Stride June 2013

up

A healthy, h a

mily ! mer for the a f m u e w hol ppy s

pg 2 4

J une 2013

free

Shape It Up with the

Newlyweds pg 38

the

family issue

bike your way to a

GIFT CARD

pg 34

S

ince we hardly had a spring and therefore, (some of us) may have skipped

out on spring cleaning, we can now commence with our summer cleaning as usual. Excuse the old cliché, but it’s the perfect time for ‘out with the old and in with the new.’ That’s exactly

from the

Editor In with the New!

what we’ve been working up to here at Stride. The last couple of issues,

goals. Nutrition will cover anything

we’ve been playing around with a few

that you may be wondering about

new things to better serve you... our

when it comes to food, healthy eating

devoted readers.

and will keep you updated on what the professionals are saying. Family

We’ve finally honed in on how to make

will take different angles on family

our magazine as useful and helpful

topics, whether it be health, fun or

as possible. You’ll notice that we

all the top priorities for you and your

have added some new categories to

loved ones.

help you flow through the magazine nicely. We’ve put all of our wonderful

While we are thrilled about these

information into one of these four

new sections, we will still provide you

categories: community, health and

with your favorites like, Shape It Up,

fitness, nutrition and family.

Unique Workouts and plenty of those inspirational, touching stories you

Community will focus on people

love. As we introduce this new format,

and charities doing positive things

we hope that you embrace it and give

throughout the FM area. Health and

us feedback on what you like about

Fitness will include important 411 for

it and if there are any improvements

your sweat sessions, health topics and

that can be made.

provide you with the inspiration and motivation that you need to reach your

As the FM community welcomes summer, please welcome this juicy issue that is plum full of fun, exciting content and information! We hope that you feel well informed and have learned a few new things after reading through this exciting June issue.

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

June 2013

PUBLISHER Spotlight Media LLC. www.wedomagazines.com President/Founder Mike Dragosavich Editorial Director Andrew Jason Stride Editor Kylee Seifert

Graphic Design Mike Dragosavich, Andy Neidt, Sean Walsh Research/Contributors Amanda Ahrenholz, Elizabeth Huwe, Elizabeth Erickson, Candice Grimm, Joe Kerlin

SPOTLIGHT MEDIA General Manager Brent Tehven Marketing/Sales Tracy Nicholson, Todd Graf, Melissa Chase, Stephanie Haremza, Patrick Stoa Distribution Manager Seth Holden Administration Erika Olson Executive Assistant Nichole Snyder PHOTOGRAPHY Jesse Hoorelbeke of J. Alan Paul Photography (jalanpaul.com), Caitlin Abrams, Alison Smith

kylee@fmspotlight.com

CONTACT 502 1st Ave N Ste 100 | Fargo,ND 58102 701-478-7768 info@fmspotlight.com

™

Spotlightmedia

4

Stride • June 2013

Stride Magazine is published by Spotlight Media Inc. Copyright 2013 Stride Magazine & fmstride.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmstride.com. Stride Magazine & fmstride.com will not be held responsible for any errors or omissions found in the magazine or on fmstride.com. Spotlight Media Inc., accepts no liability for the accuracy of statements made by the advertisers.

(701) - 478 - 7700

3120 25th St S, Fargo || www.fatfreezefargo.com

701.478.7700

CONTENTS

Shape It Up with the newlyweds pg 38

COVER STORY

pg 24

Biking FM

pg 34

STORIES

8 Give Back

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

11 Paving the way

Be inspired by a couple of local teenagers who have gone above and beyond.

16 Cuckoo for coconuts Overwhelmed by the variety and benefits of coconut items? Check out this guide

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

44 UNIQUE WORKOUT

18 WORDS OF KIDSDOM

Enjoy some profound thoughts from local kiddos about their dads.

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

21 Summer camps for kids

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

In the future

Here is what we are working on...

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

JULY

AUGUST

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

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

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

We Want your input!

LET US KNOW IF YOU HAVE SOMEONE OR SOMETHING THAT WOULD FIT IN THESE ISSUES.

info@fmspotlight.com | FACEBOOK.COM/FMSTRIDE | 701-478-7768 6

Stride • June 2013

MEET THE TEAM! Jesse

MIKE

Tracy

Erika

Andrew Liz

Joe

Sean

Andy

Seth

Alison

Melissa

Elizabeth

Andrew

Kylee

Brent

Amanda

Candice

NIChOLE

Stride • June 2013

7

community

r

ing fo

What

Give Back Stride • June 2013

nity?

mmu ur co

yo

8

ou do are y

DONATIONS

DON’T HAVE TO COST YOU A DIME

Last month...

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

Spotlight helped them design their "magazine" that they produced for their city.

They will then take all those "magazines" and print them off for the students. Over 100 kids worked on this project.

Stride • June 2013

9

y a w E H T G PAVIN Making A Difference

community

Two Local Teens That Are

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

Local youth have been leaving their imprints throughout the community.

Not just by volunteering but by heading up and organizing some of the area’s most noteworthy events.

There seems to be a ripple effect of youth diving in to donate their time, resources and efforts. Here are two FM teens who have helped pave the way for many other youth in the area to step forward and get their hands positively filthy in the community they love.

By Kylee Seifert Photos by J. Alan Paul Photography Stride • June 2013

11

The Investor of Humanity

T community

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

”

KRISTINA HAGGEDAL

I think that youth opportunities are the most important, and one of the strongest investments a person can make is investing in another young person.

”

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

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

"I want all youth in Fargo to feel like they belong.

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

12

Stride • June 2013

FIVE LANGUAGES OF

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

LOVE • • •

Touch • Words • Service

Time Gifts

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

MARK STAPLES The Instigator of North Dakota Day of Caring Youth Involvement

H

e’s a young kid, with a huge heart and soaring dreams. "Once you get an inspiration for service, that’s just something that follows you your whole life and I think that will be something that follows me through whatever I do," explained the fresh grad from West Fargo, Mark Staples.

community

It all started for Staples when he ran for President of Student Council. His campaign platform was making "Day of Caring" a statewide and more youth-driven day. After becoming Vice President, he was encouraged to continue to pursue his platform. Before Staples knew it, he was directing 2,000 students from 52 different North Dakota high schools and collaborating with eight different United Way chapters.

"I felt like there was an untapped resource of students volunteering in their community. I figured we can pull that out more. That brings a vitality to it all. You can serve your community and your school," Staples said about the North Dakota Statewide Student Day of Caring. He also has been involved in Fill the Dome, the West Fargo School Board, Student Council events and charity work.

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

14

Stride • June 2013

”

As Staples begins a new adventure in the fall, he feels blessed to have had the experiences he has had in the Midwest; he’s learned many life lessons that will benefit him in the future.

He now feels confident speaking in front of large groups and has learned the best ways to work as a team. Staples explained how he applies all his experiences to everyday situations, “I like to think that I lead by example. I help give people the example for service by being the example.”

I’ve always thought, let’s be realistic, but why be realistic when you can aim for higher and see what you can get.

Donors Wanted!

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

$150 in 3 Donations NEW DONORS 1st Donation $40, 2nd $50, and 3rd $60

RETURN DONORS $25/$50 = $75 /week BUDDY BONUS: $50 Our patients thank you.

Talecris

Plasma Resources 800 Holiday Drive, Moorhead (218) 287-2700 grifolsplasma.com Walk in or call for an appointment to get started today!

WANT MORE INFO?

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

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

GOING Cuckoo FOR ent of fond her and reminisc uator type weat eq ink in hand. ar dr l ne , ca pi ds tro lan a l vered suits and far away tropica co th nd wi sa d , ts. te in uc cia sk od so ed pr ts are as with coconut blue water, tann est... coconu w id that by cooking M a world of aqua to to e in in p y th ta ll ne in ur sti n jo a Here nds us on e Midwest, we ca ping an ries. The scent se our fingers in th it comes to drop vacation memo at at the tips of ey offer. When th th for six of s n fit all ow ne ve kd be ha h ea t t. Here's a br ts and the healt While we may no e of each produc coconut produc us d of s an e pe ty os rp nt re pu ure out the with the diffe be a new craze a good idea to fig There seems to m, it is probably ite g in ok co a o on ts. extra dollar or tw d coconut produc and locally foun commonly used

nutrition

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

16

Stride • June 2013

It may have a few skeletons in the past, but then again who doesn’t? As this product is popping up in more recipes, we can’t help but wonder, what gives?

Turns out this magic ingredient is plump full of healthy, beneficial fats and is a great sub for olive oil.

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

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

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

Sub for any other type of butter.

Ingredients

By Kylee Seifert Photos by Stride Staff

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

• • • • • • • • • • • • • •

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

Instructions

• Preheat oven to 350 degrees.

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

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

• Distribute ingredients into lined muffin tins.

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

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

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

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

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

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

or ofy n o h In r's Da e h t a F

“ Kidsdom Words OF

“

family

No matter what the situation... kids always seem to unknowingly lighten the load with their lighthearted humor and one liners. While they may not always make complete sense, they do remind us of a simpler time in our lives. Here are some words of wisdom and profound thoughts from some local (future) philosophers.

EMILY

Top Row: What's the funniest thing your dad does?

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

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

Makynna

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

KARISSA

MichAela "Carrots and some Mac N' Cheese."

18

Stride • June 2013

"Carrot cake!"

"I would make him fruit salad!"

Kinship

Philip Johnson, MD, PC Orthopedic Surgeon

is Floatin to a

Guiness World Record

1,000

people floating on a raft or floatation device. *BYOF (bring your own floatation)

$10 to join the fun Sign up the day of.

Parking at Paul Miller Park (shuttle)

When: July 6th, 2013

THE BEST MEDICINE FOR YOUR ACHING JOINTS

Registration @ 10:00 • Official Connected Float Time @ 12:00!

Where: Zorbaz on Little Pine Proceeds will be matched by the Otto Bremer Foundation to Kinship of the Perham Area

Costume Contest: Best Group Costume Wins Gift Certificate From Zorbaz!

For More Info. Contact: Kinship in Perham, MN (218) 346-7102

Dr. Johnson Specializes in: • Total Joint Replacement • Sports Medicine • Joint Ligament Reconstruction • Arthroscopic Surgery • Fracture Care • General Orthopedics

“Mentoring Children Makes a Difference”

Office Hours:

8am - 5pm (mon - Fri) orthosportmedfargo.com

(701) 478-0307

2829 South University Dr. Suite 2A, Fargo, ND 58103

ORTHOPEDIC AND SPORT MEDICINE SPECIALISTS OF FARGO

O S M

Growing to ReadingWritingFriendshi Join our family!

Stay Small!

MathematicsMusicArts SocialStudiesEnglishHis GeographyLanguageM HistoryPlaytimeMathem aticsSocialStudiesHistory sFriendshipsSocialSkills ReadingWritingFriendshi ReadingWritingFriendshi MathematicsMusicArts SocialStudiesEnglishHis New Expansion!

Kindergarten-Grade 1

Small Class Sizes!

We’ve been at Oak Grove for four years and are thankful every day that we made that decision. Our boys have made close friends and have also grown close to their teachers because of the small class sizes. Since they are able to join any activity they want, the boys can explore and discover what they enjoy. We are so excited to hear that Oak Grove is expanding their Elementary School - now more familes can experience Oak Grove like we have.

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

Call Deb at 701-373-7114

deb.lackmann@oakgrovelutheran.com visit us at www.oakgrovelutheran.com

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

DOWNTOWN FARGO | (701) 232-2491

www.royaljewelersfargo.com

Summer Camps Plains Art Museum

With

dozens

of

It's summertime... and that means countless

family

opportunities to get your kids active. Children have been enjoying summer vacation for years by leaving the comforts of their home to go experience fun and excitement at summer camps!

Here are some opportunities for your children to make new friends and memories that will last a lifetime at summer camp.

By Joe Kerlin

camps

and

programs to choose from, the Plains Art Museum provides the

ps, For more information on these cam 821. visit plainsart.org or call 701-232-3

perfect opportunity for kids to get

Summer Ceramics

creative over the summer! From exploring the art of ceramics to

The Art Museum will be offering nine classes

painting a masterpiece, there are

this summer to introduce ceramics to your

programs for everyone to enjoy.

child. Learn from the best this summer, as this hands-on art form will be a skill to last a

Photos courtesy of Jenny Sue Photo

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

Your kids will have the opportunity to get creative with instructors Kaylyn Gerenz and Chelsea Lee as the kids will have a blast creating their very own masterpiece.

lifetime for your child.

Half Day ART CAMPS

Have a high schooler that is interested in building

The ART of BOOKS, Literacy, and Science

their art portfolio? The Just for TEENS camps at

What better way to get your child

camps for children curious in the world of

the Plains Art Museum have what you are looking

interested in literature than having

Garden Art and Batlik. Originating in Indonesia

for. Your teen will have the opportunity to discover

them create a book they can call

and the Middle East, Batik is an art method

themselves as an artist and finally get to work on

their own? Your child also has the

of producing colored designs through dyeing

that portfolio that will follow them for the rest of

opportunity to learn about the

textiles. The Half Day Art Camps also offer

their lives. Just for TEENS will also be offering a

interesting and mysterious world of

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

Sculpture on the Wheel camp where your teen will

science in the Metamorphosis class.

child has the opportunity to learn from the pros.

Just for TEENS

learn the art of spinning clay.

The Plains Art museum is offering half day

Stride • June 2013

21

North Dakota Farmers Union Alaska Farm Tour

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

family

Jeff Willer Phone: 800-366-8331 x108 Email: spaulson@ndfu.org

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

Photos courtesy of Collette Vacations

Camp Fuel 2013

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

Camp Sioux

For more information on Camp Sioux, visit diabetes.org or call 763-593-5333.

Camp Sioux offers a great opportunity for children living with diabetes

filming a Public Service Announcement that will be aired on local TV stations! Fuel your child’s desire for a healthy lifestyle with the

to experience the joys of going to Summer Camp. The American Diabetes

lessons that will last a lifetime at Camp Fuel.

Association will host their camp at the beautiful Park River Bible Camp in Park River, North Dakota. The camp offers a

For more information about Camp Fuel, contact Susie Munyer at 701-234-6202 or at susan.munyer@sanfordhealth.org

24-hour health center, craft barns and the infamous Ga-ga pit!

Photos courtesy of ADA Camp Sioux Staff

and camps With so many youth summer programs of activities to choose from, this is just a short list has to offer and for kids! Enjoy what North Dakota get your kids active today!

up

family

PHOTOGRAPHY

24

Stride • June 2013

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

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

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

Stride • June 2013

25

up

In the water

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

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

*Photos Courtesy of YMCA of Cass-Clay

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

family

YMCA of Cass and Clay Counties Aquatics ymcacassclay.org

AT THE Playground

26

Stride • June 2013

Concordia College Swimming Po ol cord.edu

Minnesota State University Dragon Swim Scho ol msumdragons.com

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

Davies Recreational Po ol fargoparks.com

A BRIEF WORD WITH THE DOC ON

Skin Protection With the dog days of summer comes the drip-dropping sweat. While it is a top priority to keep kids protected from the sun, it's also just as important to protect your skin. Most of us have good intentions about staying fully protected from the sun, but many times it gets away from us and we end up looking like a boiled lobster. The FDA has also made some positive adjustments to the way sunscreens are marketed, which promises full protection for the consumer and are important to know when packing for a day at the beach or in the sun. Dr. Rachel Ness, of Dermatology Associates in Fargo, provided some top tips and advice for families bathing in the rays this summer.

•

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

•

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

•

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

•

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

•

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

•

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

•

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

Island Park

Gooseberry Park

302 7th St. S, Fargo

100 22nd Ave. S, Mo orhead

Ridgewood Park

Lindenwood Park

1818 31st St. S, Mo orhead

1905 Roger Maris Dr, Fargo

Elephant/Percy Godwin Park 100 19th Ave. N, Fargo

Check out more parks at fargoparks.com

Stride • June 2013

27

Gym Memberships up

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

A F E W WAY S T O S P E N D T I M E

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

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

family

June events for Kids Thursday, June 13 at 2 p.m.

Dr. Carlson Library

Story time and Craft: "Burrowing Animals" A free, fun event teaching kids about animals that burrow, through cute stories and crafts.

Monday, June 17 at 6:30 p.m.

Dr. Carlson Library

Introduction to Geocaching

Main Library

Troll Stories with Storyteller/Author Lise Lunge-Larsen Storyteller and author, Lise Lunge-Larsen, will take the kids into a world of magical imagination and fairytale.

June events for Teens

Kids are invited to come out and learn the ABC's of geocaching.

Wednesday, June 12 at 2 p.m.

Thursday, June 20 at 6:30 p.m.

Use your creativity to produce a unique poem by blacking out words from newspapers or books. Pre-registration is required. Supplies are provided for this free event.

Main Library

Baby Rhyme Time Songs, books and rhymes for babies and their guardians.

28

Thursday, June 27 at 6:30 p.m.

Stride • June 2013

Thursday, June 20 at 2 p.m.

Main Library

Crafts for Teens Tie Dye T-shirts Create a funky tie dyed T-shirt with fabric paints. Pre-registration is required.

Tuesday, June 25 at 2 p.m.

Carlson Library

Mini Robot Races Come on out for the races. Make a mini robot and try your luck at a race. Find out how to create a robot by attending! This free event requires pre-registration.

Northport Library

Crafts for Teens Blackout Poetry

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

COURTS PLUS New paint, new aerobics room, new play area, a fresh, new attitude and so much more for the whole family to enjoy.

Parents enjoy your favorite fitness class while kids let loose in the seven-level playground 3491 University Dr. S, Fargo courtsplus.org

EDGE FITNESS This new 24 hour access gym offers everything needed to accomplish those newly set fitness goals for you and your family. Keep the kids busy with the Golf Stimulator.

3501 8th St. S, Moorhead edgefitnessmoorhead. com

summer Events for Adults Saturday, June 8 at 10 a.m.

Main Library

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

Monday, July 15 at 7 p.m.

Main Library

Algona Branch Camp # 1 Moorhead’s World War II German Prisoner of War Camp.

Mark Peihl, Archivist with the Historical and Cultural Society of Clay County Moorhead, will delve into the lives of POW who lived and worked on local farms in Moorhead throughout 1944 and 1945.

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

Contact the Children’s Librarian at 701-2411495 for information about the Main Library located at 102 3rd St. N, Fargo.

Contact Teen Librarian, Bree, at 701-476-5978 or teens@cityoffargo.com for information about the Northport Library located at 2714 N. Broadway, Fargo.

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

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

FERCHO YMCA This facility has truly stood the test of time and has only improved with each year. Offering the community a hand in fitness, health and family bonding.

400 1st Ave. S, Fargo ymcacassclay.org

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

GRILLING There is nothing easier, or healthier, than grilling out on a beautiful summer night... as long as you have the right food choices for grilling. It can be as easy as cooking up some meat, fish and veggies. For a twist, throw them together to make some juicy kabobs.

Take advantage of FM’s great farmers’ markets by picking up fresh veggies to put on the grill.

Toss asparagus, sweet potatoes, eggplant and peppers on the grill for a healthier side dish than potato salad. Want to clean up your grilled meal even more? Try fish and chicken over hamburgers and hot dogs.

CHECK OUT THESE LOCAL FARMERS’ MARKETS Hildebrandt’s Farmers Market

Down by the Dike

Opens mid June, Mondays through Sundays; times vary.

349 E Main Ave, West Fargo hildebrantsmarket.com

Open Mondays, Wednesdays and Fridays starting in July.

100 2nd St. S, Fargo fargomoorhead.org

Farmers’ Market at Dike East

Sydney’s Farmers’ Market

Thursdays and Saturdays from 10 a.m. to 5 p.m. at the Dike East.

100 2nd St. S, Fargo Like Farmers’ Market at Dike East Park on Facebook for more information

Open most days.

810 30th Ave. S, Moorhead sydneyshealthmarket.com

Farmers’ Market and Beyond Mondays and Thursdays from 4 p.m. to 7 p.m. From July 8 to October 3.

500 13th Ave. W, West Fargo wfparks.org

Whistle Stop Farmer’s Market Open every Thursday from 3 p.m. to 7 p.m.

Near the intersection of 4th St NE and US – 10/SE in Dilworth, MN 218-287-2313

Stride • June 2013

29

up

AT T H E

campfire

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

family

The only way to really enjoy a campfire is to avoid getting eaten by those pesty summer bugs that love to nibble and irritate us.

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

30

Stride • June 2013

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

Allergies

The dreaded sniffles, sneezes and itchy eyes; it’s the perfect way to ruin a fun family outing.

Over-the-counter medicine will temporarily mask these nasty allergy symptoms. However, over time, most bodies become desensitized to them and they are less effective. It’s worth taking the extra time to go in and check out what the real source of the symptoms are

through allergy testing.

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

“Just because you have allergies doesn’t mean you have to stay indoors and you cannot hold the kids hostage because they have allergies… you just have to treat it.

Now, nasal spray is available through prescription, so they can use it and minimize the symptoms. Let kids be kids... let them play,” said Dr. Yeang Eng, Allergy and Immunology specialist at Sanford Southpointe Clinic.

Steve Walker Fargo

701.235.7812

steve.walker@ countryfinancial.com

Who wants to

e Seifert

By Kyle

o g r a f e bik fitness

? w o n k u o y did

bike trails in There are over 200 miles of

W

ith 246 miles of bike trails and almost 100 days of summer (or in FM's case, six days of summer) there is no reason not to get out and cram in a solid 50 miles of biking in one week. Need a little incentive (aside from it being a healthy activity) to get in some two wheel fun? How about a $50 gift

34

Stride • June 2013

lison Smith

Photos By A

Fargo-Moorhead.

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

? d a e h r o o m the rider

Avid cyclist, racer and slight bike hoarder, Katie Teubner, says he r favorite place in town to ride is in MB Johnso n Park, north of Moorhea d because it has some great single track trails.

check it out!

rsity Dr. S, Fargo

location at 2430 Unive Paramount Sports has a new

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

• • • • •

Cyclemeter GPS iMapMyRide SP0RTS iBike LiveRider paramount SP0RTS *Visit FMmetrocog.org for a complete map of the area bike trails.

B-cycle

paramount

Stride • June 2013

35

e r u c a r o f e rid

stay safe

on Tour de ti ia c o s s A s te e b ia D n a c Ameri

Cure

fitness

Six years ago, the North Dakota Tour de Cure started with 60 participants and raised $15,000. The goal for their 2013 ride is 250 participants and to raise $100,000. The ride helps raise funds for the neverending task of finding a cure for diabetes. Choose from a 100, 75, 35 or 15 mile trail and get those pedals moving with a cheerful send off from bystanders.

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

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

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

e ke on the street versus th bi ur yo e rid to r fe sa lly r!

It is genera ur surroundings as a bike yo of e ar aw be s ay w al sidewalk. Just 36

Stride • June 2013

Side Bar: Stay Safe FargoMoorhead Dan Farnsworth, Dans Farnsworth, TransportaTransportatio n Planner tion Planner at FM Metropoliat FM Metropo litan tan Council Counof cil Governments, of Governments, gives gives some rules and tips for some rules and tips for bik biking throughout theing area. thr ou gh ou t the are Biking on the sidewalk ofa.

Broadway in downtown Fargo is prohibited. If using the Broadway sidewalk cyclists are to walk their bikes.

The more visible you can be to drivers, the safer you’ll be.

Make yourself more visible by wearing brighter clothes, use front and tail lights on your bike and ride closer to the center of the when biking • Biking onlane the sidewalk of Broadway on the street. in downtown Fargo is prohibited.

If using the Bicycles are one of the top Broadway sidewalk, cyclists stolen items in the area. Ridersare to walk their bikes. their should always lock-up bikes. Cable locks allow for • The more visible you can be moretotodrivers, be locked up but can the safer you’ll be. be cut easier.

U-shaped locks by Make yourself more visible are less flexible but harder wearing brighter clothes,touse breakfront off.and tail lights on your When riding on or crossing bike and ride closer to thea center of the lane when street, it’s always safe to as- biking street. sumeona the driver doesn’t see you until you’ve made eye contact • Bicycles are one of the top with the him or her. stolen items in the area. Riders Biking on the street, cyclists should always lock-up their are granted all rights carsfor bikes. Cable locks of allow and must obeying all traffic more to be locked up but can rulesbe just vehicles. cutaseasier.

U-shaped locks are less flexible but harder to

off. It is generally Did break you know? safer to ride your bike on the • When riding or crossing street versus the on sidewalk.

Just a street, it’s always safe to always be aware of your surassume a driver doesn’t see roundings as a biker! you until you’ve made eye contact with him or her.

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

DISCOVER THE NEWLY RENOVATED

Lobby Bar | Zest Restaurant | Level Two Lounge

Lounge | Restaurant | Banquet | Suites | Gym

Downtown Fargo 2 01 5 t h S t N

Fa rg o , ND

|

( 7 01 ) 2 3 2 - 7 3 6 3

|

Fa ce b o o k . co m / r a d i s s o nh o t e l fa r g o

fitness

SHAPE it UPwith the

Newlyweds Mr. and Mrs. Jackson

By Kylee Seifert

Photos by J. Alan Paul Photography

It sure has a nice ring to it... The newlywed couple, as of

June 14, begin their lives together on a healthy foot. Putting fitness right up with their three other top priorities; family, faith and one another.

38

Stride • June 2013

"To some it might sound unusual to place fitness so high on the totem pole. Fitness has so many advantages; stress relief, more energy, and confidence... just to name a few," explained Nicolette.

Stride • June 2013

39

N

fitness

icolette was living in North Dakota and Kevin was in Michigan when they started dating. After three months, they knew there was something special between them, so they decided to buy two one-way tickets to Michigan, pack Kevin's things up and drive his car back to Fargo for good.

The couple has found that working out and maintaining a healthy lifestyle together has brought them closer and has become a staple to their newlywed lives.

Tips Kevin: "Consistency is key. Be patient

and trust the process, always remember that slow progress is still progress."

Nicolette:

"Hold yourself accountable for working out. Set a goal for days at the gym, then mark the days on a calendar when you go to the gym to keep track."

Diet Kevin:

"I shoot for 40 percent carbs, 40 percent proteins and 20 percent fats. I minimize my salt intake and monitor my sugar intake.“

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

it as a ‘diet,’ that seems so temporary to me. Rather a healthy lifestyle change. I try to avoid processed foods and eat lots of fruits and vegetables."

40

Stride • June 2013

Goals As A Couple

Nicolette and Kevin always discipline themselves at the grocery store, if they don't buy the junk food there they can't eat it at home. They try to prepare their meals for the week on Sundays and remain a constant support system, always encouraging each other!

SHAPE it UP Newlyweds with the

Their Workouts

Step 1:

Step 2:

Begin with both feet on the ground.

Keep your eyes on the box or whatever surface you are going to be using.

Kevin on the Rings

Nicolette’s Box Jump

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

Step 3:

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

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

Stride • June 2013

41

Exciting Announcement

BOOK

THE

A glossy, high quality, full-size, coffee table book.

More than 30,000 issues will be mailed, as a gift, to each runner’s home.

1

2 80-plus pages of photos and content from the Fargo Marathon weekend. The book will be mailed to all the participants of the 5K, 10K, half and full marathon.

3 Brought to you by the publisher and photographer who produced the successful Bison Illustrated Championship Issue!

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

FargoMarathonBook.com

UN I QU E WO R K O u T THE KETTLEBELL

fitness

By Joe Kerlin Photos By J. Alan Paul Photography

Summer can be a hectic time of the year.

There's no time to spend building body mass at the gym, the beach body is cut and ready to go, but you still need that quick workout to get you through the week. So what do you do to get your workout fix? The new trend in and outside the gym is the use of kettlebells.

Unlike a regular dumbbell, kettlebell's center of gravity is out of the palm of your hand, helping you train your body for all the day-today tasks life throws at you.

>

Kettlebell

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

Dumbbell

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

"Kettlebells are more functional in the fact that a lot of the weight is off-set, so you are training your body to handle those real life situations. Picking up a bag of groceries, slinging a backpack on your back, that weight is off-set with the swinging and you have to be able to use your core and the strength in your hips to be able to do that without injuring yourself."

44

Stride • June 2013

Swing Beginning a new workout can be frustrating and intimidating. The kettlebell swing allows you to slowly get use to the kettlebell in your hands. It's simple, but it’s the most important of all kettlebell movements. "That swing has great benefits for hip power, that’s what raises the kettlebell, not your arms, it's driving the kettlebell up."

Step 1

Step 2

Step 3

Step 4

Start in the squatting position with your head up.

Swing the kettle up so your arms are at a complete 90 degree angle to your body.

Swing the kettlebell back between your legs.

Swing the kettlebell back up, keeping your arms extended.

Turkish Get-Up

Step 1

Step 2

Start by laying on your side with the kettlebell next to you.

Lift the kettlebell above your body, keeping your arm extended.

Step 3

Step 4

Lift your Thrust your body up by hips up so supporting your body yourself with is off the your other arm. ground.

Step 5

Step 6

Keeping your arm extended over your head, swing your leg on the opposite side back so you are on one knee.

Finally, thrust your hips to stand up while keeping the kettlebell above your head.

Then retrace your steps and repeat.

Stability at each position is the most important thing to remember while attempting this difficult move. By starting on your side and working your way up into a standing position, the Turkish Get-Up gives you a quick full-body workout everyone can master.

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

saf e t Y F I RS T Quick Routine Kettle Bell Complex

fitness

4-5 workouts, no rest in-between • • • •

•

•

Single-Arm Swings Clean Swing Presses Windmill: Keeping your legs locked and the kettlebell in one hand raised above your head, reach down your leg with your other hand by bending at the waist.

Snatch: Similar to the swing motion, the snatch is performed when one arm is on the kettlebell and it is raised all the way above your head.

Five reps on each side

GET YOUR

SEXY

an I

Where c

FIND A CLASS?

The NDSU Wallman Wellness Center will be offering Kettlebell instructor certification next Spring and will be adding classes shortly after!

as seen on E CITY 2!

SEX AND TH

BACK

CALL OR TEXT

SUMMER

701.799.3024

BEFORE

BOTANICALLY BASED FORMULA tightens, tones & firms in as little as 45 minutes!

46

Similar to many free weight exercises, having the right form is key to having a safe lifting experience with kettlebells.

"It’s important to get help from a personal trainer who has had a lot experience doing it, otherwise your training can become a risk for injury when you don’t know what you’re doing or doing it correctly," explained Wagner.

Stride • June 2013

TO LEARN MORE

Dawn Putney

dawnputney.myitworks.com

It Works!

®

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