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Fitness
HANDS ON APPROACH TO FAMILY HEALTH CARE
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hile Christy Fetzer, D.C. and Belinda Kummrow, D.C. might be new to the pages of Stride, neither is new to the Fargo-Moorhead community. Dr. Christy opened Fetzer Family Chiropractic in 2006 after graduating from Northwestern Health Sciences University. Prior to graduate school, she worked as a chiropractic assistant at Moorhead Chiropractic Clinic for seven years. “It was a great experience for me to see first-hand the healing that can take place when natural health care is a priority for a family,” says Fetzer. “It really solidified my decision to go to chiropractic school.” After working solo for 3 ½ years, Dr. Christy added Dr. Belinda 19
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Kummrow to her practice. Dr. Belinda also has a history in Fargo-Moorhead, attending Concordia College before obtaining her chiropractic degree. In addition to treatment of adults, the care of children is second nature to the doctors and staff. Both Dr. Christy and Dr. Belinda have been certified by the International Chiropractic Pediatric Association (www. icpa4kids.org) which means that they have spent additional classroom and hands-on hours learning about the health care needs of children and pregnant women. “Women under chiropractic care throughout their pregnancies experience shorter labor and delivery times, and children who have had chiropractic care since birth typically
have fewer ear infections and issues with colic. Needless to say, we love taking care of moms and children,” says Kummrow. “We love taking care of dads and grandparents, too. There are no age limits at our clinic!” Stepping into Fetzer Family Chiropractic, patients will notice five treatment rooms and a state-of-the-art digital x-ray system with the capability to perform physical therapies such as ultrasound or electric muscle stimulation. But mostly, the doctors and staff hope patients notice the caring, compassionate, and family-oriented atmosphere. A new patient visit begins with a tour of the facility and continues with a thorough
practice and the staff of Fetzer Family Chiropractic would not want it any other way. “People realize that travel and sleeping on aunt Edna’s pull-out couch over the holidays put some extra stress on their neck,” laughs Kummrow. In addition, many people’s New Year’s resolutions are rooted in health, fitness, and nutritional goals, and clearly chiropractic and natural health care plays a role in all of those areas. “Before seeing Dr. Christy, I could hardly drive my car or walk for extended peri-
ods of time due to knee pain,” says office manager, Kim. “I came in as a patient and now I am on the other side of the desk. I never knew chiropractics would help with anything other than back or neck pain.” This is a common belief in our society today and Fetzer Family Chiropractic can help swing those beliefs in the other direction. For more information contact them at www.fetzerfamilychiropractic.com.
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consultation and medical history, which both doctors believe is a prerequisite to developing an individualized treatment plan. The visit continues with a complete evaluation of the spinal joints and surrounding muscles. After evaluating the information from the history and exam, the doctors will recommend a course of action, which includes treatments in the office as well as at-home stretches and exercises. The transition to a new year can be a busy time in a chiropractic
EXERCISE IS THE BEST NATURAL DRUG THAT A KID CAN USE FOR FEELING GOOD.
THROUGH EXERCISE AND PHYSICAL ACTIVITY KIDS ARE ABLE TO MEET THEIR FULL POTENTIAL WHILE HAVING FUN WITH FITNESS.
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REGULAR PHYSICAL EXERCISE ENCOURAGES HEALTHY BRAIN FUNCTION IN CHILDREN.
Fitness
TNT KIDS FITNESS EXPLOSIVE PROGRAMS AND OPPORTUNITIES FOR KIDS
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t TNT Kid’s Fitness and Gymnastics Academy kids of all ages and abilities can experience the benefits of gymnastics and fitness. Being active is a part of having fun and TNT offers a wide range of classes and programs that teach and encourage kids to jump, tumble, twist and move. Whether it be competitive gymnastics, programs for those with special needs or recreational classes, at TNT Fitness there’s an opportunity for every kid.
Four reasons to move with TNT
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REASONS TO MOVE WITH TNT
MOVEMENT IS IMPORTANT
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Movement and exercise play a crucial role in brain functioning and development. Movement directly impacts hormones and chemicals that effect learning and emotions. Statistics show kids who exercise are more prepared to learn and perform better academically than sedentary children. Did you know that after 17 min of inactivity our brains go into hibernation mode!
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TNT IS A UNIQUE ENVIRONMENT FOR KIDS It’s an urban jungle where kids learn to climb, swing, hang, jump, roll, flip and land safely. On any given day you will see kids of all abilities feeling proud of what they can do. We use gymnastics and our facility to motivate and challenge every child.
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BENEFITS OF GYMNASTICS Life needs agility- gymnastics is part of our human nature (USA Gymnastics). It is based on balance, strength, flexibility, coordination and body awareness. This foundation can be used as a spring board into all other sports or activities. Other benefits include goal setting, time management, socialization, confidence building and problem solving skills.
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TNT AND THE COMMUNITY We provide special events and open gyms for community organizations. Serve as a resource and trainer in movement activities for preschool and afterschool programs. We collaborate with many FM Area organizations to improve the health and wellness of youth and their families.
Fitness
Programs at TNT Fitness are designed to nurture and enhance each child’s physical, social, emotional and cognitive needs.
PRESCHOOL GYMNASTICS An introduction to basic gymnastics through exploration and creative movement. Musical play, obstacle courses and basic tumbling are just a few of the activities taught. Ages 18 months to 5 years.
RECREATIONAL The recreational program follows the USA Junior Olympic program standards. Boys and girls learn fundamental skills and progressions on traditional gymnastics equipment. Preschool ages 18 months to 5 years, recreation ages 5-18 years.
SPECIAL NEEDS Kids come into TNT with different abilities and finding/determining their specific needs and creating an environment that enables them to be successful is the goal. Programs include one-on-one, small group, or inclusive sessions and school and community group. All sessions are designed to meet the physical, cognitive, social and sensory needs for ages 18 months to 18 years.
CONTACT
KID’S FITNESS
Gymnastics, cardio, weights and speed/agility equipment raise heart rates, burn calories and build muscles. Girls and boys ages 6+.
SPECIAL EVENTS
2800 Main Ave. Fargo, ND 58103 701.365.8868 www.tntkidsfitness.com
A great place for birthday parties, youth group gatherings and scouting organization outings.
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1 TNT’S COMPETITIVE PROGRAM IS A BLEND OF HIGH FLYING TOP NOTCH GYMNASTICS.
2 TNT USES CARDIO, WEIGHTS, SPEED AND AGILITY TO BURN CALORIES AND BUILD MUSCLE.
INSIDE THE GYM
TUMBLE, FLIP AND ROLL INTO FITNESS AND FUN! The gym at TNT Fitness is home to numerous programs and gymnastics equipment that encourages a healthy and active lifestyle. Kids learn everything from the fundamentals of gymnastics to the fundamentals of social interaction.
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Fitness
3 IN 2011, AN 8TH GRADER FROM TNT WAS THE LEVEL 9 WESTERN NATIONAL UNEVEN BARS CHAMPION.
4 LEARN FUNDAMENTAL SKILLS AND PROGRESSIONS ON TRADITIONAL GYMNASTICS EQUIPMENT.
PRESCHOOL PROGRAMS INTRODUCE BASIC GYMNASTICS THROUGH EXPLORATION AND CREATIVE MOVEMENT.
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ULTA Beauty ULTA Beauty, the largest beauty retailer in the country, has officially opened its doors in Fargo! Those of you dying to get your hands on the latest and greatest hard to find brands can do just that with the help of their super knowledgeable staff, well trained ULTA stylists, makeup specialists and skin care pros. ULTA offers a unique combination of over 20,000 beauty products from cosmetics to fragrance, skincare, bath and body products. Even salon professional styling tools and hair care products! ULTA prides itself on providing affordable indulgence to its customers. For more information on ULTA and its services, go to www.ulta.com
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ULTA OFFERS AN ULTRA BEAUTY EXPERIENCE
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4420 13th Avenue S. Fargo ND 58103 701-281-4831
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ULTA Beauty
“Must-Haves”
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Urban Decay Naked Palette: $58
Packed with 12 neutrals that range in textures from glitter to shimmer to matte, the mirrored case includes a professional quality, cruelty-free Good Karma Eye Shadow brush and a travelsize Eye Shadow Primer Potion in original formula. With such a diversity of neutral shades at your fingertips, there’s more to neutral than meets the eye.
Philosophy Hope In A Jar: $38
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Hope In A Jar is a world-famous moisturizer loaded with antioxidants in a unique soufflé texture. Originally created for the medical market to help reduce the appearance of wrinkles, skin discoloration, rough texture and dehydration, Hope In A Jar dramatically improves skin radiance and gently exfoliates, revealing smoother, healthier looking skin and texture.
January 2012
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NYX Mood Lip Gloss: $4.49
NYX Mood Lip Gloss invokes a little magic to create sexy, sweet lips. Gloss starts off clear and, once applied, works with personal lip chemistry to transform into a perfectly individualized reddish-pink hue.
ULTA3-in-1 Beauty Smoothie: $16
Every use will leave you craving more of this deliciously good-for-you 3-in-1Beauty Smoothie by ULTA.
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Ultra CHI 1-Inch Ceramic Flat Iron: $99.95
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Instantly straighten and shine your hair with this one inch ceramic flat iron by Ultra CHI.
Sally Hansen Salon Effects Nail Polish Strips: $9.99
It wears like nail polish because it IS nail polish. No dry time, so you’re ready to go. These strips last up to 10 days and remove easily with nail polish remover.
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THE SPORTS BUBBLE
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YOU KNOW IT’S COLD; DON’T LET IT AFFECT YOUR GOLF GAME
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hough it may be cold and snowy outdoors, inside the Sports Bubble you’ll find the temperature warm and the turf green - ALL YEAR LONG! January is the perfect month to dust off your irons and get your golf swing back into shape for the upcoming spring. Whether you’re looking to drive for show or putt for dough the Sports Bubble is the hot spot for indoor golf. 701-280-0824 | 2761 12 Ave S, Fargo | www.thesportsbubble.com Business hours: Monday-Friday 10 a.m. – 9 p.m. Saturday 9 a.m. – 8 p.m. Sunday 10 a.m. – 9 p.m.
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MINI GOLF The Sports Bubble offers a 9 hole indoor mini golf course. All pricing is good for unlimited play. Great for small groups or birthday parties. fmstride.com
January 2011
INDOOR DRIVING RANGE
LEAGUES Golf league begins the week of January 9, 2012 and runs for six weeks. Teams consist of two players with each golfer shooting 9 holes per week on the indoor simulators. Times are flexible and rounds can be scheduled anytime Monday through Friday.
GOLF SIMULATOR Want to test your game on courses like Spyglass Hill or Pebble Beach? Instead of traveling to California head on over to the Sports Bubble and hit the links on the golf simulators. Call ahead to schedule a tee time for you and your friends. 36
Recreation
Add some yardage to your tee shots and fine-tune your draw by practicing your swing at the indoor driving range. Sessions can be purchased individually or shared. Punch cards are available and each punch is good for up to one hour of golf.
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“...not just a salon, it’s an experience.”
Mani . Pedi serving beer & Wine
Ask about our special events & catering options
32nd Ave South 701.356.6456
505 Broadway 701.478.1103
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SPREAD THE WORD
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FROM ITS FACTORY ON 42ND ST. SUNBUTTER PROVIDES A HEALTHY PEANUT BUTTER ALTERNATIVE FOR THE COUNTRY
According to the National Institute of Allergy and Infectious Diseases 18 million people are affected by peanut allergies, but thanks to SunButter these people will finally be able to enjoy a great alternative to peanut butter. SunButter is made from sunflower seeds for people with peanut, tree-nut and many other food allergies. It is very rare to be allergic to sunflower since it does not fall within the top eight food allergies 49
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that account for over 90% of all food allergies. The SunButter brand has seven retail products distributed to over 13,000 stores in the U.S. and Canada. Not only is SunButter beneficial for families with peanut allergies, but it is also a healthy alternative to peanut butter. It has 1/3 less saturated fat than typical peanut butter and 27% of a day’s recommended allowance of Vitamin E in every serving.
FACTS Nutrition
RRC processes millions of pounds of sunflower seeds each year. SunButter is produced in a completely peanut and tree-nut free facility. SunButter distribution has grown to an estimated 13,000 stores nationwide. Peanut allergies have doubled during the last five years. SunButter continues to show rapid growth and expects to have produced close to four million pounds in 2011.
GET CONNECTED
SunButter is served as an alternative to peanut butter in at least one school district in all 50 states.
For more information on SunButter visit: www.sunbutter.com or Facebook: Sunbutter 50
NATURAL Packed with vitamin E and fiber, this natural peanut butter alternative packs a punch of nutrition. 200 calories, 140 calories from fat, 16g total fat and 7g protein.
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NATURAL OMEGA 3 One serving provides 461 mg of omega-3 and 1/3 less saturated fat than peanut butter. 203 calories, 146 calories from fat, 16g total fat and 8g protein.
ORGANIC This organic seed butter is made from sunflower seeds and without hydrogenated oil or added sugars and salts. 220 calories, 140 calories from fat, 20g total fat and 6g protein.
NATURAL CRUNCH
It doesn’t separate so there’s no need to stir. 200 calories, 140 calories from fat, 16g total fat, 7g protein.
Similar to SunButter Natural but comes with a crunch. 200 calories, 140 calories from fat, 16g total fat and 7g protein.
CREAMY This gluten alternative is most commonly served in schools. 200 calories, 140 calories from fat, 16g total fat, 7g protein.
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NATURAL NOSTIR CREAMY
EAT SMART. PLAY HARD. TOGETHER TAKE SMALL STEPS TO BETTER HEALTH THIS YEAR We live in a fast-paced world where everyone seems to be multitasking and not always focusing on a particular goal. We might prefer to take giant leaps instead of small steps.
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Here’s an activity based on tips from the U.S. Department of Health and Human Services. Place an X in the column that corresponds to your answer. Look at the items in the third column and set one or two items as goals. Many behavioral experts say that changing a habit takes at least three weeks. Check your progress along the way and celebrate your successes.
This Won’t Work For Me
I Already Do This
I Will Try This For 3 Weeks
Take two 15-minute walking breaks per day. Drink water before a meal. Choose fruit for dessert. Bring a healthful, low-calorie lunch to work. You’ll save money, too. Portion out your snack on a plate; don’t eat from the bag. Eat off smaller plates. You may eat less. Enjoy lentils; chickpeas; or kidney, pinto or black beans in soups or salads to add fiber to your diet. Keep a pair of comfortable walking or running shoes in your vehicle – and use them! Use fat-free or reduced-fat milk instead of whole milk. Keep a bowl of cut-up vegetables in the refrigerator for snacks. Try a new fitness activity such as snowshoeing or cross-country skiing. Share an entrée with a friend. Snack on fruits and vegetables.
Health
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s we begin a new year, I challenge my readers to take small steps toward better health. Remember that changing a nutrition or fitness behavior does not happen overnight. As with learning to walk, we need to practice the behavior, perhaps fall down a few times (not literally, I hope), but then pick ourselves up and try again.
Make half your grain choices whole grains. Julie Garden-Robinson Ph.D., R.D., L.R.D is an associate professor and food and nutrition specialist with the North Dakota State University Extension Service.
Have a green salad instead of fries. Order a to-go bag with your entrée; eat half. Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?) 54
VISIT
www.ndsu.edu/eatsmart for recipes, menus and activities for singles, couples, families and children. Find us on Facebook by searching “Eat Smart. Play Hard.” Here’s a fiber- and vitaminrich snack that’s easy to make. For more recipes featuring pulses, see “Pulses: the Perfect Food” at www. ag.ndsu.edu/pubs/yf/ foods/fn1508.pdf
Hummus 1 (15.5-ounce) can chickpeas 4 Tbsp. tahini (sesame paste) 1/4 c. lemon juice 3 cloves crushed garlic 1 tsp. salt Optional spices (cumin, cayenne pepper, hot sauce)
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Puree peas in blender or food processor. Add remaining ingredients and blend until smooth. The final product should be thick and smooth. Serve with raw veggies and whole-grain crackers. Makes 12 servings. Each serving has 70 calories, 3 grams (g) of fat, 0.4 g saturated fat, 3 g protein, 10 g carbohydrate, 2 g fiber and 160 milligrams of sodium.
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Food to warm you up! Try these to ease the weather!
Hot Oatmeal
Oatmeal contains beta-glucan, a type of fiber proven to help lower high cholesterol levels. Maintaining lower cholesterol levels helps reduce the risk of cardiovascular disease and stroke. Beta-glucan has also been shown to enhance the immune system’s response to bacterial infection.
It’s January. It’s Fargo. It’s COLD! But just because the average high temperature outdoors tops out around 18° F doesn’t mean you have to freeze too. Here are a few healthy food suggestions to keep your internal furnace cooking.
Chicken noodle soup
Chicken is protein-rich and a great source of amino acids needed to build muscle and body tissues. Chicken noodle soup recipes usually call for carrots which are high in vitamin A and is also beneficial to eye health. Plus, if you’re feeling a bit under the weather, chicken soup helps reduce nasal inflammation. 61
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Green Tea
Nutrition
Of all teas, green tea contains the highest concentration of beneficial phytonutrients – nutrients derived from plants and associated with positive heath effects. Studies have shown green tea has the potential to help fight cancer and heart disease and prevent diabetes and stroke.
Cauliflower and Broccoli
Both are excellent sources of vitamin C and calcium and contain cancer fighting nutrients. Also, broccoli and cauliflower are thermogenic foods, meaning they kick your metabolism into high gear and generate body heat, thus warming you up.
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CAN FIVE D I F F E R YOU SPOT T H E
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DOWNTOWN F A R G O
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