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HealthSource Chiropractic Care

Get Relief from Chronic Neck Pain, Back Pain & Headaches The HealthSource offices of Spearfish and Gillette offer gentle, caring chiropractors that work side by side with friendly therapists and progressive rehab staff to get you feeling better again, quickly. Every member of our team has been educated to help you better understand “Chiropractic Care” and what it is all about. Chiropractic care is about whole body wellness. We not only focus on back pain, neck pain, headaches, sciatica, fibromyalgia and other common concerns, but also on prevention, wellness and nutrition.

muscle spasms, adhesions, pain, decreased range of motion, decreased strength, decreased flexibility, decreased endurance, poor balance, decrease coordination, and bad posture. Once we have isolated the source of your pain, eliminated it, we then fix or stabilize the injured area to keep you pain free and functioning for years to come. At that point, we are able to move forward to our “Wellness Care” phase where we can help you with all the areas of your life. Chiropractic Care is and always will be a foundation block of wellness care, but without addressing nutrition, exercise, meal planning, weight control, injury control, orthotics, and even sleep, you cannot lead the active healthy lifestyle that is obtainable.

Our approach of combining chiropractic adjustments with Progressive Rehab™ is designed to get you feeling better again and maintain the health you achieve. We know you have a choice when choosing your Chiropractor. HealthSource is always on the lookout for new therapy and nutritional products to offer the best possible chiropractic experience we can deliver. HealthSource offices utilize “Active Care”. Getting you actively involved in Progressive Rehab™ combined with chiropractic adjustments usually gets to the root of problems like: decreased mobilization, poor circulation, bad lymphatic drainage, muscle trigger points,

We look forward to creating a partnership with you and your family that includes Chiropractic and much more.

Meet Our Doctors:

Dr. Robert (Bob) L. McIntosh

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

2 Black Hills Living Well Summer/Fall 2014 |

Dr. Matt Arnio

Dr. Kari Bennett

, Eat Wellell, Move W ell! Think W

Workplace Wellness We help businesses save on health care costs, reduce lost time and reduce Workman’s Compensation premiums using on-site visits to create a wellness environment, hosting health fairs/blood draws, offering stress break massages, and more!

Wellness Individual Wellness Occupational Testing We offer a complete Health Risk Assessment with Movement Index. We perform a full body screening, starting with your area of pain, and going over your entire skeletal system. We then will look at your overall goals and wellness plans including nutrition, exercise and much more. HealthSource’s proven Wellness program will have you on your way to living better, eating smarter, and living with the vigor that you always dreamed.

We Can Help With: l l l l l l

Pre Employment Exam Drug Testing* Alcohol Testing* D.O.T. Physical Exam* Workplace Injury Relief Safety Presentations

Insurance Accepted

* Not Available at All Clinics

Call Today! | Black Hills Living Well Summer/Fall 2014




































BEEF: A HEALTHFUL CHOICE FOR ALL, By Holly Swee, RD, LN, South Dakota Beef Industry Council














WHAT ARE YOUR DREAMS IN LIFE? Guest Opinion By Lorie Eichert







Advertisers Index Alternative Health Care Center of the Black Hills Bay Leaf Café Black Hill Family Fun Tourism Guides Chicken Creek Communications HealthSource Chiropractic & Progressive Rehab Mack’s Auto Body

21 9 27 5 2-3 27

Mountain Valley Vision Nehl Dental Northern Hills Chiropractic Regional Health Spearfish Community Coalition Spearfish Rec & Aquatic Center

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28 14 11 Back Cover 17 19

Letter from the Publisher

Volume 2 • Issue 2 Published by:

132 W. Hudson Street Spearfish, SD 57783 Dee Sleep | Owner & Publisher 605.722.7028 Staff: Adam Gomez | Associate Erika Young | Associate

Dear Reader, Living well certainly involves taking care of our bodies with proper nutrition, plenty of exercise and quality medical care. It also involves challenging our minds and feeding our souls. But to truly live well, we must also think outside of ourselves and about the world around us. Will we leave this world in as good or better condition than it was before? In the pages of this magazine, we provide information and resources on how to live well in these beautiful Black Hills. We feature articles to teach you how to start your vegetables and flowers in a container for bountiful benefits or how to protect yourself from West Nile. There Dee Sleep, Publisher is an article with suggestions for things to do in the Black Hills that should be on your summer bucket list. We feature a greate recipe from the South Dakota Beef Industry Council for Firecracker Burgers with Cooling Lime Sauce, and we feature additional guest opinion pieces from life coach Lorie Eichert and Dr. Robert Kuyper. It’s an information-packed issue as usual, to say the least. And we are always on the lookout for article ideas and advertisers to make our next issue even better. If you would like to be included in the Winter/Spring 2015 issue, please let me know. And if you enjoyed this issue, please tell us and our advertisers! Visit us online anytime at and on Facebook. 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 © Copyright 2014 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: | Black Hills Living Well Summer/Fall 2014


2014 Black Hills Events 12

June 1 7 7 7-8 14 13-14 14-15 27-29 27-29

Mickelson Trail Marathon, Deadwood National Trails Day, Throughout the Black Hills Gold Rush Gravel Grinder, Spearfish Volksmarch, Crazy Horse Memorial, Custer Black Hills Mud Run, Sturgis Wild Bill Hickok Days, Deadwood Art & Wine Festival, Main Street Square, Rapid City Black Hills 100 Endurance Marathon, Sturgis Tatanka 100 Bike Race, Sturgis

July 3-6 4 12

Black Hills Roundup Rodeo, Belle Fourche Independence Day Parade & Ice Cream Social, Spearfish Spearfish Canyon Half Marathon & 5K, Spearfish

17-19 18-20 19 19-20 22-26

BAM (Bikes, Art, Music) Festival, Sturgis 43rd Annual Black Hills Corvette Classic, Spearfish Festival in the Park, Spearfish Heart of the Hills 10.4 mile run, Hill City Hills Alive Christian Music Festival, Rapid City Days of ’76, Deadwood

August 4-10

74th Annual Sturgis Motorcycle Rally 17 Leading Ladies Marathon, Spearfish 15-17 Black Hills Threshing Bee, Sturgis 16-17 Dakota Rogaining Championships, Custer State Park 21- 24 Kool Deadwood Nites, Deadwood 22-23 Wine, Brew & BBQ, Hill City 27- 9/1 Mustang Rally, Sturgis 31 Dakota Five-Oh, Spearfish

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6-7 Quilt Show & Sale, Hill City 12-13 Deadwood Jam/Wine & Brew Fest, Deadwood 13 & 20 Wine Express Into the West, 1880 Train, Hill City 20 Walking Deadwood Zombie Run, Deadwood 27 Harvest Festival, Downtown Spearfish 27 Great Downtown Pumpkin Festival, Main Street Square Rapid City 28-29 Autumn Volksmarch, Crazy Horse Memorial, Custer

October 3-4 5

Oktoberfest, Deadwood Run Crazy Horse, Crazy Horse Memorial, Custer 25 Scare in the Square, Main Street Square Rapid City 31- 11/1 Deadweird, Deadwood For more information or to add an event to the calendar, visit

What strategies might you add to your daily routine to enhance your health and well-being? Here’s some of the latest research being touted.

Tomatoes May Help Curb Depression


Summer is the season of tomoatoes – and not only are they good for your physical health, new research suggests they may benefit your mental well-being as well. In a study published in the Journal of Affective Disorders, researchers explored the relationship between different vegetables, including tomatoes and tomato products, and depressive symptoms in a community-based elderly population. After analyzing their health records, researchers found that those who included tomatoes in their diet regularly were less likely to have depression. Unlike other fruits and vegetables, when people ate tomatoes daily, the risk of depression was reduced by 52%. The study also showed that those who ate tomatoes two to six times per week were 46% less likely to develop depression than those who ate them less than once a week. This lead researchers to conclude that a tomato-rich diet may have a beneficial effect on the prevention of depressive symptoms. So, what is it about tomatoes? Tomatoes are an excellent source of the powerful antioxidant lycopene.

Lycopene is a carotenoid pigment that is protective against heart disease and some cancers (and gives tomatoes their red color). The USDA estimates that 85% of American dietary intake of lycopene comes from tomatoes and tomato products. Tomato products that are cooked (like pasta sauce, canned tomatoes, etc.) have more lycopene than fresh tomatoes. Lycopene is also found in watermelon, guava, papaya, apricots, pink grapefruit, and blood oranges.

Sleep Clears Mind, Literally We all know a good night’s sleep is an important part of a healthy lifestyle. But researchers are learning sleep may also help flush toxins from the brain. In a study using mice, researchers showed for the first time that the space between brain cells may increase during sleep, allowing the brain to flush out toxins that build up during waking hours. These results suggest a new role for sleep in health and disease. The study was funded by the National Institute of Neurological Disorders and Stroke (NINDS), part of the National Institutes of Health. “Sleep changes the cellular structure of the brain. It appears to be a completely different state,” says Maiken Nedergaard, at the University of Rochester Medical Center in New York and a leader of the study.

Their results, published in Science, show that during sleep, a plumbing system called the glymphatic system may open, letting fluid flow rapidly through the brain. Nedergaard’s lab recently discovered the glymphatic system helps control the flow of cerebrospinal fluid (CSF), a clear liquid surrounding the brain and spinal cord. The researchers studied the system by injecting dye into the CSF of mice and watching it flow through their brains while simultaneously monitoring electrical brain activity. The dye flowed rapidly when the mice were unconscious, either asleep or anesthetized. In contrast, the dye barely flowed when the same mice were awake. “We were surprised by how little flow there was into the brain when the mice were awake,” said Nedergaard. “It suggested that the space between brain cells changed greatly between conscious and unconscious states.” To test this idea, the researchers inserted electrodes into the brain to directly measure the space between brain cells. They found that the space inside the brain cells increased by 60% when the mice were asleep or anesthetized. Researchers believe the results may have broad implications for better treatment of multiple neurological disorders. And Nedergaard adds, “We need sleep. It cleans up the brain.” | Black Hills Living Well Summer/Fall 2014


Making A Difference

Spearfish Community Coalition shares messages, activities to promote drug free youth Tobacco use, alcohol, tive manner. Y.E.T. students drugs. Peer pressure can meet twice a month and oroften prompt adolescents ganize a variety of activities. and teens into experiment Additional Coalition ing with these substances – initiatives currently insometimes leading to tragic clude creating tobacco free consequences. parks and play areas. With The Spearfish commua partnership through the nity has taken a proactive CDC’s Healthy Communiapproach toward encourties ACHIEVE grant, the aging youth to stay healthy Coalition is working to and drug free. Since the create policies for tobacearly 1980’s, efforts by volco free parks, specifically unteers in the community those with children’s play have focused on messages areas. Rauterkus explains The Coalition has initiated safe, drug-free activities for youth, as this will include signage of prevention and making positive choices. In 2009, the well as community education presentations, speakers, and events designating Young Lungs at Spearfish Community Coa- for Youth Leadership and taking back prescription drugs. Play as well as community lition (SCC) was formalized enforced public policy to under a Drug Free Communities grant through the Subensure tobacco, namely smoking, is not occurring near play stance Abuse and Mental Health Services Administration structures or in public parks. (SAMHSA). Another initiative called Parents Who Host, Lose the Annually, the grant has awarded $125,000 to SCC to Most, focuses on reducing the instances of parents or adults work on building coalition capacity and reducing youth hosting parties where alcohol is present for minors. This substance abuse on a community level. In 2011, the coalieffort is in conjunction with the proposed Social Host Law tion received 501c3 nonprofit status and continues to work that was passed to become law by the 2014 state Legislature. toward independent sustainability. The Coalition has also been involved with an initiative Janelle Rauterkus served as director of SCC until May called Positive Community Norms. This effort focuses on 2014. She explains that the coalition is a volunteer driven changing community misperceptions that all kids drink, or non-profit whose mission is to mobilize the community to smoke or are in trouble, to correct perceptions that most support positive, healthy and drug free youth. The SCC’s efkids do not engage in risky behaviors. forts are guided by a board of directors and committees with Rauterkus encourages community members to get representation from community partners including business- involved with the Spearfish Community Coalition. Comes, parents, law enforcement, schools, media, youth service mittees that meet frequently include Policy, Capacity and organizations, civic/volunteer/religious organizations, health Collaboration, Social Media and Asset Building. The genercare professionals, and state and local government agencies. al coalition meets every third Tuesday at 7 am at the Spear SCC focuses on seven strategies of prevention includfish Rec Center and at noon at the Cedar House restaurant. ing information dissemination, enhancing skills, providing Raterkus says the ultimate goal is to provide a safe, pro-social support, changing physical design, reducing healthy community for our children to grow, learn and access and enhancing barriers, changing consequences, and lead in the future. She adds, “These efforts cannot be done modifying or changing policy. Through these seven stratealone. It takes many people in the community working gies, the Coalition can address individual change as well as together to succeed.” community level change, says Rauterkus. Melissa Barnett serves as the new Coalition Coordinator. The Coalition has initiated several safe, drug free activiFor more information ties for youth, as well as community education presentations, about the Spearfish community speakers, prescription drug take-back events, and Community Coalition, Youth Leadership events. Their Youth Leadership Summit visit www.SpearfishComheld on the BHSU campus in February 2014 attracted nearly or 100 middle school and high school students. find them on Facebook. The Coalition is also working with youth volunteers who You may also contact are part of the Youth Empowerment Team (Y.E. T) which Barnett at 605-717-1417 consists of youth in grades 6-12. Through this effort, the or 605-641-2550 or via Coalition is helping provide a voice to youth, teach leadership email at spfccdirector@ skills, educate, inspire and mentor Spearfish youth in a

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Stroke Warning Signs By Kindra Gordon The sooner a stroke victim gets to a hospital, the better their chances of recovery. Yet fewer than two in five people recognize the key warning signs of a stroke, according to a survey from the American Stroke Association. Here is information all of us should know: A heart attack and a stroke are not the same thing. A heart attack affects the heart muscles due to the sudden blockage of a coronary artery. A stroke occurs when blood flow to the brain is interrupted, and thus is sometimes called a “brain attack.” According to a heart attack is characterized by chest pain, whereas symptoms of a stroke relate more to brain function such as speech, vision and facial numbness. The National Institute of Neurological Disorders and Stroke (NINDS) reports that stroke is the third leading cause of death in the United States – and a leading cause of serious, long-term disability in adults. About 600,000 new strokes are reported in the U.S. each year. How can you recognize the signs of a stroke? Because stroke injures the brain, someone having a stroke may just look unaware or confused. But to minimize long-term damage to the brain, it is imperative to recognize stroke signs quickly and get treatment if possible within 60 minutes. The American Stroke Association (ASA) suggests watching for these warning signs of a stroke: l Sudden numbness or weakness of the face, arm or leg, especially on one side of the body. l Sudden confusion, trouble speaking or understanding. l Sudden trouble seeing in one or both eyes. l Sudden trouble walking, dizziness, loss of balance or coordination. l Sudden, severe headache with no known cause. The ASA has created the F.A.S.T. test, an acronym to help remember stroke symptoms. If you suspect some-

one is having a stroke, remember Face, Arms, Speech, Time (F.A.S.T.): l  Face: Ask the person to smile, does one side droop? l  Arms: Ask the person to raise both arms. Does one arm drift downward? l  Speech: Ask the person to repeat a simple sentence. Are words slurred? Can he/she repeat the sentence correctly? l  Time: If the person shows any of these symptoms, time becomes crucial. Call 911 immediately. As a bystander, what can you do if someone is having a stroke? Immediately call emergency medical help. The longer blood flow is cut off to the brain, the greater the damage. Immediate treatment can save people’s lives and enhance their chances for successful recovery. The American Stroke Association fact sheet emphasizes that you may need to be persistent in helping someone. “Expect the person to protest — denial is common. Don’t take “no” for an answer. Insist on taking prompt action,” it says. Also, note the time, so that you’ll know when the first symptoms occurred. The NINDS website reports that ischemic strokes, the most common type of strokes, can be treated with a drug called t-PA, that dissolves blood clots obstructing blood flow to the brain. The window of opportunity to start treating stroke patients is three hours, but to be evaluated and receive treatment, patients need to get to the hospital within 60 minutes. A second type of stroke is called a TIA or transient ischemic attack. The NINDS website describes this as a “warning stroke” or “mini-stroke” that produces stroke-like symptoms but no lasting damage. The short duration of these symptoms might preclude someone from seeking medical attention, but treatment of TIAs can reduce your risk of a major stroke, according to NINDS. What can you do to prevent a stroke? The NINDS website suggests

monitoring your blood pressure, tracking your cholesterol level, stop smoking, exercise regularly and find out if you should be taking a drug to reduce blood clotting. For stroke information, call the American Stroke Association at 1-888-4-STROKE or visit | Black Hills Living Well Summer/Fall 2014


Grow For It! Container gardening produces bountiful benefits By Lauren Harris Recent studies show that gardening is good for overall health: spending time raising vegetables and flowers will lower cortisol levels, limber muscles and improve your mood. Also, growing vegetables and herbs for your family to eat ensures what elements went into the growth of the produce. But what if you don’t have space in your yard for a garden? What if you don’t even have a yard? Container gardening offers a small-scale opportunity to grow what you eat, and enjoy the benefits of edible gardening without the necessity of a substantial space. Myrna Sorensen has lived in a Spearfish apartment cultivating container gardens on her patio for over 25 years. She grows multiple types of fruits and veggies in pots, including herbs, all season long. “I have a granddaughter who comes to visit every summer,” says Sorensen. “She likes to go right out on my balcony and wants to know which pots she can nibble out of.”

Contain Yourself

First, of course, select a container. Alan Leighton, owner of Plantsmyth Nursery in Rapid City, suggests that size is the first consideration. “The bigger the better when growing vegetable plants,” he advises. Allow for the size of the plant at maturity when selecting a pot. Make sure that the container has proper drainage. Drill holes in the bottom of an untreated wood vessel, or punch holes through a metal base. Casters added to a pot’s base may also help grow healthy plants by allowing easy movement of the pot to better sun-

light or out of the wind. Feel free to think outside the conventional plastic pot when choosing – plants will grow in just about anything. “Once I had an old metal watering can that developed a hole,” recalls Sorensen. “I just didn’t want to throw it away. So I filled it with soil and put a little sprig of thyme and a strawberry plant in it and it became the prettiest thing on my patio!” Next, select soil. “Use a high quality potting soil,” directs Leighton. “This is the one item on which you don’t want to skimp.” Better soil will help your plants produce a better yield. “Do not use soil from your yard,” says Janet Merkle, owner of Gage’s Gardens in Spearfish. “Earth will get compact, hard, and heavy inside a pot, and smother the roots so they can’t get air.” Instead, look for potting soil with organic-based fertilizers and nutrients. A tip from Merkle: if using a large container, place an empty smaller pot or two upside down on the inside of the larger container before filling with soil. This will take up space in the bottom, and reduce the overall weight.

Salad Bowl

With so many vegetable plants and seeds available, choices for container gardening are relatively unrestricted. “The most popular container plant choice is the tomato,” says Leighton. Most smaller-variety tomatoes are suited to containers, since they stay fairly compact, and Merkle adds that a small trellis or cage will keep the tomato plant upright. Lettuce is another popular choice, and Sorensen suggests snipping the salad-sized leaves off of the root, so that

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the plant will continue to grow new leaves for harvest. Peppers also present a fairly compact plant with big yield, as well as onions and strawberries. Cucumbers have traditionally been difficult to cultivate in containers, but Leighton advises that each year there are new selections available to the small-scale garden, with catchy names like “Bush Crop” and “Patio Snacker.” Don’t forget to go up – the sky’s the limit with beans or peas. “Green beans do beautifully in this area, grown on a trellis or a post going up to the roof,” offers Sorensen.

Herbs Alongside

Creativity added to a bit of research will design beautiful and delicious companion plantings in each container. “Just about any herbs can be grown alongside vegetables,” says Leighton, “and some can even be brought in during the winter to grow inside.” Some flowers are not only pretty on the plant but also edible and Sorensen enjoys adding homegrown violas and pansies to her salads. Chives, thyme, parsley, and basil are all popular choices when paired with tomatoes or peppers. “Try any of the mints,” says Merkle, “and lemon verbena is so fragrant and can be useful [in sachets and teas].”

Do Research

Plan to do a bit of study first; Sorenson once found out the hard way that strawberries and sage do not like to cohabitate. “That sage really did kill off all the strawberry plants,” she remembers. Merkle notes that just like any hobby, “Experimenting is the way you learn.” And most who have tried container gardening agree that the benefit – petite preparation, huge harvest – and adventure is worth the effort. Merkle concludes, “Try the easy things first, and experiment with the rest.” Lauren Harris lives in Spearfish, SD, with her family and is an avid writer and gardener.

Be Aware of Liquid Calories With Little Nutritional Value Antoccino, doppio, latte, americano, macchiato, and ristretto – these may be unfamiliar words which seem exclusive to other languages, but they all share one thing in common. They are all notable coffee beverages. In today’s society, we have numerous beverage choices, but we may not always think about how they affect our calorie intake. Beverages can account for hundreds of calories each day, depending on what you choose to drink, from high-calorie sodas to café lattes. Many of these beverages are delicious and satisfying, but have insignificant nutritional value. Sweeteners that add calories to a beverage go by many different names. Check ingredient lists for the following to see if you are drinking a sugar-sweetened beverage: Fructose, honey, high-fructose corn syrup, sucrose, dextrose, corn syrup and sugar. Try these tips to help make wise beverage choices: l  F  or easy access, keep a pitcher of water in the refrigerator.

l  Enjoy a glass of water with a splash of lemon, lime or juice. l  Get back to the basics and drink your coffee black or order a plain cup with fat-free milk and artificial sweetener. l Consider drinking unsweetened tea, hot or cold. l Skip the whipped cream on top of coffee drinks; it adds calories and fat. l If you want a smoothie, hold the sugar. Many smoothies contain added sugar in addition to the sugar naturally found in smoothie ingredients, such as fruit, juice or yogurt. | Black Hills Living Well Summer/Fall 2014


Bay Leaf Bliss

This special Spearfish restaurant is dedicated to offering healthy, fresh and flavorful fare. By Kindra Gordon Foodies know that a “bay leaf ” can be the perfect ingredient to flavor soups, stews, vegetables and meats. In Spearfish, food aficionados will find a unique restaurant that’s been adding flavor to the community for more than two decades – the Bay Leaf Café. The menu touts a range of items with health – and variety – in mind: from Mediterranean and vegetarian specialties to creative soups, salads and sandwiches. Evening entrees feature an enticing offering of steak, seafood, pasta, Wyoming lamb and a variety of native game including elk, buffalo and walleye. “We hope that the Bay Leaf Café exemplifies character with the spirit of keeping healthy and energizing food available for people to love and enjoy,” says Taffy Tucker, who established the Bay Leaf Café with partner French Bryan in 1993. Taffy handles the office and French, as president of the corporation, mostly enjoys domain over the kitchen, but keeps his eye on all aspects of the business.

Spice of Life

Taffy, a Deadwood native, and French, who was raised on a dairy and beef farm near Spearfish, met when they were both students at Black Hills State University in the late 1960s. Although Taffy went to school for a teaching degree, she always had a business sense and started her working career in banking. French had a passion for food early on. As the middle child of five kids, he says he became his mom’s kitchen helper – which he preferred to working outside. He credits his career as a chef to his “love for eating.” The duo were married in 1970 and in 1975 opened their first restaurant in Deadwood – the Franklin Dining Room in the historic Franklin Hotel. They also owned one-third of the Franklin and were part of much of its restoration. As time went on, Taffy and French divorced but have remained friends – and business partners – carrying through with their vision for the Bay Leaf Cafe. They sold their exclusive lease for the Franklin Dining Room to the Franklin Hotel in 1992 (and later sold their ownership of the Franklin Hotel in 2005). In January 1993, they bought what French calls the “ugliest building” in Spearfish at that time. It was the historic Queen City Hotel built in 1892 one block off Main Street. While Taffy and French knew the building held potential, it was condemned when they bought it and in need of extensive restoration. They were up to the task. Taffy explains that coming from Deadwood and being life-long residents of the Northern Hill, the building’s historic roots were an important aspect of the new restaurant venture for them. They lifted the building to put a foundation under it. The building was

French Bryant and Taffy Tucker have been providing hospitality in the Northern Hills for almost 40 years. completely revamped inside and out really keeping only the bones of the building. New stained glass transom windows were added to the front of the building and an antique front door was located to bring the front of the building to a historically correct style. In the years since the restaurant has opened three apartments have been created from the tiny sleeping rooms that were original to the Queen City Hotel. French currently resides in one of the apartments – which keeps him close to the kitchen. Today, the building is the only remaining two-story false-fronted downtown building in Spearfish constructed before 1900. During eight months of construction, Taffy says their renovation lent itself to great business promotion with a steady stream of people stopping to ask “What are you doing?”

A Love Of Food

In August 1993, during the annual Sturgis Motorcycle Rally, the Bay Leaf Café opened its doors with a commitment to offering a refreshing menu for the region. Over the past 21 years, they’ve lived up to that reputation and take pride in a menu with an eclectic selection of locally grown seasonal vegetables, regional favorites such as trout, walleye, elk and buffalo entrees and delectable desserts. “One of the most frequent compliments we get is that this restaurant ‘doesn’t feel like it’s in South Dakota,’” says Taffy, who says they’ve been very intentional about being different and unique from the atmosphere to their menu. As examples, she shares that they chose not to have carpet in the restaurant and minimal fabrics to minimize any lingering cooking smells as well as to reduce allergens for

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patrons. They also do not use air-fresheners and have been a non-smoking restaurant – the first in Spearfish – since the day they opened. “What you smell when you walk in is what’s cooking in the kitchen that day,” Taffy says. She credits French for the wonderful food, saying, “He loves what he does. The reason the food is so good is because it takes on his attitude of intentionally making it good.”

Dinner Rolls

In honor of his mother who taught him to cook, French still uses her dinner roll recipe – now with whole wheat. His dedication to the restaurant is evident in those dinner rolls – Taffy shares that every roll served at the Bay Leaf Café is made by French. Another secret weapon in the kitchen is French’s brother Johnny who does all of the food buying for the restaurant – and occasionally assists as chef. Taffy credits Johnny for procuring the best quality food – and price – for their 63-seat restaurant. “One of the most difficult things in this business is competing with national chains and national contracts for food,” she explains. She adds, “We don’t want to be a big restaurant; we strive for that healthy, bistro feeling; and we are here in Spearfish because we love being here.” In addition to the food, Taffy and French enjoy supporting the arts. They occasionally feature entertainment by locals who have created their own style of music, and the walls of the restaurant are adorned with a changing selection of art work offered for sale by local artists. In July and August, a special art exhibit called CONNECTED is featured at the Bay Leaf with coordination by Rapid City’s Marie Louise Tesch to encourage local artists to display and sell their work. Tucker says, “We sell an amazing amount of art.” Next door and attached to the café, French and Taffy also own the Carriage Room which is used to host private parties, receptions, special meals for motor coach tours and business engagements. Catering events is an important part of their business. Taffy operates two additional businesses, a step-on guide service for bus tours called Guides To Go and she is an licensed minister who presides as an officiant at weddings in a variety of settings – from the local park to hot air balloons. What’s next for the Bay Leaf Café? Taffy says both she and French enjoy what they do. She concludes, “Neither one of us are very good at looking at the end of the rainbow. We enjoy the color of the rainbow where we are.”

Bay Leaf Favorites What’s your favorite meal at the Bay Leaf Café? We just had to ask Taffy and French what they enjoy most on the menu – and they gave the same answer: the Greek Moussaka. It features lamb and eggplant topped with a rich béchamel sauce and served with a small Greek salad and pita chips. Taffy calls it her “comfort food.” French says Mediterranean fare is especially popular with the gyros also being a customer favorite. Throughout the year, the Bay Leaf Café hosts several special dinner events including Valentine’s Day, Easter, Mother’s Day and Seafood Extravaganzas. They are considering adding monthly ethnic feature events in the near future as well. Keep up with the Bay Leaf Café’s menu and event features via where you can sign up for their e-newsletter and follow them on Facebook.

From the atmosphere to the menu, French and Taffy have been very intentional about the Bay Leaf Café being different and unique than other restaurants in the area. | Black Hills Living Well Summer/Fall 2014


Five Things To Know About Probiotics Perhaps you’ve heard people talk about probiotics – what are they and what do they do? Here are five things you need to know: 1. Probiotics are live microorganisms that are similar to beneficial microorganisms found in the gastrointestinal tract, or gut. Probiotics are also called ‘friendly bacteria’ or ‘good bacteria.’ These friendly bacteria perform many functions; they aid in digestion, enhance immunity, help regulate hormone balance, and guard against food poisoning. The natural bacteria also synthesize essential nutrients like vitamin K, vitamin B12, and biotin, as well as short chain fatty acids. Medications, stress, and poor diet can affect the balance of bacteria in our gut – sometimes causing the good bacteria to get wiped out. 2. Where can you find probiotics? Probiotics and probiotic rich foods can be found in the refrigerated dairy products section and include products such as yogurts, some cottage cheese, other fermented beverages such as kombucha, sauerkraut, kimchi, and more. Probiotics are also available as nutritional supplements. 3. “Live Active Culture,” is key. Look for this statement on the product seal, especially with yogurt, kefir and cottage cheeses. This guarantees at least 108 viable (live) lactic acid bacteria per gram in refrigerated products and 107 for frozen. Also, check for the expiration date; the older the product the less live cultures. Most brands will name the bacterium and health benefit. 4. The fermentation process is documented in Middle Eastern civilizations as far back as 2,000 BC. The health promoting properties of yogurt and other fermented foods

have only recently been discovered and continue to be researched. 5. Prebiotics are key to probiotic success. Prebiotics are the substances in foods that promote the growth and feed the healthy bacteria. The most prevalent forms of prebiotics are soluble fibers. Our bodies cannot digest prebiotics, but the good (lactic acid) bacteria in our gut can digest them for energy. Once digested, the byproducts are used to support the intestinal walls as well as the growth of beneficial bacteria. Fructooligosaccharides (FOS) are prebiotics widely available in plant foods. They are found in many fruits and vegetables, including: broccoli, kale, green cabbage, onions, leeks, garlic, artichoke, bananas, oranges, whole wheat, oats, barley, rye, chicory root, flax, and berries. A probiotic dosage of about 5 billion units is most commonly recommended for daily health maintenance and 15 billion-20 billion when you are treating a specific condition. Although the Food and Drug Administration has not approved any health claims for probiotics, some studies are starting to confirm their benefits. A study published in March in the journal Pediatrics determined that the probiotic Lactobacillus reuteri helped substantially reduce episodes of diarrhea and respiratory tract infections among children in a daycare setting. Additionally, the number of doctor visits, antibiotic use, absenteeism from day school and parental absenteeism from work were significantly reduced among those in the study who took the L. reuteri probiotic. Source:

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Foods That Benefit Your Skin When summer is in full swing, most of us look for ways to enjoy the outdoors, and get a small amount of sun for our dose of vitamin D. But, we also want to protect our skin from the elements. recently shared tips for protecting your skin during the summer months – and year round – with foods. Vitamin C rich foods, especially strawberries, can help keep your skin glowing and bright. The reason: Vitamin C is an important building block for collagen, which supports the underlying structure of your skin. Just 1 cup of delicious strawberries contains over 100% of your daily vitamin C recommendation. Other vitamin C rich foods include: bell peppers, broccoli, pineapple, kiwis, kale, oranges, and other fruits and vegetables. Soy is another food that helps protect against UV damage. Rich in isoflavones, edamame and other soy foods will not only work to protect against UV light damage, but also boost collagen, helping to keep skin wrinkle free. Additionally, red foods like tomatoes, especially cooked, provide lycopene which has demonstrated effects in protecting skin from sunburn. What else is important for glowing skin? Omega-3 fatty acids help keep our cells communicating properly as well as making sure our skin is hydrated and smooth. Great sources include walnuts, flax seeds, chia seeds, sardines, and salmon. Also think onions, apples, sage, parsley and citrus – what do they have in common? Quercetin which is an antioxidant that provides some

protection from the “burning” UVB rays. Quercetin also acts like an antihistamine and an anti-inflammatory, which could keep skin irritation at bay. Lastly, stay hydrated! Make sure you get plenty of water. Skin cells contain mostly water, and if you’re dehydrated, skin can look and feel dry. Water with fresh squeezed lemon, and herbal tea are two great choices to stay hydrated. Green tea is rich in antioxidants that work to decrease inflammation and protect cell membranes. Some studies have demonstrated that tea may also reduce the damage of sunburns and overexposure to ultraviolet light.

Gardening: Good For You Gardening can help stress and anxiety melt away, according to reserachers. Spending time outside in a green space can renew your capacity to focus and be productive. Research also suggests that it can lower your levels of the stress hormone cortisol, according to a University of Illinois study. Additionally, a Norwegian study revealed that gardening for half an hour was better at relieving stress than reading for the same amount of time. Another bonus, gardening burns 250 calories an hour. And, it’s been shown that growing your own produce also encourages you to move more and eat more fruits and vegetables.

How to obtain youthful glow from makeup “Less is more,” when it comes to makeup, says Samantha Finkbeiner, an esthetician at Accents Salon & Day Spa in Spearfish. Finkbeiner shares these tips for makeup application: l When using foundation stay away from the deeper creases. She suggests simply spot treating any discolored areas or blemishes with foundation. l Use a foundation color that is one shade lighter than your skin to brighten just the center of your face and the eye area. She also offers this hint: when doing the eyes, just do the inner corners and blend out, because too much under the eyes can make you look older. l Comb and fill in the brows. Then highlight above and below the eyebrow to define the shape even more. l Apply a suitable blush to your skin tone on the apples of your cheeks and blend out. l Dab a tiny bit of olive oil on the cheeks temples, neck, and lips for a youthful dewy finish. l Finish with your favorite mascara. After all, thick full lashes are key to a youthful appearance, says Finkbeiner. Finkbeiner says the newest makeup tool in the cosmetics world is the airbrush makeup machine. As a new mom, Finkbeiner says applying makeup with the machine is a time saver, produces great results, and is also a healthier way to apply makeup to the skin. She offers tutorials on the airbrush makeup application at Accents Salon & Day Spa. | Black Hills Living Well Summer/Fall 2014


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What are your dreams in life? Listening to our inner voice can be a powerful guide

By Lorie Eichert


I encourage you to

What are dreams take a minute and made of? Some say fantasy try to recall what it – wishing for what you may never have. They say, was that you wanted “Oh those are just silly to be/do/have when pipe dreams.” Some say you were age 5. I dreams are simple day can guess that it was dreams – you know the kind: instead of processnot being a banker ing that pile of paperwork driving a Lexus, or we stare out the window that is was not being with a blank stare thinking about playing on the a bill collector stuck beach with our children in a cubical with an or fishing in the Big Horn electronic device Mountains of Wyoming. attached to your Some might say dreams are made up of goals that head nine hours aren’t quite realistic. Some a day. say goals are dreams with Lorie Eichert always wanted to be a performer. action steps. But what if I telling stories in a way that told you that dreams are the motivates people to make changes in their lives. plan God has for us put into a visual form. When we were children and played make believe (pretend) – you know the kind of things like doctor (healer); or house with the mommy and daddy who were loving/nurturing (caregiver); or movie star/singer (performer); or some of us may have even pretended to be animals (all knowing). I encourage you to take a minute and try to recall what it was that you wanted to be/do/have when you were age 5. I can guess that it was not being a banker driving a Lexus, or that is was not being a bill collector stuck in a cubical with an electronic device attached to your head nine hours a day. I personally always wanted to be either the performer – I have cassette tapes of me trying to sing Delta Dawn like Tanya Tucker – or the master to whichever animal my sister chose to be. She says I’m still bossy to this day – go figure. It does explain why I am self-employed; I didn’t make a very good employee It hasn’t been all that long ago that I was able to reconnect with my dream: to be a performer. Now I know that I can’t sing, dance or play any sort of musical instrument, but I can speak. I absolutely love to be in front of an audience

My dream is to travel all over the world telling my stories and teaching tired, burned-out adults how to play. It is my plan to be on a stage, in front of millions of people speaking – God’s plan for me put into visual form. I know each and every one of you has a different motivator. Some of you need inspiration; some need a reason to just get out of bed in the mornings. Some of you have given up – you just settled for what life has handed you. Well, let me kick your butt back to what’s real. God has a plan for you, and who are you to play small? You have everything you need to accomplish your dreams! It’s really true. He would not allow you to dream it – think it – if He wasn’t going to give you the tools to accomplish it. So, take the first step, learn to dream again and see what life has waiting for you. Lorie Eichert has a passion for helping others. As a speaker and personal life coach, she works with individuals to help them realize their own ‘aha moment.’ Learn more at www.

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Protect Yourself From West Nile

Older adults more likely to develop serious problems from disease


Enjoying outdoor activities is a great summer – particularly after a long winter of being cooped up inside. But pesky mosquitos can also be a part of summer – and some precautions should be taken to protect against the mosquito-borne virus known as West Nile Virus (WNV). In 2012, South Dakota had 203 human cases and 3 deaths attributed to WNV. Those three victims were all over the age of 70. West Nile Virus cases typically peak in August. Most people who are infected with WNV either have no symptoms or a mild illness such as a fever, headache or body aches before fully recovering. Some people might develop a mild rash or swollen lymph glands. In a few individuals, especially older adults, West Nile Virus can cause encephalitis (inflammation of the brain) or meningitis (inflammation of the membrane around the brain and spinal cord). We are all at risk of being bitten by a hungry mosquito and acquiring the West Nile Virus, but older adults are more likely to develop serious problems. As a person ages, their immune system does not function as well as it did in their youth. Also, an older person with other health problems might not be able to fight the infection as well. In short, people who are older than

Mosquitos spread the West Nile Virus through their bite. 50, or those who have conditions that weaken their immune systems, have a greater risk of death from WNV. Outdoor activities don’t need to be avoided if precautions are taken. Mosquitos are most active from dusk to dawn, when the wind is relatively calm, but will bite during the day as well. Wearing long pants and longsleeve shirts and using EPA-approved repellent that contains DEET (at least 20%) or Picaridin are good ways to protect from hungry mosquitos. Use these products as directed. Homeowners are encouraged to

eliminate mosquito breeding grounds from their property. These insects lay eggs in standing or slow-moving water. In neighborhoods, standing water can accumulate in unused tires, trash cans and other containers like flower pots. Kids’ swimming pools or pool covers that collect rain are also potential hazards. It is recommended to change bird-bath water and outdoor pet dishes at least once a week. Mosquitos will try to enter a home as well, so screens on doors and windows should be checked, repaired and maintained. Source: SDSU Extension | Black Hills Living Well Summer/Fall 2014


Enjoy Outdoor Fitness There are many options for staying active.


Having a gym membership can often help people develop a routine for exercise. But in the summer and fall it’s nice to get outdoors to stay active. Andt, by having a schedule – and being diligent – a home exercise program can still be an effective way to stay in shape. A well-rounded home exercise program should include the following components: Cardiovascular training: For example, walking, jogging, running, biking, hiking and swimming. A total of 150 minutes of moderate physical activity or 70 minutes of vigorous physical activity is recommended each week. Resistance training: For example, lifting weights, body weight exercises or yoga. Two or three days of resistance training on non-consecutive days is recommended per week. Flexibility: For example, stretching each muscle group or yoga. Stretching on most or all days per week is recommended. Balance: For example, stances that challenge your balance, yoga, or tai chi. Two days of balance training should be incorporated per week. With those components in mind, the following tips can also help you form a well-rounded exercise program. Walk: Walking only requires one piece of equipment – tennis shoes. 30 minutes of brisk walking per day can help you work towards the recommended guidelines of 150 minutes moderate physical activity per week.

Use technology: If you have access to the internet, a wide array of exercise videos can be found. From yoga to Zumba, technology offers a way to try a variety of different things. Invest: Investing in some “home” gym equipment can be very beneficial. Finding a great deal on a set of free weights or resistance bands can be all you need to revamp your workout outside the gym. A great place to find some deals on home gym equipment is rummage sales. Explore your community: Many communities have multiple parks or outdoor recreational areas. Spend some time exploring these parks to find different walking, biking or running paths. Some parks have circuit training built in to the path and offer instructions for different exercises. Become one with nature: Take advantage of nature’s beauty when it is warm or cold. When it is warm, swim at the lake, canoe the river, hike some hills, or explore state parks. During the colder, snowy months, bundle up and cross country or downhill ski, snowshoe or go sledding. Getting a great workout – outside of a gym – can be accomplished by trying a few news things and creating a structured workout plan. Source: SDSU Extension

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Recommended Reads:

Take these Steps to a New You It’s never too late for a new beginning, believes Christian speaker and author Joyce Meyer. In her newest book You Can Begin Again, she points to that theme throughout the Bible, in which God turns tragic endings into new beginnings. If you’re stuck in a rut, disappointed by an outcome, struggling in a relationship, or unsure about the future, Meyer’s inspiring stories, Scriptural principles, and her classic practical approach, will demonstrates that God isn’t done with you yet. Another self-improvement book earning acclaim is Small Move, Big Change by Caroline Arnold. Via a mix of research evidence and practical examples from her experience as a technology leader on Wall Street, Arnold provides compelling advice for motivating ourselves to save more, eat less, get organized, boost our willpower, and even keep our New Year’s resolutions. Arnold advocates making “microresolutions” to transform your life permanently.

A life of well-being, wisdom and wonder is the theme of Arianna Huffington’s newest release titled: Thrive. As the cofounder and editor-in-chief of the Huffington Post Media Group, Huffington has learned from her own personal experience that climbing the ladder of success in pursuit of money and power, often means sacrificing health and well-being, and missing out on meaningful opportunities to give back. Huffington likens the drive for money and power to two legs of a three-legged stool, noting they may hold us up temporarily, but sooner or later we’re going to topple over. She suggests we need a third leg – a third metric for defining success – to truly thrive. That third metric, she writes in Thrive, includes our well-being, our ability to draw on our intuition and inner wisdom, our sense of wonder, and our capacity for compassion and giving. | Black Hills Living Well Summer/Fall 2014


Black Hills Summer Bucket List Ride a Bike. The Mickelson Trail offers over 100 miles of peaceful trails. Many local bike shops offer rentals. Cool off in a Cave. Jewel Cave, Wind Cave, Rushmore Cave and several others feature underground adventures and stay a cool 50 degrees year-round. Picnic at a Park. City parks provide playgrounds, tennis courts, volleyball and horseshoes. Spearfish City Park provides the added bonus of a creek to splash around in and the D.C. Booth Fish Hatchery next door. Marvel at a Museum. If it’s too hot (or rainy) outside, head to a Black Hills museum. The Adams House and Museum and Days of 76 Museum are in Deadwood; Sturgis offers the Motorcycle Museum; Spearfish has the High Plains Western Heritage Center;

Belle Fourche boasts the Center of the Nation Monument and Tri-State Museum; Rapid City has the Journey Museum – and the list could go on!

Take a Hike. Spearfish Canyon, Lookout Mountain, Devils Tower, Bear Butte and Harney Peak all offer good trail options.

Strategies to Rev Up Your Metabolism Your metabolism is like a fire: If you don’t add wood, your metabolism will die down. Therefore, eating regularly – and eating the right foods – can help fuel your body and your metabolism running. Most importantly, eating breakfast can make a huge difference in boosting your metabolism. A good breakfast should include carbs, protein, and a fruit or vegetable – such as a bowl of oatmeal with Greek yogurt and berries. Then, continue to eat every three to four hours. Six foods that can help speed up metabolism include: Green Tea: Studies have shown that people who drink about 24 ounces per day of green tea burn 70 to 100 more calories per day due to the antioxidants called catechins. You are best to brew your own green tea because bottled green teas may be diluted with water or have a lot of sugar. Coffee: Research shows that the caffeine in one cup of coffee can temporarily increase metabolism by 15%. Whole grains: High-fiber foods take your body longer to digest, which helps speed up metabolism due to the thermic effect of food. Whole grains like brown rice, oats, qui-

noa, and barley are very high in fiber. For packaged foods, make sure that the words ‘whole grain’ appear in the ingredient label and don’t fall for the word ‘multi-grain.’ Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts are especially high in fiber. Your body works hard to digest all vegetables, which ups your metabolic rate. Raspberries: Any fruits with edible seeds or skin like raspberries, blackberries, and pears are especially high in fiber. Chiles: Spicy foods from hot peppers to chili powder have capsaicin, which has been shown to increase the release of adrenaline and raise body temperature. When your body temperature goes up, it speeds up the metabolism. Adding a small spicy element (like salsa or jalapenos) to each meal is a good way to get this benefit. Cold Water: Drinking five to eight glasses per day of very cold water helps speed up the metabolism because your body has to use energy to warm the water back up to your normal body temperature, 98 degrees. Source:

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Products We Love For Summer Freezable Cooler Have a long car trip planned or just want to keep lunch cold for a picnic at the park? Try a PackIt freezable cooler – which keeps food and drinks cold for up to 10 hours with no need for icepacks! Available in a variety of colors and sizes, from sandwich bag and wine bottle bag to picnic bag and shopping bag. The PackIt makes eating healthier easier. Shop at

has been found and where it is. Then the two parties can arranges to make the exchange. For nonliving items, FinderCodes employs FedEx’s Re-TurnIt program to provide anonymous shipping back to the owner. All a finder has to do is take the lost object to a FedEx store, and the owner pays a discounted shipping rate to be reunited with their lost item. Learn more at

Ergonomic Gardening Don’t let arthritis slow down your gardening efforts. Radius Garden has designed a new line of ergonomic hand tools that maximize your power and comfort while minimizing hand and wrist stress. Products include their patent-pending technology for “Natural Radius Grip” for hand tools, a handle that sets your wrist and hand in a natural, neutral position allowing you to garden more without injury. They also offer the “O” handle that makes longer tools safer and easier to use. They are earning praise from gardeners everywhere who say, “Once you try these products, you will never go back to traditional tools.” Learn more at

Neck & Foot Massagers For a stiff neck, the Real-Ease neck and shoulder relaxer cradles the neck at the base of the skull. Lie back onto it until you feel your neck and back muscles relax. Roll your feet over the “Pinky” Pilates Ball to release tension in the arch, heel and ball of your feet. Keep it under your desk for mid-day foot relief, or use it to press out knots in calves, quads and hamstrings. Both products available from

High Tech Pet Collars If you’ve got a pet that tends to wander off, you many need the Barkcode collar. It features a scannable code that immediately brings up your pet’s profile, contact numbers and medical information online. The company also offers a variety of pet tags that have the scannable ID code, as well as pet collars that can be personalized. Shop at Never Lose Anything Again FinderCodes, a QR-code based system of waterproof and tear-resistant stick-on labels, are perfect for items like key chains, laptops, phones, luggage – and pet tags. A stranger who finds a pet – or anything else with a FinderCodes tag can scan the code with a smartphone. The owner is automatically sent a text or email notifying them that their item | Black Hills Living Well Summer/Fall 2014


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Gone Fishin’

For fun & fitness, try fly fishing By Lauren Harris If a Black Hills friend tells you his (or her) healthy hobby makes them a frequent flyer, don’t assume it involves an airplane. The sport of fly fishing offers heart-racing excitement, great exercise, and is a stress-buster, all at the same time. And anyone can participate. “When you play a game of checkers, you get the same outcome, every time. Fly fishing isn’t like that,” says David Gamet of Dakota Angler and Outfitter in Rapid City. “You are always perfecting your skill level. The sport allows you to challenge yourself; it never gets old.” Due to changing seasons, insect population variations, and restless fish, Gamet says that the thrill of the catch is enjoyable whether shared with a fellow caster or alone. “You keep gravitating toward more difficult fish, more difficult waters. It stays young and crisp, because every day is a new challenge,” he says.

Pole Position

Gamet has been fly fishing since he was a teenager, but he says that people generally stereotype the sport as too difficult to learn. “There used to be a frustratingly steep learning curve, but now, modern equipment is a lot more user- friendly.” Tenkara is a Japanese long pole method, which only uses a line, a fly, and a rod similar to a bamboo cane. Gamet describes Tenkara as mixing new and traditional techniques, which is perfect for wide streams or small rivers, such as those in the Black Hills. “It’s also less complicated, and makes it easier for a beginner to progress to a fly rod,” Gamet explains.

Right Tie for Occasion

Mike Delahoyde of Spearfish started fly fishing at 6 years of age. “My dad took me to Spearfish Creek at the City Campground, and I caught my first trout. From then on I was hooked.” Delahoyde originally became attracted to the challenge of tying his own flies – basically a small hook with added feathers, synthetic fiber, or deer hair intended to mimic an insect – because of the basic yet complex science of the life cycle. “I knew fish are hungry sometimes, but they’re not hungry 24 hours a day,” he says, “so I wanted to know how I could entice a fish to eat when he’s not hungry.” He practices the etymological aspect of fly fishing by collecting samples of bugs from local streams, taking them home, and studying their design. He then duplicates the native insect patterns and sizes, adds the correct amount of weight, and continues to research the competition. “I look

around at insects where I want to catch fish, and then I might make the legs a little longer on my stonefly tie to make it more appealing than a real one,” Delahoyde explains. Knowing fish varieties, even within the trout family, is additional insight important to the hobby. South Dakota Department of Game, Fish and Parks estimates that approximately eight hundred miles of stream and twenty-two reservoirs in the Black Hills support trout. Casting the right tie might bring in a brook trout, brown trout, splake, or a rainbow trout, which Delahoyde describes as a more “prestigious” catch. Select ties based on the location of the water source and the desired objective fish type.

Welcome Workout

Fly fishing presents yet another beneficial angle to anglers. Gamet portrays the sport as vigorous exercise rather than sedentary. “Rod and reel fishing means basically to hold your pole, sit back into a lawn chair, and pop a brew, but with fly fishing, you are walking through a stream with the current pushing at your legs, constantly moving your arms and hands while presenting flies to a trout.” Even fly fishing in a lake requires the exercise of rowing out to deeper water before the casting begins. Also be prepared to handle the fish properly for a catchand-release, which Gamet suggests is the preferred method of truly enjoying the experience. “Catch and release puts the fish back for the next guy to have fun,” he says.

Catch of the Day

Due to the topographical and hydrological features of the Black Hills, SDGF&P proposes a rule-of-thumb guide for choosing a fishing spot in this area: “If it looks like there is enough water for a trout to swim, then the stream or lake is worth fishing.” Delahoyde adds that fishing – with a license, of course – is unrestricted recreation anytime. “In the Black Hills, you can fly fish 365 days of the year. On a nice fall day, throw insulated waders on and take the family for a great day of fun.” Still unsure about giving the sport a try? In Gamet’s experience, local people often take up fly fishing for the beneficial relaxation and stress release. “You enter a different time zone, once you enter the creek,” he says. “Nature pulls you in and you get lost in the experience.” No air travel required. Lauren Harris and her family live in Spearfish and enjoy being outdoors in the Black Hills. | Black Hills Living Well Summer/Fall 2014


Today’s Beef: A Healthful Beef Choice for All By Holly Swee, RD, LN South Dakota Beef Industry Council


Farmers and ranchers have been producing wholesome, safe and nutritious beef across the United States for hundreds of years. Today you will find a variety of beef choices from which to choose. Many people ask the question, “Which beef choice is best for me?” Sometimes we need to take a step back and ask another question: “Why are there so many choices of beef available?” Although many believe it’s because of consumer demand, which is partially true, another reason is because farmers and ranchers raise beef in different parts of the country and not all land and agriculture feed sources are the same from region to region. Thus, different areas are better suited for different production practices. Farmers and ranchers are good stewards of their resources and animals, and they strive to enhance their operations by looking for ways to make improvements using science-based solutions for food safety and sustainability reasons. Today’s beef choices, such as grain-finished, grass-finished, natural and certified organic, are options to meet your personal needs. There is no one choice that’s more safe or more nutritious. The main point to remember is all beef, no matter what type, is a wholesome and nutritious meal option that can be prepared in minutes. Here’s a great site to help navigate beef choice: http://www.beefitswhatsfordinner. com/choicesofbeef.aspx In addition to providing a variety of choices, many farmers, ranchers, packers, processors, retailers and research-

For less than 170n calories per 3-ounce serving, beef provides 10 essential nutrients our bodies need to stay healthy every day including selenium, choline, zinc, vitamin B12 and healthy fats. ers have worked together to help shape the evolution of lean beef by making it even more lean. Lean beef is more widely available in the United States today because of many changes during the past 40 years in cattle breeding and management practices, as well as retail trimming. Many of these changes were driven by changing dietary recommendations and consumer preferences. The government’s 2010 Dietary Guidelines for Americans and leading health organizations recognize lean meat as a nutrient-rich food and recommend it as part of a healthful diet. For less than 170 calories per 3-ounce serving, beef provides 10 essential nutrients our bodies need to stay healthy every day. Next time you enjoy a delicious burger remember a

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few of the many “hidden” nutrients which provide multiple body benefits: Selenium: As an excellent source of selenium, one 3-ounce serving of beef provides 40% of your daily needs. Recent studies have found adequate intake of selenium may reduce the risk of heart disease and certain types of cancers. Choline: As an essential nutrient for humans, choline plays a vital role in cognition and long- and short-term memory functions. Beef provides 16% of the Daily Value (DV) for choline. Zinc: Beef provides 36% of the DV for zinc – equivalent to 10 cups of cooked, sliced carrots. Zinc is essential for proper growth and health and also plays a key role in healing wounds. Vitamin B12: Essential for proper brain and nervous system function, vitamin B12 is naturally available only

from animal foods. Beef is an excellent source, providing 44 percent of the DV. Healthy Fats: Yep, you read that right. Half of the fatty acids in beef are monounsaturated, the same type of fatty acids found in olive oil and championed for their heart-healthy properties. In addition, approximately one-third of the saturated fat in beef is stearic acid. Studies have shown that stearic acid does not raise blood cholesterol levels like other saturated fatty acids do. For more specific information about beef choices visit There you will find answers to questions about beef and wonderful recipe ideas.

Firecracker Burgers with Cooling Lime Sauce These burgers are spiced with curry powder and Caribbean jerk seasoning and topped with a refreshing sauce of yogurt and lime. Ingredients: 1-1/2 pounds ground beef 6 sesame seed sandwich rolls, split, toasted 1 cup watercress or mixed spring greens Seasoning: 1 tablespoon curry powder 1 tablespoon Caribbean jerk seasoning 1 teaspoon salt Sauce: 1/2 cup reduced-fat mayonnaise 1/4 cup low-fat plain yogurt 1 tablespoon fresh lime juice 2 teaspoons grated lime peel 1/4 teaspoon salt

Today’s beef choices, such as grain-finished, grass-finished, natural and certified organic, are options to meet your personal needs. There is no one choice that’s more safe or more nutritious. Total Recipe Time: 35 minutes | Makes 6 servings Cooking Instructions Combine ground beef and seasoning ingredients in large bowl, mixing lightly but thoroughly. Shape into six 1/2-inch thick patties. Place patties on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 7 to 9 minutes) until instant-read thermometer inserted horizontally into center registers 160°F, turning occasionally. Meanwhile, combine sauce ingredients in small bowl; set aside. Spread sauce on cut sides of rolls. Place one burger on bottom half of each roll; top evenly with watercress. Close sandwiches. Nutrition Information Per serving, using 95% lean ground beef: 404 calories; 12 g fat; 65 mg cholesterol; 1278 mg sodium; 43 g carbohydrate; 1.4 g fiber; 28 g protein

Did you know?

More than 90 percent of adolescent girls surveyed consumed about five times the recommended maximum intakes of solid fat and added sugars. This study also found that adolescent girls did not consume the recommended amounts of fruit, vegetables and dairy, and three out of four consumed less than recommended amounts in the Protein Foods group.

Help adolescent girls get the nutrients they need by encouraging the pairing of fruits and vegetables with meats and dairy. Lean beef, with its 10 essential nutrients, is a perfect protein partner for fruits, vegetables and whole grains to nourish growing bodies and minds.

• Moore LL, Singer MR, Qureshi MM, Bradlee ML, Daniels SR. Food Group Intake and Micronutrient Adequacy in Adolescent Girls. Nutrients 2012; 4:1692-708. • U.S. Department of Agriculture, Agricultural Research Service, 2012. USDA Nutrient Database for Standard Reference, Release 25. Nutrient Data Laboratory homepage www.ars.

To find healthy, nutrient-rich beef recipes visit www. | Black Hills Living Well Summer/Fall 2014


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True Health Care: The Future for America

By Dr. Robert Kuyper


According to the World Health Organization, America spent more on health care per capita ($8,608), and more on health care as percentage of its gross domestic product (17.2%), than any other nation. You might think that America ranks number one in overall health care in the world, but it doesn’t. America ranks 37 out of 190 countries, and of the 17 developed countries America ranks near-highest in prevalence of infant mortality, heart and lung disease, sexually transmitted infections, adolescent pregnancies, injuries, homicides, and disability according to the National Institutes of Health. So the question is, ‘Does America truly provide health care, or is it really sick care?’ If you are looking for true health care, it is essential to find a health care provider or clinic that promotes total health and wellness rather than just treating symptoms. Research shows that there are five different areas of health which need to be addressed to achieve optimal health: Nutrition, Physical Fitness, Spinal Health, Emotions and Toxic Loads. Following are some ways in which your health care provider can evaluate these five areas of health. Nutrition can be evaluated by ordering specific blood tests and conducting surveys. With the results, your health care provider can present you with a personalized food plan by adding foods that are sufficient in nutrients and free of toxins. Some blood tests that help doctors customize food plans include food sensitivity tests and micronutrient blood tests. Physical Fitness can be evaluated by doing a physical fitness exam that checks cardiovascular health, core stability,

Research shows that there are five different areas of health which need to be addressed to achieve optimal health: nutrition, physical fitness, spinal health, emotions and toxic loads. upper body strength and lower body strength. Surveys can also be conducted in order to provide your health care provider with information regarding your current exercise habits. With this information your health care provider can construct a fitness program that is age, gender and fitness level appropriate. Spinal Health can be evaluated by taking spinal x-rays and performing specific spinal movements. X-rays help evaluate the stationary position of the spinal joints and rule in or out any specific pathological diseases. Specific spinal movements assess how the joints are moving relative to each other. Emotions can be evaluated by conducting surveys and checking acupuncture points in the body. Surveys help grade the level of emotional health. Acupuncture points are evaluated to quantify energy balance and flow.

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Toxic Loads within the body can be evaluated through a hair analysis or blood tests. A hair analysis and blood tests reveal heavy metal toxicity such as mercury, lead, cadmium, arsenic, and aluminum. After evaluating these five areas of health, your health care provider will be able to present you with a customized total wellness plan addressing any areas of concern. This may include a change in diet, a workout program, spinal rehabilitation, emotional exercises and toxicity elimination. Thomas A. Edison stated, “The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.” Robert Kuyper is a Doctor of Chiropractic and works at Alternative Health Care Center in Rapid City.

Health Questions & Answers Q: At what age should you begin having your cholesterol checked regularly? A: Age 35; If you are younger than 35, talk to your doctor about whether to have your cholesterol checked if you have diabetes, have high blood pressure, if heart disease runs in your family , or you smoke. Q: How often should you have your blood pressure checked? A: At least every two years. High Blood Pressure is 140/90 or higher. Q: At what age should you start being screened for colorectal cancer? A: Age 50; If you have a family history of colorectal cancer, you may need to be screened earlier. Q: If you have high blood pressure or high cholesterol, what other disease should you also be screened for? A: Diabetes Q: Body mass index, which is a measure of body fat based on height and weight, is used to screen for which condition? A: Obesity; To calculate your body mass index, visit the National Heart, Lung, and Blood Institute Web site at http://www.nhlbi.nih. gov/guidelines/obesity/BMI/bmicalc.htm Q: Which vaccine should you have after turning 65? A: The pneumonia vaccine is recommended after age 65. Starting at age 50, you should also receive a flu shot each year. Q: How many minutes of moderate physical activity – at a minimum – should you aim for most days of the week? A: 30 minutes; Walking briskly, mowing the lawn, bicycling, and swimming are just a few examples of moderate physical activity.

Source: US Department of Health and Human Services | Black Hills Living Well Summer/Fall 2014


Northern Hills mom creates all-natural, gluten free art supplies


As a mom, Veronica Clark knew that kids like to explore when they are engaged in art – maybe nibbling on a crayon or a little play dough. Because her son was diagnosed with autism, she began to research the ingredients in those products and wanted to create art supplies that would be “nibble safe.” In August 2012, her Spearfish-based business Mrs. C’s Gluten Free was created and began offering gluten free, organically colored play dough made with all natural ingredients. Not only is the play dough gluten free, but it is also free of casein, nuts, soy, latex, parabens, and artificial coloring and preservatives, many of which are common allergens for kids. Clark says one thing led to another and she has also created nibble safe beeswax crayons and water color paints, and most recently, all-natural Easter egg dye. The products are handmade by Clark in her home and sold online via her Etsy store, along with a few other fun products like an all-natural toy wood rolling pin. Clark credits the success in creating her products to the access she had to local health food stores where she was able to tap into unique, gluten free food ingredients. She also connected with Box Canyon Honey for beeswax. Clark says it feels great to offer products that do not include chemicals or preservatives, and best of all she says, “If kids happen to nibble on it, it OK, because it’s all made with food items.” As a side benefit, Clark says adults often note that their hands feel wonderful after playtime with their child – which Clark attributes to the sea salt and oils in her play dough. Clark says two of the most important things in her family are education

Veronica Clark makes nibble safe play dough, beeswax crayons and water color paints, as well as all-natural Easter egg dye. and art – her mom was a teacher, she married an educator and her grandmother and great grandfather were artists. Clark hopes her “nibble safe” art supplies in a variety of fun colors will help foster a love of art and education in young people as well. Mrs. C’s Gluten Free can also be found via Facebook, Twitter, Pinterest and her blog at http://mrscsglutenfree.

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Helpful Health Habits Compiled by Sydney Sleep, Spearfish high school senior, as part of her internship project.

Benefits of Stretching When thinking about fitness, most people automatically think of running, walking or lifting weights, but rarely think of flexibility. However, flexibility is an important component of physical fitness. Flexibility is needed to perform everyday activities, not just to aid in athletic performance. If your muscles are stiff and rigid, the tasks will be more difficult to perform and you will be at a greater risk of injuring yourself during the activity. On the other hand, flexible joints and muscles allow your body to stretch and bend more easily which helps prevent injury. Stretching is also beneficial because it increases blood flow to muscles and joints which can assist in the decrease of joint stiffness. Stretching muscles alleviates tension and relaxes muscles which can help reduce stress. Countless people suffer from lower back pain and regularly stretching these muscles, (quadriceps, hamstrings, lower back muscles, and hip flexors) may greatly reduce or alleviate lower back pain. Increasing flexibility is done by stretching regularly. In addition to integrating stretching into your exercise routine, it can also be done by itself. Regardless of the stretching method you choose to utilize to improve your flexibility, your body will be positively affected from the numerous health benefits of stretching. Source: SDSU Extension

Keys to Getting Your Omega-3s Eating fish has been found in several studies to be heart-healthy, lowering blood pressure, reducing inflammation, and reducing the risk of sudden death. Recently, an additional benefit was found, a reduced risk of dementia and Alzheimer’s disease. Fish is an excellent source of protein and many species are also rich in omega-3 fatty acids. Omega-3s are considered essential because humans cannot create this fatty acid on our own. Instead, we need to eat omega-3 fatty acids from food, such as some vegetable oils, fish and nuts. Fish is one of the best sources of omega-3s and should be eaten 2 to 3 times each week. The highest levels of ome-

ga-3s are found in mackerel, lake trout, herring, blue fin and albacore tuna, salmon and canned sardines. Omega-3 can also be found in spinach, soybean and canola oil, mustard greens, flaxseed, wheat germ and walnuts. In fact, flaxseed and walnuts are excellent sources of omega-3, while fatty fish is considered very good sources. Omega-3 fatty acid supplements are available as well, but as always, discuss their use with your health care provider.

Love Your Skin According to the American Cancer Society, more than 3.5 million individuals are diagnosed with skin cancer each year. While it may seem easy to forget, skin is extremely important in keeping the body working correctly. Taking these small steps each day can keep skin healthy. Not taking proper care of the body’s largest organ can result in numerous conditions, some being extremely serious or even fatal. Tips for keeping your skin healthy include: l  Slather on the Sunscreen: Being outside with exposed skin for even short amounts of time can be harmful to your skin. When staying outdoors, be sure to reapply every 2 hours. l Cover up: Wear a wide brimmed hat, sunglasses, and cover up exposed skin to avoid the sun’s harmful rays. l  Don’t smoke: Smoking decreases blood flow to the skin which means that oxygen and important nutrients can’t get to the skin to nourish it and keep it healthy. Also, smoking can cause wrinkles and make the skin look older than it actually is. l  Eat healthy: A diet rich in antioxidants is recommended for healthy skin. Vibrantly colored fruits and vegetables should be incorporated into each meal. l  Hydrate: Water is essential for keeping all cells in the body healthy and functioning correctly. Be sure to drink the recommended eight, eight ounce glasses of water. l  Avoid tanning indoors: Tanning in a tanning bed increases the risk for skin cancer. Tanning beds emit harmful UV Rays which damage the skin. l  Pay attention to medications: Some medications can increase sensitivity to the sun. Educate yourself on the side effects of current medications. | Black Hills Living Well Summer/Fall 2014


Fitness Frenzy

CrossFit offers options for all ages, activity levels

By Lauren Harris Everyone seems to be looking for that perfect workout to achieve the optimal healthy body – and some are finding their fitness fix with CrossFit. CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains, according to a statement on the CrossFit website by Greg Glassman, founder of CrossFit. The fitness domains that CrossFit focuses on are: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. This sounds like an impossible list, even for someone who’s already athletically inclined. However, CrossFit attracts people from all age groups, and from all levels of activity.

Custom Workout “We can’t just throw you into a class,” says Tyrell Gill, owner of CrossFit Spearfish, and Certified Strength and Conditioning Specialist. “CrossFit starts out with very individual training, to help people achieve their own personal goals.” Gill says the foundation of CrossFit exercise is the HIIT method: High Intensity Interval Training, which utilizes core movements (squats, presses, Olympic lifts) to mimic the movements of everyday life. During the course of

training, progression of muscle patterns ramps up to more concentrated, high velocity routines. CrossFit’s focus on range of motion, functionality – and the 10 fitness domains – makes it adaptable for any body shape, level of muscle tone, or age. “All toddlers move perfectly,” Gill says, “and then somewhere around the teenage years, we all start practicing muscle imbalances and moving incorrectly.” This often leads to injuries over time; at a minimum, causing a loss of range of motions. But if done correctly, CrossFit works all the muscles so efficiently – hard and fast – and pushes the body into power. The results will come quickly. In addition to muscle development, CrossFit trainers also concentrate on the individual’s diet, because of food’s affect on the body’s ability to build muscle. “Certain types of foods cause chronic inflammation and allergies in people, so we focus on what to eat, when, and quantity,” advises Gill. Not everyone is the same, so Gill always starts with a nutritional consultation, and often puts his trainees on a Paleo Diet or Primal Blueprint menu for at least 28 days to assist in “cleaning up” the body and provide a health baseline free of symptoms.

30 Black Hills Living Well Summer/Fall 2014 |

Stephanie Gill, Tyrell’s wife and training partner (she is Power Pilates Certified, and holds a BA in Dance Performance), says that incorporating Pilates into the workouts will add spinal health and core awareness to the blend. “Pilates is there as a fine-tuner for the CrossFit aspect of weight lifting. It gives you body awareness, and overall sense of postural health. It helps you answer the question, ‘Is my back supported?’”

Community Success So often, gym workouts are done alone, with an iPod and a treadmill the only necessary components. Not so with CrossFit. Groups of three to eight individuals work simultaneously, in a community of kinesis. Tyrell describes his classes: “We have people coming in who want to do their best. They aren’t worried about what anybody else thinks; they are here for themselves, to work, to improve themselves. These are the most inspiring to me.” The WOD, or workout of the day, is built by the trainers, and is set for everyone in the program, like a team preparing for a meet. Participants all know what to expect when the list includes moves like burpees, push presses, and tabata air squats. Stephanie says that when people come to CrossFit, they’re glad they made the decision. “They are excited to be here, smiling, interacting with friends they’ve made, and supported because everyone works hard when they’re supposed to. It’s such an encouraging environment.” Kids are also good candidates for CrossFit, and though the Gills say kids’ classes are “really, really down to the basics,” they say the principles of muscle building and flexibility are the same. “Kids classes teach them to keep the chest up, keep feet at shoulder width, just like adults, but in a much lighter environment,” says Stephanie.

The coaches teach to ensure that the CrossFit exercises are done correctly to work all of the muscles efficiently for quick results.

Confident Results Whether you have intense personal fitness goals of running a marathon or bench pressing a certain weight, or just being physically fit, CrossFit may be the best option. Stephanie explains that the fundamentals of the workouts are transferrable to all tasks of life. “Lifting your baby the correct way is important, too, not just saying you can lift a weight in a workout.” “The point of all of it is to give you strength to do things you didn’t even imagine you could do,” Tyrell says. “CrossFit makes people unstoppable in the classes, and then in their daily lives.” Lauren Harris is a freelance writer who lives in Spearfish with her family.

Workouts are not done alone at CrossFit. Rather, groups of three to eight individuals work simultaneously, in a community of kinesis. | Black Hills Living Well Summer/Fall 2014


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

Rehabilitation Physical, occupational and speech therapy, as well as sports medicine, audiology and wound care.

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


Black Hills Living Well Magazine Summer/Fall 2014  

The Black Hills’ premier guide to wellness for your mind, body, and spirit, Black Hills Living Well is an semi-annual full-color magazine de...

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