Issuu

SPRING 2022 • VOLUME 1 • ISSUE 1 • PRICELESS

THE ROOTS WE ARE FAMILY

OUR COMMUNITY FIRST STEPS PROGRAM

MEET THRIVER RENEE' SOLOMON-WISE

LOOK FORWARD LOVE HOW YOU LOOK

Welcome to the Mankato Clinic Thrives Magazine! We're glad you're here. We partnered with Luxe Quarterlies to bring you a quarterly magazine to help you THRIVE! As a pediatrician at the Mankato Clinic Children's Health Center, my colleagues and I are here to help children grow strong, be healthy, happy and thrive! I joined the Mankato Clinic in 2007. Why? Because I grew up in Mankato and I wanted to raise my children here. I thrive here because I have an amazing team and colleagues at the Children's Health Center. I love spending time with my family, teaching adaptive skiing at Mount Kato, and volunteering for local nonprofits. How do you thrive? Thriving is about feeling awesome. And doing things we love. Working, gardening, hanging with friends and family, having pets, crafting, cooking, volunteering. Thriving is about being active in mind, body and spirit. It's about being a part of a community and finding a sense of belonging. Here's what you can expect in every issue: Health: Health columns and expert advice from Mankato Clinic physicians and practitioners along with inspiring stories starring our patients. Lifestyles: Tips from health and wellness professionals to help us eat well, move more, cope better and feel good. Thrivers: Meet people who are Thrivers! Community: Groups and organizations that are waiting for you to join! Learn about local resources and programs that support health and well-being. We are excited about our first issue. You'll meet the Root Family, a young family who conceived with the help of the Mankato Clinic Fertility Services. Our Thriver is Renee' Solomon-Wise who can be found on local pickleball courts and the Mankato Family YMCA! Leah Rasmussen, neurology nurse practitioner, offers hope for migraine sufferers. Physical therapist Jake Nienow shares tips on strength training for older adults. Erin Gonzalez, RD, LD, leads the Mankato Clinic Nutrition Education Center. You're invited to stop by Erin's Kitchen for Pad Thai! If you know a Thriver or have article ideas for upcoming issues, e-mail associate editor Marie Wood at mariew@mankatoclinic.com. We love to hear from you! Let's thrive!

Visit us online at issuu.com/luxequarterlies

KATIE SMENTEK, MD

MANKATO CLINIC PEDIATRICIAN Mankato Clinic mankatoclinic.com 507-389-8529

You can share Thrives Magazine with your friends on social media! Join us on Facebook @mankatoclinic or @mankatoclinicthrives

HEALTH 4

DIRECTORY HERE TO CARE

THE ROOTS WE ARE FAMILY

EXERCISE LIVE LIFE TO THE FULLEST

HEADACHE OR MIGRAINE? SYMPTOMS, TRIGGERS & SIGNS

SELF-CARE LET'S RECHARGE

HANDI MEDICAL SUPPLY ALMOST A DECADE OF SERVICE

LIFESTYLE 20

ERIN'S KITCHEN A GO-TO MEAL

TOP 5 WAYS TO EAT MINDFULLY

LOOK FORWARD LOVE HOW YOU LOOK

BOOK NOOK DRAGONS LOVE TACOS

THRIVERS

CONTENTS

SPRING 2022

MAKE ME A THRIVER RENEE' SOLOMON-WISE

HERE TO CARE MEET ANGIE

PUBLISHER LUXE QUARTERLIES

HERE TO CARE MEET FAITH

HERE TO CARE MEET ABBY

MARKETING NATASHA WEIS KAREN TOFT

JOIN OUR TEAM MEET LIZZY

COMMUNITY 38

FIRST STEPS PROGRAM CELEBRATES 10 YEARS

NicBlueCares TAKE CARE OF EACH OTHER

CALENDAR COMMUNITY EVENTS

EDITOR LISA COWNIE DESIGN EXPOSURE CREATIVE HIM & HER DESIGN COVER PHOTOGRAPHY MICHELLE ISEBRAND PHOTOGRAPHY PRINTER CORPORATE GRAPHICS COMMERCIAL ADVERTISING INQUIRIES TO INFO@LUXEQUARTERLIES.COM Mankato Clinic Thrives is published and distributed quarterly by Luxe Quarterlies. The content used in this magazine is copyright 2022. The opinions or points of view expressed within are those of our authors.

THE ROOTS

Keegan, Alicia, Stephanie, and Sawyer.

WE ARE FAMILY By MARIE WOOD

Chicken nuggets and honey for Keegan, table food in tiny pieces for Sawyer, naptimes, pacifiers, car seats, a mini-van, diaper bag, colorful toys, sippy cups, sticky high chairs, sticky hands, hectic suppers with two working parents. Alicia and Stephanie Root wouldn't have it any other way.

"The most unexpected thing about being a parent is how you can't explain it until you are in it. The love it fills you with – seeing your spouse become a parent and seeing kids become siblings is just wonderful," Alicia said. The Roots are finding joy in parenthood such as hearing the first giggles from their babies. "We just thought it was the coolest thing," Alicia said. Keegan, almost 3, calls Alicia mommy and Stephanie mama. He has adjusted to life with a little brother. He even cheered on Sawyer, now 1-year-old, when he learned to crawl. He also loves to share his food with his little brother. After asking his parents if it's OK, he breaks up his own food in really small pieces for Sawyer.

Starting a family Some couples know when they're ready to start a family. For Alicia and Stephanie Root, it was the day after their honeymoon in the fall of 2017. The New Richland couple chose to conceive a baby with Mankato Clinic Fertility Services. "We felt welcome, comfortable and accepted at the Mankato Clinic," Alicia said. Fertility services begin with a physical exam, lab tests to measure hormone levels and an ultrasound to evaluate the ovaries, uterus and uterine lining before treatment begins. Under the care of Dr. Scott Barnacle, Mankato Clinic Obstetrician, and Ashley Dahline, PA-C, Fertility Services, Alicia conceived and carried their children after overcoming a few setbacks.

The couple chose their donor from a sperm bank and purchased several vials. They looked for donors with similar physical and mental characteristics of Stephanie. Stephanie has green eyes so that narrowed their search right away! They also were advised to look for certain antibodies present in the sperm. They found a donor who seemed like a good fit; he even liked farming and sports like Stephanie. Yet, Alicia went through IUI three times without conceiving. "It was draining our finances. I felt really bad. I hung up on one nurse because I was crying," Alicia recalls. The Roots took a break and chose a new donor. As it turned out, Stephanie didn't care if the donor had green eyes or liked farming or sports. With the new donor, Alicia got pregnant on the first try with both Keegan and Sawyer. Keegan was born on May 26, 2019, and Sawyer on March 4, 2021. Some insurance companies partially cover fertility services, but they were not covered by Alicia's insurance when she was trying to conceive Keegan. With Sawyer, her new health plan offered partial coverage for fertility services. For Alicia, pregnancy was a cake walk. After going past her due date with 

+ QA

Did you have a go-to food when you were pregnant?

Alicia: Malt-O-Meal and peanut butter and jelly toast. I had really bad aversions. Both times it was my wife's favorite food – Chicken Alfredo. We couldn't cook it or eat it because the smell made me so nauseous. We found a new recipe for Asiago Chicken and nope the smell… My wife said 'You have to decide on my favorite food being the one food you can't tolerate.'

"Alicia and Stephanie remained positive even when the journey was difficult. I am so grateful to have been a part of that journey. They make a perfect family, and that makes everything worth it," Ashley Dahline, PA-C, said.

What's the best part of your day?

Alicia went on fertility medication to promote ovulation and conceived through intrauterine insemination (IUI), a procedure that is carefully timed with ovulation and completed in the clinic.

What's the baby gear you can't live without?

Alicia: When I get home from work. It's kind of hectic. Right to supper. But it's nice to see the kids right away. In the morning, I'm not quite with it.

Alicia: Green pacifiers from the hospital and booger suckers.

MANKATO CLINIC THRIVES | SPRING 2022

 Keegan, she chose to be induced when Dr. Barnacle was on call.

questions, ask. We love to tell patients why we are doing what we are doing," Dr. Barnacle said.

"Labors for first-time moms are often longer because their bodies haven't gone through labor before. So the changes they have to undergo during the pregnancy and labor to have a successful delivery take longer," Dr. Barnacle explained.

During both pregnancies, Alicia saw a chiropractor and went on regular walks.

Contractions were intense and labor lasted 13 hours with an epidural.

He advises women to express their feelings and opinions during the labor process, to talk to the doctors and nurses about their expectations, and have an open mind to the medical staff. "Our goal is the same as our patients – a healthy baby and a healthy mom and that is what we try to affect during labor. If you have

"With my second pregnancy, I did a lot of yoga and Pilates. Yoga and Pilates were geared toward making labor easier," Alicia said. "My first pregnancy I didn't really think about all the pieces that went with it. I took my prenatal vitamins, showed up to my prenatal appointments, tried to eat spinach every now and then. I thought I was doing good." With Sawyer, labor was much shorter. Alicia went into labor on her own and by the time she got to the hospital, she was almost ready to push! The pain was intense, but it was too late for pain meds. Within two hours, Sawyer came into the world. The Roots hope to have three or four children in all! ■

WELL-CHILD VISITS DR. SHEILA RUSCHMEYER MANKATO CLINIC PEDIATRICIAN

Dr. Sheila Ruschmeyer is Sawyer and Keegan's pediatrician. Mankato Clinic providers wear masks in the clinic.

For well-child visits, illness and health issues that come up with little ones, the Roots see pediatrician Dr. Sheila Ruschmeyer at the Mankato Clinic Children's Health Center. Children are developing in leaps and bounds in the early months and years of life. The American Academy of Pediatrics recommends well-child visits to keep track of your child's immunizations, health, physical, emotional and social development. During the well-child visits, your healthcare provider will do a head-to-toe exam, take measurements and give scheduled vaccines. Best of all, it's a time for parents to talk over any health concerns and ask questions. Each stage of parenting comes with new questions! Your healthcare provider will also see if your child is meeting developmental milestones such as feeding, waving "bye-bye," rolling over, walking, throwing a ball or saying words.

WELL-CHILD

VISITS SCHEDULE

The American Academy of Pediatrics recommends well-child visits

Birth

4 Months

15 Months

3-5 Days

6 Months

18 Months

1 Month

9 Months

24 Months

2 Months

12 Months

30 Months

Every Year: Ages 3-20

To learn more about pediatric care at the Mankato Clinic, visit mankatoclinic.com/childrens-health-center-2

EXPERT ADVICE ASHLEY DAHLINE, PA-C

MANKATO CLINIC FERTILITY SERVICES

SPRING 2022 | MANKATO CLINIC THRIVES

I have been very fortunate to help families fulfill their dreams of having a family. I get to be there with them through the roller coaster that is fertility. It is rewarding to tell a new mother she is indeed pregnant. It is probably one of the best feelings! Fertility can in some cases be a marathon and not a sprint. It is helpful to find things to also help your mental health during this time whether it's yoga, reading or support groups. Eat a healthy and diverse diet. Start a prenatal vitamin and come with an open mind. If you have any bad habits, such as smoking, work on quitting.

To learn more, visit mankatoclinic.com/fertility-program-1

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383

EXERCISE

HELPS US LIVE LIFE TO THE FULLEST

By JAKE NIENOW As a physical therapist, my older adult patients consistently tell me that they can't do a specific activity or exercise because they are "too old." Our society tends to equate old age with being slow, fragile, and weak. This mindset needs to change in order for older adults to live the fulfilling life they want. Retiring from work does not mean retiring from living our life and being active. More and more, older adults are living at or near their maximum capacity. This means they are giving maximum efforts to perform daily household activities such as getting out of bed, rising from a chair, carrying groceries, doing laundry and other daily household tasks. This can lead to feeling more tired from daily living and accomplishing less in a day. One of the problems is that exercises for older adults are often falling short. Often the exercises they do are less challenging than their daily activities. Why do we exercise? To get stronger and healthier which allows us to live life to the fullest. We need to make a push to "not just go through the motions" when we are exercising. I tell my patients that I would like to see them exercising at a higher intensity than they are living. You are already picking things up from the floor, carrying heavy objects, and getting down on the floor so we should not be avoiding these movements when exercising. I want to encourage everyone, especially older adults, to perform multi-joint movements that will make everyday actions safer and easier. For instance, squats can make it easier for people to get

JAKE NIENOW, PT, DPT

MANKATO CLINIC PHYSICAL THERAPY Mankato Clinic mankatoclinic.com 507-389-8760

SPRING 2022 | MANKATO CLINIC THRIVES

up from a chair. Dumbbell carries mimic carrying a grocery bag in each hand. Amplifying these movements when you exercise can help make you stronger in your daily life and improve tolerance with day-to-day tasks. Exercise is the one time in our day when our only focus is the quality of the movement. Use this time to improve how you move and truly make yourself stronger. Light to moderate exercise, such as walking, is safe for most people. Before beginning a new exercise program, consult your primary care provider if you do not exercise regularly, have heart disease, kidney disease or diabetes. If you already exercise, it's still a good idea to check in with your provider. You may also schedule a visit with a physical therapist to create a routine and learn to exercise correctly and safely. If you ever feel pain during or after exercising, contact your healthcare provider or physical therapist. The VINE Adult Community Center offers exercise classes for older adults and a fitness center staffed by professionals and trained volunteers. Visit vinevolunteers.com. The YMCA offers the ForeverWell program for older adults. Visit mankatoymca.org/ foreverwell-program. Both are excellent resources for those who want to be active! Don't convince yourself that you are "too old" to do strengthtraining exercises because you already are doing them daily. ■

To learn more, visit mankatoclinic.com/physical-therapy

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SPRING 2022 | MANKATO CLINIC THRIVES

DO I HAVE A

HEADACHE MIGRAINE? OR

By LEAH RASMUSSEN

We all get headaches, but a migraine is different than even a bad headache. When a migraine strikes, it can be debilitating and keep people from participating in everyday life. As a neurology practitioner, I help patients reduce the number of days they experience migraines each month. Migraines are among 10 of the most disabling illnesses. We cannot participate fully in our lives when we are suffering from migraines. The American Migraine Foundation estimates that at least 39 million Americans live with migraines, but since this neurological condition is not always diagnosed or treated, the number may be higher.

Symptoms Migraine symptoms vary greatly from person to person. If you have two or more of these symptoms, you may have migraines. If so, it's best to see your primary care provider. • Your head pain is moderate or severe and often intense. The pain may be hard to endure and may be unbearable. • The pain may be on one side of the head or both. It could be in the front or in the back. Some patients experience migraines in or around their eyes and behind their cheeks. • Your head pain causes a throbbing, pounding, or pulsating sensation. • Your head pain gets worse with physical activity or any movement. • You are sensitive to light, noise and/or smells. • Your head pain is severe enough to make you miss school, work or other activities (or it keeps you from being at your best when you do those activities). • A migraine attack lasts anywhere from four hours to several days.

EXPERT ADVICE LEAH RASMUSSEN, APRN, CNP, DNP MANKATO CLINIC NEUROLOGY

Triggers and Signs The brain is a puzzle that affects every part of the body. Sometimes, we can identify triggers that cause the migraine attack. Triggers include stress, lack of sleep, alcohol, certain food, certain smells, weather, bright lights, poor posture while working at your computer, and hormonal fluctuations. We often associate migraines with auras. However, only about one-third of people with migraines have an aura according to the American Migraine Foundation. An aura is usually visual such as blurry vision, vision loss, flashing or shimmering lights, appearance of geometric patterns. Sensory auras include tingling, numbness, and trouble speaking. Auras usually begin just prior to the headache but can occur with the headache. Some people experience warning signs of a migraine in what is 

DID YOU KNOW Migraines Affect More Women

• You experience nausea and/or vomiting.

Source: American Migraine Foundation

In order to diagnose migraines, we will discuss your symptoms, frequency, types of pain, location of pain and remedies that make it better. For instance, some find relief by laying down in a dark, quiet room with a cold compress.

Migraines will affect 30% of women over a lifetime and three times more females than males will experience migraines. Hormone fluctuations can be linked to migraines in women. Hormone levels rise and fall throughout a woman's lifetime due to menstrual cycles, pregnancy and menopause. Many women experience menstrual migraines during their period. Women are advised to track their headaches in relation to their cycle and talk with their healthcare provider if they suspect menstrual migraines.

Everyone's migraines are different. That's why we have many different options to prevent and treat migraines. People who are suffering from migraines do not have to live with this condition. If migraines are keeping you from being present and involved in everyday life, I encourage you to talk with your primary care provider and seek treatment. Together, you and your provider can decide if care from a neurology specialist makes sense. To learn more, visit mankatoclinic.com/neurology MANKATO CLINIC THRIVES | SPRING 2022

 called the prodrome phase. Typical symptoms include

difficulty concentrating, problems speaking and reading, nausea, sensitivity to light or sound, yawning, muscle stiffness, fatigue, or food cravings. The prodrome phase can occur anywhere from a few hours to a few days prior. Keeping a journal and tracking migraines helps identify triggers and warning signs. These signs and symptoms could serve as a cue to take abortive medication and avoid triggers to prevent the migraine or make it less severe. A migraine journal also helps you and your healthcare provider understand your migraine frequency and timing, helping them find the best treatment plan for you.

Diagnosis and Treatment A variety of abortive and rescue medications can be prescribed. Abortive medications are taken at the first signs of a migraine. These medications can be very effective and make it possible to carry on with everyday activities. For people who are having migraines several times a month, preventive treatments can be beneficial and reduce the number of migraines per month. There are many different options for preventative medications including pills and injections. We have also seen some success in prevention with dry needling depending on the migraine location. For migraine patients who have forward head posture, reduced range of motion in their neck and increased sensitivity in the neck muscles, the presence of trigger points have been confirmed. Trigger points are knots in the muscle that refer pain elsewhere. Trained physical therapists insert a tiny threadlike needle into trigger points to help release the tension.

This technique, done safely and effectively in the clinic setting, has been shown to increase muscle blood flow, increase range of motion, improve muscle activation, reduce pain and improve overall function. Dry needling has been shown to reduce the frequency, intensity and duration of migraine symptoms," said Tami Meehan, Mankato Clinic physical therapist. "Following dry needling, we instruct patients in exercises to maximize strength and range of motion for long-term pain relief.

TAMI MEEHAN, PT, DPT PHYSICAL THERAPIST

There also may be lifestyle changes that can help prevent migraines such as an exercise routine, proper water intake and adequate sleep. For example, exercise causes the body to release endorphins, our body's natural painkillers. Exercise can also help reduce stress and improve sleep. Both stress and poor sleep can trigger migraines. Another thing to consider is caffeine intake. If your day is fueled by caffeine, your provider may recommend gradually reducing your caffeinated beverages to safer levels. If you are experiencing migraines, talk to your primary care provider about the best prevention and treatment options for you. ■

LEAH RASMUSSEN, APRN, CNP, DNP

To learn more, visit mankatoclinic.com/neurology

MANKATO CLINIC NEUROLOGY, MAIN STREET Mankato Clinic mankatoclinic.com 507-389-8568

TREATMENT OPTIONS FOR CHRONIC HEADACHES IFECHI ANYADIOHA, MD

MANKATO CLINIC PAIN MANAGEMENT CENTER

The Mankato Clinic Pain Management Center offers treatment options for chronic headaches. Pain physicians safely perform injections to treat some chronic headaches. Another treatment is Radiofrequency Ablation which targets nerves that carry pain signals to the brain. If you do not find relief from pain medication, physical therapy, and other treatments, a nerve stimulator implant may be an option. Talk with your primary care provider or neurology specialist to see if you might benefit from the Pain Management Center

SPRING 2022 | MANKATO CLINIC THRIVES

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Self-Care is not Selfish

Let's Recharge!

What is self-care? Self-care is what we do to promote health, well-being and prevent disease. Self-care also helps us cope with life's everyday stressors. Examples of self-care are eating a healthy meal, going for a walk, drinking water, practicing good sleep, hygiene, prayer, and even taking a shower.

Here are some ways to take care of yourself.

Let others help: Many of us feel a lot of pressure to do everything ourselves. Doing it all may not be realistic. In fact, doing it all may be doing too much. Assign chores to your children. And when people offer help, say Yes. And learn to say No to things that do not bring meaning or value to you.

Take a break: Instead of working longer or harder to get something done, take a break from it. Taking a break can clear your mind, reduce stress and boost creativity. When you return to the task you may be more productive. Breaks can be rests, a walk, stretch, phone call to a friend, or refueling with healthy food such as fruit or peanut butter and crackers. Do what feels good, then get back to work!

Enjoy friends and family: Schedule a walk with a friend, go on a date with your partner, play with your kids, go to religious services, and seek out positive people. Social and spiritual connections are important to our wellbeing. Being with friends and loved ones makes us happy, improves our health, builds resilience, lowers anxiety and depression, and increases self-esteem. Planning activities gives us something to look forward to, but also be open to the impromptu.

EXPERT ADVICE MISCHA TURSICH, PHD, LP

MANKATO CLINIC DEPARTMENT OF PSYCHOLOGY

SPRING 2022 | MANKATO CLINIC THRIVES

Leave work behind: In our 24/7 world, make a clean break from work at the end of the day. Create a ritual that marks the transition from work to home. Like Mr. Rogers, try changing out of work clothes to play clothes right away! Even though work is often just a swipe away, try not to look at your email when you're off the clock.

Get good sleep: Getting sufficient sleep helps the brain process emotional information and combats stress. Turn off screens at least an hour before bed, avoid caffeine in the afternoon and go to your bedroom to sleep.

Move: Do things you enjoy such as walking, running, swimming, yoga, spinning, biking, dancing, and more. Exercise reduces anxiety, depression, and negative moods and improves selfesteem and brain function. Being active outside is even more beneficial. When combined with physical activity, nature has a calming effect and can help fight anxiety and depression.

Make self-care part of your day, which means making time for yourself. ■ Mankato Clinic Departments of Psychiatry and Psychology mankatoclinic.com/psychiatry and mankatoclinic.com/psychology

My best advice is to do things that nourish you rather than things that drain you whenever possible. Taking a few minutes to meditate can bring calmness. I do like the Buddhist Metta (Loving Kindness) Meditation. This meditation helps you be kind and compassionate to yourself first. Dr. Tania Singer, renowned social neuroscientist and psychologist, teaches this meditation.

Get in a comfortable position. Repeat this mantra. Mantra May I be well May I be safe May I live with peace and joy Loving Kindness to others Next widen the circle to a loved one. Then someone you don't know well, someone who has hurt you and finally all beings. Mantra: May they be well May they be safe May they live with peace and joy

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Almost a

DECADE OF SERVICE Handi Medical Supply helped fill a need by the clinic and the community By LISA COWNIE Laurie Tomaszewski remembers back nearly 10 years ago, she would make the drive from Handi Medical Supply's St. Paul headquarters to Mankato to meet with medical teams about services. Services she knew would complement the work Mankato Clinic was doing in the community. Handi Medical Supply provides required medical supplies that some people need to get through every day of their life: wound healing, ostomy, catheters, compression, and continence supplies. After meeting with medical teams, it became evident the community, and the need for Handi Medical Supply's services, was growing. "Mankato Clinic is one of the big reasons we are here," says Tomaszewski, who now serves as CMO. "The wound, ostomy, and continence nurses from the Mankato Clinic told me, 'we need a Handi Medical Supply in Mankato'! We did our due diligence and agreed that it would be a great partnership for the Mankato community and Handi Medical Supply. The Mankato Clinic and the medical professionals there have been a long-standing partner with us." Handi Medical Supply is a home medical equipment and supply provider founded by Mary Benhardus in 1988. In fact, she and her husband still own the company today, which is rare in any industry, but particularly this one. "Our mission is to enrich lives. We believe people deserve a company that will provide the products they require for

SPRING 2022 | MANKATO CLINIC THRIVES

their best life, whether that is custom rehab mobility, CPAP equipment, oxygen, bath safety or supply needs. Our work centers on the customer and helping them get the products they need," says Tomaszewski. Handi Medical works closely with the Mankato Clinic in many ways, having a facility so close allows them to do demonstrations at the clinic when called upon. They opened in the Madison East Center in 2013. They are still there today, although they have changed locations within the center and have expanded. "Apart from our growing rehab business, our retail space was beginning to feel crowded and it lacked the 'wow factor' that we wanted to incorporate similarly to what we had done at our St. Paul location," says Jon Kearney, manager of the Mankato office. "The timing of the Madison East expansion on the east side of the building worked out perfectly to fulfill our desire to overhaul our store and modernize the experience that we were providing to our customers. Natural lighting, handicappedaccessible restrooms, power-opening doors and a spacious showroom provide a much more comfortable experience for our customers coming in to see us, many of which who rely on mobility equipment to come in. The face-lift that we got in the showroom really helped differentiate us in the Mankato market and it allowed us to grow our back-end equipment repair area to fill our growing demand." ■

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Chicken and Veggie Pad Thai A GO-TO MEAL

By MOLLY SMITH

This recipe is one of my favorite weekday go-to meals. This balanced recipe is easy to make, full of flavor and jam-packed with nutrients. It is also great reheated for leftovers. This Chicken and Vegetable Pad Thai is a simple, yet healthier version of a classic take-out favorite. It can also easily be made vegan by substituting the chicken breast for tofu, or any other plant-based proteins. One serving provides a great source of Vitamin C, Vitamin A, Vitamin B6 and Vitamin K. It also provides about 2.5 servings of vegetables. If you struggle with reaching your daily servings of vegetables, you will love this recipe. A single serving also provides 2.5 servings of grains. Rice noodles are similar to pasta noodles, yet their texture and nutrient makeup differs greatly. Rice noodles are lower in cholesterol, glycemic index and are usually cheaper. However, pasta noodles are lower in sodium, saturated fat and richer in vitamins and minerals. Both choices are great sources of grains and can be a part of a healthy diet. A single serving provides 3 servings of protein. Poultry and bean sprouts are great sources of protein. This recipe is also versatile in the fact that the chicken can be substituted with any other animal or plant-based protein and still taste great. To save time, consider using a stir-fry mix bag of steamer veggies! ■

INGREDIENTS

SAUCE

8 oz. rice noodles (linguine noodles can be substituted)

1 tsp. sesame oil

1 boneless, skinless chicken breast

1 T. peanut butter

1 bell pepper

½ tsp. lime juice

2 c. of sugar snap peas

½ tsp. siracha

1 T. rice vinegar ¼ tsp. minced garlic

2 c. of bean sprouts

¼ c. low sodium soy sauce

½ c. shaved/grated carrot

TOPPINGS

2 c. broccoli florets

1 green onion

1 ½ T. olive oil ½ T. cumin ½ T. chili powder

¼ c. cilantro 2 T. cashews 1 jalapeño 1 lime

1 T. garlic powder

SPRING 2022 | MANKATO CLINIC THRIVES

Yield: 3 servings

DIRECTIONS STEP 1 Cook noodles

according to package.

STEP 2 Prepare veggies while noodles are cooking. Slice bell pepper into strips, shave carrot and chop broccoli into florets. Combine prepared vegetables, snap peas, bean sprouts and 1/2 T. of olive oil into a mixing bowl. Transfer veggies to a large skillet over medium heat until thoroughly cooked. Once vegetables are tender and thoroughly cooked, reduce heat to low to keep warm. STEP 3 Prepare chicken. Slice chicken into strips and blot dry with paper towel. Toss into a medium sized mixing bowl with cumin, chili powder, garlic powder, and 1 T. olive oil.

MOLLY SMITH

DIETETIC INTERN Molly is a guest cook in Erin's Kitchen! A student in the dietetic program at Minnesota State University, Mankato. Molly completed her dietetic internship at the Mankato Clinic.

Cook chicken in a medium sized skillet on medium high heat until thoroughly cooked. Once chicken is cooked through, add chicken to the skillet of vegetables over low heat.

STEP 4 Prepare sauce. Combine sesame oil, rice vinegar, peanut butter, minced garlic, lime juice, siracha, and soy sauce until evenly mixed. Set aside. STEP 5 Prepare toppings. Chop green onion, cashews and jalapeño. Pick cilantro off stem if needed. Set aside. STEP 6 Combine and plate. Combine drained noodles and sauce to the skillet of vegetables and chicken. Mix until sauce is evenly distributed. Plate Pad Thai and top with cilantro, chopped cashews, green onion and jalapeño. Squeeze a wedge of lime over the dish and serve.

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TOP5 2

WAYS TO EAT MINDFULLY By MOLLY SMITH

What is mindful eating?

Mindful eating is the practice of bringing awareness and a state of full attention to your experiences, cravings, and physical cues when eating, without judgment. The practice of mindful eating involves: • Eating slowly and without distraction • Listening to physical hunger and fullness cues • Differentiating between physical hunger and non-hunger triggers for eating (social eating, habits, emotions, etc.) • Engaging your senses by noticing colors, smells, sounds, textures, and flavors • Appreciating your food • Eating to honor one's health through nutrition • Challenging judgements about food and the body Research is continuing to show that mindful eating can lead to greater psychological well-being, increased enjoyable eating experiences, and body satisfaction. Anyone can practice a more mindful approach to their eating experience. So, where can you start?

Eat without distractions

Do you eat while staring at a computer screen, phone, or TV? You're not alone. Distracted eating has become a way of life. One of the most common subtle cues our body provides us when we are no longer hungry is food becomes boring. This can go unnoticed when our attention is not on our food and our body. Put down your phone and allow yourself to enjoy the food and company of others.

Slow down

Life is busy and taking time out of the day to solely focus on your eating experience seems like a luxury. By prioritizing your mealtime you will have greater success in mindful eating. Start small. Begin practicing on one meal per day using mindful eating. This will allow you to slow down and enjoy each bite of food, which in turn leads to greater awareness of fullness and satisfaction.

Eat when you are gently hungry

4 5

Your body cannot tell the difference when you are just putting off your next meal or starving. Have you ever heard of the term hangry? It's a real thing. At this point, you are ravenous and mindful eating is out the window. Your thoughts are consumed with when, where, and what your next meal is. This can lead to overeating, obsessive food thoughts, and sometimes binge eating. Instead of waiting until your stomach is growling for food, be more mindful about your hunger throughout the day. Try packing snacks wherever you go to prevent hanger.

ERIN GONZALEZ, MS, RD, LD LEADS THE MANKATO CLINIC NUTRITION EDUCATION CENTER

Erin is a non-diet, Intuitive Eating Dietitian who helps people learn to have a healthy relationship with food and their body.

Choose food you truly enjoy, not food you think you SHOULD eat Being mindful about your eating habits and experiences is not listening to what others have to say. It's about your say and how YOU feel. Just because your best friend swears by a new diet, doesn't mean you should neglect the foods that give you positive eating experiences. Eating mindfully is choosing foods that make you feel good. Explore what you're truly hungry for and what you enjoy. Start by asking yourself these two questions: What do I want? What does my body need? This will lead to a more positive and satisfactory eating experience.

Check in during the eating experience Have you ever been part-way through a snack or meal and realized you're not enjoying it anymore? Listen to your intuition. Don't eat it just because it is in front of you. This can lead to an unsatisfying eating experience, and you may find yourself back in the kitchen shortly after. First, check in and see if you are still physically hungry and if not, save the rest of the food for another time. You can always come back to that specific snack or meal or pick something else more enjoyable. ■

MANKATO CLINIC THRIVES | SPRING 2022

LOOK FORWARD &

LOVE HOW YOU LOOK By LISA MONTAG

As we head into spring, life is all about looking forward. Graduations, reunions, weddings, get-togethers with family and friends are coming up. It's time to feel confident and love how you look. As a woman, I understand. As a nurse practitioner at Skin Essentials medical spa for more than 18 years, I am both experienced and educated in skin treatments and procedures. One of our most popular and effective treatments to add fullness to lips, cheeks and chins are dermal fillers such as Juvederm. Juvederm is the number 1 chosen dermal filler collection chosen by providers and among the top 3 most researched minimally invasive cosmetic treatments. People love the results! If you'd like to restore youthful fullness to your face, enjoy plump lips, enhance shallow contours, or soften facial creases and wrinkles, dermal fillers may be the answer. Skin Essentials Mankato Clinic offers a collection of Juvederm products to rejuvenate your skin and give you a natural look.

How do dermal fillers work? The main ingredient in Juvederm is hyaluronic acid, or HA, a natural substance in the body that delivers volume and plumpness to the skin. In fact, HA is found in many areas of the body including joints and skin. Juvederm is an injection of HA and water that creates a gel that can plump up your skin.

What about those marionette and smile lines? All those Zoom meetings and FaceTime calls have us looking more closely at our mouths and chins. Dermal gel fillers, like Juvederm, can smooth away and fill in creases and smile lines around the mouth and chin. With just one treatment, you can get smooth and natural-looking results that last up to one year.

LISA MONTAG, NP SKIN ESSENTIALS

How can I plump up my cheeks? Volume loss in our cheeks is very common as we celebrate more birthdays. You may be noticing that the apples of your cheeks aren't as round. Juvederm offers the first and only FDA-approved injectable gel that can instantly restore volume to your cheek area and correct age-related volume loss. It can provide contour and a subtle lift in the cheeks for up to two years with optimal treatment.

Can I get rid of lines on my lips? Lipstick lines are those tiny vertical lines on the lip. Sometimes we notice them in our skin just above the upper lip too. Dermal fillers can be used to soften the appearance of vertical lip lines for up to one year. We can also use dermal fillers to add some volume and plumpness to your lips.

Are dermal fillers safe? Yes. Dermal fillers, like Juvederm injections, are safe when performed by a qualified medical professional, such as a nurse practitioner, who has completed training and certification in dermal filler injections. As a highly-skilled nurse practitioner trained and certified in dermal fillers, I perform all the treatments and services at Skin Essentials. We thoroughly review each treatment before we begin.

How do I choose a treatment? Skin Essentials offers complimentary consultations. I listen to you, examine your skin, look closely at your facial structure, and create the perfect personalized blend of services and products to achieve the results you desire. I am with you every step of the way. ■

Call to schedule a FREE consultation.

Skin Essentials Mankato Clinic skinessentialsmankato.com 507-625-6599 MANKATO CLINIC THRIVES | SPRING 2022

BOOK NOOK

KIDDOS ARE FIRED UP OVER

"DRAGONS LOVE TACOS" By STEPHANIE BLUME What happens when you plan a taco party for dragons? You and your children are sure to get the giggles when you read "Dragons Love Tacos," written by Adam Rubin and illustrated by Daniel Salmieri. I love reading this book with children. It's a favorite at my house and the clinic. Kids love it because it's silly, fun, and written and illustrated in a way that helps kids relate to the main character. "Dragons Love Tacos" also teaches kids about cause and effect. Even better, I love the message for young readers. Kids learn that it is possible to keep your cool even when things don't go as you planned. With lots of humor, the book teaches kids not to get discouraged and try to make the best of a situation.

Stephanie Blume, her son Andy and their dragon sock puppet like to read "Dragons Love Tacos" together.

As a pediatric speech therapist, I help children of all ages gain skills in the areas of expressive language, receptive language, speech sound development, literacy, feeding, and more. Reading books is a great activity to improve language skills! Early and consistent exposure to picture books has proven to help develop expressive and receptive language skills and better academic performance later on. Reading and talking about pictures in books can help improve vocabulary and understanding spoken language. Similarly, books will help a child to learn early literacy skills, such as phonological awareness of learning words and rhyming and phonemic awareness such as sound isolation and blending – all very important skills prior to learning to read. Sometimes as parents, we rush through reading time. Try to slow down and enjoy the book! Have your child make predictions about what is going to happen in the story. Try to relate the story to their lives. Take time to look at the details in each picture. If it is a book that you have read over and over, try to notice something new on each page. Making up your own story with the pictures is fun, too! While this book is best for 3 to 7-year olds, my three kids, age 2, 6 and 8, love it and so do I! ■

PUPPETS ARE SO FUN AND ARE A GREAT TOY TO INCORPORATE INTO PLAY! USING PUPPETS CAN BE A CREATIVE AND INTERACTIVE WAY TO HELP IMPROVE LANGUAGE SKILLS AND SOCIAL AWARENESS. ENCOURAGING IMAGINATIVE PLAY AND USING FINE MOTOR SKILLS ARE ALSO ADDED BENEFITS OF PLAYING WITH PUPPETS! STEPHANIE BLUME, MS, CCC-SLP

MANKATO CLINIC PEDIATRIC THERAPY SERVICES Mankato Clinic Pediatric Therapy Services 507-388-5437

SPRING 2022 | MANKATO CLINIC THRIVES

To learn more, visit mankatoclinic.com/pediatric-therapy-services

SCAN QR CODE AND READ WITH STEPHANIE

STORY TIME CRAFT

STORYTIME VIDEO STEPHANIE BLUME, MS, CCC-SLP

MANKATO CLINIC PEDIATRIC THERAPY SERVICES

Stephanie Blume has created storytime videos for families. Each video also includes an activity to go along with the book. For "Dragons Love Tacos," Stephanie shows families how to make simple sock puppets.

To find Stephanie's Storytime videos visit, MankatoClinic.com/youtube

MANKATO CLINIC THRIVES | SPRING 2022

Make Me A Thriver By LISA COWNIE

RENEE' SOLOMON-WISE is a woman on a mission.

What does it mean to be a "Thriver"? Well, certainly that depends on who you ask. If you ask Renee' Solomon-Wise, you'll get an enthusiastic reply. "You thrive when you choose to invest in your community, meet your neighbors, and contribute. That is thriving," she says. "Thrivers share themselves with others and the community through volunteering, engagement in activities, and learning. Really, it's up to you." Up to you, but it never hurts to have a little help from your friends. That's where Solomon-Wise comes in. She serves as a board member for the Mankato Area Pickleball Association and more recently, took the role of Coordinator of the ForeverWell Program at the Mankato YMCA. This allows her to meet participants where they are on their wellness journey. "It's a program that looks at wellness overall, not just physical well-being," she explains. "When people are introduced to the program, I tell them 'no matter where you are starting, just give me six weeks and let's see what we can do.'" ForeverWell is a program that centers on helping people stay active and engaged as they age. The program serves individuals 55 years of age and older. It offers activities for the mind, body and spirit, promotes healthy lifestyles, promotes social well-being and volunteerism, and strives to alleviate boredom and isolation. At age 60, Solomon-Wise is thankful she has this opportunity to help others Thrive.

"I have been a member of the Mankato YMCA for 22 years," she says. "I was thrilled when they asked me to lead this program. Having worked in various social service jobs the position required knowing your community and connecting with people, which are two things that I love. I encourage others through example and listening to what people's needs are. I try to share my attitude, smile, and optimism with others and have been told that I have a great laugh." Laughing, another key to being a Thriver. It's clear, Solomon-Wise does more than talk the talk when it comes to wellness. "I've always tried to live a healthy lifestyle. My husband was a strength and conditioning coach and powerlifter and he trained me to be a bodybuilder when we first met, 30 years ago. I've continued to be active by playing softball, racquetball and now pickleball," she says. "There are so many ways a person can stay active these days. It's my job to help each participant find what that is for them. I love seeing people willing to try new things and building friendships along the way. I love helping people thrive." ■

To learn more about the ForeverWell Program at the YMCA, call 507-345-9805 or email Solomon-Wise at rsolomonwise@mankatoymca.org

MANKATO CLINIC THRIVES | SPRING 2022

NEW PROVIDER

Here to care.

MEET ANGIE ANGIE SCOTT, MS, CCC-SLP PEDIATRIC THERAPY SERVICES

Angie Scott is a speech language pathologist who joined the Mankato Clinic Pediatric Therapy Services team. Her clinical interests include articulation and phonology delays, early language delays, literacy and feeding delays. "I enjoy forming connections with children and their families as they develop their communication skills that allow children to forge close relationships with their family and peers. I focus my sessions around a play-based, functional approach in order to meet the needs of a child and their family in their daily lives," Angie said. A native of Davenport, Iowa, Angie earned her master's degree in speech language pathology at St. Ambrose University, Davenport. She earned her bachelor's degree in communication disorders at University of Northern Iowa, Cedar Falls. In her spare time, Angie likes to spend time with her two dogs, Pepper and Ava, and her two cats, Bailey and Buoy. She enjoys reading and watching movies in the winter months and spending as much time on the lake as she can in the summer.

What did you want to be when you grew up? A veterinarian or a spy!

What's your favorite thing to cook? Whatever Hello Fresh surprises me with.

What's your favorite game? Some of my favorite board games are Ticket to Ride, Sequence and Chess.

MANKATO CLINIC PEDIATRIC THERAPY SERVICES St. Andrews Drive 507-388-5437 mankatoclinic.com/pediatric-therapy-services

SPRING 2022 | MANKATO CLINIC THRIVES

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MEET FAITH FAITH LUDWIGS, APRN, CNP MANKATO CLINIC DERMATOLOGY

Faith Ludwigs, APRN, a certified nurse practitioner with family medicine and dermatology experience, joined Mankato Clinic Dermatology. "I strive to provide high quality evidencedbased care in a timely and efficient manner. I believe partnering with patients in decision-making tends to yield better outcomes," Faith said. Her clinical interests include evaluating skin changes and screening for skin cancer, eczema (atopic dermatitis), nail conditions, treating warts, and acne care including treatment and after care to improve scarring. She also performs Botox injections for excessive sweating. Faith earned her advanced practice registered nurse degree at South Dakota State University in 2017 and her bachelor of science in nursing at the University of Iowa in 2013. She joins us from Promise Community Health in Sioux Center, Iowa, where she did primary care with a special interest in dermatology. She is a member of the American Nurses Association, American Association of Nurse Practitioners and The National Academy of Dermatology Nurse Practitioners and other professional medical groups. Originally from Akron, Iowa, Faith is enjoying the vibrant Mankato scene. She loves to be in nature, kayaking, hiking and mushroom hunting.

What's the best piece of advice you've ever been given? Believe in yourself. The way you see yourself is the way you will treat yourself, and the way you treat yourself is what you become.

As a child, what did you want to be when you grew up? A Marine Biologist

What surprises people about you?

I am an avid mushroom hunter, all kinds, from April to October, and I am the administrator of the Iowa Morel club with 35,000 members. Think it's time to start a Minnesota mushroom club!?!

Fun Fact

Bucket List

She learned to ski at Mount Kato when she was a teenager!

See as many National Parks in the U.S. as possible and travel to Greece.

MANKATO CLINIC DERMATOLOGY Madison East Center 507-389-8538 River's Edge Campus, St. Peter 507-934-2144 mankatoclinic.com/Dermatology

SPRING 2022 | MANKATO CLINIC THRIVES

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NEW PROVIDER

Here to care.

MEET ABBY ABBY BARLAMENT, MSW, LICSW BEHAVIORAL HEALTH, FAMILY MEDICINE

Did you know mental health therapy is available in Mankato Clinic Family Medicine? Working with your primary care provider, a behavioral health consultant can help patients cope with a chronic condition, make lifestyle changes, handle life events and deal with stress, depression, anxiety, anger and other mental health issues. Abby Barlament, MSW, LICSW, is a licensed independent clinical social worker and new behavioral health consultant at Mankato Clinic Family Medicine on the Wickersham Health Campus. Abby offers short-term behavioral health interventions – usually 1-3 visits – to help patients get mental health care promptly and tackle symptoms before they become overwhelming. "The ability to offer strategies to patients in the moment when they need it really appealed to me," Abby said. Abby is dedicated to helping people who are struggling with depression, anxiety, trauma, grief, loss, suicidal thoughts, self-injurious behavior and substance use disorders. "I use cognitive behavioral therapy, selfcompassion, mindfulness, and grounding techniques to help patients handle their emotions and cope with stressful life events. I also work with patients to adopt positive coping skills and routines. It's so rewarding to see people use their strengths and tap into their own resilience," Abby said. Abby earned her bachelor and master of science degrees in social work from Minnesota State University, Mankato. She comes to the Mankato Clinic from Horizon Homes, where she was the treatment director. Abby lives in North Mankato with her husband and two children. She enjoys reading, walking, bike riding and spending time with her family.

SPRING 2022 | MANKATO CLINIC THRIVES

What's the best piece of advice you've ever been given? Be kind to everyone you meet. You never know who is fighting a battle you know nothing about.

What's your favorite thing to cook? Soup in my crockpot.

What's your favorite game? There's nothing better than a late night game of Dominos with my extended family.

MANKATO CLINIC FAMILY MEDICINE WICKERSHAM HEALTH CAMPUS Wickersham Health Campus 507-385-4060 mankatoclinic.com/family-medicine

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JOIN OUR TEAM Mankato Clinic is hiring. Visit mankatoclinic.com/join-our-team

Lizzy Makela and Katy Snyder, Mankato Clinic employees, attend medical assistant classes at South Central College, including this lab taught by Cristen Cox, MS, CMA, AHI, Medical Assisting program director at South Central College. Photo Credit: South Central College

Our purpose is to care for people. It fuels our passion and commitment. Our actions demonstrate it and it's in everything we do every day.

My advice would be to take that leap of faith and jump into the healthcare field. We are always here to support you and help you grow in your career. It's an amazing opportunity to grow within the clinic! LIZZY MAKELA

MANKATO CLINIC, FOOT AND ANKLE CENTER WICKERSHAM HEALTH CAMPUS

MEET LIZZY MAKELA In 2012, Lizzy Makela was going to South Central College to be a medical assistant. But she put her schooling on hold to care for her grandma who was in hospice and then her grandpa.

appointments. In 2021, she responded to an all-staff email from Human Resources and applied for an apprenticeship. Today she is a certified medical assistant apprentice in the Foot and Ankle Center.

"They were my best friends and I dropped everything to care for them. I made a promise to my grandma in 2012 that I would finish my degree," Lizzy said.

"I enjoy working at the Mankato Clinic because all of the great staff and doctors here. If feels like having a second family! You instantly feel welcomed when you join the Mankato Clinic," Lizzy said.

Now 10 years later, Lizzy is poised to complete the medical assistant program and receive her Associate of Applied Science degree from South Central College this spring. Her education is paid for by a grant from the Minnesota Dual-Training Pipeline. This apprenticeship grant addresses workforce gaps by helping employers like Mankato Clinic train and educate their employees to give them the skills they need. In 2020, Lizzy joined the Mankato Clinic as a department specialist to check in patients, accept copays, answer phones and schedule

Certified Medical Assistant Apprentice

SPRING 2022 | MANKATO CLINIC THRIVES

While doing hands-on training at the clinic, Lizzy attends South Central College where she learns nursing principles, practices and ethics to care for patients and support physicians. Certified medical assistants welcome and prepare patients for an exam by a provider, collect and document their medical history information and take vital signs. "We value our partnership with South Central College and we encourage and support employees to further their education and

careers. Employees may also apply for up to $3,000 per year for educational assistance from the Mankato Clinic and the Mankato Clinic Foundation," said Becky Kahle, Mankato Clinic Human Resources administrator. After graduation and a promise kept to her late grandma, Lizzy has a promising future as a certified medical assistant at the Mankato Clinic.

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Helping Parents Get Off On The Right Foot By LISA COWNIE

First Steps Program Celebrates 10 Years Studies show that the first three years of a child's life are critical in their development. In fact, it is known that 80% of brain growth occurs before age 3. That is one reason why the First Steps program is so important. "First Steps works with pregnant women and families, to help connect them with resources to stabilize their lives, deliver a healthy baby, and become effective and nurturing parents," explains program coordinator Teresa Freitag. "This ultimately sets the foundation for lifelong health and wellbeing. Strong families lead to strong communities!" First Steps is a partnership with the Greater Mankato Area United Way and the Mankato Clinic. The overall goals of the program are to help pregnant women have healthy babies, promote child health and development, and strengthen family self-sufficiency. The program had 126 new referrals in 2021, but actually served 168 families for the year. Patients who receive health care services elsewhere in the region are always welcome. This year marks the 10th anniversary of First Steps and Freitag has been with them the whole way. She is employed by Blue Earth County Public Health, but her office is located within the OB Department of the Mankato Clinic. Her caseload increases year after year, but she knows the work she does makes a difference. ■

TERESA FREITAG

BLUE EARTH COUNTY PUBLIC HEALTH Mankato Clinic Obstetrics Department 507-389-8522

SPRING 2022 | MANKATO CLINIC THRIVES

I love meeting new families and empowering them on their journey to become parents. Watching people change and grow as they welcome a new little person is amazing. Being a part of that journey is a true honor for me.

First Steps is funded by Greater Mankato Area United Way, Mankato Clinic Foundation and Blue Earth County Public Health.

Giving back to the community is part of who we are at the Mankato Clinic. A small, dedicated group of physicians started the Mankato Clinic Foundation in 1965, making it one of the oldest foundations in Minnesota. Our mission is to encourage and support the health and well-being of the communities we serve through health initiatives that promote and improve community wellness. In the last 10 years, the Mankato Clinic Foundation has provided more than $1.8 million in scholarships and grants to worthwhile organizations, programs and projects. During the first quarter of 2022, the Mankato Clinic Foundation awarded $95,480 in community grants to: • Boy Scouts of America Twin Valley Council Wilderness First Aid ($1,380) • EduCare Foundation School and classroom grants ($25,000) • Feeding Our Communities Partners Hunger Relief for High School Students ($5,000) • Greater Mankato Area United Way First Steps ($35,000) • Greater Mankato Area United Way Project Community Connect ($1,000) • House of Hope Staff CPR training ($1,000) • Junior Achievement Greater Mankato JA Biztown ($1,000) • Life Work Planning Center Women in Transition ($4,000) • Mankato Youth (MY) Place ($10,000) • MRCI Inclusive Communities ($3,500) • St. Peter North Elementary Fourth Grade Kindness Retreat ($3,600) • YWCA Mankato Scholarships for Girls on the Run programs ($5,000) The foundation receives the majority of its funding from Mankato Clinic physicians, along with giving by Mankato Clinic staff and the greater Mankato community.

If you would like to help build a healthier tomorrow for our greater Mankato communities, you can give to the Mankato Clinic Foundation at Mankato Clinic Foundation 1400 Madison Avenue, Suite 324B Mankato, MN 56001 Grants are awarded on a quarterly basis. The next grant deadline is June 1. To learn more, visit mankatoclinic.com/mankato-clinic-foundation

MANKATO CLINIC THRIVES | SPRING 2022

NicBluCares

LET'S TAKE CARE OF EACH OTHER NicBluCares is a national pilot of Compassionate Communities, a worldwide movement. Residents of Nicollet and Blue Earth Counties are building a safety net of community support, strengthening our compassion and capacity to care for one another in times of crisis and loss. Mary Ann Boe, NicBluCares executive director, leads the movement with a growing team of local advisors and champions. "We are working to unify and create awareness of the treasures of compassion and resources that already exist in our community. Every one of us experiences loss, from the isolation and difficult disappointments of these times to the profound grief when a loved one dies. We recognize that caring for one another is everyone's responsibility. Together we can create the communitywide sense of belonging where we all have access to support and no one feels alone in their suffering," Mary Ann says.

Here's how you can join the movement. NicBluCaresNOW NicBluCaresNOW.com is a community resource directory of free and reduced-cost social services in Nicollet and Blue Earth counties. On one website, you can search for food pantries, housing, clothing, transportation, medical care, parenting support, financial assistance, education, employment and more. The site also highlights places, groups and activities that promote wellness, belonging and social justice.

Visit NicBluCaresNOW.com to: • Find help for yourself and share the directory with others to explore community resources and find support. • Be more connected by joining groups, volunteering and doing things you love – art, recreation, family activities, spirituality. • Click the "Suggest Program" button, found at the bottom of every page, to submit local programs, services and resources. The Mankato Clinic Foundation awarded $5,000 to NicBluCares to host this site.

NicBluCaresTOGETHER The Kato Towns Compassionate Charter offers best practices on bringing compassion into our cities and the places where we live, work, learn and play. Minnesota State UniversityMankato, Mankato Area Public Schools, Mankato Public Safety, City of North Mankato, Messiah Lutheran Church, First Presbyterian Church and Minnesota River Area Agency on Aging have led the way by submitting their best practices. All are invited to join. Joining the Kato Towns Compassionate Charter starts by engaging in a circle conversation within your workplace, neighborhood, social club, school or faith community. The intent of the conversation is to talk about belonging, loss and resiliency and then choose your group's best compassionate practice for the Charter. In doing so, we can find ways to deepen our social connections and better help and support one another. ■

To learn how to start the conversation and join the Charter, visit nicblucares.com/join-kato-charter

How to Start the Conversation Monday, April 4, 4-5 pm, Live Zoom Session Sessions are offered the first Monday of every month

MARY ANN BOE

NicBluCares EXECUTIVE DIRECTOR

SPRING 2022 | MANKATO CLINIC THRIVES

To learn how to lead the conversation that creates a best practice for your organization's page on the Kato Towns Compassionate Charter, attend an upcoming session. Visit nicblucares.com. Contact maryann@nicblucares.com if you'd like her to facilitate your group's conversation for/with you.

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1640 MADISON AVENUE, MANKATO • 507.345.8885 • JLONGS.COM

CALENDAR OF EVENTS

YOUNG EXPLORERS

Children's Museum of Southern Minnesota

Wednesdays, 9 am–11:30 am Children's Museum of Southern Minnesota 224 Lamm Street, Mankato To learn more, visit cmsouthernmn.org/events/young-explorers

Young Explorers is a weekly program, geared toward 2-5-year-olds (but open to all guests). Children and their grown-ups will explore learning new skills through play in a multi-sensory museum experience which will be a child-led learning time. Explore literacy, language, music, movement, and different areas of our awe-inspiring environment each week.

SENIOR SMILES

Minnesota State University

Thursday, April 7, 8 am–5 pm Mankato Clinic, Madison East 1400 Madison Ave, Mankato To learn more, visit mankatoclinic.com/mental-health-first-aid

Event by MSU, M Dental Clinic and College of Allied Health & NursingMinnesota State University, Mankato. A day honoring senior citizens (Aged 60+) by offering free dental cleanings, x-rays, exams, and fluoride at Minnesota State University, Mankato. Appointments necessary.

MENTAL HEALTH FIRST AID Friday, May 13, Friday, July 8, 7:45 am–5 pm Mankato Clinic, Madison East 1400 Madison Ave, Mankato To learn more, visit mankatoclinic.com/mental-health-first-aid

Mankato Clinic Conference Room, Madison East Center, Mankato. Mental Health First Aid is an 8-hour training that teaches you how to identify, understand and respond to signs of mental illnesses and substance use disorders. Mary Beth Trembley, RNC, teaches the course. CDC guidelines for masking and social distancing will be followed.

DUATHLON

Lake Crystal Area Recreation Center

Saturday, June 18, 9 am Lake Crystal Area Recreation Center 621 W. Nathan Street, Lake Crystal To learn more, visit lcarc.com

Mankato Clinic Madison East

The Annual LCARC Duathlon & 5k race is a 3.1 mile run (5k), 13-mile bike ride, and then a 2-mile run. Or you can choose to run/walk the 5k. You can sign up as an individual or a team for the duathlon. As a team, one team member will run, and the other will bike. Early bird registration discounts end May 14.

ARE YOU A PATIENT OF MANKATO CLINIC?

TRADI TI O NS O F W ELLNESS F RO M ARO UND THE WO RLD

Mankato Clinic has an opening on our Patient Advisory Council.

menaribodyworks.com

We look to our patients to help us provide the best healthcare experience. You can apply to become a member of our Patient Advisory Council.

5 07-388-8315

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To learn more, visit mankatoclinic.com/patient-advisory-council

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MANKATO SUMMER 2022

DANCE CAMPS

Free Frozen Camp ages 3-6 To all new students or students who bring a friend June 13-15 3 Day TRY IT Camp 4:00-4:45 pm $40 **Featuring Ana, Elsa and Olaf

For the full summer schedule and registration info visit

dcsmdance.com

Candy Land Camp ages 3-5

July 11-14 4:00-4:55 pm $40

Beginner Boys Dance Combo (Hip Hop/Jazz) ages 5+

Hip Hop Try It ages 5+

*Free for NEW students or if you bring a friend August 8-11 TRY IT Camp 5:00-5:45 pm $40

June 13-16 6:00-6:55 pm $25

Mermaids/Merman Seaside Beach Party ages 3-5

Boys Hip Hop Camp ages 6+ August 8-11 6:00-6:55 pm $25

Unicorn Dance Camp ages 3-5

Boys Tap/Jazz Camp ages 8+

June 13-16 5:00-5:55 pm $40

August 8-11 7:00-7:55 pm $25

June 20-23 5:00-5:55 pm $40

Boys Dance Combo (Hip Hop/Jazz) ages 5+

Princess & Prince Dance Camp ages 3-5

**Featuring Cinderella, Snow White & other Princesses July 25-28 5:00-5:55 pm $40 August 15-18 4:00-4:55 pm $40

August 15-18 6:00-6:55 pm $25

1400 Madison Ave Suite 318 | Mankato | 507-625-2005

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SPRING 2022 | MANKATO CLINIC THRIVES

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We pride ourselves in freshly served food daily with a variety of gourmet cuisines.

Deli Available Monday-Friday 8am-3pm

Catering Available 507-779-7191 | sadakadeli.com Madison East Mall | Mankato

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MORE CARE MORE PEACE OF MIND Freedom Home Care is the ideal solution for aging adults who want to maintain their independence by continuing to live in the comfort of their own homes. Our team is passionate about serving others and it’s our goal to care for the whole person with our home care and case management services. Learn more at: www.freedomhomecarellc.com.

Set Up your free in-home assessment. Call 507-387-4663 today.

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MANKATO CLINIC THRIVES | SPRING 2022

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Massages

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MOTHER-DAUGHTER DUO CALL TODAY!

507.381.5467

1615 N. Riverfront Dr. Mankato • bodyconceptsmankato.com

Listen to what your feet are telling you. Our foot and ankle physicians and surgeons provide complete medical and surgical care for a wide spectrum of foot and ankle conditions including common to complex disorders and injuries that affect people of all ages. Our Foot and Ankle team can help you with: • • • • • • • •

Fractures, sprains and strain Sports injuries Foot deformities, bunions and hammertoes Toe disorders Tendon disorders Arthritis and joint disease Nerve disorders Diabetic leg and foot care

To learn more about our Foot and Ankle providers, please visit:

NOW ACCEPTING NEW PATIENTS Call 507-385-4055 to request an appointment.

Lynn Gustafson, DPM Foot and Ankle Center

Andrew Lundquist, DPM Foot and Ankle Center

James Nack, DPM Foot and Ankle Center

WICKERSHAM HEALTH

DANIELS HEALTH CENTER

WICKERSHAM HEALTH

CAMPUS

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Mankato Clinic Thrives Spring 2022