Fargo Monthly March 2021 by Spotlight Media

MARCH 2021

COMPLIMENTARY

Johnathan Judd

Former Moorhead Mayor

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We all strive to feel and look our best. How we feel is one of the fundamental principles of health and wellness. Oftentimes, we take our health and well-being for granted, but it is perhaps the most important facet of a happy life. Whether it is eating right or exercising, getting motivated to be healthy can sometimes be a struggle. This month, we are here to meet you where you are at in your health and fitness journey. Whether you are beginning, continuing or returning to a healthy lifestyle, we have the stories and resources for you.

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OWN YOUR JOURNEY hen I started working here at Spotlight, I weighed around 210 pounds. At the time, I was considered borderline obese given my height, weight, age and body metrics. I was gross, my pants were no longer fitting and I was not comfortable in my own skin.

pounds. The journey is far more rewarding than the destination

That needed to change. In January 2019, I set out on a goal to lose weight and get back to a respectable and healthy weight. With 170 pounds as my goal, I began exercising and eating properly. Some two years later, I can say I dropped all that weight and have moved on to other health and fitness goals.

This is your journey, not anyone else's. Sure, you have people that help you and motivate you along the way, but this is your body. Throughout my entire life, I was VERY self-conscious in gym settings because I was concerned about what other people were thinking. I was more obsessed with what they thought of my body than my own opinion.

Staying committed to anything is the biggest challenge we have as people. I was no different in this journey. I learned some things about commitment over the last two years. Regardless of where you are in your health and fitness trek, I hope these help.

3 TIPS TO STAY COMMITTED 1. Leave Your Ego At The Door

This is the biggest thing I struggled with when beginning this journey. I thought I would be able to hop in and immediately get in shape and be able to lift all of these weights. That is not how it works. Like anything in life, progress takes time and you must understand that things will not occur overnight. It took me a month and a half to lose my first pound. Was I pissed? Yes, but you cannot let that deter you, let it fuel you. Part of that starts with you placing realistic expectations on yourself. If you go to a gym after two years of not exercising and expect to squat 250 pounds, you're probably going to hurt yourself. Be real with yourself even if it means damaging your ego. Imagine the confidence you will gain when you finally are able to squat that 250

If you want to live healthy and well, you need to take your ego out of the equation. 2. This Is All About You, Not Anyone Else

That is the exact wrong way to approach this. Who cares if some guy scoffs at what you're lifting on shoulder press. Who cares if some girl gives you a glare as you walk on the treadmill. This is about your body. Make sure you remember that the next time you step into a gym. I know I was intimidated the first time I did, but then I recalled that other people's perceptions of my body or my workout routine DO NOT MATTER. It's all about you, so be a little selfish and focus on what you can do to improve. 3. You Consume Food. Do Not Let It Consume You. Listen, food is extremely important to a health and fitness journey. One of my favorite fitness YouTubers, Jeff Nippard (highly recommend his videos if you want more information on diets/nutrition), equates to food being the gasoline to your body, the car. Eating healthy is the most difficult aspect of health. Sure, we can exercise for hours, but it doesn't mean much if we're fueling our bodies with Oreos and Big Macs.

That might work for someone with stupid genetics, but it will likely not work for you. I highly recommend tracking your food on a daily basis (MyFitnessPal is my suggested app). With that app, you will know exactly what is going into your body and the nutritional information behind it. Is it okay to have a piece of pie or a greasy burger once in a while? Absolutely! Cheat days are the best thing ever. However, every day cannot be a cheat day. Find the foods that work for you and your body and stick to them as best you can. Control your food, don't let it control you. Stay disciplined in your meal plan, it's just as important (if not more so) than your exercise plan. Also, start reading the nutritional information on your food at the grocery store. I could go on with more, but I only get this half-page... Obviously, I am not an expert, but I want to help. Please reach out to me at the channels below if you are stuck and need some motivation, resources or tips. nolan@spotlightmediafargo.com Instagram: @IAMNOLANP Twitter: @IAMNOLANP I'd love to see our community embrace a healthy lifestyle! Don't forget to stretch...

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ormer Moorhead Mayor Johnathan Judd began his own journey toward a healthier lifestyle about four years ago. “I had a doctor that was a pretty straight shooter just tell me if I don’t make my weight loss a focal point of my health it wasn't going to end up very well, to be brutally honest,” Judd said. Judd has always chosen doctors that are straightforward, holding him accountable for his weight loss and fitness journey. “I had been physically fit as a high school football player, at least through my high school years and early college. But going to college, going to law school, I just kind of let myself go,” Judd said. “It took a doctor telling me straight that I had to make a healthier lifestyle choice.” Judd’s first step after receiving this news from his doctor was to take advantage of the gym membership he had been paying for. He then took baby steps to gradually integrate more active habits into his daily routine. A big part of this was getting a better handle on his diet. “You can go to the gym, all the time but if you're not changing your dietary habits you're not going to see a lot of change,” Judd said. “I started cutting out a lot of bread from my diet and started eating a lot more green vegetables.

24 | MARCH 2021 | FARGOMONTHLY.COM

Vegetables became a much bigger staple of my diet. For me, short-term dieting didn't work. I had to make a complete lifestyle change that was going to be a long-term approach rather than a shortterm diet. That was more effective for me.” Judd emphasized that his strategy may not yield the same results for everybody, but it is what helped him start to see results. Everybody’s body is different and it will react differently to various stimuli. No one’s fitness journey is going to be the same as anyone else’s, so it becomes important to manage your own personal goals and progress rather than comparing yourself to other’s fitness journeys. “It’s your personal journey. It's no one else's journey. What works for me, may not work for everybody. Have your own goals.” In regard to exercise, Judd started small. He began walking and had gotten a standing desk for his job at the time. “The walking stepped up to running. Jogging to actual running,” Judd said. “I started doing just basic push-ups and situps around the house.”

their practices instead of standing and watching, I would get up and walk around the field, simple stuff like that. Getting it in when I could fit it in, as far as those times to be moving.” While the advice from his doctor was one of Judd’s initial motivators, he noted that thinking about the future was also a great inspiration. “The biggest motivating factor to be honest is I hope to be around to see my grandchildren,” Judd said. “I want to be able to control those factors that increase the likelihood that I can be around to meet my grandkids. That's really the bottom line.” Judd has lost 115 pounds over a threeyear period. Now, Judd is only 30 pounds away from the weight he was at when he graduated high school. There were ups and downs along the way, but each failure became a motivator to keep moving forward. “I've learned there are going to be weeks where you're not going to probably eat the best. But next week you get back on your grind. I know what my triggers are and learn to avoid those triggers.”

Already being short on time between work and raising a family, Judd had to make time for fitness whenever he could fit it in. He incrementally built up the intensity of his workouts

To avoid late-night snacking, Judd would drink a couple of glasses of water instead before going back to bed. Even just getting as close to eight hours of sleep a night can have a significant impact on general wellbeing and health.

“I'm active with all my kids so I had to fit it in between their activities. At

One of Judd’s current goals is to run a half marathon. His previous completed

goals included running the 5K and 10K as part of the Go Far Challenge and finishing a 50-mile bike ride. These goals give him a reason to keep going to the gym and continue to stay active. Judd isn’t concerned about the competitive aspect of these goals, but the accomplishment of being able to complete these feats after putting in many hours of hard work and training. “My journey is mine alone and you define your journey to a healthier lifestyle. I honestly swear by having accountability partners. I've got an accountability partner that I check in with daily, regarding my calorie intake or my food intake. Two gyms that I go to that I know the owners personally, and I get phone calls from them saying, ‘Haven’t seen you in a while.’ That's the accountability that I need to make sure I'm on track with achieving my goals throughout my journey.” The intent of an accountability partner is to help a person keep a commitment. Even on the days when you're juggling family, work and everything else, they can still help you take those little steps to make a big leap. Throughout his journey, Judd has been open about the successes and struggles. He has even shared his story through social media to help other feels inspired to adopt a healthier lifestyle. “My purpose for sharing is merely to inspire others, especially during COVID. I'm not honestly a social media poster, 25

but when I was a leader in the community I felt like I had to set a good example, especially with a lot of people struggling with mental health, which also goes into physical health. I wanted to be a good example to people in the region to say, ‘This is how I'm making a personal choice to handle stress.’” By sharing his own ups and downs, Judd hopes more people can turn fitness into a positive outlet. Judd also offered his key piece of advice to change your lifestyle. “If somebody that cares about you is saying ‘I'm really worried about your health,’ you have to listen to them. That's truly the first step. Stay proactive. Find that accountability partner that's going to motivate you to get started.” Since making exercise and healthy eating a priority, Judd’s noticed a significant improvement in his daily life. From eating more vegetables and adopting intermittent fasting to finding opportunities for physical activity, Judd has gained more control over his life while building a healthier lifestyle.

healthy lighter meals, I feel more energy. I think clearly,” Judd said. Judd has become a prominent figure and voice in the Fargo-Moorhead community following his run as mayor of Moorhead. He is using his platform to communicate the importance of living a happy and healthy life while sharing his own experiences as an example. “Looking back, I'm really honored and grateful to have served as mayor,” Judd said. “I'm truly honored that the residents of Moorhead trusted me to do the hard work on behalf of the city. I was grateful and blessed to have a great team, the city staff, the city council that really did all the hard work. I have nothing but fond memories of serving in that role. It definitely was a team effort, and they definitely made the work very rewarding and fun.”

“You feel better. I’ve noticed a dramatic change in how I approach life. After I've eaten 26 | MARCH 2021 | FARGOMONTHLY.COM

EHP PERFORMANCE reating a Medical Fitness Facility was always a dream of Karla Wolford’s. “When I first was out of graduate school, the idea was so foreign, so new. I just didn't think I could pull it off but I've been out for 12 years now. It was time to address people's mental, physical, emotional, psychological wellbeing.” 28 | MARCH 2021 | FARGOMONTHLY.COM

Wolford is a Certified Chiropractic Sports Physician as well as the CEO and Clinical Director of EHP Performance, which was recently certified as a Medical Fitness Facility by the Medical Fitness Association. EHP, which stands for elevate human potential, is the only certified Medical Fitness Facility in Minnesota one of few certified facilities in the United States.

A medical fitness facility provides the necessary programming to safely and effectively help people to develop, initiate and maintain an active lifestyle that minimizes the risk of illness and promotes health and wellness, according to the Medical Fitness Association. For EHP Performance, this means providing individualized care and creating a supportive community to help members reach their goals and treat a variety of physical, mental and emotional ailments, all overseen by a network of medical professionals. “As a new athlete, you can come in and you have a sports physical with myself,” Wolford said. “Then we can go over any previous injuries, ailments, physical, mental, emotional. That way we can help you through them. Not just me but my entire team.” Following an athlete’s initial visit they get an exercise prescription that follows the American College of Sports Medicine Guidelines. The exercise prescriptions include exercise plans and lifestyle changes. Each athlete is assigned a 90-day health coach that consistently checks in with the athlete over progress and goals. “One of the greatest attributes is during our initial meeting with people, you meet with me for the physical and then you meet with our head coach who goes through a movement screen and a fitness assessment so we can see where you're at,” Wolford said. “We have a couple of different program options based on where you're at and also offer personal coaching if you need to gain some confidence before being in a small group setting.”

One thing Wolford emphasized is that EHP Performance is a place for everyone, from beginners to the more experienced. Many of the people that come into EHP Performance are just beginning their own fitness journeys. “Feeling nervous and unsure are very common things that we usually discuss with people in that initial visit. Honestly, if people weren't feeling a little bit of that, I would wonder what was wrong,” Wolford said. “Say you're brand new, you likely aren't doing as much weight. We're really going to focus on your technique. We coach you through everything we do, not just instruct from the front of the class. We acknowledge the things that the athlete is doing really well, not just taking the athlete down for something that they can improve on.” EHP’s coaches are degreed and certified to guide members through every movement, how to do it, how it should feel and how to get the right stimulus out of it. The gym also utilizes heart rate monitors to do zone training for all members but it is specifically important for cardiac rehab. Because of EHP’s designation as a medical fitness facility, it is able to help guide people through their recoveries. Wolford can work with a patient’s physical therapist to build a program to best support the member’s rehabilitation. When asked what types of people are members at EHP, “We have a lot of moms who are just coming back from having kids, or people coming 29

back from an injury or maybe COVID hit them really hard and they've just been out of caring for themselves for a long time. We typically modify workouts for people so they feel confident in what they're doing, and just try to encourage them to trust the process. A positive healthy change is in the habits, the repetitions, the consistency. It's not a sprint to the finish line here.” There are many keys to staying motivated and healthy, but Wolford said the first and foremost is understanding your goals in life. If a health coach can understand your own goals, the easier it will be to achieve them.

EHP performance EHPCrossFit.com 218-512-0515 1400 25th St S Moorhead, MN 56560

Second, Wolford emphasized the importance of self-discipline. Keep a routine as best as you can. Third, find a supportive community that strives for the same goals as you. “You tend to be like the five people you spend the most time with,” Wolford said. “So the more time you spend in a community of happy, healthy and fit people, the more you're going to be happy, healthy and fit.” The fourth key is understanding whether your goals are intrinsic or extrinsic. An extrinsic goal is externally motivated, such as wanting to look better in a swimsuit. These extrinsic goals are more concerned with the perception of others. However, understanding your intrinsic motivations can yield greater success. “Intrinsic comes from the inside, about what really fuels that

fire,” Wolford said. “So if you can tap into your intrinsic motivators, you're going to last much longer than if you're extrinsically motivated.” Wolford’s comprehensive approach to fitness and well-being fosters an effective and sustainable route for individuals to pursue their fitness goals as well as address any hurdles toward reaching those goals. “Sometimes people don't realize how much life plays a toll in health and fitness goals. There are so many questions that factor in. Do you have kids? Do you have a family? What's your work stress? Financially, how are you doing with everything? That is all going to play a toll. How's your sleep? Do you drink half your body weight in ounces of water a day or more? And the kicker is nobody likes to think they eat badly. What are you eating? What are you fueling your body with?” EHP Performance team includes nutrition coaches and mental health professionals on the medical board in addition to its CrossFit trainers. “We're able to do all these things from a coached aspect, not just an instructed aspect,” Wolford said. “I think that makes us a really great place for anybody to start out. Our whole premise is elevating people's human potential. No matter if you're a beginner or elite, we want to bring you to your potential.” 31

Nutrition 101 NDSU professor and extension food and nutrition specialist Julie Garden-Robinson gives you some insight into dieting and nutrition. can't miss it. If it's a cup then everything on the label relates to that.

Julie Garden-Robinson

I have two titles. I'm an extension food and nutrition specialist for the state, and then I'm a professor on campus at NDSU. My area is nutrition food safety and health. And what do I do? Depends on the day. I coordinate education for all ages across the state. I work with our extension faculty. Literally, every county has some type of extension presence. In any of those disciplines, whether we're talking about food entrepreneurs, food safety and food pantries to nutrition education for people.

I would say that you should work with a professional. Maybe a registered dietician would be your best bet, somebody who has studied nutrition and can truly assess your diet, and where you are. There's a lot of nutrition information all around us, you can get any answer you want, but it's really best to go to a professional if you're really looking at your diet because they will be able to assess it. Then figure out where you are, what are your issues. I came upon a system several years ago that I thought was really valuable. The first thing is to set a specific goal. Then three reasons why you want to meet that goal, whether it's eating more vegetables or whatever it happens to be. Then five ways to make it happen. That can work for almost any kind of goal, fitness goal, nutrition goal, life goal. Let's say, the goal is weight loss, that's often what people are thinking now post-pandemic. Thinking about your portion sizes and knowing how to read a nutrition label are two important things. We have resources on both of those pieces. One thing that's neat about the new nutrition label is the serving size font is quite large. The font is big so you 32 | MARCH 2021 | FARGOMONTHLY.COM

In just getting started to eat healthfully start small, just one goal at a time, one step at a time. Around the new year's resolutions, for example, people are going to change everything. That just doesn't work because it becomes overwhelming. So pick out the most important goal. If it's about weightloss, learning about portion size is really important, but also thinking about the variety in your diet. Most people tend to eat very similar things because that's what they know how to cook. But trying to get more variety, especially in terms of fruits, vegetables and whole grains.

This is true of any age, from little kids through adults, people are really short on their vegetable and fruit intake. Some of the reasons in our part of the world are sometimes those foods are less available depending on where you live, or maybe they're cost-prohibitive. We all should be aiming for a total of at least four and a half cups of fruits and vegetables a day, and that often is surprising to people. A very small percent of kids and adults meet that goal. The reason that we in nutrition promote eating fruits and vegetables so much is because of the health benefits. Eating more plant-based foods fruits, vegetables, whole grains can decrease our risk of cancer, heart disease, diabetes, those diseases we might think of when we're older but those have roots when you're young. We should make at least half of our grain choices whole grain. We're low in fiber. That's very much an issue. I did see a stat that only five percent meet their fiber needs. Men need about 38 grams of fiber a day and women about 25. It's all on that nutrition label so that's a key to knowing what you're eating. I would certainly advise that people start using

those tools that we have and working with a professional to assess their diet to see just where they miss things. We just finished a program we're releasing next week all about vitamin D. Vitamin D, we can get from the action of sunlight on our skin. Of course, not many of us are standing outside in the winter. In those cold winter times, we're not making that vitamin D in our body so we have to get it either from food, and there aren't a lot of foods that have vitamin D, or supplements, like vitamin D3. Vitamin D is an issue all across this upper part of the United States with cold temperatures. Vitamin D plays a role in a lot of diseases. It's known because it helps keep our bones strong but it also is linked to mental health issues, depression or long-term chronic diseases such as heart disease. There was some research that came out during this whole pandemic that people who were low in vitamin D status, as measured in their blood, had more risk of more severe outcomes because they didn't have enough vitamin D. I write a column called Prairie Fare and I did a whole column on vitamin D. You have to be kind of careful with that because the other thing we were running into in our world of extension was people were taking huge amounts of it. Vitamin D doesn't prevent it, just if you get it it might not be as severe. Fruits, vegetables and fiber. That would include more whole grains, beans, edible beans, Vitamin D. Overall, there's a lack of variety in people's diets. What we're getting too much of is probably sodium, some of these things that are detrimental. That's where the nutrition label can really help you. It has all of these components and now vitamin D is brand new to the label because of all the new research, it was never on labels prior to the last couple of years.

grocery list and with your healthier food plan. We encourage people to use methods such as roasting, baking, steaming, grilling, those methods that don't add a lot of calories through fat. For example, anytime you drop things in oil, you're going to have more fat content, more calories. We used to be really focused on fat in nutrition and we're not so much focused anymore. We're more looking at the type of fat. Some fats are certainly healthier than others. You can trim down on calories with methods like baking and grilling and sauteeing.

Probably the best advice, and sometimes my husband and I fail on this one, you should never go grocery shopping when you're hungry and create a list. Creating a shopping list and even keeping a little piece of paper on your fridge for when you run short of things. We have five weeks of menus and recipes if you go to the website under food preparation. We have a whole series that was developed for young adults, it's called Cooking 101. There are probably a dozen in that series. Grocery shopping and food preparation really change throughout your life. You grew up in a family so the recipes were larger. Through time you go out on your own and suddenly you're cooking for one or two. Nutrition educators will tell you to shop the perimeter of the store. That's more of your fruits and vegetables, bread and meat. Once you get in those inner aisles that's often where your more processed foods are. You just have to think about the layout of your store and try to stick with your

You can really save a lot of money if you make your own food. My son likes to eat a lot of rice and beans and that’s certainly a healthy option, those dry goods that you can use in a variety of ways. Frozen fruits and vegetables are basically just as healthy as fresh options. Don't think that if you're not buying fresh that frozen doesn’t count. Canned are nutritious as well, and they do count as fruits and vegetables toward that four and a half cup goal. But sometimes our canned goods, like kidney beans and canned corn, can have a significant amount of sodium so we suggest draining out the liquid and rinsing them off. That will take off some of the sodium. What I often hear from people, depending on their household size, is that a loaf of bread is too much. They'll get sick of eating bread, so we also have how to freeze almost anything on our website. We do have these freezer guides. So, if your family unit is not large, you can still buy in bulk but you might have to do a little bit more work so that you can keep that food fresh and able to be used. We have a whole series called pinching pennies in the kitchen, and that is about how you can use what you already have to make recipes like casseroles, soups. Like what can you do with that leftover bread? You can freeze it, but you can make it into croutons. There's a lot of different ways you can use it. Our agency also tries to reach out to people with fewer financial resources. We have a lot of budget-minded information. And certainly, with the pandemic, we've certainly seen a 33

need to provide that sort of information for everybody. Stretch your dollars.

I think it's important to personalize what you eat to your needs. We don't advocate fad diets or quick weight loss because those usually fail. A diet that's really restrictive is basically impossible to keep following and it's not good for your body. Another excellent tool, and it's free, is myplate.gov. You can go in there and it will help you determine what your needs are based on your age and activity level and it will actually print out a guide for you to look at. Stay away from fad diets, they're pretty tempting. There's a lot of advertising on TV and all these infomercials and stuff coming at us from everywhere, but the best diet is a healthy eating plan, one that you can sustain and is tailor-made for you. If you had a health condition like high blood pressure or diabetes or prediabetes, certainly our tools can help you and you don’t have to follow something that might be impossible.

I'm not a specialist in physical activity but I'm in a department that has specialists in physical activity so I've certainly heard about it. A lot of my students actually are athletes. What’s important for those of us who are not athletes, is to find some kind of regular physical activity that you can keep doing that’s sustainable. Walking is probably one of the easiest ones for anyone with the capability to walk. We suggest aiming for at least 30 minutes of moderate physical activity on five or more days of the week. That can be walking. It

even counts if I have a 15-minute break and I go walking around the Student Union here. That counts toward that 30-minute goal. Regular physical activity can be anything. It can be yoga, walking your dog if you want to pay for a gym membership, or whatever. It should be something that you can sustain and keep doing because nutrition and physical activity go hand in hand. You can't just do one and not the other. It's really important to do both because the combination of these two things can really make a difference in helping prevent all these chronic diseases, cancer, diabetes, heart disease. We can't change our genetics, but we can change our lifestyle.

To go back to weight loss, some people think that if they skip meals that's a healthy way to do it. And what we do suggest is regular meals and snacks and maybe lesser portions throughout the day. There are all kinds of philosophies on weight loss, there are 100 different diets that you could follow, but they should be personalized to your needs. What we typically tell people is to evenly space their food throughout the day. Have some protein in the morning because that'll help sustain you as you're going about your work and have a little snack at about 10 a.m. or mid-morning and have your lunch. But don't eat huge amounts, it's portion sizes that are very important.

we don't have as strong an ability to know when we're thirsty anymore. So, just that regular consumption of fluid. Think about what kind of beverages you are consuming. Those can add a lot of calories. So if somebody loves to drink pop, the easiest thing for them if they wanted to lose weight would be to just switch from pop to water. That can be 200 or 500 calories a day that you're cutting out. You could actually lose a pound a week technically, I’d have to do the calculation, but that simple change could lead to weight loss and improved health. Fluids are also very important, especially if you eat a lot more fiber, you need more fluid. To learn more about Julie's work and diet/ nutrition trends visit the NDSU Extension: website at ag.ndsu.edu/food or find Julie's columns at prairiefare.wordpress.com.

One thing we didn't talk about is how important it is to maintain your hydration, drinking water and fluids throughout the day. I always have a cup of coffee or water with me. Regardless of if it's cold outside or hot outside, hydration is really important and it's something that as we get older 35

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tone Town Grill in West Fargo is serving up a one-of-a-kind dining experience where guests can customize their meals from a large selection of healthy whole foods. Owners Jessica and Marty Larghe were inspired to make fresh food more approachable and delicious, and thus arose Stone Town Grill’s large fresh food bar and 12 madefrom-scratch sauces inspired by cuisines around the world. Nearly everything on the menu is made from scratch in-house. Guests build their own salad, grain or noodle bowl beginning by selecting their base, choosing from a variety of grains, mixed greens or noodles. Next, select from over 20 fresh vegetable options plus meat and plantbased protein choices. Then choose a sauce, ranging from flavors like TexMex to Korean BBQ, before dropping your bowl off at the grill to be cooked. Stone Town Grill is independently and locally owned. Even the restaurant’s coffee, desserts, craft beers and pasta are locally sourced. “It's important to us

being locally owned that we use as many locally owned companies as we can,” Marty said. Both Jessica and Marty have backgrounds in the restaurant industry. The idea for Stone Town Grill came from the flavors they’ve experienced through traveling and how they cook at home: gluten-free, a lot of vegetables and made from scratch. On a trip to Zanzibar, Tanzania, which used to be a major spice trade hub, the Larghes were inspired by the city’s vibrant spice blends and cuisine. Stone Town Grill’s name pays homage to Stone Town, Zanzibar. “At that point it was like, ‘Wouldn't it be nice to find a way to incorporate these spice blends somehow into a concept,’” Jessica said. “That idea is loosely brought in here, with the sauces from around the world. All of our spice blends are made in-house. We blend everything in-house. We just wanted to take the element of simple food that's fresh and whole and you know what it is and being able to get exactly what you want in your bowl.” Jessica began creating and testing sauce recipes a few years

ago and the couple officially began pursuing the restaurant in 2019. “With this concept, we wanted to keep things customizable,” Jessica said. “We know people appreciate having a fully customizable meal and we wanted to make healthier fresh food really approachable and have different flavors. So the big thing for people is they have all these great choices and they can make something fresh and healthy.” Stone Town Grill’s menu offers delicious options that can accommodate nearly any diet, dietary restrictions and food allergies. Diners with celiac disease can build delectable gluten-free bowls. All of Stone Town’s flavorful sauces are even gluten-free. And omnivores can build a filling meal from Stone Town’s selection of proteins and enjoy the menu’s chicken wings. For people wanting to eat healthier whole foods and those with autoimmune conditions or allergies, Stone Town Grill strives to be a safe and delicious dining option.

sauteed with some sweet potatoes and a good sauce, I'll eat loads of kale. Obviously, meat has its purpose and grains, but we really push the vegetables.” Learning how you best like your vegetables prepared can be instrumental in deriving the most enjoyment from eating them. That’s what Stone Town Grill sets out to do, create new flavor combinations and dining experiences for its guests while building a healthy and filling meal. “Just because you're eating healthy doesn't mean it's gonna taste bad,” Marty said. “You can be creative and you can have fun with it.”

StoneTownGrill.com 701-532-1797 705 32nd Ave. E West Fargo, ND 5807 “Our long-term goal was to build an approachable restaurant in town that people could come and try different foods,” Marty said. Stone Town Grill’s emphasis on creating healthy meals is also carried into the restaurant’s innovative cooking process. The restaurant utilizes electric steam grills to simmer food at 250 degrees to retain the food’s nutritional value and add to the flavor of the meal. “When you cook over high heat or you're frying things you can break down a lot of the nutrients,” Marty said. “When you simmer, we actually build a nice slow heat into the meal. The heat will last longer and we believe you get more flavor out of it.” Stone Town Grill is an incredibly convenient and healthy option for eating out. The healthy eating philosophy that Jessica and Marty implement at the restaurant can also be weaved into your everyday routine. “I think the main thing is knowing what is going into your food, avoiding all those chemicals and preservatives, all the extra stuff that goes into highly processed foods,” Jessica said. “The more whole the food can be to start with to make the meal, I think overall it doesn't matter if I eat some bread here or there because it has whole ingredients in it.” “A big thing that people who are serious about or at least looking into a healthier diet, is looking at portions,” Marty said. “If your idea is to eat healthy, a lot of it is portion control.” “The other thing I really focus on and think helps a lot with healthy eating is we have so many vegetables here. Vegetables are good and they're fun and the sauces can help make them more palatable,” Jessica said. “I don't like raw kale, but if I get it 38 | MARCH 2021 | FARGOMONTHLY.COM

At Home Wellness Exercises To Jumpstart A Fitness Journey At Home

Snacks To Substitute At Home

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Push-Up

What's It Working? Chest and Triceps Why? Perhaps the most hated exercise by any person, regardless of their fitness level, push-ups take us to the days of gym class and tests of strength. They do not need to be that scary though. While you may be conditioned to hate push-ups, they can be modified or made easier too. Dropping your knees to the ground on a push-up has ZERO shame in it. Your middle school gym teacher may have said differently, but he is not you. Listen to your body and modify!

Squat

What's It Working? Quadriceps, Glutes and Hamstrings Why? There is really no way to avoid some variance of a squat when beginning a health and fitness journey. The legs and glutes are one of the biggest muscle groups in the entire body and are vital to wellness. Begin with a simple bodyweight squat and graduate to some resistance as time passes. However, NEVER sacrifice weight for proper form to avoid serious injury.

Protein Chips

Almonds

Calories: 140 Carbs: 4g Fats: 4.5g Protein: 18-20g

Calories: 170 Carbs: 15g Fats: 5g Protein: 6g

The fact that these exist and have not become the most popular snack in America is confusing. They taste equally as indulgent as regular chips with less fat, fewer carbs and more protein. Give them a try and you will be hooked.

We all want to cut down fat in our diet and on our waistline. While almonds are fatty by nature, they are full of healthy fats that your body needs to keep running efficiently. They are a delightful snack that helps fill your fat intake for the day.

Dips

What's It Working? Triceps Why? When we talk about squats, it is almost an exercise you cannot avoid. The tricep dip seems like an exercise that people readily avoid. While the tricep muscles are a small part of your arm, it is one of the most important pieces in full-body wellness. Dips are an exercise that can be done anywhere in the house too. Simply make sure that your elbows are as parallel as possible. If you don't feel a burn in the back of your arm, you need to adjust your form.

Burpees

Crunch

What's It Working? Full Body/Cardiovascular Health Why? Nobody likes burpees. If they say they do, they're lying to look cool. Yet, they are one of the few bodyweight moves that require every major part of the body to be involved. You will be using your arms, your chest, your back, your shoulders, your core and your legs. On top of that, it is a great way to include some cardio in a bodyweight workout.

What's It Working? Abdominals and Obliques Why? When asked why you exercise your abs (or core), 95 percent of people will say: "to get a six-pack". That does not need to be the end goal though despite that being the common theme. Core strength is incredibly important to the entire body. A weak core usually means other areas of the body are weak too. It may be a pain, but it is so worth it.

Greek Yogurt

Rice Cakes

Calories: 120 Carbs: 14g Fats: 0g Protein: 15g

Calories: 120 Carbs: 24g Fats: 2g Protein: 2g

No fat, low carb and high in protein, Greek yogurt can become a real game-changer for your diet. Be sure to check the added sugars before purchasing as well.

Rice cakes are not always for everyone. Sometimes it is the texture that throws people or it could be their lack of flavor (if you buy the plain ones). To be honest, chocolate rice cakes and a little bit of peanut butter is a snack that is as flavorful and enjoyable as any cookie or other sweet. It is also quite low in calories (depending on how much peanut butter you use).

Ready For A Challenge? Break a sweat with this at-home workout: - Squats (as many reps for two minutes) - Dips (as many reps for two minutes) - Push-ups (as many reps for two minutes) - Crunch (as many reps for two minutes) - Burpees (as many reps for two minutes) Count your reps for each exercise and jot it down. As time progresses, see your numbers rise. Keep in mind, repetitions are just that, they are only a benchmark to improve in the future. Do not lose confidence or motivation because you don't see a certain number when you complete each exercise.

Cottage Cheese (One percent) Calories: 80 Carbs: 5g Fats: 1.5g Protein: 13g Cottage cheese has the potential to become an unhealthy snack in a hurry. Depending on what fat percentage you purchase, cottage cheese can become a fattier snack if not consumed in portions. Cottage cheese also has naturally occurring sodium that is higher than the other snacks on this list. Do yourself a favor and buy a lower fat cottage cheese (one percent or so) and do not buy any flavored cottage cheese. Those are packed with added sodium that actually makes the cottage cheese extremely unhealthy. 41

Creating Meaningful Change Chamber Leadership group aims to educate and foster change with a special New American Community Connection event on April 1 at Avalon Events Center.

The New American population is one that plays a vital role in the past, present and future of our community. Oftentimes, they arrive in America seeking reprieve and a new opportunity for themselves and their family. In turn, they have become valuable members of our communities. New Americans are starting their own businesses, raising their children and creating change. That is just a sliver of what the New American population brings to Fargo-Moorhead. After managing an apartment complex for years, Morgan Sabbe realized the importance and needs of the New American population. They simply needed to be welcomed by more native North Dakotans and needed resources to acclimate to life in Fargo-Moorhead. As a member of the FMWF Chamber’s 2021 Leadership Class, she knew exactly what to do to fulfill those needs. Sabbe, Alex Kizima, Kellie Daley, Ashley Parsons and Trevor Deyo gathered together to accomplish a goal: bring two communities together. The Leadership Class talked with several New Americans and New Americanfocused organizations. During those discussions, a few of the common themes were that New Americans needed

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connections to jobs, banking, taxes, healthcare and help with school. Language and cultural differences are a huge barrier when it comes to these vital items. On April 1 at the Avalon Event Center, this Leadership group is hosting a New American Community Connection event to help connect Fargo businesses and community members with New Americans. A part of the leadership group's Community Change Initiative, a large portion of the event will circle around six panelists. Featuring New Americans in the community as well as leaders in education and workforce development, the panel will aim to educate the event's attendees. It will also provide our community the opportunity to learn, listen and ask questions. Booths will also be set up to help promote New American-owned businesses and businesses that help assist the New American population. The Leadership group hopes you or your company has a passion for helping all members of the community feel welcome and will join them for this special event. We talked with the event's panelists about how the community can rally together and embrace the New American population through this event and more.

(from left): Chamber Leadership members Morgan Sabbe, Ashley Parsons and Kellie Daley (front), Alex Kizima and Trevor Deyo (back)

Ahmed Makaraan Community And Health Interpreter, Family Health Care Emergency Management And International Studies Major, North Dakota State University

Which country did you immigrate to America from? I came to Canada first but to moved to Fargo in 2017. I am originally from Somalia.

The New Americans come with nothing, especially financial and material. What they are bringing are new skills, new culture and a fresh perspective to the community. The New Americans are working and adding a positive economy to the community as they are paying taxes, renting apartments, shopping at grocery stores, etc. Changing the thinking and approaching New Americans as new family joining a hosting family will create fewer challenges. For instance, they lack English language and the culture here so teaching them and learning from them will create fewer challenges for the New Americans in my opinion.

What do you think the community needs to understand about New Americans to help Why did you choose Fargo-Moorhead when them feel more welcome and included? coming to America? I think the most important thing to realize I choose Fargo because it's a small city with all the big city facilities. I also choose Fargo because of my family and education. I am an NDSU student, majoring in emergency management and international studies, minoring in community development. I will be graduating in May 2021.

What have been some of the biggest challenges in coming to a new country? The biggest challenges are getting used to the culture, getting a job, making connections and understanding the system of the country in terms of the laws and values of the host community.

What can the community do to create fewer challenges for New Americans? The community can approach the New Americans as a new family joining the bigger families who were already here.

is that the New Americans came from a different culture and environment. Embracing diversity and understanding that the New Americans, especially newcomers, will be different and this difference is good because they are adding new perspectives and education to the community. You cannot be expecting them to behave the same as you as they have different experiences. That will help them feel included. Teach them and learn from them. Their stories matter so listening to their stories and telling them your stories will make them feel welcome.

What has been the best and most exciting thing about living in America? For me, free speech, democracy, job opportunities and pursuing the American dream.

Ahmed Shiil Community Impact Manager, United Way Of Cass-Clay Member, City Of Fargo Human Relations Commission

really fell in love with the growing diversity we have here in the FM area. Since my wife's career goal was to work at the VA, it wasn't hard to convince her to make the move since there's a VA in Fargo. Then stars were aligned when the United Way posted an opening for a Community Impact Manager position that truly spoke to me. Now my family and I call FargoMoorhead home.

Which country did you immigrate to America from?

What have been some of the biggest challenges in coming to a new country?

Somalia

The biggest, most challenging thing about coming to a new country, I believe, is not knowing the language. With a language barrier, your access to anything is very limited. When barriers are removed through education, one's ability is limitless as they can navigate through the community and become a contributing member of a community.

Why did you choose Fargo-Moorhead when coming to America? Actually, I grew up in the Twin Cities. I relocated to North Dakota when my wife started nursing school in Bismarck. But we eventually wanted to move back to the Twin Cities. While my job was located in Bismarck, I traveled a lot between the NDSU campus in Fargo and the NDSU nursing program in Bismarck. This gave me a lot of exposure in the Fargo- Moorhead community and we

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What can the community do to create fewer challenges for New Americans? One of my favorite things about the FM area is that there are a lot great people

who invest their time and money back into the community. I am grateful for the opportunity to work on the United Way team and see first-hand how our work together is empowering local New Americans. When people give to United Way, they help support workforce development programming services that provide hundreds of low-income and New American individuals with the opportunity for living-wage employment. Through collaboration with incredible community partners, we provide education, financial literacy, workforce development opportunities, basic needs like food, access to English Language Learner classes, computer training and alleviate barriers such as transportation, all while providing a connection to the community for many New Americans. We are excited to continue collaborating with amazing community partners to create meaningful impact for families, and when you give to United Way, you are a part of this work, too. There are many non-profits in the FM area, take time to volunteer and support local organizations.

Small or big, take action to make a positive impact, it's truly rewarding.

What has been the best and most exciting thing about living in America?

What do you think the community needs to understand about New Americans to help them feel more welcome and included?

I came here when I was 13, so for me, I would say having lived in my preteens moving around avoiding warzone areas and not attending school; starting school was the best thing. Having the opportunity to grow in peace was the best thing. There is a saying, "You can never put a price on freedom," I live by those words.

Many immigrants relocated to new countries to flee war or persecutions and had taken a journey to find peace. Many have to relearn life as is, a new language, new skills to help them find jobs, as well as a new culture. The most universal welcoming gesture is a simple smile. It also lets people know that you care. But I would say take it up a notch, invite your neighbor, take your colleague out for coffee, maybe tea. In the FM area we have many immigrantowned restaurants and stores, go eat, go shop, get to know your fellow community member. A community that can learn together, can grow together.

Fowzia adde Executive Director, Immigrant Development Center

Which country did you immigrate to America from? Somalia

Why did you choose Fargo-Moorhead when coming to America? Actually, we don't get to choose, it depends on the settlement agency.

What have been some of the biggest challenges in coming to a new country? Cultural shock most of all, different languages, the weather and to be honest the discrimination that you have to go through being a woman of color and a hijabi woman.

What can the community do to create fewer challenges for New Americans? Accept them and treat them the same way as others, and provide them with a chance to survive just like others.

What do you think the community needs to understand about New Americans to help them feel more welcome and included? First, they need to understand they are different, they come from a 46 | MARCH 2021 | FARGOMONTHLY.COM

different culture and language. To be honest, things have changed a lot, New Americans are being somewhat welcomed and accepted in the community, but they are still behind and need our support.

What has been the best and most exciting thing about living in America? Opportunities, this is the land of opportunity, the entrepreneurial spirit and spirit of individualism, you don't find it anywhere else.

MATUOR ALIER Director of Equity and Inclusion, Moorhead Public Schools Chair, City Of Fargo Human Relations Commission

Which country did you immigrate to America from?

What do you think the community needs to understand about New Americans to help them feel more welcome and included? Make them feel welcome, makes them feel like they belong here.

What has been the best and most exciting thing about living in America? Freedom from any kind of fear. Remember, refugees left their homes because of fear.

I was born in South Sudan and grew up in a refugee camp in Ethiopia. So I came from Ethiopia.

Why did you choose Fargo-Moorhead when coming to America? I landed in Philadelphia from Ethiopia. I had a family living here, so I came to Fargo to visit and I liked it, so I moved to Fargo.

What have been some of the biggest challenges in coming to a new country? Language, cultural barriers, foods and adapting to the weather.

What can the community do to create fewer challenges for New Americans? Help or volunteer to assist New American adapt to their new homes in Fargo. Helping with ESL is important too.

Ashley littlewolf Workforce Development Case Manager, Southeastern North Dakota Community Action (SENDCAA)

Tell us a little about your job and how it relates to New Americans? I am a Workforce Development Case Manager at SENDCAA. Southeastern North Dakota Community Action Agency (SENDCAA), is a non-profit that serves low-income individuals with a variety of services. The Workforce Development program's goal is to connect underemployed or unemployed individuals into in-demand training programs with the intent of obtaining livable wage employment. My work aims to decrease barriers for populations that historically have been underserved or marginalized; such as the New American population. The New American population that I have worked with faces a variety of barriers to obtaining livable wage jobs and this program is intended to help bridge that gap.

What do you love most about your job? I love being a part of the growth of the clients that I serve. Walking alongside them as they realize their potential and gain confidence in their ability to accomplish goals. Seeing individuals who were once in poverty and crisis, be able to provide for their families is the most rewarding.

What is the most challenging part of your job in regard to New Americans? Barriers to employment. There are larger issues that need to be 48 | MARCH 2021 | FARGOMONTHLY.COM

addressed systemically in regards to the hiring and recruitment process of potential employees. The New American population that I work with faces a different set of challenges when it comes to obtaining livable wage employment. Challenges around language and cultural barriers, access to technology for applying for jobs, their education and employment background from their home country not being recognized as experience, the list goes on and on. I am an advocate for all individuals that I serve in my program; I strongly believe that more employers need to be more aware of the barriers that are created in their hiring process and the limits they put on valuable, diverse candidates from obtaining employment.

How does diversity enhance the FM community? Diversity is the essence of human existence. It is so important to have a diverse population filled with a variety of beliefs, backgrounds, ideas and opinions because it promotes creativity and growth. We all have room to grow and learn, and this is easier to do when we have a community filled with diversity.

How can we all help welcome people from different backgrounds? Being self-aware and approaching each person we meet with an open mind. Being willing to learn and to challenge yourself to accept differences.

Tamara uselman Director Of Equity And Inclusion, Fargo Public Schools

Tell us a little about your job and how it relates to New Americans? My job is as Director of Equity & Inclusion for Fargo Public Schools. I believe diversity means "count the people." Fargo Public Schools is rich with 88 culturally/linguistically diverse student groups, many of whom are New Americans. Inclusion means believing in our hearts and minds and souls that "the people count;" Fargo Public Schools is committed to the success of each student. Equity means "student outcomes count." Equity involves providing students what they need to be successful in school.

What do you love most about your job? Knowing that we are building equity mindsets and learning/discovering even deeper equitable practices that will impact students' lives is what I love most about this work.

How does diversity enhance the FM community? Diversity brings a trove of riches to the FM community and the schools embedded in it. One big gift is that students, staff and families, both New Americans and those of us who have been here a while or were here first, are afforded the opportunity to build relationships across cultures. I think learning cultural commonalities and cultural differences of human groups makes America's democracy shared and stronger.

How can we all help welcome people from different backgrounds? Each of us has something to offer; each of us has something to learn. Because each person has a lived experience, we bring honor to the human story and perhaps even come to know ourselves better if we interact each day with people from cultural groups that differ from our own. By knowing people who are from a culture other than the one we grew up in or hang out in, we can learn how to provide welcome, and from there, how to become inclusive.

More info New American Community Connection Thursday, April 1 4:30 p.m. to 6:30 p.m. Avalon Events Center 2525 9th Ave S, Fargo To register for the event, head over to Eventbrite.com and search "New American Community Connection".

What is the most challenging part of your job in regard to New Americans? Two things feel challenging: 1. It takes time to make systemwide improvements so it feels sometimes like changes cannot be made fast enough for every person's unique needs. 2. I wish I knew the home language of each New American group.

MEET THE

Juice Box Fargo W

e’ve got a line-up of crazy talented local and regional makers at the 11th Annual Unglued: Craft Fest on March 12-14 (some at West Acres Mall March 1213 and some selling virtually March 14)! As we prep for the weekend of creativity, we asked Fest maker Renae of Juice Box Fargo to talk about their business focused on wellness and what they’ll be bringing to the event! By Ashley Morken, Unglued

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Tell us a bit about yourself:

Tell us where your name came from?

I grew up on a farm in western North Dakota as the youngest of three girls. I was taught that I could do anything I wanted as long as I worked hard enough for it. This is the third business that I’ve created from nothing. I love everything about being an entrepreneur! When I’m not working, I have a love for all things nature. Colorado is my happy place, we go there as often as we can! My kids are my two loves. We are always off on some new adventure!

I wish it were more glamourous of a story but it’s not! I was on Pinterest looking for ideas and I saw this cute curbside juice stand called Juice Box London and boom, that was it! Juice Box Fargo.

Describe what you create under Juice Box Fargo? We create raw, purposefully not pasteurized, organic, cold-pressed juice. Cold-pressed is a two step process of juicing where the juice is never forced through a mesh screen, therefore preserving the maximum amount of nutrients and extending the shelf life of the juice. It truly is a labor of love!

Your personal favorite juice you've created so far? Golden Citrus! (Orange, pineapple, lemon, ginger, turmeric). It always makes me feel like I’m on a tropical vacation! Tell us the health and wellness benefits of enjoying the juice you create? When raw juice is consumed without food, the nutrients go straight into your bloodstream within 20-30 minutes. It’s an instant shot of nutrition! It’s an easy and delicious way to get the recommended amount of fruits and vegetables into our diet each day! We also offer 1 and 3-day juice cleanses which are a great way to give your digestive system a break. This allows

your body to take the energy that would normally be put into digestion and put it into detoxing and healing your body. What will you be bringing to the 11th Annual Unglued: Craft Fest at West Acres on March 13? We are bringing our full lineup of coldpressed juices - including a surprise new flavor just for this event! How do you determine the next flavor you'll release? I listen to feedback from my customers and look for areas that aren’t covered on my menu. Like sweet, greens, vegetables, kid-friendly, etc. What is your favorite thing about having your own business? Being able to create a business model that fits my lifestyle, not the other way around. I also chose this business so that I could have my two teenagers work alongside me. I wanted them to learn how to start and grow a business! What is the most challenging thing? The first year was rough, not going to lie! This is a lot more labor-intensive than I ever

realized. It was a struggle figuring out how to not wear my body down, which is why I started juicing six years ago in the first place. Also, my margins were horrible for the first year. Coming up on my two-year anniversary this summer, I feel like I’ve finally got it functioning the way I want it to. Yay! What is a word that best describes you? Weird. The doormat at my house says, the good kind of weird lives here. :) What advice would you have given yourself 10 years ago? Take care of yourself first, otherwise, you’ll pay for it down the road!

How can our community support you especially in this pandemic time? I have been so appreciative of all the love and support throughout all of this. I’m extremely blessed to have such wonderful customers! Just continue to share the message about living a healthy lifestyle that includes juicing! Website/social to stay connected: www.juiceboxfargo.com Instagram @juiceboxfargo Facebook @juiceboxfargo Find out more about the Fest at: www.ungluedcraftfest.com

Where can people find your work? I juice out of Square One Kitchen at 1407 1st Ave N Fargo. We offer curbside pickups on Tuesdays and Fridays from 5-6 p.m. for pre-orders only. Orders need to be placed online by 9 p.m. the night before we juice. And we do regular pop-ups that we post information about on social media. In the summer and fall, you will find us every Saturday at the Red Market downtown Fargo!

HEALTH & WELLNESS SPOTLIGHT

The Ins And Outs Of Intermittent Fasting To some, fasting diets are just a fad, but others think they are all the rage. Here are some tips to help achieve long-term results with the plan.

BY Nolan P. Schmidt 52 | MARCH 2021 | FARGOMONTHLY.COM

ne of the toughest things about modern-day health and wellness is the "one-stop-shop" marketing technique. We browse social media throughout the day and what do we come across? NARRATOR: Get A Six Pack In Just TEN Minutes. NARRATOR: The Bikini Body You've Been Dreaming Of Is Just A Week Away... In short, it's all a crock of nonsense. A lame attempt to make a quick buck on the unassuming person. You cannot get a six-pack in ten minutes. If anyone has ever achieved this, I need to meet them and harvest their genetics. You cannot get the bikini body of your dreams in a week. It's a process.

could end up eating too little or too much. You must do your research and make an educated decision before starting any diet. However, if you are properly monitoring your fasting and eating windows, you will not be starving. For example, in my eight-hour eating window, I take in at least 2,300 calories a day. Simply because you are not eating for a predetermined amount of time does not mean you are starving yourself. Think about it this way, if I fast for 16 hours and my eating window is from noon to 8 p.m., I am most likely sleeping for at least half of my fasting window. Whether people realize it or not, they may be intermittently fasting because we do fast while we sleep. IN - It's Proven To Work

Fad diets seem to fall into this "crock of nonsense" boat I'm talking about. However, some of these "fad" diets have some real legitimacy behind them. A Keto diet helps you burn fat, that's not a fad. People have been wanting to burn fat since the dawn of time.

The basic idea behind intermittent fasting (for weight loss/health purposes) is relatively simple. The body usually uses fat from the food that you eat to energize your whole system. In a fasted state, your body has no food to use, so it begins using your body's fat reserves. Thus, your body is burning the excess fat on your body.

Another one of these diets is intermittent fasting. It's one that I have been practicing for nearly two years and has proven to be anything but a "fad". I hear and read a lot of negative commentary on this diet, so I thought I'd break it down from my own experience.

Our body is usually in a fasted state for eight or so hours (usually when we sleep). With intermittent fasting, we would double (and sometimes more) that fasted time. Therefore, the body burns the excess fat at twice the pace, in theory.

OUT - "You're Starving Yourself"

OUT - It's Only A Fad

Let me be clear here. If you do not properly plan your meals, portions and foods, you

Intermittent fasting is actually quite sustainable. As I have previously stated, I

Intermittent Fasting Diet Schedule Example Note: This example is using my height and weight as the base. Everyone's body is different, but how much/what you eat is largely dependent on your goals and body composition. The timing of each meal or fast will depend on your schedule and exercise routine. 8 p.m. to 12 p.m. the following day - FAST This is your fasting window in a traditional 16:8 fasting diet. Times can be adjusted to fit your work/exercise schedule. Do not take in anything that has a caloric value, but make sure to stay hydrated with water. Black coffee is also a great way to curb hunger in the early going should you choose to try. have been doing this exclusively for almost two years. Once you find yourself in the routine of doing it and prepping your meals, it actually makes life a lot easier. No more will you be scrambling every which way for something to eat. IN - Testing Your Discipline Testing out a diet as intensive as intermittent fasting is also a great way to motivate and discipline yourself in life. I know that as I stayed diligent in my eating/ fasting, the more inclined I was to exercise or do that pesky chore around the house. This sort of thing bleeds into your everyday life more than just eating.

12 p.m. - Lunch Since this will technically be your first meal of the day, make sure it is one filled with nutrient-enriched foods. Fruits and vegetables should be a staple of every meal, but they should be the star of the show here. Remember, you have not eaten in 16 hours so all-natural foods are a great way to get your body kicking again. 2:30 or 3 p.m. - Snack We all want to try and avoid fatty foods if we can. However, healthy fats are needed for our bodies to operate at 100 percent. This post-lunch (or preworkout) snack is a great opportunity to get some healthy fats in. That could be avocado, trail mix or almonds, but it will also provide a nice burst of energy heading into your workout. 4:45 (or so) p.m. - Post-Workout Snack This is always a protein-based snack, but it is also good to get something else out of a post-exercise snack (carbs and fats). 6:30 p.m. - Dinner This is my most protein-dense meal of the day. Given that it comes after a workout, it is important to eat foods that are high in protein to stimulate muscle protein synthesis in the body. 7:30 p.m. - Final Snack Considering this is your last bite before a 16-hour fast, it should be something filling. Not only will that fill you up for the evening, but it also keeps the desire to snack at bay. Stay disciplined. Late-night snacking is always a temptation, but be diligent. Once you begin fast, do not give in! Note: This piece is primarily based on personal experiences with intermittent fasting. Before committing to a specific diet, consult a dietician or your primary care physician.

THINK GLOBAL, ACT LOCAL

By Alex Cyusa Photo By Nolan P. Schmidt

Cultivating Growth:

Beyond Vietnam... WE CAN DO THIS TOGETHER Springy Greetings If you have ever been to a dancing show or cultural festival in town you have probably seen the person I have the privilege to have interviewed. Lady Kristy Tran is a driven stellar woman who has a passion for serving others and giving a sense of belonging in the FM area to anyone fortunate to cross her path. Her beloved family is from Vietnam and came to North Dakota in the '90s as Vietnam war refugees. She is the first to graduate from college and she absolutely loves her community here in Fargo! Lady Kristy currently works for a local nonprofit called Friends of the Children. She first got involved with non-profits in college, volunteering at local food shelters, YWCA and homeless shelters. By volunteering at all these places, it made her realize that she wanted to give back to her community that helped shape her to be the stellar person she is today! Lady Kristy became so passionate about the nonprofit world that she is now working for one. Fargo is fortunate to have her call here home! Until our paths cross again: Stay Healthy! Cyusa 54 | MARCH 2021 | FARGOMONTHLY.COM

Where do you call home? Fargo is home because this is where I was born and raised.

What is your journey of growth and lessons learned in the FM area? The FM area has helped my family grow and prosper in so many ways. I had a lot of help growing up from mentors, teachers, neighbors, family and friends. Although my parents were Vietnamese immigrants and had to restart their lives in a country that was unfamiliar, this community never failed when my family and I needed help. Fargo gave us so many great opportunities to cultivate growth. From getting an opportunity to receive higher education, getting access to food when my family needed it the most and medical assistance for when my mom was diagnosed with diabetes. The amount of love and support in this community is incredible.

Where does your passion for traveling come from? I didn't start traveling as much until I graduated college. However, I fell in love with it because traveling gives us so many more opportunities to learn about different cultures. I've been so fascinated with the stories and traditions of each country I travel to. I enjoy exploring and discovering new cultures, new people, new foods and everything that has a learning curve and a chance to broaden my mind. I believe that every experience and every conversation you have teaches you something new.

How was is it transitioning from high school to NDSU? I was very nervous but excited to move on from high school to NDSU. I knew that I would be meeting new people and hopefully find my type of "people." I knew that going to a bigger school would

mean bigger opportunities. I was kind of an outsider in high school, I had a huge interest in hip hop dance and that was definitely not popular at the time. I had a few friends that would support and actually make fun dance videos with me, but I never felt like I really "fit in." I was also one out of the only six Asian people in the school so NDSU really created a diverse place for me. When I was at NDSU I was president of the Vietnamese & International Student Association club and the NDSU hip hop team. Dancing was my ultimate passion, it made me feel phenomenal. I felt so comfortable and I honestly had the best time of my life there!

Why should people care about places outside the Midwest world? I believe people should care to read about the outside world because there is SO MUCH more out there than our small town. Get out of your comfort zone, feed your brain new information, learn about how other people in the world live, or even how the other parts of the USA work. Just like when Dr. Suess said "The more that you read, the more things you will know. The more that you learn, the more places you’ll go." I truly stand by that!

What are some misconceptions that need to be dispelled? I think the biggest misconception about Vietnam is that it is "a poor country" because of the war and everyone (outside of Vietnam) still thinks that people still live in huts and don't have electricity. Vietnam is a huge country with a lot of cool and advanced technology. Recovering from the devastating war, Vietnam has definitely changed for the better and is a country that has grown so much since then. Vietnam is the second-largest exporter of coffee in the world, second only to Brazil

(we are huge coffee drinkers; we love it with just condensed milk. No extra sugars or caramel). Also, Vietnam’s food philosophy is based on five elements: spicy (metal), sour (wood), bitter (fire), salty (water) and sweet (Earth). The perfect meal would have a balance of all these elements. I think this is why Vietnamese food has become such a global trend right now. Another cool fact is that about 16 percent of the world’s species can be found in Vietnam, reflecting a high level of biodiversity. It is such a beautiful country and I am so proud to be Vietnamese.

What did you learn growing up between many cultures that you can apply in Fargo? I learned that you have to be patient and respectful of everyone, cultures are part of everyone's identity and to be rash and think that we are all the same is very small-minded. Fargo is considered small, however, I believe the people living here have big hearts and are so much more welcoming to New Americans and people with different backgrounds.

What is your vision 2030? Where will you be and why? Hopefully, by 2030, I would have my own authentic Vietnamese restaurant. My other interest is cooking. My mother has taught me everything about Vietnamese cooking and I've taken such great interest in it. Vietnamese food is so rich and full of flavor, I can't wait to show the FM area what real Vietnamese food tastes like.

CHECK OUT OUR GUIDE TO LOCAL DRINK SPECIALS! FOR A MORE IN-DEPTH LISTING, VISIT FARGOMONTHLY.COM

FARGO

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46 North Pints & Provisions 635 2nd Ave N, Fargo

$2.50 Wells, Calls, and Premium Drinks, Domestic Bottles, $3 22oz Tall Domestic Beer, 12 p.m.-7 p.m. All Day Everyday: $3 Jack Fire Shots, $3.25 Jag Shots, $5.25 Local Craft Beers. Wednesday’s $5 Trash Cans

Alibi Lounge and Casino 1340 21st Ave S, Fargo

$2.50 wells/calls/ domestic bottles $3 22oz domestic and $3 Jack Fire. $3 22oz Select Craft Beers

$2.50 wells/calls/domestic bottles $3 22oz domestic and $3 Jack Fire. $3 22oz Select Craft Beers

$3.75 Jack Daniel's, Happy Hour 4-8pm: 50¢ off everything

$3.25 import & craft bottles, Happy Hour 4-8pm: 50¢ off everything

Happy Hour 4-8pm: 50¢ off everything

$2.75 Windsor, Happy Hour 4-8pm: 50¢ off everything

$2.95 Captain Morgan, Happy Hour 4-8pm: 50¢ off everything

$3.50 Crown Royal/ Crown Apple, $2.95 Bloody Marys and Caesars until noon

$3.25 Stoli, Happy Hour 4-8pm: 50¢ off everything

Closed.

2-4-1s 5 p.m.-2 a.m.

Any Monday of your birthday month: receive a free 40oz. bucket of booze, 8-11pm: $2 domestic bottles for everyone

8-11pm: $2 tall taps, wells & teas

50¢ taps, $1 Captain Morgan and teas 8pmmidnight

2-for-1 domestic bottles, Jack & Jack Honey 8pm-midnight

7-9pm: $7 all you can drink, 9-11pm: $2.50 tall taps, teas, Morgans & bomb shots

7-9pm: 79¢ teas, 9-11pm: $2.50 tall taps, teas, Morgans & bomb shots

$3 Captain Morgan, Bacardi, Chuck Norris & Ninja Turtle Shots, $3.50 Tito’s Vodka, $4 Jack Daniel's and Crown Royal

Pull Tab Happy Hour 4-7pm, Patron shots $3.50 all day

Happy Hour 4-7pm, $3.00 domestic pounders from 9 to 11pm. Ice Hole shots $3.50 all day

Happy Hour 4-7pm: drinks as low as 50¢, pull tab Happy Hour replay 9-11pm. Goldschlager shots $3.50 all day

Happy Hour 4-7pm, Captain Morgan at $3.00 from 9-11pm. Jagermeister shots $3.50 all day

Happy Hour 4-7pm, Windsor at $3.00 from 9-11pm. Romana Sambuca shots $3.50 all day

Happy Hour 4-7pm, Tito's Vodka $3.50 from 9-11pm. Jose Cuervo shots $3.50 all day

Happy Hour 4-7pm, $6.00 pitchers from 9-11pm. Rumpleminze shots $3.50 all day. Service Industry Sunday

Bulldog Tap 4265 45th St. S, Fargo

$3.50 tall domestic taps 6pm-close

$2.75 domestic bottles 8pm-midnight

$3.50 UV and Bacardi 8pm-midnight

$3.25 Captain Morgan, $3.75 Crown Royal 8pm-midnight

$3.75 Stoli and Jack Daniels 8pm-midnight

$3.50 Smirnoff and Windsor 8pm-midnight

$3.50 tall domestic taps and import bottles all day

Chili's 3902 13th Ave S Suite 4402, Fargo

Happy Hour 3 p.m.-7 p.m. and 9 p.m. Close: $3 Small Domestic Draft and Well drinks. $4 House wine, Classic Margarita, Small Premium Draft and Large Domestic Draft. $5 Presidente Margarita, Large Premium Draft and Long Island Tea

Happy Hour 3 p.m.-7 p.m.: $3 Small Domestic Draft and Well drinks. $4 House wine, Classic Margarita, Small Premium Draft and Large Domestic Draft. $5 Presidente Margarita, Large Premium Draftand Long Island Tea

The Bismarck Tavern

522 Broadway N, Fargo Bomb Shelter 325 10th St. N, Fargo Borrowed Buck’s Roadhouse 1201 Westrac Drive, Fargo * This is not a full list of specials. Specials subject to change. For updated and entire list of specials, go fargomonthly.com.

The Bowler 2630 University Drive S, Fargo The Box 1025 38th St. SW, Fargo (Inside the Fargo Inn & Suites)

Happy Hour All Day: $3 Small Domestic Draft and Well drinks. $4 House wine, Classic Margarita, Small Premium Draft and Large Domestic Draft. $5 Presidente Margarita, Large Premium Draft and Long Island Tea

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Ladies Night: 7-10 p.m., ½ Priced Mixed Drinks, Chub’s Mugs: $5.95 New Mug, $3.95 Refills 7 p.m.-Close

Game Night, $1.00 Off Taps & Wells (Including Craft Beers), Free Pool & Darts 8 p.m.-Close

Chub’s Mugs Wednesday: $5.95 New Mug, $3.95 Refills, $1 Off Shots 8 p.m.-Close

Busch Light Tap Night, $1 Off Ice Hole & Fireball 8 p.m.-Close

Beer & A Bump Night, Beer and an Ice Hole for $7.00, $3.95 Chub’s Long Island Teas, $3.95 Stumplifers 8 p.m.-Close

$1 off Bloody Mary’s & Caesars, 8 a.m.-Noon, $1 off Crown Royal, Tito’s & Craft Taps 8 p.m.-Close

Sunday Funday: $1.00 Off All Drinks In Your Chub’s Gear 12 p.m.-Close

Cork ‘N Cleaver 3301 S University Dr, Fargo

2-4-1 bottles of house wine; Happy hours 4-6pm, 9-11pm: $1 off Tap beers, well drinks, glasses of house wine

2-4-1 glasses of our featured wine; Happy hours 4-6pm, 9-11pm: $1 off Tap beers, well drinks, glasses of house wine

½ price long island teas; Happy hours 4-6pm, 9-11pm: $1 off Tap beers, well drinks, glasses of house wine

Wine Club - $15/year, every Wednesday at 5:30pm; Happy hours 4-6pm, 9-11pm: $1 off Tap beers, well drinks, glasses of house wine

Weekly Patio Specials; Happy hours 4-6pm, 9-11pm: $1 off Tap beers, well drinks, glasses of house wine

Happy hours 4-6pm, 9-11pm: $1 off Tap beers, well drinks, glasses of house wine

2-4-1 bottles of house wine; Happy hours 4-6pm, 9-11pm: $1 off Tap beers, well drinks, glasses of house wine

Cowboy Jack's 506 Broadway N, Fargo

$2 Taps, Bottles & Well Drinks from 3-6 p.m. & 10 p.m.-Midnight

$2 Taps, Bottles & Well Drinks from 3-6 p.m. $3 Grape Apes, Chuck Norris & Sprees 10 p.m.-Midnight

$2 Taps, Bottles & Well Drinks from 3-6 p.m. & 10 p.m.-Midnight

Dempsey’s 226 Broadway N, Fargo

$3.50 Bacardi, Malibu and Morgan starting at 9pm

$2.50 domestic taps and well drinks starting at 9pm

Old School Night starting at 9pm: $3 Old Style, High Life and Hamms

$4 specialty or import bottled/tap beer starting at 9pm

$3.50 Old Style and $5.25 Jameson starting at 9pm

Happy Hour prices 4-7pm, employee prices for all 7pm-close

D’Woods Lounge 3333 13th Ave. S, Fargo

$2.75 domestic bottles, $3 Bacardi

$2.75 domestic bottles, $1 off Martinis

$3.50 Stoli and domestic taps

$3.50 Crown Royal and taps

$3.75 teas, $3 Windsor

$3 Smirnoff and Captain Morgan

½ off all bottles of wine 4-11pm, Happy Hour 3-6pm and 9pm-close: $1 off tap and bottled beer, cocktails and wine by the glass

$2 off Beer flights 3-9 pm, Happy Hour 3-6pm and 9pm-close: $1 off tap and bottled beer, cocktails and wine by the glass

$2 off Crafted cocktails 3-9pm, Happy Hour 3-6pm and 9pm-close: $1 off tap and bottled beer, cocktails and wine by the glass

$3 off wine flights 3-9pm, Happy Hour 3-6pm and 9pm-close: $1 off tap and bottled beer, cocktails and wine by the glass

Happy Hour 3-6pm and 9pm-close: $1 off all tap and bottled beer, cocktails and wine by the glass

$1 off Bloody Marys, Mimosas and Screwdrivers noon5pm

$1 off Bloody Marys, Mimosas and Screwdrivers noon-5pm

Drumconrath Brewing 630 1st Ave N, Ste 6

$1 off pints 4-6 p.m.

$1 off pints 4-6 p.m

Empire 424 Broadway N, Fargo

Crown Royal $3.75

Bacardi $3.25, Tito’s $3.50

Windsor $3.25

$3.75 Jameson

Stoli $3.75, Jack $4.25

Imports $3.75, Captain Morgan $3.50

$2.75 Rail vodka, $3.25 Windsor

$4 pints 4-6pm

Fort Noks Bar of Gold 52 Broadway N, Fargo

Happy Hour 4-7pm: $1 off all Taps, Wells & Domestic Bottles. Bucket of Beers $15 (Any 5 Beers). $4.50 Long Islands & Margaritas

Happy Hour 4-7pm: $1 off all Taps, Wells & Domestic Bottles. $3.50 Tap Beers all day (Pint glasses)

Happy Hour 4-7pm: $1 off all Taps, Wells & Domestic Bottles. $3 Select Whiskeys and $3 Import and Domestic Microbrew bottles all day. ½ price bottles of wine

Happy Hour All Day ($1 off all Taps, Wells, and Domestic Bottled Beer). 3 for 1’s from 7-10pm Domestic Taps and Well Drinks (made in plastic cups)

Happy Hour 4-7pm: $1 off all Taps, Wells & Domestic Bottles. $3.50 Stoli Flavors (adding some juices and energy drinks is an up charge). $3.50 Icehole Flavors and Fireball shots. $2 Well Drinks & Domestic Bottles (8-10pm)

$4 Bloody Mary’s and Caesar’s (2-6pm). $3.50 Chuck Norris & Jag Bomb Shots. $3.50 Select Rums (Morgan, Bacardi Flavors, Don Q, Sailor Jerry and Malibu). $2 Well Drinks & Domestic Bottles (8-10pm)

All Specials from the week apply (excludes $2 wells and Domestics)

Frank’s Lounge 2640 52nd Ave. S, Fargo

½ price burgers with purchase of a beverage. Service Industry Night: $1 off all drinks

½ price wine

$4.50 Tito Pours

$1 off bottle or can beer. $4 flavored teas

$4.50 Crown Royal and Grey Goose Pours

11am-4pm: Bloody Mary and mimosa bar

11am-4pm: Bloody Mary and mimosa bar. ½ price taps all day

Front Street Taproom

Happy Hour 4-6 p.m.: $1 off pints & snacks - 7-close Service Industry $1 off all Pints

Happy Hour 4-6 p.m.: $1 off pints & snacks 7-close $1 off all snacks

Happy Hour 4-6 p.m.: $1 off pints & snacks 7-close $2 Grain Belt Pounders

Happy Hour 4-6 p.m.: $1 off pints & snacks - 7-close $10 Select Pitchers

Happy Hour 2pm-6 p.m.: $1 off pints & snacks

Golf Addiction 4474 23rd Ave. S, Fargo

Two-for-One’s on Taps and $1 Off Captain Morgan

$2.50 Domestic Bottles and $1 Off Tin Cup Whiskey

½ Off Wine and $3.50 Wells

$1 Off Tall Taps and $1 Off Titos

$8 Domestic Pitchers and $10 Premium Pitchers

Granite City 1636 42nd St. S, Fargo

$5 cocktails 3-6pm and 9pm-close

$5 cocktails and $6.75 growler fills and $7.50 pitchers 3-6pm and 9pm-close

$5 cocktails 3-6pm and 9pm-close

$5 cocktails and $6.75 growler fills and $7.50 pitchers from 3-6pm and 9pm-close

$5 cocktails 3-6pm and 9pm-close

Chub’s Pub & Package Place 421 University Drive N, Fargo

Doolittles Woodfire Grill 2112 25th St. S, Fargo

* This is not a full list of specials. Specials subject to change. For updated and entire list of specials, go fargomonthly.com.

Fargo Brewing Company 610 University Drive N, Fargo

614 Main Ave., Fargo

2-4-1 Schell’s Beer

$1 Off Tall Taps

$12 Domestic Buckets and $4.50 Bloody Mary’s & Caesars

Bottomless Mimosas noon5pm for $7.99

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Herd and Horns 1414 12th Ave. N, Fargo

All Day Happy Hour $1 off Drinks & $2 off Appetizers

7-Close: $3 Bud & Bud Light Pints

7-Close: Mug Night. $5.75 first fill $3.75 domestic refills. First fill free on the week of your birthday

7-Close: $3.50 Long Island Teas & $3 Well Drinks

Happy Hour 3-5

$3 Mimosas, $4 Bison Bombs, $5.50 Green Tea Cocktails

$11 for 5 Pounders. Add $2 more for premium

Holiday Inn 3803 13th Ave S, Fargo

Happy Hour all day $3 domestic talls, $1 off well drinks and wine by the glass. $4 crown all day, every day!

Happy Hour 4-7 p.m. $3 domestic talls, $1 off well drinks and wine by the glass. $4 crown all day, every day!

Happy Hour 4-7 p.m. $3 domestic talls, $1 off well drinks and wine by the glass. $1 off Prood Distillers & Far North spirits cocktails. $4 crown all day

Happy Hour 4-7 p.m. $3 domestic talls, $1 off well drinks and wine by the glass. $2 off Tall Taps, ½ priced bottles of wine. $4 crown all day

Happy Hour 4-7 p.m. $3 domestic talls, $1 off well drinks and wine by the glass. $1 off signature and classic cocktails, $4 bomb shots 9-11 p.m. $4 crown all day

Happy Hour 11-4 p.m. $3 domestic talls, $1 off well drinks and wine by the glass. $4 crown all day, every day!

Happy Hour all day $3 domestic talls, $1 off well drinks and wine by the glass. $4 bloody mary & mimosa bar 12–4 p.m. $4 crown all day, every day!

Labby’s Grill & Bar 1100 19th Ave. N, Fargo

Happy Hour 3-7 p.m. $3.50 wells, $1 off all pints, $1 off craft taps, $1 off wine. $1 off Morgan and all tap beers.

Happy Hour 3-7 p.m. $3.50 wells, $1 off all pints, $1 off craft taps, $1 off wine.$3.50 teas and top-shelf all day. $1 off Tito's drinks and tequila 7 p.m.-Close.

Happy Hour 3-7 p.m. $3.50 wells, $1 off all pints, $1 off craft taps, $1 off wine. $1 off all whiskey.

Happy Hour 3-7 p.m. $3.50 wells, $1 off all pints, $1 off craft taps, $1 off wine. $2.95/$3.95 pounders.

Happy Hour 3-7 p.m. $3.50 wells, $1 off all pints, $1 off craft taps, $1 off wine. $1 domestic bottles and wells 9 p.m.-close.

$3.95 Bloodys, Caesars, Screws and Mimosas 11 a.m.-3 p.m. $1 domestic bottles and wells 9 p.m.-close.

Lucky’s 13 Pub 4301 17th Ave. S, Fargo

$2.50 short domestic beers. $2 off all Mules 3-close

3pm-close: ½ Price Margaritas & $3.00 Coronas & Dos Equis Amber

$3.50 tall domestic taps 3pm-close

½ bottles of wine, $2.50 PBR, Hamms and Busch Light Pounders 3 p.m.-close

Happy Hour 3-6pm, $1.25 off all drinks

9am-4pm $3 Mimosas and $6.75 BLT Bloody Marys

Luna Fargo 1545 University Drive S, Fargo

Happy Hour 5-6pm & 9-10pm: $2 off wine or beer by the glass & ½ price cheese plates

$3 Mexican Bottled Beer

1/2 price Jumbo Margaritas

$2 off Patron

Unlimited Taco refills with the purchase of a taco plate & $2 off Long Islands.

Happy Hour 5-6pm and 9-11pm: $3 select beer and drinks

Mexican Village 3155 45th St South, Fargo Mezzaluna 309 Roberts St. N, Fargo

Happy Hour all day, $1.25 off all drinks and $3 Mimosas

Happy Hour 5-7 p.m., 2-4-1 appetizers

Happy Hour 5-7 p.m., 2-4-1 Burgers

Happy Hour 5-7 p.m., $9.75 8oz Steak Dinner

Happy Hour 5-7 p.m., $6.50 Fried Chicken Dinner

Homestyle Lunch Buffet from 11 a.m. - 2 p.m., Happy Hour 5-7 p.m.

Happy Hour 5-7 p.m.

NoBull Smokehouse 609 NP Ave, Fargo

$3 Any Bourbon 4 pm -Close

$2.50 Tap Beers 4 pm-Close

Swine and Wine, Buy a bottle/glass of wine, second one is one penny 4 pm-Close

Bucket Special 4-10pm: buy 3 bottles get two free. Bones, Beer, Bourbon-$12.99

2-4-$1s Single Shot Drinks, Taps and Teas 10 pm-Close

O’Kelly’s 3800 Main Ave., Fargo

$6 Domestic Pitchers

$3 Long Island Teas and $3 Rum

$1 off Whiskeys

$3 Deep Eddy’s Vodka

BOGO domestic bottles

Happy Hour all day and $3 shot

Pay the Day taps 7-9 p.m.: Pay the Day tapswhatever the date is, that’s your tap price! (Ex: Nov. 2nd=2 cents!). 9-11 p.m.: $2.75 beers, booze and bombsselect drinks on special

9-11 p.m.: $2.75 beers, booze and bombsselect drinks on special.

Wine Night 4-10 p.m.: ½ priced wine by the glass and bottleexcludes reserve wine list

9-11pm: $2.75 OB Beers, Booze & Bombs

$2.95 drink special 11 a.m.-2 p.m: $2.95 Bloody Marys, Bloody Caesars & Mimosas

11am-2pm: $2.95 Bloody Mary’s & Mimosas

Old Broadway City Club 22 Broadway N, Fargo Old Broadway Grill 22 Broadway N, Fargo

Happy Hour all day

OB Sport Zone 22 Broadway N, Fargo

Happy Hour 3-6 p.m. and 9-close: $2 select drinks, select taps and select bottles, $4 glasses of wine, $5.95 pitchers. 6-10 p.m.: $5.95 select pitchers of beer

$2 select drinks, select taps and select bottles, $4 glasses of wine

$2 select drinks, select taps and select bottles, $4 glasses of wine *Extended Happy Hour 6-10 p.m. (same specials as 3-6pm)

$2 select drinks, select taps and select bottles, $4 glasses of wine

$2 select drinks, select taps and select bottles, $4 glasses of wine. 9-11 p.m.: $2.75 beers, booze and bombsselect drinks on special

9-11 p.m.: $2.75 beers, booze and bombsselect drinks on special

$11 Domestic Bucket 11 a.m.-close

Pickled Parrot 505 3rd Ave. N, Fargo

$3.50 Fireball & Ice Hole All Day

$3 Domestic Bottles, $3.50 Domestic Taps & Wells, $8 Well Jars

7 p.m.-12 a.m. $3.50 Domestic Bottles, $4 Crown Royal

7 p.m.-12 a.m. $3.50 Domestic Bottles, $4 Titos, $4 Chuck Norris

$3.50 Fireball & Ice Hole All Day

Porter Creek Hardwood Grill 1 555 44th St. S, Fargo

½ draft beer 3pm-close, Happy Hour 3-6pm and 9pm-close: $1 off cocktails, beer and wine

½ bottles of wine 3pmclose, Happy Hour 3-6pm and 9pm-close: $1 off cocktails, beer and wine

$2 off wine and liquor flights 3pm-close, Happy Hour 3-6pm and 9pm-close: $1 off cocktails, beer and wine

$2 off culinary cocktails 3pm-close, Happy Hour 3-6pm and 9pmclose: $1 off cocktails, beer and wine

Happy Hour 3-6pm and 9pm-close: $1 off cocktails, beer and wine

* This is not a full list of specials. Specials subject to change. For updated and entire list of specials, go fargomonthly.com.

The Northern 325 10th St. N, Fargo

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10 p.m.-12 a.m. - $2 LilFfruitopias, $2 White Claws, $2 vodka, rum, whiskey, gin, $2 berry lemon drop shots

SUNDAY

* This is not a full list of specials. Specials subject to change. For updated and entire list of specials, go fargomonthly.com.

Pounds 6 12 1st Ave. N, Fargo

Happy Hour 4-6 p.m. 9-12 a.m. - $3 Summer Teas, $3 Lil Fruitopias, $3 Spiked Capri Suns

Radisson 201 5th St. N. Fargo

4 -6 pm, free chips & salsa, $1 off all drinks

4 -6 pm, free chips & salsa, $1 off all drinks. All day: Wine Wednesday, ½ price bottles of wine

4 -6 pm, free chips & salsa, $1 off all drinks

Rhombus Guys 606 Main Ave., Fargo

Happy Hour 2-5 p.m.: $1 off draft & can beer, $1 House Wine by the Glass, $1 off single pour drinks. Pounder Special: $2 Hamms & High Life, $3 PBR & Busch Light

Happy Hour 2-5 p.m.: $1 off draft & can beer, $1 House Wine by the Glass, $1 off single pour drinks. Pounder Special: $2 Hamms & High Life, $3 PBR & Busch Light. 2-4-1 House Wine by the Glass 5-10 p.m.

Happy Hour 2-5 p.m.: $1 off draft & can beer, $1 House Wine by the Glass, $1 off single pour drinks. Pounder Special: $2 Hamms & High Life, $3 PBR & Busch Light. $4 Rhombus Brewing Company Pints 8-10 p.m.

Happy Hour 2-5 p.m.: $1 off draft & can beer, $1 House Wine by the Glass, $1 off single pour drinks. Pounder Special: $2 Hamms & High Life, $3 PBR & Busch Light. 12" Single Topping and either a pitcher of pop for $20, a pitcher of Iconic Blonde for $25, or a pitcher of Greenway for $30 9 p.m.-Midnight.

Pounder Special: $2 Hamms & High Life, $3 PBR & Busch Light. Specialty Bloody Marys and Build Your Own Mimosa Buckets 11 a.m.-4 p.m. 2-4-1 Well Drinks and $4 Draft Pints 9 p.m.Close.

Pounder Special: $2 Hamms & High Life, $3 PBR & Busch Light. Specialty Bloody Marys and Build Your Own Mimosa Buckets 11 a.m.-4 p.m. $4 You-Call-Its for Service Industry.

Rick’s Bar 2721 Main Ave., Fargo

4:30-Close $3.95 Tall Taps, $3.35 Morgan and Bacardi

4:30-Close $4.05 Crown Royal, $4.25 Crown Black

4:30-Close $3.75 Tito’s Vodka

4:30-Close $4.05 Jack Daniel’s, $4.25 Long Island Teas, $4.25 34oz Taps

4:30-Close $3.50 Import Beers, $3.50 UV Vodka

$3.50 Pounders All Day, $3.50 Ice Hole 4:30-Close

$3.95 Tall Taps All Day, $3.05 Well Drinks 4:30-Close

Rooter’s Bar 107 Broadway N, Fargo

$2 12-ounce domestic draws all day

$2.50 domestic bottles all day; 9pm – 12a.m.: Late Night Happy Hour 2-for-1 Drinks

$2.50 Captain Morgan and Windsor all day; 9 pm – 1 am $3 PBR Pounders

$3 Rooter’s Root beers and $7.50 Domestic Pitchers all day

9 pm—1 am $2.50 12 oz Domestic Draw Beers

11 am – 4 pm $2.50 Homemade Bloody Mary w/Beer Chaser; 9pm-1am $2.50 12 oz Domestic Draw Beers

Rosey’s Bistro 212 Broadway N, Fargo

Happy Hour 3 - 6 pm ½ priced apps & $2 off all drinks, Happy Hour 9 pm - Close $2 off all drinks

Happy Hour all day

Local Night: $3.30 Proof’s 2 Docks Vodka and $1 off local brews from N.D., S.D., and Minn., Happy Hour open-7pm: $1 off all drinks

$3.30 Captain Morgan, $3.85 Crown Royal, Happy Hour open-7pm: $1 off all drinks

$3.30 Deep Eddy Vodka, $3.85 Jack Daniels, Happy Hour open-7pm: $1 off all drinks

$3.25 domestic bottles; $3.85 Icehole, Fireball and Dr. McGillicuddy’s, Happy Hour open-7pm: $1 off all drinks

$4.30 Bloody Marys and Caesars, $3.30 Mimosas

Shotgun Sally’s Rock & Roll Saloon 1515 42nd St. S, Fargo

$10 Domestic Pitchers, $2 Pounders 6 p.m.midnight. $3 Tall Domestics & $5 Tall Crafts, $3.50 Bacardi flavors & Smirnoff flavors, $4 Jack Daniels & Dubliner Honey, $2 Apple Pie Shots 3 p.m.-6 p.m.

$3 Tall Domestics - $5 Tall Crafts 6 p.m.-midnight. $3 Tall Domestics & $5 Tall Crafts, $3.50 Bacardi flavors & Smirnoff flavors, $4 Jack Daniels & Dubliner Honey, $2 Apple Pie Shots 3 p.m.-6 p.m.

$4 Jumbo Long Island Teas, $2 Captain Morgan, $5 Domestic Pitchers 9 p.m.-midnight. $3 Tall Domestics & $5 Tall Crafts, $3.50 Bacardi flavors & Smirnoff flavors, $4 Jack Daniels & Dubliner Honey, $2 Apple Pie Shots 3 p.m.-6 p.m.

$2 Domestic Taps & Well Drinks 9 p.m.-midnight. Ladies Night 9 p.m.-midnight $5 at the door/Includes – Well Drinks & Domestic Taps. $3 Tall Domestics & $5 Tall Crafts, $3.50 Bacardi flavors & Smirnoff flavors, $4 Jack Daniels & Dubliner Honey, $2 Apple Pie Shots 3 p.m.-6 p.m.

$2 Well Drinks & Domestic Bottles, $4 Crown Royal & Titos, $5 Patron 9 p.m.-midnight. $3 Tall Domestics & $5 Tall Crafts, $3.50 Bacardi flavors & Smirnoff flavors, $4 Jack Daniels & Dubliner Honey, $2 Apple Pie Shots 11 a.m.-6 p.m.

$15 Bottomless Mimosas, Bloody Marys/Caesars and domestic taps 11 a.m.-2 p.m. $2 Well drinks & Domestic Bottles, $4 Crown Royal & Titos and $5 Patron 9 p.m.midnight.

$15 Bottomless Mimosas, Bloody Marys/Caesars and domestic taps 11 a.m.-2 p.m.2 for 1s 6 p.m.-midnight.

Sickies Garage 3431 Fiechtner Drive S, Fargo

All day every day drink specials: $3 Sailor Jerry, Svedka Vodka, $4 Red Bull Vodkas, $4 Jack Daniel’s and $5 El Jimador Margaritas, plus 2 happy hours

All day every day drink specials: $3 Sailor Jerry, Svedka Vodka,$4 Red Bull Vodkas, $4 Jack Daniel’s and $5 El Jimador Margaritas, plus 2 happy hours

All day every day drink specials: $3 Sailor Jerry, Svedka Vodka, $4 Red Bull Vodkas, $4 Jack Daniel’s and $5 El Jimador Margaritas, plus 2 happy hours

All day every day drink specials: $3 Sailor Jerry, Svedka Vodka, $4 Red Bull Vodkas, $4 Jack Daniel’s and $5 El Jimador Margaritas, plus 2 happy hours.

All day every day drink specials: $3 Sailor Jerry, Svedka Vodka, $4 Red Bull Vodkas, $4 Jack Daniel’s and $5 El Jimador Margaritas

All day every day drink specials: $3 Sailor Jerry, Svedka Vodka, $4 Red Bull Vodkas, $4 Jack Daniel’s and $5 El Jimador Margaritas, plus 2 happy hours.

Sidestreet Grille & Pub 404 4th Ave. N, Fargo

$4 All Irish Whiskeys, $.75 off Craft & Import Beers, $6 Sidestreet Teas Happy Hour 2pm-7pm $.50 off all drinks and beers, $1 off all pitchers, $3.00 mystery shots

All Day Happy Hour 11am - Midnight: $.50 off all drinks and beers, $1 off all beer pitchers. Happy Hour 2-7pm: $.50 off all drinks and beers, $1 off all pitchers, $3.00 mystery shots

$4.00 Jameson Irish Whiskey. Happy Hour 2pm-7pm: $.50 off all drinks and beers, $1 off all pitchers, $3.00 mystery shots

Happy Hour 2pm-7pm: $.50 off all drinks and beers, $1 off all pitchers, $3.00 mystery shots

$4 Stoli, $4 Summit pints. Happy Hour 2pm.-7pm: $.50 off all drinks and beers, $1 off all pitchers, $3.00 mystery shots

$4 Jack Daniels and Jim Beam, $1 off ALL local beers and spirits

Service Industry Sunday Funday! (With valid server ID): $1 off “You Call Its” for all of our Service Industry Family, $2 off All Pitchers

The Round Up Saloon 4501 Urban Plains Drive, Fargo

All day Happy Hour - $3 Summer Teas, $3 Lil Fruitopias, $3 Spiked Capri Suns

½ appetizers 4-6pm and 9-11pm; $1 off beer, well and wine drinks

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Slammer’s Sports Bar & Grill 707 28th Ave. N, Fargo

$3.15 Miller High Life bottles $3.40 Bacardi Limon and Sailor Jerry’s

$3.15 Bud and Bud Light bottles

$3.15 Bud and Bud Light bottles $3 White Zin and merlot wines

$3.15 Coors Light and Mich Golden Light bottles

$3.15 Bud and Bud Light bottles, $3.40 Captain Morgan

$3.75 Bloody Marys and Caesars, all day well specials $2.75

$2.80 all wells, $5.25 Busch Light pitchers

SouthTown Pourhouse 4281 45th St. S, Fargo

All Day Happy Hour: $1 off all beer and liquor. 9 p.m. to close: $2.50 domestic taps, $3 Fireball and Icehole.

$4 Moscow Mules all day. Happy Hour 4-6 p.m.: $1 off all beer and liquor. 9 p.m. to close: $2.50 domestic taps, $3 Fireball and Icehole

Half-price wine all day. Happy Hour 4-6 p.m.: $1 off all beer and liquor. 9 p.m. to close: $2.50 domestic taps, $3 Fireball and Icehole

$4 jumbo teas all day. Happy Hour 4-6 p.m.: $1 off all beer and liquor. 9 p.m. to close: $2.50 domestic taps, $3 Fireball and Icehole

Midnight to close: $2.50 shots

Midnight to close: $2.50 shots. During Bison game: $1 off all beer and liquor

11 a.m.-noon: $2 you call its. Starting at noon: $3.50 Ceasera, bloodies and mimosas. $3.75 domestic taps

$3.25 Beer pounders, free pool and darts

$3.25 Windsor and Black Velvet, free pool and darts

$3.25 Captain Morgan, $4 Jack Daniels

$3.25 domestic can beers, $3.25 Bacardi

$3.50 Import and craft beer

$3.50 UV Vodka and Dr Mc

$3.85 22oz taps, $3 well drinks, free pool and darts

All Day Happy Hour: $1 off all single pour liquors and glasses of wine, $2 off all Jumbo Taps. $4 Crown all day every day.

Happy Hour 3-6 p.m.: $1 off all single pour liquors and glasses of wine, $2 off all Jumbo Taps. $4 Crown all day every day. $2 off any Tequila cocktail/drink

Happy Hour 3-6 p.m.: $1 off all single pour liquors and glasses of wine, $2 off all Jumbo Taps. $4 Crown all day every day. $2 off all Proof Distillers and Far North cocktails/drinks

Happy Hour 3-6 p.m.: $1 off all single pour liquors and glasses of wine, $2 off all Jumbo Taps. $4 Crown all day every day. ½ priced bottle wines and $2 off all Jumbo Taps

Happy Hour 3-6 p.m.: $1 off all single pour liquors and glasses of wine, $2 off all Jumbo Taps. $4 Crown all day every day. $2 off Signature and Classic Cocktails, $4 bomb shots 9-11 p.m.

Happy Hour 11-4 p.m.: $1 off all single pour liquors and glasses of wine, $2 off all Jumbo Taps. $4 Crown all day every day

All Day Happy Hour: $1 off all single pour liquors and glasses of wine, $2 off all Jumbo Taps. $4 Crown all day every day

Sports Bar 619 NP Ave. N, Fargo

$2.50 tap beer pints, $3.50 talls

$2.50 Stoli and $3.50 Stoli with energy drink

College Night: Half price domestic pitchers

$2.95 Jack Daniel's, Captain Morgan, Bombay Sapphire and Grey Goose

½ off pitchers 7-10 pm

$3 pounders, $3.50 Bloody Marys

Tailgators Sports Cafe 1322 Main Ave, Fargo

6-10pm: $3.50 tall Crown Royal, $3 UV Vodka

6-10pm: $3.25 Happy Hour bottles, $3 Captain Morgan

6-10pm: $8.50 domestic pitchers, $3 wells and Ice Hole shots

6-10pm: $2.75 Schnapps shots, $3.75 Gator Teas and import bottles

6-10pm: $3 Bacardi and Windsor, $3.50 Chuck Norris or Jag Bombs

Noon-10pm: $3.25 Happy Hour pints and bottles, $1 off whiskeys, $4.25 Bloody Marys

Best Brews and BBQ: Two free tap pints and free apps from 5:30-7pm

Buy one mug, get one half off tap beer

Speck’s Bar 2611 Main Ave., Fargo

Spirits Lounge 3803 13th Ave. S, Fargo

True North Bistro 5064 23rd Ave. S, Fargo

Server industry night (one free half pint of beer with proof of server training card.)

Happy Hour 3-6 p.m. & 9-12 a.m.: $2 Domestic Beers & Cheap Shots, $3 Tap Beers & Rail Cocktails, $4 Wine of the Moment, Shots, & Premium Liquor, $5 Classic Cocktails, $6 Cocktail of the Moment, $8 Patron Margaritas all day.

All whiskeys half-price from open to close. Happy Hour 3-6 p.m. & 9-12 a.m.: $2 Domestic Beers & Cheap Shots, $3 Tap Beers & Rail Cocktails, $4 Wine of the Moment, Shots, & Premium Liquor, $5 Classic Cocktails, $6 Cocktail of the Moment, $8 Patron Margaritas all day.

$10 bottles of select wines and half off all other bottles of wine. Happy Hour 3-6 p.m. & 9-12 a.m.: $2 Domestic Beers & Cheap Shots, $3 Tap Beers & Rail Cocktails, $4 Wine of the Moment, Shots, & Premium Liquor, $5 Classic Cocktails, $6 Cocktail of the Moment, $8 Patron Margaritas all day.

11 a.m.-3 p.m. bottomless bloodies and mimosas

Happy Hour 11 a.m.-1 p.m. and 4 p.m.-7 p.m. Captain Morgan $3.25 & Miller High Life $2.50

Happy Hour 11 a.m.-1 p.m. and 4 p.m.-7 p.m. E&J Brandy $3.25 & PBR $2.50

Happy Hour 11 a.m.-1 p.m. and 4 p.m.-7 p.m. Windsor $3.25 & Truly $4.00

Happy Hour 11 a.m.-1 p.m. and 4 p.m.-7 p.m. Jim Beam/ Jack D. $3.75 & Heineken $4.25

Happy Hour 11 a.m.-1 p.m. and 4 p.m.-7 p.m. Long Island Teas $3.25 & Angry Orchard $4.00

Happy Hour 11 a.m.-5 p.m. Jose Cuervo $4.00 & Corona $4.00

Happy Hour Beer Buckets (6) for $18

$2 off jumbo 32oz. Margaritas

$2 off PBR pounders, $1 off Mojitos

$1 off Proud Mary Pina Colada

$2 off all tequila shots

$1 off Cadillac Margaritas, $2 Margaritas 9pm-close

$1 Let’s Get It On Lemonades, $1 Sangria, $2 off Margaritas 9pm-close

Wild Terra Cider and Brewing 6 12th St N, Fargo

Happy Hour 4-6pm: $1 off Ciders and starters, two glasses of wine $7

Happy Hour: 2-6pm: $1 off Ciders and starters, two glasses of wine $7

The Windbreak 3150 39th St. S, Fargo

4-7pm and 9-11pm: $1 off all drinks

Ladies Night: Ladies drink free (select taps and wells) 9pmmidnight, 9-11pm: guys get $2 drinks, $2 bomb shots

9-10pm: $1 drinks, 1011pm: $2 drinks

9-11pm: $2 drinks and bomb shots

9pm-midnight: $3 drinks and 2-for-1 shots

Happy Hour All Day ($1 off all drinks)

$3.30 Captain Morgan, $3.30 Bacardi and Flavors

$3.30 Deep Eddy Vodka, $3.30 glasses of bota box wine

$3.85 Crown Royal, $3.85 Jack Daniel’s

$3.30 Captain Morgan, $3.50 Long Island Iced Tea

$3.30 Bloody Mary and Caesars, $3.30 import bottles

$3.30 Bloody Mary and Caesars, $6 domestic pitchers, $8 import pitchers

Twist 220 Broadway N, Fargo

VFW: Downtown

202 Broadway N, Fargo

Vinyl Taco 520 1st Ave. N, Fargo

Woody’s Bar 1550 32nd Ave. S, Fargo

Brunch 11AM-3PM, Bottomless Mimosas

* This is not a full list of specials. Specials subject to change. For updated and entire list of specials, go fargomonthly.com.

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Happy Hour 3pm6pm: $1 off all taps, bottles, pounders, wells and wines; $3 Captain Morgan, $1 off all domestic taps, Shot of the Day: $3 Rumpleminze

Happy Hour 3pm6pm: $1 off all taps, bottles, pounders, wells and wines; $3 Bacardi, $1 off all craft pounders, Shot of the Day: $3 Doctor McGuillicuddy's

Happy Hour 3pm-6pm: $1 off all taps, bottles, pounders, wells and wines; $1 off Crown, $1 off domestic bottles, Shot of the Day: $3 Fireball

Happy Hour 3pm6pm: $1 off all taps, bottles, pounders, wells and wines; $3 Tito's, $1 off craft taps, Shot of the Day: $3 Icehole

Happy Hour 3pm-6pm: $1 off all taps, bottles, pounders, wells and wines; $3 Deep Eddy's, $1 off craft/import bottles, Shot of the Day: $3 Jagermeister

$4 Mules, $1 off domestic pounders, Shot of the Day: $3 UV Bombs

$3.75 Bloody Mary's and Caesar's, $3 Mimosas, $1 off all taps, Shot of the Day: $5 Patron

Happy Hour from open to 8 p.m. - $1 off apps, taps, bottles, wells and wine. 8 p.m. to close - $3.00 Domestic Pounders & Wells

Happy Hour from open to 8 p.m. - $1 off apps, taps, bottles, wells and wine. 8 p.m. to close - $1.00 off All Taps, Bottles & Pounders

Happy Hour from open to 8 p.m. - $1 off apps, taps, bottles, wells and wine. 8 p.m. to close $4.00 Domestic Beer Mugs

Happy Hour from open to 8 p.m. - $1 off apps, taps, bottles, wells and wine. 8 p.m. to close $1.00 off Domestic Taps & $3.00 Wells

Happy Hour from open to 8 p.m. - $1 off apps, taps, bottles, wells and wine. 8 p.m. to close $3.50 Captain Morgan & Bacardi

Happy Hour from open to 8 p.m. - $1 off apps, taps, bottles, wells and wine. 8 p.m. to close - $4.00 Titos & $3.00 Well Vodka

All day- $8.00 Domestic Pitchers, $3.00 Fireball, Icehole, Wells & Domestic Pints

Blarney Stone 1910 9th St. E, West Fargo

Happy Hour 3-6 p.m. and 9 p.m.-Close: $1 off Draft Beers, $ 1 off House Wine, 2 for 1 Dublin Pours (Bar Pours)

Happy Hour 3-6 p.m. and 9 p.m.-Close: $1 off Draft Beers, $ 1 off House Wine, 2 for 1 Dublin Pours (Bar Pours). $4.50 Trash Cans 5 p.m.-close

Happy Hour 3-6 p.m. and 9 p.m.-Close: $1 off Draft Beers, $ 1 off House Wine, 2 for 1 Dublin Pours (Bar Pours)

5 p.m.-Close: $5 Clawritas

Happy Hour 9 p.m.Close: $1 off Draft Beers, $ 1 off House Wine, 2 for 1 Dublin Pours (Bar Pours). Free trip through Bloody Mary or Mimosa Bar with a Breakfast Entree Purchase. 10 a.m.-2 p.m.

Happy Hour 11 a.m.-Close: $1 off Draft Beers, $ 1 off House Wine, 2 for 1 Dublin Pours (Bar Pours). Free trip through Bloody Mary or Mimosa Bar with a Breakfast Entree Purchase. 10 a.m.-2 p.m.

Blvd Pub 3147 Bluestem Drive, West Fargo

Happy Hour 3-6p.m.; 6 p.m.-close: Talls for shorts and $3.50 Bacardi

Happy Hour 3-6p.m.; 6 p.m.-close: $3.25 Long Island Teas

Happy Hour 3-6p.m.; 6 p.m.-close: 2 for 1 Domestic pints and wells

Happy Hour 3-6p.m.; 6 p.m.-close: 1/2 price bottles of wine and $1 off mules

Happy Hour 3-6p.m.; 7 p.m.-close: $1 off Captain Morgan and Titos

8 a.m.-noon: Bloody Bar, $4 Bloody's and Mimosa's; 7 p.m.-close: $3.50 Fireball and Icehole shots.

Hooligans 3330 Sheyenne St, West Fargo

Mug Night: $7 mug and fill, $3 domestic and $5 non-domestic refills

$4 tall domestic taps, half-price bottles of wine

$2.50 domestic bottles

Tea Night: $5 colossal teas

$3.50 well drinks all day

$2 pounders, domestic pitcher and a large pizza for $20

$8 pitchers of beer, $8.99 ultimate Bloody Marys, $3 Mimosas

MacKenzie River Pizza 819 24th Ave W E, West Fargo

3pm- 6pm: $3 wells, $3.50 craft pints, $2.50 domestic pints, $1 off wine glasses, 75 cent wings

The Piggy BBQ 816 24th Ave E, West Fargo

Happy Hour All Day: $2 off glasses of wine and 1/2 off bottles of wine, $5 mixed drinks, $3 off all signature Piggy cocktails, $4 beers.

Happy Hour 3-7 p.m.: $2 off glasses of wine and 1/2 off bottles of wine, $5 mixed drinks, $3 off all signature Piggy cocktails, $4 beers.

Happy Hour 3-7 p.m.: $2 off glasses of wine and 1/2 off bottles of wine, $5 mixed drinks, $3 off all signature Piggy cocktails, $4

Happy Hour 3-7 p.m.: $2 off glasses of wine and 1/2 off bottles of wine, $5 mixed drinks, $3 off all signature Piggy cocktails, $4 beers.

Happy Hour All Day: $2 off glasses of wine and 1/2 off bottles of wine, $5 mixed drinks, $3 off all signature Piggy cocktails, $4 beers.

Pub West 3140 Bluestem Drive, West Fargo

$3.50 tall domestic beer, $4.50 tall craft beer

$3.50 Captain Morgan and Bacardi

$3.50 Jack Daniel's, Jim Beam and Jameson, $4.50 Crown Royal

$3.50 UV, Wave and Tito's Vodka

$3.50 Windsor, $3 solo cups: Bud Light, Coors Light, Miller Lite

$3 solo cups: Bud Light,Coors Light, Miller Lite

Happy Hour all day, Service Industry Night: $3.50 you-call-its

Rookies 715 13th Ave. E, West Fargo

Happy Hour 3-6:30pm, 8pm-midnight: $7.50 Coors Light pitchers and $3.75 Crown Royal

Happy Hour 3-6:30pm, 8pm-midnight: $7.50 Miller Lite pitchers, $3 Jack Daniels and Jag, $3.75 Long Island Teas

Happy Hour 3-6:30pm, 8pm-midnight: $7.50 Bud Light pitchers, $3.50 Windsor and Smirnoff

Happy Hour 3-6:30pm, 8pm-midnight: $3 domestic pitchers and Shiner Bock bottles, $3.50 Deep Eddys, $4 Angry Balls shot

8pm-midnight: $3 Fireball, $3.50 Tito's Vodka, $5 Vodka Red Bulls, $3.50 Chuck Norris, Ninja Turtles and Jag Bombs

Happy Hour noon6:30pm, 8pm-midnight: $3 import bottles and Tarantula Tequila, $3.50 Captain Morgan, Bacardi and Jameson

Happy Hour all day, Service Industry Night 10pm-close: $3 well drinks

Silver Dollar Flying Pig 221 Sheyenne St, West Fargo

Happy Hour 4 p.m.6:30 p.m. $3.50 PBR & Busch Light pounders all day. 6:30-Close: All drink specials roll over into Monday.

Happy Hour 4 p.m.6:30 p.m. $3.50 PBR & Busch Light pounders all day. $2 off tap pints.

Happy Hour 4 p.m.6:30 p.m. $3.50 PBR & Busch Light pounders all day. 6:30-Close: $3 Lord Calvert, Windsor and Black Velvet.

Happy Hour 4 p.m.6:30 p.m. $3.50 PBR & Busch Light pounders all day. 6:30-Closer: $3.50 all pounders, $4.75 Patron, $4.50 Crown Royal.

Happy Hour 4 p.m.6:30 p.m. $3.50 PBR & Busch Light pounders all day. 6:30-Close: $3.75 Captain Morgan, $3 Fireball shots.

Happy Hour 4 p.m.6:30 p.m. $3.50 PBR & Busch Light pounders all day. $4.75 Bloody Marys & Caesars. 6:30-Close: $3 Fireball shots.

Happy Hour 4 p.m.-6:30 p.m. $3.50 PBR & Busch Light pounders all day. $4.75 Bloody Marys & Caesars and $2 off all pitchers all day.

Three Lyons Pub 675 13th Ave. E, West Fargo

Mug Night! 7pm to close $2 buys the 32oz mug. Fills for pint price.

All day: $4 classic long islands and $5 specialty teas. $3 Icehole and Fireball shots

All day: $1 off pounders and $5 bomb shots

All day: $6 martinis, $3 glasses of wine, $3 McGillicuddy shots

8pm-close: $3.50 Jameson. All day: $1 off all canned and bottled beers

11am - 6pm: $3.50 Bloodys and Mimosas. All day: $3 Captain Morgan and Titos

New Happy Hour specials all day long

WEST FARGO

Barcode 835 23rd Ave. E, West Fargo

Bar Nine 1405 Prairie Pkwy., West Fargo

* This is not a full list of specials. Specials subject to change. For updated and entire list of specials, go fargomonthly.com.

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Town Hall Bar 103 Main Ave. W, West Fargo

$3 Captain Morgan, $3.50 Crown Royal & Washington Apples 7-11pm

$3 32oz. domestic Mongo Mugs, Ladies night $1 off drinks, $3 shots 7-11pm

Happy Hour 3-7pm, $3 Windsor and Wu Tang shots 7-11pm

$3 Cristal & Limon, domestic pitchers $6 7-11pm

Fireball Friday $3, Extended happy hour 3-8pm and 7-11pm

Sex with Strangers $3, 10am-1pm $4 Bloody Marys & Caesars 7-11pm

$2.75 pounders all day, Service Industry Special: $2 well drinks & domestic beer 7-11pm

Tru Blu Social Club 915 19th Ave. E, West Fargo

$5 Tru Tap Mules, 3-6 p.m. and 10 p.m.-1am: $1.25 off all liquor, wine and beer

$3 off all Martinis, 3-6pm and 10pm-1am: $1.25 off all liquor, wine and beer

½ bottles of wine, 3-6pm and 10pm-1am: $1.25 off all liquor, wine and beer

$2.75 16oz. domestic taps, 3-6pm and 10pm1am: $1.25 off all liquor, wine and beer

3-6pm: $1.25 off all liquor, wine and beer

11am-4pm: $6 Deviled Bloody Mary's, $2.50 Mimosa Flutes, $9 Mimosa carafes

VFW: West Fargo 308 Sheyenne St., West Fargo

$2.50 regular domestic beers and Windsor

12 inch pizza and a pitcher of beer for $11

$3 Bacardi, Morgan, Mike’s Hard Lemonade or Wine Coolers

$3 domestic 25oz taps, $3.50 25oz Shock Top, $5 25oz Stone's Throw, $3 import bottles

Work Zone 701 Main Ave. E, West Fargo

$3 Jag shots, $3 Tuaca, Mug Special $6.50 with $3.50 refills

$3 Bacardi and Ice Hole

$3 Dr. Mac shots, Mug Special: $6.50 with $3.50 refills

$3 Captain Morgan, Malibu and Jag

$3 Jack and Jims

$3 Bloody Marys and Caesars, $3 craft and imports

$5.50 domestic pitchers, $3.50 Buccas, $3 Bloody Marys and Caesars

Happy Hour: 4-6:30pm- $2.50 Domestic Bottles & Wells, 50 Cents off all other drinks "Margarita-Monday" 6-10pm, $3 well or $5 premium

Happy Hour: 4-6:30pm- $2.50 Domestic Bottles & Wells, 50 Cents off all other drinks. "Happy Hour All Day", 11am-Midnight: $2.50 Domestic Bottles & Wells

Happy Hour: 4pm-6:30pm- $2.50 Domestic Bottles & Wells. 8pm-Midnight: $4 Busch Light Mug Fills, $5 Domestic Mug Fills, $5 Kettle One Long Island Teas

Happy Hour: 4pm-6:30pm- $2.50 Domestic Bottles & Wells, 50 Cents off all other drinks. 8pm-Midnight: $1 OFF Import Pints

Happy Hour: 4pm-6:30pm- $2.50 Domestic Bottles & Wells, 50 Cents off all other drinks. 5pm-12am: $3.50 Fireball; 8pm-10pm: $3 Domestic Bottles, $3 Captain Morgan

11am-4pm: $2 Mimosas, $5 Bloody Mary's & Bloody Caesars

$5 Bloody Mary's & Bloody Caesars All Day

Legends Bar and Grill 803 Belsly Blvd, Moorhead

$3.50 Domestic Pounders. 3pm-6pm: $1 off drinks. 8pm-10pm: $1 off drafts.

$3.50 Domestic Pounders. 3pm-6pm: $1 off drinks. 8pm-10pm: $1 off drafts

$3.50 Domestic Pounders. 3pm-6pm: $1 off drinks. 8pm-10pm: $1 off drafts. $3 wine night from 3 p.m.-12 a.m.

$3.50 Domestic Pounders. 3pm-6pm: $1 off drinks. 8pm-10pm: $1 off drafts

$3.50 Domestic Pounders. $5 Bloody Mary's/Bloody Caesar’s, $3.50 Mimosas, $1 off Legendary Drinks

Service Industry Night: 10 percent off all beverages

Mick’s Office 10 8th St. S, Moorhead

$2.50 Captain Morgan, $4 domestic mug fills, $4 bomb shots 8pmmidnight

$3 domestic pints, $3.50 select import pints 8pm-midnight

Ladies Night 8pmmidnight: $2.50 pounders and youcall-its

$2.75 wells, $4 domestic mugs, $3 Busch Light and Old Style mugs, jell-o shot raffle 10pmclose

$2.75 pounders, $3 Ice Hole 8pm-midnight

$5 endless Mimosas 11am-4pm, $8 pitchers 11am-4pm

Happy Hour all day: 50¢ off all drinks, $4 Bloody Marys and Caesars

Happy Hour 5-6pm and 9-11pm, $3 select beer and drinks

Happy Hour: 3-4 p.m. – $1 off domestic pints and bottles. $1 off mixed well drinks. 4-5 p.m. – $2 domestic pints and bottles. $2 mixed well drinks. 5-6 p.m. – $1 off domestic pints and bottles. $1 off mixed well drinks. $5.75 25 oz Michelob Golden Light Mugs All Day, $4.50 Scratch Teas 7-11 p.m.

Happy Hour: 3-4 p.m. – $1 off domestic pints and bottles. $1 off mixed well drinks. 4-5 p.m. – $2 domestic pints and bottles / $2 mixed well drinks. 5-6 p.m. – $1 off domestic pints and bottles. $1 off mixed well drinks. $5.75 25 oz Michelob Golden Light Mugs All Day

$3.75 Bloody's All Day, $5.75 25 oz Michelob Golden Light Mugs All Day

$8.25 Domestic Pitchers, Free Games and TouchTunes All Day

2-for-1 drink specials from 4-6 pm and $2 domestic bottles 7pmmidnight

2-for-1s 4-6pm

$5.25 pitchers of Budweiser, Mich, Amber Boch, Bud Light, Miller Light and Foster, drink specials 4-6pm

$2.75 22oz grande beers, $4 Sam Adams, Red’s Apple and Bell's specials 4-6pm

$6 pitchers of Bud Light, Shock Top, Miller Light, Coors Light and Nordeast, drink specials 4-6pm

$6 pitchers of Bud Light, Shock Top, Miller Lite, Coors Light and Nordeast 9pm-close

Grand beers $2.75 (all day)

$3.25 Morgan

2 for 1's 9-midnight

$1.00 off All Whiskey

Happy hour all day till 7/ ladies night 9-midnight

Late night Happy Hour 9pm-midnight

$8.50 pitchers all day

Bloody Mary special

MOORHEAD JC Chumley’s 1608 Main Ave., Moorhead

O’Leary’s Pub 808 30th Ave. S, Moorhead

Speak Easy 1001 30th Ave., S, Moorhead Vic’s Bar & Grill 427 Center Ave, Moorhead

* This is not a full list of specials. Specials subject to change. For updated and entire list of specials, go fargomonthly.com.

Rustica Tavern 315 Main Ave., Moorhead