Cauliflower ‘Potato’ Salad

July 31st, 2014 | Posted by admin in Recipes - (0 Comments)


  • a head of cauliflower
  • 6 hard-boiled eggs-chopped
  • 3 stalks of celery-chopped
  • 1 small onion-chopped
  • 1 cup frozen peas-thawed
  • 1/2 pkg turkey bacon–cooked and crumbled
  • 1/2 cup greek yogurt
  • 1/2 cup light mayo
  • 1 tab mustard
  • salt & pepper to taste


  1. Boil the cauliflower until fork tender (about 15 min)
  2. Mix ingredients together.
  3. Put in fridge for at least 3 hours.
  4. This tastes much better after sitting in the fridge for a day or more!

Photo and Recipe Source

With school just around the corner, our next few “Wellness Wednesday” blogs will feature some back to school health tips. To kick off this series, here is our ABC Guide to Backpacks

A. According to a Consumer Product Safety Commission report, 7,300 injuries were treated in U.S. emergency rooms in 2006 because of backpacks. Sprains and strains were the most common complaints.

B. Bulky or heavy backpacks don’t just cause back injuries. Other safety issues to consider:

  • Large packs can be easily tripped over.
  • Carrying a heavy pack changes the way kids walk and increases the risk of falling, especially on stairs

C. Choosing the right backpack:

  • Wide, padded shoulder straps: helps prevent the straps from digging into shoulders, back and neck.
  • Padded back: reduces pressure on the back, shoulders and under arm regions, and enhances comfort.
  • Hip and Waist strap: transfers some of the backpack weight from the back and shoulders to the hips and torso.
  • Lightweight backpack. (canvas vs leather)
  • Multiple compartments: helps in organization and weight distribution.
  • Rolling backpack
    • Some school districts don’t allow these, so be sure to check with your district.
    • Not always the best option if your school has many steps.
    • Can be difficult to roll in snow.
  • Reflective material: enhances visibility of your student.

D. Distribute the weight of back pack by following these packing tips:

  • Pack light.
  • Organize the backpack to use all of its compartments.
  •  Pack heavier items closest to the center of the back.

E. Everyday important backpack safety tips:

  • Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
  • If your child has a locker, encourage him to drop his stuff off for the day so he isn’t forced to carry around extra weight.
  • The backpack should never weigh more than 10 to 20 percent of your child’s body weight. General guideline:


Child’s Weight

Backpack Weight

50 pounds 5 pounds
75 pounds 7.5 pounds
100 pounds 10 pounds
125 pounds 12.5 pounds
150 pounds 15 pounds

**An easy way to test how much your kid’s backpack actually weighs is to place it on your bathroom scale.

Continue reading below…

F. Don’t fail the weight recommendations by being aware of these warning signs a backpack is too heavy:

  • Change in posture when wearing the backpack
  • Struggling when putting on or taking off the backpack
  • Pain when wearing the backpack
  • Tingling or numbness
  • Red marks

Backpacks are excellent tools when used properly. Many packs feature multiple compartments that help students stay organized from home to school and back again. Plus with backpacks coming in all sizes, colors, fabrics and shapes, they are a fun way for kids to express their personal sense of style.

Please join us next week as we continue our back to school health tips series.

The tragedy of life doesn’t lie in not reaching your goal. The tragedy lies in having no goals to reach. ~author unknown

As a wellness coach three of the phrases I most frequently hear:

  • “I need to eat healthier.”
  • “I need to be more active.”
  • “I need to lose weight.”

Unfortunately for many of us…these phrases are just words. With only 5 months left of 2014, I would like to challenge each of us to say “GOOD BYE” to these words and say “HELLO” to living a healthy lifestyle. One step toward a healthy lifestyle is setting some health goals. One proven way to set effective goals is using the SMART goal method. This method helps take vague ideas and transform them into reality.

S: Specific—Set your goal as specific as possible.

  • Instead of saying you want to lose weight, set the goal to lose 10 pounds.
  • Instead of saying you want to be more active, set the goal to walk 10 minutes every day this week.
  • Instead of saying you want to eat better, set the goal that you will eat a vegetable with lunch and supper every day this week.

M: Measurable—Make sure there is a way to measure your progress.

  • You can measure your progress through a scale, with a stopwatch, by keeping a food/activity log.

A: Attainable—Make your health goal something that is meaningful to you.

  • Set a health goal that is important and motivates you. If your doctor tells you to lose weight, but the thought of a weight loss plan makes you want to hibernate. Choose a different health goal that does motivate you.  Over time, small steps lead to big change.

R: Realistic—Goals should be ambitious, but not impossible.

  • Choose a goal that you are confident you can reach, but will stretch you a bit.
  • Break large goals into smaller goals.
  • Create a plan to do all the steps you need.

T: Time Based—Place a deadline on when you are going to accomplish your goals.

  • If your goal is a large one, break it down into bite sized chunks. Create a long term plan with small sized goals.

Here is an example of the goal setting process I went through after I found myself saying, “I would like to be more active.”

S: Specific—My specific goal is that I would like to create a lifestyle habit of meeting the physical activity recommended guidelines for adults which is 150 minutes of moderate intensity aerobic activity every week and muscle strength training 2 or more days a week. 

M: Measurable—I will measure my progress by keeping a daily activity log.

A: Attainable—Being active is important to me for multiple reasons: more energy, better mood, improved sleep, more fit, and decreases my chance of cancer reoccurrence.

R: Realistic—With my current daily commitments, I need to break down my physical activity goal to several smaller goals.

  • Sunday—outdoor activity like biking, walking for 30 minutes
  • Monday—Friday —walks on my 15 minute breaks at work (morning and afternoon) total 30 minutes day. (150 minutes)
  • Thursday and Saturday—basic (at home) strength training workout—20 minutes each day
  • Saturday—some type of physical activity—yard work, hike, bike, run

T: Time Based—By September 1st, this goal will be a lifestyle habit to be continued indefinitely.

This is the statement that I wrote in my day planner:

I will develop an active lifestyle habit by following my weekly plan.

Being active is a gift I give myself.

I will know I’m making progress to establishing this habit into a lifestyle by reviewing my daily activity log.


The above process will work for any health goal you establish—nutrition, activity, sleep, stress management…so how about you? Are you ready to get going with a goal?

Week 7 of our 7 Weeks to Wellness Challenge!

  • On Mondays 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 Wednesdays 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 7 challenge:  What is your favorite local ‘Staycation’ in South Dakota?

Last week our blog post focused on the health benefits of taking vacations. For most people, vacation and travel go hand in hand; however with the cost of hotels, gas, and food—traveling isn’t always an option. Don’t let this stop you from taking a vacation, make this year’s vacation a Staycation!

The key to having the best Staycation is your attitude and commitment to making your week a time of fun and relaxation.   Here are a few tips and guidelines to make your Staycation a success:


  • Decide when your vacation starts and ends
  • Set a reasonable, realistic budget
  • Set money aside for activities, dining out, and splurges
  • No phone/email
  • No computer, video games, or television
  • No working from home
  • No cooking, cleaning, or laundry

Plan for fun!

  • If you like structure, develop an itinerary for your Staycation.
  • If you are more spontaneous, consider putting all your ideas into a jar, then pick an activity each day.
  • Activity ideas:
    • Geocaching
    • Local theater
    • Local amusement parks, paint ball, or laser tag
    • Local museum/children’s museum
    • Visit the zoo or aquarium
    • The library has many free activities
    • Sporting events
    • Family outdoor game/board game tournament
    • Camp in your own backyard
    • Tour a local factory or brewery
    • Go canoeing, or kayaking
    • Create your own art
    • Visit the local pool or water park
    • Host your own film festival
    • Become a tourist in your own town


  • Avoid using this time as “errands” and home “catch-up.” If there are chores you wish to accomplish on your time off, schedule for a specific day—and leave the other time for fun and play.
  • Don’t overschedule with lunches, dinners and get-togethers with friends/family.
  • Think about what you want to accomplish on your Staycation.
  • If you must check in with the office, set up specific times.

Bonus TIP: Remember it’s okay to do nothing.  Take a day to wake up when you want, do what you want, when you want….all day long! The relaxation and rest is a gift to you and your body.

Use your Staycation to create memories that you will cherish for a lifetime.

This is your time…..make the most of it!

7 Weeks to Wellness Summer Challenge: Leave a comment here or hop over to our FB page and share your favorite local ‘Staycation’ in South Dakota for a chance to win 4 passes to your local waterpark. Winner Posted Friday.


Campfire Breakfast Burritos

July 10th, 2014 | Posted by admin in Recipes - (0 Comments)

Breakfast while camping doesn’t have to be full of empty calories from donuts or cereal. Try these hearty burritos for an easy ‘prepared-before-you-go” meal.

Campfire Breakfast Burritos


  • 12 flour tortillas
  • 10 eggs (scrambled and fully cooked)
  • 1 bag hash browns (cooked)
  • 12 thin slices pepper jack cheeseOptional: 1/2lb turkey sausage (I bought the precooked and crumbled kind by the eggs!)


Cook the sausage, hash browns and eggs. Lay tortillas on counter. Evenly put eggs, hash browns and sausage on each tortilla down the middle. Lay 1 piece of cheese of each burrito filling. You can break each slice in half if you desire and lay them side by side. Roll burrito up tight and wrap in foil. Store in refrigerator or in a zip-lock bag inside of a cooler until ready to cook. Will keep up to 3 days few days. Heat over a low campfire for 20 minutes .

Recipe and Photo Source