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we’re dishing up a generous helping of features and columns on health, food, and how nutrition plays a roll, I mean, role, in how we look and feel. While we don’t have to avoid a cream cheese Danish or long John entirely, neither do we have to eat kale with every meal. Or if we’re lucky, any meal. At first glance at our featured women’s professions, you may wonder what they have to do with food? No, they aren’t serving a side salad with their services, but they understand the connection of what we eat and how it affects our moods, teeth, eyes, weight, skin and more. In this Good For You issue we asked each of them to share that connection to their fields in their respective interviews. For those of you who are going through menopause or perimenopause, our cover story on Siri Erickson is just what the doula ordered. This new concept of menopause doulas is not real common in the Midwest, so women are lucky to have someone such as Siri, whose own experience with perimenopause led her to this path. Former pastor and college chaplain, she combines compassion with her science passion, and makes it happen. Food & menopause connection: More protein, less sugar. Skipping sugary treats isn’t hard for me, being a person who scrapes the frosting off cake before I can eat it. But it’s good to be aware that some savory fare, such as pizza or Chinese food, has enough spoonsful hidden in them to give even Mary Poppins hyperglycemia. And starches like pasta convert to sugar in your bloodstream that can cause Jekyll & Hyde mood swings. You lookin’ at me? Hands off my spaghetti! When it comes to healthy vision, optometrist Dr. Murphy Grotewold is a sight for sore eyes. Having struggled with poor vision herself, she knows the

RIVER VALLEY WOMAN | october • november 2025

impact that can have on our daily lives, so she makes each patient her personal mission. Even as a kid this Young Professional of the Year recipient knew she wanted to be in the eyecare industry. And now seeing is believing. Food & eye health connection: Leafy greens are key. Nobody’s going to break the stride of Kris Krause. Even with her rheumatoid arthritis diagnosis, she refuses to let that define her. This personal trainer, fitness instructor, and health coach offers her expertise to mostly older women (again, you lookin’ at me?) who want a gentler way to get themselves back in the game. Focusing on the individual’s needs and goals, Kris uses a non-scale approach to measure success. Food & autoimmune disease connection: Healthy fats and omega-3s. This issue offers two First Person spotlights. Dr. Kristin Bothun tells about her journey from a remote village in West Africa as a Peace Corps volunteer, to her pediatric dentistry clinic in southern Minnesota, aptly called Kids Will Smile. Food & dental connection: Beware of processed carbs. Next up, childhood cancer survivor, Kelli Neumann, shares her road to healing. A road not without pot holes. The very treatments that cured her disease also left her with chronic side effects. Seeking answers she discovered a new technology that allowed her to explore beneath the surface to uncover new ways to restore her balance. Food & cancer connection: Eat whole foods, drink more water. Balance is something I, like many of you, strive for. That sweet (but scrape off the frosting) spot between enough work and enough life, nutritious foods and the occasional indulgence. And sometimes literal balance for me, as grace is not my middle name, coupled with socialsecurity-age legs. Good for us that Siri, Murphy, Kris, Kristin and Kelli bring much to the table to help us make healthy choices. Do you want fries with that? Lettuce hope not. Here’s lookin’ at you!

Contents OCT | NOV 2025

4 LATHER, RINSE, REPEAT

24 DR. MURPHY GROTEWOLD

40 EAT WELL, HEAR BETTER

54 READER POLL

Editor’s Column

A Vision of Excellence

Amanda Bohn, AUD

Best Food & Health Tips

8 SIRI ERICKSON

28 FIRST PERSON

42 LISTEN TO YOUR PETS

56 WEIGHT LOSS

Menopause Doula

Kelli Neumann

MN Valley Pet Hospital

16 KRIS KRAUSE

32 FIRST PERSON

46 BEWARE THE SUGAR TRAP

Nothing Stands in Her Way

Dr. Kristin Bothun

Mitzi Hansen

MEDICATIONS

Susan Schommer

60 MUST HAVES

52 HEALTHIER HOLIDAYS Mankato Clinic

Publisher: LUXE Quarterlies, PO Box 504, St. Clair, MN 56080 luxequarterlies.com Managing Editor: Eileen Madsen, 507.354.6158, emadsenrivervalleywoman@gmail.com. Please send editorial inquires here. Sales Manager: Natasha Weis, 507.227.2545, weisnatasha@gmail.com Sales Team: Melissa Lancaster, LuAnn Marti Magazine & Ad Design: Exposure Creative Cover Photographer: Offbeat Artistry River Valley Woman is published monthly and distributed free in the Minnesota River Valley area. The content used in this magazine is copyright 2025 River Valley Woman and may not be reprinted in part or in whole without written consent by the publisher. All articles and editorial material represent the opinions of the respective authors. The publisher reserves the right to edit, reject, or position any advertising. In the event of any error, River Valley Woman will rerun the incorrect part of the ad or cancel charges on the incorrect portion.

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By BROOKE WOHLRABE PHOTOS BY OFFBEAT ARTISTRY

Though she has a diverse background in science, faith and leadership, Siri Erickson’s underlying passion is supporting women. She recently combined all of her areas of study to become a Certified Menopause Doula, and supports clients on their menopause journey through her business, The Compassionate Way.

In her senior year, she took a class that sparked her interest in going to seminary, which is how she ended up in California, getting her masters of divinity and later doctorate of divinity degrees from Claremont School of Theology.

Siri was born in St. Cloud but spent a good deal of her younger years traveling around with her family. As a seventh grader, the family settled in Shoreview and she went to Mounds View High School. For her undergrad, she went to Carleton College in Northfield where she earned a bachelor’s degree in chemistry.

“I did a lot of work with women and women leaders and women in the outdoors and women who were parenting,” said Siri. “I just love supporting women in different ways. Holistically— body, mind, spirit.”

Siri said she always had a passion for science, and noted she was a curious child. When she was in college she took a variety of science classes and liked chemistry the best. “I liked the big concepts,” said Siri. “The way they talked about chemistry was about understanding the world and how we tackle big issues with the best science possible.” As it was a liberal arts school, she said about a third of her class were chemistry and the other two-thirds were “anything that sounded interesting to take.” “I ended up taking a lot of classes about women in history, women in religion, and feminism, because I also had a passion in supporting women in their success and leadership,” Siri explained.

Degrees in hand, Siri spent nine years as a Lutheran pastor in Stillwater, Minnesota.

A career change led to Siri being installed as the chaplain of the college at Gustavus for another nine years. It was this position that brought her to the St. Peter/Mankato area. While Erickson worked with all of the students, she particularly enjoyed raising up leaders in the college context. A personal experience led Erickson to where she is now. She explained that toward the end of her time at Gustavus, she was having a lot of fatigue and anxiety which she credited to stress. However, it got to the point where it was hard for her to function and after going to the doctor, having blood work done and being told she was fine, Siri kept digging. “I was talking to my sister-in-law who runs the health service at Gustavus and is a physician’s assistant, she told me it could be perimenopause. I had never even heard of it,” Erickson admitted. 

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

Upon hearing “perimenopause,” Erickson did a deep dive into it.

She was interested not only in finding out answers, but learning about it in general, given her background in chemistry. That was five years ago. Perimenopause, she said, usually starts in the 40s and affects all systems of the body, including mood, energy, anxiety and sleep. “That was the missing puzzle piece for me so I could get my life back on track, and my energy back, and my health back,” she said. While initially a personal learning journey, Siri kept looking into it and her interest kept growing. “Then one day I was on a walk through St. Peter and found myself wondering if there’s such a thing as a menopause doula,” she said. By that point, Siri knew the menopause transition can last five to 10 years, and is experienced differently by everyone. She thought it would be nice to have a guide through the journey. Upon getting back to her desk, she Googled “menopause doula” and found a school in the United Kingdom, called the Menopause School, which has a menopause doula certification program. She signed up for it and was the first U.S.-based certified menopause doula to come out of the program in 2023. “I learned so many amazing things about perimenopause and the transition and how to help people navigate it with less suffering and more empowerment,” Erickson said. This led her open her own business, The Compassionate Way, in 2024 so she could help people going through it. Erickson sets her own schedule and does the work part-time as she builds the business. She has an office in St. Peter inside the Haven at Hallett’s, a holistic health center. However, the bulk of her clients she sees virtually. Being able to meet with clients virtually is huge, especially considering Erickson is the only menopause doula that she knows of in Minnesota. “There are menopause coaches in Minnesota and people who have a menopause specialty, whether they were a doctor and do coaching or have studied menopause and are combining that with their life coaching practice,” she explained. There aren’t even that many menopause doulas in the country as it is a newer concept. Because of this, Erickson sees a good deal of clients on the west coast. However, she does have a number that are local to the St.Peter/Mankato area and the Twin Cities area. When she gets a new client, Siri gives them a menopause support questionnaire which asks about their menstrual health history as well as family history because she said there is a genetic component to menopause. “We also talk about symptoms because there are about 40 different symptoms that I ask people explicitly about,” she said. Once she has a client, Erickson said she has a four month program that people can join that has monthly individual coaching and some group sessions, as well as regular check-ins. She also has a 12-month program that people can opt into. In addition to working with clients, Erickson does various public education with groups both large and small which she can do in a home or work space. The work she does is holistic and Siri spoke about how it works with modern medicine. 

I just love supporting women in different ways. Holistically— body, mind, spirit.

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 “It’s not an either-or, it’s about the support you’re looking for. Most of my clients either have a primary care doctor or OB on the medical side, but they’re looking for a different kind of support,” Siri said.

Best food tip More protein. Most women are not eating enough protein and it can make a huge difference in brain energy. Start at breakfast with 20 to 30 grams for breakfast, and lunch and dinner (Total of around 80 grams). That small change can really help with brain fog and energy.

As an example, Erickson can provide education around hormone therapy, but she is not a prescriber of medication. “Then when they meet with their doctor they know what all the options are and can be more informed as a patient to find the best approach for them,” she said. As for why the additional support is needed, Erickson acknowledged that there are misconceptions that menopause is just about the end of monthly periods and the beginning of hot flashes, however, the change is much more all-encompassing than that. “It’s a major life transition that can last five to 10 years. One of the big things we know now is that during that time a woman’s brains is being remodeled. With the hormone changes there are changes in the brain,” Erickson explained. She did note that some women will not experience major symptoms or changes when going through menopause, but she did say that’s the minority. The majority, about 70 percent, will have significant brain-based symptoms related to the menopause transition, in addition to hot flashes, joint pain and weight gain.

Siri’s favorite protein source: I usually eat eggs for breakfast and high protein yogurt for a second meal. Then I try to have a lean protein, like turkey or chicken, with dinner. I do mix in a whey protein or collagen protein.

“It can be for some people an intensely physically disorienting time,” she said. However, the changes that come with menopause are not all to be dreaded. Erickson spoke about a lot of the benefits that come with the menopause transition. “Women in their 40s in perimenopause, tend to be at the lowest brain energy time. But once they get through menopause and they’re in post-menopause, their brain energy bounces back. Women in post-menopause report the highest levels of happiness of any age of women,” Erickson said. She said happiness levels increase which is in part due to the fact that the part of the brain that cares what people think gets smaller. “There’s a new found freedom. Part of it comes from being older and wiser, but also biologically it comes from this brain change where women feel more free to be themselves and authentic and true to themselves and chase after their big dreams without caring what other people think,” Erickson said. She added that one of the things she works with her clients on is how to take control of the transition and make it good for them, rather than something they need to “suffer” through.

What about sugar? Reduce sugar. Cut out added sugar as much as possible. Our bodies aren’t as good at handling it anymore. A lot of women also find they can’t tolerate alcohol as well anymore.

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“There are so many different tools, strategies, resources that can help people feel better in the short term, but also set them up for a happier and healthier life in the long term,” she said. “That’s what I try to emphasize.” Looking toward the future, Erickson hopes to grow her business. She also thinks the industry as a whole will grow. “The global menopause doula trend is growing. People around the world are getting certified and there’s more menopause coaches and things like that. Medical providers themselves are becoming more educated about menopause,” she said. For a long time, she said that most medical doctors only received the equivalent of about an hour on menopause education while in medical school. “For a period of five to 10 years, in almost every single woman’s life, that’s not much time. It’s great to see OB/GYNs and primary doctors receiving more education on menopause and perimenopause so they can provide some more support,” Erickson said. According to Siri, the conversation around menopause is changing and becoming bigger and more knowledgeable. And that is a positive for all. RVW

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Kris Krause didn’t let her rheumatoid arthritis diagnosis stand in her way of her dream—supporting women and helping people realize they’re capable of thriving through health and wellness. Kris has deep roots here in southern Minnesota, having grown up in the small town of Frost and graduating from Blue Earth Area High School. She was a competitive gymnast throughout her childhood and adolescence, so movement has always been a big part of her life. As a gymnast, Kris was all too familiar with the toll intense exercise had on her body. But while working a corporate office job, she started to feel pain and stiffness similar to what she used to feel as a gymnast. But she wasn’t living the active life she previously had. She was experiencing pain in her joints— specifically her hands, arms, and elbows. She didn’t think too much of these symptoms until one day her toes started swelling. These symptoms, combined with severe fatigue, sent Kris to the doctor. Her life took an unexpected turn when a rheumatologist diagnosed her with rheumatoid arthritis (RA) at just 27 years old. RA is a chronic condition that causes inflammation in the joints causing pain and swelling. RA is an autoimmune disease where the body attacks its own tissues. RA can affect other areas of the body such as the skin or lungs. Kris was lucky to get diagnosed with RA relatively early in her journey, thanks to her great rheumatologist. It often takes 

Success is knowing I’m making an impact that lasts— helping women believe in themselves and rewrite the story they’ve been telling themselves about what’s possible. 16 RIVER VALLEY WOMAN | october • november 2025

It’s coming up on holiday time and while they are fun and full of good foods, they can set you back in a BIG WAY from reaching your goals. I put together a list of the 6 common ways we sabotage our progress over the holidays. When you are aware of these things, it’s so much easier to avoid them.

Not eating all day before a party. On the surface, eating lightly all day when you know you’re going to overindulge later can seem like you’re doing something good, but it actually can backfire, leaving you to eat and drink even MORE than you expected because you are so hungry. A better bet: Eat healthy, slightly smaller meals before you head out … and then enjoy your favorites in moderation!

Overdoing fancy seasonal coffeehouse drinks. Even if you’ve seen these numbers before, they bear another look. Talk about empty calories and a roller-coaster ride for your blood sugar levels. Peppermint Hot Chocolate 12 oz (350 ml) has 330 calories & 41g of sugar Caramel Brulee Latte 12 oz (350 ml) has 310 calories & 36g of sugar Eggnog Frappuccino 16 oz (475 ml) has 410 calories & 60g of sugar

Eating it just “because it’s there.” Your once-a-year indulgence in your Nana’s famous gingerbread – so worth it! The store-bought cookies someone bought at the last minute to bring to the holiday party? Not so much. They’ll just leave you feeling tired and sorry you ate them.

Drinking too much. There are a lot of reasons to be intentional about your alcohol intake. It can interfere with your sleep and make you dehydrated ... plus it also contains a lot of empty calories. But here’s something you might not realize: It can lower your inhibitions, which means you might be more likely to snack on foods you’d normally avoid!

Letting your exercise routine slide. One of the things we’ve learned over the past 2 years is that being fit is a huge part of being healthy – it can keep your immune system strong and in shape. Yes, this season can be hectic … but do your best to squeeze in at least a quick workout most days of the week. Not just for your results, but for your mind and overall health.

Not getting enough sleep. Making time for sleep is SO WORTH IT. You’ll have more energy to tackle the holidays … plus it will even help keep your metabolism revved and appetite in check. Remember, it’s all about MODERATION. Having a plan in place is SO IMPORTANT not only during the holidays ... but all year long.

 people years before receiving a correct diagnosis. Getting diagnosed was just step one. Next, she spent years working with doctors to find the right medication regimen. Eventually, Kris and her team found what worked for her. Kris knows there is a strong connection between RA and her diet.

This recipe is not only is it tasty, but it’s packed with protein and fiber, which can help fill you up and keep you feeling satisfied. This recipe is super adaptable. Experiment with herbs you have onhand – basil, Italian, or even fresh parsley would be great choices! You can even spice it up with a dash of sriracha if you want. Serve with sliced veggies (peppers, carrots, celery, broccoli, etc.) and/or pita chips. TIP: Make this at least an hour before serving. The longer it sits, the more the flavors have a chance to develop.

“Nutrition plays a huge role,” Kris said about the connection between food and RA. “Inflammation is at the root of RA, and certain foods can either fuel that fire or help calm it down. Highly processed foods, excess sugar, and trans fats tend to worsen symptoms.”

White Bean Dip

Kris is now in remission, living with non-active RA. However, that doesn’t mean her life is without flare ups that cause pain, stiffness, and fatigue. When she does have a flare up, she is able to manage with diet, gentle movement, and rest.

1 T apple cider vinegar or lemon juice

“I made a decision early on that this disease wasn’t going to define me,” she said. “I may have RA but it’s not who I am. Over time and a lot of trial and error, I’ve managed without medication for more than a decade by focusing on nutrition, movement, and mindset. It hasn’t always been easy, but it gave me resilience, and a passion for helping other women feel strong again.” What could have been a setback became a turning point to get Kris back into a more active lifestyle. To incorporate more movement in her life, she joined a beginner’s running group in town, and by the end of the program, she was leading one of the groups. Her friends and exercise buddies were the ones who urged her to consider expanding this passion into a new career. In 2010, she became certified as a Zumba instructor and taught classes at the Le Sueur Community Center. She also took courses to become a Certified Personal Trainer, a Group Fitness Instructor, and a Certified Health Coach. Eventually, it started to feel like her real job was getting in the way of her fun job, so she decided to take a leap! In 2013, she quit her corporate job and opened Your Time Fitness in Le Sueur. At Your Time Fitness, Kris offers small group fitness classes, personal training, health coaching, and wellness challenges. Her clients are mostly women and aging adults who are looking for a different fitness experience than you find at a typical gym. Something most of her clients have in common is that they’re looking to get their energy back, to feel good in their bodies again, and to do that without rigid rules or giving up things they enjoy. She combines her experiences with RA and her expertise in fitness to empower others to take control of their health. She enjoys offering her clients a personalized experience and finding solutions that work for each individual. As she learned through her RA journey, all bodies are different and a one-size-fits-all approach to wellness is rarely effective. Her clients call her the “queen of modifications,” as she helps everyone find a way to participate in the group, no matter what strengths or limitations they show up with. She is used to adapting because her body doesn’t often cooperate the way she wants, so she focuses on trying new things until she finds something that works. The majority of Kris’s clients come to her feeling exhausted and overwhelmed. They’ve tried to figure out their health on their own— endless diets, supplements, and Google searches. She feels excited to hear about clients’ non-scale victories—those little wins that add up to a life that feels good again. “Success is when a client tells me, ‘I walked up the stairs without pain,’ or ‘I finally have the energy to play with my kids,’” Kris said. 

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(makes 6-8 appetizer servings) ½ c (115 g) organic cottage cheese ½ tsp dried thyme or rosemary 1 garlic clove, peeled ¼ tsp each salt and pepper 5 oz (425 g) can cannellini beans, rinsed and drained 1-2 tsp extra virgin olive oil Pinch smoked paprika In a food processor, combine the cottage cheese, vinegar, herbs, garlic, salt, pepper, and beans. Puree until the mixture is smooth. You might have to scrape down the sides of the processor bowl. Remove from the food processor and place in a covered container in the refrigerator to chill for at least an hour. Just before serving, place in a serving dish. Drizzle with olive oil and a pinch of paprika. Taste for seasoning. Serve with pita chips and sliced veggies. Tip: you also can use this as a spread for wraps and sandwiches. Yum!

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I always recommend starting with whole, unprocessed foods: • Colorful vegetables for antioxidants • Healthy fats such as avocado or olive oil • Lean proteins or plant-based proteins • Omega-3s from salmon, walnuts, or chia seeds. Don’t underestimate spices including turmeric and ginger. They’re natural anti-inflammatories. It’s about adding in the good stuff, not just taking things away.

 “Success is knowing I’m making an impact that lasts— helping women believe in themselves and rewrite the story they’ve been telling themselves about what’s possible.” Kris certainly doesn’t let RA slow her down. In addition to Your Time Fitness and teaching fitness classes at the community center, Kris is also the co-owner of Aerial Affinity, an aerial fitness studio that makes fitness fun and empowering, all while moving through the air. Aerial fitness is an empowering workout for people of all skill levels. It combines yoga, dance, aerobics, and gymnastics - all while doing poses on fabric silks and hoops hanging from the ceiling. This kind of workout is both gentle and challenging. It can help build strength without straining joints. Kris explained that aerial fitness is something different and it makes exercise fun. The time flies as you fly through the air, and before you know it you’ve had a really hard workout, and it’s been an hour. This fall, she is launching a new online group coaching program designed for women navigating autoimmune diseases. This program aims to help people who are looking to regain their energy and feel confident in their bodies again. The group will include personalized coaching, nutrition guidance, movement strategies, monthly challenges, and mindset tools. Kris plans to incorporate inperson wellness retreats into the group in the future, as well. When she isn’t helping people in their health journeys, she is hiking, traveling, and attending local events. She lives in Ottawa with her husband and rescue dog, Roma. She loves small town life and appreciates the sense of community. This shows up in her day-to-day work as she fosters relationships and connections that help people thrive, grow, and work on living their best lives. For Kris, fitness and nutrition have been anchors in maintaining her health as someone living with RA. Her passion is in helping others take control of their health and create lives filled with strength, balance, and vitality. RVW

At every stage of life,

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By KELLY DEVRIENDT Carlson-Tillisch Eye Clinic is a wellrecognized name in Mankato and New Ulm. Upon meeting Dr, Murphy Grotewold it doesn’t take long to recognize she is more than an optometrist—she’s an advocate, a problem-solver, and above all, someone who cares deeply about people. Growing up in Gowrie, at town of under a thousand in Iowa, Murphy’s own struggles with poor eyesight gave her an intimate understanding of how vision affects daily life. From an early age, she knew she wanted to be an optometrist. “Our vision impacts everything,” she reflects. “It’s not something we can take for granted.”

“Both my parents are strong leaders and important influencers in my life,” she says. Music was another great love, and in high school choir Murphy met Blake, her future husband. Though she once considered musical theater, practicality led back to her original plan and she decided to follow Blake to Minnesota State University, Mankato. He later followed her to Indiana University, where she earned her Doctor of Optometry, and was inducted into the Beta Sigma Kappa International Optometric Honor Society. A “meant to be” moment brought them back to Mankato, when near the end of her schooling, she came across a job posting at Carlson-Tillisch Eye Clinic. Upon hire, she quickly grew from young doctor to clinical director and in 2024 part owner with fellow optometrists Matt Downs and John Lach. Along the way, she was recognized as 2023 Young Professional of the Year for her contributions not just to the clinic, but to the entire Mankato community. If you ask Murphy what she loves most about her work, her answer is simple: the patients. She is not only referring to exams and prescriptions, but she’s also focused on advocating for people, meeting them where they are, and helping them take the next step toward better vision in a way that works for them. 

The oldest of three, Murphy credits her science-teacher father and nurse mother for shaping her desire to help others in meaningful ways.

24 RIVER VALLEY WOMAN | october • november 2025

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What is your number one food recommendation for eye health? Green leafy vegetables are key to preventing macular degeneration. There is no cure for macular degeneration, only prevention.

In what ways does diet affect eyesight? When we think of overall health, our eyes are no exception. High blood pressure and diabetes both can have a negative impact on our eye health, and both are tied directly to our diet.

What is the number one thing you would never do in terms of maintaining eye health? I would never skip putting on sunglasses. We think of protecting our skin from the sun, but our eyes need that same protection. Again, macular degeneration is preventable; protecting our eyes from the sun is one way to reduce our risk.

 “You have to understand each person’s life circumstances,” she explains. “Not everyone has the same resources, time, or ability to follow through with every recommendation. My responsibility is to meet people where they’re at, set realistic expectations, and guide them toward the best possible care for their situation.”

She also champions preventative eye care and is deeply engaged in myopia control, a treatment that helps slow nearsightedness in children. Initially hesitant about working with kids, she’s discovered a new joy in connecting with families and giving children the gift of healthier vision for the future.

Her colleagues see that dedication every day.

“I’ve learned not to put limits on myself,” she said. “Advocacy means being open to every way I can make a difference.” CarlsonTillisch is presently engaged in a clinical research trial focused on myopia control.

Emery Hagen, Certified Paraoptometric Technician, who has worked with Murphy since January 2021, asserts, “Dr. Grotewold is a great example of that elusive point where dedication, efficiency, and compassion meet. It is very rare to find someone that is so willing to go above and beyond to make patients feel comfortable and not like another number walking through the door.” Tami Wood, contact lens specialist, who has known Murphy since 2018, echoes the same admiration. “Grotewold exudes passion for her job. Not only is she invested in the patients, she is also invested in having an educated staff and has been a great mentor to me,” Wood said. G. John Lach co-owner/optometrist at Carlson-Tillisch Eye Clinic has worked with Dr. Grotewold since 2018. “Dr. Grotewold’s commitment to clinical excellence, combined with her genuine passion for helping patients achieve their best vision, makes her an exceptional optometrist,” said Dr. Lach. Grotewold’s personal education has led to her specializing in contact lenses, particularly for complex cases, Murphy often works with patients who thought they would never see clearly again. “For some, even with glasses, their vision stays blurred. With specialty contact lenses, they may see 20/20 for the first time in years,” she explains. Hearing a patient say “I haven’t seen this good in years” is, for her, the greatest reward.

26 RIVER VALLEY WOMAN | october • november 2025

Murphy’s advocacy extends beyond her clinic walls. As part of the Minnesota Optometric Association’s legislative committee, she works to expand the scope of practice for optometrists so patients can receive more comprehensive care close to home. “Minnesota has been restrictive in what optometrists can do,” she explains. “I’m committed to any additional training necessary so patients don’t have to leave their community for the care they deserve.” Outside of her professional and advocacy work, Murphy continues to nurture her love of the arts. As board president of Merely Players Community Theater, she supports local theater and occasionally performs in her favorite genre--musicals. She also finds inspiration in New York City, which she visits twice a year to soak up Broadway shows and recharge her creative side. For Murphy Grotewold, optometry is never just about eyes; it’s about people, stories, and lives. She brings empathy, realism, and deep care to every interaction, ensuring her patients not only see better, but feel seen and understood. “I am so fortunate to truly love what I do,” she says. “My goal is to make sure every patient feels cared for, heard, and supported.” RVW

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FIRST PERSON 28 RIVER VALLEY WOMAN | october • november 2025

By KELLI NEUMANN My story with health began much earlier than most. At the age of four, I was diagnosed with a Wilms Tumor—cancer of the kidney. In the months leading up to it, my parents had been consulting doctors because I was unusually lethargic, bloated and inflamed. Then, I passed straight blood in the toilet. Terrified, my parents rushed me to the hospital in Fargo, North Dakota, where I was immediately admitted. Soon, the medical team in Fargo identified abnormal cell growth. After testing, the results were sobering: my left kidney was totally compromised, and the cancer had spread throughout my lungs, onto my heart, and into my vena cava. The forecast was grim, but my care team didn’t give up. Because the cancer was so advanced, a unique approach with chemotherapy would be needed before surgery. Over the coming weeks, I endured aggressive chemo to shrink the tumors. Then, a surgical team of seven specialized doctors at the University of Minnesota successfully removed my left kidney. I spent months in the hospital, followed by continued chemotherapy and radiation until remission. Their expertise saved my life, and I carry deep gratitude for them.

The Road of Healing While I survived cancer, the journey did not end with remission. As the years went on, the side effects of chemotherapy and radiation began to appear—brain fog, fatigue, autoimmune symptoms, and chronic digestive imbalances. For a long time, I sought answers through testing and prescriptions, but I knew we weren’t getting to the root cause. Then I discovered ElectroDermal Screening (EDS). EDS was the first tool that helped me explore beneath the surface. This non-invasive technology assesses inflammation and highlights hidden stressors interfering with balance. These stressors can include viral, bacterial, fungal, chemical, or environmental factors. In the simplest terms, it’s like running a scan that shows where the body is under stress, giving us a roadmap for support. EDS then matches natural remedies— homeopathics, herbs, and nutrition—to help restore balance.

One client came to me after years of fatigue and digestive issues with no answers. Through EDS we uncovered underlying imbalances, and with steady support, she’s now sleeping better and has her energy back. If you’ve ever felt something isn’t quite right but couldn’t explain why, know that you’re not alone — and there are ways to uncover what’s happening beneath the surface.

The Role of Food in Women’s Health Another powerful layer of healing is found in the foods we eat. Cancer, autoimmunity, and chronic illness all remind us of how much food influences our vitality. Processed foods and sugar create inflammation, weaken the immune system, and disrupt balance, while whole foods— fruits, vegetables, proteins, and water—provide a foundation for healing. Good nutrition can stabilize hormones, support mental health, and strengthen immunity. Food is either working for us—or against us.

My Mission Today My cancer journey taught me two things: that modern medicine saves lives, and that healing does not end when the crisis is over. True health is about both survival and prevention. This realization led me to start Natural Remedy Wellness in Mankato. Today, I serve clients locally and across the country, helping them uncover root causes, support their bodies with natural remedies, and make lifestyle changes for healing. My ideal client is someone who is ready to be proactive—not just chasing quick fixes, but seeking long-term wellness. Cancer could have been the end of my story. Instead, it opened the door to a calling: to walk alongside others as they peel back their own layers of imbalance and to remind them that the body is designed to heal when given the right support. I am alive today because of the doctors who intervened when I was four years old. I am well today because of the layered, preventative healing I discovered through EDS and nutrition. Both matter. Together, they can create a vision of health that is not just surviving but thriving. RVW

This discovery was life-changing. For the first time, I began to peel back the layers of “dis-ease” that had accumulated in my body—not just from cancer treatments, but also from inherited predispositions and everyday stressors along the way.

Healing in Layers One of the most important truths I’ve learned is that healing takes time, and it happens in layers. Just as sickness accumulates long before we “feel” sick, wellness is restored as each imbalance is addressed and released. We all carry vulnerabilities—family predispositions, environmental toxins, hidden infections, and even unresolved emotional burdens. Some are obvious; others stay buried until a stressor brings them forward. EDS helps reveal these underlying factors early, giving us the opportunity to address them before they become serious. This is why I emphasize EDS is not just for people who have run out of options. It is a preventative approach, a way to understand what your body is telling you before issues become more serious. Used alongside traditional care, it provides a fuller picture of health and helps guide people toward long-term wellness, naturally.

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Rooted in Experience. Growing for the Future. Since 1992, Minnesota Pork Inc. (DBA MPI Farms) has built a legacy of excellence in agriculture. What began with constructing and managing our own hog facilities quickly grew into a comprehensive operation—including livestock transportation and multi-state production across Minnesota, Iowa, Nebraska, and Wyoming. Today, we specialize in providing innovative agricultural services to some of the world’s leading livestock producers. With decades of hands-on experience and a commitment to quality, MPI Farms continues to drive the future of modern farm management.

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By DR. KRISTIN BOTHUN, Pediatric Dentist As a pediatric dentist, my goal has always been to provide compassionate, comprehensive care to children, both in my local community and across the world. My journey into dentistry wasn’t a straight line, but rather one shaped by meaningful experiences, cultural immersion, and a deep desire to make a difference. From a remote village in West Africa to a clinic in southern Minnesota, my path has been guided by service, education, and the belief that every child deserves a healthy start in life. Upon graduating from St. Olaf College, I chose a less traditional path and spent two and a half years in Mali, West Africa, as a Peace Corps volunteer. It was during this time, living in a mud hut in a remote Saharan village among the Melinke people, that I experienced the transformative power of service. Witnessing the profound financial and medical needs of the community opened my eyes to the impact that access to healthcare, particularly oral healthcare, could make. It was there that I made the lifechanging decision to pursue a career in dentistry. Though I had always been drawn to the health professions, it was in that village, surrounded by children and families suffering from preventable dental disease, that I realized the vital importance of a healthy mouth. I envisioned a future where I could serve in two worlds: practicing dentistry near my loved ones in Minnesota while also traveling to underserved areas across the globe to provide much-needed care. With this mission in mind, I left the shores of the Sahara and returned home to begin my formal training. My commitment to global service has only grown stronger throughout my career. I’ve had the privilege of providing dental care to children in remote regions of Madagascar, Mexico and Uganda during multiple mission trips. Many of the children we served in Uganda not only endured significant dental pain but were also living with HIV/AIDS, adding another layer of urgency and compassion to the work. After completing dental school and a two-year specialty residency in pediatric dentistry at the University of Minnesota (Go Gophers!), I moved to Mankato. Here, I was blessed to join a phenomenal team of like-minded professionals dedicated to improving the oral health of children across southern Minnesota. Our team recognizes that dental cavities remain the most common chronic infectious disease in children, yet one that is largely preventable. That’s why we place such a strong emphasis on education, not just only on proper oral hygiene, but also on healthy dietary habits. Preventing decay involves more than brushing and flossing; it also requires limiting the frequency of cavity-causing foods, especially between meals. This includes not only sugary, sticky treats but also processed carbohydrates like chips, crackers, and dry cereal, which can have similar harmful effects on teeth. Furthermore, for the good of the entire body, solely drinking water between meals is essential!! Following the American Academy of Pediatric Dentistry guidelines, we encourage parents/guardians to bring their children to a dentist by age one, or within six months of their first tooth erupting. These early visits are critical for anticipatory guidance and building a strong foundation for lifelong oral health. I’m honored to serve families in southern Minnesota, helping lay the foundation for lifelong oral health through education, prevention, and compassionate care. From the dusty paths of Mali to the quiet exam rooms of Mankato, this journey has shaped not just my career, but who I am. My work as a pediatric dentist is grounded in service and driven by the belief that every child deserves a healthy, pain-free smile. RVW

SPICE SCIENCE As the air turns crisp and kitchens fill with the scent of fall, three spices quietly take center stage. Cinnamon, nutmeg, and cloves are more than just flavorful additions to seasonal recipes. They are powerful anti-inflammatory ingredients that can support joint health, metabolic balance, and overall wellness.

CINNAMON

CINNAMONCITRUS SOCKEYE SALMON 1 c. Pom Wonderful 100% Juice, Pomegranate 1 tbsp. packed Hy-Vee brown sugar ½ tsp. Hy-Vee ground cinnamon 1 (1-lb.) Bristol Bay wild Alaska sockeye salmon fillet with skin 2 tbsp. Hy-Vee salted butter 1 Cara Cara orange ½ c. pomegranate arils ½ c. pitted dried dates ½ c. Hy-Vee pecan pieces ½ small fennel bulb ¼ c. red onion Baby arugula Lime wedges

Cinnamon, especially the Ceylon type, contains a natural compound called cinnamaldehyde. This gives cinnamon its familiar smell and many of its health benefits. Studies show that cinnamaldehyde can help calm inflammation by blocking certain chemicals in the body. Cinnamon also helps improve how your body uses insulin and keeps blood sugar levels steady, which is great for people managing diabetes or other metabolic conditions. On top of that, it has natural antibacterial and antifungal properties. Some research even suggests it may slow down how quickly food leaves your stomach, helping with blood sugar control after meals. It’s easy to add cinnamon to your day. You can sprinkle it on oatmeal, blend it into smoothies, stir it into coffee, or use it to season roasted vegetables for extra flavor.

Combine juice, brown sugar, and cinnamon in a saucepan. Simmer, uncovered, for 8 minutes or until reduced by half. Pat salmon dry; place on parchment-lined rimmed baking pan. Brush with butter. Bake at 350 degrees for 12 to 15 minutes or until salmon flakes easily. Meanwhile, toss together chopped orange, pomegranate arils, dates, pecans, fennel, and onion in a medium bowl. To serve, line platter with arugula, if desired. Add salmon. Top with orange mixture, sauce, and fennel fronds. Serve with lime wedges.

NUTMEG Nutmeg is often overlooked, but it has impressive healing potential. It contains macelignan and myristicin, compounds that offer anti-inflammatory effects and may help with joint pain and muscle soreness. Nutmeg helps fight cell damage and may support brain health, even helping to lift your mood. Emerging research suggests nutmeg could improve liver function, lower cholesterol, and suppress the growth of certain cancer cells. A pinch of nutmeg in warm milk, oatmeal, or baked goods is a simple way to enjoy its benefits.

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CLOVES Cloves may be small, but they are packed with healthpromoting compounds. Eugenol, the primary active ingredient in cloves, has strong anti-inflammatory and pain-relieving properties. Cloves can help reduce inflammation in joints and muscles, support immune function with antibacterial and antiviral effects, and aid digestion by reducing bloating. Their antioxidant capacity is remarkably high. Some studies show it is up to ten times greater than that of cranberries. Cloves are perfect for infusing into teas, adding to spice blends, or using in baked goods and savory dishes. These spices are more than just seasonal favorites. They are natural allies in the fight against inflammation, stress, and imbalance. By incorporating cinnamon, nutmeg, and cloves into your fall routine, you are not only embracing the flavors of the season but also supporting your body’s wellness in a delicious and comforting way.

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Food for Thought. Eat Well, Hear Better When thinking about healthy aging, wewe often focus onon heart health, When thinking about healthy aging, often focus heart health, bone strength, and glowing skin. But one vital sense often bone strength, and glowing skin. But one vital sense often overlooked is is our hearing. It’sIt’s easy toto take forfor granted until daily overlooked our hearing. easy take granted until daily conversations gradually become harder toto follow, social interactions conversations gradually become harder follow, social interactions areare frustrating and precious sounds fade away. frustrating and precious sounds fade away. The Silent Impact ofof Hearing Loss onon Women The Silent Impact Hearing Loss Women Hearing loss doesn’t just make it harder toto follow conversations - it’s Hearing loss doesn’t just make it harder follow conversations - it’s been linked toto social isolation, depression, cognitive decline, and been linked social isolation, depression, cognitive decline, and even balance issues. Women areare often the social anchors ofof their even balance issues. Women often the social anchors their families and communities, soso protecting your ability toto families and communities, protecting your ability communicate is is about more than hearing - it’s about connection, communicate about more than hearing - it’s about connection, independence, and well-being. independence, and well-being.

The good news? Reputable research shows that what you eateat may play aa The good news? Reputable research shows that what you may play proactive role inin preserving your hearing. For women especially, prioritizing proactive role preserving your hearing. For women especially, prioritizing nutrition might bebe a simple and positive step toward maintaining strong hearing nutrition might a simple and positive step toward maintaining strong hearing well into later life. well into later life. The Link Between Nutrition and Hearing Health The Link Between Nutrition and Hearing Health Hearing loss affects nearly 1 in 8 women inin the U.S., and risk increases with age. Hearing loss affects nearly 1 in 8 women the U.S., and risk increases with age. While genetics, noise exposure, and certain medications can cause hearing loss, While genetics, noise exposure, and certain medications can cause hearing loss, lifestyle choices, including diet, may help protect your ears. lifestyle choices, including diet, may help protect your ears. Studies, including reputable research byby Harvard’s Brigham and Women’s Hospital, Studies, including reputable research Harvard’s Brigham and Women’s Hospital, found that women following thethe MIND diet (rich in in leafy greens, berries, and whole found that women following MIND diet (rich leafy greens, berries, and whole grains) had a 30% lower risk ofof moderate oror worse hearing loss. grains) had a 30% lower risk moderate worse hearing loss.

Eating EatingWell Welland andHearing HearingBetter, Better,what whatshould shouldaahealthy healthyplate platelook looklike? like? Over Overthe theyears, years,these thesenutrients nutrientswill willNourish Nourishyour yourEars: Ears:

Lunch Lunch

Spinach, lentils, asparagus, and fortified cereals: Folate supports healthy blood Spinach, lentils, asparagus, and fortified cereals: Folate supports healthy blood circulation, including toto the inner ear’ s tiny blood vessels. One study found that women with circulation, including the inner ear’ s tiny blood vessels. One study found that women with higher folate intake had a significantly lower risk ofof developing hearing loss. higher folate intake had a significantly lower risk developing hearing loss.

Omega-3 Omega-3 Fatty FattyAcids Acids

The anti-inflammatory impact ofof these Salmon, walnuts, flaxseeds, and chia seeds: The anti-inflammatory impact these Salmon, walnuts, flaxseeds, and chia seeds: healthy fats may healthy fats mayhelp helpprotect protectthe theinner innerear’s ear’sdelicate delicatestructures. structures.Consuming Consumingfish fish twice associated with reducing the risk ofof age-related hearing loss. twiceweekly weeklyhas hasbeen been associated with reducing the risk age-related hearing loss.

Magnesium Magnesium

Avocados, Helpsprotect protectthe theinner innerearear Avocados,bananas, bananas,dark darkleafy leafygreens, greens,and andnuts: nuts:Helps from damage and may buffer oxidative stress, damage caused byby free fromnoise-related noise-related damage and may buffer oxidative stress, damage caused free radicals that can age your cells, including those inin hearing anatomy. radicals that can age your cells, including those hearing anatomy.

Vitamins Vitamins C C&&E E

Citrus fruits, almonds, sunflower seeds, and bell peppers: These Citrus fruits, almonds, sunflower seeds, and bell peppers: These antioxidants help combat free radicals and inin combination, may reduce antioxidants help combat free radicals and combination, may reduce noise-induced hearing loss. noise-induced hearing loss.

Folate Folate (Vitamin (Vitamin B9) B9)

Zinc Zinc

May help, with Shellfish, beef, pumpkin seeds, and legumes: May help, with Shellfish, beef, pumpkin seeds, and legumes: inner earear cell repair, immune function and shorten duration ofof inner cell repair, immune function and shorten duration sudden hearing loss when used inin medical treatment. sudden hearing loss when used medical treatment.

You should know… While nono single food is is a miracle cure, a balanced diet fullfull You should know… While single food a miracle cure, a balanced diet ofof colorful fruits and vegetables, lean proteins, and healthy fats offers colorful fruits and vegetables, lean proteins, and healthy fats offers protective benefits forfor your ears. Think ofof healthy plates asas nourishment forfor protective benefits your ears. Think healthy plates nourishment your body, auditory acuities, cognitive function and Joys ofof Hearing. your body, auditory acuities, cognitive function and Joys Hearing. What should bebe onon the menu? What should the menu? • Get regular hearing checks. like mammograms oror vision tests, • Get regular hearing checks.Just Just like mammograms vision tests, a hearing screening is is part ofof preventive health care - especially if if a hearing screening part preventive health care - especially you’re over 5050 oror notice changes. you’re over notice changes. This article is for informational purposes only. Always seek professional BETTER HEARING BETTER HEALTHCARE BETTER HEARING BETTER HEALTHCARE advice before making any changesIS toIS your diet or lifestyle to ensure they’re safe and suitable for you.

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Of these documented (requiring a doctor visit) bites, a large portion are to kids under 15 years of age. A large majority of these bites are delivered to the face. Seventy percent of kids will be bitten by a dog by the age 12! In most cases this is a dog they know well. Pet bites are a greater health problem than mumps, measles and whooping cough, combined. The unfortunate thing is, we contribute to the statistics by not giving space when it is requested and not understanding these four-legged family members. Think about the picture you just saw on social media of the brand new baby placed on the family dog at home for the perfect picture. For many of us, our dog is our “first child.” Many dogs have never been around kids so the first child they meet rocks their world and can be very scary. How many times does your child give your dog a hug? I hear people every day tell me that their toddler crawls all over their dog and it “doesn’t care.” Dogs do not show affection the same way people do and we don’t need to wait for a bite to happen to learn, “hey they don’t like that.” Some pets can learn to tolerate hugs but it’s very uncommon to find a dog that looks like they are truly enjoying this activity. Even if your dog does tolerate a hug, it does not mean the next dog your child hugs will. Dogs have personal bubbles, just as people do. Some people would love hugs and kisses every couple minutes, even from strangers! Whereas others get extremely uncomfortable just being within a foot of one another (think of elevator rides). We respect each other’s bubbles and we should give our dogs and cats the same respect. Can you imagine a stranger coming up to you on the street and playing with your hair or putting their arms around you!? Ninety percent of aggression is due to fear and we continuously put our dogs and cats in this position. Then when they do “talk louder” (aka a growl or bite) we punish them or even worse, remove them from our homes. We have busy lives and we are not always watching our pet’s and kids’ interactions. Both kids and pets can be unpredictable, and when they are left to stand up for themselves, when you choose not to be their advocate, you are allowing them to speak freely and behave how they feel fit. If you aren’t in the room and your child falls on your dog’s tail and your dog growls or snaps, is the dog entirely at fault for saying “that hurt”? When young children steal a toy from a sibling, does the sibling hit or bite in retaliation? Why are we so surprised when our dogs speak up? Dogs will most likely give you signs that they are uncomfortable such a yawning, avoiding eye contact, licking their lips, looking at you out of the corner their eyes, walking away or growling. Cat’s ears will flick back and forth, their ears may pin back to their head, they may squint their eyes, they will likely be flicking their tail or may even walk away or eventually hiss. However, this only works if you listen to what they are saying and teach your children what to watch for. Don’t wait for the bite.

Have you ever stopped and wondered how weird it is that you have this family member in your home that does not speak your language and can’t understand you? Your dog and cat communicate almost entirely with body language. So it should come as no surprise that this language barrier leads to misunderstanding and sometimes injuries. Even more so with children and pets. There is no argument that dogs and cats can provide children and families with unconditional love but if you’re not cautious and respectful, they can also cause heartbreak. Having a pet as a child has been proven to increase self-esteem, grades, social skills and empathy. Children are also likely to be more physically active and have decreased blood pressure. However, with the positives there should also be caution. Even as adults we struggle with “listening” to our cats and dogs! In fact, there are two million dog bites that occur each year in the United States. Cats account for 400,000 documented cat bites, with a significant portion being to kids. When a bite does occur we are often shocked, but when we look at statistics, bites are not unique.

42 RIVER VALLEY WOMAN | october • november 2025

You can help prevent pet bites by always supervising your kids (especially younger kids) and their interactions, by teaching your child how to ask an owner and a parent if they can pet a dog, teaching your child to never approach an unfamiliar or unsupervised dog, and by teaching them about body language. Teach your child that pets do not like hugs and kisses. If a dog does chase you or your child you should “stand like a tree.” If you are knocked down, “lie like a rock” and cover your head. Do not run from a dog. If you share your home with a dog or cat please, take three minutes to watch “Stop the 77” on youtube.com. Please share this article and the video to help friends and family better understand their pet’s body language. Help us save your dogs and your kids. Help us keep pets in their homes and loved ones together. Help us change these statistics for the better. After all, it’s not for lack of love, it’s for lack understanding.

NICOLE LUECK, BS, CVT MN Valley Pet Hospital Mankato

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Let’s be honest, who hasn’t been in a rush, grabbed a sugary granola bar or a bag of fruit snacks, and thought, “At least they’re eating something before practice!” We’ve all done it, aiming to get some fuel into our little dancers or athletes, especially when they’re begging for those brightly colored, sweet treats. It’s an understandable move – they’re quick, they’re convenient, and kids often love them. But here’s the kicker: while those quick sugar fixes might seem like a good idea in a pinch, they’re actually setting our young sports stars up for a major league fail. Instead of sustained energy, these sugary snacks are like a rollercoaster ride for their bodies. They get a super-fast sugar spike, feeling a burst of energy for about five minutes. Then, BAM! The inevitable sugar crash hits, leaving them sluggish, unfocused, and possibly even irritable, mid-practice. It’s like their internal gas tank just went from full to empty in the blink of an eye. And it’s not just about performance. All that processed sugar can lead to uncomfortable tummy aches, cramps, and that general feeling of being unwell, which is the last thing you want when your child is trying to run, jump, or score. So, next time you’re tempted by the siren song of the candy aisle before a game, remember, you’re not just giving them a snack; you might be setting them up for a sugar-fueled sabotage mission! Let’s swap those sugary pitfalls for power-packed, sustained energy champions. Fueling Young Athletes: A Guide to Healthy Eating Before Youth Sports and Activities Why Proper Pre-Activity Nutrition Matters The human body, especially a growing one, requires a steady supply of energy to function at its best. During sports, this demand increases. Without adequate fuel, young athletes can experience fatigue, decreased performance, difficulty concentrating, and even an increased risk of injury. Proper nutrition also aids in muscle repair and recovery, preparing them for future activities. 30-60 Minutes Before Activity: The Quick Boost If a child hasn’t eaten a full meal, or needs a quick energy topup, a small, easily digestible snack is ideal. Focus on simple carbohydrates for quick energy. • Fruit (banana, apple slices, orange segments) • Small handful of pretzels • Rice cakes • Energy bar (check for low sugar and natural ingredients)

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Foods to Limit or Avoid Before Activity • High-fat foods: Fried foods, greasy snacks, and excessive butter can slow digestion and cause stomach discomfort. • High-fiber foods: While generally healthy, too much fiber right before activity can lead to digestive issues. • Sugary drinks and candies: These provide a quick energy spike followed by a crash. • Spicy foods: Can cause heartburn or indigestion. Sample Pre-Game Meal and Snack Ideas Here are some practical examples: • For an afternoon game (eaten at lunch): Wholewheat turkey and cheese sandwich with a side of baby carrots and an apple. • For an evening practice (eaten as an after-school snack): Oatmeal with berries and a small glass of milk. • Quick energy boost before a short activity: A banana and a few sips of water. Key Nutrients for Young Athletes When preparing meals and snacks for youth sports, focus on a balance of macronutrients: • Carbohydrates: These are the primary source of energy for muscles. Complex carbohydrates provide sustained energy release. • Proteins: Essential for muscle growth and repair. • Healthy fats: While not the immediate energy source during activity, healthy fats are important for overall health and provide a concentrated source of energy for longer duration activities. • Vitamins and minerals: Crucial for numerous bodily functions, including energy production and immune health. • Water: Hydration is paramount for performance and preventing heat-related illnesses. Pre-Activity Fueling Strategies The timing and type of food consumed before an activity are important: One to Four Hours Before Activity: The Main Meal This meal should be rich in complex carbohydrates, moderate in protein, and low in fat and fiber to prevent digestive discomfort. 

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 Hydration is Key Water should be consumed regularly throughout the day, not just immediately before activity. Encourage children to drink water before, during, and after sports. • Before activity: 8-12 ounces of water 1-2 hours before. • During activity: Small, frequent sips every 15-20 minutes. • After activity: Rehydrate to replace fluids lost through sweat. Fueling Younger Children (Ages 3-8) For our littlest athletes, simplicity and fun are key! Their needs are slightly different as their activities are often shorter and less intense. Focus on smaller portions and easily digestible options. Main Meal Ideas (1-2 hours before activity): • Mini whole-wheat pita pizzas: Whole-wheat pita bread topped with a little tomato sauce, a sprinkle of low-fat mozzarella, and finely diced lean ham or turkey. • Deconstructed “Lunchable:” Whole-grain crackers with cheese cubes and slices of lean turkey or chicken. • Small bowl of whole-grain cereal with milk: Choose cereals with low sugar and add some sliced banana. • Peanut butter (or alternative) and jelly sandwich on whole-wheat bread: Cut into fun shapes! Fun and Healthy Snack Options (30-60 minutes before activity): These snacks are perfect for a quick energy boost and are easy for little hands to manage. “Ants on a Log:” Celery sticks with a smear of peanut butter (or sunbutter) and a few raisins. • Fruit skewers: Small pieces of melon, grapes (halved for younger children), and berries on a blunt skewer. • Smoothie pops: Blend yogurt, fruit, and a splash of milk, then freeze in small ice pop molds. • Dry cereal “necklaces:” Thread O-shaped or other whole-grain cereals onto a clean string or licorice whip for a wearable snack. • Whole-grain goldfish crackers or animal crackers: A small handful for a quick carb boost. • Apple slices with a light dusting of cinnamon: A sweet and healthy treat. • Cheese sticks or small cubes: Easy protein and a good source of calcium. Listen to Your Child Every child is different. Pay attention to what works best for your child. Some children might tolerate certain foods better than others. Experiment with different foods and timings to find the optimal fueling strategy that keeps them energized and performing their best. By prioritizing healthy, well-timed nutrition, parents can significantly contribute to their child’s success, enjoyment, and overall well-being in youth sports and activities. RVW

MITZI HANSEN Director Dance Express

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T H E POW ER OF P RI NT T H E ST R ENGT H O F WO M E N. In this Good For You issue of River Valley Woman, we showcase women in healthcare - whose expertise, advice, and knowledge help make for strong, healthy families and communities. To our advertisers: thank you! Your continued support allows us to deliver this magazine to readers at no cost, in homes and businesses across the region, both in print and online.

Magazines aren’t just read—they’re remembered. They’re picked up, shared, and saved. They are discovered on kitchen counters, in office lobbies, and on coffee tables. They touch people's lives. That’s the staying power of storytelling. That’s the Power of Print.

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With the fall holiday season upon us, it’s the perfect time to add a healthy twist to your family traditions. Here are some ways to create new experiences that make your holidays more memorable and joyful!

Halloween Trick-or-treating and candy is a time-honored tradition. However, too much sugar can affect mood, blood sugar, teeth, and overall health for kids (and parents who raid the candy stash). Enjoy your favorites in moderation but also try making new memories.

Get Moving After a big Thanksgiving meal, watching football is fun—but don’t forget to get active, too! Take a family walk, toss a football, head to a playground, or play tag. Moving helps with digestion, reduces screen time, and sets a positive example for kids. Children love when we join in their play.

Update Recipes In every culture, food is an important part of holiday traditions. Small updates can make holiday staples healthier without sacrificing flavor.

• Host a party with costume contests and games.

• Replace some butter in stuffing with chicken broth.

• Play charades with spooky words, do a witch hat ring toss, or play monster freeze dance.

• Use fresh herbs such as thyme and sage instead of salt.

• Let kids make their own healthy and spooky snacks. • Hand out prizes like glow sticks, stickers, bubbles, bouncy balls, or bookmarks—perfect for kids with food allergies.

“Look What I Made” Plan a craft day! Crafts are a fun, healthy alternative to cookie baking parties and exchanges. A quick and easy craft can also be part of any get-together. Keep it casual and optional. For children and adults alike, crafting boosts our confidence and selfesteem. In addition: • Preschoolers build fine motor skills and learn shapes, colors, and patterns. • School-aged kids sharpen problem-solving and critical thinking. • Tweens and teens learn creativity and patience. From pumpkin painting to jar lanterns, wreaths for any season, ornaments, and snow globes, the internet is full of easy, inexpensive projects. Tip: GoodHousekeeping.com has ideas for every age and season.

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• Try a sweet potato casserole without marshmallows. • Eat slowly, savoring each bite. • Start with small portions. Wait for 15-20 minutes before going for seconds.

Practice Gratitude Give everyone a chance to share what they are thankful for. You can also provide cards for guests to write messages of gratitude when they arrive, then read them together over dinner or dessert. Gratitude lifts mood, strengthens resilience, and improves emotional well-being. These messages of gratitude may bring laughs and tears!

Give to Others Start a tradition of giving back. Serve a holiday meal, write letters to members of the armed forces, or volunteer at a food bank. For local volunteer opportunities, visit mankatounitedway.org/volunteer. Here’s to happy, healthy holidays filled with joy, gratitude and togetherness! ALYSSA RICHARDSON APRN, DNP, FNP-C Mankato Clinic Family Medicine

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The crisp, sunny days of fall have arrived! So have the shorter days of daylight and longer nights of darkness. Along with this, there seems to be a natural response to want to cuddle up on the couch and mindlessly munch on our favorite snacks while watching our favorite shows. This is one reason we tend to increase weight in the fall and winter. As women, it seems trying to lose weight is never far from our thoughts. From young ages, many women are in a cycle of losing then gaining weight, and in the process developing a poor relationship with food. Pressures from society, wanting to feel better in our clothes, to improve our health, contribute to this mindset. So why is it so hard to lose weight? If that was an easy question to answer, many wouldn’t struggle trying to find a healthy weight and healthy relationship with food. We have busy lives, decreased activity, high stress, and poor sleep habits which can lead to mindless emotional eating, and yo-yo dieting. What if there were medications, we could take to help curb our appetite, decrease the “food noise” in our heads and possibly see quick results? It seems the GLP-1 agonists family of medications provides this. Glucagon-Like Peptide-1 (GLP-1) agonists are used and effective to help people with diabetes control their blood sugar. Now they have crossed over to the weight management world, and many are seeking them out for this reason. This group of medications mimic a hormone we already have in our bodies – GLP-1. This hormone and these medications help regulate blood sugar levels and promote satiety and fullness. They do this by slowing down how quickly food is digested and leaves the stomach. This promotes satiety, so we eat less food overall. They also seem to influence the parts of our brains which control food satisfaction, cravings, and sense of fullness. This allows us to work on being more mindful of what and how much we are eating to decrease food intake and control emotional eating. People usually will feel these effects within the first few weeks of using the medications, which helps with the motivation to keep working on becoming healthier overall. Many times, as people are losing weight and working with their provider, they can start decreasing some of their other medications.

Just like everything in life, advantages come with disadvantages. Some common side effects of GLP-1 medications are nausea, vomiting and diarrhea. Depending on the person, these symptoms may be very mild to severe. The popularity of these medications has caused pharmaceutical companies to increase the cost of the medications in an attempt to keep up with the demand of the market. Some insurance companies are not covering the cost of the medication or have requirements which need to be met before they will cover them. These requirements usually include providing documentation of working on a decreased caloric intake, increased exercise and activity, and working with a registered dietitian. Some people, as they lose their appetite, will not eat enough calories, protein, and carbohydrates to meet their basic nutritional needs. Some may choose to eat the “treats” in the breakroom instead of trying to consume a well-rounded small meal or snack. This can lead to malnutrition, which will affect one’s energy, thinking process, and ability to cope with life stresses. One’s weight may be within the normal BMI range, but they could be less healthy overall than before they lost weight! A concern among many dietitians is the increased risk of eating disorders. It feels great to be losing weight, getting smaller clothes, easier to move around, liking what we see in the mirror, but sometimes this drive to lose weight becomes problematic. Some may want to keep losing weight and it starts to take over their lives. These GLP-1 medications are a great tool to use to help lose weight, but are not a cure for being overweight. If we don’t work on developing healthy life-long habits, it won’t matter how much weight we have lost. We will not be healthy overall and/or weight may come back plus more. Using the GLP-1 medications in conjunction with regular exercise, eating a variety from all the food groups, being mindful of what and how much we are eating, decreasing our stress levels, and getting adequate sleep can help us reach our own healthy weight.

SUSAN SCHOMMER RD, LD Clinical Dietitian New Ulm Medical Center

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DEDICATED TO THE JOY OF HOME. © 2025 CENTURY 21 Atwood Realty. CENTURY 21® and the CENTURY 21 Logo are registered service marks owned by Century 21 Real Estate LLC. Century 21 Real Estate LLC fully supports the principles of the Fair Housing Act and the Equal Opportunity Act. Each office is independently owned and operated. If your property is currently listed with a real estate broker, please disregard. It is not our intention to solicity the offers of other real estate brokers.

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9. Custom Hearing Protection At Personal Hearing Care, we understand that earplugs are not a one-size-fits-all solution. We provide a variety of options designed specific to your situation whether they are for music, hunting, swimming, sleep, or industrial work. Let's safeguard your hearing and schedule an appointment today. Personal Hearing Care 400 S 3rd St. | St. Peter, MN 507.508.6951 | personalhearingcare.com 10. Ariens Snow Blower

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

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C&S Supply 1951 N. Riverfront Drive, Mankato, MN 507.387.1171 or 800.879.1938 candssupply.com

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11. Infinity® from Marvin® – Proudly installed by Lacina Siding & Window’s Inc. Enhance the look and feel of your home with Infinity® from Marvin®. Made of Ultrex® fiberglass, Infinity windows are 8x stronger than vinyl. Ultrex® offers a superior bend and flex resistance to protect the integrity of your home. EverWood® is an engineered wood grain interior finish that looks, feels, paints, and stains like real wood but without the maintenance. We proudly offer a lifetime warranty. Sold exclusively by Lacina Siding & Windows, Inc. Call us today for a free inhome consultation from one of our home improvement experts. Lacina Siding & Windows, Inc. Your Friends In The Business 2104 N. Riverfront Dr. | Mankato, MN 507.625.5064 | lacinasidingandwindows.com

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Light IN

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RIVER VALLEY WOMAN | october • november 2025 61

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. t a e p e R . k c i l Read. C T H E POW ER OF P RI NT T H E ST R ENGT H O F WO M E N.

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OrthoEdge Joint Replacement Program

Excellence in Motion 223594

Time to get moving! The first step is easy. It’s OrthoEdge, the award-winning collaborative effort between River’s Edge Hospital and the Orthopaedic & Fracture Clinic. This combination has resulted in a level of care that truly impacts people in a positive way and drives a higher quality of life. Choose with Confidence, Choose OrthoEdge • Close to home • Over 7,500 successful hip, knee and other orthopaedic surgeries • 250 years of combined orthopaedic surgery experience • River’s Edge Hospital is a DNV-GL Healthcare Certified Orthopedic Center of Excellence • OFC providing orthopedic care to the area since 1957

#1 IN MN

ORTHOPEDIC SURGERY

JOINT REPLACEMENT

2025

Learn More at

OrthoEdgeMN.com