September 2015
parent • child • family
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mommy gets
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1020 W. 18th St., Sioux Falls, SD 57104 www.LifeScapeSD.org
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cover 19 Mommy Gets Fit
Local moms juggling life and getting fit.
pregnancy 8 Changing Life
Through a Difficult Diagnosis Overcoming gestational diabetes.
19 child 35 Apples Galore Kid-friendly recipes.
43 Bedtime Yoga Simple stretches for better sleep.
baby 11 Jogging Strollers
Rolling in style and staying in shape.
child 16 Save Your Budget
Shop local consignment and thrift shops.
14 Developing
Coordination Cultivating a lifetime of fitness.
contents
September 2015
family 29 G et Your Food
Cravings Under Control How acupuncture can help.
5
parent 42 T op Fives
Fitness wearables, workouts at home and apps for nutrition.
44 H elping Children Develop Healthy Habits Starting young means starting strong.
46 Fit Grandparents Staying active and creating memories with family.
49 Simple Workouts Work on your fitness at home.
41 F it Family Vacations Find ways to stay active and energized.
34 Essential Oils How to get started.
50 E asy and Free Ways to Burn Calories No gym required.
43
in every issue
parent
30
40 On-The-Go Nutrition Eating healthy with little planning.
6 Welcome 30 Kara’s Kreative 32 Calendar of Events 37 Menu Planning September 2015 | thehoodmagazine.com
welcome baby
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‘HOOD HAPPENINGS A big thanks to everyone who stopped out to see us at all the fun events this summer! We had such a great time meeting you at Hot Harley Nights Family Night at J&L Harley Davidson for yarn bombing, FamilyFest at the W.H. Lyon Fair Grounds and Outdoor University at The Outdoor Campus. It’s was a fun summer connecting with our readers and the community.
President & Publisher Steffanie Liston-Holtrop Hoodlum Productions, LLC 605-366-1479 steff@thehoodmagazine.com Editor Jessica Brovold jessica@thehoodmagazine.com Art & Design Director Ally Vogel 605-759-5615 ally@allysart.com Development/Digital Media Director Jillian Lemons jillian@thehoodmagazine.com Creative/Events Director Kara Weber kara@thehoodmagazine.com Cover Photo studiofotografie Contributing Photographers studiofotografie Contributing Writers Crissy Baran, Kinsey Capaldo, Dr. Christine Duncan, Megan Forster, Shaina Herrmann, Kjersten Joachim, Michelle Kindvall, BryAnn Becker Knecht, Jennifer Long, Desiree Rohrbach, Ella Vogel Interns Desiree Rohrbach Megan Forster Distrubution courtesy of LifeScape: Andy Claflin, Brian Puetz, Brenton Newman, Ben Graff, Mitch Riley
Thanks to Calvin and Sioux Falls Mayor Mike Huether for joining us on KSFY News to talk about our July/August issue.
NEXT ISSUE:
Families that
Kaylen wants to be a chef when she grows up. She was featured in our July/August issue and went on KDLT last month to share some of her favorite recipes!
Inspire Us
Many families face difficult and life-changing situations and are forced to walk an unfamiliar path. Our October issue will feature local families who are overcoming the odds, advocating for their children and inspiring others.
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September 2015 | thehoodmagazine.com
‘Hood Panel Members Heather DeWit, Addie Graham-Kramer, Bobbi Nelson, Stephanie Spaan, Ashley Thompson, Jen Rothenbuehler, Melissa Williams, Brooke Wegener, Carrie Dragt, Wendy Alexander, Kelli Johnson, Heather Kittleson, Leah Wood 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 Production, 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 Hoodlums@thehoodmagazine.com. Magazine feedback and advertising and marketing inquiries to steff@thehoodmagazine.com. ©2015 Hoodlum Productions, LLC All Rights Reserved.
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Behavior Fitness for the Classroom Nothing affects learning more than the environment. The most motivated students still face an uphill battle when their school classrooms are chaotic and undisciplined. Learn about behavior fitness for the classroom.
Swimming For Fitness
Swimming has long been known for its physical benefits: it is a low-impact activity on joints, it builds breath support and it can build muscle mass.
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Are Your Children Shouldering a Heavy Burden? The link between post and your child’s ure health
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pregnancy
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y Start fo for a Health ur Baby and Yo
by Desiree Rohrbach, ‘Hood Intern
A Difficult Diagnosis to a Life Changing Experience
According to the CDC, gestational diabetes is a disease that affects nearly 10% of women every year. Gestational diabetes is a form of diabetes that occurs during pregnancy. It affects how your cells use glucose, causes high blood sugar, affects the health of your baby, and according to Molly Christenson: “A pain in the butt! Actually no, it’s a pain in the finger!” During pregnancy, the placenta connects the baby to the blood supply and begins to produce high levels of hormones that impair the action of insulin in your cells and raise your blood sugar. This is
why pregnant women normally experience small amounts of elevation in their blood sugar after meals. When an expectant mother is diagnosed with gestational diabetes, the placenta produces too many hormones, which can affect the growth and welfare of the baby. Last year, Molly Christenson of Sioux Falls received some shocking news. During a regular prenatal checkup, Molly was diagnosed with gestational diabetes. “At first I was freaked out,” said Christenson. “I knew this meant me and my child were at risk for type 2 diabetes so my first concern was knowing how to protect my child.” Christenson did a lot of reading, journaling, fasting, finger poking, and marking glucose levels, but she’s
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September 2015 | thehoodmagazine.com
pregnancy
ultimately thankful for her doctor and the dieticians, who helped her family eat healthier. Molly gave birth to a beautiful baby girl named Tenley, weeks before her due date. Tenley’s lungs were not fully developed at birth and she was very jaundice. “She had to be put on an IV, feeding tube and oxygen after birth,” said Christenson. Now at 14 months old, Tenley is babbling and learning how to stand. When it comes to offering advice to other expectant mothers, Christenson says its about leading a healthy lifestyle sooner rather than later. “Whatever weight you can lose before your pregnancy is a bonus,” said Christenson. “If you want to lose weight, you really need to look at what you eat because not all calories are the same. Also, pay attention to portion sizes.”
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While the diabetes diagnosis was scary, Molly looks at the situation in positive way. “My life has changed!” said Christenson. “Not only do I feel so much better now, I’m also looking better.” Christenson has gone from a size 12 to a size 2. While it was definitely a challenge in her life, Molly believes that it has changed her for the better. n
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September 2015 | thehoodmagazine.com
FREE Children’s Eye Care Seminar Sept. 17 • 6–7 p.m. Schroeder Auditorium Sanford USD Medical Center Your child’s eyes are different than an adult’s and need specialized care. Sanford physician Geoffrey Tufty, MD, the region’s only fellowship-trained pediatric ophthalmologist, invites you to learn about common eye issues your child could experience. • Crossed eyes • Infections • Wandering eyes • Vision related learning disorders • Blocked tear ducts • Medical eye problems To register or for more information, visit sanfordhealth.org, keyword: Children’s Eye Care Seminar, or call (605) 328-9200. 019023-00036 8/15
Geoffrey Tufty, MD Ophthalmology Pediatrics – Ophthalmology Pediatrics – Surgery
Sanford Eye Center and Optical 1621 S. Minnesota Ave. Sioux Falls, SD (605) 328-9200 Hours: M–F: 8 a.m.–5 p.m.
by Desiree Rohrbach, ‘Hood Intern
All You Need to Know
It can be hard to find time to exercise after you have children. Heading off to the gym isn’t so simple anymore and keeping your little one entertained while you burn calories on the elliptical can be a challenge.This is why many parents are buying jogging strollers. A jogging stroller allows you to start exercising again and safely take your little one with you. Here are a few things to look for when purchasing your jogging stroller:
Tire size: Jogging strollers have three inflatable tires that can be found in several different sizes. Bigger wheels will allow you to make bigger strides and reduce the resistance. It is suggested that 12” tires be used for smooth paths, 16” tires for running along, or cutting through grass, and 20”+ tires for frequent off road use. Swivel front: Many jogging strollers have a fixed front wheel, which allows for more stability and helps joggers stay on a straight path. For those who wish to use their strollers in crowded spaces like the mall, some parents find the swivel front wheel easier
baby
Jogging Strollers:
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to maneuver in cramped spaces. It is important to note that while many swivel front strollers come with a locking feature, they typically only come with 12” wheels.
Foldable: Struggling to fold your jogging stroller can be a workout in itself, so make sure you are able to easily fold your jogging stroller before you make a purchase.
Durable: Buying a jogging stroller is often a bigger investment than purchasing an ordinary baby carriage. If you’re going to pay more, it’s important to insure that the product will last. Some strollers come with plastic wheel locks and foot rests, consider opting for the metal versions instead. n
September 2015 | thehoodmagazine.com September 2015 | thehoodmagazine.com | 11
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Tigers in Tra Let’s face it, the weather in South Dakota, at a minimum, can be considered unpredictable. Some years we could have snow on the ground for eight months! Why not educate your child in a facility which offers year round comfort and a HUGE indoor soft turf area which is always a balmy 70 degrees?”
Tigers in Training is a revolutionary new approach to incorporate a detailed and comprehensive preschool program with the fundamental basics of physical education and sports essential skills for three, four, and 5-year-olds. Located in the Perfect Practice Sports Complex, this 66,000 square foot facility offers: • An indoor turfed baseball field • Basketball courts • Tee ball batting area • Soccer Area
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September 2015 | thehoodmagazine.com
This provides all of our Tigers in Training, the ability to learn, from an early age, skills which will springboard them past their competition in the future. Along with our structured and tiered physical education program, we offer an extensive preschool program. Our teachers will work on skills essential for exceeding in the first years of school. Your child will be given an assessment on the first month at Tigers in Training, followed by quarterly reviews and conferences so that you as parents, can track your child’s progress through our program.
“PRESCHOOL… WITH A KICK!” • Structured learning curriculum • Detailed monthly/weekly lesson plans • Thorough quarterly assessments and parent/ teacher conferences • Sports fundamentals and physical education • Tee-ball, basketball, kickball, hockey and many other sports and games • Dedicated and educated teachers
aining
Our assessments give you an indication of your child’s comprehension of: • Numbers
• Sight words
• Upper and lower case letters
• Shapes and colors
• Phonics • Reading simple sentences
• Months of the year • Among many other things
They will also be assessed on their progression in sport fundamentals: • Catching a ball with or without a baseball glove • Tee-ball swing and accuracy • Base running direction • Fielding and basic rules of baseball/softball • Basketball handling • Passing and shooting on small hoops • Among many other things These are just a few of the many skills your child will acquire and build on throughout their education at Tigers in Training.
Healthy,
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100 S Shebal Ave, Harrisburg, SD 57032 • 605-213-0467 tigersintraining.com • tigertotssd.com September 2015 | thehoodmagazine.com
child
Visit
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on the WEBent
quipm for Sports Engs Savi
by Megan Forster, ‘Hood Intern
Developing Coordination Cultivating Lifetime Fitness
Sports activities allow kids to burn off their energy, stay fit, make friends and have fun. However, before you decide what’s best for your child, it’s important to consider an activity your family feels comfortable with and one that will help them learn skills that will carry over to other areas of their life. “Learning sports at a young age will certainly help develop hand eye coordination,” said Brian Prisbe, General Manager of the SCHEELS IcePlex.
Brian became involved in the sport of hockey when his two boys played the sport, both as a parent and coach. “If you want your son or daughter to excel in sports it is good idea to get them started early,” said Prisbe. Most kids start playing introductory sports between the ages of four and five. Hockey can be a great option because of the versatility. “Hockey teaches teamwork and before you can be a good hockey player, you become a good skater. Both teach coordination and endurance,” said Prisbee. Developing coordination at a young age helps children compete and have fun with kids their age, but it’s also important to consider the risks.
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September 2015 | thehoodmagazine.com
We’re open year round, fun for all ages, including a private party room.
Home of the Friday night
COSMIC skate!
Located at the Sanford Sports Complex
4300 North Bobhalla Drive • Sioux Falls, SD 57107 605-271-7539 • www.scheelsiceplex.com
Upcoming Events Learn to Skate and Basic Hockey Skills Lessons
F O O R P
“One risk in starting your child in a sport at a young age is possible burn out,” said Prisbe. “This can fall on the parent. Let your son or daughter help choose their sport and help ensure they enjoy the sport they are playing. Don’t push it.”
• Ages 3 to Adult • Session One Oct. 4 - Dec. 19 • Private lessons available
While sports can take time and dedication, your child will be learning life-long skills.
• Competitive Team • Register Online
“The benefits and fun with having your child in a sport like hockey make it a great extracurricular,” said Prisbe. “In addition to gaining coordination and a love of sports, your child will be more likely to pursue lifetime fitness and learn how to work and play well with others.” As a parent, knowing you’ve done your research and allowed your child to help in the decision-making, you can sit back and relax on the sidelines and watch your child learn and grow. n Information from Brian Prisbe, SCHEELS IcePlex
“Let’s Try Figure Skating” Event • Sat. Sept. 26th • More info at www.sffsc.com
IcePlex CHEELS held at S 107 re 57 a s SD , on lls All less . • Sioux Fa ve A lla ha Bob 4300 North w.sffsc.com
97 • ww 605-271-88
September 2015 | thehoodmagazine.com |
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child by Megan Forster, ‘Hood Intern
Save Your Budget Shop Local Consignment and Thrift Shops
Visit TM
o thenWE
B
Tips for Co nsig Kids’ Clothning Your es
As children play and grow, it’s likely their clothes will soil, tear, or seem to shrink. Instead of blowing your budget with full price items each time you have to replace a piece of clothing, start your search at consignment, or thrift shops.You’ll likely find items that not only fit your kiddos, but also allow you to involve your child in selecting items.You may even be able to purchase a few more items than you would have been able to at full retail price! Follow these tips as you learn to navigate the world of consignment shopping and help make it a positive experience for you and your children.
Shop often Unlike regular retail, the inventory of consignment shops fluctuates and changes daily. There are always new items coming!
Plan ahead Like other types of shopping, it helps to go in with a list. Check it off as you go, so you don’t get sidetracked.
Make it a learning opportunity Shopping is a great time to teach your children financial responsibility as well as practice simple math skills. Set a budget and discuss it with your children. Have them help you calculate approximate costs throughout the trip.
Check online As quickly as consignment has risen in popularity in the Sioux Falls area over the past few years, online consignment is growing in use even quicker! Check
out online sites from the comfort of your home and as often as you’d like.
Know your brands It helps to be familiar with your favorite brands, or those with the highest quality and popularity. These items will go most quickly from stores, and it helps if you are able to spot them.
Check items for condition Although most stores have standards and requirements for items before they agree to consign them, it doesn’t hurt to keep a close eye on your chosen items’ condition. Check for small rips or stains before making a purchase.
Empower your children Depending on the age of the child, you may want to start including them in wardrobe choices. Perhaps you can let them select three shirts from five you’ve deemed budget and wardrobe appropriate, or maybe even choose their own selection of summer sandals from the lot! n
Information from Wendy Haugen, Kids & Kaboodle Children’s Consignment Shop
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September 2015 | thehoodmagazine.com
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Circuit Fitness
NOT Your ORDINARY Fitness Program!
BRANDON,
• Diverse group workouts • Free coaching & goal tracking • All fitness levels welcome
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New 10-week session starts October 12 – Contact our office for current “Extra Kick” Specials!
mommy gets
Our 2015 Mommy Gets Fit Group Chelsea VanLeur Amanda Henning Rachel Keffeler
Janelle Podzimek Jackie Stewart
We monitored: Weight – Body Fat % – Performance Improvement in Strength – Cardio – and Flexibility.
Read the cover story on the following pages to see their results!
C
Circuit Fitness BRANDON, SD
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Located in Brandon, SD 605-582-8620 • circuitfitness@alliancecom.net www.brandonmartialarts.com
September 2015 | thehoodmagazine.com
2015
mommy gets
C
cover
Circuit Fitness BRANDON, SD
visit
19
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on the WEBmy to see our MomRE Gets Fit BEFO pictures!
A big congrats to all of our moms who took part in the 2015 Mommy Gets Fit Challenge with help from Circuit Fitness! This group of five women proves that hard work, dedication and determination really do pay off. Follow along as these local moms share their stories about their journey to fitness. We hope these motivated moms can help you break through the barrier and get on track to having more energy and a better life balance. >
September 2015 | thehoodmagazine.com
Chelsea VanLeur Why did you want to take part in the challenge? I realized that most of the time I was feeling down about the way I looked or felt. This attitude soon carried over to my family. I told myself I had to make a change soon! This is when I saw the ad for the Mommy Gets Fit Challenge through ‘Hood Magazine and thought it would be a great opportunity for me. This challenge has motivated me and helped me gain the passion to get healthy.
What has been your favorite part so far? My favorite part so far is the diversity in the workouts that Circuit Fitness has to offer. I like that every time I go to work out, I can guarantee it will be something different that will work different parts of my body. I love that! I have worked parts of my body that I have not worked in a long time, or never for that matter.
Why is this important to you? This is
Fun Facts: Lost five inches overall Cut two minutes off her mile time Decreased body fat by 5% Strength! Went from 11 push-ups in a minute to 40! “I was extremely pleased with Chelsea’s results,” said Jordan Mitzel of Circuit Fitness. “She burned lots of fat and replaced it with lean muscle mass.” Chelsea is a third grade teacher in the Brandon Valley School District. She enjoys bike riding and watching baseball with her husband and three children. As a working mom, Chelsea put her health on the back burner and decided it was time to make a change.
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September 2015 | thehoodmagazine.com
important to me because I want to be a good role model for my children. I’m able to educate them on how to make good and healthy choices when it comes to fitness and eating. I would get tired and sluggish very easily and my kids noticed that. I find that I have so much more energy and can keep up with them now.
Advice for other moms: I would tell them that they can do it! Before I started this journey I kept giving the excuse that I can’t find the time with a full time job and three kids, but YOU can. You just have to find the right balance that works for you. I also think that it is important to find a group of workout buddies that are supportive and encouraging. This has helped me stick with it.
Why did you want to take part in the challenge? I wanted to start exercis-
I am not really internally motivated for fitness, so I thought Mommy Gets Fit would be a great motivator to keep me honest. Knowing that my results would be published and that my progress would affect an entire group, kept me going.
What has been your favorite part so far? I have really enjoyed the workouts, which surprises me. I have never been one to exercise. I have also never been a morning person, but I have not yet had a hard time getting out of bed to go to class at 5 a.m. No two classes are the same. I also like that I don’t know what we are going to be doing until I get there. That way I don’t dread going on those cardio days! It is also nice to have different instructors. Each instructor motivates me differently.
Fun Facts:
Lost 3 pounds Cut 1.5 minutes off mile time Strength! Added 18 push-ups onto one minute push -up test “Rachel’s goal wa s to have more en ergy,” said Jordan Circuit Fitness.“B Mitzel of eing thin to begin wi th, her goal was much to lose we not so ight, but to tone up and gain stre ngth.” Rachel works pa rt time as a phys ical therapist and husband and thre lives with her e children.
Rachel
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ing so that I would have more energy to play with my kids and to have an overall healthier lifestyle so that I could feel better and be a better role model for my kids.
Keffeler
Why is this important to you? I want to teach my kids healthy habits and promote wellness in their lives. The best way that I can do that is to be a good example. I am also guilty -like most other moms out there- of not taking time for myself. When I started at Circuit Fitness, that all changed. I now make time to focus on me for those 45 minutes each day.
Advice for other moms: It is well worth it! I have never been a morning person but for me, morning workouts work well. I don’t feel guilty taking the time to do it because the kids are still sleeping. I also find that I am able to be more present with them when I have taken the time for myself.This has helped me stick with it. September 2015 | thehoodmagazine.com |
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Jackie Stewar t Why did you want to take part in the challenge? I wanted to take part in this class and the challenge because I have tried every other diet known to man and none of them work long term. I was also tired of depriving my body of food all of the time. My weight would go from thin to fat in a matter of months and my closet was full of things that only fit for a brief moment in time. I am not what you call a “work-out” kind of girl but I thought…why not, I’ve got to do something!
What has been your favorite part so far? You never know what you are going to be doing from day to day and every workout is different. I also like being told what to do. It’s hard for me to go to a gym where I pick what to do with my time. I don’t know how to use most of the machines and usually end up just running on the treadmill. That’s all good, but this works all your muscles, and I mean ALL of them, especially the ones I never knew I had.
Why is this important to you? As my daughters get
Fun Facts: Lost six pounds Cut three minutes off mile time Decreased body fat by 6% “Jackie is fun to have in class because she is the person who would always doubt that she could do certain things”, said Jordan Mitzel of Circuit Fitness. “Yet once she started, she would always accomplish the task.” Jackie is married to her high school sweetheart, Chris. They’ve been married for 14 years and have two daughters. Jackie is an executive administative assistant. She stays busy taking care of her family and their dog named Dewey, who bonds with Chris as the only other male in the house.
older I want them to feel comfortable about their bodies and I want them to know the best ways to stay fit. I don’t want them to believe that in order to be fit, you have to be skinny and starve yourself. They are watching my every move and in this day and age it is so important to teach them confidence and give them the tools to succeed, and that includes loving their bodies.
Advice for other moms: Just do it. When the workout is done, I feel so much better about myself, because I did it. I have learned that being skinny does not mean that you are fit and being fit doesn’t mean that you have to be skinny. I may not be the skinniest I have ever been, but I know that I am in the best shape of my life and that makes me feel great!
Why did you want to take part in the challenge? I was really apprehen-
What has been your favorite part so far? The friendships I have made. Everyone is very supportive and really cares about how you are doing. The instructors are very approachable and you are able to ask any questions about diet and fitness classes. They don’t make you feel stupid!
Why is this important to you? I want to live my best life. I want to set a good example for my children and show them that fitness is an important part of life.
Fun Facts:
Lost 10 pounds Nearly doubled nu mber of push-ups in a minute from Decreased body 28 to 47 fat by 4% “Janelle was the most encouragin g to the group as Jordan Mitzel of a whole,” said Circuit Fitness. “S he would look lik to pass out each e she was ready workout, yet she was the one you the room encour co uld hear across aging others and yelling for them no perseverance an t to quit. Her d attitude is incred ible.” Janelle has been married to her hu sband Joe for ov They have two ch er 17 years. ildren and the love going on family va cations.
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sive at first, but I knew this was something that would hold me accountable. I love going to Circuit Fitness! It is not the same old boring workout that you do at the gym. I have also developed great friendships in this workout class!
Janelle Podzimek
Advice for other moms: You have to make time for YOU!! It’s so easy to get caught up in all of life’s activities. This class is not just about body fitness, it’s also for mental clarity. Ask for help! Get a neighbor to watch the kids for an hour, or drop the kids at a friend’s house. There is always someone who will help!
September 2015 | thehoodmagazine.com |
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Amanda Henning Why did you want to take part in the challenge? I took part in this challenge to give me more drive and focus towards my goals. To show others moms that they can do it too!
What has been your favorite part so far? My favorite part has been feeling better. I come home from my workouts with energy and I am ready for the day. I love the excitement my kids have for me as well. They are always wanting to hear what we did in class and are so proud of me.
Why is this important to you? It is important to me because I want to set a good example for my kids and make activity and healthy eating an important part of our lives. I want to be that good example for them so they make the good choices as well. Advice for other moms: My advice would be to make time. Finding time was hard for me as well. My husband has a crazy work schedule, which was a challenge for me to make it work. But, it is worth the sacrifices!
Fun Facts: Lost six pounds and six inches Decreased body fat by 4.5% Cut over a minute off her mile time “I would say Amanda’s biggest growth was with her confidence, said Jordan Mitzel of Circuit Fitness. “She seemed to be shy and quiet to start, but at the end you could see her smiling and bubbly.” Amanda has been married to her husband, Nick, for 12 years and they have three children. Amanda works for the Brandon Valley School District. She enjoys spending time with her family and going to her kids’ activities.
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September 2015 | thehoodmagazine.com |
25
Celebrate
Your Best Birthday Party EVER! For 1 hour and 45 minutes... AAGA is all yours! Your private party will have 1 hour in the gym with up to 7 Inflatables! • • • •
Access to select gymnastics equipment! In-ground trampolines! Safety Foam Pit! 1 hour in the gym with select INFLATABLES! 45 minutes in a party room - to enjoy cake, food, presents, or anything you choose to bring. • A staff member on site to ensure safety and fun!
This is all yours for $170 plus tax
You may bring up to 12 children and if more than 12 children attend, it’s only $10 for each additional child. To reserve your party, there is a $50.00 non-refundable deposit which goes towards your balance.
Our Inflatable Birthday Parties are full of running, jumping, swinging FUN!
All American Gymnastics Academy www.allamericangymnastics.com
FALL SCHEDULE: August 31 - December 19, 2015 The annual registration fee is $25.00 for the first child and $14.00 for each additional family member. The fee is due for new and returning families at the beginning of the member’s year and is nonrefundable. ALL RATES INCLUDE TAX
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
10:00-10:50
10:00-10:50
6:30-7:20
9:00-9:50
PRESCHOOL LITTLE ALL STARS
Walking to 6 years Punch Cards must be purchased (10 punches/card) do not expire 1 Card: $80 or 2 Cards: $130
LITTLE DIPPERS
10:00-10:50 11:00-11:50 4:00-4:50 5:00-5:50 6:00-6:50
10:00-10:50 11:00-11:50 4:00-4:50 5:00-5:50 6:00-6:50 7:00-7:50
11:10-12:00 4:00-4:50 6:00-6:50
11:10-12:00 4:00-4:50 5:00-5:50 6:00-6:50 7:00-7:50
10:10-11:00 11:10-12:00
BIG DIPPERS
1 Class/week Cost: $73/mo 2 Class/week Cost: $127.75/mo
10:00-11:00 4:00-5:00 5:10-6:10 6:15-7:15
10:00-11:00 6:00-7:00
11:10-12:10 5:00-6:00 6:10-7:10
11:10-12:10 4:00-5:00 6:00-7:00
10:10-11:10 11:15-12:15
TUMBLING TYKES
11:00-11:30
11:00-11:30
BEGINNERS
6-12 yr. old 1 Class/week Cost: $73/mo 2 Class/week Cost: $127.75/mo
5:00-6:00 6:00-7:00
4:00-5:00 5:10-6:10 6:20-7:20
4:00-5:00 5:00-6:00 6:10-7:10
4:00-5:00 5:10-6:10 6:20-7:20 7:30-8:30
10:10-11:10
ADVANCED I
4:00-5:00 5:10-6:10 6:20-7:20
4:00-5:00 5:10-6:10
5:00-6:00 6:10-7:10
6:20-7:20 7:30-8:30
11:15-12:15
3-5 yr. old & potty trained 1 Class/week Cost: $69/mo 2 Class/week Cost: $120.75/mo
1 Class/week Cost: $42/mo
RECREATIONAL
Evaluation Required 1 Class/week Cost: $73/mo 2 Class/week Cost: $127.75/mo
JR/SR HIGH GYMNASTICS
7:00-9:00
7:00-9:00 Must compete for HS team
1 Class/week Cost: $102/mo 2 Class/week Cost: $163.20/mo
NINJA ZONE LIL’ NINJAS
10:00-10:45 5:30-6:15
4:00-4:45 5:15-6:00
4:15-5:00 6:00-6:45
11:15-12:00 4:00-4:45
JR NINJA (5-7 y/o)
4:15-5:15 6:15-7:15
5:10-6:10 6:15-7:15
4:00-5:00 5:15-6:15
4:15-5:15 6:30-7:30
4:00-5:00
10:00-11:00
NINJA WARRIOR
4:00-5:00 6:30-7:30
4:15-5:15 6:00-7:00
5:00-6:00 7:00-8:00
5:30-6:30 6:45-7:45
5:15-6:15
11:00-12:00
(3-4 y/o) 1 Class/week Cost: $69/mo 2 Class/week Cost: $120.75/mo 1 Class/week Cost: $73/mo 2 Class/week Cost: $127.75/mo
(8-11 y/o) 1 Class/week Cost: $73/mo 2 Class/week Cost: $127.75/mo
OPEN GYM
10:00-10:45
6:00-7:00
11:15-12:15
(6-18 yrs) $10 per visit Punch cards:10 punches/$80
PRE-TEAM HOT SHOTS
(invite only) 1 Class/week Cost: $102/mo 2 Class/week Cost: $163.20/mo
3:30-5:30
XCEL
3:30-5:00 6:00-7:30
ADV XCEL
7:00-9:00
LEVEL 1 (PRE-TEAM)
6:15-7:45
LEVEL 2 (PRE-TEAM)
5:00-7:00
Evaluation Required 1 Class/week Cost: $102/mo 2 Class/week Cost: $163.20/mo
5:30-7:30
6:00-7:30
4:00-5:30
3:30-5:00
10:00-11:30
7:00-9:00
Evaluation Required 1 Class/week Cost: $123/mo 2 Class/week Cost: $196.80/mo Evaluation Required 1 Class/week Cost: $102/mo 2 Class/week Cost: $163.20/mo Evaluation Required 1 Class/week Cost: $123/mo 2 Class/week Cost: $196.80/mo
3:30-5:00 5:30-7:00
4:00-5:30 5:30-7:00
3:30-5:30
5:00-6:30
4:30-6:30
10:00-12:00
Šstudiofotographie
family
HELP YOUR HABITS
Learn how acupuncture can help your eating habits. Deal with food addiction, anxiety, stress and emotional eating.
Contact us today! Lanpher Chiropractic 506 N Sycamore Ave Sioux Falls, SD 57110 605.334.8073 (office) 605.334.3752 (fax)
www.lanpherchiro.com 28 |
September 2015 | thehoodmagazine.com
by Dr. Christine Duncan, D.C. and Chiropractic Acupuncturist from Lanpher Chiropractic
The term “acupuncture” is a common term to some, but may seem taboo to others. Acupuncture has been around for centuries, but has become increasingly popular over the last few years as alternative health care and now plays a major part in the health and wellness world.
Acupuncture is extremely relaxing and is very rarely painful. The needles are very tiny and stimulate the body’s own systems to regulate and help restore proper function. It has been shown to help problems as varied as seasonal allergies, joint and muscle pain, sleep disorders, headaches, digestive disorders, depression and anxiety, sciatica, and addictive behaviors as well. The ancient theory behind acupuncture’s effectiveness is that it helps to align the body’s natural energy flow and promote better health. It makes sense for chiropractors to offer acupuncture as a complimentary service to help naturally balance all of the body’s systems. There are certain protocols that are used in acupuncture to help with addictive behaviors such as eating/food addiction. This can greatly help with weight loss and problems with overeating or emotional eating. To re-center the
brain through corrective acupuncture, the mind should be able to calm down those excessive thought processes that are going on unchecked. Depression and anxiety can also play into these problems. So the “weight loss” protocol for an acupuncture treatment includes points to help with those feelings as well. It is a very well rounded treatment, and can have great benefits if the patient is in a motivated state of mind when they start treating.
family
Get Cravings Under Control with Acupuncture
29
Usually a clean eating diet is recommended at the same time to act as a supportive measure, and to encourage the patient through this time of changing eating behaviors to lose weight and manage addiction to food/eating. Depending on the practitioner, the scheduling of acupuncture treatments can vary, but one example would be 8-12 sessions over the course of 3 weeks during the clean eating period, then 3-6 supportive sessions after other foods are re-introduced into the diet. The “side effects” from food addiction acupuncture are: fewer cravings, more energy and feeling full faster. It also helps patients make better choices when eating and feeling more energized to stay active during the program. n
inspire your child’s creativity Imagination Playground • LEGO Station • Crafts • Barbie House • Reading Corner Free Admission • Monday - Wednesday, 9:00am - 4:00pm 500 N Main Ave • Sioux Falls • 605.271.9500 • sfmvm.com
September 2015 | thehoodmagazine.com
kara’s kreative by Kinsey Capaldo & Ella Vogel
T-shir t Makeover
What you need: T-shirt of your choice
(4) Turn the shirt over and grab the
Ruler Scissors
middle part of the arm holes and pull it together to the middle back of the shirt. Twist the section until it is tight (approximately 2-3 times).
Time for the makeover:
(1) Lay your T-shirt on a flat surface. Grab your
ruler and measure over 3 inches from the neckline. Cut off each sleeve following the curve of the sleeve.
(2) Cut off the seam along the neckline and the seam at the bottom of the shirt.
(3) Take the bottom seam and cut it in half. Set aside as you will use this in step 5.
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September 2015 | thehoodmagazine.com
(5) Take the bottom seam that you set aside. Twist it around the middle twisted section of the shirt and tie it at the top.
(6) You are done. ENJOY your new shirt! We recommend wearing a tank top underneath. n
FREE
SATURDAY, SEPTEMBER 26, 2015 11:00AM - 3:00PM First Presbyterian Church (2300 S. West Ave., Sioux Falls)
FREE LUNCH!
Music by Phil Baker, face painting, inflatables, tons of door prizes, health information, FREE health and safety activities, & more!
Contact us with questions about volunteering or sponsorship!
Health Connect of South Dakota hosts the premier Health & Safety event in Sioux Falls promoting health, nutrition, exercise, and family safety
director@healthconnectsd.org 605-371-1000 www.facebook.com/healthconnectsd healthconnectsd.info/festival
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31
fun
Do want to see YOUR event listed HERE? Visit our website and post your event. Our print calendar’s new design matches our online calendar. For additional information about the events listed, please check our website. ‘Hood Magazine publishes the most recent information provided. Please remember to call ahead to confirm event details.
What to Do? n Parent
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0-3
n
4-6
Tuesday, September 1
n
10+
n
All Ages
Tuesday, September 8 7:30 AM First Day of School Sioux Falls School District
9:30 AM-11:30 AM Toddler Time Sky Zone
7:30 AM First Day of School Tea School District
10:00 AM-10:30 AM Storytime- Tuesdays Child’s Play Toys
10:00 AM-10:30 AM Storytime Tuesdays Child’s Play Toys
5:00 PM Kids Boundaries and Manners Social Skills for ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
5:00 PM Kids Boundaries and Manners Social Skills for ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
Wednesday, September 9 9:00 AM-4:00 PM Lego Creation Station Museum of Visual Materials
Wednesday, September 2 9:00 AM-4:00 PM Craft Corner Museum of Visual Materials 10:00 AM-10:50 AM Little All Stars All American Gymnastics Academy Punch card Required
WOW! Check out our online calendar for additional events!
n
9:00 AM-4:00 PM Lego Creation Station Museum of Visual Materials
6:00 PM-7:30 PM Sensory Processing 101 LifeScape
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7-9
11:00 AM-11:45 AM Storytime Barnes and Noble
11:00 AM-11:45 AM Storytime Barnes and Noble
Thursday, September 10 9:30 AM-8:30 PM Safety for Students with Diabetes Downtown Library
Friday, September 11
Thursday, September 3 10:00 AM-10:50 AM Little All Stars All American Gymnastics Academy Punch card Required
Friday, September 4 11:00 AM-11:45 AM Animals on the Amphitheater Downtown River Greenway Amphitheater 5:00 PM-8:00 PM Pavilion Free First Fridays Washington Pavilion
12:00 PM-9:00 PM Heartland Country Corn Maze Adults $7, Children (5-10) $5 1:00 PM-1:30 PM Bookworms Reading Program Great Plains Zoo
September 2015 | thehoodmagazine.com
1:00 PM-4:00 PM Animal Enrichment Day Great Plains Zoo 1:00 PM-1:30 PM Bookworms Reading Program Great Plains Zoo
Sunday, September 13 1:00 PM-5:00 PM Grandparents Day Festival Dow Rummel Village
Monday, September 14 9:00 AM-4:00 PM Craft Corner Museum of Visual Materials 10:00 AM-10:20 AM Storytime at the Museum of Visual Materials Museum of Visual Materials 6:30 PM-7:45 PM B4 Baby Preregistration Required Sanford Mom2Be Center
Tuesday, September 15 9:00 AM-4:00 PM Lego Creation Station Museum of Visual Materials
6:30 PM-7:20 PM Little All Stars All American Gymnastics Academy Punch card Required
9:30 AM-11:30 AM Toddler Time Sky Zone, $4
Saturday, September 12
8:00 AM-1:00 PM Farmers Market Falls Park
12:00 PM-9:00 PM Heartland Country Corn Maze Adults $7, Children (5-10) $5
6:00 PM-8:00 PM Nature Play Club: Photography Great Plains Zoo
7:00 PM-10:00 PM Kids Night Out! STAR Performance $20
Saturday, September 5
11:00 AM-11:45 AM Storytime Barnes and Noble
8:00 AM-1:00 PM Farmers Market Falls Park 9:00 AM-5:00 PM Sidewalk Arts Festival Downtown Sioux Falls 9:00 AM-10:00 AM Going Back to Work Educated Mommy 9:00 AM-9:50 AM Little All Stars All American Gymnastics Academy Punch card Required
9:30 AM-5:00 PM Big Cup Golf Challenge Willow Run Golf Course Call for pricing 10:00 AM-10:30 AM Storytime- Tuesdays Child’s Play Toys 5:00 PM Kids Boundaries and Manners Social Skills for ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
Wednesday, September 16 9:00 AM-4:00 PM Craft Corner Museum of Visual Materials 10:00 AM-10:50 AM Little All Stars All American Gymnastics Academy Punch card Required
n
0-3
n
4-6
5:00 PM-6:00 PM Kids Boundaries and Manners Social Skills ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
Thursday, September 17
Friday, September 18 5:00 PM-9:00 PM Heartland Country Corn Maze Adults $7, Children (5-10) $5
Saturday, September 19
7-9
n
n
10+
All Ages
Tuesday, September 22
12:00 PM-9:00 PM Heartland Country Corn Maze Adults $7, Children (5-10) $5
9:00 AM-4:00 PM Craft Corner Museum of Visual Materials
1:00 PM-1:30 PM Bookworms Reading Program Great Plains Zoo
9:30 AM-11:30 AM Toddler Time Sky Zone, $4
Sunday, September 27
10:00 AM-10:30 AM Storytime- Tuesdays Child’s Play Toys 5:00 PM Kids Boundaries and Manners Social Skills for ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
Wednesday, September 23
8:00 AM-1:00 PM Farmers Market Falls Park
9:00 AM-4:00 PM Lego Creation Station Museum of Visual Materials
10:00 AM-2:00 PM Sea & Sky Sertoma Butterfly House Included admission
5:00 PM-6:00 PM Kids Boundaries and Manners Social Skills ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
10:00 AM-5:00 PM 17th Annual Apple Festival Country Apple Orchard 11:00 AM-11:45 AM Storytime Barnes and Noble 1:00 PM-1:30 PM Bookworms Reading Program Great Plains Zoo
Sunday, September 20 10:00 AM-5:00 PM 17th Annual Apple Festival Country Apple Orchard 5:00 PM-7:00 PM KIDZ BOP Make Some Noise Tour The District $29.50-$50
Monday, September 21 9:00 AM-4:00 PM Lego Creation Station Museum of Visual Materials
Friday, September 25
12:00 PM-5:00 PM Heartland Country Corn Maze Adults $7, Children (5-10) $5
fun
10:00 AM-10:50 AM Little All Stars All American Gymnastics Academy Punch card Required
n
Monday, September 28
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9:00 AM-4:00 PM Craft Corner Museum of Visual Materials 10:00 AM-10:30 AM Day Play Fun for 5yr. olds and younger! Museum of Visual Materials
Tuesday, September 29 9:00 AM-4:00 PM Lego Creation Station Museum of Visual Materials 10:00 AM-10:30 AM Storytime- Tuesdays Child’s Play Toys 5:00 PM Kids Boundaries and Manners Social Skills for ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
6:30 PM-7:20 PM Little All Stars All American Gymnastics Academy Punch card Required 7:00 PM-10:00 PM Kids Night Out! STAR Performance $20
Saturday, September 26 8:00 AM-1:00 PM Farmers Market Falls Park 9:00 AM-9:50 AM Little All Stars All American Gymnastics Academy Punch card Required
TM
on the WEB
find us at
Wednesday, September 30 9:00 AM-4:00 PM Craft Corner Museum of Visual Materials 11:00 AM-11:45 AM Storytime Barnes and Noble 5:00 PM-6:00 PM Kids Boundaries and Manners Social Skills ages 5-12 Behavior Management Counseling Services Insurance and Medicaid cover
VISIT THE ‘HOOD WEBSITE FOR EVEN MORE EVENTS AND INFORMATION www.thehoodmagazine.com
WOW! Check out our online calendar for additional events!
n Parent
September 2015 | thehoodmagazine.com
parent by Crissy Baran, The ReBalance Center
Visit
TM
on the WEB
ore oils for a listing of mne and their be fits
Getting Started with
Essential Oils
The use of essential oils is endless and has been around for centuries used to heal and rebalance the body.There are many life-enhancing benefits of essential oils and with so many brands and varieties available it is hard to know where to start. If you are ready to test the waters, we recommend starting with the three basic essential oils: peppermint, lavender and lemon.These three oils can be used in a variety of ways from soothing a small child with allergies to everyday cooking. Not all essential oils are ingestible, so be sure to check labels and find a brand that fits your need and lifestyle. Lemon: Simply add lemon oil to your everyday water to refresh and give you or your child a healthy boost throughout the day.
Peppermint: Great to use for colds or allergies. By placing a few drops of peppermint on each side of your neck, or adding it with lavender to your diffuser at night, these oils help to open your airway allowing for less congestion and a more peaceful night sleep. Also commonly found in oral health products, place one drop in your mouth to help freshen breath. Peppermint repels bugs naturally so apply topically or spritz around windows and doors.
Oregano: A single essential oil to have in your collection placing it with fractionated coconut oil on the bottom of your feet will help boot your immune system. It is also a great precautionary habit to simply add one drop to your water when seasonal allergies are high.
Basil: Promotes mental alertness and lessens anxious feelings so it’s great to diffuse in your child’s
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September 2015 | thehoodmagazine.com
room to promote a sense of focus while studying or reading. You can also massage basil with wintergreen and carrier oil on back of neck for a stress-relieving experience.
Lavender: Widely used for its calming and relaxing qualities, lavender can be used for peaceful sleep. Freshen your linen closet, mattress, car, or the air with a light mist of lavender combined with water in a spray bottle. You can add to bath water to soak away stress or apply to the temples and the back of the neck. Melaleuca: Renowned for its cleansing and rejuvenating effect on the skin, melaleuca can be used on the skin after shaving, or applied to fingernails and toenails after showering. For occasional skin irritations, apply one to two drops of melaleuca essential oil onto affected area. Whether you are looking to relieve pain, stress, or just seeking natural remedies, essential oils are a great way to bring health and harmony into your home. n
by Megan Forster, ‘Hood Intern
Kid Friendly
Caramel APPLE SUNDAE Ingredients
• 1 half of granny smith apple, diced • 2 tbsp butter • 2 tbsp brown sugar • 6 oz vanilla bean ice cre am
child
Apple RECIPES
35
Directions In small saucepan, over me diumhigh heat, sauté apples in 2 tbsp butter until golden brown . Add 2 tbsp brown sugar and mix until a smooth, caramel color. Add 1 tbsp vanilla ice cream and mix into caramel sauce. Pour over favorite vanilla ice cream and enj oy.
Chicken APPLE KABOBS Ingredients • • • • •
1 boneless, skinless chicken breast 1 granny smith apple 1 red bell pepper Pinch of salt and pepper 2-3 tbsp olive oil
Directions Cut chicken, apple and bell pepper into equal, bite sized pieces. Place skewer through one piece of apple,
then one piece of chicken and one piece of pepper. Pour oil in small sauté pan and heat to medium high heat. Sauté kabob for 3 minutes on both sides then transfer to over and bake for 350 degrees for 10 minutes. Serve with rice, or with a sweet balsamic glaze.
Mini APPLE PIES Ingredients
• 1 package filo dough • 1 can apple pie filling (or make your own) • Whipped cream
Directions pie Fill filo dough with apple rees deg 350 at e bak filling and to cool for 5 minutes then allow g. and apply whipped toppin
Information from Chef Lance of Chef to Plate. September 2015 | thehoodmagazine.com
From our Chef, to your plate...
Chef to Plate Brochure - front 11”
hours
Monday-Friday 10:00am - 3:00 pm Saturday & Sunday by appointment only
stop by to meet Lance A. White Chef Extraordinaire K. Moriah Slade Owner/Creative Director
36 |
September 2015 | thehoodmagazine.com
• • • •
Custom Meal Plans Fitness Nutrition Wellness Coaching Event Coordination
Additional Services
8/4/15 Providing the community with educational, affordable and accessible tools 8.5” and services to better 500the health, wellness and vitality of our clients.
Concierge Services
• Private & Corporate Catering • Private/Public Cooking Classes • Family Meals • Weddings & Anniversaries • Birthdays • Employee Lunches • Company Picnics • Christmas & Holidays • and much more!
1712 S. Minnesota Ave. Sioux Falls, SD 57104 605-951-4232 • info@cheftoplate.com
cheftoplate.com
good eats
Special section brought to you by:
recipes from the farm to your table
eats
What do fitness and farming have in common? SUSTAINABILITY.
37
by Dawn Scheier
My name is Dawn Scheier and I farm with my husband Pat. When I’m not busy on the farm, one of my favorite hobbies is long distance bicycling. This past year, I participated in a cycling event called Ride Across South Dakota (RASDAK). This year, we kicked off the ride in Spearfish and finished seven days and 480 miles later in Milbank. When I am biking, my goal is to cover the distance without falling behind or exhausting my resources. It is important that I put the right nutrients in my body for it to thrive and remain healthy over long periods. Eating wellbalanced meals is an essential part of riding. I’ve always believed in the saying, “you are what you eat,” and if I am falling behind the pack it is usually because I did not eat a well-balanced diet.
time. It’s very important that the decisions my family and I make about what we do with our land are guided by sustainability. Just like our bodies, plants need proper nutrition and care to grow and thrive. That could mean adding nutrients through fertilizer or even eliminating bad influences like weeds. On our farm, we make choices based on our goal of having the land remain healthy over many generations, which is the true definition of sustainability.
I think of farming in a similar way. In both exercise and farming you need to have the ability to maintain or support an activity or over a long period of
TECHNOLOGY
I want to share a little bit more about our farm and some of the core tenants of sustainability.
Nobody likes waste. Waste is bad for the earth, bad for farms and bad for profits. On our farm, we need fertilizer to grow corn and soybeans. And because bugs and weeds will kill and destroy our crops if we let them, we need products to combat them to make sure those crops thrive. Because of this, we use software and advanced guidance technology on all our equipment. Tools like these help us determine the exact amounts of fertilizer and pest-management products necessary across the various parts of our
fields. Just like women and men require different blends of vitamins and nutrients to remain healthy, different parts of a field require different modes of protection. Then, using self-driving tractors with the same GPS technology you use on your smart phones, we make sure those fields get exactly what they need, not a bit more. In the years that I’ve been farming, we have seen large improvements in this area, and we can’t wait to see what the next big step in technology will be.
LAND MANAGEMENT Soil erosion and water runoff are also bad for farms and for the environment. On our farm, we make many decisions to ensure that the soil in our fields remains there, and that the nutrients in that soil, like nitrogen and phosphorous, also remain there after heavy rains and winds.
continued >
Brought to you by America’s soybean and corn farmers and their checkoffs. September 2015 | thehoodmagazine.com
eats
SUSTAINABILITY. (continued ) First, because South Dakota winds are very severe, we install shelterbelts, which are rows of trees at the edges of our fields. These belts provide shelter against the wind and prevent soil erosion while protecting our crops. Another thing that controls erosion and runoff is our use of buffer strips and grassy waterways. We structure our fields so that they have these wide strips of grass and greenery between them, which act like a kidney after heavy rains. The buffer strips will slowly catch and filter rainwater so nutrients don’t flow downstream, while also keeping our vital topsoil where it belongs.
CONSERVATION PROGRAMS We are blessed with abundant wetlands in South Dakota, and we believe that preserving them for butterflies, honey bees and other wildlife is crucial for our community, our farm and for the planet in general. That’s why we participate in the U.S. Department of Agriculture’s National Resources Conservation Service and Conservation Reserve Program efforts. In these programs, government experts work with us to help us preserve our wetlands. Every decision about how to manage drainage and rain water on our property is made in consultation with these experts, who have the best knowledge on how best to preserve these ecological treasures.
These groups are an excellent resource to ensure that we continue to enhance the things we do on the farm to protect it for the future. To sum it all up, I am just like any other mom trying to do the right thing by recycling, reducing waste and eating right. My cycling demands it. My family and I are also want to do provide the same for our farm and our crops.
More about our Featured Farmer: Dawn Scheier is a wife, mother, farmer, and South Dakota CommonGround volunteer from Salem, South Dakota. To read more about her life on the farm, visit her at Scheier Farms on Facebook.
good eats recipes from the farm to your table
Dawn’s
HEALTHY RECIPES
Zucchini BROWNIES Ingredients • • • • • • • • • • • •
2 c all-purpose flour 2 tbsp unsweetened cocoa powder 1 tsp baking soda 1/2 tsp salt 1/2 c butter 1-1/2 c white sugar 2 eggs 1 tsp vanilla extract 2-1/2 c shredded zucchini 2 tbsp white sugar 1 c chopped nuts 1 c chocolate chips
Directions Preheat oven to 350 degrees. Grease a jellyroll pan. Sift flour,
38 | September 2015 | thehoodmagazine.com
cocoa powder, baking soda, and salt together in a bowl. Beat the butter and sugar with an electric mixer in a large bowl until smooth. Beat the first egg into the butter until completely blended and then beat in the vanilla extract with the last egg. Mix in the flour mixture until just incorporated. Fold in the zucchini; mixing just enough to evenly combine. Pour mixture into prepared pan. Sprinkle the remaining 2 tbsp sugar,
chocolate chips, and walnuts on top. Bake in the preheated oven until the top is dry and the edges have started to pull away from the sides of the pan, 25 to 30 minutes.
Pizza BURGERS • 2 lbs ground beef • ¾ c mozzarella cheese cut into small cubes • ¼ bottle chili sauce • ¼ c parmesan cheese • 1 can tomato soup • 1 tbsp oregano • Salt and pepper to taste • 15 hamburger buns
Grilled
Brown ground beef, drain and cool. Add remaining ingredients and mix well. Butter buns and spread with meat mixture on the buns. Wrap individually in foil. Bake 350 degrees for 20 t0 30 minutes.
39
GREEN BEANS
Ingredients • • • • • •
Directions
eats
Ingredients
1 lb fresh green beans 2 tbsp olive oil 2 -3 garlic cloves, minced Salt and ground pepper, to taste 1 tbsp water 2 -3 sheets heavy-duty aluminum foil
Directions Put green beans on a sheet of aluminum foil large enough to fold and seal. You may need to fold two sheets together. Drizzle olive oil over the beans. Add minced garlic, salt and pepper to taste.
Toss green beans with tongs until well coated. Add water and fold aluminum foil together at the top and pinch the sides closed. Cook green bean pouch on the grill. Notes: If you are going to be grilling the main entrée put the beans on while the grill is heating up to get them going. The beans will get some extra time on the high heat before you move them aside for the main dish. When I open the grill lid to flip the main dish I usually
will give the pouch a shake, or stir. It will take the beans about 20 minutes to cook depending on your grill.
September 2015 | thehoodmagazine.com
parent
by Sanford Health
On-the-Go Nutrition Keeping Your Busy Family Healthy and Happy
Sitting down all together at the breakfast table eating a hearty and nutritious meal sounds like the perfect way to start the day. But in reality, mornings more often than not consist of a mad dash out the door.This means breakfast is usually contained in a pre-packaged wrapper, or forgotten altogether. It’s been said before, but breakfast is truly the most important meal of the day. Making smart choices for your first meal not only gives you a great start but can also help you make good decisions throughout the day. But how do you make good decisions while you’re running out the door? The key is to be informed. Check out these popular quick breakfast options and see the pros and cons of each.
Granola bars- It sounds healthy, and they can be, but beware of the granola dipped in chocolate or full of ingredients that can make them as high in sugar and fat as some candy bars.
Cereal bars- It all depends on which ones you choose. Read the labels carefully and look for ones made from whole grain and low in fat. Plus sometimes those made with “fruit” are really made from highfructose corn syrup or juice concentrates.
Diet bars- These are meal replacement bars and are aimed at helping adults lose weight. The ingredients vary widely and while some are low in calories and saturated fat, others are not. Protein bars- These tend to contain more protein and other nutrition than some of the other bars listed. They tend to be low in sugar, but they are made for
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September 2015 | thehoodmagazine.com
adult athletes who need the protein to sustain long bouts of intense physical activity, not kids.
Energy bars- These are also marketed to adult athletes not kids. Most energy bars tend to be high in calories and contain a mix of carbs and proteins. Some may include caffeine, which can cause side effects like jitteriness and difficulty sleeping. The key to any of these quick meals is to read the labels and not just the packaging. Words like “all natural”, “low carb” and “whole grain” might sound good, but that doesn’t mean they are good for your family. When it comes to breakfast bars, everything in moderation is a good rule of thumb. Try to make more meals together and be a good role model for you family when it comes to healthy eating. n
by Michelle Kindvall, Mouse Tales Travel
Fit FamilyVacations
Yes, of course it is! Taking time off for vacation does not mean taking time off of your healthy lifestyle.
1 - Resist the urge to splurge. Those allinclusive trip and cruises are so tempting! All you care to eat and drink, any time, night or day. Ordering a poolside frozen beverage can blow a good portion of your calorie intake for the day. All those desserts; they’re everywhere! A bite or two will do the trick to satisfy that sweet tooth at the end of a meal.
2 - You are on vacation, get moving! You are probably going into foreign territory. Go check out the scenery, stroll along the beach, go for a swim in the beautiful hotel pool, get the kids up early and go for a hike or bike ride. Get active with your family - it’s the perfect time.
family
You just booked your winter escape. You are so excited to get away. You are so motivated to look and feel your best in your new swimsuit. You try watching what you eat and make it a priority to exercise. Now your vacation is here. Will you throw in the towel on all those months of preparation it took to look and feel your best? Or will you continue on the path of a healthy lifestyle while on vacation? Is that even possible?
41
3 - Do your research. A host of resorts offer fitness classes these days, and even paved trails around the resorts. Schedule a time each day for exercise and make it a priority.
4 - Try to get some sleep. Who wants to exercise when they are tired? Moreover, we tend to make poor choices in general when we can’t think clearly.
5 - Cut yourself a little slack. Let’s be honest: I don’t know too many people who lose weight on vacation. If you do happen to overindulge, it’s not the end of the world. Simply get back on track when you return home. n
Holidays at our 4 Theme Parks aren’t just merry... Gargantuan gingerbread houses. Millions of “dancing” lights. And one over-the-top Christmas party hosted by Mickey Mouse. This year, spending the holidays at Walt Disney World Resort isn’t just merry...it’s very merry! 6-Night/7-Day Vacation Package
at a select Disney’s All-Star Resort including Theme Park Tickets
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for a family of four. Total Package Price: $2,216*
*Sample price is based on 2 adults, 1 junior and 1 child in a standard room at a select Disney’s All-Star Resort for select 2015 dates: Sept 11–Nov 20 and Nov 28–Dec 17, 2015. The number of rooms allocated for this package may be limited. Tickets valid for one Theme Park per day and must be used within 14 days of first use. All prices are in U.S. dollars. Walt Disney Travel Company CST# 1022229-50 NVST# 2006-0198 ©Disney WDW-15-44219
To book your magical Walt Disney World vacation, contact us today! Mouse Tales Travel | Michelle Kindvall
Your Free VIP Concierge Style Vacation Planner 605.201.5445 | facebook.com/michellekindvall michelle.kindvall@mousetalestravel.com
September 2015 | thehoodmagazine.com
5
TOP
nutrition
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605-334-6284 42 |
September 2015 | thehoodmagazine.com
MoovNow
Mio Fuse
by Jennifer Long, Santosha Hot Yoga
visit
TM
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on the WEBples
oto exam for more phes mentioned of the pos ow. bel
Yoga Bedtime Routine
43
for kids
Good sleep helps kids to be their best! Grab your favorite pair of jammies, spend less than ten quality minutes with this yoga sequence and settle in for sweet dreams and prepare for a good morning. Extended mountain pose to forward fold “Reach high for the sky, reach low touch your toes.” Repeat this three to five times. On your last fold, grab opposite elbows and let your forehead rest on your arms. Sway side to side gently about five times, release your elbows, and slowly roll up to standing.
Butterfly pose with lion’s breath
relax and listen to your breath. Hold here for up to three minutes.
Knees to chest Hug your knees in and squeeze everything tight, like you are giving yourself a hug. Rock a little side to side and up and down to stretch our your back.
Sit down and bring the soles of your feet together allowing your knees to fall out to either side like butterfly wings. Take a big breath in through the nose and open the mouth as wide as you can, hang out your tongue and exhale for lion’s breath. Repeat three to five times.
Happy baby
Legs up the wall
Now climb into bed, rest your whole body and be as still as possible. Close your eyes and just breathe. Think about the night sky and twinkling stars, make a wish and rest your mind and body.
Lay down on your back with your arms resting next to your body and reach your feet up to the sky. Allow the legs to rest against the wall or bed. Wiggle toes and feet around then close your eyes and be still. Feel the legs
Hug your knees towards your armpits and reach for your feet. Take a few deep breaths then reach your hands and feet to the sky and shake, shake, shake, until your arms and legs are so tired you have to stop!
Savasana/sleep
Nighty-night & namaste! n
Craft shows . Parties . Fundraisers Showers . Outside orders Mention Hood Jenn Jenson magazine for Inwood, IA 51240 FREE shipping! 712-753-4342 jjenson@alliancecom.net
September 2015 | thehoodmagazine.com
family by BryAnn Becker Knecht, Avera Health
Visit TM
o thenWE
B
Make Time for Fa Fitness mily
Helping Children Develop
Healthy Habits
Teaching children healthy habits can seem, at times, like your family’s pile of laundry: you work on it all the time, but it’s hard to see any notable progress. The key to success with building healthy habits is having children practice the habit consistently, whether it’s wearing their bike helmets, washing their hands before and after meals, or brushing their teeth. “Hopefully a good habit will develop and stick so that it becomes part of the child’s routine,” said Doniese Wilcox, Certified Family Life Instructor at Avera McKennan Hospital & University Health Center. Here are some tips to help your children form healthy habits:
1. D o: Develop good habits at an early age. Starting healthy habits when children are young is especially important because of the cognitive development that takes place at those ages, explained Wilcox. Toddlers and 3-year-olds are concrete thinkers. The way things are done are the way things are done all
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September 2015 | thehoodmagazine.com
the time. When you buckle up, kids expect it to be that way all the time. “Hopefully as children become abstract thinkers later, and they start to question the way things are done, the habit will be ingrained enough that they keep doing it,” Wilcox said.
2. D on’t: Nag. Instead, teach. Nagging children to do something isn’t very effective. Instead, teach your children in a positive way. Also, get involved. For example, double check that your children brush their teeth and wash behind their ears.
3. Don’t: Give out rewards for everyday actions. Use caution when rewarding children for
on establishing the action as a safe habit that everyone does.
45
they quit doing it.”
for your child, go ahead and use them — just don’t overdo it.
One creative way to manage picky eaters is to have everyone take a “thank-you bite.” “We can say that everyone in our family takes a ‘thank-you bite’ to thank mom or dad for cooking the meal, the grocery stores for having the food, and farmers for raising the food. Anything new, you taste that and make a decision,” Wilcox recommended. n
- Doniese Wilcox
4. Do: Model good behavior. If you’re asking your children to do something, like wearing their seat belt or bike helmet, make sure that you model the good behavior. “If you don’t, they get the message that this is something only kids, not parents, do. Then when they’re older, they might abandon the action,” Wilcox said. Work
ds Yoga
Kids & Kaboodle Children’s Consignment Shop
@
family
doing certain activities. Children can get used 5. Don’t: Make kids eat their food. to the reward and then expect to get a Never force children to eat or reward reward for everything. “I worry about kids for eating. “Eating is eating. You “I worry about over-rewarding kids for things they eat because you need to nourish over-rewarding kids should just do. If you take the your body; when you’re not hungry for the things they reward away, they quit doing it,” you stop. We do want kids to eat Wilcox said. should just do. If you a variety of foods. We don’t want take the reward away, them to have to eat,” Wilcox said. That said, if rewards do work
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September 2015 | thehoodmagazine.com
parent by Kjersten Joachim, Dow Rummel Village
Children Staying Active
With Grandparents
“Again, Grandma…again!” My 5-year-old daughter has her Grandma wrapped around her little finger. Those big blue eyes looking up and pleading Grandma to go down that waterslide just one more time (or two, three…you get the idea). Grandmas just can’t say no! There may have been a few sore muscles after that weekend of hiking up waterslide stairs, but that memory shared with her granddaughter will last a lifetime. We want our children to learn the importance of fitness early on in their lives and try to incorporate a healthy balance of physical activities into their daily routine. It goes without saying that young children are naturally active creatures, so the real challenge lies in determining how to best funnel that energy into something positive and worthwhile. And as grandparents grow older, an active lifestyle is more important to their health than ever. By encouraging grandparents to model healthy habits for our children while spending time together, we are helping both generations more than we know. The grandparent-grandchild bond is second in emotional importance only to the bond between parents and children, says Arthur Kornhaber, author of The Grandparent Guide and founder and president of the Foundation for Grandparenting. And an intergenerational analysis conducted by the Legacy Project finds that children need at least four to six involved, concerned adults to interact with them on a regular basis to fully develop socially and emotionally. As we look to our parents and grandparents in encouraging time together with our own children, what does that ‘quality time’ look like? There are thousands of activities to keep kids moving while not draining all of Grandma’s energy afterwards!
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September 2015 | thehoodmagazine.com
Here are some simple fun ideas to hand over to Grandpa and Grandma:
• Explore. Take a walk, hike, or bike whenever possible to explore the neighborhood together. Take time to smell the flowers!
• Scavenger hunt. Make a list of things to find during an outdoor nature walk outside depending on the season.
• Dancing. Who better to teach them the Hokey Pokey, line dancing, or their favorite dances when they were young?
• Play Wii. If it’s a rainy day, break out the Wii. It has fun options to get all generations up and moving.
• Plan a vacation together. We recently returned from a vacation, which included four generations of my family. It was surprisingly easy to find activities we could all do together. Prioritize intergenerational relationships for your kids while keeping Grandma and Grandpa on their toes. Everyone wins! n
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September 2015 | thehoodmagazine.com
by Megan Forster, ‘Hood Intern
49
For any busy parent, being on the run can leave you exhausted at the end of the day. Sometimes, you may feel like there is no time to go to the gym. Luckily, there are simple steps you can take to work on your fitness right at home. James Lemke, of Lemke’s Fitness and Training says the first step lies in proper nutrition. “You can’t outwork poor nutrition habits,” he said. Beyond nutrition, there are many simple exercises you can do at home, with minimal equipment. Lemke suggests staying active with these activities, or a bit of cardio, for at least 30 minutes every day.
parent
Simple Workouts At Home
2. Planks To perform planks place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together.
Here are three simple ways to stay active at home:
3. Lunges 1. Dips Dips are done by placing your hands with fingers facing forward on a chair with your arms straight. Lower your body until your shoulders are below your elbows. Push yourself up until your arms are straight again. Proper dip form is key to avoid shoulder and chest pain. Don’t shrug or let your shoulders roll forward. Keep your shoulders back and down. If you can, keep your legs straight out in front of you.
To work out with lunges, keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle and push back to the starting position to do these in place. To add some flavor to the exercise you can hold on to a gallon of water or a similar object to intensify the exercise. n
Information from James Lemke, Lemke’s Fitness and Training September 2015 | thehoodmagazine.com
family by Shaina Herrmann, Shaina’s Deals
Easy (and Free)
Ways to Burn Calories, No Gym Required! Our lives have become far more sedentary in the past 100 years. We spend far more time sitting than we do in activities that require some exercise. Finding ways to increase the intensity and frequency of your daily activities can make a big difference in your overall health as well as your waistline. It’s the little changes that will make the biggest difference. You can burn hundreds of extra calories throughout the day without setting foot in the gym! • Need to pick up a few things from the store? Instead of driving, take a walk to the store instead. • Increase your speed as you walk the dog. • Standing instead of sitting. Whether you are at the DMV, cooking dinner, on the phone, or at your computer. Choosing to stand will burn about 20% more calories than if you were sitting. • Run up and down stairs instead of walking whenever you have the chance.
•C arry loads of laundry up and down the stairs. • R eplace your office chair with your exercise ball. You need to engage the core muscles to maintain stability and this will help to strengthen those muscles. •C omplete a thorough cleaning of your home for 30+ minutes. As you vacuum, mop the floors, and wash the windows, continuously increase movement to be faster than your usual speed. • E very week, garden and mow for 30 minutes each. In the winter, shovel snow and offer to shovel for your neighbors as well. • S wap the car for your bike a couple times a week. • Take the stairs instead of an elevator or escalator. • Always park in the farthest parking spots. You’ll burn more calories just by walking to your destination. n
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A childs health needs are different from an adults. Thats why they need the specialized care of a pediatrician. Dr. Jones is specially trained to care for babies, children and adolescents up to age 18. She believes in offering exceptional preventative care with a goal to establish a strong commitment to the health and well-being for the children in our community. Dr. Jones is now seeing patients at Sanford 69th & Louise Childrens Clinic in Sioux Falls.
Call (605) 312-8000 to make an appointment today.
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