MAY 2014
Make the most out of your summer!
F A M I LYFitness
EDITORS
meet the T
his month, I got to hang out with some pretty cool local kids and fitness buffs, learning about ways for families to stay active during the coming summer months. From day camps to clean eating, we’ve got loads of tips for keeping your summer fun and exciting. I would even challenge you to try and achieve one new goal this summer, whether it’s finding new and creative ways to work out together or throwing a few healthy recipes into your usual dinner rotation. My goal? Join at least one fitness class so I can add some excitement to my (currently lame) work-out routine.
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Stride • May 2014
So, good luck, graduates. Don’t be afraid to change with the seasons. In the words of Steve Jobs, “Your time is limited, so don’t waste it living someone else’s life… Don’t let the noise of others’ opinions drown out your own inner voice. And, most important, have the courage to follow your heart and intuition… Stay hungry. Stay foolish.”
Meagan Pittelko
M
om. Crazy how one word bears so many different meanings and defines so many different women. It is appropriate then that we have an entire day this month to honor the wonderful women in our lives (even though we should be celebrating them everyday!) However, sorry to burst your bubble, my Mom is the best. I’m the oldest of five siblings, the youngest is 8 years old (so, my Mom’s not nearly done yet!) She’s a nurse by trade, however in my eyes she wears more important hats like: birthday party planner, girl scout leader,
Madalyn Laske
It seems incredible to think that, just a few short years ago, I was donning that ohso-stylish Cobber beanie and sitting down in a room full of strangers — strangers who have influenced my life in irrevocable ways. Thank you
all, whether you know who you are or not.
Meagan Pittelko
But it isn’t summer yet. May is a time of change and transition; things finally start to grow again and the sun remembers just how brightly it can shine. May also marks one of the biggest transitions in my life so far: college graduation. Twenty-somethings across the city will be graduating and starting new adventures in the “real world.” And it’s going to be terrifying and exhilarating all at once.
EDITORS
biggest fan, best cake baker and chauffeur. Somehow she remembers all of our piano practices, attends all of our sporting events and finds time to cook dinner. Mom? Try super woman. This month I was able to speak with a new mom and talk about how to keep a healthy pregnancy while also focusing on women’s health. I think both are extremely important topics for women everywhere to be aware of because so many women constantly put others before themselves. I know I witness that every day with my Mom. (Thanks Danette!) To quote A Christmas Story: “My mother had not had a hot meal for herself in 15 years.” This quote, yet satirized, may be all too familiar with mothers everywhere. If there is one thing I learned: to all of you women, mother or not, it is OK to take a second for yourself to make sure you stay healthy (And have a hot meal!). With that in mind, happy Super Woman Day this month to all you mothers out there.
Madalyn Laske
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MAY 2014 Publisher
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Stride • May 2014
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CONTENTS 34
22
Family Fitness
8
Brains and Brawn
16
Gwen Hoberg talks about how to support youth fitness even if you’re not a parent. Options like friends and family, volunteering, fundraising and voting are good places to start.
10
Events Calendar We’ve compiled a list of activities around the community during May that you can do with your family to get everyone out of the house.
12
38
Women’s health week is this month, so we spoke with five experts about what women need to know about staying healthy, maintaining well rounded wellness and how to make it a year round priority.
22
Family Fitness
34
Staying Fit While Pregnant
40
42
Get Involved Email info@spotlightmediafargo.com with your story ideas.
Find us on Facebook by going to facebook.com/fmstride.
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Stride • May 2014
Ashley’s Mighty May Workout Ashley Sornsin, group fitness instructor, brings out your inner kid with examples on how to workout on the playground. Make working out fun again.
There’s a rumor floating around that you can’t workout while you’re pregnant. Shannon Anderson busts through that myth with her five tips to a healthy pregnancy.
Check out fargomonthly.com for additional stories.
Charity of the Month The Children’s Museum at Yunker Farm is a fun place to be a kid. From a mini golf course to nature trails to a library for kids, Yunker Farm has everything a kid needs for a fun and educational summer.
Summer is on its way and we know you’re looking for fun things to do. We put together advice from experts, activity ideas and fitness examples for the whole family.
Eat Smart Professor and nutrition specialist Julie Garden-Robinson discusses how to play safe, but play hard. Playing children are appetite-enhanced children, so healthy snacks are also a must.
Women’s Health
Staying Fit While Pregnant
Muddy Mayhem HARD CHARGE is coming to Fargo in June and Lindsay Babb wants to help you prepare for it. She gives workout advice for all the different parts of the body you’ll use during the obstacle course.
BRAINS & BRAWN
How Non-Parents
Can Support Youth Fitness
I
’m not sure how strong a case there is for the idea that children’s fitness should be a high priority for non-parents. The matter is a complicated one that depends a lot on an individual’s views on community and the ideal way society should function. However, one reason non-parents should care about this issue is that fitness and weight in childhood seem to affect fitness and weight in adulthood. One statistic supporting this is that overweight adolescents have a 70 percent chance of becoming overweight or obese adults (according to fitness.gov). And why should this be of concern? Because overweight and obese adults are more likely to have chronic diseases that cost billions of dollars in health care every year, a burden that bleeds into society as a whole.
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gwen hoberg
Gwen has been a weightlifter for almost 10 years and lives in Moorhead. She is also an editor, writer and classical musician.
Let’s assume it’s in the best interest of non-parents to take action, at least a small step or two, towards promoting exercise and activity among children. While I would argue it’s fairly easy for parents to help their kids stay fit, non-parents may be in need of a few pointers. Here’s what I have come up with through my own brainstorming and some online research.
Sponsoring events and facilities If you’re a business owner, you can sponsor events relating to youth fitness and provide exercise facilities for families on your premises. Or you can provide facilities just for your adult employees, with the idea that parents who exercise are modeling that behavior for their children.
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Stride • May 2014
x
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Helping kids stay active and healthy: nearly every parent considers this an important issue, at least in principle. But what about adults like me who aren’t parents? Should they care about this issue? If so, what can they do about it besides abstractly “caring”?
Voting power Vote for candidates who have demonstrated a commitment to community-wide fitness and recreation. Using your vote as a way to support a particular issue is sometimes problematic—a candidate who supports that issue may not support another issue you care about—but this is still a method to consider.
Nieces, nephews, and neighbor kids Spend time doing fitness-related activities with the kids in your life. As a doting aunt, I am looking forward to sharing my love of exercise with my oneyear-old nephew and his sibling who will be born this summer. We’ll go on walks and play outdoor games. My three years as a preschool teacher will serve me in good stead for ideas. I’m also thinking that a baby/toddler yoga DVD would be a great Christmas gift for my brother-inlaw’s family this year.
Fundraising and volunteering Participate in fundraising or hands-on work for fitness and recreation facilities, especially in underserved, low-income communities. A recent “Forum” story on Moorhead’s Centro Cultural building near Romkey Park comes to mind here. The “Forum” paraphrased Moorhead’s parks and recreation director Holly Heitkamp’s view that “the city’s current recreation facilities at Romkey and nearby Bennett Park are too small” and that “the building would be a muchneeded asset in the Romkey area, which has a high number of low-income and racially diverse households.”
community
May
family Community Events Calendar Free Friday Movie This month’s movie is “Captain Phillips” (PG-13), the story of Captain Richard Phillips and the 2009 hijacking by Somali pirates of and American cargo ship. Free popcorn will be served. Fargo Public Library - Carlson Branch 2801 32nd Ave S, Fargo
Kite Day
May 9 1 p.m.
Come and celebrate Kite Day by showing off your flying skills. The event is free and open to the public. Lindenwood Park 1905 Roger Maris Drive, Fargo
May 3 12:30 p.m. - 3 p.m.
Community Block Party Come out and meet your neighbors while enjoying free food, inflatable games, karaoke, face painting and more. Locations include: Courts Plus Community Fitness (6th) , Clara Barton Park (13th), Madison Park (20th) and Osgood School Park (27th)
May 6, 13, 20, & 27 5:30 p.m. - 8 p.m.
Paws for Reading: Reading Therapy Pets Reading therapy pets will be available to listen to developing readers grades 1 - 6 as they read out loud. Prior registration is required. Call 701-241-1495 to reserve a session with a pet who wants to listen to a story. Fargo Public Library - Main Library 102 3rd St. N, Fargo
May 10 1 p.m. - 3 p.m.
Water Safety Month Event Teen Book Club: The Book Thief Come and talk about Markus Zusak’s book “The Book Thief.” Come meet new friends and talk about your reading experience. Barnes & Noble 1201 42nd St. SW, Fargo
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Stride • May 2014
May 8 6 p.m.
Come learn about safe water techniques, have a free swim level assessment, and have your picture taken underwater. May is Water Safety Month and the YMCA wants to make sure kids and parents are ready for summer fun. Fercho YMCA 400 1st Ave. S, Fargo
May 17 1 p.m.
Nature Adventure
Bonanzaville Summer Hours
Come and celebrate National Kids to Park day with Don the Bug Guy. There will be a scavenger hunt, nature crafts and opportunities to learn about trees and rivers.
The Cass County Historical Society will begin their summer hours on the 26th, these will continue until the end of September.
Trollwood Park 3664 Elm St. N, Fargo
May 17 2 p.m. - 4 p.m.
Spring Art-Mania
1351 W Main Ave, West Fargo Monday - Friday 10 a.m. - 8 p.m. Saturday 10 a.m. - 5 p.m. Sunday 12 p.m. - 5 p.m.
Come and learn some new art techniques and experiment with watercolors, paints, chalks and pastels. There will also be a spring themes project with wood art. This event is free for children ages 6 to 12. Veterans Memorial Arena 1204 7th Ave. E, West Fargo
May 18 1 p.m. - 3 p.m.
Magic Tree House Book Club for Kids Grades 1 - 4 are invited to explore the world with Annie and Jack this month with “Good Morning, Gorillas.� The event will include discussion, activities, games, crafts, and snacks. Pre-registration is required, call 241-1495 or visit the information desk. Fargo Public Library - Carlson Branch 2801 32nd Ave S, Fargo
May 18 2 p.m. - 3 p.m.
For more information on events happening in the Fargo-Moorhead community, check out these sites. Fargo Monthly fargomonthly.com
Fargo Parks
fargoparks.com/events-calendar
West Fargo Parks wfparks.org/calendar
Moorhead Parks
cityofmoorhead.com/departments/parks-and-recreation
Fargo Library
Summer Grind 3rd Lair, a skateboard team from Golden Valley, MN., will be giving demonstrations throughout the day before the skateboard competition starts. Participants can register at 4:30p.m. Prizes will be given in beginner, intermediate and advanced divisions for best trick. Dike West 310 4th St. S, Fargo
May 18 5 p.m.
fargolibrary.com
Moorhead Library larl.org/events
Barnes and Noble
store-locator.barnesandnoble.com/store/2606
Yunker Farm
childrensmuseum-yunker.org/calendar.htm
11
nutrition
HARD But Play Safe
“Mom, there are kids at the playground,” my daughter said as she peeked out our front window. She was 5 at the time.
{
Julie
Garden-Robinson Ph.D., R.D., L.R.D.
{
play
Julie is a professor and Food and Nutrition Specialist with the NDSU Extension Service.
My daughter is not too subtle with her hints. She knows how to get my attention, too. “OK, put your boots on,” I said.
“I think it’s a little muddy yet,” I said as I swept the floor that spring afternoon. The broom wasn’t getting rid of the muddy footprints near the front door. This was going to require a mop. “Mom, look into my eyes. Those kids are having lots of fun at the playground,” she exclaimed, tugging on my sleeve.
play safe Fitness experts recommend that children get 60 minutes of active play per day. After our intense winter, the warmer temperatures beckon all of us outdoors to enjoy ourselves. Adults need at least 30 minutes of moderate exercise to maintain health, so going outside to play is good for all ages. Now is the time to begin checking both backyard playground equipment and community
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Stride • May 2014
Actually, the playground wasn’t too muddy. The area under the slide and swings was covered with a thick layer of woodchips, which was a good thing from a safety perspective. As I learned from our playground excursion, woodchips provide a soft landing and they’re easier to sweep from floors than mud.
playground equipment. We want to encourage kids to enjoy the warmer spring weather with some outdoor fitness activities, but not get hurt in the process. More than 200,000 playground injuries that require emergency room visits occur each year in the U.S. Be sure to supervise children on playgrounds, because 45 percent of playground injuries are associated with lack of or improper supervision. Also, check that they dressed appropriately for the temperature and they’re not wearing clothing such as drawstrings or scarves that could become
entangled in the equipment. According to Safe Kids USA, children ages 5 to 9 account for more than half of all playgroundrelated injuries. Children ages 4 and under are more likely to suffer injuries to the head and face, while children ages 5 to 14 are more likely to suffer hand and arm injuries. A study several years ago by NDSU Department of Health, Nutrition and Exercise Sciences professor Tom Barnhart and his students showed that of 19 playgrounds tested, nearly 55 percent failed to meet safety requirements for surfacing.
nutrition
The CPSC reported that nine percent of home playgrounds had shock-absorbing surfaces. Usually grass and dirt are used as home playground surfaces, but these
surfaces do not provide adequate protection against injury. Home playgrounds should have an initial fill level of 12 inches. Due to wear, some compression will occur. Levels should be maintained at a minimum of 9 inches. Loosefill surfaces are displaced easily with use. Regular maintenance is required for all playground equipment, including the protective surfacing on the playground. You can learn more about playground safety from an NDSU Extension Service publication, “Is
Your Playground Safe for Kids?” The publication provides information about surfacing materials that are best for playgrounds and details how those surfaces are tested. It also provides a checklist for monitoring the condition of your playground equipment. The free publication is available online at ag.ndsu.edu/ pubs/yf/fitness/fn1374.pdf. After some fun outdoor play, welcome your appetite-enhanced children with a healthful snack such as fresh fruit and this tasty dip.
try { fruit dip
{
The Consumer Product Safety Commission recommends a minimum of 12 inches of loose-fill surfacing under and around public playground equipment to reduce the risk of potentially life-threatening injuries from falls. Children who fall on concrete or asphalt are more than twice as likely to be injured, compared with children who fall on shock-absorbing material.
2 cups low-fat sour cream 1-ounce package sugar-free instant vanilla pudding mix (or regular, if you prefer) ¼ cup fat-free milk 4 teaspoons lemon juice
Whisk together all ingredients until well blended. Serve with assorted fruit such as apple slices and strawberries.
{ 14
Stride • May 2014
nutrition facts Makes eight servings. Each serving has 100 calories, 5 grams (g) of fat, 8 g of carbohydrates, 0 g of fiber and 200 milligrams of sodium.
Q A
health
Women’sHealth
It’s national women’s health week this month from May 11 to the 17. But to all you women out there: don’t just celebrate your health for only one week a month. Make it a priority 365 days a year. We spoke with five health experts from all dynamics of wellness about your health and why your health is important (even while you have what’s for dinner, whose snack day it is and what time soccer, dance and piano practice are on the brain). After all, Beyonce said it best: Who runs the world? Girls.
Q
By Madalyn Laske
Michelle Jorgensen, OB/GYN Sanford Health Obstetrician
How often during pregnancy should women get check ups and ultrasounds?
A This varies. For an uncomplicated pregnancy, without any medical complications, typically visits are every month, until 30 weeks. The visits are every two weeks from 30 to 36 weeks, and after 36 weeks they are every week until delivery. An early ultrasound is done in the first trimester to confirm dating and a full anatomy ultrasound is done at 20 weeks. If pregnancies are complicated by medical problems like hypertension or diabetes, visits can be as often as every one to two weeks. Ultrasounds are typically done every three to four weeks to monitor the growth of the fetus as well.
Q
What are some tips to a healthy pregnancy?
A It is important to stay active, continue a healthy diet and prevent excessive weight gain. This prevents complications like excessive fetal growth leading to cesarean section, diabetes, high blood pressure and maternal discomfort. Communicate with your obstetrician to distinguish between normal symptoms of pregnancy and symptoms related to problems of pregnancy.
Q
What is your advice to women about their overall health?
A The best way to maintain overall good health is being an active participant in preventative care. It is important to stay compliant with your annual exams and yearly screening tests. In addition to this, a healthy diet and exercise regimen is key to prevention of diseases in the future.
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Stride • May 2014
MD, Weight Loss Management and Eating Disorders Sanford Health Psychiatrist
Joyoti Saha, MD
Q
What are some risk factors, mentally, women commonly face compared to men?
A Women have higher rates of depression, anxiety, posttraumatic stress disorder and eating disorders than men. There is hormonal vulnerability to depression where they have higher rates premenstrually, post-partum, perimenopausally and at the time of marriage. Women are more likely to have a lower income and have the additional stressors of finances, more likely to experience abuse and more likely to have long term caregiver roles.
Q
What are some risk factors women commonly ignore?
A Poor sleep. Women between ages 30 to 60 get an average of 6 hours, 41 minutes of sleep during the work-week and need more like eight hours. Menstruation, pregnancy and menopause can interfere with sleep and can set up negative sleep habits. Go to bed and get up at the same time daily. Take no more than one hour naps, no matter how tired, as they can interfere with sleep that night. No television or electronics while in your bed. By focusing on sleep, you can reduce the severity of your depression and anxiety symptoms. • Limit caffeine: No more than one to two items of caffeine a day and none after 3 p.m. Caffeine definitely makes anxiety worse. • Poor nutrition: Eating three meals a day. Aim for your five to seven fruits and vegetables a day. • Lack of exercise: Thirty minutes on most days — good for stress mood, and anxiety reduction.
Q
What is your advice to women about their overall health?
A Take the time to take care of yourself so that you can care for others in your life. Focus on the things you can change: sleep, nutrition, support and community. Focus less on things you cannot change.
Stop in TODAY!
Yulia Khan, MD
Dermatologist Sanford Health
Q
What are some problems regarding skin care that women might be ignoring?
DELICIOUS FOOD
A The most important problem is not wearing sunscreen or not re-applying every two to three hours when outdoors. Most women apply moisturizer or foundation in the morning but it wears off in several hours. Smoking is another accelerator of skin aging. It contributes to sallow complexion, black and whiteheads and wrinkles around the mouth, not to mention respiratory and cardiovascular dangers.
1 ON 1 COACHING
Q
1 WEEK FREE*
We all want that beautiful glowing skin. What’s your advice on how to get it?
A Sun protection is the most important step in achieving a healthy complexion. Secondly, in the evening before bedtime, it is important to wash off make-up and dirt and apply night time moisturizer, which ideally should contain vitamin A derivative called retinol (found in many over the counter products).
Q
What are some signs of skin cancer to be looking for and when should you get checked out?
A It is estimated that 1-in-5 Americans will develop skin cancer in their lifetime. By 2015, it is estimated that 1-in-50 Americans will develop melanoma. All moles should be monitored for ABCDEs. A stands for asymmetry, B for irregular borders, C is for multiple colors, D is for diameter bigger than 6 mm and E is for evolution or change. I always tell my patients to take detailed pictures of their skin to monitor their spots. It is important to know that not all skin cancers cause symptoms.
Q
What are some myths or misconceptions about skin care you can debunk?
Myth: I must get a pre-vacation tan to avoid sunburn. Reality: There is no such thing as a safe tan. Our skin develops color in response to UV damage. With proper use of sun protective clothing and sunscreen, nobody should get a sunburn. Myth: I must scrub my face to get rid of acne. Reality: Excessive facial scrubbing can lead to further irritation of inflamed acne lesions. Using a gentle scrub two to three times per week is sufficient. Myth: Skin cancer can only develop in sun exposed areas. Reality: Skin cancer can develop anywhere on the skin including scalp, genitals, feet, mouth, and under nails.
PROVEN RESULTS
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health
Shelby Terstriep, MD Oncologist Sanford Health Breast Cancer/Oncologist
James Kappenman, MD OB/GYN Sanford Health Gynecologist
Q
How often should women be going to the gynecologist?
A Women should be seen by their gynecologist on an annual basis. A visit to the gynecologist should involve much more than a Pap smear. It should be a time to address any reproductive health issues (including family planning), checking for cancer/ precancerous conditions of the breast and female pelvic organs and a discussion of sexual health.
Q
What are some common issues women might be ignoring in regards to breast cancer?
A Many people underestimate their risk and many people overestimate their risk. I would love for all women to go to the website cancer.gov/bcrisktool to calculate their risk of breast cancer on an annual basis as age and family history changes over time which impacts risk. It is a good starting point. If your lifetime risk is greater than 20 percent then you may benefit from a visit to the high risk breast clinic.
Q
What is something people might not know about breast cancer?
A I think one of the biggest things I see is that people don’t realize cancer impacts a person’s and family’s life forever. Just because treatment is done doesn’t mean there are not long term effects, including financial, physical and emotional effects that people have to deal with.
Q
Q
A Women should definitely start seeing the gynecologist starting their teenage years whether they are sexually active or not. There are a lot of normal developmental milestones, counseling regarding STD prevention and menstrual conditions that can be identified and discussed at these early visits.
A We know there are breast cancers that may not need as aggressive of therapy as others and therefore there are some tumors we may be “over treating” at this point. We are starting to learn more about what situations or what genetic components may make for a more favorable outcome and require less treatment. Until we have better ways to predict who should have less frequent mammograms, the Edith Sanford Breast Program’s team of physicians recommends yearly mammograms starting at age 40.
How often should women be getting mammograms?
When should women start going to the gynecologist?
Q
What are some common problems regarding reproductive health women might be ignoring?
A Avoiding tobacco is probably the best thing someone can do to maintain their fertility. The other is to avoid STD exposure by using condoms with sexual activity. These two preventative measures can significantly improve your ability to get pregnant in the future.
Q
What is your advice to women who are nervous about seeing a gynecologist?
A It shouldn’t be anything to be scared or embarrassed of; it is very important for your overall health to see a gynecologist annually.
Q
What is your advice to a woman battling breast cancer?
A First, it is very important to find a team you trust that you can openly ask questions and bring up concerns with. Second, have the end game in mind. My goal is that you come out stronger, healthier and with a clearer vision of what matters most in life. It may mean continuing or starting some sort of exercise throughout treatment, learning more about nutrition and how it impacts your health, or seeing a counselor to help manage stress. It may mean changing career paths. This journey is different for each person.
Q
What is your advice to women about their overall health?
“
Take the time to take care of you so that you can care for the others in your life. Focus on the things you can change: sleep, nutrition, support and community. Focus less on things you cannot change.” Michelle Jorgensen
A I am a big believer that optimal health is achieved by developing good habits. This is a lifelong process and will change over time based on your job, your kids’ ages, etc. So don’t be hard on yourself if exercise has slipped from your radar, take time to re-think what would make you enjoy it or how it would better fit into your schedule now. I also strongly believe that overall health includes mind and body as they are so interconnected, so it is very important to take care of both. For full interviews visit fargomonthly.com
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Stride • May 2014
family fitness
FAM
Fitn
22
Stride • May 2014
MILY
ness ere its us h finally h r nine or r e m m en su e othe ting wh you with th bit daun f the country, sly cold. After ll a e b n o u t sti lo r It ca a y u ll p ic a orthern eing rid sun does actu treats in the n s of the year b e y h th lt t a a e th eh k th so mon ial shoc vities, eat som er. the init ti get over me of these ac st out of summ o y so ke the m exist, tr and ma
By Meagan Pittelko Photos by J. Alan Paul Photography
23
family fitness
SUMMER Camps
& day
From sports camps to art camps, to traditional summer camps, the Fargo-Moorhead area has an unlimited number of programs for your child to explore and enjoy.
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Stride • May 2014
For a complete list of details and programs, check out the YMCA website ymcacassclay.org
YMCA OF CASS & CLAY COUNTIES
• Member programs A YMCA Membership includes free guest passes, access to two fitness centers and over 130 group fitness classes each week. You can play a game of pick-up basketball with your kids or let your little ones run around in the Play Loft.
FARGO PARKS
• Swimming lessons and swimming training camps • Special Interests Enrichment Programs Check out some of the YMCA’s exciting youth programs, guaranteed to exercise your child’s mind. Let your child use their imagination to build skyscrapers or vehicles while learning to work alone and in a team setting with Fantastic Contraptions (ages 5-10). If your child is more interested in art, give Start With Art (ages 6+) a try; your child will learn the basics of art and explore their creative side.
• Camps From Busy Beaver half-day camp for preschoolers to Camp Koda for 6-11 year olds to Camp Cormorant for children ages 7-15, the YMCA offers a camp for everyone. Each camp is tailored to different activities and interests, so one of your children can explore at Adventure Camp and the other can study critters at one of nine Camp Koda sessions. For more information, head to the Y Programs > Day Camps section of ymcacassclay.org.
Check out one of the many programs offered by the Fargo Park District year round. Your child can exercise their mind and body while learning new skills during classes like archery, art class and more!
• • • • • • • • • • • • •
Archery Art Classes & Workshops Baseball/Softball/TBall Disc Golf Fencing Flag Football Golf Lessons Lacrosse Playtown Sports Sampler Swimming Lessons Tennis Lessons Track & Field Volleyball
For specific dates and registration information, visit fargoparks.com/youth-programs
25
family fitness
Nutrition Tips
KS
& TRIC
Getting used to a different routine can challenge families to be creative. If you and your children are spending more time at home than you’re used to, don’t fall into the unhealthy snacking rut that many of us do in the summer months. Sanford pediatrician Stephanie Hanson has the scoop on how to keep your family healthy.
ADVICE FROM STEPHANIE HANSON
“The more that kids see parents doing that stuff, the more likely they are to do it.” -Hanson
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Stride • May 2014
How do I get my kids to enjoy eating healthy foods? “I really encourage people to make it a family affair. It’s tough to teach your kids healthy living habits if you’re not adhering to those guidelines. The more that kids see parents doing that stuff, the more likely they are to do it. Let the kids get involved - let them choose which vegetable is for supper that night or ask them what interesting new produce they want to try.” It’s such a big lifestyle change… How do I avoid getting overwhelmed? “Make a series of small changes instead of trying to do everything all at once. Switch out your sweetened beverages for water or start by trying to hit three servings of fruits and vegetables instead of five.”
What else can I do to make sure my family stays healthy? “You need to balance physical activity and diet. We are far less active than we used to be because we have a lot more opportunity for sedentary activity. But you have a real opportunity when kids are young to reduce some of the trends that we’ve been seeing with obesity. Start somewhere, and pick something that seems doable.”
5-2-1-0 RULE
(as recommended by the American Academy of Pediatrics)
5 The number of servings of fruits and vegetables. (“Switch out juices for whole fruits and veggies,” Hanson says.)
2 The number of hours of screen time that should be allowed. (“Or less!” Hanson adds.)
1+ The number of hours of physical activity that should be done each day. (“Physical activity,” Hanson says, “is anything that gets your heart pounding.”)
0 The number of servings of sugary or sweetened beverages that should be consumed. (“This includes juice, sports drinks, chocolate milk and soda,” Hanson says.)
family fitness
Healthy RECIPES
2
A snail
snack
What you’ll need:
1
Super Simple Edible eyeballs
• Mayonnaise or whipped cream cheese • Large tortilla (square if possible) • Lettuce or baby spinach • Sliced deli meat • Sliced cheese • Gherkin pickles • Chive stalks
•Full sized carrots •Cream cheese •Pitted black olives
1. If you weren’t able to find a square tortilla, trim the rounded edges of the tortilla to make it square, then spread on a thin layer of mayo or cream cheese.
Directions:
2. Layer lettuce or baby spinach, followed by meat and cheese.
1. Slice desired amount of carrots into 1-inch-thick cubes.
3. Roll the tortilla up tightly!
2. Put a small blob of cream cheese on top of the carrot cube.
4. Slice the tortilla into 2-inch-wide pinwheels. For the snail’s head, cut a pickle in half at an angle.
3. Place half of a pitted black olive in the center of the cream cheese. (recipe and photo courtesy of spoonful.com)
frozen banana treats
What you’ll need: • 6 oz yogurt • 6 bananas • Shredded coconut • Toasted quinoa • Nuts chopped • Lollypop sticks • 1 tbsp. peanut butter Directions:
Directions:
What you’ll need:
3
5. Poke two small holes in the uncut ends and stick pieces of chive with knots at one end in each for antennae. 6. Slip each pickle half under the edge of a pinwheel, securing them together with a toothpick. (recipe and photo courtesy of spoonful.com)
1. Cover a cookie sheet in saran wrap or parchment paper, so you can place banana pieces directly onto the sheet. 2. In a bowl, mix peanut butter and yogurt until smooth (you will be dipping your banana pieces into this, so you’ll want to have a fork or toothpick handy). 3. Have topping(s) in another bowl or series of small bowls (i.e. coconut, quinoa, nuts). 4. Cut bananas into 2-inch pieces, place on cookie sheet and stick lolly pop sticks into the ends of the pieces. 5. Dip banana pieces into yogurt and then into one or more of your prepared toppings. 6. Once all of your bananas have been dipped and placed on the cookie sheet, place the cookie sheet in the freezer and allow pieces to sit for a few hours or until frozen. (recipe and photo courtesy of pepperscraps.com)
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Stride • May 2014
family fitness
workOUT Together It can be difficult for busy parents to find time to work out regularly. But, in the summer, schedules may free up a little and you can seize the opportunity to workout with your child.
TIPS FROM KEITH BENNETT
We chatted with fitness buff Keith Bennett (we’re not kidding - he’s an Exercise Specialist, Healthy Living Coach, Group Exercise Coordinator and Personal Trainer!) about how parents and kids can work together to stay healthy. Here are his tips:
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Stride • May 2014
• “Promote physical activity instead of just the sport and promote it not just for the health aspect but also for the education aspect.” • “It’s good to get your kids outside of their comfort zones.” • “Make it fun and funny. Make games, get apps for your phones, use your Wii, join group classes. Use incentives.” • “Don’t force physical activity on a child. You want them to start on their own, but you have to give them an option and provide the resources for them. Just let them think it’s their idea.”
MORE
TIPS FROM CARRIE JAENICKE
Besides being a busy mom herself, Carrie is the YMCA Youth Development Director. Here are her tips:
• “[The community] has so many programs that are offered throughout the summer for kids to get involved, so for parents it’s just about being educated and being willing to search for things. You have to do your research and you have to your kids — what they like, what their passions are.” • “Get their bodies moving and their brains engaged. If they’re not excited about it, they’re not going to want to participate in it.” • “My family picks out a different park — one we’ve never been to — and we just go and explore it. There are so many great parks in the area. It’s important to get outdoors and get away from the screens.” • “Make time to do it. It’s important to build those connections and that relationship with your family.”
“It’s important to get outdoors and get away from the screens.” - Carrie Jaenicke
YMCA Youth Development Director Carrie Jaenicke, a busy mom herself, had even more tips for us.
family fitness
RAINY Day
IES
T ACTIVI
Okay, so the weather won’t always be blue skies and sunny. On days when rain ruins your plans for outdoor activities, don’t give up. The community offers a variety of indoor resources so you and your family can stay active and engaged, even when it may be tempting to sit in front of the television all day instead.
y1
T ACTIVI
Head to the YMCA XerZones and Kid’s Gym to hang out in the interactive play areas, which have resources for infants, teens and families.
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Stride • May 2014
y2
T ACTIVI
Stay in and have a family game night. Whip up one of our healthy treats and grab a board game for good old fashioned family fun.
Ty ACTIVI
3
Our local libraries and art studios offer classes and host events that will engage your creative side.
For details on specific events, make sure you check fargomoorhead.org/calendar
health
Staying fit while pregnant L
ike it or not, with motherhood comes overprotectiveness. Sometimes this begins before the child is even born, when mom feels like exercising might harm the pregnancy. Shannon Anderson, general manager at Core Fitness and new mom to her first child, wants to myth bust those stereotypes to help mothers-to-be everywhere have healthier, safer pregnancies. Evelyn, 5lb 5oz, came out healthy and beautiful only three short hours after Anderson’s water broke. We found out her top five tips to strong pregnancies.
By Madalyn Laske Photos By J. Alan Paul Photography
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Stride • May 2014
health
1. Get up and get active Just because you are pregnant does not mean you can’t keep working out. “It just makes me cringe (when mothers say they can’t),” Anderson said. “When we think about what our ancestors were doing, chasing after buffalo, they were pregnant.” Obviously, modifications to workout regimens gradually become more necessary throughout pregnancy, but maintaining exercise is important. “So many people think they need to baby their body now and stop everything,” Anderson said. “I was able to do burpies and pushups until a month before I delivered.” If you were active pre-pregnancy, it might seem like a moderate workout isn’t a workout at all. Even if you can’t do everything you used to be able to do, do what you can anyway. “It takes a lot of work to get your body to a place you are happy with,” Anderson said. “It’s even more work when you are pregnant because now you are modifying all your exercises.”
2. The greener the better Combining exercise with proper nutrition depletes risks for preeclampsia (a multi system disorder branded with high blood pressure and high amounts of protein in urine) and gestational diabetes (high blood glucose levels during pregnancy especially during the third trimester). “You will need to increase your caloric intake to make sure both the baby and you are getting enough energy,” Anderson said. Convenience and quickness seem to define today’s society but Anderson says vegetables are a must. “Eat those green veggies,” she said. “It’s like we’re in the microwave era.”
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Stride • May 2014
3. A little something extra
4. Adjust and reset
Even eating well might not give you and your baby everything needed for a healthy pregnancy. “I take the four essential supplements: probiotic, fish oil, vitamin D and a multi-vitamin,” Anderson said. She says women should continue to take them post-pregnancy as well. Unlike most women, Anderson had low colostrum levels after delivery. “Fish oil is really beneficial for creating colostrum,” Anderson said. “I think it made a huge difference.”
Anderson saw a chiropractor throughout her entire pregnancy. “It’s so beneficial,” she said. “They are just as important as your medical doctor visits.” Even though gaining weight during pregnancy is natural, your body is still not used to the extra stress. “Think about all the extra weight you are carrying around on your low back and neck,” Anderson said. “My sides and hips were just starting to kill me and getting adjusted and getting my muscles worked out at those appointments saved me.”
“
Learn to love yourself in your skin and not stress about the growing belly or numbers on the scale.”
5. Emotional support Relieving stress might seem like an oxymoron after giving birth and having a new baby in your house. Finding a good support system is incredibly important. “Learn to love yourself in your skin and not stress about the growing belly or numbers on the scale,” Anderson said. Fitness gurus often take pride in their bodies so seeing those numbers rise can be difficult. “When I was pregnant, I was starting to see numbers on the scale that I was seeing when I was overweight… so that was really hard on me.” It is important to find a niche to release stress and enjoy pregnancy. “I also have such a great support system at home from my husband and both of our families (and friends),” Anderson said.
community
of the
Charity Month
The Children’s Museum
at Yunker Farm
When you think of Fargo, the first thing that comes to mind may or may not be farmland. To be sure, the surrounding area is farm land, but within the city itself there is really only one farm. By Alexis Klemetson Photos by Paul Flessland
T
he Children’s Museum at Yunker Farm offers a variety of different exhibits for children of all ages to explore and enjoy.
“The junior league members had gone on family trips and discovered major metro museums, they then asked the question, ‘Why can’t we do this?’” said Yvette Nasset, Executive Director of Yunker Farm. “Thirty years ago, communities the size of Fargo didn’t have children museums. It was only the major metro areas that had them. We were one of the first.” The junior league approached the Fargo Park District with the idea and, from there, it was what Nasset calls, “a true labor of love by this community.” It took five years, countless volunteers and donations to bring the farm up to code. “Yunker Farm is 137 years old this year. It was the first brick house in the North Dakota area. It was built before we were even a state,” Nasset said. The museum now boasts a seemingly endless number of exhibits to teach kids about everything from music to gardening to how bees live. “Most people’s favorite is the miniature train, but we have so much open space and that is
so important because more children live in apartments. Here they have room to run and play and have fun,” Nasset said. Nasset’s personal favorite is Henrietta the milking cow. “I grew up on a dairy farm so it’s a little touch of home when I come into the building.” The Children’s Museum has something for everyone, and the only problem is, “Children don’t want to go home. We hear a lot of crying at the end of the day,” Nasset said.
Information Name The Children’s Museum at Yunker Farm
Established 1989
Location 1201 28th Ave. N, Fargo, N.D.
Website childrensmuseum-yunker.org
Phone Number 701-232-6102
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Stride • May 2014
minis on the move
“We get so many really young children here,” Nasset said, “So our toddler room is a safe environment.” As soon as youngsters can crawl they can enjoy the play room.
nature trails
The farm has trails where children can see different tree, birds, bugs and more. “They can really explore all day long,” Nasset said.
puttin’ the plains
The Farm has a nine-hole golf course that is open seasonally. The course is shaped and modeled after the topography of North Dakota.
lunchbox cafe
Here kids learn about the different food groups and how to make healthy choices. The exhibit also features foods from around the world.
patty’s book nook
This little library has a variety of story books about children from all over the world. Kids can curl up and listen to stories or read to each other as they learn about diversity.
Fitness
warm -up
Ashley’s MIG HTY May Workout
5 Minutes -- Hop on the swings and pump your legs, going as high as you can. Your muscles will be warmed up and ready to begin the bootcamp circuit!
Playground Bootcamp Circuit
bootcamp circuit
R
emember those carefree days of being a child? Where there weren’t enough hours in the day to just play outside? Playing and having fun were one in the same. This remains true and I believe we can all learn a lesson from kids today. The neighborhood playground is the perfect set-up for this month’s workout. Playgrounds are fun, free and they offer a creative way to get fit. These are just a few ideas to inspire you for your playground bootcamp circuit. These moves may not be fit for all ages, so you will need to adjust and adapt what works for you, your children and the playground equipment you’re using. Be creative and, if you have children, ask for their input to set-up the bootcamp circuit. Most importantly, have fun and go ahead, be a little silly! *Remember to check with your doctor before starting any new fitness program.
circuit 1
• Complete 10 repetitions of each exercise • Repeat circuit 3 times. • After circuit has been completed 3 times; run 2 laps around the perimeter of the playground and slide down the slide 1 time. • Next, move onto the next circuit!
By Ashley Sornsin Photos by Ben Gumeringer
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Directions:
10 Reps X 3 Times
Stride • May 2014
1
2
Rows
3
Bench Jumps
Push-ups Using a bench or a more advanced horizontal surface like the ground or raise feet onto a bench. Keep your elbows tucked by sides and lower torso towards bench or ground, then push your body back up.
Position yourself under a bar with your arms shoulder width apart and pull your body up so your chest almost touches the bar.
Find a bench/step about a foot or two off the ground. Jump up onto the bench/ step and back down with both feet.
circuit 2
10 Reps X 3 Times
1 Bicep Pulls Keeping your hands close together, position yourself under a bar and pull your chest up to touch your hands.
circuit 3
3
Bench Dips Find a bench a couple feet from the ground. Keep your arms straight at your sides and your legs out in front of you. Bending your elbows, lower your body so your arms are at a 90 degree angle.
2
Monkey Raises Hanging from the monkey bars with your legs straight, using your core, lift your knees or legs up to your chest or as high as you can.
4
Run 2 laps around perimeter of playground; Go down slide 1 time!
10 Reps X 3 Times
1
Monkey Pulls Hanging from the monkey bars, start with an overhand grip. You have the option to go across the monkey bars or do pull-ups. If you need help, have a partner help you by lifting your feet.
2 Squats to bench
3
4 Run 2 laps around perimeter of playground; Go down slide 1 time!
4
Find a bench about a foot or two off the ground. Keep your hands out in front of you, lower your body to almost sit on the bench, but not quite. Return to standing.
Bench hops Find a bench that’s a couple feet off the ground. Place both hands on bench, using your legs and core, hop over with legs together to one side and then hop back to the other side.
Run 2 lwaps around perimeter of playground; Go down slide 1 time!
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Fitness
upper body Strength + Endurance = The right combination to take on obstacles like Blockade Barrage, Outta Gas and No Holds Barred.
10 Burpee Pushups Stand with feet together, hands by side. Drop down to a ball, palms firmly planted on the ground. Jump your feet back to a plank position. Do a complete pushup on your toes (no cheating!)
MUDDY MAY-HEM Lindsay Babb
OBSTACLE COURSE workout
O
bstacle course races are the fastest-growing fitness events in the world. From Warrior Dash to Tough Mudder, most have heard about these events that have participants crawling through mud and climbing cargo nets while running a course anywhere from a mile to twelve or more. Challenging and fun, they’re a great activity to do solo or with a team of friends, family or co-workers. HARD CHARGE is a 4-mile obstacle race coming to Fargo on June 14 and these workouts have been designed for the obstacles you’ll see along the course. Combine them with regular cardio like speed or incline walking, running or biking and you’ll be ready to tackle whatever’s thrown your way. Now, let’s do it.
By Lindsay Babb Photos by Paul Flessland
core
A strong core will help you fly through low-crawl obstacles like Back Scratcher, Black Hole and Stormin’ the Desert.
10 Bird Dogs (10 on each side)
Jump your feet back to a ball, keeping palms firmly planted. Explode up into a jump – bonus if you can do a full tuck jump. Repeat.
Additional Suggested Workouts · Rowing Sprints · Pull-ups or Lat Pulldown Machine · Mountain Climbers · Tricep Dips · Shoulder Press
Kneel on the floor, palms firmly planted under shoulders, back slightly rounded so it’s not slumping, abs engaged.
Additional Suggested Workouts · Standard Planks · Side Plank Crunches · Flutter Kicks · Bosu Ball Squats · Deadlifts
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Stride • May 2014
Extend your right arm out front while your left leg extends back. Stabilize yourself on your left hand and right leg, hold for three seconds. Bring both your hand and leg into your chest for a second, repeat. Do 10, then alternate sides.
lower body
Repeat as a controlled, fluid movement – no resting until the set is complete.
These exercises will help with agility, explosiveness and strength – all are needed for obstacles such as Kick the Tires, Iron Will and Muddy Mission.
20 Skaters (alternating left to right) Stand with feet shoulder-width apart, hands clasped at chest. Jump to the right, swinging your left foot behind you and your right hand down. Explode off your right leg and swing it behind you as you jump to the left; your left hand swings down as the right comes back to your chest.
STRETCHES Flexibility provides an edge on the HARD CHARGE course. Cargo Charge, Cargo Constrictor and Hit the Wall are all obstacles where a limber body can be a major advantage.
Additional Suggested Workouts · Standard Squats · Walking Lunges · Hill Repeats · Sprints · Box Jumps
NEVER stretch cold muscles; stretching should be saved for the end of a workout as the final phase of cool-down.
Hip Flexor Stretch
Additional Suggested Workouts · Standing Quad Stretch · Standing Hamstring Stretch · Sit-And-Reach · Seated V Stretch · Seated Glute Stretch
For more workouts and photos, go to fargomonthly.com Get into a runner pose with right knee parallel over right foot, left foot extended back, hands planted at either side. Drop left knee and lean into the stretch. Repeat on other side.
Learn more about HARD CHARGE and get signed up at HardCharge.com
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DOWNTOWN FARGO | (701) 232-2491
www.royaljewelersfargo.com