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let out a cheer! Why not? After the last couple years, what have we got to lose?
However, losing certainly isn’t on the agenda of either Mankato East or Mankato West girls’ hockey teams when they face off this month during Hockey Day/Week events. Cougars’ goalie Anna Rader, and Scarlets’ goalie Alayna Smith, show their good sportsmanship by appearing together on our January CHEER issue cover. The goal of girls’ hockey is so much more than ice, sticks and pucks. It’s about growing confidence, team building, skill honing, and just plain fun. Inside, meet the coaches, as well as the younger girls in our Future of Hockey spotlight.
I confess, this issue’s sports theme was not easy to wrap my athletically-challenged head around. So, a hat trick to the schools’ staffs, girls, coaches and parents, who were so helpful and cooperative. A special shout out to RVW writer Ruth Klossner, who interviewed everyone and wrote this entire hockey section. While I do love to ice skate, those flying orbs, disks, and the accompanying paraphernalia to whack or bat them with, make me want to duck into the nearest library for cover. Those who can, play. Those who can’t, cheer.
One thing I can wrap my head, as well as my fists, around, is loot. Hence, our special section on money— otherwise known
by a smorgasbord of euphemisms including dough, cabbage, lettuce, gravy, bread and clams. Whatever we call it, we want a heaping helping of it, with seconds, and leftovers.
A new year is a good time to face the music and dance when it comes to our finances. Whether the beat is slow and steady to win the race, or one step forward and two steps back, we can benefit by what the pros know. Profit from this wisdom by reading their columns on our money pages. There is also much to be said for sharing with each other. That is the idea behind Jessica Kloeckl’s and Kayla Ruch’s Facebook group, Financially Fit Females, where you can cash in on real women’s experiences, successes, mistakes and tips.
Retirement is not a word that I have given a lot of thought to insofar as actually doing it. After hitting that “early retirement” age a few months ago, however, has given me pause. Probably because, in my mind, I am forever 40 (and no, that is not a clothing store for the middle aged). But lately I have been assessing, evaluating, and feverishly calculating to make sure we will have enough cheddar some pundits declare is necessary to avoid financial heartburn down the road.
Far easier to digest is what readers have to say about money in our RVW Facebook poll. Advice runs from the sobering (assume no Social Security check or inheritance), to the practical (pay bills the day you get paid), to the doable (pack your lunch for work), to the humorous (eat co-workers lunch). See more suggestions on our money pages.
Cheers to a prosperous new year—2022 for the win! Game on.
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Girls’ hockey has come a long way.
From a high school sport that didn’t exist 30 years ago, to one that now involves more than 120 schools and 3,000 athletes, girls’ hockey is alive and well.
In fact, Minnesota has the greatest number of hockey playing schools and participants in the nation.
And the popular sport is about to be celebrated in a big way in Mankato. Mankato is the host city for this year’s “Hockey Day”—which is actually “Hockey Week” when one includes all the events that take place.
It’s the 16th annual Hockey Day Minnesota.
What’s really unique is that Mankato is the first southern city to host the annual event that moves the sport back where it started—outdoors. Look for the full schedule in a sidebar on page 12.
Girls’ hockey is “big” in Mankato, just like it is across the state. Let’s meet some of the girls who play it and love it!
Hockey is one of those sports that starts them young, getting kids on skates almost as soon as they can walk. But not all hockey players start that young—some come to the sport later, and enjoy it just as much.
Such is the story of the 2021-22 high school goalies for the Mankato East Cougars and the Mankato West Scarlets. Mankato West coach Shaun Reddy is excited to have a girls’ program this year, after the season was in doubt and had no goalie prospects in sight only a few months ago.
“Going into the summer, we didn’t know if we’d have a goalie or a team. It all developed,” Reddy said. “Girls kept calling, wanting to play and Alayna stepped up. We haven’t had a JV team before, but we have one this year, for eighth graders and up.”
The team has 10 returners to go with 14 girls who, like Alayna, haven’t played hockey before. Even so, the Scarlets won two of their first three games at the start of the season. RVW
Women have played competitive hockey in Minnesota for more than a century. According to University of Minnesota “Gopher” yearbooks, some 30 women tried out for the first-ever Gopher women’s hockey team in 1918. Those were the heydays for women’s hockey. Women’s hockey continued to blossom during the war years.
In the mid 1970s, girls’ ice hockey was included in the athletic programs of several Minnesota school districts.
The first girls’ Pee Wee and Bantam tournaments were held in 1974.
By 1992, 39 girls’ and women’s teams were registered with the Minnesota Amateur Hockey Association (MAHA), and 25 teams took part in five divisions of the MAHA State Girls’ Hockey Tournament.
Even with the gender equality requirements of Title IX, 65 percent of Minnesota high schools were not in compliance in 1991. To correct the problem, five schools introduced ringette, a game similar to hockey. Even though it was fairly well received, girls wanted to play hockey.
When the Minnesota State High School League surveyed its member schools in 1992, nearly 8,000 girls indicated they wanted to play high school hockey.
The MSHSL’s Representative Assembly voted to become the first state high school association in the country to sanction girls’ ice hockey as a varsity sport, in March 1994. The first high school girls’ hockey game in state history was played November 19, 1994, between South St. Paul and the Academy of Holy Angels. Later that year, eight teams— representing 11 schools—hit the ice for an inaugural state tournament for high school girls, although it was not yet sponsored by MSHSL.
At that time, there were 78 amateur girls’ youth teams registered in the state, up from 29 only four years earlier.
The first official MSHSL girls hockey tournament, involving four teams, was played at Aldrich Arena in Maplewood February 24-25, 1995. The 24 Minnesota teams playing hockey that year were split into four six-team sections, based on geography. Each section winner advanced to state.
The tournament expanded to eight teams, in one class, in 1997. A second class was added in 2004, with four teams. That class expanded to eight teams in 2007.
Over the years, the state tournament has been played at the State Fair Coliseum and Ridder and Mariucci Arenas on the University of Minnesota campus. This year’s state tournament will be
February 23 –26 at Xcel Energy Center and TRIA Rink at Treasure Island Center.
Minnesota continues to lead the nation in the number of females playing hockey on amateur, high school, and college teams. There are some 300 amateur girls’ hockey teams, as well as nearly 130 girls’ varsity high school teams. The state continues to produce highly skilled players who earn the opportunity to participate on collegiate and USA Hockey National Teams.
Area high school participation in the state high school tournament
Faribault, 2010
Hutchinson, 2009, 10, 11, 12, 15, 20
Litchfield/Dassel-Cokato, 2014
Mankato East/Loyola, 2017, 19
Mankato East/West, 1999
New Ulm (Public/Cathedral/Sleepy Eye Public/SE St. Mary’s), 2009, 10, 11, 12, 13, 14, 15, 18
Owatonna, 1997, 2001, 03
Alayna Smith’s journey to the hockey goal is not the norm. Until this past summer, Alayna had only taken part in open skating maybe once a year, if even that. Instead of heading to the rink, Smith played Minnesota Attack Volleyball during the winter.
Smith’s venture onto the ice this year began when a varsity player— who’s dad is a friend of her dad—brought up the idea.
“They got me intrigued,” Smith, a high school freshman, said.
Alayna went to some late summer clinics and the hockey bug bit—just in time to help the West program, which had been in jeopardy, lacking a goalie and unsure whether there would be a team. High school practice started in early November—with Smith loving the decision she made.
Alayna is the daughter of Tony and Jenna Smith and Tammy Smith.
“It’s really fun. It’s probably my favorite sport. My dad and step-mom think it’s really neat that I’m playing, but my mom panics when shots come at me,” Alayna said. “The hardest part is figuring out how to stay up on skates—but I’ve surprised myself at what I’m able to do so far. The scary part is when the pucks come in at full speed.”
The biggest surprise of Alayna’ new sport was not how much gear a goalie wears, but how much time it takes to put it all on. “It’s more than I expected,” she said.
Team bonding has been one of the best things.
“I knew only four of the JV and varsity girls— I hadn’t met the others before we started practice,” Smith said.
Although she’s looking forward to the January 19 Hockey Day game against cross-town rival Mankato East, Smith admitted, “I’m excited, but nervous.”
Shaun Reddy is in his sixth year coaching the West girls, and has 20 years of experience with the sport in Mankato, coaching all levels of youth hockey, including his daughters’ U10 and U12 teams. He especially enjoys seeing players grow.
“A lot of it is the confidence that builds as the year goes on. And the bonds that the girls make by being together here and on the road. We travel within three hours of here—as far as Winona, Red Wing, Luverne.”
The West/East rivalry games are always fun as many of the girls played together in youth hockey.
“When they line up at faceoffs, you see laughs and smiles and you hear fun comments,” Reddy said. “Good sportsmanship is there.”
Amber Prange is in her fifth year as head coach at Mankato East, after a year as an assistant. Although this year’s team doesn’t have any seniors, she described the Cougars as experienced, with about a dozen players back with several years of experience.
“It’s fun to watch the girls develop together as a team,” she said. “I like the teaching part of coaching. I see when the girls figure things out—when things from practice carry over into the games. When they achieve success—whether it’s a small part or the whole game, they’re so excited.”
Both East and West practice at All Seasons Arena and play in the Big 9 Conference. The girls always enjoy the times they face each other.
“East and West were together at first but have had separate teams for at least 15 years, probably longer. They didn’t always respect each other, but they do now,” Amber said. “It’s fun to see the giggles and fist bumps during the game. The girls pass each other often at the rink. Although they’re separate programs, we want each other to be successful and are always asking how things are going.”
Prange feels that hockey is important in girls’ development, both on and off the ice.
“Hockey provides community. It’s a chance to get to know kids, families, and even grandparents. The girls spend a lot of time at the rink and on the road. Many refer to their team as family—you’re still a team, but you’re so much more,” she said.
As to the on-ice benefits, Amber said, “There’s the intensity, the ability to be aggressive. Hockey is more of a masculine thing—compared to figure skating—but girls have proven that they can excel at that. They build confidence.”
High school junior Anna Rader has been playing hockey since she was four. Now in her 12th year, Rader has been a goalie for the last seven. After playing on girls’ teams, Anna opted to finish her youth years by playing on the boys’ Bantam team. When asked why, she said, “I wanted more competition before going to high school.”
Mankato East has both JV and varsity teams and Rader played on both, as needed, during her freshman year. After splitting time in the varsity goal last year, this is her first year as the starting varsity goalie, a position she relishes.
“I like the competition, challenge, and intensity of being in goal,” she said.
It’s pretty much the same reason that Anna plays hockey. “I like the challenge and I like making connections with other people. I just love the game,” she said.
With two high schools in town, there’s a natural rivalry with the team across town. Players on the teams often grow up playing together on youth teams.
“We know most of the West players,” Rader said. “We respect each other. It’s different and it’s fun to play them.
The lessons learned on the ice have gone a long way to
“I’m more outgoing and confident in what I do. I wouldn’t be that outgoing if not for hockey,” she said. “I hope to play hockey somewhere
Anna is the daughter of Rob and Jennifer Rader.
It may be a year late—being postponed from 2021 by the pandemic—but Mankato is ready for Hockey Day!
The 16th Hockey Day Minnesota begins in Mankato Wednesday, January 19, with festivities continuing through Sunday, January 23. It features youth, high school, college, alumni, and celebrity games.
The games will be played on an ice rink built inside Blakeslee Stadium on the Minnesota State University, Mankato campus. A professional crew from Alexandria will oversee rink construction.
Hockey Day Minnesota was started in 2007 by the Minnesota Wild to celebrate the game that has made Minnesota the “State of Hockey.” It
is produced in partnership with Bally Sports North, Minnesota Hockey, and the local community that serves as the host each year.
Mankato is the first southern Minnesota city to host Hockey Day since the event began.
Previous locations were Baudette Bay, Phalen Park, Hermantown, Moorhead, Minnetonka, Grand Rapids, Elk River, St. Paul, Duluth, Stillwater, St. Cloud, Bemidji, Minneapolis, and Roseville.
The five-day run kicks off Wednesday with “Hockey for Her,” featuring two youth games and the cross town rival game between Mankato East and West.
- Family Day
“We want everybody to love the game of hockey and to be able to participate,” Anne Wang, the Girls Lead for the Mankato Area Hockey Association (MAHA), stated. “We also want to develop and retain players for both the boys’ and girls’ high school teams.”
According to the MAHA website, most of the hockey players selected for the Mankato High School varsity and junior varsity teams developed their skills in MAHA programs.
MAHA supports both boys and girls through age 15. Youngsters take part in in-house programs as Mites from kindergarten through third grade. The boys move on to Squirts, Peewees, and Bantams, while girls generally take part in traveling 10U, 12U, and 15U teams—though some girls opt to play on boys’ teams. MAHA also provides a “Try Hockey for Free” program for first year skaters to learn to skate before the season starts. Hundreds of players participate each year in MAHA sponsored programs. Wang reported that about two dozen girls are in the 8U program this year—
the highest ever for that age group. There are 16 in this year’s 10U girls and 31 in 12U.
“Seven to eight is a great age for kids to fall in love with the game and to learn to skate,” Wang said. “Hockey is a great way to get physical activity, to get out and participate, to build comradery. Kids learn off-ice skills— working with teammates, getting along, negotiating. The things they learn on the ice translate to off-ice, to a family setting and to the classroom. The girls have so much fun out there.”
As the Girls Hockey Lead, Wang is the background organizer to get the girls’ season up and running. She is also an MAHA board member and works with Marcus Peterson, MAHA’s hockey director.
MAHA wants kids to have fun in hockey and athletics; to learn good sportsmanship, understand fair play, and the ability to graciously accept victory and defeat; and to develop individual and team skills, knowledge of the game, and an attitude of team participation, loyalty, respect, and responsibility.
Parents: Matt & Jessi Schaefer
Age/grade/school: 13, 7th grade, Loyola Catholic School.
Team: 12UA
Why did you start playing hockey? I started playing because my dad used to play. I was about 7 and I became a goalie when I was 9.
What do you like about hockey? I really like making good saves and meeting amazing people.
What have you learned about yourself? I have learned that, even if I don’t want to go to practice, it ends up being fun.
What have you learned about sportsmanship?
People can be really aggressive, but that’s what makes it fun.
Best memory so far?
When I broke our trophy (accidentally) after winning second place in a tournament.
Parents: Sam & Sarah Nichols
Age/grade/school: 11 years old, 6th grade, Loyola Catholic School
Team: 12UB Grey
Why did you start playing hockey? I thought that hockey looked like a lot of fun! My dad and my brothers all play hockey and I liked to skate around with them. I was about 5 years old when I started playing.
What do you like about hockey? I like the friendships that I have made. I am also competitive and I like to stop breakaways when I am in the net.
What have you learned about yourself? I have learned that being a goalie is my favorite position. Hockey has made me stronger, taught me to be a good sport, and how to work hard to accomplish my goals.
What have you learned about sportsmanship?
Hockey is all about good sportsmanship. We always tell the other team “Good game” after each game. Everyone supports each other and wants everyone to do their best.
Best memory so far? My best memory so far was getting my first shutout as a goalie!
Parents: Brent & Beth Byers
Age/grade/school: 11, 5th grade, Jefferson Elementary school
Team: 10UB1 Mavericks
Why did you start playing? I started when I was five years old when my dad took me to try hockey for free. I have been hooked since.
What do you like about playing hockey? I like playing games. Skating is fun as well. I also like tournaments where we stay as a team at a hotel.
What have you learned about yourself? I have become stronger, both mentally and physically, since I started playing. I have also learned about being independent.
What have you learned about sportsmanship? I will glove tap the opposing goalie between periods. Saying good job to the opposing team, whether we win or lose. Don’t brag about winning.
Best memory so far? We recently took third place at our home tournament; that was exciting. Last year I went to an all-girls hockey camp for a week without my parents or my little brother Fletcher. We took first place in the 3vs3 tournament.
Parents: Greg & Jenny Oachs
Age/grade/school: 13 years old, 7th grade, Prairie Winds Middle School
Team: 12UA
Why did you start playing hockey? I started playing for MAHA when I was 12, but I have been playing hockey for fun with my brothers since I was 5. The main reason I started playing is because my brothers inspired me to play.
What do you like about hockey?
Getting to bond with my teammates and it is so awesome to see girls play hockey when at one time it was only a boys sport.
What have you learned about yourself? That I can be really competitive about something I love! What have you learned about sportsmanship? That when we work hard as a team and individually, we can really be great as a hockey team and that when we have great coaches guiding us, we can achieve more than we think as a team.
Best memory so far? When we finished first in our bracket for the Mankato Meltdown. Our team was down 0-4 in the championship game; we came back to win the game 5-4! It was amazing to see our team work hard together to win the championship and how we all showed so much passion for the game! Anything else? This is my first year as a goalie; I had never really thought about being a goalie, but our team really needed one this year. My teammates and coaches really encouraged me to try this new position and I am really loving it and, to be honest, it really lit a light in me!!
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or many people, managing finances can seem overwhelming and even impossible. It was much the same for Jessica Kloeckl and Kayla Ruch, founders of the Financially Fit Females Facebook group. Having both experienced debt as young women, the older and wiser Kloeckl and Ruch now want to share with others what they have learned.
Kloeckl works for her family business, G & S Manufacturing, LLC, in Courtland. She has many roles there, including accounting, finance, human resources, and shipping. For Jessica, trouble with finances began in college when she was enticed into signing up for her first credit card with an offer of a free pizza. Although her parents always preached to not spend more than you have, Kloeckl wasn’t paying off the monthly balance of her credit card. She now realizes that is just what the credit card companies wanted.
“The credit card companies are setting you up to fail,” Jessica said. “They don’t want us to pay off our credit cards every month because that’s how they make their money.”
It wasn’t just the credit cards taking their toll on Kloeckl’s finances.
By CHRISTINE NESSLER“The first time I totaled up all of my debt, I wanted to throw up,” Jessica recalled. In addition to her credit cards, she also had debt related to her home, vehicles, and student loans.
For Ruch, spending in excess was the norm in her youth. As a teacher of business, finance, marketing, and sales at Mankato West High School, she now sees the error of her ways, but there wasn’t much talk of budgeting in her home when she grew up. That is something she had to learn on her own.
As she aged, those spending habits began to cause her stress. Once she was married and had children, Kayla could see how her spending and increasing debt was affecting her and those around her.
“I’ve lived paycheck to paycheck,” Ruch said. “It caused a lot of stress on my relationship with my husband because we didn’t have a plan.”
Kayla knew there must be a better way. She recognized the need to plan and save for her family’s future.
These women—friends since childhood—share many things in common.
They grew up together in New Ulm; they worked together at the local favorite, Happy Joe’s Pizza and Ice Cream; and, as young women, they both fell into financial trouble. What sets them apart from so many others in financial debt is that both women had the drive to dig themselves out of debt.
“We’re both the type that are motivated to make things happen,” Ruch said. “We’re worker bees.”
For them, the work began with reading a book about budgeting, beating debt, saving money, and investing for the future by Dave Ramsey. It was a game changer.
Jessica, who is working herself out of debt and an unhealthy relationship at the same time, noted, “It’s empowering to have control over your finances.”
Having her finances under control allowed Jessica freedom by way of supporting herself. Personally and financially, she knew she would be okay.
Kloeckl’s approach to conquering debt was a zero-dollar budget. It’s a way of budgeting where your income, minus your expenses, will always equal zero. Everything that comes in has a name and place as to where it goes.
“If you just chop away a little at a time, it doesn’t take long to turn it around once you get going,” Kloeckl said.
Jessica found that the biggest challenge is just getting started, because many people are afraid of setting a budget.
“It sounds restrictive, but it actually gives you the freedom to spend money without anxiety because you know you planned for it,” Kloeckl said.
Ruch also picked up a strategy from Dave Ramsey. She began to implement the envelope system.
First you divide your income into different spending categories based on fixed expenses. Then you decide how much to spend on each category. You place the allotted money in an envelope, whether using an app or actual envelope. You are only allowed to spend what was placed in the envelope and nothing more. For example, if you budget $250 for groceries each pay period, that is all you get to spend and nothing more. Kayla likes this approach to keeping a tight rein on her budget.
“I balance my checkbook twice a month, down to the penny, because I’m a freak,” Ruch joked.
This strict approach and the budgeting system she implemented helped Kayla to pay off her debt, little by little, and save money, too.
Overcoming debt has left both women feeling more
financially secure. And, it’s something they are passionate about sharing with others.
Financially Fit Females was created in January 2021 as an accountability group, with the goal of normalizing conversations about finances and motivating others to make positive changes to how they manage their money.
“It’s an intimidating topic for many people,” Kloeckl said.
“We want to normalize the conversation,” Ruch added. “It’s okay that you’ve been in debt or you are in debt.”
Financially Fit Females shares the steps to get out of debt, and also provides a community where members can ask questions of people they trust.
Although many of the group members have different strategies for managing finances or different reasons for joining, all have one thing in common—the goal of financial freedom.
Financially Fit Females stays active with fun weekly challenges, such as shopping only from your pantry for a week to see how much can be saved on groceries by using what you already have. There are also regular conversation starters like, “What financial advice would you give your 18-year-old self?”
Members are encouraged to ask for advice from the group and share tips of their own. Over the past year, there a variety of great tips have been shared, including a recent post that encouraged other members to check apps and online subscriptions to make sure they aren’t being charged for subscriptions or services they no longer use.
What was the best money advice ever given to you?
Kayla: Pay cash.
Jessica: Live on less than you make. What do you splurge on?
Kayla: Workout equipment, skin care, leggings. Kloeckl: Self-care.
What is the biggest mistake you’ve made financially?
Kayla: Credit card debt.
Jessica: Promotional credit card offers. What money saving system works for you?
Kayla: The Envelope System. Jessica: Zero-Dollar Budget.
Do you budget?
Kayla: YES.
Jessica: YES.
Do you have any financial guru mentors?
Kayla: Tips and tricks along the way as a life-long learner. Jessica: Dave Ramsey.
Perhaps the best feature of the group is setting financial goals and the celebrations that follow for everyday wins related to personal finance, no matter how small.
“It’s okay to celebrate your wins,” Kayla said. She recently posted her own win of a long-term plan to pay off her house in five years.
“Even if they are little wins,” Jessica added. “You start small and you slowly build up to a point where you don’t really have to worry anymore, and you’re comfortable financially.” Celebrations of the little wins keep members moving towards a more secure financial situation.
“It takes a lot to find the strength to take charge of your financial path in life,” Kloeckl said. “People just need to jump in and do it. Don’t let a budget scare you.”
These financially fit ladies have taken charge of their finances and are continuing to empower other women to do the same. Their Facebook group brings women together to support each other in achieving their financial goals. Kloeckl and Ruch have big plans to continue to benefit the group with educational speakers on topics such as taxes and investments.
The “worker bees” aren’t stopping there. Their next venture is to create a podcast including female guests from the finance industry, with discussions addressing finance-based topics. With much to share from their personal experiences and a passion to educate others, we will certainly be hearing more from Kloeckl and Ruch in the future. RVW
Robin: Strive to pay off credit cards every month, don’t carry a balance. And save 3 months expenses for emergencies. Proved very valuable last year!
Betsy: Assume you will not have a social security check, pension nor inheritance, plan accordingly and be responsible for your own retirement.
Bobbi: Pay attention to your FICO score and know what it means. Understand the value of a high score and don’t accept a lower interest rate than you deserve based on that score. Make a list of your debt/ asset ratio. Know where you stand. Review often. Have a 6 month emergency fund. Make your credit cards work for you. Never carry a balance, but earn those points. Invest early, and as often as possible.
Krista: Start setting aside $$ for your retirement as early as you can, even if it's just a little each paycheck. Don't think twice about it, and make sure you take advantage of all company retirement matching funds. Meet with a financial advisor to get started and then maybe once a year or every few years.
Lisa: Pay your bills the day you get paid, you’ll never miss a due date or overspend on the non-essentials. Be mindful of the interest rates on your debts, they can sometimes change over time.
Stefanie: Take the time to shop sales, cut coupons and use reward apps. Rarely should you pay full price. Needs over wants.
Inspired Portrait Photography: Budget every month before the month begins so you can tell your money where it'll go. Use envelopes system and cash. If you can gift someone you love the Dave Ramsey Financial Peace class while they are young— it will change their life.
Sarah: We save up the money first to do projects or trips. If we don’t have the amount we need we can’t go or do it yet.
Anne: What my dad always said: just because you have the money doesn't mean you can afford it. I still live by this today.
Angie: Make one extra mortgage payment a year and save about 7 years off your 30 year mortgage.
Jennifer: Have an emergency fund so you don’t need to use credit cards for emergencies and start your retirement fund at 18. Start with $50 a month as that is better than nothing.
Angie: Live within your means! Pay yourself each paycheck by tucking it away in savings. Up your retirement contribution each pay raise.
Kristine: Pay cash!
Jenna: Put money in your savings account every paycheck even if it’s only $20. Once in savings do not touch unless it's an absolute emergency!
Melinda: The goal is to live off last month’s paycheck. Strive to set those goals for yourself!
Melissa: Maybe more common sense, but a good rule of thumb is to not spend more than you earn.
Christine: Always pack your lunch for work.
Deb: Start saving early! Very early!
John: Always eat your co-worker’s lunch they pack and save $$$!
Deena: Buy the best health insurance that you can afford.
Emily: If you choose to live life with a partner, share your money philosophies early and often.
Shelly: Best financial advice involving kids in the household—When your children are young have them cut coupons and then go with you grocery shopping. If they have the coupon for what goes in the cart they keep all the money. Both my kids made $3 to $18 a time. Time that I would not have had to coupon myself. Good financial education for kids!
Brenda: Take advantage of flex plans while employed. These and other tax benefits are no longer available after retirement.
Kate: Always take advantage of a company match for a sponsored plan (like a 401k, 403b, etc)—it’s free money! So for example if a company matches up to 3% of your contribution, at minimum you should put in 3% so you’re getting 6% by only putting in 3%
Jessica: Fast food apps are amazing! Download any restaurant / fast food app that you can. You can order lunch or dinner through the apps, and get points for free food! I have several apps for fast food and restaurants. I get at least one free meal per week.
Lissia: I actually closed my personal checking account and only use cash.
Robyn: Every time I need to return something to a store, I get the $ loaded on a gift card. I then use them for Christmas. I never go into debt.
Rhonda: Contribute ROTH $$ through your 401k or individually, live below your means, and have a smart money mindset! Order water instead of the $2.89 glass of Coke when you go out to eat.
As you know, 2021 was full of challenges. We were still feeling the effects of the COVID-19 pandemic with supply chain issues and inflation heated up. So, if you’re like many people, you might not be sorry to see the year come to a close. But now it’s time to look ahead to a brighter 2022. And on a personal level, you may want to set some New Year’s resolutions. You might resolve to improve your health and diet, and possibly learn some new skills, but why not make some financial resolutions, too?
Here are a few ideas to consider:
• Prepare for the unexpected. If you haven’t already created an emergency fund, now may be a good time to start. Ideally, you’d like to have three to six months’ worth of living expenses in this fund, with the money kept in a low-risk, liquid account. (If you’re retired, you may want your emergency fund to contain up to a year’s worth of living expenses.) Once you’ve got this fund established, you may be able to avoid dipping into long-term investments to pay for short-term needs, such as costly home or auto repairs or large medical bills.
• Boost your retirement savings. The pandemic caused many of us to reevaluate our ability to eventually enjoy the retirement lifestyles we’ve envisioned. In fact, 33% of those planning to retire soon said they started to contribute even more to their retirement savings during the pandemic, according to a study from Age Wave and Edward Jones. This year, if you can afford it, increase your contributions to your IRA and your 401(k) or other employer-sponsored retirement plan.
• Reduce your debt load. The less debt you carry, the more money you’ll have available to support your lifestyle today, and save and invest for tomorrow. So, this year, resolve to cut down on your existing debts and avoid taking on new ones whenever possible. You can motivate yourself by measuring your progress—at the beginning of 2022, record your total debts and then compare this figure to your debt load at the start of 2023. If the numbers have dropped, you’ll know you were making the right moves.
• Don’t overreact to the headlines. A lot can happen during a year. Consider inflation—it shot up in 2021, but it may well subside in 2022. If you changed your investment strategy last year to accommodate the rise in inflation, would you then have to modify it again when prices fall? And inflation is just one event. What about changes in interest rates? How about new legislation coming out of Washington, D.C.? And don’t forget extreme weather events, such as wildfires and floods. Any or all of these occurrences can affect the financial markets in the short term, but it just doesn’t make sense for you to keep changing the way you invest in response to the news of the day. Instead, stick with a strategy that’s appropriate for your goals, risk tolerance, and time horizon. You may need to adjust this strategy over time, in response to changes in your own life, but don’t let your decisions be dictated by external events.
These aren’t the only financial resolutions you can make—but following them may help you develop positive habits that can help you face the future with confidence.
This article was written by Edward Jones for use by your local Edward Jones Financial Advisor. Edward Jones, Member SIPC
A bit of background about yourself: I have been doing taxes for 15 years, and at the end of 2020
I took the leap and started my own practice. Tell us about Ibeling Taxes and Bookkeeping Service: I work out of my home in Madelia. I work with selfemployed individuals, home daycares, farmers, and direct sales consultants, offering tax planning, yearly taxes, and bookkeeping.
What do you enjoy about running your own business?
I enjoy being my own boss, setting my own hours, and not having to report to anyone else.
What do you find the most challenging?
Most challenging I would have to say is having a good balance between my personal and professional life.
Have you always enjoyed finance and tax-related work?
Yes, it all started when I took a tax course in college, and look where it has taken me.
Please share three of your top financial tips:
1. Find a professional tax preparer
2. Do some tax planning at year end
3. Stay organized and keep all needed documents
What is the best money advice you have ever been given and by whom?
Over the years of doing taxes I would have to say be organized and keep an eye on what you are spending your money on. Personally, I have Excel spreadsheets that I track every penny.
Do you have any financial mentors?
Not really, but I am a member of the Nation Association of Tax Professionals (NATP).
If you couldn’t be doing this as a career, what would you do?
I would probably be giving tax advice and helping people tax plan.
If you’re like many people, you dread going to the doctor for your annual checkup. These visits sneak up on us and more often than not, we haven’t made the changes we told our doctor we would at last year’s appointment.
Financial checkups are no different in many cases. Often, we intend to make changes recommended by our banker and then “life happens.” Unexpected expenses such as car repairs, a pet’s illness, home maintenance, and more can happen at any time. If we aren’t prepared for them, our finances can suffer and our motivation to make changes can be delayed until the next year.
In addition to those normal unexpected expenses, many Americans were faced with financial hardship during the Covid-19 pandemic. Many have and
still are experiencing job loss and decreases in income, which can lead to the question of, “How do I even pay my bills?”
Over the last 10 years, I have spent countless hours teaching people why an emergency fund is so essential. I will say that many understand the importance of it, but never think an emergency will happen to them. In March, millions of Americans faced the realization that it can, when Covid-19 hit. Not having that emergency fund saved has hurt them and their families financially.
If you haven’t already, perhaps it’s time to complete a financial checkup and improve your financial health outcome. Here’s how:
Check the temperature
One of the first things they do at the doctor is check our temp and blood pressure. This can give indications for possible future big issues. Let’s do the same and get a picture of our finances as a whole, so we can see what our future diagnosis may look like.
1. Log on to your mobile or online banking and get a current snapshot of your accounts. List all current balances of where you stand today. (Checking, savings, etc.)
2. Write down all your current debts. It’s not always fun to look at our current debts, but it’s essential if we’re going to come up with a plan to tackle them. If our goal is to lose weight, imagine how good you feel when you have done so. If your goal is to lose debt weight, imagine how enjoyable that conversation would be when talking to your banker!
3. Look at current income. This can be regularly occurring income from your steady paycheck or consistent income from a side job.
Put together a budget…and stick to it!
When we go to the doctor, and they give us something to work on, we need to stick to it to show results. The same holds true with finances. Most individuals understand that a budget is a spending plan, and the goal is to not spend more than you make. While the concept is simple, many people do not follow a budget, because they know they have to hold themselves accountable.
If we do not cut out fast food, it will make our desire to lose weight go by the wayside. If we put off controlling our spending, it makes it much more difficult to hit our short- and long-term goals.
SAAR Banking Center Manager, AVP Old National Bank. Mankato
Get your friends together and join us Thursday, February 10, for the First Annual Galentine’s Day Fundraiser for CADA. This event will take place from 6 to 9 p.m. at the Capitol Room in St. Peter, or from your own living room, as virtual tickets will be available.
What’s Galentine’s Day?
Galentine’s Day is only the best day of the year! The idea for Galentine’s Day came from the show Parks and Recreation. The main character of the show, Leslie Knope, fierce friend and true legend, created Galentine’s Day. Each year before Valentine’s Day, besties everywhere gather to celebrate friendship and platonic love, as friendships are just as important as romantic relationships, and deserve a day of recognition as well. Leslie Knope brought her girlfriends together for brunch and gifts—now this holiday has grown beyond the TV show and is celebrated far and wide across social circles.
Why is CADA celebrating Galentine’s Day?
CADA provides life-saving and life-changing services to victims and survivors of relationship abuse and sexual violence. Time and again, we hear from survivors that one of the most crucial aspects of their healing is their friends, family, and support system. Amber Wolf, an advocate in CADA’s shelter, said, “The healthy connections between a survivor and their family and friends is crucial. These support people help survivors find resources, strength, and encouragement.” We all need people in our lives who care about us, support us, cheer us on, and are always on our side. We wanted to create an event that celebrates friendship, and what better model than Galentine’s Day?
Why should you celebrate with us?
As a society, we put a lot of emphasis and celebration toward romantic relationships, but we think it is time that friendships get celebrated at the same level. Close friendships are some of the most important relationships of our lives. Our friends see us through some of our best and hardest moments—landing our dream jobs, getting fired, falling in love, getting married or divorced—they help create a community for our children, they see us through health scares, and so much more. The deep bonds we have with our friends are different from those bonds with our families or partners, but their importance in our lives is often understated.
This Galentine’s Day Fundraiser benefiting CADA is a first-of-its-kind event for the Mankato and south-central Minnesota communities. This will be an evening of comedy, crafts, and cocktails. We are excited to announce a comedy set from Minnesota comedian, Khadijah Cooper, who has been recognized as one of the five Best Twin Cities Comedians
by City Pages. Before Khadijah takes the stage, we will present a live game show, Know Your Bestie. Stationed throughout the venue will be various craft stations. At one station, you can color a postcard for your long-distance bestie. At the end of the night, we’ll host a Dessert Dash. Each table or group of eight friends can combine their individual donations to claim a fabulous dessert created by local bakers. The group with the largest combined bid will get the first choice of desserts at the dessert table.
Who should come to the event?
Anyone and everyone is welcome at Galentine’s Day; this is not a gender-exclusive event. We know the name is GALentine’s Day, but the event is really about celebrating friendship and platonic love. Bring your BFFs, your mom, cousins, book club, or whoever.
A bit about CADA
CADA is a nonprofit organization serving victims and survivors of relationship abuse and sexual violence throughout south-central Minnesota. We are based in Mankato and provide services in Blue Earth, Brown, Faribault, Le Sueur, Martin, Nicollet, Sibley, Waseca, and Watonwan Counties. Our mission is to provide safety and support to victims of domestic and sexual violence through education, advocacy, and shelter. CADA offers free, confidential, and non-judgmental services to victims and survivors through four main programs—advocacy services throughout the region, emergency safety shelter, supervised parenting time centers, and education programs. Each year, CADA serves between 2,000 and 3,000 people in our community.
Get your tickets
Are you looking for a great gift idea? Tickets for the First Annual Galentine’s Day Fundraiser for CADA will go on sale Monday, December 13 at 8 a.m. We are expecting around 200 in-person attendees and around 100 virtual attendees.
We are still offering sponsorship opportunities to businesses we think would be a good fit for our audience. At CADA, we support survivors of relationship abuse and sexual violence with life-saving programs and services and you can help us with this work. Lots of perks come along with being a sponsor, such as the opportunity to have your business and logo recognized in event promotional materials, free tickets to the event, reserved seating, and the opportunity to have a featured contestant in Know Your Bestie. For more information about sponsorship opportunities, please visit our event webpage.
To learn more about Galentine’s Day, please visit cadamn. org/galentines-day
Thursday, February 10th 6:00 p.m. - 9:00 p.m.
CADA provides life-saving and life-changing services to victims and survivors of domestic and sexual violence. Time and time again, we hear from survivors that one of the most important factors in their healing is their friends, family, and support system. We wanted to create an event that celebrates friendship, and what better model than Galentine’s Day, dreamed up by our favorite fictional heroine, Leslie Knope of Parks and Recreation.
Purchase tickets at: cadamn.org/galentines-day
The newer style of tennis shoe and bootie mixed together is perfect for any outfit and comfortable to wear all day long. Dress them up or down to perfect your outfit and style. Want a little heel? Go for short boots. Accessorize!
Pair your favorite backpack purse, necklace, or earrings to compete your outfit. Come on ladies, we can never have enough purses and jewelry right?
Who doesn’t love a good pair of denim jeans? With several styles and colors they’re perfect for everyday wear, work attire and a night out on the town. Choose from a basic straight leg, flare, or jegging to fit your style and body type.
Cold weather gear is essential for our chilly Minnesota winters. The basic, long black coat with hood will go perfectly with any outfit and keep you warm and comfortable all season long. Top it off with a cosy cap for strolling through the Christmas lights or enjoying hot chocolate on a shopping afternoon.
What little girl doesn’t like dressing up and showing off their unique self. From distressed jeggings, leggings, a cute shirt and shacket, your little one will be a stand out.
A cute little dress for any occasion is a must for every woman or girl’s wardrobe. The bubble sleeve is a hit this season for weddings, parties or nights on the town. Dress it up with some fun jewelry or wear it with a jean jacket or cardigan to work for an outfit to fit your every day.
Man oh man
Flannels and vest are always a go to for the men in your life. Another perfect opportunity to dress up or down while being warm, comfortable and stylish!
Shackets! Shackets! These versatile shirt/ jackets bring you comfort, warmth and style all in one in solid colors or flannel. Wear them almost any season paired with your favorite jeans or leggings for a stylish and comfortable outfit for any occasion.
Lots of long shackets for all you tall ladies as well!
Whether you’re embarking on a huge downsizing project in preparation for moving into a smaller place, or just want to do enough decluttering around your home to create more space, now is the time to get honest about all the “stuff” you’ve accumulated.
Anyone approaching retirement age probably has a menagerie of items bequeathed to them over the years from doting greatgrandparents, aunts, and loving friends. If there’s one thing we can admire about the millennial generation, it’s their movement away from acquiring mountains of material items.
Christmas is both a time to reflect with gratitude on all we have and be thankful for the less material things in our lives that mean so much. The holidays also remind us of how much “stuff” we have.
Gift giving will always be a part of the holiday culture, and while practical gifts and experience gifts are on the rise, there’s still tons of loving gifts given to us.
Here are a few tips from a professional organizer who has helped countless people reduce clutter and downsize over the years that will help you get 2022 off to a great start.
• Don’t keep storing it. Pulling something out of storage to look at and shove back in the box for another time is pointless. Deal with it now.
• Don’t stay away from the storage areas in your home that you would rather avoid indefinitely. There comes a time when you simply need to make your way through those areas and decide what to do. If you don’t do it, your loved ones will be forced to at a time they’d rather not.
• After receiving gifts this holiday, try the one in, one out rule. If you received a new pair of shoes, a new purse, or a new set of bath towels, find one older one to donate. This way you aren’t compounding your “stuff,” but swapping it out. If your towels or blankets are too old to donate for people, donate them to an area animal shelter or veterinarian who is always looking for donations of these items.
• Don’t hold on to items you intend to pass down to children or grandchildren, but also don’t assume they want them. Have a conversation with them now, and let them know of your intentions. If they want the items, give them away right now. Let them start enjoying them in their daily lives. If they do not want them—and that’s ok—donate them or give them to your favorite charity to auction.
• This seems logical, yet all too common—get rid of duplicates! You don’t need two of everything. Or three or four back-ups. If you need a replacement, purchase it if/when you decide that is necessary. Be honest with yourself how often you use these items and if the duplicate still has price tags or isn’t even out of the box, donate it. Your goal is to reduce the amount of stuff you have, and duplicates are a great place to start.
• Stop the hoarding. Yes, we love great deals and money saving just as much as you do, but you can’t keep every gift bag or butter container when you’re trying to downsize. Recycling is your friend.
• Get rid of the “dream” items. These are the clothes you one day hope to fit into, the one sock you’re determined to find the mate to, and the storage container you think the lid will someday turn up. Stop it. Give yourself permission to get rid of these items that are taking up space in your home.
• Don’t try to declutter and downsize your house all in one day. Choose a room or a closet and work on it until you’re done. Give yourself permission to take a break or enlist help. This is a project that will take time, and you can do it!
BY CINDY HAUGLAND tidytightwads.com
RIVERFRONT
410 S. Riverfront Dr. Mankato, MN 507-625-1107
HILLTOP
2010 Adams St. Mankato, MN 507-625-9070
WE’VE
MADE IT YOUR TO PRESCRIPTIONS EASY TRANSFER
181545
Forget what you’ve heard about white foods being bad for you. Foods that are white in color can be packed with nutrients needed in our diet to help lower cholesterol and blood pressure, keep skin healthy, and bump up anti-tumor and anti-inflammatory properties. Here’s a rundown on five white foods that pack a tasty and nutritious punch.
CHICKPEAS (aka garbanzo beans) are a versatile food and packed with protein, fiber, and minerals such as manganese, iron, and folate. Chickpeas are often used to make hummus and used as an ingredient in burgers, salads and soups.
CAULIFLOWER, like other cruciferous vegetables, is a great source of vitamin C, vitamin K, folate, and fiber. In fact, 1 cup of cauliflower provides three-fourths of the daily recommended amount for vitamin C. To preserve its nutrients, steam or roast instead of boiling and add flavor with turmeric, smoked paprika or any of your favorite spices.
do a lot more than keep vampires away. Known as “nature’s wonder drug,” garlic has been shown to prevent certain cancers, lower cholesterol and blood pressure, and help boost immunity.
MUSHROOMS are increasing in popularity and are a great addition to your next meal. Mushrooms, when exposed to UV light, are an excellent source of vitamin D, but the benefits don’t stop there. B vitamins help provide energy by breaking down proteins, fats and carbohydrates, and selenium works as an antioxidant to protect cells from damage. Add chopped mushrooms to your next burger, soup or pasta.
PARSNIPS may be one of the least well-known root vegetables but they are an excellent source of soluble fiber for heart health, plus contain vitamins C, K and folate. At a quick glance, they look like long, pale yellow carrots. While they are a cousin to carrots, parsnips are more tender and have a sweet and nutty flavor when roasted. They are perfect for creamed soups, sauces and purees.
Nutrition Facts per serving: 110 calories, 1g fat, 0g saturated fat, 0g trans fat, 5mg cholesterol, 110mg sodium, 18mg total carbohydrate, 6g dietary fiber, 8g sugars, 0 added sugars, 11g protein. Daily values: 2% vitamin A, 240% vitamin C, 8% iron, 10% calcium.
Produce Aisle
Canned Goods
Freezer Aisle
Salad Bar
Produce Aisle
Canned Goods
Grains Milk, Yogurt, & Cheese (calcium-rich foods)
Meat and Beans Fish, Poultry, Eggs, Soy, & Nuts (protein foods)
Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don’t have the right ingredients in your kitchen.
• Know Your Store
• Bring a List
• Use the Facts
KNOW YOUR STORE
Grocery stores have thousands of products, with most food items grouped together to make your decision-making easier. Many grocery stores have sections where foods are shelved much like the food groups of MyPlate.
The MyPlate food groups put foods with similar nutritional value together. These groups are:
• Fruits
• Vegetables
• Grains
Freezer Aisle
Salad Bar
Pasta, Rice & Bean Aisle
Bakery
Bread Aisle
Pasta & Rice Aisle(s)
Cereal Aisle
Dairy Case
Refrigerated Aisle
Variety! Fresh, Frozen, Canned (in natural juices) and Dried Fruits.
Variety! Fresh, Frozen & Canned (no salt added).
Dry Beans and Peas.
Whole Grains for at least half of choices.
Non-Fat and Low-Fat Milk, Yogurt, Low-Fat and Fat-Free Cheeses Meat and Beans Fish, Poultry, Eggs, Soy, & Nuts
• Dairy
• Protein
Deli Meat & Poultry Case
Seafood Counter Egg Case Canned Goods
BRING A LIST
Lean Meats, Skinless Poultry, Fish, Legumes (dried beans & peas), Nuts.
And stick to it! Planning ahead can improve your health while saving you time and money. Before shopping, decide which foods you need, and the quantity that will last until your next shopping trip.
Consider creating a shopping list based on the MyPlate food groups to include a variety of healthy food choices. Think about your menu ideas when adding items to your list and write your list to match the layout of your store.
USE THE FACTS
The Nutrition Facts, that is! The Nutrition Facts panel and ingredient list on the food label is your guide to making healthy choices. Using these is important when shopping to be able to compare foods before you buy.
Remember that ingredients are listed in order of abundance found in a product, so the first ingredients listed are the most important. When reading the ingredients list, Nutrition Facts panel consider this:
KEEP THESE LOW
HOLLY ELLISON, RD, LD Campus Dietitian MNSU – Mankato
SATURATED FATS
TRANS FATS
CHOLESTEROL
SODIUM
SUGAR
LOOK FOR MORE OF THESE
FIBER VITAMINS
CALCIUM, POTASSIUM, MAGNESIUM & IRON
Pets might not be our whole life, but they sure make our life whole.
As your sweet kitty or wild puppy starts aging, it can be tough seeing them slow down and their faces turn gray. As much as we want them to live forever, we know that their lifespan is only a fraction of ours.
Yearly exams are usually sufficient but, as your pet ages, it may be a good idea to come in more frequently as concerns arise. Waiting too long to address some concerns can be detrimental. The unfortunate thing is, by the time you have noticed significant health changes, it can be very difficult to treat or manage.
Arthritis is a degenerative disease that produces inflammation in the joints and, just as in people, it can be very uncomfortable and quite painful at times. Did you know that 90% of cats over the age of 10 and 80% of dogs over the age of eight, suffer from arthritis? Cats tend to hide more, may choose alternate places to void urine or feces, and may change eating or behavior habits. Dogs are more likely to limp, avoid steps, and have trouble getting up or lying down.
It would be ideal to work on prevention—such as keeping your pet physically fit, adding in joint supplements, feeding a healthy diet, and keeping up on your vet appointments to catch things early. If you are noticing your pet is slowing down, talk to your veterinarian about anti-inflammatories, supplements, and pain medications, as well as working to make their environment easier for them at home. Maybe it’s adding a comfy bed or moving the litterbox to an easier location.
Lumps, bumps, and more lumps….oh my! Developing these pesky nodules comes with the territory of aging, just as we, ourselves, develop annoying things. Most the time these bumps are lipomas (fatty tissue just between the skin and muscle), sebaceous cysts (plugged oil glands), or skin tags. These bumps don’t cause any problems and are often removed purely for aesthetic reasons. Other bumps can be more pressing such as abscesses (a puss filled pocket due to an infection) or anything red, irregular, or irritating to the pet. When these concerns are brought to your veterinarian, a sample will be taken with a needle aspirate and looked at under a microscope. In some cases, a biopsy is needed to rule out if the lump is concerning.
Just as people suffer from Alzheimer’s, dogs can have cognitive changes as well. Cognitive dysfunction can cause a pet to be disoriented, often leading them away from their boundaries or leaving them confused on how to leave a room or where their food dish is. They can become easily agitated, seem to disregard rules (like your teenager or
toddler), have excessive licking, find decreased pleasure in things they enjoyed, or sleep more. Like Alzheimer’s, there is no cure for cognitive dysfunction but there are things you can do to slow the progression. There are probiotics and diets such as “Bright Minds” by Purina that have been shown to slow down the progression of these changes but, even more helpful, is environment enrichment. And I am not talking sudoku or crossword puzzles. Add in puzzle toys, brain games, teach new tricks, and walk in new places. There is no denying that our eye sight and hearing change with age (just ask your husband….again). It could be selective hearing OR it’s more likely related to their inability to pick up on certain pitches.
Wouldn’t it be nice if we could supply them with hearing aids!? Pets are also prone to cataracts, which is the clouding of the lens of the eye and can lead to blindness. Their eyes will appear milky or cloudy. Although this change is not usually painful, it can cause a great deal of confusion and disorientation. Rapid cataracts (cataracts that come on quickly) can be a sign of diabetes. Watch for other changes, such as increased urination or thirst. Cataracts can be repaired with surgery by a veterinary ophthalmologist.
Just as in people, the older we get, the more difficult it can be to care for our body hair. At 90 years old we sure aren’t shaving our bikini line. Dogs and cats also struggle to care for themselves. It can be more difficult to put themselves in certain positions and it requires lots of energy. Cats spend 30-50% of their day grooming themselves. But, as they age, they need to dip in to this time for nap taking. Because of lack of grooming, we do recommend brushing and grooming more frequently. When matts get tight to the skin they can cause a lot of tension and can become painful.
Anxiety also tends to increase with age, but is often associated with a medical concern. Of course, the ugly truth is, our aged pets are more prone to cancers, kidney disease, liver disease, heart disease, thyroid, and diabetes. Don’t wait to get your fur-babies the care they need. They might not live as long as we want, but let’s try and make the life they do live, comfortable. When is doubt give your vet a shout!
As the weather turns colder and we nestle in for the long Minnesota winter, we tend to push aside our warm weather healthy habits of being active and exercising. In the winter, we might need to make a more conscious effort to be active as we may not feel as inspired.
Movement creates a snowball effect. Start small and increase your movement as you go. For many people, the more they move, the better they feel. Here’s how you can put some more movement into your day.
First, let’s talk about the difference between physical activity and exercise. These terms are often confused for one another. According to the American College of Sports Medicine, physical activity is any movement carried out by the muscles that require energy. In other words, physical activity is any movement a person does. Physical activity can include walking the stairs, general labor, gardening, housework, shopping or other activities done throughout the day that involve movement.
Exercise is any planned, structured, repetitive, and intentional movement that is intended to improve or maintain physical fitness. Exercise is a form of physical activity. There are two key types of exercise:
1. Aerobic Exercise – also known as cardiovascular exercise involves performing a sustained activity that raises your breathing and heart rate. Examples include running, biking and swimming.
2. Strength Training – also known as resistance exercise, strength training improves muscle tone, endurance and strength, burns calories, and can boost your metabolism. Exercises can be performed on machines, with free weights or body weight.
Now, let’s discuss recommendations for physical activity. The Centers for Disease Control and Prevention recommends at least 150 minutes a week of moderate intensity or 75 minutes of vigorous intensity aerobic exercise physical activity and at least two days a week of activities that strengthen muscles.
Start with small amounts, about five to ten minutes a day, if you haven’t been doing any activity, and work your way up from there. You can break up exercise time into smaller portions by performing 30 minutes, five days per week, to meet your goal of 150 minutes total.
Find activities you like to do. If you love swimming, our region has several indoor pools. Indoor walking at local malls and community centers are other great options. You may make some new friends in the process.
However, if you find the idea of exercise overwhelming, it is helpful to know that being physically active can also improve your health and maintain your weight. Everyday physical activities such as housework or walking can still count toward the recommended amount of weekly physical activity. If you are able, look at ways to get outside and enjoy our winter by sledding, skiing, snowshoeing, skating, hiking, or playing with your children or grandchildren. You can increase your physical activity by parking farther away from building entrances, taking the stairs rather than the elevator, or riding a stationary bike while watching television. To add some strength training, try doing bicep curls, sit-ups, push-ups and squats while binge watching.
Keep moving and the health benefits will snowball.
With changing seasons comes a need for a change in skin care. As the nights get longer, the temperatures get colder, and under eye circles get darker, we need to make sure to adjust our routine with the demand of the season. This month we are giving you our seven best tips to keep your skin looking fresh and vibrant throughout this new year, so let’s raise a glass (of water, of course) and here’s to jaws dropping at all of your holiday festivities!
1. Increase Moisturizer
Cold, dry air can leave your skin itchy, red, and irritated. Even the things we love so much, such as a blazing hot fire, can pull moisture out of your face and strip it of its natural oils. So, during the winter months make sure to increase your moisturizer and add some hyaluronic acid for extra hydration. Adding a humidifier to your bedroom and decreasing the shower temperature can also help to retain moisture in your skin. Moisture + natural oils = fresh glowing skin.
2. Gentler Cleanser
With less oils and drier temperatures, we also need to make sure to use a gentler cleanser during the colder months. You can also opt for a cleanser with moisturizer included. The corners of your nose, under eyes, and cheeks that are exposed to wind are crying out for extra love during this season. That squeaky clean feeling you love in the summer can strip your face of the natural oils it craves in the winter. Washing your face with the wrong cleanser can actually dehydrate your skin. Glowing skin is always in.
3. Wash Your Makeup Off
Wash. Your. Face. Every. Night. And for bonus points, make sure to wash off your eye makeup, too. Trust us, we get it, sometimes we just don’t have the energy at the end of the day to do the whole face. But did you know that not washing your eye makeup off is one of the leading contributors to under eye circles? We know, right. Genetics play a large factor in under eye circles but, by making sure to wash your eye makeup off, you can decrease
this by up to 50%. That is a risk we don’t want to take. We’re not doing 50 shades of under eye circles this holiday season.
4. Freshen Up With Botox and Fillers
For that fresh glowy look we all crave, Botox and fillers can get you there. Botox helps smooth the skin and replace that extra hydration that’s lost. Filler has got your back, especially in the lips. Let’s make sure this New Year you look fresh and renewed.
5. Stay Hydrated and Limit Sugar
This is your friendly reminder to hydrate. What we do internally affects our skin externally, too. With all those extra holiday beverages and Christmas treats we just had, we need to make sure we drink enough water to maintain skin hydration. Eating foods with a high glycemic index leads to inflammation in the body which can also affect your skin. Excess sugar can lead to breakouts and skin irritations, so limit your sugar, too.
6. Exercise
Yes, that fun eight letter word we seem to avoid this season. But here’s your reminder to get that heart rate up. Exercise increases blood circulation, which will deliver oxygen and nutrients to the skin. This keeps your skin healthy, promotes collagen production, and promotes new skin cells which keep your skin radiant and helps with anti-aging. With the new year, new you goals, sweat now so that you can glow and celebrate later.
7. Sleep
Did you know that your skin makes new collagen when you sleep? All the more reason to prioritize those night time Zzzs. More collagen means your skin is plumper and less likely to wrinkle. Getting less than five hours of sleep per night can lead to twice as many fine lines and wrinkles. There’s a reason we call it beauty sleep, friends.
Caring for your skin in the winter just takes some small adjustments, but your skin will thank you. With a little extra care, you can have soft, radiant, smooth skin all year long and shine brighter than ever.
From all of us at Giddie Skin we wish you a wonderful New Year filled with beautiful, healthy, glowing skin!
GIDDINGS, RN Giddie Skin Medspa, Mankato MN Certified Aesthetic Injector
While it was no 2020, this past year was certainly challenging in many ways. Among them was the drought and heat we experienced over the summer, which frustrated me and many other gardeners to no end. I have no idea how many hours I spent watering my gardens in 2021, but the hot dry days felt endless, sucking some of the joy out of the overall gardening experience. A lot of my plants were stunted this season, turning brown and crispy or aborting their precious long-awaited flowers. I had big plans to renovate some of my perennial beds, but it was too difficult to keep up with the watering, so I didn’t even try.
In spite of it all, I’ve managed to think of a few good things that happened this past season. After all, even disappointing gardens can bring joy!
Spring bulbs
I’m always drawn to plants that I’ve never heard of before, and 2020’s fall bulb catalog was especially seductive. I placed a small order with Van Engelen, a wholesale bulb seller with an excellent selection of new-tome plants. When the bulbs emerged this past spring, I was pleasantly surprised by most of them. Fritillaria persica (also known as “the Persian Lily”) had a three-foot tall stem covered in deep purple flowers that were truly almost black in color. The flowers lasted a long time and were especially striking next to my Muscari armeniacum ‘Valerie Finnis,’ a baby blue flowered version of the classic grape hyacinth.
I also planted clusters of Allium nigrum ‘Silver Spring’ and Allium christophii (“star of Persia”). The ‘Silver Spring’ flowers were light and dainty, white with fuchsia halos. Star of Persia is truly a showstopper, producing airy purple flowers that resemble fireworks, some growing up to eight inches in diameter! Both varieties were wildly popular with the neighborhood bees.
Mexican sunflower
This was my first summer growing Mexican sunflower (Tithonia rotundifolia). I now understand why they’re so popular, especially among gardeners who love pollinators. Aside from the countless bees that visited all season, I saw monarch and swallowtail butterflies and at least three hummingbirds drinking from the cheery orange and yellow flowers. The plants themselves are sun-loving, drought tolerant, and fast-growing, reaching four to six feet tall
and wide in a few months. I grew the cultivar ‘Torch,’ which is commonly sold in garden centers. It’s a great back-of-the-border annual for sunny gardens.
Although the heat and drought were destructive to many plants, our bean and pepper plants truly thrived in 2021. We’ve been growing ‘Pencil Pod’ golden wax beans for the past two seasons, a tough bushy plant that produces large amounts of tasty yellow beans. Just when I thought the bean plants had succumbed to mid-summer sadness, they rejuvenated, sprouting healthy new leaves and more flower buds, keeping our produce drawer filled with beans for several more weeks.
Our ‘Goddess’ banana pepper plant loved the dry heat too. It was nearly impossible to keep up with these peppers! This particular variety is supposed to be great for pickling, as their flavor profile is pretty mild (bordering on bland). We used ours in countless stir fries and salads, gave away as many as our friends and family would take, and then still had some left over to freeze for winter cooking.
One of my best friends is an avid rose grower, and we often share gardening tips and tricks as we learn them. This year, she recommended that I start fertilizing my roses and annual plants with Two Mikes Green Fin Plant Care. This fertilizer is a local product made from invasive carp species found in Minnesota waterways — such an innovative way to deal with these noxious pests! My roses and dahlias really benefited from the extra nutrients over the summer. One of my tea roses reached seven feet in height! I tried to apply the fertilizer every other week throughout the summer.
As the 2021 gardening season came to a close, my garden’s fall color was surprisingly bright and longlasting. As late as December 1, I was still admiring the golden yellow needles of my weeping larch (Larix decidua ‘Varied Directions’). My Rosa glauca developed the most beautiful rose hips this year, glossy and candy-apple red. They shone especially bright in the dying autumnal light. I’ve also really enjoyed watching my new evergreen Russian cypress (Microbiota decussata) change from green to its bronzy winter tone.
Here’s to gardening in 2022! May we water less and marvel more.
E-mail Ruth Klossner at cowladyruth@gmail.com by the 10th of the month. Listings are generally for events that are free to the public, or are fundraisers. Listings will be published as space allows and at the discretion of the editor.
Sat, Jan 8 & Feb 12
• Bingo, Legion Friendship Hall, 715 N 3rd St, Nicollet, 4 pm. Info: American Legion Post #510 on Facebook.
Sat, Jan 8 & Feb 12
• Made Rights @ The Legion, American Legion, 13 S Minneso -
ta St, New Ulm, 10:30 am-1 pm. Info: 507-354-4016.
Sun, Jan 9
• NCTA Snowmobile Club Radar Run Race, Nicollet Conservation Club, S end of Swan Lake, Nicollet, 10 am-3 pm. Info: 763439-6256.
Thurs, Jan 13
• Film Series at Home—The Codebreaker, youtube.com, 7 pm. Info: 507-934-2160 or info@ nchsmn.org
Sat, Jan 15
• NCTA Snowmobile Club Radar Run Race, The Landing, Madison
Lake, 10 am-3 pm. Info: 763-4396256.
• Just For Kix Winter Show—'Let’s Do the Twist,’ Middle School, New Ulm, 1 & 4 pm. Info: Facebook.
• Roy Orbison Tribute, Paradise Center for the Arts, 321 Central Ave N, Faribault, 2 & 7:30 pm. Info: 507-332-7372 or info@paradisecenterforthearts.org.
Sun, Jan 16
• Lions’ Dad’s Belgian Waffle Breakfast & Benefit for Thedens Family, Lafayette Charter School, 351 6th St, Lafayette, 9 am-1 pm. Info: 507240-0048.
Mon, Jan 17
• Martin Luther King, Jr, Day of Service, Centennial Student Union, MSU, Mankato, 1-4 pm. Info: 507389-6076 or community.engagement@mnsu.edu
Wed-Sun, Jan 19-23
• Hockey Day Minnesota, Blakeslee Field, MSU Campus, Mankato. Info: hockeydaymnmankato.com, wittenbergd@stifel.com or michelle. schooff@sap.com.
Thurs, Jan 20
• Business of the Year Event, Turner Hall, New Ulm, 5:30-8 pm. Info: 507-233-4300 or chamber@ newulm.com.
• Lifelong Learner Series—Bird Intelligence, Ney Nature Center, 28238 Nature Center Ln, Henderson, 12 pm. Info & registration: 507-357-8580 or info @neycenter. org.
Fri-Sun, Jan 21-30
• Southern Minnesota Pond Hockey Championship, Sisseton Lake, Fairmont. Info: 507-235-8585, director@fairmontcvb.com or Facebook.
Fri-Sun, Jan 28-30
• Bold & Cold Winter Festival, Citywide, Owatonna. Info: 507-4517970 or oacct@owatonna.org
Fri-Sun, Jan 28-Feb 13
• Winterfest, Citywide, St. Peter. Info: 507-934-3400, spchamb@ hickorytech.net or stpeterchamber.com.
Sat-Sun, Jan 29-30
Event & Awards—Murder Mystery, Crow River Winery, 14848 Hwy 7 East, Hutchinson, 5:30 pm. Info & tickets: 320-587-5252 or office@ explorehutchinson.com.
Sat, Feb 5
• Polar Plunge for Special Olympics, Hallett’s Pond, N 3rd St & Old Minnesota Ave, St. Peter, 12 pm. Info: plungemn.org/events/st-peter/.
• Nicollet Legion Fish Fry, Friendship Hall, 715 Third Street, Nicollet, 11 am-7 pm. Info: 507-232-3031.
• The She Said Project—Women’s Conference, Paradise Center for the Arts, 321 Central Ave N, Faribault. Info: 507-332-7372 or info@ paradisecenterforthearts.org.
Sun, Feb 6
• Pro Musica Trumpet Flourish, Chapel of the Christ, Martin Luther College, New Ulm, 3 pm. Info & tickets: promusicamn.com or 507205-2249.
• Sleepy Eye Sportsmen's Ice Fishing Derby, Sleepy Eye Lake, Hwy 4 N, Sleepy Eye. Info: 507-220-5101.
Thurs, Feb 10
• 1st Annual Galentine’s Day CADA Fundraiser, Capitol Room, St. Peter, 6-9 pm. Info & tickets: cadamn. org/galentines-day.
Fri-Sun, Feb 11-13
• Super Bowl Retreat, Quilt Haven on Main, Hutchinson. Info: 320587-8341.
Fri-Sun, Feb 11-13 & 18-20
• Blithe Spirit, Little Theatre of Owatonna, 560 Dunnell Dr # A, Owatonna. 7:30 pm Fri-Sat, 2 pm Sun. Info: 507-451-0764 or littletheatreofowatonna.org.
Sat, Feb 12
• Candlelight Event, Ney Nature Center, 28238 Nature Center Ln, Henderson, 6 pm. Info: 507-3578580 or info@neycenter.org.
Thurs, Feb 17
• Mingle With A Purpose—Heels and All, New Ulm Chamber Women’s Networking Event, Best Western Conference Center, New Ulm, 6:30 pm. Info: 507-233-4300 or chamber@newulm.com.
Fri-Sun, Feb 18-20
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!
• Anthony Ford Pond Hockey, Spring Lake Park, No Mankato. Info: 507-388-3482, anthonyford99.com or afpondhockey@ gmail.com.
Sun, Jan 30
• Omelet Breakfast, Legion Friendship Hall, 715 N 3rd St, Nicollet, 8:30 am-12 pm. Info: American Legion Post #510 on Facebook.
Thurs, Feb 3
• Film Series at Home—Hallowed Grounds, youtube.com, 7 pm. Info: 507-934-2160 or info@nchsmn.org
Fri, Feb 4
• Hutchinson Chamber Annual
• MLC Winter Play—The Westing Game, WCC Auditorium, Martin Luther College, 1995 Luther Ct, New Ulm. 7:30 pm Fri & Sat, 2 pm Sun. Info & tickets: mlc-wels.edu/ forum, 507-233-9114 or laabser@ mlc-wels.edu
Fri-Sun, Feb 18-20 & Thurs-Sun, Feb 24-27
• The Boy Who Talked to Whales by The Merlin Players, Paradise Center for the Arts, 321 Central Ave N, Faribault. 7:30 pm Thurs-Sat, 2 pm Sun. Info: 507-332-7372 or info@ paradisecenterforthearts.org.
Close friendships play pivotal roles in our lives, but these important relationships are often undervalued in our society. Friends play a unique role in our lives and contribute to our social, emotional, and physical wellbeing. It is important that we nurture our friendships with care, because friendships don’t just last on their own. At CADA, advocates working with survivors of relationship abuse or sexual violence often emphasize the importance of having a healthy support system. Having healthy relationships with close friends and family can be a critical part of someone’s journey in healing from trauma. Partners, parents, and children often come before friendships—even deep, long-lasting, and intimate friendships. Our society places a lot of value and importance on romantic relationships and close friendships are often greatly undervalued. There are genres of movies and literature devoted to romance. We celebrate our anniversaries with romantic partners. Furthermore, our society places more importance on accomplishments and achieving major life milestones (having children, career success, etc.) than on building and maintaining close connections. Maintaining close friendships is not often viewed as an accomplishment or something to celebrate, even though these individuals are some of the most central people in our lives.
Deep and long-lasting friendships are unique relationships in many ways. Our close friends are there throughout many different phases in our lives, transcend different geographies, and are there for us during our best times and through our biggest challenges. Friends are often there for us in ways that no one else can be—through broken hearts, deaths in the family, cross-country moves, marriages, breakups, raising children, health scares, and the list goes on and on. Friends may outlive our romantic relationships and help us create a community for our children. Close friends provide support and fill a part of our lives that can’t be filled by romantic partners or family members. Unlike familial relationships, friendships are completely voluntary. Unlike romantic relationships and marriages, friendships lack these formal structures. The unique nature of friendships can make longlasting and deep friendships challenging to maintain.
Close friendships, while extremely important in our lives, are not always easily maintained. Because careers, families, partners, and day-to-day life are often prioritized, that can leave our friendships, social, and emotional needs neglected. Unlike relationships with those in our family or household, it may take a lot of planning, coordination, childcare, or travel for us to be able to spend time with our besties.
Spending time with friends is often viewed as a nice bonus, rather than a necessity to a balanced life.
Building or maintaining deep and long-lasting friendships requires building or nurturing a solid foundation. These kinds of friendships require consistency. Close friends are not the people who flit in and out of your lives, they’re people who are consistently there. Close friends are people you can count on. You know your close friends will respond to your messages and you respond to theirs—you prioritize staying in contact, even if you don’t talk as often as you’d like. A close friend is also someone you can trust. You know that you can be yourself with them, and you know they respect you. Being available, consistent, reliable, and trustworthy are ways to nurture or grow the foundation with your close friends. This kind of solid foundation can make the difference between an acquaintance and a friend.
Furthermore, if you want to deepen a friendship, you’ll need to show up with vulnerability. Intimacy is created when people can be their authentic selves and feel seen and accepted. If you’ve established that solid foundation, then open up and share some of the more closely guarded parts of yourself with this friend. This shows your friends that you value their support and insight enough to allow them to be there for you. Vulnerability also opens the door for honesty between friends.
It is also important to express your needs with your friends. Again, we are busy with partners, careers, children, and the other day-to-day parts of life and it can be easy to not prioritize our friendships as we should. If you’re going through a hard time or need more support from your friends, let them know. Tell them if you’d appreciate a kid-free hangout because you need to talk through some hard things. Ask them if they could travel to you this time. Asking for what you need isn’t accusing someone of not doing something right, it is just letting them know that you need something different from them at that moment.
We all need people in our lives who support us, encourage us, and walk us through tough times. Our friendships are important and unique and deserve to be celebrated and appreciated. Take this moment to send your friend a message. I’m sure they’d love to hear from you!
KRISTEN WALTERS Development & Communications Manager CADA, Mankato
YOUR PRODUCT PHOTOGRAPHY WITH PROFESSIONAL PHOTOS
70% of new businesses are started by women
75%
of all household finances are managed by women
95% of all purchase decisions for the household are made by women
“If you own a business and you need an effective way to advertise, do what works! River Valley Woman is the best Ive found! Great Magazine and phenomenal staff! Thanks River Valley Woman staff for always having such great articles and great ads!”
“I absolutely love this magazine! What a fantastic read and amazing advertising medium for my business. My clients always comment on seeing my ad in the magazine and it truly has helped my business and kept my brand top of mind. Thanks for bringing this wonderful magazine to southern MN every month.”
“River Valley Woman Magazine has been my GO TO publication to advertise in! I anxiously await each new publication as I always enjoy reading the fun stories of those living, and working throughout the reading area. As an advertiser, I always ask “How did you hear of Blinds & More?” 70% of our Southern MN clients say “River Valley Woman Magazine”! Thanks for putting out such a Fantastic Publication!”
1 2 3 4 5
River Valley Woman Magazine has been successfully reaching the woman decision-maker (your demographic) since 2013.
RVW is the largest per-issue print quantity in the Mankato market.
RVW Magazine has a pick-up rate of 99.6%. We guarantee that the magazine is being read.
Women account for 85% of all consumer purchases including everything from automobiles to healthcare.
RVW readers are sophisticated, intelligent and informed. RVW Magazine is a marketing tool that you will want your business to be associated with.
rivervalleywoman.com
JULIE VETTER Community Bank
“Community Bank has been advertising in RVW for several years.This magazine reaches local women in the communities we serve. It’s a perfect platform for Community Bank to share how our team of local bankers can help simplify finances for women of all ages. We look forward to partnering with RVW into the future!”
“RVW is a great place to acquire visibility for your business. We at Schmidt Siding and Window (RbA of Mankato) have advertised in it for several years and I am often approached by readers who have seen our ads; many asking if the man in the ad will be coming to install their new windows. The staff is very easy to work with and offers many creative ideas to generate more business. I am very pleased with this investment and happy to recommend this magazine to local business owners. Showcase YOUR business in the RVW Magazine– it works!”
Natasha Weis Sales & Marketing Manager
507.227.2545
“Community Insurance is proud to be an advertiser in the River Valley Woman Magazine. The magazine does an excellent job of spotlighting our area women; showing their strengths, talents and business savvy. Our local communities and the women in them have much to offer. River Valley Woman Magazine has helped illustrate that for all to recognize.”
1. EMSCULPT NEO
The first and only FDA cleared non-invasive body shaping procedure that provides simultaneous fat elimination and muscle building in a combined 30-minute session. Multiple treatment applications including abdomen, buttocks, arms, calves & thighs. Can treat BMI to 35!
Giddie Skin
530 N Riverfront Dr. Suite 130 Mankato, MN 56001 507.381.7723 giddieskin.com
2. Fit to Celebrate!
A memorable occasion calls for a perfectly fitted dress or gown. Re-sizing, custom alterations, rebeading and more will put the YOU in your uniquely special day. Pins and Needles Alterations
728 N. Riverfront Dr. Mankato, MN 507.625.5163 katobears.com
3. Sweethaven Tonics
Proudly made in New Ulm, Minnesota Sweet Haven Tonics is the thoughtful blending and balancing of simple ingredients that create a craft concentrate that will bring your cocktail and mocktail to a new level. They dub themselves as the founder of "the 30 second craft cocktail". Stop down to The Beast Food Boutique and try one today. The Beast Food Boutique
422 Belgrade Ave. Ste. 103 North Mankato, MN 507.720.0066
thebeastfoods.com
4. No fear winter gear
Bundle up and enjoy the great outdoors with a variety of cold weather outerwear. Insulated coveralls, mitten, hats & more for the entire family keep you cozy on your downhill run or neighborhood snowball fight! C&S Supply
1951 N. Riverfront Dr. Mankato, MN 56001 507.387.1171 or 800.879.1938 candssupply.com
5. Kick Start Your New Year
Performance Inspired was created to provide better all-natural, yet affordable, high performance sports nutrition for every athletic level. The formulas have ingredients you can trust and you’ll get results you can be proud of. Taste why all-natural is better, only at your local Hy-Vee.
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
6. Somfy Motorized Blinds
Motorized blinds & shades appear at the touch of a button and disappear when you don’t need them. These custom professionally installed blinds & shades give you the convenience to easily manage room lighting and privacy. Contact Blinds & More today to schedule your FREE consultation. Blinds & More Window Coverings
507.380.5019
blindsandmore.org
The VI Peel is a skin-resurfacing chemical peel that stimulates collagen and increases cellular turnover to reveal smoother and more radiant skin. Schedule a consultation today.
The Skin Clinic Medspa
1603 N Riverfront Dr. Mankato, MN
507.550.2232
mankatomed.com
8. Amethyst Soy Candle
Lighting an Amethyst Soy Candle puts you on the path to relaxation and clarity. Genuine lavender flowers rest along the surface while fragrant notes of Italian lavender and bergamot join to calm and soothe you. Shop Body Concepts today!
Body Concepts LLC
1615 N. Riverfront Dr. Mankato, MN 56001
507.381.5467 bodyconceptsmankato.com
9. Healthy, Vibrant Rejuvenated Skin Skin Essentials offers DERMALINFUSION®, an advanced skin-resurfacing treatment that simultaneously exfoliates, extracts and infuses skin with condition-specific serums for an all-inclusive treatment in one step to improve skin health, function and appearance with no downtime. Call Skin Essentials and schedule a free consultation to discover if DERMALINFUSION is right for you.
Skin Essentials, Mankato Clinic
1400 Madison Ave. Suite 400A
Madison East Center Mankato, MN 56001
507.625.6599
skinessentialsmankato.com
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 custom-made to fit within the exact space of an existing window. They are an easy, hassle-free way to enhance your home’s comfort and appearance without the major disruptions that often come with remodeling projects.
Schmidt Siding & Window 901 N 5th St. Mankato, MN 56001
507.625.6412 schmidtmankato.com
11. Rose Gold Sunless Mousse
Are you wanting a beautiful Bronzed Tan without the skin damage, cost and time of tanning booths? You need our new Rose Gold Self-Tanning Mousse! Created by a Spray Tan Expert, this is the BEST EVER in sunless tanning. No Orange, No streaks, No goofy lines... just Beautiful, Soft, Bronzed Skin. Get your Summer Skin On! Now available at Bella Nova Boutique.
Bella Nova Boutique
521 N. Riverfront Dr. Mankato, MN 56001
507.779.7444
When working with patients who have problems with their bones, I often think of the phrase, “out of sight, out of mind.” When it comes to taking care of our bodies, so often we forget about taking care of the things we can’t see, such as our bones. Did you know that our bones start to gradually lose their mass by age 30? This is one of the first signs of osteoporosis.
What is osteoporosis and can it affect me?
Osteoporosis is a silent condition that is characterized by decreased bone mineral density and structural bone changes that may cause the bones to weaken and become brittle. Because of these changes, people with osteoporosis or osteopenia — a condition of slightly decreased bone mineral density seen as a precursor to osteoporosis — are at increased risk of fracture. The lower your bone density, the more susceptible you are at risk for a fracture.
The most common areas of fracture that affect people living with osteoporosis are the spine, hip and wrist. These fractures can have serious consequences that cause back pain or disfigured posture and impair the ability to walk and live independently.
Osteoporosis does not discriminate against gender or race; however, women are more commonly affected, especially those of Asian or European descent. Women entering menopause or who are in their postmenopausal years are also vulnerable to this disease, as decreased estrogen levels affect bone density.
There are many conditions that increase the risk for developing osteoporosis, including:
• Small stature, small bone structure
• Thin or transparent skin
• Certain medical conditions that affect the kidneys, lungs, heart, stomach, intestines, liver or thyroid
• Malnutrition
• Eating disorders
• Low testosterone levels in males
• Menopause
• Certain medications, such as prolonged steroid use to treat asthma or arthritis, anticonvulsants, aluminum-containing antacids and cancer treatments
• Tobacco use
• Low body mass index
• Long periods of bed rest during serious illness
• Low calcium and vitamin D consumption
• Excessive soft drink intake
• Sedentary lifestyle
What can I do to maintain my bone mass?
Being aware of the risk factors associated with osteoporosis and talking with your health care provider are powerful first steps in preventing osteopenia, osteoporosis and fractures.
It is also important to maintain a healthy lifestyle to keep your bones healthy throughout your life, including these important factors:
• Protein is one of the building blocks of bone. Talk to your health care provider about the right amount of protein for you with your medical history.
• Calcium helps build and maintain strong bones. The daily intake for men and women 18 to 50 should be 1,000 milligrams. This daily amount should increase to 1,200 milligrams when women turn 50 and men turn 70. Good sources of calcium include dairy products; dark-green, leafy vegetables; canned salmon or sardines with bones; soy products; calcium-fortified cereals; and orange juice.
• Vitamin D is an essential vitamin that improves your body’s ability to absorb calcium and improves bone health in other ways. You can get some vitamin D from sunlight. Most adults need to get 600 to 800 international units (IU) a day, through food or supplements. Up to 4,000 IU of vitamin D a day is safe for most people.
• Exercise can help you build strong bones and slow bone loss. Activities that put weight through your spine are most beneficial and may include walking, running, dancing, skiing, jumping rope, tennis or other racquet sports. Adding resistance exercise, such as weightlifting, resistance bands, yoga or push-ups, just twice a week to your routine also can stress your bones in a good way to help keep their density. Exercise also helps improve your balance, which may prevent falls.
Talk to your health care provider if you have questions about your bone health and ask if physical therapy is recommended.
I have been working out recently and eating healthy, but the number on the scale won’t move! It’s so frustrating. I’ve been “heavy” my whole life, but I don’t feel unhealthy. My weight just won’t budge and it’s making me want to quit trying. What can I do?
Throw that scale out the window and run it over with your car a few times. There has never been a more violent weapon against women (and men!) as the bathroom scale. What begins in childhood as an innocent metric to measure growth, morphs into a weaponized data point that impacts self-esteem, perception of health and social worth, sense of control, and overall sense of well-being. Get rid of it. The medical world has failed you on this one. There are much better ways to reflect on your overall health.
Consider a “healthy weight” to be the weight an individual simply settles into as they move toward a fulfilling and meaningful lifestyle. This reflects eating according to internal cues of hunger and satiety, and engaging in reasonable and sustainable levels of physical activity. Focusing on weight and weight loss as a measurement of health often leads to weight cycling and weight gain over time. Moreover, focusing solely on weight as a metric of health often leads to anxiety, depression, disordered eating, food rituals, and distrust of instincts surrounding hunger and satiety. The mind no longer “trusts” the body to make decisions regarding appetite. The number on the scale does not reflect other critical factors to health and well-being such as strength, flexibility, social support, quality of friendships, and spiritual well-being. Movement toward a healthier lifestyle overall, over time, will be reflected in a “healthy weight” for that person.
2. Weight is not a “choice”
There is natural diversity in body shape and size. Rather than focus on weight, shift the focus toward end goals of health. If your blood pressure is high, changes in diet, physical activity, and stress management should be made with the goal to lower the blood pressure. This recommendation should be made regardless of starting weight. While weight loss may occur with these behavioral changes, it should not be the focus of the intervention. Your body is an efficient machine, and you have the perfect body for what you do.
3. Relaxed eating should be in response to internal body cues
When health is measured only by weight, the mind no longer trusts internal cues regarding hunger and appetite. Food becomes limited, restricted, “off limits,” “cheat meals,” etc. Your body is a machine and it needs fuel to function. The mind gets in the way with all the rules and regulations. Feed the machine when it is hungry, and don’t eat your feelings. If you find you are anxious and trying to feed your mind, simply recognizing what you are trying to feed is helpful in acting mindfully.
4. There is joy in movement
Shift your focus to natural increasing social and enjoyable movement for enhanced quality of life. Exercise is not an opportunity to punish yourself, rather the ability to move is a privilege to be celebrated. Find what feels good and do it often.
5. The goal is to live a healthy and fulfilling life
Care for the body you have in a way that helps you lead a healthy and fulfilling life. The number on the scale doesn’t measure the quality of your relationships, the amount of weight you can deadlift, the basement you just remodeled on your own, the emotional trauma you overcame by leaving an abusive relationship, or the financial stability you made for yourself by securing a new job. It’s just a stupid number when it should really be a simple phrase that says, “You are spectacular.”
Stay healthy, friends!
Thinking about listing your home soon? The winter months (especially here in Minnesota) are often thought of as a bad time to put a home on the market, but this simply isn’t true! While the thought of selling your home during the winter months may give you some anxiety, the season does have its advantages: winter buyers tend to be more serious and with the current seller’s market, prospective buyers are feeling the pressure to make better offers much more quickly in order to beat out their competition. This means you may be able to get an even better price for your home and also deal with less home showings. Here are a few tips to make sure everything goes smoothly.
Ensure your home is safely accessible.
Living in Minnesota means we deal with snow and ice often for six months of the year! Anytime there a storm with snow or ice, make sure the snow is cleared from sidewalks and walkways and take care of any ice with sidewalk salt as well. You’ll also want to make sure snow is cleared from the driveway. Because buyers often want to look at homes with short notice, the best approach is to keep everything clear at all times so you won’t have to rush to take care of it last minute! If your home has back stairs or a path to a detached garage or shed, make sure that is cleared as well, since potential buyers will likely want to tour those areas as well.
Make sure your home is warm.
A cold home is not an inviting home. Make sure your thermostat is set at a comfortable temperature during showing hours while your home is listed for sale. Even if you normally turn down the heat while you are away at work, remember showings can happen on short notice and you don’t want prospective buyers to think your home isn’t well heated/insulated in the winter.
Keep your holiday/winter decorations up.
Homes look extra inviting and cozy during the holidays! If you put up holiday decorations, you may want to consider leaving them up just a little bit longer while you have your home listed. While homes often look their best during the holidays, sellers should be also be careful not to overdo it on the decor. Decorations that are too large or too many can crowd your home and distract buyers. You also may want to opt for more general winter decorations vs having lots of items with religious themes.
Hire a reliable real estate agent.
While this may seem like an obvious statement, you do want to make sure you work with a motivated agent who isn’t going to let the cold slow them down! Ask your friends and family if they can recommend a listing agent who will go above and beyond to get your home sold at a price you are happy with. This will ease your stress and give you more time to plan out your impending move.
CANDEE DEICHMAN REALTOR® CENTURY 21 Atwood
165172
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