Grilled Pineapple with Cinnamon Honey Drizzle

1/2 cup honey
1 tsp cinnamon
1 pineapple

1. Grill pineapple slices over medium heat for 5 to 10 minutes.
2. While the pineapple is grilling, mix together the honey (softened in the microwave for about 30 seconds) and the cinnamon.
3. Drizzle the grilled pineapple with the honey and serve.


Photo and Recipe Credit

Feeding Our Souls

May 27th, 2015 | Posted by admin in Lifestyles - (0 Comments)


Nik Aamlid, Director of Development, SD Fellowship of Christian Athletes

The old adage, “you are what you eat” was often used by my siblings to let me know that my bacon obsession was a little out of hand, and that I was starting to resemble, well … a pig! I quickly realized that there was more truth to it than I wanted to admit … not in a literal sense, but in the association between healthy weight and healthy food. Well, what if we applied that same “you are what you consume” logic to our spiritual lives? If we feed our spirit well, we will be less stressed, more energized, and more productive.

I would argue that a healthy spirit makes more of an impact on our lives and how we live than physical health because out of a healthy spirit will grow a healthier life. This is very counter-intuitive for our culture. We are constantly fed lines about the importance of physical appearance and occupational success. Our world tells us that the most successful people are the ones who are the most attractive, can run the fastest, make the most money, or own the most stuff. So, we naturally put all of our energy and resources into the pursuit of things that will give us the appearance of “having it all together”. However, what good is all of that if our inner spirit is suffering?

Author and speaker, Dan Webster talks about this issue in terms of a sailboat. Above the waterline, the sails can look magnificent, but if below the waterline, the rudder is broken, your ship is not going to sail. Your boat may look beautiful, but it will never accomplish its intended purpose.

We are much the same way. We can be fit, healthy and successful by the worlds standards, but if our soul is not at peace, we cannot accomplish what we were put on this earth to do.

So, what do we do? We have to find “me” time! I block off two hours on my calendar every morning for personal time. This is the time to get your exercise in, but also to give yourself some quiet time. It’s different for everyone. For me, it’s my time to read, pray and just be still. Where I thought getting up earlier to have some time to myself would exhaust me, I have actually been more energized than ever. It’s in the quiet that we identify our true purpose … not what the world wants us to do, but what we are truly called to do. For me, joy and healthy living come in identifying my purpose and living it out! What we have to pour out to the world often depends on what we are pouring into ourselves. That’s why it’s so important to take the necessary time to feed our souls well.

One of my favorite John Wooden quotes is, “don’t let making a living prevent you from making a life.” Let’s take time every day to do something that gives us life!



Grilled Cilantro-Lime Sweet Potatoes
3 sweet potatoes
Kosher salt
Freshly ground pepper
2 tsp finely grated lime zest
Pinch of cayenne pepper
1/4 cup canola oil {I used extra virgin olive oil}
1/4 cup chopped cilantro
Place the potatoes in a large pot of boiling water and cook until fork tender.  Let cool, then slice each potato into eights lengthwise.
Preheat grill to medium heat. Mix 1 tablespoon salt, lime zest, and cayenne pepper in a bowl.
Brush the potatoes with oil and season with salt and pepper.
Place on the grill and grill on all sides until golden brown and cooked through {about 3-4 minutes each side including the skin.  You may need to cook shorter or longer on each side depending on your grill, but just make sure the potatoes are fully cooked through}.
Transfer to a plate or platter and sprinkle with lime-salt mixture and chopped cilantro.
**you can also do this on a cast iron grill pan.

Memorial Day is this weekend, marking the unofficial start of summer. It’s time to uncover the grills, safety check the bikes, replenish the supply of bug spray and sun screen, and make sure the swim suit still fits.  I don’t know about you, but I’m ready for some summertime fun!

Many of us will spend our summer weekends at the lake, backyard barbecues and camping, but these gatherings are often waist busters with high-calorie pasta salads, chips, ice cream, cocktails and beer.  We can enjoy our warm weather favorites while keeping our nutrition in check with these healthy tips:

  1. Don’t skip breakfast. Eating a breakfast with protein, carbs, and healthy fat kicks our metabolism into high gear and provides energy for our busy summer days.
  2. Our fresh fruit and vegetable options increase during the summer, offering us many choices to add in our meals, enjoy as a side dish, or to create a refreshing cold salad.
  3. When grilling, try a turkey or veggie burger instead of beef, and use a whole wheat bun or lettuce leaf. Or get rid of the bun entirely and make veggie, shrimp or chicken skewers.
  4. On those hot days, reward yourself with a cool treat—but watch the fat. Instead of ice cream, try a low-fat frozen yogurt. Italian ices are also a great way to cool off.
  5. For a serving of fruit as well as a sweet treat, freeze a few grapes and eat right out of the freezer.
  6. When going to the beach, pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit.
  7. Pay close attention to portion control.
  8. Use healthy oils on salad—not heavy dressings.

For those times when you overindulge on the yummy treats, remember the warm weather and long summer days provide plenty of opportunities to maintain an active lifestyle. Here are a few ideas to get you started:

  • Go hiking at a state park or if you live in Sioux Falls the Outdoor Campus or bike trail.
  • Go swimming. Swimming is a great low-impact, big-results exercise that is easy on your joints.
  • Use your lunch break at work to walk outside. Besides getting exercise, that dose of fresh air and sunshine will brighten your whole afternoon.
  • Organize a cookout and include outdoor games like soft ball, croquet, Frisbee…
  • Attend an outdoor festival, concert or exhibit.
  • Go bird watching.
  • Go on a nature scavenger hunt.
  • Go biking.

Ok, South Dakota—share your health tips so we can all make Summer 2015 our healthiest summer ever!

Food Safety in the Kitchen

May 13th, 2015 | Posted by admin in Lifestyles | Nutrition - (0 Comments)


Wash your hands- using warm, soapy water, wash your hands for 20 seconds making sure to clean between fingers and under fingernails.

Regularly sanitize kitchen- a large number of people use the kitchen and the kitchen isn’t always used as solely a place to eat

Wash F&V– always wash you fruits and veggies, but not meat, poultry, or eggs. Bacteria can spread from the outside to the inside as you cut of peel them.



Cross-contamination– be sure to not cross-contaminate foods. Use separate cutting boards for produce and for meat, poultry, seafood, and eggs.

Grocery shopping– keep meat, poultry, seafood, and eggs separate from all other foods in your grocery cart. Use the provided plastic bags for meats when possible.

Storing your meats and eggs– keep meat, poultry, seafood, and eggs separate from all other foods in the fridge. If you are thawing meat in the fridge, assure it is on the bottom shelf and is placed on a plate.



Cooking meats– use a cooking thermometer to check the temperature of meats prior to consumption. Ground meat & meat mixtures- 165 degrees; Poultry- 165 degrees; Pork & Ham- 145 degrees

Keep food hot– Keep foods at or above 140 degrees after cooking because the possibility of bacterial growth actually increases as food cools after cooking because the drop in temperature allows bacteria to thrive. Try these methods to keep the food warm: warming tray or slow cooker.

Leftovers– consume leftovers within 4 days; cook to 165 degrees



Chill foods quickly- less than 2 inches deep in food storage container and within 2 hours of cooking because cold temperatures slow the growth of illness causing bacteria.

Thawing or marinating foods– bacteria can multiply rapidly at room temperature, so thawing or marinating foods on the counter is one of the riskiest things you can do when preparing food.