Inspire Health #43 by Fox Printing and Digital Publishing

INSPIRE SEPTEMBER | OCTOBER 2019

Empowering Natural Living

5 Strategies to Stay Healthy After Menopause FINDING A BALANCE BETWEEN SCHOOL AND ACTIVITIES

Modernon Salm

HEALTHY FISH WITH A DARK SIDE

F I N D I N G a Happier, Healthier, Fitter Future in Fitness

r e t t n o e r T e l h t a K

INSPIRE HEALTH

inspirehealthmag.com ยง #inspirehealthmag

world class quality and value Class world class quality and value locallyWorld grown withProduce passionLarge Orga World Class Produce

Marketplace strives to have the largest selection of fresh locally grown vegetables and high quality fresh fruit. Eating healthy is easy when it's all this delicious!

Minot’s hiGhest quality Grain fed, hand selected choice beef!

Seafood

Minot’s hiGhest quality Grain fed, hand selected choice beef!

Large Organic & Natural Section in the 1930 South Broadway location

Salad Bar at North Hill Marketplace and the 1930 S Broadway Location

$ 99

Marketplace strives to have the largest selection of fresh locally USDA Choice Certified Angus grown vegetables and high quality fresh fruit. Eating Bone-In Ribeye Steak Family healthy Pack is easy when Single it's all thisRibeye delicious! Bone-In Steak $7.49 lb.

lb.

Salad BarFeel at good North Hill Love Seafood? about whatMarketplace you eat...clean food sources the right way, always delicious with lots and the 1930 S Broadway Location of healthy options.

Bakery & Cake

4/$

Midwest Grown Butter & Sugar Sweet Corn

$ 48 lb.

Assorted Pork Chops Family Pack

1It's' so easy to Save 15/$ 10 $ 99 lb.

We know you're busy...take the rush out of Lunch and let our Salad Bar do the work for you. Marketplace has the best salad bar in town, loaded with fresh, healthy and delicious ingredients. You get to choose your favorites to whip up the best salad ever.

Voted # 1 Grocery Store in Minot

Powerade Drinks 32 oz.

24 Pack/.5 Liter

4/$ We know you're busy...take the rush

out of Lunch and let our Salad Bar do the work for you. Marketplace Award winning cake department! Dean’s has the best saladCountry bar inHearth town, loaded Country Fresh Chunky Cinnamon Bread Dakota Style Ice Cream 12 Grain Bread 4.5 Qt. Pail with fresh, healthy and delicious Vanilla Only 24 oz. Kuchen ingredients. You get to choose your Pull Aparts Cinnamon Caramel $ favorites 49 2/$ to whip up the best salad ever. Crazy Cakes

easy t Save 15/$ 10 Powerade Drinks 32 oz.

Curbsi With

Curbside Pickup NOW AVAILABLE! With this coupon receive

Colorado Peaches

1It's' so

Our Family Spring Water

2/$

try me! ... colorado provides the for the sweetest and juiciest p

lb.

Our Family Chunk Cheese 8 oz.

Midwest Grown Butter & Sugar Sweet Corn

$ 99

try me! ... colorado provides the perfect micro climate for the sweetest and juiciest peaches of the year.

Colorado Peaches

& Natura Section in t 1930 Sout Broadway location

Voted a $25# 1 Grocery $ 00 OFF produce

PLU #721

our Aisles Store inFrom Minot to your car! Delivery starting Sept. 4th

purchase

Main

PRICES EFFECTIVE: a

1 coupon per customer Expires 4-30-18 Excludes Tobacco, Liquor, Gift Cards & Fuel Main / 1930 S BROADWAY • NORTH HILL / 2211 16TH STREET NW

MARKETPLACEFOODS.

WE ACCEPT MOBILE PAYMENTS TE Including Apple Pay

PRICES EFFECTIVE: august 12Th - 18Th BEMIDJI WESTRIDGE / 2000 PAUL BUNYAN DR NW / 218-444-1400 / OPEN 6AM-10PM

MARKETPLACEFOODS.COM WE ACCEPT MOBILE PAYMENTS TECHNOLOGY Including Apple Pay CREDIT CARDS WE ACCEPT:

FOUR CONVENIENT LOCATIONS IN MINOT ND BROADWAY / 1930 S BROADWAY / 701-839-7580 / OPEN 5AM-MIDNIGHT NORTH HILL / 2211 16TH STREET NW / 701-857-4060 / OPEN 6AM-MIDNIGHT ARROWHEAD / 1600 2ND AVE SW / 701-839-7948 / OPEN 6AM-11PM BROADWAY / 1620 S BROADWAY / 701-837-4961 / OPEN 6AM-MIDNIGHT

SCAN THIS CODE FOR E-MAIL OFFERS MPF 08-12 BASE P1

INSPIRE HEALTH

contents issue 43  2019

FINDING

A HAPPIER, HEALTHIER, FITTER FUTURE IN FITNESS 11 FEATURE

Modern

n o lm a S HEALTHY

FISH WITH A DARK SIDE

Excellence In Family Dentistry

515 20th Avenue SE, Suite 8 Minot, ND 58701-6661 (701) 852-4755 www.dakotadental.net NEW PATIENTS § #inspirehealthmag INSPIREACCEPTING HEALTH inspirehealthmag.com 4 NOW

Technology Tackles One of Cancer's Most Onerous Side Effects

17 RECIPE 5 DISCOVER

5 Reasons Green Dentistry is Gaining Popularity

7 HEALTHY BODY

5 Strategies to Stay Healthy After Menopause

8 EXERCISE

One Pan Teriyaki Salmon

18 MIGHTY KIDS

Finding a Balance Between School and Activities

19 FEATURE

Fun Fall and Halloween Puns to Share with Your Kids

Finding Exercise When You’re Traveling

20 PETS

10 WELLNESS

22 RECIPE

What to Eat When You Have Cancer

JOHN A. FISHPAW D.D.S

Safety For Pets Almond Crusted Cauliflower Steaks with Mango Cabbage Slaw

DOUGLAS t. BeNGSON D.D.S.

discover

REASONS GREEN DENTISTRY IS GAINING POPULARITY By Dr. Nammy Patel, DDS

For a growing number of patients, a trip to the dentist isn’t what it used to be– and that’s how they want it.

ather than just a routine “drill-andfill” for a cavity, they may receive a head massage, meditative advice and diet suggestions that would seem more befitting a gastroenterologist. What they won’t receive are traditional amalgam fillings– about 50 percent of which are composed of mercury, which has been associated with numerous health issues

and is considered an environmental hazard. This emerging branch of dentistry–which dental professionals say is largely patient-driven–is called “holistic” or “holistic biological.” Holistic dentists believe that poor oral health leads to poor physical health. They perform traditional procedures but consider the whole body–diet, lifestyle, emotional health–when treating teeth.

They also focus on using what they consider to be safer materials. “It’s the opposite of common dental culture, which is simply ‘drill and fill,’ ” says Dr. Nammy Patel, DDS (www. sfgreendentist.com), author of Age With Style:Your Guide To A Youthful Smile & Healthy Living. “Holistic dentistry is looking at and addressing the underlying causes for gum disease and cavities; for example, is it your diet, hormonal changes, or acid reflux? “For many years in the dental profession, it was assumed that your oral health had only a tangential effect on your overall health. We now know better.”

drawn-out procedures that can hurt overall well-being,” Dr. Patel says. “That doesn’t mean sacrificing high-tech treatments for disease. Laser treatments for gum disease and cleaning are one example of minimally-invasive. The latter does a great job of destroying bacteria that are the biggest danger to your oral health. Air abrasion and ozone therapy are other effective minimally-invasive procedures. Biocompatible and non-toxic materials. Holistic dentists will remove amalgam (mercury) fillings and favor dental appliances made from more natural substances. “A traditional approach to dentistry often uses mercury fillings or crowns and other Dr. Patel provides five harmful materials when treatreasons holistic dentistry is ing dental issues.” trending up as a treatment  Alternatives to root canals. approach by patients: Dr. Patel says holistic dentists  Focus on the whole body are more likely to look at and root cause. Holistic denalternatives, such as herbs, laser tistry looks beyond symptoms therapy, or extractions. to find root causes for dental  Balances cosmetics and issues while expanding methfunction. “Missing, damaged, or ods of preventive care. crooked teeth can make you  Minimally-invasive feel self-conscious and affect treatments. “The focus is your quality of life. ” on helping patients avoid unnecessary, painful and

n and Air abrasio are py ozone thera allyim in effective m edures. oc invasive pr

INSPIRE HEALTH

editor’s letter Kate Hudson has three children. I was reading a magazine today and in an interview she said she felt like she had 500 kids. “That’s what having three children feels like,” Hudson said. We all feel her pain. Life has become a balancing act. This issue of Inspire Health Magazine was written specifically to address the issue of balance. Eating a balanced diet, balancing your health after menopause, balancing your children’s schedules and balancing your workout schedule, come courtesy of Kathleen Trotter and her story of a happier, healthier fit. We are all getting our fit on in order to prepare for the upcoming holiday feasting season. Crissie has really come through with a healthy recipe for chocolate truffles and Caitlyn has shared the key to lasting happiness. I hope this issue finds you laughing at the Halloween puns and confident with your new tips on balancing life, love and the pursuit of happiness. Peace, Love and Pumpkins

M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Amber Marie Areralos Kai Bragg

Suzanne Fox

Shannon Brown Patricia Danflous Elizabeth Madrie Hardin Emily Koelsch Caitlyn McKey Shirin Mehdi Crissie Mergogey Juliane Morris INTERESTED IN PARTNERING WITH INSPIRE HEALTH NORTH DAKOTA? CONTACT US!

Dr. Nammy Patel, DDS

PUBLISHER / ADVERTISING DIRECTOR

art

Jim Hart jhart@minotdailynews.com 701-857-1912

SALES STAFF

Elaine Gunderson

egunderson@minotdailynews.com 701-857-1918

Kristy Podruchny director

Dianne Waller design

Tra Pham production

Claire Thomas

Eden Jackson

ejackson@minotdailynews.com 701-857-1924

Meggan Wahl

mwahl@minotdailynews.com 701-857-1926

Miohn Allen

mallen@minotdailynews.com 701-857-1928

MINOTDAILYNEWS.COM THEPIERCECOUNTYTRIBUNE.COM

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V7

Find us online!

INSPIRE HEALTH

inspirehealthmag.com § #inspirehealthmag

www.inspirehealthmag.com

healthy body

STRATEGIES TO STAY HEALTHY AFTER

e s u a p o Men

It can be hard watching your body change as you age and go through menopause. But with just a few adjustments, it is possible to stay healthy and continue to live an active and rich life.

By Shannon Brown

CONSIDER BIOIDENTICAL HORMONES. Bioidentical hormones have gotten a lot of attention recently. Instead of hormone medications, bioidentical hormones are an exact match to the hormones produced by a woman’s body. Although there aren’t many long-term studies examining this treatment yet, it has been praised within the medical community eliminating some unpleasant side effects of typical hormone therapy, such as brain fog and low energy. Short-term studies have found they can reduce hot flashes and vaginal dryness. There is a slightly increased risk of breast cancer with hormone use. However, some doctors believe that since bioidentical hormones are chemically different than hormone therapy drugs, they may not cause this same risk.

MEASURE WAIST CIRCUMFERENCE. Most research has found that menopause doesn’t cause weight gain, but rather, a redistribution of weight from other parts of the body to the abdomen. A recent study in the American Journal of Obstetrics and Gynecology confirmed this. Ananthan Ambikairajah, the lead study author, thinks this finding is important. “Central fat has been linked with dementia risk, and central fat is [also] linked with cardiovascular disease risk,” he said. Measuring your waist is a simple way to check your health. In general, a waist size of above 31 inches greatly increases your risk of chronic disease, and above 34.5 inches means a greatly increased risk.

EAT NUTRITIONALLY DENSE FOODS. As you age, your metabolism slows down and you need fewer calories, but still need the same amount of nutrients. Older adults sometimes even have trouble absorbing nutrients, due to issues such as low stomach acid. Focus on foods that have a high concentration of nutrients, aiming for a mix of fruits and vegetables, grains, low-fat dairy, lean protein, and a small amount of healthy fats. STAY SOCIAL. While there are many advertisements for computer games to maintain your brain health, one of the best things you can do for your brain is to stay social. Social connections may help preserve your memory, and people who are isolated also tend to be more depressed, use more medications and are

hospitalized more. Socializing at mealtimes is also a great strategy to maintain your weight. One study published in Public Health Nutrition found that the act of cooking meals at home, including planning, shopping and socializing while eating, led to increased odds of survival in elderly adults. MAINTAIN MUSCLE MASS. One of the most important changes that occurs in aging is the loss of muscle mass. Without a maintenance strategy, adults lose 3-5 percent of their body’s muscle mass every year after age 30. Maintaining muscle is crucial to keep your metabolism moving and keep your waist within a healthy range. Aim for two to four workouts per week, including a mix of resistance training, aerobic exercise and walking. Older adults sometimes even have trouble absorbing nutrients, due to issues such as low stomach acid.

INSPIRE HEALTH

exercise

FINDING EXERCISE

When You’r e Traveling Stay on Top of Your Fitness When You’re Away from Home By Juliane Morris

acation or business travel tends to lead to overindulging, treating yourself while away and coming home feeling off course. If your itinerary includes upcoming travel, think about following these ideas or modifications of them to help maintain some great exercise options toward your health and wellness.

SKIPPING HIGH KNEES Skipping High Knees challenge and work many muscle groups by activating hip flexors, strengthening legs and enhancing coordination. The movement of the exercise mimics jumping rope and counts on speed and large muscle motor control. Step 1: Skip in place by hopping on one leg while bringing the other knee

up toward your chest. Lift your knee so it is a bit higher than perpendicular with your body. Swing your arms as you skip with the opposite arm. When your left arm is forward then your right knee is up. Step 2: Repeat the skipping motion, alternating sides. Try two to three sets for 30 seconds.

GRASSHOPPER PUSH-UP The Grasshopper Push-Up is a variation of the traditional push up. This exercise is challenging and may not be for everyone. They take some getting used to, so practice your form and do them slowly and carefully to get the hang of them. The different angles used with these train different sets of muscles. They enhance flexibility in your lower body and because the movements are intense, after just a few reps you’ll feel the burn. Step 1: Place the palms of your hands flat on the floor shoulder-width apart but in line with your shoulders. If your wrists are unable to bear much weight, modify with a closed fist floor placement. Steady your toes on the floor and squeeze your glute muscles to stabilize the body. Form your body into a strong, straight line from your shoulders to your toes. Your face should be downward toward the floor.

INSPIRE HEALTH

inspirehealthmag.com § #inspirehealthmag

Step 2: Tighten your core and bend your right leg under your body. Keep your leg under your body as you inhale and then bend at your elbows to lower your body until your chest is near the floor without allowing your right leg to touch the floor. You can turn your head as you move so as not to strain your neck. Inhaling when you move down to the floor relaxes your ribcage while expanding your abdomen. Step 3: Exhale slowly, pressing your body back to the starting position, returning and straightening your right leg next to the straight left leg. Exhaling as you push yourself to the starting plank position releases air to help your ab muscles contract, making the push-up easier and safer. Step 4: Repeat the steps with the left leg.

MODIFICATION: These exercises are not for everyone. Only those who are used to a regular exercise program should attempt them.

BIRD DOG PLANK The Bird Dog Plank strengthens your lower back, works your glute, and targets the core abdominal muscles that line the front of your stomach wall. A staple for home or away, this will help you stay on top of your exercise

commitment, even when you’re dragging from jetlag. Step 1: Place your hands and knees on the floor–down on all fours–hips square, knees under hips and hands under shoulders and at shoulder-width, keeping your back straight and your core engaged.

Step 2: Lift up one arm parallel with the floor while lifting up the opposite leg parallel with the floor, forming a straight line from fingertips of raised arm to toes pointed of raised leg. Step 3: Hold the position for ten seconds with hips squared and core engaged and without

leaning forward or back but centered and balanced over hand and knee, hips level and not curved up sideways. Step 4: Repeat eight to ten times on each side, two to three sets.

While injury and illness are acceptable excuses to forgo your regular exercise habit, the fact that you’re traveling doesn’t have to be a hindrance to keeping up your exercise stride and success.

INSPIRE HEALTH

wellness

Medicinal mushrooms have to proven themselves t gh fi e be allies in th against cancer

WHAT TO EAT WHEN YOU HAVE

r e c n a C

By Kristy Podruchny

ou can't go wrong eating a clean and balanced diet, but there are foods that can help us in the fight against cancer. Eating enough food is important for strength and energy–especially if you’re going through chemotherapy or recovering from surgery. Our bodies are incredible machines and luckily there are foods we can avoid and foods that can help us fuel and strengthen that army inside of us: our immune system. Try to avoid processed foods and opt for fresh meals with plenty of colorful fruits and veggies. Colors in food indicate a prevalence of antioxidants and phytonutrients in food. Foods like blueberries, kale, bell peppers and cherries are all examples of foods that will help protect you from free radicals. Choosing healthy fats and lean protein is

important to help your body build and repair tissue during treatment. In your search for foods with higher protein, try to avoid red meat. Medicinal mushrooms have proven themselves to be allies in the fight against cancer. They’ve been used in traditional Chinese medicine for centuries and Western medicine is catching on. A compound called polysaccharide (PSK) produced in turkey tail mushrooms boosts the immune system. A recent study sponsored by the National Institutes of Health gave a turkey tail mushroom product to patients with breast cancer after radiation therapy and noted “an increase in natural killer cells and other cancer-fighting cells in the immune system.” Nature never ceases to amaze us. Anti-inflammatory foods are paramount as an ally while fighting cancer.

Another food has made its way from traditional Chinese medicine to Western medicine: curcumin, which is found in turmeric.The Mayo Clinic states that “curcumin may prevent cancer, slow the spread of cancer, make chemotherapy more effective

and protect healthy cells from damage by radiation therapy. Curcumin is being studied for use in many types of cancer.” It’s important to note that curcumin isn’t easily absorbed without the help of black pepper and a healthy fat, like MCT oil. Fresh and powdered turmeric is delicious in golden milk tea, too! There isn’t one specific diet to help with all types of cancer and always check with your doctor or dietitian before making big changes in your diet. Sometimes our bodies need some help from a rainbow of whole foods to heal itself. Thankfully, nature has made these cancer-fighting foods into flavorful treats for us!

When it comes to Eyecare the Difference is clear

DR. DARIN JOHNSON

DR. SIERRA UNRUH

We accept most insurance plans! (701) 857-6050 • www.johnsoneyecarepc.com

INSPIRE HEALTH

inspirehealthmag.com § #inspirehealthmag

1525 31st Ave. SW, Ste. E • Minot

feature

Technology Tackles One of Cancer's Most Onerous Side Effects

"Will I lose my hair?"

t's the first question many cancer patients ask when they first learn that their recommended treatment regimen includes chemotherapy. "It is a big stressor," said Shane Jordan, Director of the Trinity CancerCare Center. "Many patients say it's the most traumatic aspect of their treatment. I think part of the reason is that people associate hair loss with cancer, so when you're in public it has a way of announcing that you have cancer." Preventing hair loss as a side effect of chemotherapy treatment has long been a subject of research and development. It's estimated that 8% of patients refuse chemotherapy because of concerns about losing their hair. "We kept up with the research and looked at different products, including some that utilize dry ice," Jordan said. "The Paxman Scalp Colling System struck me as the most appropriate for our needs, so with help from the Trinity Foundation we put a plan together to add the system as an option for patients. Based on the initial results, we will continue to offer it." Approved by the U.S. Food and Drug Administration in 2018, the Paxman Scalp Cooling System minimizes alopecia, or hair loss, from chemotherapy.Â It is cleared by FDA for use during treatment of patients with solid tumors such as breast, ovarian, colorectal, and bowel cancer.

"Scalp cooling works by narrowing the blood vessels beneath the skin of the scalp and reducing cell division, which decreases the amount of chemotherapy that reaches and interacts with the hair follicles," Jordan explained. "With less chemotherapy in the follicles, the hair may be less likely to fall out." (Interestingly, chemotherapy works by targeting rapidly dividing cells, and hair cells happen to fall into that category.) To begin the cooling process, a patient dons a two-layer cap that resembles a swim cap. The inner layer contains a cooling liquid and the outer layer acts as an insulator to keep the temperature sufficiently cold. The cap is attached to a small refrigeration unit which circulates coolant to the cap. The rate of hair retention varies from patient to patient. While Paxman can't guarantee that patients won't lose any, or all, of their hair, data show that its track record is fairly successful. Overall, about 50% of patients who used the Paxman system kept some or quite a bit of their hair and didn't have to wear a wig to avoid looking bald. Anecdotal data also suggests it may facilitate hair growing back more naturally and more quickly. Jordan emphasizes that scalp cooling isn't for everyone. It extends the duration of a chemotherapy treatment somewhat, as patients must wear the cap before, during, and after

treatment. Studies show that some people experience headaches or find the chill to be too uncomfortable. More importantly, "Because scalp cooling has the effect of dampening the medicinal effects of chemotherapy on the scalp, it isn't recommended for head and neck cancers or systemic cancers such as leukemia," he added. Scalp cooling does involve expense to the patient. While the CancerCare Center pays for lease of the refrigeration unit, the Paxman Personal Cap Kit costs the patient $500, including the cooling cap, cap cover, brush, special shampoo and other hair products, plus tokens to run the machine that delivers the coolant. Patients also pay an additional fee each time the system is used, based on Paxman's pricing matrix. Fees are capped at a maximum of $200, so patients never pay more than that. Jordan says since the CancerCare Center acquired the scalp cooling device, a handful of patients have used it, and results have been mostly positive. "We're always on the lookout for ways to enhance our level of service, whether through new procedures, advanced technology, new treatment regimens, cancer exercise, yoga, or our survivorship program," Jordan declared.Â "Our objective is always to improve the quality of life for our patients." INSPIRE HEALTH

cover story

FINDING

a Happier, Healthier, Fitter Future in Fitness K a t h l e e n T r o t t e r F i n d s a F i t J u s t f o r Yo u By Patricia F. Danflous

INSPIRE HEALTH

inspirehealthmag.com ยง #inspirehealthmag

ear your exercise clothes to bed. Wake up and get moving–no excuses. That’s one of the down-to-earth suggestions Kathleen Trotter shares as she empowers others to make fitness a lifelong habit. The experienced personal trainer, Pilates specialist, author, and ultra-fitness blogger, has a fresh and practical fitness style. “It seems like I live and breathe health and wellness,” said the vibrant six-foot tall fitness guru. “But it can be a frustrating focus because the usual discourse around health and wellness is often negative and shame-based, concentrating on what you can't eat or what you can't do. That’s not how it should be. For me, the emphasis is on changing your lifestyle because you love yourself. You can be fit, but let’s make that a fitter version of yourself, not somebody else’s definition of fitness.” Trotter promotes activity and healthy choices to reflect individual personality. She asks, “are you a gym bunny, competitive athletic gym bunny, time-crunched multi-tasker, or homebody?” Depending on your answer, Trotter offers a unique fitness recipe that incorporates your reality, lifestyle, goals and the rhythms of your life. If you are a timecrunched multi-tasker, for example, she recommends

To learn more about finding the right fit for you, go to kathleentrotter.com. Follow her at www.facebook. com/Kathleen Trotter, @Trotter Fitness on Twitter and Pinterest, and Kathleentrotterfitness on Instagram.

For me, the emphasis is on changing your lifestyle because you love yourself. finding ways to move throughout the day–dance around the room as you watch the evening news or pace around your office during conference calls. The Toronto resident chronicles her personal fitness journey along with guidelines, tips, exercises and nutritional principles in her first book Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit and the recently published follow-up Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future. Defining her own active and healthy fit was a life-changing experience for Trotter. “An active life has the ability to be empowering, energizing, and extremely positive,” she explained. “That doesn't mean that it's not hard at times. It's full of ups and downs like all of life is. I don't always love my body, but I respect it, appreciate it and I try to love it.”

Although she is acknowledged as an innovative leader and role model in the fitness field, Trotter is extremely quick to let you know that she was “not born this way.” Her self-motivation and love of the active life was an acquired skill. “I actually was a really unhealthy, but more importantly, unhappy kid and teenager,” she said. “When I was younger, I ate my way through my parents' divorce. I hated myself and that came out as hating my body. I was the kid who would do anything to get out of gym classes, pretending to be sick and calling my mother to take me home.” Trotter laughed as she remembered her childhood food obsession. “My school was besides a Mac's Milk convenience store, and I would go in to buy Smarties or M&M's, eating the entire packages the minute I left the store,” she said. “I wanted more but was so shameful about buying another one that I'd go back

INSPIRE HEALTH

cover story in with a made-up story about dropping them. The clerk didn’t care two hoots what I bought but in my mind I was scared about people judging me.” How did a Smarties-loving Canadian teenager open the door to fitness instead of the candy store? Some people might have an “ah ha” moment, but Trotter points to an accumulation of thought. “It's like that final coin that makes you a millionaire,” she explained. “If you didn't have all of the ones prior to it, that last coin doesn't matter. I really think health is like that. It's that final step that gets you to the top of the mountain. You have to take all the prior steps, even they are seemingly discouraging. Eventually, you become aware of the things percolating over time and you know what you need to do.” Her final move was a “thank you, mom” moment. “My mom is amazing,” she said, “and I credit her with not only changing my health life but also inspiring a lot of my fitness philosophy. When I was in eighth grade

she told me that ‘being active has to be in some way a non-negotiable. So, we have to find a way that works for you. ‘I’m going to give you a membership to the YMCA.’" At first, Trotter walked on the Y treadmill for no more than ten minutes. As her stamina and drive increased, she joined group exercise classes and became so enthusiastic that she was asked to be an instructor. “For years, I volunteered to teach aerobics classes,” she said. “That gave me confidence and inspired me to go to university for Kinesiology. Now, I have a master's in exercise science, Pilates certification and I am still learning.” “You have to start somewhere by figuring out what works for you,” Trotter said. “Figure out what you can do consistently, because what you do on a consistent basis is much more important than what you do once a month. Do it. Then keep going and tweaking as your life changes. In my 20s, my fit was marathons and Iron Mans. Now, in my 30s, my fit is running and Pilates. In my 40s, it will probably be different. If I ever have kids, it'll be really different.”

You have to start somewhere by figuring out what works for you,” Trotter said.

Early detection of breast cancer is your best protection. Do you have a high deductible or no insurance?

A mammogram could save your life.

Women’s Way may be the answer. 14

INSPIRE HEALTH

Call 1.800.44WOMEN to enroll in Women’s Way.

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

eat fresh

Modemrnon

l a S HEALTHY FISH WITH A DARK SIDE By Kristy Podruchny

Fresh Salmon is a buttery pink meat that happens to be one of the best sources of omega-3 fatty acids like DHA and EPA. It is a high protein, low calorie food that is a great source of vitamin D, B12 and selenium to name a few. Whatâ&#x20AC;&#x2122;s not to love?

unt of The amo fatty omega-3sent in acids pre pends on de salmon e fish has h t t wha ng. been eati

INSPIRE HEALTH

inspirehealthmag.com Â§ #inspirehealthmag

almon also contains a pigment called astaxanthin (ASX) that, according to a study from Nutrients, has “potent antiwrinkle and antioxidant effects” and “may prevent UV-induced immunosuppression.” Another study from Molecular Nutrition and Food Research found that ASX improves brain health and spatial memory! The high omega-3 fatty acid content in salmon is what gives this fish much of its reputation for being a healthy food. These are essential fatty acids that can’t be produced in our bodies and must be eaten. This high omega-3 content means that digging into salmon on a regular basis could also help manage symptoms of ADHD. Researchers who published a study in Journal of Lipids concluded “omega-3/6 fatty acids offer great promise as a suitable adjunctive therapy for ADHD.” According to the Washington State Department of Health (WSDH), DHA and EPA help reduce inflammation in our bodies and are important for heart and brain health. The amount of omega-3 fatty acids present in salmon depends on what the fish has been eating. Farmed salmon are fed a specific diet meant to keep those amounts even with, or higher than wild salmon. If you’re trying to avoid soy or GMO’s, keep in mind that farmed salmon are often fed fishmeal, grains and oilseeds that are often soy-derived. The highly controversial genetically engineered salmon are also set to hit the market in 2020.

ONE PAN

Did you know that eating salmon may help prevent and treat certain types of cancer? According to the National Institutes of Health, “some studies have shown associations between higher intakes and/or blood levels of omega-3s and a decreased risk of certain cancers, including breast and colorectal cancers.” A study of women aged 50-76 cited by the NIH found that women who took fish oil supplements had “32 percent lower risk of breast cancer after a mean of six years than those who did not take fish oil.” Overfishing and environmental pollutants like PCB’s and POP’s have given the farmed version of this flavorful and nourishing fish a dark side. The pollutants come from industrial chemical waste, pesticides and pharmaceuticals and are stored and accumulate in fatty tissue. A study published in BMC fed mice POP’s sourced from farmed Atlantic salmon and discovered that POP’s can increase the risk of developing type 2 diabetes. A similar study published in the International Journal of Environmental Research and Public Health noted that “POPs via salmon oil consumption induced abdominal obesity, dyslipidemia, glucose intolerance, insulin resistance and hepatic steatosis.” This is something to keep in mind while you’re seeking out the perfect salmon fillet. Next time you’re out grocery shopping, take time to glance at the label to make sure you’re buying sustainably harvested wild salmon.

Teriyaki Salmon

Serves 4 Time: 25 minutes

INGREDIENTS: • 4 (5-ounce) salmon fillets • 16 ounces asparagus, trimmed • 2 carrots, peeled and julienned cut into 1/8-inch slices or 1/2 cup baby carrots • 1/2 cup cherry tomatoes • 1/2 cup soy sauce • 1/4 cup orange juice or water • 3 Tbsp honey • 2 Tsp grated ginger • 3 garlic cloves, minced • 1/8 tsp chili flakes • 2 Tsp flour • 2 Tbsp olive oil • Sea salt and freshly ground black pepper, to taste • 2 green onions, thinly sliced • 1/2 Tsp sesame seeds DIRECTIONS:  Preheat oven to 400 degrees F. Lightly oil a baking sheet or line baking sheet with parchment paper for less of a mess.  Combine the soy sauce, orange juice, honey, ginger, garlic and chili flakes into a sauce pan over medium heat. Slowly whisk in flour to desired thickness. Simmer and remove from heat.  Place salmon, asparagus and carrots in a single layer onto the baking sheet.  Spoon teriyaki sauce over the salmon.  Drizzle asparagus and carrots with olive oil; season with salt and pepper, to taste.  Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.  Serve immediately, garnished with green onions and sesame seeds, if desired. Calories 240.3. | Calories from Fat 76.5 | Fat 8.5g. Sodium 779.8mg. | Carbohydrate 11.0g | Protein 31.3g INSPIRE HEALTH

mighty kids

FINDING

A BALANCE BETWEEN SCHOOL AND ACTIVITIES By Elizabeth Madrie Hardin

he average American child’s day doesn’t end when school lets out. About 42 percent of school-aged children play sports, 28 percent are active in clubs, and 30 percent take lessons after school. These extracurricular activities are beneficial. Learning to work and play together with other children hones skills that school may not. A 2015 study published in the American Journal of Public Health highlights the importance of strong social and emotional skills. The study claimed that these skills are better indicators of a child’s future academic and career success than cognitive skills. A HEALTHY BALANCE Children can become overscheduled which can lead to stress. The key is finding a healthy balance between school and extracurricular activities. How do parents know how many activities their child should take part in? When it comes to sports, try to limit it to one sport per season. Remember that most after school sports involve both practices

INSPIRE HEALTH

and games every week. The same goes for music lessons. Your child might only attend lessons one afternoon per week, but musicians need to practice. There is no “magic number” of activities that is best for children though. Every family is different. Take a look at your children’s schedule and see if they have some time for unstructured play. Make sure that your family has time to spend together. Family meals are also important, so ensure you have time to sit down for dinner together, at least a few times per week. Work in enough time for homework and plenty of sleep. KNOWING WHEN TO CUT BACK Watch your child for cues. Joan Grayson-Cohen of Jewish Family Services warned that children who make excuses about not attending activities may be overscheduled. If they can never find their shin guards before soccer practice or if they are happy when practice is canceled, they might be ready for a break. Also, watch for a drop in grades, an inability to entertain themselves and fatigue.

inspirehealthmag.com § #inspirehealthmag

LETTING CHILDREN CHOOSE There may be activities that you don’t want your children to quit. Psychiatrist Alvin Rosenfeld advised parents to categorize extracurriculars as required (like religious school) or optional. Let the child choose from the optional category. Another good rule is to require them to finish out the year or the season and then decide whether to take the activity up again next time.

Watch for a drop in grades, an inability to entertain themselves and fatigue

feature

FUN FALL AND HALLOWEEN PUNS to share wi th You r

Kids

By Emily Koelsch

all is one of the best times of year full of events, cooler days and vibrant colors of changing leaves. The season is particularly fun for kids visiting pumpkin patches, preparing Halloween costumes, picking apples and navigating corn mazes. It’s a great time to get outdoors and experience some special activities with your kids.

While you’re enjoying the season, have some extra fun with creative and seasonal word play. Here are a few of our favorite puns (some might argue a few of our worst) to get you started: •M ake sure that you remind your kids how GOURDgeous this time of year is. • While you’re outside enjoying the foliage, let them know that you hope this time LEAVES them feeling inspired.

• I t really is the perfect time to let kids know that you beLEAF in them and that you think they’re SPOOKtacular. • Are you having trouble convincing them to pick apples at the orchard? If so, encourage them to at least conCIDER it. • Perhaps they need help fixing a broken Jack-olantern? Easy, just use a

pumpkin patch. • It’s always good to incorporate some math into your activities, so see if they can calculate the ratio of a pumpkin’s circumference to its diameter. Obviously, the answer is Pumpkin Pi. • Do you need help coming up with a cosTOMB? How about being a mummy? • Speaking of mummies, do your kids know what kind of music they like? Mostly Wrap. • Or do they know why the ghost wouldn’t dance at the Halloween party? He had no BODY to dance with.

Despite some of our CORNy jokes, we hope you have an aMAIZEing season with your family. And in all seriousness, we hope you and your family enjoy these fall jokes and have fun trying to come up with a few of your own. Puns or no puns, take advantage of this wonderful season to enjoy some quality time together.

The season is kids particularly fun for g as they enjoy visitin ing ar ep pumpkin patches, pr Halloween costumes

INSPIRE HEALTH

pets

Safety

FOR PETS

By Kai Bragg

hen you’re out for a day of fun and recreation, safety is always an important thing to consider. If you take your pets along for the fun, be sure to think of them too. Whether taking a walk, going for a car ride or spending time on the water, it’s up to us to keep our furry companions safe. If you go out for a walk, be sure to keep your pets close. Pets can easily stray into traffic, and using a leash is a great way to prevent them from getting injured. Using a leash also helps prevent them from chasing potentially dangerous animals. If you use a retractable leash, pay extra attention to what’s going on around you and your pets. A retractable leash can allow excited pets to bolt into dangerous situations. When riding in a car, be sure to strap your pets in. We wear seatbelts for a reason, and our pets need them too. Seatbelts can make a huge difference in an accident, and can also help prevent your traveling companions from jumping out of moving vehicles. If you bring your animals on car rides, and especially if they ride in the open bed of a truck, make sure they are securely fastened. If you spend time on the water, whether swimming or

INSPIRE HEALTH

boating, make sure your pets are protected. For weak swimmers, a PFD can be a huge benefit. Keeping unsure pets afloat, PFDs are a great way to introduce pets to water. Preventing the worry of injury from fatigue, they can also help older pets continue to enjoy a nice swim. If boating is your recreation of choice, be sure to secure your pets as you would in a car. If an animal jumps out of a boat traveling at higher speeds, they can be severely injured from impacting the water. Always provide your pets with an easy way to get out of the water. There are many options for attachable boat steps, ramps and lifts that will allow your tired pets to climb safely out of the water. Keeping your pets safe takes little extra time. Consider these basic things when you bring your pets along for the fun. Keep them out of traffic and safe from wild animals by using a leash. Make sure you securely strap in pets when riding in a car or fast-moving boat. Make use of a PFD for weak swimmers and always provide an easy way to get out of the water for swimming pets.

inspirehealthmag.com § #inspirehealthmag

Make sure you securely strap in pets when riding in a car or fast moving boat.

YOUR PARTNER AGAINST CANCER The Bismarck Cancer Center provides world-class radiation therapy services to individuals with cancer. Exceptional cancer treatment and caring support for your body, mind and spirit.

bismarckcancercenter.com|701-222-6100 500 N 8th St|Bismarck, ND 58501

INSPIRE HEALTH

recipe  Ingredients Cauliflower Steaks  1 large cauliflower  1 cup almonds  1/2 cup panko breadcrumbs  1/4 cup flour  1/2 cup milk  1 tsp smoked paprika  1 tsp garlic powder  1 tsp onion powder  1/4 tsp salt Mango Cabbage Slaw  2 Tbsp milk  1 Tbsp maple syrup  2 Tsp apple cider vinegar  Salt and pepper to taste  1 cup shredded cabbage  1/2 cup thin sliced mango  1/3 cup diced spinach or kale  Directions  Trim the leaves and the bottom of the stem from the cauliflower. Make sure to keep the core intact. Cut the cauliflower in half, from the top, down. Slice the halves into 1-inch slices. Save the excess florets for another meal.

ALMOND CRUSTED CAULIFLOWER STEAKS WITH MANGO CABBAGE SLAW

Makes 2-3 cauliflower steaks Time: 1 hour

By Crissie Mergogey

P ulse the almonds in a blender or food processor until the texture is similar to breadcrumbs. Mix in the panko breadcrumbs and pour onto a plate.  In a bowl, combine the flour, milk, smoked paprika, garlic powder, onion powder, and salt. Dip the cauliflower slices into the batter and coat completely.  After dipping in the batter, coat the cauliflower with the almond and breadcrumb mixture.

 Place the cauliflower on a lined or oiled baking sheet. Bake at 375°F for 40 minutes, turning halfway through. P repare the Mango Cabbage Slaw. Mix the milk, maple syrup, apple cider vinegar, salt, and pepper in a bowl. Add the cabbage, mango and spinach to the bowl and mix until well coated. R emove the cauliflower from the oven, let sit 5 minutes, then serve with the Mango Cabbage slaw.

NOTE:

You can use chicken or salmon instead of cauliflower, if desired.

INSPIRE HEALTH

inspirehealthmag.com § #inspirehealthmag

Change your sleep. Change your life.

“HIGHEST IN CUSTOMER SATISFACTION WITH MATTRESSES” #1 in Support, Comfort and Value - J.D. Power 2017 Mattress Satisfaction Report †

It’s Like No Other Mattress

That’s because TEMPUR® material is not typical memory foam. Our proprietary formulation changed the way the world sleeps. And it can do the same for you.

Precisely Adapts To Your Body

TEMPUR® material responds to your body’s temperature, weight and shape for truly personalized comfort and support.

No More Tossing & Turning

As it conforms to your body, TEMPUR® material minimizes pressure points that keep you awake.

Helps You Both Sleep Undisturbed

TEMPUR® material dramatically reduces motion transfer so your sleep partner’s movement won’t disturb you.

300 Slumberland Bonus Cash*

Free Delivery*

slumberland

120 Night Comfort Guarantee*

FURNITURE

2100 South Broadway • Minot 701-838-7120

* See store for details. † Tempur-Pedic received the highest numerical score among 7 companies in the J.D. Power 2017 Mattress Satisfaction Report, based on 1,219 total responses and HEALTH measures the opinions INSPIRE of customers who purchased a mattress in the previous 12 months, surveyed October 2017. Your experiences may vary. Visit jdpower.com.

INSPIRE HEALTH

inspirehealthmag.com ยง #inspirehealthmag