Now that the kids are off to school and their annual checkups are out of the way, it’s time to think about yourself.

Fall is a great time to reassess your health and get caught up on checkups and screenings and other necessary tests that you might have put off. By now, your deductible is probably met and you may even have flexible spending account dollars to burn before the year’s end.

“Adults need to keep up with their health and wellness just as much as children, and fall is the perfect time to check in with your provider to make sure you’re up to date on all your preventive screenings,” said Tad Jacobs, DO, Chief Medical Officer for Avera Medical Group. “If you make the most of your plan you can minimize your out-of-pocket costs.”

Your plan of action depends on a number of things such as your age, gender and health history.

(continued on page 9)

M Y H E A LT H . . . M Y P L A N

FALL 2015

DON’T FALL BEHIND

Need an afternoon boost? Instead of reaching for a sugary, caffeinated beverage, refresh yourself with a full bottle or glass of chilled water. Being dehydrated can cause headaches, fatigue and lack of energy, even if you don’t feel thirsty.

KEEP YOUR LIFE IN

BALANCE

TAKE STOCK OF YOUR HEALTH

Dear Friend,Welcome to the second edition of Balance, a free publication from Avera. We’re sending you Balance because we hope to help you and your family live a balanced, healthy life.

Let me introduce myself. I’m Dr. Preston Renshaw, Chief Medical Officer for Avera Health Plans. Before moving to Sioux Falls about a year ago, I practiced as a family physician at Avera Medical Group in O’Neill, Neb. My wife and I are blessed to have four awesome children.

Like never before, health insurance is becoming integrated with health systems and the healthy (or not so healthy) habits of individuals and families.

Rather than just treating disease, the new health care emphasis at Avera is to help people stay healthy, and catch disease in its earliest stages or even prevent disease altogether. This approach will benefit all of us. It will help our nation successfully deal with the expense of health coverage for everyone.

Most importantly, this approach can help you and your family enjoy better health and a higher quality of life. That’s something we all want.

This plan only works if we all work together. Please consider your primary care provider your partner in good health.

If you don’t have someone that you consider your primary care provider, make it your priority to find one. This person is your best resource for accessing the right type of health care at the right time.

Enjoy this issue of Balance! It’s packed with tips and features, all designed to help you enjoy a great life, and great health.

Best wishes,

Preston Renshaw, MDChief Medical Officer, Avera Health Plans

2 Balance │ Fall 2015

GREAT HEALTHIt’s all a matter of Balance

Have a story idea for Balance?Email Balance@Avera.org

In this Issue:3

4

6

7

8

9

10

12

13

14

Health Buzz

Get to Know Local Providers

Expanding Options for Health Care

A Doctor’s Opinion

Move More, More Often

Don’t Fall Behind on Health Screenings

Ready for Retirement?

Healthy Tailgating

Recipes

News and Events

Eating a large meal or heavy snack later than three hours before your bedtime can contribute to acid reflux and weight gain. Going to bed hungry, however, can interrupt your sleep. Best late-night choices include whole-wheat cereal, milk, cherries or a slice of whole-grain toast.

KEEP YOUR LIFE IN

BALANCE

If you would like to be removed from the mailing list visit Avera.org/remove

You can lose weight faster if you’re cooler because your body has to burn more calories, according to a recent study by researchers from the Netherlands. Even walking in the winter will cause your body to raise its BMR (basal metabolic rate) to make up for heat loss. Tips: take cool showers, learn to sleep with the covers off, wear a lighter jacket than you normally would or lower the thermostat to around 63°F. Source: The Washington Post

Like to read at night or scroll through Facebook one last time before bed? Beware of the “blue light” in computers, smartphones and tablets. Blue light wavelengths, found in sunlight, are known to give us energy. While much of today’s technology is also known to emit blue light rays, too much blue light before bed can trick the body into speeding up metabolism and make it harder to get a good night’s sleep. According to a recent study by Spanish researchers, blue light can also damage cells found in the retinas. Consider giving your technology a rest at least an hour before bed so that you get a better rest yourself! Source: Live Science

Beware the Blue Light

Pioneer women called them corsets; our mothers

and grandmothers called them girdles. Today, many

women squeeze their bodies into shapewear, but it might not be the quick fix you’re looking

for. Doctors warn of health risks, especially if these garments are worn for long periods of time.

Risks include burning and tingling due to excess

pressure on the nerves, onset or worsening of

digestive disorders such as gastroesophageal

reflux disease or irritable bowel syndrome, skin

irritation, urinary tract infections, and more.

If your shapewear is uncomfortable, or so

hard to get out of that you put off going to the

bathroom, consider these to be red flags.

Source: LA Times, Web MD

Feeling Squeezed?

So Cold, It Burns...Calories!

Avera.org 3

HEALTH BUZZ

Canker sores are painful and can get in the way of talking, eating and drinking. Their size may be small, but mouth ulcers can really pack a punch. Whether the sores are from a minor injury, a specific food or from stress, most go away on their own in about 10 days. In the meantime, there are many options with soothing and anti-inflammatory properties to use at home. Try treating your sore with these quick remedies: alum powder, milk of magnesia, baking soda, honey or aloe. Source: Mayo Clinic and How Stuff Works

Conquer those Cankers

For more health facts go to Avera.org and click on Health Information

We live for...…K AT I E L A R S O N , M D AVERA MEDICAL GROUP PEDIATRICS MITCHELL

A S H L E Y V A N D Y K E , D OAVERA MEDICAL GROUP 69TH AND CLIFF SIOUX FALLS

“I love having the honor of being part of families’ lives. Having the opportunity to meet a family and provide care to each member is such a special thing. You are part of their well days, sick days, births, deaths and everything in between.”

“I have a busy schedule and realize my patients do, too. I try to remind them (and myself ) the importance of slowing down, getting rest and having a little fun every once in a while!”

“I grew up in the small town of Jefferson, S.D., and did my medical training here in South Dakota. My husband and I are looking forward to settling down in Mitchell and meeting new families in the community.”

“I love being a part of children’s lives as they grow. I like working with the child and parent in a team approach to care for all aspects of their lives including their physical, emotional and spiritual growth.”

“My husband and I have two young boys and love spending time outdoors. We look forward to discovering the lake and all the family-friendly activities Mitchell has to offer.”

B E N A A K E R , M DAVERA MEDICAL GROUP EMERGENCY MEDICINE YANKTON

“I enjoy that I never see the same problem twice in emergency medicine. My patients give me the privilege of trusting me to help them solve their unique problems on a daily basis. Despite this, I am even more pleased when a patient can avoid coming to the ER.”

“I always look forward to the holidays I can celebrate at home with my family. Whether it’s Labor Day or any other holiday, remember to practice safety first. Avoid drinking and driving. If you are on the water, wear a life jacket. Your family will thank you.”

Visit Avera.org/KatieLarson to learn more

Visit Avera.org/BenAaker to learn more

Visit Avera.org/AshleyVanDyke to learn more

We live for...…D A W N S N O W, M D

AVERA ABERDEEN FAMILY PHYSICIANS

A M Y L U E K I N G , M DAVERA MEDICAL GROUP PIERRE

“The mixture of surgery and patient relationships is why I love being an OB/GYN. I really enjoy the operating room. With surgery, you have the gratification of being able to take care of people and completely fix their problem. However, the most gratifying part of my job is really the degree of rapport you develop with your patients. And really, nothing beats delivering a baby. It’s such an incredible, powerful experience to be a witness to each new miracle.”

“My husband, Brian, and I have two sons. We are really looking forward to raising our boys and growing new relationships in Pierre.”

“I love that practicing family medicine allows me to develop long-term relationships with my patients and their entire families. I often run into patients at a store or local event, and am always happy to hear about their families, see how their children are growing, and learn how their parents are getting along.” “What inspires me most is the loyalty our patients have, often traveling great distances to be seen for a routine exam, illness or injury.”

“My husband, Lt. Col. Michael Snow, and I have two children who keep us very busy and we are very involved in our church. In my spare time, I love quilting, painting and sewing.”

M O N T E M E R R E L L , M DAVERA MEDICAL GROUP OBSTETRICS & GYNECOLOGY MARSHALL

Find an Avera physician at Avera.org/doctorsAvera.org 5

“I get to participate in one of the most special events in people’s lives: Helping families and seeing the looks on their faces when their precious new baby arrives – it’s amazing. I try to treat every patient the way I would want my wife to be treated. I don’t always like going to the doctor myself, so I try to make each appointment a low pressure, easy interaction. And I take a team approach to working with my patients, encouraging them to be involved in their care and ask questions.”

“My wife and I have four kids under the age of 12. Whether we’re doing puzzles, reading books, throwing a ball around or going for bike rides, I love spending time with my family.”

Visit Avera.org/MonteMerrell to learn more

Visit Avera.org/AmyLueking to learn more

Visit Avera.org/DawnSnow to learn more

6 Balance │ Spring 2015

Like most things in life, the options for receiving medical care keep expanding.

When you’re sick or injured, you have a number of options to choose from: primary care clinics (during business hours), emergency care, urgent care and now AveraNow — Avera’s new video visit service that allows you to chat face-to-face with a provider via smartphone, laptop or tablet. That means you now have access to Avera’s skilled providers any time of day from virtually any location.

AveraNow offers a way to get medical advice and/or treatment for a variety of issues without having to leave home. This 24/7 service allows people to visit with an Avera provider for a limited range of ailments such as sore throats, allergies, rashes, fever and urinary tract infections.

It’s just one more option for added convenience, said Mark List, MD, an Avera physician who sees patients through AveraNow in addition to his regular clinic hours.

“It’s not meant to replace your provider,” he said. “This might not be the right choice for everyone. Some people still might want to go to their doctor, and not every illness or injury is appropriate for AveraNow.”

Both urgent care clinics and AveraNow treat a variety of issues. The difference is, urgent care clinics have set hours but treat a wider range of issues, such as sprains and lacerations, and have capabilities to do lab tests and X-rays, List said. AveraNow is available 24/7 for added convenience and is great for people who have limited mobility or can’t fit a clinic visit into their busy schedules but it has a more limited range for treatment.

“It’s a good alternative for people who would prefer to go to urgent care instead of going to the ER at three in the morning. I think it will help with some of the ER trips that aren’t necessarily emergencies,” List said.

The emergency room continues to be the best option for people having chest pain or other serious health issues that need immediate care.

List likened it to getting a meal.

“AveraNow is fast food. It fills you up, it’s easy and it’s fast. Going to your primary care doctor is like a nicer restaurant. You know you’re going to get a good meal, and the trust is there. The ER is like hiring a personal chef for a one-time event — it’s personal care and you get a good meal but you don’t have an ongoing relationship with that person.”

FAST, CONVENIENT AND EASYOptions for Health Care Keep Expanding

Do you know where to go? You’re injured or ill and you’re overwhelmed with all the options. Should I go to the emergency room? An after-hours clinic? Log into AveraNow for a face-to-face video visit?

HOURSEmergency room: Open 24/7

Urgent care: Evening and weekend hours

AveraNow: Log in 24/7

What did growing up in a rural area teach you about the importance of quick access to medicine?My childhood in rural South Dakota, as well as my time spent practicing in a rural community, led me to an appreciation for people who spend their time serving our rural communities and an understanding of some of the challenges that rural patients and providers face. Rapid access to medical services in rural areas after hours is often available only through a local emergency department, and there are also those patients who might need to travel a great distance to access care.

Why are you excited about AveraNow? I’m excited about it because it offers the opportunity, if you’ve got that stuffy nose or sore throat, to just get on the computer and get instant access to a provider. Many times, by talking with you and reviewing your symptoms and health history, we can handle the issue through a video visit. I think it’s going to save people time and help them get the help they need at the time they need it. There will always be a need for clinic visits and virtual visits are not a substitute for your relationship with your primary provider, but we can take advantage of the latest technology to offer more options whenever it’s appropriate.

Isn’t it amazing to think of how many more options for after-hours care we have now compared to years ago?There was a time when nothing other than the emergency room was open after 5. Times have changed so much with the availability of urgent care services in the evenings and weekends, and now video visits. This often can help you avoid the more serious emergency department setting.

What are some of the common reasons why people don’t come in when they’re feeling sick?Time and convenience are definitely factors that affect a patient’s decision about when or if he or she seeks care. People lead busy lives and often face challenges related to taking time off work or away from other obligations in order to come in for an appointment. Cost also plays a role, and sometimes patients are simply not sure if their symptoms warrant a visit or not.

A DOCTOR’S OPINION:HOW DO NEW OPTIONS IMPROVE ACCESS TO CARE?

Q and A with family practitioner and AveraNow provider,

Leah Prestbo, MD

Avera.org 7

Learn how to begin, visit Avera.org/now

SYMPTOMSEmergency room: Full access to local hospital services and treatments

Urgent care: Treats an expanded range of illnesses and injuries, including ear infections and sprains

AveraNow: Treats specific issues:

DIAGNOSTIC TESTSEmergency room: Full range of hospital services available

Urgent care: X-ray, blood work and other tests; more limited than ER

AveraNow: None

AVAILABILITYEmergency room: Avera has 32 emergency rooms in a five-state region; go to Avera.org/emergency

Urgent care: Check after-hours availability in your town at Avera.org

AveraNow: Available in South Dakota, Nebraska, Minnesota, Iowa and North Dakota at the time of the visit

PRICEEmergency: Price varies according to services. Insurance co-pays and deductibles apply

Urgent care: Price varies according to services. Insurance co-pays and deductibles apply

AveraNow: $49, no insurance necessary

MOBILITYEmergency room: Need a ride or ambulance

Urgent care: Need a ride

AveraNow: Available where you have access to smartphone, tablet or laptop with Wi-Fi and video capabilities; download the app at Avera.org/now

• Flu• Rash• Urinary tract infection• Pink eye• Allergies

• Vomiting• Diarrhea• Sore throat• Fever• Sinus infection• Migraine

8 Balance │ Fall 2015

Even if you’re eating right, exercising and otherwise taking care of your body, there could be one serious health risk that you’re overlooking: sitting too much. In our “sitting-centric” society, you probably spend more time sitting than you might realize. Just consider how much time you spend sitting at a desk, in front of a computer or TV screen, or behind a steering wheel.

In fact, more than one half of an average person’s day is spent in a seated position. That much sitting can come with harmful health outcomes.

Sitting for prolonged periods of time increases your risk of developing serious health conditions and may shorten your lifespan. Research has shown that having a sedentary lifestyle increases the likelihood of cancer, diabetes and cardiovascular disease, and can even lead to an early death.

“Being sedentary interferes with the way the body metabolizes sugar,” said Maria Lao, MD, Avera Internal Medicine Specialist. “It also causes bone loss and increases the rate of depression. The reduction of muscle mass results in reduced metabolism, promoting weight gain and obesity.”

If you think that your exercise routine counteracts all that sitting, that’s probably not the case. Even if you exercise 45 minutes, five days per week, if the rest of your day involves sitting, your lifestyle is considered sedentary.

“Exercising 30-45 minutes a day doesn’t completely offset the harm you’re doing by sitting most of the day,” said Laura Johnson, PA-C, Avera Physician Assistant.

Find small ways to move more throughout your day, whether it’s having a walking meeting with a coworker or standing while you talk on the phone. “Making a point of being active for one to two minutes every 30 minutes can prevent serious health conditions and can even prolong your life,” Lao said.

Even if you do have a desk-bound job, there are ways to bring more activity into your day. Think of creative ways to fit in movement, depending on your job and worksite, Johnson said. For example, get on your feet to work: stand when reading emails, or take a phone call and walk around.

The key is to move more, more often. Soon those small extra movements — like taking the stairs or walking over your lunch hour — will become a new set of healthy habits.

Move More, More Often

The dangers of inactivityContinuous long episodes of inactivity increases the risk of diabetes by 91 percent, cancer risk by 13 percent, and cardiovascular disease risk by 14 percent. The risk of early death increases by 40 percent with a lifestyle of prolonged sitting.

Source: Annals of Internal Medicine

How to move more during your day:1. Spend a third of your lunch hour walking.

2. Walk on your breaks and while talking on the phone.

3. Have a walk-and-talk meeting instead of a sitting meeting.

4. Take the stairs instead of the elevator.

5. Park farther away.

6. Walk before and after work.

7. Replace watching TV with active hobbies.

8. Be active during TV commercial breaks.

9. Set a goal to limit your sitting time to less than two to three hours per day.

10. Consider using a standing desk or treadmill desk at work.

Too Much Sitting Can Be Hazardous to Your Health

Avera.org 9

(continued from page 1)

TAKE STOCK OF YOUR HEALTHDON’T FALL BEHIND

Logging into AveraChart, Avera’s online portal to your medical record, is a great way to keep track of your health maintenance needs.

The Affordable Care Act requires health insurance plans to cover preventive health care screenings.

“This time of year, using the benefits you have for preventive health is critical,” said Preston Renshaw, MD, Chief Medical Officer with Avera Health Plans. “With most plans today, that’s all covered, and so it’s to your advantage to get the best use of your dollars you spend in premiums.”

In many cases you can get your yearly checkup, breast screening, colon screenings and a number of other things checked with no co-pay or deductible. “Adult immunizations are often overlooked, but the fall is a great opportunity to get caught up,” Jacobs said.

Tetanus shots are needed every 10 years, and people age 60 and older should consider pneumonia and shingles vaccines. Fall is a great time to get your annual flu vaccine, especially if you are at higher risk. The Centers for Disease Control and Prevention recommends flu vaccines for anyone over 6 months of age. People at higher risk for flu complications include those over age 65, those with chronic conditions, pregnant women, and young children under age 5.

And if you have a family history of heart issues, it might be a good time to get a heart or vascular check. Though often not covered by insurance, they may be an allowable expense for flex plans.

“These tests give you a great idea of what your cardiovascular risk is,” Jacobs said.

Using leftover flexible spending dollars at the end of the year also is key to making the most of your plan. There are a number of ways to use extra money.

Eyeglass prescriptions and frames, including sunglasses, are allowable expenses, as are orthodontics, hearing aids and batteries, and over-the-counter medications if deemed medically necessary by your doctor, Renshaw said. Things like first-aid kits, thermometers, and ankle or joint braces also often are allowable expenses as are many integrative medicine services such as acupuncture and massage therapy.

“We tend to get sedentary as the temperature drops, so creating a plan of action heading into the winter months is a great way to stay on track,” Jacobs said.

“There is one thing all of us can take more control over in our lives, and that’s our own health,” Renshaw said. “It’s a great time to take stock and develop a plan that you can implement over the rest of the year. Too often, we don’t take time to do that.”

Well-visit checkup

Cholesterol and blood sugar tests

Colorectal screening

Prostate screening

Screening mammogram

Dental or eye care checks

Your health checklistHere are a few common screenings recommended for men and women:

Log in to find your medical records at Avera.org/chart

“Health insurance is a huge part of that financial picture,” Kohoutek said.

Even if you decide to retire early, you’re not eligible for Medicare until age 65. “So you need to figure out your health insurance coverage during those years,” Kohoutek said. Options include COBRA and the Health Insurance Marketplace.

Typically, Medicare premiums are much less than group health insurance. Also, Medicare has no cap or out-of-pocket maximum. A Medicare Supplement Insurance, or Medigap, policy covers those gaps that can put your assets at risk.

Even with both Medicare and supplement premiums, most people end up paying less for health coverage.

“It’s not complicated, it’s just different. When people figure it out, they’re happy with it,” Kohoutek said. “It’s important to find a trusted agent to help walk you through it. At first, all the different timelines and terminology can seem confusing.”

It’s to your advantage to shop for Medicare Supplement Insurance at the right time. Six months before or after your Medicare Part B becomes effective is your own personal open enrollment period for Medigap policies. In other words, you can’t be turned down for a pre-existing condition.

From Sept. 1 to Feb. 15, Avera Health Plans offers a guarantee issue/open enrollment for Medigap plans. This period is offered for people who feel “stuck” in their plan, or fear they will be turned down due to a health issue. This is not a government-mandated period, and is only offered by Avera Health Plans.

Retirement is also a time to consider other benefits that you might have had with your employer, such as life insurance, dental and vision coverage.

“People who start making these connections at least a year in advance are on top of it. They benefit from the peace of mind that it’s taken care of,” Kohoutek added.

Retirement can either catch up to you feeling unprepared, or find you ready and excited to start a new direction in life.“The biggest question people have is, ‘is my money going to last?’” said Michelle Kohoutek, Sales Executive with Avera Health Plans. “At retirement, income changes, but so do expenses. You need to figure out how to balance your new financial situation.”

After your paycheck ends, income might come from sources like Social Security, pensions, retirement plans, IRA withdrawals, investments or even a part-time job.

Expenses might change as you downsize to a smaller home, perhaps eliminate a car payment, and go on Medicare. Getting your house paid off before you reach this stage in life puts you miles ahead.

READY FOR RETIREMENT?

Consult with your agent or find an agent at AveraHealthPlans.com/find-an-agent

A widow, she has one married daughter, who recently had a second baby.

She didn’t want to let the opportunity to help take care of a new grandchild pass her by, so she decided to go ahead and announce her retirement as of June 1 of this year.

In addition to her life in Aberdeen, Patty has friends in Sioux Falls and Minneapolis, so she’s looking forward to the freedom of going to concerts or events, as well as spending more time at her family’s lake cabin.

“I was going to retire at my full retirement age of 66,” she said. Instead, she retired six months shy of her 65th birthday, so she had to consider her health coverage in the meantime and will also start shopping for Medicare Supplement Insurance. “I’m blessed to have my house paid off, so my only housing costs are maintenance and taxes.”

With financial aspects covered, Patty found herself a little caught off guard by the emotional adjustments. “At first I felt euphoric. Then I started asking, ‘who am I and how am I still important and worthwhile in society,’” Patty said.

“It’s good that I’m healthy and energetic enough to make a difference in some other way.”

Avera.org 11

Patty Kirkpatrick is looking forward to the freedom of retirement, and finding new ways to make a difference.

First, however, came important considerations and decisions. “When you reach age 60 or so, it becomes more real.”

Patty spent the last 31 years of her career working in marketing and public relations for Avera St. Luke’s Hospital in Aberdeen.

FREEDOM TO TAKE A NEW PATH

Thinking of retirement?Important age milestones to remember…

• Age 62: Earliest age you can start taking Social Security in most cases

• Age 65-67: Social Security full retirement age (depends on your birth date)

• Age 65: Medicare eligibility in most cases

• Six months before or after your Medicare Part B effective date: Guarantee issue Medigap enrollment period

• Age 70: Age through which you can continue contributing to Social Security if you’re still working

And dates…

• Sept. 1-Feb. 15: Avera Health Plans guarantee acceptance/open enrollment for Medicare Supplement Insurance. No health questions are asked when you enroll at this time.

• Oct. 15-Dec. 7: Medicare open enrollment, when you can change your Medicare plan or prescription drug coverage

• Nov. 1-Jan. 31: Health Insurance Marketplace open enrollment for individual and family plans.

Patty Kirkpatrick, right, is pictured with her daughter, Karrie Covington of Tennessee, and her two grandchildren, 4-year-old Katie and newborn, Claire.

“In some ways, I feel too young to be a retiree. As time goes forward I’ll be trying to identify other ways to make a difference.”

- Patty Kirkpatrick

Whether you have a tailgate party in the parking lot of your local football stadium or in your own backyard, one of the best parts of this popular tradition is the food.

But the typical tailgating fare of hot dogs, chicken wings and other snack foods are often high in fat and calories, which can throw your wellness goals off track.

With a little pre-game planning, you can have a tailgate party with plenty of healthy game day food. That doesn’t mean you need to sacrifice taste – or a sense of fun.

For example, grilling doesn’t require any additional cooking oil, and it brings out the flavors of whatever you have on the grill. “Grilling is such a healthier option,” said Carri Lucas, RDN, LN, Avera Registered Dietitian.

Depending on where you’re tailgating, bring your own grill, or grill your food first and bring it along.

Also encourage your guests to bring something healthy, like a vegetable tray or fruit. “You can always turn tailgating into a healthy, fun event,” said Debbie Lancto, Health and Wellness Champion at Avera Health Plans.

Still hungry after you’ve finished your lunch? Before heading to the vending machine, wait 20 minutes to a half hour for your brain to get the signal that you’re full. Most likely, your appetite will fade by then.

KEEP YOUR LIFE IN

BALANCE

12 Balance │ Fall 2015

Kick off your tailgate party with these healthy, better-for-you ideas.

1Use vegetables in place of chips. Thinly slice cucumbers and carrots, and use them as chips. Even dip them in salsa. “Those are next to no calories. You’re basically filling yourself up with fiber,” Lucas said.

3Try appetizer-sized portions of meat. It’s common to serve the whole chicken breast or 4-6 ounces of hamburger meat if you’re grilling. Another option is to serve bite-sized pieces of meat with toothpicks.

4Substitute turkey or chicken instead of ground beef. If you’re making a casserole dish or nachos, use shredded chicken instead of ground beef to cut back on fat.

5Remember portion control. It’s easy to overdo it on chips, often the snack of choice at a tailgating party. Make your own pre-portioned bags by placing individual portions of chips in small bags. Also remember to have a snack before you leave or before guests arrive so that you’re less apt to overeat at the party, said Lancto.

6Make your own barbecue dry rub. Many recipes for grilling or tailgating often include plenty of ketchup and barbecue sauce, which can be high in calories, sugar and salt. “Dry rubs give you that same flavor, but without the additional calories and sugar,” Lucas said. Dry rubs will make the food taste better, and you won’t lose the flavor of the meat.

7Grill your dessert. Grilling fruits such as apricots, peaches and pineapple brings out the sweet flavors, without adding additional fat. “It’s so simple. Just throw the fruit on the grill. Add cinnamon or brown sugar if you want some added sweetness,” Lucas said.

MAKE YOUR NEXT TAILGATE PARTY BOTH HEALTHY AND FUN

2Make your own chips and salsa. Avoid the excess oil found in store-bought chips, and make your own tortilla chips to complement homemade salsa.

Flour tortillasOlive oilLime juiceCumin, chili powder, salt (to taste)

Preheat oven to 350 degrees. Cut each tortilla into 8 chip-sized wedges (cut like a pie) and arrange the wedges in a single layer on a cookie sheet. Combine oil and lime juice with a sprinkle of cumin, chili powder and salt to taste. Brush over the tortilla wedges. Bake for 7 minutes. Serve with your homemade salsa.(Recipe from Carri Lucas)

HOMEMADE TORTILLA CHIPS

TRY THESE IDEAS FOR HEALTHYGAME DAY SNACKS

Avera.org 13

1 stick unsalted butter, at room temperature1 teaspoon cinnamon2 tablespoons granulated sugarPinch of salt4 ripe peaches, halved and pittedCanola oil (to keep the fruit from sticking to the grill)Mint leaves (optional)

Add the butter, cinnamon, sugar and salt into a small bowl and mix. Heat the grill to high and brush the peaches with a thin layer of oil so they do not stick to the grill. Grill the peaches until golden brown and soft all the way through. Brush the peaches with a thin layer of the butter, sugar, cinnamon and salt mixture. If you want to be really fancy, add a mint leaf.(Recipe adapted from Bobby Flay)

GRILLED PEACHES AS DESSERT

Like our recipes? Have a recipe you’d like to share? Email us at Balance@Avera.org

SWEET AND SPICY BBQ HOMEMADE SPICE BLEND

2 tablespoons chili powder4 teaspoons packed brown sugar1 tablespoon ground cumin1 ½ teaspoons salt¾ teaspoon smoked paprika½ teaspoon garlic powder¼ teaspoon ground ginger¼ teaspoon cayenne pepper

Mix all ingredients in jar or food processor and store in an airtight container. Use it on anything from burgers to steak.(Recipe adapted from Wellness Mama)

Just north of the Grassland Health Campus in Mitchell, another new building project is taking shape, thanks in part to a $2.5 million donation from Avera Queen of Peace Hospital. The Dakota Wesleyan University and Avera Sports and Wellness Complex is scheduled for completion by early 2016 and will offer the community of Mitchell 85,000 square feet of exercise, fitness training and classroom space. Not only does this building project represent an opportunity for workforce development and improved quality of life, it works in conjunction with the Grassland Health Campus to create a corridor of health and wellness in Mitchell, supporting Avera’s future efforts in coordinated care and population health management.

14 Balance │ Fall 2015

NEWS AND EVENTSABERDEEN, S.D.

Avera Marshall Foundation Golf TournamentThe Avera Marshall Foundation will hold its 10th annual golf tournament on Monday, Sept. 14 at the Marshall Golf Club. The 18-hole tournament will be played in best ball/scramble format with four-person teams. Lunch is at noon with tournament play beginning at 1 p.m. Registration forms are available online at AveraMarshall.org or by contacting Gordon Crow, Executive Director of the Avera Marshall Foundation, at 507-537-9145.

Avera Cancer Institute Aberdeen Construction Moves Forward Construction on the Don and Carmen Meyer Center of Excellence, home of the future Avera Cancer Institute Aberdeen, continues and plans for a celebration event and ribbon cutting are currently underway.

Avera Cancer Institute Aberdeen is designed to provide patients with highly coordinated care, making the most of the expertise specialists provide in key service areas so that each patient receives the exact course of personalized treatment they need. The new 29,000-square-foot, patient-centered facility will bring all aspects of cancer treatment together, offering expanded services, attracting cancer specialists to the area and solidifying Aberdeen’s reputation as a regional cancer treatment hub.

The Don and Carmen Meyer Center of Excellence is slated for completion later this year.

Learn more at AveraStLukes.org

MARSHALL, MINN.

Avera Marshall Welcomes New Physicians• Trent Carlson, MD, General Surgery

• Piyush Singh, MD, MPH, Pediatrics

MITCHELL, S.D.

Find an Avera physician at Avera.org/doctors

Learn more at AveraMarshall.org

Learn more at AveraQueenofPeace.org

Dakota Wesleyan University and Avera Sports and Wellness Complex Taking Shape

Avera Medical Group Aberdeen Welcomes New Providers

• David Ring, MD, Avera Surgical Associates

• Blake Heinz, DO, Avera Medical Group Hospitalist

• Brian Rau, MD, Avera Medical Group Radiology

Find an Avera physician at Avera.org/doctors

• Olufemi Lawal, MD, Avera Medical Group Pulmonology

• Jill Larsen, MD, Avera Medical Group Anesthesiology

Avera.org 15

PIERRE, S.D.

Updates Improve the Patient Experience Two new patient care areas are now open at Avera St. Mary’s Hospital in Pierre after renovations and updates to offer an improved patient experience. A new surgery clinic has opened on 2 North – the former location of the medical/surgical unit, which moved to fourth floor in October 2013. Patients will go to this location for pre-op and post-op appointments, and the surgeons will have their offices in this space. Avera St. Mary’s Women’s Center and Newborn Nursery is also open. Each of the four new postpartum rooms is 800 square feet, offering plenty of space for family and visitors, a large private bathroom with beautifully tiled walls and floors, plus a whirlpool tub. New labor and delivery suites feature similar amenities, as well as new bed-and-a-half sized birthing beds, a gift from Avera St. Mary’s Foundation. Also remodeled were the nurses’ station and nursery, with a new security system for additional safety of infants in the unit.

Learn more at AveraStMarys.org

SIOUX FALLS, S.D.

Learn more at AveraSacredHeart.org

YANKTON, S.D.

Women’s Health Forum

The 2015 Yankton Women’s Health Forum will be Monday, Oct. 19, at the Avera Sacred Heart Hospital Professional Office Pavilion in Yankton.

Jill Murphy, MD, who specializes in plastic surgery, will talk about reconstruction options for breast cancer patients, as well as long-term considerations for reconstruction patients. Doors open at 11:30 a.m., with lunch served at noon as the forum begins.

Tickets must be purchased in advance and are available at the Avera Cancer Institute Yankton, 605-668-8850. Proceeds benefit South Dakota All Women Count.

This event is sponsored by Avera Sacred Heart Hospital, First Dakota National Bank and Yankton Medical Clinic, P.C.

Avera Health Plans EventsAll events are at Active Generations, 2300 W. 46th St. | Room 204, Sioux Falls, S.D.

Health Fair Thursday, Sept. 10, 10:30 a.m. – 12:30 p.m.

Fun Walk Thursday, Sept. 24, register at 8:30 a.m. and walk at 9 a.m.

Monthly Medicare Presentation First Thursday of each month, room 204. Our experts will cover different Medicare topics each month. Bring your questions!

Call Active Generations at 605-336-6722 for more information

Journey Through Menopause – Postmenopause Janell Powell, MD, and Virginia Lemme, PA-C, of Avera Medical Group Internal Medicine Women’s, explain postmenopausal health concerns and what to expect during this phase of life. Tuesday, Sept. 8, 6 p.m.To sign up, go to Avera.org/events or call 1-877-AT-AVERA (1-877-282-8372)

Maybe a Baby

Good prenatal planning has impacts that last a lifetime. Maybe a Baby is a special event designed to help couples consider everything that goes into the decision to start a family. Tuesday, Oct. 20To sign up, go to Avera.org/events or call 1-877-AT-AVERA (1-877-282-8372)Or, Maybe a Baby videos and information are available online. Go to Avera.org/maybeababy

Avera Health3900 W. Avera DriveSioux Falls, SD 57108

Avera.org

15-AVHE-4116

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