Gf may 2016

FREE May 2016

PROFILE Faribault fitness trainer

Dani Parr AND

Raising free range chickens in southern Minnesota

TOPOF OFTHE THE WORLD...

ONON TOP WORLD...

ON TOP OF THE WORLD...

WITH GOOD HEALTH!

WITHGOOD GOOD HEALTH! WITH HEALTH!

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FROM THE EDITOR — Beth Forkner Moe is the editor of Girlfriends magazine.

We often make resolutions on New Year’s Day, the very beginning of the year. And – sadly – we often aren’t able to keep those resolutions and tend to give up. You know what I mean – “since I’ve already missed a day of exercise, I’ve failed, so I’ll just quit now and spend the rest of the year sitting on the sofa.”

But, guess what? Every day, every week, every month is a chance to start over and begin anew. This is true for all of us and everything we hope to accomplish. This issue, we hope, will give you inspiration (or keep you in line to make your goals). This month – almost at the mid-point of the calendar year - we are focusing on health and wellness. We want to show you it’s possible to overcome obstacles, to turn your dreams into reality, even to change your entire being – through healthy activities, healthy thoughts, and more.

We hope you enjoy some of the ideas and activities we’re sharing with you.

As always, we would love to hear your feedback. I’d love to hear your experiences if you decide to participate in any of the experiences listed, whether it’s a mud run or Three Good Things.

Now, thoroughly read through the magazine, then get outside and get started (or continue) on your healthy life!

Find Girlfriends on Facebook Watch for our next edition coming in June!

Beautiful Clematis and more It’s The Cows.

Remember KEMPS when looking for employment!

Apply online at www.dfamilk.com/careers

GREENHOUSE 420 10 Street SW, Faribault • 507.334.7156 For Store Hours and Directions visit our website: donahuesgreenhouse.com MAY ISSUE 2016 |

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contents THE MAY ISSUE 2016

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about us Volume 8, Issue 4

Copyright © Girlfriends 2016 Published May 2016 by: Southern Minn Media 514 Central Avenue Faribault, MN 55021 Send releases and story ideas to:

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

Beth Forkner Moe Contributing Writers:

Autumn Van Ravenhorst Kari Berit Trent Jonas Rian Dicke-Michels Rachel Minske Sherri Meyers Terri Schlichenmeyer Grace Webb

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Multimedia Consultants:

features

accessories

Some chickens have always been free range | 6

A MAN’S PERSPECTIVE | 5 Book Review | 20 FROM THE EDITOR | 3 From the Kitchen | 27 GIRLFRIENDS GUIDE | 29 Here’s to good health | 26 Unexpected Caregiver | 28 WE TIME | 22

Healthy sustainable farming techniques here in southern Minnesota.

Kristie Biehn Ginny Bergerson Nicole Brandon Kathleen Davies Missy Daschner Pam DeMorett Chad Hjellming Joan Koester Per Kvalsten Mark Nelson Lori Nickel Stacy Murphy Ryan Oldham Jay Petsche Jennifer Sorenson Gayle Stelten Autumn Van Ravenhorst Elizabeth Williams

3 good things | 8 How to hardware your brain for happiness.

PROFILE: Dani Parr | 10 One woman’s journey in achieving her fitness goals.

Calendars for physical activities | 12 Some information on races, tours & runs.

Mammograms: When to start screening? | 13 Guidelines for regular screening.

Graphic Designer:

Kate Townsend-Noet

simplify...your exercise routine | 14

Ad Designers:

Mary Jo Blanchard Nicole Gilmore Keeley Krebsbach Jenine Kubista Kelly Kubista Kate McGillen Kayla McMullen Jennifer Schoenbauer

Simple changes in your exercising routine can make a difference.

fitness for everybody | 16 While every body is different, we all follow the same basic makeup.

Photographer:

Paul Swenson

I’m exercising - how do i keep track of how i’m doing? | 24 Different tips for keeping track of your progress.

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ON THE COVER:

DANI PARR See her PROFILE on page 10 Photo by Paul Swenson

TRENT 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.

The alpha and the omega(-3s) In my lifetime — which, to date, includes all of the decades since the late 1960’s — coffee and wine have been caught in an alternating cycle of vilification and lionization.

Since I can hardly start a day without a cup of coffee and enjoy the occasional glass (or three) of wine in the evening, now seems as good a time as any to see where science currently stands on two of my favorite beverages.

In my youth, coffee - the beverage that keeps me from harming other people on a daily basis - was largely frowned upon. It was blamed for everything from cancer and heart attacks to “stunting your growth.” These days, plenty of mixed messages about the physiological effects of drinking coffee are out there. The benefits, however, of plain, black coffee seem to outweigh the downsides.

In a 2015 survey of 36 studies on coffee’s health effects, The New York Times reported that, among the 1.2 million research participants, those who drank 3-5 cups of coffee per day were at the lowest risk for health problems. These participants were at lower risk for heart disease, stroke and Parkinson’s disease than their counterparts who drank little or no coffee on a daily basis.

Caffeine, itself, however, is not beneficial.

Something about the antioxidants and complex chemical makeup of coffee lend it a status that, today, approaches that of a

“superfood.” It is possible, however, to see ill effects from drinking too much Joe, but studies indicate you’d have to drink 10 or more cups a day before you would see the downside to coffee.

Wine, in general (red wine, in particular), is also seen as having health benefits when consumed in moderation. Heart health and lower risks of diabetes are the primary outcomes seen in those who regularly drink red wine. According to the Mayo Clinic, the antioxidants and resveratrol in red wine can reduce LDL (or “bad”) cholesterol while increasing the levels of HDL (or “good”) cholesterol in your body. It is also linked to better artery health. A 2008 study from Catholic University also showed that moderate red wine consumption also boosts the levels of omega-3 fatty acids in the blood stream.

Some studies have attempted to link the resveratrol found in red wine to lower risks for cancer and dementia, but the outcomes have been inconclusive. Clearly, the downside of drinking too much wine – including liver damage and/or drunken driving – can quickly outpace the benefits. So, once again, moderation is the key.

So, all in all, I’m feeling pretty good about my coffee and wine diet… for now, anyway.

Good morning – and evening – and cheers!

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By Autumn Van Ravenhorst

ood has become a controversial (or, at least, much-talked-about) topic these days. People talk about (in person, online, in documentaries, and more) what we should and shouldn’t eat, how it was made, what effect that bite-sized morsel has on not just our bodies, but also the earth we share. To Larry Schultz, it doesn’t have to be so complicated.

We often hear of great modern conversion stories about farmers who transformed their ways, or we are told what organic is by those who have never planted a seed. Here, we tell the tale of a local man who has prolonged the basic principles of healthy, sustainable farming techniques right here in southern Minnesota.

With raw land, a pure philosophy and hard-working spirit, Larry Schultz has taken the organic path when it comes to farming.

I take that back—he stuck to his roots. It is really that simple.

“Dad was an organic farmer before organic meant anything,” Larry said. “Everyone started using herbicides and (other chemicals) in the 1950’s. He didn’t change what he was already doing.”

Larry grew up raising cows, chickens and one pig in Owatonna, near New Richland, just a mile from where his farm is today. His family had no experience with herbicides until his father grew tired of a thistle in the yard. When his mother had a bad reaction as a result of spraying the pesky herbaceous plant, the couple vowed to stay completely away from chemicals.

His family always farmed in this way and didn’t see the need to alter anything. Larry continued the practice after purchasing the neighbors’ farm about 25 years ago, which has not seen chemicals since. He preserved his families’ old ways, never putting the “organic” tag on what he did. However, he needed to address the issue, in order to work within government regulations.

“Back in the 1980’s and ‘90’s, there was talk about certifying oneself, but I didn’t because I (simply) considered myself a farmer,” Larry explained. “Then everyone started calling themselves organic and there was nothing organic about it. So, I figured I needed to certify myself to really represent what I was and currently am doing.”

Larry’s first year as a certified organic farmer was in 1998. He continued to grow the business with his wife and their six children, now owning a store in Owatonna to showcase his products. One of Larry’s most admired and renowned products are his eggs, a business he has been familiar with since childhood.

“Growing up, we would raise crops to feed the chickens and then sell the eggs. We (started) selling them when the buying stations in Meriden closed in 1971. You didn’t have anywhere else to sell your eggs,” Larry said. “(The buying stations) had supplied the Waseca hospital and school district, but then they recommended these places get (their) eggs from us. I grew up with that and it was part of my work. I started doing the same thing when I bought the neighbor’s farm. The baby chicks came in 1992.”

The Larry Schultz Organic Farm store is tucked away on the edge of Owatonna.

Inside are beautifully brown, certified organic, locally raised eggs, organic whole chicken, organic ground chicken, organic breakfast sausage offered in a variety of flavors, organic beef, organic milk and more.

Did I mention it is all organic?

We all know how difficult it can be to plan or stick to a certain way of eating and shopping, to streamline our efforts and sell more local goods, Larry has developed a type of buying club. Offering everything from Schultz’ organic eggs and blue corn chips made in Welcome, Minnesota to fruits, vegetables and pantry staples, your shopping can be done right from your home.

Similar to an online store or CSA, you can order all of your products through a spreadsheet e-mailed to you on a Monday. The following Monday, you will have the opportunity to fill cases or maybe add some organic cumin (or other items) to the list. That Thursday, you head to the store and pick up your products, all separated into individual totes by the Schultz staff.

The Larry Schultz name is well-known in the Twin Cities, but remains a hidden gem of southern Minnesota. However, as organic food rapidly gains popularity and credibility, this has started to change.

Every week, someone (including me) steps in to the store and gasps, “I never knew this was here!”

Even without the popular movement toward organic food, Larry wouldn’t change how he does what he does. “(Even) if organic didn’t have value, I would still do what we do,” he said. “That is what we did for 20 years before we knew any better.

We do our own delivery; we do our own packaging. And we have sold (our products) for the same price as ‘conventional’ food.”

The Larry Schultz story shows you don’t need to be rich to afford organic; healthy and locally sourced food is very readily available.

Autumn Van Ravenhorst is a staff writer at SouthernMinn Scene Magazine and a multi-media sales consultant at Owatonna People’s Press.”

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Wellness

(Ed. Note: This is adapted from presentations originally developed for Winona Health employees, but we feel it is useful information for our readers, regardless of occupation or daily life.)

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How to hardwire your brain for happiness Ann MacDonald, Director of Training and Development, Winona Health, Winona

“The negative screams at you but the positive only whispers.”

- Barbara Fredrickson, Kenan Distinguished Profess of Psychology, University of North Carolina.)

“Your brain is like Velcro for the negative experiences but Teflon for positive ones.”

- Rick Hanson, “Hardwiring Happiness”

“The brain takes its shape from what the mind rests on.”

- Rick Hanson, “Hardwiring Happiness”

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hat if you knew that you could easily increase your happiness, decrease your level of stress and burnout, have better quality of sleep and even reduce conflict? Wouldn’t you be anxious to try? These are some of the powerful results of practicing “Three Good Things” for only two weeks! It almost sounds too good to be true - that something as simple as chatting with a friend, appreciating the warmth and aroma of a cup of tea or the companionship of a pet could make such a difference to your sense of well-being.

I’m going to share how something so simple, a practice that takes only about three minutes a day to do, can do all this and more.

We are hardwired to focus on the negative. We come by this naturally from our ancestors who had to be very aware of threats or they would be killed. Even though we generally don’t have those same intense threats today, our brains still act like we do. Our brains think they need to protect us from everyday frustrations, and it’s estimated that we have about 90 such frustrations each day!

These frustrations might be minor (our spouse didn’t put away the dishes, a co-worker was critical of our work, we were stuck behind a slow driver), but we tend to dwell on them. Out of the many positive things that happen each day, what do we naturally focus on? The negative ones, of course!

In his book “Hardwiring Happiness,” Rick Hanson call this the “reactive mode,” this constant state of being alert to frustrations. This has become the new normal for many people and has harmful effects on mental and physical health and on relationships.

Hanson says that negativity leads to more negativity, and over time we become even more sensitive to the negative.

For example, we might be worried about something and we can’t stop thinking about it. This is what it feels like: Day 1 – we’re stressed, worried, irritated, hurt Day 2 – we’re Stressed, Worried, Irritated, Hurt Day 3 – we’re STRESSED, WORRIED, IRRITATED, HURT Duke University’s Patient Safety Center found in their research that is especially true in healthcare (although it is not uncommon in many other lines of work).

Duke’s study discovered some amazing statistics: • One in three healthcare healthcare workers are suffering from not mild or moderate, but severe, emotional exhaustion or burn out.

• Half of primary care workers suffer this.

• Up to 60% of workers in emergency care are affected by this.

If this is true, how does this affect us personally, how we work together, how we care for our patients and our patient’s families?

There are proven and simple ways, though, to dramatically rewire our brains for happiness, calm, peace and joy.

Martin Seligman, President of the American Psychological Association (APA) and founder of the “Positive Psychology” movement, wrote a book called “Flourish.” In it he included a gratitude practice he called “Three Good Things.” Duke University developed a program for various employers based on that practice.

It’s easy to do. Right before going to sleep each night for two weeks, think about and write down three good things that happened that day, what was your involvement in this, and what emotion did it elicit? Why is this so powerful? Because we have greater recall of the material that we reflect upon during our last two wakeful hours and is what we recall in your dreams and

remember more accurately for a longer time.

And as you go through your day, you begin to notice more good things.

When this information from many people was submitted to Duke as part of their research, they discovered how focusing on Three Good Things a day – rather than dwelling on the dozens of not-so-good things – actually helped re-wire people’s brains. The findings included: • The positive effects lasted for up to six months after the two-week experiment; • People’s work-life balance perception changed; they talked less about work and more about their families and home life; • Happiness was increased, and burnout was decreased; • People experienced lower amounts of depression and conflict, and better quality of sleep; • They ate more healthily.

The first reaction people often have when asked to asked to think of Three Good Things is “I can’t think of any!” When they stop to reflect, though, they are generally able to come up with some. They may be as simple as: • “I got to have coffee with a good friend today.”

• “My dog was so happy to see me when I got home.”

• “I heard birds singing in my yard.”

Focusing on even such seeminglysmall Good Things can have impressive results. For example, one of my co-workers in a setting where we did a pilot project, was struggling with emotional exhaustion, depression, and family health concerns. She was also working longer hours than usual.

At first, she could not identify one good thing.

But she was committed to the project, and she continued each night to reflect on the good things she noticed during the day. By day three, she already noticed an improvement in her emotions. She was feeling more positive, happier and less depressed. As she continued, she started the day LOOKING for Good Things. She even set a goal to find one good thing every hour.

She was so excited about her results that

she wanted to share this and encourage others to participate. Because of her enthusiasm, her department launched a series of “Tell Me Something Good” bulletin boards where staff leave positive comments for each other and families leave notes for the staff. Another individual shared this with the 4th-grade Sunday School class she taught at church and with her exercise class. As you can imagine, this had a significant ripple effect on everyone she was around.

You, too, can practice Three Good Things each night and begin to hardwire your brain for happiness. Focusing on the good is a choice, one that allows us to improve and rewire our brain functioning. Imagine that – we can actually change the physical make-up of our brain.

So what does that take?

Rick Hanson in his book “Hardwiring Happiness” suggests that you imagine that your mind is a garden.

You can first observe what you are growing in your garden – flowers or weeds.

Then, pull out the weeds by decreasing the negative thoughts that pop up in your mind.

How will you know what you are focusing on?

If you are feeling anxious, depressed, angry, quick tempered, sad, guilty, critical or judgmental, chances are you are focusing more on the negative.

If you are feeling strong, confident, optimistic, happy, healthy, then you are most likely focusing on the positive!

There is one more step to making sure that these flowers grow into full bloom. You can’t simply have the thoughts; you have to intentionally focus on them.

According to author Hanson, you can grow flowers and a healthy garden in your mind by increasing positive thoughts and healing: Have a positive experience Enhance it Absorb it Link positive and negative material (optional) I wish you much happiness and many Good Things.

For more information: • Duke Patient Safety Center; www. dukepatientsafetycenter. com/ • Gallup-Healthways WellBeing Index; http://www. well-beingindex.com/ about • “Hardwiring Happiness,” Rick Hanson (available on Amazon.com) • “Flourish,” Martin Seligman (available on Amazon.com)

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Profile

Parr Taking back my health

By Grace Webb

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hen you walk into Dani Parr’s garage, a printed sign taped to the wall will quickly catch your attention: “All the things I thought I would never do.” Medals from races hang to the left of the sign, while registration numbers cluster in a wide arc above. Tucked in the middle is a photo collection of shots featuring Parr participating in various fitness activities.

The photos show a pretty, vivacious woman, one who’s impressively fit and full of energy. They’re a far cry from how Parr looked—and felt—six years ago, when she weighed 280 pounds.

Parr, 47, was always in shape as a kid and in her young adult years, especially while she served in the Army Reserves. But a rocky marriage and difficult divorce drove her to find comfort in food. Eventually, she decided enough was enough—it was time to take back her health. First came a gastric bypass surgery in 2010, then the long, slow road to getting back in shape, one step and one bite at a time.

But even as Parr saw herself change into the healthy woman she always wanted to be, she knew it wasn’t enough. She wanted to help other people facing the same struggles.

“I made a vow that if I had the opportunity to lose weight, I was going to try to help other people in whatever way I could,” she explained.

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Photo by Paul Swenson

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Tell us a little about your background.

How did you get back into shape afterwards?

I grew up in Owatonna and joined the Army Reserves right out of high school. I was in for 14 years, from 1986 to the end of 1999. When I was 24, I became pregnant with my son, Josh, and I gained 100 pounds.

Afterwards, I managed to lose it in about a year and a half. But, slowly but surely, food just became my friend. I got out of the Army when Josh was five, raising him as a single mother. I didn’t have to worry about physical training anymore. I just didn’t care anymore.

There was so much addiction in my family, and food became mine.

I got married in 2004, and that wasn’t the best choice. He had an affair eight months after we got married, so I ate those feelings.

I was already heavy when we got married, around 190 pounds; after that affair, I got up to 280 lbs.

I immediately started exercising; I didn’t let any grass grow under my feet. First, I started walking. I was excited about having the opportunity to work out again. It was a chance to do something for me for the first time in a really long time.

There were parts that were very challenging. When I started losing weight, I was so good at looking at the ground because I felt like everyone was judging me. People would give me dirty looks, like, “You don’t need to be eating that.” I remember some of the comments they made to me… I quit going to the gym because I was so mortified by what they were thinking and saying.

What made you change things?

I just decided I was sick and tired of being sick and tired. I had crossed the line into being pre-diabetic, and I was using a CPAP Machine at night while I slept. Everything hurt: my knees, my hips, my back. I would lose weight but then gain it back—and then some. I just kept self-sabotaging. I always felt like I wasn’t worthy, like I wasn’t good enough to be thin. That’s still a work in progress. I want other women to know that we’re all human and we all deserve it. People need to know that—that they’re worth more than they give themselves credit for.

When I was 41, I decided to have gastric bypass surgery. At the time, I thought, “That’s such a cop out.” But it’s not an easy fix; you still have to work at staying healthy afterward.

The whole surgery process was horrible. I remember thinking, “Who the heck thought this was a good idea?” You pretty much starve for the first few weeks. It was really miserable.

One of my clients said, “My husband has space you can use.” I didn’t know if I could commit. So I prayed about it: “God, if this is something you want me to do, open the doors. If it’s not, close them.” Things just started opening up right and left.

The studio closed almost exactly a year later. How did you feel about such a short run?

I consider myself very blessed. At first I felt like a failure, and that I’d let God down. But there were a lot of connections I made there.

The solid lifetime friendships that came out of that were a huge blessing. For me, there’s a lot to be thankful for.

Yet you persevered and even became a fitness instructor.

I kept getting these feelings that I was supposed to become a personal trainer, so I started looking around. I found a course through the National Academy of Sports Medicine and earned my certificate in about six months. Then I became a women’s fitness specialist and a nutrition specialist, too.

You opened Dani’s Lifestyle Fitness Studio in March 2015.

How did that come to be?

Opening that studio was a huge step for me because I felt really called to do it but it was really outside my comfort zone. Growing up, I was always told that I was dumb and stupid and never going to amount to anything. I believed it most of my life. When God called me to open the studio, I was really outside of where I was comfortable. That was hard for me, to believe and trust, because I don’t trust very easily.

At the time, I was teaching classes out of my basement, and I had a waiting list of 20 people who wanted me to have openings.

What’s next?

Right now, I’m working on opportunities to teach fitness classes in other area gyms.

Some things are in the works. I’m excited to find other ways to help people. I love making people feel special. People should know how special they are.

Grace Webb is the editor of Connect Business Magazine and a freelancer for Girlfriends.

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Being Asked to Shave His Beard May Have Saved His Life

Calendars

John Christianson

To read more of John’s story, go to northfieldhospital.org/johnc

Andy Rezac

John Christianson was pretty attached to his beard – until his dermatologist asked him to shave it.

It may have saved his life.

John had no history of skin cancer when he saw Dr. Amer Kalaaji to check a lesion on his forehead. Dr. Kalaaji did a biopsy – and noticed another, more suspicious spot on John’s cheek, under his thick full beard. He asked John to shave his beard, and come back for a more thorough exam. Dr. Kalaaji performed a punch biopsy that showed melanoma, a fast-growing and deadly skin cancer.

He referred John to Mayo Clinic in Rochester; John had surgery three days later. “It was reassuring to get it done so quickly,”John says.

Dr. Kalaaji is a Mayo specialist who sees patients at the Lakeville Clinic through a partnership with Mayo Clinic.

That partnership ensures quick, complete specialty care for NH&C patients.

“Catching melanoma early is critical to a good prognosis,” Dr. Kalaaji says. “If it’s caught early, it can be treated

surgically without requiring other therapy.”

“Dr. Kalaaji is terrific,” John says. “He has a friendly, calm manner and is very efficient.

His assistants are very helpful.

They make a good team.”

Skin cancers can grow quickly. Any new or changing lesion or mole, should be evaluated by a dermatologist.

Dr. Kalaaji recommends a head-to-toe skin cancer screening once a year.

John’s advice? “I’m sure most people who have a harmless-looking mark like mine would tend to think it’s not serious. Let someone with know-how – the dermatologist – decide that.”

Total care for all your dermatology needs: • Skin cancer screening and treatment • Acne • Rashes, warts, cysts, skin lesions • Dermatitis • Psoriasis • Rosacea • Hives • Dry skin

DERMATOLOGY – Lakeville Clinic

(952) 469-0500 9974 214th St. West

www.northfieldhospital.org/dermatology

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for physical activities If my Facebook feed is any indication, almost everyone is into races and tours these days. Whether they are 5K, 10K, marathons, triathlons, bike tours or something else, it appears there is something for everyone.

We were going to list what’s available in our region, but there are literally hundreds of events just in southern Minnesota throughout 2016.

For more information, we compiled a list of websites where you can search your preferred activity.

Runs/races www.runningintheusa.com Triathlons (generally swimming, biking and running) www.trifind.com Bike tours/races www.bikeride.com Obstacle/mud runs www.mudderjumper.com Besides the physical activity and challenges, what’s in it for you? A lot, including: • The opportunity to train and run with friends (a pretty healthy way to stay connected with people you know; • You usually receive a t-shirt, as well as other swag (sometimes nothing exciting, but often things like socks or coupons for various items, etc.); • Frequently, the proceeds from these events are donated to various charities or causes, so you can support the things you and your family care about; • And – not least – a sense of pride in doing something good for yourself.

Wellness

Mammograms:

When to Start Screening?

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Submitted by Consulting Radiologists, LTD (CRL), regional radiology practice. n late 2015, the American Cancer Society (ACS) changed its guidelines on when regular screening mammography for women should begin. Previously, the guidelines called for regular screening beginning at age 40; the most recent recommendation is that screening exams should be optional from ages 40 to 45, with annual exams beginning at age 45.

Not all radiologists agree with this recommendation, however, including Consulting Radiologists, LTD’s (CRL) lead breast imaging radiologist, Dr. Lisa Schneider, who is also Medical Director of the Virginia Piper Breast Center in Minneapolis.

“We in the CRL breast imaging section still support screening mammography starting at age 40,” Dr. Schneider said. “The death rate from breast cancer has declined 30-35% in the US since screening mammography was initially introduced into the US population,” Dr. Schneider said. She also said that false positive rates for screening mammography are now 10 percent or less nationwide; many false positives are cleared up with supplemental images.

CRL’s data reflects that very few women need to have biopsies due to the low rate of false positives.

“So the ‘harms’ of screening are negligible,” Dr. Schneider said.

The ACS, in addressing their new guidelines, stated that women have been getting screened too early, and sometimes, too frequently.

These new ACS guidelines, according to CRL, have further caused confusion for patients.

The United States Preventative Services Task Force (USPSTF) also changed its guidelines last year, advising that women should begin screening mammograms at age 50, and continue every other year (rather than annually). They also recommended that women under 45 should coordinate decisions on earlier screenings with their doctors.

NBC News released an article last October saying, “The debate has become so heated at times that Congress passed legislation overriding the USPSTF guidelines, which are used as the basis for government health insurance policies.”

The Journal of the American Medical Association (JAMA) has published several studies based on the new recommendations. One of these studies found that when a woman is diagnosed with breast cancer before menopause, the tumors often are faster-growing.

Dr. Schneider agrees. “Studies have shown us 25% of all breast cancer occurs in women 40-49. If you are not screening to catch more cancers earlier, you are potentially subjecting these patients to more aggressive treatment.” she said. “They may miss the window of opportunity for cure. More aggressive treatment is costly and painful.”

Despite the new findings by the ACS, the majority of medical

societies supported by CRL and the American College of Radiology (ACR) still recommend beginning mammograms at age 40, rather than age 45.

Consulting Radiologists, Ltd. (CRL) is a physician-owned practice that has been serving the Upper Midwest for more than 80 years. CRL’s 70 board-certified radiologists represent all imaging subspecialties. CRL provides outpatient imaging at five Twin Cities locations as well as onsite radiology services at 27 partner hospitals and clinics (including Allina Health Clinics in southern Minnesota), and Teleradiology services to more than 60 healthcare organizations in five states.

(Ed. Note: This article is intended to provide information about current health guidelines. It is not intended as an endorsement of a particular medical facility or to take the place of medical advice from your personal health provider. Full disclosure: editor has a family and personal history of breast cancer.)

Wellness

your

exercise routine 14

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H 3 4 1 5 2 6 Source: MoneyTalks News

ow many times have you planned to exercise, but talked yourself out of it?

It’s easy to justify skipping daily exercise when you are busy, tired or sore. But unless you work out consistently, you won’t get great results.

Here are some ways to simplify your workouts and make exercise plans stick:

1. Sip water

Drink water throughout the day to ensure you’re hydrated.

When it’s time to hit the gym, track or road, your performance won’t be sluggish.

2. Step it up

If you live within close proximity of your workplace, ditch your ride and speed walk all the way to work. Depending on how much effort you exert, you may be able to accelerate your heart rate to the point where hitting the gym isn’t necessary for the day.

3. Combine your moves

Aerobic, strength and cardio training can all take place

simultaneously to curb the time spent in the gym.

Another option is to turn everyday situations into bouts of exercise. Just standing around at a restaurant waiting to meet someone for lunch? Put those leg muscles to work with calf raises.

4. Push it to the limit Short and sweet — but intense — workouts always trump long and sluggish sessions. No amount of time is too brief to break a sweat, whether it is during a TV commercial break or a 15-minute hiatus at work.

5. Be prepared to work out at any time Don’t wait until the last minute to pack your workout bag. It is too easy to be distracted by things such as deciding on which workout attire you want to wear.

Keep your bag packed and fully stocked with all the things you need.

6. Quality over quantity It’s not how many reps you complete, but how engaged you are during the circuit. So shift your focus from a count to effectively performing the exercise. To do this, set a timer and repeat the move slowly and correctly until the timer beeps.

7. Increase the intensity You may be tempted to switch up your exercise routine to keep it interesting. However, doing so may leave you confused and spending more time simply trying to remember the exercise than actually focusing on it.

A better alternative is to stick with your already-existing routine, but increase the intensity in small increments so you can feel the burn.

of your favorite book to distract yourself from the pain.

7 11 8 12 9 13 10

8. Plan ahead

It doesn’t make sense to carve out a chunk of your day to visit the gym if you have no idea what you’re going to do when you arrive. Before you make the trip, devise a plan of action. Doing so facilitates focus while you’re at the gym and prevents you from hopping to one machine after another.

9. Schedule your workouts

Dedicate space to exercise in your calendar each day to ensure you don’t skip out. Treat the session like an appointment that can’t be broken.

10. Jam out

If you’re engaged in a series of exercises that are particularly intense, fill your ears with tunes, a podcast or an audio version

11. Start small and work your way up Don’t get caught in what I like to call the “infomercial trap.”

This is when you give in to the seasoned, ripped fitness addicts bouncing across the screen and telling you to hop up off the couch and give it all you’ve got.

That is bad advice. A better approach is to start small and work your way up, especially if it’s been a while since you worked out.

12. Hide the timer

Did you set the treadmill for 20 minutes? If you’re winded shortly after you start and glance at the timer and realize only five minutes have lapsed, chances are mental fatigue will set in.

Instead, place a towel over the timer. That should eliminate the problem.

13. Don’t be afraid to dance Plug in your iPod or mp3 to a portable speaker and get to moving. Dance like no one’s watching — since they probably are not — and watch the beads of sweat saturate your body.

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Wellness

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By Rian Dicke-Michels n the beginning of humankind, we were huntergatherers. We burned energy taking down food, carrying it home, skinning it, preparing it, cooking it, etc. Nowadays, you don’t see humans tracking their groceries across the snowcovered plains of Minnesota (unless of course you’re 90% of my cousins, in which case, I stand corrected).

In this century, we’ve intentionally made it easier to do close to nothing to get our next meal. Along the way, we’ve caused a few problems for ourselves, like ignoring our innate physical need for healthy food and exercise. After a long day, the couch does look mighty cozy, but all too often we see the effects of stagnancy in news reports regarding the recent rise in various health

issues, including obesity. Our bodies stop functioning at full capacity when deprived of the essentials to be a welloiled machine.

(Cue the whiniest voice my daughter can muster: “It’s HARDDD!”) It’s not hard. However, since I can almost

hear your brain coming up with excuses, I am going to tell you that it takes only commitment to begin. As a yoga instructor, I hear this every day: “I can’t because...” Well, I’m here to tell you, “You can.” While every body is different, we all follow the same basic makeup. When we exercise, endorphins are uuu

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released that interact with receptors in the brain and make us feel good. If you’re open to ideas, you’ll find something to get you on your feet. Set a goal that is realistic and attainable for your lifestyle.

You need a plan, so ask yourself: • How can I change my eating habits?

• What do I enjoy, and how can I use that to make exercise a priority?

• When do I have, or could I have, 15 to 20 minutes for exercise?

• Who in my life could join me on this journey?

One way to begin eating healthier is by cutting out fast food. In 2013, I gave up drive-thru food for the New Year. I avoided it for twelve months; in an emergency, a quick sandwich shop was my only exception.

This forced me to be more prepared with my meals and carry snacks on the go. My grocery habits changed, leaning toward fruit (fresh or dried), granola/protein bars, etc. If I craved potato chips, I chose the lesser of two evils by purchasing veggie straws and then portioning them out into old yogurt containers. My only vice is Nutella straight

out of the jar, so I stick to the serving size. I love food, and I certainly don’t torture myself with it. Balance, people.

Exercise doesn’t have to be the bane of your existence either. Watch your favorite show on an elliptical machine at the gym. Ask a friend to hit the trail with you for gossip hour. Flip through the local Community Ed booklet for group workouts.

Personally, I like slow and steady, challenging and positive. I found yoga by accident, stuck with it for 8 years, and now at 23, I’m teaching it!

The list of extra-curricular exercise activities is long and all you need is one. The first step is merely deciding what works with you and your free time.

Don’t let television and addiction to apps hold you down! I’ll be the first to admit the infinite struggle of Pinning (that darn Pinterest!) ideas for my house, activities for the little, and delicious recipes I may never have all the ingredients to make. Catch – and stop - yourself. Instead, take that time to engage your body in some form of get-upand-go.

Out of 168 hours a week, I guarantee that at least two of them could be spared to meet

your goals.

Through positive thinking and a little self-discipline, we alone have the power to change our lives. Take the initiative and realize control over your destiny, because you can do anything. I’ve read stories of individuals losing hundreds of pounds simply by doing the work and believing they could. You don’t have to be a body builder (unless that is the goal, for which I give you loads of credit), but you do need to see that you are capable of amazing things.

When we exercise regularly it reduces stress and feelings of depression and anxiety, improves sleep, and ultimately increases selfesteem. The benefits to a regimen of physical activity are many. All you need is a goal, be it mindfulness, losing three pounds a week, running the next 5k, or simply being more toned. From there, you can decide when, where, and how you’ll arrive at your end game.

It’s your journey; make it beautiful.

Rian Dicke-Michels is a highly independent 24-year-old, an MSU Mankato graduate, a 200-hour certified yoga instructor, and the loving mother of a 4-year-old. 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

Kate Clifford Larson

“Rosemary: The Hidden Kennedy Daughter”

by Kate Clifford Larson c.2015, Houghton Mifflin Harcourt $27.00 / $35.00 Canada 302 pages Review by Terri Schlichenmeyer, The Bookworm

I

n pretty much every fairy tale, that’s all it takes for a Happy (or not-so-Happy) Ending: the King decrees, and it is so. And in the new book “Rosemary: The Hidden Kennedy Daughter” by Kate Clifford Larson, you’ll see how that affected the oldest girl in what many say was America’s Royal Family.

When Rose Fitzgerald Kennedy went into labor on September 13, 1918, she anticipated her third baby’s birth would be as uneventful

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as that of her first two children. Alas, the doctor was delayed in caring for Boston’s Spanish Flu victims so the nurse, unauthorized to deliver the child, held the baby in place in the birth canal for two excruciating hours.

By the time little Rosemary Kennedy was a year old, it was obvious that something was amiss. Compared to her older brothers, “Rosie” was delayed in all milestones, which her mother blamed on “gender and temperament.” Still, hoping her daughter would catch up, Rose vowed to spend more time with Rosemary.

No matter how much parental attention she had, however, Rosemary would never be a rough-and-tumble Kennedy. As younger siblings were born and quickly overtook her both physically and mentally, it became apparent that she was going to need more than the family could offer. Doctors diagnosed her as “mentally retarded”; she might also have suffered from epilepsy.

Inwardly, she struggled; outwardly, she was charming and funloving. Many thought she was just “shy.”

Desperate for a cure that would never come, Joseph and Rose Kennedy sent Rosemary to a succession of schools until a good fit was found in Great Britain in 1938, but then World War II intervened. Nineteen-year-old Rosemary was pulled from that school for her safety, and her stateside return sent her into a tailspin.

By 1941, Joseph Kennedy was searching for new methods of treatment for his daughter, and had considered lobotomy (a radi-

cal brain surgery). Family members recommended against it, but he’d been “assured” it would work. Sometime in early November 1941, without telling his wife or children, he authorized the surgery.

Stunned. Absolutely stunned. That was me, as I read this sit-still book. Yes, I was aware that Rosemary lived until relatively recently, tucked away in small-town Wisconsin, but the rest?

I had no idea….

That story, however, isn’t all that lies inside “Rosemary: The Hidden Kennedy Daughter.” Author Kate Clifford Larson also lays out plenty of history, both of the family and of the world. She reaches back to the earliest Kennedy years and, as she pulls us forward, she puts into context each phase of Rosemary’s life, plunging us into the way things were early in the last century. Then, believe it or not, in Larson’s hands, this tragic tale culminates in an oddly happy ending.

I couldn’t get enough of this astounding book and, you’ll love it, too, especially if you like a splash of scandal in your historical biography. “Rosemary: The Hidden Kennedy Daughter” is a book I can’t speak enough about.

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 www.bookwormsez.com.

CREATE a masterpiece l become a MENTOR l VOLUNTEER in the community l DANCE to the juke box l CELEBRATE the day l PRAY l drink wine - enjoy a beer l READ a book in the library l RENEW an old hobby l SWING on the patio l PLAY cards with friends l BAKE l pet visits l TOUR a museum, VISIT an orchard l get dirty-PLANT in the garden l FISH at the river l LAUGH with friends l SING to the oldies l WALK along the paths l BECOME a new friend

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We Time

By Rachel Minske

Y

ears ago, Delores Boerigter was visiting a craft show on a farm near New Ulm with a friend when an idea for a new business venture popped into her head.

The show’s unique blend of rural landscape and creativity piqued the interest of Boerigter, who wanted to create something similar on her own property. “My friend said, ‘Why don’t you?’” Boerigter said. “I thought, ‘I just might do that, and that’s how it grew.”

Soon, her very own craft show - A Touch of Country Class - was born. Since 1988, Boerigter has produced the large craft show that, over the years, has drawn thousands of people to her 25-acre Waseca hobby farm. She sells items from a variety of vendors.

The show, which happens a couple times every year – usually in the spring, fall and again around Christmas -- started small, but has since rippled into other buildings on Boerigter’s property. A former horse barn was revamped to house part of the craft show when she no longer had animals living there.

“I have eight outdoor farm buildings that are filled with crafts, antiques and food items,”

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she said.

All crafts are sold on consignment.

Items include things from dip and Bloody Mary mixes to old windows turned into home décor to paintings.

“I have a consigner who makes fish out of logs from trees,” Boerigter said, adding she’s always interested in bringing on new crafters.

It usually takes a couple months to prepare for each show, she said. She enlists the help of her “right-hand gal,” Brenda, beforehand and employs between 10 and 12 people to help work at the shows. Sometimes she advertises the event through the newspaper, but primarily she uses postcards to notify those who may be interested. At one point, Boerigter had a mailing list of about 36,000 people before her computer crashed, she said.

“It’s a lot of hard work, but I love doing it,” she said of putting on the shows, which have almost become second nature to her. “I think all my consigners are loyal to me. “ Although she’s been producing the show for nearly 30 years, the Waseca woman said she has no plans of slowing down anytime soon. “As long as I’m healthy, I have no intentions of quitting unless someone comes

around and offers me a price I can’t refuse,” she said.

The spring show is scheduled for May 19-22 and May 26-30. It is located at 41830 150th St., about four miles north of Waseca on Highway 13. Parking and admission are free.

To stay up to date with the event, find it on Facebook by searching “A Touch of Country Class.”

Rachel Minske is a multi-media journalist. When not writing, she’s usually drinking coffee and asking questions.

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23

Wellness

I’m Exercising – How Do I Keep Track of How I’m Doing?

Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success. - Pablo Picasso

By Rian Dicke-Michels

S

etting one’s exercise and weight goals is, in my opinion, the easy part. Finding the route that keeps us on track is usually the (slightly more crucial, but easily ignored) next step. Only you can hold yourself accountable. Once you’ve decided to be awesome, you then need to draw up plan on how to follow through. Much like writing a paper, you should an outline to keep you on the path to success. When you stick to your outline, the likelihood of being sidetracked is subsequently less. What is your time frame? How will you change your eating and sleeping habits? Are there special minigoals or landmarks you want to meet along the way?

I’ve recently seen an increase and refinement of personal wellness tracking ideas. I’m a journal girl, so I usually lean toward the physical reminder of carrying around a notebook and making sure to take the time to write things down. If you don’t want to use just any old notebook, my first suggestion would be the FitBook; it’s a journal (5.5-inches square) that helps you track 12 weeks of nutrition, vitamins, water intake, physical activity, reflections, and even before- and aftermeasurements.

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If you don’t like the idea of toting around a notebook, try an app. For example, Samsung phones come with a built-in app called S Health; the iPhone app is called Health. They act as a journal and personal trainer; they track personal bests, blood pressure and glucose levels; and they also offer small exercise programs. An online, unbiased review forum, Tom’s Guide, also suggests free apps like Workout Trainer, Fitstar, Fitocracy, 7-Minute Workout, Jefit, and Calorie Counter

by MyFitnessPal. In a world where many run their lives via cellular devices, these apps might give you an excuse about why you’re on your phone all the time.

Whatever your lifestyle choices may be, there are plenty of ways to stay on track while taking steps to meeting your ultimate health and wellness goals. The most important thing is that you stick to your word and remain loyal to yourself.

Not only will you see results, you will be happier, sleep better, and the sense of accomplishment alone will take you further than you thought before.

Advice from a yogi: Stay positive and do what feels good for your body.

Rian Dicke-Michels is a highly independent 24-year-old, an MSU Mankato graduate, a 200-hour certified yoga instructor, and the loving mother of a 4-year-old. 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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Where local women

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25

Wellness

SHERRI MEYERS

“I have great faith in a seed. Convince that you have a seed there, and I am prepared to expect wonders.”

- Henry David Thoreau

Planting the seeds of

change Here’s to good health Sherri Meyers is the interim general manager at Just Food Co-op in Northfield.

Sponsored by Just Food Co-op

My grandfather could raise a tomato plant into maturity with nothing more than some love and an occasional watering from a rusty can. He would tend to those plants carefully, singing to them softly in Italian as he pulled a leaf here or watered a plant there, always certain to give each plant a little love to grow on. He was not to be rushed through the ritual, much to the consternation of his grandchildren. When it was time to pick the fruit, his tomatoes were so juicy and succulent that neighborhood children would bite into them like apples and let the juice run down their chins. My grandmother would tire of canning the tomatoes and the pasta sauce she made from his bounty and eventually just gave away sacks of tomatoes to the neighbors in her quest to be rid of the chore of cooking them! There must be no better feeling that being able to plant a seed, cultivate it, care for it, watch it grow and then reap the rewards of your work. So as we enter this growing and planting season, members and cooperators, I ask you, what are you planting?

Are you planting something in your own backyard garden? Is it something you have grown before and are famous for cultivating? Or will you try something new – venturing to grow a plant variety you have not mastered? Could you be planting something in the garden of life? Are you taking a class perhaps? Learning a new skill?

Developing a talent you recently discovered? Maybe you have chosen to take on an issue or support a candidate this election cycle? Have you begun

volunteering for a cause? If you are not planting something, sowing the seeds of some type of enterprise, I would encourage you to ask yourself why not? We are all pressed for time and struggle to balance our work and home life. But if we cannot take time to plant something, then we cannot expect anything to grow and certainly cannot expect anything to be harvested.

Planting is not only about the action of putting the seeds into the soil - but all the work that leads up to that moment! Planning, research, investment in infrastructure, these are invaluable parts of the process that cannot be left out. When a seed is planted, it is not the end of the process nor is it hardly the beginning either. As a co-op, we are in the process of planting seeds for future growth. We are hiring a new general manager, we have launched co-op basics, we are ensuring the right mix of items is on our shelves to maximize sales opportunities and we are planning a path to expansion.

These steps are planting the seeds of our future prosperity. If we want to remain a viable cooperative business that can compete in the ever-changing retail landscape of the modern era, we need to plant new seeds. If we want to remain a relevant, robust organization focused on selling more good food, creating more good jobs and doing more good in the community, then we must plant the seeds of change. We cannot sit by and conduct business as usual. If we do not plant seeds, how can we expect to harvest anything later on?

Members, co-operators, what are you planting?

Fresh. Local.

Co-op.

Member or not, you’re always welcome at Just Food Co-op!

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516 Water St S, Northfield 507-650-0106 · justfood.coop

From The Kitchen

wner Jose Herrera has more than 20 years professional experience in the restaurant industry. He and his family first opened the restaurant in 2003. Their philosophy is to bring their customers the best possible quality and healthy food products.

They strive to provide customers with the perfect dining experience – authentic Mexican cuisine in a relaxed, casual atmosphere. They are currently working on a project to bring even more healthy options to their menu.

Mexican Flan (Mexican Custard) 1 c. sugar 12 oz. evaporated milk 14 oz. condensed milk 4 eggs 1 TBSP vanilla Sprinkle of cinnamon (optional) In a heavy saucepan, cook and stir over medium-heat until melted and golden (about 10 minutes) Preheat oven to 350 degrees F (175 degrees C).

In a medium saucepan over medium-low heat, melt sugar until liquefied and golden in color. Carefully pour hot syrup into a 9-inch round glass baking dish, turning the dish to evenly coat the bottom and sides. Set aside.

In a large bowl, beat eggs. Beat in condensed milk, evaporated milk and vanilla until smooth. Pour egg mixture into baking dish. Cover with aluminum foil.

Bake in preheated oven 60 minutes. Let cool completely.

To serve, carefully invert on serving plate with edges when completely cool.

Flan recipe is combination of Jose’s recipe and one from AllRecipes.com

Plaza Morena Campestre Grill

160 N.W. 26th St., Owatonna 507-413-0819 Also has locations in Albert Lea, Rochester and Faribault (Gran Plaza Mexican Grill) MAY ISSUE 2016 |

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Kari Berit

Unexpected CaregiveR Kari Berit (KariBerit.net) is a national speaker and caregiver coach. She is the author of The Unexpected Caregiver. c.2016

Staying healthy through stories When I ask my audiences to finish the following sentence, “I can’t remember the word; I must be having a ________,” they say in unison, ‘‘Senior Moment.’” I don’t know how long this will continue, but sadly today we still buy into the myth that getting old means our cognitive abilities decline. Forever.

For your parents or other loved ones you are caring for, this may well be their single greatest fear as they age. Contrary to the enduring myths, however, loss of intellect, memory and creative problem-solving doesn’t happen suddenly (or slowly, for that matter) just because we “get old.” In fact, it isn’t a necessary part of aging at all.

The brain is a miraculous, ever-changing structure. The more it’s exercised and used, the healthier and more resilient it becomes. In and of itself, aging doesn’t change this. More often than not, the mental symptoms we commonly associate with advancing age can be traced to other causes.

Physical exercise is perhaps the most important requirement to maintaining a healthy brain. Our brains are energy-hogs, requiring blood and oxygen to properly work. Lack of stimulation and use can create confusion and forgetfulness. Instead of tuning out your parents when they tell one of their familiar stories, embrace the activity for its healthy side effects.

The Power of Storytelling and Reminiscence Most of us know that our parents enjoy going back in time. What we may fail to understand is how important telling their own

stories can be for them in the present. They can sometimes get lost in their own world, cut off from family and friends, wallowing in feeling useless. When they’re fed up with, don’t understand, or feel left out of present-day society, telling their life stories in their own voice allows them to express personal meaning.

Giving them the chance to tell those stories again (or perhaps for the very first time) can help them reconnect with life — and with their children or grandchildren, the part of life with which they may most want to stay connected.

Especially in old age, our parents look to find self-worth in their pasts. Research shows that when people can create a self-narrative from their past, putting life events into a coherent and selective story, the result can be both satisfying and self-justifying. What they accomplished then can reinforce their selfworth now. Plus, the more complete the story is, the more they learn about themselves — and if we’re still listening, the more we learn about them.

Even better, using data from past memory to construct a whole story stimulates the brain in a number of related ways. The exercise of remembering enhances the ability to perform other activities. Past experiences re-enter consciousness and provide data for other mental operations. And the refreshed memories stay vivid for the next time they’re accessed.

Loss of memory and mental function are not inevitable. If you’re willing to help your parents work at it, they can actually improve both.

Along the way, you might just find your own mental prowess improving while enjoying more stimulating interactions with your loved ones.

“Enhance Your Independence” Faribault Senior Living offers independent, assisted and memory care living in a home-like environment.

Stop by and visit us today!

507-331-6510 \ Located on South Lyndale Ave. in Faribault \ faribaultseniorliving.com

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Girlfriends Guide

$ Financial Resources Brad L. Running CLU®

Financial Advisor. A unique and disciplined approach. Today, it’s natural to have questions about your retirement, even if you’ve saved and planned for it. With our proprietary Confident Retirement® approach, we’ll find answers and take the first step toward creating a road map to the future you want. We’ll talk through the four basic principles of retirement: (1) covering essential expenses, (2) assuring your lifestyle, (3) preparing for the unexpected and (4) leaving a legacy. And I’ll help you make adjustments as needed so you can retire on your terms. Ameriprise Financial Services, Inc., 1850 Austin Road, Suite 104, Owatonna, MN 55060, 507-455-4070 brad.l.running@ampf.com, ameripriseadvisors@ampf.com/brad.l.running.

Bremer Bank- Ryan Gillespie

Buying a new home should be exciting. At Bremer Bank, we’ll make sure that arranging your home financing is a positive experience. The process can be safe and simple when you work with a bank that helps you understand what you should know and takes action for you. Ryan Gillespie, experienced mortgage loan officer, can help with any mortgage need you have, whether you’re a first-time home buyer, looking to move into a different home, looking to refinance, or about to build a home. Ryan Gillespie, NMLS #503704, 507-676-2708, 730 West Bridge St, Owatonna. rlgillespie@bremer.com.

Member FDIC. Equal Housing Lender.

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.

Food & Entertainment Legacy Golf & The Grill at The Legacy 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 open-air Pavilion can accommodate up to 170. 1515 Shumway Ave, Faribault, 507-332-7177 www.legacygolf.net.

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Health & Wellness

Curves of Owatonna

Our Curves Complete program, offers women a complete weight loss solution— exercise, meal plans, and coaching—all in one location. Curves Protein Bars (Meal & Snack size) and Spot Toning classes. All Curves staff are certified by the Cleveland Clinic in Exercise, Nutrition and Behavior Coaching. Curves - 1828 S. Cedar Ave, Owatonna 507-455-4060.

Holland Family Dental

Holland Family Dental is located in the Professional Building on Hillcrest Ave. in Owatonna. We have been in Owatonna since 1996 and concentrate on dentistry for the entire family. We offer services in preventive, cosmetic and comprehensive care which includes implants and up-to-date dental technology. Please visit us at 605 Hillcrest Ave. Owatonna MN. 507-451-7250.

IN TOUCH PHYSICAL THERAPY

In Touch Physical Therapy is dedicated to providing hands on care to promote and maintain the healthy function of every client. Our doctors of physical therapy specialize in injury rehab, chronic pain, work comp injuries, car accidents, dizziness, pain management, sports training, and women’s health. We have one hour appointments.

Check us out at www.intouchpt.com. We work with all insurance companies. Your pain stops here! 123 W. Broadway St. Owatonna, MN.507451-7888.

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, 507-650-9627, threelinks.org.

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.

The Northfield Area Family YMCA

The Northfield Area Family YMCA is a non-profit organization dedicated to providing opportunities for all individuals, families, and the community to achieve their fullest potential. From summer camps, to youth sports, to preschool activities and adult wellness, we have something for everyone. Become a member of the YMCA! 1501 Honeylocust Drive, Northfield 507-6450088, www.northfieldymca.org. Scholarships are available to ensure everyone can participate.

Northfield Retirement Community

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.

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Girlfriends Guide Home & Garden ENDRES WINDOW CLEANING

Here at Endres Window Cleaning, we pride ourselves in having the best value in the Midwest.

An often dirty and time-consuming job, professional window cleaning will protect your windows, boost the curb appeal of your home and allow you more time to do the things you enjoy. Family owned and operated since 1988, we offer residential and commercial services with quality that is guaranteed to shine through. Call us at 507-932-5326 for your free estimate today.

Judy’s Floral Design

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” 507-645-0008, 300 Railway St. North, Dundas, judysfloraldesign.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 612-328-4591.

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.

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Blown Away Salon & Spa offers a variety of services that are perfect for any budget. The salon side offers hair cutting, styling, coloring, & perming. All of our staff is experienced and attends regular classes to keep our guests updated. On the spa side, we offer massage with therapists specializing in Swedish, Deep Tissue, Prenatal, & Reflexology. Our Esthetician does body waxing, makeup lessons/applications, lash extensions, facials, microderm, and chemical peels. Getting married? Check out our great bridal packages! 159 18th St. SW, Suite 4, Owatonna, MN 55060. www.blown-away-salon.com.

Shopping The Paper Petalum

The Paper Petalum in the historic Archer House (212 Division St.) 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.

Community Co-op

American Family Insurance Bart Jackson Agency

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BLOWN AWAY SALON & SPA

Transportation

Insurance

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Salons

The Community Co-op is located in beautiful and historic downtown Faribault, MN. We were organized in 1925 and have been a cornerstone of this community ever since. We specialize in fuels, lubricants, tires, and vehicle service, all for an affordable price. Women live busy lives, our staff understands how important service and convenience are. That is why we are the Company where our customers send their friends. 9 Central Ave, Faribault 507-334-2056, www.coopoilfblt. com.

507-333-3115 nbrandon@faribault.com

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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, 800-9442190, www.northfieldlines.com.

Travel CEDAR TRAVEL

We pride ourselves to be a full service travel agency serving the needs of our customers since 1989! We want to take time to know your needs and find the perfect fit for your memorable vacation, so stop in or call for a consultation! Whether it’s a honeymoon, romantic vacation, family reunion or a getaway with your girlfriends, our agents are live and here for you!

Our staff is available Monday-Friday 8:30AM-5PM and enjoy sharing stories of our favorite destinations!

111 Cedar Avenue, N. Owatonna, MN 55060, 507455-1170, www.cedartravel.net.

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Redwood Falls St. Peter Windom 11/23/15 4:12 PM 11/23/15 4:12 PM