River Valley Woman September 2020

Joint Replacement Surgery

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Q: Our family needs a bigger home and we want to use the equity in our current home for the down payment. This seems like a difficult process and how can we do this without moving twice?

A: That’s a great question and it comes up a lot. There are a couple of different options depending on how you would like to move forward, but don’t worry, both are very easy and I make it as stress free as possible.

The first option would be to sell your current home and purchase your new home on the same day. We do this often and coordinate with your real estate agent to make sure everything goes smoothly and according to plan. Typically you will sell your current home and buy your new home in a matter of hours. We take care of scheduling, timing, and money transfers so you can focus on your new home. The second option is to purchase your new home first while still owning your current home. This can give you the time to move into the new home at your own pace, allow you to make necessary changes to your current home for the upcoming sale, or even upgrade your new home before you move in. This also allows you a stronger negotiating position for purchasing your new home. For the loan we do a minimal down payment, as low as 3%. Once your current home sells we apply the proceeds from the sale to your current loan and recalculate your payments based on the new balance. You could think of it as a delayed down payment. This process is very simple and is not a refinance of your loan.

Thinking about purchasing a home? 143495

Q: I already own a home but I want to take advantage of the historically low rates I have been hearing about. How do I refinance and what do I need to know?

A: Refinancing has been extremely popular lately due to the rate market being very favorable. The process itself is very simple. We can have a 15 minute conversation over the phone to set up your file and fill out all of the required documents. At this point I would provide you with a complete breakdown of your options, what your savings would be, and what costs are applicable to your particular loan. After that we submit the file to underwriting and complete their requirements which generally can be completed in 21 days or less! You may not even need an appraisal for a refinance depending on the last time your property was appraised. It’s a very quick and simple process.

Nicole Bangasser is a Senior Loan Originator and Vice President of Marketing and Community Involvement for PrimeSource Funding. Her office is located at 1751 N Victory Drive Suite 500 in Mankato MN. Nicole enjoys helping people reach their homeownership goals through new purchase and refinance loans.

BY EILEEN MADSEN Editor

that you were either a country mouse or a city mouse. Those who lived on farms worked year around to bring food and other products to the world. Townies and city slickers went to the stores and restaurants and didn’t give much thought to where it all came from or how it was produced.

Today, we can’t afford to be willfully ignorant of the challenges that farmers face, the farmto-fork process, what those labels mean, or to shrug off science. Turning a blind eye to who, how and what keeps the world fed and clothed may lead us to make bad decisions. Much like those three visually- challenged mice who decided to run after the farmer’s wife. And we all know how that tale ended. Or rather, tails ended.

With that said, I am not sure I have ever seen such a sight in my life as the new and exciting groundswell movement to change the way we look at agriculture and its products. But no matter where on the rodent geographical scale we fall, we can all be involved. From small, sustainable farms, rooftop gardens, and backyard vegetable patches, or simply choosing to patronize local food coops, or hit those farmers’ markets, everyone can get in on the action.

Our cover feature, Becky Harhaj, of Rebel Rooster Farm, is certainly no mouse, but she was a city girl with country aspirations. She and her husband, self-proclaimed rebels, knew that uprooting their lives to live rural was the right thing to do. Falling in love with 33 acres near Good Thunder, it didn’t take long before they added beef cattle, hens, a goat, and

the namesake to their business—a big rooster named Rebel. The farm is not just squeaking by, it’s a thriving operation of eclectic products and one happy family.

Grow where you’re planted, they say. So Peace Corps volunteer Kelsey Bigbee took that literally when she found herself teaching Nepal farmers how to take advantage of their moringa trees and the nutritional powder that comes from them. Bringing the powder back to the U.S. helps not only the Nepali people and their agfocused projects, but a portion of the proceeds go back to the Peace Corps. What comes around goes around… and around.

Speaking of crops did you know I am quite the tomato? Tomato grower, that is. How we wait all winter to plant Better Boys and Early Girls. Aptly named, as I do think of them as my children who I continually check on throughout the day to see what they are up to. I admonish them from May to September: “Be careful not to break your vines! Quit dropping into the dirt! Are you getting chewed on by bugs?” The kids pair well with bacon (thank you hog farmers, from the bottom of my heart) lettuce (thank you leafy greens growers) and homemade bread (thanks to those who make magic with grains). I am lucky to have bungled into a great spot to grow these juicy fruits in an area by our house where pine needles fall. As I hear tell, they like acidic soil and it appears to be true given the abundance of my harvest. Plus it makes me sound farmeresque when I say “acidic soil.”

Some women bring up crops and animals— some raise awareness. That is where Karin Schaefer, the first female executive director in the century-old history of the Minnesota Farm Bureau Federation, comes in. This advocate organization serves the entire state of Minnesota with the goal of shaping government agricultural policy. Schaefer is excited to bring a farmfresh perspective to help influence the next 100 years. There is a field of opportunity to learn about women who work in, and for, agriculture in this annual-themed issue. And the more we know, the more we grow.

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With a Rebel Yell...

By RUTH KLOSSNER

PHOTOS BY ALICE HQ PHOTOGRAPHY

ive years ago, Becky and Michael Harhaj were looking for a cabin, water, and woods. They got the water and the woods, but the cabin? Well, that turned out to be a small farm.

Both Becky and Mike grew up in the Twin Cities but were looking for something more.

“My husband and I didn’t want our kids to grow up the same way as we did. We wanted space, animals, and a chance for them to know where their food comes from. We wanted to raise our kids, raise animals, and get away from city life,” Becky explained. “We were going against the norm and being rebels by uprooting our lives to move to someplace more sustainable. But, it was not hard to walk away—we were giving our kids the best life we could.” Becky and Mike wanted woods, water, an outbuilding or two, and a house that didn’t need a lot of work. They searched a wide area, but found what they wanted online. Upon seeing it, the family almost immediately fell in love with a 33-acre farm on the Big Cobb River, near Good Thunder, about 15 miles south of Mankato.

“We found a place that fit all our needs,” Becky said. “We thought, ‘Why have two of everything. Why not have one lawn, one mortgage?’”

It didn’t take long to fall for the site, as Becky explained. “We were here maybe a half hour. We walked out toward the woods and my husband said, ‘I’m in love.’ He’s not usually one to say things like that. We made an offer the next day and we

didn’t sleep until it was accepted.”

The couple’s two sons— Bane, now 13, and Marek, 10— took to the farm “pretty much the second we pulled up,” according to Becky. “The kids transitioned fairly easily after having lived in the same house all their lives. They found a home feeling here right away.” 

 That was July 2016. The family moved to the farm just two months later—and immediately added animals.

“We moved in on Friday and got our first animals right away. We bought a starter herd of beef cattle from Cannon Falls. I fell in love with the lady’s rooster. She said I could have him—and threw in the hens and chicks, and a goat,” Becky recalled.

That big beautiful, Black Australorp rooster—named Rebel—led to the farm’s name, Rebel Rooster, as well as its logo.

Going from being a cosmetologist in the Twin Cities to a farmer had a steep learning curve, but one that Becky met head-on.

“We bought books on everything. I left my cosmetology career and started reading about farm life, animals, farm equipment, and homesteading before we moved. It was a huge adjustment for all of us,” Becky admitted. “I’m still transitioning. I didn’t realize how little I knew of the world. The older I get, the less I know—I’m still learning every day.” Becky and her family aren’t afraid of hard work.

“I’m not intimidated by much, but when we moved here I realized that I didn’t know what it meant to be tough. A lot of times, Google doesn’t have the right answers and you have to figure it out and keep going. I’m the one who has to make it happen. Even if you’re afraid, you have to keep going,” Becky said.

“We had a minivan and a push mower and maybe a 20-foot hose—that’s all—when we moved here. No pitchforks, no shovels. There were so many things we didn’t think about. You never have enough extension cords, hoses, and buckets. It took us awhile to buy a tractor, a skid loader, and a riding mower,” Becky commented.

Living on the farm required some changes—including trading in the van for a Ford F150 truck. Although Becky “absolutely loves that truck,” it came with a surprise. Just four days after making the trade, Becky found

out she was pregnant with the couple’s third child, Evie, now two.

“The universe has a much better sense of humor than I do,” Becky said of that discovery.

With a good set of buildings on the farm site—15 acres of pasture and 18 acres of woods—it didn’t take long for the family’s menagerie to grow.

One original cow and the first goat are still on the farm—along with many new additions.

The farm’s animal population now includes five cattle, two horses, 13 goats, about 300 birds (chickens/ducks/guineas), about 25 rabbits, two pigs, four barn cats, a house cat, and two dogs.

Lou, a Great Pyrenees, lives outside and guards the animals—even from low-flying hawks—while Jada is more of an inside dog.

“Whenever I go to a farm to buy one animal, I impulse buy. I go for a goat and get chickens, ducks, and more. One time a lady delivered some goats and I ended up buying her horse trailer,” Becky admitted.

“My husband wants me to get geese, but I tell him that’s not going to happen. There’s not a single mean animal on our farm—they’re either friendly or they’re frozen,” Becky said with a laugh.

She added, “We raise our animals as naturally as we can and give them plenty of room to roam. They are part of our farm and each one has a name. We raise most of our animals free range or on pasture. We have an organic focus and our goal is to take care of the land around us. We raise good things for us and to sell to others.”

The Harhajs offer pasture-raised chickens and eggs, goat milk soap, honey, gourmet mushrooms, and organic sauerkraut.

Gourmet mushrooms are grown year around in two fruiting chambers in a pole building. 

Keep your farm legacy growing.

Landowners receive tax deductions and a steady income stream. Tenants rent the land and keep it in production. County continues to receive property tax payments. Minnesota communities and organizations receive rental income to support their work.

 “That’s our biggest moneymaker,” Becky said. “We started that about a year after we got here.”

Though they started small, the operation is growing—with even more plans to expand.

“We focus on organic and sustainability with our mushrooms. We are one of the few gourmet mushroom growers in southern Minnesota,” Becky said. “Nobody else in this area grows them on a large scale.”

Becky sells mushrooms at the St. Peter Food Coop, the Mankato Farmers Market, the Good Thunder Farmers Market, and from the farm.

“We’re looking at building another building—we can’t grow them fast enough for our sales. I’m usually sold out a couple hours into the markets,” she said.

Fortunately, both Mike and Becky are handy with tools. Mike has built many of the things needed on the farm, including the mushroom chambers. Becky, too, has learned to do many of the things needed on the farm. She recently learned to weld and made cages so that rabbits and chickens can be safely raised on pasture.

Becky makes and sells lip balm from beeswax, sells honey, and also makes some honey mead— but noted that’s primarily for family and friends, as it’s difficult to get licensed to sell alcohol.

Homemade sauerkraut is another popular item at Becky’s farmers market stands. She gets cabbage from an organic farm down the road and makes three varieties—traditional, garlic, and spicy.

Besides selling locally, Becky’s products also make their way to the Twin Cities where many of their family members still live.

“My parents come down fairly often. My dad calls himself my farm mule, hoofing stuff from here to the cities or bringing things down,” Becky said. Through the things they produce at Rebel Rooster Farm, Becky and Mike work to fulfill their motto—“Keep your friends close and your farmers closer. Making a living and making a life out of rebelling against the norm.”

“When I came here, I had no idea how good hard work felt, how good that would be at the end of the day, how good a hot shower felt, or how hard I could sleep after a day’s work,” Becky said

After nearly four years on their farm, Becky wrote in a Facebook post, “I’m filthy, sunburned, and full of bug bites, but it was all worth it today, yesterday, and everyday since moving to the country. I love farm life. I miss fast internet and pizza delivery. However, I don’t miss much else about the city.”

To learn more about Rebel Rooster Farm, check Facebook or Instagram or email Becky at rebelroosterfarm@gmail.com. RVW

Background on the business:

Exclusively Diamonds was started by Sally Nelson, Sarah’s mother, who was selling jewelry out of an attaché case. Sally started the store on the 4th floor of the Matt J. Graif Building in 1980. Sarah joined her and Sally’s other daughter, Betsy, in 1985 and the year the three combined forces the business grew 85%. Betsy moved out of Mankato and Sally retired in 1998, selling the business to Sarah. Sarah moved the business in the year 2000 to a free standing store where the business grew. Maria joined her in December 2012 while still in college. In October of 2018, Exclusively Diamonds moved to its third location, a 7,300 square foot bank building, 1601 Adams St. The store now hosts a beautiful Rolex boutique and has an expanded jewelry selection.

Tell us a bit about your own backgrounds that led you to this business?

Sarah: “I studied marketing at the University of Wisconsin, Eau Claire, and stayed connected to my mother’s business during this time. I started to sell diamonds to people I knew on campus and began to realize this was becoming a passion. Witnessing what a beautiful piece of jewelry means to someone was fascinating and I loved the emotions connected to the sale. After graduating college, I worked full time at Exclusively Diamonds and that led to my purchase of the business. My mother’s love for jewelry inspired me and now I get to work with my daughter, Maria, a thirdgeneration female jeweler. Maria is incredibly talented, smart and very engaged in all aspects of the business.

Maria: “I started working at Exclusively Diamonds in December of 2012 when three of the staff were out on maternity leave. It felt natural to sell jewelry and I continued to work part time through college and then full time after I received a business management degree. My mom and I make a great team and we really enjoy working together. We feel blessed to have a business that serves our customers, community and God.”

Why the jewelry business?

Jewelry symbolizes some of life’s most essential emotions of love, commitment, trust, honor, respect and faith in the future. When a woman gets an engagement ring she looks at it and she sees the future with someone she loves more than anyone in the world. When wedding rings are exchanged at the altar the rings symbolize their pledge to love, honor, respect and cherish each other. Wedding bands, anniversary rings, and diamond jewelry hold promises that are cherished for generations. We provide quality jewelry that can be passed from generation to generation and the story of the why it was given passes with it. For example, “This was my grandmother’s ruby ring that my grandfather gave her on their 40th wedding anniversary.” Or “This was my father’s Rolex that he wore every day and it touched his skin and now it touches my skin and I look at it and remember him.”

Did you always want to own your own business?

Sarah: “Yes, always, even through the most challenging times like this year with the COVID closing us for two months, because owning a business means continuing to learn, evolve and grow. I believe owning a business keeps a person humble. Every day is different from the next and as soon as I think I have it all figured out, it changes and I need to learn something new to remain current. “

What do you feel are your strengths when it comes to helping customers?

Our mission is to provide a memorable, rewarding and legendary experience every time a guest visits the store. We train on providing exceptional customer service so when a customer leaves our store he or she will say, “That is the best place I have been all day!”

What sets Exclusively Diamonds apart?

Sarah: Education, training, service and quality to name a few. We are part of the American Gem Society whose members are the top five percent of the independent jewelry stores in the nation. AGS educates, tests and has yearly recertification exams to make sure we have up to date information on gemology, business ethics, management, appraising, and more. Our staff has monthly recertification that we require so that when a customer comes into the store they know they are dealing with an expert. Our in- house bench jewelers are some of our state’s best as they can work on complicated pieces that require expert goldsmith skill sets.

What do you enjoy most about your work day?

Sarah: Talking to our customers and hearing their stories then watching them get so excited about a new beautiful piece of jewelry they are getting. Seeing their expression of joy and excitement when they put on a treasured piece of jewelry is unforgettable. Jewelry is an emotional purchase that symbolizes love, commitment, and so much more. It is an honor for us to be part of this journey with our clients.

What is a challenge?

Sarah: Staying flexible. It is a universal law that it is not the strongest and fittest in life that survive but the ones that are most adaptable to change. We see that over and over in our industry and other industries. What worked today won’t necessarily work tomorrow. We need to stay open to change to continue to grow. The hardest time i have gone through in the last 35 years was this year 2020 when our business was deemed nonessential and we had to close for eight weeks. I didn’t know what was going to happen and I have never been so frightened about losing everything we had worked so hard to build for the last 40 years. Our team continued to brainstorm on how to change and we thought about how to reach customers in new and different ways. Our Wine Wednesday Show on Facebook Live was birthed and helped showcase our jewelry virtually when no one could walk through the door. It has become a wonderful way to allow people to shop and we wouldn’t have created the show without the challenge of the COVID closing.

How does the jewelry business work insofar as custom settings, and special requests?

Custom projects are some of our favorite projects as we can create special pieces that reflect someone’s unique style and design. Many times a customer may have a treasured diamond or colored stone that he or she wants to reset in a new updated look. Recently we just created a gentleman’s magnificent, four carat, ruby ring that resembles a ring his father once wore. Jewelry carries a tremendous amount of significance and custom design allows the customer to capture emotion, sentiment and love in an original piece of jewelry they help create.

How do you keep up on the latest design trends?

We are continually researching trends showcased by celebrities, magazines and industry trade shows. Back when we started the store trends used to happen on the coasts and then eventually get to the Midwest. Now when a trend starts it is an equal playing field because all areas of the nation are exposed at once and information is readily available to the consumer.

Do you have any memorable customer stories to share?

Every day we experience new stories but recently a couple came in that had met and dated in high school. They had gone their separate ways and later became reconnected. They fell back in love and found a beautiful engagement ring to celebrate. They told us how true love always finds its way back together. It was very romantic!

Hobbies or interests?

Traveling is an interest for both of us. Our jewelry comes from all over the world and our suppliers are from all different countries so it has been intriguing to experience other fascinating cultures and create memories that last a lifetime.

Kelsey Bigbee…

By GRACE BRANDT

ear the end of a two-year stint with the Peace Corps working with farmers in Nepal, Mankato native Kelsey Bigbee was asked if she knew anyone in the United States who could sell the Nepal farmers’ moringa tree powder to a wider market.

Bigbee couldn’t think of anyone in America who could help—so she volunteered to do the job herself.

“I said, ‘I don’t have contacts like that, but I’m willing to be that person for you,’” she said. “I started researching how to import this powder, [and] that was kind of how it started. “

Since returning to Minnesota in late 2015, Bigbee has sold moringa powder through her business, Ruhk, which means “tree.” She works in partnership with the nonprofit organization The Green Acre Nepal, which emphasizes sustainable agronomy in Nepal. Her goal is to both support communities across the globe and also offer sustainable and affordable health food to anyone who comes to her.

“Ruhk has two missions—to help people feel good and do good,” Bigbee wrote on Ruhk’s website. “Ruhk is more than a powder to me; it is a way of life. It is showing up for yourself each and every day, and treating your body with respect because it does so many incredible things for you. The second mission is to do good. We do good by donating our profits back to agriculture projects in Nepal and some projects [and] organizations in the States that are close to my heart.”

An unexpected adventure

According to Bigbee, she’d been interested in joining the Peace Corps ever since a returned Peace Corps volunteer visited her eighth-grade class, but the idea was more of a vague “someday” kind of goal.

“It was something that had always sparked my interest, and something that I was like, ‘One day, I’ll do that,’” Bigbee recalled. “I always felt like I would do Peace Corps when I was older.”

Instead, Bigbee studied kinesiology at the University of Minnesota, graduating in 2011. But when she graduated, a tough job market made it difficult for her to find a career that fit her interests. She decided to at least apply for a Peace Corps position, though she didn’t really believe she’d make it through the oneyear process and be selected.

“It just felt like the right time,” she said. “I went into it [thinking] I’d never be able to do 27 months in another country, but I thought, ‘I’m just going to continue along in the process. I’ll just go as far as I can. If I need to leave early, then I’ll leave early.’”

To Bigbee’s surprise, she was selected as a volunteer and offered a slot in Nepal. She lived in Nepal for 27 months total, returning to Minnesota at the end of October 2015. The first three months in Nepal were spent in intensive language and cultural training. Bigbee also learned about Nepal’s health and agriculture background, since she had been selected for a food security project based on her studies in nutrition and athletics.

After her initial training, Bigbee moved to her permanent site, Surkhet, which is located in the western part of Nepal. She worked on several projects while she was there, mostly focused on health and nutrition education. Bigbee worked with Green Acre Nepal to train Peace Corps Volunteers on promoting Moringa trees at their sites. Bigbee took that knowledge back to her community and trained area farmers on how to cultivate the tree, as well as teaching community members different ways that they could use different parts, from seeds to roots to leaves.

Bigbee also worked with the District Agriculture Development Office in Surkhet to plant a moringa nursery at her site. She and other volunteers planted 150 trees to start. However, she was unable to care for them because she and other Peace Corps

There are more than 92 nutrients found in moringa plants, which are called “The Tree of Life” in Nepal. While every part of the moringa tree is edible, Bigbee focuses on selling moringa powder, which can be used in a variety of ways. The powder can be mixed into drinks, smoothies, crackers, energy bites and more.

According to Bigbee’s website, moringa powder has 46 antioxidants, which can help boost immunity, protect against foreign invaders, and

repair free radical damage. In fact, moringa is higher in antioxidants than garlic, green tea, dark chocolate and matcha.

A serving of moringa powder provides:

• 17x the potassium of bananas

• 25x the iron of spinach

• 10x the vitamin A of carrots

• 15x the calcium of milk

volunteers were evacuated from Nepal shortly after because of a devestating earthquake in April of 2015. Bigbee had to come home to Minnesota for several weeks until it was safe to return to Nepal.

Bigbee said she didn’t know what to expect when she went back to Surkhet, since she hadn’t had the chance to oversee her fledgling nursery.

“I was so nervous to go check out this nursery,” she said. “I was like, ‘[The trees] are going to be dead. I haven’t been checking on them.’”

But when she arrived at the nursery, she saw something amazing. Not only was the |nursery thriving, local volunteers had found more moringa seedlings and planted more than 2,000 trees.

“That was really exciting to come back to,” Bigbee said.

Bringing moringa to Minnesota

As Bigbee’s time in Nepal came to an end, she began working with The Green Acre Nepal to bring moringa powder back to the United States and sell it to a new market. She started working out of Blue Sky Kitchen in North Mankato, which offered her a shared kitchen space. When Bigbee receives packages of the Powder, she first sends it to a testing facility in New Ulm to ensure that it meets all health and safety requirements, and then she repackages the powder in smaller batches to sell to individual customers.

When Bigbee first started Ruhk, she sold her powder at the North Mankato farmers’ market before branching out to the St. Peter farmers’ market as well. However, she moved to Minneapolis for graduate school in 2018, and now sells her powder at Twin Cities farmers’ markets and events. She also has a website where people can order supplies online. A portion of her sales goes toward Peace Corps projects and other agriculturally focused projects in Nepal.

According to Bigbee, not many people knew what moringa was when she first began selling her powder, but awareness has grown noticeably in the past two years.

“I would say, when I first started, not a lot of people knew about it,” she said. “There’s definitely interest in trying it. It’s a green powder, so it looks a little suspicious to some people. I found the best way to do it when I’m at the market is offering something with the moringa powder in it. I started doing energy bites that have oats and peanut butter and things like that. It’s something that people can try and see, and it’s something that you can do at home. The powder’s really versatile in how you can use it. In summers, I do a moringa lemonade, which is nice and refreshing. But I found that now that I’ve been doing this for a couple years, there are more people that I’ve talked with who have heard about it.”

Bigbee has also worked to raise awareness of Nepali culture overall through events such as “A Taste of Nepal: An International Community-Building Extravaganza,” which took place in June 2019. Working with the MSU-Mankato Nepali Student Organization, Bigbee organized a fundraiser for Nepali farmers through a traditional Nepali meal,

When it comes to volunteering for another Peace Corps mission, Bigbee said she goes back and forth in her decision-making.

“I had a really good experience,” she said. “They have Peace Corps response positions, which are shorter term [and] more specific programming things. When I was there, we were given project ideas, but it’s really coming up with your own project and what your community needs. But for these response positions, there are more specific things, like applying for a job. I’ve thought about those, but definitely not in the near future. Maybe when I’m older and retired.”

held at The Hub Food Park in Mankato. She said she hopes to organize similar events in the future.

“Doing projects like that, having that cross-cultural aspect, is really fun,” she said. “The students said, ‘It was so nice to see our culture on display here.’ I like doing those types of events and fundraisers, where we showcase Nepali culture to people who might not be exposed to it or might not have access to travel to Nepal.”

Changing her business model

Bigbee has twice returned to Nepal to collect more powder. Other colleagues have brought her more supplies after their own trips. But when COVID-19 swept across the world, most countries—including Nepal—closed their borders, which meant Bigbee could no longer access her farming partners or their product. Because of this, Bigbee is reconsidering her business model, in the hopes of creating something more sustainable.

“I’m thinking about of how to still do this work and be 

The first time Kelsey saw the nursery after returning to her site after the earthquake.

Kelsey giving Moringa tree seeding to Health post staff, Raki Dammarpal.

Kelsey with District Agriculture Development Office staff in front of the Moringa nursery.

 connected with the farmers and still support them, but also change [my business] so it’s a more sustainable model,” she said. “That involves a lot of conversations with the farmers, which just haven’t been had yet. Before, what we had been doing had been working for us. I’ve been able to keep the operations pretty small. [But now] I want to focus on the local food system in Nepal and figure out ways to help them strengthen that. How are we going to do this supply chain in a responsible, sustainable way?”

Bigbee has started working with one farmer in Nepal who is trying to create “an ideal moringa farm,” which would function as a training and education center for other farmers to learn more about growing and harvesting moringa. Bigbee said she’s trying to think of ways to support the farmer’s mission and build out from there.

“I’m kind of in a process of transition,” she said. “I’m not really sure what that looks like right now. I’m still thinking about it. This year has been very illuminating.”

One of Bigbee’s biggest goals is simply to strengthen the partnerships she already has with farmers in Nepal and create a business that can grow beyond her own efforts.

“A lot of my joy and my passion comes from working with the farmers and just building those community connections,” she said. “I’m at this crossroad of [how] a lot of my time is spent doing the selling and marketing of moringa. I’m trying to redirect my energy, so that I can continue to work with the farmers and be a better partner in that relationship. I see something bigger. And I feel like how it’s set up now, I can’t see where the growth will happen. It almost feels like I’ve grown it into something and it’s almost like as big as it will get, but I want it to be something else.”

To do this, Bigbee said she’s actually planning on stopping her

From: Mankato

Lives in: Minneapolis

Full-time job: Registered dietitian for the Indian Health Board of Minneapolis, Inc.

Hobbies: Bouldering, reading, camping, traveling

Fun fact: Kelsey has traveled all across Asia, Europe and Africa

Next country on her bucket list: Israel, to attend the graduation of a friend and fellow Peace Corps volunteer

Follow Kelsey: Read more about Kelsey’s adventures on her blog, girlwhofoundit.wordpress.com

moringa powder sales at the end of the year, giving herself a temporary break to regroup and plan how to best move forward. But no matter how Ruhk grows and evolves, Bigbee is committed to continuing with the partnerships she has formed and supporting the farmers who have worked with her for so many months now.

“I made a promise, and I want to keep it,” she said. “That’s really important to me. I learned a lot in Nepal. My community, and the women and farmers and kids and my host family that I interacted with, they definitely gave me so much more than I gave them in that time. I feel like there is a part of me that’s indebted to them, and I really want to pay back and honor what they gave me during my time. At the end of this year, it’s going to be really weird to stop selling and probably be a little sad, but I’m also really excited for the opportunity to grow in a different way.” RVW

143350

SERVING SANDWICHES, SALADS AND SOUPS! Your

We are taking all necessary safety precautions as they pertain to COVID-19 and the CDC Guidelines.

By MARIE ZIMMERMAN

hen Karin Schaefer stepped into her new role as executive director of the Minnesota Farm Bureau Federation (MFBF) this summer, she became the first woman in the state organization’s history to hold the position. MFBF is made up of nearly 30,000 member families who are part of 78 county and local Farm Bureaus across the entire state of Minnesota, including the river valley area. Leading an agriculture advocacy organization in a state that harvests everything from Christmas trees to turkeys takes collaboration, which is a great fit for Schaefer.

“My style is very much a team approach. Trying to get the best out of people is the biggest key to managing staff, and the same with board members. They have such great, unique skill sets and it’s about making sure we’re maximizing that to the best of our ability to help the organization succeed,” Schaefer said.

Schaefer grew up on a dairy farm south of Hastings with 60 cows and 150 acres. She remembers working as a family every day with her parents and two brothers—one older and one younger.

“This idea for my kids now that they’re stuck at home (because of the pandemic), that was my summer all the time. I don’t recall getting to go to too many camps and going to friends’ houses,” said Schaefer who is raising three young children with her

husband, Matt, on a farm in Wright County.

As a teenager, Karin served as a Dakota County Dairy Princess. She credits that experience with sparking her passion and sense of responsibility to be an advocate for dairy farmers.

“Typically, that dairy princess role is held by young women who want to be advocates for their industry. You kind of make that experience what you want it to be. We thought out of the box,” Schaefer said. “My grandma sampled food to customers at a Lunds & Byerlys in Apple Valley, so I’d go with her in my crown and help to serve ice cream samples and talk about dairy farmers. I realized this is the kind of job I wanted to do, where I‘m active and engaged and spreading the message of agriculture to people.”

When she went off to college at North Dakota State University, Schaefer majored in ag economics “for about a semester” before she realized that wasn’t a good fit. She kept searching for her niche in agriculture.

In the end, Schaefer graduated with a degree in mass communications, speech communications and general agriculture. She’s focused her career on public relations and advocacy, spending the past eight years as executive director with the Minnesota Beef Research and Promotion Council and before

that working for the Minnesota Farm Bureau Federation in public relations and leadership development.

“This is a dream job for me,” Schaefer said of becoming executive director at MFBF in this phase of her career.

Next 100 years

Last year, the American Farm Bureau Federation celebrated its centennial, and Schaefer said the organization is excited for its next 100 years.

“There’s such a momentum in ag to do things better and to do things smarter and to do things more efficiently. Through science we’ve got such opportunities,” Schaefer said.

On a recent trip to Roseau, in northernmost Minnesota, Schaefer visited a Minnesota Farm Bureau board member who grows corn, soybeans, and various small grains. While there, she toured a seed processing plant and was amazed to learn that area of Minnesota is one of top growers in the country—alongside Oregon—for grass seed, such as perennial rye grass.

“I don’t think all farmers understand the uniqueness of our state and how diverse it is,” she said.

On the long drive to Roseau and back, she contemplated the big hurdles producers are facing, and how generations ago “how many of our 

 ancestors came over here and were faced with these extreme obstacles, and they persevered and put down roots and started creating their own future. Sometimes you feel we’re at the foot of this mountain, and we’re facing these huge challenges, but you can do it if you put your mind to it,” Schaefer said.

The biggest issue in the coming year, according to Schaefer, is making sure farms can be profitable by encouraging trade to flourish, minimize unnecessary regulation, and ensuring a market for agricultural products.

“We’re in a challenging time for farmers from an economic standpoint, and from a mental health standpoint. Farm Bureau can lead the charge in some of this work,” Schaefer said. “We can really work on making sure resources are adequate for our farmers and ranchers.”

She emphasized that collaboration among different ag groups is key to supporting the industry. “Relationships are critically important and making sure we’re able to maintain those relationships and we’re able to represent agricultural concerns when need arises,” Schaefer said, especially with regard to policy.

Getting in front of elected officials is one area that’s been an issue for Farm Bureau members due to COVID-19. Late summer is usually when Farm Bureau leaders would be visiting political candidates to interview them on the issues, but the pandemic changed things. Schaefer said local board volunteers have stepped up to the plate, and with technology have been able to share their views with quite a few policymakers.

“They’re adapting and they’re being so collaborative in their approach. I’m really proud of our members and how they’ve adjusted,” Schaefer said.

COVID-19 has also wreaked havoc with food supply chains, inciting panic among consumers because of shortages at the stores while producers were forced to dump milk and euthanize hogs.

“When people go into a grocery store and they see empty shelves, it even put a little bit of fear into me, and I knew the food was coming; I know the systems really well,” Schaefer said. “It’s not just a flip of a switch to put food on the table. I really do think that that message got to consumers and the general public. And now we can just continue to improve on their trust for us and appreciation for how their food and other products make it to their table,” Schaefer said.

At home on the farm

Karin and Matt married in 2007 and first lived in Delano before moving to Howard Lake seven years ago to be close to Matt’s family’s farm. They raise beef cattle and crops and own and operate an agricultural fencing company, Grassland Solutions.

“The bread and butter of our farm is backgrounding beef cattle. Fourhundred-pound calves come in, we put about 400 pounds on them through primarily grass and forage and then they transition to a feed yard for finishing. We probably background between 500 and 700 head per year,” Schaefer said.

Their kids love farm life, even if they don’t exactly love chores. They help bottle feed calves and pick things from the garden. When they find out what’s in the community-supported agriculture (CSA) share from the local high school FFA, they get excited—especially if it’s a freshly butchered chicken. All of them participate in 4-H.

Kid-related activities fill Schaefer’s free time; she serves as an adult volunteer in 4-H, including supporting the beef project at the state level, and is involved with the elementary school PTA, as well as volunteering at church.

“I’m really lame when it comes to hobbies. I just kind of absorb the hobbies of my children,” she said, though she admits to missing the competitive softball league she played in for years after high school.

The ultimate goal Schaefer has for herself is—someday—to farm full time and create a legacy for her children.

“My message to people is you’re capable of so much more than they realize. It’s the little things that you do that make the difference. You don’t have to move mountains but doing your work diligently and paying attention to your craft, that’s going to move the needle,” Schaefer said. RVW

We’ve been right here. We’ll be right here.

RUTH KLOSSNER

y their age, Molly and Aaron Slama are considered millennials— but their interests come from another time.

“We were born in the wrong era,” Molly offered. “We appreciate good craftsmanship. When we do projects, we like to keep things as original as possible. We make our decisions based on the age of the house. We bring in a touch of modern to add to the nostalgia of the old.”

A need for more space for Aaron’s carpentry tools drove the couple online to look for a place in the country, in an area where their children could attend a smaller school. They found the perfect place this past winter and moved from West Mankato to rural Minnesota Lake in the middle of the pandemic. It’s a move they don’t regret.

Their new home on four-and-a-half acres checked all the boxes of what the Slamas were looking for—trees, good outbuildings, and a solid old farmhouse-style home. Built in 1921, the house was first located in Minnesota Lake, but was moved to the farm site in 2002. While some renovations have been done over the years, the house maintains much of that old farmhouse feel.

“We have a deep appreciation for the old, but also the modern,” Molly said. “The Design Element in Mankato helped us combine the old with the new.” 

Story and Photos By

A two-car garage was added to the original house that was moved to the site in 2002.

Aaron and Molly Slama with Josie, age five, and Max, one.

Neutral toned bathroom mixes clean and modern with soothing, country feel.

 She added, “There’s something about a home that can’t be put into words. We knew that this was the right place for us—it presented itself to us. It’s in your heart.”

Molly, Aaron, and their children—Josie, age five, and Max, one—feel right at home in their new rural home. Molly has worked at Mayo in Mankato for more than 10 years and is able to work from home part of the time. Aaron is a bridge carpenter for MnDOT and does carpentry work on the side.

A Quonset shed and an unattached garage allow Aaron to have all his carpentry tools where he needs them. He’s also added a third building that’s pretty special—a chicken coop.

The large Quonset building, along with an unattached garage, provides lots of space for Aaron’s carpentry work. Aaron built added a new chicken coop next to the garage.

The dining room, looking into the living room, with the kitchen off to the right.

The new chicken coop has an outside run for the chickens to enjoy.

Although the chickens are still young, the laying nest is ready for them. It came from Molly’s grandparents farm.

Molly’s desire to combine the old with the new carried over to the chicken coop where she added this decorative gate that came from her grandfather’s farm.

The woodwork in the Slama home combines old and new. The cabinet is original but the stair railings were added later. Compare to the 2002 photo of the same cabinet.



Aaron and Josie—with her new tool belt—outside the new chicken coop.

 “Aaron built it from 90 percent repurposed material. He loves to break things down and use every piece. Our daughter is very interested in dad’s projects and helped. We even got her a tool belt for her birthday,” Molly said. “The kids and their dad even made a chick-nick table for the chickens.”

The fully insulated chicken coop houses 15 chickens that will be raised to lay eggs. All of them have names—selected from the farm’s abstract that Molly has studied. RVW

Built in 1921, the house was moved from Minnesota Lake out to the farm site in 2002.

Rows of trees line the driveway from the township road up to the Slamas’ house. The entire acreage is covered with trees.

The view from Molly and Aaron’s upstairs bedroom.

The Slama home is surrounded by an expansive lawn and a yard full of trees.

Beautiful wood cupboards are the highlight of the Slamas’ kitchen.

Part of life is dealing with various ups, downs, highs, and lows. 2020 has become a year no one could have expected and many are feeling stressed and overwhelmed. We are living through a global pandemic and experiencing a racial justice revolution. This is a time of radical change and many people are walking challenging paths. Now especially, having a healthy support system is crucial to our well-being.

A support system is a network of people who provide respect and care. A support system is made up of people you trust who offer nonjudgmental assistance and feedback. Having a strong support system is especially critical for those navigating abuse, trauma, crisis, addiction, or mental health issues—but a healthy support system is important for everyone. Studies show that strong social support leads to longer, happier, and healthier lives.

A healthy support system can improve our lives in a number of ways. It can encourage healthy behaviors that help us cope with stress. The supportive people in our lives can help us work through complex problems and tough situations. They are people who lift us up when we are feeling down. They walk with us and let us know that we are not alone.

Human beings are wired for connection. It is a human need to build social relationships and feel a sense of belonging. Brene Brown is a social worker and author who has spent her career researching topics like vulnerability, shame, and empathy. She said, “I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”

Building and maintaining social connections and deep friendships requires vulnerability. We must name our struggles, ask for help, and show up as our authentic selves.

So, what makes for a healthy support network? Support from the people in our lives can look like:

• Someone who respects you

• Someone who cares for you and about you

• Someone you trust

• Someone who motivates you and encourages you to achieve your goals

• Someone with whom you share common values

• Someone who challenges you and holds you accountable

• Someone who makes you feel good and happy

• Someone who brings out your best qualities

A support system can be made up of anyone. Friendships are an important part of our social network, but we often receive support from a wider net of people. These support networks can include friends, family, partners, neighbors, a counselor, co-workers, a career mentor, a gym buddy, or even pets. When it comes to support systems, the number of people in your network isn’t necessarily important, but the quality of support and connection with those individuals is what really matters.

It is important to have support in all aspects of our life. We need people who will support us in our health journeys, in our careers, or with our families. We need people who can provide emotional support, but we also need people who can provide practical support, such as a ride to the airport. We need people who will support us spiritually and philosophically, who will challenge us intellectually, and who can be there for us when the unexpected happens.

One thing CADA advocates often do with survivors of domestic and sexual violence is help create a map of their support system. At CADA, survivors tell us that a huge factor in their journey after abuse is the support they receive from friends, family, advocates, and others. Feeling believed and understood gives survivors strength and lets them know that they’re not alone.

Given all that is going on in the world and in our communities, now is a good time to reflect on what support looks like for you and who provides this support. You can do this by making a list of what support looks like for you. For example, some of us feel supported when someone encourages us, when someone gives us a hug, or when someone takes time to really listen to what we’re saying.  This list of supportive behaviors can be a long one. Once you’ve completed the list, think about who supports you in these ways. Who is your cheerleader? Who can you vent to? Who will help you solve a problem? Often, we must rely on different people for different types of support.  Support is valuable for everyone; it is important to get support from others and offer support to our loved ones. Many people, especially women, fall into the category of “caretaker,” whether as parents, or as the caretaker of a friend group or extended family. It is always important to remember that you can’t pour from an empty cup. You must care for yourself before you can care for others.

KRISTEN WALTERS Development & Communications Manager CADA, Mankato

The month of September always feels energizing and renewing to me. As summer winds down, the onset of fall feels like a fresh start. It’s when I begin planning and implementing design projects I want to complete before the quiet days of winter set in. This fall it’s a lot of painting projects. Four bedrooms, some trim, and a small nightstand with drawers that I picked up at a vintage market. If you’re itching to freshen or change-up your space often all you need is good can of paint.

Color has the power to completely alter the atmosphere and ambiance of a home. It can make a space feel tranquil, vibrant, playful, or sophisticated. Selecting a color palette for your home may seem like a challenge. So many choices!

Take time to get inspired and find the colors you love. This will help you create a color palette that is personal and satisfying. Take note of colors that attract you and be specific. Do you love a deep rich blue or a soft and hazy blue? Color inspiration can come from anywhere: an object, a place, a feeling, or even a memory.

Nature is always a wonderful start for color inspiration. Colors that occur together in nature can create stunning combinations. The hues of sand, water, and sky found at the beach. The colors of stones, leaves, and bark that you experience while on a walk in the woods. Look through old travel photos or take a virtual trip to other countries. Beautiful color schemes can be found in the architecture of other cultures. Look to things you already own to make color choices more personal. Inspiration can come from the pattern on a set of dishes, a collection of worn books, or a favorite fabric. Good color flow creates a feeling of continuity and harmony throughout your home. Consider how the colors will transition from room to room. A simple way to create color flow is to choose one color and then choose two to three different values of the same color.

When moving colors through your home think about sight lines. Walk through your house with a new set of eyes. When entering a room or space take note of which room is the anchor, which walls do you see first. Which walls do you see from other rooms?

Maybe your color palette is no color at all. White is always fresh and modern. Currently, I’m redoing my daughter’s old room. She was recently home for a visit and said, “Mom, tell me you’re not going to paint it white. Please, anything but white!” She knows me too well. A beautiful shade of white. I just can’t get enough! Once I tackle painting the other bedrooms my whole house will be white. A whiteon-white color palette can be stunning and provide an amazing backdrop for furnishings and art.

The paint you choose matters. More expensive paints contain quality ingredients and a larger percentage of solids. More solids result in a thicker and longer-lasting coating. Premium paints also have betterquality pigments which provide superior coverage and richer color. They last longer than an inferior paint and resist chalking, fading, peeling, dirt and mildews. Buy the best paint you can afford.

Be sure to sample your color selections by painting a swatch on all four walls of a room. Most paint manufactures sell sample sizes. Live with the color sample for a few days and take note of how it varies at different times of day and night.

Making color choices should be enjoyable. Remember, the paint display at the store is not the place to begin your search for the perfect color. Narrow down your color selections before you head out. Get inspired and have a vision. You don’t have to go it alone. Help from pros is more accessible than you might think. Many designers offer color consultations. Their keen eye and insight can be invaluable Finally, don’t be fearful of a mistake. There are no wrong answers here! Don’t get weighed down by the current trends. Those will always come and go. Ultimately, the color scheme you select should reflect you and your personality. It’s a part of the story your home tells. Follow and trust your instinct and you’ll choose the colors that are right for you.

ANTJE MEISNER at Antje Meisner Concepts Mankato

RIVERFRONT

410 S. Riverfront Dr. Mankato, MN 507-625-1107

HILLTOP

2010 Adams St. Mankato, MN 507-625-9070

REDUCE STRESS

In the past years, our view on health has switched from a treatment outlook to a preventative view. Here at the Mankato Hy-Vee pharmacies, our pharmacy staff wants to provide you the necessary tools to be the most successful you. We especially want to educate you with ways that you can help protect yourself from unwanted stress due to the current situation of COVID-19. Your mental health is just as important as your physical health. We want to provide you with the tools and education to help keep your body healthy and working at its fullest potential to fight any type of virus that you encounter. Here are tips to help reduce stress:

• For most adults, exercise at a moderate intensity for 150 min/week

• Eat healthy meals containing healthy fats (avocados, nuts, salmon, and tuna)

• Reduce salt intake (1500 – 2300 mg per day)

• Consume fiber (fresh fruits, vegetables, and whole grains)

• Meditate to possibly decrease blood pressure, anxiety and depressive symptoms

• Practice good sleep habits by going to bed at consistent times, avoiding electronic devices at night, not eating large meals or drinking caffeine or alcohol before bedtime

Looking for more trusted resources and information:

• Centers for Disease Control and Prevention (CDC) website - cdc.gov

• Your local physician

• betterhelp.com (online counseling website)

— Rebecca Smith, Doctor of Pharmacy Candidate

143436

STOP Stress Eating

Stress and nutrition are very much linked!

With very physical effects, stress causes many changes in the body, such as raising blood pressure and cholesterol levels, increasing inflammation, while decreasing immune function. All of this stress can leave you craving foods high in sugar and fat (often times making blood pressure, cholesterol, and inflammation worse). A great way to help tackle stress is by eating foods that soothe and calm, giving the brain energy to handle the stress, and to boost the immune system.

Filling your plate with stressreducing foods like nuts, seeds, fish, and seafood for a heart and brain boost. Studies have shown that low levels of zinc are linked to anxiety and depression, which are often associated with stress. Try eating cashews or sesame seeds to get a good dose of zinc. Grab a handful as a snack or add crunch to stir-fry. Omega-3 fats from walnuts and fatty fish help to reduce inflammation, sharpen your cognition, and reduce memory loss.

Persistent stress also weakens the immune system, but this can be countered by eating plenty of fruit and vegetables. Full of antioxidants, fruits and vegetables will give your immune system the boost it needs during times of stress.

INGREDIENTS

PISTACHIO SPINACH

Hy-Vee nonstick olive oil cooking spray

1 (5-oz) pkg. baby spinach

1/3 c. raw pistachios, chopped

1 tbsp. fresh garlic, minced

1/4 tsp. Hy-Vee crushed red pepper

DUKKAH-CRUSTED SALMON

1 tbsp. raw unsalted pistachios, finely chopped

1 tbsp. unsalted cashews, finely chopped

1 tbsp. sesame seeds

1 1/2 tsp. whole coriander seeds

1 1/2 tsp. whole cumin seeds

1/4 tsp. kosher salt

1/4 tsp. Hy-Vee cayenne pepper

4 (5-to-6-oz.) Hy-Vee Fish Market boneless, skinless salmon fillets

Lime halves, optional

DIRECTIONS

Preheat oven to 425 degrees. 1

2 3 4

Prepare Pistachio Spinach: Coat a large oven-proof skillet with nonstick spray. Add spinach to skillet. Cook and stir until spinach begins to wilt. Add pistachios, garlic, and crushed red pepper. Cook and stir for an additional minute. Remove to a serving bowl; cover and keep warm. Wipe out skillet with paper towels.

Toast pistachios, cashews, sesame seeds, coriander seeds, and cumin seeds in same skillet over medium heat. Toast 1 minute or until aromatic, stirring constantly. Transfer to a shallow dish. Stir in salt and cayenne pepper. Wipe out skillet with paper towels.

Coat salmon with cooking spray and roll in pistachio mixture, until well-coated. Coat same skillet with cooking spray; heat over medium heat. Add salmon; cook 2 minutes. Carefully turn salmon over and transfer skillet to oven. Bake 7 minutes or until fish flakes easily with a fork (145 degrees) Serve salmon over pistachio spinach and with lime halves, if desired.

Nutrition facts per serving: 290 calories per serving, 1.4g Total Fat, 2g Saturated Fat, 0g Trans Fat, 65mg Cholesterol, 260mg Sodium, 7g Total Carbohydrates, 3g Dietary Fiber, 1g Total Sugars, 0g Added Sugars, 33g Protein.

As a CPA in public accounting for over 35 years, I’ve seen a lot. My client base is generally medium-sized businesses and individuals. While I have industry expertise in agribusiness, when you work in a small community you often pick up clients in an array of industries. As I reminisce about my career, I can say that often I learn as much from my clients as I hope they learn from me. With that said, following are some of my takeaways and lessons learned during my career:

Clients don’t like surprises. Period. Unexpected tax due or last minute notice on the need to file a return, sign a document, or provide me with information never goes over well. As a client, you should expect better. However, also understand that you can help minimize surprises by proactively talking with your advisor during the year as to changes in your income or other tax related matters.

Business owners who know how to read their financial statements have a leg up. Sure, I’ve worked with clients who never look at their balance sheet or income statement but they can tell you exactly how their business is doing, where they have issues, and how they are going to fix them. However, that is not the norm. Being able to read and understand your financial statements will provide you with data to better run your business and make thoughtful decisions.

Paying income tax is a sign of a healthy business. My job is to help clients pay the least amount of tax possible while balancing that with good business decisions. A business needs to show profit, which means paying

income tax, in order to pay down debt, save for expansion, and distribute cash to the owner. I help clients target their taxable income at the top of the federal tax brackets to take full advantage of lower rates. You might still swallow hard when you see the balance due, but that is often the price to pay when owning a successful, growing business.

Don’t get blind-sided by a large tax balance due. Meet with your advisor to do tax planning during the year and at year-end. Honestly, sometimes there are no options to lower the taxes. However, just knowing what you owe will help you save for the payment due the following April 15 (which circles us back to the first point, clients don’t like surprises).

Finally, it’s gratifying to see the number of new businesses owned and operated by women. That wasn’t the case in mid-1980 when I started my career. At that time, most businesses were run by men. Today, more women are taking the leap to run their own business— doing what they love to do or following a passion—which often means taking on risk. I’ve had the opportunity to work with some very successful women who run traditionally male-dominated businesses, such as construction and manufacturing, proving that gender really doesn’t matter. It’s about passion, drive, and surrounding yourself with the right support network and advisors.

Disclaimer: The information contained herein is general in nature and is not intended, and should not be construed, as legal, accounting, or tax advice or opinion provided by CliftonLarsonAllen LLP to the reader.

CINDY SCHEID

Tax Principal with CLA (CliftonLarsonAllen) Southern Minnesota office group

reathing. It’s something we all do. It’s automatic. But it’s also a very powerful tool. How you breathe can affect you in positive and negative ways. Breathing improperly can cause your body to have a stress response, even if you’re doing something non-stressful, like sitting on the couch. On the flip side, breathing properly can help your body cue a relaxation response, even in times of high stress.

I didn’t discover the power of breathing until I was into adulthood. It was 3:00 a.m. I had a new baby, just months old, who couldn’t be consoled. I was hitting my breaking point. And I had a choice. I could break down or I could breathe.

I had been learning about the powers of breathing in my grad school program. Logically, I understood that if you breathe a certain way, it can help calm everything from nerves to a rapidly beating heart to high blood pressure, and more. But it wasn’t until that moment, at 3:00 a.m., that I realized how well breathing worked.

Taking deep breaths not only calmed my mind and body and let me stay present for the screaming baby in my arms, but it also worked to calm the baby. Calm mom, calm baby—all by simply breathing.

And, while breathing is automatic, most of us are doing it wrong. Let’s do a little test. Place one hand on your chest and one hand on your abdomen. Take a minute to breathe. Notice what your hands are doing. Which hand is moving and which hand is staying still?

If, on your inhale, the hand on your chest moved up and you felt yourself getting taller, you are known as a vertical breather. If, on your inhale, the hand on your stomach moved and you felt yourself expanding outward, you are known as a horizontal breather.

Most of us are vertical breathers. When we breathe, we get taller, as our shoulders rise up to our ears and our chest expands. We feel like we have taken a deep breath. But in reality, we have space in our lungs that isn’t being filled!

When we breathe the way our body is meant to, we use our diaphragm. The diaphragm is a muscle that’s located in your abdomen and its purpose is to help you breathe. We want to be horizontal breathers. Instead of getting taller with an inhale, we want our abdomen to expand outward.

A proper breath is drawn deep down into your diaphragm, then slowly expands into the rib cage, and finishes with a very slight expansion of the chest. Your shoulders never move. This is referred to as a belly breath. If you are a vertical breather, and you want to become a horizontal breather, there is good news. You can switch how you breathe with some intentional practice. To get a feeling for it, sit on the edge of a chair. With each inhale, slightly arch your back and tip your hips forward, allowing your abdomen to fill and expand outward. With each exhale, slightly curve your back, pulling your navel toward your spine and tipping your hips back. Continue to alternate between these two poses as you inhale and exhale. At first, you may feel lightheaded so make sure to pay attention to your body and return to normal breathing if this occurs.

Once you have some practice, you can start incorporating one of my favorite breathing tools: 4-2-6 breathing. This type of breathing is excellent for immediate physical and mental stress relief and can be done almost anywhere.

4-2-6 breathing uses deep, belly breathing, set to a count. Start by finding a place to sit or lay comfortably while maintaining good posture. If you haven’t mastered breathing into your diaphragm, lying down can make this practice easier.

Once you are comfortable, inhale for the count of 4, hold your breath for the count of 2, and exhale for the count of 6. Repeat this cycle a minimum of three times. If you repeat it less than three times, you may not get the positive physical and mental effects this type of breathing offers.

Whether you find your mind racing, your body tense, or your emotions running wild, taking deep breaths can help. Take time to practice and see just how awesome breathing can be.

ASHLEY KUEMPER Performance & Stress Management Coach THiNQ Success

NEW DEVELOPMENT IN Madelia

DESIGN HOME CENTER

Coronavirus has wreaked havoc on our lives over the past six months. We are finding ourselves with different schedules, decreased social lives, new attire, and more pounds on our hips. These new changes are not just affecting us as humans but animals as well across the world. In veterinary medicine we are seeing a huge impact on puppies and newly adopted pets.

With people being home so much, it seems like the perfect time to bring home a new puppy. You have so much time for activities. However, increased time at home does not necessarily provide a schedule that’s conducive to a new puppy.

Puppies under 12 to 16 weeks of age are at a prime socialization age. After this socialization period their brains change, thus causing them to be more cautious and fearful of anything unknown. If you have not socialized your puppy with children, loud noises, and other people in this sensitive time frame (or they had a negative experience) your puppy will most likely be very fearful of these situations for the rest of its life. With people leaving the house less, unable to have many guests over, and possibly closed training facilities (or fear of spending the money on training) we are seeing more cautious puppies.

The socialization time frame for kittens is only nine weeks. Many of us don’t even have our kitten from the shelter yet. You cannot get these time frames back.

It is important to carve out time in your day (between binge watching Netflix, Pinterest projects, and taking care of stir crazy children) to do some training exercises and walks. Not all exercise is physical. Walks provide so much mental stimulation, and also a chance to practice your skills and socialize with people from a distance. Bring treats. Whenever you pass someone, verbal reward your dog and

give a small treat. This way they learn that when strange people come near them, food falls from the sky. Sit at a park bench or in a parking lot and play this game. With being home more, we are also not allowing our puppies to be alone. Puppies need to be given time to sleep (and you need time for snacks and beverages). A 12-week old puppy should be getting roughly 17 hours of sleep every 24 hours. Often times these puppies are engaging with their family all day and—without sleep or separation—we will see much more play biting, chewing, barking and wild puppy behavior.

Make sure you are working on kennel training daily. It’s easy to dismiss this task when you and your kids are home more, but this does not prepare your dog for when we return to our “normal” lives. No one wants to feel “stuck” because they are fearful of what the dog will destroy while they are gone. Start by giving your dog a treat every time your dog goes into the kennel but NEVER reward them for coming out. You can also play a game by sitting on the floor and tossing your dog a treat each time they go into the kennel. If you are noticing crying, accidents, destruction or any other concerning behavior, please call your veterinarian. The longer this behavior occurs, the more difficult it becomes to change it.

Due to the concerning behaviors we are seeing in puppies, we created a YouTube channel called “Puppy Social.” The link can be found on our Facebook page.

The year 2020 was not what any of us expected, and that trickles down to our pets. On the bright side, all of our dogs think we quit our jobs to spend more time with them while our cats think we got fired for being the loser they always thought we were. Prove your dog right (the cat already knows it’s right). Work on kennel training, socialization, training exercises, and reach out for help when needed.

NICOLE LUECK, CVT MN Valley Pet Hospital Mankato

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Your wedding will be one of the most memorable times of your life and no one can capture it better than a professional photographer. So how do you find the right one? As you begin the interview process, here are 10 questions to help you determine if you’ve found the best photographer for your wedding.

Does the photographer have a gallery of wedding images you can review?

Reviewing sample work allows you to see the photographer’s strengths and weaknesses - don’t fool yourself, every photographer has them. You’ll also be able to get an idea of their style. Are they formal with an eye for the perfect picture or do they love to capture the hidden moments when no one is looking? Look for images that you can see yourself in. Think of three words that describe you and share those with your photographer. Every photographer has a style and reviewing their gallery can help you determine if theirs is right for you.

What is the photographer’s working style?

Some photographers are orderly and operate like wedding planners. Others prefer to sit back and let the events of the wedding unfold. It’s important that you find someone who can understand and meet your expectations. Discuss this ahead of time and ask away, so that you understand how well the photographer’s working style matches your own.

Is the photographer available for an engagement session?

An engagement session does more than provide you with priceless images together before you get married. It’s also your first opportunity to work with your photographer and develop a relationship that will allow you to be completely at ease on your big day. Use this session to confirm if the photographer is indeed the right person to capture your wedding.

Will the photographer create a detailed shot list?

This list will ensure no important photo is missed during the commotion and excitement of the big day. You should be able to create that list together, add to the list leading up to the day and have a copy of that list the day of. Take an honest look at what images really matter and fill your photographer in on situations he or she might need to be aware of in order to prevent awkward moments, and to ensure that he or she can get the shots that matter most.

What kind of lighting will be used?

Whether you have an indoor or outdoor wedding, you’ll want to make sure your photographer has professional grade lighting equipment to deliver the images your wedding deserves.

Does the photographer have backup equipment?

You’ve prepared contingency plans for every other aspect of your wedding; your photographer should as well. A true professional photographer won’t miss your perfect shot because of a technology issue. He or she will always bring one or two backup cameras, lenses, flashes, additional lighting equipment, extra memory cards, and batteries.

Does the photographer have liability insurance?

Accidents happen at weddings and if one of your guests trips over your photographer’s light stand, it’s good to know you both are protected. Your reception venue may even ask the photographer to submit a certificate of liability ahead of time.

Will there be one photographer or two?

A second shooter increases the probability that no shot will be missed, especially if you are having a large wedding. If there will be two photographers, ask to meet them both to get a feel for their personalities and how well they might blend in on your big day.

What will happen to the images after your wedding?

Will your images be backed up to a hard drive or the cloud once processed? How long will your photographer keep the images afterward? Will they be kept for a couple of years or dumped immediately? If you have any concerns about losing your photos, knowing what the photographer plans to do with your images after your wedding is important.

When will you get your photos?

No, you won’t get your pictures the day after; no photographer can deliver that quickly. It’s a good idea, though, to get a general idea of the timeline ahead of time. You might even be able to agree on getting a couple of images ready for social media use very quickly. But obtaining your photos will likely take several weeks. To help with the wait, some photographers will send you a sneak peak with a few images. Just ask ahead of time!

You won’t be able to see everything that happens during your wedding day. The right photographer will capture moments you never knew existed. To learn how you can find the perfect photographer for your wedding, visit ppa.com/weddingphotographer. BPT

Some moments are simply too important to trust to a camera phone.

A wedding day is filled with symbolic tradition, from varied religious customs to the never-ending circle reflected in the rings and the types of flowers accentuating the celebration. Even with all the traditional rituals to consider, nearly every bride and groom can find ways to give their special day some unique touches that reflect their personality and love.

Music sets the mood for every wedding, and it’s an easy place to put your own spin on the celebration. Whether you forgo the traditional bridal march entirely or simply look for an arrangement that gives an updated twist to the classic version, let guests know this isn’t your average wedding by setting the festivities against a soundtrack that lets your true character shine.

The wedding party is intended to be a collection of those nearest and dearest to the bride and groom, who help ensure the day goes off without a hitch and who lead fellow revelers in celebrating the start of the new couple’s life together. That being said, there’s no reason this group must be limited to women on her side and guys on his, or even that it’s limited to humans – a beloved pooch can make for an adorable ring-bearer, after all.

Photography is an essential element of your big day, but think beyond the images you’ll capture throughout the wedding and reception. Photos lend a personal touch, no matter what your color scheme or theme. Integrate photos of the two of you at various

stages of life, together as a couple and with loved ones (perhaps even some you’re honoring in memoriam). You can display these at a table with the guest book, as part of the table centerpieces, or even on the gift table. Or take things digital and load all your images into a slide show set to music.

Make favors meaningful. Forgo more common items like bubbles and chocolate, and instead send a little of yourself home with your guests. Maybe it’s a memento from a place with special meaning to you both, or a bottle opener shaped like a bicycle to represent the way you met. Just think about the moments and things that define you as a couple and do some searching online. You’ll probably be surprised by how quickly the options pile up.

Serve up a menu that shows guests more about your life together. Your loved ones can order basic beef or chicken anywhere. Instead, give them a glimpse into you. Make your main course the same food you enjoyed on your first date or during another monumental moment in your courtship. Or plan the entire menu around a region that you hold close to your heart.

Weddings are filled with traditions, but that doesn’t mean you can’t put your own touches on the day for a special event filled with memories that are uniquely your own. Find more advice for life’s special moments at elivingtoday.com. FAMILY FEATURES

Do you have too much stuff? Most people do. We live in a material world and a land of plenty. We give and receive gifts for almost any occasion. Many of us shop at a moment’s notice or get excited by a good deal. Thrift store shopping and garage sale hopping are activities. The fact is, we all accumulate “stuff”.

But, are you able to get rid of things as you buy new or replacement items? Or, do you let things pile up to the point of causing stress, filling closets, and stuffing drawers?

Having too much stuff not only takes up space, but it can cause anxiety and stress for everyone in the house. If your dining room table is covered and you’re not able to enjoy a meal together free of clutter, this needs your attention. If your kitchen counters are so cluttered, you don’t have space to make cookies with the kids, you need to make a plan. You can smile and relax when more of your clutter is gone, so where do you start?

Here are a few methods that have worked well for some of our clients when helping them declutter and get better organized: One Thing In & One Thing Out Rule: Start removing one item for every item you bring into the house. If you buy a new pair of jeans, donate a pair. If you get a new pair of shoes, recycle or throw the oldest pair you own. If you buy new towels, take the same number of old ones and cut into rags to use and throw. This will take some practice, but you can do it!

Commit to Filling a Garbage Bag: Set the number of garbage bags or boxes you commit to filling with things that can be removed from your house. Keep going until they are filled. If you haven’t worn or used something in over a year, chances are you’re only going to keep storing it.

For Love or Purpose: A good rule of thumb as you are decluttering is to hold something in your hand. Ask yourself if what you’re holding is something very sentimental that you love. If the answer is “no,” then ask yourself if what you’re holding serves a purpose that is used and relied upon regularly to make your life easier or better in some way. If the answer is “no,” ask yourself if what you’re holding makes you money. If the answer is “no,” chances are you can safely get rid of it without missing it.

Set a Timer: Another method is to commit to working on a specific room, closet, or project for a set amount of time. Decide how much time you will spend, and then set a timer. Don’t get distracted. Work on decluttering until the timer goes off. Then reward yourself with a break or find time a different day to tackle the project again. A timer helps you not feel so overwhelmed by breaking it up into smaller chunks of time.

In speaking from experience, decluttering will feel like a weight is lifted off of you. Less stuff in your life means less stuff to clean, move, maintain, or step around. Smile! And know you can do this.

BY CINDY HAUGLAND tidytightwads.com

We Salute You!

BY MATT SCHUMANN, PH.D., Behavioral Health, Mayo Clinic Health System

Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood, and immunity and can decrease depression, anxiety, difficulties with chronic pain, and your risk of disease. If there were a pill that could do this, we’d all be taking it. Our brains are designed to “problem solve” rather than appreciate; and we often must override this design to reap the benefits of gratitude. What is the right dose of gratitude? Simply stated, it should be practiced daily—just as you’d take that magic pill if it existed. Try starting your day by thinking of someone you’re grateful for as soon as you wake up. It could be appreciating a friend who sends you funny texts, a teacher who recognizes your child’s unique gifts, or the barista who hands you your coffee with a sincere smile. Later, thank that person with a text, note, or kind word when you see the person.

Remember that behavior changes biology. Gestures like that benefit you by releasing oxytocin, a hormone that helps connect people. Some people call it the love hormone. You’ll also benefit the person on the other end of the exchange. After all, who doesn’t like to be thanked for their efforts or just for being who they are?

Another idea is to keep a gratitude journal. Set time in the day— perhaps when you are attempting to relax your mind before sleep—to think back on the day and write down things that went right. Maybe your spouse took care of a household repair, you heard your favorite song on the radio or you saw a double rainbow. Or write about the many blessings that you may have started to take for granted, such as having clean water to drink or having certain abilities.

Our lives are full of reasons to feel thankful. Sometimes we just need to remember to notice them.

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Money. Debt. Budgeting. Three words that can invoke so many feelings—some good but, for many, the feelings bring up negative thoughts such as overwhelmed, confused, and scared.

In fact, according to financial experts, the statistics are staggering.

• 78% of Americans live paycheck to paycheck

• 43% of Americans spend more than they receive each month. They then borrow and use credit cards to finance the shortfall.

• $6,849 is the average credit card debt per person, which costs an average of $1,162 in interest.

• 69% of Americans have less than $1,000 in savings.

With these numbers, it’s no wonder that thinking about personal finance can cause feelings of stress and lack of control over your life. This stress can lead to many physical and emotional side effects, among them irritability, anxiety, depression, headaches, and insomnia. The good news is that there is a growing group of professionals who are available to help. They can bring back peace to your household by providing guidance and tools to gain control over your financial life. This group of people are financial coaches, a growing group of professionals with one common goal: to help individuals and families live a financially peaceful life.

What is a Financial Coach?

Unlike financial planners and financial advisors who work closely with you to manage your financial portfolio and make investment decisions, financial coaches work to educate you, set your goals, create an action

plan to reach them, and modify behaviors so you can make your action plan a reality. Your financial coach also holds you accountable and provides support along the way so that you can change your habits and achieve your definition of financial success. Since a large majority of financial coaches have worked through their own financial issues in the past, they are especially able to empathize and truly understand how their clients feel. This is a big part in building the trust between coach and client since disclosing your entire financial life is very intimidating. Often, clients have very strong emotions around money. Financial coaches help their clients to identify, understand and work through those emotions.

How Will Financial Coaching Help Me?

Financial coaching helps you plan for your future, change habits that could stop you from reaching your financial goals, and gain confidence in your ability to make informed financial decisions. It’s a collaborative, private, and non-judgmental process between you and your financial coach that empowers you to set and reach your goals.

Financial coaches don’t just tell you how to achieve financial freedom. They bridge the gap between providing how-to education and helping you implement lifestyle and behavioral changes to actually get things done. With your coach, you’ll use proven tools and techniques to find your focus and make noticeable progress.

The truth is most people already know how to save money and build wealth. The problem is actually doing it in our day-to-day lives. With a financial coach at your side, you have the possibility of being much more successful in taking action.

Should You Work with a Financial Coach?

It isn’t about how much money you have. It’s how you spend it. If you want to pursue your vision for financial freedom, then working with a financial coach can help tremendously. You’ll learn how to get where you want to be by using the resources you currently have more effectively. And you’ll develop a plan to make it happen. At the same time, your coach will hold you accountable so you will stay on course to reach your goals and get what you really want from your money.

Your coach can help you understand your emotions around money, which are keeping you from achieving your financial goals. During your sessions with your coach, you’ll identify and try to modify negative habits and behaviors so your experience with money becomes positive and adds to your overall health and happiness in life.

Financial coaches work with their clients over the period of several weeks. Often, they meet with clients weekly or biweekly to provide advice and check on progress, especially in the beginning. After six to 12 months, clients should have improved financial literacy and be well on their way to achieving their financial goals and a lifetime of financial peace.

DAROLYN JUBERIEN Financial Coach

Live Full Financial Coaching

BY MATT LONG & AARON JONES J. Longs | Mankato

1 A dressy-casual outfit idea that would be great for a night on the town or afternoon wedding is this sharp flannel finish jacket from TailoRed, lightweight flannel shirt from Eton of Sweden, paired with gray chinos from Brax and woven stretch belt, double monk shoes from Florsheim, and finished with a Secrid wallet from Holland. Turn heads!

2

Men’s athleisure is a hugely popular look including joggers from lululemon, an incredibly soft tee from Vuori, and the most comfortable sweatshirt from Vuori.

3

For your everyday dress casual, we offer shirts from Mizzen + Main that have four-way stretch, are wrinkle resistant, and can be thrown in the washer and dryer-no ironing needed! We paired this shirt with a classic pair of navy chinos from Brax and added some Post Shave Cooling Gel from Jack Black.

4 Premium denim from Citizens of Humanity, a fitted flannel from Eton of Sweden, white leather sneakers from Cole Haan, a woven stretch belt, and solid cologne from Fulton & Roark sets the tone for a casual vibe.

5 Do you have a hard time finding the right look for those dressy casual events? This look is from Rodd & Gunn and includes a floral dress shirt, navy sport coat, and gray chinos, which pair well with Zerogrand Wing Ox dress shoe sneakers from Cole Haan that are both comfy and stylish.

There are still those times that you need a good suit, and this one from Montreal-based company, Jack Victor, in a gray micro print, is a stylin’ choice! We paired it with a unique patterned shirt from Eton of Sweden, Italian made tie from Geoff Nicholson with wood grain tie bar, and double monk dress shoes from Florsheim.

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TO HAVE YOUR EVENT LISTED

E-mail Ruth Klossner at cowladyruth@gmail.com by the 10th of the month. Listings are generally for events that are free to the public, or are fundraisers. Listings will be published as space allows and at the discretion of the editor.

Fri, Sept 4, 11, 18 & 25 and Oct 2

• Farmers Market, Hwy 60 between Collis C Store & Kevin’s Market, 2:30-6 pm. Info: lakecrystalchamber.com/ events.

Sat, Sept 5, 12, 19, 26

• Farmers Market, Central Park, Owatonna, 7 am-12 pm. Info: https://visitowatonna.org/ calendar-of-events/

Sat, Sept 5, 12, 19, 26 & Oct 3, 10, 17, 24, 31

• Farmers’ Market, 25 Adams St SE, Hutchinson, 8 am12 pm. Info: business. explorehutchinson.com/ events/.

• Mankato Farmers’ Market, Best Buy Parking Lot, 8 am. Info: Facebook.

• KNUJ Farmers Market, Cash Wise Parking Lot, New Ulm, 9 am-noon. Info: Facebook.

Sun, Sept 6

• Live Music by Schell’s Hobo Band, Schell’s Brewery, 1860 Schell Rd, New Ulm, 11 am-5 pm. Info: 507-354-5528.

Mon, Sept 7, 14, 21, 28

• North Mankato Farmers Market, So Central College, 1920 Lee Blvd, No Mankato, 3:30-6:30 pm. Info: Facebook.

Tues, Sept 8 & 15

• Henderson Classic Car RollIn, downtown, Henderson, 5-8 pm. Info: 507-248-3691, hendersonrollin.com or hendersonrollin@gmail.com

Wed, Sept 9, 16, 23, 30 & Oct 7, 14, 21, 28

• Hutchinson Farmers Market, 25 Adams St SE, Hutchinson, 2:30-5:30 pm. Info: business. explorehutchinson.com/ events/.

Thurs, Sept 10

• Old-Fashion Spelling Bee, Steele Co Hist Soc, 1700 Austin Rd, Owatonna, 2-3:15 pm. Info & sign-up: 507-451-1420

Thurs-Sat, Sept 10-12

• Sleepy Eye City Wide Garage Sales. Info: sleepyeyeonline. com/goodnews/sleepy-eyecity-wide-garage-sales/.

Thurs, Sept 10 & 17

• Farmers Market, Plaza de St. James, St. James, 5-7:30 pm. Info: discoverstjamesmn.com.

GO. BE. DO. CON NECT.

In these uncertain times, be sure to check ahead to see if events are being held.

Thurs, Sept 10, 17 & 24

• Bands & Burgers, Lucky Lure patio, 416 Main St, Madison Lake, 6 pm. Info: 507-243-4343 or fun@luckyluremadlake.com

Thurs, Sept 10, 17, 24 & Oct 1, 8, 15, 22, 29

• KNUJ Farmers Market, Cash Wise Parking Lot, New Ulm, 2:30-5:30 pm. Info: Facebook.

Thurs, Sept 10 & 24

• Cruisin on Pine & 99, Nicollet, 5 pm. Info: Facebook.

Fri, Sept 11

• Agriculture Appreciation Community Meal, Fairgrounds, 400 W Union St, St Peter, 3:30-8 pm. Info: Nicollet County Pork Producers on Facebook.

Fri-Sat, Sept 11-12

• Lake Crystal City Wide Fall Sales. Info: lakecrystalchamber. com.

Sat, Sept 12

• SAL Bean Bag Tournament, American Legion Post #510, 715 3rd St, Nicollet, 1 pm. Info: 507-304-0054 or 507-995-8530.

• Fall Craft Sale, Steele Co Four Seasons Centre, 1525 S Elm Ave, Owatonna, 9 am-3 pm. Info: 507-456-1120 or bhortop@ farmersagent.com

• Fall Festival, Farmamerica 7367 360th Ave, Waseca, 11 am-4 pm. Info: 507-835-2052 or farmamerica.org/events/.

• Multicultural Fiesta, Community Bldg Parking Lot, St. James, 3:30-9 pm. Info: discoverstjamesmn.com

• Skateboard Art Workshop, Storybook Park, 900 Nicollet Ave, No Mankato, 10 am-2 pm. Info & registration: 507-3455120 or northmankato.com/ taylorlibrary/events-calendar.

• Grape Stomp & Harvest Festival, Indian Island Winery, 18018-631st Ave, Janesville, 12-9 pm. Info: indianislandwinery.com or 507-317-7914.

Sat, Sept 12, 19 & 26 & Oct 3, 10 & 17

• Farmers Market, Central Park, Owatonna, 7 am-12 pm. Info: visitowatonna.org/calendar-ofevents/.

Tues, Sept 15

• Free Flu Shot Clinic, Taylor Library, 1001 Belgrade Ave, No Mankato, 3-5 pm. Info & registration: 507-345-5120.

Wed-Thurs, Sept 16-17

• Adult Craft Night: Mason Jar Wall Sconces, Storybook Park,

900 Nicollet Ave, No Mankato, 6 pm. Info & registration: 507345-5120 or northmankato. com/taylorlibrary/eventscalendar.

Thurs, Sept 17

• Cruz-In Lake Crystal, Marston Park, Lake Crystal, 5-8 pm. Info: lakecrystalchamber.com/ events.

Fri-Sat, Sept 18-19

• Community-Wide Garage Sales, New Ulm. Info: nujournal. com/garage-sales/ or 507-359-2911.

• Citywide Garage Sales, Nicollet. Info: nicollet.org.

Sat, Sept 19

• Giant Celebration Event, American Legion Park, S 6th St, Le Sueur. Info: lesueurchamber.org.

• Fall City Wide Garage Sales, New Richland, 8 am-2 pm. Info: cityofnewrichlandmn.com.

• Bean Bag Tournament Fundraiser for Rolling Thunder Youth Wrestling, Country Club, 1 Golf Dr, New Ulm, 3 pm. Info: 507-920-6781 or Facebook.

• Steele County Relay for Life Fall Craft Sale, Starfire Event Center, 206 2nd Ave SW, Waseca, 9 am-2 pm. Info: 507-456-1120 or bhortop@farmersagent.com.

• Cornerstone Car Show, 1500 SE 18th St, Owatonna, 2-5 pm. Info: beatcares@hotmail.com

• Citywide Garage Sales, Winthrop. Info: 507-647-2627 or chamberwinthropmn@gmail. com.

Sat-Sun, Sept 19-20

• Flat Track Races, Flying Dutchmen Motorcycle Club, 20513 110th Ave, New Ulm, 12 pm. Info: 507-354-2024, fdmc1@comcast.net or FlyingDutchmenCycleClub. com.

Sun, Sept 20

• Roll-In & Charity Classic Car Show & Swap, Nicollet Co Fairgrounds, 400 W Union St, St. Peter, 10 am-2 pm. Info: clubs.hemmings.com/ autorestorers or 507-340-3095.

Mon & Tues, Sept 21-22

• Treat Jars w/ARTifact Pottery, Storybook Park, 900 Nicollet Ave, No Mankato, 6 pm. Info & registration: 507-345-5120.

Tues, Sept 22

• Tween/Teen DIY: Photo Cubes, Storybook Park, 900 Nicollet Ave, No Mankato, 4 pm. Info & registration: 507-3455120 or northmankato.com/ taylorlibrary/events-calendar.

Thurs, Sept 24

• Turner Ladies Sauerkraut Supper Pick-up, Washington St entrance, Turner Hall, New Ulm, 4-7 pm. Info & orders: 507-276-4541 or 507-276-5798.

• Women’s Forum Event— Improve your Life through Self Care, Country Club, New Ulm, 5-7 pm. Info: Facebook or thewomensforumnu@gmail. com.

Fri, Sept 25

• Blood Drive, Police Annex, North Mankato, 12-6 pm.

Sat, Sept 26

• Grape Stomp, Crow River Winery, 14848 Hwy 7 E, 121 am-10 pm. Hutchinson. Info: 320-587-2922 or staff@ crowriverwinery.com.

• New Ulm Diabetes Virtual Walk. Info & donation collection: nudbwalk.com, 612-501-2719, 507-354-8940 or bbschir@comcast.net.

Mon, Sept 28

• Le Sueur Chamber Golf Outing, Country Club, 36195 311th Ave, Le Sueur, 1 pm. Info: lesueurchamber.org.

Tues, Sept 29

• Beer & Hymns on Facebook LIVE, 6:30-8 pm. Info: facebook. com/riverofhopehutchinson/, riverofhopehutchinson.org or 320-587-4414.

Sat, Oct 3

• MakerFest, downtown New Ulm, 10 am-3 pm. Info: chamber@newulm.com or 507-233-4302

• Fall Festival & Chili Cookoff, Downtown Faribault, 12-3 pm. Info: visitfaribault.com/ calendar/.

• Haunted Basement Tours, Paradise Center for the Arts, 321 Central Ave N, Faribault, 1-3 pm. Info: visitfaribault.com/calendar/.

Mon-Fri, Oct 5-9

• Active Aging Week, St. Peter. Info: saintpetermn.gov/155/ Recreation or Facebook.

Tues, Oct 6

• National Night Out, Nicollet. Info: Nicollet Chamber of Commerce on Facebook.

Fri-Sun, Oct 9-11 & 16-18

• LTO Production of Cat’s Cradle, Little Theatre of Owatonna, 560 Dunnell Dr # A, Owatonna, 7-9 pm. Info: visitowatonna. org/calendar-of-events/.

Sat, Oct 10

• Pumpkin Party, Farmamerica, 7367 360th Ave, Waseca, 11 am-4 pm. Info: 507-835-2052 or farmamerica.org/events/.

SeptemberMust

3.

A modern pullover hoodie with hidden hand pockets, heavyweight fabric with a soft brushed back for next to skin comfort. This 95% recycled hoodie is made using 14.9 plastic bottles and 0.82 pounds of cotton scrap, saving 184 gallons of water versus a conventional cotton hoodie. Shop Scheel's today.

Scheels River Hills Mall 1850 Adams St. Mankato, MN 56001 507.386.7767 scheels.com

2. Basin

Basin brings the relaxation of a spa to your home. With a refreshing line of sweetly scented bath bombs, scrubs

Thin lips and lip lines disappear with Versa Dermal Filler. Add subtle definition and lift the corners of the mouth. Advanced injection techniques for the very best results at Mankato Med & Skin Clinic. Schedule your appointment today. Mankato Med and Skin Clinic 1603 N Riverfront Drive Mankato, MN 507.382.8356 mankatomed.com

4. Fashion Masks

Stop in and check out our new double layer face masks. Lots of colors and styles to pick from. $9 each or 3 for $25. Bella Nova Boutique 521 N. Riverfront Dr. Mankato, MN 56001 507.779.7444

Blinds & More travels to your home or office with custom samples. We offer window coverings and interior design services. Our team will travel within a 60-mile radius of Mankato. Schedule your free consultation today!

Blinds & More Window Coverings & Decor 507.380.5019 blindsandmore.org

5. Our Traveling Showroom

Versa Dermal Filler

1. Women's Patagonia Fitz Roy Bear Uprisal Hoodie

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6. Healthy, Vibrant Rejuvenated Skin Skin Essentials offers DERMALINFUSION®, an advanced skinresurfacing treatment that simultaneously exfoliates, extracts and infuses skin with condition-specific serums for an all-inclusive treatment in one step to improve skin health, function and appearance with no downtime.

Call Skin Essentials and schedule a free consultation to discover if DERMALINFUSION is right for you.

Skin Essentials

Mankato Clinic

1400 Madison Ave. Suite 400A

Madison East Center Mankato, MN 56001 507.625.6599 skinessentialsmankato.com

7. Detox Today

A detox foot soak makes joint movement easier in the knees and elbows. It’s an alternative medicine option for people who suffer chronic lymphatic and bone pain. Detoxification also promotes weight loss, as it rids your body of crippling chemicals and raises your metabolism to higher levels.

Body Concepts LLC

8. Alwin Mirror

Update your home interior and add a striking focal point to any room with this beautiful modern mirror finished in silver leaf with woven texture. For all of your home decor needs, shop Nordaas today.

Nordaas American Homes 10091 State Hwy 22 Minnesota Lake MN 56068 800-658-7076 nordaashomes.com

9. Renewal by Andersen Windows: Professionally Installed by Schmidt Siding & Window

You can be confident in Renewal by Andersen® custom replacement windows, which are backed by one of the strongest transferable warranties in the industry. Soon you’ll be saying, “I love our new windows.” Schmidt Siding & Window expert crews install them all year round. Renewal by Andersen® windows are custom-made to fit within the exact space of an existing window. They are an easy, hassle-free way to enhance your home’s comfort and appearance without the major disruptions that often come with remodeling projects.

10. Ready for Fall? It's that time of year to get your yard cleaned up and ready for fall. STIHL's gas or battery powered chainsaws and blowers are ready to get the job done. Stop into C&S Supply, where we not only sell the equipment we service it as well.

C&S Supply

1951 N. Riverfront Dr. Mankato, MN 56001 507.387.1171 or 800.879.1938

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Did you know physical activity is one of the best things you can do for your health? In addition to increasing strength, mobility, and cardiovascular fitness, an active lifestyle boosts your energy and endurance, increases your chances of living longer, reduces depression and anxiety, boosts cognition, and improves sleep.

Women may be concerned about their joints, especially as they age. Maintaining muscle strength helps protect our joints. Muscles help absorb the impact and stress that would otherwise be placed on the joints they surround. Exercise, including resistance training, jogging, and walking, also increases bone health.

Try these tips to be active and kind to your body.

• When starting something new, avoid too much too soon. It takes time for your body to adapt and your cardiovascular system will adapt more quickly than your joints. Allow your body time to rest and recover.

• Use proper body mechanics and technique, especially with sports that involve repetitive motions like throwing or swinging a racket or club.

• Cross training—doing more than one type of activity or exercise— helps work different muscle groups to correct imbalances while allowing others to recover. A runner might add a weekly strength training or Pilates workout to their routine.

• Minimize stress on the joints by achieving or maintaining a healthy body weight.

• Exercise can decrease joint pain and increase mobility in people with arthritis. If you have arthritis or other joint issues, avoid jarring movements and don’t ignore pain. Consider low impact activities like cycling, Rollerblading, swimming, or walking.

So how do you increase your activity or begin a new workout?

Here are some ways to ease into exercise:

• Keep it simple and set realistic, attainable goals.  This will make it easier to stick with it.

• Think about what you have enjoyed in the past or try something new.

• Gradually increase your length of time and intensity of exercise.  Don’t do too much too soon. A good rule is to not increase by more than 10% a week.

• Make it fun! Find an activity you actually enjoy or people you can enjoy it with. Try finding a “running/walking buddy,” family member, team, club, or community of people who can lend a social aspect to exercise while providing encouragement and accountability. Your club can even be virtual through texts and phone apps.

• If it has been a very long time since you’ve exercised or you have a history of a joint replacement or chronic medical condition, check with your medical provider before starting a new exercise program.

• If you feel lightheaded, unusually short of breath, or experience chest pain or pressure, do not delay medical evaluation.

Got pain?

If you are experiencing pain, listen to your body. General muscle soreness and mild stiffness that improves after the first 10 minutes is fine.  Slight joint discomfort after exercises or that shows up the next day but resolves in 24 hours is also typically OK. Joint swelling or muscle soreness lasting more than 72 hours means you are doing too much. Back off, increase rest and, if it doesn’t get better, you should see a medical professional. Also seek help if the pain is getting worse as the exercise continues, keeps you up at night, or causes you to change your body mechanics like your technique or stride.

THOMAS FINN, DO, Sports Medicine & Urgent Care, Mankato Clinic

EX CELL ERATE HEALING.

It is called stem cell therapy and it uses your OWN body’s blood and tissues to help treat your pain. The procedure has to be performed correctly, which few can do. But in the hands of an expert like Dr. Kristin Oliver stem cell therapy has the potential to change lives. It can reduce the effects of arthritis and help injured tissue heal. Stem cell therapy can replace pain with hope. It can return athletes to the playing field and grandparents back to the lives they want to live.

To learn more please visit our website www.bluetailmedicalgroup.com or call Kathy Nelson at 507-385-4014.

Kristin Oliver, MD

A Leader in Regenerative Medicine

Dr. Oliver is a leader in regenerative medicine, having performed more procedures than anyone in the country, including stem cell and platelet rich plasma therapies and provides therapy locally at Mankato Clinic’s location in North Mankato.

bluetailmedicalgroup.com

STEM CELL THERAPY

THE POWER TO HEAL IS IN YOUR BLOOD.