2014 Pound Pledge

December 20th, 2013 | Posted by admin in Lifestyles | Nutrition | Uncategorized - (8 Comments)

Introducing, the 2014 Pound Pledge! This year, our goal is to encourage South Dakota to pledge and lose 5000lbs.

For every pound lost, Be Well South Dakota will donate a pound of food to Feeding South Dakota, up to 5000lbs!

Our first weigh-in will be January 8th. We will ask you each week to email your results to info@bewellsouthdakota.com. Each week a winner will be selected at random for a Gift Card and Prize Pack! The contest will last 12 weeks. Every week you enter you will be eligible for the Grand Prize of $200.

Sign up at this LINK   or if you do not have access to Facebook, please email us your Name, Starting Weight, and the Number of Pounds you would like to pledge.

Thanks and Good Luck!

Making Mac and Cheese a diet friendly food is no easy task. This recipe made by The Hungry Girl and tested by us, is sure to hit the spot.

12 oz. raw boneless skinless chicken breast cutlets, pounded to 1/2-inch thickness
1/4 tsp. black pepper
1/8 tsp. salt
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/4 tsp. chili powder
3 cups frozen cauliflower florets
4 1/2 oz. (about 1 1/4 cups) uncooked high-fiber elbow macaroni
1/4 cup canned diced green chiles, drained
3 slices 2% milk cheddar cheese

Season chicken with black pepper, salt, garlic powder, onion powder, and 1/8 tsp. chili powder.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook chicken for about 6 minutes per side, until cooked through. Transfer to a medium bowl, and cover to keep warm.

Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 – 3 minutes, until hot. Drain excess liquid. Roughly chop cauliflower, return to the bowl, and cover to keep warm.

In a medium-large pot, cook pasta per package instructions, about 8 minutes. Drain pasta and stir into cauliflower. Cover to keep warm.

Place drained chiles in a medium microwave-safe bowl, along with remaining 1/8 tsp. chili powder. Add cheese slices and cheese wedges, breaking them into pieces. Microwave for 30 seconds. Stir well. Microwave for another 30 seconds, or until cheeses have melted. Stir well, and add mixture to the pasta and cauliflower. Thoroughly stir to coat.

Slice chicken into strips, and serve over the mac ‘n cheese!

Serving Size: 1/4th of recipe (1 heaping cup)
Calories: 300
Fat: 5.5g
Sodium: 665mg
Carbs: 30.5g
Fiber: 5g
Sugars: 5g
Protein: 30g

With just a week before Christmas, are you beginning to feel the squeeze of too much to do and too little time to do it? For many of us this can be a time of year when we sleep too little, eat too much, and exercise too little…and come January 1st we carry guilt from our month of indulging in unhealthy holiday choices. Don’t let the Holiday squeeze stop you from continuing your quest to a healthier lifestyle. As little as 10 minutes a day can help keep you on track. Here are a few quick tips to get you started:

No time to squeeze in a full work out—

  • Take a quick walk around the block
  • Or do a set of 10 push-up’s, 10 sit-ups and 10 jumping jacks
  • Take the stairs rather than the elevator
  • Walk to your co-worker’s office to deliver messages rather than emailing
  • Use the restrooms on another floor

Several short bursts of activity have been shown to add up to great benefit.

Take a few minutes each evening to plan your next day. Ask yourself are there errands that you can combine? What are your lunch plans? If you’re running errands on your lunch hour, can you pack a healthy sandwich and a piece of fruit to eat—not only is it healthier, it can save you time from waiting in line at the drive-thru.

At the grocery store, consider purchasing healthy convenience foods. Fresh vegetables, salad greens and fruit are available pre-cleaned and cut.

If you love watching Christmas classics on TV, do a few stretches during the commercials.

christmas treeWell-being is more than just nutrition and exercise, our emotional health is important too…My favorite seasonal activity which offers me calm and peace:

  • I turn off the computer and TV.
  • I turn on Christmas music.
  • I light my Christmas candles. (Something new that I tried this year is the flameless candles—love them,      especially with children in the household.)
  • I make myself a cup of hot tea.
  • I turn off all the lights xcept for the ones on my Christmas tree.
  • And then for 10 minutes….I just sit.

Thanks for squeezing time in to read this blog post…The Be Well team wishes you a happy and healthy holiday season!!

Share it South Dakota: Vote Now!

December 10th, 2013 | Posted by admin in Lifestyles | Wellness - (71 Comments)

Thanks to everyone who submitted their stories for our Share It, South Dakota contest. You all were such a great inspiration! Below you will see our top three stories. Please take a minute to read each story and vote for your favorite. There are two ways to vote, by commenting below and commenting on our Facebook page. Our winners will walk away with $250, $150, or $100 cash! Voting will end December 19th at 5pm.


Story 1: By Kay S. – My Ode to Be Well South Dakota

Be Well South Dakota!  Let’s Go! Fight! Win!
Be Well South Dakota!  Let the fun begin!

A few years ago, as I was about to turn fifty,
I noticed the number on my scale was not very nifty.

As I faced the facts, I wondered, “What’s a person to do?”
I decided to join a friend who was trying to lose weight, too.

Together we joined a weight loss program , and it worked for me.
After a few months, I was on my “weigh” to where I needed to be.

I then thought about meeting with a personal trainer
Once I did so , exercising was really a no brainer.

She told me that I needed to do more than just stroll
if I wanted to meet my weight loss goal.

I started interval training by going out to our local track.
Once I did so, I really enjoyed working out and never looked back.

Then I started doing some strength training at our local wellness center.
Before I did so, I met with my personal trainer, who was my mentor.

I continued to serve on the wellness team at the school where I teach.
I knew if I did so, I would feel the need to practice whatever I did preach.

Then I received a Be Well South Dakota challenge via email
I decided that if I joined the challenge, I would not fail.

I was really impressed when I sent an email to the Be Well South Dakota site
and received a personal note of encouragement back the very next night!

I completed the challenge and went to a picnic to celebrate.
I not only met some neat people and won some prizes but also felt great!

I often wear one of the prizes , a Be Well South Dakota t-shirt, when I ‘m out and about.
Its  bright orange color helps brighten my day and keep me energized as I work out.

Once I completed the first challenge, I was anxious for the next one.
Believe it or not, I started to think of the challenges as fun!

I still look forward to each challenge that is sent my “weigh.”
I print out the challenge and look at it as I start each day.

It’s been two and a half years since I decided to lose some weight.
I’m so glad I got on track, as I really do feel great!

Now I am at the age where I could possibly retire.
But I’m so full of energy that I want to take the time to  inspire!

 I want to inspire all of you to let Be Well South Dakota  become a part of your day.
Doing so will definitely help you in more than one “weigh!”

Be Well, South Dakota!  Let’s Go! Fight! Win!

Story 2: By Heather D. – The Story of a Proud Wife


In a word, I am PROUD of my husband, Jaron DeWit. My man went from a fast food munching, veggie shunning, soda drinking computer playing sweet guy to a salad crunching, water guzzling, bike riding dream chasing sweet guy. He has lost a lot of pounds but that is not what most amazes me. He has improved his cholesterol but that is not what impresses me. What amazes me is all he has gained. He has entered cyclocross bike races, ridden mile after mile, become a regular at the gym and a leader in his work place. He has gained confidence. What’s more he has changed things for our family. He leads our daughters in fun and healthy activities and they love it! He has gained quality time. Rather than catching a matinee we go for a family bike ride and he even keeps the pace low enough for five year old legs (and my out of shape legs) to keep up. Despite being initially out of shape I find family time to be an instant motivator and love our walks, hikes and rides. I am improving daily under my hubby’s leadership. He leads our little family and I am happy to follow because it is best for all of us.  Even meal time is improved. Jaron is the first to admit that he isn’t a huge fan of vegetables yet he manages to lead our kids by helping to prepare healthy and tasty meals to demonstrate to our children that it is important to taste and learn to love healthy foods. We have traded the drive through for the grill and the restaurant booth for the oven. We still love Mexican food but enjoy fajitas and salads filled with fresh veggies. With healthier and slower meals we enjoy great conversation. Even our hobbies have improved. We have always loved photography. We find even greater enjoyment in the “perfect shot” of a tree when we’ve hiked miles to find it. We have gained enjoyment. I am so thankful that Jaron, an already amazing Christian man, husband and father has chosen a path for himself and our family that is so good. His new found health will provide many more years of life as a family, many more hours of fun outdoors, many more moments that make him smile, much more energy to serve others and so much more.

Story 3: By Austin S. – Healthy Self = Healthy Family


I had always been a little on the heavy side, nothing too terrible. I was active throughout high school and college playing basketball outside on the “green-top” in my hometown and in the gym at Southwest State. It was in my final years of college where I started slowing down and not moving as much, as well as eating un-healthy. I used the excuse that I worked 2 part-time jobs while attending school to get me out of staying active. The rocky road to being un-healthy continued for me for a few years.

In 2011 my wife and I had our first child. I told myself it was time to get healthy for him and for my wife. I got out and moving again for a while and it helped, however my eating habits did not change. I never took my health serious until I saw a picture of my son playing with me looking on in the background. The picture showed my big belly hanging over my belt. GROSS! I had slipped again over 2 years and without realizing it reached my highest weight in 2013 at 260lbs.

A 27 year old man should not be in this kind of health, so since that point, I have changed my eating habits to get the nutrition I need. I have started a working out at our local wellness center. I am down to 245 lbs. and hoping that number gets to 230. It’s great to be able to enjoy a walk to the park with my family and show my son that I can run up and down a basketball court.

He will soon have a baby sister in December, and for my wife, my kids, and especially for myself I can proudly say I can see my belt buckle again! I am happy that my kids will see me eating healthy and being active and be able to carry that on in their own life.

4 Days Remaining: Share It, South Dakota!

December 5th, 2013 | Posted by admin in Wellness - (0 Comments)
Share a story and you could win!
We want to hear from you! In 500 words or less, share the steps you or someone you know have taken towards a healthy lifestyle. On December 10th, the top three stories will be posted on our website and Facebook.  Voting will take place from December 10th through the 19th. Winners will be announced on December 20th. The Grand Prize winner will walk away with $250 cash! 2nd place will receive $150 cash, and 3rd will get $100 cash.
To enter, simply submit your story to us at info@bewellsouthdakota.com by 5pm on December 9th. 

Good luck,
The Be Well South Dakota Team