Mankato Clinic Thrives Winter 2022

GEORGE

Say goodbye to New Year’s resolutions.

Every year studies tell us that New Year’s resolutions fail us. The most recent study comes out of the United Kingdom and Australia. Published in Psych News Daily, the study found that about two-thirds of people abandon their New Year’s resolutions within a month. The study also found that most resolutions involve either diet or exercise and people tend to make the same resolutions year after year.

This trends with the top resolutions in the United States in 2022: To exercise more, to eat healthier, to lose weight. The resolutions are vague and all too easy to give up. In this issue, we wanted to look at ways to live healthy one day, one step at a time. Any day, any time of year is a good time to develop healthy habits. Don’t wait for a random date on the calendar.

As a psychiatrist in the Mankato Clinic Department of Psychiatry, I recommend our therapist Shelby Wolf’s Top 5 Tips on Goal Setting. Apply these tips to any area in your life – health, wellness, parenting, self-care, career, school, lifelong learning.

We hope our winter 2023 issue can be a resource for you this season. Here’s what’s inside.

We talked with George and Jess Blais about the healthy lifestyle changes they made in 2022. They plan to live, eat and move this way for life!

Meet our Thriver Tia Dupont, recreation specialist at Mankato Area Public Schools Community Education.

Learn about Enara Health, a new weight loss program available through the Mankato Clinic. We talked with Suzi Quick who improved her health by losing weight and building lifelong healthy eating and exercise habits. Dr. Andrea Pollema, her Enara physician, explains how the program is customized to each member.

To live more economically came in at number 5 in top U.S. New Year’s resolutions. So Sander Ludeman, Edward Jones financial advisor, brings us a Recession Survival Checklist.

In talking with George & Jess, Dr. Pollema, Suzi and Tia, the message is clear: If you have health and wellness goals, look for support and resources in your community. We don’t have to go it alone.

Remember, Mankato Clinic primary care providers are here to help you prevent disease and improve your health. An annual check-up is a good place to begin.

Self-care starts here! BOB OLSON, MD MANKATO

CLINIC PSYCHIATRY

Mankato

If you have a story idea, e-mail co-editor Marie Wood at mariew@mankatoclinic.com

Read Mankato Clinic Thrives online, visit issuu.com/luxequarterlies

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Jessica and George Blais work out with personal trainers at JP Fitness in Mankato.

GEORGE & JESS

By MARIE WOOD PHOTOS BY MICHELLE ISEBRAND PHOTOGRAPHY

ARE ON A HEALTH & WELLNESS JOURNEY

“It takes patience with yourself, consistency. You have to do it for the right reasons. Don’t do it because you hate yourself. Do it because you love yourself,” Jess says.

“Everything you’re doing is for you and you’re going to feel better,” George adds.

George & Jess were known for their successful morning radio show. Then Jessica accepted a new challenge as the business and community relations manager at APX Construction Group. Now George operates George & Jess Media and promotes local clients. Together, they launched the George & Jess Podcast which drops every weekday at 6 a.m. to the tune of 55,000 downloads.

George says younger generations were drifting from radio to podcasts and we wanted to invite them into the conversation. Today, people under 40 are their fastest growing audience.

Listeners enjoy their smart banter as they explore balancing kids, marriage and careers. They share their adventures in raising a blended family, remodeling, travel, trends, fashion and parenting.

They’ve been open about their health and wellness journey and even inspired listeners to begin their own journeys.

“People are searching for community. They follow people leading healthy lifestyles on social media and say ‘I wanna try that too.’ It helps them feel like they’re not doing it alone,” Jessica says.

Health & Wellness Movement

George saw a social media trend on middle age professional men taking a healthy lifestyle route of eliminating alcohol, exercising and eating healthy. “We need to enjoy the life ahead of us. I want to enjoy doing the things I did when I was younger,” George says.

Jessica was ready to get back on track with gym workouts, being active and health conscious. She had been a long-distance runner for many years and completed seven half-marathons. In fact, Jess was George’s inspiration!

Christmas day of 2021, they stopped drinking alcohol. George calls being alcohol free a game changer in terms of health advantages and Jessica says it’s the single biggest thing she’s ever done for herself.

In April, George joined JP Fitness and began working with certified personal trainer Brett Besenfelder. He spent the first three months doing core and functional training before moving to heavier weights in July.

Now when he plays with their daughter Clara, he can easily get up and down from the floor and throw the baseball with their son Noah. Working with a trainer has made it possible to reach fitness goals and prevent injuries.

“They find your weaknesses and strengths. They can take you where you want to go, make adjustments and monitor you,” George says.

One healthy thing led to another. George began going to the gym three days a 

George and Jessica Blais of Mankato changed their lives and doubled down on health and wellness in 2022. In 2023, they plan to keep on rolling with regular workouts, healthy eating, living alcohol free and creating George & Jess daily podcasts.

 week and now goes five to six times a week for about an hour and a half at 5 a.m. He does core training, weights, weight machines. For cardio, he likes inclined fast-paced walking on the treadmill. “Once you start exercising like that and you feel better, you crave healthier food,” George says.

In May, he stopped eating red meat and pork. For sore muscles, he found that anti-inflammatory foods such as kale, leafy greens, salmon and berries help. He also limits sugar which can cause inflammation. That’s not easy with his sweet tooth – “I love cake!”

His go-to snacks are bananas, blueberries and apples. He eats turkey, chicken, fish, fresh fruit and vegetables. He no longer feels sluggish, heavy and lethargic.

“I feel really good. This is crazy coming from me, for a guy who relies on smokers and grilling. I just use chicken, fish or turkey,” he says. “With no alcohol and no red meat and consistently sticking to a workout, I have been able to pull body fat off that I otherwise thought was impossible.”

Their kitchen is stocked with fresh fruits and veggies. They also eat a lot of egg whites because they’re easy, accessible, fast and good.

This fall, Jessica began working with certified personal trainer Chris Hager at JP Fitness where she does strength training and weights. She also walks and jogs on the treadmill or rides her Peloton bike.

“I work out at 5 a.m. I know if I don’t get it done first thing in the day I won’t find the time to do it,” Jessica says. “My goal was to get to the gym four days a week. And I did it. Then you can add on to that and build. Redefine what success looks like and celebrate small successes and wins along the way.”

Take a realistic approach, George advises. Last spring he set his sights on the summer of 2023 to meet health and fitness goals. After six months, he was seeing and feeling the results and he can’t wait to see what the next six months bring.

“To see real change takes real time,” George says. “The health and wellness movement is real. We’re going to live longer and we want a better quality of life.”

ANDREW MILLER, MD NORTH MANKATO FAMILY MEDICINE

“Yearly physicals are important for age-appropriate screenings for high blood pressure, cholesterol and diabetes. These preventive visits are also important to discuss age-appropriate cancer screenings including colon, prostate and lung for those who are eligible.

After age 40, cancer screening becomes more critical as our risks for certain cancers rise with age. This is also a good time to review immunizations and discuss potential lifestyle changes to improve health.”

CARLSON, DO MANKATO CLINIC OBSTETRICS & GYNECOLOGY, MAIN STREET

An annual well-woman visit with your OB/GYN or primary care provider gives you time to talk with your healthcare provider and review your physical and mental health. Make sure you are comfortable with your provider so that you can ask questions and share your concerns. An annual visit is also an opportunity to screen for cancers such as cervical

and breast, prevent health issues and improve your overall health. As an OB/GYN, I see women in all stages of life. Each stage comes with its own set of recommendations and health topics: periods, pregnancy, birth control, menopause. These annual visits help us build trust and get to know each other so we can give you the best personal care.

To schedule your annual check-up, call Mankato Clinic at 507-625-1811 or call your provider’s

HEATHER

MARRIAGE LOVE &

What’s your ideal date?

George & Jess love to travel. Favorite destinations are Nashville, Denver and Las Vegas.

“Any place with good food,” George says. Las Vegas was even better alcohol free. They went to the Doobie Brothers reunion show and hiked the Valley of Fire in the Mohave Desert.

What do you love about Jess?

“Other than she’s beautiful. She understands me. She gets me. Being creative and growing up in northern Minnesota was not a cakewalk. We are both passionate about what we do.”

What do you love about George?

“I love his sense of humor and curiosity. He’s a great storyteller and conversationalist and has a genuine interest in learning more about other people and the world. We hit it off immediately when we met because we’re both creative and love trying new ideas. We did our radio show for 11 years and now a podcast for almost a year, yet somehow we still always have something to talk about.”

Did you have a wedding dance?

“We got married in our backyard and we had planned on dancing to “My Best Friend” by Queen, but we didn’t realize until the next day that we never got around to it!” Jess says.

What’s the most meaningful gift George has given you?

“George is really good at giving gifts. He puts so much thought into it! Early in our relationship, I had mentioned that I love poetry and he bought me a beautiful poetry book for my birthday. He has gotten me a lot of great gifts, but that simple gesture of remembering something I had said in passing was so thoughtful.”

What’s the most meaningful gift Jess has given you?

“My Jacques Pepin recipe book.”

Who would George & Jess bring to Mankato for a free concert?

“Elton John at the Mayo Clinic Health System Event Center. Acoustics are everything,” George says. ■

All clothing and active wear worn by George & Jess was provided by

Listen to George & Jess Podcast at georgeandjess.com or follow on Facebook at gandjpodcast.

Cataract surgery is one of the most gratifying procedures that I perform because patients tell me it makes a night and day difference in their lives.

Most cataracts are a very natural part of aging. Initially when we are born, the lens of the eye starts out clear. Around the age of 40, cataract formation begins to slowly occur. The proteins in the natural lens undergo structural changes and begin to clump together. Gradually, the proteins congregate and cause cloudiness to your lens, known as a cataract. Over a period of many years, the cataract will cloud more of the lens.

Since cataracts are progressive, the symptoms tend to be gradual. People may notice that colors look faded, blurry vision at distance or near, glare or halos around lights, requiring more light to read, and difficulty driving at night.

If you notice these symptoms, it’s best to have your eyes evaluated by an eye specialist such as an ophthalmologist or an optometrist. In fact, annual eye exams are recommended to evaluate the overall health of the eye, as there are many systemic conditions that can manifest in the eye. We can check for cataracts during a dilated eye exam. We use eye drops to dilate or widen your pupil so we can do a detailed full examination of the eye.

If your cataracts start affecting your daily activities like reading, driving, and screen time, you will want to mention these symptoms to your eye specialist. If you are seeing an optometrist, they will refer you to an ophthalmologist who can further assess if you are a good candidate for cataract surgery. That’s why it’s important to maintain regular eye examinations with an optometrist or an ophthalmologist. They will monitor your cataract progression and will discuss the appropriate time for your cataract surgery as every cataract grows at a different rate.

Cataract surgery is the most frequently performed procedure worldwide! We remove the eye’s clouded lens – the cataract –

and replace it with an artificial lens that is catered towards your eye measurements to restore clear vision.

The surgery is performed as outpatient surgery, meaning you will be able to return home the same day the surgery is performed. It generally takes less than 30 minutes to perform. The majority of patients receive light sedation through an IV. The sedation helps calm anxiety and puts patients in a twilight zone. Patients are sleepy while still being awake and responsive. While in the operating room, patients focus on a bright light up ahead. Many patients describe it as a “light show” as they see different shades of lights at various times during the surgery.

In the first 2 weeks following surgery, patients are to avoid heavy lifting, strenuous activity, bending at the waist and swimming. Patients are prescribed eye drops for 4 weeks to help with inflammation and the healing process. It usually takes 4 weeks to recover from cataract surgery; however vision is significantly improved within the first week after surgery.

Throughout recovery, we follow up with our patients starting with a day 1 post-op appointment. Often we will see patients 2 weeks later if they are planning on cataract surgery for their other eye. At 4 weeks, patients come in for a final post-op visit and a dilated eye exam.

At these visits, patients often say they saw an improvement in color contrast sensitivity right away. Contrast sensitivity is the ability to see the difference between two similar colors or shades of gray. Patients have even told me they never realized how much dust was on their countertops or how they picked the wrong color paint prior to surgery. The trick is to not redecorate the house until after cataract surgery! ■

PAULINE CHEN, DO OPHTHALMOLOGIST MANKATO CLINIC

BETTER HEALTH LOOKS

AND FEELS GOOD!

By MARIE WOOD

“It’s not just about losing weight; it’s about becoming more healthy and active. I feel so much healthier. I have so much energy. The weight loss is a bonus,” Suzi Quick says.

An accountant at the Mankato Clinic, Suzi joined Enara Health, a new program at Mankato Clinic, last March. Enara brings together a care team including a medical provider, nutrition specialist and exercise specialist to support healthy and sustainable weight loss.

“I’ve tried all the diets, let me tell you. Enara doesn’t tell you what you can and can’t eat. They teach you about nutrition and portion size. You put more veggies on your plate than protein. You don’t count calories,” Suzi explains. “You take a picture of every meal you eat. They want you to eat real, cooked foods.”

With Enara’s easy-to-use mobile phone app, Suzi met with her physician, nutrition or exercise specialists in weekly 1-on-1 telehealth appointments. She can talk with her care team whenever she needs support. With her phone app, she tracks her progress and logs photos of her meals, physical activity and medical data.

“The program was customized to me. You learn how to eat and what to eat which makes it more sustainable. You form all these good habits,” Suzi says. “You feel more confident because you aren’t going to mess it up.”

Like many of us, she gained weight after her gym was shut down during the pandemic. Next came a diagnosis of blood clots in her lungs. She tired quickly and was winded when walking across the

room. Medication helped, but she gained more weight. When she couldn’t play with her grandkids, she joined Enara.

Suzi reached her goal of losing 45 pounds and has shifted focus to sustaining her healthy body weight. Today, Suzi plays with her grandchildren again, feels strong, and enjoys working in her home and yard. Best of all, she has lowered her blood pressure and blood pressure medications.

Her Enara physician is Andrea Pollema, MD, a former Mankato Clinic physician who specializes in weight loss and helping people meet their health goals. Suzi schedules monthly telehealth visits with Dr. Pollema.

“It’s so individualized for each person. No food plan or exercise regimen is going to work for two people the same,” Dr. Pollema says.

She learns what each person likes, doesn’t like, their lifestyle, schedules and how their body works to help each person eat in a way that’s sustainable for life. A DNA test is conducted to better understand a person’s metabolism, how their body responds to proteins, fats and carbohydrates. The results are used to fine tune the member’s plan.

Weight loss under the supervision of a physician is beneficial for patient health and safety. For instance, Dr. Pollema changed Suzi’s blood pressure medication as her original medication was making it harder to lose weight. Suzi takes her blood pressure daily and enters the numbers into her app where Dr. Pollema can monitor and adjust medication as needed. As Suzi’s weight went down so did her blood pressure medication.

Suzi Quick joined Enara to reach her healthy weight. She loves how she feels!

Suzi and Bruce Quick got married this summer. Suzi felt happy, healthy and confident on their wedding day!

Support

With regular check-ins with her nutrition specialist, Suzi learned to eat less at each meal without cutting certain foods out altogether. For the most part, she cooks and eats the same food as her family. Gradually, she added in more whole foods, fruits, vegetables, healthy fats and lean proteins. She eats more raw veggies, fruit and meat and cheese. She cuts it up herself for snacks and lunches. For breakfast, she often brings veggies in a container, scrambles an egg and microwaves it. If she has a burger, she skips the bun.

She can’t remember the last time she stress ate. “When you’re eating better and feeling better, the stress doesn’t affect you.”

Every morning, she steps on a scale which transmits her weight directly into the app. By weighing herself daily, she found when she ate pasta twice a week, she didn’t lose weight. So, she took out the second pasta meal. She still drinks beer occasionally but all in moderation.

She also works with an exercise specialist to ensure a safe workout. Based on her capability, she started lifting 5-pound weights and progressed to 15-pound weights. Today, her routine includes crunches, toe touches and squats, too.

Suzi was inspired to see what lifting and strength training does for a woman’s body. As she became more toned and built muscle, she boosted her metabolism and burned more calories. On exercise days, she also eats more protein.

When joining Enara Health, members make a 12-month commitment so we can support our members through a whole year of holidays and navigating real life struggles, explains Dr. Pollema.

“They are available any time I feel like I need them,” Suzi says. “I felt like it was finally easy because I had support. It’s still work and you have to be willing to do the work.” ■

As a physician on the Enara team, I work with people who are ready and willing to try something new. It’s not a quick fix, and it can take some time to figure out what will work for each person. When they join Enara, they no longer feel like they are failing. There’s no deprivation. We also offer group sessions with a psychologist on a rotating basis. The psychology support groups are really helpful as weight and eating are emotionally linked. Our website offers excellent resources too: group classes, recipes, success stories and fitness tips.

DR. ANDREA POLLEMA ENARA HEALTH

Photo credit: K Solberg Photography

BE ACTIVE ONE STEP AT A TIME

By JESSICA DENN

As a physical therapist, I tell my patients that motion is lotion or movement is medicine. Our bodies are made for movement and movement makes them feel better.

To become more active daily, follow the mantra: “Move more, sit less.” Next, make a realistic plan to make exercise part of your weekly routine.

A mix of physical activity – aerobic, flexibility, strength and resistance training – is recommended for good health:

• Aim for 150-300 minutes (2.5-5 hours) per week of moderate-intensity aerobic activity. Or 75-150 minutes (1.25 to 2.5 hours) per week. If you are able, try a mix of moderate and vigorous aerobic activity. If you’re breathing hard but can have a conversation, the activity is moderate. If you can only say a few words before you take a breath, the activity is vigorous. A walking program is one of the easiest places to start.

• Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. Physical activity are everyday tasks such as shoveling snow, vacuuming, yard work. As long as you are moving.

• At least 2 days a week of muscle-strengthening activity. Do activities that make your muscles work harder than usual. Strength and resistance training is also good for your bones, balance and coordination to help prevent falls and breaks.

• Choose types of physical activity that are appropriate for your current fitness level and goals. If you are an older adult or have chronic conditions, be as physically active as your health allows. Before you start a new routine, consult your primary care provider.

Track your progress.

Visit Move Your Way at health. gov/moveyourway for tools, videos and fact sheets. Try the activity planner, an interactive tool to make an activity plan based on the activities you like. With your smartphone, you can also download free fitness apps to track your progress. Your company’s wellness program may also offer a free fitness app.

To learn more, visit mankatoclinic.com/specialties/physical-therapy-adult

Set mini-goals.

When you meet your goal, such as walking for 10 minutes, 5 times a week, reward yourself. Maybe it’s a high five, dancing in the kitchen, watching a movie, a cup of tea, going to the library, new fitness gear. Partner with a friend to work out and celebrate together! Give yourself grace if you don’t meet your goal. You’ll do better tomorrow.

JESSICA DENN, PT, DPT MANKATO CLINIC PHYSICAL THERAPY

HOW DO YOU GET THERE?

Add movement to your day. Taking stairs instead of elevators, parking further from the entrance, a 5 minute walking break on your lunch hour. Doing a little bit every day adds up.

Start small.

If you begin a walking program, start by walking five minutes a day. Gradually you will work your way up to 10, 15 and 30 minutes at a time. By slowly exposing yourself to an activity, you will reduce the risk of injury. Find joy in movement.

If you love the water, try a water aerobics class. If you like walking, there are indoor options at VINE Adult Community Center, Madison East Center, River Hills Mall, Mankato Family YMCA, St. Peter Community Center and others. Fitness classes are a great option too. Check your town’s community education offerings. You may even find dance classes if that’s your jam.

Strength training.

Many simple strength and resistance training exercises can be done at home. For most exercises, your body weight is all you need. Squats, calf raises, leg lifts, modified pushups and sit-ups, arm circles, are a good place to begin. You can also use light hand weights or elastic resistance bands to strengthen your arms, chest and back. Do a leg session one day and an upper body session another day. If you join a gym, get a tour to make sure you are using the machines and weights correctly. Above all, start light; go low and slow. If it hurts, stop. Try doing each exercise in sets of 10 repetitions. If that’s too much, stop at 6 or 8 reps and work your way up. Watch online videos on proper form to prevent injury.

Movement can help you feel better right away. Physical activity boosts your mood, sharpens focus, reduces stress and improves sleep! ■

WINTERTIME HEALTH

By JON KEARNEY Handi Medical Supply

& WELL-BEING

For those who do not flee the great white north during the winter months, we encounter extra challenges. The cold has a way of affecting us in a variety of ways. It is critical to our health to be aware of these risks and to understand strategies that can keep us healthy as we wait out the long months until t he spring thaw.

Simple things such as getting from our cars to our homes become more hazardous thanks to ice and snow. The air we breathe becomes potentially dangerous for those with respiratory conditions such as asthma and chronic obstructive pulmonary disorder (COPD). Physical activity becomes less frequent now that the planned after-work walk through the neighborhood is prefaced by howling wind and darkness. Even our general happiness and mental health are strained as social gatherings and opportunities to breathe fresh air become increasingly limited.

Below are some tips and habits to help keep you upright, health, and happy until the frosty grasp of Old Man Winter lightens up and we are greeted by spring once again.

Fall Prevention and Mobility:

• When walking on slippery surfaces, walk like a penguin with your weight out over the balls of your feet and take shorter steps to avoid your feet sliding out from underneath you.

• If you use a cane, consider an attachment such as a foldable icepick to provide more stable footing.

• Be a good neighbor and maintain your sidewalks to allow safe passage for all, especially those who are in a wheelchair.

Respiratory Health:

• When the temperature drops, limit time outdoors and avoid overexerting yourself with activities such as shoveling snow.

• If you are outdoors, dress in layers and cover your nose and mouth with a scarf or facemask.

• Breathe through your nose as much as possible so that the air entering your lungs stays as warm as possible.

• Maintain a house that is clean and free of dust, mold, and allergens. Utilize air purifiers and humidifiers as needed, and keep them clean, to ensure that the air you are breathing is clean and not too dry.

Mental Health:

• Stay physically active by joining a gym, exercising in your home, or enjoying outdoor activities such as cross-country skiing or snowshoeing.

• Engage in social activities as much as possible while remaining mindful of health factors such as handwashing and staying home when feeling sick.

• Be honest with yourself and reach out to mental health providers for early intervention if you are struggling. Something as simple as light therapy can even help elevate your mood.

We wish you all good health this winter! ■

DO I HAVE TO TAKE OFF WORK TO BRING MOM IN FOR NEEDED SERVICES?

This is a common question health care professionals receive and a common dilemma for family caregivers. More often than not, the answer to that question is no. However, not everyone is aware of their options—a personal family story highlights this occurrence.

Margaret was my grandma. She sadly passed away a few years ago after living a full life dedicated to her family. When she was alive, she lived in an assisted living facility. She was very happy there and participated in all offered activities. Cards and Bingo were her favorite and she won almost every time. She was essentially wheelchair-bound due to arthritis, but she never missed an opportunity to socialize. One of her favorite things to do was head down to the local muni for a beverage, conversation, and maybe a pull-tab or two on the weekend.

On one occasion, my grandmother ended up in the hospital for a few days due to a urinary tract infection (UTI). This left her weak and she was having increased difficulty transferring from her wheelchair and also completing normal activities of daily living (ADLs).

Upon her return to her assisted living, it was recommended that she receive some ongoing physical and occupational therapy. This order was first sent to an outpatient provider. My mother was concerned about taking time off work to bring her to these appointments.

Luckily, with my work experience, I knew this was not necessary. Clearly, my grandmother was homebound; it was definitely a taxing effort for her to leave. In fact, she could not leave without assistance. I informed the building nurse, as well as her primary physician, that we would like an order for home health services.

We were able to get the stamp of approval from her primary care provider who agreed that Margaret was homebound, at least temporarily.

This worked out beautifully! Not only did my mother not have to take off work, my grandmother also got company; which she loved. After about six weeks of therapy, Margaret was strong enough for her weekend outing.

*For more information about meeting thehomebound criteria under Medicare, see the article in the Summer Mankato Clinic Thrives edition. https://issuu.com/luxequarterlies ■

KELLY SIMMONS ADARA HOME HEALTH

To learn more, visit adarahomehealth.com

ASHLEY'S KITCHEN

BREAKFAST

A salad for breakfast? Yep! This is a great way to change up the usual breakfast routine and consume more vegetables. I recommend pairing this salad with a slice of whole grain bread and a serving of fruit to make it an even more nutritious meal.

Prep Time: 5 minutes

ALL YOU NEED

Cook Time: 10 minutes Total Time: 15 minutes Servings: Approx 1

2-3 c. of baby, spinach, kale, arugula mix or your favorite greens

1/3 c. chopped cilantro

1/2 T olive oil

1 garlic clove, minced

1/3 medium onion, diced

1 small red, yellow, and/or orange bell pepper, diced

1/2 tsp. onion powder

1/2 tsp. garlic powder

2 large eggs

1/4-1/2 small avocado, sliced

1/4-1/2 c. of cherry tomatoes

Salt and pepper to taste

ALL YOU DO

1. Add greens and cilantro to serving bowl. Set aside.

2. Heat olive oil in a large non-stick skillet on medium-high heat. Add garlic and cook for 30 seconds. Add onions and peppers, sprinkle with onion and garlic powder. Stir occasionally. Cook until softened. Remove softened vegetables from the pan and place on top of the bed of greens.

3. Use the same skillet. Add additional oil to the pan, as needed, so the eggs do not stick. Reduce heat to mediumlow heat and prepare sunny side up, over easy, or over medium eggs (whatever you prefer).

4. Add cooked eggs to the top of the salad.

5. Add avocado and cherry tomatoes to the salad.

6. Salt and pepper to taste.

7. Break the yolks of the eggs to serve as dressing.

ADDITIONAL PREPARATION NOTES

Several of the ingredients are interchangeable with this recipe, so you can really choose the toppings you want. Don’t be afraid to add your own flair.

The ingredients of this salad are common to a lot of different recipes, so we often keep them on-hand in my household. If we don’t get around to using the ingredients in other dishes, or have limited time, we fall back on making this salad.

Don’t like runny eggs? You can prepare it with scrambled eggs. We enjoy it with a little hot sauce or salsa when prepared this way.

What if other family members do not like salads? I encourage you to still prepare a breakfast salad for yourself. Then, use the bulk of the ingredients to make a vegetable scramble or omelet with cheese for those who don’t like salads. That way you aren’t making an entirely separate meal, and you still get to enjoy a breakfast salad.

Lastly, breakfast salads do not need to be consumed at breakfast! We also eat them for supper in my household because they are quick and tasty. ■

ASHLEY NUETZMAN, RDN, LD MANKATO CLINIC NUTRITION EDUCATION

S G O A M

Specific Measurable

What do I want to accomplish?

Set a goal that is observable and doable. Be as specific as possible. Resolving to eat healthy or spend less money is too general. Define your goals and identify behaviors. For eating, set a goal to add a fruit or vegetable to your lunch. To spend less money, set a goal to make coffee at home six days a week and buy coffee out only one day a week. These behavior goals can also be short-term goals to help you reach longterm goals. Remember, these are only examples!

How will I know when it is accomplished?

Develop an easy way to track your progress. It can be as simple as marking it on your calendar – on paper, online or on your smartphone. Try a free goal tracking app on your smartphone to set reminders and track progress. You can also set daily alarms for tasks. For instance, if your goal is to do yoga three times a week, set a reminder on your phone. Try to track your progress daily before bed.

If you like the action of writing goals down on paper, have you tried a bullet journal or BuJo for short? These journals contain sections to log daily to-dos, monthly or weekly calendars and notes. BuJo’s also have sections to track short and long-term goals, physical and mental health.

Tracking your progress has two purposes – removes the guessing game and keeps you motivated.

A

Achievable

How can the goal be accomplished?

Sometimes we set goals that are not realistic, too lofty or impossible to reach in the set timeframe. Make sure your goals are realistic for you and your lifestyle. Break your goals down into small steps – as many goalposts as you need – to work toward your goal. Each goalpost you achieve will bring you closer to your end goal.

R T

S

LRelevant

Does this seem worthwhile?

This is by FAR the most important step in creating sustainable, achievable goals. Beyond everything, figure out your WHY. Make sure your goals matter to you and are connected to your values. To find your values, try this online value card interactive exercise at think2perform.com/values/. Value card exercises help us define our most important values. You may be surprised by the values that come to the surface. Then you can set goals and live in accordance with your values.

Time-bound

When can I accomplish this goal?

Build a timeline of tasks, goalposts and a date to reach your goal. Many of us need target dates and deadlines. Remember, the journey is the most important part and there may be delays. You may not get to your destination at the exact ETA. Be flexible and reset if needed. Focus on your progress, rather than pressuring yourself to be “done” on an exact date.

SHELBY WOLF, PHD, LP MANKATO CLINIC DEPARTMENT OF PSYCHOLOGY

Madison East Center 507-387-3195

mankatoclinic.com/specialties/ psychology

EXPERT ADVICE

Every day Americans make an average of 35,000 decisions a day! Many decisions are behavior based. In behavioral health sessions, I practice Acceptance and Commitment Therapy (ACT) with patients. We focus on choice points – a point in time where you need to make a decision. There is a non-stop stream of emotions, thoughts and feelings that affect our behavior or choices. Negative thoughts can pull us away from the life we want to live.

One way to begin reframing negative thoughts is to change “should” statements to “try” statements. Should statements can fuel anxious thought patterns because they are demanding and difficult to live up to. For example, “I should read a book to my child every day.” Instead “I will try to read a book to my child every day” is a more positive way to frame our goals.

Many of us need help and support to live our best life. Positive support can be found in friends, family, community, places of worship, school and work. Therapy also can be very helpful in learning skills and tools to change behaviors and negative thought patterns. ■

ME TIME

REVERSE RESOLUTIONS

sometimes

I have been known to set some pretty epic New Year’s resolutions in my time. When I was 13 my resolution was to shoot at least 100 free throws every day. That lasted two weeks and gave me my first taste of resolution failure.

Undeterred, I tried again the next year. So, when I was 14, I made a resolution to write Rick Springfield every week. (Yes, when I was 14 actual letters through the mail was the only option.) That lasted two months (my love for him lived on though!) When I was 16, I tried again: my resolution was to date David Whiteaker...okay, so that one actually stuck for a couple of years.

Maybe that’s why I kept trying and trying, always jumping right in each January 1 with a new resolution: to lose weight, to get in better shape, to save more money. Then later in life the focus shifted: to spend more quality time with my kids, to read more books...well, you get the jist and my list is probably similar to many of yours. A list that by the end of January is long forgotten. I am not trying to be negative here, the truth is that studies show 80% of resolutions fail within the first month, with 95% of resolutions ultimately failing.

By LISA COWNIE

About 10 years ago, I got tired of feeling bad about myself by the end of January. I am the type of person that if I don’t like the way something is going in my life, I change it. So, I changed my approach to New Year’s and decided to start doing reverse resolutions.

Reverse resolutions focus on what NOT to do in the new year. As I was writing out my rough draft list of what not to dos, I realized it was really focused on people and my attitudes and actions toward them. It got kinda long, so I narrowed it down to three:

I will NOT sweat the small stuff. Life’s too short, I need to just go with the flow!

I will NOT compare myself to others. So hard to do with everyone’s lives in full view through social media, but I resolve to not compare!

I will NOT hold grudges. I admit, I have wasted a lot of time throughout my lifetime, being upset with people. No more! I realize it is probably impacting me more than them to hold a grudge.

So, what are you resolving NOT to do this year? ■

it is what you DON’T do that can make or break your year!

HERE'S YOUR ‘RECESSION SURVIVAL’ CHECKLIST

It’s unfortunate, but recessions are a fairly normal part of the economic landscape. When a recession occurs, how might you be affected? The answer depends on your individual situation, but regardless of your circumstances, you might want to consider the items in this recession survival checklist:

Assess your income stability.

If your employment remains steady, you may not have to do anything different during a recession. But if you think your income could be threatened or disrupted, you might want to consider joining the “gig economy” or looking for freelance or consulting opportunities.

Review your spending. Look for ways to trim your spending, such as canceling subscription services you don’t use, eating out less often, and so on.

Pay down your debts. Try to reduce your debts, especially those with high interest rates.

Plan your emergency fund.

If you haven’t already built one, try to create an emergency fund containing three to six months’ worth of living expenses, with the money kept in a liquid account.

Review your protection plan.

If your health or life insurance is tied to your work, a change in your employment status could jeopardize this coverage. Review all your options for replacing these types of protection. Also, look for ways to lower premiums on home or auto insurance, without significantly sacrificing coverage, to free up money that could be used for health/life insurance.

Keep your long-term goals in mind.

Even if you adjust your portfolio during times of volatility, don’t lose sight of your long-term goals. Trying to “outsmart” the market with short-term strategies can often lead to missteps and missed opportunities.

Don’t stop investing.

If you can afford it, try to continue investing. Coming out of a recession, stock prices tend to bottom out and then rebound, so if you had headed to the investment “sidelines,” you would have missed the opportunity to benefit from a market rally.

Revisit your performance expectations. During a bear market, you will constantly be reminded of the decline of a particular market index, such as the S&P 500 or the Dow Jones Industrial Average. But instead of focusing on these short-term numbers, look instead at the long-term performance of your portfolio to determine if you’re still on track toward meeting your goals.

Assess your risk tolerance.

If you find yourself worrying excessively about declines in your investment statements, you may want to reevaluate your tolerance for risk. One’s risk tolerance can change over time — and it’s important you feel comfortable with the amount of risk you take when investing.

Keep diversifying.

Diversification is always important for investors — by having a mix of stocks, mutual funds and bonds, you can reduce the impact of market volatility on your portfolio. To cite one example: Higher-quality bonds, such as Treasuries, often move in the opposite direction of stocks, so the presence of these bonds in your portfolio, if appropriate for your goals, can be valuable when market conditions are worsening. (Keep in mind, though, that diversification cannot guarantee profits or protect against all losses in a declining market.)

A recession accompanied by a bear market is not pleasant. But by taking the appropriate steps, you can boost your chances of getting through a difficult period and staying on track toward your important financial goals. ■

SANDER LUDEMAN FINANCIAL ADVISOR FOR EDWARD JONES

Reading Series Engages Students & Community

By LILLY SCHMIDT AND MARIE WOOD

The Good Thunder Reading Series is a campussupported series that brings published writers to Mankato to host workshops, talk about their craft and lead readings. Whether a reader or writer themselves, it’s a great opportunity for students and community members to engage with authors who have been recognized for their skill.

For some students, this can spark a passion or solidify it further. Students like Tyler Barton. Barton was one of these students before becoming an author himself. He is the author of the short story collection, “Eternal Night at the Nature Museum” and returned to speak at the Minnesota State University, Mankato for the Good Thunder Reading Series in October.

“Good Thunder meant the world to me as a student, because it introduced me to a lot of real writers,” Barton said. “There were plenty of faculty on the staff who were published writers that I looked up to and were my mentors, but that meant a lot to bring in writers from outside of the area.”

“It’s lovely to see students at our events, but we also love to have community involvement, especially in the craft talks and workshops because they bring different questions and perspectives,” says Annie Lindenberg, Good Thunder Reading Series coordinator.

“We try to bring a diversity of backgrounds with our authors,” Lindenberg says. “This year we are seeking input from our attendees asking ‘Who would you really love to see?’”

Here’s a sample of the award-winning authors coming to the Good Thunder Reading Series this winter. Events are held in the Centennial Student Union, Minnesota State University, Mankato. ■

THURSDAY, JAN. 19

is the author of “Carolina Moonset,” a murder mystery filled with family secrets and set in a small South Carolina town. This New York Times best-selling author’s writing credits include The Jerry Seinfeld Show.

THURSDAY, FEB. 9

Rachel Eliza Griffiths

is a poet, novelist and visual artist. Her most recent hybrid collection of poetry and photography, “Seeing the Body” was selected as the winner of the 2021 Hurston/Wright Foundation Legacy Award in Poetry, the 2021 Paterson Poetry Prize, and a finalist for the 2021 NAACP Image Award.

THURSDAY, FEB. 23

Matt Goldman Gwen Westerman

Minnesota’s poet laureate will read and discuss “Follow the Blackbirds.” She is a member of the Sisseton Wahpeton Dakota Oyate, her father’s people, and a citizen of the Cherokee Nation, her mother’s people. A celebrated writer, teacher and textile artist, she makes beautiful quilts influenced by her life and indigenous cultures.

THURSDAY, MAR. 23

Toni Jensen

will read from “Carry: A Memoir of Survival on Stolen Land.” GoodReads calls it a powerful, poetic memoir about what it means to exist as an indigenous woman in America, told in snapshots of the author’s encounters with gun violence.

All events are FREE thanks to generous support from Minnesota State University and grants.

For all the details on Good Thunder Reading Series, visit gt.mnsu.edu

All smiles at the bottom of the hill forparticipantsintheMankato AreaAdaptiveSkiProgram.

Tia competes in weightlifting as a way to Thrive.

Make Me A Thriver

By LISA COWNIE

Helping Others Thrive Makes Tia Dupont a Thriver Herself

“I have always wanted to work in a profession where I was able to help others,” says Tia Dupont, a recreation specialist for Mankato Area Public Schools Community Education. “Going through my undergraduate and graduate programs, I was not aware that this job was something I could do with my education. I am so grateful that I have this opportunity to work and serve this community in this way.”

One way Tia helps others thrive is through the Mankato Area Adaptive Ski Program, a program designed to help individuals with disabilities experience the sport.

“I coordinate the Mankato Area Adaptive Ski program in partnership with Mount Kato and a staff of amazing community volunteers,” says Tia. “Without the dedication of these volunteers, the program would not be where it is today. This program serves individuals with physical and/ or cognitive disabilities. With a combination of our volunteers’ knowledge and various pieces of adaptive equipment, this program is able to empower participants to learn and excel at downhill skiing. We have specifically designed downhill skiing equipment for those with limited or no use of their legs, as well as equipment to assist those who are blind or have limited vision. Our ski volunteers are exceptional, most of which have been with our program since the beginning. They even support lessons for area school children from surrounding communities that have disabilities and are attending a ski field trip with their school.”

That is just one program that Tia and her colleagues at Community Ed implement to make sure all community members have access to activities.

“As a recreation specialist, I am part of a team of full and part-time staff that facilitate leisure and

enrichment activities for all ages and abilities on a year-round basis. Our youth & adult leisure and enrichment programs include but are not limited to: Aquatics, learn to skate, youth sports, adult fitness classes, archery, adult volleyball leagues, golf, and other programs for adults with disabilities. Everyone at Community Ed takes pride in meeting people where they are and helping them to live active and safe lives. I believe the programs that MAPS Community Education provides add a fulfilling piece to community members’ lives. MAPS Community Education provides opportunities to learn a new skill, find a new community of people, and continue to do the activities someone already enjoys.”

Coming to the community in 2015, Tia has found her work, along with her involvement in recreational activities, help her thrive here.

“ Throughout the year I participate in a variety of recreational activities including volleyball and softball and compete in different functional fitness competitions with other members of my Fitness Untamed gym community. Currently, my main form of physical activity is weightlifting to help improve my overall functional fitness,” says Tia. “I gain a lot of fulfillment from being active. It is a great way for me to challenge myself physically and mentally. I have also gained numerous friends through my gym and recreational activity communities. I want to live a long and fulfilling life and being physically active is a key aspect of achieving this.” ■

To see what MAPS Community Education has to offer, visit mankatocer.com

NEW PROVIDER Here to care.

MEET KATLYN

Katlyn Schweder, family nurse practitioner, has joined the Daniels Health Center.

“I believe in providing compassionate, quality care to the whole patient in a therapeutic and respectful environment. I strive to work in collaboration with my patients to help them achieve a high level of wellness through education, health promotion, and disease prevention,” Katlyn says. Her clinical interests include primary care, women’s health and pediatrics.

Originally from Moville, Iowa, Katlyn earned her bachelor and master of science in nursing from Briar Cliff University, Sioux City, Iowa, where she played on the University’s basketball team. She has worked at the Neonatal Intensive Care Unit at Sanford USD Medical Center in Sioux Falls, SD.

Katlyn and her husband have a 2-year-old son.

Why did you join the Mankato Clinic?

The company culture and the people who I met on my visit day.

What makes you thrive?

I love getting outdoors with my family, whether that is going for a walk around the neighborhood or going for a hike. I also like to read and sew quilts in the spare time I have when I’m not chasing around my busy 2 year old.

What do you love about winter?

Snow-covered trees, snuggling up to watch movies, and Caribou Ho Ho Mint Mochas!

What did you want to be when you grew up?

I wanted to play basketball in the WNBA.

I would spend hours in my driveway counting down the last seconds of my imaginary WNBA finals game so I could make the game-winning shot.

What’s your favorite thing to cook?

I don’t love to cook, so I’m more of a throw-it-in-the-crockpot-and-forgetabout-it kind of person.

If you could travel anywhere in the world, where would you go?

Alaska! My husband and I went a few years ago and it was hands down my favorite vacation ever. I would love to go back and do some things we didn’t get to the first time around.

What’s your favorite sport or game?

I can play a pretty competitive game of Monopoly. I also enjoy playing cards with friends and family.

MANKATO CLINIC URGENT CARE

DANIELS HEALTH CENTER, ST. PETER 507-934-2325

mankatoclinic.com/locations/daniels-health-center-st-peter

KATLYN SCHWEDER, APRN, CNP DANIELS HEALTH CENTER

NEW PROVIDER MEET BERKLEY

Berkley Erickson, family nurse practitioner, has joined Mankato Clinic Urgent Care.

“I pride myself in providing culturally competent, compassionate, holistic care rooted in patient education, promoting good health and preventive medicine,” Berkley says. Berkley’s clinical interests include acute care, family medicine and mental health. A native of Mitchell, SD, she earned her bachelor’s degree in nursing at Mount Marty College, Yankton, SD, and her master’s degree in nursing from Clarkson College, Omaha, NE.

In her spare time, she enjoys outdoor activities, running, biking, walking dogs and hiking, traveling and spending time with her family.

Here to care.

Why did you join the Mankato Clinic?

I was drawn to the Mankato Clinic because everyone was so friendly and welcoming.

What did you want to be when you grew up?

I wanted to grow up and be a vet. I have always loved animals and have two dogs now, Ruby and Piper.

What’s your favorite food or beverage?

COFFEE!

What’s your favorite game?

I really enjoy playing board games with friends and family. Lately, my favorite game has been Codenames. I also enjoy watching most sports. I spend a lot of time watching baseball as my husband coaches and plays. We both love watching the Twins!

Do you have any hidden talents?

I ran college track and cross country, but now I just run for fun!

MANKATO CLINIC URGENT CARE

Main Street 507-389-8680

mankatoclinic.com/specialties/urgent-care

BERKLEY ERICKSON, APRN, CNP MANKATO CLINIC URGENT CARE

NEW PROVIDER

Larissa Christ, occupational therapist, has joined Pediatric Therapy Services.

“I’m very passionate about patient-centered care. I want my patients and their families to know I will do my best to help them achieve anything they want and need to do, to improve their quality of life. I value the connections I can make with my patients, and it is truly rewarding to provide them with the tools they need to participate in life to its fullest,” Larissa says.

Larissa’s clinical interests include mental health, sensory integration which is how we receive information through our senses and use it to complete everyday tasks, and neurorehab which is the treatment of neurological diseases and injuries.

Originally from Lakota, Iowa, Larissa earned her bachelor of arts in psychology from Wartburg College in Waverly, Iowa, and her master of occupational therapy from the University of Minnesota. She has worked as a behavioral health counselor and occupational therapist and rehab coordinator in Iowa.

Larissa enjoys spending time with her family and friends, playing board games, being outdoors, live music and rooting for the Minnesota Vikings.

Here to care.

MEET LARISSA

What makes you thrive?

Running around with my son while we play superheroes; Spiderman is our favorite. And dancing in the kitchen, listening to oldies music, while I make good meals like chicken parmesan.

What do you love about winter? Snowball fights of course!

Why did you join the Mankato Clinic? What drew me into Mankato Clinic is their mission to treat every patient like family. They truly value each patient individually; patients aren’t just a number. This aligns with my core values as a practitioner.

What’s the best piece of advice you’ve ever been given?

Control what you can control, and let go of the rest.

What did you want to be when you grew up? A doctor!

What’s your favorite beverage?

My morning coffee.

What’s the best way to spend a day off?

Snuggling up with a good cup of coffee in the morning and then spending some quality time with your loved ones.

If you could travel anywhere in the world, where would you go?

I’d love to travel to Greece someday. It seems like a really beautiful place and I’ve never been out of the country.

What’s your favorite sport?

FOOTBALL!

Do you have any hidden talents?

Growing up, I played piano, drums, and guitar.

MANKATO CLINIC

PEDIATRIC THERAPY SERVICES

ST. ANDREWS DRIVE 507-388-5437

mankatoclinic.com/pediatric-therapy-services

LARISSA CHRIST, MOTR/L MANKATO CLINIC PEDIATRIC THERAPY SERVICES

Dr. Gavin Stormont has joined the Urology department.

“When men take charge of their health, they can live longer, healthier and happier lives. Yet, I understand that men aren’t always comfortable going to the doctor. I find humor puts patients at ease. I like to remind men that many people have the same problems and treatments are available.” Dr. Stormont says.

His clinical interests include male and female urology, robotic surgery, urologic oncology, stone disease, voiding and sexual dysfunction.

A native of Monroe, WI, he earned his medical degree at the University of Wisconsin School of Medicine and Public Health, Madison. He completed his residency at the University of Nebraska Medical Center, Omaha.

In his spare time, Dr. Stormont is an avid hunter, particularly bird hunting with his wife and their three dogs. He enjoys cooking their harvest, training their dogs, fishing, traveling and creating welded metal art.

Here to care.

MEET DR. STORMONT

STORMONT, MD MANKATO CLINIC UROLOGY

What makes you thrive?

Mornings, being outdoors with my family, and cooking, eating and enjoying good food.

What do you love about winter? Ice fishing, skiing, skating and snow!

Why did you join Mankato Clinic?

Mankato Clinic feels like family and providers and staff are excited to be at work.

What’s the best advice you’ve been given? Be patient.

What did you want to be when you grew up?

A farmer.

What surprises you about people? Their strength.

What’s your favorite thing to cook?

Anything Hank Shaw (hunter, angler, gardener, cook at honestfood.net) recommends, wild game we harvest and whatever my wife would like to eat!

MANKATO CLINIC UROLOGY

Wickersham Health Campus 507-385-4045 mankatoclinic.com/specialties/urology

GAVIN

NEW PROVIDER

“I work from a trauma-informed, cultural lens, to help support you and your family, wherever you are in your journey. Together, we work as a collaborative team to problem-solve and develop an individualized care plan, tailored to you and your family, for everyone grows differently and at their own pace,” Shelby says.

A native of Bethlehem, PA, Shelby’s clinical interests include psychological assessments and behavioral therapy for children and adolescents with a focus on treating autism spectrum disorders, ADHD and learning disabilities. She works to help children, adolescents and families achieve positive behavioral change in all stages of development.

She completed a pre-doctoral internship in behavioral pediatrics and integrated care at MunroeMeyer Institute, University of Nebraska Medical Center, Omaha. She completed her doctorate degree in school psychology at Oklahoma State University, Stillwater. She earned her master’s degree in clinical psychology at Minnesota State University, Mankato. She also holds a bachelor’s degree in forensic psychology.

Whenever possible, Shelby loves to travel with her family to new destinations because life is an adventure.

Here to care.

MEET SHELBY

SHELBY WOLF, PHD, LP MANKATO CLINIC DEPARTMENT OF PSYCHOLOGY

What makes you thrive?

Spending time with family and friends, playing with our dog, traveling, getting outdoors, reading, and exercising.

Why did you join the Mankato Clinic?

I believe in their mission of providing wellness services to the community and their values of patient-centered care. These values are important to me as a provider and I am happy to call Mankato Clinic my home for work!

What did you want to be when you grew up?

I wanted to be a veterinarian that worked in the subfield of exotic/wild animal dentistry, helping animals at zoos or other conservation programs.

If you could travel anywhere in the world, where would you go? I would visit the Patagonia region in Chile or Banff in Canada. I would love to travel to both someday for their beautiful mountains and bodies of water.

What’s your favorite sport or game? In our home, we love to watch Formula 1 races!

Do you have a favorite book, author or series?

Harry Potter – I could read the books again, anytime! I also enjoy reading books by author Tana French.

MANKATO CLINIC DEPARTMENT OF PSYCHOLOGY

Madison East Center 507-387-3195

mankatoclinic.com/specialties/psychology

TOM EARLE, LPN

shows patients he cares

“My philosophy is quite simple, treat others how I would like to be treated. I just do my best each day,” Tom Earle, LPN, says.

Ever since Tom was in high school, he was interested in medicine. That’s why he became a nurse. Since 2015, he has worked with Dr. Bithika Ray in Internal Medicine. Ever humble, to understand why Tom is loved by patients, you have to talk with Dr. Ray who calls Tom “the best kind of nurse.”

“He is very caring in nature. His caring makes all the difference to patients. Tom shows a natural tendency to truly care about how our patients feel. His good sense of humor also helps spread positivity to patients, their families and our staff,” Dr. Ray says. “Tom is a very hard working, knowledgeable, honest, wonderful human being.”

Day-to-day, Tom ushers patients into an exam room, takes vitals, administers medications and vaccines, enters patient data and answers patient phone calls. Along the way, he reassures patients and families, makes them laugh and advocates for their best care. If a patient has to wait more than five minutes, he offers them a bottle of water.

“In our career, we see patients suffer. Beyond simply offering a solution, he always expresses compassion for patients and their families. This allows him to form meaningful relationships with our patients,” Dr. Ray says. “Tom shows empathy to each patient, making a true effort to put himself in our patients’ shoes.”

In clinic, Tom and Dr. Ray work together as one unit.

“At the end of the day, he is big brother to me; now he and his family are part of my extended family,” Dr. Ray says.

Tom’s long career includes 30 years as a nurse at the Minnesota Security Hospital in St. Peter. He has also worked in nursing homes, assisted living facilities and hospitals.

“The most rewarding thing about my job here, is working and spending time with both our patients and our staff. I call several my friends,” Tom says.

In his free time, Tom enjoys spending time with those he cares about – his wife, family and friends. His three daughters are his pride and joy. He also enjoys supporting local college sports and watching his favorite show Ancient Aliens on the HISTORY channel. ■

JOIN OUR TEAM

Mankato Clinic is hiring.

Visit mankatoclinic.com/join-our-team

Our purpose is to care for people. It fuels our passion and commitment. Our actions demonstrate it and it's in everything we do every day.

Tom Earle, LPN, and Bithika Ray, MD, are a dynamic duo in Internal Medicine.

WILD WHEELERS SHOOT & SCORE

Nelson Remington, age 15, is playing his second season of basketball with the Wild Wheelers this winter. On Saturdays from January to April, he travels from his home near Fairmont to the Lake Crystal Area Recreation Center.

“I really enjoy basketball and I think it’s a really fun sport,” Nelson says. “I know that last year I worked on 3-pointers. I want to work on 3-pointers again this year.”

Like Nelson, Coach Josh Hanson is also in his second season with the Wild Wheelers. His first season was an eye opener.

“I learned very fast that these kids do not need or want special treatment. Within the first few minutes of my first practice, I could already see the bond that the kids have formed with one another over their years of playing together. I have a strengths perspective approach and I like to teach them to adapt a positive mindset. We work on challenging negative/self-defeating thoughts and visualizing their success. My hope is that this opportunity can make a positive impact on their life. In my personal experience coaching them, I have already learned so much from the participants and they have definitely made a positive impact on my life. I am very grateful for the opportunity to coach wheelchair basketball,” Josh says.

The Miracle League of North Mankato offers Youth Wheelchair Basketball for athletes ages 5 to 18. The Mankato Clinic Foundation was proud to award a $4,000 grant to support an inclusive space for physical activity.

“It’s important for us to be able to provide our athletes, who are wheelchair or crutches/ braces enabled, with the opportunity to participate in an organized basketball program which can increase physical and mental well-being and build self-confidence and competency while having fun with a little competition,” says Amy Jordan, executive director of the Miracle League of North Mankato.

This is the sixth season for the Wild Wheelers, having taken a couple years off during the pandemic.

“Everyone there is extremely nice and supportive. It’s a really good group of people. There’s a lot of people from all around the area,” Nelson says.

Nelson, who was born with spina bifida and has been in a wheelchair his entire life, is also a member of the high school track team. He participates in wheelchair races. He plans to compete in track and basketball through high school and may even continue in college.

New to the area, Nelson says being in a wheelchair made it a bit harder to get to know people.

By MARIE WOOD

“A lot of people are scared of you if you’re in a wheelchair. A lot of people in the school now are used to seeing me,” Nelson says.

Being part of the Wild Wheelers showed him there are a lot of other people like him.

The Miracle League of North Mankato also offers adult and youth baseball at Fallenstein Field, a barrier-free and wheelchair/handicapped accessible field. ■

To learn more or get involved in the Miracle League of North Mankato, visit miracleleaguenm.org

Many individuals with disabilities have often been told that they can’t do certain things. This can be very discouraging to hear. The Miracle League of North Mankato offers the opportunity to play a sport that maybe they thought would not be possible, and because of this, it gives them confidence. It can show them that they can do anything that they put their mind to. This league teaches participants how to adapt both physically and mentally to play a sport that they all love. The individuals in this program are some of the toughest people that I have ever met, and I am very lucky to have this opportunity to coach them.

— Josh Hanson, Wild Wheelers Coach

Nelson Remington is playing his second season as a Wild Wheeler.

Our Community

Giving back to the community is part of who we are at the Mankato Clinic. A small, dedicated group of physicians started the Mankato Clinic Foundation in 1965, making it one of the oldest foundations in Minnesota.

Our mission is to encourage and support the health and well-being of the communities we serve through efforts that promote and improve community wellness. In 2022, the Mankato Clinic Foundation gave more than $260,000 to worthwhile organizations, programs and scholarships.

During the fourth quarter of 2022, the Mankato Clinic Foundation awarded $39,000 in community grants to:

• Aging Services for Communities Transportation to help people stay in homes ($3,000)

• Camp Sweet Life Adventures CSL Connects events for children with diabetes ($3,500)

• Good Counsel Learning Center Scholarships ($5,000)

• Jonathan Zierdt Cancer Fund JZ Caring Box Program ($6,000 annually 2023-27 to total $30,000)

• Lutheran Social Services of MN Meals for Seniors ($5,000)

• Miracle League of North Mankato Wheelchair basketball ($4,000)

• South Central Minnesota Food Recovery Healthful ready-made meals for families in need ($5,000)

• VINE Faith in Action Health and Wellness Programming ($7,500)

The foundation receives the majority of its funding from Mankato Clinic physicians, along with giving by Mankato Clinic staff and the greater Mankato community.

If you would like to help build a healthier tomorrow for greater Mankato communities, you can give to the Mankato Clinic Foundation at: Mankato Clinic Foundation

1400 Madison Avenue, Suite 324B Mankato, MN 56001

Grants are awarded on a quarterly basis. The next grant deadline is March 1. To learn more, visit mankatoclinic.com/mankato-clinic-foundation

Coach Josh Hanson brings the team in for a huddle.

Josh Hanson coaches a passing drill. Nelson Remington is on his right.

Competition is part of the game.

SUDOKU

SOLUTIONS

This activity is made possible in part by a grant provided by the Prairie Lakes Regional Arts Council from the Minnesota Arts and Cultural Heritage Fund as appropriated by the Minnesota State Legislature with money from the vote of the people of Minnesota on November 4, 2008.

This activity is made possible by the voters of Minnesota through a Minnesota State Arts Board Community Arts Education Support grant, thanks to a legislative appropriation from the arts and cultural heritage fund.

CLIMB 2 FEED KIDS

Sunday, January 22, 10am-4pm

Mount Kato 20461 State Hwy 66, Mankato

For more info, visit feedingourcommunitiespartners.org/ climb-2-feed-kids.html

Mount Kato Tubing Hill

Climb 2 Feed Kids (C2FK) is a team relay-style climb & slide race at Mount Kato. To participate in the climb, teams of 5-10 members commit to raising $1,500 in support of Feeding Our Communities Partners’ mission to solve youth hunger. Volunteers are also needed.

ANTHONY FORD POND HOCKEY CLASSIC

January 28-29

Spring Lake Park

641 Webster Ave, North Mankato

For more info, visit anthonyford99.com/

Spring Lake Park

The event features adult and youth team tournaments on Spring Lake. Event is FREE to public and includes a sledding hill and viewing from the pier, warming houses and refreshments to purchase. This fundraiser for the Anthony Ford Fund donates money to Pediatric Cancer Research and Greater Mankato Area United Way’s Connecting Kids program. The Anthony Ford Fund is in memory of Anthony Ford who died of cancer at age 9 and dreamed of becoming “The Next Great One.” The mission is to end childhood leukemia and help other young hockey players be the “Next Great One.”

Mankato Family YMCA

Saturday, February 25, 8:30am-12:15pm

Mankato Family YMCA 1401 S Riverfront Drive, Mankato

Get ready to pedal to the limit at Partners for Housing’s annual Pedal Past Poverty race. This fun stationary bike race is open to 40 teams of eight riders each. Each rider pedals for 15 minutes. Each team is asked to raise at least $1,000 for Partners for Housing and affordable housing in Mankato.

For more info, visit To apply, visit mankatoclinic.com/ foundation-pages/j-scott-sandersmd-memorial-scholarship

The Mankato Clinic Foundation offers a $2,000 scholarship for high school seniors in Mankato,

At River’s Edge Hospital, you are more than a patient. Every person who receives care is treated with compassion and respect. From the most basic health services to surgery, recovery and rehabilitation, River’s Edge Hospital makes your well-being a priority. You’ll receive a level of attention that goes well beyond your expectations.