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Meet Our Doctors:

Dr. Robert (Bob) L. McIntosh

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605-722-2225

138 E. Hudson, Spearfish, SD

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2 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

Letter from the Publisher

Volume 3 â€˘ Issue 1 Published by:

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

Dear Reader, Everyone seems to be health-conscious these days and even more so at the start of the New Year. While many wish to lose weight after the heavy-eating holidays, the overall goals for health seem to run deeper than that these days. Hopefully you can find some suggestions on your path to better living in the pages of this magazine. We cover pain management and relief, alternatives for reducing refined sugar intake, food choices that are good for your brain, an overview of dental implants, as well as product reviews and a calendar of area events. Dee Sleep, Publisher There should be something for everyone! Unfortunately, I was exposed to many health-related issues at the end of 2014 through several members of my family. From my parents to my aunt to my teenage daughter, my family members were undergoing various surgeries at an alarming rate. It got me to thinking about preventative measures I could take now to help keep me off the operating table. From a visit to the dermatologist to the dentist to the chiropractor, there are many things we can all do today to keep us healthier tomorrow. I can also eat right, get plenty of rest and stay active; I have plans for all of this in 2015. We rely heavily on our advertisers for the future of this magazine. If you enjoyed this issue, please tell us and our advertisers! Visit us online anytime at www.bhlivingwell.com and on Facebook. Thanks for Reading! Dee Sleep, Publisher

Black Hills Living Well is published annually by Chicken Creek Communications, LLC and is distributed through UPSP Every Door Direct Mail services and its advertisers. For advertising information, questions or comments, contact Chicken Creek Communications at 605.722.7028 or dee.sleep@chickencreek.net. ÂŠ Copyright 2015 Chicken Creek Communications, LLC. All rights reserved. No portion of this publication may be reproduced in whole or in part without written consent. Every effort was made to ensure accuracy with regret for any errors. Please inform Chicken Creek Communications, LLC of corrections for upcoming and web editions of the magazine. Visit Black Hills Living Well online at:

www.BHLivingWell.com

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

Get a Snapshot of Your Health at the

Optimist Home Show & Health Fair

Health Fair Sponsored by:

March 7 - 8, 2015 Get Your Results & Get Your Blood Drawn Action Plan at the at one of these 6 locations:

S T E P

Belle Fourche • Sat., Jan. 3 • 9-11 a.m. Belle Fourche Rec Center • 1111 National St.

Sturgis • Sat., Jan. 10 • 8-11 a.m. Sturgis Community Center • 1401 Lazelle St.

ONLY $35

Deadwood • Sat., Jan. 17 • 8-11 a.m. Deadwood Rec Center • 105 Sherman St.

Spearfish • Sat., Jan. 24 • 7:30-11 a.m. HealthSource of Spearfish • 138 E. Hudson St.*

Rapid City • Sat., Jan. 31 • 7:30-11 a.m. Sanford Labs • 101 E. Minnesota St.

Save

$700

as co mpa visit a red to a d o nd la b fee ctor s

Hulett • Thurs., Feb. 14 • 8-10 a.m. Hulett Senior Center • 145 Main St.

*Please fast for 12 hours prior to the Health Fair Panel Patient can still take prescription medication and drink plenty of water.

Health Fair Panel Includes: • • • • • • •

$35

Complete metabolic profile – kidneys, liver, electrolytes Lipid Panel – Tests for high cholesterol & cardiovascular risk Hemogram – Blood count, infection, anemia & cancer Thyroid – Tests for hypo or hyperthyroid Iron Panel – Tests for Anemia and signs of cancer Uric Acid – Tests for gout Magnesium tests

Businesses can call HealthSource at

2 Community Health Fair

During Annual Optimist Home Show

March 7, 2015 • 9 a.m. - 5 p.m. March 8, 2015 • 10 a.m. - 4 p.m. Young Center on Campus of Black Hills State University Health Fair Booths: Chiropractic, Optometry, Dermatology, Orthopedics, and numerous other healthcare industries

Additional Screenings Available:

• PSA - Prostate cancer screening (rec. for men over 40)

$30

• Vitamin D - used for patients with chronic pains and risk of Osteoporosis

$50

• Hemaglobin A1C - 3 month average of blood glucose or long term exposure to sugars

$30

• HS CRP - used to screen patients assessing cardiovascular inflammation (heart/vessel)

$25

722.2225 to schedule an on-site blood draw. Or call for more information!

3 Letter from the Publisher 6 2015 Black Hills Events Calendar 8 The Sweet Life – alternatives to refined sugar 11 is healthy food more expensive? 12 yoli helps with cystic fibrosis Guest Opinion By Sammie Kephart 13 how well are you sleeping? 14 dental implants – process offers long-term replacement 16 ginger gray brings 2 festivals to area 18 from pain to prevention Guest Opinion By Dr. Robert L. (Bob) McIntosh 19 eat these ‘best’ foods for your brain 20 essential oils – Extracted from plants, oils promote health, healing

Alternative Health Care Center of the Black Hills Bay Leaf Café Black Hill Family Fun Tourism Guides Black Hills Music Festival Chicken Creek Communications Dana Dental Arts David M. Dorsett Home HealthSource Chiropractic & Progressive Rehab Live Well Black Hills Mack’s Auto Body

22 Benefits of a certified athletic trainer Guest Opinion By Kristy Eastman, ATC 23 live well black hills – initiative offers resources for health living 24

fitbit flex – device wearers Can track activity, sleep, food

25 products we love 26

is all that pain necessary? Guest Opinion By James Wise, MSPT

recommended reads

savory soup recipes

gliding on ice – area offers many skating options Cover photo by CJ Yushta Photography

25 7 27 15 3 17 19 2 23 27

Mary Kay – Jacalyn Baxley 11 Mountain Valley Vision 31 Nehl Dental 13 Northern Hills Chiropractic 27 NuWeight 19 Optimist Home Show & Health Fair 4 Regional Health Back Cover Spearfish Community Coalition 31 Spearfish Rec & Aquatic Center 21 Yoli – Sammie Kephart 11

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

2015 Black Hills Events January 3

Annual Lunar Run, Terry Peak Ski Area 10 Snowshoe Walk in the Park, Englewood Trailhead 10 Game Lodge Snowshoe Hike, Peter Norbeck Visitor Center, Custer State Park 17 Resolution Run (5K), Spearfish 30-31 Snocross Deadwood Shootout, Deadwood

February 7

Snowshoe Walk in the Park, Mickelson Trail 21 Ice Fishing Program, Stockade Lake, Custer 13-15 Northern Plains Ultimate Outdoor Expo, Rapid City, Civic Center 14 Valentine’s Lover’s Leap Snowshoe Hike, Custer State Park 14 Cupid’s Arrow Run (5K), Spearfish 22 Polar Plunge, Spearfish

March 7

Sylvan Lake Snowshoe Hike, Sylvan Lake 7-8 Spearfish Optimist Home Show & Community Health Fair, Spearfish 14 Leprechaun Run (5K), Spearfish 16 28 Below Winter Bike & Snowshoe Rance, Spearfish Canyon 23 Cardboard Classic Box Sled Races, Mystic Miner Ski Area, Lead

April 1

Day of Excellence, Rapid City, Civic Center 18 Bunny Run (5K), Spearfish 22 Earth Day Celebration, Main Street Square, Rapid City 24-26 Youth and Family Services Kids Fair, Rapid City, Civic Center 29 WorkWell Wellness Summit, Rapid City

6 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

May

1-3 Shrine Circus, Rapid City, Civic Center 3-4, Black Hills Holistic Health Expo, Rapid City, Civic Center 17 March for Babies, Rapid City TBA Thoen Stone 7K Run/Walk, Spearfish

June 7

Mickelson Trail Marathon, Deadwood 6 National Trails Day, Throughout the Black Hills 6 Gold Rush Gravel Grinder, Spearfish City Park 6-7 Volksmarch, Crazy Horse Memorial, Custer 13 National Outdoor Day 13 Art & Wine Festival Main Street Square, Rapid City 26-27 Black Hills 100, Sturgis For more information or to add an event to the calendar, visit www.bhlivingwell.com.

2015 Blood Draw and Health Fair January 3

Belle Fourche Blood Draw Belle Fourche Rec Center 111 National Street 9-11 a.m. Sturgis Blood Draw Sturgis Community Center 1401 Lazelle St. 8-11 a.m. Deadwood Blood Draw Deadwood Rec Center 105 Sherman St. 8-11 a.m. Spearfish Blood Draw HealthSource of Spearfish 138 E. Hudson St. 7:30-11 a.m. Rapid City Blood Draw Sanford Labs 101 E Minnesota St. 7:30-11 a.m.

February 14

Hulett Blood Draw Hulett Senior Center 145 Main St. 8-10 a.m.

March

7-8 Community Health Fair Donald E. Young Center 9 a.m. - 5 p.m. 10 a.m. - 4 p.m.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

The Sweet Life

Alternatives exist to help reduce refined Most of us feel guilty if we are described as having a “sweet tooth.” We are told often that refined sugar and high fructose corn syrup are bad for our health, but if we want to add sweetness to foods, what alternatives exist? Not just found in a pink or blue packet anymore, many substitutions are readily available and give us a sweet place to begin transitioning away from plain sugar.

What is sugar anyway? The substance we call “sugar” is a highly processed carbohydrate, sourced from sugarcane and sugar beets. Sugar also contains fructose, which is metabolized by the body almost directly into fat. The high levels of fructose in sugar and corn syrup give them a high glycemic index – how quickly it will raise blood glucose – as compared to many other foods. “Any sweetener white in color is a faster, empty burn,” says Jenny McIntosh, R.N. and weight loss coach for NuWeight in Spearfish. Individually, Americans consume 125-130 lbs. of sugar annually, which has been linked to all kinds of serious conditions, including obesity, high blood pressure, severe acne, and fatigue. “If some people don’t drastically cut back on fructose intake, they are in for a lifetime of diabetes and other issues,” McIntosh warns.

Where to begin? Zsuzsanna McCauley, part owner of Wild Strawberry Market in Rapid City, suggests that if someone wants to avoid sugar, they should think about the reason before they seek a substitute. “Is it diabetes, low-carb living, or just a more health-conscious attitude?” she asks. The answers to these questions can help determine which alternative to use. One consideration, for example, is the source of the substitute, and how it was processed. “Choosing a non-GMO, organic product will insure that you know exactly what you’re getting,” advises Donna Stark, manager at Good Earth in Spearfish. “A GMO seed is blended with another type of seed and an insecticide, so you don’t really know the actual product you’re buying.” She also cautions that a label reading “natural” doesn’t necessarily mean “unrefined.”

Artificial or natural? McIntosh sees the table sugar switch as therapeutic intervention for some people who struggle with obesity. Losing weight can be hard for some to do on their own, so McIntosh says short term use of some artificial sweeteners can help. “Weight loss mixes and packages include sucralose (known as Splenda) – a synthetic sugar which has no calories and is not broken down and metabolized by your body,” she says. Sugar alcohols are hydrogenised sugar molecules which are also not absorbed by the digestive tract. This results in a lack of calories. McCauley says for baking purposes, she turns to xylitol or erythritol (sugar alcohols derived from birch, corn, or yeast), but finds that recipe modification is often necessary due to consistency. Stark adds that sugar alcohols are best consumed in small quantities because of possible unpleasant digestion side effects.

Stevia, a plant extract, is a very popular alternative to sugar due to its intense sweetness tasted in only a small amount.

8 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

sugar intake Stark finds that many fruit and grainbased substitutes are readily available to consumers, such as brown rice syrup, date sugar, coconut palm sugar, maple syrup, locally produced honey, and agave. “Usually these options are not offering an empty calorie; there are some nutrients and minerals present,” she says, but again, care should be taken to investigate the level of processing done to each. Anything absorbed by the body will raise blood sugar, advises McIntosh, so the fructose level of each selection should be considered, as well. Stevia, a plant extract, is a very popular choice, says Stark, due to its intense sweetness tasted in only a small amount. McCauley prefers stevia as a general sweetener for a low-carb diet. McIntosh mentions that stevia is often highly processed (such as the brand Truvia), but has a low glycemic index, so it can be a more healthy choice. McIntosh hesitates to recommend fruit and vegetable juices, unless the whole fruit is pureed. “The fiber especially will slow down the burn,” she said. She suggests that the selection of fruits makes a difference, as root vegetables do have higher levels of natural fructose.

Take the challenge? McCauley encourages anyone to try to reduce the sugar in their diet. “Everyone needs to discover their own needs,” she says. “Finding a replacement is easy. Switching is hard. Sugar is in a lot of packaged foods, at first it takes extra effort and time to be dedicated. But if someone wants to do it, it’s not impossible.”

Rapid City scientist develops alternative to corn syrup in less-processed Oat Sweet Food Science and Technology professional Paul Whalen is highly aware that people are conscious of the impact sugar has on their health. A native resident of Rapid City, Whalen spent 20 years as an expert in food production refining, formulating snacks, syrups, and cereals out of grains. He watched the industry take a hit for incorporating high fructose corn syrup into just about everything at the grocery store, and decided to create an alternative.

Oat Sweet is syrup derived from pure oats, the most nutritious of the grains, according to developer Paul Whalen.

Oat Sweet is syrup derived from pure oats (“the most nutritious of the grains,” says Whalen), and not as highly processed as other sweeteners. “Because of my industry experience, I know what a lot of processing looks like versus a little,” he says. “Oat Sweet is processed as little as possible. We basically take oat flour, cook it, take out particulates with a non-chemical process, then send it right to the evaporator.” Because of this minimal processing, just 2 tablespoons of Oat Sweet syrup boasts 1 gram of protein, and 1 gram of fiber. “We don’t remove the good parts of oats, such as a protein profile comparable to milk or soy,” Whalen says, “and medical science is still discovering new health benefits of oats like high levels of antioxidants.” He adds that Oat Sweet is naturally fructose-free.

Another health advantage hidden in oats: because it is not grown as a huge mono-crop in North America, there are no GMO oat crops, which Whalen explains is “very safe” for consumers. And he says oats carry natural components like vanillic acid, which enhance sweetness. “It’s not as sweet as high fructose corn syrup, but it is a good match for uses in cookies, bars, ice cream, and nougat, or just by itself.” Whalen’s biggest surprise in his invention of Oat Sweet? The taste: “Like a mix of caramel and honey,” he describes. To learn more about Oat Sweet, visit www.oattech.com www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

How to $ave money on health care: Health Fair Time!! Annual increases in health care costs over the last 15 years averaged between 3.9 and 7 percent. With health care expenses continuing to rise, it’s important to know if the care you’re receiving is providing maximum positive results. Every year people spend hundreds, if not thousands, of dollars on doctor visits and laboratory tests, but most people have no idea of the gap between the cost to the health care provider and the price tag on their bills. The average laboratory test, for example, is marked up 10 to 20 times the cost to the patient. X-rays are marked up as much as five times the cost. The average doctor visit for primary care runs between $95-$140, and I’ve personally reviewed $500 neurosurgeon evaluations. Can anything be done to bring these costs down? One way to save over $700 on health care is to attend a local health fair. In the Black Hills, The Optimist HealthSource Health Fair will be held in Spearfish March 7-8 this year at the Donald E. Young Center, on campus at BHSU. Health fairs are great because many of the numerous health care pro-

viders present offer free health screenings (they can save you thousands). Those who wish to get the most out of the health fair can have their blood drawn for analysis beforehand. HealthSource locations in Rapid City, Belle Fourche, Sturgis, Lead, and Spearfish are offering blood draw sites at cost during January and February. Health fair blood panels are $35 – drastically cheaper than the $759.00 cost outside of the health fair. Another great way to save money on health care is to make a conscious decision to be healthy. One of the biggest positive impacts one can make on their health is to purchase a pedometer and set out to walk at least 10,000 steps a day. This reduces the risk of diabetes, heart disease, and chronic inflammation or pain conditions. Just 10,000 steps a day will even change the way the body produces hormones, which will make you feel better. Join us at the Optimist HealthSource Health Fair this March 7th and 8th, and don’t forget to call HealthSource at (605) 722-2225 to set up a blood draw beforehand.

10 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

January 3 10 17 24 31

Belle Fourche Blood Draw Belle Fourche Rec Center 111 National St.; 9-11 a.m. Sturgis Blood Draw Sturgis Community Center 1401 Lazelle St.; 8-11 a.m. Deadwood Blood Draw Deadwood Rec Center 105 Sherman St.; 8-11 a.m. Spearfish Blood Draw HealthSource of Spearfish 138 E. Hudson St.; 7:30-11 a.m. Rapid City Blood Draw Sanford Labs 101 E Minnesota St. 7:30-11 a.m.

February 14

Hulett Blood Draw Hulett Senior Center 145 Main St.; 8-10 a.m.

March 7-8 Community Health Fair Donald E. Young Center 9 a.m. - 5 p.m. 10 a.m. - 4 p.m.

Is healthy food more expensive? USDA compares cost of recommended foods to less healthy options Americans tend to think that “eating healthy” is expensive, but new research from the U.S. Department of Agriculture suggests that this food price paradigm is based on measuring food prices by calories rather than by portions. Researchers Andrea Carlson and Elizabeth Frazao at USDA’s Economic Research Service (ERS) decided to look at price measures other than price per calorie “as a beginning point in answering the question of whether price is a hurdle to making wiser food choices.” Their study calculated food prices for various food groups in three ways: price per calorie, price per edible weight and price per average amount eaten. Price per edible weight is the price of the food after it is cooked and the seeds, peels, skins, shells and bones have been removed. Price per average amount is the price of the average amount consumed by adults who reported their food consumption in a national survey.

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“We found that the price measure used has a large effect on which foods are more expensive,” Carlson says. “If we use price per calorie, fruits and vegetables tend to be more expensive than less healthy foods. In contrast, if we use price per edible weight or per average amount eaten, then grains, vegetables, fruits and dairy foods are less expensive than most protein foods and less healthy foods.” As one example, Carlson points out a chocolate covered doughnut, it’s quite tasty, but it’s two hundred and forty calories. You can easily eat one, two or even three of those without feeling very full. However, if you choose a medium size banana, you are likely to feel fuller and that’s only a hundred and five calories. Robert Post, Deputy Director, USDA Center for Nutrition Policy and Promotion, says the bottom line is this: On the average, consumers are spending about $180 a month for a family of four to consume a not so nutritious diet. And according to the study’s low cost food plan they can, in fact, consume a diet that meets all their dietary needs on a budget for about $175 a month.

He concludes, “Fruits and vegetables, and dairy foods and the protein foods as well as whole grains all fit within a dietary structure also within the budgetary constraints.” Source: USDA

Using the purest ingredients

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605-639-3159 Spearﬁsh, SD

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

on ni pi st O ue

Yoli helps with Cystic Fibrosis

Plant-based supplement addresses multiple areas of health “I’ve never seen anything that addressed and corrects ‘Metabolic Acidosis,’ which is acidity THROUGHOUT your body, not just from your mouth to your stomach.” – Sammie Kephart

There’s no cure, it’s progressive, and it’s fatal … Most people who have it don’t live past their mid 30s. It will destroy your digestion and slowly shut down your respiratory system. Fortunately, I have a mild version of it, but still, I have Cystic Fibrosis (CF). Thankfully, my CF is much more manageable since I found and started using the Yoli Better Body System.

Yoli Independent Consultant

hormone issues, weight loss, depression, and more.

I’m Sammie Kephart from Spearfish, South Dakota… and here’s how Yoli has changed how I live every day even though I have CF. Most people with CF are diagnosed before they turn 3 years old; it is genetic.

Sammie Kephart saw 18 doctors in a 20-year period and got down to 91 lbs. before she was diagnosed with Cystic Fibrosis. Her symptoms improved after starting traditional medical treatment, but trying Yoli made any event bigger impact on her life.

Even though I struggled for years, first with digestion, then with my respiratory area, I wasn’t diagnosed until I was 35. That’s right – I went to 18 doctors in a 20-year period and got down to 91 lbs. By the time I was diagnosed, I could barely get to the top of our stairs, and reading to my little girls every night was a coughing challenge at every page. With a proper diagnosis and starting treatment for CF, I improved my lung function, improved my digestion, and started gaining weight.

Finally, I was able to feel like I could do “mom stuff ” and feel pretty normal. I just had to do my daily routine of clearing my lungs and taking prescription digestive enzymes, inhalers, bronchodilators and sometimes antibiotics, and eating a high calorie/high protein diet. Now, fast forward to 2013, 11 years post diagnosis. Remember, CF is progressive ... each year, my challenges with digestion and respiratory increased. By this time, I had been on Intravenous antibiotics, been to the ER (some trips via the ambulance), and been hospitalized. You can imagine the medical bills! In July 2013, my friend told me about Yoli – a company that makes an all plant-based (no soy) health supplement product line that addresses multiple areas of health, including digestion, blood sugar support, pH support, energy loss,

least a few weeks.

Even though I had tried so many products for over 20 years with no result, I was intrigued because of the pH aspect. I told her, “I’ve never seen anything that addressed and corrects ‘Metabolic Acidosis,’ which is acidity THROUGHOUT your body, not just from your mouth to your stomach.” So, I tried it expecting no results for at

To my surprise, on the first day my pancreas and liver started clearing, my digestion started coming around, and the aches and cramping in my gut were gone. Within the first week to 10 days, my gut was balanced, regular, and comfortable! After that my respiratory area started to improve; my sinuses were clearing and my lung clearance was easier to do. Also, the arthritis in my left thumb and heartburn were gone! PLUS, my muffin top that came when I hit middle age disappeared! I have heard of many other people’s success stories with Yoli, but since my problems are genetic, I couldn’t understand how I was experiencing such improvement too! I can honestly say that Yoli has changed how I live every day. Even at 47, I have the energy of a high school student. My digestion is award-winning ;-), my respiratory issues are much easier to handle, and I’m on fewer medications! I will always be grateful that my friend shared Yoli with me 17 months ago. And that’s why I’m committed to helping others transform their health and lives as well!

12 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

How well are you sleeping? A recent study by researchers at the Perelman School of Medicine at the University of Pennsylvania has put sleeplessness on the map. The research team, analyzing nationwide data collected by the Centers for Disease Control and Prevention (CDC), has produced the first state-bystate sleep maps for the United States, revealing that residents of Southern states suffer from the most sleep disturbances and daytime fatigue, while residents on the West Coast report the least amount of problems. The results are published online in the Journal of Clinical Sleep Medicine. Iowa and North Dakota were also ranked among the top five states getting the best sleep. Of the 36 states where data was collected, Oklahoma, Arkansas, Mississippi, Alabama, and West Virginia ranked in the highest bracket for poorest sleep patterns. The researchers note that this finding is consistent with other geographic studies, showing that many of the states that report worse sleep and fatigue problems are the same states that tend to report higher prevalence

of other conditions, such as obesity, and that the pattern differed slightly between men and women. To better understand the sleep patterns, the researchers examined a number of underlying possibilities, such as demographics, obesity, health, and even weather and sunlight patterns in the different states. They determined that regional differences in mental health, race/ethnicity, and ac-

cess to medical care were the strongest factors that explain these differences. According to tips listed on WebMD, to improve sleeping habits individuals should cut their caffeine intake; keep the bedroom quiet, dark and comfortable; develop a relaxing bedtime routine; avoid napping and avoid watching TV in bed. Source: University of Pennsylvania

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

Dental Implants Process involves attaching prosthetic tooth to artificial root for long-term replacement Tracy Leikvold knew she was going to lose her tooth. After 10 years of multiple treatments and agonizing pain, she finally realized that as a last resort, her lower left molar would need to be extracted. “I had tried everything possible to save it,” she says, “but I got to the point where the tooth couldn’t be saved, and I had bone loss, as well.” Leaving an open gap in her mouth wasn’t an option; a missing tooth can “loosen” opposing teeth over the years causing more loss. Fortunately, Leikvold was able to receive a dental implant to restore her mouth health. A dental implant is an artificial tooth root positioned into the jawbone to hold an attached substitute tooth in place. Unlike dentures, implants are not removable, so they provide stability inside the mouth for the new prosthetic tooth. “It becomes part of your mouth,” explains Dr. Brad Dana, of Dana Dental Arts in Spearfish. “An implant is the closest thing to natural replacement,” he says.

To consider a dental implant, candidates first meet with a qualified dental surgeon to discuss the options. Candidates then view an initial 3-D X-ray as a virtual representation of their mouth, including the health of each tooth and the quality and mass of the bone. This X-ray provides “necessary education” for patients and surgeons as they decide how to proceed, says Nehl; the extensive X-ray information makes dental implants “predictable” for the patient. Extraction of the bad tooth can sometimes be done at the same initial visit; treatment usually is done with minimal appointments over several months. “It is a bone-dependent procedure, so bone restoration might be necessary in tandem with the dental implant process,” Dana explains. “There are different ways to place implants,” Nehl adds, “so it’s important to review every option with the patient first, and then determine the best course.”

Photos courtesy of Dana Dental Arts

“Dental implants are an amazing process, a versatile replacement for anyone who is missing one or multiple teeth,

or has dentures,” says Dr. Matt Nehl, of Nehl Dental in Belle Fourche. “It is a stand-alone component, not dependent on other teeth like a bridge, which can put stress on other teeth.” Nehl recommends that implants offer a total dental solution for cosmetic issues, overall functionality, and bone rescue.

The implant process is show here first during (left) and after (right). Implants offer a total dental solution for overall functionality and bone rescue. And with advancements made in the types of materials used – porcelains and newer materials like zirconium – dental implants offer an enduring cosmetic option, as well. The replacement tooth looks realistic and can look even healthier than the original tooth.

14 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

Nehl is enthusiastic about the amount of technology increase on the procedure, and its history of accomplishment. “This is a long-term solution,” he says. “A 3-unit (tooth) bridge, ahead and behind, has about a 50% success rate, but in a 15-year record, the dental implant process is at a 96% success rate.” With advancements made in the types of materials used – porcelains and newer materials like zirconium – dental implants offer an enduring cosmetic option as well. The replacement tooth can even look realistic and healthier than the original tooth. Dana says that great care is taken to match the new tooth to the surrounding set. “We have a number of different shade guides, kind of like paint chips at the hardware store,” he laughs.

Nehl Dental, Belle Fourche

“Dr. Brad (Dana) had to do a bone graft along with the extraction,” remembers Leikvold. “The next procedure he did was the implant itself: pretty uneventful,” she says. “As the area is numb, there is no pain involved, but a lot of pressure.” “Have your tooth evaluated,” suggests Dana, “and you might be pleasantly surprised at the options available to restore your cells to normal function and increase your quality of life.” Nehl agrees. “The number one type of patient we have coming in for a dental implant is someone who’s had one previously. They know exactly what procedure they want.”

Xray courtesy of Nehl Dental

For any implant candidate who might be hesitant about the level of discomfort, Leikvold describes her experience as not being painful. “I would say that the worst part was the toothache before the procedure,” she says, “and maybe the anticipation of the extraction.”

“The number one type of patient we have coming in for a dental implant is someone who’s had one previously. They know exactly what procedure they want.” – Dr. Matt Nehl

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

Ginger Gray Entertainment brings two festival experiences to area When Ginger Gray Entertainment, LLC set foot on Elkhorn Ridge RV Resort in early March 2014 and saw the beautiful Black Hills rolling across the skyline just as the sun was beginning to set, the three owners knew they had found the perfect location for the company’s big plans. They could see the people, hear the music, and taste the food as if it was already happening. It was at this time that Hailima Yates, Joe Rogers, and Brailey Jones promised to bring electrifying and tasty entertainment to the people in 2015. “We are so excited for this incredible opportunity to work with Elkhorn Ridge to bring even more entertainment options to the area,” Yates said. “Our goal is to leave people with the most enjoyable experience possible each and every time we put on an event.” The first of two major festivals, Black Hills Music Festival, is scheduled just in time for a thrilling start to the summer on May 22-24, 2015, Memorial Day Weekend, just outside of Spearfish. “We’ve always been big believers in what they did at Woodstock in ‘69, you know, bringing people together simply

for an amazing experience of peace and music,” Rogers said. “So that’s where the idea of ‘For the People, For the Music, For the Experience’ came from. We simply want people to come out, share some memories and have a great time.” Ginger Gray kept this spirit in mind even when it came to discussing the bands that would play the festival. In a time when promoters book bands they believe people would pay to see, the company put the people in the driver seat, instead, letting concert goers vote on exactly who they wanted to see. From national acts to regional and local artists, the people responded.

brave veterans, and we will also support Spirit of the Hills Wildlife Sanctuary to aid their worthwhile cause, too.” But when you have one festival planned, why stop there? Why not two? That’s what the Ginger Gray team asked themselves next. So just in time for an end to summer celebrations across the hills, Ginger Gray will host a tasty treat for food lovers on Labor Day Weekend, Sept. 4-6, 2015. Flavor Days will be an extraordinary three-day food festival featuring savory cuisine of the region.

“The response we had during the month of voting was tremendous,” Jones said. “A list of available bands was put up on our site beginning in October, and then from there it was up to the people. I think people really enjoyed knowing their vote mattered, especially when it came to the headline acts.”

Event goers will indulge in relishing treats prepared by innovative chefs and bakers while enjoying beverages ranging from smoothies, milk shakes, wine, beer, ice tea and other thirst-quenching cravings. This culinary extravaganza will also include live entertainment to bring it all together, from live music to food competitions and outdoor activities for everyone to enjoy. Stay tuned for updates on the food festival.

“The other great thing about the music festival is that we have benefiting organizations we’re supporting,” Yates added. “We will be providing a portion of the festival’s proceeds to Chapter 11, Northern Hills DAV, in honoring our local

“Both festivals are opportunities for us to build upon our mission to build community through entertainment,” Rogers said. “And to have it all come together with the support of so many people in the area, we’re truly thankful.

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The Black Hills Music Festival will be held May 22-24, 2015, at Elkhorn Ridge. Visit www.bhmusicfest.com for more information. Flavor Days food festival will be held Sept. 4-6, 2015, at Elkhorn Ridge. Visit www.flavordays.com for more information. For more information about Ginger Gray Entertainment, visit www.gingergrayentertainment.com.

“I am very excited for the new opportunities that Ginger Gray is bringing to our area,” said Dr. Dr. Jeff Wehrung the Director of the Center for Business, Entrepreneurship, and Tourism as well as an Assistant Professor in the School of Business at Black Hills State University. “My students have repeatedly talked about how great it will be to have the bands that they want right here. They also love feeling that their input helped to mold the event and how it will meet their diverse interests.” Dr. Jeff serves as a business consultant for Ginger Gray. Nick Reinke, General Manager for Elkhorn Ridge RV Resort expressed his enthusiasm for the music festival, “This event will serve as a great summer kick off for all the hills.”

“I anticipate great community advancement from the events that Ginger Gray Entertainment orchestrates throughout the year.’ Hannah Remington the Facilitator of Spearfish Young Professionals Group added. “I expect their efforts will draw many people from around the region which will subsequently benefit the community as a whole.” Carmella Biesiot, Director of Hotel Sales & Marketing for The Lodge at Deadwood, shared, “We are thrilled to partner with Ginger Gray Entertainment by providing discounted hotel rooms and complimentary shuttle service to and from event headquarters and our resort.” Biesiot also included, “We are proud to support any compa-

ny who shares our goal in promoting tourism and luring people to our area.” Formed in February of 2014, Ginger Gray Entertainment, LLC has a combined 12 years of experience between its three owners when it comes to working in the entertainment industry and event planning. Ginger Gray Entertainment, LLC is a company that provides shows and events with a similar appeal, beauty, and impact you would experience in a big city right in the comfort of a small town. For more information, please contact: Hailima Yates at 605-645-1880 or gingergrayent.llc@gmail.com

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

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From PAIN to prevention Research shows less-invasive ways to treat pain than surgery

One of the newest and most effective approaches to treating pain is the correction of movement. When practiced regularly, movement correction both repairs spinal injuries and reprograms neurology.

Pain limits us from doing the things we enjoy in life. But it doesn’t have to. Pain can also motivate us to change our lives. I hope you’re ready for change, because I want to help you understand treatments for pain, especially back and neck pain. There is a time and a place for everything. The science of pain is changing – especially our understanding of how the human brain processes pain. For years, many believed surgery was one of the best options for the treatment of chronic spinal pain. But in most instances, now, this is no longer the case. Research has shown there are other less-invasive ways to successfully treat pain. In fact, my staff and I just attended a conference where a neurosurgeon was teaching the role of nutrition with pain! This is great for many reasons. And if those living with spinal pain follow the new research well, they attain the means to get better faster and stay better longer without the risks of surgical complications or the side effects from prescription medication. One of the newest and most effective approaches to treating pain is the correction of movement. When practiced regularly, movement correction both repairs spinal injuries and reprograms neurology. Using specific movement programs during spinal treatments to fix pain is our answer to the age-old chronic pain problem. To get a better idea how this works, let us look at the connection between pain and movement. More often than not, spinal pain is the result of weak spinal structure and stability. That weakness can turn into pain, an injury, and even chronic pain when

you bend over to lift something heavy, you twist wrong, you slip and jar your back, etc. Instances like these can injure the joints in your back, triggering pain. This turns on new pain nerves that send pain signals to your brain. When the joints in the spine heal slowly they keep pain nerves turned on longer. Two types of nerves are active during this time, pain nerves and movement nerves. These nerves turn on together, and every time you move you feel pain. When these nerves pair up so much they begin to function more like one nerve than two. After two weeks this pain is considered chronic pain. That’s another way of saying the nerves fire together instead of independently. The longer this goes unchecked the harder it is for these nerves to work independently as they are intended. This is a problem because people typically repeat the same movements in the same fashion day after day, week after week, month after month, year after year. This is why it’s important to work with neurology in the treatment of pain.

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It’s time for a wake up call! If you want to feel differently you must move differently, and even stand and sit differently. We work to reprogram those suffering from pain to move well, engaging healthy movement nerves not associated with pain nerves. This, of course, takes time and practice. After all, it took time to establish the habitual movements that trigger these pain responses. The best evaluations and treatments for spinal pain target four things: Mobility, Alignment, Pain, and Stability. Mobility is the ability to move throughout normal ranges. Alignment relates to the angles of spinal bones and any structural weaknesses, all the while, monitoring your pain levels and inflammation. Lastly, stability relates to the strength of the supporting muscles and ligaments that hold bones in place and keep them from buckling under load. Specific weaknesses need to be targeted in these categories, and if you are not treating these, you are not receiving the advanced spinal care that you could be. And why aren’t you? Do you HealthSource? Submitted by Dr. Robert L. (Bob) McIntosh, HealthSource Chiropractic Progressive Rehab & Wellness

Eat these ‘best’ foods for your brain At a time of year when hectic can be used to describe most of our schedules, it’s important that we stay focused and remember all of the tasks that we need to accomplish. Eating certain foods can actually help keep you sharp:

Whole Grains: Whole grains are great – most notably oats. Getting your oats in a not so sweet granola is a great way to eat more whole grains. Whole grains in general contain phytonutrients, folate and B vitamins that boost memory.

Eggs: Eggs are rich in choline, a vitamin-like substance (also plentiful in bacon, nuts, yogurt, chicken and more) which helps promotes memory and brain development. Healthy Fats: Healthy fats help “cushion” the brain; in fact 60 percent of your brain is made up of fat. Salmon is a great source of omega-3 fatty acids, which are beneficial for the brain and eyes. Avocados are another great fat, as well as coconut, flax, chia and hemp seeds.

Berries: Studies show that those with the highest intake of blueberries and/or strawberries demonstrated about one and half to two and half years of delays in cognitive aging such as thinking, remembering, and reasoning. Filtered Water: Dehydration can lead to fatigue, fogginess, and more, so drinking plenty of water is crucial to keeping concentration and energy levels high.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

Essential Oils

Extracted from plants, oils promote health & healing Lately it seems like you can’t view Facebook or Pinterest without seeing posts regarding essential oils and how they can mend almost any ailment. What exactly are they, do they work and how do you use them? There is an abundance of information on the web, but what do you really need to know?

Tiffany is also doTerra sales representative and knows that “the oils do not cure different diseases or colds, they give our bodies the tools to fight at a better capacity. The oils are addicting and with the many different ways to utilize them, they can be used by anyone.”

Essential oils are naturally extracted from roots, leaves and seeds of plants. Many essential oils can be supportive to the immune system, mood, skin, muscles while others can be relaxing, uplifting, enhance clarity of thought and support emotional well-being. They can contain many to several hundred different kinds of molecules, each of which can offer benefits in promoting good health and healing.

Some popular oils and ways to use them are:

Essential Oils can be applied onto skin, diffused in the air, and taken internally. When applied topically they are absorbed easily and carried by the bloodstream within minutes of being applied. When diffusing essential oils it can uplift moods and increase feelings of calmness and well being. Ingesting and using essential oils internally is still debatable. It has been an ongoing argument whether or not internally ingesting oils is beneficial or harmful. There are many different standpoints on the use of essential oils. One particularly worthy of noting is that of Tiffany Pullins, a mother and registered nurse in the Spearfish community. She believes “that knowing alternative ways to staying healthy is absolutely imperative.” She has been using the oils for nearly a year on her children, husband and self, “to share these oils with family and friends has become an enjoyable experience. I have helped many with such things as depression, chronic pain, addictions, common coughs and colds and my favorite, dry lips.” Although modern medicine has yet to include essential oils as healing techniques, Tiffany knows that “oils are being talked about by some physicians. My mother discussed the oils with her doctor at one of her visits and the doctor recommended that she use the cinnamon oil to help control her blood sugar.”

Eucalyptus: Diluted eucalyptus oil is applied directly to the skin for pain and swelling of respiratory tract, joint pain, and nasal stuffiness. It can also be used as an insect repellent. Tea Tree: Is known for its topical antiseptic and anti-fungal treatment or infection-reducing benefits. It also has antibiotic properties and helps aid against aliments such as skin infections, rashes, burns, dandruff and much more. It should be noted that tea tree oil should not be used on babies younger than 6 months or internally by anyone. Lavender: Is often related to the treatment of insomnia and anxiety. It can be used by placing a few drops in the bath, mixing into a lotion or oil and applied topically and by adding to a diffuser. Lavender has been known to relax the mind and body for a more calm and peaceful environment. Peppermint: Peppermint oil is commonly used to aid digestion, reduce nausea and even alleviate some symptoms of irritable bowel syndrome. You can mix a few drops of peppermint into a lotion or oil and rub onto abdomen to aid digestive relief. Note: Experts say you should avoid use on children. Lemon: Has a strong, purifying, citrus scent that is revitalizing and uplifting. It is refreshing in water and may also be used to enhance the flavor of foods. Use 1–2 drops of lemon to remove gum and oil from most surfaces. Frankincense: Has a sweet and warm aroma that is stimulating and elevating to the mind. It has comforting properties that help focus the mind and aid in overcoming stress and

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Essential Oils can be applied onto skin, diffused in the air, and taken internally. When applied topically they are absorbed easily and carried by the bloodstream within minutes of being applied. Diffusing essential oils can uplift moods and increase feelings of calmness and well being. But it is still debatable whether ingesting and using essential oils internally is beneficial or harmful. despair. It is also an important ingredient in skin care products for aging and dry skin. Ways to use Frankincense include placing in a diffuser to enhance mind and spiritual awaking and by also rubbing a drop onto the soles of your feet to alleviate nervous energies. The Risks: The FDA generally sees Essential oils as safe, but they can be toxic when ingested, which is why they’re typically inhaled or applied to the skin. And even then, there can be side effects. As with any treatment plan, before starting it consult your physician. For more information on doTerra essential oils or to purchase visit: www.mydoterra.com/tiffanyepullins

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

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Certified Athletic Trainer There are many athletes that participate in athletics, and many of them have a great advantage over athletes of an older generation. Many of today’s athletes have the ability of working with a Certified Athletic Trainer (ATC). Most thinking that the ATC is the person who tapes ankles and gets water ready for games. This is a very small piece of what an ATC does. An ATC has a 4-year degree and specialized training in injury recognition, rehabilitation, emergency planning and concussion management.

Photo provided by Kristy Eastman with Regional Health

Benefits of a sideline

Trainer Perspective My name is Kristy Eastman and I am the supervising Athletic Trainer for Regional Sports Medicine. I cover Spearfish High School (SHS) full time including 9-12th grade home athletic events and travel with varsity football. I believe the biggest benefit of having an ATC is that injuries are handled quickly and interventions are done to decrease the amount of time an athlete is out of practice/competition. In addition, coaches do not have to deal with injuries but can focus on coaching. But don’t take my word for it; ask one of my high school athletes.

Student Perspective My name is Dylan Reiners and I’m a junior at Spearfish High School. Unfortunately, I have had a few injuries in my high school career already. I believe it is important to have an athletic trainer with our teams, because when I got a concussion last year in a football game, Kristy was the one who diagnosed me. If she hadn’t been there, I might have gone back into the game and hurt myself even more.

Certified Athletic Trainer Kristy Eastman has helped Spearfish High School junior Dylan Reiners manage a few injuries during his high school athletic career. Regional Health offers services such as hers to area schools. In another instance, I injured my thumb during a game and needed assistance to tape it, so I wouldn’t hurt it worse. Without Kristy there I wouldn’t have had the help I needed and probably wouldn’t have been able to play the rest of the game or would have had to play in severe pain. The importance of having an athletic trainer with our teams is significant, and I appreciate the fact that we do.

Coach & Parent Perspective My name is John Reiners, and I’m the head Black Hills State University football coach and father of Dylan Reiners. I feel the role of a sideline ATC is pertinent to all levels of athletics. First, it takes the call out of the coaches’ hands who may want a kid to play

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even though it may not be in the student athlete’s best interest medically. Secondly, with all of the discussion on concussions, having trained medical personnel on the sideline that can evaluate an athlete on their symptoms is critical in this day and age. The last thing would be that having an athletic trainer on the sideline lets everyone do what they are trained to do. Coaches can coach, parents can cheer and the ATC can evaluate injuries. As a parent it is very reassuring to know that my son can get the care, treatment, and evaluation he needs in a fast and efficient manner with having a trained professional on the sideline with him. Submitted by Kristy Eastman MS, ATC

Initiative offers resources for healthy living There is a new resource in the Black Hills for anyone who aspires to live a healthier lifestyle and wants to make changes in their community. Live Well Black Hills is a group of businesses, organizations and individuals who are collaborating on creating strategies for building healthier communities in the Black Hills.

Last year, Live Well Black Hills moved to change the name and expand the reach to the entire Hills area.

It can be so easy for someone to say, “Eat less, move more! Get healthy!” But for a lot of people it is not that simple, and in the spirit of cooperation and community support, Live Well Black Hills will offer ideas, tips, and resources for anyone looking for ways to improve their health and the health of their families. Formerly known as Pioneering Healthier Communities (PHC), Live Well Black Hills is taking a new direction and is rebranding itself. PHC launched in 2005 in Rapid City and focuses on policy and environmental change in communities to promote healthy lifestyles. While the YMCA of Rapid City initiated PHC, PHC is not a YMCA program. Rather, the YMCA of Rapid City serves as convener with area organizations to help improve the health of the community. The group has worked on a variety of projects since approximately 2005. PHC helped to ensure that the Kansas City Street included pedestrian and bike lanes, initiated Rapid City’s first count down traffic lights, partnered with RCAS to begin Walking School Bus, sponsored a Walk, Run & Wheel Healthy Kids Day event, provided volunteers to build the Vickie Powers Memorial Playground and conducted first Walk and Bike Summit for Rapid City.

Live Well Black Hills will kick off their rebrand with The Big Squeeze during February, which is Heart Month. The goal is to capture as many blood pressure readings from our area as possible through clinics, pharmacies, workplaces, and such. The results will be tracked for trends and for education. Live Well Black Hills’ will have five areas of focus, which include Live Well, Work Well, Eat Well, Move Well, and Breathe Well. The goal is to keep the concentration on program, policy, and promotion within the areas of focus. The group will work with communities to make the healthy choice the easy choice in all places where people in the Black Hills live, work, learn, and play. Live Well Black Hills will have a standing meeting the 2nd Friday of every month at YFS Community Room which is located at 120 E. Adams St. at 9 a.m. For information regarding Live Well Black Hills or if you have interest in joining the committee, please contact Sara Hornick at sara@ rcymca.org or by calling the YMCA 718-9622.

Live Well Black Hills will coordinate The Big Squeeze during Heart Month in February with a goal of capturing as many blood pressure readings from the area as possible.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

FitBit Flex

Device wearers can track activity, sleep, food Living a healthy life seems to be all the rage right now, from eating organic and raw to exercising and taking care of your body inside and out. And there are many products on the market to help you achieve your healthy lifestyle goals. I wanted something that would track my activity throughout the day, log what I eat and count calories along with monitor my sleep activity. After much research I found a product that would do everything I want and more. The FitBit Flex was the answer! I have been wearing my FitBit for about 6 months now, and I would recommend it to anyone who is looking to monitor his or her lifestyle. Below you will find a review of the many features the FitBit Flex offers. The FitBit Flex is great at monitoring steps throughout the day. Each step that you take is recorded and sent to your smart phone app. Don’t worry if you don’t have a smart phone since there is a website where you can sync your data. You can set daily step goals that you attempt to achieve each day, which makes it fun to wear and check your progress throughout the day. The advantage to this in my opinion is that you are accountable to your physical activity each day. You are aware of how many steps you have taken and look forward to achieving more steps each day. According to the FitBit website, ‘FitBit users on average take 43% more steps and lose 13 pounds’ more than those who do not wear the tracking device. It also monitors your sleep. I found this especially interesting. When my youngest son was only 6 months old, I found myself having to wake up multiple times throughout the night for feedings. I looked forward to checking how many times my sleep was disturbed throughout the night, how long I was awake and the amount of time I spent restless. Now that I am up less throughout the night, it’s interesting to see how many times I toss and turn throughout the night, and if I really attained the hours of sleep I desired. Tracking steps and monitoring sleep is great, but what makes it even more fun is the fact that you can challenge your

friends that also wear the tracking device. There are four different challenges that you can participate in: Weekend Warrior, Daily Showdown, Workweek Hustle and Goal Day. Each competition is pretty unique, you are either competing over a weekend, a day or Monday through Friday; the goal of daily competition is to encourage you to hit your goal and obtain bragging rights from those you are competing against. Not only is it fun to watch your friends and family get their steps in, but it makes the competitiveness come out of about anyone, which is great for achieving your fitness goals. The last part of the device that really excites me is the food journal. When setting up the FitBit you have the ability to set a weight loss goal. You record your starting weight and desired goal weight and then decide how long you would like to take to achieve that goal. Based on what you input, FitBit will configure a daily caloric intake goal in order to achieve your target weight loss in the desired time frame. After each meal you input what you ate and the database configures the calorie content and displays how many you have left for the day. I have found that this part is incredibly enlightening, knowing how many calories snacks and entrees are allows you to really understand how healthy or unhealthy your diet is and if you should avoid them entirely or thoroughly enjoy them. This has helped to avoid certain foods that I would have otherwise really enjoyed in order to achieve my weight loss goal. Overall I have really enjoyed wearing my FitBit Flex, and I look forward to continuing using it in my fitness journey. There are many other activity trackers on the market, but from my experience the FitBit Flex is one of the most comfortable and less intrusive ones out there. The device is rechargeable and even offers fun features like interchangeable colored bands.

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– Erika Young, Black Hills Living Well

Products we love Stay Hydrated, Hot or Cold The Hydro Flask is a double wall, vacuum insulated stainless steel bottle backed by a lifetime warranty. The sweat-free bottle keeps drinks cold for up to 24 hours and hot for up to 12 hours. The flasks are made of 18/8 stainless steel, BPA free and highly resistant to absorbing odor, taste and bacteria. They are simple to clean, don’t have a liner to scratch and are completely recyclable. There are add-on lids including sliders, sport tops and flip-up straws, as well as a multitude of color choices with a powder coat finish and of course the classic stainless steel look. www.hydroflask.com Hydrate Your Skin, Too! Skin can best heal and protect itself when it is properly hydrated and moisturized, yet winter is a particularly hard season on your skin. The dry air virtually sucks every last drop of moisture from you no matter how diligent you are. Enter CeraVe Moisturizing Cream. Dermatologist recommended, the rich, luxorious cream is available at most drug and department stores, and it increases the skin’s ability to attract, hold and distribute moisture. With CeraVe’s patented MVE® delivery technology, the cream provides a controlled release of essential ceramides and other skin-nurturing and emollient ingredients slowly over time. www.cerave.com

18 in 1 Magical Castile Soap Dr. Bronner’s 18 in 1 magic castile soap is a certified fair trade product that is a must have product in homes that are looking for a more organic and chemicalfree way of keeping yourself clean. This soap comes in eight different scents and claims to have over 18 uses, including shampoo, shaving cream, laundry detergent, clearing congestion, toothpaste, body wash, deodorant, household cleaner, and much more. If you have an interest in making your own cleaning products at home, this soap is a must have staple in your home. A little goes a long way and there are so many great recipes to be found on the Internet that you can make. For more information and where to find Dr. Bronner’s Magic Soap, check: www.drbronner.com

Superior Plaque Removal The Sonicare Plaque Control Electric Toothbrush provides better plaque removal and access to back teeth than a manual toothbrush. Brushing twice a day, every day, with this brush can help reduce cavities, gingivitis and bad breath. The patented sonic technology creates a unique, dynamic cleaning action that drives fluid deep between teeth and along the gumline for a thorough-yet-gentle clean. The gentle motion of the toothbrush is safe for dental work, including orthodontics, implants and veneers, so you can brush without worry. The toothbrush comes with a Smartimer to help you meet the dentist-recommended brushing time of two minutes. www.sonicare.com www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

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Is all that pain necessary?

Physical Therapist offers tips to minimize foot, ankle discomfort Does foot and ankle pain limit your recreational activities? Do you wake up in the next morning after your outing afraid to get out of bed knowing your feet are going to hurt? Foot and ankle, pain can significantly reduce the fun factor of your activities. You may be able to decrease some these pains with proper selection of footwear and specific exercises for ankle and foot strengthening. Footwear – If you have foot or ankle pain choosing footwear involves more than picking the right color and size. Here are some key attributes to appropriate foot wear. A Shoe with Sole – Look for a firm midsole. Firm midsoles help reduce over pronation (when your foot rolls inward each time your foot hits the ground) a common contributor of foot, ankle and knee pain. If the inside upper of your shoe leans inward without your foot inside the shoe you may have over pronation. The back of the outsole should be wider than the heel counter. This will add stability to the shoe on the ground.

A simple change in footwear and a consistent, targeted strengthening and stretching program can increase the fun factor of your recreational activities and decrease all that unnecessary pain.

ic (one that is molded to fit your foot) fabricated for you). You can have this done at a physical therapy or podiatrist office. “After two knee surgeries, these orthotics inserts have helped not only my knee but my ability to walk and run. I am so grateful to have them,” said Regional Rehabilitation patient Taffy Anderson.

Orthotics – Shoe orthotics (molded inserts) can help ease foot and ankle pain by holding the foot in neutral position, reducing excessive inward rotation (pronation). Orthotics gives support to the medial arch of the foot.

Strengthening – Specific exercises for the foot ankle and hip can promote a neutral alignment the entire lower extremity and decrease pain. Ankle exercise that strengthen the inversion (inward rotation), eversion (outward rotation), plantar flexion (downward push and dorsiflexion (upward pull), will help to support the ankle in a neutral pain free position during activity.

Store bought orthotics may provide sufficient support providing your foot has a relatively average shape. For a more complicated foot shape and pain you may need to have a custom orthot-

Strengthening of the hip stabilizers is geared toward improving the function of the pelvis and hip regions to correct faulty movement patterns. These exercises target the gluteus medius,

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gluteus maximus, hip rotators and core muscles. Stretching of muscles that are tight in these regions can provide another component to decreasing pain. A simple change in footwear and a consistent, targeted strengthening and stretching program can increase the FUN FACTOR of your recreational activities and decrease all that unnecessary pain. Submitted by James Wise, MSPT, Regional Rehabilitation, Spearfish, SD

Recommended Reads: Good Health, Good Life: 12 Keys to Enjoying Physical and Spiritual Wellness by Joyce Meyer

Meeting the demands of your busy life may leave little time for you to focus on maintaining your personal well-being. But it is important to remember that each part of you – mind, body, and emotions – serves a purpose in God’s exciting plan for your future. Embracing a healthier lifestyle will help you fully experience all the good things He has in store for you. Joyce Meyer, #1 New York Times bestselling author, understands that modern life is hectic and has created a practical plan for achieving good health, one day at a time. Her easy-touse 12-Key Plan for Good Health will help you develop life-changing habits for a healthier lifestyle, no matter what your current level of health. By following her simple, yet effective tips on eating, exercise, rest, and stress management, you will unlock a new level of well-being, empowering you to live the fulfilling life you were meant to lead.

Mindfulness: Mindfulness for Beginners – How to Live in the Moment, Stress and Worry Free in a Constant State of Peace and Happiness by Yesenia Chavan Don’t let life just happen to you! Use mindfulness to create a life of peace and happiness that you love! This Kindle-only book will teach you how to be mindful, how to use mindfulness techniques to quiet your mind and how to practice mindfulness every day in order to gain control of your life. If you want to change your life, you can only do that in the present moment by the thoughts you choose to think. If you can develop the habit of practicing mindfulness for only a few minutes each day you can achieve amazing results in your life! Mindfulness is an elevated state of being that enables you to rise above your circumstances and experience joy. As you experience joy, you attract health, finances, abundance and a slew of other wonderful things into your life.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

Try These Recipes to Stay Warm & Full

Hamburger Cabbage Soup An easy soup to prepare and simmer on your stove top or in your crockpot. Ingredients: 1 1/2 lbs. ground beef 1 cup finely chopped onion 2 cups peeled and cubed potatoes 2 cups chopped carrots 2 cups chopped celery 1/2 head of green cabbage, chopped 1/2 cup uncooked rice 2 beef boullion cubes 1/2 tsp. basil 1/2 tsp. thyme

Total Recipe Time: 1 hour or 4-6 hours | Makes 12 servings 2 bay leaves 2 15-oz. cans diced tomatoes 32 oz. of tomato juice 9 cups of water Cooking Instructions 1. Brown the burger and add onion until clear. 2. Combine all ingredients in large stockpot for stove top cooking or large crockpot. Bring to a boil and simmer for 30 minutes on stove top or cook for 4-6 hours in crockpot. If you prefer cabbage or other vegetables to be crunchy and not so soft, add these items to the mixture later in the cooking process. Serve immediately.

28 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

Spinach Sausage Keep Me Warm Soup

Total Recipe Time: 4-6 hours | Makes 6 servings

Looking for a way to warm up during the blistery cold winter? Look no further, this soup is designed for anyone looking for a little flavor of warmth. Ingredients: 1 pound ground sausage (cooked, grease drained) 1 cup sliced carrots 1 cup chopped celery 1 white onion chopped 2 cups baby spinach 4-5 small russet potatoes cut into bite size pieces 32 ounce beef broth

Seasoning: 1 tablespoon garlic 1 teaspoon salt and pepper Freshly grated Parmesan cheese (as much/little as desired) Cooking Instructions Combine all ingredients and spices (except for Parmesan) in large capacity crock pot. Set on low and cook for 4-6 hours. Garnish with freshly grated Parmesan when serving.

Creamy Potato and Ham Soup

Total Recipe Time: 45 minutes | Makes 8 servings

A hearty, easy soup thatâ€™s ready in 45 minutes. Perfect for using up leftover ham. Ingredients: 3 1/2 cups peeled and diced potatoes 1/3 cup diced celery 1/3 cup finely chopped onion 3/4 cup diced cooked ham 3 1/4 cups water 2 tablespoons chicken bouillon granules 1/2 teaspoon salt, or to taste 1 teaspoon ground white or black pepper, or to taste 5 tablespoons butter 5 tablespoons all-purpose flour 2 cups milk

Cooking Instructions 1. Combine the potatoes, celery, onion, ham and water in a stockpot. Bring to a boil, then cook over medium heat until potatoes are tender, about 10 to 15 minutes. Stir in the chicken bouillon, salt and pepper. 2. In a separate saucepan, melt butter over medium-low heat. Whisk in flour with a fork, and cook, stirring constantly until thick, about 1 minute. Slowly stir in milk as not to allow lumps to form until all of the milk has been added. Continue stirring over medium-low heat until thick, 4 to 5 minutes. 3. Stir the milk mixture into the stockpot, and cook soup until heated through. Serve immediately.

Broccoli Cheese Soup

Total Recipe Time: 40 minutes | Makes 12 servings

Delightfully creamy and child pleasing broccoli and cheese soup that the whole family will enjoy. Ingredients: 1/2 cup butter 1 onion, chopped 1 (16 ounce) package frozen chopped broccoli 4 (14.5 ounce) cans chicken broth 1 (1 pound) loaf processed cheese food, cubed 2 cups milk 1 tablespoon garlic powder 2/3 cup cornstarch 1 cup water

Cooking Instructions 1. In a stockpot, melt butter over medium heat. Cook onion in butter until softened. Stir in broccoli, and cover with chicken broth. Simmer until broccoli is tender, 10 to 15 minutes. 2. Reduce heat, and stir in cheese cubes until melted. Mix in milk and garlic powder. 3. In a small bowl, stir cornstarch into water until dissolved. Stir into soup; cook, stirring frequently, until thick.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

Gliding on Ice Area offers many skating options Rapid City

The Black Hills area has many attractions and recreational activities to offer during the winter months. There’s snowmobiling, skiing/snowboarding, snowshoeing, and many others to enjoy. One other family fun winter activity to try during the cold this year is ice-skating at the many area ice rinks. The local communities of the Black Hills offer many places to ice-skate.

Rapid City offers both indoor and outdoor ice skating facilities. Roosevelt Park Ice Arena is the area’s only indoor rink. Offering day passes, season passes, punch cards, group rates, and skate rentals it has everything you need to have a family day of ice-skating. Along with ice-skating, they also offer both youth and adult hockey. The Roosevelt rink is open year round. Visit www. rcgov.org for more information on the Roosevelt Park Ice Arena. Rapid City’s second ice skating option is outdoors in Main Street Square downtown. The Main Street Square ice rink offers rentals and group rates, as well. A fun, family environment for all ages, the rink features themed skating parties throughout the season. Visit www.mainstreetsquarers.com for more information regarding the themed ice skating parties or other details.

The Main Street Square ice rink downtown is a fun, family environment for all ages. Rapid City also offers a seasonal/low maintenance outdoor rink free for use in Wilson Park, but no rentals are offered there. This winter when you are looking for something new to get the family out of the house, remember to try these local ice-skating rinks. Any of these rinks can make for a great family outing this winter.

Spearfish

• Spearfish City Camp Ground • Seasonal/Low Maintenance • Free for use • No rentals available

Belle Fourche

• Weyler Park • Seasonal/Low Maintenance • Free for use • No rentals available

Photos by CJ Yushta Photography

Spearfish has a low maintained ice rink in the Spearfish City Campground. It is free to use, but does not offer skate rentals. If you have your own skates, this is a great place to head any time of the day. It also offers a fire pit for your enjoyment (providing your own wood is necessary). Belle Fourche has a similar ice-skating rink located in Weyler Park. The rink is also free for use but does not offer skate rentals, either.

• Roosevelt Ice Rink www.rcgov.org • Indoor and Open Year Round • Rental: $3.00 • Day Rate: $5.00 • Main Street Square www.mainstreetsquarerc.com • Outdoor and Seasonal • Rental: $3.00 • Day Rate: $5.00 • Wilson Park • Seasonal/Low Maintenance • Free for use • No rentals available

The Main Street Square ice rink offers skate rentals and group rates. The rink also features themed skating parties throughout the season. Visit www.mainstreetsquarerc.com for details.

30 Black Hills Living Well Winter/Spring 2015 | www.BHLivingWell.com

Variety Helps Increase Veggie Intake People eat more vegetables when they are served a variety of veggies than when they are served any single type – even the most preferred one, according to a study from Penn State University. The study, which looked at 66 participants, found that filling half the plate with three different vegetables increased vegetable intake in both men and women by more than one half serving. “The new dietary guidelines suggest that we fill half our plates with fruits and vegetables, and we can meet the challenge of getting people to eat that way by offering a variety of fruits and vegetables and reducing portions of meat and starch,” says Dr. Barbara Rolls, study co-author and author of The Ultimate Volumetrics Diet. Rolls says retailers are in an excellent position to help convey this message of increased vegetable variety to consumers. Doing tastings of different fruits and vegetables, and presenting them in different ways, can get people excited about healthier eating and also introduce children to fruits and vegetables they may not have experienced before. She believes healthy eating incentives are a good tactic too.

“The new dietary guidelines suggest that we fill half our plates with fruits and vegetables, and we can meet the challenge of getting people to eat that way by offering a variety of fruits and vegetables and reducing portions of meat and starch.” – Dr. Barbara Rolls

“We need more creative ideas to get people to eat their vegetables. Variety is key, but I’d like to see rewards for consumers who eat healthy.” As one example, she suggests why not offer points toward healthy foods based on previous healthy food purchases? “We have rewards cards for lots of other things, so having one for healthy eating would be a nice addition to the shopping experience,” says Rolls. Rolls is planning future studies to focus more closely on specific strategies to get children to eat more vegetables. These research results were published in the August issue of the Journal of the Academy of Nutrition and Dietetics.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2015

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