January is Thyroid Awareness Month Heart Health Month in February SPRING CLEAN NATURALLY DETAILS INSIDE
Welcome to Living Well keep on Living Well
Winter well with Living Well. In this issue, we’re giving you several tools for continuing a healthy lifestyle throughout the cold and snowy months. Stock up on safe cleaning products, brush up on the right post-workout food choices, and fill up on a dessert-y, good-for-you smoothie bowl. Now’s the time to rate your plate to find out if you’re making smart choices or need to revamp your approach to meals. Let’s kick off another year of Living Well!
FRIDAY, FEBRUARY FRIDAY, FEBRUARY 3 5
Mazopiya BUY ONE, GET ONE FREE
on a 12 oz. Heartbeet or Mickey’s Greenhouse Juice. Feb. 3 only. While supplies last. Beets
provided by Wozupi Tribal Gardens. mazopiya.com
WEAR RED on RED FEBRUARY 3 to take advantage WEAR on FEBRUARY 5 to take of special deals throughout the throughout SMSC and raise advantage of special deals the SMSC and raise awareness of awareness of heart disease and stroke. heart disease and stroke.
Living Well is a quarterly publication of Mazopiya, Wozupi Tribal Gardens, Dakotah! Sport and Fitness, and the SMSC Health and Wellness Department, all owned and operated by the Shakopee Mdewakanton Sioux Community. mazopiya.com | wozupi.com | dakotahsport.com
AWARENESS Month Facts about Thyroid Disease Hypothyroidism is a condition where the thyroid gland does not produce enough thyroid hormone. Symptoms include: • Extreme fatigue
• Some weight gain
Hyperthyroidism, another form of thyroid disease, is a condition causing the gland to produce too much thyroid hormone. Symptoms include: • Irritability
• Muscle weakness
• Vision problems
• Eye irritation
• Unexplained weight loss
The thyroid is a hormone-producing gland that regulates the body’s metabolism—the rate at which the body produces energy from nutrients and oxygen—and affects critical body functions, such as energy level and heart rate. Up to 60 percent of those with thyroid disease are unaware of their condition.
Most thyroid cancers respond to treatment, although a small percentage can be very aggressive.
More than 12 percent of the U.S. population will develop a thyroid condition during their lifetime. An estimated 20 million Americans have some form of thyroid disease.
• Sleep disturbances
Graves’ disease is a type of hyperthyroidism; it is an autoimmune disorder that is genetic and estimated to affect one percent of the population. Source: American Thyroid Association
Pregnant women with undiagnosed or inadequately treated hypothyroidism have an increased risk of miscarriage, preterm delivery, and severe developmental problems in their children. Women are five to eight times more likely than men to have thyroid problems.
Most thyroid diseases are life-long conditions that can be managed with medical attention.
Undiagnosed thyroid disease may put patients at risk for certain serious conditions, such as cardiovascular diseases, osteoporosis and infertility.
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Natural All-Purpose Cleaner 2 cups water
30 drops lemon essential oil
2 cups white vinegar
20 drops tea tree essential oil
1 teaspoon natural dish soap (NOT castile soap)
Glass spray bottle
For the best cleaning products, head to Mazopiya. Be sure to check out Mazopiya’s DIY section, devoted to natural, good-smelling, super-safe ingredients, including an extensive selection of Veriditas Essential Oils.
Instructions: Add all ingredients to a glass spray bottle and shake to combine. Use on countertops, toilets, sinks, and more.
Spring Clean Naturally: Spring Clean Naturally: Shop Shop Smart Smart or or DIY DIY
Many common household cleaning products can be toxic to you, your family and your pets. Be sure to do your research before you shop. Here are some tips to guide you: Read labels. Avoid products labeled “poison” or “danger.” This may seem like a no-brainer, but know that it’s something you should watch out for. Avoid products with strong chemicals, such as bleach or ammonia, too. When in doubt, head to ewg.org for information from the Environmental Work Group. Avoid aerosol products. They are harmful to you and the environment. Look for products with milder ingredients, such as plant-based or essential oils. Mazopiya has a large selection of natural cleaning products (mazopiya.com).
Make your own cleaners! Mazopiya offers essential oils classes and has a DIY section with high-quality, safe ingredients. The recipe below is a great basic cleaner for the kitchen, bathroom—wherever you have a mess!
Rate Your Plate!
Answer the following questions to rate your eating habits, just in time for National Nutrition Month in March. How often do you:
Now, tally up your score.
You get 2 points for every “Most Days,” 1 point for every “Sometimes,” and 0 points for every “Never.” 16-20 Points Healthy seems to be your habit already. Keep up the good work! 10-15 Points You’re on track. A few easy changes will make your total eating plan healthier. 0-9 Points Sometimes, you may eat well. To make sure you’re doing everything you can for your health, try to turn more of those “Sometimes” or “Nevers” into “Most Days.” Need help with your eating plan? Visit choosemyplate.gov for more information.
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Why You Should Focus More on Post-Workout Nutrition From a stroll to a triathlon training, any activity can impact what you put on your plate and when. When it comes to working out, many experts discourage eating immediately before a workout so your body can focus on what goes into movement, instead of digestion. Though you might have to switch up your own meal plan based on your activity, there are some “common truths” when it comes to post-workout nutrition.
Just ask the Academy of Nutrition and Dietetics. They say: • Don’t skip the carbs. Carbs are your fuel, so the harder you work your body, the more carbs you’ll need. • Pair carbs with protein. Protein is what rebuilds and repairs, and prompts the right amino acids for your muscles. This combo is especially important post-workout. • Eat 1-3 hours before a workout, and about 20 minutes after a workout.
FUEL YOUR BODY
Peanut or almond butter with a piece of fruit
Smoothie made with milk and fruit
(no sugar Added)
(Mazopiya’s Mega Meal Smoothie at the reFresh Bar should be your go-to)
Plain Greek yogurt with fresh berries
All-natural chocolate milk
Oatmeal with milk and fruit
Turkey on a whole-grain wrap with veggies
Raisins and nuts
Plain Greek yogurt with fresh berries
When is the Best Time of Day to
Morning, midday or midnight By the American Heart Association
Well, that depends on when’s the best time for you. “The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, Ph.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia. Your best time is based on a “constellation” of factors: “It’s not just what time, but what activity, with whom and where,” said Pate, who is also an American Heart Association volunteer. “This mix of factors for people come together to result in being consistent.”
Fit in Fitness The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of three 10-minute increments.
At lunch, walk 10 minutes in or around where you work.
For example: In the morning, park 10 minutes away from the job and walk briskly.
So get moving—at the time that’s right for you!
Ta-da! You have a 30-minute workout! Exercise is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.
Location Type of physical activity
Everybody’s Different You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. “Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said. “If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.”
In the afternoon/evening, walk briskly 10 minutes back to your vehicle.
Social setting, among others Time of day || 7 |
Wozupi Tribal Gardens: ‘Let Us Help You Grow’ How does it work? Here are the basics:
Provide us with organic and/or untreated, non-GMO seed (with a non-GMO verification statement) from sourced seed companies.
Pick your transplant date.
Wozupi Tribal Gardens turns your seeds into plant starts, ready for transplant to your farm or market garden. We will grow trays of 128, 72 or 50 cells (your choice).
We love working with Andy. And we know you will, too. Learn more or place your order at wozupi.com today.
CERTIFIED ORGANIC BY
Warm or cold outside, you’ll usually find Andy Grotberg inside— of Wozupi Tribal Gardens’ certified organic greenhouses. He’s our season extension specialist with more than 13 years of greenhouse management experience, and has worked in medicinal herb and vegetable production for more than two decades. “I take great pride in the quality of the plants and management of our greenhouse program,” Andy said. “I always make sure any plants that leave the greenhouses are healthy, vigorous, and ready to grow.” Andy joined the Wozupi Tribal Gardens team in November of 2015, and immediately put his expertise to good use. He has automated our greenhouse seeding through the acquisition of a pinpoint seeder, installed an overhead irrigation system
and new heat mat tables, built new germination chambers, and made our greenhouse and high tunnel management more efficient overall. And Andy’s just getting started. This winter he will manage three greenhouses and two high tunnels at Wozupi, and hopes to build two more high tunnels this summer, increasing Wozupi’s year-round production capacity.
New Custom Plug Transplant Program
He’s also the man behind a new wholesale greenhouse transplant program, tailored to organic farms and market gardens. He will be custom growing certified organic transplants for other farmers that do not have the greenhouse capacity to meet all their transplant needs.
Find out more at wozupi.com
MAKE WELLNESS A LIFESTYLE IN THE
HERE’S WHERE YOU CAN GO FRESH THROUGHOUT THE SMSC: Mazopiya
Our natural food market carries local, natural and organic food and products. Great to-go options, salad bar, groceries, wellness items—they’re all at Mazopiya. Plus, the smoothie and juice bar is 100-percent organic and GMOfree! Learn more at mazopiya.com.
Wozupi Tribal Gardens Now’s the time to sign up for our Tribally Supported Agriculture program, which offers you 18 weeks of certified organic produce during the growing season. We also offer shares of our organic eggs. Discover our products, classes, recipes, and more at wozupi.com.
Shakopee Dakota Convenience Store
We offer more than the best gas prices. Walk inside, and you’ll find new fresh and natural options in our #healthyme section. Salads, wraps, and fresh produce—we have what you need to fuel up for you next workout. Visit us right across from Mystic Lake Casino Hotel.
Dakotah! Sport and Fitness Make healthy food part of your workout routine. The Dakotah! Deli has a healthful salad bar featuring Wozupi Tribal Gardens produce and daily specials, like a Deluxe Chicken Wrap, Tuna Pasta
Salad, and more. To maximize your results, try personal training in 2017! Our highly-trained staff will make sure you’re making the right choices from breakfast to midnight snacks.
The Shakopee Mdewakanton Sioux Community (SMSC) is committed to offering healthy, local food options. We make fresh and healthy easy— at our diverse, local enterprises. Explore them today! || 9 |
R E C I P E NUTTY PROFESSOR SMOOTHIE BOWL
Whip up this smoothie bowl as a nutrient-packed dessert or post-workout lunch. Add a little crunch (and fiber and protein) with granola, chia seeds, and pumpkin seeds. For even more tasty sweetness, top with cacao nibs or fresh sliced banana. Carbs are important fuel for exercise, but be careful not to go overboard.
INGREDIENTS: 1 Â˝ frozen bananas 2 tablespoons peanut butter 1 handful of fresh spinach 4 ounces almond milk
INSTRUCTIONS: Blend all ingredients in a high-speed blender until creamy. Place in a shallow bowl and top with desired toppings, like fresh sliced banana, cacao nibs, granola, chia seeds, or pumpkin seeds. Recipe Courtesy of Carla Cohen
Organics Recycling Facility
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952.233.9191 | SMSCORF.COM
MAZOPIYA CLASSES Apple Pie Applesauce
noon-1pm | cost: $10 (includes lunch)
Join us on the first Monday of each month for our Brown Bag Lunch Series, where we provide lunch and share some information on a health topic. 952.233.9140 | mazopiya.com 2571 credit union drive, prior lake, mn
Essential Oils for Skin & Hair Care 5:30-7pm • FREE Instructor: Terra Johnson
Explore and try all of the beautiful organic essential oils that are great for the skin and hair. Organic essential oils are used for regenerating cells, getting rid of age spots, clearing blemishes, helping remove scars, and so much more!
FEB 7: Winter Salads
5:30-7pm • FREE Instructor: AmyLeo Barankovich
Winters in Minnesota can be veggie-rich and quite delish’ once you get your wintersalad basics down. Load ‘em up with roasted root veggies, nuts, seeds, grains, and plantbased sausages, and you are good to go. Join chef AmyLeo to learn how to make nutrient dense, hearty salads—of course topped with the perfect dressings.
MAR 8: St. Patrick’s Day Feast 6-7pm • FREE Instructor: Renee Avelsgard
St. Patrick’s Day is more than green drinks and corned beef. Join Renee for a trip to Ireland and learn about dishes steeped in tradition. This class is sure to get you in the spirit on March 17 and beyond!
& More! For a complete list of classes, visit mazopiya.com.
To register, call 952.233.9140, or online mazopiya.com
January 13, 2017 | 5:30-6:30pm Instructor: Stephanie Larson Learn to make applesauce that tastes like fresh apple pie! Our recipe can be canned, frozen, made into various batch sizes, and modified to fit your specific taste. Taste test a variety of apple types, and discover which are best for cooking, baking and eating raw. Take home a jar of homemade apple sauce!
Custom Felted Slippers
January 14, 2017 | 10am-noon Instructor: Liana Nichols Using soft, merino-blended wool, we will felt a pair of slippers to custom-fit your feet! Kids 12 years and older welcome. All materials provided with a variety of colors to choose from.
Homemade Soap and Lotion Bars
January 21, 2017 | Noon-3pm Instructor: Tiffany Joy Ralston Learn how to make all-natural soap and lotion bars with hot-press shea butter and coconut oil! We will provide various essential oils, packing supplies, molds, labels, and decorations to personalize your soap and lotion bars.
Cost: $30 Materials fee: $10, due in class
Winter Farm Crafts for Kids
February 4, 2017 | 1-3pm Instructor: Angelica Adams Come to the Wozupi log cabin for a cozy day of winter crafts. Kids 7-11 years old will make crafts to take home, such as a gourd birdhouse, beeswax luminaries, and farm soaps. Parents are welcome to stay to work with their child or drop off.
Cost: $10 per child
Part 1: February 15, 2017 | 5:30-7pm Part 2: March 15, 2017 | 5:30-7pm Instructor: Matt Smaus Winter is the time to cozy up with seed catalogs and dream about the garden to come. Join us as we explore topics including: creating a vision for your ideal garden, choosing which vegetables to grow, deciding how much to plant, calculating how much space you will need (or how best to utilize the space you have), knowing when to plant, and how to maximize your growing season.
Class: $20 | Series: $30
March 8, 2017 | 5:30-6:30pm Instructor: Matt Smaus Enjoy farm fresh eggs from your own backyard! In this class you will learn all you need to know about keeping chickens on a city or suburban lot. Fun for the whole family!
Maple Syrup: Tapping and Boiling
March 11, 2017 | 10am-noon Instructor: Angelica Adams Come experience the Minnesota tradition of tapping maple trees and boiling sap down to a pure maple syrup. This class will go through the steps of identifying a maple tree, tapping for sap, collection and then boiling methods. Bring your winter boots. Appropriate for adults and kids ages 10 and up.
Cost: $15 per participant
Maple Syrup Making for Kids
March 18, 2017 | 10am-noon Instructor: Angelica Adams Learn how maple syrup is made from tree to table! Come tour Wozupi’s sugar shack, taste fresh sap, and see how we process hundreds of gallons of sap into maple syrup. Dress for the weather. Appropriate for kids ages 4 and up (not a drop-off class).
Cost: $10 per child (accompanying adults included)
& More! wozupi.com | 952.233.9182 | 2041 140th St NW, Prior Lake, MN
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You say CSA, we say TSA. Tribally Supported Agriculture brings you 18 weeks of fresh, organic produce—sustainably grown by your neighbor, Wozupi Tribal Gardens. Modeled after Community Supported Agriculture, the program supports healthy people and healthy communities. Full Share
Feeds a family of four who mostly cooks at home
$18/week Perfect for two people who love veggies
Sign up NOW online! 2041 140th St NW, Prior Lake, MN 952.233.9182
summer camp 2017 Full & part time
Summer Camp with xtreme adventure and xtreme fun!
Starts June 12 educational programs
Field Trips hands-on experiences
atrium play Daily meals included
952.445.PLAY(7529) | PLAYWORKSFUN.COM 2200 TRAIL OF DREAMS, PRIOR LAKE, MN
Saturday, February 25 | 9am-3pm Ages: 14+ Fee: $85/Members | $95/Non-Members
Call 952.496.6891 for more information
952.445.9400 | dakotahsport.com 2100 Trail of Dreams • Prior Lake Programs and Enterprises Owned and Operated by the Shakopee Mdewakanton Sioux Community