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Get peace of mind ASAP With ASAP, you don’t have to worry about unexpected furnace, water heater and A/C repair bills.

or by calling 800-742-8948.

2 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

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Letter from the Publisher Dear Reader, There are many things to consider when it comes to living a healthy lifestyle. From our physical weight to our mental health, from the foods we eat to our genetics – it all plays a role. And often times, these things all influence each other, as well.

Volume 4 • Issue 1 Published by:

132 W. Hudson Street Spearfish, SD 57783 www.chickencreek.net Dee Sleep | Owner & Publisher 605.722.7028 dee.sleep@chickencreek.net Staff:

It's important to keep tabs on the current state of our health and wellbeing and to work to improve things for the future. That's how we can improve our quality of life and also hopefully lengthen our life span.

Dee Sleep, Publisher

In this issue, we cover such topics as ways that could help stop the onset of Type 2 diabetes, how much water is enough to be drinking each day, and what to watch for in the ingredient list when monitoring sugar intake. A physican debunks the myths regarding the influenza vaccine, and we learn about accupuncture as an effective, conservative, ancient Chinese method for relieving pain. The goal of the editorial content is to encourage a pro-active approach which focuses on prevention. 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!

Erika Young | Associate Black Hills Living Well is published annually by Chicken Creek Communications, LLC and is distributed through UPSP Every Door Direct Mail services and its advertisers. For advertising information, questions or comments, contact Chicken Creek Communications at 605.722.7028 or dee.sleep@chickencreek.net. © Copyright 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

Dee Sleep, Publisher

Make Your Business Heard! 01. Graphic Design 04. Writing 02. Marketing 05. Consulting 03. Publication 06. Website Design

Our Business is Growing Your Business! Dee Sleep

132 W. Hudson | Spearfish, SD 605.722.7028 | 605.641.2590 www.chickencreek.net www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Get a Snapshot of Your Health at the

Optimist Home Show & Health Fair Health Fair Sponsored by:

March 5 - 6, 2016 Get Your Results & Get Your Blood Drawn Action Plan at the at one of these locations:

S T E P

Belle Fourche • Sat., Jan. 9 • 9 a.m. to Noon Belle Fourche Rec Center • 1111 National St.

●

Rapid City • Sat., Feb. 13 • 8 a.m. to Noon HealthSource of Rapid City 325 Omaha St., Ste. #5, Tuscany Square

2 Community Health Fair

●

Deadwood • Mon., Feb. 15 • 8-10 a.m. Deadwood Rec Center • 105 Sherman St.

ONLY $45

●

Sturgis • Wed., Feb. 17 • 8-10 a.m. Sturgis Community Center • 1401 Lazelle St.

●

Spearﬁsh • Thur., Feb. 18 • 8 a.m.-Noon & Sat., Feb. 20 • 8 a.m.-Noon HealthSource of Spearfish • 138 E. Hudson St.

●

Save

*as c

During Annual Optimist Home Show

March 5, 2016 • 9 a.m. - 5 p.m. March 6, 2016 • 10 a.m. - 4 p.m. YOUNG CENTER ON CAMPUS OF BLACK HILLS STATE UNIVERSITY Health Fair Booths:

$700

ompa visit a red to a d o nd la b fee ctor s

Chiropractic, Optometry, Dermatology, Orthopedics, and numerous other healthcare industries

*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: • • • • • • •

$45

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

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!

138 E. Hudson St., Spearfish, SD 57783 • 325 Omaha St., Ste. #5 (Tuscany Square), Rapid City, SD 57701

4 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

LETTER FROM THE PUBLISHER

2016 BLACK HILLS EVENTS CALENDAR

WHAT IS DIABETES? Educators Help Patients Manage Causes, Symptoms of Disease

ACUPUNCTURE CHANGES LIVES Relieving Pain One Needle at a Time

PHYSICIAN ADDRESSES MYTHS OF INFLUENZA VACCINE Guest Opinion By David Klocke, M.D., MHA, FACP, Regional Health Chief Medical Officer

GMO'S – IT'S COMPLICATED The Other Side of Genetically Modified Organisms

45 SNEAKY NAMES FOR SUGAR

SPICE UP YOUR WORKOUT ROUTINE WITH AN APP!

SNOW TIRES HELP DRIVERS 'GET A GRIP'

MOST COMMON BENEFITS OF APPLE CIDER VINEGAR

WATER – HOW MUCH IS ENOUGH? Drinking Great Tasting Water Makes It Easier!

SLOW COOKER SAFETY & RECIPES

LIVING A VIBRANT LIFE WITH YOGA

MEASURE YOUR HEALTH TO IMPROVE IT

PREPARED OR NOT – LIFE HAPPENS! Supplemental Insurance Offers Protection

Akela Spa........................................................................ 18 Anke’s Bakery.................................................................... 2 Bay Leaf Café.................................................................... 2 Black Hills Power.............................................................. 2 Black Hills Vacation Homes............................................. 22 Chicken Creek Communications........................................ 3 Dana Dental Arts............................................................. 29 David M. Dorsett Home..................................................... 9 Dorcie Johner – ReMax................................................... 22 Family Heritage Insurance............................................... 26

Flok Loyalty App.............................................................. 24 HealthSource Chiropractic & Progressive Rehab.............. 4 J & K Inspections.............................................................. 2 Jeff the Handyman Can..................................................... 2 Mack’s Auto Body............................................................. 2 Nehl Dental .................................................................... 27 Nelson Chiropractic......................................................... 13 Regional Health..................................................Back Cover Spearfish Community Coalition....................................... 26 Spearfish Rec & Aquatic Center...................................... 26 Superior Service............................................................. 23 Vibrant Life Yoga & Pilates.............................................. 23

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

2016 Black Hills Events January

March

June

Snowshoe Hike, Mickelson Trail (TBD) 9 Game Lodge Snowshoe Hike, Peter Norbeck Visitor Center, Custer State Park 16 Resolution Run (5K), Spearfish 22-23 Snocross Deadwood Shootout, Deadwood 23 Annual Lunar Run, Terry Peak Ski Area

February

April

Snowshoe Walk in the Park, Mickelson Trail 12-14 Northern Plains Ultimate Outdoor Expo, Rapid City, Civic Center 13 Valentine’s Lover’s Leap Snowshoe Hike, Custer State Park 13 Cupid’s Arrow Run (5K), Spearfish 18 National Parks Fee Free Day

Sylvan Lake Snowshoe Hike, Sylvan Lake 5-6 Spearfish Optimist Home Show & Community Health Fair, Spearfish 12 Leprechaun Run (5K), Spearfish 13-15 National Parks Fee Free Weekend 19 28 Below Winter Bike & Snowshoe Race, Spearfish Canyon

16 22

Day of Excellence, Rapid City, Civic Center Bunny Run (5K), Spearfish Earth Day Celebration, Main Street Square, Rapid City

May 7 14

WorkWell Wellness Summit, Rapid City March for Babies, Rapid City

6 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

National Trails Day, Throughout the Black Hills 4-5 Volksmarch, Crazy Horse Memorial, Custer 5 Mickelson Trail Marathon, Deadwood 11 Gold Rush Gravel Grinder, Spearfish City Park 24-26 Black Hills 100, Sturgis For more information or to add an event to the calendar, visit www.bhlivingwell.com.

2016 Blood Draw and Health Fair January 9

Belle Fourche Blood Draw Belle Fourche Rec Center 111 National Street 9 a.m.-Noon

February 13

15 17

Rapid City Blood Draw HealthSource of Rapid City 325 Omaha St.,, Ste. #5 (Tuscany Square), 8 a.m.-Noon Deadwood Blood Draw Deadwood Rec Center 105 Sherman St., 8-10 a.m. Sturgis Blood Draw Sturgis Community Center 1401 Lazelle St., 8-10 a.m.

Spearfish Blood Draw HealthSource of Spearfish 138 E. Hudson St. 8 a.m.-Noon Spearfish Blood Draw HealthSource of Spearfish 138 E. Hudson St. 8 a.m.-Noon

March 5-6 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 2016

What is Diabetes? Educators Help Patients Manage Causes, Symptoms of Disease By Deb Winter, RN, CDE Queen City Regional Medical Clinic Diabetes Education Program Manager, Spearfish, S.D. There is a high incidence of diabetes in western South Dakota. Many times when people first learn they have diabetes, they know very little about what it is or what it means for them. The first few appointments with a doctor are filled with a lot of information: when to test blood sugar levels, what foods to avoid, and what medication(s) to take. It can be very overwhelming and it can be difficult for patients to remember later on what was said. It is important for those with diabetes to understand what diabetes is and how to take care of themselves to avoid problems later on. This is where diabetes education comes in. As a certified diabetes educator, I help patients better understand what diabetes is, how it affects their health and what they can do on a daily basis to manage their diabetes. Diabetes is a condition that affects how the body uses blood sugar, also called blood glucose. Glucose is the main source of energy for the body’s cells in muscles and tissues. If the body overproduces glucose, it can negatively affect one’s health. When educating patients about diabetes, we usually begin by talking to them about glucose. Our bodies get the needed source of energy from the foods we eat and from glucose stored in the liver. After eating, our bodies break down food and the sugar enters our bloodstream. Sugar must then enter our cells to provide energy. Sugar can only enter our cells with the help of insulin, a hormone. When we eat, the pancreas produces insulin. If the pancreas does not produce enough insulin, or if the cells are resistant and do not let the sugar in, it can result in too much sugar in the blood. Our liver stores extra glucose and when we don’t eat for a while, our bodies release it to help keep a normal amount in the blood. If there is not enough insulin, the liver can release too much glucose which can result in high glucose levels.

Symptoms of diabetes might include: n Increased thirst n Frequent urination n Extreme hunger n Weight loss without a good explanation n Feeling very tired much of the time n Sudden vision changes or blurry vision n Sores that are slow to heal n Very dry skin n Tingling or numbness in hands or feet n More infections than usual Diabetes is treated with healthy eating, exercise, home blood glucose testing, oral medications and/or insulin or other injectable diabetes medications. It is important to remember diabetes is a chronic disease, meaning it won’t go away. That is why it is so important for people with diabetes learn as much as possible to keep their glucose levels under control and reduce risk for complications. Those with diabetes should find out if there is a diabetes educator in their community, or a nearby community, and contact them. Diabetes educators will take the time to explain the disease and how to take good care of oneself. Managing diabetes is mostly up to each person. But they don’t have to go it alone. A diabetes health care team will work with each patient to create a management plan that works for them. Good ongoing support is key to success. Regional Health currently offers education in the Custer, Rapid City, Sturgis, Lead/Deadwood and Spearfish communities. Those with questions about diabetes, or education opportunities in their area, should consult their physician or nearest health care provider.

8 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

Tips to Prevent Diabetes

Quick Facts What is type 1 diabetes?

In Type 1 diabetes, the body's immune system destroys the cells that release insulin, eventually eliminating insulin production from the body. Without insulin, cells cannot absorb sugar (glucose), which they need to produce energy.

What is type 2 diabetes?

Type 2 diabetes is a disease caused by having too much sugar in our blood. The sugar in blood is called glucose, pronounced GLUE-kose. Type 2 diabetes accounts for the vast majority of people who have diabetes â€“ 90 to 95 out of 100 people.

How do we get glucose?

We get glucose from the food we eat. Our body breaks down all the sugar and starch we eat into glucose. Glucose is the basic fuel for the cells in our body.

How do we get too much glucose in our blood?

Normally our bodies use a hormone called insulin to carry the glucose in our blood to the other cells in our body. The amount of glucose in our blood can get too high for two reasons: 1) our body does not have enough insulin or 2) our body does not use insulin properly.

What happens when glucose in our blood is too high?

The glucose builds up in the bood instead of going into the cells, and we get diabetes. Diabetes can damage many parts of the body, including the heart, eyes, kidneys and nerves.

How can we prevent the onset of type 2 diabetes?

Making lifestyle changes and participating in a lifestyle intervention program to lose some weight and become more active can prevent diabetes. www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Acupuncture

Relieving Pain One “Something new comes to me every single day. I am always amazed at how I’m able to use these small needles to change my patients lives.”

By Dee Sleep BH Living Well Publisher As a competitive high school athlete, Devon Nelson suffered from serious shin splints, and her chiropractor treated her with acupuncture. “Within a couple of weeks, I was back on the track with virtually no pain,” Nelson said. “I went on to run Division I track with no recurrence.” Acupuncture is actually what brought Nelson to Chiropractic School, where she picked up the extra certification. A little over a year ago, Devon and her husband Bjorn Nelson, joined Bjorn’s father, John Nelson, in his 40-year practice at Nelson Chiropractic. Acupuncture has been used for thousands of years, and the Chinese continue to use it as their primary form of medicine. It fits well with the primary underlying goal of chiropractic care to achieve optimum health and avoid invasive treatments, such as medications and surgery. “Not only do I think it’s so valuable to have your spine functionally aligned, but it’s also valuable to balance your entire body system with acupuncture,” Nelson said. “It’s easy to put them together, because they go so well together.”

Common Treatments Most commonly, Nelson treats the lower back, headaches and neck pain with acupuncture. But she said she has used acupuncture to treat many issues including hormonal imbalance such as a lack of menstrual cycle and hot flashes. Nelson has also treated insomnia, and she has used her needles to induce labor. She has successfully treated many forms of neuropathy, as well, including diabetic, lumbar radiculopathy and carpal tunnel using acupuncture. “I have actually saved a couple of patients from carpal tunnel surgery,” Nelson said. “They were considering surgery, but after four visits they have no more tingling. It’s very rewarding to know that I have saved patients from that invasive procedure and the resulting recovery time, with an all-natural approach.”

– Devon Nelson

Nelson Chiropractic

Kim Crosswait of Spearfish received acupuncture treatments from Nelson for the carpal tunnel symptoms she developed after completing a home improvement project. “I was really pleased and impressed with the benefits that I got from it,” Crosswait said. “I noticed after a couple of treatments that it was really improving.” Crosswait, a physical therapist in Spearfish, believes the positive results she experienced were achieved through the combination of strategies she used including stretches, exercises and wearing a splint, in addition to the acupuncture. “I used acupuncture as another tool to help the healing process, so that I didn’t need to have surgery or get more injections,” she said.

How It Works There are over 400 points in the body with specific points targeted for specific conditions, Nelson explained. Needles are inserted directly into the muscles, breaking up muscle adhesions and scar tissue. Acupuncture stimulates the nervous system, which sends impulses back to the brain,

10 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

Changes Lives

e Needle at a Time increasing a patient’s tolerance for pain. It also helps draw blood and healing to the area, which helps balance energy or “Chi” in the body. Nelson’s typical treatment involves 20 to 40 needles, which are left in place for about 20 minutes. “It doesn’t hurt,” she emphasized. “It’s a small prick, nothing worse than a shot or getting a tattoo. People are sometimes nervous when they come in, but you don’t typically feel the needle; they are extremely thin.” And treatments can actually be relaxing. “My patients tell me all the time how relaxed they feel during a treatment,” she said. “It’s encouraged to almost reach your moment of Zen.” And while Nelson isn’t surprised when patients experience relief from the symptoms for which they are being treated, she said sometimes the results go deeper. “The thing that surprises me most about acupuncture is that after treatments – even for something specific like elbow pain – a patient will come back to me and say ‘Wow, that really made me feel much more stable in terms of my emotions, as well.’”

VA & Other Referrals Nelson said she is getting lots of patient referrals – some word of mouth by patients and some from medical doctors. The Veteran’s Administration, for example, is starting to recognize acupuncture as an important treatment, and they are covering it financially, she said. “I typically ask patients to give me about four visits to see if it can make a difference,” Nelson said. “Most of my patients start seeing results after just one, two or

maybe even three visits. They are completely amazed by it, and sometimes, so am I.” Following treatment, patients are told to monitor themselves and to come back when symptoms return. “Some patients don’t need recurring treatments,” Nelson said. “You don’t necessarily need this for the rest of your life.”

Conservative Option Mark Speirs, a house painter from Deadwood, received acupuncture treatments from Nelson to alleviate lower back/sciatic nerve pain. “After three sessions, I have not had to return,” Speirs said. “I did get relief, and I felt that it was quite successful for me.” While Speirs doesn’t believe in a magic bullet, he does believe the acupuncture, along with the other exercises and physical therapy he was doing, enabled him to forgo surgery. “I worked hard at the idea that I was not going to have back surgery,” Speirs said. “I took an alternative course of rest and therapy. It’s called conservative therapy, and I’ve achieved very good results.” Those positive results are what motivate Nelson. “Something new comes in to me every single day,” she said. “I am always amazed at how I’m able to use these small needles to change my patients lives.”

“I used acupuncture as another tool to help the healing process, so that I didn’t need to have surgery or get more injections.” – Kim Crosswait

Spearfish Physical Therapist

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Snow Tires Help Drivers ‘Get a Grip’ By Dee Sleep BH Living Well Publisher With an average annual snowfall of over 3 feet in the foothills and almost six feet in the hills, Black Hills drivers must be prepared and adjust for winter driving conditions. Studies have show that people radically underestimate grip on dry roads, and they radically overestimate it in the snow. Each time a driver exceeds the “grip limit” could be an accident waiting to happen. Tony Kemp at Tim’s Tires in Spearfish says drivers should seriously consider winter tires. “With top-quality winter tires you’re no longer at the mercy of the weather or drivers around you,” Kemp said. Further, today’s quality winter tires perform almost as well as regular all-season tires on dry roads or in the rain. The tread rubber on winter tires is designed to excel when the ambient

temperature drops below about 40 degrees Fahrenheit. Tire engineers call it “glass transition temperature.” As the thermometer falls, normal rubber stops being pliable. The rubber on winter tires, however, is designed to maintain its flexible properties, even at incredibly cold temperatures. While the tread life of winter tires has improved dramatically, it’s not smart to wear out their rubber in hot months. Snow tires should be installed when you can see your breath in daytime. “Generally, install winter tires around Thanksgiving and take them off at tax time,” Kemp said. And winter tires should be replaced well before you’d consider retiring conventional tires. When winter tires reach 5/32-inch deep tread, they may look barely worn, but they aren’t gripping much snow anymore. Do not rely on the “penny test” used to see if all-season tires have less than 2/32-inch deep tread when assessing winter tires. Perhaps one of the biggest drawbacks regarding snow

tires is storage. But if you purchase tires locally, such as at Tim’s Tires in Spearfish, they will store your extra set of tires for you.

Other Winter Vehicle Maintenance Tips n Antifreeze – Be sure you are using at least a 50/50 mix with water for temperatures to 35 degrees below zero. n Fan and Defrost – Make sure the air coming from your blower fans is moving freely and heated to at least 150 degrees for efficient defrosting of windows and heating of the vehicles interior. n Wiper Blades – Check for tears or rubber pulling away. n Battery – Consider the age of your battery and check for corrosion. Most batteries last about four to six years.

“Generally, install winter tires around Thanksgiving and take them off at tax time.” – Tony Kemp

Tim’s Tires/Superior Service of Spearfish

12 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

Most common benefits of

Apple Cider Vinegar • Reduces acid reflux • Remedies coughs and colds • Helps protect against diabetes • Lowers cholesterol • Gets rid of dandruff • Fights acne • Treats athlete’s foot • Eliminates Candida (yeast) • Aids in weight loss • Great for oral care used as a mouth wash diluted in water • Reduces eczema symptoms • Helps reduce the symptoms and protect against arthritis

How to use apple cider vinegar Apple cider vinegar is most commonly taken orally. Many people usually do a single shot in a full shot glass or something relatively close to this amount. Unfortunately, apple cider vinegar contains a high concentration of acid, which can create a burning sensation in the throat when swallowing.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Living a Vibrant Life with

Yoga By Molly Barari Contributor

ost people probably already know that the practice of yoga includes physical movement. They may have heard the terms “sun salutation” – which is a sequence of flowing poses – or “savasana” (sha-vas-ahna), where yogis lay for several minutes to rest after practice. What many don’t know is that asanas – the poses which comprise a typical yoga practice – are only one of the eight limbs of yoga. Most yoga classes include a mixture of movement and pranayama, breathing exercises that stimulate and control the flow of prana (energy) in the body. The other six limbs of yoga address concepts like morality; personal observances; controlling the senses; cultivating inner perceptual awareness; single-pointed focus; meditation; and ultimate bliss and enlightenment. As complex as the practice of yoga is, it boils down to this simple truth: Yoga is a practice which integrates the whole being – mind, body and spirit. With every posture and every breath, yoga helps connect practitioners to their true essence. Yogis learn to be in the moment and to take the practice’s lessons far beyond the mat. A common misconception about yoga is only lithe dancers, conditioned athletes, and people who can bend like pretzels can enjoy the practice. “That couldn’t be further from the truth,” said Jillian Anawaty, devoted student of yoga and owner of Vibrant Life Yoga & Pilates, located at 1002 Jackson Boulevard in Rapid City. “Anyone

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who can breathe can do yoga. It’s available to people of all shapes, sizes, and abilities. Yoga is about finding deep joy and feeling at home in our bodies. It’s about embracing life’s many facets.” Vibrant Life’s yoga classes are designed so that both beginners and experienced students can practice, as modifications are always offered. Ultimately, students can choose how and what poses and practices they wish to engage. “Our instructors encourage students to explore their true expression and breath in any given pose,” said Anawaty. Embracing the holistic and community aspects of yoga is important to Anawaty. She strives to make Vibrant Life a yoga studio that is open, welcoming, and nurturing – an environment where there is room for experimentation and play while engaging the depth of being. In addition to its regular schedule class schedule, Vibrant Life holds many special events and workshops. Among other regular delights, you will find unique offerings like candlelight yoga, prana dance parties, singing bowl meditation, kirtan, hula-hoop fitness, couples yoga, and special beginner series which flow through the monthly schedules at Vibrant Life. The studio also hosts essential oil and Emotional Release therapy, nutrition programs and its yoga book club. “Vibrant Life’s classes are a lot of fun,” said yoga practitioner Scott Semerad. “Jillian’s positive attitude and sense of humor are contagious. I enjoy the special classes and events the most. Jillian goes above and beyond to host unique opportunities for yogis in the Black Hills.” One such unique aspect of Vibrant Life is that the studio sets seasonal focus themes. “Our autumn themes are inspired by this season of change, transition and letting go. Fall is a time which calls for nurturing. To honor our connectedness to natural rhythms, we’re focusing on grounding, oneness and contentment,” said Anawaty.

Other themes are centered on chakras, shifting energy, opening the heart, and strengthening the core. A constant theme at Vibrant Life is to maximize the positive energy at the studio by fostering individual growth. “The aim of yoga as I understand it is to personally connect with our highest and greatest good (always within and without) and then also to honor each individual’s path. As yoga teachers, we encourage fellow journeyers to connect with the spark that is most vital and true within them. Tapping into this current of love, bringing it into embodied experience and inevitably radiating it right back into the community. It’s a ripple effect,” she said. Vibrant Life has six to eight regular teachers with various backgrounds and trainings, and guest teachers often drop in for special programs. The studio also offers private one-onone sessions ranging from gentle therapeutic yoga to customized workouts. “There are so many beautiful offerings at Vibrant Life, and in the local yoga community as a whole. We invite people to try it on and see what fits,” said Anawaty. Yoga enthusiast Kelly McCormick said, “I love how yoga alleviates my stress and produces relaxation. With the variety of practices and teachers at Vibrant Life, I have everything I need here in Rapid City.” People who are interested in trying yoga can contact Vibrant Life at (605) 939-0299 or find out more online at www.vibrantlifesd.com. Vibrant Life offers a variety of payment options, too, including monthly unlimited, a punchcard, and newbie options. Namaste.

Common Yoga Terms – Defined: OM

– Om is the symbol for the sound of creation which never ceases. In its vibrations everything is contained. Om is a wonderful tool for concentration which leads to meditation. Many people of different beliefs practice the chanting of om to experience peace, tranquility, and to connect with the higher wisdom of creation.

NAMASTE

– I honor the place in you in which the entire universe dwells. I honor the place in you where love, truth, light and peace dwell. When you are in that place in you, and I am in that place in me, we are one.

CHAKRA

Jillian Anawaty and Carly Messner pose in front of Vibrant Life Yoga & Pilates in Rapid City.

– Powerful energetic centers in the human body concentrated with the life force, prana, and keen spiritual essence.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Measure Your To Improve It! Assessing Pain

By Dee Sleep BH Living Well Publisher If you had a tool that could predict and help prevent injuries or pain within your family or business, would you use it? HealthSource of Spearfish and Rapid City offers such a tool. The clinics use a MAPS approach, which measures Mobility, Alignment, Pain and Stability, to gauge the quality of healthy movement in a person. According to Dr. Bob McIntosh with HealthSource, this type of assessment is important because only about 25 percent of disease is genetically driven, while 75 percent of health issues are controlled by lifestyle. “In that 75 percent realm and even in the 25 percent realm, you can have optimum health by controlling the way you or your employees eat, think and move,” McIntosh said. Most people don’t know if they are moving well or not, and HealthSource can assess their mobility. The clinic also looks at posture, the curves of the spine, and provides spinal adjustments for alignment. “We know how important posture is when we are sitting and standing,” Dr. McIntosh said. “But posture is heavily influenced by our movement.” McIntosh quotes Thomas Myers, trainer and author of Anatomy Trains (Esevier, 2001, 2009, 2014), regarding the influence of how we move has on our overall health and wellbeing. “Muscles are only separate in photos in anatomy books,” Myers writes. “In real life, they are connected, spiralling fascial tissue.” And as a result, Myers notes, “Movement becomes habit, which becomes posture, which becomes structure.” When the human body is aligned with proper posture, the spine will show three distinct curves.

“If you don’t have those curves, even the organs in your body can’t function properly,” McIntosh said. “This is an example of how physical movement health can dictate chemical health.” Assessing pain is the third part of MAPS. HealthSource evaluates if there’s pain with types of movement. They examine the muscles, ligaments and joints. Crissy Sieber, chiropractic assistant and community wellness coordinator with HealthSource Spearfish and HealthSource Rapid City, emphasized that pain is a symptom that comes late. She said a patient generally loses about 80 percent of the signal to the brain in damage to the nerve before pain sets in. “So if you wait until pain sets in for problems, you’ve waited too long,” Sieber said. “Using pain as a yardstick to measure health is only part of the equation.” And someone without mobility, alignment or pain issues could still require improvement in the fourth area of MAPS – strength and stability, which leaves room for future injury. HealthSource patients go through a complete lifestyle assessment. The Health Risk Assessment (HRA) measures the lifestyle risk factors and a Spinal Health Index (SHI) measures the movement qualities in MAPS. These assess-

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“If we want to optimize the health potential of our body, we need to be assessed where we are; we need a baseline. If you want to change something, you have to measure it. If you can figure out how to measure it, you can change it.” – Dr. Bob McIntosh

HealthSource of Spearfish & Rapid City

Pain Prevention Action Plan: Want to start improving your health and save money?

Decide to measure movement, (MAPS), and your lifestyle (HRA) Measure the number of steps, pain and stability and your health risk assessment.

Educate yourself. Call and talk to someone to see which areas you need to impact. HealthSource works with their patients and businesses regularly. Pick one or two items that can be changed that would have the biggest impact on those measuring tools. Eat well, move well or think well. If necessary, seek help to choose. Consultation is basically fact finding (getting information).

3 4

Retest. Without re-exams to check outcomes, impacts cannot be determined. Repeat if necessary.

ments include a measurement with targeted improvements identified. And then the clinic and patient work together to address how to impact the way a person moves and how they eat and think to reach the set goals. “If we want to optimize the health potential of our body, we need to be assessed where we are; we need a baseline,” Dr. McIntosh explained. “If you want to change something, you have to

measure it. If you can figure out how to measure it, you can change it.” Dr. McIntosh is excited about the challenge before him. “I want to shift culture from being pain and reactive to health problems to creating a community where people know they are making the best, most cost-effective choices possible for their family or business,” he said. “The important first step is not waiting until you are in pain to seek help.”

Businesses Can Save On Insurance, Lost Time Businesses are just an expanded version of a family, when it comes to health and costs. Businesses not only pay health insurance premiums, but they also pay for workmen’s compensation/injury protection and must cover lost productivity costs. Nationally, when a business implements a wellness program, the cost savings/return is generally $3 returned for every dollar spent, according to research from the Society for Human Resource Management. In the businesses that HealthSource has worked with so far to shift the wellness culture, there has been a $14 return on every dollar spent. “These employees and businesses are learning to prevent health problems, and they are learning how to treat health problems more effectively,” Dr. McIntosh said. “If you measure your health differently and are proactive, you can save thousands of dollars. You can also increase your productivity, improve the quality of your life, and hopefully extend your life, as well.”

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

18 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

Physician Addresses Myths Of Influenza/Flu Vaccine By David Klocke, M.D., MHA, FACP Regional Health Chief Medical Officer It’s that time again; time for your annual flu vaccination. The Centers for Disease Control (CDC) recommends an annual flu vaccination for every person 6 months of age or older. Still, many people continue to worry about the risks of vaccination. It is such an important and simple preventive measure for everyone, that I will address common influenza vaccination concerns in this article. “I took a flu shot and I got the flu.” – It is impossible to get the flu from influenza vaccine. Unlike a few other vaccines that contain an active virus, the influenza vaccine does not contain any complete viruses, dead or alive. You might have become ill with another virus, or even influenza, coincidentally at the time you received your vaccine. Also, because the influenza vaccine takes about two weeks to reach its full effectiveness, it is possible to contract influenza during that time. “I’m allergic to the flu vaccine.” – This is possible, but extremely rare. True allergic reactions cause side effects within minutes or a few hours at most. In most cases, individuals who believe they are allergic to the vaccine can receive a supervised smaller dose at the doctor’s office to ensure they tolerate the vaccine well. They can receive a full dose later.

“The flu vaccine doesn’t work.” – Studies show a 71% reduction in flu-related hospitalizations among adults of all ages and a 77% reduction among adults 50 and older. Giving flu vaccine to pregnant women is 92% effective in preventing hospitalization of newborns for flu. Flu vaccine in children reduces pediatric intensive care unit admissions for flu by 74%. All that said, not every strain of influenza virus is present in the annual vaccine so vaccination isn’t perfect. “I received a flu shot and I got stomach flu.” – The illness people call stomach flu usually consists of nausea, vomiting and diarrhea. This isn’t influenza, a lung infection, and the flu vaccine does not protect you against this illness, which is usually caused by a different type of virus or a bacteria. With the first influenza cases showing up in South Dakota it’s time for you and your family to receive the annual influenza vaccine. Protect yourself, your family and your community and get vaccinated! Take care and live well. David Klocke, M.D., MHA, FACP, is the Chief Medical Officer for Regional Health with headquarters in Rapid City, S.D. He is an Assistant Professor of Medicine for the University of South Dakota, Rapid City campus. Dr. Klocke is Board Certified in Internal Medicine and has more than 30 years of Emergency and Hospital Medicine experience. He worked in leadership positions for 12 years at the Mayo Clinic, in Rochester, Minn., before coming to Rapid City.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

’ d e t a c i l p m It’s Co By Robin EH. Bagley Contributor If any issue in the United States parallels the nation’s political polarization, it’s probably genetically modified organisms, or GMOs. Americans either hate them or love them, but either way, they are interwoven into our lives. First of all, what exactly is a GMO? According to Wikipedia, it’s “any organism whose genetic material has been altered using genetic engineering techniques.” Genetic modification means that the genes in an organism’s cells are being altered through any of a variety of methods, such as mutation, insertion or deletion. This alteration is accomplished several ways, such as attaching genes to a virus or a using electroportation, which introduces DNA from one organism into the cell of another organism by using an electric pulse, as well as a few other methods. This technology has brought forth several breakthroughs in medicine, such as insulin, hepatitis B vaccine, and tPA, which treats stroke and heart attack victims. However, that’s not where the controversy stems from.

Genetically Modifying Plants Genetically modifying plants is a different type of alteration than plant breeding, which is what humans have done for millenia. Wikipedia defines plant breeding as “the art and science of changing the traits of plants in order to produce desired traits.” This act is what invented agriculture, some 9,000 – 11,000 years ago when that first farmer selected food plants with the most desirable characteristics and propagated them. Those early farmers were the first ones to grow corn, wheat, tomatoes, potatoes, etc. As centuries went by, people learned more about plant breeding, but the real breakthrough came in the 1860s with Gregor Mendel’s work with peas. Mendel

experimented with breeding pea plants to learn how traits were passed on, especially through generations. His work was the foundation for modern plant breeding as well as genetic engineering. Because of Mendel, we now understand hybrid plants. We see these plants all the time when we purchase seeds or bedding plants in the spring. If the package says something like F1 or F2, then it’s a hybrid, meaning a plant bred from different varieties for their specific traits. A short growing season tomato, such as an Early Girl, is just such a hybrid. Genetically modifying food takes the step further than breeding, because different DNA is introduced into the modified plant’s DNA. This may be done for a variety of reasons, such as altering the nutrient profile, making it more resistant to rot, or very commonly, resistant to herbicides. Herbicide resistant crops are very popular with farmers, and yet hugely controversial with consumers and many food safety advocates. Monsanto’s line of “Roundup Ready” crops, such as corn and soybeans are able to be sprayed with glyphosate (Roundup) herbicide and live, while the weeds in the field die. According to USDA’s Economic Research Service, herbicide tolerant (HT) soybeans make up 94 percent of the US soybean crop, and HT corn has 89 percent of the crop. A line of corn resistant to insects, Bt corn, makes up

20 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

81 percent of the corn crop. Now it’s evident that with such high numbers of GMO corn and soy being grown, we’re eating these foods every day in processed foods. So if we’re eating them all the time, why is it such a big deal? Proponents of GMO foods, such as the Grocery Manufacturers Association, claim that these foods will help feed the world because conventional and organic agriculture aren’t able to produce enough food. They also proclaim that GMOs cut down on soil erosion and pesticide use.

Herbicide Use Creates ‘Superweeds’ However, “superweeds,” weeds that have become resistant to the herbicides used to control them, are a growing problem. In December 2013, the Union of Concerned Scientists published an article about the rise of superweeds after years of being sprayed with the herbicide glyphosate in a variety of crops, such as Roundup Ready corn, soybeans, cotton, canola, sugar beets, and alfalfa. As the weeds grew more resistant, farmers had to use more herbicide, and now 24 species of weeds are glyphosate-resistant. Companies are now developing new GM crops that will be resistant to different herbicides, such as dicamba and 2,4-D. The Union of Concerned Scientists believe this will only lead to further resistance by weeds, making them more prevalent and harder to control. One casualty of widespread herbicide use is the monarch butterfly, whose habitat has been greatly diminished in the last 20 years when milkweed, on which monarchs lay eggs, started dying out after being sprayed by glyphosate. A Newsweek article published Aug. 27, 2014, reports that monarch numbers have declined by 90 percent because of milkweed adjacent to fields being killed by the herbicide. Other groups, such as the Institute for Responsible Technology, are concerned about GMOs, claiming there are links between GMOs and food allergies and other health problems. Their stance is that there were not long enough studies to show the long-term effects of eating GMO foods. GMOs are not required to be labeled in the United States, so it’s impossible to know whether or not your cereal

or bag of chips has GMO foods in it unless it’s certified organic. USDA’s Organic Certification does not allow the use of GMO foods to be labelled “organic.” According to the Center for Food Safety, over 60 countries, such as Australia and Denmark, require labeling, and some countries are banning the planting of GMO crops entirely, such as Germany and Scotland. Charlie Johnson, is an organic farmer from Madison, SD, who grows yellow corn, soybeans, oats, alfalfa, and raises cattle on the family farm which has been organic since 1976. He believes that it’s a myth that GMOs are necessary to feed the world’s growing population. “We can’t feed the world with one or two crops (ie: corn, soy) anyway,” Johnson said. He believes that a multi-faceted issue with many parts, including growing more vegetables and fruit in food scarce regions. As for GMO crops producing higher yields? Johnson said that conventional and organic farmers, such as himself, are producing crop yields at or above those being produced by GMO crops.

Technology Replaces Farmers Johnson believes that herbicide resistance will continue to worsen if new crops resistant to different herbicides are rolled out to replace the Roundup Ready crops. The weeds will become resistant to 2,4-D and dicamba, which are older and more toxic herbicides than glyphosate. Farmers are becoming more dependent on chemicals and losing choices in how to manage their operation. But overall, Johnson sees the real problem with GMO technology is that it has led to the decrease in the number of farmers, shrinking rural communities. “GM technology is more farmer-replacing than for consumer enhancement because it makes it easier for large-scale farmers to operate by replacing human labor. We can have kids in our high schools or Monsanto in our fields, but not both.” Robin EH. Bagley is a freelance writer from Custer, SD. She has a bachelor’s of arts degree from BHSU and a master’s in public administration from USD. She has spent a number of years working in the nonprofit sector working on food and agriculture issues.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

45 Sneaky Names for

SUGAR

1. Barley malt 2. Beet sugar 3. Brown sugar 4. High fructose corn syrup 5. Corn sugar 6. Cane sugar 7. Corn syrup 8. Brown rice syrup 9. Cane-juice crystals 10. Carob syrup 11. Yellow sugar 12. Date sugar 13. Dextran 14. Dextrose 15. Diatase

16. Diastatic malt 17. Levulose 18. Ethyl maltol 19. Fructose 20. Glucose 21. Grape sugar 22. Fruit juice 23. Maltose 24. Maltodextrin 25. Honey 26. Fruit juice concentrate 27. Raw sugar 28. Sucrose 29. Sorbitol 30. Molasses

31. Mannitol 32. Demerara sugar 33. Galactose 34. Maple syrup 35. Panocha 36. Powdered sugar 37. Confectionerâ€™s sugar 38. Treacle 39. Turbinado sugar 40. Caramel 41. Ethyl maltol 42. Treacle 43. Sorghum syrup 44. Muscovado sugar 45. Agave

13 Side Effects of Too Much Sugar

Obesity - Type 2 Diabetes - Tooth Decay - Heart Disease - Premature Aging - Fatty Liver Poor Memory - Weaker Bones - Inflammation - Kidney Stones - Acne - Depression - Belly Fat

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vitamin D DEFICIENCY

75%

OF AMERICANS ARE DEFICIENT IN VITAMIN D3

3 Have your blood drawn for the Optimist Health Fair and get your Vitamin D levels checked by ordering an additional screening. See page 4 for details.

ficien e D 3 ms of D

Sympto

HEART DIABETES CANCER DISEASE

Vitamin D3 THE SUN

MENTAL DISORDERS

COLD & FLU

Sources

SUPPLEMENTS

FISH, EGGS, LIVER

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Spice up your workout routine

with an app! Use your smartphone to discover new exercise, find a virtual trainer and get your body moving.

StrongLifts Are you looking to build muscle, gain strength and burn fat faster? Than look no further than StrongLifts. StrongLifts is a free app available on all iPhones, iPods and Adroid devices. It tells you which exercise to do, how many reps and sets to do

FitStar Yoga FitStar Yoga is a free app for your smartphone, smart tv or computer that can go anywhere with you. You can start out as a beginner yogi and progress your way to advanced. Or pick up where your expertise level currently is and build on it. The free version of FitStar Yoga will provide you with one full-length session per week. If you decide you canâ€™t live without it, they have a membership for either $7.99/month or $39.99/year.

while knowing the amount of rest in between.

Sworkit Sworkit (derived from Simply WORK IT) is a fitness app that allows you to choose from 5 minutes to hour long workout programs. You can choose from yoga, pilates, strength and stretch workouts that require no equipment that you can do anywhere, anytime. Sworkit is free and available on iOS, Android and Amazon.

C25K Couch to 5K is a program designed to get virtually anyone up and running a 5K in 30 minutes over 9 weeks time. C25Kâ€™s success is credited to its gentle introduction to getting your body moving and off the couch for only 30 minutes, three days a week. You start out slow, with intervals of walking/jogging spread through the 30 minutes. Each week it increases the time spent jogging while decreasing the amount of time spent walking. By the 9th week you will find yourself capable of running for 30 minutes straight.

Daily Burn With Daily Burn you can take your personal trainer with you anywhere there is internet. They offer an array of different workout programs such as dance aerobics to kettlebells and even yoga. With all of the different options you will never get bored and always have a new workout to try. The cost of Daily Burn is only $12.95/month, which is significantly less than a typical personal trainer at a gym.

24 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

Water How Much is Enough?

By Erika Young BH Living Well Associate

Many people don’t realize the importance of consuming enough water everyday and the impact on both health and weight loss efforts. A team from the University of Birmingham in the U.K conducted a small study that determined drinking just 2 cups of water before meals helped dieters lose an extra five pounds yearly and also helped to maintain the weight loss. Additionally drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when the body confuses hunger with thirst. Knowing how much water to drink daily can be confusing when there is conficting advice everywhere you look. So to take the guess work out of it, a chart was created based on drinking two-thirds of your weight. Actually drinking that much water a day can seem daunting, so I found a way that made it easier for myself. First, I need great tasting water. So I went in search of a water filter that was easy and fast. That’s when I came across the Camelbak Relay. This is one of Camelbaks newest products that makes water filtration fast and easy since Relay’s filter is pleated and contains plant-based activated carbon which delivers great-tasting water and is 10X faster than their leading competitor. It also has a double filter, so not only does it filter when you fill the pitcher it also filters as you fill your cup which has been tested and proven to remove 97% of chlorine, taste and odor. I brought my Relay to work and fill it up each morning and pour the filtered water into my favorite Camelbak water bottle and make a goal of drinking a minimum of one pitcher a day. Since the Relay holds 80 ounces of water and if I am going by the chart I am only a few ounces away from my recommended daily dose of water before I even leave the office. I found that setting a water intake goal each day has helped to ensure I am getting my daily recommended dose. I also recommend finding a great water bottle that you enjoy drinking out of. If you don’t like the taste of your water it makes it much easier to gravitate towards less healthy drinking choices. So my best advice is to invest in a great way to filter your tap water and set achievable goals.

Water to Drink By Weight Weight 100 lbs. 110 lbs. 120 lbs. 130 lbs. 140 lbs. 150 lbs. 160 lbs. 170 lbs. 180 lbs. 190 lbs. 200 lbs. 210 lbs. 220 lbs. 230 lbs. 240 lbs. 250 lbs.

Water Daily 67 ozs. 74 ozs. 80 ozs. 87 ozs. 94 ozs. 100 ozs. 107 ozs. 114 ozs. 121 ozs. 127 ozs. 134 ozs. 141 ozs. 148 ozs. 154 ozs. 161 ozs. 168 ozs.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Are you and your family protected? ■ Do you have enough money set aside to cover your health insurance deductible? ■ Could you also cover food and lodging costs if you or a loved one had to travel to receive advanced health care treatments? ■ Could you afford to be off work long enough to receive treatment and recuperate or stay with your loved one? ■ Would your family be able to sustain the same quality of life if you passed away?

If you answered “NO” to any of these questions, CALL TODAY! Tucker Tonkel

Linda Fuller

605-645-7502

605-210-1228

www.FamilyHeritageLife.com

26 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

Slow Cooker Safety The slow cooker, or crock pot, is a great appliance for fixing family meals when following some easy safety tips.

5. Start cooking while you’re preparing for work, at “high”

How to test your slow cooker's temperature

for 1-2 hours.

To test your slow cooker’s temperature, heat two quarts of cold water on “low” for two hours. Keep the lid on. Check the water temperature with an accurate thermometer (quickly because the temperature drops 10 to 15 degrees when the lid is removed). The temperature of the water should be 185 to 200 degrees F. Temperatures below this may indicate the cooker does not heat food hot enough or fast enough to avoid potential food safety problems. Then try the same thing with the crock pot on “high.” This will give you a good idea about how to heat your foods fast enough to get them out of the danger zone within a two hour period.

•

How To Cook Safely

•

Then, turn the temperature to “low’ or to the recipe’s prescribed cooking temperature for the desired length of time.

Tips

• Cut meats into smaller chunks or

1. Start out with a clean cooker, clean utensils and a clean

pieces to ensure thorough and accessible cooking. • Always defrost meat or poultry before putting it in the crock pot. (Thawing and heating does not take place fast enough to prevent bacterial growth, in a crock pot with large or frozen pieces of meat.) • Do not fill the cooker more than twothirds full. • Vegetables cook more slowly than meats, in a slow cooker, so put them in first at the bottom and around the sides. Then add meat and cover the food with liquid, such as broth, water, or barbecue sauce. Store leftovers within two hours after cooking, in shallow covered containers. Do not reheat leftovers in the slow cooker. Reheat on the stove or in the microwave to 165 degrees F. The slow cooker can keep reheated food hot!

work area.

•

ration, as needed.

•

time.

Sources: Food Safety and Inspection Service, United States Department of Agriculture, December 1994 and Iowa State University Cooperative Extension, 1993.

2. Wash your hands before, after, and during food prepa3. Keep perishable food refrigerated until preparation 4. Meat and vegetables may be cut up ahead of time and stored separately in the refrigerator.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

Slow Cooker Recipes Slow cooker recipes take only minutes to prepare and you will have a healthy and warm dinner waiting for you at the end of your day. Slow Cooker Sweet Potato Chili

Total Recipe Time: 6 hours | Makes 8 servings

This Sweet Potato Chili is a perfect hearty bowl of chili for a cold day! Ingredients: 1 tbsp olive oil 1 cup diced onions 2 garlic cloves, minced 3⁄4 lbs extra-lean ground turkey 1 cup red bell pepper, seeded and diced 1⁄2 cup diced celery 1 cup diced carrots 2 cups sweet potato, diced 1 can (19 oz/ 540 ml) diced tomatoes, undrained 1 cup tomato sauce ½ cup chicken broth 2 tsp red pepper flakes 2 tsp ground cumin 2 tsp paprika 1⁄2 tsp ground coriander Salt and pepper 1 can (19 oz/540 ml) red kidney beans, drained and rinsed Chopped green onions for garnishing

Cooking Instructions 1. Heat olive oil in a large skillet over medium-high heat. 2. Add onion and sauté for 3 minutes, then add garlic and sauté for 30 seconds longer. 3. Add extra-lean ground turkey and cook, breaking up the turkey with a wooden spoon, until the turkey is cooked through, about 5 minutes. 4. Pour browned ground turkey into slow cooker. 5. Add celery, carrots, sweet potato, diced tomatoes, tomato sauce, ½ cup chicken broth, red pepper flakes, cumin, paprika, coriander, salt and pepper to taste. 6. Stir mixture, cover with lid and cook on low heat for 5 - 6 hours.

7. Add red kidney beans and allow to heat through, about 10 minutes. 8. Top with green onions.

28 Black Hills Living Well Winter/Spring 2016 | www.BHLivingWell.com

Seasoned Chicken, Potatoes & Green Beans

Total Recipe Time: 4 hours 15 minutes | Makes 4 servings

Ingredients:

Cooking Instructions

1.5- 2lbs Boneless Skinless Chicken Breasts

1. Start by placing the chicken in a 6-quart slow cooker, in the center. Next add the green beans on one side. Then for the potatoes, mound them high off to the other side.

½ lb. fresh green beans, trimmed (about 2.5 cups) 1.25 lb. diced red potatoes (about 4 cups) ⅓ cup FRESH lemon juice

2. In a medium sized bowl, whisk together the lemon juice, olive oil, oregano, salt, pepper, onion powder and garlic cloves.

¼ cup olive oil 1 tsp. dried oregano 1 tsp. salt

3. Pour this mixture evenly over the chicken, green beans and potatoes.

¼ tsp. pepper ¼ tsp. onion powder

4. Cover and cook on HIGH for 4 hours, without opening the lid during the cooking time.

2 garlic cloves, minced

Skinny Veggie Crockpot Lasagna Ingredients: (2) 24 ounce jars or cans of Italian tomato sauce 9 thick lasagna noodles with wavy edges 24 ounces part-skim ricotta cheese OR cottage cheese 3-4 cups chopped vegetables of choice (such as kale) 2 cups shredded Mozzarella or Provolone cheese Parmesan cheese for topping Fresh parsley for topping

Total Recipe Time: 6 hours | Makes 9 servings Cooking Instructions 1. Spray the crockpot with nonstick cooking spray. Spread ½ cup tomato sauce to the bottom so the noodles don't stick. 2. Break noodles so that they fit and mostly cover the bottom. Cover with about one third of the ricotta, veggies, sauce, cheese, and end with noodles. Repeat layers two more times for a total of three complete layers. End with a layer of noodles on top, covered with a thin layer of sauce and a bit more shredded cheese. 3. Cover and cook on high for 3 hours or on low for 5-6 hours. Turn the crockpot off completely and let the lasagna sit for at least one hour.

www.BHLivingWell.com | Black Hills Living Well Winter/Spring 2016

30 Black Hills Living Well Summer/Fall 2015 | www.BHLivingWell.com

Prepared or Not ...

Life Happens! By Dee Sleep BH Living Well Publisher Health insurance premium costs and deductibles continue to rise, and as a result, most people are relying on health insurance primarily for major medical expenses. And while no one should be without health insurance, the unfortunate reality is that some people still are. So how do people cover their medical expenses, deductibles and other additional costs associated with medical care, such as travel, food and lodging? And what about lost income? Because whether we are prepared or not, life happens. One possible solution is to purchase a supplemental insurance policy from a company like Family Heritage. Local agents Linda Fuller of Belle Fourche and Tucker Tonkel of Rapid City offer products that serve as somewhat of a “deductible buster.” They are proud to be helping to protect one family at a time. “Our products fill the gaps of major medical. They can supplement your income, giving you a back-up plan if you can’t work,” Tonkel said. “Most people are usually only one to two paychecks away from being upside-down financially. It can happen in the blink of an eye.” Family Heritage Life Insurance Company of America (FHL) is a leading supplemental health and life insurance provider for middle-income American families. Founded in 1989, Family Heritage Life specializes in these supplemental insurance products: Cancer Insurance, Intensive Care, Heart Attack/Stroke Insurance, Hospital Indemnity, Accident Insurance and Life Insurance for adults and children. What’s unique about Family Heritage is their Money-Back Guarantee Return of Premium. The 20-year plans work similar to a savings plan. “If you never use your coverage, you get all of your money back,” Fuller said. “It’s just that simple. If you have had a small claim, you still get back the difference. And if you pass away, it would be returned to cover your estate.” But unlike health savings plans, you have the ability to collect more than what you put in, should you have the unfortunate situation of a major claim.

Health Care, Insurance Costs Continue to Climb There is no question that the cost of health insurance and health care has increased and continues to increase significantly. To put things in perspective, consider these recent research findings from the 2015 Employer Health Benefits Survey conducted by The Henry J. Kaiser Family Foundation: n The cost for the average family to have health insurance through an employer increased 61 percent from $10,880 in 2005 to $17,545 in 2015. n And of that average cost, the portion paid by the employee increased 83 percent from $2,713 in 2005 to $4,955 in 2015. n The percentage of workers enrolled in a health plan with an annual deductible of $1,000 or more for single coverage increased from just 10 percent of all workers in 2006 to 46 percent of all workers in 2015 – that’s nearly half. n In an effort to keep premium costs down, the average annual deductible has increased a whopping 255 percent from $303 in 2006 to $1,077 in 2015. The company requires no health testing or blood screenings. Coverage is based on the honesty of answers to five questions, and in South Dakota, coverage is immediate. “You don’t actually have to have health insurance to pick up a plan with us,” Tonkel said. “We have a lot of people that can’t afford health insurance that pick up something with us to try to help out with some of the costs. Everybody still needs to pay their mortgage, car payments, light bill, etc.” Family Heritage also offers life insurance coverage, to protect the family that’s left behind and help pay those final bills without having sell valuable and treasured assets. And some people choose to use supplemental coverage in place of major medical. “You insure your car, your house, your health. Why wouldn’t you insure your income,” Tonkel asked.

www.BHLivingWell.com | Black Hills Living Well Summer/Fall 2015

Feeding South Dakota

Helping Communities Live Well

SDSM&T Sports Medicine

Kohlâ€™s, Donâ€™t Thump Your Melon

Native American Day Parade float 20160395-1015

We strive to be a good community partner through activities, sponsorships and volunteerism to help make the Black Hills area a healthy, safe and enjoyable place to live for us all.

regionalhealth.com

Helping Patients and Communities Live Well