stride june 2013

A healthy, happy summer for the whole family! pg 24up

bike your way to a

GIFT CARD pg 34

Shape It Up

Newlyweds Newlywedswith the

pg 38

une 2013J

family issue

the

J

free

PUBLISHERSpotlight Media LLC.

www.wedomagazines.com

President/FounderMike Dragosavich

Editorial DirectorAndrew Jason

Stride EditorKylee Seifert

Graphic DesignMike Dragosavich, Andy Neidt, Sean Walsh

Research/ContributorsAmanda Ahrenholz, Elizabeth Huwe, Elizabeth

Erickson, Candice Grimm, Joe Kerlin

SPOTLIGHT MEDIA

General ManagerBrent Tehven

Marketing/SalesTracy Nicholson, Todd Graf, Melissa Chase,

Stephanie Haremza, Patrick Stoa

Distribution ManagerSeth Holden

AdministrationErika Olson

Executive AssistantNichole Snyder

PHOTOGRAPHYJesse Hoorelbeke of J. Alan Paul Photography (jalanpaul.com), Caitlin Abrams, Alison Smith

[email protected]

CONTACT502 1st Ave N Ste 100 | Fargo,ND 58102

[email protected]

Stride Magazine is published by Spotlight Media Inc. Copyright 2013 Stride Magazine & fmstride.com. All Rights Reserved. No parts of this

periodical may be reproduced without written permission of Stride Magazine & fmstride.com. Stride Magazine & fmstride.com will not be held responsible for any errors or omissions found in the magazine or on

fmstride.com. Spotlight Media Inc., accepts no liability for the accuracy of statements made by the advertisers.

potlightmediaS ™

Stride Magazine is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations along with digital versions at

fmstride.com.June 2013

ince we hardly

had a spring and

therefore, (some of

us) may have skipped

out on spring cleaning, we can now

commence with our summer cleaning

as usual. Excuse the old cliché, but it’s

the perfect time for ‘out with the old

and in with the new.’ That’s exactly

what we’ve been working up to here

at Stride. The last couple of issues,

we’ve been playing around with a few

new things to better serve you... our

devoted readers.

We’ve finally honed in on how to make

our magazine as useful and helpful

as possible. You’ll notice that we

have added some new categories to

help you flow through the magazine

nicely. We’ve put all of our wonderful

information into one of these four

categories: community, health and

fitness, nutrition and family.

Community will focus on people

and charities doing positive things

throughout the FM area. Health and

Fitness will include important 411 for

your sweat sessions, health topics and

provide you with the inspiration and

motivation that you need to reach your

goals. Nutrition will cover anything

that you may be wondering about

when it comes to food, healthy eating

and will keep you updated on what

the professionals are saying. Family

will take different angles on family

topics, whether it be health, fun or

all the top priorities for you and your

loved ones.

While we are thrilled about these

new sections, we will still provide you

with your favorites like, Shape It Up,

Unique Workouts and plenty of those

inspirational, touching stories you

love. As we introduce this new format,

we hope that you embrace it and give

us feedback on what you like about

it and if there are any improvements

that can be made.

As the FM community welcomes

summer, please welcome this juicy

issue that is plum full of fun, exciting

content and information! We hope

that you feel well informed and

have learned a few new things after

reading through this exciting June

issue.

from theSIn wITH THE nEw!

Editor

4 Stride • June 2013

701.478.77003120 25th St S, Fargo || www.fatfreezefargo.com

(701) - 478 - 7700

Shape It Up with the newlywedspg 38

CONTENTS

Give BackSpotlight Media teamed up with a West Fargo middle school to create a magazine.

Paving the wayBe inspired by a couple of local teenagers who have gone above and beyond.

Cuckoo for coconutsOverwhelmed by the variety and benefits of coconut items? Check out this guide

to help clarify what’s what and how to incorporate them into a healthy diet.

WORDS OF KIDSDOMEnjoy some profound thoughts from local kiddos about their dads.

Summer camps for kidsWe compiled a list of some fun summer camps for your kids.

UNIQUE WORKOUTThe perfect quick outdoor workout for any summer day. This workout will strengthen your functional muscles and help you tone up for the dog days of summer under the sun.

8

18

44

21

11

16

STORIES

Biking FM

pg 34

We Want your input!LET US KNOW IF YOU HAVE SOMEONE OR SOMETHING THAT WOULD FIT IN THESE ISSUES.

Here is what we are working on...

[email protected] | FACEBOOK.COM/FMSTRIDE | 701-478-7768

COVER

STORYpg 24

JULY AUGUST SEPTEMBERTop Trainers Issue: We put some of the top trainers in the area to the ultimate test of strength, brains, endurance and a little common sense (it’s all in good fun) to see who comes out as the top trainer.

Men and Women of Service Issue: It takes a selfless person to sacrifice for their loved ones, their community and complete strangers. This issue is in honor of all the amazing, strong men and women that serve our community. We’ll take a look into the inspiring lives they lead.

Doctors on the Spot Issue: Highlighting doctors, from all medical fields, who are giving back to the community and saving lives, one day at a time both in and outside of the doctor’s office.

in every issue We try to include topics that cover Health, Family, Fitness, Charity, Style, Services, Community organizations and Events.

In the future


Andrew

Jesse Brent

Melissa

Andrew

NIChOLEJoe

Kylee

CandiceAlison

Amanda

Tracy

ErikaLiz

Sean Seth

Elizabeth

MIKE

Andy

MEET THE TEAM!

Stride • June 2013 7

Spotlight Media teamed up with Cheney Middle School in West Fargo to work with their 8th grade class on bringing history alive. They worked with Tim Scully's social studies class in making a magazine based on a fictional but historical North Dakota city.

Spotlight helped them design their "magazine" that they produced for their city. They will then take all those "magazines" and print them off for the students. Over 100 kids worked on this project.

Last month...

DONATIONS DON’T HAVE TO

COST YOU A DIME

What are you doing for

your community?

Give Back


com

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Two Local Teens That Are Making A Difference

Fargo-Moorhead is full of ambitious, determined and inspiring individuals who don't even have their high school diploma yet.

Local youth have been leaving their imprints throughout the community. Not just by volunteering but by heading up and organizing some of the area’s most noteworthy events. There seems to be a ripple effect of youth diving in to donate their time, resources and efforts. Here are two FM teens who have helped pave the way for many other youth in the area to step forward and get their hands positively filthy in the community they love. By Kylee Seifert

Photos by J. Alan Paul Photography

FIVE LANGUAGES OF

LOVE

PAVING THE way

com

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FIVE L

ANGUA

GES O

F

LOVE

I think that youth opportunities are the most important, and one of the

strongest investments a person can make is investing in another

young person.

KRISTINA HAGGEDALThe Investor of Humanity

This blonde haired, blue eyed, recent South High grad is heading off to Dartmouth

College in the fall to embark on her college career in Cultural International Studies. While she looks forward to making a name for herself on the East Coast and growing as an individual, her intentions are set on settling back where her heart is and where she has always called home: Fargo. "I want to come home because this is a community that I love,” Haggedal said. “I don’t want to be somewhere where I don’t know people. I love the connections."

Haggedal was originally inspired by her first Pay It Forward tour in Duluth a few years ago. A woman who was served by the shelter, which Haggedal had been working at, came back to work there after she was able to get on her feet. The woman told Haggedal and her friend, who were assigned to peeling potatoes, that they may not realize it but having them donate their time to peel potatoes meant there would be enough for dinner that night. She explained to the girls that people are always willing to donate money, but donating time is hard to come by. Haggedal realized, "I have time and I want to give my time because it allows me to enable the other people who have the resources to give."

From there, Haggedal started donating her time to the Metro Youth Partnership, Youth Summit and Fill the Dome. All of these organizations emphasize the importance of youth making executive decisions and creating their vision. Through her experiences with adults in the community, she thinks it is important for youth in the area to realize many adults believe in them and therefore encourage them to step forward and do something bold in Fargo-Moorhead.

"I want all youth in Fargo to feel like they belong. Yeah, the weather isn’t always great… but it’s the people that make a place. I want a bunch of projects going on by students because they feel there are adults that believe in them. I see a more youth driven community… and I think it’s becoming that way."

Kristina explained how she uses the "Five Languages of Love" in all of her relationships.

FIVE LANGUAGES OF

LOVE

”

”• Touch• Words• Service

• Time• Gifts


com

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Her language of love is words and while she applies it to relationships, she also challenges herself to find the other person's language of love so that she can create something meaningful for them.

MARK STAPLESThe Instigator of North Dakota Day

of Caring Youth Involvement

He’s a young kid, with a huge heart and soaring dreams. "Once you get an inspiration for service,

that’s just something that follows you your whole life and I think that will be something that follows me through whatever I do," explained the fresh grad from West Fargo, Mark Staples.

It all started for Staples when he ran for President of Student Council. His campaign platform was making "Day of Caring" a statewide and more youth-driven day. After becoming Vice President, he was encouraged to continue to pursue his platform. Before Staples knew it, he was directing 2,000 students from 52 different North Dakota high schools and collaborating with eight different United Way chapters. "I felt like there was an untapped resource of students volunteering in their community. I figured we can pull that out more. That brings a vitality to it all. You can serve your community and your school," Staples said about the North Dakota Statewide Student Day of Caring. He also has been involved in Fill the Dome, the West Fargo School Board, Student Council events and charity work.

Although he intends to return to the FM area, Staples plans to head to the East Coast in the fall to study at Harvard University. "I've always envisioned myself in the FM area because it's a community… everyone is concerned about one another and there are so many opportunities. It’s a growing place in a good way." He even joked about possibly taking his experiences and organization skills and putting them to use on the East Coast, stating he may even start a "Boston Fill the Dome."

As Staples begins a new adventure in the fall, he feels blessed to have had the experiences he has had in the Midwest; he’s learned many life lessons that will benefit him in the future. He now feels confident speaking in front of large groups and has learned the best ways to work as a team. Staples explained how he applies all his experiences to everyday situations, “I like to think that I lead by example. I help give people the example for service by being the example.”

I’ve always thought, let’s be realistic, but why be realistic

when you can aim for higher and see what you can get.

”

”14 Stride • June 2013

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WANT MORE INFO?If you’re looking for information about the events and date of ND Statewide Student Day of Caring, contact your local United Way or visit unitedway.org.

TalecrisPlasma Resources

800 Holiday Drive, Moorhead(218) 287-2700

grifolsplasma.com

In addition to meeting the donation criteria, you must provide a validphoto I.D., proof of your current address and your Social Security orimmigration card to donate. Must be 18 years of age or older to donate.

Donors Wanted!Your compensation for time in our center will be to the following:

$150 in 3 Donations NEW DONORS1st Donation $40, 2nd $50, and 3rd $60

RETURN DONORS$25/$50 = $75 /week

BUDDY BONUS: $50

Our patients thank you.

Walk in or call for anappointment to get started today!

Here in the Midwest... coconuts are associated with far away tropical lands, near equator type weather and reminiscent of fond

vacation memories. The scent sends us on a journey into a world of aqua blue water, tanned skin, sand covered suits and a tropical drink in hand.

While we may not have all of that at the tips of our fingers in the Midwest, we can still tap into that by cooking with coconut products.

There seems to be a new craze with the different types of coconut products and the health benefits they offer. When it comes to dropping an

extra dollar or two on a cooking item, it is probably a good idea to figure out the purpose and use of each product. Here's a breakdown for six

commonly used and locally found coconut products.

It may have a few skeletons in the past, but then again who doesn’t? As this product is popping up in more recipes, we can’t help but wonder, what gives? Turns out this magic ingredient is plump full of healthy, beneficial fats and is a great sub for olive oil.

This is dairy free and digests well. The sweet taste is a great additive to smoothies, recipes or just to enjoy a big glass of. Sub for other milk products.

Eat it by the spoonful to satisfy a sweet tooth or drop a dollop into a recipe. Coconut Butter aids in weight loss, say what?! Yep, indulge and enjoy! Sub for any other type of butter.

Coconut milk sans the H20... which is why it’s the texture it is. It makes for a great dairy product substitute. Steer clear of accidentally grabbing cream of coconut, which is plump full of sweeteners.

Healthy people’s Gatorade! This is one of the best things to drink to rehydrate. It’s low in calories, low in sodium, hardly has any sugar and full of electrolytes. Take that, sugary sports drinks!

GOING Cuckoo FORn

utr

itio

n


Gluten free, high in fiber and protein and the ideal substitute for white or wheat flour. It is slightly sweet which means less sweetening in baked goods, bonus!

Ingredients• 1 banana, peeled• ⅓ cup pumpkin puree• ½ cup sunflower seed butter • ¼ cup coconut oil, melted• 3 tablespoons honey• 1 teaspoon vanilla extract• 3 eggs• 3 tablespoons coconut flour• 2 teaspoons instant coffee • ¼ teaspoon cinnamon• ¼ teaspoon baking soda• ¼ teaspoon baking powder• pinch of salt• For French Toast

• 1 egg• ½ cup canned coconut milk• ½ teaspoon vanilla extract• pinch of cinnamon• two tablespoons coconut oil

Instructions• Preheat oven to 350 degrees.• Combine banana, pumpkin puree,

sunflower seed butter, coconut oil, honey, vanilla extract and eggs in a food processor and puree until smooth.

• Throw in the coconut flour, instant coffee, cinnamon, baking soda, powder and pinch of salt. Puree until completely mixed.

• Distribute ingredients into lined muffin tins.

• Cook in oven for 20-23 minutes or until completely cooked through.

• After done cooking, either eat them as muffins OR let them cool for french toast.

• After muffins are cooled, slice each muffin in half, width wise.

• Heat up a large skillet over medium-high heat, add a bit of coconut oil to the pan and then submerge french toast rounds in the french toast mix.

• Place in hot pan and cook on both sides for 2-3 minutes.

• Once french toast rounds have cooked on both sides, top with whatever you desire (i.e. honey, bananas, strawberries) and enjoy!

By Kylee Seifert

Photos by Stride Staff

*recipe from paleomg.com

Words ““ OF

Kidsdom

kids always seem to unknowingly lighten the load with their lighthearted humor and one liners. While they may not always make complete sense, they do remind us of a simpler time in our lives. Here are some words of wisdom and profound thoughts from some local (future) philosophers.

"He hibernates under blankets and he snores like a donkey."

"My dad calls me ‘monkey’ so they are my favorite animal.'"

In honor of

Father's Day

What's the funniest thing your dad does?

If you could make your dad a healthy dinner, what would it consist of ?

"Carrots and some Mac N' Cheese." "Carrot cake!" "I would make him fruit salad!"

Bella

EMILY

Makynna

MichAela

No matter what the situation...

Top Row:

BOTTOM Row:

KARISSA


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ReadingWritingFriendshi-MathematicsMusicArtsSocialStudiesEnglishHisGeographyLanguageMHistoryPlaytimeMathematicsSocialStudiesHistorysFriendshipsSocialSkillsReadingWritingFriendshiReadingWritingFriendshi-MathematicsMusicArtsSocialStudiesEnglishHisMathematicsMusicArtsSocialStudiesEnglishHisGeographyLanguageM

New Expansion!Kindergarten-Grade 1Small Class Sizes!

Growing to Stay Small!

Call Deb at [email protected] us at www.oakgrovelutheran.com

Join our family!

We’ve been at Oak Grove for four years and are thankful every day

that we made that decision. Our boys have made close friends

and have also grown close to their teachers because of the small

class sizes. Since they are able to join any activity they want, the

boys can explore and discover what they enjoy. We are so excited

to hear that Oak Grove is expanding their Elementary School

- now more familes can experience Oak Grove like we have.

The Sunderland’s - Tammy & Derek with boys Davis, Dallas, Dylan; Grades 7, 2, and 5

New Hands-On Science Lab for Kindergarteners, First Graders and Pre-K!

When: July 6th, 2013Registration @ 10:00 • Official Connected Float Time @ 12:00!

Where: Zorbaz on Little Pine

people floating on a raft or floatation device.

$10 to join the funSign up the day of. Parking at Paul Miller Park (shuttle)

Guiness World Record Guiness World Record

Kinship

is Floatin to a

Kinship

is Floatin to a

1,0001,000

For More Info. Contact:Kinship in Perham, MN

(218) 346-7102

*BYOF (bring your own �oatation)

Proceeds will be matched by the Otto Bremer Foundation to Kinship of the Perham Area

“Mentoring Children Makes a Di�erence”

Costume Contest:Best Group Costume Wins Gift Certificate

From Zorbaz!

THE BEST MEDICINE FOR YOUR ACHING JOINTS

OSM

ORTHOPEDIC AND SPORT MEDICINE SPECIALISTS OF FARGO

8am - 5pm (mon - Fri)

•Total Joint Replacement•Sports Medicine•Joint Ligament Reconstruction•Arthroscopic Surgery•Fracture Care•General Orthopedics

Office Hours:

Philip Johnson, MD, PCOrthopedic SurgeonPhilip Johnson, MD, PCOrthopedic Surgeon

Dr. Johnson Specializes in:

(701) 478-0307 2829 South University Dr.

Suite 2A, Fargo, ND 58103

orthosportmedfargo.com

SummerCamps

www.royaljewelersfargo.comDOWNTOWN FARGO | (701) 232-2491

With dozens of camps and

programs to choose from, the

Plains Art Museum provides the

perfect opportunity for kids to get

creative over the summer! From

exploring the art of ceramics to

painting a masterpiece, there are

programs for everyone to enjoy.

SummerCamps

It's summertime... and that means countless

opportunities to get your kids active. Children

have been enjoying summer vacation for years

by leaving the comforts of their home to go

experience fun and excitement at summer camps!

Here are some opportunities for your children to

make new friends and memories that will last a

lifetime at summer camp. By Joe Kerlin

Plains Art Museum

Photos courtesy of Jenny Sue Photo

For more information on these camps,

visit plainsart.org or call 701-232-3821.

All Day Art CampA day long adventure in the world of art!

Your kids will have the opportunity to get

creative with instructors Kaylyn Gerenz

and Chelsea Lee as the kids will have a

blast creating their very own masterpiece.

The ART of BOOKS, Literacy, and ScienceWhat better way to get your child

interested in literature than having

them create a book they can call

their own? Your child also has the

opportunity to learn about the

interesting and mysterious world of

science in the Metamorphosis class.

Half Day ART CAMPSThe Plains Art museum is offering half day

camps for children curious in the world of

Garden Art and Batlik. Originating in Indonesia

and the Middle East, Batik is an art method

of producing colored designs through dyeing

textiles. The Half Day Art Camps also offer

“Meet the Artist, Be the Artist” days where your

child has the opportunity to learn from the pros.

Just for TEENS Have a high schooler that is interested in building

their art portfolio? The Just for TEENS camps at

the Plains Art Museum have what you are looking

for. Your teen will have the opportunity to discover

themselves as an artist and finally get to work on

that portfolio that will follow them for the rest of

their lives. Just for TEENS will also be offering a

Sculpture on the Wheel camp where your teen will

learn the art of spinning clay.

Summer CeramicsThe Art Museum will be offering nine classes

this summer to introduce ceramics to your

child. Learn from the best this summer, as

this hands-on art form will be a skill to last a

lifetime for your child.

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Don't have the resources for an Alaskan getaway? North Dakota Farmers Union has many other camp opportunities for your kids throughout the summer. Sign your child up for some of the overnight camps. From Wesley Acres to Heart Butte, every camp has something your child is looking for in a summer camp. Go to the website ndfu.org/calendar for more information on the summer camps offered by the North Dakota Farmers Union.

North Dakota Farmers Union

Alaska Farm Tour

Your Alaskan adventure is on the horizon with the Alaska Farm Tour offered by the North Dakota Farmers Union. Your vacation starts with a two day tour of the great city of Anchorage and then moves to the interior of Alaska to the six million acre Denali National Park. Your Alaskan vacation ends with a seven night cruise aboard a Princess Cruise ship that will sail through the scenic northern pacific into Seattle. Spots for the 11 day trip are filling up fast so be sure to contact Jeff of North Dakota Farmers Union ASAP!

Jeff WillerPhone: 800-366-8331 x108Email: [email protected]

Photos courtesy of Collette Vacations

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Camp Fuel 2013

Jeff WillerPhone: 800-366-8331 x108Email: [email protected]

Photos courtesy of ADA Camp Sioux Staff

Camp SiouxCamp Sioux offers a great opportunity for children living with diabetes to experience the joys of going to Summer Camp. The American Diabetes Association will host their camp at the beautiful Park River Bible Camp in Park River, North Dakota. The camp offers a 24-hour health center, craft barns and the infamous Ga-ga pit! For more information on Camp

Sioux, visit diabetes.org or call 763-593-5333.

Kids ages 9-12 are welcomed to the Second Annual Camp Fuel sponsored by Sanford Health! The camp will strive to promote a positive self image for your kids through five days of exciting activities that will teach your kids about proper nutrition. Camp Fuel's mission is to dispel the media's message about health so your kids can learn what it takes to live a healthy lifestyle. The many activities include swimming at the Family Wellness, Zumbatomic, and creating and filming a Public Service Announcement that will be aired on local TV stations! Fuel your child’s desire for a healthy lifestyle with the lessons that will last a lifetime at Camp Fuel.

For more information about Camp Fuel, contact Susie Munyer at 701-234-6202 or at [email protected]

With so many youth summer programs and camps

to choose from, this is just a short list of activities

for kids! Enjoy what North Dakota has to offer and

get your kids active today!

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PHOTOGRAPHY


Let’s face it, as FM residents we love our summertime and soak up every last drop of it when it finally shows up.

We never take a moment of it for granted, unlike some of those year-round warm city residents. Obviously, we have no bitter feelings toward them, their perma-tans or coatless winters... eh hem, okay, maybe we are a little resentful.

Make this the best and healthiest summer for your family. It’s never too late to instill healthy eating and exercise habits into your family’s daily life. Since the summer comes with many hours of family time, when better to actively put those healthy habits to use? Here are a few ways to keep your family healthy, protected and to make healthy lifestyle changes while you have some quality time together.


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In thewater

On 90 degree days in Fargo-Moorhead, the pool is the ideal place to set up camp with the family. It’s a great way to keep the kids active and cool on most summer days, minus the stormy ones. Whether you have a pool party in the backyard or go to a local pool, swimming is one of the best low impact workouts and is great for all ages. It makes for the perfect activity for kids of all ages, moms, dads and even grandparents. The great thing about the Fargo-Moorhead area is how many public pools are available. So grab the kids, sunscreens, some floaties and head to get your feet wet.

Here are some locations for parent/child summer swimming lessons to ensure you and your child are aware of all the rules and are able to safely enjoy splashing around.

SWIMMING LESSONS

YMCA of Cass and Clay Counties Aquatics ymcacassclay.org

Concordia College Swimming Pool

cord.edu

Minnesota State University Dragon Swim School

msumdragons.com

Davies Recreational Poolfargoparks.com

*Photos Courtesy of YMCA of Cass-Clay

Visit their websites for more information on times, locations, days and prices.

AT THE Playground

There always comes a time when the family needs to get out of the house for some fresh air. The perfect place for everyone to find peace of mind is at the playground. Parents can sit back and let their kids roam, while the kids can work off some of their pent-up energy. There are numerous playgrounds within the FM area but we chose some of the local favorites to check out.

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Is land Park

302 7th St . S, Fargo

Elephant/Percy Godwin Park100 19th Ave. N, Fargo

Lindenwood Park1905 Roger Maris Dr, Fargo

Ridgewood Park1818 31st St . S, Moorhead

Gooseberry Park100 22nd Ave. S, Moorhead

Skin ProtectionWith the dog days of summer comes the drip-dropping sweat. While it is a top priority to keep kids protected from the sun, it's also just as important to protect your skin. Most of us have good intentions about staying fully protected from the sun, but many times it gets away from us and we end up looking like a boiled lobster. The FDA has also made some

positive adjustments to the way sunscreens are marketed, which promises full protection for the consumer and are important to know when packing for a day at the beach or in the sun. Dr. Rachel Ness, of Dermatology Associates in Fargo, provided some top tips and advice for families bathing in the rays this summer.

• Generally, do not apply sunscreen to children until they are six months to one year. For younger kids, zero to two years of age, only apply physical sunscreen.

• Physical sunscreen stays mostly on the surface of the skin and deflects the sun. This is best for young children and those with sensitive skin, and can be applied immediately prior to going outside. To find out if your sunscreen is physical only, check the back of the bottle to look for active ingredients zinc oxide and/or titanium dioxide.

• Chemical sunscreen works by absorbing into the skin. This is fine for adults and older children. Chemical sunscreen should be applied 15 to 20 minutes prior to stepping outdoors.

• Sunscreen should be applied every two hours. More frequent application should be done if you are sweating, swimming or towel drying often.

• Going from wet to dry throughout the day can be damaging to the skin. To avoid irritation, rinse off after immersing in any body of water and try to apply a moisturizer shortly after.

• Milk or tea baths, aloe and oral inflammation medication will help soothe burned or irritated skin.

• To ensure best protection, use a sunscreen with an SPF between 30 and 50 and make sure it says, "wide spectrum or broad spectrum." This ensures protection against UVB (burning rays) and UVA (aging rays.)

A B R I E F W O R D W I T H T H E D O C O N

Check out more parks at fargoparks.com


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Summer is the perfect time to utilize the local libraries and get the whole family to put their nose in a book.

“We offer so many great programs and events that help to prevent kids from backtracking or losing information over their break,” explained Melisa Duncan, Community Relations Specialist of the Fargo Public Library. With all of libraries in the FM area, and all of them offering great interactive programs and events, there is no reason not to partake. Check out these great resources and events at Fargo Public Libraries!

June events for KidsThursday, June 13 at 2 p.m.Dr. Carlson LibraryStory time and Craft: "Burrowing Animals" A free, fun event teaching kids about animals that burrow, through cute stories and crafts. Monday, June 17 at 6:30 p.m. Dr. Carlson LibraryIntroduction to GeocachingKids are invited to come out and learn the ABC's of geocaching.

Thursday, June 20 at 6:30 p.m. Main LibraryBaby Rhyme TimeSongs, books and rhymes for babies and their guardians.

Thursday, June 27 at 6:30 p.m.Main LibraryTroll Stories with Storyteller/Author Lise Lunge-LarsenStoryteller and author, Lise Lunge-Larsen, will take the kids into a world of magical imagination and fairytale.

June events for Teens Wednesday, June 12 at 2 p.m. Northport LibraryCrafts for Teens Blackout PoetryUse your creativity to produce a unique poem by blacking out words from newspapers or books. Pre-registration is required. Supplies are provided for this free event.

Thursday, June 20 at 2 p.m. Main LibraryCrafts for Teens Tie Dye T-shirtsCreate a funky tie dyed T-shirt with fabric paints. Pre-registration is required.

Tuesday, June 25 at 2 p.m.Carlson LibraryMini Robot Races Come on out for the races. Make a mini robot and try your luck at a race. Find out how to create a robot by attending! This free event requires pre-registration.

Gym MembershipsJust because the kids are out of school doesn’t mean you have to pass up your gym time. Many gyms offer family memberships as well as day care centers which allow kids to run wild with day care attendants. Some gyms even offer organized sports or fitness programs to keep your kid active and outdoors throughout the summer months. Monthly family memberships tend to be more affordable and are a great idea for a daily family activity. Here are some local gyms that offer family memberships.

At the LibraryA F E W WAY S T O S P E N D T I M E

DIG INTO READING! This Fargo Public Libraries’ “Reading Incentive Program” runs June 4 through August 3 and encourages people of all ages to dive into books in fun and exciting ways.

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FOR MORE INFORMATION: Contact Lori West at 701-476-5977 for information about Dr. James Carlson Library, located at 2801 32nd Ave. S, Fargo.

Contact the Children’s Librarian at 701-241-1495 for information about the Main Library located at 102 3rd St. N, Fargo.

Contact Teen Librarian, Bree, at 701-476-5978 or [email protected] for information about the Northport Library located at 2714 N. Broadway, Fargo.

You can find information on all the Fargo Libraries at cityoffargo.com/library. Also check out events happening at the West Fargo Public Library at westfargolibrary.org and Moorhead Public Library at ci.moorhead.mn.us.

C O U R T S P L U SNew paint, new aerobics room, new play area, a fresh, new attitude and so much more for the whole family to enjoy. Parents enjoy your favorite fitness class while kids let loose in the seven-level playground 3491 University Dr. S, Fargo courtsplus.org

FA M I LY W E L L N E S S This beautiful workout facility provides a sense of community while staying healthy. They offer many classes with convenient times to fit your schedule and all kinds of equipment to suit kids and parents alike. 2960 Seter Parkway, Fargo familywellnessfargo.com

F E R C H O Y M C A This facility has truly stood the test of time and has only improved with each year. Offering the community a hand in fitness, health and family bonding. 400 1st Ave. S, Fargo ymcacassclay.org

S C H L O S S M A N Y M C AA newer addition to the classic Y with the same great amenities and services. It’s a bright and colorful environment full of a friendly and supportive staff. 4243 19th Ave. S, Fargo ymcacassclay.org

E D G E F I T N E S SThis new 24 hour access gym offers everything needed to accomplish those newly set fitness goals for you and your family. Keep the kids busy with the Golf Stimulator. 3501 8th St. S, Moorhead edgefitnessmoorhead.com

GRILLINGThere is nothing easier, or healthier, than grilling out

on a beautiful summer night... as long as you have the right food choices for grilling. It can be as easy as cooking up some meat, fish and veggies. For a twist, throw them together to make some juicy kabobs. Take advantage of FM’s great farmers’ markets by picking up fresh veggies to put on the grill. Toss asparagus, sweet potatoes, eggplant and peppers on the grill for a healthier side dish than potato salad. Want to clean up your grilled meal even more? Try fish and chicken over hamburgers and hot dogs.

CHECK OUT THESE LOCAL FARMERS’ MARKETS

Hildebrandt’s Farmers MarketOpens mid June, Mondays through Sundays; times vary. 349 E Main Ave, West Fargohildebrantsmarket.com

Farmers’ Market at Dike EastThursdays and Saturdays from 10 a.m. to 5 p.m. at the Dike East.100 2nd St. S, FargoLike Farmers’ Market at Dike East Park on Facebook for more information

Farmers’ Market and BeyondMondays and Thursdays from 4 p.m. to 7 p.m. From July 8 to October 3.500 13th Ave. W, West Fargowfparks.org

Down by the DikeOpen Mondays, Wednesdays and Fridays starting in July.100 2nd St. S, Fargofargomoorhead.org

Sydney’s Farmers’ Market Open most days.810 30th Ave. S, Moorheadsydneyshealthmarket.com

Whistle Stop Farmer’s MarketOpen every Thursday from 3 p.m. to 7 p.m.Near the intersection of 4th St NE and US – 10/SE in Dilworth, MN218-287-2313

summer Events for AdultsSaturday, June 8 at 10 a.m.Main LibraryCoffee: Grounds for Conversation. Wake up with coffee and conversation. Java expert, Angelique Kube of Fargo's Atomic Coffee, will lead an informational discussion about all you need to know about coffee. Stop by to learn some facts about your daily cup of Joe and to sample some free brews.

Monday, July 15 at 7 p.m. Main LibraryAlgona Branch Camp # 1 Moorhead’s World War II German Prisoner of War Camp. Mark Peihl, Archivist with the Historical and Cultural Society of Clay County Moorhead, will delve into the lives of POW who lived and worked on local farms in Moorhead throughout 1944 and 1945.


Kids will be kids, which means they naturally want and crave sweets. With a summer schedule, sometimes their diet isn’t quite as set as it is during the school year. It’s important for kids to learn healthy eating habits at an early age to avoid making unhealthy decisions later on in life. While it isn’t entirely possible to cut sugar out of a child’s diet, there are ways to minimize the intake and avoid added sugars. Stock the fridge with fruit and veggies, so kids get used to seeing it and go for it first. When it comes to hydration, nothing is better than water. Since kids can be fussy and don’t always crave water, try to pay attention to how much sugar is in their drink of choice. Just because it says “vitamin D” or “juice” does not mean it’s a clean choice for kids. Check the label and steer clear of anything that contains high amounts of sugar, which is overlooked in many soft drinks, juices and sports drinks.

up

AT T H E

campfire

After a long summer day, snuggling up by the campfire with stories and s'mores is the perfect way to wind down.

The only way to really enjoy a campfire is to avoid getting eaten by those pesty summer bugs that love to nibble and irritate us. Bug repellent is an absolute must. Dr. Ness says when choosing a repellent; make sure the DEET concentration is no greater than 10 percent and to avoid using DEET on a child younger than two months. Spraying repellent on clothing is always better and safer than directly on skin and helps to avoid irritation that can occur as well as absorption. Remind your child to protect their face by turning away when spraying repellent and to step out of the vapor cloud immediately to avoid inhalation.

Snacks and Hydration

Allergies

The dreaded sniffles, sneezes and itchy eyes; it’s the perfect way to ruin a fun family outing. Over-the-counter medicine will temporarily mask these nasty allergy symptoms. However, over time, most bodies become desensitized to them and they are less effective. It’s worth taking the extra time to go in and check out what the real source of the symptoms are

through allergy testing. If your child is showing symptoms, listen to what they are and be sure not to confuse them with irritation from a day of playing in the dust and wind. Be extra cautious if you or your child has asthma, as allergies can worsen the results of asthma.

“Just because you have allergies doesn’t mean you have to stay indoors and you cannot hold the kids hostage because they have allergies… you just have to treat it. Now, nasal spray is available through prescription, so they can use it and minimize the symptoms. Let kids be kids... let them play,” said Dr. Yeang Eng, Allergy and Immunology specialist at Sanford Southpointe Clinic.

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ily


Steve [email protected]

bike fargo moorhead?bike fargo moorhead?Who wants to By Kylee Seifert

Photos By Alison Smith

There are over 200 miles of bike trails in Fargo-Moorhead.

With 246 miles of bike trails and almost 100 days of summer (or in FM's case, six

days of summer) there is no reason not to get out and cram in a solid 50 miles of biking in one week. Need a little incentive (aside from it being a healthy activity) to get in some two wheel fun? How about a $50 gift

card to one of FM's best bike shops, Paramount Sports? That's right! Ride 50 miles in one week and prove it by showing your mileage to the super cool, die hard bike employees at Paramount Sports and receive a gift card to spend in their fabulous new shop... They will be giving away two $50 gift cards .

did you know?

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bike fargo moorhead?bike fargo moorhead?

Paramount Sports has a new location at 2430 University Dr. S, Fargocheck it out!

Want one of the $50 gift cards but not sure how to prove you busted your legs during the week? Check out these bike tracking apps. Be sure to prove your miles by keeping track of each day on your app.

• CyclemeterGPS• iMapMyRide• iBike• LiveRider• B-cycle

paramountSP0RTS

paramountSP0RTS

Avid cyclist, racer and slight bike hoarder, Katie Teubner, says her favorite place in town to ride is in MB Johnson Park, north of Moorhead because it has some great single track trails.

the rider

*Visit FMmetrocog.org for a complete map of the area bike trails.


American Diabetes Association Tour de Cureride for a cure Side Bar: Stay Safe Fargo-

MoorheadDans Farnsworth, Transporta-tion Planner at FM Metropoli-tan Council of Governments, gives some rules and tips for biking throughout the area. Biking on the sidewalk of Broadway in downtown Fargo is prohibited. If using the Broadway sidewalk cyclists are to walk their bikes.The more visible you can be to drivers, the safer you’ll be. Make yourself more visible by wearing brighter clothes, use front and tail lights on your bike and ride closer to the center of the lane when biking on the street. Bicycles are one of the top stolen items in the area. Riders should always lock-up their bikes. Cable locks allow for more to be locked up but can be cut easier. U-shaped locks are less flexible but harder to break off. When riding on or crossing a street, it’s always safe to as-sume a driver doesn’t see you until you’ve made eye contact with the him or her.Biking on the street, cyclists are granted all rights of cars and must obeying all traffic rules just as vehicles.

Did you know? It is generally safer to ride your bike on the street versus the sidewalk. Just always be aware of your sur-roundings as a biker!

Six years ago, the North Dakota Tour de Cure started with 60 participants and raised $15,000. The goal for their 2013 ride is 250 participants and to raise $100,000. The ride helps raise funds for the never-ending task of finding a cure for diabetes. Choose from a 100, 75, 35 or 15 mile trail and get those pedals moving with a cheerful send off from bystanders.

Those who live with this disease are considered a "Red Rider" and will lead off each of the routes, as well as, be recognized at each start line. "Being a Red Rider not only puts a “face” to the disease, it also creates a true sense of community between those that support the ADA on the day of the event and all year long," explained Jamie Kasal, Temporary Associate Manager of ADA, serving North Dakota and Northwestern Minnesota.

Finish the ride with fun events such as music, face painting, massages and food. Register now for $25 or help even more by fundraising. For registration and fundraising details, go to diabetes.org/tournorthdakota. On June 15, get on your bikes and ride Fargo-Moorhead.... for a cure!

For more information on the American Diabetes Association Tour de Cure visit diabetes.org.

It is generally safer to ride your bike on the street versus the

sidewalk. Just always be aware of your surroundings as a biker!

Dan Farnsworth, Transportation Planner at FM Metropolitan Council of Governments, gives some rules and tips for biking throughout the area.

stay safe

• Biking on the sidewalk of Broadway in downtown Fargo is prohibited. If using the Broadway sidewalk, cyclists are to walk their bikes.

• The more visible you can be to drivers, the safer you’ll be. Make yourself more visible by wearing brighter clothes, use front and tail lights on your bike and ride closer to the center of the lane when biking on the street.

• Bicycles are one of the top stolen items in the area. Riders should always lock-up their bikes. Cable locks allow for more to be locked up but can be cut easier. U-shaped locks are less flexible but harder to break off.

• When riding on or crossing a street, it’s always safe to assume a driver doesn’t see you until you’ve made eye contact with him or her.

• Biking on the street, cyclists are granted all rights of cars and must obey all traffic rules just as vehicles.

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SHAPEUPit

Newlywedswith the

By Kylee Seifert Photos by J. Alan Paul Photography

Mr. and Mrs. Jackson

It sure has a nice ring to it... The newlywed couple, as of June 14, begin their lives together on a healthy foot. Putting fitness right up with their three other top priorities; family, faith and one another.


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with the

By Kylee Seifert Photos by J. Alan Paul Photography

"To some it might sound unusual to place fitness so high on the totem pole. Fitness has so

many advantages; stress relief, more energy, and

confidence... just to name a few," explained Nicolette.


Nicolette was living in North Dakota

and Kevin was in Michigan when they

started dating. After three months, they

knew there was something special between

them, so they decided to buy two one-way

tickets to Michigan, pack Kevin's things up

and drive his car back to Fargo for good.

The couple has found that working out and

maintaining a healthy lifestyle together has

brought them closer and has become a

staple to their newlywed lives.

TipsKevin: "Consistency is key. Be patient

and trust the process, always remember

that slow progress is still progress."

Nicolette: "Hold yourself accountable

for working out. Set a goal for days at the

gym, then mark the days on a calendar

when you go to the gym to keep track."

DietKevin: "I shoot for 40 percent

carbs, 40 percent proteins and

20 percent fats. I minimize my salt

intake and monitor my sugar intake.“

Nicolette: "I really don't like to think of

it as a ‘diet,’ that seems so temporary

to me. Rather a healthy lifestyle

change. I try to avoid processed foods

and eat lots of fruits and vegetables."

Goals As A Couple

Nicolette and Kevin always discipline themselves at the

grocery store, if they don't buy the junk food there they can't

eat it at home. They try to prepare their meals for the week

on Sundays and remain a constant support system, always

encouraging each other!


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TheirWorkouts

SHAPEUPit

Nicolette’s Box Jump

Kevin on the Rings

Begin with both feet on the ground. Keep your eyes on the box or whatever surface you are going to be using.

Jump onto the box, landing with both feet fully on the box. Once on the box, stand up straight and fully extend your hips.

Jump down with both feel, landing with slightly bent knees or step one foot down at a time. Repeat steps one through three for a great cardio workout.

Step 1: Step 2: Step 3:

Kevin is demonstrating a muscles up. We aren't going to break this down, as they are extremely difficult... he just wanted to show off.

Newlywedswith the


80-plus pages of photos and

content from the Fargo Marathon

weekend. The book will be

mailed to all the participants of the 5K, 10K, half and

full marathon.

1

THE BOOK

FargoMarathonBook.com

Exciting Announcement

Every runner’s name and finish time will be listed in the back.

2 Brought to you by the

publisher and photographer

who produced the successful

Bison Illustrated

Championship Issue!

3

A glossy, high quality, full-size,

coffee table book. More than 30,000

issues will be mailed, as a gift, to each runner’s

home.

FargoMarathonBook.com

U NW

IO

QR

UK

EO u T

THE KETTLEBELL

By Joe KerlinPhotos By J. Alan Paul Photography

Summer can be a hectic time of the year. There's no time to spend building body mass

at the gym, the beach body is cut and ready

to go, but you still need that quick workout

to get you through the week. So what do you

do to get your workout fix? The new trend in

and outside the gym is the use of kettlebells.

Unlike a regular dumbbell, kettlebell's center

of gravity is out of the palm of your hand,

helping you train your body for all the day-to-

day tasks life throws at you.

Justin Wagner is a personal trainer at the Wallman Wellness Center on the campus of North Dakota State University.

Pumping out curls with a couple of dumbbells is a great workout, but is not as beneficial for your body as kettlebell exercises.

"Kettlebells are more functional in the fact that a lot of the weight is off-set, so you are training your body to handle those

real life situations. Picking up a bag of groceries, slinging a backpack on your back, that weight is off-set with the swinging

and you have to be able to use your core and the strength in your hips to be able to do that without injuring yourself."

Kettlebell Dumbbell >

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Beginning a new workout can be

frustrating and intimidating. The

kettlebell swing allows you to

slowly get use to the kettlebell in

your hands. It's simple, but it’s the

most important of all kettlebell

movements. "That swing has great

benefits for hip power, that’s what

raises the kettlebell, not your arms,

it's driving the kettlebell up."

Step 4Swing the

kettlebell back up, keeping your arms

extended.

Swing

Step 1 Start in the squatting

position with your head up.

Step 1 Start by laying

on your side with the

kettlebell next to you.

Step 2 Lift the

kettlebell above your body,

keeping your arm extended.

Step 3 Lift your

body up by supporting

yourself with your other arm.

Step 4 Thrust your

hips up so your body is off the ground.

Step 6 Finally, thrust your

hips to stand up while keeping the kettlebell

above your head. Then retrace your steps and repeat.

Step 5 Keeping your arm

extended over your head, swing your

leg on the opposite side back so you are on one knee.

Step 2 Swing the kettle up

so your arms are at a complete 90 degree angle to your body.

Step 3 Swing the

kettlebell back between your legs.

Stability at each

position is the most

important thing to

remember while

attempting this

difficult move. By

starting on your side

and working your way

up into a standing

position, the Turkish

Get-Up gives you

a quick full-body

workout everyone can

master.

Turkish Get-Up

Tip: To gain all the benefits from this workout pause momentarily after each step.

BOTANICALLY BASEDFORMULA

tightens, tones & firmsin as little as 45 minutes!

GET YOUR

BEFORESUMMER

SEXYBACK TO LEARN MORE

Dawn Putney

CALL OR TEXT

701.799.3024

It Works!®

as seen on

SEX AND THE CITY 2!

dawnputney.myitworks.com

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The NDSU Wallman Wellness Center will be offering Kettlebell instructor

certification next Spring and will be adding

classes shortly after!

s aF

fI

eR

t YS T Similar to many free weight exercises,

having the right form is key to having a

safe lifting experience with kettlebells.

"It’s important to get help from a

personal trainer who has had a lot

experience doing it, otherwise your

training can become a risk for injury

when you don’t know what you’re doing

or doing it correctly," explained Wagner.

Kettle Bell Complex4-5 workouts, no rest in-between• Single-Arm Swings

• Clean Swing

• Presses

• Windmill: Keeping your legs locked and the

kettlebell in one hand raised above your head,

reach down your leg with your other hand by

bending at the waist.

• Snatch: Similar to the swing motion, the snatch

is performed when one arm is on the kettlebell

and it is raised all the way above your head.

• Five reps on each side

Quick Routine

FIND A CLASS?Where can I


Saeed Ally, MDCardiothoracic Surgery Essentia Health-32nd Ave

Introducing Dr. Saeed Ally, who decided to attend medical school and become a cardiothoracic surgeon after his father died of heart disease at age 50. The experienced surgeon brings his skilled hand and his thoughtful approach to every patient he sees who is facing heart surgery.

ABOUT DR. ALLY:

University School of Medicine in New York, N.Y.

University of Kansas Medical Center in Kansas City, KS.

University of Texas Medical School at SanAntonio in San Antonio, TX.

Specialties in general surgery and cardiothoracic surgery.

To see his pro�le, go to Essentia Health.org and click on “Find a Medical Professional.”

“I learned from my family’s experience that the best way to make an impact is to save the people who are most ill -- to help those most in need.” - Dr. Ally

Saeed Ally, MDCardiothoracic Surgery Essentia Health-32nd Ave

Introducing Dr. Saeed Ally, who decided to attend medical school and become a cardiothoracic surgeon after his father died of heart disease at age 50. The experienced surgeon brings his skilled hand and his thoughtful approach to every patient he sees who is facing heart surgery.

ABOUT DR. ALLY:

University School of Medicine in New York, N.Y.

University of Kansas Medical Center in Kansas City, KS.

University of Texas Medical School at SanAntonio in San Antonio, TX.

Specialties in general surgery and cardiothoracic surgery.

To see his pro�le, go to Essentia Health.org and click on “Find a Medical Professional.”

“I learned from my family’s experience that the best way to make an impact is to save the people who are most ill -- to help those most in need.” - Dr. Ally

stride june 2013

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