Sioux Falls Woman Magazine - June/July 2020

Dr. Elise Reinalda A LOVE FOR ALL LIVING THINGS GREAT AND SMALL

WHERE TO SHOP BEAUTY TRENDS A BOHO Summer IN OUR COMMUNITY Outside, Even for an Hour OUTDOOR EATING Patio Paradise WOMEN’S RESOURCES

© 2020 Seiko Watch of America. SRPD21

# DiscoverYour Planet “Satan’s Palace” Miyakojima, Japan

Coiling darkly through the coral reef, a narrow shaft ends in an illuminated cavern unlike any place on earth. It’s known as Satan’s Palace.

For those with the passion to challenge and explore the unknown.

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2109 WE S T 57 TH S TRE E T S IOU X FALLS , S D 57 108 605.338.9060

4830 S E RGE ANT ROAD S IOU X CITY, IA 51106 7 12.255.7 229

17255 DAVENPORT STREET STE 111 • OMAH A, NE 68118 402.935.6332

WWW.GUNDERSONS.COM • 800.444.4431

What’s happening in the world – it makes caring for our community more important than ever.

And that’s why we’re here.

Because health care lives in all the places you are.

The unfamiliar places.

The challenging places.

The hopeful places.

We’re standing wit h you.

sanfordhealth.org

019041-00655 Rev. 4/20

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

Jared Holsing Owner/President

Lindsay Rohlfsen Creative Director

Margaret Pennock 17 years

Publisher Sioux Falls Woman Publishing, LLC Jared Holsing, President Editor Jared Holsing | 605.323.0072 | 605.728.9118 Thea Miller Ryan 17 years

Jennifer Dumke 17 years

Jill Funke 17 years

Creative Director Lindsay Rohlfsen | L. Dezign | 712.332.1002 Photography Christin Vander Pol, Emily Olson, Lisa Marie Blair, Maggie Sweets Photography, Pennock Marketing, Reistroffer Design

Brianna Venekamp 15 years

Natalie Slieter 4 years

Emily Olson 4 years

Sioux Falls Woman Magazine is published six times a year by Sioux Falls Woman Publishing, LLC. Š 2020 Sioux Falls Woman Publishing, LLC. All rights reserved.

Jessalyn Holsing 4 years

Chellee Unruh 4 years

Chantelle Duncan 3 years

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 Ashley Sornsin 3 years

Lisa Peterson 2 years

Virginia Olson 2 years

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

Charlotte Hofer 2 years

Kjersten Joachim 1 year

Lisa Marie Blair 1 year

WE ARE your team. WE ARE Avera.

Learn about our screenings at Avera.org/cancercare or call our 24/7 Navigation Center at 888-422-1410

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on the cover Featured: Dr. Elise Reinalda Photography: Reistroffer Design

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34

Life

8 Calendar of Events 10 In Our Community

42

Overcoming the Effects of Social Disruption

12

Home 38

About the House Before You Buy

42 DIY

Solar Lantern

Family

Making Time for Healthy Grieving

Health

14 16

Focus On Your Behaviors to Relieve COVID-19 Anxiety

Women's Resources

I n Our Community

Outside, Even for an Hour

Style 20

22

Beauty Trends Pamper Yourself

Fashion Trends A Boho Summer

24

Where to Shop

Foodie 30

Healthy Eating

Healthy Eating Through a Season of Change

33 34

50 Health

How Your Kitchen Can Be a Place of Relaxation

52 Health

Is It Serious? Managing Allergies During a Viral Pandemic

54 Care

Navigating the Senior Care Journey: A 'Sandwich Generation’ Perspective

Profiles 58

Summer Tastes

Cover Story Dr. Elise Reinalda: A Love for All Living Things Great and Small

Food Trucks

64 Profile

32 Recipes

48 Well-being

Outdoor Eating Patio Paradise

Celebrating the Beauty

of Life

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June/July 2020 | SiouxFallsWoman.net

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Nitty Gritty Dirt Band

calendar of events: june / july 2020

Please verify all event dates and times as schedules are subject to change.

June 5 First Friday Downtown Sioux Falls Admission: Free

June 6 & 7 SD Artisan Fair by Midwest Handmade 10 am | Sioux Falls Convention Center Admission: Free midwesthandmade.com

June 8-12 & July 13-17 Tiny Chefs Series 10 am | Plum’s Cooking Company Admission: $295 plumscooking.com/class/tiny-chefs-series-1

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SiouxFallsWoman.net | June/July 2020

June 11 & 12

June 26

June 15-19 & July 20-24

June 27 & July 25

June 19

July 3

Lighting the Way Autism Conference 8 am | Augustana University Edith Mortenson Center Admission: $100 augie.edu/events/lighting-way-autism-conference

Teen Chefs Series 10 am | Plum’s Cooking Company Admission: $295 plumscooking.com/class/teen-chefs-series-1

Nitty Gritty Dirt Band 7 pm | The District Admission: Varies thedistrictsf.com/concert-venue

June 24

McCrossan Golf Classic 12 pm | Central Valley Golf Course Admission: $250 605.339.1203

Tracy Lawrence 7 pm | The District Admission: Varies thedistrictsf.com/concert-venue

Falls Art Market 8:30 am | BronzeAge Art Casting Admission: Free dtsf.com/event/falls-art-market-june/

First Friday Downtown Sioux Falls Admission: Free

July 4

Independence Day

July 10-12

Professional Bull Riders: Monster Energy Team Challenge Championships Denny Sanford Premier Center Admission: $15+ dennysanfordpremiercenter.com

July 17

OUT WITH THE CHAOS, IN WITH THE NORMAL. Get you Productive Environment Lifestyle scorecard at

www.ElizabethHagen.com/Assessment

Certified Productive Environment Specialist™ Masters @elizabethhagen | elizabethhagen.com | 605.310.5764

2 Cool Archery! Youth Introduction 7 pm | Archery Outfitters Admission: $20 605.367.7999

2020-2021 SEASON

July 19

Impractical Jokers 5 pm | Denny Sanford Premier Center Admission: $52.50-$153 dennysanfordpremiercenter.com

July 24 & 25

Disney’s Aladdin Jr. July 24 & 25 at 7 pm | July 25 at 2 pm Orpheum Theater Admission: Varies washingtonpavilion.org/event/disneys-aladdin-jr

July 25

Folk Off & Rib Challenge 11 am | Strawbale Winery Admission: $15 advance, $20 day of event 605.543.5071

July 31 – August 2

Virtual Paws to Celebrate Sioux Falls Humane Society Admission: Free 605.338.4441 | sfhumanesociety.com

“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

Celebrating our 90-Year Anniversary Season!

Come Enjoy Live Music Again!

Sweet Dreams

Patsy Cline tribute!

Sept 13, 2020

Fernando Varela & William Joseph Classical, pop, rock hits!

Oct 16, 2020

Three Fiddlers Holiday

Local Sioux Falls artists!

Dec 8, 2020

Ilya Yakushev & Thomas Mesa

Powerhouse duo!

Feb 5, 2021

VoicePlay

Finalist on NBC The Sing Off! March 2, 2021

The Everly Set

Beatles, Eagles, Bee Gees tribute!

April 8, 2021

Entire Season of 6 shows for $120! Family: $288 • Students: $48

Order Tickets: (605) 367-6000 Concerts at 7:00pm at the Washington Pavilion LiveOnStageSiouxFalls.org •

Is the Coronavirus Taking a Toll on Your Mental Health?

Area Mental Health Professionals Offer Tips to Manage the Social Disruption

By Virginia Olson

A

s the coronavirus drags on, it’s hard to ignore the rising levels of stress. Stress changes a person, at least in the short term.

Experts reassure us that vivid dreams, insomnia and bodily discomfort are normal responses to a highly unusual situation. But that doesn’t make it any less uncomfortable – or unsettling. Area mental health professionals provide some candid and positive suggestions on coping.

PRACTICE MINDFULNESS

GET MOVING

Jodi Merritt, a therapist at Stronghold Counseling, feels mastering the art of simplicity is essential these days.

Kristiana Benson, a clinical therapist at Stronghold Counseling Services, recommends getting outside and moving. “Consistent movement and exercise have been linked to a better mood, a more regulated sleep pattern, increased confidence and an alternative to negative coping mechanisms such as chemical consumption.”

Kristy Eckhoff-Speck agrees. The licensed mental health therapist from Maximum Health, LLC, believes movement should be a priority.

“It’s fairly well known that dopamine, the chemical produced in the brain to make you feel good, increases with exercise. It is especially important during the COVID-19 pandemic - when you are not moving nearly as much - to walk, take the stairs, or park in the back of the parking lot to allow for some extra exercise.”

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SiouxFallsWoman.net | June/July 2020

“Be in the moment,” says Brennan Thompson, CSW-PIP, from Stronghold Counseling Services. “Mindfulness is intentionally doing one thing and only that thing; it is being fully present in the moment and also not judging yourself, your thoughts or your feelings.”

MASTERY OF TASKS – KEEP IT SIMPLE

“As Americans, we pride ourselves on mastery and accomplishment.

COVID-19 tore up our lists. We dropped grocery trips, soccer games and sometimes even a morning shower.”

Her recommendation - create a simple routine. “Find goodness in getting ready for the day. Look for joy in planting flowers, going on a walk, or creating a good meal. When you simplify, you create opportunities for success.”

MEANINGFUL ENGAGEMENT Andrew Burroughs, a therapist at Burroughs Counseling and Consultation, LLC, believes that social distancing and isolation have made it more important than ever to reach out to family members,

friends and loved ones on a regular basis.

“Meaningful engagement helps create a sense of normalcy in these difficult times.”

Jeanne Chamness, a licensed professional counselor at Chamness Counseling, LLC, agrees.

“We need to concentrate on the connections we have with others,” she says. “Now is the time to get creative. Go for a hike, play a game, or peruse old family albums. And for those living apart from friends and family, Zoom cocktail hours, Facebook watch groups and online games are all ways to maintain that closeness while keeping your distance.”

Don’t let COVID-19 win over your human spirit when it comes to connecting with others, advises Stephanie Moore, a mental health provider at Moore Counseling Services.

“Eye contact, voice-to-voice contact, sending thoughtful notes of encouragement and acts of kindness are still ways to have meaningful engagement. Say ‘hi’ at a window and even consider mailing a letter. Connecting helps decrease loneliness, anxiety and depression – which is a priceless outcome.”

GOOD { TIMES} COME TO THOSE WHO {STAY CONNECTED} We’re all in this together. Currently, we are continuing to enrich the lives of residents through personal meal delivery, masked one-on-one personal training, digital workouts, physically distant parades through our community, coordinated video calls with loved ones, and more.

We are Touchmark Strong!

THE {FULL} LIFE AWAITS Call now to schedule your virtual tour.

TOUCHMARK AT ALL S AINTS FULL-SERVICE RETIREMENT COMMUNITY 605-496-0674 · TOUCHMARKSIOUXFALLS.COM/TIMES 2023046 © Touchmark, LLC, all rights reserved

SLEEP AMID A PANDEMIC Sleep is the window to mental health says Ellie Larsen, marriage and family therapist and addiction counselor with Stronghold Counseling Services.

“Sleep is an integral part of one’s emotional and mental well-being. Now more than ever, it is important to practice good sleep hygiene, so we as caretakers, can be better versions of ourselves as we manage the extra responsibilities of online schooling amidst our work schedules and family obligations the COVID-19 pandemic has created.”

Ellie recommends limiting the use of stimulants and alcohol; turning off all lights to help the body with the natural creation of melatonin which aids in sleep; restricting the amount of COVID-19 media updates; and reducing the temperature in your home to 65-68 degrees. If anxiety and stress continue to disrupt your sleep, she advises that you consult your primary care doctor or mental health counselor to figure out the right coping mechanism. n

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Making Time for Healthy Grieving Family Resource for Organizing End-of-Life Processes

Helen Portz

By Kjersten Joachim Photos by Studio Blu Photography

Walter Portz

E

veryone experiences grief in different ways, and Walter Portz has two very different stories to tell. When his father passed away in 2015, he describes it as a wonderful grieving experience through home hospice. Comparing that to losing his mother Helen two years later unexpectedly and with no one else to handle the affairs, he realized just how much there was to do. There was no time for grieving as he did before. One year after Helen’s death, he was still tying up loose ends and felt robbed of that time of healing.

In this epiphany moment, he realized that all of this chaos kept him from healthy grief. He wanted to turn his experience into a helpful resource for others.

“So many of our moments to grieve are spoiled by the monotony of responsibility for their affairs,” says Portz. With this realization, he founded Helen’s Plan. Helen’s Plan launched in May 2020 and is a secure, subscription-based online resource created to store pertinent information all in one place. From medical records to bank account information, users can create a prioritized checklist to provide easy instruction for necessary tasks. The online database is designed to serve as an easy-access resource in the event of a loved one’s death by offering organization and peace in knowing plans have already been thought through.

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SiouxFallsWoman.net | June/July 2020

Sarah Sachen & Holly Hines

Making

Moments Matter.

AseraCare - Sioux Falls 528 N. Sycamore Ave.

605-361-0700 | www.AseraCare.com

HEAR BETTER TODAY

WITH YOUR HEALTH AND SAFETY IN MIND

Portz describes it as leaving a set of instructions. “When we go on vacation, we leave a note with everything you need to know. Helen’s Plan is the same idea, but a digital version of that note,” he said.

“I thought, why are we still handling this like the 1950s? Why are we filling a drawer with scraps of paper and giving no real guidance on what this responsibility entails?”

Technology also can present some security concerns with sharing valuable data, but Portz reassures that security was a priority to him from the beginning. “I worked with a team to assign separate encrypted keys to each account for more security. Account security is a big sticking point for me,” he said.

Planning for end of life can be difficult, but Portz says it doesn’t have to be. “Start the conversation early and gain peace of mind that everything you establish in this life will be taken care of in an efficient manner. If we can create a dialogue in your family that helps guide you through these difficult times, that’s an important achievement.”

Helen’s plan is available at $10/month or $100 annually. For more information on Helen’s Plan, visit www.HelensPlan.com. n

• 1 in 10 Americans experience some degree of hearing loss.

• Because we hear with our brains, untreated hearing loss can lead to cognitive difficulties and increase the risk of developing dementia and Alzheimer’s.

• Hearing loss is the 3rd most common physical condition after arthritis and heart disease.

NEVER SAY “WHAT?” AGAIN!

Audiologists are the primary healthcare professional who evaluate, diagnose, treat and manage hearing loss in adults and children.

CALL TODAY TO SCHEDULE YOUR HEARING EVALUATION! 5124 S Western Ave, Ste 4 | Sioux Falls 605.275.5545 | audiologyspecialtyclinic.com June/July 2020 | SiouxFallsWoman.net

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sfw | w o m e n ' s r e s o u r c e s

WELCOME

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SOUTH DAKOTA POPCORN SUBSCRIPTION BOX! Enjoy fun and exciting gourmet popcorn flavors every month – Subscribe online!

GAYLEN’S HOMEGROWN POPCORN 23546 462nd Ave | Wentworth, SD 605.483.3324 | gaylenspopcorn.com

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339-2241 1-888-886-5197

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NG I T I A IS W K E - O U T S U O I O R TA N , D E L IC PEN F I EO INE W E A R L I M I T E D De n W e a t h e r & P a t i o Wh

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ORDER ONLINE! (605) 271-1787 | 22tenkitchen.com 2210 W 69th St, Sioux Falls

HOURS Mon - Thur: 11AM - 8PM | Fri - Sat: 11AM - 9PM Sun: 11AM - 8PM

THE GIFT OF A SOUTH DAKOTA STATE PARK PASS IS THE PERFECT WAY TO START MAKING FAMILY MEMORIES!

#ExcellenceWhereItCounts

SOUTH DAKOTA

Game, Fish & Parks

You belong in blue!

GET YOURS TODAY AT CAMPSD.COM OR BY CALLING 1.800.710.CAMP (2267).

Call our admissions coordinator at 605-575-3358 to ask questions or set up a tour. www.ogknights.org All faiths welcome

Outside, Even for an Hour State Parks Within Minutes of the City

By Thea Miller Ryan | Photos courtesy of South Dakota Tourism

W

hen urban families have to social distance, even playing in the neighborhood park has been a challenge. South Dakota’s largest city, Sioux Falls, has a metropolitan statistical area (MSA) of about 360,000 people. With 80 parks within the city boundaries and several in surrounding towns, even finding space within those areas can be difficult with social distancing protocols at playgrounds, tennis courts, basketball courts and swimming pools.

several times in the last few months and it’s a been a great opportunity to explore while maintaining safe space away from others.”

In less than 25 minutes from the center of Sioux Falls, South Dakota State Parks are waiting with more acreage and activities than people often remember, Jona Ohm, communications director for South Dakota Game, Fish and Parks, said.

“My nephew loves to come along,” Alison said, “and we have found a lot of lessons in our own outdoor classroom. Now I get phone calls from him ‘Aunt Alison, can we go back to the woods?’”

“The outdoors is attainable,” she said. “Outdoor activities can take place close to home for an afternoon or evening. You don’t need to invest a whole vacation or even a weekend.”

Palisades State Park is near Garretson, where people kayak, fish, rock climb, picnic and hike near the tall, pink, photogenic Sioux quartzite towers and the Big Sioux River. Newton Hills State Park, south of Canton, is just a bit more of a drive, but the rolling hills and bird watching is outstanding.

Alison Eden, a Sioux Falls resident, said, “’I’ve found a great source of happiness during this time of distancing from friends. The state parks have been a wonderful, comforting place to recharge. I’ve ventured out 16

SiouxFallsWoman.net | June/July 2020

With friends, family, or alone, spending time in the State Parks is easy.

Just east of Sioux Falls is the new Good Earth State Park at Blood Run with walking trails that take visitors through an oak savanna and hills steeped with history.

There is a charge to get into State Parks, but Jona said the costs are reasonable and you “get a lot of bang for your buck.” Once the COVID-19 restrictions are lifted, most State parks will have rentals like kayaks, games, fishing and other outdoor activities as well.

To make it easier, park managers suggest buying the state park entrance license through the website and have it mailed before driving into the park.

Get outside, even if it’s just for an hour, Jona said. State Parks are waiting for visitors.

Park Entrance Licenses: https://travel.campsd.com/campgroundsand-rv-parks/all/south-dakota-game-fish-and-parks/permits n

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Jared Holsing: 605.728.9118 Max Haggar: 605.595.5320 siouxfallswoman.net

Style

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

Pamper

Yourself

By Chantelle Duncan

W

ith the increasing amount of time we have been spending at home, we all have become accustomed to new routines. But has your skin been neglected due to your new norm?

Now is the best time to treat your skin and pamper yourself with a relaxing facial with your favorite skincare professional.

HERE’S WHY A relaxing facial reduces stress and relieves distress not only to your skin but to your mind.

Facials detoxify the skin and promote healthy blood circulation throughout your face that will allow your skin to feel soft and rejuvenated.

Because you’re spending so much time indoors, your face is not getting the proper amount of vitamin D. LED light therapy will help kill bacteria on the face surface and give you small doses of vitamin D that you are not getting while spending time indoors.

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SiouxFallsWoman.net | June/July 2020

Many people have problems with blackheads. There are many facials you can choose from that can effectively remove blackheads from your face.

Chemical peels are a more aggressive option to remove blackheads, even out texture and smooth your skin.

Microdermabrasion can reduce fine lines, early sun damage, and mild acne scarring.

Both chemical peels and microdermabrasion will provide the instant gratification of smooth skin after each treatment.

These deep cleaning treatments not only treat your skin but also allow you to relax and nourish your mind.

Treat yourself by treating your skin, nourishing your mind, and indulging into new and improved skin treatments that will have you feeling rejuvenated. n

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

THE WAIT IS OVER.

It’s time to start that someday project.

Ectetera

Palm at the Park | Okoboji, IA

Forget Me Not

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

Boho A

Summer

By Jessalyn Holsing | Imagery by Reistroffer Design

E

Simply Perfect Fashions

very couple of years we cycle through trends, and some of the ones we circle back to never truly went out of style. Why? Because something as easy and comfortable as boho can’t possibly be the wrong way to turn! This summer up your comfort level with the chic flow of the breezy boho style, and do so without having to dig deep into your wallets. Boho is known for its loosefitting, lightweight fabrics and fit, complete with a lot of white or off-white lace and accent colors that stand but aren’t distracting or gaudy. Finding just a couple of breezy peasant blouses, tank tops, and dresses and pairing them with the jeans or denim shorts you already have in your wardrobe easily opens up your cash flow to focus less on multiple pieces and more on the important aspect to any outfit that gets overlooked: accessories.

Beaded necklaces, fringe, lace, and layering all allow for an individual’s personality to shine through. Maybe you prefer faux feather earrings, or agate stones on metallic bracelets lining your wrists. Whatever your jewelry taste is, there’s a boho way to style it. Long necklaces layered with short ones over an off-the-shoulder blouse says “carefree and chill,” the perfect vibe to bring out during the hot, sometimes humid summers the upper Midwest brings.

Summer won’t bog you down with uncomfortable tight clothing when you focus on the simplicity of boho style. We love a good trend, and we love limitless personalization.

Find your basic pieces, accessorize to let your personality shine through, and voila – the perfect summer style for a perfect, breezy boho chic you! n

June/July 2020 | SiouxFallsWoman.net

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shop where to

1. Montgomery’s 1725 W 41st St 605.332.4400 | montgomerys.com From ultra-modern to classic traditional, Montgomery’s carries lighting to suit your style.

Visit our online catalog and create your wish list or let one of our talented designers help you choose the perfect lighting and home accents for your special spaces.

2. Gunderson’s Jewelers The Bridges at 57th & Western 2109 W 57th Street 605.338.9060 | gundersons.com Stacks on Stacks. Create yours at Gunderson’s.

3. Stacey’s Vintage*Art*Boutique 27102 Albers Ave 605.213.0045 | Staceysstore.com Show your patriotism and state pride all in one with this design only at Stacey’s! A perfect design for July 4th or all year long! Custom designs available on many handmade items throughout the store - stop in today!

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4. Rainn Salon and Spa The Bridges at 57th & Western 5019 S Western Ave, Ste 160 605.521.5099 This #dryshampoo is perfect for those on-the-go or who want a quick touch up. It keeps natural oils in check, plus neutralizes odor, leaving styles refreshed, reset, & residue-free. Who is excited to try it? #unitefamily

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3

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SiouxFallsWoman.net | June/July 2020

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5. Bloom Room 701 N Phillips Ave, #155 605.212.8795 | Myjbloom.com/Bloomroom FB: Bloom Room Boutique | Instagram: Shopthebloomroomboutique Women’s clothing, jewelry, home decor and gifts. Fabulous styles arriving daily.

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6. Plum’s Cooking Company 401 E 8th St, #107 605.335.1999 | shopplumscooking.com Miyabi Birchwood SG2 8” Chef’s Knife: A work of culinary art, Miyabi Birchwood features a sharp blade and striking Birch handle handcrafted in Japan. Beneath its beautiful exterior, the flower Damascus pattern provides added durability. Regularly $375, now on sale for $279.99.

7. Emerald Hills Golf Club 808 Hwy 71 S | Arnolds Park, IA 712.332.1002 | golfemeraldhills.com The Perfect Blend…Emerald Hills Golf Club offers professional, amateur, and novice golfers a wonderful mix of fun and relaxation. Whether you’re new to our 18 hole golf course or a regular visitor, you’ll enjoy the atmosphere and scenic beauty. Plus, our head golf professional, Randy Rohlfsen, is a Certified PING fitter.

8. South Dakota Game, Fish & Parks 523 E Capitol Ave | Pierre, SD 1.800.710.CAMP (2267) | campsd.com parkinfo@state.sd.us Visit your local GFP office! The gift of a South Dakota State Park gift card - The perfect way to start making family memories! South Dakota State Parks can help you learn new skills, share quality time and create new traditions.

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9. Sioux Falls Food Co-op 410 W 18th St 605.339.9506 | shop.coopnaturalfoods.com Looking to optimize your nutrition? Our supplements undergo rigorous testing which includes ICP-MS (Inductively Coupled Plasma-Mass Spectrometry), this helps to identify and eliminate heavy metals. All of our supplements are housed in glass amber bottles to preserve quality and potency. We offer 20+ supplements, including multivitamins for the whole family, B vitamins for healthy skin and hair, sleep formula to support a good night’s rest and a KVLB to support your metabolism.

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1. Forget Me Not Gift Boutique 5009 S Western Ave 605.335.9878 | forgetmenotsf.com This Bernie Mev leopard shoe is a great statement shoe. It features sequin details on a grey knit upper, a bedazzled side sole, and a comfortable insole.

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2. Gaylen’s Homegrown Popcorn 23546 462nd Ave | Wentworth, SD 605.483.3324 | gaylenspopcorn.com Banana Split Popcorn is here for the summer!

A classic mashup of Vanilla, Strawberry, Chocolate, and of course, BANANA! $6

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3. The Eye Doctors, P.C. 5116 S Western Ave 605.338.7104 | theeyedoctorspc.com AR Fog Stopper Lens Anti-Fog treatment.

Great for all lenses, simple application.

4. Handy Man Home Remodeling Center 910 E 10th St 605.336.0316 | HandyManHome.com The ‘New Drake’ Toto Toilet with Dynamax Tornado Flush means you get a better flush every time! Two new tank styles to choose from.

Starts around $300.

5. Teriyaki Madness 4812 S Louise Ave 605.271.1119 | teriyakimadness.com At Teriyaki Madness, we make your bowl just for you. Eating low carb? Get veggies as your base. Looking for gluten-free options? We can help! All of our sauces are gluten-free so check out our gluten-free entrees. If you are vegetarian, we have amazing Spicy Tofu Teriyaki! Each bowl is made hot and fresh when you order with flavor that never disappoints.

3

4 5

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6. Etcetera 2301 E Castleroc Pl shawntellkroese.etcetera.com (Trunk shows four times a year by appointment)

The Rip Tide dress is a pullover smocked dress in a soft watercolor print that has a tiered skirt and aqua braid applied to the armholes. Easy fit, a-line shape. The Brushstroke skirt is a long pull-on skirt with elasticized grosgrain waist is crinkle satin with an exquisite watercolor print from an Italian artist. Easy fit, A-line shape. Online shopping year-round.

6

7. Pharmacy Specialties & Clinic 2333 W 57th St, Ste 109 605.334.1672 | rxpsi.com InflamMove (#90 caps): $39.60 - 20% off monthly special = $31.68 + tax. Sleep Perfect Formula (#60 caps): $39.95 - 20% off monthly special = $31.96 + tax 8. Breaking Burrito 605.777.9216 | breakingburrito.com Check our website and Facebook for current location.

Caution: dangerous and delicious burrito’s – Steak, Chicken, Pork, Ground Beef, and Vegetarian!

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9. Today’s StarMark Custom Cabinetry 600 E 48th Street N 605.977.3660 More color choices! We have the cabinet colors that you are looking for! The latest additions to our color palette are Villa Breeze Ebony and Villa Capri Ebony. Visit our showroom today and ask one of our friendly designers about these new colors from StarMark Cabinetry.

8 9

WELCOME

BACK!

WE’RE READY WHEN YOU’RE READY Classes are back! We can’t wait to share our love of food with you again.

Enjoy a variety of classes this summer ranging from Kids Camps and Sunday Brunches to Date Nights and Hands-On favorites.

Whenever you feel ready, we will be honored to serve you.

Learn more at plumscooking.com today!

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

Foodie

foodie | h e a l t h y

Healthy Eating Through A Season Of Change Story & photos by Ashley Sornsin

E

veryone has been impacted by the pandemic, so let me remind you to give yourself grace during this new season and focus on the things you can do to stay healthy and well. Finding healthy food choices when you can’t always get fresh food, has been a new challenge for many, so let’s be flexible in the foods we are eating. You don’t have to compromise eating healthy, there are plenty of healthy shelf-stable canned, packaged and frozen foods you can eat! Cut yourself some slack, open those cupboards and freezer and discover what delicious and nutritious items you’ve long been overlooking.

Canned food is generally fairly healthy, but I’m not talking about the fruit in heavy syrup. Canned vegetables and fruit are heated before they’re canned, so they stay fresh (Have you ever canned homemade salsa?). From vegetables like tomatoes and green beans, canned beans, canned pumpkin, and even canned tuna or chicken, there are a lot of options on the shelves that are actually healthy! Just read the labels for extra ingredients (Tip: If there’s extra sodium, just rinse well under running water!) and don’t hesitate to use up those cans on your shelves.

Now, when I say packaged food, I don’t mean junk food. By packaged food, think rice, oatmeal, pasta, dried beans, nuts and seeds. It’s not what you were thinking, was it? All of these are actually healthy foods and they typically become unhealthy by what we put on top. Not only are many of these great staples to keep on hand, but they are extremely versatile. Packaged food is not all created equal. There’s really no reason to avoid these healthy packaged foods, so again look

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to those cupboards and discover what you can begin using if you aren’t already!

Frozen produce is actually just as healthy, if not healthier than fresh produce. Yes, it’s true. Frozen produce is flash-frozen, right after it is picked, so all the nutrition is intact and it doesn’t have to sit on trucks before getting to the store, so it stays just as fresh as the day it was picked. Frozen vegetables and fruit are packed with nutrients (just watch out for added sauces or sugars), frozen meat is another staple for many, so start looking to the freezer to see what you can creatively turn into meals that nourish.

It's no question that fresh food is amazing, and if you have access to it, that’s great! Look for fruits and vegetables that last longer, such as: potatoes, carrots, squash, and apples. If you purchase produce items that are going bad, like berries or spinach, just stick them in the freezer to keep longer. Keep in mind, this is not the time to worry that you are not eating fresh food. Be flexible and get a variety of foods (hello nutrients!) that are good for you. Give yourself grace and patience to learn new ways to navigate eating healthy, whether food is canned, packaged or frozen and have fun by getting creative with your meals. In addition, most of these foods are very economical too, so you’ll be saving money, which is a bonus. Above all, do not let this season be a reason to stop prioritizing your health. It will look different, but welcome this season of change and embrace the healthy pantry staples that are not only delicious, but nutritious too! n

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foodie | r e c i p e s

Summer

Tastes

Provided by Sioux Falls Food Co-op & Welcome to the Table

Cucumber and Fennel Slaw Ingredients • ¹⁄3 cup fresh orange juice • 1 T olive oil • 1 T apple cider vinegar • 2 T orange zest • 1 T minced garlic

• 1 cucumber, julienned • 1 small fennel bulb, julienned • 1/2 cup julienned red bell pepper • Salt and black pepper to taste

Preparation In a large mixing bowl, stir together the orange juice, olive oil, vinegar, zest and garlic, then add the prepared vegetables and mix together gently. Add salt and pepper to taste. Serve immediately or refrigerate for up to 24 hours.

Serving Suggestion This zesty slaw is delicious served with grilled salmon or steak; in a wrap with chopped seitan, shredded romaine lettuce and yogurt sauce; or piled on a lamb burger.

Shakshuka with Spinach Ingredients • 2 T extra virgin olive oil • 1 large onion, chopped • 3 cloves garlic, chopped • 1 red bell pepper, chopped • 1 tsp smoked paprika • 1 tsp cumin, ground • 1 tsp coriander, ground • 1/4 tsp red pepper flakes

• 1 tsp salt • 1 tsp honey • 1 15-oz. can crushed tomatoes • 4 cups salad spinach, chopped • 6 large eggs • 1/2 cup parsley, chopped • 2 oz. feta cheese (optional)

Preparation 1. Drizzle the olive oil in a 12-inch skillet and place the pan over medium-high heat. Heat for a few seconds, then add the onions and stir until they start to sizzle. Reduce the heat to medium-low and sauté for about 5 minutes. Add the garlic and peppers and sauté for 5 minutes longer to soften the peppers. Add the paprika, cumin, coriander, red pepper flakes, salt and honey and stir, then stir in the crushed tomatoes. Raise the heat to bring to a boil, then reduce to a simmer and cook until thick, about 5 minutes. Stir in the spinach and cook until just wilted and dark green.

2. Use the back of a spoon to make 6 indentations for the eggs. Crack each egg into a cup and then pour carefully into the indentations.

Cover the pan and cook for about 8 minutes, until the whites of the eggs are set. Test by poking the whites with a paring knife. If you like your egg yolks firmer, cook longer.

3. When eggs are done to your liking, sprinkle with parsley and feta, if desired.

4. Serve 1 egg, with about a cup of the vegetable mixture, on each plate.

Serving Suggestion Serve over warm pitas or toast, along with a side of chickpea salad or hummus.

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sfw | f o o d t r u c k s

food

trucks!

W

hen the wonder of spring gives way to summer and Sioux Falls begins to reopen, we are reminded of Virginia Wolf’s quote “There is no sincerer love than the love of food." What better way to fulfill that love interest than to visit a FOOD TRUCK? As we navigate through the current changes in the world, and continue to work through personal challenges, triumphs, and lessons, there are things that we all can hold onto, especially our love of FOOD! We all know that the next best thing to food is talking about it. Did you know that food trucks, food booths and food carts are on the front line of the street food industry that serves an estimated 2.5 billion people every day? Pretty awesome! While some of your favorite food truck vendors have been sidelined this season due to large scale events being cancelled – many are up and running in new and different locations. They want to see you! They need you! Support them and satisfy your personal love for their specialty.

It's summer party time – not just at a street corner or parking lot – but in your backyard –your garage –your block –your wedding – or any event or party where food compliments the focus. You provide the venue, guests and entertainment – your food truck vendor will provide unique delicious food, beverages and all the fixins' for your guests to enjoy.

WE'RE OPEN AND ROLLIN'!

BREAKING BURRITO 605.777.9216 breakingburrito@yahoo.com breakingburrito.com

Call us to cater ANY event – SDYF (social distance yard party), graduations, weddings, birthdays, ANY reason to gather, celebrate & eat delicious food!

BACKYARD BBQ 605.444.1800 Sioux Falls | Brookings Truck locations and hours: bygrill.com

Serving up the Best BBQ! Pulled Pork, Beef Brisket, Smoked Pulled Chicken, St. Louis Ribs, Potato Salad, Molasses Baked Beans, Cornbread, Mac N Cheese, Kettle Chips & Coleslaw. Schedule our BBQ Food Truck for your next event (Graduation parties, weddings, church, corporate, customer or employee appreciation events & tailgating parties)!

OLLIES 605.444.1800 Sioux Falls | Brookings Truck locations and hours: bygrill.com

Serving: Chicago Dogs, Cheese Burgers, Fried Catfish, Smoked Bone-in wings, Chislic, Fresh Cut Fries, Cheese Curds & Kettle Chips. Book Ollies for your next event (Graduation Parties, weddings, corporate, church, customer/employee appreciation events).

Almost all food trucks, as well as the vendors we have featured in this article – have their current menu offerings, location schedule, and catering options listed on their websites.

Start by checking them out! Get truckin! n

“People who love to eat are always the best people.”

– Julia Child

Patio Paradise Al Fresco Dining Story and photos by Lisa Marie Blair

A

fter hibernating in our homes all winter long, I can’t think of a better time to dine al fresco style. The term al fresco comes from the Italian language meaning in fresh or open air. Therefore, dining al fresco simply means eating outside. This can be anything from just a tablecloth on the grass, picnic style, to more upscale dining with a beautifully styled table. It can even be a wood pallet on the ground to work as your table and pillows for seating. The dining style you choose, will help set the mood you’re trying to create, anywhere from a casual evening to a formal event.

It is fun and easy to create these endless memories in your own backyard. First and foremost, check the weather. We all know that rain and high winds are common here and it could ruin an outdoor event quickly. When it gets chilly in the evenings, you’ll want a basket of blankets handy.

Next, you’ll want to pick your location. Don’t hesitate to temporarily move your table and chairs to another spot in your yard that is more scenic. If anything, something out of the ordinary will surely create a memorable meal for you and your guests. Keep your meal, drinks, and dessert simple so you can enjoy time with your guests. Hamburgers fresh off the grill, finger foods for easy snacking, or even grabbing

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takeout from your favorite restaurant are easy options.

Fresh air is very calming and somehow the food tastes even better, so whatever you serve will be appreciated. Try to avoid paper plates that can easily fly away and opt to use your fine dining dishes or melamine plates. If necessary, use mesh covers to keep pesky bugs away from the food. An easy outdoor drink in a beverage dispenser filled with a summery punch for all to enjoy. For larger groups, it might be best to have a beverage tub with different wine and beer options.

Don’t forget to always have some alcohol-free options and water available. Beautifully wrapped s’mores kits make an easy dessert for those hosts that have an outdoor fireplace or fire pit. Other easy dessert options perfect for summer are fruit kabobs or cake and ice cream.

Keep décor simple and neutral to blend with the natural landscape. Greenery, candles, cloth napkins and a delicious dessert can make a beautiful tablescape. You can always use greenery from your own yard to style the table. Adjust the music and outdoor lighting accordingly for the ambiance you’re trying to create. Most importantly, don’t forget to have fun! n

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Home

Before You Buy: Tips for Purchasing a Home

By Jennifer Dumke

K

nowledge is power when it comes to making big financial decisions and you can’t get much bigger than buying a house. Homes are more than just a place to live, they are reflections of our personalities, where memories are made or possibly a financial investment. For most, it’s all those things and much more. That’s why it’s important to take time to learn about the buying process and what to look for when purchasing a home. From first-time homebuyers to move-up buyers and even those looking to build new construction, understanding what to look for when purchasing a home is key.

KNOW YOUR NEEDS Although it’s possible to have two identical homes, it is highly unlikely to have identical buyers. That’s why it’s vital to know your needs before diving into the home buying

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SiouxFallsWoman.net | June/July 2020

market. Julie Pommer, Broker Associate at Ameri/Star, Inc., has been a real estate agent since 2018 and says it’s important to determine what buyers are looking for in a home. “Everybody is different,” says Pommer. “While some clients want the latest and greatest technology in a home, others know it can easily be added to any home.” Pommer goes on to say that “smart features” such as appliances, Ring doorbells and cameras are also popular and easily connect to apps on mobile devices. “Location is also a matter of preference,” she explains. “Some people like living near downtown or in an older home while others prefer a newer, family home with emphasis on school districts.”

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experience and is a Certified Residential Specialist, Senior Residential Specialist, Approved Buyers Representative, Luxury Home Marketing Specialist and has earned the Commitment to Excellence (C2EX) endorsement from the National Association of REALTORS® for her high level of professionalism. In addition to her vast knowledge, she also relies on her keen sense of smell to detect costly water damage even though Billars highly suggests that a professional and thorough home inspection be completed on every home purchase.

“When it comes to water damage, it will cause issues, so it’s a good idea to have a sump pump in all homes even if there is no evidence of potential water damage,” she adds. And although odorless, Billars also stresses the value of having a radon mitigation system. “Sometimes radon is an issue and can waste valuable time being tested,” she adds.

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It’s great to love the look of a home, just don’t get too distracted and overlook costly renovations and updates. “Appliances can make people really happy,” adds Billars. “For people who love to cook, a gas stove is a great selling point.” Just remember to evaluate the cosmetic features. “Paint, flooring and lighting are simple things to change,” she adds. But removing walls and changing layouts have a higher price tag and requires a professional builder or engineer. And never avoid maintaining a home. “It might be expensive but you will get the maximum amount out of the home if you stay on top of things and make necessary improvements as they occur.”

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And while it’s important for a home to be properly maintained and updated, be sure to check with the city to ensure the necessary building permits were issued and inspections completed. “Sellers who finish their own basement or additions need to provide proper documentation that it passed city inspection,” adds Pommer. “Because if not, buyers may ask to have the work inspected before purchasing,” she adds. “This can require cutting out drywall and repairing at seller’s expense because nobody wants their electrical done by a novice.”

Buying a home involves a lot of complexities and moving parts but with the professional expertise of a qualified realtor, the experience can be fun and exciting. Take the time to get educated before closing day and feel confident taking over the keys to your future. n

DIY: Solar Lantern Story & photos by Emily Olson

M

ake the most of warm summer evenings right at home and add to the ambiance with a solar lantern. The soft glow is free of electricity or candles and can be made with basics from the hardware store and scrap would you may already have on hand. Give it a beachy vibe like the lantern here or keep the wood natural for a look that is country chic. Scale to fit your front step, patio or deck.

WOOD LANTERN 1. Secure the pillars to a square base with wood glue and nails. Ensure that the pillars are lined up flush with the edges and are square to the base.

2. Attach the the second square base to the top of the pillars in the same manner.

3. A dd the feet flush along each corner under the base.

4. Glue and nail down the 4 decorative top pieces to create a centered square.

5. Sand and paint if desired.

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SiouxFallsWoman.net | June/July 2020

CAN’T TAKE THE TRIP IF YOU AIN’T GOT THE GRIP MATERIALS All of these wood pieces were cut from a repurposed 1 x 12 pine board used for shelving.

• (2) 1 x 5 1/2 x 5 1/2 squares (base and top) • Cut the following lengths from 1” strips of wood: - (4) 10 1/2 inch (pillars) - (4) 1/2 inch (feet) - (2) 3 1/2 inch (decorative top) - (2) 2 1/4 inch (decorative top) • Wood glue • Nailer/finish nails • 0.2 inch diameter hemp rope cut to 10” length • 3/8” x 1/2” x 1” metal spacer • E6000 glue • Pre-made solar light mason jar lid • Small mouth quart mason jar

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1. Slide metal spacers on each end of the rope so that it is just barely recessed inside the spacers on each end.

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2. Apply E6000 generously inside the spacer and place at the half way point on opposite sides of the lantern top. Hold in place for one minute before gluing the other end.

This handle is decorative only, so be sure to carry the lantern by holding the base.

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SOLAR LID 1. An easy option uses a pre-made mason jar LED lid from a craft store. Or you can repurpose a solar yard light by removing the solar light portion and attaching it to a mason jar ring with hot glue and clear silicone. The silicone can create a watertight seal if the lantern is exposed to rain.

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2. Add filler to the jar, such as sea shells, and see it illuminate when the sun goes down. n June/July 2020 | SiouxFallsWoman.net

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After

Before

T H E L E M K E FA M I LY ’ S J O U R N E Y to a mid-century modern smart kitchen Kitchen remodels are often tied to momentous events with one goal in mind: to be completed before a certain occasion such as a holiday or milestone. For the Lemke family, it was a condition of purchasing their second home. “When we looked at this house, I told my husband and our realtor, the only way I would consider this home was if we knocked out a wall and made the kitchen three times bigger,” shares Terra Lemke. “I knew the space warranted it, and lucky for me my husband encourages me to be creative and follow through with ideas.”

The Lemkes are a family of six. They have two sets of boy/girl twins, ages 3 years and 10 months. They needed the kitchen space to be MUCH larger. “We wanted an island that could fit the kids and eventually their friends,” says Terra. “The current kitchen just wasn’t our style and was not functional for our way of living.”

The Lemkes contacted Tom Marso with Mahlander’s to help them with the task of remodeling their kitchen. The experts at Mahlander’s helped turn the Lemke family’s dream of a mid-

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century modern kitchen with a rustic touch into reality. They accomplished this by rotating and expanding the kitchen island into the dining space, making it much larger and creating a functional workspace for cooking, coloring and everything in between. To achieve their modern look, they chose neutral colors – black and white with gold accents.

“We wanted appliances that would match our décor and add efficiency to our busy lives. Tom Marso with Mahlander’s helped us pick out exactly what we were looking for,” says Terra. “We were looking for appliances that were easy to clean and superefficient cooking methods.”

Leaning on Mahlander’s expertise, the Lemke family chose a Bosch black stainless steel smart fridge that doesn’t show the fingerprints of their little ones and allows them to easily see everything inside. It blends well with the sleek, clean look they wanted. They also chose a matching gas range with a built in speed oven to achieve their quick convenient baking goal.

“Our gas range has to be my favorite,” shares Terra. “We cook

a lot at home and the gas option is just so quick. It heats food so much more evenly.”

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As small business owners of a fitness center and insurance business, the Lemke family appreciates people who shop locally. “It’s extremely important for us to shop local over a big box store.

Mahlander’s staff was amazing. They spent a lot of time going over our options with us and explaining all of the features,” says the busy mom of four.

Shawntell Kroese | shawntellnevada@yahoo.com 402.980.3266 | shawntellkroese.etcetera.com

What people might not know about Mahlander’s is they work with any budget and will deliver and install each appliance as part of the purchase. “This alone is a great reason to choose them over a box store. We wanted to move our old fridge to our basement and they offered to do that for us as well. That level of customer service is hard to come by and one of the reasons we chose to work with Mahlander’s for our remodel,” Terra says.

WHAT MAKES YOUR HOME HOME?

“I would highly recommend Mahlander’s to anyone looking to upgrade or remodel their kitchen.

They have one of the best selections in town and they have a lot to offer beyond appliances.”

Besides many brands of kitchen appliances, they also have an extensive lighting selection as well as a service and repair department. As a staple business of downtown Sioux Falls for more than a century, Mahlander’s is truly the local expert to turn to for home remodels.

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Health

Focus on Your Behaviors to Relieve COVID-19 Anxiety

By Erin Mairose, Sanford Health

I

f you’re feeling fearful or anxious about the coronavirus pandemic, that’s natural.

actually wash your hands? Use your answer to examine whether your hand-washing technique is adequate.

“It’s how we’re hard-wired,” says Sanford Health licensed psychologist Jon Ulven, PhD.

Consider how often you touch your face. The virus can enter through the eyes, nose and mouth. Reducing face touching will help decrease your risk.

A situation that’s “novel, uncertain and potentially threatening gives us a heightened amount of focus,” he explains.

While fear is normal, Dr. Ulven says we should let wisdom and logic guide our behavior. Because we have more control over our behavior and our thoughts than we do over our feelings, evaluate how your health behaviors might affect your risk for acquiring COVID-19 and transmitting it to others.

Ask yourself — and be really honest: how often do you

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SiouxFallsWoman.net | June/July 2020

Answer honestly: Am I in the higher risk category now?

If you are, decide what you’re willing to do to protect yourself and others.

Keep proper perspective throughout the pandemic. In the big picture, humankind will survive this and come away stronger.

Be careful how and when you consume news.

“Increased news coverage doesn’t always mean increased threats,” Dr. Ulven says.

Gather information from reputable sources.

It is important to avoid sources who present themselves on social media as authorities when they aren’t.

GRILL FOR IT!

Decide how often you look for news about the pandemic.

MODELING BEHAVIOR FOR KIDS “We can choose peaceful behaviors and model them for others,” says Dr. Ulven.

Consider: “I am teaching my kids about how to cope with adversity. How do I want to model this? What do I want them to see?”

Decision-making based on wisdom and logic can address not only your anxiety, but anxieties children have as well. Dr. Ulven recommends honesty with them, too.

He also suggests encouraging healthy behaviors with children and others, such as hand-washing techniques and finding healthier ways to interact rather than shaking hands.

“If we let fear drive our decisions,” he adds, “It can lead to behaviors such as hoarding supplies.”

STAYING IN TOUCH

It’s time for grilling greatness! Get your tongs on our recipes and get set for a delicious summer. pork.org/cooking ©2020 National Pork Board, Des Moines, IA USA. This message funded by America’s Pork Producers and the Pork Checkoff.

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Caring for your loved one through the pandemic.

THE RIGHT PEOPLE DOING THE RIGHT THINGS.

Because short term isolation can be the healthier choice to prevent the spread of infection, Dr. Ulven suggests that people plan to maintain contact with others via mobile devices, Skype, FaceTime or any other digital platforms.

“Discuss the plan for staying in touch,” he says.

“The majority of us will have no trouble bouncing back once the threat has passed,” Dr. Ulven says. “But, it’s important to stay community-minded. Be on the lookout for people who might not return to their normal selves. Ask if they’re OK.” Resources for help can include primary care providers, workplace employee assistance programs and behavioral health specialists.

Additional resources for those struggling with anxiety can also be found at the Anxiety and Depression Association of America. n

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How Your Kitchen Can Be a Place of Relaxation

By Lauren Cornay, RD, LN, Avera Heart Hospital

W

e’ve all heard of “comfort foods” but in these uncertain times, it might be better for our long-term health if we take a slightly different approach toward finding comfort from the kitchen.

Culinary therapy is growing in popularity at many mental health clinics and therapy offices. It can be used in the treatment of depression, anxiety, eating disorders, ADHD and addiction, just to name a few. Now I’m not suggesting you track down a culinary therapist, but maybe just try to change your perspective on cooking.

Instead of seeing it as yet another household chore, think of the potential benefits, which include:

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• Stress relief • Balance and coordination • Sensory awareness • Improved physical health • Enhanced ability to plan and organize • Time management skills • Relief from boredom (especially if you have older kids at home at the moment) • Improved memory, attention and focus • Self-esteem and sense of accomplishment

The dietitian in me can’t help but focus on the “improved physical health” benefit. When we make good food choices (fruits, vegetables, whole grains, dairy and lean protein) it is more likely that we are getting the vitamins and minerals our bodies need to stay healthy and happy.

Although some pantry staples are hard to come by at the moment the produce section at the stores I have been to are well stocked! Staying on schedule and eating balanced meals can also help control production of hormones like ghrelin and cortisol which affect mood.

Here are a few ways to help your kitchen become a place of relaxation, instead of stress.

Prep, or mise en place as the French would say, does make sense. Gather all the necessary pots and pans, Measure out your ingredients (put the remainder away), wash and cut vegetables, etc. Taking the extra time at the beginning can lead to less clutter and less need for frantic multi-tasking. With good prep I often find I can get a lot of clean-up done while I am cooking so when we get up from the table after the meal I don’t have a disgusting kitchen staring back at me.

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Don’t compare yourself to Rachael Ray or Ina Garten.

They have done extensive mise en place and have large teams of experts waiting in the wings to make sure everything turns out perfectly!

Let your creative juices flow. This is especially important when there is some uncertainty regarding what will be available at the store. It’s a good time to experiment with new and old recipes, or try whipping something up from what you have on hand. And at least for the moment if it turns out really bad you can just pick something up curbside or have it delivered. As Julia Child said, “No one is born a great cook; one learns by doing!”

Stay out of the kitchen in stressful moments and try deep breathing or light stretching instead. I understand the need to escape your new at-home work desk or hide from your children in the pantry, but the dopamine high from that piece of candy or salty chip will only last a second. Then comes the guilt and desire for yet another dopamine high… thus the cycle begins.

Limit distractions at meal time. It doesn’t matter if you are eating alone or with a group. Be mindful, present and take your time to truly enjoy what you have worked hard to create.

Lauren Cornay, RD, LN, is a registered dietitian at Avera Heart Hospital. n

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Is It Serious?

Managing Allergies During a Viral Pandemic Understanding the Difference Between Allergies and Viral Infections

By Jennifer Dumke

S

pringtime is laden with seasonal allergies.

Patients often experience the usual symptoms of sneezing, sore throat and coughing. Typically, one would look to the usual remedies such as overthe-counter medications and avoidance. However, with the current pandemic, diagnosing allergy symptoms versus the COVID-19 viral infection is vital. Peter P. Kasznica, M.D. is board certified in otolaryngology with specialized training in allergy and has been working with patients on defining and treating allergies for over 10 years at Midwest ENT. He says that during this unprecedented time, there are still ways to keep our allergy patients safe and healthy while improving the quality of life.

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First, it is important to distinguish the differences between allergy symptoms and viral symptoms.

Dr. Kasznica explains, “In a viral infection such as COVID-19, it is common to have a high fever and rapid loss and/or reduction of smell and taste.” He adds that a person may also experience dry cough and shortness of breath, along with muscle aches and muscle weakness. If you are experiencing any of these symptoms, please consult your primary care provider as soon as possible to be evaluated.

“Alternatively, with allergy symptoms, it is common to have itchy eyes and throat, along with sneezing and nasal congestion,” Dr. Kasznica states. Since

CONVENIENT OPTIONS FOR ALL PATIENTS office visits might be difficult at this time for some people, such as those in high risk categories due to age and/or health conditions, Dr. Kasznica offers advice on how to find relief while complying with current restrictions. He recommends taking advantage of a virtual consultation, or telemedicine appointment, with an allergy specialist. The telemedicine visit will help you manage your symptoms and find relief, while minimizing exposure, all from the comfort and safety of your home. Dr. Kasznica continues to advise the use of prescribed antihistamines, steroid nasal sprays, and avoidance measures to known allergens.

If your allergy symptoms worsen or do not resolve following initial recommendations, you should consult an otolaryngologist, or ENT physician, for an in-office appointment including testing with a complete examination including both skin allergy testing and blood allergy testing. If this level of care is needed, Dr. Kasznica suggests following the standard COVID-19 guidelines such as social distancing, the use of proper protective equipment, such as face covers, and hand washing while at your appointment.

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For patients currently receiving treatment for allergies, special measures have been implemented to continue to provide safe care.

“When COVID-19 first started to become widespread, our allergy appointments were adjusted based on doctors’ schedules and the government restrictions that were put in place for safe patient care. At Midwest Ear, Nose and Throat, we continue to follow the CDC recommendations to limit the spread of infections by limiting the number of people in our waiting rooms through spaced appointments, regular disinfection practices, and required facial coverings for all patients and staff,” adds Dr. Kasznica.

As time has passed, we are now slowly and safely returning to our new normal practices. Even though the country is in a time that is unprecedented, Dr. Kasznica says he is grateful to have such a helpful and amazing team during this time. “Our goal is to help ensure the health of our patients, team and partners.” n

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June/July 2020 | SiouxFallsWoman.net

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Karen and her mom

Navigating the Senior Care Journey: A ‘Sandwich Generation’ Perspective

By Kjersten Joachim | Photo by Craig Lee Studios

Y

ou may have heard of the “sandwich generation,” which refers to a generation of people who care for their aging parents while also supporting their children. If this represents you, you might agree that it can feel as if you are being pulled in multiple directions at the same time. It can be challenging as the dynamic shifts in the parent-adult child relationship, and aging parents are looking to you more for guidance. We all value autonomy, but many older adults also rely on extra support to help with those important decisions. Although there is no one-sizefits-all approach in supporting parents as they decide on their next step, sharing experiences of others can jumpstart similar conversations within our own families.

One of those experiences comes from Karen Bangasser. She and her husband David have been married for nearly 38 years and both work full-time. Together, they have one daughter and two grandchildren. In addition to being present for her own family, Karen also spends non-working hours visiting her 88-year-old mother. Like many others in the sandwich generation, Karen sometimes feels stretched with all of her responsibilities. “I often feel that there is never enough time to do what must be done, which for me, must also include down time. Giving myself grace in knowing that I am trying to do my best is necessary at times,” said Karen.

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her wishes for senior care, she was not in immediate need.

Karen recommends having that early conversation when you’re not in the midst of a crisis. “I believe families oftentimes wait too long in making senior care plans and therefore may be limited in their available options. Yes, it can be a gut-wrenching process to go through. However, I believe it is part of our journey,” she said.

So, what does that initial conversation look like? In Karen’s case, she was able to work alongside her mother and siblings to discuss what she’d like in a senior living community. They evaluated communities based on levels of care available, reputation, and quality of care. They visited selected communities together, and eventually signed up on a waiting list to make a move when the time was right.

Today, Karen has peace knowing her mother is getting the care she needs. “Mom’s move to Dow Rummel has blessed me and my family with peace of mind. Peace of mind knowing that she is well cared for, that she is comfortable, and that she is loved by the staff.”

Mindset and preparation can make all the difference in your outlook, especially while balancing the demands of the sandwich generation. “I chose to look at this process as a blessing and an honor,” said Karen. Helping her mother discover a new quality of life was rewarding, too. “Mom is thriving. She is happy and making new friends, and that makes me happy.” n

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Profiles

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A Love for All Living Things Great and Small Veterinarian Dr. Elise Reinalda Settles in for the Long Haul to Care for Animals and Her Community

By Margaret Pennock | Imagery by Reistroffer Design

O

wner and sole practitioner of the Beresford Veterinary Clinic, Dr. Elise Reinalda is proud to call South Dakota home. Growing up Elise’s love of animals started with her parents. “We always had two to three dogs running around and they let me get and keep anything from newts to guinea pigs growing up. When I was eight, my mom got me my first horse and I have always had one since. I was an only child so my pets became the brothers and sisters I never had. My grandmother would take care of me when my parents were at work and we would go to the Great Plains Zoo every day to feed the goats and go to the petting zoo.”

Although an avid animal lover, she had never planned to become a veterinarian. In fact like many high school students, she wasn’t really sure what she wanted to do even as late as her senior year. “When I was younger I actually did not want to become a vet because I did not think I would be able to put down animals. When I was a senior in High School I really didn’t know what I wanted to do. I like art and don’t mind kids so I went for Art Education my first year at the University of Sioux Falls. I ended up transferring to Dordt University and halfway through my first semester there I had an epiphany when one of our goats got sick and I was giving her medication at 3 am. I realized I would rather treat my goats snotty nose at 3 in the morning then clean a kids snotty nose at 3 in the afternoon. When I got back to school I changed my major to Animal Science and never looked back.“ Even before earning her Doctorate of Veterinary Medicine from Iowa State University, Elise was already making plans to purchase an independent practice in Beresford. “I knew I wanted to come back to this area and in South Dakota there is a shortage of veterinarians willing to see food animals (animals raised for their meat). The doctor I took over for wanted to retire and he approached me in my third year of vet school to see if I wanted to take the practice over. He didn’t want me to work for him but instead completely take over the practice and make it

June/July 2020 | SiouxFallsWoman.net

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B R I N G YO U R SPAC E T O L I F E my own. I would have really hated to see the clinic close since it’s been around since the early 1900s so I agreed.”

Sharing her love for community, Elise’s husband Owen was willing to settle down in Beresford as well to help her realize her dreams. He helps to run the clinic as well as works with Beresford High School as a football coach. “I wanted to work in a small town. I get to meet not only their animals but their children as well and watch both of them grow up together.

You get to know the people of the community and see them around town. I do have to admit I only know some people by their animal, for example, ‘Oh, there is Hank’s mom!’” She continues, “The community welcomed me with open arms and everyone was so glad to have a new vet in town. My husband’s position as a high school coach helps us make even more personal connections.”

Today, Dr. Elise operates a mixed animal practice seeing small and large animals as well as exotic species. This means her day-to-day patients can range from cats and dogs to cattle, horses, chickens and even lemurs and monkeys. “I really do not specialize in anything but dabble in everything. If anything I get a lot of questions from my friends who are vets in other areas about pet pigs. I would say they are my specialty.” In addition, she has added two young staff members who are also locals in the community. “It’s fun having them on board since their families are known around the community.”

Elise and Owen live in rural Beresford in a renovated barn loft above their beloved animals on her mother’s acreage.

They are the proud ‘parents’ of two horses, two miniature donkeys, two dogs, two cats and two pet pigs. All except for one, have been adopted. Elise advises, “Adopt don’t shop.

There are some really great shelter animals where at no fault of their own have ended up there. Yes, you can get puppies and purebred animals at a shelter. All but one of my animals are rescues and all my future fur kids will be rescues.”

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At their own expense, Elise and Owen have wrapped their arms around the community’s feral cat population. “We noticed a lot of sick kittens coming into the clinic and were rehoming them. We then discovered there are herds of feral cats in town at different locations.

With these uncontrolled populations we saw all of them were full of worms and fleas, both of which can be passed on to people. Not only is it a public health risk but an animal welfare problem. We started taking donations for supplies so that I could neuter or spay these cats on the weekends during my off time. One thing led to another and we are now up to over 105 cats that we have fixed up and rehomed in the community.”

In addition, her clinic has also partnered with a Rescue Network to save homeless dogs and cats from reservations and bring them to shelters in the tri-state area. “We have had 153 of their dogs and cats come through our doors either for spays or neuters and vaccines and making sure they are healthy enough to go on to their new home.”

In their time off, Elise and Owen enjoy working out as well as traveling to North Carolina’s Outer Banks, trail-riding, bonfires and spending time with their fur babies. Operating the only veterinary clinic in a small town, Elise and Owen have embraced that their practice has proven to be a lifestyle rather than an 8 to 5 job but would not change

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it to be anything different. They especially appreciate the family and community support it has taken to achieve it. “We never would have been able to purchase the clinic without the support of my mother and grandmother. We were able to get a loan through a local bank who had worked with the previous doctor. Without the support of the local bank we never could have secured a loan based on my debt from school and little work experience.”

Always thinking of the future and how she can make an impact on her community, Dr. Elise has plans to continue to help reduce the area’s feral cat population. In addition, she plans to improve the quality of medicine at the clinic and to create a Beresford dog park including a new boarding room with dog runs.

Elise shares, “As a new veterinarian and business owner, finding a work-life balance has definitely been my biggest challenge, but I get to be my own boss and practice medicine how I want to practice.

Working with the people and producers in the area is amazing and I like living in a rural area where everyone knows everyone. Plus I am only 30 minutes away from Sioux Falls, which has all the amenities I need. I have fallen in love with the community and it’s where I want to stay.” n

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Photo by The Photography Shoppe

Celebrating the Beauty of Life Molly Kuehl Finds Her Greatest Rewards Helping Others Retain their Dignity and Grace

By Margaret Pennock

B

ecoming a nurse was something that Molly Kuehl had never aspired to be. In fact, she had dreamed of being a veterinarian her entire life. However after completing three years of a Biology/Animal Science double major, she realized she didn’t have the stomach for the end of life part of the job. She shares, “I looked for an “easy” way to transfer my credits to another major without spending too much more time in school. Nursing seemed like an obvious choice even though I had zero desire to be a nurse.”

Nearly a decade later, Molly couldn’t imagine life as anything but a nurse. Today she holds a Doctor of Nursing Practice and serves as a Nurse Practitioner at Sanford Women’s Health, OB/GYN. In addition she has taken on the role of Chief Development Office of the JY6 Foundation, a local charity honoring Jorgen Yde who fought leukemia with dignity and grace but ultimately lost his battle at just 16.

Molly notes, “Although I never met Jorgen, I am proud to uphold his legacy and contribute my time to his Foundation.

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He is proof that how you conduct yourself, no matter the length of your life, is important and impactful. He lived his life deeply and fully and his faith showed through him in everything he did. I think that this is a great reminder for our youth, and really everyone, that you don’t have to accomplish huge things while you are here. Your legacy is how people remember you. The things done in Jorgen’s honor will be impacting the world for years to come, and that is exactly how he would have wanted it.”

In addition to assisting with several fundraising events annually, Molly has helped lead a very special event that Jorgen himself inspired. One of his last wishes was for his family to take his nurses out to dinner to thank them for their wonderful care. His brother Dane chose to honor all nurses with the JY6 Foundation’s Nurses Dinner. The event celebrates nurses in the greater Sioux Falls area and honors a Nurse of the Year, all while raising funds and awareness for pediatric cancer research.

Photo by Schuldt Imagery Photo by Schuldt Imagery

Molly shares, “This Foundation and the events we host have given survivors and their families of pediatric, blood, lymphatic cancers and any cancer, really another place to feel safe and be heard. We have built a community that is inclusive, supportive, and loving.”

For more information about the JY6 Foundation, visit jy6foundation.org. n

2020 is the “Year of the Nurse.” It is the 200th anniversary of the year Florence Nightingale was born.

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Meet the Midwest Ear, Nose & Throat physicians

Call to schedule your appointment today!

(605) 679-4085 Paul Cink, MD

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