Area Woman Magazine Apr/May '23

I AM: Artist Nichole Rae

by Erin Foley

Beyond the Numbers - Kristin Lapp

by Mariah Prussia

Dancing for Life: One Woman's 30-Year Journey with Jazzercise by Dawn Duncan

On the Rise - Melanie Dockter Venture Chiropractic by Samantha Archer

OnThe Cover DANCING FOR LIFE

29

Dear Wondering Woman by Jessica Hoeper

Tax Considerations When Gifting to the Family by Jim R. Maring

Active At Any Age by Patrice Peterson

Books She Loves by Megan Elgin

23 Area Dining MOCHA PROTEIN BARS

Recipe: Make it Tonight

Mocha Protein Bars by Ashley Sornsin

Power Plate Meals

Healthy Food in Just Two Minutes

by Alicia Underlee Nelson

Recipe: Make it Tonight

Plant-Based Ceviche by Ashley Sornsin

Lend a HandMSUM Team Aims to End Mental Health Stigma

42 Area Life ACTIVE AT ANY AGE

OUR WRITERS

are the voice of Area Woman Magazine. They bring to life the Fargo-Moorhead area and the incredible stories of the women we feature. These are the talented contributors showcased in this issue. Learn more about these and our other contributors at areawomanmagazine.com.

ERIN foley

Erin is a retired business owner with a degree in Graphic Design. She lives her free-spirited, ‘Be real, not perfect.’, life in Detroit Lakes with her cat, The Dude. More often than not, will answer in movie or tv quotes and is a lover and advocate for all animals. She is an Artist for Lakeshirts and loves to garden, write, paint, and cook and bake for others. You will often find her at the local yoga studio, behind the apron, elbow deep in dirt or on the lake.

ASHLEY sornsin

Ashley is a local health, fitness, and life coach with a passion for inspiring and motivating others to live their best life. She started her own business, BUFF Inc., teaches group fitness classes at the YMCA in Fargo, is a health and fitness writer, has appeared on local TV as a fitness expert, and shares her life and expertise candidly on Facebook and Instagram. To work with Ashley for nutrition, fitness and life coaching, contact her online at eatlivebebuff.com.

MARIAH prussia

Define the Fight founder Mariah Prussia is a Motivational Speaker, Self-Defense Expert, OnDemand Fitness Trainer for OxeFit, Mindset Coach, Adjunct Professor, and Fargo’s first sanctioned professional female MMA fighter. She is a certified IBNFC nutrition coach and an ACE certified personal trainer, and was named one of the PFP top 15 personal trainers in the U.S. for 2015. She is a single mother, and was named the 2020 North Dakota Mother of the Year.

The professional fighter’s motivational speaking centers on her trademark brand, Define the Fight. As a survivor of domestic violence, Mariah emphasizes the importance of developing a Warrior Mindset. With Define the Fight, she shares her past experiences and encourages people to define the “what” and the “why” of the challenges they are facing, so they can define what they’re fighting for, or fighting against.

ALICIA underlee nelson

Alicia's stories and photos have been featured in numerous publications, including Thomson Reuters, USA Today, Food Network, Delta Sky Magazine, AAA Living, Midwest Living, Rent.com, Apartment Guide, trivago Magazine, Matador Network, North Dakota Outdoors and craftbeer.com. She is the author of North Dakota Beer: A Heady History and a co-author of Midwest Road Trip Adventures.

MEGAN elgin

Megan grew up on the family farm in small town North Dakota and graduated from MSUM. She is an artist and graphic designer who loves all things creative. She is passionate about reading as many books as possible and loves discussing them with others. Megan lives in Horace with her husband and teenage son.

SAMANTHA archer

Samantha is the co-owner and lead photographer at Images by Archer. Working alongside her videographer husband Ryan, they specialize in documenting couples, engagements, and weddings. Along with this, Samantha is currently a Ph.D. Candidate in Communication at North Dakota State University and an adjunct lecturer at Concordia College. Her doctoral work looks at the intersection of mass and interpersonal communication with specific focus on how relationships are built and maintained over technology. Find more of her work at @thearchers.studio or imagesbyarcher.com.

DAWN duncan

Dawn is driven by creativity and sharing her passion for writing, art, and healthy living with the masses. She is from Fertile, MN and now calls Detroit Lakes her home, after living in Colorado several years. She's a UND graduate and lifelong entrepreneur who is also a published children's book author. You'll usually find her hiking in the woods, kayaking, sweating in the yoga studio, or spending time with her husband, Michael, and their German Shepherd, Reva. Dawn is the founder of Yellowbright, a writing and editing agency, an avid community volunteer, and modern day Renaissance woman. Follow her @ yellowbrightinc.com

JESSICA hoeper

Jessica is a mother of five kids and resides with her family on her husband's family farm in central Minnesota. Jessica grew up in the Fargo area before relocating to Minnesota. She is a licensed independent social worker with 15 years of human service experience, specializing in child welfare. Jessica runs her own human service consulting and training company. Most recently Jessica added author to her tagline. She co-authored a book that became an international best seller on release date, "Success Codes: Secrets to Success You Weren't Taught in School."

KIP JOHNSON managing editor

DAWN DUNCAN

AARON BURGENER

RENEE REDENIUS | 701.212.7227

JERRY SHEA | 218.205.7454

REBECCA HAARSTAD | 262.994.8744

TERRI JO PEERY | 320.491.5618

photography

JUSTIN EILER PHOTOGRAPHY read

areawomanmagazine.com

Area Woman is a proud member of the Fargo Moorhead West Fargo Chamber of Commerce. It is published bimonthly by Area Woman Publishing, LLC and printed in the U.S.A. ©2022 Area Woman Publishing, LLC. All rights reserved. No part of this publication may be reproduced without written permission from AW. Area Woman is a trademark registered at the U.S. Patent and Trademark Office. Area Woman Publishing assumes no responsibility for unsolicited manuscripts or photographs and does not necessarily agree with content or advertising presented.

he first time I had ever heard the term, “kindred spirit” was when I was a kid and watching Anne of Green Gables on PBS, circa 1985. Only being a pre-teen, I never quite understood what that term meant. The card catalog at the library wasn’t much help and “google” was something that people's eyes did when they were talking to babies. It wasn’t until I was an adult and people started entering my life at different stages, when that saying gained its true meaning. I can say with 100% certainty that within the first few minutes of meeting Artist Nichole Rae, a kindred spirit connection was born.

Artist Nichole Rae is a multi-faceted artist whose work spans mixed media, typography, cards, candles, and mala beads, but first and foremost, she is an artist of life through her willingness to help others through what she teaches. Like all true artists, the path to where she is today didn't happen overnight and wasn’t exactly a well-paved road.

Throughout college, living in California, then Arizona, she never stopped creating. She began selling her typography prints at a small shop in Scottsdale, where she lived for a short time. The print subjects ranged anywhere from wine and beer to weddings and love. It was during this time that the owner of the shop connected her with another mixed media artist, Terry Parvan. After traveling 60 miles to meet her, Nichole shared her journal filled with her creations. After looking through the many pages, Terry said she wanted to buy one of her pieces. When she explained to

Terry that the book was an original and only copy, full of her collages about her time in Arizona. The work, entitled “Somewhere In Between,” was not for sale. Terry offered to connect Nichole with a publisher so she could have a copy of the book in its entirety.

Shortly after the meeting, Nichole was contacted by a mixed media content developer for North Light Books and another meeting was arranged. Upon meeting her, she observed that she was a very quiet woman. As she was going through the pages of art, Nichole would explain her process of how she put them together. The developer expressed to her that she had never seen this type of

process before or an artist like her and wanted to pitch this to her boss.

During the next few weeks, she would receive emails asking questions such as, “What qualifies you to be an author? How many Twitter and Facebook followers do you have?” At the time, she had 89 Facebook fans and 18 Twitter followers. She thought, “I have no qualifications to be an artist." She comments, “My two biggest inspirations were Mr. Dunn, my high school art teacher from Moorhead High School, and David Gray, the musician!”

Five days later, Nichole received an email saying, “Congratulations, you are the youngest author for North Light Books! We would like to publish your book on beginning the art journaling process.”

As wonderful as this news was, Nichole's personal life was not as rosy. She reflects that there was so much good and bad going on at the same time, but she knew that through it all, it was going to be worth it. As she says, “My pain led me to my purpose.” Along with this, Nichole remembers the voice in her head that always urged her to do what she was told. This teaching, along with the always trusted and reliable Atomic Coffee, guided her to have the perseverance she needed to write her book. “Art Journal Art Journey: Collage and Storytelling for Honoring Your Creative Process” by Artist Nichole Rae was then released.

Living in Fargo, book completed, she began dealing with body pain. That is when she met chiropractor Dr. John Schellenberg with One Light Chiropractic. He introduced her to “A Course in Miracles,” a spiritual, non-denominational text containing 365 lessons, teaching not how to love, but how to remove the ego-based mind blocks that are keeping us from our natural state of love.

After a certain point of working with him and reading the book, he told her he didn’t want her to continue seeing him. She had already become her own healer, doing her own spiritual healing journey without even trying. At the time, she was unaware of the concepts of intuition and spiritual guidance, but always felt there was something wrong with her. As a teenager, young adult, and into her late twenties, she never felt like she fit in. “I didn’t know about my intuition or the spiritual gift I had. That is, I didn’t know until I was supposed to know.”

Nichole got what she often refers to as a “nudge” that told her, "You must do this." Of course this resonated as a bit odd and she thought to herself that she should ignore this type of work or message. The nudge persisted and so did she, continuing on with the spiritual text, changing and evolving, trying to connect with herself. The book offered one lesson a day for a year.

During this time is when she started to hear the voice within her that said, “Here is The Art of Daily Practice, here are The Affirmation Beads.” She also heard, “Here is what you are going to do. Take your background in mixed media arts that you used in journals." She then received

the message to use teachings from "A Course in Miracles" and use a reading list to learn how to go through the book. Nichole committed to a second year of reading all the text and going through the lessons again. As she started the process for a second time, several things started to shift. She began to recognize all of the beliefs she had about herself that were fear or negativity-based: I'm not enough, something is wrong with me, I can’t be an artist, I can’t follow this path, I don’t have what it takes, I can’t do this.

One day, while walking around the Unglued Craft Fest, she heard that tiny little voice in her head that said, “You are going to do this next year. You are going to apply to this.” She had just gotten divorced, had absolutely no self worth, no ability to tackle such a huge endeavor. How am I supposed to apply for a fest? I’ve never done this. How am I going to do this?

“My pain led me to my purpose ”

- Artist Nichole Rae

That nudge persisted and she applied; she was accepted before she ever had a body of work to sell. She began to make greeting cards and prints from her mixed media journals. Next, she took her photographs and her positive affirmations she had been writing and collecting from her journals as early as 2013 and began to create. She would hear phrases such as, “create your life”, “live boldly”, “chase the adventure”, “evolve”, and “unfold” and would stamp these in her work, not understanding where it was coming from. She just did it. Those words evolved into what would eventually be put into the product line she began to sell, which then turned into teaching from the words of positivity.

After the craft fest, Unglued approached Nichole if she would like to teach a workshop. At this time, still doing “A Course in Miracles” work, she began to receive messages that are now known as The Art of Daily Practice: For-Give + Release, I AM Affirmations, and Guidance Journaling, teachings she still conducts on a regular basis today.

Whether it be virtual classes, one-on-one Zoom meetings, or in person teaching, Nichole always starts each session with For-Give + Release. The tool of For-Give + Release is to help people clear space of any heavy thoughts, feelings, emotions or beliefs, shifting them into love-based thoughts. “Once you are able to choose from within, and give love a way in, it can enter because that is what “forgive” means. F-O-R dash G-I-V-E. ‘Give’

is in the word forgive. What it does is it gives love a way into the little space where the dash is. That’s your heart, that's your mind. So when you are having a really heavy day, this is a way to say, 'Okay, I want peace, I want to feel differently, I want to see this differently, but I don’t know how. I For-Give + Release.'

Which leads us into the Practice of I AM Affirmations. Artist Nichole Rae had purchased a set of mala beads in Denver while visiting there and a voice said, “These would be cool to make and there’s no better day to start them then on New Years Eve.”

Feeling alone, she headed to Hobby Lobby and bought beads and string. While she was there, she saw another string that resonated with her but decided not to get it. Armed with her new creative tools, she went home, grabbed a cookie sheet, watched some YouTube videos, and started to create. Five days later while she was sitting at the table, the beads just broke. They weren’t touched, she didn’t move or do anything to them, they just broke. She thought to herself, Do I have to constantly do everything in my life twice? Living with the constant battle of having to do something again,

she collected the beads. The nudge was back and the voice said, “You will make these an affirmation. Go back, get the cording that resonated with you.”

Again, she headed to Hobby Lobby, this time in -20 weather and down with the flu, to get the cording she was nudged to buy in the beginning. Upon arriving back at home, she sat down with the 108 Affirmations she had typed out on a Word document. With each bead, she said an affirmation (an “I AM” statement), and put a bead on the cording, one after the other, with another small bead in between.

Artist Nichole Rae never intended on doing something with the beads. Others started to notice her wearing them and she was asked to have sets made, always telling others no, until she was approached by a friend who asked her to make a set for her aunt who was going through cancer treatment. The “Minnesota Nice” in her couldn’t refuse this request. This was the first set of beads she made for someone other than herself.

"Once you are able to choose from within, and give love a way in, it can enter..."

- Artist Nicole Rae

Soon the word spread and she began to make more for others locally, then nationally. Before she knew it, she was receiving international requests. 10 years later, 60,000 to 70,000 people had written I AM affirmations to accompany the mala beads and today she is still going strong.

Nichole dedicates each set of beads with the written I AM Affirmations, speaks each affirmation out loud as she cleanses each bead with essential oil, records herself reading them for the person, and lights a candle as she asks for guidance on the duplicated affirmations that she received. The set of I AM Affirmation beads are then lovingly sent on to their recipient.

There is a voice in all of us, if we choose to listen, that connects to whatever higher power resonates with us.

There were two things that Artist Nichole Rae was adamant on throughout this entire interview. One was that she was able to practice with you, yes you, reading this right now. As much as this article is meant to shine the light on her, (and I could seriously go on, but you know…word count…) I would be failing her as a fellow creative and not be doing my job if I didn’t honor what she was meant to do in this world, which is to help you.

So, grab a piece of paper and a pen and repeat out loud after me (yes, she is serious, say this out loud; you won’t like the sound of your own voice, but do it anyway): “I AM (fill in the blank).”

Need a little guidance? Well, I am here to help. This was the second thing she insisted was included in this piece, that there be some light reflected my way. I, too, am a creative intuitive, something I didn’t realize until I was in my 40’s. It wasn’t until I listened to the nudges in my head that I began to recreate my life to help and inspire others through my words. Trust me when I say that you can do anything, at any time in your life, if you listen to your nudges and choose to do the work. I For-Give + Release doubt in myself. I For-Give + Release my fear of failure. I For-Give + Release negative comments from others in pain. I AM Erin Foley. I AM an author. I AM an artist. I AM creative. I AM confident. I AM supported. I AM authentic. I AM, I AM.

Now it is your turn. Use the tools and practice with Artist Nichole Rae. [ aw ]

Let's give love a way into anything that feels heavy within your heart or mind. This can be an emotion, thought, feeling, memory,orbelief.AswegiveloveawayinweareabletoSEEa different perspective. All that is required is a mustard seed of willingnessandanopenheart.

PRACTICE WITH ME - FILL IN THE BLANK

IFor-give+Release

IFor-give+Release

IFor-give+Release Trywritingtheaffirmationandfillintheblank

I AM....

Let’s use the foundational practice of I AM Affirmations to affirm the truth within and invite in what we most need using positive words. It is important to know that what you place after the words I AM you may not believe. This is okay and this is why we practice. Remember, you know what YOU need. Here is small list to begin with and if you hear your own positive words; feel free to fill them in the blanks below.

Confident. Enough. Believing In Me. Choosing Love. Persevering. Cultivating My Vision. Peaceful. Supported. Appreciated. Evolving. Trusting Myself. Embracing Change. Loved. Honoring My Journey.

Nowitisyourturntousethetoolsand practicewithArtistNicholeRae. Let’screatesomespacewithin,usingthe foundationalpractice“IFor-Give+Release”

Nowpracticereadingtheseoutloudormindfully.These aretwomorewaystousethispracticeandincrease yourconfidenceandwellbeing.Also,trywritinga fewonastickynoteandplace onyourbathroom mirrororfridge.Continuethispracticeinajournal. Thisisanalsoaninspiringpracticeforkidstotry.

Believing she had sciatic pain in her right hip, Judith “Judy” Peterson decided to visit her long-time primary care provider, Dr. Therese Johnson with Essentia Health. “The pain was causing me to limp,” admits the 79-year-old Horace resident.

Dr. Johnson recommended an X-ray which confirmed that Judy’s right hip had bone-on-bone osteoarthritis due to damaged cartilage. Cartilage is the slippery coating on the ends of bones that serves as a cushion and reduces friction during movement.

I FIGURED IF I HAD A BONEON-BONE ISSUE, I MIGHT AS WELL SEE A SURGEON AND SEE WHAT THEY HAD TO SAY.

Judith Peterson

Judy scheduled an appointment with Dr. Samual Lindemeier, an orthopedic surgeon at Essentia.

“I figured if I had a bone-on-bone issue, I might as well see a surgeon and see what they had to say,” explains Judy, who immediately felt comfortable with Dr. Lindemeier following their initial visit in June of 2022.

Judy discussed her options with Dr. Lindemeier. She opted to proceed with a cortisone shot in July, which — due to a risk for infection — precluded her from having surgery for three months. Unfortunately, her pain quickly returned.

Reconnecting in October, Dr. Lindemeier turned his attention to surgery, which would involve replacing Judy’s entire right hip – the ball and socket.

“For hip replacements, we insert a hip stem, with a ceramic ball attached, on the femur side that goes down inside the bone,” he explains. “On the socket side, we insert a titanium cup that is press fit into the socket, followed by a plastic liner. These components make up the new hip joint, and X-rays are used as part of this process to see where they are being placed.”

Judy underwent surgery in November. Dr. Lindemeier performed the direct anterior approach, a technique that has gained in popularity due to its effectiveness and minimal invasiveness.

“I use this approach because I do not have to cut any muscles or tendons to gain access to the hip, which I think allows for quicker recovery,” he explains.“I think this goes hand-in-hand with function. The sooner people can recover, the quicker they can regain function. In Judy’s case, she was 79, had a hip replacement, and she went home the same day of surgery.”

“I had surgery at 1 p.m. and by 7 p.m., my son took me home,” she says. Recovery went well for Judy. She completed physical therapy with Ryan Ehrmantraut at the Essentia Health-52nd Avenue Clinic in Fargo.

“I saw him three times before he said, ‘You’re doing so well, I don’t need to see you anymore,’ ” she says. “I bounced right back, which was pretty amazing. It wasn’t what I expected.”

When Judy found out she had osteoarthritis, she started regularly attending SilverSneakers Yoga, a program that involves seated and standing yoga poses aimed at older adults.

“I did that over the summer, about five times a week,” states Judy. “I think that built up my core and the strength in my legs and helped me recover much faster. When I got the booklet for exercises to do before surgery, I had already done so much more because of my yoga.”

“I feel great. I’m not limping and can walk around and drive. My husband, Allan, has a lot of appointments and I’m happy that I can still support and take him to his commitments in the community.”

Dr. Lindemeier says his hip-replacement patients range in age from their 60s to 80s.

“My hip replacement patients, I think, are some of my happiest patients,” says Dr. Lindemeier. “I love seeing them after surgery during follow-up because they're usually very happy and are doing great.”

“Sometimes age is just a number,” he adds. “There are patients that I've seen in their 80s that are super healthy. I've seen patients in their 60s that are unhealthy. It’s more about their level of activity and their overall health. I would not tell anybody no on a hip replacement strictly because of age.”

Dr. Lindemeier believes physical activity and motivation play a role in recovery. “Individuals who try to be active at their age and have a good level of motivation see that movement and attitude go a long way toward recovery,” he says. “I think most will eventually get there, but more motivated people will get there quicker.”

Judy continues to practice yoga, challenging herself to stand as much as possible during practice to build strength. “I want to build up my strength and not let it go down,” she says. “I don’t want the other hip to go bad!”

“I really enjoyed working with Dr. Lindemeier,” she adds. “I think he’s a fabulous surgeon and a great doctor.” [ aw ]

To learn more about our Orthopedic & Sports Medicine services, visit EssentiaHealth.org

FOR HIP REPLACEMENTS, WE INSERT A HIP STEM, WITH A CERAMIC BALL ATTACHED, ON THE FEMUR SIDE THAT GOES DOWN INSIDE THE BONE.

Dr. Samual Lindemeier ORTHOPEDIC SURGEON AT ESSENTIA

Upon visiting with Fargo resident Kristin Lapp about her journey of losing more than 100 pounds, many might assume Kristin would be ecstatic with her weight loss, but fail to see the weight she was bearing on the inside. Kristin is one of countless individuals who may have been misled by the fitness industry's airbrushed physiques, perfect smiles, and excessive tips on diets, duration of workouts, and confusion on which direction to follow.

The common misconception is working out “more” leads to internal happiness and external beauty. However, Kristin eventually discovered firsthand that happiness was not found in the working out “more” equation. She ended up finding herself trapped in a world that led to addiction to exercise, skipping out on holidays, and getting lost in the game of numbers. Kristin’s goal of sharing her story with us is to raise awareness on the importance of establishing a healthy balance not only in one’s workout regimen, but in life. Let’s take a deeper look into Kristin’s walk towards wellness.

Kristin’s new venture into fitness began accidentally in the Spring of 2017, when she and her now ex-husband moved to Detroit Lakes, Minnesota. They were overweight and not in shape, so they decided to start a Fitbit challenge with a goal of 10,000 steps per day. Kristin had no intention of losing weight during the challenge, but at that point had no idea where her current weight was and where it would lead to until a year later.

The step challenge was the initial movement that led to Kristin’s willingness to dabble in new forms of fitness, such as cardio dance and pole fitness. When Kristin started pole fitness at Zero Gravity, she stepped on the scale for the first time to verify she was under the 250-pound weight limit for the pole. She fell just shy of the 250-pound limit and wasn’t defeated by the number on the scale, but excited to have fun and enjoy the workout.

The new addition of classes to her lifestyle increased Kristin’s curiosity on how far she could challenge herself mentally and physically. Her baby steps now turned into short distance runs, where her weight eventually started to fall off with the strides she was taking. Kristin ran her first mile ever, at the age of 35, followed by a 5K a few weeks later. During the 5K, Kristin’s intention was to see how far she could run, and took great

pride in running 3.1 miles in 43 minutes. Her confidence, courage, and strength began to grow with every challenge she faced.

In August of 2017, Kristin discovered XaBeat, a popular form of cardio dance, at the local community center, and was also introduced to Dion’s Dangerzone, a gym in Detroit Lakes that specializes in boxing and training. Alongside of now being an avid runner, Kristin incorporated additional workouts into her current regimen which included weight lifting, dance, pole fitness, and weekend bootcamps. Through Kristin’s multiple fitness connections, she started to create empowering relationships with her fitness family; little did she know how important those relationships would become, as her journey continued to unfold.

Kristin’s weight loss gained noticeable attention from her friends and family, resulting in numerous compliments, which brought forth additional pressure and fear. She said, “The hardest challenge was dealing with the people and reading articles that said once you lose weight, you will gain it back. I wasn’t eating and people would compliment me, or make statements like, ‘Wow! You are so skinny. You look great!’ Most people had no idea I would cry at my desk, I was starving myself, and I was feeling absolutely miserable. I want people

to understand how damaging it can be giving compliments to those losing weight. People just see the end result and not the internal struggle that occurs. They see you at the top of the mountain, and not when you are falling down, breaking a leg, and trying to get back up.”

The pressure of maintaining weight loss created a “game of numbers” that was hard for her to sustain without sacrifice. This type of behavior occurs when individuals become consumed and define their success by the following: the number on the scale, duration of exercise, number of steps, number of classes, and total calories consumed. For Kristin, this resulted in creating division between time spent enjoying time with friends and family and her value of time spent in the gym. At this point Kristin’s “numbers” consisted of walking 1.25 miles at her morning break, 2.5 miles at lunch, 1.25 miles at her afternoon break, and all of this on top of running five miles at the gym every day. Unfortunately, this was just the beginning of her grueling workout routine and health concerns to come.

“Most individuals who are overweight crave nothing more than to be “skinny!”

| Kristin Lapp

< Kristin, prior to her weight loss journey

In the Summer of 2018, Kristin noticed a bald spot on her head and went into the walk-in clinic to diagnosis the concern. She was then referred to a dermatologist who said, “Well, that’s not good! You have a palpable thyroid.” When Kristin asked for clarification on what this meant, the doctor stated, “I can feel your thyroid and I shouldn’t be able to do that.” Kristin commented to the physician, “I have never plateaued on losing weight and I am curious why my previous doctor didn’t notice it at my last visit.” The doctor then informed her that if she had lost 40 pounds since her last visit to the doctor, they may not have been able to feel it.

A 5cm nodule on her thyroid was discovered that day, which required getting a biopsy. At this point, Kristin had lost 90 pounds and wasn’t scared about potentially having cancer, but feared losing her thyroid which would impact her metabolism, intensifying her fear of putting weight back on as a result. Kristin’s “numbers” at this point now included running 16 miles, burning 3,000 calories, and completing 30,000 steps per day. She would not go to sleep until she hit her goals / numbers for the day. The thought of possibly losing her thyroid sent Kristin into a spiral, continuing to increase her exercise routine. “I would come home and eat broccoli; if I ingested food, I had to go work it off. I became very obsessive, and felt if I did not hit 30,000 steps, I would gain 40 pounds. In that year, I walked the equivalent miles of walking from Anchorage, Alaska to NYC (4,364 miles). I would also research gyms for hotels before traveling, and one time while at the airport I ate a cheeseburger and fries, then made sure to run eight miles as soon as I landed.”

Kristin received her results from her thyroid biopsy. Thankfully, her test results came back negative for cancer, however; that didn’t stop the game of numbers to rise.

Amidst her personal turmoil with her weight and exercise obsession, Kristin and her husband separated. “He was a wonderful person; he just wasn’t my person anymore. I found the gym became my escape, and the gym was one thing I felt I was in control of. I didn’t recognize until later, that the move from Fargo to Detroit Lakes was part of my sadness.”

After her separation, Kristin moved back to Fargo where she hired a personal trainer at Courts Plus. Still working out more than she should, Kristin recalls the moment her Fitbit tracker battery died. She showed her trainer and said, “I am never going to live by the Fitbit again!” She says that she threw the tracker away and never looked back.”

But, even with taking away the ability to track some of her numbers, Kristin still found a way to track her classes, lifting days, and runs, including running seven miles per day. She felt a small win in getting rid of the tracker, until the pandemic arrived.

“I am never going to live by the Fitbit again!"

| Kristin Lapp

The heavy storm hit Kristin mentally when COVID-19 shut down the gyms, turning almost everything into a virtual time capsule. This is when Kristin’s numbers hit an all time high, along with the damage she was inflicting on her body.

Her workouts then shifted to the following:

• 45 minute virtual bootcamp

• 30-45 minute virtual strength training

• AM break 2 mile run

• Lunch break 4 mile run

• PM break 2 mile run

• 3-4 times per week XaBeat class

Once the gyms reopened, she shifted her cardio to the gym and brought her virtual classes with her. Kristin’s schedule now started at 4:57am arrival to have a strict start by 5:00 am, allowing 12 minutes of cardio before starting her 5:15am virtual bootcamp, finishing off her session with another 35-40 minutes of cardio prior to leaving. Kristin’s lowest weight was now at 128 pounds; at this point, she attempted counseling without success.

Staying with her strenuous workouts, Kristin eventually injured her calf, but continued to push through the pain and her workouts. Exactly one year later in 2022, the pain ran through her plantar fascia and into her Achilles tendon, resulting in a walking boot. In true Kristin style, it didn’t stop her from going to the gym. She modified her exercises, eliminating running and dance temporarily. This was one of the toughest mental challenges for her, but she chose to make the best of it. This was the start of actively seeking assistance to reclaiming her life.

Towards the end of the summer in 2022, Kristin hadn’t stepped on a scale in over two years. The scale had dictated her day, and ran her life, so she chose to stop stepping on it. Kristin shared, “I would go into a spiral and lose my brain even more. I had started listening to a webinar on facing fears, so I chose to step back on, where the scale reflected 151.6lbs. When I stood on the scale, nothing happened! A black hole didn’t open, nothing changed. I followed my plan written for that day, ate what I had planned, and didn’t stress over the weight reflected on the scale. The world didn’t stop turning. I was damn proud of myself!”

Kristin states, “I knew I could do it, but not on my own. So, I found a coach who teams with a Cognitive Behavioral Therapist concentrating on your relationship with food, with an end goal of enjoying my upcoming vacation with friends, one where I wouldn’t obsess about the gym and what I was eating. This was the turning point to taking part of my life back.” This step was rooted in Kristin’s desire to quit skipping holidays, to go out with her friends, and stop avoiding regular life.

At the point she hired her coach, Kristin says, “My body and mind were getting tired. I ended up quitting all of my classes, but kept one dance class. I trusted my coach. I cut out two thirds of my running and shifted to 3-4 days of strength training. I am his only client he has to work to “get out” of the gym. This is the first time I have tracked my weights. Previously, I would lift light because I didn’t know how long I was going to be lifting them for. I wasn’t truly strength training. I now perform 20 minutes of cardio on the elliptical, walk at breaks, and receive plans for all my workouts.”

In addition, since teaming up with a coach and Cognitive Behavioral Therapist, Kristin has gone on a mystery bus trip with her boyfriend’s mother, where she enjoyed drinking wine and eating a sandwich for the first time in many years. Kristin shared, “I had so much fun not worrying about how many steps I had to take, or how am I was going to work this off. I got up and only spent 45 minutes in the gym and then left. I was finding joy again in crafting, eating, and laughing. It was so amazing to actually have fun and not get so caught up in what I needed to be doing that I forgot about living. I have learned that if I show up at 6:15 at the gym, the gym is still there, it’s not going

anywhere. I have learned to socialize with people and not worry about the fact I should be walking around the track. It has been really freeing!”

Kristin went on her girls’ trip and says she ended up dancing on the patio and went on with her vacation. “I am having a lot of fun watching my weights based on strength versus watching my weight on the scale. I am remembering what life is all about. I am 30 pounds heavier, but I am strong! I am not ever saying I am fat, because fat is not a feeling!”

In March, Kristin graduated from the CBT program (Cognitive Behavioral Therapy). She has underlying fear of not having the program, however, she is learning to plan ahead when going out by looking at the menu. She is embracing the small wins, including her ability to go out on the fly and be okay with it. She has planned another trip this May and plans on enjoying herself, even if it comes with 10 pounds. She is taking her life back and hopes that others will find the strength, courage, and support they need to be healthy and happy. [ aw ]

“I knew I could do it, but not on my own."

| Kristin Lapp

These homemade mocha protein bars come with a kick! The instant coffee gives each bar a caffeine boost equal to a cup of coffee, which makes for the perfect pre-workout snack!

make it tonight

INGREDIENTS

1 cup raw almonds

1 cup raw cashews

1 cup unflavored collagen (or egg white protein powder)

¼ cup cocoa powder

¼ cup instant coffee

2 cups pitted dates

4 Tbsp water

TOOLS OF THE TRADE

mocha protein bars BONUS

8x8 pan

parchment paper food processor

THE METHOD

Line an 8x8 pan with parchment paper. In a food processor, add nuts, collagen, cocoa and coffee. Pulse until broken into small pieces. Add dates and water, continue to pulse until a sticky mixture forms. Transfer and press into prepared pan, place in refrigerator for one hour. Cut into 12 bars. Enjoy! Store in refrigerator for two weeks or freezer for three months.

store in fridge for two weeks or freezer for three months

RECIPE AND PHOTOGRAPHY ASHLEY SORNSIN

HAYLEE HOKUM is passionate about healthy food. She and her husband Seth built their West Fargo-based business, Power Plate Meals, from the ground up, fueled by a desire to put vitamin-rich, protein-packed food into people’s hands in the most convenient way possible.

Itstarted with just one store. Seven years later, Power Plate Meals has expanded to include three stores in the Fargo-Moorhead Metro and a total of nine across the region. Customers can order convenient meal delivery options online, pick up their favorite meals at their neighborhood location, or even find Power Plate Meals at the local grocery store. The company offers gluten-free, dairy-free, and plant-based options so everyone can find something the love on the rotating menu.

In 2023, the business has entered a new stage of growth and expansion that’s focused on bringing their meals to more people than ever. We caught up with Haylee, who handles marketing and brand management for Power Plate Meals, to learn how the company started, how the meals are devolved, and what’s next for the business.

HOW DID YOU DECIDE TO START POWER PLATE MEALS?

"My husband Seth and I felt there was a need in our community for healthy, convenient meal options. We wanted to help fill that void in our community with the passion we had for healthy eating and had a desire to share it with others.

Starting a business in the food industry was really driven by our love of living a healthy lifestyle and passion for healthy food. I went to UND and got my Bachelor's in Nursing in 2013. My husband is a fourth-generation farmer, so neither of us had the background to start a food business, but we definitely had the passion to learn and the drive to work hard and make it happen."

WHEN DID YOU LAUNCH THE BUSINESS?

"We started Power Plates in January 2016 at Square One Rental Kitchen downtown Fargo. However, they experienced a fire in February of 2016, which led us to building our first kitchen and retail location in West Fargo that we opened April 18th, 2016."

STARTING A BUSINESS IN THE FOOD INDUSTRY WAS REALLY DRIVEN BY OUR LOVE OF LIVING A HEALTHY LIFESTYLE AND PASSION FOR HEALTHY FOOD.

HOW DO YOUR PRE-PREPARED MEALS BENEFIT CUSTOMERS?

"Our meals help our customers in a variety of ways, saving time and eating healthier being the main two. Our meals are ready to eat and convenient, which allows our customers to save time on their weekly food prep and gives them more time to do other things they enjoy.

They only take two minutes to heat up, so whether our customers eat them at home, on the go, or at work, they will enjoy a healthy meal in just two minutes. People are so busy, so if we can help our customers save time in their busy lives, we love to see that.

Not only are our meals easy and convenient, they are healthy, too. We make our meals fresh, with high quality ingredients to fuel our customers. Our meals are high in protein and packed with nutrients to keep our customers feeling full and satisfied. They will also feel much better after eating a Power Plate versus if they were to run through a fast food drive-through, as our meals are portioned, under 500 calories, and made up of ingredients that leave you feeling great.

Our customers have also shared weight loss stories with us after they started incorporating Power Plates into their lifestyle. Whether you want to make healthier choices, feel better, or lose weight, our meals can help in your wellness journey."

WHICH MEALS ARE YOUR BEST SELLERS?

"We are best known for our famous Turkey Porcupine Meatballs, but some of our other top favorites include our Chicken Burrito Bowl, Blackened Chicken Mac and Cheese, and Carolina BBQ Brisket."

HOW DO YOU AND YOUR CHEFS GET IDEAS?

"Fun fact about me is that I can barely cook for myself, so I actually don't have any role in the meals, except taste testing! My husband Seth works with our kitchen team to create new meal ideas and test new items. When we create new meals, we aim for the calories to be under 500 total, protein stays around 30-40g per meal, and of course we use high-quality ingredients to provide a high-quality product.

WHICH MEALS ARE YOUR FAVORITES?

"I personally love our plant-based meals, so a couple of my favorites are the Egg Roll Bowl, Cajun Sausage Skillet, and Southwest Fajita Bowl. But am always down for our Turkey Porcupine Meatballs!"

We get ideas through foods we love, customer recommendations, or items that are trending. We want people to love the food they are eating, so whether that is mac and cheese, stuffed French toast, a Mexican-style burrito bowl, we like to keep things fun so there is something for everyone when they walk through our doors."

WHEN DOES THE BI-WEEKLY MENU SHIFT?

"Our menu changes every two weeks, always on a Monday. We have over 100 meals that go through rotation, so every menu is always different. We don't want our customers to get bored, so we love changing things up and creating new menu items for our customers to try."

Do most people pick up meals or subscribe?

"We have three different avenues to shop with us including in store at our retail locations, online, and through our wholesale meals in grocery and convenience stores, as well as micro-markets.

Our biggest customer base is through our nine retail locations. We have three in Fargo. Then we are in Grand Forks and Bismarck, North Dakota, Sioux Falls, South Dakota. And we also have three retail locations in the Twin Cities including Eagan, Bloomington, and Lakeville, Minnesota.

Our customers love to come in our stores so they can see what all the meals look like, check out the nutrition, and see what other fun snacks and drinks we have for them. We ship online nationwide, as well as offer 5, 10, and 15 meal subscriptions, but our retail stores remain the most popular avenue."

ROUGHLY HOW MANY PEOPLE DO YOU HAVE ON STAFF?

"In total amongst our nine retail locations, distribution, kitchen, and leadership team we have a little over 80 team members."

HOW CAN PEOPLE ORDER GLUTEN-FREE OR DAIRY-FREE MEALS?

"The great thing about our meals is that the majority of our menu is gluten-free and we always have gluten and dairy-free options on every menu. We have two little squares on the front of each meal that says GF and DF with a check mark if it applies to help customers find them."

WHAT'S THE MOST COMMON WHAT'S

THE MOST COMMON QUESTION PEOPLE ASK?

"A lot of times we hear that people don't realize they can come to our retail stores and shop right there. Some people may think they need a membership or that they need to pre-order, but they can come shop with us Monday-Saturday at one of our nine retail locations."

WHAT'S NEXT FOR POWER PLATE MEALS?

"Our next big adventure is wholesale! For years we have been working with the North Dakota Meat and Poultry inspectors on a weekly basis in our kitchen. We follow FDA and USDA guidelines and are the only kitchen manufacturing ready-to-eat meals in North Dakota under FDA and USDA inspection.

This past year, our meals started going into grocery and convenience stores in the upper Midwest, including Hornbacher’s, which is local to Fargo, and Hugo’s, local to Grand Forks, and amongst over 100+ micro-market sites as well. It has been an exciting adventure and we can't wait to get our food into more locations, to make eating Power Plate Meals even more convenient for our customers and future customers to come." For more information, visit: powerplatemeals.com [ aw ]

response by :: jessica hoeper

Dear Andrea,

What a powerful wondering! I am like you; I often wonder about the fear of change and how it shows up and why it shows up. I like that you pointed out “our temporary fear of change can be stronger” because that does give space to wonder more into the times when we do choose change despite fear. What makes us feel capable of facing the fear of change in those instances? This could be very different for each person reading this. The common theme among humanity is that fear is an emotion we viscerally react to, meaning our bodies respond to it with similarity, our hearts race, and breath quickens. Fear is really one of our most primal emotions, meaning it often happens before we have conscious choice of it.

I have always been a strong advocate for change; I would say I am a self proclaimed “change agent”. I seek to help systems change, and am often the one pushing strongly for needed change. A month ago, I may have “wondered” very differently with you about fear and change. But then this happened…

Sometimes my kids gift me moments where I really embody the understanding of how things feel, instead of just how to think about them. And change just happens to be one of those things I understand at an embodied level more than I did a month ago, because of an experience with my five-year-old. I am going to ask you to join me in this experience, so you can get a feeling of how difficult the idea of change may be to ourselves and others.

This experience I am about to share was a humbling reminder of how impossible change can really feel in the body! To set the stage, I was driving my kids to school, my child who is five was the last to be dropped off, and it was just he and I in the car. As we were riding, my son said to me, “Mom, I think that stop lights should change; red should mean go and green should mean stop.” I say, “No honey, that cannot happen, it’s always been this way.” (Note: Here is the humbling moment. I do not say the statement, “No, because it’s always been this way…” EVER…..well, until I did).

As soon as it came out of my mouth, I started to wonder about the change he proposed; was it really impossible? No. Was it scary to consider? Yes. Here my body’s fear response showed up just thinking about the possibility of traffic lights changing from red to go and green to stop. I wondered with a racing heart and quickened breath “If this change is actually possible, how would you let everyone collectively know about this kind of change? Would there be accidents, would people get hurt, etc.?” This gave me a strong embodied understanding of how intense the fear of change can feel to a person. This really showed how powerful the fear of the unknown is in relation to change!

Change feels scary because of the unknowns. This example is not intended to keep you from change, in fact, it is used in hopes that you will gain more awareness of self in responses to change and give you space to choose the possibilities that wait just on the other side of change. I won’t be

changing stoplights, but I have changed how I intentionally listen for the teachings from my kids in small moments!

Maybe we don’t really fear change, but we fear the feeling of change. Or, perhaps we initially fear our ability to adapt to the change. To me what is also helpful to consider is if we can pulse into the idea that we may have a visceral response to change because it means something to our bodies before our minds can weigh in, then we can wait for the mind’s response, and then decide if what waits on the other side of the change, the possibilities, are worth the change! I remain a strong believer that change is needed and necessary for growth.

Thank you, Andrea, for participating in this wonderous space. You are appreciated, and sparking readers to consider what changes they might be fearing and why!

Your

Hi Jess,

“I wonder why our temporary fear of change can be stronger than our desire of possibilities?”

Warmly, Andrea

STORY AND PHOTOS SUPPLIED BY: SANFORD HEALTH

Colorectal screenings are recommended for individuals starting at age 45. Preventive screenings are important: 75% of colorectal cancers occur with no symptoms.

Colorectal cancer is the second most common cause of cancer deaths in the United States. The lifetime risk of developing colorectal cancer is 1 in 23 for men and 1 in 24 for women. However, when caught early, colorectal cancer is 90% treatable.

Dr. Nicholas Battista, a specialist in gastroenterology at Sanford Clinic in Bismarck, North Dakota, answers common questions around colorectal cancer, screening options, and reasons to get screened.

What is colorectal cancer?

Colorectal cancer is a cancer of the large intestine (or colon) or the lower part of the digestive system. Rectal cancer is cancer of the last several inches of the colon. Together, these are referred to as colorectal cancers.

With early detection, colon cancer is 90% treatable

Photo by Getty Images

How does colorectal cancer start and spread?

Most colorectal cancers start as a growth on the inner lining of the colon or rectum. These growths are called polyps, which can become cancerous over time. Screening tests can find polyps, which can then be removed before turning into cancer.

Who should be screened for colorectal cancer?

Colorectal screenings are recommended for individuals starting at age 45. The risk of getting colorectal cancer increases as you age.

other risk factors include:

• Age (45 or older)

• Ethnicity (Black, American Indian or Alaskan Native)

• Family history of colorectal cancer

• Sex (males are at a higher risk)

• Obesity

• Diabetes

• Long-term smoking

• Unhealthy alcohol use

What are the symptoms of colorectal cancer?

75% of colorectal cancers occur with no symptoms. This is why regular screenings are so important. Screenings catch precancerous polyps and colorectal cancer early, when it’s easiest to treat.

symptoms may include:

• Change in bowel habits

• Blood in or on your stool (bowel movement)

• Diarrhea, constipation, or feeling that the bowel does not empty completely

• Abdominal pains, aches, or cramps that don’t subside

• Unintentional weight loss

How can I prevent colorectal cancer?

In addition to regular screenings, other prevention measures you can take to focus on your health and decrease your risk of colorectal cancer include:

•Limit alcohol

•Maintain a healthy weight

•Eat fruits and vegetables

•Quit tobacco

•Exercise regularly

What screening options are available?

There are two main types of screenings for colorectal cancer: stool sample and colonoscopy.

A colonoscopy is the most accurate and efficient screening option available. During this procedure, a gastroenterologist uses a lighted scope with a camera to look at the colon and rectum to check for abnormal tissues and cells. If any growths, or “polyps” are found, they can be removed during the procedure before potentially developing into cancer (may include a biopsy if needed). Colonoscopies are a covered procedure for most insurance companies for adults ages 45 and older and should be done every 10 years.

A stool test means you’ll collect a stool sample at home and submit it to the lab. It takes one to two weeks to get results back. If your results come back normal, you should get screened every one to three years depending on the test. If the results aren’t normal, you’ll need a colonoscopy.

Stool tests require no dietary restrictions or preparation and are covered by insurance in most cases. Screening stool tests are an option for low-risk patients. Talk with your provider to see if it’s a good option for you.

Sanford Health offers these stool tests:

• Sanford Polymedco Fecal Immunochemical Test (FIT). This lab test checks stool for blood, which can be an early indicator of colorectal cancer.

• Cologuard FIT DNA. Cologuard is a type of FIT-DNA test that checks stool samples for blood and cancer DNA biomarkers. [ aw ]

Diamond Cluster Earrings

14K white or yellow gold, 0.82CTW

$2,200 at GUNDERSONS, 5601 28th Ave S, Fargo, ND

Layering pieces and wardrobe staples for the transition from spring to summer. Shop quality brands at the Fusion Boutique inside SCHEELS Home & Hardware. at SCHEELS HOME & HARDWARE, 3202 13th Ave S Fargo, ND

Most women are familiar with “The Big M,” menopause. It is an experience many have lived through, are living with, or are seeing on the horizon. Despite the universality of this experience, however, there are still some common misconceptions when it comes to full understanding. By addressing some of these misconceptions, we can open a dialogue to more effectively help women navigate this stage of life and perhaps find treatments and strategies to help them feel their best selves.

Misconception 1

In reality, perimenopause (also known as menopause transition) starts around the age of 35, when the natural decline in reproductive hormones begins.

Knowing this can empower women to begin seeking more knowledge about menopause. It can be reassuring to know that one doesn’t have to wait to start really tuning in to the changes happening in our bodies.

"I don't have to worry about menopause until I'm at least 50 years old."

Misconception 2

"Hot flashes and night sweats are the ONLY symptoms of menopause."

Hot flashes and night sweats certainly may point to menopause, however, there are other common symptoms associated with perimenopause and menopause such as:

• Mood swings or high irritability

• Sadness or depression

• Headaches/migraines

• Breast changes

• Memory loss or foggy thinking

• Exhaustion

• Constant fatigue

• Insomnia

• Painful sexual intercourse

• Irregular menstrual cycles

• Decreased libido

• Indigestion

• Vaginal dryness

• Sudden cravings and weight gain

Realizing that there are many other symptoms of perimenopause can be an “aha” moment for many women. For someone experiencing the frustration of wondering why they don’t feel like themselves anymore, finding out that addressing hormone imbalance can help is welcome information.

Misconception 3

"All Hormone Replacement Therapy (HRT) is the same."

Even though most HRT is treating similar targets in the body, there are different types of hormone replacement medications that are available to patients. Additionally, these hormones are available in a number of different routes of administration. Some examples include: transdermal creams, vaginal creams, patches, pellets, sublingual drops, lozenges, and oral capsules and tablets.

These varied hormones and routes of administration have important differences that can influence how each patient responds. Having several options allows providers to help women find the therapy that fits best with their own goals and lifestyle.

Women seeking answers for the frustrating symptoms of hormone imbalance will be best served partnering with a provider that recognizes how important these other factors are for success. This partner in wellness should not only supply medication, but provide strategies, support, and encouragement for the lifestyle modifications that can make all the difference.

Women who are interested in treating hormone imbalance are encouraged to have that conversation with their provider. InHealth Specialty Pharmacy is pleased to be able to offer one-on-one hormone and wellness consults and works with many providers in the area to help women begin their HRT journey.

For those interested in learning more or would like to get started with a Hormone and Wellness Consult at InHealth Specialty Pharmacy. GO TO: www.inhealthcompounding.com/balance or scan the QR code.

It was 1938 when the United States passed what has been called “the last meaningful beauty law.” That statement is one that is the cornerstone of Beautycounter, a clean cosmetics and skincare company founded in 2013 by Gregg Renfrew, an American businesswoman/entrepreneur who previously created The Wedding List, which was eventually purchased in 2001 by Martha Stewart’s company, making it the first acquisition by the Martha Stewart Living brand. In 2021, it was announced that Gregg was an early investor in Thirteen Lune, which Wikipedia cites as, “an e-commerce site focused on makeup, skincare, haircare, and wellness products owned by people of color and ally brands.”

At its core, Beautycounter’s simple mission is to “get safer beauty into the hands of everyone”, meaning working towards transparency in the beauty industry that will then lead to more informed, and hopefully healthier, consumers.

Morgan Rasmussen is an Iowa native who has been with Beautycounter nearly since its first day. After just shy of 10 years of affiliation with the company, Morgan’s passion lies not only with Beautycounter, but with what is called the Clean Beauty Movement, involving companies across the globe that are committed to better ingredients, research, results, and sustainability in the now $80B beauty industry. She has built a successful career within Beautycounter and now holds an Executive Director title, with several hundred consultants on her team.

I am one of them. In my four years being associated with Beautycounter, it has been a side business, very much so, rooted in belief in the company’s mission, but also I fell in love with the products as a customer. It was an eye opener when I was introduced to Morgan through another friend who is involved in the company and her immense knowledge and palpable commitment to healthy living drew me in to want more information. From there, I had a major a-ha moment when I had to humbly admit that many health problems I had years ago could possibly be (at least partly) due to my voracious appetite for beauty products.

As a woman who was in high school in the 1980’s, when we wore loads of makeup every day, used can after can of toxic hairspray (on top of gel, mousse, perms, etc.), I was a breeding ground for chemical buildup without having a clue that all of these products might actually be absorbed into my body. Just like with eating fast food every day, which can lead to a host of health problems, what we put on our body goes right into it. I started to think back to the years I suffered from eczema, skin reactions, occasionally itchy eyes and scalp, stomach problems, headaches, and eventually gallbladder failure. All of these were annoying, yes, but nothing compared to five years of endometriosis, six uterine tumors that grew into one large mass, being 60 pounds overweight, and having to undergo a hysterectomy and removal of the uterine tumor at age 42.

At least in my own experience, I believe that chemicals that I willingly applied to my body my entire life, including years of perfumes, baby powder, baby oil (what was our obsession with all things baby?)makeup, toxic skincare products, scented everything (toilet paper, feminine hygiene products, laundry detergent, dryer sheets),

get safer beauty into the hands of everyone

and too many others to count all added up to one thing: poor health. Here I was a lifelong dancer, fitness gal, and nutrition devotee, going through issues that perhaps could have been avoided or at least greatly diminished if I would have begun swapping to healthier alternatives earlier. However, you can’t make changes without knowledge and that is where Morgan states that even small, simple ones are the beginning of making a difference in our health.

“I started with Beautycounter in July of 2014, just weeks before the birth of my first child,” Morgan explains. “I stumbled across Beautycounter while looking for safer personal care products for myself and baby, having learned about environmental toxins and how certain ingredients and chemicals in our everyday products could have a negative impact on my health and that of my unborn child.”

She recalls a memory of browsing one of her favorite websites, jcrew.com, and seeing Beautycounter’s ad pop up and it featured a few products. “I became curious as I had never heard of the brand and that led me to Beautycounter’s website where I discovered their mission of getting safer products into the hands of everyone by way of utilizing an omni-channel approach and leveraging a business opportunity for others to represent the brand through advocacy. I saw how the company was committed to educating on WHY safer ingredients matter.”

The average woman uses 12+ beauty products every day containing hundreds of chemicals. Morgan comments that there has been a lack of regulation in the beauty industry and also government oversight. “It's perfectly legal for companies to use health harming and questionable ingredients when creating/formulating their products. 80% of cosmetic ingredients have never been tested for safety and to that matter, the United States bans only 30

ingredients from personal care products. By comparison, for example, the European Union bans more than 1,400.”

She continues to remark, “Every day we as Americans are being exposed to a slew of harmful chemicals and over time those small doses build up over time and accumulate in our bodies. Think hormone disruption, chemicals that can cause

cancer, reproductive harm and other serious health issues and are not banned in the United States from skin care and color cosmetic products. So Beautycounter was founded and created to do something about it.”

Morgan notes, “The team researches the safety of every potential ingredient to ensure they’re making the safest, high-performing products that they can. They created a “Never List” made up of more than 1,800 questionable or harmful chemicals that will never ever be used as ingredients. This includes the 1,400+ chemicals banned or restricted in the personal care products by the

European Union + additional chemicals where information screened by Beautycounter indicates a cause for concern.”

With more allergies, unidentified illnesses, and elusive health symptoms springing up as the years go on, health and beauty products are now in the spotlight, just as food has been for years. But, the process of “going clean” can be a daunting one; where does one start to get on a better path in terms of changing their beauty habits from harmful to healthy?

“I always suggest you start with just ONE product. What product do you use that covers a large area of your skin that has the ability to be in large amounts? Look at the products that you use EVERY SINGLE DAY. For me it was switching out my body and face lotions and oils - really anything that has staying power on my skin. Start to think about your foundation(s), too,” Morgan suggests. “It can be overwhelming at first, but when you run out of a personal care product, make it your mission to switch it over to something safer. Read those ingredient labels and become your own advocate for your health!”

Beautycounter is one of the players in the quest for cleaner beauty, along with many other companies that advocate for transparent laws and take the mission to Capitol Hill. Morgan explains, “Every year we are taking giant steps towards a safer future in the clean beauty space. Consumers are more aware than ever with having access to more information via news articles on toxic chemicals, more brands stepping up to the plate to raise their own safety standards, and people taking to social platforms to share and educate on why switching to safer matters to our overall health.”

the team researches the safety of every potential ingredient to ensure they’re making the safest, high-performing products that they can morgan rasmussen

Morgan continues, “Since 2013, Beautycounter has worked with lawmakers of all political parties to ensure the safety of product ingredients, stand up for consumer access to transparency in labeling, and advocate for a future in which the beauty industry doesn’t harm the planet. Our brand advocates host hundreds of meetings with members of congress in their hometowns and our collective voices are making a difference.” The result is more lawmakers than ever in history are placing cosmetic safety at the top of their legislative agendas in an attempt to address the 84-year gap that has occurred since major laws have been addressed in this space.

In 2017, Beautycounter founded the Counteract Coalition - a coalition of like-minded businesses in the skin-care and beauty industries that also want more health protective laws in DC. Morgan notes that there is great power in numbers! This includes consumers, as well.

“Every day, we as consumers have the ability to vote with our wallets. Every product we purchase that’s a safer/healthier choice is one less dollar going towards toxic products/brands that aren’t stepping up to the plate to keep us safe. Consumers ultimately dictate the market and drive demand. Unfortunately, toxic chemicals are lurking in our cleaning products, our furniture (think toxic flame retardants), our water, air…they are all around us, but knowledge is power and every

safer swap we make adds up and ultimately creates a positive impact on our health and that of our families.”

Missy Wokasch is an area resident who works as a life coach and, on the side, is a distributor with Norwex, a company that sells safer alternatives in cleaning and personal care products. Founded in Norway in 1994 and with operations in Canada and North America since 1999, the company has now grown to include operations on three continents and multiple countries. Like Beautycounter, Norwex has a goal of making a global impact and believes this starts with one person at a time. The company’s sustainability and approach, although attractive to Missy, are not all that drew her into learning more about their products.

She comments, “I found myself very ill several years ago. I was on medication for migraine headaches, hives, depression, thyroid issues, and allergies. I was fed up with feeling sick and questioned if the path of doctors and medications was really helping me. I started seeing non-traditional practitioners who taught me the benefits of food as medicine. I monitored my symptoms closely to see what was triggering my allergies, hives, migraines, and abdominal troubles. What made the biggest impact was eliminating dairy and gluten from my diet.”

Missy states that after she started feeling better, she was on a quest to get off of medications and manage her health naturally if possible. “I educated myself about the toxicity of things in my environment. I hadn't been able to

wear perfume for years, so I looked at other scented things like candles, air fresheners, and laundry soap. Once I removed everything scented from my life, my health took another leap forward. My third step was to remove the chemicals I use to clean my house and clothes and that is when I was introduced to Norwex products.”

Since making changes to her diet and environment and cleaning with water and enzymes, Missy says she has never felt better. “I am off of every medication except for my thyroid one. I am happier, healthier, and have more energy than I did in my twenties and I am now 56.”

Like Morgan, Missy is acutely aware of chemicals in her daily environment and her choices. She looks for safer options first, including when addressing health issues. “I am not saying I will never go to the doctor, but I will always look for a natural solution first.” [ aw ]

Gifting is a great way to help a family member in need of some cash or to help that individual pay for their education, and it can also play a key role in your overall estate planning goals. However, if you are considering making gifts to family members, there are a couple of important items to consider prior to writing that check

1. THE GIFTING ANNUAL EXCLUSION

In 2023, you can gift up to $17,000 per person without the need to pay gift tax or file a gift tax return. This $17,000 amount can be gifted to as many individuals as you want. For example, if you have 3 children, you can make a $17,000 gift to each child. If you are married, your spouse can also make a $17,000 gift to each child resulting in a total gifting amount of an astounding $102,000 without the need to pay a single dollar of gift tax or even file a gift tax return. Also, the annual exclusion amount does not just apply to family members. Therefore, if you don’t have children and/or you want to make a gift to a friend or maybe your son or daughter-in-law, you can still utilize the annual exclusion amount for such gift. In addition, these $17,000 gifts will not dip into your lifetime gift exemption amount with is currently at $12,920,000 for 2023 for a single person (but decreasing to $5,000,000 in 2026) and double that for a married couple. If you make a gift in excess of $17,000 per recipient, then you will be required to file a Form 706 gift tax return for the year the gift is made and report the value of the gift. This will also result in you decreasing your lifetime exemption amount. However, you won’t actually owe any gift tax until you exceed the exemption amount.

2. 529 PLAN

If it is your intent for the family member to use the gift for educational purposes, then you may want to consider putting the money in a 529 plan versus giving the money directly to the family member. A 529 Plan is an account held on behalf of the family member to be utilized for their educational expenses. Income generated from investments in the 529 plan are tax deferred and all withdrawals for qualified higher education expenses are federal and state income tax free. Also, you are allowed to gift five years’ worth of annual exemption payments into one year if you desire. Therefore, you could gift up to $85,000 into a 529 plan in 2023 without paying any gift tax. However, you would be required to file a gift tax return and would not be able to make any additional annual exclusion gifts to that family member for the next five years. In addition, North Dakota offers a state tax deduction for North Dakota residents of up to $5,000 for an individual and $10,000 to a married couple filing jointly. Therefore, the 529 plan really is a great vehicle to gift money for a family member’s education while also utilizing the state and federal tax benefits. [ aw ]

Jim R. Maring

This article was prepared by Jim Maring, an attorney with the Serkland Law Firm in Fargo, North Dakota.  Jim holds degrees as a Master of Laws in Taxation from the University of Denver and a Juris Doctor from the University of St. Thomas School of Law.

For more information, call 701-232-8957, email at jmaring@ serklandlaw.com or visit www.serklandlaw.com

This article should not be considered legal advice and should not be relied upon by any person with respect to his/her specific situation.

The sunshine on my face and the heated seat on the 8-person chairlift kept me warm as I rode up the mountain with several of my ski club friends at Big Sky, Montana. I was thinking about how lucky I am. Lucky to be out in these beautiful mountains. Lucky to be doing something I still love. Lucky to be enjoying it all with other adventurous women.

It’s not just luck, of course, that keeps me moving and active into my 70s. After years of experience with all different types of physical activities, it’s the openness to finding my personal formula for an aging body, a formula that combines stretching, strengthening, cardio, movement, and motion, along with exercise and joy.

I don’t think of myself as a retiree; I still work part-time. I don’t think of myself as an active

senior, whatever that means. I don’t think of myself as an athlete, either.

One thing I know is that I’m not particularly goal-oriented or competitive. I don’t really like health clubs or working out, and I’m not crazy about being labeled. I also know I never set out to be more active than anyone else. I’m the only person I’m competing with, as I work to continue moving, exercising, and staying healthy.

Some people may have the discipline and determination to exercise for the “right” or more traditional reasons. For me, it has to be something I really enjoy. Years ago, I read an article that questioned which specific exercise is truly the most beneficial. The final response: The best exercise is the one that you keep doing.

In my efforts to stay fit, I can’t tell you how many gyms I’ve joined, programs I’ve started, classes I’ve

taken, exercise videos I’ve watched, and Fitbits I’ve gone through. None of those worked for me or stayed with me. My unending efforts were focused on finding the perfect way to exercise, stay motivated, and have fun at the same time. I finally realized that I need to set up a lifestyle, not a program.

As far as athletics, I went to high school prior to Title IX, so there were no sports for girls. There was cheerleading, but I couldn’t do a cartwheel like my sister, Danielle. I liked to skate at the local playground, but I couldn’t do spins and twirls like my neighbor, Corrine.

When a boyfriend introduced me to downhill skiing at the age of 19, I knew immediately that it was something I loved. I wasn’t good at first, but I would get better. Although the boyfriend didn’t last, my interest in skiing did. The next season I met my husband, Jerry, in a ski club, and we continue to be avid downhill (and cross-country) skiers.

Some of my other sports and activities started out by accident. I tried tennis for a while, but it never “clicked” with me. My neighbor and I began “jogging” back in the early 80s, before it became popular. She hated it and quit, so after three months, I hung up my brand new Nike waffle-bottomed shoes. After we temporarily moved to Texas for Jerry’s job a few years later, he got involved in a

big way – running marathons – so I thought I’d try this jogging thing one more time.

Several friends in our neighborhood mentioned that they saw me out running and that I didn’t look happy. I told them I liked knowing I had completed a run and especially the way I felt after I was done. That type of joy also came the following ski season, when I realized that the additional muscle strength and endurance that I developed from running just happened to improve my skiing ability and stamina in the mountains.

Watching Jerry run most of his 21 marathons over the years influenced me and we often ran together. When he ran the Fox Cities Marathon in Wisconsin, relay teams were allowed to run alongside the actual marathon runners. It was so much fun to be able to partake in the excitement and festivities with several cousins, while only running 5 miles of the 26.2 mile course. It never

occurred to me to run an entire marathon myself. Running 3-5 times a week was all I wanted or needed to help me enjoy some of my other activities, like skiing, biking, kayaking, and hiking.

I never used to take hiking more seriously than a walk in the woods, until we started traveling. From mountains, volcanoes and rain forests in Hawaii, to steep trails in the Grand Canyon, to rocky trails in Arizona, and national parks across the country, I learned it’s so much more than walking and it opened up a massive new world of discovery for me.

I finally realized that I need to set up a lifestyle, not a program.

I'm the only person I'm competing with, as I work to continue moving, exercising, and staying healthy.

Kayaking is a passion I picked up when we bought our cabin 20 years ago. We had a canoe when I was growing up, but I wanted something I could take out by myself, and quietly cruise over the water to enjoy the natural beauty and abundant wildlife. Since I had never been in a kayak, we rented some while on a family trip to Florida. I loved it, and purchased my first kayak the following season. One kayak soon became two so Jerry and I could paddle together, and we now have four kayaks so that family and friends can join in with us. A child’s straddle seat in my 14-foot open-hull kayak has been the perfect way to introduce our grandchildren to the joys of this activity as soon as they could sit up and hold on by themselves.

Getting serious about biking was in a category all its own. Like most kids, I rode a bicycle around our neighborhood, but never had my own until I was well into my 20s. Although I always enjoyed it, the longest rides I ever took were when I accompanied Jerry on his marathon training runs – at his pace, not mine. It was a way to be outside, and yet I never considered it to be part of my fitness program. That changed when we purchased our cabin in Ottertail County and joined the Lakes Area Bike Club, where every Tuesday we met all different kinds of bikers, of all different abilities, riding all different kinds of bikes.

With a little guidance and encouragement from our son, who was active in triathlons at the time, Jerry got into road biking and took to it right away, especially with other riders in the club. I resisted for a while, and felt that I got plenty of activity and exercise from my new fitness bike, which I named the Black Beauty.

The pull toward the higher performance of road biking was strong, though, and I purchased my first road bike when I was 62 years old. I finally decided that I wanted to be able to ride more with Jerry, along with a few of the other members with road bikes.

The Blue Bomber, as I called this new bicycle, introduced me to my newest passion for movement, activity and exercise, and it went above and beyond any previous biking I’d ever done. I don’t “clip in” to the pedals like most road bikers, but I’ve still found a great love and excitement for the elegance, grace, and pace of riding

as I glide over county roads or paved bike trails. We continue to ride with the bike club every Tuesday in the summer, and Jerry and I also ride many bike trails on our own. We don’t keep track of our weekly mileage and sometimes don’t even keep track of the mileage on each ride. We simply start riding, see how we feel, and figure out how far we want to go.

Although I struggle to fully describe the feeling of the connection with my body and soul when I’m biking or skiing or kayaking or hiking, it’s a fire that keeps me moving and keeps me active. Any kind of strenuous activity can have its pitfalls as we age. I have to be more aware of my body and what it’s telling me and I have to consciously complete my stretching exercises before I begin anything demanding. Gone are the days when I could simply tie on my shoes and go out for a run.

There are times when it can be painful if it’s more work than I anticipated. A bike ride may have been 10 miles too long. The last hour of some hike might have become brutal. The wind could have come up on the lake before I got my kayak back to shore. Those are the times when a younger person would “gut it out.” Now, it’s more about alternatives, back-up plans, and protecting myself instead of having something to prove.

There’s always a chance I could get hurt. Many well-meaning friends and family have reminded me of that on more than one occasion.

“Aren’t you afraid of falling when you ski at your age?”

“Do you know how easy it is to crash on a road bike when you’re going that fast?”

“What if your kayak flipped over?”

But, what if the snow is fantastic, the sun is shining off the mountains, and I have a perfect run?

What if I shift the gears “just right” while pedaling my bike up a steep hill, and feel the total exhilaration when soar down the other side?

What if I paddle my kayak too far up the river, but get to watch an eagle soar overhead, and hear a loon’s call from across the bay?

There have been, and will continue to be, adjustments along the way. I don’t run a solid three miles anymore – I do more of a walk/run to protect my back and joints. I’m not skiing as fast as I used to, or biking as far, or hiking as steep.

What I’ve gained, however, far outweighs any setbacks. Although I didn’t become a grandparent until I was 65, I remain fit and flexible enough to take them kayaking, pull them in a wagon, swim with them in the lake, or chase them around the playground.

The social aspect is another positive result. Both my bike club and ski club are filled with new friends, ones who are also passionate about

moving their bodies and remaining active as they age. Besides the exercise we share, we also reward ourselves with fun-filled celebrations of food and drink following a tough bike ride or a day on the ski hill.

There’s no magic bullet to this balancing act. I just know that I love being outdoors, I love moving, and I love challenging myself to be the best I can, at whatever stage of life I find myself.

As Albert Einstein said, "Life is like riding a bicycle. To keep your balance, you must keep moving." [ aw ]

For F-M area information about recreation opportunities, visit:

Fargomoorhead.org (Parks and Recreation)

Cityofmoorhead.com (Parks and Recreation)

Fargoparks.com (Fargo Park District)

Fargond.gov (City of Fargo)

Fmwfchamber.com

(Sports & Recreation in Fargo, Mhd, W. Fargo)

Robert D. Johnson Recreation Center: 701.499.7788 or 1104 2nd Ave. S. in Fargo

In 1990, Williston, ND native Nicole Hedlund Sommers was going through a common problem for young people. She didn’t know what she wanted to do for a career and after spending a few years at NDSU, she landed a summer job with a Fargo specialty deli/bakery called Lebby’s. Working there, under the management of highly experienced bakers, Nicole began to ignite a love of the culinary arts. When chefs from California became the new owners of Lebby’s, one took an interest in encouraging Nicole to consider culinary school. She took the advice and ended up attending the Disney Culinary Academy in Florida.

There, she completed her education and graduated with honors from the three-year culinary apprenticeship. While in the program, she met her husband, Steve, who was also an apprentice. She went on to work in a restaurant in Orlando and eventually moved back to the Fargo area.

All through this, Nicole was Jazzercising! Jazzercise was founded in 1969 by professional dancer Judi Sheppard-Missett, a legend of the dance world whose business boomed and continues to flourish today. Judi is still involved as the CEO of the organization, with her daughter, Shanna Missett Nelson, as its president. The mom of two girls, Shanna continues to teach Jazzercise classes and

her daughter, Skyla, is an instructor and choreographer. Dance is in the blood in the Missett family.

Throughout its 54 years, Jazzercise has consistently grown, adding franchisees across the globe while changing with the times. In its earlier years, Jazzercise was known for its high energy workouts that were all cardio, with dance routines set to popular music. Leg warmers and leotards were the norm back then, but today, Jazzercise has evolved into an explosion of HIIT workouts combined with the company’s signature brand of fun, upbeat dance, along with strength training. Throughout the past 30 years, Nicole has been actively involved with Jazzercise, first as a student, then instructor, and now franchise owner of the Fargo operation which, while searching for a permanent spot to call their home, conducts classes at Gasper’s School of Dance and The Daily Dose throughout the week.

Nicole comments, “I was first introduced to Jazzercise by a Fargo friend. She invited me to a class in South Fargo in those beginning years of my career. I had joined Gold’s Gym and was busy going there for workouts, but it only took one Jazzercise class for me to quit the gym and start dancing! I joined Jazzercise and never looked back.”

Dance was not new to Nicole, however. “Back in the 80’s, living in a small town in North Dakota, we didn’t have a lot of fancy operations offering dance workouts. I would take videotapes down into my parents’ basement and dance for hours to them, memorizing the moves." When Jazzercise was introduced to her, Nicole instantly aligned with the popular music they played, songs she knew from the radio. “The energy was just over the top!” she adds. The basement days were gone, but Nicole danced on, knowing immediately that

"It only took one Jazzercise class for me to quit the gym and start dancing!

I joined Jazzercise and never looked back.”

:: Nicole Hedlund Sommers ::

Jazzercise was something she wanted to stick with forever.

Two years after her first class, Nicole was asked to consider becoming a Jazzercise instructor. She said yes, headed to Omaha, Nebraska for her training, and spent the next two years teaching in South Fargo. She then moved to attend the Disney Culinary Academy in Florida. There, she became a substitute instructor for Jazzercise in the Orlando area.

From there, now married to husband Steve, the couple made the decision to relocate to Broomfield, Colorado for Steve’s job. Nicole had submitted a video to a Jazzercise instructor friend who responded with, “WOW, WOW, WOW! You’re an amazing instructor!” and who then told her to consider opening a franchise operation. With the move to Colorado, Nicole assumed an associate position with Jazzercise and instead of opening her own location, she and her husband created a high-end pastry shop. Nicole had the desire to focus on her advanced culinary training and the shop was a success, serving customers

throughout the region for 11 years. At its height, her shop employed 15 people and had two locations in the area, but at the eleven-year mark, it was down to one location and just Nicole and Steve.

The recession had hit and it had taken its toll on the business: the shop closed in 2010. “It was a really tough time around the country, but that year in my life was so hard. The pastry shop closed, our dog died, and then, after saying we didn’t want to have a family, we began the journey pursuing parenthood.”

Nicole was 42 at the time and the turmoil she was going through made her rethink her entire life. Soon, becoming a mother was first and foremost on her mind, but that, too, would prove to be a difficult road. “We lost two babies early on. It was devastating and I was so frustrated, wondering why my body wouldn’t do what it should.” The couple moved into IVF and had no results. From there, they found an egg donor and, as Nicole explains, “There were so many eggs! More than 20!” The eggs were implanted and Nicole’s doctor told

her that there was, out of all of these, one viable embryo. Nicole and Steve were overjoyed that they were about to become parents, but then began thinking of how they wanted more family support with a baby on the way. Nicole’s family lived in North Dakota and Steve’s in Florida. It was time to make yet another hard decision.

The time had come to move again and so, after spending many years out west, Nicole and Steve made the move to the Fargo area.

In 2014, Nicole attended her first ultrasound appointment and her doctor inquired if she was sure she was having only one baby. “There are two heartbeats,” they explained, and in September, Nicole gave birth to healthy identical twin boys, Curtis and Matthew, now eight years old. Following this, Nicole was committed to getting back into shape right away, but was saddened to learn there weren’t any Jazzercise classes in the area. So she opened her own operation, landing on a location for her classes to be held at Skateland in the roller rink’s off hours. After Skateland (now Skate City) decided to end having outside vendors such as Jazzercise use their space, it was a move to The Pracs Building’s lower level (South Fargo) that became the new Jazzercise location. For eight years, this spot worked well for Jazzercise while Nicole continued to search for a permanent space, which continues today. “People from back in 1992 whom I knew from the Fargo Jazzercise scene returned right away when they found out classes were starting up,” Nicole says.

Two years after her first class, Nicole was asked to consider becoming a Jazzercise instructor. She said yes, headed to Omaha, Nebraska for her training, and spent the next two years teaching in South Fargo.

“Jazzercise had fizzled out here back in the 90’s after I had left town and there were students who really missed these classes.”

One thing missing from these current locations and something that is critical to Nicole’s future space is a stage. “Jazzercise is meant to be taught on a stage,” Nicole explains. “It is intended to have the instructor on stage, facing the students, and the students “mirroring” what they are doing.” But, as Nicole has done throughout her career, she pivots quickly and makes things work.

Her love for dance has only grown over the years and Nicole states that during the pandemic, classes went online and her operation continues to offer all 15 classes this way for students who can’t make it to the physical location or who prefer to work out at home. The common thread in Jazzercise in Nicole’s experience is that once a student is hooked on it, they stay. “My sister was just in Mexico,” she laughs, “and took three classes with us online! My mom is proudly the oldest student in my classes; she is 78.” Nicole comments that with Jazzercise, it does not matter your age, size, shape, or ability. “Everyone can do it because they do what they can; modifications are key and it’s all about having fun!”

Strength training and cardio, in combination, are what students experience, and weights, stability balls, and resistance bands are part of the class. Jazzercise offers Cardio Sculpt, Power Sculpt, and Sculpt HIIT workouts, along with a 30 minute strength training option. It’s not all about dance anymore.

Additionally, students work towards milestones and they are included on the Milestone Board once they attend 25, 50, 100, etc. classes. “It encourages people to keep coming to class!” Nicole says. At the 150 class mark, a student earns a limited edition Jazzercise tank or tee. Other challenges are added throughout the year as well. “In February, for example, if a student attended 15 classes during the month, they earned a Jazzercise cosmetic bag,” she adds. It’s about pushing the students to stay consistent and also pushing themselves to do more, Nicole comments, and the cheering, celebrating, posting, and overall accolade they receive as a result keeps the momentum building.

Nicole had her own celebration when she hit the 30-year mark in 2022. After having a party in class, students surprised her with another gathering, held at Granite City, and had her mom there as an extra bonus. ”Our Jazzercise community is just the best! The connection and friendships really warm my heart,” Nicole remarks as she remembers that day vividly. “The students had arranged a really long table at the restaurant and filled it. When I walked in, they all started (loudly) cheering for me. It made that big milestone so special.”

The sense of belonging to something is what she says adds to the Jazzercise experience for many. “Just recently,” she explains, “a beginner student showed up. After her first class, she went online and commented, ‘I found my place!!!’ then tagged Jazzercise. So many women have this reaction and it makes our efforts so worth it. My instructors are such a huge part of my business and help make the experience exceptional for our students.”

Nicole has three instructors on board currently, with plans to grow the team once space is secured. While in Fargo, Nicole has mentored four students through Jazzercise instructor training. “It’s so rewarding to see the transformation as they go from students, just following along, to strong, amazing leaders with the same passion for Jazzercise that I have. These ladies are a huge part of Jazzercise here in Fargo and I am blessed to have each of them on my team. As Jazzercise grows and we expand our class offerings, we’re always looking to add instructors.”

Beyond the dance floor, Nicole is committed to giving back to the community and focusing on her family as well. “In February, we had a buyin challenge where members paid $10 and we donated 100% of the money we collected to the local chapter of Bio-Girls, a self-worth building program for girls in grades 2-6.” In addition, her franchise has donated to the emergency food pantry and in October, promotes breast cancer awareness. “We have had many students who have dealt with cancer and we highlight their stories

"Everyone can do it because they do what they can; modifications are key and it’s all about having fun!”

:: Nicole Hedlund Sommers ::

on our Facebook page. It’s all about what we can do to empower other women, no matter what they are going through, and to always encourage health and fitness.”

Just like how she has had to change and maneuver to adapt to life’s ever-shifting state, Nicole teaches her students to align with what their own body tells them it can do in the moment. She will work with students before and/or after class to break down dance steps and to show them how to “layer”, first getting footwork down then adding arm movements. From there, it’s about adding style! “When I hear a student exclaim, ‘I GOT IT!’ that is so exciting! Their confidence soars and then, once they really get into classes, they are proud to see their muscle tone. I see myself doing this forever; I picture myself at 80, Jazzercising. Even now, at 53 and with some knee issues, I just adjust and do low impact temporarily.”

There to support her is her family. “My husband is so supportive of Jazzercise and my passion because he sees that for me, getting to live my dream and stay fit is something that makes me happier at home. I need to stay in shape, alert, and aware; Jazzercise keeps the juices flowing and I can keep up with having young boys.” The family loves to go on adventures together, camping, hiking, mountain and road biking, ice fishing, and snowshoeing.

Staying balanced between home and work, Nicole can then hit the floor with a burst of energy that radiates throughout each of her classes and beyond. “I love seeing the students roll in, some with immense stress on their faces, and once that music is on, you feel that shift in energy in the room. That’s when I think, ‘Let’s get this party GOING!’ and we start doing our favorite routines to fantastic songs we all know from the radio-P!nk, Bruno Mars, etc. I like hearing that Jazzercise changes people’s moods and it’s something they notice.”

Nicole’s lifelong focus on Jazzercise and fitness permeates into her overall personality and she is always eager to let others know that this is not something for the elite few. She states that it’s really very simple in terms of philosophy, which is the impetus to get up the courage and motivation to try something new that might be a little scary. “Just show up and move. That’s it! And from there, just don’t stop.” [ aw ]

"Just show up and move. That's it! And from there, just don't stop.”

:: Nicole Hedlund Sommers ::

"I like hearing that Jazzercise changes people’s moods and it’s something they notice.”

:: Nicole Hedlund Sommers ::

words from :: megan elgin

From a fictional but honest look at mental illness to a young woman torn between loyalty and survival amidst the Syrian revolution, one woman’s candid memoir and a family caught in the 1918 Spanish Flu pandemic, these are four titles that touch on health and wellness in a variety of ways. None of these are easy reads, but they are important… and most of all, they end with a hopeful promise of something better yet to come.

Sorrow and Bliss

By Meg Mason

“Sorrow and Bliss” follows Martha in a somewhat meandering but mostly linear path as she navigates her life and marriage while dealing with her mental illness.

Area Woman’s resident Bookista, Megan Elgin, serves you up with books worthy of spending your entire afternoon with. Search for Megan by name on Goodreads or @meganann on Litsy and find out what she’s reading now.

Read one of these books? Searching for something new to read? Tell us what you thought by using #areawomanbooks in your online review or send me an email with requests and questions at bookishmeganann@gmail.com.

Martha is witty and sarcastic. Her family and her husband love her. But she knows something is wrong with her and doesn’t know how to be better. Countless doctors, years of therapy, and every kind of prescription drug over the years have gotten no closer to figuring out why she spends days unable to get out of bed or cannot help but make cruel remarks to both strangers and her loved ones. When her husband moves out following her fortieth birthday, Martha goes home to her family and begins to start over while looking back through her years of struggling with her illness. As we follow her story back and then forward again, Martha might just get to write a better ending for herself.

Mason manages to portray the debilitating and relationship-destroying effect mental illness can have on a person's life in a way that feels really honest. You’ll laugh and cry, and as the title suggests, you’ll journey through sorrow leaving you with love and optimism for Martha’s future.

LOVED THIS?

For another title about mental health and the effect it can have on loved ones, try “Transcendent Kingdom” by Yaa Gyasi.

If you liked being in Martha’s head, feeling her sorrow, and ending with bliss, try “A Tale for the Time Being” by Ruth Ozeki.

As Long as the Lemon Trees Grow

By Zoulfa Katouh

When the cries for freedom broke out in Syria, Salama Kassab was a pharmacy student and a normal teenager. She still had her parents, her big brother, her home.

Now she spends her time volunteering at a hospital, treating the wounded, and doing far more than her pharmacy classes prepared her for. Trauma and desperation have manifested as an imagined companion in Salama’s mind, Khawf, who haunts her every move as a physical embodiment of her fear. Torn between loyalty to her country and a conviction to survive, she desperately searches for a way out of her beloved country before her sister-in-law, Layla, gives birth.

When she crosses paths with the boy she was supposed to meet before the revolution forced her to contend with bullets, bombs, and military assaults, Salama begins to question if leaving is really the right thing to do. She must decide what the revolution means to her and how she will raise her voice for Syria’s freedom.

Important, gut-wrenching, and beautifully told, this is a story rich with so much humanity. I felt every step of Salama’s journey from heartbreak to an ending full of hope. This is categorized as a young adult novel, so look for it in the YA section of the library or bookstore, but I recommend this compelling novel for adults just as much as teens.

Women Like Us: A Memoir

By Amanda Prowse

Amanda Prowse is a bestselling author of nearly 30 fiction books centering on the lives of women. In “Women Like Us” she writes honestly about her own struggles with self-esteem and her health.

As a child, Prowse dealt with daily pain, multiple surgeries, and a constant struggle with self-esteem and frustrating expectations. From childhood to a young woman finding her place in the world to her writing career, she weaves the everyday events of her life with her battles to find a confidence she didn’t feel. Most poignantly, she candidly opens up about her toxic relationship with food and how she overcame that destructive addiction to find a healthier life.

I had never heard of Prowse and her fiction novels before reading this memoir. However, I found her writing here to be full of sincerity and appreciated the way she openly told her story. Many women will resonate with her descriptions of insecurity and body consciousness while her strength in overcoming those insecurities and her toxic food addiction is inspiring.

As Bright As Heaven

by Susan Meissner

Having lived through our own recent pandemic, this novel first published in 2018 feels especially compelling. Set in 1918, the first half follows the Bright family as they move to Philadelphia to give their three daughters — Evelyn, Maggie, and Willa — a chance at a better life. Just months after they arrive, the Spanish Flu reaches the city claiming more than twelve thousand victims and changing the life they thought they would find there. Even as they lose loved ones, they take in a baby orphaned by the disease who gives the family hope for a brighter future. We see the effects this pandemic has on their family and their adopted city. There are similarities between our own pandemic experiences and those of this family living over a century ago.

The second half jumps forward as Evelyn, Maggie, Willa and the child they adopted are learning to navigate the aftermath of the pandemic and finding their resolve to survive and even thrive. It’s harrowing and hopeful. There is loss and death, love and strength, and it promises that we too can continue on and even find happiness in the aftermath. [ aw ]

LOVED THIS?

Meissner has written several historical fiction novels set in different times and places. Pick up her newest novel “Only the Beautiful” coming on April 18th.

LOVED THIS?

Prowse also wrote a memoir with her son, Josiah Hartley, chronicling his battle with depression titled “The Boy Between: A Mother and Son’s Journey From a World Gone Grey.” Also check out one of her many fiction titles.

In November 2021, the Minnesota State Legislature passed the Mental Health Services and Resources Initiative. This bill funds Minnesota public universities to support students needing basic resources and mental health awareness through two grants per college to focus on each area.

As the Dean of Students, Gravley-Stack’s office is fundamental to coordinating and supporting students through various campus services. With her active leadership and passion for others, she was excited to take action.

PHOTOGRAPHY BY: DAVE ARNTSON

ARTICLE BY: GRACE KENNEDY

Kara Gravley-Stack and her team at Minnesota State University Moorhead provide essential services to the campus community.

At Minnesota State University Moorhead, Kara Gravley-Stack is leading efforts to put students' mental health and basic needs first.

MENTAL HEALTH IS A HUGE ISSUE THAT CAN CREATE BARRIERS FOR STUDENTS TO REMAIN AT SCHOOL.

Kara Gravley-Stack

— DEAN OF STUDENTS

According to a survey done by Boynton Health Service at the University of Minnesota in 2021, they found that among MSU Moorhead students, 53.7% report being diagnosed with at least one mental health condition within their lifetime, and 27.5% report being diagnosed with at least one mental health condition within the past 12 months during the time of the survey.

“Mental health is a huge issue that can create barriers for students to remain at school,” Gravley-Stack says. “The more we can do to address those concerns, the greater likelihood those students can remain in college.”

The funds MSUM received funnel into two grants; one focuses on mental health efforts. Campus put out a call to faculty, staff and students to learn mental health first aid. This centers on spotting the signs of someone facing mental health struggles and leading them to a helping hand.

Six faculty and staff participated in an intensive workshop, which qualifies them to hold this training for others. They continue to perform and coordinate this training for many across campus.

“It’s like CPR,” Gravley-Stack says. “We’re not diagnosing the problem, but we can see there’s a problem and understand how to initially help someone in need.”

She views this training as a way of humanizing the struggles people go through. She understands the benefits of reaching out to someone and wants to end the stigma that comes with having mental health issues.

"We need to recognize that people have mental health challenges and it’s more common than we think,” Gravley-Stack says. “Someone can be struggling for many reasons, so recognizing that this is a human being who needs help and carrying empathy can help destigmatize it.”

The second grant focuses on providing resources for students’ basic needs. With on-campus services like the Dragon Pantry, emergency housing, and Counseling Services, MSUM continually enhances campus resources and connects students with local services when needed.

MSUM’s core value of heart plays a pinnacle role in these efforts. Being able to go the extra mile for the community fuels the university’s purpose.

“Our core values are all about people,” she says. “This is about how we can be a resource and an advocate for somebody around us.”

With the state taking action to recognize and support mental health advocacy and better access to basic needs, this is only the start for Gravley-Stack and her team.

“The more we can spread the word, the better,” she says. [ aw ]

APR 15

ANNE CARLSEN PRESENTS AN EVENING IN MONTE CARLO - THE FARGO GALA

Join us for the ultimate dinner and game night at the inaugural Monte Carlo - themed fundraiser and gala. You can experience all the fun and excitement of casino activities, while supporting the important work of Anne Carlsen. You will hear from one of our extraordinary families we serve, reminding us of the importance of the work that is done at Anne Carlsen. We will have a dinner, live and silent auction, casino games and more. For additional information visit www. annecarlsen.org/events or email Becky at rebecca.aamodt@annecenter.org

TIME: 5:30 PM

LOCATION: Delta Hotels by Marriot Fargo

1635 42nd Street South Fargo, ND 58103

APR 28 MAY 20

APR 27

IT'S A GIRL THING FASHION EVENT

Check out items from the Fusion Boutique at It's A Girl Thing. Models will walk the runway in styles provided by SCHEELS Home & Hardware and other local boutiques. First 250 get a swag bag.

LOCATION: Holiday Inn Fargo

THEATRE B PRESENTS SMALL MOUTH SOUNDS BY BESS WOHL

In the overwhelming quiet of the woods, six runaways from city life embark on a silent retreat. As these strangers confront internal demons both profound and absurd, their vows of silence collide with the achingly human need to connect. Filled with awkward humor, this strange and compassionate new play asks how

APR 24 YWCA WOMEN OF THE YEAR

Since 1973, we have been shining a spotlight on exceptional women. They are leaders, mentors, visionaries, angels, and heroes. Help us highlight women who shape the Fargo-Moorhead community through their passion, service, and significant achievements at this widelycelebrated event attended by 700+ people. This year’s event, the 50th annual, will be held on April 24, 2022 at the Delta by Marriott in Fargo. YWCA Cass Clay is dedicated to eliminating racism, empowering women, and promoting peace,

justice, freedom, and dignity for all. We strive to break the cycles of poverty and violence for women and their families. Questions regarding Women of the Year tickets or sponsorship opportunities please contact Jill DeVries at woty@ywcacassclay.org or 701.232.2250.

TIME: 5:30 PM - 9:00 PM

LOCATION: Delta Hotels by Marriot Fargo

1635 42nd Street South Fargo, ND 58103

we address life’s biggest questions when words fail us. Directed by Crystal Cossette Knight. Contact www.theatreb.org or 701-729-8880

TIME: Thu-Sat 7:30 PM; Sun 2:00 PM

LOCATION: Theatre B

215 N 10th St, Moorhead, MN 56560

MAY 2

VIETNAM WAR HISTORY NIGHT

Featuring Local Guest Speaker: Glenn Thoreson, U.S. Air Force Flight Surgeon. Part of the 559th Tactical Fighter Squadron during the Vietnam War, Glen flew 28 combat missions over South Vietnam in the "backseat" of a F-4 Phantom II. Join us to hear the incredible story of how he saved a life, followed by a Q&A and light refreshments. $10 Donation. Free for Museum Members. No preregistration required. https://fargoairmuseum. org/calendar/vietnamwarhistorynight

TIME: 6:30 PM - 8:30 PM

LOCATION: Fargo Air Museum

1609 19th Ave N, Fargo ND 58102

MAY 20 OUTDOOR EXPO

Stop by to check out all things lawn & garden, power equipment, patio furniture, BBQ and more. We will have experts on hand to help you take your backyard from boring to the best

on the block. Try out our zero turn driving course sponsored by TORO.

TIME: 11am-4pm

LOCATION: 3202 13th Ave S Fargo, ND.

AUTHOR VISIT WITH DEB WATLEY, WRITER OF "SUMMER RUINS" April 1 at 2:00 PM

RESCHEDULED from March. About the event: Deb Watley, author of Summer Ruins, will be visiting with kids. She will share what she's learned about the science of archaeology and how she researches and writes her novels. Following her presentation, Bonanzaville curator David Hubin will provide a guided tour of the historical artifacts in the Main Building. This event is most appropriate for kids ages 8 and up. This program is part of the Red River Valley Kids Read series of events. For more information on this or any other library program, please call Children’s Services at 701.241.1495.

Bonanzaville, 1351 Main Ave. West, West Fargo, ND

PREPARING FOR POLLINATORS

April 29 at 10:00 AM

Kids and teens are invited to join us to make seed balls!

Samuel Devick, a North Dakota 4-H Pollinator Habitat Ambassador, will teach you how to make this fun and easy craft that can turn any patch of soil into a beautiful pollinator habitat. Seed balls are mixtures of soil, clay, and seeds that sprout easily and are low maintenance. For more information, please call Children’s Services at 701.241.1495

Dr. James Carlson Library, 2801 32nd Ave. S., Fargo

LITTLE MERMAID MOTHER'S DAY

PRE-PARTY May 13 at 10:00 AM

Get ready for the new Little Mermaid movie release with a Little Mermaid Party! There will be themed snacks and crafts for kids to work on with their treasured adult, while the 1989 Disney film (G) plays in the background. This event is geared towards kids ages 3 and up and their favorite adults. May 13 at 10 a.m. – Main Library (Registration opens 4/24) For more information, call Children’s Services at 701.241.1495.

Main Library, 101 4th St North

SPRING PLANT SWAP AT CARLSON

LIBRARY May 15 AT 6:00 PM

Join us at the Library Learning Garden at the Dr. James Carlson Library for a library-hosted plant swap. This community-minded event is an opportunity to share your love of plants for the home or garden with others. Participants are asked to bring in plants to trade. These could be leftover garden plants, seed packets, divided perennials, divided houseplants, or propagated plants. Don’t have anything to bring? That’s okay! Everyone will go home with something new. From novice gardeners to experienced green thumbs, all are welcome! This event is for both adults and teens(13+). No registration is required to attend this event. For details, contact Drea at 701.241.1472.

Dr. James Carlson Library, 2801 32nd Ave. S., Fargo

Fargo Public Library events are free and open to the public. A complete schedule of upcoming events is available at all Fargo Public Library locations and on our website at www.fargolibrary.org

if you take care of people, people will take care of you.

In her 13 years of co-ownership and chiropractic work at Venture Chiropractic in Fargo, ND, Dr. Melanie Dockter holds these words close. When Melanie joined her husband, Dr. Chris Dockter, at their first location in Moorhead, she reflects, “We started with only one room. We started really small, but that’s how we wanted it. Our idea was to have more of a relationship versus having to get people in and out. We just really wanted to keep it people-orientated from the beginning.”

Since their humble beginnings, Melanie and Chris have taken their business across the river, adding two additional chiropractors and multiple other employees to their Venture team. Despite the growth, a people-first mentality sets the tone for their work.

Besides the typical adjustment for a sore or thrown out back, Venture offers a variety of services ranging from acupuncture and rehabilitation to pediatric and maternity care. Melanie, proudly a mother of three, postpartum supporter, and birth enthusiast, has expanded Venture into areas of maternity and pediatric services. “Postpartum is

the rest of your life,” Melanie acknowledges. “We are so focused on getting baby out of us that no one really sits down and talks a lot about what you feel like after you have that baby in your arms. and how difficult that can be physically, emotionally.”

For Melanie, the lack of focus on mothers in the healthcare system fuels her desire to bridge this gap between a mother and her health options. Not only does Melanie strive to “create more space for baby” using her Webster Maternity Technique certification, but lends a hand in better connecting her expectant and postpartum mothers with other educational tools. Melanie teaches patients about safe movements during pregnancy, educates on proper nutrition for mothers and their babies, and helps facilitate connections between expecting and postpartum mothers and the birthing community.

"we just really wanted to keep it people orientated from the beginning"

Melanie Dockter

A very important aspect of Melanie’s process is that of getting uncomfortable. More specifically, creating space within the healthcare setting to discuss things that are happening with our bodies and things that make us experience discomfort. As Melanie puts it, “Getting comfortable with the uncomfortable is where growth happens.” At Venture, they believe that no symptom should be left unaddressed. And whether Venture will be able to assist in your journey or not, Melanie states that, “If we cannot help someone, we know someone who could. It is important to us to get people to the next person who could assist.” At the end of the day, being authentic, honest, and transparent are the values that Melanie strives to uphold in her practice. “Healing comes from a place where patients feel safe and comfortable.”

As Melanie continues to grow in her chiropractic offerings, she aims to extend her knowledge in corrective exercise and oral restrictions, or tongue and lip ties. All of this, of course, is continually shaped by the needs of Venture’s patients in best effort to address the gaps and needs of their patients for generations to come. As Melanie remarks, “The patient is the most important person in our office. We would not have a business if it weren’t for the people coming in the door.” [ aw ]

Dr. Melanie Dockter and the whole team at Venture Chiropractic are here to help restore your health by helping you move better and feel better. To learn more about their services, check out their website at www. venturechiro.com or give them a call at (701) 730-3867 to set up an appointment.

SEND US YOUR PICK FOR NEXT ISSUE!

Area Woman magazine celebrates women in the Fargo-Moorhead area who are making a difference. If you would like to nominate someone for this special recognition, please email us at design@areawoman.com

"getting comfortable with the uncomfortable is where growth happens"

Melanie Dockter

make it tonight

plant-based ceviche

This is an easy to make, fresh, healthy, and delicious ceviche recipe! It’s plant-based, using hearts of palm in place of shrimp, but go ahead and add shrimp if you’d like.

INGREDIENTS

1 can hearts of palm, chopped

1 cup tomatoes, chopped

1/3 cup red onion, chopped

1 Jalapeño deseeded, chopped

1/2 orange bell pepper (or 2 mini)

1/2 yellow bell pepper (or 2 mini)

1 cucumber, chopped (or 3 mini)

1/3 cup cilantro

1 avocado, chopped

2 Tbsp lime juice

salt and pepper to taste

Serve with tortilla chips

TOOLS OF THE TRADE

....................................................

a medium bowl | chef's knife

PRO TIP ....................

keep a can of hearts of palm on hand for an impromptu appetizer that can be put together in minutes!

CALORIES ....................

APPROXIMATELY

56 calories

RECIPE AND PHOTOGRAPHY ASHLEY SORNSIN

SERVES ................

8.5 ................

THE METHOD

Drain the water from the hearts of palm and chop into large chunks. In a medium bowl, combine the hearts of palm with the remaining ingredients. Stir together! Enjoy with chips or as a salad. Keep up to five days in a closed container in the refrigerator. [ aw ]