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Regan Duvall FINDING WAYS TO INSPIRE

IN OUR COMMUNITY To the Nines FASHION Tailgating Style WHERE TO SHOP WHERE TO DINE ROAM Kitchen + Bar


Exclusively available at

Lakeport Commons 4830 Sergeant Road Sioux City IA 51106 (712) 255-7229, (800) 444-4431

Bridges at 57th 2109 W. 57th St Sioux Falls SD 57108 (605) 338-9060

Village Pointe 17255 Davenport St #111 Omaha NE 68118 (402) 935-6332

Uptown and Main 5601 28TH Avenue South Fargo, ND 58104 (701) 532-3020


“This is the best thing I have ever done for my skin.” – C.S.

MAKE YOUR SKIN GLOW Take away years of skin damage and signs of aging with HALO. This laser treatment helps correct: • Wrinkles • Discoloration • Sun damage • Uneven skin tone • Enlarged pores • Poor texture Call (605) 328-9770 to make your HALO appointment at Vivaz Medical Spa today.

019069-00354 6/19

5019 South Western Ave. Suite 130 Sioux Falls, SD • vivazmedicalspa.com • Like us on Facebook: Vivaz Medical Spa


Publisher Sioux Falls Woman Publishing, LLC Jared Holsing, President Editor Jared Holsing | 605.323.0072 | 605.728.9118 Creative Director Lindsay Rohlfsen | L. Dezign | 712.332.1002 Photography Christin Vander Pol, Emily Olson, Good Life Photography, Maggie Sweets Photography, Pennock Marketing, Reistroffer Design

Sioux Falls Woman Magazine is published six times a year by Sioux Falls Woman Publishing, LLC.

THE

by a woman, for a woman

DANCE

LINE, INC.

© 2019 Sioux Falls Woman Publishing, LLC. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Sioux Falls Woman Magazine assumes no responsibility for unsolicited manuscripts or photographs. Materials will be returned only if accompanied by a stamped, self-addressed envelope. Sioux Falls Woman Magazine does not necessarily endorse or agree with content of articles or advertising presented.

MAIL CORRESPONDENCE TO: Sioux Falls Woman Magazine | P.O. Box 89837 Sioux Falls, SD 57106 READ SFW ONLINE AT: siouxfallswoman.net

3501 W. 57TH ST SIOUX FALLS, SD 57108 605.362.0008 1.800.888.0429 www.thediamondroom.com

Annual Shoe Trade-In Sale! Bring in any old pair of dance shoes and receive $5 OFF the purchase price of a new pair! Expires 9/30/2019

2115A S. Minnesota Ave. • Sioux Falls

605.335.8242 thedancelineinc.com

FOR ADVERTISING INQUIRIES: Jared Holsing | 605.728.9118 jared@siouxfallswoman.net Max (Maxine) Haggar | 605.595.5320 maxineann@sio.midco.net


sioux falls woman

Contributors

sfw | c o n t r i b u t o r s

Jared Holsing President

Lindsay Rohlfsen Creative Director

Margaret Pennock 17 years

Thea Miller Ryan 17 years

Jennifer Dumke 17 years

Jill Funke 17 years

Brianna Venekamp 15 years

Natalie Slieter 4 years

Emily Olson 4 years

Chellee Unruh 4 years

Jessalyn Holsing 4 years

Chantelle Duncan 3 years

Ashley Sornsin 3 years

Lisa Peterson 2 years

Virginia Olson 2 years

Kjersten Joachim 1 year

August/September 2019 | SiouxFallsWoman.net

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sfw | t a b l e o f c o n t e n t s

Life 10 16

18

20

Calendar of Events In Our Community Women Lifting Up Communities & Each Other Event To the Nines Couples Connection Stronger Together

Style

Foodie

Finance

The Late Kate Spade’s Inspiration

Insurance Aging Into Medicare

26 Couture 28

30

Beauty Trends Eyelash Extensions

Fashion Trends Tailgating Style

32

Where To Shop

40 Tips

5 Ways to Keep Garden Veggies Fresh

41 Recipes

42

44

Summer Fresh Recipes

Healthy Eating Fresh from Your Garden Where to Dine ROAM Kitchen + Bar

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On the cover Featured: Regan Duvall Photography: Maggie Sweets Photography Makeup: Sera Bella Spa

Home 56

Home Feature Intentional Living

64 D.I.Y.

Chevron

66

About the Yard Charming & Functional She Sheds

Health

Profiles

70 Health

How Much Exercise do Kids Need?

72 Wellness

The Truth About Kids and Tonsils

74

Mental Health How to Stay Calm When Facing Your Fears

80 86

88

Cover Story Regan Duvall: Finding Ways to Inspire What’s New Prairie Roots Chiropractic & Functional Medicine Last Impression Fairwell Ado

76

Self Health Journaling

August/September 2019 | SiouxFallsWoman.net

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“I love when clients bring in ideas, but I’m glad they come to me because I can make those Pinterest dreams a reality.”

CARLY ELLSWORTH

As manager of outside design, Carly works with contractors and their clients. But she’s equally comfortable working with homeowners. No matter what the project, Carly always starts the design process the same way: a catalyst item. “It’s one thing that the homeowner loves, and we build off that.”

Design Consultant

P R OV I D E S F R E E D E S I G N H E L P MONTGOMERYS.COM

S I O UX FALL S

|

MADISON

|

WAT E R T OW N

South Dakota Family Owned Since 1888


Life Life Life


Miranda Lambert | October 12, 2019

calendar of events: august / september 2019

Every Thursday Through September 15

August 7

Every Sunday Through September 15

August 8-10, & 15-17

Strawbale Winery Summer Porch Series Strawbale Winery Admission: $5/person, $10/carload 605.543.5017 | strawbalewinery.com

Sangria Sunday Strawbale Winery Admission: $5/person, $10/carload 605.543.5017 | strawbalewinery.com

August 6, 9-10, 15-17 & September 19-20

Americana Summer Celebration Show Aug. 6 - 1:30pm; Aug. 9 - 7pm; Aug. 10 - 1:30pm; Aug. 15 - 7pm; Aug. 16 - 7pm; Aug. 17 - 1:30pm; Aug. 19 - 7pm; Aug. 20 - 1:30pm The Browns Theater, Le Mars, IA Admission: Dinner & Tickets - $17-$41; Tickets only - $10-$26 888.202.2712 | thebrownstheater.com

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SiouxFallsWoman.net | August/September 2019

Quick Start Your Kayak! 6pm | Family Park Admission: $39 605.367.7999

Dear Mr. Mayor (A New Musical) Aug. 8 - 7pm; Aug. 9 - 1:30pm; Aug. 10 - 10am; Aug. 15 - 1:30pm; Aug. 16 - 1:30pm; Aug.17 - 10am The Browns Theater – Le Mars, IA Admission: Dinner & Tickets - $17-$41; Tickets only - $10-$26 888.202.2712 | thebrownstheater.com

August 10

Artisans for Animals 10am | Lewis Drug on Minnesota & 37th Admission: Donation


August 11

Evening for the Kids – Benefit for Children’s Home Society 5:30pm | Sioux Falls Convention Center Admission: $75/person, $500/table of 8 605.965.3138 | tom.roberts@chssd.org

August 12

Orion Classic Golf Benefit for Children’s Home Society 7:30am | The Country Club of Sioux Falls 605.965.3138 | tom.roberts@chssd.org orionclassic.com

August 13

WomenUnite 11:30am | Sioux Falls Convention Center Admission: $20 605.336.2095

August 15

Party Like It’s 1975 Hanger Party 7pm | Sioux Falls Airport Admission: $15 advance, $20 at the door 605.526.4047

August 17 & 18

Animal Enrichment Day 1pm | Great Plains Zoo Admission: Free with Zoo admission 605.367.7003

August 17

Downtown Riverfest 2019 4pm | Downtown Sioux Falls Riverfront Admission: Free 605.338.4009

August 23

Form + Fashion Meet Function Student Portfolio Design Show 4pm–6pm | Design Solutions (2701 S Minnesota Ave) 605-275-9728 | idtsd.org

August 24

Bark in the Park 8:30am | Pasley Park Admission: $25 605.338.4441 | sfhumanesociety.com


SEE OUR NEW STORE - OPEN NOW!

August 24

Falls Art Market 8:30am | BronzeAge Admission: Free 605.977.7644

September 1

Bio Health Education 2pm | Graystone Heights, Theater Room Introduction - Free; Workshop - $95 310.752.4802 | biohealthedu.com/bhe-introduction

September 5 Remember us when you are looking for just the perfect gift for employees, clients, family and friends. You can visit our website and order online. We can mail your gifts directly to the people on your gift list. Cheese locally made in South Dakota!

Check out our 23 flavors of cheese, 8 flavors of spreads and our own butter!

DIMOCK DAIRY CHEESE Along Highway 37 - South of Mitchell

155 West 1st St • Dimock, SD (605) 928-3833

Thomas Rhett Denny Sanford Premier Center ticketmaster.com

September 5-7

50th Anniversary USS South Dakota Memorial & 27th Reunion of Crew of USS South Dakota 1pm | USS South Dakota Memorial Admission: Free 605.366.3291

Mon - Fri 7am - 6:30pm • Sat 7:30am - 2pm

www.dimockdairy.com • cheese@dimockdairy.com

September 6

Fetching Fall Craft & Bake Sale 11am | Sioux Falls Area Humane Society Admission: Free 605.338.4441 | sfhumanesociety.com

September 7 LOVE TO GRILL? STRUGGLING TO HEAR AND WANT TO ENJOY CONVERSATIONS BETTER AMONGST FAMILY AND FRIENDS? Join special guest, Dr. Mandy at the Pitmaster’s club and “hear” what you have been missing! You are invited to learn how to be a true grillmaster and experience with Dr. Mandy what hearing aids will bring back to you. This is your opportunity to try hearing aids with no obligation! Call 605.306.3050 to reserve a spot. Spots are limited!

Wednesday, October 2 6pm-8pm Located at Fireplace Professionals, Inc. 1217 W 41st St, Sioux Falls bbqheavenpitboys.com 12

SiouxFallsWoman.net | August/September 2019

Sidewalk Arts Festival 9am | Washington Pavilion Admission: Free 605.367.6000 | washingtonpavilion.org

September 8

Sioux Falls Marathon 6:30am | Denny Sanford Premier Center dennysanfordpremiercenter.com

September 12

Classic Car & Motorcycle Show 5pm | Active Generations 605.336.6722

September 12 Light The Night 5:30pm | Falls Park Admission: Free 605.214.2331


September 13 & 14

Sioux Falls Premier Rodeo Denny Sanford Premier Center Admission: $18, $36, $52 ticketmaster.com

September 14-15 & 21-22

Fall Parade of Homes 1pm–5pm | Throughout the Sioux Empire hbasiouxempire.com

ARTISAN. HAND-CRAFTED. URBAN KITCHEN Approachable, familiar cuisine in a modern, open-style layout. Intimate enough for a special evening.

.

OFF

September 14 & 15

Family Fun Festival Mon-Fri 10am-7pm; Sat 10am-6pm; Sun 11am-6pm Country Apple Orchard 605.743.2424 | countryappleorchard.com

MONDAY - SUNDAY 3PM-6PM LUNCH & DINNER SERVED DAILY

September 20 & 21

Abbott House 80th Anniversary Celebration featuring Elizabeth Smart 6pm Sept. 20 - Rapid City, Best Western Ramkota Rushmore Room Sept. 21 - Mitchell, Mitchell Performing Arts Center Admission: VIP-$75; GA-$35 abbotthouse.org

$10 $50 PURCHASE Dine in only Not valid with any other offer.

No cash value. Tax & gratuity not included. Present ad for discount.

Offer expires 10/31/19

PATIO NOW OPEN!

Now the experience extends beyond the restaurant onto our stunning new patio. 22TEN Kitchen Cocktails 2210 W 69th Street, Sioux Falls, SD | (605) 271-1787 www.22tenkitchen.com | Follow Us on Facebook!

September 21

Sioux Falls Walk to Defeat ALS 8:30am | Sertoma Park Admission: Donation walktodefeatals.org

September 21 & 22

Apple Festival Mon-Fri 10am-7pm; Sat 10am-6pm; Sun 11am-6pm Country Apple Orchard 605.743.2424 | countryappleorchard.com

21st Annual Concert Series 5 great shows - 5 nights of fun Tickets at Sfjb.org

September 23

Watercolor & Journaling 6pm | Joe’s Garage Jewelry Studio Admission: $35 605.367.7999

September 27

Celtic Angels – Irish Ensemble presented by Live On Stage Sioux Falls 7pm | Washington Pavilion Admission: $15-student; $40-adult 605.367.6000 | washingtonpavilion.org liveonstagesiouxfalls.org

August/September 2019 | SiouxFallsWoman.net

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October 2

Kristy Eckhoff-Speck

Pitmaster’s Club & “Hear” 6pm-8pm | Fireplace Professionals, Inc. 605.306.3050 (seating is limited, call to reserve)

October 3-5, 11-12, 25-26

It Is Well Musical Drama By Josiah Mullins Oct. 3 - 7pm; Oct. 4-5 - 1:30pm; Oct. 11 - 7pm; Oct.12 - 1:30pm, Oct. 25 - 7pm; Oct. 26 - 1:30pm The Browns Theater | Le Mars, IA 888.202.2712 | thebrownstheater.com

October 5 & 6

Providing individual, couples, and family therapy to people dealing with issues such as: Grief and Loss | Anxiety | Abandonment | ADD/ADHD Coaching Past Abuse or Trauma | Life Transitions 605.306.5458 | sfadhdhelp.com | maximumhealthllc.com 1500 S Sycamore, Ste. 102 | Sioux Falls Hours: Mon 10am-7pm | Tues, Wed 8am-5pm | Thurs 9am-5pm

Harvest Festival Mon-Fri 10am-7pm; Sat 10am-6pm; Sun 11am-6pm Country Apple Orchard 605.743.2424 | countryappleorchard.com

October 5 & 6

Showcase of Remodeled Homes Noon-5pm | Throughout the Sioux Empire hbasiouxempire.com

October 11

Sertoma Beer Fest 5:30pm | Ramkota Event Hall Admission: $40 noonsertoma.com

October 12

Miranda Lambert Denny Sanford Premier Center ticketmaster.com

October 12 & 13

Sioux Falls Quilters Guild Presents “Sew Whimsical” 2019 Quilt Show Oct. 12 - 9am; Oct. 13 - 11am Sioux Falls Convention Center

The Howard Group offers a purposeful wealth management practice where our team empowers clients - primarily women and families - to feel comfortable managing their financial lives, especially during and after times of significant change.

Mary J. Howard, CIMA®, CRPC®, CDFA™

Senior Vice President, Financial Advisor mjhoward@rwbaird.com

Megan K. Howard

Robert W. Baird & Co. does not provide tax or legal advice. Please consult with your tax or legal advisors. Investment Management Consultants Association is the owner of the certification mark ”CIMA®,” the service marks “Certified Investment Management AnalystSM,” “Investment Management Consultants AssociationSM,” and “IMCASM.” Use of CIMA® or Certified Investment Management AnalystSM signifies that the user has successfully completed IMCA’s initial and ongoing credentialing requirements for investment management consultants. ©2014 Robert W. Baird & Co. Incorporated. Member SIPC. First use: November 2014

SiouxFallsWoman.net | August/September 2019

Looney Lutherans Comedy Oct. 18 - 1:30 & 7pm; Oct. 19 - 1:30pm The Browns Theater | Le Mars, IA 888.202.2712 | thebrownstheater.com

Financial Advisor mkhoward@rwbaird.com

The Howard Group | Robert W. Baird & Co. 4930 S. Western Avenue, Suite 400 • Sioux Falls, SD 57108 (605) 275-2310 • Toll Free: (888) 352-4040 • Fax: (605) 275-2309 www.howardgroupofbaird.com

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October 18 & 19

“For I know the plans I have for you, plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call upon me and come and pray to me, and I will listen to you. You will seek me and find me; when you seek me with all your heart. I will be found by you,” declares the Lord.

Jeremiah 29:11-14


sfw | t h e b r i d g e s a t 5 7 t h

e d u t i l So

er Summ

The Bridges at 57th (57th & Western Avenue)

605-521-5099 • w w w.rainnsalon.com

5009 S. Western Avenue • Sioux Falls • (605) 335-9878

www.forgetmenotsf.net


Women Lifting up Communities and Each Other with Habitat for Humanity Project By Lisa Peterson | Photos courtesy of Habitat for Humanity Greater Sioux Falls

B

renda Lorenz has always enjoyed working with her hands. The Sioux Falls resident grew up on a farm, hauling bales, taking care of the lawn and feeding the chickens. When her employer asked for volunteers to help with Women Build Day at Habitat for Humanity Greater Sioux Falls, she decided to participate.

Since getting involved 11 years ago, Sioux Falls Habitat for Humanity has completed dozens of homes through the International Women Build Day. While the goal of Women Build Day is a roof over a family’s heads, there are other benefits like female empowerment and community building.

“I thought it would be fun to learn how a house is built,” Lorenz said of her involvement in Women Build Day. “It was very satisfying and fun.”

“What the women end up doing is lifting up their community and giving the future homeowners hope,” said Schillerstrom. “We have many repeat groups that look forward to participating year after year, and they have stories that go back for years about the families they helped and the homes they built.”

Since 2008, Women Build volunteers have come together to get involved in the nonprofit organization’s homebuilding mission. Volunteers work under the direction of construction professionals and alongside other volunteers and future Habitat homeowners. “We’re there to unite women on a Habitat construction site where they will learn about construction, Habitat’s mission, meet the future homeowners and feel empowered to build a home and a community,” said Niki Schillerstrom, Habitat’s Community Relations Director.

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SiouxFallsWoman.net | August/September 2019

Lorenz says it is special when women volunteer together. “You get to meet so many other women on the project. It’s amazing what women can do when we put our minds to it.” This year, there were 43 volunteers working on Women Build Day, both male and female, said Schillerstrom.


“There were four or five different groups and some individual volunteers. We had a group of friends, three employer groups, and we had some family members,” she said. Volunteering on a Habitat site can be intimidating for anyone, but the Women Build program works to diminish the fear factor, said Schillerstrom. “We strive to break the steps into small pieces so anyone can digest them, anyone can help build, and anyone in our community can have a sense of ‘I helped build that house.’ You will remember that feeling and that house forever.”

Meet our new therapists!

Brooke Greenig, LCSW and Alexis Meyer, LPC

Now offering Telehealth Services! Contact us to schedule your session and we will see you within 24 hours.

We offer the following services for individuals of all ages: Individual • Couple • Family • Group • Mental Health • EMDR • Play Therapy

Burroughs Counseling and Consultation, LLC 5032 S. Bur Oak Place, Suite 217 | Sioux Falls, SD 605.206.7474 | burroughscounseling.com andrewb@burroughscounseling.com

Lorenz says she plans to continue volunteering on Women Build Day. “I’m glad that I’m able to help support Habitat’s mission to build homes for families, and working right alongside the people who are going to be living in these homes is amazing,” she said, adding, “It’s just a great event.” Learn more about Sioux Falls Habitat for Humanity and Women Build at www.siouxfallshabitat.org or by calling 605.332.5962. n

IS YOUR CHILD “HEARING” READY FOR SCHOOL? Early treatment is the most effective treatment. Schedule a hearing test and make sure you and your family will be at their best.

5124 S Western Ave, Ste 4 | Sioux Falls 605.275.5545 | audiologyspecialtyclinic.com


9.9.19 To the Nines Celebration 9.9.19 | 5-7pm R Wine Bar | 322 E 8th St, Sioux Falls

To the Nines

A celebration of friends, beauty and discovery By Margaret Pennock | Photos courtesy of ARTisan Skin and Laser Center

ARTisan Skin and Laser Center Services • medical grade skin care lines • non-invasive and minimal down time laser and light services • facial injectables such as Botox®/ Dysport® (for crows feet, furrow lines) • facial fillers (for cheeks, lips, nasolabial folds). • plasma therapy for hair loss • scar treatment • complementary skin analysis/ consultation

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SiouxFallsWoman.net | August/September 2019

S

eeing others as ‘masterpieces,’ Dr. Alison Tendler has focused her professional career on “combining the joy of helping people see the beauty in the world better… along with the beauty of allowing people to see themselves better.”

A board-certified ophthalmologist, Dr. Tendler has practiced in the Sioux Falls area for the past 13 years. Today, she is excited to be putting her stamp on her all-new boutiquestyle medical spa, ARTisan Skin and Laser Center at The Galleria Center at 69th and Western Avenue. She notes, “I wanted to take that passion and vision for who I am and how I view people as masterpieces, whether I am working on their vision or their skin, and combine them in a smaller, more intimate setting.” To celebrate and thank her clients, Dr. Tendler is hosting a To the Nines Celebration on September 9, 2019 at R Wine Bar on the East Bank of Downtown Sioux Falls. “We’re hosting this event to recognize our clients and to thank them for their trust in us to serve them over the past years. We also would like to invite others who may be interested in our services, but for one reason or another, have never been in. It’s a great time for everyone to feel the excitement of what we do, see who we are and what we have to offer, and to do so in a fun and non-threatening way. What better way to accomplish that than coming with your friends?”


Guests will also have the opportunity to take advantage of client appreciation pricing on services and win amazing door prizes including medical grade skin care products, Botox/Dysport, facial fillers, and all skin care services such as chemical peels, micro needling and laser skin resurfacing including the incredibly popular Halo procedure. In addition, Dr. Tendler has planned a charitable cause as part of To the Nines. “A few years ago, I decided I didn’t want to keep the joy of seeing transformation of ‘Self’ limited to our center. What I mean is, there is a  transformation that happens when people seek to improve themselves. And it’s not just external. This is something that happens on the ‘inside.’ With amazing clients, friends, and community members who attend this event, why not pass those gifts on to others in our community or region who may need the same empowerment, but in a slightly different fashion? This year we will again choose a program that aligns with our vision that empowers others to see the best within themselves and give them confidence as they seek changes and growth within their own lives. Last year we chose Dress for Success.” The To The Nines Celebration is open to the public but RSVPs are necessary. Please contact ARTisan Skin and Laser Center at 605.371.7057 for more information or to schedule a consultation. RSVP by visiting  artisanannualevent2019.eventbrite.com  or email contact@artisanskinandlaser.com. n

Ethical. Sustainable. Natural.

Mon 10-7 | Tues Closed | Wed-Sat 10-7 | Sun 11-4 605.271.0350 | terrashepherd.com | @terrashepherdboutique 218 S Phillips Ave | Downtown Sioux Falls

irst F Impressions “Every room has its own voice; we’ll help you give it the perfect accent.”

NEW SEASONAL DECOR ARRIVING WEEKLY!

FIRST IMPRESSIONS

775 10th St • Rock Valley, Iowa 712.476.2945 Mon–Fri: 9–5 Sat: 9–3 or by appointment

www.firstimpressionstogo.com • become a fan on facebook


Stronger Together How your relationship can survive the back-to-school mania By Chellee Unruh

T

he amount of work that is required to keep your home functioning combined with taking care of your children’s needs and the strain of both parents working full time can take a toll on your relationship. It’s not uncommon for your relationship to get placed on the back burner when the hustle and bustle of back to school settles in. The dynamics in your marriage change when your priorities shift from each other to focusing on your kids. This is especially true with the increasing number of activities children are involved in when school starts. In the midst of the chaos, the best thing you can do for your children is to ensure that you have a happy marriage. Here are some tips to help strengthen your marriage and keep it strong. 1. Do the little things. Prior to having kids, it was probably easy to sweep one another off their feet with big romantic gestures like weekend getaways. With active children in the picture, this isn’t feasible. However, you can do the little things that keep your love relationship strong. Taking the time to do the little things your

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SiouxFallsWoman.net | August/September 2019

spouse likes, like brewing that morning cup of coffee will make your partner feel loved and appreciated. Helping each other out and taking care of those things becomes your new form of flirtation. 2. Turn PTA into dating. Research shows that when you try something new together you feel more connected as a couple. You can do this and still stay engaged with your kids by volunteering together for one of their school activities. You could sign up to run the concession stand together, become the coaches for your child’s team or join the PTA as a couple. There are multiple ways for you as parents to get involved with school-related activities as a couple. 3. Turn bedtime into your together time. When kids are active, they need to get plenty of sleep. Especially when they are young. So decide on a firm bedtime for the littles and then use that time as your opportunity to connect. This means disconnecting from technology and connecting with each other. You can work on a chore together if you need to (like folding laundry) but try and


keep your conversation all about each other. You have plenty of opportunities to talk about the kids so try and use this time to visit about each other. 4. Show love. Make sure that you hug and kiss your spouse every day. It is important to continue to show each other constant affection but is also important to model this for your children and show them that a healthy marriage includes a lot of love and affection. Make sure you say the words, “I love you” to your spouse in front of your children. They are little sponges and soak up everything we do and model our behavior. Make sure part of that modeling is showing your spouse love and affection. 5. Fight Fair. Conflict is perfectly normal even with the happiest of couples. You can fight, but it is how you fight that is really important. Keep a sense of humor when you argue and be careful not to say anything critical to your partner. This is extremely important if you are arguing in front of your children. Disagreeing is fine but make sure to keep it positive and not confrontational. One tool you could try is touching one another, like taking your spouse’s hand, this will help keep your fight from escalating.

SOUTH DAKOTA’S ONLY ALL-INCLUSIVE SLIDES AND RIDES DESTINATION ADMISSION INCLUDES Sioux Falls, SD 605-361-9313 WildWaterWest.com

Wave Pool, Lazy River, Slides,Swim-up Bar, Kiddie/ Activity Pools, Caribbean Falls, Go-Karts, Mini Golf, Bumper Boats, Sand Volleyball, Batting Cages

WE REACH YOUR CUSTOMER! ADVERTISE WITH US! Jared Holsing | 605.728.9118 Max Haggar | 605.595.5320 siouxfallswoman.net

6. Keep it Clean. There is nothing more daunting when you are active and running from event to event than coming home to a house that looks just as chaotic as you feel. Having a clean and organized home will surprisingly alleviate a lot of stress on your family and each other. So by each member of the family taking on chores, you can work together to keep the house clean and running efficiently. This way when it comes time to put the kids to bed you can spend time with each other instead of always spending that time on chores. Not everything has to be perfect so don’t sweat it if there is a little pile of laundry. It can wait until tomorrow. When you take the time to make your marriage stronger by focusing on your relationship, you, in turn, improve the quality of life for your children and grow stronger together as a family. You don’t have to let your relationship get swallowed by the back to school mania, instead dive in feet first holding hands together. n

SEVEN YEAR WARRANTY ON ALL WINDOW TREATMENTS 39th & Minnesota, Sioux Falls • BetzBlinds.com • 605.357.0057


PRESENTATION SISTERS Stepping Out in Faith By Natalie Slieter

“I am blessed to walk beside our Sisters each day. Their contribution to healthcare in our area is immeasurable. This is especially true for care in rural and underserved areas, and care for our most vulnerable. As sponsors, they take a leadership role in all aspects of health ministry – and in spiritual and ethical matters, in particular. I appreciate how they keep us centered with mission and ministry at the forefront.” – Bob Sutton, President and CEO for Avera Health

T

he Presentation Sisters are wellknown for their education ministry. From teaching Catholic children in Ireland or French settlers and American Indians in Dakota Territory, each ministry contains an educational facet. The Presentation Sisters are also known for their work in healthcare and their sponsorship of Avera Health. The early sisters arrived in Wheeler, South Dakota, in 1880 but soon after traveled north to Fargo, Dakota Territory. In 1886 the sisters came to Aberdeen to further education, something in which they were quite experienced. Toward the turn of the century, an epidemic of diphtheria became a serious threat to Aberdeen. The town implored the sisters for help and they were sent out to tend to the sick in their homes. A few months later, with the occurrence of typhoid fever, the Academy classrooms were turned into a temporary hospital. The sisters answered the need by

advertorial

showing compassion and caring for the sick, even though they had no training or experience in nursing. To meet the need in Aberdeen, the sisters built their first hospital, thanks to the courage of Sister Joseph Butler, who chose to step out in faith. “Sister Joseph Butler said the ‘yes’ that got us involved in healthcare,” Sister Joan Reichelt said. Sister Joan is the executive vice president of culture for Avera Health. She says once the hospital was built, a nursing school was opened and the doctors trained the Sisters to become nurses. Between 1904-1911, the sisters opened three more hospitals – one in Mitchell, South Dakota; Miles City, Montana; and Sioux Falls, South Dakota. Most of the sisters went on to earn master’s degrees in nursing to ensure they could continue to care for people. During this time, the sisters oversaw every aspect of running the hospitals, so


while many of them became nurses, some sisters fulfilled other roles to meet every need. The Presentation Sisters believe it is important to do nothing alone and find value in forming partnerships to meet the needs of people, whenever they arise. They realized they would need help to continue running the hospitals to serve emerging communities. In 2000, the Presentation Sisters of Aberdeen and Benedictine Sisters of Yankton, South Dakota merged their healthcare ministries. Together, they formed and still govern what we know today as Avera Health. The sisters know how prudent it is to take risks, be open to change, and be willing to partner with others. This openness is what led them down the path of healthcare and to where they are today. Sister Joan encourages others to risk, partner and collaborate to embody their mission, whatever that may be. “Don’t be afraid to try something new,” Sister Joan said. “Be open to what you’re being called to do.”

OPEN SEPTEMBER 1 - OCTOBER 31

Cliff Ave

Minnesota Ave

Louise Ave

Western Ave

Bushels of Fun for Everyone! Hwy 110

Sister Joan Reichelt is the executive vice president of culture for Avera Health. She has been in healthcare ministry since 1960 and has represented the Presentation Sisters as a system member (governing body) for Avera Health since its beginning in 2000. To learn more about Sister Joan or the Presentation Sisters, please visit presentationsisters.org.

Family Fun Festival: Sept. 14-15 Apple Festival: Sept. 21-22

Harvest Festival: Oct. 5-6 Pumpkin Festival: Oct. 12-13

Children’s Petting Barn • Pony, Wagon & Train Rides • Straw Play Area • Refreshments Apple Pie & Turnovers • Caramel Apples • Apple Brats • Cider • Apple Salsa • And Pumkins too! Mon-Fri 10-7 • Sat 10-6 • Sun 11-6 • Open Labor Day 11-6 605.743.2424 • countryappleorchard.com Located 5 miles south of Sioux Falls on Minnesota Ave • 27249 SD Highway 115 Harrisburg, SD Due to road construction, Hwy 115 is unavailable from the north this season. See map above for alternate routes.

Harrisburg


To the Nines EXCLUSIVE EVENT BY

Dr. Alison R. Tendler and her staff cordially invite YOU

To the Nines

MONDAY, SEPTEMBER 9TH, 2019 5:00-7:00pm R Wine Bar (322 E 8th St, Sioux Falls)

• To CELEBRATE YOU – our client and friend who supports our dream of skin health, confidence and beauty. • To BENEFIT a local charity, the Feisty Fighters, and help those in our community who are fighting cancer. • To INDULGE in refreshments, dessert and the very latest in skin care. • To ENGAGE with skin care reps and vendors from across the country. • To SUBMIT your name to win a variety of prizes. • To INVITE a friend to celebrate the evening with us. • To ENJOY a special gift for the first 99 arrivals. • To REAP generous discounts on products and services – this evening only. RSVP to artisanannualevent2019.eventbrite.com or email contact@artisanskinandlaser.com for more information.

9.9.19 Dr. Alison Tendler, Photo by Brittany Elizabeth Images

ARTisan Skin and Laser Center | ART Vision | 2101 W 69th Street, Suite 204 | Sioux Falls 605.371.7057 | artisanskinandlaser.com


Style Style Style


style | e v e n t

The Late Kate Spade’s Inspiration to IDTSD Future Designers Designer’s fabrics featured in Form + Fashion Meets Function Portfolio Show By Virginia Olson | Photos by Good Life Photography

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ibrant. Colorful. Bright. And, a dash of cute. Those were the words that often described Kate Spade’s popular handbags. The late designer became the inspiration for this year’s Form + Fashion Portfolio event at the Institute of Design & Technology SD (IDTSD) August 23 and 24. A year after Kate Spade took her own life, Anita Kealey says the designer leaves behind the influence of color.

Anita says Kate’s death also became “a teaching moment.” “Fashion is a competitive and stressful business. And success isn’t always measured in dollars and cents,” Anita says. “Kate Spade, like many designers, had demons. She was sensitive and easily brought down. I have a deep appreciation for the artist and what she faced in life. Her death opened up a discussion about suicide and more awareness of one’s own mental health.”

“Kate’s designs were whimsical; they were fun,” says the Creative Director of IDTSD. “When Kravet Textiles, a leader in fine interior design furnishings, fabrics and wall coverings, introduced the colorful Kate Spade Curiosities collection, it spoke to us.”

One IDTSD student appreciated the fact that Kate Spade stood for more than just design.

The collection featured a playful mix of signature bold prints and woven geometrics, layered with sophisticated boucle and velvet texture and served as inspiration. In collaboration with Kravet and the creative style of Kate Spade, 15 IDTSD students’ projects will feature textiles in their design projects and portfolios.

The annual Form + Fashion Meets Function event showcases 15 IDTASD students’ projectbased portfolios using the Kate Spade Curiosities for Kravet collection for the collaborative efforts in both interior and fashion design. Students teamed in the creation of chairs and apparel.

Students described working with Kate Spade’s design as eye -opening. “The fabrics complimented my taste and style,” says Brittany Goodale. For Monet Ernste, it was discovering all the possibilities of design. “The variety of Kate Spade fabrics was amazing, from light pastel to vibrant patterns. They were fun to work with in upholstering our chairs.”

“Kate Spade has given me inspiration through beauty and color and the solidarity that I am not alone,” says Rachel Rentschler.

The event is the institute’s annual awareness to advance creative workforce development through design career exploration and creative entrepreneurship. It takes place Friday, Aug 23 from 4 – 6pm and Saturday, Aug 24 from 1- 3pm at IDTSD Design Solution Center in Lewis Square at 2701 S. Minnesota. The event is free and attendees are encouraged to support the silent auction as all proceeds support program funding for summer design camps and scholarship assistance. For more information contact: 605-275-9728. n

August/September 2019 | SiouxFallsWoman.net

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style | b e a u t y t r e n d s

Eyelash

Extensions Five reasons why you should ditch the strip By Chantelle Duncan


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ith social media being at its alltime high of exposing us to the latest beauty trends, eyelash extensions have made it to the top of the list. This beauty trend has trickled down from the Kardashians to soccer moms. It is okay to admit you would like to try it and here are some reasons why. 1. Full and voluminous eyes

One by one, a certified lash artist will apply a lash extension to your lashes. Over this 1.5 to 2 hour process each individual eyelash will have an extension that will make your lashes look longer and fuller depending on how dramatic a look you want. Lashes usually last 1 to 3 weeks depending on how you care for your new lashes. 2. The perfect solution for busy moms Waking up early to spend time in front of the mirror is part of the beauty routine for many women. Saving time throughout the day is like saving money on a new pair of shoes. There are some women who simply don’t have time for even mascara! Eyelash extensions solves that daily problem. 3. Lashes can take years off your face The thickness and dimension you choose will give you an open, flirty look without nearly as much makeup. With the option of refills, you can always add volume or length that will bring out your natural beauty . 4. You can still look like you! If you’re a newbie to lash extensions, choosing a “classic lash” will get you started in the process but it won’t be heavy and difficult to maintain. It will bring your dull eyes back to life. 5. You can save money You won’t need to go through tubes of expensive mascara to achieve the look you are going for. Strip lashes can range from $3.49 - $50 depending on the volume. Lash extensions look beautiful and are very comfortable to wear. So say goodbye to the glue, mascara tubes, and lash strips . Say hello to a wide awake, beautiful lash look that looks great all day long. n

Because life doesn’t have to be so hard. It’s time to get unstuck. You deserve to enjoy your life. Offering small group and individual counseling for women. Call or text 605-254-3889, or visit chamnesscounseling.com to schedule an appointment.

BONE HEALTH It is estimated that worldwide, 1 in 3 women and 1 in 12 men over the age of 50 suffer from the bone-weakening disease known as osteoporosis. Osteoporosis occurs when there is an imbalance between bone reabsorption (bone breakdown) and bone formation. Bone is a living tissue that undergoes constant transformation. At any given moment, there are between 1-10 million sites where small segments of old bone are being broken down (reabsorbed) and new bone is being laid down to replace it. When more bone is being destroyed than new bone is being laid down, bone loss occurs. Prescription drug therapy may be appropriate for those individuals with advanced bone loss but patients need to be educated on the role proper nutrition plays in ensuring optimal bone health before osteoporosis occurs. There are at least 18 key bone-building nutrients essential for bone health. These include vitamins D, E, C, B-12, K, folic acid, and minerals including boron, calcium, magnesium, copper and zinc. By knowing the key nutrients for proper bone health, the majority of osteoporosis cases could be prevented. Good bone health is also dependent upon regular weightbearing exercise, along with healthy habits such as not smoking, moderate alcohol and caffeine consumption, and minimal sugar consumption, especially sugared soft drinks. Nearly 99% of the 1-1.5 kilograms of calcium in the body is located within the skeletal system as a complex with phosphorous known as hydroxyapatite. Microcrystalline hydroxyapatite concentrate (MCHC) is a complex crystalline compound composed primarily of calcium, phosphorous, organic factors, bone-derived growth factors and a full spectrum of trace minerals that naturally comprise healthy bone. It is well documented that low levels of vitamin K are directly related to reduced bone mineral density and increased risk for osteoporotic fractures in women. Combination products like Vitamin A, D3 & K2 can help provide vital bone health nutrients in a single product, or individual products such as Vitamin K2 or Vitamin D3 5,000 IU can be used. Vitamin D3 has been recognized as absolutely essential in maintaining proper calcium levels in the body and in supporting healthy bone composition.

Owner, Cheri Kraemer RPh - 2018 PCCA Pharmacist of the Year (Professional Compounding Centers of America)

2333 W 57th Street, Suite 109 | Sioux Falls Hours: 8:30am – 5:30pm Monday through Friday 605.334.1672 | rxpsi.com 29


style | f a s h i o n t r e n d s

Style:

By Natalie Slieter Imagery by Reistroffer Design Location: Denny Sanford Premier Center / Howard Wood Field

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ootball season is upon us and with that comes spending every weekend cheering on our favorite teams to victory. Be the best dressed at the game with some of the ideas below! Denim: In the warmer months, a denim skirt or distressed jean shorts will go great with your favorite team shirt. When it starts to cool down, wear your favorite pair of jeans or layer with a denim shirt or jacket. Shoes: Casual sneakers or booties are both comfortable and stylish options when tailgating. Plaid: This is a tried and true piece! If you don’t feel like wearing your typical spirit attire, pick a plaid shirt in your team colors. Dresses: Wear a t-shirt dress or mini dress in your team’s colors. Pair with white sneakers for a casual and comfortable look. Like your favorite players, you too can be celebrating touchdowns in style! n

IDTSD Design Solution Market Place 30

SiouxFallsWoman.net | August/September 2019

Beautique


Posh Boutique

Simply Perfect - Threads

Terra Shepherd Boutique & Apothecary


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shop where to

1. Gunderson’s Jewelers The Bridges at 57th & Western 2109 W 57th Street 605.338.9060 | gundersons.com 14 karat gold and diamond stackable bracelets, see the full collection at Gunderson’s. 2. Institute of Design & Technology of SD 2701 S Minnesota Ave, Ste 10 605.275.9728 | idtsd.org IDTSD is dedicated to the development of creative efforts of emerging designers. It is never too late to follow your passions and prepare for a career in design. Choose from our Interior or Fashion Design Entrepreneurial Certificate programs. Join us August 23rd & 24th for the Institute of Design Technology’s annual Form + Fashion Meets Function Event featuring Kate Spade textiles. 3. Terra Shepherd Boutique & Apothecary 218 S Phillips Ave | Sioux Falls 605.271.0350 | terrashepherd.com Under Aurora botanical perfumes are 100% natural and plant-based. Handcrafted using unique blends of essential oils in a jojoba oil base. $24 each.

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4. Weigh 2 Go Lifestyle Center 3801 W 34th St, Ste 135 605.201.0282 | weigh2goweightloss.com Peach and Mango Flavored Drink Mix – Make a delicious peach mango smoothie in an instant! Find out why this sweet treat has always been a favorite of Ideal Protein dieters, it’s a classic! 5. Beautique 513 N Splitrock Blvd | Brandon 605.582.2882 | shop-beautique.com Your one stop shop for all your fashion needs! Women’s clothing, accessories, shoes, gifts & more! Top: $32; Bed Stu Heel: $200; Hidden Denim: $78

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6. Kitchen Refresh, Inc. 5809 S Remington Pl, Ste 104 | Sioux Falls 605.251.0096 | kitchenrefresh.net For all your cabinetry needs: 20 color options, new door and drawer fronts, soft close hinges, countertops, backsplashes and hardware. $5,000 - $10,000 7. Visions Eye Care 6201 S Minnesota Ave Sioux Falls, SD 57108 605.274.6717 | sdvisions.com Lafont Eyewear – Delicately combining exclusive Lafont acetate colors and accented metal, the DELPHINE optical frame is a soft feminine option for women. Lafont Collection starting at $290.

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8. SB-EDGE Supplements/Sioux Biochemical Inc. 618 14th St NE | Sioux Center, IA 712.722.4694 | sb-edge.com COLLAGEN·NATIVE·TYPE 2 replenishes collagen in the body to support healthy gut function, promote joint health, and improve skin elasticity. Order today at www.sb-edge.com. $60/bottle (120 capsules/ bottle); discounts available for subscription orders. 9. Arnold Riddle Interiors 712 S Cliff Ave 605.333.0055 Shop our incredible selection of upholstery, including this beautiful, leather storage ottoman with hand tufting, turned wood legs, and nailhead trim.

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10. Plum’s Cooking Company East Bank | 401 E 8th Street 605.335.1999 | plumscooking.com Peach Caprese Salad Kit – Take summer with you into the fall in the form of this Peach Caprese Salad Kit from Olivelle. $34

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1. Posh Boutique 5019 S Western Ave, #180 605.271.2164 | poshboutiquesf.com Premium denim is our specialty at Posh. Find Joe’s, Hudson, AG, 7 FAM and more! Joe’s Icon Skinny: $159

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2. Bio Health Education 401 E 8th St 310.752.4802 The Other Side of The Curtain – Recovering from Deep Coma or The Power of Dreaming now available in eBook format at: biohealthedu.com/e-book-the-other-side Special: $7.55 The Other Side of The curtain is the highly recommended material for Bio Health Education Workshops.

The Other Side of the Curtain from Deep Coma

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Dr. Nadia Judith Bijaoui Dr. Nadia Judith Bijaoui

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from Deep Coma

of the Curtain The Other Side

3. The Diamond Room 3501 W 57th St, Ste 108 605.362.0008 | thediamondroom.com We can’t get enough sparkle! Add a unique flair to your stack with these stackable bands! Price will vary. 4. Evolve Interior Design 2312 W 69th St, Ste 120 Sioux Falls, SD 57108 605.275.9455 | evolveid.co Lighting can be both practical and beautiful! Stop into Evolve to shop our lighting selection including table lamps that will compliment any style! Prices vary. 5. Pharmacy Specialties & Clinic 2333 W 57th St, Ste 109 605.334.1672 | rxpsi.com For many physiological processes include immune function, brain function, bone metabolism, blood lipid metabolism, energy metabolism, blood sugar regulation and maintenance of lean body mass. August Special: Vitamin K2 capsules – 20% off. September Special: DHEA 25MG, 50MG capsules and spray – 20% off.

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6. ROAM Kitchen + Bar 4525 W Empire Pl 605.215.0020 | roamkitchen.com Smoked Grape Salad with rotisserie chicken, applewood bacon, candied almonds, mixed greens, goat cheese vinaigrette. $12.50 7. Wild Water West 26767 466th Ave 605.361.9313 | wildwaterwest.com 2019 Season Passes - a season pass is your ticket to fun, all summer long! Unlimited waterpark, go-karts and more! Passes start at $149.95 per person.

FASHIONABLE

! s d n Fi

FASHION IS WHAT YOU BUY. STYLE IS WHAT YOU DO WITH IT.

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8. Rainn Salon and Spa The Bridges at 57th & Western 5019 S Western Ave, Ste 160 605.521.5099 Moroccan Oil is rich in antioxidant argan oil that instantly absorbs into hair to immediately enhance manageability, shine, and delivers long term conditioning. 9. Handy Man Home Remodeling Center 910 E 10th St 605.336.0316 | HandyManHome.com Back In Black! The newest finish in the faucet world is Satin Black. Ever wonder why a Bow Tie is usually Black? Black puts the finishing touch on anything it compliments! The New Vaughn Series from Danze. Faucet starting at $200.

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10. Abbott House 821 N Capital St | Mitchell, SD VIP reception with Elizabeth Smart – includes an autographed copy of one of Elizabeth Smart’s books. Reserved seating. Limited number of VIP tickets. General admission: $35

The

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Economy Shop YOUR CONSIGNMENT

HEADQUARTERS

Follow us on The Economy Shop – First Chance Glance

1308 Main St • Rock Valley, IA 712-476-5531 • Open Mon-Sat


1. First Impressions 775 10th St, Hwy 18 | Rock Valley, IA 712.476.2945 | firstimpressionstogo.com A blend of wood and iron....this oval clock is 30”x 38” – $175. 2. Try It Again 2101 W 41st St, Ste 51 605.362.9000 Back to school with your favorite styles...at prices you will love! Prices vary. 3. Today’s StarMark Custom Cabinetry 600 E 48th St N 605.977.3660 | starmarkcabinetry.com More texture, more compliments. StarMark Cabinetry’s new weathered finish gives authentic oak the popular texture you see on laminates and melamines. This finishing technique opens up the soft grain of the wood, so you’ll see more depth and more texture. The beauty of real oak takes center stage! Visit our showroom today and ask about the weathered finish.

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4. Country Apple Orchard 27249 SD Hwy 115 | Harrisburg, SD 605.743.2424 | countryappleorchard.com An apple a day keeps the doctor away, or so they say... Honeycrisp apples tastes so good because they are juicier than any other apple! They are crisp and firm, adding a nice crunch. Available mid-September at The Country Apple Orchard. 5. Forget Me Not Gift Boutique 5009 S Western Ave 605.335.9878 | forgetmenotsf.com New colors and styles in our Woven Collection Handbags. Prices vary.

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6. The Economy Shop 1308 Main St | Rock Valley, IA 712.476.5531 | Follow us on FB Find the styles and brands you love at The Economy Shop! Prices vary. 7. Sioux Falls Audiology Associates 4948 E 57th St 605.306.3050 siouxfallsaudiologyassociates.com SoundGear Custom Fit electronic hearing protection and enhancement products are for the hunter or shooter that refuses to compromise when it comes to performance and personalization. 8. Dimock Dairy 155 West 1st St | Dimock, SD 605.928.3833 | dimockdairy.com The PERFECT GIFT for that someone special or hard to buy for person. Dimock Cheese Gift Boxes – 7 different options available (see our website). 9. ARTisan Skin and Laser Center 2101 W 69th St, Ste 204 605.371.7057 | artisanskinandlaser.com Lumivive – This two-step system gives your skin more power to resist the environment’s attack during the day and recover itself overnight - with full atmospheric protection against blue light and pollution. Appropriate for all skin types and tones. $265 10. The Co-op Natural Foods 410 W 18th St 605.339.9506 The Co-op carries a full line up of organic sports nutrition products from meal replacement to post workout. Pre-workouts with B12 provide essential nutrients for energy and focus during workout, while turmeric and collagen based supplements help with muscle recovery, inflammation and joint health after your workout. At the Co-op the products are always vetted thoroughly to ensure they are free of anything superficial. Prices vary.

Assisted Living

“Life is sweet in StoneyBrook Suites!”

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Keep Enjoying Summer at StoneyBrook Suites! Theatre • Coffee Shop • On-Site Physical Therapy • All on One Level

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Brookings • Dakota Dunes • Huron Sioux Falls • Watertown 4501 E. Pampas Place • Sioux Falls, SD 605.373.0013 •StoneyBrookSuites.com 37


MEET

YOU

AT

THE

BAR

OIL AND VINEGAR ON TAP Have you hit our Olivelle bar yet? Sample the wide selection of oils and vinegars, select your favorites and we’ll fill the bottle size of your choice. Because of the unique dispensing system, Olivelle products are fresh, authentic and uncontaminated by oxygen, light and heat. And, check out Olivelle dips, rubs, spreads, spice blends and more while you’re here.

Sample it today!

• East Bank • 401 E 8th Street, Suite 107 • Sioux Falls, SD • plumscooking.com • 605 > 335-1999 •


Foodie Foodie Foodie


5 Ways to Keep Your Garden Veggies Fresh By Lisa Peterson

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oads of lettuce, kale and root vegetables will soon be picked from gardens every week and other produce will be proudly displayed at farmers markets. Sometimes it’s not possible to eat all your fresh food in one day, so it’s important to know how to prolong the shelf life of garden produce and store your veggies. Here are five ways to keep your garden veggies fresh: 1. Pick garden produce early in the morning. The produce will still be cool from the night before. Harvesting greens and other vegetables in the afternoon heat will result in wilting and shorter shelf life. Some veggies like tomatoes, beans, and squash are more tolerant of being picked in the heat of the day, but it’s still best to pick your produce before the sun is overhead. 2. Store in the refrigerator. Lettuces and other greens are best stored in a plastic bag or an airtight container. Remove the bands and if the greens are moist, leave the bag partly open to prevent the produce from rotting. To keep greens crisp, place lettuce leaves between sheets of paper towels and store in a zip-lock bag. Don’t store broccoli in a plastic bag as broccoli needs to breathe. Instead, moisten a paper towel and drape it over the broccoli and store in a loosely-closed plastic bag or container. Veggies with stems, such as asparagus, kale,

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chard, parsley and collard greens should be kept in bunches with their stems soaking in a glass of cool water. They will stay fresher longer this way, much like when you clip the stems of fresh flowers. 3. Cut the tops of root veggies like carrots, parsley, radishes, turnips and beets. This prevents the tops from drawing moisture from the roots and drying out the produce. Root veggies can be stored in an open or closed container with a little moisture added. Wrapping them in a damp paper towel or cloth or adding a FreshPaper strip will help. 4. Store root vegetables in a cool, dark place. Put potatoes, sweet potatoes, winter squash, garlic and onions in a cool, dark place in your kitchen or pantry. 5. If harvesting garden produce is starting to overwhelm you, start freezing and canning your produce. Cooking certain greens (such as kale, beans, escarole and chard) can be blanched then put in the freezer. The greens can be reconstituted later in a pan with some extra virgin olive oil and garlic. Get the most from a bountiful harvest this season by using these simple tips for keeping your garden produce as fresh as possible. n


ROAM SF Woman thirdV AugSept 19 v2.ai 1 6/26/2019 4:44:23 PM

foodie | r e c i p e s

Summer Fresh Recipes Recipes provided by The Co-op Natural Foods

Late Summer Salad • 8oz fresh, local spring mix • ½ pear, sliced & tossed in lemon juice • ¼ c toasted walnuts • 2.5oz local goat cheese • ¼ c pomegranate arils • ½ c cooked & cooled tri-color quinoa • Mint for garnish Cook quinoa ahead of time by measuring out one cup quinoa and two cups water and a pinch of salt. Bring to a boil, reduce heat to low simmer until all liquid is absorbed 15-20minutes. Cool. Make a nest of greens. Top with remaining ingredients, crumbling the goat cheese over the top. Enjoy with Co-op Lemon Dressing (or a simple lemon juice, olive oil, Dijon vinaigrette)!

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Watermelon Caprese Salad Ingredients: • ¼ of a whole fresh watermelon • 4oz local goat cheese • 1t balsamic reduction • 1t high quality olive oil • 4 fresh basil leaves, torn • Salt, Pepper to taste.

Reclaimed + Reimagined! - A Place to Gather Scratch Kitchen | Relaxing Patio Bourbon | Cocktails | 36 Taps 1/2 Price Wine by Bottle Monday

Full Menu 11 am - 11 pm daily

Cut watermelon into planks and assemble a layer of goat cheese between two planks. Drizzle lightly with balsamic reduction and olive oil. Season. Garnish with fresh basil. Enjoy this perfect blend of all the freshest flavors summer has to offer.

4525 W Empire Place, Sioux Falls 605-215-0020 | roamkitchen.com


Healthy Eating: Garden fresh recipes By Ashley Sornsin

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ucchini is a garden staple, as it’s fairly easy to grow and produces a bountiful harvest! It’s a versatile vegetable that can be used in many ways, so your harvest won’t go to waste. Zucchini is a healthy and hearty substitute for carbohydrate rich recipes and are the perfect base for delicious and nutritious zucchini boats. These three recipes are customizable and will give you a great start with flavors the whole family can enjoy. Enjoy as a meal on their own or as a side dish. Get creative and have fun trying different fillings and toppings! Directions: 1. Preheat oven to 350 degrees F. Cut each zucchini in half length-ways. Next take a spoon and scoop out the center to create a hollow space for fillings. (May need to cut a strip off underside of zucchini to keep it from rolling). 2. Line baking pan with parchment paper and place zucchini halves, hollowed part facing up. 3. Stuff each zucchini boat with sauce and then top with desired fillings from the recipes. 4. Bake for 20 minutes (until tender). Enjoy immediately or store in the fridge, reheat in oven.

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Mediterranean Zucchini Boats 1-2 Tbsp sauce per hollowed zucchini half Sauce • ¼ c hummus • 1 Tbsp lemon juice • ¾ tsp dill • 1 ½ Tbsp minced garlic (mix together) Top with the following: (Optional: mix together) • Quinoa • Chickpeas • Tomatoes • Cucumbers • Red onion (Optional: parsley, hemp seeds, feta cheese)

Chicken Fajita Zucchini Boats 1-2 Tbsp salsa per zucchini half

Top with the following: • Grilled chicken strips cut into smaller pieces (Optional: season with taco seasoning) • Red, yellow, orange peppers • Red onion After baking top with: • Avocado and cilantro (Optional: jalapeños, rice)

Pepperoni Pizza Zucchini Boats 1-2 Tbsp pizza sauce per zucchini half

Top with the following: • Colby jack cheese (or mozzarella or vegan cheese) • Turkey pepperoni (Optional: oregano, red pepper flakes, onion, any other toppings) Photos by Ashley Sornsin


foodie | w h e r e t o d i n e

ROAM Kitchen + Bar Gather around the fire By Thea Miller Ryan | Photo by Christin Vander Pol

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nder new ownership, the restaurant space next to The District is a place to gather – where the wild frontier meets contemporary charm in a comfortable reclaimed space.

ROAM Kitchen + Bar, a new Sioux Falls restaurant near The Empire Mall, takes guests out of the paving and noise of the city into the true frontier - one filled with the aroma of meats basting over a wood fire, the sounds of a curated music list and the taste of savory, smoked and grilled meals. The owners, successful restauranteurs of Doolittles Woodfire Grill and Porter Creek Hardwood Grill, looked for 15 years to find the best location for ROAM in Sioux Falls. It was a commitment they believed in. After spending time in Sioux Falls, partner Lynn Reimer, fell in love with the people and feel of the city, and he moved his family here. Reimer and business partner John Sheehan, share their love of great food and service with their staff, who go through a lengthy training process to make the ROAM experience memorable for guests. With several dining spaces and expansive outdoor bar and patio, guests are afforded multiple comfortable dining options. Reclaimed woods from tobacco barns, the north woods of Minnesota and dismantled Midwest barns complement the locally hand-forged light fixtures and vintage bourbon barrels. The decor blends the amber colors of bourbon with the warm colors of nature, making each room both unique and comforting.

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The menu features salads, fish, seafood, steak, pastas, burgers and highlighted items “from the fire,” Sheehan said. One of his favorites is the Bourbon Glazed Salmon. “Our salmon is brushed with bourbon glaze and pan roasted, then plated over a bed of wild rice pilaf, crimini mushrooms, broccolini and a lemon butter sauce.” The smoked beef brisket is “dry rubbed and then marinated overnight. It is then slow smoked for about 12 hours until melt-in-your-mouth tender and served with our ROAM barbecue sauce and warm cornbread topped with ancho-honey butter.”

Listing, Buying or Building - You need

THE LYNDA B ADVANTAGE

Lynda Billars

Broker CRS, ABR, SRES, CLHMS, RENE

ListWithLyndaB@msn.com

Proud to Represent BB Kint Construction LLC for new construction. Call me at 605-376-7932

Each Office is Independently Owned and Operated.

Their full bar features over 65 bourbons and ryes, 40 wines and 35 tap beers. “The Smoked Orange Old Fashioned is our most popular signature cocktail,” Sheehan said, “as well as our refreshing Basil Cucumber Cooler. We also have three Private Barrel Select Bourbons that can be enjoyed at the restaurant or may be purchased from our off-sale list to be enjoyed in the convenience of your own home.” Gather around the fire and relax with friends at ROAM Kitchen + Bar, on 49th Street, next to The District. n Hours: 11am–11pm daily roamkitchen.com

F U R N I S H I N G S S H OW R O O M & I N T E R I O R D E S I G N GALLERY 7 1 2 S C L I F F AV E , S I O U X FA L L S | ( 6 0 5 ) 3 3 3 - 0 0 5 5 | M - F 9 - 4

Photo courtesy of ROAM Kitchen + Bar


Finance Finance Finance


Aging Into Medicare By Jill Funke

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edicare is a common experience, but navigating through it can be less than straightforward. According to Michaele McGreevy-Lawler of her family’s fourth generation McGreevy & Associates, “Often people don’t understand Medicare and how it works unless they have had a family member they have assisted with the program. It is very common that this is the first time a person has had the opportunity to select their own health plan.” It can be an eye opener for some that Medicare does not cover all medical expenses, and they have the option of purchasing an additional plan to accommodate the expenses that the traditional Medicare program does not cover. McGreevy-Lawler advises people to start educating themselves before they are eligible, as she says, “Surveys show people start becoming familiar with Medicare as early as age 63. This allows them time to learn about eligibility, how to enroll, and the different plans they can purchase.” There are multiple segments to Medicare, including supplement plans. Part A is considered hospital insurance, paying for inpatient hospital or skilled nursing facility care, home health care and hospice care. While there are deductibles, most people do not pay a premium for Part A. Part B is considered medical insurance, and helps pay for physician services, outpatient hospital care,

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durable medical equipment, diagnostic tests and many other services and/or supplies that are not covered under Part A. There are premiums and deductibles that the individual is responsible for under Part B, and most people are able to cover these deductible costs by purchasing a Medicare Supplement plan or Medicare Advantage plan. Knowing how to enroll is important, according to McGreevy-Lawler, “A common mistake people might make is not applying for Medicare, as it is not always automatic. Some will need to apply online or at the Social Security office to enroll in Part B.” Part C is also known as Medicare Advantage Plans offered by private insurance companies. Featuring lower deductibles and copays, and additional benefits, most plans provide Part D prescription drug coverage. However, Part D can also be offered by itself through private companies to help cover the cost of prescription drugs for those who have Medicare Part A and/or B. McGreevyLawler advises the research of all options prior to enrolling in Medicare. She comments, “Many people are surprised by the out of pocket costs of medications when they move from an employer plan to a Part D drug plan.” To help educate those who are approaching Medicare age, McGreevy & Associates host educational workshops at 10am on the first Tuesday and 2pm the second Thursday of every month. They also provide one-on-one meetings to help people compare available options and select the plans that best fit their unique needs. Seats for these sessions can be reserved by calling 605-332-4111 or emailing mcgreevy@mcgreevyassoc.com. n

“Surveys show people start becoming familiar with Medicare as early as age 63. This allows them time to learn about eligibility, how to enroll, and the different plans they can purchase.”

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Managing to Invest in Communities and Make an Impact As a state-chartered bank with over sixty-four years in business and a presence in 17 communities across South Dakota, Dacotah Bank was an easy choice for the Presentation Sisters. Dacotah Bank is one of the largest locally owned banks with community centric roots that are built into their mission, ensuring the Bank continues to remain independent and viable while continually giving back to each market they serve. This mission was one of the factors that drew the Presentation Sisters to establish a business banking relationship with Dacotah Bank and has remained a key component in why they have maintained the relationship over the years. Over the past thirty years, Dacotah Bank has walked alongside the Presentation Sisters focusing on managing assets allowing the Sisters to focus on how their mission calls them to forward their ministries. The longstanding relationship has led them down many paths together as they look at how they might promote community engagement. A connection that has allowed the relationship between Dacotah Bank and the Presentation Sisters to flourish is their similar focus on the people in their communities or as Dacotah Bank would say it, “Here for You.� Dacotah Bank and their Give Where We Live program strive to make the communities they are located in better by providing each employee the opportunity to direct $200 of giving to a cause of their choice, similar to the way that the Presentation Sisters

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are there to help foster a thriving and exciting community life that is close to their mission and ministries. Through their partnership, Dacotah Bank has assisted the Presentation Sisters on a number of projects that help neighbors and provide hope to those around them. They have also worked with Dacotah Bank to strengthen and develop areas of need for the common good in the civic communities where they live and serve. “One of the core values of the Presentation Sisters is to do nothing alone; we always seek to connect with others,” says Sister Janice Klein, President of the Presentation Sisters. “Together with the help of our partners, like Dacotah Bank, the Sisters are looking ahead and looking forward to what we need to be about in the future.” With a team that specializes in comprehensive trust and wealth management services, including trust administration, farmland management, and investment management, Dacotah Bank is prepared to support the Presentation Sisters, and other clients, as they look to plan for their future. “Our officers have considerable background with an average of 20 years of experience,” says Abigail Ranschau, Trust and Wealth Advisor at Dacotah Bank. “We put the client first to ensure high quality customer services and this is one of the many ways we foster our relationship with the Presentation Sisters.”

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PENDING LEGISLATION MAY DRASTICALLY IMPACT YOUR RETIREMENT PLAN In May, the U.S. House of Representatives passed what some are calling the most significant retirement-savings bill in more than a decade. The next step is to pass through the Senate and be signed by the president. Called the “Setting Every Community Up for Retirement Enhancement (SECURE) Act,” it’s designed to make it easier for small businesses to provide a retirement plan and increase the number of Americans with access to a retirement plan. As of now the bill remains in limbo in the senate, but supporters are optimistic it will pass during this legislative session. “If the bill passes, there are some significant changes that all retirement savers should be aware of,” said Richelle Hofer, Wealth Advisor at Cornerstone Financial Solutions. Some of the provisions of the SECURE Act include: • Increasing the Required Minimum Distribution (RMD) age from 70.5 to 72. Under current law, participants are generally required to begin taking distributions from their retirement

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plan at age 70.5. The new bill would allow investors with 401(k) plans or other tax-deferred accounts another 18 months before a mandatory distribution is required. The age 70½ was first applied for retirement plans in the early 1960s and has never been adjusted to consider increases in today’s life expectancy. • Repealing the maximum age for traditional IRA contributions. As Americans live longer, an increasing number continue employment beyond traditional retirement age. The new bill would allow those with earned income to keep contributing to retirement plans beyond the current maximum age limit of 70.5. • Doing away with the tax-saving “Stretch IRA,” which allows non-spousal beneficiaries to take RMDs from the inherited account based on their own longer life expectancy. The SECURE Act would require the account’s value to be distributed within 10 years of the original owner’s death.


• Significantly increase the tax credit for new company-wide retirement plans from the current cap of $500 to $5,000.

• Allowing small employers that implement an automatic enrollment feature in their retirement plan design to become eligible for an additional $500 credit. While the SECURE Act could mean significant changes to retirement planning, Hofer said efficient tax planning strategies should be part of an ongoing, comprehensive financial plan. “We suggest focusing on accumulating assets in a tax efficient plan and making the most of available tax advantages when withdrawing assets.”

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Securities offered through Raymond James Financial Services, Inc. Member FINRA/SIPC. Investment advisory services are offered through Raymond James Financial Services Advisors, Inc. Cornerstone Financial Solutions, Inc. is not a registered broker/dealer and is independent of Raymond James Financial Services. Raymond James does not provide tax or legal services. This information is not intended to be a substitute for specific individualized tax, legal, estate, or investment planning advice as individual situations will vary. Please discuss these matters with the appropriate professional. Information in this article provided in part by the Academy of Preferred Financial Advisors, Inc. APFA, Inc.© Opinions expressed are those of the author and are not necessarily those of Raymond James. All opinions are as of this date and are subject to change without notice. This information has been obtained from sources considered to be reliable, but Raymond James Financial Services, Inc. does not guarantee that these statements, opinions or forecasts provided herein will prove to be correct. Investing involves risk and you may incur a profit or loss regardless of strategy selected. This information is not a complete summary or statement of all available data necessary for making an investment decision and does not constitute a recommendation. Past performance is no guarantee of future results. RMD’s are generally subject to federal income tax and may be subject to state taxes. Changes in tax laws may occur at any time and could have a substantial impact upon each person’s situation.

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home | f e a t u r e

Intentional Living Designing a home from the inside out By Jennifer Dumke | Photos by Margaret Pennock

W

hen homeowners Megan and Daryl Peterson made the decision to build their new family home, they made sure that it fit their lifestyle… literally. Megan, owner of Design House in Sioux Falls, has been specializing in new construction consultations for the past ten years. So when it came time to design the floor plans for their custom ranch-style home located on the edge of Hartford, SD, her approach ensured both form and function were taken into consideration. “I had to make sure the floor plan was really functional and included good storage. It’s not only important for the home to be beautiful but to make sure that everything has a place. I started the floor plan with the key pieces of furniture in each room and then designed around them. Ensuring good flow from the public to private spaces was important for our family and also when entertaining.” Described as transitional with updated classic pieces, Megan, along with her husband and two children, settled into their dream home four years ago and to this day, still fully utilize every part of the home. Even though placement and size were at the forefront, beauty certainly didn’t take a back seat. The main floor grand entryway leading into the great room is open and fresh with neutral grey painted walls and crisp creamy trim. Wide-plank European oak floors are softened with neutral area rugs and sparse, oversized accessories for a clean yet elegant look. With large windows overlooking a lush backyard wildlife preservation, light and sheer side panel drapery frame the picturesque view. The neutral color scheme and various textures in fabrics add depth. A cozy fireplace is encased in natural stone and finished off with a simple wood mantle. Ensuring every room is entertainment and kid-friendly, a large-screen television is mounted above the mantle. For added storage and display, Megan selected free-standing black cabinets with glass fronts to flank the fireplace rather than the traditional custom shelves. “It’s nice to be able to change things up or even move them around,” she adds.

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The kitchen is truly the heart of the home. It’s superb design and blend of natural materials come together in perfect harmony. A large center island is topped off with a white marble countertop and a stainless steel built-in sink. Unique large glass cone-style pendant lights add a modern flair while also illuminating the island where she says the family mostly does the majority of their dining. The outer countertops add contrast with a leathered black granite. “I tried to be as cost effective as possible so I actually selected this as a remnant. It’s definitely a benefit to work in the trade and to have access to these materials,” she adds. For the heart of the home, the Peterson family enjoys spending time in the kitchen. From the custom tile backsplash to the oversized stainless steel refrigerator and multiple dishwashers, Megan ensured the space was perfectly designed for her family of four as well as entertaining large groups. “Everything happens in the kitchen. I don’t think we ever eat at the large dining room table – but it is perfect for the kids’ homework and activities. But this was all part of a plan that took over a year to perfect.”

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Start now on your kitchen project! Visit the expanded showroom at Today’s StarMark Custom Cabinetry in north Sioux Falls and start on your dream kitchen project today. Our friendly design experts will help you discover exactly what you want for your home. IN NORTH SIOUX FALLS 600 E 48TH STREET NORTH JUST EAST OF THE AIRPORT DOPPLER BALL MONDAY – FRIDAY 8–5 SATURDAY AND EVENINGS BY APPOINTMENT T 605.977.3660 / T 800.669.0087 WWW.TODAYSSTARMARKCABINETRY.COM

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The main floor powder bath takes on a true designers touch with a nod to nostalgia. Octagon wallpaper is paired with painted white wainscoting. A glass washstand sink sparkles with polished nickel hardware and a marble countertop. “I just love this room! I was able to add a hidden storage cabinet behind the door with extra space available during the framing stage. I think it’s important to utilize as much space as you can when designing a home.” The master bedroom glows with natural sunlight, soft textures and spaciousness. Megan ensured the size of the room would accommodate the furniture while still leaving ample space for additional seating. An upholstered headboard in a solid color is perfect against the modern abstract floral wallpaper. “I selected this wallpaper from a small swatch in a pinch so I’m glad that it turned out. Originally I had a plaid wallcovering but decided it was time for a change. The new wallcoverings allow for quick, inexpensive updates.” One area that Megan admits could be larger is the walk-in closet with marble top island for additional storage. “I see so many homes get built and they don’t include enough storage,” she emphasizes. “So when it came time for this home, we took that into consideration.” “This is one of our favorite spaces in the home. The master bath has a lot of elements that are designed just for our needs. We have two separate vanities since my husband prefers his own counter space.” A free-standing pedestal bathtub glows with its shiny nickel hardware. A bowed out wall allows additional space for a fully tiled marble walk-in shower complete with a towel warmer. Heated elongated marble floors keep toes warm and adds to the tranquil feel of the space.


And even though Megan says the space doesn’t get overly used, a main floor office takes cues from the past with old fashioned wall hangings – making it an automatic focal point. Leading to the lower level, Megan admits the areas are a “work in progress” but doesn’t mind that they are holding off with finishing some of the spaces. A comfy sectional, flat screen television and unique shutter front cabinets are perfect for relaxing. Meanwhile, off to the side is a dedicated area for a future wet bar, something Megan questions needing while the kids are young. A pool table area with access to the ground level patio is great for entertaining and kid-friendly activities. To fill up the expansive wall space, Megan chose large canvas wall hangings. Their two kid’s rooms are infused with classic design with a personal touch and private bathrooms. “This works out

great because our families live close by so we don’t have a lot of overnight guests. So having a spare bedroom and just one lower level bath is just perfect.” In addition to storage, Megan also took great consideration when designing the lower level rooms. “The gym is an added bonus because it’s located under core-floor. So there’s actually a garage stall above it. Rather than backfilling with gravel, we decided to carve out this space and also a future media room. So now we have these areas and can accommodate parking for five vehicles in the garage above.” With a talent for new construction design and over ten years of experience in the field, Megan is proud to have accomplished their dream home. But when asked if they are finished with the home, she readily admits that there will likely always be a project in the works. n


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home | d i y

DIY Chevron Arrow wall decor

Story & photos by Emily Olson

MATERIALS • Wood • Paint/stain • Mending bracket kit • Wood glue • Command hanging strips

C

hevron arrows have become a popular design element found in fabrics, jewelry, home decor and much more. This versatile on-trend art is perfect for a blank wall that has been lacking inspiration. Customize the type of wood, size and color to best fit your style and space. The budget-friendly project can be made with even more cost savings by using scrap wood or pallet planks.

STEPS 1. Make cuts using a miter saw set on a 45 degree angle. The initial cut should be to trim the beginning edge of the board at a 45 degree angle, then measure the preferred length to align each of the remaining 45 degree cuts. 2. Sand and paint or stain the wood pieces as desired. 3. Align the 45 degree cut edges to form a 90 degree angle for each arrow. They should look like the corner of a frame. 4. Apply a thin bead of wood glue between the angles for added stability and attach a mending plate by predrilling holes according to package instructions. 5. Hang the finished chevron arrows using Command strips or sawtooth hangers.

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A lifetime of vision care Your vision needs may change but your eye care team doesn’t have to. At Ophthalmology LTD, we’ve assembled a comprehensive team of specialists offering a full range of vision care under one roof. Call or go online to request an appointment today.

(605) 336-6294 OphthalmologyLTD.com T H E R E G I O N’ S M O S T T RU S T E D, E X P E R I E N C E D E Y E S U R G E O N S Stage of Life Ad OLTD - Sioux Falls Woman Magazine 7.75" x 4.75"

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Charming + Functional She Sheds Three she shed retreats that reflect their owners’ lifestyles By Lisa Blair | Photos by Margaret Pennock

A

she shed is so much more than just a small building to store your things in. It’s a wonderful place to be able to relax after a long day, recharge your soul and embrace what’s important to you. Each one should reflect the owners hobbies and interests, making it their very own cozy retreat. A Cozy and Elegant She Shed Cottage - Sue Uken In a small town, just minutes from Sioux Falls, lies a lovely cottage she shed in an immaculately landscaped backyard. You’re immediately drawn towards this inviting shed and want to go inside to see if it’s as magnificent on the inside as it is on the outside. You are not disappointed as you’re greeted by an elegant chandelier and beautifully styled open shelving. There awaits a large potting bench and sink for the owner’s many gardening projects. Sue Uken enjoys spending her spare time in here reading books, flipping through magazines and scrolling Pinterest for gardening tips. One look at her outdoor living spaces, and you can tell she makes good use of her cozy she shed. A Rustic She Shed - Pine Hollow Hideaway Just outside of Sioux Falls, resides a one-of-a-kind Airbnb called Pine Hollow Hideaway. At the end of the long dirt driveway sits a rustic shed with flower filled window boxes and a farmhouse dutch door. It looks as though it’s been around for centuries, but it was built in 2002 using reclaimed lumber from a riding arena and salvaged windows. The shed is surrounded by nature and blends in beautifully amongst the huge trees and the petite grape vineyards. One step inside and you’ll want to relax on the wicker chairs and enjoy the views of the flower bed and pond. Next to the seating area resides a large potting bench and a plethora of gardening tools, making this she shed both functional and beautiful. The Horsewomen She Shed Hangout - April & Lana Kelling Mother-daughter duo, April and Lana Kelling’s shed conveniently lies on the side of their driveway between their horse riding arena and home. This detached garage, recently converted into a she shed, is the perfect shade of green to blend beautifully into the countryside. These two share a love of horseback riding and this shed houses all of the horse equipment needed for their four horses. They have created the most comfortable lounging area by adding a farmhouse teak wood sectional. They say, that taking their breaks in the she shed helps keep their home cleaner since they make less trips inside. April and Lana have put a lot of thought into their beautifully organized she shed and utilize the space daily. n

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Barry Martin, MD, FACS

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Health Health Health


How Much Exercise do Kids Need? Physical activity has decreased 5% since the 1970s and research points to the increase of sedentary lifestyles by kids today By Margot Peterson, Sanford Health

K

ids don’t come with a handbook. Parenting comes with many complications such as knowing how much sleep babies need  or recommended food portion sizes as they grow, and it can be difficult to keep everything straight. While sleep and nutrition are important, exercise is equally vital when it comes to raising healthy kids. While most parents know exercise is important, we assume kids get enough through daily activities such as recess and gym at school. Unfortunately, this isn’t the case. More than half of kids don’t get the recommended amount of physical activity. This often leads to the question, “How much exercise do kids need?” We talked with  Sanford Health pediatrician Kassy Thorpe, MD, to find out. According to Thorpe, “Experts recommend 60 minutes of moderate-to-vigorous physical activity per day.” Remember, exercise means any type of physical activity

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that gets the heart rate up. Talk with your kids about why exercise is important and what interests them. Why exercise is important for kids: • It strengthens bones and joints • Increases muscle strength • It gives you improved flexibility • You’ll have a healthier cardiovascular system (this reduces the risk of developing heart disease and high blood pressure) • It reduces the likelihood of developing diabetes • You’ll have more energy • It decreases body fat, which can reduce the risk for diseases • It increases the ability to handle stress • Better concentration in school • Improvement in self-confidence and self-esteem • Opportunities to make new friends (by getting involved in activities)


“Physical activity in early childhood is crucial in developing motor skills necessary for normal growth and development, and getting a jump-start can affect exercise habits throughout life,” said Thorpe.

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Unstructured play time is vital for not only the well-known physical benefits, but it also promotes creativity, fosters independence and helps kids develop important social skills. How we can encourage kids to get active

Dr. Cheryl Bones, DC

Give a variety of opportunities. While scheduled sports are helpful, many kids today are over-booked and over-stressed. Don’t underestimate the importance of free play for younger kids and open gym or pool visits for school-aged kids. You don’t have to pay a lot of money or shuttle kids around to tournaments all week to have active and healthy kids. Involve the whole family. Parents should lead by example – go for a family bike ride, walk to a park or choose fun rewards like family roller skating night. Make it part of your daily schedule. Creating healthy habits requires a commitment, but if you schedule it into your day, you’re more likely to follow through. Ditch the phones and iPads. Kids naturally will go outside to play as long as they don’t have video games, phones or iPads competing for their time. Enjoy the summer weather. There are many great hiking opportunities in the Sioux Falls area, including Good Earth State Park, Great Bear, Devil’s Gulch, Palisades Park and a new off-road trail at Tuthill Park. These are all great opportunities to stay active and enjoy nature. Keep it simple. Even simple activities like monkey bars at the park are great for developing muscle strength, balance and coordination. Creating healthy habits Healthy habits start during childhood. “Keeping kids active can have wonderful benefits for the health of all family members as well as promote family bonding,” said Thorpe. If exercise causes discomfort for long periods of time, vomiting or is affecting or replacing sleep or nutrition needed for kids, this is concerning. Make sure to find balance. Talk with your child’s doctor if you have concerns about their health and whether or not they are getting too little or too much physical activity. n

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The Truth About Kids and Tonsils By Jennifer Dumke

A

lmost every parent knows about tonsils. However, many may not understand what the function of the tonsils are and the problems that can develop. Gregory Danielson, MD at Midwest Ear, Nose & Throat, is a specialist in this area. “Understanding what the tonsils do and recognizing some of the problems they can cause in children is a great thing for parents to be aware of,” he says. The tonsils are a part of the lymphatic system, which is an important part of the immune system. There are three sets of tonsillar tissue in your throat, the pharyngeal tonsils (often called the adenoids), the palatine tonsils (tonsils), and lingual tonsils (located on the back of your tongue). These tissues are involved in surveillance and activation of the immune system as things enter our body through the mouth or nose. “The tonsils have an irregular surface with crevices or folds in the surface that are called crypts,” Dr. Danielson adds. “In children that are having recurrent sore throats, these crypts can often contribute to the problem.” Debris and bacteria can hide in the crypts. Since antibiotics do not penetrate the crypts well, bacteria can then re-infect the tonsil after a patient has completed antibiotics. This is often the case for recurrent strep throat. For patients with this problem, guidelines have been established to help us determine who would benefit from a tonsillectomy. This includes having one year with 7 or more episodes of tonsillitis, 2 years in a row with 5 or more episodes per year, or three years in a row with 3 or more episodes per year.”

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“Another problem children may have is enlarged tonsils,” says Dr. Danielson. In some children the tonsils will enlarge to the point that they can cause breathing problems at night while sleeping. As the body relaxes during the sleep cycle, the upper airway can be obstructed by the tonsils and adenoids. When this occurs, the child will return to a lighter stage of sleep, often changing their position in bed to relieve the obstruction. This will happen over and over throughout the night, not allowing the child to spend the time they need in the deeper stages of sleep. In this situation children can be getting adequate time of sleep, but not adequate sleep quality. This can result in daytime fatigue and behavior/ attention problems for children. “I see many children a year who have issues with tonsils,” Danielson says. “Although unpleasant, having inflamed or infected tonsils is not life threatening, and proper medication may solve the problem in as little as a week. However, for those with more severe or recurrent conditions, a tonsillectomy may be necessary.” When a child is having any of these symptoms, it’s advised to have them evaluated by a professional to determine if intervention is needed. An overall healthy lifestyle which includes proper eating, sleeping, and exercise will help keep your child’s immune system in check and their tonsils ready to do their job. However, despite these efforts, a tonsillectomy may be just what is needed to keep your child healthy and happy. n

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How to Stay Calm When facing your fears By Jarett C. Bies, Avera Health

T

hat spider in the basement was not just lying in wait until you came down to get those boxes. That garter snake you saw in the flowers this morning wasn’t out to bite you in particular.

But that feeling – that creeping things, once discovered, will run right over and bite your face off – that is part of the reality that phobias and fears play in our lives. It’s a combination of truth – yes, snakes and spiders can bite us – and our imagination running wild. “Our evolutionary psychology affects us, so we naturally recoil when we first see a snake,” said Erik Anderson, CSW-PIP, Avera outpatient mental health therapist. “Everyone has that initial flinch. But people who have phobias imagine the worst-case scenario when they see what they fear. That initial feeling continues and can be overwhelming.”

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Phobias and fears come from a wide range of sources, Anderson said, and may have roots in perceptions – such as claustrophobia, the fear of enclosed spaces – or they might rise from trauma. They range in level of intensity, too.

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“Phobias can expand and contract, and often will, over the course of a person’s life,” Anderson said. “A person may, for example, dislike the feeling of being in an elevator, but they still use them. Others might avoid them altogether. Some might dislike crowds, but when that feeling leads to limiting behavior – where they avoid going out altogether – it can become a problem.”

BEFORE

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How People See Fears Part of the difficulty with some phobias and fears is how they are perceived in society. Some fears are more common than others.

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“Snakes and spiders are among the most often reported fears, along with enclosed places and crowds,” he said. “Some people are afraid to fly and others to speak in front of crowds. The intensity of the feeling can sometimes grow because of avoidance.”

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“Our brains will reinforce our choices, and we’ll develop a self-fulfilling sense of relief. We’ll feel like ‘Whew, we got out just in time and avoided a snake,’ when we do this,” he said. “And it actually keeps growing because of that negative self-talk.” While snakes and spiders are creepy, and it can be intimidating to speak before a crowd, some fears make no sense to other people, or the overpowering nature of them seems unusual. Anyone can develop a response plan to scenarios that frighten them, and include breathing exercises and positive self-talk as additional methods to cope with racing thoughts. When those self-help efforts come up short, Anderson said professional help can often make a difference.

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“We can help people who experience less-manageable irrational behavior,” said Anderson. “The use of prolonged exposure therapy is often seen as the gold standard in helping people regain control.”

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That process works via steps on an “intensity ladder.” Patients work to retrain their response to things they fear. “We also use cognitive behavioral therapy techniques, such as having a formal ‘cool-down plan’ to use when people face an anxiety-producing stimulus,” he said. “Having a plan in place can really help people avoid over catastrophizing the feeling and let them positively challenge those fears.” n

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Journaling: A building block asset to your mental health By Virginia Olson

K

eeping a journal is often thought of as something that begins and ends in adolescence – the stereotype is a teen telling her secrets to a flowered diary with a lock on it. But psychologists who recommend journaling to their patients say that it can be a way of relieving stress, moving past trauma, and giving life meaning. What exactly is journaling? It is a written record of your thoughts, experiences and observations. You can write in your journal daily, or only when you feel the urge. There are no rules, no rights and no wrongs. You might decide to share parts of your journal, but fundamentally, your journal is you. So you are in charge. Your journal is a space where you are absolutely free to express yourself. Journals give people perspective by tapping into the unconscious, says licensed professional counselor Andrew Burroughs, Director of Burroughs Counseling & Consultation, LLC. “Journaling or writing down your thoughts and feelings is beneficial because it allows you to express yourself in a private, safe and open way,” he says. During tumultuous, personal times when things seem out of control, journaling can provide a way to strengthen one’s inner

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voice, providing a quiet time to reflect and that reflection sets up an opportunity to create meaningful solitude. “When writing down personal thoughts, you are able to externalize those things that may be holding you back from moving forward. It helps you begin the processing of events that maybe you do not want to share with others,’” he says. Sometimes the mind can get so complicated, so full, talking it through with someone may not be enough. Journaling can help weave different parts of one’s life together, creating the feeling of being related and connected. Burroughs encourages everyone to do some journaling. “Through journaling, you are the creator of your story. It allows you to write or rewrite your story how you want it. It also becomes beneficial in helping to build resilience and understanding.” Whether you choose to hand write your entries in a physical journal or use your keyboard to get your thoughts out of your head onto the screen, Burroughs says the most important thing is to embrace the full rewards of journaling no matter the modality because writing your thoughts is not only comforting, it’s also therapeutic. The best type of journal is one that you will use. n


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Regan Duvall: Team Player Finding ways to inspire, serve and love living life to the fullest in Sioux Falls By Margaret Pennock Photos by Maggie Sweets Photography Makeup by Sera Bella Spa

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rowing up in Pierre, Regan Duvall was a self-professed wild child. Home schooled through 8th grade, she and her sister practically lived outdoors. She notes, “My parents put up with us girls bringing every kind of creepy-crawler in the house and encouraged creative play and hands-on learning. I feel really fortunate to live in South Dakota…I think I can safely say my whole family loves living here.” Today, Regan calls Sioux Falls home although her parents still live in Pierre. Her mother serves in the South Dakota House of Representatives representing Pierre and the surrounding areas and her father works for the State as a Water Rights Engineer; two strong, servant-leader role models that more than likely have had a lasting impact on their daughter and how she has made choices in life. Following in her parents’ footprints of serving in strong community ties, Regan has blazed her own trail in a very non-traditional way. She serves as the Director of Safety and Quality Control for Jans Corporation, one of South Dakota’s largest commercial construction companies. “My role at Jans Corporation varies a lot from day to day which is nice. Primarily, I provide training for various construction  safety issues and for safe tool and equipment use. I also inspect the job sites for hazards and help correct them.” Not a position that Regan would have ever dreamt of holding while growing up, she credits her journey to where she is today to sheer, happy accidents. “It was a long string of unusual occurrences that landed me in the role I’m in now. In high school I was signed up for welding as an elective either by my own accident or an administrative error. I had the chance to change it, but after Googling ‘What is welding?’ and subsequently learning that it is

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using fire to melt metal together, I was sold! I took all the welding/shop classes my school had to offer after that first class.” She continues, “I had always enjoyed building, creating, and making things, but I had never considered construction/creating as a potential career path before high school welding class. When I first went to South Dakota State University, my major was Technical Education because I wanted to be a shop teacher, but there weren’t enough students in the program that year so it was discontinued. So I tried out a few classes to help decide what I might be interested in. The first Construction Management class I took was Construction Materials. It was a 100 level class about different products, how they were made, and what they were used for in construction. The information was probably very basic, but I remember it was so interesting to me…learning about the basics of concrete and plywood. That was the most engaged I’d ever been in any school class so, I switched my major to Construction Management.” The leap to Safety and Quality Control was again another unexpected transition for Regan, but one that she enjoys thoroughly. “Analyzing construction procedures and looking for the hazards that go along with them was something I had to learn and am still learning. But caring for people, that was a natural instinct. I genuinely care about my coworkers and their well-being. This role is amazing for so many reasons. I have to learn about construction procedures if I’m going to know what hazards we might encounter, I have to know how equipment works so I can know how it should safely operate. My position requires me to learn constantly and care deeply, what a cool career!” Beyond work, Regan has been married for five years to her husband Nate whom she met at SDSU. They live happily with their three dogs, Zelda, Arthur and Swarley in a house they renovated together on the east side of Sioux Falls. “Neither of us had very much experience going into a remodel, but

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thanks to YouTube and lots of trips to the hardware store, we have learned how to do a lot. We installed new floors, replaced trim, installed new bathroom vanities, installed new light fixtures, and miraculously our marriage survived it all!” In her off time, Regan keeps busy doing what she loves. “I walk my dogs, tend to my absurd number of houseplants, longboard, help friends with house projects, try to build furniture, watch scary movies, study the Bible, support the Sioux Falls economy (aka shop shamelessly), eat at all the amazing restaurants, and of course spend time with my BFF Nate.” In addition, she is very involved with her church and helping others in the community, especially inspiring

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young men and women to follow their dreams even when it’s not typical or expected. “Both Nate and I feel as though we are contributing to the community we love so much in unique ways and that’s a really good feeling. We are both very involved with our church and are constantly amazed at the work we see God doing in our church and the community; we are grateful to have found it.” As for the future, Regan is excited to dig deeper into the community of Sioux Falls. “I see Nate and I getting more and more involved in the Sioux Falls community in general because we really do love it here.” She laughs, “I see us building a house together from the ground up and retiring somewhere closer to the Missouri River with a small pack of dogs.” n


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Going Beyond the Simple Adjustment Prairie Roots Chiropractic & functional medicine, the city’s newest chiropractic clinic By Virginia Olson | Photos by Christin Vander Pol

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rairie Roots Chiropractic & Functional Medicine is one of Sioux Falls’ newest businesses opening its doors June 24. Located at 2333 W. 57th, the chiropractic clinic is owned and operated by Dr. Cheryl Bones and offers full chiropractic care for the whole family. The practice emphasizes functional medicine. “Functional medicine means that we figure out the root cause of what’s going on in a patient’s body whether it is an underlying infection that is creating systemic problems, an injury that the brain still perceives as a problem, or an emotional trauma that has caused the nervous system to go into protective mode,” she says. “Once we address the issues, we can help resolve the problem.” Cheryl says the patient’s initial visit is comprehensive. “After we have learned about the patient and have a

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better understanding of what is going on, we will then use chiropractic adjustments, supplements, exercises and/or other therapies including far-infrared sauna, electro-muscle stimulation, intersegmental traction and the PowerPlate to re-educate the nervous system. Cheryl says she was drawn to the idea of healing the body naturally and with less medication when she was young. “My grandma battled Parkinson’s disease, and I watched her deal with the illness. I remember thinking I wanted to be able to help people heal through an alternative option,” she says. Cheryl also received chiropractic treatments herself. “Growing up in my hometown a chiropractor treated me for pain and injury, I instantly knew that was what I was called to do.”


Cheryl is a native South Dakotan. She grew up on a farm in Tripp, SD graduating from Tripp-Delmont. She went on to SDSU earning a degree in biology in 2011 and then attended Northwestern Health Sciences University in Bloomington, MN graduating in 2015 with a Doctorate of Chiropractic. Her rural South Dakota roots still run deep as she now lives on a farm in Parker. They also inspired her clinic moniker, Prairie Roots Chiropractic. “My husband is a farmer and Master Sergeant in the Air National Guard in Sioux Falls. We have a daughter Lauryn who is 18 months old. She is our world.” Cheryl says her family is her “biggest fan club and supporters.” For fun, Cheryl says she loves exercising as well as cooking and baking healthy food for her family. She also is all about being outdoors. “We love to garden and then can and freeze the produce we have grown.” And what does Cheryl have to say about her “chiropractic-connected” last name, Bones? “I definitely get a lot of comments about my last name,” she says. “I tell my husband, I strictly married him for his last name – It all about good marketing.” n

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Sioux Falls Woman Magazine - August/September 2019  

The Largest Magazine Readership in the Sioux Empire!

Sioux Falls Woman Magazine - August/September 2019  

The Largest Magazine Readership in the Sioux Empire!

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