Area Woman Magazine Aug/Sep '20

Missy Heilman SPARKS A BIO GIRLS REVOLUTION

“Aspire Bank has been a wonderful partnership for our business! With their knowledge and fi nancial assistance, we’ve been able to grow our businesses and expand our portfolio over 200% in the past fi ve years alone. We will continue to work with them moving forward without hesitation.“

Jodi Kallias Sheywest

701-293-3662 aspirebanks.com 5195 45th St. S, Fargo

Jodi Kallias Sheywest

Theresa Sorenson Aspire Bank

THE FOREVERMARK BLACK LABEL COLLECTION

Five shapes, each cut with supreme symmetry to unleash the dazzling light of a Forevermark diamond. Beautiful. Rare. Responsibly Sourced.

and

are Trade Marks used under license from De Beers Group.

WE’RE READY - MEDORA MUSICAL NOW OPEN WITH SMART RESTART.

North Dakota’s cities offer space to reconnect with family and friends. Visit our downtowns for boutique shopping, grabbing an espresso, or relaxing on a patio with dining and musical entertainment. You can also find parks, scenic drives and outdoor adventures nearby. Visit us online to find inspiration for fun ahead.

Theodore Roosevelt National Park – South Unit

Lake Sakakawea, near Riverdale

The

home

22 THE KITCHEN AND SO MUCH MORE

24 FRESH FROM THE FARM: THE ART OF REPURPOSING

26 MAKING YOUR AP ARTMENT OR RENTAL Y OUR OWN family

28 4-H: SO MUCH MORE THAN CO WS AND CROPS

30 FRIENDS OF THE CHILDREN

32 THE NDSU EXTENSION PARENT AND FAMILY RESOURCE CENTER

34 EMPOWERING ADOPTION EDUC ATION

36 PHOTOGRAPHY WE LOVE health

38 10 MENOPAUSAL WEIGHT LOS S TIPS

40 SENIOR HELPERS

42 SPORTS PHYSICALS CAN HELP PARENTS SPOT HEALTH ISSUES

44 BATTER UP!

46 THE BUFF LIFE

profiles

48 ONE-OF-A-KIND AT HOME IN NORTH D AKOTA

50 NDSU STUDENT SHARES THE POWER OF W OMEN

52 4 STEPS TO CONSIDER IF YOU ARE CONTEMPLATING DIVORCE

54 AN UNEXPECTED FRIEND

56 MSUM ED.D GRAD WORKS TO ADDRESS CRITICAL TEACHER SHORTAGE

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 .

ALICIA UNDERLEE NELSON

Alicia is the creator of prairiestylefile.com, a website that explores the arts, culture, shopping, events and fashion of Fargo-Moorhead and the upper Midwest. She frequently travels across the region in search of what's beautiful and what's next.

WASIFA AHMAD HASAN

Wasifa is a dentistry graduate, full-time blogger and makeup artist. She blogs and makes videos about beauty, makeup, fashion and lifestyle on her blog sifascorner.com.

STACY KENNEDY photographer

Stacy is a photographer that specializes in high school senior and commercial portraits. Her years in the fashion industry and behind a camera lens has gained her the reputation of creating images that stand out. Check out her portfolio at stacykennedy.com.

WHITNEY LYNNE STETZ

Balancing a life of family, friends and fashion. Whitney lives for laughs, good people and great clothes, with a few other things too. Whitney graduated from UND with a degree in marketing. She goes by the title of "fashion maven" (also known as a fashion influencer). You can see her daily fashion posts, and catch her crazy ideas on Instagram @whitney_lynne.

Our cover story was written by Alicia Underlee Nelson and photographed by Stacy Kennedy, page 58.

ASHLEY HAM

Ashley is a full-time wedding, lifestyle and destination photographer with her husband Ryan at FloraPine Photography. She is passionate about documenting the every day, writing about home simplicity and renovation projects, and writing music.

MARIAH PRUSSIA

Mariah is the owner of MPX Fitness, founder of the non-profit NOW Project, professional MMA fighter, coordinator of fitness at MSUM, motivational speaker, corporate wellness coach and single mother. Find her online at mariahprussia.com

publisher

JON-MICHAEL SHERMAN

art director

MEGAN ELGIN

proofing editor

JILL OCKHARDT BLAUFUSS

advertising

MIKE SHERMAN 701-306-5119

JON-MICHAEL SHERMAN 701-306-1288

TAMIE ZACCHEA 701-306-7932

photography

ALICIA MARIE PHOTOGRAPHY

ASHLEY OBERHOLTZER PHOTOGRAPHY

DAVE ARNTSON

ELENA K PHOTOGRAPHY

EXPRESSIONS BY ASHTON

FLORA PINE PHOTOGRAPHY

JILL OCKHARDT BLAUFUSS

JUSTIN EILER

SCHERLING PHOTOGRAPHY

TRUE EXPRESSIONS, KELSEY BUCHHOLZ

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, Instagram and Twitter. To work with Ashley for nutrition, fitness and life coaching, contact her online at eatlivebebuff.com.

ANGEL EVENSON

Driven by her goal of leaving you happier than before you met, Angel's main goal in life is laughter. She owns her dream, AKA, where she is a multifaceted consultant and coach. Her expertise ranges from sales and marketing to writing, educating and fitness. Her man-bun wearing husband and two precious kids keep her grounded, fulfilled and grateful. Stop by for a daily dose of yoga, motherhood and all things life-inspired on her blog angelskeenangles.com and instagram @angelskeenangles.

BASIC? Yes, basic.

Can I get a B?

You got your b, you got your b!

Can I get an “asics”?

You got your asics, you got your asics! Put it all together, you have your basics, you have your basics!

Now that we are all cheering for basics in our heads, tell me you weren’t singing that too. Let’s talk about them!

Ahh, basics.

What defines a good “basic”? Do I need to splurge on them? Or, can I save money on them? Don’t worry ladies, I have the hard part covered for us as we transition into another, chillier season. Let’s just promise to not blast that Christmas music yet, m’kay?

The secret? (Share it with everyone, because we should all know this.) Basics don’t require a splurge-worthy price tag. They can, but definitely don’t need to. I consider my basics to be: denim, tees, leggings, jackets, shoes and bags. However, not every item we own in these categories needs to be a basic. We just need to have one or two items as a “go-to.” Why? Because they all are easy to style with other items, and we can wear them all seasons.

“So, how do I shop for basics, Whitney?” you ask. My biggest tip here is: Do not discriminate based on store or price point. Embarrassing to admit, and just between us, I’ve spent way too much money on a white tank top, that lasted one season. I’ve spent very little money on Hanes tees, and they’re my favorite layering tees. Hint: Buy slim fit men’s tees. They’re so nice for layering. To me, comfort is key.

WORDS & PHOTOGRAPHY : WHITNEY LYNNE STETZ Follow Whitney Lynne on INSTAGRAM: @whitney_lynne

However, I will say when it comes to denim I do believe investing will get you better quality in most cases. I think investing in jeans once that are $150-$200 and last five or more years are better than buying cheap ones that you continuously repurchase. A few brands I will splurge on: Mother Denim, Hudson, Gfrlfend and Agolde. But, I did find a pair at Zara that I paid $39 for that are on my favorites list. The key is paying attention to the stitch work, fabric and detail before you fork over any money.

When buying leggings, I always do the bend over, touch your toes, knees, or whatever test. Ladies, make sure you confirm that shiny underwear you’re wearing cannot be seen through the fabric. If so, don’t even pay a penny. If they pass the test and no undergarments are seen, you know the fabric quality is good.

A good bag and great shoes definitely take you places — ask Carrie Bradshaw. Bags are fun to accessories an otherwise basic look, or you can also have a good “classic.” I like to mix my closet with both. But neutral colors are a great basic bag choice. And shoes — make sure they fit and are comfortable. And definitely don’t be afraid to mix brown shoes with black pants, or vice versa.

I truly hope we got our basics routine down here ladies! And as always, if you have any fashion questions please reach out to me on social. I love hearing from you and giving advice. Love, love!

summer to fall MAKEUP TRANSITION

5 ways you can create a fall makeup look

WORDS & PHOTOGRAPHY : WASIFA AHMAD HASAN Follow Wasifa on INSTAGRAM: @sifascorner

think dewy

Skip the over-matte looks for summertime. As our skin color changes a bit around summer, many of you probably have to change your foundation. Opt for a dewy formulation when choosing your fall foundation. Look for “glow,” “radiant finish,” “skin finish,” and “hydrating” liquid foundation while shopping for a new foundation. If you do not need to change your summer foundation, you can just skip using your setting/translucent powder all over the face after using the regular foundation. Just focus on the oilier parts, like your T-zone, and leave the rest of your face. It will create a more dewy (but not shiny) look..

get cheeky

The coral or bright pink blush you loved for summer should be left for the warmer months. For fall, try rosy, fleshy, mauve or brown based pink blushes. And instead of using the highlighter on the top of the cheekbones, try using it on the fleshiest part of your cheeks. Kind of like a blush topper. It creates a luminous healthy glow.

eyes are like jewels

let your brows talk

Well-groomed brows are a beauty statement. If you have thicker brows, go for a feathered browlook with a tinted brow gel and if you have sparse brows, use a brow pen or brown pencil to create tiny brow-hair-like strokes to fill in the brows. Even if you do not do anything else for eye makeup, the groomed brows will create an illu sion of an awake and polished face.

Jewel-toned or gold-toned rich eye shadows like grey, aubergine, cranberry, copper, warm bronze and greenish gold are some of the most beautiful shades for the fall season. Adorn your eyes with these jewel-toned shades and make them the center of the whole look, i.e., go easy on the cheeks and lips.

dark lipsticks, but there are other ways you can incorporate fall makeup look into your everyday look. Here are some of the tips you can follow.

make the lips vampy

Dark bold shades are synonymous with the fall season. Wine, maroon, cool-toned brown, plum, burgundy, cranberry and chocolate are some of the options you can choose from. If you are not totally comfortable with dark-vampy shades, use your fingers to dab some of the dark colors on your lips. It will create a stain-like effect. As the weather becomes on the drier side, rich, moisturizing formulas are the best ones to pick.

bonus tips:

DZ Just as you adjust the colors of your outfits, you can also tweak your makeup to compliment your clothing. If you are going for a beautiful jewel-toned eye makeup, keep your lips neutral and when you are going for a deep-dark lip color, go for a simple liner and mascara or just some mascara to bring out those lashes.

DZ …But, rules are also meant to be broken! If you love to experiment with makeup looks, go for the dual-bold factor. Finish off your jewel-toned eye makeup with a deep, bold lip color.

DZ As dark lip colors are unforgiving to dry, cracked lips, use a lip scrub to get rid of the flakiness and dryness from your lips, then use a thick lip balm and let it absorb before you go for a dark lip color.

DZ Setting the whole face with a translucent powder will make your skin look extremely dry and aged. This is why you should use a makeup setting spray instead of a setting powder.

What I love most about a fall makeup look is that depending on how

Dipinto jumpsuit, made with organic cotton and hemp.

Thought, $84

OTHERS

218 Broadway N, Fargo 701-478-8722 othersshop.com

area style

Natural sapphires in every shade of the rainbow. Available at GUNDERSON'S 5601 28th Ave S, Fargo 701-532-3020 gundersons.com

How we dress now –soft separates.

TALULA

Directly south of Costco at I-94 and Veterans Boulevard 701-532-1134

Rich emerald lightly textured midi dress; the perfect transitional piece.

WILLOW DISTRICT

3265 45th St S, Ste 124, Fargo 701-630-4766 : willowdistrict.com

With hues that transition from summer to fall with ease, this look provides a trendsetting vibe that is both chic and classic!

LEELA & LAVENDER

Shoppes at BLU Water Creek 3265 45th St S, Ste 116, Fargo leelaandlavender.com

Indulgent, on-trend lipstick shades. Hundreds of colors to choose from. Custom-blend lipsticks and lipgloss available.

TWYLA'S COSMETIQUE

2420 University Dr S, Fargo 701-282-5303

area style + shop local

Both easy to wear and universally flattering, these camo pants are a closet staple.

MAINSTREAM BOUTIQUE

Blu 32

4600 32nd Ave

Ste 108, Fargo 701-356-6684

mainstreamboutique.com

Create the perfect messy bun with the Hair Arts

Hair Wrap, made from human hair for natural volume and texture.

CENTRE FOR HAIR AND WELLNESS

Downtown Moorhead 218-236-6000

Color Pop — Even though the leaves will change, your bold colors and patterns don't have to!

WILLOW DISTRICT 3265 45th St S, Ste 124, Fargo : 701-630-4766 : willowdistrict.com

Here at Olive Street we believe that with good basics you’ll have endless options.

OLIVE STREET

Directly south of Costco at I-94 and Veterans Boulevard 701-639-6990

shopolivestreet.com

A key piece to transition through the seasons, a cropped sweater is a great piece to keep you warm and on-trend all year long!

LEELA & LAVENDER

Shoppes at BLU Water Creek 3265 45th St S, Ste 116, Fargo leelaandlavender.com

Sunny

the kitchen and so much more!

Although Kitchen Refresh is known for transforming kitchens utilizing a client’s current cabinet boxes and making them look brand new at a fraction of the price of replacement, they also take on so much more. When business partners Andrea and Bryan team up, things can get really fun.

Designer Andrea, of Distinctions by Drea, and contractor Bryan, of Bryan’s Home Services, have been partnering for the last several years doing work in the Fargo, Grand Forks and lake regions of Minnesota for Kitchen Refresh, leaving a trail of updated homes in their rear-view mirror. Within the last three years alone, this duo has transformed over 250 kitchens and homes together.

Kitchen Refresh recently had the opportunity to work with homeowners to transform not only the kitchen, but to help update the gathering area of the entire first floor. Their clients were struggling to find solutions to not only update their home, but to make it feel more open, add functionality, and have it become a reflection of their own personal style.

The transformation consisted of removing the kitchen peninsula to open up the workspace and dining area. Kitchen Refresh came in and replaced all the doors with an updated style

and color to reflect the homeowner’s preferences. A new island was created and accented in a gorgeous Deep Blue Sea tone. New quartz counters and backsplash were also coordinated and brought in by the team. With the open floor plan, the kitchen of this home was not only updated, but the main living area also transformed. Working with the homeowner to select new flooring, adding architectural elements in the form of a new custom media wall, board and batten to some of the walls, and revamping a non-functional entry closet was also tackled. Finishing touches included new furniture, and accessories through Kitchen Refresh’s resident designer.

The Kitchen Refresh team had an absolute blast working with the homeowners on this project and we’re excited to show it off.

The transformation of our house was incredible!

The dark and cramped layout had us on the verge of a ‘love it or list it’ situation. We love the new layout and the space is now so inviting and functional along with being a complete reflection of our style. We couldn’t be happier with the results!”

— BRETT AND SARAH [ aw ]

entry closet after

FRESH FROM The FARM

the art of repurposing

WORDS : KRISTI MAUL-BIXBY PHOTOGRAPHY : AREA WOMAN STAFF PHOTOGRAPHER

Repurpose, re-use and recycle. Repurposing is no longer a trend; it’s become a way of life for many people. People are motivated to repurpose for a variety of reasons: frugality, environmental preservation, expressing creativity, and preserving memories, to name a few. Interesting, one-of-a-kind creations happen with things that would have otherwise ended up in the landfill or shoved into a basement corner.

The Fargo Antiques & Repurposed Market (FARM) features 60 small businesses, all dedicated to the idea of re-using and recycling. The FARM is an excellent source for used items and collectibles like toys and vintage vinyl. In addition, several of the dealers specialize in taking damaged or outdated furniture, wood and other items and making them beautiful again. They have perfected the art of repurposing.

Ava Dalbol

BOOTH 55

Becky Grondahl, Aunt B's BOOTH 15

Becky comes all the way from Roseau, Minnesota, with great repurposed furniture and decor items. She does the painting herself, and has a definite preference for white, black and turquoise. Pictured are some of her repurposed frames, which look great even with nothing in them. This is a great project for someone wanting to get a start at repurposing, too.

Ava uses reclaimed lengths of cedar, pine or other wood to create indoor/ outdoor signs. She does all the stenciling by hand, and seals them for weather durability. Ava does a variety of signs, including seasonal favorites and the classic “Welcome.”

Tamie Zacchea, The Prairie Eclectic BOOTH 1

Rescuing, repairing and painting furniture is Tamie’s specialty although she also has a fondness for mid-century design, glassware and pottery. The latest piece she’s saved from the landfill is a 1920’s radio cabinet, rescued from a barn. “The Maestro” has shelves built in for storage and a custom blend, deep gray paint job. Look at the difference paint and talent can make!

Susan and Charlie Ostendorf, Jack Pine Hill BOOTH 14 Susan and Charlie work as a team, making unique pieces out of scrap lumber and repurposing furniture. We’ve stocked the Tool Shed at The FARM with a variety of reclaimed wood. Susan and Charlie found inspiration in some old siding and created the state of Minnesota, as well as useful storage and decor boxes. Their other projects include recycled screen doors and house numbers hand-stenciled on reclaimed wood.

The FARM’s Fall Flea Market will be September 19, 10:00 a.m. to 6:00 p.m. and September 20, Noon to 6:00 p.m., featuring vendors indoors and out with great vintage, repurposed and recycled items, collectibles, sale prices and a food truck! Our Holiday Hayloft will be opening soon, featuring vintage and repurposed holiday decor for all seasons, open yearround. Follow our social media for more information and announcements.

FOR MORE INFORMATION, visit us at farmantiques.net or call the FARM at 701-356-9199. The FARM is located at 5258 51st Ave. S. in Fargo. It is open daily 10:00 a.m. - 6:00 p.m. and Sundays noon – 6:00 p.m.

making your APARTMENT OR RENTAL your own

Our family recently moved from a house that we owned into an apartment that we now rent. And if I’m being honest, one of the things I was nervous about was that I wouldn’t be able to make our new apartment as cozy and as personal as we did our previous home. But I was wrong, because I’ve loved the challenge of making our rental feel like ours.

There can sometimes be a stigma with renting. And for those who are either in a financial place to only rent, or for those who simply choose to, it’s unfortunate. When we watch HGTV or scroll through our social media, most design tips apply to homeowners. But I am a firm believer that one doesn’t have to wait to own to make a place their home. So no matter where you find yourself in your renting or home ownership journey, I hope these tips offer some creative ways to invest into your rental.

1. Play with Shelves

While painting a wall might not be a possibility in a rental, a fun and easy way to continually change up a color palette and switch up your decor style is by playing with shelves. Whether your shelves are hung on the wall or within a bookshelf, styling shelves is a great way to experiment with your own personal style. If you are one who loves to decorate for holidays or by season, this is also a great way to continually switch out your favorite items.

2. Add Dimension with Mirrors

It’s no secret that apartments are typically smaller in square feet. This isn’t a bad thing — minimalism anyone? However, a really simple way to add dimension to a room is by adding mirrors. With the addition of a mirror, a smaller living room can feel exponentially larger and brighter. Don’t be afraid to play with shapes and styles as well. Mirrors can also be utilized as a focal point or an art piece.

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3.

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5.

2.

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WORDS AND PHOTOGRAPHY : ASHLEY HAM, FLORA PINE PHOTOGRAPHY Follow Ashley on INSTAGRAM: @florapinehome

3. Style with Plants

Now hear me out. I do not have a green thumb. But, over time I have done my research to find which plants are easier to maintain. And I gotta say, I am starting to become one of those plant ladies. Plants are a wonderful way to add color, vibrancy and texture to any room. Plus who doesn’t love a cute planter? Home styles may come and go, but plants will always be in style.

4. Layer With Rugs

Whoever said that rugs were only for hardwood floors is missing out. In rentals, most of the carpets picked by the developers are very bland and almost commercial-like. Layering a rug on carpet can add a lot of warmth and style to a space. Additionally, layering rugs over rugs can also add a great amount of texture. In our living room, we decided to layer a 5x7 flat weave rug over an 8x10 jute rug, and we love the unique and layered look.

5. Create a Gallery Wall

Each renter will have their own level of comfort when it comes to hanging frames on their walls, but a gallery wall is an awesome way to showcase a variety of art prints and photos. And it’s also really fun to shape a room with different frame shapes and styles. Because our walls are sheet rock, we used monkey hook nails as they are less damaging and more secure. But if you wanted to avoid nails all together, command hooks are also a great option for renters.

Bottom line: have fun with renting. Make it yours and make it home! [ aw ]

Our evening classes and valuable networking opportunities combine with affordability for a high-quality and convenient MBA experience.

Pursue the full MBA degree or opt for one of our nine-month graduate certificate programs, offered in the following areas:

• Business Analytics

• Leadership and Managerial Skills

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• Investments and Applied Portfolio Management

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FOR FALL 2020: MBA IN AGRIBUSINESS

4-H : so much more THAN COWS AND CROPS

if you or your family grew up knowing about 4-H, you might have known something about the agriculture-science roots the 4-H program was based on. While agriculture and livestock projects are still a part of 4-H, there is so much more that youth can do in this program. 4-H is the premiere youth development program in which they learn leadership, civic engagement and project activities. Of the 6 million children and teens involved in 4-H throughout the country, 1.8 million are urban youth, 1.6 million suburban youth, and 2.6 million are youth living in rural areas.

The 4-H mission is to help youth grow to exemplify the four H’s — head, heart, hands and health. They use their head to make sound decisions, set goals and stick with them until they are achieved, and have the practical skills

needed to lead a productive and fulfilling life. Following their heart helps them act with integrity and accountability and gives them opportunities to help others become their best. Using their hands to serve others puts the needs of the community before those of themselves. And actively taking care of their minds and bodies is important to their health.

So what is 4-H?

North Dakota 4-H is run through NDSU Extension, and each county in North Dakota has an independent program to meet the needs of youth in each county. Cass County 4-H has nearly 400 members and over 130 adult volunteers in the program. These members, their families and the adult volunteers are the heart of the 4-H program.

4-H is open to all youth ages 8-18, and ages 5-7 as Cloverbud members, and they can join at any time in this age range. Youth and their families attend a monthly club meeting in the county with other members who have similar interests or live nearby. There are workshops offered throughout the year on a variety of interests ranging from arts, crafts and woodworking to STEM, science,

Any child or teen can find a 4-H project to match their interests. A sampling of project areas include:

CLOTHING & TEXTILES

ROBOTICS

PET CARE

RABBITS

ELECTRICITY

HORTICULTURE

BAKING & COOKING

SHOOTING SPORTS

GEOLOGY

INTERIOR DESIGN

SMALL ENGINES

WILDLIFE

HORSES

WOODWORKING

VISUAL ARTS & CRAFTS

PHOTOGRAPHY

For a complete list of projects, visit www.ag.ndsu.edu/cass4h.

WORDS : SARAH MCNAUGHTON PHOTOGRAPHY : NORTH DAKOTA 4-H

livestock and more. These programs provide a hands-on way to learn about a topic and teach youth life skills through project exploration. Cass County 4-H also offers “Teens as Leaders,” a teen leadership program aimed toward growing youth leadership and career-readiness skills.

Other opportunities in the 4-H program include a wide variety of project learning opportunities. Youth can enroll for a project area on their own and with fellow club members. Once a project has been chosen, youth set goals and learn the skills needed to achieve these goals through a variety of hands-on opportunities including project booklets, lessons, participation in county workshops or the help of a knowledgeable adult. Each project is completed with an exhibit or demonstration of the skills they have learned at events or the county fair. There is a project area to match nearly every interest youth have, and seeing their fellow 4-H members' interests can lead them to all kinds of new and exciting projects.

Not only are there numerous opportunities for 4-H youth to participate at the county level, but with State 4-H Ambassadors, state camps and programs, exhibits at the North Dakota State Fair, and state scholarships, there are even more leadership opportunities and room for growth. District, state and national trips and educational events give youth the opportunity to explore the world beyond the county borders.

Even throughout the COVID-19 pandemic, 4-H has been offering virtual and online learning opportunities for all youth with virtual camps, leadership programs and more. As we move forward, the top priorities of North Dakota 4-H and NDSU Extension remain the health, safety and well-being of our 4-H’ers.

FOR MORE INFORMATION

on the 4-H program or to find a club, contact Sarah McNaughton, 4-H Extension Agent at sarah.mcnaughton@ndsu.edu, call 701-241-5700, or visit www.ag.ndsu.edu/cass4h.

Friends of the Children

creating generational change , one child at a time

WORDS : KRISTAN BULLINGER PHOTOGRAPHY : AREA WOMAN STAFF PHOTOGRAPHER

John Fisher often remarks that Friends of the Children could not have come to the Fargo-Moorhead community at a better time. Joining as the newly formed chapter’s executive director in July 2019, he’s seen firsthand how their unique model of providing long-term, one-on-one mentors to children facing extreme challenges has impacted local youth and families, especially in the face of the COVID-19 Pandemic.

Founded more than 26 years ago in Oregon with the goal of breaking the cycle of generational poverty, Friends of the Children pairs children facing the greatest obstacles with a salaried, professional mentor called a “friend.” Friends spend 4 hours per week with each child from their enrollment at 4-6 years old through high school graduation — 12+ years, no matter what.

That over-arching promise of “no matter what,” the new chapter’s team learned early on, includes navigating a pandemic.

“The families we serve were already dealing with immense challenges before the pandemic. Closures of schools, loss of jobs or job prospects, lack of transportation and even navigating living conditions within crowded shelters were all challenges that added another layer of stress and uncertainty,” shares Program Director David Kemper. “Thankfully, our mentors were there to provide crucial support.”

Full-time, professional mentors at Friends of the Children each support a roster of eight children. The program is free for families, and children are referred into the program by community partners including schools, shelters and social service organiza-

tions. This wrap-around support is provided to children whose “friend” may be the only consistent adult in their life.

Gabriella’s* family was hit particularly hard by COVID-19. Several members of the household have compromised immune systems, which made their reliance on public transportation difficult to continue. The family’s primary caregiver, a single mom, was in the process of getting a job, but it fell through when closures began. With Gabriella and her three siblings now home, it was a struggle just to maintain enough food each day.

Kemper and Gabriella’s “friend,” Kristy Tran, quickly stepped in with additional support. They delivered school and food pantry meals and provided additional supplies and activities. Kristy connected with Gabriella’s teacher and assisted with distance learning assignments. The team even advocated for the family and connected them with a $500 emergency grant to help them stay afloat.

The Friends team makes it a priority to not only support the children they serve, but also their families. They reached out to each of their local families to determine specific needs during the months of uncertainty and found that most were in similar situations.

In addition to a lack of funds and necessities, not having the devices, internet access or support needed to participate in distance learning was a common issue uncovered. Friends of the Children was able to secure donations of tablets to ensure each student was equipped to participate and connect additional families to grants to help with bills.

Several of the children’s situations became so unstable during the pandemic, they were placed into foster care. Although the program was in only its first year, case workers had already seen the amazing impact of “friends’”

* Name has been changed to protect the privacy of children and families.

KRISTY TRAN spends the afternoon with one of the children she mentors.

John Fisher

consistent involvement in the lives of the children and were quick to call upon them to provide additional support during this traumatic time.

“We’ve found that our ‘friends’ develop such a strong relationship with the families that they are often the first person called in a time of crisis,” says Fisher.

The national organization, now armed with more than two decades of third-party data proving their courageous and unique mentoring model works, is expanding the program to new cities across the country at an electric pace. Fargo-Moorhead’s chapter, founded by a small group of local champions, is at the forefront of this expansion.

With continued support from the community, including a catalytic investment from CHARISM, Friends of the Children has recently hired two additional professional mentors who will begin building lasting relationships with a new class of local children this fall. While much is uncertain in how school and life will continue throughout this year and beyond, Friends of the Children’s model remains the same.

“Research has shown that the single most important factor for building resiliency in children who face the highest risks is a long-term, consistent relationship with a caring adult,” says Kemper. “We are that person for children in our community who need it most.”

About Friends of the Children

Friends of the Children’s local chapter launched in 2019 with the mission of impacting generational change by empowering youth who are facing the greatest obstacles through relationships with professional mentors — 12+ years, no matter what. They are part of a national organization whose successful model has grown to serve 22 locations in their 26 year history. Their work has been featured in The New York Times, Stanford Social Innovation Review, Forbes and CBS News. Visit friendsfargomoorhead.org or call 701-388-5241 to learn more.

David Kemper

During these uncertain times, WE ARE HERE FOR YOU

Our utmost priority is always the health and safety of our clients, their families and our employees.

As experts in the senior care industry, we can offer valuable insights into the best way to care for your loved one through this stressful time. Senior Helpers caregivers are available to provide immediate care and support to our senior community and their families. Contact us now. We are here to help.

Best practices for hygiene and safety during the Coronavirus outbreak have been reinforced with all Senior Helpers employees.

THE NDSU EXTENSION parent and family resource center

Strengthen a parent and you strengthen a child.

MR. FRED ROGERS

It has been said that the NDSU Extension Parent and Family Resource Center (PFRC) is one of Fargo’s best kept secrets, but that certainly is not the intent. The PFRC wants parents and families to know about the helpful resources and classes it provides to the community.

The Parent and Family Resource Center provides focused parenting and family education programs to empower parents, families and caregivers with the ability to build upon their strengths, learn new skills, and to thrive in our diverse society.

In every career or job, training is needed to learn the skills required. As parents, we often overlook parenting education opportunities to help with the very important and challenging job of being a parent. The PFRC offers classes, educational materials and other tools

to learn effective discipline skills and gain insight into child development. Parents and caregivers also learn strategies to build stronger adult/child relationships, reduce power struggles, and make connections with other parents — helping parents realize they are not alone in their parenting journey.

Parent education is vital to becoming intentional in teaching our children. What we say and do matters. What we don’t say and do matters too. We are our child’s first and best teacher. Parent education is not about perfection or focusing on our weaknesses or mistakes. It is about building upon the positive strengths each family already has and providing additional resources to accomplish key parenting goals. As Mr. Rogers has stated, “There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.” Parents can be positive role-models by effectively learning to teach their children the beauty of kindness, diversity and inclusion.

WORDS : JEANNE ERICKSON and NORTH DAKOTA PARENT EDUCATION NETWORK

With the onset of COVID-19 and social distancing restrictions, the PFRC has opened the door to online classes, meeting the growing needs of parents and caregivers across the state. This opportunity has been a valuable experience allowing greater reach to a broader audience and increased participation.

Fall classes are being scheduled now with both in-person and online options. Classes include such titles as Active Parenting; Ages 0-5, Ages 5-12 and Teens; Love and Logic; and the Nurtured Heart Approach. In addition to parenting classes, the PFRC coordinates special events during the month of April for Child Abuse Prevention Month and organizes professional development workshops. They also have a lending library filled with topic specific books, DVDs and other educational materials.

In addition to the PFRC based in Fargo, there are resource centers located in Dickinson, Grand Forks, Mandan, Minot and Valley City. Each center is affiliated with the NDSU Extension Parent Education Network whose mission is to deliver research-based parent education throughout the state of North Dakota by working with various agencies and settings to offer ongoing training, collaboration, delivery and evaluation of consistent programing to serve children and families. Most programs are free of charge and delivered by trained NDSU Extension educators and facilitators. Parent education programs are funded by NDSU Extension, county dollars and a grant from the North Dakota Department of Human Services.

FOR MORE INFORMATION

or questions about upcoming classes available in your area, please visit the NDSU Parent Education Network, www.ag.ndsu.edu/pen.

In Cass County and the surrounding area, contact Jeanne Erickson, parent educator, at 701-277-5700 or visit the Parent and Family Resource Center website at www.ag.ndsu.edu/ casscountyextension/home-and-family.

empowering ADOPTION EDUCATION

“If you don’t behave, I’m gonna put you up for adoption!” “Oh, I could never give my baby away.” We’ve all heard the jokes, maybe even had some of these thoughts. Without even realizing it, we feed into the societal stigma surrounding adoption. Words matter. How we say things matters. It affects people in ways beyond our understanding. This is why adoption education is important. Understanding adoption as a selfless expression of love and responding with grace and appropriate language influences the adoption choices people make.

Christian Adoption Services strives to remove the stigmas and harmful myths regarding adoption that are engrained in our society and portrayed by the media. Our education team offers many services including adoption presentations in high schools and colleges, as well as presentations for community programs and civic groups. During these presentations, we discuss current adoption statistics and the adoption process for the birth families (biological families) and adoptive families. We also educate our audiences on the importance of using positive adoption language. Language is a powerful tool that can either reinforce or challenge the myths and misunderstandings of adoption. Examples of positive adoption language would be to say that “a birth mother has made an adoption plan or placed her child for adoption” or “chosen a family for her child,” instead of saying “she gave her baby away.” Placing a child for adoption is one of the bravest decisions a birth parent will make. Birth parents have chosen to hurt for the betterment of their child. By using positive adoption language, we are empowering the birth parent’s choice and reinforcing the plans that they are making for their child’s future.

In the 2019-2020 school year, Christian Adoption Services presented to over 800 students at 23 high schools and colleges throughout North Dakota

and Minnesota. Since the initiation of our education program in 2016, Christian Adoption Services has reached approximately 2,000 students to date.

Christian Adoption Services also offers adoption trainings for pregnancy centers, medical professionals, and for community or county services. The purpose of these trainings is to educate professionals on how to present adoption to those facing an unintended pregnancy and how they can better support their clients as they wade through the decision-making process. We place a strong emphasis on teaching pregnancy professionals on the importance of being aware of their personal views of adoption and how that

“This presentation on adoption was extremely beneficial. I had known very little before the presentation, but now I feel much more educated on the process and the resources available.”

B.H.

WORDS : KRISTEN SIMMONS and SUE SIKKINK

PHOTOGRAPHY : MERISSA REED

can impact their ability to fully educate their clients on their pregnancy options. Our education team emphasizes appropriate adoption language in every presentation because we believe that language is key to changing the views on adoption. Christian Adoption Services was approved to offer continuing education credits for social workers who attended specific trainings.

Christian Adoption Services is a non-profit licensed child-placing agency in the states of North Dakota and Minnesota. Founded in 1985, the faith-based agency has been growing and leading the way in caring for each member in the adoption circle. Offices are located in West Fargo and Bismarck.

FOR MORE INFORMATION ABOUT adoption services or education programs, please contact the main office in West Fargo at 701-237-4473 or visit christianadoptionservices.org.

— Mr. Rogers

The Parent and Family Resource Center provides focused parenting and family education programs to empower parents, families and caregivers with the ability to build upon their strengths, learn new skills, and to thrive in our diverse society.

Upcoming Fall classes are FREE with in-person and online options. Registration required.

• Active Parenting; Ages 0-5, Ages 5-12 and Teens

• Love & Logic

• The Nurtured Heart Approach

ndsu.cass.extension@ndsu.edu www.ag.ndsu.edu/pen

“The information presented was factual and nonjudgmental. Their basis for teaching the session was focused highly on education and providing education regarding the options surrounding pregnancy, specifically unintended pregnancies.” – A.T.

“Overall, I thought the presentation was very powerful and important. A nurse is the one who directly communicates with the patient and has the opportunity to provide support and education to them in any capacity possible.” – J.T.

family photography we love

PHOTO : EXPRESSIONS BY ASHTON expressionsbyashton.com

PHOTO : ALICIA MARIE PHOTOGRAPHY aliciamariepictures.com

PHOTO : TRUE EXPRESSIONS, KELSEY BUCHHOLZ trueexpressionskb.com

PHOTO : SCHERLING PHOTOGRAPHY scherlingphotography.com

PHOTO : ELENA K PHOTOGRAPHY elenakphoto.com

menopausal WEIGHT LOSS TIPS

WORDS : JOHN DEUTSCH, PharmD, RPh

if you have recently added a few extra pounds, you are not alone. Many people are currently seeing expanding waistlines.

There has been recent talk about the "COVID 15" — weight gain of around fifteen pounds due to a reduction in physical activity, working from home and being much closer to your fridge for more hours of the day than you are used to.

While there definitely may be some truth to this, another potential factor to keep in mind is related to hormonal changes in your body. These hormonal changes can make you more likely to gain weight, especially in your belly, hips, and thighs.

A lot of people gain weight as they age, but the good news is this is not an inevitable part of life. You can reverse course to lose weight and keep it off. Consider implementing these ten lifestyle changes:

Add more protein to your diet

Doing this at breakfast especially could reduce cravings throughout the day.

Use a food diary to document your calorie intake

What gets measured, gets improved.

Increase fiber intake

Aim for 25 grams per day.

Daily weigh-ins

Research indicates that monitoring your weight daily increases the likelihood you will lose weight and keep it off.

Get enough sleep

Sleep deprivation can increase appetite.

Eliminate fruit juices and soda

Extra empty calories from sugary drinks can quickly add up.

Steer clear of processed foods

Focus on eating delicious whole foods and products with ingredients you can pronounce.

Intermittent fasting (IF)

In addition to weight loss, numerous studies indicate IF has substantial health benefits.

Try for 30 minutes of moderate activity five times per week.

Consider hormone replacement

Replenishing lost hormones can help promote increased energy and metabolism.

InHealth Specialty Pharmacy offers individual consultations to develop customized plans to help women navigate menopause and menopausal-related symptoms such as weight gain, hot flashes, night sweats and low libido. During and after an initial 45-minute consultation with a patient, InHealth works closely with patients and their healthcare provider to develop a customized approach to improving their symptoms and overall health. That may include a recommendation for hormone replacement, but it’s not just that, InHealth also helps develop a plan to improve sleep and fitness levels, and make nutritious and delicious food choices as well.

For those interested in learning more or would like to get started with a hormone and wellness consult at InHealth Specialty Pharmacy, simply text “hormone” to 31996 or go to inhealthcompounding.com/balance.

is a pharmacist and co-owner of InHealth Specialty Pharmacy in Fargo. InHealth specializes in preparing custom medications with a special focus on women's health and veterinary prescriptions.

John Deutsch

Senior Helpers

The normal challenges of aging in place have not stopped and neither have we.

Making the right decision to ensure the safety of someone you love can be especially difficult during these troubling times. It is important to have trusted advisors that understand your concerns and are here to help you navigate the risks and benefits to arrive at the best decision for your family. Despite the challenges of COVID-19, our community of senior care advisors are here and continue delivering the professional care the elderly in our community require outside of the pandemic.

Did you know…

DZ One in four Americans aged 65+ fall each year.

DZ Every 11 seconds, an older adult is treated in the emergency room for a fall.

DZ 75% of Americans have trouble taking their medications as directed.

DZ Loneliness increases the likelihood of mortality by 26%.

Due to increased social isolation from COVID-19, our elderly population, especially those living with dementia, are not being encouraged to engage in physical activities. This can cause medical changes impacting blood pressure and blood sugar levels. This lack of physical activity can also increase the risk of falls and fall-related injuries which

can lead to more serious medical issues such as trauma, head injuries, fractures and surgical procedures. These injuries often result in requiring a higher level of care and hospitalizations, exacerbating social isolation.

Additionally, conversational abilities in those living with dementia are being lost, including

WORDS : TANYA FERBER PHOTOGRAPHY : PROVIDED BY SENIOR HELPERS

the inability to follow a conversation, participate in a conversation and form or find words. It be comes harder to focus. Social isolation causes rela tionships to start to shift because the person living with dementia believes their loved one is choosing not to be with them. They feel abandoned.

To counteract these issues, home care is one op tion to assist your loved one in living an enriched life in the comfort and safety of their home or living facility. Home care can provide your loved one with 1:1 companion care services offering daily companionship and assistance with daily living activities. This provides the necessary so cial interaction to bring happiness and prevent feelings of isolation and depression. Personal care services are also available and can help your loved one with more intimate, non-medical care needs such as personal hygiene, dressing, and walking assistance to promote physical activity that is lacking right now.

It is important to balance COVID-19 risks with the risks associated with the negative effects of social isolation. Home care professionals have been trained to follow CDC guidelines and are equipped with the necessary personal protective equipment to help keep your loved one protected. Most importantly, caregivers provide personalized care with empathy and respect.

DISCOVER REAL POSSIBILITIES IN FARGO-MOORHEAD

TANYA FERBER

Senior Helpers

Home Care of Eastern North Dakota

Tanya is a Fargo native and holds a Bachelor’s in Nursing from North Dakota State University and a Master’s in Business from the University of Phoenix. She has a passion for being a trusted advisor and helping the elderly in her community and their families navigate options to ensure a better quality of life. Senior Helpers provides dependable and affordable in home care at a moment’s notice. Visit seniorhelpers.com/nd/fargo.

AARP is in North Dakota creating real, meaningful change. We’re proud to help all our communities become the best they can be. Like providing family caregivers with tips to take care of loved ones, helping to make our communities more livable and hosting fun, informative events all across the state.

If you don’t think Real Possibilities when you think AARP, then you don’t know “aarp.”

Get to know us at aarp.org/nd.

“NOTHING LESS THAN EXCELLENT.”

sports physical can help parents spot health issues

It’s also a good time to check mental well-being in light of pandemic

Most young people require a sports physical before they can take part in school athletics or activities — at least when the season is predictable.

Before school starts again, it’s a good idea to schedule a physical for fall sports and activities, says Dr. Scott Grindel, a physician with Sanford Orthopedics and Sports Medicine in Fargo.

“Our hospital has done a very good job of limiting who can come in,” he says. “Whether they have symptoms or not, everybody wears a mask inside. It’s relatively safe. I wouldn’t have any concerns bringing my kids in.”

Autumn Nelson, a family nurse practitioner with Sanford Health in Fargo, offers the following helpful tips for parents.

When sports and activity physicals are needed

The requirement for when and how often a physical is needed is mandated by each state.

It is recommended that these checkups be completed six weeks prior to the start of ei -

ther the school or activity season that your child is participating in.

This six-week period allows time for any additional check-ins needed that may stem from this physical appointment. That may include therapy to an injury that is yet to be fully healed and could possibly limit the child from performing at full health and put them at a greater risk to re-injure themselves.

What sports and activity physicals check for

During the check-in, a nurse or provider will check for several items with an overall goal of understanding the well-being of the child performing any physical activity. Past medical history is assessed first to be aware of any past illness or surgeries, along with any past injuries or concussions.

This check-in will also go through basic height, weight and arm circumference to check for any concerns or abnormalities.

Additionally, the appointment includes a mental health check.

“Particularly this year, because kids get isolated, they get depressed, they get anxious,” Grindel says. “They may be very anxious about going out in public again, or getting sick. So addressing those things, and treating them as they occur is very important.”

Heart health is very important as well and can determine if children can sustain physical exercise without putting themselves at risk for cardiovascular concerns. Identifying a lung condition or shortness of breath problem are also very important to address. These can often go unnoticed without a trained professional looking for them.

Differences in physicals based on age

Everything that is covered at a young age remains important as a child grows. As the child ages, more in-depth questions about social history, such as drug use, are addressed. This is a good age to start this discussion and allow parents to be aware and children to understand the risks of their choices. At every sports and activity physical, preventive steps of a healthy lifestyle, such as eating habits and remaining active, are addressed.

What parents can take away from these appointments

If a child or parent has any questions about how to stretch a certain muscle or do a stretching routine daily at home, primary care providers are qualified to recommend this type of basic therapy.

This is also a time to check if a past injury has been fully healed. If the child is still feeling a substantial amount of pain, that is when providers refer them to a physical therapist who can go in depth into rehabbing this injury.

These young athletes are also told several times that if they take any sort of strong hit to the head they should tell their parents and coaches right away so they can be evaluated for a concussion.

Providers and nurses also can recommend sports gear that they think is safer than other products. They also recommend that students take advantage of trainers who are on site at their school. These trainers can go further into preventive gear and care, and things such as taping ankles or wrists.

This is also a great time for the parents or children to ask any questions they may have, even if it is not related to their sport or activity.

Batter UP! Imagine 2020 as a pitcher on the mound, with multiple pitches that can be thrown to the batter — that batter being you — and not knowing which pitch is coming next. When stepping into the batter’s box there are a plethora of adjustments that can be made before the pitch, during the pitch and after the pitch. Being proactive on how you choose to adapt will make the difference between striking out or hitting it over the fence. Why sit on the sidelines, when you can step into the batter’s box and swing for the fences?

Provided below are strategies on enhancing your performance in this “game” we call life.

BATTER UP

BATTER UP! BATTER UP!

B e Open

Uncharted times can lead to uncertainty, self-doubt and fear. Be open to accepting feedback, insight and taking a new approach on what may or may not be working personally or professionally. Seeking an outside point of view will provide an opportunity to have a new perspective, which could help alleviate present stressors.

A cceptance

Acknowledge what no longer benefits your growth, and release yourself from the energy it is consuming. If you are waiting for something or someone to change, you are accepting the attitude, the behavior, or the potential outcome. You have the opportunity to null and void anything that prevents your pursuit of happiness.

swing for the fences

T rain Yourself

Incorporate daily practices to retrain or enhance your current way of thinking. The last couple of months have been mentally exhausting for many. However, through the trials and tribulations lies great opportunity for self-improvement. Research a passion you may have set on the sidelines, and actively pursue a way to incorporate it back into your life. Training is gaining.

T ime

Assess the ways you are currently expending your time. Are these areas utilized to be stagnant and consumed with self-defeat, or empowering you to take another crack at bat? If you are currently lost in negativity, re-evaluate positive steps required to take you to the next level. Choose how you use your time, because you cannot rewind.

WORDS : MARIAH PRUSSIA

E nergy

The energy you put out is the energy that you will receive. Negativity needs company, which most can agree is apparent on social media, in the news and how people are responding to varying opinions. The fuel required to enhance your energy is love, positivity and surrounding yourself with radiant beings. Cut the cord on low vibrations, and plant the seed on illuminating the light of compassion.

R epetition

Daily action is required to reach your desired outcome. Imagine the only time you swung a bat was during a game. The odds of making contact on the first swing, let alone contact in general, would be slim to none. Results are driven by action. Without action you will not see results.

U nleash your potential

Your true potential is limitless when you refrain from establishing pre-existing barriers in your mind, on what you are capable of achieving. The tendency of many is to self-sabotage future goals before even getting started. Focus on the ball, and swing for the fences!

P ower up

Powering up and staying there isn’t as easy as it may sound. The world continues to change up its curveball, so you have to be prepared to face the pitch with a clear mind and healthy body. Find your Zen, work on your temple, and give love to yourself and others. Self-restoration is the game changer on knocking it out of the park.

When you want something in life, you have to take action to obtain it. Stop sitting on the sidelines hoping for change.

BE THE CHANGE! ”

MARIAH PRUSSIA [ aw ]

the BUFF life

FAITH: Choose to be still.

Stop the downward spiral of toxic thoughts that come from fear (aka False Evidence About Reality).

In the book, “Get Out Of Your Head,” author Jennie Allen proclaims that we have the opportunity to stop our spinning minds and escape toxic thought patterns. In order to do so, we must choose to be still with God and fight for alone time with Him. When we turn off the distractions and sit quietly before God, our thought lives change. Wake up 20 minutes earlier and sit quietly, then ask God, “Help me see things not as they seem to me, but as they truly are.” He loves you and wants to help you through every situation in life; you just need to let Him!

Follow Ashley on INSTAGRAM/TWITTER: @ashleysornsin FACEBOOK: ashleysornsinhealthfitnessscoach

Welcome

to

‘The BUFF Life’!

BUFF = Believers. Uniting. Fitness + Food. Together we are a community and here I hope you will feel connected and encouraged through all things FAITH + FAMILY + FITNESS + FOOD!

FAMILY: Table talk.

Taking back the dinner table was what Pastor Mike Kramer discussed in his sermon at Prairie Heights Community Church in West Fargo. This is something my family truly values. It’s a time to slow down, talk and check-in with each other. Whatever time of day works for your family, try to schedule at least one meal together and use this time to get to know and learn more about these people you call family. We enjoy reading devotions at this time and have a box of fun questions that we take turns picking that everyone gets to answer. It’s fun and we cherish our table talks at the dinner table.

FITNESS: Try something new.

Commit to trying something new for the next six weeks. That’s it! Whether it’s an online fitness program, scheduling a time to walk or bike outside, or getting involved at a studio or gym, commit to doing it for the next six weeks. You’ll feel accomplished and energized to take on your next six-week challenge!

WORDS & PHOTOGRAPHY : ASHLEY SORNSIN

Four

FOOD:

Chickpea salad with cashew mayo.

If you want an easy, healthy, delicious and filling lunch that you can meal prep for the week, this is it! This chickpea salad makes for the perfect lunch, just add it to a salad, a pita, or even just eat it as is. It’s made with a yummy cashew mayo that’s actually good for you. Did I mention the entire recipe is super easy to make? Enjoy!

cashew mayo (for chickpea salad)

¾ cup cashews, soaked in hot water for 10 minutes

1 ½ tablespoons lemon juice

½ tablespoons apple cider vinegar

¼ teaspoon sea salt

⅓ cup water

instructions :

1. Soak the cashews in hot water for ten minutes.

2. Drain the cashews, discard the water and add to blender. Then add lemon juice, apple cider vinegar, salt and ¾ cup water. Blend until smooth and creamy.

3. It will thicken as it cools. Store in a covered container in the refrigerator.

chickpea salad

½ cup slivered almonds

1 can chickpeas (15 ounces), drained and rinsed

2 stalks celery, diced

½ cup red grapes, halved

½ cup cashew mayo

1 tablespoon lemon juice

sea salt and pepper, to taste

*Optional: add ¼ cup dried cranberries

instructions :

4. In a blender or food processor, pulse the almonds just until crumbly.

5. Add the chickpeas to the blender with the almonds, pulse a few times until flaky, even leaving a few beans whole.

6. Add this mixture to a large bowl and mix in the celery, grapes, cashew mayo, lemon juice, and salt and pepper to taste.

one-of-a-kind AT HOME IN NORTH DAKOTA

WORDS : TARA EKREN, ESSENTIA HEALTH PHOTOGRAPHY

Dr. Roxanne Keene

is one-of-a-kind in her home state of North Dakota. She is currently the only female orthopedic surgeon practicing in North Dakota. Originally from Ray, North Dakota, her journey to Essentia Health took her from North Dakota to New York to Minnesota to Illinois and finally back to North Dakota.

Keene joined the Orthopedic team at Essentia Health in October 2019 and is happy to be back in Fargo to continue her career. Before returning to Fargo, Keene practiced in Williston and did locum work, which means that she worked temporarily in a practice other than her own. A few years ago, her locum work brought her to Essentia, where she helped cover holidays and vacations. During her time at Essentia, she came to love the facility, the people she was working with and the culture. When a full-time position opened, she jumped at the chance to join the Essentia Health team.

As a general orthopedic surgeon, Keene does a little bit of everything. “I particularly like the knee, so knee replacement is my love,” explains Keene. “I have a sports medicine background, so I see a lot of knee, shoulder and ACL (anterior cruciate ligament) surgeries. I also enjoy the mix of trauma cases that I’m able to see as well,” Keene continues. “I am the kind of person who says if

something is broken, I want to fix it. After experiencing orthopedics, I knew orthopedic surgery is where I needed to be.”

Being the only female orthopedic surgeon in North Dakota is something Keene is proud of. One aspect of her work that she loves is the opportunity to mentor other women interested in orthopedics. “We need more exposure to orthopedics for females. There is no reason females cannot be in orthopedics,” Keene says. During her residency at Southern Illinois University School of Medicine, she figures only about six percent of orthopedic surgeons were female. It’s not moving much, although, Keene says, “Now it’s probably closer to 12 percent.”

Adaptability is key

Less than six months after starting her practice at Essentia Health, the coronavirus pandemic changed the world around us. Elective surgeries, which many joint replacement and other orthopedic surgeries

: ESSENTIA HEALTH and NATE RENDULICH

Dr. Roxanne Keene is a wife and mother of two girls. She’s an avid sports fan and loves to watch her daughters play basketball. While not at work, Keene loves to travel, spend time with her family and be frustrated on the golf course.

are considered, were put on hold for the safety of patients and staff. A decision Keene agrees with. “We just didn’t know what we were dealing with, so taking the cautious approach to ensure the safety of our patients was the right decision,” she says.

Before the pandemic, virtual visits really weren’t on the radar for orthopedics, but the team has learned that there are many ways to use these visits. While virtual video visits don’t allow for the hands-on portion of an exam, we can certainly see and hear the patient to get a sense of their recovery after surgery or how their function is before a procedure. Virtual visits are also a good way to look at wounds and they are especially useful for those who live in rural areas or are not able to travel to the clinic for their appointment.

“We’ve definitely learned a lot from virtual visits and how we can provide excellent care in a safe environment for our patients,” explains Keene. “We’ve also been able to work with other departments such as physical therapy via virtual visits.”

Don’t delay care

With a greater understanding of COVID-19 and the necessary precautions to keep patients and staff safe, Essentia Health has resumed elective surgeries again and Keene shares, “We are back to operating in a safe way including a COVID-19 test for all surgical patients and the proper PPE (personal protective equipment) for staff.”

Keene encourages anyone who might be suffering with orthopedic issues to see an orthopedic provider. While orthopedic surgeries typically aren’t life threatening, delaying care or not undergoing a surgery does have effects on your functional level and quality of life. If your knee is hurting, you might be less active and therefore use the knee less. This means you’ll start to lose range of motion and that makes it harder to get it back after surgery. Outcomes of the surgery might not be as optimal as they could be. If you are more debilitated, you will put stress on other limbs. It’s important for patients who need a surgery to move forward with that surgery.

PATIENTS CAN SCHEDULE A VISIT

directly with Keene. Call 701-364-8900 to schedule your appointment or learn more on our website, essentiahealth.org.

NDSU STUDENT SHARES theofpowerwomen

Emily

Avdem

is a busy and motivated new graduate of the marketing and strategic communications program at North Dakota State University. She’s a content creator driven by trying new things.

Avdem produced a podcast series titled The Power of Women. She blogs and updates her YouTube channel weekly, and she recently started her own social media marketing business called Brandakin Social Media.

Avdem’s passion for marketing and advertising started with her very first job at a local boutique in Tolna, North Dakota. The owner quickly became a mentor, and Avdem was eventually hired to manage the store while the owner was away each summer.

“I learned that I love making personal connections with customers to help serve them in the best way I can, creating new ways to market the latest products effectively, and finding strategic strategies to increase daily profits,” Avdem says.

Avdem experienced many personal connections throughout her college career. She credits professors for their thorough teaching, but also appreciated their motivation, patience and thoughtfulness. She worked at NDSU’s Nice Center, where she was challenged to work outside her comfort zone to grow as a student and a person.

WORDS : BRYNN RAWLINGS

PHOTOGRAPHY : JUSTIN EILER

INSPIRE KIDS TO DO

The Power of Women podcast began through a business contact. Avdem knew her marketing client’s success story would be inspirational to many. She brought the idea to Scott Meyer of The Nice Center. He urged her to make it a series, interviewing women entrepreneurs in the Fargo-Moorhead area.

Seven women, each with different businesses and entrepreneurial paths, were featured on the well-received podcast. The guests were asked similar questions, with the goal of providing helpful information and inspiration to women looking for guidance to start their own business. Their authentic responses included personal experiences and thoughtful advice.

Each podcast episode can be found on the various platforms by searching “The Nice. Podcast.”

After graduating this past May, Avdem plans to continue running her social media business full time while creating weekly lifestyle content for her blog and YouTube channel.

“I have grown so very much throughout my college career and know that four years ago, I would have never thought I would be where I am today,” she says. “I was presented with so many ways to grow in my field that there was no way I couldn’t succeed. I have to thank NDSU for providing me with so many opportunities, relationships and a large networking circle.”

Explore a career path that challenges you

by visiting all the programs NDSU has to offer at ndsu.edu/academics.

4steps to consider if you are

contemplating divorce

MAKING THE

decision to end a marriage is a difficult choice couples find themselves making every year. While the thought of getting the divorce process started may be daunting and overwhelming, there are steps you can take to help alleviate some of that stress and get you off to a more informed start. Nevertheless, consulting an attorney is always a good idea if you are considering divorce, as every situation is different and there is no one-size-fits-all approach.

Get organized with your finances and important documents.

Regardless of whether you or your spouse took responsibility for making sure the bills got paid every month, taxes got filed every year, or car registration fees were paid during your marriage, you should get organized with important documents for all your accounts (financial and otherwise). Get copies of bank and credit card statements, tax returns, car titles, deeds, retirement account information, loan statements, billing statements for utilities or other regular expenses, life insurance policies, and health insurance information. Having your important documents collected and organized will not only help with the actual divorce process, but it will also give you a sense of your current financial health.

Start planning for post-divorce life.

You may be going from a one-income household and preparing to re-enter the workforce, or you may be trying to figure out how your two-income household is suddenly going to be able to provide for two separate households post-divorce. Either way, in most cases, there is some level of lifestyle change post-divorce. Depending on your situation, it may not be feasible to buy a new home post-divorce or it might make more sense to switch from a traditional health insurance plan to a health savings account. If you don’t already have an idea of what your monthly budget is, start tracking it, but also start thinking about what your post-divorce monthly expenses and budget will look like so you can evaluate your post-divorce financial needs and start preparing for the future.

Get your free credit report.

You may have historically been in charge of the family finances or entrusted your spouse to handle all-things-money during your marriage. Either way, if you don’t already make a habit of getting your credit report annually, there is no time like the present. You are able to get a free credit report once per year from Experian, TransUnion and Equifax. Checking your credit report is important so that you can see credit accounts existing in your name, including joint accounts. Credit can also be important if you are planning on financing a vehicle or home post-divorce.

Update your information.

If you are getting a divorce, chances are you do not intend to leave your estate to your soon-to-be former spouse. If you have a will, now is the time to get it updated. The same goes for designated beneficiaries for your life insurance and retirement accounts. Don’t wait until your divorce is over to make these changes, or you could run the risk that your soon-to-be former spouse gets control or possession of your estate if you die or become disabled before the divorce is final.

This article was written and prepared by Morgan L. Croaker, an associate attorney with the Serkland Law Firm in Fargo. She concentrates her practice in the areas of divorce and family law, and general commercial litigation. For more information, call 701-232-8957, email mcroaker@serklandlaw.com or visit 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.

MORGAN L. CROAKER

RONALD H. MCLEAN

BERLY D. NELSON

ROGER J. MINCH

PETER W. ZUGER KASEY D. MCNARY

JANE L. DYNES

JAMES R. MARING

JOSEPH WETCH JR.

TIMOTHY G. RICHARD

JACK G. MARCIL

AN UNEXPECTED FRIEND She

was sitting across the table on the patio at Buffalo Wild Wings that sunny afternoon. Seeming quiet and reserved, she was quite the match for my expressive conversations. My best friend had invited me to happy hour and wanted to introduce me to this friend of hers, whom I’d never met. We both had been, or were currently in, the financial services realm and she thought we’d click. She was right. But, it took another six years and life-changing events for both of us to truly ignite that friendship.

Life took both of us on quite the trip those next six years. I navigated a job loss, fought my way through my parents divorce and expanded my beautiful family while simultaneously she became a CFO, divorced and remarried the same incredible man, and expanded her family after a near death of her niece. The lessons life taught us during those years prepared us to connect and collaborate in a way we never would have before, as we became close friends through female business ownership.

WORDS : ANGEL EVENSON

PHOTOGRAPHY : ASHLEY OBERHOLTZER PHOTOGRAPHY

Firm believers in God’s timing we didn’t question the fact that we hadn’t spoken since drinking cold beers on that hot summer day at Buffalo Wild Wings. Somehow His timing was perfection yet again, and we spontaneously met for coffee to discuss our simultaneous leaps into entrepreneurship. As an expert in business finance, she was building her financial and leadership consulting firm and I was building my communications firm.

My business management degree coupled with many years in a sales and management aspect of banking and financial services led me to feel confident enough to build my business. But I needed a partner who understood the pieces I had yet to learn. Similarly, sales and marketing was not her forte and she trusted my expertise in that realm. We became invested in each others’ success and walked hand-in-hand through the ups and downs of living the entrepreneurial life.

As a business owner, numbers are everything. The confidence through numbers and support that she and her team have given me allows me to lean into the perceived unknown every day. Her attention to detail helps me to make the best decisions for my business while still dreaming big. While God’s timing is absolutely perfect, I only wish I’d had access to her knowledge through Light Learning as a prior corporate leader.

As women, it is often hard to find other women that truly believe “we all rise together.” So, when you find one like I have, hold on tight and treat her right. Invest in her and she, my friend, will invest in you too. Always

Leading Educational Learning

I want to use my time wisely and engage in things that will improve my quality of life. I believe MSUM’s Ed.D. program is just that.”

– Jamaica DelMar Academic Advisor Metropolitan State University

MSUM Ed.D Grad Works to Address CRITICAL TEACHER SHORTAGE

Doctoral work focuses on SmartLabs in rural schools

Greywind is one of 12 educators who earned their doctorate from MSUM this spring — the first cohort to complete the educational leadership program. It is the first stand-alone doctorate offered by the university.

“It was an appropriate extension of our undergraduate and graduate education programs, which have seen significant growth in the past decade,” says Boyd Bradbury, coordinator of the Doctor of Education degree. Its launch also serves as a nod to MSUM’s beginnings as a normal or teacher training school.

Each year the doctoral program accepts up to 25 students — about half to three-quarters of all applicants. Students range from early childhood teachers to post-secondary administrators and even corporate educators.

“We intentionally designed this doctorate with the idea that good leadership is good leadership at all levels of education,” Bradbury says.

The doctoral program allowed Greywind to keep growing as a teacher of online courses and as someone who facilitates the training of other teachers.

hen schools in the region began holding classes online earlier this year, Tonya Greywind embraced it as another day in the classroom.

The Fargo woman recently earned her Doctor of Education in educational leadership from Minnesota State University Moorhead. Her thesis on SmartLabs in rural schools builds upon 15 years of experience with the North Dakota Center for Distance Education (NDCDE), an agency that delivers online education.

“Distance learning provides opportunities for kids regardless of their location and situation,” Greywind says. “Part of my goal as an educator is to advocate for students who don’t get the same opportunities as their peers.”

“Initially, I was nervous, but the main things I’ve gained [from the program] are confidence and a broadened support system,” she says. “I’ve gained this wide professional network of friends that range from district superintendents to deans of colleges.”

Greywind’s desire to make education accessible to all students began from a personal experience. As an independent teen, she moved out of her home and decided to attend Fargo’s alternative high school, Woodrow Wilson.

WORDS : ERIN HEMME FROSLIE PHOTOGRAPHY : DAVE ARNTSON

“Had there not been an alternative, there’s no way I would’ve graduated,” she says. “It’s about opportunities and options.”

After high school, Greywind earned her bachelor’s degree in biology and chemistry from MSUM. She completed her teaching license and a master’s in biology in North Dakota and returned to MSUM for a master’s in education. When MSUM launched its doctoral program, professors encouraged her to apply.

Inspired by her work with a virtual school, Greywind decided a doctoral program would allow her to dig deeper into effective ways to reach more students with quality curriculum.

Her employer, NDCDE, offers close to 200 virtual courses ranging from core classes needed for high school graduation to electives only offered by larger, metro schools. For example, through NDCDE, students can take an anatomy course for both high school and college credit even if their high school doesn’t offer it.

In 2019-20, more than 5,500 students from North Dakota and around the country enrolled in these virtual courses.

Over the past few years, NDCDE has helped schools install and incorporate curriculum for SmartLabs from Creative Learning Systems. As part of her doctoral work, Greywind researched how these learning systems can benefit rural schools that face a critical teacher shortage, especially in STEM (science, technology, engineering, mathematics) fields.

These turnkey labs encourage students to learn through project-based, hands-on activities. For example, students may explore coding or engineering through robotics. There are 19 SmartLabs in North Dakota supported by NDCDE. Results from Greywind’s research will be considered as the state determines whether to expand the program.

“It’s an innovative and effective way for students to learn,” Greywind says. “It’s a way to create equality among all students.”

And creating opportunity for all students is exactly why she teaches.

Missy Heilman

WORDS : ALICIA UNDERLEE NELSON

PHOTOGRAPHY : STACY KENNEDY

HAIR AND MAKEUP : ASHLEY TRAPPEN

Formal Elegance Hair and Makeup

Nora Salon 5670 38th Ave S, Ste C, Fargo 952-237-8392 @ashleytrappen

THE STATISTICS ARE SOBERING.

Anyone who knows a young girl (or has been one) feels their sting.

“By the time they’re in the sixth grade, 80% of girls believe that their looks are the most important part of themselves,” explains BIO Girls founder and CEO Missy Heilman. “And that’s just mind blowing to me. Beauty is subjective, so they’re kind of chasing this elusive standard that’s constantly changing.”

Heilman knew this was much more than an internal struggle. Attempting to build an identity on such a slippery slope has very real consequences for girls — and for the women they grow up to become.

“Research shows that 62% of girls suffer from low self-esteem,” says Heilman. Her voice is measured and her cadence is deliberate, but conviction highlights every word. “I would argue that that is even higher. Self-esteem doesn’t impact a certain demographic. It affects all girls.”

BY THE SIXTH GRADE,

believe that their looks are the most important part of themselves.

Those numbers gnawed at Heilman — even though it’s almost impossible to imagine her being defined by anything other than her own fierce drive. As she cheerfully lists the way others describe her — “fearless,” “Type A” and “a classic 5” on the Enneagram (driven, intense, focused, visionary, mentally alert, curious, independent) — it’s clear that she doesn’t disagree with these assessments.

The Odin, Minnesota, native has rarely found a challenge she couldn’t break down into parts and conquer. Heilman was a four-sport athlete in high school. She excelled at track and field, which earned her a scholarship to the University of North Dakota. During her time in Grand Forks, she was 400 meter hurdler and ran the 4 x 400 meter relay, was a three-time All-American and earned both a bachelor’s degree in nutrition sciences and Bachelor of Science in kinesiology and exercise xcience and nutrition. She hustled her way to a NCAA post-graduate scholarship, which funded the MBA in business she obtained from North Dakota State University.

Heilman parlayed her educational and athletic successes into a vibrant marketing career, while building a partnership and a family with her husband, Tom Heilman. They’re raising their daughters Olivia (15), Jazlyn (12) and Mila (6) in Fargo.

Back in 2012, she had no intention of being a mentor or running a non-profit organization. But as the mother of girls, the pressures on the shoulders of young women bothered her because she knew she could do something about it. The idea wouldn’t let her go.

“I started dreaming up what this thing would be,” she says simply. “I knew I wanted to provide some skills, some lessons around self-care, anxiety and stress relief, to teach girls and to give them an opportunity to practice kindness. So I approached the youth director at Olivet (the Lutheran church in Fargo where she’s a member) and said, ‘I have this idea.’ And within two days they said, ‘Let’s do it.’ I didn’t have anything documented, I didn’t have lessons written, I didn’t think beyond ‘This would be cool.’”

Did she have time to add another item to her to-do list? Nope, not really. But she did it anyway. And BIO Girls — which stands for “beauty, inside and out” — was born. Heilman’s abstract idea matured into a fully formed organization designed to lift up young female leaders through mentorship, goal setting and service.

“Our mission is the increase the self-esteem of adolescent girls through the empowerment of self and service to others,” explains Heilman. “We meet once a week for 90 minutes for life skills lessons, mentoring and physical activity to increase self-esteem.”

Over the course of 12 weeks, girls in grades 2-6 meet weekly in a group and with a dedicated mentor. They learn and discuss tools and concepts designed to help them set goals, diffuse difficult interpersonal situations and resist peer pressure. The lessons are focused and consistent, no matter which group the girls are a part of.

“There are four tracks,” explains Heilman. “Developing healthy relationships; self-care — there’s a big mental health component to that, dealing with anxiety, healthy ways to release stress; the third track is kindness and compassion; and then the fourth track is leadership.”

The lesson starts with broad strokes in a large group setting. Then three to five girls work in break-out groups with a dedicated mentor to discuss what they’ve learned. The girls keep a journal throughout the experience, processing and distilling the lessons into a strategy that will help them navigate their own lives.

There’s also a physical component to the program. The traditional culmination the BIO Girls experience is a non-competitive 5K. In 2019, pilot programs added yoga and CrossFit to the physical activities selection.

Heilman says that parents often question if their daughter has it in them to complete their training and conquer this particular goal. But the girls prove them wrong every time.

“Every girl who has started the 5K through BIO Girls has finished it,” she says. “Time doesn’t matter. It’s about crossing the finish line and saying, ‘I did that,’ goal setting, accountability, dealing with adversity.”

This combination of hands-on mentorship and long-term goal setting is a cornerstone of the BIO Girls mission. It’s also a combination that Heilman’s seen at work in her own life.

And that’s just mind blowing to me. Beauty is subjective, so they’re kind of chasing this elusive standard that's constantly changing.

The Heilman family (left to right) Tom, Missy, Mila, Jazlyn and Olivia. →

HER MOTHER,

Sharon Berg, showed her daughter how a woman could work full time in a prominent position (in her case, the local post office) while building both a successful career and a thriving family. Her father, Paul Berg, modeled how to give back to his community by dedicating his time and resources to others. Their examples shaped their daughter’s advocacy and service.

Mentors outside Heilman’s family also made a difference in her life. In fifth grade, physical education teacher Marcia Eggen recognized Heilman’s promise as a runner and guided her toward track and field. UND Track and Field coach Dick Clay valued dedication and continuous improvement as much as results — a philosophy that shapes Heilman’s vision of progress even today.

Linking young women with mentors outside of their family units is part of the BIO Girls mission. While the organization has three full-time and two part-time employees running operations at the administrative level, community volunteers from diverse backgrounds are the core of the program.

“I always say I was the spark for BIO Girls, but I am by no means the one who makes it happen,” says Heilman. “Research shows that girls who have a mentor outside the family nucleus have much higher self- esteem,” says Heilman. “At the program level, we have 700-plus volunteers impacting girls. They range from stay-athome moms, teachers, nurses, businesswomen — everything is represented in occupation.”

This powerful consortium of women across the region has been instrumental in every step of BIO Girls’ evolution. The organization now operates 50 locations in five states. It’s all volunteer-driven.

“We have never recruited volunteers to start a location,” says Heilman. “It’s women who discover us through somebody who was already participating or volunteering with our organization. It’s those people that have discovered us and have that connection that bring us to their community.”

The passion of volunteers has fueled BIO Girls from the beginning. Angie Will started as a mentor for the program in its very first year.

She worked without pay to build the program at Heilman’s side for five years, before coming on board as a full-time employee in 2018. That big move — part of a major BIO Girls expansion — was prompted by an earlier exchange with another passionate volunteer in Minnesota.

Jill Nelson’s niece had participated in BIO Girls in Fargo and she was eager to bring the program to young women in Fergus Falls. There was just one problem — BIO Girls wasn’t really set up to operate in other locations. Nelson’s request meant that Heilman found herself and her organization at a crossroads in 2017.

Heilman was happy in her current job. She was supervising a team and earning a great paycheck working remotely as the director of marketing for company in Tampa. Her oldest two girls were doing well and she had another baby on the way. But BIO Girls’ mission kept tugging at her heart.

“Here is a pivotal point in my life,” Heilman says, looking back. “Stressed to the max, sitting at work one day looking at my to-do list for my job and looking at my to-do list for BIO Girls.”

The BIO Girls team (from left to right): Heidi King, Missy Heilman, Macy Francisco and Betsy Stadick. Not pictured: Angie Will

Something had to give. Although she admits that she and her financial planner husband agree that it “made no sense” for her to walk away from a six-figure salary to focus on a scrappy non-profit, that’s exactly what she did. Despite their reservations, she felt sure they’d made the right decision. Confirmation arrived within days.

“I’m not kidding you, the very next week, I had two other women reach out to me from two other communities in the region saying, ‘We need BIO Girls in our community,’” she says, her voice still tinged with wonder three years later. “And I sat back in my chair, looked up and said, ‘Okay God, you’re speaking loud and clear to me. BIO Girls is not about me. It’s about the girls we’re impacting.’”

Heilman and her team refined the curriculum and planned for a gradual expansion. Instead, BIO Girls’ growth exploded. The organization that started with just 35 young women in one church in 2013 has now served over 2,000 young leaders in North Dakota, Minnesota, South Dakota, Wisconsin and Iowa.

Although the program has grown exponentially, the Red River Valley and surrounding rural areas — where young girls have fewer

leadership and recreational opportunities, remains the group’s key focus area. Heilman and her team are also working on expanding the age range for BIO Girls programming.

“Our existing program is for second to sixth grade girls,” she explains. “Research shows that self-esteem is highest in girls at age 9 (around third grade) and then plummets to a low around sixth grade. So we are working with our participants during these transformative years to try to help them retain that high self-esteem and learn the skills they need to combat all those pressures that are put on them. However, we also recognize that if they retain their self-esteem through sixth grade, that doesn’t mean that life is easy for them through middle school and high school. So our ambition is to launch a program for middle school and high school in the next two years, so we can make an impact with girls from ages 8 to 18.”

This spring dealt the BIO Girls its toughest challenge yet — the Covid-19 pandemic. Organizers and participants had to implement those lessons about handling adversity, cultivating resilience and adjusting to new challenges in real life, in real time.

There were 19 sites in session in March, so those groups completed their meetings via Zoom. Socially distanced and masked in-person sessions resumed this summer. The beloved 5K became a virtual event for the first time. More than 1,000 participants (500 of them BIO Girls) ran through neighborhoods in 12 states. The annual gala event, which showcases participant growth and raises thousands of dollars to fund future scholarships, remains on the calendar for October.

This ability to pivot, meet and manage goals, and cultivate a strong team has served Heilman well during this pandemic and throughout her career. It’s helped her build BIO Girls and influence the next generation of female leaders. She insists that anyone can do the same.

“Do not fear failure, don’t get paralyzed by what-ifs,” Heilman says, breaking down her philosophy into three simple steps like the mentor and educator she is. “Celebrate progress. Social media shows all the highlight reels, but we forget what it takes to get to that point, so don’t expect perfection. And then the third would be to surround yourself with people who make you better. And that’s advice from experience. And honestly, that’s the way that BIO Girls has turned into what it is today.”

bio girls photos by : karianna photography

Every Saturday

Now – October 31

RED RIVER MARKET

Shop from over 60 local vendors including produce, meat, eggs, bakery, pantry items, household goods, art and more. Pick up breakfast, lunch, coffee or drinks to-go. The Red River Market and its vendors are taking precautions to ensure that the season is safe for all, including a new layout that will provide double the square footage to allow for social distancing. Though family programming will not take place, three live music performances per market will be held on the stage to enjoy while shopping. Visitors can find all of the vendor requirements and visitor guidelines online at redriver. market/covid. All vendors accept SNAP/EBT on eligible products and Red River Market matches purchases up to $10 per person per visit at the information booth.

10:00 AM – 2:00 PM

Downtown Fargo 63 5th St N redriver.market

August 15

PIONEER DAY AT BONANZAVILLE

Costumed docents will bring history to life along with live demonstrations including blacksmithing, threshing, homemade lefse and kuchen, and more. To commemorate the 100th anniversary of Women's Suffrage, visitors can speak to North Dakota suffragist Clara Dillon Darrow who will be giving her "I want to vote" speech. Other activities include a kiddie tractor pull, kids haystack coin hunt, pioneer games, crafts and much more. Enjoy a ride in a horsedrawn wagon or the train and grab a spot for the parade at 2 p.m. Regular admission applies. *Due to COVID-19, our annual two-day celebration will be held for ONE DAY ONLY.

10:00 AM – 5:00 PM

Bonanzaville 1351 Main Ave W, West Fargo bonanzaville.org

September 2

2020 United Way COMMUNITY KICKOFF EVENT

Join us with a virtual watch party to connect with other change-makers as we rally to create a community filled with hope and opportunity for everyone. For more information visit unitedwaycassclay.org, email unitedway@unitedwaycassclay.org or call 701-237-5050.

12:30 PM - 1:30 PM

Watch online at unitedwaycassclay.org

September 10

YWCA CHOCOLATE FANTASY

Support YWCA Cass Clay's mission with a to-go dessert box filled with sweet treats from generous donors across the community. Simply order your box in advance and pick it up between 11 a.m. and 6 p.m. on September 10 to enjoy some delicious treats! Dessert boxes will also be available for purchase day-of at pick-up. But wait, there’s more! On September 4 at noon, a variety of incredible silent auction items donated from your favorite local hotspots and businesses will be available for you to view and bid on at bit.ly/ywcachocolate2020. When you swing by to pick up your desserts, we'll have the silent auction items on display for you to view in person. The Chocolate Fantasy Silent Auction will close at 10 p.m. on September 10 with items available for pick-up the following morning. Learn more, bid on items, and order your dessert box at bit.ly/ywcachocolate2020.

Dessert Box Pick-Up 11:00 AM – 6:00 PM

Silent Auction Open

September 4, Noon - September 10, 10:00 PM

Delta Hotels by Marriott 1635 42nd St SW, Fargo bit.ly/ywcachocolate2020

photo : m . schleif photography

photo : andre furtado , pexels.com

September 19-20

FALL FLEA MARKET AT THE FARM

Fargo Antiques & Repurposed Market, aka The FARM invites you to the Fall Flea Market featuring over 60 vendors indoors and out with great vintage, repurposed and recycled items, collectibles, sale prices and a food truck! Find more details on Facebook.

Saturday 10:00 AM – 6:00 PM

Sunday 12:00 – 6:00 PM

Fargo Antiques & Repurposed Market

5258 51st Ave S, Fargo farmantiques.net

September 26

WALK TO END ALZHEIMER’S

The world may look a little different right now, but one thing hasn’t changed: our commitment to ending Alzheimer’s. When you participate in the Alzheimer’s Association Walk to End Alzheimer’s, you’re part of a community that cares — and that community, which starts in your backyard and stretches across the country, has never needed us more. With the dollars we raise, the Alzheimer’s Association can provide care and support during these uncertain times while advancing critical research toward methods of treatment and prevention. We’re still coming together in 2020, even if it means trying something new. Register today at alz.org/walk.

10:00 AM

September 26

HARVEST MOON FESTIVAL

Fall in Northern Minnesota is something to savor. Join us at Moondance for our Harvest Moon Festival — a truly unique beer and wine tasting festival with live entertainment. The fall colors at Moondance are amazing and Moondance is all about fun, so we have combined them all into one! Come for just the day or make it a weekend and stay in our campgrounds or one of the nice hotels or resorts nearby and hit one of the Harvest Moon restaurant pairings for a special meal on Friday night.

Moondance Grounds

Walker, MN

harvestmoonfestival.net

September 28,

October 5 & 12

LOVE & LOGIC (FREE 3-week series)

Avoid power struggles and arguments, set enforceable limits and help kids learn from mistakes rather than repeating them. This parenting program is designed to give you practical skills that can be used immediately. Registration required. Call Cass County Extension at 701-241-5700 or email herdingd@casscountynd.gov

5:30 – 7:30 PM

Jefferson Elementary School 1701 4th Ave S, Fargo

September 29,

October 6, 13 & 20

ACTIVE PARENTING: AGES 0-5 (FREE 4-week series with childcare provided)

The first five years are critical to a child’s development. Participants will learn attachment and nurturing, preventing behavior problems and skills to encourage positive behavior. Registration required. Call Cass County Extension at 701-241-5700 or email herdingd@casscountynd.gov.

6:00 – 7:30 PM

YMCA – Schlossman

4243 19th Ave S, Fargo

October

1, 8, 15 & 29

ACTIVE PARENTING: TEENS (FREE Online 4-week series)

Parents will learn skills to communicate positively with your teen, direction with discipline, insight into today’s teen issues and much more. Registration required. Call Cass County Extension at 701-241-5700 or email herdingd@casscountynd.gov.

6:00 – 7:30 PM

Online Classes

QUOTABLE:

October 7, 14, 21 & 28

ACTIVE PARENTING: AGES 5-12 (FREE Online 4-week series)

Helping parents of kids ages 5-12 raise responsible, cooperative children who are able to resist peer pressure. Registration required. Call Cass County Extension at 701-241-5700 or email herdingd@casscountynd.gov.

6:00 – 7:30 PM

Online Classes

October 9

4TH ANNUAL FM RAISE YOUR SPIRITS GALA

FM Raise Your Spirits is a charitable organization that supports and celebrates Fargo-Moorhead charities and their standout volunteer champions. The gala includes a multi-course culinary experience paired with a variety of spirits, silent auctions, raffles and entertainment. Proceeds from this year’s gala will benefit Friends of the Children.

5:30 PM

Holiday Inn 3803 13th Ave S, Fargo fmraiseyourspirits.com

"For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call upon me and come and pray to me, and I will listen to you. Then you will seek me and find me: when you seek me with all your heart, I will be found by you, declares the Lord." — JEREMIAH 29: 11-14

Dr. Khaled Rabadi

GET READY FOR THE SPORTS SEASON

Sports physicals

A student athlete’s first step toward victory is a sports physical.

Our physicians can ensure your child is fit and ready to play throughout the season and all year long.

to schedule your appointment.