inBemidji Spring 2022

Vo t e d

E PL AC FI R S T S T B E s ot a Mingnaezine Ma 2021

Spring 2022

SLEEP HABITS RESETTING FOR THE SEASON

EE

TO SPOT IN BEMIDJI THIS SPRING

& postpartum mental health

FR

7BIRDS

Parents

Mission: To reduce the impact and harm of sexual violence in the communities we serve Crisis Line:1-800-708-2727 | Beltrami, Cass, Clearwater, Hubbard Counties Crisis Line: 1-866-747- 5008 | Itasca & Aitkin Counties Providing advocacy & support for all survivors of sexual violence within the communities we serve while strengthening our community through prevention education. All services are FREE and CONFIDENTIAL! We are a Minnesota Non-Profit that has been serving our counties since 1977.

Website: www.supportwithinreach.org

Services Provided: Victim Support & Advocacy Services • 24-hour Crisis Lines • Follow-Up Support • Medical Accompaniment to Sexual Assault Examination • Law Enforcement/Prosecution Advocacy throughout the Court Process • Support Groups • Outreach Throughout the counties we serve Prevention Education & Awareness Programs • All School aged Prevention Education • Professional Development related to issues surrounding sexual violence • Community Awareness • Other programs available as requested Systems Change Programs • Sexual Assault Multi-Disciplinary Action Response Teams • Sexual Assault Nurse Examiner Programs (Itasca County only) Community Action Volunteer Programs • Accepts Volunteers/Interns

Main Business Office: 1510 Bemidji Ave. Ste.13 Bemidji, MN 56601 218-444-9524 Walker: 609 MN Ave. W, PO Box 102 Walker, MN 56484 218-547-4892

Bagley: 79 Spencer Ave. SW Ste. 1 PO BOX 425 Bagley, MN 56621 218-694-2210 Grand Rapids: 9 Willow Lane Grand Rapids, MN 55744 218-326-5008

Park Rapids: 323 Main Ave. S Park Rapids, MN 56470 218-237-0300 Aitkin: 312 Minnesota Ave. Ste. 2009 Aitkin, MN 56431 218-927-6226

Home Loans Options, options, options!

We can help you with all your homeownership loan needs.

Competitive Rates Fast, timely, application and loan approval process Local, friendly loan officers

1317 Paul Bunyan Dr NW Bemidji, MN | Located Next To The Paul Bunyan Mall Phone 218-558-5240 | www.anbmn.com

A BEMIDJI PIONEER PUBLICATION

802 Paul Bunyan Dr. SE, Suite 19 Bemidji, MN 56601 218-333-9200

STAFF Editor Jillian Gandsey Creative Director Mollie Burlingame Advertising Lindsay Nygren Business Larisa Severson

ADMINISTRATION Publisher/Advertising Director Todd Keute Editor Annalise Braught Controller Tammie Brooks

TO ADVERTISE 218-333-9200 James Hanson jhanson@bemidjipioneer.com

Questions and Feedback Email inBemidji at inmagazine@bemidjipioneer.com Volume 9, Issue 2

Copyright © 2022 Bemidji Pioneer

22

in Bemidji

All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained.

ON THE COVER Cover art designed by Tanya Antusenok.

inBemidji’s mission is to be Bemidji’s and the surrounding area’s local lifestyle magazine. We strive to enhance the quality of life for the people of the Bemidji area by informing them about all of the amazing people who live in our community. Our concentration is on everything local: fashion, food, health, and most importantly, unique individuals and stories.

We strive to maintain a high level of integrity as an inspiring, local media presence for our readers and provide advertisers with a high-quality, effective marketing medium.

Bemidji online!

Bemidji near the bottom of the page.

Read the award-winning in Visit bemidjipioneer.com, then click on in

instagram.com/inbemidjimag 4 | in Bemidji Spring 2022

facebook.com/inMagBemidji

twitter.com/inMagBemidji

inside Spring 2022

10

Features 10 Sleep habits

16 22 26

06

Our staff writer Bria Barton takes a deep dive into how you can reset your sleep habits for spring.

Postpartum mental health

Community members are partnering to support the mental health of new parents in the Bemidji area.

Birds to spot in Bemidji

The inBemidji staff has picked seven of the most gorgeous migratory birds for readers to spot this season.

Store-bought biscuits

In the Larisa Cooks kitchen this spring, we’ve got four recipes using store-bought biscuits including breakfast and dessert.

In this issue

06 15

DIY: Easter eggs

30

Spot the difference

Bookmarked

26 Spring 2022

in Bemidji | 5

by Jillian Gandsey

in Bemidji editor

Alternative

Easter

eggs For the spring edition of inBemidji, we’ve got some alternative methods for decorating Easter eggs this season. If you’re tired of the traditional way (or the mess) of dyeing eggs at the kitchen table, these options, especially the Washi Tape Eggs, are much more appealing. For the Washi Tape Eggs, it would be beneficial to prepare some pieces of tape if children are involved and pre-rip some of it. The Feathered Eggs would be beautiful in a centerpiece basket and are quite simple to make. Both use Mod Podge, which could certainly be handled by the adult in the room, but also washes off easily. Happy Crafting!

Richard Phelps 218-766-5263

rphelps@century21dickinson.com Facebook @DickPhelpsRealtor

6 | in Bemidji Spring 2022

what you need: washi tape eggs

Paper mache eggs Mod Podge Foam paintbrush Washi tape

feathered eggs

Plastic white eggs Mod Podge Foam paintbrush Feathers

Spring 2022

in Bemidji | 7

directions: first

Put small pieces of washi tape around the eggs. If working with children, it might be easier to pre-cut some of the washi tape for them to stick on.

second

Work your way all around the egg until it’s fully covered. Two different sizes of washi tape help to get full coverage but isn’t necessary.

third

Cover the tape and eggs with Mod Podge using a foam paintbrush. It doesn’t have to be perfect, but it will help the tape stick to the egg and give it a nice glaze.

fourth

Let the Mod Podge dry for at least an hour before handling the eggs.

Faire Art Festival

July 9-10, 2022

50+ Artist

BOOTHS AVAILABLE

first

Make sure the plastic egg is clean. Use the foam paintbrush to put a nice even layer of Mod Podge on the egg.

second

Place the feather on top of the Mod Podge. We found it easiest to use your finger to push the barbs of the feather onto the Mod Podge and then leave the fluffier part of the feather somewhat unstuck. If the feather goes on wonky, you can always use the brush to go over it with another light layer of Mod Podge.

third

Let the Mod Podge dry for at least an hour before handling the eggs.

Art FaireFaire Art Festival July 9-10, 2022

Festival

Kim Paulson

July 9-10,April 2022 1, 2022 50+ Artist APPLY BY

50+ Artist

BOOTHS AVAILABLE

application available at www.bagleyarts.org

Questions?

baacjess@gmail.com BOOTHS AVAILABLE or call 218-368-7524 The Faire Art Festival is hosted by

BA AC BAGLE Y ARE A

Original artworks in all art media accepted!

APPLY BY

8 | in Bemidji Spring 2022

Original artworks in all art media accepted!

AR TS COLL ABOR ATIVE

Kim Paulson

April 1, 2022

application available at Original www.bagleyarts.org

artworks in Questions?

www.bagleyarts.org

144 Peaceful Meadow Lane SE (former Value Smart building) All the Convenience and Security You Need!

• 24-hour Access • Great Customer Service • Onsite Security • Digital Video Surveillance • Online Bill Pay

• Variety of Unit Sizes Available • Climate Controlled • Boxes & Supplies • Portable Rental Storage • Truck Rental

Reserve your unit today!

218-751-5343 www.myhideoutstorage.com

Portable storage delivered to your home!

Customer can load or have our professional crews load.

Call Today!

• • • •

Moving

Commercial & residential Local & long distance Full service, Professional Packing Gun Safes and Pianos

3501 Laurel Dr. NW, Suite 1, Bemidji

218-751-5343

www.merchantsmoves.com

Things to know before hiring a mover

Many generations of experience

Legal movers must carry worker’s compensation insurance if they have employees. If they do not have this coverage and one of their people gets hurt moving your goods, it could involve you in a worker’s comp case. Customers should ask for proof of a work comp certificate.

For more moving tips, visit our website:

Merchants Moving & Storage has been a local, family owned moving company in northern Minnesota for many generations. We still focus on the values of customer service that have made us the best choice for your family’s or business’ move. We focus on customer service which has been at the core of our company for generations.

For more moving tips, visit our website:

www.merchantsmoves.com

www.merchantsmoves.com Spring 2022

in Bemidji | 9

sleep schedule

RESETTING YOUR

by Bria Barton in Bemidji staff

How often do you find yourself pressing your alarm’s snooze button in the morning because your bedtime came way later than you intended? What about reaching for cup after cup of caffeine just to make it through the day without a nap?

If this sounds like you, you may be in need of a sleep reset.

Nature hardwired us to sleep for a third of the day, meaning we spend a third of our lives sleeping. Yet, while we spend countless hours partaking in self care while awake, we don’t always ensure our unconscious minds get the same level of care as our awake selves.

Some of us fall victim to “revenge bedtime procrastination,” a decision to sacrifice sleep for leisure time that is driven by a daily schedule lacking in free time. According to the National Sleep Foundation, for people in high-stress jobs that take up the bulk of their day, revenge bedtime procrastination is a way to find a few hours of entertainment even though it results in insufficient sleep.

As a result, late nights followed by early mornings can lead to some pretty bad sleep deprivation, ultimately affecting our overall health.

But fear not, the best remedy for sleep issues is a sleep reset to encourage healthy sleep hygiene. As we enter into spring and our bodies begin to readjust to longer days – which are ultimately busier than the winter slumber – here are some tips to reset your sleep schedule.

And remember, consistency is key – it’s going to take more than a day or two of good sleep habits to see results.

Can an education in Minnesota’s north woods transform you?

Find out.

SCHEDULE A CAMPUS TOUR AT WWW.BEMIDJISTATE.EDU/VISIT A member of the colleges and universities of Minnesota State, Bemidji State University is an affirmative action, equal opportunity educator and employer.

10 | in Bemidji Spring 2022

consistency is key -

Develop a routine

Developing a stable routine to use every night to prepare for bed, along with keeping a consistent bedtime and wake-up time – including on non-working days – is crucial to healthy sleep hygiene, according to the National Sleep Foundation.

Most adults need between seven to nine hours of sleep per night – however, this varies by person and can sometimes be less or more. We know our bodies better than anyone, so it’s important to be in tune with our needs and decide how much sleep truly makes us our best functioning selves.

Additionally, in scheduling our bedtime and wake up times to achieve our personalized sleep number, we should also factor in time for ourselves. The first and last hour of our days have the power to make or break the hours that follow, which is why

it’s going to take more than a day or two of good sleep habits to see results.

we should be wise in how we choose to spend our time.

Ideally, for the first hour of the day, we should spend it setting our agendas and goals, along with taking the time to nourish and ready our bodies for the day ahead. And for the last hour, we should spend it preparing to rest our minds and bodies. Perhaps, sip on a warm cup of chamomile tea while reading a couple chapters of a novel.

During these times, it’s smart to avoid television, phones and social media because we want to be proactive, not reactive. In other words, we don’t want what we see or hear to influence our mood for the rest of the day.

And at night, we don’t want our minds to be filled with thoughts that might disrupt our rest.

Take these sole hours to develop morning and bedtime rituals that are geared toward positive inward focus on oneself.

Put the electronics to bed before yourself

It can be easy to get into the habit of mindlessly scrolling on our phones during the evening or even switching on the television while tucking ourselves into bed.

After all, our minds have been psychologically engaged all day and the idea of relaxing with no outside influence can be a little unsettling at first.

But according to the National Sleep Foundation, it’s important to stop the use of electronic devices, including cell phones, television and tablets, for at least a half-hour, and ideally longer, before bed.

Not only does the blue light from screens suppress our melatonin – a hormone responsible for controlling our sleep-wake cycle – the alerting properties of the device itself (e.g. a Facebook post that

triggers our thoughts and emotions) can delay REM sleep.

In essence, we need to be mindful of our screen use especially at night but also during the day, as it can negatively impact both our physical and mental health.

Invest in a pair of blue light-blocking glasses The National Sleep Foundation says prolonged use of electronic devices during the day can negatively impact our sleep too – especially among adolescents – with common effects being shorter sleep duration, longer sleep onset and more sleep deficiency.

In reality, it can be easier said than done – or at least take a lengthy adjustment period – to decrease our screen time, especially if we rely on blue lightemitting electronics to do our jobs.

Spring 2022

in Bemidji | 11

But in recent years, blue lightblocking glasses have garnered popularity as the downsides of too much screen time and the upsides of proper sleep hygiene have come to light.

These specialized glasses feature lenses that limit exposure to blue light, which is found in cell phones, tablets, computers, some light bulbs and sunshine.

Some makers of these glasses also assert they help prevent eye strain, but the scientific jury is still out on that claim.

Nevertheless, an article published in 2021 in Applied Psychology gathered data from 63 managers and found that wearing blue light glasses improved sleep quality and quantity and also improved work performance.

Another small trial, published January 2019 in the Journal of Psychiatric Research, found that amber-tinted blue light glasses worn for two hours before bed improved sleep for individuals with insomnia. It helped them fall asleep faster and log a longer, higher-quality night of sleep.

Create an environment that caters to sleep Sometimes, we might be doing everything right when it comes to developing healthy sleep hygiene, but nevertheless, the sleep reset we’ve all been craving still isn’t happening.

In this case, the problem may not be us, but rather, our environment. Perhaps, we have a rock hard mattress that leaves little to be desired when it comes to comfortability; or a bright flood light shines into our bedroom making it feel like daytime rather than night; or, that noisy neighbor doesn’t understand the meaning of quiet hours.

Whatever the case, it’s affecting our sleep – and, in turn, our health.

Therefore, creating an inviting bedroom environment that is dark and quiet and has a comfortable mattress and bedding can make going to sleep more appealing. Also, an inviting sleep space may counteract the desire to sacrifice sleep for leisure activities, the National Sleep Foundation said. n

Need Furnace & A/C Maintenance this Spring? We Can Help!

Providing Indoor Comfort for your Home and Business.

Stop in or call us today to get a

FREE ESTIMATE!

We Take Pride in Your Comfort.

172 Spirit Ave Bemidji VOTED #1 -THE-

BEMIDJI AREA

12 | in Bemidji Spring 2022

218-444-4328 naylorhvac.com

sleep and waking up

ADDITIONAL AIDS FOR zzzzzzz zzzzzzzzzzzzzzzzzzzzzzzzzzz

zzzzz zzz

1. Buy a sunrise alarm clock. These clocks gradually expose our bodies to light – just as if we were organically woken up by a sunrise. According to research, they can be effective in waking us up because they tap into the body’s innate biorhythms.

2. Avoid large meals, caffeine and alcohol at night. Using stimulants and spirits, as well as having a big food brick in the stomach before bedtime are not conducive to sleep.

3. Get some exercise. Being physically active during the day can help one fall asleep more easily at night.

4. Use a white noise machine. They may help in getting a better quality night’s sleep by masking environmental or outside noises that are causing disturbed sleep. Not only can they help one get to sleep but also stay asleep, and may even help to train the brain to know when it’s time to snooze.

5. Take magnesium. Not only does the supplement encourage a sense of calmness and relaxation, it can also help regulate our circadian rhythm and reduce levels of cortisol, a stress hormone. Of course, always consult a doctor before use.

6. Use aromatherapy. Certain oils are known to have the power to lift moods, regulate emotions and improve sleep. Lavender oil is the most popular soother, but other relaxing oils for sleep include ylang-ylang, marjoram, frankincense, cedarwood, neroli and chamomile.

5 unique facilities located in F osst on , B agl ey & K ell iher  Memory Care  Assisted Living

Communities

 Skilled Nursing  Physical Rehab

FIND YOUR PERFECT

CORNERSTONE

Call Gloria at

218-694-6552

VISIT OUR WEBSITE AT WWW.CORNERSTONESHC.COM

GET SCREENED Colorectal health Even without a family history or risk factors, you can get colorectal cancer. That’s why those at average risk should start regular screenings at age 45. A preventive screening is the best way to find an issue early, before symptoms begin. All it takes is one day and one screening to safeguard your health.

Call your local Sanford Health Clinic to schedule your screening.

568-957-199 2/22

14 | in Bemidji Spring 2022

BOOKMARKED For the spring edition of Bookmarked, inBemidji has partnered with Four Pines Bookstore, located in downtown Bemidji, on our seasonal selections. They’ve prepared a delightful collection of reads that will be out in March.

Happy reading!

Sea of Tranquility

By Emily St. John Mandel

Run, Rose, Run

By Dolly Parton and James Patterson

One Italian Summer

By Rebecca Serle

The Diamond Eye

By Kate Quinn

Hook, Line, and Sinker

By Tessa Bailey

Shadows Reel

By CJ Box

The Recovery Agent

By Janet Evanovich

Girl in Ice

By Erica Ferencik Spring 2022

in Bemidji | 15

Mothers and mental

health

Community members partner to support the mental health of new parents

by Nicole Ronchetti

in Bemidji staff

Myths surrounding new motherhood abound.

New parents are immediately filled with joy and love; bonding with the baby is simple and easy; everything is magical.

Of course, while these things may happen, they certainly aren’t the only things a new parent might experience.

Contrary to these happy expectations, mothers and fathers are often exhausted, stressed and overwhelmed.

“There’s a lot of myths of motherhood that it’s supposed to be this joyous experience, everything is supposed to be wonderful,” said Cailee Furer, director of the Bemidji Early Childhood Collaborative, “and the truth is it’s not always like that.”

Cailee recently realized just how common the struggles with postpartum mental health are when she was teaching a class for new parents.

“Every single parent around that table had a story about their postpartum experience and how they had some level of depression or anxiety and didn’t even recognize it until after the fact,” Cailee explained.

Around 80% of mothers experience a period known as “baby blues,” a few weeks following birth that are characterized by low moods and energy. For around one in seven women and about 25% of fathers, this can be followed by postpartum depression, which lasts longer and can have more intense feelings.

16 | in Bemidji Spring 2022

Those experiencing postpartum depression might feel sad, irritable, fearful or emotionally disconnected. Many report difficulties with sleep, obsessing over safety, or feelings of guilt and shame.

There can also be “red flag” symptoms, such as thoughts of harming yourself or the baby, seeing or hearing things that aren’t there, or being unable to think or communicate clearly. If someone is showing any of these signs, it is important to seek immediate medical attention.

While these experiences are incredibly common, new and expecting parents are often unprepared for these emotions and are unsure of where and how they can seek help.

Even an Obstetrics and Gynecology Specialist such as Dr. Johnna Nynas at Sanford Health in Bemidji, who has worked with new and soonto-be mothers for years, found her personal experience with postpartum depression challenging.

“It was a really difficult thing

to experience firsthand,” said Johnna, “and that really changed how I practice medicine and how I approach these patients.”

All of these realizations led to the creation of the Postpartum Mental Health Awareness Campaign Planning Committee, a partnership of nearly a dozen organizations and businesses in the Bemidji area that support family wellness and perinatal emotional health.

“When we first started it was going to be really small and simple,” said Cailee, “then we formed this committee and there was so much passion.”

The project began to grow in scope, as each member of the committee brought in their own strengths and resources, all with the focus of supporting new parents.

“If we’re really going to invest our efforts into supporting people and correcting some of the disparities we have in our community,” Johnna said, “then what better place to do that than with our moms?”

We’ve Saved You A Seat.

“When we first started it was going to be really small and simple, then we formed this committee and there was so much passion.”

- Cailee Furer

Cailee Furer, director of the Bemidji Early Childhood Collaborative

Dr. Johnna Nynas, obstetrics and gynecology specialist at Sanford Health in Bemidji

Thank you for voting for us!

Best Real Estate Company

Brenda Meyer Holleman Travel Planner / Owner 218-751-1112 | 218-556-9182 703 Paul Bunyan Dr. NW Bemidji, MN travelchalet.com

Travel Planning by Personal Appointment

Consider us for your Buying and Selling Needs 2815 Bemidji Ave. N, Bemidji, MN

218-751-3123 www.grimesrealty.com Spring 2022

in Bemidji | 17

Support is vital

One of the most important things that can help prevent or otherwise assist those experiencing postpartum depression is the existence of a strong support system for the new parents to rely on.

“They can seem really put together and that’s how it looks on the outside,” Johnna said. “But on the inside that constant motion, that constant having to make sure everything is perfect, is actually a manifestation of uncontrolled anxiety.”

Without a support system, new parents often take on all the stress and responsibilities of raising a child, something that can overwhelm and isolate them. It can also aggravate the challenges of postpartum depression and anxiety.

This is something that Malissa Kerr, a childbirth educator and doula who specializes in perinatal mental health, sees as one of the most important facets of having a good postpartum experience. She also fears, however, that these support systems are less common than they should be.

Land of 10,000

Better Hearing Means

neighbors You’ll know when the peepers are back!

We help our community reach their dreams. fnbbemidji.com 218-751-2430

18 | in Bemidji Spring 2022

Hearing Wellness Center

Dr. Andrea R. Wilson

218-333-8833 | hearwellnorth.com

“One of my favorite quotes is ‘It takes a village to raise a child’ and we’ve lost our village. Our societal norms are changing.”

“We live in a society where we’re separated from our moms, our aunt, our sisters. We’re kind of on our own. (Parents) are afraid to tell people ‘this is how I’m feeling,’” Malissa explained. “They’re afraid they’ll be looked at like a bad mother who’s not doing a good enough job.”

This is something Cailee and Malissa believe is a part of a larger societal trend, one that devalues the importance of extended families and the need for rest and support that new parents have.

“One of my favorite quotes is ‘It takes a village to raise a child’ and we’ve lost our village,” Cailee said. “Our societal norms are changing.”

New parents are expected to return to the workforce as soon as they can, and in many cases they might feel forced to because of a lack of paid parental leave. This can cause further distress to their mental health.

“The lack of any sort of paid parental leave in our country contributes to a lot of the issues,” Cailee said. “Families are struggling, parents are struggling.”

Malissa hopes this is something that can change, and she’s working toward bringing the focus back to caring for new parents after such a monumental life change and letting them rest. This is something she’s used other cultures to draw examples from.

“We’re coming to a place where we’re separating from these old norms and trying to develop new traditions,” Malissa said, “but we’re also looking at some of these older traditions from other cultures that really embrace postpartum moms.”

- Cailee Furer

We’ve got your Brand!

SHOP CHRYSLER

SHOP HONDA

“For over 65 years our mission has been to provide our customers with a shopping, buying, service and ownership experience that satisfies your needs and exceeds your expectations in a comfortable supportive environment.”

SHOP DODGE

SHOP RAM

SHOP JEEP

BEMIDJI CHRYSLER CENTER www.bemidjichrysler.com 218-751-8006 • 755 Paul Bunyan Dr NW, Bemidji

www.hondaofbemidji.com 218-444-4663 • 755 Paul Bunyan Dr NW, Bemidji Spring 2022

in Bemidji | 19

Providing help and resources The BECC committee is looking to further its mission to provide support to parents who need it.

With their campaign the members are looking to not only raise awareness about postpartum mental health, but to encourage parents to seek help if they need it.

“The three main things we talk about are understanding the triggers, knowing that it’s treatable and asking for help,” Malissa said.

Seeking help can be difficult, especially in the realm of mental health. There can be feelings of shame or fear of judgment, but talking about experiences with postpartum depression or anxiety can be a valuable part of treatment.

“I think there’s a lot of genuine fear, particularly in women,” Johnna said, “that if we admit that things aren’t OK, or things aren’t what we expected, that it’s somehow admitting failure, which is absolutely not true.”

On its website, the BECC has consolidated local resources from each of their partners, as well as including national and international resources that can be accessed by parents online.

20 | in Bemidji Spring 2022

“It’s a very brave thing to reach out for help. Sometimes that’s the hardest part of the whole process.”

- Dr. Johnna Nynas

“A big part of it is condensing those local resources onto our webpage so families can very easily look through and see what fits for them,” Cailee explained.

These services offer information and support to expecting and new parents, resources for early childhood and ways to connect with people going through similar experiences.

“It’s important to make our communities, our families aware of what the signs, symptoms and risk factors are,” Malissa said.

A highlight of the committee’s work is

R ON !

U O NSI TE A PLE P EX OM C IS

the creation of two support groups that will be available starting in March. One is for parents struggling with infertility and miscarriage, and the other is for those impacted by stillbirth and infant loss. Both will be held at Sanford in Bemidji.

“We really hope that we can launch some more support groups for parents experiencing postpartum depression and anxiety,” Cailee said.

Parents who think they might be struggling with postpartum mental health should know that they are not alone, and

that they can reach out to their health care providers to begin seeking help.

“It’s a very brave thing to reach out for help,” said Johnna. “Sometimes that’s the hardest part of the whole process.”

Meanwhile, the committee is continuing its work with plans to publish and distribute flyers and pamphlets to raise further awareness about the importance of postpartum mental health.

“What I really love about the BECC is that we can come together with an idea and make something happen,” said Cailee, “and this is an example of that.” n

- CABINET CORNER -

ONE OF MINNESOTA’S LARGEST KITCHEN, FLOOR COVERING AND FIREPLACE CENTERS!

TAKE ADVANTAGE OF EXPANSION SALE PRICES THROUGHOUT THE STORE!

NOW 2 HUGE WORKING KITCHEN DISPLAYS

APPLES TO APPLES BEST PRICE GUARANTEE! PROFESSIONAL DESIGNERS PROFESSIONAL INSTALLATION PARTNERS

Cabinet Corner Inc. Bemidji WHOLESALE/RETAIL (218) 751-7522

Visit us at www.cabinetcorners.com 5 miles W. of Bemidji on Highway 2 Mon-Fri 8-5; Sat 10-2

Spring 2022

in Bemidji | 21

o s t s p d r o i B t 7 in Bemidji this spring and summer

Fun Fact:

Bluebirds, no eastern vat just the are symboriety, ls happiness of .

by Jillian Gandsey in Bemidji editor As the days grow longer and the last few piles of snow melt away in Bemidji, some colorful feathered friends will return to our trees and feeders. Millions of birds migrate each year and some of the most beautiful land in Bemidji for the summer. A few of these birds will be easy to spot, but a couple require knowledge of habitat or certain snacks added to your feeders.

Purple martins take up residency in homes built along our lakeshore each year and will be easy to find, but you’ll be extremely lucky to catch a glimpse of the majesty that is the indigo bunting hopping around in your shrubs. Lake Bemidji State Park is an excellent place for birding, as well as the bike trail along the south and east sides of Lake Bemidji.

Here are seven of our favorites that you can try and spot this spring and summer around the Bemidji area.

PERSONAL BANKING

Special thanks to

BLANE KLEMEK, of the Minnesota Department of Natural Resources, for reviewing this piece.

1 >> Eastern Bluebird <<

A popular songbird in Minnesota, eastern bluebirds will typically be spotted near fields, farmlands, golf courses and more.

They nest from late March through early August and build cup-like nests in nest boxes or other cavities. To attract eastern bluebirds to a feeder, however, you’ll need to add meal worms to the mix.

22 | in Bemidji Spring 2022

Come see Misti, Kaitlyn, or Samantha for all your personal banking needs. www.SECURITYBANKUSA.BANK • 218-751-1510

2 >> Baltimore Oriole <<

Once you hear the whistling song of a Baltimore oriole, you’ll recognize it forever.

The males are a gorgeous bright orange color and females are a little more yellow.

In recent summers, they’ve been spotted in Bemidji’s Diamond Point Park. To attract Baltimore orioles, add some ripe fruit such as oranges to your yard or special oriole feeders filled with sugar water supplement.

Fun Fact:

Baltimore orio seem to seek les dark-colored out fru over lighter. it

Building a new home?

3 >> Indigo Bunting <<

Male indigo buntings will make you do a double take. They’re rare to spot in our area, but their brilliant blue coloring is something you won’t forget. Indigo buntings can be spotted in weedy fields and shrubby areas near trees, but also in the treetops. Small seeds such as thistle or nyjer in your bird feeders could help attract them to your backyard.

Funmigrate Fact:at night Indigo buntings and use the stars for guidance.

One of the many decisions you will make when building your new home includes your heating system. It’s easy to budget your mortgage, but it can be difficult to predict your utility costs.

BEC MEMBERS! - LET YOUR LOCAL ELECTRIC CO-OP HELP! Bring in your detailed building plans and let our energy experts complete a comprehensive heat loss calculation of your new home.

• This will help to size your heating/cooling system and assist you in deciding what type of heating system is right for you.

• It will also give you an annual estimate of what it will cost to heat your home based on various systems and fuel types.

• A good heating system should provide comfort, be reliable and have low operating costs.

• We can help you with available rebates too! Contact us today!

4111 Technology Dr NW Bemidji, MN 56601 218.444.2540 | 800.955.6083 beltramielectric.com

Spring 2022

in Bemidji | 23

4 >> Purple Martin <<

Purple martins are the largest of the swallow family and perform aerial acrobatics to snatch flying insects high in the sky. Purple martin houses can be found in Cameron Park, near the lakeshore by Bemidji State’s campus and other locations around Lake Bemidji. The birds get all their food in flight and also skim bodies of water to scoop some with their lower bill.

: FiveuAnmeFriaccaonturtrdisbefosr

Nat empty g to nest hung le mar tins peans purp efore Euro in b arrived.

5 >> Yellow-rumped Warbler <<

The spring molt for the yellow-rumped warbler brings out the bright yellow, charcoal gray, black and bold white on the bird. These warblers are often perched on tree limbs, waiting to fly out and snatch an insect. To attract them to your feeder, try sunflower seeds, raisins, suet or peanut butter. Males tend to forage higher in trees than females.

Book your special event

: FYeullonw-Fruamchptaevde

ers warbl ed colors subdu e winter in th nths. mo

The North Shore Grille

• Available for Weddings, Banquets, and Parties • Specials and Happy Hour Daily • Open to the public

Call to make a reservation: 218-751-4535

Bemidji Town & Country Club • Open to the public • One of the top courses in Northern Minnesota • Fall golf at its best • Memberships available

Call to book tee times: 218-751-9215 | Open seven days a week during the golf season 24 | in Bemidji Spring 2022

6 >> Rose-breasted Grosbeak <<

The male rose-breasted grosbeak dons a beautiful rose-red chest. The birds often visit feeders, where they’ll eat sunflower seeds, safflower seeds and raw peanuts. Female rose-breasted grosbeaks or immature males are streaked with brown and white with bold face patterns. The birds build flimsy nests and their eggs are often spotted through the bottom.

7 >> Scarlet Tanager <<

Blood-red bodies and jet-black wings and tail make the scarlet tanager a oneof-a-kind bird. They like to stay high up in trees, but their bright coloring makes them a little easier to spot. Scarlet tanagers visit many kinds of berry plants for feeding including blackberries, raspberries, huckleberries, juneberries, chokecherries, strawberries and more.

: FaleusnanFdafectmotaelaecsh

M y uietly sing qer while thering oth laces du . p n swap incubatio egg

: rlet t c a F n u a c Fnests of s often

The gers are of tana t to eggs d hos n-heade brow wbirds. co

NORTH STAR PEST CONTROL Your local source for all your pest control needs Locally Owned and Operated by Corey & Sue Westrum

Healthy Hair For Everyone Book On Line | Call Ahead | Walk In

751-1607

Monday-Friday 9 a.m. to 6 p.m.

2219 Paul Bunyan Dr. NW #8 www.hairnaturally.net

SERVING NORTHWEST MINNESOTA Our Services We specialize in exterior and interior spraying in Homes, Cabins, Resorts, All Residential & Commercial Buildings for: • Asian Beetles • Cluster Flies • Spiders

• Bed Bugs • Ants • Beetles

• Bees • and whatever is “bugging” you!

Now scheduling for all of your pest control needs Call today for a FREE estimate!

218-556-3738 | 1-877-685-9370 | www.northstarpestcontrol.com Spring 2022

in Bemidji | 25

Storebought biscuit recipes

y r e v e r o f

l a e M In the Larisa Cooks kitchen this spring season, we have four different recipes using store-bought biscuits. We’ve got a breakfast bake to begin with, two delicious savory meals — a cheeseburger casserole and a biscuit-topped chicken pot pie — and the crowd-pleasing monkey bread to round out the day with. We hope you enjoy!

A Great Place for a Great Burger!

Hand Patty Burgers

Open 7 days a week 6 am - 10 pm

Served on Fresh Bakery Buns Homemade Chili & Soups Daily of Home s Beer’ og d Black BBQ Sauce

Best Bar Best Burger

OPEN 11AM MON-SAT | 142 ANNE STREET NW, BEMIDJI, MN • 218-444-SLIM 26 | in Bemidji Spring 2022

728 Paul Bunyan Dr. NW, Bemidji, MN 56601 (218) 444-8963 · countrykitchenrestaurants.com · Dine in · Take out

Cheeseburger Biscuit Casserole Ingredients

1 pound ground beef 1/4 cup onion, diced 1/2 cup bell pepper, diced 1 8-ounce can tomato sauce 1/2 cup ketchup 2 tablespoons yellow mustard 8 slices American cheese 1 can buttermilk biscuits (5 count)

Directions

Preheat the oven to 375 degrees. Spray an 8-inch baking dish with cooking spray. In a nonstick skillet, cook beef, onion and bell pepper over medium-high heat for 6 to 8 minutes, stirring frequently, until beef is thoroughly cooked and drain off any grease. Stir in tomato sauce, ketchup, mustard and 1/8 teaspoon black pepper and any other seasoning you like and heat until boiling.

Reduce heat to simmer and cook uncovered 3 to 5 minutes stirring occasionally until thickened. Spoon half of the beef mixture into the baking dish and top with cheese slices. Top cheese with remaining beef mixture, spreading to the edge of the baking dish. Separate dough into five biscuits. Cut each biscuit into six pieces. Arrange biscuits in a single layer over the hot mixture in the casserole dish. Bake 25 to 30 minutes or until biscuits are golden brown and biscuits in the center of the baking dish are cooked through on the bottom.

Bacon, Egg and Cheese Biscuit Bake Ingredients

12 eggs 4 tablespoons milk 1 cup shredded cheese 1 pound bacon 2 7.5-ounce cans buttermilk biscuits, 10 biscuits per can Salt and pepper Cooking spray

y r o v sa

Directions

Preheat the oven to 350 degrees. In a skillet or in the oven, cook the bacon. While the bacon is cooking, whisk together the eggs, milk, and salt and pepper in a medium bowl. When the bacon is done, chop it into small pieces and cut the biscuits into small bite size pieces. You will use 15 biscuits total.

Add half the bacon and all the cut-up biscuits into the bowl with the eggs and stir together. Pour into a lightly sprayed 13-by-9 casserole dish and spread evenly. Pop into the oven, uncovered, for 20 minutes.

When the bake is done, remove from the oven and evenly distribute the shredded cheese and the rest of the bacon. Place back in the oven for 10 minutes to melt the cheese.

Open 7 Days A Week 8am - 7pm Serving the Bemidji area for 51 years!

2 LOCATIONS IN BEMIDJI

500 Paul Bunyan Dr SE

1700 Paul Bunyan Dr NW

dicksplumbingandheating.com 427 Mag Seven Court SW, Bemidji, MN Phone: (218) 751-4964 | After Hours: (218) 308-0028 License #PC644057 Spring 2022

in Bemidji | 27

s u o i c i l e d Biscuit-Topped Chicken Pot Pie

Ingredients

1 can eight-count large biscuits 2 tablespoons butter 1 small package frozen mixed vegetables 2 chicken breasts, cooked and shredded 1-2 cups chicken broth 1 can cream of chicken soup

Directions

Preheat the oven to 400 degrees. In a large saucepan, heat the butter on medium heat. Add the vegetable mixture to the pan and saute until the veggies are tender, about 5-7 minutes.

Season with salt and pepper. Whisk in the chicken broth and the cream of chicken soup. Let the sauce simmer for 1 minute to thicken. Season with more salt and pepper to taste and other seasonings you like.

Turn off the heat and add the cooked shredded chicken to the mixture, stirring until the filling is well-combined. If the filling is too thick, stir in extra chicken broth. On a parchmentlined baking sheet, bake the biscuits for half of the time listed on the can for a “pre-bake.” Take them out of the oven.

Pour the filling into a buttered 13-by-9 baking dish. Top the filling with the eight partially baked biscuits, flip them over top to bottom to ensure even baking on the other side. Bake for an additional 10 minutes, until the biscuits are golden brown and the filling is bubbly. Cool for 5 minutes before serving.

28 | in Bemidji Spring 2022

We are here to meet your needs!

Expert Service • Affordable Prices Organic & Local Produce • Full Service Deli Bulk Foods & Herbs • Fair Trade & Organic Coffee Specialty Cheeses • Plant Based Proteins Nitrate & Antibiotic Free Meats • & more!

302 Irvine Avenue NW, Bemidji, MN 56601 • 218-751-2009 • harmonyfoods.coop

Bemidji’s Downtown Full-Service Grocery Store & Deli

Monkey Bread Ingredients

3 8-ounce cans refrigerated biscuits 1 cup sugar 2 teaspoons cinnamon 1 cup butter 1/2 cup brown sugar, packed 1/2 teaspoon vanilla extract

Directions

Preheat the oven to 350 degrees. Heavily grease a Bundt pan with butter or cooking spray. Separate biscuits and cut each one into four equal bite-sized pieces. Combine sugar and cinnamon in a plastic bag. Drop each piece of dough in the sugar-cinnamon mixture and shake around to coat. Gently arrange the cinnamonsugar biscuit pieces into the prepared pan.

In a small saucepan, combine brown sugar and butter. Add 1/2 cup of the remaining sugarcinnamon mixture left in the plastic bag. Gently heat to melt butter and bring mixture just to a boil and then immediately remove from heat and add the vanilla extract. Stir until the sugars have fully dissolved. Carefully drizzle the warm mixture over the rolled dough balls in the pan.

Place the pan in the center of the preheated oven and bake for about 30 minutes or until biscuits on top are golden brown. For easy removal from the pan, flip it out right away by covering the Bundt pan with a large plate and carefully turning it over.

! m yu

Can you dig it?

Call 811, the national Call Before You Dig number, at least 48 hours before you start to dig. Utilities will mark the power lines, pipes, or cables buried on your property. With just one call, you can stay safe and prevent needless outages.

It’s easy. And it’s the law.

otpco.com

Spring 2022

in Bemidji | 29

30 | in Bemidji Spring 2022 ANSWERS: 1) Grad missing lower left corner, 2) yellow stripe on scarf is now all red, 3) missing tassel on hat on grad in front row, 4) extra papers on ground by grad with multi-color scarf, 5) watch missing on wrist of grad with arms up, 6) extra chair in upper right corner.

Graduations and spring go hand in hand. Congratulations to all 2022 graduates in the Bemidji area!

Can you find 6 differences between these two pictures?

SPOT THE DIFFERENCE

World-class health care STARTS AT HOME.

We are dedicated to becoming the most advanced, most connected, most accessible and widest-reaching health care system in the country. Improving quality of life through better health. Providing quality care close to home. Wherever home may be.

Not just for the future of our health, but for the health of our future.

HERE FOR ALL. HERE FOR GOOD.

FORALLFORGOOD.COM

DISCOVER YOUR PASSION. PURSUE YOUR PURPOSE.

oakhills.edu

BELTRAMI COUNTY RECYCLING GUIDE Paper

• Mail, office and school paper • Magazines and catalogs • Newspaper and inserts • Phonebooks

Boxes

• Cardboard • Cereal and cracker boxes • Shoe boxes, gift boxes, electronics boxes

Glass

• Food and beverage bottle and jars

Metal

• Food and beverage cans

Plastic*

• Empty Water, soda and juice bottles • Milk bottles • Ketchup and condiment bottles • Dishwashing and detergent bottles • Shampoo, soap, and lotion bottles • Yogurt, pudding and fruit cups • Margarine, cottage cheese and other containers • Produce, deli and take out containers

Packaging*

• Clear, rigid packaging from toys and electronics *Look for this symbol on your plastic item. Only 1 & 2 can be recycling in Beltrami County Lids can stay on. EMPTY bottles with necks and without necks are accepted.

Not Accepted

Cartons, plastic bags, film and wrap, plastic foam; Styrofoam™, food waste, paper cups and plates, glass dishes, drinking glasses, window glass and ceramics, trash, containers that held hazardous products; oil, antifreeze

Beltrami County Solid Waste • 218-333-8187 • www.co.beltrami.mn.us Click on: Solid Waste tab 32 | in Bemidji Spring 2022