RVW May 2016 low res

Sports Issue! Mitzi Roberts Athlete + Artist=

Dancer Flannery Brings HOme the silver

Lift It

Four prepare to compete

Endurance Riders Giddyup Rivervalleywoman.com

Going Down to

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May 2016 • Volume 3 • Issue 11

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Eileen Madsen Editor

Hey sport. Yea you, the one who actually looked forward to gym class. You know who you are. The ones who couldn’t wait to play that game that for others was nothing short of torture. Uh huh, that game. Dodge ball. No worries, if a ball is hurdling its way towards me it’s a guarantee I will dodge it. Even if the game is called softball, baseball, volleyball, whiffle ball or that yard game invented by Satan himself and played every Wednesday in hell...tether ball. What others may call fun, I call self-defense. And not because there is anything wrong with these games, I am by nature, the clumsy, artsy type with limited athletic skills. And I am simply jealous. There I said it. I am envious of those who will get in the game willingly. Those who dive, chase, throw, slide, run and catch are admirable. Toss something to me and odds are not in your favor (or mine) that I’ll grab it mid air. One might also go through a lot of broken lamps or windows in the process. OK to be fair I can do a few semi-athletic-y things. I’m badass at badminton and if a birdie hits me in the forehead, unconciousness is less likely an issue. Oh and I can shoot baskets. I used to even have my own basketball believe it or not. It’s kind of soothing to bounce and shoot, bounce and shoot... unless someone interrupts my dribbling Zen zone by challenging me to a game of keep away. Sure, I’ll play with you...KEEP AWAY, I am trying to meditate. But good sport that I am if you do want to take the ball from me you may simply have it and I’ll go home and watch Frazier reruns. A win-win! Speaking of winners, this month we are featuring women in sports of all sorts,

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RIVER VALLEY woman  |  may • 2016

Lather, Rinse, Repeat starting with dancer Mitzi Roberts. And by dancer we don’t mean the twist, although even that takes a fair amount of coordination and timing to do right. As the article on this Dance Express studio owner says, dancing instills strength, poise, perseverance, determination, and confidence. If that doesn’t score a few points I’m not sure what does. Next on deck is Caiti Flannery who shines as much on the ice rink as her silver medal does for curling. This Olympic athlete and high schooler has got game. Curling looks fun, and I enjoyed watching this unique sport during the winter Olympics. If sweeping the kitchen floor and the garage a few times count as training then I’m buff and ready. For those of you who remember the old roller derby where rowdy, pony-tailed gals slammed, tripped and elbowed each other to victory you’ll enjoy the resurgence of the sport, albeit a bit kinder and gentler version. Herein you’ll find a bit about the MAD Girls and the Goosetown Roller Girls along with their upcoming bouts. Lest you think this is a bunch of wildly named women going around and around in circles you’ll be cruisin’ for a bruisin.’ It is that, but so much more. The first time I watched this I realized there is more going on than meets the eye. The guide in the program really helped spectators get involved. Check it out then get outta the way! For team spirit of another sort you don’t have to look further than our Mother’s Day feature on 2015 Human Rights Award winners Pam Klossner and Alison Miller. Together they have fostered nearly 25 children and have 11 of their own. Why do they do it? Because they felt called to help and knew they could. Read the play by play of how they handle it all, and cheer them on. There are days when a person thinks “give me strength!” Four women who work out at Dungeon’s Gym in Sleepy Eye are getting just that. Cardio workouts, weight lifting and high intensity interval training are all part of the drill for them, and at 4:30 a.m. no less! Amy Kral, Beth Steffl, Becca Werner and Becki Herzog have their eye on July when they will muscle their way through a physique competition. For those of us who think that hitting the snooze alarm several times in the early hours counts as a workout might want reconsider that routine after reading about gym owners Brent and Jan Mielke’s devotion and attitude to helping people achieve their best. A big part of being successful in athletics is not giving up even when stressed or tired. Ft. Ridgely Equestrian Center owner Sarah Maass and her daughter Dana Gasner know all about it. Endurance riding is their sport of choice and they along with a group of youths saddle up and giddy up as they prepare for the 100 Miles One Day Trail Ride this summer in California. Whoa, that’s a long ride. Whether you like to get in on the action or simply enjoy the roar of the crowd this issue is for you. I even feel stronger now and more coordinated simply from vicariously rolling, curling, riding, dancing and lifting along with those featured here. That will have to do because, as the saying goes, there is no “I” in team.

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Publisher New Century Press Chief Operating Officer Jim Hensley General Manager Lisa Miller Please direct all editorial inquiries and suggestions to: Managing Editor Eileen Madsen [email protected]

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Editor's Column: Lather, Rinse, Repeat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Mitzi Roberts: Athlete, Artist, Dancer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Flannery Brings Home the Silver . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Dungeon's Gym: C'mon & Move This! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

Sales Manager Natasha Weis 507-227-2545 [email protected]

Lori Mathiowetz: What's Next Column . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20

Sales Team Dustin Doust Ruth Klossner Tami Leuthold Annette Perry

Kelly DeVriendt : An Ode To Phil . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Designer Amy Leuthold Cover Photographer Alika Faythe Hartmann, Despres Photography River Valley Woman Magazine New Ulm & Mankato, MN 507.354.6158

Back in the Saddle: Endurance Riders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 New Ulm Crossfit: Lift Weights - Fact and Fiction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

New Life to Old Town Mankato . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Calendar of Events . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 Miller-Klossner: The Family in the Big White Van . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 Sioux Trails: Tribute to Mom . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 SPACES: Starting Fresh . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Defying Gravity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Strut Your Stuff Fashion Pages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Goosetown Roller Girls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 MAD About Roller Derby . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

For advertising and editorial contact information and a list of newsstand locations visit

The No-Diet Approach to a Healthier, Happier Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

rivervalleywoman.com

5 Ways to Revamp Your Run . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64

River Valley Woman is published monthly and distributed free in the Minnesota River Valley area. The content used in this magazine is copyright 2016 River Valley Woman and may not be reprinted in part or in whole without written consent by the publisher. All articles and editorial material represent the opinions of the respective authors. The publisher reserves the right to edit, reject, or position any advertising. In the event of any error, River Valley Woman will rerun the incorrect part of the ad or cancel charges on the incorrect portion.

Taste of the Valley Pages . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62

Get to Know Your Skin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Run for It! A Comparative Study on Athletic Shoes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66

GO. BE. DO.

Protect Your Child with Proper Immunizations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Tidy TIghtwads: Pre-Spring Cleaning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Sun Hazards in Your Vehicle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 Connections Business Cards . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Treasures . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76

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By Kelly DeVriendt Photos by Alika Faythe Hartmann, Despres Photography

Mitzi Roberts

Athlete + Artist = Dancer Strength. Poise. Perseverance. Determination. Confidence. These are the words that Mitzi Roberts used to describe what she believes dance will help instill in her students. What she believes dance helped instill in her. Mitzi became a dance student herself at age four when her mother enrolled her. Mitzi recalled, “I loved it immediately!” Although, by her own account, she was never the star, she nonetheless stuck with it. She really began choreographing her future six years later, at age 10, charging neighborhood kids a dollar a dance lesson. Her backyard conveniently provided an ideal setting to showcase her talent. “Our deck was the perfect size and height for seating the audience and we mowed aisles for runways and the stage,” said Mitzi. Her students’ parents eventually put the kibosh on Mitzi’s budding enterprise, so at 13 she started a more legit gig as an assistant at a local studio. Two years later, she was teaching her own class. “I always felt there was more I could do with the kids. It was about more than dance steps. It was about helping kids strive towards excellence,” said Mitzi. This conviction is what inspired the now 49 year old to dive whole heartedly into opening her dance studio. This sincere passion is moreover what likely attributed to making it the thriving studio it is today.

s

Mitzi opened the doors to Dance Express in 1992. She quickly outgrew the modest 900 square foot studio, adding on only a few years later. Dance Express moved into its current home in 2005, the same year she and her then husband adopted the two children they had been fostering. “These two blessings fell right in our lap,” said Mitzi. Mitzi now had a family of four and a new building boasting three studios, and enough space that today houses around 500 students. RIVER VALLEY woman  |  may • 2016

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"It was about more than danc Of the 500 students, around 100 participate in competitions. “We offer a variety of classes from Tippy Toes to Broadway Babies,” said Mitzi. She went on to say, “Ultimately we want to offer kids a life-long skill; dance is a great thing to have in your back pocket! It increases their musicality and broadens their awareness of all forms of music.” For those who do have the desire to compete, Mitzi and her team provide the guidance and skill to help them achieve their personal best. “These kids sacrifice a lot. They give up going to parties and shopping because they have dance class,” explained Mitzi. The practice schedule is rigorous; 3-5 hours a week of ballet, plus hardcore conditioning as well as technique classes. Ballet supplies core strength, flexibility and the foundation while the conditioning entails running and push-ups as part of the work. “You always walk out of class sweating! Dancers are athletes,” said Mitzi. She stated what they do is best summed up by a quote she saw which read: Athlete + Artist=Dancer.

“Life is short. I want to show my children and my students what to expect out of life, not what to accept. No matter what, there are always better days ahead.”

While the studio tapped along in a steady and strong rhythm, Mitzi’s personal life the past four years or so has included some significant unrehearsed events; some uplifting, others heartrending. The strength, poise, perseverance, determination and confidence that dance has helped instill in her would show their importance.

In 2012, while visiting with friends, Mitzi said, “I want to do something cool for the community.” The idea of Dancing with the Mankato Stars began to take shape. “I am always putting the cart before the horse, but my friends selflessly started volunteering their skills to help make it happen,” said Mitzi. In its first year, the event hosted 1200 people and made around $70,000. It has now become the Red Cross’s signature event and is recognized at the corporate level as the model. “We were blown away by its success,” said Mitzi. She attributes this success to the event’s ability to encompass everyone in the community rather than catering to one elite crowd. Furthermore, it doesn’t feel like a traditional fundraiser, it is affordable and most know the participants. “It’s really a lot of fun!” exclaimed Mitzi.

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ce steps. It was about helping kids strive towards excellence" Anticipation was high for the second year of the event. However, there was a moment when some thought it might not happen. In 2013, Mitzi was diagnosed with breast cancer. “It wasn’t an option for me to cancel the fund raiser,” said Mitzi. Her team of loyal friends and supporters rallied and it was on with the show!

crash. “They were my rocks,” said Mitzi. She once again had to pull from those life-long skills and lessons and carry on. The first annual Tutu Run took place that October. Proceeds are designated to the Angels of Breast Cancer organization, which is presently working towards an official non-profit status.

This, along with the studio, proved essential for Mitzi in fighting her diagnosis. “It helped to keep busy and focused. I didn’t have time to feel sick and sorry for myself,” explained Mitzi. Her students also helped keep her positive. “I had so many precious moments with the kids. You have these eyes on you, looking at you to be a role-model. I had to keep going to show them life goes on,” said Mitzi.

Mitzi’s life today continues to offer up an emotional dance. After a recent divorce, she is working on buying her childhood home. These events partnered with recognition as a 2016 Women of Distinction honoree. “I look at the award as a group effort,” said Mitzi. Going on to say, “The success of Dancing with the Mankato Stars and the Tutu Run needs to be put back on the people in my corner. None of this is a one man show.”

Mitzi is now in year two of the five years of follow-up required before she officially can be given a clean bill of health. This experience, along with inspiration at the Girls on the Run event, sparked the idea for the Tutu Run. Mitzi explained, “We had a cheer station at the Girls on the Run event. One of our dads spontaneously slipped on one of our pink tutus and started cheering runners along. I thought Tutus, to running, to pink, to breast cancer!” In July of 2015, Mitzi began setting the stage for the Tutu Run. That same month, she sadly and abruptly lost her parents to a fatal car

Through it all, she has maintained a positive and inspiring attitude. The strength, poise, perseverance, determination and confidence that dance helped her develop is most certainly playing a role. It also will most certainly be passed on to the students that twirl through the doors at Dance Express. At almost 50 years old, Mitzi feels like she has a new lease on life. She stated, “Life is short. I want to show my children and my students what to expect out of life, not what to accept. No matter what, there are always better days ahead.” RV W

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Flannery brings home the

Silver C

By Amanda Dyslin aiti Flannery admits returning to school at West High School was a little weird in February. It wasn’t because she had just visited Norway and experienced a different culture. It’s the souvenir she picked up while she was there: a silver medal in Curling at the Youth Olympic Winter Games. “Yeah, it was a little weird, but it was fun coming back and having teachers be supportive, and classmates, too,” said Flannery, 16, of Mankato. “And it was also kind of nice because when friends ask if you can hang out, and you always say you can’t because you have to practice, this helped to show what it was all for and then people don’t think you’re crazy for missing all those events.”

“Only one team gets to go, and representing the U.S. was an incredible honor”

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Over the years, Flannery has sacrificed a lot for the sport she loves. In elementary school, she had done ballet, gymnastics and soccer. But the curling bug bit hard at age 9. “I tried a lot of sports before I finally found a couple that I really like: curling, and I’m a runner, too,” Flannery said. Flannery’s dad, Joe Flannery, had started curling a year beforehand, and he enjoyed it so much, he wanted his kids to do it, too. Flannery went along to the Mankato Curling Club, and she remembers having a really good time with it right away. “When you start, it’s not really very competitive,” she said. “I remember goofing around and just pushing the rocks. Your form gets a lot better as you get older.” “Older” for Flannery was the ripe old age of 12. That’s when she said she got competitive with the sport. She joined up with other girls in her club who also wanted to travel around to places like Duluth and Bemidji and compete at bonspiels (what curling tournaments are called). “We did pretty awful at first. We were going to a lot of tournaments and losing every game we played against older people,” she said. “But then, as you do it more, it comes a bit easier, and we started winning a little bit more.”

Flannery has spent the past several years in a junior women’s team with local girls Aly Deegan, Melissa Runing and Katelyn Furst. This year at Junior Nationals, three of them (Flannery, Runing and Deegan) won the silver medal. Flannery has competed at nationals for the past several years, which she said has taught her a great deal and resulted in her meeting the teammates who would join her at the Youth Olympics: Skip Luc Viollete (Lake Stevens, Washington), Cora Ferrell (Fairbanks, Alaska) and Ben Richardson (Issaquah, Washington). They went to the Youth Olympic trials in September in Blaine, and they won against six teams who had come from all over the country, which qualified them to represent the United States at the Youth Olympics. “Only one team gets to go, and representing the U.S. was an incredible honor,” Flannery said. “When my dad would try to motivate me to push me harder, he would say, ‘You’re representing the U.S. now,’ so that was a wonderful motivator.”

“It was a bittersweet thing being so close and not getting it. I know I can achieve higher.”

“It was awesome, getting to talk to them and seeing all the things they had done and accomplished to get there,” she said. The team from Canada – who would beat the U.S. team for the gold – was especially inspiring. Two of the Canadian girls went on to win the gold at the World Junior Curling Championships. “Canada is renowned for curling,” Flannery said. According to the Mankato Curling Club, Team USA defeated Norway in the first round of the playoffs and faced Russia in the semifinal round. Team USA defeated Russia 8-6, earning it a place in the gold medal game. The gold medal game matched up the U.S. and Canada, and Canada took the gold with a 10-3 win.

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In February, Flannery, her dad and her mom, Brenda Flannery, were off to Lillehammer, Norway,

where her team would compete against 16 others from countries around the world. Getting to meet so many diverse teens who shared her passion was a great experience.

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PLANNING FOR LONG-TERM CARE Long-term care planning became increasingly important in 2006, with passage of the Deficit Reduction Act. This legislation tightened the rules regarding gifting, extended the look back period to five years and prompted other important changes with respect to medicaid eligibility.

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The medicaid program provides financial help for qualified applicants in need of long-term care and assisted living services. Eligibility requires that an applicant’s countable assets do not exceed $3,000 in value. A good long-term care plan should involve consideration of the following issues:

n MEDICAID ELIGIBILITY AND TRUSTS Individuals who have trusts created through their Last Will and Testament or who utilize trusts in their planning should pay close attention to the way in which the trust is written. Legislative and judicial changes in recent years have made it increasingly important for trusts to be drafted correctly, reviewed periodically, and modified as necessary, to ensure ongoing compliance. n MEDICAID AND REAL ESTATE Medicaid recipients who hold title to real property as a life tenant or co-owner are responsible for payment of all, or a portion of the expenses related to their property. Recognizing this obligation, the Minnesota Department of Human Services permits medicaid recipients to retain cash in a separate home maintenance account for payment of real property related expenses. Funds held in this type of account are not counted toward the $3000 asset limit, as long as the money is used exclusively for payment of general maintenance, upkeep, repairs, property taxes and insurance. n HEALTHCARE DIRECTIVE A well drafted Health Care Directive is an important part of any comprehensive estate plan. A Health Care Directive is used to appoint an agent to make healthcare decisions for another, in the event of incapacity. As long as the Health Care Directive meets all the prescribed legal requirements, including a reference to the Health Insurance Portability and Accountability Act (HIPPA), it will be acknowledged and recognized by health care professionals.

Caiti Flannery, far right, shows off her silver medal at the 2016 Youth Olympic Winter Games. She is pictured with her fellow Team USA teammates.

But the silver medal was still something to be proud of, especially considering it is the highest medal won by any Team USA at the Olympic curling level. Overall, Flannery said she was happy with how she performed at the Youth Olympics, although she thought she did better at the trials. Still, she said, she knows she’ll have another shot at it. “I really want to go for the gold,” Flannery said. “It was a bittersweet thing being so close and not getting it. I know I can achieve higher.” RV W

OnHop inThea NewRoad Again! Toyota & see where it leads you. Summer 2016 is on the way.

n FINANCIAL POWER OF ATTORNEY A financial power of attorney document grants a third party authority to handle financial matters on behalf of another. This advanced directive is an important part of any estate plan and is needed when an individual is unable to manage his or her financial affairs, due to incapacity.

“LEAVE it to me to get you a great deal on your next Toyota.” Laurie Danberry, Sales & Leasing

This article touches on just a few of the important considerations, when planning for long-term care. With proper planning, loved ones will have peace of mind that they are prepared for whatever the future may hold.

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043994

C’mon & Move This! Sleepy Eye women train for physique competition

by Dana Miller

Becca Werner

While the majority of its residents are tucked in bed, sleeping soundly or dreaming deeply, there is a light on in downtown Sleepy Eye at the corner of First and Main. Inside the lone illuminated building are lots of people, awake and moving—vigorously. What they are doing at this early hour is a mystery to most. For four local women, this time of day at this place is the most vital part of their daily routine.

4:30 a.m. isn’t the earliest class of the day at Dungeon’s Gym, but it is when Amy Kral, Beth Steffl, Becca Werner, and Becki Herzog begin their strength and physique drills, which include cardio workouts, weight training, and HIIT (High Intensity Interval Training). This is before they shower for work or get the kids up for school. The four women are preparing for a physique competition in July, but more than that, they are investing in a lifestyle that makes them feel better. This commitment involves workouts 5-6 days a week combined with “clean” eating. So, along with their intense morning workouts, these four women cook instead of eating out, avoid processed food and refined sugars, and eat a customized combination of protein, carbs, and fat (with just an occasional serving of pizza or ice cream). “Weight doesn’t matter,” says gym owner Brent Mielke. The women’s food and exercise regimen is designed to rid them of fat, but not muscle. All four have seen dramatic changes in their bodies in the form of toning and weight loss. Amy Kral, who joined Dungeon’s Gym in 2010, was a runner who was seeing more injuries than benefits, after having run 43 marathons and over 25,000 miles. She decided to do strength and physique training and reconfigure her nutrition, and since then, she has lost 12-15 pounds and “a few pants sizes.” Kral, who is just turning 30, is a long-time diabetic who needs no medication to regulate her blood sugar. She feels better overall and looks forward to “good health in the long run.”

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“You can’t out-train your kitchen table,” says Brent Mielke. Brent and his wife Jan, now in their fifties, still train and compete, often beating competitors who are much younger. Brent has been known to say, “See you later. I have to get back to the nursing home,” at the conclusion of an event. Nutrition is a key ingredient in their successes, according to the Mielkes. Beth Steffl, a kindergarten teacher at St. Rafael’s School in Springfield, began her journey in October of 2014. At first, she could bench press 45 pounds, but has since increased to 135 pounds. Still in her early 30s, she has lost 75 pounds and admits to having more confidence, energy, and speed. She says she is now a person who isn’t nearly as exhausted after a full day with extremely active little people. “Everything is easier,” says Becki Herzog, who has lost 80 pounds since she began physique training in May of 2015. “I am seeing muscles I never thought I had.” Becki also squatted 285 pounds at her last competition, which was the state record for her age (41) and weight. At these competitions, there is huge support and comradery from other competitors, claims Brent. “You will always see the girls cheering each other on.” Becca Werner, a nutritionist at New Ulm Medical Center, started the program a little over three months ago at age 42. She, like Amy, had struggled with running injuries and had seen her body weight flatline for about 15 years, even with participation in triathlons and military training under her belt. She has already lost 12 pounds and four inches around her middle. The pain from injuries is subsiding, gradually. “I never felt like an outsider when I joined,” she said. This July, Becca will participate in her first competition. “This place is very inclusive.” She credits Brent Mielke for caring about the outcomes and progress of everyone on the team and celebrating achievements, no matter how big or small. More than the guy who turns the lights on in the morning, Mielke believes the gym has a special, unified, atmosphere, and it offers members a foundation for functional fitness. “They (the four women) can do anything—not just one activity. Workouts are different every day (to keep it interesting), and everyone is welcome. You will need to get up very early.” At Dungeons, there is a “you vs. you” philosophy that drives individuals forward in their own efforts rather than setting them up to compete against the successes of others. “90% of the people in gyms are women,” says Mielke. His gym is a place one can go to improve strength, confidence, and overall health. Physique competitions include two rounds: Comparison and Creative. In the Comparison

Brent & Jan Mielke

“Everything is easier. I am seeing muscles I never thought I had.” — Becki Herzog round, contestants try to show body symmetry by displaying the shapes and sizes of their muscles through flexing and quarter turns. In the Creative round, there is music, and within a set time frame, all competitors do their best to expose their best assets. Personality and charisma can really impact the judges in this part, explains Mielke. “People with a passion for fitness really shine.” There is usually a weightlifting component in these contests, as well.

more goofy than funny) or when the ringtone on his phone blares the theme from Batman.

A person’s age and height (short, medium, tall) determine which division they will enter, and on a judge’s scale of 1 to 5 (or 10), the goal is to score low. Amy, Beth, Becki, and Becca are all preparing for the next competition, the Southern Minnesota Physique Championships, which will be held at Dungeon’s Gym in Sleepy Eye on July 23. All participants will be subjected to a polygraph and urine test on the evening of the 22nd. The competition is being sponsored by NANBA (North American Natural Bodybuilding Association). Last November, a similar event pulled in about 500 spectators!

Jokes aside, the ladies Becki Herzog, Amy Kral and Beth Steffl agree that Brent is a great supporter of their mission for long-term health, and he doesn’t take it lightly. He says he will get a text once in a while because someone is driving past Dairy Queen and really wants ice cream. So, he gives them some good advice, and they keep moving. “There is nothing like having to stand on a stage in your underwear to keep you from making a stop for a treat,” he explains.

Members at Dungeons don’t wear headsets; they are encouraged to talk to each other. “It is very difficult to be successful without support,” says Mielke, and he makes himself available to coach as often as he possibly can. You may catch a glimpse of an eye roll when Brent tells one of the girls a joke (because they are allegedly

While others are asleep in the dark, perhaps dreading the morning alarm, Amy, Beth, Becki, and Becca are up and at ‘em, in a brighter place, kicking, punching, lifting, and pushing their lives in the direction of better health and fantastic physiques. And they’re not all that tired. RV W

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19

What Next?

Dear ESPN, I hate you. It’s not your fault exactly. Mostly, it’s my Dad’s. He misunderstood that because I wore basketball shorts a lot and was very tall that I must want to play basketball. He was wrong; I just thought they were comfy. Also, I was trying to hide my chicken legs from the boy I liked in the 5th grade - who subsequently sat and laughed at me while he and his buddies watched me fall down over and over and over again at basketball practice where the coach relentlessly drilled me on pivoting and dribbling at the same time. AT THE SAME TIME, PEOPLE! As if just dribbling isn’t hard enough.

But for whatever reason, in our country, you can’t ignore sports.

I’m 32 now, and I still don’t like sports…or 5th grade boys.

I don’t generally despise things just because I’m not naturally good at them. There are lots of things I’m not good at. I just ignore them. But for whatever reason, in our country, you can’t ignore sports. I was told it’s unpatriotic. I tried pointing out that I like John Cougar Mellencamp, but that wasn’t enough. I even offered to watch Space Jam, but no. I was still supposed to pick a sport to render my soul to. Basketball was obviously out of the picture due to the early childhood trauma aforementioned. So I started with baseball because, AMERICA! But it seemed too simple. I needed complexity to keep my interest from waning. Football was worse because I live in Vikings Territory, and I have enough emotional turmoil in my day-to-day life as a parent, and wasn’t about to add being a Vikings fan to the mix. I thought about picking a different football team, because I actually really like football food, but apparently there are some regional allegiances that are important to honor in the sports world. After a taste of a few different sports, finally I realized why I was bored: the crappy storyline! The sport and its rules, strategy, etc., are completely inconsequential. The storyline is always, “We must score more points while simultaneously preventing the other team from scoring more points!” This is not an adequate storyline for me. I need to be moved, on a deeper level than just hating on the refs for their unjust officiating.

I was there,” and turned and walked away. And for whatever reason, my memory recalls this “walk away” moment quite dramatically. Like in the movies, when the football team walks in slow motion out of the locker room onto the field and then a deafening roar from the crowd and blinding lights makes your eyes well up with tears for some mysterious reason you don’t quite understand. So I stood there in the yard with the rake and eyes brimming with tears, and it hit me: His brother’s football games, his cousin’s baseball games, his sister’s tennis matches, had nothing to do with fun, entertainment, or American pastimes. (It maybe had a little to do with getting out of yard work, but that’s beside the point.) It had to do with love. They weren’t yelling from the stands because they were mad. They weren’t volunteering with the booster club because they didn’t have anything else to do. They weren’t playing catch in the backyard to pass the time. They were loving each other. Boy, I didn’t see that coming. If you would have asked me before that morning if I would ever consider golfing, I would have told you, “When hell freezes over.” I go golfing with my husband now. Well, mostly I drink beer and eat snicker bars, because I suck at golf. But it’s not about that. It’s about love. Play on. RV W by Lori Mathiowetz Riverbend Spiritual Care

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I had pretty much succumbed to the inevitability of my new life as a social outcast when an equally tragic fate befell me: I fell in love with a sports fan. And not just your average “I know a little bit about each sport for the sake of small talk” sports fan…I mean, like, “my genetic makeup is equal parts testosterone, Gatorade, and Axe Body Spray” sports fan. During the sports abyss, when the only professional sport on is baseball, he decided to take up NASCAR “just for fun.” That’s right, he took up watching cars take left turns all day for “fun.” All this sportsing had me bewildered. As if star-crossed lovers don’t have enough obstacles to their love, I had to share my lover’s attention with sports. One Saturday morning, pissed that I was left to do yard work alone so he could go to his brother’s football game, I retorted, “You know he’s not gonna throw you the ball, right? I mean, he’s got a lot going on down there on the field. I don’t think he’ll be looking around in the stands to make sure you’re there.” He looked at me for a real long time as if I was a pitiful sight to behold and replied, “He’ll know

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RIVER VALLEY woman  |  may • 2016

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Ft. Ridgely Equestrian Center endurance riders giddy up Story and Photos By Ruth Klossner Endurance: 1. the fact or power of enduring or bearing pain, hardships, etc.; 2. the ability or strength to continue or last, especially despite fatigue, stress, or other adverse conditions; 3. lasting quality; 4. something endured, as a hardship; trial. ~ Dictionary.com When it comes to the sport that the riders from the Ft. Ridgely Equestrian Center are involved in, every aspect of that definition applies. And, it will be even more applicable this summer when five youth and two leaders undertake a difficult challenge in California. Working under Ft. Ridgely Equestrian Center owner Sarah Maass and her daughter Dana Gasner, five teens from as far away as Michigan have adopted endurance riding as their sport of choice— even though they know that not everyone considers it a sport. Thirteen-year-old Emma Christopherson, the youngest of the group, put it this way. “Many people say that endurance isn’t a sport, because apparently the horse does all of the work while you just sit on top of it. That’s not true. You don’t just go out and

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RIVER VALLEY woman  |  may • 2016

do 10, 25, or 50 miles without conditioning and getting to know your horse. You spend time with your horse and create that special bond that nobody can break.” She added, “Endurance riding is just a great way to get out and exercise, create a bond with your horse, make new friends, and try new things. It’s just amazing!” Grace Steffl, at 17 the oldest of the teens, agrees. “When you decide to ride endurance, you can’t just jump on any horse and go to a ride; you have months of conditioning and time with your horse to get to know him. When you are conditioning your horse, you are also conditioning yourself, getting yourself healthy and in shape.” Endurance riding is an equestrian sport based on controlled long-distance races—15, 30, 60 or even 100 miles. It’s a big test of the athletic ability of not only the horse, but the rider. Riders have to be as fit as their horses. “Dana and I got into endurance riding at the Horse Expo some years ago,” Maass said. “We went to a seminar. It was the perfect fit. We love to camp, be in the woods with

After some cold and windy days, the group picked a nice day to ride down to Fort Ridgely State Park. Dana Gasner was in the lead on Remington, followed by Grace Steffl on Indy, Cassie Wiethoff on Jack, Leah Schnobrich on Jamir, Emma Christopherson on Misty, and Sarah Maass on Opie. Not pictured: Alexis Unangst.

horses, and enjoy a little speed sometimes.” Gasner added, “The appeal is that you can be competitive, even if you don’t have a ton of money for horses or tack.” Maass and Gasner’s excitement was contagious and rubbed off on students that rode or boarded at the center. “Dana asked me over once and I just kept coming back,” Christopherson explained. While 16-year-old Cassie Wiethoff first met

Endurance: 1. the fact or power of enduring or bearing pain, hardships, etc.; 2. the ability or strength to continue or last, especially despite fatigue, stress, or other adverse conditions; 3. lasting quality; 4. something endured, as a hardship; trial. ~ Dictionary.com

“When you decide to ride endurance, you can’t just jump on any horse and go to a ride; you have months of conditioning and time with your horse to get to know him. When you are conditioning your horse, you are also conditioning yourself, getting yourself healthy and in shape.” Maass when she wanted to sell her own horse, the tables turned when she went for a ride with Sarah. Her horse really liked trail riding— and Cassie still owns and rides him.

To be ready for the endurance season, the girls stay active over the winter. Several live or work on farms. They play basketball or participate in track in school. They also run a lot—sometimes pulling their dogs or horses with them. The girls work at the equestrian center to pay for boarding their horses. They do all kinds of jobs—mucking stalls, helping with hay, building fences, assisting with trail rides, and more.

The 2016 endurance ride season opens Saturday, May 7. The team—nicknamed the FREEKS, for Fort Ridgely Equestrian Endurance KidS—will take part in four 50-mile rides two weeks apart in preparation for their biggest ride of all. That’s the Tevis Cup 100 Miles One Day Trail Ride July 23 in California. The race is known worldwide as one of the most grueling, treacherous, and dangerous endurance horse races in existence, with 40,000 feet of elevation changes in its course from Lake Tahoe to Auburn.

s

Joining Steffl, Christopherson, and Wiethoff in their enthusiasm for endurance riding are Leah Schnobrich and Alexis Unangst, both 15. Steffl is from Sleepy Eye, Wiethoff from Gibbon, and Schnobrich from Fairfax. Christopherson isn’t at the stable as often now as previously, as her dad changed jobs and moved to Mitchell, South Dakota. She comes back when she can and will stay with Maass this summer. Unangst

lives in Michigan, but spends her summers with her grandparents in Sleepy Eye each year.

RIVER VALLEY woman  |  may • 2016

23

The Ft. Ridgely Equestrian Center Sarah Maass has operated the Ft. Ridgely Equestrian Center on Highway 4, just a mile north of Fort Ridgely State Park, for more than ten years. It’s a full time job where she boards horses, takes in training horses, and gives guided trail rides and lessons. The center averages 30 to 35 horses on site. The center’s location provides easy access for trail riding in Fort Ridgely State Park. Dana Gasner works with her mother at the center on Mondays and Fridays. She gives lessons—and pushes the endurance riders—and is also an equine massage therapist. Sarah’s husband John is in construction—and puts up buildings, runs, stalls, and fencing for the horses. The building that’s now an indoor arena was already on the farm, but Sarah and John insulated and heated it, broke out some concrete, and put siding on the inside.

A happy group after a 2015 ride. From left: Emma Christopherson, Alexis Unangst, Dana Gasner, Grace Steffl, Cassie Wiethoff, and Sarah Maass. They’re holding hoof boots that they use on their horses. Not pictured: Leah Schnobrich. Race entries are limited to 220, with only a dozen spots open to junior riders. Steffl, Wiethoff, and Schnobrich will fill three of those spots and will have their entry fees paid by sponsor EasyCare Company. “It’s unique to have this many juniors from one stable in that group,” Maass said. Gasner and Maass have previously ridden the Tevis and have filled the teens in on what to expect of the rugged terrain, which requires a lot of footwork by the riders. “The terrain is unbelievable,” Maass said. “The top riders will do almost a marathon of jogging with

their horses. I probably did about 15 miles when I rode it.” Riders also do a lot of “tailing” on the uphill parts of the trail. They hang on to their horse’s tail and have the horse pull them up, making it easier for the horse than having a rider on its back. Junior riders have to be with a sponsor during the ride; both Maass and Gasner sign off on their paperwork so either can stay with them, in the event that one gets pulled during the race. There are 10 veterinary checks and two mandatory one-hour holds during the ride. Vets check horses’ pulses and respiration rates and trot

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Cassie Wiethoff, left, helps Leah Schnobrich bridle Jamir. them out to see how they move. Many horses are pulled if determined not to be fit to continue—the average completion rate for the ride is only 49 percent. The ride starts in the dark at 5:15 a.m. and riders must complete the 100mile course within 24 hours to finish. Maass reported that most finish after 4:00 a.m. the next morning—but the fastest riders can finish in 17 hours. “Our motto is ‘To finish is to win,’” Maass said and Gasner added, “What other competition do you have where you get a belt buckle to finish?” Preparing for the 2016 Tevis ride was a three-year process. In 2014, the teens did about a dozen shorter rides—25 to 35 miles. Last year, they went to ten endurance rides of 50 miles or more, though not everyone rode each ride. Getting five riders, their horses, an extra horse, and all the needed tack and feed across country is no small task. “We pre-pack all the horses’ grain. We buy weed-free certified hay in bags. It takes all day to pack the trailer, filling it to the brim,” Maass said. Steffl added, “We get pretty good at jig sawing everything in!” Maass and Gasner will drive two truck and trailer rigs, with the girls riding along. Five crew members—Steffl’s parents and three women from the Minnesota Distance Riders Association—will fly to California to assist the team. Maass has places lined up to stop on the way out and the group will stay with someone who lives near Auburn. They plan to leave here Saturday, July 16 and return Wednesday, July 27. The ride is Saturday, July 23. Its date varies from late July to early August, depending on the full moon, since a good share of the ride is at night. At rides, Dana and Sarah sleep in the trailer while the kids sleep in tents, in the trucks, or “wherever they can find space.” To help with trip costs, the group has done as much fundraising as possible. They made and sold calendars with photos from past endurance rides, they gave pony rides at the county fair, they collected and sold used tack, they bought and sold some horses to make money, and they gladly accept donations. The FREEKS will also put on two endurance rides this year—the first a 15, 30 and 60-mile ride August 20-21 at Upper Sioux State Park and the second a 15, 30, 60, and 100-mile ride September 24-25 in the area around Fort Ridgely State Park. RV W RIVER VALLEY woman  |  may • 2016

25

Lifting weights: facts and fiction I don’t want to lift weights, it will make me look bulky! This is the biggest misconception of what lifting will do for women. This very simply won’t happen. Women do not have the same chemical makeup as men and cannot develop that much mass naturally. You would have to supplement the testosterone, go on an unbelievably high calorie diet and work out multiple hours a day. I do an hour of cardio every day, isn’t that enough? Strictly cardio is great for your cardiovascular system, bodyweight endurance and is definitely better than sitting on the couch! It is also a great way to lose body fat, but can cause you to lose muscle. Losing that muscle means you lose calorie burning power. When you lift, for each pound of muscle you gain you’ll burn 35 to 50 more calories per day. Weight training expert and researcher Wayne Westcott,

PhD of Quincy, Massachusetts found that the average woman using strength training two to three times per week for two months will lose 3.5 lbs. of fat. That can really add up over period of time. For example 4 extra pounds of muscle can burn up to 10 extra pounds of fat per year. When you perform weight training instead of strictly cardio you stand a better chance of losing fat and maintaining that fat loss while enhancing the natural curves of your body by building muscle or toning. There are many health benefits that come from weight training. Along with gaining lean muscle it will increase your bone density, which will decrease your risk for broken bone and osteoporosis. In the case of osteoporosis, if you gain more lean muscle, your balance and coordination will improve. Because of that, accidental falls and osteoporosis related fractures are dramatically reduced. Lifting increases strength in connective tissue and joints as well as reducing your risk of injury and can relieve pain from osteoarthritis. Starting a strength training program, at any age, will help you keep your independence for a longer period of your life. Starting a weight training routine will also strengthen your mental health as well. A Harvard study by Westcott found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counselling did. The women reported more confident and capable as a result from their training programs. All these facts are great, but I just don’t have time! How do you do it? My typical day as an athlete/mother/wife/employee/friend/ daughter/…Wake up at 4:30a.m. to hit my 5:00a.m. CrossFit class. This is a daily combination of weight training, bodyweight endurance, and basic gymnastic movements. I then take my children to daycare, go to work, pick them up and stop back at the gym to see my husband. I then go home, cook, bathe the children, and prepare everyone for bed before my husband gets home. This is all five days a week. There is also the occasional sick child, school programs, on call days and nights for work, and picking up or dropping off my step daughter as well. I wouldn’t be able to manage all I do in my day without my morning workout. It lights my fire daily not only physically, but mentally as well. I use CrossFit to get in my weight training and it has changed my life in both of the previous aspects. My body, after having two children, has been completely reshaped into something I never imagined. I lost inches (body fat) and gained weight (muscle). I was skeptical at first because of what the scale said, but then my arms became more defined, I could see my abs, my butt had somehow defied gravity and I still had to buy smaller clothes! Emotionally, I have become more outgoing and more confident. All of a sudden I enjoyed trying on clothes as well while shopping. This isn’t to brag. I want to inspire women young and old and also be a role model for my children, who are my true inspirations. Now I’m not afraid of change, I encourage it. Find a fun place and a great coach to help you start some resistance training! It is guaranteed to improve your life! RV W Brandy Toomer New Ulm CrossFit

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An Ode to Phil By Kelly DeVriendt It was cold for May. I paced impatiently, begging for the sun to force its way through the clouds for just a moment. My arms would soak up the warmth to melt the goosebumps that littered them. Soon enough I would warm up, I thought, once Ms. Carter corralled the rest of my fourth grade class to the starting line. I peered across the rectangular space searching for the orange cones that marked the route. The four places we turned directions to make the four laps. Around the playground equipment, then in front of the baseball field, a sharp turn to run along the chain linked fence that separated school property from landscaped yards and finally along the pavement that framed the school. The ground was soft from spring rains and the wetness kept the lawn mower from doing its job. I worried about slipping. I’m not sure what bothered me more, looking stupid or slowing my time. I owned the top time for girls in the mile run. I was seconds behind Phil, who also happened to be my neighbor, my play-mate, my biggest competitor and later, the first boy I would kiss. We lived in a small cul-de-sac in the small southern Minnesota town of Owatonna. Our houses mirrored each other’s, mine tan, his red. Four square windows on the front of each of the two square shaped residences which faced each other not quite directly. A handful of similar aged boys rounded out our group. It wouldn’t be until the following year that another girl my age, Liz, would join our dead-end loop. I don’t recall minding being the only girl. For one thing, it guaranteed my role as Princess Leia whenever we played Star Wars. I wasn’t necessarily a tom-boy, but I wasn’t exactly a girly-girl either. I played Barbies with my aunts and cabbage patch dolls with my friend Jill, but in the cul-de-sac it was bikes, forts, baseball and cornfield tag. The only clue that remains to suggest which of these roles I preferred more are photos of me with short hair. When I got older, I blasted my mom for not letting me have longer hair, which she then reminded me, “You wouldn’t even sit still long enough for it to be combed!” Oh, that’s right. Who needed their long hair to run through a corn-field when the stalks would get snagged in it anyways? Who needed fixed hair to put on a snow suit that you’d end up sweating under while building the biggest and best snow fort along the curb of every house? Bike races snarled up your hair in the wind and combed hair wasn’t going to help me win baseball games. I made bigger snow forts to try to top Phil’s. I took on more corn stalk scratches to try to out run Phil. I endured wipe outs on my bike trying to beat Phil. We often captained our own baseball team and were often pitted against each other. Now, I wanted to beat him at the mile run. My pacing was due to more than the cold. Phil and I were not in the same class. I had to run first. I wondered if he was concerned about this as much as I was. He had inched me out in all track and field activities. Just a little bit longer in the long jump, a tad higher in the high jump, seconds bested in the 100 yard dash, but the mile was the closest; it was my best opportunity to win.

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Ms. Carter began to get annoyed and her hand clenched the ever- present whistle that hung around her neck. Most of my classmates sighed, dreading the painful four laps that lie ahead of them. Many of the girls partnered up as was most likely pre-planned with the intention of spending some of the time walking and talking. They better stay out of my way, was all I thought. I came out of the gate hot, one of the three leading the pack. I watched the two boys’ feet ahead of me for signs of slick spots. The first orange cone came quick and it was hard to maintain speed while also keeping the turn sharp. I ran past the swings that were swaying from the wind and squinted my eyes as the same breeze picked up the sand from the ball field ahead of me. As I rounded the second cone, I could have reached out and touched the feet ahead of me. I’ll have to pass him after the fence I thought as there was a narrow path along that side of the rectangle we were running along. After the fourth marker, I found a burst of speed to pass boy number two and heard Ms. Carter say, one minute, thirty-five seconds as we crossed the starting mark. Lap two seemed to go fast until the fence, that fourth cone looking farther away than it did before. When it was finally behind me I heard, three minutes, fifteen seconds. I no longer worried about boy number two as he is now far behind. Boy one however held strong. Near the end of lap three, we caught a few lap two walkers. I heard their steady voices, as they talked without difficulty and felt slightly embarrassed by my audible breathing as I changed course to pass them. Five minutes and twenty seconds. I didn’t think I was going to catch boy number one as I began the fourth and final lap. As long as I beat Phil, I reminded myself. The goosebumps were long gone and I was glad the clouds were able to hold back the sun. I only thought of reaching one cone at a time because thinking of having to make it all the way to the end was too overwhelming. I sped up simply because I wanted to get it over with. I noticed I was gaining on boy number one. If I would have had one more cone to pass I think I could have taken him. I heard Ms. Carter say as he passed the line, six minutes and fifty-nine seconds; followed by my official time of seven minutes, two seconds. Hands on my hips, I walked around, panting. Then stopping, I leaned forward and pressed my hands firmly just above my slightly bent knees. I slowly began to regain control of my breathing. I welcomed the wind and let it dry the sweat running down my neck. I wished I had made it under the seven minute mark-that would have clenched it I believed. Phil’s Fall time was seven minutes and five or eight seconds; he was bound to do better this round. I had even had beaten my previous time by an entire sixteen seconds. I hoped it was enough. In seventh grade my family left the cul-de-sac and high-school sent Phil and I down separate paths. He remains a significant presence in many childhood memories. Thanks Phil for always making me do better, try harder and run faster. RV W

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RIVER VALLEY woman  |  may • 2016

New Life to Old Town Mankato

T

By Annette Perry he Veteran’s Memorial Bridge is the landmark separating Mankato’s Downtown from the newly-revived, turn-of the century buildings in Old Town. The City of Mankato has been addressing the issues, objectives, and challenges to inject more commerce to the Old Town area, align continuity between Old Town and Downtown, and increase pedestrian safety, to name a few. Old Town is quickly transforming into an intrinsically unique, charming place to frequent.

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With economic changes afoot, aspiring small business owners are finding starting the business of their dreams suddenly within their grasp, and Old Town has been the perfect landing spot for many of them. However, not all businesses are new: Encore Consignment & Bridal Boutique and The Coffee Hag are examples of mainstay presences in Old Town.

Old Town is sprinkled with a little bit of everything.

Old Town is sprinkled with a little bit of everything. You’ll find the perfect Mother’s Day Tea Party meeting spot at CuriosiTea House, where you can taste the late Princess Diana’s favorite cup of tea. Nicollet Bike Shop has an entire room full of women’s gear. Gallery 512 Boutique + Semblance is every fashion enthusiasts’ dream, offering handmade artist’s garments in the back with more affordable options towards the front. Vagabond Village, a vintage shop, will invoke as much nostalgia as you can handle. Mary Lue’s Yarn & Ewe is a haven for knitters, and if you don’t already knit, you’ll be wishing you did by the time you stroll by all the vibrant & cozy sweater, shawls, and hats. Salvage Sisters is plum full of stunning artisans’ hand-made crafts, jewelry, and re-purposed vintage furnishings. There are many great shops as well, such as Tune Town, and Friesen’s Bakery. However, no visit to Old Town would be complete without stopping by Mom & Pop’s ice cream! But wait, there’s more! The Hugo building houses many fantastic service-based businesses. Find everything from a licensed acupuncturist to a financial advisor. Strange Design, Branch Industries, and Decadent Desserts are housed here, as well as Bent River Outfitter which offers local land and water adventures. In the spirit of connecting Old Town to Downtown, The Twin Rivers Council for the Arts has partnered with The City Center Partnership to create CityArt Mankato, which creates the path for the CityArt Walking Sculpture Tour. Meet the Artists by their sculptures, Saturday, May 14, from 3-5pm for the CityArt Meet and Greet on the Street! RV W

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Go. Be. Do. Connect! To have your event listed, please e-mail Ruth Klossner at [email protected] by the 15th of the month. Listings are generally for events that are free to the public, or are fund-raisers. Listings will be published as space allows and at the discretion of the editor. Fri., May 6 • Oak Hills 2nd Annual Foundation Frolics, National Guard Armory 2nd North & Broadway, New Ulm, 6 pm. “Boots & BBQ,” country music by Heide & the Good Ol’ Boys. Proceeds to endowment fund at Oak Hills Living Center. Info & cost: 507-359-2120 or [email protected]. • Leadercast, One-Day Leadership Event, Martin Luther College, New Ulm, 7:30 am-3:30 pm. Tickets online or at Chamber office. Info and cost: chamber@ newulm.com or 507-233-4300. • GAC Spring Jazz Concert, Bjorling Recital Hall, Gustavus Adolphus College, St. Peter, 7:30 pm. Info: marketing@gustavus. edu. Fri.-Sat., May 6-7 • NightFalls, Ramsey Park, Redwood Falls, 9-11 pm Fri., 5-11 pm Sat. Outdoor lightshow set to music featuring Ramsey Falls. Performances by Dakota singers/ drummers. Torchlight Trails hike with glowsticks and moonlight. Shuttle from lower shelter or walk-in. Dakota cultural exhibit Sat. afternoon. Info: www.celebrateredwoodfalls.com. • MVL Spring Play, ‘Penelope’s Paws,’ Minnesota Valley Lutheran High School, rural New Ulm. 7 pm Fri., 2 & 7 pm Sat. Info: mvl. org or [email protected]. • Minnesota River Valley Scenic By-way Long Garage Sale. Community & individual garage sales. Watch for signs & red balloons. Info: mnrivervalley. com/event/minnesota-river-valley-scenic-by-way-long-garage. Fri.-Sun., May 6-8 • Odin Mill Spring Craft Show, Odin. 10 am-7 pm Fri.-Sat; 12-5 pm Sun. 150+ crafters & artisans from six states. Info: odincraftmill.com.

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Sat., May 7 • 4th Annual Strides 4 Souls 5K Walk/Run, Immanuel Lutheran School, 50605 478th St., Courtland, 10 am. Rain or shine. Proceeds to Strides 4 Souls fund for tuition assistance. Info: 359-2534 or [email protected]. • Spring Into Summer Women’s Expo, New Ulm Event Center, 301 20th St. So., New Ulm, 9 am-2 pm. Business & non-profit expo, vendor booths, seminars. Free. Info: 507-359-2921, jim@ knuj.net or [email protected]. • Goosetown Roller Girls bout vs. MedCity Mafia of Rochester, New Ulm Civic Center, 7 pm. Family friendly event, action, music, concessions. Info: info@ goosetownrollergirls.com or goosetownrollergirls.com/. • Mai Fest, Morgan Creek Vineyards, rural New Ulm. Wine season opener, gourmet appetizers, tastings all day; jazz night 6:30 pm. Info: 507-947-3547 or morgancreekvineyards.com. • Ducks Unlimited Junior Greenwing Day, Corner of Ridgetop Rd. & 490th St., Madison Lake, 10 am-1 pm. Learn about conservation, wetland plants, waterfowl ID, gun safety, duck hunting 101. Hosted & sponsored by Unimin Corp. Space limited, must pre-register online. Info & registration: ducks.org/minnesota/events/41590/greenw. Sun., May 8 • Mother’s Day Apron Program at Harkin Store, 66289 Co. Hwy 21, New Ulm, 1-4 pm. Site managed by Nicollet County Historical Society. Info: 507-354-8666. Sun.- Sat., May 8-14 • Greater Mankato Bike & Walk Week, Mankato. A week of biking & walking activities to celebrate Bike Month in Minnesota. Different events each evening.

RIVER VALLEY woman  |  may • 2016

Info: visitgreatermankato.com/ mankato/visit/events/major-events/. Tues., May 10 • Free Medicare Educational Session, 201 N. Broad St., Suite 102, Mankato, 3:30-5:30 pm. Learn to navigate Medicare maze to choose plan options that best meet needs. Limited class size. Info & registration: 800-3332433 or mnraaa.org/free-medicare-training-sessions/. • 50+ Lifestyle Expo, Verizon Wireless Center, Mankato, 9 am-3 pm. 100+ vendor booths; keynote speaker Barry ZeVan at 2 pm. Free event, shuttle services & parking; entertainment. Info: mankatolifestyleexpo.com. • Alice Lind Play Reading Society, John Lind House, 622 Center Street, New Ulm, 7 pm. Reading ‘Waiting for Godot’ by Samuel Beckett. Info & registration: [email protected] or 507-359-9990. Tues., May 10 & 17 • ‘Living Well With Chronic Conditions,’ Madelia Community Hospital & Clinic, Madelia, 9-11 am. Free workshops for adults or caregivers for someone with ongoing health conditions; space limited. Info & registration: 507-642-3255.

models welcome. Info: cara@ newulm.com. Fri., May 13 • Family Caregiver Discussion Group, New Ulm Community Center, 600 N. German, New Ulm, 10 am. Listen and share experiences; free, no reservations required. Info: 866-974-0283 or [email protected]. • Raw Fusion Fashion Show, Verizon Wireless Center, Mankato, 8 pm. Abstract fashion show to bring attention to the local building industry; utilizes raw building materials for ensembles. Info & tickets: 800-745-3000 or Ticketmaster.com. • Movie in the Park—Monsters, Inc., American Legion Park, S. 6th St., Le Sueur, 7:30 pm. Sat., May 14 • Brown County Humane Society Plant Sale. Info: 507-354-2312 or [email protected]. • Cox House Plant Sale, E. St. Julien Cox House, 500 N. Washington Ave., St. Peter, 8:30 am-2 pm. Annual fundraiser for the Cox House. Wide variety of perennials as well as raspberry canes, rhubarb, small shrubs and bushes. Info: 934-4417 or 931-0912.

• ECFE Vehicle Fair, Jefferson School Parking Lot, Garden St., New Ulm, 5:30 pm. Fire truck, school bus, police car; food vendors.

• Rain Garden Planting & Prairie Improvement Day, Treaty Site History Center, 1851 N. Minnesota Ave., St. Peter, 9 am-1 pm. Volunteers needed to plant a rain garden to help store and infiltrate rainwater and to haul and stack buckthorn and other brush. Registration required; spots limited. Info & registration: greatrivergreening.org/events/ st-peter-rain-garden, 934-2160 or [email protected].

Thurs., May 12 • New Ulm Classic Car & Motorcycle Hop & Shop, downtown New Ulm, 5-8 pm. All makes and

• 2016 MVL Prism Concert, Minnesota Valley Lutheran High School; two shows—5:30 & 7:30 pm. Enjoy talent while sipping

Wed., May 11 • DRIVE 4UR SCHOOL, St. James High School, 1001 10th Ave. N, St James, 3-8 pm. Test drive Ford vehicles, school receives $20.00 per driver, one per family.

1919 Root Beer and snacking on pretzels. Info: [email protected] or mvl.org. Sun., May 15 • Heirloom Gardening Program, Harkin Store, 66289 Co. Hwy 21, New Ulm, 1-4 pm. Site managed by Nicollet County Historical Society. Info: 507-354-8666. • Relay For Life Kickoff Pancake Breakfast, American Legion, St. James, 10 am-1 pm. Tues., May 17, 24, 31, Jun. 7 & 14 • Henderson Classic Car Roll In, historic Main Street, Henderson, 5 pm. Food, fun, music & ‘car talk.’ Rain or shine. Info: facebook.com/hendersonrollin or twitter.com/hendersonrollin. Fri., May 20 • 12th Annual Relay for Life Wine and Beer Tasting, City Center Hotel, downtown Mankato, 6:30-10:30 pm. Tasting & silent auction, live entertainment & dancing. Info & tickets: relayforlife.org/BlueEarthWineTasting.

Fri.-Sat., May 20-21 • Bird Banding, Minneopa State Park, 5 mi. west of Mankato on Hwys. 68 & 169. 5-8 pm Fri., 8 am-12 pm Sat. Come to watch & ask Q’s at annual bird banding event. Meet at group campground area. Info: 507-384-8890 or [email protected]. Sat., May 21 • Bacchus Fest at Morgan Creek Vineyards, 23707 478th St., New Ulm, 1-4 pm. Spring wine release, live music, gourmet appetizers. Info: martimcv@aol. com or 507-947-3547. • Mushroom Hunting Program, Minneopa State Park, 5 mi. west of Mankato on Hwys. 68 & 169, 1 pm. Learn where to find edible mushrooms, popular types, tips for preparing them. Meet at waterfalls side of park. Info: 507-384-8890 or Scott.Kudelka@ state.mn.us.

• MAD Girls Roller Derby, Verizon Wireless Center, 1 Civic Center Plaza, Mankato, 7 pm. Info: mankatoareaderbygirls@gmail. com or mankatoareaderbygirls. com. • Fritzie Hagen Fundraiser, St James American Legion, 620 1st Ave. S., St James, 5-8 pm. Fritzie has undergone surgery & therapy to treat cancer; benefit will provide support. Free will donation for meal, silent auction, entertainment. • Full Moon over Hermann Monument, Upper Harmon Park, Center St., New Ulm, 10 am-10 pm. Extended hour for full moon. Info: Full Moon Over Hermann on Facebook. Sat.-Sun., May 21-22 • Flat Track Races, Flying Dutchmen Motorcycle Club, 20153 11th Ave., New Ulm. Info: flyingdutchmenmotorcycleclub.com.

Sun., May 22 • Hilltop Happenings, Hilltop Hall, 206 First St. N., Montgomery, 4 pm. Musical variety show. No admission—donation accepted to defray costs; pizza sold at intermission. Info: bighonza.com/ hilltop-hall/. Fri.-Sun., May 27-29 • Key City Kennel Club Dog Show, Nicollet County Fairgrounds, 400 W. Union St., St. Peter. All breed dog shows, obedience & rally trials. Free admission, charge for parking. Info: keycitykennelclub. org. Sat., May 28 • Beer 101, Grand Center for Arts, 210 No. Minnesota St., New Ulm, 5:30-7:30 pm. Spring education class with Jace Marti from Schells Brewery; learn how craft beer is brewed, tastes of different

s

• Spring Wildflower Hike, Minneopa State Park, 5 mi. west of Mankato on Hwys. 68 & 169, 3 pm. See types of wildflowers in

Sun., May 22 • Minnesota Riverboats Program, Harkin Store, 66289 Co. Hwy 21, New Ulm, 1-4. Site managed by Nicollet County Historical Society. Info: 507-354-8666.

bloom in woods & prairie. Meet at picnic shelter on waterfalls side. Info: 507-384-8890 or Scott. [email protected].

Experience Counts. Real estate transactions can be stressful, and the paperwork mind-boggling. It doesn’t have to be.

Howard Haugh

Connie Froehlich

Our staff is professional, knowledgeable and committed to serving you, whether it’s for closing and title services or tax-deferred exchanges. Our dedicated customer service and competitive closing costs allow you to rest easy knowing it’s getting done and getting done right.

n Qualified Intermediary for tax deferred §1031 exchanges n Howard Haugh, Licensed Attorney since 1966 n Connie Froehlich, Licensed Closer and Title Insurance Agent

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507.385.4463 | 507.385.4459 043337

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types and more. Info & cost: 507359-9222 or [email protected]. • Cottonwood River Paddle, Flandrau State Park, New Ulm, 10 am-3 pm. Paddle 12 miles from Co. Rd. 11 to Flandrau. Experience riffles, floodplain forest & diverse wildlife. Meet at Co. Road 11 boat access point. Cancelled if water conditions aren’t safe. Info & registration: 507-384-8890 or [email protected]. Sun., May 29 • Geocaching 101, Minneopa State Park, 5 mi. west of Mankato on Hwys. 68 & 169, 4 pm. High tech treasure hunt. GPS units provided. Limit of 20 people. Sign up at park office. Meet at picnic area on campground side. Info: 507-384-8890 or Scott.Kudelka@ state.mn.us. • Night Hike, Minneopa State Park, 5 mi. west of Mankato on Hwys. 68 & 169, 9 pm. Learn how to use senses of sight, hearing, touch, taste & smell in the dark without any artificial light. Meet at group campground parking lot on the campground side of park. Info: 507-384-8890 or Scott.Kudelka@ state.mn.us. • Music with Bill Cagley at the Harkin Store, 66289 Co. Hwy 21, New Ulm, 1-4. Site managed by Nicollet County Historical Society. Info: 507-354-8666. Mon., May 30 • 10Kato Runstrong Race, Mankato hilltop, starting at gazebo on Dickinson, 8:30 am. 2+ mile walk/run or 10k chipped run. Proceeds benefit Livestrong for Cancer Survivors program at Mankato YMCA. Info & registration at Mankato YMCA 387-8255 or livestrong@mankatoymca. org. Wed., Jun. 1, 8, 15, 22 & 29 • Music on Main, 5th & Main, downtown Gaylord, 5-7 pm. Different music group each week. Farmers’ Market (including crafts, flea market & food), 4 pm. Info: 507-237-2338 or anewsom@ exploregaylord.org.

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Wed., Jun. 1, 15 & 29 • Bike Night Wednesdays at Dave’s Place, downtown Lafayette. Hundreds of bikes, food & drink available. Info: Facebook or 507228-8910. Fri.-Sat., Jun. 3-4 • New Ulm Community-Wide Garage Sale. Info: facebook.com/ NewUlmGarageSale. Fri., Jun. 3, 10, 17 & 25 • Lafayette Ice Cream Socials & Band Concerts, downtown Lafayette. Socials served by community groups, starting at 5:30 p.m.; outdoor concerts by Lafayette Band, 7:30 pm. Info: 507-228-8241. Sat., Jun. 4 • Bookin’ on Belgrade, North Mankato Taylor Library, 1001 Belgrade Ave., No. Mankato, 8:30 am. A nearly 5K family fun run & walk. Info: 507-345-5120 or bookinonbelgrade.wordpress.com/. • Ride for Research Breast Cancer Awareness Bike/Car Mystery Ride, Rapid Rick’s Bar, Nicollet, 12:00 pm start; 6 pm return. Street legal bikes & cars (new, used, classics, junkers.). Silent auction, food, music. Proceeds to Susan G. Komen 3-Day for the Cure—Team Becky’s Hope. Info & cost: rideforresearch.zapevent. com/. • Redwood Falls City Wide Garage Sale. Info: 507-637-2929. • New Ulm Pollinator Park Planting Day, former N. Broadway Park, now New Ulm Pollinator Park, 2250 N. Broadway, New Ulm, 9 am-1 pm. Volunteers needed to plant native seedlings to benefit/ draw butterflies, bees & hummingbirds. RSVP w/T-shirt size. Walk-ins welcome. Info: Dorie. [email protected]. • Mankato Baltics Festival, Erlandson Park, Mankato, 11 am-4 pm. Mankato Baltics will host Arlington Greys and St. Croix BBC. Bring lawn chairs & blankets. Info: [email protected]. Sat.-Sun., Jun. 4-5 • Minnesota High School Rodeo Championships, Nicollet County

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Fairgrounds, 400 Union St., St. Peter. Sun., Jun. 5 • Motorcycle Road Run, Flying Dutchmen Motorcycle Club, 20153 11th Ave., New Ulm. Info: flyingdutchmenmotorcycleclub. com. • Dairy Day at the Harkin Store, 66289 Co. Hwy 21, New Ulm, 1-4 pm. Site managed by Nicollet County Historical Society. Info: 507-354-8666. Mon, Jun. 6, 13, 20 & 27 • Concert in the Park Series, German Park, New Ulm, 7 pm. Free, co-sponsored by NU Park & Rec. & KNUJ. Concerts move to Civic Center, 1212 N. Franklin, in case of bad weather. Tues., June 7 & 14 • Free Medicare Educational Sessions, 201 N. Broad St., Suite 102, Mankato, 3:30-5:30 pm. Learn to navigate Medicare maze to choose plan options that best meet needs. Limited class size. Info & registration: 800-3332433 or mnraaa.org/free-medicare-training-sessions/. Wed., June 8 • Bernadotte Lutheran’s Annual WELCA Pie & Ice Cream Social, Bernadotte Lutheran Church Park, 34122 515th Ave., rural Lafayette, 5:30 p.m. Music by Lafayette Band, pie social, bake sale. Info: 507-240-0048. Thurs., Jun. 9 • New Ulm Classic Car & Motorcycle Hop & Shop, downtown New Ulm, 5-8 pm. All makes and models welcome. Info: cara@ newulm.com. Fri., Jun. 10 • Family Caregiver Discussion Group, New Ulm Community Center, 600 N. German, New Ulm, 10 am. Listen and share experiences, free, no reservations required. Info: 866-974-0283 or [email protected]. • American Bison program, Minneopa State Park, 5 mi. west of Mankato on Hwys. 68 & 169, 1 pm. Stop at Seppmann Mill on campground side to hear about

the re-introduction of bison to the park; naturalist will answer questions. Info: 507-384-8890 or [email protected]. • Arlington Breakfast on the Farm, Darlene Weckwerth Farm, 40647 296th St., Arlington, 6:30- 10:30 am. Fri., Jun. 10 & 24 • Classic Car Fridays at Dave’s Place, downtown Lafayette. Hundreds of cars, food & drink available. Info: Facebook or 507228-8910. Fri.-Sun., Jun. 10-12 • Annual Lower Sioux Wacipi, Lower Sioux Indian Community, Morton, 8 am. Event showcases music, dancing & spirituality of the Dakota nation. Info: 507637-2828, redwoodfalls.org; or lowersioux.com. • New Ulm Golf Invitational, New Ulm Country Club. 1 Golf Drive, New Ulm. Info: 507-354-8896 Sat., Jun. 11 • Minnesota Zoomobile Presentation. Minneopa State Park, 5 mi. west of Mankato on Hwys. 68 & 169. Two 45-minute presentations at 1- 2 pm and 3-4 pm. Naturalist will present animals & describe important roles. Ice cream social between programs. Sponsored by Friends of Minneopa, a nonprofit organization supporting state park. Info: 507-384-8890 or Scott.Kudelka@ state.mn.us. • Kick off to Summer Festival, Grandview Valley Winery, 42703 Grandview Ave., Belview. Yard games and dam jammers in the evening. Info: 507-938-WINE or gvwinery.com/. • Ambassador Blues Fest, Minnesota Square Park, Hwy 169 So., St. Peter, Noon-9:30 p.m. Free music event, four bands, vendors. Info: stpeterambassadors.com/2016-ambassadors-blues-fest/. Sat.-Sun., Jun. 11-12 • Bend of the River Festival, Nicollet County Fairgrounds, 400 Union St., St. Peter.

Sat., Jun. 11 • Kayaking for a Cause, Bent River Outfitters, 530 N. Riverfront Drive 11 am. Women-only river kayaking day trip. Fundraiser for women’s scholarship fundraiser by Zonta Club of Mankato. Info & registration: zontamankato.org or [email protected]. • Minnesota River Paddle, Fort Ridgely State Park, 6 mi. S of Fairfax, 10 am. Paddle 8 miles; experience bottomland forest and see Fort Ridgely Creek flow into the Minnesota. Info & registration: 507-384-8890 or scott.kudelka@ state.mn.us. • Movie Music in the Park, Gorman Park, St. Peter, 3 pm. Mankato Area Youth Symphony Orchestra will present “Movie Music in the Park.” Bring blankets & lawn chairs for free concert sponsored by the Carl & Verna Schmidt Foundation. Info: stpeterchamber.com/calendar. Sun., Jun. 12 • Movie Music in the Park, German Park, New Ulm, 3-4:30 pm.

Mankato Area Youth Symphony Orchestra will present “Movie Music in the Park.” Bring blankets & lawn chairs for free concert sponsored by the Carl & Verna Schmidt Foundation. Info: info@ mayso.net.

“ Years of expertise

family values that make you feel at home ” and

• Flag Day-Display of Flags at Harkin Store, 66289 Co. Hwy 21, New Ulm, 1-4 pm. Site managed by Nicollet County Historical Society. Info: 507-354-8666. Tues., Jun. 14 • Alice Lind Play Reading Society, John Lind House, 622 Center Street, New Ulm, 7 pm. Reading ‘Sweet Bird of Youth’ by Tennessee Williams. Info & registration: execdir@statestreetnewulm. org or 507-359-9990. Info: info@ mayso.net. Fri., Jun. 17 • Nicollet County Relay for Life, St. Peter Community Center, 600 S. 5th St., St. Peter, 4 pm. Info: relayforlife.org/nicolletcountymn. RVW

3 Civic Center Plaza, Suite 210 Mankato, MN 56001 Email: [email protected] Cell: (507) 469-9683 Email: [email protected] Cell: (507) 304-2921 facebook.com/katieandkevinregan

Katie & Kevin Regan Real Estate Team

041538

A helpful smile in your wellness aisle! Kate Annexstad, Registered Pharmacist, Pharm D is your New Ulm Hy-Vee’s Pharmacy Manager. Kate and her team of experts are here to fulfill all your prescription needs. Hy-Vee pharmacy has many other services available to our customers’ health needs.

Registered Dietitians (RDs) are your most credible source for food and nutrition related information, so what better place to have an RD than your local grocery store! At Hy-Vee in New Ulm, Laura Schmidt RD, LD is here to answer all of your questions and help you meet your nutritional needs. There are various nutrition and wellness services offered through your local Hy-Vee both at the store and in the community:

PhARMAcy SERvicES:

DiETiTiAN SERvicES

•Medication Therapy Management: Individual medication review and assessment with a pharmacist. •Immunizations: available without a prescription (age restrictions apply):Flu, Shingles, Pneumonia, and Whooping cough. •Convenience with Technology: Mobile app, automatic refills, text/phone/e-mail notifications. •Repeat Refill: Set up your refill eligible prescriptions to be automatically refilled for you. •Hy-Vee Pharmacy Solutions: Specialized Care for Chronic Conditions such as Crohn’s Disease, Cystic Fibrosis, Hepatitis, HIV, Multiple Sclerosis, Oncology and many more. •We Bill Medicare for diabetic testing supplies. •Accept All Prescription Drug Plans including Medicare and Medicaid. •Hundreds of Prescriptions for $10.00 on 90-day supply. •No charge prescription delivery. •Convenient Drive-thru

•Personalized Shopping Assistance: complimentary, one hour, aisle-by-aisle tour to discover new food choices and meal ideas to meet your personal needs. •Nutrition Counseling: individualized advice about specific diet concerns. •Community/Business Wellness Presentations: Specifically for your audience type and topic of choice. •Health Screenings: blood pressure and biometric screenings are offered in store; finger-stick test, for cholesterol, LDL, HDL, triglycerides, and blood glucose results. •DISH – Dinner is solved at Hy-Vee: COMING SOON! Join your Hy-Vee Dietitian and Chef to prepare a variety of fast and delicious freezer meals! •On-site Luncheon Presentations: Wellness presentations designed for your group’s interests.

NEW ULM 2015 S. Broadway Street

507-354-9833 (Pharmacy) 507.354.8255 (Store) 043862

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Happy Mother's Day!

Front row: Manny and Jasmin. Back row: Elijah, Greg, Jordan, Pam, Alison, Jessica and Jazzy K.

The Family

Pam Klossner and Alison Miller

in the Big White Van

by Dana Miller

U

pon arrival in Northern Minnesota for one of many family trips, Alison Miller opened the back of their big white van to find a lone hubcap on the floor. She questioned her wife Pam, who had no idea where it had come from or when it had appeared, then all of the children. The hubcap took up residence in the van for weeks as the investigation continued, until one day during a visit with New Ulm Tire’s Jim Johnson, when they were told, “That’s your fourth hubcap.” At some point (or points), they had lost the other three, so the fourth had been placed inside the van for safekeeping. Pam and Alison, or PamAlison, as one of their foster children called them, were completely unaware that they had lost even one of their wheel covers. Their story is one in which lost hubcaps really don’t matter.

Pam Klossner had two children, Lindsay and Jake, when she and Alison exchanged rings in 1993. Together, they had Sam, bought a house and a van in 1994. Alison carried Sam, which was only fair after Pam’s contribution of two, one of them having entered the world at 11+ pounds! They went the route of artificial insemination to conceive, and the donor is willing to be known, should Sam decide he wants to make this connection.

“We’re not perfect, but we had something to offer— room in the house and in our hearts.” — Alison Miller

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RIVER VALLEY woman  |  may • 2016

A safe home that provides stability and is free of drugs, alcohol, or any negative factors is a must in the hearts and lives of the KlossnerMiller union, along with interaction with other families and kids who practice the same principles. “When we retired, we wanted to do mission work—but the mission came to us,” said Alison.

“I really felt called to help these kids, and we could do something about it.” — Alison Miller

Pam and Alison’s 11 children Lindsay – 33 (dietitian) Jake – 30 (meat cutter) Sam – 21 (U of MN grad in May/ future teacher) Adam – 19 (in college for computers) Jordan – 17 (state bowler/baseball player) Jessica – 16 (National Honor Society/ 3-sport athlete) Elijah – 16 (sports guru) Greg – 15 (basketball player) Jasmine “Jazzy K” – 14 (home helper/dolphin lover) Manny – 9 (Mario fan/natural entertainer) Jasmin – 9 (Lover of dogs and babies)

Alison Miller was the first female officer for the New Ulm Police Grandaughter Baby Jade Department, and her time in law enforcement and child protective services revealed the desperate need for foster parents. “We’re not Because PamAlison perfect, but we had something to offer—room in the house and in wanted all of their our hearts,” said Pam, who is in her 28th year of employment with the children to know they New Ulm Police Department. So, when Sam turned eight, PamAlison are a family in it for the welcomed their first foster child into their home. Their Brown County long haul, their union foster license came in the mail at 1 p.m., and their first placement arrived at 3 p.m. that same day. Since then, they have provided a home became official in Minnesota in 2013. “We for approximately 25 foster children, some for a weekend, and some thought that this was much longer. They adopted eight of their foster kids and still have close contact with several others. In total, they have 11 children of their of utmost importance, not only for us, but for our own, seven of them currently living at home. children and family to know that all families are important and need to In the PamAlison household, any and all extracurricular activities are be recognized.” encouraged. The kids, collectively, go to Sunday School, take piano, Why do they do it? “I really felt called to help these kids,” said Alison, play violin, swim, sing, play all sports (except hockey) ride horse, and “and we could do something about it.” Aside from this mission, Alison have done karate, to name a few. It might be easier to simply say that gives presentations to area health classes about FASD (Fetal Alcohol no one plays hockey (only because none of the children has requested Spectrum Disorders) to educate others about things she learned both it). Four of the kids are working toward driver’s permits, and a parent is expected to ride along with each of them as they practice their skills. A on the job and at home. fifth child will be starting driver’s education soon. That, in itself, could explain the missing hubcaps. In the summer, Alison likes to take the older kids on a trip. Last year, they drove to and from Washington, DC, putting 2,800 miles on the big white van. Since her retirement about ten years ago, she has also taken them on excursions to Denver, Yellowstone, and they have done mission trips to North Carolina and South Dakota. All of the children and some of PamAlison’s foster children have been to Disney World, at least once, and another road trip is being planned for Summer 2016. The family’s 10th and 11th are a set of twins that Pam and Alison took in at 19 months old. The children, a boy and a girl, were not able to speak, eat, or walk on their own. Car rides were terrifying for the children, and they both screamed to and from every destination, including, but not limited to, the physical therapist, the occupational therapist, the eye specialist, their family doctor, and mental health practitioners. This went on for what seemed like an eternity. “They turned our world upside down,” admits Alison. The twins turned nine in January. Jasmin, the introvert of the duo, plays the violin, and Manny, her polar opposite, plays the piano and works a crowd wherever he can find one. It wasn’t too long ago the twins had their first communion. Pam and Alison escorted them toward the altar to receive the body and blood. When it was Manny’s turn, he looked at the wafer he was being offered and said, “No thanks. I will wait and have a snack at home.” Both children have long developmental roads ahead of them, but what they have overcome gives pause (and sometime a healthy dose of laughter) to people who know them. This is the kind of thing that happens when children have parents who never give up on them.

How do they do it? Not everyone could…or would. They convene for lunch for 30 minutes every day. It isn’t what the doctor ordered to keep the love alive, but it does allow them time to connect on issues and needs in their household. They try to go out one night a week without kids to see a movie or go to dinner. A huge stress reliever is an adoption support group that the couple was instrumental in starting. It meets the fourth Monday of every month at 6:30 at Christ the King (the blue church) on Garden Street. It is open to all parents of foster or adopted children, and it provides the kind of support only parents in these situations can give to other parents. It gives them a safe place to share stories and ask questions that might otherwise seem out of the ordinary, like “Is anyone missing a hubcap?” In 2015 Pam and Alison were honored with the New Ulm Human Rights Commission’s Human Rights Award. This award recognizes people, community organizations or businesses in New Ulm who have contributed significantly to the preservation and advancement of human rights. The couple were cited for their positive contributions to the community, their strong presence in schools and their work within the law enforcement center. They work to ensure that the rights of others are honored and protected. Their son, Sam, nominated them for the award. On March 2 of this year, Pam and Alison became first-time grandparents. Baby Jade belongs to their oldest daughter Lindsay and her husband Josh, who also live in New Ulm. The grandmas carry a Smart Phone brag book with Jade’s photo among those of all of their children. They love having a grandchild, but the big white van is still full of their own babies, traveling here, there, and everywhere, with PamAlison at the steering wheel, for as long as they are needed or until the wheels come off. RV W RIVER VALLEY woman  |  may • 2016

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A Daughter's Tribute to Mom One thing we all have in common is that we all have a mom. May is the month we celebrate mothers and motherhood. The celebration of Mother’s day began in the early 1900’s and today more than 40 countries around the world celebrate Mother’s day. I lost my mom just over ten years ago and there are still days when something will happen and my first thought is to call my mom and tell her about it. Then I remember that she is gone. I don’t know if this first thought of telling her will ever go away. Part of me hopes not, it keeps her in my heart and in my mind. But it also reminds me of what I have lost. In many ways though, I feel lucky. I had my mom until I was forty five years old. So many people lose their mothers early in their lives. At times, I feel selfish for not being grateful for the years that we had. I think we women are lucky. Many of us have had the opportunity to

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experience the full range of emotions that accompany a mother – daughter relationship. Our early years are filled with sweet memories of dressing up for holidays and baking cookies with our mom. We feel special for those moments when we got mom all to ourselves. Especially those of us who grew up in large families! Then comes our terrible teens. For me, it seemed that I was always arguing with my mom and wanted to call her names but didn’t dare. I was convinced that she was never a teenager and would never understand my feelings. I hid from her in my room, playing Jim Croce records and promising myself that I would never be like her.

My mom, like a lot of moms, made me want to be a better person.

But on the day that I left for college, at the age of 17, I cried for the first hour of my drive to school. I felt so alone driving away, leaving my mom standing in our driveway, waving. And a few years later, I had the same deep ache in my heart as I drove away with my new husband. I was happy for my new adventure but sad that I was closing a door on a chapter of life in my relationship with my mom. Things would never be the same again. In my adult years, my relationship with my mom was one of friendship and support. Despite the great geographical distance between us, we spoke at least once a week. And like a lyric from a Blake Shelton song, “call up moma when all else fails,” I knew I could always count on her to be there for me. As an adult with responsibilities, she became the voice in my head, especially on trying days. I could hear her say; “now Cathy be nice.” And it still works, to this day. My mom, like a lot of moms, made me want to be a better person. I have spoken with other women who tell me stories of similar relationships with their moms. And while some of them still have their moms with them and some, like me, do not. We feel lucky to have had the opportunity to experience the unique joy of a mother- daughter relationship. I have watched with awe and sometimes merriment, my sisters and friends develop their relationships with their daughters. I can’t help but think how women carry forward what they learn from their Mothers. And sometimes, when I look in the mirror, or hear certain words come out of my mouth, I realize, I really have become my mom! And it’s no longer my worst fear, but my most proud moment. Happy Mother’s Day, mom! RVW Catherine Job MA, MBA, LPC Executive Director Sioux Trails Mental Health Center

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RIVER VALLEY woman  |  may • 2016

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Ask your Hy-Vee pharmacist about gluten-free medication options. We can help you determine if your medication contains gluten and suggest gluten-free alternatives to meet your needs. pharmacists: Mary Kay Megard, R.ph; Brad Borresen, R.ph; Brian Cornelius, pharm.D.

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What you need to know before going gluten-free 1. Some people need to ditch gluten; others just want to. About 1 in 133 people have celiac disease, an inherited autoimmune disease that causes damage to the small intestine when gluten is eaten. A larger group of people is estimated to have gluten sensitivity which may also produce similar symptoms but is not very well understood by experts. People without symptoms may consider avoiding gluten for health reasons, but there’s little evidence that going gluten-free means good health. 2. If you think you have celiac disease, you must talk to your doctor. Before taking gluten out of your diet, it is important to talk to your doctor first. 3. Focus on the foods you CAN eat. Many foods are naturally gluten-free including fruits, vegetables and meats. Variety is the spice of life, so don’t forget to visit the spice aisle to jazz up all those meats and veggies. Don’t just focus on gluten; focus on health. 4. Read Food Labels. Effortlessly throwing packaged foods into your grocery cart will become a thing of the past for you. Starting a gluten-free diet will require a lot of label reading. Gluten is often hiding in sneaky places. And some of them are quite unassuming, like veggie burgers and salad dressing. You’ll want to get smart about reading labels. This habit is probably the most difficult of all to break, but after some practice, you will be able to peruse over the smallest ingredient labels and spot if the package has gluten or not. 5. You won’t have to avoid all grains. Just because it’s a grain doesn’t mean it has gluten. You have many options, including amaranth, millet, buckwheat and quinoa. 6. You won’t necessarily lose weight. It all depends on how you go gluten-free, and how damaged your small intestine is. Celiac patients who go gluten-free may find that they gain

Black Bean-Quinoa Pint-Jar Salad Serves: 2 Prep time: 30 minutes Source: Hy-Vee Seasons Health 2016. ALL You NeeD: Lemon-Basil Dressing: 1 tbsp fresh lemon juice 1 tbsp aged white balsamic vinegar 1 tbsp chopped fresh basil 1 1/2 tsp Hy-Vee Dijon mustard 2 tbsp Hy-Vee canola oil 1/4 tsp Hy-Vee salt 1/8 tsp Hy-Vee black pepper Salad: 1/2 c. Hy-Vee vegetable stock 1/4 c. uncooked quinoa 1/2 c. Hy-Vee canned black beans, rinsed and drained 1 c. thinly sliced seedless cucumber 1 c. cauliflower florets 1/2 c. chopped red bell pepper 1/2 c. sliced red onion 1 1/2 c. kale leaves 2 tbsp pine nuts, toasted

Dietitian April Graff, MS, RD, LD weight. When a person with celiac disease eats gluten, they are not able to absorb all the nutrients in their foods. Once off gluten, as the small intestine heals, the small intestines are better able to absorb vitamins and minerals as well as calories. 7. Involve a registered dietitian. We often get nutrients and daily fiber from fortified, gluten-containing products like cereal and bread, so gluten-free eaters may find themselves lacking from time to time without careful substitution. A registered dietitian familiar with the unique requirements of eating gluten-free can propose substitutions to make sure you’re loaded up with all the essential nutrients.

ALL You Do: 1. For lemon-basil dressing, in a food processor combine lemon juice, vinegar, basil, mustard, oil, salt and pepper. Cover and pulse until thoroughly combined; set aside. 2. In a saucepan, combine vegetable stock and quinoa. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes or until stock is absorbed and quinoa is tender. Remove from heat. Stir in beans and prepared dressing. 3. Divide quinoa and bean mixture between two pint jars. Top with cucumber slices, cauliflower, bell pepper, red onion, kale and pine nuts. Cover and chill. 4. To serve, empty contents onto a plate, tossing to combine. Daily Values: 50% vitamin A; 10% calcium; 160% vitamin C; 20% iron Nutrition Facts per serving: Calories: 380; Protein: 10g; Carbohydrate: 38g; Saturated Fat: 1.5g; Cholesterol: 0mg; Sodium: 750mg; Dietary Fiber: 9g; Sugars: 9g; Fat: 22g; Trans fats: 0g 041759

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Richard and Deb Murphy recently moved into their new home in Eagle Lake this spring. It is mostly complete with some outside work yet to be done. They are putting the finishing touches on it as they enjoy living there. Here the Murphys share their experiences: We decided to build after looking at existing homes on the market for about one to two years. The homes we looked at were either out of our price range or needed work to meet our wants and needs. So we decided to build new and get what we wanted. We worked with Dauk Construction after locating and purchasing our lot. We chose a floor plan that Chris Dauk had built previously and made modifications to suit our needs. Chris works with Lloyd Lumber for design and materials. Randy was very helpful in answering questions and giving us product information. After making decisions on design and style we became more focused on finishes. Chris suggested Independent Paint and Flooring

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RIVER VALLEY woman  |  may • 2016

and Beth Milbrett. Beth was wonderful to work with. She listened to our vision and started pulling products to help that become a reality. Everything works so well together and we are very happy with our new home. We still have some choices to make to complete the process including window treatments and area rugs and accessories, but it is nice to be able to live in our home while we make those decisions. My favorite room in our house is the kitchen. It is the heart of the home, the gathering spot. When we chose our house plan and began modifying, most of the changes were made to this area. We added space and moved things around to give an open feel and room for our friends and family to all be together comfortably. Our home reflects our taste for mission and craftsman styles. My advice for anyone wanting or planning to build is to find a contractor you feel comfortable working with. Don’t be afraid to ask questions during the planning process. Be open to suggestions from suppliers—they have used the products and know what works best. Decide what’s most important to you and what things you can compromise on. We went to many open houses and tour of homes and this gave us the opportunity to see lots of different products and styles which helped us narrow our choices. 

Meet the Contractor Chris Dauk weighs in on the construction side of building a home. Tell us a bit about Dauk Construction: I started Dauk Construction 11 years ago when I saw a good opportunity to go out on my own as a General Contractor. I take pride in being a hands on business owner that clients can talk to and see at the job site. Building a quality product that clients are proud to call home is my main objective. What is the most important thing a homeowner should look for when hiring a contractor? My best advice would be to spend time researching. You should ask others in the community for recommendations, always call references, look for transparency in pricing from the contractor and know the materials/services you are looking at or comparing. Many times it seems to come down to price, but you may be comparing two very different products. Be thorough. What do you think is your most positive attribute as a contractor? I would say I’ve worked very hard to build a reputation for being professional, honest and friendly. I also ask that my employees do the same because they represent Dauk Construction just as much as I do. What do you enjoy most about your profession? I love seeing a project come together. There is no better feeling than wrapping up a job where the clients are delighted and their home is something we can be proud to showcase. What is the most challenging? Construction can be challenging on days where things don’t go as planned. We are in a constant state of flux and have lots of moving parts... It takes a lot of flexibility and planning each and every day.

s

Tell us your experiences building the Murphys’ home. The Murphys were great to work with from the start. I enjoyed their easy going attitude and it made the project go even smoother as soon as Beth Milbrett, from Independent Paint and Flooring, got involved. Beth was able to help Richard and Debra with so many of the tough choices that come along with building a new home. She is always so helpful and positive with our clients, they know exactly what they are getting and there are no surprises or secrets in pricing.   

RIVER VALLEY woman  |  may • 2016

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Meet the Interior designer

Interior designer Beth Milbrett, from Independent Paint and Flooring (IP&F) played a vital role in how the Murphy home came together. Tell us a bit about IP&F and what you do? IP&F is a family-owned business by mother and daughter, Bev and Amanda Stevens. We are proud to have served the southern Minnesota area for over 33 years, offering the finest quality of flooring materials, cabinets, countertops and paint by well known manufacturers. We are able to offer a large selection of flooring with a competitive advantage. We honor the traditions of good “hometown” service. We believe that a shopping experience with us should be enjoyable and easy. That working with experts will result in fewer mistakes and a much longer life to that special room or new home. Each and every individual is important and deserves only the best from us. That is why most of our clients return to us over and over and refer us to their friends and family. My job here is to help customers with any flooring sales and selections, design questions, free color consultations in their home, residential design services, new home design services, bathroom remodels and more. I work inside the showroom as well as go to clients homes, meet with contractors, coordinate with the painter, plumber or electrician as needed. Open lines of communication between the contractor, plumber, installers and homeowner are absolutely crucial to make sure the process from start to finish goes as smoothly as possible. That is where I come in, to help the home owner have one less thing to do.

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Sometimes the most challenging design spaces are the most rewarding. That is what makes this job so much fun. I love developing a relationship with my clients, getting

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RIVER VALLEY woman  |  may • 2016

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Alexandria Vo-Tech College for 2 years. He went for accounting and I went for interior design. Back then you could be certified with a 2-year degree. I had a minor in art also. Design will always be my passion, no matter where life takes me. Did you always enjoy design? I always enjoyed drawing, art and creating things. I really didn’t learn about design until I was in high school. After some thought I decided to go to college for interior design. Back then we attended college every day with non-stop classes. No computers. Every floor plan was drawn out by hand. I know kids now days can’t believe that. But it comes in handy if you’re on a job site with no internet or computer available, you are able to show them your thoughts right away. Sometimes the old ways are better!

to know them and their personalities. Their likes and dislikes, their hobbies and lifestyles. A lot of my clients turn into great friendships. That is the best part of my job. Whether it is one room that needs a facelift or a new home being built, I love helping the clients make it all come together. What drew you to this line of work? Actually I took a high school class in New Ulm called Home Economics, decorating and colors. I loved it! I was hooked. We would cut out pictures from magazines and put a room together along with paint chips. Sounds like summer camp I know, but that class sparked something inside of me. After graduation I got married and we both went to

What is your personal favorite design style? My personal favorite is country style. I’m from the south. I’m not a fancy person. I like things comfortable and cozy and simple. I like lots of wood and earth colors. I love to repurpose instead of buying new. I like items with rich character and history. Antiques and so on. I love a warm comfortable feel when you walk into a home. My style is probably “less is more.” I hate clutter and stuff everywhere. I like pieces that mean something to you, have a story connected to you. I have a lot of family pictures up in my house. I have 5 daughters and 8 grandchildren, so they are my main artwork!

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RIVER VALLEY woman  |  may • 2016

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Do you have specific Pinterest pages you follow? Not really. I like Pinterest, but it can get overwhelming. I also like HOUZZ.com. It’s like Pinterest but only pictures of new homes, remodel projects, specific products, etc. It can help you or confuse you as it shows millions of ideas and choices. Both are a great tools to help get you started and inspired. What inspires you? You know inspiration is everywhere! It is different for each person. Right now, for me personally, my twin sister Cheryl Olson inspires me. She started her battle with breast cancer this past August and just finished her 21 weeks of chemo and 25 rounds of radiation and a double mastectomy. She has shown me how to put a smile on my face every day no matter how much you may be hurting, how tired you are or how much you worry about the future. She inspires me to be the best I can be everyday, because you never get this day to do it over again! She is my hero, my other half, my teacher. What music do you listen to during your creative process? Actually I love old school music. My favorite is Earth, Wind & Fire. I love the Supremes and MOTOWN groups. I love R & B and Memphis style jazz. This probably goes back to my southern roots and living in Memphis for a year or two growing up. I really like Bruno Mars now also. Are there specific rooms or projects that bring you the most joy? I know for me, entering a home or business that has a good vibe, where you can tell everything really comes together nicely definitely improves my mood. That is what I try to give to my clients. Every project brings me joy. Just hearing the client say how much they love how it all turned out is enough for me. There are fundamentals of design to follow but in the end, the only opinion that matters is that of the client’s. If they like it and are happy with it, then I am happy too!

What did you enjoy most about the Murphy project? First of all, Richard and Deb Murphy were so fun to work with. They are one of the nicest couples I have ever met or worked with. Their style and my style are so similar. We just really clicked right away and I was able to show them selections that were spot on as far as what they were looking for. Every selection we made just worked perfectly with the next one. It almost seemed too easy. This is such a big event in their life and I enjoy making their vision of their dream home come true. It is always an honor to me to be included on their journey. The Murphys’ new home turned out so beautiful. I am proud to tag my name on it. Any advice to those looking to remodel or build a home? I always encourage everyone to call upon the outstanding designers in our area for help. It will save you time and money and headaches. And work with experts in the field. Ask around, do your homework. Make sure you work with someone that your personality matches. Go with your gut instinct, if you get a good vibe from them then you will probably work well together. Each designer or builder has a different approach and personality. I am always honest and up front with my clients. None of us have time to waste anymore. The days are never long enough it seems, the older I get. The most important part of a home improvement project or building a new home is to ask the key question: “Need to” or “want to”? I am here to help them every step of the way. Anything else to share? I hope this article inspires you to take on some design projects of your own and design a fantastic life for yourself! I would like to thank the Murphys and Chris Dauk Construction for letting me work side by side with them. RVW

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g n i y f e D avity! Gr I grew up in a small town, and I fiercely loved gymnastics. Watching Kim Zmeskal in the 1992 Olympics rocked my adolescent world. Unfortunately, there were no fancy gymnastics clubs available where I lived, and I was tall and lanky. After my mother sat me down and gently yet frankly explained that I would not, in fact, be the next Svetlana Boginskaya, I woefully accepted I needed to have a back-up career plan. Not to be deterred from learning whatever gymnastics I could, I joined the summer session. Much to my chagrin, I stood out, longlimbed and inflexible, next to the other younger, limber girls training with me. Everything was vastly more difficult than it appeared on television! Toward the end of class, the coaches would often practice power-tumbling across the mat. My heart skipped a beat. Inspired, I told myself, “I’m going to learn how to do a back-handspring, and I don’t care how long it takes me.” From that moment on, I pictured myself doing handsprings everywhere. Two glorious years later, I backward flip-flopped all on my own! However, I believe I’m better off for all the skills I picked up along the path to achieving my back-handspring goal.

Sometimes you need to take a step back and rest. We’re human beings and only have a finite amount of time in a day.

There’s a time lag before life changes, and you must plant the seeds for what you want, such as running a half-marathon or learning how to hold a handstand. Be careful not to plant the seeds for what you don’t want, like telling yourself you need to lose “x” number of pounds before you join a yoga class. I keep my goals in-check by making out two lists: a rundown of things I know I can do, and an itemization of goals I want to work towards achieving. I have to be careful to keep it simple, because

my lists are usually a hybrid of yoga, dance, gymnastics, and aerial disciplines. They’re also a function of how much stress is present in my life. I start by practicing only what I can do until I can do it well, then I push a little further or add a bit more each time, steering towards a listed goal. I break things down into digestible morsels and celebrate every advancement, no matter how small. For example, I’m currently training shoulder stands, and I’ve had to work on it in small progressions. First, it was pushing off my supporting shoulder, then walking my feet towards my body until my tailbone was towards the sky. After learning to balance, I slowly lifted one foot at a time, straightening 042158

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one leg, then the next. I’m still working towards aligning my feet and hips over my shoulders, needle-like, and I will get there because I’m taking it in steps…no matter how long it takes! Check in with yourself often. It’s ok to feel lousy. Sometimes you need to take a step back and rest. We’re human beings and only have a finite amount of time in a day. Don’t worry about how long it takes to achieve a goal, as long as you’re keeping yourself on task. Ask yourself, why you do it? Why do you go to CrossFit or Pilates? If the answer comes from a place of honesty, humility, and self-love, then achieving your goal is secondary, or the icing on the cake. If your answer is more along the lines of “I have to do this because I don’t like my body”, then your goal may be a more urgent, pressing matter. Quite frankly, that’s not as much fun as you could be having, and you should be nicer to

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yourself! Another question to ponder: Do you celebrate the success of others? When your work-out buddy can suddenly do the kipping pull-up you’ve both been working on, are you genuinely inspired? It’s important to balance the joy of creating beautiful or powerful movement and simply looking aesthetically pleasing to the eye. Both can be radiant, but the latter fades away. Discover your limits, and do not place them preconceived upon yourself. Your goals need be important to you and you only. Keep clear pictures in your mind. Happy goal seeking and path-finding! RV W Annette Perry Aerial fitness & dance enthusiast Mankato

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We aren’t your typical gym, we are a community of men & women here to support, encourage & share in successes & failures. We are all looking for something: fat loss, muscle gain, toning, a better mental state... RESULTS! CrossFit’s success is attributed to the community we have formed. Total strangers that want to know who you are and what your story is. We all have to start somewhere & all that takes is walking through the front doors!

509 20th St. N. New Ulm, MN 56073 020758

newulmcrossfit.com

507-359-1333

RIVER VALLEY woman  |  may • 2016

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C&S Supply has a great in-stock selection of quality uniforms & footwear. Special orders also available at no extra charge. We also carry medical accessories.

New Spring Styles are in!

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g n i t a r b e Cel One Year!

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Saturday, June 4 • 10-5pm Special treats, drawings, sales & lots more!

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Honk if you love Goosetown Roller Girls!

The Goosetown Roller Girls (GRG) was founded in January 2012. The 2016 Season will be the league’s fourth competitive season. As they continue to build the league and establish themselves locally, they are forming a unique partnership with the Minnesota Southbound Rollers, Austin, MN, to support each other during the 2016 season. They will be fostering skaters for each other, traveling to away bouts together and creating an ability to improve the challenge and quality of their practices, furthering their competitiveness and skills. 2016 Bout Schedule May 7 vs Med City Mafia @ New Ulm Civic Center June 4 at Roller Underground Dirty Ores, Eveleth, MN July 9 at Mixer Bout, Austin, MN August 20 at CRRG Brutal Belles at Austin, MN September 10 vs Midwest Maidens at New Ulm Civic Center November 5 at Cedar Rapids Roller Girls, Cedar Rapids, IA 

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RIVER VALLEY woman  |  april • 2016

Derby 101: The Game In roller derby the game is called a bout.  A bout is broken into two 30 minutes halves, which are further broken into 2 minutes jams (with 30 seconds in between each jam). The game is played on a large oval flat track. The team with the most points scored wins. ​The Skaters Each team has five skaters on the track at a time—four blockers and one jammer.  The jammer wears a star on her helmet cover. The blocker with a stripe on her helmet cover is called the pivot— she’s kind of like the quarterback, calling plays and controlling the speed of the pack. The pack is made up of all eight blockers from both teams. The pack lines up on the pivot line, 30 feet behind the jammers line up on the jammer line. RV W For more information visit goosetowntollergirls.com

MANKATO AREA DERBY GIRLS

SPONSORSHIP PACKET

MAD about Roller Derby

MANKATO AREA DERBY GIRLS

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removed. Flat track derby is a Roller derby is currently the fastest growing women’s sport in North fast-paced contact team sport America and continues to attract new fans while more leagues pop up that requires speed, strategy, every year. The MAD Girls’ bouting season typically runs from February and athleticism. This version of through September during which we play about once per month the sport evolved in 2001, and including four bouts played at home in Mankato. Each of these bouts hasplayer-owned quickly grown tooperated, encompass brings in more than 600 spectators on average who make up our fan is a 100% MAD and not-for-profit organization. This means every MAD MANKATO AREA DERBY more than 1200 leagues base which also continues to grow. has been conceived, orchestrated, and GIRLS run exclusively by its members and volunteers. And with ye SPONSORSHIP PACKET worldwide due, in large part, to the ease of setting up the track. It skater costs averaging around $500 per person, the sport can become relatively expensive. Thoug The MAD Girls’ two dozen diverse, strong and hard-working members can be played on any flat surface that is suitable for skating like rinks, have continued to serve as local role models, mentors and volunteers each skater purchases her own gear and skates, many costs of bout production, building rentals an basketball courts or parking lots. This greatly reduces the capital since the league’s inception in 2012. promotions cannot beto covered byamonthly dues league, alone. and allows small groups of needed start up roller derby

SPONSOR US!

SPONSOR US!

people to get an amateur league off the ground. The DIY spirit that Flat track roller derby is the distant relative of 1970s derby with the drives the sport allows leagueswith to create their own unique banked oval track, paid professional athletes and scripted scenarios The MAD Girls are approaching sponsorship the ‘give some/get some’identities mentality. With your h MAD is a 100% player-owned and operated, not-for-profit organization. This means every MAD adaptMankato their structures to reflect local communities. we will be ableand to make Area Derby Girls atheir key component in the Mankato area. Your su has been conceived, orchestrated, and run exclusively by its members and volunteers. And with ye port will help The us improve not were only our league’s financial capabilities, but those reach out to us MADaround Girls established community interest afterwho aexpensive. Q&A skater costs averaging $500 per person,from the sport can become relatively Thoug meeting that wasare held Marchof2012. Their league was formed May for sponso assistance. The following pages anin outline the packages and what you will in receive each skater purchases her own gear and skates, many costs of bout production, building rentals an they began skating Juneitems. 2012.We Since then they grown the Mankato 2012 Area and Derby Girls as well as à laincarte thank you for have your support! promotions cannot be covered by monthly dues alone. to a league of more than 20 skaters who are independent, reliable, fully involved and dedicated to their sport and each other. They volunteer their time in helpingwith not the only‘give their league succeed, but their The MAD Girls are approaching sponsorship some/get some’ mentality. With your h community as well, through their efforts to be role models to benefit we will be able to make Mankato Area Derby Girls a key component in the Mankato area. Your su that live andfinancial supportcapabilities, them. Theybut strive to who workreach out to us port will help those us improve not around only ourthem league’s those just as hard with their gear off as they do with their gear on. assistance. The following pages are an outline of the packages and what you will receive for sponso RV W support! information the Mankato For Areamore Derby Girls as wellvisit. as àmankatoareadeberygirls.com la carte items. We thank you for your

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RIVER VALLEY woman  |  may • 2016

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good TASTE

The No-Diet Approach to a Healthier and Happier Life

How freeing would it be if you committed to never starting a ‘diet’ again? If you never counted another calorie? If you eliminated the feeling of guilt that comes after indulging in a delicious dessert?

Americans spend more than $60 billion per year on dieting…an astounding amount. More and more people are dieting today than ever before and there are always new and different ‘diets’ popping up everywhere. “Lose 10 lbs. in 10 days”, “Drink this and lose weight for good” are just some of the many claims and guarantees that flash before our eyes. It’s no wonder there’s so much fixation on the scale and confusion around what we should and shouldn’t be eating. Obesity rates are at an all time high so it’s not surprising to hear that only 2-5% of those who lose weight on a diet actually keep it off. Going on and off diets causes more harm than good by decreasing metabolic rate and prompting your body to store fat more efficiently and gain even more weight. Furthermore, improper dieting has been shown to increase the risk of developing heart disease and diabetes and fosters an unhealthy relationship with food and your body. Clearly, diets aren’t the answer.

3. Focus on mindset and your thoughts. Begin and end each day with gratitude. In the morning, write down three things you’re grateful for and in the evening, write down three things that went well that day. Focusing on the good in life will help you think more positively. 4. Eat “Real Food”. Real food is food that nourishes the body. It’s minimally processed (i.e. fresh produce, fresh meats, whole eggs, etc.) and maintains its natural integrity. It respects the dignity and health of the humans who produce it, protects animal welfare and is environmentally sustainable. A diet abundant in nourishing, real food helps to maintain or achieve a healthy weight and optimal health. It provides adequate nutrients and antioxidants to support disease prevention and also provides your body with the energy it needs so that you can live life to the fullest. 5. Know what you’re putting into your body. Skip the label claims on the front of packaged food items, such as low-fat, fat-free, sugarfree, no sugar added, etc. and read the ingredients instead. If you can’t pronounce an ingredient– don’t buy. 6. Nourish with no rules and nourish with intention. Eliminate the feeling of restriction by avoiding ‘food rules’ and strict diets. Before each meal, ask yourself, “How is the food that I’m about to eat going to nourish and fuel my body from the inside out?” Focus on how the food that you’re eating makes you feel. Keep a journal to help you

It’s time to step away from restrictive diets that are unrealistic to maintain, lack individuality and guidance, create feelings of doubt, defeat, sadness and frustration and instead simply focus on nourishing your body, mind and soul in a way that makes you feel good, inside and out. It’s time to stop counting calories and eat in a way that provides you with the energy you need to live life to the fullest. Because…..YOU are worth it!

Do something special for yourself and the ones you love.

How freeing does that sound?!

Get your screening mammogram.

7 Tips to live a healthier and happier life without dieting. 1. Stop counting. Too often we get caught up in the counting of calories, points or grams and forget that a food’s sole purpose is to provide nourishment. Not all calories are created equal and individual calorie needs are dependent on a number of factors including, age, gender, activity, metabolism, hormones, thyroid function and current state of health. Basically, it’s more complicated than calories in vs. calories out so counting isn’t the answer for most people.

At ACMC we make finding time to take care of yourself easier by offering walk-in mammograms — no appointment needed. Just walk in Monday-Friday, 10:00 a.m. – 4:00 p.m. at our ACMC-Redwood Falls clinic.

2. Reconsider daily weigh-ins. Daily or even weekly weigh-ins can negatively affect your thoughts and feelings of self-worth. Don’t let the scale determine your mood for the day; it does not define who you are. You are more than the number on the scale! Instead, focus on the changes in your energy and how you feel from day to day.

We’re making it easy for you to take care of yourself. ACMC walk-in mammograms. We’ll be here when you need us. Mammography is a joint venture between Redwood Area Hospital and ACMC.

ACMC-Redwood Falls

1100 East Broadway | Redwood Falls, MN 56283 (507) 637-2985 |

www.acmc.com 043087

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discover which foods make you feel your best and which foods you might be better off avoiding. Slow down and enjoy your meal. Limit distractions, chew your food, recognize the flavors, the smells and the textures and simply enjoy your food! 7. Move your body daily. We know the benefits of movement are endless, from stress reduction to enhancing metabolism. Aim to move your body outside of your normal routine for at least 30 minutes every day. This could be in the form of walking, running, weight lifting, yoga, taking a workout class or anything you enjoy. This is also an opportunity to get outside and enjoy nature or make it social by having a friend join you.

the thoughts and actions that bring you true happiness and optimal health. Start with just one tip. Once you’ve made that a habit, move onto the next. Remember, YOU are worth it! Need more guidance with transitioning to a balanced ‘Real Food’ diet? Get a FREE 3-day Real Food Kickstart Meal Plan at www.simplynourishedrecipes.com. RV W Authors: Stacie Hassing, RDN, LD and Jessica Beacom, RDN, CLT Dietitians and Co-founders of Simply Nourished Recipes Website | simplynourishedrecipes.com

By incorporating these seven tips into your daily life, you’ll never feel the need to have to ‘diet’ again and you can start recognizing

Kato Moving & Storage

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The KEY to finding the right home is the right agent!

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236538

Discount Labs

Are you suffering from the effects of nutritional deficiencies or imbalances?

discover what you need from an Individual Blood test Why wait till you have a problem? our blood testing program can catch it before it gets out of the normal range and then with nutritional recommendations we can prevent it from becoming a bigger problem.

Discount labs are done in our certified lab by a licensed RN and sent to one of the largest laboratory companies in the U.S., LabCorp. Results are back in 1-2 days.

ExamplEs of tEsts wE can do:

• Metabolic Comp (14) - $9.20 • Vitamin D3 - $25.00 • Lipid Panel - $9.40 • Total Cholesterol - $4.00 • Hemoglobin A1-C - $10.00 • CBC - $7.80 • DSA Total - $20.00 • Thyroid Panel - Inquire • C-Reactive Protein - Inquire Additional $15.00 draw fee. Prices subject to change.

KoecKeritz realty 1106 S. Broadway St. New Ulm, MN 56073

507-404-0235

Lisa Larson REALTOR

[email protected] www.krhomes.com

Each Office Independently Owned & Operated

Broadway chIropractIc wEllnEss cEntEr

bLooD NUtRitioN SCieNCe 1510 North broadway New Ulm 507-359-4374

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— Since 1970 —

It’s Been All About

Selection, Service ThREE Great Locations! appetizers - seaFood - QuesadiLLas nachos - soups - steaks - Burritos enchiLadas - Fajitas - FuLL Bar

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And

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Authentic Mexican Restaurant 1211 E. Bridge St., Redwood Falls 507-627-7073 AND 1707 N. Broadway, New Ulm 507-359-7073

1527 N Broadway Street New Ulm, MN 56073 507-354-8778 LocaLLy owned since 1970 039492

1404 Madison aVe., Mankato, Mn 507-344-0607

open Mon. - thurs. 11-10; Fri. & sat. 11-10:30; sun. 11-9

Laterrazamankato.com

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We’ll WoW! You We Open Daily at 11am. Come Join the Fun! n Fantastic Food Your Whole Family Will Love! n Brick Oven Pizzas n Burgers n Daily Specials n Saturday Morning Beakfast n Soups, Salads n Wings n Appetizers n Steaks n Pasta n Live music Fridays Check our Calendar n Bowling n Laser Tag n Mini Golf n Party Rooms n Southern Minnesota’s Largest Arcade 40 Games!

WoW! Zone

2030 Adams St. Mankato, Mn 507-625-2695 wowzonefec.com

Re-Think Sunday BRUNCH! Sunday Morning Yoga & Brunch Morgan Creek Vineyards & instructor Kelly Holland invite you to yoga & brunch under the majestic oak. 10 a.m. Sundays June 26 | July 31 | Aug. 28 Bring mat, towel or blanket Class & brunch $30, class-only $15

Enjoy the connection of body, earth and movement in a sacred space. All-levels yoga will be followed with brunch featuring Morgan Creek Myst, a sweet and inspiring summer treat for the senses.

Featuring a wood fired brunch menu! Eggs Benny Green Eggs & Ham Hand Pie Roasted Garlic Chicken Salsa Hand Pie Organic Quiche Pie & Seasonal Fruit Morgan Creek Myst Mimosas Organic Coffee & Tea from Colectivo Milwaukee Artisan Wine & Craft Beer Tasting - Sweet Spring pairings with unique gourmet flavors of McCrea’s Caramels.

MORGAn CREEK vineyards. Register at morgancreekvineyards.com/events or 507-947-3547

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5 Ways to Revamp Your Run Have you ever wished you could just snap your fingers and be able to run a marathon? If only it were that easy. Whether you’re training for a race, want to get in shape or simply enjoy the rhythm of your feet hitting the pavement, running takes consistency and practice. “No matter where you fall on the running spectrum, there’s always room for improvement,” says Rebekah Mayer, National Run Training Manager for Life Time Fitness The Healthy Way of Life Company. “If you’re striving to become a better runner, you might need to make some changes or switch up your routine.” Below are five tips from Mayer to help amp up your run so you can feel great while making each workout count: Ease into your outdoor runs If you’ve been hitting the treadmill all winter and are just beginning to run outdoors, take it slow. Pavement is harder on your knees and joints than a treadmill belt, and your running form is a little different when you’re outside on the ground. Start by taking some easy workouts outdoors, and then progress into harder workouts. By then, all the trails will be

fully clear and your legs will have a chance to adapt. Ditch the background noise Consider leaving your headphones at home. While music is essential to beat boredom on a treadmill, many runners come to enjoy the quiet solitude or group chatter when running outdoors, especially when you run with a friend. Without headphones, it’s also easier to hear traffic, animals or approaching pedestrians. If music is absolutely necessary, try running with only one ear bud in. Make it memorable Take the time to make some of your runs a little more interesting. Is there a trail system a short drive from your home or nearest health club? Even if it doesn’t fit into your daily routine, doing some runs at a more scenic location every so often can make the miles much more enjoyable. Changing up your routine also helps keep your body challenged so you can continue to build strength and endurance. Gather your running buddies Running with friends is one of the best ways to stay motivated. Running with a buddy on a treadmill is fun as well, but an

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be gym ready sports bras up to 42E

outdoor running pal or group can help the time and miles pass more quickly. Life Time destinations nationwide host Tuesday Night Social Runs with varying distances and they’re complimentary for members and non-members. There’s nothing like good conversation to keep you entertained during your workout. Running partners can be good pace setters as well and might even suggest some new running routes or trails you’ve never tried before. Dress the part If you run in the dark, choose reflective clothing and a headlamp for safety. On rainy days, add a water resistant jacket and a cap to keep water out of your eyes. This will make the weather more tolerable. If temperatures are cool, choose an outer layer you can easily remove if you get too warm. Life Time is a firm believer that the right pair of shoes can help prevent injury, so make sure you find a pair that works for your running style. Use these tips to make the most of each run or if you’re one of the thousands of Americans who’s currently training for a marathon, check out lifetimerun.com to sign up for a virtual or in-person run training plan. RV W

FREE GAIT ANALYSIS & FooT ASSESSmENT PLuS $10 oFF A PAIR oF ShoES With this coupon. Cannot be combined with other offers. Expires 6/30/16.

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RIVER VALLEY woman  |  may • 2016

1849 AdAms st. mAnkAto, mn 56001 507-386-4609

044040

Get to know

your skin this month

The sun is shining and the weather is warmer, leaving many of us in southern Minnesota shedding some layers and baring our skin. But, when you do that, remember that May is Melanoma month and the perfect time for you to review proper skin-care etiquette for the summer ahead. Melanoma is widely known as the most serious type of skin cancer and develops in your body’s cells that produce melanin, the pigment that gives your skin its color. Not just found in skin, melanoma can also form in your eyes and rarely in internal organs like the intestines. It’s unclear what the exact cause of melanoma is but exposure to ultraviolet (UV) radiation from sunlight, tanning lamps and tanning beds largely increase your risk of developing skin cancer. To help reduce your risk of melanoma, limit your exposure to UV radiation as much as possible. Often times, melanoma can be treated successfully if it is detected early, which is why it’s so important to understand the symptoms of the disease. Melanoma can develop anywhere on the body, but most often develop in areas that have more exposure to the sun like your back, arms, face and legs. They can also occur in areas that don’t receive much sun exposure like the soles of your feet, palms of your hands and fingernail beds. These harder to spot melanomas are more common in people with darker skin.

The best thing you can do for your skin is to give it the necessary protection it needs from the sun’s harmful UV rays.

The first signs and symptoms of melanoma are a change in an existing mole or the development of a new pigmented or unusual-looking growth on your skin. It’s important to note that melanoma doesn’t always begin as a mole, but it can also occur on otherwise normal skin. An easy rule of thumb: look for the “ugly duckling” – a mole that doesn’t belong with the rest. Unfortunately, everyone is at risk for melanoma, but factors that can increase your risk include: fair skin, a history of sunburn, excessive UV exposure, living closer to the equator or at a higher elevation, having many or unusual moles, a family history of melanoma or weakened immune system. The best thing you can do for your skin is to give it the necessary protection it needs from the sun’s harmful UV rays. To help reduce your risk of melanoma and other types of skin cancer be sure to avoid the sun during the middle of the day, wear sunscreen yearround, wear UV protective clothing, avoid tanning lamps and beds

Checking for unusual moles that can indicate melanomas or other skin cancers is as easy as knowing your ABCs: A – Asymmetrical shape. Look for moles with irregular shapes, like two different halves B – Irregular border. Look for moles with notched, scalloped or irregular moles C – Changes in color. Look for growths that have an uneven distribution of color D – Diameter. Look for new growth in a mole larger than ¼ inch E – Evolving. Look for changes over time, like a mole that changes in color or shape or grows in size. Moles can also change and develop new signs and symptoms and may bleed or itch. and become familiar with your skin so that you notice changes. Seek your dermatology provider for routine skin exams to help better understand your skin and receive guidance of any questions or concerns you may have. RV W By Crista Wilkening, NP Mankato Clinic Dermatology RIVER VALLEY woman  |  may • 2016

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Run for it! A comparitive study on athletic shoes Based on a study from runrepeat.com Used by permission

1. We compiled 134,867 user reviews from 391 running shoes at RunRepeat

Based on 134,867 reviews of 391 running shoes from 24 brands, this study compares the list price of running shoes with how well rated they are. The key conclusion is that expensive running shoes are not better than more affordable ones. In fact, inexpensive running shoes are better rated than expensive ones.

2. We compiled list prices from 24 brands on the same shoes

Some conclusions first Based on 134,867 reviews and 391 running shoes from 24 running shoe brands: 1. The higher the list price, the lower ratings the running shoes get. 2. The 10 most expensive running shoes (avg. list price: $181) are rated 8.1% worse than the 10 cheapest running shoes (avg. list price: $61).

3. We made a regression on the two variables Running shoe specific: comparing 391 running shoes Below is a plot of 391 running shoes on two parameters: list price in US-dollars on the x-axis and the average user rating from 0-100 on the y-axis. The data is randomly plotted, which is the core of our conclusion – there is no statistical correlation between the list price of a shoe and how well rated it is. Actually, if you do a regression analysis, the data suggest that cheaper running shoes are higher rated than expensive ones.

3. Running specialist brands are rated 2.8% higher than running shoes from broad sports brands.

RunRepeat.com is an ad- and cost-free platform where runners and experts review running shoes. Our mission is to create transparency in the running shoe market. We do that by giving runners free access to aggregated information on reviews, rankings and unique ways of comparing running shoes. RunRepat.com is 100% independent. They do not recommend any shoes, brands or stores. “We did this study to spread the word that ‘the higher the list price the more value’ does not apply to running shoes’” says Jens Jakob Andersen the founder of RunRepeat. com. He says: “Brands have strong incentives to promote highend running shoes, but our study very clearly outlines that runners buying more expensive running shoes are less satisfied than runners buying mid-range or cheap running shoes.” Methodology The following process is the foundation of our results:

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premium running shoes, the runners are not satisfied to the same degree as with the cheaper shoes. With a price 3x higher, the premium running shoes makes runners 8.1% less satisfied and 6.0% less satisfied if you compare it to the average rating of all 391 running shoes. “People buy three times as expensive running shoes to get 8% less satisfied.” says Jens Jakob Andersen, the founder and CEO of RunRepeat.com. Visit runrepeat.com for links to reviews and rankings of the mentioned shoes (expensives): Nike Flyknit Air Max, Mizuno Wave Prophecy, Asics Gel Kinsei, Inov-8 Oroc 340, Nike Air Max, Salomon XT Wings, Adidas Springblade Drive, Adidas Ultra Boost, Nike Free Hyperfeel, Adidas Supernova Glide GTX – (affordable): Mizuno Wave Crusader, Nike Downshifter, Nike Dart, Adidas Duramo, Reebok One Guide, Vivobarefoot Ultra Pure, Saucony Cohesion, Adidas Arriba, Asics Gel Contend and Puma Haraka XCS.

Results The results are categorized into: • Shoe specific results • Brand specific results Running shoe specific: comparing 391 running shoes We dug deeper and looked at the 10 most expensive running shoes and the 10 cheapest running shoes. In this case the results are surprising. The 10 cheapest shoes had an average list price of $61 with an average user rating score of 86 out of 100. If you look at our ranking list of the best rated running shoes, you will see that only 18.9% of all 391 running shoes are rated better than the 10 cheapest ones are on average. In other words, the average running shoe is worse rated than the cheapest ones. Further, if you look at the 10 most expensive running shoes, which are meant to be top

We even looked at the top 30 running shoes and the bottom 30 running shoes and the results are the same. Expensive running shoes are getting lower ratings: “runners are being less satisfied with premium running shoes. I am aware that higher prices set higher expectations, but in any case the price should reflect the quality of the product and thereby the ratings.” Jens Jakob Andersen says. Brand specific: comparing 24 running shoe brands In this section we focus on the division of running shoe brands, and not specific models as previously discussed. This is not to

promote any specific well-performing brands. We have no incentives in this study other than sharing knowledge with consumers. Below you will find a chart plotting the average rating (y-axis) against the list price in US-dollars (x-axis). As with the specific running shoe models, the higher the list price, the lower the rating. In fact, if you do a correlation it suggest that a $50 increase in the list price of a shoe would cause a 1.4 lower average rating of the shoe.

Here are the best rated brands from best to worst: Skechers, Saucony Vibram, FiveFingers, Vivobarefoot, Brooks, Merrell, On, Newton, La Sportiva, Montrail, Nike, Asics, Salomon, Zoot, Pearl Izumi, Puma, Inov-8, Altra, New Balance, Under Armour, Mizuno, Hoka One One, Adidas and Reebok. Potential biases that influence results No study is perfect. Here are some pitfalls of this study: 1. One might expect that if a runner buys an expensive shoe, he will have higher expectations for the quality of the shoe and therefore he will more easily get disappointed. True, the more you spend, the more you expect. Though, the list price should reflect expectations. If you spend more on a running shoe, you would logically expect to get a better product. 2. The reviews are from the aggregator RunRepeat.com, which attracts a certain type of runner, which might bias results (in both directions).

Some brands are great at marketing, some are great at creating lovable running shoes, and some are great at combining great marketing with great product creation. The chart below illustrates the average user rating for each of the 24 running shoe brands. “We expected specialist running brands to outperform standard sports brands significantly, but looking at the data, there’s only a small difference. Running specialist brands perform 2.8% better than general sports brands.” says Jens Jakob Andersen. Also, the second bar chart below illustrating the average list price on 24 different running shoe brands. “There is nothing wrong with a company selling premium running shoes, but in my honest opinion, it is a problem when a running shoe brand spends massive amounts of money on marketing to promote products consumers dislike.”  Jens Jakob Andersen says.

That being said, we still believe our conclusion is right put, and that the potential biases have not influenced the data in any very significant direction. About the researchers: Jens Jakob Andersen is the lead researcher behind the study. He is a former competitive runner and teacher in statistics at Copenhagen Business School under Center Chief of the Department of Finance Dorte Kronborg. Today he is the founder and CEO of RunRepeat.com. The study was assisted by the Polish statistician Wojciech Fedyszyn and reviewed by dozens of experts before being published. The study was funded by RunRepeat.com Disclaimer: no brand or other institution influenced us in any way to do this study. We did it in our search to create transparency in the running shoe market, and not to promote well-performing running shoe brands. No brands even knew we did this study. For the complete shoe comparison visit runrepeat.com/expensive-running-shoesare-not-better-than-more-affordablerunning-shoes-study. RV W

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Be Well

Protect your child with proper immunizations The health of your child is the most important thing in the world. You protect them with shelter, safety and proper nutrition. But if you’ve missed his or her immunizations, you’re exposing your child to a litany of potentially dangerous — even deadly — diseases. The most effective method of prevention is to ensure your child receives the proper vaccination series, which typically is completed by age 6. Benefits Early childhood vaccinations protect children when they’re most vulnerable. In fact, these vaccinations help prevent 14 different childhood illnesses, many of which can have devastating effects on children. In addition to keeping your kids safe, regular vaccination of healthy children helps protect those children in the community who are unable to receive vaccinations because of health problems or allergies. This concept is called herd immunity. However, vaccination rates usually need to be greater than 95 percent to effectively protect those unable to have their shots. So, don’t forgo vaccinations because you assume others will take care of safeguarding for you.

Recommended vaccines The Centers for Disease Control and Prevention (CDC) recommends these vaccinations: • Diphtheria/Tetanus/Pertussis • Haemophilus Influenza B • Hepatitis A • Hepatitis B • Human Papilloma Virus • Influenza • Meningococcal • Measles/Mumps/Rubella • Pneumococcal • Polio • Rotavirus • Varicella (Chickenpox)

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Due to the outstanding success of vaccinations, many people in younger generations haven’t seen the terrible consequences of these diseases. Nonetheless, certain illnesses resurface as vaccination rates decrease. How vaccinations work Vaccinations use a weakened or dead antigen — a small piece of the virus or bacteria that helps your body trigger an immune system response — allowing children to develop natural immunity while facing a significantly decreased risk of harm compared to

an actual infection. And there’s no issue giving babies multiple vaccinations at once. Babies are exposed to new antigens every day, and the number of antigens in vaccines is only a fraction of what they’re exposed to environmentally. Concerns People often question side effects of childhood vaccinations. A common mistruth in the anti-vaccine community is vaccinations cause autism. There is no link to autism. The study that originally made this claim has been refuted by the journal in which it was originally published, as well as numerous other peer-reviewed, scientific journals. Side effects are minor in almost all cases and can include lowgrade fever, fussiness, headache, fatigue, loss of appetite and soreness at the injection site. Risks of serious side effects are miniscule in comparison to the danger of not getting your child vaccinated. Many of these vaccinations can be administered in groups, and there are also catch-up schedules available. Certain individuals shouldn’t receive vaccines, so discuss this with your health care provider. You can review the guidelines on the Center for Disease Control and Prevention (CDC) website at www.cdc.gov. When considering your child’s health, make sure you factor in the absolute necessity of proper childhood vaccinations. You protect your child and your community when you vaccinate. Talk to your health care team with any questions or concerns. RVW Jessica Sheehy Mayo Clinic Health System infectious diseases physician assistant. mayoclinichealthsystem.org.

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Tidy Tightwads

The Process of Pre-Spring Cleaning We all know what spring cleaning is, and you likely saw my tips in a recent issue of River Valley Woman about spring cleaning. However, before you can clean, there are a few pre-spring cleaning tasks you need to do to make the process of cleaning easier and faster. To ease the cleaning process, you will want to do some purging and organizing. That means you need to tackle the closets, drawers, and cabinets. Have each family member go through their clothing for items that they no longer wear, are out of date, too small or big, or have stains/rips. Plan to donate items in good condition, make cleaning rags out of t-shirts, socks, and flannels. Throw the rest. Go through closets and shelves of toys, games, books, shoes, and season items and do the same. Free yourself of unwanted and broken items around the house. If you have plans to fix something, set the date, run the errand, line up the help and get it done. If something isn’t getting fixed because you lack the tools or skills, hold yourself accountable to putting it in your budget to hire it done or find a friend to help. BUT… Don’t put it off. If you can’t fix it today, put it on the calendar like an appointment, and get it done. Otherwise, throw it out or recycle it! Don’t let items from the last season sit out. Find a place like a tote or shelf for snow boots, hats, mittens, scarves, winter coats, electric blankets, slipper socks, winter décor, sidewalk salt, and anything else that you no longer need during the spring season.

Got Weeds? If you’re not happy with your lawn, it’s time to give Pro Landscape Maintenance a try. We specialize in fertilizer and weed control. And we are a four-time winner of the Best Lawn Care Service Award. • Local, family owned and operated • We will control Creeping Charlie • Voted Best Lawn Care Service We are focused on providing high quality services and products at affordable prices. to find out more and to SCheduLe A Free eStIMAte go to www.prolandscapemaintenance.com today!

We’re all antsy to open up the windows and let the fresh spring breeze in. Let’s start the season off with a fresh, clean, organized home free of clutter. There will be less to clean and less to move around while you are cleaning. Once you finish cleaning you will be amazed at the extra space and stress that comes with these tasks. Having a well-organized home can make life easier and more enjoyable for everyone. RV W by Cindy Haugland tidytightwads.com

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Sun Hazards

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Ways to Protect Yourself Apply a broad-spectrum sunscreen with an SPF (sun protection factor) of 15 or higher to your face, arms, neck and hands, about 30 minutes before you drive. Wear protective clothing, such as longsleeved shirts, long pants, UV-blocking sunglasses, and hats with a brim of at least three inches all around. Apply tinting or laminating (applying UV-protective film) to the window glass. Window tinting is regulated in many states, so be sure to check local laws.

When thinking about sun exposure, you might envision yourself on the beach or exercising outdoors. But millions of Americans receive a large portion of their sun exposure where they don’t even realize it; in their vehicles. For years, dermatologists have observed that patients in the U.S. often have more sun damage on the left side of their faces than on the right. Research increasingly points to ultraviolet A (UVA) radiation penetrating through vehicle windows. UV radiation from the sun is associated with almost 90 percent of all skin cancers. Glass effectively blocks UVB, and windshields are specially treated to block UVA as well, but a vehicle’s side and rear windows allow UVA to penetrate. UV exposure we receive while driving a vehicle adds up. The more time spent driving a vehicle, the more severe the photo damage is to the left side. In countries where the driver’s side is the right side, people tend to develop more sun damage and skin pre-cancers on the right. Certain pre-cancers can turn into squamous cell carcinoma, the second most common form of skin cancer. RV W Source: Skincancer.org Geralynn R Kottschade Jerry’s ABRA Auto Body & Glass Mankato

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Treasures. . .

Discover your treasure at the many fun and unique shops in our Minnesota River Valley communities! You never know what you might find... for a special gift, or just because.

Enjoy the welcoming glow of lanterns in your home. Lambrechts has many styles, sizes and price points of lanterns for your home whether you want them inside or outside. They also carry a wide variety of battery operated candles for your lanterns. LAMBRECHTS 119 North Minnesota Street New Ulm, MN 56073 507-233-4350

"This isn’t about designing furniture, this is about creating timeless pieces that help tell your home story." - Joanna Gaines Rooms and Rest is proud to announce the arrival of the fresh and timeless Magnolia Home line by Joanna Gaines. Her signature blend of eclectic and vintage elements is sure to enhance any space with easygoing elegance. Come and see the entire collection, exclusively at Rooms and Rest 1760 Madison Avenue, Mankato, MN 56001 roomsandrest.com

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Be Gym Ready! Running, cycling, gym sessions… Our sports bras work hard, whatever your workout. Maximum support to help you deliver maximum performance. Sizes up to 42E. Bellaforma 1020 East Bridge Street Redwood Falls 507-637-1770 bellaformaboutique.com Take it easy! Southern Motion high-legged recliner adds a twist of style is rivet accents. Smooth, easy to care for leather-like material means elegance and comfort. Who says you can't have it all? Hayden’s Furniture & Floorcovering 507-723-5415 14 East Central Springfield, MN 56087

Complete your party with our deliciously sweet Gourmet Cupcakes. With assorted flavors, icings, sizes and counts, they are sure to be a hit - Pick your flavor: chocolate addiction, confetti, mocha espresso, peanut butter, raspberry lace, red velvet, salted turtle or white almond. Hy-Vee Hilltop 2010 Adams St., Mankato, MN 507.625.9070 Hy-Vee Riverfront 410 S. Riverfront Dr., Mankato, MN 507.625.1107

If the Shoe Fits.... Wear It! Try on the perfect pair as you peruse our ever-changing inventory of the latest styles in women's shoe fashions. We are Celebrating one year! Stop by Saturday, June 4th from 10-5pm. Featuring special treats, drawings, sales and lots more! Generations Boutique 326 South Minnesota Avenue St. Peter, Minnesota 507.934.7407 generationsboutiquemn.com

Summer Ready! Ease into spring and summer with this new patio set. 42" stonegate table with boulder top is accompanied by four swivel chairs covered in cocoa woven herringbone fabric. Glowing Hearth & Home 241 St. Andrews Drive, Mankato, MN 507-345-8084

Set the mood... with flameless LED candles in a variety of colors. Romantic, playful, festive or springy, you decide, it's all here at your destination location for all things home. Nordaas Home Furnishings & Decor 10091 State Hwy. 22 Minnesota Lake, MN 56068 800-658-7076 nordaashomes.com

100% Pure! Fruit Pigmented Mascara is 100% natural, 100% vegetarian. It lengthens, separates, thickens & glosses lashes. Water & smudge resistant; suitable for sensitive eyes. No tar or harsh chemicals added. Broadway Chiropractic Wellness Center 1510 N. Broadway, New Ulm broadwaychiropractor.com 507-359-4374

Folding Adirondack Chairs that require no sealing, painting or staining, and clean up with plain soap and water. All fasteners are stainless steel, and all items are made in the U. S. A. from durable, recycled high-density plastic. With no wood, there's no rotting or splinters. Comfort Craft outdoor furniture will withstand all weather conditions and never needs storage, even through Minnesota winter! DeGrood's Home Store 220 St. Andrews Drive Mankato, MN 507-388-9391 shopdegroods.com

Got Curb Appeal? You will with our eye-catching home exterior choices. Choose from a variety of stone and brick textures and today's popular siding and trim colors. We can put the SWEET in home sweet home! Design Home Center Highway 14 West, New Ulm designhomecenter.com 507.233.8440

Celebrate May! Celebrate a special occasion (or maybe just a Tuesday) with a festive margarita in your favorite flavor. Girls night out just got even better! New location now open in Redwood Falls! Plaza Garibaldi 1707 N. Broadway, New Ulm, MN 507-359-7073 plazagaribaldinewulm.com

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Rendering by Andrew Breck Planning | Design | Installation | Relocation

NEW PRODUCTS! Building a New Home? Renovating your Current Home? Visit our showroom to see the newest and latest products for your new home or current home. Call us today to schedule an "no obligation" appointment Shown above: wood panels make a stunning accent wall. Available in different colors and designs. Nordaas American Homes Design Center 10091 State Hwy. 22 Minnesota Lake, MN 56068 800-658-7076 nordaashomes.com

Radiant! Cleansing is the essential first step in a healthy skin care ritual. The patented Clarisonic Sonic Cleansing Brush uses a sonic frequency of more than 300 movements per second to deeply cleanse the skin far more effectively, yet more gently, than traditional superficial cleansing or simple rotating brushes. The result is noticeably smoother, more radiant skin. Skin Essentials, Mankato Clinic Suite 400A, Madison East Center 1400 Madison Ave Mankato, MN, 56001 507-625-6599

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The Kasota Our custom electronic height adjustable desk, inspired by the prairie and named after the Dakota word Kasota, "A cleared place," brings the feeling of nature's open spaces to your office. Each gorgeous desktop is hand crafted by a local wood worker using reclaimed timber. Prototype unveiling in May. Priced right for those who appreciate quality and unique, functional art. Local and naturally Inspiring. Office Space Design osdmankato.com 110 W Dukes St. Ste #5 Mankato, MN 56001 507-388-4405

Experience Allure® Transitional Shades. Allure Transitional Shades let you transition from the privacy of a window shade to the softened view of a sheer. You'll experience light control like none other with the option of raising or lowering your shade with privacy and light control at every level. Call Blinds & More to schedule your in-home appointment today! Blinds & More 424 Belgrade Ave North Mankato, MN 56003 507-380-5019 blinds-more.com

Light up the night Add warmth to your outdoor space with the beautiful Rivers Edge Fire Pit Table. Made specifically for the great outdoors, this warm and glowing fire will become the place to gather with family and friends for years to come. Glowing Hearth & Home 241 St. Andrews Drive, Mankato, MN 507-345-8084

Shop the way you want to shop. From anywhere, at any time. Hy-Vee makes it easy to shop for your groceries online. Shop by department, by weekly ad, or by what you have purchased in the past. Shop online just as you would shop our stores in person. Page through the weekly ads and add items directly to your cart. Sort items by dietary consideration, brand, Fuel Saver and package sizes. Pickup or delivery options available. Learn more at hy-vee.com/grocery Hy-Vee NEW ULM 2015 S. Broadway Street 507.354.8255

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River Valley Woman May 2016

It’s where intentional spaces are created and where your story is written. The Magnolia

with pieces that are unexpected, unique and when blended together, create the perfect space for your family to call “home.”

Come See the Collection at: www.roomsandrest.com

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