Bismarck

HEALTHY KIDS
HEALTHY WEIGHT
TOOLS TO CONNECT FAMILIES TO COMMUNITY-BASED
PHYSICAL ACTIVITY AND FOOD & NUTRITION PROGRAMS OR
SERVICES IN BISMARCK-MANDAN
A Healthy North Dakota
“Moving More Eating Smarter” Project
Updated JUNE 2013
Original “Bismarck Healthy Kids/Healthy Weight Initiative” was funded by Vision and Strategy Group for A Healthy North
Dakota of which Healthy North Dakota is a member. The purpose of the project was to provide families with resource
materials relating to physical activity and food & nutrition programs and services in Bismarck-Mandan. The goal of the
initiative is to positively impact children’s weight and health.
Just GO! BISMARCK MANDAN
Go to the Farmer’s Markets!—Go to the park!—Go for a walk!
Go sledding!—Go dancing!—Go garden!
GO! PURPOSE: To create a healthier community using a coordinated approach through the development of an annual
work plan and a long-term healthy community plan. As well as, to provide an opportunity for local agencies,
organizations and individuals to share information regarding their priorities, programs and activities regarding healthy
eating and physical activity with the intent to maximize resources and avoid duplication.
GO! VISION: A future in which the health of our citizens is improved by embracing and achieving healthy lifestyles to
become the healthiest community in the region and a model for other communities across the country.
GO! MISSION: To measurable improve the health, fitness and quality of life of all people in Bismarck-Mandan, by
creating a supportive culture and environment through a coordinated approach.
GO! GOALS:
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Goal 1: Increase physical activity in the Bismarck-Mandan community.
Goal 2: Improve healthy eating in the Bismarck-Mandan community.
Goal 3: Create healthy places, connections and destinations in our community.
Goal 4: Sustain a community coalition that addresses healthy eating and physical activity.
For more information just GO! to the website:
www.gobismarckmandan.org
BASIC MOVING MORE RECOMMENDATIONS
A child’s job is to play…is your child employed??
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Physical activity is beneficial for everyone.
Physical activity does not need to be strenuous to be beneficial.
Physical activity includes play, sports, dance and any other form of movement.
How much is enough?
Children should get at least 60 minutes of age appropriate active, sweaty play every day—make this outdoor play
whenever possible.
Adults need 30 minutes of moderate physical activity on at least 5 days of the week.
School-based physical education has been shown to be effective, but playing and social support from family has
been positively related to why children want to be active.
Tips for Becoming a More Active Family
1. Set specific activity times—Devote these times to doing physical activity together as a family. Try doing
something active after dinner or begin the weekend with a Saturday morning walk.
2. Plan ahead & track your progress—Write your activity plans on a family calendar. Let the kids help in
planning the activity.
3. Include work around the house—Involve the kids in yard work and other active chores. Have them help
you with raking, weeding, or vacuuming.
4. Use what is available—Plan activities that require little or no equipment. Examples include walking, jogging,
jumping rope, playing tag or dancing.
5. Build new skills—Enroll the kids in classes they might enjoy such as gymnastics, dance or tennis. This will
keep things fun and interesting and introduce new skills.
6. Plan for all weather conditions—Choose some activities that do not depend on the weather. Try mall
walking, indoor swimming or active video games.
7. Turn off the TV—Set a rule that no one can spend longer than 2 hours per day playing video games,
watching TV or using computer.
8. Start small—Begin by introducing one new family activity and add more when you feel everyone is ready.
Take the dog for a longer all, play another ball game or go to an additional exercise class.
9. Include other families—Invite others to join you. This is a great way for your family to spend time with
others. Plan parties with active games such as bowling or an obstacle course.
10. Treat the family with fun physical activity—when it is time to celebrate as a family, do something active as
a reward. Plan a trip to the zoo, park or lake to treat the family.
Source: www.choosemyplate.gov
PLACES TO PLAY & BE ACTIVE IN BISMARCK-MANDAN
INDOOR WALKING
FACILITIES
HOURS
Kirkwood Mall
600 South 6th Street
M-F 7:30a-9:00p
Sat 7:30a-7:00p
Sun 11:00a-5:00p
Gateway Mall
2700 State Street
M-F 7:00a-9:00p
Sat 7:30a-6:00p
Sun 11:00a-5:00p
M-F 5:00a-11:00p
Missouri Valley Family YMCA
Sat 6:00a-7:00p
1608 North Washington
Sun 9:00a-7:00p
Capital Racquet &
Fitness Center
3200 North 10th Street
St. Alexius Human
Performance Center
310 North 9th Street
M-F 6:00a-11:00p
Sat 6:00a-8:00p
Sun 10:00a-8:00p
M-Th 5:00a-9:00p
Fri 5:00a-8:00p
Sat 7:00a-12:00p
Sun 1:00p-5:00p
MEMBERSHIP/FEE
LENGTH
None
1 lap=1 mile
None
3 laps=1 mile
(not including
Medical Mall and
theater)
Membership OR
One day fee
(adults $7, ages 1318 $5, ages 12 and
under $3)
13 laps=1 mile
Membership OR
$3/visit
9 laps=1 mile
Membership
16 laps=1 mile
* Consider family walking as party of your day—whether it’s inside or outside, walking can improve your health, as
well as your family’s.
* Consider your own malls, wellness centers, churches or schools—think about using hallways gyms and steps.
* Consider counting steps with a pedometer—track steps through the computer at:
www.presidentschallenge.org or www.walknd.com.
Bismarck Parks & Recreation District (701-222-6455)
400 East Front Ave
www.bisparks.org
Contact: bisparks@bisparks.org
Four Seasons Center at the Pebble Creek Golf Course (701-223-3600)
2525 North 19th St
Home to nine-hole Pebble Creek Golf Course and includes an outdoor driving range. Indoor facilities include
a driving range, batting cage, indoor soccer, and golf lessons.
Ice Arenas
VFW Sports Center (701-222-6588 or 701-221-6815)
1200 North Washington St
Schaumberg Ice Arena (221-6813)
221 Reno Ave
Public skating, figure skating, curling and ice hockey available for all ages.
Outdoor Swimming Pools
Elks Aquatic Center (701-222-6558)
Corner of S. Washington St and Broadway Ave
Wachter Aquatic Center (701-222-6529 or 701-222-6614)
205 Reno Ave
Hillside Pool and Lions Park (701-222-6419)
North 19th St and Boulevard Ave
Public swimming, swimming lessons and lap swim available for all ages at all 3 locations. Call or check
website for hours of operation.
World War Memorial Building (WWMB) (701-222-6454)
215 N 6th St
General services for youth include 3 gymnasiums, racquetball courts, walking group, summer basketball
leagues, Hakkoryu Karate and fencing.
Youth Sports/Athletics/Programs
This is only a partial list of all the Bismarck activities and organizations geared toward children.
Please visit bisparks.org and see “Partners” listing to learn more about all youth activities available.
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Activity Centers: a summer recreation program held at local elementary schools for Grades 1-5.
Activities include games, arts & crafts, music, skits, field trips and special events. Registration is
required.
American Legion Baseball: ages 16+
Babe Ruth Baseball: ages 13-16
Bismarck Youth Baseball: ages 6-12
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Cross Country Skiing: ski rentals available for all ages at Riverwood Golf Course
Curling Leagues: available for all ages at the VFW Sports Center (www.capitalcurlingclub.org)
Disc (Frisbee) Golf: Fun for the whole family—and 18-hole disc golf course is located within Lions Park
at East Boulevard Ave and N. 19th St., and a 24-hole disc golf course with free disc rentals is located
within General Sibley Park on South Washington St.
Elementary Track Meets: For Grades 5-6 at the Bismarck Community Bowl each May
Fencing: ages 12+ at the WWMB
Figure Skating: All ages (www.bismarckfigureskatingclub.org)
Flag Football: For Grades 3-6 at the McQuade softball complex
Girls Fastpitch Softball: Girls ages 8+
Golf & Golf Lessons: all ages
Pebble Creek, 2525 N 19th St. (223-3600 or 221-3384)
Riverwood, 725 Riverwood Dr. (222-6462 or 250-7677)
Tom O’Leary, 1200 N Washington St. (222-6531 or 221-2738)
Hakkoryu Jitsu Karate: ages 10+ at WWMB
Hershey’s National Track & Field Program: ages 9-14
Meet It or Beat It Bowling: All ages- designed for the improvement of the individual bowler’s game at
Midway Lanes
Open Gym Program: opportunity for elementary age children and their families to use a
neighborhood gym in a supervised, free play situation
Outdoor Skating: hockey and pleasure rinks are available at Jaycee Centennial Park, Lions Park,
Municipal Ballpark, North Central Park, Tatley-Eagles Park, VFW Family Recreational Park, Grimsrud
School, Hughes Education Center and Murphy School
Parks and Playgrounds: available, free and open for use throughout the spring, summer and fall
months
Recreation Trails: located through the community. Refer to the Park and Trail Map—available online
at bisparks.org or pick on up at Bismarck Parks and Recreation District
Skate Parks: Free—skateboards, inline skates and bicycles are allowed; Locations are at Lions Park,
Sons of Norway Park and Century Recreation Complex
Snow Sledding: Free—available on weekends for all ages at the Tom O’Leary Sledding Facility and the
Jaycee Centennial Park
Soccer: programs available for grades K-9 at Cottonwood Park and Horizon Middle School
Summer Basketball Leagues: Grades 4-9 at WWMB
Tennis: lessons and leagues available indoors and outdoors through Capital Racquet and Fitness
Center
Triple Star Day Camp: age-appropriate activities for participants ages 10+ with disabilities over at the
Schaumberg Arena
Volleyball: Grades 4-Adults at various locations in Bismarck
Bismarck Gymnastic Academy (701-258-8956)
3200 N 10th St
www.bismarckgymnastics.com
Gymnasts work on developing strength, agility, speed, flexibility, balance, coordination, and self-respect. Available
for youth ages 2+.
Bismarck Horse Club & Walt Neuens Memorial Horse Park (391-7916)
Riverwood Drive
Facility includes 3 arenas, 50-stall stable, and trails for pleasure riding.
BMFL Cheerleading (701-214-1053)
Contact: Jenn Weisenburger: bismarcksouth_nd@justforkix.com
Non-profit organization that will teach girls in grades 4-6 the basic fundamentals of cheerleading.
Boy Scouts (223-7204)
An opportunity for boys ages 7-20 to build leadership through outdoor activities. The program includes a variety of
activities that incorporate physical fitness such as hiking.
Girl Scouts—Dakota Horizons
www.gsdakotahorizons.org
Provides girls ages 5-17 with opportunities for fun, adventure and learning among self-awareness and commitment
to their community and environment. The program includes events in dance, self-defense, carpentry, travel, health
and fitness, sports and camps.
Midget Football League (701-425-3095)
www.bismarckmidgetfootball.com
A full contact tackle football league designed for Grades 5-6
ND Cycling Federation
www.ndcycling.com
Beginning Mountain Biking, group rides and special events are available.
Mandan Parks & Recreation District (701-751-6161)
2600 46th Ave SE
www.mandanparks.com
Contact: info@mandanparks.com
Call or go online or complete information on dates, schedules and fees for all seasonal programs/activities.
Information on Mandan parks, playgrounds and trail maps are available.
Aquatic Center (701-751-2223 or 701-751-6161)
901 Division St.
Lap swimming, open swim and swimming lessons available. Friday Fun Day schedule available online.
Contact: Kara Haff- khaff@mandanparks.com
Pepsi All Seasons Arena (701-751-6161)
905 8th Ave NW
Ice hockey, roller hockey and ice skating are available for all ages.
Contact: Reid Katzung: rkatzung@mandanparks.com
Municipal Golf Course (701-751-6171)
1002 7th St SW
Junior Free Days: Mondays, June-August. Tee times required, golfers must tee off by 11am.
Contact: Brad Olson- bolson@mandanparks.com
Prairie West Golf Course (701-751-6172)
2709 Longspur Trail
Contact: Brad Olson- bolson@mandanparks.com
Raging Rivers Water Park (701-663-3393)
2600 46th Ave SE
www.ragingriverswaterpark.com
Contact: Reid Katzung- rkatzung@mandanparks.com
Youth Sports/Athletics/Programs
A variety of programs are available for all ages including art classes, baseball, basketball, golf, gymnastics, hockey,
ice skating, lap swim, open gym, soccer, swimming lessons, tennis, track and volleyball. Programs offered year
round. Check out our website for season and dates!
Contact: Dave Frueh- dfrueh@mandanparks.com
WELLNESS CENTERS
Bismarck Parks & Recreation Wellness Centers—Dual Membership
BSC Aquatic & Wellness Center (BSCAWC)
1601 Canary Ave., Bismarck
701-751-4266
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www.bisparks.org
Capital Racquet & Fitness Center (CRFC)
3200 N. 10th St., Bismarck
701-221-6855
Hours vary by season, check website for facility hours.
Dual Membership allows members to use both facilities:
student rates start at $30/month, household rates start at $60/month
Activities available for youth include swim lessons, swim & diving clubs, group fitness, racquetball, wallyball,
tennis, indoor walking/running track, special events and personal training.
BSCAWC offers an indoor playground geared toward children 8 and under.
CRFC offers KidZone, a staffed play space for children while parents use the CRFC facility
CRFC offers 2 Kid’s Fitness group classes once a week for ages 3-7 and 8-12.
Visit the website for days and times.
YMCA (701-255-1525)
1608 N. Washington St., Bismarck
www.bismarckymca.org
Contact: Troy Bitz (ext. 158) for membership information
Youth and family health and fitness programs and recreation opportunities available for ages 10 and over. Facility
includes 2 pools, 3 gymnasiums, 3 running tracks, a large wellness center with strength and cardio equipment, and 3
group fitness studios.
Northern Energy Life Center: complete fitness facility with cardiovascular fitness machines and comprehensive
strength and weight lifting space. Fitness Associates are available to answer questions or provide assistance.
Programs include:
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START NOW: A free, 3-week program to connect members to the YMCA and develop the right exercise plan
for them. A Fitness Associate guides the member through the fundamentals of the Life Center and the Y—
learn how to use all the fitness machines and how to structure a workout plan.
Youth Sports Programs: ages 3-18; include basketball, flag football, floor hockey, volleyball, soccer, baseball
Group Fitness Programs: ages 13+; include yoga, cycling, pilates, zumba, step, kickboxing, belly dancing
LiveStrong: a 12-week support and physical conditioning program for Cancer Survivors
Contact: Lindsey Peterson to learn more on these available programs (ext. 156)
FITNESS CENTERS
Anytime Fitness
141 Ivy Ave, Bismarck
2945 N 11th St, Bismarck
408 1st St NW Ste B, Mandan
701-258-6532
701-258-7740
701-663-8209
Cross Fit
1830 E Century Ave, Bismarck
701-751-3210
Cross Training
1014 E Central Ave, Bismarck
701-250-9964
Curves
545 S 7th St, Bismarck
1021 S Washington St, Bismarck
507 Burlington St SE, Mandan
800-615-7352
701-355-0750
701-667-1326
Gold’s Gym
517 S 5th St, Bismarck
701-258-4653
Optimum Fitness
408 E Bowen Ave, Bismarck
701-258-1033
Sanford Women’s Health Center
1100 College Drive, Bismarck
701-323-6376
Snap Fitness
809 W Interstate Ave Suite E, Bismarck
3111 N 14th St, Bismarck
701-751-7777
701-751-7627
St. Alexius Human Performance
310 N 9th St, Bismarck
701-530-8102
West AM Fitness
4007 State St. Bismarck
701-222-6300
DANCE
Just For Kix
www.justforkix.com/danceclasses
A variety of classes are offered at 2 locations in Bismarck for ages 3+.
Bismarck North
Trinity Lutheran Church
502 N 4th St
701-222-3451
Email: bismarcknorth_nd@justforkix.com
Bismarck South
St. Anne’s Elementary School Gym
1315 N 13th St
701-214-1053
Email: bismarcksouth_nd@justforkix.com
Let’s Dance Studio (701-222-1052)
809 W Interstate Ave, Suite A, Bismarck
www.letsdancestudio.com
Classes are offered to ages 18 months+ and include Pre-Dance, Jazz, Hip Hop, Tumbling, Dance Team, Ballet, Tap and
Ballroom.
Northern Plains Dance (701-530-0986)
1125 E Main Ave, Bismarck
www.northernplainsdance.org
A wide variety of classes are offered to all ages including Ballet, Hip Hop, Tap, Jazz, Ballroom, Yoga and Pilates. Each
year 3 major productions take place.
MARTIAL ARTS
Alliance Taekwondo Center (701-224-8454)
2700 State St. #4, Bismarck
www.alliancetkdnd.com
ATA Black Belt Academy (701-224-1663)
801 W Interstate Ave, Bismarck
www.ataonline.com
Karate for Kids is available for ages 8-13 and an adult program is available for ages 13+.
Ehrmantraut’s Academy of Martial Arts (701-258-7305)
1125 East Main Ave, Bismarck
www.ndtkd.com
Classes are available for all ages including Taekwondo, Kum Do-Art of Sword and Hapkido-Dynamic Korean Self
Defense.
BASIC EATING SMARTER RECOMMENDATIONS
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All foods count for calories and nutrition!
Choose a variety of foods from all food groups throughout the day.
“Break the Fast”—Kids need breakfast before leaving the house in the morning so that they are ready to
take on the day!
Kids generally need food between meals—look to fruits and vegetables as a great snack option.
Drink more water!—Not only will it help you stay hydrated but can help you feel fuller.
Eat as a family—Family meals support health for kids.
Healthy weight education focusing on obesity prevention is offered through Extension, WIC
(children under age 5), Bismarck-Burleigh Public Health, as well as, other licensed registered
dietitians (LRDs) in the community.
Tips for Building a Healthy Meal
1. Make half your plate fruits & veggies—They are full of nutrients and help to promote good health. Choose
red, orange, and dark-green vegetables like tomatoes, sweet potatoes and broccoli.
2. Add lean protein—Choose protein foods such as lean beef and pork, chicken, turkey, beans or tofu. Twice a
week, make seafood the protein on your plate.
3. Include whole grains—Aim to make at least half your grains whole grains. Look for the words “100% whole
grain” or “100% whole wheat” on food label.
4. Don’t forget the dairy—Pair your meal with a cup of fat-free or low-fat milk. It provides calcium and other
essential nutrients our body needs.
5. Avoid extra fat—Using heavy gravies or sauces will add extra fat to otherwise healthy choices. For example,
steamed broccoli is great, but avoid topping it with cheese sauce.
6. Take your time—Savor your food. Eat slowly, enjoy and pay attention to how you feel. Eating very quickly may
cause you to overeat.
7. Use a smaller plate—This will help with portion control. That way you can finish your entire plate and feel
satisfied without overeating.
8. Take control of your food—Eat at home more often so you know exactly what you are eating.
9. Try new foods—Keep it interesting by picking out new foods you’ve never tried before. You may find a new
favorite!
10. Satisfy your sweet tooth in a healthy way—Indulge in naturally sweet dessert—fruit! Serve a fresh fruit cocktail
or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon
Source: www.choosemyplate.gov
PLACES TO LEARN ABOUT FOOD & NUTRITION IN BISMARCK-MANDAN
Bismarck-Burleigh Public Health (BBPH)
500 East Front Avenue
Contact: Nutrition Services (701-355-1555)
Individual healthy lifestyle education; worksite wellness presentations; numerous printed materials available online
at www.bismarck.org/publichealth
BBPH ND Health Tracks (355-1583)
Full health screening for Medicaid-eligible children* between birth and age 21. Education includes the importance
of family meals, increased fruit and veggie consumption, low-fat milk consumption, outdoor active play time,
decreased screen time, and limited consumption of all sugar-sweetened beverages. Health Tracks includes BMI and
referral for the child to see an LRD.
Custer Health (CH) (701-667-3370)
210 2nd Ave NW, Mandan
www.co.morton.nd.us
CH ND Health Tracks (667-3370)
Full health screening for Medicaid-eligible children* between birth and age 21. Education includes the importance
of family meals, increased fruit and veggie consumption, low-fat milk consumption, outdoor active play time,
decreased screen time, and limited consumption of all sugar-sweetened beverages. Health Tracks includes BMI and
referral for the child to see an LRD.
*Non-Medicaid eligible families, please call BBPH or CH for BMI and referral to a dietitian, during well child health
screening opportunities.
SNAP Benefits (328-2328)
www.fns.usda.gov/snap
SNAP helps low-income people and families buy the food they need for good health. The program offers nutrition
education materials through Food and Nutrition Programs (FNP) focusing on how families can make healthy food
choices and lifestyles, within a limited budget.
Mid Dakota Clinic (530-6008)
Diabetes and Nutrition Center
401 N 9th Street
mdcdiabete@primecare.org
Individualized obesity treatment consultation with a LRD.
NDSU Extension—numerous resources and presentations relating to MyPlate, family meals, fruit & veggies, healthy
snacks, food budgets, gardening, and food perseveration.
Burleigh County Extension Office
Morton County Extension Office
3715 E Bismarck Expressway
210 2nd Ave NW
Bismarck, ND 58501
Mandan, ND 58552
Phone: 221-6865
Phone: 667-3340
NDSU.Burleigh.Extension@ndsu.edu
NDSU.Morton.Extension@ndsu.edu
FNP (Family Nutrition Program)
Educational classes about food & nutrition that are intended to help maximize your SNAP benefits. Topics
may include food shopping, food budgeting, cooking skills, fruits and vegetables, whole grains, thrifty meals
and recipe books, and how to stretch your SNAP EBT dollars.
Contact: Burleigh County Extension—Peggy Netzer (221-6865)
4-H
4-H provides fun-filled, research-based, hands-on experiences for youth ages 5-19. Youth learn valuable “life
skills” while engaged in a variety of activities from cooking to outdoor activities (shooting sports, camping,
bicycling, skateboarding, etc.) to gardening to learning how to become a savvy consumer. 4-H is a fun way
for youth to develop skills and hobbies to enjoy for many years. This program is delivered through a variety
of methods (join an existing club, start their own club, engage in school enrichment activities, participate in a
variety of special educational day camps, summer camps or attend special community-based events.
Contact: Burleigh County Extension—Cathy Palczewski (221-6865)
cathy.palczewski@ndsu.edu
Morton County Extension—Karla Meikle (667-3340)
karla.meikle@ndsu.edu
St. Alexius Medical Center (530-7871)
Contact: Nutrition Services for individualized obesity treatment consultation with an LRD
WIC
WIC is a federal nutrition program that gives you nutrition information, breastfeeding information and support,
nutritious foods, health screenings, and referrals to other services.
Mandan WIC Office
Bismarck WIC Office
nd
210 2 Ave NW
2400 East Broadway Ave
Phone: 701-667-3364
Phone: 701-255-3397
FRUITS & VEGGIES—Whether fresh, frozen or canned, eating a variety of fruits & vegetables is an important part of
being healthy. Grow your own fruits and vegetables, buy fresh seasonal produce from local growers at a CSA or
Farmer’s Market, or year round from the grocers in our community.
COMMUNITY GARDENS
Bismarck Community Gardens
The Community Gardens are located just west of the Municipal Ballpark off South Washington Street, south of
Memorial Highway and east of Hannifin Street. Bismarck Parks and Recreation provides the land use and also the
water. Interested individuals and families put in their gardens, keep it weed free and enjoy the harvest. Bismarck
Parks and Recreation District is proud to support the Community Gardens.
PLOT SIZE: 10-feet by 10-feet FEES: $10/plot
CONTACT: Volunteer coordinator Kent Morrow at 255-1344. (Waiting list only)
Burleigh County Extension Service
3715 East Bismarck Expressway
Bismarck, ND 58501
Phone: (701) 221-6865
PLOT SIZE: 20-feet by 20-feet. FEES: $25.00
Mandan Community Gardens
The garden is located on the strip near the soccer fields in Mandan. The community garden is a cooperative
project of the Mandan Park District, the Mandan Fire Department, the City of Mandan, Morton County and NDSU
Extension Morton County.
PLOT SIZE: 20-feet by 20-feet. FEES: A deposit of $25 and rental fee of $25 is required to hold your spot.
Remaining spots will be given on a first-come first-serve basis.
Contact: Jackie Buckley at 667-3340 or Sue Balcom at 667-0122 to reserve a spot or for more information.
FARMER’S MARKETS
Capitol City: Purchase all types of garden produce from local growers from July to October. Locations are at the KMart parking lot on Sunday’s from noon till sell out and Tuesday, Thursday, Saturday, from 8am till sell out and at
Macs Hardware (S 26th & Bismarck Expressway) on Monday, Wednesday, Friday from 3pm till sell out.
BisMarket: Purchase a variety of farm fresh products June through October at Sertoma Park (Riverside Park Dr. near
Shelter 5). Open every Tuesday evening from 4-7pm and Saturday morning from 9am-1pm. Check out the
BisMarket Facebook page for special events. https://www.facebook.com/bismarketnd
Mandan: Fresh produce and more! Mondays and Wednesday from 11am-2pm (or sell out) and Staurdays from 8am1pm (or sell out). Parking lot area west of the Mandan Public Library (across the street from Central Market and
Barney’s Tesoro).
Community Supported Agriculture—A CSA is a farm arrangement where members purchase a "share" of the farm's
harvest, often in advance, and in return receive a share of the farm’s produce, usually each week during the growing
season, or sometimes longer if the produce is preserved. The benefits of the farm are shared, and so are the risks.
Bountiful Harvest: Seasonal fruits and vegetables from beans to zucchini are offered. Other items include a limited
selection of herbs, frozen juneberries, jars of various jellies, jams or syrups and eggs.
Contact: Roberta Thorson, Wing, ND. thobek@bektel.com . Cell: 701-220-5665
Diane Schmidt, Mandan, ND. marcwdine@yahoo.com . Cell: 701-391-0506
Country Harvest: Seasonal fruits and vegetables from beans to sweet/hot peppers are offered. Other items offered
are Chickens, Grains (barley, wheat, soybeans, and oats/oatmeal), honey, and home canned goods including pickled
vegetables, fruit and vegetable jellies, jams and juice.
Contact:
Darcy Dockter, Dawson, ND. Cell: 701-269-5699
Marie Wagner, Marie’s Market, Driscoll, ND. Mariesmarket.wagner@gmail.com
Cell: 701-226-6078
Riverbound Farm: Seasonal fruits and vegetables from lettuce to okra to watermelon.
Contact: Angie and Brian McGinnis, Mandan, ND. www.riverboundfarm.com info@riverboundfarm.com
Cell: 701-202-9834
ONLINE RESOURCES FOR FAMILIES
Action for Healthy kids
www.actionforhealthykids.org
 National nonprofit organization working to improve children’s nutrition & increase physical activity
 Click on State by State Action to learn what’s happening in North Dakota
American Heart Association
www.americanheart.org
 Tips for raising heart-healthy, active children
BAM! (Body And Mind)
www.bam.gov
 Provided by the Department of Health & Human Services—Centers for Disease Control & Prevention (CDC)
 Designed for youth ages 9-13 with games and information on health issues including food, nutrition and
physical activity
Bismarck-Burleigh Public Health
www.bismarck.org/publichealth--Click on Nutrition Services on left hand side
 Printable handouts and information regarding healthy lifestyles and family nutrition
Bismarck Parks & Recreation
www.bisparks.org
 Information on youth programs, facilities, events, parks and trails
Breastfeeding Partners
www.gotmomma.com
Statewide Breastfeeding Support
www.ndhealth.gov/breastfeeding
 Information to successfully breastfeed baby at work or at home
Building a Healthy North Dakota
www.healthynd.org
 Information on family meals, being active together, spending time together, and practicing positive
parenting
 North Dakota specific healthy community programs, planning, and policy ideas relating to breastfeeding
support in the workplace, weighing and measuring children in schools, coordinated school health and
healthy eating and physical activity (HEPA)
Center for Science in the Public Interest
www.smart-mouth.org
 Information on nutrition topics including articles on balancing calories, eating out and fat facts
 Recipes—learn how to make great meals and snacks
Community Coalition
www.gobismarckmandan.org
 Create a healthier community using research, policy, and environmental change
 Opportunity to share information and maximize resources and avoid duplication
 Visit website to learn more about Go! projects and events
Eat Smart. Play Hard.
www.fns.usda.gov/eatsmartplayhard
 USDA site that provides information and materials to help motivate children and their families for healthy
eating and physical activity
Expanded Food & Nutrition Education Program—EFNEP
www.csrees.usda.gov/nea/food/efnep/resources.html
 Click on Nutrition & Health Sites for Youth
 Variety of links available relating to food and nutrition
Fruits & Veggies More Matters
www.fruitsandveggiesmorematters.org
 Nutrition information, diet & exercise, meal planning, shopping & cookie, and ways to get kids involved
Keep Kids Healthy
www.keepkidshealthy.com
 Fitness & exercise guide for kids, summer safety, and parenting tips
Let’s Move
www.letsmove.gov
 Bismarck & Mandan are registered as “Let’s Move Communities”
 First Lady Michelle Obama’s initiative offers community resources recommended by a National Task Force
and the President’s Council on Fitness, Sports and Nutrition.
 Available resources are to: empower parents and caregivers; provided health food in schools; improve
access to healthy, affordable foods; increase physical activity in communities
Mandan Parenting Resource Center
www.co.morton.nd.us
 Click on County Departments, NDSU Extension, Parenting Resource Center
 Newsletters with parenting tips and info for resources and support groups
 Contact 667-3342 or prc@ndsu.edu for more information.
Midwest Dairy Council
www.midwestdairy.com
 Provides a variety of topics related to dairy and nutrition and health
 Educational handouts, nutrition news, highlights and recipes
National Association for Sport & Physical Activity
www.aahperd.org
 Guidelines for parents to monitor physical activity levels of their children
NDSU Extension
www.ag.ndsu.edu
 Educational materials and information on food, food safety, nutrition and fitness
Northarvest Bean Growers
www.northarvestbean.org
 Consumer information about beans including how to prepare them, recipes, nutrition information,
photographs and late breaking news
Nutrient Rich Foods Coalition
www.nutrientrichfoods.org
 Provides fast and reliable information to help you eat the nutrient-rich way
 Tools and tips including navigating the grocery store, recipes and meal ideas and a tour of MyPlate
Nutrition for Kids
www.kidsgethealthy.org
 A “Get Healthy” approach to achieving weight goals
 Information on childhood obesity, ideas for meal planning, kid-friendly recipes, helpful tips and hints for
eating well and staying physically active and fact sheets
Shape up America! Healthy Weight for Life
www.shapeup.org –Click on Childhood Obesity
 Information about healthy weight management through better nutrition and increased physical activity
 Parent’s guide and fitness tips for family fitness fun
USDA MyPlate
www.choosemyplate.gov
 Learn about the food groups, daily food plans, tips and resources on healthy eating, educational materials
and activities
US Department of Health and Human Services
www.surgeongeneral.gov/topics/obesity/calltoaction/fact_adolescents.htm
 Facts on “Overweight in Adolescents & Children”, statistics, causes of overweight, and suggestions on
healthy eating and physical activity
United States Department of Agriculture—Food & Nutrition Information Center
www.nal.usda.gov/food-and-nutrition
 USDA’s resource guide for parents on child nutrition and health
Whole Grains Council
www.wholegrainscouncil.org
 Resources on whole grains including definition of whole grains, health benefits, recommendations, products
and recipes
WIN Weight-control Information Network
www.win.niddk.nih.gov/publications/index.htm
 Information services of the National Institute of Diabetes & Digestive & Kidney Diseases (NIDDK)
 Links to fact sheets on weight control and health tips
YMCA of the USA
www.ymca.net/healthyfamilyhome/welcome.html
 Downloadable, free “Healthy Family Home Resource”—a starter kit and newsletter for families who want
ideas and reminders via the web and e-mail to help build a happy, healthy home.
MyPlate Snack Tips for Parents
Snacks can help children get the nutrients needed to grow and maintain a healthy weight. Prepare single-serving snacks
for younger children to help them get just enough to satisfy their hunger. Let older kids make their own snacks by
keeping healthy foods available in kitchen.
1. Save time by slicing veggies—Store sliced vegetables in fridge and serve with dips like hummus and low-fat
dressing.
2. Mix it up—Mix dried fruit, unsalted nuts, and popcorn in a snack-size bag for quick trail mix. Blend plain fatfree or low-fat yogurt with 100% fruit juice and frozen peaches for a tasty smoothie.
3. Grab a glass of milk—A cup of low-fat or fat-free milk is an easy way to drink a healthy snack.
4. Go for great whole grains—Offer whole-wheat breads, popcorn, and cereals that are high in fiber and low in
added sugars, saturated fat and sodium.
5. Nibble on lean protein—Choose lean protein foods such as low-sodium deli meat, unsalted nuts, or eggs. Store
unsalted nuts in the pantry or peeled, hard-cooked eggs in the fridge for kids to enjoy any time.
6. Keep an eye on the size—Snacks shouldn’t replace meals so look for ways to help your kids understand how
much is enough. Store snack-size bags in the cupboard and use them to control serving sizes.
7. Fruits are quick and easy—Fresh, frozen, dried, or canned fruits can be easy “grab-and-go” options. Offer
whole fruit and limit the amount of 100% juice served.
8. Consider convenience—A single-serving container of low-fat or fat-free yogurt or individually wrapped string
cheese can be just enough for an after-school snack.
9. Swap out the sugar—Keep healthier foods hand so kids avoid cookies, pastries, or candies between meals. Add
seltzer water to a ½ cup of 100% fruit juice instead of offering soda.
10. Prepare homemade goodies—For homemade sweets, add dried fruits like apricots or raisins and reduce the
amount of sugar. Adjust recipes that include fats like butter or shortening by using unsweetened applesauce or
prune puree for half the amount of fat.
Source: www.choosemyplate.gov
Family Meals Matter
At the Family Table
Life is busy; sometimes, too busy to share a story from the day or to eat together. But we have one place we can slow
things down and capture the time, relaxation and connection that each of us needs—at the family table.
Why Family Meals Matter
Think about the time we can spend together at the family table and the experiences we can share.
At the table, we can:
 Share stories
 Lend a listening ear
 Play games
 Try new foods
 Laugh out loud
 Teach manners
 Savor tastes and smells
Regular family meals are linked to positive benefits for individuals and families. Family meals provide an opportunity for
shared communication, reduce risky behaviors and healthier eating.
Prioritizing Family Meals
Make regular family meals a priority. Not every meal has to be a sit-down dinner extravaganza. Simplify your menus, and
focus on making meals frequent, fun and family-centered.
Research suggests more than half of families with children in the U.S. share a meal five or more times a week. That’s
good! Prioritize, make family meals frequent. Make fun a part of the recipe for a happy mealtime. Mealtime is not a
disciplinary occasion. Instead, focus on being together in a positive way. A family-centered mealtime means limiting the
distractions, especially the TV, the phone, or the computer, and engaging each family member during a meal.
HOW TO GET STARTED!
Plan menus. Buy foods you will need. Use simple recipes. Involve kids in cooking and setting the table.
“The family table is a recipe for success!”
Source: NDSU Extension,
Julie Garden Robinson, Ph.D., LRD- Food & Nutrition Specialist
www.ndsu.edu/eatsmart
Stretch Your Food Dollars
We’ve all noticed the increasing prices at grocery stores and the gas pump.
Sometimes we may find that we have more month than money.
Here’s a “grocery list” of cost-saving ideas that may help. Check () the following ideas you use or plan to use:
 Spend about 30 minutes planning your weekly menus. Use the sale ads to help write your shopping list.
 Compare prices of different forms of fruits and vegetables. Consider fresh, canned, dried, and frozen items.
 Avoid shopping when you’re hungry or tired. Food looks more tasty when you are hungry. If you’re tired,
you may be likely to grab convenience foods, which typically cost more and are less nutritious.
 Avoid using a credit card for food purchases unless you pay off the balance each month. Think about the
cost of adding credit card interest rates to food cost.
 Shop in one or two grocery stores. Consider your gas if you end up driving to several stores for special deals.
 Be familiar with the grocery store layout. Shop the aisles that include items on your list.
 For quick shopping trips, shop the outside aisles of the store. Most staples, like milk, produce and bread, are
around the perimeter.
 Consider buying store brands. Most are similar in quality to name brands, but lower in price.
 Clip coupons, but only for the things you need. Some stores double the value of coupons to a certain point.
 Compare prices using “unit pricing” or a calculator. The unite price helps you know quickly which package
is the better “deal.” It usually is found on the front edge of grocery store shelves. Always ask yourself if you can
use the “better deal” in a reasonable time.
 Check your receipt and change. Although mistakes are unintentional, they can happen. Look carefully at your
receipt to be sure you received the sale price.
Source: NDSU Extension,
Julie Garden Robinson, Ph.D., LRD- Food & Nutrition Specialist