2013 Black Hills Living Well

www.BHLivingWell.com | Black Hills Living Well 2013 1

Got Pain?Need Health & Wellness?Is your New Year’s resolution to feel better or lose weight? Call our Spearfish or Gillette office today to schedule your complete health profile.

Wellness Exam Includes:l Physical Examl Neurological Examl Orthopedic Examl Spinal Examl Blood Workl Individual-Based

Plan of Action

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

We Can Help With:Neck Pain/Stiffness can result from tension and/or muscle strain, and commonly affects regions near the neck, including the shoulder, jaw, head and upper arms.Carpal Tunnel can cause pain, as well as tingling and numb-ness in your hand, and stems from the buildup of pressure on the median nerve in your wrist.Sports Medicine includes a wide range of medical specialties, health professions and scientific disciplines, which focus on the diagnosis, treatment, and prevention of sports-related injuries.Arthritis can cause symptoms of inflammation, pain, stiffness.Migraines are no ordinary headaches, and are often described as a vice-like squeezing within the head. Scoliosis is defined by an abnormal curve with the spine, and can affect a wide range of ages, from young children to older adults. Scoliosis can lead to an unbalanced posture as well as back pain, and is known to get worse unless treated.Low back pain affects millions of people each year and can be brought on by something as simple as getting out of bed.Disc Degeneration can cause a wide-variety of pain through-out the body, and often gets worse with movements such as bending over, reaching up, or twisting. Leg Pain can interfere with many basic activities like running, walking and even sitting. Let the professionals at Health-Source find the cause of your pain and get you back to living!Sciatica – A bulging or ruptured disc can irritate the sciatic nerve and cause pain, tingling, or numbness through the exten-sions of the nerve throughout the lower back and lower body.Fibromyalgia is characterized by widespread bouts of mus-cular pain throughout the body and can leave patients feeling stiff with tender points of pain, and can easily disturb sleep, increasing levels of fatigue and frustration.Nutrition is the fuel that helps keep the body running smoothly.Balance and Vertigo can cause an individual to feel unsteady, dizzy or the perceived sensation of spinning.Muscle Tension is a tensing-up of the muscles often brought on by periods of stress, tension, or exercise, and can cause flare-ups of back and body pain.

Complete Health Profile* $99For Only

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Spearfish, SD 138 E. Hudson • 605-722-2225

Meet Our DocsDr. Robert (Bob) L. McIntosh is Board Certified with the Nation-al Board of Chiropractic Exam-iners in Chiropractic, Physio-therapy, and Rehabilitation. He is a Native of NE Wyoming and loves calling Spearfish his home. After receiving his bachelor’s degree in biology from BHSU in Spearfish, he attended West-ern States Chiropractic College (now University of Western States) in NE Portland, OR. During his time in school Dr. McIntosh was appointed as the occupational safety program developer where he implemented back safety programs within many Port-land businesses like Pepsi, UPS, Miller Paint Company, and Waxie Bathroom Supply. He also is registered with OSHA to become a workplace safety instructor.

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

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

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

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

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

Gillette, WY 110 E. Lakeway • 307-670-9426

www.healthsourcechiro.comSpearfish, SD • 138 E. Hudson • 605-722-2225Gillette, WY • 110 E. Lakeway • 307-670-9426 Call Today!

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

5 Letter from the Publisher

6 2013 Black Hills Events

7 Brain Boost Author of ‘Save Your Brain’ Shares Tips

8 Wise about Wellness Body Basics, Stretch!, Monitor Vision

Concerns, Plan!, Eat Frequently & Slowly, and Tips for Teeth, Too

11 Hike For Your Health There are a bevy of benefits from hiking,

and the Black Hills offers the perfect backdrop

13 Snacking? Keep It Healthy Why Snacking Can Be Good

14 Elaine Doll-Dunn’s Advice for Life

15 Spearfish Foodie Share Favs in new Cookbook

15 ‘Rudy’ Headlines Rapid City 2013 Day of Excellence

16 Portion Distortion To manage your weight, you must also

manage how much you eat.

18 Fresh Finds Farmers Market and Bountiful Baskets

programs are making fresh produce locally accessible

20 For Better Health, Rethink the Foods you Eat

Guest Opinion by Dr. Eric Kuyper

21 Beef Up Including Beef Breakfast Burrito recipe

23 Working Out with your Dog Submitted by Lucinda Schuft

24 Don’t Just Sit There Guest Opinion by Steve Howard

25 Back in Shape & Pain Free Guest Opinion by Dr. Robert L. McIntosh

26 Wake-Up Stretch

27 Score Your Health BioPhotonic Scanners help analyze

your healthy lifestyle

28 The Value of Volunteering Helping others can also boost

your own physical & mental health

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

30 Three Important R’s Earth’s future depends on our ability

to reduce, reuse, recycle

31 Recommended Reading: Books to help your health –

and happiness

32 We Found an App for That33 Directory of Area Wellness Providers

30

14

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Table of Content s


Issue 1 - Premier Issue

Published by:

10563 Chicken Creek RoadSpearfish, SD 57783

Dee Sleep | Owner & [email protected]

Staff:Amy Rans | Associate

Lucinda Schuft | Sales

Kindra Gordon | Editorial

Black Hills Living Well is published annually by Chicken Creek Com-munications, LLC and is distributed through UPSP Every Door Direct Mail services and its advertisers.

For advertising information, questions or comments, contact Chicken Creek Communications at 605.722.7028 or [email protected].

© Copyright 2013 Chicken Creek Communications, LLC. All rights reserved. No portion of this publica-tion may be reproduced in whole or in part without written consent.

Every effort was made to ensure accu-racy with regret for any errors. Please inform Chicken Creek Communica-tions, LLC of corrections for upcom-ing and web editions of the magazine.

Visit Black Hills Living Well online at:

www.BHLivingWell.com

Dear Reader,I am so excited to have finally launched this

new annual magazine – Black Hills Living Well! It was created to encourage area folks like you to pursue a healthy lifestyle and to provide resources to help you do so.

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

Please thank the advertisers for helping make this publication possible. Additional copies of the magazine are available through the advertisers.

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

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

Thanks for Reading!

Dee Sleep, Publisher

Le tter from t he Publ isher

Dee Sleep Publisher


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

n AprilBlack Hills Holistic Health Expo, Rapid City, Civic CenterYouth and Family Services Kids Fair, Rapid City, Civic Center

n MayShrine Circus, Rapid City Civic Center

n JuneNational Trails Day, Throughout the Black Hills

Volksmarch, Crazy Horse Memorial, CusterMickelson Trail Marathon, DeadwoodBig Mick Century Ride, Deadwood to Edgemont

n JulyBlack Hills Roundup Rodeo, Belle FourcheSpearfish Canyon Half Marathon & 5K, SpearfishHills Alive Christian Music Festival, Rapid City

n AugustLeading Ladies Marathon, SpearfishDakota Rogaining Championships, Custer State Park

Kool Deadwood Nites, DeadwoodLean Horse Ultra Marathon, Hot Springs

n SeptemberSouthern Hills Triathlon, Hot SpringsDakota Five-O, SpearfishMickelson Trail Trek, Throughout the Black HillsBadger Clark Cowboy Poetry & Music Gathering, Hot SpringsBuffalo Roundup & Arts Festival, Custer State ParkJeep Jamboree USA, DeadwoodBlack Hills Photo Shootout, SpearfishNational Parks Fee-Free Day, Black Hills

2013 Black Hills Events For more events & updated dates

visit: www.BHLivingWell.com


HBrain BoostAuthor of ‘Save Your Brain’ Shares Tips

How do you keep your brain healthy throughout all stages of life? Clinical neuropsychologist Paul Nussbaum has devoted his career to that question, and high-lights five things everyone can do to keep their brain young and sharp in his book Save Your Brain. Here, he shares some insight:

Foremost, says Nussbaum is to understand the basics of the brain. The brain weighs on average three pounds; it is about 60% fat; and it demands 25% of the blood from every heartbeat.

Exercise Your BrainMost importantly, says Nuss-

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

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

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

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

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

Choose Foods WiselyHe warns against processed

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

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

Dr. Paul Nussbaum is also an adjunct professor of neurological science at the University of Pitts-burg School of Medicine. His book

Save Your Brain is available at major book retailers or through www.amazon.com.


GBody Basics

Grace Andrus, doctor of natu-ropathy, owns Black Hills Natural Health in Spearfish and offers a list of basics to include in your day to promote a healthy life-style. It starts as soon as you wake up. Andrus says, “Get out of bed as soon as you awaken without hitting the snooze.” She explains that this lessens your stress so you are not half asleep and half awake knowing you should get up. For those who set the alarm real early to allow extra snooze time, she says “Don’t, because it interrupts your dream state.”

When it comes to hygiene, she recommends bathing, or shower-ing, daily and rubbing down at the end with cold water – which helps close your pores. As well, she advises rubbing or shampooing your head daily, and rinsing thor-oughly. This clears the dead cells and stimulates your scalp.

Once outside the tub, vigorous-ly rub with your towel. This cleans all of the dead skin off of you and

the towel then warms you back up and helps bring blood to the sur-face of your skin to keep it healthy, Andrus says.

Andrus promotes drinking twice the amount of water you

usually do – and particularly one to two full glasses in the morning. She explains that water rids your body of toxins, helps you eat less “junk” and fills

you up so you drink less of the bad stuff.

Additionally, she suggests eat-ing fruit first thing in the morning with a light breakfast. She points out that fruit adds natural sugar to your body and kick starts your metabolism for the day.

With regard to eating, Andrus says, “Eat what agrees with you and not too much.” She notes that dif-ferent people can tolerate different things – like dairy and spices – at different times. She favors organic and grass-fed meats to conventional meat products.

Andrus also advises to “elimi-nate regularly,” saying, “One of the greatest causes of disease is with-

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

Andrus offers these additional tips for a healthy lifestyle:

Make a point breathe deeply three times daily, eliminating as much air from the lungs as possible. Clear out your lungs and exercise them, she says.

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

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

Stretch!Jerrid

Goebel, a doctor with Sturgis Chiro-practic in St-urgis, advises individuals to take time to

stretch to maintain good posture.

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

[ ]“Get out of bed as soon as you awaken without hitting the

snooze.”


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

Monitor Vision Concerns

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

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

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

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

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

have computer eye strain.

Plan!Pilates and

yoga instructor Jillian Anawaty reminds indi-viduals that being healthy comes back to planning ahead. Anawaty, who operates her own business Vibrant Life Fitness, teaches classes and offers personal training in Rapid City, Sturgis and at Ellsworth Air Force Base. Whether it’s including exercise in your day or eating healthy, she says, “Have a plan.”

She adds, “I personally make all of my food mistakes when I leave the house unprepared. If you know you have a tendency to choose quick food fixes during the day, make sure to be prepared with a healthy snack or meal waiting for you.”

Eat Frequently & SlowlyAfter starting your day with

a good breakfast, you should be eating every 3-4 hours throughout the day, suggests Brenda Biberdorf, who is a Regis-tered Dietitian and works with her husband Dr. Josh at their new clinic in Rapid City, Mountain View Chiropractic.

Biberdorf adds that a good breakfast should include some protein – eggs, lean meat, nuts, beans, legumes or Greek yogurt. Not a doughnut and coffee!

She adds that eating protein in the morning will help you control

your appetite and reduce your crav-ings for carbohy-drates and sweets throughout the day. “Typically, you should be eating three meals and two to three snacks. This is the

best way to burn excess calories, avoid overeating, keep your blood sugar and insulin levels stable and keep you energized and satisfied. Skipping meals or snacks makes you more hungry, and therefore more likely to overeat,” explains Biberdorf.

She works with people on liv-ing a therapeutic lifestyle, which means living your life in a way that improves your health. She believes that by making good choices every day, you enable yourself to achieve a full, healthy life.

As an additional tip, Biberdorf reminds people to eat slowly, as it takes about 20 minutes for your brain to receive the message your stomach has been satisfied. She says, “Chew and enjoy your food, put down your fork between bites to take a breather. If you can make

your meal last 15 – 20 minutes, you will be much less likely to eat more than your body needs.”

Editor’s Request: What’s your best health tip? Share it with us for the next issue by emailing [email protected].

[ ]“Chew and enjoy your food, put down

your fork between bites to take a

breather.”


Tips for Teeth, TooRoutine care to promote

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

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

Additionally, they share the following wellness advice.

Start earlyDental visits should start by

the child’s first birthday, when

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

Consider fluoride and sealants

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

structive effects, such as cavities. The combined use of fluoride and sealants can dramatically reduce the number and severity of cavities.

Adopt good habitsGood oral hygiene habits can

virtually eliminate the risk factors associated with poor oral health. Brushing your teeth at least twice a day, replacing your toothbrush every three to four months and flossing daily are an easy and ef-fective foundation for good oral health.


Hike For Your Health

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

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

The BenefitsHiking exercises almost every part of your body:

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

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

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

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

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

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

Boost CreativityThe results were surprising: The hikers in the

midst of nature showed a nearly 50% increase in per-formance on the test of creativity, and the effect held across all age groups.

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

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Hike for Health... Continued from Page 11

Researchers also suggest that time outdoors may be greatly ben-eficial to children, especially those with attention-deficit disorder. Sev-eral studies show that, when sur-rounded by trees and animals, these children are less likely to have behavioral problems and are better able to focus on a particular task.

Explore NatureWhile technology is here to

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

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

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

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

Other OptionsReconnecting with the outdoors

– and getting some physical activ-ity – might also include a round of golf, a day at the lake or a beautiful bike ride. In the winter there are downhill and cross-country skiing. The Black Hills offers an abun-dance of options to keep your body fit and your mind well.

Trails to TryFor easy, enjoyable hikes consider these outings: Spearfish Canyon: Behind Spearfish Canyon Lodge a trailhead

winds along Spearfish Creek about a mile to Roughlock Falls. The path is well-marked and only inclines slightly, you follow the same path to return to the lodge. Additionally, a marked hiking trail begins behind the Latch-string Restaurant and descends down toward the creek to reveal breath-taking views of Spearfish Falls.

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

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

For longer and more challenging hikes, there are many great options throughout the Hills. Some popular treks include:

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

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

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

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

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


SSnacking? Keep It Healthy

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

But, snacking doesn’t have to be a bad thing – so long as snacks are healthy and eaten in moderation. Christine Gerbstadt, M.D., R.D. and spokesperson for the Academy of Nutrition and Dietetics, advises that since snacking is an integral part of most peoples’ daily diets, it is important to make it count.

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

Why Snacking Can Be GoodEvidence shows that eating

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

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

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

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

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

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

“ Advice for

L ife ”

ElainE Doll-Dunn’s

EElaine Doll-Dunn of Spearfish wears many hats. She is a wife and mother; has been an educator for 33 years; earned the title of Mrs. South Dakota at the age of 61; is a cancer survivor; and is an acclaimed mara-thon runner.

Doll-Dunn has run more than 120 marathons in her lifetime for a tally of more than 44,000 miles. Surprisingly she did not start running until she was 40 years old. But today – three decades later – she cred-its it with changing her life. “It gave me the power to change,” she says.

Marathon running has taken her to five of the seven continents and all but two of the fifty states. It helped her land a job as a cross-country coach at Black Hills State University, and it prompted her to found the annual Leading Ladies Marathon in Spearfish Canyon. When she faced cancer 17 years ago the doctors told her that her recovery was due to her great fitness level.

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

Elaine believes that everyone has a marathon in their life – she calls a marathon a metaphor for the

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

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

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

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

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

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



D

‘Rudy’ Headlines Rapid City 2013 Day of Excellence

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

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

Three additional speakers will join Ruettiger at the 2013 Day of Excellence, which was established in 2010 to inspire personal and pro-fessional growth. The day’s speakers include:

Christine Cashen, who will address our overscheduled lives and share the secret to getting what you want with what you’ve got to make a positive difference in your work-place and your life.

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

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

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

YSpearfish foodie shares faves in new cookbook

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

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

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

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

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

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


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

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

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

Consider these examples: the “normal” soda serving size today is about 20 oz. compared to a mere 6.5 oz. 20 years ago, that’s over three times the calories‚ and not to mention the sugar. Twenty years ago, a serving of French fries averaged about 2.4 oz. and 210 calories. Today, the “normal” serving is a whopping 6.9 oz. and 610 calories. Sandwiches, burgers, pastas, pizza slices, desserts and even coffee have all gotten larger in size – meaning we are consuming more and more calories.

To help individuals gain an understanding of an appropriate portion size and maintain a healthy weight,

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

Measure & MonitorHepper states that three-fourths of a cup of dry

cereal is considered one serving – but many of us pour much more than into the bowl. By using a measuring cup, you can monitor how much food you are consuming.

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

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

Po

rtio

n

Distortion


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

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

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

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

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

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

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

Good GuidelinesTo help you monitor appropriate portion sizes,

here are some guidelines:Meat about the size of a deck of cards is equivalent

to 3 oz. For fish, 3 oz. is about the size of a check book.A portion of crunchy veggies like broccoli, cauli-

flower, kale or carrots is about 1 cup, this is similar to the size of a baseball or a clenched fist.

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

What about fruit? Think baseball again, a good-sized apple is about the size of a baseball or even a little

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

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

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

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

2 tablespoons of hummus.Last but not least, keep in mind that to maintain

a healthy weight you must balance the calories eaten with the calories burned – meaning exercise should also be an integral part of your daily activities.

Fre sh FindsFarmers Market and Bountiful Baskets programs

are making fresh produce locally accessible

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

That might explain why farmers markets in the Black Hills region – and across the state and country – have seen phenomenal growth over the past decade. This summer, the U.S. Department of Agriculture an-nounced that the number of direct-sales markets has increased nearly 10% in the past year. For perspective, in 1994 there were 1,744 farmers markets across the county; now there are 7,864 such programs registered with USDA.

“Farmers markets are a critical ingredient to our nation’s food system,” USDA Deputy Secretary Kath-leen Merrigan stated in a USDA press release sharing

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

Farmer s Marke t s grow in popular i tyIn Rapid City, one of the inaugural farmers mar-

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


School meals get healthy makeover, tooNew federal nutrition guidelines went into effect

this fall to ensure that healthier, more nutritious meals are being served. The new standards for school meals are being implemented as a result of the Healthy, Hun-ger Free Kids Act of 2010 which aims to help combat child hunger and obesity.

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

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

Schools are focusing on changes in the lunches in the first year, with most changes in breakfast to take place in future years. The new meal standards include the following efforts:

n Ensure students are offered both fruits and vegetables every day of the week;

n Substantially increase offerings of whole grain-rich foods;

n Offering only low-fat or fat-free milk varieties; n Limit calories based on the age of children be-

ing served to ensure proper portion size; and n Focus on reducing the amounts of saturated fat,

trans fats and sodium.Parents can visit their local school cafeteria to see

these healthy trends offered in their child’s cafeteria. You can also visit www.TrayTalk.org for more informa-tion on school meals.

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

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

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

Bount iful Baske t s become popularAnother popular program helping get fresh pro-

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

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

is then distributed evenly among participants. People who want to participate log on to the

website at www.BountifulBaskets.org and register. The orders are placed the Monday prior to the delivery – which is usually on Saturday at a local site. Once on the website, participants register by creating an account. On the Monday order date, the participant logs on, selects their state and site, and then select up to three regular baskets which include a variety of half fruits and half vegetables in season. The contribution of $18 for a first-time order includes a one-time basket fee of $3; future orders cost just $15 and allow for adding on additional items. The average basket includes about $50 worth of quality produce.

Most Hills communities offer programPresently, in the Black Hills region the Bountiful

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

Bountiful Basket participants rave about the pro-gram and the quality – and low cost – of the food.

For more information or to sign up visit www.BountifulBaskets.org.

Black Hills Living Well 2013 | www.BHLivingWell.com 19


By Dr. Eric KuyperHumans are the only

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

In addressing the issue of diet, we each must un-derstand that the lifestyle choices we make each day have a greater impact on our health and vitality than anything else. In a nut-shell: how we eat has a direct impact on the function of our cells and thus our overall health, vitality, appear-ance and longevity.

I have four principles that I believe in:n Everything we eat affects our cell function and

determines our health or illness.The average Standard American Diet (SAD) is

toxic and deficient.n The current pandemic of chronic illness and

disease (chronic pain, cancer, diabetes, heart disease, stroke, obesity, depression, fatigue, infertility, etc.) is directly attributable to dietary and other lifestyle factors.

n If we eat a healthy well-balanced diet we will express greater health and vitality and experience less illness and disease.

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

I suggest that ten characteristics of a healthy diet include the following steps:1. Drink pure water.2. Eat foods with a high fiber content such as raw

fruits and vegetables.3. Avoid foods high in added salt.4. Maintain a diet that is 20-30% protein; 30-40% fat;

and 40-50% carbohydrates that are primarily fruits and vegetables.

5. Take in sufficient amounts of vitamins and minerals.6. Strive for alkaline vs acidic foods. Avoid foods that

create an acidic environment in the body such as processed foods and foods high in sugar, and also limit dairy and grain products.

7. Strive for a low Glycemic Load (low blood insulin, low blood sugar). This requires avoiding refined

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

8. Strive for Omega 6: Omega 3 fatty acid ratio 1:1.9. Strive for probiotic sufficiency by ingesting healthy

bacteria.10. Seek foods with an absence of chemical food addi-

tives, pesticides, herbicides, hormones, antibiotics.

Start Step-By-StepAs you strive to transition to a healthier lifestyle, I

suggest following these steps:Start by adding beneficial foods and supplements

in, rather than focusing on removing the unhealthy foods. We don’t need the added stress of giving up our favorite “SAD” foods right away.

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

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

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

Increase the amount of water you drink.Eat 5 times a day. Make breakfast or lunch your

biggest meal.Choose grass fed, organic meats when possible.Eliminate artificial sweeteners and high fructose

corn syrupEliminate trans fats or hydrogenated fatsIncorporate activity into your daily life. Our bod-

ies need proper nutrition and movement to sustain a healthy lifestyle.

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

Page 22

Guest O

pinion

For better health, rethink the foods you eat


BBy Holly SweeSouth Dakota Beef Industry Council, Breakfast is often called the most important meal of the day because it pro-vides the “fuel” that gives you energy to get through the day. And, protein is particularly important at breakfast time.

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

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

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

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

As a breakfast option consider folding 95% lean ground beef crumbles into a breakfast burrito or using last night’s leftover pot roast in a beefy sweet potato hash. Visit www.BeefItsWhatsForDinner.com for a bevy of beefy new breakfast ideas – from grab-n-go weekday wonders to gourmet ways to beef-up a weekend brunch.

What’s more, choos-ing lean beef as a source

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

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

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

Beef Breakfast Burrito

Beef Up Your Breakfast

Ingredients12 oz. ground beef (96% lean)1 medium red bell pepper, chopped1 small onion, finely chopped 2 tsp. ground ancho chile powder1/2 tsp. ground cumin4 eggs, beaten2 Tbl. water1 Tbl. finely chopped fresh cilantro1/4 tsp. salt (optional)1/3 C. reduced-fat shredded Mexican

cheese blend or Cheddar cheese4 medium spinach or plain flour tor-

tillas (10-inch diameter), warmedSalsaLime-Cilantro Cream (optional):1/2 C. reduced-fat dairy sour cream

1 Tbl. fresh lime juice1 Tbl. finely chopped fresh cilantroInstructions1. Combine Lime-Cilantro Cream ingredients in small bowl, if desired. Set aside.2. Heat large nonstick skillet over medium heat until hot. Add ground beef with bell pepper, onion, chili powder and cumin; cook 8 to 10 minutes, breaking into small crumbles and stirring occasionally. Remove beef mixture from skillet; keep warm. 3. Combine eggs, water and 1 table-spoon cilantro in medium bowl. Spray same skillet with cooking

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

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

S

DDDD

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

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

Just as you need to prepare yourself for this type of exercise routine with proper clothing, shoes, and safety measures, you will need to do this for your dog as well. Here are some things to consider before you begin.

Proper collar and leash First, make sure you have a collar that is comfort-

able for your dog, a flat collar works best. Along with that, be sure you have proper ID on your dog’s collar. Metal tags are OK, but often alert other dogs that you


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

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

Working Out With Your DDg


DD

DDDD

By Lucinda Schuft

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

WaterMake sure you have enough

water for both of you along. There are a number of light weight col-lapsible bowls that can be brought along to provide your dog with a drink along the way.

Treats for energyIf you are going to go a long dis-

tance it is a good idea to also pack some high energy treats for your dog to enjoy part way through.

Obedience trainingYour walk will be more enjoy-

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

Increase distanceJust like you, your dog needs

to build up in increments to being able to go longer and longer dis-tances. If your dog is having issues, consider checking your dog’s con-dition with a veterinarian before going for longer outings.

Weather conditionsDogs generally are OK in most

weather situations, but extreme heat or cold may not be comfort-able. Coats, cooling products and even foot protection are available for your canine partner.

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

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

Take Your Dog for a

Walk!

Don’t let your dog pull you aroundSetup your private

training session today

605-490-7757Lucinda wrote “A Bark in the

Park, the 48 Best Places to Hike With Your Dog in the Black Hills”

A Great Way to Exercise Author and Dog Trainer,

Lucinda Schuft, will work with you will work with you to help you enjoy

your dog while hiking or walking.

Working Out With Your DDg

By Steve HowardMany of us sit too much. I have even heard some

in the exercise world say that ‘sitting is the root of all evil,’ and I can’t really disagree. We sit to drive, watch television, play video games, use a computer, and often while we work.

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

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

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

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

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

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

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

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

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

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

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

I often tell my clients: “Don’t lie down when you can sit up, don’t

sit when you can stand, don’t stand if you can walk,

don’t walk if you can run, and don’t just

run if you can run fast!”

Steve How-ard is owner operator of Steve Howard Fitness Stu-dios in Rapid City. Learn more at

Guest O

pinion

Don’t Just Sit There Make movement a priority every day

www.stevehowardfitness.com.



By Dr. Robert L. McIntoshHere at HealthSource, we know two things;1). You must move better in order to feel better.2). Your posture is the most important indicator for

the health and wellbeing of your muscles and jointsChange how you move and feel better today. Move

better by incorporating exercises into your daily routine.In this article we have provided diagrams and

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

Passive StretchesPassive stretches help facilitate

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

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

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

Back Stretch – Lie on your stomach. Use your arms to push your upper body off the floor. Hold for

30 seconds. Let your back relax and sag. Repeat.*

Active StretchesActive stretches facilitate movement and improve

strength. Leg Raises

– Lie on your stomach. Tighten the muscles in one leg and raise it one to two inches from the floor. Return the raised leg to the floor. Do the same with the other leg. Repeat 20 times with each leg.*

Bridges – Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips up from the floor and then lower them back to the resting position. Repeat this exercise 20 times.*

The Pointer – Kneel on mat on hands and knees, with palms directly under shoulders and knees hip-width apart. Slowly raise your right arm, and extend it forward parallel to floor. (Balance by contracting your abdominal muscles.) Keep right palm parallel to the floor, then lift the left leg, and straighten in behind you. Hold opposing limbs off the ground for 30 to 60 sec-onds without arching your back. Switch sides. Repeat three to six times.

* These exercises may be performed several times per day.

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

Back in Shape & Pain FreeExercises to safeguard your back

Guest Opinion


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

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

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

Step 1: Start by sitting tall on your right hip with knee bent and shin out in front. Left foot will be behind and knee at 90 degrees (don’t force left hip to the floor). Place right hand on floor beyond your shoulder.

5Step 2: On an inhale, bring left hand over your ear, then exhale to press your arm straight. Inhale pulls you back up. Repeat.

4Step 3: After doing three like that, add a twist on your exhale, turning chest toward the floor and left arm reach to your right.

5Step 4: Then inhale, turn and twist open. Repeat twist three times, then switch sides.

WAKE-UP Stretch

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BioPhotonic Scanners help analyze your healthy lifestyle

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

According to the National Cancer Institute, antioxi-dants are defined as “substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer.” In other words, antioxidants interact with and stabilize free radicals and may prevent damage.

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

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

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

I was not surprised to learn that I fell in the yellow zone – having a moderate presence of antioxidant levels. Folks at this level are usually eating 3 to 5 servings of fruits and/or vegetables daily and may or may not be supplementing with vitamins. That pretty much de-scribes me. Bottomline, while I’m healthy now, this level may not be adequate for long-term disease prevention.

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

Accents Salon offers the BioPhotonic Scanning for a nominal fee of about $10. They also offer a variety of vitamin supplements aimed to enhance health and vital-ity. Learn more by contacting Samantha Finkbeiner at 605-722-6222.


AThe Value of VolunteeringHelping others can also boost your own physical and mental health

Ask a senior citizen what their secret is to health and longevity and you may be surprised by the answer. Usually it’s not about some special medi-cine or vitamin – instead they may likely tell you that they volunteer in their community.

Many research studies confirm this conclusion. Some of the research over the past several decades promotes these findings:

n Volunteer work improves the well being of individual volunteers because it enhances social support networks. People with strong social sup-port networks have lower premature death rates, less heart disease, and fewer health risk factors.

n Volunteering can improve self-esteem, re-duce heart rates and blood pressure, increase endor-phin production, enhance immune systems, buffer the impact of stress, and combat social isolation.

n Medical and scientific documentation supports that volunteering results in a heightened sense of well being, improves insomnia, strengthens the immune system, and hastens surgery recovery time.

Seniors Contribute, Feel IncludedNancy Wietgrefe is director of the Black Hills State

University Retired Senior Volunteer Program (RSVP), and she has seen the benefits of volunteering firsthand among participants. RSVP is America’s largest volun-teer network for people age 55 and over.

Wietgrefe shares that older adult volunteers often feel a sense of com-munity inclusion when they are part of volunteer activities, which has a positive impact on their health and overall well being. And in the end we all benefit, because when help is provided to bet-ter situations for others, it also contributes to healthy communities.

RSVP Serves Eight Counties

Presently, BHSU RSVP has a network of volun-teers in eight counties throughout western South Dakota. This includes Butte, Custer, Jackson, Haakon, Harding, Law-rence, Meade and Perkins. BHSU RSVP works with 104 local and national businesses and organiza-tions to offer a variety of volunteer opportunities – from reading to school

children, to assisting at the local chamber of com-merce to serving as a museum guide. With the recent addition of the Veteran’s Center on the BHSU campus in Spearfish, BHSU volunteers will also now have the opportunity to help there.

Individuals who sign-up to be an RSVP volunteer, are matched with volunteer opportunities within their community that fit their skills and interests. Volunteers choose how, when, and where they want to serve. For more information call BHSU-RSVP at 605-642-5198 or toll free at 877-293-0039 or visit their website at www.bhsu.edu/rsvp.

Seventy-six year-old Alvina Meirose of Sturgis says volunteering has always been a part of her life. She says it uplifts her spirits and brings communities together. Meet Meirose in the article to the right on page 29.


Meet A Local Senior Volunteer

When asked how long she’s been volunteering, Alvina Meirose of Sturgis, SD, isn’t keeping track. She says, “It always been a part of my life.” She explains that her par-ents were the type of people who took meals to neighbors in need, and so she has been involved in her community as a volunteer as well.

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

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

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

She adds, “You learn to live life as it is right now, this minute.” From volunteering she also has noticed that many volunteers main-tain a great attitude. “You don’t have time for a poor me attitude because others are relying on you. Of course everyone has bad days, but when you help someone else you realize, ‘My day’s not so bad.’”

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

One American dies every hour from melanoma, the deadliest form of skin cancer.

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

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

“Whether you hike or stroll, paddle a canoe or kayak or just sit in a moun-tain meadow watching the clouds go by, remember to put on your hat, apply sun-screen and have plenty of water to drink,” says National Park Service director Jonathan Jarvis.

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

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

Here are some tips to help Americans continue to exercise, get outside and be SunWise:

Apply sunscreen and wear protective clothing. Apply a palm-full of sunscreen with SPF 15 or higher that provides broad-spectrum pro-tection from both ultraviolet A (UVA) and ultraviolet B (UVB) rays to exposed skin about 15 minutes before heading outdoors. Reapply every two hours. Wearing protective clothing, a wide-brimmed hat, and sunglasses also prevents sun damage.

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

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

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

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


IIf you have not added recycling – or reducing and reusing – to your weekly repertoire, consider these staggering statistics:

n A discarded aluminum can is still a can 500 years later. And, it only takes 10% of the energy to make an alu-minum can from a used can, compared to making the same can from virgin ma-terials.

n Americans throw away 2.5 million plastic bottles every hour. The Earth Policy Institute estimates that this demand requires over 50 million barrels of oil annually – enough to fuel three million cars for a year – to manufacture, fill, transport and refrigerate these 29 billion plastic bottles. Sadly, of these, only one in five are being recycled. Most will end up land-filled or incinerated. Hundreds of millions more will clog streams and tributaries, and float out to sea.

n Businesses throw away enough paper every day to encircle the earth 20 times. By recycling one ton of paper, you can save 17 trees, use two fewer barrels of oil (enough to power an aver-age automobile 1,260 miles), use 4,100 fewer kilowatts electrical en-ergy (enough to power an average home for 6 months), save 3.2 cubic yards of landfill space and produce 60 fewer pounds of air pollution.

With that information, hope-fully your conscience prompts you to do your part and recycle. Most cities in the Black Hills offer some form of recycling – from curbside pickup to drop-off locations within the city. Cardboard, newspapers, aluminum, glass, plastics and steel

are among the recyclables. There are also various programs to recycle computers and electronics – even tires. Walmart and Safe-

way accept plastic shopping bags.

Rapid Focuses On Education

To encourage more recy-cling throughout Rapid City, the city added a new staff position focused on re-

cycling education in March of 2012. In that role, Beth-Anne Ferley says, “We are trying to educate people

to do the right thing.”She continues, “We

want to keep things that can be recycled out of the

landfill. It costs a lot less to make things with recycled materials than new materials.”

Specifically, Ferley says they hope to see more citizens using their blue bins for curbside recycling pickup of plastic, glass, steel and aluminum. For those who live outside the city

or who do not have curbside pickup, the city offers three drop off locations for plastic

bottles, cans, glass, newspaper and corrugated cardboard. Yard waste

containers are also located at these sites:n Westside – Fitzgerald

Stadium on Sheridan Lake Road across from Sioux Park

n Eastside – Fairmont Boule-vard near Robbinsdale Park & Fire Station #4, across from St. Paul’s Lutheran Church

n Northside – West Boulevard N. near Anamosa Street (Service road west side of I-90).

... Continued on Page 31

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

[ ]In 2011, Rapid City Solid Waste Division

shipped 3,171 tons of recyclables – that’s more than 6 million

pounds of waste saved from the landfill!


... Continued from Page 30

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

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

As the school year unfolds, Ferley intends to work with many elementary schools to get the message about recycling to children – who in turn take the message home and encourage their parents to recycle. She has also done activities with Kids Fair and is in the planning stage of many future activities.

Other Black Hills Recycling Options

n In the Northern Hills, recycling services are offered in Belle Fourche, Spearfish and Sundance, WY, through Northern Hills Recycling.

n In Sturgis there are currently two drop-off locations for recycling. On

site is along Junction Avenue across from Jacobsen Ford. The second site is on the

east side of Lynn’s DakotaMart in the parking lot near the city building. The city aims to eventually offer curbside service.

n In Hot Springs a collection bin for dropping off recyclables is located in the Shopko (formerly Pamida) parking lot.

Local resources available to help recycle

T

Recommended ReadingBooks to help your health – and happinessCompiled by Tarah Jennings Retail Manager of Mitzi’s Books

The next step forward to enhancing your health may be as simple as grabbing a great book. Whether you’re reading for enjoyment or to educate yourself, books can enrich our lives and benefit both our health and happiness. Here’s a quick selection of some books that may speak to your health and wellness needs:

The Younger Next Year series features a book for men and women offering strategies to “Live Strong, Fit, and Sexy Until You’re 80 and Beyond.” Each book profiles a bestselling program for becoming younger and healthier with a full-fledged 52-week journal that makes it easier to change one’s life by bringing plan-ning, record-keeping, and motivation to the equation.

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

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

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

Released last fall is the book by Gretchen Rubin titled Happier at Home: Kiss More, Jump More, Abandon a Project, Read Samuel Johnson, and My Other Experiments in the Practice of Everyday Life. This is a follow-up to her #1 New York Times best-seller The Happiness Project, where she worked out general theories of happiness.

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

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


A

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

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

For Food LoversAppetites, provides step-by-

step recipe instructions. Recipe are broken down into bite size videos to make learning a new recipe easy. More than 50 video recipes are available – such as maple bacon pancakes and sweet potato chicken – with “more on the way.” There are 30 recipes to download and 24 for purchase. This is a great app for the visual learner. Available at appetite-sapp.com.

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

For HealthUV Index features a forecast

of UV radiation levels. Get a daily and hourly forecast of the sun’s UV radiation levels on a 1 - 11+ scale to help plan outdoor activities in ways that prevent overexposure to the sun. Available at epa.gov/enviro/mobile.

To help identify illnesses and

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

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

For RunnersThe Runmeter (available for

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

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

For Nutrition InfoThe free MyFoods app puts

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

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

Also popular is Lose It!, a free app for tracking calories. Enter your weight, the amount of weight you want to lose and the timeline in which you’d like to lose it. The app tells you how many calories you should consume to make it happen. The program includes supermar-ket foods, restaurants, a place to add foods, and a barcode scanner to scan foods. You can also add different types of exercises and the calories burned doing them.

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

We Found An App For That!

Lose It! App


Assisted Living/In Home CareCaring Hands Elder Care(605) 347-09581238 Deadwood StSturgis, SD 57785Country Place Senior Living(605) 723-300010905 Sourdough RdBelle Fourche, SD 57717www.countryplaceliving.comDavid M. Dorsett Health Care Center (605) 642-27161020 N. 10th St.Spearfish, SD 57783www.welcov.orgEdgewood Vista Senior Living, LLC(605) 642-2977540 Falcon Crest Dr.Spearfish, SD 57783www.edgewoodvista.comHeartland Home Health, LLC(605) 723-46632398 5th Ave Suite 101Belle Fourche, SD 57717heartlandhomehealthllc.comInterim HealthCare(605) 348-5885725 Indiana St.Rapid City, SD 57701www.interimhealthcare.com

Chiropractic/Massage TherapyBelle Fourche Family Chiropractic,

Prof, LLC(605) 723-34341407 5th Ave. Ste 200Belle Fourche, SD 57717www.bffamilychiropractic.com

Harwood Chiropractic PC(605) 720-89222202 Main St Ste BSturgis, SD 57785www.harwoodchiro.com

Sturgis Chiropractic Clinic(605) 347-4003824 1st StreetSturgis, SD 57785www.sturgischiro.com

All About Potential Family Chiropractic

(605) 644-9074211 N. Main St., Ste. 2Spearfish, SD 57783www.allaboutpotential.comBody Works Inc.(605) 642-1000208 E. Colorado Blvd.Spearfish, SD 57783www.southdakotachiro.comDakota Wellness/

Runyan Chiropractic(605) 642-71111109 N. Main St.Spearfish, SD 57783www.dakotawellnessclinic.comEklund Chiropractic P.C.(605) 717-9314526 W. Jackson Blvd.Spearfish, SD 57783www.eklundchiropractic.comHealthSource Chiropractic

of Spearfish & Gillette(605) 722-2225138 E. Hudson St.PO Box 428Spearfish, SD 57783www.healthsourcechiro.comNelson Chiropractic(605) 642-51961930 North Ave., Ste. #1Spearfish, SD 57783Northern Hills Chiropractic(605) 644-0566712 12th St.Spearfish, SD 57783

DentistryAmann & Graslie, PC

Family Dentistry(605) 642-2644830 N. Main St., Ste. 2Spearfish, SD 57783www.spearfishdental.comCrosswait Family Dentistry(605) 642-77601310 North Ave.Spearfish, SD 57783

Dana Dental Arts(605) 642-77271306 N. Main St.Spearfish, SD 57783www.danadentalarts.com

Dr. Gene B Schneider PC(605) 347-25091245 Sherman StSturgis, SD 57785www.schneiderdentistry.com

Jackson Dental (605) 892-6347503 Jackson St.Belle Fourche, SD 57717www.jacksondentalclinic.com

Loftus Dental(605) 347-8880866 Lazelle StSturgis, SD 57785www.loftusdental.com

Meyer & Dana Orthodontics(605) 717-2722220 Ryan Rd.Spearfish, SD 57783www.meyerdanabraces.com

Spearfish Family Dentistry(605) 717-3232222 W. Grant St.Spearfish, SD 57783www.spearfishdentist.com

Fitness CentersAnytime Fitness(605) 559-12342735 1st Ave., Ste. 113Spearfish, SD 57783www.anytimefitness.com

Belle Fourche Area Community Center

(605) 892-24671111 National St.Belle Fourche, SD 57717

Curves of Sturgis(605) 347-61002217 Junction Ave Ste 2Sturgis, SD 57785www.curves.com

Directory of Area Wellness Providers


Simply Pilates(605) 641-7636722 1/2 Main St.Spearfish, SD 57783www.simplypilatesblackhills.comSpearfish Rec & Aquatics Center(605) 722-1430122 Recreation LaneSpearfish, SD 57783www.spearfishreccenter.comSturgis Yoga(605) 490-7972825 14th StSturgis, SD 57785www.sturgisyoga.comUpper Level Fitness(605) 645-8812710 7th Ave.Belle Fourche, SD 57717www.ulfitness.com

Medical CentersBelle Fourche Regional

Medical Clinic(605) 892-27012200 13th AveBelle Fourche, SD 57717www.regionalhealth.comBlack Hills HeathCare Center/

Sunpointe Asst(605) 723-89112200 13th AveBelle Fourche, SD 57717www.welcov.orgJen Med Prof LLC(605) 347-36841010 Ballpark Rd Ste 2Sturgis, SD 57785Massa Berry Regional Medical Clinic(605) 720-2600890 Lazelle StreetSturgis, SD 57785www.regionalhealth.comQueen City Regional Medical Clinic(605 )717-85951420 N. 10th St.Spearfish, SD 57783www.regionalmedicalclinic.comRegional Health Physicians(605) 717-8595353 Fairmont Blvd.Rapid City, SD 57701

Spearfish Regional Hospital(605) 644-40001440 N. Main St.Spearfish, SD 57783www.regionalhealth.com

Spearfish Regional Medical Clinic(605) 644-41701445 North Ave., Ste. 2Spearfish, SD 57783www.regionalmedicalclinic.com

Spearfish Regional Surgery Center(605) 642-31131316 N. 10th St.Spearfish, SD 57783www.regionalhealth.com

Sturgis Regional Hospital(605) 720-2400949 Harmon StSturgis, SD 57785www.regionalhealth.com

VA Black Hills Health Care System(605) 720-7170113 Comanche RdSturgis, SD 57785www.blackhills.va.gov

Medical SpecialistsBehavior Management Systems(605) 642-2777623 Dahl Rd.Spearfish, SD 57783www.behaviormanagement.org

Black Hills Dermatology & Laser Surgery Centre

(605) 722-9090727 N. Main St.Spearfish, SD 57783www.bhdermatology.com

Foot Doctor: A Step Ahead(605)7 22-3668927 E. Colorado Blvd.Spearfish, SD 57783www.site.astepahead-footcare.comHW & Company Consulting:

Rodan & Fields(605) 641-6207309 Canyon ViewSpearfish, SD 57783www.chaught.myrandf.com

Northern Hills Hearing Aid Center(605) 559-4327129 W. Illinois St.Spearfish, SD 57783www.northernhillshearing.comSpearfish Regional Medical Clinic

Dermatology(605) 717-8860550 E. Colorado Blvd.Spearfish, SD 57783www.regionalmedicalclinic.com

NutritionCenter of the Nation Jusuru(605) 892-579310999 Water Tank RdBelle Fourche, SD 57717www.dreamchangebecome.com

OptometryBlack Hills Vision Care & Optical(605) 892-20201830 5th AveBelle Fourche, SD 57717www.blackhillsvisioncare.comFamily Optical(605) 642-03871420 North Ave., Ste. 1Spearfish, SD 57783www.familyoptical.orgJ&J Optical(605) 561-20202120 Lazelle StSturgis, SD 57785www.jandjoptical.comLifetime Eyecare(605) 642-46561230 North Ave.PO Box 247Spearfish, SD 57783www.visionsource-lifetimeeye.comMountain Valley Vision Center(605) 642-26451236 North Ave.Spearfish, SD 57783www.mountainvalleyvision.comNorthern Hills Eye Care(605) 347-2666910 Harmon StSturgis, SD 57785



Spearfish Eye Care Center(605) 642-84301710 North Ave.PO Box 1050Spearfish, SD 57783www.spearfisheyecare.com

PharmaciesWalgreens #12906(605)642-06501430 North Ave.Spearfish, SD 57783www.walgreens.com

Physical TherapyBelle Fourche Physical Therapy(605) 723-01851515 5th AVE. Ste.202Belle Fourche, SD 57717Peak Motion Physical Therapy(605) 717-0337737 12th St.Spearfish, SD 57783Performance Physical Therapy(605) 722-6880215 E. Jackson Blvd., Ste. BSpearfish, SD 57783Sturgis Physical Therapy(605) 720-25551530 Junction AveSturgis, SD 57785

Salon/SpaCost Cutters(605) 559-26783025 1st Ave., Ste. 5Spearfish, SD 57783www.costcutters.com

Mane Street Salon(605) 347-3538924 Main StSturgis, SD 57785

Scissors 5th Avenue Salon(605) 723-4247520 5th AvenueBelle Fourche, SD 57717

Star Nails(605)722-6328517 N. Main St., Ste. BSpearfish, SD 57783

Twilight Salon & Spa(605) 642-82292525 Paramont Dr., Ste. 204Spearfish, SD 57783

Screening ServicesDrug Screening Services, LLC(605) 723-87401409 5th AvenueBelle Fourche, SD 57717www.dssdrugscreeningservices.com

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


Adver tiser ’ s Index“A Bark in the Park”/Schuft

Training ..................................23 Alternative Health Care Center of

the Black Hills .......................27Black Hills Arthritis

Association ............................26Dakota Rural Action ..................35 Dana Dental Arts ........................10Foot Doctor: A Step Ahead ......22 HealthSource Chiropractic of

Spearfish & Gillette ............. 2-3Hot Springs Housing ..................22j1Insoles .......................................23Mountain Valley Vision .............35Outdoor Campus ........................13Regional Health ..........Back CoverWelcov Healthcare ......................27

Quality CareExceptional Services,

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

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

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

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

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

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

Regional Hospitals, Clinics and Senior Care

For a complete overview of our facilities and services, visit us online at www.regionalhealth.com

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2013 Black Hills Living Well