Week 4 of our 7 Weeks to Wellness Challenge!

  • – On Monday’s we will be posting a wellness challenge question on Facebook.  (If you don’t do Facebook, you are in luck—just leave your answer in the comments below to be entered for your chance to win.)
  • – On Wednesday’s we will be sharing education related to that week’s challenge.
  • – On Friday we will announce on Facebook the winner to the week’s challenge.

 

Week 4 challenge:  What is your Favorite Summer Workout?

 Make Physical Activity a Part of Summer Fun!

Summer is a beautiful time of the year, but it can be hot. Don’t let South Dakota’s summer heat be an excuse for you to be a couch potato. Adults need at least 30 minutes of moderate physical activity on most days of the week. Ideally, children need to be physically active at least 60 minutes or more each day.

 

Summer Physical Activity Quick Tips

  • Plan activities in the cooler part of the day – morning or evening.
    • – Try to exercise in shaded areas; wear sunglasses, hat and sun screen.
    • – Wear lightweight, light-colored comfortable clothes.
    • – Drink plenty of water, before, during and after activity.
    • – If you feel thirsty, tired, confused, dizzy, weak, have a racing heartbeat or trouble seeing, stop your exercise immediately, go to a cool place to rest and drink water. Visit the doctor if symptoms don’t improve.

 

Fun Outdoor Physical Activities

  1. Play Frisbee
  2. Skate or bike
  3. Play jump-rope
  4. Twirl a Hula Hoop
  5. Play hopscotch
  6. Play freeze tag or catch
  7. Run through a sprinkler
  8. Fly a kite
  9. Go hiking
  10. Go fishing/boating
  11. Hit the pool or lake
  12. Visit a park or a playground

 

Interestingly, survey research done on adults tells us that many of our best childhood memories revolve around fun family physical activities — like playing catch with dad or going for a family hike. Create some great family memories this summer.

 

7 Weeks to Wellness Summer Challenge: Leave a comment here or hop over to our Facebook page and share your favorite summer workout for a chance to win a $25 Gift Card to Scheels. Winner Posted Friday.

 

 

Try it Thursday: Pizza Chicken

June 19th, 2014 | Posted by admin in Recipes - (0 Comments)

What I love most about this recipe is your ability to make it your own! If you follow the recipe below, by the book, it will be gluten free and dairy free. Feel free to add light cheese or additional veggies for an added pizzazz.

Pizza Chicken

Ingredients

  • 1.5 pounds of chicken (you can use thighs or breasts, it doesn’t matter)
  • About 3 ounces of pepperoni
  • Half of an onion, diced
  • A couple tablespoons of olive oil
  • One teaspoon of garlic powder
  • One and a half teaspoons of dried oregano
  • About half of a 28 ounce jar or can of marinara sauce (make sure there’s no sugar or corn syrup)
  • Salt and pepper, to taste
  • Dried or fresh parsley for garnish

Instructions

  1. In a large pan or skillet, heat the olive oil over medium heat. Add onions and sauté.
  2. Slice or cut up the pepperoni and add to the pan.
  3. Place the chicken in the pan and brown on one side. Flip and cover in marinara. Season with the garlic powder, oregano, salt, and pepper.
  4. Turn heat to low and cook for 10-15 minutes, or until cooked through (time will depend on the thickness of the chicken—just slice one open to be sure it’s done).

Recipe and Photo Credit

Week 3 of our 7 Weeks to Wellness Challenge!

  • On Monday’s we will be posting a wellness challenge question on Facebook.  (If you don’t do Facebook, you are in luck—just leave your answer in the comments below to be entered for your chance to win.)
  • On Wednesday’s we will be sharing education related to that week’s challenge.
  • On Friday we will announce on Facebook the winner to the week’s challenge.

Week 3 challenge:  Share your favorite meal, recipe, or things to grill!

Tips for Safe Outdoor Eating

With warmer temperatures and outdoor gatherings summer is a time of increased risk of food poisoning. Before you pack your picnic basket, remember these simple food safety tips:

  • Keep hot food hot and cold food cold.
  •  Pack food in a well–insulated cooler with plenty of ice or icepacks to keep temperature below 40 degrees F.
  •  Keep raw foods separate from already prepared foods.
  •  Transport the cooler in the back seat of your air-conditioned car instead of in your hot trunk ans keep your cooler closed tight.
  •  Bring moist towelettes or soap and water to clean your hands and surfaces often.
  •  Don’t leave food outside in hot weather (90 degrees F or above) for more than one hour.

Guidelines for Summer Grilling

This summer, keep your food safe with these guidelines:

  • Wash your hands (for about 20 seconds) before, during and after handling food. Pack hand sanitizer for times when soap and water aren’t handy.
  •  Scrub the grill with hot, soapy water before each use.
  • When marinating, always use a separate brush for raw and cooked meats, or wash in hot, soapy water between uses.
  • Always use a meat thermometer to make sure meats are cooked to a safe internal temperature.
  •  Only remove from the cooler the amount of raw meat, fish or poultry that will fit on the grill at one time.

 7 Weeks to Wellness Summer Challenge: Leave a comment here or hop over to our Facebook page and share your favorite meal, recipe, or things to grill to win a $20 Butcher Gift Card and Be Well Package! Winner Posted Friday.


 

Ingredients:

Red Apple
Brown Sugar
Cinnamon
Tin Foil

Directions:

Cut the apple into quarters and remove the center. (I just used the tin foil as the cutting board so there would be less dishes to wash.) Sprinkle with  a little brown sugar and plenty of cinnamon. Put the quarters back together to form a full apple again. Cover in tin foil.  Throw into the coals. Leave in the coals for 20-30 minutes. Check the apple- it should be a little gooey. Enjoy a hot, delicious apple! It really is amazing!

Recipe and Photo Credit

Week 2 of our 7 Weeks to Wellness Challenge!
On Monday’s we will be posting a wellness challenge question on Facebook.  (If you don’t do Facebook, you are in luck—just leave your answer in the comments below to be entered for your chance to win.) On Wednesday’s we will be sharing education related to that week’s challenge. On Friday we will announce on Facebook the winner to the week’s challenge.

Week 2 challenge question is “What tips do you have to keep your kids on a summer sleeping schedule?”

 SLEEP

Sleep is a very important health habit for adults and children.  Sleeping affects:

  • Quality of life
  • Energy level
  • Memory
  • Immune System
  • Productivity level
  • Relationships
  • Feelings/emotions

 

IMPORTANT Health Habit: Go to sleep and wake up at the same time every single day even on the weekends. What many people don’t realize is that you can’t catch up by sleeping in on a Saturday morning. That just resets your internal clock while you want to keep it on a consistent schedule.  If your sleep routine is interrupted, try to get back on your routine schedule as quickly as possible.

 

Some sleep tips to help you get your zzzz’s:

* Keep your room at a comfortable temperature.

* Try to keep your bedroom noise-free.

* Keep your room dark.

* Relax and wind down about an hour or so before you want to get to sleep.

* Try to keep a sleep schedule, waking up and going to sleep at the same time each day.

* Exercise.

*If you have trouble falling asleep or staying asleep, try to identify if you have any habits that are causing your restless night by keeping a sleep diary.

7 Weeks to Wellness Summer Challenge: Leave a comment here or hop over to our Facebook page and share any tips you have to keep your kids on a summer sleeping schedule for a chance to win a $20 Barnes and Noble Gift Card.