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BY EILEEN MADSEN Editor
We’re casually asked this, or ask it ourselves, on a regular basis with no real intention of answering it truthfully, or actually wanting to know. Granted, we probably don’t really need to hear about our uncle’s bunion surgery, or wish to tell our sister details of menopausal symptoms in front of her teenage son. So we answer “fine,” and move on. But are we?
Our cover feature, pharmacist Emily Holm, wants you to be more than fine. She wants you to be smart as well, especially about the medications you’re taking. And she’s willing to use multisyllable words such as pharmacogenomics to make sure what’s prescribed to us jibes with our genes. Knowing that a tough pill to swallow can be… well, the pills you have to swallow, this self-proclaimed nerdy girl’s passion for science is determined to educate on what meds we’re taking for what condition, and to consider alternatives as well. Plus, Emily’s side hustles are as eclectic as her attire.
Not a fan of downing anything from vitamins to antibiotics, due to either the size or taste, I typically have to chase any pill with a healthy coffee quaff, or perhaps a shooter of chardonnay. For medicinal purposes mind you. Lest you think I made that up to justify consuming either beverage—the upsides of drinking coffee are well documented, including living longer with less likelihood to suffer from heart disease, stroke, and diabetes. As for vino, it has antioxidant and anti-inflammatory properties that may help prevent certain diseases. Plus it’s known to boost collagen and help prevent premature aging. I’m not encouraging over imbibing of course, but by all accounts I should look about 16 by now.
Owner of Hearing Clinic Mankato, Anita Steinbach knows firsthand about the services she offers, as she herself suffers from hearing loss. Because of this, in addition to the usual products and services, she has the unique ability to offer understanding and personal connection. Pointing out that hearing loss may lead to, or be a symptom of, a variety of other health conditions and social issues including dementia, memory loss, falls, isolation and depression, when Steinbach sits down with her patients, she’s all ears.
This annual health issue’s theme of “Be Well” aims for us to be just that— well. But that can be easier said than done if you’re lacking in self-sufficiency skills, or are simply at a loss after a major life transition. There’s more to being well then physical or mental health. That’s where the Life-Work Center comes in. Taking the philosophical approach to “know thyself,” executive director Jean Keenan and the center’s staff help hundreds of women annually to learn to believe in themselves by exploring their talents and strengths to go forth into life and the work force, with confidence. When you know, you grow.
Anna Johnson is a fine example of a woman who believed in herself many times over, as she attests in our First Person feature. After starting out in marketing, she felt a need for something deeper, eventually listening to her call to serve in healthcare. As a young mother in college, she settled upon a nursing career becoming an LPN, and eventually was hired help contribute the famous Alzheimer’s “Nun Study” at the School Sisters of Notre Dame. Her journey led her to her current roles as a recreational therapist and end-oflife doula. Proof that a woman’s prerogative to change her mind, changes lives.
Well, we can’t help but to be well with all these caring and devoted health professionals who have our backs (as well as fronts, tops and bottoms). And the next time you’re asked how you are, we hope you can reply with confidence that you are indeed, fine. Now, let’s go for coffee, I have vitamins to take.
Emily Holm strives to ensure that her patients are not just healthy, but educated on the medications that they’re taking.
As an ambulatory care clinical pharmacist (doctor of pharmacy or PharmD), Holm sees patients daily and specializes in medication management, chronic disease management and pharmacogenomics, which is the study of how our genes affect the way we respond to medications.
Originally from Laurel, Nebraska, Holm has been based at the Mayo Clinic Health System in Mankato for a decade. Growing up in the small, agriculturally-dominated community, Holm found herself with many interests but called herself a “nerdy girl.”
“I competed in science fairs instead of playing sports,” she said with a laugh. “I knew I wanted to do something to help people from a very young age. My mom was a nurse and I really enjoyed science always.”
By the age of 15, she figured she would either go into gemology, since she liked rocks and had worked at a jewelry store; meteorology, since she had an interest in weather, and particularly the movie “Twisters” which came out around that time; or pharmacy.
She ended up choosing the latter, especially after a health incident regarding her great-great aunt and a fentanyl patch she was prescribed for pain.
“She never liked medications and she ended up cutting the patch in half because she didn’t want the whole dose. But you can’t cut it in half, it ruins the controlled release mechanism so it gave her an overdose and she ended up falling down her stairs and breaking her hip. She never made it out of the hospital,” Holm said.
It was Emily who at the ripe age of 16 ended up connecting the dots and figuring out what had happened to her beloved aunt.
“She likely wasn’t counseled appropriately at the pharmacy not to cut the patch in half. That was what drove me more toward that path,” Holm said of her studies.
Emily went to college at the University of Nebraska in Omaha majoring in medicinal chemistry, after which she attended the University of Nebraska Medical Center, where she received her Doctor of Pharmacy.
“When I was in pharmacy school I thought I would do retail pharmacy and be in the community because I wanted to counsel people and take care of the people in town,” Holm explained.
By BROOKE WOHLRABE
BY KAMRA JOOSTEN PHOTOGRAPHY
However, as part of her schooling, she had to do some clinical rotations in all fields of pharmacy and ended up having a good experience at a clinic in Sioux City, Iowa, which helped shape her career path.
“They had a pharmacist who basically worked like a physician. Patients would come in and see the pharmacist in the clinic for comprehensive medication education and management. The pharmacist really tailored the medications to better manage the patient’s chronic diseases,” Holm explained.
It was there that she learned more about diabetes and how to use insulin pumps and help patients manage their medications.
“When I got a taste of that, I realized it was my dream job and I had to figure out how to do it,” Holm explained.
However, at that time, in 2011, Emily said that kind of practice was unheard of, especially in the Nebraska/Iowa area. After finishing pharmacy school, she opted to complete an Ambulatory Care PGY1 Residency through the U of MN and that brought her to Minnesota.
“I found out quickly that Minnesota is about 10 years ahead of Nebraska,” she said.
While her residency was through U of M Twin Cities, her residency clinical practice site was in Marshall, Minnesota at Avera.
“It was a good experience, at a critical access hospital, so I kind of became a jack-of-all- trades pharmacist,” Holm explained.
Despite the positive experience, Holm found that Marshall was little too small for her family, which at that time in 2014, included her husband and one child. She searched and was fortunate to learn that Mayo Clinic Health System was looking for an ambulatory care clinic pharmacist. She applied for and got the position in Family Medicine at Northridge in Mankato, which she currently holds today.
At Northridge Holm follows a schedule much like at a doctor’s office. She sees patients in the clinic and works closely with the providers and other healthcare team members.
Many of my patients present with complex issues, and by the time they reach the pharmacist, it’s often because their healthcare providers need additional support. I genuinely enjoy the challenge of solving these intricate puzzles.
PHOTOS
“If a patient is prescribed multiple medications and the provider (or patient) requests a comprehensive review to evaluate the potential for discontinuing any of them, I will gladly see the patient. I love a good “drug-etomy”, Holm explained.
A big portion of her work, roughly 50 percent, is diabetes management, which Holm has developed a passion for. She helps adjust and manage medications.
Another emerging passion is the number of mental health patients she has been able to help through pharmacogenomics. Holm said that they’re able to do a DNA test that shows 28 different genes and then use that information as a tool to pick out medications that are more likely to work for patients. We can also predict medications that will have a higher risk of side effects.
“About 80 percent of how mental health medications work can be based on your genetics,” Holm explained.
She sees a whole range of adults, however most of my patients are older because I work mostly in chronic disease and complex medication management,” Holm said.
Of course Holm’s favorite part of her job is helping people, but not just patients, other providers too. In 2017 her site started an ambulatory care residency program, of which Holm is residency director.
“Every year I get a new, young pharmacist fresh out of training and I get to be that mentor that I had,” Holm explained.
She said she enjoys spending the whole year, along with her team, training the residents to be really stellar pharmacists.
“We’re really passionate about the program and all of our graduates have been able to get their “dream jobs.” It’s been really rewarding to see that,” Holm said.
In addition to helping people, she also enjoys the variety of patients and challenges that role presents.
“Many of my patients present with complex issues, and by the time they reach the pharmacist, it’s often because their healthcare providers need additional support. I genuinely enjoy the challenge of solving these intricate puzzles,” Holm said.
In her line of work, she’s always studying and learning and has developed new passions and areas of focus as a result. Many people perceive pharmacists simply as “pill pushers,” but that is not an accurate reflection of our practice,” Holm explained.
“I am deeply committed to using food as medicine and prioritizing educational approaches about lifestyle change before considering medications. While I recognize that all medications come with their own risks and benefits, I discuss these thoroughly with my patients. My approach is not to push medications arbitrarily, rather, I use them when the benefits clearly outweigh the risks, and always in a thoughtful and informed manner.”
Down the road Emily said she would like to get a certification in functional medicine or clinical nutrition so that she can really analyze gut health and anti-inflammatory diets as a supplement to help her patients.
October is American Pharmacist Month and the slogan of that is “know your medicine, know your pharmacist,” which is something that Holm also practices daily and believes is important for her patients. RVW
— That Happy Pharmacist Instagram page Emily.jane.beauty.rx serves as a creative outlet for her to share about skincare and beauty products, specifically OLIVEDA from Olive Tree Pharmacy out of Germany.
“In 2017, I fell into doing makeup tutorials. I’m self-taught. Being a pharmacist, I’m an ingredient nerd. The first ingredient in most products is water. The issue with it is the product needs to not grow mold or go rancid. If 70 percent is water, it’s filled with preservatives to make sure the water doesn’t go bad but that can be more inflammatory for your skin. This company took water out of their skincare and they cold press leaves from an olive tree which is stable by itself, and doesn’t need preservatives. It’s a potent antioxidant and a good skin protector.”
— Adult figure skating, which Emily started in the last year.
“I think if I had the opportunity as a kid or teenager, it would have been my sport, but I wasn’t in sports because I was doing science fairs. It’s been so much fun I can’t believe how much I love it.”
— A new business called Fully Promoted, which she and her husband opened in the last year in Mankato.
“Right now we’re getting started. I’m the director of creative content. It’s something we’re excited about.”
— Husband, Mike; son, Scott, 11; daughter, Jane, 8, three cats, and one dog.
OUT
C K U R
Julee is currently attending the European Rock Tour. Feel free to text or call if you're searching for the perfect diamond or gem, or stop by after October 13 to explore these stunning treasures in person!
and in the St. Peter store.
By CHRISTINE NESSLER
October marks the one-year anniversary of Hearing Clinic Mankato. Owner Anita Steinbach has spent the last year providing care to keep families communicating with each other for as long as they can.
Although the clinic offers hearing aid sales, service, and repairs, perhaps the greatest service Steinbach is providing her patients is understanding. Steinbach has her own experience with disabilities that has greatly affected how she operates her business.
“Having a hearing loss myself has taught me to listen without assumption, and take the time to understand their needs,” said Steinbach.
Even before she discovered her own hearing loss, Steinbach worked in audiology. She began her career as a receptionist for an audiology clinic, but soon became more of a hearing services concierge. Her first duties were to coldcall patients that hadn’t been in for a while, and encourage them to schedule an office visit.
No matter who was on the other end of the line, Steinbach had a knack for striking up conversation and making the patients feel comfortable. She had no trouble getting patients back into the office, but noticed once they were past her desk, the personal touch was lacking. She said very little time was spent with the patients and often they left without any solution to their hearing problems.
“I was seeing these patients come and go and they were unhappy,” said Steinbach.
With the clinic’s audiologist dividing his time over multiple locations, Steinbach began taking on more responsibilities. She wanted to be able to help the patients if they had issues with their hearing aids when the audiologist was out of the office. She cleaned and checked hearing aids, taught herself to simplify the process, and educated patients on how to care for their own hearing aids. Teaching her patients to be self-sufficient saved them an extra trip into the office for hearing aid care.
When the work environment started to change at the audiology clinic, Steinbach realized she was meant to help patients in a whole new way. Since she didn’t have training or proper licensure, Steinbach approached the company that owned the audiology clinic where she worked and requested an apprenticeship. She was accepted into the program and sent to Chicago for training.
On her first day in Chicago, the training audiologist gave Steinbach a hearing test. She detected and confirmed Steinbach had unilateral hearing loss in her left ear. She was prescribed a hearing aid.
“It was weird and strange, and I didn’t feel balanced,” said Steinbach. “I didn’t get enough training. I was wearing this hearing aid and didn’t know anything about it.”
She decided not to wear the hearing aid until she understood more about hearing loss.
Once her corporate training was completed, her apprenticeship began in Anoka, Minnesota. Her preceptor was Jessica Fredine, a Hearing Care Provider (HCP). Fredine retested Steinbach’s hearing and found her hearing loss had become worse and was affecting both ears.
Steinbach knew she needed to commit to wearing her hearing aids and trusted Fredine to help her understand her hearing loss, not knowing how much that insight would benefit her future patients.
Silence Is Lonely
By Roy Bain
When at first our hearing begins to fade; Though the signs are foretelling, we may choose to evade. We tell others they don’t speak clearly, they mumble a lot; My concentration is elsewhere, that’s why I ask what.
Please talk a bit louder; your voice is so weak; I could hear you OK, if you would look at me as you speak.
I can hear you just fine, when you’re close at hand.
If you would learn to enunciate, I could understand. Being with family is one of life’s greatest joys; But, don’t expect me to hear with all of that noise.
It’s easy to blame others, though it’s not really fair; It’s your hearing problem, solve it, show others you care. He who said ‘Silence is Golden’ spoke for himself only; For the hearing impaired, “Silence is Lonely”.
DON’T
IN SILENCE!
If you are finding yourself saying “Huh? What? Can you say that again please?” or if your family members are confirming that you are asking them to repeat a lot, it’s time to get your ears checked, and your hearing tested.
• Don’t panic! It could just be wax build up. Many people are using things such as Q-Tip’s to clean out their ears. Have you ever heard the term, “Don’t put anything smaller than an elbow in your ear?” Those are rules for you, personally. But professionally, we are able to look beyond where a Q-Tip can go. If you are using them, you are pushing the wax further down the canal that will cause deep impaction which is more difficult to remove.
• If you do have wax in your ears, it can be cleaned out, and then tested to tell you if it was just the wax or if you really do have a hearing loss.
• If you need hearing aids, trust is a big factor when considering your hearing health provider. This is a commitment and partnership and that is why it’s important to have a professional who knows your needs and what your daily life is like. Your hearing aids are only as good as the person programming them and taking care of them.
• Do your research on your provider. Ask friends for referrals about any experiences they have had. This becomes someone you will need to trust with your social and communication abilities moving forward.
• Understand that a hearing loss is not just going to help you communicate—although that is one of our many goals for you—but you need to understand that you need clarity to be able to understand what others are saying.
• If you have untreated hearing loss, studies have shown that it can be linked to dementia and Alzheimer’s, as well as balance and speech concerns. When you take care of your hearing health, you take care of your quality of life and overall health.
Fredine was also influential in how Steinbach runs Hearing Clinic Mankato today.
“The way Jessica ran her office was what I was striving for in the future,” said Steinbach. “She taught me how to be ethical, follow state and federal guidelines, and how to care for patients the right way.”
Understanding hearing loss and personally experiencing it has allowed Steinbach to better communicate with her patients. Steinbach takes the time to get to know her patients, making them feel welcome.
From the moment her patients step in the door, Steinbach wants them to understand that she knows how they feel. Silence is lonely, but there is a solution. Steinbach asks the right questions about their hearing loss with terms they can understand. She listens to their concerns to discover the best option for their needs. Then she educates them about hearing loss with tips and tricks for hearing with better understanding, for instance body placement during a conversation in a noisy place.
She no longer must watch patients leave, frustrated their needs weren’t met and their problems weren’t addressed.
Steinbach’s son, Riley, has also played a role in Steinbach’s approach to care. Riley was diagnosed with Duchenne Muscular Dystrophy (DMD) when he was just seven years old. DMD is a condition that causes skeletal and heart muscle weakness that progresses quickly over time. There is no cure, so treatment primarily involves managing symptoms and improving quality of life.
As a caregiver to Riley, Steinbach developed into a natural caregiver for others, something she says trickles down to her patients. She thinks about how to offer the best unique customer experience for her patients.
One unique overing is in-home service calls. Since Riley was twelve, he has been in a wheelchair, so Steinbach empathizes with mobility challenges. She makes in-home service calls to homes, assisted living facilities, and nursing homes.
“It’s hard for patients,” said Steinbach. “It takes a lot for them to get here. Or they have to get an AMV (AmeriCare Mobility Van) van.”
Just like Riley has a support team of his service dog, his sister, his father, his friends, and his mom, Steinbach wants her patients to have a team in their corner.
“That’s what family and friends do,” said Steinbach. “They care for you, and they are there when you need them the most.”
According to Steinbach, when you take care of your hearing health, you take care of your quality of life. She pointed out that hearing loss is connected to other health conditions including dementia, memory loss, falling, fatigue, and heart disease. Social issues can also evolve from hearing loss, including social isolation and depression.
“It’s the pain and frustration that is caused between family members, friends, and even strangers when you can’t carry on a conversation because you have no idea what they said,” said Steinbach.
Patients then find themselves giving nonverbals of acknowledgement during conversations when they really couldn’t understand what was said.
“Silence is lonely,” said Steinbach.
She wants families to be more proactive instead of reactive when it comes to hearing loss. She said hearing should be checked once a year with a follow-up appointment six months later.
“I decided to open my own clinic for the purpose of educating not only the patients, but their loved ones as well,” said Steinbach. “We hear with our brain; our ears are just the beginning of the auditory process. Hearing is a gift that we all take for granted.”
Steinbach’s business, Hearing Clinic Mankato, offers more than just hearing aid sales, service, and repairs—it offers understanding from someone who has experienced her own hearing loss, empathy from a natural caregiver, and education so patients and families can continue to communicate without the frustration of misunderstanding. RVW
SUFFER
The Steinbach family.
RICHARD N. JURGENS
LEGENDARY
CUSTOMER
SERVICE AWARD
APRIL GRAFF CONGRATULATIONS
TO LEGENDARY CUSTOMER SERVICE AWARD WINNER
This prestigious award is presented to only 13 individuals out of Hy-Vee’s 75,000 employees each year. It’s a testament to the extraordinary service April provides every day. Her commitment to supporting her coworkers, her infectious positive attitude, and her unwavering dedication to the Mankato community make her truly deserving of this honor.
Let’s celebrate April for setting a shining example of legendary customer service. Her hard work and passion inspire us all. Join us in congratulating April on this incredible achievement!
Together WE FIGHT
October is Breast Cancer Awareness month. Body Concepts offers a variety of services to help boost your immunity and rid your body of unhealthy toxins.
Floating has become the best-kept secret to safely and naturally relieve stress and anxiety. A float tank (ours are more of a float room) provides a weightless environment that when combined with pitch darkness and silence, creates sensory reduction. With the sensations of the outside world removed, your body and mind are allowed to completely relax and unplug.
A 2001 study in the Journal of the Canadian Pain Society found that spending time in a floatation tank effectively decreased anxiety and depression and increased optimism. In summary, floating takes you to your happy place.
SCAN HERE TO BOOK YOUR FACIAL
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A very large jar almost filled to the brim with glass beads is just to your left when you walk through the welcoming door of the Life-Work Planning Center (LWPC) in Mankato. Each bead represents a woman enrolled and served by the non-profit agency from 1979 through June 2024.
The mission of LWPC is to increase the self-sufficiency of women and their families. But what does the program, which has existed in the Mankato area since 1979, really do?
“You know that old saying about how if you give a man a fish, he’ll eat for a day, if you teach him to fish, he’ll eat for a lifetime? In a lot of ways, we are a fishing program. We’re helping people learn to catch fish,” explains Jean Keenan, who has served as Executive Director of LWPC for 19 years.
“We teach job-search skills, work one-on-one with participants, and provide testing and assessment including the Clifton Strengths Finder,” said Keenan.
“It doesn’t matter if I believe in you, it matters if you believe in you,” said Keenan. “If you see your skills, your talents, your abilities; you’ve pulled together a resume or a work history that makes good sense, that you know who you are, so you can present that to an employer.”
Keenan admits that people see her as the face of the program which encompasses the nine counties in Region Nine, and she says that is a mistake.
“I think it is my wonderful staff and the women that we serve (who are the face of the center),” she said.
The staff at LWPC reaches out to women in the Region Nine area. Jamie Kunkel-Schutter, self-sufficiency counselor, Laurie Wiebesiek, fiscal manager, and Stephanie Gonzalez, Office Manager/Self Sufficiency Counselor work in tandem to achieve the mission of the agency overseen by a volunteer board of directors.
“Our elevator speech is that we provide family stabilization through trauma-informed care to help participants prepare to enter or re-enter the workforce after a major life transition, which may include abandonment, divorce, separation, or death/disability of spouse or partner,” Keenan said.
In 2023 alone, the center served more than 350 women, age 18 and older, through several programs. One key part of the program is the no-cost quarterly workshop series. The workshops focus on three key areas: strength, balance and self-respect, Keenan explains. To help
By JEAN ANNEXSTAD
women meet goals in these areas, confidence, stress management, assertive communication, boundaries, decision-making and goal setting are explored.
“They’re the skills that employers tell us they want people to show up with,” Keenan said.
The next quarterly workshops are in early January, 2025. People are encouraged, however, to enroll at any time throughout the year and programs can be accessed virtually beyond Region Nine counties, explained Keenan.
Additional workshops in October and November will also cover job search skills, such as assessments to identify strengths and how to adapt to the workplace, resume writing and work history, interview skills and actual job search, as well as personal growth and preemployment focused sessions.
The workshops are offered in a variety of communities, often held in a central location such as a housing community room or center. To qualify for the program, participants are at or below 200% of the federal poverty guideline, so transportation can be an issue for participants. One workshop per quarter is also offered virtually and there are Chromebook and resource borrowing opportunities as well.
Lessons taught during COVID-19 helped expand the ideas of how to accomplish goals with remote access, innovative ways to do LWPC’s work, flexibility for women who are juggling young children, aging parents, etc. Keenan still advocates for workshop settings that bring people together in person when possible because it breaks down isolation.
An initial meeting with a staff counselor is a one-on-one appointment to assess the person’s needs, strengths, and skills. Goal setting and action steps are key to the way to move forward.
LWPC is a Minnesota Family Resiliency Partnership program, SNAP Employment and Training Program, and Pre-Employment Program for Women. Other agencies provide additional support dollars when needed.
“We do career interest inventories and personality assessments so that people can discover their strengths rather than try to compensate for weaknesses. How can you lead with your strengths?” said Keenan.
OCT 12 | 10AM-3PM
& Under
This family-friendly event is a one-stop shop for all your fall fun bucket list items. The best fall festival in the area! There is so much happening at Farmamerica, you’re sure to have a great time! Hop on a tram ride around our historic sites, run through the corn maze, play in sensory bins, enjoy concessions and fall treats, meet live farm animals, play BINGO, decorate a pumpkin, & SO much more!
EVERY SATURDAY IN OCTOBER
OCT 5, 12, 19 & 26 6-9PM
Run through our corn maze under the stars. Food trucks, yard games, and entertainment. Every Saturday night in October. Family-friendly event. Fun for all ages! Last tickets will be sold at 8 PM.
FFA
Scan to register
Scan
FRI NOV 29 | 10AM
& Under FREE
Grab your family and friends, lace up your running shoes, and trot over to Farmamerica on November 29th! Walk or run our 5k or 1k route and welcome home the 2024 presidential pardoned turkeys! T-SHIRT INCLUDED IN ADMISSION.
Keenan was honored with the Women of Distinction Award in 2020, but because of COVID-19 did not get a chance to tell her personal story. Here is what she would have shared:
“I remember a day when I had a book bag, a diaper bag, groceries and a toddler, and I had to get from my old beat-up car to the second story of my apartment with all of those things; and I remember being so weary,” she described. She told herself back then if she was able to rise above her situation, “I’m bringing some women with me, because no one should feel how this feels.”
“If someone had told me 35 years ago, I would be the director of this type of agency, I would have said, ‘No, I need services from those agencies!’ That’s why the difference between us and the women we serve is which side of the desk we get to sit on,” said Keenan. Just because she has the title of executive director, “Somehow that has made me a more valuable human being – that’s nonsense! And so, I really want any woman who reads this, if it resonates for her, to know, ‘I see you. Come on in. You don’t have to do this alone!’”
The women who seek assistance from LWPC have a variety of life experiences, explained Keenan. She has noticed an uptick across the service area of a steady increase in the pressure young families are facing to make ends meet with higher costs of housing, food, and child care, for example. LWPC offers budgeting help.
These statistics describe who participates in LWPC:
• 25% of participants last year (7/1/2023 through 6/30/2024) identified as a race other than white.
• 10% entered our program unhoused.
• Over 78% identified as survivors of intimate partner violence.
• Nearly 92% of participants with a child support order were NOT receiving the support as ordered (in arrears, not receiving anything, receiving less than the ordered amount).
The last “staggering number,” is just another pressure that young families are facing,” said Keenan. “We have a fair number of women, who are what would be considered older workers, people over 50 and women well into their 70s who come to us, and they still need to be in the workforce because they have no retirement.”
“I think that we have systemic issues and that we often look at individuals as being the problem. But it’s the system that needs to be enlightened and changed. I happen to believe in the goodness of people,” said Keenan.
LWPC offers programs to help people return to the workforce, for example, by getting a certificate or a degree to increase the earning potential. Some start by getting a GED. Some may need adult basic education to take on the rigor of a course they might enter.
“We really want people to be set up for success,” she said.
There are training dollars available. If barriers are preventing the process of getting back into the job market, LWPC can help people by helping to facilitate education, re-training, child care, transportation and more.
“Let’s say for example someone is ready to start job searching. They go out to start their car and their battery is dead. Well, we can purchase a new battery for them. We can help with that barrier.”
“I think when we know better, we do better. We have more and more folks who are living on the margins, many are single, female-headed households,” said Keenan. “If we really want to enrich our workforce, we’ve got to consider what are the needs of those folks? And the employers who are really thriving are the employers who are doing that." RVW
SIDING
We offer a variety of siding options for your home from our professional installers for residential to commercial projects.
We offer Vinyl, Seamless Steel, James Hardie, LP Smart Side, Everlast, Trulog Steel Siding, and more. Plus, you can always accent with Versetta Stone.
ROOFING
We provide only the best in the shingle industry and we will work with your insurance company. Whether you need minor patches or full roof replacement.
We proudly offer Owens Corning Duration Shingles. Ask us about warranty, energy star, and other product details. We will review the most current standards for ice and water shield and asphalt shingle options with you.
By ANNA JOHNSON
My career did not start out in healthcare, but rather in media and marketing. I was working at KEYC-TV as a sales/marketing executive for several years. I enjoyed helping businesses grow with their advertising. Yet, there was a stir in my heart that I needed to be doing something deeper. One day, I happened to stumble upon a documentary about speech therapy and felt a fire grow inside of me. So, I enrolled in college and started down that track. During my senior year at the University of Minnesota, I was a new mother and was not quite sure I had enough stamina to continue on and earn my master’s degree in the field. I toyed with the idea of dropping out of school completely. During that time of contemplation, a nursing strike was happening in the Twin Cities, and someone encouraged me to become a nurse, as they thought I would be good at that. I was hesitant at first, but after much thought, I decided to give it a go. Once I started training and working in the medical field, I was hooked. There was something greatly satisfying in knowing that I made a connection and cared for someone who was going through a tough time in life.
I started out as a CNA in my nursing career and continued on with my education, eventually becoming an LPN. My first employer as a nurse was through HealthEast Care System. While employed there, I worked in long-term care and later transferred to a Med-Surg Unit at one of their hospitals. Since then, I wore many hats in my nursing career, working in occupational nursing, flu shot clinics, one-on-one personal care, public schools, group homes, and a drug and alcohol treatment center.
Half-way into my nursing career, I was diagnosed with a rare inflammatory autoimmune disorder. “Now what? How am I going to keep practicing as a nurse in the future?” I asked myself. I was happy in my chosen career path, but the pain and flare-ups of my health condition interfered with the physical demands needed in nursing. Being determined and passionate in caring for others, I kept on working through the pain.
Shortly after a divorce, my children and I moved down to Mankato. I immediately was hired as a nurse at School Sisters of Notre Dame-Good Counsel. I was employed there during the “Nun Study.” It was a unique opportunity to
Park cleanup volunteering event with consumers.
work there and help contribute to Alzheimer’s research. A couple years in, there was an opening for activity director in their healthcare unit. I pictured myself filling that role, as it would allow me to still be in healthcare, yet less taxing on my body. So, I applied and was hired for the position. It was so much fun being able to bring fun and meaningful activities to the Sisters. One day, I held an event where we had baby goats visit our healthcare unit. I noticed how a few Sisters who had advanced dementia, became fully alert, engaged, smiling and laughing that day. It was that moment that I knew I was on the right path. I then decided go back to school at MNSU to expand on my knowledge in this field, and graduated in therapeutic recreation. After graduation, I took my certification boards and became a CTRS, (Certified Therapeutic Recreation Specialist).
I was considering starting my own recreation therapy business in the Mankato area. I connected with another therapist online in hopes of getting guidance in starting up that vision. I was invited down to El Paso, Texas to learn about her operation. I intended to stay for two weeks, but the owner talked me into staying and being their recreation therapy manager, and wound up staying there for two years. During that time, I worked one-on-one with clients who had disabilities and at-risk youth, using recreation as a way of helping them reach their personal goals. There is something very rewarding in the work I do as a CTRS. I have witnessed many beautiful moments as a recreation therapist. Seeing a mom cry happy tears when their adult child accomplished something independently for the first time, is immeasurable. Currently, I work at SMILES Center for Independent Living as the peer counselor/volunteer/recreation manager. I believe in their mission, which is to support people with disabilities to realize their full potential. In this role, I manage various inclusion and engagement programs for our consumers and others in our community who have a disability. My programs include recreation, educational classes, peer mentoring and support groups. I also work with volunteers and student interns who are interested in getting involved in our organization.
About two years ago, I felt another stirring inside my heart and felt called to became an end-of-life doula. I recently joined The End of Life Doula Collaborative of Southern Minnesota and have a small business called, Embrace the Moments, LLC. As an EOLD, I offer non-medical companionship and guidance to those who are terminally ill, along with their family and loved ones. Some of my services include pre-planning, life reviews, short term respite support, vigil planning, legacy projects, and grief support. As an EOLD, I would say that my niche is serving those who have disabilities, while blending in recreation therapy techniques. I only work with one client and their family at a time, in order to provide them the best support as possible. It also allows me time to embrace the moments we share and go through my own grieving process, in order to continue this work in a healthy manner.
I am at a sweet spot in my life at this moment, and plan to continue working with SMILES, CIL, and moonlighting as an EOLD. I definitely embrace each moment that I am able to serve and support another individual. It fills my heart and soul to be able to bring a splash of joy to someone’s day. We are all here on this earth to love, grow and be there for one another. Working in healthcare has definitely been my calling and it has been a beautiful journey.
Assisting a consumer with a
Representing SMILES at a Sensory Friendly Trunk or Treat event.
Working with volunteers for SMILES Adaptive Water Skiing Program.
therapeutic art class.
Your Voice Matters!
In today’s fast-paced world, it seems like the news is inescapable, constantly flashing across our phones, computers, and TVs, bombarding us with a never-ending stream of information. This year, the intensity is particularly heightened by the presidential election, a time that often magnifies the political divisions in our country. During this season, it’s crucial to prioritize our well-being by unplugging from the constant updates and partisan debates, taking a moment to breathe, and appreciating the world around us.
Though the presidential race dominates headlines and social media feeds, it’s often the local elections where we can have the greatest impact. This year, in addition to voting for the president, you’ll also be deciding on critical roles such as school board representatives, city council members, judges, sheriffs, and county commissioners. These local officials are part of our communities and make decisions that directly affect our families, homes, and businesses.
That’s why YWCA Mankato has partnered with nonprofits across Southern Minnesota to promote nonpartisan discussions about voting. While nonprofits are prohibited from engaging in partisan political activities, this doesn’t mean they should avoid discussions about government and civic engagement altogether.
In fact, nonprofits are not only allowed to talk about voting and civic issues but should be at the forefront of these conversations in a nonpartisan manner. The people who work in and benefit from nonprofits are often those most directly affected by policies and governance. What’s needed in today’s political climate are conversations about these issues that transcend party lines.
The Lead the Vote Nonprofit Election Engagement Consortium is working to engage Mankato-area nonprofits in civic and voter participation. This consortium includes YWCA Mankato, Life-Work Planning Center, MNRAAA, Minnesota State University Mankato’s Women’s Center, and the St. Peter Area League of Women Voters.
As we approach this critical election season, it’s essential to remember that your voice matters, especially in local elections where the impact of your vote is most directly felt. We encourage you to take proactive steps by registering to vote, checking your voter registration status, and participating in local discussions about the issues that matter most to our community. The Lead the Vote Nonprofit Election Engagement Consortium is here to support you with resources, workshops, and events designed to empower your civic engagement.
By staying informed and involved, you’re not just voting for candidates—you’re voting for the future of our community. Remember, the decisions made by our local elected officials influence our schools, neighborhoods, and overall quality of life. Let’s continue these important conversations beyond election day, ensuring that our community’s needs and voices are represented year-round. Together, we can create positive change and build a better Minnesota for all.
& Development Coordinator
FUN•EASY•EXERCISE
ADULT CLASSES
COMING SOON FLU SEASON
WHAT YOU NEED TO KNOW:
• There is no cure for the flu & it usually resolves on its own
• Getting the flu vaccination can help protect against the virus
• Antibiotics will NOT work
• Over-the-Counter medications can help manage the symptoms
Other common symptoms: Muscle Aches, headaches, diarrhea (more common in children)
Acetaminophen (Tylenol) OR ibuprofen (Mortrin) can help reduce the temperature and relieve discomfort. You should check your temperature throughout the day to monitor. Other tips: wear lightweight clothing, have blankets nearby and stay hydrated!
Fever Cough
‘Wet’ Cough (are you coughing something up???): We actually like to let these go away on their own!
‘Dry’ Cough (pesky cough, nothing comes up): This is the cough we can suppress with guaifenesin (Mucinex)
Sore Throat
May take ibuprofen or acetaminophen for relief. Otherwise lozenges are a good source of soothing. If wanting to do lozenges containing benzocaine or dyclonine (Cepacol, Chloroseptic), do not eat or drink HOT or COLD items, these lozenges numb your mouth and tongue.
Fatigue
Practice good sleep hygiene! Do not exercise within 2-4 hours of bedtime, avoid caffeine, alcohol, and nicotine 4-6 hours before bed, avoid electronics in the bedroom, avoid extreme temperatures/noise/light in the bedroom.
Runny/Stuffy Nose
Consider having a humidifier and raising the head of the bed while sleeping. Nasal decongestants can help as well as a simple, saline nasal spray. If your symptoms are more bothersome at night, we can consider an antihistamine (diphenhydramine, loratadine, etc.)
Schedule a flu shot
Turn your health goals into action starting at Hy-Vee! You know your dentist and you know your doctor, but do you know your Dietitian?
As a nutrition expert, April can help provide credible nutrition information to keep you fit, focused, and full of energy. A FREE discovery session to learn more about our services and which path is right for your health journey.
Contact April Graff with questions or scan the QR code to schedule your appointment.
Embrace October by Exclusively Diamonds WARM GOLD FOR CRISP DAYS
As October rolls in, nature begins its breathtaking transformation, with vibrant hues of gold, amber, and crimson sweeping across the landscape. At Exclusively Diamonds, we believe that your jewelry should reflect this beauty and change as you transition into the heart of fall. Our pieces are designed to capture the essence of the season, adding both warmth and a timeless elegance to your wardrobe.
Personalized Fall Style
As the weather cools, there’s no better way to complement the rich colors of your fall wardrobe than with warm-toned metals. Yellow gold, in particular, shines brightly against the deep reds, oranges, and browns of October. Our collection features timeless gold pieces that range from minimalist necklaces to intricate bracelets, each designed to add a layer of sophistication to your look—whether you're at a cozy gathering or enjoying a brisk walk through the autumn leaves.
This October, celebrate the season with Exclusively Diamonds—where elegance meets autumn’s natural beauty.
1601 Adams Street | Mankato, MN 56001 | exclusivelydiamonds.com
The Opal
Known for its iridescent play of color, opals are a perfect symbol of October’s shifting tones and the magic of autumn. Our exclusive opal pieces, from delicate necklaces to bold statement rings, allow you to carry the allure of the season wherever you go. Whether you’re celebrating a birthday or simply seeking something unique, an opal accessory is the perfect choice to express your individuality.
As winter approaches in Minnesota, we brace for the cold, endless shoveling, and hope our cars start! But our immune systems need winterizing too. Cold weather brings more than just snow—it’s flu season. Sure, hand sanitizer helps, but to survive a Minnesota winter, we need more! Luckily, nature’s got us covered. Herbs, trusted for centuries (like our snowblowers), and a nutrient-packed meal plan work together like a winter wellness snowplow, clearing the path to good health all season long. Here, we’ll explore three powerful herbs that help prevent illness, but do not treat any illness:
ELDERBERRY
(SAMBUCUS NIGRA)
(ASTRAGALUS MEMBRANACEUS)
Astragalus, a key herb in traditional Chinese medicine, is wellknown for its ability to support the immune system and protect against respiratory infections. As an adaptogen, astragalus helps the body adapt to stressors like illness, making it easier to stay healthy during high-stress times such as the winter season.
ASTRAGALUS ECHINACEA
Elderberry is renowned for its immune-boosting and antiviral properties, making it one of the top herbs for preventing winter colds and flu. Rich in antioxidants, particularly flavonoids, elderberries are effective at reducing the severity and duration of respiratory infections.
(ECHINACEA PURPUREA)
Echinacea is another herb celebrated for its immune-enhancing properties. Traditionally used in Native American medicine, it is now widely recognized as an effective remedy for preventing and treating colds and flu.
THE ROLE OF NUTRITION IN PREVENTING WINTER ILLNESS
While herbs such as elderberry, echinacea, and astragalus are effective in bolstering immune function, they work best when paired with a nutritious, well-balanced diet. Nutrition plays a fundamental role in supporting the immune system, providing the body with the essential nutrients it needs to fight off infections and stay strong throughout the winter. Here are a few key ways nutrition helps keep you healthy during cold and flu season:
1. Providing Essential Vitamins and Minerals
Certain vitamins and minerals are vital for immune health. Vitamin C supports white blood cell production and is found in citrus fruits, bell peppers, and leafy greens. Vitamin D, crucial in winter when sunlight is scarce, helps regulate the immune system and is found in fatty fish, fortified dairy, and egg yolks. Zinc, essential for white blood cell function, is found in seeds, nuts, and lean meats.
2. Supporting Gut Health
A large part of your immune system is in your gut, so maintaining a healthy gut microbiome is key. Probiotics from fermented foods like yogurt, kefir, and sauerkraut boost beneficial bacteria, while prebiotics, found in whole grains, bananas, and garlic, feed them. A healthy gut strengthens your body’s ability to fight illness.
3. Reducing Inflammation
Chronic inflammation and too much-added sugar weakens the immune system, leaving the body more vulnerable to infections. Consuming anti-inflammatory foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, can help reduce inflammation and support overall immune health. Antioxidant-rich foods like berries, dark leafy greens, and green tea also help combat inflammation by neutralizing harmful free radicals in the body.
4. Staying Hydrated
Hydration is another critical factor in preventing winter illness. Proper hydration helps the immune system function effectively by supporting the circulation of immune cells and ensuring that mucous membranes in the respiratory system stay moist. These membranes are the body’s first line of defense against pathogens. Drinking plenty of water, herbal teas, and soups can help keep you hydrated during the colder months.
In Minnesota, winter’s tough, but your immune system doesn’t have to be! With powerful herbs and nutritious foods, you can stay healthy and strong. Prep your body like you prep for a snowstorm—with the right tools, you’ll be ready for anything winter throws your way!
SAMANTHA
PEO Home for the Holidays Tour of Homes Benefits Local Women
Mankato’s PEO Chapters are inviting the community to become inspired for the holidays with their bi-annual “PEO Home for the Holidays” tour of homes. Tour four unique area homes: a 1903 English-style mansion, formerly known as “The Butler House,” decorated in whimsical holiday themes; a 1998 French Provincialstyle home decorated with a sense of wonder and joy in the season, including a lifetime of collecting Santas and Nativity scenes depicting a variety of cultures; an Executive style one-level townhome reflecting many fun finds and joy in holiday decorating; and “Artist’s Point,” the 1977 Fieldstone home built for renowned artist, Marian Anderson, by her husband, stone mason Vince Meyer, in an expansive artsy lodge style. View Marian’s paintings throughout the home, gallery and studio space. Exquisite gift baskets and items handcrafted by area artisans will be raffled at each home.
All proceeds support scholarships awarded to local female high school graduates. Since launching this local scholarship in 2015, Mankato PEO Chapters U, BE and DA have awarded $30,000 to 16 recipients.
PEO is a Philanthropic Educational Organization where women: Celebrate the advancement of women, Educate women through scholarships, grants, loans and stewardship of Cottey College and Motivate women to achieve their highest aspirations. This women’s organization was started in 1869 by seven Iowa Wesleyan students and their mission has expanded to help women around the world advance through education. PEO has grown to more than 225,000 members in chapters throughout the U.S. and Canada.
The PEO Sisterhood proudly sponsors six international philanthropies, or projects, designed to assist women with their educational goals. PEO is clearly making a difference in the lives of women all over the world. More than 125,000 women have benefited from the organization’s educational projects totaling more than $432 million in low-interest loans, scholarships and grants.
1 3 2 4
Quinn Mackie
Quinn Mackie, recipient of a $2,000 scholarship, is a Mankato West High School graduate. Quinn aspires to continue her education with an accelerated master’s degree for geographic information systems. At West Quinn was a member of National Honor Society, Community Education and Advisory Council. She also participated in the orchestra, debate, and speech, all while playing lacrosse and volleyball.
Featuring a variety of holiday decor and gift basket raffles
Supporting Local High School Women’s Educational Scholarships Through P.E.O.
Avery
Schuh
Scholarship Award
Recipients
The Joint Local Scholarship Application Committee is happy to recognize and support Quinn and Avery’s future education plans with our local scholarships.
Avery Schuh graduated from Mankato East High School and looks forward to obtaining a degree in finance at Augustana University. She plans to become a financial advisor. At East, Avery participated in Student Council, National Honor Society, Planetarium Club, Mental Health Club, Project 4 Teens and Link Crew. Avery also participated in band choir, as well as being involved in swim and diving, track and field, and the Marlins at the YMCA.
HEALTHY FOR ALL STAGES OF LIFE PET ADVICE
According to a 2023 study, 66% of homes in the United States own at least one pet. Many pet owners care for their pets like they do for their family and our pet’s health is important. Just as in people, their health needs change as they age BUT unlike people, they age much quicker, making those annual exams so much more important.
As puppies and kittens pets require monthly appointments to start their vaccine series. There are “core” vaccines that are given to every puppy and kitten. These vaccines are important to build up their immune system and essential for their early years. There are then other diseases we vaccinate for based on the environment in which the pet lives in. Besides vaccines, your puppy and kitten are de-wormed, sending those intestinal parasites packing. Cats and small
dogs are then spayed and neutered at 6 months and older while larger breed dogs are spayed and neutered after a year of age. Factor in the puppy and kitten food, toys to occupy those little chompers and training classes for puppies. I’m not kitten you, the first year you spend more money and more time with your vet staff than you planned.
The next couple years are focused on prevention. The annual exams include updating the initial vaccines and maybe sprinkling in more vaccines dependent on your environment. Dogs are also tested for heartworm annually, which is spread by mosquitoes. We hear from people all the time that their dogs don’t spend a lot of time outside, but pets can be sneaky and it doesn’t take much time outdoors to get bug bites. Heartworm disease is a cheap one to prevent but a costly one to treat. We also recommend continuing to give monthly preventatives against fleas, ticks and other intestinal parasites. If your pocket book allows it, running annual blood work is also a purr-fectly great idea. It’s helpful to see behavioral trends and your pets’ “normal” at these spry, young ages, and not just when something is wrong.
Just as in people, adult pets are not immune to medical catastrophes. These are the years of “unplanned” emergencies. Accidents, eating things they are not supposed to, behavioral concerns such as aggression and anxiety, fighting with housemates, allergies, diabetes, obesity, torn ligaments, broken bones, and the list goes on.
These first years may be ruff but no mutts about it, health is not all medical. Physical fitness and mental health over your pet’s lifespan is so important and factors into many other medical conditions that could sneak up, or even be prevented. Cats for example would be hunting roughly 20 times a day if they lived outside, would have territories, and would pick their own friends. But in reality it’s as if we move them into a college dorm room, force them to hang with their new roommates, all while typically never leaving their shared space again. Their brains need to be put to work, and they need ample space to be a cat. Adding in enrichment, puzzle toys, interactive play sessions, training them to do tasks and spreading out resources all improves their health and well being. Dogs are no different. Every dog should be given the opportunity to leave their property on a daily basis, but some may want to smell the roses while others need a higher rate of exercise. Training is essential to create a trusted bond but also to help them feel regulated, understand expectations and provide mental stimulation. Think of all the things we do for our mental and physical health!
The teenage and adult years end and eventually our little pains in the butt become seniors. It can be tempting to skip the annual appointments in the middle of life BUT since our furry friends age more quickly than humans, it is hard to play catch up. Cats and small dogs are not considered seniors until around 11 years of age, large breed dogs around 8 years, and giant breed dogs by age 6. When we notice behavioral changes in these years (really anything after age 7), it is often due to medical reasons. We observe them not feeling well, being confused, eating less, getting more “nippy,” hiding more, or not acting right. Arthritis is a major player in this behavior, and often very under treated. The senior years are still about prevention but more about keeping your loved one comfortable, until the day comes when we have to say goodbye.
Our pet’s lives are short and we play a key role in keeping them healthy and happy for their journey. So here is a round of a paws for being their taxi, getting them to the vet to keep them top notch, paying their bills and feline better !
NICOLE
LUECK, CVT MN Valley Pet Hospital Mankato
Qoya Inspired Movement is an embodiment movement practice that weaves together 13 different pillars to welcome all aspects of yourself, bringing mind, body, heart and soul into awareness. Qoya classes are a place to strengthen your inherent resilience, rest in your essence and remember you are wise, wild and free.
Wise, wild and free draw reference to the movements embodied in Qoya. Wise: calls on the wisdom of the ancient practices of yoga, meditation, breathwork, contemplation and stillness; Wild: invokes creative expression through free dance; and Free: expands your capacity to enjoy your body through intuitive movement.
It’s impossible to do it wrong; and the way you know you’re doing it right is that it FEELS right and true.
The thirteen pillars of Qoya include:
PILLAR ONE: Setting Sacred Space
Each Qoya Inspired Movement class begins with the instructor invoking and setting up sacred space so that each person may receive nourishment towards what called them into the space.
PILLAR TWO: Introducing Qoya, The Theme Of Class And Pulling An Oracle Card
Qoya teachers offer a theme for each class inspired by the honesty of their own life experience and then invite you to dance your relationship to the theme.
PILLAR THREE: Breathwork + Intention Setting
Choose an intention for your guided movement experience and plant it like a seed into your heart, the shared space of the circle and into the world we all share.
PILLAR FOUR: Circling
We invite releasing the conditioning of concern for what the movement looks like and prioritizing your perception to stay attuned to what it feels like.
PILLAR FIVE: Heart Opening
Whatever is going on in your life, are you willing to open your heart to it? Explore movement as a way to release resistance to what is and meet it with an open heart.
PILLAR SIX: Hip Opening
Slow down and drop into the innate power and sensuality that lives in your hips. Give your hips more voice in the conversation of your body.
PILLAR SEVEN: Dancing Yoga As Prayer
Beyond speaking your intention with words, remember how to speak your most sacred wishes, desires, prayers, hopes and longings through how you move your bones, muscles, breath and skin.
PILLAR EIGHT: Shadow Contrast Dance
Embrace your wholeness and honor the range of your daily lived experiences by dancing with the opposite of the theme of class.
PILLAR NINE: Shaking
We ask, “Through movement, can you come back to yourself?” We shake to assist the body’s natural cycles of letting go of what is ready to be released.
PILLAR TEN: Choreographed Dance
Invite your inner child to play with your adult self. Heal the old stories that you “can’t dance.” Somewhere in between an experiment with conscious aerobics and a late-night dance party, you will find yourself imagining what dance can be when joy is the teacher.
PILLAR ELEVEN: Free Dance
Practice moving in a way that feels congruent, inspired, and in integrity by deeply listening to your body and honoring your lived experience. Strengthen the sensation of truth and authenticity in your body to stay connected to this sensation while dancing with your daily life.
PILLAR TWELVE: Community Sharing
This practice of speaking authentically and being heard strengthens our felt sense of connection in the community.
Shifting from the medicine of movement and doing, restore yourself with the medicine of stillness and being.
Qoya Inspired Movement is a fusion of meditation, yoga, freeform dance and intuitive movement. The movement practice focuses on the connection between mind, body, heart and spirit while tapping into and aligning with the healing forces of nature. By following the physical sensation of truth in your body, you are guided and empowered back to your radiance and feeling more like yourself. No prior movement experience is needed, there are no levels and classes.
A Personalized Movement Ritual will support your nervous system, ease concerns such as feeling tense, unable to rest, stressed out, anxious and overwhelmed and offers techniques you can use anywhere at any time to infuse your intellectual and emotional learning into your body. If you feel yourself stuck in a negative mental loop or a strong pattern that keeps repeating, it is easier to process through movement than it is to force yourself to change through your mental will or analysis. By bringing attention to what you truly want to create in your life, you will expand both your gratitude for what already is and the ability to receive your desires.
VANESSA BLAISDELL
Qoya Inspired Movement Instructor Kato Qoya
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We know that our relationships with ourselves and with others both contribute greatly to our mental and physical health. The best relationships are those that have a strong foundation built on healthy boundaries. Boundaries are the physical, emotional, and mental parameters we set for ourselves and in relationships with others that communicate our needs and define acceptable behavior to protect our overall wellbeing and ensure mutual respect. Identifying our boundaries, communicating them clearly to others, and managing our expectations are all key components of creating and maintaining healthy boundaries.
Physical, Emotional, and Mental Boundaries
Physical boundaries are boundaries related to the personal space and physical contact we consider acceptable in our interactions with others. These boundaries vary from person to person and can depend on factors such as culture, personal comfort, and the nature of the relationship. Establishing physical boundaries is essential for feeling safe and respected in any setting.
Emotional boundaries involve our feelings and how others interact with and impact them. These boundaries protect our emotional comfort by ensuring that we maintain a sense of self and autonomy, even in close relationships. By establishing and maintaining emotional boundaries, we can protect our mental health, reduce stress, and build happier and balanced relationships with others.
Mental boundaries pertain to thoughts, opinions, beliefs, and values. These boundaries help us maintain our individuality by recognizing that we have the right to our own thoughts and opinions, even when they differ from others. Establishing mental boundaries also benefits us in protecting our cognitive energy by limiting exposure to information or interactions that overwhelm or exhaust us mentally.
Steps for Setting and Maintaining Healthy Boundaries
Identify and name your boundaries
We often think of boundaries as necessary within social interactions – but boundaries are essential to helping us be in strong relationship with ourselves first.
Boundaries vary from person to person and are influenced by a variety of factors. Therefore, the first step in setting boundaries is to identify and name your personal boundaries. You might begin by asking yourself the following questions:
• What are my needs, standards, and limits?
• What makes me feel uncomfortable, tense, or overwhelmed?
• What behaviors are intolerable from others?
• What is necessary for me to feel safe and respected?
Communicate your boundaries clearly, directly, and consistently
Once you’ve identified your boundaries, it’s important to communicate them to others. Clear and direct communication helps others to understand your limits and expectation, which can increase others’ understanding of your needs and reduce the likelihood of misunderstanding or conflict.
To communicate your boundaries, start by clearly stating what you need and why the need is important to you. Using an “I” statement is a powerful way to express your preferences and feelings that keeps the focus on you and your needs – for example, saying “I need 24 hours to respond to your question so that I can give you meaningful feedback.” Being direct in your communication is always best – don’t be afraid to state your boundary assertively without apologies. You can maintain mutual respect by opening yourself to a conversation about your boundary and attentively listening to and valuing the other person’s perspective. Consistency is key when it comes to maintaining boundaries; stick to your limits and apply them regularly.
Manage your expectations
It’s important to remember that not everyone will respond positively to your boundaries; some people may push back on you, or express confusion or hurt feelings. However, this doesn’t mean your boundaries are wrong, or that you should adjust your boundaries around others –stay firm in your convictions and remind yourself that boundaries are about self-respect, not pleasing others. It can be helpful to practice having difficult conversations and saying no, as well as creating a plan for what you will do when someone violates a boundary. Find a few phrases that feel comfortable to you to say if someone crosses a boundary, such as “I’m not okay with that,” or “I need some space right now.”
Boundaries do not have to be set in stone – they may change over time as your understanding, needs, relationships, and life circumstances evolve. It’s a good practice to periodically assess your boundaries to make sure they are still serving you and make any modifications as necessary. Remember that you don’t owe anyone an explanation for a change in your boundaries; your boundaries are for you and your wellness and protection.
Healthy boundaries are essential for living a balanced, fulfilling life. They protect our physical, emotional, and mental wellbeing, foster respectful relationships, and help to maintain a sense of control and independence. By identifying your needs, communicating clearly, and managing your expectations of yourself and others, you can establish boundaries that support your happiness and wellbeing and ensure that you’re treated with the respect that you deserve.
KIRBY HURD Grants and Communications Manager CADA, Mankato
Meal and snack times do not have to be a battle or a compromise of nutrition. Showing kids how to create a balanced plate is a great way to help foster lifelong habits. A good place to start is by teaching children about fun and fueling foods. Fueling foods are what our bodies use for energy and to help us grow big and strong, whereas fun foods are those that we eat for enjoyment – and both fit into a balanced diet!
With a little creativity, you can offer meals and snacks that are both fun and nourishing. Here are a few ways to help instill positive eating habits and turn your family meal times into an exciting part of the day!
Plan Meals Together
Engage your children in planning weekly meals. Let them choose from a list of options and encourage them to pick new fruits, vegetables, or whole grains to try or allow kids to experiment, making their own new creations!
Educate About Nutrition
Explain the benefits of different food groups in simple terms. For example, tell them that fruits and veggies help them grow strong, while whole grains give them energy to play.
Cook Together
Let kids participate in meal and snack preparation. They can help with age-appropriate tasks like washing vegetables, stirring ingredients, or setting the table. This hands-on experience can make them more interested in the foods they help prepare.
Establish Meal and Snack Times
Create a routine for meals and snacks to help regulate hunger and avoid unnecessary snacking. Consistent meal times can help develop a balanced eating schedule.
Eat Together
Family meals provide an opportunity to model healthy eating habits and foster positive food relationships. Make mealtime a pleasant, relaxing time for conversation and enjoyment of the meal together.
Model Healthy Eating
Children are more likely to adopt balanced eating habits if they see their parents and caregivers doing the same. Make nutritious foods a regular part of your diet and demonstrate balanced eating at family meals.
Share Your Enthusiasm
Talk about the benefits of fueling foods and show enthusiasm when eating them. Your positive attitude can influence your child’s perception of these foods.
Be Patient and Persistent
Introduce new foods gradually. It can take several exposures to a new food before a child accepts it. Continue to offer a variety of foods without pressuring them to eat.
Celebrate Small Wins
Acknowledge and praise your child’s efforts when they try new foods or make balanced choices. Positive reinforcement can encourage them to continue exploring fueling options.
Provide Snack Options
Offer a variety of fun and fueling foods at snack times and let kids choose what they want. This helps give them a sense of control and encourages them to try new foods.
By adding these ideas into your routine, you can help your kids get the nutrients they need while also enjoying their food. Have fun working together to transform meal and snack times into enjoyable, nourishing experiences for everyone!
LAURA HOEKSTRA MS, RD, LD, Mankato Clinic
Children’s Health Center
Is Your Health Routine Working For You?
Earlier this year I decided I was no longer doing lunges, I hate lunges. Lunges were a part of my wellness routine which included strength training, stretching, daily meditation and journaling, drinking herbal teas, and the list goes on. I thought I was doing everything I needed to be healthy and well, but I was exhausted. My wellness routine was stressing me out, the complete opposite of what it was supposed to be doing.
According to the Mayo Clinic, stress causes an increase in cortisol and other stress hormones. Long-term exposure to these hormones can put you at higher risk for health problems such as heart disease, digestive problems, anxiety, and depression. The stress of my wellness routines was leading me towards wellness burnout. Wellness burnout can cause exhaustion, moodiness or irritability; and potentially cause an injury. So, what do you do if the thing that is supposed to help you might actually harm you? Here are some tips to recover from wellness burnout:
to Recover from Wellness Burnout
Rest
Rest is the most important step to recover from wellness burnout. Rest is crucial for our physical and mental health. It helps with muscle repair and cellular regeneration. It is essential for reducing stress, strengthening the immune system, and fostering emotional resilience. Rest is naps, gentle stretches, slow walks, and time in nature. The hardest part of resting is resisting the dominant culture’s pressure to be productive. Productive culture tells us to “push through” and “rest when you’re dead.” This pressure makes it hard to rest. It is imperative to resist this narrative. Rest does not need to be earned. You deserve rest.
Body Attunement
Body attunement is your ability to listen to your body’s wants and needs. Throughout our lifetime, we are pushed away from body attunement starting in childhood when we are told to finish our plates even though we are full. This continues in adulthood
when we push through our exhaustion. We need to halt this pattern immediately. After we rest, we can get curious about what our body needs. Does it need stretching, a run, a salad, chocolate, more rest? Many of us learned that our body, wants, and needs, cannot be trusted. This toxic messaging pushes us away from body attunement. Your body can be trusted. Some think listening to their body will lead to laying on the couch watching T.V. and eating potato chips. Honestly, there might be a short period of time that this is true, but it will not last forever. Body attunement is like rewiring your brain. Your brain and body are learning that these options will now always be available. Once it trusts that these options will no longer be restricted, your body will be ready to move on.
Developing Your Toolbox
There are a plethora of wellness tools at our disposal. It is important to know when and how to use these tools so that you don’t get burnt out on them. Some tools are meditation, journaling, breathing exercises, strength training, yoga, walking or running, etc. Your toolbox is going to be unique to you and your interests. There is a lot of pressure to use all your wellness tools everyday and that is just not realistic. Trying to do it all is what lead to the burnout in the first place. Instead when you are attuned to your body you can use your wellness tools when you actually need them.
When I had the realization that my wellness routines were stressing me out, I pressed pause on everything, I rested. Eventually, I started to feel a buzzy energy and wanted some higher intensity physical activity. I incorporated some strength training and sought out group fitness classes. Before I started the class, I told myself that I would go at my own pace and modify any moves as I needed. During the warm-up, the instructor told the class to get into a lunge position. It had been close to 5 months since I said I was never doing lunges again. But I got curious, what would it feel like to do lunges? I could try one knowing that if it didn’t feel good I could modify it. I got into a lunge position–left foot in front and lowered my right knee– I felt a deep stretch in my tight hip flexors and it felt good so I kept going. I’ve been able to incorporate lunges back into my toolbox with the caveat that if it stops feeling good then I’ll put a pause on it again. I trust myself and my body that it knows what it needs.
Transforming Spaces hello!
WITH STYLE & ELEGANCE
I'm Deb Williamson, and I'm excited to help with your home project! For over ten years, I've designed interiors for new builds and major renovations across southern Minnesota. Specializing in lake homes, I create plans that maximize space, enhance functionality, and showcase stunning water views. My goal is to bring your vision to life while highlighting your home's unique charm and creating a comfortable space that reflects your style.
• Custom Home Interiors
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PEOPLE CARING FOR PEOPLE
Lab Services
River’s Edge Hospital uses state-of-theart equipment to provide a variety of laboratory clinical testing to diagnose, monitor and prevent disease. And for your convenience, Direct Access Testing (DAT) is available so you can receive commonly asked for tests without an order from your physician. Call 507-931-2200 today for your easy to schedule appointment!
If you know how important it is to invest for your future, but you’re unsure of the road to follow, you may want to get some guidance and direction from a financial professional. But if you’ve never worked with one before, what can you expect?
Here are some things to look for:
• Assessment – A financial advisor will assess your current financial situation –assets, income, debts and so on – but that’s just the start. These days, advisors recognize the need to view their clients’ lives holistically. Consequently, you will see questions like this: What are your feelings about investing? How would you judge your risk tolerance? What are your individual financial goals? What hopes and dreams do you have for your family?
• Recommendations – Only after fully understanding your needs, goals and preferences will a financial advisor recommend any investment moves. There are no “one-size-fits-all” solutions. You may want to steer clear of individuals claiming to be financial advisors who “guarantee” big returns with no risk. In the investment world, there are few guarantees, and every investment carries some type of risk.
• Communications – Financial professionals communicate with their clients in different ways, but you should always feel free to reach out to an advisor with any questions or concerns. Most financial advisors will want to meet with clients at least once a year, either in person or through an online platform, to review their investment portfolios. During the review, the financial advisor will help you determine if any changes are needed. But financial advisors won’t wait a full year to contact clients to discuss a particular investment move that might need to be made. Also, depending on the firm you choose, you should be able to go online to review your portfolio at your convenience.
• Technology – A financial advisor can employ a variety of software programs to help clients. For example, a financial advisor can determine the rate of return you might need to attain specific goals, helping shape your investment strategy. But there are also a lot of “what ifs” in anyone’s life, so an advisor can use hypothetical illustrations to show you where you might end up if you take different paths, such as retiring earlier (or later) than you had planned or putting in more (or less) money toward a specific goal, such as education for your children. Anyone’s plans can change, so the ability to view different potential scenarios can prove valuable.
Above all, a financial advisor can help you feel more confident as you pursue your goals. Among investors who work with a financial advisor, 84% said that doing so gave them a greater sense of comfort about their finances during the COVID-19 pandemic, according to a survey conducted in 2020 by Age Wave and Edward Jones. And during times of market turbulence, such as we’ve experienced this year, a financial advisor can help you avoid overreacting to downturns. When unexpected events crop up, such as a lapse in employment, a financial advisor can suggest moves that may enable you to avoid major disruptions to your financial strategy. Conversely, when a new opportunity emerges, perhaps from an inheritance or some other windfall, your financial advisor can help you take advantage of it.
Navigating the investment landscape can be challenging – but the journey can be a lot smoother if you’ve got the right guide.
This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.
Edward Jones, Member SIPC
M PHELPS, CFP®, CHFC®, CLU® Edward Jones Mankato
KAYLEE
HAVES Must
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10. The Hubbard Table
This custom dining table with square steel legs and a hardwood top, creates a stunning piece of furniture that combines modern and rustic elements.
