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Inside this Issue
From The Editor From The Editor
Chef MJ Adams The Spice of Life Woman In Business
Passion Project Girl Gives Back
Girl, Stretch Your Face Beauty
Making It Work
Green Light, Action! Artist Profile
Whatâ€™s good for you Health and Fitness
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From the Editor
In our little corner of the world, we are often reminded of our remoteness. Or as George Clooney’s character in O Brother Where Art Thou? said, “Ain’t this place a geographical oddity — two weeks from everywhere.” But we are more connected than we realize. It is in fact a small world. On a recent trip to Japan, I became Friends with the Park family from California. When I mentioned I was from Rapid City, South Dakota, Chris Park said, “I’ve been there. Do you know the Corn Exchange?” Surprised, I said “Yes! Did you eat there?” Sure enough, he had on a brief layover. Thinking really hard, he blurted “MJ, I think MJ was the lady I met.” Here we were nearly 6000 miles from the Black Hills and had knowing MJ Adams in common. As our conversation continued, I thought to myself, Why haven’t I ever featured MJ? When I returned home, I reached out to her and got the ball rolling. At the photo shoot for the cover, I told her about the Parks. Ever the class-act, MJ began to inscribe one of her cookbooks for them. I carefully packaged it in Japanese style wrapping and shipped it to the Parks along with a note from me. Of course Juliana Park, also an author, graciously sent two of her books in response. One for me , one for MJ. What are the odds an exchange from 2003 could culminate into a series of events seventeen years later in Japan resulting in a cross-country book exchanges, a magazine feature and new friendships? It can only be there is some magic in this world and the energy we bring persists, connecting us all.
Tracy Bernard, Editor
From the Editor
It’s that season where everyone seems to be
“New York is an amazing place for theater—and for
catching colds, but Mae Jean (MJ) Adams reveals
food,” she says. At work, MJ befriended the food editor
she hasn’t (knock on wood) been sick for a long time.
for Woman’s Day. “I was always craving for knowledge
“It’s probably because of my red wine and duck fat
about food. My childhood wasn’t the best, and it filled a
consumption,” she says matter-of-factly, sounding just
void for me.”
like the French cuisine connoisseur that she is.
During her time in New York City, MJ developed a
MJ, now 58, was born in Seattle, but she was never a
passion for the work of James Beard, a cook, cookbook
stranger to the Midwest. She describes her childhood as
author, and TV personality. After Beard passed away,
“wild and Bohemian.” MJ’s father was in the army and
a foundation was formed in his honor. MJ volunteered
the family moved often, despite having five kids. Her
there for two and a half years, meeting inspirational
father was originally from eastern South Dakota, so MJ
chefs and cultivating her love for the food industry.
attended kindergarten in Mitchell.
When MJ realized she was ready to become a chef
Her parents’ divorce, along with her mother’s ailing health and time periods living with her grandparents, resulted in feelings of instability. Even so, when MJ
herself, she enrolled in a six-month program at the French Culinary Institute in NYC (now the International Culinary Center).
graduated from high school in Newcastle, Wyoming, she
“I’ve always been a fan of simple food because the flavors
earned a theater scholarship to attend Casper College.
have to speak for themselves,” says MJ. “French cooking
Because she’d lived in the region, MJ was always familiar
is really the foundation. You can apply techniques you
with Rapid City. But it would be a while before she’d
learn in French cooking to other cuisines.”
make the Black Hills her home and gain a following as a chef.
MJ graduated from culinary school when she was 29 and struggled to find a job. It was, after all, New York
During her young adulthood, MJ embraced city life. She
City, where the competition is fierce. Eventually, MJ was
moved to New York City with her first husband, Chris, in
hired as a line-saute chef under Chef Edna Lewis. After
1984. Chris had been accepted to New York University to
that, she garnered multiple experiences cooking in the
study playwriting and screenwriting. MJ was interested
restaurant industry in the city, working under chefs Tom
in journalism, so she scored a job at Woman’s Day
Valenti, Gianni Cicinelli, Mark Lahm, David Page, and
magazine as an administrative assistant.
During her 12 years in NYC, MJ and Chris divorced, realizing they were moving in different directions, but MJ found love again with Carlos, a man from Uruguay. She and Carlos married and became pregnant. MJ kicked into baby mode, anxiously awaiting and preparing for the birth of her first child. On the day of the birth, the baby was stillborn. The trauma of losing their child prompted MJ and Carlos to leave the city. It was time for a change of pace and scene. Rapid City was the chosen destination, a place MJ remembered from her youth and a place Carlos found intriguing. The move to Rapid City in 1996 opened a whole new chapter in MJ’s life, one we’ll call The Corn Exchange. This chapter began with MJ receiving a Madeleine Kamman
Restaurateurs to spend a week at Kamman’s home in Napa Valley in November 1996. “It was a week that changed my life,” says MJ. The experience inspired her to open a specialty shop in downtown Rapid City, where she served slices of tart and cake. The Rapid City Journal ran This is my vanilla bean mustache. I just realized
a story titled “From the Big Apple to the Black Hills” that
something when you asked me about the process of the
helped spread the word.
cookbook. What I didn’t tell you was that I did have to
“People started coming in and requesting soups and
adapt the recipes to home cooking. At the restaurant, I
breads to go along with their tarts,” says MJ. “That’s when
cook everything to order when we fire the entrees or hot
I realized there might be demand for a restaurant.” The
app or whatever. The oven is at 500 degrees. I have a hood
shop’s original location burned down in a devastating fire
over the stove. You can’t cook that high at home; you will
in May 1997. The Corn Exchange opened in its second
burn your house down.
location—where Kathmandu Bistro currently resides at 727 Main St.—in March 1998.
MJ ran the Corn Exchange, which specialized in local and farm-to-table cuisine, for 15 years in downtown Rapid City. “I was happy to be there, as the heart of every city is its downtown,” she says. During that time, she also opened a shop adjacent to the restaurant called the Potted Rabbit. The Potted Rabbit sold specialty foods, cheeses, and bakery items. The Corn Exchange earned regional and national acclaim in food magazines and newspapers, putting Rapid City on the culinary map. As the restaurant thrived, her marriage to Carlos dissolved. It had run its course, scarred by too much loss.
My life has always been about taking risks. This is one I would not have done without the 777 Bison Ranch team around me. This buffalo was orphaned as a baby and bottle fed. He was familiar with people but still you
A new phase of life began with Walter, MJ’s current husband, who travels back
had to be careful. I chose to put me
and forth between their home in Rapid City and the east coast, where he runs
petting a buffalo on the cover and put a
a forklift company. “We’ve been doing the long-distance thing for the past 17
disclaimer in the inside jacket as well.
years,” says MJ. Though they are often apart, his support has been invaluable for MJ as she’s navigated her career.
After cooking a dinner at the James Beard House in 2012 and making the list three times for semi-finalist for “Best Chef of the Midwest,” MJ felt she had come full circle with her restaurant career. She decided to close the Corn Exchange in April 2013 to make room for new endeavors—and time for cooking and baking again. “When you own your own restaurant, the last thing you do is cook!” For MJ, closing the Corn Exchange led to an opportunity to host two seasons of Savor Dakota on South Dakota Public Broadcasting from 2016-2018. The show explored the culinary landscape of South Dakota and the people who contribute to that landscape. Her recipes from the Corn Exchange were still dear to her heart, and MJ knew she wanted to share them, along with the stories of how certain recipes came to fruition. That’s why she self-published The Corn Exchange Cookbook—From the Big Apple to the Black Hills in November 2019. The collection of recipes took a few years to compile, edit, and format into a book. In a Jan. 1 New York Times review, Florence Fabricant writes, “With its homespun snapshots, ‘The Corn Exchange Cookbook’ is not exactly a lavish gift book, but its pages promise to become stained and dog-earned from frequent use.” To MJ, that compliment means everything. For her, it
was never about lavishness but about simple, savory
To purchase a cookbook, visit MJ’s website at
ingredients bringing folks together for truly satisfying
meals. These recipes are her autobiography, but the next chapter remains to be written. BHW
Four of us received a Madeleine Kamman (pictured in middle with white hair) scholarship from Women Chefs and Restaurateurs to spend a week at her home in Napa Valley. It was a week that changed my life in Nov. of 1996.
Parents Know The A
s parents, we strive to give our children the best - the best education, the best advice, the best nutrition- so they can grow up to be happy and healthy adults. So where does juice fit in with our attempts to live out a healthy lifestyle? Juice is a commonly consumed beverage as the average American consumes 5 gallons of juice per year. However, many parents introduce juice (and other sweet liquids like soda) to their children at a very young age at the expense of other more nutritious drinks like milk and water. Once children are introduced to the highly sweetened beverages they tend to prefer the taste over milk and water. Most fruit juices contain high levels of added sweeteners like sugar or high fructose corn syrup which can be harmful to your children’s physical and dental health. One serving of juice can contain 20-30 grams of sugar which is similar to a serving of soda. That’s a lot of sugar
and calories for your child to consume with no nutritional benefit. This is true for fruit juice blends and 100% fruit juice. Ultimately, fruit juices can claim to be healthy, but they do not provide your child with the same health benefits as a whole piece of fruit. Fruit juice lacks fiber and has very little nutritional value, which can negatively impact your child’s health. Often pediatric dentists see children with severe tooth decay known as severe early childhood caries. This disease affects children very young (as early as one year) and can devastate the baby teeth and cause severe pain. It is also possible for baby teeth that are infected to cause poor development of permanent teeth. The primary cause of severe early childhood caries is almost always a child being introduced at a very young age to sweet liquids.
5 HEalthy Habits Checklist Never put your child to bed with a sippy cup with juice or sweet liquids! Begin weaning your children from sippy cups and bottles around the age of one Brush the teeth twice a day with a peasized mount of fluoride toothpaste. Begin flossing teeth once per day when teeth are contacting each other. Encourage drinking fortified milk and water with fluoride as much as possible
As 40-50% of children will be affected by tooth decay before the age of 5... it is important to know the main contributing factors to tooth decay are sugar and bacteria. Bacteria in plaque feed on sugars that are in your mouth which creates acid. The acid environment will slowly weaken and “cavitate” the protective layer of your tooth enamel. This process can happen quickly in children depending on how they consume the beverage. Sippy cups or bottles are created to release liquid slowly which allows the sugary content to stay in the mouth longer instead of being swallowed.
However, you don’t need to completely eliminate juice in your child’s diet. Consider using some of these healthy habits to help prevent tooth decay. Good nutrition habits begin when you are young. By setting a positive example for your children now, you and your family can have a healthy future and a healthy smile. Brought to you by the doctors and staff at Black Hills Pediatric Dentistry. The team welcomes questions and is happy to protect your childs teeth, call (605) 341-3068.
JUICES ARE LOADED WITH SUGAR
Passion Project Kimberly Kaye uses music to bring connection in nursing homes. By Audrea Amstutz Photos by Jodi Baxendale Photography
The Girl Gives Back
“She holds my hand. We sit awhile. She is unaware. This disease has been so hard on her, it just isn’t fair. But she seems at peace, her days go by — we hold hands — stare out the window and I begin to cry.” These are the lyrics to Kimberly Kaye’s song “She Saw Me,” a dedication to her mother who has end stage Alzheimer’s. Her mother, Dorothy Rae, 75, is residing in an Alzheimer’s unit in Iowa. Kimberly, a visitation minister and resident of Belle Fourche, recalls her childhood memories filled with family, laughter, and music— specifically, country music.
“The radio was always tuned to KWMT out of Fort Dodge, Iowa, or the stereo had albums stacked high on it with Hank Snow, George Jones, Merle Haggard, Loretta Lynn playing the country greats,” reminisces Kimberly. The sounds that came out of that stereo would not only influence Kimberly’s musical taste but also her passion for the stories told in these songs that she attributes to the generation before her. Kimberly’s mother explored her musical talent when she was in fourth grade by enrolling her in a talent contest at the Clay County Fair in Spencer, Iowa. Kimberly vividly remembers her mother sitting her and her three sisters on the steps next
The Girl Gives Back
to a little record player and teaching the song, line by line. “The song was ‘Coat of Many Colors’ by Dolly Parton… I still sing it in my set lists today on stage,” says Kimberly. Kimberly bought her first guitar when she was thirteen years old from money she earned from walking the bean fields pulling weeds. The first song she taught herself was
remember her getting in a few fender benders and near swipes. She always told the story like it was someone else’s fault…” One Christmas, she visited her mother to discover her disheveled and unable to prepare the Christmas dinner as she used to. From there, the disease progressed. Despite the ugliness of this disease, her mother could still connect with her daughter in a truly unique way: music. When Kimberly takes her annual visit to her mother, she always makes it a point to bring along her Teton guitar to perform. “Last year when I was there, I played ‘Whole Lotta Shakin’ Goin’ On’ by Jerry Lee Lewis. She and the nurse danced the jitterbug. She was smiling and laughing and having the time of her life,” says Kimberly. Her mother communicates very little nowadays, but she still recognizes her daughter when she unhinges her Teton guitar case and begins to sing a song.
Putting Passion In Progress
"WildWood Flower." She admitted that she was afraid to sing publicly, until five years ago. She would discover the newly-formed bond between her and her mother through the connection of music. Kimberly’s mother was age 67 when she began to notice her memory and organization beginning to decline. “I
The Girl Gives Back
The idea of Kimberly’s passion project came from a conversation with her granddaughters about a project at school they were doing where each student was working on a “passion project” — a project that they could focus on and make a difference. Kimberly was so fascinated by this concept it prompted her to consider what her passion project could be. Kimberly’s combination of passion for music, listening to stories from the generation before her, and her mother’s Alzheimer’s disease is what determined her passion
project. Kimberly’s mission with the passion project is to create an awareness of the rich history of the generation before her. Her goal is to sing at every licensed nursing home in South Dakota in 2020 —107 nursing homes, to be exact. “These folks are not to be forgotten as they live out their final years in nursing homes across the state. I want to inspire organizations, young and old, to include our seniors and help to enrich lives in reciprocity,” says Kimberly. Although Kimberly’s goal is clearly defined, there is still one question she cannot answer. How does music connect with others in a manner that other forms of communication cannot? "How can an Alzheimer’s patient suddenly be flawless in singing every word to old songs? It’s magical. It’s spiritual. It’s a mystery indeed. I cannot answer why music is a master communicator. I’m so glad I can play music and am blessed by the connection I am allowed to have with others,” says Kimberly.
The Girl Gives Back
Kimberly’s road tour officially begins in April 2020. She has already played at a couple of assisted living homes and she’s had the opportunity to meet so many fascinating people, and listen to some intriguing stories. Kimberly encourages folks to get involved in raising awareness of Alzheimer’s disease. “Go see your folks, go see your grandparents, make them a priority. Learn from them. Write down their history.” She also encourages folks to donate to the Alzheimer’s Research Foundation. Her journey across the state will conclude in October 2020. By that time, she hopes to bring home her Teton guitar case filled with stories, hugs, and a musical connection to the generation before her. BHW
Girl, Stretch Your Face By Jessie Fewson
If your expression often looks stressed, like you have sucked on a lemon, then you may need to rest your face. Facial muscles experience stress and store tension just like any of the other muscles. Your facial muscles are put to work the very second you wake up to help you yawn, sneeze, chew, smile, speak, cry, frown, and everything in between. Tense facial muscles can lead to tired, stressed expressions and even headaches that can spread to the neck and shoulders. Here are a few stretching exercises to help you relax your face and look and feel reinvigorated.
Eye Palming Tired eyes are often a result of too much screen time or lack of sleep. This technique soothes the optic nerves and the muscles around the eyes. Rub your hands together until they are warm. Once your hands are warm, cup your palms over your eyes gently. Repeat this method several times and breathe slowly in and out of your nostrils.
Full Face Rub If you want to de-stress your entire face, this is your jam! Start with your middle and index fingers in the middle of your forehead. Use your fingers to make small circles on your forehead and move across the brow and to the temple on each side. When you reach your temple, pause there and gently massage. Next, move down from your temples to your jaw joint. Spend a few moments massaging the jaw joint and jaw muscles. Finally, move inward over the cheeks, massaging gently until you reach the sides of the nose. Work your way up the side of your nose and back to the forehead and repeat the entire process several times.
Tech Neck Stretch Tech neck is no joke and can cause serious problems if it is not addressed. Point your chin to the ceiling until you feel a good stretch in the jaw and neck. Alternate making duck lips and sticking out your tongue and hold each move for 5 seconds. Repeat each move three times.
Smile Line Smoothing Stretch Smiling is great but it does take a toll on your face. This stretch works from the inside out to smooth out smile lines. Using your tongue, start at the base of the nose and make small circles along the smile lines, pushing outwards. Trace all down the smile line and repeat on the opposite side.
Cheek Boost and Stretch Cheeks can lose plumpness if they are tense and fatigued. This stretch helps relax and boost your cheeks and jowls. Move your right teeth to the left side of your mouth (the outward appearance of this stretch looks like a sideways kissy face) and hold for 10 seconds. Shift the stretch to the other side of the face and hold for another 10 seconds.
Always use gentle pressure when doing stretches and massages for the face. Tugging or being rough will add stress to the skin and muscles. Also, try adding some face stretches to your cardio routine for an added boost. Beauty
Making It Work How a young couple picked up the pieces to build a life after tragedy. By Kayla Gahagan
Brianna Baumann is hoping her baby has his Daddy’s good looks. But more so, she’s hoping he has Dylan Martz’s compassion and drive to live life to the fullest. The couple, who have been together for 6 years, are expecting a baby boy any day now. “It was a surprise, a happy surprise,” says Baumann, 26. “Both of us were in tears, we were happy and shocked.” The news was especially poignant for the Spearfish couple, and their circle of family and friends, after having walked an arduous journey after Martz was paralyzed from the shoulders down after a dirt bike accident Labor Day 2017. Baumann, who is a radiology technician, was at the lake when it happened. “A group of young boys riding with him came over and said Dylan broke his neck, and we laughed at first,” she cringes. By the time she got to his side, she knew it was serious. “The first thing he said was ‘I can’t move,’ she recalls. They stabilized him at the scene, but by the time he got to the hospital, they put him on a ventilator to keep him alive. Baumann’s medical background kept her informed, and calm, she said. At the trauma hospital, Martz was able to make
his own medical decisions after he was weaned from medications. Still in critical condition and on the ventilator, he was unable to speak but communicated with his eyes to say he wanted surgery and to move forward in life. From there, he gained strength and was removed from the ventilator while at a rehabilitation hospital. He was then able to speak some of his first words verbally. It was a turning point, Baumann says. The couple was not married, and she knew she had a choice to stay or go. “I just knew right away I was the one for him and our relationship was strong enough to handle this,” she says. “Of course, it runs through your mind, what limitations will this put on our future and family? But, he was willing to fight, so I’m going to stay with him.” Martz, 25, proposed in October and Baumann said yes, however, state benefit rules make it difficult to get married. “A hard point in the disabled world is money,” she says. “He can’t have more than $2,000 to his name. For us, it’s a commitment thing right now. One day we will have a ceremony, but right now we’re not pushing that boundary with the rules.” They currently live together in Spearfish where Baumann works full-time. A nurse comes in the morning to help Dylan and an aid comes in the evening to put him to bed. “He’s able to function on his own most of the day,” Baumann says.
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When doctors treat you for years, they get to know your medical history inside and out. 3
FAMILY DOCTORS TREAT MORE THAN YOU THINK Family doctors are highly trained, board certified physicians who are skilled at making diagnoses and treating many conditions.
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Babies were always a question mark. The doctors said it was physically possible for them to get pregnant naturally, but many couples in their situation struggle. “We wanted to try, but there were just a lot of questions,” she says. “It never works out as you planned. We thought maybe we would wait until we were down the road a little bit.” And then she got pregnant. “It’s simply the next step in a journey with the man I love,” she explains. They stay optimistic because they’re in it together. “We have each other, and I think it’s our personalities too,” Martz adds. “We’re both strong, driven people.” Baumann says they have the same nerves that any new parents face. She will take 8 weeks off from work to be with the newborn, and they will rely on their community of family and friends to help. Martz jokes that he gets out of diaper duty, but Baumann said he’s not off the hook. “Just because he’s in a wheelchair, doesn’t mean he gets to just sit there,” she says, laughing. A sense of humor has been important to both of them, highlighted by the couple’s baby announcement that featured the couple all smiles and Martz in his wheelchair holding a sign that read “It Still Works.” It’s just one of the many things she loves about Martz. “He has a really outgoing personality, and he’s very positive even through everything he goes through daily,” she says. “I’m hoping his compassion and drive in life is brought forward into our little boy.” BHW
Green Light, Action! Behind the scenes with local actor, Jenna Green.
Cultivating an acting career in the Midwest is not the easiest thing to do. Just ask Jenna Green, a seasoned local actor. “The most obvious challenge would be the stigma that it’s not Los Angeles or New York, so there aren’t good productions here. Totally untrue. Some of the best work I’ve ever been a part of has been right here, in the Black Hills.” Says Green. And she’d include the show she’s rehearsing now, Next to Normal, at the Firehouse Brewing Theatre to that roster. Jenna contends actors here are as committed to the stories, and every bit as talented as you’d find elsewhere. Finding herself in good company makes accepting roles that are offered from around the Hills a real opportunity. “The biggest rewards have been landing roles that I might not have been cast in if they were done in larger cities, simply because there is more competition.” Says Green. As the performing arts have grown in the area, she’s managed to build a resume that is pretty outstanding for a Midwestern girl.
Jenna Green, Actor
Q&A with Jenna Green What draws you to the performing arts? I love a good story. While I also enjoy film and voice acting, there is something about the stage that just can’t be duplicated for me. Being able to feel the emotions you are invoking in others in a room is an amazing, cathartic experience that is hard to describe. I’m always happy when I can get an honest laugh out of an audience, and I’m equally as touched when I hear sniffles. I’ve had certain roles where people have told me that they really connected with the character because of their personal life experience, and there’s just nothing like knowing you brought positivity to someone through a performance. When did you first perform? I was in Once on This Island when I was 14 and that was my first full production. I was “bitten,” as they say. What are a few notable acting parts that you’ve done? Belle in Beauty & the Beast in the Broadway series, Tanya in Mamma Mia! at the Playhouse last summer. I’ve also been fortunate enough to play quite a few well-known roles such as Sarah Brown (Guys & Dolls), Lenny (Crimes of the Heart), The Witch (Into the Woods), and Van Helsing (Dracula). What is your favorite show you’ve performed in? There are a number of shows that I’ve absolutely loved being a part of, but Beauty & the Beast will always have a very special place in my heart. Not only was Belle a dream role, but it was also the final time I had the pleasure of being onstage with my buddy, Eric Johnson. Beyond that, Crimes of the Heart was one of the best overall experiences I’ve ever had, because I had taken a seven-year break from the stage and got back on the boards with a beautiful show, two outstanding directors, and a cast and crew that are still among my closest friends.
Who do you look up to in the performing arts? I grew up watching I Love Lucy from the time I was two years old and always knew I wanted to try acting because Lucy made it look so fun. I also greatly admire Sally Field, Catherine O’Hara, Bernadette Peters, Idina Menzel, and, of course, Betty White, who I was lucky enough to meet in 2013. What do you do when you’re not doing theatre? I am pretty much an all-around artist, so I’m usually doing something of the creative nature. My day job is as a voiceover actor, so I spend as much time as I can on the mic. I travel both for work and pleasure when I can. Over the past couple of years, I’ve spent time in Los Angeles, associate producing a film and helping produce some charity events, including one I co-created with a business partner called Portraits for Progress. I also have a degree in graphic design and I love when I can combine my artwork with my entertainment endeavors. A couple of book projects are in the works.
If you had a magic wand, what show would you do next? There are many shows I’d love to do, but if I could choose…I’d love to play Elphaba in Wicked. Close runners up would be Mrs. White in Carrie and Catherine in Proof. What do you think is the best way people can support the performing arts in the Black Hills? By attending shows! We literally cannot do what we do unless there are people in the seats. Not only does it financially support the production, but again, it’s an emotional gift to artists who have put a lot of time and energy into creating something that we simply wish to share with others. Any advice for other local aspiring actors? Don’t feel that you have to run away from South Dakota to get great experience! There are certainly opportunities that are worth heading out for, but there are also productions here that will help you build a resume that will catch the eye of the casting directors/producers of those other productions. I am finding that it’s really a best-case scenario for me right now to work locally and travel to work when I can. I get to do what I love but still see my friends and family on a regular basis. If life and career go exactly as you want them, where are you in 10 years? Most important to me, I will still be doing live performances. I’m always looking for new experiences, so I’d love to help create growth in the performing arts both locally and, perhaps, elsewhere. I would also like to, eventually, start a Midwest voice agency and utilize my personal experience to teach others how that kind of performance work can really be done anywhere in this age of technology! BHW
Whatâ€™s good for you eating five servings of fruits and vegetables every day. By Sara McEvoy
Health & Fitness
What’s better for you? doubling that, according to recent research.
In 2017, a team of researchers from
based researchers determined that,
fruit and vegetable intake were
Imperial College London in the
compared to someone who eats no
so promising that the researchers
fruits and vegetables at all, a person
estimated as many as 7.8 million early
reviewed 95 scientific papers that
who eats 800 grams of fruits and
deaths could be prevented each year
investigated the health benefits
vegetables per day (about 10 total
across the globe if everyone started
of eating fruits and veggies. These
servings) is a third less likely to have
eating 10 servings per day.
studies included a combined total of
a stroke, almost a quarter less likely
over 2 million participants (that’s a
to develop heart disease, 13 percent
really, really good sample size, by the
less likely to develop cancer, and
way, which improves the strength of
31 percent less likely to experience
the evidence). After analyzing and
compiling all the data, the London-
Their findings were published in the peer-reviewed journal International Journal of Epidemiology. It wasn’t long before word got out about the paper, and once it did, people got inspired.
The health benefits of increasing
Enter the 800 Gram Challenge.
What is the 800 Gram Challenge? The 800 Gram Challenge (find it on social media with #800gChallenge®) has been around for a couple of years but recently gained some major momentum. And unlike a lot of other popular diet challenges, this one is exceedingly simple. We’re talking an uber-low barrier to entry and minimum commitment on your part.
Health & Fitness
The rules Eat 800 grams (by weight) of fruits and/or vegetables every day. You can use a digital kitchen scale to weigh your fruits and veggies or estimate the amount visually. Eight hundred grams is around six cups; one cup is about the same as your closed fist. Fruits and vegetables can be cooked, canned, frozen, or fresh. No foods are restricted—but dried fruits, dried veggies, and juices don’t count toward your daily total.
There are a few reasons why I love this challenge (and why I’ve been doing it personally for the better part of a month now). First, the 800 Gram Challenge completely reverses the traditional approach to “dieting.” Instead of eliminating “bad” things from your daily meals, you’re invited to focus on adding more of the “good” things. Am I alone in believing that this sets people up for a huge psychological win? Speaking personally, I think there’s something very rewarding and elegant about an approach to eating that doesn’t ask you to restrict things but instead asks you to double down on things you already know are good for you. And by consciously eating more of the good stuff, you’re more likely to start a chain reaction of other healthy choices, too, like working out, cutting back on the processed goods, drinking more water, and passing on that second or third glass of wine. Another great thing about this challenge is that it doesn’t explicitly prohibit any other kind of food. Want to enjoy a fresh-baked local doughnut? Go for it. Love a good craft beer or your neighbor’s famous brownies? That’s A-OK. Of course, it’s best to enjoy these things in moderation, but you won’t have to go cold turkey on anything unless you choose to. This makes the 800 Gram Challenge sustainable as much as it is effective. The 800 Gram Challenge is easy to fit in with any type of lifestyle: vegetarian, vegan, keto,
Health & Fitness
paleo, Whole30, flexible dieting, Mediterranean, time-
Worried about overdoing it, especially if you eat mostly
restricted eating, carb cycling, or whatever other program
fruit? Don’t let the low-carb craze scare you off. On average,
you follow or philosophy you subscribe to (other than the
800 grams of fruits and vegetables only works out to about
carnivore diet, I guess, but that’s an extreme example).
500 calories, and if you’re concerned about your carb count,
It’s also appropriate for any type of health goal, whether
then opt for more leafy greens and fewer of the starchy
that’s to lose weight, gain weight, manage a chronic illness,
veggies and fruits.
maximize athletic performance, or simply improve your overall well-being. And because you’ll be eating way more fruits and vegetables, you’ll also be getting way more vitamins, minerals, antioxidants, and fiber—an essential guthealthy nutrient that the vast majority of Americans simply aren’t getting enough of.
Health & Fitness
The main point is to choose fruits and vegetables you actually enjoy! Don’t force yourself to eat broccoli if you hate broccoli (but really, who hates broccoli?). I invite all of us to use the 800 Gram Challenge as an opportunity to improve our relationship with food; experiment with different tastes, textures, and cooking techniques and simply make a more
conscious effort to fuel our bodies with the stuff we already know is good for us. I’ll also add that while you should aim for 800, don’t fret if you don’t hit it every day. I’ve found that even if I don’t always reach my daily goal of 800 grams, my fruit and vegetable intake has still gone way up ever since I learned about this challenge in the first place, and that’s already a major win in my book. Healthy, simple, affordable, sustainable—and oh so satisfying. That’s really where 800 Gram Challenge shines. BHW
Health & Fitness
Creating an Intentional Space
By Brittany Pruess
Why would you ever want to consider what goes into creating a space? Simply watch any of the house flipping shows or spend a day following an interior designer, and you will begin to understand the impact a space can have on an individualâ€™s ability to focus, create, relax, etc. How a space is defined matters. Do you need the perfect space to function? No, of course not! However, when your space does not match your personality, contradicts the purpose of the room, or takes away from your overall wellbeing, the space becomes a detriment rather than a functional canvas. How do you know if your space is working for you and not against you? The answer may not be as streamlined as you might expect. Every individual requires something different from a space based on several factors such as personality, energy level, introversion versus extroversion, and the desired function of the space overall. Fortunately, there are a few consistent tools you may want to consider when designing your next indoor or outdoor space.
Function of the Space First and foremost, you must determine what you are going to do in your space. Is it for business? Relaxation? A place for family to gather? Perhaps it needs to serve multiple purposes. Clearly defining the function of the space will also allow you to effectively navigate how you would like to feel in it later on in the design process. With the refreshing weather of spring right around
the corner, it is only appropriate to look at defining an environment to recharge and re-center as an example to help you navigate the process of creating an intentional space. Once you have the function of your space clearly defined, the next task is to write out what items contribute to the spaceâ€™s ability to meet its purpose. What helps you to recharge? Is it reading scripture? A 25-minute nap? A dance session? Knowing what activities recharge you will help you determine which items or focal pieces are needed within your space. For example, if you are anticipating a regular yoga session to take place in the space, a yoga mat may be a useful asset.
Feeling of the Space The next step of creating an intentional space is asking yourself how you would like to feel within it. Do you need to feel productive? Energized? Calm? More often than not, the function of a space is in direct correlation to how you wish to feel. The function is typically defined with an action, whereas the feeling is tied to adjectives and nouns. Looking at the example above, if you are creating a space to read scripture, journal, and meditate in order to feel recharged and re-centered, the next thing for you to reflect on is what sensory elements evoke such an experience for you. These elements are different for everyone. At this stage, it is vital to know yourself well and what
leaves you feeling centered. For example, if you to create a defined space for quiet contemplation explore extroversion versus introversion, you may within a communal space. A simple desk and chair with find an extrovert is drawn to vibrant colors, patterns, a separate lamp may do the trick, but you may need to and textures to recharge, whereas an introvert prefers separate the space more by clustering the couches and clean lines, soft colors, and minimal patterns. How chairs and separating the desk slightly from the rest of can you be successful in capturing a feeling within the room. It is all dependent on the individuals who are your space? Reflect on what descriptive elements sharing the space. Similarly, if you are creating a space help you recharge and to recharge, you may need then find them within the to create a space for cozy pieces you select (colorful meditation, journaling, and yoga mat vs. gray) or the scripture reading while also foundational canvas you creating a space for yoga. Once you create your choose (colors of walls, Again, you accomplish this space, avoid bringing nontextures of flooring and by creating small “nooks” relevant elements into it. furniture) and within each of for reflection and others the details you incorporate for movement. In any throughout the space. Be situation, you cohesively sure to include all of your draw together the spaces senses in this process in order to truly capture the by incorporating similar feeling you wish to experience. concepts into each of the distinct sections. An example of this is to carry over similar colors or textures from one Flow of the Space defined area to the next. This will allow you to transition The flow of the space is the final piece of this process. from one activity to the other easily and comfortably. Once you have the function and the feeling of the area Final Note determined, it is time to lay out the flow of the space. Many do not realize how much the placement of items Once you create your space, avoid bringing noncan greatly contribute to one’s ability to truly function relevant elements into it. This will uphold the integrity within it. Consider this: if your living room needs to of the space and avoid confusion regarding your overall have a multi-purpose function such as a place for kids experience within it. Having only intentional elements to study and a place for family to gather, you will need is what creates an intentional space.
No matter what environment you create, it is really important to determine the function, feeling, and flow of the space overall. Even more important is to consider the person you are creating it for â€” YOU! What makes you feel calm, energized, and centered? What activities help you recharge and reconnect? What colors, sounds, textures, smells can you incorporate to achieve this feeling within your space? How does the room need to be divided, based on the activities you choose? These are the questions to ask yourself as you begin to create your own intentional space to recharge this spring! BHW
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One Sock, Two Sock, Red Sock, Blue Sock By Dorothy Rosby
I have blue socks for wearing with blue pants, gray socks for wearing with gray pants, and black socks for wearing with red pants. Kidding. I don’t have any red pants. I just wanted to make sure you were paying attention. You’re probably thinking my sock wardrobe is pretty dull, but I was content with it until I heard the news that socks have suddenly gotten a toehold in the fashion industry. I had no idea how true that was until I typed the words “sock fashion” into my internet search box and came up with 383,000,000 results! Oh yah. There’s definitely something afoot in the fashion world. Before I go any further, I should warn you. There’s nothing on this planet that lends itself to bad puns quite as much as socks do—except maybe chickens. And I’m going to get to those, too. You’ll see. I suppose the idea of socks as fashion makes sense. Whenever we sit down, our socks peek out beneath our pant legs, subtle but expressive, the way diamond earrings peek out from under a fancy hairdo. Well, maybe not like that. Designers saw an opportunity and boy did they take it. I didn’t look at all 383,000,000 internet results—even half of them. Even 15 of them. But I did see a lot of socks. And I read about sock subscription services, sock-of-the-month clubs, and studies that found people who wear interesting socks appear more creative, intelligent, and successful than those of us who stick to the basics. Maybe it’s time I sock it to my sock drawer. I learned that a lot of celebrities have taken time from their busy lives to create their own sock lines. And I saw that the faces of many other famous people are emblazoned on socks, Albert Einstein, the Beatles, and Ruth Bader Ginsberg, to name a few. It’s not quite Mt. Rushmore,
but still, what an honor. Apparently, some celebrities have been making statements with their socks for years, though it’s not always clear what that statement is. The singer Rihanna, who is well-heeled in more ways than one, wore a pair of white mid-calf socks with a black, slinky mini dress and a ski jacket at a fancy event in 2018. Not all of us could pull off that look. But these weren’t just any socks. These were decorated in crystals, which I think would be hard to walk on. Also they cost $1,340. You wouldn’t want to lose one of those in the dryer. The late President George H.W. Bush became known for wearing colorful, patterned socks in his later years. According to one fashion historian, Bush’s socks were reminiscent of a time in the history of men’s fashion when accessories were the only acceptable place for color and personality in a “serious” man’s wardrobe. It hurts to think my sock drawer is less interesting than a serious man’s. A few years ago, I thought I saw a not-so-serious man, humorist Garrison Keillor, in an airport. I wasn’t sure it was him until I saw his red socks. You may be thinking a lot of men wear red socks. I say, name them. It was Garrison Keillor all right. I read somewhere that he always wears red socks because people send them to him after reading somewhere that he always wears red socks. With that in mind, I always wear Peruvian sweaters, hand-knitted from alpaca hair. I see the benefit of buying all your socks in one color. It’s one less decision to make every day. Plus, there’s a good chance you can still come up with a match if one sock goes missing. Socks are notorious for that. And that’s
why I’m not excited about stocking up on fancy socks. In no time at all, I’d be stuck with a bunch of stylish but useless socks. As it is, I’m stuck with a bunch of unstylish but useless socks. That’s because I save all my abandoned socks in the hopes that someday their sole mates will return. That’s unlikely with some of them, considering they probably went missing while we were living in our last house, and we left there more than 20 years ago. Over the years, I’ve looked for ways to use some of my deserted socks. When I was a child, I used them to make dresses for my dolls. I’d cut off the leg and make two arm holes in it. The style didn’t show off their Barbie-like figures well and the collar was never quite right, but I could make the dresses whatever length I wanted, from mini to evening gown. Yes, argyle evening gowns. More recently, I shared some of my abandoned socks with a friend who used them to make very stylish chicken diapers, and that’s no yolk. I told you I’d get to chickens. One of my friend’s chickens had been injured and had to be kept indoors. You can buy reusable chicken diapers, but you’ll pay up to $25 for them, and that’s not
chicken feed. I’m sorry. I just can’t stop myself. If you have a chicken that’s not house-trained, you can go online and find step-by-step instructions for making very fashionable chicken diapers from socks. You can also find directions for making all sorts of other items using socks, from wine bottle jackets to hamster sleeping bags to something called bun donuts. I was relieved to learn those were for hairstyling purposes. Donuts made from old socks didn’t sound quite right. While all of these might be wonderful uses for abandoned socks, I’m hesitant to cut up anymore of mine. It would be sad to have one of my missing socks show up after walking the 12 blocks from my old house only to find its sole mate has been turned into a chicken diaper. No, if socks are going to be a fashion accessory, and apparently they are, and if missing socks continue to be the problem they’ve always been, why not start seeing socks as fashionable whether they’re playing single or double? In other words, if
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wearing two colorful socks makes people think you’re creative and successful, wouldn’t wearing two different colorful socks really knock their socks off? Turns out somebody already thought of that. In fact, at least a dozen companies sell mismatched socks in all sorts of patterns and colors. I wonder if they charge by the foot. I also wonder why anyone would need to buy mismatched socks. Doesn’t everybody else have a drawer full of them like I do? If you haven’t saved yours and you’d really like some, call me. I’d be happy to give you some of mine. They come in pairs of black and gray, black and blue, and blue and gray. (Dorothy Rosby was wearing mismatched socks when she wrote this.) BHW
When P Transp erfection & arency Collide by Crys
So, let's talk about this thing called perfection. What the heck is it and who told us to try and achieve it?
It's everything that we see on Instagram, Facebook and Snapchat. Like that perfect car, the ideal wife/husband, the perfect house, the perfect skin, booty, breasts, children, and jobs. So, let me kill those dreams and assumptions right here, right now. Trying to achieve perfection is something that will send you to your grave quicker than the speed of light. It's pointless because none of us is perfect. So how can we achieve perfection if we are not already perfect? Many of us are chasing a dream of perfection that started on the wrong track from the beginning. Self-worth begins at home. It begins when you are two years old and your parents or caregivers say, “Good job, baby. You are so bright. You are so awesome. You can be anything in this world that you desire to be.” It's when you’re 15 years old, and they say, "Your skin is beautiful, and I love that hair of yours." It's providing attention. It's the time spent. It's the support and love even when things are not the best. Or it can be, “You never get anything right. You are going to be just like your mother/father. Getting a B is not good enough. Why do you act so dumb? Can you just go to your room and play?” An affirmation can also include non-verbals such as negative displays of emotion, lack of interaction, and maybe children watching how their parent or caregivers respond to their failures and successes. The desire for perfection increases anxiety disorders, depression, suicidality, alcoholism, fatigue, and overall decomposition. It prevents effective coping during periods of disappointment and also harms those around us. Perfection can also limit your ability
to be transparent and comfortable being you. So, what is
entire story at hello. It is normal to be reserved, observant,
and ambivalent. Remaining this way is what causes problems
Transparency is establishing yourself as a trustworthy, credible, and honest person.The prospect of being vulnerable
So, letâ€™s go on to discuss the good, the bad, and the ugly of
can increase your anxiety and force you to keep things safe
this thing we call transparency and how it plays out in areas
and tolerable. This is when perfection and transparency
of our lives where we feel the need to be perfect.
can collide. The most common place we see the struggle of perfectionism is friendships, intimate relationships, work relationships, and many other relationship dynamics. Have you heard the saying, "Give someone 90 days, and they will begin to show you who they are?â€? Well, this is true in many ways. It is not common to meet someone and tell them your
over time in various types of relationships.
Intimate Relationships. Transparency builds healthy relationships. In intimate relationships, you must learn emotional openness or, as some say, habitual truth-telling. In relationships attempting to be the "perfect" spouse are common barriers to survival or unrealistic expectations that you have for yourself. Ideally, you must know what
causes a lack of transparency in your relationship and what increases your desire to remain perfect. Barriers could be your desire to uphold an image, the foundation of your relationship started untruthfully, or you are afraid of the reaction that your partner may have if he/she found out "who you are." Feelings that tend to come with this are anger, sadness, resentment, but, most importantly, fear. Just remember that transparency is a process; it increases as you get to know your partner. It will help build trust in your relationship, foster your ability to be more receptive and open, and, ultimately, lower your desire to feel the need to be perfect.
Friendships. We tend to believe that our friends will tell us the truth at all costs because they are our friends. But we are not always transparent in our friendship for many of the same reasons we are not open in our other relationships. We don't want our friends to feel as though we don't have it together, or we may have friendships that are merely beneficial to our status or position in the world. Either way, these things can foster a sense of perfection, which prevents our ability to be transparent within our friend groups. For example, your girlfriend comes in with a nice haircut and asks the group their opinion and everyone says they love the hair, but in actuality, you don't. You will compromise your transparency within the group so that you are not viewed differently. Our
girlfriend circles have a significant influence over our ability to be transparent as well as our inabilities. If you are engaged in friendships where you feel the pressures of perfection, you may need to reevaluate those friendships and what they mean versus what they do not.
Work Environment. Now the work environment can be a little tricky. Many of us will never feel comfortable being honest with our co-workers and especially our boss. Though a transparent workplace fosters effective functioning as a team, we still fear that we will have a lot of backlashes if we decide to be open. Transparency in the work environment can work for you or against you. Individually, you will always have to weigh when honesty is appropriate for you. At times you may feel speaking up is essential, and during other times, you may feel it's not worth the hassle. Take into consideration the pros and cons. Take into account what you can and cannot handle if you are "honest" with a co-worker or not. Have the confidence to be true to yourself and recognize that being the perfect employee is impossible and is not a healthy mindset to have. Perfection and transparency will inevitably collide with one another in life. It's how we handle these things that matter the most. To be successful in managing our stress and anxieties related to perfection, we must learn to be honest with ourselves. When we have the ability to be honest with who we are and our capabilities, we are more likely to become transparent with others. BHW
ACROSS ACROSS 1. Bryn ---- College 5. Reagan Secretary of Defense Weinberger 11. Burrell and Pennington 14. Towards shelter, at sea 15. Recorded 16. Pac-(----) Consignment Store (1350 Deadwood Avenue) 17. Take a day of beauty on Sheridan Lake Road 19. Alias initials 20. Former MLB commissioner Bud 21. Zero; zip; nothing 22. Tough job 23. Prohibition, for one 25. “Weekend Comedy” show, for short
PAMPER YOURSELF 26. Black Hills Salt ---- and Spa (another pampering place) 27. A ---- 10 Nail & Beauty Bar (1109 West Omaha) 31. (----)-Wan Kenobi 33. Obamacare initials 34. Cuisine at Coco Palace (1900 North Maple) 37. Up and about 41. Pamper yourself at this nearby “Natural Mineral Spa” 45. Black Hills ---- Center & Spa (Sheridan, WY) 46. BHSU sports affiliation 47. “A mouse!!” 49. “---- Miserables” 50. Black Hills Symphony conductor Bruce
53. Blemish 56. Conch 59. More common name of Queen Victoria Eugenie 60. Wee bites 61. George S. Patton’s alma mater 62. Lab burners 66. 50s presidential nickname 67. And buy something shiny for yourself at 601 Main Street 70. Sword beater? 71. Duke in “Twelfth Night” 72. Sexy skirt feature 73. Where MDs treat accident victims 74. Ranked in a tourney 75. Contents of Pandora’s Box
DOWN 1. Animal stomachs 2. “I cannot tell ----…” 3. The Church at the ---- (1101 North 7th Street) 4. Easement 5. Herd member 6. T or F 7. Kenton and Musial 8. McCain’s running mate 9. Sun god 10. Stimpy’s sidekick 11. Song syllables 12. Funny Smirnoff 13. It’s on the second floor of Firehouse Brewing Company (610 Main Street) 18. Shrek or Fiona 22. “Star Trek” genre 24. Works at Black Hills Playhouse 27. Anderson and Dawber 28. EPA concern 29. The Black Hills 100, e.g. 30. Pizza Ranch crust option 32. Thirsty’s at 819 Main Street, for one 35. Nelson Mandela’s party 36. Author Dinesen 38. Scott Turow nonfiction best seller 39. Curved molding 40. Exclamations from finger waggers 42. Boston cagers, for short 43. Big galoot 44. Window glass 49. Stern
51. Highly draftable? 52. 60s dance 53. Take potshots 54. He eats and runs 55. Bids first 57. Tickle 58. Unyielding
63. Jodie Foster title role 64. Seed coating 65. Former fast flyers 67. Digits, briefly 68. Plastic finish? 69. Physique, familiarly
ANSWERS - PAMPER YOURSELF 1
t h i n g l a p s a s t a 14 15 16 r e n e e a d i t d e a f 18 19 17 a r k i n d a n e h a n a 22 20 21 L e ndm e a t e n o r 25 23 24 26 27 c g i r y e L o r c a 31 29 30 28 r e s t a u r a n t w e e k 32 33 o n e a l c ohn 34 38 39 40 35 36 37 p e e p n a t t y r i t a 41 42 m e mo p e t e r 46 47 43 44 45 L e a dw i n t e r f e s t 50 48 49 a r s i s o N e m s s 51 52 54 53 c h i l i c o o k o f f 56 57 59 60 55 58 l o c a a nn e e R a S E 61 62 63 i r a n s t u n r a d a r 64 65 66 p e s t t o s s s t ow s Before
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The most read magazine in the Black Hills. Black Hills Woman Magazine is bi-monthly lifestyle magazine packed with powerful local informatio...
Published on Mar 3, 2020
The most read magazine in the Black Hills. Black Hills Woman Magazine is bi-monthly lifestyle magazine packed with powerful local informatio...