Stride Jan. 2013

d a o R e Th ss e cc u S to

JANUARY 2013

page 8

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Meet the team at Spotlight media inc.

January 2013

Stride Magazine is published 12 times a year and is free. Copies are available at over 1,000 FargoMoorhead locations along with digital versions at www.fmstride.com

Spotlightmedia

Publisher SPOTLIGHT MEDIA INC. President MIKE DRAGOSAVICH

Nick

Editor ANDREW JASON Associate Editor KYLEE SEIFERT Graphic Designers MIKE DRAGOSAVICH, JAMES NESS, ANDY NEIDT General Manager BRENT TEHVEN Marketing/Sales TRACY NICHOLSON, TODD GRAF, JAYNE BEMENT-MILLER, TOM REINHILLER, KELSEY KULLER, PATTY NYSTROM

editorial

alizabeth

Research/Contributors STEPH STANISLAO, SARAH BIEBER, NICHOLAS PROULX, KYLEE SEIFERT Photographer JESSE HOORELBEKE OF J. ALAN PAUL PHOTOGRAPHY (WWW.JALANPAUL.COM), ANDREW JASON Website Content/Social Media MORGAN WEIDRICH Administration ALIZABETH GADDIE, BRE SEIFERT

CONTACT 502 1st Ave N First Floor Fargo,ND 58102 701-478-7768 info@fmspotlight.com

ADMINISTRATION

tracy

Spotlightmedia Stride Magazine is published by Spotlight Media Inc. Copyright 2012 Stride Magazine & fmstride.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmstride.com.

Stride Magazine & fmstride.com will not be held responsible for any errors or omissions found in the magazine or on fmstride.com. Spotlight Media Inc., accepts no liability for the accuracy of statements made by the advertisers.

2 // fmstride.com

MARKETING

Publisher

editorial

DESIGN

todd

MARKETING

jesse

Photography

tom

editor

editor

MORgan

Kylee

editorial

andy

Social Media

marketing

bre

administration

kelsey

jayne

DESIGN

marketing

GENERAL MANAGER

Andrew

steph

james

patty

Brent

MIKE

Sarah

Marketing

Marketing

fmstride.com // 3

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BEFORE Contents...

10

WE BEGIN EAT LIKE AN ATHLETE

road to miss America

L

etter

L

from the

ast month I was given the opportunity to speak at my college graduation.

I still feel like I didn’t deserve the honor but since I know that everybody has secretly written a commencement speech in their mind, I thought I would share a little bit of what I talked about.

A lot of my friends (and ex-girlfriends) will tell you that I’m not the smartest man out there. I won’t argue with them.

I’m not dumb by any means but I do have my moments. For example, earlier this month, I was working late at the office. I decided it was time to leave so I went to start my car in order to warm it up. Five minutes later, I go out to my running car and I try to open the doors. Of course, I had locked my keys

6 // fmstride.com

24

18

Shape it up

editor.

in my car. (For the sake of self-censorship, I’ll leave out what I said after realizing it.) A call to the locksmith, an hour of waiting and $60 later, I was able to drive home in a REALLY warm car.

Dumb, right? However, sometimes those foolish and dumb decisions can be the ones that pay off the most.

Let me explain.

It was fall of 2008, I was pretty stinking broke but that didn’t stop me from signing up to study abroad and spend thousands of dollars that I didn’t have. That trip changed my life more than I could fathom. I will never regret that decision.

Here’s another example of a seemingly reckless and foolish decision that paid off. I’ve written about my

heart surgery a few times here so I won’t go into details but I will say that despite the fact that I almost died from a heart infection, 372 days later, I ran the Chicago Marathon. Now that’s a story for the grandkids.

Still don’t believe me? Well here’s one last example. I gave up a really good paying job so that I could focus on an unpaid internship. That internship was with FM Spotlight and Stride magazines. The two magazines have grown more than I could ever imagined and so have I. That unpaid internship led me to where I am today.

Now, I’m not advocating for the removal of education in the U.S. I don’t want us all to become a bunch of slack jawed yokels. However, I am saying that we need to stop being afraid of making those

42

FAMILY HEALTHCARE

decisions that seem scary and stupid.

By all means, listen to your brain but, more importantly, follow your heart.

Andrew Jason

e i s o R

o t d a o r e h t

A C I R E M A S Âť MIS photo by hy Photograp l u a P n a l J. A article by rt Kylee Seife

8 // fmstride.com

fmstride.com // 9

Rosie’s Journey to

Miss America ROSIE SAUVAGEAU HAS ALL OF HER P’S IN ORDER.

HER BAGS ARE PACKED, SHE’S

prepped, she’s primed, she’s practiced (especially walking in heels) and now she’s ready to journey to Las Vegas for the 2013 Miss America Pageant. With her supportive state of North Dakota in the rearview, she confidently takes each step closer to becoming crowned the next Miss America.

Buckle up and come along for the ride.

BEFORE YOU ASK, NO, ROSIE

was not a “Toddlers and Tiaras” kid growing up. In fact, for many years she dismissed the invitation to try out the competition route. Her close friend, Jaclyn Johnson Lester who was crowned Miss North Dakota in 2006, started encouraging Rosie to try a pageant back when she was a senior at Shanley High School. It took until she was a senior at Concordia College for her to actually take it into consideration. The biggest motivator for her participation was that she would have the chance of earning scholarships and loan money, as well as, get the chance to perform.

As a devoted pianist and singer, she was sold to the idea.

10 // fmstride.com

HER

FIRST

COMPETITION

AS

THE

COMPETITION

happened to be the first time she competed for Miss ND back in 2010. It was nothing short of a trying experience. She developed a case of the hives (for the first time in her life), came down with the flu and just a few days prior, her boyfriend at the time broke up with her. She survived the week and to her surprised decided to go back for a second and finally a third time. In this case, the third time was a charm.

Being that this was the last year, due to age restrictions, winning the title meant that much more to her. nears, Rosie is doing all she can to prep and remain calm. “I knew immediately, I wanted to avoid coming across robotic. I just wanted to be my laid-back self.” She really represents that laid-back self with her idea of “keep on keeping on.”

Although she feels like she’s as ready as she is ever going to be, she knows it really won’t seem like reality until she sees the Vegas skyline.

fmstride.com // 11

Prodigy By age 2, Rosie was able to pick up a tune by ear and play it on the piano.

12 // fmstride.com

SNEAK PEEK

AT THE MISS AMERICA COMPETITION ThursdaY FRIDAY MONDAY

MONDAY

TUESDAY WEDNESDAY

THURSDAY

friday

SATURDAY

Arrival Ceremony (this is a huge deal!)

Rehearse, rehearse , rehearse!

Walking patterns, talent, dance sequence, etc. They even get to take a bit of a break and enjoy some Vegas shows!

Rosie gets put on the spot for her PERSONAL INTERVIEW The first day of preliminaries. Rosie has her onstage interview as well.

The evening gown and swim suit SHOWDOWN!

She plays piano and sings to

“Make You Feel My Love.”

Talent accounts for 35 percent of her scoring, the heaviest weighted score!!

FREE night for the ladies!

SHOWTIME! Finals are aired at 9 p.m. on January 12th on ABC.

fmstride.com // 13

14 // fmstride.com

INTERVIEW SPOTLIGHT'S ONSTAGE INTERVIEW WITH MISS ND

talk about your platform ISSUE what is your favorite THING ABOUT participating in

CELEBRATE DIVERSITY! ONE NATION, ALL PEOPLE.

To bring people together and overcoming differences. I personally find that music is a universal connector.

IT’S NEAT TO KNOW SOMEONE FROM EACH STATE

by name… I love the connections other title holders have, it just goes to show how small the world can be.

pageants?

if you won the

Miss america TITLE, WHAT WOULD

YOU DO?

biggest

ROOKIE moment?

I WOULD WANT TO BE MORE RELATABLE. IF YOU DON’T

know very much about pageants, then it’s easy to view Miss America on a pedestal and intimidating. I would like to even that out.

THERE IS A THING CALLED BUTT GLUE, WHICH I HAD

never heard of. I was ready to go on stage for swimsuit when my host mom said, ‘Do you have butt glue?’ and I was so confused as to what she was talking about. So she found me some and put it on. Then she’s like, ‘Where are your eye lashes?’ I didn’t have any. There were so many things I had no clue about the first time, it was funny.

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a e k i L t a E

Interview by Kylee Seifert

Photos by J. Alan Paul Photography 18 // fmstride.com

You’ll find this Fargo South native at every meet snapping gum and wearing mismatching socks as she prepares to clear the high jump bar.

She’s NDSU trackster, Greta Zeitz, and she eats like a vegetarian athlete.

e t e l h t A an

S

he doesn’t eat cows but she could jump clear over one. Vegetarian athletes are not very common, but it doesn’t slow down NDSU Track and Field star, Greta Zeitz. The junior, who is majoring in public relations and advertising, set her personal record of 5 feet 6 1/2 inches this past May at the Summit League Championship. She took home the bronze with her personal accomplishment. Keeping on top of her diet is an important factor in working towards dominating the high jump world. Find out how to eat like a vegetarian athlete.

fmstride.com fmstride.com // // 19 19

DIET BREAKDOWN MEALS Breakfast: I was never much of a breakfast eater, but I found that I need something as a college athlete to survive my a.m. workouts, so I have Myoplex Protein shakes.

Lunch: A mash up of fruit, Greek yogurt, protein bars like Cliff bars, Kashi granola and raw almonds. I have to really try to prepare my meals ahead of time since I’m always on the go. I’m not the best cook but I’m working on it.

Dinner: Soup, steamed veggies with rice or whole wheat crackers and to get in protein I’ll have an apple with peanut butter.

Spaghetti and salmon are often on my menu. When I want to switch things up, I will look for a meatless meal on eatingwell.com.

I also take supplements, such as amino acids, iron, calcium, fish oil and a multivitamin, to make sure I get all the vitamins that I may lack in my diet.

HYDRATION

I LOVE coconut milk. Zice and Vita Coco are two types that I drink. They’re great for hydrating and have no sugar or sodium. I’m always either drinking water or Gatorade too. I’ll admit, I am a guilty coffee drinker!

MOTIVATION My family has always been the main motivation behind everything I do. They’ve always backed me in track, driving me to practice, coming to meets and being “Team Greta” no matter what! I am so inspired by my teammates and the drive to improve as an individual athlete.

E BY UOTE TO LIV FAVORITE Q , you ou are angry y te u in m ry “For eve ess.” nds of happin co se ty x si se lo Emerson Ralph Waldo

POWER SNACKS 1. A big spoonful of Almond Butter 2. Dried Fruit 3. KIND or Balance Bar

fmstride.com // 21

New Year.

New Website.

www.ramseybank.com

Go There!

Happy New Year. Happy New Website Cando . Cavalier . Devils Lake .

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Call for a free health assessment and anti-oxidant scan!

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Angela Balouch CNC (701) 361.4994

Sunday JANUARY 6TH, 2013 | 2pm - 3:30pm NDSU McGovern Alumni Center 1241 North University Dr, Fargo ND

SHAPE it Neal Swed WITH

I

mark

UP

f you are going to take fitness advice from anyone… you may as well take it from a guy who can make planking off of a pole look easy. It’s fairly obvious that this guy takes care of his body and has found out what works for achieving a maximum level of fitness. The former personal trainer and Fitness Director at Anytime Fitness, is now head honcho, A.K.A store manager, at 2nd Wind Exercise, the nation’s largest specialty fitness retailer. So, if you want to be able to pull off moves like he can… you may want to listen very closely to what he shared with us about his workout routine and diet.

A bit of mathematical advice from Neal It’s estimated that for each pound of muscle that you add to your body, you will burn an extra 35 to 50 calories per day. So, an additional 10 pounds of muscle will burn approximately 350 to 500 calories a day.

24 // fmstride.com

P

PHOTOS BY

J. ALAN PAUL PHOTOGRAPHY

ARTICLE BY KYLEE SEIFERT

Think what he’s doing is crazy? Neal eats kiwis with the skin on them.

He also always carries a penny in his pocket for good luck.

D »REA

PIRED S N I E ON, B fmstride.com // 25

Some of my favorite moves to tone up my abs include leg raises, wood choppers, vertical leg crunch, ab roller and alternate heel touches. Any kind of plank is definitely in my list of ab to-dos (not always off of a pole though.)

ABS

I like to mix my cardio up. I’ll usually do 15 minutes on the Stepmill, 15 minutes on the Upright Bike and finish with 15 minutes on the Treadmill.

Cardio

Don’t forget about cardio!

Change it up. Don’t stick with the same routine for too long.

Eat before and after a workout. Make sure to get some protein.

Neal Swedmark’s Golden Rules

In no way will I sacrifice pizza!

cheat

Turkey taco salad with cheese, jalapenos, tomato, salsa, a side of rice and an apple.

Dinner

Wild Wing sauce, some type of veggie, sometimes a potato and an orange.

Lunch A chicken breast glazed in light medium Buffalo

It’s generally skim milk with a Quaker Oatmeal Square, a protein shake and a banana.

Breakfast

Meals

I love to get a lot of leg work in. So I usually will do some lunges, leg extensions, leg curls, calf raises and leg abductions/adductions. Gotta include squats as well‌ without question.

Legs

THE FUN. THE CHALLENGE.

THE CHARGE! HARD CHARGE is invading Fargo with its 4-mile obstacle mission.

More than 20 challenging obstacles, unpredictable terrain and television cameras capturing it all. You definitely don’t want to miss out.

Need motivation for your New Year’s resolution?

Learn more and register at

HardCharge.com /events

CHARGE LIFE

6 .15 .13

TM

HANNAH SORENSEN

Social Media

30 // fmstride.com

Fitness/

Nutrition

I

Advice

t’s the time of year where the gyms are filled to the brim. Every machine seems to be occupied and there is a waiting line for the free weights. So what better time to touch on how to make every gym visit efficient and less of a headache.

On top of that, it’s important to make sure that certain actions are being taken in order to maximize the effort and sweat that goes into each workout. Kylee Seifert has the 411 to ensure success going into the new year. She’s an AFAA certified personal trainer, group X instructor at various gyms in the FM area, where she teaches CX Worx, Zumba, BodyFlow and Circuit, a Cross Fit athlete, founder of the fitness blog “Fitness Playground”, and to top it off, the new Associate Editor of Stride Magazine.

Get more fitness tips by visiting her blog at myfitnessplayground.wordpress.com.

fmstride.com // 31

Fitness

1. Is it true you have to work out 60 minutes everyday to maintain your physical health?

This is a suggestion geared toward those who are attempting to lose weight and less for those doing health maintenance. If it’s difficult to fit in 60 minutes of exercise per day, start out with 30 minutes and go from there. My favorite saying pertaining to this is, “There is someone busier than you working out right now.” Maybe try to pick a couple days of the week when things slow down for you to really get in an intense workout so that the other days when you have to schedule in a quick sweat session, you won’t feel so guilty.

2. I’m kind of a rookie when it comes to weight training.

Is there a certain order to how I should be training?

Think of it like this: most smaller muscle groups assist larger muscle groups during lifting. By exhausting smaller muscles first, larger groups won’t have as much strength left to optimize your lift. This will also help ensure proper technique. Often when smaller muscles are fatigued first, there is a greater chance of faulty technique. That being said, nothing is really set in stone for weight training aside from proper technique, so design a routine that works best for you and what you are trying to strengthen.

Nutrition

1. Should I be eating before I work out?

People tend to focus solely on post workout meals and neglect taking the time to properly fuel up prior to hitting the gym. A protein and carb rich meal should ideally be eaten one to two hours before working out. This will ensure muscle repair, help build lean muscle and supply the adequate amount of energy to dominate your session. It is also important to provide your body with a pre-workout snack approximately 30 minutes prior for a quick energy and blood sugar boost. Try fruits, veggies and whole grains.

2. What are guidelines for a post workout meal?

In order to reap the full benefits of your workout, you must refuel your body correctly. The most important thing to remember when it comes to a post workout meal, is the time frame it is consumed in. It should ideally be within 30 minutes of working out. For this meal to actually compliment your workout, it must consist of protein and carbs that will digest quickly to aid with muscle repair.

32 // fmstride.com

We at Spotlight Media want to thank our photographer, J. Alan Paul, for the opportunity to collaborate together.

Just check out some of the photos from the last two months! Make sure you like his company on facebook.

Facebook.com/jalanpaul.

fmstride.com // 34

fmstride.com // 35

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           

               

                 

   

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 



 



The new street veiw bar and lounge located in the lobby

REFINED RENOVATED REDESIGNED The new European style guest suites.

DOWNTOWN FARGO

201 N. 5th St. // 701-232-7363

INTRODUCING THE NEW

FAMILY HE Patricia Patrón, CEO

L

Article and photos by Andrew Jason \\ Photo to the right by J. Alan Paul

ooking at the outside of the Family HealthCare, you’d never think it was a clinic. In fact, it looks like something out of another century. Well, that’s because it is. As impressive as the building looks, the really impressive part is what happens inside the building.

The Family HealthCare’s mission sums up their goal in a nutshell. “Provide exceptional healthcare that is affordable, compassionate, dignified and respectful of all people.”

This mission brought in 11,694 patients last year. These patients came from every walk of life. The insured. The uninsured. Living in a four-bedroom home. Living on the streets. The Family HealthCare represents every walk of life and that is very important to them.

“Our program is open to anyone,” said Patricia Patrón, CEO of Family HealthCare. “I think this is important for people to know because people think that they need to be in a difficult situation or not have insurance to come and see us. That’s really not the case. We operate as a primary care clinic. Everyone is welcome.”

The Family HealthCare opened in their new location on October 17 and is set to change the way healthcare is done in Fargo-Moorhead. Step inside the new Family HealthCare and look at what they’re doing.

38 // fmstride.com

ALTHCARE

BY THE NUMBERS THEY SERVED 11,694 PATIENTS LAST YEAR

1,175

OF THAT 11,694, WERE PATIENTS IN THE HOMELESS HEALTH SERVICES.

37.7 PERCENT WERE UNINSURED.

37.7 PERCENT WERE ON MEDICAID.

87 PERCENT WERE BELOW

200 PERCENT OF THE POVERTY LEVEL.

2,691 WERE UNDER 18 YEARS OLD.

4,229 WERE OF A RACIAL MINORITY.

1,278 WERE HYPERTENSIVE. 634 HAD DIABETES. fmstride.com // 39

The Building Before moving into this space, Family HealthCare was located in numerous locations across the city. This move allowed them to have all their services under one roof. They also increased the space from 27,000 square feet to 56,000 square feet.

Exam Rooms They now have 33 exam rooms, compared to only having 10 in their previous location. This allows them to serve a larger number of patients each year. They also have a homeless health service that served 1,175 patients last year.

Nursing Staff

They have 17 RNs, LPNs and CMAs on staff and employ 121 workers. Their staff ranges from doctors to Americorps volunteers.

40 // fmstride.com

Gym

They have an exercise room that has at least one of every type of equipment. In this gym they educate patients on how to live healthier lives by teaching them how to use the equipment, proper technique and how to live a healthier lifestyle.

Demonstration Kitchen

Along with the gym, they also have a demonstration kitchen where they hope to lead classes on proper nutrition. Many of their patients use food pantries so it can be hard to follow a healthy diet. Family HealthCare hopes to educate their patients on how to prepare a healthy diet. fmstride.com // 41

kim kays

NMLS 491579

MORTGAGE EXPERT CONTACT KIM TODAY ABOUT ALL YOUR MORTGAGE NEEDS AND REDISCOVER HOME BUYING

kimberly.kays@cornerstonebanks.net

www.cornerstonebanks.net (701) 364-9630

2627 University Dr. S. ∙ Fargo - 2280 45th St. S. ∙ Fargo

Hours of Operation Monday 9-6 Tuesday 8:30 - 6 Wednesday 9-6 Thursday 9-5 Friday 9-5

(701)356-6700 | 1555 43RD ST. S. FARGO

We are thankful for the patronage and support of our customers and community as we look forward to our 125th year.

701.235.1121 • www.knightprinting.com

g n i k c i St

to your plan I

t’s 2013 and we have survived the Mayan prediction of the end of the world. Guess that means you are actually going to have to follow through with that resolution that you thought you were going to get out of. You swear up and down

that you will stick to it this time around, but what makes it so different from past resolutions you have failed? We are on your side this year, crossing our fingers and keeping faith that you can and will dominate your resolution. Stay on track

Article By: Kylee Seifert

Photography: J. Alan Paul Photography

Pinpoint what needs to change

Write it out and keep it visible

Take a step back and look at your life as a whole. Where are the gray areas? What needs improvement, attention and a little bit of TLC? No one knows your life and lifestyle better than the one living it, so be honest and remember, though it may be a hard pill to swallow, making this change is only going to better you. Once you take note of the areas that need some alteration, write them down and decide what is going to be a top priority.

The more you see it, the less likely you are to cheat. Write it down on a piece of paper and keep it in a place you look often. It will stand as the perfect reminder of what goal you are focusing on.

Pick apart your resolution Once you have revealed what needs to be changed, take a deep breath and start to dissect it. What does this year’s resolution consists of and how can you accomplish it? Start by breaking it down. What actions need to be taken to make that change? Is there someone you need to get in contact with?

Maybe somewhere you need to go to take that first step. Figure that out first and foremost.

44 // fmstride.com

with these simple steps and not only will you conquer your resolution, you will go above and beyond and maybe even surprise yourself with just how much you can accomplish.

Let’s break it down nice and easy.

Update and track progress Keep a journal of your progress. Write down each accomplishment (big or small) and the results as you get closer to where you want to be.

By seeing how far you’ve come, you will become even more motivated to move forward and maybe even push a little harder.

Reward yourself Every once in awhile, stop and give yourself a pat on the back.

Set levels of accomplishments and reward yourself for each one. If you accomplish a certain something by the date you desire, then treat yourself to something in accordance to your goal. (No, this does not

mean you can go have that glazed donut sitting in the break room…back off!)

If you fall, get back up and try again As you may have noticed in the past, if you fall… it’s pretty easy to stay down and just give up. Don’t do it! So what if you have to start from square one for a second time. Nobody is perfect and by getting back up, you are proving your dedication.

It will make your victory that much sweeter if you pick up the pieces and move forward instead of leaving them on the ground.

Maintain a positive outlook President Roosevelt wasn’t joking around when he said, “Nothing in the world is worth having or worth doing unless it means effort, pain and difficulty.” Are there going to be days that seem impossible?

Absolutely! The road to accomplishing any set goal is going to push you to your limits. So give yourself a little

Are you feeling completely lost on how to reach your New Year’s Resolutions? That’s where we come in.

credit and change “I think I can, I think I can,” to “I know I can!”

Change how you think and change the outcome of your goal.

Involve friends and family Create a supportive community of friends and family, they will keep you on your toes and your head up when you are ready to toss your hands in the air and let go of your final vision. Keep

them tuned in the entire time, they will offer more help than you may think.

Practice willpower Willpower is going to be your best friend and your worst enemy during this process. If you find that you are set on accomplishing something daily, do it early on. That way you’re less likely to makes excuses for yourself as the day goes on.

Stay realistic Losing 200 pounds in three months is not exactly what anyone would call practical. Do not set yourself up for failure by setting an unrealistic goal. Give yourself a goal within means of accomplishing. Whether it be in losing a certain amount of weight, trying to break a Genius World Record or whatever it may be. Give yourself the time and tools you need to succeed. fmstride.com // 45

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FITNESS

FOR THE NEW YEAR

“

used to wear those jeans,” my then - 12 - year - old son exclaimed in a high voice, hands on hips.

I

children mimicking the weight loss ads on TV.

“Now I’m a size 2! Look at my old jeans!” my then-9-year-old daughter said in an even higher voice, pretending to hold a muchtoo-large pair of jeans in front of her.

“I think we have seen them too much, but staying at a healthy weight is important. Being thin doesn’t necessarily mean you are healthy, though” I added.

I almost fell off the couch listening to my two comedic 48 // fmstride.com

“I’m so tired of all these ads!” my son exclaimed.

I probably should have gotten off the couch as we talked about healthful eating and exercise.

eat

MORE

U

sually people think losing weight means eating less, but some nutrition researchers encourage us to eat more.

However, the researchers mean more volume, not more calories.

Eating food higher in volume helps us feel full. Feeling full is a powerful signal to push back from the table.

Pennsylvania State University researchers tested the effect of high food volume on calorie consumption in an interesting way.

The research team made protein-rich milk shakes with different volumes by whipping air into them. The milk shakes varied from a little more than 1 cup to about 2 ½ cups in volume. The shakes had the same number of calories.

. . . of certain foods!

The 28 study participants had three meals in the nutrition lab one day a week for four weeks. They drank a milk shake about 30 minutes before having the meal, then the researchers determined the number of calories they consumed from the food they were provided. The participants who consumed the milk shakes with the greater volume consumed 12 percent fewer calories.

To apply this principle to your own diet, have a plate of fiber-rich carrot sticks and apple slices as an appetizer. They are high in water so they are low in calories. Or, start your meal with a broth-based vegetable soup to take the edge off your appetite.

On YOur Mark!

Try the 1 - 3 - 5 Method of Goal Setting for a Healthier 2013

SET

list

1

3

GOAL AT A TIME

reasons why you want to achieve this goal “I want to reduce my blood pressure.”

“I want to be able to keep up with my kids.”

“I want to fit into my summer clothes.”

Example:

“I want to lose 15 pounds by the summer of 2013.”

list

5

techniques you will use to achieve this goal “I will have a protein-containing breakfast every morning.”

“I will join an exercise class and have perfect attendance.”

“I will eat at least 2.5 cups of vegetables and 2 cups of whole fruit each day.”

“I will drink water instead of soda when I am thirsty.”

“I will go for a daily 30-minute walk with my dog.”

Track your progress toward your personal goal. If you slip into old patterns, don’t give up! Adjust your goal or start with a new one. fmstride.com // 49

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