Are you looking for a fun summer activity that everyone in the family can enjoy? Disc Golf  is a sport that’s great for athletes of all ages.

Disc golf (also called frisbee golf) is a flying disc sport in which players throw a disc at a target, and is played using rules similar to golf. It is often played on a course of 9 or 18 holes, but other formats are common. Players complete a hole by throwing a disc from a tee area toward a target, throwing again from the landing position of the disc until the target is reached. Players seek to complete a course in the lowest number of total throws.

The golf discs used today are much smaller and heavier than traditional flying discs, typically 8-9 inches (20–23 cm) in diameter. There is a wide variety of discs used in disc golf and they are generally divided into three categories: putters, all-purpose mid-range discs, and drivers.

A few of the more popular Disc Golf Courses in South Dakota are:

  • Tuthill Park in Sioux Falls
  • Pioneer Park in Brandon
  • Jackson Park in Rapid City

Also, the South Dakota State Park Systems have 12 parks with Disc Golf Courses:

You can purchase Golf Discs at most big chain stores, sporting stores or online. Many of the courses are free, so this makes disc golf an affordable sport to be enjoyed anytime.

Frisbee Golf Disc Source: https://en.wikipedia.org/wiki/Disc_golf

Given the health benefits of regular physical activity, we might have to ask why two out of three (60%) Americans are not active at recommended levels.

Many technological advances and conveniences that have made our lives easier and less active, many personal variables, including physiological, behavioral, and psychological factors, may affect our plans to become more physically active. In fact, the 10 most common reasons adults cite for not adopting more physically active lifestyles are (Sallis and Hovell, 1990; Sallis et al., 1992)

  • Do not have enough time to exercise
  • Find it inconvenient to exercise
  • Lack self-motivation
  • Do not find exercise enjoyable
  • Find exercise boring
  • Lack confidence in their ability to be physically active (low self-efficacy)
  • Fear being injured or have been injured recently
  • Lack self-management skills, such as the ability to set personal goals, monitor progress, or reward progress toward such goals
  • Lack encouragement, support, or companionship from family and friends, and
  • Do not have parks, sidewalks, bicycle trails, or safe and pleasant walking paths convenient to their homes or offices.

Understanding common barriers to physical activity and creating strategies to overcome them may help you make physical activity part of your daily life.

Suggestions for Overcoming Physical Activity Barriers
Lack of time Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while you watch TV, park farther away from your destination, etc.
Select activities requiring minimal time, such as walking, jogging, or stair climbing.
Social influence Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Lack of energy Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it.
Lack of motivation Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
Invite a friend to exercise with you on a regular basis and write it on both your calendars.
Join an exercise group or class.
Fear of injury Learn how to warm up and cool down to prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.
Choose activities involving minimum risk.
Lack of skill Select activities requiring no new skills, such as walking, climbing stairs, or jogging.
Take a class to develop new skills.
Lack of resources Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your community (community education programs, park and recreation programs, worksite programs, etc.).
Weather conditions Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Travel Put a jump rope in your suitcase and jump rope.
Walk the halls and climb the stairs in hotels.
Stay in places with swimming pools or exercise facilities.
Join the YMCA or YWCA (ask about reciprocal membership agreement).
Visit the local shopping mall and walk for half an hour or more.
Bring your mp3 player your favorite aerobic exercise music.
Family obligations Trade babysitting time with a friend, neighbor, or family member who also has small children.
Exercise with the kids-go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) and exercise together. You can spend time together and still get your exercise.
Jump rope, do calisthenics, ride a stationary bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping.
Try to exercise when the kids are not around (e.g., during school hours or their nap time).
Retirement years Look upon your retirement as an opportunity to become more active instead of less. Spend more time gardening, walking the dog, and playing with your grandchildren. Children with short legs and grandparents with slower gaits are often great walking partners.
Learn a new skill you’ve always been interested in, such as ballroom dancing, square dancing, or swimming.
Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favorite book or magazine.

Source: cdc.gov

One of my favorite summer activities is visiting our local farmer’s market. The wide variety of fruits and vegetables offer many options for healthy eating. Here are a few of my favorite recipes:

Mama’s Salsa

6 to 8 Roma Tomatoes, chopped
1/2 to 1 Red Onion, chopped
1 can black beans, rinsed and drained
1 bag of frozen shoe-peg corn
1 large red bell pepper, chopped
Small bunch of cilantro, chopped
1/2 to 1 bottle of Robust Italian Dressings (Fat Free)

Mix together, refrigerate until served.

Red Cabbage Salad

½ head of red cabbage, Shredded
4 carrots, grated
4 green onions, chopped
½ bunch cilantro, chopped
3 tablespoons apple cider vinegar
2 tablespoons canola oil
1 tablespoon lemon juice
salt and pepper to taste

Directions: In a large bowl combine cabbage, carrots, green onions and cilantro. In a smaller bowl, whisk together apple cider vinegar, canola oil and lemon juice. Toss dressing with vegetables. Season with salt and pepper to taste.

Roasted Baby Red Potatoe

1 pound small red potatoes, sliced in half
1 tablespoon olive oil
1 teaspoon minced garlic
1/2 to 1 tsp Rosemary
Salt and Pepper to taste
Large piece of tinfoil

Toss potatoes and oil in large bowl. Add garlic, Rosemary, salt and pepper; toss to coat well. Place potatoes in center of  tin foil. Bring up sides of foil; double fold top and ends to tightly seal packet. Grill over medium-high heat 30 minutes or until potatoes are tender, turning packet over halfway through cook time.

 

 

Whether or not you’re trying to lose weight, you can eat healthfully when dining out or bringing in food, if you know how. The following tips will help you move toward healthier eating as you limit your calories, as well as fat, saturated fat, cholesterol, and sodium when eating out.

You Are the Customer
■ Ask for what you want. Most restaurants will honor your requests.
■ Ask questions. Don’t be intimidated by the menu— your server will be able to tell you how foods are prepared or suggest substitutions on the menu.
■ To reduce portion sizes, try ordering appetizers as your main meal or share an entree with a friend or family member.

 General tips: Limiting your calories and fat can be easy as long as you know what to order. Try asking these questions when you call ahead or before you order. Ask the restaurant, whether they would, on request, do the following:

– Serve fat-free (skim) milk rather than whole milk or cream
– Reveal the type of cooking oil used
– Trim visible fat off poultry or meat
– Leave all butter, gravy, or sauces off a side dish or entree
– Serve salad dressing on the side
– Accommodate special requests if made in advance by telephone or in person

Above all, don’t get discouraged. There are usually several healthy choices to choose from at most restaurants.

Reading the Menu
■ Choose lower calorie, low-fat cooking methods. Look for terms such as, “steamed in its own juice” (au jus), “garden fresh,” “broiled,” “baked,” “roasted,” “poached,” “tomato juice,” “dry boiled” (in wine or lemon juice), or “lightly sautéed.”
■ Be aware of foods high in calories, fat, and saturated fat. Watch out for terms such as “butter sauce,”“fried,”“crispy,”“creamed,” “in cream or cheese sauce,”“augratin,”“aufromage,”“escalloped,”“parmesan,”“hollandaise,”“bearnaise,” “marinated (in oil),”“stewed,”“basted,”“sautéed,” “stir-fried,”“casserole,”“hash,”“prime,”“pot pie,” and “pastry crust.”

Specific Tips for Healthy Choices

Breakfast
■ Fresh fruit or small glass of citrus juice
■ Whole grain bread, bagel, or English muffin with jelly or honey
■ Whole grain cereal with low-fat (1%) or fat-free milk
■ Oatmeal with fat-free milk topped with fruit
■ Omelet made with egg whites or egg substitute
■ Multigrain pancakes without butter on top
■ Fat-free yogurt (Try adding cereal or fresh fruit.)

Beverages
■ Water with lemon
■ Flavored sparkling water (noncaloric)
■ Juice spritzer (half fruit juice and half sparkling water)
■ Iced tea
■ Tomato juice (reduced sodium)

Bread

Most bread and bread sticks are low in calories and low in fat. The calories add up when you add butter, margarine, or olive oil to the bread. Also, eating a lot of bread in addition to your meal will fill you up with extra unwanted calories and not leave enough room for fruits and vegetables.

Appetizers

■ Steamed seafood
■ Shrimp* cocktail (limit cocktail sauce—it’s high in sodium)
■ Melons or fresh fruit
■ Bean soups
■ Salad with reduced fat dressing (or add lemon juice or vinegar)

Entree

■ Poultry, fish, shellfish, and vegetable dishes are healthy choices
■ Pasta with red sauce or with vegetables (primavera)
■ Look for terms such as “baked,” “broiled,” “steamed,” “poached,” “lightly sauteed,” or “stir-fried”
■ Ask for sauces and dressings on the side
■ Limit the amount of butter, margarine, and salt you use at the table

Salads/Salad Bars
■ Fresh greens, lettuce, and spinach
■ Fresh vegetables—tomato, mushroom, carrots, cucumber, peppers, onion, radishes, and broccoli
■ Beans, chickpeas, and kidney beans
■ Skip the nonvegetable choices: deli meats, bacon, egg, cheese, croutons ■ Choose lower calorie, reduced fat, or fat-free dressing; lemon juice; or vinegar Side Dish
■ Vegetables and starches (rice, potato, noodles) make good additions to meals and can also be combined for a lower calorie alternative to higher calorie entrees
■ Ask for side dishes without butter or margarine
■ Ask for mustard, salsa, or low-fat yogurt instead of sour cream or butter

Dessert/Coffee
■ Fresh fruit
■ Fat-free frozen yogurt
■ Sherbet or fruit sorbet (these are usually fat-free, but check the calorie content)
■ Try sharing a dessert
■ Ask for low-fat milk for your coffee (instead of cream or half-and-half)

 

 

Today’s blog post looks a little different as we are sharing resources from other blogs on some fun ways to keep kids cool.

Pool Noodle Sprinkler for Summer Fun

Check out this DIY Sprinkler from the blog: Ziggity Zoom

Here’s what you need:

  • Foam pool noodle
  • Duct Tape
  • Skewer or Ice Pick
  • Hose

For complete details click here: Pool Noodle Sprinkler for Summer Fun

Water Balloon Pinata

This is a super fun way to keep cool, and it also makes for a great summer party game from the blog: Zippity Zoom

Here’s what you need:

  • Package of Balloons
  • Cotton String
  • Small plastic Funnel
  • Outside Hose
  • Plastic Bat or Cardboard mailing Tube

For complete details click here: Water Balloon Pinata

A Colorful Painting with Ice Activity for Toddlers & Preschoolers

Looking for something fun (and cool) for the younger crowd. This activity is sure to please. From the blog: Mommy’s Bundle.

Here’s what you need:

  • Colored packets of Kool-Aid
  • Ice cube trays
  • Popsicle sticks
  • Plastic wrap
  • Cups
  • Spoon
  • Scissor
  • Poster board

For complete details click here: Colorful Painting Ice Activity

How about you? We’d love to hear how your kids stay cool in the summer.