Winter 2019
HYGGE BASICS: COZY UP TO WINTER
DEADLY SLEEP MISTAKES
GAME ON
FR
EE
A LOOK AT SOME OF THE INNOVATORS WHO HAVE HELPED BEMIDJI GROW
2 | inBemidji Winter 2019
A BEMIDJI PIONEER PUBLICATION
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ON THE COVER Ruth Howe in the BSU Gymnasium. Photo by Jillian Gandsey.
Photo courtesy of Bemidji State University
16
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.
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inside Winter 2019
Features 08 7 costly sleep mistakes
12
Dr. Mike Headlee talks us through seven issues with our beforebed habits to improve our rest.
Building empathy
Northwoods Caregivers offers Virtual Dementia Tours, helping others understand what it’s like.
16
Innovators among us
24
Hygge in the home
Ruth Howe, Leonore Potter, Paul Brandvik and Chris Fettig all kick started some of our favorite programs.
Get through the winter months by cozying up and staying in with these hygge basics.
In this issue
06 10
26 28 30
28
Craft: Holiday wreath FYI: Bemidji Area Cross Country Ski Club What we’re reading Larisa Cooks: Venison Spot the difference
06
08 Winter 2019
in Bemidji | 5
DIY
Holiday Wreath By Jillian Gandsey, inBemidji editor
I’ve wanted to make my own holiday wreath for years and I finally got to it. I must say, having a wreath that I created in my own home was certainly worth the mess of tiny pine needles all over my dining room. The supplies for this are cheap and you could always strip the wreath frame and use it over again next year. If you don’t get to making one before the holiday, no worries! You could always create one and add snowflakes to it or silver decorations for more of an overall winter theme. Happy crafting!
What You Need • Wreath frame • Wire • Wire cutters • Pliers • Glue 6 | inBemidji Winter 2019
• Scissors • Pine branches • Pine cones • Other decorations
Directions:
First:
Gather your branches. Make sure you have enough to cover your wreath frame and plenty to fill in open spots. (Better to have more than a wreath with bald spots)
Second: Third:
Use the wire to attach the branches to the frame. I used pliers to help with the twisting so they would be secure. Continue to fill in open spots until the entire frame is covered.
Fourth:
Attach whatever decorations you’d like to use. I attached a branch of red berries (a fake one from a local craft store) and a pine cone from the outdoors. The branch is just stuck into the frame and the pine cone is glued to the frame/branches.
Fifth:
Hang where you can admire your work. Enjoy!
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Seven deadly mistakes that are wrecking your sleep By Dr. Mike Headlee
First mistake: Not turning off the WiFi at night
The number one reason to turn WiFi off at night is because you don’t need it on at night, but more importantly it can disrupt your sleep. WiFi emits man made low frequency EMFs (electromagnetic field). Chronic high levels of low frequency EMF exposure have been shown to cause oxidative damage to your mitochondria (powerhouse of your cells). EMFs harm your body in many ways and serious health seekers turn off WiFi and even turn the circuit breaker off to their bedroom at night to ensure their body can rest and repair at a high level.
Second: Eating three hours or closer to your bedtime
Eating within three hours before bedtime creates stress on your body. Of your body’s energy, 80 percent is focused on digesting food. If your evening meal is too close to bedtime, your body will not be in relaxation mode and you will not get a proper night’s sleep. Most people overeat grains, sugars and carbohydrates. This raises your blood sugar and can increase your risk for acid reflux, which will wreck your sleep. Later when your blood sugar drops too low, you may 8 | inBemidji Winter 2019
Sleep is more important than diet and exercise when it comes to survival, optimum performance and overall happiness, Dr. Headlee writes. Avoid the following seven key mistakes so you don’t fall victim to poor sleep habits that can disrupt your sleep like the 60-plus million people who struggle with sleep. wake and be unable to fall back asleep. Low blood sugar is another stressor for your body. Your adrenal glands will kick out cortisol to help balance your blood sugar, weakening your body’s ability to adapt to emotional stress. This can also lead to an elevated heart rate, which can cascade into a stimulation of the kidneys to fill up the bladder. Your sleep will even be more disrupted because of frequent bathroom visits. When you refrain from eating 3-4 hours before bed, your body can start its cleansing procedures. Fasting overnight allows your cells to cleanse themselves through the process of autophagy. Bonus tip: If you immediately brush and
floss your teeth and use mouthwash after your evening meal, you are less likely to snack in the evening. You don’t want to mess up your pearly whites, do you?
Third: Consuming too much caffeine
If you are not a high caffeine metabolizer based on your DNA, this is especially important for you because caffeine and stimulants disrupt your sleep. On average, most people retain the effect of caffeine in their system for a minimum of six hours and some people up to eight hours. For most people a general coffee curfew is 2 or 3 p.m. Besides caffeine’s effect on your ability to fall asleep, caffeine also blocks adenosine. Adenosine is the chemical which makes us sleepy at the end of the day. Studies show that when caffeine blocks adenosine, it impairs our ability to achieve deep sleep. Deep sleep is the most important type of sleep for feeling well rested in the morning. Be aware of the foods and teas that might have high amounts of caffeine, especially dark chocolate. Also some medications contain caffeine. Bonus tip: If you accidentally have caffeine too late in the evening, try consuming a healthy plate of broccoli with your evening meal. Broccoli is known to consume caffeine and may help you achieve better sleep that night.
Fourth: Not getting off your phone and other blue lights one hour before bedtime
Smart phones, tablets, computers and even e-readers emit high amounts of blue light that not only excite our brain but literally stop the production of melatonin. Melatonin is the hormone that starts the sleep process and peaks around 9 to 10 p.m. It is the brain’s No. 1 antioxidant and it is an anti-cancer agent. The people with the best sleep hygiene and best quality of sleep adopt the habit of unplugging from screens one hour minimum before bedtime. Research shows that the more time you spend on devices during the day and especially at night, the longer it takes for the average person to fall asleep. Just like the caffeine curfew, set a device curfew at least one hour before bedtime for you and your children. Bonus tip: Download the free blue blocking software f.lux or get a nifty pair of blue blocking glasses. Dr. Headlee uses the Swanwick brand.
Fifth: Not sleeping in a dark sleep cave
Why is this such an important health hazard? Because even the tiniest light from your alarm clock or night light has the potential to interfere with your sleep. When we see white light it tells our brain it is daytime, which is never good for improving your sleep. Small amounts of light can
disrupt our brain from producing melatonin and serotonin, disrupting our sleep cycle. Dr. Headlee recommends sleep masks to darken your room. By using a sleep mask you can mimic your sleep cave when you travel on planes, trains or in the car. However, your skin has photoreceptors and if you put on your sleep mask and your partner is watching TV or reading with the light on, it can still impair your quality of sleep. Your action step should be to declutter your room of debris, turn off the lights and search for any visible light. Cover up any visible lights from smoke detector lights to slivers of light coming through your curtains. This is a very simple step but a game changer and can improve your sleep and health immensely.
Sixth: Not having a consistent wake up time and not getting sun exposure first thing in the morning
If you don’t have a consistent wake up time seven days a week, your circadian rhythm gets disrupted. This not only impairs your ability to get consistent restful sleep, but your circadian rhythm controls all functions of your body. Having consistent wake up time might be hard when you are sleep deprived all week and want to binge sleep on the weekends, but binge sleeping has a detrimental effect on your health. It’s important to go outside within 30 minutes of waking up to have the sun shine on your face and expose your retina to light so your brain knows for sure a new day has
begun. If you live in a climate that doesn’t always have morning sun, or it is raining or snowing, think about investing in a natural blue light device that has 10,000 lux units to expose yourself to while you are eating breakfast or having your morning cup of coffee. The sun measures around 100,000 lux units and is therefore a better source to wake up to, however that is not always possible. Bonus tip: Expose yourself to bright sunlight around solar noon to continue to set your master clock and circadian rhythm.
Seventh: Not getting enough movement and exercise during the day
Exercise is so critical for our health and therefore our sleep. I think of it as the nutrient or fuel for the body because it positively influences 7,000 of our genes. Exercise regularly but be careful not to do it too vigorously. Also make sure that you exercise a few hours before your bedtime. If you can manage exercising in the morning in a fasting state you can energize your body, brain and burn fat. Exercising in the morning is a great way to mark it off your to-do list just in case you get busy and your schedule gets thrown off later in the day. Make it a point or set a goal to get a minimum of 7,000 steps per day. Dr. Headlee’s favorite stretching routine can be found at straightenupamerica.org and his favorite high intensity interval training workout only takes seven minutes and can be found on Google as the seven-minute scientific workout.
The people with the best sleep hygiene and best quality of sleep adopt the habit of unplugging from screens one hour minimum before bedtime.
Winter 2019
in Bemidji | 9
FYI
Bemidji Area Cross Country Ski Club
The Bemidji Area Cross Country Ski Club has been working since the early 1980s to enhance the cross country ski trails in the Bemidji area. The club, which is volunteer-driven and member-based, had about 100 members for the 2017-18 season. Mission Statement: The mission of the Bemidji Area Cross Country Ski Club is to promote the sport of cross country skiing in the Bemidji area through the development, maintenance and stewardship of trail areas; sponsor and co-sponsor ski-related events and activities, and promote leadership, camaraderie and good will among sports enthusiasts. The ski club currently grooms, via volunteer groomers, more than 100 kilometers (approximately 65 miles) of ski trails that include the Montebello lighted trail at the Bemidji City Park, Hobson Forest trail, Movil Maze trail, Three Island Park trails, Buena Vista trails, Fern Lake trail and the Bemidji High School forest trail. These are grant-in-aid trails that are managed by the Minnesota Department of Natural Resources and require an annual ski pass ($20 per year), which can be purchased from the DNR via the club’s website at www.bemidjicrosscountryski.org. How to become a member? To become a member of the Bemidji Area Cross Country Ski Club, visit the ski club’s website and click “Membership” and download the membership form. The cost is $15 for individuals and $30 10 | inBemidji Winter 2019
for families. Membership fees along with grant-in-aid revenues and grants are used for purchasing and maintaining grooming equipment, hosting and co-hosting events such as weekend ski outings at Three Island Park and the candlelight ski hosted at Lake Bemidji State Park. How often does the club get together? The ski club’s 12 board members meet the second Thursday of every month from September through April. Meetings are open to all members to attend. On the first Sunday in May, the ski club hosts the Annual Meeting, typically at Three Island Park to include a board meeting and lunch provided for all ski club members.
Organize races? The Bemidji Area Cross Country Ski Club provides grooming equipment and volunteers to groom the trails and work the races for the annual Finlandia and Snowjourn ski races at Buena Vista. The ski club supports the area nordic ski teams and makes sure that the trails are in order for their races. They also offer Sunday Ski School for all ages and ability each year at the city trails. The club has been able to purchase equipment for those who lack ski equipment to be used during the ski school classes. For more information on Sunday Ski School, visit the website home page and click on “Sunday Ski School.”
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in Bemidji | 11
Building
empathy
V
irtual reality is hot right now. It’s a game changer in the gaming industry. Millions of dollars are spent on holiday gifts that use the relatively new technology. But it also can be used for serious matters like shopping, aeronautics, automotive manufacturing and travel. A newly acquired version of virtual reality that has come to the Bemidji area helps simulate the condition of dementia. Virtual Dementia Tours are being conducted for educators, caregivers, public officials and anyone from the public who wants to learn more about the disease. During the tour, participants wear gloves to impair their dexterity, glasses with a black dot in the center and a yellow tint on the lenses to simulate macular degeneration, shoe liners to create foot discomfort and a headset that delivers background noise – all of which dementia patients can experience. Participants are led into a room and given simple instructions. The headphones 12 | inBemidji Winter 2019
Virtual Dementia Tours offered to community By Dennis
and glasses make understanding the “assignments” difficult. Northwoods Caregivers, a Bemidji-based nonprofit organization, purchased the equipment for the program with help from a United Way Venture Grant, a Beltrami Electric Cooperative Operation Round-Up grant and a generous donation from Paul Bunyan Communications. “It’s a community-supported program,” said Kathryn Gonzalez of Northwoods Caregivers. The organization has focused a lot of effort since 2014 on dementia outreach and education. “We’re now on our third year of funding through the Minnesota Board on Aging, and part of that is to really increase the awareness and understanding of dementia, provide the services and support necessary for those who are caring for someone with dementia, as well as increasing the capacity in our communities to create more dementia-friendly environments for people who live with dementia.” Reaction to the tours has been consistent.
Doeden
“A lot of people have come in as community members interested and they also used to take care of their parents when they had dementia,” Gonzalez said. “And they all tell me the same thing: I wish I would have had the experience to go through this when my parents were alive. That’s been something I’ve heard over and over. “It’s incredible how much people have been touched by dementia, directly and indirectly,” she added. “We know this is a growing reality in our communities, and that’s one of the reasons we find this to be such important work.” Jennifer is one of the caregivers who found the tour to be powerful. She cares for a family member who has Alzheimer’s disease, a form of dementia, and asked that her last name not be revealed. “All of us family members are caregivers when given the opportunity,” Jennifer said. “The tour is very eye opening. It allows you to go into that person’s situation, if you will.”
“The tour is very eye opening. It allows you to go into that person’s situation, if you will.” Tour participants are debriefed about their experience.
She believes that going through the tour will change the way she cares for her loved one. “Sometimes we can all feel a little bit guilty, because we see this person that we love so much and can’t understand what they’re going through, so we become frustrated by their actions,” she said. “You’re thinking, ‘Surely you must be doing this to annoy me.’ But once you’ve experienced the tour you just have much more compassion, much more empathy and understanding. The people that I know who are caregivers and have not done the tour yet, it allows me to give them a little more insight as well.” Jennifer believes she can bring more joy to her loved one as a result of her experience by “slowing down, helping them to be useful, to feel like they’re being useful. Just slowing
— Caregiver Jennifer
everything down. Asking them, ‘What would you prefer to do right now? Is there something that you would like to do? Shall we sit. Would you like to sit and have coffee, or would you like to help me do the dishes?’” Cynthia Borgen, public health director for Beltrami County, also said the tour was powerful. “It really drove home the constant disruption of thought that people with dementia must process,” she said. “Some senses were heightened while others were dulled – and it was all out of my control. I wished I had had this experience while I was a caregiver for my father. I would have been more understanding of some of his frustration as his body and mind didn’t work the way he wanted them to. I am encouraging staff who work directly with the
Kathryn Gonzalez
elderly population to take advantage of this impactful experience.” Gonzalez is gratified by the impact the program has had on caregivers, but she thinks it can go beyond that to individuals and businesses in the region. “We encourage business owners to be able to increase their understanding of dementia,” she said, “because we do have a lot of community members who have dementia. Understanding the things that would make life better for people really can engage them more deliberately in the community. One of the things we know about dementia is that social engagement is a really important piece. So anything we can do as a community is really beneficial, because dementia affects everybody. Everybody in some way, shape or form is touched by dementia.”
To learn more about the Virtual Dementia Tour program, or to schedule a tour, contact Northwoods Caregivers at 218-333-8264 or info@northwoodscaregivers.org.
I
stood in the middle of the room. Confused. Frustrated. I knew I was supposed to be doing some tasks, but I couldn’t. So I stood there, slapping my thighs with my arms. My visit to the Virtual Dementia Tour in Bemidji came about 30 years too late. That doesn’t mean it wasn’t a meaningful experience. I just wish I had done it before it was time to care for my stepmother, who was suffering from Alzheimer’s disease. It was 1987. My wife and I were raising two boys, then ages 13 and 7. My father died two years earlier, and Mom lived on her own until it became apparent her disease was putting her in danger. So she moved in with us, and on weekdays she took a bus to senior day care across town. She seemed to enjoy the social contact and activities, at least on some days. When she was at home, we ate meals together and the family talked about our days. Mom mostly just sat there, eating but not engaging. Sometimes her memory was pretty good, but most of the time she spoke in short or incomplete sentences, and she was clearly confused. Why was she waking up at 4 a.m., getting dressed and sitting at the kitchen table waiting for a bus that wouldn’t come for hours?
Why was she putting us at risk by waking up in the middle of the night, turning one of the burners on the stove on high and then going back to bed? Why was she wandering from room to room without really doing anything? Why was she giving me a blank stare, or worse, a menacing one? Answers to those questions wouldn’t come from a virtual dementia tour. But just by getting a brief experience of the confusion and distractions that mark the disease, I gained some understanding, some empathy. It brought some guilt, too. Could I have been more compassionate? More patient? Less frustrated? Of course, I could have. When you are caring for someone with dementia, having a sense of what they are going through can only improve that care. So there I stood, in the middle of the room. Confused. Frustrated. My final thought: I can only imagine what it’s like to have this happening to you in reality.
Winter 2019
in Bemidji | 13
10 early signs and symptoms of Alzheimer’s Alzheimer’s disease is a degenerative brain disease and the most common form of dementia. Dementia is not a specific disease. It’s an overall term that describes a group of symptoms.
1 2 3
Memory loss that disrupts daily life: Examples of this symptom include forgetting recently learned information; forgetting important dates and events; and asking for the same information over and over.
What’s a typical age-related change?
Sometimes forgetting names or appointments, but remembering them later. Challenges in planning or solving problems: Someone exhibiting this symptom may have trouble following a recipe or paying monthly bills.
What’s a typical age-related change? Making occasional errors when balancing a checkbook.
Difficulty completing familiar tasks at home, at work or at leisure: Forgetting the rules of a favorite game or experiencing trouble driving to a familiar location are some examples of this symptom.
What’s a typical age-related change?
Occasionally needing help to use the settings on a microwave or to record a television show.
4
Confusion with time or place: People with Alzheimer’s lose track of dates, seasons and the passage of time.
5
Trouble understanding visual images and spatial relationships: Some people with Alzheimer’s have difficulty reading, judging distance and determining color or contrast.
What’s a typical age-related change?
Getting confused about the day of the week but figuring it out later.
What’s a typical age-related change? Vision changes related to cataracts.
6 7 8 9 10
New problems with words in speaking or writing: Difficulty joining or continuing a conversation and calling things by the wrong name are some examples of this symptom.
What’s a typical age-related change?
Sometimes having trouble finding the right word. Misplacing things and losing the ability to retrace steps: People with Alzheimer’s sometimes put things in unusual places and then cannot retrace their steps to find those things.
What’s a typical age-related change?
Misplacing things from time to time and retracing steps to find them. Decreased or poor judgment: Poor judgment and decision-making often affects people with Alzheimer’s.
What’s a typical age-related change? Making a bad decision once in a while.
Withdrawal from work or social activities: People with this symptom may begin to withdraw from favorite activities or avoid being social because of the changes they’re experiencing.
What’s a typical age-related change?
Sometimes feeling weary of work, family and social obligations. Changes in mood and personality: Mood changes affect people with Alzheimer’s, who may become confused, suspicious, depressed, fearful or anxious.
What’s a typical age-related change?
Developing very specific ways of doing things and becoming irritable when a routine is disrupted. Source: Alzheimer’s Association
14 | inBemidji Winter 2019
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INNOVATORS AMONG US By Sue Bruns, Special to in Bemidji
How did some of the best ideas, programs and institutions in our community come to be? Usually it takes a pioneer – an innovator – to recognize a need, to initiate a change or to create something new. Whether in the arts, sports or in programs or institutions that fill specific needs, good ideas require community-minded innovators to bring them to fruition. The pioneers featured in these profiles have several traits in common. They came to their tasks with passion, initiative, positivity and hard work. They sought partnerships and built bridges. They are the first to acknowledge that no great idea or program can be developed by any one person; they credit others around them who provide support and contribute time and energy. They are visionaries who have taken a task or an idea and have found ways to make things happen. And when they speak of these projects, they sound like the proud parent of a grown child who has – with the help of the village who raised them – exceeded the expectations of the parent to become something of great value and benefit to others.
DR. RUTH HOWE
U
Pioneer in women’s basketball at Bemidji State University
ntil the late 1960s, options for college women’s athletics were limited to club sports and intramurals. By the time the first women’s athletic conferences were formed in 1969-70, a few pioneers at Bemidji State University had already started extramural programs that promoted women’s sports, camaraderie and competition.
Dr. Ruth Howe was one of those pioneers, starting the first Bemidji State College women’s basketball program in 1964. In 1963, Howe had coached a recreational team of seven women whose singular competition was a game against a men’s team in Bagley. The next year, 48 women tried out for the first BSC women’s extramural basketball season. Just 18 players would make the varsity
BSU Photo 16 | inBemidji Winter 2019
BSU Photo
The rules were constantly changing, so every year it was something different. We played with ‘experimentals’ each year that then became rules the next year as determined by the Division of Girls and Women’s Sports. -Ruth Howe and junior varsity teams. “We had ‘sports days’ and ‘play days’ that evolved into regular conference basketball,” Howe explained. “On ‘play days,’ players from one college or junior college traveled to another – St. Cloud, Itasca, UND, etc.” Teams were formed with a mix of students from each school and a game resulted. Sociability was important, and friendships developed as players and coaches gathered afterward for dinner. On “sports days,” players from one school competed as a team against players from another school. In the beginning, girls’ rules meant six-person teams, limited dribble and players limited to halfcourt play. “The rules were constantly changing, so every year it was something different,” said Howe. “We played with ‘experimentals’ each year that then became rules the next year as determined by the Division of Girls and Women’s Sports.” Finally, the rules evolved to be similar to five-person men’s basketball. The first years, the players drove their vehicles to and from games, wearing skirts as prescribed by departmental dress standards, even in 20 degree below weather. After a competitive game, they drove home, often arriving at their rooms after 2 a.m. with little sleep time before their 8 a.m. classes. “Trips were perilous in the cold winter weather,” said Howe. “Most often the team was assigned one station wagon and two cars. State vehicles were unreliable, some lacking heat, windshield wipers
and radios. Cruise controls were non-existent.” She recalled times when a vehicle slid into a ditch or ran out of gas and everyone stopped to bail the car out. “Basketball players used woman power to push a car out of the ditch,” Howe said. “They jumped batteries and pushed one car with another. These players were self-sufficient, depending on each other both for traveling and playing support.” In 1969-70, Bemidji State became a charter member of the MinnKota Conference, pitting the women’s basketball team against other colleges including the University of North Dakota, University of Minnesota Morris, Minnesota State University Moorhead, Valley City State University, North Dakota State University, Mayville State University and others. The skills the women had practiced the previous years made them a formidable competitor, and in the 11 years she coached the team, Howe led the Beavers to Minn-Kota titles in 1972-73 and 1975-76. In 1976, she started coaching the women’s tennis team and placed as high as second in the conference, losing only one match in 1978. Recently, on Oct. 6, Howe and three other pioneers – Dr. Marjory Beck, Betsy McDowell and Dr. Pat Rosenbrock – were honored at a celebration of 50 years of women’s athletics at Bemidji State University. The best part of the event, said Howe, was the hugs from women she had taught and coached and hearing about their successes and achievements. Many have gone on to teach and coach – inspired, no doubt, by Ruth Howe. Winter 2019
in Bemidji | 17
DR. PAUL BRANDVIK
...and the beginning of BSU’s Madrigal Dinners
BSU Photo
W
hen Dr. Paul Brandvik came to the Bemidji State College Music Department in 1969, he was looking for something big to showcase his talented chamber singers. “A lot of private schools in Minnesota were doing these fabulous Christmas shows,” Brandvik said. “I didn’t think we could compete with the huge religious extravaganzas of schools like Concordia. Then the trumpet teacher, Charles Decker, mentioned the idea of a Madrigal performance, which the University of Indiana had started doing a few years before. It seemed like the right fit for Bemidji – Christmas themed, but more secular.” In 1969, Brandvik presumptuously promoted “the first annual” Madrigal Dinner. “We charged $6, I think, and did six performances in two weekends,” Brandvik said. “The dinner was held in Hickory Hall with paper tablecloths, inexpensive costumes and a script that told the jester to ‘tell some jokes.’” A rare instant success, those first performances brought in over 300-plus guests. Brandvik said it was fortunate that none of the paper tablecloths caught fire when the flaming cherries jubilee were
served for dessert. In 1972, the dinners moved to the newly completed Hobson Union Beaux Arts Ballroom. By that time, the performances included elaborate costumes and set, a brass quartet fanfare and a recorder consort. Brandvik credited the ideas and contributions of several others who helped the Madrigal Dinners to evolve. “The costumes that Mary Lou (Brandvik’s wife) made were spectacular,” Brandvik said. “We researched late 15th Century England, and that’s where we got the idea for the wimples, those pointy hats, and we wanted a lot of flowing fabric that was translucent and had this wonderful flow to it… Tom Swanson worked with the brass. Bob Scriba gave us ideas on the set… so it was really a cooperative venture.” Brandvik’s scripts were pun-filled, clever and adaptable to time and place. In 1978, he published “The Compleet Madrigal Dinner Booke,” described as “somewhat of a bible for madrigal dinner producers.” The popularity of the book brought requests for scripts, so Brandvik created Knight-Shtick Press, selling hundreds of scripts each year from New Orleans to Canada, from Germany to Taiwan –
[Writing scripts] was just fun – fun to write and to experiment with how far off center you can get with scripts. We had some really wacko scripts that I think added to the enjoyment of it. -Paul Brandvik 18 | inBemidji Winter 2019
for middle schools, high schools, colleges – even the Chicago Symphony. For Brandvik, writing the scripts “was just fun – fun to write and to experiment with how far off center you can get with scripts. We had some really wacko scripts that I think added to the enjoyment of it.” Brandvik retired in 1998, but the Madrigal tradition at BSU is still strong, as 2018 marked the 50th year of BSU Madrigal Dinners. The dinner, now under the direction of Dr. Dwight Jilek, BSU director of choral activities and assistant professor of music, moved once again in 2017, this time off campus to Salolampi, the Finnish language camp at Concordia Language Villages. In addition to the many honors he has received over the years, Brandvik was recently presented with the Albert Nelson Marquis Lifetime Achievement Award by Marquis Who’s Who. On Nov. 30, Brandvik was honored at this year’s Madrigal Dinner for establishing what has now been a tradition at BSU for half of the university’s century-long existence.
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LEONORE POTTER
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...and a vision to serve children led to the Boys & Girls Club of the Bemidji Area
hen a local organization called Healthy Kids, Healthy Communities approached consultant Leonore Potter about researching three options to serve the youth of Bemidji, they not only got their answer, but they also found their first executive director whose vision launched the Boys & Girls Club of the Bemidji Area in 2003. Potter’s research led to the recommendation for a Boys & Girls Club rather than a community center or YMCA because at that time it was the best option for serving kids without huge investments from the city or a pay-for-services organization that would exclude many in this high-poverty area. “We thought it was very important to serve (local youth) with a safe, enriching place to go after school,” Potter said. Now celebrating 15 years of service, the Boys & Girls Club of the Bemidji Area has developed a top-notch clubhouse, established several programs for youth and has served 4,000 young people. After Potter’s recommendation was accepted by the organization, they posted a position for an executive director to start the club. Potter applied and got the job. The club first opened in the old Seventh Day Adventist school and served about 20 children per day. Then, as opportunities knocked, Potter opened the door. “The old high school became available, and we had to act on it, so we did,” Potter recalled. “I was in the process of forming a 501(c)3, forming a board, so everything kind of came up at once, but we had some very talented and dedicated board members, community members and key stakeholders – businesses and foundations – that all came together and made it work. Sue Engel, our first board chair, was instrumental in getting things rolling. One person could not have done this. And, of course, thanks to the school district, for 20 | inBemidji Winter 2019
making this (building) available to us.” Staffing needs were partially met through a partnership with BSU, Potter explained. “Early on, BSU allowed us to be a site for their work-study students, and that helped us once we moved into this huge facility (in 2005).” BSU students in education, social work, psychology and other areas work at the club with kids and gain valuable experience. “It’s a symbiotic relationship,” Potter said. One of the first BSU hires, Karl Mork, worked 10 hours per week as an ed and tech coordinator. Now he serves as the club’s impact and administrative director. The club now features a community room, a commercial kitchen for meal and snack preparations and a colorful art room. Flooring was replaced and bleachers were removed in the old gym. What had been the old football locker room was transformed into a high school teen center – complete with a canteen, pool table, tech lab, study area and movie room – that opened in 2009. Plans are also underway for a middle school lounge. When Potter retired from the directorship in 2012, Andrea Ohnstad, who had served as the resource development director, stepped into the role. “She was the ideal candidate,” Potter said. “She understood the club and has kept it growing.” Potter’s vision, the partnerships she nurtured, the dedicated staff and volunteers she led, and the ongoing support of the community have all contributed to the success of Bemidji’s Boys & Girls Club. “A lot of key community institutions, businesses and individuals understood the need and gave their brain power and money to make it happen,” Potter said.
CHRIS FETTIG
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A tradition of music at Bemidji High School
hen Chris Fettig started teaching at Bemidji High School in 1987, he didn’t set out to create a musical tradition like BSU’s Madrigal Dinners, but for decades, his show choirs have involved hundreds of high school students and entertained thousands of Bemidji area residents. Shelves of trophies in the BHS choir room attest to the success of the program. A graduate of BSU and its Music Department, Fettig had performed in the Madrigal Dinners for four years. “Paul Brandvik was probably the most influential person in my life as a choir director and vocal musician,” Fettig said. “He is still one of the most creative and musical people I know.” Fettig, however, has no shortage of creativity himself – creativity that took an idea, let the seed of it sprout, then generated memorable themes and original musical arrangements, and inspired his students to push the limits of their talents. When Fettig started at BHS, “Vocalmotive” was a jazz singing group. Having enjoyed being part of a pop group in high school, Fettig moved the focus from jazz to contemporary songs. In 1990, Fettig’s choir accepted an invitation from Paul Gulsvig, who ran a strong vocal program in Onalaska, Wis., to visit Onalaska when the BHS choir was on spring tour. When the two choirs performed for one another, Fettig said Onalaska’s show choir “knocked our socks off.” He had never seen anything like it, and Vocalmotive evolved once again – to a singing, dancing show choir. “The next year we went to (Onalaska’s) competition – just as an exhibition group,” Fettig said. “I kept thinking it would be short-lived. I thought these kids who were really into it would graduate and then we probably wouldn’t have it anymore.” But interest and numbers continued to grow, and Vocalmotive started competing in 1995. An enthusiastic parent group hosted the first dinner theater to raise money for costumes and other expenses. Fettig directed
the group without pay until it became an official activity at BHS in 2001. Alumnus Sam Kivi choreographed the first three seasons. Alumnus Kevin Francis, now a professional choreographer, has returned since 2002. Since its start in 2004-05, Emily Paine, a third graduate of the program, has coached La Voce Ballo, the second BHS show choir, taking it from a junior varsity group to a top contender at competitions. Fettig credits these alumni and other factors for the program’s success: a huge feeder program at the middle school, high interest in the community, support from the school district, and a booster group – Show Choirs of Bemidji, Inc., est. 2005, that fundraises $40,000 to pay for costumes, props and other expenses. When the new high school opened in 2001, the commons area became the on-campus site for dinner shows, which were previously held at Bemidji Middle School. A black box rehearsal space and a theater that seats over a thousand also helped the program to grow. A capella concerts in the spring and the winter dinner shows – the two major fundraisers – both spotlight the Vocalmotive and La Voce Ballo show choirs – over 120 singers and dancers, band members, and techies – putting their talents on stage to raise money to put their talents on stage for competition. In recent years, the middle school show choirs have also performed. Fettig does the musical arrangements, saving the program about $5,000 a year. Over the years, his shows have incorporated unique visual and vocal effects into the performances. He creates shows with optimistic themes of life and a search for meaning. This year’s Vocalmotive show “Game of Survival” Fettig said, “uses several games” – including a boxing match at the beginning – to bring out the theme of “coping with life’s ups and downs and what you seek to center your life on. Is it fame and fortune, or is it friendship, fellowship and love?” Note: The 2018-19 Show Choir’s dinner theater is set for Jan. 25-27. Most shows sell out early and completely. Winter 2019
in Bemidji | 21
SPONSORED CONTENT
Cabinet Corner Welcomes New Designer Cabinet Corner’s newest addition to their design team brings years of high end design experience to Bemidji
Bemidji’s Cabinet Corner has long been known for having the most knowledgeable and best cabinet designers in northern Minnesota and they are happy to welcome a new member to their design team, Karl. He brings more than 14 years experience of design of high end cabinets to their already stellar team. Karl just recently moved to the Bemidji area from Chicago, but is no stranger to northern Minnesota, as he has been vacationing in the area for 45 years. He holds a Bachelor of Arts in Interior Design from IADT in Chicago and started in the design business by working in a big-box store. However, it did not take long for Karl to
take that experience, combined with his education, and transition into a career designing some of the best high-end kitchens in the Chicago area. Karl’s experience spans working with both commercial and residential customers. He had built a strong customer base of contractors and loved working with this clientele. He also has strong experience with residential customers and enjoys the energy a homeowner brings to the process. Homeowners are excited about planning their new cabinets and Karl draws off that energy to give them the kitchen of their dreams. For this reason, Karl makes it an efficient and easy process. He does not believe in making his customers wait and tries to turn around kitchen designs as quickly as possible.
According to Karl, current trends in the kitchen design world focus on functionality and making the space easy to use. He is seeing the popularity of the Classic Rustic Style in many of the designs he does. He loves coordinating this with the whole home design, including colors, flooring, lighting, and furniture, providing a beautiful experience for the homeowner. In addition to his kitchen experience he has also designed bookcases, wine cellars, safes, bathrooms, and more. Come and see Karl or any of the designers at Cabinet Corner to help give you the kitchen of your dreams. Cabinet Corner is a full service design center which prides itself on creating stunning and functional kitchens. Family owned Cabinet Corner is dedicated to delivering the highest quality designs and kitchens to clients throughout northern Minnesota.
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in Bemidji
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We offer a variety of services including: • Custom Frame Repair Kristi Gubbels • Eyeglass Adjustments • Vision Therapy
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Hygge
in the home
{Hygge pronounced \HEW-guh\} The Merriam-Webster definition: Hygge is a quality of coziness that makes a person feel content and comfortable. It’s also often used as an adjective meaning “cozy or comfortable.”
24 | inBemidji Winter 2019
hygge
fairy lights + candles Soft lighting at night not only helps you sleep better but it’s essential for the hygge nights.
cozy pajamas
furry friends
Your fur children will be happy to get some extra cuddles when it’s too cold to go out.
By Jillian Gandsey, inBemidji Editor A few winters ago, I learned of a word that described my lifestyle in Minnesota’s freezing months. Hygge. I was already drinking the sleepy time tea in the evening with the candles and fairy lights illuminating my home and good company surrounding me. So when I was introduced to hygge, I decided to fully embrace the practice. Feeling cozy, warm and fuzzy truly helps me with the winter blues and actually makes me look forward to months when it’s dark by 5 p.m. Here are some simple ways that you can be about the hygge lifestyle as well.
And don’t forget to add some fuzzy, wool socks or slippers.
warm beverages
The Celestial Seasonings sleepy time tea is my favorite. They also sell a “sleepytime extra” tea.
More hygge activities: Journaling or writing knitting, crocheting or crafting
I always have the urge to crochet once winter rolls around.
a good book
See our book stack on Page 26 for some recommendations. Winter 2019
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Bookmarked
Books we’ve loved and books we’re looking forward to reading
Sharp Objects by Gillian Flynn
Once in a Blue Moon Lodge by Lorna Landvik
Hunger by Roxane Gay
Truly Madly Guilty by Liane Moriarty
The Christmas Box by Richard Paul Evans
Welcome to the Goddamn Ice Cube by Blair Braverman
Wonder by R.J. Palacio
Lean In Sheryl Sandberg
26 | inBemidji Winter 2019
#Bemidji in
Snow fell early this season and Bemidjians were quick to post about it on Instagram. Check out these photos taken by local “Instagrammers” enjoying winter’s early visit.
amraitz
awards_pastries
mytownbemidji
lukesamanda
ladysage
rebeccacue
wandering_rachel
bvskiarea
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in Bemidji | 27
Mouth-watering marinade & delicious dry rub for
VENISON
Chris Haley is back in the Larisa Cooks kitchen to share some of his favorite marinade and dry rub recipes for venison. The first, a coffee brown sugar rub, is delicious on a tenderloin cut of venison and Chris’s steak marinade goes wonderfully on a butterflied backstrap. Chris pan fried both cuts of meat until they were medium rare, his desired doneness, and then let them each rest for a bit after.
28 | inBemidji Winter 2019
Coffee brown sugar rub Ingredients:
1 tablespoon instant coffee powder 1 tablespoon onion powder 1 tablespoon garlic powder 1 tablespoon paprika 1 tablespoon brown sugar 1 teaspoon ground black pepper 1 teaspoon salt 1 teaspoon chili powder
Directions:
Add all ingredients into a blender or spice grinder. Grind until a fine powder. Rub the venison loins or steaks with powder and fry until desired doneness.
Amazing steak marinade Ingredients:
*Consuming raw or undercooked meats may increase your risk of food borne illness.
1/3 cup soy sauce 1/2 cup olive oil 1/3 cup fresh lemon juice 1/4 cup Worcestershire sauce 2 tablespoons apple cider vinegar 1 1/2 tablespoons garlic powder 3 tablespoons dried basil 1 1/2 tablespoons dried parsley flakes 1 tablespoon dried dill flakes 1 teaspoon ground white pepper 1 teaspoon dried minced garlic
Directions:
Place all ingredients in a blender and blend on high speed for 30 seconds until thoroughly mixed. Pour marinade over the venison or your favorite steak or other meat. Cover and refrigerate for up to eight hours. Cook meat as desired.
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30 | inBemidji Winter 2019 ANSWERS: 1) Babe has an earring 2) 2nd bird on Babe’s horns 3)Babe’s tongue is red 4) Right hand corner window has no reflection 5) ‘74’ in blue paint reads ‘747’ 6) Tree under the ‘Y’ in ‘Country’ 7) Paul’s shirt is black 8) Paul is now winking 9) Window above Paul’s ear has been removed 10) Sun added to skyline
Can you find 10 differences between these two pictures?
SPOT THE DIFFERENCE
Winter 2019
in Bemidji | 31
HELPING FAMILIES FOR 25 YEARS.
Accra provides support to families that need help in their homes for a loved one with a disability.We’ll help you navigate the different services available to you. One of our services, PCA Choice, allows you to choose a family member or friend to be your paid caregiver.
Non-Profit Home Care Agency We accept major insurance plans; Medicaid and private pay.
Call us and ask about the possibilities!
Bemidji office: 218-308-8680 SERVING PEOPLE STATEWIDE
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