Lake Region Woman, V4I2

Mind OverGray Matter

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

2. .April|May|June/July 2013

Publisher InformationPublisher – Graber Media, LLC Managing Editor – Autumn Graber, (701) 261-2692CFO/Sales – Kelly Graber, (701) 740-3848Copy Editor – MariLou Harveland Design/Layout – Autumn Graber

Mail correspondence to:Mail correspondence to: Lake Region Woman P.O. Box 705 Devils Lake, ND 58301

[email protected]

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Printed in North Dakota. © 2013 Graber Media, LLC. Printed in North Dakota. © 2013 Graber Media, LLC. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Lake Region Woman Magazine assumes no responsibility for unsolicited manuscripts or photo-graphs. Lake Region Woman Magazine does not nec-essarily endorse or agree with content of articles or advertising presented.

Distributors:Devils Lake Regional AirportLake Region State College BookstoreLeevers Foods in Devils LakeLeevers Foods in RugbyMiller’s Fresh Foods in New RockfordMr. & Mrs. J’s in Devils LakeMunich Grocery StoreOld Main in Devils LakeOne Stop in Devils LakeRolette SupervaluSpirit Lake Casino & ResortSupermarket Foods in CandoThe Liquid Bean in Devils LakeThe Liquid Bean in Devils LakeWally’s Supermarket in Devils LakeLeevers Foods in LangdonWimer’s Grocery in Lakota

Go green and share this magazine with a friend.

This magazine is printed on an environmentally certiThis magazine is printed on an environmentally certi-fied paper that contains a 10% post-consumer waste. FSC® (Forest Stewardship Council™) is an interna-tional, non-profit association that promotes well-man-aged forests by ensuring forestry practices that are environmentally responsible, socially equitable, and economically viable.

28

2013 April|May|June/July. .3

Table of Contents{ }

1210

18 4 Save the Date 6 Hot Spots to Shop10 Strong is the New Sexy

12 Lawn Renewal16 What’s For Supper Tonight?18 Women’s Health20 Wedding Gallery

22 A Click Closer24 Child Gallery26 This Day28 Janis Jaeger: Mind Over Gray Matter


Save the DatePlease call ahead to confirm events. Promote your event in the next issue by sending information to [email protected] by June 22, 2013.

AprilPrevention of Animal Cruelty Month

April 18, 25, May 2 & 9Doggie Obedience 1016:30 p.m. to 8:00 p.m.Ruger Park Warming HouseDo your doggie’s manners embarrass you? Do your relatives say, “No way!” when you need a dog sitter? An experienced dog trainer and show woman will teach you and your dog ba-sic obedience commands to help you have a dog you can enjoy and one that listens when you speak. You will learn some fun stuff too! The cost for this course is $110. Go to www.lrsc.edu/workforce and click on Community Education to register.

April 23 & 25Buying and Selling Online6:00 p.m. to 8:00 p.m.Lake Region State College Room 128Whether you are downsizing trinkets that you’ve gathered over the years, are running out of room to store your treasures, or are a collec-tor wanting to buy online, this class is for you. Online auctions match buyers with sellers for almost any item, and with the right knowledge, you can earn extra cash by selling your unwant-ed treasures.

This class teaches how to set up an account and upload photos of the items you are sell-ing. Additionally, you can learn how to safely conduct financial transactions, accept credit card payments, and pack and ship hassle-free. If you’re a buyer, this class will show you how to get the best possible price, protect yourself against fraud, and effectively compete against other bidders. The cost for this class is $75. To register, go to www.lrsc.edu/workforce and click on Community Education.

MayBrain Tumor Awareness Month

May 4Just For Kix Spring ShowDevils Lake High School Sports CenterGo to www.justforkix.com/danceclasses/dev-ilslake_nd for more information.

May 6, 8, 13, 15, & 20Golf 1016:00 p.m. to 7:00 p.m.Coyote Flats Driving RangeCome to a fun environment to learn about all as-pects of golf. Golf clubs are available if needed. The cost for this course is $100. To register, go to www.lrsc.edu/workforce and click on Com-munity Education.

May 9Zoo DayPLC PhotographyCall 701-256-3800 to make an appointment. Limited sessions are available. Come and see our monkey, giraffe, and other zoo animals.

May 9Family & Friends® CPR Course6:00 p.m. to 8:00 p.m.Lake Region State College Erlandson BuildingCost: $20The American Heart Association’s video-based classroom teaches adult Hands-Only® CPR, adult AED use, child CPR & AED use, and infant CPR. It also teaches how to relieve choking in an adult, child, or infant. The course offers train-ing for those who want to learn CPR and do not require a course completion card. The cost for the class is $20. To register, go to www.lrsc.edu/workforce and click on Community Education.

May 12Mother’s Day

May 14Couples Massage6:30 p.m. to 8:30 p.m.Come learn the art and science of massage ther-apy. This fun, two-hour class shows you how to give your significant other a great massage, or to help provide therapy if he or she is stressed or in pain. The cost is $50 per couple. To regis-ter, go to www.lrsc.edu/workforce and click on Community Education.

May 27Memorial Day


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Petersburg, ND405 2nd Ave.

Tuesday - Saturday 10 a.m. - 5 p.m.

Open for the season on May 1st

May 31, June 1 & 2Devils RunFor information on events, go to www.greater-dakotaclassics.com.

May 31 & June 1 & 2Nelson County Barn Quilt Trail(featuring 4 new quilts)The quilt trail is a series of barn quilts hung along the highway or country road. A barn quilt is an 8 foot by 8 foot sheet of quality plywood painted with a quilt block pattern. These quilts are then hung on barns and other farm buildings for people to view. This self-guided, 20-mile tour coincides with Heritage Arts, Nettiques, and Elaine’s House of Dreams event called, “Trea-sures on 2.” Free maps of the quilt trail will be available at these three businesses.

JuneChildren’s Awareness Month

June 7American Cancer Society Lake Region Relay For LifeRoosevelt Park, Devils LakeAll survivors and caregivers are welcome to the Survivor Social at 5:00 p.m.The Opening Ceremony will be held at 7:00 p.m.Honorary Chairperson Steph Keller, throat can-cer survivor, will speak at 8:30 p.m., with the Lighting of Luminaria at dusk. For information, call Jan Kurtz at 701-662-2429.

June 16Father’s Day

June 18, 25Arts in the ParkGalleger Elks Band Shell at Roosevelt Park7:00 p.m. to 8:00 p.m.

JulyMake a Difference to Children Month

July 2, 9, 16, 23, and 30Arts in the ParkGalleger Elks Band Shell at Roosevelt Park7:00 p.m. to 8:00 p.m.

July 4Independence Day

July 5, 6, and 7Maddock All-School Reunion

July 17Watermelon DaysPLC PhotographyCall 701-256-3800 to make an appointment.

Click on ads tovisit advertiserwebsites or Facebook pages.

https://www.facebook.com/pages/Nettiques-Antique-store/232308570139305?fref=ts

https://www.facebook.com/little.coyote.coffee


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

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

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

Bling it up! Ad some sparkle to your life and your shirt. Stop in to Creative Impres-sions to check out this new technique.Prices Vary

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

For mom on Mother’s Day. Cre-ate a lasting memory that you mother can be reminded of ev-ery time she looks at her wrist. Trollbeads are available at Ritter Huesgen Jewelry in many differ-ent styles.Prices Vary

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


The reviews are in! Come into Slumberland Furni-ture in Devils Lake to see why Tempur-Pedic is the most highly recommended bed in America. Dis-cover for yourself the body-conforming comfort and support of the Cloud, Cloud Supreme, Rhap-sody, and other Tempur-Pedic sleep systems.Prices vary

Need a little color in your life? Brighten your kitchen and next party with Zing! products from Elaine’s House of Dreams in Lakota. This new product line has many different utensils to choose from. Stop in to see them all.$12.95

Ad some character to that bland corner with this industrial filing cabinet from Nettiques. This piece measures 27” high by 15” deep.$400.00

This cup holds a lot of coffee and is a great gift idea for clients or relatives visiting Devils Lake for the summer. You can even get one for yourself. Stop in to Creative Impressions or Devils Lake Chamber of Commerce to one or more up!$10.00

What a great addition to any garden or flowerbed! The Cando Green-house has this and many other iron pieces for your gardening needs.$168.00 (iron bike only)

Find some of the most popular nail colors from OPI at Studio 1312 in Devils Lake and Hampden. Stop in and check out Sue’s new boutique as well!Prices Vary


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

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

There is a new boutique in Devils Lake and Hampden! Studio 1312 has added purses, scarves, hats, and jewelry to the salon. Stop in and check out this Nicole Lee handbag along with other great items.$65.95 handbag

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

The perfect traveling companion! This mug can be purchased at Creative Impressions or Devils Lake Chamber of Commerce.$15.00

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

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

Keep warm this spring with a Sport-Tek jacket from Creative Impres-sions. There are both men’s and wom-en’s styles avail-able. Have them personalized with your business name too!Prices Vary


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

Complete your spring with this burton + BUR-TON handbag from Snapdragons Floral.

Is there not a lot of cabi-net space in your kitchen? Solve that problem with a with Squish bowls from Elaine’s House of Dream. $17.95

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

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Recently, I surveyed the women of Mercy Therapy and Fitness to find out

what their personal goals were and what they wanted to accomplish in the gym. I

was pleasantly surprised to find that most of the women wanted to get stronger, or wanted to gain strength so they could

accomplish a dif-ferent goal. Body

composition goals were also popular and fall right in line with improving overall strength. The two types of strength are myogenic and neurogenic. The first involves increasing muscle size or density, while the second encom-passes neurological recruitment. Neurogenic strength gains result from trying something new; your body will quickly adapt to new stim-ulus. This generally lasts for about six weeks before you plateau. Have you ever noticed that infomercials always state that you can see clear results in just six weeks? This is because they based their research only on results from the first six weeks. To gain myogenic strength, you have to do one of three things: lift maximum loads, lift submaximal loads to failure, or lift submaximal loads at maximum speeds. The problem that occurs with this is that most people will never get out of their comfort zone of 50-75% of their one repetition maxi-mum. Therefore, it’s my feeling that a program involving all three is best for gaining strength.

The type of movement also weighs heavily on results. Barbell, dumbbell, and kettlebell movements trump machine movements in all aspects, except perhaps for safety. I say this because the likelihood of injury is greater, only because poor

form will show up faster on non-machine movements. So, proper initial execution is significantly more important than the load you are lifting. Poor form eventually leads to injury, generally referred to as overuse injuries. Proper execution is key for all movement, and having a good coach/trainer is cheaper than knee surgery and physical therapy to learn how to perform a squat without knee pain. Strength improvements are not the only benefit to lifting heavier weights and performing the exercises previously discussed. Bone density will also in-crease. Once the minimal essential strain is reached, the body responds with osteo-blasts, which leads to more bone growth. The progressive overload theory is at work here, and exercises like yoga and Pilates will not achieve these results, unless you gain weight, which is not likely your goal. The body composition goal benefits are twofold. The first benefit is that by in-creasing lean body mass, you will in turn increase your metabolism, which generally makes you look “more fit.” The second ben-efit is that resistance training continues to burn calories, EPOC (excess post-exercise oxygen consumption), up to 48 hours post workout. Exercises like steady state cardio, yoga, and Pilates do not have this benefit. Consider whether you would rather spend 60 minutes lifting weights and doing some

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

Writer | Jake Thompson MPT, ATC, Cert. SMT Jake is a practicing physical therapist in Devils Lake, ND. He earned his BS in Psychology and in Athletic Training from the University of North Dakota before attending graduate school for physical therapy at Wichita State University. He is currently the only physical therapist in the state of North Dakota who is certified in spinal manipulative therapy by the Spinal Manipulation Insti-tute. Jake has successfully completed the National Strength and Conditioning (NSCA) Certified Strength and Conditioning Specialist (CSCS) certification and CrossFit level one certifications, in addition to the Frappier Acceleration training and ACL bridge program. Jake began practicing physical therapy in the Dallas, TX area. He assisted in opening and operating Zoom Sports Frisco, TX where he worked with professional, collegiate, and high school athletes in sports performance and rehabilitation. He currently manages the physical therapy department at Mercy Hospital and Mercy Therapy & Fitness. Additionally, he is owner of Athletic Per-formance Enhancement (A.P.E.) a youth sports performance program that provides training for athletes of all ages. Jake and his wife Sara have four children: Isabelle, Isaac, Jacob, and Alice. Jake assists with coaching high school hockey in the winter, is an avid hunter and angler, and loves being back in Devils Lake. He can be reached at [email protected].

Strong is the New Skinny

Written by Jake Thompson MPT, ATC, Cert. SMT


To lose weight, a caloric deficit must be reached (you must burn more or consume less calories than your body needs daily). You can build strength and lose weight/body fat at the same time. Generally, what I see is that without the diet component, women will lose some body fat, gain some muscle, and in turn not change or even gain weight on the scale. Remember, it’s about how you look and feel, not what the scale says, that is im-portant. Some of you might have a mis-conception about becoming overly mus-cular. Oh, if I only had a dollar for every time I heard the “I don’t want to get big” argument. I spend countless hours working with athletes at Devils Lake High School, and my goal is to put 20 pounds of muscle on each of them. However, I have found that a 5-10 pound increase in weight isn’t easy to get—even if they spent every day in the weight room year-round. Now, if high school boys—with all that testoster-one and the copious amounts of food they eat—still have trouble putting on muscle, you should find it almost impossible. I have seen the CrossFit videos, where the girls look immensely muscu-lar. But, this can be explained by the two types of strength I discussed earlier. Fur-thermore, tone is expressed two ways as well: myogenic tone and neurogenic tone. Myogenic is tone at rest and is related to the size and density of the muscle. Neu-rogenic tone relates to the tone expressed when you are contracting that muscle. If you saw most of these women outside of the gym, they would appear significantly softer and less bulky than when they are performing workouts. The competitors are a different story—their regime/diet is not at all related to what we normal people do or have time for. It’s time to get in the weight room ladies; competent professionals are in the area, waiting to teach you the movements to help you stay healthy. Use a gradual progression and hone in your technique first. As I have previously stated, I have no issues with Pilates, yoga, and slow long distance cardio— I use all of them in one form or another in my personal workouts and in those of my clients and patients. But based on the goals of the women I surveyed, they should be spending more time learning how to squat, deadlift, clean (not dusting or vacuuming), and press weights, while spending less time hold-ing the warrior pose or on the elliptical. Strength training, along with appropriate nutrition, will help you achieve your goals more efficiently. And once you get accus-tomed to the movements, I think you will find them more “fun” than watching CMT on the treadmill. Disclaimer: Always consult your doc-tor before starting a new diet or fitness program. [LRW]

Shop onlinenow!

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The extreme heat and drought of 2012 was hard on lawns and gardens. Many gardeners are facing a blank slate of bare soil, masses of dead patches that were once lawn, or a bit of grass interspersed in a sea of weeds. This spring, start to renovate or improve your weather-worn lawn. Remember that water is critical to get newly seeded and sodded lawns to survive. So be prepared to help nature along with your lawn’s recovery. Evaluate the damage, and then use the following check-list to guide you to the best course of action to rejuvenate your ailing lawn. If your lawn is more than 60 percent weeds or bare soil, you might want to start over. Use this opportunity to create a great foundation for growing a healthy lawn. Kill off the existing vegetation, add several inches of organic matter—such as com-post or peat moss and a low nitrogen slow release fertilizer—into the top 6 to 8 inches of soil, and then rake smooth. Select more drought tolerant grasses like rhizomatous (turf-type) tall fescues, buffalo grass, and Habiturf® native lawn mix. Ensure that the grass is suited to your climate and plant ac-cording to the label. Then, sow the seeds, and lightly rake and mulch or lay sod. Water often enough to keep the soil moist until the seeds sprout or the sod roots into the soil below. Water thor-

oughly when the top few inches of soil are crumbly, but slightly moist, to encourage deep roots. Fertilize new, existing, and stressed lawns with a low nitrogen, slow release fertilizer like Milorganite®. It won’t harm stressed lawns, young seedlings, or newly laid sod. It will encour-age slow, steady growth. Southern lawns can be fertilized in April and again in early June. In the North, fertilize around Memorial Day. Additionally, if 2013 turns into another hot dry summer, Mil-organite won’t burn the lawn. Mow high to encourage deeply rooted grass that is more drought-tolerant and pest resistant. Mow often, removing only a third of the total height. Leave these short clippings on the lawn; they return moisture, nutrients, and organic matter to the soil. Repair the small dead and bare patches as needed. Use a lawn patch kit, grass seed, and mulch or make your own. For small spots, loosen the soil surface, sprinkle grass seed, and lightly rake. Or, you can mix a handful of grass seed in a bucket of top-soil. Sprinkle the mix over the soil surface. Do a bit more soil preparation when renovating larger dead areas in the lawn. Remove or kill any weeds that have filled in these areas. Till two inches of compost, peat moss, or other organic matter into the top six inches of soil. Sow seed, rake and mulch or lay sod. Overseed thin and sparse lawn. First, core aerate the lawn to improve soil conditions and increase seed-to-soil contact. Spread grass seed over the aerated lawn and water as needed. Alternatively, you can rent a slit seeder or hire a professional with this type of equipment. These machines slice through the soil and drop the grass seed in place, increasing the seed-to-soil con-tact, which is needed for good germination. Core aerate lawns with more than one half inch of thatch, those growing in compacted soils, or before overseeding. By removing plugs of soil, you break through the thatch and cre-ate channels for water and fertilizer to reach the grass roots. Spot treat weeds on lawns that need minimal repair. Wait at least until fall to treat new and overseeded lawns. Spot treating minimizes the use of chemicals and reduces the stress on your already stressed lawn. And as always, read and follow label directions carefully. Proper maintenance and a bit of cooperation from na-ture will help transform your lawn from an eyesore to an asset in your landscape. [LRW]

Lawn Renewal and RenovationTips to Create a Perfect Lawn this SeasonWritten by gardening expert, TV/radio host, and columnist Melinda Myers


Candos

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Lots of yarddecorations, iron,birdhouses, flowerpots, and bulkgarden seed!

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Visit with your pharmacist at White Drugfor more information :

White Drug208 Main StreetRolette, ND 58366701-246-3600

White DrugWhite Drug107 Second Street SERugby, ND 58368701-776-5741

White Drug108 Central AvenueMaddock, ND 58348701-438-2567701-438-2567

White Drug425 College Drive South Suite 10Devils Lake, ND 58301701-662-6270

Bell DrugLeever’s Foods323 Fifth Street323 Fifth StreetDevils Lake, ND 58301701-662-3022

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Writer | Melinda MyersNationally known gardening expert, TV/radio host, author, and columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 garden-ing books, including Can’t Miss Small Space Gardening. She hosts the nationally syndicated Melinda’s Garden Mo-ment segments which air on over 115 TV and radio stations throughout the U.S. She is a columnist and contributing editor for Birds & Blooms magazine and writes the twice monthly “Gardeners’ Questions” newspaper column. Me-linda also has a column in Gardening How-to magazine. Melinda hosted “The Plant Doctor” radio program for over 20 years as well as seven seasons of Great Lakes Gardener on PBS. She has written articles for Better Homes and Gar-dens and Fine Gardening and was a columnist and contrib-uting editor for Backyard Living magazine. Melinda has a master’s degree in horticulture, is a certified arborist, and was a horticulture instructor with tenure.

Increase your garden’s productivity even when space, time, and energy are limited, says gardening expert Melinda Myers. “It’s simple and effective,” said Myers as she shared the following planting, maintenance, and harvesting techniques for a more bountiful harvest this season. Maximize your planting space with wide rows. Leave just enough room for plants to reach their maximum size. Make wide rows, 4 to 5 feet wide, so you can reach all plants for maintenance and harvest. Minimizing walkways means more planting space. Try interplanting. Grow short season crops like lettuce and rad-ishes between long season crops like cabbage, tomatoes, and peppers. The short season crops will be ready to harvest when the long season crops are reaching mature size. You’ll double your harvest and grow more vegeta-bles, not weeds, between your longer season plants.Grow more plants per row with succession planting. Start the season with cool season vegetables like lettuce and spinach. Once these are harvested and temperatures warm, replace with beans and onions. Harvest these and plant a fall crop of radishes or lettuce. When you use these intensive planting techniques, be sure to in-corporate a low nitrogen, slow release fertilizer, like Milorganite®, at the start of the season. Then, add a mid-season nutrient boost if needed. The slow release nitrogen won’t burn even during the hot dry weather of summer. Plus, it won’t interfere with flowering or fruiting.Go vertical. Train vine crops up decorative or functional trellises and sup-ports. You’ll not only save space, but you will also reduce disease problems and increase the harvest. Growing cucumbers and melons increase light penetration and air flow, reducing the risk of fungal diseases. Pole beans are much easier to harvest and produce an additional picking. Secure large fruited vegetables like melons to the trellis with a cloth sling. Be sure to plant vegetables in containers if in-ground space is lim-ited. A 5-gallon bucket or comparable size container is perfect for a tomato. Peppers and eggplants will thrive in a pot that’s a bit smaller. Grow vine crops in containers and allow them to crawl over the deck or patio instead of valuable gardening space. Mix flowers and herbs in with your vegetables. You’ll increase the beauty while adding additional fragrance to the pot. Harvest often and at the proper time. Zucchini and other summer squash should be picked when 6 to 8 inches long, or in the case of patty pan squash, when it reaches 3 inches in diameter. The flavor is better than those baseball bat sized zucchini and you’ll have plenty to eat and share. Harvest your head of cabbage when firm and full size. Leave the bottom leaves and roots intact. Soon you will have 4 or 5 smaller heads to harvest and enjoy. With a bit of planning and creativity you can find ways to increase the enjoyment and harvest in any size garden. [LRW]

Maximize Your Harvest This SeasonDespite Limited Time, Space, and Energy

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

301 4th St. NE Devils Lake ND 58301-2411701-662-4976 or 800-726-8014Fax 701-662-6752

Flooring Benjamin Moore Paints WallcoveringsWindow Treatments Gifts & Collectibles

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What’s ForSupper Tonight?

RECIPE

Written by Sheri Hatten, Nutritious Food Editor

1 can (15 oz.) kidney beans, rinsed1 ½ pound ground beef1 ½ cups frozen whole kernel corn1 can (14.5 oz.) petite diced tomatoes, undrained 1 cup dried macaroni (I used shells, but others are fine as well)3 Tbsps. chili powder1 tsp. onion powder1 tsp. garlic powder1 cup water½ cup low-fat shredded cheddar cheese (optional)

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

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

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

Yogurt Fruit Salad1 cup of grapes3-4 strawberries, cut into bite-sized pieces1 banana6 -8 oz. container of strawberry yogurt(vanilla is also good)

Other fruit such as apples and blueberries are also great in this salad.

Mix and serve. This makes 2-3 servings. You can double the recipe to have for breakfast the following morning. The mixture gets runny after a couple of days, so make it fresh or use the next day for optimum quality.Mac and Beans Hotdish

Simple Fruit Salad


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

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

I grew up helping my mom in the kitchen with stirring, measuring, cooking, and baking. I remember making homemade macaroni and cheese with my mom and homemade buns with my great-grandma. Going out to eat was a special treat and usually occurred on a Sunday after church, and only once per month, at most. While growing up, I watched my mom, grandmas, and aunts cooking and learned a lot from them. However, even with all this help, I still had to learn many things on my own relating to cooking and baking. And, I had many mishaps along the way—something my family can attest to. I am still learning about cooking and bak-ing, so it takes practice to make “somewhat” perfect.

Over the years, I have searched through count-less cookbooks to find new recipes that not only contain fresh ingredients that are easily found at the local gro-cery store, but are also uncomplicated and timesaving. It is my goal to share these recipes and learning experi-ences with those of you who have hectic schedules and need ideas for avoiding the drive-through or grocery store fast-food conundrum. And, it is my hope that with my help, you can gain the confidence you need to pre-pare meals that are quick, easy, tasty, and healthy.

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

Writer | Sheri Hatten, Licensed, Registered Di-etitian, and Certified Lactation Counselor

Sheri graduated from NDSU with a BS in Food and Nutrition and a BS in Corporate/Commu-nity Fitness.

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

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

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

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

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

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

Cardiac Stress Testing – Who to test? Possible reasons for stress testing.• Evaluation of chest pain• Exercise induced arrhythmias (abnormal heart rhythms) • Fainting or near fainting• Assessing valve disease and CHF• Assessing the efficiency of medical management• Exercise prescription• Pre-operative assessment• Screening• Abnormal ECG or suggestion of ischemia or infarction (heart attack)

Mercy Hospital offers cardiac stress testing. Colleen Learned, Mercy’s Nuclear Medicine Supervisor, noted, “You don’t need to drive out of town for quality imaging. We provide services for many providers throughout the state.” Colleen added, “We are a community imaging center and are not limited to receiving or-ders from local physicians. An exam ordered by your physician may be done at Mercy. Ask that the ordering practitioner call and fax the order to our scheduling staff. Or, you can hand-carry an order to our Radiology department. Exams are interpreted by a skilled team of cardiologists in 1 to 2 days.” To schedule a cardiac stress test, call (701) 662-9691 or stop by the Radiology Department with your doctor’s order. [LRW]1 Exercise Stress Testing in Women Priya Kohli, MD; Martha Gulati, MD, MS, FAHA

Stress Testing inDiagnosing Heart Disease

Women’s Health:

Written by Roxanne Hawley, Radiology Manager


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

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

Tip #1: Get closer to your subject. Make what’s important to you fill the frame! Getting closer eliminates a lot of unwanted elements so you can focus on the subject. It might seem obvious, but even I have to mentally remind myself during a shoot to “get closer!” for that tighter perspective.

Tip #2: Take many pictures. The best part about living in today’s digital world is the option to take hundreds or even thou-sands of images at a time. Logically, the odds of getting a winning shot are much greater if you take fifty frames than if you take just one. This rule especially applies to children and pets, which are constantly on the move.

Tip #3: Try different angles. Back up, get closer, move right, move left, shoot up, shoot down. The more angles you try, the more likely you will get that perfect shot! A different angle completely changes your perspective and the final product. Be-sides, different faces look best from different angles, so experi-menting with the angle is essential when photographing people.

Tip #4: Move your subject off the background. Everyone loves the look of a sharp, clear subject on a soft, blurry background. One of the ways to achieve this is to move your subject forward. The more distance between your subject and the background, the softer it will be. Practice by choosing your background and having your subject take 10 steps toward you. I guarantee, you will like the results!

Tip #5: If it happens once and you miss it, be ready, be-cause it will probably happen again. I have missed the perfect expression or moment of interaction countless times. However, rather than wasting time in being disparaging, I get ready. People (and animals) are creatures of habit and tend to repeat actions and expressions, so if you miss the moment, your next chance is imminent .

Now it’s up to you. Whether you set aside a special time for a photo shoot with your kids or implement these tips during your everyday photography, practice, practice, practice. Your dream of becoming a better photographer is just a few clicks away! Look for upcoming articles in future issues of Lake Re-gion Woman. [LRW]

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

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

A Click CloserFive Simple Ways to Improve Your PhotographyWritten by Katie Escobar


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Writer | Shannon TeigenShannon writes from her rural Devils Lake hobby ranch that is nestled in the peace and quiet of the North Dakota coun-tryside. Her family, consisting of her husband, two teenage daughters, and one son, is the farthest thing from being peaceful and quiet, but she wouldn’t trade it for anything. After graduating from UND, Shannon established her career with foundation blocks of marketing, sales, customer ser-vice, human relations, and communications. She currently holds the position of Human Resource Manager for Sum-mer’s Manufacturing in Devils Lake, ND.

When Shannon’s not focusing on family or roasting coffee for Little Coyote Coffee—a hobby turned small business—

she is passionate about sharing her life’s experiences and motivating others. Whether writing an article for Lake Region Woman or conducting a training session on marketing, Shannon truly believes that you should do what you love and love what you do. You can reach Shannon at [email protected].

The Human SideWritten by Shannon Teigen

The glossy pages caught my eye as I stood in line waiting my turn at the cash register. The bright, bold words exclaimed some celebrity didn’t want to be called fat while she is pregnant. I’m supposed to take that seriously? As if any of us want that! An-other headline faded into a timeline of photos chronicling the life of a 1950s star, suggesting that she had hidden a facelift from her fans. Admittedly, as I waited in line, I glanced through the pic-tures, and as my cart inched forward, I shook my head, replaced the magazine on the stand, and thought, “Wow, what troubles.” As the conveyer belt moved my groceries closer to the register, I noticed that the salesclerk seemed down. She wasn’t rude, but it felt like she just didn’t want to be there that day. We’ve all had those days and can relate to how that feels. As she scanned my items, we chit-chatted. I asked if she was a college student. You should have seen her face light up! I was surprised to learn that, she was a high school student and having a bummer of a weekend, so the fact that someone thought she looked old enough to be in college made her day. By the time we were done, she was smiling and engaging with me, the customer in line behind me, and the person bagging my groceries.

I witnessed a wonderful change in that young woman in a few short minutes. The moment wasn’t printed on the cover of a magazine for millions to purchase; instead, that vibrant change was fueled by a simple question: A question that was important to her. The screaming magazine headlines and touched-up pic-tures of those who are exalted because of their athletic ability or celebrity status really don’t matter. What really matters in life is being yourself and caring about others, not the headlines. Tak-ing time to show others that you care about them as individuals and that they matter is an important skill that each of us mothers, daughters, sisters, and girlfriends should strive to master. It’s easy to be caught up in the headlines and forget that, ultimately, it’s about the people—human beings who are full of emotions, dreams, and ideas. Whether it’s in the break room, the grocery store line, or the family room, remember to acknowledge the individuality and importance of everyone with whom you come into contact. I courage you to put someone on a pedestal, not because they are an athlete or movie star, but because on this day you have respected and cared about them. [LRW]


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Mind Over Gray Matter

Among the an-tique lamps, flo-ral settees, and dining room table, which was formerly used as a butcher block on the family

farm, sat a very modern woman. The moment you step into Janis Jaeger’s home in Devils Lake, you will see her love for antiques. A passion that I can admire surrounded a woman that I have admired for a long time. I met Janis shortly after I graduated from high school when she was a co-director with my mom for the Miss Lake Region Scholarship Pageant. I can remember many evenings sit-ting around the dining room table, listening to them plan the details of the pageant while we laughed until

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

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

Written and photographed by Autumn Graber


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

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

Janis was diagnosed with a grade 3 anaplastic astrocy-toma brain tumor. A woman who has been so active in the fight against breast cancer was looking in the face of her own dragon. There was not a moment to waste. Doctors wanted the tumor removed immediately and performed surgery on Janis that same week on February 11, 2011—what she now calls her new birth-day. “Fortunately, seven months before my surgery, they put an MRI scanner in the surgical room, so they did the surgery under MRI guidance,” said Janis. “That way, they know for sure how much of the tumor they got.” Janis was placed in the MRI scanner three times during her surgery and her surgeon was confident that he removed 95 percent or more of the tumor.

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

Once her six and a half weeks at Mayo Clinic were com-plete, Janis had six more months of chemotherapy that she had to take in pill form. “I was lucky,” she said. “I didn’t get sick until that last month. It was October and October is my month.” You see, Janis is the biggest witch in Devils Lake—on Halloween, that is. I would say her haunted house is known and feared by all. “It was the week of Halloween and I was really tired and exhausted. I knew that the kids would want to see the haunted house, so there I was standing outside on Halloween.” The Jaeger house is decorated in one day for Halloween and then all the decorations are removed the next day to intensify the experience for the trick-o-treaters. “I build memories for the children—that is why I do Halloween.”

Pictured: Janis (the witch) with her daughter Emily.


“I’ve been doing a lot since I’ve had this abrupt warn-ing that we are all born to die. Now I’m trying to get my life or-ganized,” she said. “I’ve been such a positive person through this whole thing.” While at Mayo Clinic, cancer patients must visit with a social worker to talk about their cancer and help sort out their feelings. During one of Janis’ meetings with her social worker she noticed the woman was smirking and asked why she was laughing? “She said, ‘Where did you come to have this positive attitude?’” To which Janis replied, “I think it’s the years that I’ve worked with the mammogram patients. I’ve always been an advocate for them and I always tell them this is the bump in the road of life and this is my bump in the road of life.” Janis never felt sorry for herself during her treat-ment and realizes everyone goes through trials and tribula-tions. “If you feel sorry [for yourself], you are going to make everyone around you feel bad, so I just take every day as it comes.”

In fact, Janis’ family wasn’t the only driving force for her to return to her normal life. She needed to get back to her mammography patients. “I have this commitment to these women and they become part of my family. I love to see them once a year. It takes a special type of person to do that job.” Janis has always participated in Relay For Life in either a fun-draising event or during the walk. “I’ve always been out there walking to show my mammogram patients that I am com-mitted to a cure for cancer, so it was surreal the first time that I walked after I had been diagnosed,” she said. “My name was on a bag and I thought ‘what the heck?’”

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

Janis is determined to live to a ripe old age of 80, but realizes we are never promised tomorrow, so she lives for today. “I do know that the immune system is broken down somewhere and the cancer attacked.” Early on in her treat-ment, her doctor asked her if she had ever had Epstein-Barr. Janis was surprised by this question because ten years previ-ous, she had suffered from it after not getting enough rest and pushing herself too hard. However, Janis admits she can’t blame her diagnosis on anything and feel sorry for herself. “If you feel sorry for yourself, you can’t heal your heart. You let it go and learn from the lesson.”

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

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

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