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32. Katie & Brad
food & flavor 36. Beaujolais 42. Pomegranates Superfoods 46. Roasted Brussel 48. Turkey Potpie Walnut-Cranberry Crust
52. Lucille Ball Montana Roots
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Jelisa was born and raised in the flathead valley and proud to call it her home. She graduated from Flathead High School and went on to play college soccer before moving back home to start a career. She has owned two businesses and currently owns Jersey Boys Pizzeria in Whitefish with her husband, Pete. Jelisa and Pete are big outdoor enthusiasts and if they aren't working you will find them on the river or lake, hiking, biking or skiing! P h o t o b y A m an d a W i l s o n P h o t o g r aph y ( www . a ma n d awi l s o nph o t o s . c o m )
Daley McDaniel Photography Amanda Wilson Photography Alisia Dawn Photography Kelly Kirksey Photography Carrie Ann Photography Danella Miller Photography Amber Lynn Photography Lindsey Jane Photography J. Vigil Photography
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Lauren Oscilowski, Spotted Bear Spirits
Not only is Lauren the owner and head distiller at Spotted Bear Spirits, she has found ways to give back to her community in meaningful ways. She loves to empower other women and she has found some awesome local women doing some amazing things.
“I don’t like to call us women in business ,” remarks Lauren, “We are bad ass in our businesses and we just happen to be women.” Read our feature business story on Lauren in our Business & Health section. Shoes
P h o t o b y A m an d a W i l s o n P h o t o g r aph y ( www . a ma n d awi l s o nph o t o s . c o m )
Want to know about great events, open houses, and more? Like us on Facebook at facebook.com/406 Woman 406 Woman is distributed in Bigfork, Columbia Falls, Kalispell, Missoula, Whitefish and every point in between. Check out www.406woman.com for our full distribution list. Have a great story idea or know someone that we should feature? Email us with your comments & suggestions. Interested in increasing your business and partnering with 406 Woman? Check out www.406woman.com.
Editor’s Note Kalispell OB/GYN
Correction: We apologize for the error in placing the wrong photos with bios in our last issue. Please see corrected photos with bios below for Dr. Nelson and Dr. Jonas at Kalispell OB/GYN.
It’s about time for the New Year’s Day Polar Bear Plunge and I must admit it is one of my favorite days of the year. Regardless of what I may have done on New Year’s Eve, I look forward to what has turned into a great tradition on New Year’s Day. We start with brunch at our friends Jon & Cathy’s house then we get ready to head to Woods Bay for the plunge. Out of the past 15 or so years, I’ve actually plunged about six times. As it turns out my courage level corresponds directly to which of my friends are jumping and the peer pressure they apply. I definitely have to think about it and it is not an automatic … “I’m going to jump into Flathead Lake on January 1st!” Following the plunge we head to the Garden Bar in Bigfork and watch college football and inhale French fries while we relive the plunge. We’re typically home by 7 p.m. but for some reason this day is always just fun with friends and very relaxing.
Dr. Kathleen Nelson began practicing with her father, Dr. Van Kirke Nelson, in 1995. Having grown up in Kalispell, she attended undergraduate school at Stanford University, received her medical degree from the University of Washington and completed her residency at the University of Wisconsin.
I must admit though that when I go in the frigid water it is incredibly invigorating and the shock really gets me prepared for whatever the New Year will bring. So it is with that thought (regardless of whether I jump or not) that I have decided to face 2018. I'm going full steam ahead…full of hope, love, and gratitude. Join me won’t you? Together we can make a difference.
Happy New Year!
What you’ll find in this issue We welcome a new contributor, Jaymee Sire, to 406 Woman. Jaymee hails from Montana and is an Emmy award winning broadcast journalist in her newest assignment as a Floor Reporter for Iron Chef Showdown on the Food Network. She’ll be sharing her stories on travel and food in every issue. Read her first installation on page 10 of our Business & Health edition. We also welcome Dr. Esther Barnes (foot and ankle specialist) who will be sharing her expertise each month on keeping your feet healthy. In her first article she shares the best tips to keep your feet healthy throughout the winter (part one). Read her story in our Business & Health section on page 32.
Dr. Gwenda Jonas moved to the Flathead Valley in 2001 to practice with Kalispell OB/GYN. Prior to that she spent four years in private practice in Phoenix, Arizona and was an Associate Clinical Professor for the University of Arizona School of Medicine. She received her undergraduate degree from University of the South in Sewanee, Tennessee, her medical degree from the University of Alabama and completed her residency at Good Samaritan in Phoenix.
Meet Brianne Perleberg… Our Talented 406 Contributors Dr. Esther Barnes, DPM, FACAS
Board certified foot and ankle specialist practicing at Step Ahead Foot & Ankle Clinic in Kalispell
C. Claude Basler, D.C.
Family chiropractor, allowing you to express your true potential
Licensed esthetician and owner of Skin Therapy Studio
Above photo: My husband Bryan and I at a vortex site in Sedona, Arizona. Photo on left: Taken in Gatorade Victory Lane with the Phoenix Raceway staff right after Matt Kenseth (who also happens to be my favorite driver) won the NASCAR race this November at our track. I’m standing directly next to him.
Founder of Exhale Pilates Whitefish & delia pilates™, PMA®-CPT, International Educator, bootybarre® master trainer, health coach, mom, Montana obsessed.
Mother, grandmother, native Montanan, legal assistant – a woman whose life is blessed beyond measure
Cris Marie Campbell
Master certified Martha Beck coach and consultant, co-owner of Thrive! Inc.
Susan B Clarke
Faculty at The Haven Institute for 20 years and co-owner of Thrive! Inc.
Accomplished writer and newly published author of “Reservation Champ’
Kalispell OB/GYN Doctors & Practitioners
Board certified OB/GYN professional offering expert advice
Community Relations Coordinator at North Valley Hospital
John Miller, DDS
Specializing in general dentistry, Dr Miller provides expert advice
Instructional Specialist, Author and Adjunct Professor. The proud mom of two perfect children and grammie to three flawless grandchildren.
Kelly O’Brien, Esq.
Business law specialist with Measure Law Office, P.C.
Founder of I Want Her Job and marketing director at NASCAR track Phoenix Raceway.
Writer, editor and owner of Whitefish Study Center
Wine expert and owner of Brix Bottleshop in Kalispell
Dr Austine Siomos
A pediatric cardiologist at Rocky Mountain Heart & Lung plus a wife and mother
Jaymee grew up in North Central Montana and is the current floor reporter for Iron Chef Showdown on Food Network. She also writes a food and travel blog called “e is for eat.” (eisforeat.com)
Mother of three and grandmother to two, is still trying to figure out what she wants to be when she grows up..
For full bios for our contributors, please visit www.406woman.com. 16 406
Founder, I Want Her Job + Director of Digital Marketing and Brand Strategy, Phoenix Raceway
Phoenix, Arizona (But I’m a Montanan wherever I am!)
I served as the youngest-ever editor-in-chief of the Montanan, The University of Montana’s alumni magazine. I also am the founder of I Want Her Job, a website featuring curated career conversations for women that was named a Best Website for Women and Best Website for Your Career by Forbes. And, my female boss and I held our own when we represented Phoenix Raceway winning Best Marketing Campaign (beating out all other tracks and NASCAR race teams) at NASCAR’s awards ceremony for back-to-back years.
My workweek always includes: Copious amounts of coffee, writing, editing, tweeting and juggling multiple projects at once. My favorite outdoor activity is:
Sledding when I visit my family in Polson, Montana. We have an epic sledding hill right next to my parent’s house.
When it comes to electronics, I can’t live without these apps on my iPhone:
A Color Story for photo editing and Instagram to share those beautifully edited photos.
My bucket list includes doing this in the next year: Bringing my husband up to see his first-ever Montana Grizzlies football game!
239 Central Ave. Whitefish Mt. 406-862-9659
Gifts You Would Love to Give locally made artisan chocolates, chocolate bars from around the world, time tested books & leather bound journals. Artie Yellowhorse Native American Designer of Collectible Silver, Turquoise & Gems Jewelry Mary Frances Hand Beaded Embellished Handbags and Scarves. Fabulous Cashmere Sweaters, One of a kind Copper and Enamel Pieces by Swan Valley Copper Company and Vintage cowboy boots.
201 Central ave. whitefish Montana 59937 - 406.862.3200 @thevillageshop_mt
Color Me Winter at the village shop
1. Save the Duck - Down Alternative coat $264.00 2. Isle Jacobsen - Floral Down Coat - $314.00 3. Johnny Was - Floral Sneakers - $298.00 4. Johnny Was - Embroidered Slip on - $298.00 5. Citizens of Humanity - Rocket Skinny Jean $246.00 6. Citizens of Humanity - Drew Flounce High Rise Jean $238.00 7. Shit that I Knit - Merino Wool, Fur Pom Hat $125.00
The Village Shop, Downtown Whitefish. 406-862-3200 @thevillageshop_mt
Photo by Carrie Ann Photography
Comfort, Functionality & Style a new look at motion furniture By Wrightâ€™s Furniture
continues to grow in popularity each year and along with functionality, style has become very important. We have seen a lot of changes in motion furniture over many years of shopping furniture markets for top quality and the latest trends for Wright's Furniture. We've noticed huge advancements in construction, style, tailoring, material quality, wellness benefits and more. Motion furniture achieves many different types of movements including reclining, power headrest, lumbar support, massage and lifting. With the advancement in technology, motion furniture is now more powerful and functional than ever. Many manufacturers offer cordless battery units to operate the furniture without the use of an electrical outlet, allowing you to place the piece anywhere. Additional features such as storage compartments and USB ports are often available.
Motion furniture can be all leather, all fabric or a combination of leather and fabric.
design} The Power Headrest enhances your health and well-being by offering greater head and neck support. With the touch of a button, you can power up to your perfect TV View, or adjust your headrest for nap.
A wide style variety is now available. Your motion piece can be modern, traditional, rustic, etc. Find the right style for you and your space.
styles that match you As you can see here on this beautifully detailed leather recliner, top of the line tailoring and leather quality can be achieved.
The Human Touch wellness chair's body-frame ergonomics are inspired by the neutral body posture chaise position developed by NASA to support astronauts during their ascent into orbit. It uses smooth power recline to independently position your recline angle and leg elevation into infinite comfort positions, all at the touch of a button. Our zero-gravity ergonomics are endorsed by physicians as the healthiest way to sit.
Motion is not limited to just a reclining chair. This sofa features full recline w/articulating headrest and comes standard with a spring down seat and tight bustle back with your choice of leather, finish & nail-head trim. Mortise and tenon joints are reinforced with cross-banding to create frames with superior dimensional stability.
-Product featured is available at Wrightâ€™s FurnitureWright's Furniture offers many motion furniture collections. Featuring brands such as Ekornes, Comfort Design, Bradington-Young, Human Touch, Southern Motion & American Leather. Visit our showroom and select from stock or special order your own custom design. 6325 Hwy 93 South, Whitefish, Montana 59937 | 406.862.2455 | OPEN DAILY | www.wrightsfurniturestore.com
Up on the Rooftop Tablescaping
By June Jeffries for Empress Tents and Events Photographed by Kelly Kirksey Photography
The pitter, patter, children’s laughter, the clutter and clatter of Christmas matters… for 5 decades I have patiently waited for the slick sound of rudders on the rooftop, the last time I heard reindeer overhead I was 5 years old, I am going to go with the pattern of 5; I am confident 2017 is the year for a reunion of sorts with jolly old St. Nick. Our photo shoot begins at Montana45, owned, operated and designed by owners Richard and Georgia Zapata. As with all photoshoots we come bearing gifts: a van filled with furniture, props, floral arrangements, tableware and long list of accessories to bring our vision to life. Opening the main doors to a uniquely crafted structure is like opening a treasure chest; there wasn’t a square inch untouched or uninfluenced by the owner’s artistry. While we were setting up Georgia stopped in to see if we needed any help. We asked her where she acquired the furnishings; our jaw dropped when she told us every piece was handcrafted by Richard, a self taught artist. The interior and exterior of the venue is masterfully handcrafted; every stone on the fireplace is perfectly placed, Montana45 is a reflection of the owners and the environment that surrounds them. Richard is a master of his craft, the pictures tell the story.
Where to begin? Staging the room is fun, rummaging through the inventory of Vintage Whites Rentals is like being in a candy shop, sugar plums dance through your head; linen winged back chairs, plaid pillows, Christmas themed props, a toy wooden rocking horse, a selection of vintage thermoses for hot chocolate, marshmallows, cinnamon sticks and peppermint twists: red, a little plaid, red, green and a little more red.
Christmas carols and greetings were the inspiration for our photoshoot, lyrics handwritten on log slices masquerading as charger plates, vintage flatware, a red napkin underneath, green depression glass goblets, crystal glassware from yesteryear, hand clipped greenery with crab apple berries, candle sticks and candlelight for a soft glow on a cold winter’s night, simple flowers arranged for Christmas delight: roses of red and pink, burgundy alstroemeria, solid white mums and white chrysanthemums with green filaments, apple tree leaves for greenery, and a dainty petite four topped with sugared cranberries (special thanks to Beth at Delectable Desserts). We couldn’t wait to be done so we could indulge in Beth’s delectable sweets.
My favourite part of Christmas
The photoshoot was our chance to kick off Christmas, my favourite part of Christmas is the chance to be a kid again, to dream a little, waiting with eager anticipation for the kids to come home for Christmas; that’s what it’s all about: home, kids and secretly waiting for the sound of rudders on the rooftop.
A special thanks to: Richard and Georgia for sharing (thevenueatmontana45.com); Beth Dix (https://www.bdelectables.com) for satisfying a ‘sweet tooth’, and an over top, cream of the crop thank you to Kelly Kirksey for always being available to work her magic; we could not do this without you (kellykirkseyphotography.com), special thanks to my partner in crime for putting two heads together and creating a cohesive vision; for all your special moments contact Lynn Malmberg at (http://www.empresstentsevents.com). Merry Christmas!
Katie &Brad July 4th, 2017
Camp Paxson, Seeley Lake, MT
Photography by Amber Lynn Photography www.amberlynn.photos
Who are you? Katie (on Brad): Brad is a vivacious, yet practical, transplant from southern New Jersey who has been out west for most of his life now. His positive energy for life is felt by everyone around him. He’s an amazingly talented chef who has worked in many of the top Whitefish restaurants, and currently does catering. He loves his dogs, traveling, music, the Broncos and the Celtics, his family, and cooking at home (lucky me!). Brad (on Katie): Katie is a very smart, creative, and charismatic woman who grew up in Whitefish. She is the oldest of a big family and she is an amazing older sister who has always been there for her siblings. She works full time at Piney Creek Interiors and is a visionary who just recently opened a new business with her Mom (Northern Lights Enterprises). She loves being a dog mom, traveling, and reading, and she’s passionate about caring for her family and friends. How did you meet?
Katie: We must have both made the same wish on 11/11/11, because we met on 11/12/11. Brad was in his dirty work clothes, and I was in an 80’s prom dress (long story) out on the town with my Mom after just moving back to Whitefish. We ended up side by side at the dive-iest dive bar in Whitefish (we will let you guess which one) and immediately I started berating him for his football picks for the week. Brad responded by making fun of me for my tequila sunrise, and after agreeing that decent wine was not to be found at said dive bar, Brad offered to cook me a meal with great wine soon. I didn’t think he was for real until I showed up at his door a few days later, to be won over by homemade chicken parmesan, wonderful conversation, and yes, decent wine.
Brad: On previous visits to see my brother and sister in law in Nicaragua, I always went to this amazing place, Little Corn Island. There’s one private cove in particular that stood out to me that would be the perfect spot
to ask Katie to marry me, knowing that we would be planning a trip out to see my family sometime in the next year to Nicaragua. Katie and I had been together for years, and we had talked about getting married but hadn’t made specific plans yet. I bought her a ring (that she had jokingly tried on with her friends without knowing I would end up getting it for her) about two months before we went to the island. I didn’t want to bring the actual ring on our travels, so early on in our trip, I secretly bought a coconut ring. On the very last day of our trip, Katie had already written it off as not happening, and had no clue. We had decided to go back to visit all of our favorite places on the
island one last time. We walked down to the private cove in the early afternoon, and I was extremely nervous even though I already knew the answer, and I started acting odd. There was NEVER anyone down at this cove, but on this day there was another couple down there. I didn’t strike up a conversation as I normally would. As I was looking weirdly at them and wanting them to leave, Katie probably started wondering. I asked her to sit on a nice piece of drift wood instead of setting our towels down on the beach and jumping in (as is our norm). The couple finally left, and I went down on one knee. We both started giggling and tearing up at the same time. We were in bliss.
I knew she was different from most women from the first time I met her. I never was a believer in a soul mate but our late night talks for hours (even if we were tired the next day) proved it.
After seeing how great he was with my family, especially my little sister, and how much respect and care he gave others, I was head over heels. love} stories
Katie: Hard to define and impossible to categorize, limitless and expansive. You know it when you feel it. Brad: What Katie said. Also, a cheesy song from the 90s.
What do you love most about each other?
Katie: Brad’s thoughtful and kind way that he treats everyone around him- I have never met anyone that was so caring in that way.
Brad: Katie’s support, love and passion that she gives without even trying.
When did you know you were in love?
Brad: I knew she was different from most women from the first time I met her. I never was a believer in a soul mate but our late night talks for hours (even if we were tired the next day) proved it.
Katie: After seeing how great he was with my family, especially my little sister, and how much respect and care he gave others, I was head over heels.
Our wedding photographer was our future sisterin-law, but she didn’t know it yet! Katie’s younger
brother Ian and his girlfriend Amber got engaged through a very carefully orchestrated bouquet toss just after our speeches. It was hard to keep it to ourselves! Another of Katie’s brothers, Brennen, got ordained to perform the ceremony, and all of our other siblings were in the wedding party, standing by our sides.
Photo by Shannon Brennan Dodrill
What is love?
Brad cooked all of the food for the rehearsal dinner and wedding from his original recipes (with help from our friends and family!) and Katie decorated (again with lots of help) and planned the rest. Our families helped us pull off a crazy two-day party! We had a band come up all the way from Austin, TX, that we had seen in Whitefish prior, Sphynx, that on a whim we wrote to see if they would ever be up for playing a wedding in Montana. They said yes and turned it into their summer tour!
We chose Seeley Lake and Camp Paxson because of its beauty but also because we could create more of a family reunion vibe. We were able to spend days all together enjoying the Montana scenery and our family from across the world.
We are probably on a beach when you are reading this- our honeymoon is planned in Thailand and Vietnam to ring in the New Year!
We have exactly the same taste buds- we LOVE the same flavor profiles of food and the few things that we dislike, we both dislike. We are obsessed with food, wine, our dogs, and the arts. We love traveling the world together and discovering new places and cultures.
Hip &Delicious Holiday Wine
Written by Karen Sanderson, Brix Bottleshop
Season’s greetings wine lovers! Need help finding some fabulous wine this holiday season? Something hip and delicious? Picking a holiday favorite can be a challenge, but there is always one stand out red. Any ideas? Here’s a hint. She’s the first to jump into a frigid lake in summer and the coziest warm blanket after a killer powder day on the Big. She’s edgy and cool one minute, yet sweet and perky the next. Even though her royal cousins to the north seek the elitist of company, this little sweetheart is the beverage of choice in artsy Parisian cafés. She’s attention seeking once a year in the grandest of fashion only to cloak her beauty the rest of the year. Who is this mysterious libation? She is: Beaujolais.
Beaujolais is a lesser known region of France that sits just south of the highly acclaimed region of Burgundy. The main grape of Beaujolais is Gamay Noir, a cousin of the noble pinot noir. Similarities of the two grapes include: 1. Both hail from the Burgundy region of France. 2. These finicky grapes demand specific growing conditions. 3. Both grapes produce lighter style red wines with high tannin, acid, and complex fruit flavors and aromas.
What’s the difference between the two? Pinot noir typically exudes a classic expression of elegance. Gamay noir is her perky, fresh-faced little sister. Pinot noir is often light bodied with notes of classic cherry and earthy undertones. Gamay noir can be slightly heavier with bolder fruit characteristics such as dried strawberry. Whereas pinot noir wines are almost always made to be classic beauties, Beaujolais wines can be made in either a juicy “Nouveau” style or a more serious “Cru” fashion.
What is Beaujolais Nouveau?
Beaujolais Nouveau, or “vin de primeur” is fermented for just a few weeks and goes through a process called malolactic fermentation. This secondary fermentation process softens the acidity and gives it an extra fruity, almost banana like characteristic. Nouveau wines are consumed to celebrate the end of each harvest and are the first wine of the vintage to be released. They are always released for sale on the third Thursday of November and are meant to be consumed within a few weeks. The concept of nouveau did not reach international status until the 1950’s when French wine regulators relaxed AOC rules to allow the first vintage to be released on November 15th instead of the end of December. “Beaujolais Nouveau Day” has been heavily marketed around the world ever since Georges Dubeouf began the slogan, “Le Beaujolais Nouveau est Arrivé!” in the 1980’s. Beaujolais Nouveau gained a world following only to taper off in sales within the past 10 years. Perhaps this is due to the fact that the world has discovered the other hidden gems of Beaujolais from Cru vineyards.
The 3 Classifications of Beaujolais
Most Beaujolais wines, (nouveau or not) are made with carbonic maceration, meaning they are whole cluster fermented rather than being destemmed before making it to the fermenting bins. This allows the berries to start fermenting on their own which in turn makes for fruity, lower tannin wines. The cru wines are special because of the expressive nature of their unique terroir and hillside locations. These wines are often aged in oak barrels and released months later than the nouveau wines.
Beaujolais AOP: Most Nouveau wines of Beaujolais would come from here. The vineyards sit on the valley floor and are sold as inexpensive table wines.
Beaujolais Villages: These vineyards rest on flat parcels where yields are higher, which provide less concentration. These wines are great value gamays. Cru Beaujolais: Cru wines are defined by their soils, climates, and geography, i.e. terroir. These vineyards are on hillsides, some of which are quite steep, as in Fleurie. The north is known for its minerality. Most of the cru vineyards are cropped at lower yields, which provide more concentrated fruit. The 10 Cru in Beaujolais are: Brouilly, Chénas, Côte de Brouilly, Chiroubles, Moulin a Vent (the King of Beaujolais), Fleurie (the Queen), Juliénas, Morgon, Régnié and Saint-Amour. Each region is known for specific terroir qualities.
Just remember: if your taste buds love it, it’s a perfect match. Holiday Wine Pairing
When pairing Beaujolais wine with food, try to match weights. Even though most Beaujolais wines are on the lighter side, some are produced in a heavier style. This holiday season, try pairing a robust Moulin-à-Vent to bring out the earthiness of winter squash. Then try pairing a softer Fleurie with soft cheeses and light appetizers. The acidity of any Beaujolais will go well with big salty hams and rich side dishes. Just remember: if your taste buds love it, it’s a perfect match.
Some wine enthusiasts snub their noses at Nouveau style wines. We, on the other hand, love the fact that the same exact wine is being celebrated all around the world to celebrate the first wine of the vintage. To us, it’s not just about celebrating this darling French region and its super fruity style. It’s about celebrating a new year. And what a great year it will be.
Pomegranates & Plain talk about Superfoods By Dr Austine Siomos
Have you ever wanted to smash a pomegranate? Most likely, if you have taken on the challenge of removing all the seeds from a pomegranate, then surely you have had the urge to just smash it and see how many you can get out that way! Smashing pomegranates is actually a tradition in some parts of the world. In Greece, the pomegranate has been the symbol of fertility, prosperity and regeneration for thousands of years. During Christmas time in Greece, the families hang pomegranates above the main entrance door of their house. At midnight on the New Year it is the custom to turn off all lights and for family members to step outside their home, as a symbol of leaving the old year that has passed.
The family members then step in the house again after midnight. The second person to enter the house smashes a pomegranate against the door. This has to be a good smash, as the tradition is that the number of seeds that scatter around is proportional to the amount of good luck the family will receive within the upcoming year. It is also believed that someone who gets a red spot on them by the fruit’s juice will be extremely lucky that year. The pomegranate is actually a berry, with the botanical name Punica granatum. The French name for a pomegranate is grenade. Because of the similarity between the shape of the fruit and the small bomb weapon, this led to the name for the military grenade.
Pomegranates are a festive fruit. They look like Christmas ornaments on the outside and on the inside the seeds appear like jewels. The whole fruit is decorative in itself and the seeds can liven a drink, a salad or a holiday dish of any kind.
So are pomegranates a “superfood?” It is first important to note that superfood is not a medical term or a recognized designation by dietitians. Superfood is a marketing term. In my opinion, the term is not completely useless, as many superfoods are anti-inflammatory and contain vitamins and micronutrients. Superfoods are not magic, however. They cannot cancel out unhealthy and processed foods. Companies have also taken advantage of the superfood trend to market processed foods, juices and other products. As usual, the further a food is taken from its natural state, the less likely it is to have the original health benefits that occur with the food. For example, a cup of pomegranate seeds supplies the following:
· Vitamin C (30% of the recommended daily allowance or RDA) · Vitamin K (36% of the RDA) · Folate (16% of the RDA) · Potassium (12% of the RDA) · 3 grams of protein · 6-8 grams of fiber, which is at least 20% of the total recommended daily value of fiber!
A cup of pomegranate juice, however, contains lower amounts of vitamins, almost no protein and no fiber. And then on the extreme processed side
there is the example of pomegranate hard candy, which usually contains no actual pomegranate, no fiber, no vitamins and primarily refined sugar!
Health benefits of Pomegranates
Nutrition labels list vitamins and macronutrients, but not phytochemicals and micronutrients. These are being studied more in foods, and especially in superfoods.
Antioxidants that decrease risk of heart disease, cancer, diabetes and even obesity:
Pomegranates contain phytochemicals called polyphenols, including the hydrolyzable tannins called ellagitannins. These are formed when ellagic acid binds with a carbohydrate to form pomegranate ellagitannins, also known as punicalagins. Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate. They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.
Anti-inflammatory properties to treat the major chronic diseases: Chronic inflammation is a
primary cause of many killer diseases. Pomegranate has potent anti-inflammatory properties. Recent studies in 2013 and 2014 have shown that pomegranate extract can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells.
A study in people with diabetes in 2014 demonstrated that daily pomegranate juice consumption lowered inflammatory markers by about 30%.
Smashing pomegranates is actually a tradition in some parts of the world. In Greece, the pomegranate has been the symbol of fertility, prosperity and regeneration for thousands of years. Fight prostate cancer: Prostate cancer is the most common cancer in men. Laboratory studies have shown that pomegranate extract can slow down cancer cell reproduction, and can even cause apoptosis (cell death) in cancer cells.
Naturally lower blood pressure: High blood pressure (hypertension) is a leading contributor to heart attacks and strokes. Studies on people with high blood pressure in 2011 and 2013 demonstrated significant reduction in blood pressure with daily pomegranate juice for 2 weeks. Treat arthritis and joint pain: arthritis usually
involves inflammation in the joints. Laboratory studies have shown that pomegranate extract can block enzymes known to damage joints in people with osteoarthritis.
Lower your risk of heart disease: Heart disease
Improve exercise performance: Pomegranate
is rich in dietary nitrates, which are known to improve exercise performance.
A study of 19 athletes in 2014 demonstrated that pomegranate extract taken before exercise significantly enhanced blood flow and delayed fatigue. You may notice that almost every scientific study regarding pomegranates uses juice or extract. This is likely because pomegranate seeds are difficult to standardize and administer daily. Due to the processing involved in juice and extract, the beneficial health effects are theoretically even better in seeds. These studies would probably be even more remarkable if it were possible to design the studies using pomegranate seeds.
is the most common cause of early death throughout the world. Punicic acid is the main fatty acid in pomegranate, and may help against several causes of heart disease.
Fight bacterial and fungal infections: The plant
compounds can help fight bacteria as well as the yeast Candida albicans. The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in the mouth, including gingivitis, periodontitis and denture stomatitis.
Walnut Salad Ingredients: - 3 tablespoons apple cider vinegar - 2 tablespoons olive oil - 1 tablespoon honey - 1 tablespoon mustard - ½ teaspoon salt - ¼ teaspoon fresh ground pepper - 12 ounces spinach, washed and dried - 2 ripe apples - ½ cup walnut pieces - 1 cup pomegranate seeds
Instructions 1. Preheat oven to 350°F. Spread the walnuts out
A study in 51 people with high cholesterol and triglycerides demonstrated that daily pomegranate seed oil for 4 weeks significantly lowered triglycerides and improved the triglyceride: HDL ratio (the lower the ratio, the better). Oxidation of LDL particles leads to coronary artery disease, heart attacks and strokes. Pomegranate juice also has been shown in multiple studies to protect LDL cholesterol particles from oxidation.
Pomegranate, Apple and
on a baking sheet and toast in the oven for about 10 minutes until light brown. Set aside.
Dr Austine Siomos I am a pediatric cardiologist. I trained first to become a pediatrician and then specialized in the study of pediatric hearts. I see children from before they are born until they are ready to see an adult cardiologist. I am passionate about the health of all children and families. My goal for all children is to promote healthy habits and avoidance of those types of heart disease that are generally considered to be adult problems.
2. In a large bowl, whisk the vinegar, olive oil, honey, mustard, salt and pepper to make the dressing. 3. Add the spinach, apples, pomegranate seeds and walnuts to the bowl and toss with the dressing 4. Divide the salad among 4 plates or bowls 5. Serve and enjoy!
Roasted Brussel Sprouts with Toasted Almonds & Pomegranates Recipe by Zina Sheya Designs
Brussel sprouts (about 12) 2 tsp. Olive oil Diced pancetta 1/2 Red onion, sliced thin 2 tsp. Balsamic vinegar Slivered almonds (roasted) Pomegranate seeds
Cut Brussel sprouts in half, place in a cast iron pan, toss in diced pancetta, and Â˝ small red onion, sliced thin. Lightly coat with olive oil, then drizzle with 2 tsp. balsamic vinegar. Toss all together, sprinkle with salt and pepper. Place in a 400â ° degree oven. Roast until medium to dark brown, and is desired tenderness. I like mine on the darker side, because it takes the bitterness out of the Brussel sprouts. Note: Onion will be caramelized and Brussel sprouts will be slightly caramelized. Stir once or twice while roastingApproximately 20-35 minutes. Remove from oven, place into a serving bowl. Top with slivered almonds, and sprinkle with pomegranate seeds.
Cutting into a pomegranate
Step 1: Cut the crown of the pomegranate off Step 2: Cut six vertical slices around the pomegranate Step 3: Pry open the pomegranate. Make sure to work over a bowl of water, to catch the falling seeds.
Step 4: Remove the middle membrane knob. You are now ready to deseed. Work your way through each slice by prying away the peel from the seeds. When you are done your seeds should be on the bottom of the bowl and the white flesh should be floating on top. Scoop out the flesh and drain the water.
Walnut-Cranberry By Carole Morris
Potpie 1/2 teaspoon salt
¼ cup butter
1 teaspoon pepper
1 cup onion, chopped
3 cups cubed turkey breast (we used sun-dried tomato turkey breast)
¾ cup celery, chopped ¾ cup carrot, chopped ¾ cup peas 1 large garlic clove, minced ¼ teaspoon marjoram ¼ teaspoon thyme 1/3 cup flour
2 cups chicken broth 3/4 cup milk 1/2 cup dried cranberries, chopped 1/2 cup toasted walnuts, chopped
In a large skillet over medium-high heat, heat butter. Add the onion, celery, and carrots. Sauté for about 5 minutes, stirring occasionally. Add garlic and sauté for an additional minute, then stir in marjoram and thyme. Stir in flour, salt, and pepper. Add chicken broth and milk, cook and stir until thickened and bubbly. Stir in peas, cranberries, walnuts and turkey, heat until bubbly. Pour mixture into greased baking dish and set aside.
Pastry for top crust INGREDIENTS
7 tablespoons cold water
2 cups flour
1/2 cup toasted walnuts, finely chopped
¾ teaspoon salt 2/3 cup shortening
1/2 cup dried cranberries, finely chopped
Heat oven to 450⁰ Stir together flour and salt in a bowl. With a pastry blender, mix in shortening until thoroughly blended. Sprinkle water and gently toss with a fork until all flour mixture is moistened. Divide dough in half, and form each half into a ball. Flatten one ball of dough on a lightly floured surface. Roll dough with a rolling pin, forming a circle approximately 10 inches around. Then, sprinkle with both the walnuts and cranberries; Roll out remaining pie crust (approximately 10 inches) and place on top of first piecrust. Roll into a 14-inch circle, sealing together piecrusts. Cut into desired shapes with a cookie cutter. Place pastry shapes on a lightly greased baking sheet. Bake for 8 to 10 minutes or until golden brown. Lower oven temperature to 350° F
Bake, turkey mixture (covered with aluminum foil) for 30 minutes. Remove from oven, and arrange Cranberry-Walnut Crusts over pie before serving.
Montana Roots By Brian D’Ambrosio
Even today, “I Love Lucy” is syndicated all over the world, and new audiences are discovering the charm of Lucy’s slapstick antics. Before she was Lucy, Lucille Ball was the dreamy-eyed and easily frightened child of a telephone electrical lineman, Henry Ball, who worked gruelingly in Montana for several years. Putting telephones through Montana in those days was brutal, even deadly work. The state, with its mountainous territory and severe winters, called for ironclad nerves in its telephone men.
Indeed, Ball’s family epitomized America’s progress from the agrarian age to the era of industry, the telegraph and the telephone.
Her great-grandparents on her father’s side, Clinton and Cynthia Ball, were farmers in Fredonia, New York; in 1890, they moved to the rural community of Busti, New York, southwest of Buffalo. Busti had been the scene of early settlements in the region, where the landowners had lived in log cabins amid forests of maple and fir. Clinton and Cynthia had made money buying and selling property; they bought a fine, beautifully restored farmhouse set on a hill with a road running below it to a lake. The Balls were popular and successful in Busti, enjoying their rural existence and raising several children “with stern but loving care,” according to one account.
Their second son and fifth child, Jasper, who was restless and bored with life on the farm, became excited by the idea of the newfangled invention known as the telephone. Inspired by the pioneer example of Alexander Graham Bell, he persuaded his father, Clinton, to finance him in establishing the first telephone exchange in Busti. This was in 1891, only one year after his parents bought the farm (Clinton died in 1893).
People came from nearby Jamestown and Celeron and other towns in the area just to see Jasper, as he with great enthusiasm operated the primitive switchboard. According to one of Lucille Ball’s biographers, “He would gladly give the time of day to any caller who came through the board; a private conversation was quite impossible with Jasper eavesdropping, and anyone making a telephone call would only criticize Jasper if he was very daring, as Jasper would cut people off at any moment if he heard the critical words.”
Jasper was married to Nellie, daughter of the well-paid superintendent of the Brooks Locomotive Works in Dunkirk, New York; and the result was that the young couple was able to build a homestead, a farm rivaling Clinton’s, which boasted one of the largest apple orchards in New York State. Unfortunately, Jasper was more expert at running a switchboard than at cleaning the flues in his house, and the property burned to the ground in 1906. Jasper promptly built another farm, installing the electricity and telephone wires himself, and, restless and energetic, suddenly left the company in the hands of colleagues and took off for Missoula, Montana, where he started another firm, with a correspondent company in Anaconda, just 25 miles from Butte. He had five children; his second son, Henry, then in his late teens, shared his father’s enthusiasm for telephone work and learned the business from the ground up by acting as an electrical lineman for Jasper.
Jasper, Henry, and the other men (including Henry’s brother, Frank) had to beat their way through the teeth of blizzards, leaning hard against the sleet and pushing against the wind. Icicles suspended from their mustaches; they had to carry shovels in front of their faces to allow them to breathe. The Montana snow packed hard as marble, and at distances of mere 12 feet, the Ball team couldn’t see each other. They had to follow their course by watching the tops of telephone poles that stuck out from the snow levels. At times, linemen would be found half frozen to death. The transmission lines were conveyed over storm-blackened wilderness, following the old trapper or cow-punching routes. There was always the danger that feet would be frozen, hands burned by the electrical current, or eyes blinded by snow, but Jasper’s team was extremely resourceful. They could start a fire in a hard hat with a match, a candle, and shavings, and they could make a snowshoe from willows. Sometimes, when they laid the wires on the snow, the wires were frozen solid. At times, the wind would take out miles of poles no sooner than they had been planted, and washouts, snowslides, and blockades would disrupt the connections for months at a time.
Several men were assigned to each section of the telephone lines. They made their daily inspections in relays, or sometimes in shifts if there was a short section; they worked a 24-hour schedule, regardless of weather, because the slightest break due to snow or ice or fire or heavy rain could mean a loss of business between the East and West Coast, or between individual towns, that could cost thousands of dollars. Often, the team would have snow up to their waists as they struggled through drifts, with gales sweeping down on them from the hills, guided only by the sharp glittering of the wires overhead. A slip could mean a possibly fatal 50-foot fall to the earth; touching an electrical wire that ran along the telephone cable could kill instantly. Jasper grew weary of the work; he returned to Busti and then to Jamestown shortly before his granddaughter Lucy was born, while Henry kept to the job and his base in Anaconda, headquarters of the famous Anaconda Copper Company, which supplied much of the wire the Ball Company used. Henry lived first at 300 Hickory Street, and then at 120 West Park Avenue; both apartments were located on thoroughfares filled with the sound of clanking streetcars and the cries of street vendors. Over his shoulder was slung a coil of wire, plus climbing spurs, steel-tipped leggings used for scaling the poles. Around his waist hung forty pounds of pliers, nippers, wrenches, and other tools. In August 1910, Henry went east to marry the pretty and lively Desiree (DeDe) Evelyn Hunt, daughter of Frederick and Florabelle Hunt of 38 Hall Avenue, Jamestown. The wedding took place
on August 31 at the bride’s parents’ home. DeDe received many gifts of silverware, china, cut glass, furniture, and linen.
The couple had no honeymoon but left at once for Anaconda so that Henry could resume work for Jasper’s company while Jasper remained in Busti. In November 1910, while they were in Anaconda, sometimes going to the larger town of Butte for shopping or visits to the theater, DeDe became pregnant. In the tradition of the time, DeDe wanted to have her baby in her hometown, and the couple returned there briefly. No sooner was Lucy born, on August 6, 1911, than Henry and DeDe and their child moved back to Anaconda, “where they took an apartment on noisy, dusty Commercial Avenue in the downtown section (on the southwest corner of Oak Street). At least one of Ball’s biographers went so far as to blame “ugly and commercial” Anaconda as the source of the famous entertainer’s lifelong issues with chronic nervousness and anxiety.
“Lucy’s first impressions of life were of the cramped, flat, ugly little town dominated by the Anaconda Copper Company’s smoke-belching chimneys of blackened brick. The constant clanging of the streetcar was the dominant sound of her babyhood. Her mother’s tension over Henry’s dangerous work was another feature that influenced Lucy. Throughout her life, from childhood on, she was extremely tense, nervous, sensitive, and vulnerable, filled with anxiety and fear.” Because Butte was the commercial center of that region, Ball for many years believed she was born there, an understandable conviction that led many journalists to accuse her of inventing her birthplace. A number of magazines reported inaccurately that she had decided that Montana was a more romantic place to be born than New York State, and thus created a fantasy of a “Western childhood.” When Ball was one year old, the family moved to Wyandotte, Michigan, located a few miles south of the industrial center of Detroit. The reason is
unknown, but it is probable that the all-consuming Bell Company, snapping up one local telephone system after another, had consumed Jasper Ball’s struggling enterprises in its path, and was offering experienced linemen better wages in Michigan. Wyandotte, like Anaconda and Jamestown, had recently changed from a rural town into a grim industrial center. Her father died of typhoid fever when she was three years old, and she later became the victim of her stepfather’s parents, who would literally chain her to a leash in the backyard.
According to one biographer, interested in her family history, “she wrote to the Chamber of Commerce in Anaconda and Butte for informational pamphlets and then soon knew more about the towns than probably many people who actually lived there.” When Ball went to the New York in the 1920’s, she began telling people she was from Montana and continued to publicly state she was from Montana for many years after.
This unlikely candidate – the daughter of a lineman in Anaconda and elsewhere – would become the country’s most famous comedienne and truly a television pioneer.
On April 26, 1989, she died from a ruptured aorta following open-heart surgery at Cedars-Sinai Medical Center in Los Angeles.
Going to the Sun Gallery proudly represents Cheryl King and Katherine Taylor
Cheryl King uses her passion for animals and art to create original oil paintings on aluminum that are mounted on a unique fused glass backdrop. This gives a beautiful layering affect. Her pieces are truly one of a kind.
Katherine Taylor creates images that are soulful and luminous. She enjoys painting landscapes, still life, and portraits. She creates one of a kind paintings with her color, brushwork, and knife application.â€‹
406 contents health
34. Enjoy Healthy Feet this Winter Part 1 36. Buzzed Driving is Drunk Driving 44. High-Tech House Calls 48. The Annual Manual 50. Ask the Skin Coach A Beginner’s Guide to Retinol 52. Patient Centered Care and Gratitude 54. Keep Yourself Natural 58. Exhale Pilates Cardio Challenge 60. Dr Miller I Invite You To Do Something Different
profiles 24. The Montana Scene 26. Fleur Bake Shop 28. Believe in Me Photography
8. Lauren Oscilowski Spotted Bear Spirits Distillery 12. Chiang Mai The Jewel of the North 20. Jen Welter I Want Her Job 40. Making Your Dreams Come True Lessons from Writing Our Book
Legal 30. Charitable Giving & Estate Planning
non-profit 18. Community Commitment 46. Child Bridge Changed Lives - Jasmine Gardner
Published by Skirts Publishing six times a year 704 C East 13th St. #138 Whitefish, MT 59937 firstname.lastname@example.org Copyright©2017 Skirts Publishing
View current and past issues of 406 Woman at w w w . 4 0 6 W o m a n . c o m
Lauren Oscilowski Architect of Alchemy
Spotted Bear Spirits Distillery By Mary Wallace Photos by Amanda Wilson Photography
Nestled on a side street and just a stone’s
throw from the train station, Spotted Bear Spirits is a community-minded craft distillery that has planted roots in the mountain town of Whitefish, Montana. While it has always been their hope to stimulate a cocktail culture in Whitefish, the folks at Spotted Bear like to specialize in creating experiences, not just products. In the Tasting Room, they have gone all out to create a place where people will congregate at the end of the day to share their stories from their day’s activities.
Managing Partner Lauren Oscilowski, who is looking forward to celebrating the distillery’s second anniversary in mid-December, recently spent an afternoon reflecting on the path that brought her here and looking toward the future and some exciting plans for expansion and growth. After graduating from Pennsylvania’s Acadia University with a degree in Creative Writing and Literature, and a secondary degree in Education, Montana was calling and (after a brief stint in Missoula), Lauren landed in Coram, Montana and found herself a summer job at Glacier Distillery. She cut her chops and became head distiller, and after four years (with her former employer’s blessing), she took the plunge and bootstrapped her way to create her own niche - Spotted Bear Spirits Distillery and Tasting Room.
Lauren credits her incredible staff with playing a key part in the popularity of their cozy gathering spot. “We are not a bar,” she is quick to point out. “We are a manufacturing facility with a tasting room.” As such, the tasting room is open from noon to 8 p.m. and limits their customers to two drinks per day. This time of year, the tasting room slows down a bit and the distillery ramps up. The distillery produces vodka and gin, and just this past Spring, launched their agave, which, they are proud to say, is the only one in the state of Montana and one of only twenty or so that is available nationwide. They are proud to partner with Montana Coffee Traders to create their signature Coffee Liqueur. The distillery has nearly outgrown its current location. The exciting news is that they are in the process of building a new separate distilling location between Whitefish and Columbia Falls on Hwy 2. There are also plans to begin producing bourbon whiskey and a Montana single malt product in the coming year.
“How does one learn to distill these tasty libations?” one might ask. Sadly, there are no schools of distillation science in the USA, but Lauren and her Assistant Distiller, BoLars Matson, attend a handful of conferences throughout the year, and they take every advantage of the opportunity to network with other distillers from across the nation. “Actually, most of our learning is done hands-on, through trial and error,” admits Lauren. “This is a self-motivated line of work and in order to learn more about the process, you need to roll up your sleeves and get your hands dirty. Read as much as you can on the science, keep accurate notes and adjust methods until you realize what creates the highest quality products
The distillery produces vodka and gin, and just this past Spring, launched their agave, which, they are proud to say, is the only one in the state of Montana and one of only twenty or so that is available nationwide. on your equipment. Everyone in this field has different equipment and is working toward different goals. At conferences we get to rub elbows with industry colleagues, learn from their experiences and bring back insights we’d like to incorporate into our practice. I really encourage Bo and our entire staff to get creative, take chances and remain playful. Playfulness is KEY to our operation. If we lose sight of the fun we lose the core of what drives our business and values. And we lose our creativity.”
The tasting room plans to offer monthly workshops on how they infuse flavors into their vodka products and seasonal recipes for tasty concoctions. Spotted Bear Spirits and cocktails are crafted from fresh local organic produce whenever possible, house-made syrups, shrubs, tonics & bitters. They fresh squeeze juice daily for their cocktails and handcraft their own house syrups, shrubs, tonics and bitters.
They currently distribute their products to liquor stores and bars across the state of Montana and have plans to offer Spotted Bear Spirits in a few select out-of-state markets (Minneapolis, Chicago, and Arizona) in 2018.
Lauren is especially proud of her creative and talented staff. The distillery and tasting room employs approximately 12 people in the summer and about seven during the off-season. The company benefits greatly from monthly team meetings, and their annual staff retreat, which is typically held at a remote location (Schnaus Cabin in the North Fork) where they cook together, practice team-building exercises, and brainstorm ideas for the coming year. Spotted Bear Spirits Facebook page often features the company mascot, Lauren’s dog Penelope. She and Bo’s dog, Finley, have become a beloved part of the team at Spotted Bear Spirits.
zone. She does this by volunteering for Whitefish High Schools “Writing Coaches of Whitefish” program, by teaching classes a day or two each week at Exhale Pilates Studio, by serving as Vice President of the Montana Distillers Guild, and serving on the board of the Whitefish Chamber of Commerce. In her limited spare time after all of these community activities, Lauren also enjoys biking and backpacking in the summer, and skiing in the winter. Lauren recently acquired a small loom and has found a new hobby making tapestries. Lauren has a few items on her bucket list. “It’s been far too long since I have been out of the country – I am craving the stimulation of traveling to far places.” Because the past summer was quite brutal as far as weather and wildfires go, she is looking forward to getting her hands dirty and really having a stellar garden next year.
“Something a lot of people don’t know about me is that I once aspired to open a gluten free bakery (at least until I figured out that baker’s hours are terrible),” laughs Lauren. Nonetheless, Lauren enjoys baking and cooking in general. She loves baking large specialty cakes for friends when she can.
She has also made it her practice to seek out local talent for nearly all of the parts and pieces that have become part of the ethos of Spotted Bear Spirits - even down to the wallpaper, décor, and brand merchandise offered in the tasting room. She loves to empower other women where she can and she has found some awesome local women doing some amazing things. “I don’t like to call us women in business,” remarks Lauren, “We are bad ass in our businesses and we just happen to be women.”
Lauren herself, who admits to spending many 16 hours days in the early stages of her business, has come to believe that this is neither efficient nor effective. One needs to feed their soul in order to grow outside their comfort
So here is one of Lauren’s tips for making a perfectly flaky piecrust: Vodka! (I kid you not!) Vodka = ethanol and water. Piecrust is made from flour, liquid and fat. You need water to bind your crust, but too much and you lose the flaky layers (thank you butter!). And while vodka serves as the liquid needed to bring the crust together, the ethyl alcohol does not bind with wheat flour proteins in the same way water does to form gluten. Instead it evaporates while the crust is baking. The result? A buttery, flakier crust! It's science folks! And it's damn tasty. Try this tip when baking pies this holiday season.
If you decide to visit this magical place, be sure to sample some of their vodkas, gin, limoncello, coffee liquor, or agave drinks. And keep Spotted Bear Spirits in mind as the perfect spot for holiday gatherings or to pick up holiday gifts and spirits for attending or hosting holiday parties. Spotted Bear Spirits 503 Railway Street, Whitefish http://www.spottedbearspirits.com
The Jewel of the North By Jamie Siree
For years, Thailand has beckoned Westerners to its beautiful beaches and turquoise waters. But there is more to this unique Southeast Asian country than tropical sun worshiping. If you truly want to experience the culture, heart and soul of this wonderful country, you simply must add a stop in Chiang Mai to your Thailand itinerary. From sampling the delicious food to exploring the markets to interacting with the friendly people... it was easy to understand why it’s known as "The Jewel of the North." Chiang Mai, you shine bright like a diamond. visit either the Saturday or Sunday Night Walking Markets (which you absolutely should), this hotel is literally steps from all the action. The service was impeccable, and if you need help booking activities, the staff is extremely helpful. The pool is gorgeous, and a great option to unwind after a long day of exploring. Breakfast is included in your stay, and you are also treated to your choice of welcome beverage from the mini bar, as well as your choice of signature soaps and bottled water each day. There is also a rooftop bar that overlooks the street, a great place to unwind and people watch after exploring the walking market. Speaking of which... that's where my Chiang Mai "to-do list" begins…
Where to stay U Chiang Mai Hotel is a beautiful little oasis located in the heart of the Old City. Perhaps one of the best features of this boutique hotel is that it is located on Ratchadamoen Road. So if you are planning to
Stroll the night markets (Specifically: Saturday & Sunday Night Walking Market) Although there are markets every night of the week in Chiang Mai, I planned our visit specifically around the Sunday Night Walking Market. While the Night Bazaar is filled with mostly knock off designer labels, the Saturday and Sunday Night market on Ratchadamoen Road features more unique art and trinkets made by the people of Northern Thailand. You will also stroll by several beautiful temples and enjoy street performers. And if your feet get tired,
you can get a 30-minute foot massage for 80 baht, or the equivalent of about $2 (trust me, do it). But perhaps most importantly: you will eat some really amazing food… which brings us to our next “to-do” list item.
Chow down on some street food Regardless of whether or not you are a foodie, the street food of Chiang Mai is as much as a draw as any of the wonderful activities or attractions. We did most of our damage at the Sunday Night Market, where you can sample pretty much anything and everything. (We passed on the fried bugs though.)
What to eat - EVERYTHING! But more specifically: Khao Soi: Khao Soi was my favorite thing I ate the entire trip. It is a spicy curry soup made with both boiled egg noodles and fried ones. The flavorful broth is generally made with either beef or chicken and topped with the crunchy noodles, pickled greens, onion and a squeeze of fresh lime. It is a Burmese-influenced dish that is really only eaten in Northern Laos or Northern Thailand, so you should definitely seek it out while in Chiang Mai. It's generally enjoyed as a lunch dish, so I was a little worried about finding some considering our days were pretty packed with excursions and activities, but I was pumped to find some at the Sunday Night Market.
Khao Kha Moo: If Khao Soi was my #1 dish of the trip, Khao Kha Moo is #1a. It is stewed pork leg cooked with a variety of spices including cinnamon and star anise and generally served over rice. What it lacks in photogenic qualities, it absolutely makes up for in taste. The flavors are insane and the meat is melt-in-your-mouth tender. And if you have a chance, you should venture up to Chang Phueak, the North Gate in Chiang Mai, and get it from the lady in the cowboy hat, you can't miss her. If she looks familiar, it's because Anthony Bourdain has featured her in the past on his popular show "Parts Unknown." And for good reason… she wrangles up some delicious food!
Shumai: Steamed dumplings with different types of filling, often pork. Noodles: All of your favorites from your favorite Thai restaurant back home, except a million times better. Pad Thai made to order, Pad See Ew, and endless variations to try!
Papaya Salad: Not too far from our hotel, there was a woman making fresh papaya salad in a little booth on the street corner, and it was one of my favorite things I ate all night. If you've never had it, it's not a sweet salad, as it's made with green (unripe) papaya and bird's eye chili peppers. It is a little spicy, a little sour, a little salty, and a touch of sweet.
Chiang Mai Sausage: Also called "Sai Aua," you will see this everywhere in Chiang Mai, sold on the street at various times throughout the day. It's generally made with minced pork meat, herbs and red curry paste. Sometimes they will also be stuffed with some rice, which is delicious as well.
Speaking of food... Take a cooking class! Even if you don't cook as much as I do, I think pretty much everyone would enjoy this unique experience in Chiang Mai. Almost all of the cooking schools include a visit to a local market, where you will learn more about the interesting
ingredients you've been sampling on the streets or in restaurants. You will cook with produce you've likely never seen or maybe even heard of, and you will gain a better understanding of what makes this cuisine so special.
Zabb-E-Lee Thai Cooking School From what I saw on Trip Advisor, you have a lot of great schools to choose from in Chiang Mai. So do a little research and pick the one that best suits your tastes and schedule. We settled on Zabb-ELee because they offer a morning class, which allowed us to fly out later that afternoon. (They also offer an evening class if you are doing other things during the day.)
Everyone gets their own cooking station, and each person gets to choose which dishes they would like to cook. In all, you will make an appetizer, a stir fry, a soup, and a curry paste (to be made into a curry dish), as well as mango sticky rice. (Definitely come hungry!) They will also send you home with a recipe book so you can try making them once you return home and are craving those unforgettable Thai flavors. The school will pick you up at your hotel, and offer to either drop you back there or at one of the main Chiang Mai attractions (such as a market, a temple or spa). The classroom is open air, so keep that in mind when deciding what to wear, especially if it's a warm day.
Take a bath with an elephant Another activity that should be at the top of your Chiang Mai bucket list is an up close and personal experience with Asian elephants. As I learned first hand in South Africa, elephants are majestic creatures that should be revered, not harmed. And that is why Elephant Nature Park is so special, making it the #1 outdoor activity in Chiang Mai on Trip Advisor.
While there are several companies that offer elephant encounters, there are very few that are truly humane. Whichever one you choose, please do not ride them or buy paintings "made" by elephants. It's all achieved by torturing these animals, and it's heartbreaking. On the hour or so drive to the park, you will watch a video to learn all about these horrible practices and how this park actually works to rescue and rehabilitate them. At the time of our visit, they had 71 elephants in the park, including a baby! During your daylong adventure, you will have the opportunity to feed, bathe and interact with the elephants, and your visit also includes a delicious vegetarian lunch. Be sure to make your reservation far in advance, as it will most certainly sell out in high season.
Reward those tired muscles with a traditional Thai Massage There is no shortage of options for massages in
Chiang Mai; there's even a spa at U Chiang Mai Hotel. However, it was a little pricier than some of the stand-alone spas, and Fah Lanna Spa gets rave reviews on Trip Advisor. The space itself is beautiful, and the massage was awesome as well. Just a heads up: this is not like the massages you likely get at home. There are no lotions or oils involved. In fact, they will actually give you a loosefitting outfit to wear during the treatment, which includes a lot of stretching and even walking on your back! Best of all, it will only cost you 600 baht (about $17). They will also arrange to pick you up at your hotel if you'd like. Temple run It seemed like at every turn in Chiang Mai, you ran into a temple. In fact, there are more than 300 "Wats" spread throughout the city and neighboring countryside... more than any other province in the country. Put simply, they are stunning. Depending on your interest level, you can seek out some of the more famous ones, and check them all off your list. Or you can simply wander into one and take a moment to appreciate the culture and history of these wonderful people. (We chose the latter.) Keep in mind you will be asked to remove your shoes, and women need to cover their shoulders and legs (they do provide wraps at the entrances, but if you are a germaphobe, bring your own!).
Overall, Chiang Mai was my favorite stop on our 11-day Southeast Asian trip last winter. We spent around two full days there, but you could easily stay three or four to fully experience everything the city has to offer!
Jaymee grew up in North Central Montana and is an Emmy Award winning sports broadcaster, former ESPN SportsCenter anchor, and current floor reporter for Iron Chef Showdown on Food Network. She also writes a food and travel blog called “e is for eat.” (eisforeat.com)
with a Positive Effect
Park Side Credit Union supports a multitude of causes, but each year we choose to work very closely with three non-profit organizations in both Missoula and the Flathead Valley. We select these official Partners with the help of a staff committee and offer each of them a significant donation, employee volunteer support, and cross-promotion and shared advertising in order to increase their exposure in our communities. It is a great example of strategic philanthropy and also the credit union difference. Our positive impact is compounded every year and we are creating an unparalleled network of cooperation. It’s unique, it’s progressive; it’s the Park Side Partner Program.
Park Side Partners alumni include: Child Bridge, Kalispell Parks & Recreation, Paws to Play, Hospice Care Foundation, The Flagship Program, Jadyn Fred Foundation, Missoula Education Foundation, Habitat for Humanity, Watson Children’s Shelter, Intermountain, Cancer Support Community, Bob Marshall Wilderness Foundation, Hockaday Museum of Art, Missoula Children’s Theater, CASA for Kids, Mountain Home MT, Foys to Blacktail Trails, Glacier Institute, DREAM Adaptive, Ravenwood Outdoor Learning Center, Farmhands, Center for Restorative Youth Justice, Abbie Shelter, Nurturing Center, Samaritan House. For more community news and events follow us on Facebook (https://www.facebook.com ParkSideCreditUnion/) and Twitter (https://twitter.com/ParkSide_CU).
I Want Her Job
Author and First Female Coach in the NFL By Brianne B. Perleberg
This article originally appeared on IWantHerJob.com.
It’s been said that Jen Welter helped conquer the “final frontier for women in sports” when she accepted a job as the linebacker’s coach for the Arizona Cardinals during the franchise’s 2015 pre-season. It was this move that cemented her legacy as the first-ever female coach in the NFL. And it was there that she shattered what’s been called the “glass sideline.” “If someone would have asked me if I would coach in the NFL, I probably would have laughed at them and said, ‘Oh, women don’t coach in the NFL.’ Because they didn’t. There was nobody I could look at on the sidelines and say, ‘I want to be her,’” Jen says.
And Jen takes on the job of barrier breaker seriously, sharing her story to inspire others. This fall she released her first book, Play Big, where she delivers gutsy advice and lessons in being limitless. She also continues that inspiration on the field. In partnership with the NFL, she launched the GRRRidiron Girls Flag Football Camp and also aims to inspire fellow women through her “A Day in the Life” camp, which debuted in 2015 with the Washington Redskins women’s program. Prior to her time as an author and linebackers coach for the Cardinals, Jen was hired as the first female coach in men’s professional football with the Texas Revolution, a professional indoor football team that is the founding member of Champions Indoor Football. And even before that, she reached yet another “first” in 2014 when she became the first woman to play running back in a men’s professional football league (again with the Texas Revolution). She played more than 14 seasons of professional football. She’s been a part of four National Championships and has won two gold medals as a member of Team USA in the IFAF Women’s World Championship.
What spurred your love of football?
The team I loved was the high school football team. I grew up in Vero Beach, Fla., and the Vero Beach Fighting Indians were larger than life. They were like gladiators and magic to me. I would watch them play, and I was so enchanted by it. The whole town seemed to shut down on a Friday night, and people would go and watch football.
You just keep going. I don’t know if you realize how tough they are in the moment, or if you just put your head down and keep working. I know that’s what it was to me. Now I look back and I think to myself, “Whoa, how did you do that?” Did your passion for playing football develop in college when you were playing rugby?
I had never heard of rugby until I got to college, and then I saw it, and I was like, “Oh my gosh! This is the most amazing thing.” It’s like soccer, which was my high school sport. I was captain two years in a row for my soccer team. I was a sweeper. I lovingly said that I wore number 13 because I was bad luck for the other team! So, when I saw rugby I loved that it was two sports I loved combined in one. I had to do it, and so I played all four years.
After college, how did you transition to playing football for the Texas Revolution?
It was a long, winding road. I played flag football when I finished. I got recruited in rugby to try out for the under-23 national team, which I thought was going to be the culmination of a lifelong dream – to be able to represent my country. Unfortunately, at the tryouts, I was told that, although I was one of the best ones there, I was too small, and they couldn’t take me on the team. I was pretty devastated but I thought, “Okay, so this is the time you grow up and get a ‘real’ job.” I ended up getting a “real” job, which was as a headhunter. I later went on to play linebacker in football. Not that different! [She laughs.] But in this job, I was just not happy. I was playing flag football on weekends and teaching aerobics before and after work, and the league I was playing in received a call from a team called the Mass Mutiny [a women’s tackle football team]. The general manager asked if any of the girls playing flag could play tackle. The lady who ran the league gave them one name – and it was mine.
I went to an open tryout for the Mass Mutiny, and I made it. When I made it, the promise I made is that I would follow my football dream as far as
it would take me. I would step up to whatever challenge that was. I certainly had no idea at the time how large those challenges would be.
What was your mindset when you faced those large challenges?
You just keep going. I don’t know if you realize how tough they are in the moment, or if you just put your head down and keep working. I know that’s what it was to me. Now I look back and I think to myself, “Whoa, how did you do that?” It seems so mystifying. When you’re in the process of it, it’s just the next step, and you just keep working.
As you wrote your new book, do you feel it helped provide that perspective of the journey you’ve gone through so far?
Without a doubt. [She laughs.] That is the beauty of hindsight. Your vision is a whole lot clearer. I worked with a great writer on the book, Stephanie Krikorian, and she had changed something in the story, and I told her, “Oh no, I was certainly not that smart at that time.” We laughed about it and rewrote the story and just said, “If I’d have only known this then,” and “I realize this now many years later …”
Something I talk about all the time now is that it’s okay – and not only okay, but awesome – to be an “and” not an “or.” You don’t have to minimize yourself to fit into some predetermined box. You don’t have to choose between thinking, “Either I’m on the math team, or I’m an athlete, or I’m this.” You can be all of those wonderful things. But I really struggled with that until I was 30 years old. I was 32 when I had that realization of, “It’s okay to be pretty and an athlete and smart,” and I didn’t have to minimize any aspect of myself anymore to be good in another aspect.
I wish that I could say that I knew that back in high school, but I surely wasn’t that smart! I think that to be able to look at your life in a different, bigger-picture perspective, it gives you a whole lot of insight. Hopefully that insight will not keep anyone else from their trials, because we all have them, but hopefully by sharing my story, they won’t run into the same walls that I did. Hopefully the bumps I have on my head are not the same ones that other people who read my story will have.
You have your PhD in psychology, so you’re a great one to ask this question to. How big of a part does mental toughness play in the game?
It’s every minute of every day. For example, I might say something to a room, and everybody hears the exact same message, but it’s interpreted in everyone’s ears slightly different. One might take it that something was the coldest thing I ever said, one might take it personally, and one might tune it out. To realize to fully reach your players and help them maximize their potential, you’ve got to know them as individuals. Then you start to realize that in recognizing those differences you can help them become stronger as a whole. What one person needs on one day might be the same thing that somebody else needs the next day.
It also plays into performance. As an athlete, if your performance varies from one day to the next, it’s not a physical loss unless there was some kind of traumatic incident. The difference from one day to the next is generally mental, so if there’s something that’s keeping a player from performing, and you don’t know them and you can’t relate to them on the same level, then how can you teach them? You have to be able to reach people to teach them.
There’s a section in my book where I interview [Arizona Cardinals Head Coach] Bruce Arians. I personally think he’s one of the bravest men on the face of the earth to be willing to bet on me, because if something would have gone wrong, it could have tarnished his entire football legacy. One of the things Bruce always said to me was, “Can you read their eyes? Can you see the differences in a person and how they respond? And then can you know to react to what they see?” That’s a really powerful concept. He always talks about how he credits his ability to read people’s eyes from his days as a bartender. He learned how to read people from behind a bar, and then that experience served him all the way through the NFL. That’s what you’re talking about when you talk about psychology. It’s the people within the plays. Combining my [psychology] background with my [sports] experience, is what made me a unique value proposition.
There’s a lot of debate on work-life balance. Is it real? Is it a sham? What’s your call?
There is no work-life balance. You’re constantly out of balance, but that’s okay because you want your life to balance out overall. Realize the people who love you are going to be okay on the days when you have a major project or a major event and you’re gone. It’s not 9-to-5. It might be 5-to9. You have those concentrated parts of your life where you have to work really hard, but hopefully you find balance because you work really hard but you have great relationships, too. You have times when you’re “on” at work and you’re still a mom, but you may not be able to be there and go to an event. But later on, when you go to another event later, then make sure you’re great in that moment. I do a lot of things, but I don’t get to one day wake up and not be Jen Welter. If I see you on the street and you say, “Oh my gosh, Coach J,” I can’t say, “Sorry, I can’t be her today.” It’s less about balance and more about happiness. And the happiness you can find is when you invest in the time that you’re invested in, and you’re not fractured, but instead you are truly present. Love the time that you’re working and value the relationships that you’re in. I would tell people that I love my players and coaches. I still get messages from them, even though I’m no longer with the team. They know I’m always here for them, even if I’m not physically there in Arizona. But, I don’t think it’s about trying to balance and try to stick to a 9-to-5 job in order to have work-life balance. I think when you work you work hard and you work smart, and when you play, you’re invested in the time with your kids, friends or the gym, whatever is important to you.
Where do you see yourself in five years?
This is probably my least favorite question on the face of the earth. I say that because when you’re going through a path that has not been taken before, you can’t define it by the terms other people look at. During the biggest moments of my life – if you would have asked me 10 minutes before – I would have told you, “That’s absolutely not possible.” If someone would have asked me if I would coach in the NFL, I probably would have laughed at them and said, “Oh, women don’t coach in the NFL.” Because they didn’t. There was
nobody I could look at on the sidelines and say, “I want to be her.” It’s still a constantly evolving process with me.
If I were to only evaluate my success or failure by a five-year plan, I would be in trouble. What I tend to do is to commit to myself to move forward in the best ways possible. I have several projects that I am committed to, and I’m committed to them whether they take five days, five weeks or five years. That is getting this book out and promoting it. I want to see it made into a movie someday. Will that take five years? Probably. I am working on developing football camps for girls. We’re really close in doing that, but hopefully that will still be going on in five years. What I’m focused on now is starting – and continuing – to sow the seeds that will affect me in five years. And I promise to keep making progress forward, even if that progress forward is a pivot. There’s power in the pivot. When you find out things that you don’t like, then that tells you as much in life as finding the things that you do like. You can’t find the right road if you don’t go down some wrong ones. You still learn along the way, and you can’t look at that time spent as any less valuable.
right one. And if a guy is intimidated by you and doesn’t support you, then you don’t want him, and he doesn’t deserve you. For girls that’s a big thing. We’re so image conscious, and it’s so easy to get wrapped up in Instagram filters, likes, and views on Snapchat, that we forget that there’s a whole world out there that’s not going to be quantified in the terms of social media. You want people to love you for who you are, not what you post. I want to encourage these girls to stand up and stand out and not try to fit into somebody else’s box, but instead, to stand up on top of one. And that can be hard for young girls. And it doesn’t matter what shape you are. That’s one thing I love about football. You can look on the field and see players of different sizes and body types, and those are the things that I find truly special.
What is the most common question young girls ask you?
It varies so much, especially by age. I want the younger girls to see that they can be great. They may not have an interest in football, but you feel great when you teach them to throw a ball. It’s that simple and that beautiful. They may not understand the NFL or the significance of it, but nor should they. But I want them to look at their experience as fun and that someone helped invest in them with their time and gave them a great day. With the older girls, the questions get more into self-confidence and body image. They also ask me if guys are intimidated by me, and I will tell them, yes, they are. But I don’t need them. I need one. The
Brianne B. Perleberg
Brianne B. Perleberg, a born-and-raised Montanan, is the founder of I Want Her Job, an award-winning website featuring curated career conversations with women changing the future of business. She also is a marketing director at NASCAR track Phoenix Raceway. You can follow her on Twitter @ iwantherjob and read more interviews like this on iwantherjob.com.
Making the Scene in Montana
s e k a T t i r Whateve By Kay Burt Photos by Lindsey Jane Photography
In May of 2016, a small family business owned by Sean and Melissa Bonnet made its debut in Whitefish. The grand opening coincided with the birth of their third child, Morgan, and though it was a stressful time, Melissa dug in with trademark tenacity. “I was behind the counter with Morgan in the front pack literally two days after she was born,” she smiles. “You have to do whatever it takes.”
It took courage, optimism and no small amount of grit for early settlers to call Montana home, and today it still takes a special brand of entrepreneurship. Pluck, persistence and an unflinching work ethic are required, along with a passion for the state and its people. It’s a tall order, but it’s upon those footings that Sean and Melissa have built their business, The Montana Scene.
It took courage, optimism and no small amount of grit for early settlers to call Montana home, and today it still takes a special brand of entrepreneurship.
Both Melissa and Sean were raised in the Flathead. Sean moved out of state after high school, but Melissa stayed on, working at various local businesses. “I always loved the work and the challenge of operating a business,” she recalls. “My mom was an inspiration to me that way-she was a hard worker and had great business sense. I learned a lot from her.” But even as she worked, Melissa began to nurture a dream. “I wanted to do just what I’d been doing,” she says, “but I wanted to do it for myself.” Sean and Melissa met when Sean returned home for a summer visit. That visit became permanent when the couple married, and their marriage formed not only the foundation of a life together, but of Melissa’s dream. In 2010, with Sean’s savings and eight-month old Max in tow, the couple established Montana Bear Food in Bigfork. The business featured a deli and huckleberrythemed gift line, and in the beginning Melissa managed it by herself. Soon, though, Sean joined her, and the couple put in some marathon hours as they learned the
ropes together. “I can still see Max asleep in the backpack while Sean turned out espressos,” she remembers. “We learned as we went.”
Eventually, the deli got the better of Sean. He stepped away to try his hand at woodworking, creating frames and fine wall hangings. A self-described “jack of all trades,” he was soon running his own business and adding his products to their gift line. In 2011, daughter Madelyn joined the family, and the couple continued to dovetail parenting with work. “The kids have always been part of it,” Melissa stresses, “They’ve grown up with the business.” Was it easy? Not at all. There were some very challenging times. “I almost sold it,” Melissa remembers. “I had the contract in my hand.” Reluctant to give up, though, the couple brainstormed and eventually formulated a new business plan. As before, the store would have a gift line, but this time it would tout Montana and “all things Montana.” The Montana Scene was birthed in that rebrand, and with it came a new logo: three tall pine trees sheltered in a set of antlers. To Sean and Melissa the logo represented a few of the treasures of the Treasure State.
“Not everyone gets to have this--a family business and a life together in the place we love. It hasn’t been easy, but I’m grateful for everything that’s come our way.”
The couple assumed complementary roles as the business grew. Melissa collaborated with a local graphic designer in producing a distinctive clothing line, and Sean managed their warehouse and accounting. They began to incorporate new themes, including their “Life is Better” motif (“Life is better camping. . . hiking. . . biking. . .”). The inventory grew to include the work of local artisans—Montana-themed jewelry, pottery, backpacks and totes--and as the business gathered momentum, the Bonnets eyed expansion.
Their Whitefish store was that first step forward. They added another location in Bozeman in November of 2016 and a fourth in Missoula in July. In November they opened their fifth store on Main Street in Kalispell. And though the growth may seem exponential, Melissa explains her philosophy: “You have to recognize an opportunity when it comes,” she says, “and you can’t be afraid to fail.” She’s quick to credit both her husband and an excellent support staff for making expansion possible. “Sean is able to transform those bare interiors into retail space,” she explains. “It’s like magic, and it’s a huge advantage for us. Plus, we have great teams in place in all of our locations.”
Even with those successes, The Montana Scene offers more than just “a handsome face on Main Street.” They joined the “Montana Strong” campaign this summer, donating proceeds from sales to help firefighters and evacuees across the state. They are also proud to support the respective chambers in the communities they serve. As she reflects on their journey, Melissa’s face glows. “Not everyone gets to have this-a family business and a life together in the place we love. It hasn’t been easy, but I’m grateful for everything that’s come our way.”
Melissa is right. Not everyone gets to have that. It takes courage and confidence and likely a little cussedness; it takes a true Montanan. In addition to the five retail outlets, the couple operates “Mady and Max,” a children’s boutique in Bigfork.
All of their products may be purchased at their retail outlets or through their website: www.themontanascene.com.
Fleur Bake Shop in Whitefish
By Mary Wallace Photos by Alisia Dawn Photography
Whitney Brien has dreamed of opening her own bake shop and recently that dream became a reality with her new bakery on Spokane Ave. in Whitefish. Fleur Bake Shop is a quaint little bakery, working in small batches in order to provide the freshest and best quality product available. They offer a few breakfast goodies to go with your cup of coffee, followed by afternoon treats including cookies, tarts, and cakes by the slice. Everything sold in the retail shop is available for special order. We specialize in making cakes for every occasion – including wedding cakes!
Whitney relocated to the valley this past spring but is so happy to be part of the Whitefish community and doing what she loves.
She’s originally from Chelsea, Michigan and attended school at Montana State University in Bozeman. During school she worked as a baker and became hooked and decided to make it her career forever. After graduating with a Bachelor of Arts in photography, she went to pastry school in Chicago. There she earned a certificate from L’Art du Gateau program from The French Pastry School. Whitney honed her craft for the next few years working in Colorado and Portland, Oregon while she slowly built up the courage to move back to Montana and open up her own place. “It feels great to have made the final push, getting over that hurdle of uncertainty, and be back in a place that feels like home,” she said. What's her favorite thing about owning a business, she said, “the fact that I get to do whatever I want to do.” She’s overjoyed that she can create things
What's her favorite thing about owning a business, she said, “the fact that I get to do whatever I want to do.” She’s overjoyed that she can create things off the top of her head and doesn’t have to run it by anyone else.
“I love to work with food that is in season and coming up with new and exciting desserts!”
Fleur Bake Shop
off the top of her head and doesn’t have to run it by anyone else. Whitney added, “I love to work with food that is in season and coming up with new and exciting desserts!”
Whitney said “I’ve had a few people walk back into the shop after just buying something, and they come back immediately for more! That feels good.” When that happens, it makes her happy and she knows she’s doing her job right.
She has so many ideas of items she wants to try out and introduce to customers and is looking forward to that in the future. As well as providing small baking and community classes this winter. When she’s not baking, you can find Whitney enjoying the area recreational activities including her favorites hiking, backpacking, and road biking. Anything that gets her outside to relax and reset. Stop by and visit Whitney soon and try one of her delicious treats!
Fleur Bake Shop, 669 Spokane Ave, Suite B. Whitefish, Montana 59937 (406) 730-8486 www.fleurbakeshop.com
BELIEVE IN ME PHOTOGRAPHY By Mary Wallace
At 24 years old, Elizabeth has found a way to share one of her true gifts – through her successful photography business, Believe in Me Photography. Elizabeth discovered that she had a gift for photography when she took some photos of her brother, Charlie, with his guitar - for a promotional flyer for his DJ and music business. Elizabeth was born with Down syndrome; however, she has never let that diagnosis define her. Living in Northwest Montana, Elizabeth shares the beauty that surrounds her, every day, with others, through her photography. As she likes to tell people, Believe in Me Photography, is more than pictures. It is about believing in someone and what they can accomplish.
She used some of her high school graduation money, in 2013, to purchase her Nikon camera and she started taking pictures of things that caught her eye. And what an eye! Her photos capture something that others might miss and she has been sharing her photos through Believe in Me Photography ever since.
Her camera goes with her nearly everywhere she goes, and when something catches her
Elizabeth Daughton has a few things on her wish list. She wants to ride horses. She wants to go whale watching, she wants to learn to figure skate, she wants to be a cover girl, she wants to become a better singer, and she wants to (someday) collect some stellar photos of the Aurora Borealis.
interest, she announces “Photo Op” and she snaps away. Elizabeth, together with her mother, Carolyn, edits the photos, which are printed ‘in house’, and then Elizabeth packages them into Montana greeting card collections. She currently has four different collections, as well as a Christmas card series, which are sold a local art fairs and events, on her website (www.believeinmephotography. com), and in a few select retail outlets in western Montana. A series of photo puzzles have just been added to the Believe in Me Photography portfolio. Elizabeth began her photography business in 2015, when some photos that she had taken while on some summer family outings resonated enough with friends and family that they asked if they could buy them from her. Elizabeth and her mother worked with the Montana Vocational Rehabilitation program to put together a business plan and learn some ways to brand and market her specialty gift collections from her camera. The rest, as they say, is history!
Elizabeth is a very determined young lady, and when she makes up her mind to achieve something, she usually does it. One of her
goals was to attend a Broadway production, and after saving up for two years, she was able to get second row/center stage tickets to see ALADDIN in late May this past year. And not just see the play, there was also lunch at the Hard Rock Café and a day to take in all the sights of Times Square and other fun New York City experiences. As exciting as that was, Elizabeth was never so happy to return home – New York had just too many people and cars for a Montana girl!
When asked, “Who has been your inspiration?”, without a doubt, it is her mother, who is also one of her biggest fans. When asked what she has learned from having her own business, Elizabeth shares that she always needs to find ways to challenge herself to become better all of the time.
To that end, Elizabeth has long competed in the Special Olympics. She participates in cycling, soccer, and bowling events in the summer and skiing events in the winter. Her whole family volunteers to coordinate Special Olympics fundraisers and events in Lincoln County.
“Believe in yourself and open your heart to what you want to do. Let your own passion and your own music feed your soul.”
Elizabeth likes to stay in shape by hiking and swimming in the summer and snowmobiling in the winter, and her camera is her constant companion on these outings. She would not want to miss a shot!
She says she uses her photography to allow others to “see what’s inside of me”, and she wants everyone to “see the stars that shine in their own hearts.” A little uncomfortable with the thought of being an inspiration to others, Elizabeth says she simply believes in the power of confidence and pride. She also believes in the value of hard work, and how it can help a person to follow their dreams. Her advice to others? “Believe in yourself and open your heart to what you want to do. Let your own passion and your own music feed your soul.”
Elizabeth truly is an inspiration (whether she wants to be or not) and she is genuinely a ray of sunshine if one is lucky enough to meet her in person at one of the local craft fairs she attends in the northwest corner of the state. If that is not possible, be sure to visit www.believeinmephotography.com to view or order any of Elizabeth’s amazing photo collections.
Charitable Giving & Estate Planning By Kelly Oâ€™Brien, Attorney at Law
Life had been good for Melissa and Daniel. They had been fairly financially successful in their careers, which enabled them to buy a beautiful home in Montana where they could spend their retirement. They have two grown children that had also become successful in their own professions and had three beautiful grandchildren. Now Melissa and Daniel have the time and resources to enjoy their retirement. When Melissa and Daniel were younger their attorney had drafted a revocable living trust and related estate planning documents for them. However, they established their trust many years ago when they were more concerned about providing for their minor children rather than considering a lasting legacy. While Melissa and Daniel still wanted to provide for their children though their estate, now they were also interested in ways in which they could provide for charities to have a larger impact. Melissa and Daniel consistently made annual donations to their favorite charities but wanted to give donations in a more meaningful manner through their estate plan. Melissa and Doug researched various options and discussed the options with their attorney and the various charities. They considered outright, specific gifts of their assets, as well as different charitable
trusts. Ultimately, they decided to set up a charitable lead trust to be funded with a portion of their assets upon their death. The income from the trust would be paid to the charity for a period of ten years after their death and the remainder of the trust assets after the ten-year period would be distributed to their children. They were pleased with both the ability to give to the charity while still providing for their children and to reduce their potential estate tax liability. Perhaps one of the most satisfying provisions you can include in your estate plan is a donation to the charity (or charities) of your choice. This can be a simple outright donation of a specific asset, or a percentage of your overall estate. Alternatively you can create a charitable trust to provide an income stream or donation of assets to a charity through your estate plan. Not only does giving to a charitable organization provide you with the satisfaction and good will associated with giving back, bequests to charitable 501(c)(3) organizations provide tax benefits for your estate, while still providing for your family.
Outright Bequests To Charities
An outright bequest through a will or trust is a simple way to provide a meaningful gift to a charity. While including a bequest to a charity through your will or trust does not provide an immediate tax deduction, it can provide considerable long-term benefits. By leaving a bequest to a charity you retain control of your assets during your lifetime and ensure that your chosen charity receives a gift upon your death. This enables you to have the funds necessary to cover your
familyâ€™s needs, while still providing a lasting benefit to a charity. Moreover, if your estate may be subject to estate taxes, a bequest is an effective way to reduce potential estate taxes. You can leave a bequest to a charity simply by including a paragraph of instructions in your will or trust. This can be a specific gift of a dollar amount or a specific asset, such as a home or vehicle. Alternatively, you can leave a percentage of your overall estate to a charity. While a specific gift is a simple option for giving to a charity, a specific gift must be distributed prior to the distribution of the estate, which may not always be optimal. For example, if you decided to leave a specific gift of $50,000 to a charity, but had to utilize a significant portion of your estate to pay for medical expenses during your lifetime, the charity would receive the $50,000 before distributing the remainder of your assets to children or other beneficiaries. By donating a specific percentage of your estate to a charity you ensure that your remaining beneficiaries receive a proportionate share of your estate in the event of a reduction of assets. Another option to consider is to add the name of the charitable organization of your choosing as the beneficiary of your retirement account, bank account or life insurance policy. The specific financial institution that administers these assets has a specific beneficiary form to complete which makes this type of donation fairly simply.
If you are considering making a more sizable or continuing donation to a charity you may also consider including charitable trust provisions in your estate plan. There are many options for charitable trusts, both during your lifetime as well as upon death through an estate plan. Each type of charitable trusts has its own benefits and options for providing income to a charity and your other beneficiaries. Charitable trusts created in your estate plan will allow you to retain control of assets during your lifetime and provide for a charitable donation upon your death. A charitable trust through your estate plan can also provide for your children. Like Melissa and Daniel’s trust in the example above that is a split interest charitable trust. Split interest trusts allow you to give a portion to charity and a portion to non-charitable beneficiaries. While there are many varieties and options for charitable trusts, the two main split interest trusts include charitable remainder trusts and charitable lead trusts, with different subcategories for each type.
through your estate plan. Charitable trusts can be highly effective tools for donating to charity while preserving wealth and providing for your children, grandchildren and other beneficiaries. Charitable trusts can also be a great way to dispose of highly appreciated assets in a manner to reduce capital gains and preserve value. Charitable trusts created through your will or trust may also reduce overall estate taxes.
Engage Your Advisors & Charity
Including a charity in your estate plan can be rewarding and meaningful process. However, the decision to give to a charity through your estate plan requires careful consideration, so it is important to discuss your decision with your family, as well as your attorney, financial, and tax advisors. If you are considering a charitable trust make sure you work with your advisors to make sure a charitable trust makes sense for your particular situation. Charitable trusts can provide great benefits, but require strict adherence to the state and federal laws so it is important to get comprehensive advice and guidance.
It is also important to discuss your intentions with the specific charity you are considering including in A charitable remainder trust provides for payments your estate plan to ensure they have the means to of interest income to your children or other nonadminister your bequest. If the charity has limited charitable beneficiaries for a term of years, or for the resources, you may also discuss your charitable lifetime of specific beneficiary. Upon the expiration intentions with a state or local community of the term, the charity receives the remainder foundation to determine an option for assisting in interest in the property trust. Charitable remainder the administration of a charitable trust or bequest. trusts may either be an annuity trust and unitrust format, each of which has different advantages and Giving a gift to a charity through your estate plan disadvantages to discuss with your advisors. can provide significant benefits for you, your family and a charitable organization. By giving to a charity Charitable Lead Trust though a will or trust you get the fulfillment that A charitable lead trust is essentially the opposite goes along with giving, as well as the peace of mind or mirror image of a charitable remainder trust. that you are leaving behind a legacy while also A charitable lead trust provides an income steam providing for your children and grandchildren. to a charity for a term with the remainder to the non-charitable beneficiaries such as children or If you have questions about charitable giving techniques grandchildren. and estate planning contact Kelly O’Brien, Attorney at Law, Measure, Sampsel, Sullivan & O’Brien, P.C. at Charitable remainder trusts and charitable lead (406) 752-6373/ www.measurelaw.com trusts are two primary examples of charitable trusts but there are several options for giving through This article is intended for educational and information a charitable trust both during your lifetime and purposes only, it is not intended to act as legal advice.
Charitable Remainder Trust
By Esther Barnes, DPM, FACFAS
Enjoy Healthy Feet this Winter
Part 1 of 2
Winter is here! We’ve made it through Thanksgiving, but how are our feet going to survive until Spring? Unfortunately, for most of us, cold weather doesn’t call for hibernation, and winter can lead to real injury to your feet, despite more layers of protection between your feet and the rest of the world. While we can avoid many pitfalls of summer shoes in the next few months, winter brings its own set of foot problems. We must remain on top of our foot health no matter what the weather. Avoid spending the rest of winter off your feet by learning about these conditions and how to prevent and treat them.
If you’re outdoors for long periods of time in freezing weather, keep an eye out for white or yellow patches, numb skin and a tingling feeling as your toes get warm again. This can be a sign of frostnip, which, for people with circulation problems, can quickly become the more serious frostbite. In the Winter, wet feet should always be avoided. Never walk in the snow in dress shoes. Keep an extra pair of moisture-wicking socks with you if you’re concerned you may find yourself in a snowy situation (keep spare pairs in your emergency kit in your car).
For many, a favorite part of Winter is sitting by the fire. Do so with caution: getting too close to the source of heat or using foot heaters and warm foot baths may cause burns and ultimately dehydrate 90 406
your feet. Diabetics should avoid such methods completely, as well as take extra caution with their foot health when outdoors in the cold, as one of the first symptoms of Diabetes is a loss of protective feeling in their feet, or “Neuropathy.” The body loses loads of heat through the head. Any such loss of body heat directly affects how cold your feet. One of the best ways to warm up your feet, therefore, is to wear a hat!
If you look down at your feet and see a black toenail looking back up at you, you might have skier’s toe, or “runner’s toe.” The dark color you see is caused by bleeding under the nail (we call this a “subungual hematoma”), and the painful pulsing you feel is due to the pressure of the blood against your nail. Although not as dramatic as other common ski injuries like ruptured knee ligaments, skier's toe can be painful enough to keep you off the slopes, and sometimes even lead to losing your toenails. A single intense impact or small repetitive traumas, such as use of tightly fitting shoes (especially ski
boots, hence the name), can lead to this condition. For that reason, it is important to make sure your boots are properly fitting and have plenty of room in the area of your toes, or “toe box.” Boots that are too loose, or have too much room, are sometimes just as bad. If your foot is flopping around inside your boot, your toenails can get bruised from the impact of your toes banging into the boots, especially if you are skiing bumps or terrain parks. Professional ski boot fitters can adjust your boots to prevent toenail damage. Improper ski technique can play a role as well. Sitting back on your skis not only throws you off balance and causes you to lose control, it can injure your toenails by forcing them up against the tops of your boots. Especially on advanced terrain, the solution is to keep your weight centered, maintaining forward pressure of your shins against your boots and keeping your heels set in the boots' heel pockets. If you are struggling with proper powder or mogul technique, investing an hour in a ski lesson could save your toenails. Long toenails act as a lever, intensifying the pressure of your boots against the nail beds. Do yourself a favor and clip long toe talons. Closely clipped toenails will reduce your chances of black toenails, as well.
health} If you have a black nail, you should speak to a podiatrist immediately. The sooner you get it looked at, the easier it will be to treat by relieving the pressure beneath the nail.
Like skier’s toe, Morton’s neuromas can be caused by too-tight footwear, which squeezes bones and tissues against nerves. The result is inflamed and irritated nerves that cause burning, numbness and tingling. This painful “electric toe” is most common around the third toe, but can happen in other parts of the foot. Your feet get wider as you age, so make sure to check your foot size (and width) every winter. If you think you already have a neuroma, a visit to the podiatrist is recommended. Nerves can suffer more longstanding damage if the reason for them being irritated is not properly addressed. Your podiatrist can help you with this with padding, shoe recommendations, stretches and exercises to address the underlying biomechanical imbalances, and fitting with modified off-the-shelf inserts or sometimes custom foot orthotics. A tight heel cord (Achilles tendon) has been shown to lead to increased stress and pressure under the ball of the foot, and specifically on the nerves that go to the toes. Stretching (your calves) is one of the ways you can treat the underlying cause for stress on the nerve, and an appropriate stretching routine, with shoe changes and sometimes specialized insoles, can lessen, or eliminate, pain related to neuromas.
Properly-fitting and quality-made winter shoes should help keep your feet free of blisters. Friction or pressure can still reign from time to time, and repeated rubbing may cause blisters to develop, especially if you’re breaking in new shoes, or if you have a certain foot structure which make you prone to blisters despite properly fitting shoes. If your shoes are causing you blisters, it’s a sign that they are causing areas of friction or pressure that are too high, and you shouldn’t be wearing them or you should consult a specialist (podiatrist) to help address the biomechanical cause of the pressure or friction. It’s not worth the pain and the risk for infection, especially if you have diabetes or neuropathy (numbness) for other reasons. Resist the urge to pop the blister yourself. If you do not have diabetes, you can lean it with soap and water, and let it heal on its own. If it opens, put a topical antiseptic to avoid infection (and a trip to the podiatric clinic). If you have diabetes, poor circulation, or other reasons that make you at risk for an infection (chemotherapy, autoimmune disorder), you should call and visit your podiatrist immediately if you notice a blister on your feet, even if you think it’s not a big deal. Join us in the February/March 2018 edition of 406 Woman’s magazine for Part 2, where I will discuss steps that can be taken to avoid letting other foot ailments, including dry sky & cracked heels and ingrown nails, keep you off your feet this winter.
Dr. Esther Barnes, DPM, FACAS
practices with Dr. Brent Haverstock at Step Ahead Foot & Ankle Clinic in Kalispell, where she enjoys treating all foot and ankle concerns. She is certified, in both Foot Surgery and Reconstructive Rearfoot / Ankle Surgery, by the American Board of Foot and Ankle Surgery.
It’s Not Worth the Risk
Buzzed Driving is Drunk Driving
Many Americans have known someone killed in a motor vehicle crash. Family members, friends, friends of friends— with more than 30,000 people killed each year, it’s likely you and your family may have been touched by these tragic numbers. One-third of those killed each year are involved in drunk-driving-related crashes. These crashes are 100-percent preventable. It’s simple: Do not drink and drive. Technology has brought us so far in how we are able to access public transportation, and it is easy to designate a sober friend to get us home safe and sound after a night out.
With the holiday season upon us, it is essential to plan a sober ride home before ever leaving for the event. “The holidays should be a time for celebrations and for making memories, not a time of nightmares for families,” said Wendy Olson-Hansen, Flathead County DIU Task Force Coordinator. “Unfortunately, alcohol at many holiday events contributes to the number of impaired drivers on our roadways. The holidays prove to be extra dangerous to drivers as more people—drivers and pedestrians alike—are out on the roads. Too many people take to the roadways after consuming alcohol because they think they are “okay to drive.” They may think they’ve had enough to eat, enough water to drink,
or that their weight may factor into the equation. But these are inaccurate ways of measuring whether you are safe to drive. If you feel buzzed, you are already drunk.
Remember these tips for a safe night on the roads: · First: Plan ahead. You know whether you’ll attend a party. If you plan to drink, plan for a sober driver to take you home. Is it your turn to be the designated driver? Take that role seriously—your friends are relying on you. · Remember that it is never okay to drink and drive. Even if you’ve only had one alcoholic beverage, designate a sober driver or plan to use public transportation to get home safely. · If you see a drunk driver on the road, call 911. · See someone who is about to drink and drive? Take the keys away and make arrangements to get them home safely. Don’t worry about offending someone—they’ll thank you later. · Buckle Up. Remember to play it safe this holiday season and always plan your sober ride before the festivities begin.
Dreams CLessons ome True from
Writing Our Book Written by Susan Clarke
Have you ever had a dream that keeps popping up yet never seems to get the traction needed to make it happen?
Well, for me that dream has been writing a book. Though it has taken much longer than planned, we published our first book: The Beauty of Conflict: Harnessing Your Teams’ Competitive Advantage on October 31st. It’s now available on Amazon in book and in kindle format. Check it out! One objective that I have is to intrigue you with the idea of ordering the book on Amazon, but that’s not my only objective. If you’re like most people, I imagine you’ve had your own dream that remains unaccomplished. Something you’ve longed for or imagined happening, yet somehow you were side-tracked, stalled, or distracted with something else. My main objective is to support you accomplishing your dream! To do that, I want to share the lessons we’ve learned from taking this book from a dream to an actual published book. I’ll share concrete, practical tips and tools that helped get us through our stuck spots. My hope is that you can use these lessons to help move you to clarity and action with your dream.
Lesson One: Dream BIG!
What you need to know about CrisMarie and me is that for years we’ve had vision boards with images of Seattle’s Best New Authors, The New York Times Best Business Book, Oprah’s Book Club next to our working title. Over the years, there have been many variations of just what our book title would be, and who would be giving it their stamp of approval. We always aimed high. I’m a big believer in reaching for the stars. Why not?! When I was a little girl, I’d picture myself playing tennis on the grass courts of Wimbledon. I saw myself playing basketball with the greats, like Nancy Lieberman (one of the all-time great college women point guards), and Ann Donavan, the 6’8” tall center, both from Old Dominion University in VA during its run of basketball championships.
I lived a piece of that dream in college at UVA, when our basketball team played Old Dominion. Nancy Lieberman gave me my
favorite basketball compliment when she said, “You are one of the peskiest defenders I’ve ever played against!” Sure, they won, but I played my heart out at that game and left smiling! Dreaming big makes big things happen. It’s not just dreaming. I was breathing, believing, and living as though I was that great tennis player, exceptional basketball player, and yes, best business book writer. I don’t regret shooting for the stars, even though I never came close to some of those stars. The key is to set your sights high and play each moment like you’ve already made it. Trust me, you’ll play, write, speak, sing or shine all that much brighter. When you can imagine greatness, breathe, and believe it, great things happen. Dreaming big made getting the book published possible. It also made our book better. It doesn’t really matter if Oprah gives us her stamp of approval, she’s already graced us with her presence along the way as we wrote, which inspired us to keep going!
Lesson Two: There Will Be Bumps. Don’t Let It Stop You.
Yes, stuff happens. Something will happen that interrupts the nice, easy flow down the river. For example, someone will give you feedback that might cause you to doubt or think you can’t do what you imagined. But that doesn’t have to be the end of a dream. In fact, it might make the final destination even better. Ten years ago, our first major effort at writing a full manuscript, about 20,000 words, was rejected by the editor. His advice, “You should probably stick to writing shorter pieces.” “Ouch!” that stung! It’s not the first time I’ve been told I was operating against the odds, though. Here’s the funny thing about odds. Even when they are stacked against you, always remember that someone has to be the outlier. Why not you? It worked for me when I had terminal cancer and was given 4% chance of surviving. That was over 30 years ago, and I’m still here. When you start living like you are that 5%, beating the odds is no longer the issue.
We always aimed high. I’m a big believer in reaching for the stars. Why not?! We took the same approach to our writing. We heeded the advice. Why not? It was apparently our best shot! We both started blogging, writing short pieces. I also took a yearlong writing certificate program at the University of Washington. We started writing for this beautiful 406 Magazine over five years ago. We didn’t give up.
Lesson Three: Celebrate Along the Way! Enjoy the journey! Too often people look out to the horizon for that finish line. As a result, they miss the many special moments worth celebrating along the way.
Eventually, we collected those short pieces and the book began to form.
For us, we celebrated what Anne Lamont calls, that shitty first draft! We had dinner out at the Red Room in Whitefish.
The next bump came when the next editor told us that, while these were great short pieces, we were missing a bigger picture, a structure or a storyline, something to make the book hang together.
We celebrated when a publisher called and wanted to sign us. Just visit CrisMarie’s Facebook page from April 2017, and you’ll see the joy!
That was the best bump yet because that’s when we realized we had a relationship model. We’d been using it for years with our clients, both teams and couples. We just needed to organize the book along the lines of our relationship model and tell our clients’ stories (of course, changing the names and identifying details). Our defining goal emerged: to write a practical, real, and relatable book for our clients, applicable to anyone in a relationship at work or at home. Had we not been bumped several times, we’d never have found our own unique voice and message. Sure, the book was always rooted in all we’d learned in our professional experience, but all those twists and turns forced us to define our message, making it our own. Yes, the bumps made the book better! Plus, along the way, we developed classes to help other people get unstuck and connect to their heart and spark. One of these classes is called Get Unstuck, a six-week virtual program designed to get you going on whatever dream, goal, or project you’ve been stalling on. We start the next one this January. Why not check it out? Relationship Mojo is a six-week virtual class designed for individuals who want to transform their most important relationship(s). It will help you show up authentically and real in your relationship(s) so you feel alive, passionate, and create the connection you crave. Our next class starts in March 2018. Let us help you transform your relationships. Finally, our Find Your Mojo in Montana Retreat, is a four-day, all-inclusive retreat held at the Firebrand in downtown Whitefish. You’ll increase your mindbody connection and increase your creativity. We also take you out to Stillwater Horse Whisper’s ranch to learn from the magic of the horses. You’ll walk away with more mojo, more confidence, trusting your instincts, and increased magnetic presence. Our next retreat is May 3-6, 2018. It’s so fun and very transformative. These programs were developed as direct the result of riding our bumps and making our way down the river and wanting to help other people do the same!
The publisher dropped us but our clients and mentors didn’t! Yes! Finally, we celebrated when our book launched! We had a fabulous official book launch party with our local friends at The Flat over Wasabi in Whitefish. We had an amazing cake made by Beth Dix from Delectable Catering & Desserts.
Later, that same publisher dropped us. Ouch! I’m so glad we took time to enjoy our four weeks of imagining and living with publishers’ contract. Yes, that was yet another bump, but it too paid off. Because when they dropped us, we reached out to our clients and discovered an incredible way to create support and a path for the book’s release. We got incredible endorsements:
"I was introduced to CrisMarie and Susan when they came in to work with our leadership team at Microsoft. I really value their perspective on teams, conflict and building trust through vulnerability, curiosity and real-team work on business issues. I have reused their materials over and over to great success with leaders and teams. I'm thrilled that this book is now out for other leaders. Their style is real, personal and practical. It’s a must-read for a leader wanting to build strong relationships and get great business results.” Kim Hardgraves Microsoft Director, Business Operations & Compliance
“Best leadership development program, ever! CrisMarie and Susan created and delivered our leadership development program at Clearwire over a decade ago. I’ve been to several other leadership development programs since and nothing’s compared. I had to bring them in to Twitch when we wanted to develop the EQ of our leaders here. This book is a must-read if you’re a leader who wants to increase your influence.” Margi Lee-Johnson Twitch Even CrisMarie’s mentor Martha Beck supported us:
“Conflict is never my favorite thing, and truth-telling can lead to conflict. But I've found that when we face this fact with integrity, an alchemical change turns coworkers into true creators. CrisMarie and Susan describe this process in Beauty of Conflict, and I'd recommend this book to anyone who wants to improve team performance at work or anywhere else.” Martha Beck Martha Beck Inc. CEO and Author
"I really value their perspective on teams, conflict and building trust through vulnerability, curiosity and real-team work on business issues."
featured} So yes, we celebrated many small steps along the way. Some of them even looked a little like missteps! But life is short and sometimes you don’t reach that finish line like you thought you would. Celebrate the important steps along the way, even those side steps! Indeed, the book was the final tangible outcome, but these real, life-changing lessons: 1. Dream Big 2. There Will Be Bumps. Don’t Let It Stop You. 3. Celebrate Along the Way Were what we took away and now make more of with our work, our lives and our clients. Don’t give up on your dreams. Don’t get totally stuck on them either. Dreams provide the kick start and reason to get up and out in the world. If you have a dream that seems to be stalled or keeps you stuck, give us a call. Maybe we can help you make that dream a reality. It might not look quite the way you thought it would. But as long as you keep dreaming and moving, well, amazing things can come your way! So, what about checking out The Beauty of Conflict on Amazon? Have I convinced you yet? I trust you’ll enjoy it! Maybe it’ll inspire you to follow that dream of yours! Susan Clarke and CrisMarie Campbell are coaches, business consultants, speakers, and the authors of The Beauty of Conflict: Harnessing Your Team’s Competitive Advantage, available on Amazon. They work with professional women, small businesses, leaders and teams. Check out their services at www. thriveinc.com/services. Contact them to coach with you, consult with your business, or speak at your next event email@example.com or 406.730.2710. To learn more their website is: www.thriveinc.com.
High-Tech House Calls
“It was 2 a.m., the middle of the night, and our 17-year-old daughter, Rachel, who had been sick for a couple of days with a cold, woke up to tell us that she was short of breath,” Craig recalls. “We just wanted to call our primary care doctor to ask his advice.”
Craig and Karen Hunnicutt are Flathead Valley locals and parents to Rachel. Their high school daughter could communicate that something was wrong – she wasn’t breathing properly. In a split second, several thoughts ran through their heads as they recognized their child needed help: what could be so serious to wake her in the middle of the night, what if her breathing worsened, should they play it safe and head to the emergency room at Kalispell Regional Medical Center (KRMC), what
were the costs for emergency care at this hour, would they have to wait long for treatment, and most importantly, how could they weigh all these variables and make the best choice for Rachel?
It’s a lot to process for a parent, no matter the age of your child. However, unlike an instance involving an infant or a small child, the Hunnicutts were able to communicate with their teenage daughter and trust her input regarding the situation. Rachel did not feel it was a major medical emergency, yet she felt it was significant enough that she required some immediate assistance to help her through the night. That’s when both Craig and Karen remembered an article announcing a new service at KRMC called KRH Care Anywhere. KRH Care Anywhere is an online medical service provided by board-certified, licensed providers. These doctors, physician assistants and nurse practitioners have the same level of education as required by your family’s
medical clinic with the main difference being an online visit versus an in-person visit. You can visit with an experienced provider with just an internet connection and your tablet, computer or smart phone. It’s a newly launched service that KRMC began providing in spring 2017.
“Normally, we would have taken her to the emergency room, but in the middle of the night, we decided to use KRH Care Anywhere,” Karen explains. “It was the right decision for us at that moment and it gave us a great sense of relief that we could connect with a medical provider at such a strange hour of the night.” Craig confirms the same sentiment: that they just wanted a little advice, but didn’t feel it was appropriate to go to the emergency room.
Quickly, the Hunnicutts grabbed their iPad, logged onto krhcareanywhere.com and launched Facetime.
“Normally, we would have taken her to the emergency room, but in the middle of the night, we decided to use KRH Care Anywhere,” Karen explains. “It was the right decision for us at that moment and it gave us a great sense of relief that we could connect with a medical provider at such a strange hour of the night.” “We were connected with a physician.” Craig describes. “She was very attentive to our needs, we could clearly understand her and she responded to our questions and concerns – all via a live ‘faceto-face’ conversation on the phone screen. The doctor assessed Rachel’s breathing difficulties and provided treatment in less than 15 minutes.” To their surprise, the Hunnicutts were also pleased to learn that their online provider could prescribe medication and had sent a prescription to a local 24-hour pharmacy in their neighborhood. Within a half-hour of their daughter waking in distress, the Hunnicutts consulted a doctor on KRH Care Anywhere, received a prescription, picked up the medication and were home again to treat Rachel. Of course, an online medical visit is not appropriate for all injuries or ailments. KRH Care Anywhere is a good fit for a variety of minor illnesses, such as cough, cold and sore throat, headache, rash, vomiting, sinus symptoms, and bladder infections. Online treatment for major injuries, like a possible broken bone, or critical needs, such as any suspected cardiac problems, should always be seen in the emergency room, per usual. Generally-speaking, an emergency room co-pay ranges from $100 to $300 as a minimum cost depending on a patient’s insurance plan and ailment(s). KRH Care Anywhere is great first step for treatment related to minor emergencies that need urgent care when local clinics may be closed. Also keep in mind that wait times in an emergency room vary greatly depending on time of year, hour of the day, current patient cue and medical staff on hand.
In this case, KRH Care Anywhere saved the Hunnicutts a trip to the emergency room at 2:30 a.m. in the morning, provided significant costsavings at just $45 for the online visit, offered immediate answers to their questions and, most importantly, gave them the comfort that their daughter could sleep peacefully for the rest of the night. “As a mom, no matter how old your children are, you want to be able to be able to tuck your child into bed with a calm peace of mind. I was very grateful for the excellent service and positive experience we had with KRH Care Anywhere that night,” Karen shares. To learn more about KRH Care Anywhere, go to krhcareanywhere.com.
By Jasmine Gardner, age 14 as told to Mary Bryan
SURVIVED. BLESSED. LOVED. SECRET. This is the story about the scariest day of my life. When I was 4 years old, I lived in a small house in Helena. I remember the day so well. My mom, my two younger sisters and baby brother were in the house. I was standing in the tiny bathroom brushing my teeth. There was a cramped hallway and across from that, the front door. My mom sat crosslegged in the hall holding my baby brother. She was crying. I heard the crackle of police radios. And then two policemen entered the house and scooped up my siblings. A few minutes later, they came back and carried me out. My family had a lot of problems and couldn’t do a good job caring for us. I would never live with my family again. That day began my journey in foster care. It was a journey that involved living in 10 different places, which included four group homes over the next seven years.
During those years, I felt that everywhere I went, I wasn’t wanted. I now know that wasn’t always the case and sometimes I moved from house to house because I made it too hard for the people I lived with. It was so scary to let myself be loved, so I lashed out like a wild animal and I lived by the motto, “I attack you before you can hurt me.”
I didn’t know it at the time, but in 2013, Child Bridge started working on my behalf. They were asked to help find me a permanent family. They started building awareness about my need for a family in churches and created a bulletin insert with my picture. One couple saw it and put it on their refrigerator and started praying for me. Little did they, or I, know that they were to be my family… although it would take about a year for me to move in to their home.
I went to live with Mike and Lana in the middle of my 5th grade year and I had the same doubts about them as every other place I’d lived. But something was unique about this family. They kept pursuing me. They kept trying and didn’t give up on me even when things were hard. Like before, it was so hard to let myself be loved. But it is so nice to be loved now… even sometimes when I don’t think I want to be! Being loved and accepting it is such a change for me. Not long after I went to live with them, I got to go to the “Get Real” youth conference and that was life changing too. I met God there. And, He met me and knew all about my suffering. I prayed for Jesus to come into my life and as I did that, I felt Him wrapping me in His arms and felt true comfort and warmth. I felt that my heart of stone melted, and the world looked entirely different. I now have a family and I now have God. I used to think that if there was a God He would’ve saved me from all the suffering I’d been through. But God was always watching out for
me and had my back. I suffered most of my life… in my home before I was removed, when I was removed, all those different placements, and I still suffer a bit now, because old and deep wounds leave scars. But God has blessed me through it.
If you are a child in foster care or having a hard time, I hope you will love others and let others love you. It will make all the difference. If you are a social worker or foster parent, please listen to us. We find some freedom and hope in telling our story and together we can go a long way. We can’t do it alone. If you are a supporter of Child Bridge, please keep helping them do their work. They make such a difference in our lives. I now have a family, a place to take refuge because of them. So, you see how I survived. How I’ve been blessed. How I am loved, not just by my family, but by God too. And as for the secret? It is the secret strength that God has given me to overcome every obstacle in my life, whether in foster care or life in general. On August 26th, 2016, Mike and Lana adopted me. And I hope to help others by sharing my story and bring Glory to Himself.
NOTE: There are a record number of children coming into foster care. While the goal
is always reunification with family members, well-trained and equipped foster families are needed to care for children in the interim. Foster care may be short term, longer term or sometimes even permanent. Child Bridge finds and equips families to care for children in their time of need.
As in Jasmine’s story, there are other children in Montana who need permanent families. To build awareness of specific children’s needs and child welfare issues, Child Bridge has created the “Finding a Way Home” program. “Finding a Way Home” displays are modular and portable, and through professional photography, beautifully feature children in need of families. If you’re interested in learning more about this program, foster care, or how you can help Montana children in need, please contact Child Bridge at firstname.lastname@example.org.
The Annual Manual By Dr. Jenna Huff
It wasn’t too long ago when women were getting Pap smears yearly and so the answer to “when was your last Pap?” was easy. But as Pap smear recommendations changed, first to every other year and then on to every 3-5 years, the answer seems to be a bit more puzzling. Add in the confusion between Paps, speculum exams, and pelvic exams and this question seems to stump even more people. So “when was your last Pap” goes from being a gimme question at your exam to a much deeper discussion on what’s been going on with your health. So, what is the difference between a Pap, a pelvic, and a speculum exam? If you’ve ever had that question, read on!
Pap smears were invented by Dr. Papanikolaou way back in the 1920s when he noticed that prior to developing cervical cancer, which was very 104 406
common at that time, cells on the cervix started to look abnormal. Back then, we didn’t know why that was, so people would get “Pap smears” (because Papanikolaou smears was a little too long and hard to say) yearly to see if anything was abnormal on the cervix. Back then; if they were abnormal, people were treated more aggressively with a hysterectomy to help prevent cervical cancer. Fast forward almost 100 years and we know a whole lot more about Pap smears and HPV, or Human Papillomavirus, and the progression of cervical cancer. In learning more, we have found that the abnormal cells on the cervix are caused by HPV, which is a sexually transmitted virus. Like the cold virus, it is recognized by the body’s immune system as something to fight off, and for most people, the body can fight it off. For some people though, they can’t get rid of the virus and it continues to make cells, which becomes more and more abnormal on the cervix and can even become cervical cancer. Luckily, we can catch this
before it happens and we have more conservative treatments than in the past.
So, with this new information, we found that doing Paps yearly was overaggressive and that we ended up overtreating many people. This is the basis of the new guidelines. The latest guidelines for Pap smears are: Start at age 21, with a Pap smear every 3 years. From age 30-65, a patient is to have a Pap and HPV test every 5 years. Spacing out the screening has resulted in fewer unneeded procedures while still catching abnormal cells that could lead to cancer before it ever gets there! Medical success!! A speculum exam is an exam that is done, usually during an office appointment but possibly performed in the ER, using a small metal or plastic device that looks like a duck beak. We use this to perform a Pap smear or examine the
While there may be some confusion on how often to be seen, we still recommend a yearly exam with your provider. Paps, speculum exams, and
pelvic exams are something that may or may not be done at every exam but it is something to discuss with your provider each year.
vagina for any abnormalities and to visualize the cervix. While no one looks forward to these exams, they are quick and an important part of making sure your gynecologic health is taken care of. A Pap is performed in the office (almost NEVER in the ER!) and is done with a speculum exam and a little brush to get a sample of the cells. The sample is then sent off to our friendly pathologist, the doctor who looks at those cells under the microscope, and he/she tells us whether the cells are abnormal or not.
A pelvic exam is an exam performed by your medical health professional to give more information about your uterus and ovaries. Also known as a bimanual exam, we are able to feel the size, shape, and mobility of your uterus and ovaries. This is typically performed yearly at
your annual exam to help detect masses of the uterus and ovaries. While not as successful as Pap smears in preventing cervical cancer, it is one way we monitor for ovarian and uterine cancer. I promise none of us care if your legs are hairy, but you get bonus points for fun painted toes!!
While there may be some confusion on how often to be seen, we still recommend a yearly exam with your provider. Paps, speculum exams, and pelvic exams are something that may or may not be done at every exam but it is something to discuss with your provider each year. So even though you were told you don’t need a Pap for 5 years, don’t miss your annual appointment to check up on your health. Prevention is one of the best ways to help live a long, healthy life! See you soon!
Dr. Jenna Huff joined the staff of Kalispell Regional Medical Center and started practicing at Kalispell OB/GYN in October 2017. She attended medical school at the University of North Dakota School of Medicine and did her residency at Akron General Medical Center in Akron, Ohio. For 4 years following that, she practiced obstetrics and gynecology in Loveland, Colorado. Dr. Huff is board certified in Obstetrics and Gynecology. She specializes in normal and high-risk obstetrics, contraception management, abnormal bleeding and minimally invasive surgery, including robotics. She enjoys caring for women throughout their life, from puberty through childbearing years and then through menopause, and strives to develop a supportive relationship with her patients. She believes in educating women and helping them make the best possible decisions to improve their quality of life. Dr. Huff is a Montana native and she, her husband and three young children are excited to be back in Montana to be near family. They enjoy everything that the Flathead Valley has to offer.
ask the skin coach
A Beginner’s Guide to Retinol By Erin Blair, Licensed Esthetician + Certified Health Coach
I’m looking for advice about using Retin-A. It was prescribed to me for anti aging and I’d really like to keep using it, but my skin is getting super flaky and irritated, although I’m using it according to the directions. Is there anything I can do to combat aging skin without all this red, peeling drama? I had read good things about Retin-A and now I’m just disappointed.
A: Prescription retinoids (topical products derived from vitamin A) such as brand names Retin-A and Tretinoin are strong and can be too harsh for many. The resulting irritation often forces people give to up all together. Add the inevitable increase in sun sensitivity, and it can end badly for even the most careful user. However, there is a lower-risk option that offers great results, and applied conscientiously, can be a way to prepare the skin for a stronger prescription strength Vitamin A treatment.
Retinol: The same result with less irritation. Retinol is an over the counter form of Vitamin A that has the same biological benefits of prescription retinoids, but is gentler for beginners or those with sensitive skin. This is a gradual, long term approach. Essentially, it’s a marathon, not a sprint! Retinol must be introduced gradually, increased over time, and used consistently. If this is done correctly, with long term use the results are beautiful. Collagen production is increased, which reduces indented acne scarring, and improves lines and wrinkles.
Pore size is refined and dark spots fade. If you can be patient and consistent (AND you’re using a well formulated product with an effective delivery system), after a few months of use your skin will show noticeable improvement.
Retinol is also an effective treatment for managing acne, because it’s an exfoliant that penetrates into pores and helps break up the clogs that are responsible for breakouts. A word of caution though: any product that’s used on acne-prone skin MUST be non-comedogenic (in other words, it should not clog the pores). I have seen both retinol and prescription Retin-A creams that contain incredibly clogging ingredients. This is a recipe for disaster and should be taken very seriously. If you’re wondering if your cream might be causing breakouts, you can check it against my Naughty List at www.SkinTherapyStudio.com. My clients use the one I’ve developed. It’s completely acne safe, and has a time release delivery system of microencapsulated active ingredients for the best delivery with less risk of irritation.
So, let’s assume you’ve found a good retinol you want to try. What next? You’ll want to begin by applying your retinol every third night, even less frequently if you’re quite sensitive. After cleansing and toning, wait 10 minutes (important!) for the skin to dry thoroughly. After the waiting period, apply a large pea-size amount of retinol, making tiny dots with it so it’s evenly distributed, then blend thoroughly and press into the skin. If moisturizer is required, you can combine your retinol together with moisturizer in your palm, and apply them both at once. If you need more moisturizer, wait another 10 minutes before applying. This system will help prevent the excessive flakiness that’s often associated with vitamin A treatments. On the nights you don’t use retinol, I recommend an exfoliant such as Lactic or Mandelic acid. This helps prepare the skin, removing excess buildup that would otherwise interfere with the penetration of your retinol.
Retinol is an over the counter form
of Vitamin A that has the same biological benefits of prescription retinoids, but is gentler for beginners or those with sensitive skin.
Over several months’ time, the frequency of the retinol application can be increased, usually up to 5 or 6 nights per week. The strength should also be increased, from .05% up to 1%, after your skin has acclimated. Eventually, you may find your skin is ready for a stronger prescription strength retinoid...although you might feel that it’s no longer necessary!
Sunblock is non-negotiable. Regardless of the vitamin A treatment you’re using, a broad spectrum mineral sunblock of zinc or titanium dioxide -at least SPF 40- should be worn every single day. Retinoids and retinol require the diligent practice of safe sun! If you expect to be outdoors and cannot commit to a brimmed hat, sunglasses and SPF 40, then you should discontinue use for at least 7 days both before and after the sun exposure. If you can’t commit to THAT, then you are not a good candidate for vitamin A topical therapy. Additionally, women who are pregnant or nursing should not use retinol. Try these tips for a happier end to your vitamin A story. If used judiciously and with extra attention to detail, retinol can be the closest thing we have to a ‘miracle in a bottle’ for anti aging.
Erin Blair, LE CHC owns Skin Therapy Studio, where she embraces a creative method of treatments, products and coaching to get skin clear... and keep it that way. It's a 'whole person' approach to difficult skin concerns. Visit SkinTherapyStudio.com for more info, and to submit questions for Ask the Skin Coach.
By Allison Linville
North Valley Hospital Patient Centered Care Month Gratitude
“Patient-centered care is the heart of the Planetree philosophy at North Valley Hospital,” says Mary Sterhan, Senior Director of Quality and Planetree at the hospital. “One of the core values we celebrate is gratitude. We encourage providers, employees, and patients to seek out ways to express, accept, and recognize gratitude and the healing role it plays in our caring environment.”
Employees also chose to purchase new patient gowns to improve the patient experience and allow for a more comfortable hospital stay. The new gowns are modest and easy to wear, and more closely resemble relaxed clothing one may wear at home. One of the key aspects of the Planetree philosophy is to help patients feel comfortable and offer a home-like environment to ease the stress of a hospital stay.
North Valley Hospital is celebrating 15 years as a Planetree affiliate. Planetree is the philosophy of patient-centered care that is at the heart of the hospital. Every decision, improvement, policy, and action considers patient-centered care first and foremost. This is apparent just by talking to employees and administrators, who will regularly discuss the “patientcentered approach” when considering an issue.
An element of gratitude and patient-centered care that is also notable is the work of the North Valley Hospital Foundation. The Foundation is the fundraising arm of the hospital that raises money for projects that are beyond the scope of the hospital budget. Because the hospital is a non-profit entity, fundraising is a key component in providing the highest quality services to the community. However, the foundation is about much more than just raising money. The foundation is committed to helping patients find creative ways to express their gratitude, which can include facilitating a patient sending a thank you card to a caregiver or delivering cookies to the department that cared for them.
Patient Centered Care Month and Gratitude At North Valley Hospital, Patient-Centered Care Month is celebrated every October to recognize the guiding philosophy of the hospital’s unique culture and care. This year, hospital employees chose to focus on gratitude. Expressions of gratitude were displayed throughout the hospital on large chalkboards sharing messages between the community and employees, on tags hung on the gratitude tree, and through photos and messages from employees thanking the community for the opportunity to serve area residents.
Gratitude and Generosity:
Philanthropy and Patient-Centered Care
The North Valley Hospital Foundation supports patient-centered care by carefully selecting critical needs and campaigning to provide solutions. The Foundation is operated by an active board of local citizens who volunteer to support the foundation, the hospital, and the community through philanthropy
and donating time and effort. This summer, the NVH Foundation Board elected to focus on the campaign for 3D imaging™ for mammograms, also known as Digital Breast Tomosynthesis. The NVH Foundation raised over $500,000 to purchase a 3D Mammography™ machine to provide more advanced imaging technology for patients in the service area. The Foundation also provides funds for employee support groups and assistance. In addition, generous donors fund many programs throughout the hospital such as the Teddy Bear program for children and siblings that are receiving care at NVH. “Expressing gratitude is about healing as part of the Planetree model. When a patient wishes to express gratitude for exceptional care, recognition and acceptance of the gratitude has been shown to accelerate and enhance healing,” says Alan Satterlee, Executive Director of the North Valley Hospital Foundation. “Of course, donations to the foundation are essential to further our programs and campaigns, but more important is helping patients heal through positive relationships and feeling like they are part of the process as a grateful patient.” North Valley Hospital and the North Valley Hospital Foundation prioritize patient-centered care and gratitude as essential elements in the organization’s partnership with the community. Gratitude and generosity are shared community values in the Flathead Valley, and North Valley Hospital is thankful to be part of such a supportive community.
Keep Yourself Natural By Dr. C. Claude Basler, DC, Basler Family Chiropractic
Part 1: The Story Of Health
In this day and age it is hard to comprehend what health actually is. Health becomes blurred with false advertisements and gimmicks. Many people will express their own beliefs and opinions, but the fact still remains that health is not something new. Health cannot be bought, sold, bartered, traded, and most importantly, does not come in the form of a pill. Simple truths exist in our world that become neglected, misunderstood, and preyed upon. We will talk about simple truths that exist whether you believe them or not…much like how gravity works. To begin, we must first understand what health means and most importantly where it comes from.
Health always begins with the central nervous system (CNS). Contrary to many people’s beliefs of how your body works, you were actually born with just the right amount of…everything. The CNS made sure of this because it actually made and designed your hands, feet, stomach, and everything else you have in your body. In order to maintain and control every function in your body there has to be something regulating it. Once again, it’s called the CNS. The CNS then made a layer of bone, called the skull and spinal bones, to ensure it stayed protected. The CNS basically designed “body armor” called your spine to protect your health. Every action and coordination you express is processed through your CNS. Being healthy starts inside first, with your spinal hygiene. Hippocrates, the father of “medicine”, stated, “Look well to the SPINE for the cause of disease.” (Side note: Hippocrates went on to write three books about spinal adjustments). Hippocrates understood that
the body is self-regulating and self-healing, which is part of chiropractic science. For example, if you get cut on your arm and proceed to clean it with antiseptic, put a bandage on, and take something for the pain, what really does the healing? The body innately does the healing from the inside, not with the “extra stuff ” that was administered outside.
So, health is a complete state of harmony within the body. Not outside the body. For example, some of the most “physically” fit people on the outside are still not the healthiest. They might have all the beach muscles and are great to look at, yet on the inside they are dis-ease struck. They have food allergies, asthma, GI problems, infertility issues, and the list goes on. Health cannot manifest if your spine is not taken care of. To keep your body as natural as possible starts organically from the inside. Addressing the central nervous system is not a new trend. If you lack spinal check-ups your health will be neglected.
Health always begins with the central nervous system. Contrary to many people’s beliefs of how your body works, you were actually born with just the right amount of…everything. Part 2: Things That Get In The Way Of Health Somewhere along the line between Hippocrates and today, our thought process of “Natural” has been drastically skewed and severely altered. This started when people realized that they could attempt to sell others the pursuit of health. Health began to be an entity rather than a natural right. When health becomes an entity, we will make people sick in the pursuit of health. In order to maintain what you were born with takes dedication. Dedication is often followed with the term “Hard Work.” This hard-work thing is really hard to do. So, how can one try and cut some corners without having to do the hard work? Simple. Our society gets lost and caught up in health gimmicks and fads that have the magic solution for our neglect of dedication to being naturally healthy. Distributors of the “magic health pill” that you see on infomercials or in magazines have no credit or ethics in what they can say in order to
get you to buy their product. The magic health pill comes in a variety of forms such as: starch free diet, low fat diet, protein diet, tapeworm diet, the air diet and the list goes on. Or better yet, the magic health pill is fantastic when it comes in the form of a new exercise program, machine, contraption, or lotion. These are all pyramid schemes that are attempting to get you to buy “Health.”
Don’t go chasing health down different rabbit holes with tag lines of “The Newest” or “The Best.” Advertisements are there to sell you that health is an entity and must be bought. The simple truth is that your dedication to being healthy begins from taking care of yourself inside first and foremost. Only then can you do or add whatever extra stuff you want to. Just like when you find that special somebody to be with, it’s the inside that counts the most. Same with your health. Always consider your source.
Challenge By Delia Buckmaster, PMA®-CPT and bootybarre® Master Trainer Photos by J. Vigil photo
Pike to Plank
Start in a pike or downward dog position and move through your spine sequentially to plank. Keep the shoulders stable and hips in proper position throughout. Transition: Hold Plank
Want to sweat, build a strong core, and challenge your body? Pilates exercises are meant to be done controlled and with precision. This doesn’t mean that once you build strength you can’t speed up the exercises for a bigger calorie burn. Try these six different exercises mixed with a cardio component for a fat burning core buster. Do 10-12 repetitions of each exercise and finish with 4 minutes of the cardio of your choice, i.e rower, treadmill, or jump rope. Repeat the sequence up to 4x. Only do as many rounds as you can keep proper Pilates form. Remember that you will only get injured, not stronger, by pushing past your limits.
Plank Arabesque and Knee Tucks
Lift one leg to extension while simultaneously extending the upper back and neck. Flex through the spine and pull the knee in toward the chest. Do not collapse the lower back in extension and keep shoulders stable throughout. Transition: Lie on your Back
Single Leg Stretch
Side Leg Pulses With Arm Reach
Reach the arms toward the ceiling, lift your head and shoulders as one unit to curl the spine off the mat and come to a seated position, arms reaching forward. Abs remain fired throughout the exercise, keeping the head lined up with your spine. Reminder that this is an abdominal workout, and not a hamstring stretch. Transition: Lie on your back
Continue moving through single leg stretch and rotating the upper body toward the bend knee. Focus on the elbow reaching for the floor to keep chest open. Transition: Come to a kneeling position on the mat
Lift your head and shoulders as one unit and draw one knee in to your chest, holding the shin and floating the opposite leg off the floor. Switch legs to repeat. Keep tension out of your neck and avoid grabbing the kneecap. Transition: Interlace the f ingers behind your head
Extend one leg to the side and reach the arm over head for a side stretch. Lift the extended leg to the height of the hip and bring the arm toward the leg, reaching for the foot. Keep the body in line imagining that you are between two planes of glass. Supporting arm is under the shoulder and slightly forward for stability. End in Childâ€™s Pose.
I Invite You To Do Something Different by Dr. John F. Miller DDS
Merry Christmas Everyone. I hope this special season finds you all well and in the service of your neighbors and friends. Isn’t that really what it’s all about? I love it. I recently found myself in a familiar situation in a familiar location. The location being on my back at the Flathead Valley Orthopedic Center. The situation involved taking X-Rays of my left knee. “I can only imagine how much that thing costs,” I mention to the X-Ray technician positioning the sensor underneath my left knee. His sensor was about one square foot while the sensors I use in my patient’s mouths are about one square inch. You see, I’ve been here before. Some time ago I had the displeasure of destroying my Anterior Cruciate Ligament (ACL) in the final moments of an intense Rec-League basketball game. No worries however, my kind Doctor in San Francisco gave me
another guy’s ACL and drilled it through my Tibia and into the head of my Femur. After rehab everything felt fantastic. Until I destroyed that one, and the one after that... which happened to be an Achilles Tendon functioning as my new ACL. Now was I frustrated? Absolutely. Was I surprised? No. Was I upset with the doctors that repaired my knee the first 2 times? No way. Was I upset with myself ? Definitely. My second knee injury came at the bottom of a cliff-drop on Big Mountain, and my third knee injury came during a wakeboarding backflip attempt on Echo Lake. I was participating in high risk activities all the while being in denial that I was indeed aging. As I relayed this wakeboarding story to my Knee Doctor he showed no signs of sympathy. “You’re not 20 years old anymore” he exclaimed. He then informed me that I’m at risk of “hollowing” out my femur from all of my prior knee surgeries. Each one requiring a hole to be drilled through the femoral head.
I sheepishly accept responsibility and we exchange the look that lets the other know that we each already know the end of this story. This story ends with me having a full knee replacement at some point in the future. A great comedian started a bit once by saying, “my cholesterol is high...because it was high a year ago when I had it checked and...well...I haven’t done anything different.” Famed German Physicist Albert Einstein has been quoted as defining insanity as “doing the same thing over and over and expecting different results.” This is quite dramatic, my doctor probably doesn’t consider me insane but rather a little nuts, bonkers, bananas, crazy even. If I keep pursuing high risk activities I cannot expect anything different than frequent musculoskeletal injury. I walk a mile in my Doctor’s shoes daily. I stand on the receiving end of watered down dietary habits. I scrape the plaque off of gumlines. I inform patients that their current habits along with multiple sites of tooth decay
I’m going to let you all in on a little insider dental secret. We do not want our patients to
have poor oral health in order to have some level of job security.
Unfortunately, there is more than
enough tooth decay to go around.
It’s an exhausting, overwhelming, and sad epidemic.
place them at high risk for caries, the disease that causes tooth decay. My team and I educate them with exasperation the techniques and habits required to tip the scales back towards health. We love our patients, but sometimes we exchange that glance that says we know the end of this story. We can only bail water out of a sinking ship for so long until the patient needs to pick up their bucket and join in on the fun. Otherwise it’s going to go down...slowly. I’m going to let you all in on a little insider dental secret. We do not want our patients to have poor oral health in order to have some level of job security. Unfortunately, there is more than enough tooth decay to go around. It’s an exhausting, overwhelming, and sad epidemic. My favorite exam ends with me saying, “Teeth look great, gums are nice and healthy. Keep doing what you’re doing.” I love seeing a really amazing smile. I tell those patients that I wish I had their smiles. That their smiles are beautiful and they should share them. I’ve put my spin on the popular saying “grin and bear it” by encouraging the friendly folks of the Flathead to GRIN AND SHARE IT.
Were starting a new year and I invite everyone to do something different. I wish I was in better shape. I wish I stayed in closer contact with my siblings. I wish I was a more attentive husband and father to my everdeserving wife and kids. I wish, I wish, I wish. Christmas is the season for wishing, but come January 1st
it’s time to do something different in your life that will bring positive and healthy results.
406 Woman Vol10 No4