2014 Black Hills Living Well

What’s Your New Year’s Resolution?

1. Lose Weight 2. Manage Pain 3. Go to the Gym 4. Get Fit 5. Manage Stress

Whatever your resolution, start with a Health Risk Assessment for a base-line to judge your success.

Call our office today to schedule your health risk assessment.

Assessment Includes: l Physical Exam l Neurological Exam l Orthopedic Exam l Spinal Exam

OVER $900 VALU E! Complete Health A ssessmen t* For Only

l Blood Work

$99

l Individual-Based Plan of Action l Stress management evaluation * Based upon initial consultation, additional testing may apply for optimum progress & results

Spearfish, SD

138Well E. Winter/Spring Hudson •2014 605-722-2225 2 Black Hills Living | www.BHLivingWell.com

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Meet Our Docs

Dr. Robert (Bob) L. McIntosh takes pride in treating his patients with natural methods that exclude pharmaceuticals and avoid surgery. He is certified with the National Board of Chiropractic Examiners in Chiropractic, Physiotherapy, Nutrition 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 has assisted in teaching Anatomy in the new laboratories at BHSU. He also was the President and is an active member of Spearfish Canyon Connections (BNI), and a recently elected board member for the Spearfish Chamber of Commerce. Currently Dr. McIntosh is helping develop ground breaking research to improve the health and wellness of the troubled teens and their families in the Spearfish area.

Dr. McIntosh and his wife Jenny have two children daughters, Hayley, 4, and Peyton 1. They complete the family with a Peagle named Bailey that loves taking family walks in the Spearfish Park. Dr. McIntosh enjoys each day in each of his clinics while wearing a bright smile each time you see him.

Dr. Kari Bennett believes in a proactive health care approach utilizing Chiropractic Adjustments, Nutritional treatment, and Progressive Wellness Therapy.

Chiropractic is a drug free and surgery free lifestyle that will keep you healthy and moving.

Dr. Kari Bennett is a 2004 graduate of Northwestern Health Sciences University where she earned her Doctorate in Chiropractic. She started her career in Kearney Nebraska as a Chiropractic Assistant.

After graduation she practiced for four years in the Minneapolis area in an integrated clinic with an emphasis on children and sports therapy. After a year of practicing in Phoenix AZ, Dr. Bennett came back to the Midwest where she practiced in Lincoln NE. She has two daughters, Madilyn, 2 years old and Calamity, 9 months old. Having wanted to move to the Black Hills for some time, starting a family seemed like the perfect reason to move to the Spearfish area. She has been a practicing Chiropractor at Health Source Chiropractic of Spearfish since May 2013.

We Can Help With: l Neck Pain/Stiffness l Carpal Tunnel l Sports Medicine l Arthritis l Migraines l Scoliosis l Low back pain

www.healthsourcechiro.com

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

l Disc Degeneration l Leg Pain l Sciatica l Fibromyalgia l Nutrition l Balance and Vertigo l Muscle Tension

! y a d o T l l a C

Gillette, WY

110 E. Lakeway • 307-670-9426

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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LETTER FROM THE PUBLISHER

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PORK: FLAVORFUL, FUN TO COOK & NUTRITIOUS

By Stacey Sorlien, SD Pork Producers Council

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2014 BLACK HILLS EVENTS CALENDAR

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DON’T DIET, INSTEAD ADOPT THESE 8 HEALTHY HABITS

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SEEKING HEALTHY FAST FOOD

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GOT 10 MINUTES? USE IT FOR A QUICK BIT OF EXERCISE

By Ann Schwader

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HAPPY FEET

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KEEP SMILING

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TIPS TO KEEP YOUR CHOLESTEROL IN CHECK

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PERFECT PRODUCTS TO PAMPER YOURSELF OR A LOVED ONE

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WISE ABOUT WELLNESS

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ALL ABOUT ACUPUNCTURE Featured Acupuncturist Chris Ormseth

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TRASH TO TREASURE

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OATMEAL: A HEALTHY WHOLE GRAIN

DOG GROOMING, NOT JUST FOR POODLES Guest Opinion By Tiffany Smith

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THE NEW HEALTHCARE SYSTEM THE ONLY CHANGE NEEDED IS YOU Guest Opinion By Dr. Robert L. McIntosh

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HEALTH & HAPPINESS

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DIGITAL DOMAIN, APPS & ONLINE INSIGHTS

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THINK DIFFERENTLY Guest Opinion by Lori Weischedel

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RECOMMENDED READS

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LOCAL FOODS: A JOURNEY WORTH TAKING

Advertisers Index Alternative Health Care Center of the Black Hills Bay Leaf Cafe Black Hill Tourism Guides Butte Vista Farms Chicken Creek Communications Health Source Chiropractic & Progressive Rehab Howell Ranch Hogs/Powderville Pork Products Hunsucker Cleaning

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Mack’s Auto Body Mountain Valley Vision Nehl Dental Northern Hills Chiropractic Regional Health Spearfish Community Coalition Spearfish Rec & Aquatic Center

4 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

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Letter from the Publisher

Volume 2 • Issue 1 Published by:

132 W. Hudson Street Spearfish, SD 57783 Dee Sleep | Owner & Publisher 605.722.7028 Dee.Sleep@ChickenCreek.net Staff: Amy Rans | Associate Jodi Sleep | Sales

Dear Reader, Thank you for picking up the second issue of our magazine! Response to our 2013 issue was so positive and we had so many ideas for content that we will publish two issues this year. This first issue covers winter and spring topics; we will freshen things up with a summer/fall issue in early June which will contain more outdoor and warm-weather focused content.

With initial distribution of this issue occurring just before the New Year, the timing is great for those looking to make some lifestyle changes as part of their New Year’s Resolution. This issue includes tips on how to drop pounds without dieting and details how to work ex- Dee Sleep, Publisher ercise into your busy schedule in quick 10-minute intervals to boost your weight loss goal. For the technology enthusiast, there’s a blurb about using the new FitBit® gadget to monitor results and keep you on track.

If your New Year’s Resolution is about finances, we include a brief about Dave Ramsey’s new book. Or if you are just always looking for ways to improve your overall health – as we all should – we offer tips such as adding whole grains to your diet, knowing where your food comes from, and managing pain through acupuncture – just to name a few. There’s a little something about pet care and pet therapy in this issue, as well, which makes something for everyone.

If you enjoyed the issue, please tell us and our advertisers! And visit us online anytime at www.bhlivingwell.com 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 dee.sleep@chickencreek.net. © 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:

www.BHLivingWell.com

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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2014 Black Hills Events

January 4

Snowshoe Walk in the Park, Englewood Trailhead 11 Game Lodge Snowshoe Hike, Peter Norbeck Visitor Center, Custer State Park 18 Snowshoe Walk in the Park, Mickelson Trail 18 Annual Lunar Run, Terry Peak Ski Area 18 Resolution Run (5K), Spearfish 31-2/1 Snocross Deadwood Shootout, Deadwood

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Cupid’s Arrow Run (5K), Spearfish 21-3/2 Matthews Opera House, Spearfish, presents Clue: The Musical 22 Snowshoe Walk in the Park, Mickelson Trail 23 Polar Plunge, Spearfish

Snowshoe Walk in the Park, Mickelson Trail 1 Ice Fishing Program, Stockade Lake, Custer 14-16 Northern Plains Ultimate Outdoor Expo, Rapid City, Civic Center 15 Valentine’s Lover’s Leap Snowshoe Hike, Custer State Park

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Sylvan Lake Snowshoe Hike, Sylvan Lake Spearfish Optimist Home Show & Community Health Fair, Spearfish Snowshoe Walk in the Park, Mickelson Trail Leprechaun Run (5K), Spearfish Cardboard Classic Box Sled Races, Mystic Miner Ski Area, Lead 28 Below Winter Bike & Snowshoe Rance, Spearfish Canyon

6 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

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Day of Excellence, Rapid City, Civic Center Youth and Family Services Kids Fair, Rapid City, Civic Center Spring Health Fair, HealthSource, Spearfish Bunny Run (5K), Spearfish Earth Day Celebration, Main Street Square, Rapid City WorkWell Wellness Summit, Rapid City

Shrine Circus, Rapid City, Civic Center 3 MS Walk, Rapid City 3-4, Black Hills Holistic Health Expo, Rapid City, Civic Center 10 Mad Dash (5K), Spearfish 10 Northern Hills Training Center Run & Ride, Spearfish 11 Run for Their Lives, Spearfish 17 March for Babies, Rapid City TBA Thoen Stone 7K Run/Walk, Spearfish

June 1

Mickelson Trail Marathon, Deadwood 7 National Trails Day, Throughout the Black Hills 7 Gold Rush Gravel Grinder, Spearfish City Park 7-8 Volksmarch, Crazy Horse Memorial, Custer 14 National Outdoor Day 14-15 Art & Wine Festival Main Street Square, Rapid City 18 Nature Day Camp: Kids’ Fishing Day, Rocky Point Recreation Area, Belle Fourche 27-29 Black Hills 100, Sturgis

July 3-6 4 12

Black Hills Roundup Rodeo, Belle Fourche Belle Fourche Rodeo Run 5K/10K, Belle Fourche Spearfish Canyon Half Marathon & 5K, Spearfish

18-20 Festival in the Park, Spearfish 19-20 Hills Alive Christian Music Festival, Rapid City

August

TBA, Leading Ladies Marathon, Spearfish 16-17 Dakota Rogaining Championships, Custer State Park 21- 24 Kool Deadwood Nites, Deadwood 23 Lean Horse Ultra Marathon, Hot Springs 31 Dakota 5-0, Spearfish

For additional events and details, visit www.bhlivingwell.com.

To add a date to the calendar, email dee.sleep@chickencreek.net. www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Don’t Diet: Instead Adopt These 8 Healthy Habits

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Have you ever tried to lose weight on a diet – only to find it doesn’t work, or you simply gain the weight back?

That’s why Zonya Foco, a registered dietitian, author and certified health and fitness instructor, says people need to lose the diet mentality.

Instead, she recommends people focus on incorporating healthy habits into their daily routines. “Being healthy requires changing your lifestyle, and that can start with changing just one thing at a time in your life,” says Foco.

She likes to call this mindset “The power of one good habit.” She says, “Knowledge is power and it helps us in the choices we make. There is power in one good habit at a time.” Here, Foco shares the eight relatively simple habits that she promotes for a healthy life:

Habit

Drink Water. Foco points out that just one can of soda per day can double a person’s chances of developing type-2 diabetes.

As well, calorie-filled, high sugar beverages like juice and soda can attribute to extra unwanted weight. By replacing your daily beverages with water, Foco says you can improve your health and reduce your disease risks – including decreasing the risk of breast cancer among women. She advocates drinking water first thing in the morning and aiming to drink an average of eight 8 ounce glasses of water throughout the day. You can add a splash of lemon or lime juice if you like.

8 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

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Habit

Eat Breakfast. Foco reports that studies show breakfast is an important tool to jump start your metabolism – and people who eat breakfast tend to eat 100 fewer calories a day than people who don’t. Along with this, Foco advocates to stop evening snacking about 2-3 hours before you go to bed. This way, you’ll be hungry for breakfast each morning, and by cutting out late night snacks you’ll shave another 200-500 calories from your day.

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Habit

Replace sweets with fruit. “A sweet craving is really a fruit craving. So I suggest eating fruit, which I call nature’s candy,” says Foco. She suggests eating a minimum of three pieces of fruit daily – which adds up to 21 servings of fruit each week. Keeping fruit in front of you, such as on a kitchen counter, can help encourage you and your family to grab fruit rather than sweets. And, she says if you follow the rule of thumb of eating three pieces of fruit each day you will likely tame your sweet tooth and have fewer candy cravings. As this happens, she says it will become easier to choose lower sugar cereals and desserts as well.

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Cut the fat. This habit encourages you to choose foods that are as low in fat as possible. Foco says this means avoiding fried foods and using low-fat cooking methods.

She does acknowledge that unsaturated and omega-3 fats can be beneficial, so she says nuts, olive oil and some lean meats, skim milk and low-fat cheeses can be part of your daily food choices.

Habit

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Replace processed, chemically enhanced foods with wholesome foods. This means choosing fresh meats, real vegetables, and whole grain breads, rice and pastas rather than white. Wholesome food means less sugar, fat, sodium and chemicals and provides more fiber and natural nutrients, according to Foco.

Habit

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Habit

Eat often. Rather than three meals a day, Foco says eating several mini-meals during the day can help prevent you from feeling starved and then overeating. But, she says the caveat to this habit is that every time you eat, you should include a fruit or vegetable. This will help your hunger feel satisfied, without eating too many calories – and you’ll also gain the healthy nutrients of the fruit or vegetable. Foco says this habit will help ensure that you get 9-11 servings of fruits and vegetables daily and can help you drop 20-30 pounds in a year.

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Eat only until you are no longer hungry. Foco admits this can be a tough habit to adopt – but she says it is one of the most important. “Our culture loves us with food, but we’ve got to get a handle on what moderation is.” She suggests sharing meals, eating slowly so you enjoy the meal or even eating on smaller plates to help you stop eating when you begin to feel full. This tactic can help you cut 500 calories per day.

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On occasion, it’s OK to eat outside the guidelines of the other seven habits. How can this be? Foco explains that as you follow the other habits for eating healthy, your body’s metabolism will likely slow down – because you are consuming fewer calories.

Thus, to keep your metabolism burning calories at the appropriate rate, an occasional indulgence will keep your body on track. And, Foco says it eliminates that diet mentality that you must deprive yourself of an occasional treat.

Lastly, Foco acknowledges that regular exercise is also an important of a healthy lifestyle, but she says these eight healthy habits are a good starting point to changing your life. “It’s really about remembering the basics of good nutrition.” And she concludes, “The power of one good habit is amazing.”

Foco has authored the cookbook Lickety-Split Meals for Health Conscious People on the Go and has created the Diet Free self-guided program. For more information visit www.zonya.com.

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www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Got 10 Minutes?

Use it for a quick bit of exercise

By Ann Schwader SDSU Extension Nutrition Field Specialist

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When it comes to exercise, many of us can often find excuses why we just can’t fit 30 minutes of physical activity into our day – we’re too busy, too tired, or the weather is just not cooperating.

So, why not try three, 10-minute bursts of physical activity throughout the day instead? Surely you have 10 minutes to spare here and there.

There are numerous health benefits for being physically active. Physical activity has been proven to improve both physical and mental health.

Regular physical activity can relieve anxiety, depression, anger, and tension. The flow of oxygen which directly affects the brain is increased with physical activity. It can also improve your memory and mental sharpness. It improves blood circulation, strengthens bones and muscles, improves blood cholesterol levels, assists with weight management, prevents and manages high blood pressure, reduces coronary heart disease and reduces the risk of stroke.

Given all those benefits, as one wise quote states: “Exercise: You don’t have time not to.”

The 2010 Dietary Guidelines for Americans recommends that adults do at least 30 minutes of moderate-intensity physical activity five or more days of the week. Consider carrying out three of the following 10-minute bursts of physical activity daily. They may help you increase your activity and become a regular part of your everyday routine: u Take a brisk 10-minute walk. u Work in the yard for 10-minutes. u Have a 10-minute dance session. u Jog in place for 10-minutes. u Vacuum for 10-minutes. u Walk up and down stairs for 10-minutes. u Jump rope for 10-minutes. u Take a 10-minute bike ride. u Do two sets of jumping jacks for five minutes each set.

Check with your doctor or healthcare professional before starting an exercise program and choose physical activities that are appropriate for your fitness level.

If you haven’t been active in a while, start slowly and build up. Make physical activity a part of your life by incorporating small bits throughout the day.

Visit the USDA’s SuperTracker website (www. supertracker.usda.gov) for your personalized nutrition and fitness plan.

10 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

Perfect Products

To Pamper Yourself – Or A Loved One Tally Your Steps

Plant Perfection

If you know someone with a FitBit – they are sure to rave about how much they love it! This tiny pedometer is smaller than a tube of lip balm, but it does so much more.

Clip it to your waist and it counts daily steps and stairs climbed, and tracks how well you are sleeping. The info automatically syncs with a PC or free app to track progress. Fitbit Ultra, $100; fitbit.com.

Indoor houseplants no longer have to be a casualty because you forgot to water them. The Plant Nanny is a ceramic stake that you pair with a recycled wine bottle filled with water. Insert the stake into the plant and it dispenses sips of water to the plant on demand. One bottle will keep plants hydrates for 7-10 days. $17, uncommongoods.com.

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Posture Improver BackJoy offers several products designed to relieve the pressures and strains that cause back pain and ultimately make sitting more comfortable. The BackJoy Posture+ model rests on the seat of your office chair or car seat and helps the spine stay in a neutral position. No more slumping allowed! $40; backjoy.com and Bed, Bath & Beyond.

Trigger Your Pressure Points The acupressure mat may not look comfy, but believe it or not a few minutes lying on the prickly mat is designed to make you feel good. The sharp points strike a balance between pain and pleasure and activate the production of endorphins and oxytocin – hormones that can ease discomfort and give a sense of physical well-being. $20-40; Target and other retailers.

Wine For Nature Lovers Toast our national parks the next time you pop the cork. The National Parks Wine Collection is making its debut, with $2 from every bottle sold going toward supporting the mission of the National Park Foundation. The first two wines available are the Yosemite Artisan Red Blend and Yosemite Artisan White Blend – created by Santa Rosa, Calif.’s Adler Fels Winery. A national park image adorns the label of each bottle. $16; nationalparkswinecollection.com.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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All About Acupuncture

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The first thing most people think of when the word acupuncture is mentioned is needles. But what else do you know about acupuncture? u Did you know that it is recognized by the National Institute of Health (NIH) and the World Health Organization (WHO) to be effective in the treatment of a wide variety of medical problems – from anxiety, asthma, allergies and addiction to migraines, menopause, infertility and much more. u Did you realize acupuncture has been employed as a means of health care for over 3,000 years?

Today, acupuncture is receiving wide acceptance as a respected, valid and effective form of health care.

According to a study published in the Archives of Internal Medicine, 51% of medical doctors understand the efficacy and value of acupuncture, and medical doctors refer patients to acupuncturists more than any other alternative care provider. u Did you know acupuncturists undertake three to four years of extensive and comprehensive graduate training at nationally certified schools, and all acupuncturists must pass a national exam and meet strict guidelines to practice in every state. u And, about those needles – there is little danger of infection from acupuncture needles because they are sterile, used once, and then discarded.

In Spearfish, Chris Ormseth has offered acupuncture at his clinic on Main Street (in the old City Hall building) since 2007. He also offers a satellite clinic one weekend each month in Douglas, Wyoming.

Ormseth has an undergraduate degree from South Dakota State University and is a nationally board certified acupuncturist with a degree in oriental medicine from Northwestern Health Sciences University in Bloomington, Minn.

Ormseth himself was directed to Chinese medicine due to chronic cold and flu and severe allergies. He found acupuncture was very effective in treating his symptoms and decided to pursue a career where he might do the same for others.

Today, he specializes in acupuncture for pain, headaches, allergies, asthma, hormonal balancing, infertility and neurological issues. He explains that an acupuncturist places fine, sterile needles at specific acupoints on the body. This activates the body’s Qi, promoting natural healing by enhancing recuperative power, immunity and physical and emotional health. It also can improve overall function and well-being.

Ormseth uses several forms of Chinese medicine including cupping, moxibustion, herbal medicine, acupuncture, and Chinese bodywork called tui na. He explains that cupping – which uses glass cups that are suctioned on to areas of the body – has many functions but the main function is to decrease inflammation. Here, he answers some basic questions about the acupuncture experience: Q: What can a patient expect during their initial visit?

A: A full health history will be taken. Questions will be asked regarding symptoms, health and lifestyle. Your pulse and your tongue may be evaluated. There are twelve pulse positions on each wrist; each position corresponds to a specific meridian and organ. Likewise, the tongue is a map of the body. The color, shape, cracks and coating on your tongue can help indicate the general health of the organs and meridians. Based on this information, the acupuncturist can create a comprehensive diagnosis of where Qi has become blocked or imbalanced. After the interview process, you may receive an acupuncture treatment. Visits with your acupuncturist may last from thirty to ninety minutes.

Q: How should the patient prepare?

A: Write down and bring any questions you have. Wear loose, comfortable clothing for easy access to acupuncture points. Do not eat large meals just before or after your visit.

Refrain from overexertion, working out, drugs or alcohol for up to six hours after the visit.

Q: How many treatments will be needed?

A: This is difficult to predict. The number of treatments will vary from person to person. Some people experience immediate relief; others may take months or even years to achieve results. Chronic conditions usually take longer to resolve than acute ones. Plan on a minimum of a month to see significant changes.

12 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

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Like so many other parts of the supermarket, the hot cereal aisle now offers endless choices. However, with all the choices and combinations available, confusion about nutritional value is swirling – which oatmeal is best? Here is some good information: 1. For starters, recognize that oats are a whole grain. According to the Dietary Guidelines for Americans 2010, only about 15% of American adults and less than one percent of children meet the daily whole grain recommendation. This is a wider consumption gap than any other food group that’s encouraged, even bigger than fruits and vegetables. While ancient and other unique whole grains can help fill this gap, they are not mainstream yet and may not be on the daily menu at most American homes. On the other hand, oatmeal is familiar but not often thought of as a whole grain. By encouraging oatmeal for breakfast and snacking occasions, the whole grain gap can start to be filled.

2. All oatmeal is created equal. Whether steel cut, standard, quick cook or instant, all oatmeal is whole grain. The only difference is how the oat is processed to produce flakes. Steel cut oats are not flaked and instant oats are flaked very thin for quick preparation, the others are somewhere in between. There is no nutritional difference.

3. Oatmeal has unique health benefits. In 1997, oats were the first specific food to earn approval from FDA to carry a heart disease health claim based on oat’s ability to lower cholesterol. Three grams of soluble fiber from oatmeal daily in a diet low in saturated fat and cholesterol may reduce the risk of heart disease (the cereal has two grams per serving). As consumer needs and science advance together, more health benefits of oats are being uncovered.

4. Oats are a base for culinary and nutrition creativity.

While whole grain consumption may be the biggest gap in the American diet, there are still gaps in fruits, vegetables and low-fat dairy consumption. Oatmeal provides a whole-grain vehicle to deliver low-fat dairy, fruit and vegetables in one bowl. For instance: u Use milk to prepare instant oats in the microwave and add your favorite fruit for sweetness for a quick, warm breakfast. u Cook old fashioned oats in low-sodium chicken broth with diced sweet potatoes and ginger, and serve with a garnish of scallions as a unique dinner side-dish made from a family friendly ingredient. u Soak old fashioned oats in a mixture of milk, Greek yogurt, chunks of fruit and some honey overnight, in the refrigerator for a cold “muesli” mid-morning snack.

From texture to toppings, cooking methods to eating occasions, oatmeal is hot and healthy, and it’s not just for breakfast Source: The Lempert Report on Food, Nutrition & Science anymore.

Oatmeal: A healthy, whole grain

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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The New Health Care System

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you are the only change needed

By Dr. Robert L. McIntosh Implementation of the Affordable Health Care Act has brought with it a new buzzword in the healthcare world: “Wellness.” But how do you define wellness?

I prefer to say that wellness is lifestyle. The choices one makes every day can either prevent or promote injury and disease. Eating well, moving well, and thinking well contribute to overall wellness, and in turn prevent injury and disease. The good news is, we all have opportunities for healthy lifestyle change.

Chronic illness – such as cardiovascular disease, metabolic syndrome, diabetes, depression, autoimmune disorders, and muscle and joint pains – affects millions of people each year in America. It is a source of high financial burden on our families and our tax system. Forty years ago these chronic illnesses were far less common to non-existent. What has changed since then?

Today medical and pharmaceutical professionals treat chronic illnesses with expensive cutting edge technologies and expensive prescription pills.

This, among other factors, leads to the U.S. spending more money per capita than any other nation in the world.

Shouldn’t that make us the healthiest nation in the world? It doesn’t. In fact, the United States comes it at 37th place worldwide in overall health rankings. What’s the problem? New technologies, treatments and pharmaceuticals are developed each day, utilizing more and more information gleaned from our genetic code – these treatments can even change our very physiology, and yet our health as a nation is in a downward spiral.

The human body is great at adapting to its environment. Over the past several decades Americans have fallen into an increasingly sedentary lifestyle – a lifestyle of convenience – with a diet made up of instant foods that are highly processed. This change has caused our cells and tissues to work differently; they read our DNA differently and turn on different genes to make new cells with different proteins, or building blocks.

And these changes aren’t for the better, on the whole. The body now functions in a state of constant inflammation and chronic illness. Cutting edge medicine’s M.O. is to prescribe an ever changing, ever expanding catalog of chemicals to suffering patients. This method of treatment also changes the genes, and often merely covers up the original problem.

14 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

We need to go back to the basics.

We need to rebuild our bodies from the ground up by changing our physiology through eating well, moving well and thinking well.

1. Let’s start with diet and nutrition. A great rule of thumb is to shop only on the outer walls of the grocery store, avoiding anything from the shelves in the middle where most foods are processed and refined. Shopping along the walls of the grocery store will provide us with an effective, easy to remember approach to improving nutrition.

We also need to identify the nutrient deficiencies of our bodies and treat them accordingly. The nutrients most difficult to obtain in the diet of the modern American are Vitamin D and Omega 3 oils. Supplements for these need to be chosen carefully. Omega 3 oils, for example, need to come in the proper concentration and should not be purified chemically. So when buying supplements you must know your sources. Our HealthSource clinics trust the following brands: Innate Choice, Nutrition-Dynamics, Metagenics, and Standard Process. By selecting good food and good supplements you are providing the best building blocks to the cells and tissues in your body.

2. The human body needs movement and strain. We require exercise to prevent cardiovascular diseases, metabolic syndromes, depression, and many common muscle and joint pain problems.

When we’re talking about movement we’re talking about the intricate movement between every joint in our body.

This movement keeps our cartilage healthy, our nerves healthy, and our muscles healthy by improving circulation and communication.

When our body communicates well, it works well.

As a specialist in maximizing spinal movement and nerve communication, I know that the power that made the body can heal the body. Small joints in our bodies can become fixated from lack of movement, creating a very unhealthy situation, which can start the processes of arthritis and contributes to reduced nerve flow to the rest of the body. Lack of movement reduces your health. Currently, sitting is considered the silent killer. When was the last time you broke a sweat or received a spinal adjustment to maintain healthy joints and nerves? We need regular movement and exercise – 3 to 5 times a week for 20 minutes at a time.

3. The mind is very powerful, and, believe it or not, can affect us physically.

Someone wise once said, “Whether you think you can or you think you cannot, you are correct.” These words ring true. A happy person is a person who chooses to be happy. Start each day by being thankful for what you have and where you are.

Thoughts become reality, and thinking

healthy will improve your health.

We know that focusing on depression and stress can create a change within the body, altering hormone production, which can change the way we use foods or sugars. If there is a prolonged condition of stress or negative thoughts, blood sugars rise and our body moves closer to a disease we know of as diabetes, or metabolic syndrome.

This is when the body is used to sugar running high in our blood vessels.

These sugars are like razor blades running through your blood. This is the start of cardiovascular disease. Stop this cascade of events and control your thoughts and stresses by changing the way you think.

Read positive books, surround yourself with positive people, and make the first thing you think about in the morning positive. This corrects your body’s stress response, and with increased frequency of positive thoughts your brain processes them and reproduces them with ease. You can control your thoughts and it will improve your health.

We know making changes to

these three areas of life will change the health of every human being. Now is the time to make a change. But, how do you measure wellness? The highest technology in evaluating wellness is using a system called HRA (Health Risk Assessment) and correlating the results of current and specific blood work into the report. This report will provide the areas in your life where and what to change to have the highest impact on your health and wellness.

Eating well, moving well, and thinking well – make these change in your life so you can lead a person you care about down the same path. From one there are many. Our healthcare system needs you. Join us and share these health secrets with everyone you know.

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 Chiropractic & Progressive Rehab serving patients in Spearfish, SD, and Gillette, WY. See the HealthSource ad on page 2 for more information.

Recommended Reads: Makeover for your Money & Mind Dave Ramsey, America's favorite finance coach, released his newest book last fall titled, The Total Money Makeover: A Proven Plan for Financial Fitness. He challenges readers to turn those fat and flabby expenses into a well-toned budget. Ramsey’s makeover steps will help you design a game plan to make over your money habits so you can pay off debt and secure a nest egg for emergencies and retirement.

In the newly released book Grain Brain, renowned neurologist David Perlmutter, MD, blows the lid off a topic that he says has been buried in medical literature for far too long: carbs are destroying your brain. He suggests even whole grains can cause dementia, ADHD, anxiety, chronic headaches, depression, and much more. Perlmutter explains what happens when the brain encounters common ingredients in your daily bread and fruit bowls, why your brain thrives on fat and cholesterol, and how you can spur the growth of new brain cells at any age. He offers an in-depth look at how we can take control of our “smart genes” through specific dietary choices and lifestyle habits, demonstrating how to remedy our most feared maladies “without drugs” through a 30-day plan. www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Take Charge of the Ingredients You

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By Lauren Harris Beginning with the day I started grocery shopping for my family, I practiced what I thought was the epitome of consumer diligence: read the ingredients listed on the label. Every can, every package, every carton, had a label, and I would read it. I was the gatekeeper of my family’s healthy lifestyle; therefore I must take great interest in what goes in their stomachs.

“Let thy food be thy medicine…”, Hippocrates said, and label reading seemed the method.

But I still had doubts. Was I thinking through the shopping aisles enough? All my questions dissolved when I read the book, Holy Cows and Hog Heaven (Polyface, 2005), written by our family friend, Joel Salatin.

In his book, Joel basically convinces his reader that the elements of

foods shape our health, and that foods in their original state – foods such as meats, eggs, dairy, and produce – all have “ingredients” added by the farmer.

Joel states that the only way to know this list is by asking the farmer directly.

Shocked by this somewhat archaic yet simple concept, my husband and I decided to jump in with both feet. We would be the farmers and know exactly what went in to the meals on our table.

Our acreage in the South transitioned from silent pasture to brisk small-scale food production. Listing off every perishable item in our refrigerator, we raised a Jersey cow for milk, a steer for beef, and hens for fresh eggs. We fattened chickens for meat, tended a herd of goats for both milk and meat, fenced off a large garden area, and even offered a secluded portion of woods to an apiarist for honey

production. Bartering eggs for pork or tomatoes for homemade bread became a regular exercise.

Determination spurred me on to practice the old-fashioned art of cooking from scratch – I could ensure the ingredients better this way. I scoured antique stores and estate sales for old, faded cookbooks, the publication date more important than the cover pictures. Literal blood, sweat, and tears were poured by hours into our little farm, and the satisfaction of our sustainable operation added to the nourishment we watched growing before our eyes.

A Bend in the Road Fast forward a few years, and we found ourselves relocating to the Black Hills – closer to family, but relinquishing our property and its food source in

Local Foods:

A Journey Worth Taking 16 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

Serve Your Family the process. (I cried when I delivered Mabel, the milk goat, to her new owner; I visited her several times before we moved away.)

My first mission after carving a path through the moving boxes was to search for and interview local food producers. If we ate it, I wanted to find someone who raised it and know everything about it.

Reassuringly, the Black Hills area is thriving with delicious local foods, raised with healthy “ingredients” as carefully as I would do it myself.

The longer we live here, the longer my list of producers gets.

The first person I called was Dawn Habeck, owner of Black Hills Milk. Word around was that Dawn and her family were raising quality meats and dairy, and were proud of their detailed farming methods. I found this to be true, and in addition, Dawn welcomes the opportunity to describe their approach to naturally-raising cows on fresh grass and limited grains. The Black Hills Milk store in Spearfish (next to Crow Peak Brewery) and her space at Breadroot Co-op in Rapid City carry many local food items, including meats, dairy, produce, honey, cheeses, jams and jellies, and eggs.

I also contacted Shanna Howell of Howell Ranch (605-892-5859).

Sprawled over the tri-state area northwest of Belle Fourche, the Howell’s raise pigs on their family land the same way it’s been done for decades.

Rather than a sedentary lifetime confined to dark, enclosed structures, their herd of pigs actively forages on acres of grassland, scattered with cool draws filled with trees, thick foliage and clear water. This technique of pork production takes a slow route, around 15 months, but the fresh “feed” provided for the pigs is a major factor in the nutritional benefit of the meat. Not to mention the product tastes amazing!

Take a leisurely drive down Evans Lane in Spearfish during summer, and not only will your blood pressure lower due to the bucolic atmosphere of the neighborhood, you will discover what I did: a bounty of produce grown the sustainable, natural way. Or visit one (or more) of the several community Farmer’s Market locations dotted throughout the Black Hills or health food stores serving Black Hills communities. Look online for times and locations at www.dakotarural. org, www.localharvest.org, or www.eatwild.com. Be sure and prepare your weekly meal plan after you stop and fill your trunk with fresh fruits and vegetables!

To Be Continued So, are you a “label-reader?” Then take the next step. Visit with the folks you just met while reading this article. Make some calls and start your own list. Ask your friends if they know anyone raising freerange hens for healthy eggs. Plan a meal around what you can buy at the farmer’s market direct from the farmer. Take charge of the “ingredients” you serve your family. And as I persevere in my quest to find even more superior food farmed right here in the Black Hills, I hope you are encouraged to do the same.

Lauren Harris and her husband live with their three children – and a few chickens – on an acreage near Spearfish. www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Pork:

Flavorful, Fun to Cook & Nutritious

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By Stacey Sorlien, South Dakota Pork Producers Council Looking for a healthy protein source that offers lots of flavor and a variety of cooking methods? You’ll find some great options with pork – whether you’re making a family dinner, grilling in the backyard or planning a perfect holiday meal.

Pork contains many of the nutrients recommended by health organizations to build and maintain a healthy body, including six essential vitamins, four important minerals, protein and energy. Pork’s lean meat serves as an excellent source of thiamin, vitamin B6, phosphorus and niacin, and a good source of riboflavin, potassium and zinc.

Additionally, a study released in 2006 by the U.S. Department of Agriculture reveals seven common cuts of fresh pork are leaner today than they were 15 years ago – on average about 16% lower in total fat and 27% lower in saturated fat. The leaner pork is the result of new technology in hog production and superior genetics.

Cuts of pork that come from the loin such as chops and roasts are the leanest cuts of pork; pork tenderloin is just as lean as a skinless chicken breast.

Whether grilling or cooking in the oven, here are some tips for the best results: Autumn Glazed Pork Chops

Marinate for flavor. Marinades typically consist of three key ingredients: an acid (such as vinegar or fruit juice), an oil (such as olive oil or Italian dressing) and herbs and spices.

Shoppers can choose from store-bought selections or create their own at home. For even distribution, place chops and marinade in a re-sealable plastic bag or covered container and refrigerate for 30 minutes to 12 hours before cooking.

Rub it in. Without any liquid, the punch packed into a rub stays with the meat. The flavors of a few crushed spices rubbed over the meat will unite in just 30 minutes and cook to a tasty crust on pork cuts.

Watch your tail. When grilling with pork tenderloin, one end will be thinner than the other – almost like a tail.

To keep the tail from overcooking, fold the end over and tie it with some household string. Many cooks also cut it off for use in soup or stews, or place the thin end over a “cooler” part of the grill.

Cook to Medium. For juicy and tender grilled pork, cook to medium doneness over direct heat. Use a meat thermometer to judge doneness – 145 degrees F with a 3-minute rest time. For exact cooking times to achieve perfect, slightly pink-on-the-inside pork, visit www.porkbeinspired.com.

Enjoy the recipe below and find more great recipes for pork at www.sdppc.org/Recipe or www.porkbeinspired.com.

Prep Time: 10 minutes • Cook Time: 15 minutes • Servings: 4

These chops are an easy weekday dinner that highlights the autumn flavors. Serve with baked sweet potatoes and steamed cauliflower.

Ingredients chops with pepper. Brown chops 2-3 minutes on each 4 New York (top loin) pork chops, 3/4-inch thick side in hot skillet. Add apple cider. Cover tightly; cook 1/4 teaspoon black pepper over low heat for 5 minutes or until internal temperature 1/4 cup apple cider, OR juice on a thermometer reads 145 degrees Fahrenheit, followed 1/2 cup whole cranberry sauce by a 3-minute rest time. Drain off juices.

2 tablespoons honey In a small bowl combine cranberry sauce, honey, 2 tablespoons frozen orange juice concentrate orange juice concentrate, ginger and nutmeg. Pour over 1/4 teaspoon ground ginger chops. Cook for 1-2 minutes, until heated through.

1/8 teaspoon ground nutmeg Nutrition Information Calories: 230; Protein: 22 grams; Fat: 6 grams; Sodium: Cooking Directions 41 milligrams; Cholesterol: 55 milligrams; Saturated Fat: Spray a large nonstick skillet with nonstick coating.

1 gram; Carbohydrates: 27 grams; Fiber: 1 gram Heat over medium-high heat. Sprinkle both sides of

18 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

Seeking Healthy Fast Food?

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Eating healthy while on-the-go is often challenging – but it can be done. Here are several options to consider: McDonald’s: Premium Southwest Salad. Opt for this hearty, fresh salad, which comes with mixed greens, black beans, corn, cheese, and tortilla strips. To keep it extra-light, hold the chicken and wield the lime wedge instead of dressing.

Nutrition (without chicken): 140 cal, 6 g pro, 20 g carb, 6 g fiber, 4.5 g fat, 2 g sat fat, 150 mg sodium Wendy's: Sour Cream And Chive Potato. Dressed with reduced-fat sour cream and chives, it’s one of the healthiest picks on the menu. Spuds are packed with potassium, folate, and fiber (just remember to eat the fiber-rich skin). And don't play hot potato! Let them cool down first—cool potatoes have much more resistant starch, which gets fermented in your colon and becomes food for your gut.

Nutrition (per serving): 320 cal, 8 g pro, 63 g carb, 7 g fiber, 3.5 g fat, 2 g sat fat, 50 mg sodium

Domino's Pizza: Veggie Pizza With Gluten-Free Crust.

The crust helps make this a healthy option, then load it up with veggies like baby spinach, fresh mushrooms, green peppers and diced tomatoes, none of which have preservatives.

Nutrition (per 1/6 pizza): 133 cal, 4 g pro, 16 g carb, 2 g fiber, 6 g fat, 2 g sat fat, 327 mg sodium Starbucks: Protein Bistro Box And Juice. This on-thego lunch comes with a hardboiled egg, cheddar cheese, multigrain bread, peanut butter, apple slices, and grapes.

After you meet 15% of your daily calcium requirement, sip an Evolution Fresh Sweet Greens and Lemon juice, with no additives and 10 different fruits and veggies.

Nutrition (per protein box): 380 cal, 13 g pro, 37 g carb, 5 g fiber, 19 g fat, 6 g sat fat, 470 mg sodium; (juice, 8 oz) 40 cal, 2 g pro, 9 g carb, 0 g fiber, 0 g fat, 0 g sat fat, 120 mg sodium

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Happy Feet

Consider these factors for optimal foot health

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By Lauren Harris You’ve heard the old saying, “When momma ain’t happy, ain’t nobody happy.” Consider your feet in the same way: if your feet are experiencing neglect, pain, or discomfort, your life will be considerably more difficult. However, with a little research and strategic care, you can experience optimum foot health.

Several areas, both internal and external, must be considered when deciding what remedy to seek. Check with your healthcare professional to determine if the following suggestions are right for your condition.

Inner State Blood circulation is often a major concern with foot health. Too much blood flow to the feet can result in numbness, cramping, or tingling. Restricted blood flow is sometimes caused by everyday activity such as too much caffeine, smoking, and tight shoes or socks, but often is a sign of a more serious vascular condition. Symptoms include swollen feet or just a tired, achy feel, and often your feet will “fall asleep.”

Maintain regular exercise and limit long periods of immobility to help prevent these problems. If you suspect any continuing vascular complication, seek medical advice. Any injury or internal condition such as bunions or hammertoe should be diagnosed and treated by a licensed practitioner.

Support The seemingly unimportant arch of your foot can actually be the underlying source of many types of pain, including back and neck issues. If you think of the construction of a bridge, the arch is a powerful support to the span without a lot of bulk. This concept applies to how feet support the ankles, knees, spine, and neck.

According to podiatrist Lorri Riley, owner of The Foot Doctor in Spearfish, foot arches collapse over time as we age.

This causes tendon stretching and misaligned ligaments, which lead to all sorts of pain issues. Stay ahead of the problems by paying attention to your foot arch pain and describe it carefully to a physician.

Outer Protection Toenails and skin often suffer neglect, and a pedicure can be relaxing as well as healthful. (If you visit a salon, inquire about their equipment sterilization and filtering techniques, so that bacteria or fungus is not transferred from one client to the next.)

When trimming your nails, a straight-edge clipper will give the best nail rim; nail scissors or curved clippers may contribute to the development of ingrown toenails. Smooth the freshly cut nail gently with an emery board. Soak feet in warm water for five to twenty minutes, then use a clean foot file or pumice stone to remove callused skin on heels

20 Black Hills Living Well Winter/Spring 2014 | www.BHLivingWell.com

and sides of the feet. Special attention must be given to areas with corns, fissures, or tender calluses - these are best shown to a professional. Also, if you already have diabetes, or other neurological medical conditions, it’s recommended that your doctor assist you with this task.

Spearfish-based podiatrist Lorri Riley offers nail trimming, and she emphasizes that diabetics or people with neuropathy should not be trimming their own toenails.

Because of potential loss of feeling in their toes or feet, diabetics may have sores they are not aware of, and lack of treatment can lead to serious podiatric issues.

Riley explains that Medicare actually pays for these patients to have nail clipping done every 65 days just to make sure that their feet are checked on a regular basis, since they are at a higher risk of getting sores.

In the case of itching or burning skin, athlete’s foot is the most likely culprit. It’s the most common type of fungal infection, developed in the dark, damp areas between toes and other areas of the foot. Of course, prevention is the best tactic in eradicating this contagious fungus. Wear socks only once between washing, wear water shoes in public shower areas, and keep your tub or shower clean with antibacterial cleaners. Over-the-counter medicated powders and creams are usually an effective skin treatment for relief of athlete’s foot. For a more natural approach, try applying tea tree oil or calendula ointment on the infected skin daily.

Keep your feet happy with a little care and awareness, and you’ll enjoy the benefits of comfort in your everyday activities.

In addition to the local source cited in this article, additional information came from the U.S. National Library of Medicine and LiveStrong.com.

Find the Right Shoes, Too Selecting the right shoes will help keep your feet healthy as well. Individual customer service is essential for choosing shoes. Marcia Kazmer of Sole Perfection in downtown Spearfish offers these tips: u Our feet change sizes as we grow older. u Each of your two feet are often a different size. u The time of day makes a difference in how shoes fit. Thus, plan to try shoes on later in the day. u Bring in an old pair of shoes when you try on new ones. A good salesperson will be able to see your wear pattern and direct you to the right replacement pair. u Certain brands of shoes often run smaller or wider, and so much modern technology goes in to building a better shoe. Your salesperson should be knowledgeable about the particulars of the fit of each brand. u When you shop for shoes, an experienced salesperson can also be helpful in accommodating shoe fit so as not to aggravate ailments such as bunions, hammertoe, and plantar fasciitis.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Keep Smiling Tips to Keep

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Cholesterol in Check

If tooth loss is unavoidable, there are various options for replacement that can effectively restore your smile. u Dental implants are artificial tooth roots that can be surgically anchored to the jaw to hold a replacement tooth or a bridge in place. Implants are permanent and stable, and they look and feel just like natural teeth. Dental implants may also be used in addition to a denture for better stabilization. u Dentures are removable replacements for missing teeth and adjoining tissues. Partial dentures are an option if you have some natural teeth remaining, as they fill in the spaces created by missing teeth and prevent other teeth from shifting position. Full dentures are appropriate if you have lost most or all of your teeth. u A dental bridge is a false tooth that is fused between two porcelain crowns to fill in the area left by a missing tooth. The two crowns holding it in place are attached onto your teeth on each side of the false tooth and the bridge is not removable because it is secured into place.

Visit a Black Hills area dentist to learn more about these options for restoring your smile.

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n Avoid trans-fat. Stay away from items that list “partially hydrogenated oil” on the label.

Reading all food labels is essential, even if the nutrition facts states 0 trans fats. n Use fresh garlic when cooking. Garlic has been shown to help lower cholesterol levels. n Brew some green tea. The antioxidants in green tea help lower cholesterol and prevent the oxidation of LDL cholesterol. n Stock up on soluble fiber. Fiber, specifically soluble fiber helps lower cholesterol by binding with it in the digestive tract and helping it pass through the body. Choose beans and lentils, apples, oats, barley, carrots, chia seeds and freshly ground flaxseed. n Snack on almonds. Studies have demonstrated almond’s ability to lower LDL cholesterol as well as blood sugar levels – yes a 1-2 punch! n Exercise – for at least 30 minutes a day and reduce excess weight for those with waist size more than 40 inches for men; more than 35 inches for women. n And if you smoke, it’s time to quit!

Source: SupermarketGuru.com

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:

Keep The Winter Blues At Bay When the short winter days and long winter nights approach, do you start to feel sad? For many of us, this is an actual medical condition called Seasonal Affective Disorder, or SAD. It occurs when we don’t get enough light – and often, as a result we crave fatty, high carb food to help improve our mood. Studies have demonstrated that the brain produces a feeling of happiness when high-calorie, high-fat foods are consumed.

A University of Massachusetts Medical School report suggests that, “the tendency to overeat during the winter might come down to basic biology – winter eating could just be our primitive impulses urging us to stockpile for the cold months ahead.”

In this study, participants consumed an average of 86 more calories daily in the fall, versus the spring. In the fall, total fat and saturated fat were greater than springtime consumption. Physical activity also declined in winter.

So, how can you combat SAD? Phil

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Lempert, a California-based food and nutrition expert, offers these tips: u Get moving; exercise can work wonders. Working up a sweat releases endorphins and will help give your mood a lift.

]

u Get your zzz’s. Getting enough sleep is key to a good mood and good health. Make it easier on your body by waking up and going to sleep as close to the same time every day as possible. A consistent routine will make the morning alarm a little more manageable. On the same note, sleeping too much can make you groggy, so try to get adequate sleep but don’t overdo it.

Winter eating could just be our primitive impulses urging us to stockpile for the cold months ahead.

u Get some sunshine. Many studies have shown that sunshine is an effective and natural energy booster.

If you live where there is sunshine – even if it’s sporadic in the winter – take advantage! Get outside for a bit and just enjoy the sunshine and fresh air. Combine a walk or a run and you’ve got yourself a double dose of mood-lifting activities! u Get together with friends. Arrange to have coffee or a meal with

friends. Surrounding yourself with people who love you can help swing your mood from sad to glad.

Making time for yourself, laughter and good nutrition are also great anecdotes for the winter blues.

Adopt-APlant – For Your Health A little greenery does a whole lot more than spruce up your space – especially at work. According to a Washington State University study, employees who had plants in their offices were more productive and less stressed than those who didn’t.

Plus, the researchers pointed out that potted plants can filter out pollutants in the air, reduce airborne dust and add moisture to dry air, which makes for a more comfortable environment for breathing.

Stop Snack Attacks: Tips for Mindful Munching Source: Marjore Zastrow, SDSU Extension

Do you ever find yourself just eating for no apparent reason? You’re not hungry, you’re bored, you’re nervous Continued on page 24

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Continued from page 23 or anxious about something, you have food in front of you, or you just don’t have anything else to do?

Many of us are trying to maintain a healthful diet and consciously taking time to have healthful food available.

For some it takes practice to eat and enjoy food.

Too often we are in such a hurry, or we eat ‘just because’ and lose the sense of the true taste of food, and over indulge in fat, sugars and sodium.

By being mindful of what we are eating and how much we are eating, we can move toward a healthier diet and possibly shed some of those unwanted pounds. The following mindful eating tips can help you build a healthier lifestyle: u Have healthful foods available. At home, take time to plan meals and have the food on hand for those choices. If you plan your food, you will likely save money as compared to stopping at the last minute at convenience stores or picking up deli or takeout food. Research shows that home prepared meals contain fewer calories and less

[

sodium and fat than compared to convenience meals or eating out. u Consider snacks as mini-meals and make them healthful choices.

Snacks are a great way to include fruits and vegetables in your diet. Whole fruits and vegetables are quick and easy to pack and can fill the mid-morning, afternoon or evening food voids.

Take time to enjoy your meal or snack.

When we are in a hurry and stuffing food in, we tend to eat too much food and our receptors don’t have time to let us know that we are full before we are bursting at the belt. There are several chemicals which work in our body as we are eating that signal when we have had enough to satisfy.

When we are rushed eating, these chemicals don’t have the time to communicate to our brain to let us know that we are full. When eating, take time to truly taste food, maybe put your fork down between bites.

Being sure that you are not too hungry also helps to slow down

]

Consider snacks as minimeals and make them healthful choices.

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eating. It’s helpful to plan snacks as mini-meals so that you don’t have that ravished feeling at meals. u Evaluate your stressors. We each have our own habits and likely we know our down falls. For some, stress causes over eating while for others stress causes us not to eat properly. For those who eat during stress periods, consider finding another outlet for your anxiety, or maybe have some healthful foods which are low in calories to munch on. For those who do not eat during stressful times, have some healthful food to munch on so that when it does come to meals you are not ravished and over eat.

Mindful eating is a journey of making a conscious effort to choose and control the amount of food you eat. By mindfully eating, we can improve our overall dietary profile and help to maintain our weight, or for some, lose weight.

Spices Add More Than Flavor There are health benefits, too.

Spices are at the center of the eat-healthier movement—for what they add to the American diet and help remove from it. For example, the more spices people eat, potentially the less sodium, sweeteners and fats they use to flavor their foods.

As well, researchers are finding evidence that: rosemary may help reduce cholesterol levels, ground cinnamon lowers blood glucose concentration after meals, and capsaicin enhances fat oxidation.

Here are a few more popular spices and their benefits: Sage is thought to be a great brain food.

A British research team looked into sage’s therapeutic properties and memory and found that those who consumed sage oil performed significantly better at memory tests than the placebo group.

The sage group also demonstrated improvements in both immediate and delayed word recall scores and reported improved mood.

Turmeric, a deep yellow/orange colored spice often found in Indian curries, has been used for centuries in traditional Asian medicine for healing. Today, turmeric is “prescribed” to help gastrointestinal problems, arthritic pain, and a lack of energy. In recent years, scientists have found that the polyphenol curcumin (responsible for turmeric’s color) may protect and heal due to its anti-inflammatory, antioxidant, and anti-cancer properties. Turmeric’s anti-inflammatory properties are also thought to benefit blood flow to the brain, inhibiting and reducing plaque build up, thus showing promise in the prevention of diseases like Alzheimer’s.

Additionally, ginger exhibits antioxidant effects and the ability to lessen the formation of inflammation in the brain similar to turmeric. Gingerol is the compound responsible for ginger’s many benefits including the ability to significantly help with nausea, vomiting, and morning sickness. It is a powerful antioxidant and is thought to relax blood vessels, stimulate blood flow and relieve pain. Ginger is also

thought to aid in the protection against certain cancers.

Rosemary, the pine-like herb, offers anti-inflammatory protection to the delicate human brain and is thought to improve concentration.

In winter, a rosemary bush inside the house acts as a natural air freshener and “cleaner” along with being convenient for cooking. Rosemary halts gene mutations that could lead to Turmeric cancer and may help prevent damage to our circulatory system thereby reducing risk for cardiovascular complications.

Source: McCormick.com

Natural Beauty Fixes With Tea Sipping tea might be your go-to routine to help you unwind after a hectic day, but did you know that tea can also be used for several homemade beauty recipes?

Green, black and red teas have been used to improve the overall health and appearance of skin and hair for centuries. Rich in antioxidants and anti-aging and anti-inflammatory properties, tea is one of the most powerful grocery store staples that can be used topically. Here are several suggestions:

water for 15 minutes and allow to cool for a few hours or overnight.

Pour it onto freshly-washed hair and leave on for ten minutes. Be sure to shampoo and condition afterwards to seal in the shine.

2. Soothe a sunburn. Cold compresses made out of tea bags can relieve pain and reduce redness.

Likewise, if your legs are itchy and red after shaving, try pressing a cool black tea bag onto your limbs.

The tannins work to provide immediate relief from razor burns.

3. Minimize bug bites. To take down the sting and bumps, apply a used cold chamomile tea bag directly to the affected area.

4. Reduce puffy eyes and dark under-eye circles. It is believed the caffeine in tea helps to shrink blood vessels underneath the skin and eliminate darkness around the eye area.

5. Stop smelly foot odor. Soak your feet in a cool solution made out of boiled tea. The tannic acid in tea is both antibacterial and antifungal, so it stops feet from sweating and smelling funky.

6. Moisturize dry skin.

Spritz cool green tea onto your face (you can also apply it with a cotton ball) twice a day to draw out impurities, shrink large pores and get a healthy glow.

[ ] To take down the sting of a bug bite, apply a used cold chamomile tea bag directly to the affected area.

1. Add shine to dull, lackluster hair.

Rinsing hair with green or black tea can boost brassy and blah strands.

Simply steep tea bags in boiling

Editor’s Request: What’s your best health tip? Share it with us for the next issue by emailing dee.sleep@chickencreek.net.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Trash to Treasures

Get the scoop on repurposing unused and unwanted items. Whether you have things to get rid of or are seeking bargains, these places offer plenty of options.

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By Lauren Harris Several years ago, my then toddler-age sons would beg to watch their favorite TV show featuring an animated “Building Contractor” character. When he appeared on the screen, they would gleefully shout along with him, “Reduce!

Reuse! Recycle!”

While this catch-phrase reminder might elicit a chuckle, it’s still good advice to ponder and incorporate into your everyday life. Whether you are downsizing your stash, or are a savvy shopper, many options exist, and don’t require a lot of time and effort.

According to Brandon Archer, ReStore manager, Habitat for Humanity in the Black Hills was able to divert a total of 139,964 lbs of items from the landfills in 2012. Doing the math, that converts to just under 70 tons!

This service continues to increase, with August 2013 alone showing another 14,741 lbs diverted from Black Hills landfills. Additionally, by utilizing all the options offered

by Black Hills Area Habitat for Humanity, your neighbors have already contributed to housing over 300 Black Hills residents!

Reduce

When it comes to “reusing,” everything from clothing and kitchen gadgets to home décor can find a second life at local consignment stores.

These businesses offer a great option for sellers to consign items and even earn a bit of cash for them, and for buyers to find some super bargain prices – and for both to be environmentally conscious.

Head over to SaverSmart in Belle Fourche with your gently used goods, but be prepared to leave with a musthave discovery! Their warehouse-size shop is bursting with great buys. Or try carrying larger home pieces to Changing Spaces in Spearfish, and leave yourself plenty of time to look at their varied inventory. Lucy’s Nearly New Shop in Sturgis specializes in women’s and children’s clothing, but also has a menswear section, as well as a nice selection of jewelry, linens, and antique kitchen items.

In the spirit of bartering, visit these and the other listed stores, and pay for your newfound needs with consignment cash your pieces earned.

We can probably all admit to having extra household “stuff ” in our basements and garages. How can you reduce it – while still doing good for the planet? Or maybe you’re in need of a few building supplies for a project – but don’t want to pay full price. One organization facilitating the recycling of “stuff ” is Habitat for Humanity.

Habitat for Humanity is a global, non-profit charity organization that utilizes funds from donations and volunteer labor to build and renovate homes for underprivileged families. At the same time, Habitat is able to reclaim home-related items that otherwise would be discarded and wasted by selling them in a Habitat ReStore.

Habitat for Humanity encourages donations of any home structural items that are removed and replaced during a remodel, such as appliances, home hardware, and furniture, and many others. (A complete list of accepted items can be found on their website.) A Habitat ReStore is stocked with these donations, along with left-over home building supplies and unique pieces salvaged from older homes that are in usable condition, priced to liquidate.

They’ve operated a Rapid City location for a few years and recently opened a second Black Hills ReStore in Spearfish.

Both ReStores welcome the public to browse the surplus items in the store, and also to volunteer the time and labor necessary to catalog and arrange donations.

Additional programs to help fund Habitat are Cans for Homes and Cars for Homes. Drop off aluminum cans, or call for free pickup of any unwanted vehicle, and the funds generated will go towards building homes.

Reuse

Recycle Stop by the Salvation Army store in Spearfish lately?

Walk in and you might just find that very special item which has eluded you for years. “We get one of everything,” says Assistant Manager and clothing expert Cyndi Rankin.

And if you don’t see what you want? “It seems like every time somebody asks for something, it usually comes right in,” says Rankin.

They often display large collections of unique pieces, and high-end garment items such as leathers and furs, along with the tidy sections of clothing, household items, and

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electronics. Their hard-working team is proud of the store, and stay busy stocking departments and running random half-price sales. The store also has a distinctive focus on seasonal items, keeping inventory related to the current season high and affordable.

Donations are always welcome, and they literally do accept everything household or clothing related, short of old, unworking electronics or worn-out mattresses. “The money (from donated item sales) stays local,” Cyndi says, and the organization is able to assist with area needs such as utility cut-off notices, clothing vouchers, back-to-school programs, and coats for kids, to name just a few. With their equipment, they are able to bale and wholesale any unsold clothing to be sent overseas, which benefits both our community and beyond.

If you don’t find what you need there, check out Artemis House Boutique, also in Spearfish. Their proceeds benefit victims of domestic violence in our area. The Goodwill store in Rapid City will require some serious shopping time: they offer thousands of items covering approximately 10,000 square feet! Check with these places for donation guidelines.

With such a variety of choices available, now is an excellent time to give back to your Black Hills area communities: through donations as you modify your home, by conscientious consigning, or simply by browsing the cache of treasures out there just waiting for a new home.

Thrift & Non-Profit Donation Stores Artemis House Boutique 430 E Colorado Blvd., Spearfish | (605) 641-6918 Bearly Used 740 N Main St, Spearfish | (605) 642-3906 Goodwill 611 Lindbergh Ave, Rapid City | (605) 737-3955 Habitat ReStore Outlet 401 11th St. #7, Rapid City | (605) 791-1880 2915 Colorado Blvd., Spearfish | (605) 717-1882 Salvation Army 310 Ryan Rd Spearfish, SD 57783 | (605) 642-0924 The Club for Boys Thrift Store 319 North Third St., Rapid City | (605) 341-8878 Treasure Island 714 N 5th St, Spearfish, SD 57783 | (605) 722-1046

Consignment Stores Changing Spaces 830 N 3rd St Spearfish, SD 57783 | (605) 717-2897 Emporium of Reusables 1853 5th Ave, Belle Fourche | (605) 892-2034 Lucy’s Nearly New Shop 2320 Junction Ave # B, Sturgis | (605) 347-5623 My Sister’s Closet 1132 Main St Sturgis | (605) 347-0227 Pac-Rat Palace 1350 Deadwood Ave N, Rapid City | (605) 348-4240 SaverSmart 805 6th Ave, Belle Fourche | (605) 892-2518 Sweet Repeat 830 N Main St Ste 3, Spearfish | (605) 642-3203 Tristan’s 607 State St, Belle Fourche | (605) 892-9191 This & That 725 12th St., Spearfish | (605) 717-6500 Wear it Again, Sam 402 East Fairmont Blvd., Rapid City | (605) 342-8283

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Dog Grooming – Not Just For Poodles

More than cosmetic, grooming also helps pets stay healthy

By Tiffany Smith, Owner/Operator Dogwood Lodge Pet Resort & Grooming Salon Many people wonder why you would ever take your dog to a professional groomer. However, did you know a lack of grooming can negatively affect the state of your dog’s health?

Grooming does more than just make your dog look and smell nice. In fact, keeping your dog healthy means paying regular attention to bathing, nails, ear and teeth care, and coat brushing. Even dogs with short hair will benefit from this often overlooked aspect.

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Here are 10 reasons to groom your dog regularly: 10. Bathing with professional high quality products helps remove old hair, dirt and oil from the skin.

The physical action of being washed is pleasant to most dogs, and it may make your groomer aware of a lump or bump that may have appeared or changed suddenly from the last visit.

9. Dogs cool off by panting and by air circulating around and through their pads. Long hair impairs that ability. Trimming this hair should also keep them from slipping on your tile/wood floors and injuring themselves.

4. Clearing your dog’s private areas of hair is just plain good hygiene. This guarantees your dog’s excretions and stool will not stick and be carried indoors, and your dog will stay fresher and cleaner longer.

8. Crust in the corner of the eyes causes sores and can lead to discomfort and eye injury. These sores can often only be seen after removing the thick crust upon grooming.

3. Your dog’s ears have hair deep within the inner canals that needs to be removed every 4 to 6 weeks.

Otherwise, you risk inflammations and potential ear infections which are uncomfortable and painful.

7. Long and overgrown nails force your dog to walk on the sides of their pads which causes pain and in the long run, contributes to arthritis in the paws, legs and hips.

6. Matted hair pulls and causes great discomfort and pain for your pet – and creates a breeding environment for fleas, ticks and causes skin problems.

5. Anal glands are the most neglected part of your dog’s body. As they fill up, some can burst causing very expensive surgery and unnecessary pain. A thorough grooming includes expressing these glands.

2. Make your pet happy. Your dog will feel better, look better, smell better, and be healthier and happier.

1. Save money. Avoid expensive veterinary visits with preventative care and regular 4-6 week grooming maintenance for your best friend.

A lifetime of healthy grooming for your pet can stave off health problems and benefit your pet in so many ways.

By maintaining good grooming habits, you are doing far more than just showing off her shiny fur. You are also giving her the gift of good health.

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Health & Happi n ess Animal assisted therapy helps restore smiles, social skills, self-confidence and more

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For anyone who has a pet, you likely realize that animals can sometimes be a very good friend. They love unconditionally, listen without interrupting or arguing back, and welcome a soft hug or gentle back rub.

Thus, it should be no surprise that animal assisted therapy is helping children, families and adults cope with issues like depression, loneliness, shyness and much more.

“Animals often help people of all ages not feel so anxious,” explains Rapid City-based Jennifer Freyensee, who

has a Master’s of Education and is a registered therapist who utilizes animal assisted and play therapy with her clients.

Three years ago Freyensee purchased a 12-week-old Australian Labradoodle, whom she named Dusty, expressly for the purpose of training him for use in animal assisted therapy sessions. She chose that specific breed of dog not only because their fur is very soft, but also because they are hypoallergenic.

Freyensee and Dusty focus primarily on therapy with children – as a former teacher Freyensee says helping children has always been important to her. This includes children going through divorce, students having behavior issues at school, and adolescents in the correction system to name a few.

“Dusty helps bring people out of their shells. Some individuals don’t talk, so play is their language and as a registered play therapist you are able to communicate and learn about what’s going on in their life,” Freyensee says. She also works with parents so they can better communicate with their child at home.

For more about Freyensee visit her website at PawsForTherapyLLC.com.

Additional Local Therapy Option Involves Equines Another animal assisted therapy offered in the Black Hills is the SunCatcher Therapeutic Riding Academy which provides an equine therapy program for children, teens, and adults with disabilities and/ or special needs, and disadvantaged children. Equine therapy can help to improve balance, coordination and strength; enhance cognitive thinking, social interaction and self-worth; as well as lift spirits and generate many smiles. Visit suncatchertra.org. www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2014

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Digital Domain Apps & Online Insights Game On: Get Fit

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Fitocracy is a website and app that tracks and shares workout routines, but it makes it competitively fun. Developed by a former video game guru, the site appeals to users by rewarding them with badges and points every time they submit workout details. For example, a 2-mile jog might net a user 300 points and a congratulatory badge – which helps motivate them for their next workout.

Find Online Zen In today’s hyperactive world, it’s no surprise that there’s now a website to help us slow down. Calm.com is a free site and iPhone app which guides users through two-, 10- or 20-minute relaxation experiences in which they can view idyllic beaches or forests while listening to the sounds of birds or gentle rain. Some areas of the site are free, others are subscriber based which gives access to premium programs on positivity, creativity, focus, energy, confidence and more.

Similarly, the site Donothingfor2minutes.com immediately begins a two minute countdown when opened.

If the mouse or keyboard is touched, a red “fail” message flashes and the timer resets. Give it a try and see how you do.

Beauty Basics My Own app, developed by innovative skin health company Own Products, revolutionizes how you can measure and track aging. This first-ever app combines facial recognition and clinical research technology to determine your personal beauty numbers around fine lines, deep wrinkles, and

hyper-pigmentation. With this app, you are able to see your current signs of aging, and track them over time. Simply take a photo of your face with the My Own app and the diagnostic tool will then provide you with beauty statistics helping you evaluate your skin’s needs.

Cyber Shopping Shopping at Luvocracy.com is like strolling cyberspace with a friend who has terrific taste. The site includes people’s roundups of their favorite online items, which you can order directly.

A fringe benefit: you earn a credit or cash reward when someone buys one of your recommendations.

Similarly, Wanelo.com features an interface similar to Pinterest where people can share products they like – a buy button is included which redirects users to a retailer’s website to make purchases. Retailers – especially smaller boutiques – are now using the site to market their products as well.

Healthy Site Just For Kids The MyPlate Kids’ Place web destination is designed to help kids explore healthy eating. Created for children ages 8 to 12, the website features games, recipes, tips, and activity sheets. One game offered is a word maze called “Have fun with fruits and vegetables” that includes the names of 14 fruits and vegetables hidden in the maze. Recipes contributed by students include “Kickin’ Colorful Peppers Stuffed with Quinoa,” zucchini pancakes, passion fruit smoothies and “Garden Stir Fry.”

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MyPlate Kids’ Place

www.choosemyplate.gov/kids

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Got a Great App?

App

Have you found an app that helps promote “living well?” Share it on our Facebook page and tell us what you love about the app and how you use it in your daily life. We just might feature it in our summer issue!

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simply give our bodies what they need.

I think the main reasons people find it difficult to stick with an exercise and nutrition plan is because it becomes time consuming and complicated and they don’t see the results they want. Our lives are so busy and fast paced that putting it all together can be overwhelming. It’s hard to know where to start, what to do, and who to believe.

We see countless commercials, magazines, and food labels telling us to do this, don’t do that, eat this, never eat that, take this product or that vitamin.

Which one is right? It seems the second we think we’re doing something correctly, we hear about something new, different, or better, causing us to be frustrated, give up and go back to our old ways.

Many people simply accept things like slowing metabolism, thickening waistlines, and general aches and pains as a result of getting older. Then there are other conditions like high cholesterol, high blood pressure, fatigue, slowing libido, thinning hair, wrinkles and sagging skin. These do not necessarily have to happen!

No one is “well” right up until the day they are diagnosed with something like arthritis, type 2 diabetes, heart disease, or cancer. There were signs and symptoms that were either silent or were ignored. There may be a family history or genetic predisposition, but that doesn’t mean it has to express itself. We can absolutely affect the outcome of our genetic variations in a positive way by how we eat, exercise, rest, and supplement our nutrition.

However, we must do something now to prevent these things from happening. What we do for our health today, we will either reap the benefits

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By Lori Weischedel, CFT Fitness is not just about losing body fat and getting in shape. It’s about being healthy and well overall – having a good metabolism and body composition, preventing premature aging as well as the negative conditions that are associated with aging.

As a 47-year-old busy mother of two, I am fully invested in my own lifelong quest to prevent and reverse age related conditions, and to be as energetic, fit, strong, healthy, and happy as possible.

Along this journey of my own, it has become my passion and my purpose to help other people learn how to be healthier, stronger, and to feel great, too. Achieving this takes a comprehensive approach, and requires thinking about our bodies, food, and fitness differently than we ever have before.

Exercising correctly, eating right, managing stress, balancing hormones, getting adequate rest, and supplementing our nutrition with the right micronutrients are all equally important. Our bodies are incredibly complex vehicles, and we can’t “trick” them into losing weight or getting fit. But we absolutely can improve, heal, and increase our metabolism, and be healthier at any age if we

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Think Different!

of, or pay the price for later. If we expect our bodies to serve us well for long and healthy lives, we must serve our bodies well first.

As a Certified Fitness Trainer and Nutrition Consultant, I work with my clients to create a customized plan specifically for their individual goals and challenges. Fitness, health, and wellness don’t have to take a lot of money or time. I love teaching people how to make simple little changes that will create incredible lifelong results. It begins with changing the way we think about our bodies and our lives.

Lori Weischedel is a Certified Personal Fitness Trainer and Wellness Coach, a Nutrition and Weight Management Consultant and a Pilates Instructor. Contact her at (605) 209-5491 or find her on Facebook at HealthyHappyStrongU.

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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

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

www.regionalhealth.com

20397-1013