Lake Region Woman, V4I2

Volume 4, Issue 2 April | May | June/July 2013

Mind Over Gray Matter

COMPLIMENTARY

Publisher Information Publisher – Graber Media, LLC Managing Editor – Autumn Graber, (701) 261-2692 CFO/Sales – Kelly Graber, (701) 740-3848 Copy Editor – MariLou Harveland Design/Layout – Autumn Graber Mail correspondence to: Lake Region Woman P.O. Box 705 Devils Lake, ND 58301 lakeregionwoman@live.com www.lakeregionwoman.com www.facebook.com/lakeregionwoman www.twitter.com/lakeregionwoman Printed in North Dakota. © 2013 Graber Media, LLC. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Lake Region Woman Magazine assumes no responsibility for unsolicited manuscripts or photographs. Lake Region Woman Magazine does not necessarily endorse or agree with content of articles or advertising presented.

Distributors: Devils Lake Regional Airport Lake Region State College Bookstore Leevers Foods in Devils Lake Leevers Foods in Rugby Miller’s Fresh Foods in New Rockford Mr. & Mrs. J’s in Devils Lake Munich Grocery Store Old Main in Devils Lake One Stop in Devils Lake Rolette Supervalu Spirit Lake Casino & Resort Supermarket Foods in Cando The Liquid Bean in Devils Lake Wally’s Supermarket in Devils Lake Leevers Foods in Langdon Wimer’s Grocery in Lakota Go green and share this magazine with a friend.

This magazine is printed on an environmentally certi certified paper that contains a 10% post-consumer waste.

FSC® (Forest Stewardship Council™) is an international, non-profit association that promotes well-managed forests by ensuring forestry practices that are environmentally responsible, socially equitable, and economically viable.

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{Table of Contents} 4 Save the Date 6 Hot Spots to Shop 10 Strong is the New Sexy

12 16 18 20

Lawn Renewal What’s For Supper Tonight?

Women’s Health Wedding Gallery

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10 22 24 26 28

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A Click Closer Child Gallery This Day Janis Jaeger: Mind Over Gray Matter 2013 April|May|June/July

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Save the Date Please call ahead to confirm events. Promote your event in the next issue by sending information to lakeregionwoman@live.com by June 22, 2013.

April

Prevention of Animal Cruelty Month

April 18, 25, May 2 & 9 Doggie Obedience 101 6:30 p.m. to 8:00 p.m.

Ruger Park Warming House Do your doggie’s manners embarrass you? Do your relatives say, “No way!” when you need a dog sitter? An experienced dog trainer and show woman will teach you and your dog basic obedience commands to help you have a dog you can enjoy and one that listens when you speak. You will learn some fun stuff too! The cost for this course is $110. Go to www.lrsc.edu/ workforce and click on Community Education to register.

This class teaches how to set up an account and upload photos of the items you are selling. Additionally, you can learn how to safely conduct financial transactions, accept credit card payments, and pack and ship hassle-free.

If you’re a buyer, this class will show you how to get the best possible price, protect yourself against fraud, and effectively compete against other bidders. The cost for this class is $75. To register, go to www.lrsc.edu/workforce and click on Community Education.

May 9

Family & Friends® CPR Course 6:00 p.m. to 8:00 p.m.

Brain Tumor Awareness Month

Lake Region State College Erlandson Building Cost: $20 The American Heart Association’s video-based classroom teaches adult Hands-Only® CPR, adult AED use, child CPR & AED use, and infant CPR. It also teaches how to relieve choking in an adult, child, or infant. The course offers training for those who want to learn CPR and do not require a course completion card. The cost for the class is $20. To register, go to www.lrsc.edu/ workforce and click on Community Education.

May 4

May 12

May

Just For Kix Spring Show

Devils Lake High School Sports Center Go to www.justforkix.com/danceclasses/devilslake_nd for more information.

Mother’s Day

May 6, 8, 13, 15, & 20 Golf 101

6:00 p.m. to 7:00 p.m.

April 23 & 25

Buying and Selling Online 6:00 p.m. to 8:00 p.m.

Lake Region State College Room 128 Whether you are downsizing trinkets that you’ve gathered over the years, are running out of room to store your treasures, or are a collector wanting to buy online, this class is for you.

Online auctions match buyers with sellers for almost any item, and with the right knowledge, you can earn extra cash by selling your unwanted treasures.

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Coyote Flats Driving Range Come to a fun environment to learn about all aspects of golf. Golf clubs are available if needed.

The cost for this course is $100. To register, go to www.lrsc.edu/workforce and click on Community Education.

May 9 Zoo Day

PLC Photography Call 701-256-3800 to make an appointment.

Limited sessions are available. Come and see our monkey, giraffe, and other zoo animals.

May 14

Couples Massage

6:30 p.m. to 8:30 p.m.

Come learn the art and science of massage therapy. This fun, two-hour class shows you how to give your significant other a great massage, or to help provide therapy if he or she is stressed or in pain. The cost is $50 per couple. To register, go to www.lrsc.edu/workforce and click on Community Education.

May 27

Memorial Day

May 31, June 1 & 2 Devils Run

For information on events, go to www.greaterdakotaclassics.com.

May 31 & June 1 & 2 Nelson County Barn Quilt Trail

(featuring 4 new quilts) The quilt trail is a series of barn quilts hung along the highway or country road. A barn quilt is an 8 foot by 8 foot sheet of quality plywood painted with a quilt block pattern. These quilts are then hung on barns and other farm buildings for people to view. This self-guided, 20-mile tour coincides with Heritage Arts, Nettiques, and Elaine’s House of Dreams event called, “Treasures on 2.” Free maps of the quilt trail will be available at these three businesses.

Click on ads to visit advertiser websites or Facebook pages.

June

July

June 7

July 2, 9, 16, 23, and 30

Children’s Awareness Month

American Cancer Society Lake Region Relay For Life

Roosevelt Park, Devils Lake All survivors and caregivers are welcome to the Survivor Social at 5:00 p.m.

The Opening Ceremony will be held at 7:00 p.m.

Honorary Chairperson Steph Keller, throat cancer survivor, will speak at 8:30 p.m., with the Lighting of Luminaria at dusk. For information, call Jan Kurtz at 701-662-2429.

June 16

Father’s Day

June 18, 25 Arts in the Park

Galleger Elks Band Shell at Roosevelt Park 7:00 p.m. to 8:00 p.m.

Make a Difference to Children Month

Arts in the Park

Galleger Elks Band Shell at Roosevelt Park 7:00 p.m. to 8:00 p.m.

July 4

Independence Day

July 5, 6, and 7

Maddock All-School Reunion

July 17

Watermelon Days

PLC Photography Call 701-256-3800 to make an appointment.

Nettiques 405 2nd Ave.

Petersburg, ND

N

Treasures Junque Antiques Tuesday - Saturday 10 a.m. - 5 p.m.

Open for the season on May 1st

(701) 351-8235 Now on Facebook

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Find these items and more through local retailers. When purchasing an item that you’ve seen in our shopping guide, make sure to tell the retailer that you saw it in Lake Region Woman. Claims that products make in the Lake Region Woman Shopping Guide are of product manufacturers’ and not of Lake Region Woman or Graber Media.

This eco-friendly lamp is handcrafted by true artisans. They use organic dyes and durable leaves to create this attractive lamination for any room. This lamp and many others are available at LaMotte’s Paint and Glass. $174.99

Bling it up! Ad some sparkle to your life and your shirt. Stop in to Creative Impressions to check out this new technique.

Prices Vary

Thinking of mom on Mother’s Day? Remind her how much you love her with a bouquet from Snapdragons Floral.

Prices Vary Contemporary style and with flair is what you will get with this Richard Small sectional from St. Michel Furniture. Visit them in Rugby, Bottineau, or Devils Lake to see this and other sectionals.

Prices vary For mom on Mother’s Day. Create a lasting memory that you mother can be reminded of every time she looks at her wrist.

Trollbeads are available at Ritter Huesgen Jewelry in many different styles.

Prices Vary

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As you explore all the fragrances of Sprinkles, you’ll want to have plenty of simmer pots on hand to place in different rooms of your home or office. All Pink Zebra simmer pots are electric, so you don’t have to worry about flames or hassle with little warming candles burning out before you are ready— simply turn them on with the convenient on/off switch. This Pink Zebra Home product is available through Amanda Kopseng-Lies, Pink Zebra Independent Executive Consultant at www.pinkzebrahome.com/ pinkstripeddiva.

Prices Vary

Ad some character to that bland corner with this industrial filing cabinet from Nettiques.

This piece measures 27” high by 15” deep. $400.00 This cup holds a lot of coffee and is a great gift idea for clients or relatives visiting Devils Lake for the summer.

You can even get one for yourself. Stop in to Creative Impressions or Devils Lake Chamber of Commerce to one or more up! $10.00 What a great addition to any garden or flowerbed! The Cando Greenhouse has this and many other iron pieces for your gardening needs. $168.00 (iron bike only)

Need a little color in your life? Brighten your kitchen and next party with Zing! products from Elaine’s House of Dreams in Lakota.

This new product line has many different utensils to choose from. Stop in to see them all. $12.95

The reviews are in! Come into Slumberland Furniture in Devils Lake to see why Tempur-Pedic is the most highly recommended bed in America. Discover for yourself the body-conforming comfort and support of the Cloud, Cloud Supreme, Rhapsody, and other Tempur-Pedic sleep systems.

Prices vary

Find some of the most popular nail colors from OPI at Studio 1312 in Devils Lake and Hampden.

Stop in and check out Sue’s new boutique as well!

Prices Vary

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Add milestone from your life to a Trollbeads bracelet from Ritter Huesgen Jewelry in Devils Lake. Trollbeads are a perfect gift idea for graduation, Mother’s Day, or a birthday.

Prices Vary

The perfect traveling companion!

This mug can be purchased at Creative Impressions or Devils Lake Chamber of Commerce. $15.00

With the warm finish and inviting country design, the “Holfield” TV stand collection creates a relaxing cottage atmosphere perfect to enhance the comfort of any living room decor. Visit any St. Michel Furniture location for this and many other collections.

Prices vary

There is a new boutique in Devils Lake and Hampden!

Studio 1312 has added purses, scarves, hats, and jewelry to the salon. Stop in and check out this Nicole Lee handbag along with other great items. $65.95 handbag

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Illuminate your garden with this attractive gazing ball. The glass ball sits on a solar stand and will glow after the sun goes down. This and other solar products are available at LaMotte’s Paint and Glass.

Prices Vary

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Mid-century ashtrays can be displayed in a variety of ways. They can sit on a mantel, table, or even hang from a wall. Nettiques has many different styles to choose from.

Prices Vary Sprinkles are designed to give you home fragrance variety at an affordable price. With Pink Zebra Home products, you can decide what you want, how much impact you want, and when you want it. Sprinkles allow you to create your own personal recipe of fragrance and color without ever getting your hands dirty. This Pink Zebra Home product is available through Amanda Kopseng-Lies, Pink Zebra Independent Executive Consultant at www.pinkzebrahome.com/ pinkstripeddiva. $8.00

Keep warm this spring with a Sport-Tek jacket from Creative Impressions. There are both men’s and women’s styles available. Have them personalized with your business name too!

Prices Vary

Add a pop of color to any garden with this garden statue from the Cando Greenhouse. Stop in to see the variety of items to complete your garden. $24.00

Now offering

Mobile Banking!

and click on to our website Members log on be directed to the mobile site. e to Anytime Onlin

Complete your spring with this burton + BURTON handbag from Snapdragons Floral.

Is there not a lot of cabinet space in your kitchen?

Solve that problem with a with Squish bowls from Elaine’s House of Dream. $17.95

Medical Imaging Associates Mercy Hospital | Devils Lake

Slumberland Furniture in Devils Lake has teamed up with Best Buy to provide customers with the lowest prices possible on Furniture and TV Packages. Our Bedroom TV Packages include a variety of bedroom styles with a 32-inch TV. Slumberland also has many living room packages with a 51-inch or 60-inch TV to choose from. Stop in and check out our latest styles. You can also go to Slumberland.com to view all of our TV packages.

Prices vary

Here for you...

DIANE REGAN, PATTY CRAWFORD, & DARLA VETSCH

Diagnostic radiology services for Mercy Hospital, Devils Lake Community Clinic and Spirit Lake Health Center.

2013 April|May|June/July

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Strong is the New Skinny Written by Jake Thompson MPT, ATC, Cert. SMT

Recently, I surveyed the women of Mercy Therapy and Fitness to find out what their personal goals were and what they wanted to accomplish in the gym. I was pleasantly surprised to find that most of the women wanted to get stronger, or wanted to gain strength so they could accomplish a different goal. Body composition goals were also popular and fall right in line with improving overall strength.

The two types of strength are myogenic and neurogenic. The first involves increasing muscle size or density, while the second encompasses neurological recruitment.

Neurogenic strength gains result from trying something new; your body will quickly adapt to new stimulus. This generally lasts for about six weeks before you plateau. Have you ever noticed that infomercials always state that you can see clear results in just six weeks? This is because they based their research only on results from the first six weeks.

To gain myogenic strength, you have to do one of three things: lift maximum loads, lift submaximal loads to failure, or lift submaximal loads at maximum speeds. The problem that occurs with this is that most people will never get out of their comfort zone of 50-75% of their one repetition maximum. Therefore, it’s my feeling that a program involving all three is best for gaining strength.

The type of movement also weighs heavily on results.

Barbell, dumbbell, and kettlebell movements trump machine movements in all aspects, except perhaps for safety. I say this because the likelihood of injury is greater, only because poor form will show up faster on non-machine movements. So, proper initial execution is significantly more important than the load you are lifting. Poor form eventually leads to injury, generally referred to as overuse injuries. Proper execution is key for all movement, and having a good coach/ trainer is cheaper than knee surgery and physical therapy to learn how to perform a squat without knee pain.

Strength improvements are not the only benefit to lifting heavier weights and performing the exercises previously discussed. Bone density will also increase. Once the minimal essential strain is reached, the body responds with osteoblasts, which leads to more bone growth.

The progressive overload theory is at work here, and exercises like yoga and Pilates will not achieve these results, unless you gain weight, which is not likely your goal.

The body composition goal benefits are twofold. The first benefit is that by increasing lean body mass, you will in turn increase your metabolism, which generally makes you look “more fit.” The second benefit is that resistance training continues to burn calories, EPOC (excess post-exercise oxygen consumption), up to 48 hours post workout. Exercises like steady state cardio, yoga, and Pilates do not have this benefit.

Consider whether you would rather spend 60 minutes lifting weights and doing some form of high intensity activity and burn calories for 48 hours, or if you would rather spend 60 minutes on the elliptical and stop burning calories when you are done. That’s a no brainer for me.

Writer | Jake Thompson MPT, ATC, Cert. SMT

Jake is a practicing physical therapist in Devils Lake, ND. He earned his BS in Psychology and in Athletic Training from the University of North Dakota before attending graduate school for physical therapy at Wichita State University. He is currently the only physical therapist in the state of North Dakota who is certified in spinal manipulative therapy by the Spinal Manipulation Institute. Jake has successfully completed the National Strength and Conditioning (NSCA) Certified Strength and Conditioning Specialist (CSCS) certification and CrossFit level one certifications, in addition to the Frappier Acceleration training and ACL bridge program.

Jake began practicing physical therapy in the Dallas, TX area. He assisted in opening and operating Zoom Sports Frisco, TX where he worked with professional, collegiate, and high school athletes in sports performance and rehabilitation. He currently manages the physical therapy department at Mercy Hospital and Mercy Therapy & Fitness. Additionally, he is owner of Athletic Performance Enhancement (A.P.E.) a youth sports performance program that provides training for athletes of all ages.

Jake and his wife Sara have four children: Isabelle, Isaac, Jacob, and Alice. Jake assists with coaching high school hockey in the winter, is an avid hunter and angler, and loves being back in Devils Lake. He can be reached at sjake77@gmail.com.

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To lose weight, a caloric deficit must be reached (you must burn more or consume less calories than your body needs daily). You can build strength and lose weight/body fat at the same time.

Generally, what I see is that without the diet component, women will lose some body fat, gain some muscle, and in turn not change or even gain weight on the scale. Remember, it’s about how you look and feel, not what the scale says, that is important.

Some of you might have a misconception about becoming overly muscular. Oh, if I only had a dollar for every time I heard the “I don’t want to get big” argument.

I spend countless hours working with athletes at Devils Lake High School, and my goal is to put 20 pounds of muscle on each of them. However, I have found that a 5-10 pound increase in weight isn’t easy to get—even if they spent every day in the weight room year-round. Now, if high school boys—with all that testosterone and the copious amounts of food they eat—still have trouble putting on muscle, you should find it almost impossible.

I have seen the CrossFit videos, where the girls look immensely muscular. But, this can be explained by the two types of strength I discussed earlier. Furthermore, tone is expressed two ways as well: myogenic tone and neurogenic tone.

Myogenic is tone at rest and is related to the size and density of the muscle. Neurogenic tone relates to the tone expressed when you are contracting that muscle. If you saw most of these women outside of the gym, they would appear significantly softer and less bulky than when they are performing workouts. The competitors are a different story—their regime/diet is not at all related to what we normal people do or have time for.

It’s time to get in the weight room ladies; competent professionals are in the area, waiting to teach you the movements to help you stay healthy. Use a gradual progression and hone in your technique first. As I have previously stated, I have no issues with Pilates, yoga, and slow long distance cardio— I use all of them in one form or another in my personal workouts and in those of my clients and patients.

But based on the goals of the women I surveyed, they should be spending more time learning how to squat, deadlift, clean (not dusting or vacuuming), and press weights, while spending less time holding the warrior pose or on the elliptical.

Strength training, along with appropriate nutrition, will help you achieve your goals more efficiently. And once you get accustomed to the movements, I think you will find them more “fun” than watching CMT on the treadmill.

Disclaimer: Always consult your doctor before starting a new diet or fitness program.

[LRW]

Shop on now! line Contact me to see the new catalog!

Join my team and receive a warmer and jar of sprinkles for FREE

You’ve smelled the rest...

Now smell the best

Amanda Kopseng-Lies Independent Manager

701.399.9802

www.pinkzebrahome.com/pinkstripeddiva www.facebook.com/pinkstripeddiva

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Lawn Renewal and Renovation

Tips to Create a Perfect Lawn this Season

Written by gardening expert, TV/radio host, and columnist Melinda Myers

The extreme heat and drought of 2012 was hard on lawns and gardens. Many gardeners are facing a blank slate of bare soil, masses of dead patches that were once lawn, or a bit of grass interspersed in a sea of weeds.

This spring, start to renovate or improve your weatherworn lawn. Remember that water is critical to get newly seeded and sodded lawns to survive. So be prepared to help nature along with your lawn’s recovery.

Evaluate the damage, and then use the following checklist to guide you to the best course of action to rejuvenate your ailing lawn.

If your lawn is more than 60 percent weeds or bare soil, you might want to start over. Use this opportunity to create a great foundation for growing a healthy lawn. Kill off the existing vegetation, add several inches of organic matter—such as compost or peat moss and a low nitrogen slow release fertilizer—into the top 6 to 8 inches of soil, and then rake smooth.

Select more drought tolerant grasses like rhizomatous (turf-type) tall fescues, buffalo grass, and Habiturf® native lawn mix. Ensure that the grass is suited to your climate and plant according to the label. Then, sow the seeds, and lightly rake and mulch or lay sod. Water often enough to keep the soil moist until the seeds sprout or the sod roots into the soil below. Water thor-

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oughly when the top few inches of soil are crumbly, but slightly moist, to encourage deep roots.

Fertilize new, existing, and stressed lawns with a low nitrogen, slow release fertilizer like Milorganite®. It won’t harm stressed lawns, young seedlings, or newly laid sod. It will encourage slow, steady growth. Southern lawns can be fertilized in April and again in early June. In the North, fertilize around Memorial Day. Additionally, if 2013 turns into another hot dry summer, Milorganite won’t burn the lawn.

Mow high to encourage deeply rooted grass that is more drought-tolerant and pest resistant. Mow often, removing only a third of the total height. Leave these short clippings on the lawn; they return moisture, nutrients, and organic matter to the soil.

Repair the small dead and bare patches as needed. Use a lawn patch kit, grass seed, and mulch or make your own. For small spots, loosen the soil surface, sprinkle grass seed, and lightly rake. Or, you can mix a handful of grass seed in a bucket of topsoil. Sprinkle the mix over the soil surface.

Do a bit more soil preparation when renovating larger dead areas in the lawn. Remove or kill any weeds that have filled in these areas. Till two inches of compost, peat moss, or other organic matter into the top six inches of soil. Sow seed, rake and mulch or lay sod.

Overseed thin and sparse lawn. First, core aerate the lawn to improve soil conditions and increase seed-to-soil contact.

Spread grass seed over the aerated lawn and water as needed.

Alternatively, you can rent a slit seeder or hire a professional with this type of equipment. These machines slice through the soil and drop the grass seed in place, increasing the seed-to-soil contact, which is needed for good germination.

Core aerate lawns with more than one half inch of thatch, those growing in compacted soils, or before overseeding.

By removing plugs of soil, you break through the thatch and create channels for water and fertilizer to reach the grass roots.

Spot treat weeds on lawns that need minimal repair.

Wait at least until fall to treat new and overseeded lawns. Spot treating minimizes the use of chemicals and reduces the stress on your already stressed lawn. And as always, read and follow label directions carefully.

Proper maintenance and a bit of cooperation from nature will help transform your lawn from an eyesore to an asset in your landscape. [LRW]

Cando s Greenhouse

Lots of yard decorations, iron, birdhouses, flower pots, and bulk garden seed!

Gift Certificates Available!

520 8th Ave, Cando 968-4290 or 303-0342

Monday - Saturday: 9 to 6 Sundays: 12 to 4

Visit with your pharmacist at White Drug for more information :

White Drug 208 Main Street Rolette, ND 58366 701-246-3600 White Drug 107 Second Street SE Rugby, ND 58368 701-776-5741 White Drug 108 Central Avenue Maddock, ND 58348 701-438-2567 White Drug 425 College Drive South Suite 10 Devils Lake, ND 58301 701-662-6270 Bell Drug Leever’s Foods 323 Fifth Street Devils Lake, ND 58301 701-662-3022

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Maximize Your Harvest This Season

Despite Limited Time, Space, and Energy Written by gardening expert, TV/radio host, and columnist Melinda Myers

Increase your garden’s productivity even when space, time, and energy are limited, says gardening expert Melinda Myers. “It’s simple and effective,” said Myers as she shared the following planting, maintenance, and harvesting techniques for a more bountiful harvest this season.

Maximize your planting space with wide rows. Leave just enough room for plants to reach their maximum size. Make wide rows, 4 to 5 feet wide, so you can reach all plants for maintenance and harvest. Minimizing walkways means more planting space.

Try interplanting. Grow short season crops like lettuce and radishes between long season crops like cabbage, tomatoes, and peppers. The short season crops will be ready to harvest when the long season crops are reaching mature size. You’ll double your harvest and grow more vegetables, not weeds, between your longer season plants.

Grow more plants per row with succession planting. Start the season with cool season vegetables like lettuce and spinach. Once these are harvested and temperatures warm, replace with beans and onions. Harvest these and plant a fall crop of radishes or lettuce.

When you use these intensive planting techniques, be sure to incorporate a low nitrogen, slow release fertilizer, like Milorganite®, at the start of the season. Then, add a mid-season nutrient boost if needed. The slow release nitrogen won’t burn even during the hot dry weather of summer.

Plus, it won’t interfere with flowering or fruiting.

Go vertical. Train vine crops up decorative or functional trellises and supports. You’ll not only save space, but you will also reduce disease problems and increase the harvest. Growing cucumbers and melons increase light penetration and air flow, reducing the risk of fungal diseases. Pole beans are much easier to harvest and produce an additional picking. Secure large fruited vegetables like melons to the trellis with a cloth sling.

Be sure to plant vegetables in containers if in-ground space is limited. A 5-gallon bucket or comparable size container is perfect for a tomato.

Peppers and eggplants will thrive in a pot that’s a bit smaller. Grow vine crops in containers and allow them to crawl over the deck or patio instead of valuable gardening space. Mix flowers and herbs in with your vegetables.

You’ll increase the beauty while adding additional fragrance to the pot.

Harvest often and at the proper time. Zucchini and other summer squash should be picked when 6 to 8 inches long, or in the case of patty pan squash, when it reaches 3 inches in diameter. The flavor is better than those baseball bat sized zucchini and you’ll have plenty to eat and share. Harvest your head of cabbage when firm and full size. Leave the bottom leaves and roots intact. Soon you will have 4 or 5 smaller heads to harvest and enjoy.

With a bit of planning and creativity you can find ways to increase the enjoyment and harvest in any size garden. [LRW]

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Writer | Melinda Myers Nationally known gardening expert, TV/radio host, author, and columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 gardening books, including Can’t Miss Small Space Gardening.

She hosts the nationally syndicated Melinda’s Garden Moment segments which air on over 115 TV and radio stations throughout the U.S. She is a columnist and contributing editor for Birds & Blooms magazine and writes the twice monthly “Gardeners’ Questions” newspaper column. Melinda also has a column in Gardening How-to magazine.

Melinda hosted “The Plant Doctor” radio program for over 20 years as well as seven seasons of Great Lakes Gardener on PBS. She has written articles for Better Homes and Gardens and Fine Gardening and was a columnist and contributing editor for Backyard Living magazine. Melinda has a master’s degree in horticulture, is a certified arborist, and was a horticulture instructor with tenure.

April|May|June/July 2013

Trail maps available at Elaine始s House of Dreams, Heritage Arts, & Nettiques.

) Flooring Benjamin Moore Paints Wallcoverings Window Treatments Gifts & Collectibles

301 4th St. NE Devils Lake ND 58301-2411 701-662-4976 or 800-726-8014 Fax 701-662-6752

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GREAT FOR:

Employee Incentives

Promotional Giveaways Gift Ideas & more!

Comueghinmuch la it often vis

) 208 Highway 2 West www.devilslakend.com

620 14th Avenue NE | Devils Lake (701)662-4905 | www.heartlandcare.org

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RECIPE

What’s For Supper Tonight?

Written by Sheri Hatten, Nutritious Food Editor

Simple Fruit Salad

Making a quick fruit salad can be creative or simple. I like simple and easy, and here is a favorite of mine. This can be altered with your preferences.

Yogurt Fruit Salad 1 cup of grapes 3-4 strawberries, cut into bite-sized pieces 1 banana 6 -8 oz. container of strawberry yogurt (vanilla is also good) Other fruit such as apples and blueberries are also great in this salad.

Mac and Beans Hotdish

Mix and serve. This makes 2-3 servings. You can double the recipe to have for breakfast the following morning.

The mixture gets runny after a couple of days, so make it fresh or use the next day for optimum quality.

1 can (15 oz.) kidney beans, rinsed 1 ½ pound ground beef 1 ½ cups frozen whole kernel corn 1 can (14.5 oz.) petite diced tomatoes, undrained 1 cup dried macaroni (I used shells, but others are fine as well) 3 Tbsps. chili powder 1 tsp. onion powder 1 tsp. garlic powder 1 cup water ½ cup low-fat shredded cheddar cheese (optional)

Brown the ground beef in a large skillet on medium-high heat. Stir in corn, diced tomatoes, beans, uncooked macaroni, chili powder, onion powder, garlic powder, and water. Bring this mixture to a boil; turn down heat, cover, and simmer for 12 minutes or until macaroni is tender. Optional: Sprinkle with cheese and let stand for 5 minutes to melt the cheese. Serve with fruit, vegetables, and a glass of milk. Makes 6-8 servings.

Helpful Hints

*This is a quick recipe to prepare, but to make it even faster, cook the ground beef the night before. Reheat in the microwave and add to the skillet.

This can save you 15-20 minutes. * If watching the sodium in your diet, you can look for low sodium or no sodium-added canned tomatoes. *If your ground beef is not 90% or more lean, you can put the cooked meat in a colander and rinse with hot water to remove some of the fat. *An option to the macaroni is to use whole wheat macaroni. This will add more fiber. *To make this recipe gluten free, substitute regular pasta for gluten-free pasta. Many good gluten-free pastas are available at the local grocery store; just ask where the gluten-free section is located.

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Do you hear the question, “What’s for supper?” and often wonder, What am I going to make?

This question plagues many of today’s families who struggle to find quick, easy meals that can fit into their busy schedules. I, too, have worked hard over the years to figure out how to fit healthy meals into a hectic schedule. Although I had many mishaps along the way, the combination of great teachers, trial and error, and a supportive family helped me gain the confidence I needed to prepare meals that were not only simple, but tasty and healthy as well.

I grew up helping my mom in the kitchen with stirring, measuring, cooking, and baking. I remember making homemade macaroni and cheese with my mom and homemade buns with my great-grandma. Going out to eat was a special treat and usually occurred on a Sunday after church, and only once per month, at most.

While growing up, I watched my mom, grandmas, and aunts cooking and learned a lot from them. However, even with all this help, I still had to learn many things on my own relating to cooking and baking. And, I had many mishaps along the way—something my family can attest to. I am still learning about cooking and baking, so it takes practice to make “somewhat” perfect.

Over the years, I have searched through countless cookbooks to find new recipes that not only contain fresh ingredients that are easily found at the local grocery store, but are also uncomplicated and timesaving.

It is my goal to share these recipes and learning experiences with those of you who have hectic schedules and need ideas for avoiding the drive-through or grocery store fast-food conundrum. And, it is my hope that with my help, you can gain the confidence you need to prepare meals that are quick, easy, tasty, and healthy.

Please send me your comments or questions and let me know if you liked the recipe. I would also love to get ideas from you for future articles. My email is sherihatten@ymail.com. Happy cooking! [LRW]

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Writer | Sheri Hatten, Licensed, Registered Dietitian, and Certified Lactation Counselor Sheri graduated from NDSU with a BS in Food and Nutrition and a BS in Corporate/Community Fitness.

For the past 20 years, Sheri has worked for the Lake Region District Health Unit as the Lake Region WIC Program Director and Dietitian for WIC and Public Health.

Sheri is married to Bob Hatten and has 2 children: Stephanie Hatten, a senior at UND, and Kendall Hatten, who is a Junior at Devils Lake High School.

Sheri loves to be outdoors walking, biking, and fishing. She also enjoys baking, cooking, and scrapbooking.

701.662.1100 800.880.4213 gondtc.com

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Women’s Health:

Stress Testing in Diagnosing Heart Disease Written by Roxanne Hawley, Radiology Manager

For the first time this decade, there are marked reductions in cardiovascular mortality in women. Roxanne Hawley, Radiology Manager, believes that women often know what they need to do for their own health; however, they are so busy putting others first that they neglect their own health. Although a greater focus is placed on women and their risk factors for heart disease, cardiovascular disease remains the number one cause of death for women in the United States. More women die from cardiovascular disease than men every year.1 Women who have an acute myocardial infarction have a higher mortality than their male counterparts; and women who have symptoms of angina or an abnormal stress test are less likely to be referred for further diagnostic testing.1

Currently, exercise stress testing is the most commonly used method of diagnosing coronary artery disease. If you have had chest pain or have risk factors for coronary artery disease (CAD), your doctor might order a stress test. This is a commonly used test to look at how well the heart works and to determine if you have vessel disease.

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Cardiac Stress Testing – What information does this test give?

• Function and perfusion from one test – it shows how well the heart works. The images show the wall motion of the heart and the heart muscle’s squeezing ability. The test is also able to check for vessel disease • Rechecking the heart after a heart attack (Post-MI risk stratification) • Looking at the heart prior to surgery (Pre-op risk stratification) • Prognosis of coronary artery disease • The study is objective and reproducible • The test tells whether the heart muscles are getting blood and working myocardial viability Cardiac Stress Testing – Who to test? Possible reasons for stress testing.

• Evaluation of chest pain • Exercise induced arrhythmias (abnormal heart rhythms) • Fainting or near fainting • Assessing valve disease and CHF • Assessing the efficiency of medical management • Exercise prescription • Pre-operative assessment • Screening • Abnormal ECG or suggestion of ischemia or infarction (heart attack)

Mercy Hospital offers cardiac stress testing. Colleen Learned, Mercy’s Nuclear Medicine Supervisor, noted, “You don’t need to drive out of town for quality imaging. We provide services for many providers throughout the state.” Colleen added, “We are a community imaging center and are not limited to receiving orders from local physicians. An exam ordered by your physician may be done at Mercy. Ask that the ordering practitioner call and fax the order to our scheduling staff. Or, you can hand-carry an order to our Radiology department. Exams are interpreted by a skilled team of cardiologists in 1 to 2 days.”

To schedule a cardiac stress test, call (701) 662-9691 or stop by the Radiology Department with your doctor’s order.

[LRW] 1

Exercise Stress Testing in Women Priya Kohli, MD; Martha Gulati, MD, MS, FAHA

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A Click Closer

Five Simple Ways to Improve Your Photography Written by Katie Escobar

Like most photographers, I will always remember my first camera. Who could possibly forget something so sparkly, pink and utterly perfect? To this day, I’m not sure what excited me more, seeing my little girl world through the viewfinder or owning yet another Barbie™ accessory. Those were the days of film, negatives and very bad pictures of all the family pets. Although my passion for pet photography hasn’t dwindled, these days I shoot with a DSLR Canon 5D Mark II and work with a wide variety of two-legged subjects as well!

DSLR stands for digital single lens reflex, which means you take the picture through the same lens that you view through. In much friendlier terms, when you think of DSLR cameras, remember that the lenses are purchased separately from the camera body and can be changed out. If you’re looking to take the leap from a digital point-and-shoot camera (or your phone) to a DSLR, I would recommend the Canon® Rebel. The Rebel is the ideal advanced amateur camera, perfect for capturing those priceless daily moments. It is not, however, necessary to buy a new camera to improve your photography! I’m going to share a few basic tips with you that anyone can implement, no matter the experience level.

Tip #1:

Get closer to your subject. Make what’s important to you fill the frame! Getting closer eliminates a lot of unwanted elements so you can focus on the subject. It might seem obvious, but even I have to mentally remind myself during a shoot to “get closer!” for that tighter perspective.

Tip #2:

Take many pictures. The best part about living in today’s digital world is the option to take hundreds or even thousands of images at a time. Logically, the odds of getting a winning shot are much greater if you take fifty frames than if you take just one. This rule especially applies to children and pets, which are constantly on the move.

Tip #3:

Try different angles. Back up, get closer, move right, move left, shoot up, shoot down. The more angles you try, the more likely you will get that perfect shot! A different angle completely changes your perspective and the final product. Besides, different faces look best from different angles, so experimenting with the angle is essential when photographing people.

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Tip #4:

Move your subject off the background. Everyone loves the look of a sharp, clear subject on a soft, blurry background.

One of the ways to achieve this is to move your subject forward.

The more distance between your subject and the background, the softer it will be. Practice by choosing your background and having your subject take 10 steps toward you. I guarantee, you will like the results!

Tip #5:

If it happens once and you miss it, be ready, because it will probably happen again. I have missed the perfect expression or moment of interaction countless times. However, rather than wasting time in being disparaging, I get ready. People (and animals) are creatures of habit and tend to repeat actions and expressions, so if you miss the moment, your next chance is imminent .

Now it’s up to you. Whether you set aside a special time for a photo shoot with your kids or implement these tips during your everyday photography, practice, practice, practice. Your dream of becoming a better photographer is just a few clicks away!

Look for upcoming articles in future issues of Lake Region Woman. [LRW]

Writer | Katie Escobar Katie has worked as a photographer and designer at The Loft Studio for four years. (What initially began as a summer job has grown into a full time career!) Her favorite parts of the job are the thrill of “nailing” a shot, building relationships with clients, and all types of design projects. An added bonus is spending the days with three of her best friends: her mom, Lisa Swenson, and The Loft’s two other employees, Renae Ahlberg and Jessica Newton.

In spite of strong North Dakota roots, a part of Katie’s heart resides in Guatemala, where she met her husband, Esau. Speaking Spanish, video-chatting with Esau’s family on Skype, and cooking traditional meals help keep Guatemala close. To balance out the intensity of creativity, Katie enjoys reading, going for walks, and spending time with her husband and family. Although she hopes to be a mother someday, for now she is content photographing other people’s children!

You can reach Katie at theloftstudio@gondtc.com.

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The Human Side Written by Shannon Teigen

The glossy pages caught my eye as I stood in line waiting my turn at the cash register. The bright, bold words exclaimed some celebrity didn’t want to be called fat while she is pregnant.

I’m supposed to take that seriously? As if any of us want that! Another headline faded into a timeline of photos chronicling the life of a 1950s star, suggesting that she had hidden a facelift from her fans. Admittedly, as I waited in line, I glanced through the pictures, and as my cart inched forward, I shook my head, replaced the magazine on the stand, and thought, “Wow, what troubles.”

As the conveyer belt moved my groceries closer to the register, I noticed that the salesclerk seemed down. She wasn’t rude, but it felt like she just didn’t want to be there that day. We’ve all had those days and can relate to how that feels.

As she scanned my items, we chit-chatted. I asked if she was a college student. You should have seen her face light up! I was surprised to learn that, she was a high school student and having a bummer of a weekend, so the fact that someone thought she looked old enough to be in college made her day.

By the time we were done, she was smiling and engaging with me, the customer in line behind me, and the person bagging my groceries.

I witnessed a wonderful change in that young woman in a few short minutes. The moment wasn’t printed on the cover of a magazine for millions to purchase; instead, that vibrant change was fueled by a simple question: A question that was important to her.

The screaming magazine headlines and touched-up pictures of those who are exalted because of their athletic ability or celebrity status really don’t matter. What really matters in life is being yourself and caring about others, not the headlines. Taking time to show others that you care about them as individuals and that they matter is an important skill that each of us mothers, daughters, sisters, and girlfriends should strive to master.

It’s easy to be caught up in the headlines and forget that, ultimately, it’s about the people—human beings who are full of emotions, dreams, and ideas. Whether it’s in the break room, the grocery store line, or the family room, remember to acknowledge the individuality and importance of everyone with whom you come into contact. I courage you to put someone on a pedestal, not because they are an athlete or movie star, but because on this day you have respected and cared about them. [LRW]

Writer | Shannon Teigen Shannon writes from her rural Devils Lake hobby ranch that is nestled in the peace and quiet of the North Dakota countryside. Her family, consisting of her husband, two teenage daughters, and one son, is the farthest thing from being peaceful and quiet, but she wouldn’t trade it for anything.

After graduating from UND, Shannon established her career with foundation blocks of marketing, sales, customer service, human relations, and communications. She currently holds the position of Human Resource Manager for Summer’s Manufacturing in Devils Lake, ND.

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When Shannon’s not focusing on family or roasting coffee for Little Coyote Coffee—a hobby turned small business— she is passionate about sharing her life’s experiences and motivating others. Whether writing an article for Lake Region Woman or conducting a training session on marketing, Shannon truly believes that you should do what you love and love what you do. You can reach Shannon at thisdaylrw@yahoo.com.

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Mind Over Gray Matter Written and photographed by Autumn Graber

Among the antique lamps, floral settees, and dining room table, which was formerly used as a butcher block on the family farm, sat a very modern woman. The moment you step into Janis Jaeger’s home in Devils Lake, you will see her love for antiques. A passion that I can admire surrounded a woman that I have admired for a long time.

I met Janis shortly after I graduated from high school when she was a codirector with my mom for the Miss Lake Region Scholarship Pageant. I can remember many evenings sitting around the dining room table, listening to them plan the details of the pageant while we laughed until

tears rolled down our cheeks. It was at that time when I began to admire Janis, her infectious laugh, and her honesty.

Anyone acquainted with Janis knows that she is a woman who cares. She loves her family, friends, and mammography patients. For thirty years, women in the Lake Region have been placing their breast health in her hands—literally. Janis just celebrated her thirtieth year in the mammography department at Altru Clinic this past March. Over those years, she has celebrated clear mammogram results with some friends and has been present with others that were about to embark on a journey they weren’t expecting. “There have been many times I’ve walked in and cried with them,” said Janis.

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Little did Janis know that in February of 2011, she was about to set forth on her own journey. “I woke up one night and my arm was twitching,” said Janis. Thinking she had a pinched nerve she passed it off and fell back to sleep. “Within a week, I woke up again and this time Lyle was in bed with me and my arm was twitching again.” Her husband Lyle noticed the event and the next morning commented on her not so restful sleep. “He said, ‘You were breathing like you were running,’” said Janis. “He said, ‘You stopped breathing and I thought you died.’” Janis shrugged her shoulders, admitted she had a seizure, and changed the subject. “Why worry until you have to worry?”

On Monday, Janis immediately saw her doctor, who ordered an MRI for that following Thursday. When Janis received the results on Friday, an appointment was already made for her at Mayo Clinic for the following Monday.

Janis was diagnosed with a grade 3 anaplastic astrocytoma brain tumor. A woman who has been so active in the fight against breast cancer was looking in the face of her own dragon.

There was not a moment to waste. Doctors wanted the tumor removed immediately and performed surgery on Janis that same week on February 11, 2011—what she now calls her new birthday. “Fortunately, seven months before my surgery, they put an MRI scanner in the surgical room, so they did the surgery under MRI guidance,” said Janis. “That way, they know for sure how much of the tumor they got.” Janis was placed in the MRI scanner three times during her surgery and her surgeon was confident that he removed 95 percent or more of the tumor.

Janis was release from the hospital that Sunday, spending less than 48 hours in the hospital. She returned home for two weeks of healing and then traveled back to the Mayo Clinic for six and half weeks of radiation and chemotherapy. “I went on a cancercation,” said Janis. While in Rochester, Janis and her sister Connie, who joined Janice on her cancercation as moral support, stayed at the Hope Lodge. “I wanted a vacation and I had to take cancer along.” The time spent with her sister was treasured. The two made sure they walked at least two miles a day and did a lot of hat shopping. After a radiology session, Janis was told by someone at the clinic that she was the only woman who comes out of the radiation room smiling. “It was probably because I had told a joke back there.”

Once her six and a half weeks at Mayo Clinic were complete, Janis had six more months of chemotherapy that she had to take in pill form. “I was lucky,” she said. “I didn’t get sick until that last month. It was October and October is my month.” You see, Janis is the biggest witch in Devils Lake—on Halloween, that is. I would say her haunted house is known and feared by all. “It was the week of Halloween and I was really tired and exhausted.

I knew that the kids would want to see the haunted house, so there I was standing outside on Halloween.” The Jaeger house is decorated in one day for Halloween and then all the decorations are removed the next day to intensify the experience for the tricko-treaters. “I build memories for the children—that is why I do Halloween.”

Pictured: Janis (the

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witch) with her daughter Emily.

“I’ve been doing a lot since I’ve had this abrupt warning that we are all born to die. Now I’m trying to get my life organized,” she said. “I’ve been such a positive person through this whole thing.” While at Mayo Clinic, cancer patients must visit with a social worker to talk about their cancer and help sort out their feelings. During one of Janis’ meetings with her social worker she noticed the woman was smirking and asked why she was laughing? “She said, ‘Where did you come to have this positive attitude?’” To which Janis replied, “I think it’s the years that I’ve worked with the mammogram patients.

I’ve always been an advocate for them and I always tell them this is the bump in the road of life and this is my bump in the road of life.” Janis never felt sorry for herself during her treatment and realizes everyone goes through trials and tribulations. “If you feel sorry [for yourself], you are going to make everyone around you feel bad, so I just take every day as it comes.”

In fact, Janis’ family wasn’t the only driving force for her to return to her normal life. She needed to get back to her mammography patients. “I have this commitment to these women and they become part of my family. I love to see them once a year. It takes a special type of person to do that job.”

Janis has always participated in Relay For Life in either a fundraising event or during the walk. “I’ve always been out there walking to show my mammogram patients that I am committed to a cure for cancer, so it was surreal the first time that I walked after I had been diagnosed,” she said. “My name was on a bag and I thought ‘what the heck?’”

Janis has seen, first-hand, the advancements that have been made due to funds raised during events like Relay For Life. “I’ve seen the benefits of the funds going in to finding treatments for breast cancer. I’ve been in the field for 30 years,” she said. “Years ago, there weren’t as many treatments as there are today. Every day is a new day to a new treatment.”

Janis is determined to live to a ripe old age of 80, but realizes we are never promised tomorrow, so she lives for today. “I do know that the immune system is broken down somewhere and the cancer attacked.” Early on in her treatment, her doctor asked her if she had ever had Epstein-Barr.

Janis was surprised by this question because ten years previous, she had suffered from it after not getting enough rest and pushing herself too hard. However, Janis admits she can’t blame her diagnosis on anything and feel sorry for herself. “If you feel sorry for yourself, you can’t heal your heart. You let it go and learn from the lesson.”

Before traveling to Mayo Clinic for her first treatment, Janis remembers her brother-in-law telling her to “go down there and look the dragon in the eye and conquer the dragon.” She said, “That is what I’ve done.”

Janis believes cancer isn’t any different from any other disease. “It’s just that when people hear the big C word, they think you’re going to die,” said Janis. “There is life after a diagnosis. Live each day and let go of the baggage.” [LRW] 2013 April|May|June/July

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