Bon Homme Yankton Electric February 2018 Vol. 18 No. 9
Your Home: How Smart Is It? Page 8
Give Your Heart Some Love Page 12
MANAGER’S COLUMN
Starting the new year:
Cooperative stays busy
Stephanie Horst horst@byelectric.com
With warmer temperatures in the forecast, we must remember that we still have a lot of winter ahead of us and it is not too late to be proactive maintaining your heating system.
This past week’s below zero temperatures were a wake-up call for all of us with Tabor ringing in the new year at -21°F. How did you keep warm? Did you stay inside with an extra layer of clothes snuggled under a blanket, plug in a space heater, or bump up the thermostat a few degrees? Heating systems got a work out. This is a good reason to keep your furnaces filters changed regularly and annually have your heating systems serviced. This last week would have been a bad time to have issues with them. With warmer temperatures in the forecast, we must remember that we still have a lot of winter ahead of us and it is not too late to be proactive maintaining your heating system. If your heating system is due for an upgrade, or you are building a new house or shop, contact our member service department to go over incentives that Bon Homme Yankton Electric has available for electric heat and electric water heaters. The cold doesn’t slow activity at your cooperative. The line department finished up inventory and is currently working on oil circuit recloser (OCR) maintenance in our Utica substation area, the office is working on closing the 2017 books, and the member service department is working on the BBC water heater load control receiver change outs. The BBC water heater units are old and not working optimally causing load on these receivers not to shed. Shedding water heater load is vital to the success of the load control program which helps keep our rates lower. Our member service department will be contacting you if you have a BBC receiver to schedule a time to change it out. If you have any questions regarding this or how you can participate in our load control program, please contact Bob Felber at our office at 605-463-2507. In January, the annual Idle Service billing will be mailed out to disconnected locations. Since it is sent annually, it is easy to forget what it is for. If you have any questions, contact Linda Bares at our office at 605-463-2507. This year, we will begin working on a new work plan. Currently, DGR Engineering is analyzing our system and associating costs to upgrades that are needed. We will be using this information to put a strategic plan together for our system replacement. In the past load growth areas on our system received necessary upgrades and attention, leaving antiquated line that isn’t having issues with less attention. We will be putting a plan together that deals with both load growth and system replacement. We will be getting into detail about system improvement needs at the annual meeting which is set for August 28 in Tabor. Please attend this meeting to learn more about this and other issues facing our cooperative. As we move forward with this and the other projects, the Board, management and employees strive to keep Bon Homme Yankton Electric a strong, reliable cooperative. With your continual cooperation and support added, there is no doubt we can make it happen together.
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Cooperative Connections | February 2018
Bon Homme Yankton Electric
Benefits of Membership
CO-OP NEWS
Capital Credit Refund Checks One of the benefits of being a member of an electric cooperative is receiving a refund of the capital credits that have been held at the cooperative in your name and used as capital for a number of years and then is returned in the form of a check.
(USPS No. 018-973)
Bon Homme Yankton Elecric Assocation, Inc PO Box 158 134 S Lidice St Tabor, SD 57063 Office Hours: Monday through Friday 7:30am - 4:30pm To report an outage call: Local call from Tabor, Tyndall and Yankton: 605-463-2507 Toll Free in South Dakota: 1-800-925-2929
In December, 2,200 checks totaling $399,339 were mailed out to current and former members. In order to receive a refund check, you needed to be a member from 1997-2000 and accumulated capital credits that generated a check more than $25.00. Please cash your check as soon as possible. The checks expire in six months. If you find an old refund check that was not cashed, contact our office to see if a replacement check can be issued. It may have been added onto the next available refund. If you do move away and are no longer a member, we only ask that you keep us informed of your current mailing address at least 20 years into the future to make sure you receive all of your future refunds.
NOTICE: Electric bills must be paid by 10:00am on the 20th of each month to avoid a $10 late fee. Bon Homme Yankton Electric Cooperative Connections is published monthly by Bon Homme Yankton Electric Association, Inc., PO Box 158, 134 S. Lidice St., Tabor, SD 57063-0158 for its members. Families subscribe to Bon Homme Yankton Electric Cooperative Connections as part of their electric cooperative membership. Bon Homme Yankton Electric Cooperative Connection’s purpose is to provide reliable, helpful information to electric cooperative members on matters pertaining to rural electrification and better rural living. Subscription information: Electric cooperative members devote $6.00 from their electric payments annually for a subscription. Nonmember subscriptions are available for $12 annually. Periodicals Postage Paid at Tabor, SD 57063 and at additional mailing offices.
Feel the power of data in your hands with SmartHub mobile and web apps. SmartHub allows you to view your usage data and manage your account right from your mobile device in a secure environment. Go to www.byelectric.coop and follow the link to the SmartHub site or download the free app on Google Play or iTunes.
POSTMASTER: Send address changes to Bon Homme Yankton Electric Cooperative Connections, Bon Homme Yankton Electric, PO Box 158, Tabor, S.D. 57063 TELEPHONE (605)463-2507: FAX (605) 463-2419. Design assistance by TDG Communications, Deadwood, S.D.
Statement of non-discrimination
This institution is an equal opportunity provider and employer. If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http:// www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at program.intake@usda.gov. February 2018 | Cooperative Connections
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SAFETY TIPS
Weathering a Winter Storm When ice and heavy snow bring down limbs and power lines, safety is a consideration indoors and out. Make sure you know how to weather the storm.
When outside, stay away from downed power lines: A power line does not need to be sparking or arcing to be energized. Equipment near power lines can also be energized and dangerous. Lines that appear to be “dead” can become energized as crews work to restore power, or sometimes from improper use of emergency generators. Assume all low and downed lines are energized and dangerous. If you see a downed or sagging line, contact your utility. Motorists should never drive over a downed line as snagging a line could pull down a pole or other equipment and cause other hazards. Be careful approaching intersections where traffic or crossing lights may be out. If you plan to use a generator, know how to operate it safely
KIDS CORNER SAFETY POSTER
Before a winter storm, you should have supplies on hand and know how to stay warm:
Always keep a battery-powered radio or TV, flashlights and a supply of fresh batteries. You should also have water, blankets and non-perishable food. When power goes out, it often comes back in spikes. This can damage electronics. Keep your electronics safe by unplugging them when the power goes out. Leave one lamp or switch on as a signal for when your power returns. To prevent water pipes from freezing, keep faucets turned on slightly so that water drips from the tap. Know how to shut off water valves in case a pipe bursts. Never use a charcoal grill to cook or heat with inside the home. Burning charcoal gives off deadly carbon monoxide gas. Charcoal grills should only be used outdoors. If you live with a child or elderly person, you may need to take them somewhere with power so they can stay warm. If you are healthy enough to stay home safely, there are ways to stay warm: stay inside and dress warmly in layered clothing. Close off unneeded rooms. When using an alternate heat source, follow operating instructions, use fire safeguards and be sure to properly ventilate. Source: safeelectricity.org 4
Cooperative Connections | February 2018
“Beware! Storms can make a shocking experience.” Aden Schaeffer, 6 years old
Aden is the son of Travis and Jessica Schaeffer, Tabor, S.D. They are members of Bon Homme Yankton Electric Cooperative, Tabor. Kids, send your drawing with an electrical safety tip to your local electric cooperative (address found on Page 3). If your poster is published, you’ll receive a prize. All entries must include your name, age, mailing address and the names of your parents. Colored drawings are encouraged.
RECIPES
Bountiful Brunch Butter Brickle Bread
Breakfast Tot Casserole
1 box butter pecan cake mix
3/4 cup oil
8 eggs
1 pkg. instant vanilla pudding
1 tsp. vanilla
1/4 cup heavy cream
4 eggs
1 package McCormick® Good Morning Ultimate Egg Casserole Slow Cooker Breakfast Seasoning Mix
3/4 cup water
Beat together first 5 ingredients. Add eggs, one at a time, beating after each egg. Pour into 2 greased, medium loaf pans. Bake at 350°F. for 35 to 40 minutes. Glaze with powdered sugar frosting, if desired. Linda Rauscher, Aberdeen
Cornmeal Waffles 1-3/4 cup flour
2 eggs, beaten
1-1/4 cup cornmeal
2 cups milk
1/2 tsp. salt
3 T. vegetable oil
1 T. baking powder
1-1/2 tsp. vanilla
Whisk together dry ingredients. In separate bowl, beat eggs. Add milk, oil, and vanilla; whisk together. Pour wet mixture into dry mixture, whisking together. Bake on sprayed waffle iron. Jane Ham, Rapid City
Quinoa Oatmeal 2 large eggs
1-1/4 cups whole milk
1/2 cup brown sugar
1 cup quinoa, cooked and cooled
1/3 cup butter, melted 1-1/2 tsp. baking powder
2 cups old-fashioned rolled oats
1 tsp. cinnamon
1 T. ground flax meal
1 tsp. vanilla
1/4 cup sliced almonds
1 tsp. almond extract Spray a 9x9-inch baking pan. Whisk together eggs and brown sugar, removing all lumps Whisk in the remaining ingredients, except the quinoa, oats, flax and almonds – stir those in with a spoon. Cover and refrigerate at least 8 hours, preferably overnight. When ready to eat, remove dish from fridge and preheat oven to 350°F. Bake 40 to 45 minutes or until it is set and nicely browned. Let stand 5 minutes before slicing and serving. Serve with warmed milk. Darcy Bracken-Marxen, Hermosa
1 (32 oz.) bag frozen potato nuggets 2 cups shredded Cheddar cheese 8 oz. ground breakfast sausage, cooked and drained
Spray 6-quart slow cooker with no stick cooking spray. Mix eggs, cream and Seasoning Mix in large bowl with wire whisk until well blended. Place 1/2 of the potato nuggets in bottom of slow cooker. Pour in egg mixture. Sprinkle top with 1/2 cup of the cheese, then cooked sausage. Layer with remaining potato nuggets and cheese. Cover. Cook 2 -1/2 hours on HIGH or 5 hours on LOW. Makes 8 servings. Nutritional Information Per Serving: Calories 502, Total Fat 34g, Saturated Fat 14g, Sodium 1,238mg, Cholesterol 234mg, Carbohydrates 31g, Protein 18g, Dietary Fiber 3g, Pictured, Cooperative Connections
Brunch Baked French Toast 3 eggs, beaten
2/3 cup brown sugar
1 cup milk
1 (16 oz.) loaf French bread, cut into 1-inch slices
1/4 tsp. salt 1/2 cup butter, softened
2 tsp. ground cinnamon or to taste
Preheat oven to 350°F. Whisk eggs, milk and salt together in a bowl; pour into a shallow dish. Soak bread slices in egg mixture until saturated. Spread softened butter over the bottom of a 10x15-inch jelly roll pan. Sprinkle brown sugar over the butter. Arrange bread slices onto sugar in a single layer; sprinkle with cinnamon. Bake in preheated oven until beginning to firm, 25 to 30 minutes. Cortney Reedy, Tea
Please send your favorite seafood, appetizer and beverage recipes to your local electric cooperative (address found on Page 3). Each recipe printed will be entered into a drawing for a prize in June 2018. All entries must include your name, mailing address, telephone number and cooperative name. February 2018 | Cooperative Connections
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CO-OP NEWS
The Big Green Box They’re big. They’re often green. They generally sit on concrete, often within housing developments. Some folks don’t like these “electrical boxes” (a common nickname for pad-mount transformers) and try to hide them with bushes, fences, or flower beds. But stay clear: even small additions around pad-mount transformers create hazards. To improve aesthetics of new neighborhoods, developers often put in underground power lines. While this eliminates utility poles and overhead wires, it requires installing pad-mounted transformers in some front yards. Unfortunately some homeowners, concerned about curb appeal, attempt to screen pad-mount transformers from view—creating an unsafe situation for all concerned, including Bon Homme Yankton Electric line workers. “We realize landscaping represents an investment of time and money,” shares Stephanie Horst, General Manager of Bon Homme Yankton Electric, “We respect the effort and care our members invest in making their properties attractive. However, landscaping around electrical equipment interferes with our ability to deliver reliable power.” Bon Homme Yankton Electric recommends leaving at least 10 feet of clear space in front of pad-mount transformers. Linemen repair units while they are energized so homeowners don’t experience an interruption in service. To ensure safety, they use an 8-foot fiberglass hot stick that requires about 10 feet of “elbow room” in front of the access panel. “In some cases, consumers may leave plenty of space in front of the transformer, but grow vegetation on the other three sides,” explains Horst. “This invites other problems. For example, plant roots can interfere with its operation. Overheating is another big concern that can cause service interruptions when air circulation is compromised.”
WELCOME MEMBERS Avon Derek Cihak Tabor Denice M Peters Marvin & Sandy Kramer Tyndall Dylan Raysby Joseph Jaeger Utica Scott E Lyons Yankton
Angelica Hubbell Brenda Thompson Brett Kleinschmit Casey & Amber Cameron Danielle Starzl Jean S Pyron Jeff & Stacy Penniston Rachel Sinclair South Dakota Network, LLC 6
Pad-mounted transformers surrounded by vegetation or a structure may overheat and cause service interruptions. Allow at least three to four feet of space on both sides and behind the transformer. Members should also be aware that plantings along rights-of-way—strips of land owned by a member on which the co-op places poles, wires, and other equipment like pad-mount transformers—could be damaged by co-op vehicles. “Occasionally, we may need to repair a transformer, and eventually transformers must be upgraded and replaced,” says Horst. “To perform this work, line trucks must be driven into the right-of-way and the transformer lifted out. Although we try to minimize the impact, plants will be damaged if they’re in the way.”
Call before you dig! Because underground service continues from the transformer to your home, you should never dig anywhere in your yard without first calling 811 to find out where cables are buried. To learn more about how you can safely beautify the area around your transformer, contact Staking Engineer Ken Carda at 605-463-2507
Cooperative Connections | February 2018
SAFETY TRAINING
Are you prepared?
Winter Driving Safety Winter driving and vehicle preparedness were the appropriate topics of the December safety meeting. Accounting Clerk Kara Zomer, Journeyman Lineman Tyler Suess, Maintenance/Custodian Aaron Melichar and Electrical Contractor Kevin Meyer organized the presentation highlighted with the following tips. Cooperative employees learned the importance of vehicle maintenance and adjusting to road conditions in typical South Dakota winters. Our crews are on the roads in all sorts of weather so refreshers like these are a priority to keeping our employees working safe. White Ice: This is snow that has been compacted during the day and has slightly melted and will freeze at night. Usually this white ice can be seen on the road. When traveling on white ice, drive very slowly. Watch for slippery spots called glare ice. These may appear on an otherwise clear road in shaded areas. If you see a patch of ice ahead, brake before reaching it and try to not brake while actually on the ice. Black Ice: Black ice fools drivers. Its shine tricks them into thinking it’s water on the road. What they may not realize is that condensation, such as dew, freezes when temperatures reach 32 degrees or below. This forms an extra thin layer of ice on the road. This shiny ice surface is one of the most slippery road conditions. Black ice is likely to form first under bridges and overpasses, in shady spots and at intersections. Fog Safety Tips: drive with lights on low beam; reduce speed; avoid crossing traffic unless absolutely necessary; listen for traffic you cannot see; use wipers and defroster as necessary for maximum vision; be patient; don’t pass lines of traffic unless necessary; don’t stop on the road. Follow the ten point plan for safer winter driving: 1. Allow extra time for your journey and reduce your speed. 2. Increase the distance between you and the vehicle in front of you and be certain you can stop within the distance you can see to be clear. 3. If visibility is seriously reduced by fog, use fog lights. Also it is important to switch on your wipers to keep your windshield clear. 4. Remember to turn your fog lights off when they are no longer needed as they can be a distraction to other drivers. 5. Remember the obvious – you can see snow but you can’t always see ice. 6. Avoid sudden braking, accelerating too quickly and harsh steering in slippery conditions. 7. Keep your windshield clear of snow and check from time to time that there is not a build up of snow on your lights. 8. Carry a shovel, extra warm clothing, a blanket, a snack and a drink – especially if you are traveling through isolated areas. 9. If you are going on a long journey, advise someone of your destination and what time you expect to arrive. 10. If you feel uncomfortable driving in bad weather, consider whether your journey is really necessary.
Keep an eye out for line trucks and use caution on roads in bad weather conditions.
Vehicle Maintenance Check tire tread and tire pressure Ensure oil changes are routine Ensure headlights are bright Ensure windshield wipers are working properly Keep gas tank above half full in winter
Vehicle Survival Kit
Hand shovel Windshield scraper Kitty litter or sand to help with traction if tires are stuck Sleeping bag or blanket Well stocked first aid kit Protein foods: beef jerky, nuts granola bars Bottled water Flashlight & batteries Cell phone charger Matches or a lighter Hand warmers Tow rope Duct tape Tools Extra clothing, jackets, mittens, hats, wool socks, etc
February 2018 | Cooperative Connections
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YOUR HOME
This illustration shows a basic security system control. A security system that either controls access or monitors the property is one feature necessary to meet the Coldwell Banker/CNET definition of a smart home. (Vivint Smart Homes)
WHAT MAKES A SMART HOME? Terry Woster Freelance Writer
Everyone has an idea about what the phrase “smart home’’ means, but experts recently defined and identified the basic features and systems that make a home fit the phrase. A dependable Internet connection is an essential piece, necessary for the connections that make the features of the home interact with each other and with the homeowner to get the most from each feature, whether it’s the doorbell camera, the thermostat or the sound system. “You can’t have a smart home if it can’t connect to smart appliances,’’ says David Siroty, vice president of North American Communications 8
Cooperative Connections | February 2018
An illustration of the Smart Home Staging Kit available from the Worthington Group to sellers who list with Coldwell Banker. The kit includes a Nest Learning Thermostat, Nest Protect smoke and carbon monoxide alarm, Nest Cam Indoor security camera, August Smart Lock, August Connect, and Lutron-Caseta Wireless Lighting Starter Kit. More information is available at SmartHomeStaging.com. (Illustration courtesy of Coldwell Banker)
YOUR HOME
You can’t have a smart home if it can’t connect to smart appliances. for Coldwell Banker Real Estate. He also said more and more people are interested in smart-home features in the homes they buy and in the renovation projects they undertake. To come up with a definition of a smart home, Coldwell Banker Real Estate LLC in 2016 collaborated with CNET, a media website that produces news and reviews of consumer technology. “For a time, we were stumped,’’ Siroty said. “There simply was no definition of what it was. It needed to be broad enough and simple enough to be understandable.’ If you have certain specific and basic features or systems, if I can call your property a smart home, I can market your home very differently. That’s significant.’’ A commonly accepted definition of the term is important because it provides “a clear and unified designation to keep up with rapidly evolving technology in the home,’’ he said. In a prepared release on May 10, 2016, Coldwell Banker and CNET outlined the definition they wrote: Smart Home: A home that is equipped with network-connected products (that is “smart products,” connected through Wi-Fi, Bluetooth or similar protocols) for controlling, automating and optimizing functions such as temperature, lighting, security, safety or entertainment, either remotely by a phone, tablet, computer or through a separate system within the home itself. To be considered a smart home, the property must have a smart security feature that either controls access or monitors the property or a smart temperature feature, in addition to a reliable Internet connection. The property also must have at least two additional features from the following list: Appliances (smart refrigerators and
smart washer / dryers) Entertainment (smart TVs and TV streaming services) Heating/Cooling (smart HVAC system, smart fans or vents) Lighting (smart light bulbs and lighting systems) Outdoors (smart plant sensors and watering systems) Safety (smart fire/carbon monoxide detectors and nightlights)
Security (smart locks, smart alarm systems or cameras) Temperature (smart thermostats) The term “smart home’ can be intimidating and overwhelming,’’ Lindsey Turrentine, editor-in-chief of CNET. com, said in the prepared statement. “We want to make it easy for everyone to better understand what a smart home is, in order to simplify the process in helping them choose the right devices for their homes.’’
February 2018 | Cooperative Connections
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YOUTH PROGRAMS
CLASSIFIEDS March Issue Deadline: February 1, 2018. Email your classified ad to: by@byelectric.com. Members can post one free ad per year. Repeats or longer ads are $1/column inch. FOR RENT: 1 bedroom apartment. Tabor Manor. Contact Gary at 605-463-2209 or Ron at 605-4632256. Thinking about building a home? Don’t pick a floor plan or a builder until you’ve talked with the area’s ONLY Certified Aging-inPlace specialist, Certified Green Professional Builder and ENERGY STAR Partner Builder. Call 4 Life Homes today. 605-661-4488. Beseda Hall, Tabor, SD for rent for any special occasion such as weddings, anniversaries, graduation or birthdays! For more information contact Linda Bares at 605-661-6220 or snlbares@gmail. com. FOR RENT: Tabor Self Storage. Call 605-660-0274 or 605-660-3497.
2018-2019 Scholarships Bon Homme Yankton Electric is now taking applications for one $1,000 and two $500 academic scholarships for the 2018-2019 school year. The Basin Electric Power Cooperative Scholarship is in its 28th consecutive year and is funded by Basin Electric Power Cooperative of Bismarck, ND.
Deadline: February 16, 2018, 4:30pm
Bon Homme Yankton Electric is offering the additional $500 scholarships. These scholarships are designed to recognize and encourage the academic and community achievements of the students in our area. Applicants must be a dependent of an active electric member and must be students enrolled or planning to enroll in a full-time undergraduate or graduate course of study at an accredited, two-year or four-year college, university or vocational-technical school. For more information and for a scholarship application form, contact Bon Homme Yankton Electric, your school’s guidance counselor or visit our website: www.byelectric.coop. Applications must be returned to Bon Homme Yankton Electric, PO Box 158, Tabor, SD 57063 by 4:30pm, February 16, 2018.
Applications Online at www.byelectric.coop
Applications available at your school's guidance office
For More Information Call: 605-463-2507
FOR SALE: 42” Vizio Digital Plasma HDTV with remote. Suitable for the Big Game. Call 605-665-9257 for details. Mail Complete Application And All Supporting Documentation To: Bon Homme Yankton Electric PO Box 158 Tabor, SD 57063 Contact Member Service Advisor Bob Felber for more information at 605-463-2507 or email: bfelber@byelectric.com 10
Cooperative Connections | February 2018
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605-661-9319
Heating, Cooling, Heat Pumps We sell the best and service the rest
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Koranda Well Company LLC Tabor, SD 57063
Glenn Tycz Tyndall, SD 57066
605-463-2244 Well drilling, repairing and cleaning
605-589-3018
Water Systems – Artesian Wells Sales and Installation Earth-Coupled Heat Pump
Marine Boat Repair Aluminum & Fiberglass We Repair and Install Windshields
BOHEMIAN FARMERS R. Martin Koch, Secretary PO Box 206 Tabor, SD 57063
MUTUAL
605-463-2558 605-589-3572
If only the future was predictable. Farming is always a gamble. You never know when bad weather or other problems will strike. The only thing you can be sure of—you need quality insurance protection. Call our office today for a competitive quote.
Emergency Service Free Estimates
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605-589-4050
Open Wednesday through Saturday
Handicap and Accessible Home Modifications
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605-665-9679
Preplanning will give you peace of mind and may save money
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605-463-2786 INSURANCE CLAIM SPECIALIST
GENERAL CONTRACTOR • Roofing • Gutters • Siding • Painting • Windows • Doors
Tabor, SD 57063
605-660-3204
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February 2018 | Cooperative Connections
11
TO YOUR HEALTH
Adding exercise to the daily routine is good for the heart.
HEART HEALTH The Undeniable Truths of Heart Health: Diet and Exercise Remain Keys Debra Gibson Isaacs Always consult your doctor for any matters relating to your health. This information is not intended to diagnose any medical condition or to replace your healthcare professional.
How to Sneak More Exercise into Your Day Sonya Angelone, a registered dietitian nutritionist (RDN) who holds a masters of science degree, is on the other end of the phone, explaining ways to sneak exercise into already-crowded days. Although most of us wish it weren’t true and wish there were a magic pill to keep our hearts healthy, diet and exercise remain the undeniable keys to a healthy heart. We know that but ... we’re too busy for one more thing, can’t afford a gym membership, are too tired after work, want to spend 12
Cooperative Connections | February 2018
Adding fruits and vegetables to one’s diet is also a good tip for improving heart health.
TO YOUR HEALTH The key is to avoid just being sedentary.
what little time we have with our children. “Incorporate subtle exercises into things you already do,” Angelone suggests, rejecting the notion that we have to have chunks of time or money to improve our heart health. “For example,” she says, “do a wall chair when on the phone or while brushing your teeth.” What I don’t know at the time is that she is practicing what she teaches as we talk. “I’m doing a wall chair as we speak, she tells me a bit later. “I just put my back against the wall, my feet on the floor, and slid down the wall until you could set a book on my knees or a child could sit on my lap. This is engaging my quadriceps, lowering my blood sugar from just eating lunch, burning extra calories and strengthening my legs so I am less likely to fall.” Angelone, a spokesperson for the Academy of Nutrition and Dietetics and a practicing nutritionist in the San Francisco Bay area, has more examples – all simple and cost-free or very low cost.
How to Sneak More Nutrition Into Your Diet Eggs are packed with protein; they are good for you. Egg yolks have cholesterol; eggs are not good for you. Butter is better than margarine or is it that margarine is better than butter? What is the difference between monosaturated, saturated, partially hydrogenated and trans fats? Confusion abounds about nutrition. Sometimes it is hard to keep up with the latest science, sometimes the science changes and sometimes we just can’t remember what the science says. Sonya Angelone, a registered dietitian nutritionist (RDN), spends her days counseling people in the San Francisco area about nutrition. Before she reveals the answers to some of the biggest nutritional conundrums, Angelone says there is one important point to remember about nutrition: There is no one-size-fits all. Each of us is different and can process food differently. Age and activity level make a difference. Medical conditions can also alter nutritional recommendations. Now, drumroll please, here are Angelone’s answers to two of the most common and perplexing questions about nutrition:
Eggs
“Lunge down the hall,” she suggests. “It only takes a few lunges a day to make a difference. Or alternately stand on your tiptoes and flat on your feet. This strengthens your lower legs.”
Although the newest dietary guidelines remove the limit of eggs and dietary cholesterol, they still recommend avoiding excess. Eggs are a nutritious food, but whether they are good or bad depends on the person. Genes help determine how someone metabolizes nutrients, including cholesterol. Some people absorb excess dietary cholesterol and should limit eggs (one of the richest source in our diets). But, most people can consume eggs regularly. They just need to be sure it isn’t cooked in excess oil and doesn’t come with bacon, hash browns, white toast and butter!
Another idea is to hold both arms out to your side with a book in one arm. Your body will look like a “T.” Hold that position until your arms shake. Stop and repeat.
Also, the recommendations are different for a healthy person wanting to eat a healthy diet versus someone with heart disease who is trying to reverse their disease. For the latter, I limit dietary cholesterol, including eggs. The American Heart Association is a good site for great information.
How many can you do? It doesn’t matter, according to Angelone. The idea is to go from where you are to an ability to do more.
On Balance: Neutral.
Another few examples: While sitting in a chair or watching television, contract your abdominal muscles 20 times. While sitting in a chair, lift your toes, put them back on the floor, and repeat. This strengthens your shins. While sitting at the table, pedal a foot cycle. “The key is to avoid just being sedentary,” the nutritionist says. “If you have a sedentary job, get up every half hour. Do something. Go outside and walk around the building, go up and down a flight of steps. Engage your muscles. Important Note: The only caveat is to make sure you have no limitations or injuries. If you do, check with your physician before trying any of these ideas.
Suggestion: Ask your physician to run a cholesterol balance test. This will tell you whether your high cholesterol is because your liver makes too much cholesterol or because you absorb too much cholesterol.
Butter or Margarine I do not like margarine ever. It has trans fats. That simply means that something has been artificially added to make the margarine harden into a stick or tub. The producer transformed liquid oil into a solid fat by adding hydrogen atoms – thus the term hydrogenated. This process changes the fat into an unhealthy fat. Now there has been so much pressure from the government that producers are going back to using transformed fats. While they are not using palm oil, which is not healthy, coconut oil is not healthy either. The liver uses saturated fats to make cholesterol. Some people believe that coconut oil is not bad because of a study. There were two groups, one which substituted sugar for fat and another group which substituted coconut oil for fat. It wasn’t that the coconut oil was better. It was that the sugar is so bad. On Balance: Butter is always the best choice. Suggestion: Try nut butter instead. February 2018 | Cooperative Connections
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DEVELOPING IDEAS
Youth Entrepreneurship Is Alive and Well BIG Idea Celebrates 10th Anniversary Kelly Weaver www.BIGideaSD.com
South Dakota student entrepreneurs compete for scholarships with their big plans. The 10th Anniversary BIG Idea Competition was a BIG success with 243 entries involving 357 students from 37 schools. The event wrapped up Thursday, Dec. 7, at Northern State University. Christian Westhoff of McCook Central High School took first place with Dakota Cubs, customized and handmade teddy bears. Second place went to Soap Opera Laundromat & Dry Cleaning by Julia Neuharth of Eureka High School, offering laundry services not currently available in a 75-mile radius. Third place was awarded to Taylor Evans of Pierre T. F. Riggs High School for Hot Look, an app that suggests an outfit from your wardrobe to wear based on the weather. The Marketing Design winner was Learning 101 by Meadow Smith from West Central High School, Hartford, and the Wellness Award went to Personal Plate by Conlan Rendell of Pierre T. F. Riggs High School. The winners were awarded more than $5,000 in cash and scholarships. Other finalists included Pribyl Pool by Morgan Selchert, Lexi Pinkert and Reed Hartman from Milbank High School; Antisocial-Eats by Michael Crawford, Angelica Jones and Kaelin O’Leary from Lead-Deadwood High School; Safe Haven Shelters by Jasmine Gengerke of Groton High School; Hire a Ranch-Hand by Colt Brink of Pierre T.F. Riggs High School; Know-How by Danielle Eliason and Bess Seaman of Warner High School; and Kharel’s Kolors by Dhwani Kharel from Brookings High School. In celebration of the 10th anniversary, Michael Grabham with 14 Cooperative Connections | February 2018
Christian Westhoff of McCook Central High School in Salem, S.D., delivers her “elevator pitch” for her “Dakota Cubs” business plan. Westhoff took home the first-place $1,000 scholarship in the competition.
The Package Guard from Seattle was the featured keynote speaker along with local business owners Heath Johnson with Dakota Plains Companies and past BIG Idea winner Ellen Schlechter, creator of the Calving Book app. Grabham advised the students to ‘celebrate your weirdness’ and build your network and emphasized that conviction and compassion are critical for a successful business launch. Students from the following high schools participated: Aberdeen Central, Belle Fourche, Bowdle, Brookings, Canistota, Chester, Custer, Deuel, Doland, Eagle Butte, Edmunds Central, Ethan, Eureka, Faulkton, Gregory, Groton, Hamlin, Ipswich, Madison Central, McCook Central, Milbank, James Valley Christian, Lead-Deadwood, Leola, Mobridge-Pollock, Montrose, Northwestern, Pierre T.F. Riggs, Sully Buttes, Sunshine Bible Academy, Vermillion, Wagner, Warner, Watertown, Waverly/South Shore, West Central and Yankton. For more information about the BIG Idea competition, visit www.BIGideaSD.com; on Facebook at @BIGIdeaSD or on YouTube at https://www.youtube.com/user/BIGIdeaSD/playlists
BIG idea winners and sponsors pose for a photo. Pictured are: (standing from left) Kelly Weaver, BIG Idea Committee; Andrew Miller, Presentation College; Christian Westhoff, 1st Place; Troy McQuillen, McQuillen Design; Julia Neuharth, Photo Caption 2nd Place; Brian Carda, Sanford Health; Taylor Evans, 3rd Place; Kila Legrand, Sanford Health and Dr. Tim Mantz, Northern State University and (seated) Meadow Smith, Marketing Design Winner and Conlan Rendell, Wellness Award.
What is the BIG Idea Competition? To promote entrepreneurship, spur creative thinking and encourage students to start a business. A business idea competition for high school students A 1,075-word description of a business idea An optional Marketing Design competition which includes an ad for their idea An opportunity to learn about business concepts and entrepreneurship A chance to win cash and scholarships This competition, launched in 2007, was created through the collaborative efforts of many organizations in South Dakota. This competition is about exposing youth to new ideas and innovation in the hopes that you will view entrepreneurship as an option for your future. Rather than leaving the region to look for a job, you can have the confidence to create your own opportunities close to home and know that there is support for you should you choose to do so. Homegrown businesses are key to the success of our rural communities.
mentors Be a part of the cutting edge – young future entrepreneurs Be recognized for your business smarts Attend a wrap-up event with other participants Win great prizes
What is in it for Teachers and Schools? Specially developed resources to enhance entrepreneurship or business studies Recognition for your school team’s efforts A networking and learning opportunity for likeminded educational professionals A chance to help area youth explore their options!
Contest Timeline: Completed online business ideas are due in October. Students who are selected as finalists will be invited to present their ideas to entrepreneurs and the awards ceremony will take place that same day. The final competition is in early December.
What is in it for Students? Learn about business development and planning Meet with other students and future business February 2018 | Cooperative Connections
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DATELINE
December 15-March 31
South Dakota snowmobile trails season, Lead, SD, 605-584-3896
January 17-25
Winter Art Show, Spearfish, SD, 605-642-7973
January 19
Portland Cello Project Concert, Spearfish, SD, 605-642-7973 Media One Funski, Sioux Falls, SD, 605-339-0000
January 19-20
ISOC Deadwood SnoCross Showdown, Deadwood, SD, 605-578-1876
February 2-4 10th Annual Winterfest of Wheels, Convention Center, Sioux Falls, SD, 605-231-3100, www.winterfestofwheels February 9-11
Bark Beetle Blues, Custer, SD, 605-440-1405
Black Hills Sport Show and Outdoor Expo, Rushmore Plaza Civic Center, Rapid City, SD, 605-394-4111
January 21
February 15-17
January 20
REO Speedwagon, Deadwood, SD, 605-559-0386
January 26-February 4
Annual Black Hills Stock Show and Rodeo, Rapid City, SD, 605-355-3861
January 27
Sioux Empire on Tap, Sioux Falls, SD, 605-367-7288
January 27
Lakota Games on Ice, Mitchell, SD, 605-996-5473
February 3
Don McLean, Deadwood, SD, 605-559-0386
February 3
Tomahawk Snow Jam, Deadwood, SD, 605-569-2871
February 6-10
Winter Farm Show, Watertown, SD, 605-886-5814
Photo courtesy: Winterfest of Wheels
January 19-20
Sno Jam Comedy Festival, Sioux Falls, SD, siouxfallssnojamcomedyfest@gmail.com
February 16-18
2018 National Pheasant Fest and Quail Classic, Sioux Falls, SD, 651-209-4933
February 16-18
Annual Frost Fest, Brookings, SD, 605-692-6125
February 24
Snow Jam, Lead, SD, 605-569-2871
February 24
Farm and Home Show, 10 a.m. to 3 p.m., Presho, SD, 605-895-9445
February 24
Annual Outhouse Races and Chili Cook-off Contest, Nemo, SD, 605-578-2708
March 3-6
2018 Summit League Basketball Championship, Sioux Falls, SD, 605-367-7288
March 10-11
2018 Gun Show, American Legion Hall, Saturday 9 a.m. to 5 p.m., Sunday 9 a.m. to 3 p.m. MST, Philip, SD, 605-859-2280 or 605-441-8466
March 16-17
28 Below Fatbike Race, Lead, SD, 605-584-3435
March 16-17, 23-24
60th Annual Schmeckfest, Freeman, SD, 605-925-4237
March 17
Annual Ag Day at the Washington Pavilion, Sioux Falls, SD, 605-367-6000
March 27
Socks in the Frying Pan Concert, Spearfish, SD, 605-642-7973
March 31
Eggstravaganza, Rapid City, SD, 605-716-7979
April 5
McCrossan’s Wildest Banquet Auction in the Midwest featuring A Night Out with the PBR, 5:30 p.m., Arena, Sioux Falls, SD, Tickets: $75 each, 605-339-1203, www.mccrossan.org
April 6-8
Professional Bull Riders Built Ford Tough Series, Sioux Falls, SD, 605-367-7288
April 20-21
Craft Beer Fest, Deadwood, SD, 605-578-1876 To have your event listed on this page, send complete information, including date, event, place and contact to your local electric cooperative. Include your name, address and daytime telephone number. Information must be submitted at least eight weeks prior to your event. Please call ahead to confirm date, time and location of event.