Stride Magazine February 2013

AmericAn HeArt montH

40

+

Sanford’s Heart Surgeon, Roxanne Newman, sat down for an interview about American Heart M o n t h.

*Local workout hotspots!

Page 22

Scan to read

FEbRuary 2013

eat like an athlete with tough guy, Doug cuomo.

plus* Fi t n e s s inspiration with yoga instructor Kr y s t l e Kv i d t .

(701) - 478 - 7700

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

701.478.7700

L

etter

R

emember

from the

editor.

those

statement.) It’s not rocket science.

growth spurts when

When we take care of ourselves, the

you were a kid. You

world is wide open to us.

felt like your bones

We’re all busy. We don’t have

and muscles were growing too fast

the time to devote our entire day to

for your body. You spent your entire

working out, to follow the perfect heart

childhood wishing you’d grow

healthy lifestyle or to keep up on the

up quicker. Your body was never

latest fashion. That’s why we’re trying

growing fast enough for you. That

to fill our pages with useful information

was until that fateful day when

like our “No Excuses Workout Guide”,

you looked in the mirror and you

our regular features “Shape It Up”,

realized there was some hair on your

“Eat Like an Athlete”, our new section,

face, muscles on your arm and your

“Fashion Sherlock Holmes” and our

voice was a little bit deeper. You

profile on heart surgeon, Roxanne

had finally grown up.

Newman.

Here at the magazine, we think

Here at the magazine, we’re taking

we have finally grown up too. Our

big strides to make Stride the best

maturity has not only come in the

magazine possible. Is there something

size of our magazine but also our

you want to see? Email me at andrew@

content, design and photography.

fmstride.com.

We are 100 percent committed to

My one reason?

To provide hope for people in need.

You only need one reason to donate plasma.

Find out how becoming a plasma donor can make a difference for patients and help you earn extra money.

making this magazine top notch and we are doing that by investing our time, money, blood, sweat and tears.

We have spent the last two years

As a new donor, you can earn up to $100 this week.

figuring out what you want to see in the magazine and we think we’ve finally nailed it. We are packing the

Donate today at:

pages full of quality photos, helpful resources and interesting stories.

Talecris Plasma Resources 800 Holiday Drive Moorhead (218) 287-2700

Our health is the most important aspect to our lives. It controls everything we do. When you look good, you feel good. It’s as simple as that. I bet that after your workout, you feel the best you’re going to feel all day. Go out on the town in those new clothes you just bought and you’ll feel amazing. (As long as you don’t look at your credit card

4

Stride t 'FCSVBSZ

Andrew Jason

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.

FARGO Monthly

FARGO-MOORHEAD

H E A L T H

&

L I F E S T Y L E

M A G A Z I N E

kelsey

tracy

jesse

Photography

Marketing

MARKETING

Haley

Photography

todd

Joe

Editorial

Amanda

Patty

MARKETING

editorial

editorial Manager

Liz

Administration

Marketing

Heidi

Andrew

BRe

MARKETING

GENERAL MANAGER

Publisher

DESIGN

jayne

Brent

editorial

andy

Jenna

editorial

Director of Photography

MIKE

Kylee

Caitlin

editorial

Marketing

GR

Ma

xw

el

ls

Fine Furniture . Distinct Design

AN

0%

DO

PEN

ING

Fin Fo an od cin &R gF FEB ef or re 14 TH 2Y sh - 18 TH ea me rs nt

s-

Liv

eJ az

z

Quality Is Our Business

701.364.5600

Krystle’s tip i1SFWFOUJPO PWFS DPSSFDUJPOw JT NZ NPUUP

She dislikes regular dishes and silverware so she only eats off of small plates and uses kids silverware.

She’s participated in over e 50 races within the last nin years.

8

Stride À ! 8679

t i E P A H S vidt WITH

Krystle K

PHOTOS BY

J. ALAN PAUL PHOTOGRAPHY

ARTICLE BY

KYLEE SEIFERT

UP ng and phenomenal at what

, motivati ers. In short, she is inspiring ch tea ga yo the for er ch tea She is FM’s yoga

F

SPN /PSUI %BLPUB UP "SJ[POB UP .JOOFTPUB BOE CBDL UP IFS SPPUT PG UIF HSFBU QMBJOT ,SZTUMF ,WJEU IBT CSPVHIU IFBMUI BOE ĕUOFTT BMPOH GPS FWFSZ TUFQ PG IFS KPVSOFZ ćJT ĕUOFTT HVSV JT B $PSF 1PXFS DFSUJĕFE ZPHB JOTUSVDUPS IFBE DPBDI PG %BWJFT )JHI 4DIPPM %BODF 5FBN &BHMF &MJUF UIF DZDMJOH DPPSEJOBUPS BU 4BOGPSE 8FMMOFTT $FOUFS BOE UFBDIFT WBSJPVT ĕUOFTT DMBTTFT BU 9USFNF .FBTVSFT .46. BOE 4BOGPSE 8FMMOFTT i* DBNF UP 'BSHP XJUI BO FYUSFNF QBTTJPO BOE EFTJSF UP USVMZ IFMQ QFPQMF GFFM CFUUFS GSPN XJUIJO * IBWF CFFO QSBDUJDJOH BOE UFBDIJOH 7JOZBTB :PHB DZDMJOH DMBTTFT EBODF BOE TFWFSBM EJČFSFOU BFSPCJD DMBTTFT GPS PWFS B EFDBEF w TUBUFT ,SZTUMF (FU XIJQQFE JOUP TIBQF XJUI UIJT ZPHB JOTUSVDUPS BOE ĕUOFTT FOUIVTJBTU

N, O D »REA

she does.

D E R I P S BE IN

I really push myself during cycling classes. I also do plyometric training, which is also known as jump training. This helps with my muscle strength and explosiveness.

Legs

Bikram Hot Yoga.

kout Favorite Wor

Lots of planks and nontraditional Pilates. Yoga and Yoga Sculpt help tone my core immensely.

ABS

$

A A plyometrics.

Cardio

Do what you love, essentially this will lead to loving what you do.

Move and sweat everyday.

.

^ @@@ - @@@ ! `

les u R n e d l o G e e r h T s ' e l t s Kry

) $

! @

cheat

of nuts, including dark chocolate covered almonds.

Snacks: $

A

any type of game meat with whole wheat pasta, spinach, hummus and some marinara sauce.

Dinner: Dinner varies daily. It usually consists of venison (deer) meat, or

and coconut water.

Lunch: Eggs, spinach, avocados with unsalted tortilla chips, village salsa

Plain Greek yogurt (many flavored ones are loaded with C

A A ) tea.

Breakfast:

Meals

$ (

A

¸ A A

amounts of fish and poultry per week and a limited amount of red meat.

Your Diet

A SHERLOCK HOLMES FOR

FASHION Photograph by J. Alan Paul Photography

Fashion detective, Alicia Underlee Nelson, busts open some false cases of fashion myths. Check out her style expertise on her site, prairiestylefile.com, which takes a look at all styles from North Dakota and the surrounding areas.

Myth: You should always avoid mixing colors like black and blue or black and brown.

Truth: A range of neutrals can look very distinguished. For best results, be certain that the colors are distinct, since faded neutrals look shabby and muddy tones make the colors appear to run together. Choose at least one item that includes all the colors in the outfit – often an accessory like a scarf or necklace – to tie the ensemble together.

Myth: Clashing colors will make you look clownish.

Truth: If you love color and it looks great on you, wear it.

But unless you’re channeling Nicki Minaj, less is more. Make contrasting colors your main statement and keep your hair, makeup, accessories and overall silhouette sleek. Bright colors pop and dark colors recede, so wear the dark color on the part of your body you want to de-emphasize and the bright or light color on the part you really want to show off.

Myth: Horizontal stripes will add the illusion of extra pounds.

Truth: Horizontal stripes can be wonderfully flattering – if you understand how to make the scale of your body work with the size of the stripe. Wide stripes stop the eye and add emphasis, so placing a wide stripe at the bust or across the shoulders can balance your figure. For an all over stripe, look at your body to get a sense of scale. Petites can wear thinner stripes and average to curvy women should stick to a medium scale stripe.

Myth: Tall girls should ditch the stilts.

Truth: Fashion is about embracing your strengths. Height is a glorious thing so if you see shoes as works of art or you like the extra dose of confidence that killer shoes can bring, wear what you

78

Stride À ! 8679

love, no matter your height. The same goes if you’re 4 feet 11 inches tall and adore flats.

Myth: Wearing gold and silver jewelry together is a big no-no.

Truth: Mixing metals looks modern and unexpected. But why stop with just gold and silver? Try throwing in rose gold, fabric or leather accessories for a great mix of textures and colors. The key to consistency is to combine items with similar weights and textures. Delicate chains and ribbons play well together while chunky jewelry looks best with other dramatic pieces.

You can read her blog on arts, culture, shopping, food and much more at prairiestylefile.com.

Publisher SPOTLIGHT MEDIA INC.

'&#36"3: Stride Magazine is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations along with digital versions at www.fmstride.com

President MIKE DRAGOSAVICH Editor ANDREW JASON

CONTACT 502 1st Ave N First Floor Fargo,ND 58102 701-478-7768 info@fmspotlight.com

Associate Editor KYLEE SEIFERT Graphic Designers MIKE DRAGOSAVICH, ANDY NEIDT General Manager BRENT TEHVEN

Marketing/Sales TRACY NICHOLSON, TODD GRAF, JAYNE BEMENT-MILLER, PATTY NYSTROM, HEIDI WIEDMANN Research/Contributors KYLEE SEIFERT, ALICIA UNDERLEE NELSON, ANDREW JASON, AMANDA AHRENHOLZ, ELIZABETH HUWE Photographer JESSE HOORELBEKE OF J. ALAN PAUL PHOTOGRAPHY (WWW.JALANPAUL.COM), CAITLIN ABRAMS, JENNA LENERTZ, ANDREW JASON Website Content/Social Media KELSEY KULLER, HALEY HADDOCK Administration BRE SEIFERT 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.

For your own safety, do not try working out in heels at home. Fitness and Nutrition smarty, Mandy Zastre sometimes feels like she hardly has time to change from her heels into her tennis shoes.

Between juggling her job as the NDSU Wellness Center’s Fitness Coordinator, where she overlooks group exercise, floor staff, personal trainers and specialty programs, staying physical active and fit, being a mom to her nine year old and working as a Mary Kay consultant, she still keeps her health a top priority. She has covered every aspect of health and nutrition and has also worked with a wide range of age groups. Read on as she answers some commonly asked fitness and nutritional questions.

Photographs by J. Alan Paul Photography By Kylee Seifert

FITNESS &

NUTRITION 7:

ADVICE Stride À ! 8679

s s e n t i F Stride: What are some of the best ways to prevent and reduce soreness after a workout?

Zastre: First, some soreness is normal, especially if you have a change in your normal routine. Don’t let it stop you from working out! You want to make sure you get in a proper cool down for your body and a good postworkout stretch. These are two areas that are often left out of a workout. Foam rolling or a massage helps to break up the knots and can help with trigger points, such as IT bands or shin splints. Heat, like a sauna or hot tub, helps increase blood flow to the muscles which helps in reducing recovery time. Lastly, stay hydrated.

Stride: I’m trying to tone up my abs for an upcoming vacation. What are some of the most effective ab workouts?

Zastre: Pilates is an excellent way to work your core, as well as gain some flexibility. If Pilates isn’t for you, there are many other ways to get a great ab workout. Planks and stability ball roll outs are great ab exercises for all fitness levels.

Nutrition Stride: I have a Black Tie Event around the corner and I want to look my best in my outfit. Are there certain ways to slim down in a short amount of time?

Zastre: Losing weight isn’t a fast process, but there are some things you can do to help. Like I mentioned before, water is important, so drink lots of it. Dehydration can cause cravings and make you feel hungrier than you really are. Stay away from alcohol during this time frame.

Reduce your calories but increase your vegetable intake as it will help you feel more full throughout the day without the added calories.

Protein will also help you stay satisfied. Try eating every three or four hours. This helps you to keep your portions under control so at dinner time you don’t over indulge.

Stride: I’m confused about how much protein I should be including in my diet. Can you clear that up?

Zastre: It is recommended that 10-35 percent of your daily calories come from protein. Women should be getting around 46 grams and men around 56 grams. Many people fall below these levels and it can make it difficult to sustain weight loss.

Stride À ! 8679

7;

&

PURPLE N' PUCKS SUITS N' STICKS

the

Suits N'

Sticks Dinner....

will be held Thursday, February 14 at 7 p.m. and Purple-N-Pucks will take place during the Force versus Waterloo Blackhawks game Saturday, February 16. Game starts at 7:05 p.m.

#Z ,ZMFF 4FJGFSU

The Fargo force...

Blong with cancer survivor and State Farm Agent, Jill Henning are teaming up to host two excitement filled events to help raise funds for Sanford’s Cancer Survivorship Program, embrace.

Trade out the crowded restaurants on Valentine’s day for a night full of delicious food, fun and all for a good cause. They will be holding a Suits-N-Sticks dinner at Scheels Arena and the night’s servers will be none other than all your favorite Force players suited up in Tip Top Tux’s with purple vests and ties.

Let’s hope they can serve as well as they play. Package options vary.

Come out the Saturday after Suits-N-Sticks to partake in the exciting game event, Purple-N-

7<

Stride À ! 8679

Pucks. Fargo Force will take on Waterloo while sporting one-of-a-kind jerseys, which get auctioned off following the game. “The more the player’s get into this, the more the jersey’s go for. We tell them, you can do what ever you want... just keep your shorts on,” joked Whitney Baumgartner, Special Events, Media and Community Relations Manager for the Fargo Force.

They also encourage game goers to dress in purple this night to show support for cancer victims. This year they will be selling purple pucks signed by the players. A lucky few who purchase the puck with golden signatures will get to meet that player after the game. The first 2,500 fans through the doors will receive either pom poms or

koozies, which will of course be purple. So be sure to get there early!

All proceeds from the Suits-NSticks event and auction will go to embrace. Last year they raised around $27,000 and this year they are shooting for $32,000.

Tickets for Suits-N-Sticks must

be purchased by Feb. 6. So grab your suits and your purple and come out to support a good cause.

Lifetime ofFitness Photos by: Andrew Jason Article by: Kylee Seifert

with Em Duncan

Next time you want to skip out on the gym because youâ&#x20AC;&#x2122;re too tired or you will tomorrow... think again. Em Duncan, 87 years old, is still a devoted gym goer after several years. In fact, she is so devoted that she makes it to the gym three times a week. So, were you saying something about passing on your workout?! No? We didnâ&#x20AC;&#x2122;t think so.

S

heâ&#x20AC;&#x2122;s been around the FM fitness scene long enough to see many gyms come and go. After working as Camp and Membership Secretary at the YMCA for 19 years, she was in a situation where it was time to leave. â&#x20AC;&#x153;I decided that I should probably find something to fill my time with other than just drinking coffee, and so I did.â&#x20AC;?

She recalls the different gyms she attended throughout the years. It all started out at a place in West Acres that is long gone by now, after that she joined a group that would go swimming every other day, this eventually led to a group of about 14 ladies who were devoted members at Great Shape Womenâ&#x20AC;&#x2122;s Health Club. After that club closed, Duncan and her group made Lady Wellness their home. Once Lady Wellness closed, the group parted ways. Some went to the new Sanford Family Wellness Center and others, including Duncan, settled in at Elements for Women.

Elements for Women is Emâ&#x20AC;&#x2122;s home away from home. She is an instant celebrity from the moment she walks in. She attends her favorite fitness class, instructed by Monica Sunderland. Her celebrity status goes until the moment waves her goodbyes. It wasnâ&#x20AC;&#x2122;t too long ago that she visited the

&N XJMM CF DFMFCSBUJOH IFS UI XFEEJOH BOOJWFSTBSZ UIJT .BSDI

gym five days a week... thatâ&#x20AC;&#x2122;s right five days a week. There are probably not too many people her age who would devote that much time to the gym but she has the right priorities. Health being at the top of her list. More recently, she has had to cut back to three days a week as she recovers from her carpal tunnel surgery. While she could make this an excuse for skipping out on the gym, she still takes the time to go get her heart rate up.

7>

Stride Ă&#x20AC; ! 8679

Her motivation for getting to the gym? Two things. Her coffee dates, which follow her gym visits, with those women she has been working out with for years. She says that is her little reward for the hard work she does. â&#x20AC;&#x153;I like to eat and if I donâ&#x20AC;&#x2122;t work out, Iâ&#x20AC;&#x2122;ll spread out. I canâ&#x20AC;&#x2122;t work out as hard as I used to but I still give it a whirl.â&#x20AC;?

Granted, there are days that everyone canâ&#x20AC;&#x2122;t beat that feeling of wanting to skip and so does Em. She says she reminds herself of the benefits and fights past the feeling of not wanting to venture out to the gym. â&#x20AC;&#x153;I love the social aspect. Some days when itâ&#x20AC;&#x2122;s really cold, I wonâ&#x20AC;&#x2122;t go. But even on those cold days when I was younger, I would still motivate myself to go,â&#x20AC;? she recalled.

The benefits of years of working out definitely shows as she stands up off the chair almost as quick as people younger than her. â&#x20AC;&#x153;I think if you sit at home and feel sorry for yourself, sure youâ&#x20AC;&#x2122;re going to have aches and pains. If you dwell on it, youâ&#x20AC;&#x2122;ll get crabby and no one will like you. My theory is to spend time with some younger people. They arenâ&#x20AC;&#x2122;t complaining all the time,â&#x20AC;?

â&#x20AC;&#x153;Forget yesterday, live for today and maybe tomorrow will be great.â&#x20AC;?

she laughs.

Hats off to a woman who has her priorities straight and understands the true benefits of devoting time to health and fitness. She leaves us with some very knowledgeable advice and her genuine smile. â&#x20AC;&#x153;Stay active! Donâ&#x20AC;&#x2122;t feel sorry for yourself. Get up and do something. Stay with younger people when you get old because they are not always crabby.â&#x20AC;?

&N %VODBO ZFBST PME IBT EFWPUFE IFS MJGF UP HPJOH UP UIF HZN 4IF TUJMM HPFT DMPTF UP Ä&#x2022;WF UJNFT B XFFL 8IBU T ZPVS FYDVTF GPS OPU HPJOH UP UIF HZN

Month One OUR EDITOR ANDREW JASON

BREAKS DOWN HIS FIRST MONTH OF TRAINING FOR THE FULL FARGO MARATHON.

T

#Z "OESFX +BTPO

here’s

nothing

race. Running a race is not a cheap

months of training ahead of you.

better

than

investment so you have to be 100

Purchase some quality running shoes.

the

percent committed to training before

Don’t be cheap. About a year ago, I

finish line of a

you sign up otherwise you’re going

was training for a half marathon and I

race. It makes

to find yourself out a good chunk

had purchased some cheap shoes that

the countless miles put in for training

of money if you wimp out. Ask

weren’t right for me. By the time the

worth it. The best part of my job as

yourself, “do I realistically have the

half marathon came along my feet and

Editor of Stride Magazine is being

time to train?” If you are 100 percent

legs were hurting a lot, sure enough,

able to participate in events like the

committed then you’ll make the time,

shortly after the race, I developed

Fargo Marathon and help others cross

if not, you better think about going

a stress fracture. Buy nice shoes.

that finish line. That’s why I decided

to a shorter distance. If you’re going

Below I list some other equipment I

to complete my third full marathon

to spend 16 weeks to properly train

recommend.

and run the Fargo Marathon this May.

for a marathon, you will have to put

The last advice I have for you is to

I’m here to give you my top tips to

in around 250 miles in training to

stop reading this and get out there

accomplishing that race. So, whether

get ready for the big day. That is a

and start running. Guess what, you

you’re running the full marathon or

huge commitment. Make sure you’re

can’t train for a race sitting around!

the 5K, pay attention.

ready.

Now get out there and hit the

crossing

First things first. Now is the

Next, you need to make sure

time to commit yourself to the

you’re properly equipped for the

treadmill. I’ll be back next month with some more advice.

SOME OTHER EQUIPMENT I RECOMMEND

Garmin GPS Watch

This allows you to track how far you’re running.

86

Under Armour cold running clothes

It sucks to train in Fargo in February. Make sure you have some clothes that will keep you warm during these cold months.

Stride À ! 8679

Skull Candy headphones

If you’re like me, music is everything while you’re running. I love my Skull Candy headphones. The best part is you can get a pair relatively cheap.

Nutrition Your diet while training should be at least 55 percent carbohydrates and include a lot of antioxidant-rich fruits and vegetables. Eat lots of green leafy vegetables, citrus fruits, carrots, whole grains, seafood and fortified breakfast cereals.

Motivation It’s hard to keep yourself motivated during those training runs. For me, running is an escape and helps me de-stress. You might be motivated by running with a group, finding that one special friend or simply showing the world that you can do it. Whatever your motivation is, find it.

Hydration You need to replenish the fluids that you’re losing. You should be drinking around 17 to 20 oz of water or a sports drink two to three hours before exercise and then 10 to 12 oz of water or sports drink right before exercise.

Questions?

Feel free to e-mail me at andrew@fmstride.com with any questions you may have.

Also, tell me your running and marathon stories. I’d love to hear them and there’s a chance we might put them in the magazine.

2013 Fargo Marathon For more information on the Fargo Marathon, go to www.fargomarathon.com.

The excitement goes from May 16 - 18. Sign up soon, because prices go up Feb. 28.

t r a Sm ....... . . . d Har

EAT PLAY

r e h t Toge EXTENSION SERVICE

NDSU

Julie Garden-Robinson Ph.D., R.D., L.R.D. Julie is a professor and food and nutrition specialist with the NDSU Extension Service

For more information, please visit www.ndsu.edu/ eatsmart or friend us on Facebook by searching for â&#x20AC;&#x153;Eat Smart. Play Hard. Togetherâ&#x20AC;?

NO TIME FOR COOKING?

W

hen I was in college, many of my friends had little time to cook, but available resources dictated eating at home.

One friend practically subsisted on instant oatmeal.

easy

CHILI the

5

steps

Another heated a can of vegetables as a meal on a regular basis. Another ate popcorn for meals. While these were nutritious foods, we all need more variety in our diets.

the 1/2 c. chopped onion 1/2 lb. ground beef

2 tsp. chili powder

Chop the onion 2) Brown the ground beef and onion in a large frying pan 3) Pour off the fat

7 ingredients 1 can (16 oz. or 2 c.) tomatoes, plain or stewed

1 can (15 oz. or 2 c.) kidney beans, undrained

1 can (8 oz. or 1 c.) tomato sauce

Black pepper

1)

Stir in the remaining ingredients 5) Heat for 10 minutes and serve 4)

try

speed scratch cooking methods!

W

hen your budget says “stay home and cook,” try some speed scratch cooking methods in which you combine convenience foods with fresh foods.

Cook pasta or couscous (rice-shaped durum product). Top with microwaved spaghetti sauce from a jar and grated cheese, add a side salad and some fruit, and you have a healthy meal in short order.

Make some chili and use the “planned-overs” to top baked potatoes or make a taco salad.

Open a jar of salsa and use it as an instant cooking sauce with chicken, ground beef or pork chops.

Shop the salad bar vegetables for pre-sliced mushrooms, broccoli and cauliflower florets or chopped onions. Even though these may cost more, you can buy only the amount you need. Use to make stir-fry, omelets or grilled panini sandwiches.

ARE YOU A TIME SAVER in the kitchen?

Which statements are true of you? Mark each with an “X.” I plan menus and write grocery lists so I have meal ideas and the food I need.

I sometimes prepare portions of a meal in advance.

I sometimes use leftovers as the basis for another meal.

Other people in my household help with meal preparation and cleanup.

I assemble equipment, cooking utensils and ingredients before I begin meal preparation.

I focus preparation efforts on one portion of the meal.

For example, if the main course is time-consuming, I fix a simple vegetable or salad.

I use time-saving equipment, such as slow cookers and microwave ovens.

I use the one-pot method. For example, I add vegetables to pasta that is cooking.

Think about the items you marked and the ones you did not mark. All of these are time-saving tips.

8:

Stride Ă&#x20AC; ! 8679

QUEEN SANFORD HEALTH’S ROXANNE NEWMAN

OF

HEARTS

By Andrew Jason Photography By J. Alan Paul Photography

Roxanne Newman is constantly cracking jokes, her smile is contagious and her demeanor is calm, cool and collected. Spend five minutes with her outside of the hospital and you would never think that she must make life or death decisions everyday at the drop of a hat. Dr. Roxanne Newman is a Cardiothoracic Surgeon at Sanford Health in Fargo. Since February is American Heart month, we decided to take a look at what it’s like to be a heart surgeon as we celebrate this queen of hearts.

Stride À ! 8679

8;

O

n average, Newman does two to three heart surgeries every day. Thatâ&#x20AC;&#x2122;s two to three lives saved. Two to three families that will stay together. Two to three fathers, mothers, sons, daughters, brothers and sisters who wonâ&#x20AC;&#x2122;t have to live without their loved one.

The life of a heart surgeon is not an easy one. Newman is in the operating room by 7:30 a.m. most days and will usually be done with her surgeries by 2 p.m. She then must consult with patients, check charts and vitals and do a million other administerial aspects of the job. The Sanford Heart Department does approximately 450 heart surgeries every year. This doesnâ&#x20AC;&#x2122;t give much free time for a heart surgeon. â&#x20AC;&#x153;We do surgeries daily,â&#x20AC;? Newman said. â&#x20AC;&#x153;In fact, our care has become so immediate, working weekends is fairly frequent tooâ&#x20AC;Śâ&#x20AC;?

Newmanâ&#x20AC;&#x2122;s tips for healthy heart living 8IFO JU DPNFT UP GBUT JG JU T TPMJE BU SPPN UFNQFSBUVSF EPO U FBU JU "WPJE MBSET BOE CVUUFST BOE HP GPS PMJWF PS DBOPMB PJM JOTUFBE &BU NPSF Ä&#x2022;TI BOE MFTT SFE NFBUT %PO U TUBSWF ZPVSTFMG &BU B CBMBODFE EJFU XJUI MPUT PG QSPUFJO "OZUIJOH JT HPPE JO NPEFSBUJPO

As if thatâ&#x20AC;&#x2122;s not stressful enough, a heart surgeonâ&#x20AC;&#x2122;s job doesnâ&#x20AC;&#x2122;t end when they leave the hospital. Despite the fact that patients might not realize it, Newman is constantly checking up on patients and reading their charts. She also has to answer phones 24/7 and if the need arises; she must go to a patientâ&#x20AC;&#x2122;s bedside at anytime of the day for anyone who has made a turn for the worse. However, she is quick to point out that this is becoming less common as medicine advances.

There are many aspects of the job Newman loves. She says the technical aspect is always â&#x20AC;&#x153;funâ&#x20AC;?. (As if having the life of a patient in your hands, isnâ&#x20AC;&#x2122;t pressure enough.) A large portion of the job is also spent consulting patients. In fact, this aspect is becoming a much larger portion of the job as more and more healthcare options become available, which doctors must explain to all patients. However, this is one aspect of the job that Newman loves more than anything else.

1IPUP CZ .JDIBFM , 4NJUI t 4BOGPSE )FBMUI 1IPUPHSBQIZ

8<

Stride Ă&#x20AC; ! 8679

%08/508/ '"3(0 ]

XXX SPZBMKFXFMFSTGBSHP DPN

A RADICAL IDEA to charge food by the calorie. In that case a Big Mac would be $550 while lettuce would cost nothing.

8>

Stride Ă&#x20AC; ! 8679

â&#x20AC;&#x153;My favorite is the post op when they come back a month after surgery,â&#x20AC;?

Newman said. â&#x20AC;&#x153;Theyâ&#x20AC;&#x2122;ve gone through this big operation, they didnâ&#x20AC;&#x2122;t realize that they were going to get to that point and they finally feel better and say â&#x20AC;&#x2DC;Wow, I didnâ&#x20AC;&#x2122;t know how bad I was until I got better.â&#x20AC;&#x2122; I think thatâ&#x20AC;&#x2122;s the most rewarding.â&#x20AC;?

Despite what TV might make you think, working in a hospital is not all sex, crazy surgeries or intricate love triangles. In fact, Newman compares it to another job thatâ&#x20AC;&#x2122;s just as stressful. â&#x20AC;&#x153;Thereâ&#x20AC;&#x2122;s not much similarity at all (to hospital dramas). Those are meant to be interesting and appeal to the audience. To me our job is interesting.

Youâ&#x20AC;&#x2122;re not going to see personal fights between staff during procedures or somebody goofing off. Itâ&#x20AC;&#x2122;s business when weâ&#x20AC;&#x2122;re there. Itâ&#x20AC;&#x2122;s more like military than TV.â&#x20AC;?

Medical School

/PSUI&BTU 0IJP .FEJDBM 6OJWFSTJUZ 3PPUTUPXO 0)

Residency

(FOFSBM 4VSHFSZ .PVOU 4JOBJ )PTQJUBM $MFWFMBOE 0)

Fellowship

7BTDVMBS 4VSHFSZ 4UBUF 6OJWFSTJUZ PG /FX :PSL #VÄ&#x152;BMP /:

"NFSJDBO #PBSE PG 4VSHFSZ

Every doctor, no matter how good they are, will have to deal with the worst aspect of the job: the death of a patient. Although the goal of every doctor is to save lives, itâ&#x20AC;&#x2122;s inevitable theyâ&#x20AC;&#x2122;re not always going to succeed. Newman jokes that everyone is stamped with an expiration date like a milk carton, even if you keep the milk in the refrigerator, itâ&#x20AC;&#x2122;s eventually going to expire. Newmanâ&#x20AC;&#x2122;s job is to make that expiration date last as long as possible. â&#x20AC;&#x153;One of the biggest parts of a 1IPUP CZ .JDIBFM , 4NJUI t 4BOGPSE )FBMUI 1IPUPHSBQIZ physicianâ&#x20AC;&#x2122;s job is also dealing with death and dying,â&#x20AC;? Newman said. â&#x20AC;&#x153;And keeping compassion with that and treating the family as much as the patient. To realize that this too is part of our job... People should be able to go with dignity. We should be able to relieve pain and suffering because thatâ&#x20AC;&#x2122;s always been our job as physicians. To help families through that is as much of our goal.â&#x20AC;?

Although everyday is different when youâ&#x20AC;&#x2122;re a heart surgeon, one thing is certain. Each and everyday, Newman will literally have the life of a patient in her hands and more often than not, that person will walk away from that operating room.

Stride Ă&#x20AC; ! 8679

8?

THE

By Kylee Seifert // Photographs by J. Alan Paul Photography

NO MORE

EXCUSES

WORK-OUT GUIDE *

Our picks for some of the best gyms in town.

U T 'FCSVBSZ BOE UIF XFBUIFS JT MFTT UIBO JOWJUJOH (FUUJOH VQ UIF NPUJWBUJPO UP IFBE UP UIF HZN JT IBSEFS UIBO VTVBM UIJT UJNF PG ZFBS 8IJMF ZPV NBZ IBWF UP QVU IBSE XPSL JOUP HFUUJOH UP UIF HZN BOE XIJQQJOH ZPVSTFMG JOUP TIBQF ZPV TIPVMEO U IBWF UP QVU IBSE XPSL JOUP DIPPTJOH XIFSF JU JT UP TIFE ZPVS VOXBOUFE QPVOET *U T JNQPSUBOU UP TJU EPXO BOE ĕHVSF PVU XIBU LJOE PG HZN PS XPSLPVU GBDJMJUJFT ĕU ZPVS MJGFTUZMF BOE TDIFEVMF CFTU )FSF BSF TPNF UIJOHT UP UBLF JOUP DPOTJEFSBUJPO 'JSTU PG BMM XIBU HZNT BSF DMPTF JO QSPYJNJUZ UP XIFSF ZPV XPSL BOE MJWF ćF DMPTFS UIF HZN UIF NPSF MJLFMZ

96

Stride À ! 8679

ZPV BSF UP BDUVBMMZ HP UIFSF BęFS B MPOH EBZ *G ZPV IBWF UP QBTT JU PO ZPVS XBZ IPNF FWFO CFUUFS ,OPX XIBU LJOE PG FRVJQNFOU BOE DMBTTFT BSF QSPWJEFE BU FBDI HZN 8IBU FRVJQNFOU EPFT ZPVS XPSLPVU SFRVJSF BOE BSF UIFSF BOZ TQFDJĕD HSPVQ FYFSDJTF DMBTTFT ZPV BSF JOUFSFTUFE JO 8BMLJOH JOUP B ĕUOFTT GBDJMJUZ DBO CF CFZPOE JOUJNJEBUJOH FTQFDJBMMZ JG ZPV BSF KVTU CFHJOOJOH ZPVS ĕUOFTT KPVSOFZ *G B TQFDJĕD HZN MJLF B ZPHB PS EBODF TUVEJP JT NPSF BQQFBMJOH UP ZPV TFFL UIPTF PVU 1FSTPOBM USBJOFST BSF OPU KVTU GPS UIF DFMFCT ćFZ BSF NPSF BČPSEBCMF BOE DPNNPO UIBO

ZPV UIJOL 5SBEF VQ ZPVS EBJMZ iFBUJOH PVUw GVOE GPS B QFSTPOBM USBJOFS GVOE ćFZ XJMM IPOF JO PO XIBU ZPV TQFDJĕDBMMZ XBOU UP BDDPNQMJTI ćFZ BMTP QSPWJEF TQFDJBM NBHJD TLJMMT 0, TP NBZCF OPU NBHJD TLJMMT CVU DMPTF FOPVHI

UP BTTJTU ZPV JO DPNQMFUF TVDDFTT BOE EPNJOBUJPO PG BMM UIF HPBMT ZPV TFU 4P JU OFWFS IVSUT UP USZ POF PVU 1FSIBQT ZPV BSF NPSF BQU UP EP B TQFDJĕD XPSLPVU TVDI BT $SPTT'JU PS ZPHB ćFSF BSF NBOZ XPSLPVU TQFDJĕD GBDJMJUJFT JO UIF BSFB BT XFMM 8IFO JU DPNFT UP BNFOJUJFT NBLF B DIFDLMJTU BOE IBWF B HPPE JEFB PG BMM UIBU ZPV BSF BDUVBMMZ HPJOH UP VTF 4PNF HZNT PČFS

TBVOBT IPU UVCT MPDLFS SPPNT NBTTBHFT UBOOJOH BOE UIF MJTU LFFQT HPJOH ćF CFTU QBSU BCPVU HZN TIPQQJOH JT USZJOH UIF QMBDFT PVU GPS GSFF :PV XJMM LOPX BT TPPO BT ZPV XBML JOUP B GBDJMJUZ JG JU JT UIF QFSGFDU ĕU GPS ZPV PS OPU 5BLF UIF UJNF UP EP B MJUUMF TDPQJOH PVU BOE ĕOE UIF QMBDF UIBU JT HPJOH UP CFTU NPUJWBUF ZPV UP HFU PČ UIF DPVDI VI PI XF DBVHIU ZPV BOE HFU JO UIF HZN :PVS IFBMUI EFQFOET PO JU 0VS DIBMMFOHF GPS ZPV JT UP UBLF UIBU ĕSTU TUFQ BOE ĕOE B XPSLPVU TBODUVBSZ 0ODF UIBU JT DPNQMFUFE DSFBUJOH UIF IBQQZ IFBMUIZ OFX ZPV JO UIF OFX ZFBS XJMM DPNF FBTJMZ XJUI UJNF

GYM RATS.... Cory and

Rachel agreed to be our guinea pigs as we tested out a few gyms.

Stride Ă&#x20AC; ! 8679

97

ANYTIME FITNESS

KEYS TO THE

GYM

Eq

CC

Child Care

24

24 Hour Access

C

Contract

Eq

Equipment

WS

Workout Specific

Gx

Group X Classes

Am

Amenities

mE

Membership Exclusive

FT

Free Trial

PT

Personal Trainers

IR

Insurance Reimbursement

Gx

PT

24

C

Am FT

IR

2614 Broadway N., Ste B, Fargo 701.239.1781 1801 45th St S., Fargo 701.277.5040 1100 19th Ave. N., #O, Fargo 701.239.1781 1710 Center Ave. Dilworth 218.227.0010

ARTFUL YOGA AT PLAINS ART MUSEUM WS

704 First Ave. N., Fargo 701.232.3821

BODY SHOP Eq

PT

C

WS Am

FT

4207 12th Ave N.W., Fargo 701.367.2823

CORE FITNESS Eq

Gx

24

Am

FT

IR

2424 13th Ave. S., Fargo 701.356.2044

COURTS PLUS Eq

Gx PT CC

C

Am FT

3491 S. University, Fargo 701.237.4805

98

Stride Ă&#x20AC; ! 8679

IR

CROSSFIT 701

EIGHTH STREET STUDIO COOPERATIVE

WS Am

PLACES TO PICKUP

supplements

WS

TOCHI PRODUCTS 3309 Fiechtner Dr., Unit #4, Fargo 701.430.1987

701-232-7700 tochiproducts.com

11 Eighth St. S., Suite 300, Fargo 701.540.5752

SWANSON HEALTH PRODUCTS

ELEMENTS

CURVES Eq

Gx

C

mE

FT

IR

mE

Eq

Gx

PT

CC

Am

701-293-9842 swansonvitamins.com

IR

GNC 701-277-9793

745 45th St. S., #D, Fargo 701.281.2823 3051 25th St. S., Ste M, Fargo 701.298.0303 123 21st St. S., #2, Moorhead 218.287.4295

Am

218.236.1271 gnc.com

3120 25th St. S., Suite N, Fargo 701.356.5200

COMPLETE NUTRITION

FAMILY WELLNESS

DANCE FIT Gx

218-236-1271

Eq

WS

Gx

Am FT

IR

701-356-4348 completenutrition.com

CC

FIT WS Am FT

1800 21st Ave. S., Fargo 701.446.6891

2960 Seter Parkway, West Fargo 701.234.2400

ECCE YOGA & ART STUDIO WS

216 N. Broadway, Fargo 701.298.3223

EDGE FITNESS Eq

PT

Am

FT

IR

24

3501 8th St. S., Moorhead 218.422.3343

9:

Stride À ! 8679

4650 38th Ave. S., Fargo 701.356.8617

G FITNESS

FITNESS 4 LIFE Eq

Gx

24

CC

FT

IR

Am

Gx

PT

FT

1001 Westrac Dr., Fargo 701.212.6107 1420 9th St. E., Suite 405, Fargo 701.277.5711

FIVE ELEMENT WS Am

MSUM WELLNESS CENTER Eq

Gx

PT

C

SNAP FITNESS Eq

IR

24

PT

C

FT

524 7th St. N., Fargo 701.234.9440

MAXIMUM PERFORMANCE AND FITNESS Eq

PT

C

1104 7th Ave. S., Moorhead 218.477.4300

WS Am FT

REVOLUTION 910 Main Ave., Suite 100, Fargo 701.388.2967

9<

Am

3105 N. Broadway, #13, Fargo 701.321.0377

Stride À ! 8679

PT Am FT

1375 21st Ave. N., Suite B, Fargo 701.364.5545 4265 45th St. S., Fargo 701.356.3651 521 32nd Ave. W., West Fargo 701.356.3650 814 30th Ave., Moorhead 218.233.7627

QUICK POST WORKOUT

SNAP FITNESS Eq

Gx

24

C

Am FT

IR

PT

BOOSTERS

3820 12th Ave. N., Fargo 701.306.4299

WALLMAN WELLNESS CENTER

1525 32nd Ave. S., Fargo 701.356.1095

Eq

Gx CC

C

Am

IR

WASABI SUSHI AND ASIAN GRILL

PT

SOULISTA

623 NP Ave, Fargo

WS Am

JOSIE’S CORNER CAFE

810 4th Ave. S., Moorhead 218.233.1511

TOTAL BALANCE Eq

Gx

Am FT

PT

IR

524 Broadway N, Fargo

18th St. and Centennial Blvd., Fargo 701.231.5200

SMILING MOOSE DELI

WATERFORD FITNESS AND HEALTH Eq

Gx

PT mE Am

2877 45th St. S, Fargo

IR

MOE’S SOUTHWEST GRILL 2511 Kirsten Ln. S, Fargo

1461 N. Broadway, Fargo 701.293.6037 1200 Harwood Dr. S., Fargo 701.476.1200

TOTAL WOMEN Eq

YMCA- FERCHO Eq

Gx WS mE FT

Gx

PT

CC

Am

IR

WEST FARGO FITNESS CENTER Eq

Gx

PT

24

Am

FT

IR

400 1st Ave. S., Fargo 701.293.9622 3332 4th Ave. S., Suite C, Fargo 701.356.5110

VALLEY FITNESS Eq

Gx

24 Am FT

PT

YMCA- SCHLOSSMAN 215 Main Ave. E., West Fargo 701.356.6555

Eq

Gx

PT CC Am

IR

24

4243 19th Ave. S., Fargo 701.281.0126

XTREME MEASURES Eq

Gx

PT

CC

24 mE Am

FT

1612 Tom Williams Dr., Suite B, Fargo 701.293.0002

9>

Stride À ! 8679

JOIN US FOR OUR FIRST TRUNK SHOW AT:

FEBRUARY 28th 5pm - 7pm

DOOR PRIZES COFFEE & FUDGE WINE TASTING NEW EXCLUSIVE FRAMES

701.356.eyes www.eyeson43rd.com

LOCATED IN DOWNTOWN FARGO ACROSS THE STREET FROM THE FARGO THEATRE

EAT H

LIKE AN ATHLETE

With Doug Cuomo :6

Stride Ă&#x20AC; ! 8679

By Kylee Siefert Photographs by J Alan Paul Photography

e basically went from having to refer to Brazilian Jui Jitsu For Dummies to placing at an International Brazilian JiuJitsu Federation tournament.

When he started, he knew two things about the sport, that it was similar to wrestling and it would be a great workout. Four and a half years later, Doug is still training, has incorporated the sport into his daily life and strictly follows a diet that allows him to participate at his full strength.

Stride Ă&#x20AC; ! 8679

:7

H

e was born and

Louisiana, where Po-boys, Jambalaya and Gumbo are commonly found on the dinner table. The Jui Jitsu athlete moved to West Central Minnesota at age 14. Although

STEP BY STEP:

:8

his roots began in a place known for comfort food and greasiness, he has always managed a healthy

GUESS WHAT

until it gets warm enough to jump, he’ll stick to his Jui Jitsu training and his protein rich, healthy diet.

Check out what he eats on a day to day basis.

Growing up in Southern Louisiana, Doug recalls going to a din ner party where the meal consisted of the hosts’ fresh raccoon road kill, coo ked in jambalaya. As well as a house warming

THE HIP FLIP

Stride À ! 8679

FYI: Editor, Andrew Jason, volunteered to get thrown down.

He didn’t fair so well as he was limping the rest of the day.

DIET I

follow a diet that was

athletic trainers at the Fargo Body Shop training gym. I change up the fruits and veggies but the proteins usually stay the same.

BREAKFAST:

SNACK 1:

Five egg whites spiced up, with half an avocado and a banana.

Two tablespoons of

I like to buy random spices to keep things interesting.

N O I T A R D HY The main thing for me is water. I steer clear of

sugary drinks like pop and sports drinks. I also incorporate coconut water after workouts, and 100 percent juice with dinner and breakfast.

5

on an apple or a bowl of peanut , honey, and grape nuts mixed together.

LUNCH: I generally try to six ounces of turkey, or from last eveningâ&#x20AC;&#x2122;s dinner, with 1/3 cup almonds and a salad.

SNACK 2:

DINNER:

Half an avocado with 1 1/4 cup of broccoli or steel cut oatmeal and berries mixed together in a zip lock bag for travel.

Five to six ounces of salmon and then some sort of veggie, ounce sweet potato.

MOTIVATIO

N

HBWJOH GVO &WFSZ HPBM * NBLF TPNFIPX QMBZT JOUP UIF POMZ HPBM UIBU USVMZ NBUUFST UP NF FOKPZ MJGF BT NVDI BT QPTTJCMF

Ghirardelli chocol

ate mix

sandwich with th e bread fried in the bacon grease.

Greasy deliciousne ss!

CHEAT FOODS

::

Stride Ă&#x20AC; ! 8679