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can be a balancing act, and most of us fall off the beam either occasionally or on a regular basis. This annual health & wellness issue sheds some light on perhaps some of the more unconventional and alternative approaches to the subject.
With a nod to the wisdom of her uncle and great-grandmother, our cover feature, Megan Schnitker, brings generations of knowledge about plant medicine to her shop, Lakota Made, and the customers who benefit from her products. Initially creating salves, teas, and tonics for her family, Megan was encouraged to sell them to others online, and now through her popular store in Mankato as well. Listen to your elders.
We’re at our best when everything feels in tune. And sometimes it takes saying no to conventional drugs, and considering new alternatives. With this in mind, nurse practitioner, teacher, and entrepreneur, Amy Haycraft, opened Harmony Center and became the first medical cannibis certifier in the area. The ability of cannabis to help improve quality of life and allow people to return to normal activities has clients singing her praises.
Our Facebook poll this month asked readers for their best sleep tips, and the overwhelming response was a real eye-opener. Apparently, we give a lot of thought to our night time rituals. The advice—which ran the gamut from weighted blankets, shutting off electronics, music apps, and fans, to journaling, body pillows, and downing beers and pizza—won’t keep you awake at night.
I typically don’t have a problem falling asleep. The problem is waking up at 2 a.m. with the Gilmore Girls theme in my head, or worrying about work deadlines, or wondering who is going to visit me in the nursing home when I am 99, or trying to decipher the meaning of a recurring dream where
I am putting in my contact lenses but they are as big as dinner plates. One thing I have found helpful is reciting the alphabet, and coming up with words for each letter based upon a subject. For instance—Flowers: A -aster, B -begonia, C-chrysanthemum, and so on. Or my favorite—Compound Words: A -afternoon, B -buttercup, C-catbird, etc., with the intention of eventually getting to Zzzzs (zookeeper!).
One way to achieve balance is to mix and match. Generations Child Care and Memory Care does just that by putting young kids and older folks in the same care facility, resulting in a Reese’s Peanut Butter Cup effect that creates a better-together experience. Owner Kristin Gunsolus credits her grandfather with planting the idea and after some research, she ran with it. Director Morgan Haman, with her background of working with seniors, along with program director Haley Fast, and her history in child protection, make for a sweet combination.
The brain needs a balance of chemicals for it to send signals to our body to function properly. When that goes out of whack, as is the case for those living with Parkinson’s Disease, it’s time to fight back. And River’s Edge Hospital does that literally with their Rock Steady Boxing program. The forced intensity of boxing helps to release the needed dopamine for the brain, and increases mobility for the patient. A one-two punch. Even during the best of times, the ability to have a good hair day, clear skin, a relaxed demeanor, and a focused mind can be a pain. Add suffering a loss into the mix and it can be much more of a challenge. Laura Spitzer, owner of Indulge Salon and Spa, who lost her infant daughter in 2019, faced that situation on her quest for some relief during her grief journey. Unable to conveniently find the services she needed to move forward, she decided to do it herself by opening Indulge & Co., which offers a variety of specialized services. Her pain became her community’s gain.
It’s clear to see that with the many and varied options for feeling our best, achieving balance may be as easy as A-B-C. (Airline, Backdrop, Campfire…). Pleasant dreams.
Sharing the story of my journey and recovery helps people feel not alone.
By KRISTIN SJOLIE PHOTOS BY JON CARTER PHOTOGRAPHY
Watching and listening to her Lakota elders taught Megan Schnitker the truths and skills that helped her become the person she is today. This clear sense of self, culture, and responsibility gave her the vision and capability to form her own indigenous woman-owned small business, Lakota Made LLC, on North Riverfront in Mankato.
As a child, Megan, her younger brothers, and cousins spent most days outdoors at their grandparents’ farm in south central South Dakota, near Milks Camp.
“We were to entertain ourselves and play outside unless called in for meals, or injured,” Megan said. Plant-based medicines were used for first aid to assist the healing process.
Time outdoors exploring nature, as well as years learning which plants to use for various needs, helped form the foundation for Megan’s future passion and career. Her uncle was her first teacher, showing his nieces and nephews plants they could eat, and plants to use for first aid. A few years later Megan met her great-grandmother, an expert herbalist, who taught her plant medicine and the Lakota language. They spent many hours together harvesting and drying plants, and creating medicines. Her greatgrandmother only spoke Lakota, which made communication challenging at first, but eventually Megan began to learn the language.
“I learned that family is super important,” said Megan. “Listen to your elders and cherish them. When they are gone their wisdom is gone,” she said. She also learned by watching the example of others.
When she was young, her parents were often away from home attending college and working to provide for their family.
“I learned about work ethic and determination from their sacrifice,’’ said Megan. “To work to get what you want, that it’s not given to you.”
Her mother has worked for many years with Honey Lodge by Lakota Youth Development, a non- profit in Herrick, South Dakota. Youth are taught beekeeping, and skills to aid in future employment. Honey products are sold and the money returned to the program to teach future youth beekeeping. Lakota Made LLC purchases product ingredients from Honey Lodge.
Megan’s father worked as a tribal game warden, a tribal police officer, and a police officer for Winner, South Dakota. He is very involved in his community, serving on the school board and as a community chairman for years. Both parents instilled in their children Lakota teachings and traditions.
A sacred part of Lakota tradition is giving a child their spirit name.
“When an individual is given a spirit name it comes with purpose and responsibility,” Megan said.
Her spirit name is ‘Many War Bonnets Woman,’ which is also her grandmother’s name.
“Each feather in a war bonnet is an achievement,” she said. “The original woman who was given this name had so many feathers that they made many bonnets. That is how she received this name. It is a big name to live up to.”
Megan takes this responsibility seriously. This is evident in her purpose statement: ‘to help people through education, art, and culture to honor the
families I come from.’ Her dedication to her responsibility is seen through involvement in family, business, and community.
Megan and her family moved to Mankato seven years ago to help her husband, Ethan, set up Transcendence Foundation, a non-profit organization for people in recovery. The program ended after two years when funding was discontinued. Megan became a stay-at-home mother of seven daughters, making salves and medicines as needed for her family.
Ethan encouraged her to sell her products, and Lakota Made LLC was born.
“Everything comes from a need,” said Megan. Products are made to meet the needs of family or customers. Some products are used seasonally, others year-round.
“The idea was that products rotate out,” she said. “But each product has its own following. There is not one favorite. Elderberry tonics are the top sellers.”
In three years, Lakota Made has grown from a home business with a table at local farmers markets and events, to an online store, and a brick and mortar location. It recently outgrew its first storefront and production location, and moved across the street. This location has more room for retail displays, a large production area which can also be used as a classroom, a garage door for ease of moving in supplies and product out, and an upstairs warehouse to dry and store plants.
Lakota Made LLC offers herbal remedies and personal care products in the form of salves, teas, tonics, infused honeys, soaps, aromatherapy, and smokable herbs. In one year, the number of products offered has doubled. Wholesale accounts across the United States have increased to 25. Online business is booming, with over 2,100 orders filled in November and December of 2021.The new location has expanded the hours it is open to accommodate local product interest.
“The vision for the store is to give a safe place for people to ask their questions about indigenous topics,” said Megan. “There is a need and a want for this and for community presentations. There was not an outlet for this before.”
Every day is an adventure.
“Every day is an adventure,” said Megan.
Sharing indigenous and cultural information, especially about incorporating plants in daily life, is Megan’s mission.
“Plants have health benefits and also affect mental health,” she said. “When the body feels better, mental health is better.”
Megan openly and honestly shares the story of her own recovery, and her personal struggles with mental health. She has functioning adult OCD, ADHD, anxiety, and depression, which she handles to the best of her ability using cultural teachings and medicinal plants. “Sharing the story of my journey and recovery helps people feel not alone,” said Megan.
Plants contain medicinal elements that are released in various ways to be most easily assimilated, and promote therapeutic effect on the body. Some are smoked or inhaled, some topical, and others ingested.
Herbs for aromatherapy or smoking help with mood and have a therapeutic effect.
“This is a method used in all cultures,” said Megan “Cigarettes have given smoking a bad rap. Some plants are for lung health and you have to smoke them to break up mucus and get it out.”
Topical herbs are typically in a carrier agent, usually an oil, with beeswax added sometimes to create a salve to make it easier to apply to the body where needed.
“Often in nature the plant that provides the remedy grows close to the plant that causes the irritation to the body,” said Megan.
An example is stinging nettle, which causes skin irritation. Jewelweed is frequently found growing near stinging nettle, and is a cure for skin irritation and rashes. Branches are easily broken or crushed, releasing a gel-like substance. This can be directly applied to the irritation site, or harvested and used to create a salve that is easily preserved for year-round use.
Medicinal plants are ingested through teas, tonics, and infused products. Many can be picked and immediately eaten.
“My uncle taught us as children which plants to eat for snacks,” Megan said. Many plants considered weeds have food benefits with vitamins and minerals, and can be eaten raw or cooked. One example is stinging nettle, whose tiny hairs can cause skin irritation. If harvested carefully, and boiled or blanched, it can be eaten and has a flavor similar to spinach. All parts of stinging nettle have medicinal use.
Megan’s family also assists in wildcrafting plants. They have a small bus with a high ceiling that they take on family trips, and to events where they sell Lakota Made products. Plants are spotted along the roadside or on a property and they stop and ask for permission to harvest them.
“Just last week, we were driving and saw a homeowner removing cedar in his yard,” said Megan. “He was happy to give us some.”
Other plants are harvested from local farms. The plants are hung in bundles to dry from the tall ceiling of the van, and brought to the warehouse for drying and product preparation.
Ecologically responsible practices are important to Megan in all aspects of her business.
Responsible harvesting methods are utilized to ensure that plants will continue to propagate where she finds them. She does not harvest plants that may have been sprayed or chemically fertilized. Reusable or recyclable materials are used for product containers, and shipping as much as possible. She encourages customers to return containers and shipping materials for reuse or recycling.
Being an active community member is part of the responsibility Megan feels as a leader. She serves on the Twin Rivers Art Council, as a school district consultant, and on the American Indian Parent Committee. She also helps coordinate Indigenous Peoples Day, is a member of the River Valley Makers, and works on the Mahkato Mdewakanton Association Pow Wow Committee.
Now in the role of elder herself, Megan passes on the cultural truths and skills shared with her throughout her life. She carries out this responsibility through her family, Lakota Made LLC, and community involvement. Her daughters will continue to learn, share, and keep alive Lakota traditions, and may someday have their own Indigenous woman-owned small business. RVW
Listen to your elders & cherish them. When they are gone their wisdom is gone.
he three key players all watched their grandmothers experience Alzheimer’s, they watched their families struggle to provide care, and they noticed the things that seemed to bring moments of joy to their grandmothers’ faces.
One of the things that always brought a smile and a sense of calm for all of them was children.
“We always dreamed about creating the perfect place for my grandmother to go and be safe and happy,” Kristin Gunsolus, Owner of Generations Child Care and Memory Care in Mankato, said. Her grandfather is the one who suggested putting memory care and child care together in the same building and, with that, the seed was planted.
Curious, Gunsolus consulted the magic of the internet to see if this was something that actually existed. She was excited to discover various centers that have successfully combined the two populations.
“Some of the videos I watched with the kids and residents interacting were absolutely beautiful,” Gunsolus said, “I knew I wanted to create a space for others to have that experience.”
While continuing to manage her full time, busy day job as a lawyer, Kristin secured additional investors for the project.
Brittany, Jared, and Jody Linder also share in ownership of Generations, although they are not engaged with operations.
Once funding was in place, Gunsolus knew she needed to find the right team to help her vision truly come to light.
Through a few seemingly destined happenings, Morgan Haman found herself in the director position, and Haley Fast took on the role of social work and program development. Haman was officially the first Generations employee.
“I knew this job was for me,” Morgan said. With a history of working with seniors since finishing high school, Haman has always been drawn to this population. She had also watched her grandmother live with Alzheimer’s and she was driven to be part of the team to help create the best possible experience for those living in care facilities. Hayley, on the other hand, had been working as a licensed social worker in child protection. One late night while rocking her newborn back to sleep, she came across information on Generations.
“It sounded so special and I wanted my kids to go there,” Fast said.
Hayley was also reminded that her grandmother had run a daycare before she was diagnosed with Alzheimer’s and Fast knew that children had remained a deeply rooted joy. So, she decided that her kids shouldn’t get all the perks and— although there wasn’t a job posted—Fast reached out and said, “I want to be a part of this.”
The three endured building delays, COVID complications, and other unexpected challenges while dreaming up all the ways they could create a special and unique space. They invested significant time developing programming and activities that would help engage both populations and create moments of connection.
Hayley attends all new assessments, which include a psycho-social assessment to help her individualize programs that are inclusive to all residents. From bingo, to baking, gardening and golf, there is always an activity that matches the interests of each elder.
The children are brought over to their grand-friend’s home as visitors who help and participate in activities.
“It is never forced,” Fast asserted, “We always respect that this is the residents’ home and the kids are visitors.”
That being said, the trio described many instances of special moments shared by the children and their grand-friends.
“It’s amazing to see the beauty of the lifecycle,” Fast said.
An infant boy being rocked by a 91-year-old woman. A preschooler touching her grand-friend’s cheek and asking about the lines on her face. Grandfriends clapping for the preschoolers graduation party. An elder—who would normally isolate—find motivation and purpose when their friends come over to share a snack.
“My mom hasn’t been this happy since before my dad passed away,” Caryl Zernechel, a resident’s daughter, said.
Creating an environment that supports these unique interactions does require some additional training from traditional assisted living settings.
Morgan explained, “All staff are trained on de-escalation strategies and debriefing.”
Beyond that, the staff is allowed to remain flexible.
“If something is not working, we simply stop the activity,” Haman added. The staff is also informed of individual preferences and triggers, as well as how to identify early signs of agitation. A wonderful by-product of this is that staff naturally become more connected and invested with the residents.
“We really thought staffing would be one of our biggest challenges,” Kristin said, “but it has not been, thankfully.”
Fast describes—with a smile—Generations’ staff as one big, sometimes slightly dysfunctional, yet happy family.
“I can’t tell you how much I love working at Generations. All the residents have very quickly become so special to me,” Dani Fischer, CAN, said.
With 20 private suites available, Generations still has openings in its assisted living. The daycare, on the other hand, has a waiting list that stretches into 2023.
As all three described their journey with Generations, tears came to their eyes—Generations is truly a passion project.
Fast stated, “The idea of this comes from the heart, and that sincerity has been intertwined in what we have built.” RVW
The legalization of medical cannabis in Minnesota created a new opportunity for Mankato nurse practitioner Amy Haycraft. With the legalization came a new requirement for certification by those wishing to acquire the cannabis.
With the need for someone to do that in southern Minnesota, Mankato’s Haycraft first dismissed the idea when it was proposed by a family friend—but later challenged herself to go for it.
Within a month, Haycraft had her new business up and running, opening the middle of June 2022.
“I went with the mindset that I didn’t know how things would turn out but, if nothing else, I will have learned other skills,” Amy said. Always up to facing challenges, Haycraft did much of the start-up work herself to keep costs down. She taught herself how to create her own web page, she set up a business line and opened a new bank account, created templates for electronic health records, wrote many of the
policies, and worked with the Minnesota State Department of Health. To become a medical cannabis certifier, Haycraft herself had to be certified by MDH, have an office space, and have all procedures in place. As a nurse practitioner, there was nothing to preclude Amy from being certified and everything else checked out.
Haycraft rented a room in a chiropractor’s office, at 1706 Lor Ray Drive in North Mankato and established Tuesday and Thursday office hours.
The timing was right as Amy is currently on a one-year sabbatical from her teaching duties as a nursing instructor at Minnesota State University, Mankato, providing the flexibility she needed to get her new business, Harmony Center, up and running.
“It’s taking off, it’s wonderful to see this growing,” Amy said.
Rather interestingly, Haycraft has found that the bulk of the patient population reaching out to her is in the 60 and up age group.
“It’s wonderful in many ways that I never anticipated. “I’ve gained wisdom from visiting with them. People are eager to find something that can help them maintain their quality of life—to spend time with their grandchildren, to maintain their lifestyle. Many of the Baby Boomer age have tried opioid medications and, in many instances, these aren’t a longterm solution. This helps them get through their days and nights.”
In order to purchase medical cannabis, patients must have their diagnosis medically certified. Haycraft’s center is currently the only one in southern Minnesota that can provide that service.
“Certifications for medical cannabis are restricted to a small number of medical conditions. The State of Minnesota has 14 qualifying diagnoses. People have to have pre-existing diagnoses. I verify that they qualify. I work with their regular doctors and advise those that see me to maintain transparency and discuss this option with their doctors” she explained. “I go through the history of their present illness, I have them bring in their medical records, I review their medications and allergies. I provide a lot of guidance—it’s a new system so I provide a lot of education on the whole process.”
Haycraft inputs the information she gathers to the Minnesota Office of Medial Cannabis, onto the MDH database, and patients are notified whether they are approved.
“I guarantee that their information will go into the state database the same day as their appointment so they can move forward as soon as possible,” Amy stated.
Once approved, patients can go to approved dispensaries in the state, to work with the pharmacists to create their own regimen. Medical cannabis is available in several forms, and dependent on each State may include pill, liquid, oil, powder, flower, edible, and topical formulations.
“In health care, we talk about patient-centered care. This is really patientcentered. People work with their pharmacists to create a regimen best for them and their lifestyle,” Haycraft said. “The purpose of medical cannabis is to provide symptom relief without mood-altering effects, intoxication, or any semblance of recreational use. People may be surprised by the level of checks and balances, and the high level of ethical standards in this whole process.”
Local residents can access cannabis locally at RISE Medical Cannabis Dispensary in the Madison East Mall.
“The staff there is professional, knowledgeable, and friendly,” Haycraft said.
While Amy’s goal is to help people in the local community, she has served patients from as far west as Redwood Falls and as far east as I-35. Although she didn’t have many clients from the metro at the start, her website hits at harmonycentermn.com are growing, with a large portion now being from the Twin Cities area.
Haycraft is seeing about eight to ten patients a week. While that may not seem like a lot, it is for her niche business.
Although Harmony Center office hours are currently limited to two days a week, Haycraft will do whatever she needs to accommodate the need of her clients, and when appropriate provides face-to-face virtual appointments from her home in Mankato.
“I’m so fortunate. The community has been supportive. I didn’t know how this would be received in a conservative community like this, but the support for my locally-owned small business has been overwhelming. I have full gratitude and appreciate that support, especially when I’m just starting and doing this all on my own.” RVW
With her new niche business established, Amy Haycraft’s newest challenge is training her cute new puppy, “Ruthie,” a Cavalier King Charles Spaniel/ Maltese mix.
Amy grew up outside of Lewisville and graduated from Madelia High School. She left the area for 12 years, first to get her education in Arizona, then to work as a border nurse and at Mayo Clinic there. She became a general nurse practitioner, graduating in 2010.
In 2014, she came back to Minnesota to teach at MSU and went on to finish a doctor of nursing practice, as well as a psychiatric practice degree. With that, she can see patients for their primary care, as well a behavioral health conditions.
“I’ve never had just one job,” Amy said. “Even when I was a registered nurse in the hospital, I picked up extra shifts at another hospital. I like the extra challenge, it’s something different. I need it, I like it—it’s something to challenge my mind.”
Haycraft comes from a family of nurses. Her mother, Pam, was a nurse, as was an aunt, and three great-aunts. One, Edna Thayer, now 86, was dean of nursing at MSU. “She and I are very close,” Amy said.
Amy is also close to her two older brothers, two nieces, and two nephews. Her dad is still living but her mother passed away in 2021.
“After mom’s passing, I was really down, but this project gave me focus. It really helped me with the grief process. I think mom would be so proud that her daughter is doing this,” she said.
For fun, Amy enjoys going to the family’s lake home at Alexandria for kayaking and pontoon rides. She likes to garden, raising vegetables and flowers at her house on a Mankato cul-de-sac.
With her business established, Amy’s latest challenge is training her 12-week-old Cavalier King Charles Spaniel/ Maltese mix puppy, “Ruthie.” While she’s had a dog before, this is the first she’s training. A visit to Amy’s home proved that’s she’d doing a good job with this challenge, just as she is with her new business.
for visitors and residents alike in New Ulm. Not only is it a German-experience destination with its variety of festivals, New Ulm is also a fun-filled and historic learning adventure for everyone. The Laura Ingalls Wilder Historic Highway will lead you to the beautiful Minnesota River Valley with its surrounding bluffs. Keep an eye out for deer, geese, swans, ducks and other critters that also call the New Ulm area home.
Hungry? Order up! Have a quick hot dog or burger and fries, dine on worldfamous ribs and kraut, enjoy gourmet burgers, steaks, ethnic cuisine and unique deli items. Pack a picnic from our many grocery stores or grab some takeout. Then hit one of New Ulm’s 40 parks! Play like a pirate or spot eagles at Riverside Park and meet Gertie the Goose; meander around German Park’s flowered paths and eat by the fountain or in the shade of the bandstand; or head up the hill and have fun under the watchful eye of Hermann the German in Hermann Heights Park. You can even take the stairs to the top of the monument for a breathtaking, panoramic view of the town and its surroundings. Not for the faint of heart but well worth the climb!
Make sure the kids bring their blades, bikes or skateboards to roll down the 13 miles of paved trail that cuts through woods, town and parks. Or, for the dare-devils in the family, head to the skate park and take a flying leap. In summer, suit up and head to Flandrau State Park to splash in the large sand pool, and enjoy the beauty of the Cottonwood River and surrounding woods. If you visit in fall or winter, explore the trails on foot, snowshoes, or cross country skis.
Got teens? New Ulm is a boutique haven for female fashion mavens. A great mother-daughter day trip.
While you’re downtown, you might as well take in some local history with a self-guided walking tour, then stroll through the Brown County Historical Society Museum or the Music Hall of Fame.
If you’re up for a something wild, then New Ulm’s long-lived motorcycle club, the Flying Dutchmen, can take you along for the ride with one of their many cycle events, including flat-track races and hill climbs.
You family fun time isn’t complete until you have refreshments at the iconic Schell’s Brewery. Bring home souvenirs from the gift shop, take a tour, discover hidden gnomes, enjoy the gardens and meet & greet a peacock or two.
Our nationally recognized community has been cited in several state and national publications including Minnesota Monthly and USA Today. Plus, it’s also great to know that New Ulm is in the top 2% of the safest cities in the state. 204543
“Your hometown heating and cooling specialists since 1947. And we do duct cleaning too!”
There are plenty more activities and events to participate in year around whether for a friends’ get together, date night, or romantic weekend. Enjoy the specialty shops, bars and nightlife, live theater, and festivals galore. For more details on what to do, where to stay and more...
WASHER & DRYER
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s - Sleeps 8+
200 square feet, you will love the charm of his nearly 100 year old home, including the beautiful hardwood floors and high eilings Please enjoy any of the FOUR great utdoor spaces available including a large front porch, a small coffee deck on the second floor, the back deck or the patio with a cozy, private fire pit The property also has off-street parking
the gar
Many of us remember the Rocky movies, spanning from 1976 to the Creed remakes of today. All of the movies show intense scenes of boxers training for the fight of their lives against various villainous opponents—some of whom were willing to fight dirty.
The fight of the boxers of Rock Steady Boxing is even more critical than that of Rocky Balboa or Adonis Creed because, instead of fighting for a championship belt, they are fighting a villain called Parkinson’s Disease.
Parkinson’s Disease is a progressive and degenerative neurological disease. The brain’s production of dopamine, a neurotransmitter responsible for brain-to-muscle communication, is reduced. This leads to a deterioration of motor and non-motor function, including balance, speech, and sensory function. Outward symptoms are recognized by tremors, stiffness, slow movements, and trouble with balance. Symptoms may also be audible including a softer voice and slowed or slurred speech.
Although there is no cure, there are several treatments, including medication, various surgical treatments, and lifestyle changes such as diet, exercise, and emotional support. But the only treatment that has been found to slow the progression of Parkinson’s is exercise. Not just any exercise, but forced, intense exercise.
“We know that intensity affects the way our brain uses dopamine. To make that connection to some of the parts of the midbrain, exercise has to be of an intensity that challenges the system,” Deb Mattson, Physical Therapist for River’s Edge Hospital in St. Peter, said. “Going for a walk is good, but if you’re not really picking it up and having some intensity, it’s not going to have the same effect.”
This release of dopamine into the brain stimulates the lost communication between brain and muscle for someone living with Parkinson’s. A consistent practice of an intense level of exercise can raise a person’s quality of life by increasing mobility and independence, while decreasing the risk of falls, the impact of symptoms, and the use of medication.
Mattson has been a physical therapist at River’s Edge Hospital for 16 years. Her passion for Parkinson’s programming began in 2013. She was instrumental in bringing LSVT Big, a clinical intervention based on the speech program of Lee Silverman Voice Treatment, to St. Peter. LSVT Big is a one-on-one program that helps people with neurological conditions maintain function in walking, balance, and other daily activities.
As the LSVT program grew, Mattson and the team of therapists at River’s Edge Hospital saw the need for more Parkinson’s services.
Rock Steady Boxing was just the program they were looking for.
Rock Steady Boxing was the first gym in the county dedicated to helping people with Parkinson’s come out swinging against the disease.
Scott Newman was diagnosed with Parkinson’s at the age of 40. His friend Vince Perez was an experienced boxer. He wanted to encourage Newman to keep fighting against the disease. Perez developed a boxing program specifically for Newman to hit Parkinson’s where it counted—vulnerable neurological points. After seeing the health benefits of boxing firsthand, Newman created Rock Steady Boxing.
What started in Indianapolis, Indiana, now has affiliates all over the world.
Although all exercise is important, boxing hits the key components of forced, intense exercise that have proven to make the most difference for anyone living with Parkinson’s.
“Any high intensity exercise is beneficial, but boxing adds the additional coordination and balance components to it as well,” Kaitlin Koester, Physical Therapist and Rock Steady Boxing Coach, said.
“That’s what’s nice about boxing. Postural instability and slowness of movement is a big piece of Parkinson’s and practicing these skills can make participants better at reacting and better at just moving in general, so that you don’t notice those types of symptoms as much,” Mattson said. “It really affects cognition as well. Exercise forces better connection in the brain.”
River’s Edge Hospital became an affiliate of Rock Steady Boxing in February 2022, bringing another incredible Parkinson’s resource to southern Minnesota.
In the classes, participants use adapted boxing drills to push out of their comfort zones. The challenging drills are focused on agility, speed, muscular endurance, hand-eye coordination, footwork, and strength.
Much different than the boxing training of Balboa or Creed, these Parkinson’-specific exercise classes are led by coaches who have been trained in the Rock Steady Boxing program and understand the nuances and progression of Parkinson’s Disease.
At River’s Edge Hospital, five trained and experienced coaches—Deb Mattson, Physical Therapist; Nicole Boelter, Exercise Physiologist; Kaitlin Koester, Physical Therapist; Tracie Lafata, Occupational Therapist; and Shannon Hamer, Physical Therapist Assistant—run two different classes based on progression.
Prior to being accepted into the program, boxers are assessed to ensure a safe workout. Classes can be adjusted to fit the varying progressive levels of progression of Parkinson’s. They meet twice a week for one-and-a-half hours. Having expertise in Parkinson’s Disease, the classes hit upon more than punching bags.
According to Mattson, there is a recipe for what each class includes for Rock Steady Boxing. The fundamentals of the class are based on the major components of exercise intervention for people with Parkinson’s, as required by the Parkinson’s Foundation and the American College of Sports Medicine.
These elements are aerobic activity, strength training, balance, agility, multitasking, and stretching. But they are also working on fine motor skills and voice activation.
“Parkinson’s, in general, really benefits from the amplitude of movements and the intensity of boxing,” Mattson said. “The classes are meant to get all cylinders going.”
Rock Steady Boxing provides the right kind of exercise and socialization to be most beneficial to patients.
Since Parkinson’s Disease can lead to isolation and depression, Mattson was also interested in the group aspect of the Rock Steady Boxing exercise class, offering socialization for participants.
“We know, through the research, that there are many components in the importance of exercise for people with Parkinson’s, including slowing down the disease and becoming more functional,” Mattson said. “But socialization is huge. They say you can’t out exercise bad socialization in Parkinson’s because, when people become isolated, their decline is even worse.”
“The camaraderie is so important,” said class participant Charlene Washa. “It’s important not to isolate at home, but to keep being out and about with other people.”
Washa has been living with Parkinson’s Disease for several years, six of which she has been working with Mattson in therapy. Washa stays active through gym memberships, cycling, and lifting weights, but has found boxing to be most beneficial.
“Exercise is the only thing known to possibly slow the progression, but it needs to be intense,” Washa said. “Boxing is the best thing because it has that intensity.”
Not only is the program beneficial, but it’s also fun. According to Washa, Rock Steady Boxing classes are never the same twice.
Assistant Coach Caitlin McCabe steadies the heavy bag as John Hill throws a punch. John Hill jabs a heavy bag in his Rock Steady Class. Participants are doing new activities each time they attend.
Washa has been a huge advocate for the program, speaking to various support groups and community groups about Parkinson’s and the benefits of exercise.
Although it’s a new program for River’s Edge Hospital, the coaches of Rock Steady Boxing are already beginning to see benefits for their participants.
“I think a lot of folks have a better, more positive outlook as they gain confidence with Rock Steady Boxing,” Koester said.
Mattson saw people struggling to walk as they come into class and—by the end of their training—there is a noticeable difference in their gait. She has also seen an increase in endurance since first starting the class last February.
Mattson continues to share new research about the benefits of exercise for individuals with Parkinson’s Disease. The best thing anyone with a Parkinson’s diagnosis can do is get active, and the earlier the better. The participants
and coaches for Rock Steady Boxing work hard to get the word out so anyone fighting a long-term match with Parkinson’s knows their resources and starts throwing punches early.
“The goal is that on the day of diagnosis they would reach out and be able to come here so we can help as early as possible,” Boelter said.
The coaching team tries to partner with physicians and specialists, as well as speaking to different health care groups, support groups, and community groups to spread the word.
“I think it’s important for people with Parkinson’s to get the word out and know the resources they do have in St. Peter,” Washa said.
Each resource is another key tactic against the tricky opponent of Parkinson’s.
“Parkinson’s is a progressive disease, but we know that, with the right exercise, you can slow that progression and make a better quality of life,” Mattson said. “Your hard work is going to pay off.”
Having the strategy of Rock Steady Boxing and the expertise of coaches Mattson, Boelter, Koester, Lafata, and Hamer in their corner, has been key in their boxers’ fight against Parkinson’s Disease, slowing its progression and offering a better quality of life.
One of these days, research will provide the secret punch to knock out Parkinson’s but, in the meantime, these boxers can at least give the disease a jab, a cross, a hook, and an uppercut to keep it in line. RVW
Coach Kaitlin Koester demonstrates form as Don Ruffing hits the speed bag.
Rock Steady Boxing participant Charlene Washa attacks a speed bag.
his past spring, Laura Spitzer, owner of Indulge Salon and Spa in Fairmont, opened a sister store, Indulge & Co. The new business offers expanded services aimed at supporting the community’s overall wellness.
While she’s owned Indulge Salon and Spa for 14 years, Spitzer said she always had a vision of expanding the business.
Then in 2019, she experienced the loss of her seven-month old daughter, Emmalyn, who had struggled with multiple health complications.
“After losing Emmalyne, I tried all of the conventional resources and still wasn’t feeling like I was meeting what I needed in my brain to help to continue to push forward without going in the direction that I wanted to in regard to extra medicine,” Spitzer explained.
She clarified that she knows medication can be really helpful for those who need it, but she didn’t want to take more than she needed to.
“I traveled out of town for different services to help me on my grief journey,” Spitzer said.
In early 2022, Laura secured a CARES act loan and found a space in downtown Fairmont, two blocks from Indulge Salon and Spa. At about 6,000 square feet the building provides the space needed to bring in the additional services Spitzer wanted to provide to the community.
“I wanted to give different options, all located in one hub, whether it’s emotional wellness, physical wellness, health and wellness, and all of the fun things we can stick in with it,” Spitzer said.
Indulge & Co. offers specialized services such as halotherapy, or salt room therapy, a cocoon fitness sauna pod, float detox bath, reflexology, Reiki and cryotherapy.
“Whether you’re on a grief journey, suffering from COVID or personal things in your life, a lot of these subjects will be touching on anxiety, depression and mental health. I really feel that’s important,” Laura said.
She believes part of overall wellness is also feeling that you look your best. While Indulge Salon and Spa focuses on hair care and nails, Indulge & Co. has additional services such as cosmetic teeth whitening, microblading, and cosmetic tattooing.
The Aesthetic Loft, which is based in Mankato, also has space inside the business and offers a number of services—from derma fillers and facial peels to micro needling.
As for the extras, Indulge & Co. features a full coffee shop, with a walk-up window, because even a small treat can play into overall wellness.
“Even down to the coffee shop, I try to put little reminders that made me happy while in the hospital with our daughter. For me a treat was
Bai watermelon water and a piece of carrot cake, so I carry those items,” Spitzer explained.
The space also has a fitness studio as Spitzer understands that physical fitness can help people get back into a groove. Different instructors lead an assortment of classes including high fitness, deep stretching and yoga. Indulge & Co. features a boutique with some specialty items. Spitzer said she’s conscience of carrying products made in the United States and, specifically, in Minnesota. It also carries products made with a purpose.
“We ran the salon and spa aspect for 15 years and I feel like I’ve been able to give a lot of really good jobs over that duration of time. With the addition, I’ve been able to double the amount of business owners within these walls. Hopefully, it benefits them and the community and surrounding areas,” Laura said.
Indulge Salon and Spa has about 15 full-time employees and, with the addition of the sister store, Spitzer has given another 20 people jobs. She feels like the business adds to the growing downtown, and is passionate about supporting the economic growth of the community.
Laura has heard feedback from customers and clients who have been happy with the fact that they don’t need to travel to get the specialized services, as many aren’t offered within an hour of Fairmont. For most, the nearest would be the Twin Cities.
While the business has already proven to be beneficial to many for different reasons, Laura is not ready to stop just yet.
“I have a lot of plans up my sleeve,” she said with a laugh. She has plans to bring in a lot more services focusing on nurse coaching, chiropractic, meditation, and deep breathing.
“Hopefully, we’ll be bringing in classes for children, too, for them to figure out how to handle different situations with more natural thought processes, learning how to calm yourself, and take deeper breaths,” Spitzer said.
Laura’s three children, and her husband Tom, have been huge supporters of the business as Spitzer calls it “a family affair.”
As for her favorite part of what she does, Spitzer said it all has to do with the people.
“I’ve always been a people person. The fact that I’m able to help more people makes me super happy, whether it’s my clients or my staff,” Spitzer said. RVW
Breast screening and recommendations
October is Breast Cancer Awareness month to increase understanding of second most common cancer in U.S. women behind skin cancer. Mammograms play a key role in early breast cancer detection and help decrease breast cancer deaths.
How often you should have a mammogram depends on your age and personal risk for cancer. Here are answers to eight common questions about breast screenings and recommendations.
1. Does mammography really save lives?
Yes, mammography saves lives. Mayo Clinic supports mammogram screening because systematic reviews of randomized trials have found a significant 15% to 20% reduction in breast cancer mortality with mammographic screening for women 40–69.
Mammograms are not perfect, and there are potential downsides, including:
A false positive result. This is when the mammogram shows an unusual result, but after additional testing, it turns out to not be cancer.
Overdiagnosis. This occurs when a mammogram discovers cancer, but it would have never caused harm. It is important to note that while some cancers are not harmful due to tumor biology, there is no way to know whether a cancer will progress, so all cancers detected are treated. Overdiagnosis leads to some patients receiving treatment for a cancer that, if undiscovered, would not have caused harm.
Some studies show that fewer lives are saved by screening among women in the 40–49 age group, the risk-to-benefit analysis is controversial, and the screening recommendations for this age group vary among medical societies.
2. At what age should screening mammograms begin?
All major professional groups making recommendations about breast cancer screening endorse routine screening with mammography for women starting at 50 and older. There is debate about routine screening for women 40–49, with some groups encouraging shared decision-making with patients because of trade-offs of benefits and harm.
At Mayo Clinic, health care providers offer screening mammography, beginning at 40 for women at average risk of breast cancer. Average risk of breast cancer means women with no family history of breast cancer and no other risk factors for breast cancer. Women with a family history of breast cancer or other risk factors for breast cancer require an individualized approach to screening.
3. What age can screening mammograms stop?
The recommendations vary among professional organizations. Some recommend discontinuing at 74, while others recommend assessing life expectancy. If life expectancy is less than five to 10 years, screening can be discontinued.
4. How often should mammograms be performed?
The recommended frequency of mammography is variable among professional organizations. In general, government-sponsored groups, such as the U.S. Preventive Services Task Force, recommend screening every two to three years, while medical societies recommend screening every one to two years.
This variation is related to balancing the benefits and harm of mammography. The longer intervals are associated with less harm from false alarms and overdiagnosis, and they also lead to slightly fewer lives saved.
5. How does dense breast tissue affect a mammogram?
Women with dense breast tissue, but no other risk factors for breast cancer, are considered to have a higher risk of breast cancer than average. The presence of dense breast tissue on mammography decreases the sensitivity of mammography since cancer and dense breast tissue both appear while on a mammogram. Additional screening tests, such as breast MRI, molecular breast imaging, and 3D mammogram, are available that can improve the detection of cancer in women with increased breast density.
6. Can I skip my mammogram if I don’t have a family history of breast cancer?
Most women who develop breast cancer have no family history of breast cancer. The biggest risk factors are being female and increasing age. Because we have no control over the two biggest risk factors, it’s important to have your mammogram. It is even more important for women who are at higher risk because of a known family history or other factors to get yearly mammograms.
7. Why do mammograms squeeze my breasts?
During a mammogram, your breast is compressed to decrease the breast thickness and prevent motion to make abnormalities more apparent. Fortunately, the compression only lasts for a few seconds. It may help to schedule your mammogram at a time of the month when your breasts are less tender.
8. What is a 3D mammogram?
Digital breast tomosynthesis, also known as 3D mammography, is the latest evolution of digital mammography, producing 3D images that allow breast tissue to be viewed in individual segments. This allows health care providers to evaluate glandular tissue in greater detail, which decreases your chance of getting a call to come back for another screening to confirm findings. This technology is commonly used across Mayo Clinic as a screening tool for breast cancer.
I recommend that you discuss your personal risk for breast cancer, and the benefits, risks and limitations of screening mammogram, with your health care provider. While not all professional organizations agree on specific breast cancer screening guidelines, most emphasize working with your health care provider to determine what’s right for your situation.
A generation ago, going to therapy was something many people kept under wraps. “Who is seeing what therapist” hasn’t always been a welcome topic of conversation at the dinner table, even among close family and friends. Now, in 2022, therapy is more widely accepted as a facet of some people’s everyday lives—as routine as going to the dentist or the hairdresser.
Rather than excusing oneself with a vague, “I have an appointment,” many people don’t hesitate in admitting that they’re headed to a weekly therapy session—sometimes for serious, trauma-related work, and sometimes simply to rehash and reflect on a stressful week.
Depending on an individual’s experience with therapy, a gut reaction might be that the person going to therapy is visibly struggling, obviously needs help, probably isn’t the highest achiever, and whose struggles get in the way of personal and professional work. What we don’t picture is the strong-willed, high-achieving, high-earning, professional individual who—on the outside—has it all together. Think of medical professionals, clinicians, pastors, teachers, business owners, and even other therapists. These are highfunctioning, highly successful people, often in the public eye to one extent or another.
Therapy is growing increasingly commonplace, but this high-achieving demographic tends to get overlooked and, by extension, is often underserved. A barrier facing professionals seeking therapy is the assumption, whether real or not, that they will be taken less seriously if their colleagues, family members, and clients know that they’re going to therapy.
To be successful in their careers can consequently become a detriment to these individuals. A doctor might be skilled and sought after in the community, yet overburdened by the stresses of working in a life-or-death environment for hours and days on end. A business owner might maintain a profitable store, at the expense of putting in 60-plus hour weeks, just barely scraping by. A teacher might be making a meaningful difference in the lives of students, only to have the stresses of her job negatively affect her marriage and life outside of school. A therapist, entrusted with the care of clients, might find it challenging to separate problems in the counseling room from problems in his personal life.
It is vital that these professionals, who are more often than not caring for others in some capacity, are sufficiently taking care of themselves. The stresses they face on a day-to-day basis are real. Without addressing pervasive issues, it becomes increasingly difficult to serve those in their care in any meaningful capacity.
In the line of work of caring for others, professionals are often burdened by others’ struggles, by the emotional weight they carry, by long work hours—often not being able to reach out to family, friends, or a therapist for support, for fear that if they do, they will be seen as inadequate. Yet, this is one of the best things they can do for those in their care, whether or not those people know about it. Professionals who actively care for themselves will, in turn, be more effective in their care of others.
Instead of viewing these professionals as less qualified, we should see them as people who take their health and well-being seriously, and therefore, as people we can trust. We should view their taking an hour for therapy each week as a proactive decision, and be glad they’re taking the proper steps to deal with stress before it becomes debilitating.
As family members, friends, customers, patients, clients, and community members, let’s internally reframe what it means for working professionals to see a counselor. Going to therapy is not a sign of weakness, but of strength—an investment in their mental health, in their families, in their careers, and in themselves.
If you visit us the weekend of October 20, 21, or 22 enter to win gift certificates to various St. Peter businesses. Drawing to be held on Saturday, October 22nd.
When was the last time you did something for the first time?
I am a wife, mother of three, full time surgical technologist, business owner, and coach. I originally fell in love with fitness in the form of CrossFit just over nine years ago, so much so that my husband and I opened and have run New Ulm CrossFit for just over eight years. If I hadn’t set foot into that initial gym to try it out, I never would have found how much I love it! CrossFit has given me so much energy and strength for daily tasks as well as sky-rocketed my self-esteem and confidence. It has also helped widen my horizon of physical fitness.
This past year I set out on an extended journey to search for some new passions within and I definitely found some. My husband, an avid CrossFit athlete, had ventured into bicycling last year with a friend and has loved the long distance races. This inspired me to try new things and to hopefully inspire others to step out of their comfort zones as well. I was checking out some new activities recommended by family and friends and decided on a plan to try four different things over the course of a year. CrossFit would remain as my constant, but I decided to add in professional powerlifting, bodybuilding, and doing a triathlon.
Powerlifting competitions are events where you get three attempts at each of three lifts to lift as much as you can. These three movements are the back squat, bench press, and deadlift. Bodybuilding would involve weeks and weeks of “prep” where you adjust your training regimen and nutrition plan to achieve a certain aesthetic look. I would be getting on stage in a bikini posing and showing off my hard earned muscles. The triathlon would be a completion of a threequarter mile swim, into a 22-mile bike, into a six-mile run for time.
I was most familiar with CrossFit so I always feel ready to compete. That made signing up for a team competition first the clearest choice. These competitions are run like a track meet, having three to five events each day for two days. Each of the workouts are a combination of Olympic lifting, gymnastics, and metabolic movements. Each workout has movement standards that have to be met and specific rep schemes to be followed. The workouts are judged to keep it fair and points are awarded based on placement.
Powerlifting was next as I use these moves daily for my training anyways. I just had to read up
on the rules and become familiar with the judges’ calls. The event was awesome! When you are up, it’s only you in the spotlight. For some, that may be a deterrent, but for me, it made it that much better. You lift the heavy bar one time with three or more spotters and three judges and you feel like such a badass. The singlet I had to wear made me giggle as there was specific gear required. I also had to have a USPA membership card before competing in a USPA event.
Next up would be bodybuilding. I actually considered going about this journey on my own. I was going to do all the nutrition, training etc., with just the help of YouTube videos. After a few videos I quickly realized I needed a prep coach.
I started my “prep” about 16 weeks out from the show I signed up for. I loved this challenge because of the different style of training but, even more so, the work outside the gym. I really reinforced the information that abs are made in the kitchen not in the gym! The clean eating I was doing for this prep gave me such clean energy and focus with the best digestive health I’ve ever had. The shows were a thrill I had never experienced before. As comfortable as I was on stage, I was sure glad I didn’t have to speak! Being in a bikini actually didn’t make me that nervous because everyone was walking around that way. I ended up doing multiple shows which revealed a few cons as well. The expenses add up quickly, from registration fees, hair, tan, make up, bikini (these can be rented, but cost upwards of $800 to purchase), travel costs, and paying for a great coach (this is a must). As a first-timer, I was in a go big or go home mode.
And then there was the triathlon, oh man, the triathlon! Biking and running would be no problem, but swimming is one of the biggest challenges I have had to face. I’ve never been a swimmer or even a big fan of water so I started this with adult swim lessons. I needed to gain a little knowledge beforehand to hopefully survive. I trained running three times a week, biking two times a week, and swimming only a dozen times as it was forced for anxiety reasons.
I went into this event without much confidence in the swim, but hoping to pick up speed on the other two movements. My goals for the swim were to not wear a life jacket or stop for a break at one of the boats. Being in a large group of people really helped with the anxiety of the swim. Although the daily training was longer for this sport, I found the biking and swimming could be done as time with my kids which made it better.
Upon finishing this journey, I find that I have gained so much more than experience. I gained knowledge and friendships I could not dream of being without now that I have them. Doing well in each of the initial challenges I signed up for set me up for my biggest challenge. I had a moment that everyone fears, coming in last from the swim portion of the triathlon. I was beautifully humbled as I cheered myself on completing a huge goal for myself, no matter what place I finished in I felt accomplished. Don’t be afraid of taking last. Be excited for starting and for the journey it will take you on.
My goal throughout this journey was to inspire anyone to get out and try something new—you may just fall in love with it. Whether it is a sport, a new workout group, or taking up scrapbooking. If I could leave you with one simple statement, Be a “tryer!” It’s better to try and fail than have the regret of not trying!
RIVERFRONT
410 S. Riverfront Dr. Mankato, MN 507-625-1107
HILLTOP
2010 Adams St. Mankato, MN 507-625-9070
Your Hy-Vee Pharmacy offers many vaccinations to help you stay healthy throughout the year. We offer vaccinations for COVID-19, pneumonia, shingles, tetanus, influenza, and meningitis. We offer these vaccines anytime the pharmacy is open with no appointment necessary. Stop in and talk with one of our pharmacists to discuss your vaccination needs.
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From carving pumpkins to ordering this flavor at our favorite coffee shops, we notice the many fall facelifts companies do to their products to welcome this time of the year. Bring the taste (and nutritional benefits) of pumpkin home!
Wake those tired eyes with a smoothie that promotes eye health. Blend a quarter of a cup of 100% pure pumpkin with fruit such as bananas or pineapple, milk, and a dash of cinnamon for a frozen fall drink you’ll rush out of bed for. The vibrant orange color of pumpkin comes from the antioxidant beta-carotene, which just so happens to be the A+ vitamin for eye health.
Add a can of pumpkin to your next pot of chili. You’ll add more fiber to the pot, and your family won’t even notice. Fall welcomes the start of cold and flu season, so protect yourself with nutrients that defend us against sick days. You can thank the vitamins C and A found within this great gourd for that.
1 ½ lbs. Hy-Vee True boneless, skinless chicken tenders
1 c. Hy-Vee plain Greek yogurt
3 clove(s) garlic, minced
1 ½ tsp. paprika
1 ½ tsp. fresh lemon juice
1 tsp. Hy-Vee salt
1 tsp. Hy-Vee ground black pepper
1 tsp. Hy-Vee ground cinnamon
1 tsp. fresh ginger, grated
1 tbsp. Hy-Vee canola oil
1 yellow onion, cut into rings
1 (15-oz.) can Hy-Vee pumpkin
1 (13.5-oz.) can Hy-Vee light coconut milk
1 c. Hy-Vee 33%-less-sodium chicken broth
1 (4-oz.) jar red curry paste
½ tsp. garam masala
4 c. rice, hot cooked
Fresh cilantro, chopped, for garnish
1 Place chicken in a large resealable plastic bag. Combine yogurt, garlic, paprika, lemon juice, salt, black pepper, cinnamon, and ginger. Add to chicken. Seal bag and marinate in the refrigerator for 1 to 2 hours.
Heat oil in a large pot over medium heat. Add onion; cook 8 to 10 minutes or until softened, stirring occasionally. Stir in pumpkin, coconut milk, chicken broth, curry paste, garam masala, along with chicken and marinade mixture. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes or until chicken is cooked through (165 degrees). Serve curry with rice. Garnish with cilantro, if desired.
What’s better than vegetables? Invisible ones that your kids (or spouse) try to avoid. Serve up a dish that’s devoured by all, yet jazz it up with a can of pumpkin. Not only will the orange puree mix in well with the cheese, the beta-carotene found within this canned pick acts as a natural sunblock. Hey there, gourd-geous!
A majority of adults are deficient in the nutrient magnesium, yet – lucky for us – pumpkin (seeds) save the day. Fatigue, muscle spasms, poor sleep and migraines are all common symptoms associated with a magnesium deficiency. Sprinkle pumpkin seeds on salads, toss in your energy bites, or enjoy in a trail mix to ensure you are living the fall season to the fullest.
Nutrition Facts per serving: 460 calories, 12g fat, 6g saturated fat, 0g trans fat, 85mg cholesterol, 1050mg sodium, 49g total carbohydrate, 0g dietary fiber, 7g total sugars, 0 added sugars, 34g protein. Daily values: 15% iron, 8% calcium, 0% vitamin D, 15% potassium.
EAT MAC-N-CHEESE AND LOOK YOUNG WHILE YOU DO ITPumpkin Curry Chicken & Rice
If I could start this whole life over again and do it different from a wellness and healthy gut standpoint, I actually would not.
This comes as a surprise to those who know my full story which includes the following diagnosis at one point or another: Colitis, SIBO (small intestinal bacterial overgrowth), IBS, a low-functioning thyroid, infertility, and “adrenal fatigue.”
But here’s the thing, if I had never gone through the motions of getting sick, then staying sick, healing for good, and then being able to reflect on it all, I would never get to be here today—writing, researching, speaking, podcasting, exploring, helping.
And this has been one of my life’s greatest joys.
The way I teach about gut health is through my three pillars for ultimate gut healing. They include diagnosis, diet, and lifestyle. Therefore, I’ll give one piece of advice from each pillar.
Here are my top 3 things:
Diagnosis: know yours. The diagnosis is the first pillar, and that is intentional. Think about it in this way—would you get a root canal if you never had one problem with your tooth? But also, if you were having so many teeth problems that you could no longer even chew a soft banana, would you do nothing about it? You cannot fix a problem unless you know what that problem is. And you can’t slap any solution arbitrarily on a problem if you don’t know what the problem is. In fact, I know this to be certain because doctors did it to me for years. Your body is always talking to you. If something feels off, investigate appropriately vs. through “Dr. Google.” Sometimes the “fix” is simple, but other times the diagnosis could be lifesaving.
Diet: Diet does matter. However, it doesn’t matter in the ways most think. Marketing is clever and trends come and go. I don’t ever tell anyone as a standard, “No gluten, grains, dairy, soy, sugar, or meat. You must be vegan. Low calorie is good, but a Ketogenic diet is better.” Instead, here is what the top dietary change you can implement in your life today…cook at home and don’t include any overly processed foods. I get it. Healthy cooking at home is sometimes not fun, other times perceived as being not as good, and finally it’s not always easy. Let’s face it, just because some people love cooking and are great at it, doesn’t mean the majority are. But even still, I’m adamant and a real stickler about this: if you are serious about healing your gut you MUST cook healthy recipes mostly at home and skip eating out. As I said on page 46 in A Gutsy Girl’s Bible: an approach to healing the gut : You don’t have to be Martha Stewart. You don’t even have to love the kitchen, but you do have to figure out how to whip up the most very basic things on your own, at home in your own kitchen. It is shockingly surprising to me how many people don’t know how to do this, or don’t want to. McDonald’s won’t heal your gut. If you want to maintain control over what you’re putting into your body, you need to learn to create it yourself. It is the only way to know exactly what’s in the food you are eating.
Lifestyle: stress less. We are bombarded on a daily basis with stress from every which way (stuck in traffic, lack of sleep, too much or too little exercise, chemicals and additives we both consume and also come into contact with via laundry detergent, makeup, the environment, etc.) And, without getting too far in the weeds, here is the bottom line: when the body is under stress it prioritizes addressing that stress. Staying in this constant state of stress has a continuous activation of the sympathetic nervous system. Digestion is not the focus so when you’re constantly stressed and eating on top of it, digestion is off naturally. The more we can get into rest-and-digest (parasympathetic) mode, the better we digest our food.
Filled with flavor, this beef bone broth will satisfy your savory cravings while helping heal your gut. The key to the flavor-filled broth extracted from this recipe is that the bones are roasted first. A smoky, rich flavor will soothe the gut almost immediately.
This recipe is: gluten-free, nut-free, dairy-free and can be made using just one pot.
1 lb beef bones
2 T olive oil
salt
freshly ground black pepper
3 bay leaves
2 garlic cloves, unpeeled and chopped
2 carrots, unpeeled and cut into thirds (if you have the tops, use those, too)
1 celery stalk, cut into thirds 1/2 leek, cut into thirds
red onion, 1/2, unpeeled and chopped yellow onion, 1/2, unpeeled and chopped
1/2 bunch fresh flat-leaf parsley, chopped
1/2 bunch fresh cilantro, chopped
15 cups water
2 T apple cider vinegar
Preheat the oven to 425°F. Line a rimmed baking sheet with aluminum foil.
Put the bones on the prepared baking sheet. Brush with the oil, and season with a little salt and pepper.
Transfer the baking sheet to the oven, and bake until the bones have a gently roasted, golden color, for about 15 minutes. Remove from the oven.
Transfer the bones to a large soup pot. Add the bay leaves, garlic, carrots, celery, leek, red onion, yellow onion, parsley, cilantro, water, and vinegar. Bring to a boil over medium-high heat, then reduce to a simmer, cover, and cook for 4 hours.
Strain the broth into another pot or a storage container, and discard the solids. Season with salt.
is the founder of A Gutsy Girl (agutsygirl.com) which is an online community geared towards women who are looking for reasonable approaches for healing IBS, IBD, SIBO, and all things gut-focused.
After years of struggling with her own health issues and considering there must be more to healing than the answers she was given, she went on to study at the Institute for Integrative Nutrition adding a CHC (Certified Health Coach) to her education.
Today she spends 100% of her career-focused time on A Gutsy Girl doing everything from speaking to companies worldwide on gut health and the inspiration for achieving it, to researching, writing, and creating tools like her 90-day gut healing journal, Healing Blooms from Within, for women worldwide.
She has two published books, The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health and her signature book, A Gutsy Girl’s Bible: an approach to healing the gut along with several e-books, other guides, and e-courses. She is launching a gut health and gut healing supplement line in October, 2022.
When Sarah is not giving back to the Gutsy community, she is likely working on her other two start-up businesses located in Waseca (Thyme on Main and The Bar on Main) with her business partner, Makayla Selvik.
Krista: Having a bedtime routine. Laying out my clothes, putting on my pj’s, getting ready for bed, then slow stretching and clearing my mind, and going to sleep.
Elise: I need to make sure I have a break from work at least an hour or two before bedtime. A quiet environment is a must. On the days that I’ve got many different things on my mind, it helps to write a list and set it aside right before I go to bed.
Rose: Best sleep advice from a long time insomniac: No caffeine after noon. Minimize alcohol. Daily exercise. Blackout shades. Cool room fans for white noise. Biggest of them all is one half tsp of THC- infused butter in my Sleepy Time tea.
Kari: Sounds of thunderstorms=amazing sleep. Play your favorite mix or album and begin the Zzz.
Jessica: Melatonin and a weighted blanket have been great for me.
Connie: Run fan for white noise.
Mary: I follow my mom’s advice: I wait to turn off my light and try to sleep until I’m good and tired. Otherwise I toss and turn. It has been working wonders for me.
Tiffany: Warm shower, clean pjs, lavender sheet/pillow spray…and invest in a good pillow!
Kimberly: I find I sleep longer amounts of time when I shut off the TV, and a darker room. Otherwise, I’m so busy that day I just can’t help but sleep.
Jenny: Practicing good sleep hygiene—no screens, consistent bed times and wake ups, not snacking before. I like to listen to delta and beta wave playlists if my mind is too busy or I just don’t feel tired. Those sounds knock me out fast.
Social Splash Sweets: Eliminate stimulants and depressants (caffeine and alcohol). They affect you more than you realize. Withdrawl headaches are the worst. Wake up the same time every day. And don’t eat or drink before bed. That’s what gives you dreams and trips to the bathroom.
Cole: Never go to bed angry. I’m a firm believer that life is short and you just never know when it’s your last day. It also helps to not look at your phone.
Wanda: Pay attention to what you eat and drink and also keep a sleep schedule.
Cindy: Exercise and/ or be physically active every day.
Leah: Keeping a routine is key for me.
Sheila: Buy a Sleep Number bed!
Suzie: Don’t bring your phones to bed.
Markeela: White noise and a fan!
Terry: Drink two Summer Shandys and eat a Jakes pizza before bed.
Melinda: Have a calm comfortable place to sleep. Maybe paint your room a calming color. Make it your sleep oasis. Shut off all devices in advance. I struggle with sleep issues, so these simple things have helped me.
Amber: Fan for white noise!
Jill: Take the time to wind down and try to go to sleep at the same time every night.
Jodi: Keep the snoring dogs out of the bedroom.
Jenni: Clutter free bedroom to make sure there is less to distract you when trying to sleep!
Carrinda: Black out curtains, white noise machine, and leg cushion to properly align my hips while sleeping.
Lorie: Cuddling with my favorite person, a nice enjoyable chat. With the fan on and windows open to bring in the fresh air!
Lori: White noise or a fan on is a must! Comfy bed, and my dog to snuggle up to, especially in the cold months.
Amy Jo: Only using the bedroom only for sleep related activities… besides, well, you know. Additionally, a bowl of oatmeal for an evening snack with an opportunity for one last fruit serving by adding blueberries. Finish the bedtime routine by reading to my child as it also unconsciously lets my body know it’s time to sleep.
Tarah: Fall asleep on the couch for a few hours first.
Christina: No screens before bed and get on a consistent sleep schedule.
Jennifer: I listen to rain and thunderstorm sounds all night.
Jenny: I like using the yoga breathing—starting at 25 breathing and slowly for 7 seconds and out for 7 seconds, then come backwards 24. Breathe in for 7 out for 7..23 and so on and so forth. If you lose track you start over.
Bridget: A fan, make sure to be cool, clean sheets, and sleep/ spa sounds in the background - sometimes a heating pad on the back. Ahhhh.
Helen: Stop the electronics at 7 pm. 30 minutes before bed write a list of things. Get all of it out of your head. Mediation and breathing exercise help too.
Becki: Read until you can’t keep your eyes open any longer.
Jill: Ensure you have nice clean sheets and appropriate bedding for the season, and then take a warm shower (winter) or a cool shower (summer).
Jennifer: No phones or TVs in the bedroom- ever and leave the CPAP on! Sleep like a baby every night!
Heather: Practice “shutting off your brain” by visualizing erasing thoughts that pop up.
Liz: Always go to bed with clean feet! Also, Herbal Beauty magnesium lotion/cream massaged on tired achy legs/ feet (or even when they’re not tired and achy) is a wonderful bedtime, calm down ritual!
Angie: I journal three things I’m grateful for to end on a positive note for the day. Read a book and stay away from the phone.
Cindy: Reading calms me, puts me in a sleepy mode.
Rachel: Black out blinds and a fan running helps!
Shelley: I work rotating shifts so I’ve got darken shades and a fan going for noise. Or a hot shower before bed.
Kelly: I get the best sleep when I don’t lie down until I’m tired.
Deena: Put on Lord of the Rings and set my TV to turn off automatically in 30 min - no joke!
Ashley: Keep it cool and dark. No screen time right before bed. And have a bedtime routine to remind your body that it’s time to sleep.
Zeitgeist Gifting: Think of nothing but the feeling of calm settling in from head to toe!
Lois: Work hard and exercise. Try not to get stressed out and stay away from processed foods and sugar!
Angie: Keep a consistent bedtime.
Melissa: Shut down electronic devices early 30-60 minutes before going to bed. Avoid caffeine.
Jodie: 1) No electronics at least a half hour before bed. 2) Turn your brain off..otherwise awake most of the night.
Melissa: No screens before bed, I also try and go to sleep around the same time every night.
Angela: I recommend a memory foam pillow for extra sleep and support of course a little glass of wine might help too, lol.
Alyssa: Bamboo cooling sheets, a consistent bedtime and schedule, and a non-habitforming or nightmare-inducing sleep supplement such as one containing 5-HTP.
Amy: I like using the calm app, great options for meditation, soundscapes and sleep stories.
Jennifer: Address the stress in your life, acupuncture, eat real food, exercise and consistent sleep schedule. No screen time up to 2 hours before bed. Read a book. Sometimes an herbal or vitamin supplement is needed.
Kelly Jo: Sleep posture: a pillow under each arm and under your knees, plus one at your head. Takes a little to get used to, but amazing sleeps!
Tabitha: Read something inspirational before going to bed and put the phone away.
Brenda: I use a sound machine, keep the room cool and dark, and use cooling sheets when it is hot, and cozy flannel when cold weather hits. I also use a small weighted blanket. I take Melatonin every night.
Andrea: Always keep warm and cuddly. Keep your feet warm as most of your warmth is lost through your feet.
Sara: No phone scrolling before bed. I try to read for 30 minutes before bed each night.
Kim: Quiet dark room. No TV on. If you have to check your phone, turn the brightness way down.
With fall upon us, cooler temperatures, less humidity, and drier air are on the way.
So, yes, the changing seasons can do a number on your skin. In summer, heat and humidity can lead to breakouts and dehydration, while in winter, cold temperatures and dry air can leave your skin feeling dry, tight, and flaky.
So, just like we have to adjust to colder temperatures, shorter days, and less sunlight, our skin also has to adapt to new conditions. However, you can take steps to help skin stay healthy and happy no matter what the forecast says.
While it’s true that skin likes consistency, sometimes the weather can take us by surprise and impact our skin in unexpected ways. Dry, sensitive, or oily skin is especially susceptible to changes in weather. This occurs for multiple reasons. There is less moisture in the air in winter and we’re often exposed to elements such as heat indoors and cold outdoors that can further dry out our skin. Furnaces and other heating sources used in winter can also contribute to dehydration. All of these things can cause your skin to become drier, more sensitive, and even lead to cracking and inflammation. Typically, it takes our skin about two weeks to acclimate to a new season.
One of the most important things you can do for your skin is to switch to more hydrating ingredients. Hyaluronic acid, ceramides, Squalane, vitamin C, peptides, and niacinamides are all great options for helping skin retain moisture and stay hydrated. You don’t need to swap out all of your products, just a few key changes can make a big difference.
Another helpful tip is to avoid taking very hot showers or baths. While it might feel good at the moment, hot water strips away natural oils from your skin, leaving it even more vulnerable to the dry winter air. Try showering for shorter periods of time (five to 10 minutes) and at a lower temperature. And be sure to moisturize immediately after showering while your skin is still damp—this will help lock in hydration.
It’s also best to cut down on harsh exfoliants during the winter months. Exfoliating is important for keeping your skin looking healthy, but if you’re already dealing with dryness, using a harsh exfoliant can make things worse. We recommend sticking to gentler physical or
chemical exfoliants and using them less often (one or two times a week instead of every day).
And, although the sun is not as intense, or out as long during colder seasons, it can still damage your skin. Snowy areas actually have an increased UV radiation due to the snow reflecting the light, so sunscreen is still advised.
Lastly, and one of the most important things you can do, is to hydrate from the inside out. Make sure you’re drinking plenty of water and eating foods that are rich in healthy fats and oils. This will help to keep your skin’s natural moisture barrier intact. You can also try using a humidifier in your home to add moisture to the air.
We definitely recommend taking a closer look at your skincare products to make sure they are actually doing what you need them to. If you’re looking for products that contain these key ingredients, we’ve got you covered. Vitamin C and Retinol creams can help brighten your skin and combat any pigment that may be left over from summer sun exposure. However, if you have dry or sensitive skin, you may want to reduce the frequency of Retinol use, as it can be drying. For dry skin, every two to three days may be sufficient. For oily or acne-prone skin, nightly use may be fine.
A great procedure to do during the dry winter months is Hydrafacial. This procedure nourishes with intense moisturizers and saturates the skin’s surface with antioxidants and peptides to maximize your glow. So, if you’re feeling like your skin is struggling to adjust to the changing seasons, don’t despair. By taking some simple steps, you can help your skin weather the storm— literally! And if you’re still noticing that your skin is acting up more during certain times of the year, don’t hesitate to reach out to a skincare professional for recommendations. With a little extra care, your skin will be back to its happy, healthy self in no time.
You can find an insurance program for nearly everything you find important. We cover our health, our lives, our houses, our cars and you can even take out the three-year plan on the new toaster you purchased.
Yet, only one percent of pet owners have insurance on their pets. What happens when mayhem shows up and grants your pet access to the dark chocolate cake on the counter? Many people feel very overwhelmed when they look into pet insurance. Comparing companies is like comparing apples to oranges but here is what you need to know to get started.
There are many insurance companies to pick from but some of the most common are Trupanion, Embrace, Petsbest, Lemonade, and AKC. There are usually three different available policies—although they may have different names. The accident/illness plan will likely include accidents, illness, and hereditary conditions. Accident only policies are for accidents, but do not cover illness. Wellness policies include routine exams, flea/tick preventatives, vaccines, and the normal annual care. The wellness policies will NOT cover illness or accidents, but Wellness policies CAN be added to both the other plans.
Unlike human healthcare, you can pick the coverage you would like. Annual coverage will have an annual maximum pay out. There is a maximum amount that the insurance company will pay per year, usually $5,000 to an unlimited amount. Of course, the unlimited option will cost more each month but will then cover any amount. The deductible option means you pick how much you want to pay before the insurance kicks in. The higher the deductible, the lower the monthly insurance bill. The most common choices for deductibles are $100, $250, or $500 and, once this is met, you submit your bill to the company.
Unfortunately, unlike your healthcare, you will pay this bill up front, but the insurance company will reimburse. Many insurance companies will then pay 90% of the balance. Trupanion actually offers a unique lifetime per condition deductible, meaning you pay the deductible only one time for every new condition without resetting it each year.
The last coverage choice is Reimbursement. You choose the reimbursement amount (70%,80%, 90%) you would prefer. So, the lower reimbursement level the less you will pay in premiums. Easy, right?
When you start to look into pet insurance, it is easiest to apply online. They will ask for some basic information and then email you a quote based on your pet’s information. If you decide to opt out of the company, just unsubscribe to the emails.
So, what determines the cost of your pet insurance? Breed plays into the coverage as some breeds are more prone to different hereditary diseases. Age plays into the cost of coverage as well. It’s always best to apply with a young kitten or puppy so their whole life is covered and they do not yet have any pre-existing concerns.
However, the best prices are just after the pet turns one (what a great birthday present!). Gender also plays into the cost of insurance as males tend to have higher claims. Lastly, your veterinarian’s location also plays into costs as vet clinics that are in more populated areas tend to be higher priced due to overhead costs.
It is hard to even quote costs because, as you can see, there are so many things that go into the premiums. However, according to Forbes, the average cost for unlimited annual coverage was $53 a month for a dog and $39 a month for a cat.
You will also want to look into policy coverage details. Some will not cover preventative care, prescription food, or exam fees. Policies could exclude coverage of the pet if the owner does not maintain level of recommended care from your veterinarian.
Insurance is overwhelming, but at the end of the day, consider your budget and what you think you will need for coverage. As we have seen, mayhem can strike at any time—are you prepared?
Is acne just a teenage thing? Not exactly. Many adults get acne too. We can get acne in our 20s, 30s, 40s and beyond. Some experience acne for the first time as adults.
Adult acne is caused by a variety of things. First, some of the causes of teen acne are to blame for adult acne: excess oil production (often excess oil is produced because your skin is actually dry), clogged pores, bacteria and inflammation.
Fluctuating hormone levels also can lead to breakouts. Women tend to experience more adult acne than men due to hormonal changes around periods, pregnancy, peri-menopause and menopause. Starting or stopping birth control pills can also cause acne in women. All of these factors can lead to excess oil production too.
According to the American Academy of Dermatology, research shows a link between stress and acne flare-ups. In response to stress, our bodies produce more androgens, a type of hormone. These hormones stimulate the oil glands and hair follicles in the skin which can lead to acne.
Like many conditions, adult acne also runs in families.
If you are having breakouts,
• Make sure your skin, hair and sunscreen products have one of these terms on the label: non-comedogenic, non-acnegenic, oil-free, won’t clog pores.
• If you wear a mask at work or other indoor settings, do not wear makeup. When worn under a mask, makeup can clog pores and lead to breakouts.
• Check your prescriptions to see if acne is a side effect. Talk with the provider who prescribed the medicine to see if there are other options. If not, then treating the acne may be the best path forward.
• Remove your makeup and wash your face when you get ready for bed. Don’t go to bed with makeup on.
• Moisturize with a non-scented moisturizer recommended by your provider every night.
• Acne can be a symptom of other medical conditions such a polycystic ovary syndrome (PCOS) or even rosacea to name a couple. Talk with your primary care provider about your symptoms.
Many people ask if their diet plays a role in acne. There is research that supports this. I usually tell patients if you notice you break out after eating dairy or chocolate then those are probably items you should avoid. Gut health is involved in many skin conditions so keeping a journal of what you eat each day and documenting your acne flares can help you identify specific foods that aggravate your acne. And as always, fresh is best. Try to avoid high glycemic index foods such as processed foods, chips, sweet beverages, soda, fast food, cookies, cakes, sweet treats and white bread.
Another big question is: Does drinking water lead to clear skin? My advice is to drink H2O to be well hydrated because the skin is hydrated from the inside out. Hydration and water is good for our overall health. But everything in moderation.
There is a lot of information out there about what causes acne and how to treat it; some is misinformation and can worsen acne.
When you have questions, ask a dermatology provider. No matter what is causing your acne, a dermatology provider can help you find an effective treatment plan and come up with the best solution for your skin!
FAITH LUDWIG APRN, CNP Mankato Clinic Dermatology
To have your event listed, please email Ruth Klossner at cowladyruth@gmail.com by the 5th of the previous month. Listings are generally for events that are free to the public, or are fund-raisers. Listings will be published as space allows and at the discretion of the editor.
Now thru Sun, Oct 9
• Crow River Fall Classic All Breed Dog Show, McLeod Co Fairgrounds, 840 Century Ave SW, Hutchinson, 8 am-6 pm daily. Info: kamphenkela@aol.com.
Now thru Mon, Oct 10
• Mankato’s Indigenous People’s Day, MSU Campus, The HUB Food spot, Blue Earth Co Hist Soc, Mankato. Info: Facebook.
Fri-Sat, Oct 7-8
• Shadows at the Crossing, Traverse des Sioux, 1851 N Minnesota Ave, St Peter, 6:30-8 pm. Info: nchsmn.org/events/.
Fri-Sat, Oct 7-8 & 14-15
• Oktoberfest, New Ulm. Info: 507233-4300, 888-463-9856, info@ newulm.com or newulm.com/ visitors-community/things-todo/festivals/oktoberfest-3/.
• Morgan Creek Vineyards Oktoberfest Lite, Morgan Creek, 11 am-9 pm. Info: morgancreekvineyards.com/.
Fri-Sat, Oct 7-8 & Sat, Oct 15
• CraftoberFest, 1st St N, between Broadway & Minnesota St., New Ulm. 12-5 pm Fri, 10 am-4 pm Sat. Info: nucve.com.
Sat, Oct 8
• German-American Day Parade, meet at Glockenspiel, New Ulm, 11 am. Info: 507-766-7976 or rickeckstein@com.
• History Fest, Jack McGowan’s Farm, 20002 Hawkeye Ln, Mankato. Info: historyfestmankato.com/index.html.
• Pumpkin Party, Farmamerica, 7367 360th Ave, Waseca. Info: 507-835-2052, farmamerica.org/ or info@farmamerica.org.
• South Central Tour of Manufacturing, area cities, 9 am-1 pm. Info: greatermankato.com/ tour-manufacturing.
• Annual Bicycle Tour of New Ulm, lower parking lot of German Park, 200 N German St, New Ulm, 10 am. Info: 507-359-7667.
• Maker Fair Minnesota, Johnson Hall, Nicollet Co Fairgrounds, 400 W Union St, St Peter, 9 am-4 pm. Info: makerfairmn.com.
Sat, Oct 8 & Nov 12
• Legion’s Made Rights, American Legion, New Ulm, 10 am-1 pm. Info: nuamericanlegion.com.
Sat, Oct 8 & 15
• Popcorn Wagon, Brown Co Hist Soc, 2 N Broadway, New Ulm, 10 am-5 pm. Info: 507-233-2621 or browncountyhistorymn.org.
Sat-Sun, Oct 8-9
• Natural Healing & Psychic Expo, Best Western Event Center, 240 Stadium Rd, No Mankato. 10 am-6 pm Sat, 10 am-4 pm Sun. Info: Facebook, 507-340-6809 or valc@hickorytech.net.
Sat, Oct 10 & 24
• Harvest MarketFest, downtown, Hwy 169, St Peter, 9 am-3 pm. Info: mankatolife.com/event/ marketfest-st-peter/2022-07-23/.
Mon, Oct 10 & Fri, Nov 11
• Senior Driver Refresher Course, CAST Senior Center, 600 N German St, New Ulm, 1-5 pm. Info & sign-up: 507-354-3212, castnu@ newulmtel.net or communityandseniorstogether.org.
Tues, Oct 11
• Public Safety Open House, Police/EMS/Fire Dept Bldgs, Gaylord, 5-7:30 pm. Info: exploregaylord.org/calendar/.
Wed, Oct 12 & Nov 9
• Friends in the Kitchen Class, CAST Senior Center, 600 N German St, New Ulm, 11 am-12:30 pm. Info: 507-354-3212, castnu@ newulmtel.net or communityandseniorstogether.org.
Thurs, Oct 13
• The Fabulous Armadillos, State Street Theater Co, New Ulm, 7 pm. Info: sjuni@statestreetnewulm.org.
• Dedication of Vietnam Memorial, German Park, New Ulm, 3-4 pm. Info: business. newulm.com/events/details/ dedication-to-vietnam-memorial-43799
• Lifelong Learner Lunch—Fall Colors Wagon Ride, Ney Nature Center, 28238 Nature Center Ln, Henderson, 12-1:30 pm. Info & registration: 507-357-8580 or info@neycenter.org.
Fri, Oct 14 & Nov 11
• Chicken Dinner, American Legion, 600 Co Rd 20, Lake Crystal, 5-7 pm. Info: lakecrystalchamber.com/events.
Sat, Oct 15
• Schell’s Oktoberfest, Brewery, 1860 Schell Rd, New Ulm, 10:30 am-5 pm. Info: 800-770-5020 or schellsbrewery.com/.
• Street Talk Band, Fundraiser for Faribault Fire Dept, Paradise Center for the Arts, 321 Central Ave N, Faribault, 7:30 pm. Info: visitfaribault.com/calendar/.
• Davey Wester Live Comedy Show, American Legion, 13 S Minnesota St, New Ulm, 8 pm. Info & tickets: 507-354-4016 or legionbarmanager132@gmail. com
• Babe Ruth 100th Anniversary Homerun Visit, Baseball Field, Sleepy Eye. Info: sleepyeyechamber.com.
Fri, Oct 21
• No School Afternoon Movie, Public Library, New Ulm, 2 pm. Info: 507-359-8331.
Sat, Oct. 22
• Biker Breakfast, Faribault Harley-Davidson, 2704 W Airport Dr, Faribault, 9-11 am. Info: visitfaribault.com/calendar/.
Fri, Oct 28
• Trunk or Treat, Trinity Lutheran Church, Nicollet, 5-8 pm. Info: nicollet.org/.
• Madelia’s Spooktacular, 3:30-6 pm. Info: visitmadelia.com/ event/madelias-spooktacular/.
• B the Light—Illuminate Hope 2022 Gala, Royal Oak Event Center (formerly New Ulm Event Center), 301 20th St S, New Ulm, 5-11 pm. Info & tickets: connect@bthelightinfo.org or 507-276-4122.
Fri-Sun, Oct 28-30
• Munchkin Markets Kids Consignment Sale, Nat’l Guard Training Center, 100 Martin Luther King Jr Dr, Mankato. 9 am-4 pm Fri-Sat, 9 am-2 pm Sun. Info: Facebook.
• Haunted Hotel, downtown Redwood Falls, 7-10 pm. Info: celebrateredwoodfalls.com/ haunted-hotel/
Sat, Oct 29
• Rocky Horror, State Street Theatre, New Ulm, 7-10 pm. Info: sjuni@statestreetnewulm.org.
• Halloween Fun Run, St Peter, 9 am-12:30 pm. Info: stpeterchamber.com/event/halloween-fun-run-2/.
Sun, Oct 30
• Hilltop Happenings, Hilltop Hall, 206 First St N, Montgomery, 4 pm. Info: wendyzaske@yahoo. com or HilltopHall.wordpress. com
Fri, Nov 4
• Henderson Lions Club Ladies Night Toy Drive, 6-9 pm. Info: 507-299-0073. Info: Facebook.
• A Very Diva Christmas, State Street Theater Co, New Ulm, 7 pm. Info: sjuni@statestreetnewulm.org.
Sat, Nov 5
• Women’s Expo and Craft Fair, Jefferson Elem School, 318 S
Payne St, New Ulm, 9 am -2 pm. Info: Facebook.
• Country Store Bakery Items & Crafts, First United Methodist Church, 1 N Broadway, New Ulm, 10 am-12:30 pm. Info: 507-3543358.
• Fall Vendor & Craft Fair, St Peter Legion, 229 W Nassau St, St Peter, 9 am-1 pm. Info: Facebook.
Sun, Nov 6
• The Holy Rocka Rollaz, CrossPoint Church, 1215 Roberts Rd SW, Hutchinson, 4-6 pm. Info: hutchconcert@gmail.com or hutchinsonconcert.weebly.com/.
Sun-Mon, Nov 6-7
• High School Honor Band Festival Gustavus Adolphus College, St Peter; evening concert 7 pm Mon. Info: 507-933-7013.
Sat, Nov 12
• Fall Band Concert, Christ Chapel, 1:30 pm; Symphony Orchestra Fall Concert, 7:30 pm; Jussi Björling Recital Hall, Gustavus Adolphus College. Info: 507-9337013.
• Women, Wine & Wonderful Finds District 840 Foundation Fundraiser, American Legion, St James, 5-8 pm. Info: localendar. com/public/stjameschamber.
• Holiday Craft & Vendor Show, Nat’l Guard Armory, 100 Martin Luther King Jr Dr, Mankato, 9 am-3 pm.
Sun, Nov 13
• Jazz Fall Showcase, Jussi Björling Recital Hall, Gustavus Adolphus College, 4:30 pm. Info: 507-9337013.
• Fall Makers Market, 1700 3rd Ave, Mankato, 11 am-5 pm.
Thurs, Nov 17
• Lifelong Learner Lunch—Fighting Invasive Species, Ney Nature Center, 28238 Nature Center Ln, Henderson, 12-1:30 pm. Info & registration: 507-357-8580 or info@neycenter.org
Fri, Nov 18
• Philharmonic Orchestra & Campus Band Fall Concert, Jussi Björling Recital Hall, Gustavus Adolphus College, 7:30 pm. Info: 507-933-7013.
Fri-Sat, Nov 18-19
• Razzle Dazzle Celebration, Madelia. Info: visitmadelia. com/event/madelia-razzle-dazzle-celebration/.
Sat, Nov 19
• BeDazzled in the Park, Watona Park, Madelia, 5 pm. Info: visitmadelia.com/event/bedazzledin-the-park-3/.
I would like victims and survivors to know that there are people out there who care about you and who will support you. You don’t have to go through this experience by yourself.
Although you are facing many challenges during this time, we are here to help! Our shelter can provide safety, security, and community while you navigate this experience.
October is Domestic Violence Awareness Month.
Raising awareness about this topic is crucial because domestic violence and relationship abuse can cause severe health impacts on countless individuals yearly.
At CADA, we serve thousands of individuals and families annually, and hundreds of women and children stay in our emergency safety shelter.
When someone reaches out to CADA, whether they’re experiencing abuse themselves or contacting CADA on behalf of a loved one, they’ve often got a lot of questions. So, let’s address some of those frequently asked questions.
What services does CADA provide?
CADA operates three main programs—our emergency safety shelter, regional community-based advocacy services, and supervised parenting time and exchange centers. CADA’s shelter provides emergency housing for women and children fleeing abuse, violence, or stalking. Advocates in CADA’s shelter and our community-based advocates provide a wide array of services, including:
• 24-hour helpline
• 24-hour response to hospitals or law enforcement centers
• Safety planning
• Emotional support
• Helping obtain restraining orders
• Support groups
This list is not all-encompassing, and advocates can help in so many ways beyond these services.
Another important service is our Keep Me Safe Supervised Parenting Time and Exchange Centers. Keep Me Safe centers provide safe and nurturing places for children to visit their non-custodial parent without fear of witnessing or experiencing violence.
What can someone expect when they call the 24-hour helpline?
CADA has advocates available 24/7 by phone, text, or web chat. When someone contacts our advocates, they can expect to be asked a few broad questions so the advocate can understand what kind of assistance the caller is looking for. Everything someone says to an advocate is confidential,
except for certain situations where we must make a child protection report or similar report.
The advocate on the helpline can provide emotional support, give information, and answer questions the caller may have. Often, the advocate may refer the caller to another advocate at CADA who can either help with legal concerns, meet with them in person in their own community, or talk further about their situation.
What do advocates do?
An advocate is an objective, nonjudgmental professional who can listen, provide information, and help identify options for people experiencing relationship abuse or sexual violence. Advocates are trained in understanding the complexity of domestic and sexual violence, safety planning, legal options for survivors, and so much more. An advocate will never tell someone what to do, and instead they work with a survivor to learn about their goals and work on a plan together. Survivors lead their own journey, and advocates are there to help them along the way.
Who can use CADA’s services?
We know that anyone can experience relationship abuse or sexual violence, and our services are available to all victims and survivors. While CADA’s shelter is only for women-identifying individuals, we work with male victims to help them find safe housing and can provide all other advocacy services. Families who use CADA’s Keep Me Safe services often have experienced a history of domestic violence, incarceration, or have worked with the child protection system. CADA provides services to people of all genders, ages, races, sexualities, nationalities, and abilities. We are here for you!
Why should someone consider working with an advocate?
Navigating abuse and violence can be isolating and scary. Working with an advocate ensures you can have someone by your side to help you walk a challenging journey. Advocates follow a survivor’s lead because, so often, people who have experienced abuse have had so much power taken away; we put the decision-making power in a survivor’s hands. Advocates can provide emotional support throughout an entire process and help survivors understand their rights and what options are available. Survivors often ask themselves hundreds of questions, and advocates can help answer them.
What should survivors know about CADA’s services?
There is no shame in reaching out for help. Survivors are not to blame for any abuse they’ve experienced, and our advocates are here to help.
KRISTEN WALTERS Development & Communications Manager CADA, MankatoTo learn more about CADA and our services, visit cadaMN.org or follow us on Facebook (@CADAMinnesota) or Instagram (@cada_mn). If you or someone you know needs to speak with an advocate, call our 24-hour helpline at 1-800-477-0466.
Tell us about Child’s Place
Child’s Place is a children’s advocacy center (CAC), based in Redwood Falls, that brings together a collaborative, multidisciplinary team of professionals made up of law enforcement, child protection social workers, advocates, and prosecutors. Our dedicated team members work together to investigate child abuse and coordinate needed services. We provide services for children and vulnerable adults who have reported sexual assault, physical abuse, witnessed violence, experience neglect or drug endangerment
The CAC is the location where all professionals and agencies responsible for investigating and providing services can provide a coordinated response on a child’s developmentally appropriate level. The interview is video recorded while law enforcement and CPS professionals observe it from a separate room. The forensic interview reduces trauma for the child and provides a stronger foundation if the case goes to court. This model also prevents the potential revictimization of the child by requiring the child to travel to many different locations to be interviewed and served by many different adult “strangers.”
After the interview is complete our advocates will help caregivers understand the system, the professionals involved, and connect children and caregivers with resources in their community to allow for healing and resiliency. Our advocates support children and their caregivers through the entire process that follows an outcry of abuse. We help interpret the information they receive and provide information needed to make informed decisions.
Our programs include the Safe and Strong and First Response training.
We serve several counties in southwest Minnesota. In 2021 we served 82 children. We are on track to serve over 100 in 2022.
We have a small staff of four –
•
Sarah Reynolds, Executive Director•
•
•
Ida Gatfield, Forensic Interviewer and Outreach Coordinator Desiree Otto, Child and Family Advocate Amanda Hall, Forensic Interviewer and AdvocateIn what ways do you help kids and families?
Each child is assigned a family advocate, who guides them through the day at the CAC and explains the investigation and legal process.
They also help facilitate collaboration among the investigating agencies. The family advocate listens to caregivers’ concerns and talks to them about the dynamics of abuse and the effects of trauma.
Family advocates play a critical role in connecting clients with resources in the community to address needs including domestic violence, housing, clothing, food, financial assistance, legal assistance, caregivers’ mental health and medical needs. They also provide crisis stabilization and connect families to mental health services as needed.
Family advocates maintain contact with clients and continue to empower them to obtain the resources and services they need to lead healthy lives.
Who utilizes your services?/How do the children you serve get to you?
Referrals are made to Child’s Place for services from either child protection social workers or law enforcement agencies. Once a referral is made our team coordinates the investigation with the multidisciplinary team and arranges a family’s visit to the center. We strive to look at all aspects of the situation to ensure that the response is done with a focus on the child’s needs.
Our agency contacts the child’s caregiver with initial information about what a visit to the CAC will entail, including family advocacy services, the forensic interview, and other possible referrals needed. During this initial call we learn more about the child’s unique needs, ensuring the team is prepared to provide the best experience possible for the child.
Certain situations mean an immediate response is needed. There may not be much time to prepare for the process but it is necessary to ensure immediate safety for the child. Other situations allow a little more time to ensure we coordinate it around the best time for a child – i.e. not during their normal nap time, lunch time or during their favorite class at school. We want every child’s visit to Child’s Place to be as comfortable as possible.
We do not work with the abuser(s).
If a person suspects abuse within a family, or is in that family, what is the first thing they should do?
If you are concerned that a child is a victim of abuse, you may not be sure what to do or how to respond. Anyone can report suspected child abuse or neglect. Reporting abuse or neglect can protect a child and get help for a family. Reporting abuse may not be easy, and it can be emotionally draining. Keep in mind that reporting abuse gives you the chance to protect someone who can’t protect themselves.
If you have concerns over the child’s immediate safety, be sure to discuss them explicitly with authorities when you make the report. If you fear that the perpetrator will cause further harm to the child upon learning about the investigation, clearly communicate this to authorities.
If the child is in immediate danger or is at risk of coming into contact with the alleged abuser, call 911. Otherwise contact your county social service agency to make a report.
Remember: it is not your job to investigate the situation on your own or to confront an alleged abuser. The information you need to make a report are the basics regarding what happened and who allegedly hurt the child.
• Basic information about child – name, age, address and caregiver
• Basic information about alleged offender – name, address
• When and where the incident occurred
• How you feel it affected the child – has their behavior changed, can you see visible injuries, they have expressed fear, etc.
Why do you do what you do?
Without the CAC model children are forced to tell their story over and over again, causing more trauma to the child and significantly increases the chance of the child feeling unheard or safe. CACs are changing the way that investigating agencies investigate child abuse. The focus changes from checklists of steps that need to be taken to how can we help this child, what is best for this child. The CAC model also provides a space for investigating agencies to work together on the case and be aware of each agencies next steps. Our advocate serves as a neutral party who can identify barriers during the investigation and judicial process, and relay those concerns to the investigating agencies. We are able to help children heal from trauma, to feel empowered during the process, and to become resilient. We also have the opportunity to teach children about body safety and give them tools on what to do if abuse does occur.
What challenges do you face while you help children?
Creating awareness of our services has been the greatest challenge. There are multiple agencies within southwest Minnesota that do not work with the MDT or CAC model and we hope over the next few years we can increase the participation so children are provided services that are developmentally appropriate and focus’ on reducing the trauma experienced by child victims. Funding opportunities has been another significant challenge. We want to ensure that children and caregivers never pay for services that they need as a result of child abuse. Our agency formed as a non-profit in the middle of COVID, while most grants and funding opportunities focused on COVID related expenses. Creating awareness of our services is also critical for fundraising and grant seeking in the future. RVW
It’s unfortunate but true: As we age, we encounter more health-related issues— and they carry a price tag that can get pretty high in retirement. Will you be ready for these costs?
Perhaps your first step in preparing yourself is knowing what you may be facing. Consider this: 80% of Americans 65 and older have a chronic condition and 42% live with a disability, according to the National Coalition on Aging and the Centers for Disease Control and Prevention, as reported in a recent Edward Jones/Age Wave survey titled Four Pillars of the New Retirement : What a Difference a Year Makes. The study also found that retirees’ greatest financial worry is the cost of health care and long-term care—concerns that have increased during the COVID-19 pandemic.
And health care is likely going to be one of the largest expenses in retirement— the average couple might spend $10,000 to $12,000 per year on health care costs. Nonetheless, you can boost your confidence about meeting these costs by making the right moves.
Here are a few suggestions:
• Take advantage of your health savings account. If you’re still working, consider contributing to a health savings account (HSA) if it’s offered by your employer. This account allows you to save pretax dollars (and possibly earn employee matching contributions), which can potentially grow, and be withdrawn, tax-free to help you pay for qualified medical expenses in retirement.
• Incorporate health care expenses into your overall financial strategy. As you estimate your expenses in retirement, designate a certain percentage for health care, with the exact amount depending on your age, health status, income and other factors. You’ll certainly want to include these costs as a significant part of your planned retirement budget.
• Learn what to expect from Medicare. You can enroll in Medicare three months before you turn 65. Before you sign up, you’ll find it helpful to do some research on what Medicare covers, or perhaps even attend a seminar or webinar. On the most basic level, you’ll need to choose either the original Medicare program, possibly supplemented with a Medigap policy, or Medicare Advantage, also known as Medicare Part C. Given all the variables involved—deductibles, copayments, coinsurance, areas of coverage and availability of your personal doctors—you’ll want to choose your plan carefully.
• Protect yourself from long-term care costs. No matter which Medicare plan you choose, it won’t cover much, if any, of the costs of long-term care, such as an extended stay in a nursing home. You may want to consult with a financial advisor, who can suggest options to protect you and your family from long-term care costs, which can be considerable.
And, of course, do whatever you can to stay healthy, before and during your retirement. It’s been shown that exercise and a balanced diet can help you feel better, maintain your weight, and even reduce the likelihood of developing some serious illnesses.
By making the right financial moves and taking care of yourself, you can go a long way toward managing your health care costs in retirement—and enjoying many happy and rewarding years.
This article was written by Edward Jones for use by your local Edward Jones Financial Advisor. Edward Jones. Member SIPC.
Edward Jones is a licensed insurance producer in all states and Washington, D.C., through Edward D. Jones & Co., L.P. and in California, New Mexico and Massachusetts through Edward Jones Insurance Agency of California, L.L.C.; Edward Jones Insurance Agency of New Mexico,
River’s Edge Hospital uses state-of-theart equipment to provide a variety of laboratory clinical testing to diagnose, monitor and prevent disease. And for your convenience, Direct Access Testing (DAT) is available so you can receive commonly asked for tests without an order from your physician. No appointment necessary!
From the Author: Shortly after my daughter’s mental health crisis in 2020, writing became my therapeutic outlet, which naturally led to a blog. I wrote my first blog on March 19, 2021. To date I have written nearly 100 weekly blogs. At the suggestion of my readers, my collection of blogs has been turned into a book, entitled Finding Us: A Mother’s Memoir of Braving Mental Illness with Her Young Daughter. Our book is now available via our gift store (La Vie Est Belle) in Lake Elmo, MN or our website (lavieestbelle.live), and launching with major retailers (Amazon, Target, Barnes & Noble, Walmart…etc.) on October 15, 2022.
BOOK SYNOPSIS
Kristin was terrified she was going to lose her daughter. Her daughter could not breathe, her chest hurt, and she was experiencing loss of sensation in limbs, dizziness, and disorientation… all rolling up to a state of terror she had never before witnessed. It was September 16, 2020 and her life changed, suddenly and without warning, with her daughter’s onset of a panic disorder. Living with a mental illness is a journey that is messy, complicated and often misunderstood. Despite our best efforts, an experience we cannot control, but instead bravely learn to live with, learn from, and feasibly teach others.
In Finding Us, Kristin Rohman Rehkamp shares her story to educate and bring visibility to what living with a child braving a mental illness looks like and feels like. Her hope is that her memoir normalizes the mental health conversation, while providing others comfort and support in knowing their unique challenges and journey are understood.
Kristin gives a memoir that is personal and passionate; it is contemporaneous, insightful and wise. Finding Us is unerringly truthful to the experience for those who have never had mental illness in the family, and those who HAVE will recognize their own stories within it.
Dan Parnell, NAMI Affiliate Leader
Kristin Rohman Rehkamp lives with her husband and three children in Lake Elmo, Minnesota. She currently owns and operates La Vie Est Belle, LLC (lavieestbelle.live); a brand/gift store that inspires giving and beautiful living. Given her personal experience with her oldest daughter, she is passionate about serving communities, organizations, and individuals working to break down barriers, raise awareness and make a difference in the lives of those braving mental illness.
Kristin proudly serves as a PrairieCare Fund Board Member and in various St. Croix Valley, Minnesota community leadership roles and programs. As Kristin advocates for her daughter through writing and speaking engagements, she looks forward to evolving mental health/well-being thinking and care models for those that journey with her family.
Kristin’s story about her daughter’s mental health journey first appeared in the October 2021 issue of River Valley Woman.
This is a book everyone will want to read. The why, when, and how to be the village for those braving mental illness. It is raw and honest. It includes tears, dreams, survival, hope and a great deal of love.
Molly Fields, MN LPN Assoc. Board, Director
Reading Kristin’s memoir is another reminder of the need we have to increase awareness and services for our mental health systems. Her message of unconditional love and acceptance of individuals with mental health issues is a message everyone can benefit from, and I appreciate her courage to share her story (particularly as a mom also on the mental health journey with my son).”
Sarah Mason, Family Achievement Center President/Co-Owner, Family Achievement Foundation Board Chair/Founder
Kristin, Anna and the entire Rehkamp family, thank you. Thank you for your vulnerability and courage to stand in the gap and share your story. You are a bright light of hope shining in the darkness for so many.
Lynn M. Moore MA, LADC, EAP, Founder, President - Acres for Life Therapy & Wellness
Finding Us illustrates the journey of courage, fear, frustration, joy, compassion, heartache, and love that is the experience of any family faced with a battle for pediatric mental health. As the parent of a child with severe anxiety, I can hear my own story in Kristin’s words and she reminds us, even in the darkest days, no one is alone on this journey and there is always reason to look ahead with hope.
Rachel Whitcomb, Mother; Wife; Vice President, Technology for a Fortune 100 Company
A beautiful tribute to motherhood, vulnerability, and maintaining hope while facing the difficulty of an unknown path.
Amanda Jara, Director Clinical Performance, Bright Health
My daughter is 12 years old and has a painful cyst over her tailbone. Her pediatrician called it a Pilonidal cyst. Sometimes it swells up and becomes really painful, occasionally it drains some bloody-looking material. Do I need to be concerned?
Pilonidal cysts are fluid-filled sacs of tissue located in the gluteal crease over the tailbone. They can become infected, resulting in pain, inflammation, or spontaneous drainage. Pilonidal cysts can be an acute or chronic issue, and some people will ultimately require surgery to manage recurrent problems.
Because the space between the skin and the tailbone is very small in this area, the fluid collection becomes quite painful. Sitting is especially painful because the cyst is compressing the tailbone. During World War II, Pilonidal cysts were called “Jeep driver’s disease” because they seemed to be more common in people who sat for long periods of time. Symptoms of a pilonidal cyst requiring medical attention include pain over the tailbone that worsens with sitting, a fluid collection over the tailbone, pus-like drainage from the cyst, fevers, or chills. Your provider will perform an exam and discuss treatment options.
If you have relatively mild symptoms, and infrequent episodes of swelling and drainage, you may be able to manage the cyst expectantly. Meaning, you may be able to avoid surgery and treat the discomfort as it occurs.
If you have an active infection, your provider may recommend some antibiotics. If the antibiotics are unsuccessful at treating the disease, you may be referred to a surgeon for drainage or more definitive care. Draining the cyst can be performed in the office under local anesthesia. This will only manage an acute infection, and the cyst can recur. The most definitive way to manage the cyst is a formal excision in the operating room under anesthesia. The timing of the surgery is important to prevent recurrence. You may need up to two to four weeks for complete recovery. In some cases, cysts can recur despite surgery.
Prevention strategies to manage the condition focus on managing hair growth in the area. Laser hair removal has been shown to be an effective way to prevent and manage acute and chronic pilonidal cysts. Avoiding direct pressure on the area by avoiding sitting for long periods of time will also help.
507-577-5931
conservairrigation.com
Pilonidal cysts often initially present in younger people, and because of the location of the lesion and the nature of the process, they can be embarrassing to those experiencing symptoms. Pilonidal cysts are common, treatable, and manageable with the help of your provider. Stay healthy, friends!
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All proceeds from the event will benefit the clients of Partners for Housing, a 501(c)(3) non profit organization that supports people experiencing homelessness in our region.
The postpartum period is a time (usually a blurry time) where your body goes through physical and emotional changes while learning to care for a newborn. The media often portrays the postpartum period as mom sitting on the couch watching TV, eating snacks, and holding a baby. Although this would be ideal for mom to get plenty of time to rest her body, it often is not the case. Moms need to ensure that they are not only learning to care for the baby, but that they are also learning to care for their new body and all the changes that come with pregnancy and delivery.
Fourth Trimester This is the time frame identified as the 12 weeks following delivery of a baby. The fourth trimester should focus on bonding with baby and recuperation of mom’s body.
Nutrition during the fourth trimester is critical in aiding in the healing of mom’s body. Mom should focus on eating smaller, more frequent meals. Warm meals such as soup are easy for the digestive system to handle. Fiber is also very important as it promotes postpartum bowel movements, which can be painful following birth. The body also can heal more efficiently if given adequate time to rest. This is sometimes easier said than done, and asking for support from family or a postpartum doula can help mom get that extra rest. When the baby is sleeping, the mom should be sleeping. Moms can get a deeper sleep if they are allowed to rest in a room without the baby.
The fourth trimester is also a major adjustment time for the baby. During this time, it is beneficial for mom and baby to be close to each other. A common way to promote this closeness is through baby-wearing. Various baby wraps allow mom and baby to be close to each other, while also allowing mom to still be up and moving. Look into your community for a babywearing support group, or ask your postpartum doula to assist.
Mom’s Mental Health For nine months, your body has been producing extra hormones to help baby grow and to prepare your body for childbirth. Moms and their support system should be prepared for these hormones to continue to fluctuate after birth. It is common for hormones to continue to swing back and forth for up to eight weeks. However, if mom is still experiencing feelings of sadness, sleeplessness, anxiety, and/or loss of interest in baby after six weeks, she should reach out to her doctor. A postpartum doula can help mom determine what is considered normal and what may warrant a doctor visit.
Some easy ways to help hormones level out and boost the mood are short walks outside, a nap while someone watches baby, someone to do a load of laundry, a warm beverage, or a drive to a store.
Breastfeeding Making the decision on how to feed the baby is a decision that is specific to each family. Whether or not a family decides to breastfeed or formula feed, mom will still need to be familiar on how to handle her body. All bodies will begin to produce milk following delivery. If mom is choosing not to breastfeed, a postpartum doula can help her navigate this process. Some of the steps to help stop milk supply following birth include wearing a supportive bra and ice packs to slow engorgement. Cabbage leaves can also help slow the production of milk.
For breastfeeding moms there are many surprises and challenges that pop up. It is completely normal for your milk to take a few days to come in. Until regular breast milk comes in, the body will produce colostrum, which some refer to as liquid gold. Seeking advice from nurses in the hospital, a lactation consultant, or a postpartum doula will be very beneficial in positively starting the breastfeeding journey.
One of the most common worries of breastfeeding moms is whether or not they are making enough milk. Moms need to remember that having a stockpile of milk in the fridge is not typical, and that is not the only factor in demonstrating that baby is receiving enough milk. The caregiver should be monitoring the baby’s diaper output to ensure they are having enough wet diapers a day. The best advice that a lactation consultant once shared was comparing nursing to supply and demand. The more you are nursing the baby, the more your body will try to produce.
These are just a few of the postpartum challenges that a mom may deal with. Moms need to reach out to find their support system, and recognize that each support system is different. Whether it is your own mother, your best friend, a postpartum doula or a lactation nurse—it is crucial to find someone to be on this postpartum journey with you.
1. Thymes Frasier Fir Candle
This fragrance is a must have for winter. Thymes is a Minnesota company and we carry all your favorite Frasier Fir items, such as diffusers, oils, room sprays and candles.
A to Zinnia Floral & Gifts
15 S Broadway St., New Ulm, MN 507.359.9900 atozinnia.com
2. Baubles & Bobbies
North Star Necklace
Find your true North with our best selling North Star Necklace by Baubles & Bobbies Jewelry! Bonita!
401 N Riverfront Dr., Mankato, MN 507.351.6931 baublesandbobbies.com
3. Time To Get Your Flu Shot
Stay a step ahead of flu season and save some money on fuel. All it takes is a few minutes to get vaccinated at work and you can protect yourself, your loved ones and your co-workers. Please contact your local store pharmacy to check availability and schedule a flu shot.
Hy-Vee Hilltop 2010 Adams St. Mankato, MN 56001 507.625.9070
Hy-Vee Riverfront 410 S. Riverfront Dr. Mankato, MN 56001 507.625.1107
4. Rustic Serving Board
This board is the perfect way to present meats, cheeses or breads. Available in walnut or cherry. Board with hand stamped metal handle is 7 3/4" x 16" x 1 1/2". Fort Road Studios
218 Judson Fort Rd. East, Lake Crystal, MN fortroadstudios.com
5. Germans Have More Fun T-Shirt
Show your German New Ulm pride with a Germans Have More Fun t-shirt! Sweatshirts, water bottles, hat pins, beer mugs also available. New Ulm Area Chamber of Commerce
1 N Minnesota St., New Ulm, MN 507.233.4300 newulm.com
6. Barton & Guestier Rosé d'Anjou
Off-dry and fruity, this is a bright, lively rosé. It has a soft texture, aromatic from the Grolleau in the blend and with light acidity at the end. Drink now. Liquor Mart 1527 N Broadway St., New Ulm, MN 507.354.8778
7. Ariens Snow Blower
Featuring a wide 30” clearing width that moves 71 tons of snow per hour with a powerful Ariens engine. Blows snow up to 50 feet, 14” auger and impeller diameter, Auto-Turn Triggerless Steering, Interlocking handles for one-handed operation. Get yours today!
C&S Supply
1951 N. Riverfront Dr. Mankato, MN 507.387.1171 or 800.879.1938
LISTEN: On-Air, Online, App, Alexa......
8. Quality Lennox Furnace Replacement or Annual Heating System Check-up
Before the winter season hits is the perfect time to upgrade your old heating system with a new energy efficient Lennox furnace or if your current system isn’t due for replacement, get a full checkup to keep it in top running condition. Ahrens can provide you with the top new equipment or provide check-ups and repairs to your existing system. And they specialize in duct cleaning too! Ahrens Heating & Air Conditioning, Inc. 1618 S. Broadway St., New Ulm, MN 507.354.2217 ahrensheating.com
9. Healthy Rejuvenated Skin
Skin Essentials offers DERMALINFUSION®, an advanced skin-resurfacing treatment that simultaneously exfoliates, extracts and infuses skin with conditionspecific 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 507.625.6599 skinessentialsmankato.com
10. 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 custommade 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.
Schmidt Siding & Window 901 N 5th St. Mankato, MN 507.625.6412 schmidtmankato.com
11. E&J VS Brandy
E&J Brandy is America’s most awarded brandy. Layers of apple and toasted oak with hints of vanilla and spice round out the flavor and linger in the aftertaste. Pick up a bottle today. MGM Wine and Spirits
Mankato
201 Victory Dr. 507.625.2420
North Mankato 1755 Commerce Dr. 507.387.2634
St. Peter 100 N. Minnesota Ave. 507.934.8964 mgmwineandspirits.com
12. Holland Bar Stool
Shop our selection of Holland Bar Stools featuring high quality plating grade steel with an oven baked powder coating to resist scuffing, chipping, & peeling.
C & N Sales
1840 Commerce Dr. North Mankato, MN 507.387.7986 cnnsales.com
13. Corkcicle® Commuter Cup
Elevate every commute, weekend trail trek, and moving moment with the spill-proof Commuter Cup. Designed with a spill-proof 360° Sip Lid. 18 hours cold, 5 hours hot. The slim design is made to fit in most bike cages or cup holders! Pick yours up today! Inspired 119 N Minnesota St. New Ulm, MN 507.233.4350 inspirednewulm.com
14. BioShield® UV Disinfection Sanitizer
Harness the instant neutralizing power of Ultraviolet Light to virtually eliminate all unhealthy microorganisms in your pool in a matter of seconds. Cut your chlorine usage in half while “zapping” unwelcome guests like COVID, Giardia and E. coli and other harmful waterborne pathogens that can cause Recreational Water Illnesses.
Sawatzky Pools and Spas 433 Belgrade Ave. North Mankato, MN 507.388.3624 sawatzkypools.com
15. 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 1615 N. Riverfront Dr. Mankato, MN 56001 507.381.5467 bodyconceptsmankato.com
16. Oneka Lotion
A customer favorite is the Oneka Lotion and Hand + Body Wash, available in 4 scents and paid for by weight. Oneka is made of eco-friendly plant-based products that provide deep hydration and keep your skin soft and healthy. Purchase a bottle, refill or bring your own jar.
Gallery 512 Boutique 20 N Minnesota St. New Ulm, MN 507.354.5120 gallery512boutique.com
17. Parasol Octavia Cellular Shades
Take your window coverings to the next level with Parasol Cellular Shades. Offering an additional inner cell that adds superior energy savings and enriched, true color even in harsh sunlight. Call Blinds & More today!
Blinds & More
Window Coverings 507.380.5019 blindsandmore.org
18. Craft Addict
Soy Candles
8 oz. single wick candles are great for a decent sized bedroom, living room or kitchen. Burn time up to 40 hours. Harbor Home & Gifts 213 S. Minnesota Ave. Saint Peter, MN
19. Chatham Blue Sapphire
Lab grown Chatham Blue Sapphire is the gem of truth and loyalty, which makes this gemstone a perfect choice. Shown is a 14K White Gold Diamond Pendant 7.0mm Century Cut Chatham Lab Grown Blue Sapphire and diamonds.
Patterson's Diamond Centers Mankato Hilltop 1031 Madison Ave Mankato, MN 507.625.1625
Downtown New Ulm 117 N. Minnesota St. New Ulm, MN 507.354.2613 pattersonsdiamondcenter.com
20. VI Peel
VI Peel contains a synergistic blend of powerful ingredients suitable for all skin types. This peel provides dramatic results with virtually no pain, no skin preparation and little downtime! Schedule your free consultation and discover what VI Peel can do for you!
Simply Skin Medspa 317 N Minnesota St. New Ulm, MN 507.766.6079 simplyskinmn.com
21. Morgan Creek Vineyards’ Marketplace
Award winning wines, paired with the fleeting seasons of nature, featuring local artists. A gift of seasonal eleganceGewürztraminer and nature’s artistry, celebrating the migration of our State Butterfly - the Monarch. Morgan Creek Vineyards 23707 478th Ave. New Ulm, MN 507.947.3547 morgancreekvineyards.com
Deanna was just managing knee pain with cortisone shots until she returned from a trip to Vietnam & Cambodia. She consulted her doctor, Jesse Botker, and scheduled a double knee replacement. Now Deanna can go back to traveling without worry!
“It’s been wonderful! I can stand for hours and I am not in pain. I can walk and I am not in pain.”
See Deanna’s full story at www.rehc.org/news
Learn more at OrthoEdgeMN.com
JOINT REPLACEMENT SURGERY IMPORTANT CHOICE, EASY DECISION
River’s Edge Hospital has been recognized as a DNV GL Healthcare certified Orthopaedic Center of Excellence for:
• Hip & Knee Replacement
• Shoulder Surgery
• Spine Surgery
Plus, River’s Edge Hospital is top rated for patient experience!