Are You Ready For Super Bowl Sunday?

January 31st, 2013 | Posted by admin in Recipes - (0 Comments)

Who is ready for some football……This girl is!  As I already am prepping my grocery list for some tasty recipes that I am going to fix for the game on Sunday, I jokingly sit back and think about why the Super Bowl hasn’t been established as a National Holiday?  I mean what other holiday can you say that nearly 11.2 million pounds of potato chips are consumed.  How cool would it be if we could replace that statistic with broccoli?  I know I am such a fun-hater J  From everything that I have seen advertise, I am pretty sure the main food groups on Sunday consists of un-healthy pizza, wings, dips and chips…BUT….not when you are a part of Be Well South Dakota!  Nope, we are going to help you re-vamp a couple of your “go-to” recipes with some healthier options!

Mini Mini Pizzas
1 box Triscuits (your favorite flavor)
1 jar pizza sauce
1 package grated low-fat mozzarella cheese

Place Triscuits on a rimmed cookie sheet (lined with aluminum foil for easy clean-up). Spread on sauce, and sprinkle on cheese. Toast until cheese is melted and serve immediately.

Hot “Wings”
1 15-ounce can reduced-sodium, fat-free beef broth
1/4 cup hot sauce, like Tabasco
2 tablespoons no-salt-added tomato paste
2 tablespoons butter
1 teaspoon ground cayenne pepper (optional)
3 pounds skinless, boneless chicken breast, cut into 1-inch thick tenders
24 12-inch-long wooden skewers
6 celery stalks, trimmed and cut into thirds

First, prepare the dipping sauce: In a small saucepan, stir together the beef broth, hot sauce, tomato paste, butter, and cayenne, if using. Bring to a slow simmer and cook 20 to 25 minutes, until the mixture reduces to about 1 cup.  Thread the chicken onto the skewers. Heat a grill over high heat and cook the skewers 8 to 10 minutes, turning once, until the chicken is cooked through. Drizzle sauce over the skewers.

Hot Artichoke Dip
1/2 cup low-fat Greek yogurt
3/4 cup grated parmesan cheese
1/4 cup minced onion
1 14 ounce jar or can of artichoke hearts (packed in water)
carrot sticks, celery sticks, and/or healthy crackers

Preheat oven to 350 F. Drain and chop artichoke hearts. Mix yogurt, cheese, onion and artichoke hearts in a small bowl. Spoon into a small casserole dish and heat for 20 minutes (until bubbling). Serve with carrot sticks, celery sticks, and/or healthy crackers.  Serves 6.

So whether you are cheering for the 49ers or the Ravens, be sure to not let all of your hard work this week be sabotaged by unhealthy snacks!  Enjoy the game, your healthy recipes, let’s not forget the most important part…the commercials…..and remember……Be Well South Dakota!

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Go Red for Women!

January 30th, 2013 | Posted by admin in Wellness - (0 Comments)

Hello and Happy Wellness Wednesday!  How many of you are counting the days and hours until the Super Bowl this weekend or better yet, thinking about what food you are going to prepare for your festivities?  Before you get into your Super Bowl “weekend” mode, I encourage you to take note that Friday, February 1st is National Wear Red Day!  Actually this year marks 10 years of fighting to save women’s lives from heart disease!  While there has been some progress, there is still a long way to go!

  • – Heart disease is still the No. 1 killer of women, causing 1 in 3 deaths each year.
  • – Heart disease kills more women than men, at an average rate of one death per minute.
  • – Heart disease kills more women than all kinds of cancer combined.

I am sure every single one of us can sit back and think of at least one family member, friend or co-worker that has been affected by heart disease!  At Be Well South Dakota, we’re ready to rise to the challenge and help with the fight against heart disease and we hope that you will too!  We invite all of you to join us and work towards “walking the talk” by being physically active, eating a healthy diet and learning about heart disease and its risk factors.  Know your numbers South Dakota and find out more information by visiting and don’t forget to save your RED to wear on Friday.

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Greetings South Dakota!

Week 4 of the 2013 Pound Pledge is now complete. We have over 7400 pounds pledged. This week we lost 188 pounds for a total of 977 pounds lost!

We would like to congratulate Pam from Freeman, SD as this weeks lucky winner! She will be recieving a Be Well South Dakota Prize Package and Subway Gift Card.

Here are a couple helpful tips to keep you going:

1. Eat more often! When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism going, so you burn more calories over the course of a day.

2. Eat more protein! The body burns up to twice as many calories digesting protein as it uses for fat or carbohydrates. Healthy sources of protein include lean beef and pork, fish, white meat chicken, tofu, nuts, beans, eggs and low-fat dairy products.

Should I be taking aspirin?

January 25th, 2013 | Posted by admin in Guest Bloggers - (1 Comments)


Dr. James Englebrecht is board certified in Rheumatology and Internal Medicine. He is currently a practicing physician at Regional Medical Clinic; as well as, an Assistant Medical Director for DAKOTACARE. Dr. Engelbrecht is a Fellow in the American College of Physicians and the American College of Rheumatology. To learn more about Dr. Englebrecht you may view his profile at

We here at Be Well South Dakota are excited to present Dr. Englebrecht as today’s featured blogger!

I read an interesting article on aspirin in this week’s New England Journal of Medicine (NEJM 2013; 368:204-5) by Dr Anand K Parekh and others from the US Dept of Health and Human Services.

People with atherosclerosis have heart attacks, angina, strokes, and peripheral artery disease all of which have high rates of complications and death. All combined these conditions affect over 30 million people in the US.

Many things can be done to lower the numbers with these conditions and greatly reduce the risk of complications and death.

Some are simple lifestyle changes such as more exercise, losing weight, smoking cessation, and some dietary modifications to reduce fat and cholesterol.  Controlling blood pressure and treating excessive bad cholesterol are other measures.

A major strategy is also the use of low dose aspirin on a daily basis.  The role of aspirin in prevention of heart attack, stroke, and death from vascular disease is well established.  Despite this there have been a number of studies that show that less than 50% of primary care doctors are recommending or prescribing low dose aspirin for these patients.  Certainly there may be a few of these patients that can’t take aspirin, but the majority will benefit from adding aspirin, it’s just getting overlooked.

My recommendation would be that patients be their own advocates and raise the issue with your doctor.  It really is that simple.

At your next appointment, ask your doctor:  Should I be taking aspirin?

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Most of you have probably heard the term ‘Zumba’ plenty in this century, but have you had the courage to try it? If you haven’t, listen up! Zumba is my all-time favorite workout and is certainly a fun way to get moving!

So what is Zumba? Zumba started in the 90’s as festive fitness program that includes dance music, choreography, and resistance training. All Zumba instructors are licensed in their areas of Zumba expertise, so they really know their stuff. There is a Zumba for everyone too. I have recently tried the ‘normal’ Zumba, Aqua Zumba, and Zumba Sentao (which uses a chair). There is even a Zumba Gold that targets an older audience. Every instructor has their own style and different song choices, so try different classes for new experiences!

For me, traditional Zumba is a moderate to fast past workout and seems to be more fun than most workouts I get! Laughing, moving and grooving my way through an hour long workout can torch between 500 to 1000 calories! Believe me, the time will go by quickly!

Zumba does not require you to be coordinated, contrary to popular belief. This self-proclaimed klutz is here to tell you that with no natural rhythm I still manage to feel totally comfortable in each class. If it is this fear that is stopping you from trying Zumba, I suggest you give Aqua Zumba a shot. It is the same experience but at a slower pace and underwater- where no one can see if you are doing it right or wrong! For those of you up for the challenge or willing to trying something new, Zumba Sentao uses a chair for many new routines that challenge you in a whole new way. Zumba Sentao seems more aerobic than the traditional Zumba choreography which can also takes some of fear out of trying it.


If you are a dedicated Zumba-holic or thinking of trying it, we want to hear from you!