Happy Thursday!

Let’s kick off 2018 with one healthy habit change! How about we start with breakfast!

Eating a good breakfast makes sure there is plenty of blood sugar in your bloodstream that your body converts to energy. For many of us, when our blood sugar dips, our body responds with food cravings. These cravings tend to lead us to unhealthy choices.

When it comes to breakfast, which group do you fall in?

  • “I’m a champ and I eat a healthy breakfast every day!”
  • “Do you call coffee and a donut breakfast?”
  • “Who has time for breakfast, lunch is my first meal of the day!”

Eating breakfast is a great way to fuel up and energize your body! The key is what type of fuel are you putting in?

A healthy breakfast should include one starch (grain), one dairy (high calcium), one piece of fruit and/or vegetable. 

Examples of one starch (grain)

  • 1 cup cereal (think baseball size)
  • 1/2 cup hot cereal (think 2 golf balls size)
  • 1 slice toast (whole grain preferably)

Examples of one dairy or high-calcium food

  • 1 cup low-fat milk
  • 1 cup low-fat yogurt

Example of fruit

  • 1 orange
  • 1 apple
  • 1/2 cup berries

Here are some ideas for healthy breakfasts:

Breakfast 1

1 English Muffin
1  scrambled egg
1 orange

Breakfast 2

1 slice of toast
1/2 cup low-fat cottage cheese
1/2 cup berries

Breakfast 3

1/2 cup low-fat granola
1 cup low-fat yogurt
1/2 cup mixed fruit

For breakfast on the go:

Breakfast 1

1 hardboiled egg
1 apple
4 Whole Grain Crackers

Breakfast 2

1 low-fat cheese stick
1 4 oz glass of 100% juice
1 Slice of whole grain toast

A few healthy breakfast recipes:

Low-Carb Breakfast Enchiladas

  • 8 large eggs
  • 1/4 c. low fat milk
  • kosher salt
  • Freshly ground black pepper
  • 4 tbsp. butter, divided
  • 6 slices bacon, chopped
  • 2 c. baby spinach
  • 1 1/2 c. black beans
  • 1 c. quartered cherry tomatoes
  • 1/2 c. enchilada sauce
  • 1/2 c. shredded Cheddar cheese
  • 1/2 c. Shredded Monterey Jack
  • Chopped avocado, for serving
  • Cilantro, for serving
  • Pico de gallo, for serving
  1. Preheat oven to 350° and grease a square baking pan with cooking spray. In a large bowl, whisk together eggs and milk until very froth. Season mixture with salt and pepper.
  2. Cook “tortillas”: In a small nonstick pan over medium heat, melt about a half tablespoon of butter. Add about 1/4 cup of egg mixture and swirl pan. Cover with a lid and cook for 3 to 5 minutes, until the middle of the eggs are set. Remove from heat and repeat, adding more butter as necessary.
  3. Make filling: In a medium skillet over medium heat, cook bacon. Remove bacon pieces from skillet and drain most of fat, leaving about 2 tablespoons of bacon fat. Add spinach, black beans and cherry tomatoes and cook, stirring occasionally until the spinach has wilted, about 3 minutes. Season with salt and pepper.
  4. On a cutting board, lay one egg tortilla. Top center with spinach filling and bacon then roll up tightly. Repeat with other tortillas and filling.
  5. Spread a thin layer of enchilada sauce into baking pan. Add enchiladas in a single layer. Drizzle more sauce on top, then top with cheddar and Monterey jack. Bake until cheese has melted, about 15 minutes.
  6. Garnish with cilantro, chopped avocado and pico de gallo. Serve warm.

Recipe Source: Delish

Carrot, Cranberry, and Pecan Muffins

  • 1 c. wheat bran
  • 1 c. whole-wheat flour
  • ½ c. granulated sugar
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. ground cinnamon
  • 1 pinch Kosher salt
  • ¼ c. unsweetened applesauce
  • ½ c. buttermilk
  • ¼ c. olive oil
  • 1 large egg
  • 1 c. fresh or frozen cranberries
  • 1 medium carrot
  • 1 medium parsnip
  • 2 tsp. finely grated fresh ginger
  • ¼ c. pecans
  1. Heat the oven to 350 degrees F and line a 12-hole muffin pan with 10 paper liners. In a medium bowl, combine the wheat bran, flour, sugar, baking powder, soda, cinnamon, and salt.
  2. In a large bowl, combine the applesauce, buttermilk, oil, and egg. Add the flour mixture to the bowl and mix to combine. Fold in the cranberries, carrot, parsnip, and ginger.
  3. Divide the batter among the lined muffin cups, sprinkle with the pecans and bake until a wooden pick inserted in the middle comes out clean, 25 to 27 minutes. Let the muffins cool in the pan for 5 minutes, then transfer to a wire rack.

Recipe Source: Good Housekeeping

Happy almost 2018! It’s hard to believe it was a year ago that I was anticipating 2017 and like most, I had a long list of things I was going to change. I was going to lose weight, exercise more, get more sleep, eat better, get my finances balances, decrease stress, take better care of myself…wowzers, I’m exhausted reading this list. According to statistics, I’m in good company as 92% of us FAIL at keeping our New Year Resolutions.

According to data by Marketdata Enterprises, a market research firm that specializes in tracking niche industries, Americans spend north of $60 billion annually to try to lose pounds, on everything from paying for gym memberships and joining weight-loss programs to drinking diet soda. (Jan 2, 2013)

That’s a lot of cash!

According to the CDC:

  • Percent of adults aged 20 and over with obesity: 37.9% (2013-2014)
  • Percent of adults aged 20 and over with overweight, including obesity: 70.7%

We are making the resolutions (22% of the 2017 resolutions was to lose weight or get healthy.) We are spending the $$. But we are still overweight??

Since I, too, fall in the overweight category (and could come up with 1001 excuses like the stress of my own business, chemotherapy, sedentary job, genetics, and on and on and on.) Truth is…I consume too many calories, I don’t get enough exercise, and I have poor sleep habits.

So….the million dollar question…what are we to do?

Well, evidently making a resolution didn’t work? Nor did buying a larger size clothing, standing on the scale, or looking in the mirror.

This year instead of spending time making resolutions, I asked myself this question:

Next year…at this time…December 27th, 2018–how do I want my feel? What do I want to be doing? Will I be happy if my health is the same as it is today? Or will next year bring me that much closer to a chronic disease because I didn’t make changes in 2018?

We at BeWell South Dakota believe there is more to health than just a healthy weight. We believe that wellness comprises of physical, mental and emotional health. When they are all in balance, you are living in HEALTH!

So now what?

Well, instead of setting big lofty goals that most likely will lead to frustration and disappointment. What if in 2018 we said NO to the New Year New YOU?…And instead celebrated who we are, where we are and commit to making 1 healthy lifestyle habit!

I’ve found that typically when I make one change, another is soon to follow–healthy living habits are kind of like compound interest…the more you practice them, the more they grow.

With all that being said, I do have a plan…(notice it’s not a resolution.)

I have action steps planned out and written down on my calendar–but I’m starting with just 1 habit change.

In 2018 I want to develop habits that will lead me to living in “health.”

How about you? Do you want to be in the same health next year at this time as you are today? Or do you need to make a few habit changes? What about this year take the pressure off of a New Year Resolution and No to the New Year New You and instead say YES to 1.

1 healthy habit change at a time.

If you do want to make a few changes, I encourage you to join me tomorrow for our Try It Thursday where we’ll discuss the first habit that I’m going to implement in 2018.

Wishing you all a Happy and Healthy New Year!

Peanut-Apple Crunch Balls

  • ⅓ cup chunky peanut butter
  • ¼ cup butter
  • ¼ cup honey
  • 1 cup rice and wheat cereal flakes, coarsely crushed
  • 1 cup bran flakes, coarsely crushed
  • ⅓ cup finely snipped dried apples
  • 2 tablespoons finely chopped peanuts
  • ⅛ teaspoon apple pie spice
  • 2 ounces white baking chocolate (with cocoa butter), chopped
  • ¼ teaspoon shortening

In a medium saucepan, combine peanut butter, butter, and honey. Cook and stir over medium heat just until mixture comes to a boil. Remove from heat. Stir in cereals, apples, peanuts, and apple pie spice until well mixed. Transfer to a small bowl; cover and chill 30 minutes (mixture will be a bit loose and crumbly).

Using slightly wet hands, form mixture into 1-inch balls by gently pressing mixture together (does not work to roll the mixture into balls). It is important to keep your hands slightly wet for each ball formed. Let balls stand on a parchment or waxed paper-lined baking sheet about 15 minutes or until firm.

In a small saucepan, combine white chocolate and shortening; cook and stir over low heat until melted. Drizzle balls with melted white chocolate. Cover and chill at least 15 minutes. Store, covered, in refrigerator.

Recipe adapted from: Eating Well


Skinny Peppermint Mocha Protein Frappucino

  • 3 cups Ice cubes
  • 1 cup Almond milk (or milk of choice)
  • 1/2 cup Brewed cold coffee 
  • 2-4 tbs Sweetener of choice (to taste)
  • 1 1/2 tbs Unsweetened cocoa powder
  • 1/2 cup Protein powder
  • 1/2 tsp Peppermint extract

In a blender add all of the ingredients together until well combined and frothy.

Pour into two glasses and garnish with chocolate syrup, whipped topping and/or crushed candy canes if desired.

Recipe Source: Dashing Dish

It’s that time of year again! The holiday season is here and you may be preparing for holiday travel. Whether by land or air, we’ve got ways to help you stay healthy while on the go. Here are our Top Tips for Healthy Holiday Travel!

In the car?

  1. Quench your thirst with bottled water, diet, or low-calorie beverages instead of sugar-sweetened drinks. You can add slices of lemon, lime, cucumber, or watermelon, or any fruit you like, to flavor your water. Sparkling water is also another no-calorie option.  Bring along a reusable water bottle.
  1. Stave off hunger with nutritious nibbles. Pack healthy snacks like fruits, vegetables, and nuts to eat instead of cookies, chips, or candy. These healthy snacks can help keep you satisfied. When you have healthy foods handy, you’re less likely to eat something unhealthy.

At a rest stop or convenience store?

  1. Choose healthy food. Rest stops and convenience stores can offer a variety of food options. Choose snacks or meals that best support healthy eating. You can also bring your own food to keep your body and your wallet happy!
  1. Increase your physical activity. A rest stop is also a good place to get active. While you’re there, take 10 minutes to walk, jog, do a few jumping jacks or other exercises you like. Some physical activity is better than none! Those 10 minutes you spend being active can add to the recommended 150 minutes of aerobic physical activity you need a week.

At the airport?

  1. Walk to your gate. Many airports have trains or shuttles that take you to your gate or terminal. When possible, increase your physical activity by walking there instead. Some airports now have signs to tell you how far it is to walk instead of riding the train.
  1. Keep breastfeeding. Travel doesn’t mean you have to stop breastfeeding whether you are traveling with your baby or not! Nursing may make travel with your infant easier than it would have been with a bottle-fed infant or child. You may find it helpful to bring a sling or soft infant carrier with you, to make nursing easier while on the go. When traveling apart from your baby, electric breast pumps can be carried on planes, and freshly expressed breastmilk can be safely stored at room temperature for up to about 4 hours for infant consumption.

Source: www.cdc.gov


  • 1 1/2 cup dried apricots, roughly chopped
  • 1 cup pumpkin purée
  • 2 teaspoons ground cinnamon, divided
  • 1 (0.25-ounce) package active dry yeast
  • 4 cups whole wheat pastry flour, plus more for dusting
  • 1/4 cup oat bran
  • 1/4 teaspoon fine sea salt
  • 1 cup unsweetened plain almondmilk, warmed
  • 1 cup chopped pecans or walnuts
  • Honey, for drizzling (optional)
Combine apricots and 1 cup water in a small saucepan and bring to a boil over medium-high heat. Remove from heat, cover and let stand for 10 minutes. Working over a small bowl, drain apricots well, reserving soaking liquid. (You should have 1/2 cup. Adjust the amount accordingly by discarding some, or adding more warm water.) Transfer apricots to a food processor, add pumpkin and 1 teaspoon of the cinnamon and purée until almost smooth. Cover and refrigerate until chilled.

When soaking liquid is lukewarm (105° to 110°F), sprinkle yeast over the top and let sit until a bubbly foams forms, about 5 minutes. In a large bowl, stir together flour, oat bran, salt and remaining 1 teaspoon cinnamon. Add yeast mixture and almondmilk and stir to form a shaggy dough. Turn out onto a floured surface and knead until smooth and elastic, about 5 minutes. Dust the inside of a large bowl with flour and place dough in the bowl. Cover and let sit in a warm spot until dough is doubled in size, 1 1/2 to 2 hours.

Line a baking sheet with parchment paper. On a floured surface, roll out dough into a 14×18-inch rectangle. Spread pumpkin mixture evenly over dough and sprinkle with pecans. Roll up snugly to form an 18-inch log, seam side down. Cut into 24 equal slices, trimming off the end pieces, if you like. Arrange on the prepared baking sheet and let rest in a warm spot. Position the baking rack in the upper third of the oven and preheat to 350°F. Bake until rolls are puffed and golden brown, about 25 minutes. Drizzle with honey (if using) and serve warm.

Recipe Source: Whole Foods

White Chocolate Holiday Bark

  • 1 cup sliced almonds
  • 1/4 cup unsweetened coconut
  • 1 cup oven-toasted rice cereal
  • 1 cup dried cranberries
  • 1 1/2 pounds good-quality white chocolate, chopped
  • 2 teaspoons vegetable oil

Preheat the oven to 325°. Line a baking sheet with parchment paper, and set aside.

Spread the sliced almonds and the unsweetened coconut in an even layer on the baking sheet. Toast 5–8 minutes or until coconut just begins to brown. Remove baking sheet from the oven, and let cool.

In a large bowl, combine almonds, coconut, rice cereal, and dried cranberries. Reserve about 1/4 cup of the mixture, and set aside.

Place chopped white chocolate and 2 teaspoons vegetable oil in a large heatproof bowl, and set over a medium saucepan of simmering water. Stir with a spatula until the chocolate is completely melted.

Recipe Source: Health