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FREE FALL 2018

Southern Minn

Girlfriends southernminngirlfriends.com

Chef Guy Klinzing’s

Let’s get

in a woman’s life

A women’s motorcyle club, female EMT’s and racecar drivers, bloggers and so much more.

Recipes Page 32

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forkner Moe Beth Forkner Moe is the editor of Southern Minn Girlfriends magazine.

Find Southern Minn Girlfriends on Facebook

omen are amazing, at all stages of life. We fill multiple roles, including - daughter, wife, mother, motherin-law/mother-bylove (me, just this summer!), grandmother, sister, cousin, aunt, niece, friend, community member. We support and take care of each other. We love wholeheartedly. We laugh together, we rejoice together, we mourn together, we rally around each other when needed. I’ve once again been reminded of that recently. Earlier this week (as I’m writing this), two of my loving and lovely friends lost family members on the same day – one, her elderly mother (an expected, yet mourned, passing); the other, her husband (unexpectedly and much too young). It’s been a blessing to be friends with these two women; one I’ve known since college (we were roommates and stood up for each other at our respective weddings); the other I’ve known since I was a mid-career professional (we bonded during professional projects, and soon became very close personally). The circumstances were different, yet the emotions are the same. We want to be together and hug each other. We’ve all shared incredibly joyful moments over the years and have celebrated each others’ accomplishments and great life moments. Now, we grieve together. Multiple studies over the years have shown that healthy friendships make a person much healthier than those without those friendships. I completely agree with that assessment. I do know and acknowledge, of course, that not all friendships or family relationships are healthy or good. My heart goes out to those where this is the case. My wish is that everyone has at least some good-hearted and generous people in their lives. I’m fortunate that my life has always been filled with lovely girls and women. Some have been friends from grade school; others are newer friends who fill my heart. Still others are mothers of my friends (and even a couple friends of my mom’s!) from our growing-up days. Some are children of my friends, or friends of my child. If life was a garden, I’d say mine is filled with beautiful, colorful, hardy, multi-dimensional flowers (and maybe even a tasty veggie or two). Sure, a weed pops up occasionally, but for the most part, my garden is lovely and healthy. In this issue of Girlfriends, we celebrate women at various stages in their lives, those who find and make great adventures, those who make a difference in their communities (and sometimes a

NOTE from the editor combination of all). From inspirational speakers, to female paramedics, to moms who share their good moments and bad via writing, to women in their 60’s and 70’s who work to make a healthy community one person at a time, we have so many stories showcasing fabulous women who live in our region. We’re excited to bring this issue to you, in our 10th year! We’re so glad our readers continue to enjoy our content, send story ideas to us, and share the magazine with others in their household or their circle of friends. We are also thrilled to bring an event to the region for our readers and community members. On Thursday, October 18, we will be presenting “Let’s Get Cooking Show and Expo with Chef Guy Klinzing.” He was here a couple years ago, and people loved him! We’re excited he will be here again. The show will be held at Faribault High School, with a vendor fair 5:00-7:00 p.m., and the cooking show starting at 7:00 p.m. Not only will you bring home easy-to-make and yummy recipes for your family, but you’ll enjoy the comedy, the laughter and the fun atmosphere of the evening. You will DISCOVER easy-to-make recipes, meal idea, and creative cooking tips. You will MEET people like you who love to cook. And you will COLLECT a free gift bag with valuable coupons and goodies. Pre-event tickets are $15 (General Admission), $30 (VIP), and $50 (Premium VIP). General admission tickets can be purchased at the door for $20. For more information and to purchase tickets, please visit www.Faribault.com/forms. Check out the amazing and yummy recipes on pages 32-46! We couldn’t do this event without the backing of our sponsors. For that, we are so grateful. • Fareway Meat and Grocery (Gourmet Sponsor); • Quality Appliance (Appliance Sponsor); and • Ruf Acres (Ticket Sponsor). We can’t wait to see you that evening! We’re excited for the fun, and the delicious recipes, and the friendship shared. In the meantime, give thanks for and to the women in your life. Send them a happy thought, drop them a note expressing the fact you’re glad they are there, call (or text) them, and (if you’re in the same room), give them a hug. Being a woman can be an incredible gift. Having lovely and loving women in your life most definitely is.

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20 FALL 18 SEP/OCT

contents features

50 Pedal to the Metal

Girlfriends is sponsoring the Second Annual Women’s Expo.

54 Films on First

5 Let’s Get Cooking Show & Expo

about us editor:

Beth Forkner Moe

contributing writers:

Kari Berit Lisa Cownie Rian Dicke-Michels Carlienne A. Frisch Mallory Fuchs Nancy Iglesias Trent Jonas Marianne Radtke Ramon Rodriquez Carron Terri Schlichenmeyer Sara Schlueter Grace Webb

multimedia consultants: Cash Alladin Kristie Biehn Ginny Bergerson Nicole Brandon Kari Clark Kathleen Davies Missy Daschner Pam DeMorett Crystal Hobart Emily Kahnke Tim Mart Mark Nelson Jay Petsche Kyle Shaw Gayle Stelten

graphic designer: Kate Townsend-Noet Volume 10, Issue 5

southernminngirlfriends.com Send releases and story ideas to:

Beth Forkner Moe at Girlfriends magazine, bfmoe@southernminn.com

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6 Writing as a Way to

Figure Life Out

Women using writing as therapy.

8 A Tale of Two Medics

The story of two local female EMT’s.

12 Ride, Mother, Ride

International Sewing Club is a bike gang made up of entirely female bikers.

18 Dare to Dream

Inspirational speaker, author and life coach Bri Seeley drives and motivates others to realize their potential and dreams.

24 The Many Facets of

Diane Norland All Spell “B-u-s-y”

In her 74 years Diane has reinvented herself many times.

32 Let’s Get Cooking Recipes

• Drunken Sailor Stew page 32 • Hot Date With Bacon and Chorizo page 34 • Scoutmasters Ed’s Chicken page 36 • Empanadas Evita! page 38 • Bourbon Candied Bacon Strips page 40 • Fairy Kale Salad with Pomegranate Vinaigrette page 42 • Scratch Buttermilk WAFFLES!! page 44 • Grandma Bette’s Pound Cake with Raspberries page 46

Area women and their passion for racing.

A collaboration bringing a documentary film series to area residents.

58 SAIL

Stay Active and Independent for Life.

62 Breast Health at Every Stage

Guidelines for women to follow to promote early cancer detection and maintain overall health.

accessories

17 a man’s perspective 68 book review 28 food sense 70 gf directory 3 note from the editor 20 the coach’s corner 66 unexpected caregiver 67 wellness 55 women in the news!

on the cover:

The Women of Mankato Moms Blog. See their story on page 8.

Let’s get SHOW & EXPO with

Chef Guy Klinzing

ant to have a fun evening with your girlfriends (or mothers, sisters, daughters, etc.)? Here’s a great event for that. Girlfriends is sponsoring its secondannual Women’s Expo on Thursday, October 18, at Faribault High School. Let’s Get Cooking! will feature local vendors and a sure-to-beentertaining (and useful) cooking show with Chef Guy Klinzing. In his own words, Chef Guy said, “I’m coming back to Faribault!!!! The last time I was in Faribault I was conducting a Taste Of Home Cooking School, but now I’m back with my very own show! I’m calling it ‘GUY UNLEASHED!’ I will be demonstrating eight of my favorite family recipes in the most fun and crazy way I can think of. This will not be your ordinary dry cooking demonstration. We

What will you experience during the event? You’ll DISCOVER easy-to-make recipes, meal ideas and creative cooking tips. You’ll MEET people like you who like to cook. You’ll COLLECT a free gift bag with valuable coupons and goodies.

How do you register for the event?

Go to www.Faribault.com/forms Ticket costs are: $15 General Admission

are going to have fun and rock the house together. No commercials and no national sponsors, - just me, music, and MY recipes.” There will, of course, be local sponsors, without whom this event would not be possible. The Gourmet Sponsor is Fareway Meat & Grocery; the Appliance Sponsor is Quality Appliance; and the Ticket Sponsor is Ruf Acres Market. Chef Guy spent nine years with the Taste Of Home Cooking Schools and has conducted more than 250 cooking schools across 26 states. Besides sharing his own family recipes, he gives participants tips and tricks to make their own kitchen lives more efficient and fun. The event is very family-friendly. Bring everyone, and be prepared to have a lot of fun. In addition to the recipes and cooking tips, there will be many door prizes. Doors open for the vendor expo at 5:00 p.m., with the show running 7:00-9:00 p.m. Come early to visit with and meet local businesses.

$30 VIP $50 Premium VIP You can also pick up tickets at the Faribault Daily News, or at the “Will Call” registration table on the day of the event at the high school (day of event tickets are $20). If you have questions please call Laurie 507-645-1116.

Who are the vendors at the pre-event? • • • •

A Whiff of Sweet Orange Bon Cook Clever Container doTerra

• Fareway Foods • Faribault Public Schools • Girlfriends Magazine/ Faribault Daily News • Home Solutions Midwest • Hy-Vee • Jen Becker Thrivent Financial • Lula Roe • Mary Kay Cosmetics • Norwex • Pampered Chef • Pure Romance • Quality Appliance • Ruf Acres Market • Scentsy • Simply JLinn • Thirty-One Gifts

SEE OUR AD ON PAGES 30 & 31

Writing as a Way to

For more information, see www.facebook.com/ MankatoMomsBlog/

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F By Lisa Cownie

or some people, putting pen to paper (or these days, fingertips to keyboard) comes easy. For others it can be a chore. No matter your degree of “skill,” studies have shown that writing can be therapeutic. You can find all sorts of psychological and medical studies that demonstrate how writing about difficulties and bumps in life, or even documenting joys and milestones, can actually help people experience increased happiness, health and productivity. For some women in southern Minnesota, writing has taken a new meaning and purpose through a common writing site. It’s called the Mankato Moms Blog, a labor of love for its founder Jessica Blais. “I have always loved reading and writing, but it wasn’t until recently I started sharing my writing publicly,” Blais said. “I always felt too self-conscious. Before I had my second child I was feeling a lot of anxiety about how I would balance life as a mom of two. It was really weighing on me so I wrote an article about enjoying the end of your pregnancy before everything in your life changes. At the time, City Moms Blog Network was looking for national content on their social media pages, so I submitted it. I didn’t really expect it to get published, but it did. That was the push I needed to start sharing my writing. It has been such an exciting journey to be able to write about my experiences (good and bad) and have other local moms say ‘me, too’. I love connecting with people, and I think writing is such a beautiful way to do that.” Blais found other women in southern Minnesota felt the same. Contributors to the Mom Blog don’t get paid, but still they find it rewarding. Sharing stories from their own experiences as moms and daughters is a way to help other women on the same journey. Mankato Moms Blog is part of a national network of sister sites through the City Moms Blog Network. “After watching sister sites in surrounding cities and across the country develop a strong sense of community with their readers, I knew that was something the local moms of Southern

Minnesota needed. Motherhood (and parenting in general) is an amazing journey. But it can also feel isolating at times. With our team of local writers we are able to connect with area moms online and in person and let them know they are never alone in their struggles or triumphs,” Blais said. One of those contributors is Angela Pick, a single mom of three from North Mankato. She is in sales in her professional life, but says in her personal life writing – in the form of journaling helps ground her. “Journaling has always helped me deal with anxiety and depression,” Pick said. “Anxiety feels like a swarm of random thoughts swirling inside my head, totally out of my control. When I write, I am forced to organize my thoughts into coherent sentences, and this is very therapeutic for me. It’s a great way to focus on and correct my inner dialogue.” The key is to get that inner dialogue out of your head. That’s where the benefits of writing with abandon come in. It doesn’t need to be something you share with others, but just sharing it with “yourself” can be freeing. “I do a lot of my ‘writing’ in my head before I ever put it down on paper or on a computer. When something is on my mind I will work through it mentally while I’m on a run or while I’m rocking the baby at night. Then, I’ll start putting the thoughts down in paragraph form. Sometimes what I write never sees the light of day,” Blais said. “I have lots of topics that I thought would become blog posts that are tucked away in a journal or in the Notes app of my phone. Just getting the words from your mind to ‘paper’ can be a huge stress reliever. Not everyone wants to write for other people to read it. My tip would be: if there’s something on your heart or mind, jot it down. You don’t need to be a great writer and you certainly don’t need to share it with anyone if you don’t want to. Writing is a great way to clear your mind and you might realize that you’re better at it than you think!” Still skeptical? It’s true that writing may not be for everyone. But for many, it’s a tool to learn more about themselves, gain some perspective or even just offer an escape from reality. So whether you take your fancy pen to paper or fingers to keyboard - let your inner dialogue take flight! Lisa Cownie writes from North Mankato. Her work can be

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N wo T Medics

Amber Gregor, Melissa DeGroot, Amy Brown, Claire Johnson, Michelle Vogele.

By Nancy Iglesias

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orthfield Emergency Medical Services provide 24-hour emergency care and transportation to 284 square miles in parts of Rice, Dakota, Scott and Goodhue counties. Paramedics and Emergency Medical Technicians (EMTâ€™s) bring advanced care to people in their home, in the community and at the scene of an accident. Working in the field of emergency medicine requires people who can remain calm in the midst of a chaotic scene, think on their feet, meet the physical and emotional needs of people in need with critical care and compassion, and know how and what to do with all the demands and emotions of the day. We thought it might be interesting to talk with two women who have been made this profession their career and are still honored and humbled to serve their community each and every day.

Amy Brown and Melissa DeGroot are both passionate people- passionate about their community of Northfield, about their community of emergency services providers, and about their profession. While they have different backgrounds and personalities, they have a shared sense of pride and passion for the emergency medicine services of their community. They came to their profession through very different pathways. Brown started working in a nursing home at age 18. As part of that job, she was required to be certified in CPR. One evening, she and a friend were driving into town and came across a pretty significant accident. The individual was young, had been thrown from the vehicle and was critically injured. This was at a time when not everyone carried a cell phone, so her friend went to a house to call for help. Brown stayed with the injured person. Brown said will never forget the specifics of that evening--the clothing the person was wearing, their hair, their breathing pattern. The person was unresponsive. (Unfortunately the person did not survive, but she said she was comforted by the fact that she knew she had provided comfort in talking to them, holding their hand and letting them know that they weren’t alone.) While she knew CPR, Brown still felt help-

less. All she could do was kneel next to them, talk to them and tell them help was on its way. From that evening on, she knew she wanted and needed to learn more, so that she could do more. A week later she signed up for a first aid class. After that course was over, she knew she still wanted to learn more. After another year she signed up for an EMT class and joined the Lonsdale Fire Department. Thethen chief, Don Novak encouraged her to keep going, so she enrolled in a paramedic program. The accident she encountered early in life has stayed with Brown and has formed the foundation of her view of the role that she and her colleagues play. “We can’t do it all, but each of us can do something. I love my job and what I do,” she said. “I believe we all have special gifts we are given in this world. Each of us has a talent or something that we do that another may not be able to. There is no ‘little job.’ We function every day because each of us does ‘something.’ Whether it’s holding someone’s hand, assessing their medical condition and giving them the immediate care they need, or providing physical and emotional support until they can get to a medical facility, the point that paramedics meet a patient in need is extremely critical. I always tell patients, ‘my goal is to leave you in better condition than I found you.’” DeGroot’s experience was a bit different. She

went to college for a short time, then returned home to Northfield after realizing it wasn’t a good fit. Once home, she went to get her EMT certification at the Faribault Fire Department. Her intention was to go to school for law enforcement, and she knew getting her EMT certificate would be a good next move for that career path. About six months after getting the certification, she got job at Northfield Hospital EMS. She initially didn’t think she would stay, but she kept working there until she realized – about 10 years later - she wanted to stay in the medical field. At that point, she decided to pursue her paramedic certification. DeGroot said she loves her job and the reality that no two days are ever the same. She has grown to deeply appreciate the medical aspect of her job and always wants to learn more. She finds the human body fascinating and is amazed at what can be done to help a sick or injured person. She said going into a chaotic environment, assessing the situation, and coming up with a plan within minutes is one of the things that keeps her focused. “It’s knowing that I’ve helped someone on the worst day of their life,” she said. Brown said one of the greatest challenges CONTINUES ON PAGE 10 u u u

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she faces is being able to “not take it home.” “It’s difficult to do a job where you see human suffering, injury, sickness and not let it affect you in some way,” she said. Not every story has a happy ending. She finds this is especially difficult working in the same area where she grew up. She copes with this by going back to her fundamental belief that no matter what the situation, every person on the scene can do something. “I do a job that some days breaks my heart but I find comfort in knowing I did what I was able to do,” she said. Brown said the emergency team is close-knit and they always have each other’s back. “We look out for one another,” she said. “When we know that someone has had a tough call, we check on each other and support each other through it.” She also said it means a lot when she runs into patients or family members in the community who are grateful for how their love one was helped. Just as meaningful are the comments from family members who express their gratitude for being there for their loved one, even if they didn’t survive. DeGroot articulated a number of other challenges. She finds it very difficult when she gets called to help someone who doesn’t want your help, for whatever reason; not everyone is glad to see a First Responder. She is also concerned about the violence that is happening to First Responders around the country. When she started 18 years ago, she never thought she would have a bulletresistant vest as part of her uniform. She also worries about the industry as a whole. There is a shortage of EMT’s and paramedics, both nationally and in southern

Minnesota. On the flip side, one of her greatest joys in her role as assistant chief in her department, is seeing younger EMT’s graduating from paramedic school. Building relationships with people in the Northfield community is an important part of their role as EMT’s and paramedics. Brown told a story of a certain couple she got to know. Several years ago it became a routine to have breakfast at a certain restaurant. There was a “sweet older couple” who came in every day as well. She and her partner frequently chatted with them while eating their breakfast or just before they all went on their way. One morning they visited with the couple, finished their breakfast and headed out the door. Two hours later they received a 911 call for one of the individuals. In trying to assess the situation, Brown asked, “Was this happening when we saw you this morning?” The response she got was “Yes, but your breakfasts had just come and we didn’t want the two of you to have to eat cold breakfast later!” DeGroot said she enjoys not only the relationships she has made with community members, but also with her colleagues. “Our department is small, and very familyoriented. We work long hours and sometimes spend more time with our partners at work than our loved ones at home,” she said. “For holidays we have potlucks, and for birthdays we hit up the local cupcake shop. EMS is a 24/7, 365 days-a-year job. It’s so great to have a team to do this with. We really have fun together. This is a great career.” Brown feels just as strongly about the team aspect of their department. She said there is no way you can be successful in this field as a “lone ranger.” She and others in the department are aided in their job by police officers,

county sheriff’s deputies, state patrol officers, firefighters, and other rescue members who also have great care and compassion. “It’s all about being a team, a big team I’m just lucky enough to be a part of,” she said. The “911 community” is pretty tight-knit with each other regardless of their particular discipline. She also recognizes the importance of a supportive family. “When family members see we’ve had a bad call, they know we can’t talk about it or that we can share only a little about it, so they do their best to support us,” she said. Dr. Jennifer Fisher, Director of Emergency Department and Emergency Medicine at Northfield Hospital, said they are very fortunate to have such a great team of emergency services staff. She said she finds it hard to put into words the respect, admiration and appreciation she has for the group. “Paramedics and EMT’s are trained to expedite care. They are often the first ones on the scene,” Dr. Fisher said. “They are taught to recognize and identify the severity of the trauma and then become the communication link to the local hospital.” She said that great emergency medical staff need both the technical skill and the art of intuitive thinking. “A great paramedic needs to be able to both know and feel when something is not just right,” she said. At the end of the day, to have the quality of people they have serving out in the community as paramedics and EMT’s ultimately translates to saved lives. Nancy Iglesias is a freelance writer and non-profit consultant. She spent 20 years working as an Executive Director for Habitat for Humanity in Winona, MN. Prior to that, she was the Marketing Manager for InterVarsity Press in Downers Grove, IL. Nancy enjoys entertaining, water fitness and teaching preschoolers at her church.

DISTINCTIVE EYEWEAR & ACCESSORIES

LOOKING FOR

fabulous? 10

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425 Division Street South Northfield, MN 55057 507-366-2020 visionofnorthfield.com

Brunch, Bingo and Bazaar Saturday, November 3 9:00am-Noon Brunch with Beverages Musical Entertainment Designer Purse Bingo

Shopping and Socializing

Tickets on Sale October 1st

Proceeds will go towards completing the Ecumen CountrySide Walking Path! We are accepting donations in the form of jewelry, scarves, purses and accessories!

Contact Amy Baldwin or Autumn VanRavenhorst at 507-446-8334 to donate! Sponsored by:

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Ride, Mother, Ride By Grace Webb

hen you think of the stereotypical biker gang, you probably conjure up images of tough-talking, fast-riding men clad head-to-toe in leather, leaning against rumbling Harley Davidsons, daring the world to bother them. And when it comes to the International Sewing Club, almost all of those images fit perfectly—except for the “men” part. You see, the International Sewing Club is a biker gang made up entirely of female bikers. The “sewing” part is a bit of a misnomer, since none of the members actually sew. They put that part in to pay homage to their mothers, who all sewed. But they really are international, thanks to one member from the Netherlands who occasionally flies over to ride with them. “We’re all about empowering women,” said club president Windy Fry, who has been riding motorcycles since she was 14. The club came about back in 1993 when a small group of women in southwest Minnesota started riding motorcycles together. Club membership has waxed and waned over the years, with 17 official members right now. Members hail CONTINUES ON PAGE 14 u u u

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“It’s really about empowerment. You’re just empowering each other and you’re there for each other. There isn’t a thing any one of them wouldn’t do for me.” - Ruth Cyphers

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from Minnesota, Iowa and Wisconsin and come from all walks of life—there’s a nurse, a teacher, a dental hygienist, a pet groomer, a Certified Public Accountant, several business

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owners and others. And every member has her own sewing-themed nickname: Tatter, Buttons, Needle, Zig-Zag, etc. Members receive their nickname after they’re initiated into the club, which can take place after they participate in two club events. The club meets twice a year, once for a

“January” meeting (that has since moved to May because of how many times members got snowed in) and a July bike run. Members take turn hosting the events, which usually last a weekend and include hundreds of miles of riding, along with other events based around the area. They try to do something new and

“Ride, mother, ride” - the official,

trademarked motto of the International Sewing Club

different every time, from attending a show at Chanhassen Dinner Theater to visiting an Amish farm. They also try to give back, participating in charity runs such as one during their most recent July trip, where they rode to raise funds to help support veterans. Fairmont resident Ruth “Serge” Cyphers joined the group in 2009 after she was invited by another member. She said she loves the environment of close female friendship. “It’s really about empowerment,” she said. “You’re just empowering each other and you’re there for each other. There isn’t a thing any one of them wouldn’t do for me.” Cyphers also hosted the May meeting this year, inviting the other members to stay at her place and leading day trips around the southern Minnesota and northern Iowa area.

While most members would point to their trip to Iowa’s famous Grotto as the highlight of the weekend, they also like to laugh about how someone was so nervous about all the leatherclad bikers that the cops were called. “We haven’t gotten into much trouble or anything,” she said. “We’re just a bunch of old ladies having fun. We were sitting in the back of the house, around my gas fireplace, and two cops come around the corner. They’d called it in at [the neighbors’ house]. It wasn’t even my house.” And how’d she get her nickname? “I have a sewing company,” she explained. “I think they thought I had a serge machine, but I don’t. I have industrial sewing machines.” Club members don’t have to participate

in every event, only what they’re able to fit into their busy schedules. Some, like Fry, make a concerted effort to attend every single one, even though she has one of the longest rides—from Osceola, Wis. “I probably missed only one in 20-plus years,” she said. “It means a lot to me and my life. Some of the girls who are in the club, I only see them on the runs or at the meetings.” Members also pay annual dues of $25, which go for things like flowers for members who are going through difficult times, club merchandise and events. In the 25 years that the club has been riding, members have managed to mostly avoid accidents and keep their bikes upright— CONTINUES ON PAGE 16 u u u

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though there is an “Oops, I fell down” pin that members swap back and forth after taking harmless spills. The most serious accident happened to member Jen Searle, who hit a surprise patch of dirt in a construction zone and lost control of her bike. To everyone’s relief, she came out relatively unharmed. “We all took care of everything for her,” Fry

said. “A lot of us have taken a course accident scene management, and everything kicked into place. She’s still riding.” It’s that sense of community—that shared commitment to taking care of each other— that brings these bikers together. “If something’s going on in someone’s life, we all brainstorm to see what we can do to help,” Cyphers said. “We’re pretty close knit even though we see each other only a couple

times a year.” And those wide-eyed stares the club members inevitably get every time they roll into town? Well, that’s just a fun bonus. “People hear you coming,” Cyphers said. “We get a lot of ‘Wow.’ That’s when you just drive like you own the place.” Grace Webb is a wandering reporter whose home base is Mankato.

Shoes, Clothing & Accessories for Men & Women 401 Division Street • Northfield, MN 55057 645-4257 • www.rarepair.com 16

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A man’s perspective

Learning as I go…

jonas Trent Jonas is a Twin Cities-based writer and divorced father of two. He is fascinated and frightened by women but is working through his issues.

his issue of GF takes a look at the stages of a woman’s life. I am not a woman and have no current plans of becoming one (not that there’s anything wrong with that), so my experience on the topic is somewhat limited. I am, however, fortunate enough to have a daughter. And while I have not, myself, experienced any stages in the life of being a woman, I have spent the last 16 years bearing pretty close witness to all of the early ones. I must say: Y’all are tough. Since Sarah was born in 2002, everything about her has been a learning experience. I am a guy, and I grew up with one brother. From all outward appearances, growing up a as girl is a lot different from growing up as a boy. My own experiences growing up — making friends, playing sports, being outside, gliding largely unperturbed through school — were reflected in my son’s (Sarah’s older brother) experiences. They were entirely familiar. And before she turned 10, apart from differences in her taste in clothes and the need for slightly-different diaper-changing techniques, Sarah’s childhood was also relatable to me. But then things got weird. Sarah started really liking boys. Like a lot. As a dad, of course, I did not (still don’t) particularly condone such inclinations. And she started having strong disagreements — “break-ups” — with her friends that would lead to all kinds of emotional trauma. And then everything would be fine again a few days later. One time, when I was consoling my crying daughter over one of these break-ups, I shot a panicked look at Sarah’s mom. She assured me

that these things were normal and that this is “how girls are.” Sarah’s mom told me that she experienced the same types of things growing up. This was chilling news to me: It meant we had years of this to get through. I had assumed — narrow-mindedly — that kids were kids, and like my son and me, you had friends who were just kind of your friends all along. Sure, some would fall by the wayside, but not because of some dramatic, earth-shattering event. Usually, they ended up in a different class or started playing a different sport, so you just didn’t hang as much. The extreme emotions involved in the daily life of tween and early-teen girls must be overwhelming. As most of this magazine’s readership has probably surmised, my confusion and sense of paternal helplessness only grew as Sarah got older. We went through her “coming out” as bisexual (when she was 13), some very poor social media choices (I don’t want to talk about it), and several boyfriends — along with all the other twists, turns, ups and downs that the twin roller coasters of junior high and high school bring. At about 16.5, Sarah seems to have found a version of herself that she’s comfortable with, though. She has steady friends, a boyfriend of several months (who seems to really like her while also being a relatively-decent fellow), her driver’s license, a car, and even a couple of jobs. After going through all the tumult between 10 to 16.5, I couldn’t be happier with or prouder of her. I know there’s still a ways to go, but her course has steadied. And if Sarah’s journey is typical of the early stages in women’s lives, I have to say that I am impressed by y’all’s resilience: I’m not sure I could do it.

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By Sara Schlueter

nspirational speaker, author and life coach Bri Seeley has reached national recognition for her drive to motivate others to realize their full potential and dreams—no matter what they are. Originally starting out in the fashion industry by building her own label, Bri realized she was on the wrong path. She chose to close her label and move on to dedicating her time to helping others “take the leap” to realize their dreams. She credits much of her own guidance to daily meditation, and sometimes a good old coloring book in the morning. We had the opportunity to ask Bri – who grew up in Northfield - a few questions about what set her on the right path and see what it really takes to make your own dreams a reality.

Q: What was the moment you realized you needed to change your path? What kind of emotions went through your head as you made the choice to close your fashion brand and move on? A: For me a lot of my insight comes from meditation. I am very much guided by something that is much bigger than myself. In this case, the insight that came to me was this very present all-knowing truth and I could feel the groundness of it. It was as though I could feel a hammer coming down and feel this moment that felt like truth in my life. And every time I have these moments, I just know it and trust it. When that came it was literally like a flash of lightning and I knew that I couldn’t keep going forward the way that I was because it came with such a power behind it. I closed down my fashion label completely blind, just knowing that this was the right thing to do. There is a little bit of fear that goes with it, but I believe I always get the information when I need it. I will experience fear and uncertainty, but I have trained myself to sit, and breathe and trust. I have been able to find that place where I don’t know what I am doing, yet I trust it to work out. When you take a leap of faith, fear will always be present. It isn’t about eradicating fear, it is about acknowledging it as a part of being human. Q: What do you do to open yourself up to listen to these moments? A: I have a morning routine that I live by. That is my chance to get in the right mindset, and to fill my cup first. I can’t be a service to the world if I am running on empty. I make tea, listen to an inspirational video or podcast, and I journal and meditate. I will bring some sage and set an intention for the day. Some mornings I will color in a coloring book, take a bath or lay on the floor with my cat. Every morning what I need may be different. It is about being in touch with yourself and following your own intuition.

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Q: What makes it difficult in today’s society to realize our dreams and vision? A: I feel like we are conditioned to be sheep and stay in a box. We are conditioned to follow the money and security. We are fed what our life should look like, especially women. We are told to go to college, meet a husband and have babies. There are so many options now a days but we are fed a very narrow view of what we can do. We should think what makes me the most happy instead of living by the set rules and restrictions. A lot of it is letting go and taking the leap. We have to start writing our own rule book and find what do I currently believe, what have I believed and are they helping me get to where I want to be. Q: What are some small things that we can do every day to get closer to our dreams? A: The biggest one is meditation. It is something that sets you up to get the guidance you need to take the next step. Figure out how to meditate, whether that is guided meditation, silent meditation or maybe walking. Find

your own way to meditate. Also get clear on your habitual thoughts and beliefs. Q: What advice would you give to women who want to start realizing their dreams today, or who may be scared to take that leap? A: Having fear doesn’t mean you can’t move forward, make peace with it and go do it anyway!

Q: For you, what is the most rewarding or fulfilling part of coaching others to live out their dreams? A: To see other people live their dreams is so fulfilling. I love seeing my clients happy and fulfilled and living their best life. Sara Schlueter is a writer and editor in Minneapolis with a passion for storytelling, all things Minnesota, and being involved in the community.

Interested in how you can “take the leap”? Visit Bri’s website, briseeley. com for information about applying for a personal or group coaching session, online courses, her podcast, blog and upcoming events. Bri’s bestselling book “Permission to Leap: The Six-Phase Journey to Bring Your Vision to Life,” is available on amazon.com.

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Photos courtesy t off the Ni Nicollet ll t C County ty Hi Historical t i l SSociety ci ty aandd Ni Nicollet ll t C County ty B Bank

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THE COACH’S CORNER

The Year of the Lion

T MalloryFUCHS Mallory Fuchs is a licensed alcohol and drug counselor and a life coach for women. She helps women gain the confidence they deserve so that they can design the life they love.

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his year I was welcomed into the “dirty thirty” club and to be honest, I was half excited and half nervous. I was at a crossroads in life and trying to decide what chapter to close and what new adventure to take and am now experiencing the same cross road again. I have always been a risk taker and love a challenge. But this time it was different. I was giving up something I loved and had a passion for because the circumstances weren’t right. I went on a yearlong soul-searching journey that pushed me way out of my comfort zone. I did what I knew best, and that was following my heart. I made a huge career shift with a lot of uncertainties and no safety net. I was introduced to some of the most amazing ladies that helped shape and mold my path. There have been a lot of lessons learned and a lot of both laughter and tears in-between. It has been a year filled of trial and error and finding what works and what does not. Life certainly did not come with a map or “how-to” guide - and that really is the beauty of it. We are all faced with choices and unique opportunities. The question is, are you going to answer when the opportunity knocks? Are you going to give up when things don’t go as planned? Or are you go-

ing to have the courage of a lion and live the life you know you are meant to live? The Year of the Lion has been the year of planting seeds in my life, stepping out in courage, and growing my faith. Fall, for me, has always been a time of rebirth and a time for new beginnings and adventures. Look - here we are! At this point in my life, I am at a stage of rediscovery. I am at a stage of redefining who I am and what path I want to take. I am learning to forgive myself for mistakes I have made or wasting time and energy on toxic people. I have learned what kind of people I want in my life and who is for me and who isn’t. I have done what I like to call “weeding the garden of relationships”. I have learned how to have faith bigger than a lion and what real dedication and accountability means. I have learned at this stage in my life that I have the choice to become the person I want to be. Although I can’t control those around me or what happens to me - I can control how I respond, how I push forward, my thoughts, how I spend my time, what door I chose to open and what dream I decide to chase. The reality of it is, nobody in this life is going to come and save you, you have to do it for yourself. That, my friend, is pretty powerful! What I want all women to know, is that no matter your age or what stage of life that you are in- you have the power to redefine yourself and your life. In fact, we should always be redefining

19 studios 38 artists

Joseph Feaster

Barb Zaverhua

2018

who we are and we should never stop growing or learning. I want you to look back at your past year and give it a title. Just like I gave mine a title of the Year of the Lion. What does that mean to me? I’ll tell you- it means strength, courage, self-confidence, personal power, assertiveness, and ability to lead. These are all things that I learned this year, and I am ready for the next chapter and adventure in my life. Are you? Some people document their life through writing. One way that I document my life is through the art of tattoos - last year was the Year of the Wolf for me and this is the Year of the Lion. So a lion will be added onto my sleeve of tattoos to remind me of my life’s journey. What ways do you document the seasons of your life? If you don’t do it, maybe it’s time to find fun ways to remember what has made you the person you are today. Another really important lesson I have learned this year is that we have different friends in each stage of our life. Being in my 30s, I have realized that our life experiences can shift and change who is present in our life and who may take a back seat. As we grow in life we start to take different paths, and we each prioritize things differently. For some, career and education becomes number one, while others are starting to have a family and children’s activities consume their extra time. Some friends are just in our life for a season while others are there for a life time. Love them all.

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Here is what I have learned about being a good friend in all stages of life: 1. Make time for each other, always. My mom always taught me the importance of having friends, and you have to be one to have one. 2. Don’t judge or assume. Love people for who they are and where they are at in life. 3. Don’t compare your life with others’. We are all on our own paths. Cheer them on in their successes and be there in time of need. 4. Respect them, their time and what makes them who they are. 5. Be honest, real, and genuine. Be the kind of friend that YOU would want in your life.

SAVE THE DATE!

OcTObEr 13TH AnD 14TH www.studioartour.com See website for details!

PUBLIC LODGING & EVENTS The Inn at Shattuck-St. Mary’s www.theinnatssm.org Inn@s-sm.org 507-333-1900 Open to the community! FALL 2018

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* Sept 8 & 9 • Farmamerica Fall Festival

• 40th Anniversary Celebration

Sept 22 • Waseca Marching Classic /Classic Car Show

Sept 20–23 & 24–27 • Touch of Country Class Boutique

Oct 4 • Beer & Brats – Downtown Bars Oct 7 • Pleasant Grove Pizza Farm Fall Festival

Oct 18–21 & 25–24 • Sinister Forest – Maplewood Park Oct 25 • Treats & Streets – Downtown Businesses November • Specialty Shop Open Houses

Nov 15–18, 23–25 & 29–Dec 2 • Touch of Country Class Never Enough” Christmas Boutique

Jan–Feb • 69th Sleigh & Cutter Festival (sleighandcutterfestival.org)

Waseca Co. Historical Society (historical.waseca.mn.us) Farmamerica Tours (farmamerica.org) Kieslers Campground – open thru October Pleasant Grove Pizza Farm – open thru October Trio Coffee, Wine & Ale House – opening Fall 2018 Ward House Brewery • Half Pint Brewery

discoverwaseca.com for updated events and times *Event dates & times subject to change.

Life is Better Here

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By Miki Orr

olistic medicine is a form of healing that considers the whole person; the body, mind, spirit, and emotions. Holistic healing techniques often incorporate many forms of health care from conventional medication to alternative therapies. One form of holistic medicine is energy work or energy healing. Energy Healing is a form of healing that manipulates, restores or balances the flow of SPONSORED BY energy in the body. This can be Zen Welless done in a variety of ways whether 785-787-5104 it is through physical activity, selfwww.zensational.biz/ help practices or with the help and zen-wellness guidance of an Energy Worker. When working with your energy or auric field, it’s important to be mindful of movement and flow. As you go about your day, your energy field is constantly reflecting, absorbing, projecting and even deflecting the energy of everything around you. It can be ever changing and influenced by the situations we encounter throughout our day. The quality and amount of energy found circulating within and around our body affects our spiritual,

Miki Orr, Zensational www.zensational.biz 403 1st Ave. NW

mental, emotional, and physical well-being. Experts state that many maladies in the body are caused by stress which has a direct impact on how we age internally and externally. Energy healing is an effective tool for managing stress, which can decrease anxiety, enhance sleep quality, improve concentration, increase circulation and reduce fatigue. There are a variety of modalities within energy healing techniques that can be used in a wellness routine to ensure every part of you is healthy and strong. Acupuncture, acupressure, aroma-therapy chakra healing, color therapy, crystal therapy, Healing Touch, hypnosis, massage, meditation, Pilates, psychic messages, Quantum Touch, Reiki, shamanic healing, sound therapy, Tai Chi and Yoga are some forms of energy healing that are popular and easy to seek out practitioners. It’s important to note that one form of energy healing is not better than the next. Often it is a combination of techniques that work together to realign, replenish or stabilize the amount and the quality of energy within the human body. Touch forms of energy work involve direct contact between a healer and the patient’s body, including massage, Reiki, or other hands on healing techniques. Vibrational healing modalities involve the movement of vibrating elements either within and/or without the body. Practices may incorporate singing bowls, crystals, lights, chants, toning, mantras and music. Spiritual healing, faith-based healing and psychic/mediumship practices use the healer as a conduit for spiritual assistance to help with healing and offer guidance in many areas of our life. Hypnosis, meditation, and guided meditation practices help to keep your body, mind and spirit healthy. Using the power of our thoughts, feelings and beliefs can have a great impact on our health and wellbeing. Movement is often a form of energy work that is overlooked. Practicing Yoga, Tia Chi, Pilates, walking meditations and participating in outdoor activities are all beneficial to our wellbeing and state of mind. Holistic medicine has the power to transform us and benefit every stage of life from childhood into adulthood. Seeking a qualified Energy Worker can be of benefit by providing you with the resources needed to live a life full of love, wellness, happiness, and balance.

Brenda Fletcher, Beautiful Day Hypnosis www.beautifuldayhypnosis.com 403 1st Ave. NW

Cynthia Prange, Zenful Life Coach www.zensational.biz/zenful-life-coach 403 1st Ave. NW

Tracy Patterson, Yoga Reset www.yogareset.com 412 Central Ave. NW b

Sara David, Animal Communication 507-330-3459 lldavid8775@gmail.com 403 1st Ave. NW FALL 2018

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The many facets of Diane Norland all spell

“B-u-s-y”

By Carlienne A. Frisch

n her 74 years, Diane Norland has reinvented herself many times. She has been a farm girl, a corn packer, a college student, a wife, a Peace Corps volunteer, a mother, a teacher, a spokesperson and fund-raiser for non-profits, the spouse of an alcoholic (who is now in recovery), a grandmother, a personal and professional coach, and a member of North Mankato’s city council--often filling several roles at the same time. She hasn’t retired yet. Her philosophy is simple--keep growing and buy a bigger date planner. Norland, who grew up on a farm near Trimont, Minn., was 17 when she met her husband, Larry, while working the corn pack in Fairmont. Planning to follow her mother into teaching, Norland attended the University of Minnesota for two years; her fiance attended college in Iowa. They married in 1963 and moved to Mankato, where she completed her teaching degree in English and social studies at then-Mankato State University (now Minnesota State University - Mankato). Her husband dropped out of college to support her, which meant he had to register for the military draft and possibly be sent to fight in Viet Nam. “I am a pacifist and Larry is certainly against violence,” Norland said. “So we applied to the Peace Corps, which offered a draft deferment. One week before Larry’s call up to the draft, we got our Peace Corps acceptance.” For their assignment to Iran, the Norlands learned Persian (the language spoken in Iran), and about the history, culture, food, living conditions and agriculture of Iran. “Because we were both farm kids, we were assigned to work in rural villages,” Norland said. “In addition to teaching English, I worked in Home Extension, where I taught about good nutrition, clean water, and things like brushing your teeth every day.” When their two-year assignment was completed in 1968, the Norlands returned to Mankato, where Diane found a job as an English and social studies teacher at West High School and her husband completed his teaching degree at MSU-M. After their son, Dan, was born in March

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1972, Norland took a part-time teaching position to spend more time with him. Three years later, school budget cutbacks meant she had to teach full time, or not at all. “I didn’t want to put Dan into day care full time, so I stayed home for two years,” Norland said. “I avoided boredom by doing crafts and needlework. And I kept my eyes open for something that would fit my interests in education.” By the time her son was in school full time, Norland had found her next niche. In 1977, she was hired by Blue Earth County to develop a volunteer driver service as well as other services. She returned to MSUM to earn a Master’s degree in speech communication. She strengthened her speaking and training skills, planning to become a personal and professional coaching consultant and trainer. In 1979, her now-sober husband was working on a Master’s degree in chemical dependency counseling and told her of a grant-funded position at Sioux Trails Mental Health Center in New Ulm. “It involved speaking in three counties, in schools and churches, about addiction and mental health issues,” she said. “I prepared by reading and researching in books and professional journals, and attending conferences. And of course, I had learned from my husband’s experience.” Norland continued with plans to become a coach. After attending coaching classes in the Twin Cities, she became a certified personal and professional coach in 2000. She established herself as a consultant by offering free sessions to women in local networking groups and has since coached about 50 clients. She continued her work for Sioux Trails until the position ended in 1994, while also providing after-school day

care for a granddaughter. Norland considered getting another Master’s degree--in political science or in law. “I’ve always been interested in government and how our political systems work,” she said. Instead, she learned on the job, running for a North Mankato City Council seat and taking office in 2007. “I had no particular complaints about the city council,” Norland said, “but I had ideas about how to make it work even better. We are a growing community. We have been able to successfully deal with rental density, keep neighborhoods from going downhill, and address recycling issues and projects, including composting. We’ve addressed sustainable and renewable energy, and generally, how to continue to grow.”

“I’m still doing fund-raising. Over many years, I’ve raised nearly $700,000 as a grant writer and fund raiser for the House of Hope, which Larry managed for 27 years after he gained sobriety,” Norland said. “And I’m still educating. I’m planning to take part in an opioid addiction summit at MSU-M, which I hope draws professional and community members to the audience. And I may still apply to law school.” “ When you have that much cooking in your life and in your head, you need that larger planner,” she said. Carlienne A. Frisch writes from Mankato, where she, too, enjoys a varied life of volunteering, crafting, writing and editing, as well as reading a variety of books.

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Make Milestone Moments Through the Seasons

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Aging

in place means a person making a conscious decision to stay in the residence of their choice for as long as they can with the comforts that are important to them. As they age these may include adding supplementary services to facilitate their living conditions SPONSORED BY and maintain their quality of Milestone Senior Living 2500 14th Street NE life. At Milestone Senior Living Faribault, MN of Faribault, we are honored to 507.331.2748 provide these services in our beautiful, country-like community. We know this can be a confusing and challenging time and are pleased to share some insight into the choices that are made at this very important time in life. Among the different options available for senior housing, independent living is the least hands-on. While seniors who are still living in their own homes could technically be described as “living independently,” in senior housing, “independent living” describes senior living communities where the residents have very few medical needs or assistance requirements. Assisted living is a long-term care option that combines housing, support services, and health care, as needed. Assisted living can be a good option for anyone who needs help with everyday tasks such as preparing and/or eating meals, bathing, getting dressed, using the bathroom, managing medications, getting around, and more. The goal of assisted living programs is to give seniors as much independence and freedom of choice as is possible. Support staff checks in on residents and provides assistance as needed. Other services-such as physical therapy, hospice care, and emergency medical assistance are also available as part of assisted living care. Every day, seniors from all over the world find themselves facing a difficult diagnosis when told they have the early stages of dementia or Alzheimer’s disease. Early dementia means seniors are showing signs of cognitive decline that not only affects their memory but the ability to live safely on their own. For many of

these seniors, this means it is time to transition from living independently to a secure care facility. For many individuals and their families, this means choosing between an assisted living facility or a memory care center. This can be a difficult decision to make. Some will choose to go to a community that specializes in memory care, while others will choose to begin with assisted living and eventually transition to memory care when it is more necessary. Some people prefer the gradual transition and don’t mind the prospect of moving in the future, while others would prefer to stay in one place. Milestone Senior Living offers both Assisted Living and Memory Care options. This allows our residents to truly age in place while being provided the services they need by our caring staff. Some quotes from our residents: “I didn’t realize how stressed I was, and how little I slept until my husband moved to assisted living”. - anonymous “I wish I would have moved to assisted living sooner, I didn’t realize how many friends I could make, I’ve found that living here has given me a 2nd family!” - Jan Olson “My mother celebrated her 84th birthday recently, and until a few weeks ago she had been living in her own apartment. On her birthday she asked why I didn’t make her move sooner! She’s feeling so much better, and now I don’t have to worry about her being alone.” - Carolyn H.

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FOOD SENSE

his time, I am introducing you to two “Tapas” - or snack recipes. We all have those days when we arrive home after work and before cooking dinner, or between meals, we grab a bag of chips, pretzels, or worse - in order to calm a stomach that is very hungry! What if we think ahead and prepare a healthy snack or two that we can eat with a cracker or piece of toast instead of something processed, and maybe not so healthy for us? In both these recipes, I added carrots to help you prepare as the fall and winter are coming, In the coming seasons, we will need extra Vitamin D. Carrots are a good place to turn for that.

Vegan Coleslaw

Ramon RODRIGUEZ Carrion Ramon Rodriguez Carrion is the owner of Ruf Acres Market. He can be reached at (@Ramonsfoodsense) or (@Rufacresmarket). His Instagram account is @Therealgrocer. The market is located at 220 Central Ave, Faribault.

Vegan Coleslaw

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Ingredients: ½ green cabbage 3 carrots 1 c. vegan mayonnaise ¼-c. apple cider vinegar 1 Tbsp. sea salt 1 Tbsp. ground mustard seed 1 Tbsp. ground white pepper Shred the cabbage. Peel and shred the carrots. Combine all ingredients in an appropriate size bowl and mix. Serve immediately or place in a sealed container to store in the refrigerator for up to a week.

Squid in the Garden

Squid in the Garden Ingredients: ½-lb. squid (not frozen) 3 carrots 1 c. edamame beans (shelled) 1 clove garlic 3 ripe tomatoes, medium to large size 1 bay leaf 1 Tbsp. salt 1 Tbsp. olive oil ½-c. white wine ½-Tbsp. black pepper Slice the squid into rings. Clean and slice the carrots into pieces about 1/8-inch thick. Heat a pan and add the olive oil and whole clove of garlic; fry the garlic until golden. Add the squid, carrots, and bay leaf and fry for 7-8 minutes. Then add the wine and edamame beans and stir. Let it rest for 5-6 minutes. Then shred the tomatoes and add to the pan along with the black pepper. Add half a cup of water, stir and leave it to cook very slowly for approximately 30 minutes. Serve immediately or place in a sealed container to store in the refrigerator for up to a week.

Where Food Becomes Your Friend

Come check out our great selection of organic, natural and local foods. You’ll taste and feel the difference!

HEALTH & WELLBEING; NATURAL, ORGANIC LOCAL FOODS & SUPPLEMENTS With community foremost on his mind, Ramon is Spanish and an organic food connoisseur from London who chose Faribault in which to open his dream store. In addition to years of retail experience in Europe, Ramon managed one of the oldest independent organic health food stores in London (UK), learned to cook in his Mum’s kitchen from a very young age, and runs Ruf Acres Farm also located in Faribault!

OPEN 7 DAYS A WEEK: M-F 10-6; SAT 9-5; SUN 11:30-4:30 220 Central Avenue N, Faribault • www.rufacresmarket.com (507) 323-8335 • Market@RufAcresMarket.com

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Let’s get SHOW & EXPO with

Chef Guy Klinzing Formerly of Taste of Home©

Vendors at the pre-event • A Whiff of Sweet Orange • Bon Cook • Clever Container • doTerra • Fareway Foods • Faribault Public Schools • Girlfriends Magazine/ Faribault Daily News • Home Solutions Midwest • Hy-Vee • Jen Becker Thrivent Financial • Lula Roe • Mary Kay Cosmetics • Norwex • Pampered Chef • Pure Romance • Quality Appliance • Ruf Acres Market • Scentsy • Simply JLinn • Thirty-One Gifts

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Drunken Sailor Stew

Recipe from Chef Guy Klinzing

Shiver me timbers! Here is a dinner idea for you sailors who have been on a boat too long eating seaweed and swallowing salt water. When your belly craves the taste of beef, beer, and all things from the land then this meal is for you. It takes 2 bottles of beer to make it - which leaves you with 98 bottles of beer on the wall to drink while it’s simmering! Serve over flat egg noodles with a warm buttered roll on the side. It will feed 6 hungry sailors.

Go Find All Your Stuff 6 tbls 3 2 ½ cup 1-1/2 tsp ½ tsp 2 lbs ¼ tsp ¼ tsp 12 ozs 12 ozs 2

Butter - divided Medium yellow or vidalia onions – sliced thin Cloves garlic – peeled and minced AP Flour Salt - divided Pepper - divided Beef (chuck) – trim and cut into 1-1/2” cubes Nutmeg Thyme Beer – Ale, Lager Beer – Stout, Porter (Guinness®) Medium carrots – peeled and sliced in ¼” discs

Large heavy kettle, pot, or Dutch Oven with lid Gallon size plastic bag to flour meat

Tips • Start caramelizing the onions before adding the garlic • Shake off the excess flour from the meat before browning • Add additional butter when browning the meat if needed • You can substitute non-alcoholic beer if you must • Caramelizing onions takes time - be patient and you will be rewarded! • Add the nutmeg and thyme before adding the beer letting the spices “toast” • Double the recipe and freeze the other half for a future meal • The fancy name for this dish is “Carbonnade Flamande” • Add 4 strips of Bacon or some Pancetta that has been chopped into small pieces to the Beef cubes when you are browning them for added flavor to the Stew.

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Start Cooking 1. Melt 2 Tablespoons of Butter in the heavy kettle over medium/high heat. Slice the Onions thin and add stirring occasionally for 10 minutes. Add the minced Garlic and continue cooking for another 5 minutes until the Onions are golden, soft, and caramelized. Remove the Onions and Garlic and drain on a paper towel. 2. Place ½ cup Flour, 1 tsp Salt, and ¼ tsp Pepper in a gallon size plastic bag. Add the Beef cubes to the bag a few at a time and shake to coat. Shake off excess Flour. Melt 2 TBLS Butter in the same (unwashed) heavy pot and brown the floured Beef cubes on medium high heat a few at a time adding more Butter as needed. Stir the cubes so that they brown on all sides (do not burn). 3. Lower the heat to medium low and add back the Onion/ Garlic mixture to the kettle with browned Beef. Add ¼ tsp Thyme, ¼ tsp Nutmeg, ½ tsp Salt, and ¼ tsp Pepper and stir to incorporate. Add all the Beer to the kettle, cover, and reduce heat to lowest setting and allow the stew to simmer for about 60 minutes – stirring occasionally. Add the Carrots and continue simmering for another 50 minutes. Remove the cover and skim any fat on the top of the gravy. Simmer uncovered for 10 more minutes. (Total simmering time about 2 hours). Check the Beef for tenderness with a fork. Taste the gravy and season with additional Salt and Pepper if needed. 4. Serve with Egg Noodles that have been cooked in salted water with a can of Beer added to it. Serve with warm buttered rolls, biscuits, or bread on the side. “Way Hey And Up She Rises – Way Hey And Up She Rises – Way Hey And Up She Rises Early In The Morning”

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Hot Date with Bacon and Chorizo Recipe from Chef Guy Klinzing

Eating this appetizer is one of the best dates I have ever had! Contrasting flavors and textures create a party in your mouth as you savor the soft sweetness of the dates, the crispy smokiness of the bacon, and that bite of the chorizo sausage in the center. I drizzle balsamic glaze over them before serving but you can also dip them in a light tomato sauce. This recipe makes 12 bite size appetizers so you better make a bunch if you are serving a crowd. Go Find All Your Stuff 6 tbls 12 6 Slices 3/4 LB

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Butter - divided Medjool Dates Smoked Bacon â€“ regular cut Mexican Chorizo Sausage

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12 Drizzle

Long Wooden Toothpicks Balsamic Glaze

Wire Cooling Rack Foil Lined Jelly Roll Pan (baking sheet with a lip)

Tips

Start Cooking

• Look for Medjool dates in the produce aisle. They are larger - don’t substitute • I prefer the fresh Mexican chorizo sausage vs. the cured Spanish style • You can substitute Italian or pork sausage for the chorizo • Don’t like sausage? Stuff them with goat cheese and/or walnuts • Use a long wooden toothpick to hold them together and to turn them in the oven • Place the wire rack over a foil lined jelly roll pan. Place stuffed dates on the rack • Turn the dates over with the toothpicks when they are about ½ way cooked • These are easy to assemble ahead of time • Use regular cut bacon. The thick cut makes it hard to get the bacon crispy • You can find balsamic glaze in the condiment aisle at your store • Check for safe doneness of the chorizo with a thermometer (160ºF)

1. Preheat your oven to 375ºF. 2. Cut each Date lengthwise down one side and open them like a book (think like a clam). Remove the pit and gently flatten the Date slightly between your finger and thumb taking care not to completely separate the two halves. 3. Cut each Bacon strip in half crosswise. 4. Take a “chunk” of the Chorizo Sausage and place it inside the Date. Close the Date around the sausage lovingly and wrap it with a ½ strip of Bacon. Secure the Bacon by running a long toothpick through the whole thing. 5. Place a wire rack over a foil lined jellyroll pan (sheet pan with a lip). Line your stuffed Dates on top of the wire rack leaving a little space in between them. 6. Bake for 20-30 minutes until Bacon is brown and crispy. Use a thermometer and check to make sure the Chorizo in the center is at least 160ºF. 7. When you are ready to serve, line them up on a platter and drizzle the Balsamic Glaze over them.

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Scoutmaster Ed’s Chicken

Recipe from Chef Guy Klinzing

I have spent many years coordinating remote float plane fly-in fishing trips into the Canadian wilderness. Meal planning is a challenge when you have to feed 10-12 people three meals a day for a week with no access to a grocery store and any store for that matter. Being outdoors and fishing all day can produce some pretty hungry campers so finding easy hearty meals that can easily be adapted for 2-12 people can be a challenge. My friend Ed made this recipe on one of our trips and it has become one of our mainstays. Ed was a Scoutmaster and he said it was an old Boy Scout recipe. It is really too simple to be this delicious. Go Find All Your Stuff 4 1 tsp 1 can 4 slices 2 cups 4 tbls

Boneless/Skinless Chicken Breasts Poultry Seasoning Low Fat Cream of Chicken Soup Swiss Cheese Dry Seasoned Stuffing Mix/croutons Melted Butter

Foil lined 9”x13” baking dish

Tips • If you want more gravy you can use a second can of soup and add ¼ Cup of milk. Pour this “extra” mixture in the bottom of the pan (not on top of the chicken) or heat separately in a small saucepan. • If the chicken breasts are large then cut them in two for a smaller portion size • You can substitute provolone or pepper jack cheese for something different

Start Cooking

1. Preheat your oven to 350ºF. 2. Line a 9”x13” baking dish with foil. Grease the foil with some butter. 3. Sprinkle Poultry Seasoning lightly on each piece of Chicken. 4. Place the Chicken Breasts in the bottom of the pan leaving some space in between each breast. 5. Put one slice of Swiss Cheese on top of each Chicken Breast. 6. Spoon the Condensed Chicken Soup on to each breast. Use the entire can making sure that all exposed areas of the Chicken Breast are covered with the soup. Any extra soup should just be spooned on top of each breast.

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7. Pour ½ Cup of the dry Seasoned Stuffing Mix on top of each breast. Croutons that are ¼” – ½” work best so if yours are larger, then chop them to that size. 8. Drizzle the melted butter into the crouton mix on top of each Chicken Breast. 9. Place on the middle rack of your oven and bake at 350ºF for about 45 minutes. Use a thermometer to check the chicken in the thickest part to ensure proper doneness (165ºF). Serve with wild rice or mashed potatoes and some Jellied Cranberry Sauce. Makes 4 servings.

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Empanadas Evita!

(Filling adapted from Laylita.com)

Recipe from Chef Guy Klinzing

Empanadas can be traced back to 16th century Spain and Portugal. They were served as a complete portable and economic meal for the working class. Today across Spain and South America, each country has its own variations which include both savory and sweet versions. Go Find All Your Stuff

Start Cooking

Empanada Dough 3-3/4 cups AP Flour 3 tbls Sugar 1-1/2 tsps Table Salt 18 tbls Butter – cold and cut in small cubes 3/4 cup Lard (can substitute shortening or 12 tbls Butter) 1/3 cup Unflavored Vodka - cold 1/3 cup Water - cold 2 Eggs – separated for sealing and egg wash

1. Preheat your oven to 400ºF. 2. Mix the Sugar, Salt, and about ½ the Flour together in a food processor bowl and pulse twice. Cut the cold Butter and Lard into small pieces and add to the bowl. Process for about 15 seconds coating all the Flour with the fat. It should look like “curds”. Scrape bowl and add remaining Flour pulsing 4-6 times to mix in. Empty the dough into a medium mixing bowl and keep folding the dough with a spatula while slowly sprinkling all the Vodka and enough of the water as you need to get the dough to come together. The dough will be slightly tacky. 3. Divide the dough in 3 equal parts, flatten into a disc shape, wrap with plastic wrap, and chill in fridge until filling is ready (at least 30 minutes). 4. Combine the Ground Beef, Paprika, Chili Powder, Cumin, Salt, and Pepper in a large bowl and mix together. 5. Melt the Lard in a large frying pan, add Onions and Salt and cook until the Onions are soft (about 8 minutes). Add the meat mixture to the Onions and continue cooking stirring frequently until the meat is done. 6. Let the meat mixture cool down and then add the chopped Green Onions and chopped Oregano. 7. Roll out your dough in a thin sheet and cut round discs out. Add a spoonful of the meat mixture to one side of each disc. Top with a slice of the hard boiled Egg and a slice of Olive. Fold the dough over forming a “D” shape. Seal the edges of the Empanada by brushing the edges with Water or Egg White before sealing. Crimp with a fork or use a pie style crimp to seal. Let them rest in the fridge for 30 minutes before baking. 8. Place them on a parchment lined baking sheet. Brush the tops with Egg Yolk. Bake at 400ºF for about 25 minutes. Since the ingredients inside are already fully cooked, the Empanadas are done when the outside crust is nice and golden. 9. Serve with Chimichurri Sauce. Makes about 20 medium sized Empanadas.

Empanada Filling 1-1/4 lb Lean Ground Beef 2 cups White Onions – diced 1/4 cup Lard or Butter 1-1/2 tsps Salt 2 tbls Smoked Paprika 2 tbls Chili Powder 1 tbl Fresh Oregano – finely chopped 1 tsp Ground Cumin 4 Green Onions – finely chopped 1 tsp Kosher Salt ½ tsp Pepper 3 Hard Boiled Eggs – sliced ¼ cup Sliced green olives (optional) Food Processor or hand Pastry Blender 12” Skillet Rolling Pin Medium Saucepan

Tips • Be sure butter, lard, water, and vodka are very cold when making the dough

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Bourbon Candied Bacon Strips Recipe from Chef Guy Klinzing

Seriously? Thick cut Bacon slathered in Bourbon, Brown Sugar, and Maple Syrup? I’m off to see the Wizard with this one and the Yellow Brick Road leads right to my mouth! Go Find All Your Stuff

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1 lb 1 cup 2 ozs ¼ cup ½ tsp

Thick cut Bacon Light Brown Sugar Bourbon (a standard shot glass is 1.5 ozs) Pure Maple Syrup Chili Powder

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Foil lined baking sheet with a lip Wire cooling rack Medium Saucepan Pastry Brush Tongs

Tips • Thick cut bacon works best • Use REAL maple syrup for this one – no imposters! • Store in airtight containers if there is any left over • Bacon will “crisp up” as it cools so be careful not to burn the bacon • If you don’t want to use alcohol then just leave it out and they are still awesome • Plate the bacon strips in a shot glass or a highball glass for a cool presentation

Start Cooking 1. Preheat your oven to 400ºF. 2. Line a rimmed baking sheet with foil. 3. Place a wire rack on top of the baking sheet and lightly grease or spray.

4. Combine the Bourbon, Brown Sugar, Chili Powder, and Maple Syrup in a medium saucepan. Cook over medium low heat stirring often until the mixture begins to reduce and thicken slightly (about 10-12 minutes). Be very careful that the mixture does not burn. 5. Separate the bacon strips and lay them on top of the cooling rack being careful to not overlap them. 6. Brush the Bourbon Glaze on top of the bacon strips (or use tongs to dip the bacon strips in the Glaze one at a time). 7. Place the glazed bacon in the oven and bake for 12-15 minutes. 8. Turn the bacon over with a pair of tongs. Use any remaining Glaze to recoat the bottom of the strips and return to the oven for another 12-15 minutes or until done. 9. Remove from oven and let cool before serving. Store leftovers in an airtight container.

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Fairy Kale Salad with Pomegranate Vinaigrette

Recipe from Chef Guy Klinzing

Time for something healthy. Can healthy and tasty really coexist in the same recipe? Of course it can! Kale is one of the most nutritious leafy vegetables around but for some, its slight bitterness and fibrous rough texture when it is raw is a bit of a turnoff. So what is a great remedy for you when you are feeling a little “rough around the edges”? A massage of course! In this recipe we “massage” the Kale into submission, then combine it with roasted Sweet Potatoes and a fresh pomegranate dressing. You just might live to be 100 years old while loving the taste of each bite! Go Find All Your Stuff

Start Cooking

1-1/2 lbs ½ tsp ½ tsp 12 ozs ½ head 6 1/3 cup ¼ cup ½ cup ½ cup ¼ cup 2 tbls 2 tbls 3 tbls 1 tbl 1 tbl 1 tsp pinch

1. Preheat your oven to 400ºF. 2. Line a rimmed baking sheet with foil. Peel the Sweet Potatoes and cut into ½” cubes. Toss with 1 TBL of Olive Oil, Salt, and Pepper. Spread the potatoes in a single layer on the baking sheet and roast for 15 minutes. Turn the potatoes over and continue to roast for an additional 15 minutes until the edges of the potatoes begin to brown. Let cool.

Sweet Potatoes (2 to 3 potatoes depending on size) Salt Pepper Green Leafy Kale (not baby Kale) Radicchio – cored and sliced thin Dried Apricots – cut into thin strips Pomegranate Seeds Shaved or Shredded Parmesan Cheese Toasted Pecans – chopped into large pieces Extra Virgin Olive Oil Pomegranate Juice Champagne or White Balsamic Vinegar Shallots – finely minced Fresh Lemon Juice (juice of ½ of a lemon) Honey Maple Syrup Dijon Mustard Sea Salt or Kosher Salt

Large serving bowl Small bowl or dressing shaker bottle Foil lined rimmed baking sheet

Tips • Use regular green leafy kale and wash the kale thoroughly • Try substituting honey roasted Almonds for the Pecans

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3. Rough chop the Pecans to about ¼ their size. Lightly toast them in a dry skillet over medium heat for 2 minutes turning them frequently. You can also toast nuts on a microwave safe plate on high for about 30 seconds. Watch closely so you do not burn. I have also used the sugar roasted Almonds rough chopped in this recipe. 4. Thoroughly wash the Kale. Remove the stems from the Kale and cut the leaves into 1” ribbons. Massage the Kale by bunching it up and vigorously rolling it between the palm of your hands and the counter. The leaves should become dark green and wrinkled. This will take about 3-5 minutes of kneading. 5. In a small bowl whisk together: Pomegranate Juice, Vinegar, Shallots, Lemon Juice, Honey, Maple Syrup, Dijon Mustard, and Salt. Slowly drizzle in the Olive Oil while whisking vigorously. 6. In large serving bowl toss together the: Kale, Radicchio, strips of Dried Apricots, roasted Sweet Potatoes, and Pomegranate Seeds. 7. Drizzle 1/3 of the dressing on to the salad and toss. Top with the toasted Pecans and Parmesan Cheese. Place remaining dressing in a separate bowl for serving.

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Scratch Buttermilk WAFFLES!! Recipe from Chef Guy Klinzing

One of my fondest food memories growing up was when my Mom would make Waffles for supper. My Grandfather used to make his own pork sausage and when served with my Mom’s Waffles, it was just the best meal ever. Our family makes these waffles on Sunday mornings. We play Elvis Gospel music and when the weather is nice, enjoy our waffles and raspberries outdoors on the deck. This meal is one of our biggest family traditions and is ALWAYS served as breakfast with raspberries and/or blueberries when we have overnight guests. Go Find All Your Stuff

Start Cooking

3-1/2 cups 4 tsps 1 tsp 2 tbls 6 1/2 tsp 1-1/2 tsps ½ cup 3 cups

1. Preheat your waffle iron. 2. Separate the Eggs. Put the Egg Whites in a large mixing bowl and the Egg Yolks in a small bowl and set both aside. Be careful not to get any Egg Yolk mixed into the Egg Whites. 3. Sift and measure the Flour into a large bowl. Add the Salt, Sugar, and Baking Powder. Combine and set aside. 4. In a second clean mixing bowl add the Egg Yolks, Buttermilk, Vanilla, and melted Butter. Mix to combine. With the mixer on low speed, gradually add the Flour mixture to the Egg/Milk mixture. Mix until combined but do not over mix. The batter at this point should be fairly thick and definitely not runny. 5. Beat the Egg Whites on medium speed until the Egg Whites begin to get foamy/frothy. Sprinkle in the Cream of Tartar and increase speed to high. Beat Egg Whites until stiff. 6. Barely fold in the beaten Egg Whites with a spatula into the batter. Fold in just enough to incorporate the Egg Whites but it is ok if there are white streaks or small lumps of Egg Whites in the batter. 7. Season your waffle iron with a little butter or bacon grease before making the first waffle. 8. Don’t open your waffle iron until the waffles are done. You have to experiment with your settings and timing. Place hot waffles on a cooling rack so they don’t get soggy. 9. Serve with fresh raspberries and warm pure Maple Syrup.

Sifted AP Flour (sift before measuring) Baking Powder Salt Sugar Large Eggs (yolks and whites separated) Cream Of Tartar Vanilla Butter (melted) Buttermilk Pure Maple Syrup – warm Fresh Raspberries

Waffle Iron Stand Mixer w/whisk attachment 2 mixing bowls 1 large bowl 1 small bowl 1 Egg Separator

Tips • A homemade buttermilk substitution is 1 tbl lemon juice per 1 cup Milk • You can use whole milk instead of buttermilk if preferred • Sift the flour before measuring • Season your waffle iron before making your first waffle • Slightly undercook the waffles that you want to freeze. Thaw before putting in the toaster • Separate eggs one at a time in a separate bowl to prevent any yolk inclusion • Don’t open your waffle iron before the waffles are done!

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(Undercook the waffles slightly if you want to freeze them for later. Let them cool completely and put them in a plastic freezer bag (squeeze the air out). When you are ready to eat them, thaw them on a cooling rack on the counter and then toast in the toaster. Serve with warm syrup).

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Grandma Bette’s Pound Cake with Raspberries Recipe from Chef Guy Klinzing

My Mom made this pound cake for every special occasion. We continue that tradition today as this cake is served at nearly every family gathering. Served simply with raspberries that have been dusted with sugar and sometimes drizzled with Grand Marnier, the key is in its simplicity. There is nothing better than a slice of this pound cake covered in fresh raspberries for dessert or a snack. Go Find All Your Stuff 4 cups Sifted Flour (sifted and then measured) 1-1/2 cups Butter - softened 3 cups Granulated Sugar 6 Eggs 2/3 cup Milk 2 tsps Vanilla Extract 1 tsp Mace 2 tbls Powdered Sugar for dusting finished cake 2 pints Fresh Raspberries 2 ozs Grand Marnier® (optional) Mixer w/paddle attachment Mixer Bowl 10” Tube pan with removable center Baking sheet

Tips • Start with all your ingredients at room temperature • Sift flour first then measure 4 cups and then sift again 2x • I always use King Arthur® flour for this recipe due to its consistency • Pound cake does not use leavening agents so the key is to incorporate air • Butter should be softened on the counter and not melted in the microwave • Be sure to cream butter and sugar until light and fluffy before adding eggs • You can substitute allspice or nutmeg for the mace but mace is best • Rotate the cake in your oven after 60 minutes if you wish • Cake may be done +/- 15 minutes based on your oven so watch carefully • Wash the raspberries, pat dry on a paper towel and lightly dust with sugar • You can “kick” up the raspberries by drizzling some Grand Marnier on them

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• Store your pound cake on the counter in an airtight container for best flavor • If you are using a Bundt Pan, lower the bake temperature to 325ºF and reduce bake time

Start Cooking 1. Preheat your oven to 350ºF. 2. Grease and flour a 10” Tube Pan. 3. Sift Flour once THEN measure 4 cups and place in a large bowl. Resift the measured Flour two more times and set aside. 4. Cream the softened Butter and Granulated Sugar together in a mixing bowl on medium speed until mixture is light and fluffy. Add Mace and Vanilla and incorporate. 5. Add the Eggs, one at a time, to the creamed Butter/Sugar mixture. Make sure each Egg is mixed in before adding another one. 6. Reduce the mixer speed to low. Add the Flour and Milk gradually alternating between the two until all the ingredients are mixed together. The batter should be thick and creamy with no lumps. Do not over mix. 7. Pour the batter into the greased and floured 10” tube pan. Place the tube pan on a baking sheet and bake on the middle rack of the oven. Bake at 350ºF for about 90 minutes (cake could be done sooner so start checking doneness at about 75 minutes). Rotate the cake at 60 minutes if your oven bakes unevenly. Insert a cake tester in the thickest part of the cake to make sure the center is cooked OR use a digital thermometer to test the cake. The cake is done when center temperature reaches 210ºF. 8. Place the cake on a cooling rack and let stand for 10 minutes. Run a thin knife around the outside of the cake before removing it from the outer shell of the tube pan. Remove the cake and center tube, then run a knife along the base of the tube to make sure the cake will release from the center tube. Cool on a cooling rack. 9. Dust cake with Powdered Sugar and serve with fresh Raspberries that have been sprinkled with Sugar. Better yet, macerate the Raspberries by sprinkling them with sugar and letting them soak in a little Grand Marnier®. Store cake on your counter in an airtight container.

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to the

By Grace Webb t’s a Saturday night at Arlington Raceway, and the stands are packed with devoted racing fans. The ground starts to shake as two dozen stock race cars come screaming around the curve, barreling down the last section of dirt-packed track. The crowd erupts in frantic cheers as the drivers push their cars to the very limits, each vying to be first across the finish line. It’s a pulse-pounding, thrill-seeking, adrenaline soaked night—and it’s not just the guys who are in on the action. “We have more women now than we’ve ever had,” Arlington Raceway owner Susan Allen said. “Last year, five percent of our racers were women.” It’s quite a change from when the track

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started in 1981, when women were welcome in the stands—but never behind the wheel, or even in the pit. “When we first started, it was the guys,” Allen said. “[It was] the drivers and their pit crew, and the pit crew did not consist of women at all. Women weren’t even supposed to be in the pit. And now, you see just as many women involved, not only as racers themselves, but as pit people working on their favorite drivers’ cars.” Read on to learn more about some of these women—who don’t let anything slow them down.

Kyren Porter For 19-year-old Madison Lake native Kyren Porter, racing runs in her blood—her greatgrandfather raced, her father raced, and now she’s racing. She started with go-karts when

she was seven and worked her way up into sport compact track racing, snagging the title of IMCA Sport Compact Champion last year. “I grew up with it my whole life,” Porter said. “It’s a blast. I like adrenaline. It helps that I grew up at the track. I know a bunch of people. The track family is just amazing.” Porter races faithfully every Saturday. She raced go-karts for six years (pushing speeds of about 40 mph) and then jumped up to a “big car” when she was 14 (before she even had her driver’s license). She recently went up into another category of cars—sport compact—to give herself a different experience. “It takes time learning how the car works and learning how to handle it,” Porter said, noting how her current car is rear-wheel drive. She said her current car can hit speeds of roughly 80 mph during races, but she added

Previous page: 19-year-old Kyren Porter of Madison Lake, MN. ABOVE: 16-year-old Mercedes Suedbeck. RIGHT: Belle Plane resident Cindy Becker.

that speed isn’t always the most important thing. “You have to adjust your driving, and sometimes you have to adjust the car,” she explained. “Most of the time, [the trick] is not about going as fast as you can. Most of the time, it’s about finding out where to go in the track. The track is three or four carlengths wide. You have to know where to run, when to slow down for the corners.” Porter said when it comes to her cars, she and her father work together to find regular street cars and make them race-worthy. It’s an extensive process that usually takes several months and includes totally stripping the car, taking out the seats, the dashboard, the lights, most of the wiring and even the windshield. Then, the two of them put in a roll cage, a fivepoint harness and a full-containment seat. “We’ll buy cars off the street, strip them and turn them into racecars,” she said. “Props to my dad for everything. He does so much for me. He’s raced for so long, so he knows how to set everything up. If I tell him, ‘The car’s doing this,’ he’s like, ‘Let’s change this.’ I’m racing because of him.” While there still aren’t many other women racing in her category, Porter isn’t intimidated by the guys she’s up against. She just looks at

them at other racers—racers she’s determined to pass on her way to the finish line. “There’s a lot of competition in every class,” she said. “You just have to get to know your car and think fast. Being a girl, you really have to prove yourself and get respect from the guys. You have your few that are just a little bit iffy about you. But they deal with it.” CONTINUES ON PAGE 52 u u u

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ABOVE: Porter works on her car. INSET: As a youngster, Porter loved go-karting. BELOW: Suedbeck’s first car. CONTINUED FROM page 51

Cindy Becker Belle Plane resident Cindy Becker may not be behind the wheel, but she’s an integral part of Saturday night races at Arlington Raceway— thanks to her hard work and expertise as her husband Dave’s onewoman pit crew. “I pretty much set the car up for the race conditions,” Becker said. “My husband drives and I work on the car: tires, shocks, bars… We do it as a team.”

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Becker has been racing with her husband for more than 20 years, 19 of them at Arlington Raceway. She said when her husband first started, she only came along to cheer him on in the stands, but then she met a woman who worked as the pit crew for her own husband. “I watched her work on the car and asked her questions,” Becker said. “She’s the one who got me going. I thought, ‘If she can do it, I can do it.’ I knew absolutely nothing back then… It just takes a long time to learn those cars. The more I got to do it, the more I liked it.” As Becker became more involved with her husband’s car, she reached out to other pit crew members she knew to ask them questions and learn more—and she said everyone was extremely helpful. “The guys were just really eager to help,” she said. “They thought it was kind of cool that a woman called and said, ‘Hey, what do I do?’ They’d talk to the phone for hours, explaining things. A lot of it is just standing there listening to guys who know what they’re doing. I did a lot of that at the racetrack.” As for the overall outlook on the track, Becker said it took awhile for racers to look at her as “one of the guys,” but it did happen. “It took a long time for the guys to stop thinking, ‘She’s a woman… she can’t do that.’ After 10 years or so, the guys really started to treat me like one of them. Now I’ve got all kinds of respect from different racers and car owners because they’ve seen me in the pits. They know that I can handle myself.” Becker and her husband have raced all over Minnesota, North and South Dakota, Iowa and Wisconsin. They race at Arlington on Saturday and Jackson Motorplex in Jackson on Fridays. They’ve had good seasons and bad seasons, and they’ve dealt with everything from blown-up motors to a life-threatening crash 19 years ago that saw Dave air-lifted to a hospital for body-covering third-degree burns. They also had to face a serious crash last year involving their daughter, Karlee, who also races and flipped her car end-over-end during a race, resulting in a concussion and another air-lift. Becker said she manages to stay relaxed during races thanks to her outlook of “it is what it is.” “I don’t think about that stuff,” she said. “I know it can happen, but

there’s nothing you can do. Some of the ladies are so worked up when their husbands race. Just relax. It’ll work out.” Becker keeps busy during the entire night, running through checklists and watching the way her husband handles the car on each lap. She does everything from changing tires to changing the car’s shocks, all while stock cars scream past. “When the motor starts, those four hours are kind of serene for me,” she said. “I just put my mind in 110 percent because I’ve got the most valuable thing in my life in that racecar. If we don’t wreck everything and everything’s running good, that’s the most relaxed I can be.”

Mercedes Suedbeck When 16-year-old Mercedes Suedbeck’s father asked her at age 12 if she wanted to try racing go-karts, she figured she could give it a try. She and her brother found go-karts on Craigslist and “both did awful” that first year, according to her—but she still wanted to come back for the next season. “I still told my dad that I wanted to race big cars,” she said. “My dad said, ‘If you start winning, then you can.’ So then the next year, races came around and I got in the top three every time. So I asked, ‘Hey can I get a car now?’ And he said, ‘Well, if you find it and pay for it, go ahead.’ That night, we were watching the races and I found a car. And I’ve been doing that ever since.” Suedbeck used her own savings to purchase the car, as well as finding sponsors to help. To make those partnerships, she simply went door-to-door to local businesses and gave a presentation on her racing story. She was the youngest racer in her category that first year, which she admitted was “nerve-racking,” but she appreciated the experience. “My first race, I was shaking really bad,” she said. “I had to start

in the back… My parents requested it. I just hung out in the back, followed some people. My main goal was not to get lapped, and I didn’t. My second race, I still started in the back but I was getting more comfortable, and I passed a car or two. This year, I’m gaining more confidence and feeling more excited about it.” When Suedbeck started racing, she said there were two other girls in her category, but now she’s the only one. But she added that the guys in her category are “very welcoming.” “I don’t know why more [women] don’t race,” she said. “It’s a good track.” While Suedbeck said she hasn’t had many close calls, she has spun off the track and experienced motor problems during races. She’s the one who fixes any problem that arises. “I do all the repairs,” she said. “My dad will help me, but I do most of it. When we first got [my car], we redid everything. I did some research. It’s all just kind of from experience. I’ve hooked up the trailer, loaded it, got it ready to go. Dad is pit crew. It’s just me and Dad back there.” For Suedbeck, racing is about the thrill. “It gets your adrenaline up,” she said. “I always have to get ready early so I have time to just calm down and focus. When I’m out there, I just think, ‘Floor it and don’t get in a crash. Drive safe.’” She said she plans to keep racing and hopes to try out different racecar categories in the future. “I would like to go up in a class, but not for a while,” she said. “I need more experience with this.” For more information, check out www.arlingtonraceway.com. Grace Webb is a wandering reporter whose home base is Mankato.

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FALL 2018

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By Marianne Radtke

Films on First

Thursdays Documentary Film Series

Collaboration Between Nicollet County Historical Society and St. Peter Community and Family Education

s the autumn air turns crisp and calendars turn to back to school, schedules begin to fill with wonderful events and activities that keep us energized, excited and engaged throughout the school year. Consider adding “Films on First Thursdays” Documentary Film Series to your calendar and help the Nicollet County Historical Society and St. Peter Community and Family Education celebrate their tenth season of films, The two organizations have partnered to present a documentary film series. Films are shown monthly, usually on the first Thursday, from September through May. All films are free of charge and open to the public. The film series got started when then-Executive Director Ben Leonard approached Tami Skinner, Director of St. Peter Community and Family Education – who was a NCHS board member - to discuss ways their organizations could partner their organizations. They decided that documentary films were a great way to offer educational entertainment to the community. Skinner, along with current NCHS Executive Director Jessica Becker, select films from a wide range of subjects and interests. Special consideration is given to documentaries with local themes, and topics vary throughout the year The purpose of the film series is to offer educational and experiential learning opportunities on a wide variety of topics to the general public free of charge. The two organizations believe that education belongs to everyone and that they have an obligation to provide whatever access they are able.

Here is a sneak peek at the 2018 Fall film line-up:

About NCHS: They are a non-profit historical and cultural organization whose mission is to preserve, protect, and share important pieces of local and state history. Jessica Becker serves as Executive Director. About Community & Family Education: As part of the Saint Peter Public School District, they serve people from birth to adulthood. With that mission in mind, they promote lifelong learning opportunities that meet the needs of their community members. Tami Skinner serves as Director.

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The Wrecking Crew September 6, 7:00 PM, St. Peter High School Runtime: 102 minutes Rated PG for language, thematic elements, and smoking images Go behind the scenes with this 1950’s group of house bands and studio musicians behind the biggest hits of The Beach Boys, The Monkees, Frank Sinatra, Glenn Campbell, Nat King Cole, Simon & Garfunkel, Sonny & Cher, Elvis and more! The Wrecking Crew is “the world’s best band you never knew of.”

Alone in the Wilderness II October 4, 7:00 PM, St. Peter High School Runtime: 60 minutes. Rated G for General Audience Dick Proenneke’s simple, yet profound account of his 30year adventure in the remote Alaska wilderness continues in this sequel to “Alone in the Wilderness”, the story of one man who lived his dream in the Alaska Wilderness.

Korean War Stories November 1, 7:00 PM, St. Peter High School Runtime: 56 minutes. This film is not rated “Korean War Stories” allows veterans to share their memories of a very difficult and brutal war. Not only does it tell the story of the war and its effect on the men and women who fought, but it also shows how these veterans’ sacrifice and effort helped stabilize America and the world during the early years of the Cold War.

American Experience: Space Men December 6, 7:00 PM, St. Peter High School Runtime: 60 minutes Rated PG In the 1950s and early ‘60s, a small band of high-altitude pioneers exposed themselves to the extreme forces of the space age long before NASA’s acclaimed Mercury 7 would make headlines. Though largely forgotten today, balloonists were the first to venture into the frozen near-vacuum on the edge of our world, exploring the very limits of human physiology and human ingenuity in this lethal realm. The Spring line-up has not yet been finalized. For more information and event details on the current Fall or upcoming Spring “First Thursdays” films please visit http://www.nchsmn.org or http://stpeter.registryinsight. com; the Nicollet County Historical Society or St. Peter Community and Family Education Facebook pages; or NCSH @nchshistory. Marianne Radtke enjoys writing, photography, music, art, theater, travel, food, fashion, football, Fall, mountains, oceans, boating, biking, skiing and golf. She hates to cook and has a horrible green thumb. She has written a children’s book about overcoming fears. She lives in Northfield with her husband and their four children.

Women News! in the

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Dawn Ritter

Amelia Vohs A Faribault native and graduate of Faribault High School, Amelia (Amy) is the newest addition to the law offices of J. Scott Braden, P.A.. As an Associate Attorney, Amelia is pleased to serve the legal needs of families in her hometown. Amelia is the third generation to work in a locally owned Faribault business after her grandfather Bob Bjork (Beltz Company Office Supplies), grandfather Harry Vohs (Vohs Floors), and her parents Karl and Ann Vohs (Vohs Floors). Amelia began her legal practice as a Staff Attorney at the Hoosier Environmental Council, advocating for low-income families harmed by illegal pollution. After returning to Minnesota, Amelia served as a Judicial Law Clerk to the Honorable Christine A. Long, Judge of Rice County District Court before joining the Braden Law Office.

Erickson Chiropractic is pleased to announce the addition of board certified Family Nurse Practitioner Dawn Ritter. Dawn grew up in Owatonna and attended Winona State University where she graduated with a Masters of Science. Her work experience in family medicine includes practices in Owatonna Clinic Mayo Health System along with Mayo Clinic employee community health in Rochester Minnesota. She recently completed a Masters course through the University of Minnesota for Integrative Health and Wellness Coaching. Dawn is the owner of Begin Again Health and Wellbeing LLC. Her greatest desire as a nurse practitioner is to provide professional health and wellness exams, promote self care, and support wellbeing in mind, body and spirit. Through lifestyle and functional medicine along with evidence based practice, she supports clients in achieving their greatest level of health. Dawnâ€™s services at Erickson Chiropractic include physical exams, preventive services, labs, prescription and supplement support.

Joan VanDyke Burkhartzmeyer Shoes is pleased to announce that long time Sales Associate; Joan VanDyke has earned certification by the American Board for Certification in Orthotics, Prosthetics and Pedorthics to be a Certified Fitter of Therapeutic Shoes. Through the class she took, Joan learned extensive knowledge about the foot and the problems that we can have with our feet. Joan is excited to continue helping the community with their foot health needs. In the future, Joan intends to continue her education in foot health. Stop at Burkhartzmeyer Shoes, 128 Central Ave in Faribault. 507-334-7774

Dr. Morgan Woods Dr. Morgan Woods is joining the Two Rivers Health Center and Erickson Chiropractic to provide specialized chiropractic and wellness services. She is excited to return to her roots to serve and help others completed her doctorate at Life Chiropractic College West in Hayward, CA, graduating December of 2011, and was awarded the Clinical Excellence Award for outstanding patient care. She specializes in pregnancy, pediatrics, lactation, and sensory processing disorders. She is a certified Webster practitioner and lactation counselor, assisting mothers prior to and after birth, allowing comfortable pregnancy, labor, delivery and postpartum period. Additionally she specializes in blood immunoglobulin allergy testing, tissue mineral analysis, and Nutritional Response Testing. Previously, Dr. Woods was a nationally certified massage therapist, and holds a degree in Biological Sciences from Luther College in Decorah, IA.

Michelle Redman On June 28, Michelle Redman accepted the National Agency of the Year award at the Big Brothers Big Sisters National conference in St. Louis. Michelle has been with Big Brothers Big Sisters of Southern Minnesota for 10 years and the Executive Director for the past three years. The agency has increase the number of children served by 27% in the past two years. The agency was recognized for exceeding national goals in the number of children served, quality of service and length of mentoring matches. The agency provides children with positive role models in Steele, Waseca, Rice and Dodge counties.

FALL 2018

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Make a difference in

For more years, retired social work Make a difference in than your10 community! Make aFor more difference in your community! hours each year to work with children at No than 10 years, retired social worker Dave Davison has volunteered over a thousand

Make a difference in your community!

hours each year to work with children at Northfield Montessori. Through the national Foster

r more than 10 years, retired social worker Dave Davison has volunteered a thousand Grandparent Program, Daveover has spent most of urs each year to work with children at Northfield Montessori. Through the Foster his retirement reading to andnational mentoring the kids at school. He is affectionately called most of Grandparent Program, Dave has spent “Grandpa Dave,” even outside the classroom the his retirement reading to and mentoring or more than 10 years, retired social worker Dave by children he once looked after. Davison had volunteered over a thousand hours kids at school. He is affectionately called each year to work with children at Northfield “Grandpa Dave,” classroom Watching the joyeven on theoutside students’the faces when Montessori. Through the national Foster they learnhe to say a word for the first time and by children once looked after. Grandparent Program, Dave has spent most of his

arriving to a school of children excited to see retirement reading and mentoring the kids at school. He is affectionately called “Grandpa Dave,” even outside him are just some of many favorite aspects of Watching the joy on the students’ faces when the classroom by children he once looked after. volunteering, he says. When asked by fellow

learn to a wordin for first time Watching the joy on the students’ faces when they learntheyretirees andsay neighbors theirthe Northfield Re- and to say a word for the first time and arriving to a school arriving to aCommunity school ofhome children to see tirement why heexcited is still doing of children excited to see him are just some of many it, his wife Rosie tells them, “At eight in the favorite aspects of volunteering, he says. When asked him are just some of many favorite aspects of morning, whereand else do youinget greeted like that?” by fellow retirees neighbors their Northfield volunteering, he says. When asked by fellow Retirement Community home why he is still doing it, his retirees and neighbors in their Northfield ReDave also reads children and finds seeing their progress day after day, week after wife Rosie tells them,to“At eight inone-on-one the morning, where tirement he isJeff still doing else do rewarding you get greeted likeitself. that?” “He really is a dad week within presenceCommunity in their lives,”home formerwhy director

Longenecker said. “It’sone-on-one a much richer relationship than just Rosie Grandpatells Davethem, helping“At theeight preschool.” it, his wife in the Dave also reads to children and finds seeing their progress day after day, week after week rewarding orning, where else do you get greeted like that?” within itself. “He really is a dad presence in their lives,” former director Jeff Longenecker said. “It’s a much richer to relationship thanone-on-one just Grandpa Dave helping theseeing their progress day after day, week after ave also reads children and finds preschool.”

eek rewarding within itself. “He really is a dad presence in their lives,” former director Jeff  Foster Grandparents – support and mentor children in the ngenecker said. “It’s a much -richer • Foster Grandparents supportrelationship and mentor than just Grandpa Dave helping the preschool.” classroom. children in the classroom • Senior Senior Companions – visit adults to provide friendship, Companions - visit older adults older to transportation and assistance at their homes and in the community. provide friendship, transportation and assisitance at their homes and in the community.

morning, where else do you get greeted lik Consider a great

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week itself. “He really is www.lssmn.org/seniorcorps free rewarding within or 1.888.205.3770 toll free Senior Companions – visit older adults www.lssmn.org/seniorcorps to provide friendship, Longenecker said. “It’s a much richer relati transportation and assistance at their homes and in the community. 56

FALL 2018

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FALL 2018

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SAIL and for

FALL 2018

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By Nancy Iglesias

ho knew that one could SAIL across southern Minnesota? From LaCrescent to Blue Earth and many more between, senior women (and men) have taken to “SAIL”-ing. SAIL (Stay Active and Independent for Life) is a program adopted by Catholic Charities of Southern Minnesota as one of the core tenets of its Health and Wellness program. Classes are free. Catholic Charities’ Active Aging Programs are funded in part by a Live Well At Home grant provided by the Minnesota Department of Human Services as well as the Corporation for National and Community Service and Minnesota Board on Aging. SAIL has received wide-spread community support with a number of local partners (Greater Mankato Area United Way, Winona Community Foundation, Winona Health, and Gundersen Health Systems, among others) providing funding for local program needs. Churches, senior apartment complexes, community centers and senior centers have also provided space for classes at no cost to the program.

The program is growing across Southern Minnesota. Catholic Charities estimates that more than 1800 people will be engaged in the SAIL program in 2018. Classes are taught by trained volunteers who are inspiring, motivating and challenging older adults to work to their full potential to stay or become active now to prevent fall risks later. Exercises can be done standing or sitting and include stretching, low-impact aerobics, balance exercises and strength training with hand and ankle weights. Classes meet twice a week, with each class ending with some type of educational tip on staying fit, active and healthy. Mary Cassem, Program Administrator for Blue Earth, Brown and Nicollet counties loves having the opportunity to promote SAIL in her area. “To see tiny, seemingly frail women in their 90’s, lifting eight pound weights over their heads to so inspiring,” she said. Sue Degallier is one of five Administrators for Catholic Charities Active Aging Program. She travels throughout a five-county area spreading the good news and recruiting communities and leaders to host a SAIL class. While the classes were designed to promote physical health, there are many additional social and emotional benefits. “Our classes are about so much more than just exercise,” she said. “Seniors are making new friendships, and they have a reason to get up and out of the house. Along with the exercise, comes laughter and friendship, a place to share their lives with one another.” Many class members come early or stay late, go out for coffee or share a potluck lunch after class. Sandy Tammel also works under Catholic Charities’ Health and Wellness program. She actually teaches using the Arthritis Foundation method, but her goals and outcomes very similar to SAIL. In her early 50’s, she was facing the possibility of hip and or knee replacements. She really did not want to have surgery, so she started working out with a personal trainer in Lanesboro. Over the course of several years she lost about 60 pounds and began to get stronger and stronger. She eventually decided to go back to school to get trained as a personal trainer so that she could pay it forward and help others in the way that she had been helped. She now teaches in Lanesboro, Harmony, Spring Valley and she actually bought the studio in Lanesboro. SAIL leaders are trained by Active Aging Program Coordinator, Mariah Mariano. This one-day training can be done in any community. Leaders become volunteers of Catholic Charities, receiving ongoing support in their work. SAIL is an evidence-based program deCONTINUES ON PAGE 60 u u u

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A few rave reviews from SAIL participants and leaders: “There are no words to describe how much help I have received from these exercise classes. I started in May of 2016. That August I had sadness as well as gladness. My husband of 54 years died but I also celebrated my 80th birthday. I received so much support from the leaders of my exercise group! It was both physical & emotional! Fast forward to May of 2017 when I pulled a very heavy trash barrel over on myself. I ended up with a broken pelvis. Once again, the physical and emotional support was outstanding. My physical therapist dismissed me after 4 weeks saying, ‘Your exercise class has been very beneficial.’ So I will continue with this program as my life progresses. A HUGE thank you to all who have helped me along the way.” - Polly, SAIL participant “This class has provided me with a better outlook into my healthcare. I have much better balance than before I started and I am feeling even more coordinated in my movement than before. I enjoy the people in class and I feel as though I am making new friendships. This class is not only good for the body but good for the soul. Thank you to the volunteers who make this possible! I appreciate their time and energy!” - Nancy, SAIL participant “It’s a great way to start your day, it has helped to improve my mood and I feel more physically fit and energized to carry me through my day. I love the humor and the music.” - Sally, SAIL participant

t Contact information for the Active Aging Program Administrators in your area can be found at www.ccsomn.org. t A complete list of classes and class locations can also be found at CCSOMN.ORG in the calendar of the Health and Wellness program. t If there is not currently a SAIL class in your community, please contact one of the program administrators. They are always looking for new locations to start a class. t All Catholic Charities programs are open to all people, regardless of race, gender and faith tradition.

CONTINUED FROM page 58

signed by the University of Washington. It is designed to prevent falls and includes exercise classes, educational materials and self-assessments. The classes are specifically for older adults and focus on strength, balance, flexibility and aerobics. All exercises and aerobics can be done sitting or standing and are very adaptive. Classes consist of a warm-up, aerobics, balance, strength, stretching, and an educational component. Performing exercises that improve strength, balance and fitness are the single most important activity that adults can do to stay active and reduce their chance of falling. There has been some great research done on the long-term effects of SAIL. But perhaps the class leaders and participants can tell the story best. Michael Maas, another one of the Active Aging Program

Administrators deeply appreciates the commitment that volunteer leader Teri Murdock has made. Murdock teaches a Tuesday/ Thursday class in Fairbault. She mentioned a woman in her class named Linda. Prior to coming to a SAIL class, Linda had been diagnosed with osteopenia and could not lift her hands above her head. Getting food in and out of her microwave and oven was nearly impossible. After her consistent attendance at a SAIL class, she is now able to do those things. This may seem like a small thing, but Linda’s improved strength and mobility means she will be able to stay independent in her home longer. The strength Linda gained from her participation in SAIL has also seen her through the many challenges of breast cancer. It is quite common for women to lose bone density after chemotherapy CONTINUES ON PAGE 70 u u u

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FALL 2018

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Breast Health

Every Stage

T By Sara Schlueter

he “Big C” gets a lot of attention--for good reason. According to Northfield Hospital & Clinics, one in eight women are affected by breast cancer. While guidelines vary by organization, in general women are encouraged to begin annual mammogram screenings at age 40-45. But breast care and health checks can start much earlier than this--not simply to promote early detection, but to maintain women’s

overall health. We talked to Patty Kark, RN and Breast Care Navigator at Northfield Hospital’s Breast Care Center and Dr. Jose Fulco, MD and surgeon, about how breast health should be approached by women as they enter different stages of life. While breasts and risks of cancer do evolve with age, some elements are consistent for women throughout their lives. One of the most crucial guidelines? Trust yourself. “Most women know their breasts pretty well,” Dr. Fulco said. “They’re the ones who know if there’s a change.”

FALL 2018

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Dr. Jose Fulco, MD and surgewon at Northfield Hositpital.

Patty Kark, RN and Breast Care Navigator at Northfield Hositpital.

Laurie Hale participates in the Northfield Hospital and Breast Cancer Support Group June painting event.

When you notice a change or experience pain, have it checked out. Be open with your physician about any changes you’ve noticed in your breasts, whether it’s a change in size, unusual discharge, or pain. “It’s very important for women to know about their own breasts and their own cycle so they know what’s normal and abnormal,” Kark said. While pain can be triggered by hormonal changes and moderated by diet--for example, some women experience breast pain when con-

Advances in Screening Technology Breasts vary in density, and some low-dose mammograms can’t accurately identify lumps in dense breasts. In these circumstances, some women will need to use other imaging modalities, or even have mammograms less frequently since their detection powers are reduced. This fall, however, Northfield Hospital will begin offering 3D mammograms - an advance in technology that is helping improve diagnosis for all types of women.

Northfield Hospital and Breast Cancer Center.

suming too much caffeine--Kark said if the pain doesn’t resolve itself, women should let their health care provider know. It’s also important to share your family history and ask if there are any factors to be aware of. For example, Dr. Fulco explained a history of ovarian cancer can indicate a higher risk of breast cancer and may CONTINUES ON PAGE 64   

“Studies have found that 3D mammograms find more cancers that traditional mammograms and reduce the number of false positives and call backs,” Kark said.

Mammograms and Ultrasounds - What’s the Difference? The American Cancer Society describes a mammogram as an x-ray that looks for breast tissue abnormalities such as tumors. Regular screenings take two

pictures of each bread. An ultrasound constructs an image of the breast using soundwaves and identifies whether a mass is fluid or solid. They’re often used to look more closely at a mass identified by a mammogram. MORE RESOURCES: Breast Care Center Northfield Hospital & Clinics 2000 North Avenue Northfield, Minnesota 55057 (507) 646-1455

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mean you should start breast cancer screenings at a younger age. If you find a lump: Unusual lumps--whether brought up by the individual or found during a physical--are typically examined with an ultrasound to be categorized as fluid or solid. Fluid lumps are known as cysts and are more common for women experiencing menopause. Simple cysts can be left alone and will eventually go away--but complex ones may require a biopsy to check for infection, and if they get painful the fluid can be removed. Fluid lumps are made of tissue. Benign tumors can be left alone or removed if they are uncomfortable. If a tumor is cancerous, the next step is meeting with a surgical team to discuss additional tests--often a breast MRI that will determine whether cancer is present anywhere else. Then treatments steps are discussed. Treatment methods depend on a lot of factors, Kark explained, including the tumor size, cancer stage, and cell receptor status. Here’s what you should know about breast care, whether you’re just out of college, approaching retirement, or somewhere in between. In Your Teens and 20s… Growths can occur but are rarely malignant. “We see women in their twenties and we’re pretty comfortable that [the growth] is benign,” Dr. Falco said. Still, if you find an unusual growth, it’s best to get it checked out. In your 40s… start getting an annual mammogram. The exact year to begin varies by organization. Northfield Hospital follows the guide-

lines of the American College of Radiation, which recommends starting at 40. Pregnant women… usually fall below the age of recommended annual mammograms. Prenatal exams include breast checks, and any unusual lumps should be communicated to a primary care physician. An ultrasound is usually the next step, which will identify if the lump is solid or fluid. “It’s not proven that the radiation of the mammogram would hurt the baby but we want to take precautions,” Kark said. “We just don’t want to expose mama or baby with any unnecessary radiation if we don’t have to.” Nursing women… should wait about six months after they’ve stopped nursing to have a mammogram, as the screening can be painful for recently-nursing women. During menopause… cysts become more common. The guidelines for when to stop getting mammograms are less defined. According to Dr. Falco, since mammograms are less effective for dense breasts, at a certain age mammograms for women with dense breasts provide little value. However, breasts begin to atrophy after breast feeding, so some women may lose density as they age and find mammograms more useful. Women with a family history of breast cancer… should start getting mammograms 10 years younger than the age of the family member when they were diagnosed. Isabelle Wattenberg is a social media and data analytics specialist for MSP Communications. She spends her spare moments listening to opera, reading Alice in Wonderland, and writing about Minnesota happenings.

Women’s Health Healthcare for women by women Women’s health services are designed specifically to meet the unique needs of your body through every stage of your life, from adolescence through menopause and beyond. • Gynecology • Pregnancy Care • Breast Care • Nutrition & Dietetics Counseling • Physical Therapy for Women

Women’s Health Center

507-646-1478

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o matter if you’re married, divorced or widowed. A farmer or business owner. A person trying to sell their business or starting a new one. A recent college SPONSORED BY ® graduate or a retiree. Someone Sandy Flom, CPA, CFP planning to retire in 20 years or 414 Central Ave., STE A 2 months. You need financial Faribault, MN 507.333.3973 advice—so where do you start? Sandy@FaribaultCPA.com The first thing is to find someone that is “Certified” to help you—meaning they have the training and education to help you such as a “Certified Public Accountant” or CPA. They have the expertise to help in all types of accounting and tax situations—even with IRS or State Tax Notices. If you have tax returns that need to be filed, a CPA will know the new tax laws and be able to help determine what documents are needed to prepare them. To be sure nothing is overlooked, bring in your previous year’s tax return along with the documents that were used to prepare them since much of the information stays the same from one year to the next. The CPA should also be able to project your taxes for the coming year to ensure you have the proper withholding or have calculated the correct estimated tax payments. Then you shouldn’t

have a large balance due in April. Secondly go to an independent “Certified Financial Planner”, CFP®. They will be able to help you with your investments and plan for the future. They’ll understand how all your assets and liabilities relate to one another and can help grow your investments within the time horizon and risk level you have. This way you are able to meet your goals, like putting the kids through college or retiring at a certain age or paying off debt. You should be able to talk to either the CPA or CFP® and understand what they are telling you. While they need to know the technical terminology and how everything works, they should be able to explain it so that you understand it. You should be confident in the knowledge that they grasp your whole situation and how it’s all interrelated. If you can find a person that has both of these credentials you’re even better off because they’ll know the investment side and the tax side in great detail—and how both work together. Your advisor needs to understand how everything relates to one another, and you need to be talking with them throughout the year before any major decisions are made. Major decisions would include: when to start drawing Social Security or taking money out of your retirement account. Will your health insurance be affected because now you earned more money? Or will taking money out of one account cause more of your Social Security to be taxed? Well, it all depends because your financial situation is unique to you. With our ever-changing tax code, it’s essential the person helping with your investments truly understands your tax situation so you know what the tax consequences will be before you do anything. This way you are planning your taxes as opposed to seeing the backlash next year when filing your taxes. At our office, I can help with all of this. Since I’m both a CPA and CFP®, I see how all the puzzle pieces fit together from an overall view but can drill down into the details. We do detailed planning with regards to your taxes and how your investments fit in to them. Taxes, Investments, Business and maybe a little more Sandy Flom CPA, CFP®

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Unexpected CaregiveR

We All Need a MOM at Times

Berit Kari Berit, author of The Unexpected Caregiver, is a keynote speaker who will help everyone better take care while caring for another. Follow me at www.KariBerit.net

Kari’s parents, Dianne and Dwight, dressed up for an evening out.

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“I

’m not ready to be without my mom,” my friend said to me. She had been her mother’s caregiver for a few years, and her dad’s before that. And even though her mother was well into her 90s, it was hard

to lose her. It is difficult to lose our mothers as older women. We’ve grown into ourselves and some of the complexity that surrounds so many mother-daughter relationships has (hopefully) softened. I lost my mother just before I turned 40. She died unexpectedly from an aneurism after struggling a long time with Huntington’s disease (HD). As I’ve moved into my 50s, I am finding more and more just how much I would love to call her up and talk about… anything. As a young girl I adored my mother. She was so pretty and I loved watching her get ready to go out dancing with my dad and their friends. Her hands were soft and she always warmed my feet after ice-skating in the cold Minnesota winter. She baked cookies in lieu of raking with us outside. She loved hanging up clothes on the line and still, to this day, I think of her every time I hang up clothes to dry. Throughout my teenage years, my mother

supported me in all my activities—from swim meets to theater productions to band camp. My mother suffered from chronic back pain and I remember one day she brought home a record album simply entitled, “Yoga.” I held that album and thought, “This is wrong.” Yoga was foreign and not something people were doing on a regular basis in Red Wing, Minn., in the 1970’s. Little did I know that my mom was desperate to end her back pain. She ultimately turned to alcohol for pain relief. My mom’s alcoholism clouded our relationship from my college days until a few good years before she was diagnosed with HD. I am so grateful for those precious years between her becoming sober and symptoms of HD robbing her of her generous spirit. I have come to peace with her passing so early. I just miss her at times. Because my mother was unavailable the years she was drinking, I reached out for strong female role models. Many of these women surround me to this day. When I went through my divorce, a strong circle of women, led by my mother’s best friend, showed up. When I was packing up my things from my previous life, I recall a moment when I hit the wall with tiredness and despair. These women encircled me, held me as I cried, and finished my packing while I rested. Having gone through so much in the past decade, I have grown to appreciate the strength of my own mother, as well as the loving power of the other women in my life. Giving care to your mom will test your relationship. If you’re open to it, I hope you are able to see her as someone who did her best with what she had. And if you’re like me, you’ll find that some days, you just miss her.

WELLNESS

Yoga saved me

Y By Rian Dicke-Michels

oga saved me. Probably not in the sense youâ€™re thinking, but it has had a major impact on my ability to live. At the start of my practice, the goal was simply to prevent shin splints caused by running two miles, two to three times a week. It was all a physical practice at first, but the first seeds had been planted. There was an air of calm present on days that I practiced yoga, versus on the days I did not. At 15 years old, I was often frustrated, anxious, lethargic, and easily distracted, but when I did yoga, I felt lighter, more patient, and focused. I had glimpsed a small piece of the mindset I knew was missing from my life and even within my community. At that time, yoga only had a glimmer of an effect on my brain that gave me something to feel good about, but it did just enough that even I noticed it. My teen years donâ€™t offer much to be proud of, but yoga continued to fade in and out of my routines. Over the next four years, I randomly did yoga with the DVD my stepdad bought me, sometimes in the morning, sometimes in the evening, sometimes with friends, but mostly by myself. Which I felt was a good thing, and it truly was. It CONTINUES ON PAGE 68 u u u

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became time for me to let go of the day, time for movement, time to breathe deeply and be more at peace. That’s pretty good for an 18year-old! Before long, I graduated high school (at the relief of my mother), and came into the summer of my freshman year of college. It wasn’t long before I found yoga again, but this time in the prenatal form, discovering I was pregnant with my daughter. Luckily, I soon came upon a lovely prenatal yoga DVD that offered exactly what I needed. I made time for an hour every day before work, and still had the energy afterward to do the homework for college. I had finally found balance in my schedule and was on my way to a healthy lifestyle. When my daughter was born, yoga took a backburner of priority for quite some time. Three years went by, and suddenly spending time with my child, while she was still little, became much more important than graduating with a degree in a high-paying career field. It was only while I was scrolling the internet one day that I saw it, a side panel that advertised a yoga teacher training program. I knew then

what I wanted and quickly switched my major to an Associates of Arts, graduating from Minnesota State University-Mankato that December. Several times that year, I fell apart emotionally. The yoga teacher trainings were once a month, for a whole weekend, and were often host to many personal awakenings and discoveries. I had never known yoga like this, and I approached it with rigidity. I clung to the anatomical connections and every safety cue available. I strived to be a great instructor right out of the gate, wanting to sign contracts with studios right away. I craved more factual information, while the men and women around me with more life experience displayed a mental flexibility that I did not. I look back on that now and know how much I did not know, but also how much of the world I still do not know. Fast-forward three years, and I have an immense gratitude for the seeds that yoga planted deep within my mind that began to grow and flourish, all while I was unaware. I see the world differently, in its brokenness, and in all the ways it is beautiful. A bad day bears a lesson, but every day has something

Southern Minn

WATCH FOR OUR HOLIDAY ISSUE

Coming out in mid-November, it will focus on Volunteerism and Philanthropy. Articles will include: • Book reviews: - “The Restless Wave,” by John McCain - “If You Love Me – A Mother’s Journey Through Her Daughter’s Opiod Addiction” • Local female writer who heard “Those Three Words” about an unexpected pregnancy and her journey and decisions • Female faith leaders • Getting your affairs in order/critical steps as life changes • Local woman who volunteers at Macy’s Thanksgiving parade • Area holiday events • Benefits of volunteering (to self, organization, and community) • Junior Achievement • Big Brothers Big Sisters • Turkey on the Table – a family gratitude project that also provides meals for those in need • Holiday rituals around the world • Making new traditions after a family change • Personal trainer focusing on youth and mental health 68

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to have gratitude for. I still have a short fuse, but the bomb doesn’t go off the same way. When I say that yoga saved me, I mean that for all the anger, anxiety, and frustration I harbor, it granted me the awareness to understand who I want to be, and always be working on that. Yoga gave me the mindfulness to breathe through what I go through, and I never would have had access to these in-depth ideas just through watching DVDs. I credit the instructor that I am now to the mentors that have been with me for the last five years, continuing my education, answering my heavy questions lightly, and reminding me that we are all students on this journey. I no longer seek to be the best yoga instructor in the area. What I now see is that the greatest teachers are not those who lead the class, but the very students that come seeking guidance. Little do they know, it is I who is learning from them. Rian Dicke-Michels is a highly independent, Minnesota State University Mankato graduate and the proud mother of an earthy 5-year-old. Although a 10-year yoga practitioner, she earned her 200RYT in 2015 from The Green Lotus Yoga and Healing center, and is continuing her education toward 500 hours. “My life is a continuous journey toward healing and self-love,” she says, “I’m honored to share it with you.”

HOLIDAY NOV/DEC 2018 Have an idea or suggestion?

Girlfriends

Contact Beth Forkner Moe at bfmoe@southernminn.com

To ADVERTISE:

Contact Pam DeMorett by email at pdemorett@faribault.com or call 507-333-3117

BOOK REVIEW Book Review – “Note to Self” Collected and Introduced By Gayle King c.2018, Simon & Schuster $20.00 / $27.00 Canada 162 pages Review by Terri Schlichenmeyer, The Bookworm

Note to Self: Inspiring words from inspiring people

isten up. Pay attention. Eyes forward, ears open. You’ve heard those things before in your life, and now you say them to yourself, your kids, and your employees. But do they hear what you say now… or, as in the new book “Note to Self,” collected and introduced by Gayle King, will your words ring back in the future? When she was just nine years old, a classmate told Gayle King that she would be his slave, were it not for Lincoln. Stunned, she ran home to tell her mother, who comforted her with words King still remembers – but it made King wonder what she, as the woman she is today, would tell that “skinny little nine-year-old girl…” if she could send her young self a message. In her Emmynominated series for “CBS This Morning”, she gives opportunities for others to do similar things. Beginning with Oprah, King’s best friend, there are words of comfort for a young woman who was dating the wrong man: “I use the word beautiful because… that’s never a word you would call yourself.” Kermit the Frog admits that he’s “green with envy” for the possibilities ahead for the frog he once was. Former Vice President Joe Biden advises his twelve-year-old self to look forward, because there’s great adventure ahead. NFL player Ryan O’Callaghan advises his younger self to “Breathe.” From Dr. Ruth, who was orphaned by the Nazis: “… your bravery will be rewarded.” Tyler Perry thanks his young self for thriving. Architect Frank Gehry says, “Once you find your passion… work your tail off…” John Lewis advises himself to always remember the words of Dr. Martin Luther King, Jr.: “We must learn to live together as brothers or perish together as fools.” Surround yourself with those you love. Hug often. Examine your mistakes. Have fun.

Author Gayle King.

And remember that people can be “meaner or crueler or wetter or prettier… but they can’t be more human than you.” If you could, would you become 18 years old again? For most people, the answer is “yes,” but only if they can take their knowledge back with them. It’s a moot point, of course – you can’t, and you can’t – but “Note to Self” sets forth an intriguing exercise. It also offers a chance for reflection on a sleepy afternoon, too. There’s a good mix of inspiring, gracious and grateful tales inside this book, from those with stardom already in-pocket, to a few that may not be household names quite yet. Some of the tales are exactly what you’d expect, while others may surprise you with candor and reasoning. TV host and story collector Gayle King explains how she received these stories and others like them; she then lays down a few rules, and leaves blank pages for readers’ own Notes to Self. This is not a difficult book to read. With its short, quick chapters, it practically begs to be browsed in the office or on a commute, and it’ll make a great gift. Truly, “Note to Self” is a book you’ll pay attention to. -The Bookworm is Terri Schlichenmeyer. Terri has been reading since she was 3 years old and she never goes anywhere without a book. She lives on a hill in Wisconsin with two dogs and 12,000 books. For more information, visit bookwormsez@gmail.com.

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