For today’s Try It Thursday, we are sharing a few Mocktail Recipes:

Virgin Ginger Mimosas

  • Ice (optional)
  • ½ cup fresh orange juice
  • 16 oz sparkling water
  • 2 inch piece of fresh ginger, sliced
  • 1 clementine, peeled and divided into slices

Add the ice and orange juice, then top off with spakling water. Garnish with fresh ginger and clementine slices.

Recipe Source:

Millionaire Sour
  • 2 ounces Lemon Simple Syrup
  • 2 ounces ginger ale if you wish to go non-alcoholic
  • 1/4 cup crushed ice
  • 1/4 shot grenadine
  • lemon slice & cherry for garnish


    1. Pour your lemon simple syrup & ginger ale into an ice-filled glass
    2. Add 1/4 shot grenadine
    3. Garnish with lemon & cherry

Cherry-Infused Dr. Pepper™ Punch

  • 2 liters Dr. Pepper™ soda
  • 1 bottle (32 oz) pure cherry juice or pom-cherry juice
  • 1 liter Ginger Ale
  • 1 jar (13.5 oz) maraschino cherries, undrained
  • 1 cup pomegranate arils
  • Crushed ice


  • In a large punch bowl, combine soda, cherry juice, ginger ale and cherries. Add enough ice to fill punch bowl. Sprinkle pomegranate arils on top for garnish.

Recipe Source:

Wishing you and your family a very HAPPY NEW YEAR!!

Just say NO!

December 29th, 2016 | Posted by Kimberly Vanderpoel in Kim's Posts | Lifestyles - (0 Comments)

8%….that’s it!

Only 8% of people are successful in achieving their New Year’s Resolution.

How about in 2017–JUST SAY NO!

Let’s take a year off from our New Year’s Resolutions and instead let’s set up a success strategy for a healthier 2017.

In reviewing the top New Year’s Resolutions, the #1 Resolution for 2015 was to lose weight. Now, don’t get me wrong, that is a great resolution. (And it does happen to be one of my top goals for 2017.) However, I’ve decided that I don’t want to be one of the 92% who don’t succeed–so this year I’m saying NO! to a resolution and instead make a plan for success.

First off, I’m not setting a weight goal of losing a certain amount of pounds. Instead, I’m scheduling weekly challenges with the hopes of establishing good health habits. In my experience as a health coach, good health habits naturally lead to achieving a healthier weight goal.

Here’s an example of my 2017 Health Success Strategy!

January: Focus on Sleep

My goal is  7 to 8 hrs of sleep at least 5 days a week by the end of January. I find when I’m skimp on sleep, my energy decreases. I don’t feel like being active and I tend to make poor eating choices.

My Success Strategy Tip: Set my phone alarm for 15 min, 30 min and 60 min before my established bedtime. I tend to get busy in the evening and forget to watch the clock. To set my established bed time, I count backward 8 hrs from my morning wake up time.

February: Focus on Self Care

February is the month of love! So, why not practice a little self-love? My goal this month is to schedule an activity every week that brings joy to my heart. There have been some studies lately on how stress is impacting our health even more than a healthy diet.

My Success Strategy Tip: Writing the activity I’m choosing in my calendar in pen–making it a non-negotiable date. I also purposely leave a few hours of “white space” in my day planner to catch up on any unexpected events.

March: Focus on Nutrition

For me, March is a great month to implement healthier nutrition habits. I make my nutrition goals simple, which help sets me up for a greater chance of succeeding. My goals range from consuming 5 fruits and veggies every week, eating breakfast every day, food tracking, increasing my water intake, decreasing dining out, limiting my calories, and increasing protein.

My Success Strategy Tip: I review the activities for my week and set my nutrition goal accordingly. If I know that I’m going to be on the go for the most of the week–my nutrition goal might be healthy go to snacks. If I know I’m going to be home most of the week–my nutrition goal might be eating 5 fruits and veggies every day. Meal planning is another tool for my success.

April: Focus on Fitness

Spring is in the air and it’s calling my name to get outside and move. I love exercising in the great outdoors, so scheduling increasing my physical activity for this month definitely helps sets me up for success.

My Success Strategy Tip: I set up a walking date with my best friend. We get our exercise and a chance to catch up. I also write my exercise times in my day planner.

As you can see, I don’t have a magical formula. For the most part, my Success Strategy is simply made up of small daily and weekly steps. These steps consistently achieved will make 2017 my best health year ever.

For a change at breakfast, try this breakfast burrito.

4 eggs (large )
1/8 cup low-sodium canned corn (drained, or 2 tablespoons frozen corn)
1 tablespoon 1% fat milk
1/8 cup green peppers (or about 2 tablespoons, diced)
1/4 cup onions (chopped)
1 teaspoon mustard
1/4 teaspoon garlic powder
  nonstick cooking spray
4 flour tortillas (large size)
1/4 cup salsa


1. In a large mixing bowl, blend eggs, corn, milk, green peppers, onions, mustard, and garlic for 1 minute with a fork until eggs are smooth.
2. Heat a skillet over medium heat. Coat with nonstick cooking spray.
3. Cook egg mixture, stirring from time to time, until eggs are firm and cooked through.
4. Wrap tortillas in a paper towel and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas since they may be hot. Tortillas can also be placed in a skillet over low heat for 20-30 seconds or until warmed.
5. Spoon cooked eggs evenly into the tortillas.
6. Serve each burrito topped with 2 tablespoons of salsa.
Feel free to substitute the ingredients with your favorite breakfast ingredients, such as hash browns, low fat cheese, turkey sausage.
If you have extra’s, wrap in saran wrap and freeze.

Only a few more shopping days left before Christmas. Have you finished your Christmas list? Well, if not, you are in luck. Today, I’m sharing a few of my favorite fitness gadgets and wellness resources that would make a great gift.

Young woman having breakfast while reading magazineWellness/Health Magazines: A few of my favorites are PreventionMen’s HealthWomen’s HealthHealthEating Well, and Experience Life.

 Online Healthy Living Resources: I love Dashing Dish and use it weekly for new recipe ideas, menu planning and for my grocery list. Another of my favorites is My Fitness Pal–this is a free app, with a premium subscription available. I’ve used the free app for years and recently upgraded to the Premium for the tracking micronutrients. There are many online membership sites that offer a monthly subscription for classes, etc. One that I’ve been checking out recently is Yoga International. I love being able to try out the various yoga classes without having to leave my house.

Bamboo bucket of bath products in a health spa with Yukata hanging in the backgroundStress Reduction: Meditation/Relaxation CD’s, self-care gifts such as a basket full of bath goodies like bubble bath, bath salts, lotions, etc, essential oil diffuser with Lavender essential oil, journals, coloring books.

Attractive sports womanHealth Trackers:  There are several types of health trackers on the market. When choosing a tracker, choose one that tracks your health goals. Are you interested in tracking heart rate? or tracking your steps? or tracking your sleep? My husband and I love our trackers and find that the days we wear our tracker, we are more active.

Home Fitness Black Woman Training Abs On Swiss BallExercise Equipment: There are so many options under this category that it’s hard to narrow down the choices. Exercise bands, jump ropes, free weights, kettle balls, fitness DVD’s are all great options.

Instructor with fitness class performing step aerobics exerciseGym Memberships, Fitness Classes, or Spa Gift Cards are also great gift ideas.

Christmas surpriseWhen you give the gift of wellness, you give a gift that lasts forever. Be Well South Dakota wishes you a very Merry Christmas!

For this week’s Try It Thursday, we have a recipe that is perfect for this weekend!

Rainbow Chili


1 tablespoon olive oil
1 onion, peeled and diced
4 celery stalks, thinly sliced
2 tablespoons peeled and minced garlic
1 pound lean ground turkey
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons salt
2 (14-ounce) cans fire-roasted diced tomatoes
2 large sweet potatoes, peeled and diced
1 (16-ounce) bag frozen corn
1 bell pepper, seeded and diced
2 (15-ounce) cans black beans, drained and rinsed
1 bunch fresh cilantro, finely chopped


  1. In a large stockpot, heat olive oil over medium-high heat. Add the onions, celery, garlic, turkey, chili powder, cumin, and salt and cook, breaking the meat up with a wooden spoon, for about 10 minutes, or until the turkey is cooked through.
  2. Add the tomatoes, reduce the heat to medium-low, and simmer a few minutes before adding all the other ingredients, except the cilantro. Add 8 cups of water, bring to a boil, then reduce the heat to medium-low and simmer for approximately 45 minutes. Add the cilantro right before serving. Enjoy!

Recipe and Image Source: What’s Cooking? USDA Mixing Bowl