Shape Up: Family Style
Volume 4 Issue 10 March 2008
Free Tax Form Preparation
Donna Bittiker, SDSU Extension Educator, FCS
Puzzled by the tax law or which credits and deductions to take? Need
INSIDE THIS ISSUE: assistance with your tax return? Consider visiting a volunteer tax preparation site
in your area. The IRS Volunteer Income Tax Assistance (VITA) Program or the
Tax Counseling for the Elderly (TCE) Program offer free tax help to income
Tips for Heart Healthy 2 eligible individuals.
Trained community volunteers can help you with special credits, such as
Turkey-Stuffed 2 Earned Income Tax Credit (EITC), Child Tax Credit, and Credit for the Elderly
for which you may qualify. In addition to free tax return preparation assistance,
Just for Kids 3
most sites also offer free electronic filing (e-filing). Individuals taking advantage
Just for Kids 4 of the e-file program will receive their refunds in half the time compared to
Nutrition: 5 returns filed on paper – even faster if you have your refund deposited directly into
Fact vs Fiction your bank account.
Plan a Family Garden 6 The VITA (Volunteer Income Tax Assistance) Program offers free tax help to
low to moderate income people who need assistance in completing tax returns.
In Brookings County:
SDSU Wenona Hall, Room 015, Brookings on Thursdays from 1 – 5 pm
now through April 10, 2008, except for March 20.
In Corson County:
Sitting Bull College, Ft Yates, ND on Tuesdays from 1-3 PM, except March 18.
Mobridge-Sacagawea Learning Center, Mobridge, March 4, 2008 10 AM-Noon only
Little Eagle Community Center, Little Eagle March 7, 2008 1-3 PM, only
Kenel Community Center, Kenel, March 11, 2008 10-Noon, only
Wakpala Community Center, Wakpala, March 7, 2008 1- 3 PM only
The Tax Counseling for the Elderly (TCE) Program provides free tax help to people age 60 and older. AARP
volunteers are providing this service locally at the new First Bank and Trust building located at 520 Sixth Street,
Brookings. The TCE program will be available from now through April 15, 2008 on Tuesdays and Thursdays
from 1 – 4 pm.
South Dakota State University, South Dakota Counties and U.S. Department of Agriculture Cooperating South Dakota State University is an Affirmative Action/Equal Opportunity Employer (Male/Female) and offers all
benefits, services, education and employment opportunities without regard for ancestry, age, race, citizenship, color, creed, religion, gender, disability, national origin, sexual preference, or Vietnam Era veteran status.
Page 2 Shape Up: Family Style
Tips for Heart Healthy Exercise
Amanda Tuchscherer, Brookings County Extension Assistant
Rose Stee, SDSU Extension Educator, FCS
Exercise and physical fitness are important for family members of all ages. What difference does exercise really
make? Among the many benefits of exercise are: low blood pressure; improved cholesterol levels; improved mobility,
strength, flexibility; and positive mental attitude; one of the most important benefits is the prevention of Type II
Even simple exercise is good for your heart. A few simple suggestions:
• Park the car farther away from your destination.
• Walk or ride a bike for errands close to home.
• Take the stairs instead of the elevator or escalator.
• Take fitness breaks instead of cigarette or coffee breaks. Walk, stretch or do some office exercises.
• Perform gardening, yard work, heavy house cleaning, or home-repair activities.
• Avoid labor-saving devices; turn off the self-propel option on your lawn mower or vacuum cleaner, and hide
all of your TV remotes.
• Exercise while watching TV. For example, use hand weights, a stationary bike or treadmill, stretch, or
perform body-weight exercises such as crunches, push ups and squats.
• Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity
wherever you go!
These simple and easy suggestions can help anyone get started exercising, no matter how old you are or unfit you
feel. It’s never too late to get started and research shows that starting a more active lifestyle at any age can make you
feel happier, healthier and improve your quality of life.
Turkey-Stuffed Cabbage Rolls
Ingredients: Serves 5; 2 rolls per serving
1 head cabbage 1 tbsp lemon juice 1C water
1/2 lb lean ground beef 1/4 C water 1 medium carrot, sliced
1/2 lb ground turkey 1/8 tsp black pepper 1 tbsp lemon juice
1 small onion, minced 1 can (16 oz) diced tomatoes 2 tbsp brown sugar
1 slice stale whole wheat bread, crumbled 1 small onion, sliced 1 tbsp cornstarch
Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan and cover with boiling water. Simmer 5 minutes.
Remove and drain cooked cabbage leaves on paper toweling. Shred 1/2 cup of raw cabbage and set aside. Brown ground beef and
turkey and minced onion in skillet. Drain fat. Place cooked and drained meat mixture, bread crumbs, water, and pepper in mixing
bowl. Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from can to meat mixture. Mix well, then place 1/4 cup
filling on each parboiled, drained cabbage leaf. Place folded side down in skillet. Add tomatoes, sliced onion, water, shredded
cabbage, and carrot. Cover and simmer about one hour (or until cabbage is tender), basting occasionally. Remove cabbage rolls to
serving platter, keep warm. Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in
skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.
Nutrition Information: Calories: 257 Total Fat: 9 g Saturated Fat: 3 g Cholesterol: 54 mg Sodium: 266 mg
Source: National Heart, Lung and Blood Institute
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Just For Kids
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South Dakota State University
Cooperative Extension Service
Family and Consumer Sciences
Box 2275A, SNF 212
Brookings, SD 57007-0299
Plan a Family Garden
Kimberly Wilson-Sweebe, CYFAR Project Leader, SDSU
A family garden can provide an opportunity to spend time together as a family while providing fresh vegetables
Some ways to encourage your family to participate in a gardening project include:
▪ Read gardening books together.
▪ Look at packets of seeds and discuss what you plan to grow.
▪ Allow each family member to select at least one vegetable he/she would like to grow.
▪ As a family search for recipes to use the vegetables you plan to grow.
Get your garden off to a quick start by planting seeds in peat pots during April and transplant to your garden in
mid-May. Now is a great time to start planning which vegetables you will grow in your family garden.
This material is based upon work supported by the Cooperative State Research, Education, and Extension Service, U.S. Department of Agriculture, under Agreement No. 2004-41520-01861.
Any opinions, findings, conclusions, or recommendations expressed in this publication are those of the author(s) and do not necessarily reflect the view of the U.S. Department of Agriculture.
South Dakota State University, South Dakota Counties and U.S. Department of Agriculture Cooperating South Dakota State University is an Affirmative Action/Equal Opportunity Employer (Male/Female) and offers
all benefits, services, education and employment opportunities without regard for ancestry, age, race, citizenship, color, creed, religion, gender, disability, national origin, sexual preference, or Vietnam Era veteran
300 copies printed by SDCES at a cost of $3.40, with funding support from CSREES Agreement No. 2004-41520-01861 March 2008
Shape Up: Family Style Newsletter edited by Kimberly Wilson-Sweebe, CYFAR Project Leader, Reviewed by Dr. Ann Michelle Daniels and Dr. Marilyn Rasmussen