Hood Magazine-July/August 2012

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TM

‘hood parent • child • family

Sioux Empire’s Parenting Resource

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HEALTH FITNESS&family

At Midwest Family Care, we’re focused on providing innovative and personalized care for every member of your family. And, when it comes to care, we want to make it convenient for you. That means you can call us and get same-day appointments — and we even have extended hours upon request.

Call (605) 444-8650 to make an appointment.

family care.

sfsh.com/primarycare716 E 19th StrEEt | S ioux FallS , SD 57105

Monday-Friday, 8 a.m. to 5 p.m.

Proud to be Physician Owned and Operated

specialty centers

surgery(605) 334-6730

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(605) 444-8600 toll-free (877) 885-Open (6736)

716 E 19th Street, Sioux Falls, SD 57105 www.OpenUprightMRI.com

contents

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july/august 2012

baby

parent

child

family in every issue

local

4 Welcome18 Calendar of Events

10 Kara’s Kreative

29 Menu Planning38 Business Directory

9 Why whole foods Find suggestions on how to incorporate more healthy, whole foods into your meals.

6 Getting fit with baby Follow these tips and tricks on health and nutrition after baby.

9 Hands on learning The Butterfly House here in Sioux Falls is more than just butterflies. Read about other learning opportunities.

24 Play it SUN safe Tips to stay safe in the sun this summer and treatments for days you get a little too much.

26 Nutritional bang for your buckHow to serve nutritious foods on a budget.

14 Fit families Meet 3 local families learn how staying active and staying healthy is a family affair.

36 Where is your food produced Learn about tours of family farms that share the lesson on how food gets from farm, to grocery store, to table.

35 Healthy mom Meet local mom, Jillian Lemons as she talks about her lifestyle change to health.

7 Travel with baby Answers to your questions on car seats, airplane travel, strollers and more.

34 Steps to keep your family healthy 3 easy steps making fitness and nutrition a priority.

10 Summer Fun Bucket List HUGE list of FREE summer fun ideas to break the summer boredom.

27 Fiscal fitness 3 easy steps for moving toward becoming financial fit

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PublisherSteffanie Liston-Holtrop

Hoodlum Productions, LLC605-366-1479

[email protected]

Design DirectorAlly Vogel

[email protected]

Editor/Content CoordinatorTaryn Sonnenfeld

[email protected]

Assistant Copy EditorHannah Weise

Market ResearchHannah Goemaat

Contributing Graphic DesignChris Langner

Contributing PhotographerKristi Shanks Photography

Contributing WritersAudrey Willard, Marley Prunty-Lara,

Katie Luttmann, Charlotte Hofer, Judy Francis, Jillian Lemons, Theresa Goon, Greta Stewart

Creative Ideas DirectorKara Weber

Account ExecutiveKelli Johnson 605-366-9357

[email protected]

Interns Rie Barnes

(Copy & Edit Interns) Kristina Johnson

(Social Media/Events Intern)

WebsiteConnie Miles

Cover photo Kristi Shanks Photography

Reproduction or use of the contents of this magazine is prohibited.

‘Hood Magazine is published 9 times a year by Hoodlum Production, LLC and strives to publish only accurate information, however Hoodlum Production, LLC cannot be held responsible for consequences resulting from errors or omissions. All material in this magazine is the property of Hoodlum Produc-

tion, LLC and cannot be reproduced without permission of the publisher. We welcome article

proposals, story suggestions and unsolicited articles and will consider all submissions for publication.

Please send your thoughts, ideas and submissions to [email protected].

Magazine feedback and advertising and marketing inquiries to

[email protected].

©2012 Hoodlum Production, LLCAll Rights Reserved.

What is the greatest gift you could give to your children? Health! Spiritually, emotionally and physically…We all can agree, a healthy parent is a better parent. Unfortunately, most times children end up doing what we do, not what we say. Family Fitness and Nutrition are prime examples. We hope you enjoy this issue, packed full of local families making Health and Nutrition a lifestyle. n

NEXT MONTHCan you Believe it? How can we be talking about school already? Our official Back to School Issue is on its way next issue. We hope you have FULLY enjoyed the break with your children and that your family has left no summer stone unturned as we prepare to change seasons yet again.

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‘HOOD EVENTS

welcome

4 | July/August 2012 | thehoodmagazine.com

Upcoming Hood EvEntsFamily Fest, July 28th; Science Fest, July 28th,

Canton Car Show, July 29th, Sioux Empire Fair- August 4th- August 12th

coloring contEst!

ENTER the Hood and Sioux Empire Fair Coloring Contest- See WEBSITE to print off coloring Page and rules.

HEALTH FITNESS&family

baby

July/August 2012 | thehoodmagazine.com

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TO OUR NEWEST ‘HOOD ADDITIONOur long awaited blessing has finally arrived! One month after launching ‘Hood magazine’s newest section BabyHood, our Publisher Steff delivered her first son, Jaxson. He is a wonderful addition to the ‘Hood family and we look forward to sharing stories and resources for all new parents. How exciting, what expectation! We hope you join us on this new journey and please let us know what you’d like to see featured here.

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Welcome!Check out our new blog following our publisher mom Steff on her journey.

theyearofthemom.blogspot.com

Jaxson Holtrop

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I grew up in Arizona and met my husband Levi, who is a pilot while I was working as a flight attendant. Levi grew up in Flandreau, SD and we decided South Dakota would be a great place to raise our kids. We moved to Dell Rapids three years ago because we loved the small town feel! We now have a two year old little girl named Ella and a 5 week old little girl named Parker! I have always been into fitness and nutrition. I was a high school and college cheerleader at Arizona State University. I now own the Jabberwock Coffee Shop and the Pretty Please Boutique on Main St. in Dell Rapids. So with two kids, two businesses and a husband who’s a pilot it can get a bit crazy! Fitness Pre-Baby vs. Post-Baby? I was very active pre-baby. I love running on my treadmill in the basement during winter months and ADORE doing anything active outside during spring and summer. We go on family bike rides, we walk to the park, we go swimming. I really want my kids to grow up being very active so they will carry this on to adulthood. In Arizona everyone is very health conscious. You have tons of healthy food options everywhere you go and there is a gym on every corner. Since moving to SD I have found it much harder to be as active during the winter months, and eating healthy when you are on the go can be tough. Now that I live here and have two kids I’m just as active, but in different ways. I’m usually running on the treadmill with two baby monitors and my ipod in only one ear! How do you work activity in with a new baby? Having a new baby makes you tired! So the biggest thing is working out WHENEVER you have time. I take advantage of naps and when the girls are in bed. It’s best to work out in the morning for so many reasons, but being a new mom it just doesn’t always work that way. Even if some days I only get in a 15 minute run I know it’s still better than nothing.

I’ve also traded off times with other moms. I’ll watch their kids for an hour so I can work out and vice versa. Also get-ting together with other moms just makes working out a lot more fun! You’ll notice the time flies by and you can vent and talk and swap kid stories. You can also hold each other accountable for working out and encourage one another to keep going! Being Active WITH Your Child A jogging stroller is key! I just traded my single one in for a double! It’s a great opportunity for both you and your kids. Make it a learning experience. We get to explore the neighborhood and talk about bugs, birds, tractors and cars! It’s a great way to bond. We also love to walk to the park or even the grocery store. Nutrition vs. Activity/Exercise? For women nutrition is KEY! Women who change their dietary habits are likely to lose more weight then women who increase activity. SO when you do both you’ll lose more weight and just feel better! Being a busy mom I’ve found that if I have healthy snacks in my fridge and in my purse I eat much better. I also will prepare healthy meals in bulk ahead of time so I can grab it and go. For example, I will grill a few chicken breasts and chop it up and I will use it on salads and combine it with brown rice to make healthy meals for a few days. I also pre chop veggies and fruits so there’s virtually no prep time for meals. The more convenient you make it, the more likely you are to stick to your eating plan. I also allow myself to eat whatever I want sometimes. Doing this helps me to not overdo it when I do eat un-healthy. Moderation is key! You can do it! Instead of making excuses, make time. The better we feel about ourselves and the healthier we are, the happier we and our kids will be. Working out gives you more energy throughout the day, not less! nn

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FIT WITH BAByGetting/Keeping by Katie Luttmann

Pretty Please Boutique, Jabberwock Coffee Shop, Dell Rapids

Photos courtesy of Adara Photography

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Family keeps you busy. You work hard. You want the very best for you and your kids. When you choose Sanford elite1, you choose individual health insurance plans that fit your family – and your budget. With Sanford elite1, plan on the best fit. sanfordelite1.com

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by Katie LuttmannPretty Please Boutique, Jabberwock Coffee Shop, Dell Rapids

1.) Can I take my car seat on the airplane?Airlines always check your seat before you get on the plane. If your car seat doesn’t specifically say “Certified for use on Aircraft” you will not be able to take it.

2.) How much weight will the car seat hold?Infant seats range from 4-22 lbs. to 4-35 lbs. Convertible car seats go from 5-65 lbs. to 5-120 lbs. depending on brands and styles.

3.) What features should I look for in a car seat?Look for easy installation. Most seats are lock installation which is 2 clicks and you are done. You can purchase separate bases for Infant car seats for separate vehicles.

4.) Will my car seat fit in any stroller?Not all car seats will fit any stroller. Most car seats are compatible with their specific brand stroller. If you are

interested in a jogging stroller, adaptors are available.

5.) Are the fabric covers washable? Most are machine wash line dry.

6.) At what age do I need to move my child to a convert-ible car seat?Most infant seats hold until between 22 lbs. and 35 lbs. or 30 inches to 32 inches. Many

times children outgrow the height before the weight so you will need

to keep your convertible seat rear facing. nn

TravelWITH BAByby Judy Francis, Kids Stuff Superstore

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learning is fun.

We’re growing, just like our students. LSS will open an expanded state-of-the-art facility at our Southern Hills location in May 2012. We will offer:• Expanded infant toddler enrichment for children ages 4 weeks to 3 years• Expanded full or half-day preschool• Expanded summer and afterschool programming with pickup from John Harris, Harvey Dunn and Rosa Parks

Call Now! Enrollment is limited. (605) 371-8770 • www.Childcare.LssSD.org

At LSS,

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Imagine walking through the tropical rainforest with your children, brightly colored butterflies fluttering across your path. Now place yourself seaside, with sharks and stingrays gently gliding under your hands. You don’t have to go to the ocean, your children can have these incredible experiences with nature at the Sertoma Butterfly House & Marine Cove right here in Sioux Falls.

Inside the Purdy Marine Cove, eleven saltwater and four freshwater aquari-ums house marine life from the Indian and Pacific Oceans, Amazon River Ba Basin, and African Lakes. Identifica-tion books as well as digital displays help children learn about the hundreds of aquatic animals living in the Cove. A new shark and stingray touch pool now gives guests the opportunity to get up close and personal with small species of sharks and stingrays in a 3,000 gal-lon tank! Your children will feel the velvety stingrays and the sandpaper-like sharks as the animals swim throughout the tank.

Stepping into the Butterfly House, tropical butterflies of all shapes, sizes and colors glide through the air, welcoming you to their home. These Central and South American, Asian, African, and Australian butter-flies are free-flying, landing on you as you walk through the 80-degree tropical oasis. Children patiently wait for a butterfly passenger as they explore the rainforest-like room. With identification guides and volunteers to answer

questions and familiarize

you with the exotic butterflies, there is

much to learn.

These hands-on experiences help children learn about oceans, marine life, butterflies and rainfor-ests in memorable, impactful ways. Exploring nature’s beauty gives kids the chance to observe, ask questions, be creative, and build confidence.

What’s more exciting than your own ocean and rainforest adventure? n

One may ask what exactly do you consider ‘whole foods’? In my opinion, whole food means REAL food. You know, fruits, vegetables, foods that have no refined sugar, whole wheat rather than white, etc. I’d love to share my favorite tips that I’ve learned to help intro-duce your family to whole foods. PICK THE RIGHT TIME. Be sure that you are not already over-whelmed. We all have busy seasons and times where we feel over stressed, just trying to survive through the day/week. KEEP IT ON HAND. When you go to the grocery store, pick up some vegetables and fruits (look for what’s on sale!) and stock up for the week. I like to keep a variety of fruits in our fruit drawer in the fridge so my older 2 girls can easily access it. DON’T MAKE IT AN OPTION. If you don’t buy it, it’s not in the house. It’s as simple as that, hon-estly! Rather than choosing boxed snacks, keep cut up veggies and fresh fruits in your fridge. They have healthy ‘to go’ type snacks out there too, you just have to look! PLAN AHEAD. Fast food isn’t always faster, mostly it’s just more convenient. Make a conscious ef-fort to just plan ahead and make a ‘to go’ meal in 10 mins. It would most likely cost less and be way healthier than the drive through.

TRY, TRY AGAIN. Your child may not like many of the veggies or fruits, or whole food type recipes that you make at first, but give it time. Don’t make a big deal of it and be sure to praise them for try-ing it. Think of fun ways to incorpo-rate and introduce the new foods into meals (speared w/ toothpicks, dips, fun plates, muffin tins, etc).

USE YOUR RESOURCES! Find many blogs and ‘whole food’ websites online. n

WHOLE FOODS

Why

LEARNINGHands-On

by Audrey Willard

by Theresa Goon

child

Each summer I try to make a list of free and fun things to do so I can be ready for when I hear those words “I’m Bored!” Here are some fun free or super cheap things to do here in our area.

• Join the Library Kids Summer Reading Club. (It’s a MUST for kids and teens!) www.siouxlandlib.org

• Plant something, and watch it grow. Giant Sunflowers are awesome, easy, and fun!

• Pack a picnic and head to a park.

• Play inside at the Outdoor Campus on a rainy Day.

• Go on a nature hike at the Outdoor Campus and check out the natural playground out back.

• Have a neighborhood water fight and include the adults, make flyers.

• Build a survival shelter fort in a nearby woods. Use sticks, broken branches, and leaves.

• Attend Kid’s Day at the Courthouse Museum. Third Thursday of the month, please call ahead.

• Go to a Library Puppet Show. www.siouxlandlib.org

• Go on a Scavenger hunt. Our favorite hunt spots are the Outdoor Campus and Upper Tuthill Park.

• Go to an outdoor concert, such as Monday’s at McKennan, or the Municipal Band. Schedules online at www.siouxfallsparks.org

• Go to a family outdoor movie at Fairwick Park Friday nights all summer long. www.dtsf.com

• Make and fly a plastic bag kite, keep them in the car for a quick thing to do outside.

• Visit the Spray Park at Pioneer Park

• Visit a Wading Pool! Frank Olsen, Kuhen, Spellerberg, and McKennan all have free wading pools.

• Attend the free Home Depot Kid’s Workshop first Saturday of each month to make a project.

• Kids Cook Dinner! Have the kids plan a balanced meal, buy the groceries and cook the food.

• Make a backyard Frisbee golf course, or visit the one at Upper Tuthill park.

• Make and blow bubbles, or make your own sidewalk paint. (May/June issue www.thehoodmagazine.com)

• Bury something in the sand at a park and then make a treasure map to find it later.

• Make an obstacle course in the backyard using cardboard boxes and any other things you can find and invite the neighborhood kids over and have races.

• Go fishing at Family Park or Covall Lake. We always go on a worm hunt the night before.

• Ride on the bike trails! Great for new riders since you don’t have to start or stop on street corners.

• Campout in the backyard.

• Decorate hot summer rocks with crayons. They melt when they touch the hot rocks creating a cool wax paint effect.

• Make a pet rock with paint wiggle eyes and feathers.

• Go bowling! www.kidsbowlfree.com

• Visit the Pettigrew Museum, and learn about the history of Sioux Falls.

SUMMER FAMILy FUN BUCKET LIST

Kara’s FREEby Kara Weber, Creative Ideas Director, ‘Hood Magazine

Services:• Pediatric Speech• Occupational Therapy• Physical Therapy• On-site Therapy• Autism Services Intensive Therapy• Expressive Language Skills• Receptive Language Skills• Speech Production Articulation Skills

• Social Skills• Feeding and Swallowing• Oral Motor Skills• Diorders of Voice• Fine Motor• Gross Motor• Consultations• Schools• Evaulations

Call 359.3842

Special Services for Special Children

Visit us at www.theratime.com for links to popular special need sites.

Every Thursday at Midwest Ear Nose

and Throat 8-10 am To schedule a screening

cal l 275 .1205

Free Speech and Language Screenings!

The less cancer there is, the more birthdays there will be. So every year we help millions of people take steps to prevent cancer. Want to help create a world with more birthdays? Visit morebirthdays.com. Or call 1-800-227-2345. Together we’ll stay well, get well, �nd cures and �ght back.

• Go to Falls Park, take a trolley ride, or stay late to watch the Laser Light Show after sundown.

• Visit the Washington Pavilion Kids Visual Arts Studio to make some artwork.

• Go to first Fridays at the Washington Pavilion and stay late enough to see the stars outside in the telescopes.

• 100 Lego build-off. Give each child 100 Lego pieces to build something cool.

• Have a “BORED” game day. Try to play as many board games as you can in one day. Great for rainy days.

• Hunt for animal tracks, get a book from the library to help identify them.

• Hunt for fossils in your backyard! We found a 85 million year old shark’s tooth in our landscape river rocks this spring!

• Tie Dye shirts, This year we are trying out a new method that uses sharpies and rubbing alcohol, Look it up online!

• Blow up Diet Coke with Mentos. (FYI Diet Coke is a little less sticky.)

• Make a pipe cleaner and cheerios bird feeder to hang on a tree.

• Make our own Popsicle creations using ice cube trays, see how many different flavors you can make dur-ing the summer

• Walk the neighbor’s dog.

• Find a geocache using a iphone or other gps device. www.geocaching.com

• Go on a dice walk. When you get to a corner, roll a dice. Even numbers turn right, odd numbers turn left.

• Go on a flashlight hike, or flashlight walk around the block.

• Make your own board game using an empty cereal box and small toys.

• Visit a field of choice and play, soccer, football, tennis, kickball, baseball accordingly.

• Travel around the world. Choose a different country each week, and eat food from there.

• Make water balloon piñatas. Use large balloons and hang from the swing set. Hit! SPLAT!

• Make a Sandcastle. If you don’t have a sandbox, grab buckets and shovels and head to a local park that does. Don’t forget to set up near a water source.

• Make a milk carton boat and head to a pond.

• Make sure you check the Hood Events Calendar for other free events in our area each month! n


www.FamilyFestSF.comSnap it and RSVP to FamilyFest

by your mobile phone!

Sat., July 28, 2012W.H. Lyon Fairgrounds • Sioux Falls • 9am - 5:30pm

Exhibitor Booths • Face Painting • Balloon TwistingChildren Safety Information • Kids Fun Zone & over 20 Inflatables

Kid’s Train • Paddle Boats • Roller Racers • Splash Zone with Water slide2 Stages Featuring Music & Entertainment

Stay ALL day & Play...

For more information,please call 605-332-6000.

Find us on Facebook!

ADMISSION: $5.00 | KIDS 14 & UNDER: FREEALL children’s activities and inflatables/bounce houses are included with admission, so enjoy:

presented by:

sponsored by:

TM

Family is one of the most important parts of everyday life for all individuals ages 1 to 100. Strong family bonds encourage the development of each member. That is why it is important to provide your family with all the resources needed to grow, strengthen and enrich your lives. FamilyFest offers just along with a day of fun family time together!

FamilyFest is a truly unique event that focuses on the education and resources your family needs to make daily, weekly and yearly decisions. From recreational activities, sports and clubs to healthcare, education and family trips, respected local, state and national businesses and organizations set up at FamilyFest. Together they create awareness and educate families about their products and services. The event provides a much needed outlet for parents and future parents to gather all the information they need to help as their families develop and change.

One focus this year at FamilyFest is about giving back! FamilyFest has one of the largest concentrations of non-profits organizations that setup at one event. These non-profits are able to create awareness in the community about what they offer! This year Children’s Miracle Network and the Banquet have been directly selected as the 2 groups who will receive 10% of the proceeds from the Admissions.

Event director Kari Black is excited about this change. “I have always been interested in giving back. It is very rewarding to have one of my events be able to do just that!” This year a $5.00 per adult admission will be collected at the gate with children 14 & under getting in FREE. Once inside all the activities and entertainment are included for no additional charge. Families are encouraged to bring a used cell phone that they can exchange for their admission. “Why not bring in an old phone and get in free and spend the entire day with your family,” says Black. “We are also asking for additional cell phones to be dropped off at the event. For every additional

phone our families bring, a local cell phone store is giving our non-profits $3.00. This could really shape up to fundraiser a lot of additional money for them!”

Kids will be entertained all day with over 20 bouncers and inflatable to jump on, balloon twisting, face painting, train rides, roller racers and paddleboats, a splash zone and several activity tents. There will also be 2 stages with a variety of entertainers from musicians to puppet shows! Even the local sports team mascots will be out to say hi to all the families and compete in the Mascot Challenge! All of these activities and entertainment throughout the day are completely FREE for families to enjoy!

When you get tired of learning and playing, take a rest in food court and purchase a snack or amazing foods like ice cream, blooming onions, cheese curds, gyros, tacos, corn dogs and pizza!

FamilyFest and our sponsors are dedicated to bring families together and strengthen their bond. Come out to the W.H. Lyon Fairgrounds on Saturday, July 28, 2012 to celebrate family life! Visit www.FamilyFestSF.comfor complete details, entertainment schedule and a list of the exhibitors and to pre-register for the event.

FamilyFest

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There are so many wonderful things

that we can pass onto and instill in

our children. These families have made

the choice and commitment to not

only teach their kids about Health

and Fitness, but actually make it their

lifestyle. Enjoy their tips and pictures

full of adventure. See how bringing

health and fitness into your family

can be fun!

familyFit

family

SOLDATKEfamilyBasic Family InfoKenny (Dad), Sarah (Mom), Ruben (Son)

My name is Sarah Soldatke. I am a reserve sailor in America’s Navy, our nation’s front line in war and peace, operating on, above and below the sea. My husband (whom I met while on active duty in the Navy) Kenny is from the area and we moved here shortly after leaving active duty five years ago. We have a two-year-old son, Ruben, who is very active and sometimes too smart

for his own good. We volunteer at our VFW (the best one, Post 628) and live in Harrisburg. Kenny works construction in the family business and I am finishing up my master’s degree (law enforcement).

Have you always been interested in Health/Fitness? Yes, I grew up spending a lot of time outside with my three brothers, playing sports and running. We lived out in the country. We were not raised on fast food and had

regular homemade healthy meals pretty much every night.

What do you do as a family to stay active? My husband and I love to run (in fact it was our first ‘date’ many years ago) so we try to go together with our 2-year-old son (he is in a jogging stroller). Also, when it is just Ruben and I, we go for runs which mainly consist of 100 feet dashes in between 20 feet of walking. This goes on for about 40 minutes or so.

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How do you balance kids’ activities and family time? As stated above, we tend to run together and also substitute in walks to the school nearby or ‘racing’ in the house between our living room and dining room. We spend a good percentage of indoors time wrestling and playing ball. Unfortunately we do throw balls and kick them in the house, but only a lamp and a picture frame have been broken so far...

What does a typical family meal look like? Milk, a protein (usually meat), a vegetable, and either cheese during the meal or, if we don’t have cheese, we splurge and have either frozen yogurt or sherbet for desert. Ruben and I have steeped dried fruit (a tea concept) in the early evenings before dinner as a substitute for fruit if I have forgotten to plan ahead.

How do you incorporate healthy meals into your family’s busy schedule? Like many families, we ‘try’ to plan ahead for the week. Our son is young yet, so we do not have all of the after-school activities to hurry to yet.

Do you have any picky eaters in your family? If so, how do you create balanced meals for them? I don’t mean to tattle on Kenny, but everybody that knows us knows that he can be picky (his uncle says he eats like a bird). Fortunately, this is getting better and both Ruben and Kenny are more willing now to try new things. We still have to save one meal a week for pizza. Now that we are in grilling season, I am able to make this meal healthier than the normal favorite go to pizza that my two ‘guys’ like. We did start the policy from the beginning with Ruben that what is made is what is eaten. We don’t want to have him not want what we eat then ask for ‘snacks’ or treats soon after dinner because he didn’t feel like eating the fish and asparagus that was offered.

How has being an active family impacted your life, and/or what do you hope your children have learned through being active as a family? Being an active family has helped me stay focused and physically fit for my job in the Navy reserves. I am 32 years

old and can still run within the same time bracket that I did when I was new to the Navy at 21 years old. We believe that working out and similar activities as a family will help us stay together as a family in the future. It worked for both of us growing up and we have the hope it

will work for Ruben. Plus, my husband looks just as hot as he did when I first met him because he still works out (even after a long work day) and my ‘great’ cooking has not given him that couch potato look.

Basic Family InfoJason (Dad), Becky (Mom), Joey (10), Gabby (8), Christa (4)

What do you do as a family to stay active? Becky and Jason encourage Joey, Gabby, and Christa to be active, both individually and when they are together as a family. The kids participate in organized sports such as baseball and gymnastics, Jason plays basketball a few times a week, and Becky’s main activity is supporting her family at their various activities and events. The Heikkila family is also active when everyone is together. They have a rule that limits the amount of “screen time” the kids can spend watching TV, using the computer, or playing hand-held games. As a result, the Heikkilas often play outside during their free time.

How do you balance kids’ activities and family time? To ensure that they can spend as much time as possible together as a family, Becky and Jason require their kids to choose no more than two activities per week outside of church and school. The children usually pick one sport and one other activity, like

piano lessons. The Heikkilas also make it a priority to share their meals together. “We eat as many meals at home as possible,” Becky said. “In fact, we rarely eat out.”

What does a typical family meal look like? The Heikkilas make an effort to cook healthy, well-balanced meals that include fresh fruits and vegetables and little processed food. Even though fruit and vegetable options are limited and more expensive in the winter, Becky and Jason want their kids to learn how to make healthy food choices. “Eating habits are formed now when our kids are young, so we make it a priority to have those things available.” Becky said. Each of the kids has an eating challenge, and Becky and Jason work hard to ensure each of the kids is getting the nutrition they need. Joey eats like a preteen and is hungry all of the time; Gabby is underweight and requires high nutrient and high calorie foods, and Christa is very fond of junk food. “We need to help them make good choices by putting good food in front of them each chance we get,” Becky stated. >

HEIKKILAfamily

family


DEWITfamily

(cont.)

How do you incorporate healthy meals into your family’s busy schedule? To ensure that there are always healthy meal options at home, Jason makes a menu each week so he can make sure the necessary groceries are on hand. To cut down on cost, he watches the grocery ads closely. “It really doesn’t take that long to make healthy meals if you’ve planned ahead,” Becky said. “If the food is already in the refrigerator, it is quick and easy to put supper together.” Most nights supper is ready in half an hour or less, and on the rare occasion that the Heikkilas order out or fall back on processed foods, it is usually due to a lack of planning for the week.

Do you have any picky eaters in your family? If so, how do you create balanced meals for them? “All of the kids are picky eaters in one way or another,” Becky stated. Becky and Jason incorporate different foods into their cooking and encourage the kids to try new foods at their family meals. They talk to the kids about nutrition and portion control, emphasizing the importance of calcium and protein and making smart decisions about treats and snacks.

How do you do it all? With three kids in various activities, the Heikkilas are often running from one event to the next. Because over-scheduling can be a problem for kids and parent alike, Becky and Jason work hard to find a healthy balance. “The trick is balancing the quiet family time so that we aren’t running so much,” Becky said. “The more activities we can find that we can all do together, the happier we are.”

HEIKKILAfamily

Basic Family InfoCraig (Dad), Rebecca (Mom), Aftyn (9), Haley (7), & Aiden (5) and 2 boys on the way!

My husband, Craig, and I have been married for 13 years. We tried to incorporate many fun activities into the time we shared before we started our family and enjoyed hiking, biking, boating, camping, and water and snow skiing. We even took in a week in the Boundary Waters canoeing and went on a marathon trip to Europe for 10 days. When we started our family, we were certain that one thing we didn’t want to do was to become inactive. We have three biological children: They enjoy participating in the same activities we love, and I believe that it is because they began participating in them when they were young. They truly don’t know anything different. We are actually adding two more little ones to our family. We are adopting twin seven-month-old boys from Haiti. The boys will likely be a year and a half when they arrive in the states and into our family as their forever family. We still plan on staying active...even as a large family.

Have you always been interested in Health/Fitness? We have always been active...but we have become more focused as the years have gone on. We continue to have the same interests we used to have but have added a few more loves:

traveling/exploring, kayaking, swimming, softball, and Craig has done several sprint triathlons and 5Ks. We have also become more involved in working out at a local fitness center. All of these activities create a very active and exciting life.

What do you do as a family to stay active? We have encouraged activity with our family and yet try to protect our family’s time together as well. Thankfully our family loves all of the activities that I listed above, and it is a blessing that we can share those times together. We do have to limit the kids’ time with electronics, and this has helped tremendously with getting them to be more active. This spring, we are gearing up for softball and this will be the first year we will have all three in the sport. It will be a challenge to balance it, but I look forward to watching my children develop their skills and have fun with their teams. This last weekend, we also participated in the Eugene Field Family Dash, which was a wonderful opportunity to support the school and be active at the same time. We keep a bin in the garage filled with softball supplies, jump ropes, a soccer ball, a kick ball, basketballs and other fun active toys. The kids love to go out to play in their free time.

How do you balance kids’ activities and family time? We try to limit our level of busIness so we can be sure to be a family first and involved in the activities

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second. We also treasure our time with our church family and make sure that we prioritize that time before our time with activities as well. Thankfully most of the activities we participate in are enjoyed as a family.

What does a typical family meal look like? I have always loved to cook, and I think that has helped me to maintain better-balanced meals for my family. We rarely eat out and avoid the fast food scene as much as possible. I found a few tricks that have helped me tremendously. Many of the recipes that I make are relatively fast and have only a few ingredients, but browning the beef and cooking up the chicken was the step that created a mess and took the longest. Instead of going through the process with each of the meals that I would make, I decided to brown eight pounds of beef at a time in my crock pot, rinse it in hot water, drain it and package it in one and two pound packages. I did a similar process by grilling several chicken breasts, shredding the meat and then

freezing it in plastic containers with water or broth covering the meat fully. This is a time saver and the meat is drained and healthy. The other trick that I learned was to always keep fresh fruit and veggies on hand so I can supplement any meal that I would make to round out the four food groups.

How do you incorporate healthy meals into your family’s busy schedule? I find 4-5 recipes each time I head to the grocery store that I am planning to make. I then pick up all of the items needed. Sometimes I also will plan to make meals that are enough for two days, so I cook once and we are able to eat twice. If I look at our schedule, it is easy to see when it will be harder to find the time to cook and I can plan to do some extra cooking the day before.

Do you have any picky eaters in your family? If so, how do you create balanced meals for them? I have tried to introduce my family to a large variety of foods within each

of the food groups and for the most part, this has really paid off. We have had to set ground rules for the kids to encourage her to at least try a portion of the main food item that is being served. We usually make her eat half of the serving. If she still doesn’t like it, we then supplement the food with other healthy foods that I have on hand.

How has being an active family impacted your life, and/or what do you hope your children have learned through being active as a family? It has been such a blessing to be a part of this family. The memories that we make as we travel through our days together are remarkable. I look forward to making more memories together as our young family grows. I can only imagine that our children will take our breath away as they incorporate activity and adventure into their own families as they grow. What a beautiful legacy that we have been privileged to share with them. n

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What to Do? f r i d g e

m a g n e t h e re

Do want to see YOUR event listed HERE? Email us at: [email protected] note that all events are current as of press date. The Hood Magazine publishes the most recent information provided. Please remember to call ahead to confirm event details.

Preschool Elementary Middle School All Age GroupsSunday, July 1

5pm-6:30pm....................................................................Fit Families: Family Swim, Frank Olson Pool, Cost of pool admission

Monday, July 2

8am-9am.....................................................................................................Kids Eat Free Breakfast, YWCA* - Same time Mon-Fri

11am-1pm.....................................................................Free Picnic Lunch, Drake Park, ages 18 and younger *- Same time Mon-Fri

11am - 1pm......................................................................................................Kids Eat Free Lunch, YWCA *- Same time Mon-Fri


6:30pm-7:30pm..................Create Your Own Entry for the Fourth of July Parade, Heritage Park, $5/entry (preregistration required)

Tuesday, July 3

10am-11am..................................................................................................................................Storytime, Child’s Play Toys

1pm - 4pm.................................................................................Tie Dye Tuesdays, Brookings Children’s Museum of South Dakota

Wednesday, July 4


Thursday, July 5

8am-10am.............................................................................................. Free Speech and Language Screenings, Theratime Inc.

Friday, July 6

5pm-6:30am....................................................................Fit Families: Family Swim, Frank Olson Pool, Cost of pool admission

5pm-8pm........................................................................................................................Free First Friday, Washington Pavilion

6pm-8:30pm......................................................................................................................Block Party, Eastbank (Downtown SF)

7pm-10pm........................................Kids’ Night Out, Star Performance Complex, ages 3+, $15/child (preregistration required)

7pm.......................................................................................................................................................................Catfish Bay

Saturday, July 7

9am-12pm......................................................................................................Build a Moving Truck, Home Depot, ages 5-12

10:15am-11am..............................................................Story Time, Washington Pavilion, ages pre-K (preregistration required)

10:15pm-10:45am.................................................................................Story Time: Ten Terrible Dinosaurs, Washington Pavilion

1pm-4pm...................................................................................Animal Enrichment Day, Great Plains Zoo, Cost of zoo admission

9:15pm-11:30pm.............................................................................................Moonlight Movies- Kung Fu Panda 2 Fawick Park

Monday, July 9

6:30am-6pm ..........................................................................................................YES How the World Works! Summer Camp* Eastside Learning Center, $115 full-time (preregistration required) Camp Dates 7/9-13

9am-12pm....................Defying Gravity Class*, Washington Pavilion, ages 8-10, $93(preregistration required) Camp Dates 7/9-13

9am-5pm...............Musical Theater Camp*, Washington Pavilion, ages 8-13, $305 (preregistration required) Camp dates 7/9-20

9pm-12pm...........Pottery Play Class, Washington Pavilion, ages 6-7, $103 (preregistration required) Camp Dates 7/9-13

10am-11am...........................Kids’ Mart (Music + Art), Museum of Visual Materials, ages 5-7, $10 (preregistration required)

10am-11am..........Triathlon Training for Gradeschoolers*, Kuehn Park Pool, ages 6-9, $10 (preregistration required) Also July 11

1pm-4pm..Art Voyagers: Masterpiece Maker*, Washington Pavilion, ages 8-10, $93 (preregistration required) Camp Dates July 9-13

10:30am-12:00pm.........................................................Play Group, Parks & Rec, Kuehn Community Center, infant to Pre-K

6:30pm-7:30pm........................................................Behind the Scenes Tour, Old Courthouse Museum (preregistration required)


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* Asterisks indicates the event repeats multiple days... same time

Preschool Elementary Middle School All AgesTuesday, July 10


10am-10:45am...........Toddler Art*, Washington Pavilion, ages 1-3, w/adult, $38 (preregistration required) Camp Dates July 10, 17, 24

11am-12pm..................................................Mud Club Angry Bird, Color Me Mine, ages 10-14, $25+tax (preregistration required)

1pm-2pm................................................................................................................The Waterspout Puppet Show, Main Library

6pm-8pm...............................Bike Bonanza, Pasley Park Shelter to Tomar Park Shelter, ages 10-13, $10 (preregistration required)

7pm-8pm.............................................................................Snow White and the Seven Dwarfs, McKennan Park Bandshell

Wednesday, July 11

10am-11am...........................Egg-celent Crafts and Snacks, Museum of Visual Materials, ages 5-7, $10 (preregistration required)

10am-11am.............................................................................Snow White and the Seven Dwarfs, McKennan Park Bandshell

10:15am-11:15am...........................................................................................The Waterspout Puppet Show, Oak View Library


6:30pm-9pm............................................................................................Wacky Wednesday Water Carnivals, Frank Olson Pool

Thursday, July 12

8am-10am............................................................................................Free Speech and Language Screenings, Theratime Inc.

10:30am-11:30am......................................................................................Pockets Full of Fun, Sherman Park, ages 6 & under

11am-12pm............Color Me Kids Flower Pot Gumball Machine, Color Me Mine, ages 6-12, $20+tax (preregistration required)

1pm-2pm.............................................................................................................The Waterspout Puppet Show, Ronning Library

Friday, July 13

All Day...........................Sioux Falls Parks and Rec Youth Triathlon, Kuehn Park Pool, ages 6-18, $10 (preregistration required)

7pm.......................................................................................................................................................................Catfish Bay

7pm-10pm..........................................Kids’ Night Out, Star Performance Complex, ages 3+, $15/child (preregistration required)

Saturday, July 14

All Day..................................................................................................................................Kidgits Safe Summer!, Empire Mall

8am-9am................................................................Theatre games, Sioux Empire Community Theatre, Pre-K to 2nd) grade

9am-12pm............................................................................................The Great Cardboard Boat Race, Kuehn Pool, ages 7+

9:30am-10:30am.........................................................................................................Lapsit, Main Library, ages 6-24 months

10am-11am.............................................................................Broadway Dance, Sioux Empire Community Theatre, grades 3-5

10am-11am.....................................................Build and Grow: Kung Fu Panda Spinning Attack, Lowe’s (preregistration required)

10am-11am......................................................Paint Me A Story, Color Me Mine, ages 3-6, $20+tax (preregistration required)

10am-11am................................................................................Readers Theatre, Sioux Empire Community Theatre, grades 6-8

10am-11am.........................................................................................Stagecraft, Sioux Empire Community Theatre, grades 6-8

10:15am-11am...................................................................Story Time, Washington Pavilion, ages pre-K (preregistration required)

10:15am-10:45am....................................................................................Story Time: Becoming Butterflies, Washington Pavilion

12pm-1pm..................................................................................Broadway Dance, Sioux Empire Community Theatre, grades 6-8

12pm-1pm..............................................................................Musical Exploration, Sioux Empire Community Theatre, grades 3-5

2pm-3pm...................................................................................Character Voices, Sioux Empire Community Theatre, grades 6-8

4pm-5pm...........................................................................Musical Exploration, Sioux Empire Community Theatre, grades 6-8

4pm-5pm......................................................................................Stage Combat, Sioux Empire Community Theatre, grades 6-12

9:15pm-11:30pm.................................................................................................Moonlight Movies-Big Miracle, Fawick Park

Sunday, July 15

6:30am-6pm.................................................Build and Grow: Kung Fu Panda Spinning Attack, Lowe’s (preregistration required)

Monday, July 16

9am-12pm...........................Mythbusters*, Washington Pavilion, ages 8-10, $93 (preregistration required) Camp Dates July 16-20.

9:30am-11am...............Kids Glass Kamps*, Dakota Stained Glass, ages 10+, $80 (preregistration required) Camp Dates July 16-19

10am-11am.....................................Cardboard Cut Outs, Museum of Visual Materials, ages 5-7, $10 (preregistration required)

10am-4pm....................Fit Kids Kamp*, YWCA, ages 3-5, $80/$70 for members (preregistration required) Camp Dates July 16-19

10:30am-11:30am...................................................................................Pockets Full of Fun, Laurel Oak Park, ages 6 & under

Preschool Elementary Middle School All Ages1pm-4pm..........................Glamour Girls*, Washington Pavilion, ages 6-7, $93 (preregistration required) Camp Dates July 16-20


Tuesday, July 17

10am-11am.......................................................................Farmer Frank and the No-Good Raccoons, McKennan Park Bandshell

1pm-4pm.................................................................................Tie Dye Tuesdays, Brookings Children’s Museum of South Dakota

Wednesday, July 18

10am-11am.......................................................................Farmer Frank and the No-Good Raccoons, McKennan Park Bandshell

1pm-2pm.............................................................................................................The Waterspout Puppet Show, Caille Library

Thursday, July 19

8am-10am............................................................................................... Free Speech and Language Screenings, Theratime Inc.

Friday, July 20

9am-11am.......................................................................................................Book Walk, Downtown Greenway Amphitheater

Saturday, July 21

9:30am-10:30am..........................................................................................................Lapsit, Main Library, ages 6-24 months


9:15pm-11:30pm..............................................................................................................Moonlight Movies-Cars, Fawick Park

Monday, July 23

9am-12pm...Art Explorers: Art Through the Ages*, Washington Pavilion, ages 6-7, $93 (preregistration required) Camp Dates July 23-27

9am-12pm....Bones, Body & Biology*, Washington Pavilion, ages 8-10, $93 (preregistration required) Camp Dates July 23-27

10am-11am......Let’s Explore, Museum of Visual Materials*, ages 5-7, $25 (preregistration required) Continues on July 24 and 25

10am-6pm................................................................Navy Day at the Zoo, Great Plains Zoo, Cost of admission/Free w/Military Id

1pm-4pm.....................Awesome Ologies*, Washington Pavilion, ages 6-7, $93 (preregistration required) Camp Dates July 23-27

Tuesday, July 24

11am-12pm.............................Adam White Magic Show, Maricar Community Center *Various locations and times July 24-26

2pm-3pm............................................................Water Bottle Rockets, Main Library, 2nd graders and up (preregistration required)

Thursday, July 26

10:05am-10:35am................................................................................................................Family Storytime, Ronning Library

Friday, July 27

10:15am-11:15am.................................................................................................Phil Baker Family Concert, Oak View Library

7pm.......................................................................................................................................................................Catfish Bay


Saturday, July 28

9am-5pm..........................................................................................Family Fest, W.H. Lyon Fairgrounds (‘Hood will be there!)

9am-5pm.....................................................................................Science Fest, Sanford Research Center (‘Hood will be there!)

9:15pm-11:30pm.....................................................................................................Moonlight Movies-Spiderman, Fawick Park

Sunday, July 29

11am-4pm................................................................................................Canton Area Car Show, Canton (‘Hood will be there!)

1pm-2pm.Super Science Sunday, Brookings Children’s Museum of South Dakota, Cost of Museum Admission *Shows at 2, 3 & 4pm

6:30pm-9pm.......................................................................Super Soaker Sunday Nights, Spellerberg Pool, Cost of pool admission

Monday, July 30

6:30am-6pm..YES Dirty Jobs! Summer Camp*, Eastside Learning Center, $115 FT/$88 PT (preregistration required) Camp Dates 7/30-8/3

9am-12pm.............Animals & Insects*, Washington Pavilion, ages 6-7, $93 (preregistration required) Camp Dates 7/30-8/3

10am-12pm....................................Plant. Eat. Create., Museum of Visual Materials, ages 8-12, $35 (preregistration required)

1pm-4pm..............................Grossology*, Washington Pavilion, ages 8-10, $93 (preregistration required) Camp Dates 7/30-8/3

1pm-4pm........Pottery Play*, Washington Pavilion, ages 6-7, $103 (preregistration required) Camp Dates 7/30-8/3

Tuesday, July 31

All Day.............................................................................Coloring Contest Pages Due, Featured at 73rd Annual Sioux Empire Fair

All Day...............................................................SCUBA Splash Party, Kuehn Park Pool, ages 8+, $15 (preregistration required)

10am-11am....................................................................................................................................Storytime, Child’s Play Toys

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Preschool Elementary Middle School All AgesWednesday, August 1

6:30pm-9pm....................................................................................................Wacky Wednesday Water Carnivals, Kuehn Pool

Thursday, August 2

8am-10am........................................................................................... Free Speech and Language Screenings, Theratime Inc.

Friday, August 3

10am-12:30pm.................................................................Playtime at Pioneer, Pioneer Park, ages 10 & under, 6 & under w/adult

6pm-8:30pm...................................................................................................................Block Party, Eastbank (Downtown SF)

Saturday, August 4

All Day.............................................................Come vote for your favorite coloring page, Sioux Empire Fair; Fair Dates 8/4-8/12

Sunday, August 5

All Day..........................................................................................................................Sioux Empire Fair; Fair Dates 8/4-8/12

6:30pm-9pm.........................................................................Super Soaker Sunday Nights, Spellerberg Pool, Cost of pool admission

Monday, August 6


6pm-8pm.......................................................................................................................Kids’ Nite in the Park, McKennan Park

6:30am-6pm..YES Body Science! Summer Camp*, Eastside Learning Cntr, $115 FT/$88 PT (preregistration required) Dates 8/6-8/11

11am-12pm.........................................Rock and Roll, Museum of Visual Materials, ages 8-12, $15 (preregistration required)

Tuesday, August 7


11am-12pm..................................Mud Club Funky Fish Plaque, Color Me Mine, ages 10-14, $25+tax (preregistration required)

11am-12:30pm....................................Synchronized Swimming Clinic, Spellerberg Pool, ages 6-18, $20 (preregistration required)

Wednesday, August 8

All Day.............................................................Vote for your favorite coloring page, Sioux Empire Fair; Fair Dates 8/4-8/12

10am-12pm.................................................................................................................................Phil Baker, Sioux Empire Fair

11am-12:30pm....................................Synchronized Swimming Clinic, Spellerberg Pool, ages 6-18, $20 (preregistration required)

Thursday, August 9


11am-12pm..............................................................................................................Build Your Own Charm, Sioux Empire Fair

11am-12pm...........Color Me Kids Back to School To-Do Chart, Color Me Mine, ages 6-12, $20+tax (preregistration required)

1pm-2pm..................................................................................................................Daycare Extravaganza, Sioux Empire Fair

Friday, August 10


10am-12pm.................................................................................................................................Phil Baker, Sioux Empire Fair

11am-12pm..............................................................................................................Build Your Own Charm, Sioux Empire Fair

1pm-2pm...........................................................Parents & Kids Bread in a Bag, Sioux Empire Fair (preregistration required)

Saturday, August 11


All Day................................................................................................................................Kidgits Back to School!, Empire Mall

All Day...........................................................Stupendous Race Through Our Parks, Pasley Park Shelter (preregistration required)

10am-11am.......................................................................Build and Grow: Shrek Dragon Ride, Lowe’s (preregistration required)

10am-11am.......................................................Paint Me A Story, Color Me Mine, ages 3-6, $20+tax (preregistration required)

10:15am-10:45am.........................................................................Story Time: Where To, Little Wombat?, Washington Pavilion

9:15pm-11:30pm.....................................................................................................Moonlight Movies-Wall-e, Fawick Park

Sunday, August 12


1pm-2pm.........................................................................................................................Haystack Scramble, Sioux Empire Fair

1pm-2pm...................................................................................................................Let’s Paint Make & Take, Sioux Empire Fair

2pm-3pm.........................................................................Build and Grow: Shrek Dragon Ride, Lowe’s (preregistration required)

2pm-3pm....................................................................................................World’s Biggest Little Rodeo, Sioux Empire Fair

3pm-4pm........................................................................................................................Kid’s Tractor Pull, Sioux Empire Fair

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Preschool Elementary Middle School All Ages3pm-4pm......................................................Youth Lego Contest, Sioux Empire Fair, ages 14 & under (preregistration required)

4pm-5pm...................................................................................Champions Forever Basketball Trick Show, Sioux Empire Fair

Tuesday, August 14


Thursday, August 16


Friday, August 17

7pm.......................................................................................................................................................................Catfish Bay

Saturday, August 18

10:15am-11am..............................................................Story Time, Washington Pavilion, ages pre-K (preregistration required)

10:15am-10:45am..........................................................Story Time: Saturday Night at the Dinosaur Romp, Washington Pavilion

9:15pm-11:30pm............................................................................................................Moonlight Movies-Hugo, Fawick Park

Tuesday, August 21


Thursday, August 23


Friday, August 24

7pm.......................................................................................................................................................................Catfish Bay


Saturday, August 25

7:30am-12:00pm..............................................................Eastern South Dakota Heart Walk, Falls Park (preregistration required)


9:15pm-11:30pm..............................................................................................Moonlight Movies-The Blind Side, Fawick Park

Sunday, August 26

10am-11am...................................................................Build and Grow: Shrek Onion Carriage, Lowe’s (preregistration required)

Tuesday, August 28


Thursday, August 30


Friday, August 31

7pm.......................................................................................................................................................................Catfish Bay

7pm-10pm.......................................Kids’ Night Out, Star Performance Complex, ages 3+, $15/child (preregistration required)

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Now that the sun is warming up the region, it’s the perfect time to think about just how damaging the sun can be if you’re not careful. Make sure to take the necessary precautions to protect yourself from sunburns and heat-related illness.

According to Dr. Michelle Wanna, a dermatologist with Avera Medical Group Dermatology Sioux Falls, sunscreen should be worn every day. Here are a few key things to remember while having fun in the sun:• No tan is a safe tan. • You do not have to be sunburned to cause sun damage.

A tan is the body’s way of trying to protect itself from the sun.

• Sun exposure is cumulative over time and can lead to skin cancer, wrinkles, and age spots.

• Avoid exposure during the peak hours of the day (10 a.m.- 4 p.m.).

• Use caution near the water or sand as these reflect the sun’s rays.

When Using Sunscreen:• Choose a broad-spectrum sunscreen, blocking both UVA

and UVB rays, SPF 30 or higher. • Apply 15-30 minutes prior to going outdoors. • One ounce, or a shot glass full, is required to cover the

exposed areas of skin appropriately.

• Sunscreens should be reapplied at least every two hours or after swimming or perspiring heavily.

• Use lip balms with SPF 30 or higher.• Children under one year of age should not have sun

exposure. If you can’t avoid the sun, only use sunscreens containing zinc oxide.

Remember, sunburn in a very light-skinned person may occur in less than 15 minutes of midday sun exposure, while a dark-skinned person may tolerate the same exposure for hours. Be sure to cover any exposed areas of skin with at least SPF 30 sun block. Hats and sunglasses are also recommended to minimize your exposure to harmful rays.

Sunburn Treatments: • Try taking a cool shower or bath or placing wet, cold

wash rags on the burn. • Avoid products that contain benzocaine, lidocaine or

petroleum (like Vaseline). • If blisters are present, dry bandages may help prevent

infection. • If your skin is not blistering, moisturizing cream may be

applied to relieve discomfort. • Over-the-counter medications, like ibuprofen, may help to

relieve pain from sunburn. (Aspirin should be avoided in children who are running a fever.) n

by Greta Stewart, Avera McKennan Hospital & University Health Center

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605-330-2700 • [email protected] • www.LsssD.org

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“Thanks to Consumer Credit Counseling Service,

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about my finances.”

by Shaina Herrmann, shainasdeals.com

NUTRITIONALBang for your Buck

We may not always realize it but nutrition plays an incredibly crucial part in our overall health. It affects everything we do 24 hours a day, 7 days a week. Consuming nutrient rich foods is one of the best ways to care for your body. Unfortunately, these delicious and nutritious foods often come at a much higher price. Though the cost may be higher, there are many ways to save on nutritious foods!

• Frozen fruits and vegetables are just as fresh and nutritious and are oftentimes more affordable.

• If you have the time and the space, grow your own vegetables and herb garden! The result is the same quality nutritious food for a frac-tion of the normal price.

• Produce is cheapest when it is in season. Shop at local farmer’s markets, buy it in bulk, freeze, and enjoy during the off-season.

• Save on grains such as barley, rolled oats, and brown rice from bulk bins in the grocery store.

• One other grain saving tip - by purchasing quick oats in bulk over packets of instant oatmeal you’ll save up to 50% on your oatmeal. Just add your own toppings!

• Produce that is prepackaged, pre-sliced, or pre-washed will always come at a higher price. Buy prepackaged produce only if you need to. Doing the work yourself does not always take as much time one may assume.

• Many stores are now offering cheaper store brand versions of organic and natural canned and boxed foods. Natural products are not always going to be nutritious so keep an eye on the ingredients when purchasing foods such as these.

• High quality meat is not cheap. One way to save is to buy less of it and spread it throughout multiple meals. If possible, use less meat than the recipe calls for by adding extra vegetables, beans, or lentils.

• One other way to save is by purchasing organic and natural foods in bulk through companies such as AzureStandard.com, Vitacost.com, and Amazon Grocery. n

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Just as you would follow a fitness routine for your health, it is necessary to take the same approach to your finances. It is as easy as 1–2–3...

Being Fiscally Fit means:1. Practice using a spending plan. True knowledge of where your money goes each month is essential, not to mention empowering.• At the beginning of the month,

write out your bills and anticipated expenses for the month ahead.

• As the month progresses, come back to your plan and write in what you actually spent. Remember: Track, track, track.

• Add up your expenses. This is the most important step to making change. Perhaps you will notice that the $5 a day you’re spending for lunch could be put to better use elsewhere in your budget.

2. Establish healthy credit habits. Good credit is earned through responsible money management over time. There are no quick fixes, but the rewards come as future offers of credit, including ideal interest rates on those offers.• Know what you own vs. what you

owe (net worth).• Pay down/off existing debts while

avoiding new debt.• Pay bills on time (payment history is

35% of your credit score!)• Remember: stability and responsi-

bility are things creditors look for in an ideal consumer.

3. Build wealth with savings. Why save? Savings improves our financial flexibility. The key to saving

is to start early, start small ($1, $5, $10…) Once you have made that investment in yourself and your future, you are not as likely to slip. Savings gives us the opportunity to achieve fu-ture goals, such as higher education. • Emergencies happen to everyone,

no exceptions. Knowing there is money in the bank for you to rely on can lessen the stress in unexpected situations.

• Aim to build a reserve fund of 3 to 6 months living expenses.

• Retirement - plan accordingly and begin building retirement funds now.

Overall fiscal fitness will take time and effort, but is well worth it. Set realistic goals, build upon wins, learn from loses, and keep stretching yourself. To further your goals, you may need to call in a trainer. Lutheran Social Services Consumer Credit Counseling Service offers education opportunities monthly, as well as the option to meet one-on-one with a counselor, if desired. In addition to the three steps of fiscal fitness, the following checklist may help you stay on track.

Annually• Review your will.• Organize bills or important

documents using envelopes, an ac-cordion file, a filing cabinet, folders or 3-ring binder, and label and date each file.

• Protect your information. Always shred any old bills or documents.

• Review insurance policies and update if necessary.

• April is tax time; the perfect “spring cleaning” opportunity to re-group your financial affairs.

• Check in on your goals. For ex-ample, how is your retirement plan shaping up?

Monthly• Pay bills on time and in full.• Balance checkbook and related

accounts.• Review your spending plan; include

income and expenses. Remember the steps: anticipate monthly expenses, track as you spend and add up the totals. Then revise as necessary. Savings = $______

Daily/Weekly• Spend wisely and remain in control.• Track expenses; write them into

your spending plan as you go.• File bills, receipts, etc., to stay

organized and reduce clutter.• Treat mail and trash carefully -

protect your information.• Use a calendar to visualize when

paychecks arrive and when bills are due.

Bonus Strength Training• Attend CCCS seminars to avoid the

fiscal fitness plateaus.• Homeownership - this is the largest

single asset most people will own.• Meet with an expert regarding re-

tirement planning; i.e. 401(k), Roth IRA, mutual funds, Social Security.

• Investments are like vegetables; variety is best. Consult an expert to see which options make sense for you. n

by Marley Prunty-Lara, Lutheran Social Services of SD

FISCAL FITNESS

A Wellness Plan to

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SHOPPING LIST (by recipe) Dinner Recipes & Dessert Recipes

Smarter Sloppy Joes12 oz. 90% lean ground beef1 large onion2 c. finely chopped cremini mushrooms5 plum tomatoes2 tbsp. all-purpose flour1/2 c. water1/4 c. cider vinegar1/4 c. chili sauce1/4 c. ketchup8 whole-wheat hamburger buns

Made over Mac N Cheese8 oz. whole-wheat elbow noodles1 (10 oz.) package frozen broccoli1 3/4 c. low-fat milk3 tbsp. flour1/2 tsp. garlic powder 1/2 tsp. salt1/4 tsp. ground white pepper3/4 c. shredded extra-sharp cheddar cheese1/4 c. shredded Parmesan cheese1 tsp. Dijon mustard

Perfect Pizza1 lb. prepared whole-wheat pizza dough1 c. canned unseasoned pumpkin puree1/2 c. no-salt added tomato sauce1/2 tsp. garlic powder1 c. shredded part-skim mozzarella cheese1/2 c. grated Parmesan cheese2 oz. sliced turkey pepperoni

Baked Apples4 medium apples1/3 c. packed brown sugar1/2 c. quick-cooking oats3 tbsp. softened butter1/3 c. chopped walnuts1/2 tsp. cinnamon1/4 tsp. nutmegjuice from 1/2 lemon 1/2 c. apple juice

Chocolate Strawberries20 or so clean, dry strawberries (with tops in tact)1/2 lb. semi-sweet chocolate

Deceptively Delicious Browniesnonstick cooking spray3 oz. semisweet or bittersweet chocolate1/2 c. carrot puree1/2 c. spinach puree1/2 c. firmly packed light or dark brown sugar1/4 c. unsweetened cocoa powder2 tbsp. trans-fat free soft tub margarine spread2 tsp. pure vanilla extract2 large egg whites3/4 c. oat flour, or all-purpose flour1/2 tsp. baking powder1/2 tsp. salt

check if adding to list


Homemade Fish Sticks canola oil cooking spray1 c. whole-wheat dry breadcrumbs1 c. whole-grain cereal flakes1 tsp. lemon pepper1/2 tsp. garlic powder1/2 tsp. paprika1/4 tsp. salt1/2 c. all-purpose flour2 large egg whites1 lb. tilapia fillets

Turned up Tacos12 taco shells80% lean ground turkey, seasoned with taco seasoning3 c. shredded romaine lettuce3/4 c. shredded reduced-fat cheddar cheese3/4 c. diced tomatoes3/4 c. prepared salsa1/4 c. diced red onion

Mango Fro-Yo Popsthe flesh of 1 ripe mango1 c. vanilla yogurtthe juice of 1/2 a lime and a few scrapings of its zest 2 tbsp. sugar1/4 tsp. vanilla

Gluten-Free Banana Split CupcakesBATTER 1/2 c. coconut flour 1 tbsp. arrowroot powder 1/4 tsp. sea salt 1/2 tsp. baking soda 4 large eggs 1/2 c. agave nectar 1 tbsp. vanilla extract 1/2 c. finely chopped fresh strawberries Gluten-free chocolate sprinkles 1 banana 8 cherries (fresh or frozen)WHIPPED CREAM FROSTING 1 c. heavy cream 2 tbsp. agave nectar

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Dinner RecipesYour favorites gone healthy!

Dessert RecipesHealthy desserts all kids love!

eats


Smarter Sloppy Joes Ingredients12 oz. 90% lean ground beef1 large onion, finely diced2 c. finely chopped cremini mushrooms5 plum tomatoes, diced2 tbsp. all-purpose flour1/2 c. water1/4 c. cider vinegar1/4 c. chili sauce1/4 c. ketchup8 whole-wheat hamburger buns Directions Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes. Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes. Serve warm on buns.

Made Over Mac N CheeseIngredients8 oz. whole-wheat elbow noodles1 (10 oz.) package frozen, chopped broccoli1 3/4 c. low-fat milk, divided3 tbsp. flour1/2 tsp. garlic powder1/2 tsp. salt1/4 tsp. ground white pepper3/4 c. shredded extra-sharp cheddar cheese1/4 c. shredded Parmesan cheese1 tsp. Dijon mustard Directions Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue

cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more. Meanwhile, heat 11/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and

cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in cheddar, Parmesan and mustard until the cheese is melted. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Ingredientscanola oil cooking spray

1 c. whole-wheat dry breadcrumbs

1 c. whole-grain cereal flakes

1 tsp. lemon pepper

1/2 tsp. garlic powder

1/2 tsp. paprika

1/4 tsp. salt

1/2 c. all-purpose flour

2 large egg whites, beaten

1 pound tilapia fillets (cut into 1/2 by 3 inch strips)

Directions Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.

Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Dinner Recipes

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Perfect Pizza Ingredients1 lb. prepared whole-wheat pizza dough1 c. canned unseasoned pumpkin puree1/2 c. no-salt added tomato sauce1/2 tsp. garlic powder1 c. shredded part-skim mozzarella cheese1/2 c. grated Parmesan cheese2 ounces sliced turkey pepperoni Directions Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray. Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes. Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined. Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

Turned up TacosIngredients12 Taco Shells80% Lean Ground Turkey, seasoned with Taco Seasoning3 c. shredded romaine lettuce3/4 c. shredded reduced-fat cheddar cheese3/4 c. diced tomatoes3/4 c. prepared salsa1/4 c. diced red onion Directions To assemble, fill each taco shell with (in any order): a generous 3 tbsp. seasoned turkey, 1/4 c. lettuce, 1 tbsp. cheese, 1 tbsp. tomato, 1 tbsp. salsa, 1 tsp. onion.

Chocolate StrawberriesIngredients20 or so clean, dry strawberries (with the top in tact)1/2 lb. semi-sweet chocolate, chopped Directions Place chocolate in the top of a double-boiler or a heat-proof bowl

set over a pan of simmering water. Stir chocolate until melted, about 5 minutes. Line a cookie sheet or tray with waxed paper or parchment paper. Dip strawberries, one at a time, into the melted chocolate. These can also be dipped into nuts or sprinkles once they are coated in chocolate. Set on paper lined tray and chill for 20 minutes until set.

Directions Preheat the oven to 350°F. Coat an 8x8-inch baking pan with cooking spray.

Melt the chocolate in a double boiler or over a very low flame.In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes. Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.

Recipe taken from the book, “Deceptively Delicious”

IngredientsNonstick cooking spray

3 oz. semisweet or bittersweet chocolate

1/2 c. carrot puree (After peeling and trimming the ends, steam for 10-12 minutes and then puree in a food processor for 2 minutes)

1/2 c. spinach puree (Steam for 30 to seconds, then puree in a food processor for 2 minutes)

1/2 c. firmly packed light or dark brown sugar

1/4 c. unsweetened cocoa powder

2 tbsp. trans-fat-free soft tub margarine spread

2 tsp. pure vanilla extract

2 large egg whites

3/4 c. oat flour, or all-purpose flour

1/2 tsp. baking powder

1/2 tsp. salt

Dinner Recipes ctd.

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Baked ApplesIngredients4 medium apples1/3 c. packed brown sugar1/2 c. quick-cooking oats3 tbsp. softened butter1/3 c. chopped walnuts1/2 tsp. cinnamon1/4 tsp. nutmegjuice from 1/2 a lemon

1/2 c. apple juice Directions Preheat oven to 350° F. Wash, peel the apples halfway, and remove the cores, taking care not to pierce through the bottom of the apple. Make a nice wide core, so there is plenty of room for the filling. In a medium bowl, mix together the brown sugar, oats, butter, walnuts, spices and lemon juice until crumbly. Divide mixture equally between the apples, mounding it a bit. Place apples in an 8 x 8 inch baking pan and pour the apple juice all around the bottom. Bake for 45 minutes, or until tender. Serve warm with gently whipped cream spooned over the top.

Mango Fro Yo PopsIngredientsthe flesh of 1 ripe mango1 cup vanilla yogurtthe juice of half a lime and a few scrapings of its zest2 tablespoons (more or less) sugar

1/4 teaspoon vanilla Directions Mix all the ingredients in a blender until smooth. Taste the mixture for sweetness: it should taste sweeter than you want the finished popsicle to taste, since freezing will dull the sweetness a bit. Add more sugar if it needs it, or a bit more limejuice or zest if needed. Pour into popsicle molds and freeze for 4 hours. When ready to eat, run molds briefly under hot water to loosen pop.

Dessert Recipes

IngredientsBatter

1/2 c. coconut flour

1 tbsp. arrowrootpowder

1/4 tsp. sea salt

1/2 tsp. baking soda4 large eggs1/2 c. agave nectar1 tbsp. vanilla extract1/2 c. finely chopped fresh strawberriesGluten-free chocolate sprinkles1 banana, cut into 16 slices8 cherries (fresh or frozen)

Whipped Cream Frosting1 c. heavy cream2 tbsp. agave nectar(In a deep bowl, whip the cream and agave nectar with a handheld mixer for 2 to 3 minutes, until it is thick and fluffy and soft peaks form. Use immediately ,using a spoon for dollops or a pastry bag for swirls. Or store in a glass Mason jar in the refrigerator for up to 24 hours.)

Directions Preheat the oven to 350 F. Line 8 muffin cups with paper liners.

To make the batter, in a large bowl, combine the coconut flour, arrowroot powder, salt and baking soda. In a medium bowl, whisk together the eggs, agave nectar, and vanilla extract. Blend the wet ingredients into the coconut flour mixture with a handheld mixer until thoroughly combined, then fold in the strawberries.

Scoop 1/4 c. of batter into each prepared muffin cup. Bake for 20 to 25 minutes, until a toothpick inserted into the center of a cupcake comes out with just a few moist crumbs attached. Let the cupcakes cool in the pan for 1 hour.

To decorate the cupcakes, pipe or add a big dollop of Whipped Cream Frosting (equivalent to 2 heaping tablespoons) on top of each cupcake, then cover with chocolate sprinkles. Place 2 banana slices in the whipped cream on each cupcake. Top with a cherry and serve immediately.

Recipe from Gluten-Free Cupcakes

(605) 338-8061YouthEnrichment.org

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family


Parents and families are busier than ever these days, making healthy lifestyles hard to follow. But healthy lifestyle choices are especially important – they not only help your family look and feel better, but they also help to prevent cancer. Does your family need a healthy pick-me-up? Try these three easy tips to make family fitness and nutrition a priority.

1. Add exercise to family outings.What do you do for family outings? Do you go out for supper? See a movie? See if you can spice up family time by adding a little exercise to your outings. Pack up a picnic and go for a hike in a nearby park. Bring a Frisbee or a ball and play catch. Take the kids for a walk around the zoo or local gardens. Do you have a dog? Even better! Turn dog-walking into family time.

2. Eat more fruits and vegetables.The American Cancer Society recommends five servings of fruits and vegetables every day. Need some ideas on how to get your family to eat them? Try adding berries or a sliced banana to their cereal, or have apples and carrot sticks on hand for healthy snacks. Low-fat frozen yogurt with berries

is a tasty yet healthy dessert idea. For a side dish, try this refreshing fruit salad:

Fruit salad with poppy seed dressingIngredients:8 cups of fresh fruit, cut into bite-sized pieces (peaches,

oranges, pineapple, grapes, berries – anything you like)2 and 2/3 cups of low-fat vanilla yogurt1 teaspoon of poppy seeds

Directions:1. Combine a fruit in a large bowl.2. In a smaller bowl, mix poppy seeds into yogurt with a

whisk or spatula.3. Spoon a serving of fruit salad into individual serving

dishes, then pour two to three tablespoons of yogurt mixture over the fruit. You can also set out the fruit salad and yogurt dressing separately and let your kids serve themselves. Enjoy!

This recipe makes eight cups and serves eight. Each serving has approximately 184 calories and 1.5 grams of fat.

by Char Hofer, American Cancer Society

KEEp yOUR FAMILy HEALTHySimple Steps to

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I have struggled with my weight for a long as I could remember, which is why being healthy is the biggest priority in my life. I know that most people say that their families or kids are their biggest priority in life and while that’s true for me as well, I know that if I don’t put myself first (yes, I said ME first) then I’m not able to take care of my family to the best of my ability. I make sure I’m at my best so I can give my best. I only wish I would have started sooner. But of course we all say that. Truth be told, I don’t think I was “ready” or even “willing” all those years before when I tried to lose weight, or even the times when I knew I needed to do something about my health and that I was only getting bigger and ignoring it wasn’t helping.

My lifestyle change happened three years ago right after I had my third child. I didn’t want to use my kids or being a stay-at-home mom an excuse as to why I couldn’t find time to take care of myself. It was the exact reason why I HAD TO take care of myself. As my kids get older (my oldest being almost 9yrs old) it’s important for me to be the example of health and fit-

ness, instead of just telling them what to do to be healthy and fit. If I just told them instead of living it, it would be like a doctor lighting up a cigarette and telling you at the same time that smok-ing will kill you and you should stop. The whole saying, “seeing is believing” rings true for this. Kids are very intui-tive and know more than you think they do, they listen and see when you think they’re not. They only know what you teach them and what they see, that’s why it’s so important for me to teach them the best way I can. I don’t want them to have health issues later in life (or sooner as we’re seeing these days), I don’t want them to say, “this _____ disease runs in my family.” I want to do everything I can to prevent that. I always make it a point to teach my kids about healthy food choices, exercising and all things in moderation. I’m not a super strict household when it comes to “off limit” foods because I think that causes more issues than prevents. I’m an avid runner and have been challenging myself with 10 week run schedules for over a year now. I have them hanging up on the refrig-erator for all to see. The kids ask me

regularly how many miles I’ve run that day or week. It’s become such a part of my life, they just know that it’s something I do. They love being active as well and now that I’m in the best shape of my life, it’s easy for me to be part of that and encour-age them.

In the end, I’ve chosen to have health and fitness be a non-negotiable thing for me and my family. It’s something that needs to be present on a daily ba-sis. My family has seen me transform from a couch potato to someone who is about to run her first half marathon in a few short weeks! I’ve lost 180lbs over the past 9yrs—with 3 pregnan-cies in between. It’s been an up and down weight rollercoaster, but I’m now on a steady “maintain” train!” I’ve done lots of research over the years on how to be healthy, stay healthy and what I need to stay there. If I don’t have time to be healthy and exercise, then I’ll have to make time to be sick and deal with health problems later on. I don’t want that. I don’t want that for my kids and I don’t want them to have to deal with an ill parent that is sick due to things within my control. n

WHY I’M A HEALTHY MOMby Jillian Lemons

3. Make sunscreen a daily ritual.Sunscreen should be worn on a daily basis, not just on beach days. Keep a bottle in the kids’ bathroom, and make it part of the routine: brush hair, brush teeth, put on sunscreen. This will protect your children’s skin for years to come, and create a healthy habit.

It’s never too early or too late to start creating a healthy lifestyle for your kids. With these easy steps, you can start now! For more recipes and tips on healthier life-styles for families, visit the American Cancer Society at www.cancer.org.

parent


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Whether you live in a small town or a major city, agriculture plays an important role in the economy and in communities across the Midwest. But, even in the middle of the heartland, many people are generations removed from living on a farm.

An organization called Ag United for South Dakota along with a group of farm women called CommonGround are reaching out to South Dakotans who are interested in learning about where their food comes from by offering tours of farms across the state.

Ag United is a coalition of several South Dakota farm organizations formed in 2005 that works towards developing connections between farmers and consumers about agriculture and food production. CommonGround is a grassroots movement that links women who grow food with the women who buy it.

On these tours, participants can visit area dairy, beef, and hog farms, meet South Dakota farm and ranch families,

and learn about how food gets from the farm to the grocery stores and to families’ tables.

Ag United hopes that these experiences on farms and meet-ing farmers will help parents gain confidence about where and how their food is raised.

Farmers are committed to raising the best quality food supply for consumers, while providing the best possible care for their animals and land. There are multiple levels of checks and safeguards in place throughout the food chain to ensure the quality and safety of food sold at grocery stores. “For ex-ample, all milk is tested to ensure it doesn’t contain antibiotics before it even leaves the farm,” said Kelly Nelson of Ag United.

If you are wondering about the safety of the food you buy for your family, or have questions about how animals or crops are raised, check out the full list of tours and open house events at www.agunited.org or “South Dakota Farm Families” on Facebook. n

yOUR FOOD IS pRODUCED

Learn About Where & How

parent

by Rie Barnes

July/August 2012 | thehoodmagazine.com | 37

2501 W. 26th St., Sioux Falls, SD 57105-2498 (605) 782-2300 • 1100 West 41st St., Sioux Falls, SD 57105-6325 (605) 782-2400 www.cchs.org

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RegisteR today!at www.cchs.oRg/seRvices/univeRsity

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