WELCOME TO LIVING WELL | SUMMER 2015

BATTLING the Stresses EveryDayof LifeLife

RecipeBalsamic Grilled Vegetables

| INSIDE | | Welcome to Living Well |

| Notes |

LIVING WELLIS A PUBLICATION OFMazopiya, Wozupi Tribal Gardens, Dakotah! Sport

and Fitness, and SMSC Health and Wellness, all owned and

operated by theShakopee Mdewakanton

Sioux Community.

mazopiya.comwozupi.com

dakotahsport.comShakopeedakota.org

The Path to Living WellLiving Well starts with you. From how you exercise to how you eat to how you think, you can create a better life for yourself and future generations. “Living Well” brings together the many facets of a healthy life and a healthy world to get you started. In these pages, you will learn how to truly live well by supporting local businesses and farms, making your own food and drinks, and learning how mindfulness can improve your mental health. Stay safe while grilling, using fireworks, or enjoying the sunshine. Shop for good food for less. Take care of yourself while you’re taking care of others. Start Living Well today.

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Eat Healthy

Stay Safe

Cool Off

Eat Local

5 tips for

Take Your

Have Fun

How to

Grilling:

Fats in Food:

on a Budget

When the Heat Is On

with Summer Mocktails

Food for Longer

Fresher Food

Workout Outside

Stay Fit at Dakotah! Sport and Fitness this Summer

Build a Better Smoothie

A Healthy, TastyWay to Prepare thisSeason’s Produce

The Good, the Bad,the Healthy

Mindfulness Corner

BATTLINGthe Stresses EveryDayof

Most people have stress in their life and often find it difficult to engage in stress reduction activities, such as meditation, prayer, centering, mindfulness, and breathing techniques. Follow this easy exercise called the Quick Coherence Technique to manage your stress.

1. HEART FOCUS:

Bring your focused attention to your heart on the left side of your chest. Put your hand on the area and feel the heart beat or just notice the heart’s location in your chest.

2. HEART BREATHING:

Breathe deeply but normally, and feel as if your breath is coming in and out through your heart.

3. HEART FEELING:

As you maintain your heart focus and heart breathing, activate a positive feeling. Bring in a positive feeling of appreciation for the good things in your life, or the love and care you have for someone else (a child, spouse or pet) or something like a beautiful sunset, fun vacation, or a hobby.Practice this technique for at least 10 minutes once or twice a day. You will feel calmer, less reactive, more alert, and better focused with less anxiety, better sleep, and a more positive attitude.

LifeLife

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CanningAndPickling:

PRESERVE THETaste of SUMMER

Quick Tips:

Eat Healthy on a BudgetDO YOUR RESEARCH! Look for coupons on websites, social media, or by emailing the company to snag the best deals on quality, organic food.Pick up the freshest produce for reasonable prices at AREA FARMERS MARKETS. Stop by the farmers market at Mazopiya 2-6pm every Thursday through October. Or stop by Mazopiya anytime for special deals on local, seasonal, and organic food and products.

LEARN MORE ABOUT HEALTHY EATING ON A BUDGET AUG. 3, part of Mazopiya’s Brown Bag Lunch Series. To learn more about Mazopiya’s various classes, visit mazopiya.com. Call 952.233.9140 to register.

Summer’s harvest brings full bellies and full fridges – so full it can be hard to keep up with the produce pouring in from Wozupi’s farmers market and Tribally Supported Agriculture program, in addition to the variety of fresh, local finds at Mazopiya, the Shakopee Mdewakanton Sioux Community’s natural food market. Canning and pickling can be a great way to preserve your extra food from this year’s growing season.

START WITH THESE BASIC TIPS:

Get jars specifically intended for canning. These jars create a vacuum seal to make sure your food remains fresh and safe to eat. Disinfect your equipment. Soak your jars, lids, rings and other utensils in a boiling water bath for at least 10 minutes before using them.Don’t fill your jars to the top. Produce expands when boiled, so leave some room to prevent leaks. Can your fruits and vegetables immediately after they’re harvested, if possible, to ensure they’re packed with as many vitamins and nutrients as possible.Research to learn the specifics. Try recipes, then improvise! Learn pickling techniques during a CLASS AT WOZUPI 5:30-6:30PM JULY 10. Make dilly beans to preserve your fresh green beans. To learn more and to register, visit wozupi.com.

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Grilling:A Healthy, Tasty Way

To Prepare ThisSeason’s Produce

By SMSC Chef Jason Champagne

Keep your meal ideas fresh with seasonal fruit, vegetables, and herbs – on the grill! It’s one of the best ways to prepare this summer’s harvest. The high heat from the grill seals in moisture and keeps food tender, all while minimizing the amount of vitamins lost when vegetables are cooked.

Eating well can improve your health, as well as your well-being. Grilling out is an easy way to enjoy the outdoors and quality time with family and friends. Firing up the grill means healthier food, without sacrificing taste. It brings out complex, satisfying flavors – so you don’t have to douse your food in calorie-packed condiments. Throw on some fresh herbs, such as rosemary, thyme or dill, for the freshest, boldest flavors. Bonus: Grilled foods are a lower-calorie alternative to fried foods.

PICK UP YOUR INGREDIENTS AT MAZOPIYA, a natural food market where you can eat, shop, and learn, located at 2571 Credit Union Drive, Prior Lake. For freshly-picked produce each week from Wozupi, the Shakopee Mdewakanton Sioux Community’s organic farm, stop by the FARMERS MARKET 2-6PM EVERY THURSDAY, NOW THROUGH OCTOBER, AT MAZOPIYA.

Helping you grill rain or shine, Mazopiya is hosting a SUMMER GRILLING CLASS ON JULY 9 to show you how to boost food’s flavor and nutrition using a grill pan on your stove stop. Learn more about Mazopiya’s classes and register at mazopiya.com.

Get out of the kitchen and into a healthy lifestyle today. I hand-picked a recipe to get you started!

RecipeBalsamic Grilled Vegetables

- serves 5 -

INGREDIENTS:Balsamic Marinade

• 1/3 c. balsamic vinegar • 1/3 c. olive oil • 1 small garlic clove, minced • 1 tsp. Dijon mustard • 1 tsp. kosher salt • 1/4 tsp. freshly ground black pepper

Vegetables

• 2 large green bell peppers, quartered length-wise and seeded

• 2 large red bell peppers, quartered length-wise and seeded

• 3 large zucchini, cut into 1/3-inch diagonal slices, total of 12

• 3 medium Portobello mushrooms (approximately 3-inch in diameter), peeled, gills gently scooped out with small spoon

DIRECTIONS:For the marinade, in a large bowl, whisk balsamic vinegar, olive oil, garlic, Dijon mustard, salt, and pepper. Add red peppers, yellow peppers, and zucchini slices, tossing well to coat. Marinate at room temperature for 15 minutes. Add mushrooms, tossing gently, and marinate another 15 minutes.

Lightly coat grill with non-stick cooking spray and heat to medium-high heat. Remove vegetables from marinade and keep marinade to brush on vegetables while grilling.

Working in batches, grill the vegetables until tender and lightly charred, about 8-10 minutes for the peppers, and 7 minutes for the mushrooms and zucchini. Brush with marinade once or twice during cooking.

Remove from grill. Let rest for 5 minutes . . . enjoy!

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Sources of monounsaturated fats: avocados, nuts, nut butters, oils (olive, peanut), and olives. Sources of polyunsaturated fats: fish, nuts and nut butters (walnuts and soy nuts), oils (sunflower), and seeds (pumpkins, sunflower). Sources of Omega-3s: fish (herring, salmon, halibut, sardines, albacore tuna) and plants (ground flaxseed, flaxseed oil, walnuts, walnut oil, chia seeds, tofu).

Fats in Food:The Good, the Bad, the HealthyKeeping track of what kind of fat you eat is key to heart health. Take care of your ticker by eating healthy fats, such as monounsaturated, polyunsaturated fats, and Omega-3 fatty acids, instead of those shown to be unhealthy, such as trans fats.

Fats to AvoidAvoid trans fats. Not only do trans fats ramp up your LDL or “bad” cholesterol, but it lowers your HDL (good) cholesterol. That double whammy increases your risk of heart disease – the leading cause of death for men and women, according to the Mayo Clinic. Sources: margarine, products with “partially hydrogenated oil,” shortening, and fried foods.

Fats to EatA variety of foods contain “healthy fats” that are good for your heart and overall health. Omega-3 fatty acids are polyunsaturated fat that can help protect your heart and help reduce triglyceride levels. Still, don’t go overboard on healthy fats. All fats, including the healthy ones, are high in calories.

more about “THE SKINNY ON FATS” AT MAZOPIYA’S AUG. 6 CLASS 6-7PM. Register by calling 952.233.9140.

TOPIC: HEALTHY FATS Sept. 14 | NOON-1pmCOST: $10 (includes lunch)

Enjoy lunch and learn why healthy fats are

important for your health, as well as sources of

healthy fats, and how to incorporate more into

your diet. Register by calling 952.233.9140.

Mazopiya, a natural food market located at 2571 Credit Union Drive in Prior Lake. Visit mazopiya.com for more class information.

Stay SafeWhen the Heat Is OnFrom Fourth of July fireworks to sunshine to grilling, some of our favorite summertime pasttimes can be dangerous. Be smart and take a few steps to ensure your summer plans aren’t ruined by the heat.

FIREWORKS: The National Safety Council encourages everyone to stay away from all consumer fireworks and only enjoy them at a public fireworks display. For those who can’t let go of the common summer tradition, follow these rules to stay safe when handling these potentially dangerous explosives: Never allow young children to handle fireworks. Wear protective eyewear. Never light fireworks indoors. Only light one device at a time and maintain a safe distance after lighting. Keep a bucket of water nearby to fully extinguish fireworks that don’t go off or in case of a fire.

SUN SAFETY: Avoiding sunburn can help you avoid potentially fatal skin conditions later in life. One blistering sunburn during childhood or adolescence more than doubles a person’s chances of developing melanoma later in life. Use sunscreen with a sun protective factor (SPF) of 15 or higher, and have both UVA and UVB protection available. Reapply every two hours and after swimming. Check the expiration date! Sunscreen without an expiration date has a shelf life of no more than three years, but its shelf life is shorter if it has been exposed to high temperatures.

GRILLING SAFETY: To avoid fire and injury when grilling, always use propane tank cylinders in a vertical, upright position. Grill at least 10 feet away from any building. Never grill indoors or in garages, carports, porches, or under flammable surfaces.

TREATING BURNS: If the heat does get away from you, there are several things you can do to treat burns. Call 911, if it’s a major burn. For minor burns:

• Take a cool bath or shower or hold the burned area under cool running water for 10-15 minutes.

• Apply moisturizer, aloe vera lotion or gel, or low-dose hydrocortisone cream.

• Don’t break small blisters. If blisters break, gently clean the area with mild soup and water, apply an antibiotic ointment, and cover it with a nonstick gauze bandage.

• If needed, take over-the-counter pain relievers, such as ibuprofen or acetaminophen.

See your doctor if you develop large blisters or if you experience immediate complications, such as extreme pain, headache, confusion, nausea, or chills.

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Cool Off WITH SUMMER MOCKTAILSBeat the heat this summer with a refreshing drink! You can find all the ingredients for any

of the following Summer Mocktails at the SMSC’s natural food market, Mazopiya, in Prior Lake.

Hawaiian TropicsINGREDIENTS:8 ounces coconut milk 1 cup pineapple ½ lime, juiced 1 banana

2 tablespoons liquid organic sugar1 sprig fresh mint½ cup coconut water

Place all ingredients in a high speed blender. Add ice if needed. Blend until well mixed and serve over ice.

Coco CoolerINGREDIENTS:2 c. coconut water3 sprigs fresh mint2 limes, juiced1 c. pineapple2 tbsp. liquid organic sugar½ cucumber

Place all ingredients in a high speed blender. Add ice if needed. Blend until mixed well andserve over ice.

Make Your Own Natural Bug SprayKeep yourself free of mosquito and tick bites this summer by making your own non-toxic bug spray. Avoiding these bites can prevent numerous transmitted diseases by mosquitoes and ticks, including West Nile virus and Lyme disease. Avoid the harsh chemicals found in many household bug sprays by making this natural bug spray made entirely of essential oils.

• 30 dropsEucalyptus Citridora

• 10 dropsRose Geranium

• 10 dropsLavender

• 10 dropsPeppermint

Mix oils in a 4-ounce spray bottle. Add 1 ounce vinegar and swirl together. Fill bottle with water and shake well. Apply often. You can find these essential oils at Mazopiya. JOIN US ON JULY 8 FROM 5:30-7PM FOR OUR ESSENTIAL OILS 101 CLASS where you will learn all about essential oils. Call 952.233.9140 to register.

Eat Local Food for Longer

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Eating what’s local and in season has been shown to be better for you, the environment, and your taste buds. Local food tends to have more nutrients, and it tastes better and requires less energy to ship from farms to your dinner table. Plus, buying local food pumps money into your area’s economy, supporting local businesses and jobs.

For the freshest hand-picked produce, visit WOZUPI’S FARMERS MARKET 2-6PM EVERY THURSDAY AT MAZOPIYA JULY THROUGH OCTOBER, look for green onions, green beans, root vegetables, and tomatoes among the many foods available that Wozupi grows.

Storing food properly is key to getting the most out of your local food. Here’s a guide on how to store your fruit and veggies this summer:

ApplesSTORE: In fridge or at room temperature KEEP: Up to a month

Kale/Lettuce/SpinachSTORE: In the fridge KEEP: About a week

OnionsSTORE: In a cool and dry place KEEP: Up to a month

TomatoesSTORE: At room temperature KEEP: A week

Cucumbers/ZucchiniSTORE: In the fridge KEEP: About a week

Mazopiya, a natural food market, offers local, organic food and products year-round at 2571 Credit Union Drive in Prior Lake. Wozupi, the Shakopee Mdewakanton Sioux Community’s certified organic farm, produces food available through its Tribally Supported Agriculture program and at Mazopiya. Learn more at classes on how to shop local, prepare your produce, and more. Visit mazopiya.com for more information or call 952.233.9140 to register.

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1. Refrigerate your salad greens until you’re ready to eat them. Store them with a paper towel to absorb any excess moisture.

2. Before storing vegetables, remove any ties or rubber bands and trim leafy ends off of root veggies, such as beets, carrots and radishes. Store the tops separately.

3. Use perforated plastic bags to allow air to circulate.

4. To store asparagus and herbs, cut a quarter-inch off the bottom of the stalks and store them upright in some water.

5. Some fruits and vegetables, including apples, avocados and tomatoes, give off ethylene gas, which speeds up the ripening process of other produce, such as greens, sweet potatoes and broccoli.

Fresher Foodtips for5

TOPIC: SHOPPING LOCAL JULY 6 | NOON-1pmCOST: $10 (includes lunch)

Enjoy lunch and learn about the benefits of shopping local. In this class, we will discuss the importance of shopping for local ingredients, shopping farmers markets and joining CSAs/TSAs. You will also learn some easy ways to use local ingredients in simple recipes that are delicious and quick! Register by calling 952.233.9140. Mazopiya, a natural food market located at 2571 Credit Union Drive in Prior Lake. Visit mazopiya.com for more class information.

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Take Your Workout Outside

Enjoy summer, and work on your body’s major muscle groups while you’re at it. Grab some friends, head outside, and try these simple strength exercises. They don’t require equipment – just the great outdoors! Start off by doing each exercise for 20-30 seconds, three times a week. By the end of the fourth week, ramp that up to 60 seconds.

• Strengthen your leg muscles with a walking lunge. Walk forward while bending your knees to a 90-degree angle. If you need to work up to that, feel free to modify with a not-so-extreme bend.

• Drop and give me 20! Or however many push-ups you can do in 30 seconds. To modify, use a wall. This will strengthen the muscles in your back, chest, arms and shoulders.

• To work on your core muscles, get on the ground in a plank position. Balance on your toes or knees, depending on your ability. Either way, you’ll start feeling the burn!

NOW, CARDIOYou’ve got the strength; now let’s work on that heart. Try walking, riding a bike, or rollerblading to increase your cardiovascular endurance. Jogging, swimming, and any other outdoor sport are also good ways to get your blood flowing. Start off by doing 10 minutes of cardio exercise every day, and work your way up to 30-45 minutes by the end of the fourth week.

On rainy or dangerously-hot summer days, get in a workout, try out a class, or JOIN AN ACTIVITY OR LEAGUE AT DAKOTAH! SPORT AND FITNESS, located at 2100 Trail of Dreams, Prior Lake. Visit dakotahsport.com for more information. Dakotah! Sport and Fitness has personal trainers to make sure you’re getting the most out of your workout – indoors or out. Nice weather is precious. It can help us switch up our routine to maximize our energy and health. The key to all of this? Have fun!

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Let Dakotah! Sport and Fitness help you look and feel good this summer. Stay fit with a personal trainer – or switch up your fitness routine with DSF’s variety of programs, classes and services. Learn more at dakotahsport.com.

RUN & ROLL:Get fit outside this summer with Run & Roll! Led by certified instructors, the program is free and open to DSF members 12 and up. The running group meets every Monday and Wednesday, 9-10am. The cycling group meets 10-11am every Tuesday.

GROUP FITNESS CLASSES:Get fit with friends! These group classes are free for DSF members.

BARRE FUSION: A blend of ballet, yoga and strength training guaranteed to challenge your body every Monday and Wednesday at 6pm.

INTRO TO VINYASA YOGA: Combine a yoga flow series with breathing to create a zen workout on Thursday nights at 5pm.

YOGA BREAKDOWN: New to yoga? Learn more about the poses and flow series every Tuesday at 6pm.

CUT: Get “cut” in this strength-training class on Mondays at 10:30am and 5:45pm, Tuesdays at 9:15am, Wednesdays at 5:45am, Thursdays at 9:15am and Sundays at 10:30am.

DAKOTAH! SALON:Unwind with a session in a HydroMassage bed or by shopping at the brand-new Dakotah! Salon at DSF. Open now, Dakotah! Salon features men’s and women’s workout apparel. ANYONE IS WELCOME TO RELAX AND SHOP, not just members.

Have Fun, Stay Fit

at DSF this Summer

TOPIC: HEALTHY EATINGON A BUDGET

AUG. 3 | NOON-1pmCOST: $10 (includes lunch)

Enjoy lunch and learn about eating healthy without breaking the bank. We will discuss grocery cost saving tips and how to lead a healthy, organic lifestyle on any budget. Register by calling 952.233.9140. Mazopiya, a natural food market located at 2571 Credit Union Drive in Prior Lake. Visit mazopiya.com for more class information.

Enjoy this summer with some refreshing, healthy smoothies. By building your own smoothie, you know exactly what you’re drinking and you can customize it how you want. For inspiration, visit Mazopiya’s reFresh smoothie bar, which offers delicious and fresh smoothies and juices with more vegetables and less sugar.

Find all you the ingredients you need at the SMSC’s natural food market Mazopiya, and WOZUPI’S FARMERS MARKET 2-6PM EVERY THURSDAY AT MAZOPIYA, located at 2571 Credit Union Drive in Prior Lake.