River Valley Woman July 2022

When a shy bladder isn’t to blame.

Being the last man standing at the urinal may be inconvenient and embarrassing for your partner, but difficulty urinating and frequent bathroom breaks may also be signs of an enlarged prostate. While it’s a common condition for men as they get older, it shouldn’t be ignored. With expert urology care in Mankato, Mayo Clinic Health System will help you make sure he gets the right treatment, close to home.

BY EILEEN MADSEN Editor

and hello summertime! Even if swimming suits are likely half off (as in price, but skinny dipping is always optional) and backpacks and Sharpie markers are soon to be front and center at big box stores, we have weeks of fun in the sun ahead of us. Don’t let any “back to school” displays jam a stick in your bicycle spokes.

For some, the great outdoors can be even more intimidating than the specter of algebra class this fall. That’s where happy wanderer, and cover feature, Syndol Duffy, comes in. An avid camper since her youth, it was only natural that she would hoist her backpack and head into the wild. The responses she received after sharing her journeys on social media led her to the realization that, rather than being alone in the wilderness, she would lead other women who had the desire to explore, but lacked the confidence to do so on their own. All together now… Val-de-ree, val-de-rah! (Not familiar? Google it and wake up with it stuck in your head tomorrow morning.)

“No woman left behind” is the motto of Trail Sisters Hannah Geyen and Tanya Schwamberger. These ladies meet up with other women to traverse the trails of Seven Mile Creek County Park. This hidden gem near St. Peter allows moms, singles, and women of every ethnicity and orientation, a welcoming place to walk, jog, or hike, and to bond, chat, and breathe. No matter your pace, you won’t be the last gal standing…or sitting on a log chugging a Gatorade. Not being that outdoorsy as an adult, due to my 40 years of work deadlines, and a basic aversion to bugs and sunstroke—now that I am in my sixth decade, I’ve decided to give being a kid again a shot, and feel the freedom of

those endless summer days and nights of my youth. Not only did I buy a vintage 1960s Schwinn bicycle—the model aptly called Breeze—I am also wearing shorts again. Cut off shorts that I hacked with my own dull scissors on a couple pairs of old jeans, to get just the right dangling string ratio. Sure, I still love those stylish and cover-a-multitude-of-sins capris, but I declared my own independence day from vanity recently and—blindingly white legs be damned— they are seeing light of day.

For the more esthetically-inclined, July can also mean lazy, hazy, crazy quilts of summer, and the colorful beauty of a secret garden. Enter the Tracy Area Gardens and Quilts Tour. Maybe one doesn’t think of blankets during warm days, but who hasn’t thrown one onto the ground for a picnic, to play a game, or to nap under a shady tree? Plus, gardening is something everyone can try and fail at equally. Flowers and vegetables don’t discriminate. But for the skillful who persevere, or luck out, the rewards are bountiful. This tour is womanned by a dedicated group who understands how art meets nature.

This issue introduces essayist and travelista, Andrea Gibbs. Not only does she have a way with words, she lights the pathway with tips, tricks and recollections about the hows, whys, and whats, of vacationing with friends, family, and kids. Life’s a road trip and we’re calling shotgun.

Sometimes, all we need to do is look around to realize that all the action just might be in our own neighborhoods and backyards. Yellow-headed blackbirds, cardinals, eagles, fox, butterflies, and even the odd possum or wild turkey sightings can bring excitement to our everyday lives, if only we would look out the window or take a stroll down the sidewalk. Our Applause spotlight features nature advocate, Lori Wengert, whose devotion to the health of the river valley, and enthusiasm for environmental education earns her high fives.

So grab a cold one, summer is in full swing. And in case I Breeze by in shorts, keep your sunglasses handy.

By BROOKE WOHLRABE PHOTOS BY ALICE HQ PHOTOGRAPHY

yndol Duffy believes that time outdoors—and time spent alone—can empower women and give them the confidence they may need to try new things in life.

An avid outdoorswoman, Duffy leads backpacking trips for groups of women in northern Minnesota.

Duffy grew up in Janesville. Camping is something she’s done for as long as she can remember.

“I was always camping with my parents. We were always outdoors. I grew up in the country and we had woods there that my siblings and I would always go play in. It started when I was really young,” she said.

The family traditionally went camping around Lanesboro, Minn., where her mom had relatives. As Duffy got older, the love of camping stuck with her. None of her four siblings go hiking or backpacking like she does now.

“They may go with me. I think sometimes they may think I’m a little crazy,” Syndol said with a laugh.

While she’s always enjoyed spending time outdoors, another passion prompted Duffy to pursue nursing as she went off to college. Then, she had her daughter, Kilee, at 19.

“I was a mom and going to college at the same time. It was crazy for a while,” Duffy said.

When her daughter was young, Syndol took her camping whenever she could find the time. Then, as her daughter got older, they were able to do more intense hikes and backpacking—namely on the Superior Hiking Trail, which is a favorite.

Leading hikes and backpacking trips for others just gradually happened.

“I started meeting other women on the trail and—through sharing some of my stories and pictures on a few hiking Facebook pages—there were so many people who were interested in wanting to go, but maybe didn’t have the nerve to do it on their own,” Duffy said.

She took her first group of women backpacking three years ago on the Superior Hiking Trail. It was a three-day trip and some in the group were beginners and some had minimal experience. They were all from Minnesota, but Duffy didn’t know any of them.

“That was the first trip that I led,” she said. “And it took off from there.”

The three-day backpacking weekends are free. Duffy just leads them to share her love of backpacking with other women.

She posts about the trips on three Facebook pages—Women Who Hike Minnesota, Hike Minnesota, and Superior Hiking Trail Association.

When she’s going to do a trip, she makes it open to anyone. She takes the first eight people who say they’re interested. The Superior Hiking Trail only allows groups of nine or less. If there’s more, they need to register. Plus, there’s limited space on the trail.

Syndol provides a list of supplies that those in the group will need. The hikes may already have some, they may choose to purchase them, or some items can be rented through REI (Recreational Equipment, Inc).

“We’ll meet at a certain trailhead and start backpacking,” Duffy said.

Syndol clarified that there is a difference between hiking and backpacking. Hiking is more of a walk through the woods— albeit a bit more intense—but backpacking is when someone is actually planning to spend the night in the woods and carry everything they’ll need to survive for how many days they’ll be out.

On three-day trips, the group typically backpacks about 10 miles a day before reaching a small campsite where they set up tents and make a fire. At that point, everyone hangs out and gets to know each other.

They’ll also make food, mainly dehydrated meals. Duffy personally dehydrates her own meals, and prefers it.

“All you do is boil some water, pour a little bit in the food and let it sit about 10 minutes, Then it’s ready to eat,” she said.

The next morning the group will hike the next leg of the trip, camp one more night, then conclude it on the third day. At that point, Duffy loves hearing how members of the group felt about the experience.

“I get a lot of feedback on how it made them feel more confident in themselves, being able to be in the wild, and to have the bare minimum and survive off of it. Many women feel less stress. Being out in nature is so therapeutic and healing,” Syndol said.

Duffy tries to lead a few trips a year, but didn’t lead any last year because she said many people were still wary of Covid. And now the trail is currently flooded so Duffy is waiting patiently before she can plan another.

In the meantime, Syndol keeps busy. She’ll get together with women and go on random day hikes in different areas in Minnesota.

While all of the three-day trips have been on the Superior 

Navigation

Head lamp for light

Sun protection like sunglasses, hat, and sunscreen

First aid kit consisting of Band-Aids, ibuprofen and supplies for blisters

A fire starter

Shelter—either a tent, hammock, or tarp

Food

Water with extra water and a water filter

Extra pair of clothes

A backpack to put it all in —Duffy uses a Gregory Octal 45, which is a light weight backpack. She recommends people be fitted for a backpack, which is done at REI. People can also watch YouTube videos on how to make sure their backpack fits properly.

How to pack your backpack: Duffy said the lightest stuff goes on the bottom. “My sleeping quilt, sleeping pad and base layer go on the bottom. In the middle is the heavier stuff because that’s the strongest part of your back. That’s where my stove, pot, and camera gear go, along with my tent. On top of that I put my raincoat so it’s easy to grab.”

 Hiking Trail, Duffy said she’d like to expand it and lead backpacking trips on more trails in other parts of the state.

She has hiked or backpacked every state park in southern Minnesota and every state park on the north shore. She’d like to take a group backpacking in the southern part of the state—such as at Minneopa State Park near Mankato, Whitewater State Park in Altura, or Blue Mounds State Park in Luverne.

Outside of Minnesota, Duffy and her daughter have hiked Mt. Hood in Oregon. They’ve also hiked Mt. Rainer and other trails in that area.

“We’ve also backpacked in Zion National Park. We did that when she was 15,” Duffy said.

This fall Syndol will backpack the entire Superior Hiking Trail, which is 310 miles. The entire trek will take her about three weeks.

“I’ll do what they call a northbound hike, so I’ll start on the very south end of it, by Jay Cooke State Park, and I’ll hike all the way up to the border of Minnesota and Canada. It’s called the 270 degree overlook. That’s the end of it,” Duffy said. She’ll do this trip solo.

“A lot of people do solo backpacking on big trails like that,” Duffy explained.

Syndol will likely have some family, friends, and her boyfriend, Zak Rivers, join her for a day or two, but the majority of it will be done alone.

Duffy acknowledged that a lot of people would feel uncomfortable going alone. Not just backpacking, but doing other trips or things solo in life.

“Doing this has really helped me with that, and I think I struggled with that for a long time. But when I started doing this (solo trips), I realized I can travel anywhere by myself and feel confident and independent and know that I’ll be okay. It’s okay to be alone and spend time alone,” she said. However, Duffy stressed that you need to be smart about going on solo trips. As for animals, she said there’s bears, cougars, and wolves in Minnesota, and hikers need to be aware of how they respond to people.

“Luckily, we have black bears that are really skittish and a lot of wolves that are skittish, unless they have their cubs around,” she said.

While Duffy doesn’t carry a weapon of any sort, she does carry bear spray, which is a high potent pepper spray that many backpackers carry.

Duffy admitted that she would be more worried of coming across another person with bad intentions in the wilderness over animals. While she hasn’t taken any self-defense classes, she said she’s learned some things from her sister who works at a prison.

Whenever she goes somewhere, she always makes sure to tell people where she is going.

“I have an app on my phone called AllTrails, which is awesome because I can send them a link and they can see exactly where I’m hiking. Even if I don’t have service, they can see where I’m at,” Duffy explained. The app will also alert people if she doesn’t make it to where she’s supposed to be at a certain time. Syndol

carries an inReach Garmin as well. All she has to do is push a button and it will immediately contact search and rescue and give her location.

While she enjoys and recommends taking solo trips, Duffy stressed the importance of being safe.

“Before you go somewhere you need to look at a map and know about the area and the conditions,” she said.

Syndol has found that the trails are often filled with supportive and positive people. She’s met many friends through backpacking.

“What I get out of it is a sense of peace and well-being. I love meeting other people and other women and hearing their stories,” Duffy said.

Spending time outdoors—and the many benefits that brings—is also something she gets from backpacking. Duffy shared a book she recently read called The Nature Fix.

“It’s an incredible book about different studies that have been done about how important it is for people to go into nature. It also talks about how people get much less time in nature now than ever before. It’s really sad. In America, we get some of the least amount of time outside than any other country. Kids now, on average, spend only seven percent of their time outside,” Duffy said.

Encouraging people to get outside and hit the trails is something she greatly enjoys. And, for Syndol, whether in a group or going it alone, is a rewarding experience.

“If I have a free day, I go. My bags are always packed,” Duffy said with a laugh. RVW

By ANDREA GIBBS

My Grandma Pat collected miniature spoons— gold ones, porcelain ones, silver ones—lined up in straight rows like miniature soldiers standing at attention on shelves across her living room. My mom and aunts had their own collections too, from Candlewick glass, to Tiffany lamps, to everything possible Precious Moments. My childhood was spent admiring these well-loved collections, dreaming of what I would someday collect as a grown up.

Now, as a 41-year-old busy mom, I can look back and pinpoint exactly when my own collection began, although I didn’t know it at the time. I was a freshman in high school, traveling internationally without my parents for the first time, when a small earthquake and mudslides hit during the night in Acapulco. We pivoted our trip plans to help local elderly dig mud out of their homes and small gardens, as they desperately worked to preserve their living spaces and food source. None of us had phones back then, nor were daily blogs a thing so I did not update my parents that whole trip. Instead, I ferociously took notes each evening to hold on to the memories and clicked away on my newly purchased K-Mart camera, just hoping that at least some of the pictures would turn out to be not blurry.

Shortly after that earthquake escapade, some freshly licensed friends and I set out on a road trip. We had been told by other 16-year-old geniuses that it was not legal to cliff jump into rivers in Minnesota, but it was legal in Wisconsin, which was all we needed to hear to head out on an adventure. Our adrenaline was pumping and so was Starship’s CD “Nothing’s Gonna Stop Us Now,” which is probably why we didn’t notice we were about to run out of gas. An hour later, with the problem solved, the windows were down and the wind whipped our hair and we continued eastward.

Teenage me had started my own collection—a collection of travel stories, travel adventures, travel memories. Except for the large pile of Dr Martens that I continued to acquire during those years, I began to spend less money on any “stuff” to save up for any travel I could during those high school and college years. With no one to care for but myself at the time, it was easy to travel. “Want to go to Colorado for a few days? If we leave at midnight tonight, we will be there by lunch tomorrow!” And so, it continued.

After a long courtship, a flower filled-wedding, and a few kids later, I began to ponder if my beloved travel adventures needed to end just because I had settled down.

That urge to explore was ever present so we began making adaptations so we could bring the kids on adventures. Here are three pointers to keep traveling adventurously with kids:

1. Research! Before we head out on a trip, we learn together about the location we are headed to. If there is not enough time to read history books before we go, online research will suffice. I recently returned from a last-minute trip with my two oldest teens and some of their friends to Belize. We didn’t have time for much reading, so instead watched some history videos online together, including Belize’s time under direct British rule as a crown colony. It came full circle when halfway through the trip we passed by Princess Kate and Prince William’s motorcade on their Commonwealth Tour.

2. Skip the hotel. In order to keep travel more interesting and affordable, it is fun to look for alternative housing while on the road. Camping, homestays, and hostels all can be exciting. Did you know many religious orders take an additional vow of hospitality? One of our kid’s favorite road trip memories was staying in a cabin deep in the woods of eastern Oklahoma on the property of an order of monks. Most hotels will allow day passes, too, so when our kids want to cool off, we can still hit the pool for a couple hours. Sites like WorkAway or HelpX can lead to all sorts of unconventional adventures while traveling.

3. Let the kids plan. From choosing which snacks to pack, to looking at maps for the best playgrounds and parks on the route, the excitement of the kids grows as they help prepare for the upcoming adventure. Our kids are far more invested in anything when they have ownership of it. We let each of the kids old enough to care make a meal choice about the trip. You choose Perkins, again? Sigh.

As summer continues, try to make time to pull out that map, pack up that minivan and create your own travel memories as a family.

Andrea Gibbs is the mother to five children, wife to one husband, and owner to a brilliant, yet poorly trained, Aussiedoodle. She is the co-founder to Right Here Ministries, a writer, and a home-school mama. She loves Broadway musicals, sunshine, cider beers, and is overly committing to volunteering. RVW

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Quilts and flowers complement each other at the Tracy Area Gardens and Quilts Tour—bringing out the best in each. What better combination could there be?

This year’s July 6 garden and quilt tour was the seventh organized by St. Mary’s CCW at Tracy. The event was held from 2015 through 2019, took a year off due to Covid, then came back with a bang last year.

The 2021 attendance—290— was up by more than 50 from previous years. Guests came from southwestern Minnesota, South Dakota, Iowa, the Twin Cities, and a lot of places in between. Committee member Elise Lanoue mentioned one woman who came from Hastings to take notes on how to start a similar event there.

The tour has followed a similar format each year— but has headed in different directions as yards and gardens were available.

By RUTH KLOSSNER

In its first year, 2015, the tour stops were north of Tracy. The next year, they were in town or in the Lake Shetek area. Balaton was the location in 2017 and the Garvin/Lake Sarah area in 2018. Both the pre-Covid (2019) and post-Covid (2021) shows were to locations in Tracy.

This year, the tour visited five homes around the Milroy area, along with the Milroy City Park. All sites showed off both plants and quilts.

Participants can start and get tour tickets at any location. A ticket provides a map for the self-guided tour, and a booklet with descriptions of the gardens and event history.

Each ticket also gets the holder a piece of pie, made by the St. Mary’s CCW church group—and served at one of the sites.

Raffle tickets are also available from the St. Mary’s ladies. Lucky winners might win a quilted blanket throw, a Rubbermaid lawn cart and garden 

The Tracy Area Gardens and Quilts Tour committee. Front, from left: Becky Averill and Denise Weedman. Back: Jolynn Johns, Jan LaVoy, and Elise Lanoue.

Each year’s tour ticket includes a piece of pie made by the St. Mary’s CCW ladies and served at one of the tour stops.

 accessories, hosta plants, or certificates for St. Mary’s pies. The drawing takes place the day after the event.

Lanoue shared that the garden and quilt show began with a chance conversation in a beauty shop. It seems that CCW members were thinking about starting a tour—and a Kiwanis member in the shop noted that her group had the same idea.

The groups agreed to work together and did so for the first four years; now CCW does it on its own—but some Kiwanis members still help out.

“We feel that gardens and quilts go together,” Lanoue said. “People quilt in the winter and garden in the summer—both things are appealing to many of the same people.”

The planning committee is small—only five women—but they enlist the aid of about 50 volunteers to help, especially the day of the event. Two shifts of volunteers work each site— selling tickets, directing traffic, and helping wherever needed.

Finding sites to host the tour is the committee’s biggest job, followed by identifying quilters to display their work.

“It’s a huge commitment on the hosts’ behalf,” Lanoue said. “We’re grateful to those willing to be hosts. We’ll continue the tour until we run out of places.”

The group asks each host to write a description of their yard and flowers and any other information that visitors might enjoy. That information goes into the booklet that visitors get.

The committee visits the sites about two weeks before the tour, taking the quilts along, to decide where and how to display them.

“That takes two full afternoons to do,” Elise said. “We have at least 10 quilts at each site.” With volunteer help, the committee heads out the morning of the show to put the quilts up, as well as signs and windsocks to mark the locations.

“We wait until morning to put them out, so that we don’t get dew on them. One year the weather was threatening. We put the quilts up, took them down, then put them back up. Another year it was super hot,” Lanoue said. The tour wraps up by 7:30 p.m., before the evening dew comes.

The group has worked with many people to make the event a success. One year’s display included Quilts of Valor. Church members volunteer to help. Area food sites offer discounts to those taking part in the tour. The event gets support from Catholic United Financial.

To find information for next year’s event, check facebook.com/TarcyAreaGardenTour/ or email tracy.area.garden.quilts@gmail.com. RVW

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*Results may vary per person. Qualified patients experience similar results. Foot Detox is NOT recommended for pregnant or expecting mothers, persons with pacemakers, implanted organs, open wounds on feet or those suffering from Epilepsy. We DO recommend to always consult with your health professional when concerned with a health related issue.

Many people speed right past Seven Mile Creek County Park along Highway 169 without even noticing it’s there.

Rushing along is how most of us live our lives. We rush to work; we rush to activities for our families. We often speed through life without taking enough time to care for ourselves, whether that be our minds, our bodies, or our spirit.

The women of Trail Sisters St. Peter have found not only a haven of self-care in the scenic settings of Seven Mile Creek County Park, but also a strong camaraderie with other women eager to make connections while being active outdoors.

Mara Klein started Trail Sisters St. Peter in 2019. It is one of 180 Trail Sisters groups throughout the country. Based out of Colorado, Trail Sisters is a national organization dedicated to increasing women’s trail running and hiking by inspiring, educating, and empowering women.

With a motto of “No Woman Left Behind,” Trail Sisters St. Peter follows the inclusivity policy of Trail Sisters by welcoming and encouraging women of all colors, sexual orientation, races, sizes, abilities, ages—you name it—to be active outdoors on the trails.

When Klein moved to North Carolina in early 2020, she reached out to the group to see if anyone would be interested in taking over her role as the local group leader. Hannah Geyen, a member for just a few short months, took on the role.

Although Geyen had been running for years, she joined Trail Sisters for a sense of community.

NO WOMAN LEFT BEHIND

By CHRISTINE NESSLER

“As a mom, it is really hard to meet other moms without your kids,” Geyen said. “Kids are almost like a social lubricant.”

Although it can be challenging, as Geyen explained, it was still important for her to get out without her kids now and then.

As a new group leader, Geyen tried to reach out to others like herself. She posted about Trail Sisters St. Peter on Mankato Moms group social media. This post alone attracted nearly 150 women to the St. Peter Trail Sisters Facebook page. Geyen saw new moms that were runners pre-baby who wanted to get back into it, moms looking for some alone time, and moms looking for a way to connect.

One of those women was Tanya Schwamberger, mother of three young boys. After seeing the post, she knew this group would be a fun way for her to have a break, while also getting outside, something she loves.

“Walking or running or hiking is definitely how I stay sane,” Schwamberger said. “Doing anything outside is what I love.”

Once Geyen became pregnant with her third child, she asked for a co-lead. Schwamberger agreed to share the responsibility of managing the local group to stay accountable to her own need for self-care.

“There is so much juggling that happens for women,” Schwamberger said. “It’s so hard to get out that it’s sometimes easier to just not do it.”

As co-leaders, Geyen and Schwamberger try to remove barriers for women to come out to the trails. The pair has been working together to continue to grow the group and bring value to members.

“Here we are just growing,” Geyen said. “The dream team.”

The dream team has grown Trail Sisters St. Peter to nearly 200 members from St. Peter, Le Sueur, Mankato, North Mankato, and New Ulm. Members may choose to run the trails, walk, hike, or a combination of all three. Geyen and Schwamberger want the group to feel accessible to all no matter their fitness level.

“You can walk, you can run, you can do whatever, without feeling like you’ll be left behind,” Schwamberger said. “You’ll never be left behind.”

Trail Sisters is a “no drop” group. New members never have to worry about being the slowest person or the last one done because group leaders structure runs and hikes in a way that the leaders are always the last to leave, ensuring everyone else is back safe. Oftentimes group members will stick together and wait for each other.

For some, the idea of trail running can be intimidating.

“A super common misconception is when people hear trail running, they think you are running the whole time,” Geyen said. “But even elite trail runners walk the hills.” This is an energy conservation method called power hiking.

Compared to road running, trail running has various benefits for the body.

“Trail running is easier on your body than road running because you have this varied terrain,” Geyen said. According to Geyen, trail running allows your body to use different muscles and is less repetitive than road running.

Tanya Schwamberger and Hannah Geyen

However, Geyen encourages new trail runners to take it slow. Pace on the trail should be slower than pace on the road.

“It’s such a different workout,” Geyen said. “It’s harder than road running, but only if you are trying to run your road pace on the trail.”

Trail Sisters meets predominately at Seven Mile Creek Park for group runs several times a month, year-round. With the benefit of extra daytime hours, spring and summer allows for more meet-ups. The group is casual, and members come as they are able. Each event draws roughly 10 women at a time, allowing for personal connection, something Schwamberger values greatly.

“I love women,” Schwamberger said. “I love connecting with women, I love connecting women with other women. I love to go through our struggles and highs and lows together.”

Group member Leah Renne enjoys her personal runs but has appreciated the group setting provided by Trail Sisters.

“ I usually run alone because it’s the quickest way to squeeze it in between work and kids,” Renne said. “But this group has reminded me how much fun it is to run with friends. When you’re trotting through the woods, talking with some fun people, the miles just fly by.”

According to Geyen, connecting to other women by being active together allows you to be more open than you might be over a cup of coffee.

“Doing something active with women is so different,” Geyen said. “When you are in the woods hiking with women, even if you don’t know them, there is a safe space where you start telling your story and are able to share in a more open and authentic way.”

There is also something special about being out in nature.

“Just getting outside is a reset,” Geyen said. “Mentally, and emotionally.” “It’s like therapy,” Schwamberger added.

Geyen and Schwamberger aren’t the only members to appreciate the great outdoors.

“For me, trail running is the truest form of being in the moment,” said Kim Sogaard, long-time runner and group member. “The sights,

sounds, and challenges all add up to the greatest mental and physical cleanse possible.”

In addition to comradery and meaningful activity, Trail Sisters—on a national level—advocates for women.

“The mission is just to increase women’s participation in and access to trail running,” Geyen said. “Trail running, like most sports in the United States, has been male dominated”

To make trail running more accessible to women, Trail Sisters provides coaching and childcare grants to allow women to train for various events. They ensure various trail races meet their standards for women— including equal prize money and awards, specific women’s swag and apparel, menstrual products at aid stations, and equal space for women at race starting lines. They also offer women-only races.

Aside from the regular meet-ups, the Trail Sisters has hosted various other social and educational events. Moving forward, Geyen and Schwamberger are also considering day trips or overnight events with group members to explore other trails and races in the region.

Although many members of the group may only see each other on the trails, there is a strong sense of sisterhood between members that has been cultivated by their leaders. Geyen and Schwamberger have built a welcoming environment for anyone who is looking for an opportunity to dedicate time to self-care and connection.

Women are invited to come alone or bring a friend. No matter how they arrive, they’ll never have to travel the trails alone.

“Everyone is so welcoming, and it’s great to connect with other runners and share stories,” Renne said.

Geyen joined the group looking for connections and Schwamberger joined to get active outdoors. Both women have turned their personal whys into passions for the Trail Sisters.

“It’s all about community,” Geyen said. “We’re connecting with women and connecting other women.”

“I love giving women opportunities to be active,” Schwamberger said. “If I can get someone to be active and find enjoyment in it, that’s huge.” RVW

IT’S ALL ABOUT COMMUNITY. WE’RE CONNECTING WITH WOMEN AND CONNECTING OTHER WOMEN.

IF I CAN GET SOMEONE TO BE ACTIVE AND FIND ENJOYMENT IN IT, THAT’S HUGE.

— TANYA SCHWAMBERGER

By SARA L. BREITBARTH, M.A.

Sara L. Breitbarth is Education and Research Program Manager at Mayo Clinic Health System, Southwest Minnesota Region

Each summer we (myself, husband Josh, sons Taylor and Christian, daughter Sienna, and yellow lab Bailey) head out to our permanent campsite in Janesville. We call it camping, but we have all the amenities (if not more) than we do at home. The first weekend in May is exciting because we get to open up our campers, brush off the patio furniture, and reconnect with friends. As the perennials and air temperature rise, so does the internal temperature of our grills and smokers. There will even be Dutch oven sightings, amongst the coals of a firepit, feverishly cooking an assortment of cobblers throughout the summer. We regularly have campground potlucks, cook-offs, and camaraderie. On occasion menus are discussed during the week, amongst group chats, to ensure we limit

duplicates. Most deck real-estate is comprised of grills, smokers, Blackstone griddles, and large tables with chairs to host or enjoy with others. Not much of a wine connoisseur, so we feel good food is best paired with good company. It is a common sight to see everyone enjoying each other’s BBQ and sides they have been perfecting over the years. One side we have been perfecting is smoked Gouda and cheddar mac & cheese. What is a better comfort food than mac & cheese? Now incorporate four different cheeses (bacon and jalapeños optional) and put it on the Pit Boss (our preferred smoker brand) outdoor smoker at 300 degrees for 45 minutes. We use Pit Boss Competition blend pellets, but to each their own on smoker and pellet brand/flavors.

Ingredients

1 (16-ounce) package elbow macaroni ½ stick (¼ cup) butter

¼ cup all-purpose flour

3 cups milk

1 (8-ounce) package cream cheese, cut into chunks

Add salt and pepper to taste (1 tsp. salt and ½ tsp. black pepper recommended)

1 (8-ounce) package shredded extra sharp cheddar cheese

1 (8-ounce) package shredded

Gouda cheese

1 (4-ounce) wedge Parmesan cheese, shredded

Optional: 1 lb. bacon (cooked and diced) & jalapeños

Instructions

Preheat outdoor smoker to 300 degrees F. Boil water and cook pasta al dente since it will cook on the smoker. Drain, rinse, and set aside. If adding bacon, heat outdoor Blackstone griddle and cook bacon according to package. Set cooked bacon on paper towels to drain and set aside to cool. Once cool, dice bacon into pieces.

Meanwhile, in a medium saucepan, melt butter; sprinkle in flour and whisk to combine. Cook over medium heat 2 minutes. Whisk in milk, 1 c. at a time, and bring to a boil. Turn down heat and stir in cream cheese, salt, and pepper until mixture is smooth.

In same pan, stir in shredded cheddar, Gouda, and Parmesan one package at a time while it melts.

Coat a disposable 9½x11x2-inch aluminum roasting pan with cooking spray.

Spoon half of cooked noodles into roasting pan. Pour half of melted cheese sauce over noodles and stir. Repeat with remaining noodles and cheese sauce.

Stir in chopped bacon.

If using jalapeños, add slices on top of mac and cheese prior to putting on smoker. Put uncovered pan on smoker for 45 minutes.

If that doesn’t induce some endorphins, now envision it served alongside pulled pork butt, ribs, and coleslaw for starters. Each person takes their turn compiling their plates, and their children’s plates, full of everyone’s perfected additions to the buffet. A common saying around the campfire each summer is, “we don’t go hungry around here.”

By RUTH KLOSSNER

Chris and Marisa Lee and their kids enjoy watching wildlife in the backyard of their rural home. With a new deck, completed late last year, the family has a great place to do that.

The Lees live near Fort Ridgely, rural Fairfax. They have CPR land just behind their house so have “all kinds of critters” that they can watch in their yard—deer, pheasants, ducks, and geese.

The deck, built by Northland Lumber of Fairfax, was completed last August but was “five years in the planning.” Originally, Chris thought he’d build it himself, after the family had to remove the deck that had been there.

“It was rotted out. We tore it down and had nothing for two years,” Marisa said.

The Lees are happy that they worked with Northland. Designer Joe Voss consulted with the Lees as he planned the deck and owner Jed Lutgen and his crew did the work.

It took about three months to complete, mostly because of delays with permits.

“The biggest hiccup was getting a septic inspection so that we could get a building permit. That was the longest wait. Everybody was buying and selling houses,” Marisa said.

Marisa and Chris Lee and their children. Anika and Carson, seated, and Brenden, standing.

“Joe is so easy to work with and they did a very nice job,” Marisa said. “They were very particular.”

The Lees chose the composite decking material, Armadillo, so that the deck is maintenance free. Marisa cleans it with soapy water and it’s good to go.

The Lees work in different directions from their home—Marisa for Renville County as a social worker and Chris as market president for Red Rock Bank at Springfield and Sanborn. He also farms with his brother, Ryan, at rural Fairfax. Chris and Marisa have three kids— Carson 14, Anika 12, and Brenden 10. The kids especially enjoy the backyard, even putting up a zip line. RVW

The back of the house before construction started.

Construction underway last summer.

When the Lees first bought the house, there was a wooden deck on the back of the house. They later removed it—and had no deck for several years.

Most of us know it is important to stay hydrated in the hot summer months, but many of us still have trouble drinking enough and are looking for fun ways to stay hydrated.

Water is always a good choice for fluid replacement. So, pick your favorite water and drink up. You should drink at least 16 fluid ounces every 30 minutes during activity and even more when it’s hot outside. At a minimum, you should drink about eight glasses of water each day.

Sports drinks are good, though the extra electrolytes may not be necessary for normal hydration. Juice works, but contains too much sugar to drink as your only source of hydration. Alcohol, energy drinks, and coffee are not good hydrators because they work as diuretics in the body, making you less hydrated.

Do you wonder if you are drinking enough? A simple way to check is to look at your urine. If it is dark, you need to drink more; if it is light, you are doing a good job of staying hydrated.

1 2 3 4 5

Five Fun Ways to Stay Hydrated

Keep a favorite glass or bottle close at hand to sip on throughout the day. Kids love to use a special glass or straw to encourage more water consumption.

Keep a glass at your bathroom and kitchen sinks and take a drink whenever you go into these rooms. Need a flavor boost? There are many low-calorie or non-caloric options to suit everyone’s taste. Try your favorite Crystal Light, Propel Zero, or Hy-Vee Simply Light packets. Or, if you want more natural flavorings, squeeze your favorite citrus fruit into your water for a flavor boost.

Make your own concoction and freeze into ice cubes or popsicles. Need help with creativity? Ask a kid to help make them up.

Dilute your favorite juices with water, starting with a little and working your way up. See how diluted you can make your drink and still enjoy the taste. A small amount of juice can go a long way. Use carbonated water or tonic water for a fun juice drink.

HOLLY ELLISON, RD, LD Campus Dietitian MNSU – Mankato

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SUMMERTIME

Summertime is the perfect time to get kids into the kitchen. Benefits of kids helping with meal prep extend far beyond a delicious meal.

MATH AND MEASURING. Little kids can count 1-2-3 as they add three tablespoons of milk or flour to a recipe. Older ones can practice fractions with measuring cups and measuring spoons, especially when halving or doubling recipes.

READING SKILLS. Reading labels and recipes is great real-life practice with language and vocabulary skills. Even new readers who can’t tackle a whole recipe can look for words they know on the page.

FOLLOWING DIRECTIONS. Recipes teach great project management. Kids can learn to read through all the steps first, gather all ingredients, and then put it all together—a careful process that works for any type of project, in or out of the kitchen.

LOVE OF SCIENCE. Baking is basic chemistry; watching dough rise and transform itself into something delicious can be fascinating. If you tell them that your kitchen experiments are cooking science, they’ll love the idea of science from an early age.

INGREDIENTS

2 (7-inch each) multi-grain with flax flatbreads

1/2 c. Hy-Vee shredded Mexican cheese

1/4 c. Hy-Vee salsa, plus additional for serving

1/4 c. cooked chicken, chopped

1 tbsp. Hy-Vee sliced pitted ripe olives

1 green onion, thinly sliced

2 oz. Hy-Vee pepper jack cheese, shredded

1/3 c. Hy-Vee nacho chips, crushed

DIRECTIONS

1 Preheat oven to 400 degrees.

For quesadilla crust, line a baking sheet with parchment paper. Sprinkle one flatbread with Mexican cheese, spreading out evenly. Place second flatbread on top of cheese. Bake for 5 minutes. Remove from oven.

Spread salsa over top of quesadilla crust. Top with chicken, olives and green onion. Sprinkle with shredded pepper jack cheese and chips.

BETTER EATING

HABITS. Kids are more likely to try new foods if they’ve taken part in growing or cooking them. For picky eaters, trying a nibble while they’re cooking is often less daunting than facing a full serving of a new food on the dinner plate.

QUALITY TIME TOGETHER. You want to spend more time with your kids, so do it in the kitchen, where kids can have the pleasure and pride of contributing to family meals. It’s something you can both enjoy.

2 3 4 5

Return to oven and bake for 5 to 6 minutes more or until edges are brown and crisp and cheese is melted on top.

Cut into 8 wedges. If desired, serve with additional salsa.

Nutrition Facts per serving: 180 calories, 10g fat, 4.5g saturated fat, 0g trans fat, 30mg cholesterol, 460mg sodium, 14g total carbohydrate, 5g dietary fiber, 2g sugars, 0 added sugars, 14g protein. Daily values: 10% vitamin A, 2% vitamin C, 6% iron, 20% calcium.

LIFELONG

SKILLS.

Cook with your kids regularly and rest assured that they will be learning a skill that will bring them enjoyment and health the rest of their lives.

As children age, they will be able to become more independent in the kitchen. Below are general guidelines for kitchen tasks by age. Keep in mind each individuals skills and modify from there.

2-3 years old: squeeze lemons, tear lettuces and herbs, stir and dump ingredients.

4-7 years old: peel carrots and potatoes, grate, measure, cut and chop (choose a knife appropriate for your child).

8-10 years old: start to use the oven and stovetop with supervision. 10 years+: most should be able to work independently on recipes.

Cooking Camp

This summer, jump out of the box and into the kitchen! Learn how to cook with sneaky ingredients to boost the flavor and nutrition of your dishes!

April Graff, MS, RD, LD

Hilltop Dietitian 507.625.9070

AGraff@hy-vee.com

After ten years working as a professional gardener, I have some pretty strong opinions about which gardening tools I use for each specific gardening task. Professional gardening is a mobile endeavor, in which you often travel from site to site carrying all your supplies and tools. It’s far too easy to forget to bring one of every tool you might need for the job, and nothing makes a tool feel more important than driving 30 miles before realizing you’ve left it behind.

Although I’ve mostly learned to make do with whatever tools I have on hand, I’d rather use tools that make each job as efficient and ergonomic as possible than the alternative. Here are some of my most valuable gardening tools and what I usually use them for.

Square-headed

spade

Over time, I’ve come to prefer a square-headed spade (shovel) to the classic pointed spade-shaped one. Whether it has a long or a short handle, the square-headed spade is perfect for cutting clean, straight new edges along my garden beds and chopping stray roots that get in the way while I’m digging planting holes. I use this tool to scrape and sculpt the soil when I’m grading a new garden bed or attempting to level something out. It can also work well for removing small amounts of sod.

Steel-handled shovel

If you’re not planning to dig in heavy, rocky, root-laden soil, remove minor tree stumps, or relocate small landscape boulders, you probably won’t need a steel-handled shovel. But for gardeners who dabble in hardscape or who have difficult soil conditions, this tool can be a life-saver. Because this shovel’s handle and blade are all one piece, it’s much easier to increase your leverage when trying to pry or move a heavy object—and you won’t snap it in half accidentally, which can easily happen with a wood or fiberglass shovel handle.

Scoop shovel

For big garden projects, I prefer buying landscape materials in bulk. When it’s time to start moving a mulch or compost pile from the middle of my driveway to my garden beds, I use my short-handled scoop shovel. Similar to a snow

shovel, this tool is perfect for loading your wheelbarrow or lifting mulch straight into the landscape. The wide shovel head can conveniently serve as a dustpan for your push broom, too. Note: for heavier materials like sand, soil, or gravel, use the longer-handled smaller-headed transfer shovel so you don’t hurt yourself trying to lift too much weight.

Digging fork

My digging fork (also known as a “potato” or “garden” fork) has become one of my most valuable gardening tools. This short-handled four-pronged fork is my secret weapon when excavating pesky creeping bellflower tubers, digging up dahlias to save at the end of the season, and of course, harvesting potatoes. It works best when you’re trying to remove weeds that have elaborate and/or brittle root systems, as you can pry up the surrounding soil without chopping the roots into even tinier pieces that will just cause said weed to spread. Think bellflower, quack grass, or Canada thistle.

Garden rake

Also known as a “hard” or “bow” rake, this rake is made from inflexible metal. Its oblong head has many short tines along one side. The garden rake is great for grading uneven terrain and for spreading mulch, compost, or topsoil. Using this rake upside down (tines facing up) can make it easier to move large piles of soil—before flipping it back over to complete any detailed grading work.

Leaf rake

This is the quintessential rake. It has a wide, flat, fan-shaped head made from many long metal or plastic tines. As its name suggests, the leaf rake is intended for raking fallen leaves from the yard and garden in the fall. I also like to use it for fine-detail cleanup after I’ve completed any messy garden task. I’ll rake the edges of my lawn after applying mulch or use this tool to collect stray debris and spread loose dirt after a perennial renovation project.

Copyright 2022 [Schwarz]. Reprinted courtesy of Northern Gardener magazine, 1935 County Rd. B2 W, Suite 125, Roseville, MN 55113.

LAURA SCHWARZ New Ulm Native Minneapolis-based horticulturist & writer

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I often have breast pain before I get my period. However, this month I also noticed a breast lump, and it’s painful. No one in my family has breast cancer. How do I know if this is something serious? Do I need to see my doctor?

Breast tissue can often feel gritty, lumpy, or painful, especially around the time of menstruation. Knowing what is “normal” for you is critical in order to identify changes early, and for this reason self-breast exams are important. Some lumps have characteristics that seem benign, while others raise concerns of something more serious. Your provider can sometimes make the diagnosis on physical exam alone. However, most will also order imaging to rule out anything insidious. Some of these changes can include a lump that feels round and smooth, a large solid mass that moves freely under your skin, a hard irregular shaped mass, skin redness or dimpling, retraction or flaking of your nipple, a vague thickening of part of your breast, or bloody nipple discharge. All of these findings warrant a visit to your provider for further evaluation. One in 12 women will develop breast cancer within in their lifetimes, and of these women only 10% had a family history of breast cancer. It’s important to get checked out if you notice a change. Some of the causes of breast lumps include the following:

Breast cysts

Benign cysts feel round, smooth, and compressible. They can be large or small, often tender, and associated with your menstrual cycle. These cysts are hormonally responsive, meaning they wax and wane with your cycle. If you have a breast cyst that is quite large, very tender, or persists beyond two to three cycles, you may require treatment for it. Treatment usually involves an aspiration of the cyst under ultrasound guidance by a radiologist.

Fibrocystic breast tissue

Also a benign condition that waxes and wanes with your cycle. You may feel ropy or gritty breast tissue that is often tender. You may feel a ridge or a shelf of tender breast tissue. Often you may notice symptoms are worse in the upper outer quadrants near your armpits. Treatment is wearing a compressive bra (sports bra) for more support. This is often a self-limited condition that resolves without intervention. However, if your symptoms

are interfering with your quality of life or persist for multiple cycles you should see your provider.

Fibroadenomas

These are solid masses, mobile and non-cancerous. They are hormonally responsive and can grow quite quickly in some cases (i.e., puberty, pregnancy, while using hormone therapy, etc) causing pain. The vast majority of fibroadenomas will disappear within five to 15 years of presentation. Your provider will order a mammogram and an ultrasound for evaluation. You may also need a biopsy to confirm the diagnosis. Most fibroadenomas that are larger than a grape will need to be surgically removed.

Intra-ductal papillomas

These are skin-tag-like lesions that grow within a milk duct causing an obstruction. They often present with bloody nipple discharge. Sometimes there is also a fullness or a lump behind the nipple. Your provider will order imaging and a possible biopsy. Often these need to be removed surgically, but in some cases they can be followed with serial mammograms and ultrasounds.

Abscess or mastitis

A collection of infected fluid within the breast can develop into a chronic abscess. Often this is seen in women that smoke, have had mastitis, or nipple piercings. Your provider will order imaging and possibly treat you with antibiotics. If your symptoms are severe or don’t respond to antibiotics then you may surgery.

Breast cancer

A breast mass that is painless, hard, irregularly shaped, associated with skin redness or dimpling, or that causes nipple retraction should be immediately evaluated by your provider regardless of your age or family history. Early detection saves lives. If you are of average risk you should talk to your provider about starting screening with mammograms at age 40. If you don’t know your risk, your provider can discuss screening recommendations with you based on shared decision making.

Any woman over the age of 40 with a new breast mass should undergo diagnostic imaging regardless of their family history. If you notice any changes during a self-exam it never hurts to get checked out by a medical professional, that’s why we are here for you.

Stay safe, friends!

CORINNE JORDAN, MD, FACS General Surgeon Physicians Group New Ulm

A Community Effort Mental Health:

Conversations surrounding mental health, trauma, and therapy at large often have one thing in common—they are focused on the individual who needs help. We tell people to work on themselves, go to therapy, and take care of their mental health like they would their physical health.

Mental health is uniquely personal, in that, unlike physical injuries, it is unseen. The woman with a history of childhood trauma is fighting an inward battle that we do not see. The man who struggles with anxiety believes that no one could possibly understand what he is going through. The veteran with post traumatic stress feels isolated, like this struggle is his and his alone.

Trauma isolates people, making them believe that they are alone, that what happened was completely their fault, and that no one else can understand their struggles, much less help them. The pain it inflicts is unique, making it all the more important that people get excellent, personalized care for their struggles.

When these individuals decide to seek therapy for their trauma, they are rightly celebrated. Taking those small, often difficult first steps to admit that they need help, finding a therapist, and putting in the time each week to dedicate to their mental health is undoubtedly admirable.

However, perhaps placing the emphasis on mental health as an individual exercise—and the positive results it yields—diminishes another necessary element of an individual’s mental health journey: that individual’s surrounding community. While we readily celebrate the individual victories and progress, we can fail to note all of the ways an individual’s mental health affects the community at large.

An individual’s therapy has a profound impact on those around them, both in an intimate and expansive sense. When an individual is healthier, his marriage and home life are naturally strengthened. Her relationship with her kids grows. He feels more at ease and open with his friends. She is able to contribute more at work and school. He feels more encouraged to fully engage in his community.

Clients who seek therapy in a particular community may come from nearby cities, and even other states, to receive services. When those out-of-city clients visit, they become a part of growing a healthy community. When those out-of-city clients visit, they become a part of growing a healthy community. Those clients buy groceries, visit a favorite restaurant, and stop by pet stores and other local shops. Trauma is isolating, so therapeutic goals advocate for and work towards active engagement in the community. It is normal in closing a session to have a positive discussion about what they will do while in town, where they will visit, what new place they will try, or having a meal and getting gas on the way home. Highly anxious clients might have a goal of visiting a local coffee shop, restaurant, store, or even making car or medical appointments.

Alternatively, someone’s individual therapy session decreases crime, violence, drug use, homelessness, unemployment, community health costs, and welfare dependence overall. On a larger scale, therapy increases generational stability, sustainable occupational stability, and community give back.

With all of the good that one individual’s therapy does for our community, there are ways that we as a community can support those in therapy. One simple but crucial way is to normalize going to therapy, even if it is long-term. Another is to understand that healing, especially from complex trauma, does not happen overnight, nor is it perfectly linear. Returning to a healthy lifestyle can take years of work with a well-trained therapist, and that journey is going to have its ups and downs. Lastly, being kind to the people we interact with on a day-to-day basis can have a profound impact, even if the gesture is simple.

The impact of therapy is far greater than the individual. Each person who is helped also helps their closest relationships to improve as well as serves the bigger overall community. When one person’s life is changed, the lives of everyone around them, everyone that they interact with, are also positively impacted. Healing individuals helps heal relationships, which aids, supports, and heals communities.

EMELINE GULLIXSON Mission Advancement Director Footnotes Trauma Foundation

LORI WENGERT

Lori Wengert, an avid outdoorswoman from New Ulm, recently started a Facebook page called RAWR Raising Awareness on Wildlife & Rivers. Members share photos of nature, wildlife and the Minnesota River Valley.

Where do you work? Assisted living and home health care.

Family: Husband, two sons, a daughter, and two grandkids.

What is the RAWR Raising Awareness on Wildlife & Rivers facebook group? A place to share photos, events, ideas, knowledge and a love of nature.

What made you decide to start the group: As a wildlife and river advocate I wanted to expand awareness online, as well as my RAWR programs that I do for the community. They include programs with costumes and crafts about bison, litter and cleaning up community, clam (mussel) fishing, reptiles and amphibians, pollinators, and beaver. Is there anything that you’ve learned from others since starting the group? The many different backyard birds that people have had migrating through and stopping to visit their feeders this year.

Other nature and outdoor endeavors: Bison Ambassador at Minneopa State Park; volunteer through Adopt a River Program and also a volunteer at Riverside Environmental Learning Center; self-proclaimed environmentalist; nature photographer.

Favorite outdoor activity: Exploring rivers to find newly exposed bison bones and other treasures.

Any advice for nature viewing and other activities for those that want to get involved: Take a walk through any woods, around any river, or just watch birds and other critters at your back yard feeders. It’s the best way possible to escape the stress of everyday life. Nature will never disappoint!

Lori Milbrath, of Springfield, has always enjoyed reading, especially good children’s books. She has expanded that enjoyment by writing a children’s picture book, and having it published.

Tiny Tim and Big Bertha is based on a story that Milbrath told to her kids as they were growing up.

“There were parts that made my kids laugh and they would ask me to tell it again and again. It felt good that they enjoyed hearing it,” said Milbrath.

Milbrath is also a substitute teacher. During her teaching license process, she took numerous reading conferences with some well-known authors, was intrigued by how they got started writing books and the processes involved with it. One author made the comment, that ‘if you have an interest in writing a book, what are you waiting for?’ That got her thinking about putting her story on paper.

Her grandmother also inspired her to author the book.

“My grandma was a storyteller. I remember as a child if she was over at bedtime, we would ask her to tell us a bedtime story. She would make them up, and I remember loving that!” Lori said.

Tiny Tim and Big Bertha is an entertaining story of a family of mice that needs to find food for the upcoming winter months. Their search for food comes with risks and dangers on the farm, especially with the farm cat, Jaws, around.

The book was published through Balboa Press, a division of Hay House. Milbrath was assigned an illustrator who worked with her in completing the book.

Lori Milbrath

authors children’s book

Tiny Tim and Big Bertha

By JEFF KRUEGER Springfield Advance Press by permission

“I did research on the internet to find a publisher that offered what I was looking for and could help develop the book the way I envisioned it,” Milbrath said.

“I have gotten a lot of positive feedback regarding the book as well as getting it published. Many people were surprised because I didn’t talk a lot about working on it. I wasn’t sure of the process required and I wanted to make sure the book turned out the way I was envisioning it,” she commented.

Writing a children’s book is something Milbrath has wanted to do for some time.

“It is something that I wanted to do for myself as well as for my kids and grandkids,” she said. “I am happy that I followed through on writing this book! I was able to surprise each of my kids and grandkids with their copies for Christmas,” she concluded.

Tiny Tim and Big Bertha is available on amazon.com or barnesandnoble.com, among other locations.

Lori Milbrath lives in Springfield. She is a mother of six and currently a grandmother of three, with two more on the way. Her activities include substitute teaching, Luther League advisor, Sunday school teacher, volunteer at local Food Shelf, and Meals-on-Wheels. Her second book is currently in the works with her publisher.

You start to pack your bags to head out of town for vacation. Your dog has already started pacing and your cat has already climbed into the bag and covered your clothes in cat hair or urine.

Many pets stay home when the family leaves for vacation, but some pets get to witness the catastrophe and enjoy the fun themselves. For some families, the only trip they will be going on without the family pet is a guilt trip.

The first thing you need to assess is how well your pet travels in the car. Your road trip may be a little less fun when your cat sings the song of its people louder than Katy Perry or when your dog in the backseat tries desperately to be part of the front seat conversation.

Cats should be kept in a carrier with a leash and harness on, on the floor behind the seats. This way when you stop to allow litterbox breaks, they can’t accidently escape the vehicle and run off.

Dogs should either be kenneled or restrained with a seat belt and harness. There are even car seats available for small dogs to help keep them at window view.

It seems like more fun when your pet can move freely in the vehicle, but this is a major safety concern for everyone in the car. Not only is it a huge distraction for driving, but it also can cause fatal injuries for your pet if you were in an accident.

Some pets get nauseous in the car—not from your choice of music— and can be found panting, drooling, or even vomiting. Some pets are very anxious and spend their hours pacing and vocalizing. Rather than threatening to “turn this car around,” you could talk to your veterinarian about using an anti-anxiety or anti-emetic medication to help with these symptoms.

Be sure to take plenty of breaks. It is also worthwhile to help teach your pet, as a puppy or kitten, to get comfortable with the car. If the only place you are traveling is the vet clinic, your pet may have associated car rides with something very fearful.

It’s always smart to go prepared. Do your research and know what area you around where you are staying. Have an idea of what veterinary clinics are in the area and maybe even have their phone numbers handy.

It’s also a great idea to check the weather before you leave. Some pets are very afraid of thunder and medication can be prescribed from your veterinarian that help decrease their reaction and fear response.

Besides emergency contact information in case of a car accident, you should also have the Pet Poison Hotline on hand. Proof of vaccines is actually required to cross state lines and some even require Health Certificates that would require a vet visit before leaving.

Traveling with a pet

Microchips can also be a huge life saver when a pet is lost on vacation and are very helpful for reuniting them with their families, if the information is up to date.

Here are some other things to add to your packing list:

• Their own food. Many pets will get diarrhea from stress. As much as they would like to snack on gas station food in the car with you, keeping them on their own diet can be very helpful for keeping the runs at bay.

• A collapsible water bowl to help keep them hydrated along with a jug of water.

• Poop bags. Did you know that it takes roughly nine weeks for dog poop to decompose? There should never be any evidence of your dog left behind.

• A first aid kit. This could include gloves, a thermometer, bandage material, Qwick stop, Triple Antibiotic ointment, peroxide (in case you are directed to induce vomiting following a toxin ingestion), saline, and a muzzle in case of a painful emergency. Skunk off can also be helpful in making the ride home a little less smelly if they have a run in with a skunk.

• An extra leash, collar or tie out.

Just as there are things that you can bring to make the trip safer there are also things you should NOT do:

• Do not give Ibuprofen, Pepto-Bismol, Tylenol, Aspirin (even if sold at the pet store)

• Never leave a pet unsupervised in a vehicle. Not only can it get super warm, but it can also become very anxious, and people can even drop things in through the windows that could be toxic.

• Letting your dog hang their head out the window gives you the Hallmark feels BUT not only can it cause eye issues, a sudden stop can cause serious injury to their neck and trachea.

Remember, it’s not about the destination, but about the journey. Pets require thoughtful planning and responsibility, even more so while away from home. Although Sassy, Shadow, and Chance found their way home after they went through a ton of dangerous situations, their success does not guarantee your pet would have the same outcome. They were awfully savvy (likely due to Sassy), and had the help of many friends.

If you think your pet is a home body and definitely not good with directions, opt out and have them sit this road trip out.

NICOLE LUECK, CVT MN Valley Pet Hospital Mankato

If you love the outdoors, you know bugs come with the territory. From the woods, lakes, and prairies to our own backyards, Minnesota is gifted with mosquitoes, ticks, and stinging insects like bees, wasps, and hornets.

Here are some prevention and treatment tips from the American Academy of Dermatology and the Minnesota Department of Health.

Use bug spray. To protect against mosquitoes, ticks, and other bugs, use an insect repellent that contains 20-30 percent DEET on exposed skin and clothing. Follow instructions. If you are using sunscreen, apply sunscreen first, let it dry, then apply bug juice. Sunscreen that contains bug repellent isn’t advised as sunscreen is used liberally and often while insect repellent should be used sparingly. Never use bug spray on babies under two months old.

Dress to protect. When you’re out at night or hiking in wooded or grassy areas, wear long-sleeved shirts, pants, socks and closed shoes instead of sandals. Lightweight and light-colored clothing is best this time of year. For added protection, pull socks up over your pants and tuck your shirt into your pants.

Use mosquito nets. If you’re sleeping under the stars, use bed nets to protect against mosquitoes. Hammock nets are the perfect gadget for summer camping. Mosquito nets are also made to fit snugly on strollers and playpens. Screen tents are great for dining and hanging out especially for those Up North camping trips.

Treatment

Mosquito bites: For mosquito bites and other itchy bites, use an over-thecounter anti-itch cream such as hydrocortisone or calamine lotion. Ice packs can ease swelling and offer relief.

Stings: Leave the area to avoid more attacks. If the stinger is in your skin, remove it by scraping over it with your fingernail or piece of gauze. Never use tweezers to remove a stinger. Squeezing it can release more venom into your skin. Wash with soap and water and apply a cold compress for swelling. If it’s painful, take ibuprofen or acetaminophen.

Allergic reactions: Watch for allergic reactions to stings and bites. Signs and symptoms are swelling in other parts of the body, such as the face or neck; nausea, hives, or dizziness. Go to urgent care or an emergency department immediately. Take a Benadryl, which is an antihistamine, as well. If someone is having trouble breathing, call 911.

Check for ticks: Ticks are found in wooded, brushy, and grassy areas. Check for ticks after you’ve been in these environments. You may need help from a friend, family member, or mirror. Be sure to check along the hairline, behind the knees, underarms, and groin area. Promptly removing ticks lowers the risk for disease. Use a pair of tweezers or your fingers to grasp the tick by the head, close to the skin. Pull the tick outward slowly, gently, and steadily. Clean the area with soap and water. Take care and enjoy the outdoors!

TO HAVE YOUR EVENT LISTED

To have your event listed, please email Ruth Klossner at cowladyruth@gmail.com by the 5th of the previous month. Listings are generally for events that are free to the public, or are fund-raisers. Listings will be published as space allows and at the discretion of the editor.

Now thru Sat, Jul 9

• North Mankato Fun Days, Wheeler Park, North Mankato. Info: northmankatofundays. com.

Fri, Jul 8

• Programs at Minneopa State Park, 5 mi W of Mankato off Hwy 68/169. Archery 4-5:30 pm; Animal tracks 7-8 pm. Info: 507-384-8890 or scott.kudelka@ state.mn.us. Info: 507-359-8331

Fri, Jul 8 & Aug 12

• Chicken Dinner, American Legion, 600 Co Rd 20, Lake Crystal, 5-7 pm. Info: lakecrystalchamber.com/events.

Fri, Jul 8, 15, 22 & 29

• Ice Cream Socials & Band Concerts, Community Center & Mini Park, Lafayette. Info: lafayettemn.com/home, 507-2288241 or lafcityclerk@gmail.com.

Fri, Jul 8 & 22

• Schell’s Summer Series, Schell’s Bier Garden, 1860 Schell Rd, New Ulm, 6-8 pm. Info: cvanasten@schellsbrewery.com, Facebook or schellsbrewery.com/.

Fri, Jul 8 & 22, Aug 5 & 19

• Summer in the Pavilion, Minnesota Square Park, St. Peter, 7-8:30 p.m. Info: stpeterchamber.com/event/summer-concert-series/2022-07-08/.

Fri-Sat, Jul 8-9

• Summer Drama Camp Production—‘Honk, Jr.,’ State Street Theater Co, 1 N State St, New Ulm. 7 pm Fri, 2 pm Sat. Info: 507-359-9990, emailing info@ statestreetnewulm.org or statestreetnewulm.org/summerdrama-camp-honk-jr/.

Fri-Sat, Jul 8-9, 15-16 & 22-23

• Wilder Pageant, Banks of Plum Creek, 11505 Crown Ave, Walnut Grove, 8 pm. Info: 507-859-2174, walnutgrove.org/pageant/ or pageant@walnutgrove.org

Fri-Sun, Jul 8-10

• Farm City Funfest, Winthrop. Info: 507-647-2627 or chamberwinthropmn@gmail.com.

• Park Days Celebration, Watona Park, Old Co Hwy 9, Madelia/. Info: visitmadelia.com or Facebook.

GO. BE. DO. CON NECT.

• New Richland Farm & City Days. Info: Facebook, cityofnewrichlandmn.com/ or 507-465-3514.

Sat, Jul 9

• Programs at Flandrau State Park, 1300 Summit Ave., New Ulm: Archery 1-2:30 pm; Geocaching 4-5 pm; Explore Cottonwood River 7-8 pm. Info: 507-384-8890 or scott.kudelka@ state.mn.us

• Rivers Edge Art & More Fair, Watona Park, Old Co Hwy 9, Madelia, 9 am-5 pm. Info: visitmadelia.com/event/riversedge-art-more-fair-2/.

• Watona Park Blues Festival, Old Co Hwy 9, Madelia, 11:30 am. Info: visitmadelia.com/event/ watona-park-blues-festival-2/.

• International Festival, Central Park, 430 2nd Ave NW, Faribault, 10 am-4 pm. Info: visitfaribault. com/calendar/.

Sat, Jul 9 & 23

• MarketFest St. Peter, downtown, St. Peter, 10:00 am - 3:00 pm. Info: Facebook or MarketFestStPeter@gmail.com.

Sat, Jul 9, Aug 13 & Sept 10

• Unique Classic Cars Roll-in, 2015 Bassett Dr, Mankato, 9 am-2 pm. Info: uniqueclassiccars.com/ our-events.

Sun, Jul 10

• Extravaganza, Village of Yesteryear, 1431 Austin Rd, Owatonna, 12-4 pm. Info: facebook.com/ SteeleCountyHistoricalSociety.

Sun, Jul 10-Sept 4

• Music at Schell’s Bier Garden, 1860 Schell Road, New Ulm. 1-4:30 pm. Info: schellsbrewery. com or egleisner@schellsbrewery.com.

Mon, Jul 11 & 25

• Senior Driver Refresher Course, CAST Sr Center, 600 N German St, New Ulm, 1-5 pm. Info & registration: communityandseniorstogether.org, 507-354-3212 or castnu@newulmtel.net

Mon, Jul 11

• MVL Golf Classic, Country Club, New Ulm, 10 am. Info: mvl.org or 507-354-6851.

Mon, Jul 11, 18, 25

• Music in the Park, Library Square Park, Hutchinson, 6-8 pm. Info: Facebook.

Mon, Jul 11-Aug 29

• Monday Night Concerts, German Park, New Ulm, 7 pm. Info: knuj.net/event/monday-nightconcerts-in-german-park-newulm/ or Facebook.

Tues, Jul 12

• Stained Glass Art (ages 7-11), Washington Learning Center, New Ulm, 12-2 pm. Info: newulm.k12.mn.us/community-ed/, 507-233-8307 or cfleck@ newulm.k12.mn.us

• Thunder of Drums, Blakeslee Stadium, 200 Stadium Rd, Mankato, 7 pm. Info: facebook. com/thunderofdrums/ or TODtickets@gmail.com.

Tues, Jul 12-Sept 27

• Henderson Classic Car Roll-ins, downtown, Henderson, 5-8 pm. Info: hendersonrollin@gmail. com or hendersonrollin.com.

Wed, Jul 13

• Youth Focused CPR/AED Training, Washington Learning Center, New Ulm, 1-2:30 pm. Info: newulm.k12.mn.us/community-ed/, 507-233-8307 or cfleck@newulm.k12.mn.us.

Wed, Jul 13 & 27, Aug 10 & 24, Sept 7

• Car & Bike Night, Main Street, Lafayette. Info: Dave’s Place of Lafayette 2022 on Facebook.

Thurs, Jul 14-Aug 11

• 11@7 Concert Series, Central Park-Downtown, Owatonna, 7-8 pm. Info: 507-451-7970, oacct@ owatonna.org or visitowatonna. org.

Thurs, Jul 14 & 28, Aug 11

• Music in the Park, City Park, Winthrop, 6:30 pm. Info: 507-647-2627 or chamberwinthropmn@gmail.com

Thurs, Jul 14-Aug 25

• Concert in the Park, Central Park, 430 2nd Ave NW, Faribault, 7-9 pm. Info: visitfaribault.com/ calendar/.

Thurs-Fri & Sun, Jul 14-15 & 17

• West Side Story by Sleepy Eye Community Theater, St. Mary’s Auditorium. 7:30 pm Thurs & Fri, 2 pm Sun. Info: 507-794-7873, secommunitytheatre@gmail. com or Facebook.

Thurs-Sun, Jul 14-17

• Bavarian Blast, Brown Co Fairgrounds, New Ulm. Info: bavarianblast.com/, bavarianblast. com or Facebook.

• Gibbon FunFest. Info: Facebook, 507-276-1252 or gibbonfunfest@yahoo.com.

Fri, Jul 15

• Downtown Car Cruise-In/Show Night, Faribault, 6-9 pm. Info: facebook.com/Faribault-CarCruise-Night/.

• Relay for Life of Blue Earth County, Sibley Park, Mankato, 5-9:30 pm. Info: Facebook,

relayforlife.org/blueearthcountymn, 507-420-4899 or rick. jeddeloh@cancer.org.

• Programs at Minneopa State Park, 5 mi W of Mankato off Hwy 68/169. Volunteering at Minneopa 10-11:30 am; Wildflower Hike 1-2 pm. Info: 507-384-8890 or scott.kudelka@state.mn.us.

Fri-Sat, Jul 15-16

• Shrek the Musical Jr, Paradise Center for the Arts, 321 Central Ave N, Faribault. 7 pm Fri, 2 & 7 pm Sat. Info: 507-332-7372, paradisecenterforthearts.org or info@paradisecenterforthearts. org

• RiverSong Music Festival, Masonic West River Park, Hutchinson. Info: riversongfestival.org/ or info@riversongfestival.org

Sat, Jul 16

• Minnesota River Paddle, Flandrau State Park, 1300 Summit Ave., New Ulm. Info: 507-3848890 or scott.kudelka@state. mn.us.

• Gus’ Station Car Show, Steele Co Hist Soc, 1700 Austin Rd, Owatonna, 8 am-noon. Info: visitowatonna.org/calendar-of-events/.

Sat, Jul 16, Fri-Sat, Jul 22-23 & Fri, Aug 19

• BCHS Popcorn Wagon, 2 N Broadway, New Ulm, 10 am-5 pm. Info: 507-233-2621, education@browncountyhistorymn. org or browncountyhistorymn. org.

Sat, Jul 16 & Aug 20

• Pork Chop Fry, Conservation Club, 46045 471st Ln, Nicollet, 5-8 pm. Info: nicolletconservationclub.com.

Sat, Jul 16, Aug 20 & Sept 10

• Shop the Lot, City Lot at 2nd N & Broadway, New Ulm, 10 am-3 pm. Info: Facebook.

Mon-Sun, Jul 18-24

• Buffalo Lake Days. Info: Facebook, 320-833-2321 or blcitizens4success@gmail.com

Wed, Jul 20 & Sat, Aug 6

• Social Security (& Taxes) 101, Washington Learning Center, New Ulm, 6-7:30 pm. Info: 507233-8307, cfleck@newulm.k12. mn.us or newulm.ce.eleyo.com/.

Thurs, Jul 21

• Rotary Pool Party, Water Park, 200 26th Ave NE, Waseca, 7-9 pm. Info: Facebook or wasecarotary.com/event/rotary-free-swim/.

• Party in the Park, Allison Park, 4th Ave NW, Sleepy Eye, 5-8 pm. Info: 507-794-4731 or sleepy-

eyechamber.com/party-in-thepark.html.

Thurs, Jul 21, Aug 4 18, Sept 1 & 15

• Cruisin on Pine & 99, downtown, Nicollet, 5-8 pm. Info: facebook. com/pineand99/.

Thurs, Jul 21 & Aug 18

• Singing Hills Chorus Summer Singalong, School Sisters of Notre Dame, 170 Good Counsel Dr, Mankato, 10-11 am. Info: singinghillschorus.org.

Thurs-Sun, Jul 21-24

• Gem Days, 101 N Cedar Ave, Owatonna. Info: 507-451-7970, cindy@centralparkframing.com or visitowatonna.org.

Fri, Jul 22, Aug 5 & 19, Sept 2, 16 & 30

• Schell’s Summer Series, Schell’s Bier Garden, New Ulm, 6-8 pm. Info: cvanasten@schellsbrewery.com, Facebook or schellsbrewery.com/.

Fri-Sat, Jul 22-23

• Crazy Days, downtown, New Ulm. Info: newulm.com/chamber-of-commerce/.

Fri-Sun, Jul 22-24

• Orange Spectacular, Fairgrounds, 840 Century Ave SW, Hutchinson. Info: orangespectacular.com, 320-587-5252 or Satnightcruise@yahoo.com.

• Kolacky Days, Memorial Park & downtown, 500 5th St SE, Montgomery. Info: 507-9530094, kolackydays@gmail.com or montgomerymn.org.

Sat, Jul 23

• Forever Elvis Tribute, State Street Theater, 1 N State St, New Ulm. Info: sjuni@statestreetnewulm.org, 507-359-9990 or info@statestreetnewsulm.org

• Little Scientists (ages 5+), Washington Learning Center, New Ulm, 10 am-noon. Info: 507-2338307, cfleck@newulm.k12.mn.us or newulm.ce.eleyo.com/.

• Waseca Garden Walk, Info: facebook.com/waseca.gardenclub or wasecachamber.com/events/ details/2022-waseca-garden-walk-13712.

Sun, Jul 24

• HEFC Free Family Carnival, Hutchinson Evangelical Free Church. 1020 Hwy 7 W, Hutchinson, 12-2:30 pm. Info: hutchefree.org or info@HEFC.com.

Mon, Jul 25

• New Ulm Night Out, German Park, New Ulm, 5:30-8:30 pm. Info: director@unitedwaybrowncountyarea.org.

• Hometown Golf Challenge, Oakdale Golf Club, 55106 Co Rd 38, Buffalo Lake, 11 a.m. Info:

ExploreHutchinson.com or Facebook.

Wed, Jul 27 & Aug 3 &10 & 17

• Powerful Tools for Caregivers Workshop, CAST Sr Center, 600 N German St, New Ulm, 10-11:30 am. Info & registration: 507-4589687, castnu@newulmtel.net, or communityandseniorstogether. org.

Thurs, Jul 28

• Party in the Park, Allison Park, Sleepy Eye, 5-8 pm. Info: 507794-4731 or director@sleepyeyechamber.com.

• Family Night on the Dairy Farm, Steve & Kerry Hoffman farm, 18868 140th Ave, New Ulm, 4-8 pm. Info: Facebook, 507-2400048 or cowladyruth@gmail. com

Fri, Jul 29

• Programs at Minneopa State Park, 5 mi W of Mankato off Hwy 68/169. Archery 4-5:30 pm, American Bison 7-8 pm. Info: 507-384-8890 or scott.kudelka@ state.mn.us.

• Chad Greenway’s Day to REACH Camp, SR Knutson Field, High School, Hutchinson, 10 am-2 pm. Info: chadgreenway.org/ page/2021-reach-camp or chad. harlander@gmail.com.

Sat, Jul 30

• Summer Fun Day, downtown, Lafayette. Info: lafcityclerk@ gmail.com or lafayettemn.com.

• Blues on Belgrade, Belgrade Ave, North Mankato, noon-11 pm. Info: Facebook or businessonbelgrademn.com/events.

• Programs at Fort Ridgely State Park, 72404 Co Rd 30, Fairfax. Archery 1-2:20 pm, Digital Photography, 4-5 pm, Wild Edibles 7-8 pm. Info: 507-384-8890 or scott.kudelka@state.mn.us

Sat-Sun, Jul 30-31

• Creating a Barn Quilt Class, Grand Center for Arts & Culture, 210 N Minnesota St, New Ulm. Info & registration: 507-3599222, grandnewulm@gmail. com or thegrandnewulm.com.

• MN Pottery Festival, Masonic West River Park, Hutchinson. 10 am-5 pm Sat, 11 am-4 pm Sun. Info: mnpotteryfestival. com, 320-587-2599 or mnpf@ claycoyote.com.

Sun, Jul 31

• First Lutheran Church 125th Anniversary Musical Program, 1020 Lafayette St, Lafayette. 12:30 pm. Info: klikes81@gmail.com

• Litomysl Summer Festival, Holy Trinity Catholic Church, Litomysl, 9946 24th Ave SE Owatonna, 10 am. Info: 507-456-7671 or litomysl.webs.com/.

Tues, Aug 2

• National Night Out, Nicollet, 5-9 pm. Info: nicollet.org.

Tues-Thurs, Aug 2-4

• Farmfest, 28366 Co Hwy 13, Morgan, 8 am-4 pm daily. Info: ideaggroup.com/Farmfest.

Wed, Aug 3

• Chamber Golf Scramble Fundraiser & Ball Drop, Golf Club, 519 Christensen Dr, Madelia. Info: 507-642-8822.

Thurs, Aug 4

• Newcomer Event—Welcome to the Party, Turner Hall, 5-7 pm. Info: chamber@newulm.com.

• Maker’s Market, 807 Prentice St, Granite Falls, 5-8 pm. Info: graniteareaarts@gmail.com or granitefallsarts.org/makers-market.

• Downtown Thursday, Mainstreet & Central Park, N Cedar Ave, Owatonna, 5-8 pm. Info: owatonna.org/downtown-thursdays/.

• Annual Walk to The Park, Trowbridge Park, Waseca, 11:30 am-1 pm. Info: wasecachamber.com/ events/details/2022-annualwalk-to-the-park-13647.

Thurs-Sun, Aug 4-7

• Ribfest, Riverfront Park & Vetter Stone Amphitheater 309 W Rock St, Mankato. Info: 507-3893000 or vetterstoneamphitheater.com/events-and-tickets/ ribfest.

Fri, Aug 5

• Programs at Fort Ridgely State Park, 72404 Co Rd 30, Fairfax. Archery 4-5:30 pm, Wild About Wildlife 7-8 pm. Info: 507-3848890 or scott.kudelka@state. mn.us.

Fri-Sun, Aug 5-7

• Upper Sioux Community’s Pezhutazizi Oyate Traditional Wacipi Powwow, 2511 565th St, Granite Falls. Info: uppersiouxcommunity-nsn.gov or 320-564-3853.

Sat, Aug 6

• Programs at Minneopa State Park, 5 mi W of Mankato off Hwy 68/169. Archery 1-2:30 pm, Geocaching 4-5 pm, Waterfalls of the Minnesota River Valley 7-8 pm. Info: 507-384-8890 or scott.kudelka@state.mn.us.

• Chamber Golf Tournament, Golf Course, 651 S O’Connell Ave, Springfield. Info: springfieldmnchamber.org/chamber-golf-tournament/.

Mon, Aug 8

• Senior Driver Refresher Course, CAST Sr Center, 600 N German St, New Ulm, 1-5 pm. Info & registration: 507-354-3212, castnu@

newulmtel.net or communityandseniorstogether.org.

Thurs, Aug 11, 18, 25 & Sept 1

• Alive After 5, City Center, 1 Civic Center Plaza, Mankato, 5-7:30 pm. Info: citycentermankato. com/city-center/things-to-do/ alive-after-5/.

Thurs-Sun, Aug 11-14

• MN Senior Games, Minnesota State University & various other locations, Mankato. Info: mnseniorgames.com.

• Eggstravaganza, Gaylord. Info: 303-944-4640, eggstravaganzaparade@gmail.com. Or exploregaylord.org/category/ upcoming-events/.

Fri, Aug 12

• Programs at Minneopa State Park, 5 mi W of Mankato off Hwy 68/169. Volunteering at Minneopa 10-11:30 am, Wildflower Hike 1-2 pm. Info: 507-384-8890 or scott.kudelka@state.mn.us.

• Dr. Bob’s Scholarship Scramble Golf Tournament, Crow River Golf Club, 915 Colorado St NW, Hutchinson, 2 pm. Info & registration: hegrenes.org or hegrenesfamilyfoundation@ gmail.com.

Fri & Sat, Aug 12-13

• Blue Collar Festival, Teepee Tonka Park, 321 Central Ave N, Faribault. Info: bluecollarfestival.com

Sat, Aug 13

• Babysitter Training—ages 10 & up, Washington Learning Center, New Ulm, 9:30 am-1 pm. Info: 507-233-8307, cfleck@ newulm.k12.mn.us or newulm. ce.eleyo.com/.

• 5k Beer Run x Schell’s Brewery, New Ulm, 10 am. Info: cvanasten@schellsbrewery.com or unation.com/event/9365874.

• Minnesota River Paddle, Minneopa State Park, 5 mi W of Mankato off Hwy 68/169, 9 am-2 pm. Info: 507-384-8890 or scott. kudelka@state.mn.us.

• Minnesota Garlic Festival, Fairgrounds, 840 Century Ave SW, Hutchinson, 10 am-5 pm. Info: mngarlicfest.com or jerry@ sfa-mn.org.

Mon, Aug 15

• Youth Focused First Aid Training, Washington Learning Center, New Ulm, 1-2:30 pm. Info: 507-233-8307, cfleck@newulm. k12.mn.us or newulm.ce.eleyo. com/.

Area County Fairs

Wed.-Sun., Jul. 13-17

• Waseca County Fair, Waseca. Info: 507-461-0314 or wasecacountyfreefair.com

• Dodge County Fair, Kasson. Info: 507-634-7736 or dodgecountyfreefair.com

Thurs.-Sun., Jul. 14-17

• Redwood County Fair, Redwood Falls. Info: 507-627-2801 or redwoodcountyfair.com

• Watonwan County Fair, St James. Info: 507-327-0980 or watonwancountyfair.com

Wed.-Sun., Jul. 20-24

Area Farmers' Markets

Amboy Farmers Market

• Amboy City Park, Main & North State St. Thurs 4:30-6:30 pm, JuneSept. Info: 507-317-7436, maryleeteubner@gmail.com or Facebook.

Arlington Farmers Market

• Community Center Parking Lot. Mon. 4-6 pm, June 20-fall. Info: 507-327-6601, Facebook or cityhall@arlingtonmn.com. cityhall@ arlingtonmn.com

Bongards Farmers Market

• St. John’s United Church of Christ, 12984 Co Rd 51, Norwood Young America. Wed. 3-6 pm, June-Sept. Info: 612-710-0508, bongardsmarket@gmail.com or bongardsmarket.com.

Buffalo Lake Farmers & Flea Market

• City Park on Hwy 212. Sat, 8 amnoon, Jun.-Oct. Info: Facebook or renvillecountymn.com.

Faribault Farmers Market

• Central Park, 430 2nd Ave NW, Sat, 7 am-noon, Jun-Oct 8. Info: visitfaribault.com/calendar/.

Gaylord Farmers Market

• 5th & Main Ave. Wed. 4-6 pm, JunOct. Info: 507-232-3497 or FarmersMarketGaylord@gmail.com.

Glencoe Farmers Market

• 11th St and Greeley Ave. Thurs. 3-6 pm, mid Jun.-Oct. Info: 320-8643650, sally@glencoechamber.com or glencoechamber.com.

Hutchinson Farmers Market

• 25 Adams St SE. Wed. 2:30-5:30 pm and Sat. 8 am-noon, June-Oct 29. Info: 320-234-5652 or jpage@ ci.hutchinson.mn.us

Lake Crystal Farmers Market

• Collis C-Store parking lot. Fri 2-5:30 pm, Jul-Oct. Info: 507-630-1215.

Litchfield Community Market

• North end of park on 4th Street. Thurs. 1-5:30 pm, May-Oct. Info: Facebook.

Madelia Farmers Market

• Church of Christ parking lot. Wed. 3:30-6 pm, June-Oct. Info: facebook.com/madeliafarmersmarket.

Madison Lake Farmers Market

• Lindburgh Park, 300 7th St. Sat. 9 am, June-Oct. Info: Facebook or mlfm2014@yahoo.com.

Mankato Farmers Market

• Best Buy Parking Lot, 1805 Adams St. Sat. 8 am-noon; Tues & Thurs. 3:30-6 pm, June-Oct. Info: 507382-9337, manager@mankatofarmersmarket.com or mankatofarmersmarket.com.

New Prague Farmers Market

• Carbone’s parking lot. Sat. 9 am-noon, June-end of Oct. Info: Facebook, ajbisek@bevcomm.net or 952-201-5759.

New Ulm Farmers Market

• Cash Wise Foods, Hwy 14 W. Thurs. 2:30-5:30 pm, June 23-Oct; German Park, Sat. 9 am-12 pm, June 25-fall. Info: Facebook,knuj.net/ farmers-market/ or 507-359-2921.

North Mankato Farmers Market

• 1920 Lee Blvd., Upper No. Mankato. Mon., 3-6 pm. June 6-Oct. 17. Info: northmankato.com/farmers-market.

Owatonna Farmers Market

• Central Park. Sat., 7 am-3 pm, June-Oct. Info: Facebook

St. James Farmers Market

• Plaze De St. James; Wed & Thurs. 3-6 pm. June-Oct. 8. Info: 507-3753333 or stjmnchamber@gmail. com..

St. Peter Farmers Market

• Corner of Mulberry St & Minnesota Ave, Tue. 3-6 pm & Sat 8:30 amnoon, June 4-Oct. Info: 507-3043946, Facebook or stpfarmersmarket@gmail.com.

• Rice County Fair, Faribault. Info: ricecountyfair.net

Wed.-Sat., Jul. 27-30

• Faribault County Fair, Blue Earth. Info: 507-526-5802 or faribaultcountyfair.com

Wed.-Sun., Jul. 27-31

• Scott County Fair, Jordan. Info: 952-492-2436 or scottcountyfair. com

Thurs.-Sun., Jul. 28-31

• Blue Earth County Fair, Garden City. Info: 507-933-0843, info@ blueearthcountyfair.org or blueearthcountyfair.org

Wed.-Sun., Aug. 3-7

• Sibley County Fair, Arlington. Info: 507-964-5698, secretary@ sibleycountyfair.com or sibleycountyfair.com

• Meeker County Fair, Litchfield. Info: 320-583-8291 or meekerfair.com

Wed.-Fri., Aug. 10-12

• Renville County Fair, Bird Island. Info: (320) 365-3242, renvillecountyfair@gmail.com or renvillecountyfair.org

Wed.-Sat., Aug 10-13

• Cottonwood County Fair, Info: 507-831-0023 or cottonwoodcountyfair.org

Wed.-Sun., Aug. 10-14

• Brown County Free Fair, New Ulm. Info: 507-354-2223 or browncountyfreefair.com

• Carver County Fair, Waconia. Info: 952-201-9585 or carvercountyfair.com

• Nicollet County Fair, St Peter. Info: 507-934-2684 or nicolletcountyfair.com

Mon.-Sun., Aug. 15-21

• Martin County Fair, Fairmont. Info: 507-235-9576 or mnotherbigfair.com

Tues.-Sun., Aug. 16-21

• Steele County Free Fair, Owatonna. Info: 507-451-5305 or scff.org

Thurs.-Sun., Aug. 18-21

• McLeod County Fair, Hutchinson. Info: 320-587-2499 or mcleodcountyfair.com

• Le Sueur County Fair, Le Center. Info: 507-357-6500 or lesueurcountyfair.org

Victims and survivors who come to CADA often work with one or more advocates.

But what is an advocate?

An advocate is a professional trained in the intricacies of domestic violence, sexual violence, and other forms of abuse, whose role is to support victims and survivors. An advocate is an objective, non-judgmental person who can listen, provide information, and help identify options for people experiencing relationship abuse or sexual violence.

“I think of an advocate as someone who comes alongside a client, supports them in understanding their options, and assists them in navigating available resources while also honoring their expertise and desires for their own life.” –

Hannah H., CADA’s Advocacy Manager

“I like to describe an advocate as a resource and cheerleader, someone who is in your corner. They are there to find and share information with survivors so that they can make informed decisions, and then they are there every step of the way supporting survivors through those decisions.” – Julia

H., CADA’s Keep Me Safe Program Manager

“There are people out there who care about you and who will support you, and you don’t have to go through this experience by yourself.” –

LaDonna A., CADA Community Advocate

What can an advocate do for someone who has experienced abuse?

• Keep a survivor’s information completely confidential

• Be a non-judgmental support person

• Be a listening ear

• Help a survivor process what they’ve experienced

• Help a survivor figure out what to do next

• Help create safety plans that are unique to each individual

• Give survivors information about their legal rights

• Assist survivors in writing and filing legal protective orders

• Help survivors understand the criminal justice process

• Attend court on behalf of or with a survivor

• Assist a survivor with basic needs such as public assistance, food, or personal care items

• Help survivors explore their options

• Help someone access resources in the community that could help them

• Help survivors contact relevant people or contact someone on your behalf (with written consent)

• Facilitate support groups for survivors of relationship abuse or sexual violence

•

Why should someone work with an advocate?

• An advocate will never tell someone what to do. Advocates work to help survivors find their power.

• Dealing with abuse and trauma can be overwhelming, and it can be incredibly helpful to have someone by your side to help you navigate things.

• Hospitals, the legal system, police stations, and county systems can be confusing, and an advocate can help someone walk through these systems.

• Advocates support survivors’ decisions and goals.

At CADA, our philosophy of advocacy is rooted in our core values: antioppression, community, being survivor-centered, stewardship, and dignity. CADA does not believe in a one-size-fits-all style of advocacy. We know that everyone comes to us with a unique set of circumstances and that each person needs something different.

Advocates in different roles at CADA and similar organizations support survivors in different ways.

• A helpline advocate is someone who answers a 24-hour helpline. These individuals work and support individuals living in shelter and anyone who calls our helpline. Survivors can call the helpline any time, day or night. Someone doesn’t need to be in crisis to call the helpline. Advocates can listen and provide emotional support. These advocates can also direct a survivor to someone else who can meet their specific needs or requests.

• A community advocate is someone who works in cities served. Community advocates can provide emotional support, help with legal matters, help with safety planning, or help survivors find resources in the community that can help them.

• A shelter advocate is someone who works in our shelter program and helps adults and children staying in shelter. Shelter advocates work with residents on their individual goal plans, safety plans, and make sure they have their basic needs met. Often, shelter advocates work with survivors on finding housing, employment, community resources, and safety planning.

• A child and family advocate is someone who works with children and parents to ensure their needs are met while staying in shelter. This advocate helps get children enrolled in school, helps families find meaningful resources, facilitates children’s groups, and more.

• A housing advocate helps survivors in shelter, and throughout the region served, find safe and affordable housing. This advocate can help people identify what kind of housing programs they may qualify for and direct them toward places to start their housing search.

No one should ever have to experience violence or abuse but, if that does happen, you should be able to have an ally by your side to help you, support you, believe you, and listen to you.

KRISTEN WALTERS Development & Communications Manager CADA, Mankato

Thank you from all of us for your continued support!

Thank you from all of us for your continued support!

BEST AUT OB ODY SHOP

BEST AUT OB ODY SHOP

Thanks again! We arehumbled and very emoji-tional.

Thanks again! ar umbled and ve

JulyMust

1. Ice Box Margaritas

Pre-mixed and ready to serve!

Just blend with ice or drink on the rocks. Shop MGM Wine & Spirits today!

MGM Wine & Spirits Mankato 201 Victory Dr. 507.625.2420

North Mankato 1755 Commerce Dr. 507.387.2634 St. Peter 100 N. Minnesota Ave. 507.934.8964 mgmwineandspirits.com

2. Evoke Face

Evoke Face is the industry’s first hands-free applicator designed specifically to address cheeks and jowls. The patented technology harnesses the power of RF energy to remodel facial tissue and improve its appearance. The Skin Clinic Medspa 235 Belgrade Ave. North Mankato, MN 507.550.2232 mankatomed.com

3. Parasol Octavia Cellular Shades

Take your window coverings to the next level with Parasol Cellular Shades. Offering an additional inner cell that adds superior energy savings and enriched, true color even in harsh sunlight. Call Blinds & More today!

Blinds & More Window Coverings 507.380.5019 blindsandmore.org

4. Perfect Fit Wedding Dress

Pins and Needles Alterations has years of experience with bridal and formal wear.If you need the size of your dress changed, shortened, cups added, straps shortened or added, we can handle just about anything! We can also help with a simple veil or a custom garter. For all your wedding and formal wear needs, please call us to make an appointment.

Pins and Needles Alterations

728 N. Riverfront Dr. Mankato, MN | 507.625.5163 katobears.com

5. Custom Fire Pits & Rings

Made of heavy 10-gauge and 12-gauge steel with custom designs available. Made in Mankato!

C&S Supply

1951 N. Riverfront Drive, Mankato, MN 507.387.1171 or 800.879.1938 candssupply.com

6. Save On Fuel. Get Great Perks

Hy-Vee Fuel Saver + Perks® members earn discounts at the pump when they purchase designated products at Hy-Vee stores. It's an easy way to save on gas with the groceries you regularly buy. Only Hy-Vee Fuel Saver + Perks® members get access to exclusive deals and exciting rewards.

Hy-Vee Hilltop 2010 Adams St. Mankato, MN | 507.625.9070

Hy-Vee Riverfront 410 S. Riverfront Dr. Mankato, MN | 507.625.1107

7. Detox Today

A detox foot soak makes joint movement easier in the knees and elbows. It’s an alternative medicine option for people who suffer chronic lymphatic and bone pain. Detoxification also promotes weight loss, as it rids your body of crippling chemicals and raises your metabolism to higher levels. Body Concepts LLC 1615 N. Riverfront Dr. Mankato, MN 56001 507.381.5467

bodyconceptsmankato.com

8. 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 | 507.625.6599 skinessentialsmankato.com

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

You can be confident in Renewal by Andersen® custom replacement windows, which are backed by one of the strongest transferable warranties in the industry. Soon you’ll be saying, “I love our new windows.” Schmidt Siding & Window expert crews install them all year round. Renewal by Andersen® windows are custom-made to fit within the exact space of an existing window. They are an easy, hassle-free way to enhance your home’s comfort and appearance without the major disruptions that often come with remodeling projects. Schmidt Siding & Window 901 N 5th St., Mankato, MN 507.625.6412 schmidtmankato.com

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Everyone experiences some anxiety at some point. Negative emotions often serve an important purpose. They are the brain’s way of getting ready to deal with stressful situations or escaping danger. For example, anxiety before exams could make you study more and lead you to perform better on a test.

For some people, anxiety can be severe and out of proportion to the actual danger or situation. This can cause more harm than good. About 40 million U.S. adults have an anxiety disorder. They experience intense, persistent worry and fear about everyday situations. These feelings can interfere with daily activities, are difficult to control, and can last a long time. These people may avoid places or situations to prevent these feelings. In these instances, it’s important to talk to your health care team about treatment.

People with anxiety disorders often feel that their concerns are not taken seriously or that “it’s all in their heads.” This minimizes their pain and discomfort, and leaves psychiatric and associated medical conditions unaddressed.

It should be noted that the statement, “It’s all in your head,” is not entirely wrong. Psychiatric distress often manifests physically. Anxiety begins in the brain, but it manifests as various symptoms.

Mental symptoms of anxiety

Many symptoms of anxiety cannot be seen by others and offer no outward signs of distress. Since people can’t read the minds of others, concerning thought processes and worries need to be shared to be understood.

Some common mental symptoms of anxiety include:

• Feeling nervous, restless or tense

• Having a sense of impending danger, panic, or doom

• Trouble concentrating or thinking about anything other than the present worry

• Having difficulty controlling worry

• Having the urge to avoid things that trigger anxiety

Physical symptoms of anxiety

The brain is a powerful organ and the central command center for the rest of the body. When anxiety hijacks this central command system, the anxiety has free reign to cause havoc in the different organ systems. This can create actual physical symptoms, even though there is nothing wrong with the organ itself.

Anxiety can feel like you are having a heart attack, asthma, acid reflux, insomnia, or a stroke. Some common physical symptoms of anxiety include:

• Having an increased heart rate

• Breathing rapidly (hyperventilation)

• Sweating

• Trembling

• Feeling weak or tired

• Having trouble sleeping

• Experiencing gastrointestinal problems

• Avoidance behaviors

The good news is that various approaches can be used to manage anxiety disorders.

Medications can help with short- and long-term symptom control. Cognitive behavioral therapy, which teaches your brain to change thought patterns, can help. Also, many non-medication ways of managing anxiety can be used, like reducing stress, exercising, practicing breathing exercises, and yoga techniques.

So, if you hear “it’s an anxiety disorder,” don’t despair or think no one is taking you seriously. Your health care team is available to help you alleviate symptoms and gain back control over anxiety.

PATRICK BIGAOUETTE, M.D. Psychiatry and Psychology Mayo Clinic Health System Mankato, Minnesota

Hip replacement was not in Kris Ulrich’s retirement plans. She had projects to do and polka dances to attend. The pain in her hip led her Dr. Jesse Botker at the Orthopaedic & Fracture Clinic in Mankato and River’s Edge Hospital in St. Peter for a total hip replacement. Now that she’s recovered, she is dancing again.

“I didn’t think about my hip the whole day. I just went around like I was 20 years old.”

See Kris’ full story at www.rehc.org/news

Learn more at OrthoEdgeMN.com

JOINT REPLACEMENT SURGERY IMPORTANT CHOICE, EASY DECISION

River’s Edge Hospital has been recognized as a DNV GL Healthcare certified Orthopaedic Center of Excellence for:

• Hip & Knee Replacement

• Shoulder Surgery

• Spine Surgery

Plus, River’s Edge Hospital is top rated for patient experience!

“This hip isn’t stopping me from doing a darn thing.”

- Kris Ulrich Pemberton

DR. JESSE BOTKER