2024 Spring Health & Wellness

INSIDE

+ Wellness for life

+ Creating your best you

+ Be kind to your mind & More!

Gary

It’s simplewe truly care.

Whether it’s botox or filler, weight loss or a sick visit, we want the best result for you.

Offering full medspa and primary care, check out our website for full service menu.

As nurse practitioners, we provide comprehensive care, focusing on the whole person, prioritizing wellness, learning from and educating our clients. It’s not just an appointment at Key Wellness & Aesthetics… it’s the start to a long-term relationship with you!

Welcome to

A new publication for the Brainerd Dispatch and Echo Journal, this magazine will provide helpful articles, tips and information to get your health moving in the right direction.

Inside these pages, readers can find articles on ways to get active and stay active whether it’s on your own, in a gym or a community-sponsored walk or race, learn how to care for the body with red light therapy or IV infusions as well as learning how to focus on mental health and self-care.

Find out what Just Juice has to offer residents of the Brainerd lakes area, why a woman traveled from Rome to Riverwood Health Care and what The Crisis Line has to offer people with mental health needs. Grattan Healthcare has some answers to frequently asked questions regarding home healthcare and get the facts on the sun and sunscreen from Dr. Kristina M. Britton. Discover what it means to health within with notice wellness.

A big thank you to our advertisers who continue to support us through the newspapers and all of our special publications.

By Sue Ready

By Sheila Helmberger

By Chelsea Ornelas

Wellness for Life

BY SUE READY

The Brainerd lakes area is an oasis of opportunities to get out and about in the community no matter the season. A commitment to some type of exercise plan will improve your health and ultimately rejuvenate you having made healthier choices.

The Brainerd Family Y offers a plethora of classes covering a wide range for everyone regardless of fitness level. Shane Riffle, Chief Executive Officer, notes that “We believe that by creating a place where people can connect with each other, our staff and our mission, they will find the support and be guided along small steps which can effectively lead to well-being.”

The YMCA offers classes on strength, cardio, balance, water and a wide variety of others which will help you regain a healthy lifestyle. A customized fitness program is available with personalized trainers available to help you develop your vision and goals. Your ticket to staying healthy for those 65 and older is the Silver Sneakers program. It may be a good fit for you and it’s available at no cost through your Medicare plan. YMCA sponsors youth camps and sports programs in partnership with the City of Brainerd. In August they are sponsoring a YMCA Kids Triathlon. Contact them for more information. They are in the process of developing a Halloween and Christmas Family Run. YMCA makes membership affordable for all age groups. Check their website for additional information regarding classes and upcoming events.

Anytime Fitness has three locations, NE Brainerd, Baxter and Nisswa, with 24 hour access. Staff member Mark Fussy feels those looking for exercise opportunities “need to approach with a mindset that looks at consistency and longevity with a commitment to changing one’s lifestyle. It’s important to look at the big picture.”

Anytime Fitness will help you tackle anything that stands in the way of a healthier you, together. Their coaches are experienced in helping you get back on track after detours. They will help you build a customized plan that works for you to keep you feeling motivated, strong and confident. They offer a free day pass to explore their facilities which include gym amenities, cardio, strength, free weights, functional training and coaching services.

Looking for an athletic endurance contest in multiple events? Mark your calendar for Sunday, Aug. 25, at Whipple Beach in Baxter for the Lakes Country Triathlon. Ruth Nelson (Baxter Kiwanis), one of the organizers, said, “The Lake Country Triathlon is a fun race, be it your first or 50th! If you are new to triathlons, this is a great way to get started and get in shape.” It begins at 8 a.m. with a 1/4 mile swim in Whipple Lake, then switches to a 14-mile bike hike and ends with a 3.2-mile run. The triathlon is open for all ages with awards for different age groups. The YMCA manages the Kids’ Triathlon with a course and distance geared toward kid participation. It will be the day before. Check out lakescountrytriathlon.com for more details and to sign-up.

Brainerd Jaycees Run for The Lakes is a charitable run in downtown Nisswa May 3-4. There is a race for everyone, novice or expert, including a Zer0K, Virtual run, 1K kids’ run, 5K run, 10K run, relay, half marathon, and a full marathon.

Logan Stall, race director, said, “Our course is certified and our marathon is a qualifier for the Boston Marathon. Our goal is to promote a healthy lifestyle while raising money to support local charities. We believe that exercise and being active is a key part of a healthy lifestyle, and our event provides an opportunity to get active by training to compete in a variety of races while being able to donate back to the local community. Getting and staying motivated can be one of the hardest things to do with living a healthy lifestyle. One way to achieve this is through setting goals, which, in turn, helps create motivation to reach those goals. By hosting a charitable run,

we are providing our racers with a reason, a goal, to reach. It promotes being active with the added benefit of giving back to the community. Our 2024 event will be held on May 3-4. Anyone who wishes to participate in the run can sign up on our website at runforthelakes.com.”

Enjoy exploring the great outdoors with cross country skiing. Groomed trails can be accessed at Northland Arboretum, Wolf Lake Trail, Larson Lake Trail, French Rapids Trail and Nordic Ridge Trail. For more information on groomed trails, see www. crowwing.gov/740/Cross-Country-Ski-Trails

Pilates is a great workout for any age or fitness level from beginner to advanced. It is a non-impact workout that strengthens

all of your muscle groups and focuses on your core. Pilates is also a great way to rehab after any type of joint surgery, sports injury, childbirth, arthritis, osteoporosis and chronic pain with doctor or therapist approval. Jody Davis, owner of Great North Pilates in Baxter Village, is an experienced instructor who brings to the Brainerd lakes area the first ever Boutique Pilates Studio located in the same facility as Great North Pilates. Her beginner special is a great way to start your Pilates journey.

As yoga has grown in popularity, so have the number of places to find yoga classes in Crow Wing County. Lakes Area Yoga (LAY) at the Franklin Arts Center location in Brainerd offers weekly group all levels yoga classes and Private Mindfulness and Yoga which

“It is important to take our health into our own hands and it can be easier than we thought.”

— JAMI NELSON

offers private sessions for families, kids, or adolescents. LAY offers a unique class called Oncology Yoga Class. It is tailored for cancer patients, cancer survivors and caregivers. Workshops and special events are posted on the website.

Crow Wing Energized is a partnership between Essentia Health and Crow Wing County. They receive money from the Statewide Health Improvement Partnership to support their work. They offer many evidence-based classes that promote health and well-being. Classes are free. “Their goal is to make the healthy choice, the easy choice for Crow Wing residents,” noted Karen Johnson, staff member and contact person. For those interested, sign up to get the newsletter online. Look for their Midweek Motivator in the Brainerd Dispatch. These popular weekly articles focus on active living and well-being.

To maintain a healthy lifestyle with some type of exercise one needs to look closely at diet. Crow Wing Food Co-op (CWFC) founded in 1979 is a cooperatively owned grocery store dedicated to sustaining a healthy and thriving community by providing everyday access to locally grown, allergen-friendly, organic, fair trade and sustainably produced foods and products their members and community depends on.

At the Co-op you will find Just Juice products as well as at Schaefer’s Market in Nisswa. Just Juice owner Jami Nelson does not have a storefront but is a mobile enterprise. She’s all about creating the healthiest beverage experience in the Brainerd lakes area. Since 2017, Jami’s company has offered customers creative

packaging of consumable fruits and vegetables in beverage form. Jami said, “It is important to take our health into our own hands and it can be easier than we thought. I want people to have options of products that are healthy, delicious, convenient and consistently unique. I help busy people reach health and life goals.”

Her products are for those who are seeking to add healthier options to their lifestyle. She creates her own recipes and offers products made fresh at the Co-op which include superfood salads, wellness shots, a variety of organic juices, smoothies and cleansing packages. There is an online program to help you make your own juices at home. Friday deliveries are available. Taking creativity to a whole new level Jami also offers wedding reception and wedding morning day juice experiences.

Recently Takedown Gym presented the first of its kind Health and Wellness Expo at the Northern Pacific Center in Brainerd in January. Hosting an event of this magnitude speaks volumes to their commitment to bringing health and wellness education and opportunities to the Brainerd lakes area residents. Many local businesses and organizations participated.

Starting a healthy lifestyle can involve eating nutritious foods, engaging in regular physical activity and prioritizing your mental health. Not only will you feel better but you can also reduce the risk of some diseases, lengthen your lifespan and even save yourself money. ■

Live well. Be well.

“I DIED FOR A FEW MINUTES”: HOW ESSENTIA HEALTH’S EXPERT CARE SAVED A LIFE

By Anthony Matt

Barb Schmidt, a 65-year-old Brainerd resident, and her husband Richard won’t soon forget the events of Aug. 2, 2023. It was a normal day for the retired couple, who spent the afternoon getting ready to welcome friends from Iowa. It wasn’t until they were at a church function that night that things took a turn for the worse.

“I had just eaten and I started to not feel well,” Barb said. “I found some quiet space to sit down, thinking I had maybe had a reaction to something I ate.”

That’s when Richard asked Barb what was wrong. Barb told him she didn’t feel well, that she was experiencing tightness in her chest. Richard knew something was wrong and that they needed to go to Essentia Health-St. Joseph’s Medical Center. While getting checked in at the emergency department, Barb passed out and collapsed.

“They called a code blue on me and started doing CPR and used the AED to resuscitate me,” Barb described. “I firmly believe I died that day and was brought back to life.”

Barb doesn’t remember anything other than starting the check-in process. Three hours later, she awoke in the ICU. She had suffered an ST-elevation myocardial infarction, or STEMI – the most deadly type of heart attack.

“I had two stents put in and I had a concussion from hitting my head when I fell,” Barb said.

RICHARD AND BARB SCHMIDT

She spent another full day in

the hospital for routine monitoring before being discharged on the morning of Aug. 4.

“The care was really wonderful,” Barb said. “I’m Catholic, so our priest had come to administer Last Rites to me. Dr. Michael Curran prayed with the priest and my husband during that, and that meant the world to us.”

From start to finish, Barb said the care was top-notch. That included the doctors and nurses who helped save her life, the pharmacists who helped her navigate her medications and everyone in between.

notified of an incoming patient, ensuring they are ready and able to provide immediate care.

“Working with all of these people has been exceptional,” Barb said. “This has all been overwhelming to me and yet they help me navigate all of these challenges and they do it so well.”

Barb said she had none of the classic symptoms of a heart attack. So her message to people is if something feels off, it could be serious; don’t wait — go get it checked out.

St. Joseph’s launched its 24/7 STEMI center in Brainerd less than two years ago. Called the Marilyn Covey Heart and Vascular Center, doctors and nurses have enhanced the way heart attack patients are cared for in the area. Teams staffing these labs are able to mobilize within minutes of being

Providing this level of care around the clock requires the coordination of a highly skilled team of emergency medical service providers, cardiovascular specialists and intensive care nurses.

Members of this team are trained to identify and stabilize patients with acute STEMI, open the blocked artery in a cardiac catheterization lab (cath lab) and ensure patient stability and safe recovery following the catheterization procedure.

By offering this care locally, Essentia is more prepared than ever to help patients in the Brainerd Lakes area, who previously would have been transported to a different city for STEMI care, wasting precious time in the process.

FARM to table

Source: https://www.themomentum.com/ roundups/farm-to-table-eating-6-healthbenefits-to-supporting-your-local-farmers —SUBMITTED

Farm to table is a way of eating based around food that has been grown and harvested in a sustainable way. The term “farm-totable” implies that food is locally sourced and purchased by a restaurant or for your own kitchen table directly from a farmer or producer.

Farm-to-Table Eating: 6 Health Benefits to Supporting Your Local Farmers

1. It’s About More than Calories.

2. No Additives, No Preservatives.

3. Nutritionally Dense And Oh So Delicious!

4. More Satisfying than Grocery Store Fare.

5. No Need For The Deep Freeze

6. You Eat, Everyone Wins.

The 2024 market season begins

8AM

Enjoy fresh flavorsnaturalwith ingredients.

There’s nothing like the juiciness of ripe tomatoes in season.

Harvesting at peak ripeness is key, this is when nutrients have had time to fully develop so produce is at its peak nutritional content!

What

food is supposed to taste like.

On Your Mark, Get Set, Go!

By Jolene Zelenski

On your mark. The racers are in place on the starting line. Get set. Their breath is visible on this crisp February morning. Go! Years of training paired with customized, state-of-theart equipment competes against the unlimited energy of a six-year-old in a burst across the parking lot of Hanger Clinic: Prosthetics and Orthotics in Brainerd.

Brandon Sullivan of Harding, Minnesota, has always been active — wrestling in high school, Air Force Senior Airman A4, and the physically demanding job of tree climber. In 2018, all of that changed in an instant when a branch in the tree he was topping snapped. The branch also broke both the primary and secondary safety mechanisms meant to keep him safe. Sullivan and the branch fell 50 feet to the ground with the branch pinning his right leg. Complications while recovering in the hospital eventually led to the amputation of his right leg just below the knee.

It was 18 days in the hospital that spring. It wouldn’t be until Memorial Day that Sullivan would take home the prosthetic that would enable him to walk again.

“You go through when your leg is first amputated … you go through your downs,” said Sullivan. “When you take your first step with a prosthetic you have to retrain your muscles.”

Sullivan did more than retrain his muscles on how to walk. A few months after first taking home the prosthetic, he completed an Army 10-mile run. Then only a year after the accident he participated in the Bataan Memorial Death March — a grueling marathon which tests both physical and mental stamina in the desert.

While always an active person, previously Sullivan’s running had been limited to cutting weight for wrestling in high school. After his accident, he turned to running to fulfill his need for movement.

“I started to enjoy it more because they told me I couldn’t do something,” said Sullivan. “That’s the worst thing you can tell someone.”

Today, Sullivan is training to participate in the Wounded War Games and to qualify for the Paralympics. This level of training requires support beyond what a standard prosthetic can provide.

“Every one of our patients who walks through the door has a unique story,” said Chip Taylor, a certified prosthetist-orthotist at Hanger Clinic: Prosthetics and Orthotics. Taylor is dedicated to helping Sullivan accomplish his athletic goals.

Taylor works to get to know each patient on a personal level to truly understand their unique goals and how best to help them. For Sullivan that means a custom-fitted, carbon fiber prosthetic designed to optimize energy return when running.

“Prosthetic feet are like makes and models of cars,” said Taylor. “You can go from a sports car to your everyday commuter.”

Sullivan’s needs go beyond the two extremes of ultra fast and practical. It means a prosthetic foot to fit a specially-made cowboy boot (always a part of his style), an everyday option to fit casual shoes, a heavy-duty foot that is sized and tilted to fit into work boots while withstanding the physical demand of his work, and a quickrelease in the prosthetic leg to swap out the different prosthetic feet.

“Without having the correct foot it makes your life harder,” said Sullivan. “Having the right tool for the job — the right foot — makes life a lot easier.”

Each prosthetic at Hanger Clinic is custom made to the needs of the client. New technology provides more options and more comfort. An example is an adjustable dial system to create a method of suspension and support to adjust based on the current activity. Relaxing in a long car ride is more comfortable if everything is a bit loose, while a high impact activity would warrant a very tight fit.

“We try to find simple, straightforward solutions for patients so they can return to the things they love to do,” said Taylor.

One way this is accomplished is the use of carbon fiber in many prosthetics. It’s a low maintenance material that’s excellent for the typical active lifestyle of Minnesotans. On average, it can last 3 to 5 years with no maintenance.

“A lot of what’s developed in prosthetics is developed by an amputee,” said Taylor.

An amputee will have a specific need and won’t be able to find something on the market to do what they need. One of Sullivan’s prosthetics includes what was originally a mountain bike shock. This unique, highimpact prosthetic was developed by a fellow Minnesotan and amputee Mike Schultz.

“We work with patients who want to get out of a wheelchair for the first time in two years or to run a 6-minute mile like Brandon,” said Taylor.

Sullivan will compete as part of the Air Force Wounded Warrior Program in early March at the Air Force Trials to qualify for the 2024 Department of Defense Warrior Games. At the Air Force Trials Sullivan plans to compete in a range of activities including a variety of track events from 100 to 1500 meter races, powerlifting, 50 meter freestyle swim, hand cycling, rowing, discus, sitting volleyball, and wheelchair rugby. Sullivan previously qualified for the Wounded Warrior Games in 2019 and 2023 but was unable to attend. This year’s competition will be an international event with athletes from the country of Georgia and Ukraine scheduled to compete as well.

In October, Sullivan will travel to Canada to complete the international classification process which is required to participate in a future Paralympics.

Sullivan is married to Valeria, and is kept active with their three children: William, 6; Wesley, 4; and Charlotte, 2. It’s William who likes to race Dad and find out who is fastest. Sullivan is also back to working on trees. He’s able to climb but prefers to work as the lift operator.

And the race between father and son? Too close to call this year.

Those interested in learning how to utilize their prosthesis to get more out of their daily lives or reach for new dreams can reach out to Hanger Clinic: Prosthetics and Orthotics in Brainerd via text or phone at 218-8257255. Hanger Clinic includes three certified prosthetist-orthotists: Chip Taylor, Rachel Barness and clinic manager Dan Ross.

Comprehensive care and service with all forms of custom artificial limbs and braces.

Specialized Skills:

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- Spinal

Prosthetic

To

Weight Loss for Life Medical Weight Management at CRMC

By Sheila Helmberger

If you have ever struggled with weight loss and the overwhelming task of keeping it off once you do lose it, you are not alone. Seventy percent of the U.S. population is overweight with a Body Mass Index over 30.

Cuyuna Regional Medical Center offers a medical management weight loss practice that is lifestyle-based and for some, potentially aided by medication. The program is for people who are choosing not to go the surgical route or if surgery is in their future, they need to get a jump start on weight loss to prepare.

The Medical Weight Management program is a three- to five-year partnership with staff at CRMC. “What we’ve done wrong with obesity for so long is we’ve treated it like a personal problem,” says Jamie Westerman, APRN, CNP, one of the facilitators of the program. “We have treated it as a will power problem or a lazy problem. Obesity is a chronic disease. It is one of these diseases that kind of ebbs and flows. Sometimes people feel like they have a good handle on it and other times they don’t. By treating it as a chronic disease versus something that we can treat and walk away from there is better success.”

The initial step in the program is a meeting with a registered nurse

who specializes in addiction. A lot of people have processed food addiction or sugar addiction. The visit lasts about two hours, talking about food addiction and how it impacts their life. Then a body composition scale is used to determine their current fat percentage. The readings will be used to track fat loss and muscle retention as they progress through the program. Pictures and measurements are also taken.

After the first visit, they are linked with a dietician who they will see every month. “Education about nutrition has changed so much over the years,” says Westerman, “and we have had a lot of inaccurate information. The entire food pyramid was based on studies that were inaccurate, studies that said fat is bad for us. Fat is good for us. The bottom of the pyramid was almost entirely processed foods and consisted mostly of carbohydrates. They aren’t necessarily bad for us, but if you’re eating carbohydrates with fiber — things like vegetables and whole grains — they do something different to your body than carbohydrates like cereal and those loaded with starch. One of the things we teach is how important protein is for us as well. A lot of us undereat protein. It can be a magical nutrient

when you eat enough, and it can help eliminate craving snacks.”

Finally, participants are set up with one of the four providers in the program. Monthly check-in conversations with them will include what percentage of time they are following the plan, entries in a food journal, if they have been under stress, getting enough sleep and doing any strength training.

“Ninety-five percent of the people who lose weight will regain some, or all of it,” says Westerman. “We want to keep tabs on people long enough so that they really, truly have habit change.”

To qualify for the medical weight loss program, a patient must currently have a Body Mass Index of 30 or a BMI over 27 with a comorbidity such as diabetes or hypertension to ensure they are seeing the people who need the most urgent help.

Westerman says it is interesting to see the mental health of people when they start the program and how it starts to change throughout varying stages. As there is an increase in physical movement and they start to see progress, she says, “It is fun to watch people really change their lives.”

We love our residents at Northern Lakes Assisted Living & Memory Care!

Together we make the most of the aging experience. How much fun can we have? What wellness practice can we add for our health’s sake? What stories can we reminisce about? How can we support each other on down days? What personal care services are needed for safety and peace of mind? We are here to help you make the best of the senior years.

We opened in 2015 as an Ebenezer Community. We are on Excelsior Road parallel with the Paul Bunyan Trail. The red-white & tan building closest to the Lakes 12 Movie Theater. Here you can look forward to a fresh & beautiful atmosphere. We will give you a warm welcome and help you feel at home. We have different floor plans within our 42 Assisted Living and 26 Memory Care apartments. We have lovely gathering spaces for daily activities, socializing and hosting family and friends.

We are not a nursing home. We offer Assisted Living, which is a 55+ senior lifestyle with the option of personalized care services. We offer Memory Care, which is personalized care plans for people that have a dementia diagnosis and need care in an environment thoughtfully designed for their comfort, safety, social needs, health care needs and wellbeing.

From the warm welcome you will receive in our beautiful lobby, to the friendly people you are sure to meet as you walk about, a library for book

club, meetings or a quiet place to read, a Bistro and activity rooms set up for fun with games, jigsaw puzzles, a TV for watching sports together, a fitness room for scheduled wellness classes or personal fitness, to a peace filled chapel and social gathering spaces both indoor and out…

at Northern Lakes we offer many ways for you to thrive and be well cared for in your new season of living.

Food! We offer a cheerful restaurant style dining experience. Meals are delicious and chef made! No more lonely or boring mealtimes. We offer great food and company to enjoy it!

Fun! We offer daily life enrichment activities with you in mind:

• Live music

• Outings in the community on our 14-person fun bus!

• Virtual Reality Travel Tours…Norway, Ireland, Scotland, and more…

• Themed parties, sport fan events and holiday celebrations

• Movement and fitness classes that accommodate many abilities

• Recitals that showcase local youth musicians and performers

• Lakeside picnics and fishing trips

• Aging education and discussions

• Happy Hour

• And of course we play BINGO!

From a senior living lifestyle to end of life care! We serve our residents with hearts full of compassion. We are indeed an extended family. We provide care services that change as a person’s needs change. Some residents are here for fun, food and friendship. Some residents rely on our team for help with everyday living to end-of-life care. Our team gets to know each individual resident and their story. We invest in their wellbeing. We go above and beyond to provide a positive aging experience and quality of life. Northern Lakes offers residents and their families peace of mind and increased happiness in this season of living. Northern Lakes living…

Key Wellness: A Place to Relax, Relate, Rejuvenate

By Sue Smith-Grier

As spring approaches the signs of new awakenings appear and winter’s harshness, such as it was, begins to disappear. This is the perfect time of year to take stock of your own well-being and begin your journey to better health inside and out. Key Wellness & Aesthetics, the place “where science meets the art of self-care” is the perfect place to begin.

Located in Crosslake, Minnesota, Key Wellness melds together Eastern and Western medicine to bring patients the best of both. This results in holistic health care and brings self-care to an entirely new level. With services that encompass both physical and mental wellbeing as well as beauty aesthetics, you will not only look good, but you will feel good too.

Full Service Medical Spa

Key Wellness focuses on the whole person. This includes your physical, mental and emotional health as well as appearance. Your medical history provides the foundation for your personal treatment plan. Some med spas focus on aesthetics alone. Key Wellness is different in that we dig deeper to provide you with treatment pathways that help you develop self-care routines that are easy to follow and deliver sustainable results.

Led by nurse practitioners and cofounders, Kelly VanVickle and Kelly Thompson, the team at Key Wellness provides comprehensive health care. Mind, body and spirit are addressed in the journey toward optimum wellness. Whether your goal is fresher looking skin, help with infertility, back pain relief or a need to address other health issues, the staff is dedicated to providing patients with care that delivers the best possible outcomes.

Popular services include treatments using injectables, wellness exams and management, and nutritional guidance and support. Whether your goal is to get rid of wrinkles or those extra pounds, Key Wellness takes you on a journey of holistic wellbeing so you can achieve your best self.

Our services include:

• Wrinkle relaxers and dermal fillers

• Facials

• PRP and collagen boosting injections

• TED hair restoration

• Laser Hair Removal

• Women’s Wellness and annual exams

• Hormone management

• Sexual health/infertility

• IV Nutrition therapy

• Weight management

• Nutrition supplements

• Body Contouring

• And more!

Key Wellness is dedicated to elevating your wellness in a safe, relaxing environment where we help you become the best you can be healthwise, inside and out. Let your best self glow with new radiance when you embark on your journey with us.

Safety First

Your journey to wellness begins in a safe and pleasurable environment at Key Wellness. With well-trained knowledgeable staff, you can rest assured you will receive the best of what we have to offer as you learn about the various services and the steps to making the most of your self-care.

“The Kellys” have decades of experience working with patients and providing optimal care in a nurturing environment. Patients come away feeling respected, appreciated and most importantly, heard. In today’s world, being heard is an important part of overall well-being and we at Key Wellness understand this.

All products and services have undergone significant screening and scrutiny to ensure they are safe and effective. Additionally, staff have experienced treatments so they understand the concerns patients may have. These experiences allow them to address any questions with first-hand knowledge. When you are a patient at Key Wellness you are treated with love and respect like family. Your safety and comfort are paramount.

Providing a safe environment encompasses more than safe practices and products. It includes a safe space where you can discuss those delicate issues that may be challenging to address yet impact your life in a variety of ways. We take confidentiality seriously and work to provide you with answers, ideas and solutions to those matters that can affect your physical, mental,

and emotional health.

Our nurse practitioners stay on top of training and product effectiveness so we can bring you the best of what’s possible with med spa services. We listen, we care and we are committed to helping you achieve your goals for health in all areas of your being.

Boost Self-Confidence

Looking good and feeling good is not necessarily about looking like a much younger person. We understand that looking refreshed and healthy is the main aesthetic that both men and women want today. Minimizing wrinkles, developing fresh looking skin, feeling energetic and living a healthy lifestyle are main outcomes for many of our patients. Inner and outer beauty boosts self-confidence and helps you live your best life.

Using non-invasive or minimally invasive techniques and treatments, we help rejuvenate your body parts so you can look and feel your best. Along with our guidance for self-care you may find yourself on a life-changing trajectory of wellness and happiness that perhaps has been elusive before now.

Key Factor: Nurturing Environment

Women are highly social beings and benefit from caring and nurturing surroundings. One of the highlights our patients appreciate about Key Wellness is the attention and consideration we give. Appreciation of what one has to offer is important. Our staff members reflect the caring we have for one another as well as our patients. This attention to the individual and his or her importance as a human being is an essential factor in making Key Wellness a special place for health and wellness.

Experience the Key to True Wellness

“The Kellys”’ desire to enhance patient care and provide an understanding of women’s health complexities has created a space where women and men can come to achieve their best look and feel their best. If you are ready to awaken the best of who you are, inside and out, give us a call and make an appointment today. We look forward to serving you.

Northern Pines Mental Health Center would like to welcome spring! Welcome to your opportunity for a fresh outlook.

When everything around you is blooming, growing, melting away the hardness and difficulties of winter, do you feel the readiness for change? The freshness of new thought becoming so practiced that it changes your daily outcomes is a fine goal; and of course, entirely possible. Changing your mind is what we’re talking about, and with a quarter turn, the mind can be changed.

Many of us take winter pretty hard. We often isolate ourselves to find the comfort of a warm place. Some embrace winter; even favor it. For some, the warm months are just too hot.

Every year we vacillate from discomfort to comfort letting external forces have their say in our mental state. How we respond is worth noting. We can work our way in and out of habits. There are good habits too. Do you have New Year’s resolutions? How long do they last? Filled with the intention of a good habit, they often lack the resolve to continue. The internet is filled with self-help podcasts and so-called experts to talk you into motivation. It would be great if it worked.

It seems that change comes when one is

truly tired of something staying the same. In the area of your mental health this is true, although it can easily be argued that attention to your thoughts and actions through professional assistance can raise your awareness and that it’s always a good pursuit to help yourself.

At Northern Pines Mental Health Center, these are considerations our providers make daily in collaboration with our clients. We are professionally trained and credentialed to offer that assistance. The beginning starts with a goal to bring understanding through discussion and working through barriers to get to better thoughts. Next is growing good habits that produce measurable, positive outcomes. Every person is unique. Every person can be their best.

• Set a goal

• Discussion

• Break through barriers

• Better thoughts. Practice it

• Positive Outcomes

Are you ready to start? At Northern Pines, we offer assistance for each step. We serve a six-county region of Central Minnesota covering Aitkin, Cass, Crow Wing, Morrison,

Todd and Wadena counties. We have 10 locations to serve you. All ages are welcome, and specific programs are available. Go to npmh.org to get more information.

Are you experiencing a mental health crisis? In May of 2023, we opened our first Mental Health Urgent Care Clinic. This amazing place provides immediate access to those struggling in the moment. We see you quickly and get to the heart of the matter, we gain a plan of action with you that is designed specifically for you. There’s a great start to be proud of. Move forward well.

Please contact us if you are in need. Make this spring the change that will grow your life in new and better ways. We want you to be strong and free! You can have a healthier mind, body and spirit.

Start!

Colon Cancer Is Preventable

Colon cancer, also known as colorectal cancer, develops in the colon or rectum and

cases, prevent colorectal cancer altogether. This is because polyps, or growths, can be

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ADVERTORIAL

Long standing tradition of providing valuable help

Birthright of Brainerd has a long standing tradition of providing valuable help to pregnant women and new parents in need of support, and in 2024 celebrates 50 years of service in the Brainerd lakes area.

Birthright of Brainerd is affiliated with Birthright International. It is part of a large network of centers providing help all throughout the United States and beyond.

Over the years Birthright of Brainerd has operated out of many locations, initially sharing space in the chaplain’s office at St. Joseph’s Hospital. This was followed by a series of downtown office spaces. Eventually Birthright was fortunate to relocate to its current location at 401 W. Laurel, Suite B, right across the street from the Mississippi Terrace apartments. It’s a very comfortable and spacious office with easy parking and ground floor accessibility.

Just as Birthright has experienced many changes in location so have its services progressed to accommodate societal changes. Years ago there was a negative stigma about “out of wedlock” pregnancy. Single parenting was uncommon. Teenagers called Birthright secretly from their family phones to request free pregnancy tests. The tests they received were confidential and followed up with supportive

services. Young women who didn’t have family support appreciated the help Birthright gave them at a challenging time in their lives. Some sought information on adoption and years ago adoption arrangements were “closed.”

Birthright still provides free pregnancy tests, but most of today’s clients have already taken one or more at home. They call us from the privacy of their own cellphones. Because many single mothers now often choose to parent their babies, Birthright is here to help these new parents. If a woman is considering an adoption plan for her baby, the adoption agencies are helpful in guiding her decision. An open adoption gives her the opportunity to actually choose a family to parent her child and communication with the family and child is often arranged.

Computers and cellphones have enabled women to look up information about pregnancy and their options. Information is helpful, but sometimes it’s also valuable to have a caring person to talk to. Birthright provides someone who will listen and assist each client in finding the resources that are most helpful for them. Some visit Birthright only once or twice. Others have chosen long term contact and ongoing support. The help these women receive contributes greatly to

their emotional and physical health and the well-being of their little ones.

Birthright recognizes new fathers may need help as well. “It’s a Guy Thing, Too” was the theme of one of our Birthright conferences. There are married couples needing resources for their little ones. There are grandparents taking on the responsibility of parenting very young children.

Birthright is here to help.

The free services Birthright provides are supported entirely by donations from individuals, local faith communities and civic groups. Birthright is a 501(c)(3) nonprofit organization. Our office is open Monday through Friday from 10 a.m. to noon, with no appointment necessary. When needed, office visits can be arranged at alternative times. Birthright International also has a 24-hour helpline number, 800-550-4900.

It is the mission of Birthright to offer nonjudgmental, confidential assistance and moral support to everyone who comes to us. This is made possible by the dedication of trained office volunteers, with various professional backgrounds, who generously offer help to those in need.

Going forward, Birthright continues to provide “A Path of Hope.”

Sleepapnea:symptoms, causesandsolutions

Sleepapneaaffectsroughly18millionpeople intheUnitedStatesandcanleadtoserious healthconditionsifleftuntreated.Sleepapneais adisorderwherebreathingrepeatedlystopsand startsduringasleepcycle,causingapersonto haveinterruptedsleep.Leftuntreatedsleepapnea canhavedevastatingconsequencesforphysical andmentalhealth.Untreatedsleepapnea increasestheriskofheartattack,heartfailure, stroke,cardiacarrhythmias,eyeproblemssuchas glaucomaandhighbloodpressure.

Sleepapneaoccurswhenthemusclesinthe backofthethroatrelaxtoomuchduringsleep andobstructproperbreathing.Ifbreathing isdisruptedoxygenlevelsintheblooddrop signalingthebraintowakeupandopenthe blockedairwaybygaspingorsnorting Symptomsofsleepapneaincludeloud snoring,wakingupgaspingorchoking, headachesuponwakingupanddifficulty focusingormoodinessduringtheday.Sleep apneacanalsoworsenhighbloodpressure.

Existingriskfactorsforsleepapneainclude excessweight,olderage,smoking,highblood pressure,inheritedconditionslikeanarrow airwayandconstantnasalcongestion.

Thebestwaytodetermineifyouare experiencingsleepapneaistoparticipate inasleepstudyorpolysomnogram.A sleepstudyisatestthatisusuallydoneat asleeplabforbestresultsbutcanbedone asahometest.Thetestconsistsofsensors

beingplacedonthescalp,temples,chestand legs.Thesensorsareconnectedbywiresto acomputerandasmallclipisplacedonthe earorfingertomonitoroxygen.Thesensors measurebrainwaves,eyemovements, breathingpatternsandbloodoxygenlevels. Atechnicianmonitorsyoursleepthroughout thenightandlooksatbodyposition,chest andabdominalmovements,limbmovement andsnoring.Theresultsofasleepstudywill beusedtodetermineanApnea-Hypopnea IndexorAHI.TheAHIisthenumberof apneasanddisruptedbreathingincidents duringsleep.AnormalAHIislessthan5 episodesofapneaperhourandasevereAHI ismorethan30apneaepisodesperhour.

Ifyouarediagnosedwithsleepapnea,there arenumeroustreatmentoptions.

Non-invasivetreatmentsincludeweight loss,custommouthpiecesdesignedtokeepthe mouthopen,nasalstripsandCPAPmachines. TheCPAPorContinuousPositiveAirway Pressuremachineisahighlyeffectivewayto treatsleepapnea.TheCPAPworksbyincreasing airpressureinsidetheairwayandlungswhen inhaling.TheuseofaCPAPrequireswearing amaskthatcoversthemouth,noseorboth whichisattachedtoatubeconnectedtoa CPAPmachine.Thismaskshouldbefittedby CPAPtrainedpersonneltoachieveafitthatis comfortableandeffective.TheCPAPmachine andtheCPAPsettingsmustbeprescribedbya

providerthatistrainedinsleeptherapy.

Surgicaltreatmentsarealsoavailableand includetonsillectomyoradenoidectomy, somnoplasty(reducingsofttissuearound upperwindpipe),jawsurgerythataffects thesofttissuearoundtheairwayandnasal surgerytoincreasenasalairflowandnerve stimulatortreatment.Nervestimulator treatmentisasurgicalproceduretotreat sleepapneathatinvolvestheplacementof anelectrodetothehypoglossalnerveunder thejawwhichcontrolstonguemovement. Theelectrodeisattachedtoastimulator thatisimplantedundertheskinnearthe collarbonewhichcanbeturnedonandoff witharemotedevice.Ifturnedonthenerve stimulatorsendsanelectricalcurrenttothe tonguetokeepitfromrelaxingtoomuch andblockingtheairway.Thereisasimilar typeofnervestimulationprocedureformore severecentralsleepapneathataffectsthe phrenicnerves.Stimulationofthesenerves causesrelaxationofthediaphragmmuscles, increasingtheabilitytoinhaleandexhale.

Untreatedsleepapneacanhaveunforeseen healthconsequences,soitisimportanttotalkto adoctorifyouthinkyoumaybeexperiencing symptoms.Fortunately,treatmentforsleep apneaisavailableandmosttreatmentsare coveredbyinsurance.Yourhealthcareprovider canhelpyoudeterminethebesttreatment optionforyou.

Creating Your Best You

BY SHEILA HELMBERGER

We all know the importance of eating our fruits and vegetables and keeping up with a good exercise routine to stay healthy. But when it comes to taking care of the one body we have, there are a lot of other things we can do to look and feel our best. From a good massage to an intravenous boost of a little something we are lacking, this year when you make investments, make one in yourself.

IV THERAPIES

Intravenous therapy allows vitamins, minerals, and nutrients to be administered directly into your bloodstream through a vein.

Lakes Area IV Wellness Clinic and North Star Family Medicine are just two of the facilities in the area that offer a variety of options. IV can be administered onsite to have you feeling and performing at your best.

“IV Vitamin Infusion Therapy is great for acute illness, someone with a chronic disease, and for overall wellness,” says nurse practitioner Tracy Matros, the owner of Lakes Area IV Wellness Clinic, located on Commercial Park Road in Brainerd. The business specializes in IV Vitamin Infusion, ozone therapy and Chelation.

“IV Vitamin Infusion Therapy is great for acute illness, or someone with a chronic disease, or looking to achieve overall wellness. It can also aid with energy support, bone health and inflammation,” she says. “During influenza season a lot of people don’t like taking antibiotics or other types of medication. They can come here if they are acutely ill, and we will give them an immunity booster.”

People who are traveling may consider the immunity booster as a preventative, or if they have already been exposed to someone who was sick, a session can boost their body’s own immune system.

Sam Rudolph is a registered nurse at North Star Family Medicine, located on Wilderness Road in Brainerd. “We look at the patient’s symptoms and what vitamins they already take,” she says. “Then we can determine what a client might need during a visit for IV Hydration.”

Vitamin D can be administered to help boost your immune system, protect against infection, reduce fatigue, help chronic pain, and aid in migraine relief. Depending on the infusion you get, it can boost your metabolism and help with recovery time if you are recovering from surgery. Vitamin C can aid in immune support and even help relieve some cancer symptoms. Brainstorm is an application that improves cognitive function.

Since it takes the express route to your system, if you are getting an infusion because you are sick, Rudolph says some people feel better before they even walk out of the door. The full effect will be felt in 12 to 24 hours.

Both North Star Family Medicine and Lakes Area IV Clinic offer a popular Myers’ Cocktail. It includes a high dose of vitamins B and C, magnesium and calcium and is used to reduce fatigue and chronic pain.

RED LIGHT THERAPY

Red light therapy has been around for over 20 years, said Noelle from Elevate Wellness in Baxter, and has become sought after in the journey to achieve health and wellness.

The treatment is not invasive and works on the cellular level to heal cells. By exposing the body to low levels of red light, it can be used to reduce pain and inflammation. Treatments are typically less than 15 minutes and will leave you

feeling relaxed and renewed.

Red light therapy, also known as photobiomodulation, is an exciting aid that has proven useful in healing injuries and for those recovering from surgeries by helping cells regenerate more quickly than normal.

The treatment has been found to boost collagen production, in turn helping to reduce fine lines and wrinkles and improve skin texture and tone. It can be used to treat redness in the skin and acne. A study in 2012 found red light therapy to be safe when used to improve the look and feel of skin, with no adverse effects.

For those who struggle to lose weight, red light therapy two to three times per week helps accelerate the body’s ability to burn fat. Fat cells respond to the light by opening and shrinking, boosting metabolism in a natural way.

“We have people who come in once a week and use red light to manage their pain and inflammation,” said Noelle. It can help with neuropathy by increasing blood flow throughout your body and brain. Recent studies show red light may also aid in anxiety and depression, offering a modest improvement for those with seasonal disorder or depression symptoms.

While red light therapy is generally safe, people with specific medical concerns should check with their doctor first.

“We have people who come in once a week and use red light to manage their pain and inflammation.”

— NOELLE

“Massage can also help to ease anxiety and depression through physical touch. Physical touch is something that is important for all of us.”

KELLEY AICKLEN

MASSAGE

“Massage has been used for thousands and thousands of years,” says Kelley Aicklen, Licensed Massage Therapist at Panache Salon and Day Spa in Baxter. “Massage is something that is so natural to the body, but here in the midwest, it has been reserved for only the elite upper echelon. These days more

and more people understand work and life balance and are looking for natural ways to get relief other than pills.” Aicklen specializes in deep tissue and sports massage.

“You are the foremost expert of your body,” she said. “You know what hurts, what is keeping you up at night. I will ask you about

your massage goals, and what you would like to achieve with a massage when you come in.”

A treat for yourself, from the very beginning the massage appointment will be relaxing.

A table and towel warmer are used with hot towels for the feet and back.

Aicklen offers hot stone massage, too, a type of massage therapy that eases tense muscles and damaged tissue throughout your body.

“When you make an appointment for your massage, you are making time for yourself when it is most convenient in your life. You have an appointment to do nothing but take care of you for an hour.”

Rachel Gutlovics owns Brainerd Therapeutic Massage in Brainerd. She specializes in the relief of pain and stress in women.

“I use hot rocks. I do cupping. I use reflexology, essential oils, deep tissue and Swedish massage. When someone comes in, we talk about what she wants out of her massage. It should feel good to you, and everybody is different with the amount of pressure and what they like. The conversation before a massage is important,” Rachel said.

Having a massage increases your circulation, she says, which is good for the blood in your body and can in turn help with your immune system and increases your general sense of wellbeing. It can help with limited range of motion due to pain and muscle tension and it will take stress out of the body.

“Massage can also help to ease anxiety and depression through physical touch. Physical touch is something that is important for all of us,” she said.

SKIN CARE

“As we age, our skin changes and our body produces less collagen and elastin, resulting in fine lines, wrinkles and loss of facial volume resulting in a less vibrant appearance,” says Dr. Kristina Britton of Central Minnesota Dermatology. The clinic offers cosmetic, women’s health and hair loss services.

Cosmetic services include neurotoxin injections, dermal filler injections, platelet-rich fibrin injections, microneedling combined with radiofrequency, non-invasive skin tightening and rejuvenation. Visit the

“As we age, our skin changes and our body produces less collagen and elastin, resulting in fine lines, wrinkles.”

DR. KRISTINA BRITTON

office for a free cosmetic consultation with a cosmetic nurse to determine which procedure would be right for you.

Skin care is an important aspect of our self-care. “One in five Americans will develop non-melanoma skin cancer,” says Dr. Britton, “It is the number one cancer in the United States. Skin

cancer is treatable and if caught early, can be lifesaving.” Central Minnesota Dermatology has licensed medical providers that are able to perform skin cancer screening exams.

There are many ways to care for our own bodies to get the most out of them that we can, and the lakes area has a lot to offer. ■

What You Need to Know About the Sun and Sunscreen

BY KRISTINA M. BRITTON, M.D.

With spring just around the corner, it is a great time to discuss the importance of sun protection. We all love the warmth of the sun on our skin and the sun is important to our overall health. Sunlight increases the levels of serotonin in our brain, resulting in more energy and an improved mood. Light therapy is a proven treatment for Seasonal Affective Disorder (SAD). The sun is also needed for our bodies to produce vitamin D. Vitamin D helps regulate calcium and phosphate in our body, which are essential for healthy bones, teeth and muscles. Vitamin D is also important for our immune system.

Despite all these benefits we get from the sun, it can also cause damage to the skin. Sunlight is composed of ultraviolet A (UVA) and ultraviolet B (UVB) wavelengths of light. UVA are longer wavelengths of light that can penetrate deeper into the skin, creating reactive oxygen species that can damage our DNA and cause skin cancer. UVB are shorter wavelengths of light that do not penetrate as deep but can cause sunburns, suppress the skin’s immune system, and can also damage DNA.

The sun does prematurely age our skin, resulting in wrinkles, sunspots, rough and dry skin. These changes in the skin are referred to as photoaging by dermatologists. People spend significant amounts of money to reverse the signs of aging. The global anti-aging market is greater than $62 billion U.S. dollars. The sun also suppresses the skin’s immune system and increases the risk of skin cancer. According to the American Academy of Dermatology (AAD) website, skin cancer is the most common cancer in the United States and that current estimates are that one in five Americans will develop skin cancer in their lifetime. It is estimated that approximately 9,500 people in the U.S. are diagnosed with skin cancer every day.

As with most things in life, sun exposure in moderation is important. Getting 15-30 minutes of sun exposure on the face, arms and hands three times a week is all that is required to maintain an adequate vitamin D level. However, this is dependent on skin type, age, time of day, season, latitude and cloud cover. If you eat a healthy, well-balanced diet, most people get enough vitamin D from their diet. People who live in northern climates tend to be vitamin D deficient as they are not getting enough sunlight through the colder months. If you do not suffer from a malabsorption disorder, it is recommended to get vitamin D from an oral supplement. Despite their advertising, tanning booths are not a good source of vitamin D. Tanning booth light bulbs emit UVA light and very little UVB light, which is the wavelength required to generate vitamin D.

“As with most things in life, sun exposure in moderation is important. Getting 15-30 minutes of sun exposure on the face, arms and hands three times a week is all that is required to maintain an adequate vitamin D level.”

— KRISTINA M. BRITTON, M.D.

as wide brimmed hats, sunglasses, a longsleeve shirt and pants. Sunscreens are an effective way to protect yourself from too much sun exposure. However, there are several myths or frequently made mistakes concerning sunscreen. We will

review them individually.

THE HIGHER THE SPF, THE BETTER. This is incorrect. There is very little difference in the protection from the sun between a sunscreen with SPF 30 and one with SPF 100.

The AAD recommends sunscreen of SPF 30

and higher. Sunscreens that have a higher SPF do not necessarily protect you better, they are just more expensive. The key for protection with sunscreen is applying enough of it. Most adults need about 1 ounce or the size of a shot glass to cover their entire body.

I encourage my patients to spend time outdoors and enjoy all that the Brainerd lakes area has to offer. I am an avid gardener and spend hours outside in my garden. However, I also recommend diligent sun protection. Sun protection has many forms, including sunscreen, sitting in the shade, avoiding the peak hours of sunlight between 10 a.m. and 2 p.m. and sun protective clothing such

I ONLY NEED TO PUT IT ON ONCE. This is also incorrect. No matter what the SPF is in your sunscreen, it will only protect you for a few hours. The AAD recommends re-applying sunscreen every two hours unless you are sweating, in or near water and then it is recommended that you apply it every hour. It is important to note that water, sand, and snow reflect the sunlight, therefore increasing your risk of sunburn.

I DON’T WANT TO PUT CHEMICALS ON MY SKIN. This is a valid point and a common concern for a lot of my patients. There are two types of active ingredients in sunscreen: chemical blockers and physical blockers. Chemical blockers work by absorbing ultraviolet light and transforming it into small amounts of heat by undergoing a chemical reaction. Whereas physical blockers such as zinc oxide and titanium dioxide sit on the surface of your skin to reflect and scatter the ultraviolet light. Although these ingredients do not typically irritate the skin, they are more likely to leave a white

Brainerd, MN 218-829-0946

residue or cast on the skin.

DOES SUNSCREEN HAVE AN EXPIRATION DATE?

Yes, they do. As with a lot of products, sunscreens do have an expiration date. Additionally, sunscreens are also no longer effective if they are exposed to the elements. Leaving your sunscreen in a hot vehicle, boat or camper or allowing it to freeze over the winter does result in loss of effectiveness and it should be replaced every year.

I ONLY NEED TO PROTECT MYSELF WHEN IT IS HOT OUTSIDE AND/OR IT IS A

SUNNY DAY. This is incorrect. Despite the outdoor temperature, when the sun is up, you are being exposed to its ultraviolet radiation. Even though the sun is farther from the Earth and the intensity is

less during the winter months, I still encourage my patients to use sunscreen every day. Cloud cover does not protect you from the sun. Clouds do limit the UVB wavelengths of light, but they do not stop the UVA wavelengths, so sun protection is still very important. This is the same for windows, which block UVB but not UVA light. If you sit by a window or spend time in a car, I do recommend applying sunscreen.

ALL SUNSCREENS ARE THE SAME.

This is not true. For sunscreen to effectively protect you from the sun, it should be broadspectrum, meaning that it protects you from both the UVA and UVB wavelengths of sun, it should also be waterresistant and have a minimum of SPF 30. The key to finding the right sunscreen is finding one that you will put on.

Sunscreens are now available as lotion, spray, gel, stick and lip balms. All forms of sunscreen can be effective if they are applied appropriately. Some sunscreens also come in a “tinted” form. Tinted sunscreens contain iron oxide that protects our skin from visible light. Visible light can cause hyperpigmentation or a condition called melasma. Tinted sunscreen also helps prevent the white cast that can be seen when using sunscreens with physical blockers.

We are fortunate to live in a community that has so many outdoors activities that can be enjoyed year-round. I encourage you to go outdoors and take advantage of all that the Brainerd lakes area has to offer, just make sure you are good with your sun protection, otherwise I may be seeing you in my clinic. ■

Reducing the stigma of mental health

What is therapy and what is it like? That’s the question many contemplate when considering services. For the therapists at Acquire, therapy is using your expertise on yourself, your strengths and our knowledge on mental health to help you get what YOU want out of therapy. We can help recognize patterns, challenge them if needed, offer ways to change that pattern, or if you need attunement and attachment, we can provide that too. We use brain-based techniques to help explain what’s going on in your brain and to treat mental health.

Most therapy services begin with a diagnostic assessment which consists of: current symptoms, family history, social history and a few questionnaires. After that, the therapist and client create goals to accomplish in therapy. Each therapist uses different styles, theories and techniques to reach goals. Studies show that rapport with the therapist is the strongest predictor of therapy success.

Therapy is a service and if it seems like it isn’t a good fit, it is OK to state that and to find a different fit.

Mental health can have a stigma around it. But our brain is an organ too and sometimes it “doesn’t feel good.” Because this can present in a variety of different ways (low mood, worries, lack of motivation, etc), people believe “willpower”

will make it better. Just like we take care of our physical health, we need to care for our mental health. We can’t “will” away symptoms and it helps to have a neutral third party to talk things through.

Acquire provides individual, family and couples therapy for those 6+ in the Brainerd lakes area and in St. Cloud. We also offer comprehensive assessments, ADHD/ neurodivergent and health and wellness coaching virtually. We are always open to new ideas that can help improve mental health and wellness. In Brainerd, our therapy dog, Hudson, will be there to greet you most days.

We have a variety of therapists, all with different personalities and styles. Each therapist’s office is unique. We bring a human approach to therapy, where we put people first. Our first step is to create a non-judgemental stance and a safe environment so everyone feels free to be their genuine self. Afterward, we work on evidencebased techniques to help reduce your symptoms. Most of our therapists have been seen for therapy and understand the vulnerability felt. Our therapists acknowledge their own humanness, faults, and struggles.

Most people will need therapy at some point in their life, just like most people will need medical care. Sometimes people need help going through life’s transitions, grief (loss of any kind, not just death), or life stressors. Some people have significant trauma, major depressive disorder, generalized anxiety or a neurodevelopmental disorder. Some need couples’ or family therapy. Sometimes a few sessions are enough, some people need therapy ongoing and some need to check in here and there. We take a clientcentered, integrative and holistic approach to the treatment of mental health and recognize that our client is the writer in their story.

BY MARY MARANA, EXECUTIVE DIRECTOR

THE CRISIS LINE can help

With mental illness on the rise in all populations across the board, how and where do you go for help especially if you are in a crisis? Sometimes the wait to get an appointment can be weeks out if there are any providers available. We are fortunate to live in the area we do because here we have some of the best mental health services in the state.

Did you know that there is a Mental Health Urgent Care Clinic? It is located at 823 Maple Street in Brainerd. The walk-in clinic is open daily from 10 a.m.7 p.m. (218-454-8001) There is a Mobile Crisis Outreach Team. (MCO) This is a team of mental health professionals, practitioners and peer specialists. MCO will help you with your mental illness crisis at the clinic or if needed will come to where you are. If you are in need of a mental health respite, there are crisis beds available. Now all of this may seem wonderful but how do you access these services or ask about what resources are available for you?

The Crisis Line and Referral Service has been there since 1988 doing just that. You may call anytime if you just need someone to listen when no one else will. The Crisis Line has many resources for you to access the help you are looking

for. The Crisis Line has a mental health professional on call 24/7 when you need that extra help. They know that the sooner the intervention the better the outcome. You are not alone; the Crisis Line is there.

The Crisis Line and Referral Service, a local nonprofit 501(c)(3), is celebrating 35 years of service. It is a confidential, and nonjudgmental 24/7 crisis line for people who need a listening ear, information, referral resources, and crisis mental health service intervention. They provide service to six counties: Aitkin, Cass, Crow Wing, Morrison, Todd, and Wadena. Children, teens, young adults, middle-aged adults and the elderly all have used the Crisis Line service. Issues they face include teenage pregnancy, suicide, depression, financial assistance and respite care for a spouse who has Alzheimer’s.

So, before the situation gets too much for you, call the Crisis Line. 218-828-4357. The Crisis Line and Referral Service where you can go for help. ■

Wing Wellness

Something Wonderful for Yourself

By Sheila Helmberger

From its location in a renovated schoolhouse on the outskirts of Brainerd on Woodrow Road, to the soothing, comfortable and relaxed atmosphere inside, the Wing Wellness Medical Spa offers the perfect setting for a little self-pampering.

Owner Sheila Wing, an Advanced Practice Registered Nurse and Certified Family and Emergency Nurse Practitioner, has thought of everything to offer the services that will help you look and feel your best.

The full line of facial and body-contouring services offered at the spa include microneedling, Botox, lip filling and skin and laser treatments that can help you achieve the look you desire while still being gentle on your skin.

DermaFuse, which is needle-free and utilizes an electric current to achieve facial and body toning, and microdermabrasion and chemical peels aid the texture and elasticity of your skin while treating wrinkles, fine lines and acne. IV Therapy from Wing Wellness can restore hydration and enhance immune functions and keep you on track.

Cellulite reduction, facial and massage services as well as Latisse eyelash treatments, IV therapy to boost immunity and energy levels can all be done at Wing Wellness too. Personalized, professional, in-depth medical weight loss testing and management is also available with our Certified Family and Emergency Nurse Practitioner.

Maybe you’re just looking for a visit to freshen up your appearance. Microdermabrasion is a painless way to remove dead skin cells from your face and body, a chemical peel can help minimize fine lines and wrinkles and dermaplaning will remove the tiny hairs from your face along with dead skin cells that will give you a fresh-faced look that has you glowing.

Whether you schedule a full day of pampering for yourself or make a date of it with friends or someone special, Wing Wellness will help you put together the right services, from head to toe, to meet your desires.

To see the price list for the services offered at Wing Wellness or to learn more about a specific treatment go to wingwellness.com or call 218-839-9463.

NEED HOME HEALTH CARE? Top 10 things to consider

BY STACI GRATTAN, PRESIDENT, GRATTAN HEALTH CARE INC.

I’m Staci. As someone who has been working in Home Health Care Administration since 1992 and the current owner of two home health care companies providing care in greater northern Minnesota, I have spoken to many folks who are beginning their homecare journey. Often they do not know where to begin or even what questions to ask. My heart always goes out to them as they navigate this new chapter in their lives. Through the years I have found it is helpful to advise those beginning the journey some questions to ask as they gather information and make decisions regarding the very personal act of allowing a total stranger and an unknown company into their lives. As we know, knowledge is power and sometimes just knowing what questions to ask can make all the difference. I have gathered a list of those questions here to help those of you new to homecare and perhaps even give some food for thought to those who are homecare veterans.

WHAT IS AMBULATORY SURGERY?

At Central Minnesota Dermatology we offer complete dermatology services for conditions of the skin, hair and nails. Dr. Kristina M. Britton is a board-certified dermatologist who works closely with several licensed, dermatology-trained mid-level providers to offer thorough, comprehensive, and compassionate care in our local communities.

In addition to providing medical services that include diagnosing and treating skin cancers, lesions, warts, acne, skin infections and diseases as well as nail disorders, we also offer cosmetic, women’s health, and hair loss services. Our cosmetic services range from neurotoxin injections, dermal filler injections, and platelet-rich fibrin injections to skin rejuvenation, skin tightening, photofacials, body sculpting and laser hair reduction. Our women’s health services offer treatment for urinary incontinence, overactive bladder, chronic UTIs, recurrent vaginal infections, weak pelvic floor, painful intercourse, loose vaginal walls or vulvar skin, decreased sensation or ability to orgasm and the overall aesthetic appearance of vulva and/or vagina.

We are excited to now have additional hair loss treatments

available for our patients. Our comprehensive approach to hair loss includes a medical exam, potential labs and/or biopsy to confirm the type of hair loss, and treatment for all forms of hair loss. Our hair loss treatments range from Nutrafol hair growth supplements to prescription-strength topical minoxidil/finasteride, oral therapy, and hair regrowth services including platelet-rich fibrin injections and Alma TED treatments.

Lastly, we know the importance of taking care of your skin on a daily basis. In addition to carrying cleansers, moisturizers and sunscreens, we also have several skin care products and prescription medications available for our patients. Having a good daily skin care routine that includes sunscreen can not only help prevent skin cancer but also help maintain a youthful and vibrant appearance.

We look forward to partnering with you to determine the best treatment plan for you, whether it is treatment of a medical condition or to help you feel better about yourself.

Kristina Britton, MD

Brittany Geditz, PA-C

Lindsay Fry, CNP

1WHO PAYS FOR SERVICES?

Check the benefits on your current health plan. Often the health plan card will have a number on the back that can be called. When you call ask the following:

• What kind of s ervices they cover and for how long. If possible get a definition in writing of the covered services according to your health plan.

• In addition, be sure to ask your health plan provider if they have requirements surrounding which kind of homecare provider can provide the benefits they cover. Often payor sources will require certain types of licenses or will only contract to pay agencies with certain credentials.

• Ask how you get authorized for the services to be paid for. Often third party payers have a prior authorization process before they will pay the provider for care.

• When you begin calling agencies, ask them who they accept payment from. There are different types of homecare agencies in Minnesota. They can be broken down into two basic groups and then of course specialty and sub groups from there. The two groups are those that provide services for acute health events (short term) and those that provide longer term care for more chronic conditions. There are also several different license types for providing home care in Minnesota.

For example, our agencies bill private payment, most major insurance plans (if there is coverage for the type of services we provide), workers compensation, Medical Assistance and County Waiver Plans.

2WHAT TYPE OF SERVICES ARE PROVIDED AND WHAT IS THE DEFINITION OF THAT SERVICE?

Each agency is different on this front. Depending on how they are licensed by the Federal Government, Minnesota Department of Health or Minnesota Department of Human services.

3HOW LONG HAVE YOU BEEN PROVIDING HOME CARE SERVICES FOR?

We have been in business since 2001 and our administrative staff has almost 150 years of experience, collectively.

4WHAT AREAS DO YOU SERVE?

Our clients range all across Minnesota from the East to West border and from just north of the Twin Cities to the Canadian border. Clients who lives in remote areas with smaller labor force options and difficult to navigate winter roads may have to get creative with staffing options.

5WHAT IS THE CURRENT STAFFING SITUATION IN MY AREA?

The current health care labor force shortage is no joke. In rural northern Minnesota the odds are higher that you may be added to the waitlist for staffing. Be sure you get an early start when anticipating needs. At our agencies we pride ourselves on our persistence and creativity when staffing for our clients.

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Newly Announced Lakewood Health System Cancer Center ... A GAME CHANGER

As an advocate for advancing rural healthcare and a proud member of the Lakewood Health System team, I stand at the beginning of a new chapter in healthcare for central Minnesota. We are embarking on a significant project: establishing a state-of-the-art cancer center right in our community. This initiative is more than just a medical advancement — it’s a commitment to bringing top-tier oncology care to our area.

The 19,270-square-foot addition will be located off the southwest corner of Lakewood’s Staples clinic and will include a dedicated reception and waiting area. The center will also include 14 infusion bays, 10 medical oncology and two radiation oncology exam rooms, a procedure room, in-house PET/CT, and a linear accelerator, used for radiation treatments. Additionally, oncology case managers will be located within the new space for easy access to patients.

It is well documented that access to specialized healthcare services, particularly in oncology, is often limited in rural areas like central Minnesota. This lack of access can lead to delayed diagnoses, treatment challenges, and a heavy emotional and financial burden on patients and their families. The Rural Oncology Home Model, which Lakewood has championed, addresses these challenges head-on by bringing high-quality cancer care closer to home. This model is revolutionary in integrating palliative care and nurse navigation services, ensuring patients receive comprehensive, compassionate, and coordinated care throughout their

By Wade Swenson, MD

cancer journey.

Establishing a community-based cancer center is a game changer for the region. Traditionally, patients in rural areas have had to travel long distances for cancer treatment, adding stress and inconvenience to an already difficult time. Our new cancer center will alleviate this burden, allowing patients to receive top-tier oncology services within their community. This convenience is more than a matter of logistics; it’s about providing care in a familiar, comforting environment, surrounded by the support of family and friends.

Moreover, this program’s focus on palliative care is a testament to our commitment to treating patients holistically. Palliative care is crucial in oncology, as it focuses on relieving symptoms and stress, and improving quality of life for the patient and their families. By integrating this into our communitybased oncology program, we are acknowledging and addressing the complex needs of our patients beyond their medical treatment.

The nurse navigation services are another

We Choose .Hope.

cornerstone of our program. Navigating the healthcare system can be daunting, especially when coping with a cancer diagnosis. Our nurse navigators guide patients through every step, from understanding their diagnosis and treatment options to coordinating appointments and care plans. This personalized approach aligns perfectly with Lakewood Health System’s mission to provide quality, personalized healthcare for a lifetime.

The impact of this project extends beyond the immediate healthcare benefits. It signifies a commitment to the long-term well-being and development of central Minnesota and the Lakewood communities. By investing in such a facility, we are improving healthcare access and contributing to the region’s economic and social vitality. The cancer center will create jobs, foster community engagement, and position central Minnesota as a healthcare innovation and excellence hub.

The new cancer center and Rural Oncology Home Model embody the essence of Lakewood’s mission and vision. They represent a significant leap forward in providing quality, personalized healthcare and empowering health and well-being in our community. As a medical professional committed to this cause, I am incredibly proud to be part of this transformative journey. Our collective efforts today will pave the way for a healthier, more resilient community tomorrow, where high-quality cancer care is accessible to all in the heart of central Minnesota.

Jessica Nybakken, AOCNP

Alyssa Manning, FNP

Mariah Nieman, FNP

Wade Swenson, MD

6WHO DO I CALL WHEN I HAVE A QUESTION OR PROBLEM WITH MY SERVICES?

Each company is structured a bit differently, before choosing make sure you understand the support system you have in place with your chosen agency. Is there someone familiar with your situation to address your concerns when you call? Home Health Care can be one of the most personal health care services you ever utilize, your physical and mental comfort as well as trust in your company and caregivers is incredibly important.

7WHAT ARE THE QUALIFICATIONS REQUIRED FOR YOUR IN-HOME STAFF?

What kind of training, credentials, background checks etc are done at the agency. This is very important information that people often make assumptions about. Empower yourself with the knowledge of who will be coming into your private living space and what they know about the job they will be doing.

8CAN MY CARE BE CUSTOMIZED?

Most agencies make a personalized plan of care for the in-home caregivers to follow. This plan of care can be changed whenever there are changes in health conditions. If the agency you have chosen doesn’t have a personalized plan of care the in-home caregivers are oriented to, that could be a red flag depending on what types of services you are receiving.

9WHO TRAINS AND SUPERVISES THE IN-HOME CAREGIVERS AND HOW OFTEN ARE THEY SUPERVISED?

Knowing the basics behind the training process and how often your staff will be monitored is an important part of your planning process as you set up care either for the first time and or with a new agency.

10IS THE AGENCY INSPECTED BY AN OUTSIDE ENTITY?

Most agencies carry state or federal licenses. Those licensing agents should be performing audits of some sort. All audit results and complaints against agencies are public records and can be checked. ■

Our experience. Your peace of mind.

“Empower yourself with the knowledge of who will be coming into your private living space and what they know about the job they will be doing.”

— STACI GRATTAN

ADVERTORIAL

Expert Heart Care, Close to Home

By Sheila Helmberger

Expert cardiology care is closer than you think.

Allina Health Minneapolis Heart Institute in Baxter offers expert cardiovascular care from respected professionals and sub-specialists while allowing you to keep your appointments close to home.

The cardiologist group, based out of Abbott Northwestern Hospital in Minneapolis, has been coming to the area for decades. Their presence has grown to include specialized services, establishing them as a fixture in the local medical community.

Today the group serves as the primary cardiology provider for Baxter, Riverwood Healthcare Center in Aitkin, Cuyuna Regional Medical Center in Crosby, and Lakewood Health System in Staples.

Allina Health Minneapolis Heart Institute also hosts several sub-specialists who travel to the Baxter clinic to see patients.

“The sub-specialists that I work with through the Minneapolis Heart Institute are internationally recognized in their specialties,” said Dirks. These include physicians who specialize in structural heart disease, interventional cardiology, and heart failure, as well as transplant specialists, electrophysiologists, vascular surgeons, a pulmonary hypertension specialist, and cardio thoracic surgeons.

Dr. Timothy Dirks is a Cardiovascular Disease Specialist who works at the clinic in Baxter. He says local staff provide services such as stress tests, noninvasive angiograms, cardioversions to restore heart rhythms and other nonsurgical procedures.

In addition to the extensive cardiology services offered at the Baxter clinic and neighboring facilities,

“We also have telemedicine services where partners and specialists from the cities can see patients virtually. We try to take care of everything that we can locally.”

Local cardiology means patients can have an assessment done here, make one trip to the cities for a procedure if one is necessary, and then have their follow-up care done right in the area, close to home, afterwards.

“Our Baxter staff is very committed to providing patientfocused care,” said Dirks. Patients from other areas, such as Park Rapids, Thief River Falls, Ely, and International Falls have also been seen at the clinic, which is home to about 25 employees, including advanced practice providers.

FROM ROME TO AITKIN: Life-changing hernia surgery

“Everything fell into place for me so nicely, I got an appointment with Dr. Shawn Roberts, who treated me with such respect and compassion.” — MARGARET CURRY-MICHELANGELI

BY RIVERWOOD HEALTHCARE CENTER

Margaret Curry-Michelangeli, who lives in Rome, Italy, is a patient who traveled the longest distance to have hernia surgery at Riverwood Healthcare Center in Aitkin, Minnesota.

Given her plans to visit her family in northern Minnesota, Margaret asked her sister, Kim, if she would check into the possibilities for hernia surgery during her stay around the Thanksgiving and Christmas holidays. Searching online, Kim found Hernia Specialists with a team of four general surgeons who practice at Riverwood in Aitkin.

“Everything fell into place for me so nicely,” Margaret explains. “I got an appointment with Dr. Shawn Roberts, who treated me with such respect and compassion. He had just returned from a trip to Italy, so we had something in common right away.”

Margaret adds, “I had been waiting to have my hernia repair surgery for several years and was very nervous about having it done. But Dr. Roberts and team were so reassuring to me, and the whole experience from my

first clinic visit through follow-up care was great.”

Dr. Roberts performed Margaret’s hernia repair with a robotic-assisted, minimally invasive procedure, which did not require an overnight hospital stay.

“This has been a life-changing experience for me,” Margaret says. “I know I would not have been able to get this high-quality surgery in Italy’s public health care system. I would highly recommend Dr.

Roberts and the Riverwood team to others.”

YOUR HERNIA YOUR CHOICE

At the Hernia Specialists of Minnesota, we recognize that there is one thing many patients with hernias are not offered, choice. For decades we have prided ourselves in working together with our patients through a shared decision-making process to develop a treatment plan. We offer a wide range of repair and reinforcement options allowing us to do what is right for you. ■

For an appointment for hernia care, call Riverwood at 218-927-6904. For more information go to https://herniaspecialistsmnriverwood.org

"We Have Weight Loss Down to a Science."

Great River Eye Clinic Would Like To Improve Your Quality Of Life

A healthy lifestyle should involve lots of physical activity, whether it is playing sports, enjoying the outdoors, or exercising in a gym. All these activities can be more difficult when you wear prescription glasses, as glasses fog, fall and do not fit comfortably with protective equipment.

Struggling with glasses should not deter you from doing what you love. Gaining independence from glasses can be a game changer. Many people pursue refractive surgery to become less dependent on glasses.

When considering a refractive surgery like LASIK or PRK, there are some questions we all have. Many of those questions revolve around finance, as most insurers do not cover the procedure. Lots of refractive

surgery providers advertise very low rates to get you in the door, then they add upgrade and add-on fees.

At Great River Eye Clinic, there is one flat rate that covers mild to strong prescriptions and allows you and your surgeon to select the procedure that is best for you, not just the one that fits within your budget. Taking steps toward freedom from glasses today makes a healthy lifestyle more accessible.

More commonly asked questions about LASIK

Q: How long do I need to miss work after LASIK?

A: You can have the procedure and be back to your normal day-to-day activities very quickly. Most people return to work within two days. These options will be discussed with you

during your examination.

Q: Does it hurt?

A: No, the actual LASIK procedure does not hurt. Some patients do experience discomfort during the first few hours after surgery. Over-thecounter pain medication will usually suffice.

Q: What if I have astigmatism?

A: LASIK can help correct astigmatism.

Q: What can I expect as a result?

A: LASIK can improve your vision without the use of contact lenses or glasses; many patients see 20/20 after LASIK.

Q: Will LASIK change my depth perception?

A: Many patients report their depth perception has improved after their procedure with LASIK.

be kind to your mind:

PRIORITIZING MENTAL HEALTH IN YOUR EVERYDAY LIFE

BY CHELSEA ORNELAS

What images come to mind when you hear the word “healthy”? Colorful vegetables and fruits, hearty salads, and/or fit people working out or running? A search on Google Images would affirm that. Yet there is a vital aspect of health that is harder to picture and often harder to know how to care for — mental health.

Local mental health care experts were able to give a clearer understanding of the term “mental health” and how to make it a priority in daily life.

Amanda Mithun is a Licensed Marriage & Family Therapist who works for Lakewood Health System in Staples, as a Behavioral Health Home Integration Specialist and provides therapy to students at Central Lakes College.

Dr. Karen Golombecki is a Licensed Psychologist who works for Cuyuna Regional Medical Center in Crosby, as part of the Behavioral Health Team. She specializes in Rehabilitation Psychology and Health Psychology, supporting individuals in adjusting to difficult life changes in a matter-of-fact and down-to-earth manner.

What is mental health? Why is it important?

AMANDA: People often equate mental health with mental illness. However, this is very different. Mental health is like physical health — it can be both unhealthy and healthy; and there are things we can do to improve it. The definition I like to reference most is from the World Health Organization. It’s long, so I’ll share just the first two sentences: “Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. It is an integral component of health and well-being that underpins our individual and collective abilities to make decisions, build relationships, and shape the world we live in.”

DR. GOLOMBECKI: Mental health is the ability to manage day to day life without overwhelming emotional distress or drain. It’s the ability to pull from one’s resources to manage stressors. With my clients, I focus a lot of emotional energy, aspects in our control, and return on investment when we exert our energy (emotional, cognitive, or physical)

How do you emphasize the importance of mental health in your practice? What suggestions do you have to help people make mental health a daily priority?

DR. GOLOMBECKI: I think that “self-care” tends to have a negative connotation, such as “self-care is selfish.” I use the term “refueling” instead. I use the analogy of a NASCAR car. The car could be in the lead, outpacing many around it, and yet it still needs to go into the pit stop periodically to get more fuel and change the tires.

We need to incorporate refueling into our daily life. Refueling doesn’t need to be a week on a faraway beach with a drink with an umbrella in it, or a 90-minute massage (although both would be great). It can be small little bite-sized refueling throughout the day, like funny cat videos on YouTube, taking

a nap, eating an ice cream sundae, or staring out the window. All these things can be refueling, and don’t require significant planning to incorporate into our day to day lives.

AMANDA: A common question I ask the clients I work with is, “What are you doing to take care of yourself?” This can be simple: deep breathing techniques, journaling, or taking a walk, and often these are things we do anyway. Recognizing that these are good for our mental health can adjust our focus from things we need to do to things we are currently doing that can help nourish us. I like to talk about how we are not necessarily adding things to our day — because who needs more to do each day? But finding things we are already doing on occasion and bringing that into our daily lives. And being intentional about these things.

What signs indicate a person may need to pay more attention to their mental health?

AMANDA: Every human has times of ups and downs in their lives. No one is free from pain and discomfort. Life is about learning to manage these times. It’s important to be aware of changes in ourselves that feel disruptive: exhaustion, irritability, energy shifts, and moodiness can be signs you want to explore what you are doing to take care of yourself or seek support from others.

DR. GOLOMBECKI: If we are noticing that we are getting out of our routine, we are having more difficulty with motivation, emotions are arising to the surface quicker than before, or that we are having difficulty concentrating, those might be some good signs that we need to change things up a bit, and focus more on mental health (and possibly reach out to others, such as a trusted friend, spiritual leader, or mental health professional for more support). ■

YOU ARE NOT ALONE

If you are feeling overwhelmed, helpless, alone, worried, or frustrated (or you know someone who is), there is local and immediate help.

CRISIS LINE –

24 HOUR A DAY, 7 DAYS A WEEK

Call: 218-828-HELP

Toll-free: 800-462-5525

Text: “MN” to 741741 (English) or “HOLA” to 741741 (Spanish)

WhatsApp: 442-AYUDAME (Spanish)

VISIT THE MENTAL HEALTH URGENT CARE CLINIC operated by Northern Pines Mental Health Center

Open daily 10 a.m. to 7 p.m. 823 Maple Street, Brainerd MN 56401 Call: 218-454-8001

Resources

FOR DIGGING DEEPER INTO DAILY MENTAL HEALTH PRACTICES

APPS

Calm, Finch, How We Feel, and MindShift CBT

BOOKS

“The Gifts of Imperfection” by Brené Brown

“Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience” by Brené Brown

“The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma” by Bessel van der Kolk

“Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski & Amelia Nagoski

“Unfu*k Yourself: Get Out of Your Head and into Your Life” by Gary John Bishop

PODCASTS

“Hidden Brain”

“The Happiness Lab”

“10 Percent Happier”

“Happier with Gretchen Rubin”

“Life Kit: Health”

VIDEOS

Brené Brown: The Call to Courage

Brené Brown: The Power of Vulnerability TED Talk

What’s So Funny About Mental Illness? From Ruby Wax

Healingwithin

MakeaDifferencein

Embodied counseling uses body practices intertwined with traditional talk therapy, weaving in research backed therapeutic yoga techniques such as breathwork, movement, and mindfulness to regulate and balance the nervous system, process emotions while moving energy in the body, and address symptoms from the inside out; using embodiment to bring awareness to the various levels of the self. We collaborate to work alongside you at your pace, as we know that you have the tools to heal within you and we are simply a support to get you to where you want to be.

Stress is felt in the body and therefore healing requires us to listen to what our body is saying. Think about a time when you cried and felt much more calm after or sang a song at the top of your lungs and immediately felt a release? When combined with traditional talk therapies such as Cognitive Behavioral Therapy (CBT), this approach to counseling focuses on staying present, non judgment, and acknowledgement and acceptance, all which lead individuals to increased self regulation, a heightened sense of well-being, and a greater sense of feeling whole.

“An embodiment practice is a method of using the unique sensations of our body as a tool to develop awareness, stay present, self-regulate, feel whole, find balance, feel connected, know yourself, love yourself, and feel empowered.” - Somatic Movement Project Danielle

Embracing the Health Benefits of Juicing Sipping Wellness:

—SUBMITTED CONTENT—

BY JAMI NELSON, The Just Juice Co-owner and Holistic Health Coach

In a world where our busy lives often leave us reaching for convenience over nutrition, the simple act of consuming juice emerges as a pillar of health.

Picture this: a rainbow of fresh fruits and vegetables, transformed into a vibrant beverage that not only tantalizes your taste buds but also elevates your well-being.

In the hustle and bustle of our daily routines, we often find ourselves falling short on the essential nutrients our bodies crave. Enter juicing, a delightful ritual that allows us to take charge of our health with every sip. The concept is simple yet profound — extracting the goodness of fruits and vegetables in liquid form, ensuring that our bodies absorb a concentrated dose of vitamins, minerals and antioxidants.

One of the remarkable aspects of juicing lies in its ability to bridge the gap between our busy lifestyles and our nutritional needs. Consider it a personalized wellness potion that caters to the unique demands of your body. As we indulge in the richness of kale, spinach, citrus, root vegetables and more, we unlock a treasure of nutrients that might be overlooked in our everyday diets. Fruits and vegetables are not merely sources of nutrients; they are biochemical powerhouses that fuel our bodies with essential elements for optimal functioning. The vibrant colors of these natural wonders signal the presence of phytochemicals, each with its set of health benefits. From the

immune-boosting properties of citrus fruits to the anti-inflammatory prowess of leafy greens, every plant-based morsel contributes to a harmonious balance within.

The fiber content in fruits and vegetables plays a pivotal role in supporting digestive health, regulating blood sugar levels, and promoting a sense of fullness that aids in weight management. Additionally, the antioxidants found in these foods act as warriors against oxidative stress, fortifying our cells and tissues against the wear and tear of daily life.

What makes juicing truly special is its authenticity in delivering health benefits. It’s not about strict diets or complex regimes; it’s about embracing the natural goodness that Mother Earth provides. With a juice in hand, you become the architect of your well-being, crafting blends that resonate with your taste buds and nourish your body from within.

Juicing isn’t just a fleeting trend; it’s a genuine commitment to selfcare. The process involves breaking down the cellular walls of fruits and vegetables, making it easier for our bodies to absorb the vital nutrients they contain. This means that with each sip, you’re not just drinking a delicious concoction — you’re providing your body with the building blocks it needs to thrive.

Juicing is more than just a beverage; it’s a holistic approach to health that empowers us to embrace the abundance of nature and take our health into our own hands — one sip at a time. Cheers to the journey of wellness, one delicious juice at a time! ■

speaks

“We proudly serve customers across Aitkin County, Cass County and Crow Wing County!”

“Shannon’s Auto Body has provided auto body repair in Brainerd, MN since 1996.”

“We go above and beyond to make sure you receive the repair service you deserve.”

“We can repair vehicles of every make and model.”

“Our company is an I-CAR Gold Class Member, ASE Certified and Sikkens Waterborne Certified.”

“Our team is committed to 100% Customer satisfaction.”

“We Offer Sales, Services and parts for both Western Snow Plows and SnowEx plows”

Going theextra mileto carefor you.

Riverwood’spersonalizedandcompassionate careiswhatmakesusapreferredhealthcare providerinnorthernMinnesota.

AtRiverwoodHealthcareCenterwearechangingthewayyou experiencehealthcare.Together,wewillbringyouroboticsurgical precisionanddiagnosticinnovation,includingourbest-in-classMRI scannerdesignedforreducedscantimesandincreasedpatient comfort.Personalizedcarewithintegrity,compassionandexpertise gettingyoubacktolivingyourbestlifeagain. Ourstate-of-theartsurgeryexpansionopensinAugust2024.