Mankato Clinic Thrives Spring 2024

Patient-Provider Bond

I joined the Mankato Clinic in 1998 as a family medicine physician. Over the years, I’ve learned a strong patient-provider bond starts with building trust. Mutual respect, understanding, listening to our patients, and making correct decisions go a long way in this relationship.

As a family physician, I care for patients of all ages – newborns to seniors. I help my patients stay healthy from routine check-ups to managing chronic conditions. If specialty care is needed, I refer patients to specialists, but I continue to oversee my patient’s care and treatment.

I am also a primary care physician. Your primary care physician is your go-to for all your medical care. Primary care providers work in Family Medicine, Internal Medicine, Pediatrics and Obstetrics and Gynecology.

A big part of our job is preventing disease. The adage – “An ounce of prevention is worth a pound of cure” – holds true for many aspects of life, whether it is vehicle maintenance, home upkeep or health. Immunizations and cancer screenings, like colonoscopies, mammograms and routine blood tests, can help ward off future problems or detect issues early when they are most treatable.

Many chronic diseases such as heart disease, cancer and diabetes can also be preventable. The best things people can do to help prevent disease is to not smoke, eat healthy, be active and limit drinking. That’s why we talk about healthy behaviors in our visits.

Staying healthy and making good lifestyle choices is not easy and we don’t expect patients to be perfect. Acknowledging the struggles that each individual faces is important to create a realistic plan.

In this issue, you’ll meet Brett Bahr, who has been my patient for 25 years. At age 63, he’s doing everything it takes to lead an active, healthy retirement. He’s hunting, hiking, walking the dog, fishing and loving life. And he took up a new sport – disc golf.

In our Spring 2024 issue you’ll also meet:

• Holly Ellison, RD, LD, who takes you out of her kitchen and outdoors to grill.

• Thriver Sarah Dickhudt who is welding, stretching and thriving.

• Tiffany Ward, owner of Indulge Salon and Winton + Co Boutique, who shares her journey to better health.

Remember, spring brings fishing opener and Mother’s Day. Wear your life jacket and call your mom.

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

HEALTH

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THRIVERS

PUBLISHER

LUXE QUARTERLIES

NATASHA WEIS LUXEQUARTERLIES.COM

MARKETING

NATASHA WEIS

ROXANNE BIRR

CO-EDITORS

HOLLY DODGE

MARIE WOOD

DESIGN

COVER PHOTOGRAPHY

MICHELLE

PRINTER

RETIREMENT

BRETT BAHR THRIVES IN RETIRING CAN BE A SCARY THING IF YOU DON’T HAVE SOMETHING TO DO, IF YOU’RE NOT READY FOR IT.

By MARIE WOOD PHOTOS BY MICHELLE ISEBRAND PHOTOGRAPHY

When Brett Bahr retired in March 2023, he was gearing up for the adventure of a lifetime – a week-long guided elk hunting trip in the mountains of Idaho come October.

The adventure was filled with heart-pounding excitement, beautiful country, bonding with his son, wildlife, camaraderie and a bull elk. He was up to the challenges the mountains gave him. There are no straight lines, trails are steep, miles are long, footing treacherous, everything’s harder.

“It was a 40-year dream. When I contacted the outfitter to book the trip, he said I would need to be in shape, and round was not the shape he was looking for, so I trained for two years. The hunt was over in four hours,” Brett said.

On day one, he was on a horse at 4:45 a.m. to begin the trek to the hunting grounds in the dark. Upon arrival, he climbed onto a rock outcrop that looked across a steep ravine. As the sun rose, he listened and watched wildlife; a bull moose came to visit! When an elk came into view, he was ready and took his shot. They hiked along the ridge line to reach the elk and pack him out. The weather turned from sprinkles to a hard rain as the day wore on. It was hours after dark before they reached the camp.

“For over half the trip back to camp, we were leading the horses. It was slick conditions, the horses were struggling,” Brett said.

In the days that followed the elk hunt, he spent time in the woods, reading the land, following the rivers and creeks. As long as he could hear the river, he could walk for miles to hunt mule deer and mushrooms.

He found a cauliflower mushroom bigger than a basketball. He took a photo for the camp cook and learned it was a prized mushroom. He hiked back a mile and a half to bring it to the cook who topped Brett’s pizza with it that night. It was delicious!

As Brett, age 63, heads into year two of retirement, he says, “I’m very proud of what I can still do at my age and I don’t see it slowing down any time soon.”

Active Retirement

Adventures don’t come easy.

Brett’s primary care physician is Dr. John Benson, Mankato Clinic Family Medicine. When it comes to health, Dr. Benson is Brett’s go-to. In January 2022, Brett took the first step in preparing for his adventure. Dr. Benson referred him to Dr. Scott Stevens at the Orthopaedic & Fracture Clinic for shoulder surgery on his rotator cuff.

Next came rehabilitation with Katie Swanson, PT, DPT, Mankato Clinic Physical Therapy. He has great respect for Katie. She identified the weak spots and prescribed exercises and movement. He did his homework and was good to go in five months, cleared three months early.

To get fit, he ramped up his training upon retirement. For seven months, Brett worked his way up to hiking 10 miles a day. On Wednesdays, he covered 20-mile days – 10 of the miles with a full pack with 20 pounds of weight.

“Retiring can be a scary thing if you don’t have something to do, if you’re not ready for it. There’s all that time in a day that your job used to fill. You can fill it with something good or not good,” Brett said.

So Brett took up a new sport – disc golf! His son-in-law taught him the basics and set him up with a few discs. In July, he started going to the Land of Memories course. At least five days a week, Brett played 36-holes-plus.

“The more I went, the more I wanted go. I go out in the morning when the grass is still wet out there,” Brett said. “Disc golf got me up and going every day. Before I’d go golfing, I’d take the dog for a walk. Play 40 holes at Land of Memories. Then the dog gets the afternoon and evening walk. It was easy to hit 10 miles in a day.”

Brett likes that disc golf is accessible: no green fees, great exercise, discs are reasonable. Driving the disc from the tee box requires a full rotation of the torso which is good for the waistline. He watches YouTube videos to improve his form and smiles big when he talks about the physics of throwing discs. He knows every disc in his bag.

In the last two years, Brett lost 35 pounds total; 25 pounds during the seven months after retirement. Losing weight has made life easier. He has more energy and less aches and pains. He feels younger than he has in years.

Brett has diabetes, and his A1C blood sugar has dropped almost a full point so he only needs a small dose of medication to help manage his blood sugar.

He eats healthy foods to help control his blood sugar and promote overall wellness. He does the grocery shopping and cooking for him and his wife. Meals center on fresh vegetables and lean protein such as wild game – elk, venison and fish – and chicken. He is more conscious about portion size and fullness cues. He also keeps an eye on his carbs and sugar.

“If you don’t put in the effort, you don’t get the results. It’s that simple,” Brett says.

PARTNERS IN HEALTH

For the past 25 years, Brett has leaned on his primary care physician, Dr. John Benson, Mankato Clinic Family Medicine, to reach optimal health. Brett was close to 50 pounds heavier when he started seeing Dr. Benson who diagnosed him with pre-diabetes and told Brett that he could lose some weight.

“Being overweight can lead to insulin resistance. Pre-diabetes is caused by insulin resistance which means insulin receptors on the cells cannot bind to insulin. As a result, sugar is not actively pumped into the cells where it belongs. The consequence is elevated sugar concentrations in the blood stream,” Dr. Benson explains. “Losing excess body weight helps cell receptors bind to insulin and decrease sugar in the blood stream.”

Now 25 years later, Brett has lost the weight and his health has improved.

“Had I tried as hard back in those days, I never would have tipped the point to become diabetic. One more improvement like the last two appointments and my numbers will be back to pre-diabetic numbers,” Brett says. “How do you tell people to take it seriously? When you’re younger, you’re invincible, you don’t think about it. There’s always something more important.”

Complications from diabetes include vision loss, kidney disease, nerve damage, high blood pressure and other problems. Dr. Benson helps Brett prevent complications by managing his blood sugar and ordering screening tests. Every year, Brett gets a diabetic eye exam to screen for diabetic retinopathy. Early detection and treatment can help preserve eyesight.

“Complications, such as loss of vision, are permanent. Physicians have learned what exams or screening tests are needed to prevent future problems for people with diabetes,” Dr. Benson says.

To meet Mankato Clinic Family Medicine providers, visit mankatoclinic.com/ specialties/family-medicine. Family Medicine providers are located at Main Steet and Wickersham Health Campus in Mankato, North Mankato, Mapleton and Daniels Health Center in St. Peter.

Brett trusts Dr. Benson and follows his advice. In annual exams, Dr. Benson advises other screening tests such as colonoscopies to check for colon cancer before there are symptoms. Since colon cancer runs in Brett’s family, he is at a higher risk and gets screened more often. Dr. Benson also pays close attention to Brett’s kidney function since his father had kidney issues.

Brett’s kidneys are in great shape. His heart rate, blood pressure and cholesterol numbers are all good too!

In a short story by Stephen King, Brett found an analogy for aging that resonated. In the story, an old man in a nursing home saw his body as a sand castle wearing away from the waves. Brett takes it a step further.

“Exercise and taking care of yourself can build a barrier so the waves can’t destroy you,” Brett says. “You only get one shot at this life.”

Dr. Benson often tells his patients: “How you treat yourself in your 50s will reflect on how you feel in your 60s. That also can be said for the 60s and 70s. I try to get my patients to think a decade in advance. Retiring in good health is best.”

Brett was listening! ■

984

Health Rockstar: Meet Tiffany!

By MARIE WOOD

Tiffany Ward's journey to wellness is a testament to resilience and the power of comprehensive health management.

“I have always struggled with my weight and have lost the same 30-50 pounds many times. I was ready to feel better in my skin and maintain my weight. I wanted to feel vibrant and be happier with myself. The weight was taking over, and it was all I could think about, instead of enjoying all the wonderful things in my life,” Tiffany Ward says. “Now I am much more concerned about my overall health than the scale!”

Tiffany, owner of Indulge Salon & Tanning and co-owner of Winton + Co Boutique, is a wife and mother of four grown children. After turning 40, she was at her highest weight and felt the worst she has ever felt. She was also having gastrointestinal issues.

She saw her primary care provider, Deb Schilling, PA-C, North Mankato Family Medicine. Deb told her losing weight may help relieve her GI issues and referred Tiffany to Enara Health.

Since September 2022, Tiffany has seen remarkable changes thanks to Enara Health's medical weight loss program, which provides each member with a specialized care team of Medical Providers, Nutrition Specialists, and Exercise Specialists. Tiffany has lost 40 pounds, improved her blood sugar and cholesterol levels, and significantly altered her body composition.

“My blood sugar and cholesterol have dropped significantly. I was pre-diabetic when I began this journey and now my sugars are normal,” she says. “My skeletal muscle mass has gone up and my body fat percentage has dropped. In the last six months I have maintained my weight but continue to lose body fat and gain muscle. My body is still changing. In the past I would have felt defeated if I hit a plateau, but this is different because there is still progress being made. There are so many other things to measure your success by than just the scale.”

For instance, Tiffany has lost visceral fat, the fat hidden near vital organs, that can increase the risk for heart disease and diabetes. Another bonus is she has stopped snoring.

Enara Health is a telehealth program, supplemented by in-person visits for diagnostic tests and body composition scans at the Mankato Clinic. The program offers a holistic approach to weight management. Members undergo a comprehensive evaluation encompassing body composition, metabolic and hormonal

testing, genetic testing, an emotional assessment, and regular consultations with a Medical Provider specializing in obesity medicine.

Tiffany was aware of metabolic issues as she has thyroid disease and her thyroid gland was removed. The thyroid gland controls metabolism, how the body turns food into energy. She learned she had a low metabolism and resistance to insulin which were preventing her from losing weight. There was more to learn.

“I don’t have the signal that tells me when I am full. This was very validating to me because I never felt satisfied. I was depriving myself in fear of eating too much. I would put my body into famine mode,” Tiffany says. “I didn’t realize I was a binge eater. I kept swinging from not eating enough to overeating. Now I know my triggers and how to handle them.”

She was open to weight loss medication and began with Metformin to control blood sugars before switching to WeGovy.

“Instantly, I noticed I felt full. The feeling of being satisfied and knowing how much my body actually needs is so liberating,” she says.

With the Enara smartphone app, Tiffany enjoys weekly check-ins with her care team and continuous support between visits. She tracks the food she eats by uploading pictures to her Nutrition Specialist. Her mindset about food has changed. She knows that “bad” foods, like carbs, are fine in moderation!

“I can directly message my support team and they always respond timely,” Tiffany says. “I love the nutritional support.”

With the care of a Nutrition Specialist, Tiffany discovered her GI issues are a combination of stress, food sensitivities and an intolerance to caffeine. “Now I recognize when stress is triggering my body. I am working on lowering my stress level and see major improvement.”

With her Exercise Specialist, Tiffany formed a new relationship with exercise.

“I absolutely hate exercise of any form, especially cardio, except walking. My Exercise Specialist honored that and gave me things I can do that don’t feel like exercise. Eventually I made it to the gym and she celebrated with me for walking in the door! I have found things to do at the gym that I actually enjoy and now crave,” she says.

Tiffany’s advice to others who struggle with weight: “Look into the Enara Health program with Mankato Clinic. There’s blood work, genetic testing, metabolic testing, nutrition, exercise, behavioral health, tips, tricks, recipes, grocery shopping. It’s endless. After doing all the things with Enara Health – it’s easy, maintainable, and has given me an entirely different outlook on my health.” ■

Interested in learning more about Enara Health, visit mankatoclinic.com/specialties/weight-management-with-enara-health

If you find yourself parking in the same parking spot, going in the same door, grabbing the same cart, walking the same path through the aisles, and buying the same products each time you visit the grocery store, it may be time to mix things up!

The grocery store is filled with products that can help get you closer to your health goals. Scheduling Personalized Nutrition Shopping Assistance with our dietitian, April Graff, can help introduce you to new foods to fit your health needs. Breakup with boredom and expand your food horizons!

Schedule your appointment Today!

TIME TO REVAMP YOUR SHOPPING TRIP?

During this appointment

you’ll walk the aisles, spending time discovering new products or new ways to use products. Does the produce department stress you out? Do you find yourself buying the same 5-7 fruits and vegetables because that’s what you always buy? Do you walk down the bread aisle and feel confused by all the different options? Are you looking for new food items to fit your food allergies? Then Personalized Nutrition Shopping Assistance is for you!

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”.

TOP 5 REASONS

TO GET A PRIMARY CARE PROVIDER

A primary care provider, PCP for short, is a physician, physician assistant or nurse practitioner who sees patients for routine check-ups, common medical issues and when they are sick. Think of a primary care provider as your go-to for all your health and medical care.

Primary care providers work in Family Medicine, Internal Medicine, Obstetrics and Gynecology and Pediatrics. Women may have an OB/ GYN as their primary care provider while children may have a pediatrician or family medicine provider. There are lots of options so you can find a good fit for you and your family.

When we’re healthy, we often think we don’t need a primary care provider or routine check-ups. That’s actually the best time to start building a long-term relationship with a primary care provider.

Here’s why you need a primary care provider.

Live Longer

One study shows adults who have a primary care provider have 19 percent lower odds of premature death than those who only see specialists. Why? Primary care providers play a key role in helping people stay healthy. They can catch early warning signs of health issues to help prevent a serious health condition.

Routine Check-ups

Through routine check-ups, primary care providers help prevent disease by giving you vaccines, ordering blood tests for diabetes and cholesterol and recommending important screenings. Screenings are tests that detect disease before there are symptoms. Examples of screenings are mammograms and colonoscopies. Early detection and treatment of cancer saves lives.

Trust

You can build a strong and lasting relationship with your primary care provider. When you find a primary care provider you trust, open and honest communication follows. By getting to know you better, your primary care provider can educate and support you in your health journey. Lean on your primary care provider to make lifestyle changes to improve your health.

Your Healthcare Coach

With a diagnosis such as depression, diabetes or heart disease, your primary care provider can refer you to specialists who can best treat these health conditions. Your primary care provider is like a coach who can see the whole field and will continue to oversee your overall health, coordinate your medical care and follow your treatment.

WHAT IS PREVENTIVE CARE?

Prevention is still the best medicine. As primary care providers, we are trained to prevent diseases. Heart disease, cancer and diabetes are the leading causes of death and disability in the United States. Yet these diseases can often be prevented or caught early when treatment works best.

Preventive care includes annual check-ups, immunizations, and screenings for cancer and other diseases. Screenings are tests that detect disease when symptoms aren’t present.

Starting in your 20s, we will order a routine blood test to check cholesterol and sugar levels in the blood. This simple blood test is a nice snapshot of your health and as you get older it’s a good idea to do this test every year.

If your cholesterol or sugar levels are slightly elevated, this is a chance to make small changes that can make a big difference in your health. Lifestyle changes such as healthy foods and activity can improve your numbers and prevent diabetes and heart disease.

Whole Person Care

A primary care provider treats the whole person. Knowing you and your health history helps your primary care provider give you the care that’s best for you. Your health history includes current medications, family history, medical conditions, immunizations, past medical issues and so much more. Our personal and family health history puts us at increased risk for certain diseases. Knowing this, your primary care provider can recommend screenings and tests early or more often to meet your personal health needs. ■

To meet Mankato Clinic’s primary care providers who are welcoming new patients, visit mankato clinic.com/providerswelcoming-new-patients

ABBY DETTMER, DO NORTH MANKATO FAMILY MEDICINE

As a primary care provider in family medicine, I care for people of all ages. I love partnering with my patients to help provide tools and education for the best possible care, with a healthy dose of hugs and humor. 1575

507-625-5027

mankatoclinic.com/specialties/

VAPING WHAT PARENTS NEED TO KNOW

Youth who are vaping are becoming addicted to nicotine in record numbers. Many adolescents believe that vaping is a safe alternative to smoking and are unaware of the health and addictive consequences of vaping. The term Vaping includes the use of E-cigarettes, vape devices, and mods. Even though these products are not combustible like a cigarette, using them still comes with health consequences, nicotine dependence, and harm to the developing brain.

According to the 2023 National Youth Tobacco Survey, the current high school student tobacco use for all products is at 12.6%. Middle school students’ tobacco use rates have increased to 6.6% in 2023 from 4.5% in the 2022 survey. Of students who use tobacco, 1 in 4 report daily use.

These highly addictive products are heavily marketed towards adolescents. The tobacco industry spends about $9.5 billion a year on marketing and offers kid-friendly flavors, such as triple berry ice, blueberry sour, candy cane, crisp watermelon, and tropical. The flavors also lessen the harsh taste and burning you would typically experience with smoking making it easier to start.

The American Lung Association reports that these products’ flavoring contains diacetyl, a chemical linked to serious lung disease. Vapes are also known to contain an ingredient called acrolein, which causes irreversible lung damage. According to the CDC website, other ingredients include volatile organic compounds (VOCs), heavy metals such as nickel, tin, and lead, ultrafine particles, and other cancer-causing chemicals.

Vaping devices quickly deliver a higher concentration of nicotine to the brain, much like

a cigarette. Youths report vaping is a way to deal with stress or anxiety and end up in a cycle of nicotine dependence. Nicotine can then become an additional source of stress and anxiety. Vaping has also been associated with symptoms of depression in adolescents.

Since these products are easy to hide, it is easy to miss the signs of use. Here are a few things you might notice if your child is vaping:

• Faint, sweet, or fruity scents

• Behavioral and mood changes

• Increased irritability or restlessness

• The presence of unfamiliar technology, online purchases, or packaging

• Cutting back on caffeine

• Desire for flavor due to tastebud degradation

• Increased thirst

• Nosebleeds

• Pneumonia

It is essential to talk to your child about vaping, listen to what they are experiencing among their peers, and understand the risks and warning signs. Be prepared to hear that your child may have tried vaping. Do not blame your child; young people are the biggest target of commercial tobacco advertising, which is intended to hook younger people on nicotine and enlist them as life-long customers.

Tobacco in this article refers specifically to the use of manufactured, commercial tobacco products and not to the sacred, medicinal, and traditional use of tobacco by American Indians and other groups. ■

American Lung Association in Minnesota

JAMIE

START THE CONVERSATION

NICOTINE HARMS TEEN BRAINS

Nicotine is a very addictive chemical. Within 20 seconds of vaping, nicotine reaches the brain where it releases dopamine, a natural chemical in our bodies that signals pleasure. For young people, it only takes 5 mg a day to establish a nicotine addiction. This is the amount in one quarter of an e -cigarette pod!

You can support your child by helping them manage stress and peer pressure. The American Lung Association has a Vaping Conversation Guide to help parents talk to their children.

Talk with Your Teen about E-cigarettes: A Tip sheet for Parents from the Centers for Disease Control and Prevention.

Share the video How Bad is Vaping for Teens? from the American Academy of Pediatricians.

Get Help to Quit

If your child is showing signs of nicotine dependence, there are programs available to help adolescents under the age of 18.

American Lung Association N-O-T on Tobacco program at notforme.org.

Minnesota’s FREE My Life My Quit program mn.mylifemyquit.org or text Start My Quit to 36072

We know that nicotine is harmful to developing brains. And our brains aren’t fully developed until the age of 25. In young people, nicotine can disrupt the formation of brain circuits that control attention, learning, mood and impulse control.

In addition, young brains create connections faster than adult brains. This can lead to increased addiction potential in adolescents because they more rapidly associate nicotine with the temporary positive feeling it creates. Nicotine can also train the brain to make it easier to get addicted to other drugs in the future.

Kids may be offered to vape in middle school. That’s why it’s important to start the conversation with your children early. Lean on your child’s pediatrician or healthcare provider. We can talk with your children about the risks of vaping.

DR. KATIE SMENTEK MANKATO CLINIC PEDIATRICIAN

CHILDREN'S HEALTH CENTER

1421 Premier Drive, Mankato 507-389-8529

mankatoclinic.com/specialties/pediatricschildrens-health

A PHYSICAL THERAPIST ASK

Physical Therapy is a commonly used intervention in recovery for all ages. It helps people move better, relieve pain, and strengthen weakened muscles. For those over the age of 65, it becomes an important tool in prevention and maintaining quality of life.

Physical Therapy is utilized with older adults to help prevent injuries and falls, and to remain active. It works to address issues with balance, stamina, and is very commonly used after an illness or hospital stay.

Bret Beilke, DPT, with Adara Home Health shares some insights on Physical Therapy for patients age 65 and over.

1. What is the most common concern you see in patients 65+?

The most common concern I encounter is osteoarthritis (joint pain) of knees or back. In a very close second place is falls, and injuries related to falls.

2. If you could tell people to do one thing that would decrease their likelihood of a fall or injury as they age, what would it be and why?

Absolutely stay active! Many individuals I treat tell me they used to be super active and then slowly started to decrease their activity. This led to more difficulty moving, weakness, and then eventually a fall.

The more we stay active and move our bodies, the stronger our muscles stay to help keep us upright. It can be as easy as every hour getting up and walking throughout the house to keep our joints and muscles mobile. Motion is lotion for our joints!

3. What do you wish people better understood about Physical Therapy (PT) and its benefits?

Physical Therapists are here to help you move better, and ultimately improve your quality of life. Many people hear the words physical

therapist and think of pain and hard work. Although there may be some discomfort along the way, overall, the effort will help you maintain independence and quality of life.

4. When should someone talk to their doctor about a referral to physical therapy?

There can be many different reasons for a referral, however, a general consideration is if you are noticing difficulty with or changes in your mobility. This constitutes a conversation with your doctor, and potentially some physical therapy.

Some examples include: trouble standing up out of chair/ bed/toilet, difficultly navigating up and down stairs, noticing you have had a few falls in a short time frame, or even if you are questioning whether you need to use an assisted device (walker/cane) to help with walking.

5. What are the overall benefits of participating in physical therapy?

The main benefits are to help decrease pain, reduce falls, increase your range of motion, and improve strength. All these benefits aim to ultimately improve a person’s quality of life with everything they do. ■

BRET BEILKE ADARA HOME HEALTH

HOLLY'S KITCHEN YUM! TIP!

½ tsp. garlic powder

½ tsp. onion powder

½ tsp. dried oregano

½ tsp. fine salt

¼ tsp. black pepper

Eating carbs with protein at meals can help manage your blood sugar and help your body best utilize the nutrients in your food. Why? Because proteins take longer to digest than carbs so eating protein with carbs slows down digestion and the rate of sugar entering the bloodstream. That’s why pairing pork with pineapple salsa can satisfy you and help keep blood sugars steady. ■

Recipe adapted from therealfooddietitians.com /grilled-pork-tenderloin-pineapple-salsa/

HOLLY ELLISON, RD, LD, DIABETES CARE CENTER

PINEAPPLE SALSA

½ c. diced red bell pepper

½ c. diced red onion (about ½ small)

½ of 1 small jalapeño, seeds and membranes removed, finely chopped

¼ c. fresh cilantro, chopped

2 T lime juice (1 medium)

1 garlic clove, minced or grated

1 pinch cinnamon

INSTRUCTIONS

Fine salt to taste

Prepare the salsa by combining all ingredients in a medium bowl. Toss and set aside in the refrigerator until ready to serve.

Preheat the grill to medium-high heat (425°). Prepare the rub by combining all ingredients in a small bowl.

Pat the pork tenderloin dry with paper towels then sprinkle all over with the rub. Rest at room temperature for 15 minutes.

Place tenderloin directly onto the grill grates over indirect heat and cook for 22-25 minutes, turning halfway through cooking time, or until an instant read thermometer registers 145°. Cooking time will vary depending on the thickness of the pork tenderloin you are using.

6. Remove the tenderloin to a clean plate and loosely tent with foil. Allow pork to rest for 10 minutes to let the juices redistribute throughout the meat.

7. Slice tenderloin across the grain and serve with pineapple salsa.

8. Store leftover tenderloin and salsa in separate airtight containers in the refrigerator for up to 3 days.

ME TIME

MAKE YOUR LIFE YOUR WORKOUT

By JENNIFER HILDEBRANDT

When we think of movement, if we think of it at all, it’s usually within the boundaries of a workout or exercise, a thing on our “to-do” list: hit the gym, yoga studio, or walking path for an hour, feel good, cross it off the list, then forget about it. As the day unfolds, all those familiar ol’ kinks, creaks, aches, and pains start to seep back into our bodies. Or it’s hard to find the energy to work out because the aches, pains, and fatigue never seem to leave.

What if, instead of focusing on the one hour you work out (or don’t), you notice how you move (or don’t) the other hours of your day? Are there opportunities hiding in plain sight, even sitting at your desk, to incorporate mindful movement throughout your day instead of just one designated hour?

Start with the literal foundation of your body: your feet. Leonardo Da Vinci wrote, “The human foot is a masterpiece of engineering, and a work of art,” and for an excellent reason—he revered the design of the human foot: 26 bones and 33 joints, along with nearly 20 muscles and an intricate webbing of elastic ligaments in each of your sweet little tootsies! Feet make up a quarter of our skeleton, and a good portion of other muscles, as well as cardiovascular, neurological, and lymphatic systems, are directly impacted, for better or worse. There’s so much potential strength and movement in feet (all those joints and muscles!), but for many, they’re one of the stiffest, sorest, and most neglected body parts. No matter what condition your feet are in, there are things you can do to help your feet—and, by association, your whole body—feel and move better.

1. Find a ball: A lacrosse or tennis ball works well. Take off your shoes. Standing or seated, roll the ball under your foot. Start slowly, with light pressure. You can increase the pressure as your foot gets used to the sensation. Wiggle the toes and foot around as you roll. Standing while rolling can challenge balance; seated is a great variation if balance feels too challenged, or when you’re trapped at your desk or in a car (passenger, not driver!) for periods of time. Not only are your feet grateful for the attention, but you’re also increasing circulation, brain-body connections, lubricating joints, and more.

2. Spread your toes: Again, standing or seated, work on using the muscles of your feet to spread your toes apart. If they don’t spread well, give them a helping hand. Use

your hands to give your feet a well-deserved massage. Gently spread them apart. If toes aren’t too tight, “hold hands” with your feet by weaving your fingers between them, or try toe socks or toe spreaders to stretch the intrinsic muscles of your feet (start out wearing for short intervals of time until your feet get used to them).

3. Swap your regular shoes for a more “foot-shaped pair.” A wide toe box allows more room for toes to spread out and do their job naturally. Zero drop means the heel is the same level as the forefoot, which can help access the muscles on the back of the leg (calves, hamstrings, glutes) needed for balance, walking, and overall hip and knee integrity.

4. Moving on to other parts, use your chair for movements other than sitting: Sit at the edge of a chair and reach your arms forward, out to the sides, overhead (extra stretch by spreading fingers out while moving arms), side bend in your chair. Add a twist. Stand, face your chair, and rest your hands on the chair back, then forward bend into a downward facing dog shape.

5. Walls aren’t just for hanging art on anymore. Stand (or sit) facing a wall. Reach forward and place hands flat on the wall for a keyboard-de-stressing hand stretch. Try a few wall pushups while you’re there. Increase the load on your arms by taking a step or two back. Stand sideways with one arm reaching the wall, hand flat, then side bend. Stand with your back against the wall and forward bend from the wall. You can articulate through your spine to slowly roll down toward the floor, then up again, or keep your back straight as you forward bend for a hamstring stretch.

You don’t have to ditch your daily workout. But supplementing your other hours of the day with movement breaks throughout the day can help keep joints supple, muscles stretched, blood and lymph fluid flowing, and aches and pains at bay.

About Jennifer: Jennifer Hildebrandt is a writer, movement teacher, and aerial silks artist currently residing in Mankato. She teaches private and small group sessions in restorative movement, Pilates, and other movement modalities at The Studio by Jen and at the Mankato Family YMCA.

This article is for general education and informational purposes. Performing these physical movements are done so at your own risk. Consult your healthcare provider before beginning an exercise program. ■

THE REVELATIONS OF READING

MOTHER-DAUGHTER BOOK CLUB

By HOLLY DODGE

Michelle Zimmermann, a librarian of more than 23 years, recognizes the importance and empowerment of reading. Through her decadeslong tenure at Taylor Library, she says she now sees “kids of kids” she has gotten to know through story times.

Sixteen years ago, Michelle and a coworker decided to begin a mother-daughter book club at the library. The group comprises girls in third to sixth grades and their mothers or other significant females. The group meets on the first Thursday of every month to discuss the month’s book with questions and conversation. The mother-daughter duos also take turns hosting an activity and snack each month.

Joining a mother-daughter book club offers tangible benefits like increasing a daughter’s reading skills. Other benefits, such as creating a closer bond with your daughter as she grows, are harder to quantify.

The group highlights parental involvement, sometimes even becoming a whole family affair with dads stepping in to participate when mom can’t make it or little brothers attending when there’s no care at home.

Michelle also sees firsthand the boost of confidence in the young women participating. “I was always the kid in the corner, excited to read but a little shy. It’s so rewarding to watch these girls step out of their comfort zone by participating in a social setting.”

The social benefits nurture self-confidence during pivotal, formative years.

“When the girls age out in the sixth grade, they always ask if they can keep it going,” Michelle says.

But indeed, the impact of their participation carries forward—many of the young-adult books that the duos read feature important life-skills themes.

A recent group favorite, Bob by Wendy Mass, is the story of a young loner girl named Livy who spends a summer with her grandmother in Australia. While there, she encounters a small, greenish creature named Bob who is struggling with his origin and true identity. Together, they unravel the mystery of Bob’s history and learn about the enduring power of friendship. It’s easy to see the themes of identity, friendship, and creativity in the storyline, all important lessons for developing youth.

Gathering also helps build a strong community of caring friends. “Some girls come in very shy at the beginning of

the year, but by May, they are all best friends,” Michelle says.

In addition to being fun, the group provides an excellent way for mothers and daughters to connect and bond; often, mothers even learn more about their daughters.

Michelle credits her love of reading to her own mother. “Every summer, we would walk the mile to the library, and I would check out the same books over and over again. Mom always knew those books would come home with me, and we would read them together.”

So grab your daughter and take a walk to the library. Check in with the friendly front desk staff at the North Mankato Taylor Library for the current month’s book selection and look forward to making lasting memories with the important young girl in your life. ■

AT THE NORTH MANKATO TAYLOR LIBRARY

Girls in grades 3-6 and their moms (or other significant females) are invited to talk, laugh, craft, and eat at this fun-filled book club! Meets every first Thursday of the month at 6 pm in the library.

1001 BELGRADE AVENUE, NORTH MANKATO

RECOMMENDED READING MOTHER-DAUGHTER BOOK CLUB

The Doughnut Fix

BY WENDY MASS

Young Livy discovers a strange and forgetful creature named Bob at her grandmother’s house in Australia. Together, Livy and Bob must discover the truth of his identity.

A perfect book with themes of belonging, friendship, and family.

BY JESSIE JANOWITZ

Tristan wrestles with his family’s relocation until he launches a business that’ll put Petersville and their oncefamous chocolate cream doughnuts on the map.

A perfect book for inspiring growth mindset!

Ban This Book

BY ALAN GRATZ

Ban This Book is a stirring defense against censorship that's perfect for middlegrade readers. Let kids know that they can make a difference in their schools, communities, and lives!

A perfect book for teaching youth self-confidence!

Bob

Here to care.

MEET COLE

COLE STRAITON, APRN, DNP, FNP-C MANKATO CLINIC FAMILY MEDICINE

Family nurse practitioner Cole Straiton joined Mankato Clinic Family Medicine at the Main Street Clinic.

His clinical interests are family medicine, mental health, geriatric care and Alzheimer’s care.

Originally from New Prague, Cole earned his Bachelor of Science in Nursing at Winona State University, Winona, and his Doctorate of Nursing Practice-Family Nurse Practitioner from Metropolitan State University, St. Paul.

Cole has worked as a Family Practice Village Provider at Norton Sound Health in Unalakleet, Alaska.

In his free time, he enjoys biking, hiking, reading, trivia and movies.

What makes you thrive?

Spending time with friends and family, but I’m an occasional introvert who likes to go off on my own hiking or camping from time to time.

Why did you join the Mankato Clinic?

I always heard good things about patient experiences with Mankato clinic.

What’s one of your favorite spring outdoor activities?

Biking and walking my dog, not at the same time, she’s an old pupper.

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

You never know what someone is experiencing from moment to moment, so be patient and kind.

As a child, what did you want to be when you grew up?

I had various dreams of putting out fires or saving the world, but generally just someone that helps others.

What surprises people about you?

I spent the past year and a half in Alaska working in a small Inuit village as their village-based healthcare provider. There are no roads to get there; only way in or out is by plane.

What’s your favorite thing to cook or eat?

Meat that’s not seafood, rice and veggies.

MANKATO CLINIC FAMILY MEDICINE

Main Street Clinic

507-389-8587

mankatoclinic.com/specialties/family-medicine

Family nurse practitioner Elissa Karels joined North Mankato Family Medicine.

"I thoroughly enjoy working in a smaller clinic environment as it helps me get to know my patients on a more personal level. Developing trusting relationships allows me to not only identify but also prioritize healthcare needs and create positive outcomes for my patients."

Originally from Mapleton, Elissa earned her Doctorate in Nursing Practice at South Dakota State University, Brookings. She completed her FNP Clinical Nurse Practitioner Residency at Mayo Clinic School of Health Sciences, Rochester.

Her clinical interests include preventive medicine, chronic disease management, women’s health, pediatrics, cardiovascular health and sleep medicine. She also completes Department of Transportation physicals.

Elissa enjoys spending time with her husband and two daughters, outdoor family activities, listening to audiobooks, cooking and traveling. She serves on the board of directors for Lasting Imprint, a non-profit organization that supports children with congenital heart defects and their families.

Here to care.

MEET ELISSA

What makes you thrive?

Good work/life balance is key. I love working hard and spending equal amounts of quality time with my family. It is very rewarding to be a good mom, wife and healthcare provider.

Why did you join the Mankato Clinic?

I have been a Mankato Clinic patient my whole life, so I was ecstatic to be given the opportunity to join the organization that has taken excellent care of me and my family!

What’s one of your favorite Spring outdoor activities?

Outdoor walks and bike rides with my family

As a child, what did you want to be when you grew up?

A pop singer/dancer

What’s your favorite thing to cook?

If I’m cooking, it’s bone-in chicken wings on the smoker.

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

A tour of Italy is high on my bucket list because I love the culture, the food and the beauty of it all.

Do you have any hidden talents? What can you do?

I can sing, but I get nervous in front of people, so I only do this at important life events – weddings and funerals.

MANKATO CLINIC FAMILY MEDICINE

North Mankato Family Medicine

507-625-5027

mankatoclinic.com/specialties/family-medicine

ELISSA KARELS, APRN, DNP, FNP-C NORTH MANKATO FAMILY MEDICINE

Dr. Susan Pearson joined Mankato Clinic Ear, Nose and Throat department.

“Working with children and their parents in all aspects of pediatric otolaryngology brings me joy. My goal for each patient encounter is to provide individualized care, patient education, and reassurance to help parents feel comfortable and confident in the decisions they are making for their child. I try to play with the children, during the visit, to take the fear out of the visits.”

While her focus is pediatric otolaryngology, she also treats adult ear and airway conditions.

Originally from Bloomington, Dr. Pearson completed her Medical Degree, Master of Science in Otolaryngology and her ENT Residency at the University of Minnesota Medical School, Minneapolis. She completed a Pediatric Otolaryngology Fellowship at Children’s National Medical Center, George Washington University Hospital, Washington, D.C.

She is a fellow of the American Academy of Pediatrics, American Society of Pediatric Otolaryngology, American Academy of Otolaryngology Head Neck Surgery and American College of Surgeons. She is also a member of the Society for Ear, Nose and Throat Advances for Children (SENTAC).

“When not taking care of patients, I like to travel to learn about different cultures. I enjoy attending plays and spending time with my family. I continue to do international volunteer medical education in Taiwan,” she says.

Here to care.

MEET DR. PEARSON

What makes you thrive?

Being with people makes me thrive and helping them is even better. I love it when I can help a deaf person hear and totally change their future. It is so rewarding to see them thrive and be able to be out in the community, interacting with others and not isolated at home.

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

Don’t judge others. Try to figure out why someone is acting the way they are. Try to love them where they are. Everyone wants to be loved.

What surprises people about you?

I speak Mandarin Chinese. I lived in Taiwan for 6 years, working at a hospital. Taiwan is my second home

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

Australia, New Zealand and Africa are on my bucket list.

What’s your favorite thing to cook or eat?

Being a bit of a foodie, I like to try all different kinds of foods. When traveling, I like to go to night markets and places only the locals know about and try their foods. Generally, they are delicious and inexpensive.

What are your favorite sports?

I am an avid MN Twins fan. Growing up, I played many sports. I had three brothers and had to keep up with them!

MANKATO CLINIC EAR, NOSE AND THROAT

Wickersham Health Campus

507-385-4025

mankatoclinic.com/specialties/ent

SUSAN PEARSON, MD

MANKATO CLINIC EAR, NOSE AND THROAT

Here to care.

MEET KAITLYN

Physician assistant

Kaitlyn Brown joined the Dermatology department.

"I prioritize personalized care, aiming to address patient concerns with compassion and expertise. Embracing a collaborative approach, I am dedicated to ensuring that every patient not only receives the care they need but also has an active and valued voice in their healthcare journey."

Kaitlyn competed her Master of Medical Science in Physician Assistant Studies from Charleston Southern University in Charleston, SC. She received her Bachelor of Arts in Biology from the College of Saint Benedict and St. John’s University.

Her clinical interests include general dermatology, with a focus on preventive skin exams, rashes, acne, psoriasis and skin cancer.

Originally from Lake Crystal, she likes to spend her time outdoors, whether it's on the lake, traveling, reading, going to concerts or simply enjoying quality time with friends and family.

What makes you thrive?

Embracing the new — exploring places, trying different foods, meeting people or discovering fun activities!

Why did you join the Mankato Clinic?

Growing up in the area and completing clinical rotations here, everyone at the Mankato Clinic always felt like family. When the opportunity arose, I was enthusiastic about joining this team and giving back to my community!

What’s one of your favorite spring outdoor activities? More recently, pickleball!

What’s your favorite thing to cook or eat?

Once the warm weather hits, anything outside on the grill!

MANKATO CLINIC DERMATOLOGY

Madison East Center 507-389-8538

mankatoclinic.com/specialties/dermatology

KAITLYN BROWN, PA-C MANKATO CLINIC DERMATOLOGY, MADISON EAST CENTER

Here to care.

NEW FACES IN DIABETES CARE MEET AMY

AMY GILBERTSON, RN MANKATO CLINIC DIABETES CARE CENTER, MAIN STREET CLINIC

Amy Gilbertson, RN, joined the Diabetes Care Center.

“Each patient has their own health journey. I have a passion for helping people of all ages, being a part of their journey, and providing a safe space to work together to improve their health and overall well-being.”

Originally from Tracy, Amy completed the Associate of Science in Nursing program at North Hennepin Community College, Brooklyn Park, MN. Amy’s experience includes being an RN case manager, staff development nurse and hospice nurse.

Amy enjoys spending time with her family, going to sporting events, baking, reading, being outside and relaxing at the lake.

Jeff Haala, RN, has joined the Diabetes Care Center.

“Nothing in this world is static, neither our patients or their diabetes. As they change, so does their diabetes. I want to help guide patients thought those changes and help them lead a life full of good health and happiness, not full of worry about their diabetes.”

As a diabetes triage registered nurse, Jeff works with patients to provide diabetes education, troubleshoot devices and be a liaison between patients and their healthcare providers between visits.

Here to care.

Her church and church family are also important to her.

Why did you join the Mankato Clinic?

My family and I have been patients at Mankato Clinic since we moved to Mankato in 2016. We all get the family feel when we are here and I wanted to be a part of making others feel the same way.

MEET JEFF

JEFF HAALA, RN MANKATO CLINIC DIABETES CARE CENTER, MAIN STREET CLINIC

He has a passion for improving the lives of those living with diabetes. He volunteers at Camp Sweet Life Adventures, a summer camp for children with diabetes.

Since 2010, Jeff has worked at the Mankato Clinic in Urgency Care, Gastroenterology, Endoscopy Center and other departments. Jeff earned his LPN and RN degrees from

Rasmussen College. He grew up in the country south of Mankato.

What makes you thrive?

My friends and family, both work and personal. Taekwondo helps me stay active and to find my balance. Motorcycling is my form of therapy.

MANKATO CLINIC DIABETES CARE CENTER

Main Street Clinic 507-385-4114

mankatoclinic.com/specialties/diabetes-care-center

Mom & Daughter Build Careers at Mankato Clinic

By MARIE WOOD

“Hey mom, you should apply where I work, you’ll love it there,” Leena Rivera said to her mom Heather Rivera one morning.

Leena, who started at Mankato Clinic as a phlebotomist in 2018, was recruited as a phlebotomy student at South Central College. Today, she is the medical lab technician lead at North Mankato Family Medicine.

Leena had been working at the clinic for a few years when she encouraged her mom to apply. Heather went on the Mankato Clinic website, saw an opening for a clinical assistant in Diagnostic Imaging, and applied.

“I took it as a sign because in California I had worked in a radiology department for 19 years,” Heather says. “I got a call from Human Resources that same day and was hired days later.”

Heather is a clinical assistant in mammography and ultrasound. Mom and daughter carpool and take lunch together sometimes.

“I love working with my daughter, seeing her work hard in becoming a lead lab technician; I’m very proud of her,” Heather says.

Leena completed the Medical Lab Technician Apprenticeship program, working while earning her degree to become a certified medical lab technician. The program is a partnership with

JOIN OUR TEAM

Mankato Clinic, South Central College and the MN Dual-Training Employer Pipeline program.

“I like that there was opportunity for growth in my career here,” Leena says.

As a lead medical technician, she performs clerical duties, draws blood, processes and prepares samples for testing, tests patient samples, and reports results. A typical day is filled with patient care, phlebotomy, and working with her lab team.

“I knew I wanted to be a part of something that is helpful to people in my career of choice, and I loved the science aspect of healthcare, so I decided to join the field,” Leena says.

Helping people is a value Leena learned from her mom.

“I chose healthcare to be of service to others and make a difference in their lives,” Heather says.

As a clinical assistant in Diagnostic Imaging at the Main Street Clinic, Heather schedules appointments and procedures, cleans exam rooms between appointments, greets patients as she walks them to their exam room or changing room, orders supply and takes inventory.

“The Mankato Clinic is family oriented and truly a great company to work for,” Heather says. ■

Mankato Clinic is hiring. Visit mankatoclinic.com/join-our-team

Make Me A Thriver

Sarah Dickhudt WELDING • STRETCHING • GROWING

With a willful spirit and boundless curiosity, Sarah Dickhudt takes the world by shock.

Sarah, a 31-year-old from Mankato, traded in curls and heels for steel-toe boots and a welding mask. After many years of working professional and office jobs, she boldly decided to make a significant career change. “I felt I was missing something at work.”

Sarah knew she was capable of more. “I knew I could do anything I set my mind to.” So, Sarah enrolled in training at a Weld School program.

Sarah learned the ins and outs of welding for two years, working laborious hours and tasks, but her joy increased. Of course, as a woman in a predominately male field, she did have to break many stigmas. “A few guys didn’t think I could handle what they were doing.” But Sarah would show up and demand to learn a new skill each day, even assembling a dump truck. “I just told myself, today, I AM doing this.” Her male colleagues quickly learned that Sarah could keep up and do what they were doing.

Sarah, also a former Yoga instructor, recognizes the importance of yoga as part of her everyday movement in the world. Her early morning yoga routine has had to be adjusted. Rather than yoga clothes and a stringent setup, she practices daily yoga in her work clothes. Even though she no longer teaches, she still finds ways to share yoga. During 15-minute stretch breaks with her fellow workers, she sneaks yoga in by reminding them to breathe during the stretches. “I tell them: You just did yoga!” She says with a laugh. “It’s just a different form.”

By HOLLY DODGE

At the end of her long days, Sarah shares her time with her 12-year-old son, Parker. “I had him at 19, so we’ve really grown up together and shared a lot of selfdiscovery over the years.”

Sarah loves pouring love and energy into their home, starting new projects constantly. She says Parker is never really surprised by her limitless energy. In the summer, their favorite pastime is river paddling with their Terrier Collie, Lilly.

And although Sarah is thriving, she is quick to express her gratitude for her family’s support. Besides the support from her sweet and responsible son, she is also thankful for the support from his father for their essential and successful co-parenting. Sarah, the oldest of five siblings, also credits her close-knit family for encouragement. “We have found great ways through the years to support one another. Our family never does anything out of obligation.”

So, what’s next on Sarah’s long list of projects? She’s working towards a future career as an electrician. “As cliché as it sounds, I just want to be happy and be at peace with where I am at. My job will keep growing, and I will keep moving towards feeling content and steady.”

With a mindset to find joy in the river of life, there’s no doubt Sarah will keep thriving and shocking us all. “We are so similar to water. Sometimes water hits a rock and gets crazy, but it keeps flowing. I find joy in everyday encounters and laugh all day.” ■

I just told myself, today, I AM doing this.

FOCP

LET’S END YOUTH HUNGER!

By MARIE WOOD

Feeding Our Communities Partners understands that high school kids get hungry and they don’t all have access to food at home. That’s why FOCP launched the High School Pantry program in the 2021-22 school year.

“One of the most tangible effects of inflation is the significant rise in food costs, affecting the daily lives of American households. As families feel the strain, our enrollment continues to rise,” says Holly Dodge, FOCP communications coordinator.

Today, the High School Pantry program serves 200 students at Mankato West, Mankato East, Central and St. Clair high schools along with the Futures Program.

“It’s really helpful because our students can come down any time to get food items to take home,” says Becca Sharpsteen, social worker, Mankato East High School. “We try to get students to take food before long weekends and breaks to make sure they are covered. It’s so helpful to have an extra layer of resources right here in the building.”

FOCP, founded in 2010, is best known for its Backpack Food program for K-5 students and the Power Pack program for students in grades 6-8. In 2020, FOCP added the Summer Pack.

To nourish teenagers, FOCP gives high school students two ways to access food. Informal pantries are in a discreet location onsite where students can shop and choose their own food. Students can also pick up a grab-&-go cinch bag from their school social worker or counselor.

At Mankato East High School, students usually fill their own cinch bag with food from the pantry located in the main office. Teachers will also come down and get food for their students who are facing food scarcity.

“FOCP’s high school hunger relief services fill important meal gaps for area youth,” Holly says. “The high school food program is tailored for the unique needs of high school students and gives them the freedom to start making their own health and nutrition decisions while providing a stable form of sustenance to fuel their growing minds.”

Food pantry items include shelf-stable breakfast, lunch, dinner and snack options. Students can access the pantry as needed without limitation.

“We’ve found that the number of students accessing the services continues to grow each month. This has created challenges in keeping our shelves fully stocked to meet the growing need,” Holly says.

FOCP is grateful to the local businesses and organizations that host “food-raisers” to stock the shelves. Additional funding from grants is needed to ensure pantry shelves remain filled. That’s why the Mankato Clinic Foundation recently awarded FOCP $5,000 to support the High School Food Pantry program. ■

Learn how to get food for your children if you live in local school districts: Mankato, Lake Crystal, St. Clair, Nicollet, Maple River, Janesville and Waldorf Pemberton. The program does not have income requirements.

To help end youth hunger, learn how to volunteer or give.

Becca Lee, paraeducator, and Kerrigan Chesney, social worker, at Central High School say most of their students use the high school pantry. Students see Becca Lee when they want to shop at the pantry. They are free to choose what they need. On

students may take home a grab-&-go bag.

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

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 the last 10 years, the Mankato Clinic Foundation has provided more than $2 million in scholarships and grants to worthwhile organizations and programs.

During the first quarter of 2024, Mankato Clinic Foundation awarded $111,200 in grants to:

• Greater Mankato Area United Way First Steps program for healthy pregnancies and healthy babies ($44,200)

• Educare Foundation Expand facility to provide free dental care ($5,000)

• Feeding Our Communities Partners High School Food Pantry ($5,000)

• VINE Faith in Action Walk with Ease program for people with Arthritis ($5,000)

• COPAL Community Health Promoters to serve Latin American families ($5,000)

• Connections Shelter Street Medicine ($5,000)

• Alliances and Outreach for Kids (AOK) Mankato Feed & Read Book Drive in partnership with Feeding our Communities Partners ($4,800)

• St. Peter Public Schools North Elementary Kindness Retreat for 4th Graders ($3,500)

• Twin Rivers Council for the Arts Mankato & North Mankato ACT on Alzheimer’s community education program to support people living with Alzheimer’s and related dementia ($3,000)

• Gustavus Adolphus College Suicide Prevention Project for GAC students ($2,500)

• Lake Crystal Area Recreation Center Senior Lunch & Learn and Fit Kids programs ($2,500)

• Seeds of Hope Summer camp for children served by social service system ($2,500)

• Gustavus Adolphus College

Saints Digital Wellbeing Project partners GAC students with St. Peter High School Project for Teens to promote digital well-being to middle school students ($2,200)

• Mankato Area United Way Project Community Connect ($1,000)

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

FIND THE DIFFERENCES

FIND THE DIFFERENCES

SUDOKU

SOLUTIONS

Thursday, April 18, 1pm-4pm

Saint Peter Community Center

600 S 5th St, Saint Peter

Call 507-934-0667

Thursday, April 18, 6pm-9pm

MY Place 1315 Stadium Road, Mankato

Join the fun and fellowship at the Senior Expo. The Vendor Hall features exhibitors, prizes, treats and a wealth of information. The Expo also includes music from 2-3:30pm. FREE.

MY Place

Celebrate and support MY (Mankato Youth) Place. Enjoy a casual and fun evening filled with games, music from DJ Ocho and delicious food from local vendors. MY Place is a free after school program and center for children in grades K-8. Tickets are $80 each.

Thursday, April 25, 5:30pm-8:30pm The Capitol

The Capitol Room 419 South Minnesota Avenue, Saint Peter

For tickets, visit ywcamankato.org/women-of-distinction/

YWCA Mankato celebrates the outstanding contributions of women, organizations and businesses at the annual Women of Distinction event. Let’s recognize and honor remarkable individuals from the greater Mankato area. Enjoy appetizers and a cash bar. Tickets - $60-$500.

Friday, May 3, 2024, 7pm

Mayo Clinic Health System Event Center 1 Civic Center Plaza, Mankato

For more info, visit mnrba.com/raw-fusion/

Presented by the MN River Builders Associations, Raw Fusion is a high-energy, abstract fashion show dedicated to bringing attention to the local building industry while raising funds for a local cause.

ACTIVITY CLUBS

Mankato Area Pickleball Association

Offers pickleball enthusiasts opportunities to play in leagues, tournaments, and open play sessions. Visit their website for membership details and court locations.

Mankato Curling Club

Provides opportunities for curling enthusiasts, experienced or new, to participate in leagues and tournaments. Visit their website to get shuffling.

Sun Moon Yoga

Sun Moon Yoga offers yoga classes for beginning & experienced students and yoga study through a virtual studio or in person. Stretch over to their website for more information.

Chesley Skate Park

Whether you’re a seasoned skater or a newcomer eager to learn, Chesley Skate Park offers an indoor/outdoor space to socialize, participate, and develop skills in skateboarding, biking, inline skating, and scooter riding in a supervised and safe environment. Discover more about the park.

MSU Mankato

Indoor and outdoor Rock Climbing Walls located on the Minnesota State University campus in Mankato are open to students and the community. Reach new heights by visiting the website.

River Valley Running, downtown Mankato

Meet for group runs/walks at River Valley Running on Riverfront Drive. Group runs/walks are most Saturday mornings at 8:30 a.m. All paces and walkers are welcome.

Mankato Area Mountain Bikers

A club dedicated to mountain biking, organizing group rides, trail maintenance, and social events. Get pedaling and learn more on their website.