River Valley Woman October 2023

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BY EILEEN MADSEN Editor

saying “Yes” to feeling and being our best— mind, body, and spirit.

Sometimes saying yes to what’s good for us means saying no to what isn’t.

I had plenty of time to ponder this recently while in the bathroom from 3 to 5 a.m. after an evening spent with my best friend. We said yes—to a beer at the local brewery, yes to a vodka martini at the local distillery (had to show her highlights of town, right?), and then, yes, to rosè wine. We soaked it up with a charcuterie board of chi-chi processed meats, cheeses, and a heavenly combination of carbs and root vegetables called caramelized onion bread. Somewhere in those pre-dawn hours I became a walking Pepto Bismol ad, prompting cotton-mouthed declarations to my future self on moderation and healthier choices.

Having the grit and determination to follow through on those promises to live our best lives, is where cover feature and Beyond Grit author, Cindra Kamphoff comes in. Her passion for running in high school got her on track for a future career as a writer, professor, and founder of Center for Sport and Performance Psychology. But it wasn’t just her success at the sport that led to her career accomplishments, but rather her stumbles and self-doubt as well. It was only when she learned to conjure up the grit to get out of her own way that she realized that yes, she has what it takes. And beyond.

While this issue focuses on being our best, we also need to embrace the fact that we are all fallible (beer and vodka with a salami chaser?…just say no), and perhaps some self-reflection and forgiveness is in order.

But for many, life’s challenges, and mental health issues, can be too overwhelming to be solved with a pep talk. That’s why Jeanne Reed and Jessica Fischer Hoffman, co-chairs of Brown County Yellow Ribbon Suicide Prevention Program, want people to know that it’s okay to not be okay, and that there is help available for those who struggle, and for those who care about someone who does. Within this feature Jeff and Sue Brandes tell about the loss of their son, Carter, to suicide two years ago. A sincere thank you to them for sharing their journey of dealing, and healing.

Yes! Yes! Yes! A cheer for each of our Applause spotlights this month which includes cancer survivor, and B the Light founder Amber Melby, Dig’N Pink fundraiser Missy Strachan, and Empowered by Nature award winner Samantha Wendt. Positive influencers.

Good things come in threes it seems, as we welcome a trio of new guest columnists: Fit & Grit Training’s Ashley Kuemper explains how we can say no to traditional exercise, and yes to seeing how all the moves, steps and lifts we do going about our daily tasks count ! Yes–my 20 step commute from my office to our house is a workout! Jane Dunn, owner of Healing Hands Wellness Group takes a holistic approach to our well-being through science, art, food, and mindfulness. No Spandex required. Amy Rykhus of AR Fitness tells you how to get going on a fitness program starting from where you are right now, and how to avoid what she calls “gymtimidation.” Good news, because if some trainer told me to drop and give her 20, I could only do the first part.

There is no one-size-fits-all solution to becoming one’s best self. Your journey starts with saying yes. And no.

By KELLY DEVRIENDT PHOTOS BY CARL MAHONEY

“Most of the shadows of this life are caused by standing in one’s own sunshine.”— Ralph Waldo Emerson

We hear things like this a lot. Such as, “If only they could get out of their own way,” or “Stop being your own worst enemy!”

So what if we could? What if people did step out of their shadows and into their light? What would be the potential if this “getting out of our own way business” was addressed?

That is precisely what Cindra Kamphoff has dedicated her life to. Her entire career, as well as her personal journey, revolves around helping others, as well as herself, to open up to potential.

At a fairly early age, Cindra was displaying the characteristics that would eventually help her excel in her career path.

“My parents would say that I was a sensitive and kind-hearted kid,” Kamphoff said, “I think, by high school, my classmates would add that I was also determined and goal-oriented.”

This combination ultimately positioned Cindra to be in a helping and coaching role, and for that professional relationship to focus on high performance and building the framework to execute goals.

With a Ph.D. in performance psychology, Kamphoff is presently a professor at Minnesota State University-Mankato. She came to Mankato 16 years ago when she accepted a position to coordinate the university’s Master of Sports, Exercise, and Performance Psychology program. She later founded and continues to direct the Center for Sport and Performance Psychology on campus.

According to the center’s website, it works with professionals to help them gain the confidence and motivation they need to overcome barriers, refine their focus, and prepare for challenges at any level.

This description sums up what Cindra does in a multitude of ways to help others.

In addition to her responsibilities at the university, Kamphoff is also a keynote speaker, author, and the president and founder of Mentally Strong Consulting. All of these roles aim to help people get out of their own way and to grow in their potential.

While it might be tempting to think “Good for her, but I could never accomplish anything like that,” there were, in fact, challenges, and Cindra herself had those very same thoughts cross her mind.

In high-school, Cindra found a passion for running. Not only did she love it, she had some real skill. Her strongest was the mile, and she has several record times that still stand today.

Ready to take on college track, and to compete with, and perhaps become an All-American, Kamphoff was accepted to the University of Northern Iowa on a track and field scholarship.

However, college brought some unexpected challenges. It brought inconsistency in her performances, as well as self-doubt. She began comparing herself to others and believing she somehow didn’t measure up.

“I remember running against a strong competitor and having the thought that I was not good enough, that I wasn’t as good as she was,” Cindra recalled, “I kept getting in my own way, and because of that, I didn’t reach my potential; it is an experience that still fuels me.”

She may not have reached her potential as a competitive track and field runner, however, it did help her develop grit, and she used the experience to grow her potential in her career in performance psychology.

Kamphoff uses the word GRIT often. In fact, it is the title of her first book, Beyond Grit, a book in which former Minnesota Vikings football player, Adam Thielen, wrote the forward.

“Grit is what is needed to sustain focus and success over time,” Kamphoff said.

Cindra points out the concept of negativity bias, which suggests that negative experiences get stored more easily in our brains. It is a truly human experience to have self-doubt and to readily be able to access memories that seemingly, yet inaccurately support these thoughts. This is why being mentally strong, through developing grit, according to Cindra, is so critical for individuals to reach their own personal potential.

Kamphoff’s work in mental performance coaching aims to assist clients to go from good to great, and from great to amazing.

“The work I do with others is directed at getting their minds to maintain focus,” Kamphoff stated, “To develop the grit needed to stay in the present, and quiet the negativity bias.”

Kendell Williams, a two-time Olympian in track and field, has done this work and credits her time with Kamphoff as significantly increasing her confidence, as well as her performance outcomes.

“I can recognize now when I am letting negative thoughts take over, and I have the tools to reassess and reframe,” Williams said, “Cindra gave me ways to turn negative thoughts into productive ones, and unique methods of goal setting to help maintain focus.”

Kamphoff is quick to recognize that this is not an easy process. She said, “The mind is very challenging. Coaching can provide tools, education, and support; however, the work is very much up to the individual, and it is an ongoing process.”

Moreover, sometimes there are events in life that shake up this process, and either propel us forward, or backward. In 2013, one such event catapulted Cindra to explore her own purpose and potential.

Cindra admits that, at times, realizing that she did not live up to her potential in her track and field career has been disappointing. However, it was important for her to recognize her love of running, and include that in her life in a positive way.

Kamphoff runs every morning and has participated in several marathons. In 2013, she ran one of her best at the Boston Marathon. She finished her race on a high. This high was quickly shattered when a bomb went off only a few blocks away, and that experience changed the trajectory of her life.

“I had run one of my best marathons, and then in an instant, it didn’t matter,” Cindra said.

Kamphoff found herself back in her hotel contemplating some big questions about her purpose—“What difference do I make? Why do I do what I do?”

Ultimately, what she concluded was that she was playing small. “I was comfortable, and not challenging myself to grow my potential and to share it with others,” Kamphoff reflected.

It was after this experience that she dove deeper into gaining clarity on the why behind the work she was doing and this pushed her to share her passion in a greater capacity.

“I had always wanted to work with the Minnesota Vikings,” Cindra said, “I felt that since I didn’t play football, it was scary and not realistic.”

Kamphoff decided to get out of her own way and has now worked with Minnesota Vikings players. 

Best advice you ever received?

Pursue what you are passionate about and what lights your soul on fire. I try to do that each day.

Best childhood memory?

My family traveled to Disney World from Iowa in our conversion van. It was a blast and the back seat was laid down. It was the first time I saw the ocean and Disney World was amazing.

What are your hobbies?

I love running and run each morning. It helps me clear my mind and I start the day inspired. I also love boating with my husband and family. My two boys—Carter and Blake—love tubing and skiing. They look like they are still five years old doing it, even though they are ages 14 and 16 now. It is the best to see your kids happy.

Who has influenced you?

My dad and mom. They always built me up and focused on what I could do. I remember conversations at the dinner table with my dad after a tough race; he was never shaming and was always supportive.

What is one thing on your bucket list?

I would love to go to Paris!

What are you most proud of?

My two boys. I am so proud to witness the young men they are becoming.

Favorite binge food?

Angie’s Boom Chicka Pop.

Best thing about living in southern Minnesota? The summers are amazing. I love all of the lakes and outdoor activities.

One thing that would surprise people about you?

I experience self-doubt just like everyone else.

 Additionally, it was after this event that she committed to writing her book, she also expanded her speaking engagements, started a podcast, and grew her consulting business to include coaching outside of sports, and now offers services to leaders, entrepreneurs, and business executives.

Akram Osman is the Principal at Mankato East High School and is one of her local clients.

“Cindra helps me to reframe, adjust my thoughts, and have a positive and light outlook in a very demanding role in school leadership,” Osman said.

Kamphoff continues to dream big and to live on purpose. “I spend a lot of time thinking about what truly gives me energy and then I do more of that,” she said. “I like to be challenged to keep growing.”

What is presently giving Kamphoff energy is multiple keynote school speaker engagements to athletes, coaches, and leadership. She also intends to grow Mentally Strong Consulting, as well as finishing her third book which is focused on confidence.

“I think it would be amazing if everyone had a coach,” Cindra exclaimed, “People would be more confident, and confident people help make the world a better place.”

Kamphoff emphasizes that mastering your own mind and getting out of your own way takes daily mental conditioning. This is why she also has a coach who helps her stay focused on her goals and purpose.

“I do feel like what I am doing is my life’s calling,” Cindra said, “And I want to help others find theirs.” RVW

BENEFITS OF FLOATING

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BENEFITS OF FLOATING – A float therapy session is bliss. And when you start a regular float practice, you’re in for a total life quality shift.

The benefits of a single float start to wane after a day, so establishing a regular practice builds up cumulative benefits, and you experience health, well-being and life-changing effects, like never before.

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IMMUNITY BOOST – There’s a growing body of research aligning the relaxation of float therapy and immunity boost, as it reduces the effect of inflammatory stress. Healing can be increased for a number of ailments with regular floating.

MAGNESIUM HIT – Many of us do not get enough magnesium from our diets and run at a deficiency, impacting immunity, enzyme regulation, cardiovascular and neurological systems, sleep and muscles, to name a few. Soaking it up through your skin in a magnesium-rich float pod is one of the quickest ways to get a regular magnesium infusion.

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KEEP ACHES AND PAINS AT BAY – Weightlessness and magnesium can help ease musculoskeletal problems that niggle, exacerbated by our daily, repetitive movements, stress or exercise. Regular floating will help relieve pressure points and stop them reaching their peak, promote vasodilation to improve oxygenation to the brain, organs and limbs, and accelerate exercise recovery by reducing lactic acid.

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MEDITATION AND SELF-CARE – Finding time for meditation or relaxation is not always easy. Our best laid plans have the habit of falling to the bottom of our priority list. Booking regular floats means you always have time set aside for mindfulness, in the perfect meditation environment. No distractions.

HAPPY HORMONES – That feeling after a good laugh, yoga class or exercise session, is thanks to endorphins and dopamine, which are also released when you float – that ‘post-float-glow’. Float therapy turns on happy hormones, and turns off the hormone that triggers cortisol release in adrenal glands.

BETTER SLEEP – Sleep quality is one of the first improvements many clients notice after a float session. Sleep is vital to ‘rest and digest’ with physiological and psychological implications for our quality of life. Regular floating ensures this positive effect is continual.

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MENTAL HEALTH – Much research has identified float therapy as the key to managing life stress, and anxietyrelated disorders including PTSD and depression. Float therapy is an important part of a holistic, ongoing approach to support good mental health.

CREATIVITY AND BRAIN FUNCTION – Supercharge your brain and impress yourself and others with new levels of creativity. Research shows that post-float creativity is elevated, thanks to theta state brain waves and better communication between the two brain hemispheres during a float. So, over time, you enhance your ability to create, learn, remember, and absorb new material. 10

DIGITAL DETOX – Our screen time is rapidly increasing, impacting our brains and bodies, so planning digital detox time is essential. One effective solution is regular float therapy, as a counter environment for our brains to switch off and reboot. 11

HOW OFTEN SHOULD I FLOAT? – Studies have shown every hour spent floating will help reduce anxiety, depression, blood pressure, heart rate, and cortisol levels, with flow-on effects combating fatigue and mood enhancing with stimulation of happy hormones.

For best results, we recommend a regular weekly, or even twice-a-week session – many clients find floating regularly in this way provides the perfect balance in their lives.

By BROOKE WOHLRABE

Members of the Brown County Yellow Ribbon Suicide Prevention Program are on a mission to spread the message that it’s okay to not be okay. Co-chairs Jeanne Reed and Jessica Fischer Hoffman want to encourage people to reach out and ask for help when they need it.

Yellow Ribbon is an international organization that was started by a Colorado couple in 1995 after they lost their son to suicide.

While Jeanne and Jessica are unsure when Brown County’s chapter first launched, they played a role in restarting it in the spring of 2022.

“It was kind of in a hiatus for about five years. A number of us came together and decided that we felt it was an important topic that needed to be brought up so we could provide support,” Jeanne said.

The reasons why both Jeanne and Jessica got involved with Yellow Ribbon are deeply personal.

Jessica lost a brother to suicide 10 years ago. It’s important to her to get the message out there that it’s okay to not be okay, because that’s something her brother struggled with.

“And to shine the light on the stigma of mental health and that it’s okay to ask for help,” Jessica said. She added that it’s helpful for people to know that they’re not alone.

Mental health has always been a

passion for Jeanne, and she’s had many friends and family who have struggled with it.

“I’ve lost some friends and I just felt— like Jessica—the need to reduce the stigma and let people know that it’s okay to ask for help,” Jeanne said. The board currently has six members, with one opening, and a few volunteers who help at events.

Speaking of the board members, Jessica said, “Everybody has a piece they play. It’s a group effort.”

In addition to Jessica and Jeanne, the board members are Dan Sowers, Kelsey Bussler, Danielle Fischer Marti, and Geri Groebner.

“We’d love to see it grow so that we have more volunteers to help with events in the community,” Reed said. Some of the annual events include the recent Shine the Light event, held in mid-September at German Park in New Ulm.

“We go on a walk, have a speaker, and spread awareness,” Reed said. The past two years, messages have also been painted on the graffiti wall during the Shine the Light event.

“We got some good feedback that it was really healing for people,” Jessica said.

The Brown County Yellow Ribbon Suicide Prevention Program also has a presence in local parades and at the Brown County Fair. Over this

Jessica Fischer

Jeanne Reed

past summer the group was frequently at brat stands at both Cash Wise and Schell’s Brewing Company.

“It’s been a way to connect to the community. It’s been amazing, the number of people who are so supportive,” Jessica said.

Another big thing that was started after the program reformed is the Survivors of Suicide (S.O.S) Loss Support Group.

The group meets on the first Wednesday of the month at the John Lind House in New Ulm. Anyone who has lost someone by suicide, whether it was a friend, coworker, or family member is welcome to attend the meeting.

“It doesn’t matter if it was recent or 20 years ago. That grief is still very real,” Jessica said.

Brown County Yellow Ribbon Suicide Prevention Program is currently planning a new spring event to compliment the fall Shine the Light event.

Both Jeanne and Jessica are also excited about the creation of a junior board. The first meeting was held in early September.

“That’s originally how Yellow Ribbon got started, with youth,” Jeanne explained.

The group has reached out to all the schools in Brown County to let them know of the board— which is for students in grades seven through 12.

Group members have also given a presentation at Madelia High School, after the school reached out to request it. They’re open to giving presentations at other schools, organizations or events in the future.

“Wherever the situation may be, everyone needs to have resources. Fortunately we have some really cool people on our board. Danielle Fischer Marti is a psychologist herself, so we can always turn to her, and she can find resources when it comes to professional help,” Jeanne said.

In addition to these programs and events, Jeanne said that the fairly new 988 suicide hotline is something they’re trying to spread awareness about.

“If we know that someone unfortunately died by suicide, we’ll bring items to the funeral home—bracelets, yellow ribbons, resources—and allow them to decide if they want to have it,” Jeanne said.

Spreading awareness is the main goal of the group. Jeanne shared that the cards they hand out were created in 1995 by someone who lost their friend to suicide, and sent them out everywhere, letting people know it was okay to ask for help. The cards talk about what someone should do when they’re asked for help.

“You stay and you listen. You just literally have to be there, and then get help,” Jeanne said.

Brown County Yellow Ribbon Suicide Prevention Program is big on getting that message out to the community, any way it can. In addition to the cards, they have bracelets, stickers, decals, and pamphlets to hand out, and that are also available in a number of retail stores and other locations.

Jessica shared that Fuel Graphics Co. in New Ulm, where board member Dan Sowers works, donates the material. Owner Randy Horejsi has been very active in and supportive of their mission.

“Anybody can submit questions to us if they want information, resources, or actual items from us. We try to bring it out to the community so it’s visual. They can request all of that through our website,” Jeanne said.

The website, which is kept up to date with resources and information on events, can be found at browncoyellowribbon.com. The group also has a Facebook page and a newsletter for people who want to stay updated. RVW

At this year’s Shine the Light event, held in New Ulm on Sept. 16, the Brown County Yellow Ribbon Suicide Prevention Program allowed people to draw messages on a graffiti wall. The art work on the wall was done by Maggie Schwab.

If you are experiencing a crisis, call or text:

CALL: 988

TEXT “HELP” TO: 741741

EN ESPAÑOL – NACIONAL DE PREVENCIÓN DEL SUICIDIO: 1-888-628-9454

FOR DEAF & HARD OF HEARING: 800-799-4889

If you’re thinking about suicide, are worried about a friend or loved one, or would like emotional support, the Suicide Prevention Lifeline is available 24/7 across the United States. The Lifeline is available for everyone, is free, and is confidential.

If someone hands you a Yellow Ribbon card or asks for help:

Stay with the person unless there is risk of harm to yourself. Studies show that most people will not harm themselves if they are with someone. You don’t need to say much and there are no magic words. If you are concerned, your voice and manner will show it. Show patience and caring. Avoid arguments and advice giving. Be supportive.

What might seem trivial to you can be overwhelming and consuming to the person in pain. If the person is saying, “I can’t go on”…

Ask: “Are you having thoughts of suicide?” You are not putting ideas into their head, you are showing that you take it seriously, and that it is OK to share their pain with you.

Ask, “How can I help?” then listen for them to answer. Ask, “Is there someone you’d like to talk with?” then Listen for an answer. Don’t be afraid of the silence. It might take a bit for them to be able to form an answer for you. Reassure them that you will be here for them, or will go with them, if they want.

The person receiving the card or cry for help, does not have to be a counselor. We just ask that you ‘be a link,’ be a lifeline…call for help. Call their parents, a counselor, minister, or someone they ask for.

YOUTH – call your parents, their parents, another trusted adult – 911!

ADULTS – call their parents, other help or 911.

Studies show that the crisis peaks just prior to a suicide attempt and is often a temporary crisis. The danger level decreases as much as 90% with contact with, and by talking to, people. Suicide is often an impulsive act for teens.

Losing a child to suicide can trigger a range of intense and overwhelming emotions. In the beginning, we were drowning in sadness and didn’t care about anything. There was this immense guilt for not knowing how bad things were or how Carter was drowning himself and could not ask for help sooner. Our son was suffering from depression, so that he didn’t even know what was happening to him. See, he knew he was loved, and we knew he loved us, but what we didn’t understand is that Carter didn’t feel worthy of that love. Depression has a way of playing tricks on your brain, and by the time he was asking for help the spiral was so intense. There was so much fear, sadness, depression, anxiety and trauma about everything and yet we didn’t even know what was really happening to us. We knew our son had died. What were we supposed to do with all that pain? How do we move forward?

Being parents was once a defining part of our identities, and now that role was split in two—parenting our living, grown adult children, and as bereaved parents of a 19-year-old son who is now in heaven, who died from suicide. As parents you get a lot of grace—as siblings, not so much. Our children were not only siblings, they were friends and watching them hurt, while we are hurting ourselves, was difficult. We were floundering, trying to fit back into an old life that none of us could return to. Nothing is the same, and you must find a different way to navigate through life. It is a balancing act with grief, and moving forward bringing Carter with us. You don’t ever get over loss, but you do carry it differently, you can find joy again, and you will always wish it was different.

Adjusting to a world without our son has been one of the hardest parts of the grief journey. We had to learn how to navigate life without him. Carter was loud and full of life. He taught us more in 19 years than anyone ever could. We have new routines and rituals that honor Carter’s memory. We try and focus on gratitude and find joy in the small things.

We have learned to give ourselves permission to feel all the emotions. We also found it helpful to talk to other parents who have experienced similar loss. We attended a grief loss weekend for other parents like us who lost a child to suicide. We were afraid to go, but for the first time we felt normal around people who were complete strangers. We didn’t even know we needed this place but it helped us feel like we would be ok again.

Grief takes a toll on both mental and physical health. We have been consumed by physical symptoms such as loss of appetite, hair loss, blood pressure issues and insomnia, as well as mental health challenges including anxiety and other trauma-related issues. We have had to prioritize self-care. Grief groups, therapy, and exercise such as yoga and walking have helped. Gentle physical movements do so much for your body and moving around gently helps overall mental and physical health. Taking breaks and resting is just as important your mind is slower, and at first you are in such a fog, nothing really makes sense. The things you did easily before may take longer to do. Be gentle with yourself.

Losing a child can raise deep spiritual and existential questions. It’s been hard to make sense of why this happened to our family. Why our child? Why didn’t we understand better? These are questions we used to ask ourselves frequently. We had to dig deep into our faith and trust, and know Carter is in the hands of our Lord. We believe this with all our being.

One of our biggest fears is that the world will forget our son. We have started new traditions to honor him. We will never forget him, but the world keeps moving fast, and we want to bring him with us. We talk about Carter, and we have this village surrounding us that allows us to do so, and not feel awkward about it. We talk about Carter because it means he existed, he loved and his life mattered. Carter did so much in his short time and what we hear the most about him is that he took time for others, and he always made them feel important, no matter what was going on.

We have the best support system—family, friends and even people we don’t know walk with us. We also have those friends Carter had in his life. They reach out, they show up for us in ways that make us smile and keep us going. We hope each one of them knows we wouldn’t be where we are without all of them. We will continue to advocate for Carter for the life he lived with his huge heart. It can’t be about how he died, but how he lived, how he made others feel and how he impacted those around him.

By acknowledging our emotions, staying connected with others, and finding ways to honor Carter’s memory, we’ve learned to live with joy and purpose. We’ve learned it is ok to ask for help and to take things one day or one moment at a time. Don’t be afraid to reach out, you are never alone. Grief is a journey. Some days it feels lighter, other days not so much. So we keep going. It is how we can honor our son and his life. RVW

Carter Brandes

Jeff and Sue Brandes

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Tell us about Empowered by Nature Wellness Center

Empowered by Nature Wellness Center is a virtual wellness center based out of Mankato, MN. At Empowered by Nature Wellness Center LLC we are dedicated to helping you break free from sugar addiction to heal the deep wounds to live life vibrantly with whole body restoration.

What is your background in the health field?

I am certified as a Master Herbalist, Facial Analysis Master, SHAPE ReClaimed Practitioner, ZYTO Specialist, and Patient Leader.

What has your own health journey been like?

From enduring a sugar addiction that almost took my life and caused infertility issues to overcoming the addiction, and having back-to-back babies. And then enduring a life-altering motor vehicle accident, living with chronic post concussion syndrome, and discovering celiac disease and food allergies, I am a passionate advocate for wellness and transformation. I’m dedicated to overcoming sugar addiction, eradicating inflammation, detoxifying the body, and helping others manage their weight. As a busy mom, I defy Western medical diagnoses to show that you are not defined by your health issues. In my free time, I enjoy the outdoors, creativity, family time, and advocacy for those with food allergies and traumatic brain injuries, and also promoting a healthy lifestyle, all while embracing God at the center of all I do.

Tell us about your Alignable Local Business Person of the Year award

The award is a testament to the entire community's resilience and determination to achieve a full recovery (from the fallout from the pandemic) for all businesses in Mankato by the end of 2023. As a recipient of this prestigious recognition, I received a special badge on my Alignable profile, which has historically led to increased connections and new business opportunities for previous winners. I was very grateful for the support to achieve this award. Gratitude is everything, as is the importance of the local business community's mutual support and collaboration.

WENDT

What is Alignable and how does it work?

Alignable is an online platform that serves as the largest referral network for small businesses in the United States and Canada. It was created to facilitate networking and collaboration among small business owners within local communities and across various industries. Here's how Alignable works:

1. Business Profiles: Small business owners can create profiles for their businesses on Alignable. These profiles include information about the business, such as its name, location, industry, and a brief description. It's an opportunity for businesses to introduce themselves to the Alignable community.

2. Connecting: Users can search for and connect with other local businesses or businesses in similar industries. They can send connection requests to establish virtual connections on the platform.

3. Networking: Once connected, business owners can engage in various networking activities. These include participating in discussions, asking questions, and offering advice in forums related to their industry or location. Alignable also provides tools for businesses to share updates, such as events, promotions, or news.

4. Referrals: The primary goal of Alignable is to facilitate referrals and recommendations among small businesses. Business owners can recommend and endorse other businesses within their network. This can lead to increased visibility and potential collaborations.

5. Local Connections: Alignable emphasizes local networking, making it easy for businesses to find and connect with other businesses in their immediate geographic area. This local focus encourages faceto-face interactions and collaborations within the community.

6. Community Building: Alignable hosts various events, contests, and initiatives to foster community building and recognition. For example, they run the Business Person of the Year contest, as mentioned in a previous response, to acknowledge and celebrate outstanding small business owners.

7. Resources: Alignable offers a range of resources and articles on topics relevant to small businesses. These resources can provide valuable insights and guidance on various aspects of running a successful business.

8. Business Directory: Alignable serves as a comprehensive business directory, allowing users to search for specific types of businesses in their area or industry.

9. Reviews and Testimonials: Business owners can collect reviews and testimonials from their connections on Alignable, which can build trust and credibility within their network.

10. Membership Tiers: Alignable offers both free and paid membership tiers. While the free membership provides access to the core features, premium memberships offer additional benefits, such as increased visibility and promotion within the network.

Overall, Alignable aims to create a supportive and collaborative ecosystem for small businesses by facilitating connections, referrals, and knowledge-sharing. It can be a valuable platform for business owners looking to expand their local network, gain exposure, and grow their businesses through meaningful relationships with other entrepreneurs.

Best health tip?

You may have received a diagnosis, but that doesn't define who you are truly meant to be in this life! Learn to help your body to do what it naturally does: heal!

A bit about Amber

I am married to my husband, Jason. We were both born and raised in Iowa, but have lived in New Ulm since 2007. We have three kids—son Reece, a senior in college at Saint John's University; daughter Riley, a junior at Hamline University; and youngest son Rhett, a junior in high school. I have been a nurse for 25 years. My husband and I own and operate a small Assisted Living/Memory Care facility called South View Living Center in Gibbon, Minnesota.

What is B the Light, and how did it come about?

B the Light is a non-profit organization I started in 2016 after my journey through breast cancer. I wanted to find a way to pay forward all the love and light given to my family during my experience, because that light truly pulled me through those dark days.

B the Light is named after my Aunt Brenda Plinke, or Aunt B, as we called her. She battled metastatic breast cancer for 18 years until she died in 2018. The message to "NEVER give up Hope" in our logo is her handwritten words from a sticky note she kept on her fridge. She inspired all who knew her, and her message of hope continues to do so today.

How does B the Light help those with cancer?

Our motto is "Offering connection, hope, and support to breast cancer survivors and their families."

Over the years, we have created different programs for survivors to participate in, which helps them connect with other survivors—an integral missing piece in the journey. Our region has no other in-person support groups specific to breast cancer survivors. The bond they build from their shared experiences helps give them the hope and support every survivor needs.

There is a program for everyone, from a halfday ReLight Retreat featuring lunch, and an activity for survivors to participate in, such as a guided meditation or art therapy, to more informal Hope Huddles, which are a coffee or supper date with other survivors.

We also offer Survival Fitness programs that meet twice a week for four weeks and work on regaining strength lost during treatment, and a Cooking Beyond Cancer program that meets once a week for four weeks to learn how to make healthier meals.

We give financial donations to nominated survivors and give out Holiday Hope Handbags at Christmas time, valued at over $500 in gift cards and other goodies.

Did creating the fundraiser help you on your own cancer journey?

Seeing B the Light grow to what it is today, and participating in the programs we have created with other survivors has been a healing, full-circle time for me. Being with these women and sharing our stories creates a very special bond. I would have never met many of these ladies without a breast cancer diagnosis connecting us. Now, I can't imagine my life without them.

Friendships were forged that will last a lifetime, and ongoing support for each other

as we continue to navigate the ups and downs of survivorship.

What have you learned about yourself since founding B the Light?

Aunt B's words sum it all up. I've learned NEVER to Give Up Hope. A non-profit is no different than launching a new business. There have been many bumps and stressful times getting B the Light to where it is today. I have a sign in my office that I made that says, "Remember why you started. Love, breast cancer survivors." I look at that and my photos of Aunt B on those tough days and keep pushing.

I've also learned when it is time to hand it over and let someone more qualified take it to the next level. I have been a volunteer since day one, but I have realized that a full-time executive director is what we need to continue the growth. We are currently working on hiring someone, and I am very excited to see all that the organization's future holds.

What advice would you give someone with a recent cancer diagnosis?

If you are a breast cancer survivor, please connect with us. So many women say they were hesitant to come to an event and are so grateful they did. Those are the same women who return time after time because they see the impact it has on their journey, and they realize we have a lot of fun despite the reason we are together.!

We are quickly expanding to the Mankato area by bringing our programs there. We also are partnering with the Mankato Clinic Foundation and the Mankato Oncology Clinic to help get survivors connected with us after their diagnosis and to spread the word about our mission and programs. Check out our "Calendar of Events" tab at bthelightinfo.org.

Tell us about the Hope Gala

Our Illuminate Hope Gala is Friday, October 27, at the Royal Oak Event Center in New Ulm. This is a special night as we raise money for local breast cancer survivors and their families. A delicious meal will be served by Gutes Essen, along with a program highlighting the impact B the Light is having in our communities. A silent and live auction will be held, followed by music and dancing. Visit bthelightinfo.org for more info and tickets. ALL money raised stays local to help survivors.

Jessica Osborne of New Ulm and Laura Doyen of Mankato are the co-chairs of the Illuminate Hope gala. We are so grateful to both of them for their commitment to making this an amazing event for all survivors and every guest who attends.

About Missy

I graduated from Loyola High School in Mankato a long time ago. I’m married to my wonderful husband Brad for almost 31 years. I have two daughters, Lauren and Jordyn, and an eight-year-old grandson, Lincoln, who is the love of my life.

I am the finance manager at Truck Center Companies in Mankato and have been there almost 26 years. I also have a little side business, making home décor items that are sold in a local store. I have been on the council for Mankato Job’s Daughters for 20 years and run the dance every year. In addition, I am the secretary for the Mankato Loyola Booster Club. Our daughters attended Loyola, and our grandson is currently attending.

What is Dig 'N Pink fundraiser and why was it started?

When my oldest daughter was a senior in 2010-11, the mother of one of her classmates, a friend of mine, was diagnosed with breast cancer. It seemed like the right thing to do to bring some awareness to the girls in the class and, in talking with my daughter, we thought it would be great to do something during a basketball game. The event started out small, but generated some excitement and the girls had a great time. Fast forward to the next year when we decided to do it during the month of October, which is Breast Cancer Awareness Month. This put us in volleyball season. At one point, we decided to involve the opposing team that we were playing on the night of the event. The four schools that work together on the event are Mankato Loyola, St. Clair, Cleveland, and Lake Crystal Welcome Memorial. This event has taken place every year since 2010.

How do the volleyball teams fit in? What role did they play?

The girls seek monetary donations and items for a silent auction that we have on the night the teams play each other. They sell t-shirts as well. This year Mankato Loyola and Cleveland play on October 3 and St. Clair and LCWM play on October 7.

How do people donate?

Donations can be made to the volleyball teams at the offices at the four schools, or they can be made through Missy Strachan. Email her at MStrachan@truckcentercompanies.com for details. Donations are encouraged to help those in need locally.

What is done with the money?

When we first started, our donations paid for items needed in the mammography department.

Now the money that is raised is donated locally to the Mankato Clinic Foundation, and we purchase gift cards that are distributed to patients who are receiving treatment for any type of cancer in our community.

What is your personal takeaway from Dig’N Pink?

One of the most rewarding things for me is watching these young women take charge and work hard to help other people in their communities. It’s wonderful to see them give so much of themselves as they have learned that life is so much bigger than what they’ve known. It has been a true blessing for me to work with these young ladies.

We empower women to make an investment in their health for today and the future.

• 1-1 individual training

• Private small group training

• Sport specific training

• Introduction to why weights matter

• Beginning and advanced strength training

I had a breast augmentation many years ago. How do I know if my implants need to be replaced?

Just like your mattress, breast implants should be swapped out every 10 years, according to the label on the box. Many women are not aware that implants don’t last forever, and they will need to be revised at some point. The FDA has approved most saline and siliconebased implants for 10 to 20 years. You may safely go beyond this timeframe, but keep an eye out for signs that you may benefit from an upgrade.

1. Your implants are causing pain or feel “heavy” Persistent pain or irritation from the implant warrants an evaluation by your provider, as this could be a sign that your implant is ruptured or is leaking. There could also be issues with a local infection, aggressive scar tissue formation, nerve injury, fluid collection, or poor implant placement. Even if there is no serious cause for the symptoms, if the pain is such that it interferes with daily functions, then there may be a benefit for revision surgery.

2. Your implants have ruptured

Implant rupture can occur as a result of trauma or due to a weakening of the implant shell. A rupture in a saline implant will result in immediate deflation of the affected breast. The saline is absorbed by the body, and is non-toxic. By contrast, a silicone implant can be troublesome when it ruptures. Often the rupture is not readily apparent and can be ruptured for years before the diagnosis is made. Often the diagnosis requires an MRI or ultrasound, and requires a high index of suspicion.

3. Your implants have migrated

If the skin and surrounding tissue cannot support the implant,

it can migrate below the infra-mammary fold. This is more common in heavy implants, aging skin, or complications after surgery. Bottomed-out implants cause nipples to move upward as the implant falls lower, in contrast to an aging breast where the implant and nipple droop in response to gravity. Implants that have migrated toward your armpit also require revision.

4. Your implant has changed shape

If the implants appear asymmetric, this could be sign of rupture or migration. Mild asymmetry is expected (they are sisters, not twins!), but dramatics shifts in implant location on the chest, or size can indicate an underlying issue.

5. You have a capsular contracture

If your implants begin to resemble “rocks in socks” this is a sign you have a capsular contracture. This occurs because your body has created aggressive scar tissue around the implant. The scar tissue can impede mobility, cause pain with movement, or can hide an underlying implant rupture. Painful scar tissue and cosmetic changes should be discussed with your provider.

6. You would prefer another size

Body image is a fluid concept, and it changes over the years. If you are unhappy with the size of your implants, please discuss your options with your provider.

Stay healthy, friends!

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

When someone comes to me to start a fitness program I ask "what does that look like for you, what are your goals?" As a women’s fitness trainer, most of the time the reply is “I want abs and to tighten the back of my arms.” Sound familiar?

Being fit has many meanings. I find the word “fit” rather vague. Fit for what? Fit to run a 10k or bike the river ramble? Fit to play pickle ball? Or, do you simply want to get fit to have more energy to keep up with your kids’ sports activities. Are you looking for more energy to play with the grandchildren or dog? What does fitness look like to you?

There are basically four types of exercise: endurance, strength, balance and flexibility. One is not better than the other, and we always need to remember that proper nutrition, sleep and hydration are key factors in everyone's fitness and health.

Start with where you are

Many people are nervous, shy or apprehensive to start a fitness program. Start with some easy changes. Maybe that means waking up 15 minutes earlier and beginning a stretching program. It could be as simple as a 10-15 minute walk in the evening enjoying the fall beauty. Perhaps it means incorporating free weights, dumbbells or kettlebells into your program. I find women of a certain age are sometimes hesitant to add weight training to their programs. I tell people it is CRUCIAL, even 10 minutes a day (done correctly) can make a huge difference.

Need more structure or variety? Research your workout options. Locally we have many choices. Join a gym or simply try a class. Don't let what I call gymtimidation get the best of you. It is not uncommon for women to let anxiety creep in. Remind yourself why you are there. Generally people are focused on their own workout and not watching you. Most gyms have a free fitness assessment, and don’t be afraid to ask the trainers for help. Transition can be tough, but change can be wonderful.

Start a fitness program today and you will feel the difference in as little as one week. You will sleep better, have more energy and just feel better about yourself. I like to say, "You are your own competition, and I want everyone to WIN!"

AMY RYKHUS AR Fitness Certified Corporate and Community Fitness Trainer

MEDICINE TIME WE MAKE SO MUCH BETTER

MANKATO HILLTOP 507-625-9070

2010 Adams Street, Mankato, MN

MANKATO RIVERFRONT 507-625-1107

410 S. Riverfront Drive, Mankato, MN

NEW ULM 507-354-8255

2015 S. Broadway Street, New Ulm, MN

ST. PETER 507-625-9070

1002 Old Minnesota Avenue, St. Peter, MN

Sometimes a medicine’s taste is the only thing standing between a child and getting healthy.

FLAVOR Rx empowers kids to choose the taste of their medication, making medicine-time easier for little ones and their parents. Your Hilltop Hy-Vee Pharmacy offers FLAVOR Rx to give your kids an option how their medicine tastes to ensure a positive medication experience. Ask us which flavors are available for your medication.

Slow cookers allow your busy family to eat at home for more economical meals that can be ready when you walk in the door.

TIME-SAVING.

3 REASONS TO REACH FOR A SLOW COOKER 1

Place all meal ingredients in one pot, set the timer, and walk away. The slow cooker will continue its work while you do other things. Once the time is up, the meal is hot and ready to eat without being overcooked. Often the whole meal can be cooked in one vessel.

Soup, Chili & Stew

Spicy Thai Chicken with Root Vegetables

INGREDIENTS

2 lbs. Hy-Vee True boneless, skinless chicken thighs

1 large sweet poato, peeled and cut into 2-inch cubes

1 turnip, peeled and cut into 2-inch cubes

1 T Gustare Vita olive oil

1 small white onion, finely chopped

1 T bottled minced garlic

¼ c. Thai red curry paste

2 T Hy-Vee creamy peanut butter

DIRECTIONS

1 T Hy-Vee light brown sugar, packed

1 T refrigerated ginger paste

1 tsp. ground turmeric

½ tsp. kosher salt

2 c. Hy-Vee chicken cooking stock

2 T fish sauce

4 c. baby spinach, lightly packed

1 c. canned unsweetened coconut cream

Fresh basil, for garnish

Radishes, sliced, for garnish

Hy-Vee lightly salted peanuts, crushed, for garnish

1 Place chicken, sweet potato, and turnip in 6-quart slow cooker; set aside.

2

Heat olive oil in a large skillet over medium heat. Add onion and garlic; cook for 3 to 5 minutes or until softened, stirring occasionally. Stir in curry paste, peanut butter, brown sugar, ginger paste, turmeric, and salt. Whisk in chicken stock and fish sauce until combined. Pour mixture over chicken and vegetables in slow cooker. Gently stir to coat.

Cover and cook on HIGH for 4 to 5 hours or LOW for 7 to 8 hours or until chicken is very tender and cooked through (165 degrees). 3 4

Stir in spinach and coconut cream. Cover and cook for 5 minutes. Garnish with basil, radish slices and peanuts, if desired.

FLAVOR.

Longer cook times allow all the flavors to meld together. The slow-and-low cooking method also breaks down tough fat and tissue to make less-tender, less-expensive cuts of meat extra tender and juicy while absorbing the flavors from other foods.

EASY TO USE.

2 3

Most slow cookers have a dial to switch between low, medium, and high heat. Some have a “keep warm” setting to hold temperatures at potlucks or buffets. Programmable slow cookers feature built-in controls to ensure precise temperatures and cook times.

Spicy Thai Chicken with Root Vegetables Scan For Recipe

Nutrition Facts per serving: 510 calories, 19g fat, 10g saturated fat, 0g trans fat, 140mg cholesterol, 1740mg sodium, 45g total carbohydrate, 3g dietary fiber, 34g sugars, 3g added sugars, 36g protein. Daily values: 20% iron, 0% vitamin D, 8% calcium, 8% potassium.

October is Domestic Violence Awareness Month, a time for us to bring attention to an issue that impacts millions of people worldwide.

Each year, CADA serves thousands of victims and survivors from south central Minnesota. In reality, we all know someone, whether directly or indirectly, who has been impacted by domestic violence. According to the National Domestic Violence Hotline, one in four women and one in seven men experience intimate partner violence in their lifetime. These numbers emphasize the harsh truth that domestic violence is not isolated but rather an issue that has likely touched people we love and care about.

Domestic violence can affect anyone—people of all genders, races, religions, and socioeconomic classes. When someone you care about is trapped in an abusive relationship, it can be both emotionally distressing and challenging to know how to help. In this article, we'll explore how to support a loved one who is in an abusive relationship. While it's not easy, your support and understanding can make a significant difference in their journey to safety and healing.

Before we delve into specific ways to support a loved one in an abusive relationship, it's crucial to understand the complex dynamics of abuse. Abuse is not just physical, it can be emotional, psychological, financial, or sexual. Often, abusers use manipulation, control, and isolation to maintain their power over their victims. It can be hard to spot abuse as an outside observer to someone’s relationship. Understanding the different forms abuse can help you spot red flags.

Abuse is about power and control, so it is important to offer support in a way that empowers your friend or loved one to make their own decisions. Here are some ways you can help:

1. Believe them.

Victims of abuse often face disbelief or skepticism from others. The people a victim tells about the abuse may respond with shock or disbelief, or even question the victim’s perception of the relationship. By believing the victim, we break down the barriers of shame and fear that often keep them trapped in abusive relationships. If the first person they tell about the abuse believes them and supports them, that will encourage them to continue speaking up and seeking help.

2. Respect and support their choices.

It's essential to understand that your loved one may not be ready to leave the abusive relationship immediately.

Respect their decisions, even if you disagree with them. Pressuring them to leave can backfire and lead to further isolation. It is important to remember that your loved one knows their relationship and their partner best and that they are doing what they can to stay as safe as possible.

3. Offer emotional support.

Your loved one is likely experiencing a lot of emotions— fear, shame, anger, sadness, being overwhelmed—you can be there for them to lean on. You can be a listening ear. You can remind them that they’re valuable, loved, and respected. Tell them that the abuse isn’t their fault. This can help combat the emotional and mental abuse, and the internalized messages that they are to blame for the situation they are in.

4. Guide them toward help and professional resources. Help your loved one connect with local resources dedicated to assisting victims of abuse. These organizations can provide help, create safety plans, discuss legal options, and assist with protective orders. Organizations also may offer shelter, support groups, and other important services.

5. Be patient and manage your expectations. While it's crucial to be supportive, remember that you can't rescue or save your loved one from an abusive relationship. Supporting a loved one in an abusive relationship is a marathon, not a sprint. Abuse is a cycle that repeats itself over and over again. Research shows that victims often leave and return to an abusive relationship seven times before leaving for good. Leaving an abusive relationship is a long process rather than a one-time event. Supporting a loved one can take an emotional toll on you. It is important that you have your own support system and that you practice self-care.

Supporting a loved one in an abusive relationship can be emotionally challenging, but it's a crucial step in helping them move forward in a safe and supported way. By believing them, respecting and supporting their choices, offering emotional support, helping them access professional resources, and being patient and managing your own expectations, you can make a profound impact on their journey to healing and safety.

Remember that every situation is unique, and there is no one-sizefits-all solution. Trust your instincts, stay informed about resources available in your area, and continue to be a pillar of support for your loved one as they navigate their way out of an abusive relationship and toward a brighter future.

KRISTEN WALTERS Development & Communications Manager CADA, Mankato

Welcome autumn! I do love all of the seasons, but autumn has a special place in my culinary heart. I feel the best of the summer harvest is still around for a bit, but there also begins a craving for comfort foods that bubbles within.

When I cook for the family I am all about the foods that can cook together, a one dish meal, or a tray bake. This is not to be confused with a casserole or hot dish. The term “casserole” can refer to any

dish prepared in a casserole dishessentially a deep, wide baking dishand baked in the oven. The hotdish (a Midwest term) can contain a starch, a meat and vegetable(s) mixed with a creamed soup and served hot. A tray bake is baked on a sheet tray or cookie sheet. It can be a whole meal unto its self (that’s how I like it) or a component of the meal. I enjoy the ones that have meats and veggies and are crispy on the outside. A secondary reason I like this type of one dish meal is I can meal prep ahead of time.

SALSA VERDE COD

Ingredients

2-15 oz. cans cannellini beans, drained and rinsed

1 T olive oil

1 medium zucchini squash

4-6 oz. cod, or other firm white fish fillets, skinless and boneless

4 lemon slices

Olive oil for drizzle

11 oz. cherry tomatoes, on the vine, snipped into bunches

1 oz. pack fresh basil

1 oz. pack fresh mint, tough stalks removed

1 oz. pack fresh parsley

1 T capers, drained and rinsed

1. Preheat oven to 375 degrees. Scatter beans into a large, shallow baking tray.

2. Meanwhile, whiz salsa verde ingredients (basil, mint, parsley, capers, anchovy, garlic, mustard, lemon, olive oil) in a food processor until finely chopped. Adjust salt and pepper to your taste. Set aside.

3. Using a vegetable peeler, peel zucchini into long ribbons, stopping when you reach the seedy centre (discard this).

4. Toss beans and zucchini ribbons. Place the fish fillets on top, add a lemon slice on each. Add the tomato bunches around the fish. Drizzle whole pan with olive oil. Sprinkle with salt and pepper. Place tray in oven for 10-15 mins until fish is cooked and flakes easily when pressed. Serve with the salsa verde.

3 anchovy fillets

1 small garlic clove

2 tsp. Dijon mustard

Juice 1 large lemon

2 fl. oz. olive oil

salt & pepper to taste

When I am making a new recipe, I always follow the recipe the first time. I like to know what the original intention & flavors are meant to be. Then, I make notes on the recipe so I know if I liked it & what I would do to make it more to my favorable to my palate. I am not a person who enjoys spicy foods. If you are, please adjust some of the ingredients for the flavors you love.

I am already looking forward to next month’s issue. We will explore compound butters, and one of the entertaining trends of how to make a butter board. I am a food geek and proud of it! Don’t forget to step out of your culinary comfort zone. Keep it simple but dare to be different.

TRACY KLOSTERMEYER, CHEF Hy-Vee Hilltop Mankato

SHEET PAN NACHOS

Ingredients

1-10 oz. bag tortilla chips

1 1/2 - 2 c. shredded Colby jack cheese

1-15 oz. can black beans rinsed and drained

1 c. frozen corn thawed

1 medium tomato, diced

1 small red onion, minced

1 c. refried beans

2 c. cooked rotisserie chicken or ground beef

1 jalapeño thinly sliced

1 handful cilantro leaves torn

1/3 c. salsa

1/3 c. sour cream

1/2 c. diced avocado

Directions

1. Preheat the oven to 400 degrees F.

2. Spread the chips across a 13-inch by 18-inch sheet pan.

3. Add half the cheese and toss around the chips, so there is some cheese underneath the chips.

4. Top with black beans, corn, and onions. Use a spoon to add small dollops of the refried beans over the chips. Add chicken or beef. Sprinkle with the remaining cheese.

5. Bake the nachos until the cheese melts, about 5-7 minutes. Top with tomato, jalapeno, cilantro and avocado. Serve with salsa & sour cream.

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224 St Andrews Dr, Mankato, MN 56001 • 507-625-3472

224 St Andrews Dr, Mankato, MN 56001 • 507-625-3472

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www.mcicarpetonemankato.com

www.mcicarpetonemankato.com

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Your genes play a role in nearly all areas of your health. A gene is like an instruction manual for your body that tells your body how to function, develop, and stay healthy. People have about 20,000 genes in their bodies.

Many health conditions have a genetic link. Genetic testing can help you and your healthcare team understand if you have an increased risk of developing certain conditions that are present in your family. If you're at risk, you may be able to take preventive measures to decrease your risk or undergo genetic testing to clarify your risk.

Here are common questions about genetic testing:

Do all types of cancers have a genetic component?

Most cancers are considered sporadic, meaning the cancer happens randomly or has environmental influences, such as smoking and lung cancer. About 25% of cancers are considered familial. This is when multiple members of a family are affected by cancer. These family members have some shared genetic factors in combination with shared environmental factors that lead to the development of these cancers.

About 10% of cancers are considered hereditary or have a single specific genetic component that can be tested and increase a person's risk for developing cancer. Genetic counseling and genetic testing can help determine which category a person's individual or family cancer falls into. It also can help estimate your risk of developing cancer.

What types of genes are examined during genetic testing?

You may have an increased risk for some health conditions, including some types of cancer, based on your genes. A genetic test looks for specific harmful gene changes, called mutations or pathogenic variants, that can cause you to develop a genetic condition. Gene changes are like spelling errors within your body's instruction manual.

Most genetic tests look for changes in a group of genes, called a panel. However, testing may look for changes in a single gene when there is a known genetic mutation in your family. The most common genes typically thought of as related to cancer risk are BRCA1 and BRCA2. These genes are associated with breast and ovarian cancer. It's known that changes in other genes can increase risk for these cancers, as well.

There also are gene panels that assess risk for other cancers, such as colorectal, pancreatic, prostate, liver, uterine and endometrial cancers.

Am I guaranteed to get cancer if I have a known gene?

No. Inheriting a harmful gene change means that you have an increased risk for cancer, but it does not guarantee that you will develop cancer in your lifetime.

If testing shows that you have an increased risk for cancer, you may need to be screened earlier or more often. For example, if you have a change in the BRCA gene that increases your risk for breast cancer, your care team will recommend that you have mammogram or MRI breast screenings beginning at a younger age or more frequently. The genetic counselor will explain your

associated cancer risks and screening recommendations based on your genetic test results.

What criteria do I need to meet to have genetic testing completed?

Your healthcare team may recommend genetic testing based on guidelines established by the National Comprehensive Cancer Network (NCCN). These guidelines use factors such as your personal cancer history, family cancer history, ancestry, or the presence of abnormal cells to determine if you qualify for genetic testing.

If you do not meet the NCCN guidelines, you can still pursue testing. Your health insurance may not cover any or all of the testing costs, so more out-of-pocket expenses to be tested are possible.

How can I prepare for a genetic testing consultation?

Gathering a detailed family health history is the most important thing to prepare for a genetic counseling appointment. Try to gather information about relatives, including types of cancer diagnosed, age of diagnosis, current age, or age at death. Also find out if any relatives have previously had genetic testing completed.

If no previous genetic testing has been performed, often the best person to be tested is the family member with cancer. That person is most likely to have a genetic change, if there is one. If an affected family member is unavailable for testing due to death or lack of interest, an unaffected person can still be tested.

Something else to think about before your consultation is the purpose of your test. Younger patients usually want to know their personal risk so they can do extra screening. Older patients who are cancer survivors may wish to gather information and share it with downstream family members so they are aware of harmful genetic changes they could have potentially inherited.

Am I more likely to inherit something from a parent of the same sex as me? Or the parent that I most resemble? No. Every person has two copies of every gene—one copy inherited from each parent. If a parent has a harmful genetic change in one copy of a gene, it is random which copy they will pass on to children.

Every child has a 50-50 chance of inheriting the typical copy or the changed copy, regardless of you or your parent's biological sex, or whether you more closely resemble one side of the family.

While you can't change your genes, you can control some aspects of your environment, such as diet and physical activity level, as well as alcohol and tobacco use. That's why it's still so important to live a healthy life, regardless of your personal and family genetic history.

BREANNA MITCHELL Genetic Counselor Mayo Clinic Health System

What’s Included

Did you know that mammograms have helped reduce breast cancer deaths in the U.S. by nearly 40% since 1990?

There are differing guidelines and recommendations on when to begin getting mammograms and how often. Mankato Clinic follows the guidelines of the American College of Radiology. The American College of Radiology continues to recommend annual mammograms starting at age 40 for women of average risk for breast cancer and earlier if a patient has an elevated risk for developing breast cancer.

The 3D tomosynthesis (TOMO) mammogram is recommended. While the machine and procedure are the same as a 2D mammogram, the 3D mammograms offer a more detailed view of the breast tissue, resulting in fewer callbacks for additional imaging and providing earlier detection of Breast Cancer.

Screening mammograms starting at age 40 is important because one in six breast cancers occurs in women in their 40s.

Annual mammograms also allow radiologists to compare your breast tissue from year to year and look for any changes.

What is your risk?

Evaluating your risk for breast cancer begins in appointments with your primary care provider or gynecologist. Beginning at age 30, we attempt to gather information on your personal and family history. For women under 40, this is often done at your annual appointment with your provider. Women 40 and over, this information is gathered at your annual screening mammogram appointment.

Breast Health looks at personal and family history and enters this information into our risk model, called the Tyrer-Cuzick model, to calculate a risk score. If your score is greater than 20%, the Mankato Clinic and the American College of Radiology recommend an annual screening breast magnetic resonance imaging (MRI) beginning at age 25 alternating with annual screening mammograms starting at age 30. After turning 30, alternating the two screenings in 6-month intervals is recommended for women at high risk.

Your risk score is re-evaluated at every mammogram appointment. Women may see their score fluctuate with aging or changes in personal and family history.

Risk factors include a parent, grandparent, sister, or child with breast or ovarian cancer, personal history of breast cancer, breast biopsies that indicate a high-risk lesion, or a gene mutation based on genetic testing. Other risk factors include Ashkenazi Jewish ancestry, Black American ancestry, dense breast tissue type, obesity, and smoking. The risk model also looks at personal history such as first menses, menopause status, hormone replacement therapies and pregnancies. With all this information the model calculates an individual lifetime risk score for developing breast cancer.

How does dense breast tissue affect mammogram results?

The Mankato Clinic Breast Health Team now has a new method of evaluating breast density when having your screening mammogram. The system uses volumetric density, which is taking the total volume of density in your breasts. The breast density is evaluated by a computer within the mammogram machine to make it more consistent from year to year when you have your screening mammogram. With this change, we are seeing an increase in a patient’s risk score in patients with dense breasts. Talk with your primary care provider about breast health.

Most health insurance plans cover regular mammograms. Call the number on the back of your insurance card to check your coverage.

Health Manager

DR. HANNAH BRANDTS, M.D. Mankato Clinic Radiologist

EMILY RETZLAFF, RN Mankato Clinic Breast

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.

Fri-Sat, Oct 6-7 & 13-14

• Oktoberfest, Best Western Plus, New Ulm. 5 pm -12 am Fri, 1 pm-12 am Sat. Info: 507359-2941.

Sat, Oct 7

• Augustana Lutheran Fall Bazaar & Bake Sale, 730 Cedar, Gibbon, 9 am-1 pm. Info: augustana.secretary@gmail. com or 507-381-3685.

• Oktoberfest, Downtown, New Ulm, 10 am-5 pm. Info: newulm.com/downtownoktoberfest, 507-233-4300 or chamber@newulm.com.

• Germanic American Day Oktoberfest Parade, Downtown, New Ulm, 11 am. Info: newulm. com/2023/04/07/downtownoktoberfest/, 507-233-4300 or chamber@newulm.com

• Mavericks Women Basketball Harvest Hoopla, Schroeder Farm Event Center, 49186 190th St, Lake Crystal. Info: Facebook.

• George Glotzbach Memorial Ride, German Park, 3rd N & N German St, 9:45-11 am. Info: Facebook: New Ulm Bicycle Group, 507-359-7667 or alicefasna@gmail.com.

• Deep Valley Book Festival, Country Inn & Suites Conf Center, 1900 Premier Dr, Mankato, 10 am-3 pm. Info: deepvalleybookfestival.com.

• Oktoberfest Great Grape Stomp, Morgan Creek Vineyards, 23707 478th Ave, New Ulm, noon-5 pm. Info: morgancreekvineyards.com/ grapestomp, 507-947-3547or martimcv@aol.com.

• Future Eagles Cheer Camp for Grades 3-5, High School Gym, 1600 Oak St, New Ulm, 9 am-noon. Info & registration: newulm.ce.eleyo.com/, 507233-8307 or cfleck@newulm. k12.mn.us

• Bethlehem Inn Fundraiser-Dance Party Reunion, Starfire Event Center, 206 2nd Ave SW, Waseca, 6-11 pm. Info

GO. BE. DO. CON NECT.

& tickets: bethleheminnwaseca.org/.

• District 840 Foundation Fundraiser—Wine, Women & Wonderful Finds, American Legion, St James, 5-8 pm. Info & tickets: 507-375-5974 ext. #4 or prunge@isd840.org.

Sat, Oct 7 & 14

• Popcorn Wagon, Brown Co Museum, 2 N Broadway, New Ulm, 10 am-4 pm. Info: education@browncountyhistorymn. org or 507-233-2616.

Sun, Oct 8

• Mankato River Ramble, Land of Memories Park, 100 Amos Owen Lane, Mankato. Info: 507-720-2039 or info@bikemn. org.

• Mapleton Area Foundation Fall Festival, Heritage Park, Grove St SE, Mapleton, 9 am3:30 pm. Info: facebook.com/ mapletonareafoundation/.

• Fire Dept Open House, Fire Hall, St James, 11 am-1:30 pm. Info: ci.stjames.mn.us/103/ Fire-Department.

Mon, Oct 9 & Nov 6

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

Tues, Oct 10

• St James Artwalk Project Biscuits & Chicken Fundraiser, Community Bldg, 505 1st Ave S, St. James, 11 am-1 pm. Info: stjmnchamber@gmail.com or 507-375-3333.

Wed, Oct 11

• Zonta Club’s Trends on the Runway & Passport of Savings Style Show, The Venue at Pond on Madison Avenue, 1850 Madison Ave, Mankato. Info & tickets: zontamankato@ gmail.com or Zonta Club of Mankato Facebook.

• New Ulm Fire Department Open House, Station #1, 526 8th St N, New Ulm, 10 am-2 pm & 4-8 pm. Info: 507-3598225 or Facebook.

Fri, Oct 13 & Nov 10

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

Sat, Oct 14

• Maker Fair Minnesota Handcrafted Market, Fairgrounds, 400 W Union St, St Peter, 9 am-4 pm. Info: Facebook, makerfairmn@gmail.com or makerfairmn.com.

• Oktoberfest, Schell’s Brewery, 1860 Schell Rd, New Ulm, 10:30 am-5 pm. Info: schellsbrewery.com/events/ annual-oktoberfest/ or 800770-5020.

• History Fest, Jack McGowans Farm, 20002 Hawkeye Ln, Mankato, 10 am-4 pm. Info: 507-625-2257 or historyfestmankato.com/index.html.

Sat, Oct 14 & Nov 11

• Made Rights, American Legion,12 S Minnesota, New Ulm, 10-1 pm. Info: barmanager132@gmail.com or 507354-4016.

Mon, Oct 16

• NUHS Indoor Marching Band Show, Main Gym, 1600 Oak St, New Ulm, 7 pm. Info: 507-2336400.

• Lions Fish Fry, Eagles Club, St. James, 5-7:30 pm. Info: 507375-5634.

Thurs, Oct 19

• Babysitter Training ages 10 and up, Washington Learning Center, 910 14th St N, New Ulm, 9:30 am-1 pm. Info & registration: newulm.ce.eleyo. com/, 507-233-8307 or cfleck@ newulm.k12.mn.us.

• Home Alone for 4th grade & older, Washington Learning Center, 910 14th St N, New Ulm, 1:30-3 pm. Info & registration: newulm.ce.eleyo. com/, 507-233-8307 or cfleck@ newulm.k12.mn.us

Thurs, Oct 19

• Heartsaver CPR/AED First Aid Certification Course, Washington Learning Center, 910 14th St N, New Ulm. 6-9 pm. Info & registration: newulm.ce.eleyo. com/, 507-233-8307 or cfleck@ newulm.k12.mn.us

Sat, Oct 21

• Daniel Jaspersen Magician/ Mentalist, State Street Theater, 1 N State St, New Ulm, 8 pm. Info: 507-359-9990, Info@ statestreetnewulm.org or statestreetnewulm.org.

• Halloween Parade, Business District, St James, 5-6:30 pm. Info: 507-375-3333.

Tues, Oct 24 & Wed Nov 15

• Social Security & Taxes 101, Washington Learning Center, 910 14th St N, New Ulm, 6-7:45 pm. Info & registration: newulm.ce.eleyo.com/, 507233-8307 or cfleck@newulm. k12.mn.us.

Wed, Oct 25

• Wellspring Annual Fundraiser, Eagles Club, St. James, 11 am-1 pm. Info: https://wellspringfia. org or 507-375-1276.

Fri, Oct 27

• Schell’s Glow Gel Blaster Zombie Hunt, Brewery, 1860 Schell’s Rd, New Ulm, 5-11:15 pm. Info & tickets: facebook. com/SchellsBeer/.

• Hope Gala, Royal Oak Event Center, New Ulm, 5 pm. Info: bthelightinfo.org or Facebook.

Sat, Oct 28

• Halloween Fun Run, St. Peter. Info: 507-934-3400 or stpeterfunrun.com.

• Halloween Scavenger Hunt, Brown County Museum, 2 N Broadway, New Ulm, 10 am-2 pm. Info: 507-233-2616, director@browncountyhistorymn. org or browncountyhistorymn.org/contact/.

• Halloween Hop, businesses, New Ulm, 10 am-1 pm. Info: 507-233-4300 or chamber@ newulm.com

• Great Fall Get Together, Art Center, Waseca, 6-9 pm. Info: 507-835-3260 or info@wasecachamber.com.

Sun, Oct 29

• Hilltop Happenings, Hilltop Hall, 206 First St N, Montgomery, 4 pm. Info: wendyzaske@ yahoo.com or HilltopHall. wordpress.com.

• Area Reformation Service, Chapel of the Christ, 1995 Luther Ct, Martin Luther College, New Ulm, 3-4:30 pm. Info: mlc-wels.edu/event/area-reformation-service-3/.

Thurs-Sun, Nov 2-5

• Gnomemade Market, 16 historic & artisan locations, New Ulm. Info: nugnomes@gmail. com or gnomemademarket. com.

Fri-Sun, Nov 3-5

• Shopping Opener, New Ulm. Info: 507-233-4300 or chamber@newulm.com.

Fri-Sun, Nov 3-5, 10-12, 17-19

• ‘The Addams Family,’ Mankato Playhouse, 12 Civic Center Plaza, Mankato. 5:30 pm Fri, 12:30 pm Sat. Info: info@ mankatoplayhouse.com or mankatoplayhouse.com/ broadway-dinner-theater.

Sat, Nov 4

• Fall Country Store, First United Methodist Church, Center & Broadway, New Ulm, 9am-12 pm. Info: fumc@newulmtel. net.

• Women’s Expo and Craft Fair, Jefferson School, 318 S Payne St, New Ulm, 9 am-2 pm. Info: 507-233-4300 or chamber@ newulm.com.

• ABBASolutely Fab—A Tribute to ABBA, State Street Theater Co., 1 N State St, New Ulm, 7 pm. Info & tickets: info@statestreetnewulm.org, 507-3599990 or statestreetnewulm. org.

• Holiday Craft Show, McLeod Co Fairgrounds Commercial Bldg, Hutchinson, 9 am-3 pm. Info: hutchinsonareawt@ mnwt.org or hutchinsonareawt@mnwt.org.

Sun, Nov 5

• Historical Society Open House, 600 3rd Ave S, St James, 1-4 pm. Info: 507-380-7024 or jpsandbo@mchsi.com.

Mon, Nov 6

• Honor Band Evening Concert, Christ Chapel, Gustavus Adolphus College, St Peter, 6:30 pm. Info: 507-933-7013.

Wed, Nov 8

• Barn Quilts, Washington Learning Center, 910 14th St N, New Ulm, 5:30-9:30 pm. Info & registration: newulm.ce.eleyo. com/, 507-233-8307 or cfleck@ newulm.k12.mn.us

Thurs-Sat, Nov 9-11 & Fri-Sun Nov 17-19

• HTC Dinner Theatre’s ‘Steel Magnolias,’ Crow River Winery, Hutchinson, 5:30 pm. Info & tickets: hutchtheatre.org , 320587-7278 or info@hutchtheatre.org.

Fri, Nov 10 & 17 & Sat, Nov 11

• Hunchback of Notre Dame Musical, High School Auditorium, 1600 Oak St, New Ulm, 7 pm Fri & 2 pm Sat. Info: 507233-6400.

Sat, Nov 11

• Fall Band Concert, Christ Chapel, Gustavus Adolphus College, St Peter, 1:30-3:30 & 4:30-5:30 pm. Info: 507-9337013.

PEOPLE CARING FOR PEOPLE

Sun, Nov 12

• Jazz Fall Showcase, Björling Recital Hall, Gustavus Adolphus College, St Peter, 1:302:30 pm. Info: 507-933-7013.

• Ney Nature Center Fall Fling, Scenic Escape Barn, Henderson, 4-8 pm. Info: 507-3578580 or info@neycenter.org

Thurs, Nov 16

• Heartsaver CPR/AED Certification Course, Washington Learning Center, 910 14th St N, New Ulm. 6:30-8:30 pm. Info & registration: newulm.ce.eleyo. com/, 507-233-8307 or cfleck@ newulm.k12.mn.us

• St. James Area Foundation Luncheon, Eagles Club, St James, 11 am-1 pm. Info: facebook.com/StJamesAreaFoundation/ or stjamesareafoundation@gmail.com.

• Lutheran School Forensics Tournament, Martin Luther College, 1995 Luther Court, New Ulm, 3-6 pm. Info: 507354-8221.

Fri, Nov 17

• Cirque Musica Holiday Wonderland, Mayo Clinic Health System Event Center, Mankato,7:30 pm. Info: Facebook.

• Christmas Candlelight Winetasting, Morgan Creek Vineyards, 23707 478th Ave, New Ulm, 6:30-9 pm. Info

& registration: morgancreekvineyards.com/christmas-candlelight/, 507-9473547 or martimcv@aol.com.

• Concord Singers Christmas Show, State Street Theater Co, 1 N State St, New Ulm. Info: info@statestreetnewulm.org, 507-359-9990 or statestreetnewulm.org.

• Gustavus Philharmonic Orchestra & Campus Band Concert, Björling Recital Hall, Gustavus Adolphus College, St Peter, 7:30-8:30 pm. Info: 507-933-7013.

Fri-Sat, Nov 17-18

• Razzle Dazzle Celebration, downtown & Watona Park, Madelia. Info: 507-642-8822, chamber@madeliamn.com or visitmadelia.com/event/ madelia-razzle-dazzle-celebration-2/.

Sat, Nov 18

• Holiday Homes Bus Tour, Christ the King Church, Hutchinson, 12:30-4:30 pm. Info & tickets: info@explorehutchinson.com, 320-5875252.

• Gustavus Symphony Orchestra Concert, Björling Recital Hall, Gustavus Adolphus College, St Peter, 1:30-3 pm. Info: 507-933-7013.

Lab Services

River’s Edge Hospital uses state-of-theart equipment to provide a variety of laboratory clinical testing to diagnose, monitor and prevent disease. And for your convenience, Direct Access Testing (DAT) is available so you can receive commonly asked for tests without an order from your physician. No appointment necessary!

Health is important. There’s no denying that. But finding time to prioritize health—particularly fitness—can feel nearly impossible to fulfill our goals, especially this time of year when days are shorter and schedules are fuller.

So what if I told you that you can reap the health benefits of movement throughout the day, without ever setting foot in the gym or pressing play on a workout? Seems too good to be true, right? Let me introduce you to Non-Exercise Activity Thermogenesis, NEAT.

NEAT refers to all the calories you burn doing daily movement, not including exercise. Walking from the parking lot into work? NEAT! Carrying the groceries into the house? NEAT! Vacuuming? NEAT! Taking the kids trick or treating? NEAT!

Okay, cool…but how do you make this work to your benefit? There are unlimited ways you can add NEAT into your lifestyle, whether it’s tacking it on to something you’re already doing, or adding in a small, new habit. And many of us are familiar with one of the easiest ways to improve on our NEAT…walking.

One of the simplest things you can do is to take more steps. Not only is an increase in steps taken per day linked to weight management, it’s also linked to better cardiovascular health, lower instances of diabetes, lower instances of dementia, and more. It’s a literal plan for taking steps toward better health.

The general recommendation is to attempt to hit 10,000 steps a day, or four to five miles, depending on your stride. For most people, that’s a lot. Instead, we recommend our clients take an easier route to getting more steps by doing just that—taking more steps than they’re already taking. The key to improving on your step count is to figure out how many steps you’re already taking and then increasing your step count by roughly 1,000 steps to get a boost in health benefits.

Not sure how many steps you take in a day? You can log your steps with any number of step counters available. Some are integrated into apps on your phone and some come in the style of a watch. No matter which you choose, it should give you a ballpark average for your steps in a day and a jumping off point to make improvements.

If you’re not a step tracker kind of person, no need to worry. There are plenty of other ways we recommend that can improve on your NEAT without counting steps. Taking the stairs instead of the elevator or escalator is one of my favorite, go-to NEAT movements. We’ve also found our clients love the ease of parking at the far end of the parking lot and walking to the store from there. Things like doing the laundry or loading the dishwasher can get an infusion of NEAT by switching the bend over motion of getting clothes from the dryer or putting dishes in the bottom rack to a squat. You can even use your commercial breaks on TV to add in a mini movement, such as squats, overhead arms claps, or anything else that gets you moving.

With the seasons changing, things such as raking leaves, shoveling snow, or simply doing yard clean up can boost your NEAT. Add to that all of the hustle and bustle of the upcoming holidays, and you can push your NEAT through the roof. Heading out to see the Christmas lights? Why not walk instead of drive? Having family over for the holidays? That deep cleaning sure leaves me sweaty and feeling like I’ve moved my body.

NEAT really allows you to flex your creativity while flexing your muscles. It requires no extra equipment and can be tailored to your specific needs and abilities. The key with NEAT is to do more than you’re already doing. Once you get the hang of that, then add a little more. Eventually you can build a sustainable, active lifestyle that you enjoy and that works for you.

While we always support and endorse intentional exercise, we also know that it can be so hard to work it in. And in life and health, it doesn’t have to be an all-or-nothing deal. Just because making it to the gym for a sweat session didn’t fit into your schedule today, doesn’t mean you can’t fit in some NEAT ways to move your body. And all movement counts. So go ahead, get creative, and find what works for you. Then get out there and show us your NEAT moves.

ASHLEY KUEMPER M.A., CNC, CPT, CYT, TCS Fit & Grit Training

What if someone told you that there were things you could do differently that would help keep your pets safe and less stressed? In many situations, people would do things differently if they knew there was a better and safer way.

• Cats should arrive in style. Cat carriers are important in keeping your cat safe on their journey to and from the appointment. We have seen some very sad scenarios where cats have escaped the hands of their caretakers when frightened by a sudden noise. A container will keep your cat safe, as well as you and others at your veterinary center should kitty make a sudden dash for it.

• If your pet vomits one time and is acting normal otherwise, no need to rush them in for an emergency. However, think of the last time you had a belly ache. You definitely didn’t eat ice cream and Doritos afterwards. Start by offering food that is bland in small amounts. Cooked lean hamburger or chicken and rice can also help with initial diarrhea. Of course, if these symptoms do not improve within a day or two or your pet is acting lethargic, then you should call in.

• It can seem like a good idea at the time, but resist the urge to give aspirin, even though they sell it in pet stores. Not only does it limit what we can give your pet when you come in, but it also has a high risk of causing stomach ulcers.

• If you have made an appointment to bring your pet with symptoms of a urinary tract infection, do not let them urinate on the way into the building or before you leave home. In order to diagnose this condition, we need a sterile urine sample.

• If you are dropping your pet off at your vet clinic, groomer or daycare, please give them extra time to poop and pee. Just as people get anxious, so do pets, which often makes them have to go. It is also not uncommon for pets to urinate or defecate while under anesthesia. Just take the extra lap around the block to let them “empty out.”

• If you are bringing your pet in with concerns about pooping, it would be a good idea to bring a sample. This saves your pet from having to have a direct sample taken. No need to bring in a large sample, we only need a grape size amount!

• Retractable leashes are fine for walks in rural areas but they are not so great for vet visits. There are a lot of different personalities in a clinic setting and giving your dog too much real estate can get them in serious trouble when personalities clash. These leashes can also be very difficult for staff to hold when others are around.

• When your dog gets into the brownies, no need to fret. Milk chocolate may cause some diarrhea but bakers or dark chocolate would be no bueno. The darker the chocolate, the more danger lurks. Other toxins to avoid would be Ibuprofen, grapes, onions and products with Xylitol (gum and certain peanut butters have this ingredient too!).

• If your pet’s ear needs to be cleaned, invest in an ear cleaner from your vet clinic. Avoid mineral oil, peroxide, isopropyl alcohol, vinegar, and water. Some of these items do not dry out the ear canal and can cause irritation. This can set up a good environment for yeast infections.

• Trimming your pet’s nails at home not only saves you money but can also be less stressful on the pet. If you cut a nail too short, you can stop the bleeding with cornstarch, flour, or styptic powder from any pet store. It is also a good idea to take a bark collar off your dog before a nail trim so if they cry, they do not get shocked or corrected. Imagine their feelings for nail trims then?

• Many pets in today’s world—along with people—suffer from anxiety. One big component of this is lack of structure and boundaries. Setting structured time for playing, meals, and basic training is not only important but essential for a confident and well-behaved pet.

• If your pet is itchy and you have not tried anything yet, try a cool bath and some Benadryl. Benadryl can be given one mg per pound. So a 25 pound dog can have a 25 mg tablet. Of course, if this does not help, a veterinary appointment is needed for further medical attention.

• If your pet is itching at home and you need a quick solution until you can get to the store, you can try making your own cone of shame. Cutting a hole in a paper plate can be useful for cats and cardboard with duct tape or a pool noodle can be helpful in some cases for a dog. Of course, these DIY cones may not last long but, in a pinch, they can be helpful.

• When your pet has a urine accident, always clean with an enzymatic cleaner. A popular one is Nature’s Miracle. Cleaning with vinegar, carpet cleaners or bleach can all set the smell in for your pet and bring them back to this location time after time (not the Cyndi Lauper version).

When in doubt, visit your veterinary center, but often these little helpful tidbits will go a long way.

NICOLE LUECK, CVT MN Valley Pet Hospital Mankato

WE NEVER PROMISE MORE THAN WE CAN

We strive to give the customer more than they'd expect.

“Had a dead battery, so I called AAA, and they sent Autotronics over to fix it. Less than an hour after I called, Todd was at my work, assessed the issue and replaced my battery! Couldn’t be happier with the service I received. Thank you Todd for all your help!! You are awesome!!”

HAVES

Enhance the look and feel of your home with Infinity Windows from Marvin. Made of Ultrex® fiberglass, Infinity windows are 8x stronger than vinyl. Ultrex® offers a superior bend and flex resistance to protect the integrity of your home. EverWood® is an engineered wood grain interior finish that looks, feels, paints, and stains like real wood but without the maintenance. We proudly offer a lifetime warranty. Sold exclusively by Lacina Siding & Windows, Inc. Call us today for a free in-home consultation from one of our home improvement experts.

Lacina Siding & Windows, Inc. 2104 N. Riverfront Dr. Mankato, MN 507.625.5064

lacinasidingandwindows.com

Laurel Night Balm $112

Night balms are typically designed to provide intense hydration and nourishment to the skin overnight. Benefits of regular use include brightening and evening skin tone, strengthening connective tissue, and more firm and supple skin. A little goes a long way, with typical nightly use of the correct amount, one jar will last for 6 months or longer!

Menari Body Works

121 E Cherry St. Mankato, MN 507.388.8315

menaribodyworks.com

Show off the body you’ve always dreamed of with CoolSculpting®: the nonsurgical body contouring treatment that freezes and naturally eliminates fat from your body. No needles, no surgery and best of all, no downtime. Developed by Harvard scientists, CoolSculpting® is FDAcleared, safe and clinically proven. We will develop your customized plan so you can say goodbye to stubborn fat!

Aesthetic Creator Clinic

1140 South Ave. North Mankato, MN 651.334.9919 aestheticcreator.com

Stay a step ahead of flu season and save some money on fuel. All it takes is a few minutes to get vaccinated at work and you can protect yourself, your loved ones and your co-workers. Please contact your local store pharmacy to check availability and schedule a flu shot.

Hy-Vee

Mankato Hilltop

507.625.9070

Mankato Riverfront

507.625.1107 New Ulm 507.354.8255 St. Peter 507.519.1910 hy-vee.com

5. Hot Yoga

Blend yoga with the benefits of infrared saunas and you will get a Hot Yoga detox! Infrared heat will help loosen the muscles, allowing extra flexibility and maximizing every position for a deeper stretch. Each session is up to 45 minutes in our infrared sauna rooms that are virtually ran.

Body Concepts LLC

1615 N. Riverfront Dr. Mankato, MN 56001 507.381.5467

bodyconceptsmankato.com

6. Stressless Mayfair

Recliner & Ottoman

Appearance-wise, Stressless Mayfair has that classic Stressless look you’ve come to recognize – elegant and laidback. Its cushioning is extra supple and comfortable, and contributes to making this one of our top sellers.

Johnson Furniture and Mattress

126 E Cherry St. Mankato, MN 507.345.3223

jfmankato.com

7. Chatham Blue Sapphire

Shown is a 14K White Gold Diamond Pendant 7.0mm Century Cut Chatham Lab Grown Blue Sapphire and diamonds.

Patterson's Diamond Centers

Mankato Hilltop 1031 Madison Ave Mankato, MN

507.625.1625

Downtown New Ulm 117 N. Minnesota St. New Ulm, MN 507.354.2613

pattersonsdiamondcenter.com

222268

2. Laurel Night Balm $112

4. Time To Get Your Flu Shot

3. CoolSculpting®

1. Infinity WindowsBuilt for life®

8. 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

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

10. Ariens Snow Blower

Featuring a wide 30” clearing width that moves 71 tons of snow per hour with a powerful Ariens engine. Blows snow up to 50 feet, 14” auger and impeller diameter, Auto-Turn Triggerless Steering, Interlocking handles for one-handed operation. Get yours today!

C&S Supply

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

11. KUHL®

Born from the rebellious philosophy to question everything, we design for those who pursue excellence on the road less traveled. Our goal is simple. Employ and partner with great people, source responsibly, and provide a higher quality of living for all involved to make the best product. Shop Nutter Clothing Co. today!

Nutter Clothing Co.

320 S Minnesota Ave St Peter, MN 507-931-4340

12. EMSCULPT NEO

The first and only FDA cleared non-invasive body shaping procedure that provides simultaneous fat elimination and muscle building in a combined 30-minute session. Multiple treatment applications including abdomen, buttocks, arms, calves & thighs. Can treat BMI up to 35!

Giddie Skin

530 N Riverfront Dr. Suite 130 Mankato, MN 507.381.7723

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8.

9. 10.

Mind Body & Spirit THE TRINITY…

After 32 years of working in the complementary and alternative medicine industry, I have learned a few things. One of these “things” is that the human consists of what I call the Trinity…the mind, the body, and the spirit. When working within the spectrum of holistic healing, we automatically divide the human into these three components.

Our Mind, or more specifically, our thoughts, are incredibly powerful. The Buddha said, “The mind is everything. What you think you become,” and the Christ said, “As you think, so shall you be.” The vast majority of our thoughts are actually subconscious, and are based in either fear or love.

There is an old Native American concept that our thoughts are like two wolves that live in our mind and one is based on love and the other on fear. It goes on to conclude that whichever one we feed is the one that has the most power. Meditation is the most effective way to connect to and train the mind. We often are asked what the difference is between meditation and prayer. Simply put, prayer is talking and meditation is listening.

Meditation is a science and an art. There are copious studies that have been done on the effects of meditation. Some of these studies show that there is a change in the neurological pathways of the brain, some show that the nervous system functions better and blood pressure is lowered. What I know is simply that I am a better person from nurturing a practice of meditation.

The Body component of my trinity is really about how we take care of the physical. Of course, being a body worker, I am going to tell you that including massage in your life is going to make your body healthier. Massage is not a “pampering” or a luxury. Using massage therapy increases your circulation, decreases blood pressure, decreases stress upon the nervous system, improves our immune system, and allows for tissue to remain supple as we age which in turn creates healthier joints and allows us to move and keep our strength.

I would be remiss if I didn’t also mention a few other choices that are important for a healthy body. We need to feed our bodies real food, decrease processed foods, eliminate sugar. We need to give ourselves hydration, and ground with mother earth. We need to stretch and move our bodies and keep our muscles strong.

The final component is the Spirit. I consider this category to include all that we cannot see. In my industry, it is often referred to as the metaphysical. Often we speak of working with the energy fields, which are made up of the aura, chakras, meridians, and nadis. I believe that the “spirit” is the energy or chi that moves through the metaphysical anatomy. I have studied several modalities that work with the energy, some of which are Reiki, Qi Gong, and Healing Touch.

These disciplines are much harder for people to understand, but were what medicine was thousands of years ago. If these techniques didn’t have some validity, our species would have been extinct millennia ago as modern medicine is just in its infancy stage, being only hundreds of years old.

If we follow the precepts of Chinese medicine, we know that the chi flows through the seven pairs of meridians, and nourishes the physical body. If the chi is stagnant, whatever part of the body it is to be nourishing will lack. When an aspect of our body is stagnant, that area becomes more susceptible to injury, illness and disease.

When I am doing a Reiki session on a client, I am joining the rei (heavens) and the ki (earth) and where heaven and earth are married, we create the present moment, and therefore, the presence of the Divine healing energy. In Reiki, the practitioner does not intend anything but simply brings an increased amount of chi to the person receiving and where that person needs their body to be nourished, so shall it be.

In conclusion, you really can’t go wrong when we take responsibility for our mind, body and spirit. For I believe that when we live consciously, we know for certain, “All. Is. Well.”

JANE DUNN

Healing Hands Wellness Group Waseca

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