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Women's Health 101

It’s a day especially for women, free to attend and open to the public. The day will include screenings, educational booths and presentations on a variety of health-related topics. Come and learn the latest information on diet, exercise and common medical conditions. Get a free blood pressure screening, cholesterol check or body composition test.
WH101 Infographic

Keynote Presentation

How Our Thinking Impacts Our Experience

1:00-2:30 p.m. - Windfeldt Room - Lower Level

Live above the line: How our thinking impacts our experience
National speaker and trainer Willow Sweeney will help us understand how positive or negative thoughts can impact life situations. By recognizing when we go "below the line," we can learn how to handle these experiences with more grace and dignity and bounce back "above the line."

Download presentation handout in PDF

Presentation Topics

Achy-Breaky Back“Mistake-ys:” Protecting Your Neck, Back and Spine

9:30-10:15 a.m. – Kremers Room – Lower Level

10:45-11:30 a.m. – Kremers Room – Lower Level

Strengthening your “core,” the muscles in your stomach, lower back and hips, can lead to good back, neck and spine health. At this session, you’ll learn the best postures for sitting at your desk, sleeping and doing other activities to prevent back or neck pain.

Kristen Heckendorf, DPT, St. Cloud Hospital Rehabilitation Center

Download presentation handout in PDF

Awareness Through Movement®

10:45-11:30 a.m. – Internal Medicine – 2nd Floor

Noon-12:45 p.m. – Internal Medicine – 2nd Floor

The Feldenkrais Method® is an educational system for learning to use your entire body with ease and grace. Posture, breathing and general good feeling can be enhanced through simple, verbally-guided sequences and movements. Be prepared to try your hand at some of the ideas in this method.

Sister Marie Reisinger, GCFP, Sisters of the Order of St. Benedict

Balance & Vertigo

9:30-10:15 a.m. – Diabetes Classroom – 2nd Floor

Noon-12:45 p.m. – Kremers Room – Lower Level

If you have dizzy spells and feel like the world around you is spinning out of control, this presentation can help you get back on solid ground. It will cover the various types of vertigo, their connection to balance and how you can deal with both vertigo and balance issues.

John Sipe, PT, St. Cloud Hospital Rehabilitation Center

Download presentation handout in PDF

Beans for a Healthy Heart

Noon-12:45 p.m. – Windfeldt Room – Lower Level

A plant-based diet is encouraged for a healthy heart. In this cooking demonstration, dietitians from the CentraCare Heart & Vascular Center will showcase four recipes (see below) that use different types of beans. Samples will be provided to the first 100 people.

Jessica George, RD, and Konnie Zimmerman, RD
CentraCare Heart & Vascular Center


Decadent Fudgey Brownies

Layered Greek Dip

Pinto Bean and Salsa Dip

Quinoa Salad

Beginning a Running Program at Any Age

Noon-12:45 p.m. – Pediatric Break Room – 1st Floor

Have you ever considered running or doing a 5K? With warmer weather coming, now’s the time to give it a try. So lace up your sneakers and learn the basics of beginning a running program – how to start, how fast to progress, what to wear and when to stop.

Kelijo Fernholz, MS, ACSM-RCEP
CentraCare Heart & Vascular Center

Chronic Pain

10:45-11:30 a.m. – Windfeldt Room – Lower Level

When pain lasts longer than a few months, it can be extremely frustrating, affecting both physical and emotional well-being. It can interfere with our work, our play and our relationships with our families. Carl Melling, MD, will discuss why we have pain, where it hurts and how to treat various problems.

Carl Melling, MD, CentraCare Family Health Center/St. Cloud Hospital Family Medicine Residency Program

Download presentation handout in PDF

Dealing with Difficult People: Stop Pulling Your Hair Out

10:45-11:30 a.m. – CentraCare Clinic-Obstetrics & Women’s Health – 2nd Floor

Noon-12:45 p.m. – Hughes, Mathews Room – Lower Level

Do certain people “press your buttons?” Do they say or do things to hurt you? Do you end up feeling anxious or negative as a result? Dealing with difficult people is never easy but you can learn effective strategies to use when dealing with them at home, work, school and clubs or in teams. By using a few easy steps, you can make your interactions with them much more enjoyable. Bring your questions, as this talk will be interactive.

Diane Reller, MS, LMFT, LADC, Staff Psychotherapist
St. Cloud Hospital Recovery Plus

Download presentation handout in PDF

Gain Health Through Weight Loss

9:30-10:15 a.m. – Hughes, Mathews Room – Lower Level

What do you want to gain after shedding weight? Better health? More energy? Greater freedom to enjoy various activities? This talk will provide simple tips for losing weight and improving overall health.

Erica Klimmek, CNP, and Steph McGreevy, CNP
CentraCare Bariatric Center

Download presentation handout in PDF

Growing Your Own Produce: From Sprouts to Squash

9:30-10:15 a.m. – Windfeldt Room – Lower Level

10:45-11:30 a.m. – Hughes, Mathews Room – Lower Level

Interested in growing your own produce, but don’t know where to start? Join Joan Olson from Prairie Drifter Farm as she shares information on getting started or improving your skills. Leave with tips and resources for sourcing seeds, supplies and know-how for growing produce, such as sprouts on your kitchen counter, winter squash in your garden or anything in between.

Joan Olson, Organic Farmer, Prairie Drifter Farm

Download presentation handout in PDF

Hey There, Gorgeous

9:30-10:15 a.m. – CentraCare Clinic-Obstetrics & Women’s Health – 2nd Floor

Noon-12:45 p.m. – CentraCare Clinic-Obstetrics & Women’s Health – 2nd Floor

The journey of love, connection and joy begins by believing you are enough. Now. As Is. Let’s talk about the things that get in the way and discover ways to increase positive emotion, engagement, meaning, relationships and accomplishments.  

Joni Steffens, RN, CNM, Sexuality Counselor & Educator, CentraCare Clinic

Mind Your Mind: Memory as We Age

9:30-10:15 a.m. – Pediatric Break Room – 1st Floor

10:45-11:30 a.m. – Pediatric Break Room – 1st Floor

Does challenging your brain keep you healthy and ward off memory issues? Exercise for the mind is as important as exercise for the body. Learn tips to keep the mind healthy, what normal changes to expect with memory and aging and signs of dementia. 

Kathleen Rieke, MD, CentraCare Clinic - Neurology

Download presentation handout in PDF

Stress & Sleep

10:45-11:30 a.m. – Diabetes Classroom – 2nd Floor

Noon-12:45 p.m. – Diabetes Classroom – 2nd Floor

Everyone experiences a bout of bad sleep on occasion. Many times, the demands of a busy work and home life force you to sacrifice sleep, or there may be something on your mind that’s preventing you from sleeping. Whatever the cause, the result of a prolonged, untreated sleep issue can take its toll on your body, your health and your everyday living. Learn about stress, its affect on sleep and easy tips to protect your sleep for greater peace of mind.

Jennifer Miller, PhD, LP, St. Cloud Hospital Sleep Center

Download presentation handout in PDF

Tai Chi for Chronic Pain

9:30-10:15 a.m. – Internal Medicine – 2nd Floor

Tai Chi is one of the best alternative and natural treatments for chronic pain. This low impact form of exercise helps to stretch and strengthen your body without putting too much pressure on your joints. Tai Chi can make living with chronic pain feel like a walk in the park. Wear loose, comfortable clothing so you can try for yourself some of its slow, rhythmic and meditative body movements.

Paula Woischke, Whitney Senior Center

Seating is limited in each room. Please arrive early to ensure your spot.

More than 20 free screenings, presentations & more!

Total Value:  $585


Aromatherapy is the practice of using natural oils to enhance psychological and physical well-being. Attendees identify and choose personal preference for essential oil and opportunities for aromatherapy. Provided by St. Cloud Hospital Integrative Therapy.  

Ask-a-pharmacist consultation

When it comes to your health, there is so much to know. Your pharmacist is an expert in the use of medicines and an important member of your health care team. Bring a list of your medications (with dosages) and questions about prescription drugs, over-the-counter drugs, herbal products or dietary supplements. Get answers regarding side effects, interactions and medication management. Provided by CentraCare Pharmacy. 

Balance self test

Balance problems are known to increase significantly with age. Take this simple written questionnaire to determine if you may be headed for a fall. Your provider can help you determine if you may need a balance screening test from a qualified clinician. Provided by St. Cloud Hospital Balance & Dizziness Program.

Bladder Satisfaction

Bladder health can have a huge impact on quality of life. If you fear sneezing, long car rides or not finding the nearest bathroom, take this survey that will help you determine the severity of the issue and what options may be right for you. Provided by CentraCare Clinic - Adult & Pediatric Urology. 

Blood pressure

Blood pressure is important because the higher your blood pressure is, the higher your risk of health problems in the future. If your blood pressure is high, it is putting extra strain on your arteries and on your heart. Over time, this strain can cause the arteries to become to become thicker and less flexible, or to become weaker. Provided by nursing students from the Minnesota School of Business.

Bosu standing balance test

The Bosu, a half-ball-shaped training tool, is great for testing your balance. Provided by St. Cloud Hospital Balance & Dizziness Program.

Bra consultations/fittings

One size — or brand — does NOT fit all. A great fitting bra shouldn’t dig, pull, poke or otherwise cause discomfort. Take a few minutes to learn helpful tips that will help you enjoy the benefits of a well-fitted bra, including good posture, no pinching, slimming appearance and increased self-esteem. (Especially helpful if you’ve lost or gained weight recently.) Provided by Bellaforma by Marvelle’s and Hanger Clinic.

Cardiac risk assessment

When you pick up lab results from the CentraCare Heart & Vascular Center booth, take advantage of a 5-minute, personalized interpretation of your lab results (fasting HDL, cholesterol and glucose). Provided by CentraCare Heart & Vascular Center.

Cholesterol ($10 value)

Cholesterol is a fat-like substance made by your body to make cell membranes and hormones. When cholesterol is high, your risk for heart disease, stroke and other chronic health conditions increases. Provided by CentraCare Laboratory Services and sponsored by the St. Cloud Hospital Volunteer Auxiliary.

Depression screening – self test

Is it the blues or something more serious? This is an interactive, online questionnaire, taken in the privacy of your home, to help you determine if you have signs of depression. Provided by St. Cloud Hospital Women's Behavioral Health.

Foot evaluation & nerve testing: for early peripheral neuropathy ($65 value)

This screening is for diabetic patients and tests if you are able to feel sensation on the bottom of your feet. Patients with diabetes often cannot feel discomfort and may be at increased risk to develop complications. Provided by Central Minnesota Foot & Ankle Clinic.

Functional reach test

A quick and simple test that measures how far you can reach forward beyond arm's length, while maintaining your balance. Using a yardstick mounted on the wall at shoulder height, you will reach as far forward as possible. The test has been shown to be predictive of falls in older adults. Provided by St. Cloud Hospital Balance & Dizziness Program.

Glucose ($10 value)

Fasting blood sugar is used to screen or monitor how well your body is processing sugar. Diabetes is a common disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other foods into energy needed for daily life. Provided by CentraCare Laboratory Services and sponsored by the St. Cloud Hospital Volunteer Auxiliary.

Hearing ($25 value)

Hearing screening tests provide a quick and cost-effective way to separate people into two groups: a pass group and a fail group. Those who pass are presumed to have no hearing loss. Those who fail are in need of an in-depth evaluation by an audiologist and also may need follow-up care from other professionals. It is recommended that adults be screened at least every decade through age 50 and at three-year intervals thereafter. The screening takes approximately 5-10 minutes per person. Provided by the Hearing Clinic of St. Cloud Ear, Nose & Throat, Head & Neck Clinic.

High-density lipoprotein (HDL) ($10 value)

High-density lipoprotein (HDL) is believed to carry cholesterol away from your arteries and therefore lower your risk for heart disease. Low HDL puts you at a higher risk for heart disease. Provided by CentraCare Laboratory Services and sponsored by the St. Cloud Hospital Volunteer Auxiliary.


Massage has many proven health benefits. Enjoy your free 10-minute chair massage compliments of Justina’s Massage.

Medical alarm screening – self test

How do you know if and when a medical alarm (such as Link to Life) would be beneficial to you or a loved one? Take this simple written questionnaire to help determine if you could benefit from the peace of mind of a medical alarm. Provided by St. Cloud Hospital Link to Life.

Sit to Stand testing

The Sit to Stand test is a timed test to determine how many times a participant can sit in a chair and stand back up without using his/her arms. It's a test to determine flexibility, leg strangth, balance and risks of falling. Provided by CentraCare Health Home Care & Hospice.

Sleep – self test

Take a written quiz to learn if you have a serious sleep condition. Provided by St. Cloud Hospital Sleep Center.

Stroke risk assessment

Together with a stroke specialist, you will complete a questionnaire about stroke risk factors and, if found to be at risk, will review educational information. *Please bring blood pressure and cholesterol results if possible. Provided by St. Cloud Hospital Stroke Center.

Vein screening ($25 value)

Sensors placed on the calf measure blood flow while the participant flexes her foot. The screening can indicate problems with circulation. Provided by Hanger Clinic.

Video otoscope (ear drum and ear canal video) ($65 value)

A video otoscope is hooked up to a video monitor so you can see your ear canal and ear drum. Provided by the Hearing Clinic of St. Cloud Ear, Nose & Throat, Head & Neck Clinic.


Half of all blindness can be prevented. A vision screening does not replace an eye doctor’s exam, but it can help to identify people who are at risk for eye disease. The screening covers near and distant visual acuity and takes approximately 3-5 minutes per person. Provided by PineCone Vision Center.

Three – 45 minute sessions with provider ($375 value)

Please see the event program for a list of speakers who generously donated their time.


Women's Health 101

Presented by:

CentraCare Health

              with generous support from the
St. Cloud Hospital Volunteer Auxiliary


 Sponsored by:

Spirit 92.9

Times Media logo




What attendees of Women's Health 101 said about the event:

"Thanks for all the smiles of the workers, helpers and those at booths. Thanks for making it possible. Today was my gift to myself."

"This was a great day to celebrate women and women’s health issues. Thank you very much!"

"Very friendly and upbeat staff and volunteers working. Awesome positive feeling."

"I enjoyed the day. It wasn’t just health-body related, but included the emotional-spiritual also. An overall great day. Thanks!"

"I think it was very well done. The topics were all of value to me. The booth people were very friendly and informational and not pushy. I would recommend this health fair to everyone. A great day for me."


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 View photos from the event