Question of the Week: Week 3

September 30th, 2013 | Posted by admin in Uncategorized - (6 Comments)

Reply below or on our Facebook page for your chance at this week’s prize!

On average, how many hours of sleep do you get per night?

For today’s Try it Thursday we have a few healthy recipes that are budget friendly, too.

Cheeseburger Pie

(Approximately $1.10 per serving)

Serves 6              

1 can reduced fat crescent rolls

1 pound 93% lean ground beef

1/4 cup finely chopped onion, OR 1 teaspoon onion powder

1/3 cup chopped dill pickle slices

2 tablespoons ketchup

1 teaspoon prepared mustard

2 tablespoons flour

2 tablespoons dill pickle juice

2 tablespoons milk

2 cups shredded American cheese, divided


  1. 1.       Preheat oven to 375°.
  2. 2.       Unroll crescent rolls and press into the bottom and up the sides of an 8 inch pie pan.
  3. 3.       Cook ground beef in a skillet until browned. Drain well.
  4. 4.       Stir in onion, chopped pickle, ketchup and mustard.
  5. 5.       Sprinkle with flour and add pickle juice and milk. Cook and stir until thickened and bubbly.
  6. 6.       Remove from heat and add 1 cup of shredded cheese.
  7. 7.       Pour into the prepared crust and bake for 15 minutes, or until edges of crust are golden brown.
  8. 8.       Remove from oven and top with remaining cup of cheese. Let stand until cheese melts.
  9. 9.       Garnish with extra ketchup, mustard and pickle slices.

Calories 308, Fat 16g, Carb 17g, Sugars 5g, Protein 24g

chicken ravioli 

Chicken Ravioli Soup

(Approximately $1.50 per serving)

Serves 4


8 cups chicken broth

1/2 cup diced carrot

1/2 cup diced celery

2 cups refrigerated mini

cheese-stuffed ravioli

1 cup cooked chicken – diced

salt and pepper to taste


1. Heat chicken stock in a soup pot to boiling; reduce heat and add carrot and celery.

2. Simmer until vegetables are soft – about 20 minutes.

3. Add ravioli and cook according to package directions — usually about a 5 minute simmer.

4. Stir in cooked chicken, salt and pepper as desired and serve.

Calories 298, Fat 10g, Carb 30g, Fiber 3g, Sugars 9g, Protein 22g

Recipe and Photo Credit:




How Financially Fit Are You?

September 25th, 2013 | Posted by admin in Lifestyles | Uncategorized - (2 Comments)

Many of you know what I am talking about when I say these words:  impulse buys, money fights, the “I deserve it splurges”….and the list goes on and on!  Have you ever stopped to think about how “financially fit” you are?  Finances are an integral part of our well-being!  It controls the availability of our resources in so many ways.  From stress to our nutrition, it is important for us to all take a step back and evaluate how well we are when dealing with those hard earned dollars!  Statistics show that men and women handle money differently. Did you know….

  • Men generally are better prepared for retirement.
  • More than two-thirds of women would rather be happy, healthy, and fit for life than never have to worry about money again!
  • Men are more willing to put money into savings and pay off credit card balances.
  • 40% of women have just enough money to pay their bills every month.
  • 4 in 10 women say they control the finances at home.
  • Based on both men and women who receive a tax refund:
    • 45% would use it to pay bills
    • 31% would save it
    • 24% spend it as fast as they get it
    • Finances are the #1 reason why people get divorced.

While there are exceptions to every rule, many of us can work on becoming more financially fit.  Here are a few simple tips for you:

Bottle Your Own Water:  Getting a reusable bottle rather than buying a bottle of water every day could save you almost $400 a year.

Pack your Lunch:  If you are running out to get lunch every day, you could be spending about $8 a day on lunch. If you make it at home, it only costs an average of $3.50. Over a year, that would be a savings of more than $1,600! Let’s not forget to mention that a home-packed-meal is probably healthier, and you’re saving the gas money of running to pick something up.

Stretch Your Portions:  When you do choose to eat out, cut your meal in half and take the other half home. Even when you are at home cooking, keep in mind that you likely don’t need the full pork chop or chicken breast…simply save the other half for your lunch next day!

Find a Budget Buddy:  Saving money can be hard when your friends, family or spouse are constantly going out to eat, shopping or spending money for entertainment.  Find activities that will be much more budget friendly such as having a date night in and cook a meal together, renting a movie rather than going out to the theatre, or simply go for a walk, hike or bike ride with that special someone!

Now I want to hear from you!  What tips do you have for your fellow South Dakotan’s on how you stay financially fit?


Photo Credit:

Question of the Week: Week 2

September 20th, 2013 | Posted by admin in Wellness - (2 Comments)

What is the biggest stressor in your life?


Reply below or on our Facebook page for your chance at this week’s prize!

When it comes to exercising, we all know we should…but studies show 50% of don’t meet the recommended guidelines.  Often times, we have the “want to” but struggle with the “how to”…check out our Get READY, SET, GO! Guide to help you take the steps to a healthier lifestyle!


A Beginner’s Guide to Exercising


Evaluation: By assessing and recording your baseline fitness scores, you will have benchmarks to measure your progress.

Measure and record:

  • Your pulse rate before and after you walk 1 mile
  • How long it takes to walk a mile
  • How many push-ups you can do at a time
  • How far you can reach forward while seated on the floor with your legs in front of you
  • Your waist circumference as measured around your bare abdomen just above your hipbone.
  • Your body mass index (


Design your fitness program: A plan will help keep you focused and on track.

  • Establish clear goals. Is your goal to lose weight? Prepare for a 5K? Walk around the block without stopping to catch your breath?
  • Schedule. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment.
  • Allow time for recovery. Many people start exercising with frenzied zeal, working out too long or too intensely, and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
  • Put it on paper and share with a buddy. A written plan may encourage you to stay on track and a buddy will help you be accountable.


Now we are ready for action.

  • Choose your workout and be creative. Make your workout routine fun by including a variety of activities, such walking, bicycling, or exercise classes. Take a weekend hike with your family or spend an evening ballroom dancing.
  • Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
  • Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more-frequent sessions have benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
  • Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
  • Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.

 Don’t forget to monitor your progress

Retake your fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.


Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.


*(Before you begin any exercise program consult with your physician)


Source: adapted from