River Valley Woman January 2023

BY EILEEN MADSEN Editor

we vow to change, improve, get thinner, firmer, stronger, better, or whatever way we aren’t. How about this year we say, New Year…Same You! Because most likely, you are A-OK just the way you are. Of course, I’m not saying improvement is a bad thing. If we find ourselves prejudiced, small- minded, unkind, or consider Cheetos a food group…by all means, let’s increase our understanding, enlightenment, and vegetable consumption.

A few years back I shared a story about a friend’s reaction when I told her I thought I should work on some perceived not-so-positive attributes. My penchant for sarcasm, coupled with occasional outbursts of colorful expletives, to be specific. I was sincere in my intention. She was livid. I recall her saying something to the effect of meeting my untimely demise by her hands if I changed. These characteristics, I learned, were some of what she loved most about me. And honestly, vice versa. Her talent for transforming unsavory language into near poetry, was one of the many things that made her, her. While I’ve since taken to alternative phrases such as “fiddlesticks” and “dad-burned” (at least in public), I’ve never forgotten my friend’s underlying message. Knowing and being true to oneself is an art, and this month’s Go Be Do -themed cover feature, Dana Sikkila, can relate. Struggling to find just where she fit in during her school years, she sought to have a future and career that didn’t compromise her creative ambitions. Although initially, this approach seemed to be not working in her favor, ultimately her unwavering commitment to her ideals paid off. Now, director of The 410 Project, her momentum as an educator, arts promoter, and documentary maker, are but a few of her successes. Go Be YOU !

There are times though when change is a good thing. For Jennifer Pickerel, it’s front and center to almost everything she does. VP in a female-owned and operated aviation company, along with her fellowship with the International Women’s Forum, she’s a force for change. In fact, she’s made it her personal mission to help businesses understand that it’s differences in people, cultures, orientation, and sexes, that make for a healthy, thriving workforce. An inclusive work environment takes leaders who think differently, according to Jennifer. You follow?

Sometimes all it takes is a few college courses in your chosen field to make you realize that the dad-burned career you thought was for you— isn’t. Such was the case with Nicole Jensen-Briggs who, after graduating college with a business degree instead of elementary education, and exploring a couple different industries—joined Jensen Motors in 2013. While working in the family business might have seemed a gamble, understanding where her abilities and interests lied, allowed Jensen Motors to grow and flourish. When opportunity knocked, car doors opened. Fiddlesticks! You don’t have that certain someone with whom to spend Valentine’s Day. Or do you?

Our Something Special page spotlights CADA’s 2nd annual GALentine’s Day Fundraiser which celebrates gals and pals relationships. CADA provides life-saving and life-changing services to survivors of abuse and violence. Strong friendships with our BFFs, sisters, guy besties, and even our moms, can be the glue when things are falling apart. Let’s stick together.

So, here’s to 2023, with another year of going, being, doing. And River Valley Woman resolves to share your stories—just the way you are. I swear.

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“People never use their art degrees and I didn’t want that to be me.”

By KELLY DEVRIENDT PHOTOS BY WOLLER PHOTOGRAPHY

Litchfield, the 1990s. A small farming town in central Minnesota. A budding creative type and hands-on learner trying to come of age. No, it’s not a Lifetime movie, it is the true story of local artist Dana Sikkila.

Growing up in Litchfield made it difficult to envision an adult career in the arts. However, with a little help, perseverance, and patience, Sikkila found a way beyond her small town to make it happen.

Fast forward 20 plus years and today Sikkila is making a living full time as a creative. More than that, a big part of what she does is try to help make it happen for others who may find themselves doubting the possibility of a creative career path.

Dana was rejected from every college she applied for. Her identity with education had been jaded due to lack of creative challenges, lack of hands-on learning opportunities, and lack of hope that it was guiding her to a future where she could be happy and successful—a future where she could make a living creating. This led to poor grades and to Dana almost not graduating high-school.

“I couldn’t see the potential picture of my life or a pathway to get to what I wanted to be doing,” Sikkila said.

Although her parents do not come from a creative background, her mother knew that Dana needed to keep moving forward. Striking a deal with a young Sikkila, her mother offered to pay for her first semester of college if she would give it a go.

“I credit my mom for pushing me to progress,” Dana said, “She helped me think about who I was beyond my 18-year-old self.”

Ultimately, Dana was accepted to Mankato State University on academic probation. With her newfound freedom to choose classes, and find others with a creative flare, Sikkila achieved a 4.0 grade point her very first semester.

“It finally clicked,” she said, “I began to see what my life could look like as a creative adult.”

After four years of college and a bachelor’s degree, Sikkila began showing her art. The Mankato-based community art space, The 410 Project, hosted her first solo show.

However, Dana was still working odd jobs to pay the bills and had no real idea how she was going to realistically support herself with her art.

“People never use their art degrees and I didn’t want that to be me,” Sikkila said. So, she kept pushing forward and enrolled in a master’s

program for printmaking. While in graduate school, Dana was able to do some teaching and transition from a learner to a leader in the classroom.

“I had never seen myself as an educator,” Sikkila said. However, later, this would become central to her career as a creative.

During this time, Dana continued to stay connected with The 410 Project, which was run by Mankato State graduate students. In 2012, the director of the project stepped down and, with no one else stepping up, The 410 Project was about to be no more. This did not sit well with Sikkila so—when she was approached with the choice of watching it close or taking it over—Dana went for it.

Still not quite grounded, Sikkila spent 2012 and 2013 floundering a bit. Although she had taken over the 410 Project, she wasn’t quite sure what direction to go with it.

“By this point I had realized that I needed to make some decisions and step up,” Dana said, “If I wanted to stay in the area and work solely in art, I was going to need to create my own job.”

Sikkila choose to stay in Mankato because of the connectedness she saw within the community.

“I loved how strongly tied the community was within the arts,” she said, “Musicians, visual artists, writers, poets—there was (and is) so much crossover and integration of people working together.”

Feet now firmly planted, Sikkila set out to figure out who she really was as an artist, rather than look to what others were doing. She decided she was going to be true to her personal passions and that she was going to lead.

Two of Dana’s favorite interests have always been biking and the arts, so Sikkila drained her bank account, wrote a grant, and headed out to tour on her bike. The tour consisted of meeting up with ten Minnesotabased artists and collecting samples of their work that she loaded up on her bike trailer. She spent two weeks biking, listening, and learning, all while recording on her GoPro.

Although she loved seeing all the creative people, listening to their process, and gathering incredible pieces of work, it was a very physical process. “It was the worst experience,” Dana admitted, “At the time I thought I would never do that again.”

However, she saw it though, put together a three-minute video using her GoPro footage and scheduled the show.

To her surprise, 80 people showed up at The 410 Project to see a three-minute show.

“I couldn’t believe it,” Dana said, “People were really responding to this.” 

Q: Favorite famous artist?

A: An artist I’ve always looked up to is Yayoi Kusama.

Q: Biggest pet peeve?

A: My biggest pet peeve being a workaholic is people not answering emails...which I know I do too!

Q: If you weren’t doing this, what would you be doing?

A: If I wasn’t in the arts, I would probably still be in the field of helping people and would love to do that in some sort of an outside setting.

Q: Do you have any other hobbies or interests?

A: I love biking, going on adventures with my dogs, hiking, downhill skiing, really anything outside.

Q: What are the three best words you would use to describe yourself?

A: Creative, busy, and hands on.

Q: What would you like to be doing 10 years from now or you could answer what is your dream retirement?

A: In 10 years I still want to be making art, traveling, and constantly meeting new people and learning new things.

Q: Favorite thing to do or place to go in Mankato?

A: I love hopping on my bike and riding the trails to our neighboring towns.

Q: What is the most risky or scariest thing you have ever done?

A: Quitting my full-time job with benefits to pursue my dreams in the arts.

 That gave Sikkila momentum and even more resolve. People seemed inspired by humanizing these artists who were right in their backyard. It was the first time that anyone had been on the ground to see what these artists were doing. Beyond that, Dana felt that it was validating to other creatives who are out there trying to make it happen.

The next year, Sikkila hired help and a film crew to make a complete documentary. The Bike Tour ran for five years in a row. During this time, an hour-and-a-half long film aired at the Twin Cities Film Festival, and the Project Bike Exhibition ran at the Minneapolis-St. Paul International Airport for eight months.

With this success under her belt, Dana and The 410 Project found their footing and really began to flourish.

Today, Sikkila holds many titles. Beyond continuing her role as the director of The 410 Project, Dana is an adjunct professor at Minnesota State University-Mankato, teaching creative curriculum development for K-5, which incorporates more hands-on learning opportunities. She also works as an artist career consultant, sits on various boards, and works to develop and promote the arts throughout southern Minnesota—all while carving out time to create her own artwork and exhibits. Dana now has a sense of responsibility for other artists and helping them succeed in their creative goals.

She asserts that the best part of all she does is seeing people she’s working with feel validated about what they are doing.

Through The 410 Project, Sikkila offers educational classes and works often with young people.

“A lot of these really creative kids struggle to relate to others, just as I struggled,” Dana said, “I can show this side of me and the possibilities for the future.”

Megan Swalve, a parent of one of Dana’s students in the youth mentorship program, states her child has been taking classes with Dana for years and consistently looks forward to it.

“Dana has so much dedication put into what she does with art and within the community,” Swalve said.

Dana sees the community itself as one of her main supports in accomplishing what she has.

“I am so thankful for the community and the artists that work besides me and came before me,” Sikkila said. “They have helped to show me what is truly possible.”

Sikkila’s hope for the future it to keep seeing all the ways our communities are progressing in supporting and displaying the arts. She believes that creative expression is vital to being a healthy human and that its impact on youth is significant.

“I am so hopeful when I see creative lifestyles becoming more normalized and supported,” Dana said. “It is a valid career path—we are professionals.” RVW

By CHRISTINE NESSLER

“The only way we are going to solve the talent shortage is if we reach into these other diverse communities. And the only way we can keep them is if we can create a healthy home for them before they even arrive.”

“If you have a team where everyone looks the same, dresses the same, or went to the same college, you are absolutely going to miss things because you are homogeneous.”

“Inclusion can be subtle, and exclusion can be overt, so inclusion training is talking about noticing and raising awareness.”

Jennifer Pickerel, of Madison Lake, accepted her position of vice president at female-owned and operated Aviation Personnel International (API) in 2015 because she wanted to be able to affect change in this male-dominated industry.

Jennifer’s work, along with her fellowship with the International Women’s Forum, has provided a vehicle for Pickerel’s personal mission to create diversity in the field of aviation, starting with acceptance and inclusion.

API is a human resources consulting firm specializing in business aviation. For the clients, they provide services that include talent identification, talent recruitment, and consulting in compensation evaluation, safety, and culture assessment. API’s clients include the corporate flight departments of Netflix, Adobe, Visa, and Wal-Mart.

API also works directly with job seekers to find employment in business aviation with the workplace culture that provides the best fit for the individual. It’s a relationship built on long career track counseling that lasts the duration of a career. Not only does the company work with pilots, but also recruits for maintenance and leadership in aviation.

The business started approximately 50 years ago by Janice Barden, a trailblazer in the industry. Barden, an industrial psychologist, was approached by a professional in the aviation industry to write psychological assessments for its flight department to identify who was in the ranks and what made them tick. The industry also requested she help them determine what kind of people to hire. Barden’s testing became the foundation of API. As her experience grew, she became very well-known and respected in the industry.

Having strong and supportive female leadership has been very beneficial to Pickerel. Barden’s daughter, Sheryl Barden, the current president and CEO of API, has been very supportive of Pickerel’s growth, both personal and professional. Pickerel has been named to be Sheryl Barden’s successor.

Sheryl proposed Pickerel for the International Women’s Forum Leadership Fellows Program.

International Women’s Forum (IWF) is an invitation-only network which connects the world’s most accomplished women from across various professional sectors to provide support for each other, as well as promoting the common mission of advancing women’s leadership and championing equality world-wide.

“Jennifer has a deep passion for promoting women and the underrepresented,” Barden said. “She not only brings a unique voice to the program from a small, privately held company perspective, but she has the opportunity to expand her perspective as she is exposed to emerging leaders from other organizations around the globe.”

This past fall, Pickerel was accepted into the coveted 18-month long program. The intensive program is aimed to make women stronger, smarter, and more influential. It will include training at INSEAD in Fontainebleau, France, and at Harvard Business School. Pickerel’s cohort consists of 40 women from across the globe. As a part of their fellowship, the women will be required to create a legacy project that impacts the mission of IWF.

Pickerel’s project is to create a training program and an evaluative system to be given to flight departments to see if they are ready for diversity.

“The only way we are going to solve the talent shortage is if we reach into these other diverse communities,” Pickerel said. “And the only way we can keep them is if we can create a healthy home for them before they even arrive.”

Pickerel wants to make sure flight departments are ready for diversity, rather than just checking a box. She wants to make sure work cultures are set up to provide a psychologically safe environment for all employees.

“So many people are looking for diversity in their hires,” Pickerel said. “And so female pilots, people of color, LGBTQ+ community members, if they are out, are sought after because a lot of corporate enterprises have this mandate that you have to have a certain amount of diversity,” Jennifer said.

The danger in that “mandate,” according to Pickerel, is that, if a corporate enterprise doesn’t truly have an inclusive culture, and it is only searching for diverse talent to be performative, the individual hired may have an uncomfortable experience because the team is not yet ready to receive them.

“We’ve walked away from clients who clearly are pursuing a diversity angle for performative reasons,” Pickerel said.

Jennifer has also been straight forward with some other flight departments to say they weren’t ready for diversity, but then gave them the steps to take to get there. She meets her clients where they are at and helps them reach their diversity, equity, and inclusion goals. 

 “Jennifer is considered a trusted advisor and approaches these issues from a viewpoint of enlightenment and education rather than scolding or shame,” Barden said.

Pickerel is passionate about starting with inclusivity to prepare a safe work environment for diversity. In aviation, safety has always been about standard operating procedures and checklists.

Barden and Pickerel have begun changing the conversation around safety at industry safety symposiums. They address psychological safety in reference to inclusion, the pressures that exist on people today, and how safety managers and leaders must see the human element of the safety picture.

“We are trying to illuminate the need for much more emotionally intelligent leadership in those industries where everything is black and white,” Pickerel said. “It’s hard to get into the gray and that can be uncomfortable for a lot of leaders.”

Pickerel isn’t one for finger-pointing or finger-wagging. She starts by raising awareness and helping clients uncover unconscious bias.

“It’s talking to them about diversity of thought,” she said. “If you have a team where everyone looks the same, dresses the same, or went to the same college, you are absolutely going to miss things because you are homogeneous.”

Jennifer recently participated in a Diversity, Equity, and Inclusion Executive Education program through the Kellogg School of Business at the University of Chicago. She will pass that education along as the chair of the National Business Aviation Association’s Diversity, Equity, and Inclusion Working Group and through the many keynote presentations she delivers on the topic of diversity, equity and inclusion at industry events.

“It excites me to think about potentially impacting the safety of a community, by working on diversity, equity and inclusion and bringing the industry into the twenty-first century,” Pickerel said.

Some of that education is within individual flight departments, some is on the big stage, and some comes from connecting younger talent to the business aviation community. Through her volunteer work with the

Minnesota State University, Mankato Aviation program, she is educating young people on how to understand and evaluate a potential employer’s culture.

“I help them come up with interview questions that get to the heart of if a potential employer is really going to do what they say they’re going to do,” Pickerel said. She shares a variety of insight with young students and professionals, but a big piece of it is finding a job that aligns with their values.

As a female leader she also likes to look out for up-and-coming young women, talking to them about confidence and knowing their worth.

Jennifer personally understands what it’s like to be the “odd man out,” as she has often been the only female at the table. She has had to advocate for herself and made her voice heard, even during times when she questioned if making a stand may jeopardize her seat at that table.

“Any majority has such power, and they often don’t realize the extent of that power,” Pickerel said.

Exclusion can be as simple as not being invited to join into conversation with work peers.

“You come in as a new person, you don’t know all the inside jokes, you don’t know the history. You’re sitting there at lunch and they’re all joshing around, and no one is making the effort to include you in conversation,” Pickerel said. “Inclusion can be subtle, and exclusion can be overt, so inclusion training is talking about noticing and raising awareness.”

Creating a psychologically safe space begins with saying, “I’ve got your back.”

Pickerel likes to remind people of their personal power. A co-worker can start by inviting the new person into the conversation. They can lead by example and call each other out on exclusive behavior. But most importantly, Pickerel says, it must start with leadership. There is an inclusivity trickle-down effect.

Providing an environment of inclusivity, equity, and diversity for the future of business aviation took on new importance to Pickerel this fall when her daughter, Zoe, enrolled in the aviation program at the University of North Dakota in Grand Forks, North Dakota to become a pilot.

Moving into the next 50 years of API, Pickerel wants to be a trusted partner in the business aviation field for any candidate from an underrepresented community. That comes through providing an environment where professionals feel protected, but also are empowered to advocate for themselves. It also comes from having the expectation that if a business client wants to employ underrepresented talent, they need to be ready and committed to make the necessary changes.

Through her work with API, her fellowship with the International Women’s Forum, selfdevelopment through programs such as Kellogg’s executive education course, and her volunteer work with Minnesota State University, Mankato, Pickerel is no doubt affecting change—change that will influence her own daughter’s career in aviation as well as communities that are currently underrepresented. RVW

Melanie Marti Owner

By RUTH KLOSSNER

Right from the start, it was part of the deal. If Nicole Jensen ever wanted to come back to work with her dad at Jensen Motors in New Ulm, she had to get some experience elsewhere.

Although Nicole had spent several hours a day working with the office manager during her high school years, her future plans didn’t include coming back, at least at first. After

graduating from New Ulm High School in 2001, Nicole went on to the University of Wisconsin, La Crosse to study elementary education. That didn’t last long—maybe half a semester.

“It only took one business class for me to realize that’s where I should be, not working with kids,” Nicole said with a laugh. “I ended up in management with an emphasis in human resources. The business side was interesting.”

Those hours spent at her dad’s business had laid the foundation.

Fresh out of college, Nicole went to work in sales at a Chevy dealership in La Crosse, but didn’t stay long as her budding interest in human resources was calling.

She moved on to Badger Corrugating in La Crosse where she did accounts payable and receivable, while also building up the human resources department for the 200-employee company. She continued there through the tough times of the financial instability of 2008-09, then moved on to Kaplan, Inc.

“Kaplan was a chance to work with a group of HR people from all over the world. My

boss there was my biggest mentor—next to my dad,” Nicole said of the job she held until coming back to New Ulm.

“I interviewed with Rob at 6 a.m.” she said. “For those who know me, I am NOT a morning person. I started there two weeks later and working for him was the best professional experience of my life. He’s one of the very rare leaders that is a strategic visionary who can break down the steps to accomplish that vision and then actually execute to get it done.”

The years at Kaplan were good, but the family business needed Nicole.

Mom, Joan Jensen, explained how her move back home came about.

“In March of 2013, we had an opening in our business that seemed like a great opportunity for Nicole to continue to add to her strengths. We were so excited to have her return to New Ulm and rejoin our family business,” Joan said.

Nicole agreed.

“It was good timing,” she said. “The finance manager, Toni Gleisner, was ready to retire. It was the most logical position for me if I wanted to come back. The only problem was, I got two weeks of training and she moved to South Carolina. That was not enough, Toni!”

Nicole made the best of it, however.

“When you know the basics, you can build off of that,” she explained. “And we had our sister dealership, Lockwood Motors in Marshall, that my dad had been involved in before coming to New Ulm in 1988. I could call them.”

While working in finance, Nicole also created the business’ HR department.

A year after her return, the service manager position at Jensen Buick GM became available and Nicole moved into that position— and loved it. She continued there, while also helping in finance and HR, until the family made a major move in 2021.

It wasn’t the best of timing, but the Jensen family bought out Martinka Motors to open its second dealership.

“It wasn’t ideal to do it during a global pandemic and I had just had another baby, but we got lucky,” Nicole said. “We were lucky to keep all the employees when we bought the business from the Martinkas—and we hired two more people.”

Nicole’s younger brother Ben became general manager of Jensen Buick GM, with Nicole becoming general manager of Jensen Chrysler Dodge Jeep RAM Kawasaki. Dad, Rick, continued as president of the family company.

“When he’s in town, he comes in every day. He’s still very active in the business—unless there’s golf to be done or fishing trips,” Nicole said with a grin. “But, he’s the financial statement wizard. I appreciate that. Those things are not easy to understand.”

The business changeover required the family to jump through a lot of hoops, both to be approved by Chrysler and by the state.

“All things considered, it was very smooth, considering what the world was like at the time,” Nicole said.

Getting vehicles was a bit of a challenge.

“Our inventory was low, but we were still selling. As vehicles were traded in, we’d clean them up and they sold—they never got on the lot. The inventory was deceiving,” Jensen-Briggs said.

The two Jensen dealerships are only a few blocks apart, on Broadway, at the south end of New Ulm.

“I do miss being over in service,” Nicole admitted. “I make little trips over there to get my service fix. You meet so many 

Nicole married husband Kevin Briggs in June 2006 while working in La Crosse. Kevin teaches cabinetry and woodworking at the CTE Center for District 88 and is head baseball and wrestling coach for the New Ulm High School Eagles.

“I pretty much don’t see him from midNovember until June—unless I go to one of his meets,” Nicole said with a laugh. Nicole and Kevin have three kids— Candon, 14; McKenna, 11; and Laken, 2. Their activities take much of Nicole’s free time.

“With me being in a retail business and Kevin being a teacher and coach, it’s nice to have mom in town. I enjoyed spending time with my mom when I was growing up. She was a stay-at-home mom and I’m so thankful to have had that time with her,” Nicole said. “She’s one of the main reasons I wanted to move back home to New Ulm. It certainly takes a village to raise a family and she’s my village! She taught my brothers and me so many life lessons but we didn’t even know she was doing it. She definitely raised us right because we all came back to New Ulm to live closer to her and dad.”

Since coming home, Nicole has been involved in several community organizations—Junior Achievement, the Chamber Willkommen Committee, the ISD 88 Foundation Board, and the New Ulm Medical Center Foundation Board.

The Briggs family. From left: McKenna, Kevin, Laken, Nicole, and Candon.

 people in service. And, if somebody is sick here, they let me help in service. I enjoy that.”

As general manager of the new location, Nicole’s initial role was to maximize things and eliminate those that weren’t needed. She worked with the employees to see how things compared between the locations. She changed the computer system to make it compatible with the GM location.

In addition to her management role, Nicole handles all HR for both stores. The Chrysler location has about 15 employees, while the GM location—including Tunnel Car Wash—has about 25.

“We’re at maximum capacity in this building,” Nicole said as she looked around the Chrysler location. “We’re adding another cubicle in the showroom—we’re doing what we can with the space we have.”

Nicole is comfortable as a female general manager of a car dealership.

“There are more women in the business. There aren’t very many dealers or co-owners, like we are, but it’s growing,” she said. “There are more women service managers. It would be nice to have a man and a woman at each store and I would love to have a female tech.”

The Jensen businesses have a number of women in a variety of positions—service advisor, Jill Grothem, at the GM location; parts advisor, Chris Marth, at the Chrysler location; and sales associate, Kerry Hoffman, at GM.

Jensen-Briggs summed up, “The car business gets in your blood. I grew up in it, I tried other things. I had different types of structures— corporate and family-owned like us. I learned from it all. I’m thankful that I did it. I’m thankful to be able to work with my family. Ben and I are three years apart—I never thought that we’d get along like we do. It’s really nice to work with my family.” RVW

The Jensen Motors staff includes these women. From left: Mindy Wills, office coordinator; Jill Grothem, service advisor; Lisa Pelzel, office manager; Nicole Briggs, general manager; Denise Nelson, office manager; Debbie Reinhart, office coordinator; Chris Marth, parts advisor; Janette Sendejo, office coordinator; Joan Jensen, co-owner of The Tunnel Car Wash; and Kerry Hoffman, sales associate.

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DEB MORIN Owner Neutral Groundz North Mankato

It’s flu season again, so most people get a flu shot and strive to stay healthy. But can certain foods or supplements boost the immune system and help with that “staying healthy” goal?

While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year.

Focus on a balanced eating plan. Don’t skip meals, so your body stays well-fueled. Aim for five to nine servings of vegetables and fruits daily to provide those immune-boosting vitamins, minerals and antioxidants. Getting these nutrients from foods versus vitamin or mineral supplements is always best. Many herbal remedies are marketed to help fight colds or shorten their duration but check with a health care professional before taking any supplements or medications. And don’t forget fluids. Remember to drink adequate fluids throughout the day. Plain water is best.

Crack down on spreading germs. Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using it in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.

Increase sleep, reduce stress. Getting adequate sleep and managing stress can be just as important as healthy eating to prevent the flu. Research demonstrates that lack of sleep and increased stress contribute to illness and overall poor health. Adults should get seven to nine hours of sleep each day, while children need eight to 14 hours, depending on age. Healthy ways to cope with stress include meditating, listening to music or journaling. Physical activity is another strategy to manage stress and may reduce the risk of some chronic diseases that can weaken your immune system.

Even if you eat a healthy diet, get plenty of rest, drink adequate fluids and manage your stress, you may still catch the flu. If so, your illness may not last as long, and you may not feel so bad.

In your diet, consider stocking up on these nutrients, which play a role in immune health.

Beta carotene

Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes.

Vitamin C

Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.

Vitamin D

Vitamin D is found in fatty fish and eggs. Milk and 100% juices fortified with vitamin D also are good sources.

Zinc

Zinc tends to be better absorbed from foods such as beef and seafood, but it’s also found in plant-based sources, including wheat germ, beans, nuts, and tofu.

Probiotics

Probiotics are good bacteria that promote health. You’ll find them in cultured dairy products, such as yogurt, and in fermented foods such as kefir and kimchi.

Protein

Protein comes from animal and plant sources, including milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.

Finally, here are some myths and facts about immuneboosting nutrients:

Fact: Chicken soup can help you feel better.

According to the National Institutes of Health, there are many healing benefits of chicken soup. Your favorite recipe likely has properties that fight inflammation, promote hydration, and get mucus flowing. Drink plenty of liquids, such as water, broth, or sports drinks with electrolytes.

Myth: Vitamin C can prevent illness.

When taken before cold symptoms start, vitamin C may shorten the duration, but it doesn’t keep you from getting sick.

Myth: Dairy increases mucus production.

You may have heard that milk and other dairy products worsen congestion during an illness. Research has not proven this to be true.

KRISTI WEMPEN Registered dietitian Mayo Clinic Health System

SHINGLES VACCINE

MANKATO HILLTOP 507-625-9070

2010 Adams Street, Mankato, MN

MANKATO RIVERFRONT 507-625-1107

410 S. Riverfront Drive, Mankato, MN

NEW ULM 507-354-8255

2015 S. Broadway Street, New Ulm, MN

ST. PETER 507-625-9070

1002 Old Minnesota Avenue, St. Peter, MN

YOUR BEST SHOT AGAINST SHINGLES IS HERE.

Shingrix is more than 90% effective for people 50 years and older. Even if you received the Zostavax shingles vaccine, Shingrix can dramatically reduce your risk. Plus, it’s covered by most insurance plans. Talk to your Hy-Vee pharmacist today.

No appointment necessary. No prescription necessary.

CITRUS

Ever heard of Buddha’s Hand? Or seen a pink lemon? Get ready to learn the different types of citrus available at Hy-Vee and mix up a delicious Citrus Winter Salad.

VARIEGATED PINK LEMONS.

Real-deal pink lemonade is what you’ll get with this distinctly striped lemon. It has minimal seeds and a puckery, tart flavor that makes it perfect for juicing into your favorite citrus beverage. When sliced, its petal-pink flesh makes a lovely addition to pitchers of sparkling water.

CARA CARA NAVEL ORANGES.

These have a bright orange exterior similar to a navel orange with an interior that is deep salmon-pink. Juicy and sweet, they have flavors of grapefruit and tangerine.

SUMO MANDARINS. These seedless mandarins are the same size as oranges with a distinctive knob at one end. They are bright orange, easy to peel, juicy, and sweet.

BUDDHA’S HAND. This gnarly finger-like fruit contains no juice or pulp but is instead used for its fragrant zest, which has flavor described as lemony, bitter, and sweet, with notes of lavender. Use it to infuse vodkas, steep in tea, or to flavor salt or sugar. It’s also often candied or used to make marmalades. The zest can even be frozen in an airtight bag until ready to use.

MORO BLOOD ORANGES.

Known for their deep purplish-red flesh, Moro blood oranges have a sweet-sour flavor with a hint of berry. They are lower in acid than many varieties, making them delicious and easy-to-tolerate snacking fruits.

PUMMELOS. This over-sized citrus fruit definitely stands out in a crowd. It can range from tangy-tart to spicy-sweet in flavor, and the peel is 1 to 2-inches thick, varying in color from yellow, green, or pink. Look for skin that is plump and free of wrinkles and blemishes. When pressed, fruit should spring back.

KEY LIMES. Smaller than regular limes, key limes, sometimes called Mexican limes, are greenish to yellowish and have smooth, thin rinds. Intensely aromatic, key limes are fantastic in cocktails and, of course, pies.

NEAPOLITAN TANGERINES.

Small in size, these seedless tangerines are known for their thin, orange skin and sweet and juicy orange-like flavor.

MEYER LEMONS. Smaller in size with a smoother, thinner rind when compared to a traditional lemon, Meyer lemons have a deep, brilliant yellow color and are highly fragrant, floral, and sweet. Use them like you would ordinary lemons, but expect better, brighter results.

INGREDIENTS

¾ c. whole almonds

2 tbsp. Hy-Vee honey

2 large red beets, rinsed and trimmed

Hy-Vee olive oil nonstick cooking spray

4 blood oranges, or cara cara oranges, divided ½ c. Hy-Vee canola oil

¼ c. Hy-Vee white wine vinegar

1 tsp. Hy-Vee honey

1 tsp. Hy-Vee Dijon mustard

Kosher salt, to taste

Hy-Vee black pepper, to taste

1 (5 oz) container baby kale

4 tangerines, peeled and thinly sliced

1 medium red onion, thinly sliced

2 oz. Hy-Vee Select natural fresh goat cheese, crumbled

DIRECTIONS

1 Prepare Honey-Roasted Almonds: Preheat oven to 400 degrees. Line a rimmed baking pan with parchment paper. Place almonds and honey in a small bowl and stir until combined. Spread almonds in prepared pan and bake for 5 minutes. Stir mixture and bake for 2 minutes more or until toasted. Remove from oven; cool completely.

Coat beets with cooking spray. Wrap beets with foil and place in a rimmed baking pan. Bake 55 minutes, or until tender. Remove beets from oven and cool. When cool enough to handle, remove foil, peel, and thinly slice.

Zest one orange. Squeeze juice from orange, yielding about 1/4 cup juice. Set aside. Peel remaining oranges; cut each crosswise into 1/2-inch-thick slices. Set aside.

Add canola oil, vinegar, zest, juice, honey, and Dijon mustard to a screw-top jar. Cover & shake well. Season to taste with salt & pepper. Arrange kale, beets, oranges, tangerines, and red onion on a large platter. Top with goat cheese, & Honey-Roasted Almonds, if desired.

Nutrition Facts per serving: 260 calories, 16g fat, 3g saturated fat, 0g trans fat, 5mg cholesterol, 80mg sodium, 26g total carbohydrate, 5g dietary fiber, 18g sugars, 0 added sugars, 5g protein. Daily values: 90% vitamin A, 160% vitamin C, 6% iron, 15% calcium.

I always go for long walks in the winter, and I usually find myself evaluating the shrubs in my neighborhood landscapes and thinking about how I would prune them. I get really excited about pruning— it’s probably my favorite gardening task. But between this walking experience and my ten years working as a horticulturist, I can confidently say that most landscapes contain poorly pruned shrubs.

You can probably picture the worst of these: Their tops are chopped off. They are full of dead branches and unnaturally boxy or rounded in shape. They have large old stems with twiggy dense growth toward the top, and someone (is it you?!) keeps repeatedly cutting that new growth back to the exact same spot each year.

Aside from being just plain ugly, improper pruning stresses woody plants and shortens their life spans. Since pruning promotes new growth and removes potential entry points for insects and disease, it can prevent and correct plant maintenance issues when it’s done right. Proper pruning is vital to the overall health of your landscape shrubs.

I think the most common pruning mistake is to treat all shrubs as if they have the same requirements – to just go out with a clippers and chop indiscriminately. Different species of plants respond differently to pruning, and timing is vital for maximizing each plant’s longevity and horticultural purpose. The most important thing you can do is research each plant species to identify its individual pruning needs. Start with the University of Minnesota Extension publication Pruning Trees and Shrubs, which is available online.

For example, pruning spring-blooming shrubs during the wrong season eliminates their flower buds for the upcoming year, especially if they only flower on old-growth wood. Most gardeners know about the requisite timeliness of lilac pruning, but the same principles apply

for other spring-blooming shrubs, such as rhododendron, azalea, magnolia, forsythia, and serviceberry. These species (among others) should only be pruned in the spring immediately after they are done flowering, unless you don’t mind sacrificing their flowers in the upcoming season.

Deciduous shrubs, especially those that flower on new-growth wood (most spirea and hydrangeas) or those that are grown mainly for their foliage (smokebush, dogwood, ninebark, barberry, etc.), are more flexible with timing, Still, it’s good practice to do any major pruning in the dormant season before plants start growing again. March is usually a safe bet for pruning, especially for species that are vulnerable to seasonal diseases.

Cut old branches as well as new ones

Another common pruning mistake is to only cut a plant’s new growth via shearing, or cutting all new branches to the same height on a regular basis. It’s tempting to do this because the new growth often disrupts a shrub’s previous shape, and the gardener’s impulse is to quickly clip the offending branches back to where they were before. I’m certainly guilty of doing this every now and then, especially when I’m trying to keep a plant smaller than it’s supposed to be.

However, despite how common the practice is, most shrubs don’t respond well to shearing. They might become stressed, especially if the dense outer growth shades the plant’s inner leaves or if you are drastically suppressing the plant’s natural size. These stressors, along with the many stubby branches left after shearing, will make them more susceptible to disease or insect infestations.

Many shrub species should have up to one-third of their oldest wood completely removed on a regular basis. (Some examples include spirea, ninebark, dogwood, and viburnum.) Cutting old branches all the way to the ground will encourage healthy new growth. It’s optimal to have a mix of old, new, and medium-aged stems so that the shrub is constantly rejuvenating. Furthermore, when you remove the large older branches, you are allowing for better light and air movement within the plant, which prevents fungal disease.

After removing the oldest wood on large shrubs, make limited shaping cuts on the new wood, always cutting back to just above a nearby node for optimal wound healing. (A node is the intersection between a twig and its branch.) Check the plant for any other branches that are broken or dying, and cut those off, too. Finally, remove any branches that are rubbing on other branches (or eventually will), leaving behind the branches that are most structurally and aesthetically sound.

LAURA SCHWARZ New Ulm Native Minneapolis-based horticulturist & writer

By KRISTEN WALTERS CADA Development & Communications Manager

On Thursday, February 16, bring your gals, pals, and besties to The Capitol Room in St. Peter for a night of laughter, friendship, and fun!

As a society, we put a lot of emphasis and celebration toward romantic relationships, but we think it is time that friendships are celebrated at the same level! CADA provides life-saving and life-changing services to victims and survivors of relationship abuse and sexual violence. Time and time again, we hear from survivors that one of the most crucial aspects of their healing is their friends, family, and support system. That’s why we are hosting a fundraising event that celebrates friendship and the people beside us through all of life’s ups and downs.

What can guests expect from this year’s event?

A ticket to the 2nd Annual Galentine’s Day Fundraiser for CADA will get you:

• A comedy show featuring TWO Minnesota comedians, Gabby OK, and returning again this year, Khadijah Cooper

• Best friend-themed trivia

• Private professional photo sessions for you and your besties

• Dessert silent auction

• Signature cocktails

• Delicious hors d’oeuvres

• Opportunities to support a great cause and anonymous besties receiving services from CADA

What IS Galentine’s Day?

Galentine’s Day is only the best day of the year! The idea for Galentine’s Day came from the show Parks and Recreation. The main character of the show, Leslie Knope, fierce friend, and true legend, created Galentine’s Day. Each year before Valentine’s Day, besties everywhere gather to celebrate friendship and platonic love, as friendships are just as important as romantic relationships and deserve their own day of recognition!

Where do the funds raised go?

CADA is a nonprofit organization serving victims and survivors of relationship abuse and sexual violence throughout south-central Minnesota. We are based in Mankato and provide services in Blue Earth, Brown, Faribault, Le Sueur, Martin, Nicollet, Sibley, Waseca, and Watonwan Counties. Our mission is to provide safety and support to victims of domestic and sexual violence through education, advocacy, and shelter.

All funds raised from this event will support CADA’s mission and the life-saving services we provide, such as: our 24-hour helpline, support groups, emergency safety shelter, legal advocacy, supervised visitation services, and so much more. By attending this event, you’ll be helping survivors who are relying on CADA as a part of their support system.

Who should come to the event?

Anyone and everyone is welcome at Galentine’s Day; this is not a gender-exclusive event. We know the name is GALentine’s Day, but the event is really about celebrating friendship and platonic love. Bring your besties, your mom, cousins, book club, or whoever!

Get your tickets!

Tickets are on sale now. You can purchase a table (8 seats) for $376 or a single ticket for $50. Visit cadamn.org/galentines-day.

Join us as a sponsor

There are still a few sponsor opportunities available for businesses or individuals who are committed to supporting survivors and violence-free communities while also celebrating friendship! Sponsor opportunities range from $250 to $5,000. Along with publically aligning your business with CADA’s mission and important work in the community, business sponsors can also look forward to event tickets, social media promotion, your logo on printed event materials, mentions on news media promotions, and more!

Having a reason to get together with my girlfriends and celebrate each other was wonderful. Having that reason also be an opportunity to support CADA was even better! The Galentine’s Day event was a great time supporting a great cause.

— Hannah L., Galentine’s Guest

EVENT SPONSORS

A Savory Solution to Stretch Your Grocery Budget

In today’s world, grocery shopping can seem more like a burden than an opportunity to gather supplies for your family’s favorite meals. With prices of everyday ingredients fluctuating almost daily, it’s important for many families to make their dollars go further at the store.

Easy ways to stretch your grocery budget, such as using versatile ingredients, can make the checkout experience a little less impactful on your household’s finances. Consider the benefits of mushrooms, which provide a delicious option to enhance flavor in favorite recipes while extending portions in an affordable way.

1

Savor the Flavor

The savory umami taste of mushrooms means a flavorful experience in blended recipes like burgers, where the chopped mushrooms help hold in the juiciness. Or, you can chop, quarter, slice or enjoy them whole in recipes like Garlic-Rosemary Butter Roasted Chicken Thighs and Veggies with Mushroom Orzo Risotto, Creamy Spinach, Mushroom and Lasagna Soup or Blended Pasta Sauce paired with your favorite pasta.

Serve Up Nutrition

4 EATS

Save Money

3

Stretch your dollars by stretching your meals using a process called “The Blend.” Blending finely chopped mushrooms with ground meat can extend portion sizes of your favorite meaty recipes and help your bottom line. Chop your favorite mushroom variety to match the consistency of ground meat, blend the chopped mushrooms and meat together then cook to complete the recipe. For burgers, use a blend of 25% finely chopped mushrooms and 75% ground meat. For tacos or chili, use 50% mushrooms and 50% meat or an even higher mushroom-to-meat ratio.

2

One Carton, Multiple Dishes

Low-calorie, low-sodium, fat-free and cholesterol-free, mushrooms are nutrient rich and can play a starring role in a variety of meals. With an array of fresh varieties and nearly endless ways to prepare them, they can be your powerhouse from the produce department.

Blended Pasta Sauce

Recipe courtesy of the Mushroom Council

Ingredients

2 T extra-virgin olive oil

1 medium yellow onion, finely chopped

3 garlic cloves, minced

1 lb. mushrooms (such as white button, crimini or portabella), finely chopped

1 lb. 80% lean ground beef

Instructions

1. In large pot over medium heat, add oil and cook onions, stirring occasionally, until just soft, about 3 minutes. Add garlic and cook 1 minute.

2. Add mushrooms and cook 5 minutes, or until mushrooms are soft and reduced in size.

1 T Italian seasoning

1 tsp. kosher salt

1 jar (24 ounces) marinara sauce cooked pasta salt, to taste pepper, to taste grated Parmesan cheese

Thanks to mushrooms’ versatility, you can buy one large carton of mushrooms to chop up then bulk up multiple dishes, from a morning omelet to hearty soups to blended burgers.

(FAMILY FEATURES)

3. Add ground beef, Italian seasoning and salt; cook until browned throughout, about 6 minutes, stirring and breaking up lumps. Skim off fat, leaving about 2 tablespoons.

4. Stir in marinara sauce and reduce heat to low. Cook 10 minutes.

5. Serve over cooked pasta, season with salt and pepper, to taste, and top with grated Parmesan.

Garlic-Rosemary Butter Roasted Chicken Thighs and Veggies with Mushroom Orzo Risotto

Prep time: 20 minutes Cook time: 50 minutes Servings: 4

Ingredients

Chicken Ingredients

8 boneless, skinless chicken thighs salt, to taste pepper, to taste

6 T unsalted butter

16 oz mushrooms, such as white button, crimini or portabella, quartered

3 zucchinis, sliced in half moons

3 large carrots, thinly sliced

4 sprigs fresh rosemary, leaves removed and roughly chopped

4 cloves garlic, minced

Orzo Ingredients

4 c. chicken or vegetable broth

1 T unsalted butter

1 T extra-virgin olive oil

1 small yellow onion, diced

2 garlic cloves, minced

16 oz mushrooms, such as white button, crimini or portabella, finely chopped

1 c. uncooked orzo pasta

1/8 tsp. black pepper

1/3 c. white wine

1/3 c. shredded Parmesan cheese

Instructions

For the Chicken:

To make chicken: Preheat oven to 450 F.

Pat chicken dry. Season with salt and pepper, to taste. In large skillet over medium-high heat, melt butter. Sear chicken until brown on both sides, 4-5 minutes on each side. In large bowl, toss mushrooms, zucchinis and carrots with rosemary and garlic. On large baking sheet, spread vegetables. Nestle chicken into vegetables. Drizzle with butter and juices from pan.

Bake 20 minutes until chicken is cooked through and vegetables are tender.

To Make Orzo:

1. In small pot over medium-low heat, warm broth.

2. Using skillet from chicken over medium heat, add butter and olive oil. Add onion, garlic and mushrooms. Cook, stirring occasionally, until onions soften, 3-4 minutes.

3. Add orzo and black pepper. Stir and cook orzo 2 minutes. Add white wine and cook until evaporated, about 1 minute.

4. Add broth to orzo, 2/3 cup at a time, stirring until liquid is absorbed. Repeat with remaining broth, waiting until last batch is absorbed before adding next. Remove from heat and stir in Parmesan.

5. Serve in individual bowls with chicken and roasted vegetables atop mushroom orzo risotto.

(FAMILY FEATURES)

HOW DO YOU MAKE THINGS HAPPEN IN YOUR LIFE?

JGC SMC

Hard work and prayer.

JOSEPHINE

Humour, style, kindness and faith!

JENNIFER

Divine inspiration, trial and error, asking those who've been there/through it already. And all the above.

MARY

Honestly, I have people that are awesome at the things I’m not awesome at. Know yourself. Do what you can and delegate where you need to!

VIKKI

Honesty. Communication. Hard work. Belief in yourself.

There’s only one way that I know of…”NOTHING WILL WORK UNLESS YOU DO.”

—Maya Angelou

Recipe courtesy of Emily Weeks, MS, RD, on behalf of the Mushroom Council

Why do I keep getting canker sores?

Canker sores are irritating, round, and white lesions that form in your mouth. Minor canker sores are small and disappear within one to two weeks. Major canker sores are a little larger and deeper, and they can take up to six weeks to completely resolve. Any sore or lesion in the mouth that fails to heal after a few weeks should be evaluated by your dentist or healthcare provider.

The exact cause for canker sores is still a mystery, however researchers have found some environmental triggers that can lead to canker sore development.

1. Oral trauma. A sharp tooth, cheek bite, or aggressive tooth brushing can result in oral sores that can become troublesome. If you wear braces or other dental hardware, ill-fitting materials can lead to small cuts in the gums or tongue. See your dentist if you suspect you may need further treatment.

2. Food allergies/sensitivities. Chocolate, coffee, berries, cheeses, spicy, or acidic foods can all be triggers for canker sores. Eliminating some or all of these culprits may help with recurrent issues. A diet that lacks B-12, zinc, folate, or iron can also lead to recurrent canker sores. Supplements can help if you are nutrient deficient.

3. Autoimmune/inflammatory disorders. Celiac disease, Ulcerative colitis, or Crohn’s disease can manifest as oral ulcerations or canker sores. If you struggle with inflammatory diseases or are immune deficient, and are experiencing recurrent canker sores, you should see your provider as you may require further treatment.

4. Emotional stress. Stress creates an inflammatory response in the body, and chronic stress can lead to breakdown of the immune system. If your canker sores seem to be stress-induced, try to implement stress-reduction techniques such as meditation, yoga, better sleep, and exercise.

Prevention is key! Avoiding foods that lead to mouth trauma can be helpful, so put down the Captain Crunch cereal and save the pretzels for another day. To prevent nutritional deficiencies, eat a rainbow of fruits and vegetables. Using a soft bristled tooth brush, and taking your time with oral hygiene will help as well. If all else fails, and your canker sores are a recurrent issue, please talk to your provider as you may need further treatment.

CORINNE JORDAN, MD, FACS General Surgeon Physicians Group New Ulm

In the past few years homes have become vital sanctuaries - places where you and your family want to feel comfortable, cozy and serene. Recent shifts in home design are responding to this need, while also reflecting a desire for beauty and luxury. As a result, fireplaces are seriously trending - not just for living rooms or bedrooms, but even kitchens and bathrooms.

Thanks to recent innovations such as beautifully designed, easy-to-install electric fireplaces from SimpliFire, you can add the warmth and charm a fireplace brings to almost any room without undergoing major renovations or having to worry about things like chimneys, piles of wood, screens or gas lines.

The sleek, contemporary features seen in these electric fireplaces add a warm glow and ambient light to any room. You can select features like driftwood log sets and a variety of finishes, plus whatever flame color options and fire bed materials and colors suit your mood and style.

Time-honored luxury with a modern aesthetic

While adding fireplaces to various rooms may be an emerging trend in contemporary home design - and a boon for home values - the idea has a long history, as homes once relied solely on fireplaces for heating every room. Today’s designs, however, offer the drama and visual interest of clean lines and modern style - while also being much more convenient and energy-efficient than traditional wood-burning fireplaces. Another great advantage? You can run your electric fireplace anytime you’d like to enjoy the beauty and ambience it provides, with or without heat, all year round. 

 The heart of the home

The kitchen is possibly the most crucial room in every home. Because kitchens needed fireplaces for cooking functions in olden days, it seems like a natural fit to add a fireplace here. Today’s kitchens are the heart of the home in more ways than one, especially with open plan home designs allowing plenty of space for the entire family - and guests - to gather around and cook meals together.

What better space to create a warm, cozy and decorative focal point with an electric fireplace? You could even use a 3-sided style such as SimpliFire’s Scion Trinity Fireplace by Heat & Glo to connect a kitchen to dining or living areas, or use two units back-to-back to create a two-sided fireplace between any two rooms.

A personal spa

The bathroom has become a sought-after oasis in contemporary homes, inspiring spa-like features from heated floors or towel racks to deluxe standalone tubs that create an aura of comfort and luxury. Adding a bathroom fireplace is one more way to design the ultimate personal retreat. What could be more calming than relaxing in a hot bath by the light of a glowing fireplace?

Fortunately, today’s electric fireplaces make this renovation easier than ever. While a few special safety precautions need to be taken for bathroom applications, following your product instructions and local code restrictions will ensure that your fireplace will be as safe as it is enchanting.

How electric fireplaces work

Electric fireplaces can supply light as well as being able to offer some heat, but the glow and warmth are created without an actual flame. With the press of a button, you can use a remote control to adjust both the “flame” and other effects, including the heat level, thermostat, timer, brightness, ember bed lights and accent lighting. Turn up the heat to take the chill off during wintry days, or turn the heat down and enjoy the fireplace just for its calming ambiance when the weather’s warm.

Installation is easy

Whether you choose to hire a professional or completely DIY it, electrical fireplace installation is remarkably easy. With just a few tools, a well-placed grounded electrical outlet and a revolutionary wall-mount SimpliFire Format electric fireplace, you can bring the comfort of a fireplace to any room in your home in a day.

Interested in making a statement with a new fireplace in your home? Visit heatnglo.com to see all of the beautiful possibilities to warm up the atmosphere in any room.

(BPT)

own.” — Author Virginia Woolf

Christmas has come and gone, Now we’re just living through what’s left of what seems like a long winter. You have likely taken down all your Christmas decor (no judgment if not!) and put away all the presents.

Maybe your family acquired a new family member over the holiday season! With the joy of a new family pet can come some frustration as well. I am not talking about the chewed up kids’ toys, the scratched up furniture, or midnight serenades, but maybe you are experiencing accidents in the house as well.

Weather you brought home a kitten, a puppy or an adult version of either, here are some tips to help keep your carpet cleaner stowed in the closet and your relationship with your significant other on good terms.

Cats are naturally drawn to a litterbox, but they still need assistance learning where their bathroom is and your help in keeping it tidy. If you are just getting started, or you are struggling with litterbox usage, contain your cat or kitten to the room your box is in. They will learn that this is a safe room and this is what they are supposed to use.

The box should be size appropriate. Kittens can have smaller boxes, but the boxes should get bigger as they grow. They should be able to turn around and not touch the sides of the boxes. The litter should be unscented and not so deep that it will suck them to the bottom when they step in it. Two inches is ideal.

Since they have no way of income, they can’t hire a maid, so here we are doing the work for them!

Litterboxes should be cleaned daily, twice a day is even better. Just like we don’t like to use a toilet that already has presents in it, neither do cats.

Don’t worry though, if your cat is not fond of the box aesthetics, they will let you know. They will go right next to it. If they don’t like the location, they will also let you know by picking new preferred spots to go in the house.

Unlike cats, dogs do not get to use the warm indoors to go potty. They have to step out into the cold tundra every time they need to relieve themselves. Can you imagine having to go outside to take a poop when the windchill is -10? Our spouses sure wouldn’t be taking 30 minutes. So, it is not a surprise that when the temps drop, certain dogs choose to use the indoor el bano.

This can be a really big problem when you have a puppy or new dog that you need to convince otherwise. To start, you need to bundle up and go outside with them. Your new dog needs to learn why they should go potty outside instead of inside. The fact is, the act of relieving themselves is a reward. It is not like the carpet bites them in the butt when they go. When we take them outside, we should give them a very good treat right on the snow, as soon as they are done. We have now started helping them make the connection that when they relieve themselves outside, food falls from the sky. We continue to do this and this becomes their new favorite location.

If you have already been punishing your puppy for going inside, your dog has now become afraid of pooping or peeing in your presence. They now sneak downstairs or into the back bedroom to do the deed. That’s because we have scared them. We can work on this by not only taking them outside and rewarding them, but by shrinking their space so there is nowhere to sneak away to. This gives you more of a chance to reward the good behavior. If you take your puppy outside and they do not go, bring them back inside and place them in their kennel or leash them to you. Wait 10 minutes and repeat.

NICOLE LUECK, CVT MN Valley Pet Hospital Mankato

4 S helte r

Sips 4 S helte r

Sat November 13, 2021

N Nov 3, 2021 M t M

M to 5:00 PM

Hosted by Circle Inn

d by Circle Inn

Live Music The Jeremy Poland Band Food by The Pelican food truck Silent Auction

Live Music The Jeremy Poland Band Food by The Pelican food truck Silent Auction

Tickeets s o on n s sale e Nov v 1 1st: : $775

no ticket sales between Aug. 1 and Oct. 31 during United Way Unified Time

Tickets s o on n s sale e Novv. 1 1st: : $775 no ticket sales between Aug. 1 and Oct. 31 during United Way Unified Time

Deesignnatteed d d drriver Tickeetss: $35

Deessignnatteed d d drriver T Tickeetss: $ $35

Enjoy the food, music and free soft drinks all afternoon

Enjoy the food, music and free soft drinks all afternoon

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Sips 4 Sheltteer

paar tneer sforrhouusiinngg..or r g//siipps s

caalll 5007..33877.21115 5 x x4 w witth quuestioonns

caalll 5 5007.3387..221115 5 x4 witth quuestioonns

All proceeds from the event will benefit the clients of Partners for Housing, a 501(c)(3) non profit organization that supports people experiencing homelessness in our region.

All proceeds from the event will benefit the clients of Partners for Housing, a 501(c)(3) non profit organization that supports people experiencing homelessness in our region.

This time of year offers its fair share of extreme ideas about nutrition and health. There’s no doubt you have come across suggestions for a variety of detoxes, cleanses, or 30-day fixes. These are unnecessary.

You can promote your nutritional health any time of the year and without taking extreme measures. In fact, extreme measures often lead to a poor relationship with food and poor nutritional outcomes. Here are gentler, more joyful considerations for enhancing your experience around food and supporting your nutritional health.

• Eat with intention and pay attention. Think mindfulness. Mindful eating is a cornerstone of effective eating. Consider how your current eating pattern is supporting your health and eating decisions. Chaotic and restrictive eating patterns can lead to fatigue, low mood, irritability, inability to concentrate, dissatisfaction, and ultimately overeating. Start with consuming three meals per day and consume small snacks so you are not going more than four hours without eating. Avoid grazing, however. Focus on pairing protein, carbs, and fats at your meals and snacks. It’s more satisfying and nourishing. More satisfaction and nourishment lead to better eating decisions.

• Stress less and avoid decision paralysis.

Alleviate the guess work and save time by planning ahead. These days there are so many resources to help with this (e.g., grocery delivery services, online meal planning services, and ready-to-eat meals). By having a menu for the week, or by having convenient-nutrient dense foods prepped and on hand, you are more likely to eat in a nourishing way without having to overthink it.

• Get your chef on.

Try a cooking class or make your favorite dining-out meal at home (e.g., homemade pizza). Learning about food and all the ways to cook and prepare it is a gateway to learning more about health and nutrition. Not to mention, it’s fun!

• Share the love.

Food is social. Consider a meal swap with friends, family, or neighbors. You could also consider providing a meal for someone in need.

• Grow your own food.

Plant a fruit tree. Start a vegetable garden. Grow your own herbs.

• Think local.

Buy local when you are able. Attend a farmer’s market. Attend community events. This exposes you to learning more about your food and supporting others in their food endeavors.

• Change things up.

Routinely try new recipes (i.e., schedule it at least monthly). Taste test new foods and try new cuisines. Immerse yourself in another culture in whatever ways you can. Food is a major part of culture.

• Stay consistent.

Enjoy socializing and taking the night off from cooking by dining out on occasion. Just because you dine out does not mean you cannot make effective food decisions. Pay attention to your hunger and fullness. Aim for balance. Could you add vegetables or a side salad? Could you take home leftovers? Could you share a meal?

Remember food, nutrition, and health are unique to the individual. What may work for some may not be optimal for others. Challenge yourself to observe and understand your relationship with food. Then, nourish this relationship with gentler, yet intentional, changes throughout the year to promote your nutritional health.

ASHLEY NUETZMAN, RDN, LD Nutrition Education Mankato Clinic

Reading for Wellness

Whether or not you’re a person who makes New Year’s resolutions, the New Year is a great time to re-focus your energy inward. The holidays are often filled with get-togethers and prioritizing others, so let January be your time to look inward and prioritize YOU.

CADA staff and advocates work closely with individuals who have experience trauma and abuse. Advocates hear and

hold the stories of survivors – and doing this for any period of time can take a toll on one’s mental health. Therefore, CADA makes it a priority to care for staff wellbeing and normalize conversations about self-care, secondary traumatic stress, and burnout.

Below are some book recommendations from CADA staff that deal with wellness and self-care.

Tiny Beautiful Things: Advice on Love and Life from Dear Sugar

By Cheryl Strayed

“This book by Cheryl Strayed is a great bedside read if you’re looking to cut through the noise and confusion and get some micro doses of truth and clarity in your day. Even when the letters don’t necessarily pertain to your own situation, much of the wisdom doled out is universal and reaches beyond the page.”

– Recommended by Hannah H. Sugar was once an anonymous online advice columnist, now revealed to be Wild author, Cheryl Strayed. Tiny Beautiful Things brings readers the best of the Dear Sugar column and introduces you to some neverbefore-published columns. Questions come to Sugar about all manner of life’s ups and downs – grief, financial troubles, new relationships, promotions, and more. This book is full of advice and lessons for everything life throws your way.

52 Lists for Calm: Journaling Inspiration for Soothing Anxiety and Creating a Peaceful Life

By Moorea Seal

“For anyone who likes to de-stress by journaling or making lists, I highly recommend Moorea Seal’s book series - 52 Lists. Her books have prompts for list-making and journaling around themes of creating happiness, finding calm, and facilitating connection and togetherness in your life, as well as ideas for inspiring home aesthetics and accessible DIY projects.

– Recommended by Kirby H.

In 52 Lists for Calm, Moorea Seal brings you 52 guided journal prompts – one for each week of the year. Intended to help readers and participants overcome stress and anxiety and develop a regular self-care practice, this journal is a great way to calm a busy mind. If making lists brings you a sense of calm and is a helpful tool, this might be the book for you. Seal has other books in the 52 List series. Be sure to check out 52 Lists for Happiness, 52 Lists for Togetherness, 52 Lists for Bravery, and more!

The time is always right to commit to making yourself a priority. You can start by picking up one of these books, or any other book that speaks to you. But don’t stop at simply reading one of these books. True self-care means you have to take action! Put what these books preach into practice – your actions create habits and that is where the true power lies.

First, We Make the Beast Beautiful: A New Journey Through Anxiety

By Sarah Wilson

“Sarah Wilson’s exploration of anxiety is deeply personal, relatable and touching. The book avoids announcing a ‘cure all’ solution to anxiety, but instead shows how a fulfilling life can be lived in spite of it. It’s very hopeful and inspiring!”

– Recommended by Jess H.

Author Sarah Wilson lives with and manages chronic anxiety. Her book, First, We Make the Beast Beautiful, explores triggers and treatments of anxiety. She interviews those who live with anxiety, mental health experts, philosophers, and more. This book comes at you with humor and comfort and outlines practical tips for living with “the beast” – anxiety.

The More or Less Definitive Guide to Self-Care

By Anna Borges

“This book is one of my favorite self-care tools. I bookmarked some of my favorite activities and when I’m struggling, I simply pull out this book, flip through my bookmarks and pick an activity to do. It’s nice because it offers me some variety in how I’m caring for myself and there are really activities for anyone!”

– Recommended by Kristen W.

Author, Anna Borges understands that self-care looks different for everyone and what works for one person may not work for others. She has gathered over 200 tips, activities, and practices into this guide to self-care. She sprinkles in stories from real people about how they integrate various methods of self-care into their lives and why different activities work for them. Broken down in an A – Z format, this book is accessible and great for those who are short on time!

KRISTEN WALTERS Development & Communications Manager CADA, Mankato

TO HAVE YOUR EVENT LISTED

To have your event listed, please email Ruth Klossner at cowladyruth@gmail.com by the 5th of the previous month. Listings are generally for events that are free to the public, or are fund-raisers. Listings will be published as space allows and at the discretion of the editor.

Fri, Jan 6

• Wild Lands, Wild Horses Documentary, Paradise Center for the Arts, 321 Central Ave N, Faribault, 7:30 pm. Info: 507-3327372 or info@paradisecenterforthearts.org.

GO. BE. DO. CON NECT.

Fri, Jan 6 & 20, Feb 3 & 17

• Starkeller Music Series, 2215 N Garden St, New Ulm, 6-7 pm. Info: schellsbrewery.com/brewery/starkeller/.

Mon, Jan 9

• Senior Driver Refresher Course, CAST Senior Center, 600 N German St, New Ulm, 1-5 pm. Info & sign-up: 507-354-3212, castnu@ newulmtel.net or communityandseniorstogether.org.

Fri, Jan 13 & Feb 10

• Chicken Dinner, American Legion, 600 Co Rd 20, Lake Crystal, 5-7 pm. Info: lakecrystalchamber.com/events.

Sat, Jan 14 & Feb 11

• Legion Made Rights, American Legion, New Ulm, 10 am-1 pm. Info: nuamericanlegion.com.

Sat, Jan 14

• Bingo, Legion Friendship Hall, 715 N 3rd St, Nicollet, 4 pm. Info: American Legion Post #510 on Facebook.

• Ambassador Bash—Dueling Pianos, Starfire Event Center, 206 2nd Ave SW, Waseca, 7-9 pm. Info: 507-835-3260, or starfireeventcenter@wasecamac. com.

• Mankato Craft Beer Expo, Grand Hall, Mayo Clinic Event Center, 1 Civic Center Plaza, Mankato, 2-6 pm. Info: mayoclinichealthsystemeventcenter.com.

Sun, Jan 15

• Dad’s Belgian Waffle Breakfast & Elissa Ries College Fund Benefit, Lafayette Fire Hall, 9 am-1 pm. Info: 507-240-0048.

Tues, Jan 17

• State Street Theater Volunteer Appreciation Celebration, 1 N State St, New Ulm, 6-8 pm. Info: sjuni@statestreetnewulm.org

Thurs, Jan 19

• Lifelong Learner Lunch—Composting, Ney Nature Center, 28238 Nature Center Ln, Henderson, 12-1:30 pm. Info & registration: 507-357-8580 or info@neycenter.org

Fri-Sun, Jan 20-22

• Winterfest, downtown Gibbon. Info: 507-276-1252 or gibbonfunfest@yahoo.com.

Sat, Jan 21

• Starkeller x Schell’s Warehouse Bash for 21+, 2215 N Garden St, New Ulm, 7-11 pm. Info: schellsbrewery.com/brewery/ starkeller/.

• Mick Sterling Presents The Gospel According to Elvis, Paradise Center for the Arts, 321 Central Ave N, Faribault, 7:30 pm. Info: 507-332-7372 or info@paradisecenterforthearts.org.

Sun, Jan 22

• Climb 2 Feed Kids, Mount Kato Ski Area, 20461 Old State Hwy 66, Mankato. Info & sign-up: https://app.donorview.com/ Jmm5z.

Mon, Jan 23-Sat, Jan 28

• MLC Winter Carnival, Martin Luther College, 1995 Luther Ct, New Ulm. Info: mlc-wels.edu/ event/.

Fri-Sun, Jan 27-29

• Bold & Cold Winter Festival, Central Park & Citywide, Owatonna. Info: 507-451-7970.

Sat, Jan 28

• Ice Golf Benefit for Logan Nesset family, Boathouse Grill & Bar, 406 9th St NE, Waseca, 10 am-6 pm. Info: loganstrongbenefit@ gmail.

Sat-Sun, Jan 28-29

• Anthony Ford Pond Hockey,

Spring Lake Park, No Mankato. Info: 507-388-3482, afpondhockey@gmail.com or anthonyford99.com/page/ show/846308-home.

• Sun, Jan 29

• ProMusica Minnesota ‘Lunar New Year,’ Martin Luther College, Chapel of the Christ, 1995 Luther Ct, New Ulm, 3 pm. Info: promusicamn.com, 507-2052249 or promusica@promusicamn.com.

Sat, Feb 4

• Nicollet Legion Fish Fry, Friendship Hall, 715 Third St, Nicollet, 11 am-7 pm. Info: 507-225-3850.

• Dance Party Reunion—Buddy Holly & Friends, Paradise Center for the Arts, 321 Central Ave N, Faribault, 7:30-9 pm. Info: 507332-7372 or info@paradisecenterforthearts.org.

Sat, Feb 11

• Bingo, Legion Friendship Hall, 715 N 3rd St, Nicollet, 4 pm. Info: American Legion Post #510 on Facebook.

• Winter Gala, State Street Theater Co, 1 N State St, New Ulm, 6 pm. Info: info@statestreetnewulm.org, 507-276-6675 or info@statestreetnewulm.org.

• Gustavus Choir Home Concert, Christ Chapel, Gustavus Adolphus College, St. Peter, 7-9 pm. Info: 507-933-7013.

• St James Community Theatre Evening of Love Songs, Fundraiser for Little Theater, First Presbyterian Church, St. James, 7-10 pm. Info: localendar.com/ public/stjameschamber.

Sun, Feb 12

• Wind Symphony Concert, Chapel of the Christ, 1995 Luther Court, Martin Luther College, New Ulm, 3 pm. Info: mlcwels.edu/music/ensembles/ wind-symphony/ or wurstemb@ mlc-wels.edu

Thurs, Feb 16

• Women’s Networking Event-Mingle With a Purpose, Best Western Plus, New Ulm, 6-9 pm. Info: 507-233-4300 or chamber@newulm.com.

Fri-Sun, Feb 17-19

• MLC Lutheran Invitational Basketball Tournament for large grade schools, Martin Luther College & Minnesota Valley Lutheran High School, New Ulm. Info: mlc-wels.edu/events/ grade-school-basketball-tournament/.

• MLC Winter Play—Radium Girls, WCC Auditorium, Martin Luther College, 1995 Luther Ct, New Ulm. 7:30 pm Fri & Sat, 2 pm Sun. Info: laabser@mlc-wels. edu.

Sat, Feb 18

• Gustavus Wind Orchestra Home Concert, Christ Chapel, Gustavus Adolphus College, St. Peter, 7-9 pm. Info: 507-9337013.

JanuaryMust

5. No Fear Winter Gear

1. Renew Your Home Now accepting commissioned orders. For furniture revamping orders and inquiries please contact Mel at Harbor Homes and Gifts by email at harborhomeandgifts@ gmail.com. Shop our store for unique revamped furniture. Harbor Home & Gifts 213 S. Minnesota Ave. Saint Peter, MN harborhomeandgifts.square.site

2. Kick Start Your New Year

Performance Inspired was created to provide better all-natural, yet affordable, high performance sports nutrition for every athletic level. The formulas have ingredients you can trust and you’ll get results you can be proud of. Taste why all-natural is better, only at your local Hy-Vee. Hy-Vee Mankato Hilltop 507.625.9070 Mankato Riverfront 507.625.1107 New Ulm 507.354.8255 St. Peter 507.519.1910 hy-vee.com

3. Fit to Celebrate!

A memorable occasion calls for a perfectly fitted dress or gown. Re-sizing, custom alterations, rebeading and more will put the YOU in your uniquely special day. Pins and Needles Alterations 728 N. Riverfront Drive Mankato, MN 507.625.5163 katobears.com

4. Detox Today

A detox foot soak makes joint movement easier in the knees and elbows. It’s an alternative medicine option for people who suffer chronic lymphatic and bone pain. Detoxification also promotes weight loss, as it rids your body of crippling chemicals and raises your metabolism to higher levels. Body Concepts LLC

1615 N. Riverfront Dr. Mankato, MN 507.381.5467 bodyconceptsmankato.com

Bundle up and enjoy the great outdoors with a variety of cold weather outerwear. Insulated coveralls, mittens, hats & more for the entire family keep you cozy on your downhill run or neighborhood snowball fight!

C&S Supply

1951 N. Riverfront Dr. Mankato, MN 56001 507.387.1171 or 800.879.1938 candssupply.com

6. Motorize Your Shades

Now it's simple to adjust large, tall and hard-to-reach window coverings. Take half off of your remote when you purchase motorization window coverings during the month of January.

Blinds & More Window Coverings 507.380.5019 blindsandmore.org

7. Renewal by Andersen Windows: Professionally Installed by Schmidt Siding & Window

You can be confident in Renewal by Andersen® custom replacement windows, which are backed by one of the strongest transferable warranties in the industry. Soon you’ll be saying, “I love our new windows.” Schmidt Siding & Window expert crews install them all year round. Renewal by Andersen® windows are custom-made to fit within the exact space of an existing window. They are an easy, hassle-free way to enhance your home’s comfort and appearance without the major disruptions that often come with remodeling projects. Schmidt Siding & Window 901 N 5th St. Mankato, MN 507.625.6412 schmidtmankato.com

8. The Meatery Gift Card

Take away the stress of gifting with The Meatery gift card. Feel good knowing your gift is one a Meathusiast will crave, most likely share once prepared, and supports hard working farmers. It's the gift that keeps on giving!

The Meatery 507.479.1367

1230 S Victory Dr. Mankato, MN themeaterymn.com

3.

4.

“I am not going to sit here and watch the world go by.”

-Deanna Enright Mankato, MN

Deanna was just managing knee pain with cortisone shots until she returned from a trip to Vietnam & Cambodia. She consulted her doctor, Jesse Botker, and scheduled a double knee replacement. Now Deanna can go back to traveling without worry!

“It’s been wonderful! I can stand for hours and I am not in pain. I can walk and I am not in pain.”

See Deanna’s full story at www.rehc.org/news

Learn more at OrthoEdgeMN.com

JOINT REPLACEMENT SURGERY IMPORTANT CHOICE, EASY DECISION

River’s Edge Hospital has been recognized as a DNV GL Healthcare certified Orthopaedic Center of Excellence for:

• Hip & Knee Replacement

• Shoulder Surgery

• Spine Surgery

Plus, River’s Edge Hospital is top rated for patient experience!

DR. JESSE BOTKER