much as I can before it goes bad.

Yoga is not simply a practice of poses; it is a lifestyle. Diets are a frequent discussion among yogis, and there are philosophies based off one of the Eight Limbs of Patanjali called Ahimsa, meaning “non-harming.” Interpreted in a multitude of ways, some believe we should honor the animals we eat by not wasting their life-force OR that eating in a way that impairs our health is considered immoral. A yoga diet that is based on Ayurvedic principles meets nutritional needs while honoring the yogic values, as well as making food choices that reflect the needs of the individual by extending the yoga practice to the dinner table.

What you eat may be very different from someone else and can’t be compared.

Since what you eat has more impact than poses, the first step is

not finding the right pill or cutting out all of your favorite foods.

Instead, it is shifting to something closer to a whole food. I won’t lie to you, I love muffins. Instead of torturing myself by never having any, I make my own and use honey as a sweetener and organic, whole-grain flour. By doing the work at home, I know all that went into my breakfast and hold more emotional value toward meals.

If you prepare meals ahead of time, try to get the whole family involved. It’s not easy right off the bat and mistakes get made along the way. When I was abstaining from fast food, I created the habit of packing my snacks and meals, especially for long commutes while in college. After a year and three months, I caved at a fast food drive-thru. The next three days were not anything I could lie to myself about. My body had detoxed, which meant that I had a severe reaction to dietary shock.

Yes, I miss McDonalds, but if I physically can’t process it, is it really worth requiring close proximity to a toilet?

According to Ayurveda, there a many ways to group the foods your body needs. For a broad range, there are three levels when it comes to food.

• Sattvic: fruits, vegetables, legumes, whole grains, and ghee (for lightness and clarity) • Tamasic: onions, garlic, and meat • Rajasic: coffee, hot peppers, salt (these can create dullness and hyperactivity) Many people who follow the yoga path run into some grey areas regarding the consumption of meat. Folks try vegetarianism or veganism for one reason or another, and some stick to it.

I dabbled, but I now operate according to my body’s demand by eating meat when I’m craving it. It’s like a signal that there’s a deficiency/nutritional need that must be met. The body talks to us through sensations. Listen!

If there’s nothing I’ve said so far to get you onboard, hear this: your aches and pains and digestive upsets are like having the check engine light come on the dashboard, although your body is not a car. You can’t trade it in for a new model, and you can’t drop a couple bucks for replacement parts. However, if you use the right oil and a higher grade fuel for the engine, life will run a lot smoother for a lot longer. That much is true.

Rian Dicke-Michels is a highly independent woman, an MSU Mankato graduate, a 200-hour certified yoga instructor, and the loving mother of a young child. Her goals in life are saturated with health, wellness, and loving oneself. “As a yogi,” she says, “I want to share this journey with you.”

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BOOK REVIEW Book Review - “The President’s Kitchen Cabinet”

By Adrian Miller c.2017, The University of North Carolina Press $30.00 / $49.00 Canada 261 pages

E

Review by Terri Schlichenmeyer, The Bookworm

‘The President’s Kitchen Cabinet’

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ight courses.

You seriously doubted if the food was ever going to stop coming, though you hoped it wouldn’t: you’d tasted all your favorite dishes, and then some. It was a meal fit for a King or Queen. Or maybe a President. In “The President’s Kitchen Cabinet” by Adrian Miller, you’ll read about First Family feasts.

Last year, while they were on the campaign trail, you might have noticed that Presidential candidates often enjoyed small-town American cuisine. Their willingness to sample, says Miller, proves that politicians are just like us, a likeness that stops at the White House doors. Presidents, as you know, have staff and many Presidential families have dined on the efforts of AfricanAmericans in the White House kitchen.

Early accounts of the first Executive Mansion kitchen indicate the enormity of cooking for the President, even then. It was the size of a small house at 43 feet long, 26 feet wide, with fireplaces at either end. Slaves who toiled there lived in the White House basement or attic and were fed the same food the Presidential family received. George Washington, says Miller, hired white women to cook for him at the beginning of his presidency but later “summoned Hercules,” his Mount Vernon slave, to Philadelphia, making Hercules the first enslaved White House cook.

Thomas Jefferson made sure his enslaved cook, James Hemings, was trained in French cuisine. John Smeades, an accomplished baker who “ran the kitchen” for William Taft, repeatedly ruined the President’s diet with pie; according to long-time White House maid, Lillian Rogers Parks, the Tafts irritated staff by bringing “any number of guests home… without advance warning.”

Author Adrian Miller

Eisenhower’s chief usher, Howell Crim struggled once with a request because he didn’t “know what yoghurt was.” When his wife was away, Abraham Lincoln’s staff had to remind the President to eat. Franklin Roosevelt’s cooks were tasked with a special diet for his dog, Fala.

William T. Crump, who served as steward in the Garfield White House, became the de facto press secretary when the President was shot.

And Teddy Roosevelt avoided a sticky situation with help from his steward, Henry Pinckney…

They, of course, weren’t the only AfricanAmericans to work in the White House kitchen.

Though author Adrian Miller found 150 people by name, he says there were many who toiled unnamed in “The President’s Kitchen Cabinet,” he explains.

While this may seem like a dry subject, Miller makes it lively through quick, interesting, and sometimes humorous vignettes that dash back and forth through history. It might also have been confusing – official titles changed through the years – but he keeps readers on track with a good variety of tales, just enough relevant backstory, pictures, and (bonus!) recipes you can try.

Surprisingly, this book is quite browse-able and so, whether it’ll sit with your cookbooks or on a shelf with other history tomes, it’s a book you’ll savor in more ways than one. This little bit of history is purely tasty and “The President’s Kitchen Cabinet” is a book you’ll enjoy.

-The Bookworm is Terri Schlichenmeyer. Terri has been reading since she was 3 years old and she never goes anywhere without a book. She lives on a hill in Wisconsin with two dogs and 12,000 books. For more information, visit bookwormsez@gmail.com.

Southern Minn

JUL/AUG 2017 WATCH FOR: We hope you can join us for this fall’s “Hello, Beautiful!” Women’s Expo (details…..) In the meantime, our September/October issue will focus on stages of a woman’s life, and what truly makes a woman beautiful. We are looking forward to sharing stories of beautiful women (inside and out) with you, and are very excited to see you at the Women’s Expo!

Have an idea or suggestion?

Contact Beth Forkner Moe at bfmoe@ southernminn.com

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Pixel Ink is seeking include: highly-motivated sales professionals. Must be Responsibilities Pixel Ink is seeking highly-motivated sales professionals. Must be sales driven, team players who can establish sales driven, team players who can establish partnerships with new • Develop creative & proven marketing planspartnerships for customerswith thatnew & existing clients by showing them value utilizingour our & existing clients by showing them thethe value ofof utilizing Multi-Media Marketing Professional deliver a solid return on to investment &businesses. demonstrates the breadth of multi-media products grow their multi-media products toinclude: grow their businesses.

Responsibilities Pixel is seeking highly-motivated sales professionals.

Pixel InkInk seeking highly-motivated professionals.

Must beMust Pixel Ink isisseeking highly-motivated salessales professionals.

Must be sales driven,be cross platform products Responsibilities include: • Develop creative & proven marketing planspartnerships for customerswith sales driven, team players who can with establish team players who can establish partnerships new & existing clients bythatnew sales driven, team players who can establish partnerships with new deliver creative a solid return on investment & demonstrates the breadth of • Develop & proven marketing plans for customers &existing existing clients showing the value of utilizing ourthat showing them the value ofservices utilizing our multi-media toour grow their &cross clients by by showing them the value ofproducts utilizing • Provide consultative bythem extending support & defining platform products deliver a solid return on investment &businesses. demonstrates thestrong breadth businesses.

Earn compensation this is their directly influenced by your sales of multi-media products to grow multi-media products to grow their businesses. marketing • Providestrategies consultative services by extending support & defining performance. cross platform products Responsibilities include: marketing strategies Responsibilities include:

Multi-Media Marketing Professional

• Develop creative & proven marketing plans for customers that Responsibilities include:

••Develop creative &relationships proven marketing plans for& customers • Provide Establish strong relationships with existing potential customers Establish strong with existing & potential customers • consultative services by extending support &that defining deliver acreative solid return on investment & demonstrates breadth of •deliver Develop and on proven marketing plans for customers thatthe deliver a solid investment & demonstrates theanalysis breadth of a solid marketing strategies • Prospect &return secure accounts needs cross platform products return on investment andnew demonstrates theusing breadth of cross platform methods products cross platform products • Prospect & secure new accounts using needs analysis methods • Up-sell & maintain current multi-media programs • Establish strong relationships with & support potential customers Provide consultative services by existing extending defining ••Provide consultative services by extending support and defining & marketing ••Provide consultative servicesmulti-media bysales extending support & defining Meet exceed revenue & goals • Up-sell & or maintain current programs marketing strategies strategies • Prospect & secure newonaccounts using needsofanalysis methods strategies •marketing Educate customers the value & benefits our Media products Establish strong relationships withand existing & customers potential customers ••Establish strong relationships with existing potential

• Up-sell Meet or&exceed revenue &multi-media sales goalsthe Collaborate colleagues organization ••Establish strongwith relationships withacross existing & potential customers • maintain current programs

Prospect secure accounts usinganalysis needsmethods analysis methods ••Prospect and&secure newnew accounts using needs

isvalue directly influenced strong sales • Meet Educate customers onthat the &goals benefits of by ouryour Media products •Earn Prospect & secure new accounts needs analysis methods • orcompensation exceed revenue & salesusing performance.Benefits include an aggressive pay structure, health,

• Up-sell & maintain current multi-media programs

• Up-sell and maintain current multi-media programs

vision & 401k.

•dental, Up-sellcustomers & maintain current programs • Educate on the multi-media value & benefits of our Media products Collaborate with colleagues across the organization

• this Meet or exceed revenue & sales goals is exceed a position you feel you would excel at, please send a cover •IfMeet or revenue and sales goals

resume to: lhernandez@wyomingnews.com •letter Meetand or exceed & sales goalsthe organization • Collaborate with revenue colleagues • Educate customers on the across value & benefits of our Media products

Earn• Educate compensation that directly influenced by your strong sales customers on theisvalue and benefi ts of our Media products

••Educate customers oncolleagues the value &across benefits of organization our Media products PixelInk Creative Group 702 W. Lincolnway P: 307.633.3192 Collaborate with the www.pixelinkgroup.com Cheyenne, WY contact@pixelinkgroup.com Earn compensation that is directly influenced by82001 your strong sales performance.Benefits include an aggressive pay structure, health, • Collaborate with colleagues across the organization • Collaborate with colleagues across the organization performance.Benefits include an aggressive pay structure, health, dental, vision & 401k.

Earn compensation that is directly influenced by your strong sales dental, vision & an 401k.

Benefi ts include aggressive pay structure, health, dental, and 401k. performance.Benefits an aggressive payvision structure, Earn thatfeel isinclude directly influenced byat, your strong sales health, If this is compensation a position you you would excel please send a cover dental, vision 401k.

If this is isa aposition you feel would excel at, please send cover Ifperformance.Benefits this position & you feel you you would excel at, please send a cover letter a and include an aggressive pay structure, health, letter and resume to: lhernandez@wyomingnews.com resume to: gbergerson@owatonna.com letter resume to: lhernandez@wyomingnews.com dental, vision & 401k.

If and this is a position you feel you would excel at, please send a cover letter and resume to: lhernandez@wyomingnews.com

If this is a position you feel you would excel at, please send a cover PixelInk Creative Creative Group 702 P: PixelInk Group 702 W. W. Lincolnway Lincolnway 307.633.3192 P: 307.633.3192 507-444-2386 letter and resume to: lhernandez@wyomingnews.com www.pixelinkgroup.com Cheyenne, WY 82001 contact@pixelinkgroup.com gbergerson@owatonna.com PixelInk Creative Group www.pixelinkgroup.com

PixelInk Creative Group www.pixelinkgroup.com

702 W. Lincolnway Cheyenne, WY 82001

702 W. Lincolnway Cheyenne, WY 82001

P: 307.633.3192 contact@pixelinkgroup.com

P: 307.633.3192 contact@pixelinkgroup.com

192 nkgroup.com

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DIRECTORY

Financial Resources Castle Rock Bank

The Castle Rock Bank has been serving the women in this community for 96 years. To answer the question, “What do women want in banking?” We believe the answer is, “To be heard, understood, respected and valued.” 27925 Danville Ave Castle Rock, 507-645-7751 www.castlerockbank.net.

Northfield Urgent Care

Tired of waiting to see your doctor for simple problems like sore throats and earaches?

We provide walk-in medical care for all ages, from infants to adults. We are open 7 days per week and no appointment is needed!

Quick, easy and efficient! 2014 Jefferson Rd Suite C, Northfield, MN 55057, 507-664-9999, northfieldurgentcare.com.

Northfield Retirement Community

The Legacy is a championship 18-hole facility offering value-added golf and a warm friendly environment for golf outings & casual dining. It provides a unique setting for meetings, reunions, groom’s dinners, banquets and bridal showers. The indoor Grill can accommodate 30-50 people & the openair Pavilion can accommodate up to 170.

1515 Shumway Ave, Faribault, 507-3327177 www.legacygolf.net.

Situated on a 30-acre, beautifully landscaped campus, NRC was established in 1969 to provide housing and services specifically designed to meet the physical, social, psychological and spiritual needs of older adults. Housing options include apartments with a minimal level of services, as well as other home settings that make increasing levels of service readily available. Options include rental and owner-occupied living spaces. Units are available for both income-sensitive and market-rate income levels. NRC also provides a fully-staffed care center for those who desire a more traditional nursing home setting. 900 Cannon Valley Drive, Northfield, 507-645-9511, northfieldretirement.org.

Health & Wellness

Home & Garden

HARVEST SEED ACUPUNCTURE

Judy’s Floral Design

Food & Entertainment Legacy Golf & The Grill at The Legacy

You have taken a big step in desiring to feel better and turning to natural healing.

More Americans are seeking a holistic approach to healthcare. At Harvest Seed Acupuncture, our treatment methods are safe, highly effective, have rare side effects and are drug free therapy at addressing the root of the problem, and not masking the symptoms. 205 Division St (inside Noble Chiropractic Clinic) Northfield, 507-645-8242, harvestseedacupuncture.com.

Millstream Commons Assisted Living

Millstream Commons Assisted Living is located in downtown Northfield. 44 Assisted Living apartments (studio, 1 and 2 BR) featuring three meals a day, supportive nursing care, respite care, & life enrichment activities. Pets allowed. Licensed Housing with Services provider. Part of the Three Links Community. Member of Aging Services of Minnesota. 210 8th St W, Northfield, 507650-9627, threelinks.org.

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American Family Insurance Bart Jackson Agency

American Family Insurance offers home, automobile, atv, motorcycle, boat, commercial business, farm and life insurance. We are available to meet with you personally to review your situation and provide recommendations as to the proper coverage’s for your needs. Bart Jackson Insurance Agency, 408 Central Ave N, Suite D, Faribault, MN 55021. 507-332-6812.

Shopping The Paper Petalum

The Paper Petalum in the historic Archer House at 212 Division St., Northfield. offers friendly customer service and unique gifts for all occasions. Locally owned and operated since 1987 we specialize in Scandinavian gifts, Minnesota products, decorative napkins, Polish Pottery, Rothschild foods, and much, much more. Stop in and visit us.

507-663-0565.

Transportation Whether your wedding is black tie/ ballroom or barefoot on the beach or somewhere in between! Beautiful, quality flowers and great ideas start with Judy Smith. “Specializing in fresh creative and affordable blooms for all the flower moments of your life” 507645-0008, 1951 Division St. S., Northfield, judysfloraldesign.com.

Northfield Lines, Inc.

Have your group arrive in style when you pull up in one of our luxurious motor or mini coaches. Single or multi-day sightseeing trips, shopping, girlfriend getaways, dining, concerts, weddings, receptions, casino visits – you name the event and we will get your group there safely and on time. 32611 Northfield Blvd, Northfield, 800-944-2190, www.northfieldlines.com.

Simon Bros Cement Co.

Simon Bros Cement Co. has been serving the Northfield area since 1969. We specialize in quality concrete and masonry including foundations, driveways, epoxy garage floors.

Call for a free estimate. We will look at your project and use 40+ years of experience to share ideas and advice. Call Ray 612-3284591.

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Insurance

507-333-3120 amccann@faribault.com

In the Neighborhood?

Let’s Get to Know One Another New to the area? Unfamiliar with the Edward Jones way of doing business?

Take an hour or so to learn how we work with millions of individual investors.

Together, we can create and implement an investment strategy designed to help you achieve your long-term financial goals. We tailor our recommendations based on you: your current situation,

Straight talk

objectives and risk tolerance.

from someone who knows you

Call or visit today to schedule your personal financial review. www.edwardjones.com Member SIPC

Sound financial advice means only making that Straight recommendations talk line up with your goals from someone who knows and you risk tolerance.

Sound financial advice Thoughtful guidance: means only making It’s how we make sense recommendations that line up with yourof goals investing. and risk tolerance.

Make Your Financial Future a Priority Thoughtful Call or visit today to schedule your guidance: personal financial review.

It’s how we make sense of investing.

Cate Grinney, CFP®

Cate Grinney, CFP® Financial Advisor Financial Advisor

Cate.Grinney, CFP® 404 Heritage Place .

404 Heritage Place Financial Advisor www.edwardjones.com Faribault, MN 55021Member SIPC Faribault, MN 55021 404 Heritage Place 507-334-1666

MKT-9650-A MKT-9650-A

.

Faribault, MN 55021 cate.grinney@edwardjones.com 507-334-1666 507-334-1666 MKD-8821-A-AD

www.edwardjones.com

www.edwardjones.com Member SIPC Member SIPC