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BY EILEEN MADSEN Editor
about this time, no matter how many years it’s been, a familiar niggling of dread washes over me. All due to those three little words: Back. To. School. The end of carefree days, the prospect of sitting in a classroom for hours, the noisy din of the lunchroom, and the slamming of lockers looms large. Then I remember I graduated high school in 1978 and snap out of it. However, one’s college years don’t typically invoke that same uneasy feeling. Maybe because college is a choice. Much like a dodge ball to my head in grade school gym, I was stunned when I found out the number of women in the river valley area who have chosen to return to higher education well into their adult years.
Hence, it’s purely academic that we present our first Back-to-School issue. Cover feature Danielle Duffey is both an employee of Minnesota State University, Mankato in the alumni relations office, as well as a student. This six-year military veteran already has a 4-year degree in marketing, but is currently pursuing a Masters of Science in counseling and student personnel with an emphasis on college student affairs. Having suffered the deaths of her father, as well as a child, Danielle decided to embrace those experiences and educate herself on how to support others. Class act.
Some people never learn, but photographer, chef, world traveler and philanthropist Renee Rezlaff is not one of them. Making a decision to be happy at age 50, she embarked on a years-long journey that reimagined her life, first returning to school for a culinary arts degree, following up with classes in photography and graphic communications. After doing some critical
thinking and leaving her corporate job, Renee combined her passions and provides personal chef and catering services as well as freelance photography. She credits a love for reading and applies what she learns to real life. Book smart.
I went back to school myself recently, in a manner of speaking. A good friend and former classmate of mine and I got together in our hometown, and were able to wander the halls of our old alma mater. We skulked down memory lane through the library, all the classrooms, the lunchroom, tried to remember all the teachers’ names, and giggled like—well, school children. We even crashed the forbidden teachers’ lounge. The best part of our adventure was no quiz later.
Sometimes the student becomes the teacher. Such is the case with college senior from Muenster, Germany, Katharina Reiswich. This senior environmental engineering student at the University of Applied Sciences, is undertaking a 5-month internship at New Ulm Public Utilities water filtration and wastewater treatment departments. Katharina’s job involves testing drinking water and assists with data collection and analysis. She’s also a quick study on environmental topics, exchanging knowledge and ideas from Germany on green energy, pollution control, waste recycling and the entire water cycle. All in favor of learning about healthy communities, raise your hand.
A dozen or so women who have furthered their education as adults are spotlighted on our Noteworthy pages. They share the experiences of going to school while working full time, raising a family, and why they chose their particular career paths and degrees. From healthcare provider, to insurance agent, to poet, they all made the grade.
So if you think it’s too late to go back to school, take a page from the women in this issue of River Valley Woman. That’ll teach ya.
Shop Body Concepts Boutique for the latest fashion, hand bags, jammies, jewelry, self-care items, unique gifts and more. Something for everyone!
Floating has become the best-kept secret to safely and naturally relieve stress and anxiety. A float tank (ours are more of a float room) provides a weightless environment that when combined with pitch darkness and silence, creates sensory reduction. With the sensations of the outside world removed, your body and mind are allowed to completely relax and unplug.
A 2001 study in the Journal of the Canadian Pain Society found that spending time in a floatation tank effectively decreased anxiety and depression and increased optimism. In summary, floating takes you to your happy place.
WITHOUT HAVING THE SUPPORT AT HOME OR WITHIN MY OWN TEAM, I WOULDN’T BE ABLE TO BE A STUDENT. THEY BELIEVE IN THE LONGTERM VISION AND THE GROWTH WITHIN ME.
As a teen Danielle Duffey wasn’t quite sure what she wanted to do but now, two decades later, the Mankato-based woman, who is both an employee of, and student at, Minnesota State University, Mankato (MSU), is on a route that she knows was always meant for her. She grew up near Mankato and attended Lake Crystal-Wellcome Memorial High School.
By BROOKE WOHLRABE
PHOTOS BY JENNIFER BRANDES
“After I graduated from high school I joined the military. I joined the Army Reserve and did training for about six months so it delayed my college experience a little. When I returned I enrolled at MSU,” Duffey shared.
For her, the path made sense as it helped fund her college tuition and allowed her to do some traveling and make friends. Duffey remained in the military for about six years.
She graduated from MSU after four years with a degree in marketing. Duffey said she had developed a niche for event planning and traveling and thought that marketing was a broad enough field to do something with it that she enjoyed.
“My first job was in hospitality. I worked at a hotel near campus and helped with events. I enjoyed it but it lead to burnout— the nights and weekends,” Duffey said.
In the 15 years between then and now, Duffey has had various jobs in the hospitality and tourism sector in and around Mankato. She started working at MSU just over two years ago in the alumni relations office.
“Being an employee and knowing it’s always an option to take classes, I immediately took a class that fall,” Duffey said.
She is currently pursuing a Masters of Science in Counseling and Student Personnel with an emphasis on College Student Affairs.
The program, which is hybrid with a mix of in-person and online classes, is a good fit for Duffey.
“I’m doing a three year program because I work full-time, and I have a family and there’s a lot of demands. I should graduate within the next year and a half,” she said.
She did say that there is ‘no match’ for in-person classes as it allows for engagement and good conversation. However, as someone who works a full-time job, time is literally money— which is a big constraint.
“I prefer a combination. The program offers a really good mix. It works,” Duffey said.
As for how she settled on the program, Duffey said that through her past life experiences, she’s developed an interest in counseling and ultimately wants to help students succeed.
“What I say to myself is, it’s like my whole life I have taken the road less traveled. Joining the military, I was the only female in my high school class. I had to work really hard,” Duffey said.
She said her father passed away her sophomore year of college, which was a challenge to get through. Later in life after getting married and starting a family, Duffey lost a young son in 2016 due to Sudden Unexplained Death of a Child (SUDC).
“Blake was a vibrant, loving spirit who brought joy to everyone with his infectious smile and playful nature. He loved outdoor adventures, playing with his older sister Emily and joining our family on camping trips. His hugs were legendary and his absence is felt deeply every day,” Duffey said.
Since her son’s passing, Danielle has done a lot of introspection about her life’s direction and purpose and she has found comfort in connecting with others and believes that fostering compassion has been a natural extension of her military service, where community is vital.
“Grief in general has been a big part of my life so that definitely impacted my choice to come back to school in the area of counseling specifically. In grief and in loss and in life transitions, I can really support other young adults,” Duffey said.
Danielle said she is committed to leveraging her experiences to authentically connect with and support others in both personal and professional capacities and feels fortunate to have found a position on campus that
YOU’RE GOING TO FEEL UNCERTAIN OR INTIMIDATED BUT TAKING THAT STEP FORWARD BRINGS NEW OPPORTUNITY FOR LEARNING ABOUT YOURSELF.
aligns with her passion and purpose.
Outside of work she’s passionate about supporting others in any way she can.
She’s very confident in where she is at now and said it’s a fulfilling feeling. However, when she started out she did admit to feelings of imposter syndrome.
“I’ve been out of school for 15 years. I walked in the classroom and most (students) were in their early 20s and I’m in my late 30s,” Duffey said.
While it took her some time to get into a ‘groove,’ she said she’s become more comfortable and more accustomed to her classmates and now has a cohort that she can converse with.
“The reward outweighs the challenge,” she said.
After she’s finished with her program and has a new degree under her belt, Duffey wants to be able to help prepare students on campus with their academics which will lead them to a career path.
“I know that part of this journey, there’s such a deeper purpose in
what I’ll be doing. I have an innerknowing that I’m helping others in their journey, and in their struggles and transitions,” Duffey said.
For those considering going back to school later in life, Duffey wanted to express the importance of investing in yourself.
“You’re going to feel uncertain or intimidated but taking that step forward brings new opportunity for learning about yourself,” Duffey said.
She did say that taking the next step requires some sort of support.
“Without having the support at home or within my own team, I wouldn’t be able to be a student. They believe in the long-term vision and the growth within me,” Duffey said.
Just as she’s gotten through adversities with the support of others, she’d like to help younger students do the same.
“If someone has a pretty strong nudge to go forward with something, you get to a point where you can’t resist it. That’s the leap of faith I took and while it’s challenging, it’s suppose to be. It’s also very fulfilling,” Duffey said. RVW
What do you like to do outside of work?
“Our family goes camping in our 1985 vintage airstream motorhome. My husband restores them and it’s amazing. We camp in that.” What would you like to learn?
“I love to travel and I’d like to study another language. We’ll see.”
What do you look forward to?
“We love live country music and we attend the annual Winstock Country Music Festival.”
$4,000+
By CHRISTINE NESSLER
It’s been an interesting road trip and learning curve, with lots of mistakes and lots of successes, and lots of great people along the way.
a quiet New Ulm neighborhood, lives a world traveler and philanthropist. According to Renee Retzlaff, she is living her best life. Taking a gamble, mid-career, paid off for Retzlaff and allowed her to rethink her journey, challenging her to tackle uncharted territory and become a resource and inspiration for others.
Retzlaff now owns two successful businesses. Renee Marie’s Cuisine provides personal chef and catering services, and RMB Design Photography provides photography for hire as well as home decor and gifts. Aside from her businesses, Retzlaff has dedicated this season of her life to sharing her passion with people and living her purpose.
What Retzlaff refers to as a ‘life reimagined,’ on her website, began in her early forties when life took a turn. Her younger sister Jody passed away at the age of thirty-six, leaving Retzlaff to reevaluate her own life including her financial situation, her spiritual life, and her career.
“Jody taught me more about living while she was dying than I can explain,” said Retzlaff. “I took a step back and looked at where I was in my life and what was and wasn’t working. I made changes and I have no regrets.”
When Retzlaff turned 50 she went back to college to pursue a culinary arts degree. In the process of that she took an elective class – photography, and fell in love with the camera. She finished her culinary arts degree and immediately enrolled in graphic communications.
She was hired by a big corporation to make fundamental changes
to various programs as well as managing a team of approximately 40 people. When there was yet another change at the top and new commands were trickling down to departments, Retzlaff decided it was time to make her own transition.
Leaving her corporate job was a pivotal moment for Retzlaff. Understanding the healing power of nature, she traveled to the Rocky Mountains, and took time to evaluate her skill set and determine her next move. After taking a hard look at her life, Retzlaff said she chose to be happy.
It was the book, Chase the Lion, by Mark Batterson, that initially inspired Retzlaff to reconsider her life’s path. Changing paths didn’t make for an easy journey right away. Changing directions meant making sacrifices. It meant working nights at Hy-Vee to pay the bills. By then Retzlaff had already earned an additional degree in culinary arts, driven by a lifelong love of cooking. She also had been dabbling in photography, something that drew her closer to the nature she loved.
“I decided I was going to take two passions that I loved and mesh them all together,” said Retzlaff. According to her website, combining those two loves helped her find balance.
When she pursued another degree in photography, people scoffed at her pieced together dream, telling her she needed to pick one passion to devote her time to, but Retzlaff followed her heart instead of the advice of naysayers, and never looked back.
“I thought I’ll just go on my own road and make it my journey and see where it takes me,” said Retzlaff. “It’s been an interesting road trip and learning curve, with lots of mistakes and lots of successes, and lots of great people along the way.”
Retzlaff’s upbringing contributes to her inclination towards food,
nature and lifelong learning. As a kid, her family traveled to what Retzlaff claims was 9,000 of Minnesota’s 10,000 lakes. With each new destination, her parents encouraged the kids to research the area prior to their visit. In addition to her appreciation for nature, Retzlaff says it also encouraged her to find knowledge in books. Retzlaff is an avid reader and applies what she learns to her life.
“There’s not a book that I have read that I haven’t taken something and tried to apply it,” said Retzlaff. “It broadens our whole vision in ways that are hard to explain unless you’re a lifelong learner.”
Another book that has influenced Retzlaff is God’s Guest List: Welcoming Those Who Influence Our Lives, by Debbie Macomber. She explained that in the book you are asked to consider who God invited to your table and why.
“I travel through life wondering about that,” said Retzlaff. “With different people I meet, I wonder if there was something in the exchange I needed to learn. I am intrigued by that concept as I move through life and stumble across different people.”
Retzlaff made a connection with the driver of an African safari. After twelve days of conversation while driving through conservatories and national parks, they became lifelong friends. On a trip to Alaska, Retzlaff met a couple fellow photographers with whom she remains in frequent conversation.
“As a lifelong learner, I wonder what value is going to come or what value am I going to give through this connection,” said Retzlaff.
Meeting inspiring people while on her travels has led Retzlaff to a new season in her life, a season of paying it forward.
“All of the photography I have sold I have given the proceeds to a conservation effort that is important to me,” said Retzlaff.
The first non-profit to benefit from Retzlaff’s passion for photography was the Turtle Conservation Program in Cozumel which protects the island’s diminishing turtle population. As a scuba diver, Retzlaff has seen the benefits of their conservation efforts over the last 30 years of diving.
“The first time we dove, we were lucky to see one turtle in a week,” said Retzlaff.
“Now when I
dive, we may see two or three on a dive.”
According to Retzlaff she has met many amazing people along her journey. One of which is the director of the Turtle Conservation Program. She also interviewed and talked to 10 of their most dedicated volunteers, and was inspired by their passion and commitment for saving and protecting the turtles.
At a resort she frequents, Retzlaff met a woman who founded a nonprofit organization, The Centre of Love Foundation (TCOLF) in Kenya, which provides a welcoming and safe place for women, kids and community members, as well as essential services. Since Retzlaff had already planned a trip to Kenya, she volunteered her photography services to the nonprofit when she was there.
Retzlaff’s chance meeting took her to Kibera, a neighborhood of Nairobi, Kenya. Kibera is the largest urban slum in Africa. Retzlaff took photographs that they’ve used to promote the services provided to individuals in that area.
“I find ways to pay forward,” said Retzlaff. “I am going to push that more with the photography side and see where that goes.”
Retzlaff referenced The Purpose Driven Life: What on Earth Am I Here for?, by Rick Warren, as the book that prompted her to think about the different seasons we all go through in life. She said in this season of her life, paying it forward has become very important to her.
“I feel blessed with the opportunities that I have had and the people in my journey,” said Retzlaff.
Retzlaff is ready and willing to share the lessons she has learned with others, and even took on a mentee some years back who has become family. She wants to challenge women to take a hard, serious look at their lives. If they aren’t happy, she encourages them to change it.
“Don’t be afraid to bet on yourself,” said Retzlaff.
According to Retzlaff, betting on yourself requires some reflection. Know yourself and understand your strengths and weaknesses. Learn from and acknowledge your mistakes.
“I learn more from the mistakes I’ve made than the successes,” said Retzlaff.
Retzlaff also encourages women (and men) to go through life with their eyes wide open, taking in all life has to offer.
“Be open to whatever shows up. When we get stuck in a rut, we miss out on so many opportunities,” said Retzlaff.
I took a step back and looked at where I was in my life and what was and wasn’t working. I made changes and I have no regrets.
There’s not a book that I have read that I haven’t taken something and tried to apply it. It broadens our whole vision in ways that are hard to explain unless you’re a lifelong learner.
It took Retzlaff nearly 20 years to finally decide to pursue her passions because she never thought it was the right time. She finally realized there was never a ‘right time.’
She hopes others will take the leap into their passions as well, no matter their ages. Her advice is to embrace that the leap is scary, but have a plan, think it out, and tweak it as you go. According to Retzlaff, that could mean starting by building your confidence with small things such as going to a restaurant alone, going on a trip alone, or buying a car alone.
“Reimagine something different,” said Retzlaff. “It is doable and it can be a passion. Pick a direction and then just move.”
As a lifelong learner, Retzlaff has been influenced by many books including Chase The Lion by Mark Batterson which encouraged her to rethink her journey.
Retzlaff has paved her own way and created a lifestyle that allows for flexibility and spending more time with her partner Pat Ubl, their children, and their combined fourteen grandkids between the ages of two and thirty.
“I’m in a position that I have created,” said Retzlaff. “I said yes to me and there’s no going back.” RVW
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Katharina Reiswich, a senior undergraduate student studying environmental engineering at the University of Applied Sciences in Muenster, Germany, is currently undertaking a 5-month internship at the New Ulm Public Utilities in the water filtration and wastewater treatment departments.
Tell us a bit about yourself:
I was raised in northern Germany but relocated to western Germany for college. For this internship, I condensed my life into two suitcases and embarked on a journey across the globe. I'm currently living with the New Ulm city council president, Andrea Boettger, and her family.
Following my 5-month internship, I will need to write a bachelor's thesis to complete my degree. Subsequently, I intend to pursue a master's degree in water engineering. What is your role at New Ulm Public Utilities (NUPU)?
My days never look the same. Some days involve testing drinking water to gather data for an upcoming project, while others are spent familiarizing myself with the operations at the plants to understand the work environment I can expect in Germany. Additionally, I assist extensively with data collection, analysis, verification and daily testing routines. Overall, I am engaged in a variety of tasks, ensuring that each day is dynamic and different.
How did you come to be an intern with NUPU?
My professor at college in Germany, Dr. Wetter, maintains a strong relationship with the University of Minnesota. As a result, there are multiple internship opportunities available each year. I applied to these placements without knowing where I would be assigned. Consequently, my professor matched me with New Ulm. The city is involved in the Climate Smart Municipalities (CSM) project led by the University of Minnesota and was looking for an intern. Thus, here I am!
What do you bring from your education and background that benefits the utilities?
My college courses have equipped me with knowledge in various environmental topics. I have studied 'green' energy, pollution control, air quality management, waste management and recycling, resilient city development, and, most importantly to me, the entire water cycle—from the aquifer or river, through urban infrastructure, and back into the river. This comprehensive understanding allows me to contribute across a range of subjects.
Additionally, I'm here to facilitate knowledge exchange between Germany and the US. We're actively sharing ideas about challenges and solutions faced by both countries. Furthermore, my practical experience gained through coursework has prepared me well for the hands-on aspects of my internship. The testing conducted by NUPU serves as a practical application of the skills I've acquired.
What have you learned so far or what do you hope to learn in your experience during this internship?
One skill I have significantly improved is my proficiency in Excel. I believe I now know every command within the program. However, the most valuable aspect of my internship has been gaining insight into how the city manages the extremely hard raw water in New Ulm. While the water is already considered as hard in many parts of Germany, New Ulm's water is ten times harder. Observing how this impacts the treatment process has been fascinating.
Additionally, on the wastewater front, I've had the opportunity to witness how industrial activities influence treatment methods. However, one unexpected experience has been visiting a steam plant as I haven’t seen nor learned about it. Any differences stand out from how things are done in relation to conservation of resources in the United States vs your country?
There is! In Germany, for example, we have four different waste bins: paper, organics, plastics, and residual waste. Additionally, there are separate bins for glass, which are further divided into white, green, and brown glass. But what I miss most is that every plastic and glass bottle would have a deposit. So, every time you purchase a bottle, you pay a small deposit that you get back upon returning it. This system encourages higher recycling rates.
Anything surprise you about life here in the United States?
Since we are learning a lot about the U.S., its people and culture, there is not much that has surprised me. It has rather surprised me, how truthful the stereotypes are. As for example, how open and friendly people are or how big everything is. In general, I would say, that I only had positive surprises.
How have you enjoyed the community so far?
The community always makes me feel welcome, and I enjoy spending time with residents of New Ulm, regardless of their age. I feel like New Ulm is a close-knit community where everyone knows each other and gets along well. I appreciate the opportunities to explore and engage with the area and its surroundings. RVW
COMMUNITY
• 318 adults gained employment
154 Youth were paid $276, 995 for
gained employment paid $276, 995 for and needed to upskill the senior program
Provided training to 101 people unemployed and needed to upskill participating in the senior program
households received Energy
Weatherized and repaired/replaced furnaces and water heaters in 277 with Federal, State and
Facilitated 9 Homeless Response
627 children participated in Head Start school readiness programming
•
to 101 people or were needed to upskill benefitted from the senior program received Energy repaired/replaced water heaters in 277 Federal, State and Homeless Response lender for Housing
318 adults gained employment
source of dental care community.
• 28 children with dental needs received treatment
154 Youth were paid $276, 995 for work experiences
Provided training to 101 people unemployed and needed to upskill
households received Energy and repaired/replaced water heaters in 277 Federal, State and Funds
• Accounting staff processed 7,510 vouchers
• 21 children were diagnosed with a disability and received services
Homeless Response
provide opportunities for community
• 1,302 tax returns completed for $1,455,208 in credits and tax refunds
• 627 children participated in Head Start school readiness programming
• Facilitated 9 Homeless Response
• 21 homeless children were served and 9 received housing
29 children established an ongoing source of healthcare
• 28 children with dental needs received treatment
unemployed and needed to upskill Weatherized and repaired/replaced paid $276, 995 for and needed to upskill the senior program
Accounting staff processed 7,510 vouchers
• Weatherized and repaired/replaced
62 children established an ongoing source of dental care
154 Youth were paid $276, 995 for unemployed and needed to upskill participating in the senior program
lender for Housing
fostering a sense of community and while helping individuals gain
participating in the senior program HOUSING
21 children were diagnosed with a disability and received services
21 homeless children were served and 9 received housing
• 163 households received rental assistance
29 children established an ongoing source of healthcare
627 children participated in Head Start school readiness programming
• 172 families prevented from homelessness in 6 months
1,302 tax returns completed for $1,455,208 in credits and tax refunds
households received Energy and repaired/replaced
• 28 children with dental needs received treatment
• 62 children established an ongoing source of dental care
21 children were diagnosed with a
• Paid $746,744 to area landlords on behalf of our clients
• 627 children participated in Head Start school readiness programming
behalf of our clients
homelessness in 6 months
• Over 86,529 visits to
www.mnvac.org
• Paid $746,744 to area landlords on behalf of our clients
• 3,173 inquiries fielded for car information and assistance
• 82 vehicles donated
• 11 individuals participated in the new-car lease program
Generated $695,837 in revenues
• Paid $746,744 to area landlords on behalf of our clients
• 163 households received rental assistance
• 172 families prevented from homelessness in 6 months
• Paid $746,744 to area landlords on behalf of our clients
new-car lease program
• 627 children participated in Head Start school readiness and 9 received housing 29 children established an ongoing
• Combined stores received
• MVAC was highlighted media 38 times this year
• Over 86,529 visits to
• 163 households received rental assistance
• 172 families prevented from homelessness in 6 months
• 21,176 volunteer hours
• Generated $695,837 in revenues
• 166,450 individuals reached through social media
• Paid $746,744 to area landlords on behalf of our clients
• 16,114 volunteer hours participants
Donate Goods: and donate gently used items to our thrift stores. Every item you donate supports our programs and provides affordable options for those in need.
• 295 hours donated by MVAC
Financial Contributions: donations enable us to expand our services and reach more people in need. Consider making a one-time or recurring donation to support our mission.
Volunteer Your Time: dedicated volunteers who help us run our programs and events. Your time and skills are invaluable to our success.
• MVAC was highlighted in the media 38 times this year
•
• 852 attendees supported at the second annual Battle, raising over $92,000 for the Community Services Department VOLUNTEERS
• 3,173 inquiries fielded for car
• 166,450 individuals reached through social media
• 82 vehicles donated
• Over 86,529 visits to www.mnvac.org
• 21,176 volunteer hours contributed to the agency
• 11 individuals participated in the new-car lease program
• Generated $695,837 in revenues over expenses
• Combined stores received $2,092,661 in donations
• MVAC was highlighted in the media 38 times this year
• 16,114 volunteer hours contributed by program participants
• 11 individuals participated in the
• 3,173 inquiries fielded for car information and assistance
Generated $695,837 in revenues
82 vehicles donated 11 individuals participated in the new-car lease program
MVAC was highlighted in the media 38 times this year
Combined stores received $2,092,661 in donations
166,450 individuals reached through social media
• 852 attendees supported MVAC at the second annual Lip Sync Battle, raising over $92,000 for the Community Services Department
• 166,450 individuals reached through social media
• Over 86,529 visits to
Together, we can create a stronger, more vibrant community. Visit www.mnvac. org to learn more about our services, upcoming events, and how you can get involved. Your support is the foundation of our success. Thank you for helping us empower and uplift our community.
• 295 hours donated by Board of Directors
• Generated $695,837 in revenues
Combined stores received
• 21,176 volunteer hours contributed to the agency 16,114 volunteer hours contributed by program 295 hours donated by
Minnesota Valley Action Council is shifting to a Whole Family Approach. By choosing this path we are working to:
Total Time 1 hr 40 min | Prep Time 15 min | Servings 4
1 c. tightly packed fresh basil leaves, plus additional for garnish
¼ c. loosely packed fresh dill, plus additional for garnish
1 medium shallot, peeled and coarsely chopped
2 tbsp. Gustare Vita white wine vinegar
1 ½ tbsp. fresh lemon juice
¼ tsp. coarsely ground Hy-Vee sea salt, plus additional to taste
¼ tsp. coarsely ground Hy-Vee black pepper, plus additional to taste
1 ½ c. Gustare Vita olive oil
1 (1½- to 2-lb.) Hy-Vee Angus Reserve beef flank steak, about 1 in. thick
2 medium heirloom tomatoes, sliced
½ (12-oz.) pkg. Bushel Boy cocktail tomatoes, quartered
½ c. Sunset Flavor Bombs cherry tomatoes, halved
1 (8-oz.) pkg. sliced fresh mozzarella cheese, torn in half
Place 1 c. basil, ¼ c. dill, shallot, vinegar, lemon juice, ¼ tsp. salt and ¼ tsp. pepper in a food processor. Cover and process on high for 30 seconds or until finely chopped, stopping to scrape down sides as needed. With food processor running on high, slowly add olive oil in a thin, steady steam. Set aside ½ c. (8 Tbsp.) herb dressing for serving.
Place steak in large resealable plastic bag. Pour remaining herb dressing over steak; seal bag. Turn bag to coat. Marinate at room temperature for 1 hour or refrigerate up to 12 hours. Remove steak from marinade; discard marinade. Pat steak dry with paper towels.
Preheat a grill pan or large nonstick skillet over mediumhigh heat. Add steak to pan; cook for 12 to 15 minutes or until steak reaches at least 135 degrees for medium-rare doneness, turning halfway through. Transfer steak to cutting board. Loosely cover with foil; let rest for 10 minutes. To assemble salad, spread 3 Tbsp. reserved herb dressing on a large platter; arrange heirloom, cocktail and cherry tomatoes, and mozzarella on top of dressing. Thinly slice steak across the grain; arrange on platter next to tomatoes. Drizzle remaining 5 Tbsp. reserved herb dressing on top of steak. Garnish with additional basil leaves and dill, if desired. Season to taste with additional salt and pepper.
Juicy tomatoes add a burst of flavor to salads, burgers and sauces, or can even be enjoyed on their own.
Commonly mistaken as vegetables, tomatoes are botanically fruits that vary in size and can be red, yellow, orange, green or deep purple. They can also taste sweet, tangy, earthy or mild depending on the variety. Although raw tomatoes offer higher levels of immuneboosting vitamin C, studies have shown that cooked tomatoes provide increased levels of lycopene – an antioxidant that may reduce cancer risks. Tomato varieties rotate through the year at Hy-Vee. At any given time, expect to find small, sweet and crisp snacking tomatoes (grape or cherry), tangy and meaty roma tomatoes, and large slicing varieties (beefsteak or heirloom).
Ripe tomatoes will be firm, feel heavy for their size and smell slightly fragrant. Avoid fruits with blemishes or soft spots.
Tomatoes are best kept whole at room temperature and should be used within a week after reaching ripeness. Refrigerate sliced tomatoes in a sealed bag or airtight container and use within three to four days.
Gently rinse tomatoes with water. If needed for a sauce or soup, peel tomatoes first. Slice tomatoes in half lengthwise from stem end to bottom using a serrated utility knife. Gently scrape out the seeds, if needed. From there, slice, dice or chop for use in recipes.
“I went back to school at 39 (after raising my kids & having kidney cancer) for massage therapy at Ridgewater College in Willmar. I now own a salon and spa and have my own massage practice. Last year I started as a Clinic Lab assistant for the massage therapy program at Ridgewater College in Hutchinson. Fun fact: My daughter also went through the program three years after me and works with me.”
I went back to school for my masters in social work with an emphasis in child welfare in 2018 and graduated in 2020. I didn’t get to have a graduation ceremony because of the pandemic which was sad. I have since earned my clinical licensure. I am 48. I work with birth to 18 as a child therapist at Journeys Towards Healing Counseling Center.
I am 52, finished my bachelor’s degree two years ago, and received my associates in 2012. I attended online school for both degrees. I work as a senior licensed insurance business account manager for North Risk Partners in Mankato.
I earned my Master of Arts degree at age 31 (about 10 years after earning my bachelor’s degree, about 7 months before my second marriage and a year before the birth of my first child). In 2021 I earned a wellness counseling certification (online) and became a mental health first aider.
I went to college for two years after high school, became pregnant, kept going, but then quit before I got my degree. I ended up going back to school as a single mom and got an AAS degree, and then returned to school again and received a BA in elementary education. Shortly after that, I got married and had two kids when I went back to school again to work on my Masters and EL license. I quit school to have my third child before I could get my master’s (but did get my license). I ended up having to start over on a new master’s all while I was working full time as a teacher and my husband was working 3 to 11:30 pm. It was very difficult, especially since I had a child with health issues at home also, but I did graduate, and went on to obtain my principal licensure. After that, I completed a fellowship at UCLA.
I went to college at 37, and earned my bachelor’s degree at 41 in early childhood education. I went on to earn my masters in special education at 46 and earned my PhD at 57. I am now a professor of special education at Southwest Minnesota State University, and am 62.
Eustice
I went back after 21 years to get my bachelor in social work which I will graduate from MSU-Mankato in just 2 weeks! Going to continue with my master’s in social work at the University of Kentucky online program.
I went to school for dental assisting when my twin boys were three months old. I’m currently going back to get my bachelor’s degree in biomedical science through Arizona State Universities online program while I balance work, school and mom life! I work full time as a surgical assistant at an oral surgery office and that has inspired me to go back and advance my knowledge in the dental and medical field. My ultimate goal is to be a doctor. Whether that is a dentist or a physician or an oral surgeon, I haven’t quite decided that yet but that’s the end goal!
When I started school my kids were 7, 6 and 2. During the middle of my master’s program the pandemic hit and I created a nonprofit, Child’s Place. It was a chaotic seven years. If you’re interested in my story I am happy to share. It’s a STRUGGLE, and you will feel SO much “mom guilt” but for me, it was worth it in the end.
I earned my bachelor’s and master’s degrees from MSU, Mankato as a young adult and returned to earn my doctorate degree later in life, finally finishing at age 52. I’m currently back in school to wrap up my bachelor’s degree, while being a mom, working full-time as a strategic account director at Scholarship America and running a non-profit volleyball club as president.
I went back to school in my mid-forties and now own two massage practices in two cities. When the pandemic hit and I was furloughed and began writing poetry with people all over the world. I am now a teaching assistant for International poet, Buddy Wakefield. Who says getting older is boring? I'm living my wildest dreams!
I graduated high school in 2009. I knew my passion was healthcare, allowing me to connect with patients and their families. I worked hard through college at MSU-Mankato. During nursing school I had many sleepless nights studying while holding two jobs throughout the 4-5 years of schooling. After graduation, I settled into a few different roles over a 10year timeframe. I worked with mental health patients, surgical patients, acute hospital care including general care and ICU critical care. During my time as a nurse I was married, had our first child, and transitioned into our first home. After 4-5 years of being in the nursing role, I knew I wanted to go back to school. I wanted to be a better resource of knowledge for the people around me and my loved ones, so I decided to go back to nurse practitioner school. In 2018 I started easing my way into classes again at Winona State University. We welcomed our second child in 2019. I transitioned to South Dakota State University as I was accepted into the Doctorate of Nursing Practice Program. In fall 2019, my nurse practitioner journey took off. I worked at the hospital all through schooling while raising three beautiful girls (now 7, 5, and 3). I had clinicals full time while squeezing overnights in on the weekends and hours in after my clinical day. It was wild but so worth every second as I graduated in May 2023, and am currently transitioned into my role as a nurse practitioner at an amazing facility with the best team. I learn and grow into my position every day and I love being a resource to those around me.
I struggled with substance abuse through my early adult life. I had a child and a car accident that exacerbated my alcohol use and then got clean in 2012. I had a degree in hospitality and restaurant management and worked for a local restaurant for quite some time. However, it is not conducive to a recovery lifestyle or having young children. I had my second child in 2018 and became pregnant with my third child, and then the Covid pandemic happened. When I was participating in a Drug Court graduation for a friend, I decided that I needed to do something more purposeful with my life and I began a journey in January 2020 to pursue a degree in criminal justice and psychology. Originally I thought I wanted to be a probation officer, however I continued to get a masters degree in rehabilitation counseling with an emphasis in addiction studies, and am currently a licensed drug and alcohol counselor, and certified rehabilitation counselor. I am working toward obtaining my license, professional clinical counselor degree. I am a Rule 114-qualified mediator for the State of Minnesota and also own a small business. I currently am contracted with the Katalasso Group and our local county offices to do child welfare and other substance abuse cases for the counties. Counties that are included are Blue Earth Brown and Nicollet. I also just enrolled in my second master’s degree program for policy administration and start in the fall.
I actually went back to school when I was 33 for culinary arts. At the time I was working full time as a banker at a credit union and just dreaded going in everyday. I finally got the courage and determination to go back to school. I worked full time and went to school full time at night. I did this for 10 months and then went onto an internship for 8 weeks about 30 hrs a week, all while working full time. I love sharing my story because it shows that anything really is possible. I am now the owner of a successful bakery in Fairfax, MN. I moved here after working at various bakeries in the cities to open my own back in 2016.
By Roy Bain
When at first our hearing begins to fade; Though the signs are foretelling, we may choose to evade. We tell others they don’t speak clearly, they mumble a lot; My concentration is elsewhere, that’s why I ask what.
Please talk a bit louder; your voice is so weak; I could hear you OK, if you would look at me as you speak.
I can hear you just fine, when you’re close at hand. If you would learn to enunciate, I could understand. Being with family is one of life’s greatest joys; But, don’t expect me to hear with all of that noise. It’s easy to blame others, though it’s not really fair; It’s your hearing problem, solve it, show others you care. He who said ‘Silence is Golden’ spoke for himself only; For the hearing impaired, “Silence is Lonely”.
I have been canning for about 20 years now starting by canning salsas and simple freezer jam recipes. When I became a mom I wanted to feed my three kids healthy nutritious foods, so started canning more varieties of fruits, vegetables, pickled foods, jams and jellies. I can everything that is shelf stable, and love to freeze and dehydrate foods too. I plant my own garden and preserve everything that I can grow in Minnesota’s zone 4, or what the seasons allow. I love to go foraging in my yard for plants to preserve and have my kids help me with picking wild blackberries, wild violets, dandelions, clover blossoms and mushrooms, and make delicious jams and jellies, and dehydrate the mushrooms.
I’ve learned a lot about canning from trial and error, taste testing everything. I also raise my own chickens, can my own chicken meat and I water glass my fresh eggs. Water-glassed eggs are excellent for cooking and baking, but cannot be hard boiled.
Water glassing directions
Put fresh eggs place in a quart wide mouth size jar. Add 1/3 cup of pickling lime and fill with water to top. Cover with a lid and place in basement or cool, dark place up to a year. Many of these different methods I’ve learned from canning groups I joined during Covid. A friend encouraged me to start selling my canned goods at local farmers markets, which I enjoy doing and meeting new people. I sell what I grow in my own garden, or I get garden produce from family and friends. If I can’t grow in my planting zone, I shop at my local grocery store. I sell a huge variety of pickled foods, salsas,
By LEAH KRAMER
jams, jellies, butters, baked goods, eggs and fresh produce. My business is called Windsor Crafts and Produce.
Someday I would like to teach classes on canning and food preserving. I am very blessed that God has given me this talent.
Here are some of my favorite recipes:
Dehydrated Apples
Core and peel apples. Place peeled apples in one tablespoon lemon juice to keep from browning.
Drain and rinse.
Dip apples in sugar and cinnamon to liking.
Put slices on dehydrator trays. Dehydrate at 165 degrees for 8-12 hours or until crisp. Put in a jar or container and enjoy!
Apple Butter
Cut up apples leaving peelings on and place in a 6 quart slow cooker.
4 cups of sugar, dash of cinnamon, ground allspice, ground cloves, nutmeg and ginger or to taste.
Combine all in slow cooker on low for 6 hours.
When apples are soft puree with stick blender. Cook another hour on low.
Refrigerate, or can according to canning directions found on internet or your favorite cookbook instructions.
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. Call 507-931-2200 today for your easy to schedule appointment!
What is VINE, Faith in Action in a brief summary?
Since 1995, VINE has been a cornerstone non-profit organization serving the Greater Mankato region. We specialize in supporting older adults as they navigate the challenges of aging. At VINE, we’re dedicated to redefining aging by fostering the wellbeing of older adults through innovative programming, essential services, and active community engagement.
What services are offered?
VINE’s Aging Well at Home Services provide a comprehensive range of supports, including transportation, Meals on Wheels, volunteer visits, assistance with home chores, caregiver coaching and support groups, mental health care, and diversity programming.
The VINE Adult Community Center (VACC) offers a supportive space for older adults to improve their physical health, socialize with peers and learn new skills. We have a fitness center, indoor walking track, warm water exercise pool, billiards room, and offer a variety of exercise classes, educational presentations, and social activities.
VINE operates TRUE Transit, the public transportation program for rural Blue Earth, Nicollet, and Le Sueur Counties.
Who uses VINE’s services?
VINE serves a diverse community of older adults from all socioeconomic backgrounds. At the VACC, we have over 2,000 members. Additionally, our Aging Well at Home services support an average of 900 individuals a year.
How does one go about partaking in VINE’s services?
All it takes is a phone call to (507) 387-1666 or visit us at 421 E. Hickory Street, Mankato to connect with a VINE staff member about membership at the VACC or to learn more about the programs we offer through our Aging Well at Home services. More information about our programs and services can be found online at vinevolunteers.org.
Many of us are familiar with the thrift store, what can you tell us about that?
The VINE Home Thrift Store is located at 77 Star Street, Mankato. We sell gently used household necessities including furniture, kitchen essentials, appliances, antiques, books, jewelry, décor and more.
Everything in our store has been generously donated by people in the community and all the proceeds go towards funding VINE’s programs and services.
What would you like people to know about VINE that they may not know?
While our primary focus is on older adults, we also provide support for individuals caring for aging loved ones. This includes sandwich generation caregivers, who juggle responsibilities for both children and aging parents. Additionally, as a judgment-free facility, we warmly welcome adults of all ages with disabilities.
Tell us about the 10 year anniversary?
The VINE Adult Community Center (VACC) will be celebrated its 10-year anniversary in July with a community celebration.
From humble beginnings and ambitious dreams, the center has grown into a vibrant hub for older adults in the Greater Mankato region.
In May 2010, VINE Faith in Action started exploring options to unite its Summit Senior Center and VINE’s offices under one roof. After learning Blue Earth County was considering tearing down the Nichols building, VINE began evaluating it as a potential new home. In December 2010, VINE and Blue Earth County entered into a formal agreement to transfer ownership of the Nichols building for $1 with the stipulation that VINE had to raise $1.7 million for essential renovations. VINE quickly launched a $4.3 million fundraising campaign and secured enough funds to begin construction in July 2013. On July 1, 2014, the VACC officially opened with a fitness center, indoor walking track and rooms to accommodate exercise classes, educational presentations, and social opportunities for older adults.
VINE’s facilities continued to grow and improve over the years. In 2017, a warm water exercise pool was added, and in 2018, VINE completed the 5th floor, providing additional space for events, group fitness classes and activities.
Plans for the future?
We’re committed to spearheading ongoing initiatives that enhance the age-friendliness of Mankato and North Mankato. Our dynamic programs and services are evolving to better serve retirees and caregivers alike. At the VACC 10-year anniversary celebration, we unveiled exciting plans for a major remodeling project. This transformation will modernize accessibility, upgrade amenities, and enhance parking at the VACC.
How can people support what you do?
Become a valued member of the VACC community today or if you already are a member, encourage a friend to join too!
Volunteers are the backbone of many of our programs. If you’re interested in joining our dedicated team, call us at (507) 387-1666 to discover how you can make a difference.
You can also support us by donating gently used home goods or shopping at the VINE Home Thrift Store.
Does VINE have any events coming up soon?
VINE’s Love Your Age 55+ Expo will be held Tuesday, September 17 from 1-4 pm at the Mayo Clinic Health System Event Center in downtown Mankato. Attendees can visit with vendors, collect goodies, play games, socialize with peers, listen to informative presentations and sign up for a chance to win door prizes. The event is free and open to the public.
507-388-3300, 800-729-7575
by
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With back-to-school just around the corner, you might be shocked to know that all species learn the same. Yes, your cat and dog learn just as we do! Of course, they are not forced to sit at desks and study to pass exams or learn how to get “x” or “y”, but they learn based on what works and what motivates them. Of course, just as in people, motivation changes for each individual.
Ivan Petrovich Pavlov started his research back in the 1890 s when he accidentally discovered Classical Conditioning. He later started an experiment where he inserted a small test tube into each cheek of each dog to measure saliva when the dogs were fed a powder made from meat. He predicted that the dog would salivate when the food was placed in front of them but he quickly noticed that the dogs would start to salivate when they heard the footsteps of the people bringing the food. When he learned that the dogs would predict the food earlier in the process he decided to devote the rest of his career on this scientific discovery. He later used a bell to stimulate the dog’s salivation. This changed what we knew about psychology even in humans!
Dogs are no different than people in the fact that they learn to do things that work well for them but stop doing things that do not work. This is why a dog continues to jump because usually this behavior is reinforced by us by petting the dog, looking at them or talking to them. If we ignored this behavior and started rewarding the dog for all four paws on the ground, the dog would choose to do this new behavior because it pays out. Dogs quickly learn to predict things in their world with the help of our reinforcement! We can reinforce both good and bad behaviors. You grabbing their leash equals a walk, you touching the treat jar means them getting a treat. Think of all the things you make an association with everyday of your life! For example, people learn that the smell of food brings on a hungry feeling. You hear a certain song and a memory is triggered, or you suddenly want to dance. Associations consume our days!
Cats are not built like the dog who wants to please BUT they are motivated to do things that benefit them. Think of meal time. Fluffy meows at you and you give him food. If this does not work, he will try something else and you will eventually feed him. One would think you are his employee! Cats can be trained just like dogs when you find what motivates them. Most cats are easily motivated by tasty treats, canned chicken or tuna, or even play. In order for cats to learn you need a safe environment, no scary sounds or smells, reward good behavior and ignore or redirect unwanted behavior.
Of course, we would prefer the positive associations rather than the negative ones. I would prefer a “good job” when I have done something good, rather than being yelled at for doing something wrong. Punishment means you are decreasing the likelihood the behavior will occur again. It is the fastest way to change a behavior BUT it is so easy to do it wrong and cause “side effects.” Punishment needs to be effective enough to cause a response but not so severe that it scares the pet or causes a negative association. Think of a speeding ticket. You don’t get a ticket every time you speed, so you continue to do it. When you get a ticket you will slow down for a while but eventually start to speed again. If your car blew up when you speed, you would NEVER speed again. The punishment is effective, reliable—and expensive. When most people think of punishment, we think of ruling with fear in hopes of gaining respect and the person (or pet) will learn. In fact it is the opposite. Punishment will only cause your pet to be scared of you! Punishment does not need to be scary but simply IGNORING a pet’s behavior, means you are removing something (the attention) your pet wants. Think of when your dog jumps on you. You could choose to punish the behavior by pinching their toes, pushing them away, yelling at them but all those not only reinforce the behavior (he is still getting your attention) but they could also cause a sensitive dog to become fearful and later aggressive with people coming over.
Since cats only do what benefits them it is impossible to truly discipline them. Yes, you can spray him with a water bottle when he is on the counter but this does NOT teach him to stay off the counter, it teaches him to be scared of you. This association is made because the water bottle has never sprayed him when you were not home.
When working with your dog or cat, think of the associations you make on a daily basis and what behaviors you would like to see. Notice I never used the words “bad behaviors.” Both dogs and cats (and pets in general) only do natural behaviors and everything else are behaviors born due to us rewarding them. Think of how you prefer to interact with someone in our human world. Your “students” at home deserve the same kindness.
NICOLE LUECK, CVT MN Valley Pet Hospital Mankato
Every other year, the Women’s Foundation of Minnesota publishes a comprehensive report on the Status of Women and Girls in the State of Minnesota. This report highlights critical data points concerning the health, safety, economic status, and leadership roles of women. One revealing statistic from the report reads:
“Minnesota high school girls take fewer career and technical education courses than boys, with consequences for wages. While girls take fewer of these courses, when they do, the courses girls concentrate in are less aligned with the job market than those in which boys predominantly concentrate.
As a result, male students have more opportunities to obtain in-demand job skills training in high school and earn high wages with a high school degree, while women students must rely on postsecondary credentials, which are much more costly.” (pg. 9 of report)
The message is clear: high-demand careers in the trades industry are not often considered viable options for girls in our state. This disparity not only impacts the economic potential of women but also the trades industry, which is in dire need of skilled workers.
To address this issue, YWCA Mankato is partnering with APX Construction to explore solutions to the trades gap. In the 2024-2025 school year, middle school girls in the Mankato area will have the opportunity to explore careers in the trades through the construction of a tiny home. This innovative program, titled Trades Trailblazers, is designed to inspire and equip 6th-8th grade girls with the skills and confidence to explore the world of trades.
Outdated stereotypes suggest that there is no place for women and girls in the trades industry. These stereotypes are not only false but also detrimental to our communities, as they prevent half of our population from pursuing rewarding careers. It is crucial to re-examine long-held beliefs that hinder the development of a future workforce capable of addressing both economic and social challenges.
Join us at YWCA Mankato in building confidence in girls and expanding their potential. The program spans over nine months, starting in September, and meets after school on MAPS early-release days. If you own or participate in a business that might have in-kind materials to donate for the construction of the tiny home, please reach out to us. Learn more about the program at ywcamankato.org.
Let’s talk about gaslighting.
If you watch programs, movies, or the news on TV, read magazines, books, or the newspaper, or listen to music or the radio, you have undoubtedly encountered the term “gaslighting.” While we see and hear this term everywhere, it’s often misunderstood and therefore misused.
Gaslighting refers to a form of emotional abuse where a person uses intentional manipulation strategies to cause another person to doubt themselves and their reality. The term originates from the 1944 movie Gaslight, where a husband attempts to psychologically torment his wife by altering her environment and lying to her about it. The name comes from his tactic of gradually dimming the lights in their home and denying any change when his wife notices the difference.
Recognizing Gaslighting
Gaslighting is subtle, gradual, and persistent, which can make it hard to recognize. It often involves an imbalance of power, where one person seeks to maintain control over the other. Gaslighting doesn’t occur only between intimate partners or people in dating relationships – it can happen to anyone and can occur in all types of relationships, including personal relationships (partners, family, friends), in professional relationships in the workplace, or even in interactions among public figures and their constituencies.
Gaslighting Tactics and Impacts
Gaslighters use common tactics and strategies to manipulate and control their victims, resulting in distressing psychological impacts with long-term consequences for victims.
1. Lying, Denying, and Discrediting
• Gaslighters tell blatant lies with such conviction that victims begin to question their own truth.
• They deny their actions, making victims feel they are overreacting or being oversensitive.
• Gaslighters make accusations and use abusive language and name-calling to discredit their victims.
2. Persistence and Repetition
• A gaslighter’s manipulation strategies are deliberate and constant – they tell the same lies and deny truths and actions over time, building strength for false narratives.
• Gaslighters take no ownership over their ongoing actions, causing victims to see gaslighting behavior as normalized.
3. Isolating the Victim
• Gaslighters spread false narratives about the victim, making them seem unreliable or crazy to others, which can cause other people to distance themselves from the victim.
• Simultaneously, they tell victims that others are lying or conspiring against them, creating suspicion for victims and strengthening the victim’s dependence on the gaslighter.
Effects of Gaslighting
Gaslighting can have profound and severe effects for victims and their physical and psychological well-being.
1. Mental Health Issues
• Anxiety: Constantly doubting one’s reality can lead to chronic anxiety.
• Depression: Persistent feelings of helplessness and worthlessness can result in depression.
• Post-Traumatic Stress Disorder (PTSD): Long-term exposure to gaslighting can lead to PTSD, distress caused by memories and flashbacks.
• Loss of self-esteem and self-worth: Victims may feel worthless and inadequate due to constant belittling and undermining by the gaslighter.
• Loss of self-trust: The constant second-guessing of their thoughts and actions makes it difficult for victims to trust their own judgment and decisions.
2. Cognitive Impairments
• Confusion: Victims often experience confusion about what is real and what is not.
• Memory Issues: Gaslighting can make victims doubt their memory, leading to a decline in their ability to recall events accurately.
• Impaired Decision-Making: Victims often struggle to make decisions confidently, fearing they might be wrong or irrational.
3. Emotional Instability
• Emotional Dependence: The victim may become emotionally dependent on the gaslighter, feeling unable to function without their approval or validation.
• Mood Swings: Constant psychological manipulation can lead to severe mood swings and emotional volatility.
4. Social Withdrawal and Isolation
• Isolation: Gaslighters often isolate their victims from friends and family to make them more dependent on the abuser.
• Trust Issues: Victims may develop trust issues, finding it hard to rely on others for support and validation.
5. Physical Health Issues
• Neurological and Gastrointestinal Issues: Anxiety and stress caused by gaslighting can lead to physical symptoms like headaches, fatigue, and gastrointestinal problems.
• Immune Systems Response: Chronic stress can weaken the immune system, making the victim more susceptible to illnesses.
Getting Help with Gaslighting Support exists for a person who is experiencing gaslighting; some of these strategies might help.
1. Social support
• Talk to trusted friends, family members, or colleagues who support your perspective and truth.
• Speak with a therapist who can validate your experiences and help you stay grounded in reality.
2. Reflection
• Writing in a journal can help process experiences, identify patterns, and provide clarity.
3. Self-care practices
• Acknowledge the validity and accuracy of thoughts and feelings.
• Remind yourself frequently of your wonderful traits and qualities.
• Trust your instincts and intuition.
Victim advocacy organizations can help people experiencing gaslighting take steps to regain control and rebuild their sense of reality and self-worth.
KIRBY HURD Grant Writer & Development Associate CADA, Mankato
An evening of sparkle and fun to honor people with cancer and cancer survivors. All proceeds will benefit the Jonathan Zierdt Cancer Fund, which provides valuable cancer education, support services and JZ Caring Boxes to cancer patients in the region.
WEDNESDAY, AUGUST 21, 2024
5:30 - 8:00 p.m. Mayo Clinic Health System Event Center
PURCHASE YOUR TICKETS TODAY! DIAMOND SPONSOR
SPONSOR
SPONSOR
Exercise is good for everyone, but women may see big cardiovascular benefits according to a study published in the Journal of the American College of Cardiology this year.
Researchers followed a group of 400,000 men and women in the U.S. over 20 years. During the study period, women who exercised regularly were 24% less likely to die from any cause and had 36% lower risk of a fatal heart attack, stroke or other cardiovascular event compared to women who did not exercise regularly.
This study is more proof that regular exercise can help women live longer and improve health outcomes. In the short-term, physical activity also helps you feel good by improving your sleep quality, lessening anxiety, boosting mood, reducing stress and sharpening focus.
Long-term, the Centers for Disease Control and Prevention reports that physical activity can help prevent chronic diseases.
• Brain Health: Reduces risk of developing dementia, Alzheimer’s disease and reduces the risk of depression
• Heart Health: Lowers the risk of heart disease and stroke
• Cancer Prevention: Lowers the risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung and stomach
• Healthy Weight: Reduces risk of weight gain and type 2 diabetes
• Bone Strength: Improves bone health
• Balance and Coordination: Reduces risk of falls
Physical Activity Guidelines
For health benefits, a mix of aerobic activity and strength training is recommended.
Moderate aerobic activity: Aim for 150 minutes a week of moderate-intensity aerobic activity that raises your heart rate but allows you to talk normally. Break 150 minutes down to 30-minute walks, 5 days per week. Biking, swimming, playing sports, dancing and yard work are all good aerobic activities too.
Vigorous aerobic activity: For those who are able, 75 minutes of vigorous aerobic activity, such as running, is also an option.
Muscle-strengthening activity: Aim for 2 days a week of strength building exercises. Examples are lifting weights, working with resistance bands, exercises that use your body weight for resistance such as push-ups, sit-ups, squats and some forms of yoga. Try an upper body workout one day and a leg session another day. Always begin with light resistance.
Start Slow
Ease into physical activity and do only what you can. Listen to your body and stop any activity if you feel pain or discomfort.
Move Your Way, (health.gov/moveyourway), is a great tool to find safe ways to be active and move in ways that you enjoy. The site’s activity planner can help you create an activity plan that suits you and your lifestyle.
Walking is one of the simplest, yet effective, ways to get active. Set goals to walk 5, 10 or 15 minutes a day and slowly work up to longer walks. Using a fitness tracker on your phone or watch can help motivate and track progress.
Remember, everyday activities get you moving too. Play catch with the kids, garden, walk the dog, go to the park, mow the lawn. At work, look for ways to add movement by stretching at your desk, taking the stairs or scheduling walking breaks with a coworker.
Greater Mankato offers wonderful options for indoor and outdoor walking, gyms, community fitness centers, fitness classes, biking clubs and adult sports leagues.
Consult with your healthcare provider before beginning an exercise program. This article is for general education and informational purposes only.
1. Custom-Built Windows
Transform your home with beautiful, custom-built windows that fit your style and space perfectly. Renewal by Andersen of Mankato can replace your old windows. Take advantage of our special offers and call us today!
Schmidt Siding & Window
901 N 5th St. | Mankato, MN
507.625.6412 | schmidtmankato.com
2. Detox Today
A detox foot soak makes joint movement easier in the knees and elbows. It’s an alternative medicine option for people who suffer chronic lymphatic and bone pain. Detoxification also promotes weight loss, as it rids your body of crippling chemicals and raises your metabolism to higher levels.
Body Concepts LLC
1615 N. Riverfront Dr. | Mankato, MN 56001 507.381.5467 | bodyconceptsmankato.com
3. One Step for a Good Cause
Pick up One Step Bottled water and help Hy-Vee donate towards clean, safe drinking water worldwide. Clean-water projects include digging wells in South Africa, South Sudan, Nigeria, Haiti and Kenya. Stop in and stock up today.
Hy-Vee
Mankato Hilltop
507.625.9070
Mankato Riverfront
507.625.1107
4. Shy Creation Necklace
7. Infinity ® from Marvin® – Proudly installed by Lacina Siding & Window’s Inc. Enhance the look and feel of your home with Infinity® 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. Your Friends In The Business 2104 N. Riverfront Dr. Mankato, MN | 507.625.5064 lacinasidingandwindows.com
Shop at Exclusively Diamonds and discover the elegance of our 14 Karat Yellow Gold Turquoise Circle Pendant, adorned with exquisite diamond accents totaling 0.04 carats. The vibrant turquoise center is beautifully complemented by the G-H, Si quality diamonds, creating a captivating sparkle. This stunning piece, featuring an adjustable 16-18 inch chain with a secure lobster style clasp, effortlessly enhances any outfit with its timeless charm and sophistication. Exclusively Diamonds 1601 Adams St. | Mankato MN 507.345.1658 | exclusivelydiamonds.com
5. Shade Your Space
At Blinds & More, we are dedicated to enhancing both indoor and outdoor living spaces with our top-quality products and services. Our range of exterior solar shades, pergolas, and awnings provide stylish and functional solutions for any outdoor area. Call Blinds & More today!
Blinds & More Window Coverings
507.380.5019 | blindsandmore.org
6. Carhartt Backpack
At C&S Supply, we're proud to offer a large selection of Carhartt backpacks, bags, and lunchboxes. Whether you're gearing up for work, school, or an outdoor adventure, Carhartt's rugged products ensure you're prepared for anything. Visit us today and find the perfect Carhartt gear to fit your needs. C&S Supply 1951 N. Riverfront Drive, Mankato, MN | 507.387.1171 or 800.879.1938 | candssupply.com
For quality care, close to home, it’s OrthoEdge. The OrthoEdge Joint Replacement Program features two of the most experienced orthopedic care providers in the area, The Orthopaedic & Fracture Clinic and River’s Edge Hospital.
• Over 6,000 successful hip, knee and other orthopaedic surgeries
• 250 years of combined orthopedic surgery experience
• The only small hospital in the nation accredited as a Certified Center of Excellence
