♪ Sitting here is getting boring ♪ ♪ Guess that's just how it's been ♪ ♪ Everybody's talking about how it's all just pretty times.

♪ - [Woman] Coming to (indistinct) Rochester, Minnesota.

♪ Soon we'll all be up before it's noon ♪ - [Woman] R-Town.

♪ And I can't help but think ♪ - All right, last year was quite the adventure, 2020, and we all experienced the impact of the pandemic.

And so many of us are trying to reconcile and honor those experiences and unpack what has occurred as we move into 2021.

I have a very special guest, Reverend Emily Carson.

Welcome.

- Thank you, it's wonderful to be with you.

- I'm looking forward to having this conversation with you because I think it's really important to reflect and look back on what we all experienced in 2020.

So first and foremost, I wanna know how 2020 was for you.

- It was a year of a lot of learning.

There were so many lessons learnt and it was a year in which I think I learned a lot about what matters and what doesn't matter, and that there's a lot for which to be grateful.

- Mm-hmm.

And I think the challenge for some people is trying to look from the balcony, so to speak and see what to be grateful for.

How would you suggest people kind of unpack 2020, honor that and move into 2021 with those experiences making it even better for themselves and for their loved ones?

- What a cool question.

Thank you.

Yeah, I think one of my mantras for 2020 was, and prayers really, may I have the courage to be present with what's real.

And sometimes I'm so eager to get to what is pleasant or what is good that I fast-forward through just being present with what is real.

And I think 2020 was that opportunity for all of us.

And so when we think about how to really learn what we can from the past and from 2020, it's about giving ourselves space to be present with what we experienced, the joys and the challenges.

And that can be a... Journaling can be one way to do that kind of reflecting or having conversations, Zoom coffee dates with friends to intentionally reflect on what we experienced and what we learnt, the good and the bad can be a really beautiful way of acknowledging what we've experienced individually and collectively.

- Do you think that your connections are stronger now having to be in kind of this virtual space?

Or do you think it's limited your connections?

- When I started 2020, I had so little experience with Zoom.

And then when so much of my professional life shifted to Zoom, I really believed that it was going to always be subpar.

I didn't really believe that Zoom would end up being this way that real human connection does happen.

And now I look back and I would say absolutely, like really meaningful connections have happened over the course of the past year with loved ones and friends and family.

And now when I'm having a Zoom interaction or a digital interaction, I'm not even thinking about it in my mind like this is subpar or this isn't as valuable.

Sometimes I forget that there's even an internet that's connecting us, and I just feel like I'm in the same room with people.

So while it isn't the same, it is valuable.

And I will love to be in-person when that can happen safely, but I'm amazed at what this is gonna make possible for the future now that so many of us appreciate digital connection in new ways.

- Yeah, I agree with you, I can't wait to be able to be in-person with people like you and so many other friends.

I mean, I'm an extrovert, so that's something that I miss considerably, but I also see the value in being able to have connection over virtual platforms.

What are some resources that you recommend that people utilize, so that they can work through some of their experiences and maybe have some spiritual or insight that could help that'd benefit them?

- One of the best resources that I would recommend people is their very own breath.

When we slow down and take time to really breathe with intention and to notice our inhale and exhale and just slow down, that creates more openness in itself.

So I would encourage people to pay attention to your breathing, slow down.

A notebook and a pen, those are resources you have right in your own home.

The library, if there are, if books help you to have tools to reflect upon, make use of the library, and make use of your network of connectedness.

You have people in your life who would love to reflect with you and to partner with you, and to be honest and real with each other.

I just came from a Zoom meeting where it was a group of friends reflecting together and just talking about what's real.

So take advantage of the relationships that you have in your life and keep building that sense of community.

Because as much as we needed each other in 2020, we're gonna need each other in 2021 as well.

- Isn't that the truth?

What is the positive affirmation that you would like to end a good note on for this for 2021?

- A world of possibility awaits.

- That's good.

That's good, we've experienced such uncertainty, but there's lots of possibility.

Thank you so much, Emily.

It's a joy having you on the show.

- Thanks so much, Danielle.

(upbeat music) - [Woman] R-Town is brought to you in part by the following amazing people and organizations.

- [Man] The Minnesota Arts and Cultural Heritage Fund and the citizens of Minnesota.

- [Woman] And the members of KSMQ Public Television, thank you.

- Be sure to stick around, we have much more coming your way on R-Town.

We visit with MasterChef contestant, Shari Mukherjee, to experience some of the new year's hottest recipes.

Then we check in with 125 LIVE aesthetician, Liz Guevremont; and Dr. Amit Sood visits with us to discuss how we can all find resilience in the new year.

But up first, we check in with the Rochester Community Bike Club to see how they're helping to bring bikes to communities that need them.

(upbeat music) - The mission of the Rochester Community Bike Club is to provide a bicycle to everybody in the community who needs a bicycle as a transportation to get access to local resources in the community.

Hi, my name is Miguel Valdez, and this is Rochester Community Bike Club, Pata de Perro.

Rochester Community Bike Club started back in 2011, I used to volunteer for a summer camp with Latino kids and other minority kids to prepare them to attend college, to plant the seed of the idea of attending college in the future.

I was aware of a similar program like this in Oakland, California, where kids get through in a bike and be part of a club if they maintain classes, if they show up to school, be on time and stuff like that.

So they get a bike and they get to personalize it.

So that's how we started our club with kids from the summer camp.

We asked for bikes in the community and we got some bikes and we have the kids fix them, and then they got a bike during that summer to go and participate in the summer at the summer camp.

From day one kids who have been part of the club, they have really good outcomes, I would say because first of all they come and we explain the case that this is their space.

We let them know that this is their club and we want them to run the bike club.

So kids keep coming.

We only asked kids to come at least three times to volunteer and they get to earn a bike, a helmet and a lot.

We have in the past few members actually do that.

They've been volunteering here and then they earn it, they have gain a job at some of the bike shops in town.

And once they got the skills here and the next year there is a summer and they're looking for a job and they've been able to connect with some of the local bike businesses.

And also, there is some kids that really embrace the cycling culture, and I see them now they're adults and they're still biking around the town.

I learnt to bike on my sister's bikes in a Banana Bike with flower bike.

And I really want a bicycle when I was growing up after watching the ET movie, all the kids were on their BMX, and I want a bike so bad.

And that year all my friends got a bike, but I didn't have bike that Christmas until the next Christmas.

So when I got my bike, I was trying to keep up with their tricks and stuff like that, and I did a big jump and I end in probably cracking my tailbone, hit my head and I left the bike on the street and I just ran home.

As a child I remember a lot of independence, and we can see that with our members because we take kids from 10 and older, and we expect them to get here on their own, and we close the doors at 7:00 and they go home.

They don't have to depend on their parents.

The city is not too big, but it's still safe enough where kids can commute by bicycle.

Once you are here, you are in an environment that is friendly, and that transfer, I guess, when we interact with our members or when a new member comes or parents bringing their kids, we just try to portray that to our members and to the community that this is a welcoming environment, and we want everybody to be safe and happy.

(upbeat music) - [Woman] For more information about this story and other R-Town features, connect with us on Facebook, Twitter at KSMQ #RTown or ksmq.org/RTown.

♪ I'm just a mirror ♪ ♪ You check your complexion ♪ - Hi, I'm Danielle Teal, your moderator for R-Town, the show about Rochester with a brand-new segment called R-Spotlight for KSMQ Public Television.

I'm super-excited, and we'd like to thank 125 LIVE for our guest today, is gonna to be something that I think a lot of us are looking towards in 2021 with a bit of pampering.

And welcome my guest, Liz Guevremont.

Thank you for being here.

- Hi, thank you for having me.

- Yeah, we're excited to have a conversation around your business because you do do some pampering.

And, of course, the background is absolutely beautiful.

Where are you at right now?

- So I'm in my studio at 125 LIVE, I just rent a space from them.

And, yeah, we're here in my room where I do all my services.

- And you have beautified it, and what kind of services do you do?

- So I'm an esthetician, so I do facials, makeup, waxing, spray tans, lash lifting, tinting, a whole list of stuff.

- Yeah, I'll take one of all of that.

(laughs) - Yes, please.

- Definitely, the pandemic has showed many of us how much we need those things in our lives to feel good, just rejuvenation and taking care of ourself.

How has your business pivoted in the face of the pandemic and survived?

- Oh, yeah, I actually just went on my own in October, and honestly I'm doing great with the pandemic.

People are supporting local, people want to see one person instead of going down a large space with a hundred girls working there, and I feel very supported by Rochester.

- Awesome.

How can people get ahold of you to check it out?

- So I do have a website, LooksByLiz.GlossGenius.com that I'm on, I'm also at 125 LIVE here, (indistinct) center is where we're located.

And then, yeah, my website, Facebook, Instagram, on everything it's Looks By Liz at 125 LIVE.

- Awesome, thank you so much.

I'll definitely be hitting you up for maybe some eyebrow stuff.

- I love it.

(laughs) - Awesome, thank you so much for being on the show.

Thank you for tuning into R-Town spotlight.

This is Danielle Teal, your moderator with KSMQ Public Television.

Huge thanks to 125 LIVE for hosting, and for Annie Krenik, she's our producer, and (indistinct) she is an intern that is learning the ropes here on KSMQ.

You can also catch up with us at Facebook or Twitter at KSMQ #RTown.

♪ 'Cause I ♪ ♪ I'm in love ♪ During the January 4th City Council meeting, the four newest council members took their oath of office.

Back in November.

Brooke Carlson was elected as the next City Council President; Mark Bransford as City Council member for Ward 2; Kelly Rae Kirkpatrick for Ward 4; and Molly Dennis for Ward 6.

During this meeting, Mayor Kim Norton also gave a State of the City address.

The council meeting is available for viewing on the city council website at Rochestermn.gov as well as the full agenda and information for future council meetings.

This summer we got used to spending as much time as we could outside, and this winter not much has changed.

Quarry Hill Nature Center is hosting a Friday Night Lights hike Friday, January 15th; and Friday, January 29th.

Luminaries will light your way as you hike through the prairie.

The trail is unpaved and not stroller friendly though.

If the trails are covered in snow, feel free to bring your own snow shoes.

Also be sure to stop by the prayer house to warm up by the bonfire and enjoy a cup of cocoa.

Multiple bonfires will be available to accommodate social distance guidance.

Mask are required.

Hikes will occur every half hour from 5:30 p.m. until 8:00, and tickets are $5 per person, two and up, and that includes a cup of hot cocoa.

Tickets are available on Quarry Hill Nature Center Event webpage and their Facebook page at Quarry Hill Nature Center.

If your whole family is attending, please register with your household, and remember to stay socially distanced while enjoying the hike.

If there's anything the pandemic has brought us, it's an appreciation for our local animal shelters.

Paws and Claws Humane Society and your "Baby, it's cold outside!"

auction has moved online from January 24th to January 29th.

The auction will be hosted on Facebook Live.

To purchase items, you will need to securely register a credit card with the Paws and Claws auction service.

If you win an item, your credit card will be charged at the end of the sale.

All items will need to be picked up on Sunday, January 26th, from noon until 4:30 at the Paws and Claws Shelter.

Please printout your receipt and bring it with you to pick up your item.

All pickup will be done curbside and there's no need to enter the shelter.

For more information about the auction, visit Paws and Claws website or their Facebook page at PCHSRochester.

Coming up next, we visit MasterChef contestant, Shari Mukherjee in this week's Walkabout segment.

(upbeat music) This is Danielle Teal with R-Town Walkabout.

I'm excited, I'm here with Shari Mukherjee, and we are gonna be looking at some new hot trends.

She was the MasterChef.

We are literally in her home right now.

So there are a lot of trends coming for 2021.

I think one of the most fun trends is the grazing board, cheese board, charcuterie board, whatever you wanna call it.

I just like to call it grazing board because I don't always put cheese on it, I don't always put meat on it, you can kind of do your own thing.

So here you can see, I have a whole bunch of ingredients.

You can make this as healthy or as unhealthy as you would like.

(laughs) - [Danielle] I mean, mine would be unhealthy.

- I have a few different things, you do not have to have a board.

So if you don't have a board at home, this is just a really beautiful cutting board.

If you don't have that, grab a plate, grab whatever you have, it's fine, it'll work.

So to create a board, I like to think of color and I like to think of variety.

So the first thing I would do is if I'm doing a cheeseboard, I would put down my cheese.

This is a semi-soft and there's a lot of rules (laughs) say to making a cheeseboard.

I think you can throw those out the window and just really do you.

If you like what you're putting on it, that's the most important thing.

If you don't like blue cheese, don't put it on.

- [Danielle] I'd bring all the cheese on it.

(Shari laughs) - I have kids, so even looking through your pantry, finding things like Goldfish Crackers, these are perfect.

- [Danielle] Distance learning, kids are home, this is the perfect scenario and setup for kids to graze, and to come and get something healthy as well.

- Oh, yeah, I mean, I do lunches like this for my kids all the time.

A little bit of meat, this is a little prosciutto with cheese in it.

- I'm getting hungry.

- Kind of a variety.

I like to think of color because people eat with their eyes, and kids especially are more likely to try things if it's pretty.

- [Danielle] How did you become MasterChef?

- We bought this house, we put on the TV, the first night first show that popped on the TV was MasterChef, the very first season.

I watched it, I didn't even know who Gordon Ramsay was.

- [Danielle] Mm-hmm.

- I said, that's the show I'm gonna be on.

- [Danielle] Wow!

♪ That when things get better ♪ ♪ In 2021 ♪ ♪ Ra-Ra-Ra-Ta-Ta-Ta-Ta ♪ - With regard to the new year as time to make resolutions and following 2020, there is no time like the present to work on resilience and well-being.

With us today, Dr. Amit Sood, creator of Resilient Option program and Executive Director of the Global Center for Resiliency and Wellbeing is here with us.

Welcome Dr. Sood.

- Thanks Danielle, thanks for having me.

- We're so excited, and a full disclaimer, I do know Dr. Sood from previous endeavors and I'm really looking forward to connecting with you on this because I know how much value you add to the community and to me personally as an individual learning about resiliency and well-being.

So if you could, Dr. Sood, very briefly describe your experience in resiliency and well-being and how did you come into this work?

- So I've been working in the resilience space for the last, about 15 to 20 years.

I started in internal medicine and when I saw patients, pretty much every patient I saw had stress, which was impacting their illness, their ability to take medications and live a good quality of life.

And so I thought maybe addressing that aspect will really help everybody.

So I started researching neuroscience and evolutionary biology and a number of disciplines and sort of developed this resilience program that you call Resilient Option program and SMART program.

And we have tested it in over 30 clinical trials, offered it to over a million people globally and so on.

So, yeah, for about 20 years.

- That's amazing.

And now is the time to really be looking at resiliency and well-being, especially after 2020, people were stressed out obviously because of some stressors during that year.

People experienced illness, they experienced layoffs, not being able to access services that they typically are able to do.

What are your thoughts around that and how did you personally handle 2020?

And what do you recommend to other people as reflecting on 2020?

- Those are all great questions.

The solutions are, of course, customized many times, but one thing that I've been doing, which I invite you all to do is to look at resilience from an immunological perspective.

We all wanna have a healthy immune system in order to fight the infections, prevent the infections and have good vaccination response.

So I don't know if you know, Danielle, if you don't sleep well for three nights and have the vaccine on day four or if you slept only four hours for, let's say, three nights, then your vaccine response will be much less compared to you sleeping well the previous three night.

So I'm working on optimizing my immune system through a number of approaches.

One is making sure I'm not micronutrient deficient, which basically means I don't wanna be low on vitamin D and other multivitamins and minerals, so I'm eating healthier.

With winter is coming, we are likely to be vitamin D deficient very quickly.

Two is, I wanna make sure that I'm sleeping adequately and having restorative sleep.

Three is, I'm not either too sedentary or running marathons every other day, so balanced exercise.

- [Danielle] Wait, did you say you're running marathons?

(laughs) - I am not.

- Okay.

- So the idea is to be physically active, but not running marathon.

- Okay.

- Because if you run marathons every other day, your immune system senses that my owner is being chased by wild dogs every day, so he's gonna die anyway.

(Danielle laughs) Why bother about having good anti-viral immunity?

And then I'm focusing on experiencing more uplifting emotions, so finding micro-moments of joy, lowering stress, improving relationships, trying to forgive all hurts, trying to seek forgiveness for my mistakes in the past.

And then I'm working on, I'm focused on making sure that the air, water and food I'm eating is as pure as it can be.

So those are the different aspects: diet, exercise, sleep, stress, relationships, happiness and some creative pursuits.

I think that together has been my response in addition to, of course, wearing masks and doing everything else that you have to do to keep safe.

- Dr. Sood, that's a really great punch list to go through.

One that I wanted to touch on specifically because relationships have been strained, not only due to the pandemic, with kind of boundaries and sort of things.

People have different views as far as the guidelines for COVID restrictions and that sort of thing, but also related to politics and how the elections went.

What are your recommendations in handling relationships into 2021?

- So several things.

One is, when you have these 88 keys on a piano, if you want each key to be sounding identical to the other, then you won't be able to create music.

So I think it is wonderful for us to recognize that we all will be sounding a little bit different, and that variety is what creates the beauty.

And so accepting, honoring, welcoming differences, I think is one very important thing.

The second thing is binocular effect.

When you look at the moon with your bare eyes, it looks gorgeous.

You take a pair of binoculars, it starts showing all these scars.

So that's what happens when we get to know people, people come close to us, we start seeing all their imperfections.

And that is what has happened in the pandemic, we are living close with each other in the family or with friends and such, and so we're finding imperfections in our partner and loved ones that we didn't know existed, so adjusting for that binocular effect.

And all that converges to one line, or maybe three words, which is, assume positive intent or API.

So when you find somebody who is different, upset, somebody annoying or angering you, you just start off with, I'm gonna assume positive intent.

And when you explore, you will find 90% of the time that they were actually well-intentioned.

When you start with peace and assuming positive intent, both the parties when they start that way and focusing on gratitude and compassion, then most relationships become affiliative instead of adversarial.

- Dr. Sood, that is such a good perspective to end a good note on and look towards 2021.

Assume positive intentions as far as 2021 and what it may have to offer.

We really appreciate you being on the show.

How can people find out about how they can gain this good knowledge from you and wisdom?

- Oh, yeah, so if you go to ResilientOption.com or StressFree.org, both go to the same place, you will find all the content.

We are running a year long, "2021: Your Year of Healing Program."

It's free, it's accessible to everybody, where we are sharing one daily insight and practice and an audio for people to apply in their life.

So you're welcome to go to ResilientOption.com.

- I will definitely look that up and start doing that.

Thank you so much, Dr. Sood, for being on the show.

You're amazing and such a value to this world.

So thank you so much.

- Thanks for everything that you do.

Thank you, friend, for participating.

- Yes, thank you.

And we hope that you all are well and stay safe.

We'll see you next time on R-Town, the show about Rochester.

♪ Ra-Ra-Ra-Da-Ta-Ta-Ta ♪ ♪ Ra-Ra-Ra-Da-Ta-Ta-Ta ♪ ♪ Ra-Ra-Da-Da-Ta-Ta-Ta ♪ ♪ Ra-Ra-Ra-Da-Ta-Ta-Ta ♪ ♪ Ra-Ra-Ra-Da-Ta-Ta-Ta ♪ ♪ Ra-Ra-Ra-Da-Ta-Ta-Ta ♪ ♪ Ra-Ra-Ra-Da-Ta-Ta-Ta ♪ (upbeat music)