Black Hills Family 2_2024

&

Baby Big Kids

All the essentials to welcome every milestone.

Newborn to 8 Years

• Baby Registry

• Mom Gifts

• Baby Care

• Car Seats & Strollers

• Toys & Books

• Top-Rated Brands

“You have the best brands here. It’s always super cute and I can trust the quality.”

- Happy Mom

Baby Registry - Create and Shop With Us

SERVING OGLALA LAKOTA, FALL RIVER, CUSTER, AND PENNINGTON COUNTIES

We are the only outpatient facility in South Dakota that is accredited by The Joint Commission and uphold our practices to their excellence standards. We offer several programs for adults struggling with alcohol, drugs, addiction and co-occurring disorders:

· Alcohol/Drug Assessments

· ART—Accelerated Resolution Therapy®

· Cognitive Behavioral Intervention for Substance Abuse (CBISA)

· Continued Care

RAPID CITY

1520 Haines Ave, Ste 6 605-716-7841

Hrs: Mon-Thur, 8am-8pm and Fri, 8am-2pm

· Individual Counseling

· Intensive Outpatient Treatment (IOP)

· DUI Classes

· Gambling Assessments

· Moral Reconation Therapy (MRT)

HOT SPRINGS 112 N Chicago St 605-745-6300

Hrs: Mon-Thurs, 8am-8pm and Fri, 8am-2pm

Providing

Pediatric Physical, Speech & Occupational Therapy

Children’s Therapy Services strives to provide the BEST services for your children from birth to 18! It is our goal to empower children to positively engage, perform and participate in life and the world around them.

Try Our Extended Hours

WELCOME

In life, there’s no designated time for crafting a legacy. It’s a continuous, intentional process of investing in what you leave behind for the ones you love. As a grandfather of four, this truth resonates with me more deeply than ever before.

Faith, health, wisdom, a life lived with purpose and intentionality – these are the treasures Lisa and I aim to impart. Over 37 years of marriage, I’ve been blessed to experience Lisa’s unwavering dedication first to our daughter, Kayla, and now our son-in-law, David, and our four beautiful grandchildren. Her intention and commitment to carve out meaningful moments is a beautiful example of love and commitment.

Lisa’s the epitome of commitment and consistency, qualities that will leave an indelible mark on our family for generations to come. With the arrival of warmer weather, Lisa’s weekly Trail Tuesdays tradition kicks off – a weekly expedition to explore a new trail with our grandkids.

It’s easy to succumb to the allure of showering your children and grandchildren with material gifts, but what we’ve come to understand is that true wealth lies in the currency of time.

How do I want my grandkids to remember me? The answer is complex. It involves messy moments and plenty of challenges. Yet, it’s in the simplicity of spending time together, shared meals, bike rides, and imparting life skills that we sow the seeds of lasting connection.

As you enjoy the pages of this issue, I invite you to join us in celebrating the significance of family generations, the essence of good health, and the invaluable act of planning ahead for the ones we hold dear. Here’s to building life changing legacies that endure through the ages.

Rick

Our cover story celebrates two powerful tools in the journey of mental wellness: physical fitness and a connection to family — especially between generations.

23 All Hands on Deck

A local family discovers fitness is better together.

8 Time for a Tech Tune-Up

A local counselor helps us cultivate healthy relationships with our devices.

38 Let’s Make Yogurt Research has shown that yogurt helps our bodies process stress better. Let’s learn to make it.

46 Homegrown

Track down some of the best produce at the farmers market and make an adventure out of it while you’re at it.

16 Addressing Eating Disorders

What do you need to know about eating disorders? Some local experts share their insight.

32 Nurturing Understanding

A fun family tree craft to help kids connect with relatives.

34 Intentional Time Ages Zero to 99

Two locals offer us their wisdom on how to connect with family members, both young and old.

40 What’s Going On

Here’s your list of boredom busters in the Black Hills.

45 Destination

Rapid City is one of the coolest places to be this summer.

Publisher Rick DenHerder

Communications Manager

Dolsee Davenport

Administrative Associate

Kim Heidinger-Hughes Editor

Kayla Gahagan

Sales and Growth Director

Erica Moreland

Director of Development and Tech

Joe Simpson

Client Services Specialist

Dawn Kocina

Senior Editor

Stephen Simpson

Digital Media Director

Rainey Howell

Business Development Specialist

Justin Pederson

Creative Director

John Edwards

Welcome to the Black Hills Family Birthday Club

Welcome to the Black Hills Family Birthday Club

THIS IS YOUR TICKET TO SOME FIRST-RATE BIRTHDAY FUN.

Becoming a member is free and easy. All you have to do is scan this code and fill out the form. And then — poof — your kid is a member! When it’s their birthday month, you’ll be emailed incredible discounts from our partners across the Black Hills.

Oh, and one more thing, we’ll also draw one name each month at random. That kid will win a bunch of awesome prizes from that same group of partners.

SCAN THE QR TO ENTER

When it’s your child’s birthday month, they could be randomly selected to win a BIRTHDAY BASKET FULL OF GOODIES

MEET OUR FRIENDS AT THE RAPID CITY LOCATIONS OF PIZZA RANCH

In each issue of Family in 2024, we’ll introduce you to one of our friends helping make the Birthday Club a blast.

In this issue, meet our friends at the Rapid City locations of Pizza Ranch.

With two convenient locations, your next birthday party will come together in a snap at Pizza Ranch. The Rapid City Stumer Road location even has a Fun Zone Arcade. This amazing space features over 2,500 square feet of both classic and cutting-edge arcade games that are sure to thrill both the young and the young at heart. Did we mention the enormous redemption wall where you can trade in all your winning points for a huge selection of prizes?

Birthday packages are available that create a fun and easy way to keep your birthday party crew fed and entertained.

Luna Avenue Pizza Ranch

Stumer Road Pizza Ranch

7 Major Symptoms of a Screen Dependency Disorder

Pastor Scott advises parents to be on the lookout for the following symptoms of Screen Dependency Disorder:

• Preoccupation

• Withdrawal symptoms

• Failure to reduce or stop screen activities

• Loss of outside interests

• Continuation despite negative consequences

• Lying about extent of use

• Use to escape adverse moods If a child or grandchild demonstrates any of these symptoms in relation to their devices, it may be time to plan a screen-free vacation and connect with a professional, like Pastor Scott.

TIME FOR A TECH TUNE-UP

Are you glued to your phone? Are your kids? Screens aren’t going anywhere, so we need to learn to live with them in a healthy way. A local counselor helps us figure out how.

By Stephen Simpson

Kids today are on the move — to say the least. Activities, school projects, work and time with friends have kids shuttling from place to place. Keeping track of this constantly moving carousel of schedules and locations all got a little easier, though, with the advent of cell phones.

These modern wonders of technology almost seem indispensable in today’s world, but parents also undoubtedly wrestle with the idea of how to create boundaries with these devices. After all, parents are abundantly aware of the dangers and risks that devices can pose to their kids.

Like a magnet

Scott Wiley is pastor of Word of Hope Wesleyan Church in Rapid City. He’s also a licensed counselor and author. He’s wrestled with how both parents and kids can cultivate a healthy relationship with their devices.

Parents need to be aware of the content of websites and apps, but, as Pastor Scott said, the nature of the device itself can prove to be a challenge to manage.

“Electronic devices have the effect of sucking in the brains of people in ways that can be addictive and even damaging,” he said. “We all know people, older or younger, whose face is constantly engrossed in a screen.

In fact, more than likely, we find ourselves in that same condition more often than we’d like to admit.”

Devices seem to have a magnetic way of grabbing the attention of both adults and children. The gripping effects of screens can provide hours of entertainment, but also have the potential for devastating impacts — especially on developing minds. “We’ve seen that screen addiction interrupts real human interaction and can dominate a person’s life more than is healthy,” Pastor

Scott went on. “But studies are now being done that show that it’s young people who pay the highest cost. Because the brain is not fully developed until somewhere around age 26, young people are suffering the most damage from excessive screen use.”

As

soon as possible

“The key to helping kids safely navigate the digital age involves parents being keenly aware of what their kids are exposed to and how much screen time they have. The younger the child, the less time their faces should be in a screen,” Pastor Scott explained. He advises parents to set rules around screen time as soon in a child’s life as possible. “These ground rules and limits are to ensure that the child is getting adequate sleep and physical activity, as well as allowing their brain to develop in a more healthy and complete way.”

He also encourages parents to get creative with what he calls screen-free zones. “These can be times and places,” he said. “For instance, ‘no devices at the dinner table,’ or ‘devices all get put away in mom’s room at 9 p.m.’”

If it seems like screen time has become something beyond just a brief recreational escape, Pastor Scott advises parents to take a stronger approach. “If you think your teen is addicted to screens, you might consider taking a screen-free vacation. Take a camping trip or ski weekend where the only brain stimulation is God’s creation, human interaction and possibly paperback novels. The break from electronics will help your teen with mood regulation, planning ability, empathy and live conversation.”

Learn more about Pastor Scott’s counseling practice by visiting practicalcc.com.

COULD IMBALANCED HORMONES BE THE CAUSE OF YOUR MOOD ISSUES?

The experts at Well Beyond Functional Medicine can help solve this puzzle by determining if hormonal imbalances are contributing to your mental health conditions.

Cathy Wilson, CRNA, CNP & Melissa Aberle, CNP - owners of Well Beyond Functional Medicine

Cathy and Melissa specialize in hormones for men and women, thyroid issues, fatigue, gut health, autoimmune issues, weight management, covid effects, and reduction of prescription medications

Hormonal imbalance is an often overlooked contributor to mental health issues in both men and women. The most common hormone players include thyroid, testosterone, estrogen and progesterone. Each of these has multiple benefits to brain health including reducing anxiety, depression, PMS, memory loss and brain fog, and improving mental clarity, motivation, mood and energy.

A healthy gut fostered by an antiinflammatory diet can also improve mood and neurotransmitter production. Eating sugar, processed foods, and fast food can cause an unhealthy gut environment (microbiome) which can contribute to a low mood. This can even happen in children due to vitamin and mineral deficiencies that can lead to attention deficit disorder.

At Well Beyond Functional Medicine we can test the health of your gut microbiome, along with hormone levels to offer a comprehensive picture of your health. These in-depth tests are often the missing link in mental health treatment.

To achieve hormone balance, we offer the latest in hormone pellet therapy. These pellets contain bioidentical hormones, providing the same chemical form that the body makes. They are inserted under the skin and last four to six months. Once hormones are balanced, patients report that their anxiety and depression improve, along with an increase in energy and improved mental focus. Hormones can even protect the brain from aging.

There are a host of causes for anxiety, depression, ADHD, and low energy. We are able to uncover the underlying causes of mood issues and thus find the appropriate, individualized treatment. We can often improve mood without having to resort to antidepressants and antianxiety medications which can cause serious side effects.

3808 Sheridan Lake Rd, Suite 101

Rapid City, SD 57702

605.219.9525

Investors should consider the investment objectives, risks, and charges and expenses of the CollegeAccess 529 plan before investing. This and other important information is in the Plan Disclosure Statement, available at www.CollegeAccess529.com. Read the Plan Disclosure Statement carefully before investing.

Before investing, you should consider whether your state of residency, or your intended beneficiary’s state of residency, offers a state tax deduction or any other state benefits such as financial aid, scholarship funds, and protection from creditors that are only available for investments in that state’s 529 savings program.

The CollegeAccess 529 Plan is issued by the South Dakota Higher Education Savings Trust. The Program Manager and Underwriter for the CollegeAccess 529 Plan is VP Distributors, LLC, One Financial Plaza, Hartford, CT 06103, 800-243-4361.

Certain of the investment management firms that manage underlying mutual funds in the Program, including Virtus Investment Advisers, Inc., are affiliated with the Program Manager.

Only South Dakota residents and Account Owners who designate a South Dakota resident as Beneficiary can invest directly in the CollegeAccess 529 Plan. Certain Portfolios are not available to those who invest directly. Residents of states other than South Dakota can invest in the CollegeAccess 529 Plan only through a financial professional. Additional fees apply for investments made through a financial professional. Please see the Plan Disclosure Statement for details. State taxes may apply for residents of states other than South Dakota.

Notice: CollegeAccess 529 Plan accounts are not insured by any state, and neither the principal deposited nor any investment return is guaranteed by any state.

ELEVATING CARE FOR WOMEN AND CHILDREN

Monument Health’s Children’s expansion promises enhanced comfort, advanced technology and expanded services.

By Kyle Lemley, M.D., Monument Health Inpatient Pediatric Medical Director

Dr. Lemley finds joy in healing both the child and the family. Being admitted to the PICU is stressful and traumatizing to both.

As growing families continue to call the Black Hills home, we are thrilled to announce the expansion of services available to women and children at Monument Health Children’s. Our goal is to provide a seamless and inviting experience, starting with a new entrance designed to facilitate easier access to our services. While the full scope of the project and updated timelines will be shared once blueprints are finalized, we’re excited to offer a sneak peek to our Black Hills Family readers.

One of the highlights of this expansion is the transformation of our neonatal intensive care unit (NICU) into mostly private rooms. These major updates to our facility will not only accommodate the latest technology but also provide a comfortable space for parents to bond with their newborns through kangaroo care and breastfeeding, while also allowing for overnight stays near their babies. Additionally, our labor and delivery unit will undergo expansion and modernization, including the introduction of a new

emergency room for pregnant mothers. Delivery rooms and operating theaters, where cesarean sections are performed, will also receive updates. New mothers and their babies will enjoy upgraded accommodations in our postpartum unit, designed to provide ample space for partners to stay overnight.

Furthermore, our pediatric floor and pediatric intensive care unit will be revamped to accommodate our growing department. We’re excited to welcome pediatric hospitalists and intensivists to our team, aiming to reduce the need for transferring children out of our community for specialized care.

This expansion not only improves our physical space but also allows us to broaden the range of services we offer as a community healthcare provider. We remain committed to delivering excellent care to the children in our region and strive to minimize disruptions to family and community support during challenging times.

ADDRESSING EATING DISORDERS: BALANCING HEALTHY BODIES WITH HEALTHY BODY IMAGE

Words Kayla Gahagan

Illustrations Nadia Snopek

Abbie Lambert remembers the first time she struggled with nutrition and body image distortion. She was 11, in middle school, and newly diagnosed with gluten intolerance.

“I was at that place when kids start to become aware of their bodies and might start to see food or their body as something to fear,” said Lambert.

Her experience led her to a love of nutrition and a desire to help others. She’s now a registered dietitian for Monument Health and passionate about helping families maintain healthy conversations

around body image.

An estimated 9 percent of the U.S. population, about 28.8 million Americans, will have an eating disorder (ED) in their lifetime, according to the National Association of Anorexia Nervosa and Associated Disorders (ANAD).

Worldwide, 22 percent of children and adolescents (ages 12-24) have disordered eating habits.

Eating disorders have the second highest mortality rate of any psychiatric illness, behind opioid addiction.

What to look for:

• Obsessive eating habits (dieting, cutting out food groups)

• Avoiding eating in groups or social settings

Frequent weighing

• Self-criticism

• Social withdrawal

Excessive exercise

• Drastic weight loss

• Females losing period Skipping meals

• Fixating on their body

• Body checking, looking in mirror, fidgeting and pinching arms

• An increase in comments about other peoples’ bodies – either positive or negative

• Stashing food in the bedroom

• Eating too much of something. Oftentimes someone who restricts their eating will also binge

• Consistently disappears after a meal

• An increase in baking. (wanting to be around food, but not eat it. More common with females)

The Challenges

Curbing those numbers will hinge partially on honest conversations about diet culture, said Sarah Granelli, a licensed South Dakota clinical social worker who works with patients with eating disorders.

“Diet culture is everywhere, and it’s different than what we experienced in the 90s with the Kate Moss look and her idea of ‘nothing tastes as good as skinny feels,’” Granelli said. “It’s more subtle, but in some ways, more insidious now. It’s sneakier – do the detox, the clean eating, the fads that say to fast or cut out an entire food group. It’s rebranded itself to not seem as bad, but it’s the same message – you need to lose weight and cut out certain food groups. The people behind the ads want you to dislike your body. Feeling good in your body and doing what you want to do is what we want to celebrate.”

Lambert and Granelli are part of a small segment of the state’s medical community working specifically with eating disorders. South Dakota does not

have an eating disorder treatment center and though insurance companies may cover treatment, it’s rarely for as long as is typically needed to achieve full weight restoration and maintenance along with behavioral interruption. Both of those are necessary for a lasting recovery, Granelli said.

The lack of resources is frustrating, said Granelli, who is also licensed in Montana and has actively recruited fellow social workers to get licensed in South Dakota to do virtual outpatient care.

“It’s awful,” she said. “I’m one of a handful of ED providers in the whole state. A lot of times, if it’s serious enough, people end up going out of state. That makes me angry that we don’t have better care. It’s a massive undertaking to get treatment for patients.”

Preventing

The greatest prevention tool specifically for youth, Lambert said, is listening and asking questions. Open discussions about culture, trends and what your students are hearing in school are important.

“Parents don’t have the power to give their kids an eating disorder,” she said. “It’s so multi-layered. There’s a genetic piece, cultural, societal, the atmosphere they’re in.”

But on the flip side, parents have a lot of power to do good, Granelli added.

“Diet culture is like a cult into which most people have been indoctrinated into by normalizing hating our bodies,” she said. “Parents can actively help challenge that and give their kids tools to see their bodies with neutrality and acceptance, instead of with criticism and punishment.”

Lambert said home is the best place to set the example.

“Ask yourself, ‘what is the culture I’m creating around food in my home?’” she said.

The way parents talk about their own bodies is often picked up by kids. Modeling self-acceptance and talking to kids about what food does for your body is key.

“Remind them that their bodies are going to change and look different,” she said. “Our personalities are all different, so our bodies are going to be different as well.”

Parents can shape conversations, which help shift mindsets and habits, Granelli added.

“We can celebrate the body for what it does, not what it looks like,” she said.” If your child points out ‘that person is skinny,’ you can ask ‘but does that person being skinny help them perform better? Does it make them a better person?’ We want to encourage our kids to understand being skinny isn’t an indicator of morality and we need food to fuel our bodies.” Diagnosing and treating eating disorders is complex, she said, and Lambert agreed.

“It’s not just about adequate nourishment,” Lambert said. “It’s culture, tradition, holidays, social memories and more. Food is about all those things.”

The goal, she said, is helping your kids have a well-balanced, positive relationship with food.

Disordered Eating

Before experiencing a full-blown eating disorder, most patients will experience disordered eating, which is developing habits of an eating disorder like cutting out major food groups.

Not every person who has disordered eating gets an eating disorder, but every person who has an eating disorder started with disordered eating, Granelli said.

Eating disorders can go unnoticed until a drastic symptom happens, like a physical at the doctor’s office reveals a very low heart rate.

“Eating disorders are secretive so no teenager comes out and says, ‘I hate my body and I’m not eating,’ or ‘I hate my body so I’m going to the gym for two hours,’ or ‘I hate my body so I’m throwing up,’” Granelli said.

Symptoms can mask themselves as a general medical problem, including an allergy or a problem with gluten.

“I’ve seen where maybe they have a slight intolerance to gluten and then cut it out and then their body really can’t have it,” she said. “They lose weight and get positive reinforcement from that.”

“The normal person is not thinking, ‘my child’s stomach hurts, they must be restricting,’” she said. “If you have gone through the ringer and it’s not medical, it’s something to consider.”

The Myths and Misconceptions

Fewer than 6 percent of people with eating disorders are medically diagnosed as “underweight" or live in a small body. In fact, statistics show that people who live in larger bodies are at the highest risk of developing an eating disorder during their lives.

Stereotypes for eating disorders also surround women. Men also struggle with disordered eating and eating disorders.

“It’s probably far more than we know, but women seeking mental health treatment is so much greater,” Lambert said.

Women exhibit a full range of symptoms while symptoms among males can show up in excessive exercise habits.

“The majority of what determines body size and shape is genetic –some have bigger bodies but are at an optimal level of health,” Granelli said. “No two genetics are the same.”

Granelli said she focuses on reminding patients, and her own family, that no food is inherently good or bad.

“All foods fit,” she said. “That conversation shifts as your kid grows, but early on, instead of saying that carrots are healthy, say that carrots have Vitamin A and that helps your immune system.”

“We have a kindergartner and we never make anything off limits,” she said. “We say, ‘you can have chocolate chips, but they don’t have the nutrients and minerals like an apple. A cupcake tastes good. It gives you a short burst of energy, but you would feel yucky later if that was the only food you ate to give you energy.’ Everything has a place. If you only ate broccoli, your muscles will wear away.”

Lambert agreed. Finding a balance is hard, she added, as parents try to encourage healthy eating, while also encouraging a healthy body image.

“Education is important but don’t demonize food,” she said. “You can have chocolate and veggies and carbs on your plate. They all have a place.”

DIFFERENCE MAKERS

For teenagers, teaching them to eat intuitively is the best way to help them develop healthy habits alongside a healthy body image, Granelli said.

“For older kids and teenagers, OK, you had two Big Macs and a ton of french fries, how did you feel at cross country practice?” she said. “Give them that chance to explore and figure out what works for them instead of telling them not to eat certain foods or labeling foods as ‘unhealthy’ or ‘bad.’”

Model Health

Lambert is hopeful South Dakota will someday have more resources and providers for people struggling with eating disorders.

“We have the most basic level of care and that’s out-patient therapy,” she said. “It’s complex because it’s a mental health diagnosis with medical complications. It really needs an interdisciplinary team.”

The first step always starts at home, though.

“Changing the way you talk about food and bodies can have a profound and positive impact,” she said. “We can’t control what they’re hearing at school, in their sports teams and by well-intended coaches, but we do have the power to shape conversations to serve as a buffer for what they are hearing that’s unhealthy.”

Eating together as a family is so important, Granelli said.

“Try to eat together, with no screens and building the habit that we are mindful when we eat,” she said. “If you are mindful, you’re doing one thing at a time. You know when you’re full. You’re helping your kids to be in tune with their bodies.”

“What we want is for our kids to eat intuitively,” Granelli said. “Eat when you’re hungry and stop when you’re full. And you will feel the best when you’re having balanced meals with all the food groups.”

Adolescents face body changes, and it’s about helping them manage the complex feelings that stem from that.

“Those feelings don’t have to be part of the pervasive diet culture,” she added. “They can feel weird during puberty, and even uncomfortable. We need to normalize that it’s OK to feel uncomfortable.”

And then as parents, help reframe the conversation.

“Ask them, what can this new body do – run faster?” she said. “Let them know, it’s normal to have body changes, but it’s not normal to hate your body.”

Resources

In person - take your adolescent to their pediatrician for regular checkups

Website: F.E.A.S.T (or feast-ed.org)

Book: “Anti-diet” by Christy Harrison

Instagram page: Kids Eat in Color Podcast: Food Psyche

Abbie Lambert, MS, RD, LD, is a registered dietitian at Monument Health.

Sarah Granelli, Clinical Social Work/Therapist, LCSW, PIP

PEACE OF MIND

Paying for college can be stressful. It doesn’t have to be.

Finances can be one of the most stress-inducing aspects of a family’s life. Monthly budgets, unexpected expenses, planning for retirement, and more can all create a sense of worry. Fortunately, families can take action to relieve some of these pressures, including how to pay for college. One of the best ways for a family to prepare for funding a child’s higher education is a 529 college savings plan.

529 plans are special savings accounts that

may benefit from the impact of compounding. Even a small amount contributed regularly can add up to take some pressure off when planning for the future. In certain situations, contributions to 529 plans may even create tax benefits.

The features of these convenient and effective savings accounts go on. Discover more by visiting collegeaccess529.com.

CollegeAccess 529 Plan accounts are not insured by any state, and neither the principal deposited nor any investment return is guaranteed by any state. Furthermore, the accounts are not insured, nor the principal or any investment return guaranteed, by the federal government or any federal agency.

Before investing, an individual should consider whether their state of residency — or their intended designated beneficiary's state of residency — offers any benefit, such as state tax deduction, financial aid, scholarship funds, and protection from creditors or any other benefits that are only available for investments in that state's 529 savings program.

An investor should consider the investment objectives, risks, and charges, and expenses of the CollegeAccess 529 Plan before investing. This and other important information is in the Plan Disclosure Statement which should be read carefully before investing,

The CollegeAccess 529 Plan is issued by the South Dakota Higher Education Savings Trust. The Program Manager and Underwriter for the CollegeAccess 529 Plan is VP Distributors, LLC, One Financial Plaza, Hartford, CT 06103, 800-243-4361. Certain of the investment management firms that manage underlying mutual funds in the Program, including Virtus Investment Advisers, Inc., are affiliated with the Program Manager.

ALL HANDS ON DECK

Local family pursues health through the generations.

What is CrossFit?

• CrossFit is constantly varied, functional movements performed at high intensity. Constantly varied means completing different workouts every day. Functional movement is performing movements you naturally do in daily life (squat/sitting down and standing up, deadlift/picking something up off the floor). Movements are taught with a full range of motion to protect joints and build strength.

• Workouts are written for the best athletes in the gym and scaled for everyone else. (Pullups could scale to ring rows, running could be walking, squatting could be sitting on a box.)

• CrossFit also includes eating correctly, resting and mobility to protect against sickness, which includes metabolic diseases like high blood pressure, high cholesterol, obesity and diabetes.

By Kayla Gahagan

Images Kevin Eilbeck Photography

Nana out on the paddleboard

For the Martin/Aschwege family, it’s not a stretch. And neither is Nana swimming, or Nana hiking, or even Nana working out alongside the grandkids at a CrossFit Gym.

“Nana” – or Sharon Martin – is 62 and believes there’s something powerful about modeling a healthy lifestyle for the people she loves most. “I think people stress too much on weight and not enough on health,” said Sharon. “Tami always says being thin doesn’t always equal healthy.”

Sharon’s daughter, Tami Aschwege, has been the lynch pin in helping the entire family get healthy and stay healthy. Aschwege is married to Travis and they have four boys, Quinn14, Landon - 13, Macoy - 8, and Bruin - 4.

Aschwege, 38, is a co-owner and coach at Kados CrossFit with Anna Luthy and Mandy Mertes.

“You find time for the things that are important to you,” she said. “If you want to be healthy and active, you will make time for it.”

Making health a priority took root many years ago while playing sports during childhood.

“We didn't have a very good focus on nutrition so even though I was active, I had poor nutrition habits,” she recalled.

It was during training for her first half-marathon in college that she started learning about nutrition. After the run, she started workouts at the YMCA and eventually found CrossFit after her husband returned home from a military deployment.

“I focused even more on nutrition when we had our boys,” she said. “Their amazing bodies and brains grow so fast and I wanted to supply them with the most nutrient dense foods and lots of activity as they developed.”

The couple started CrossFit in 2018. Tami passed her Level 1 Certification in June of 2019 and Level 2 in the Fall of 2022.

Not too busy

Besides being a mom and coaching at the gym, Tami works full-time for a software company, so she simply doesn’t buy busyness as an excuse.

“Travis and I get up around 4:45 a.m. and attend the 5:30 a.m. class together every day,” she said. “It’s so important to us as a couple. There are no games

Quinn, Landon, Macoy and Bruin

Tami Quinn

or appointments at that time in the morning so no excuses.”

They also maintain healthy sleeping habits.

“Our children go to bed early and we are in bed by 8 p.m. each night,” she explained.

How they feed their bodies is just as important as movement and sleep.

“Our society is sick; our kids are sick,” she said. “Our faces are in a screen and our food is processed (fake) and full of sugar and preservatives. All of this starts in the home. It is so important for us to be an example for our children.”

Travis and Tami integrate fitness and healthy eating into daily life in order to normalize it for their kids.

“We show our kids how to make fitness fun,” she said. “We also teach our kids that food is fuel and what we fuel our body is important.”

She stocks their refrigerator and pantry with fruit, vegetables, eggs and meat.

“We don’t keep juice, pop or sugary treats in our home,” she said. “We teach them that cake, candy, cookies are treats and they can be part of a celebration

Sharon Macoy

Bruin

but that too much of those treats will make you sick.”

She includes the kids in meal prep, cooking and she has them make their own lunches.

“You are what you do consistently,” she said, whether that’s eating or working out. “Be an example and include your family whenever possible. They are much more likely to eat something they helped prepare. Our kids go shopping with us and can read food labels. How much sugar is in something versus how much protein? What is a real food? It doesn't have a nutrition label. A banana is a banana.”

Nana is right there in the mix.

“My mom is a huge part of our lives,” Tami said. “She comes to the gym and takes the boys on 'Nana Adventures' where they go to the lake, hiking, swimming, and out of town trips. She has to keep herself active if she wants to continue to spend that valuable time with them. She truly invests in their lives and I know they will be investing in her as they grow.”

It’s incredible accountability, Sharon said. And Tami’s insight into health and not weight loss has given her valuable perspective.

“At my yearly physical with my doctor, I was upset at my weight and asked about the weight loss drugs available,” said Sharon. “He said he would not prescribe them to me because I’m so active and all my blood work was good.”

Wake up call

Sharon started exercising 20 years ago. Her mother was diagnosed with Polycystic Kidney Disease and started a long journey on dialysis. The disease is genetic and it opened Sharon’s eyes.

“I’ve had a grandfather and several aunts and uncles die from it,” she said. “There is no cure besides a transplant.”

Her mother was denied a transplant because she had fought cancer and it was during Sharon’s research on being a transplant donor that she realized being in shape was one of the prerequisites.

“That started my journey of wellness,” she said. “I thought at some point in my life I would eventually need a transplant or need to donate one to my siblings or kids.”

It’s still a motivator to this day, but equally important is keeping up with her grandchildren.

“As my friends are having hip and knee replacements, I’m out on a paddle board,” she said. “It’s boosted my confidence. It’s never too late to start moving. You have to find an activity you love and just start. For me, it’s my love of nature and a good hike is good for my soul. I enjoy all the wonderful nature God has given us.”

Tami agreed and said fitness and healthy eating can be fun and normal, not restrictive and frustrating.

“We all brush our teeth, shower, pray, etc. daily,” she said. “Fitness and healthy eating is just another normal daily task. Make it fun, like hiking, games, competitions, cooking together.”

There’s no question it has changed their family relationships, Tami added.

“When you do hard things together and encourage each other, you are forming bonds,” she said. “How amazing for a child to see a parent struggle but overcome an obstacle.”

Travis and Tami compete in one to two CrossFit competitions a year and the entire family, including Tami’s brother and sister-in-law typically join them for "Murph" each Memorial Day, which is a workout to remember military veterans.

Sharon feels a sense of pride for her family as they pursue health, even on the days when it’s not easy.

“My son is also very athletic and he and his wife exercise daily,” she said. “I’m so proud of both families and it does my heart good to see their healthy lifestyles. I also like to think it encourages my grandchildren to see their Nana trying new things and being involved in their lives.”

Travis

AN OPTIMIZED APPROACH TO MENTAL HEALTH

How can you optimize your mental health? By treating both your body and mind.

How do you know it’s time to contact a professional when it comes to depression, ADHD, anxiety or other mental health conditions? “When it starts to affect your everyday life negatively,” answered Laura Schirber, DNP, PMHNP, CNP. She and Kim Oberloh, DNP, PMHNP-C, CNP, are the two certified psychiatric nurse practitioners who founded Optimum Mental Healthcare Professionals.

This mental health practice, located in Rapid City, seeks to treat patients in a balanced way. With backgrounds in both family medicine and mental healthcare, Kim and Laura are able to get to the root of mental health conditions by taking both the body and mind into consideration.

Kim explained treatment of depression, for instance, might be incomplete if a person is struggling to get adequate sleep.

“We would assess if they have sleep apnea or not — we’d figure out what’s causing them to not sleep; we’d see if their labs are off.” To ensure that each of their patients receive an optimal outcome, Laura and Kim communicate with other medical specialists, too.

At Optimum Mental Healthcare Professionals, Kim and Laura are passionate about serving people of all ages. Kids, adolescents and adults can all find a holistic path to optimize the big picture of their overall wellness — both mind and body. To start your journey to optimal mental health or to learn more, please call or email the Optimum Mental Healthcare Professionals office.

804 West Blvd., Rapid City, SD, 57701 office@OptimumMHP.com 605.716.3609 optimummhp.com

Image

Kevin Eilbeck

Photography

Mike Brown

Owner/ Head Coach of 605 Grit Fitness

As someone who was diagnosed with general anxiety disorder in my early teens, I found exercise to be the best way to handle my symptoms. When we are able to adjust our mindset from exercise being a chore, to exercise being a celebration, we are rewarded

Izzi Arguello

NASM CPT, Nutrition Coach

Speaking from my own experience of having anxiety, depression, and struggling with eating disorders, I can attest that staying physically fit will have a direct impact on staying mentally fit. While the pretty part may be seeing

Will Hayford

ISSA CPT, Nutrition Coach

For many, myself included, fitness is a form of therapy. Our bodies reward us with feel-good compounds when we push ourselves in exercise. I think one of the key elements to all of this is finding the right workouts

MENTAL & PHYSICAL

605 Grit Fitness is your hometown 24/7 gym. The expert trainers at this 8,300 square-foot facility, located in Rapid City, are passionate about helping their members achieve their fitness goals. One of the keys to making progress physically is understanding the connection between our minds and our bodies. Here's some of the insights on the important role that physical fitness plays in being mentally healthy from the trainers at 605 Grit Fitness.

Discover more at 605gritfitness.com.

Samuel Jessop

NASM

CPT, CES, Nutrition Coach

Your mental state and physicality go hand in hand. It’s impossible to train your body without your mental health benefiting. I’ve learned this both firsthand and through surprised and grateful clients. One of my many goals is to share that experience with

Rock Hayford

ISSA CPT

Some type of fitness on a regular basis improves sleep, self image and confidence. It can boost your memory, and reduce things like stress, anxiety, and depression. I personally have been through a lot,

Ela Roes

NASM CPT, Nutrition Coach

There was a study that correlated resistance training, especially weightlifting, to having a positive effect on relieving anxiety, depression, and PTSD. It showed that the ability to lift improved bodily awareness. Through my own struggles with anxiety, depression,

Image

Kevin Eilbeck Photography

NURTURING UNDERSTANDING IN THE CRAFT CORNER

Understanding relationships can be a perplexing journey for young children. Let’s lend them a hand, or maybe a leaf.

By Dawn Kocina

Navigating the intricacies of family relationships can be a bit like solving a puzzle for children. I distinctly recall my own son's confusion, insisting, "She can't be your mom, she's my grandma!" How can we help them draw these connections? Perhaps through literal drawing — creating a family tree. While younger kids may not be able to read just yet, a visual representation with photos can help illustrate these seemingly complex connections. Older children can showcase their computer skills by crafting an extended family tree through design programs like Canva — we suggest the whiteboard function to allow for expansion as needed.

Family Tree Fun

To get started, select your material. Some options include a roll of paper, canvas, a blank tablecloth with fabric markers, scrapbook pages, or computerbased design programs. Before illustrating your tree — which could be a literal tree or a chart of sorts — we recommend creating a list of family members to include and their connections to one another. Now comes the fun, let your artistic abilities shine as you build your family tree. Let the kids join in as much

The Who’s Who

As our loved ones age, it’s not uncommon for names and faces to escape their memory. Oftentimes this requires reintroduction to relatives, especially young grandchildren or great-grandchildren who are still learning the intricacies of relationships. A comprehensive family tree may help to alleviate some of this confusion. Including photos, names, relationships, and birthdates

INTENTIONAL TIME AGES ZERO TO 99

Take a walk. Build the blanket fort. “Fly” with your arms out like an airplane. The messes can be cleaned up later, but the memories will last a lifetime and prepare your children for life outside of your home.

By Dawn Kocina

After a long day filled with work, chores, and the hustle and bustle of daily life, it's easy to feel overwhelmed and stretched thin. The last thing you want to do is cook dinner, do the laundry, walk the dog, check math homework… the list goes on. And the kids have said your name so many times you’re pretty sure they have an imaginary mom (it happens to the best of us).

While every day seems busier than the last, with more packed into each hour, many parents are laden with a heavy sense of guilt. Did I spend enough time with my child? Have I taught them how to problem-solve or recognize their emotions? Should we take that vacation?

Sound familiar?

You’re not alone.

The prevalence of social media — not just the scrolling, but the presentation of “perfect” families — seems to have amplified these feelings. But we’re in luck — research has shown that the quality of time spent with our children far outweighs the quantity of time. Insert sigh of relief here.

So, what is intentional time anyway?

We’re glad you asked.

Our idea of intentional time is quite simple. Dedicated periods of time in which individuals or families engage in activities while being fully present and focused on the moment. The “intention” portion of “intentional time” refers to the goal. For families, this goal may be to foster a deeper connection and nurture relationships.

There is no set time minimum or maximum here, it’s whatever works best for your family. This can be anything from family meals to ice cream outings (Armadillo’s anyone?). Whatever you choose, make sure you’re allocating time to be present and focused on your kiddos. That’s really all they need.

Intentional time for aging populations

Intentional time is great for childhood development, but benefits extend far beyond those young in age. Our aging population also benefits from focused time spent with loved ones. In fact, it may help prolong, and even strengthen, their mental acuity. The National Institute on Aging reports that “findings from observational studies suggest that some informal mentally stimulating activities, such as reading or playing games, may lower the risk of Alzheimer’s-related cognitive impairment and dementia.”

Don’t take our word for it

We spoke with Katy Kinnan, mom of four and Director of Outreach at Fountain Springs Church, to get her take on intentional time. Here’s what she had to say:

Quality time creates a sense of belonging, it creates a level of confidence. That’s really all our kids — not just kids, grandmas and grandpas, too — are really seeking. Use these moments to build a bridge of trust. That way, when tough times do happen, our children know that no matter what happens, we’re here and we love you. They can always come home and we can

work through it together.

I don’t mean home as a physical structure. Our goal as parents has always been that wherever we are, that’s home. We are the place our children can come to when things are tough or they need to work through something or they have questions.

Life will just happen. We’ll feel like there’s not enough time in the day. But decide to make time for family and make a habit of it. Be available. Be open. Ask questions. Some of ours include: What was the best part of your day? What was the hardest part of your day? What’s something you’re looking forward to tomorrow?

We strive to teach our kids to value communication, rest, and connection and to prioritize these things. To teach our kids these values, we have to model them, invite them in, and make them a normal part of our life. Help your kids find what’s restful for them, take the time to spend time doing the things they love with them. The greatest gift we can give our children, in my opinion, is a village of support.

My mom always said that if one of our children, ever, at any age, comes to us and wants to tell us a story, whether you’re reading the newspaper or looking at your phone, put it all down and look at them. That eye contact and the responsiveness in your voice, that undivided focus, there’s so much power in that. I’ve seen that it creates more independence in our kids because they know that when they need something or they need advice, they know that they can come to us. It’s like building the boat before it rains.

That goes for our aging relatives and neighbors, too. There’s a parallel between children and the elderly with the loss of independence, and the elderly feel it as loneliness because they remember what it felt like to be needed. These individuals were leaders in our communities and they have been through so much of what we’re going through now, but society tends to sideline them. Sometimes, we have to go to them. Include them, listen to them.

A quote that stuck with me recently was, “These are the good old days.” And it’s true. These are the moments and days that we’re going to repeat to our family when we’re 80 or 90. So let’s live them well.

We spoke with Elizabeth Miller, MA, Licensed Practicing Counselor with Rapid City Counselors, to get her take on intentional time. Here’s what she had to say:

A lot of things could be handled or managed better if we dedicated a little bit of time every day. We spend a lot of our time in the car, driving from one place to another. Make a list of games you could play in the car and then

let the kids take turns picking what they want to play. Sitting around the dinner table, ask questions like, what’s the most interesting thing that you’ve ever seen in your life? What’s the funniest joke you’ve ever heard? What did your friends say about your weekend plans, or what you did last weekend? Engaging, open-ended questions.

I think as parents, we need to figure out when our kids do open up. For instance, maybe they’re learning to drive, they talk and talk and talk. Maybe they just need an ice cream date, or take them for a coffee if they need to feel grownup. Go spend some time in their room with them in their space. Get to know what kind of music they like, just spending some time with them.

Studies have shown that children who experienced quality time with trusted adults in formative years were more socially and academically engaged, and less likely to experiment with drugs and alcohol. Kids are learning trust, what the parents deem as a standard or a value. Give them a sense of accountability. All kids really want is to be seen, to belong, to be heard, to be validated.

To help kids develop their emotional IQ and teach them that they have a voice for what they’re feeling, ask questions like: Where does it hurt if you’re angry or sad? Do you feel sick to your stomach? Do your fists ball up or your shoulders go tight? Are you grinding your teeth? What does that emotion look like? Start teaching these things as early as you can, so they’re just growing up with it. It’s important to teach kids what their emotions look like and that they have control of their own emotions.

With regard to aging populations, I think we’re made for relationships, I don’t think we’re made to be alone. Encouraging that focused time and teaching your kids to go do that with you, to reduce that feeling of loneliness, it can help to improve and prolong quality of life.

I quite often say “trust the process.” We have to work through stuff in the process of where we’re trying to get, that’s where we grow.

Not sure where to start? We made a list:

• Gardening or yard work (Grandma loves to garden? Perfect, gardening with Gran it is)

• Reading stories with little ones or family book club with older kids

• Cleaning, cooking, or doing laundry — it may take extra time, but you’re also building life skills

• Building blanket forts

• Yoga — seriously, kids love yoga!

• Dance parties

• Backyard campouts

• Taking a walk, even just around the neighborhood or to the mailbox

• If your kiddo likes video games, grab a controller and dive into a little friendly competition (try to squeeze in some conversation where you can)

• Arts & crafts of all kinds (check out the BHF Craft Corner for ideas)

• Movie night at home (extra points for popcorn with chocolate chips)

• Family dinner — with no electronics — as often as possible

• Car games while driving to school or activities

• Ice cream, hot cocoa, or smoothie outings

• A trip to your local library

• Have a picnic

EATING YOGURT MIGHT REDUCE STRESS, SO LET’S MAKE SOME

EATING YOGURT MIGHT REDUCE STRESS, SO LET’S MAKE SOME And we’re going to do it without a yogurt maker.

Words & Images by Stephen Simpson

In a recent study, researchers discovered that mice with an abundance of Lactobacillus, one of the most common culturing bacteria found in yogurt, produce fewer stress hormones than mice without it. So, let’s get some more yogurt in our lives — by making it. Don’t worry. It’s not as intimidating as it sounds. And who knows, this recipe could become your go-to breakfast.

If you already have something that can make yogurt, that’s awesome. Use that. If not, no need to run out and buy a machine (although, there are affordable options out there if you want homemade yogurt as a regular part of your life). For this recipe, you’re only going to need a big mason jar, a kitchen thermometer and a bath towel.

Ingredients

• 1/2 gallon of milk (skim, 1 percent, 2 percent or whole milk will result in different consistencies, but any fat level of milk will work)

• 1 tablespoon of your favorite plain store-bought yogurt with live cultures listed in the ingredients

• Or a yogurt culture (you can buy these online)

Directions

• Heat the milk on the stovetop until it hits 180 degrees. (Do not let the milk boil. There’s a big mess in your future if you do). If there was any bad bacteria present in the milk, waiting to multiply, they’re dead now.

• Take the milk off heat. Cool to 110 degrees.

• Once the milk hits 110 degrees, stir in a tablespoon of your store-bought yogurt or follow the directions on the package of your yogurt culture.

• Pour the milk mixture into your clean mason jar. If it doesn’t fit one jar, split the content into two jars. Screw the lids on tightly.

• Wrap the jar or jars tightly in a bath towel. This will insulate the contents and hold it close to that ideal temperature of 110 degrees.

• Turn your oven on as low as it will go. Let it get to that temperature and shut it off.

• Place your bundled yogurt container into the warm oven. Let it sit in this warm environment for 12 hours. After 12 hours, place the jar or jars into the refrigerator.

• Once completely cooled, open the jar and hopefully the contents are rich, creamy and delicious.

• Mix in honey, granola, fruit and any other of your favorite yogurt toppings and enjoy.

WHAT ARE THOSE BACTERIA DOING IN MY YOGURT, ANYWAY? Among other things, they’re chowing down on the lactose found in the milk. Their feast alters the protein structure in the milk, creating the thick, creamy texture. The bacteria are also converting the lactose into lactic acid. That’s why yogurt tastes tangy. That’s also why there’s little to no lactose in yogurt. So, if you’re lactose intolerant, yogurt is likely one of the only dairy products that won’t leave you feeling all bloaty.

WHAT’S GREEK YOGURT?

Greek yogurt is just yogurt that’s been strained, resulting in a thicker texture. Straining also concentrates the protein content of the yogurt, so you’re eating more protein per serving. It’s easy to make your homemade yogurt into homemade Greek yogurt. Scan the QR to view our expanded version of this recipe to find out how.

WHAT’S GOING ON?

Here comes the sun. The school year is wrapping up and vacations are being planned. It’s time to fire up the grill, baby. The unofficial start of summer, Memorial Day, is May 27. The actual start of summer is June 20. According to whoever decides these things, June 7 is chocolate ice cream day (we’re not going to argue with that).

However you choose to enjoy the start of summer, we hope that it’s that perfect blend of fun and relaxing.

STURGIS

MAY

29 Mountain Bike Race Series, Check-in 6pm, Sturgis

Harley-Davidson Rally Point

29 Music on Main, Sturgis Harley-Davidson Rally Point 6pm

JUNE

1 Legendary Sturgis Battle of the Bands, Harley-Davidson Rally Point 2-8pm

4 Creative Writing Group, Sturgis Public Library 5:30-7pm

5 Mountain Bike Race Series, Check-in 6pm, Sturgis

Harley-Davidson Rally Point

5 Music on Main, Sturgis Harley-Davidson Rally Point 6pm

11 Creative Writing Group, Sturgis Public Library 5:30-7pm

12 Mountain Bike Race Series, Check-in 6pm, Sturgis

Harley-Davidson Rally Point

12 Music on Main, Sturgis Harley-Davidson Rally Point 6pm

15 Annual Sturgis Volksmarch, Lions Club Park Gazebo, Sturgis 8-11am

15 Joe Stamm Band, Kickstands Bar & Grill, Sturgis 8pm

18 Creative Writing Group, Sturgis Public Library 5:30-7pm

19 Mountain Bike Race Series, Check-in 6pm, Sturgis

Harley-Davidson Rally Point

19 Music on Main, Sturgis Harley-Davidson Rally Point 6pm

19-23 13th Annual Camaro Rally, Check-in 6/19 @ Sturgis

Harley-Davidson Rally Point, 6-8pm

25 Creative Writing Group, Sturgis Public Library 5:30-7pm

26 Mountain Bike Race Series, Check-in 6pm, Sturgis

Harley-Davidson Rally Point

26 Music on Main, Sturgis Harley-Davidson Rally Point 6pm

28-29

Black Hills 100 Ultra Marathon, Centennial Trail, Checkin Sturgis City Park

CALENDAR

SPEARFISH

MAY

12 Mother’s Day Brunch @ the Latchstring Restaurant in Spearfish Canyon, Lead Reservations Required

13 Open Mic Night, Spearfish Public House, 729 N 7th St., Spearfish 8pm

19 Big Hill Trail Run Races: 5k & 8mi., Big Hill Trailhead, South of Spearfish 9am

19 High Plains Live Series: Allen & Jill Western Music, High Plains Western Heritage Center, Spearfish 2pm

20 Open Mic Night, Spearfish Public House, 729 N 7th St., Spearfish 8pm

22 QPR Suicide Prev. Lunch & Learn, Pioneer Bank Boardroom, Spearfish 12-1pm

27 Open Mic Night, Spearfish Public House, 729 N 7th St., Spearfish 8pm

30 Devon Sants, Elkhorn Ridge RV Resort, Spearfish 6pm

JUNE

3 Open Mic Night, Spearfish Public House, 729 N 7th St., Spearfish 8pm

8 Pine Island Gravel Odyssey - 3 Race Ride/Tour, Spearfish City Park

8 Northern Hills Master Gardeners Meeting, Spearfish Area Chamber 1-3pm

10 Open Mic Night, Spearfish Public House, 729 N 7th St., Spearfish 8pm

12 Bellman Brown Bag Lecture Series, Matthews Opera House, Spearfish 12-1pm

13 Devon Sants, Elkhorn Ridge RV Resort, Spearfish 6pm

17 Open Mic Night, Spearfish Public House, 729 N 7th St., Spearfish 8pm

20-23 BMW Motorcycle Club Black Hills Rendezvous, BW Black Hills Lodge, Spearfish

24 Open Mic Night, Spearfish Public House, 729 N 7th St., Spearfish 8pm

27 Devon Sants, Elkhorn Ridge RV Resort, Spearfish 6pm

RAPID CITY

MAY

18 Love2 Wedding Expo, Main St. Square 10am-1pm

18 Black Hills Home Builders Assoc. Crown Races, Holiday Inn Rapid City Downtown 3-10pm

19 Love Squared Wedding Expo, Main St. Square, Rapid City 12-3pm

22 Chris Stapleton @ The Monument, Rapid City 7pm

JUNE

1-29 Black Hills Farmers Market, Saturdays @ Market Park, Rapid City 8am-1pm

1 Fruhlingsfest, Main St. Square, Rapid City 1-5pm

6-8 Black Hills Quilt Show @ The Monument, Rapid City

6-27 Splash Patio Concert Series, Main St. Square, Thursdays 6-8 pm

7-28 Food Truck Fridays, Main St. Square 11am-2pm

9-12 Sandra Lee’s Black Hills Extension Photography Workshop, 4-day trip into the Black Hills w/overnight stays in Rapid City

12-14 SD Land Title Association Annual Conference @ The Monument, Rapid City

15 Kids’ Carnival, Main St. Square 11am-3pm

21-23 Black Hills Con 2024 @ The Monument, Rapid City

22 Skyline Trail 5k Run, Dinosaur Park Area, Rapid City

LEAD

JUNE

15-16 Black Hills Renaissance Festival, 160 W Main Street, Lead

21-23 Total Archery Challenge, Terry Peak Ski Area, Lead

KEYSTONE

MAY

19-23 Project Camp for grades 9 and up, Camp Judson, Keystone

19-23 College & Young Adult (C-Ya) Camp, Camp Judson, Keystone

28 Session 1 Day Camp for grades K-6, Camp Judson, Keystone

31 Keystone Locals Weekend, Keystone

JUNE

1-2

3-7

We Love Locals Weekend, Rush Mountain Adventure Park, Keystone

Session 2 Day Camp for grades K-6, Camp Judson, Keystone

16 June High School Camp for ages 14-19, Camp Judson, Keystone 22-23 Bacon & Bourbon Festival, Keystone

30 Family Camp 1 Week, Camp Judson, Keystone

HOT SPRINGS

MAY

24 Wine Walk & Putt, Downtown Hot Springs

27 Stars, Stripes & Steps stair-climbing race, Hot Springs

JUNE

28-30 Annual Main Street Arts & Crafts Festival, Centennial Park, Hot Springs

HILL CITY

MAY

12 Mother’s Day Special, 1880 Train, Hill City

JUNE

8 Mt. Rushmore Rodeo at Palmer Gulch, Palmer Gulch Resort, Hill City

9 1880 Train Old West Shootout, Hill City 5pm

14-16 Fine Arts In The Hills Show & Sale, Hill City

15 Mt. Rushmore Rodeo at Palmer Gulch Resort, Hill City

15-16 Friends of Library Book Sale, Hill City Public Library, Hill City

16 1880 Train Old West Shootout, Hill City 5pm

19 Jen Howard, Miner Brewing Co., Hill City 6pm

23 1880 Train Old West Shootout, Hill City 5pm

30 1880 Train Old West Shootout, Hill City 5pm

DEADWOOD

MAY

16-19 Deadwood Paranormal Investigation, Historic Buildings throughout Deadwood

17-18 Deadwood’s Craft Beer Fest: Hops & Hogs, Deadwood

24-25 Summer Kick-off in the Square

25 Black Hills Motorcycle Show, Deadwood Mountain Grand Events Center

26 Back When They Bucked All-Day Rodeo, Days of ‘76 Event Complex, Deadwood

30 B.J. Jamison, Wild Bill Bar, Deadwood 1pm

JUNE

2 Deadwood Mickelson Trail Marathon, Half Marathon & Relay

7-8 Ian Munsick Boots, Buckles & Bolos Tour 2-Day Festival, Deadwood Mt. Grand

7-8 Deadwood PBR, Days of 76 Event Complex & Rodeo Grounds, 5:30-8:30pm

8 William Clark Green, Deadwood Mountain Grand, Deadwood 7pm

12-14

School Admins. of SD Wild West Leadership Conf., The Lodge at Deadwood

13-15 Wild Bill Days 2024, Main Street & Outlaw Square, Deadwood

13-15 Wild Deadwood Reads, The Lodge at Deadwood, 8am10pm

15 The Big Mick, George S. Mickelson Trail, Black Hills: Deadwood to Edgemont

15-17 SASD Wild West Leadership Conference, The Lodge at Deadwood, Deadwood

16 Deadwood Midnight Cowboy Glow Run, Deadwood 12pm

19-21 No Rancher Left Behind Annual National Convention, The Lodge at Deadwood

22 Shrine Circus, Days of ‘76 Rodeo Grounds, Deadwood

25-29 605 Jeeps Rockfest 2024, Hidden Valley Campground, Deadwood

28-29 Monster Truck Destruction Tour, Days of ‘76 Event Complex, Deadwood 7:30pm

CUSTER

MAY

All Month: Native American Artist in Residence, Crazy Horse Memorial®, Custer

17-19 10th Annual Black Hills International Sound of Silence Tesla Road Trip, Custer

17-19 Custer State Park Open House - Free Park Entrance & Fishing & Military Appreciation Weekend, Custer State Park

24-31 Daily Native American Performances 11:30am, 1:30pm, 4:30pm, Crazy Horse Memorial®, Custer

24-31 Legends in Light Laser Light Show, Crazy Horse Memorial® 8-11pm, Custer

JUNE

All Month: Native American Artist in Residence, Crazy Horse Memorial®, Custer

All Month: Daily Native American Performances 11:30am, 1:30pm, 4:30pm, Crazy Horse Memorial®, Custer

All Month: Thursday Evenings Talking Circle Speaker, Crazy Horse Memorial®, Custer

All Month: Legends in Light Laser Light Show, Crazy Horse Memorial® 8-11pm, Custer

1 Saturday Farmers Market, Way Park, Custer 8am12:30pm

1 National Trails Day, Custer State Park

1 Annual Spring Volksmarch 10K (6.2 mi.) Hike, Crazy Horse Memorial®, Custer

3 Dedication Anniversaries, Crazy Horse Memorial® , Custer

7-9 6th Annual Off-Road Rally, Custer

8 Saturday Farmers Market, Way Park, Custer 8am12:30pm

9-30 Black Hills Playhouse 78th Season, Wed.-Sat. 7:30pm & Tues., Wed., Sun. 2pm Matinee, Located in Custer State Park

10 Bark Beetle Trail Race, Custer 12pm

14-16 Gift from Mother Earth Art Show - Native American & Western Style Art, Crazy Horse Memorial®, Custer

15 The Big Mick, George S. Mickelson Trail, Black Hills

15 Saturday Farmers Market, Way Park, Custer 8am12:30pm

15 Summer Flea Market, Boyd’s World-Famous Antiques & Uniques, Custer

21-23 Mickelson Trail 3-Day Summer Trek, begins in Custer

22 Saturday Farmers Market, Way Park, Custer 8am12:30pm

26 Ruth’s Birthday, Crazy Horse Memorial®, Custer

29 Saturday Farmers Market, Way Park, Custer 8am12:30pm

BELLE FOURCHE

MAY

14 Puppet Show and Storytime at Belle Fourche Library, 10:30-11:30am

16 Chamber SWAP Mixer, Belle Fourche 4:30-6:30pm

17 Movie Night at Belle Silver Lining Senior Center, Belle Fourche 7-9pm

18 Fundraising Breakfast at Belle Silver Lining Senior Center, Belle Fourche 7:30-10:30am

18 Bake Sale, Belle Silver Lining Senior Center, Belle Fourche 8am-5pm

19 Family Fun Day: Norwegian American Day, Tri-State Museum, Belle Fourche 2-4pm

25 Marvelous Maps Temporary Exhibit Opens, Tri-State Museum, Belle Fourche

JUNE

1 First Saturday Brunch, Tri-State Museum, Belle Fourche 10:30am-12:30pm

1 Women’s Champagne Open 2-Person Scramble, Belle Fourche Country Club

6 Hometown Thursday Free Lawn Concert & Vendors, Tri-State Museum, Belle Fourche

7 5K River Run on the River Walk, Belle Fourche Rec Center, 7-8:30pm

8 All-Day River Fest, State St. and Riverfront, Belle Fourche

11 Puppet Show and Storytime at Belle Fourche Library, 10:30-11:30am

13 Hometown Thursday Free Lawn Concert & Vendors, Tri-State Museum, Belle Fourche

15 Fundraising Breakfast at Belle Silver Lining Senior Center, Belle Fourche 7:30-10:30am

15 Bake Sale, Belle Silver Lining Senior Center, Belle Fourche 8am-5pm

16 Family Fun Day: Household Tools for Kids, Tri-State Museum, Belle Fourche 2-4pm

20 Hometown Thursday Free Lawn Concert & Vendors, Tri-State Museum, Belle Fourche

20 Chamber SWAP Mixer, Belle Fourche 4:30-6:30pm

21 Movie Night at Belle Silver Lining Senior Center, Belle Fourche 7-9pm

22 Belle Fourche City-Wide Garage Sale, Belle Fourch

27 Hometown Thursday Free Lawn Concert & Vendors, Tri-State Museum, Belle Fourche

30 Black Hills Roundup Rodeo, Black Hills Roundup Grounds, Belle Fourche

Categorized by age

Got kids? Here are some easy ways to get your little helpers involved in keeping your home clean and organized. Add in a few rewards for a job well-done and you’ve got a recipe for a fun way to teach them habits that will last a lifetime.

2-3 years old

• Throw trash away

• Put away toys – tip: have designated boxes

• Help put away clothes

• Make their bed and organize stuffed animals

4-5 years old

• Take plates to sink

• Put away clothes

• Set table

• Pick up toys – peek under sofa and chairs for things that don’t belong

6-8 years old

• Feed & water pets

• Fold & put away laundry

• Take out trash

• Make the bed

• Wash floor – supervised

• Clean toilets

• Load the dishwasher

• Unload dishwasher but need help putting things away

9-12 years old

• Clean the bathroom

• Teach them to operate the washer & dryer

• Put away groceries

• Set the table

• Load & unload dishwasher

• Take out the trash SAVE $100

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DESTINATION DOWNTOWN

Rediscover the center of the Hills with your family this summer.

By Kayla Gahagan

“Downtown is the heartbeat of Rapid City,” said Callie Meyer, Executive Director of Downtown Rapid City and the Main Street Square. “It’s an experience you can’t get anywhere else.”

Ice cream, shopping, movies, and the popular Main Street Square Fountains attract thousands of locals and visitors each year.

“This magic doesn't just happen, it is cultivated by business owners who are passionate about ensuring this community is able to enjoy a variety of quality experiences,” she said.

The 2024 summer lineup of events for families at the Square is

packed, including a Thursday night splash patio series with live music and bouncy houses. An annual Kids Carnival event will be held from 11 a.m. to 3 p.m. on June 22nd.

The Kids Carnival will include carnival games with tickets that can be redeemed at the prize booth, train rides, face painting, food and Jump N' Slide bounce houses.

Summer Nights, a weekly concert series that runs every Thursday evening from Memorial Day to Labor Day, has been held downtown since 2008 and will continue this year. Summer Nights is free and runs from 5-9 p.m. weekly.

“It's rare to find a summer day where Main Street Square isn't bustling with activity,” Meyer said.

“I think it's really exciting to have more housing downtown,” Meyer said. “I've lived in downtown districts before and it's so fun to be able to walk downtown to dinner or to see a movie and it's wonderful that we're getting more of that here.”

Meyer said downtown is a vibrant, family-friendly destination for tourists, but especially for the people who live here.

Highlights

Downtown Kids Carnival

June 22, 11 a.m. to 3 p.m.

Participants can purchase a wristband for the games, or the bounce houses, or you can do an all-access wristband to be able to do it all. Visit mainstreetsquare. org for a full line-up.

Main Street Square Fountains

Main Street Square plans to have the water fountains running by the end of May. Because the schedule is weatherdependent, visit the Downtown Rapid City Facebook & Instagram to stay updated.

Once open, the fountains run from 10 a.m. to 8 p.m. Tuesday through Sunday. They are closed Mondays for maintenance and water safety tests.

Where

Market Park, 245 E. Omaha St., Rapid City

When Open Year Round

November through April: Saturdays, 9 am to 12 pm

May through October: Saturdays, 8 am to 1 pm

July through October: Wednesdays, 8 am to 1 pm

Deb Taylor and Amber Herder are mother and daughter who are both deeply involved with the Black Hills Farmers Market.

HOMEGROWN OUTDOOR FARMERS MARKET FEEDS GENERATIONS OF FAMILIES

By Kayla Gahagan

Deb Taylor has passed down something sweet to her grown daughter – her favorite cranberry jalapeno jelly recipe alongside a set of life skills.

Taylor owns Deb’s Downhome Delights, a home-based business that has been featured at the Black Hills Farmers Market for 22 years.

Building a generation that is hard working and capable is one of the many pursuits Taylor is after, she said, and the Black Hills Farmers Market has played a major role in that.

“To spend time with my daughter every day is awesome and then to have taught her the life skills I thought she needed – things like how to cook and sew – has been so important,” she said.

Taylor’s daughter, Amber Herder, is the current board president of the market and has watched it blossom during the past two decades.

“There’s such a great variety,” she said. Uniquely, the Black Hills Farmers Market is open year-round, and hosts more than 50 vendors during the peak months. Each weekend, customers park in the grassy field near the market and peruse tables of fresh meat, canned goods, vegetables, fruit, locally-sourced honey, soaps, candles, flowers and more.

The generations of families – both those selling and those buying – makes the market friendly and comfortable, Herder said.

“Our customers come with their family to hang out and to have a leisurely shopping experience,” she said. “It’s not rushed and it’s not stressful.”

The atmosphere is what makes it so special.

“The market vendors are like a family community because we work together,” she added. “If you don’t have something or you’re out of it, you send them to the other vendor who does have it.”

FAMILY ADVENTURES

Taylor said the market has doubled in the past two decades, both in vendors and customers.

“Our customers now are so dedicated,” she said. “They’re looking for fresh and they want to know what’s in their food.”

She’s grateful to work alongside her daughter. Her product is available exclusively at the Farmers Market.

“I taught her and now she’s at home canning and has the same integrity for our product that I do,” she said. “It makes me feel wonderful.”

She’s not the only one.

“People leave the market feeling better than when they came,” Taylor said. “What I love most is that customers come to have a good time in fresh air and wide open space. It’s a whole new experience for kids and tourists because people from out of town are used to indoor markets.”

She recalls one man visiting from California a couple years ago, contemplating moving to the Black Hills.

“He told me that you go and check out the vendors at the local farmers market and that tells you a lot about a community,” she said.

Herder and Taylor, like many of the vendors, intentionally connect with their customers.

“I have fed people breakfast and then I’ve fed them lunch because they’ve stayed that long,” she said.

One man, a frequent flyer at the market, stopped by one weekend to grab a burrito for breakfast from Taylor’s food truck and made sure to bring his wife and their brand new baby to make an introduction.

Another customer in her 80s has Taylor’s cell phone number and will call ahead in the winter to make sure they are setting up shop.

“On the really cold days, she just comes down to say hi,” Taylor said. “Saturday at the market is her outing.”

Sarah Bloniak, Owner of A Mother’s Heart Microgreens in Black Hawk, has sold at the market for three years. Health is central to the mission of the market, she said.

“It gets people out of their homes and gives them the social interaction aspect, which helps with mental health issues,” she said. “Another aspect is the nutrition of the food that’s sold. It’s way better than what you'll get at the grocery store because they're usually harvested and sold on the same day. Produce starts to lose nutrients once it's harvested so vegetables that have been picked, packed, and sold in the grocery store have days of nutrient loss versus produce sold at the farmers market.”

Bloniak is also on a mission to leave a legacy of health for her family.

“We are already passing on our love for growing microgreens to our own boys and they've been helping to plant their own microgreens - so our hope is to pass on this skill and many more to our kids,” she said.

Zita Kwartek has been involved in the Farmers Market since its inception. She started the New Hope Farm, a 9-acre farm south of Highway 44 where she grows annual and perennial vegetables, including tomatoes, garlic, Leithauser hot peppers, gourds, winter squash, and more than 25 different varieties of heirloom soup beans.

The market gathers people together.

“There are farmers from all over the Black Hills, Wyoming and Nebraska. All the farmers also help each other.”

Bloniak sees things just getting better and better each year.

“Whenever I visit another city, I'm always excited to visit their farmers market,” she said. “I envy places like San Diego that have a thriving and lively market where it's evident the community invests back into it as much as the market invests in the community. This is what I want for our Rapid City farmers market. It creates a special community, supports local businesses, attracts tourists and locals, boosts the community's economic health, and provides nutritious food for everyone.”