INSIDE FA S H I O N NUTR ITIO N F ITNES S W EL L NES S
SPRING FASHION EDITION
MARCH ‘12
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E T A H E W S L L I M TREAD Try out these unique fitness opportunities in the area... finally something for the people who dread the tread.
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Adult Fencing The basic fundamentals of fencing — form, tactics and bouting are included. Participants need to wear sweatpants (NO shorts) and tennis shoes. All equipment is provided. When: Mar. 3 — Apr. 26 Beginner: Tues & Thur 6 — 7:30 p.m. Advanced: Tues & Thur 7:30 — 9 p.m. Where: Southwest Youth Ice Arena [4404 23rd Ave. S., Fargo] Ages: 16+ Cost: $67 More info: www.fargoparks.com/aprog_all.html
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Youth Fencing Learn the basic fundamentals of fencing – form, tactics and bouting. No experience necessary, all equipment provided. When: March 3 – April 26 Beginner: Tues & Thur 6 - 7:30 p.m. Advanced: Tues & Thur 7:30 - 9 p.m. Where: Southwest Youth Ice Arena [4404 23rd Ave. S., Fargo] Ages: 12 - 15 Cost: $36 More info: www.fargoparks.com/yprog
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Latin Dancing Learn the moves in this five week Latin Dance Series. Enrollment is limited to 6 — 8 participants with an equal number of men and women. When: Class date will be determined when 6 - 8 people are enrolled Where: Elite Health Center [3820 12 Ave. NW, Fargo] Cost: $50/person (five lessons) also includes a one hour practice session each week at the Elite Health Center. More info: Northern Lights Ballroom 701-412-3208
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Spring 3-on-3 Basketball Teams referee themselves using 3-on-3 basketball rules. Where: North High, Fargo [801 17th Ave. N., Fargo] When: April – late May Cost: $80/team (Register by March 21) More info: www.fargoparks.com/aprog.all.html
Zen Mind, Beginner’s Mind This meditation retreat will be an all day event. It will be led by certified meditation instructor Terry Lausch and will feature teachings from the book “Zen Mind, Beginner’s Mind.” The event is open to everybody and no prior meditation experience is required. Where: Spirt Room When: March 11 from 9:30 a.m. – 4 p.m. Cost: $35
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St. Patrick’s Day 5K Lace up those running shoes and hit the pavement for the St. Patrick’s Day 5K. The online registration fee is $25. Race day registration is $35 and open from 12:30 p.m. to 2 p.m. Packet pick-up is on March 17 from 12:30 p.m. to 2:30 p.m. at The Great Northern Bicycle Company [425 N. Broadway, Fargo]. Chip timing will be provided and race results will be posted on www.pickleevents.com. When: March 17 (3 p.m.) Where: Starting of parade along Broadway in downtown Fargo. More info: www.lakeagassizpacers.com/sched.htm
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Group Ballroom Dancing Group Ballroom dance classes are four week sessions with four different selected dances. When: Tues & Thurs (8:45 —10 p.m.) Cost: $95 + $5 registration fee per couple More info: www.bonniehaneydance.com
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Twin Arrows 3D Archery Shoot Round will be 50 Rinehart targets. Concession available. Team money round: Mar. 24 at 6:30 p.m. When: Mar. 24 (8 a.m. - 5:30 p.m.) & Mar. 25 (8 a.m. – 3 p.m.) Where: Veterans Memorial Arena [1201 7th Ave. E., West Fargo] More info: 701.733.0123
6th Grade Girls Volleyball League The program focuses on teaching the fundamentals of volleyball and teamwork. Where: Clara Barton [1451 6th St. S., Fargo] and Roosevelt [1220 9th St. N., Fargo] When: March 26 – May (7 - 9 p.m.; Mondays & Tuesdays – practice, Thursdays – games). Cost: $49/participant (Register by March 7th). More info: www.fargoparks.com/yprog
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500 Mile Walking Club Walk independently and track your miles. Prizes awarded for reaching 50 miles and every 100 miles up to 500 miles. All participants receive a t-shirt. Where: Anywhere When: Now – April 30 Cost: $20 More info: www.fargoparks.com/aprog_all.html
If you would like to have a league or fitness event listed in our next issue, email: sam@fmstride.com 9
ROAD TO THE MARATHON T THE ROAD TO THE MARATHON CAN BE LONG BUT AT FM STRIDE WE HOPE TO MAKE IT SHORTER AND EASIER WITH A FEW TIPS FROM FARGO’S MARATHON MARK.
FM Stride’s very own half marathon training break down. Check out next month for a continued schedule. 12
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he Fargo Marathon weekend is right around the corner. Now is the time to decide if you want to run the 5K, 10K, half or even take a chance at the full marathon. There are many different things you need to know to have a successful race, especially if you’re a beginner. FM Stride caught up with Fargo Marathon director, Mark Knutson, for his top picks on gear, nutrition and advice on training.
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Monday: Rest
Tuesday: 4 miles
Mark Knutson, Director of the Fargo Marathon “I love the escape that running provides for me. I’m not fast and I don’t think I’m a natural runner, but that’s the beauty of running. Running is all about YOU and what YOU get out of it. If you want to be selfish about anything…. it should be running. Walking and working out in general are very much the same… it’s “your time” and when you’re done with the workout, you’re ready for the world!”
Wednesday: 6 miles
Thursday: 4 miles
Friday: 6 miles
Saturday: 3 miles
Sunday: 8 miles 13
Great Shoes – G EAR N I where it all starts! IN G G MP A A R N I C T NN • You need to know what kind of foot you have before
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you buy any shoes. Marathon Mark recommends gait analysis at the Fargo Running Company.
Brooks Ghost
Marathon Mark: “The Ghost is a
great neutral shoe, provides a lot of cushion and is light weight. I run in these, they’re a solid all-around neutral shoe.”
Saucony Kinvara
Marathon Mark: “This is a neutral
shoe and along the minimalist line. A minimal shoe’s goal is to get the runner back into a more natural running motion for the foot.”
$99
$90
Asics GEL-Kayano
Marathon Mark: “This shoe is in its
18th version and one of the most popular stability shoes on the market. Asics is a great brand and this shoe is a consistent favorite amongst thousands of runners. Though the price is a little higher end, how do you put a price on happy feet?”
$149
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Great Socks – Almost as critical as the shoes… • There is nothing worse than socks that bunch up or cause blisters during the middle of a race… NO COTTON.
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Monday: Rest
CEP Compression Socks
Aid in muscle recovery Marathon Mark: “I recommend putting them on after a run but some people wear them during their run too.”
Tuesday: Fartlek (5 miles)
$40
Wednesday: 3 miles
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Critical Clothing – Dress for the day (i.e. rain, snow, etc.), but do NOT overdress. Too many people put on way too many clothes for a race and then overheat early on. • Clothing must be moisture wicking… NO COTTON. • If it’s cool when you are lining up, bring an old sweatshirt that you can toss off after the first mile.
Mid Layer: Nike Dri Fit
Base Layer: Asics Moisture Wick
(wool)
$80
$30 Marathon Mark: “Plan to heat up so go with layers. Start with a solid base layer with a good moisture wick, add a mid layer and follow it with a shell that’s windproof, waterproof and warm.”
Shell: Moving Comfort
(windproof, waterproof)
$120
Thursday: 5 miles
Friday: 6 miles
Saturday: 3 miles
Sunday: 9 miles
Jargon of the month: Fartlek - Workout that alternates fast segments with slow jogs. 15
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A good watch…
A Nike or Garmin GPS unit is great for making sure you maintain a good pace and you do not go out too fast. These watches may not sync up 100 percent with the mile markers on the racecourse, but don’t let that mess with you.
It’s a tie between an iPod for music or sunglasses for running in summer… Both are very good!
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Monday: Rest
Tuesday: 5 - 6 miles with hills
Wednesday: 3 miles
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Nutrition: Marathon Mark: “I live off Clif Bars. They’re good to eat pre or post run and are loaded with protein.” Marathon Mark: “GU packets are good during a race for a sugar boost. If you’re not a fan of the gooey, Clif Shot Bloks are a good option. The Honey Stinger Waffle is a new product too.” Marathon Mark: “Hammer products are popular among cyclists and are great before or after a run. They’re more scientific and require a bit more preparation. The Fizz is a real quick electrolyte replenishment good for a post run.”
Thursday: 6 miles
Nutritional information: • Hydrate early and often during a race. • Eat about 2 - 3 hours before your race… but don’t overload on food. About 250 - 350 calories should be good. • It is important to replenish with carbs and proteins within 30 minutes after your workout/run. • Do not experiment with new or unusual foods the week or the day before a race. • Everyone is different, so it may take some time to get a good routine down.
Friday: 6 miles
Saturday: Sunday: 3 miles 10 miles 17
es ITY o R A h S M CH g in In F n n u ren R ld thon 5K: i h New C a r Mar o o g r F Fa 1 RACE, 3.1 MILES, 10,000 PEOPLE, 1,000 PAIRS OF SHOES.
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ace up your comfy shoes and hit the pavement to support kids in the community. This year, on the eve of the Fargo Marathon, take part in a matching funds program aimed at raising enough money to purchase a new pair of running shoes for 1,000 underprivileged kids in the Red River Valley. Run, jog or walk – your choice!
[ Register today at fargomarathon.com[
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Monday: Rest
Tuesday: Fartlek (5 miles)
Wednesday: 3 miles
Facts: If the event can reach its projected goal of 10,000 participants, it will put Fargo on the map for being within the top 10 largest 5K’s in the country.
When: Friday May 18, 2012 @ 6:30 p.m. Where: Line-up at University Drive in Fargo.
In 2011, 6,500 runners and walkers registered for the 5K.
Note: All runners/walkers will be wearing Champion Chip chips in their shoe for timing purposes.
25 percent of kids in our communities are in need of financial assistance. $1 of your registration will be matched with the help of Dakota Medical Foundation, Blue Cross Blue Shield of ND and Nike.
Thursday: 6 miles
Friday: 6 miles
Saturday: 3 miles
Sunday: 8 miles 19
DO IT YOURSELF There’s no better feeling than completing a project with your own hands. There are lots of shops in the Fargo-Moorhead area where you can get your hands dirty and create something to show off to family and friends.
FM Stride scoured Fargo-Moorhead to find the coolest DIY shops in the area. Check these places out and create something to be proud of.
BOUCLÉ YARN STUDIO Sweaters, patterns and techniques — at Bouclé Yarn Studio you’ll find the right class to suit all your yarn desires. All students must pre-register in person at Bouclé Yarn Studio. Most classes are three sessions for $45. For more information visit: www.boucleyarnstudio.com 311 N. Broadway, Fargo 701.356.yarn
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COOKING MOSAIC FOODS Cooking classes at Mosaic Foods will have you slicing, dicing and cooking up a storm in the kitchen. Learn recipes from around the world, practice new techniques and expand your knowledge of ingredients.
K O CO G IN
Class sizes range from 10 to 18 people and last roughly three hours. Space is limited and pre-registration is required. To register call 701.373.7805 or shoot an email to: mosaicfoods@aol. com. For more information visit: www.mosaicfoods.net 69 Fourth St. N., Fargo 701.373.7805 23
CLAY YOUR WAY Clay Your Way invites all ages to come in anytime to create original home dÊcor pieces for yourself or a friend. They have many gift ideas and offer more than just clay decorating. Try glass fusing, create one-of-a-kind silver jewelry or book an appointment to make clay impressions. They also host kid and adult parties. The artists at Clay Your Way glaze and fire your masterpiece so it’s available for pick up a week after creation. Each pottery piece is priced. Half of the price of the selected piece is added to the cost as a studio fee for use of materials, instructions, firing and studio time.
POTTERY
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For more information visit: www.clayyourway.com 4501 15th Ave. S., Fargo 701.356.9229
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CRAFT
KNIT & CROCHET PRAIRIE YARNS Whether you’re looking to learn the ins and outs of knitting or simply want to up your crocheting skills, Prairie Yarns offers a wide variety of knitting and crocheting classes that cater to every level of skill. Owned and operated by a mother and daughter who have a passion for yarn, Prairie Yarns offers classes a few times a week and has an online store that can be viewed at their website, prairieyarns.com/store. For more information visit: www.prairieyarns.com 2607 S. University Dr., Fargo 701.280.1478
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FM COMMUNITY BICYCLE WORKSHOP Fix up your bike in a community-run learning space. The shop provides tools, education and an inclusive space for all members of the FM community. No mechanical experience is necessary. For more information: www.fmbikeworkshop.org 209 NP Ave., Fargo 701.478.4021
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DO IT YOURSELF WOOD STUDIO
Want to build a new table for your house but can’t tell the difference between a band saw and a Miter saw? Then the craftsmen at DIY Wood Studio are the people for you.
DIY Wood Studio is a membership-based workshop for wood craftsmanship that offers high quality power and hand tools, experienced technicians and classes on woodworking. This is a handyman’s or handywoman’s dream shop. Memberships can be bought for monthly or hourly increments and members are welcome to come in anytime during the shop’s hours. For more information visit: www.diywoodstudio.com 3231 Fourth Ave. S. Studio A, Fargo 701.293.1310
WOODWORKING
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GARDENING
OUTDOORS
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It may still be freezing outside, but it’s never too early to start thinking about gardening. Whether you’re looking to put your green thumb to the test, or you just want some more space for your gardening needs, Yunker Farm has garden plots available for rent. Plots measure approximately 20’ by 30’ and are located at Yunker Farm.
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For more information: www.childrensmuseum-yunker.org Yunker Farm garden plots located on University Drive between 28th and 32nd Ave. N., Fargo. 701.232.6102
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STAINED GLASS WORKSHOP
Put your artistic skills to the test with a stained glass workshop for beginners. Students learn the ins and outs of pattern layout and pattern making, glass cutting for straight lines and more. The workshop meets for five consecutive Monday evenings from 6:30 – 9 p.m. The cost is $150 and all tools and materials needed to complete a small leaded stained glass panel are included. For more information: www.stainedglassfargo.com Stained Glass Fargo: 615 9th Ave. S., Fargo 701.293.9737
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FEELING THE PRESSURE
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as your yearly physical revealed an increase in blood pressure? If so, you are not alone. As many as 50 million Americans have elevated blood pressure, a condition known as hypertension. The Joint National Committee on Detection, Education and Treatment of High Blood Pressure categorizes optimal blood pressure as a reading of 120/80 mmHg or below. Hypertension categories begin at readings of 140/90 mmHg. High blood pressure is sometimes referred to as a “silent disease� because people cannot tell how high their blood pressure is by the way they feel. If left unmanaged, hypertension can lead to strokes and heart attacks. Proper diet and adequate exercise are supportive of optimal blood pressure, but many hypertension patients have few options other than turning to blood pressure reducing medications for treatment. However, a study published in the Journal of Human Hypertension in March 2007 has offered many people with high blood pressure hope for a drug-free alternative: chiropractic adjustments! Study leader Dr. George Bakris, became curious about chiropractic treatment when a fellow doctor told him that many of his patients who were seeing chiropractors were able to decrease or eliminate their blood pressure medications. Bakris then designed a study including 50 hypertension patients. Twenty-five were given true chiropractic adjustments to correct misalignments of the upper spine, and 25 were given sham adjustments (movements that seemed to be adjustments but were not). The results were astounding, even to the researchers. The chiropractic treatment group experienced an average reduction in blood pressure of 14 mmHg in systolic (upper number) and 8 mmHg in diastolic (lower number).
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“This procedure has the effect of not one, but two blood pressure medications in combination,” said Barkis, “and it seems to be adverse event free. We saw no side effects and no problems.” The improvements in blood pressure can be explained by anatomy. The brain communicates with the body through the spinal cord and nerves. These nerves control the functioning of the body and organs, including setting the tightness or “tone” of muscle found in blood vessels. Researchers and chiropractors suggest that misalignments in the bones of the spine, called subluxations, can interfere with nerve flow and cause malfunctions in the body, including high blood pressure. Chiropractic adjustments realign the bones in the spine, allowing nerve function and body function to return to normal. If you have any questions about this study or chiropractic in general, do not hesitate to call Fetzer Family Chiropractic at 701.356.6700 or visit our website at www.fetzerfamilychiropractic.com. Only a chiropractor can truly determine if you have subluxations in your spine that may benefit from adjustments!
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TRAINING
Misty Lamppa is a Group Fitness Instructor and Fitness Manager at Snap Fitness in Fargo. She is a registered national trainer for Body Training Systems, is a 200 hour registered Yoga teacher, and a Venice Nutrition certified nutrition coach.
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QUESTION I get wicked-bad shin splints when I try to run or workout. Is it a muscle imbalance or am I not stretching properly or is it something else? What’s the best way to alleviate the pain and keep shin splints at bay? First of all, after living in Boston for five years, I love the “wicked-bad” reference. If in fact it is shin splints that you have, icing and ibuprofen will help alleviate the pain short term, but physical therapy is what you need to get at the root of the problem and to get exercises that will forever alleviate the pain. Typically, it is from a muscular imbalance, but that could be stemming from your ankle, leg or hip area. I referred to expert Rick Daigle (physical therapist) out of New Jersey for the answer to this. When it comes to injuries, personal trainers are not qualified to diagnose injuries. Even something as common as shin splints could be something more. My friend, Rick Daigle, was telling me of a gal who thought she had shin splints and even the doctors kept misdiagnosing her with shin splints, but he had told her for two years he thought she had compartmental syndrome, which is dangerous, and finally after two years of being diagnosed with shin splints, it turned out he was right. So I hate to not answer the question, but it is ALWAYS best to have an expert diagnose, and leave the training to the trainers.
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QUESTION I want to run the Fargo half marathon, but I’ve never run more than a couple miles. How would you recommend getting started? Start by asking yourself a few questions: 1 WHY do you want to run a half marathon? I equate it to losing fat for many people — your “why” has to be strong enough so when the going gets tough, your “why” will get you through. 2 Have you been running for at least six months? It takes time for your body to build up strength to handle running a long distance like a half marathon. 3 Do you have the time and support to devote to your training? Is it a good time in your life to add in race training? Without loved ones to support you, you might feel guilty for taking the time away for training. To avoid injury it’s important to make the time to train properly. 4 Do you think you can do it? If you don’t believe in yourself, then you are more likely to fail. For a half marathon you are going to need to put in 4 - 6 hours of training per week to prepare properly. You’ll
need to do a few shorter runs during the week along with strength training and one longer run on the weekend. Many marathons have a running program available to follow on their website as well, but here’s what a sample week might look like: Monday: Rest Tuesday: Easy 3 miles Wednesday: Rest or strength training Thursday: Easy 4 miles Friday: Rest Saturday: Easy 3 miles Sunday: Long 6 miles
You would then keep building up your mileage especially on the longer Sunday runs, eventually building up to running a 13 miler. One thing that’s extremely important is your nutrition while training. It is a myth to carb load the night before you run a marathon. Research and science have been updated, and carb loading is a thing of the past. Nutrition coaching is recommended for anyone looking to get better results and fewer injuries. Personal training/marathon training is also recommended for better results and less injuries. Each body is different, so listen to your joints, muscles, tendons, ligaments, but don’t necessarily listen to your mind — it likes to play tricks on you. Have a fitness/health question for Misty? Email to sam@fmstride.com and we’ll get it answered in our next issue. 33
NUTRITION Misty Lamppa is a licensed and certified nutritionist through the International Board of Nutrition and Fitness Coaching. She operates out of a Snap Fitness in Fargo and 180 Balance in Detroit Lakes. 180 Balance offers advice and education on how to work nutrition, fitness and overall health permanently into a person’s lifestyle. For more information on the program visit facebook.com/180balance.
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QUESTION Does drinking too much creatine in my protein shakes have a negative effect on my health? It can. Creatine is a naturally occurring substance in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP) which the body uses for energy. You can also get creatine from meat and fish. I would consult a doctor for this one. There are studies that show creatine is effective in helping to build strength and recover quicker. There are many who get side effects such as weight gain and/or bloating, diarrhea, headaches, upset stomach and kidney problems. Am I beginning to sound like a pharmaceutical commercial yet? Plus, the long term effects are unknown at this point, especially since it really only gained popularity in the last 10 to 15 years. So, of course I say consult your doctor before taking this supplement, and always follow the recommended dosing when you do take a supplement — more is NOT always better when it comes to these things.
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QUESTION If I drink a lot of caffeine before I hit the gym, will it have an adverse effect on my body when I’m working out? First of all, how much is a lot? Going on the assumption that it’s about 100 200 milligrams of coffee (1 - 2 cups), it probably won’t raise your hear rate (unless you are a person who is already sensitive to caffeine, then it can slightly raise your heart rate.) There was a study by professor Robert Motl out of the University of Illinois that showed caffeine had a positive effect on pain during exercise. The study revealed those who were given the caffeine pill prior to exercise were not as sore during or after exercise (Science Daily March, 2009). The only downside I can see is if you’re working out in the afternoon, then the caffeine in the afternoon/ evening can negatively effect your sleep. So go ahead, drink a cup and workout. Just remember, DON’T add junk to the coffee (creamer, sugar, etc.) Have a fitness/health question for Misty? Email sam@fmstride.com and we’ll get it answered in our next issue.
Stay in the green Avocado
St. Patrick’s Day, the first day of spring — March is all about green, green, GREEN! Check out these healthy foods that’ll keep your body lean and keep you in the green.
Avocado (also known as an “alligator pear”) contains a wide variety of anti-inflammatory nutrients that can help prevent against osteoarthritis and rheumatoid arthritis. Due to its oleic acid (the primary fatty acid in avocado) and omega-3 fatty acids, avocado has also been shown to improve heart health.
Guava
A sweet, tropical fruit rich in vitamin C, fiber and other minerals, guava packs a powerful punch in the nutrition factor. With its high concentrations of iron and vitamin C, guava is helpful in relieving common cold symptoms like coughs and congestion. The fruit is also great for your skin thanks to its abundance of vitamins A, B, and C and potassium – all great antioxidants and detoxifiers that will help keep those wrinkles at bay. 36
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Pistachios
Rich in Vitamins A and E, the antioxidants found in pistachios have been shown to slow the aging process, fight against diabetes and reduce the risk of heart disease. A handful of pistachios a day will boost your intake of vitamins, minerals and protein.
Kiwi
One serving of kiwi is jam-packed with 230% of your recommended daily amount of Vitamin C which helps to boost the immune system, increases iron absorption and helps heal wounds. Kiwi is also rich in dietary fiber which helps improve diabetes by controlling sugar levels. Liven up a salad or cup of yogurt by slicing and dicing this tasty green fruit.
Limes
Limes are high in Vitamin C, low in calories and contain cancer-fighting compounds. Liminoids, the disease-fighting compounds in limes (and lemons) has been shown to induce cancer cell death and may help protect against mouth, lung and skin cancer. Squeeze or pour lime juice into your water, over a salad or over your fish. 37
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hion 2012 SPRING FASHION SHOOT
PHOTOGRAPHY: REPOR PHOTO TALENT: ACADEMIE AGENCIE HAIR & MAKEUP: WEST 13TH SALON Ah spring. The birds will be coming back, the scent of fresh flowers will fill the air, the river will be rising… another typical beautiful spring in Fargo-Moorhead is on its way. With the advent of spring, comes the arrival of spring clothing. Check out our spring fashion from Halberstadt’s and Apricot Lane with accessories from 3 Chicks Boutique. We promise you’ll look your best when you go tip-toeing through the tulips this spring.
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Carolyn Apricot Lane Dress: Ya Shoes: Madeline 3 Chicks Boutique Ring: Gold Elephant Earrings: Geranium Bangle: Jewel and Bronze
Hayden Halberstadt’s Suit: Hugo Boss Shirt: Forsyth Shoes: Hugo Boss Oxford Bowtie: Bruno Piattelli
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Apricot Lane Dress: Ya 3 Chicks Boutique Bangles: Antika Wood Earrings: Mabel Feather Ring: Vintage Wood Hat: Scala Classic
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Halberstadt’s Suit: Baroni Prive Shirt: Enro Belt: Leather Island Tie: Stefano Milano Shoes: J Double Monk Strap Pocket Square: Private Stock
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Apricot Lane Dress: Very J Shoes: Madeline 3 Chicks Boutique Necklace: Geranium Pearl
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Halberstadt’s Coat: Paul Betenly Shirt: Faconnable Belt: Leather Island Jeans: Diesel
Apricot Lane Dress: D’Closet Jacket: Tulle Shoes: Madeline 3 Chicks Boutique Necklace: Bendy Silver and Bronze Cuff: Oval Jeweled
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Apricot Lane Dress: Minute 3 Chicks Boutique Bag: Treska Alicia Necklace: Sequined Bib Bracelet: Wrap Beaded Ring: Gold Peacock
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Apricot Lane Jeans: Cult of Individuality Shoes: Madeline 3 Chicks Boutique Purse: Grey Rose Ring: Vintage Necklace: Blue Bead Bib Bracelet: Rhinestone Earrings: Gold Hoop
Halberstadt’s Shirt: Moods of Norway Jeans: Diesel Shoes: J Shoes
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EAT SMART. PLAY HARD. TOGETHER WHAT COLOR IS YOUR FOOD? Spring brings beautiful colors back to nature. We can enjoy looking at the green sprouts of grass or red and yellow tulips adding color to the outdoors. Let the colors of nature be a good reminder to eat a rainbow of colorful fruits and vegetables every day.
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E
ating a diet with plenty of antioxidant-rich colorful fruits and vegetables helps prevent heart disease and cancer. They are low in calories and high in fiber, which helps us maintain a healthy weight. Some fruits and vegetables may help prevent certain eye diseases, such as macular degeneration, a leading cause of blindness. You may have been told that you should eat carrots for healthy eyes. Yes, carrots provide beta-carotene which helps with night vision. Two other natural pigments, lutein and zeaxanthin, nourish our eyes and may help prevent macular degeneration. Our bodies do not make these pigments, so they must come from food. Eye-healthy “lutein” is naturally found in: Spinach Broccoli Corn Brussels sprouts Egg yolk Peas Romaine lettuce Kiwi Zucchini
Eye-healthy “zeaxanthin” is naturally found in:
Corn Orange bell peppers Kale
For more information, see “What Color is Your Food?” (FN595), “Eating for Your Eye Health” (FN709) and “Look After Your Eyes” (FN710), available at www.ag.ndsu.edu/pubs/nutrition.html.
Spinach Oranges Mango
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. 59
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.�
Spinach Salad with Poppy Seed Dressin
8 c. bite-sized pieces fresh spinach 1/2 c. julienne-cut jicama strips or carrot sticks 1/2 c. sliced fresh radishes 1 c. sliced strawberries 2 medium fresh oranges or 1 mango, peeled, seeded and cut up 1/4 hard-boiled egg, chopped, on each serving (optional) 60
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Dressing:
2 tbsp. honey 2 tbsp. white vinegar 1 tbsp. yellow mustard 2 tbsp. finely diced onions 2 tsp. poppy seeds 1/4 tsp. salt 1/3 c. canola oil
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In a tightly covered container, shake all dressing ingredients. In a large bowl, toss dressing and remaining ingredients except egg and strawberries. Garnish with strawberries and/or egg. Makes eight servings. Each serving has 140 calories, 10 grams (g) fat, 12 g carbohydrate, 3 g fiber and 120 milligrams sodium.
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“You can do your part for the environment without having to sacrifice a warm and comfortable home.� - Jason Eid
The experience gained by Eid-Co Homes over its history (60 years and 5,000 homes) provides the foundation for third generation builders, Jason and Kristie Eid, to construct a house for you to call home. Eid-Co Homes can help you make the dream and freedom of home ownership a reality. Home buyers choose how they want to live in their home and can customize how efficient and green they want their home to be. It all starts with choosing the products that go into a house.
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ays Eid-Co Homes is in the Green
Homes goes the extra mile to seek out products 1 Eid-Co that improve indoor air quality within the home. Volatile
organic compounds (VOCs) are emitted gases from solids or liquids that can have short and long term adverse health effects. Usually responsible for that “new car” or “new home” smell, VOCs are emitted by a wide variety of products including paints, flooring glues and caulking products. Eid-Co Homes strives to build homes free of products that have been known to emit air polluting toxins.
Homes installs an air source heat pump – a heating 2 Eid-Co and cooling system that uses outside air as its heat source. Incorporating an air source heat pump into the home can be up to 20 percent more efficient than other methods.
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Eid-Co Homes incorporates wood composite structural materials into their homes. This wood used to build cabinets and other home features comes from a managed forest.
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Eid-Co Homes believes in the power of using what they know, what functions well for specific living needs and the homeowner’s preferences. A common floor plan from 1978 has proven to be so effective that Eid-Co Homes continues to build it because of its high demand by customers. After a floor plan has been chosen the future homeowner can make adjustments for their needs.
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Eid-Co Homes complies with energy star efficient standards making them an Energy Star Builder.
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A large majority of the structures (such as stairs) built into a home are manufactured in controlled environments and transported to the construction site. This method assures that as much of the materials as possible are used which reduces cost. These materials are often made in our area (trusses-West Fargo for example) and installed by local trade partners.
Eid-Co Homes use energy efficient Low-E Glass windows that help to reduce the passage of radiant heat and are suitable for all seasons. These windows separate the outside air from the inside air without affecting the view.
For more infomation go to www.eid-co.com or call 701.237.0510
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they'r e young and th ey mean busin ess 76
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Get connected with Young Professionals Network to jumpstart your career.
Young Professionals Network, YPN, is a group dedicated to bringing like-minded young professionals together to network, grow in their professional development and create business contacts and friends. This is a great way for young professionals to get involved and started in their careers. Countdown with us as we look at the top ways Young Professionals Network can help you.
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ways Young Professionals Network can help you
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With over 400 individuals involved you could meet your next business contact, boss or even friend at one of their events. On average YPN has three events each year that range from
2 Entrepreneurs Anonymous meetings to cooking classes. There is something for everybody.
You will learn more about the arts and events in the area and
3 how to get involved.
average age of YPN members ranges between 25 and 35. 4 The Most members are new to the professional world and are trying to get their start.
YPN events are open to the public but members of YPN 5 Most will pay a discounted rate to attend their events. 78
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Good opportunity to pick the brains of other professionals around
6 the area.
Although the average age range is 25 to 35, there is no age limit. It
7 can be a good networking opportunity for older people who are just starting a new career.
8 YPN was started in 2004 and has been growing ever since. month there is a YPN happy hour, which might be just what 9 Every you need to loosen up and start making friends. In March there is a YPN tour of West Acres, a happy hour and a net-
10 working to business lunch featuring tax expert, Erik Sell, to tell you everything you need to know about your taxes.
Bill Rancic meets with attendees of the June 2011 Great Plains Young Professionals Summit.
For more information go to www.fmwfchamber.com/YPN or contact YPN director, Camile Weber, at cweber@fmwfchamber.com. 79