8 strawberries
2 oz. vanilla Greek yogurt
1/2 small banana
1 tablespoon sliced almonds


  1. Mash the banana in a bowl with a fork. Mix in the yogurt.
  2. Using a knife, carve out the middle of each strawberry.
  3. Fill the center of each strawberry with the banana-yogurt mixture and top with sliced almonds

Eat the entire batch for just calories, 3.4g of fat,  and 8.2 g of protein!

Recipe Credit:


Danny Weiss, PharmD, is from Western Maryland, but relocated to South Dakota to pursue his PharmD from South Dakota State University.  Danny has been with DAKOTACARE for 5 years, and previously worked in long-term care and retail pharmacy.  When not working, Danny enjoys outdoors activities including archery, hunting, bowfishing, running, and keeping up with his wife Sarah and beagle Snoopy.

As we engage in exercise activities, all aspects of our preferred sport have elevated with technology.  Whether it’s the shoes we wear, the clothing that keeps us comfortable, the tech gadgets that keep us listening to our favorite music, measuring our performance, or monitoring vital statistics, technology is in every part of our sport of choice.

One key aspect we may overlook is safety.  Along with evolutions in performance and comfort, we have many new and innovative options that can keep us safe when we hit the parks, trails, roads, rivers, and lakes in our effort to find health and recreation.

For those of us who take to roads and trails riding, walking, hiking or running, it is common place to see us carry minimal supplies in an effort to maintain comfort.  For most of us, that involves leaving our wallet or purse behind.  While most of the items in our wallet have minimal value for a normal excursion, one piece is vital for our own safety.  How would first responders or the hospital contact your loved ones in the event of an accident or other emergency?  If your answer is “I don’t know”, perhaps it is time to start your safety plan.

Several tools are available from low-tech to high tech.  In the most simple low tech solution, one can attach a home-made tag to the base of their shoe laces similar to chip timers from various race events.  The tag should have your name, allergies, medical alerts and an updated contact person including phone number.  Given the conditions most of us endure when exercising; it is critical to waterproof this tag!  For those less likely to “craft” their own, several companies make similar devices.  Recently I was given my first Run-ID bracelet.  Some of these products are designed to fit right onto various “cause” bracelets that were initially made popular by LiveStrong foundation.  This laser etched piece of aluminum does a great job delivering key information about you for that emergency situation.

For those of us who have incorporated smart phone applications into our exercise, you should do a few things.  First, be sure you have “In Case of Emergency” or “ICE” as a contact on your phone.  This will allow responders to contact your key persons in the event of an emergency, any emergency.  Second, we can choose from any number of free applications that can help us remain safe on the roads and trails.  One such application that I stumbled upon is a free application from a manufacturer of a road identification bracelet.  This application has the ability to monitor your progress during a workout, and allows others (that you select) to monitor your progress as well as your exact location using the GPS feature of your phone.  If you stop moving for more than 5 minutes, the application automatically texts your preselected contacts to indicate there may be a problem.

While these applications help us to keep safe while we enjoy the nicer warm weather, other advancements help us to maintain activity in the longer nights of winter.  There are several manufacturers of safety lighting for runners and bicyclists alike.  In fact some running garments have lights incorporated into the clothing itself.  While I can’t speak for all, most have thought of the need to wash sweaty exercise clothes, so the electronic parts easily disconnect for washing and drying.

As we become more active, it is important to consider safety.  The key benefits of exercise is a longer life, let’s not allow our active lifestyle to threaten that!

Photo Credit  

Try it Thursday: Banana Bread

August 22nd, 2013 | Posted by admin in Recipes | Uncategorized - (2 Comments)


2 cups whole wheat flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup sugar free applesauce
3/4 cup honey
2 eggs, beaten
3 mashed overripe bananas


Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×5 inch loaf pan.

In a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together applesauce and honey. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan.

Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.

Photo Credit


Kids are back to school and it’s back to reality for everyone!  From football practice to early bedtimes, what are we going to make for dinner?  Well, you don’t have to sacrifice eating healthy just because you’re all busy. Check out these healthy options, from breakfast through dinner, to keep you eating well even when you’re on the go. Dig in and enjoy!

Grab-And-Go-Breakfast:  Bagel Gone Bananas











2 tablespoons peanut butter
1 teaspoon honey
1 whole-wheat bagel, split and toasted (I even like the bagel thins and they are only 110 calories)
1 small banana, sliced
Spread your peanut butter on bagel followed by the honey and top with bananas!


Quick-And-Easy-Lunch:  Pizza Rolls











1 8-inch whole-wheat flour tortilla
2 tablespoons prepared pizza sauce
12 leaves baby spinach
3 tablespoons shredded part-skim mozzarella
Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Carefully roll the tortilla up and slice as needed.  Make the night before and keep chilled!


Quick-And-Easy-Dinner:  Chicken On A Stick










1 cup buttermilk
1 1/2 pounds boneless, skinless chicken breast, trimmed
2 cups coarse dry whole-wheat breadcrumbs
2 tablespoons canola oil
2 large egg whites
1 tablespoon Dijon mustard
Salt and pepper to taste
Cut chicken lengthwise into about 1-inch-wide strips. Put breadcrumbs in a large shallow dish (a 9-by-13-inch baking dish works well). Add 2 tablespoons oil and toss well to coat. Whisk egg whites and mustard in a second large shallow dish and season with salt and pepper.  Thread chicken onto six 12-inch bamboo skewers.  Dip the chicken into the egg mixture, coating both sides. Place in the breadcrumbs one at a time, sprinkle with crumbs to cover and press so the coating adheres to both sides. Bake the chicken at 350°F (line a rimmed baking sheet w/ foil and coat with cooking spray) turning halfway through until golden brown, about 25 minutes.

But, I want to hear from you!  Tell me your “Back to School Tips” to eating healthy or share a healthy recipe!  For anyone who submits a tip or recipe, your name will go into a drawing for our “Be Well Back to School Fit Kit.”

Happy Try-It Thursday!

Today we are sharing a scrumptious and delicious chicken recipe, and it is good for you too!

Chicken Rollatini with Spinach alla Parmigiana

  • 8 thin chicken cutlets, 3 oz each
  • 1/2 cup whole wheat Italian seasoned breadcrumbs
  • 1/4 cup grated parmesan cheese, divided
  • 6 tablespoons egg whites or egg beaters
  • 5 oz frozen spinach, squeezed dry of any liquid
  • 6 tbsp part skim ricotta cheese or cottage cheese
  • 6 oz part skim mozzarella
  • olive oil non-stick spray
  • 1 cup marinara sauce
  • salt and pepper to taste

Wash and dry cutlets, season with salt and pepper. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.

Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.

Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray with olive oil.

Bake 25 minutes. Remove from oven, top with sauce then cheese

Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side and grated cheese.

Servings: 8 • Serving Size: 1 stuffed breast • Old Points: 4 pts • Points+: 5 pts
Calories: 194.7 • Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g