Eat Your Fruits and Vegetables!

By Laura Coti Garrett, MS, RDN

April is National Cancer Control Month and there is no better time than now to focus on living a healthy lifestyle to help prevent cancer. According to the American Cancer Society, in order to lower your risk of cancer, you should stay at a healthy weight, be physically active, eat a healthy diet and refrain from smoking. Do these recommendations sound familiar to you? If so, it’s because you’ve likely heard them before in connection with diabetes and heart disease. Following these guidelines will not only lower your risk of getting cancer, they will also help to prevent diabetes and heart disease too. Great news!

To give your diet cancer and disease-fighting power, focus on eating more plant foods. Colorful plant foods like fruits, vegetables and whole grains are bursting with antioxidants that help to protect our cells from damage. Because cell damage is associated with an increased cancer risk, antioxidants may help to protect against cancer. In fact, studies show that people who eat more fruits and vegetables have a lower risk for some types of cancers.

Make it your goal to eat at least 2 ½ cups of fruits and veggies each day. Some simple ways to incorporate more fruits and vegetables into your diet are by 1) making sure each meal you eat includes either a fruit or vegetable, 2) going “meatless” for one meal each day and eating a vegetarian meal instead and 3) keeping washed fruit on the counter and prepared veggies in the fridge so you can easily grab and go!

Interestingly, taking antioxidant supplements does not appear to be as beneficial for reducing cancer risk as eating fruits and vegetables. It seems that the health benefits of plant foods may be more complex than just being about antioxidant content, as plant foods contain many other nutrient compounds as well. The bottom-line is that to reduce cancer risk, its best (and most delicious) to get your antioxidants from food.

Get started today on powering up your diet with this simple-to-prepare Tomato Sauce recipe below!

Quick Tomato Sauce

2 -28 oz. cans crushed tomatoes

2 Tbsp. extra virgin olive oil

2 Fresh Garlic cloves crushed or diced

Oregano and pepper (optional)

Heat olive oil in a 4 qt. pot, add garlic and cook until slightly brown. You can use garlic powder instead of fresh garlic but add it to the sauce instead of the oil.  Next, pour in crushed tomatoes and cook for ½ hour, stirring occasionally. Add oregano and pepper to taste.

Laura Coti Garrett is a registered dietitian-nutritionist and diabetes educator. You can find her Dietitian Picks meal plans and shopping lists at Winner Super Foods

Sound Bites for social media or overhead announcements

Eat colorful fruits and vegetables to give your diet cancer and disease-fighting power.

Fruits, vegetables and whole grains are powerful sources of cancer and disease-fighting antioxidants.

Improve your diet with plant foods. Aim to get at least 2 ½ cups of fruits and vegetables and at least 3 servings of whole grains each day.

Mom was right, you should eat your vegetables! Broccoli and other cruciferous veggies have nutrients that may protect against cancer.

Include a fruit or vegetable with each meal to give your body a boost of antioxidants.

End of Plane Ride Meant End of Playing Days as Well for Zach Horstman

zach at colo state  game


By Dan Merritt, Advocate reporter

He got off the team-chartered airplane in Sioux Falls late last week knowing that the ride was over.

Winner native Zach Horstman’s competitive sports playing days for a school are over.

“I’ve always been in a sport ever since, shoot, probably fifth grade.

“It seems like there was always that one more game.

“But after that last game (South Dakota State University vs Vanderbilt, Fri., March 20) you come back to Brookings and you realize you don’t get another one,” Horstman said.

He’s carrying on with his education at SDSU, planning to graduate in 2016 as a phys ed teacher with a health education minor.

The Vanderbilt contest was in Nashville, Tenn., in a second round game of the National Invitational Tournament (NIT).

South Dakota State had advanced there having defeated Colorado State University in Ft. Collins, Colo. on Wed., March 18.

The win over Colorado State was SDSU’s first for the men’s team in Division 1 basketball post-season play. An historic milestone for that team.

There have been others and Horstman has experienced them the past four seasons playing for the SDSU Jackrabbits since he graduated from Winner High School in 2011.

When reached by phone Sun., March 22, Horstman applauded his fellow Warriors on the boys basketball team he played for in high school.

He lauded the current WHS boys basketball team for getting into the evening session of the State A tournament and coming away with third place. Historic landmarks for the boys basketball program at Winner.

“It’s good for them and good for the community,” Hortsman stated. “They had a great year. I’m happy for them.”

He said he and former Winner athlete Carson Covey, who is also at SDSU, had watched the boys team on-line during the season.

“Whenever we got time, we’d tune-in to see how they were doing. We watched quite a few of their games.”

He expressed admiration for the leadership and direction provided by first-year coach Brett Gardner, a Winner native.

“I grew-up watching him play.”

He said he was impressed by the kind of coach Gardner is.

“He brings a lot of energy to that team. He’s always excited.

“I never got to watch him live, that is in person. But I watched him on the internet and he looks like he’d be a great coach to play for.

“And just knowing him, personally, I know he loves basketball. He’s going to be a really good coach for a really long time.

“I’m not surprised at all that Winner did so well at the state tournament.”

Horstman’s schooling is directed towards phys ed teaching, but he’d like to be a basketball coach as well, he noted.

He has something to contribute to teams that he some day may be in charge of, he added. He’s had years of playing experience and coaching guidance through a variety of levels of competition from grade school through Division 1 college.

But those years are now over. It’s strange to think that spring weight-training and drills, which get underway soon, for the SDSU men’s basketball program won’t include him, Horstman commented.

“I’ll have to find something to do to stay in shape, that’s for sure. Keep lifting and keep workin’ out, I suppose.”

During Horstman fours years at SDSU, the men’s team went to the “Big Dance” NCAA post-season tournament twice, the CBI (College Basketball Invitational), and the NIT.

He had as a teammate for two seasons Nate Wolters who went on to play professional basketball.

Horstman was a starter for SDSU the last three games of the season in spring 2014 and the first half of the winter season of 2014-15. But an ankle injury sidelined him and when healed, he returned to the role of coming into games off the bench.

“He’s such an unselfish guy,” said SDSU coach Scott Nagy, speaking about Horstman and his now completed years playing for the Jackrabbits.

“He’s done what we’ve asked him to do and it’s very difficult for me to say good-bye to him.

“I love him; he’s such a tremendous teammate.”

In high school, Horstman played for long-time, legendary Winner High School coach Jim Drake.

His parents are Brad and Johnyne Horstman, Winner. Grandparents, also of Winner, include Barry and Carol Horstman and Carroll and Janet Bruun.

He has a sister, Kylie, who is a junior at WHS and who is involved in sports just like her big brother was in high school.

Zach Horstman said his family has seen a huge majority of his games from grade school days, through high school, and into college. He’s extremely grateful for that.

“I’ve had great support from them my whole career. I have to thank my parents and the rest of my family and all my friends for the support.”

Winner didn’t forget him when he traveled northeast to play at Brookings beyond high school, he noted.

“I’d get texts and e-mails all time, saying ‘Good luck, with this,’ or ‘I’ve been watching you here.’

Just to have that was a huge blessing. It’s something I’ll never forget.”

He summed-up his school years in sports: basketball in college and in high school there were football, baseball, and track as well.

“I’ve been fortunate to play on a lot of championship level teams throughout my playing career.

It’s been a great overall ride.”

Toilet Mailbox

toilet mailbox story foto


By Dan Merritt, Advocate reporter

Scott Nahnsen’s toilet mailbox in Winner was there for postal employees. For about a year, he said.

And they used it, no questions asked. They used the mailbox portion that is.

But no more. The whole thing— toilet and mailbox —tipped over and broke in chilly spring wind gusts early last week.

Gone is a place in town where people got out their cameras. “Every once in while you’d see people driving by taking pictures,” Nahnsen reported.

“It was on Facebook a couple of times.”

Nahnsen is in the process of remodeling a home in the 400 block on East Third. He had curbside delivery of mail into a mailbox duct-tape strapped to an old toilet.

It apparently wasn’t a problem for the postal delivery people on the route, he noted. Mail was placed regularly inside the slightly smashed mailbox — the side of it in the back was pushed-in.

But the mailbox door opened and shut with no major troubles.

Nahnsen said mail was generally delivered after lunch. But sometime during a wind gusty afternoon Monday, March 16, the toilet and mailbox were pushed to the ground, smashed, and rendered unusable.

He tossed them onto a nearby scrap heap of remodeling debris.

He was in the process of locating a post and new mailbox he said when contacted March 16. “You can get one down at the hardware store.”

But now, his residence won’t be distinctive, anymore, he acknowledged.

“My old man actually said I had the most unique mailbox in town.”

But he wasn’t thumbing his nose at the post office, Nahnsen made it known. “If they would have complained about it, I would have gotten rid of it right away.”

According to post office regulations, for curbside delivery, mailbox holders must be 41- to 45-inches in height and the mailbox facing the curb, 6- to 8-inches recessed from it.

Toilets aren’t generally seen as mailbox holders. A favorite are old-time cream cans.

WHS Boys Basketball Team Placed 3rd at State


state trophy

Winner High School boys basketball team made history when they took third place at the State A tournament Saturday in Rapid City.

The Warriors defeated Little Wound 60-54 in the Rushmore Plaza Civic Center in the third place game.

Two members of the Winner team were named to the all-tournament team. Chosen for the honor squad were seniors Brendan Harter and Nathan Galbraith.

In the first quarter, Little Wound bolted to a 17-9 lead. However, in the second quarter Winner scored 27 points and limited the Mustangs to just seven points to take a 36-24 lead at halftime.

“We were able to get some steals on our press that led to buckets and we were able to get some points that were key and a big lead at halftime,” said coach Brett Gardner.

After Winner stretched its lead to 41-27 in the third quarter, Little Wound came roaring back and cut the Warriors lead to five 48-43. Sam Naasz  scored two baskets to extend the Winner lead to 52-43. Little Wound rallied again drawing within three 55-52 with 1:20 remaining in the game.

A basket by Lattrell Terkildsen gave Winner a 57-54 lead with 50 seconds remaining.

With 17 seconds left both Brendan Harter and Terkildren made the two biggest free throws of their lives.

Harter hit  the front end of  two shots and Terkildsen was at the line with 7 seconds left making the first of two shots to seal the victory.

The huge Winner crowd was on hits feet in the final 23 seconds cheering on the home town team.

“We did not play as well as we should have in the second half but we won the game and that is what matters,” said senior Nathan Galbraith.

The senior said the key to Winner’s victory was that they were able to box out Little Wound’s 7 foot player.

Sam Naasz added after the game that the Warriors were not going to settle for fourth place. “We were not going to step off the  court without getting a third place trophy,” he said.

Leading the scoring for Winner in this game was Harter with 16 points, Galbraith, 14 and Sam Naasz, 12.

Harter had 9 rebounds and Galbraith, 7. Galbriath had 5 assists with Nick Hossle and Naasz added 3 each.

“My team trusted me to guard the seven footer and I went out and did my best to try and stop him,” said Harter.

“All year our saying was that our offense would come if we take care of the defensive end,” said coach Brett Gardner.

“We are so proud of the boys for what they have done. We wanted to end with a win,” said Gardner. “We have a great group of boys who would not quit. They wanted this so bad, especially the seniors.”

The coach said this team will leave a legacy at Winner High School.

The Warriors entered the state tournament as the Region 6A  champions after defeating Cheyenne-Eagle Butte in overtime.

In Winner’s first game of the state meet on Thursday they defeated St Thomas More 54-42. This is the first time Winner has won a first round game in a state tournament.

The Warriors outscored the Cavaliers 20-9 in the third quarter to take care of the game.

Harter led the Warriors in scoring with 17 points and Galbraith added 14.

Winner led 20-17 at the half. The second half of the game was all Winner on both sides of the ball.

Winner shot 40 percent from the field and 50 percent from the free throw line.

“We defended the whole time. If you can hold a team like St. Thomas More to 44 points you are doing a good job,” said Gardner.

The coach said Harter did what he had to do and played a monster game. Gardner added Galbraith went to the rim and got the Warriors some points. Sam Naasz defended their best player and chipped in 12 points.

The coach added Terkildsen, Hossle and Devon Leiferman played valuable minutes.

The coach said the team really stepped it up in the second half playing right way, the Warrior way.

Harter said after the St. Thomas More game that this team wanted to do something that no other Winner team has every done and that is to win a first round game.

Galbraith added the key to the victory was defense.

The senior was excited as the points added up on the Winner side of the scoreboard. “Holy cow, we are going to win this game and do something that no other Winner team has every done,” said Galbraith.

But with four minutes left in  the game, Galbraith knew that the Winner could not let up. “We kept playing as  hard as we could.”

Friday morning the Warriors had a shoot around at the South Dakota School of Mines gym to get ready for the semifinals where they faced Dell Rapids.

In a hard fought game, Dell Rapids edged Winner 52-47 Friday night.

A tight game throughout, the Quarriers biggest lead was seven points in the second half after trailing by four at the end of the first period.

The game went down to the wire with Winner having a final shot to possibly tie the game, only to turn the ball over in the finals seconds.

Dell Rapids led 25-21 at the half and it was close at the end of three quarters with Dells on top 35-32.

Galbraith led all scorers with 22 points and Leiferman added 11 points. Harter had 8 points and Terkildsen, 6.

Galbraith pulled down 10 rebounds and Harter, 8.

Winner was 17 of 55 from the field for 33 percent and 7 of 12 for 58 percent from the line.

In the fourth quarter, Winner cut the lead by three (41-38) with 3:44 left on a Galbraith three pointer and a free throw by Harter.

It was still a three point game before Dells made a three point shot and extended its lead to six. Winner cut it to 3 again on a Galbraith 3 pointer.

Trailing by five later in this period, Terkildsen made a pair of free throws with 23 seconds left.

The Warriors got the ball back when Dell Rapids was called for a foul on an in-bounds pass.

Winner missed a short jumper and then missed a three pointer to tie the game.

Galbraith said the loss really hit the Winner team in the heart.  “We picked each other up with the help of the coaching staff and moved forward. We knew we had another game to play,” said the senior.

brett speaking at welcome hom e

Docken 2 time All-American

jayd docken wrestling


Jayd Docken of Winner, an Augustana College wrestler, added to his list of accomplishments by placing sixth at the NCAA Division II wrestling championships.

The senior 195 pound wrestler became an All-American for the second time. In his career, Docken was a four time national qualifier and had a record of 95-33.

“He’s done a lot for our program,” said coach Jason Reitmeier. “It’s extremely difficult to do what he’s done. Even getting out of our region is touch. What he has done is pretty impressive,” said Reitmeier.

The coach said at the national tournament in St. Louis, Docken was able to put a string of good matches together. “Once you get so far into the tournament it’s really difficult and tense,” said Reitmeier. “One takedown decides the match and we weren’t able to get that.”

In Docken’s sophomore year, a season that he also earned All-American, he also took sixth.

“Jayd’s been one of those guys who leads by example,” said the coach. “You can’t replace him and he’s going to do a lot in the future.”

Reitmeier noted Docken has done wonders for the wrestling program at Augie in terms of recruiting.

“It helps having South Dakota kids doing well and it just shows how good South Dakota wrestling really is,” said the coach.

Track Season opens March 27

The first track meet of the season will be held March 27 in Winner as the Warriors host the  Bill Pistulka Invitational track meet.

The field events will start at noon and the running events at 2 p.m. This is a state qualifying meet.

Teams invited to the meet are: Chamberlain, Colome, Todd County, Bennett County, Kadoka, Philip, Wall, Jones County, Stanley County, White River, Crazy Horse and Kimball-White Lake.

Richey Belts Double for USF

The University of Sioux Falls baseball team dropped a doubleheader to Concordia-Irvine, Calif. The game was played on March 17 in California.

The Cougars trailed 1-0 early before taking a 2-1 lead in the sixth inning on a two run double by Austin Richey of Winner.

The Cougars lost the first game 4-3 and lost the second game 14-11.

In the second game, Richey had a RBI single to score a USF base runner.

Donna Mae (Kindt) Steiger, 85

steiger donna obit


Donna Mae (Kindt) Steiger, 85, of Winner, SD passed away on Monday, March 23, 2015 at the Winner Regional Long Term Care Facility in Winner, SD.  Funeral service will be held on Friday, March 27th, 2015 at 9 at the United Methodist Church in Winner, SD.  Burial will follow in the Woodlawn Cemetery in Sioux Falls, SD at 3 p.m..  A visitation will be held one hour prior to the service Friday morning.

Donna Mae Bittner Kindt Steiger was born on February 19, 1930 to Everett and Minnie (Butterfield) Bittner. She attended school in Tripp County and graduated from Winner High School in 1949.

Donna married the love of her life, Donald Wayne Kindt, on April 11, 1949. To this union 5 children were born: Bobbe Schramm, Donita Kindt, Douglas Donald (died in infancy), Guyla Hohn, and Monte Kindt. Don and Donna enjoyed many happy times and travels with friends. One of their favorite pastimes was dancing. Don and Donna moved to Sioux Falls to raise their family. Don passed away on September 14, 1967. Donna worked at various jobs including telephone operator, drug store clerk, and B&G Milky Way.

Donna met and married LaVern Steiger of Winner on November 1, 1981. On July 20, 2009 she entered Winner Regional Long Term Care and resided there until her death

Eugene Smith, 78


smith obit


Eugene Smith passed away Sunday, March 15, 2015 at the Community Memorial Hospital in Burke, South Dakota, at the age of 78 years.

Funeral services were held March 20 at the Sacred Heart Catholic Church in Burke with Fr. Godfrey Muwanga officiating. Burial was in the Graceland Cemetery, Burke.

Eugene Martin Smith was born January 31, 1937 at Burke, South Dakota to Elmer and Mary (Cerny) Smith.  At home, he joined his sister, Lila.  In 1941 a brother, Alvin, was born.  He passed away during infancy, leaving them a family of four.

Gene was baptized and confirmed at Sacred Heart Catholic Church in Burke.  On September 24, 1959, he was united in marriage to Avis Hutchison.  Five children would be born to this union.

Gene served two years in the US Army, some of that time in Korea.  He was honorably discharged in 1962 and his family returned to Burke to join his parents in operating the family farm.  After his father suffered a heart attack, Gene and Avis operated the farm together, along with their children, as they became old enough to help.  Gene retired from farming in 2005, entrusting its care to his sons, Ken and Brad.

Gene loved farming, especially along side his wife and children.  He taught, by example, respect for the land, the value of hard work, satisfaction in a job well done and a desire to help others.

He enjoyed teaching his children, nieces and nephews how to hunt and fish.  He served on many boards, including the Burke School Board and Union Township Board.  He was active at Sacred Heart Catholic Church as a Lector and member of the Knights of Columbus.  He took pleasure in playing cards with family and friends, and traveling, especially with his “adopted” brother and his wife, Jack and Leona Hampton of Omaha, Nebraska.

Betty Sinkler 80

betty sinkler obit


Betty Sinkler 80, of Winner, SD formerly of Wood, SD passed away on Sunday, March 22, 2015 at the Select Specialty Hospital in Sioux Falls, SD.  A memorial service will be held on Saturday, March 28, 2015 at 2 p.m. at the Wood Community Hall in Wood, SD.  Burial will follow at a later date.  A prayer service will be held on Sunday, March 29, 2015 at 2 p.m. at the Golden Prairie Manor in Winner, SD.

Betty Darlene (Moore) Sinkler was born December 29, 1934, in Wood, South Dakota, to Allis and Agnes Moore.  She attended school in a “one-room schoolhouse” in the Wood area before her family moved to Homedale, Idaho.  When she was a sophomore in high school, the family moved back to Wood, where she graduated from Wood High School in 1952.

On June 11, 1952, she married her high school sweetheart, Warren Sinkler.  To this union five children were born, Cliff, Vickie, Cameron, Vanessa and Cory.  Betty was an active, busy woman while raising their children.  They owned and operated a café and Sinkler Market.  Betty also worked for the United States Postal Service as clerk in Wood and White River, finished her career in Pierre as a night clerk and retired in 1996.

After Betty and Warren retired, they moved to Rapid City in 1997 to care for Warren’s parents.  In 2005, she lost the love of her life when Warren passed away.  After several years, she chose to move to Winner to be closer to family.  In 2009, she moved into Golden Prairie Manor, where she resided until her passing.

Betty enjoyed bowling and the many friends that came along with it.  They attended many state and national tournaments together.  Her grandchildren and great grandchildren were very special to her and she always enjoyed their visits.