This week our Fall Fitness Challenge focuses on food. Our challenge question for the week is“If you had to have one fruit or vegetable for the rest of your life, what would it be?  (If you haven’t answered yet, there’s still time for a chance to win this week’s prize…either leave a comment to this post or on our Facebook page.)

 Let’s Eat MORE Fruits and Vegetables

Every step taken towards eating more fruits and veggies helps us to be our best. Fruits and vegetables can be great sources of key nutrients which may play a role in reducing the risk of certain diseases. Remember all forms of fruits and vegetables matter: fresh, frozen, canned, dried, and 100% juice. And colors are important. Eat a colorful variety of fruits and vegetables every day!

Tips to Increasing Fruits and Vegetables
Double the deliciousness: Add a can of veggies, such as corn or green beans, to a can of soup—or onions, peppers and/or mushrooms to that jar of spaghetti sauce.

-Create yummy rainbow lasagna:  Tuck shredded carrots, sliced yellow peppers and chopped spinach into each layer for a rainbow of flavors. For pickier palates, add pureed vegetables to the sauce.

-Create a Picasso pizza or a colorful fiesta: “Paint” your pizza with peppers, broccoli, spinach and pineapple or dress up your taco dinner with sweet peppers, cucumbers, and avocado.

-Try a favorite dish in a new way: Serve spaghetti squash instead of pasta, topped with your favorite sauce and diced vegetables.

-Simply soups: Whip up homemade soups from pureed cooked veggies, livened up with a handful of herbs and thinned with a little canned vegetable or chicken broth.

Remember if you want to be entered into this week’s challenge contest, leave a comment to answer this question: “If you had to have one fruit or vegetable for the rest of your life, what would it be?”


Well, here we are…mid-September. With just a few months left this year, are you reviewing your healthy living goals? Goals like eating healthier? Exercising more? Creating more life balance? Losing weight?

Have you accomplished your goals?—If so, GOOD FOR YOU!! Give yourself a pat on the back.

However, maybe you are like me…completing some goals (go me!) yet falling a bit short on a few of my other wellness goals (need a jump start in the physical activity routine).

Whether you have some health goals you are working on, want a chance to win a cool prize, or just like a fun challenge…I invite you to join me in the Be Well South Dakota challenge, Fall into Fitness, Food and Fun!

Fall into Fitness, Food and Fun is a six week program that will focus on six main wellness areas: better nutrition, stress management, sleep, fitness, hydration, and self-care.  Each week there will be a choice of daily challenges that will help us take small steps towards to a healthier lifestyle. You’ll have a chance to win weekly prizes and our grand prize of $50 towards fitness, $50 towards food and $50 towards fun.  The program will begin on Monday, September 22nd.

Whether you are currently having success with achieving your goals, or have stumbled upon a roadblock…..join us as we walk towards better fitness, food and fun!

Fall into Fitness, Food, and Fun!

September 17th, 2014 | Posted by admin in Fitness | Lifestyles | Nutrition - (0 Comments)

The rules for this challenge are simple!  Print and follow the enclosed 6-Week Challenge and mark off each “wellness tip” that you have completed.  Each week, check out our website at www.bewellsouthdakota or our Facebook page for ways you can be eligible for our weekly prize!  At the end of the 6-week challenge, for those of you who completed 5 of 7 days, for six weeks, simply email us at and let us know how you did!  By emailing us, you will be entered into a drawing to be one of THREE WINNERS. You could win $50 for Fitness, $50 for Food, or $50 for Fun! 

Let’s get started as the challenge begins Monday, September 22th and runs through October 31st!

Follow us on Facebook and for even more motivation! Check out our weekly questions for even more chances to win!

Click here for your challenge calendar!


Good luck,
The Be Well South Dakota Team

My Story: Jeff Nasers

September 10th, 2014 | Posted by admin in Guest Bloggers | Lifestyles - (0 Comments)

1 in 12 Americans has it.

1 in 4 who have it don’t know it.

1 in 3 are at risk of developing it.

 What is it?


The bad news:

  • Diabetes kills more Americans each year than breast cancer and AIDS combined.
  • Recent estimates project that as many as 1 in 3 American adults will have diabetes in 2050.

The good news:

  • You can reduce your risk of getting type 2 diabetes by 58% by:
    • Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds)
    • Exercising moderately (such as brisk walking) 30 minutes a day, five days a week

Today we welcome Jeff Nasers to our blog. The word “diabetes” was a catalyst for Jeff to take the steps to a healthy lifestyle. In the video Jeff shares some of his lifestyle changes. Some additional resources for you on lifestyle changes:

We hope Jeff’s story inspires you as much as it does us!

Try it Thursday: Gone Bananas!

September 4th, 2014 | Posted by admin in Recipes - (0 Comments)

What You Will Need

  • 1 banana
  • 1 heaping cup dark chocolate chips
  • 2 Tbsp coconut oil


  1. Slice the banana and place the slices on a tray. Put the tray in the freezer until the bananas are frozen solid. About an hour.
  2. Meanwhile place the chocolate chips and the coconut oil in a small microwave safe bowl or measuring cup. Microwave for 30 seconds and then stir. Microwave for another 15 seconds and stir again, until all the chocolate is melted and smooth. Put it back in the microwave for another few seconds if necessary. Don’t over heat. Set the chocolate aside to cool.
  3. When the bananas are frozen, dip them into the cooled chocolate and coat on all sides. I like set the slices on a fork and then use a spoon to help drizzle the chocolate all over. Let any excess chocolate drip off before setting the slice down on parchment or waxed paper. Put the slices back in the freezer right away.
  4. You can store the slices in a zip lock freezer baggie once the chocolate has hardened.

    Recipeand Photo Credit