Stride - September 2013

20 13 SE PT

// FR EE

Doctors on the forefront of

Innovative new practices

SHAPE IT UP

Pro-tips from body builder Jerod Graff

ARE YOU A LOCAVORE?

WHERE TO FIND LOCALLY GROWN PRODUCE

Steve Walker Fargo

701.235.7812

steve.walker@ countryfinancial.com

from the

EditorS

Stride Magazine is published 12 times a year and is free. Copies are available at over 1,000 FargoMoorhead locations and digitally at fmstride.com.

September 2013 PUBLISHER Spotlight Media LLC. www.wedomagazines.com President/Founder Mike Dragosavich Editorial Director Andrew Jason Stride Editors Candice Grimm, Josie Eyers

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Health is the name of the game for this issue of Stride. Not only will you meet some incredible doctors, but you will also get some great tips on nutrition and preview two community health awareness fundraising walk events.

Narrowing down the cover story to just 12 doctors was tough; the FM area is bursting at the seams with phenomenal health care providers. The doctors I interviewed are a part of an incredibly talented group of professionals who are helping save lives in our community.

his is very hard for me to admit, but the brief season of summer has come to an end. Fall is a busy time of year, but don’t let the daily stress take a toll on your wellness!

I’ve found that having a little stress can be helpful motivation to continue striving to do your best in all areas of your life.

However, if you find that too much stress is keeping you from enjoying life, don’t be afraid to re-evaluate your schedule and modify your goals.

When the busy (and colder) season hits, it is important to stay active and continue giving yourself and your family nutritious meals. And we are here to help! Keep in touch with your inner health-guru as you enjoy this issue of Stride.

Josie Eyers

his month I had the honor to talk with 12 amazing physicians in the Fargo-Moorhead area who are blazing ahead on the medicine trail.

The field of medicine is in a constant state of change as new technology and treatments are discovered. Today’s patients are offered more than one choice of treatment— something that just a decade ago wasn’t possible in many cases.

It may not have been in my cards to proceed down the path of medicine — I’m more comfortable with having a pen and notebook as my operating tools than a scalpel or forceps — but I have always been fascinated by the medical world. After interviewing the doctors for this month’s cover story, I am in awe of what’s happening and possible in the field of medicine today.

That said, grab a cup of Joe, find a cozy spot to sit and turn to page 24 to find out more about local doctors who are changing the face of medicine here in the Red River Valley.

Candice Grimm 6

Stride • September 2013

Art Director Andy Neidt Graphic Design Andy Neidt, George Stack Research/Contributors Josie Eyers, Candice Grimm Copy Editors Amanda Ahrenholz, Candice Grimm, Andrew Jason, Josie Eyers, Lisa Marchand Web Design/Social Media Jake Schaffer, Erica Kale

SPOTLIGHT MEDIA General Manager Brent Tehven Marketing/Sales Tracy Nicholson, Ben Stechmann Circulation Manager Seth Holden Administration Erika Olson PHOTOGRAPHY Jesse Hoorelbeke of J. Alan Paul Photography (jalanpaul.com), Alison Smith, Andrew Jason Delivery Codey Bernier, Chris Larson

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

Stride Magazine is published by Spotlight Media Inc. Copyright 2013 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.

CONTENTS STORIES 10 Pioneering Doctors

Pioneering Doctors 10 pg

The field of medicine is reaching new heights. Meet 12 doctors whose use of technology and innovative procedures are making it happen.

31 A New Way to Diet

Tired of hopeless, boring diets? Learn about Fargo’s new fitness and nutrition program, Profile.

34 Are you a

LOcovore?

Fresh produce with incredible flavor is just around the block. Learn about the many benefits of shopping at local farmers markets.

37 Walk to End Alzheimer's

Read about how you can help raise funds and awareness about Alzheimer’s disease.

38 Red River Valley

Breast Cancer Walk

Learn how you can support the local fight against breast cancer at the first Red River Valley Breast Cancer Walk.

40 After-school

Program Guide

Check out this handy guide to see which after-school program is a right fit for your family’s fall routine.

44 Shape it Up

Get an inside look at the fitness routine of local bodybuilder Jerod Graff.

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Docto 12 Do c t ors In n o v at i n g H e al t h C ar e i n t he Re d Ri v e r Va l l e y

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Stride • September 2013

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New and innovative procedures and technologies are changing the field of medicine. From faster recovery times to better long-term results, doctors are able to offer more advanced treatment options to those that matter most – their patients.

These 12 doctors of the FM area are taking medicine to new heights. From robotic surgery to keeping in touch with patients through social media, these doctors of the Red River Valley are changing the way medicine has traditionally been portrayed.

By Candice Grimm

Stride • September 2013

11

Dr. Scott Reardon A team of experts at Essentia HealthFargo stand out from the crowd in more ways than one.

This team dressed in black is Essentia Health’s Interventional Radiology team.

“What separates us from other radiologists is our added ability to intervene or treat disease,” continued Dr. Coursey. “Given this ability, we are relied upon by other types of physicians to provide minimally invasive treatments for a variety of “The best way to sum it up is, diseases and conditions.” interventional radiologists use radiology equipment “We help the oncologists, such as CT scanners, the radiation oncologists and ultrasounds and x-rays surgeons evaluate the imaging in order to do very and then as a group, a treatment minimally invasive plan is decided,” stated Dr. “Whether it’s p r o c e d u r e s , ” Shrawny. explained Dr. oncology, radiation oncology or interventional radiology, we give Reardon. choices to patients.”

Dr. Scott Reardon, Dr. Shawn Shrawny and Dr. Richard Coursey of Essentia Health-Fargo are all interventional radiologists who are working around the clock to provide optimal care for patients in every sector of the hospital.

Health

Interventional radiologists don’t work in one particular department of the hospital; they collaborate with surgeons

“Anyone from cancer patients, to patients with bad arteries or veins to dialysis patients — we work with almost every type of patient in the hospital or medical system.”

– Dr. Reardon

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Stride • September 2013

Dr. Shawn Shrawny and other physicians in offering the best treatment options for patients. Their specialized field allows them to integrate imaging equipment with minimally invasive surgery procedures in order to help treat a patient’s disease or condition.

“Anyone from cancer patients, to patients with bad arteries or veins to dialysis patients — we work with almost every type of patient in the hospital or medical system,” explained Dr. Reardon.

Dr. Reardon, Dr. Shrawny and Dr. Coursey and their team of providers, nurses and radiology technologists give hope to patients who would otherwise have no treatment options.

“Let’s take the liver for example — only about 20 percent of patients with primary liver cancer are surgical candidates.

The other 80 percent of patients are outside the criteria for surgery for one reason or another.” said Dr. Reardon, “If a patient can get a tumor cut out, they are in the 20 percent — that is the optimal therapy. But the majority of patients aren’t in that category and that’s where we come in.”

The team of interventional radiologists at Essentia HealthFargo are able to heat and freeze tumors when necessary. This type of treatment is a subspecialty called interventional oncology.

“In many cases, interventional oncology procedures can be used to either completely destroy tumors, downstage them, or to control the disease,” explained Dr. Coursey.

“Through these therapies, we are able to improve a cancer patient’s quality of life and in many circumstances improve their overall survival.”

Unlike conventional chemotherapy treatment, which is given through an IV, interventional radiologists are able to administer lethal doses of treatment directly into the tumor.

“We put a probe through the skin directly into the tumor and watch exactly where we’re going with whatever radiology equipment we need to use to see,” said Dr. Reardon. “Then we are able to burn, freeze or microwave the tumor.”

Photos by Alison Smith Stride • September 2013

13

Dr. Richard Coursey Jr. Not only are Dr. Reardon, Dr. Shrawny and Dr. Coursey doing phenomenal work in helping to treat cancer patients, they’re also giving hope to women with uterine fibroids.

Health

“We do an amazing job treating bleeding fibroids and women don’t lose their uterus. A lot of younger women appreciate that because they might want to have a baby.

So instead of a hysterectomy, which is the standard treatment for severe uterine bleeding, we have minimally invasive surgery options,” explained Dr. Shrawny.

The team of interventional radiologists at Essentia HealthFargo all agree that being able to offer minimally invasive therapy to patients is rewarding.

“Also rewarding is the opportunity we have to help patients who would have otherwise not been surgical candidates due to their overall poorer health,” stated Dr. Coursey.

“We have more options for patient care and that’s what this talk all boils down to,” said Dr. Shrawny. “We give options, we give hope. It’s a team effort.”

“Also rewarding is the opportunity we have to help patients who would have otherwise not been surgical candidates due to their overall poorer health.”

– Dr. Coursey Photo by J. Alan Paul Photography Photo by J. Alan Paul Photography

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Stride • September 2013

Dr. Luis Garcia

Health

Gastroesophageal reflux disease, or more commonly known as GERD, affects one in five people. GERD is a chronic digestive disease that occurs when stomach acid or, occasionally bile, flows back into the esophagus.

Photo by Andrew Jason

Until very recently, the only way for patients to deal with moderate symptoms of GERD has been through the use of medications. If symptoms are severe enough, a Nissen Fundoplication surgery may be suggested.

For the Nissen Fundoplication procedure, the upper part of the stomach is wrapped around the lower end of the esophagus, reinforcing the closing function of the lower esophageal sphincter.

“The Nissen Fundoplication was designed and invented in the early 1950s. The only reason we’re mainly doing the surgery is because it is the best option we have available,” explained Dr. Luis Garcia, a general surgeon at Sanford, who focuses mainly on laparoscopic and bariatric

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Stride • September 2013

only two doctors in North Dakota trained to perform the LINX surgery. Sanford is the only hospital in the state to offer the LINX surgery. Only 1,000 LINX surgeries have been performed worldwide.

surgeries. He is also the Medical Director of the Weight Loss “It’s an honor to be chosen as a LINX center because it is a Surgery Program at Sanford. reflection of what Sanford is, how In the spring of 2012, new responsible we are towards our hope for patients with GERD community and the level of care arrived. After several years we are providing in this area of the of clinical trials and testing, country,” said Dr. Garcia. the FDA approved the LINX So, what exactly is the LINX Reflux Management System.

Reflux Management System?

Dr. Garcia and Dr. Matthew Fabian, a general surgeon “The LINX is a band of small beads who also focuses mainly on that are all magnets,” explained Dr. laparoscopic and bariatric Fabian. “The band is then secured surgeries at Sanford, are the like a loose bracelet around the lower esophageal sphincter.”

“The band has enough pressure to keep the sphincter closed when the patient is in a normal state and then when the patient eats, it opens up and allows the food to go through. It has enough pressure to keep the sphincter closed and prevent reflux, but not so much pressure that the patient would struggle passing food through,” Dr. Garcia continued.

“When the lower esophageal sphincter relaxes or is permanently relaxed or you have a dysfunction of that sphincter, then acid from your stomach goes back into your esophagus and that’s what give patients symptoms,” said Dr. Garcia.

During the procedure, the patient is put under general anesthesia

Dr. Matthew Fabian

Photo by J. Alan Paul Photography

and the LINX is implanted by making a few small incisions in the abdomen. The minimally invasive, or laparoscopic, procedure typically takes less than one hour and patients are able to go home within one day.

Unlike the Nissen Fundoplication surgery, the chance of side effects such as the inability to belch, difficulty swallowing or gas bloat syndrome with the LINX procedure would be miniscule.

“Ninety percent of patients will have resolution of reflux long term, and there’s a 90 percent patient satisfaction as far as quality of life long term. That is the difference between Nissen Fundoplication surgery and the LINX,” stated Dr. Garcia.

The LINX will not completely replace the Nissen Fundoplication surgery.

“At this point, certain patients are going to be better suited for the Nissen Fundoplication and certain patients will be a better fix for the LINX procedure,” Dr. Fabian stated.

Both Dr. Fabian and Dr. Garcia are very excited about the opportunity to work with the LINX and to be able to offer their patients another option for relieving their GERD symptoms.

The LINX System The LINX Reflux Management System is a small, flexible band of magnets enclosed in titanium beads.

Results from the clinical study showed that after treatment with the LINX system: • 92% of patients achieved freedom from daily GERD medication • 91% of patients achieved significant symptom improvement • 100% of patients eliminated severe regurgitation • 99% of patients eliminated daily sleep disruption due to heartburn *All statistics courtesy of LINX Reflux Management System fact sheet.

Stride • September 2013

17

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Dr. Farhan Khan With over seven years of experience, Dr. Farhan Khan of Essentia Heath-Fargo is no stranger to working with a robot in the operating room.

Dr. Khan, a urologist and the Director of Robotic Surgery at Essentia Health-Fargo, performs numerous surgeries a week using a robotic surgical system called the da Vinci.

The machine’s camera provides surgeons with a three-dimensional look into the patient’s body and also has instruments that simulate the human wrist.

Photo by Alison Smith

Vinci technology helps assist a surgeon’s decision-making during a surgery.

“The camera gives us magnification ten times more than the human eye; you’re able to see much better. It gives us three-dimensional vision, which we didn’t have with traditional laparoscopy,” said Dr. Khan.

“But ultimately, it’s the surgeons decision to proceed with a step or fall back.”

Health

“The robotic instruments have what you call an EndoWrist,” explained Dr. Khan. “The human wrist has 270 degrees of motion; the da Vinci instruments have 270 degrees of motion. So what that essentially does, it gives us (surgeons) precise movement — it gives us movement free of tremor.”

Dr. Khan uses the da Vinci to perform surgeries on The da Vinci does not perform prostates, kidneys, bladders surgeries by itself. “Basically and adrenals just to name a few. the da Vinci is facilitating me With the da Vinci, patients to do whatever I want to do. At can expect faster recovery no point in time does the robot and healing times along with take over,” said Dr. Khan.“A lot smaller incisions, from half a of times patients come up to me centimeter to a centimeter in and say, ‘You’re doing the surgery length, after the surgery. with a robot?’ and they think the robot is going to make some of the “It’s a great thing. I can’t decisions, but that’s not what’s imagine patients who have happening here.” had a robotic surgery would say ‘I wish I would have had The advanced machine allows an open surgery’. That’s never doctors to take their surgical the case. It’s a good tool to capabilities to a new level. The da have,” said Dr. Khan.

Stride • September 2013

19

Dr. Neville Alberto Thanks to today’s technological advances, Dr. Neville Alberto, a hospitalist at Sanford, and his team are able to bring and use ultrasound technology when and where they need it the most — at a patient’s bedside.

Health

Ultrasound technology has been around for more than half a century. When the technology was first introduced, the machines were costly and inconvenient.

“Let’s take a look at how doctors or providers take care of patients today and 100, 200 years ago.

The doctors are supposed to think about the problem and do a physical exam that involves one of four things and sometimes all four: we inspect, we feel, we percuss and we listen. All four of these domains of care date back to centuries ago and nothing’s changed,” explained Dr. Alberto

down for me right by the bedside,’ said Dr. Alberto.

But, just like with any new instrument, there is a learning curve to overcome in order to provide and offer correct results.

“It’s not spontaneous. We need to learn a little bit of physics; how to use the machine, how to interpret and acquire images of the patients problem. We need to understand the nuances and With the invention of the bedside the pitfalls,” said Dr. Alberto ultrasound, the way in which physicians are able to treat Dr. Alberto has been working patients has been improved. closely with a team of sonographers at Sanford in order “Now we have a tool that to develop a training curriculum enables us to see inside the for the bedside ultrasound. The body right at the time when we device is very operator dependent; need it the most. It’s a tool that learning how to scan a good image not only enhances my thought versus a bad image and be able process, it also enhances patient to interpret the image is crucial. communication which is huge in Recently, Sanford’s medical today’s world,” said Dr. Alberto. students have started training with the bedside ultrasound with The small, portable ultrasound the hopes that after three years of device Dr. Alberto uses is training they will feel comfortable quickly becoming just as to use it in their own practice. necessary as a stethoscope — a device that has traditionally “My dream is one day every been a doctor’s holy grail. doctor will own one,” said Dr. Alberto “The machine answers questions the provider has. For example, The bedside ultrasound will not this machine can look at a patient’s replace the traditional ultrasound heart muscle and tell me whether machine; rather the bedside there is heart failure or not. And ultrasound will be another tool if the heart muscle is well and it for doctors to provide the best doesn’t look like heart failure, I and most efficient care for their can move on and ask, ‘What else patients with real time results. could this be?’ It narrows things

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Stride • September 2013

Photo by Alison Smith

Dr. Alberto holds one of the bedside ultrasounds he and his staff use to treat patients. The machine is portable and compact, yet displays quality imaging.

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Dr. Michael Hill

Health

For a stroke patient, timing is everything.

“For stroke patients, they need to be treated immediately, or as soon as possible. They say time lost is brain lost and that is absolutely true.”

– Dr. Darkhabani

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Stride • September 2013

Dr. Ziad Darkhabani Dr. Michael Hill and Dr. Ziad Darkhabani of Essentia Health-Fargo have teamed up to create the first— and currently only—24/7 enhanced stroke care and neurovascular program in the state of North Dakota.

Dr. Hill is an endovascular neurosurgeon and Dr. Darkhabani is an interventional neurologist at Essentia Health-Fargo.

Prior to the program Essentia Health now has in place, local stroke care patients and their families had to travel to the Twin Cities for treatment. “Unfortunately patients in this area had to go down to the Twin Cities to seek the same type of care we are now providing,” said Dr. Darkhabani. “We’re still the only center who treats aneurysms and hemorrhagic strokes in this area.”

Being able to provide this type of needed care to stroke patients statewide does pose a challenge.

Dr. Darkhabani and Dr. Hill are working with the North Dakota Department of Health to build a stroke care network, which would provide immediate and necessary treatment to patients when they need it the most.

“If the patient goes someplace where they don’t provide stroke care that means the patient has to be transferred again to another center.

There is a lot of time wasted,” said Dr. Darkhabani. “We have a unique Having a stroke care center in Fargo situation here. North Dakota is a now offers patients suffering a stroke very large state and hospitals are very a time advantage. far from one another.”

“For stroke patients, they need to be treated immediately, or as soon as possible. They say time lost is brain lost and that is absolutely true for a stroke patient,” explained Dr. Darkhabani. “If you treat them early on and if you’re able to open the blood vessels early on you’ll be able to save more brain, which reduces the disability of patients.”

Photo by Andrew Jason

The stroke care program at Essentia Health provides care to the whole state of North Dakota and much of western Minnesota.

Even though Dr. Darkhabani and Dr. Hill play an important part in a patient’s diagnosis and treatment plans, they recognize that without a team of nurses and other medical professionals their work wouldn’t The field of medicine Dr. be possible.

Darkhabani and Dr. Hill practice did not see much advancement “We have nurse practitioners. until new technology was We have an OR team. We have discovered and developed. an interventional team. It’s a combination, it’s a team effort,” “The first FDA-approved device for said Dr. Hill. “Everybody knows stroke treatment is less than ten years their job.” old. The newest stent we use to treat aneursyms, called pipeline stents, “In order to build a strong program were just approved last year,” said like this we need to have a very Dr. Darkhabani. strong neurosurgery department, which we do. It’s a very supportive “There are devices being invented and strong department,” added every day, new catheters and wires Dr. Darkhabani. “As Dr. Hill being invented every day. You always mentioned, there is support from use a wire to get into the blood vessel nurse practitioners, rehab physicians and then you advance the catheter and critical care physicians. All over it and then take the wire out,” of those efforts together work to explained Dr. Hill, “Things are enhance and advance our program.” getting sleeker and smaller.”

Stride • September 2013

23

Dr. Stefanie GEFROH-Ellison Health

The area of women’s health is in the midst of big changes.

Photo by Alison Smith

If anyone knows the impact of being able to provide women with better and less invasive surgery options for treatments, it’s Dr. Stefanie Gefroh-Ellison of Essentia Health-Fargo.

Dr. Gefroh-Ellison, an OB/ GYN at Essentia Health-Fargo is providing new treatment options to her patients with the help of innovative technology. Currently, Dr. Gefroh-Ellison is performing prolapse and hysterectomy procedures using robotic surgery and providing patients with overactive bladders relief with the InterStim device.

24

Stride • September 2013

The InterStim neurostimulator is a small device that is implanted above the buttocks and sends stimulation between a patient’s sacral nerves (located in the back) and brain.

It sends messages between the bladder and brain, offering relief to “I was, just like my patients, overactive bladder issues. getting frustrated that if they had bladder issues, I didn’t have Half of Dr. Gefroh-Ellison’s job a whole lot to offer them,” Dr. is done in the OR while the other Gefroh-Ellison explained. “I try half is spent consulting and meeting hard to work at breaking down with her patients on a daily basis to what the issues are because listen and help them sort through there are different kinds of the masses of literature available on bladder problems. And for the women’s health. right patient, they may benefit from having an InterStim device “Patients are a lot more resourceful placed on their bladder. It can — that’s changed our practice quite a bit. There’s the Internet; you can really change their life.”

Google anything. Patients come in well-versed with their research,” said Dr. Gefroh-Ellison. “My job is to help patients sift through it all and take what’s useful and set aside the rest.”

Dr. Gefroh-Ellison takes pride in the care she and her department at Essentia Health-Fargo are able to provide for patients.

“We always want patients to feel and know they’re our top priority,” said Dr. Gefroh-Ellison. “Our group here in the OB/GYN department at Essentia is very friendly, very well qualified and very personable. It’s a happy place.”

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Dr. Cornelius “Mac” Dyke Dr. Dyke is diving into the heart of cardiovascular research at the Sanford Heart Hospital.

Health

Photo by Alison Smith

When Dr. Dyke, a cardiovascular surgeon at Sanford, isn’t teaching, in the clinic with patients or in the operating room, he’s asking questions and trying to find answers.

“One of the things I like most about research is that you’re constantly learning new things. The idea of constantly thinking about new ideas, new topics, it’s contagious. It makes it more exciting,” said Dr. Dyke. “I don’t know if it keeps you young, but it keeps you interested.”

“It takes a big effort to have a research program and usually it’s just the universities that do it so the fact we can have it here in Fargo in a non university setting is pretty unique,” said Dr. Dyke.

One project in particular that has just started at Sanford is the Sanford is currently asking a lot creation of a vascular bio bank. of questions and conducting a plethora of research. From lab- Much like a blood bank collects based research, retrospective and stores blood, the idea behind research, clinical research, broad Sanford’s vascular bio bank is based National Institutes of Health much the same — to collect and (NIH) research to research unique store extra blood vessels used to Sanford, Dr. Dyke and his for bypass surgeries instead of colleagues are keeping busy. discarding them.

“Our rates of using radial artery conduits is ten times the national average. The average is about six percent and we’re using them in about 70 percent of patients,” said Dr. Dyke. “So we’re trying to study why that is — why is this one vessel better than another vessel?”

and experiment with. We’d go to the people who are doing the science research in the lab and say, ‘Hey, we’ve got this interesting question, we’ve got these samples, can you help us come up with answers by doing molecular DNA analysis?’” said Dr. Dyke.

“When we’re doing a bypass surgery there is always a little bit of the blood vessel you don’t use at the end,” said Dr. Dyke. “So instead of just discarding it we’re actually taking the extra vessel, freezing it and storing it so we can come back and answer questions about why is this vessel better than another for bypass?”

“And imagine if five years from now we can say that a certain patient subtype doesn’t respond to a certain drug as well as another subtype. We can go back and look at the blood vessel and find out in a given individual whether they’d respond to a certain drug or not. Research is getting that personalized where it might be possible to do that.”

Dr. Dyke hopes that all patients undergoing bypass surgery will be Research is not a fast paced type of eager to sign up for the bio bank. work and if anyone knows that it’s Dr. Dyke. “It takes effort and you “Imagine if two or three years from just need someone to keep pushing now we have 500 or more samples the change forward.” we can look at, ask questions Stride • September 2013

27

Dr. Shelby Terstriep

Health

Dr. Shelby Terstriep, a medical oncologist at Sanford in Fargo, is creating a buzz in the cancer world by the way of words.

Photo by Alison Smith

Not only is Dr. Terstriep an expert in her field of medicine, she is also an expert in all things regarding social media.

“I realize people want to be educated about their health, but they want it in a different way than what we (doctors) are used to. We need to meet them where they’re searching for information — which is through social networking on the Internet.

We need to talk in a language they can identify with,” said Dr. Terstriep.

“I’m very passionate about utilizing our information in all different ways so it reaches more people.”

In addition, Dr. Terstriep is a weekly blogger for the Edith Sanford Breast Cancer Foundation and serves as a medical advisor for the foundation as well.

“The thing I love about social networking is that I feel I am connected. It’s a way for me to have

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Stride • September 2013

Once a patient begins cancer treatment at Sanford, they are enrolled into the (embrace) program. The (embrace) program has three main goals: connect, educate and empower.

real time focus groups. I have my hand on the pulse of what’s going “When you go through cancer on in patients’ minds, what are treatment or any other disease... there they feeling?” said Dr. Terstriep. are all these extra services that may or may not get pulled in for your situation.

Dr. Terstriep has brought her What we try to do is connect patients love for words to Sanford not with the right people at the right time,” just through blogging, Tweeting said Dr. Terstriep. and Facebooking; shortly after arriving at Sanford, Dr. Terstriep The (embrace) program provides each helped to create the (embrace) patient with a web of support from a variety of areas at Sanford. From Cancer Survivorship Program. dietitians, physical therapists and social “At the beginning we got focus workers, (embrace) creates the best groups together and talked about team possible for each individual. their journey of what it feels like to have cancer and ‘embrace’ “Once a patient has entered the came out as the word. It’s all (embrace) program, they’re a part of encompassing because it means (embrace) forever,” said Dr. Terstriep. embrace today, embrace what’s “We say you’re a cancer survivor the important, embrace life, embrace moment you’re diagnosed and for the rest of your life.” family,” Dr. Terstriep explained.

• Keep up with Dr. Terstriep and the conversations she’s having and education she’s providing by following her on these social networks:

Pinterest: pinterest.com/drterstriep

Twitter: twitter.com/drterstriep

Blog: teamedith.org/community

To learn more about the (embrace) Cancer Survivorship Program at Sanford, visit:

embrace.sanfordhealth.org

A New Way to diet Toss out that boring salad for an exciting new weight loss program.

nutrition

New to the FM area, Profile is a nutrition and exercise weight management program, but what makes it so unique?

By Josie Eyers Photos by Alison Smith Profile was developed by a team of Sanford physicians and researchers in Fargo, ND and Sioux Falls, SD. “We saw a need for a single, effective, sustainable weight management program, so we started working together and developed Profile,” explained Bailey Nordin, business development manager and certified Profile Coach.

The nutrition and exercise that the program encourages may be similar to many other weight loss programs, but the sustainability factor is what makes Profile so effective, Nordin said. “You really get a lot of education from your coach on nutrition and exercise, and they are right there with you to keep you on track,” he said. “A lot of people who do these programs may not have had a lot of success with other programs, and what we’ve heard from them is ‘I can lose the weight, but after I’ve done that there’s really no motivation. No one is keeping

track of me.’ And our coaches are really able to do that. That’s been the biggest part of our program – the support and coaching we give them.”

The Profile Coaches play a huge role in the success people experience in the program. “The Coach will look over lifestyle and medical history information and put together a plan for that member specifically,” Nordin explained. “The coach is there to help motivate and set up that meal plan, adjusting it as members progress through the program and providing guidance for any questions they may have.”

The plans are designed so that members eat every two to three hours, before the stomach starts growling, to make sure they are consistently satisfied. Profile offers three plan options, which can be furthered adjusted to accommodate members’ individual needs.

Jumpstart The Jumpstart plan allows those who are thinking about joining Profile to try the plan for one week. This plan incorporates meal replacement products and “lean and green” meals.

Reboot The Reboot plan takes a more aggressive approach to weight loss. Members on this plan can expect to consume five meal replacement products and a “lean and green” evening meal each day.

Balanced The Balanced plan focuses on maintaining a healthy diet. Members on this plan can expect to consume meal replacement products and low-fat grocery items.

Stride • September 2013

31

Meyer explained three aspects of Profile that make the program unique.

“We like to say our plan is the future of weight management: simple, effective and sustainable.”

Simple

“We don’t have any additional supplements you need to take throughout the day to get your vitamins and minerals in.

Our products have those vitamins and minerals already.”

Effective

Coach Kimmy Meyer Kimmy Meyer is the manager at the Profile store in Fargo and she is also a Certified Profile Coach.

M

eyer started her position in April when she and all the coaches at the new Fargo store underwent extensive training at the Sioux Falls location. Her favorite part of the job is seeing people’s success on the plan, she said.

“When members walk in each week, you see it a lot in their face. It’s exciting to see that and how happy they are,” she said.

Meyer has experienced the Profile plan from the perspective of both coach and member.

She started the program herself when she began working at Profile because she knew the first-hand experience would build a better connection with members. “The first three days are the hardest days of the plan,” she said. The plans are designed to lower calorie intake and cut out carbohydrates, which may not be an easy adjustment, but it’s worth it. “The first week I lost nine pounds,” Meyer said. “One lady who started in April … she has lost over 60 pounds. … It just shows you that those who stick to it and are following it day in and day out are doing really well.”

32

Stride • September 2013

The other Profile coaches encourage Meyer and keep her accountable to the plan. “It’s nice to hear compliments from people like, ‘Geez you’ve lost a lot of weight!’ And I don’t think I have, but when you step on the scale you realize you actually have.”

Meyer explained three aspects of Profile that make the program unique. “We like to say our plan is the future of weight management: simple, effective and sustainable,” she said.

“We have the technology to support you. Each member who signs up gets a scale and a bridge that connects to your wireless router at home. When you step on the scale, your measurements instantly go to your profile online.” For an additional cost, a blood pressure cuff, digital tape measure and intensity pedometer can also sync measurements to your online profile.

Sustainable

“Each coach works with each member on helping them realize those behavior modifications or lifestyle changes they have already made or need to make and exercise plans.”

Tech Savvy Tracking your progress is simple with the technological products that come with a Profile membership.

Smart Body Scale & Home Link Bridge The Home Link Bridge connects the Smart Body Scale to your internet router so measurements are easily tracked and accessed on your online profile.

Profile Products Profile offers a variety of nutritional options so you can enjoy breakfast, lunch, dinner and snacks while staying true to your plan. Here are some food products that will keep you and your tummy happy.

Hot Cocoa This hot cocoa is packed with protein, so you won’t feel guilty when you serve yourself a mug.

Chocolate Cake No need to skip dessert all the time! Get your fix of protein and chocolate.

Protein Bar Variety Pack These protein-packed snacks will keep you satisfied between meals, and they come in several tasty flavors.

Chicken Soup The soup is nutritionally fortified to give you the vitamins and minerals your body needs.

Pancakes The breakfast foods will keep you going throughout the day. Try these pancakes or cereal.

Nacho Pasta Enjoy some of your favorite entrées to feel satisfied and nutritionally balanced.

Strawberry Smoothie Packed with protein, vitamins and minerals, the strawberry smoothie is a fan favorite.

nutrition

Chocolate Shake The shake meal replacements give you the vitamins and minerals you need with the chocolate goodness you crave.

The Profile Plan Orientation

“If someone is interested in the program, we recommend that they go to an orientation,” Meyer said. Orientation sessions take place on weekday evenings and various times on Saturdays.

Registration

PHASE I The first phase of the plan is “Reduce,” the active weight loss phase during which members eat mostly meal replacement products.

PHASE II

Members sign up for the program using an online registration template, where they enter their medical history and lifestyle information.

For phase two, “Adapt,” members add more grocery items to their diet to transition from active weight loss to maintaining their goal weight.

Personalization

PHASE III

Motivation

“Sustain” is the final phase, when members eat mostly grocery foods while they put into place all the nutrition, exercise and lifestyle modifications they have learned.

Using the information entered during registration, a Profile Coach generates a specific weight loss plan for each member.

Members meet with their Profile Coach for one-on-one appointments to begin their individualized plan. Members continue to meet with their Profile Coach weekly to track their progress on the program.

CELEBRATION Celebrate your goal weight!

Stride • September 2013

33

Are You a Locavore?

Locavore, the Oxford Dictionary’s 2007 Word of the Year, refers to a person who eats food grown within 100 miles of their home. Being a locavore has many advantages, and what better way to eat locally grown food than to visit one of FM’s farmers markets?

By Josie Eyers and Julie Garden-Robinson • Photos by Josie Eyers

community

B

ob Wenzloff has been gardening since he was eight years old. His produce stand, Gramps Produce at Farmers Market & Beyond, is a fourth-generation family business. “My mom and my grandpa got me started at the farm, and it’s wonderful,” Wenzloff said. What’s most wonderful is the time he gets to spend with his grandson, gardening and selling produce. His grandson works a lemonade stand next to Wenzloff’s vegetable table. He also helps grandpa by driving the “limousine” (aka golf cart) around the garden to pick up produce, but he claims he also knows how to drive grandpa’s truck (just don’t tell his father). “He’s part of my gang,” Wenzloff said.

Gramps Produce sells a variety of fruits and vegetables, and many varieties that might be hard to find in grocery stores, like yellow pear tomatoes, chokecherries, rhubarb, kohlrabi, kale and zucchini. Yet the biggest difference between Wenzloff’s produce and that of supermarkets is the incredible taste. “You would be surprised at what tastes so good fresh out of a garden,” he said.

34

Stride • September 2013

If you’ve never tried fresh, homegrown celery or tomatoes, you are missing out on a whole new world of vegetable flavor. Produce grown commercially is often over-irrigated and tastes watered-down.

The produce sold by local growers at farmers markets is grown with extra TLC and has incredible flavor. Wenzloff said his grandson eats tomatoes like they are candy.

If you come across a fruit or vegetable on the stand that you’ve never seen before, don’t be shy to ask the grower what to do with it. “Come and talk to the farmers. We are out there to teach you how to eat,” Wenzloff said.

Do you know what to do with green tomatoes? Tomato pie, green salsa and tomato pasta are just a few options. “Slice the green tomatoes about a quarter-inch thick.

Dip them in an egg batter and Shore Lunch. Get a frying pan hot with some butter, and fry it up for some fried green tomatoes,” Wenzloff said. What about kale? “People are changing from lettuce to kale when building BLT sandwiches. It’s a lot stronger. … It’s the new vitamin vegetable right now: kale smoothies, kale this, kale that,” Wenzloff said.

Shopping at a farmers market can be a fun, social event for the entire family. Francis Jenner, who has been gardening her whole life since her father started the family farm 68 years ago, loves interacting with the customers who come to her produce stand, Bayer Vegetable Farm. “It’s fantastic, and the customers are fantastic,” she said.

She sells homemade jellies and a variety of vegetables, which are grown without chemicals and picked fresh. “I picked some of it yesterday, and some I picked this morning,” she said. “It’s fresh all the time.”

Her grandchildren help pick vegetables when they visit, and one granddaughter helps by working the till at the produce stand.

“They think it’s pretty fun,” Jenner said.

“It’s good for them to be outside doing things.”

Sarah Haugen has brought a booth for her and her husband’s business, Perfectly Nuts, to Farmers Market & Beyond for three years. Her sons also help sell products at the stand.

“It is definitely a family affair,” she said. Perfectly Nuts has different kiosks around town, selling cinnamon roasted almonds, other nuts and homemade granola. When she roasts the nuts fresh on site, everyone within smelling distance has instant hunger pains. Haugen loves bringing her stand to farmers markets for the community aspect they offer. “You get to visit and get to know the customers,” she said. “It’s a laid back, fun atmosphere.”

Health Benefits of Locally Grown Produce Eating more fruits and vegetables is a worthwhile goal for all of us, whether we are at work or home.

Not only do fruits and vegetables provide fiber and nourishing vitamins and minerals, but their natural antioxidants also serve to defend our bodies against environmental invaders. Eating abundant amounts of fruits and vegetables can reduce our risk for cancer, heart disease and other chronic diseases.

Food that is produced close to home and travels less is handled by fewer people and could be safer, too. However, we need to take steps to keep our fresh produce at its safest and most nutritious at home: • Rinse all fresh produce with running water, using a vegetable brush if necessary. Do not use soap.

Why do you Shop at a Farmers Market?

10

Reasons to Shop at a Farmers Market

• Produce is sold at its peak in the season.

• You support local growers and vendors.

• You know where your food is sourced.

• They provide great access to nutritious fruits and vegetables.

• Limit peeling to preserve fiber content.

• You can meet and zsocialize with people in the community.

• Serve cut-up fresh produce nested in containers over ice.

• You’ll find produce that is not sold in supermarkets.

• Steam, broil, microwave or cook vegetables in a small amount of water.

• Everything is picked fresh.

• Avoid boiling. Prolonged exposure to water and heat can break down nutrients that are unstable at high temperatures.

• Serve foods promptly. The longer they stand, the more nutrients are lost.

• You can enjoy shopping outdoors.

• You can talk to the growers for cooking advice.

• The whole family can be involved in the shopping.

“The flavor of the fresh produce; and that’s 100 percent why,” said Darin Haverland, who looks forward to this time of the year when he can buy fresh produce from farmers markets.

Haverland, who does most of the cooking in his family, said he loves cooking with the fresh produce because “it tastes so much better. You can’t even compare it.” Fresh fruits and vegetables that do not spend a lot of time in transit often are at peak freshness and nutritional value.

While varieties developed for c r o s s - c o u nt r y shipping may be chosen for their durability, the varieties grown for local sales often are selected for best taste.

The fresh produce also comes with a certain peace of mind knowing it is home-grown and chemical free. “What you read about the product being treated with chemicals, this stuff isn’t – it is all locally grown,” Haverland said. “The price is about the same, and I’d rather support the local vendor.”

These local vendors have also given him some tried and true advice. “They’ll teach you how to cook the vegetables and will even give you some recipes,” Haverland said. “They can also give you some gardening tips.”

For more information about canning, freezing and drying fruits and vegetables, along with recipes and nutrition tips.

Visit: ag.ndsu.edu/food

Farmers Markets and Produce Stands in the FM Area Farmers Market & Beyond 500 13th Ave. W, West Fargo 4 - 7 p.m. Mondays and Thursdays

Whistle Stop Farmers Market 103 4th St. NE, Dilworth, MN 3 - 7 p.m. Thursdays

Hildebrant’s Farmers Market 349 E Main Ave, West Fargo 10 a.m. - 7 p.m. Monday - Friday 10 a.m. - 6 p.m. Saturday 12 - 6 p.m. Sunday

Farmers Market at Dike East 100 2nd St. S, Fargo 10 a.m. - 5 p.m. Tuesdays, Thursdays and Saturdays

Sydney’s Health Market 810 30th Ave. S, Moorhead 9 a.m. - 7 p.m. Monday - Friday 9 a.m. - 5 p.m. Saturday 12 - 5 p.m. Sunday

Down by the Dike 100 2nd St. S, Fargo 10 a.m. - 5 p.m. Mondays, Wednesdays and Fridays

For more information about canning, freezing and drying fruits and vegetables, along with recipes and nutrition tips. Visit: ag.ndsu.edu/food.

Walk to End Alzheimer’s 1 in 6

people 65 or older will be diagnosed with Alzheimer’s.

1 in 2

people 85 or older will be diagnosed with the disease as well.

By Candice Grimm • Photos courtesy of the Alzheimer’s Association

O

nce known as the Memory Walk, the Walk to End Alzheimer’s is the largest event put on by a local Alzheimer’s Assocation chapter in the country to raise funds and awareness about Alzheimer’s disease. Each year over 600 million communities from east to west join together to walk in honor of those affected by the disease.

What: WHEN: WHERE: TIME:

Walk to End Alzheimer’s Saturday, Sept. 21, 2013 Scheels Arena (Rain or Shine) 5225 31st Ave. S, Fargo 8 a.m. Registration 9 a.m. Walk starts

“It also helps us with care consultation, which is our most popular service,” explained Dobervich. “One of our trained care consultants will meet one on one with the family or person with Alzheimer’s disease and help them problem solve the challenges in managing symptoms of the disease and provide information about the disease or specific aspects of the disease.”

community

Even though the Walk to End Alzheimer’s is a national event, the funds raised by each Walk stays in the local community. This year’s funds will help cover the cost of a number of programs provided by the Alzheimer’s Association in Fargo—from a 24/7 Information Hotline answered by a live dementia clinician to education We had the chance to talk with Traie hope to see those numbers rise. programs for family members and Dockter, Community Engagement “Our goal is 54 teams and 620 professional caregivers.

Senior Manager, and Gretchen walkers,” said Dobervich.

Dobervich, North Dakota Field Director, of the Alzheimer’s In addition to the Walk, there will be Association in Fargo to learn more a “Promise Garden Ceremony” held about the FM’s Walk to End during the event to recognize people Alzheimer’s. This year’s event will who have the disease and who have take place at the Scheels Arena on passed from the disease.

Saturday, Sept. 21. Registration starts at 8 a.m., the walk will begin at 9 a.m.

“Participants will be given a flower to share how they’re connected to the “We encourage early registration disease. The different colored flowers from participants. Early registration indicate how they are associated offers them opportunities online with Alzheimer’s,” said Dockter.

in terms of fundraising they wouldn’t get otherwise. It also “The focus of the event is honoring makes things a lot easier on the those who have the disease and those day of the event.” said Dockter. who have had the disease and those

who are living with the disease. The Last year, over 50 teams and 600 event is really about friends and family walkers participated in the Walk. coming together, and you really see This year, Dockter and Dobervich that on event day,” continued Dockter.

For early registration visit:

www.alz.org/walk

Fargo-Moorhead, mark your calendars for Sept.

21. Gather a team together and get ready to help support a great cause. Visit alz.org/walk to sign up and learn more about the Walk happening in Fargo this fall.

Stride • September 2013

37

RRV Breast Cancer Walk

By Josie Eyers • Photos courtesy of the YMCA

G

et your walking shoes on for the inaugural Red River Valley Breast Cancer Walk on Sept. 29. The Fargo Moorhead Breast Cancer Walk, previously hosted by YMCA of Cass and Clay counties, and the Making Strides Against Breast Cancer walk in Moorhead will unite for one event for walkers to raise awareness and funds for those who are affected by breast cancer. “We wanted to come together to unite to make more of an impact, rather than have two separate walks,” said Alison Monke, YMCA marketing director.

community

The proceeds from the walk will benefit both local and national wellness and research programs. Thirty percent of the proceeds will go toward the American Cancer Society’s Making Strides Against Breast Cancer and the remaining funds will go toward LIVESTRONG® at the YMCA. LIVESTRONG at the YMCA is a free 12-week program

designed to build the physical strength and self-confidence of cancer survivors. Participants focus on cardio-respiratory fitness, strength training and overall wellness. “It has the fitness aspect and it’s like a support group,” Monke said. “It really has changed people’s lives.” Because it is a free program, the proceeds from the walk will help fund the costs of the program.

According to Monke, events like the Red River Valley Breast Cancer Walk are key for the strength of our community. It is important to have the community come together to honor the memories of those who have been lost to cancer as well as support loved ones whom cancer has affected. She explained how this walk will support the community in three main ways: it raises funds for a program that works to rebuild the confidence and strength of cancer survivors, it raises awareness of those who are now affected by cancer and it raises funds for research that may prevent cancer in the future.

Event Schedule

11 a.m. — Registration, activities and games 12:30 p.m. — Fashion Show 1 p.m. — Opening Ceremonies, walk begins

2:30 p.m. — Guest speaker Kathy Honey-Murphy 3 p.m. — Closing Register at:

www.rrvbreastcancerwalk.org or pick up registration packets at either YMCA location.

(Register as an individual or a team of 10 or less.)

38

Stride • September 2013

What: WHEN: WHERE: TIME:

Red River Valley Breast Cancer Walk Sunday, Sept. 29, 2013 Scheels Arena 5225 31st Ave. S, Fargo 11 a.m. – 3 p.m.

Kathy Honey-Murphy, a breast cancer survivor, is the guest speaker for the event. Honey-Murphy has created a line of humorous cards for cancer patients that are inspired by her own battle with cancer. “When you receive a diagnosis of cancer, you learn one thing right away: people do not know what to say and it is always the elephant in the room,” she wrote on her blog, cancergirlllc.com.

“I decided that I was going to have a good attitude (most days) and would try to find the humor in the horrible thing that I was going through. …

Many of these cards are from my personal experiences and I think that if we can laugh, even a little, it can make everything better in the long run.” For example, one card reads: “Perks of having breast cancer: Painton eyebrows for any mood!”

The event will also include a fashion show featuring cancer survivors wearing clothing from Z~Bo Unique Traveling Boutique.

There is no charge to participate in the walk, but individuals and teams are encouraged to fundraise and make a minimum donation of $25. Online registration provides individuals and teams with a fundraising page where they can set goals and send emails to family and friends to raise support.

Individuals who raise $50 and teams who raise $500 or more will receive a free t-shirt and anyone who raises $2,500 will also receive a Red River Valley Breast Cancer Walk jacket and recognition at the event.

Donations can be dropped off at either YMCA location (make checks out to YMCA of Cass and Clay Counties).

Presenting sponsors include: Radio-Midwest Communications: Froggy 99.9, Y94, KFGO790AM, WDAY and the CW.

Wondering what to do with your kid after school?

Is It At An Area School?

Family

Elementary Age?

Fargo Youth Commission

yes

NO

yes

YMCA Middle School

YMCA School Age

YMCA School Age Learning Centers

218-512-2030 Ages: K - 6th grade Hours: 7 a.m. - 6 p.m.

Transportation: Many area elementary schools Location: Five YMCA facilities and 22 area elementary schools (visit ymcacassclay.org) Activities: Homework Club, projects, game activities, field trips Care on non-school days: Yes

YMCA Middle School Learning Centers

218-512-2030 Ages: 10 - 13 years old Hours: 7 a.m. - 6 p.m.

Transportation: Cheney Middle School Location: Two area middle schools and Schlossman YMCA site Activities: Homework Club, projects, game activities, field trips Care on non-school days: Yes

40

Stride • September 2013

no

Atonement Christian Childcare Hopekids Child Care Centers

Fargo Youth Commission

701-235-2147 Ages: 5 - 12 years old Hours: 6:45 a.m. - 6 p.m.

Transportation: Varies by location Location: Care available at most elementary schools and three centers (visit bgcrrv.org) Activities: Art projects, Power Hour homework help, computer lab Care on non-school days: Yes

Carter's Martial Arts Academy

701-271-0894 Ages: K - 8th Hours: 3-5:45 p.m.

Transportation: Centennial, Kennedy, Bennett and Discovery Location: 3401 25th St. S, Fargo Activities: Taekwondo class and supervised study period Care on non-school days: No

The Goddard School

701-492-2959 Ages: 6 weeks - 10 years old Hours: 6:30 a.m. - 6 p.m.

Transportation: Not available Location: 4665 44th Ave. S, Fargo Activities: Fitness, math, language, world cultures and more Care on non-school days: Yes

Hopekids Child Care Centers

fargohope.org/childcare Ages: K - 5th grade Hours: North Campus - 7:30 a.m. - 6 p.m.

South Campus - 7 a.m. - 5:30 p.m.

Transportation: North Campus - McKinnley, Longfellow and Washington; South Campus - Centennial, Kennedy, Bennet, Eagle and Oakgrove Location: 2900 Broadway N, Fargo; 3636 25th St. S, Fargo Activities: Christian-based devotions, homework time Care on non-school days: Yes

T

hat busy time of year is upon us once again as school is in full swing and the kids are just as busy as the parents. It can be a challenge to find a routine that your family can settle into, but an afterschool program can offer the care your child needs for those hours in the gap between the end of the school day and the end of your work day. Here’s a handy list of school-age after-school programs in the FM area.

By Josie Eyers

Before and After School Hours?

Transportation Available?

yes

yes

no

The Goddard School

no

Church Affiliated?

yes

no

The Tot Spot Big Tots

A Child’s World

Carter’s Academy

Atonement Christian Childcare

701-237-9651 Ages: K - 5th grade Hours: 7:30 a.m. - 6 p.m.

Transportation: Bennett, Centennial, Kennedy, Oak Grove and Nativity Location: 4601 S. University Drive, Fargo Activities: Field trips, Bible verse learning, homework help Care on non-school days: Yes

Nokomis II Child Care Center

701-232-0426 Ages: 6 - 9 years old Hours: 7 a.m. - 5:30 p.m.

Transportation: Jefferson and Lewis & Clark Location: 1620 16th Ave. S, Fargo Activities: Outdoor parks, educational games, homework help Care on non-school days: Yes 701-298-8047 Ages: K - 12 years old Hours: 6:30 a.m. - 6 p.m.

Transportation: Five north Fargo elementary schools Location: 3100 12th Ave. N, Fargo Activities: Drama, science activities, art projects

Yes

Boys and Girls Club

Nokomis II Child Care Center

A Child's World - YWCA

Elementary and Middle School?

The Tot Spot Big Tots

701-237-4123 Ages: K - 5th grade Hours: 7 a.m. - 6 p.m.

Transportation: Lewis & Clark and Jefferson Location: 2761 12th Ave. S, Fargo Activities: Mother Goose Curriculum, science projects, learning time, field trips Care on non-school days: Yes

Boys and Girls Club

701-235-2147 Ages: 5 - 17 years old Hours 3-8 p.m. M-Th, F 3-9 p.m.

Transportation: Varies by location Location: Three Youth Centers in the FM area Activities: Art projects, high-yield learning activities, Power Hour Care on non-school days: Yes Stride • September 2013

41

like us!

We’ve made big plans.

10% OFF HAPPY HOUR Tues: 4:00-6:30pm

OCTOBER 7-12 ndsu.edu/homecoming

UP

SHAPE

it with

Jerod Graff Fitness

By Josie Eyers

Jerod Graff started competing in bodybuilding contests in 2012 at the NPC Upper Midwest Championship in Fargo. “It was kind of a spur of the moment thing,” he said. “I started training eight weeks before the competition.” Most competitors begin training 12 weeks in advance, but despite the short notice, Graff won first place in his weight class and fourth place overall.

This spring, he competed again in the NPC Upper Midwest Championship as well as the NPC Gopher State Classic in Minnesota. He won first place in his weight class in both competitions and third place overall in the Upper Midwest and sixth overall in the Gopher.

Joining the Army Reserves sparked Graff’s interest in fitness. “When I got into the Army, I knew I had to meet certain standards, so it motivated me to try to exceed the standards the Army set,” he said. Graff joined the Army Reserves as a junior in high school and now works full time in retention. He works with soldiers, acting as a life coach throughout their military careers and he also recruits new soldiers.

One of the most difficult parts of training for bodybuilding competitions is staying in the correct mindset. “It is very demanding on your body,” Graff explained. “Physically, you will be able to accomplish everything; it’s being able to keep your mind focused on the whole 12-week prepping time getting ready for the competition.” His experience competing in wrestling and being in the military give him an advantage while competing because he His background in high school has been through mental challenges and wrestling and his family’s health also knows how to go through the process spurred his dedication to fitness. “My of overcoming them. mother always pushed me to try to achieve my goals, so she was a big motivation for me, too.”

Golden

3 Rules

1. Stay true to your plan.

2. Stay motivated and focused while in the gym –

no cell phones in the gym!

3. Change up your routines periodically (every four to eight weeks)

Photo courtesy of Dan Mueller Strength Media

Graff’s current trainers are Mary Stockbridge and Chris Van Gieson. He receives his nutritional supplements from Nutrition Zone in Fargo.

44

Stride • September 2013

Shoulder Workout Graff typically works one body part per day and incorporates three to four sessions of high and low intensity cardio training. Here are his most effective moves for a shoulder workout.

Shrugs

Military press

Four sets of twenty reps.

Four sets at 15, 12, 10, and 6 reps.

1.

1.

2.

2.

Dumbbell Shoulder Press

Side Lateral Raises Four sets of 15 reps.

Four sets of 15 reps.

1.

1.

2.

2.

Photos by J. Alan Paul Photography

DIET

PLAN

Meal 1

8 egg whites 1.5 servings of oat bran 3/4 cup of mixed berries (fresh or frozen)

Meal 2

Part of staying in the correct mindset for training includes prepping your diet for the week. When people ask Graff for advice on staying fit, they often incorrectly attribute their lack of success to a lack of exercise. “I tell them it’s not the working out part,” Graff

Meal 4

8 ounces of chicken 1/2 cup rice 1 cup green beans

Meal 3

8 ounces of flank steak 2 cups of spinach Balsamic and olive oil

8 ounces of chicken 6 ounces of potato low fat shredded cheese 10 grilled asparagus

Meal 5

6 ounces of chicken 1 cup of broccoli

Meal 6

said. “They probably work just as hard if not harder than I do in the gym. I tell them it is their diet.” Graff suggests consulting with someone who has a background in nutrition to steer you in the right direction.

Graff’s diet plans typically change every two weeks. He prepares almost all of the food for the week on Sundays.

Snack 1

6 ounces of tuna 3 rice cakes 3 tablespoons of salsa

Snack 2

2 scoops protein powder ½ cup of oats mixed with almond milk

2 salmon patties 2 pieces of Ezekiel bread side salad with low fat dressing

Stride • September 2013

45

(701) - 478 - 7700

3120 25th St S, Fargo || www.fatfreezefargo.com

701.478.7700

Take control

Compassionate care for eating disorders At the Sanford Eating Disorders and Weight Management Center, we provide hope and support.

We can help you regain control of your health, in the comfort of your own community.

Our caring team of specialists uses the latest, most effective methods to help you regain a healthy relationship with food and weight. You will have continuous support from the entire group, giving you the best chance at overcoming your disorder.

With our help, you can take back control of your health and your life.

Call (701) 234-4111 Sanford Eating Disorders and Weight Management Center 1717 University Drive, Fargo sanfordhealth.org, keyword: eating disorders 1500-54110-0035 8/13

BACK: (L to R) Deborah Roerig, CNS, James Mitchell, MD, Michelle Jorgensen, MD, Lorraine Swan-Kemeier, PsyD, Kelly Kadlec, EdD, Tricia Myers, Phd FRONT: (L to R) Kelsey Herrick, LRD, Stephen Wonderlich, PhD, Natalie Irvin, MD, Kim LaHaise, PhD

If you, or someone you love answers yes to two or more of these questions, consider evaluation by a qualified eating disorder professional.

• Do you make yourself sick because you feel uncomfortably full?

• Do you worry you have lost control over how much you eat?

• Have you recently lost more than 15 pounds in a 3 month period?

• Do you believe yourself to be fat when others say you are too thin?

• Would you say food dominates your life?