2013 Black Hills Living Well

www.BHLivingWell.com | Black Hills Living Well 2013

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Got Pain?

Need Health & Wellness?

Is your New Year’s resolution to feel better or lose weight?

Call our Spearfish or Gillette office today to schedule your complete health profile.

Wellness Exam Includes: l Physical Exam

l Neurological Exam l Orthopedic Exam l Spinal Exam l Blood Work

l Individual-Based Plan of Action

OVER $500 VALU E!

Complete Health Pr ofile* For Only

$99

For Pain Management, Medical Weight Loss & General Wellness * Limited Space / Additional testing may apply.

Spearfish, SD

138 E. Hudson • 605-722-2225

We Can Help With:

Neck Pain/Stiffness can result from tension and/or muscle strain, and commonly affects regions near the neck, including the shoulder, jaw, head and upper arms.

Carpal Tunnel can cause pain, as well as tingling and numbness in your hand, and stems from the buildup of pressure on the median nerve in your wrist.

Sports Medicine includes a wide range of medical specialties, health professions and scientific disciplines, which focus on the diagnosis, treatment, and prevention of sports-related injuries.

Arthritis can cause symptoms of inflammation, pain, stiffness.

Migraines are no ordinary headaches, and are often described as a vice-like squeezing within the head.

Scoliosis is defined by an abnormal curve with the spine, and can affect a wide range of ages, from young children to older adults. Scoliosis can lead to an unbalanced posture as well as back pain, and is known to get worse unless treated.

Low back pain affects millions of people each year and can be brought on by something as simple as getting out of bed.

Disc Degeneration can cause a wide-variety of pain throughout the body, and often gets worse with movements such as bending over, reaching up, or twisting.

Leg Pain can interfere with many basic activities like running, walking and even sitting. Let the professionals at HealthSource find the cause of your pain and get you back to living!

Sciatica – A bulging or ruptured disc can irritate the sciatic nerve and cause pain, tingling, or numbness through the extensions of the nerve throughout the lower back and lower body.

Fibromyalgia is characterized by widespread bouts of muscular pain throughout the body and can leave patients feeling stiff with tender points of pain, and can easily disturb sleep, increasing levels of fatigue and frustration.

Nutrition is the fuel that helps keep the body running smoothly.

Balance and Vertigo can cause an individual to feel unsteady, dizzy or the perceived sensation of spinning.

Muscle Tension is a tensing-up of the muscles often brought on by periods of stress, tension, or exercise, and can cause flare-ups of back and body pain.

Meet Our Docs Dr. Robert (Bob) L. McIntosh is Board Certified with the National Board of Chiropractic Examiners in Chiropractic, Physiotherapy, and Rehabilitation. He is a Native of NE Wyoming and loves calling Spearfish his home.

After receiving his bachelor’s degree in biology from BHSU in Spearfish, he attended Western States Chiropractic College (now University of Western States) in NE Portland, OR. During his time in school Dr. McIntosh was appointed as the occupational safety program developer where he implemented back safety programs within many Portland businesses like Pepsi, UPS, Miller Paint Company, and Waxie Bathroom Supply. He also is registered with OSHA to become a workplace safety instructor.

Locally, Dr. McIntosh assists in teaching Anatomy in the new laboratories at BHSU. He also was the President and is an active member of Spearfish Canyon Connections, a chapter of Business Network International (BNI), a group of business owners that hold each other accountable for offering great services so they can have the confidence to refer friends and family to reliable businesses.

Dr. McIntosh and his wife Jenny McIntosh will have two children this year – daughter, Hayley, 3, and another to arrive in February 2013. They complete the family with a Peagle named Bailey that loves taking family walks in the Spearfish Park. Dr. McIntosh enjoys each day in clinic while wearing a bright smile each time you see him.

Dr. Matt Arnio was born and raised in Spearfish. He graduated from Spearfish High School and received his bachelor’s degree in biology from Black Hills State University. Soon after college, he entered Northwestern Health Sciences in Bloomington, MN. In 2009, he graduated with his Doctorate of Chiropractic and became Board Certified with the National Board of Chiropractic Examiners in Chiropractic, Physiotherapy, and Rehabilitation.

Dr. Arnio practiced for two years near Madison, WI, before coming back to open an amazing clinic and state treating patients in the Campbell county area. He enjoys treating everyone from infants to older adults and love to see the transformations patients experience in our clinic. In his spare time, Dr. Arnio enjoys working out, camping, duck hunting and spending time with family, friends, his finance Erin, and their boxer “Brady.”

Dr. Ashley Latva is from Three Rivers, Michigan. She received her bachelor’s degree in biochemistry and biology from Western Michigan University and her doctorate in chiropractic from Palmer College of Chiropractic in Davenport, IA. She is board certified with the National Board of Chiropractic Examiners in Chiropractic, Physiotherapy, and Rehabilitation. In her spare time, Dr. Latva enjoys running, hiking, backpacking, fly fishing and spending time with family and her two Dachshunds.

www.healthsourcechiro.com Spearfish, SD • 138 E. Hudson • 605-722-2225 Gillette, WY • 110 E. Lakeway • 307-670-9426

! y a d o T l l a C

Gillette, WY

110 E. Lakeway • 307-670-9426

Table of Contents 5 Letter from the Publisher

20 For Better Health, Rethink the Foods you Eat

6 2013 Black Hills Events

7 Brain Boost

Author of ‘Save Your Brain’ Shares Tips

8 Wise about Wellness

Body Basics, Stretch!, Monitor Vision Concerns, Plan!, Eat Frequently & Slowly, and Tips for Teeth, Too

There are a bevy of benefits from hiking, and the Black Hills offers the perfect backdrop

13 Snacking? Keep It Healthy

21 Beef Up

Including Beef Breakfast Burrito recipe

23 Working Out with your Dog

Submitted by Lucinda Schuft

24 Don’t Just Sit There

11 Hike For Your Health

Guest Opinion by Dr. Eric Kuyper

Guest Opinion by Steve Howard

25 Back in Shape & Pain Free

Guest Opinion by Dr. Robert L. McIntosh

26 Wake-Up Stretch 27 Score Your Health

Why Snacking Can Be Good

14 Elaine Doll-Dunn’s Advice for Life

32 We Found an App for That 33 Directory of Area Wellness Providers

BioPhotonic Scanners help analyze your healthy lifestyle

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15 Spearfish Foodie Share Favs in new 28 The Value of Volunteering Cookbook

Helping others can also boost your own physical & mental health 15 ‘Rudy’ Headlines Rapid City 2013 29 Skin Cancer: Most Common Cancer Day of Excellence In USA, Among Most Preventable 16 Portion Distortion

To manage your weight, you must also manage how much you eat.

18 Fresh Finds

Farmers Market and Bountiful Baskets programs are making fresh produce locally accessible

30 Three Important R’s

Earth’s future depends on our ability to reduce, reuse, recycle

31 Recommended Reading:

Books to help your health – and happiness

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Letter from the Publisher

Issue 1 - Premier Issue Published by:

10563 Chicken Creek Road Spearfish, SD 57783 Dee Sleep | Owner & Publisher 605.722.7028 Dee.Sleep@ChickenCreek.net Staff: Amy Rans | Associate Lucinda Schuft | Sales

Dear Reader, I am so excited to have finally launched this new annual magazine – Black Hills Living Well!

It was created to encourage area folks like you to pursue a healthy lifestyle and to provide resources to help you do so.

Within these pages are lifestyle features, wellness tips and profiles to give you what you need to know to stay active and engaged everyday. From boosting your brain power to managing your food portions to trekking the area’s hiking trails – there’s something for all areas of health and wellness and for everyone! Dee Sleep Publisher Combined with the calendar of events and the directory of wellness providers, my goal is for this publication and its companion website to become your go-to source for wellness information this year.

Please thank the advertisers for helping make this publication possible.

Additional copies of the magazine are available through the advertisers.

You can browse the magazine online at www.bhlivingwell.com and find additional content added throughout the year on the website, as well.

Work will start on next year’s magazine this summer. Contact Chicken Creek Communications, LLC any time to advertise or to submit article ideas.

Thanks for Reading!

Kindra Gordon | Editorial

Dee Sleep, Publisher Black Hills Living Well is published annually by Chicken Creek Communications, LLC and is distributed through UPSP Every Door Direct Mail services and its advertisers.

For advertising information, questions or comments, contact Chicken Creek Communications at 605.722.7028 or dee.sleep@chickencreek.net. © Copyright 2013 Chicken Creek Communications, LLC. All rights reserved. No portion of this publication may be reproduced in whole or in part without written consent.

Every effort was made to ensure accuracy with regret for any errors. Please inform Chicken Creek Communications, LLC of corrections for upcoming and web editions of the magazine.

Visit Black Hills Living Well online at:

www.BHLivingWell.com

www.BHLivingWell.com | Black Hills Living Well 2013

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2013 Black Hills Events For more events & updated dates visit: www.BHLivingWell.com n

February

Northern Plains Ultimate Outdoor Expo, Rapid City, Civic Center n

April

Black Hills Holistic Health Expo, Rapid City, Civic Center Youth and Family Services Kids Fair, Rapid City, Civic Center n

May

Shrine Circus, Rapid City Civic Center n

June

National Trails Day, Throughout the Black Hills

Volksmarch, Crazy Horse Memorial, Custer Mickelson Trail Marathon, Deadwood Big Mick Century Ride, Deadwood to Edgemont n

July

Black Hills Roundup Rodeo, Belle Fourche Spearfish Canyon Half Marathon & 5K, Spearfish Hills Alive Christian Music Festival, Rapid City n

August

Leading Ladies Marathon, Spearfish Dakota Rogaining Championships, Custer State Park

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Kool Deadwood Nites, Deadwood Lean Horse Ultra Marathon, Hot Springs n

September

Southern Hills Triathlon, Hot Springs Dakota Five-O, Spearfish Mickelson Trail Trek, Throughout the Black Hills Badger Clark Cowboy Poetry & Music Gathering, Hot Springs Buffalo Roundup & Arts Festival, Custer State Park Jeep Jamboree USA, Deadwood Black Hills Photo Shootout, Spearfish National Parks Fee-Free Day, Black Hills

Brain Boost

Author of ‘Save Your Brain’ Shares Tips

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How do you keep your brain healthy throughout all stages of life? Clinical neuropsychologist Paul Nussbaum has devoted his career to that question, and highlights five things everyone can do to keep their brain young and sharp in his book Save Your Brain.

Here, he shares some insight: Foremost, says Nussbaum is to understand the basics of the brain.

The brain weighs on average three pounds; it is about 60% fat; and it demands 25% of the blood from every heartbeat.

Exercise Your Brain

Most importantly, says Nussbaum, your brain can be shaped.

He explains, “Understand that your lifestyle, and the environment you place your brain into each day, will have consequences. What we do behaviorally has an impact, not only on the function, but the structure of the brain.”

As an example, if you tell yourself you are not smart – when you think negative things, Nussbaum says your brain gets deflated. Instead, he says the goal of each individual should not be to compare ourselves to others, but to compare ourselves to our potential and ask, “What can I do a little better?”

He encourages individuals to engage in activities that are difficult and new to help promote brain development. He says, “At first it’s not going to be comfortable; it is not going to be easy. But over time, a really neat thing happens. You get more comfortable, and what is happening physiologically is you are building up the brains cells that help you do those things.”

Nussbaum believes food has a huge influence on the health of our brains. He promotes inclusion of omega 3 fatty acids in the diet. Sources include fish like salmon and tuna, and Nussbaum suggests 6 to

8 ounces of fish in the diet per week. Antioxidants from fruits and vegetables are also high on Nussbaum’s recommended list.

Choose Foods Wisely

He warns against processed foods and trans fats, saying “Put it back on the shelf.” He believes these foods with “bad fats” will slow your brain down and cause a medley of diseases.

Lastly, Nussbaum believes spirituality has a positive influence on the brain – whether it be formalized religious practice or individual meditation. He concludes, “Prayer has been shown on a daily basis to enhance the immune system.”

Dr. Paul Nussbaum is also an adjunct professor of neurological science at the University of Pittsburg School of Medicine. His book Save Your Brain is available at major book retailers or through www.amazon.com.

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What tried and true strategies might you add to your daily routine to enhance your health and well being or aid an ailment you’re struggling with? We posed those questions to health professionals in the Black Hills, and here they share their quick tips and advice:

Body Basics

the towel then warms you back up and helps bring blood to the surGrace Andrus, doctor of natuface of your skin to keep it healthy, ropathy, owns Black Hills Natural Andrus says.

Health in Spearfish and offers a Andrus promotes drinking list of basics to include in your day twice the amount of water you to promote a usually do – and healthy lifeparticularly style. It starts one to two full “Get out of bed as as soon as glasses in the you wake up. morning. She soon as you awaken Andrus says, explains that without hitting the “Get out of water rids your snooze.” bed as soon as body of toxins, you awaken helps you eat less without hitting “junk” and fills the snooze.” She explains that this you up so you drink less of the bad lessens your stress so you are not stuff. half asleep and half awake knowing Additionally, she suggests eatyou should get up. For those who ing fruit first thing in the morning set the alarm real early to allow with a light breakfast. She points extra snooze time, she says “Don’t, out that fruit adds natural sugar because it interrupts your dream to your body and kick starts your state.” metabolism for the day.

When it comes to hygiene, she With regard to eating, Andrus recommends bathing, or showersays, “Eat what agrees with you and ing, daily and rubbing down at not too much.” She notes that difthe end with cold water – which ferent people can tolerate different helps close your pores. As well, she things – like dairy and spices – at advises rubbing or shampooing different times. She favors organic your head daily, and rinsing thorand grass-fed meats to conventional oughly. This clears the dead cells meat products. and stimulates your scalp.

Andrus also advises to “elimiOnce outside the tub, vigorous- nate regularly,” saying, “One of the ly rub with your towel. This cleans greatest causes of disease is withall of the dead skin off of you and 8 Black Hills Living Well 2013 | www.BHLivingWell.com

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holding toxins in the colon.” She adds that she defines “regularly” as two to three times a day.

Andrus offers these additional tips for a healthy lifestyle: Make a point breathe deeply three times daily, eliminating as much air from the lungs as possible.

Clear out your lungs and exercise them, she says.

Exercise regularly. Along with this she says movement is important for all parts of your body. Thus she suggests walking while swinging your arms and listening to the sounds around you.

Have fresh air when sleeping.

During the winter (and extreme cold) use a humidifier in your bedroom. Andrus explains that this helps keep your mucus membranes healthy. Additionally, vitamins that boost your membranes are: A, C, E, and Zinc.

Stretch!

Jerrid Goebel, a doctor with Sturgis Chiropractic in Sturgis, advises individuals to take time to stretch to maintain good posture.

He offers this simple technique: Stand facing a corner about two feet away. Place your hands about shoulder height and a little wider than shoulder width on to each wall; then lean your chest into the corner for the stretch.

Monitor Vision Concerns Optometrists David and Jessica Czerny, who own Mountain Valley Vision Center in Spearfish, suggest that people monitor their vision – and their childrens – and have regular check-ups to ensure that their eyes are healthy.

Jessica especially advocates vision therapy as a treatment for kids with a lazy eye or eye turn – and even children who struggle with ADHD, ADD, autism, or other behavioral issues. She explains that often a large percentage of these children have an underlying vision problem and with proper vision therapy their medication may be able to be reduced.

Vision therapy typically entails eight weeks of eye exercises that can be done at the optometrist’s office or at home. She adds, “Vision therapy for kids is usually a fun thing. Many of the activities include puzzles and word finds for about 20 minutes each day.”

The Czerny’s, who have also purchased Deadwood Eye Care and see patients there, plan to offer free vision screenings at their offices and at local schools.

Jessica adds that vision therapy can also be an effective treatment for adults who may have suffered a traumatic brain injury or simply

have computer eye strain.

your appetite and reduce your cravings for carbohydrates and sweets Plan! throughout the Pilates and day. “Typically, yoga instructor you should be Jillian Anawaty eating three meals reminds indiand two to three viduals that being snacks. This is the healthy comes back to planning best way to burn excess calories, ahead. Anawaty, who operates her avoid overeating, keep your blood own business Vibrant Life Fitness, sugar and insulin levels stable and teaches classes and offers personal keep you energized and satisfied. training in Rapid City, Sturgis Skipping meals or snacks makes and at Ellsworth Air Force Base. you more hungry, and therefore Whether it’s including exercise in more likely to overeat,” explains your day or eating healthy, she says, Biberdorf.

“Have a plan.”

She works with people on livShe adds, “I personally make all ing a therapeutic lifestyle, which of my food mistakes when I leave means living your life in a way that the house unprepared. If you know improves your health. She believes you have a tendency to choose that by making good choices every quick food fixes during the day, day, you enable yourself to achieve make sure to be prepared with a a full, healthy life. healthy snack or meal waiting for As an additional tip, Biberdorf you.” reminds people to eat slowly, as it takes about 20 minutes for your Eat Frequently & Slowly brain to receive the message your stomach has been satisfied. She After starting your day with says, “Chew and enjoy your food, a good breakfast, you should be put down your fork between bites eating every 3-4 hours throughout to take a breather. If you can make the day, suggests Brenda Biberdorf, your meal who is a Regislast 15 – 20 tered Dietitian minutes, you “Chew and enjoy and works with will be much your food, put down her husband less likely to Dr. Josh at their your fork between eat more than new clinic in bites to take a your body Rapid City, needs.” breather.”

Mountain View Chiropractic.

Biberdorf adds that a good breakfast should include some protein – eggs, lean Editor’s Request: What’s your meat, nuts, beans, legumes or Greek best health tip? Share it with us for yogurt. Not a doughnut and coffee! the next issue by emailing She adds that eating protein in dee.sleep@chickencreek.net. the morning will help you control

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Tips for Teeth, Too Routine care to promote healthy teeth – and a healthy smile – are also integral to a healthy lifestyle. The doctors at Dana Dental Arts, a family practice with services offered in Spearfish and Rapid City, emphasize that poor oral health can lead to much more than a risk of tooth decay or tooth loss.

The practice includes doctors Mick Dana and his son Brad along with daughters Nicole and Monique. They note that tooth decay and gum disease has been associated with a myriad of other conditions including heart problems, introduction of bacteria into the blood stream, and a decreased ability to fight off infections. There has even been a connection between mothers with periodontal disease and babies with low birth weight.

Additionally, they share the following wellness advice.

Start early Dental visits should start by the child’s first birthday, when

they can sit on the lap of their parents.

Regular visits when children are young will create enjoyable memories, making future preventative and restorative work much less anxiety producing. Regular visits also enable any problems to be treated early, before they become serious.

Consider fluoride and sealants Fluoride makes the surface of the teeth (the enamel) harder and more resistant to decay. If you don’t have fluoride in your water at home, fluoride supplements in the form of drops, tablets or prescription toothpaste should be considered. As well, when children’s permanent molars come in, a sealant can be applied, which protects the deep grooves of the back teeth from plaque and its de-

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structive effects, such as cavities.

The combined use of fluoride and sealants can dramatically reduce the number and severity of cavities.

Adopt good habits Good oral hygiene habits can virtually eliminate the risk factors associated with poor oral health.

Brushing your teeth at least twice a day, replacing your toothbrush every three to four months and flossing daily are an easy and effective foundation for good oral health.

Hike For Your Health There are a bevy of benefits from hiking, and the Black Hills offers the perfect backdrop

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Beautiful scenery, the fresh scent of pine trees, blue sky overhead and a peaceful trail that unfolds in front of you. These are the ingredients for an inspiring hike in the Black Hills. Better yet, hiking offers many benefits for your body – and mind; and there are many great trails for all skill levels to enjoy. So lace up those shoes and get ready for a great experience.

The Benefits

Hiking exercises almost every part of your body: legs, knees, ankles, arms, hips and butt, abdominals, shoulders and neck. Fitness experts promote hiking as a regular aerobic exercise – for both adults and kids – because it can help improve cardiorespiratory fitness of the heart, lungs and blood vessels while also improving muscular fitness. It is estimated that hiking burns up to 370 calories an hour!

As a result, individuals who get regular aerobic exercise can lower their risk of health concerns like coronary heart disease and stroke, type 2 diabetes, high blood pressure, high cholesterol and some cancers.

Hiking can also be a great form of therapy to help reduce depression – and improve sleep quality.

Interestingly, new research is also identifying the “mental benefits” from spending time outdoors.

Researchers are finding that untamed landscapes have a restorative effect, calming our frazzled nerves and refreshing our brain. After a brief exposure to the outdoors, people are more creative, happier and better able to focus, according to a University of Kansas study.

To collect their data, psychologist Ruth Ann Atchley and her colleagues partnered with the nonprofit Outward Bound, which takes people on extended expeditions into nature. To measure the mental benefits of hiking in the middle of nowhere, Atchley gave 60 backpackers a standard test of creativity before they hit the trail. She gave the same test to a different group of hikers four days into their journey.

Boost Creativity

The results were surprising: The hikers in the midst of nature showed a nearly 50% increase in performance on the test of creativity, and the effect held across all age groups.

From the research, Atchley suggests there’s a growing advantage to those who spend more time in nature. She believes it peaks after about three days of really getting away, turning off the cellphone. In a press release about the findings she stated, “It’s when you have an extended period of time surrounded by that softly fascinating environment that you start seeing all kinds of positive effects in how your mind works.” ... Continued on Page 12

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Hike for Health

... Continued from Page 11 Researchers also suggest that time outdoors may be greatly beneficial to children, especially those with attention-deficit disorder. Several studies show that, when surrounded by trees and animals, these children are less likely to have behavioral problems and are better able to focus on a particular task.

Explore Nature

While technology is here to stay, this research reaffirms that for our own wellness we need to make time to escape and explore nature.

Last, but not least, is another benefit from hiking worth mentioning: Many seasoned hikers will concur that hiking can also prove to be a great metaphor for life. It is similar to setting a goal, achieving it, dealing with obstacles along the way, and nudging yourself through tired steps to complete the journey.

As each of us can attest, there are times in life when we might not know what the trail ahead will bring, but we learn to stop and catch our breath, gain encouragement from others and emerge with the clarity to keep going – hiking and life are very much intertwined.

So, no matter your fitness level – or the season of year – plan a hike to get out and enjoy nature, to enhance your physical skills and to reconnect with yourself. If hiking is new to you, start with an easy trail and build up to longer and more challenging adventures.

Other Options

Reconnecting with the outdoors – and getting some physical activity – might also include a round of golf, a day at the lake or a beautiful bike ride. In the winter there are downhill and cross-country skiing.

The Black Hills offers an abundance of options to keep your body fit and your mind well.

Trails to Try For easy, enjoyable hikes consider these outings: Spearfish Canyon: Behind Spearfish Canyon Lodge a trailhead winds along Spearfish Creek about a mile to Roughlock Falls. The path is well-marked and only inclines slightly, you follow the same path to return to the lodge. Additionally, a marked hiking trail begins behind the Latchstring Restaurant and descends down toward the creek to reveal breathtaking views of Spearfish Falls.

Custer State Park: At Sylvan Lake a one mile loop trail encircles the picturesque lake. Most of the trail is flat, but a portion crosses rocky areas. Also in the park, Creekside Trail is a two mile, paved, handicapped accessible trail that follows Grace Coolidge Creek between the State Game Lodge and Coolidge General Store.

Devils Tower National Monument: A 1.3 mile mostly paved walking path encircles the base of the tower offering great views.

For longer and more challenging hikes, there are many great options throughout the Hills. Some popular treks include: George S. Mickelson Trail: Named for the late South Dakota Governor who supported it, the 109-mile Mickelson Trail winds through the heart of the Black Hills following the historic Burlington Northern Rail Line from Deadwood to Edgemont. Passing pine trees, granite outcroppings, stands of aspen and spruce, quiet meadows and gurgling streams, the trail is popular with hikers, cyclists and horseback riders – and is also a favorite for cross-country skiing or snowshoeing in winter. The trail includes 14 trailheads and a mix of gentle – to extreme - slopes, tunnels, and bridges amidst the beautiful back-country. The trail winds through several towns – and ghost towns –with thirty interpretive signs along the way to explain special features.

Bear Butte State Park: A well-marked hiking trail winds nearly two miles up to the summit of Bear Butte, where you’ll discover a breathtaking view of four states. During your hike, you may also get glimpses of native wildlife and the small herd of buffalo that roams at the base of the mountain. This trail can be steep, with some narrow paths along the edge of the butte.

Centennial Trail: Bear Butte State Park is linked to Custer State Park and Wind Cave National Park by the 111-mile Centennial Trail that winds through the Black Hills. It is open to hikers, mountain bikers, horseback riding and cross-country skiing.

Spearfish: Lookout Mountain and Crow Peak are both popular hiking trails near Spearfish – each offering great views of the cityscape and surrounding area. These trails do have some steep areas making them moderately strenuous.

Harney Peak: Trailhead #9 begins at Sylvan Lake and winds steadily up and through the Hills to reach the rock tower at Harney Peak – the highest point in South Dakota at 7,242 feet. The path is about 7 miles roundtrip and well-traveled during the summer and fall. It offers panoramic views of the Black Hills. For the most part, all fitness levels can achieve this hike if ample time is allowed for rest stops; there are several steps at the summit to reach the tower.

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Snacking between meals is part of most American children and adults every day routine. In fact, a 2010 study reported in the Journal of Nutrition found that snacking makes up 25% of most individual’s total daily calories.

But, snacking doesn’t have to be a bad thing – so long as snacks are healthy and eaten in moderation.

Christine Gerbstadt, M.D., R.D. and spokesperson for the Academy of Nutrition and Dietetics, advises that since snacking is an integral part of most peoples’ daily diets, it is important to make it count.

The Academy suggests snacks should furnish you with servings of whole, minimally processed foods that provide essential nutrients, such as whole grains, lean meat, poultry, fish, low-fat dairy products, nuts, seeds, fruits and vegetables. Whole food, nutrient-rich snacks can include tuna salad with crackers, cottage cheese and fruit, and turkey slices with flatbread.

Snacking?

Keep It Healthy Why Snacking Can Be Good Evidence shows that eating frequently throughout the day gives your body an even energy stream and staves off excessive calorie loading. This is especially helpful at night, when hunger can hit if you skimp on calories earlier in the day, prompting you to take in excess calories that can lead to weight gain.

A 2009 study published in the British Journal of Nutrition found that eating a high-protein (22 grams), moderate-calorie (200 calories), cheese snack one hour before lunch led participants to eat less at the next meal and throughout the rest of the day, thus, showing that sensible, calorie-controlled snacks – particularly protein-rich ones – can help in weight management.

Regular snackers also tend to eat better overall, according to research findings published in the Journal of the Academy of

Nutrition and Dietetics in February 2012. Researchers found that conscious, regular snacking made a positive impact on health because it increased the consumption of nutrient-rich foods like fruit, whole grains, milk, nuts and seeds.

How much should you snack?

That depends on how many calories your body burns to maintain your normal weight and activity levels. But, as a rule of thumb if you’re eating three meals a day, eat small snacks that are about 100 calories each, otherwise you will gain weight if you don’t increase your activity, suggests Gerbstadt.

And remember, the best snacks should be made up of real foods like chopped fresh vegetables; fresh, canned or dried fruits; low-fat yogurt, nuts and low-fat cheese. Then, balance the nutrients by combining a small amount of protein, healthy fat, and minimally processed carbs in each snack.

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Elaine DollDunn’s

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Elaine Doll-Dunn of Spearfish wears many hats.

She is a wife and mother; has been an educator for 33 years; earned the title of Mrs. South Dakota at the age of 61; is a cancer survivor; and is an acclaimed marathon runner.

Doll-Dunn has run more than 120 marathons in her lifetime for a tally of more than 44,000 miles.

Surprisingly she did not start running until she was 40 years old. But today – three decades later – she credits it with changing her life. “It gave me the power to change,” she says.

Marathon running has taken her to five of the seven continents and all but two of the fifty states. It helped her land a job as a cross-country coach at Black Hills State University, and it prompted her to found the annual Leading Ladies Marathon in Spearfish Canyon.

When she faced cancer 17 years ago the doctors told her that her recovery was due to her great fitness level.

“It’s taken me inside myself and outside myself,” Elaine says of her devotion for running.

Elaine believes that everyone has a marathon in their life – she calls a marathon a metaphor for the 14 Black Hills Living Well 2013 | www.BHLivingWell.com

“ Advice for L ife ”

many challenges we all face in life. How do you get through it? Elaine suggests three things we all need to do for ourselves – they are physical, mental and spiritual activities.

Of these, she says, “Do something physical every day. Our bodies need aerobic activity.”

She adds, “Exercise your brain, as well.” Each day she tries to do a crossword puzzle and play Scrabble with her husband.

Along with that, Elaine encourages laughter and positive self-talk. “Laughter releases endorphins that make you feel better – just like running does. It’s like jogging on the inside. Smiling does the same thing.”

Lastly, she promotes nurturing your spiritual side. She concludes, “Find something that is uplifting whether it is prayer or reading an inspirational book.”

Elaine Doll-Dunn is the author of several motivational books and was a speaker at the 2012 Day of Excellence in Rapid City. For more about her visit edollgottarun.com. For information about the 2013 Day of Excellence visit www.DayofExcellence.com.

‘Rudy’ Headlines Rapid City 2013 Day of Excellence

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Peg Austin’s Vanilla Bean Bakery cookbook includes recipes for everything from breakfasts to breads, pastas to sweets.

Spearfish foodie shares faves in new cookbook

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Yum! That’s the word that will enter your mind as you page through the new cookbook compiled by Spearfish’s Peg Austin. Titled “Favorite Recipes from the Vanilla Bean Bakery,” the cookbook includes a host of recipes for special occasion breakfasts, salads, breads, sides, pastas, main dishes and sweets.

Austin has been cooking up these creations at the Vanilla Bean Bakery and Café since she and her husband Chuck started the business in 2009.

Austin’s latest adventure is some travel combined with cooking classes, including Italy and the East Coast. She is sharing some of the sights – and food – via Facebook at Vanilla Bean Bakery & Cafe.

Austin says this travel will serve as inspiration for a second cookbook that she intends to write and which will include many of her gluten-free tips and recipes.

The Vanilla Bean Bakery and Café is closed seasonally through the winter. Austin’s current cookbook is $10.95 and purchasing information can be found via the Vanilla Bean Bakery website at www.webakeyum.com.

Daniel “Rudy” Ruettiger, whose life story of attending Notre Dame and playing football for the Fighting Irish was featured in the 1993 film titled Rudy, will headline the 2013 Day of Excellence in Rapid City on April 3.

Ruettiger is one of the most popular motivational speakers in the United States. Sharing his personal experiences of adversity and triumph, his powerful message of “Yes I Can!” stays with his audiences forever.

Three additional speakers will join Ruettiger at the 2013 Day of Excellence, which was established in 2010 to inspire personal and professional growth. The day’s speakers include: Christine Cashen, who will address our overscheduled lives and share the secret to getting what you want with what you’ve got to make a positive difference in your workplace and your life.

Life balance will be the focus of Andy Core’s presentation. He will share strategies to learn how to better fit work-life balance, health, connection and sustained motivation into your daily life.

Bryan Dodge will address “How to Build a Better You.” Dodge is a professional speaker, author, and radio show personality and will open your mind and heart to help you focus on reaching your full potential with your family and career.

For more information about the upcoming event visit www.dayofexcellence.com or find them on Facebook.

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Portion

Distortion

To manage your weight, you must also manage how much you eat

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A baseball, a deck of cards, a golf ball and a dice – what do these items have to do with meal time? They can actually provide a great visual cue for portion sizes – ensuring you’re not consuming extra calories that may cause weight gain.

Many of us have no idea what an ideal portion size looks like. This is because food portion sizes in the U.S. have doubled – and then some – in the past 20 years.

Consider these examples: the “normal” soda serving size today is about 20 oz. compared to a mere 6.5 oz. 20 years ago, that’s over three times the calories‚ and not to mention the sugar. Twenty years ago, a serving of French fries averaged about 2.4 oz. and 210 calories. Today, the “normal” serving is a whopping 6.9 oz. and 610 calories.

Sandwiches, burgers, pastas, pizza slices, desserts and even coffee have all gotten larger in size – meaning we are consuming more and more calories.

To help individuals gain an understanding of an appropriate portion size and maintain a healthy weight, 16 Black Hills Living Well 2013 | www.BHLivingWell.com

Kim Hepper recommends they pull out their measuring cups. Hepper is a Registered Dietitian who works with Mission Healthcare serving long-term care and assisted living facilities in Spearfish and Belle Fourche.

Measure & Monitor Hepper states that three-fourths of a cup of dry cereal is considered one serving – but many of us pour much more than into the bowl. By using a measuring cup, you can monitor how much food you are consuming.

Similarly, a 3 oz. serving of meat is the recommended portion. Hepper says this is about the size of your palm, or a deck of cards. As well, one cup of milk is equal to one serving, but many of today’s drinking glasses filled to the top may hold much more than that.

Thus, the measuring cup can help individuals realize portion control.

Hepper says plate size can be another tip individuals use to downsize their portions. Many plates today

are 12 inches in diameter. A 10-inch plate – or a salad plate – may encourage you to take smaller portions.

As you fill up that plate, keep the new USDA icon My Plate in mind – half your plate should be fruits and vegetables, with about a quarter of the plate a protein and the remaining quarter grains – preferably whole grains. A serving of dairy –like milk – should also be part of your meal.

Hepper reports that the nutrition community has been using the My Plate icon for a number of years, and she feels it is a good tool for the public to help them envision what food choices – and amounts – they should be making for a healthy diet.

Additionally, Hepper shares that a food diary has been shown to be one of the most effective tools in helping people lose weight and improve their nutritional goals such as consuming five fruits and vegetables a day.

Your food log should track what, how much and when you ate. You might also include why you ate, which may reveal if you are eating because you are hungry, tired or stressed.

When eating out, Hepper also cautions that people need to raise their awareness of portion sizes. As one example, if you order pasta a large bowl equivalent to 3, 4, or 5 cups may be served – when in reality an appropriate portion of pasta is about half a cup. Sharing meals or ordering a half serving can help curb those extra calories.

“People need to be more conscious of portion sizes to maintain a healthy weight,” Hepper reiterates. She adds that particularly for people with diabetes portion size is critical because it directly affects glucose levels.

smaller. Dried fruit portion should look more like a golf ball.

One cup of yogurt, is about the size of a baseball and accounts for one serving.

A cheese portion should be about the size of three dice, which is 1.5 ounces or approximately 170 calories.

For snacks, 23 almonds, ¼ cup, is about the size of a golf ball. You can also use the golf ball measurement for 2 tablespoons of hummus.

Last but not least, keep in mind that to maintain a healthy weight you must balance the calories eaten with the calories burned – meaning exercise should also be an integral part of your daily activities.

Good Guidelines To help you monitor appropriate portion sizes, here are some guidelines: Meat about the size of a deck of cards is equivalent to 3 oz. For fish, 3 oz. is about the size of a check book.

A portion of crunchy veggies like broccoli, cauliflower, kale or carrots is about 1 cup, this is similar to the size of a baseball or a clenched fist.

A cup of soup should also be about the size of a baseball.

What about fruit? Think baseball again, a goodsized apple is about the size of a baseball or even a little www.BHLivingWell.com | Black Hills Living Well 2013

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Fresh Finds

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Farmers Market and Bountiful Baskets programs are making fresh produce locally accessible

There’s a saying that nothing beats the taste of a homegrown tomato – or the taste of any homegrown produce for that matter. When it comes to fruits and vegetables, many of us can attest that fresh is best.

That might explain why farmers markets in the Black Hills region – and across the state and country – have seen phenomenal growth over the past decade.

This summer, the U.S. Department of Agriculture announced that the number of direct-sales markets has increased nearly 10% in the past year. For perspective, in 1994 there were 1,744 farmers markets across the county; now there are 7,864 such programs registered with USDA. “Farmers markets are a critical ingredient to our nation’s food system,” USDA Deputy Secretary Kathleen Merrigan stated in a USDA press release sharing 18 Black Hills Living Well 2013 | www.BHLivingWell.com

the numbers. “These outlets provide benefits not only to the farmers looking for important income opportunities, but also to the communities looking for fresh, healthy foods.”

Farmers Markets grow in popularity

In Rapid City, one of the inaugural farmers markets for the region was the Black Hills Farmers Market that has been operating during the growing season since 1989. Over the years it has operated in several different locations within Rapid City – from the Pennington County Fairgrounds to parking lots and parks. Today, their current location is at Founders Park at 1520 West Omaha Street, and their hours include Tuesdays, Thursdays and Saturdays from June through late October.

And, they are not the only farmers market in the city. Main Street Square now offers a farmers market during the summer months, while many other ventures around the city and throughout the Black Hills also sell fresh produce. Sturgis, Spearfish and Custer boast of farmers market venues; Piedmont opened their own weekly market this summer.

But Shirley Frederick, who blogs for the Dakota Local Food Network, reports the extra competition hasn’t been a detriment to the Black Hills Farmers Market. Instead, it is thriving with about 30 vendors on a typical summer Saturday, including offerings from Black Hills Milk.

Frederick says there is support for all the markets and believes we could have even more. She states, “As producers find the location that works for them, we consumers benefit from more choices and at least one local food source open every day but Sunday.”

Bountiful Baskets become popular

Another popular program helping get fresh produce at an affordable cost to consumers is the Bountiful Baskets Food Co-op (BBFC). BBFC distributes produce baskets, organic produce baskets, artisan bread and sandwich bread to rural communities every other week. The program is currently offered in 18 states including South Dakota.

This is a grassroots, all volunteer, nonprofit food co-operative. Food is purchased at deep discounts and

is then distributed evenly among participants.

People who want to participate log on to the website at www.BountifulBaskets.org and register. The orders are placed the Monday prior to the delivery – which is usually on Saturday at a local site. Once on the website, participants register by creating an account.

On the Monday order date, the participant logs on, selects their state and site, and then select up to three regular baskets which include a variety of half fruits and half vegetables in season. The contribution of $18 for a first-time order includes a one-time basket fee of $3; future orders cost just $15 and allow for adding on additional items. The average basket includes about $50 worth of quality produce.

Most Hills communities offer program

Presently, in the Black Hills region the Bountiful Baskets program is offered in the following communities – Belle Fourche, Black Hawk, Box Elder, Buffalo, Camp Crook, Custer, Deadwood, Dupree, Faith, Hermosa, Hot Springs, Lead, Lemmon, Ludlow, Martin, Newell, Nisland, Philip, Rapid City, Spearfish, St. Onge, Sturgis, Union Center, Wall, and Winner. Several of the communities have more than one site pickup time or location so that more people can participate.

Bountiful Basket participants rave about the program and the quality – and low cost – of the food.

For more information or to sign up visit www.

BountifulBaskets.org.

School meals get healthy makeover, too New federal nutrition guidelines went into effect this fall to ensure that healthier, more nutritious meals are being served. The new standards for school meals are being implemented as a result of the Healthy, Hunger Free Kids Act of 2010 which aims to help combat child hunger and obesity.

Of the new standards – which will be phased in over a three-year period, Agriculture Under Secretary for Food, Nutrition and Consumer Services Kevin Concannon states, “We know that healthy food plays a vital role in strengthening a child’s body and mind and the healthier school meals will help to ensure our children can learn, grow, and reach their full potential.”

The new meal requirements are raising standards for the first time in more than 15 years and improving the health and nutrition of nearly 32 million kids that participate in school meal programs every school day.

Schools are focusing on changes in the lunches in the first year, with most changes in breakfast to take place in future years. The new meal standards include the following efforts: n Ensure students are offered both fruits and vegetables every day of the week; n Substantially increase offerings of whole grainrich foods; n Offering only low-fat or fat-free milk varieties; n Limit calories based on the age of children being served to ensure proper portion size; and n Focus on reducing the amounts of saturated fat, trans fats and sodium.

Parents can visit their local school cafeteria to see these healthy trends offered in their child’s cafeteria.

You can also visit www.TrayTalk.org for more information on school meals.

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For better health, rethink the foods you eat

By Dr. Eric Kuyper Humans are the only species on earth that has fundamentally changed our diet away from what we genetically require. And as a result, the argument could be made that we have also become the most unhealthy animal species.

In addressing the issue of diet, we each must understand that the lifestyle choices we make each day have a greater impact on our health and vitality than anything else. In a nutshell: how we eat has a direct impact on the function of our cells and thus our overall health, vitality, appearance and longevity.

I have four principles that I believe in: n Everything we eat affects our cell function and determines our health or illness.

The average Standard American Diet (SAD) is toxic and deficient. n The current pandemic of chronic illness and disease (chronic pain, cancer, diabetes, heart disease, stroke, obesity, depression, fatigue, infertility, etc.) is directly attributable to dietary and other lifestyle factors. n If we eat a healthy well-balanced diet we will express greater health and vitality and experience less illness and disease.

To pursue long-term wellness, we need to ask ourselves: What nutrition choices are going to assist our health and vitality? What nutrition choices are deficient and toxic and can lead to illness and disease?

I suggest that ten characteristics of a healthy diet include the following steps: 1. Drink pure water.

2. Eat foods with a high fiber content such as raw fruits and vegetables.

3. Avoid foods high in added salt.

4. Maintain a diet that is 20-30% protein; 30-40% fat; and 40-50% carbohydrates that are primarily fruits and vegetables.

5. Take in sufficient amounts of vitamins and minerals.

6.

Strive for alkaline vs acidic foods. Avoid foods that create an acidic environment in the body such as processed foods and foods high in sugar, and also limit dairy and grain products.

7. Strive for a low Glycemic Load (low blood insulin, low blood sugar). This requires avoiding refined 20 Black Hills Living Well 2013 | www.BHLivingWell.com

carbs such as sugar, processed breads, pastas and cereals.

8. Strive for Omega 6: Omega 3 fatty acid ratio 1:1.

9. Strive for probiotic sufficiency by ingesting healthy bacteria.

10. Seek foods with an absence of chemical food additives, pesticides, herbicides, hormones, antibiotics.

Start Step-By-Step

As you strive to transition to a healthier lifestyle, I suggest following these steps: Start by adding beneficial foods and supplements in, rather than focusing on removing the unhealthy foods. We don’t need the added stress of giving up our favorite “SAD� foods right away.

Always eat some raw vegetables or fruit with every snack/meal. It provides fiber, digestive enzymes, vitamins, minerals, antioxidants and phytochemicals. It will also fill you up and change your cravings.

Always grocery shop when you are full. The nutritional decisions that determine our health are made at the point of purchase: shop the perimeter of a grocery store and leave the junkfood behind.

Always look forward to your next meal as an opportunity to improve your eating habits and your health. Think about how you will feel after each food choice, not the instant gratification. You will never regret a healthy choice!

Increase the amount of water you drink.

Eat 5 times a day. Make breakfast or lunch your biggest meal.

Choose grass fed, organic meats when possible.

Eliminate artificial sweeteners and high fructose corn syrup Eliminate trans fats or hydrogenated fats Incorporate activity into your daily life. Our bodies need proper nutrition and movement to sustain a healthy lifestyle.

By following these guidelines, we can begin to make the switch to a ... Continued on Page 22

Beef Up Your Breakfast

By Holly Swee South Dakota Beef Industry Council, Breakfast is often called the most important meal of the day because it provides the “fuel” that gives you energy to get through the day. And, protein is particularly important at breakfast time.

Here’s why: research suggests that including protein like lean beef at breakfast promotes satiety, which can curb hunger when trying to maintain or lose weight.

In general, people tend to consume about 65% of their protein in one sitting – in the evening at dinnertime – not realizing all the benefits of spreading protein intake throughout the day. But, a new study finds that balancing protein intake across three meals, specifically by increasing protein intake at breakfast and lunch, protects muscle when losing weight.

So it is advantageous to beef up breakfast and incorporate a balance of protein, nutrients and flavor.

Beef offers a nutrient powerhouse. Did you know that lean beef is a naturally rich source of 10 essential nutrients? And, a little beef goes a long way: Just one 3-ounce serving of lean beef provides nearly 50% of the daily value for protein.

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As a breakfast option consider folding 95% lean ground beef crumbles into a breakfast burrito or using last night’s leftover pot roast in a beefy sweet potato hash. Visit www.

BeefItsWhatsForDinner. com for a bevy of beefy new breakfast ideas – from grab-n-go weekday wonders to gourmet ways to beef-up a weekend brunch.

What’s more, choosing lean beef as a source of high-quality protein is actually a calorie-saver. A three-ounce serving of lean beef is, on average, about 154 calories. You would need to eat more than 7 tablespoons (680 calories) of peanut butter to get the same amount of protein.

With a little planning, your breakfast can be quick and delicious with lean beef options that help you start your day off right. Try this Beef Breakfast Burrito recipe and see for yourself!

For more information on recipes, nutrition information and about how to include nutrient-rich lean beef in your daily routine, visit www.BeefNutrition.org or contact Holly Swee, RD, LN, director of nutrition and consumer information for the South Dakota Beef Industry Council at (605) 224-4722.

Beef Breakfast Burrito Ingredients 12 oz. ground beef (96% lean) 1 medium red bell pepper, chopped 1 small onion, finely chopped 2 tsp. ground ancho chile powder 1/2 tsp. ground cumin 4 eggs, beaten 2 Tbl. water 1 Tbl. finely chopped fresh cilantro 1/4 tsp. salt (optional) 1/3 C. reduced-fat shredded Mexican cheese blend or Cheddar cheese 4 medium spinach or plain flour tortillas (10-inch diameter), warmed Salsa Lime-Cilantro Cream (optional): 1/2 C. reduced-fat dairy sour cream

1 Tbl. fresh lime juice 1 Tbl. finely chopped fresh cilantro Instructions 1. Combine Lime-Cilantro Cream ingredients in small bowl, if desired.

Set aside.

2. Heat large nonstick skillet over medium heat until hot. Add ground beef with bell pepper, onion, chili powder and cumin; cook 8 to 10 minutes, breaking into small crumbles and stirring occasionally. Remove beef mixture from skillet; keep warm.

3. Combine eggs, water and 1 tablespoon cilantro in medium bowl.

Spray same skillet with cooking

spray. Pour into skillet; cook over medium heat 2 to 3 minutes or until scrambled, stirring occasionally. Season with salt, if desired. Stir in beef mixture and cheese; cook 1 minute or until heated through, stirring occasionally.

4. Spoon beef mixture evenly in a row across center of each tortilla, leaving 1-inch border on right and left sides. Fold right and left sides of tortilla over filling. Fold bottom edge up over filling and roll up; cut diagonally in half. Serve with LimeCilantro Cream and salsa, as desired.

www.BHLivingWell.com | Black Hills Living Well 2013

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Rethink Foods

... Continued from Page 20 healthier, more balanced lifestyle. Even though humans have become the world’s most unhealthy species, the good news is we have the ability to make the right choices to promote health and vitality in our lives.

Eric Kuyper is a Doctor of Chiropractic at Alternative Health Care Center in Rapid City. He along with Dr. Brandace Dietterle and Dr. Bruce Crisman aim to guide clients on a path of health and wellness through natural means. They offer a variety of services and treatments as well as education designed to help achieve and maintain a healthy lifestyle by utilizing nutrition, exercise and in certain situations, treatments. Learn more at www.alternativehealthcaredoc.com.

Working With

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D D D D

Staying fit is much more fun when you have an enthusiastic partner that eagerly urges you to keep up a routine. That partner may be already in your home – your dog.

The walk or run will be great for both of you whether you get up and out first thing in the morning or after work at night. Your dog will always be ready to go and not complain about the time or the weather.

Just as you need to prepare yourself for this type of exercise routine with proper clothing, shoes, and safety measures, you will need to do this for your dog as well.

Here are some things to consider before you begin.

Proper collar and leash

First, make sure you have a collar that is comfortable for your dog, a flat collar works best. Along with that, be sure you have proper ID on your dog’s collar.

Metal tags are OK, but often alert other dogs that you 22 Black Hills Living Well 2013 | www.BHLivingWell.com

D D D D D

By Lucinda Schuft

Out Your DDg are coming, which can set off some rather unpleasant barking directed at you and your pal. Having tags that are riveted to the collar work well, or micro-chipping your dog and having the lightweight plastic (instead of metal) tag that notifies folks of the microchip are better choices. The leash you select should be short, about 4 foot long, and light weight. A nice leather leash is the most comfortable to hold.

Water

Make sure you have enough water for both of you along. There are a number of light weight collapsible bowls that can be brought along to provide your dog with a drink along the way.

Treats for energy

If you are going to go a long distance it is a good idea to also pack some high energy treats for your dog to enjoy part way through.

Obedience training

Your walk will be more enjoyable if your dog is on a nice loose leash. Dogs can not be allowed off leash in most situations and this type of training is critical to you and your dog enjoying the walk or run. Ideally you should not have any tension on the leash while out on a walk. If you have trouble, a good instructor or canine coach can help you accomplish this.

Increase distance Just like you, your dog needs to build up in increments to being able to go longer and longer distances. If your dog is having issues, consider checking your dog’s condition with a veterinarian before going for longer outings.

Weather conditions Dogs generally are OK in most weather situations, but extreme heat or cold may not be comfortable. Coats, cooling products and even foot protection are available for your canine partner.

It’s now ready, set, go for a walk or run with your dog. Once you start this your canine friend will let you know if the routine has been broken. They learn to look forward to this as much as you do. What a great way to get some exercise for both of you while enjoying time together. A well-exercised dog is a happy and easy-to-live-with pet.

Lucinda Schuft is a nationally endorsed dog obedience instructor and author of the book “A Bark in the Park – The 48 Best Places to Hike With Your Dog in The Black Hills.” The book is available for purchase locally and as an ebook at Amazon.com. She and her husband live near Hot Springs, SD, with their own pack of dogs and spend lots of time hiking around the area.

Take Your Dog for a Walk!

A Great Way to Exercise

Author and Dog Trainer, Lucinda Schuft, will work with you to help you enjoy your dog while hiking or walking.

Don’t let your dog pull you around Setup your private training session today

605-490-7757 Lucinda wrote “A Bark in the Park, the 48 Best Places to Hike With Your Dog in the Black Hills”

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Don’t Just Sit There

Make movement a priority every day

By Steve Howard Many of us sit too much. I have even heard some in the exercise world say that ‘sitting is the root of all evil,’ and I can’t really disagree. We sit to drive, watch television, play video games, use a computer, and often while we work.

As a professional trainer and strength and conditioning coach, I see every day the effects of large amounts of time in the seated position. From a postural standpoint, tight hip flexors and shoulders and necks that round forward are common effects of constant sitting. In addition, there is the weight problem that is often a product of this sedentary lifestyle.

The human body was made to move and move vigorously. Increasing your activity from wherever you currently are will lead to an increase in performance and productivity and, perhaps more importantly, increase the duration and quality of your life.

Most would agree that being able to stand and move is critical to survival. It is the position we are best able to see, avoid, or react to danger.

Another example is that a healthy young child will learn to rollover, raise the head, sit up, crawl, rise up again, squat up to a standing position, walk, walk fast, run, run fast, then try to run even faster! Even at this young age we are programmed to move and move vigorously. To me, this sounds like a great start to a long and healthy life.

Unfortunately, as we age a sedentary lifestyle often becomes the norm – and we are learning that sitting can shorten your lifespan.

According to a study from American Cancer Society researchers the amount of time you spend sitting can affect your risk of death. The study that involved 123,216 individuals over a period from 1993 to 2006 concluded that public health messages should promote both being physically active and reducing time spent sitting.

24 Black Hills Living Well 2013 | www.BHLivingWell.com

One of the more alarming aspects of the study is that the people studied had no prior records of cancer, heart attack, stroke, or lung disease and were reported to be active (at least when not sitting) yet the study found that women who sat for more than six hours per day were 37% more likely to die than those who sat for less than three hours per day. Men who sat more than six hours per day were 18% more likely to die than those who sat less than 3 hours per day.

The study sites sitting for prolonged periods of time as having a negative influence on key metabolic factors like triglycerides, high density lipoprotein, cholesterol, and a number of other biomarkers of obesity and other chronic diseases as an explanation for the high death rates.

Along with this, I believe that the negative impact on our posture from sitting for many hours a day is also highly detrimental to our health and longevity.

Posture has become one of the most overlooked aspects of good health and longevity. Without good posture attaining and maintaining good health is impossible. Poor posture will eventually rob you of your ability to be active.

Whatever your fitness level, it is important to find an activity that fits your abilities and then challenge yourself sensibly. A knowledgeable trainer can be beneficial if you are recovering from an injury or simply want to learn how to do your workout exercises safely.

I often tell my clients: “Don’t lie down when you can sit up, don’t sit when you can stand, don’t stand if you can walk, don’t walk if you can run, and don’t just run if you can run fast!”

Steve Howard is owner operator of Steve Howard Fitness Studios in Rapid City. Learn more at www.stevehowardfitness.com.

ni on

Piriformis Stretch – The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat three times.* Back Stretch – Lie on your stomach. Use your arms to push your upper body off the floor. Hold for

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Passive stretches help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds, allowing the muscles to gradually relax and lengthen.

Hamstring Stretch – Lie on your back with both legs straight. Bend one leg at the knee and extend one leg straight up in the air. Loop a towel over the arch of the lifted food, and gently pull on the towel as you push against it with your foot; you should feel a stretch in the back of the thigh. Hold for 30 seconds. Relax. Repeat three times per leg.*

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Passive Stretches

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By Dr. Robert L. McIntosh Here at HealthSource, we know two things; 1). You must move better in order to feel better.

2). Your posture is the most important indicator for the health and wellbeing of your muscles and joints Change how you move and feel better today. Move better by incorporating exercises into your daily routine.

In this article we have provided diagrams and descriptions of wellness exercises for the health of your spine. As with any exercise program, we recommend and offer complete physical examinations that include orthopedic, spinal and neurological testing to determine if you are fit or if your specific condition allows you to start an exercise program as described. Stop the exercises immediately if you experience discomfort and we can design a rehabilitation exercise program specifically for your problem.

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Back in Shape & Pain Free Exercises to safeguard your back 30 seconds. Let your back relax and sag. Repeat.*

Active Stretches

Active stretches facilitate movement and improve strength.

Leg Raises – Lie on your stomach. Tighten the muscles in one leg and raise it one to two inches from the floor.

Return the raised leg to the floor. Do the same with the other leg. Repeat 20 times with each leg.* Bridges – Lie on your back with your knees flexed and your feet flat on the floor.

Keep the knees together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips up from the floor and then lower them back to the resting position. Repeat this exercise 20 times.* The Pointer – Kneel on mat on hands and knees, with palms directly under shoulders and knees hipwidth apart. Slowly raise your right arm, and extend it forward parallel to floor. (Balance by contracting your abdominal muscles.) Keep right palm parallel to the floor, then lift the left leg, and straighten in behind you.

Hold opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat three to six times. * These exercises may be performed several times per day.

These exercises were developed and provided by the American Chiropractic Association. Dr. Robert (Bob) L. McIntosh is board certified with the National Board of Chiropractic Examiners in chiropractic, physiotherapy and rehabilitation care. He owns and operates HealthSource with two locations to serve patients in Spearfish, SD, and Gillette, WY. Visit their website at www.healthsourcechiro.com or call 605-722-2225 or 307-670-9426. See their ad on pages 2 and 3 for more information. www.BHLivingWell.com | Black Hills Living Well 2013

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WAKE-UP Stretch

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Including stretches into your daily routine is a wellness tip recommended by many health professionals. Jillian Anawaty, who teaches yoga and pilates classes in Rapid City, Sturgis and at Ellsworth Air Force Base through her business Vibrant Life Fitness, shares the following step-by-step stretch that moves through the spine, hips and shoulders. Anawaty says, “It is important to keep the spine strong and supple by giving it some daily love in flexion, extension, rotation and lateral stretching.”

She adds, “This is a great move to do in the morning, right out of bed (or even in bed), or really anytime throughout the day to wake up your hips and shoulders while activating several movements of your spine.” If sitting on your hip is uncomfortable, she says you can also modify the stretch and do it seated in a chair.

For a schedule of the yoga and pilates classes Anawaty teaches visit www.herbenfitness.com.

Step 1:

Start by sitting tall on your right hip with knee bent and shin out in front. Left foot will be behind and knee at 90 degrees (don’t force left hip to the floor).

Place right hand on floor beyond your shoulder.

4 5 Step 4:

Then inhale, turn and twist open. Repeat twist three times, then switch sides.

2 5 Step 2:

On an inhale, bring left hand over your ear, then exhale to press your arm straight. Inhale pulls you back up. Repeat.

4 Step 3:

After doing three like that, add a twist on your exhale, turning chest toward the floor and left arm reach to your right.

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YOUR

Score Health

BioPhotonic Scanners help analyze your healthy lifestyle

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We’ve all heard the term “antioxidants,” and we know they are good for us. But beyond that, do you know if you have an adequate level of antioxidants in your body?

According to the National Cancer Institute, antioxidants are defined as “substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer.”

In other words, antioxidants interact with and stabilize free radicals and may prevent damage.

Examples of antioxidants include beta-carotene, lycopene, vitamins C, E and A – many of which are found in fruits, vegetables and vitamin supplements.

Which brings us back to the original question – what if you could monitor the level of antioxidants in your body? On a recent visit to Accents Salon and Day Spa in Spearfish, I was surprised to learn that you can.

They utilize the Pharmanex BioPhotonic Scanner to take a simple scan of your hand, and minutes later you are provided a measurement of the antioxidant level in your body, or scientifically referred to as a Skin Carotenoid Score. The readings go from the red zone (the lowest measurable level) to the blue zone – which indicates a high presence of antioxidants. The information I read said the blue zone is typically only achieved by 1% of people, and they are likely eating 9-13 fruits and vegetables and/or regularly take vitamin supplements.

I was not surprised to learn that I fell in the yellow zone – having a moderate presence of antioxidant levels.

Folks at this level are usually eating 3 to 5 servings of fruits and/or vegetables daily and may or may not be supplementing with vitamins. That pretty much describes me. Bottomline, while I’m healthy now, this level may not be adequate for long-term disease prevention.

This experience was a good reminder for me to make sure I am consuming more fruits and vegetables and taking a vitamin supplement daily. I plan to go back for a second scan sometime this winter and see if I’ve been able to move my antioxidant level.

Accents Salon offers the BioPhotonic Scanning for a nominal fee of about $10. They also offer a variety of vitamin supplements aimed to enhance health and vitality. Learn more by contacting Samantha Finkbeiner at 605-722-6222. www.BHLivingWell.com | Black Hills Living Well 2013

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The Value of Volunteering

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Helping others can also boost your own physical and mental health Ask a senior citizen Wietgrefe shares that what their secret is to older adult volunteers health and longevity and often feel a sense of comyou may be surprised by munity inclusion when the answer. Usually it’s not they are part of volunteer about some special mediactivities, which has a cine or vitamin – instead positive impact on their they may likely tell you health and overall well that they volunteer in being. And in the end we their community. all benefit, because when Many research studies help is provided to betconfirm this conclusion. ter situations for others, it Some of the research over also contributes to healthy the past several decades communities. promotes these findings: n Volunteer work RSVP Serves improves the well being Eight Counties of individual volunteers because it enhances social Presently, BHSU RSVP support networks. People has a network of volunwith strong social supteers in eight counties port networks have lower throughout western South premature death rates, less Dakota. This includes heart disease, and fewer Butte, Custer, Jackson, health risk factors.

Haakon, Harding, Lawn Volunteering can rence, Meade and Perkins.

Seventy-six year-old Alvina Meirose of Sturgis says improve self-esteem, reBHSU RSVP works with duce heart rates and blood volunteering has always been a part of her life. She 104 local and national pressure, increase endor- says it uplifts her spirits and brings communities businesses and organizaphin production, enhance together. Meet Meirose in the article to the right on tions to offer a variety of page 29. immune systems, buffer volunteer opportunities the impact of stress, and – from reading to school combat social isolation. children, to assisting at the local chamber of comn Medical and scientific documentation supports merce to serving as a museum guide. With the recent that volunteering results in a heightened sense of well addition of the Veteran’s Center on the BHSU campus being, improves insomnia, strengthens the immune in Spearfish, BHSU volunteers will also now have the system, and hastens surgery recovery time. opportunity to help there.

Individuals who sign-up to be an RSVP volunteer, Seniors Contribute, Feel Included are matched with volunteer opportunities within their Nancy Wietgrefe is director of the Black Hills State community that fit their skills and interests. Volunteers University Retired Senior Volunteer Program (RSVP), choose how, when, and where they want to serve. For and she has seen the benefits of volunteering firsthand more information call BHSU-RSVP at 605-642-5198 or toll free at 877-293-0039 or visit their website at among participants. RSVP is America’s largest volunteer network for people age 55 and over. www.bhsu.edu/rsvp.

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Meet A Local Senior Volunteer

When asked how long she’s been volunteering, Alvina Meirose of Sturgis, SD, isn’t keeping track.

She says, “It always been a part of my life.” She explains that her parents were the type of people who took meals to neighbors in need, and so she has been involved in her community as a volunteer as well.

A Nebraska native, Meirose came to Sturgis as a new bride in 1954 and raised six children. Today, at 76 she volunteers through RSVP and stays active in the community as a member of the local Senior Center, St. Francis of Assisi Catholic Church and has been part of the Sturgis Hospital Auxiliary – and still fills in at the gift shop if needed.

Meirose also volunteers her time to help her 101-year-old neighbor Martin, a veteran who was a soldier at Fort Meade. He still lives on his own and gardens, but can no longer drive. So, Meirose and another Sturgis good citizen take turns driving him to the grocery store, Fort Meade VA Hospital and even Rapid City.

From her time helping Martin, Meirose says it always lifts her own spirits. She says, “He’s real sharp and tells wonderful stories. At that age many people would give up. But he is awesome.”

She adds, “You learn to live life as it is right now, this minute.”

From volunteering she also has noticed that many volunteers maintain a great attitude. “You don’t have time for a poor me attitude because others are relying on you.

Of course everyone has bad days, but when you help someone else you realize, ‘My day’s not so bad.’”

Meirose is also adamant that volunteering is integral for communities. She concludes, “I think it’s a very uplifting thing to bring the community together.”

Skin Cancer: Most Common Cancer In USA, Among Most Preventable

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You’ve likely heard it before, but it’s worth a reminder: The risk of skin cancer is very real.

“Whether you hike or stroll, paddle a canoe or One American dies every hour from melanoma, kayak or just sit in a moun- the deadliest form of skin cancer. tain meadow watching the clouds go by, remember to put on your hat, apply sunscreen and have plenty of water to drink,” says National Park Service director Jonathan Jarvis.

Skin cancer is the most common form of cancer in the U.S. and the most common cancer among 20- to 30-year-olds. It’s estimated that one American dies every hour from melanoma, the deadliest form of skin cancer. Approximately 76,000 new cases of melanoma occur each year.

To help protect people’s health, the Environmental Protection Agency’s SunWise program, one of the nation’s largest environmental and health education programs, encourages kids and their caregivers to practice safe sun habits and raises awareness about UV sunlight that penetrates the Earth’s ozone layer.

Here are some tips to help Americans continue to exercise, get outside and be SunWise: Apply sunscreen and wear protective clothing. Apply a palm-full of sunscreen with SPF 15 or higher that provides broad-spectrum protection from both ultraviolet A (UVA) and ultraviolet B (UVB) rays to exposed skin about 15 minutes before heading outdoors. Reapply every two hours. Wearing protective clothing, a wide-brimmed hat, and sunglasses also prevents sun damage.

Seek shade, not sun. The sun’s UV rays are strongest between 10 a.m. and 4 p.m., so seek shade during this time.

Check the UV Index app. Check the ultraviolet (UV) index anytime by downloading EPA’s app (epa.gov/enviro/mobile) to help plan outdoor activities in ways that prevent overexposure to the sun. UV rays from the sun (and from artificial light sources such as tanning beds) can lead to skin cancer.

While less common in individuals with darker complexions, skin cancer does not discriminate and is more often fatal for those with darker skin. Overexposure to the sun also causes immune suppression, most wrinkles, brown spots, leathering of the skin and sagging.

For more tips and factsheets with state-specific information visit www.epa.gov/sunwise. According to the Centers for Disease Control and Prevention (CDC), the states with the highest melanoma death rates include Nebraska, Vermont, Colorado, Kentucky, West Virginia, Oklahoma, and Idaho.

Source: EPA www.BHLivingWell.com | Black Hills Living Well 2013

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Three Important R’s Earth’s future depends on our ability to reduce, reuse and recycle today

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If you have not added recycling – or reducing are among the recyclables. There are also and reusing – to your weekly repertoire, various programs to recycle computers and consider these staggering statistics: electronics – even tires. Walmart and Safen A discarded aluminum can is way accept plastic shopping bags. still a can 500 years later. And, it only Rapid Focuses takes 10% of the energy to make an aluminum can from a used can, compared On Education to making the same can from virgin maTo encourage more recyterials. cling throughout Rapid n Americans throw away City, the city added a new 2.5 million plastic bottles staff position focused on reevery hour. The Earth cycling education in March Policy Institute estimates of 2012. In that role, Beththat this demand requires Anne Ferley says, “We are over 50 million barrels of trying to educate people oil annually – enough to to do the right thing.” fuel three million cars for She continues, “We a year – to manufacture, want to keep things that fill, transport and refrigerate can be recycled out of the these 29 billion plastic bottles. Sadly, landfill. It costs a lot less to of these, only one in five are being make things with recycled materials recycled. Most will end up landthan new materials.” filled or incinerated. Hundreds of Specifically, Ferley says they hope millions more will clog streams and to see more citizens using their blue tributaries, and float out to sea. bins for curbside recycling pickup of n Businesses throw away plastic, glass, steel and aluminum. enough paper every day to encircle For those who live outside the city the earth 20 times. By recycling or who do not have curbside one ton of paper, you can save pickup, the city offers three 17 trees, use two fewer barrels drop off locations for plastic of oil (enough to power an averbottles, cans, glass, newspaper age automobile 1,260 miles), use and corrugated cardboard. Yard waste 4,100 fewer kilowatts electrical encontainers are also located at these sites: ergy (enough to power an average n Westside – Fitzgerald home for 6 months), save 3.2 cubic Stadium on Sheridan Lake Road yards of landfill space and produce In 2011, Rapid City across from Sioux Park 60 fewer pounds of air pollution. n Eastside – Fairmont BouleSolid Waste Division With that information, hopevard near Robbinsdale Park & Fire fully your conscience prompts you shipped 3,171 tons Station #4, across from St. Paul’s to do your part and recycle. Most of recyclables – that’s Lutheran Church cities in the Black Hills offer some n Northside – West Boulevard more than 6 million form of recycling – from curbside N. near Anamosa Street (Service pickup to drop-off locations within pounds of waste saved road west side of I-90). the city. Cardboard, newspapers, from the landfill! aluminum, glass, plastics and steel ... Continued on Page 31

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Recommended Reading Books to help your health – and happiness Compiled by Tarah Jennings Retail Manager of Mitzi’s Books

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The next step forward to enhancing your health may be as simple as grabbing a great book. Whether you’re reading for enjoyment or to educate yourself, books can enrich our lives and benefit both our health and happiness. Here’s a quick selection of some books that may speak to your health and wellness needs: The Younger Next Year series features a book for men and women offering strategies to “Live Strong, Fit, and Sexy Until You’re 80 and Beyond.” Each book profiles a bestselling program for becoming younger and healthier with a full-fledged 52-week journal that makes it easier to change one’s life by bringing planning, record-keeping, and motivation to the equation.

Want help in knowing which foods to avoid? Then the CalorieKing Calorie, Fat, & Carbohydrate Counter is for you. This easy to use guide is conveniently sized for carrying with you, making it easy to compare foods at a glance and discover hidden calories, fat and carbohydrates. This guide will helps make healthy food choices to accomplish your weight and health goals.

Likewise, bring health into your kitchen with the Dakota Diet by Kevin Weiland, M.D. It has earned acclaim for a collection of healthy and delicious recipes featuring grass-fed buffalo and wild game, vegetables, grains, and salads straight from the prairie.

“Relief from head to toe” is promised by a healing kit titled The Miracle Ball Method: Relieve Your Pain, Reshape Your Body, Reduce Your Stress. The kit includes two grapefruit-sized vinyl balls and a fully illustrated book, all packaged together in an attention-getting clear plastic cylinder. Author Elaine Petrone, a young dancer, healed her own back and leg injury with the therapy and now is showing others how proper breathing (which she demonstrates) works in conjunction with a range of “unexercises” that call for placing the balls under the back, head, knees, hip, elbow – wherever there’s pain.

Released last fall is the book by Gretchen Rubin titled Happier at Home: Kiss More, Jump More, Abandon a Project, Read Samuel Johnson, and My Other Experiments in the Practice of Everyday Life.

This is a follow-up to her #1 New York Times bestseller The Happiness Project, where she worked out general theories of happiness.

In her new book, Rubin dedicated a school year – September through May – to making her home a place of greater simplicity, comfort and love. She focuses on factors that matter for home, such as possessions, marriage, time, and parenthood. The book inspires readers to find more happiness in their own lives.

Find these and other great books at Mitzi’s Books at Main Street Square in downtown Rapid City or www.mitzisbooks.com.

Local resources available to help recycle ... Continued from Page 30 Presently, Ferley says about 30% of Rapid City’s citizens participate in recycle. She’d like to see that number move past 50% – or higher.

During her first year with the city, Ferley has established a Twitter account (@RapidRecycles) and Facebook page (Recycle Rapid City!) to utilize social media in spreading the word about recycling. She has also created a new logo for the city’s program.

As the school year unfolds, Ferley intends to work with many elementary schools to get the message about recycling to children – who in turn take the message home and encourage their parents to recycle.

She has also done activities with Kids Fair and is in the planning stage of many future activities.

Other Black Hills Recycling Options n In the Northern Hills, recycling services are offered in Belle Fourche, Spearfish and Sundance, WY, through Northern Hills Recycling. n In Sturgis there are currently two drop-off locations for recycling. On site is along Junction Avenue across from Jacobsen Ford. The second site is on the east side of Lynn’s DakotaMart in the parking lot near the city building. The city aims to eventually offer curbside service. n In Hot Springs a collection bin for dropping off recyclables is located in the Shopko (formerly Pamida) parking lot. www.BHLivingWell.com | Black Hills Living Well 2013

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We Found An App For That!

Technology can be a wonderful thing, especially when it puts just what you need at your fingertips.

Apps can do just that.

App is short for application, which is software that runs on your computer, phone or tablet. Apps are designed to do everything from providing or calculating information to offering entertainment through interactive games. Here’s a roundup of apps that just might come in handy for you…

For Food Lovers

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Appetites, provides step-bystep recipe instructions. Recipe are broken down into bite size videos to make learning a new recipe easy.

More than 50 video recipes are available – such as maple bacon pancakes and sweet potato chicken – with “more on the way.” There are 30 recipes to download and 24 for purchase. This is a great app for the visual learner. Available at appetitesapp.com.

A fun app, Food Network On the Road, lets users browse restaurants that have been featured on popular Food Network shows like Diners, Drive-Ins and Dives, Giada’s Weekend Getaways and $40 a Day. The app can recommend restaurants in the area you are in, or users can create a road trip based on the restaurants they want to visit – or use the road trips already planned by the app. This app is available as a free download via the Apple App Store.

For Health UV Index features a forecast of UV radiation levels. Get a daily and hourly forecast of the sun’s UV radiation levels on a 1 - 11+ scale to help plan outdoor activities in ways that prevent overexposure to the sun.

Available at epa.gov/enviro/mobile.

To help identify illnesses and

medical conditions, turn to WebMD’s free Medscape app. It offers access to over 3,500 illnesses and conditions, as well as a searchable library for prescription bios, harmful medication interactions, and the latest medical news. Medscape even covers herbal options.

Caffeine Zone, provides an estimate of the caffeine levels in your bloodstream. Enter your weight, your sources of caffeine today, and how quickly you consumed them for your personalized estimate. You can also see what another dose of caffeine would do for your system now and through the time you want to sleep. Available at caffeinezone.net.

For Runners The Runmeter (available for $2.99) uses GPS to track where you exercise while also tracking your calories burned based on the activity you choose. You can enter specifically named routes if you tend to exercise the same path, and it will compare each workout against all the ones for that route. This provides a great way to track your distance, average pace, fastest pace, elevation change, and calories burned.

Couch to 5K (price varies) offers a great step-by-step program to help train people in intervals to go from walking to running without being overwhelmed.

For Nutrition Info The free MyFoods app puts nutrition information for common foods right at your fingertips. You can search by food category, names of foods in alphabetical order, and nutrients. Each entry shows a nutrition facts panel and below displays the amount and percent daily value for the most common vitamin and minerals. Different serving sizes can also be viewed. For instance, the nutrition facts panel for almonds can

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Lose It! App be viewed by 100 grams, 1 cup ground, 1 cup sliced, 1 cup whole, 1 almond and more. It’s also very colorful and would be a great way to teach kids about the nutrient benefits of different fruits and vegetables.

Also popular is Lose It!, a free app for tracking calories. Enter your weight, the amount of weight you want to lose and the timeline in which you’d like to lose it. The app tells you how many calories you should consume to make it happen.

The program includes supermarket foods, restaurants, a place to add foods, and a barcode scanner to scan foods. You can also add different types of exercises and the calories burned doing them.

Got a Great App? Have you found an app that helps promote “living well?” Share it with us for the 2014 issue of Black Hills Living Well by sending an email to dee.sleep@chickencreek. net. Tell us what you love about the app and how you use it in your daily life.

Directory of Area Wellness Providers Assisted Living/In Home Care Caring Hands Elder Care (605) 347-0958 1238 Deadwood St Sturgis, SD 57785 Country Place Senior Living (605) 723-3000 10905 Sourdough Rd Belle Fourche, SD 57717 www.countryplaceliving.com David M. Dorsett Health Care Center (605) 642-2716 1020 N. 10th St. Spearfish, SD 57783 www.welcov.org Edgewood Vista Senior Living, LLC (605) 642-2977 540 Falcon Crest Dr. Spearfish, SD 57783 www.edgewoodvista.com Heartland Home Health, LLC (605) 723-4663 2398 5th Ave Suite 101 Belle Fourche, SD 57717 heartlandhomehealthllc.com Interim HealthCare (605) 348-5885 725 Indiana St. Rapid City, SD 57701 www.interimhealthcare.com

Chiropractic/Massage Therapy Belle Fourche Family Chiropractic, Prof, LLC (605) 723-3434 1407 5th Ave. Ste 200 Belle Fourche, SD 57717 www.bffamilychiropractic.com Harwood Chiropractic PC (605) 720-8922 2202 Main St Ste B Sturgis, SD 57785 www.harwoodchiro.com Sturgis Chiropractic Clinic (605) 347-4003 824 1st Street Sturgis, SD 57785 www.sturgischiro.com

All About Potential Family Chiropractic (605) 644-9074 211 N. Main St., Ste. 2 Spearfish, SD 57783 www.allaboutpotential.com Body Works Inc. (605) 642-1000 208 E. Colorado Blvd.

Spearfish, SD 57783 www.southdakotachiro.com Dakota Wellness/ Runyan Chiropractic (605) 642-7111 1109 N. Main St. Spearfish, SD 57783 www.dakotawellnessclinic.com Eklund Chiropractic P.C. (605) 717-9314 526 W. Jackson Blvd.

Spearfish, SD 57783 www.eklundchiropractic.com HealthSource Chiropractic of Spearfish & Gillette (605) 722-2225 138 E. Hudson St. PO Box 428 Spearfish, SD 57783 www.healthsourcechiro.com Nelson Chiropractic (605) 642-5196 1930 North Ave., Ste. #1 Spearfish, SD 57783

Dana Dental Arts (605) 642-7727 1306 N. Main St. Spearfish, SD 57783 www.danadentalarts.com Dr. Gene B Schneider PC (605) 347-2509 1245 Sherman St Sturgis, SD 57785 www.schneiderdentistry.com Jackson Dental (605) 892-6347 503 Jackson St. Belle Fourche, SD 57717 www.jacksondentalclinic.com Loftus Dental (605) 347-8880 866 Lazelle St Sturgis, SD 57785 www.loftusdental.com Meyer & Dana Orthodontics (605) 717-2722 220 Ryan Rd. Spearfish, SD 57783 www.meyerdanabraces.com Spearfish Family Dentistry (605) 717-3232 222 W. Grant St. Spearfish, SD 57783 www.spearfishdentist.com

Fitness Centers

Northern Hills Chiropractic (605) 644-0566 712 12th St. Spearfish, SD 57783

Dentistry

Anytime Fitness (605) 559-1234 2735 1st Ave., Ste. 113 Spearfish, SD 57783 www.anytimefitness.com Belle Fourche Area Community Center (605) 892-2467 1111 National St. Belle Fourche, SD 57717

Amann & Graslie, PC Family Dentistry (605) 642-2644 830 N. Main St., Ste. 2 Spearfish, SD 57783 www.spearfishdental.com Crosswait Family Dentistry (605) 642-7760 1310 North Ave. Spearfish, SD 57783

Curves of Sturgis (605) 347-6100 2217 Junction Ave Ste 2 Sturgis, SD 57785 www.curves.com

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Directory of Area Wellness Providers Simply Pilates (605) 641-7636 722 1/2 Main St. Spearfish, SD 57783 www.simplypilatesblackhills.com Spearfish Rec & Aquatics Center (605) 722-1430 122 Recreation Lane Spearfish, SD 57783 www.spearfishreccenter.com Sturgis Yoga (605) 490-7972 825 14th St Sturgis, SD 57785 www.sturgisyoga.com Upper Level Fitness (605) 645-8812 710 7th Ave. Belle Fourche, SD 57717 www.ulfitness.com

Medical Centers Belle Fourche Regional Medical Clinic (605) 892-2701 2200 13th Ave Belle Fourche, SD 57717 www.regionalhealth.com Black Hills HeathCare Center/ Sunpointe Asst (605) 723-8911 2200 13th Ave Belle Fourche, SD 57717 www.welcov.org Jen Med Prof LLC (605) 347-3684 1010 Ballpark Rd Ste 2 Sturgis, SD 57785 Massa Berry Regional Medical Clinic (605) 720-2600 890 Lazelle Street Sturgis, SD 57785 www.regionalhealth.com Queen City Regional Medical Clinic (605 )717-8595 1420 N. 10th St. Spearfish, SD 57783 www.regionalmedicalclinic.com Regional Health Physicians (605) 717-8595 353 Fairmont Blvd.

Rapid City, SD 57701

Spearfish Regional Hospital (605) 644-4000 1440 N. Main St. Spearfish, SD 57783 www.regionalhealth.com

Northern Hills Hearing Aid Center (605) 559-4327 129 W. Illinois St. Spearfish, SD 57783 www.northernhillshearing.com

Spearfish Regional Medical Clinic (605) 644-4170 1445 North Ave., Ste. 2 Spearfish, SD 57783 www.regionalmedicalclinic.com

Spearfish Regional Medical Clinic Dermatology (605) 717-8860 550 E. Colorado Blvd.

Spearfish, SD 57783 www.regionalmedicalclinic.com

Spearfish Regional Surgery Center (605) 642-3113 1316 N. 10th St. Spearfish, SD 57783 www.regionalhealth.com Sturgis Regional Hospital (605) 720-2400 949 Harmon St Sturgis, SD 57785 www.regionalhealth.com VA Black Hills Health Care System (605) 720-7170 113 Comanche Rd Sturgis, SD 57785 www.blackhills.va.gov

Medical Specialists Behavior Management Systems (605) 642-2777 623 Dahl Rd. Spearfish, SD 57783 www.behaviormanagement.org Black Hills Dermatology & Laser Surgery Centre (605) 722-9090 727 N. Main St. Spearfish, SD 57783 www.bhdermatology.com Foot Doctor: A Step Ahead (605)7 22-3668 927 E. Colorado Blvd.

Spearfish, SD 57783 www.site.astepahead-footcare.com HW & Company Consulting: Rodan & Fields (605) 641-6207 309 Canyon View Spearfish, SD 57783 www.chaught.myrandf.com

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Nutrition Center of the Nation Jusuru (605) 892-5793 10999 Water Tank Rd Belle Fourche, SD 57717 www.dreamchangebecome.com

Optometry Black Hills Vision Care & Optical (605) 892-2020 1830 5th Ave Belle Fourche, SD 57717 www.blackhillsvisioncare.com Family Optical (605) 642-0387 1420 North Ave., Ste. 1 Spearfish, SD 57783 www.familyoptical.org J&J Optical (605) 561-2020 2120 Lazelle St Sturgis, SD 57785 www.jandjoptical.com Lifetime Eyecare (605) 642-4656 1230 North Ave. PO Box 247 Spearfish, SD 57783 www.visionsource-lifetimeeye.com Mountain Valley Vision Center (605) 642-2645 1236 North Ave. Spearfish, SD 57783 www.mountainvalleyvision.com Northern Hills Eye Care (605) 347-2666 910 Harmon St Sturgis, SD 57785

Directory of Area Wellness Providers Spearfish Eye Care Center (605) 642-8430 1710 North Ave. PO Box 1050 Spearfish, SD 57783 www.spearfisheyecare.com

Pharmacies Walgreens #12906 (605)642-0650 1430 North Ave. Spearfish, SD 57783 www.walgreens.com

Physical Therapy Belle Fourche Physical Therapy (605) 723-0185 1515 5th AVE. Ste.202 Belle Fourche, SD 57717 Peak Motion Physical Therapy (605) 717-0337 737 12th St. Spearfish, SD 57783 Performance Physical Therapy (605) 722-6880 215 E. Jackson Blvd., Ste. B Spearfish, SD 57783 Sturgis Physical Therapy (605) 720-2555 1530 Junction Ave Sturgis, SD 57785

* Businesses listed here are members of the Spearfish Area, Sturgis Area and Belle Fourche Chambers of Commerce.

Salon/Spa Cost Cutters (605) 559-2678 3025 1st Ave., Ste. 5 Spearfish, SD 57783 www.costcutters.com

Advertiser ’s Index

Mane Street Salon (605) 347-3538 924 Main St Sturgis, SD 57785 Scissors 5th Avenue Salon (605) 723-4247 520 5th Avenue Belle Fourche, SD 57717 Star Nails (605)722-6328 517 N. Main St., Ste. B Spearfish, SD 57783 Twilight Salon & Spa (605) 642-8229 2525 Paramont Dr., Ste. 204 Spearfish, SD 57783

Screening Services

“A Bark in the Park”/Schuft Training...................................23 Alternative Health Care Center of the Black Hills........................27 Black Hills Arthritis Association.............................26 Dakota Rural Action...................35 Dana Dental Arts.........................10 Foot Doctor: A Step Ahead .......22 HealthSource Chiropractic of Spearfish & Gillette.............. 2-3 Hot Springs Housing...................22 j1Insoles........................................23 Mountain Valley Vision..............35 Outdoor Campus.........................13 Regional Health...........Back Cover Welcov Healthcare.......................27

Drug Screening Services, LLC (605) 723-8740 1409 5th Avenue Belle Fourche, SD 57717 www.dssdrugscreeningservices.com

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Exceptional Services,

Quality Care

Bariatrics & Weight Management

Heart and Vascular Care

Surgical and non-surgical options available for those struggling with weight issues, as well as nutritional guidance, counseling, support groups and diet programs.

Heart and vascular care covering all elements of heart health including education, prevention, diagnosis, treatment, recovery and rehabilitation.

Diabetes and Dialysis Services

Pain Management

Prevention, diagnosis, treatment and management of Type I and Type II diabetes in adults and children. Diabetes education services are offered at Rapid City and Spearfish Regional Hospitals and through our clinics. Regional Health also has dialysis centers located in Rapid City and Spearfish.

Sleep Management

Cancer Care & Treatment Inpatient and outpatient oncology services, supportive laboratory and imaging services, as well as services for related clinical research trials.

Multidisciplinary inpatient and outpatient pain management services designed to help patients manage chronic pain and lead more independent lives.

Diagnosis and treatment of patients with severe sleep disturbances, including insomnia, narcolepsy, restless leg syndrome, sleep apnea and snoring.

Regional Hospitals, Clinics and Senior Care

For a complete overview of our facilities and services, visit us online at

www.regionalhealth.com

18252-1012