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Regular handwashing is one of the best steps we ca

Regular handwashing is one of the best steps we can take to keep ourselves healthy. The key to effective handwashing is to do it properly. When washing your hands, follow these six steps:

1. Wet your hands with clean, running water. Studies show the temperature of the water doesn’t matter; it may be either warm or cold.
2. Apply soap to your hands and wrists.
3. Lather your hands by rubbing them together briskly. Don’t forget the backs of your hands, wrists, spaces between your fingers, and fingernails.
4. Scrub your hands for a minimum of 20 seconds. In lieu of counting, you can sing “Happy Birthday” twice. (You don’t have to do this out loud!)
5. Rinse your hands well under clean, running water.
6. Dry your hands using a clean towel or air dry them.

TEXAS POTATOES (GLUTEN FREE) Ingredients: 1 bag Po

As cold and flu season approaches, many of us have

As cold and flu season approaches, many of us have heard varying advice on how to prepare; exercise more, eat healthier, and try to get more sleep. While it all sounds easy, in a perfect world we would be doing all of that already. Is it really possible, or even feasible, to make lifestyle changes simply because the seasons change?
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Unfortunately there is no easy button for boosting immunity, but small changes to our daily routine here and there can help us stay healthy all winter.
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Our immune system is precisely that—a system. Just like how doing exercises to target one area of our body is ineffective (we’re looking at you, crunches), our immune system is a complicated network that affects us as a whole.
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The biggest workhorse of the system is white blood cells, which essentially remember every microbe they come in contact with and learn how to protect us against them. They don’t act alone, however, relying on other bodily functions in our spleen, skin, and bone marrow, to name a few. Keeping all of these healthy and functioning goes a long way toward a healthy immune system and preventing sickness.

SUPERFOODS: EATING YOUR WAY HEALTHY Unsurprisingly

SUPERFOODS: EATING YOUR WAY HEALTHY
Unsurprisingly, a lot of superfoods are fruits and vegetables, since they naturally supply an array of nutrients. Orange and red vegetables are an easy go-to this time of year, as they have high levels of Vitamin A and C, and immunity-boosting beta-carotene. Carrots, squash, and tomatoes are all good additions, and versatile enough for almost any dish. Starting a family garden is a great way to get your kids involved and have fresh produce for next year! Grains are also a common superfood, if you stay away from highly processed or bleached versions. Brown rice, oatmeal, and quinoa are great options, since they have high levels of zinc, iron, and even protein.

As we move into another winter in the Black Hills,

As we move into another winter in the Black Hills, parents may wonder what they can do to protect the health of their kids. We asked a local pediatrician for easy yet effective ways to help you and your family stay as healthy as possible this winter.
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KNOW YOUR VIRUSES
Seasonal viruses usually refer to ones most often responsible for what we call the common cold, like an adenovirus or rhinovirus. There is no cure, or vaccine, for the common cold. The best way to avoid catching a cold is to wash your hands frequently or use hand sanitizer, avoid touching your face, and avoid others who are sick.
Influenza is another common virus that causes the illness we call “the flu.” Symptoms can be similar to a cold, and may include fever, chills, muscle aches, cough, congestion, runny nose, and headaches. Unlike a cold, however, the flu can be severe and can lead to hospitalization and even death. You can read more about identifying flu vs. cold symptoms here, but check with your family physician if you’re unsure.
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STEPS TO STAY HEALTHY
While viruses are more common this time of year, there are ways you can protect yourself and your family. Washing hands regularly, avoiding large crowds, and not touching your face are great first steps. Making sure to eat a balanced diet and getting plenty of rest also help keep your immune system in peak condition.

Who doesn’t love macaroni and cheese? This class

Who doesn’t love macaroni and cheese? This classic dish has been a childhood staple for generations, and it’s easy to make at home! Our version is baked with bread crumbs on top for an extra dash of flavor and crunch!
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INGREDIENTS:
½ pound elbow macaroni
3 tablespoons butter
3 tablespoons flour
1 tablespoon dijon mustard
3 cups milk
½ teaspoon paprika
1 egg
1 ½ cup sharp cheddar, shredded
½ cup colby jack, shredded
½ tablespoon salt
1 teaspoon pepper
Bread crumbs (optional)
EQUIPMENT:
2-quart casserole dish
2 large pans
Whisk
Spatula
STEPS:
Preheat your oven to 375°F.
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Bring a large pot of water to a boil. Add pasta and cook to al dente then drain and set aside.
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Add butter to a pan and melt over medium heat. Add the flour and mustard, and whisk for 5 minutes. Slowly stir in the milk and paprika. Reduce heat to low and continue whisking for 10 minutes. Add more flour to thicken the sauce if needed.
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Temper in the egg. Stir in the cheese, and season with salt and pepper. Fold macaroni into the sauce before pouring the mixture into a 2-quart casserole dish. Top with bread crumbs if desired. Bake for 30 minutes. Let cool for 5 minutes before serving. Enjoy!

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