Stride November 2014

by the numbers Volunteer efforts have a major impact on the Fargo-Moorhead community.

November 2014

meet the

TEAM

team

meet the

EDITOR

I

already knew FargoMoorhead was an awesome community, but to hear the respective states rank 16th and 2nd in the nation for volunteerism? That made me even prouder to call this place home.

While preparing for this issue, I also had the opportunity to meet the second smallest baby ever born at Sanford HealthFargo (pg. 14) and her amazing parents. I know you’ll fall in love with baby Aria (and her tiny little feet) as fast as we did.

There is a nonprofit organization for anyone and any interest, and I am not exaggerating. Hundreds of opportunities await to give back to this community. All it takes is a few phone calls or emails and you’re on your way to having some pretty incredible experiences. For this issue, I chatted with all sorts of organizations, from food pantries to retirement homes, and they were all so passionate about their cause. Major thanks to them for taking time to talk with me.

I shadowed a personal trainer for a few hours (pg. 12), and among a lot of great things, learned that 6:30 a.m. is a perfectly acceptable time to work out. Just kidding -- I’m more of a 6:30 p.m. exerciser!

But kudos to them.

I can say honestly that I am inspired to find ways of giving back, and I hope you will be, too.

Yours truly,

MIKE

JESSE

TRACY

KRISTEN

MICHAEL

HEATHER

GIGI

CRAIG

BOUGIE

SARAH

JOE

BRENT

GEORGE

NICK

CODEY

LISA

PAUL

ANDREW

There are many more fun articles to check out, and I hope you enjoy the issue.

Please feel free to reach out with questions, comments or story ideas. Any feedback is good feedback.

Every month, Spotlight

Lisa Marchand

Media brings you Stride, Fargo Monthly,

lisa@spotlightmediafargo.com

Bison Illustrated and Design & Living

ERICA

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Stride • November 2014

ALICIA

Magazine.

Stride is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations and digitally at fmspotlight.com.

NOVEMBER 2014 Publisher

Spotlight Media LLC. www.spotlightmediafargo.com President/Founder

Mike Dragosavich Editorial Director

Andrew Jason Editor

Lisa Marchand Graphic Design

Sarah Geiger, George Stack Research/Contributors

Lisa Marchand, Baylye Anderson, Ashley Sornsin, Andrea Haugen, Julie Garden-Robinson Copy Editors

Gigi Wood, Baylye Anderson, Erica Rapp

SPOTLIGHT MEDIA General Manager

Brent Tehven

Circulation Manager

Craig Holmquist Marketing/Sales

Tracy Nicholson, Paul Bougie, Kristen Killoran, Paul Hoefer, Alicia Stuvland Circulation Manager

Codey Bernier Administration

Heather Hemingway Web Developer

Nick Schommer Photography

J. Alan Paul Photography, Sadie Lascelles Delivery

Chris Larson, George Stack, Payton Berger, Hal Ecker

™

Spotlightmedia

CONTACT 502 1st Ave N Ste 100 Fargo,ND 58102 701-478-7768 info@spotlightmediafargo.com

Stride Magazine is published by Spotlight Media LLC. Copyright 2014 Stride Magazine & fmspotlight.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmspotlight.com. Stride Magazine & fmspotlight.com will not be held responsible for any errors or omissions found in the magazine or on fmspotlight.com. Spotlight Media LLC., accepts no liability for the accuracy of statements made by the advertisers.

CONTENTS

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16

12

6

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Pumpkin Packs a Nutrition Punch Fall’s go-to food is full of nutritional value and it tastes amazing, too. Julie shares a pumpkin bread pudding recipe for your holiday celebrations.

8

Day in the Life...

We followed Sanford POWER Trainer Brett Beil during early morning training sessions of a high school athlete, a rehab patient and an 84-year-old just looking to stay independent.

Giving Back by the Numbers Fargo-Moorhead has a plethora of volunteer opportunities, and we show you the impact they have on our community.

From animal rescues to retirement homes, every person can find their niche.

Registered Dietician Andrea Haugen of Sanford Health breaks down the fact and fiction on America’s latest diet obsession.

12

Baby Aria Born at 13.4 ounces and 10.25 inches, meet the second smallest baby ever born at Sanford Health-Fargo.

16

Celiac Disease & Gluten Intolerance

38

38

Yoga vs. Pilates Every wondered about the difference between these two practices? This Venn diagram explains it all.

Get Involved Email info@spotlightmediafargo.com with your story ideas.

Check out fargomonthly.com for additional stories.

Find us on Facebook by going to facebook.com/fmstride.

Follow us on Twitter @fmstride.

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Stride • November 2014

Nutrition

pumpkin

Seasonal Favorite

Packs a Nutrition Punch

By Julie Garden-Robinson | Photo by Sadie Lascelles

“I like brownies, pumpkin pie and chocolate chip cookies!”

my daughter announced as I read her a book about favorite foods. She was 4 at the time.

“Which do you like the best?” I asked, mentally noting that grapes, oranges and apples hadn’t made her top list of treats.

“Pumpkin pie is the best!” she exclaimed, surprising me a little. She usually loves anything chocolate.

JULIE

GARDEN-ROBINSON Ph.D., RD, LRD

Julie is a professor and Food and Nutrition Specialist with the NDSU Extension Service.

“Do you want to help me make a pumpkin pie?” I asked.

“No, you can’t bake a pie now. There’s no snow outside. We only can have pumpkin pie in the winter!” she said.

That comment threw me for a second.

Yes, I guess there’s usually snow on the ground at Thanksgiving when we enjoy pumpkin pie. Within five minutes, I gathered my ingredients to make a pumpkin pie.

She grinned like a jack-o-lantern when it came out of the oven.

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Stride • November 2014

Bake & Take to Others

Sometimes we get into a rut with foods. The grocery list might be similar every week, and we enjoy some of our favorite foods only once a year. While enjoying food at certain times makes them more memorable, you might consider mixing up your menus a little.

Try this tasty recipe as a lower calorie, lower fat alternative to pumpkin pie. This makes excellent use of “day old” bread.

Pumpkin Bread pudding

Unlike some holiday treats, pumpkin gets a gold star in nutrition, and we are seeing it advertised in a variety of ways. Not all pumpkin-containing foods earn gold stars, though, so check the nutrition label on pumpkin treats. Consider buying one dessert and sharing it with a friend to slice the calories in half.

Pumpkin can appear on your menu beyond the traditional Thanksgiving pie. Add variety to your menus with pumpkin bread, muffins and pancakes. Be adventurous; try making fiber-rich pumpkin soup.

Conjure your “inner Betty Crocker” and bake some extra pumpkin bread or muffins. Drop off a package of homemade muffins for a neighbor who may enjoy your special gesture of friendship.

High in Nutrition

Pumpkin is packed with nutrients. Naturally low in fat and sodium, pumpkin has about 50 calories and three grams of fiber per cup. It’s an excellent source of beta-carotene, the pigment responsible for pumpkin’s orange color. Our bodies need beta-carotene to make vitamin A, which helps keep skin and tissues healthy, helps our eyes see normally in the dark and works as an antioxidant nutrient that could lower our risk for certain kinds of cancer.

Pumpkin also provides zeaxanthin, a natural pigment (colorant) that may help prevent age-related macular degeneration, a potentially blinding eye disease. Pumpkin provides several minerals, including magnesium, zinc, manganese and phosphorus, which our bodies need to maintain good health.

Pick a Pumpkin

You can prepare your pumpkin recipes with canned or fresh pumpkin. When choosing a pumpkin, get the right one for the job. Pumpkins for decorative purposes usually are larger, with stringier pulp. Sugar pumpkins generally are smaller, less stringy and work well in recipes.

To prepare your pumpkin for recipes, wash it, cut it in half, scoop out the seeds and microwave, bake or boil the pumpkin until the pulp is soft. Remove the skin, then mash it by hand or purée it in a food processor or blender.

Don’t toss the pumpkin seeds; they’re fiber-rich snacks. After removing the pumpkin pulp, wash off the seeds and blot them with a paper towel. Toss them with a little olive oil or vegetable oil, place them on a baking sheet and bake at 250 degrees until light brown (40 to 50 minutes), stirring about every five to 10 minutes. If you like, add seasoned salt or other spices of choice.

ingredients • 1 c. low-fat milk (such as 2% fat) • ¾ c. sugar • 2 eggs, slightly beaten • ½ tsp. salt • 1 tsp. vanilla extract • 1 c. canned pumpkin, mashed • 2 c. dry bread cubes, cut small (don’t use stuffing)* • ½ tsp. ground cinnamon • 2 Tbsp. brown sugar

directions In medium-sized bowl, combine milk, sugar, eggs, salt, vanilla and pumpkin and blend thoroughly. Stir in bread cubes. Pour into a greased 1 1/2-quart baking dish.

Bake 35 to 40 minutes at 350 degrees.

While pudding is baking, combine the brown sugar and cinnamon. Sprinkle mixture on top of the pudding. Return pudding to the oven and bake for about 10 minutes more. Served chilled with a dollop of whipped cream. *To prepare dry bread cubes, slice off crust and cut in cubes. Place in a 350-degree oven until “dried out” but not browned (about 10 to 15 minutes).

nutrition facts Makes eight servings, about ½ cup per serving. Each serving has 210 calories, 3 grams (g) fat, 41 g carbohydrate, 1 g fiber, 5 g protein, 300 mg sodium and a full day’s supply of vitamin A as beta-carotene.

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nutrition

Whattoknowabout

By Andrea Haugen, LRD

Celiac Disease & Gluten Intolerance As

ANDREA HAUGEN, LRD Haugen is a registered dietitian and certified diabetes educator with Sanford’s Southpointe Clinic. She has worked at Sanford for 15 years.

She sees patients for nutrition issues such as diabetes, obesity, weight loss surgery, gluten intolerance and food allergies.

more and more foods become gluten-free, it’s important to separate fact from fiction when it comes to gluten. Sanford Health Licensed Registered Dietitian Andrea Haugen discusses celiac disease, gluten intolerance and what gluten-free foods you should incorporate into your diet.

Q

What is celiac disease?

A Celiac disease is an auto-immune digestive disease that affects the small intestine. Gluten damages the villi of the small intestine, making it difficult to absorb nutrients from food. After the diagnosis of celiac disease, it is important for people to have regular testing of possible complications, such as vitamin deficiencies, osteoporosis and anemia.

What’s the difference between celiac disease and being gluten intolerant?

Q

A Even if you don’t have celiac disease, you can still be gluten intolerant. To be labeled “gluten intolerant,” all testing for celiac disease must be negative, but your symptoms are improved when gluten is avoided. If you’re unsure of which category you fall into, it’s important to be tested for celiac disease rather than just trying a gluten-free diet on your own.

What are the downsides to removing gluten from my diet?

Q

A When wheat products are taken out of the diet, so are many fortified foods, so it is important to make sure the diet is balanced.

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Stride • November 2014

Q Can eating gluten-free foods make me feel better?

A It depends on what you are changing in your diet. If you start eating more healthy grains and more fruits and vegetables, then you’ll likely start feeling better. This may not have to do with the gluten-free foods, however. A glutenfree diet can be healthy if you’re eating healthy gluten-free foods, but if your diet consists of gluten-free donuts and cookies, it isn’t a healthy diet. Some gluten-free foods can be higher in fat and calories, but gluten-free options like quinoa, beans and legumes, buckwheat, brown rice, amaranth and certified gluten-free oats can be healthy decisions.

Q Many people have been trying gluten-free diets.

Is this a fad diet or is this something that will last?

A Many diet fads are only around for a while, so when the next big thing comes around, those without gluten intolerances may shift away from gluten-free foods. The positive side to the increased interest in gluten-free foods is many companies have been producing more gluten-free products, providing more options for those with celiac disease.

What are some good reminders for those with celiac disease?

Q

A If you have celiac disease, it’s important to avoid gluten in every way.

You may need to get a new toaster, possibly different pots and pans, and you should not share tubs of margarine, peanut butter, jelly, mayo, etc., as those jars can have crumbs from foods with gluten. It may be necessary to avoid restaurants or specialty stores that cannot guarantee their products do not contain trace amounts of gluten. Even small amounts of gluten can cause damage to those with celiac disease.

5 Quick Tips

Nutrition

to Eating Healthy

Eating Healthy:

Not Another

Fad Diet

By Baylye Anderson | Photos by Andrew Jason

Jen Skoog is a mother of four, works a full time job and helps out with her children’s 4H and Girl Scout groups. If this wasn’t enough responsibility already, she has taken on one more: making sure her family eats healthy food.

A Minnesota native from a large family, Jen grew up on hearty hotdishes, canned soups and frozen meals. Since her family rarely ate out, she felt they maintained a fairly healthy diet, but this assumption changed about three years ago when she came across an article pointing out the importance of looking over the ingredients list on food labels.

Usually when reading labels, people tend to focus on nutritional values and overlook the list of ingredients. Although keeping track of calories and fat content is beneficial, it is important to know exactly what the food is made from. Jen points out some of the questions that we should all be asking about our food: “Can you pronounce your ingredients? How many ingredients are actually in this, and do you know where they come from?”

Although trying to feed healthy food to four kids under the age of 10 while on a tight budget isn’t easy, Jen has found that teaching her children healthy habits is paying off. Her children love fruits and vegetables and are already learning to make decisions on food for themselves.

“With my kids, I don’t say no; I say this is why we don’t eat it,” Jen explains.

She hopes her kids realize that they have a choice in what they eat, and they don’t need to eat what everyone else is eating or what they are offered. Instead of

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Stride • November 2014

following the latest diet trend, Jen teaches her children to keep it simple. “Everybody is caught up in this fad diet, that fad diet. What’s wrong with just eating good, wholesome, real foods?”

The Skoog family buys organic when possible and prefer to make ingredients at home rather than buy them in the store so they can decide what goes into their food.

Recently, Jen offered to take charge of planning the snack in her 4H group. The group has made the switch from things like cookies and juice to fresh fruits and vegetables and drinking water instead. The other families have embraced the idea and assist Jen in her efforts.

If the group continues to take steps in this direction, they are eligible to win an award for being healthy. Jen hopes to start some healthy changes at her kids’ school as well. She would like to have special occasions and rewards steer away from food and focus on other things instead. She points out that there are plenty of ways to reward a child for good behavior other than offering them candy or treats.

Jen says that her main goal is educating the public and informing people that they can make choices to better their life. “I’m never trying to push my beliefs on somebody. I just want them to know that they have options.”

For more information on the Skoog family, tips for eating healthy and some tasty recipes, you can go to facebook.com/healthyorange.

1 READ ALL FOOD LABELS Most people are familiar with the nutritional facts, but very few people look at the ingredients list. Get familiar with what is actually in your food. A good rule of thumb: If you can’t pronounce it, you shouldn’t eat it.

2 DO YOUR RESEARCH If you are not sure about something, check it out from a trusted source. The more you know about your food, the healthier you can eat.

3 STICK TO ‘REAL’ FOODS ‘Real’ food is a product of nature, not a product of industry. By eating foods in their natural state, you obtain more of the food’s healthy benefits. Avoiding highly processed foods and sweeteners helps eliminate ‘fake’ ingredients from your diet.

4 PLAN AHEAD Preplan your meals and weekly activities to ensure that you have healthy options even if you’re pressed for time. Cook ahead whenever possible and don’t be afraid to use your freezer.

5 BROWN BAG IT Packing your own lunch or snacks not only saves you money, but also saves your health.

Stock up on your favorite healthy foods to bring to work or take along on a trip instead of shopping from a convenience store or vending machine, which are less likely to have healthy options.

day in the life

STARTING them YOUNG

in the

Between three and five days a week at 6 a.m., Beil sees Zach Kvalvog, a 17-year old from Park Christian High School in Moorhead. The three-sport athlete has trained with Beil for five years, first teaming up with him at the age of 12.

“He knew a lot about sports, he knew way more than any other 12-year-old that I had trained, and he actually knew more than myself about lots of players,” Beil laughed.

“I really knew that I had a formidable foe here and I liked the challenge. … Every day I come to work, I know exactly who I’m working with and I better bring my A-game because if I don’t, he’ll call me out on it.”

It’s 6:30 a.m. at the Sanford POWER Center, and Brett Beil has a giant smile on his face. His handshake is as quick as his walk, and the certified strength and conditioning specialist is getting ready for a day of training. Believe it or not, he’s already been up for almost two hours.

The NDSU Exercise Science graduate has been with Sanford 14 years and sees between eight and 12 clients on any given day.

Tuesdays and Thursdays are his days to rise early and get to work by 5:15 a.m.

Beil’s morning is packed with back-to-back clients, the first three showcasing just how diverse his days have become.

By Lisa Marchand | Photos by J. Alan Paul Photography

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Beil and Kvalvog have developed a working relationship that’s palpably synergistic. Beil keeps the Park Christian quarterback in mind when designing his workouts, as he does with all his clients. But as game days approach, he lightens the load so Kvalvog can perform at full strength.

The trainer said working with such a young client has been a fun progression to witness.

All those early mornings have been worth it.

And for Kvalvog, the feeling is mutual.

“He’s done a great job helping me over the years,” said Kvalvog. “A big reason for my success and my teams’ success in high school that we’ve had is because of him and helping me get bigger, stronger and faster.”

Strength training is a large part of Beil’s job, but not the only part.

“Most people think inside the POWER center, it’s clones of Zach and only clones of Zach coming in the door,” Beil said, “but my next two clients are much different.

One has a cervical spine injury and one’s 84 years old. It definitely attracts all kinds of different bodies.”

road to recovery Ethan Parmer, a 24-year-old business analyst for Noridian, broke his neck on the Fourth of July last year. Damage to his C4 through C7 vertebrates left him paralyzed from the waist down, with limited strength in his arms.

After having surgery and spending two months at Craig Hospital, a worldrenowned rehabilitation hospital in Craig, Colo., Parmer returned to Fargo.

He began working with another Sanford POWER trainer for a while before teaming up with Brett twice a week.

Together, they work on improving his leg and triceps strength through a range of exercises. He is not, however, a physical therapist. His expertise typically lies in things like weights and sprint training.

“A (physical) therapist would be somebody who’s working with somebody

STAYING INDEPENDENT who’s injured, with an ACL, with a shoulder tear, with a low back (problem), some acute pain,” Beil explained. “I wouldn’t actually be titled as that, even though working with Ethan might be a little grey area in between themselves and myself.”

Grey area or not, together they have made improvements. One exercise, which Parmer found online and shared with Beil, involves Parmer loading weight onto his legs and standing bent over, followed by a mini squat.

“I enjoy working with him, too, because he has unique needs. I like variety in my job, and he brings some great challenges,” said Beil, “and sometimes the smallest of improvements are big rewards for us. He’s hungry every day, too. He comes in and he’s ready to work.”

Beil’s third client of the day has just as much as energy as he does, and for her, the sun is always shining somewhere, even if there are clouds in the sky. Phyllis Solee is an 84-year-old on a mission to remain independent and healthy.

After rehabilitating from a stroke, a friend of Solee told her about their personal trainer. So she decided to give it a try, too.

“I was just coming off rehab, so 2 pounds were a big effort for me,” said Solee, “and he (Beil) said, ‘Let’s give it a try.’ There were so many limitations and this active person didn’t want to be limited to sitting in a chair or pushing one of those walkers around.”

“The first two weeks, (she was) very tentative,” Beil added. “… Then two weeks later, she said, ‘I am in your hands. Do with me what you must. Keep me living independently and happy and healthy.’”

Thanks to Beil, Solee was able to get on an airplane on her own that Christmas and visit her daughter on the East Coast.

Seven years later, the pair are still working together two mornings a week. Solee said the day just isn’t right if she doesn’t work out, and days with Beil are her favorite.

“He keeps it fresh and interesting all the time. He is top of the class when it comes to this,” she said. “So many trainers, they just have a routine, they don’t take your body into consideration where you are and what the person needs.”

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family

Aria Baby

13.4 ounces at birth

Typical births occur at 38 to 40 weeks of pregnancy. Aria Caroline Mallory was born at 25 weeks and one day. Measuring just over 13 ounces and 10.25 inches long, Aria is the second smallest baby ever to be born at Sanford Health-Fargo.

By Lisa Marchand | Photos by Andrew Jason

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340 PAPERCLIPS

Parents Ryan and Laura Mallory hail from Oklahoma City, Okla., but currently reside in Minot, N.D., where they run an oil and gas permitting business. Aria is the first child for this couple who have been married over 20 years.

They discovered that the umbilical cord’s blood flow was reversing, preventing Aria from growing and receiving necessary nutrients. When their doctor suggested they head to Fargo at a mere 24 weeks of pregnancy, they packed up and headed east.

“We really did not want to have her delivered early,” Ryan said. “We were hoping that she could stay in there at least to the 27, 28 weeks because there was much higher (chance) of survival.”

Ryan and Laura’s little girl was born Sept.

4, an incredible 104 days shy of her original due date. Amidst expected complications of this premature birth, Aria is doing well and fighting hard.

After Aria was delivered through a Caesarian section, she was immediately put in an incubator and stabilized.

“I don’t think anything really hit me until I saw her,” her father said. “… I think at that point it was just a real emotional moment for me because I was just trying to hold it all together, but I couldn’t really at that point. It was just overwhelming to see somebody that size.”

At 13.4 ounces, baby Aria weighed as much as 340 paperclips.

Laura got to see her newborn baby shortly after her husband. And the first time she held Aria was an experience in itself.

“I was nervous,” Laura said, “because it was like holding a stick of butter. There’s no weight.”

ROLLERCOASTER RIDE

“When we got here, they had us come here to the NICU and they take you around and the first thing they tell you over there is if your baby is going to be a preemie, especially at this size, get ready for what they call a rollercoaster ride.”

The ride wasn’t so bad at first, considering how soon Aria was taken off intubation. One day, to be exact.

“When they took her off the first day, the doctors said that was just amazing,” Laura said with a smile. “One day and she’s so small, and they took her off the intubation.”

“I can’t tell you how many times we heard the word(s) ‘remarkable’ and ‘miracle’ the first so many weeks,” Ryan added. “That doesn’t mean everything went perfect; it just meant that she did really well. The first few weeks, it was just really impressive overall.”

Just after her one-month birthday, baby Aria developed an infection in her urinary tract. But true to her fighter mentality, she bounced back.

“The nurses said all the babies have their own personalities, but she’s pretty spunky … and they said that’s really good for somebody like her to be feisty like that,” Ryan said.

Aria still has a lot of developing to do, but doctors are most concerned about her organs.

Around 24 to 25 weeks, a baby’s lungs have developed but are usually not fully functioning and their bone marrow begins making blood cells.

“Of course the main (concern) is the heart and the lungs,” Ryan said. “The brain can bleed at that size, which we didn’t have any issues with the brain bleeding. They told us her heart all along was really strong but the lungs were the big concern, followed by the kidneys.”

“I can’t tell you how many times we heard the word(s) ‘remarkable’ and ‘miracle’ the first so many weeks. ...

That doesn’t mean everything went perfect; it just meant that she did really well.

The first few weeks, it was just really impressive overall.”

Ryan Mallory, Aria’s father

LOOKING AHEAD

The Mallory family’s ride isn’t over yet. Although Laura and Ryan have their fingers crossed for being discharged by Thanksgiving, they could be in the hospital until Aria’s original due date of Dec. 17.

“It’s a day-to-day thing,” Ryan explained.

“When you get a little bit of good news, you feel like you can breathe a little bit, and then when you get the bad news you’re all stressed again. It’s a constant daily battle.”

With prayer, each other and the support of their family and church back in Oklahoma, they have kept a positive outlook.

“Probably the hardest part is this would be a lot different if we were back in Oklahoma and this was going on, because we’d have our immediate family right there,” Ryan said.

But Ryan’s mom and brother, who is also his business partner, are living in Minot, N.D., and have been an enormous help. They also have friends preparing Aria’s bedroom for her return.

North Dakota was never in their permanent plan. The Mallorys plan to return home to Oklahoma eventually, but for now, will call this state “home.”

“I think North Dakota will always mean something to us now,” Ryan said.

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Stride • November 2014

North Dakota and Minnesota consistently rank in the top 20 for volunteerism. We dug up dozens of statistics showing the impact citizens have on Fargo-Moorhead through their philanthropy efforts. By no means is this a complete representation of all volunteer achievements, but take a glimpse at what this amazing community is accomplishing.

By Lisa Marchand Statistics courtesy of Impact Foundation, Corporation for National and Community Service, Independent Sector and featured organizations Photos by Sadie Lascelles, Lisa Marchand and featured organizations

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1,298,867 Pounds of food served by the Emergency Food Pantry in 2013.

Food Banks & Pantries Between 2011 and 2013, 8.7 percent of North Dakota experienced some degree of food insecurity. Even though it is the lowest rate in the nation, too many still go hungry. With the help of nearly two dozen food banks and pantries, thousands of people in the Fargo-Moorhead community have received food for themselves and their families.

In 2013, the Emergency Food Pantry served

16,871

un-duplicated individuals.

8,372 Number of volunteer hours performed by 669 volunteers at the Emergency Food Pantry in 2013.

19

giving the fight back

$1 = For every charitable $1 Great Plains Food Bank receives, they can provide food for 4 meals.

“Food pantries are important to the FargoMoorhead community because no one is unaffected by hunger. All of us can have moments of crisis or emergency; whether it takes the form of an unexpected medical bill, the loss of a job or a family emergency, hunger can happen to anyone. When people in the community are hungry, the community overall is not as healthy, vibrant and prosperous as it could be.”

Tibby Reas-Hinderlie Emergency Food Pantry

In 2013, Great Plains Food Bank, with the help of local farmers, distributed over

4.5 million lbs of fresh produce statewide, up 15% from 2012.

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Stride • November 2014

food pantries in Fargo-Moorhead.

giving the fight back

Between July 1, 2013 and June 30 of this year, Lutheran Social Services provided

78,099 hours

Elderly Care What better way to connect with the past than to spend time with those who lived it? An endless amount of opportunities are available at local retirement homes and assisted living programs.

of companionship to older adults in North Dakota by helping them remain independent in their homes.

The Evangelical Lutheran Good Samaritan Society in Fargo has been around since

1922

providing opportunities for volunteers to connect with senior citizens.

Hospice of the Red River Valley extends across

29 counties 33,000 square miles and

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Stride • November 2014

“That intergenerational (interaction) is great with our residents. ... The conversations between the kids and the elderly, with our residents, is just fantastic. ... When our younger generation listens to all of this and the stories they hear, it’s just so awesome to watch the kids and the reactions between our residents and the students that come on over. Everybody else that comes in, they just get such a good feeling of being able to help out with our residents and know that they really made their day for our residents.�

Laurie Schnabel Bethany Retirement Living

27,000 Approximate number of local stray animals placed in homes since 1966 through Homeward Animal Shelter, formerly Humane Society Fargo-Moorhead.

Thanks to local pet adoption organizations,

only 2

adoptable cats have been euthanized in area pounds since 2012. Prior to that year, between 400 and 700 adoptable cats were being euthanized per year.

World Vets, an international animal aid program based in Fargo, spans 42 countries across

Animal Aid From animal adoption agencies to a worldwide animal aid organization, thousands of local pets and animals around the world benefit greatly from nonprofit organizations based out of Fargo-Moorhead.

6 continents

25

giving the fight back

?

Did Did you you

know

There are at least 8 different animal adoption agencies in the FM area, including one for parrots and another for greyhounds.

#1 “First of all, (it is important) to save the lives of abandoned cats that nobody has cared about until now.

Second of all, (it is important) to provide pets for people that they know have been spayed and neutered, which is obviously so much of the problem. And to provide entertainment somewhat for some people. ... We have kids that in lieu of birthday presents, they ask people to donate to us.

We have them come in and give all the kids a tour as part of their birthday celebration. ... I think teaching young people a love and respect for animal life goes far.�

Gail Ventzke & Carol Stefonek (not pictured) Cats Cradle

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Stride • November 2014

After evaluating more than 3,600 organizations worldwide, the United Nations Foundation awarded World Vets the Classy Award, naming it the top Animal and Wildlife Welfare organization worldwide for 2014.

In 2013, more than

6,000

individuals volunteered at the Red River Zoo.

In 2013,

24 volunteers participated in a year-long commitment to a social program through the Arc of Cass County that promotes friendship and inclusion in the community. So far this year, volunteers have put in

2,785 2,785 hours hours at the Arc Attic Thrift Stores in Fargo.

The Anne Carlsen Center in Jamestown, N.D. has provided services for children with disabilities for more than

70 years.

In 2012, they were awarded an “Apple Distinguished Award,” which has been presented to less than 200 organizations worldwide.

Special Olympics North Dakota was founded in

“It is important for people to remember that despite a person’s ability, we are all part of the community and we can’t live truly fulfilling lives without including all members of the community in our day-today interactions. By ignoring differences and just seeing people, we are making our community stronger.”

Kati Nelson The Arc of Cass County

Special Needs

The best way to understand someone with needs different from your own is to get to know them. By providing those with special needs the opportunity to be active members in our community, we become stronger and more diverse.

1972

by Dr. Roger Kerns of Fargo, only 4 years after Special Olympics began.

29

giving the fight back

CHARISM, a neighborhood-based nonprofit in Fargo, has seen

Youth

Some of the most influential experiences of a person’s life occur during their childhood.

Thousands upon thousands of hours are dedicated to improving the lives of area youth every year through a large variety of organizations.

63 62 volunteers volunteers dedicate

2,436 hours

to its youth and community programs so far this year.

90% of every $1 donated to the Big Brothers Big Sisters program at The Village Family Service Center goes directly into finding proper mentors for kids.

30

Stride • November 2014

Anyone over the age of

14

is welcome to volunteer with the YMCA of Cass Clay, and those younger can volunteer with their parent or guardian.

There are currently

128 volunteers enrolled and

23 volunteers

in the enrollment process at the Big Brothers Big Sisters program.

“CHARISM and all the other ones (youth nonprofits) are very important because they’re filling a gap. There’s a lot of parents who want to spend time with their kids and help them work on learning and the skills that we work on, but they just can’t because of their job schedule or there’s a language barrier or they just don’t have time with all the other things going on. ... We like to be a stable force, and I think a lot of the youth organizations are like that, too. It’s a safe place for kids to go. They know they can trust the people there.”

Jessica Ueland Director of annual giving & marketing at CHARISM

31

In 2012, Grand Forks-based Global Friends Coalition worked with more than

120

new Americans through their Family Mentors and Adult Literacy Program to help acclimate new Americans to the culture and strengthen their English fluency.

African Soul, American Heart built a boarding school in South Sudan with a mission to protect, educate and empower

50 orphaned girls.

After civil war broke out in late 2013 forcing them to evacuate the country, ASAH located 29 of 34 girls and moved them to Uganda. 3 more students will join them soon.

Wellspring for the World, based out of Fargo, provides pure, fresh drinking water to third world nations.

“We are very fortunate in our country and in our community that we have programs, services, medical care and education available for those who are suffering.

In undeveloped countries, there are few or no aid programs and few schools.

People suffer and die from causes that are easily managed here. A girl from South Sudan is more likely to die in childbirth than to finish primary school.�

Debra Dawson African Soul, American Heart

Global Aid Outreach begins at home, but it extends across the globe.

Several international aid organizations claim FargoMoorhead as their base and are making huge differences in the lives of those around the world.

Every dollar donated will be tripled by the Conrad N. Hilton Foundation and other donors. $50 can supply one person with a lifetime of clean water.

33

giving back The Arts Partnership represents

133 artists

arts non-profits and arts-related businesses. This June, it handed out nearly

$83,000

to 34 artists and 9 organizations.

“It’s important to volunteer in the arts because it’s a fabulous reciprocal relationship — the organization receives the benefit of your time and/or skill set, and you get to experience the arts from a behindthe-scenes vantage point. This not only increases your understanding of the arts, but it also lends to a greater appreciation for how much work it takes to make something seem so effortless.”

Dayna Del Val The Arts Partnership

Fargo-Moorhead Community Theatre, which operates largely on volunteer efforts, began in 1946.

They have produced more than

500 productions on their stage.

Arts Hundreds of area artists, musicians, actors and arts-related businesses thrive on volunteer efforts.

In our rapidly growing community, the arts scene is sure to grow and so will its need for extra hands.

34

Stride • November 2014

Plains Art Museum raised

$81,521 at their 2014 Spring Gala, their signature fundraising event for the year.

giving the fight back The Corporation for National and Community Service (CNCS) will commit

$2.89 $2.89 million million

How we fare & compare

to North Dakota communities through national service initiatives in 2014.

Your odds of finding a job increase

27% 27%

if you volunteer regularly.

16 th

2 nd

In 2012, North Dakota ranked 16th in the nation for volunteerism at 30.4%.

Minnesota ranked 2nd in the nation for volunteerism at 37.7%.

36

Stride • November 2014

Volunteers

65 and older have been found to have lower rates of depression.

$5,477,704 Amount raised through more than 24,000 donations on Giving Hearts Day 2014, an online fundraising event through the Dakota Medical Foundation. 235 area nonprofits were involved.

The national average for volunteerism in 2012 was

26.5% .

Last year, their time was worth an estimated value of $22.55 per hour.

fitness

Yogavs.

Pilates Are yoga and Pilates the same thing? If not, how are they different? For someone with little experience with either, yoga and Pilates may seem like interchangeable activities.

However, both practices have unique qualities which separate them from any other type of workout. This chart will help answer some questions about yoga and Pilates and help you understand the distinctions between the two.

By Baylye Anderson Photos by J. Alan Paul Photography

You may still have more questions about either workout. The best (and most fun) way to learn more about yoga or Pilates is to try it out yourself!

38 Stride • November 2014

• Comes from the word yuj, meaning “union” • Unites the body and mind • Is physical meditation • Focuses on breathing techniques • Can be practiced at any age • Is not competitive; working with yourself rather than against yourself • Helps you become more aware of your surroundings • Is a mindfulness practice • Allows you to simplify and slow down • Makes you more wakeful and aware in your everyday life

Yoga Nadine Schweigert of the Spirit Room in downtown Fargo

Shari Isaak of Isaak Studios in Fargo

• Help increase flexibility • Use specific breathing techniques to help you succeed and make the most of your movements • Strengthen your body • Increases flexibility in lower back

Both

• Helps to prevent physical injuries and can be used to rehabilitate injuries

Pilates

• Has two types: mat Pilates and equipment Pilates Mat Pilates focuses on core work.

Equipment Pilates is a more intense head-to-toe workout • Extends and elongates muscles

• Works the small and intricate muscles that stabilize the body • Is not repetitive • Focuses on precision over quantity • Is accessible to people in all types of physical shape including those who are out of shape, overweight or overcoming a physical injury

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Fitness

Ashley’s

monthlong

By Ashley Sornsin | Photos by J. Alan Paul Photography

t

he holiday season

is upon us and our to-vdo lists are now a mile long. Cold weather has settled in and there’s an abundance of festive treats calling your name. Every year the holidays roll around, and your fitness and nutrition tend to fall to the wayside. Not this year!

3 levels beginner, intermediate, expert Push ups Beginner on knees

This holiday season you’re going to commit to this 30-Day Fitness Challenge, which will take you a few minutes to complete each day.

The November Fitness Challenge will progressively become more challenging, but you’re ready for it now, more than ever before. There are three different exercises each day: one for upper body, lower body and core. You can choose from three levels of difficulty: beginner, intermediate and expert.

You will complete the designated number of reps of each exercise, each day.

november Workout

Intermediate On week 3, go up a level. Expert will be decline push-ups

*Remember to check with your doctor before starting any new fitness program.

40

Stride • November 2014

Expert on one toe

squats Beginner regular parallel

Intermediate

As the month progresses, there will be more reps to complete, but this gradual increase ensures you’re building strength and endurance. On week three, challenge yourself and go up a level.

Commit to the challenge for all 30 days and before you know it, you’ll be feeling stronger and even more energized. This isn’t a major time commitment, but rather a commitment to say yes to your health and fitness. Yes, the to do lists will still be there, the cold weather nestled in, festive treats still calling your name, yet you’re finding balance that will help you through the holiday season. Get motivated, stay dedicated and say yes.

regular, on toes

jump squats

Expert jump squats and touch floor

planks

(timed in seconds)

Beginner on forearms on knees

Intermediate On week 3, go up a level.

Expert will be alternating legs and arms.

on forearms on toes

Expert on forearms on toes with alternating lifting legs

4

12 27 30s

9

13 30 30s

10 22 45 50s

16

23

24

42 80 2min10s

43 82 2min15s

12

18 35 67 1min40s

25 45 85 2min20s

18 37 40s

13

36 70 1min40s

26 46 87 2min30s

19 40 45s

14

26 52 1min

19

week 1 7

16 35 40s

25 50 1min

23 47 55s

33 65 1min35s

6

15 32 35s

11

17

32 62 1min30s

5

28 55 1min10s

20

27 47 90 2min40s

8

15

22

29 57 1min20s

21 38 72 1min45s

week 2

3

week 3

2

10 push-ups 25 squats 20 seconds

week 4

november

push-ups squats planks

1

20 42 50s

30 60 1min30s

39 75 1min55s

28

GE LLEN r CHA s fo ption See o and s -up push s plank

40 77 2min

29

48 92 2min45s

49 95 2min50s

30 50 100 3min

fall recipes 41

Ashley’s

favorite fall recipes

party nuts

These recipes are simple, healthy and delicious. You only need a few staple ingredients and you’ll be on your way to a healthier tailgate party. Enjoy!

roasted brussels sprouts with almonds

Sweet, salty, spicy and savory — basically the best of all worlds!

Whether you’re cooking for Thanksgiving or a guest, you will be sure to impress your guests or host/hostess with this recipe.

Looking for a Thanksgiving side dish that’s both delicious and healthy? I came up with this one a few years ago and it’s one of my favorites.

ingredients

ingredients

• 2 cups raw unsalted almonds (or mixed nuts) • 2 tbsp turbinado sugar (sugar in the raw) • ¼ tsp cayenne pepper • 1 tbsp rosemary leaves • 1 tbsp coarse ground sea salt • 1 tbsp unsulphured molasses

• 2 lbs Brussels sprouts (halved) • 1 cup slivered almonds • 2 tbsp olive oil • 2 cloves garlic (chopped) • ½ tsp salt • ¼ tsp pepper

Directions

Directions

Bake almonds on cookie sheet for 5 min at 350 degrees.

Put in a medium size bowl.

Heat oven at 400 degrees.

Mix 1 Tbsp sugar, salt, cayenne pepper.

Pour mixture over nuts, add molasses and rosemary.

Stir until coated.

Add remaining 1 Tbsp sugar and stir to coat evenly.

Put all ingredients in a large bowl and toss to coat.

Line a large baking sheet with foil and spread Brussels sprouts cut side down.

Roast for 20-25 min until tender.

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