1. 1 pound Ground Beef (93% lean or leaner)
  2. 1 cup water
  3. 1/3 cup uncooked quinoa
  4. 2 tablespoons dry ranch dressing mix
  5. 1/4 teaspoon black pepper
  6. 2 cups packaged broccoli or coleslaw mix
  7. 4 medium whole grain or spinach tortillas (7 to 8-inch diameter)
Toppings (optional):
  1. Apple slices, red bell pepper strips, cucumber slices, carrot slices, sliced almonds or chow mein noodles


  1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally. Remove drippings.
  2. Stir in water, quinoa, ranch dressing mix and pepper; bring to a boil. Reduce heat; cover and simmer 10 to 15 minutes or until quinoa is tender. Stir in slaw; cook, uncovered, 3 to 5 minutes or until slaw is crisp-tender, stirring occasionally.
  3. Divide beef mixture evenly among tortillas; garnish with toppings, as desired. Fold over sides of tortillas and rolling up to enclose filling.


Nutrition information per serving: 418 calories; 12 g fat (3 g saturated fat; 3 g monounsaturated fat); 76 mg cholesterol; 695 mg sodium; 41 g carbohydrate; 6.8 g fiber; 31 g protein; 6.4 mg niacin; 0.5 mg vitamin B6; 2.3 mcg vitamin B12; 5.6 mg iron; 19.6 mcg selenium; 6.6 mg zinc; 84.2 mg choline.
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of choline.
Photo and Recipe Credit: SD Beef Council

Naps can be a powerful refresher in your day. Check out this chart on how long is ideal for a mental recharge.


Beginning next Monday, June 2nd we will start are new promotion, 7 Weeks of Wellness. This promotion will run exclusively through our Facebook Page so keep watching! Each week we will ask a new question and just for answering, you will be entered to win our weekly prizes that include massages, gift cards, and other great items!

Americans will consume more than 7 billion hot dogs between Memorial Day and Labor Day.

That’s more than 20 hot dogs per person!

Tis the season for grilling and baseball games….and hot dogs!  When I was a kid, I never met a hotdog that I didn’t love! As an adult I still love a good hot dog—however, I am a bit more selective on when it comes to choosing the hot dog I eat. 

The Common Hot Dog

Pork and beef are the traditional meats used in hot dogs. Less expensive hot dogs are often made from chicken or turkey, using low cost mechanically separated poultry. Hot dogs often have high sodium, fat and nitrite content, ingredients which can be linked to certain health problems.[1]

Fun fact: If a manufacturer produces two types of hot dogs, often “wieners” tend to contain pork and are blander, while “franks” tend to be all beef and more strongly seasoned.

The Healthier Hot Dog Guide

When choosing the healthiest hot dog, look for hot dogs less than 150 calories and fewer than 14 grams of fat (with no more than 6 grams saturated). Sodium should not exceed 450 milligrams. According to an article at Health Magazine, here is a go to guide of the healthiest and worst hot dogs.


Applegate Farms’ Great Organic Uncured Beef Hot Dog
Trader Joe’s Uncured Chicken Hot Dogs
Applegate Turkey Hot Dogs
Lightlife Foods’ Smart Dogs
Ball Park Fat Free Beef Franks
Best Bun: Ezekiel 4:9 Sprouted Hot Dog Buns 


Ball Park Franks
Rocky Dogs’ Chicken Hot Dogs
Oscar Mayer’s Classic Turkey Franks
Morningstar Farms’ Corn Dog
Oscar Mayer’s Light Wieners
Worst Bun: Sara Lee Gourmet White Hot Dog Buns

If you would like more detailed information on why certain brands were chosen, check out this informative article at Health Magazine.

To get you in the summer mood—we are having a fun little contest. What is your favorite way to fix a hot dog, eat a hot dog, or toppings for a hot dog? Leave a comment here or on our Facebook page for a chance to win our summer picnic pack.

Ps: My favorite is a lightly grilled hotdog, on a slice of whole wheat bread with a tiny amount of butter which I dip into ketchup—YUMMM….bring on the summer fun!



Earlier this week, Michael shared with us the “ABC Quick Check Guide”—this guide is an easy reminder of what needs to be checked on your bike before each ride.  Now, that your bike is ready to go, let’s review some safety rules and tips for safe biking.
•    To find the right size helmet, put one on your head without fastening the straps.
•    The front of the helmet should be level and two fingers width above your eyebrows.
•    Shake your head from side to side: There should only be a little movement.

•    The side straps should come to a point just below your ears – move the small tabs on the side of these straps up or down until they are a half an inch or less under your ear lobe.
•    The chin strap should be about half an inch below your chin when your mouth is closed.
**Remember wearing a bike helmet with loose straps is the same as not wearing a bike helmet at all.

•    Wear a properly fitted helmet.
•    Make sure that the helmet fits on top of the head and is parallel to the ground.
•    After a crash or impact on your helmet, it should be replaced.

•    You don’t have to wear special cycling gear in order to ride a bike, everyday clothes work just fine.
•    If your bike doesn’t have a chain guard, you can keep your pants away from the chain by rolling up your pant leg or using a leg band.
•    Tight, close fit keeps fabrics from rubbing your skin and causing irritation.
•    Bike shorts should be worn alone or under another pair of lightweight shorts.

•    Wear layers.
•    Gloves and ear warmers are particularly helpful.

•    Wear bright colors and reflective gear.
•    Wear waterproof jacket and pants.

•    Wear bright colors and reflective gear.

“Rules of the Road”
Your safety and image of bicyclists depend on you. You have the same rights and duties as drivers.
•    Obey traffic signals and stop signs.
•    Ride with traffic; use the rightmost lane headed in the direction you are going.

Make your intentions clear to everyone on the road.
•    Ride in a straight line and don’t swerve between parked cars.
•    Signal turns, and check behind you well before turning or changing lanes.

•    Ride where people can see you and wear bright clothing.
•    Use a front white light, red rear light and reflectors when visibility is poor.
•    Make eye contact with others and don’t ride on sidewalks.

Anticipate what drivers, pedestrians, and other people on bikes will do next.
•    Watch for turning vehicles and ride outside the door zone of parked cars.
•    Look out for debris, potholes, and other road hazards.
•    Cross railroad tracks at right angles.

•    Check that your tires have sufficient air, brakes are working, chain runs smoothly, and quick release levers are closed.
•    Carry tools and supplies that are appropriate for your ride.
•    Wear a helmet.

•    Falls Area Bicyclists (FAB) is a local organization in Sioux Falls.  Their website includes information on cycling news, educational classes, membership and a calendar of biking events. Check them out at:
•    For additional information on bike safety, check out these websites: and