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Spring 2021

125 Bemidji years of



hope for






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ON THE COVER Downtown Bemidji in the early years versus today. Historical photo supplied by the Beltrami County Historical Society. Current photo by Jillian Gandsey.

inBemidji’s mission is to be Bemidji’s and the surrounding area’s local

lifestyle magazine. We strive to enhance the quality of life for the people of the Bemidji area by informing them about all of the amazing people who live in our community. Our concentration is on everything local: fashion, food, health, and most importantly, unique individuals and stories. We strive to maintain a high level of integrity as an inspiring, local media presence for our readers and provide advertisers with a high-quality, effective marketing medium.

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inside Spring 2021


Features 09 The ‘Spring Disease’

Spring fever is sure to hit us this year after a winter of being extra cooped up in the house. Here’s how to manage it.


Bemidji’s Quasquicentennial


Sustainable spring cleaning


As the city of Bemidji celebrates its 125th year of existence, learn about its earliest buildings. Hannah LaVigne shares tips on how to keep sustainability in mind when doing your annual spring clean.

Heart health

22 In this issue

06 26 30

DIY: Tie-dye variations Larisa Cooks: One-pot wonders Spot the difference

Janet Jensen shares the story of her heart attack and urges other women to know the signs.




e s r e rev &


tie-dye by Hannah LaVigne in Bemidji staff writer & photos by Jillian Gandsey When the universe throws a hard year at you (or when in doubt at any point, really) do some crafts. And to be more specific, do some tie-dyeing. Spring is right around the corner and with it comes new beginnings, so why not add some new clothing items with fun colors and patterns to your wardrobe? Tie-dye has been around for awhile — from folks in the ‘60s and ‘70s looking groovy to all the kids looking really cool coming home from summer camp. Either regular tie-dye or reverse tie-dye, where you use bleach, it is a craft that is simple and fun for all ages.

6| inBemidji Spring 2021


White or light clothing Dye Squirt bottles Scissors Rubber bands Latex gloves Plastic bags or buckets

A craft that is simplse! and fun for all age

Black or dark clothing Bleach Squirt bottles Scissors Rubber bands Latex gloves Plastic bags or buckets

inBemidji Spring 2021 | 7



Make sure that your item of clothing is washed before starting the dye process. Lay out a plastic cover on the ground or table to make sure you don’t stain anything. Figure out what type of design you want to do on your item of clothing like spiral, accordion or random.


Use the rubber bands to tightly secure your design on your clothing. Mix dye or bleach in squirt bottles and begin adding dye/bleach to rubber banded areas. Make sure each section is saturated with the dye or bleach.


Once fully saturated, place into a bag or bucket to sit for about two hours. Then cut the rubber bands off the shirt and rinse all the dye out using cold water, until you don’t see any more dye coming out of the water. (Make sure to wear gloves even when rinsing out the dye or you’ll end up with colorful hands for a few days)


After rinsing, put it in the washing machine and wash it with cold water and a very small amount of laundry detergent and let it air dry after the wash. Enjoy your tie-dye!

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r e v e F

kicking in? by Bria Barton in Bemidji staff writer

Learn all about the ‘Spring Disease’ and how to manage it Believe it or not, spring is in the air. The days are becoming longer, and warmer weather is nearly upon us — of course, it doesn’t quite feel that way with snow and ice continuing their reign of terror. But, with this exciting changing of the seasons comes a contagious disease (no, it’s not COVID-19 this time) that affects many of us: Spring Fever. It’s that feeling of sheer exuberance — of restlessness. It’s as if we’ve been freed from the confines of winter and all of our pent up energy is ready to be spent. In fact, people with this “affliction” often report sleeping better, eating lighter, smiling more and finding great pleasure in cleaning and home improvement projects. However, that wasn’t the case a few centuries ago. Spring Fever, also known as “Spring Disease,” was an illness in the 18th century that usually cropped up during springtime and caused a wide range of maladies for its sufferers, such as joint swelling, loose teeth, hemorrhaging of the scalp and gums, and poor wound healing. The disease, also known as scurvy, was caused by a vitamin C deficiency in people’s wintertime diets. With little fresh produce available in the winter, especially in

most urban areas, people depleted the vitamin C stored in their bodies. So, by the time spring made an appearance, so did the Spring Disease, which resulted in thousands of deaths prior to the discovery of adequate treatment. The adage, “An apple a day keeps the doctor away,” is even said to be possible preventative care for the disease, as apples are a source of vitamin C and can be stored throughout winter. Nowadays, however, modern Spring Fever is hardly a medical diagnosis, and there isn’t a definitive way to remedy it. For the most part, people don’t want to cure it because it actually makes them feel better — and science backs it up. Research has found a correlation between the changes of the seasons and our moods. As the days get longer in spring, melatonin starts to decrease in our bodies and we become more energized. It is also well documented that people afflicted with seasonal affective disorder begin to feel better in the spring. So, rather than try to stave off Spring Fever, here are a few ways to work with it in order to make the most of our spring days. inBemidji Spring 2021 | 9

You may end up feeling a bit surprised at how refreshing and therapeutic a simple walk can be, both physically and mentally, after the toll of wintertime. Take a walk

Spring is nature’s way of saying it’s time to throw off the blankets, hop off the couch and get outside to play. After all, who can resist watching nature come alive again firsthand? From the fragrant smell of flowers blooming to the sound of baby birds chirping, there’s an abundance of opportunity to reawaken your senses to the outdoors on a springtime walk. Stretch those cramped winter legs by strolling around your neighborhood to see how it’s changed with the seasons, or by taking some time to explore Bemidji’s downtown area and do a little shopping. But if Spring Fever has you feeling particularly antsy, a hike around the trails of Lake Bemidji State Park or Itasca State Park may satiate that desire to explore. You may end up feeling a bit surprised at how refreshing and therapeutic a simple walk can be, both physically and mentally, after the toll of wintertime.

Plan a trip

Springtime is a little like seasonal limbo in the north: It’s warm enough to start shedding those winter layers, but warm weather activities, like hitting the lake, are out of the question. As a result, a particular type of Spring Fever can be triggered that includes feelings of anticipation and, perhaps, a little bit of sadness. (If only you had a time machine to jump forward three months to summer!) But one of the best solutions to this issue is to create something to look forward to — like a trip. Changing one’s day-to-day scenery helps boost your mood and having new activities to do can boost energy. While spring breaks are typically geared toward college students, why not plan a getaway this season? It doesn’t have to be anything extravagant, and if you’re short on time, a weekend getaway can get the job done and allow you to return home with a fresh perspective.

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Invest in a planner

With a case of Spring Fever, it’s easy to lose track of time. If the sun’s out, our minds may wander a bit more than usual, and work and chores may fall by the wayside — as these are the last things any of us want to do. However, perhaps this issue can be remedied with the help of a planner that fits one’s lifestyle. Writing and organizing your plans and goals — whether they be for the day, week or month — gives you a better chance of accomplishing them because they seem more tangible on paper.

If you need to plan your days down to the hour, a daily planner with an hourly layout is probably the right choice for you. Or, if you prefer a bird’s eye view of your week, a weekly planner is helpful because you can see the entire week in front of you without having to flip back and forth between pages. But if you’re not a list-maker, and you just want to keep track of birthdays, appointments and major events, a monthly planner is great for those who prefer simplicity.

Visit your local farmers market In the north, springtime is often the reintroduction of fresh fruit and vegetables to our taste buds. But the best way to get these delicious delights on our tables is by visiting the local farmers market, where everything is fresh and reflects the truest flavors of the season. Produce is brought straight from the field or garden, which means no long-distance shipping, no gassing to simulate the ripening process and no sitting for weeks in storage. So, if your case of Spring Fever is urging you to make a ratatouille, then head over

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to your farmers market because the local tomatoes there are sure to be some of the best in providing your dish with the most vibrant flavor. However, investing in a Community Supported Agriculture (CSA) box is a great alternative to the farmers market. It is essentially a subscription to a local farm that provides various seasonal fruits and vegetables to you each week or so. Adopting the habit of sourcing your food locally allows one to not only be healthier, but reconnect with the cycles of nature in your region.

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Wake up an hour early

Beautiful warm weather in springtime can make anyone want to skip work or school. And while it’s OK to indulge occasionally, too much of a good thing can result in self-sabotaging habits. But if your Spring Fever is making it hard to resist that urge, it might prove helpful to wake up an hour earlier to get some things done before temptation strikes. This will get you ahead of the game and free up some time in your day for extra personal time. So what’s the best way to get up early without dragging yourself out of bed? According to Healthline, you should first get on a sleep schedule, which means going to bed and waking up at the same time every day. Be sure to figure out how much sleep you need per night so you wake up feeling refreshed. Second, you should improve your bedtime routine by cutting out caffeine in the latter half of the day and reducing your use of devices that emit blue light before bed. And last, you should avoid hitting snooze on your wake-up alarm because it can cause sleep fragmentation, which research has found can increase daytime sleepiness and grogginess. To resist the urge to press snooze, try moving your alarm away from your bed so you have to get up to turn it off.

Take cold showers

Spring Fever often incites in us an openness to try new things, whether it be making adjustments to our daily routines or adopting ways to better ourselves after shrugging off the wintertime blues. One such act, showering in cold water, may seem counterintuitive after months of living in frigid conditions, but it’s something to stay open minded about because it can potentially help improve our minds and our bodies. According to Healthline, the benefits of taking cold showers are abundant: improved immunity and circulation, stress relief, itchy skin relief, better mood, and relief of muscle soreness, among others. These showers can also help you wake up in the morning, as well as potentially boost weight loss and encourage glowing hair and skin. So, why not switch up your shower routine a bit this spring and see if cold showers could benefit you?

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Do some home improvement

There’s something about warmer weather that makes many folks itch for some form of home improvement. While some go the spring cleaning route, others plan both indoor and outdoor projects around the house. If you fall into either of those categories, it’s always best to make a game plan for yourself before beginning, because sometimes the task at hand can be more than you bargained for. Create a list of supplies that you’ll need, and then head to the hardware store. Be sure to price things out — and don’t be afraid to ask an employee for advice. This will allow you to avoid getting overwhelmed all at once, especially if you’re new to the home improvement scene. After visiting the hardware store, you can continue planning your project with more finality now that you have a better understanding of its price. Also, be sure to build a realistic timeline to keep yourself on track and to prevent half-finished projects.

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Natural remedies for spring allergies, according to Healthline and Sedera Spring means most everything is in bloom, which can usher in some unpleasant health situations, such as seasonal allergies. Along with taking over the counter medication recommended by your doctor, here are some natural remedies that might just alleviate your sniffles. ► Eat some local honey. Although the jury is still out on this one, some say that eating honey produced by bees in your region may help relieve allergies. The bees transfer pollen from flower blossoms to honey, so if you eat a little honey every day you may gradually become inoculated against the irritating effects of pollen. ► Use eucalyptus oil. The aroma of eucalyptus oil can supercharge steam inhalation, helping to open your sinuses and nasal passages. Try adding a few drops of eucalyptus oil to a bowl of steaming water, or to the floor of the shower before you step in. ► Cleanse your nose. Pollen adhere to our mucus membranes, so try cleansing your nasal passages with a neti pot or sinus irrigator. ► Try acupuncture. When allergies are treated with acupuncture, underlying imbalances within the body are addressed. A treatment plan is developed to relieve the acute symptoms of allergies while also treating the root problems that are contributing to the body’s reaction to allergens. ► Take a shot of apple cider vinegar. Apple cider vinegar is purported to boost the immune system, help break up mucus, and support lymphatic drainage. Experts recommend mixing one to two tablespoons of apple cider vinegar with a glass of water and lemon juice three times a day to relieve allergy symptoms. ► Take probiotics. Allergies are the result of an imbalance in the immune system that causes the body to react too strongly to stimuli. Many studies link the presence of beneficial bacteria in the gut with reduced incidence of allergies. n

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i j d i Bem years of

As the city celebrates its quasquicentennial, learn about some of its earliest establishments by Sue Bruns special to in Bemidji photos courtesy of the Beltrami County Historical Society

h anniversary Quasquicentennial / noun / quas·​qui·​centennial / a 125t From the corner of what is now Beltrami Avenue and Second Street in downtown Bemidji, a visitor would find few shadows of what the land, river and lake looked like before the village of Bemidji was incorporated in May 1896. Once the Carson brothers’ trading post near the inlet of the Mississippi River was established and the community had its first post office (in 1894), a modern frontier city began to emerge.

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Before long lumbermen, railroad men and early settlers were cutting down trees, clearing land, putting up buildings and starting businesses. They named the city for a shortened version of the Ojibwe name for the lake on which it was built: Bemidjigamaag, meaning “river flowing through,” as the Mississippi coursed through the lake. Only a few of the earliest buildings from that early village still stand today.


Which is which? Before we dive into the history of Bemidji’s earliest buildings, can you match which building is which? Hint: one of them is multifunctional. The answers are on Page 19.




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The Markham Hotel In 1898, Walter Markham came to Bemidji to manage a hotel his father Joseph had built in the village. The Markham Hotel stood at the intersection of two dirt streets, now Beltrami Avenue and Second Street. The Markham was the classiest, longest lasting and most iconic of the old downtown hotels. Many current residents still remember attending meetings and banquets at the Markham and talk of famous guests who stayed or dined there over the years from Eleanor Roosevelt to Joe Louis to the Harlem Globetrotters. For many years its classic lobby served Greyhound bus travelers as well. The Markham closed in December 1983, and in the spring of 1984, the building was demolished. Today a newer building on that northeast corner of Beltrami and Second Street is home to KrausAnderson Construction, Edward Jones, Icon Architectural Group and the Paul Bunyan Sub Shop.




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Union Station Today few people remember the Union Station as a depot. Some recollect catching a train ride from the Union Station to Cass Lake when they were young, but for most Bemidjians in 2021, the building is better remembered for the restaurant of the same name that thrived there after the depot closed. The Union Station was built to serve two railways: the Soo Line and the Minnesota & International (M&I). There had been discussion that the depot might serve the Great Northern as well, but James J. Hill decided to build his own depot just to the west of the Union Station a year after that depot was built. Construction of the brick Union Station depot began in May 1911, and the station opened in late July that year. The Union Station appears in many early photos of Bemidji, particularly in parade scenes on Beltrami Avenue. When the Depot closed, it sat empty until Al and Sue Snider started the Union Station Restaurant there in 1976. It was a popular place to dine and hold events and celebrations for special occasions. The Sniders operated the restaurant until 1995. A few other restaurants occupied the building for short stays, each taking more of its original class and charm away. The building has been deserted for the past several years.

Morell’s Trading Post Just a block to the east of the Markham, another early Bemidji icon stood for several decades: the Lake Shore Hotel originally stood at the intersection of Second Street and Bemidji Avenue. The location eventually became Morell’s Trading Post, a colorful, busy tourist stop for visitors. The tall fiberglass statue of a Native American was added in the 1960s, possibly to rival the concrete lumberman and his ox on the lakeshore. The statue is one of a variety of “colossals” known as “Muffler Men.” Created from molds in the 1960s and ‘70s by the International Fiberglass company, the 18-25 foot-tall made-to-order statues were popular attention-getters all across the country. The company offered variations like cowboys or lumberjacks, which they called “Bunyans,” and offered custom paint jobs and props to suit the business. On display outside Morell’s was also a taxidermied timber wolf nicknamed Lobo, the killer wolf. When Morell’s moved from Second Street to its current location on Bemidji Avenue and Third Street in 1987, the Muffler Man and Lobo were relocated too. The building on Second Street was eventually torn down.

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The Bemidji Armory After a lengthy process to procure an armory in Bemidji with funding from the government, the original Bemidji Armory was built in 1921 on the southwest shore of Lake Bemidji, on Bemidji Avenue and Second Street. It was home to the National Guard, but also served as a community event center, sports venue, concert and dance hall, and roller skating rink. In May 1946, 500 people packed the armory for a professional wrestling event and watched former Bemidji High School athlete and twice heavyweight wrestling champion of the world, Bronco Nagurski, pin his opponent, Rudy Strongberg. The armory hosted dances with music by the Jolly Four, the Merrymakers, Bowing’s Orchestra and concerts by Benson Obermyer, Podipto and dozens of other musical groups from near and far. The first Firemen’s Ball at the armory, held in January


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1947, featured smooth dance music; and the first Policemen’s Ball since pre-war (World War II) days was held there in April 1948. The Bemidji High School Junior-Senior prom was held in the armory in 1948, complete with decorations that took attendees to King Arthur’s court. A new armory was built on the north end of town (23rd and Ash Street) and opened May 1, 1977. When the U.S. Highway 2 and 71 bypass was created, a bill passed by the legislature provided that the state would continue to maintain the original highways’ routes through Bemidji (now Paul Bunyan Drive) on the condition that the city purchase the old armory — deemed a “traffic bottleneck” — and tear it down. It was razed in May 1977. The old armory appears in many scenes of Bemidji’s lakefront activities from winter carnivals to canoe derbies and summertime rides at Paul Bunyan Playland and the Paul Bunyan Amusement Park.

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St. Anthony’s Hospital The first hospital services in Bemidji were provided by the Benedictine Sisters who rented space in the Nangle Building on Third Street where they could serve as many as 24 patients. They sold Lumberjack Tickets (insurance) for $1 per year. Eventually land was purchased on Lake Bemidji at Eighth Street and Dewey Avenue, and St. Anthony’s Hospital was built in 1899. Second and third wings were added to the structure in 1900 and 1910 respectively. The three-story structure had 75 beds, but during the 1918-19 flu epidemic, it surpassed capacity, caring for as many as 104 patients. The hospital closed in 1922 but was bought by a Lutheran organization and reopened. An electrical fire in 1929 resulted in complete destruction of the building. In 1930, the new three-story “fireproof” brick Lutheran Hospital was built on the site. Additions were made in 1938 and 1960. From 1960 to 1979, the hospital operated as Bemidji Hospital. A new Bemidji Hospital was built on Anne Street and established the footprint that has evolved and eventually become part of what is now the Sanford Health campus.

City Hall, Opera House, Fire House Bemidji’s City Hall/Opera House was built on the corner of Fourth Street and Minnesota Avenue in 1899, when the population of Bemidji was just over 200. This impressive multifunctional building housed City Hall and the Bemidji Fire Department and served as a venue for dances, gatherings, celebrations and large meetings. Before the armory was built, Bemidji’s naval militia used the City Hall for drills. The City Hall was such a significant and identifiable building that ads for businesses and houses for sale in the neighborhood often listed their locations in relation to City Hall, i.e., “on City Hall block” or “one block west of City Hall.” Early pictures of the City Hall/Opera House often feature the building as a background or location of major events like the sending off to World War I of dozens of draftees or the funeral of Shaynowishkung. Today the site of the former City Hall is the parking lot adjacent to the current City Hall. n MATCHING ANSWERS: 1. City Hall, but also the Fire House and Opera House. 2. Armory. 3. Markham Hotel. 4. Union Station. 5. St. Anthony’s Hospital.


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by Hannah LaVigne in Bemidji staff writer

when you



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‘Tis the season. After a long 2020 of being stuck inside, it’s finally that time of year when we need to do a little spring cleaning around the house. Our last spin around the sun was the year of online shopping. We were stuck indoors not really knowing what to do with ourselves and so many of us invested in new hobbies or activities. We bought chess sets, puzzles, kids’ science kits, board games, clothes, fitness equipment, baking supplies, office and art supplies and even inflatable pools. Things have definitely added up in our closets and it’s that time of the year when many of us need to declutter. Each year thousands upon thousands of household items, clothes, shoes, furniture and many other products are thrown away and added to the already overflowing landfills. Spring cleaning is satisfying for most people but not always for the planet. Nowadays there are plenty of eco-friendly ways to clean your house without committing environmental sins. Here are some ways that can help change up the way you spring clean this year.

GOING GREEN WHEN YOU CLEAN When it comes to spring cleaning one of the common chores includes washing and scrubbing things around the house. But to do so, people have to use so many different types of cleaning products and almost all of those products come in a plastic bottle. After time those plastic bottles, paper towels, sponges and mops start to add up, in the landfills and in our pocketbooks. Here is a list of ways to help reduce waste when you are scrubbing down the house: ► Switch to rags or towels (old cut up shirts/sheets work great too!) ► White vinegar is great for cutting down grease and cleaning showers and sinks. ► Reuse old cleaning supplies like spray bottles. ► Lemon juice (or lemon essential oil) and water in a bowl on high heat is a great way to clean your microwave. ► Baking soda and vinegar are great for caked on food in microwaves and refrigerators. ► Try switching to bamboo paper towels instead. They are sustainable and very biodegradable. ► Switch to wool dryer balls and put a few drops of your favorite essential oil on it to replace dryer sheets. ► Consider switching to bar soap instead of buying more liquid soap. ► Instead of buying air fresheners, open your windows for fresh air. With winter almost behind us, it’s time to embrace the season of rejuvenation and go more green. Just by making a few small tweaks to your spring cleaning goes a long way in helping keep the planet a little cleaner and a better place to live.

REDUCE, REUSE AND MAKE MONEY Making money off items you no longer need or want is also another great perk to being a little more environmentally friendly this spring. These days there are millions of websites and apps for just about anything, which means there are a plethora of apps and websites for selling new and used items. One of the newest trends these days is wearing vintage clothes. So all those old vintage college sweatshirts, T-shirts and sweatpants you or your parents plan on getting rid of, there is definitely a growing market willing to pay to take those off your hands. By selling your items you no longer want, you are not just making money but also reducing the amount of stuff going into the garbage and sending it off to be reused. It’s a win-win situation for you and the environment. Some of the shops you can donate to in the Bemidji area allow you to also make a small commission on your items if you ask them about it, but here some of the websites or apps that you can sell your items on: ► Facebook Marketplace ► Poshmark ► Mercari ► Etsy ► Depop ► eBay

ECO-FRIENDLY WAYS TO GET RID OF YOUR CLOTHES OR OTHER UNWANTED ITEMS There has always been this huge misconception around buying things secondhand such as it’s gross or it’s all just junk but, really, buying and selling secondhand goods is pretty awesome. Instead of just throwing away all of the clothes that you don’t wear anymore, or getting rid of the throw pillows and blankets you don’t want or use, try and remember that one person’s trash is another person’s treasure. There are multiple places in Bemidji and surrounding areas that will take donated items. Some places include: ► Village of Hope — they take things like new or used pillows or blankets, old board games, new or used DVDs and coloring books. ► Northwoods Battered Women’s Shelter — you can donate new or used makeup, skincare, clothes or femininan products. ► Goodwill — they take in almost all items from clothes, blankets, shoes, to kitchen utensils, pots and pans, furniture, toys and pictures. ► Twice But Nice — takes in clothes and other miscellaneous house items. ► The Hanger — accepts clothes and shoes. ► Thrifty Kids — takes in kids’ clothes, toys and baby items. ► Up Thrift — accepts clothes, shoes, accessories, movies and other small items.

inBemidji Spring 2021 | 21

HOPE hearatlth he


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Janet Jensen learned the importance of keeping a healthy heart the hard way. She’s hoping other women don’t have to.

‘Why can’t I breathe?’

Janet is a medical lab technologist at Sanford Health in Bemidji. She and Sanford Health medical laboratory scientist Tammy Krzoska have worked together virtually every day for years.   “We’re both older, mature, our kids are raised, we have grandkids,” Tammy said. “We have a lot in common.” They’re so close, they know when something is wrong with the other. It was midnight. Tammy was packing up to leave for the night. As she went into the break room, she noticed Janet was “slumped over the table.” “I asked her if she was okay, and she said she couldn’t breathe,” Tammy said. After working together for five years, Tammy knew Janet had asthma. However, this was different. “My chest felt so tight, I couldn’t even get a breath from my inhaler,” Janet said. When asked if she was fearful that moment, Janet laughed and said, “I was more mad at my body. Why won’t you work? Why can’t I breathe? I guess I’m stubborn.” 22| inBemidji Spring 2021

“Women often don’t experience typical symptoms.”

Gregory Schuchard, M.D

Atypical symptoms Gregory Schuchard, M.D., is an interventional cardiologist and said a tightness in the chest is a tell-tale sign of a heart attack. However, he does say that women often have different symptoms of a heart attack than men. “It’s a big problem that’s been identified,” Dr. Schuchard said. “Women often don’t experience typical symptoms. They may experience symptoms with activity such as shortness of breath or decreased exercise tolerance without distinct chest discomfort or some nonactivity related symptoms, such as arm or jaw pain.” “We’re prone to that so we don’t notice it,” Janet added.

Thankful for friendship

Janet Jensen, left, and Tammy Krzoska have worked together for years, caring for patients. Their friendship was lifesaving when Janet unexpectedly started having symptoms of a heart attack at work.


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Luckily, the wing where Janet and Tammy work is only 50 feet away from the emergency room. Tammy ran to the ER and got Janet the help she was in desperate need of. While Janet was being helped, Tammy didn’t leave her side. “Tammy stayed with me for three hours,” Janet recalled. If she wasn’t thankful for Tammy before, she is now. Janet said if Tammy hadn’t been there, she’s not sure if she’d be alive. “I am so, so grateful for Tammy,” Janet said. “Not only me, but when my girls talk about it, they almost go into tears. They want to meet and thank Tammy very badly.” “If she would’ve walked outside and collapsed, she wouldn’t have made it,” Tammy said. “If she tried to drive home, she wouldn’t have made it.”

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“Always go in for your yearly check-ups. Monitor your blood pressure. Be at peace, and don’t stress out about everything. Stress is the big killer.

We just need to learn to let it go.” go. Janet Jensen

A plea of awareness

Janet realizes how close of a call she had. If there’s anything she wants, it’s for other women to realize this could happen to them. “Always go in for your yearly checkups,” Janet said. “Monitor your blood pressure. Be at peace, and don’t stress out about everything. Stress is the big killer. We just need to learn to let it go. “Don’t let yourself get overweight in the first place. Stay active.” Janet says she’s feeling “really good.” She says her medication is helping. She’s bought a bicycle chair, is more active and following a healthier diet.

Preventative steps

Anyone can be affected by heart disease, like Janet. Heart disease

continues to be the No. 1 cause of death in Americans, even though it is 80 percent preventable. A heart and vascular screening is one way to be more proactive about one’s health and aware of factors that could put oneself at-risk of heart or vascular complications. Heart and vascular screenings with Sanford Health include a CT calcium score, EKG, cholesterol (non-fasting), blood pressure, body mass index (BMI), Framingham Score and heart calcium scoring. Together these assessments help identify factors, such as plaque build up in the arteries, unusual heartbeats or rhythms, cholesterol levels and other physical attributes, that can indicate whether a person has a heart/vascular condition, such as heart disease or

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Coronary Artery Disease (CAD), and a person’s risk of a heart attack or stroke. The screenings are recommended for those 35 or older. Type 1 diabetics should be screened at 30 or older and for women who are postmenopausal. Other major risk factors for CAD are: abnormally high blood cholesterol levels, family history of heart disease, diabetes, high blood pressure, cigarette smoking, being overweight or obese and being physically inactive. Recommended once every 10 years, the evaluation is $35. If a heart calcium scoring (CT) is recommended for further assessment, it will be an additional $50. Anyone can make an appointment for a heart and vascular screening with the Sanford Bemidji Heart & Vascular Center by calling (218) 333-5384. n

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photos by Jillian Gandsey in Bemidji We’ve all been there — in search of a homemade meal to cook but lacking the desire to dirty half the pots and pans in the kitchen. With these one-pot wonder recipes, you can do just that. You still get a warm dinner, hot off the stove, but without too much hassle. They’re perfect for a weeknight meal and sure to please everyone at the dinner table. Enjoy!

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s r e d n o w



16 ounces ground Italian sausage 1/2 cup pepperoni 1 jar marinara sauce 3 cups water 16-ounce box rigatoni pasta 2 cups shredded mozzarella cheese Garlic salt and pepper, to taste


In a large dutch oven pot, brown your ground Italian sausage. Drain excess fat. Slice about half of your pepperoni into strips and stir into Italian sausage and cook for a minute or so. Add your jar of marinara sauce and garlic salt and pepper, to taste. Add water and the box of rigatoni and bring it all to boil. Once boiling, cover your pot and reduce the heat to a simmer until pasta is cooked through and tender, about 15 minutes. Remove your pot from the heat, top with mozzarella and remaining pepperoni. Place into the oven to broil on high until the cheese is melted and golden brown.



2 cups cooked, diced chicken 1 to 2 green onions (more or less to your taste) 1/2 cup low-sodium soy sauce 1 cup water 2 cloves garlic 1/4 cup brown sugar 2 tablespoons cornstarch 2 tablespoons rice vinegar 2 bricks of ramen noodles (don't use seasoning packets) Sesame seeds (optional)


Using a deep dish pot, place your ramen noodles, cooked chicken, green onions inside. Add soy sauce, water, cornstarch, brown sugar, rice vinegar and garlic, then cover and cook on the stove on medium high for about 10 minutes until the noodles are tender and the sauce thickens. Serve hot and garnish with green onions and sesame seeds.

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2 tablespoons olive oil 1 pound beef stew meat 1 teaspoon onion powder 1 teaspoon garlic powder Salt and pepper, to taste 1 10.5-ounce can French onion soup 3 cups beef broth 12 ounces egg noodles 1/2 cup sour cream 1/4 cup parmesan cheese 1 cup French fried onions (optional)


Heat the olive oil in a large pot over medium high heat. Add the beef and season with the onion powder, garlic powder, salt and pepper. Cook for 3 to 5 minutes until beef is seared on all sides. Add French onion soup and beef broth to the pot and bring to a simmer. Simmer on low for 10 minutes, then add the egg noodles and simmer for 10 more minutes, stirring occasionally until the noodles are tender. Make sure to push the noodles under the broth as they cook so they cook evenly. Remove the pan from the heat. Stir in the sour cream and parmesan cheese. Sprinkle with French fried onions, if desired.

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1 tablespoon olive oil 1 pound chicken breast, diced Salt and pepper, to taste 1/2 cup onion, diced 2 cloves garlic, minced 1 teaspoon Italian seasoning 1 tablespoon fresh parsley 14 1/2 ounces diced tomatoes, drained 3 cups chicken broth, plus 1/2 cup extra, if needed 1 cup heavy cream 12 ounces penne pasta 2/3 cup mozzarella cheese 1/2 cup parmesan, divided


Season chicken with salt and pepper. Heat olive oil over medium heat and cook chicken until no pink remains. Set aside. Add onion and garlic to the pan. Cook until the onion is tender, about 3 minutes. Add seasoning, parsley, 3 cups broth, tomatoes and cream and bring to a boil. Add pasta. Let simmer for about 15 minutes or until tender and thickened. If you need, add 1/2 cup broth until pasta is cooked. Mix in 1/4 cup parmesan cheese. Add the chicken back to the skillet, top with mozzarella cheese and remaining 1/4 cup parmesan, then broil 2 to 3 minutes or until cheese is melted and golden.


• If you really want to make things quick and easy, you could also buy pre-cooked meat. You could also meal prep some proteins at the beginning of the week to pop into any of these meals. • For the creamy French onion recipe, venison could also be swapped out for the beef.

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