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JANUARY 2022 This month, we’re focusing on health and wellness. “To keep the body in good health is a duty … otherwise we shall not be able to keep the mind strong and clear.” —Buddha
DEPARTMENTS Keep your lips deliciously supple this season.
16 — Star Studded The Chamber of Commerce Award Gala highlights Woodbury’s greatest.
18 — Revolutionary Music Education
FEATURES 24 — Grain Elevators Add a touch of history and new flavor profiles to your menus.
28 — Level Up Work on your home to work from home.
Academy of Prince impacts generations to come.
20 — The Year of Self-Care
42 — The Value of Veganism
Small resolutions lead the pack when it comes to changes in the new year.
Plant-based diets are growing in popularity due to overwhelming benefits.
IN EVERY ISSUE Photo: Chris Emeott
14 — Pucker Up
6 — Editor’s Letter 9 — Noteworthy 35 — On the Town 40 — Gallery 48 — Last Glance
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Find an engagement ring as unique as they are. Featuring gorgeous gemstones such as morganite, sapphire, aquamarine and more, this curated engagement collection offers a romantic (and colorful) twist on tradition. Exclusively at Helzberg Diamonds. Visit us at
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FROM THE EDITOR Hailey Almsted, email@example.com
Dr. Marc Roehrich Dr. James Erlandson
Where visiting the dentist feels like visiting a friend. Inside our practice, you may forget you’re at the dentist. We love to laugh and have fun, while still providing high-quality care customized to meet your needs. You’ll feel among friends here.
he last few months have been spent preparing for holiday meals, family and friendly get-togethers and hosting an array of guests for the special season. But in this health and wellness issue of Woodbury Magazine, we’re switching the narrative and focusing on our own self-care and well-being. Self-care begins with focusing on how you can better yourself emotionally, physically, mentally and spiritually—a practice I first learned during my time at the University of Minnesota. Although my degree is in journalism, I took several courses on public health, including multiple classes at the Earl E. Bakken Center for Spirituality and Healing. So, I spoke with mindfulness and well-being program instructor Mariann Johnson about self-care practices and how to better ourselves in the new year. She says, “At the center, we think that self-care really means understanding that we are human beings … and our health is being impacted by so many facets … Selfcare means pausing, and January is a great time to do that.” Flip to page 20 for Johnson’s tips on practicing self-care (and a rapid-fire Q&A!). Also in this issue of Woodbury Magazine, we’re chatting healthier eating. On page 24, managing creative director Renée Stewart-Hester interviews the Oldways Whole Grains Council program director Caroline Sluyter about different grains— quinoa, amaranth and buckwheat included. And on page 42, I talk with lifestyle blogger Kelly Zugay about the benefits of the vegan diet. My sister and Woodbury High School alumna Ashley Almsted is vegan, and so I also share a few family recipes (contributed by my stepfather, Patrick Miehle) that are sure to make you hungry for more. Cheers to the New Year, readers! I’ll see you next month.
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On the Cover The Value of Veganism page 42, photo by Chris Emeott
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VOL. 18 NO. 5 woodburymag.com
publisher SUSAN ISAY
editor HAILEY ALMSTED
managing creative director RENÉE STEWART-HESTER
managing editor HAILEY ALMSTED
copy editor KELLIE DOHERTY
staff writers DAN AMUNDSON AVA DIAZ MADELINE KOPIECKI STACI PERRY MERGENTHAL
contributors MARGARET GARDNER RACHAEL PERRON MARGARET WACHHOLZ
editorial interns BRYCE HELMBRECHT-LOMMEL GRACE MASUDA
editorial advisory board Pepe Barton, South Washington County Schools Tanner Ignaszweski, Woodbury High School Mike Lewis, 3P Boxing 24/7 Laurie Mordorski, Woodbury Lakes Stacey Morgan, Belay Creative Michelle Okada, City of Woodbury Public Safety Margaret Wachholz, Woodbury Heritage Society, Woodbury Community Foundation, Woodbury Senior Living Sarah Sorenson-Wagner, South Washington County Schools
senior managing art director SARAH DOVOLOS
art director ALLISON NOLDEN
lead staff photographer CHRIS EMEOTT
print production director BRITTNI DYE
digital production director DEIDRA ANDERSON
project coordinators ADRIANNA BLACK BULL, LISA STONE
senior account executives BROOKE BEISE KATIE FREEMARK CYNTHIA HAMRE SARA JOHNSON
circulation and marketing KATIE RINGHAND
credit manager APRIL MCCAULEY
chief operating officer SUSAN ISAY
chief financial officer BILL NELSON
Woodbury Magazine 9877 AIRPORT ROAD NE BLAINE, MN 55449 612.548.3180 SUBSCRIPTIONS: Woodbury Magazine is published 12 times a year. Rates $18 for 12 issues. Back issues $5.95. For subscription and customer service inquiries, please contact firstname.lastname@example.org or call 1.800.637.0334. ©Tiger Oak Media Inc. 2022. All rights reserved.
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NOTEWORTHY local tips, tidbits & insights
BIGGER AND BETTER School expansion includes multiple learning and gathering areas.
WOOD BURY L EA D ER SHI P AC A DE MY, Photo: Woodbury Leadership Academy
a K–8 nonprofit charter school, is extending its perimeter by adding a second building that bridges with the original. The expansion will be home to a two-story gymnasium, a theater and stage, communal gathering areas and multiple science labs, to name just a few of its additions. Mandi Folks, the academy’s school board chair, is happy to have more space in the school that isn’t just classrooms. There was no gymnasium in the original building, so most physical education classes had to be held outdoors, which
proved to be a challenge in the winter months. “We have some really active kids, and it will be good to have some more space for extracurriculars and other activities,” Folks says. The expansion, which is expected to be completed this spring, allows for more flexibility and space to keep students active. Kathy Mortensen, executive director, says the development will be beneficial because it will bring the school “higher quality facilities, higher quality education and an increased capacity for students.” —GRACE MASUDA
11/30/21 5:19 PM
A few months ago, I happened across a 2017 Centers for Disease Control and Prevention (CDC) report stating that only one in 10 adults meets the recommended federal guidelines of one-and-a-half to two cups of fruit and two to three cups of vegetables per day. Considering how I typically eat, that didn’t come as a shock to me. Rather than wait until the new year, I decided (some might say resolved) to start eating more fruits and vegetables. My goal was specific, measurable, achievable, relevant and time-based (SMART): to appreciably up the number of “green” foods I consume on a daily basis. Fortunately, my office is located directly above the produce department
of Kowalski’s Markets. Using my appetite as my guide, I began a practice of keeping fresh snacks on my desk all day—some days mangoes, other days grapes, bell peppers or cucumbers—whatever looked good at the time. I naturally found that one of the great things about adding more produce to my diet is that it doesn’t leave room for less beneficial foods. Even though that wasn’t my intention, these days I find myself organically eating less processed food, sweet treats and meat. And I’m okay with that. At home, Buddha Bowls, chockfull of healthy choices, are now a recurring dinnertime player. Not only are they nutritious and tasty, the components are really easy to make in advance (great
for weekly meal preppers!) and simple to customize. I load up on mushrooms, peppers, onions and sweet potatoes. My son prefers broccoli but no tomatoes. My husband actually started eating beets! I love that what started as a personal goal has become a delicious, not to mention colorful, way to benefit my whole household, bringing us all a little closer to meeting that elusive “five a day.” Find Perron’s recipe for Easy Buddha Bowls at woodburymag.com. Rachael Perron, the culinary and brand director for Kowalski’s Markets, specializes in product development and selection, culinary education and communications.
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THANKS FOR YOUR ThE WINNING CoNfIdENCE CARE." I hAvE INSIdE Celebrating WITh MY NEW 40 YEARS SMILE IS
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With Age Comes Grace Life is not perfect, and this is sort of fine with me.
As I get older, contemplating the changes that seem to have somehow snuck up on my face and body, there is a twinge of lost youth. Being young is not truly a gift, but when you look back upon how boundless the world seemed then, it just seems like so many things were better at 21. You thought someday you’d have all the answers spiritually. As we get older, we realize some of those things were not immersed in wisdom but very self-centered instead. Yet, why is it we long to be young again with naive illusions of perfection? There is a beauty to be found in imperfection—the rough surfaces around me remind me of the nature of life and accepting it. Once able to step out of the chaos of daily life, I appreciate and connect with the simple and tranquil. Layers of meaning do not come up suddenly. It happens in fits and starts. Imperfection is the only prompter that forces us to dig deeper. Growing old gracefully means we need to consider that our 21-year-old expectations were not reality but things of fairy tales, most often. We now become respectful of age, both in things, others and in ourselves, and it counsels us to be content. Growing old encourages us to understand (instead of demanding to be understood). All of life is in a constant state of change, and that departure is as much a part of life as the very first step of the journey, which we most often long to experience once again. Growing old teaches me that aging can mean growing wiser and more joyful. A few laugh lines are my proof that I’ve enjoyed the journey along the way and that this life is not the end-all, be-all of my story.
Margaret Wachholz is the campus marketing director at Woodbury Senior Living. In her column, she shares observations and wisdom about aging and senior living in woodburyseniorliving.com
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With the Fire on High Start 2022 off with a great read.
Elizabeth Acevedo returns after winning the 2018 National Book Award in this tale of Emoni Santiago, a 17-year-old single mother living with her abuela in Philadelphia, trying to survive her senior year. She is a skilled chef despite her young age; she can create delicious meals that evoke memories of home and heartbreak. Emoni is strong and determined. She intends to give her daughter, Emma, the best life possible, even when that means making tough choices. When her school offers the chance to travel abroad, Emoni knows that it would be amazing—but it’s not for her. She needs to study, work and provide for Emma. An NPR review described this book as “boldly and gloriously subversive,” since it does not preach abstinence or glorify young parenthood. I highly recommend the audiobook because Acevedo is the narrator. Her velvety voice is soothing, poignant and raw. Fire on High will leave you hungry for more stories, more heartache and more Emoni.
Margaret Gardner is the senior library manager at R.H. Stafford Library in Woodbury. She lives in the Twin Cities with her husband, who bakes bread, daughter who is nearly crawling and dog who occasionally eats books. To browse the library’s collection and check out events for all ages, visit washcolib.org.
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Celebrate the new year with a healthy mocktail.
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Stepping Stones Early Learning Center’s specially designed STEAM classes teach children how Science, Technology, Engineering, Art and Math overlap by exploring and testing new ideas with fun, interactive, and hands-on projects. STEAM Themes include: Catapults & Pendulums, Solids & Liquids, Shadows & Light, Volcanoes, Weather and much more. Your child will have so much fun learning about real world concepts!
Infant/Crawler • Our all-inclusice approach to care includes infant formula, diapers, baby wipes and wholesome infant purees freshly prepared by our on-site chef. • Baby rooms are the perfect environment for little ones to discover their physical abilities as they learn to roll over, crawl, pull up and eventually walk. We focus on your babies’ growth and development by creating strong bonds and learning through play. • Screened-in porch designed specifically for getting infants and crawlers outside to enjoy new sights, sounds and fresh air. • Over-sized rooms include full sized cribs for each child, gross motor equipment and large windows for maximum amounts of natural light. • Procare Connect parent app allows for notifications of diapering, naps, meals and daily photos of your child to be sent directly to your mobile device.
Waddler/Toddler • Our all-inclusive approach to care includes diapers, baby wipes and wholesome meals and snacks freshly prepared by our on-site chef.
Like so many, I always tend to start the new year with a health kick—a new gym, yoga, immunity shots, essential oils. I’ve tried it all. This year, instead of suddenly signing up for a gym membership, I’m opting for a healthy mocktail. So, kick off the new year (and dry January, if that’s your thing!) with this healthy sparkling apple cider vinegar tonic. Inspired by alwaysusebutter.com. » » » » » » »
¾ cup cold water 1 Tbsp. apple cider vinegar ½ lemon, juice only ½ tsp. ground turmeric 1 dash cayenne pepper soda water ice
Add cold water, apple cider vinegar, lemon juice, turmeric, cayenne pepper and ice to a shaker. Shake well, and pour into a low-ball glass. Top with soda water, and decorate with a lemon slice. —HAILEY ALMSTED
• Sign Language, Spanish, Character Education, LANA & Music enrichment classes included in tuition. • Individual attention and caring teachers encourage hands-on exploration and social interaction in a safe and engaging environment. • Our Waddlers & Toddlers progress naturally because they’re constantly encouraged to be creative and curious, to learn and to have fun learning. • Procare Connect parent app allows for notifications of diapering/potty, naps, meals, curriculum and daily photos of your child to be sent directly to your mobile device.
Preschool/Kindergarten Readiness • Our all-inclusice approach to care includes STEAM, yoga, Spanish, LANA nutrition and music enrichment programs; as well as wholesome meals and snacks freshly prepared by our on-site chef. • Character development, community outreach and off site field trips round out our academic curriculum. • Proprietary curriculum designed to nurture the whole child provides a strong academic introduction to literacy, science, math and social sciences while combining social, emotional and physical aspects of developemnt. • Procare Connect parent app allows for notifications of naps, meals, curriculum, enrichment programs and daily photos of your child to be sent directly to your mobile device. • Real time notifications for diapering, naps, meals and other daily activities • Receive daily photos of your child exploring exciting new topics and curriculum • Convenient options to submit tuition payments online • Keep up with school events and news with messages pertaining to your child’s classroom
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Story by Staci Perry Mergenthal — Photos by Chris Emeott
Make SPF, vitamin C and collagen supplements part of your daily routine.
Pucker Up Keep your lips deliciously supple this season. DID YOU KNOW that lips are the thinnest skin on the human body? With up to three times fewer cellular layers than facial skin, lips also lack natural body oils to protect and maintain a smooth texture. Without proper daily nourishment, the frigid cold and dry winter air can cause the fragile skin to crack or split. The most common reason for chapped lips is a lack of moisture. For preventative measure this winter season, consider these three helpful tips: • Keep your skin hydrated by drinking plenty of water. • Combat the dry winter air with the help of a humidifier to maintain moisture in the air of your home. • Block the sun. Even in the winter, the American Academy of Dermatology recommends using SPF 30 or higher to keep sun rays from diminishing the suppleness from your lips.
We talked to aesthetics educator and advanced practice aesthetician Vivien Rommes about how to protect and maintain luscious lips this season. What are your tips for lip care, healing and prevention in winter?
Look for healing ingredients, such as hemp or jojoba seed oil, beeswax and vitamin E. In any skin care routine, an SPF is essential for prevention of sun damage. I love the Glo Mint Balm SPF 15, a mineral formula that can be applied throughout the day over or under your lip color of choice. It provides protection from the dry weather on winter walks or
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Diagnosed with Lyme Disease in her late fifties, Penny suffered from
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the ski slopes. The colorless, lightweight, nongreasy formula is packed with soothing ingredients that penetrate deeply for continuous healing and protection. Use a collagen supplement. [I] recommend withinUs TruMarine Collagen, which promotes more radiant skin, hair and nails. This tasteless collagen is simple to add to your daily coffee or water ... and will help build collagen internally. Vitamin C is touted as a good face product. Does it work for lips, too?
Vitamin C is an antioxidant that can reduce the appearance of fine lines and wrinkles. It also helps stimulate collagen production resulting in beautiful smooth lips. I recommend using products formulated for the lip area since facial serums could be too active for the lip area. Are there ingredients we should avoid using on our lips?
Avoid exfoliating treatments formulated to use on the face. Certain acids or scrubs can deplete the lip area causing increased dryness, cracking or a possible cold sore flare up. What are your favorite home care products that you recommend to your clients?
The Environ Cosmetic Focus-CIT is a home needling device that helps stimulate collagen production in the skin. Why do we want more collagen? Naturally occurring in the body, collagen loses its plumpness as we age, and the surface of the skin becomes laxer. Adding needling prior to applying your evening serum around the lip line, lips or any small area on the face where fine lines and wrinkles have settled will enhance the penetration of your home care and stimulate natural collagen production. Consult your aesthetician before applying a serum following needling to ensure it is safe for post needling. How can we prevent wrinkles from happening or deepening in the skin around our lips?
When not masking, I have found the Rhonda Allison Eye & Lip Renew Serum does double duty for eyes and lips. A powerful must-have, the pro-youth treatment serum will reduce wrinkles and plump tissue for serious age-reduction.
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Award winners from the 2021 Woodbury Area Chamber of Commerce Award Gala.
The Chamber of Commerce Award Gala highlights Woodbury’s greatest.
one of the greatest places in the state to live, and part of the reason why it is so great is because of the people that work, volunteer and contribute to the community,” says Woodbury Chamber of Commerce president Laurie Staiger. Showcasing those who make Woodbury such a wonderful community, the Woodbury Area Chamber of Commerce Award Gala recognizes those who often go unseen. As a public process, these individuals are nominated throughout the fall by their peers and the community at large. Upon receiving applications, a chamber committee works to pick three finalists and a winner from each of the five categories: educator,
business, everyday heroes (previously citizen), nonprofit and public safety. Focusing on telling the finalists’ stories, Staiger says the beauty of this event stems from shedding light on individuals who don’t realize how beneficial their everyday actions are to those around them. “Those that have really impacted others’ lives never say what they do on a day-to-day basis to make things happen because that is just who they are,” she says. “They go above and beyond for that feel good experience of volunteering and really making a difference in the community.” Though recognizing amazing individuals in the community is the star of this event, the gala is also a fundraiser for the Chamber of Commerce to provide addi-
tional support to business and the community, as well. Putting the Pieces Together
Held at the DoubleTree by Hilton St. Paul East, the event features a sit-down dinner, live music, a silent auction, a dessert auction, a wine pull and, of course, the awards ceremony. “The community works really hard, and we are able to dress up and get together to celebrate and support one another,” says Elizabeth Neyens, chamber member and chair of the gala committee. With an incredibly philanthropic community, Staiger says the event would not be possible without the help of its volunteer pool. Providing resources and event expertise, dedicated chamber members
Photos: Woodbury Chamber of Commerce
“WE RECOGNIZE that Woodbury is
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donate their time to create the event of the year. “I love planning, and I love the creativity involved with putting on events,” Neyens says. As the leader behind figuring out the venue logistics, dinner selections and the rest of the elements coming together, she says it is fun for her to be able to dip into all aspects of planning. Leaning into all of her interests in this role, she finds she’s had fun with sourcing the auction items and using her network of friends and business partners to create unique options for attendees. Typically offering a wide variety of product, Neyens says technology tends to be the most soughtafter item. Featuring items (donated by local businesses, chamber members and the others in the community) like cameras and flat screen televisions, they also have had concert tickets, wine and food baskets, photography sessions, and house and window cleaning packages. “There is a little bit of everything,” Neyens says. Though they do not typically pick a theme for the event, the committee strives to stay consistent with simple color schemes to create a chic, classy cocktail attire event. “We try to think of what is trending and how we want the look and feel of the event to be,” Staiger says. “We want people to feel like they are special and that this is a high-class event. It is really a great opportunity that we don’t see too much of anymore, and we try to make memorable for people receiving the award.” Event Details: January 21
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Story by Staci Perry Mergenthal
A R T S A N D C U LT U R E
Revolutionary Music Education Academy of Prince will impact generations to come.
THE IDEA for Purple Playground
sparked among Prince fans at a backyard barbecue. It was 2016, shortly after the Rock and Roll Hall of Famer’s death. Sadness and a yearning to keep Prince’s philanthropic legacy alive permeated the yard. Lifelong Prince fan and Paisley Park regular Heidi Vader couldn’t let it go. In 2017, she formed Purple Playground, a nonprofit for youth music education. From there, educator, DJ and vocalist Willie Adams had the idea for Academy of Prince (AOP), a free monthly and summer music program for teenagers to write, perform and collaborate musically. Vader tapped into her 35 years of music connections to form a powerhouse of speakers and teachers. “It’s so touching how many ‘Yes’ [responses] we get,” says Vader, Purple Playground director. “It’s about continuing Prince’s legacy of giving and educating the next generations—all
taught by musicians, who played with him, authors who wrote historical books about him and others who collaborated with him.” AOP students learn about Prince and his musical influence. Students also collaborate during the two-week camp, writing and recording in a professional studio at High School for Recording Arts in St. Paul. “Academy of Prince is a revolutionary approach to music and arts-based education,” Adams says. “We don’t foster competition. We show our students and model for the community the power of collaboration. We see our differences as strengths and gifts, not deficits. I believe students and the communities we serve will be impacted for generations to come because, like Prince, we are about using music to unite, heal and uplift our world.” Past AOP student and East Ridge High School senior Ava Cyr attended the camp
in 2020. “The mentors were encouraging, patient and positive, which really helped the shy kids, like me, feel welcome and an important part of the group,” Cyr says. “The Academy helped me with my confidence to further my guitar education and to realize that everyone has something of value to offer in the creative process.” Cyr also acquired the spirit of philanthropy. “Being a part of the academy sparked a desire for me to further Prince’s charitable mission,” Cyr says. “I put together a musical instrument drive in conjunction with the Prince Club I started at my high school to gather instruments to donate to District 833 middle schools.” She’ll always remember the experience, which was like none other. “The opportunity to collaborate with other teens to make music and be mentored by the likes of Jellybean Johnson, Morris Hayes, Shelby J. and many other amazing
Photo: Steve Fischer
Willie Adams preaches the Purple Word.
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You have Minnesota’s #1 Hearing Center in town! artists is a once-in-a-lifetime opportunity,” Cyr says. Speaking of powerhouse talent, singer/ songwriter Elisa Fiorillo and Adrian Crutchfield, who originally joined as a guest artist and music supervisor liaison, joined Vader and Adams on the Purple Playground Board of Directors. Fiorillo was a backing vocalist on songs with Prince and The New Power Generation in 2009 until 2014; she worked with Prince until his last show in New Orleans. Fiorillo joined the board after serving as an AOP guest and seeing how it impacted the kids. “The last time I worked with these amazing kids, I saw the huge transition from the time they arrived to how they left,” Fiorillo says. “At first, [students were] insecure to share their ideas, and, by the end, kids were going off on their own and creating songs all by themselves and performing them.” Prince encouraged Fiorillo to write her own songs. “The thing that drives me is knowing in my heart and soul that Prince would be very proud of me,” Fiorillo says. “He loved sharing his music with kids. He inspired me to write, and I want to do the same for the kids of Purple Playground.” Saxophone artist and The New Power Generation Hornz liaison Adrian Crutchfield toured with Prince and is featured on his final work. He was the last horn-man to perform and record with Prince. Crutchfield is inspired by exposing the next generation to Prince and what he represented. “I believe we are all responsible for passing it, whatever ‘it’ is in you, on to the next generation; no gimmicks, no smoke and mirrors or hidden agendas,” Crutchfield says. “Prince was big on passing it on. He taught me, and I feel I owe it to him and all my other teachers to pass on the knowledge.” AOP empowers students to look inside themselves for what’s already there. “Everyone has creativity and expression in them; the trick is finding the confidence and audacity to share it with the world,” Crutchfield says.
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Purple Playground Academy of Prince purpleplayground.org The Purple Playground Group @purpleplayg @PurplePlayg
COLDWELL BANKER REALTY Operated by a Subsidiary of NRT LLC
HYOUNSOO LATHROP, REALTOR Cell: 651.233.8527 HLathrop@CBRealty.com www.HyounsooLathrop.com
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Story by Hailey Almsted
The Year of Self-Care Small resolutions lead the pack when it comes to changes in the new year.
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ON JANUARY 1 , some of us believe the
next 365 days will bring a wave of being better and healthier, but some of the goals we set for ourselves are beyond what we’re capable of acheiving. Mariann Johnson, mindfulness and well-being program instructor at the University of Minnesota’s Earl E. Bakken Center for Spirituality and Healing, says, “In the new year, a lot of people will say something like, ‘I won’t eat chocolate again this year,’ which is fine, but it’s a really huge goal for themselves, and research shows that people fail because it isn’t practical.” Easing into a new year’s resolution is key, and Johnson recommends starting the year with a bit of self-care. “At the center, we think that self-care really means understanding that we are human beings … and our heath is being impacted by so many facets,” she says. “Self-care means pausing, and January is a great time to do that.” Johnson, a mindfulness practitioner, explains that the center has a sixdimensional well-being model: health, relationships, security, purpose, community and environment. Each of these elements plays a role into how we practice self-care, a tool that she says we have full control over in our lives. “A lot of our well-being is in our own hands, and self-care means feeling really empowered by that, not overwhelmed by it,” she says. “We have to realize that it’s human nature to have strong emotions. What we need to do is learn is how to nurture ourselves.” For those looking to start practicing self-care or mindfulness, Johnson recommends taking the center’s well-being assessment—a short quiz that determines where you are in each aspect of the six dimensions. “The free well-being assessment takes less than 10 minutes and shows a few areas that you can take small steps in … You begin to see all the pieces that enhance self-care and a sense of wellbeing,” Johnson says. She recommends taking the test alongside someone, since a support system leads to better health. “Most of us need support from outside folks,” she says. “I was so blessed to have walking buddies over the winter. We bundled up together in big coats and scarves and had great conversations. You
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Dr. Michael Lindahl, D.D.S. New Patients Welcome! 2101 Woodwinds Drive, Suite 500 • Woodbury • 651.702.4200 • Lindahldental.com 21
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RAPID-FIRE QUESTIONS WITH MARIANN JOHNSON What’s your go-to way for practicing self-care? Yoga.
CASE STUDY: Alon and Aditi have their first child on the way and want to be homeowners when he arrives...
WE’RE SO EXCITED FOR YOU AND HAPPY TO HELP!
Self-care while staying in or going out? Both—in nature and indoors. Self-care in the morning or at night? Morning. One small thing you do every day? Drink a lot of water. One tip for someone who wants to start practicing self-care? When you wake up in the morning, lay in bed and take three big, deep in-and-out breaths. Feel your whole body laying in bed and add a sense of ease and self-compassion into the body. Plant an intention for the day.
know, we are hardy Minnesotans, and that’s really a great example of my saying, ‘Nobody does it alone.’” The center also offers a variety of free resources available for public use, which took off during the beginning of COVID19. Mindful Mondays, an online dropin session, consistently has over 200 participants—many of whom are from Minnesota but also those from around the world. “... We’re building a community at a time when people have felt isolated, and we have reached people that we otherwise wouldn’t have,” Johnson says. “It’s a hard time for everyone, and it’s our mission to really be helpful ...” There are also misconceptions about self-care. “We tend to be a perfectionist society, and we can bring our ‘Type A’ personality into self-care,” she says. “But self-care isn’t about huge, big changes or big, monumental goals, but I think ... we are most effective when we start with more attainable practices and things we can integrate into our daily lives.” If you’re feeling challenged with mental health or a calling to better yourself, Johnson recommends reaching out. She says, “It may be a therapist, a healthcare professional, minister, rabbi … Asking for support or assistance isn’t weakness. It’s strength.”
“Angela helped shepherd us through our first home buying experience, and everything went smoothly! I’d recommend her to anyone looking to buy a home.” ~Alon & Aditi
Angela@SadatSells.com | 651.246.2739 | SadatSells.com
Saturday, April 2, 2022 East Ridge High School 4100 Pioneer Drive, Woodbury MN 10:00 a.m. - 4:00 p.m.
FREE Family Friendly Community Event! • 175+ Business & Organization Exhibitor Booths • Entertainment • Food Vendors • Kid’s Area • Prize Drawings • Vehicle Fair
Earl E. Bakken Center for Spirituality and Healing 612.624.9459; csh.umn.edu
For more information, visit woodburychamber.org 23
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GRAIN ELEVATORS Story by Renée Stewart-Hester Photos by Chris Emeott
Why does pasta get so much of the culinary glory? Granted, it transforms dishes, comes in shapes galore and has “comfort food” written all over it. As we’re in the midst of hygge cooking season, let’s take a closer look at grains—including some emerging trend-makers and recipes to keep you ahead of the grain game. Who better than Caroline Sluyter, the Oldways Whole Grains Council program director, to clear up some grainy questions? *Reader tip: Stick with the article until the end. We’ve got a kernel of info that might just put everything you know about a certain homegrown grain right on its head! What constitutes a whole grain? A grain that is whole contains all three edible components (bran, germ and endosperm) in their original proportions. What are refined grains? Grains that are missing some portion of their original kernel are considered refined grains. Typically, when grains are refined, some or all of their bran and germ are removed. Since most of a grain’s nutrients and
flavor are found in the bran and germ, refined grains are both less nutritious and less flavorful than whole grains. Is there such a thing as “faux grains,” meaning not from the Gramineae family? Quinoa, amaranth and buckwheat are pseudocereals. While they are not in the Poaceae (or Gramineae) botanical family, they are generally considered grains alongside true cereal grains because their nutritional profile, preparation and use are so similar. Is there an emerging grain trend we should know about? … There are five clear frontrunners when it comes to growing popularity. Perhaps the most illustrious of all is quinoa … [It] is now included in more than 10 percent of all [Whole Grain] Stamped products. Sorghum has also made impressive gains with its prevalence increasing more than threefold in 10 years. The other top contenders are millet, amaranth and teff. What are the top five grains that offer the most nutritional benefits? There is no “healthiest” grain, just as there is no healthiest vegetable. You’ll never
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Add a touch of history and new flavor profiles to your menu.
hear a doctor tell you to stick to carrots and spinach, even though they both have great nutritional attributes. Just as variety is key when eating fruits and vegetables, the best way to take advantage of the health benefits of whole grains is to eat a wide variety. Every grain has a little something different to offer. Which grains serve as protein and fiber powerhouses? ... Most whole grains qualify as a good source of protein (providing at least 10 percent of the Daily Value for protein per serving). The pseudo-cereals (quinoa, buckwheat and amaranth) are all “complete” protein sources, which means they contain significant amounts of all nine essential amino acids.
Whole grains are somewhat famous for their fiber content. Again, you’ll find that almost every grain variety qualifies as either a good source of fiber (providing at least 10 percent of the Daily Value for fiber per serving) or excellent source of fiber (providing at least 20 percent of the Daily Value for fiber per serving). How can we incorporate more grains into
our diets? Making easy swaps, by substituting in whole grain versions of foods you already eat, is certainly one of the easiest ways to increase your whole grain intake without having to think too hard about it ... Many consumers new to whole grains are quite pleasantly surprised at the wonderful depth of flavor ...
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FOUR TO KN OW Information is provided by the Oldways Whole Grains Council. Recipes can be found at wholegrainscouncil.org. Amaranth: Technically a pseudograin, it’s a staple of the Aztecs, with a long history in Mexican and Peruvian cuisine (later becoming popular in Nepal, India and other countries). It’s typically served as breakfast porridge throughout Latin America and Southeast Asia. In Mexico, it’s also served popped with honey as a sweet snack called allegria. Flavor Profile: Peppery with a sweet, grassy aroma and pairs well with squash, corn, sesame, cinnamon, vanilla and chocolate. Gluten-free
Millet: This is one of the leading staple grains of India and was also used in ancient Chinese noodles before wheat was domesticated. Nutritious millet is also important to the cuisines of South America, Russia, the Himalayas and Africa. Flavor Profile: Buttery and pairs well with mushrooms, herbs, warm spices, scallions and squash. Gluten-free Sorghum: Also called milo, it is believed to have originated in Africa, where it remains an important cereal grain. It is naturally drought tolerant, making it a good choice when keeping in mind ones environmental footprint. Flavor Profile: Sweet with hints of corn or wheat flavor and pairs well with Southern
ingredients (bananas, berries, bourbon, dates, figs, ham, peanuts, pecans and warm spices). Gluten-free Teff: This tiny (less than 1mm) grain is native to the Horn of Africa, where nomads could carry enough teff seed in their pockets to sow an entire field. Its name may come from the Amharic word for “lost” because the seed is so tiny. Flavor Profile: Slightly sweet taste with undertones of cocoa and hazelnut and pairs well with chocolate, dark fruit, nuts, pumpkin and seeds. Gluten-free
*Wild Rice: You’ve had in hotdishes and as a pilaf, but have you ever in your wildest rice dreams ever considered—popping it? Heat it in a little oil, shake it until it pops. Salt to taste. (thespruceeats.com)
S o rgh u m
M il l et
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WORK ON YOUR HOME • TO • WORK FROM HOME.
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∙ level up ∙
Working from home (WFH) has gained unlikely popularity following the COVID-19 pandemic. Although many were originally forced into this work setting, many are now opting not to go back into the office in favor of working from home. This can be beneficial for both the worker and the company: Workplaces have found higher productivity rates and workers enjoy the lack of drive time, the ability to run a wash cycle while in a meeting and being able to wear more comfortable clothing, to name a few benefits. In order to completely take advantage of the WFH lifestyle, it’s important to have a functional workspace. But getting a workspace set up is often easier said than done. Jason Fabio, founder and president of Ispiri, has some tips for setting up your home office.
Have a good space for video calls.
With video conferencing platforms, such as Zoom and Skype, becoming popular methods for companies to hold virtual meetings, it’s important to have a workspace set up to give a professional look during your call. Having good lighting is key in getting a visually pleasing image. Fabio says the biggest factor in lighting is to have it come from in front of the subject, not from above, below or behind. “Stand in front of a mirror in a bathroom with an overhead light and notice all of the shadows,” Fabio says. “It’s the same thing in any room with overhead light. Having the light in front of the subject eliminates those shadows.” Windows also provide great, natural lighting and work well when in front of the subject. Fabio says to avoid having windows in the background, as it can lead to bad video quality. Moreover, he says to add plants or artwork in the background for a professional look—as
long as it isn’t too distracting. Neutral wall colors are also preferable.
Purchase multi-functional office furniture.
Although not all homes have space for a designated office, it’s still possible to have an effective workspace. Fabio says to look toward pieces with multiple functions. For example, if you’re working in the bedroom, he recommends using a multi-user dresser with a fold-out desk to utilize the room but not take up the space. Trend alert! Fabio says designing home offices that double as a sitting room is popular. For example, use filing cabinets that look like end tables—usable storage with a relaxed look for friends and family. One last option Fabio suggests is getting a custom desk or table made by the Ispiri team. “We can make something similar to a hide-a-bed,” Fabio says. “When you’re done working, you can just fold it back up into the wall.” Keep clutter out of the way while keeping the space functional as more than just an office.
Have your office close to social interaction.
It’s no secret that our bodies and brains need daily interaction, and the WFH lifestyle can limit those needs. Increase your daily social interactions by keeping your office space near the “central hub” of your home. Fabio says placing an inhome office near the front of the home is trending. “We’re seeing a lot of homes have the dining room on one side and then the office on the other,” he says. Another popular spot includes near the kitchen or dining room, where children or a spouse might frequent throughout the day. Having quick interactions with others in your home throughout the day, instead of being isolated in one corner of the home, is one key to staying happy while working from home.
written by DAN AMUNDSON 29
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∙ Ispiri ∙ 7779 Afton Road; 651.419.5415; ispiri.com
Ispiri Design Build Renovate
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Have your child's workspace close to you.
Adults aren’t the only ones who need a home workspace. Children end most school days with homework. And, if there’s a chance of doing distance-learning again, it’s important they have a proper area to get their work done. Fabio says most parents lean toward having their kids work in a space close to them, and the kitchen is a popular spot. “This way [children] can get social interaction, too, and parents can keep an eye on them,” Fabio says. “It’s a lot better than having them stuck in their room all day.” Fabio says some families use a nook right off the kitchen, but an island in the kitchen is preferred. “Islands can be designed with outlets and USB ports, so they can use their computers,” Fabio says. “Those outlets can be designed to be hidden, so the island is still aesthetically pleasing.”
If you’re stuck, consult an expert.
Trying to design something in your home can be intimidating. Fabio says if you ever get stuck, don’t be afraid to reach out to a design firm. “They’ll help you figure out what’s not working, what the space is intended for, how many people will be using it and if there are any special needs,” Fabio says. “They’ll take the information and make a design that fits well.” Fabio also says a design firm will take things into account, such as lighting, audio and hiding all of the cords, something which is often overlooked.
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INTRODUCING OUR NEW SUMMUS CLASS IV LASER!
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We have had great success with reduced swelling, pain levels and faster healing after surgeries, implant placements and other medical/pathologies issues our patients are struggling with.
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651-735-1585 www.dresendentistry.com Woodbury Location 1000 Radio Drive, Suite 110 Woodbury, MN 55125
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DIY workshops for people who love to create and connect with friends. Use discount code VLW1021 for $10 off a Regular PYP Workshop!
Our family provides Minn. grown hemp products to help manage anxiety and stress, sleep challenges, pain, inflammation and more with CBD, CBG, CBN formulas and education for all ages.
Board & Brush Creative Studio 2230 Eagle Creek Lane Suite F 651.217.9663 boardandbrush.com/woodbury
CBD Centers Woodbury 9000 Hudson Road Suite 616 651.340.3706 woodburycbd.com
Chuck & Don’s is unlike any pet experience in the world. We’re a community of experts from pet foodies to groomers to behaviorists dedicated to holistic pet wellness.
Where magical celebrations come to life! Custom balloon garlands, sleepover tent rentals, event decor and backdrop rentals to uniquely celebrate your next party or event!
Expert advice. On-site jeweler. Your destination for all things dazzling. From engagements to just because, we’ve been helping Minnesota feel the love for 50 years. Visit for a free ring cleaning!
Chuck & Don’s Pet Food & Supplies 265 Radio Drive Suite G 651.209.1757 chuckanddons.com
Dot & Daisy Minneapolis/St. Paul Area and Western Wisconsin 651.295.3000 | 715.781.1336 dotanddaisy.com
Helzberg Diamonds Woodbury Lakes 9140 Hudson Road Suite 519 952.656.7395 helzberg.com
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An updated full service men’s grooming salon. Offering the most up to date styles in a relaxed, family friendly setting
We help families create clarity and confidence with retirement planning, helping you spend more time and energy on things you enjoy!
We are not your typical music school. Have fun learning guitar, piano, drums, vocals and so much more! Private lessons and group classes available.
House of Handsome 7803 Afton Road Suite 18 605.690.7305 houseofhandsomemn.com
Pursuit Wealth Management 652 Bielenberg Drive Suite 201 612.315.5588 pursuit-wealth.com
Rock U Music School 10150 Hudson Road Suite 111 651.414.9734 rockumusicschool.com
Discover your true potential! We are experts in holistic health who empower individuals to heal disease at its root and live abundant lives.
Whether you’re purchasing your dream home or looking to refinance—I’ll be there to guide you every step of the way.
Secoya Health 7650 Currell Blvd. Suite 330 651.738.7800 secoyahealth.com
Jo Hayden NMLS # 1058780 TruStone Home Mortgage a division of TruStone Financial 7860 32nd Ave. 612.283.1984 email@example.com
Looking to renovate your home? We can help! With 50+ years of combined experience, we design and renovate all areas of the home. Our goal is to bring your vision to life. Visit us at our Lake Elmo showroom to shop for cabinets, countertops, flooring, etc. Call us for a free estimate! Wildwood Kitchens and Baths, inc. 12445 55th St. N. Suite A 651.363.3150 wildwoodkitchensandbaths.com
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WOODBURY CARES PROGRAM
THE EWING-HRASTICH TEAM CARES ABOUT WOODBURY As a family of professionals with over 80 years of combined sales experience, The Ewing & Hrastich Team is proud to support local businesses and residences including their family, friends and clients. Just like their real estate business, the City of Woodbury continues to grow, change, meet and exceed expectations. Years ago, Dixie Ewing was one of the founders of the Woodbury Community Foundation, then known as “Friends of Woodbury.” Over the years, as the city grew so had Dixie’s business and commitment to the community. Her son Tom, Daughter-In-Law Renae, and Grandchildren Nolan and Amanda have since joined the Team. With three generations of fulltime real estate agents, they are able to meet and exceed the growing demands of Woodbury and the East Metro by assisting everyone from first-time home buyers to those looking to sell and transition into their forever homes. As proud and invested members of this community, The Ewing & Hrastich Team are fully engaged and strive to ensure that Woodbury continues to be a great place to live, work and play for generations to come.
THE EWING & HRASTICH TEAM EDINA REALTY WOODBURY OFFICE 520 COMMONS DRIVE WOODBURY, MN 55125 DIXIE EWING
TOM & RENAE HRASTICH
NOLAN & AMANDA HRASTICH 651-216-7520
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ON THE TOWN things to see and do in and around Woodbury
JUST4KIDZ FEST RETURNS Learn about area schools, camps and activities.
Photo: Just4Kids Fest
F IN D ING TH E RIGH T RES O U RC ES for your children can be stressful and challenging, but no fear; Just4Kidz Fest is right around the corner. This one-day event is on January 8 and is held by Nikki Robbins, owner of Peace of Mind Early Education Center, and Linda Grubish, owner of That’s My Idea! Marketing. Grubish says the event is, “like the Woodbury Expo but for all things kids.” It is a great opportunity for parents and caregivers to connect with and learn more about the different schools, camps and activities available for children. It is also a fun day for kids to get out and interact with one another, especially in the wintertime. Grubish says, “[It’s] super beneficial for parents because it saves them a whole lot of time research-
ing options for preschools, kindergartens, dance lessons or even where to have their child’s birthday party.” It’s also beneficial for businesses to connect with the community. Robbins and Grubish say they’re looking forward to seeing everyone in the new year. For more information and event details, go to just4kidzfest.com. —GRACE MASUDA
Just4Kidz Fest January 8, 9 a.m.–2 p.m. Lake Middle School, 3133 Pioneer Drive just4kidzfest.com Just 4 Kidz Fest @just4kidzfest
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ON THE TOWN
Masters in the Morning Workshop
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Compiled by Bryce Helmbrecht-Lommel and Grace Masuda
Brick Resolution Run 01/01 The Brick Resolution Run is back this year. The race will take place live beginning at the Running Room location in Woodbury and will include a 5K run or walk and a kids’ 1K run. This event is a great way to get outside this winter season. All ages. 5K run $25, 1K run $15. Registration is required. 8 a.m. The Running Room, 7455 Currell Blvd.; 651.714.8710; runningroom.com
Daytime Book Club 01/12 Spend your Wednesday at Park Grove Library’s monthly book club meeting. This month’s book selection is Susan Orlean’s The Library Book. Get ready to delve into this highly-rated, historical nonfiction novel about a 1986 library fire and its aftermath. Free. 1–2:30 p.m. Park Grove Library, 7900 Hemingway Ave. S., Cottage Grove; 651.459.2040; washcolib.org
Parent Support Group 01/18 The Family Achievement Foundation is hosting a 90-minute parent support meeting at its Woodbury location.
Online scheduling now available!
This event welcomes anyone who is going through a challenging parenting journey and is seeking resources, connections and support. The group meeting includes a mindfulness exercise, a large group discussion and time
Convenient morning and evening hours
to share personal stories and experiences. Free. Registration is encouraged.
6–7:30 p.m. Family Achievement Center, 2101 Wooddale Drive; 651.738.9888; familyachievementfoundation.org
Doctor-owned, locally loved We have three locations in your area:
Masters in the Morning Workshop
Kidcreate Studio is hosting a special
Radio Drive Now Open 651-735-9057
event, Monet’s Lily Pads Workshop, that is just for homeschooled kids. Participants
Trusted dentist for the
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ON THE TOWN
Yoga + Beer at Utepils
“If You Fail To Plan, You Are Planning To Fail.” – Benjamin Franklin Mark Hargis, CFP®
PRESIDENT/RETIREMENT PLANNING SPECIALIST (651) 888-4848 | firstname.lastname@example.org 2165 Woodlane Drive, Suite 104, Woodbury, MN 55125 www.woodburywealthmanagement.com
Serving the Woodbury community for over 40 Years. Securities offered through Equitable Advisors, LLC (NY, NY 212-314-4600), member FINRA, SIPC (Equitable Financial Advisors in MI & TN). Investment advisory products and services offered through Equitable Advisors, LLC, an SEC-registered investment advisor. Annuity and insurance products offered through Equitable Network, LLC. Woodbury Wealth Management is not a investment advisor and is not owned or operated by Equitable Advisors or Equitable Network. Retirement Planning Specialist title awarded by Equitable Advisors, based upon receipt of a Certificate in Retirement Planning from the Wharton School of the University of Pennsylvania. CFP® and CERTIFIED FINANCIAL PLANNERTM professional are certification marks owned by the Certified Financial Planner Board of Standards, Inc. These marks are awarded to individuals who successfully complete the CFP Board’s initial and ongoing certification requirements.
will get to learn about renowned artist Claude Monet and his series of paintings, Water Lilies. The kids will also be able to create a masterpiece of their own to
WI N N
take home with them. Recommended for
ages 5–12. $24. Registration is required. 10–11:30 a.m. Kidcreate Studio, 1785 Radio Drive; 651.735.0880; kidcreate.com
Yoga + Beer at Utepils 01/02 What three things make up the best possible Sunday? How about yoga, friends
2850 Curve Crest Blvd, Suite 230 Stillwater, MN 55082 651 439-8909 1000 Radio Drive, Suite 220 Woodbury, MN 55125 651 739-1555
and beer? Start your Sunday morning with a yoga flow class to re-energize your mind and body, so you are ready to take on the day. Make sure to bring a mat.
Ages 21 and over. $10. 10–11 a.m. Utepils Brewing, 225 Thomas Ave. N. Suite 700, Mpls.; 612.249.7800; utepilsbrewing.com
MLK Now 2022 01/15 On Martin Luther King, Jr.’s, birthday this year, the Minneapolis Convention Center
Orthodontic treatments for all ages • Comprehensive corrections as well as cosmetic improvements • Complimentary consultations • hkortho.com 38
is hosting an event that celebrates his
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legacy and discusses issues that are affecting Black Americans in Minnesota. The event includes vendors, notable speakers, live music, a community forum and more. Free admission. Registration
is required. 10 a.m.–8 p.m. Minneapolis Convention Center, 1301 Second Ave. S., Mpls.; 612.400.9500; mlknow2022.com
Take a Kid Ice Fishing Weekend 01/15–01/17 Have you always wanted to try a new winter activity? Now’s your chance. For one weekend, anyone is able to fish for free if they are accompanied by a child under the age of 15 at lakes all across Minnesota. No fishing license is required for this weekend of family fun.
Over 20 years of professional design and remodeling experience creating the best value in beautiful kitchens. Woodbury 651-600-3310 (Next to Keys Cafe)
Stillwater 651-275-0700 (1 block North of Hwy 36)
Licensed GC #515367
All ages. Free. January 15–17 at any lake in Minn.; 751.781.0651; dnr.state.mn.us
Harry Potter and the Order of the Phoenix in Concert 01/27–01/29 Immerse yourself in the wizarding world of Harry Potter with the Minnesota Orchestra live in concert. The Harry Potter and the Order of the Phoenix film will be projected onto the big screen while the symphonic orchestra performs. Experience the magic of the movies like never before. All ages. $31–$51. 7–9:30 p.m. Orchestra Hall, 1111 Nicollet Mall, Mpls.; 612.371.5600; minnesotaorchestra.org
To have your event considered: iStock.com/EddieHernandez
email email@example.com by the 10th of the month three months prior to publication. Due to the fluidity being experienced in the current environment, please note that some events/dates and even some business operations may have changed since these pages went to print. Please visit affiliated websites for updates.
You’ll see a change in more than their math skills. Mathnasium will give your child an edge in math, and that often leads to increased confidence overall. We give students the live, face-to-face instruction they need — either in-center or online — to accelerate their math skills and have a successful school year. Contact us today for a free assessment! (Limited time offer, expires 1/31/22.) Mathnasium of Woodbury (651) 409-6284 • mathnasium.com/woodbury 1125 Woodbury Drive, Suite 600, Woodbury, MN 55129
Changing Lives Th rough Math
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GALLERY Photos contributed by Stacey Robertson
Suicide Prevention Collaborative 5K
The Suicide Prevention Collaborative 5K took place on October 2, 2021, at Colby Lake Park. Nearly 200 runners and walkers took part in the annual event, which covers a 3.1-mile route. Funds raised from the 5K support suicide prevention programs in the South Washington County School District and surrounding communities.
To have your event considered: send date, time, location, photos and contact information, and a brief description of the event, to firstname.lastname@example.org.
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Don’t Wait to Save. Compare your current student loans to see how City & County refinance solutions can help you start saving - right now!
• Enjoy rates as low as 3.00% APR • Refinance up to $75,000 • Consolidate federal & private loans APPLY ONLINE AT CCCU.StudentChoice.Org By refinancing federal student loans, you may lose certain borrower benefits from your original loans, including interest rate discounts, principal rebates, or some cancellation benefits that can significantly reduce the cost of repaying your loans. Must be a member of credit union, US Citizen or Permanent Resident and have completed a degree at an approved school to be eligible for student refinance loans. Student loans are made by CU Student Choice. CCCU is not the creditor and is compensated by CU Student Choice for referral of loan consumers. Insured by NCUA.
rei m agi ned .
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Jackfruit Pulled “Pork” Sandwich
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The Value of Veganism Plant-based diets are growing in popularity due to overwhelming benefits. BY HAILEY ALMSTED
PHOTOS BY CHRIS EMEOTT
T HE V EG A N D IET, also known as veganism, has been growing in popularity—and it’s no wonder considering people have been cutting out animal products and byproducts for environmental and ethical reasons, among others. But oftentimes, questions about veganism arise, and finding the answers isn’t always the easiest. We turned to Kelly Zugay, a St. Paul-based lifestyle blogger, who is vegan and shares her favorite recipes on her blog (kellyzugay.com).
What is a vegan diet? Being vegan means not consuming any animal-based products or anything that is produced from an animal. Meat, dairy, honey—depending on the vegan you are talking to. It can also carry over from not just the foods you eat, but also into your lifestyle. Not having leather products or things of that nature. Every person varies on an individual level, but the whole goal is to avoid animal products and enjoy a whole food, plant-based, vegan diet. What is the difference between being vegan vs. vegetarian? Vegetarians avoid just meat, but they’ll still have dairy products like milk, cheese or yogurt. A vegan wouldn’t choose anything made with an animal ingredient. What are the health benefits? There are a lot of reasons that people feel motivated to go vegan, and the coolest part is knowing that the benefits are so multifaceted. I initially went into pursuing a plant-based, vegan diet to improve my health and to make sure I was consuming the right foods that are best for my body. But the benefits and side benefits of going vegan were having more energy, better endurance, being a stronger runner/athlete. There’s a lot of secondary benefits with one goal in mind, and the benefits are limitless.
What are the environmental benefits? I learned through watching several documentaries that, with regards to factory farming and the scale at which animal products are produced, it has environmental impacts. Resources to feed the animals that become food or the land/space can have environmental impacts. In addition to that, the normal implications of hunting and fishing, and disrupting the ecosystem where animals live and thrive. For me, it was a matter of learning about the climate and Earth and wanting to do my part to not disrupt that and eat foods that are readily available. Is it more costly to eat vegan? With regards to cooking at home, I would say that it’s a common misconception that vegan food is more expensive. A lot of food I eat is based on a can of beans or produce that is available in the grocery store. You can be very cost effective … I eat a lot of tofu, which is the longest to prepare since you have to press it to have it take on flavor. But it makes it fun and easy. With just a few plant-based ingredients, you can make a lot of recipes. What about eating out at restaurants? There are a lot of vegan options in the Twin Cities that aren’t only plant-based, but options that are more readily available to eat at everyday restaurants. For vegan restaurants, my favorite is The Herbivorous Butcher in Minneapolis, which has really good lunch sandwiches that just hit the spot and taste like something a meat-eating person would love and enjoy. At restaurants that aren’t vegan, I usually get a salad without cheese, which is going to be vegan, but it is so cool to see beyond burgers and impossible burgers in the restaurants. I’ll also gravitate toward sushi, which can be avocado rolls or cucumber rolls. You can always use plant-based ingredients to find new menu items.
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VEGAN OPTIONS AROUND TOWN
Vegan Mac and “Cheese”
Kelly Zugay says her favorite spots around town include Aloha Poke Co. and Tamarack Tap Room. “At Aloha Poke, you can hand pick the ingredients you want, which is really cool … And the Tamarack Tap Room has different salads that are good, and they also have a beyond burger,” she says. Here are more vegan bites around town. BEYOND BURGER: Vegan patty, vegan cheese, chives, lettuce, tomato, onion and a sprouted wheat bun Tamarack Tap Room, 8418 Tamarack Village COCONUT CURRY WITH VEGETABLES: Broccoli, pea pods, carrots, bok choy, mushrooms, onions, lemongrass and garlic; curry contains fresh spices, coconut milk and peanuts Duc’s Vietnamese, 783 Radio Drive Suite 100B GRILLED VEGETABLE SANDWICH: Vegetables on top of fries on homemade bread, topped with vegan cheese Key’s Café, 1750 Weir Drive KUNG PAO: Blackened chili peppers, roasted peanuts, celery, carrots, green onions, bamboo and water chestnuts topped with a spicy brown sauce Duc’s Vietnamese, 783 Radio Drive Suite 100B STIR FRY: Vegetable medley with soy chili sauce over coconut jasmine rice, topped with cilantro and chopped peanuts Crave, 9100 Hudson Road Suite 108 TACO SALAD: Vegan black bean patty with lettuce and tomatoes, onions, black olives, vegan cheese and salsa, served with tortilla chips Key’s Café, 1750 Weir Drive VEGAN WATERMELON POKE BOWL: Revol greens, arugula and sushi rice, topped with watermelon, cucumber, edamame, mango, nori, avocado, pickled ginger, cilantro and a spicy poke sauce Crave, 9100 Hudson Road Suite 108
FAMILY FAVORITES I’m no stranger to veganism. My sister Ashley Almsted, a Woodbury High School alumna, has been vegan for three years and vegetarian for 10 years. For family dinners and holiday celebrations, this means vegan food is served next to “regular” food like turkey, ham, cheesy potatoes, etc. Preconceived notions of being vegan may include, “I don’t want to eat only vegetables,” or “There’s no such thing as good vegan food.” But family recipes have proved time and time again that vegan food can be just as tasty (and sometimes healthier!) than a standard meal. Here are a few favorite vegan dishes that you’ll find around our dinner table. (Recipes contributed by Patrick Miehle of Woodbury.)
VEGAN MAC AND “CHEESE” - SERVES 8 Ingredients: 4 cups macaroni noodles 2 cups vegetable broth 2 cups unsweetened, plain almond milk 2 cups raw cashews 1 Tbsp. garlic powder 1 tsp. onion powder 2 Tbsp. vegan butter (I prefer Miyoko’s cultured butter.) 5 Tbsp. corn starch 1 Tbsp. nutritional yeast (optional, adds flavor) ½ tsp. turmeric (optional, adds color) Salt to taste Optional topping: 1 cup Italian breadcrumbs
(Ensure breadcrumbs are vegan, as some brands add milk.) 2 Tbsp. vegan butter Salt to taste In a large pot, add salted water, and bring to a boil. Add macaroni. Cook to al dente, drain and set aside. Pour vegetable broth into a microwave-safe measuring cup, and heat to boil. Add raw cashews, and let sit for five to six minutes before pouring into a blender. Blend until smooth. (Carefully blend, as ingredients will be hot and may splash.) Slowly add in almond milk until everything is smooth. Add dry seasonings, salt to taste and set aside. Combine everything. Create a slurry with cornstarch by adding enough cold vegetable
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broth (or water). Return your pot to medium-low heat, and add vegan butter. Once melted, mix in the sauce and slurry mix, and heat until thick, stirring constantly. Add the pasta, and combine. Garnish with breadcrumbs (see below). Optional topping: Melt vegan butter in a skillet, and add breadcrumbs over medium-high heat. Incorporate everything, and stir/toss in the pan until breadcrumbs are lightly toasted. Set aside. Chef’s note: If the sauce appears too thin, add more cornstarch. If the sauce appears too thick, thin it out with more broth.
JACKFRUIT PULLED “PORK” SANDWICH - SERVES 4 Ingredients: 2 cans green jackfruit, drained with large seeds removed 1 cup vegetable broth 2 tsp. sugar 2 tsp. garlic 1 tsp. onion powder 1 tsp. cumin 1 tsp. smoked paprika 1 tsp. ancho chili powder ½ tsp. salt ½ tsp. pepper ¼ tsp liquid smoke 2 Tbsp. apple cider vinegar ½ cup vegan barbecue sauce (I prefer Sweet BabyRay’s Original.) olive oil A pinch of cayenne pepper, optional Preheat the oven to 400 degrees F; heat a large sauté pan on medium heat. Drain the jackfruit, removing large seeds, and cut into smaller pieces. Add a small amount of olive oil to the pan, and combine all ingredients into the pan. Stir to combine, and simmer for four to five minutes or until most of the liquid evaporates. Spread the jackfruit evenly onto a foil-lined baking sheet, and bake for 10 minutes or until caramelized with a slight char on the tips. In a bowl, combine the jackfruit with ½ cup of barbecue sauce. Add to your favorite bun, topped with vegan butter and toppings, such as pickled onions or coleslaw, or leave as is.
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11/30/2021 3:56:49 PM
Get More Hair. Get More Life!
The Hair Restoration Institute of Minnesota provides multi-therapeutic treatments.
ounded in the Twin Cities in 1995 and attracting a nation-wide clientele, the Hair Restoration Institute of Minnesota (HRI), is clear in its mission: to alleviate the suffering caused by hair loss and help people to “get more hair and get more life.” The bottom line is this: People don’t have to accept hair loss, especially when HRI’s multitherapeutic treatments are available. “Our difference is that we are not a single-therapy clinic offering only one kind of treatment. As one of the only multi-therapeutic clinics in the country, we customize treatments to patients and solve their hair loss using every means available,” says Nate Bruschi, HRI’s care coordinator. One of the most popular treatments for male and female pattern baldness is a medical hair transplant—a one-day treatment with permanent results that HRI backs up with a clinical guarantee. HRI is the only clinic within 100 miles of the Twin Cities that uses Neograft minimally-invasive technology to complete transplants without leaving the traditional linear scar from older methods. Led by senior physician Gary M. Petrus, M.D., a hair transplant surgeon with over 25 years of experience in his field, the HRI medical team adopts a holistic approach when it comes to tending to clients’ needs—before, during
and after treatment. Each surgical procedure includes free laser treatments to promote healing, and every patient is provided with HRI’s own medically-formulated shampoo and conditioner to give them the best long-term result. In addition to hair transplants, HRI also offers non-surgical options, such as platelet-rich plasma therapy, laser hair therapy and dermal lens hair replacement technology. “People want to look as vibrant, beautiful and fit as they feel, but life can get in the way,” says Laura Reed, manager of the Hair Replacement Department. “COVID-19 has been such a stressful time for so many people, and stress is linked to hair loss. We help people get their lives back— with hair!” HRI’s future includes a new state-of-the art facility with calming views over natural vistas, where staff can continue providing a superior experience to patients from the Twin Cities and beyond.
HAIR RESTORATION INSTITUTE OF MN 8009 34th Ave S #1225; Bloomington, MN 55425 612.588.HAIR (4247) • myhairlossclinic.com
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it’s not just soup, it’s
Soup is the perfect choice for these chilly Minnesota days – and nights! Made locally from only all natural, premiumquality ingredients, Kowalski’s Soup Bar in the Deli Department features soups ranging from traditional to trendy. Our exclusive recipes for Chicken Noodle and Chicken Wild Rice are bestsellers year-round and beloved by customers with a taste for the classics. They’re available every day, in every store, both on
11 Twin Cities Locations
the Hot Soup Bar as well as in the Grab & Go Case in the deli, so you can have your favorite flavors anytime you want them. In addition to these daily choices, we offer a rotating menu of delicious soups like Split Pea with Ham, Roasted Tomato Bisque, White Chicken Chili, Italian Wedding Soup with Meatballs, Lasagna and Beer Cheese, and we proudly feature vegetarian, vegan and gluten-free soups and other unique recipes you won’t find just anywhere.
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Story by Grace Masuda — Photo by Greg Hagen
SECOND PLACE: CITY LANDMARKS
Local captures the beauty of Minnesota winters. G R EG HAG EN has enjoyed taking photos as a
creative outlet for a long time, but he recently began to delve deeper into the hobby. “Two years ago, I took a community-ed course on photography, and that pushed me forward quite a bit,” he says. Hagen recalls when he took this second place photo winner last winter. He says, “I drive a school bus, and while parked between routes one day, there was such a beautiful scene at [Colby] lake, I had to capture it.”
Photographer: Greg Hagen
Title: Fresh Ice Equipment:
To view images of other Focus on Woodbury photo contest winners, visit woodburymag.com.
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Shoveling can be a real pain.
Nerve, back or neck pain can make ordinary tasks unbearable. That's why we offer same-day spine appointments, so you can deal with the problem instead of the pain. Don't wait weeks to see a specialist— get checked out today. Schedule an appointment online: summitortho.com/schedule
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