You have all heard me say this before, our family loves football.  From a husband who coaches football to growing up in a “football family,” bottom line….no matter the involved teams or outcome….yes, it is a given that we will be watching the Super Bowl on Sunday.  With that said, we also love food but we always try to give our gathering a bit of a healthier spin.  Score! Follow these tips below, they are subtle I promise, and heck, no one will even notice that you are creating a healthier party!  Touchdown!

Create a Food-Free Space:  Create a food-free space where those you are watching the game with can mingle. Studies show that when food is nearby and visible, it increases your chances of eating that food. It’s the old “out of sight, out of mind” principle. Keeping snacks in another room will help everyone save calories. Plus not having the bowl of chips in front of the TV will curb mindless eating.

Offer Low-Calorie Foods First:  Instead of bringing out the chicken wings right away, offer lower-calorie foods during the first half of the game, such as a spread of fresh veggies and a low fat dip. Studies also show that when you’re hungry, you’re more likely to choose and over eat starchy foods. And other studies have found that people tend to eat the largest quantity of the foods they eat first. You’ll still be able to enjoy the classic Super Bowl foods, but you won’t eat as much of them since you filled up on the healthy stuff first.

Give Classic Super Bowl Recipes a Healthy Spin:  Chips, dips, wings and pizza are a few Super Bowl foods that you may not want to go without, even if you’re throwing a healthy Super Bowl party. It’s pretty easy to make even the unhealthiest of foods better for you by making a few simple swaps. Use nonfat Greek yogurt in place of sour cream for creamy dips. Opt for cooking Buffalo-marinated chicken tenders instead of chicken wings: you’ll still get that finger-licking yumminess that wings offer while slashing your intake of saturated fat and sodium. And skip the local pizza delivery; instead, make your own healthier and tastier pizza at home. You can make the dough ahead, leaving just the topping and baking for game day.

Trick Your Guests:  Downsize serving bowls from large to medium. One study found that people serving themselves from a large bowl took 77% more food than those using a medium-size bowl. Serve up the tortilla chips in a medium bowl rather than a large one. Same goes for the guacamole: serve that in a small bowl. You can always refill it if you need to. Also, offer your guests small plates rather than large ones. Why? We all have a tendency to load our plates. Studies show that smaller plates will visually trick your guests into thinking they’re getting more food than they are.

So no matter which team you will be cheering on, no matter your favorite commercial, keep these tips in mind and you will be sure to have a guilt-free party!  Enjoy the rest of your week and remember….Be Well South Dakota!

Photo Credit

2014 Pound Pledge Week 3 Results

January 27th, 2014 | Posted by admin in Uncategorized - (0 Comments)

Greetings South Dakota!

Week 3 of the 2014 Pound Pledge is now complete. We have had 6147 pounds pledged. This week we lost 240 pounds for a total of 787 pounds!

We would like to congratulate Harlan from Conde, SD as this weeks lucky winner! He will be receiving a Be Well South Dakota Prize Package and Subway Gift Card. Do not forget to submit your own results to by 12pm Wednesday, January 29th to be eligible for this week’s prize and for one more entry to the Grand Prize of $200 to Scheels!

Be sure to check your email for this week’s email for great tips!

Good Luck Everyone!

I Scream, You Scream, we all scream for Ice Cream! Ice cream holds a special place in many people’s hearts here in the Midwest. Family trips often ended in a trip to the local ice cream shop or maybe you helped Grandpa finish his nightly bowl. It seems even in the dead of winter, this cool treat can warm our hearts. Let’s start a new tradition by replacing that old favorite with a new healthier option.

Strawberry Frozen Yogurt Bars
10 1/2 Honey Maid Graham Crackers, broken into quarters (42 rectangles)
1/2 cup frozen strawberries, pureed
1 cup nonfat plain Greek style yogurt
1 1/2 cup thawed frozen reduced-fat whipped topping
1 teaspoon vanilla extract

Line 9-inch square pan with foil, with ends of foil extending over sides.  Arrange half the graham pieces, in 3 rows of 7 pieces each, on bottom of pan.

Spoon strawberry puree into medium bowl; stir in yogurt, whipped topping, and vanilla extract.  Spread over graham pieces in prepared pan.  Top with remaining graham pieces, aligning to match placement of graham pieces on bottom layer. Freeze 4 hours.  Use foil handles to remove dessert from pan; cut between grahams to form 9 square bars and 3 rectangular bars or 21 rectangular bars.

Photo and Recipe Credit

“Mom-a-fying my Well-Being”

January 22nd, 2014 | Posted by admin in Lifestyles | Wellness - (0 Comments)

Not a day goes by that I do not count my blessings for the gift of being a mom, but along with this title, I must say there are days that it would also be appropriate to add daily organizer, cheerleader, and family supervisor to the list J  Along with our ever busy schedules and 2 year old son, I continue to work each and every day at my overall well-being!  I typically start out each day with a more hectic morning than the previous day!  I mean, one of these days my morning will run smoothly, right?  With a husband who is a teacher and coaches nearly year round, never do we have a dull moment in our house.  Today I am going to share with you how I work to improve my overall well-being…..and attempt to make my mornings/days/nights run a little smoother!

Plan ahead:  I do my best each night to plan for the next day.  From making our lunches, having my son’s backpack ready for daycare, outfits planned, gym bag packed and supper planned out….you get the idea J  The more I plan ahead, the easier my morning/day goes which does help with my stress and overall well-being!

Don’t neglect your workout:  Don’t let a crazy morning or day stop you from getting some type of activity in.  If you know you are going to the gym, pack your gym bag the night before.  Whether you get up and exercise before work, during your lunch hour, after work or simply taking advantage of your breaks at work.  Any exercise is better than no exercise!  Be creative with your workouts whether this means workouts from home, the office or outside!

Communicate:  Take time to sit and talk with your spouse or loved one on something other than your child’s schedule, etc…Ever feel like you and your spouse are business partners?  Yep, been there!!  Every night my husband and I take time to just sit and talk about our day, even if it is just for several minutes!

Sleep:  You have heard me talk about this before, but yes I am still working on getting my 7-8 hours of sleep each night!  I find that when I plan ahead, when my husband and I work together at getting various household chores done, and when I make a conscious effort to get to bed at a decent time, I am getting much closer to acquiring the sleep I so very much need!!

Keep it healthy:  You knew I would have to add something on eating healthy J  Don’t skimp on nutritional meals for you and your family.  Start your day with a nutritious smoothie, fruit or bowl of oatmeal or cereal.  Pack healthy snacks, plan healthy meals.  Remember, each Thursday we provide you with a healthy recipe so if you are looking for some quick, easy, healthy recipe ideas…..check out our site at!

Make a difference:  Be thankful you’ve been given another day and put a smile on that face!  Whether you offer to fill up someone’s water bottle for them, send a loved one a nice email or note, shovel snow for a neighbor, or volunteer at your child’s school…..doing for others is such a rewarding aspect to your overall well-being!

Do your best:  As a mom, a working mom, I wear a lot of hats, but I often try to remember that it is okay if not everything on my list gets done, if my house is not perfect, if there are a few dishes left in the sink, if I wear a pony tail several days a week b/c getting my curling iron or straight iron out just doesn’t make the priority list during my hectic morning.  Bottom line, do your best and remember….those moms that seem like they have it “all together”….they don’t!  Or at least that is what I keep telling myself J

I know I am just touching on the never-ending list of improving my well-being, but as I have said before….it is important to not set yourself up for failure, it is important to set attainable goals and well, be realistic J  But, I want you to add to this list…..what are you doing to improve your well-being in 2014?

2014 Pound Pledge Week 2 Results

January 21st, 2014 | Posted by admin in Uncategorized - (0 Comments)

Greetings South Dakota!

Week 2 of the 2014 Pound Pledge is now complete. We have had 6047 pounds pledged. This week we lost 256 pounds!

We would like to congratulate Jodi E. as this weeks lucky winner! She will be receiving a Be Well South Dakota Prize Package and Subway Gift Card. Do not forget to submit your own results to by 12pm Wednesday, January 22nd to be eligible for this week’s prize and for one more entry to the Grand Prize of $200 to Scheels!

Be sure to check your email for this week’s email for great tips!

Good Luck Everyone!