RVW May 2016 low res



RVW May 2016 low res
+ Artist=
Brings HOme
the silver
Lift It
Four prepare to compete
Endurance Riders
Going Down to
Old Town
May 2016 • Volume 3 • Issue 11
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Eileen Madsen
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,
RIVER VALLEY woman | may • 2016
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.
Celebrate Mom
Mother's Day is Sunday, May 8th
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885 E Madison Ave, Mankato
44 18
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]
{{ may
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
[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
Amy Leuthold
Cover Photographer
Alika Faythe Hartmann,
Despres Photography
River Valley Woman Magazine
New Ulm & Mankato, MN
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
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
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
RIVER VALLEY woman | may • 2016
By Kelly DeVriendt
Photos by
Alika Faythe Hartmann,
Despres Photography
Mitzi Roberts
Athlete + Artist
= Dancer
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.
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
"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 +
“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
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.
RIVER VALLEY woman | may • 2016
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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RIVER VALLEY woman | may • 2016
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Flannery brings home the
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
“Only one team
gets to go, and
representing the
U.S. was an
RIVER VALLEY woman | may • 2016
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
“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
“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
“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.
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
RIVER VALLEY woman | may • 2016
196 St Andrews Dr #100 | Mankato, MN 56001
(507) 344-8888 knutsoncasey.com
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.
Margaret Koberoski
Partner + Attorney
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
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
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
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
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.
RIVER VALLEY woman | may • 2016
1234 Raintree Rd., Mankato
Call 507-387-0443
[email protected]
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
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.”
RIVER VALLEY woman | may • 2016
“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
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.
include two
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
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
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
RIVER VALLEY woman | may • 2016
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
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
Thank You Greater Mankato. Proud to Serve You.
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
RIVER VALLEY woman | may • 2016
is affordable
It’s the same level care I could get
somewhere else, but a lot less expensive.
They give me discounts based on my
income, so I can keep my family healthy
without the huge medical bills.
309 Holly Lane, Mankato
507.388.2120 • www.myopendoor.info
health fair
june 25, 2016
9 am - noon
Dr. Odie
the Counselor
• refreshments
• connect with community resources
• music & activities
• photos with the Moondogs’
• drawings for prizes
Muttnik from 10 am – 11 am
• face painting
• say hi and get your picture
• building tours
taken with the odhc kids
• & more!
Dr. Flossie
Medical • Dental • Behavioral Health
309 Holly Lane, Mankato • 507.388.2120 • www.odhc.org
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
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
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
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.
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
The Ft. Ridgely
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
“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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RIVER VALLEY woman | may • 2016
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
“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
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
241 St. Andrews Drive
Mankato, MN
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
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
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.
RIVER VALLEY woman | may • 2016
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
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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A Stroll Through
Old Town
aun’rekenajoyitnog the
hile yo
Art Walk check out th
businesses along the ro
White Orchid
Women's Fashion Boutique
is filled with beautiful, one-of-a-kind attire. At every
turn you'll find made-in-the-USA items that are not
mass-produced. Shopping mindfully and locally not
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We also offer hair loss solutions,
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311 N. Riverfront Dr.,
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Top Shop
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231 Belgrade Ave. North Mankato 507.345.3058
RIVER VALLEY woman | may • 2016
New Life
to Old Town Mankato
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.
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
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
RIVER VALLEY woman | may • 2016
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: [email protected]
newulm.com or 507-233-4300.
•GAC Spring Jazz Concert,
Bjorling Recital Hall, Gustavus
Adolphus College, St. Peter, 7:30
pm. Info: [email protected]
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.
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:
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, [email protected]
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: [email protected]
goosetownrollergirls.com or
•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
•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/
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:
•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: [email protected]
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
•ECFE Vehicle Fair, Jefferson
School Parking Lot, Garden St.,
New Ulm, 5:30 pm. Fire truck,
school bus, police car; food
•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:
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
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
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
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: [email protected]
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 [email protected]
•MAD Girls Roller Derby, Verizon
Wireless Center, 1 Civic Center
Plaza, Mankato, 7 pm. Info:
[email protected]
com or mankatoareaderbygirls.
•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,
•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/
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.
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
•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]
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507.385.4463 | 507.385.4459
RIVER VALLEY woman | may • 2016
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 [email protected]
•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 [email protected]
•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 [email protected]
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 [email protected]
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/
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:
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.
•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
RIVER VALLEY woman | may • 2016
Fairgrounds, 400 Union St., St.
Sun., Jun. 5
•Motorcycle Road Run, Flying
Dutchmen Motorcycle Club,
20153 11th Ave., New Ulm. Info:
•Dairy Day at the Harkin Store,
66289 Co. Hwy 21, New Ulm, 1-4
pm. Site managed by Nicollet
County Historical Society. Info:
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: [email protected]
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
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
•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 [email protected]
•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
•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 [email protected]
•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: [email protected]
“ Years of expertise
family values that
make you feel at home ”
•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:
[email protected]
org or 507-359-9990. Info: [email protected]
Fri., Jun. 17
•Nicollet County Relay for Life, St.
Peter Community Center, 600 S.
5th St., St. Peter, 4 pm. Info: relayforlife.org/nicolletcountymn.
3 Civic Center Plaza,
Suite 210
Mankato, MN 56001
Email: [email protected]
Cell: (507) 469-9683
Email: [email protected]
Cell: (507) 304-2921
Katie & Kevin Regan
Real Estate Team
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:
•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
•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.
2015 S. Broadway Street
507-354-9833 (Pharmacy)
507.354.8255 (Store)
RIVER VALLEY woman | may • 2016
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
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
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
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
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
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
2nd Annual Spring Into Summer
Women’s Expo
Saturday, May 7th, 2016
9am – 2pm | New Ulm Event Center
• Seminars throughout the event
9:45 - New Ulm Medical Center - “Women’s Health”
11:15 - Hy-Vee - Get Hooked “Seafood Sensations
12:45 - Spinning Spools Quilt Shop “Cuddle Your Wine in an easy to make wine bag to go”
• Over 40 booths featuring a variety of vendors
For more information
contact KNUJ 860 AM/SAM 107.3 FM
at 507-359-2921 or 1-800-444-5685
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
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
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
RIVER VALLEY woman | may • 2016
Lake MiLLs kitchen ReModeL.
410 S. Riverfront Dr.
Mankato, MN
2010 Adams St.
Mankato, MN
making lives easier, healthier, happier
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.
Where there’s a helpful smile in your wellness aisle
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
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
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
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
Nordaas American Homes
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Call us today to schedule a “no obligation” appointment!
email: [email protected]
10091 State Hwy 22
Minnesota Lake, MN 56068
• Design & Planning
• Kitchen & Bath
New CustoM HoMe
• Custom Cabinetry
& Hardware
• Countertops
• Siding & Roofing
• Doors & Windows
• Deck & Porch
• Fireplace & Stone
• Flooring & Tile
New CustoM kitCHeN
• Lumberyard
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& Décor
New CustoM lAuNDry
HoMe furNisHiNgs & DeCor
reNovAtioN & ADDitioN
pole BuilDiNg
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
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.
Tell us your experiences building the Murphys’
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
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.
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
Our Designers
Can Help You
Fall in
with Your Home
All Over AgAin.
Stop in & See
Beth Today!
RIVER VALLEY woman | may • 2016
C onstructing Houses...
C reating Homes
New Construction • Additions • Remodels
Decks/Patios • Kitchens
DaukConstruction.com | Eagle Lake, MN | 507.351.5993 | [email protected]
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!
Flooring Experts so you
don’t have to be!
1107 Cross St.
North Mankato
Mon.-Thurs. 9am-8pm; Fri. 9am-6pm;
Sat. 9am-4pm; Closed Sun.
RIVER VALLEY woman | may • 2016
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
RIVER VALLEY woman | may • 2016
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RIVER VALLEY woman | may • 2016
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RIVER VALLEY woman | may • 2016
D avity!
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
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RIVER VALLEY woman | may • 2016
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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
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RIVER VALLEY woman | may • 2016
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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 043100
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
MAD about Roller Derby
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
quickly grown
brings in more than 600 spectators on average who make up our
fan is a 100%
not-for-profit organization. This means every MAD
base which also continues to grow.
been conceived,
run exclusively by its members and volunteers. And with ye
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
dues league,
alone. and allows small groups of
start up
roller derby
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
the sport allows
to create
own unique
banked oval track, paid professional athletes and scripted scenarios
The MAD Girls
are approaching
the ‘give
mentality. With your h
MAD is a 100% player-owned and operated, not-for-profit organization. This means every MAD
their structures
to reflect
local communities.
we will be ableand
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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
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who are independent, reliable,
fully involved and dedicated to their sport and each other. They
their time
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the Mankato For
Girls as wellvisit.
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la carte items. We thank you for
RIVER VALLEY woman | may • 2016
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
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 |
RIVER VALLEY woman | may • 2016
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
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
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
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• Thyroid Panel - Inquire
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Additional $15.00 draw fee. Prices subject to change.
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Each Office Independently Owned & Operated
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RIVER VALLEY woman | may • 2016
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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
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All-levels yoga will be followed with
brunch featuring Morgan Creek
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Featuring a wood fired brunch menu!
Eggs Benny
Green Eggs & Ham Hand Pie
Roasted Garlic Chicken Salsa Hand Pie
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Morgan Creek Myst Mimosas
Organic Coffee & Tea from Colectivo Milwaukee
Artisan Wine & Craft Beer Tasting - Sweet Spring pairings with
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Register at
or 507-947-3547
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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outdoor running pal or group can help the
time and miles pass more quickly. Life Time
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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
PLuS $10 oFF
With this coupon. Cannot be combined
with other offers. Expires 6/30/16.
Plantar fasciitis
or other aches &
pains? We can help!
by marvelle’s
1020 E Bridge Street • Redwood Falls
507.637.1770 • www.bellaformaboutique.com
RIVER VALLEY woman | may • 2016
1849 AdAms st.
mAnkAto, mn 56001
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
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
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:
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
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
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.”
The following process is the foundation of
our results:
RIVER VALLEY woman | may • 2016
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
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.
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
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
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
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
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
RIVER VALLEY woman | may • 2016
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.
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.
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)
RIVER VALLEY woman | may • 2016
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
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.
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
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.
sponsored by
Listen to GeorGe &
Jess For a ChanCe to
quaLiFy For a vip trip
to nashviLLe For
the CMa MusiC
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.
by Cindy Haugland
Specialized Commercial
& Janitorial Services
No Matter How Small, How Specialized,
From Hospitals to Coal Mines.
We are Here for You.
Serving Southern MinneSota
• Carpet cleaning
• Windows
• Sanitize, germicidal, eliminate
infectious germs
• Our service is consistent day after day
• Service one day per week or 24/7
• Attention to detail and personal service
Voted Your
#1 LAWn CAre
• General Office • Industrial • Banks
• Medical Clinics • Retail
Established 1979
126 South Belmont Dr. Mankato
RIVER VALLEY woman | may • 2016
Sun Hazards
in Your Vehicle
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
Same Great People.
Same Great Service.
Call Today!
1671 E. Madison Ave.
Mankato, MN 56001
Auto Body Repair
Mom’s Choice
Auto Glass Repair
& Replacement
Mother’s Day is Sunday, May 8
National Lifetime
Limited Warranty
Hwy 15 South
New Ulm, MN 56073
507-233-8810 800-967-3390
RIVER VALLEY woman | may • 2016
Connections . . .
n Qualified Intermediary for
tax deferred §1031 exchanges
Providing a link between business
owners and thousands of readers
each month. Post or pick up virtual
business cards here!
“I Believe in Putting
My Clients first.”
1028 N Riverfront Dr.
Mankato, MN 56001
Clark W.
of Mankato, LLC
More than 35 years
of providing quality
products & service!
• Trees • Shrubs
• Landscaping
& Much More!
River Creek Nursery
Bob Webb Insurance Agency Inc.
1300 South Broadway, PO Box 427
New Ulm, MN 56073-0427
[email protected]
Nicollet, Minnesota
507-354-3151 Toll Free 800-480-0868
Hours: M-F 8:00 - 5:30; Sat. 7:30 - 4:30
Open The First Weekend of Each Month
Landscaping • Outdoor Living • Lawn Maintenance
Marketplace Mall • consignMent
Antiques, Vintage, Home Décor & More. Custom
Painting Furniture. Mother Earth Chalk Paints.
coMing soon: Yoga, jewelry classes,
Pinterest Parties & More! Contact us for more info!
retaining Walls
Water Features
edging - sod
rock - Mulch
MoWing - triMMing
edging - Weeding
sPring/Fall cleanuP
tree/shruB Pruning
New Ulm • 1200 South Front St. • 354-6001
6 East Central Street
Springfield, MN
Hours: First Weekend of
the month: Thurs. 12-6;
Fri. 12-6; Sat. 10-4;
or by appointment
300 Saint Andrews Drive, Suite 210
Mankato, MN 56001
Located in Community Bank Building
Instant Results!
• Wrap
• Facial
• liFestyle
[email protected]
lea Kleinschmidt
Ind. It Works Distributor
Want a Better Lawn?
If you’re not happy with your lawn, give Pro Landscape
Maintenance a try. We specialize
Four-time winner of the Best
Lawn Care Service Award.
Local, family owned & operated
We will control Creeping Charlie
• Voted
Best Lawn
For information
on bookings,
Mayo Clinic care close to home
1-877-412-7575 (toll-free)
[email protected].new-ulm.mn.us
Beauty ServiceS:
Our Global Mission:
River Valley Woman ConnectionsImproving
Section quality of life by
(Provided in-studio and on-location)
radically reducing chemicals
in our homes.
Hairstyling (no cuts/colors),
airbrush makeup & hair
extensions by appt. only.
SAVE Time – Decrease cleaning time by 75% or more.
SAVE Money - Save up to 90% on cleaning products!
Norwex helps make cleaning fast,fun and easy and teaches
your family how to improve their health and environment!
JAcki BouSkA, Norwex Independent Sales Consultant
30070 251st Avenue, Le Sueur, MN 56058
Home: 507-665-6635 | Mobile: 612-770-9542
[email protected] www.jackibouska.norwex.biz
326 S. Minnesota Ave.
Suite 2E
St. Peter, MN 56082
Save Money
at New Ulm Furniture
La-z-boy - Flexsteel - Ashley
& more!
Furniture - FLooring
WindoW treAtments
Dan Hansen - Locally owned
& operated business.
16 n German St.
Downtown new Ulm
Serving Mankato, N. Mankato, St. Peter,
New Ulm, Waseca, Owatonna & Fairmont area
[email protected]
Free Delivery!
real estate service
Joel Brinker
507-340-5637 jbrinkerrealtor.com
Each office is independently owned and operated
Beauty ServiceS:
(Provided in-studio and on-location)
Hairstyling (no cuts/colors),
airbrush makeup & hair
extensions by appt. only.
326 S. Minnesota Ave.
Suite 2E
St. Peter, MN 56082
Annette Perry
Advertising Representative
[email protected]
1430 Westridge Road
New Ulm, MN 56073
Call 507-233-2000
888-507-7236 Toll Free
Hypnosis • Mindfulness
Chemical Dependency Assessments
Email: [email protected]
Cell: (507) 469-9683
Email: [email protected]
Cell: (507) 304-2921
3 Civic Center Plaza
Suite 210
Mankato, MN
Now accepting new patients
Deb Latzke, MS, LPCC, LADC
Behavioral Health Clinician
Katie & Kevin Regan
Real Estate Team
New for 2016:
• Public Welcome!
• Women-Only Golf Schools:
Every Tues. for four weeks, you pick
the month, May, June, July or Aug.
[email protected]
We’ll be here
Event Decor
when you need us
Welcome Baby.
for Mommy and Baby
& Photobooth
with obstetrics care
At ACMC we care about your
health and the wellbeing of
your baby. Our team of health
care providers offer prenatal,
delivery and postnatal care.
From your first appointment
to your delivery, ACMC will be by
your side every step of the way.
“The nurses were absolutely amazing! They
took fantastic care of me and my baby. I’m
so very grateful for all they did for us.”
-Anonymous patient survey
Birthing Center
Cilek, M.D.
Danielson, M.D.
Family Medicine
Family Medicine
Friese, M.D. McCallum, M.D.
Olson, M.D.
Family Medicine
Family Medicine
Family Medicine
Julie Kircher,
R.N., C.N.P.
Krystle Dillon,
Nurse Practitioner Nurse Practitioner
ACMC-Redwood Falls
1100 East Broadway | Redwood Falls, MN 56283
Close to Home
1419 N Riverfront Dr . Mankato
(507) 637-2985 | www.acmc.com
RIVER VALLEY woman | may • 2016
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.
119 North Minnesota Street
New Ulm, MN 56073
"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
RIVER VALLEY woman | may • 2016
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.
1020 East Bridge Street
Redwood Falls
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
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
Hy-Vee Riverfront
410 S. Riverfront Dr., Mankato, MN
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
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
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
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
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
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
RIVER VALLEY woman | may • 2016
Rendering by Andrew Breck
Planning | Design | Installation | Relocation
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
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
RIVER VALLEY woman | may • 2016
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
Office Space Design
110 W Dukes St. Ste #5
Mankato, MN 56001
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
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
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
2015 S. Broadway Street
Cancer care for you.
Support for your family.
Our expert oncology team is committed to helping you and your family through every step of the
cancer journey — physically and emotionally.
At Mayo Clinic, we’re engaged in cutting-edge research and connected to unrivaled knowledge and
resources, resulting in the best care options for you, close to home.
Mayo Clinic Health System in Fairmont | 800 Medical Center Drive
Mayo Clinic Health System in Mankato | 1025 Marsh Street
Mayo Clinic Health System in New Prague | 301 Second St. NE
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: