MelFit Healthy Times Spring 2022

Spring 2022

Healthy Times health

fitness

lifestyle

Spring Cleaning Edition clean up your daily routine

pantry clean out

clean up your mindset

Stop by The Brew Bar and try my healthy drinks and food items!

“When Melissa gave me the 8 week plan, I did not know what to think. Then I realized that I just needed to work on one thing a week. It was very doable! Yes, some of the things were hard but I just needed to focus on one thing. I wasn't sure if I could do it, but guess what? I did it! I started this journey so I could get the weight off for a couple hernia repairs. I started on Oct. 2, 2019 and as of Feb 27th I have lost 43 lbs. I am very Excited!”

- Sharon Melior

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Table of Contents 10. MELFIT STRAWBERRY SPINACH SALAD Try this salad for lunch or any occasion. It’s a crowdpleaser.

12. CLEAN UP YOUR DAILY ROUTINE Learn how planning and organizing can clean up your daily routine.

28. SUCCESS STORIES 12

An inspiring story about Emily Penberthy’s 40pound weight loss and how she finally got out of the way of her excuses.

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Inspiring People Inspiring entrepreneur Sarah Birnel talks about her book Something Better Brewing and how her struggles made her who she is today.

featured in this issue 28

Spring Cleaning Series………………….12 Success Stories………………………….28 Recipes…………………………….……10 Inspiring People…………………………31 Ask The Professional….…………..……35 5

Healthy Times

health

fitness

lifestyle

Creator/ Designer/ Editor Melissa Valdovinos melfitcoaching@gmail.com Digital Media Creator/ Marketing Josh Melior joshmelfit@gmail.com Cover Photographer Kibbee Walton Artisan Portrait Lead Writer Coach Mel Contributors Melissa Valdovinos Josh Melior Emily Penberthy Sarah Birnel Kibbee Walton

@melfitchoaching melfitcoachingllc

The information provided in this magazine is for educational purposes only, and does not substitute for professional medical advice. Information in MelFit Healthy Times is copyrighted and must not be reprinted, duplicated, or used without permission. Copyright © 2022

letter from our team We are so excited to launch Melfit Healthy Times to our online and local community.

We will be publishing our magazine seasonally. Our promise to our readers is to connect, inspire, and motivate you. We hope this edition brings you value and leaves you feeling empowered.

Cheers to your Health Melissa Valdovinos Josh Melior

on the cover Pictured on our cover is Coach Mel the creator of MelFit Cover Photographer Kibbee Walton www.artisanportrait.com

Melissa Valdovinos was born and raised in beautiful Coeur d’Alene, Idaho. She has been a thriving entrepreneur since the age of 27. She has owned many businesses; including multiple coffee shops, clothing boutiques, and a catering company. She owns her own property management company and is always seeking new land development opportunities.

Melissa is married to her husband Iggy and has two stepdaughters, Marissa and Talia. Between the two girls they have four Grandchildren. Melissa’s dog Oscar is also considered a part of the family and a great running partner.

Melissa started Metamorphosis Personal Training Studio many years ago in Post Falls, Idaho. The original studio was in the garage of a friends' house. After three years, she moved into her Spokane Street studio and quickly built a large clientele. She is known for her work ethic and ability to connect with her clients on a personal level.

Melissa is a Certi ed Personal Trainer, Nutrition Coach, Chef, Food Prep/Food Shopping Expert, Marathon Coach, and Life Coach. Her success stories include many clients who have lost over 100 pounds in less than a year. She has worked with clients who were bulimic, anorexic, and morbidly obese. She is helping clients who have lost hope and have been told to have Gastric Bypass Surgery. She is currently working with a client who was almost 600 pounds and they just hit their rst 100 pound weight loss goal. Melissa prides herself on reversing Type 2 Diabetes, high cholesterol, high blood pressure, and most auto immune diseases. She also works with Athletes and just launched her rst 6 Week Shred Program for advanced clients.

Melissa has hosted many monthly food prep classes in her kitchen, further ensuring that her clients reach their goals. She feels strongly about teaching her clients that it all “starts” with food. Teaching people to how to cook Whole Foods and prepare for the week ahead is the key to her clients longterm success. She gives each client the tools they need to lose and maintain their weight loss forever. As a business woman, she gives you the cost breakdown of her meals. Her meals range from $2.50-$3.50 per meal. She will prove to you that eating healthy does not cost more than eating processed foods.

Melissa’s many notable physical achievements include the completion of several 1/2 and full marathons and later becoming a Marathon Coach. She is an avid road biker and has completed the Coeur d’Fondo, a 90-mile bike race in her home town. She has a “stay ready” approach to life. She has maintained her impressive weight loss for almost 20 years. She was formerly a size 15 and now maintains a size 3. With over 20 years of experience as a health and tness Coach, she can’t wait to share her vast expertise on all things health, tness, and nutrition with you.

About Us

Josh Melior was born and raised in North Idaho. Josh graduated from Post Falls High School in 2016. From there, he went on to attend and graduate from Duke University, receiving his degree in digital media and marketing. Josh was fortunate to gain advanced knowledge of each of the eight most important digital marketing domains, from the industries most recognized experts. Josh’s expertise includes videography, photo/video editing, website design, and search engine optimization. Josh prides himself on being a social media expert and enjoys helping his clients with advanced digital marketing.

Josh Melior collaborated with tness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital tness industry.

When Josh is not busy working on MelFit, he enjoys watching sports, including the Seattle Seahawks, the Los Angeles Lakers, and the Spokane Chiefs, a local hockey team.

Josh’s mission and passion are to empower, build, and create epic content for “Mel t” and you.

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MelFit Strawberry Spinach Salad Serves: 6 Ingredients: For the dressing: 3/4 cup olive oil 2 tbsp balsamic vinegar 2-3 drops of liquid stevia 1 tablespoon finely minced onion 1/4 teaspoon kosher salt 1/4 tsp black pepper For the salad: 1 large bag spinach or power greens 2 cups sliced strawberries 1 cup walnuts or pecans chopped

Instructions: 1. Combine all the ingredients for the dressing in a small bowl and set aside.

2. In a large bowl, toss together the spinach, strawberries, and pecans.

3. Top with the dressing right before serving.

If meal prepping, divide into 6 containers and pour dressing into individual cups on the side.

Note: This salad pairs nicely with my MelFit Anti-In ammatory Chicken.

Also please try my MelFit Raspberry Vinaigrette dressing.

Nutritional information: Calories: 136 Carbs: 6.3 g Fat: 11.3 g Protein: 2.5

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www.whitehousegrill.com

MelFit Spring Cleaning Series: Part 1 Written By Coach Mel CLEAN UP YOUR DAILY ROUTINE! What do you think of when someone mentions Spring cleaning? For most of you it’s an instant trigger to get out all your cleaning supplies and start scrubbing. Although I think that Spring cleaning your house is important, what is more important is to Spring clean your daily routine.

If you want to change something in your life you have to change something that you do daily, or multiple things. Have you heard the phrase “everything you do starts in the morning?” Why is this so true? Here’s a scenario of a morning that could use a little Spring cleaning. Your alarm goes off and you hit the snooze button. The snooze button goes off and you hit snooze again. The next thing you know you have had the worst interrupted sleep with and hour of snoozes. From here you jump out of bed and before your feet hit the oor you are already late. You quickly grab a coffee full of a sugary creamer and head to the shower.

You haven’t set your clothes out, so you have no idea what you are wearing. You are looking for a certain pair of pants, but you can’t nd them because you’re behind on your laundry. You manage to grab a hideous out t and head out the door. You get to work and your whole day starts with excuses. You tell your boss your alarm didn’t go off and he/she rolls his eyes because he’s heard this excuse from you one too many times. Your stomach starts growling around 10:00 a.m. and you realize you have even haven’t eaten breakfast and you didn’t pack your lunch. You starve until noon and then rush out to grab an unhealthy lunch nearby. You are tired all day because your sleep was interrupted and you haven’t had enough food.

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You have every intention of working out after work, but you didn’t have time to pack your clothes to go to the gym and you are so tired all you can think about is plopping down on the couch after work. Tuesday comes and it looks like an episode of Groundhog’s Day all over again. You step back and realize you have been doing this for years. You are frustrated and can’t gure out why you can’t create better habits and get out of this cycle of chaos and poor time management.

Organization 101: I am here to help! Do you remember when you were little and your Mom would tell you to set your clothes out? Well, guess what? She was so spot on with trying to instill this habit into us.

Had we listened, maybe we would have grown into super organized adults. When I was 27 I started my own drive-through coffee stand. I went from managing restaurants at night, to getting up at 4:30 a.m. I felt like I was getting up in the middle of the night. I complained to my husband every day that I was always tired. He told me one day to go to bed earlier. What? How rude! I thought that was a dumb idea, but could it be that simple? The answer is yes! It is that simple. It’s simple math. Figure out how many hours you want to sleep and go to bed at that time. It worked so well I have been doing this for 20 years now. If someone ever says they don’t have the time it’s so not true! We all have time! I also had all these fun tricks that didn’t work, like putting my phone across the room or in the kitchen. These things only make you more tired. I succumbed to my urge to press the snooze button and I just got up when the alarm went off. I can’t believe that something so simple seemed so hard at rst. To this day I never press the snooze button. I am more rested and my days are so much better.

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So you’ve mastered the snooze button, but what about breakfast, coffee, lunch, and my workout?

That has been a “process,” but here are some things I do to make my mornings ow better.

1. Plan your out t the night before, even if you work from home. The worst habit you can get into is not getting ready. You are way more productive if you actually get out of your pajamas.

2. Prep your food on Sunday for the week and grab and go each morning! When you get off work you won’t have to hit the store or wonder what you are going to cook. The question “what’s for dinner,” has not been asked in my house for 20 years. My dishwasher is full of coffee cups and food prep containers. Have you ever wondered why Steve Jobs wore blue jeans and a black t-shirt every day? K.I.S.S. Keep it simple stupid, don't worry I am not saying that you are stupid, as this is just a phrase. If Steve Jobs didn’t have to think about what to wear each day, imagine the work he could get done. This applies to all areas of your life. The simpler you make it, the smoother things will go.

3. Schedule your workouts for the week. I encourage my clients to set a timer for 15 minutes before go time. As soon as the timer goes off your mind will start to automatically switch over to sending signals that you need to get dressed and workout. The signals similar to this started in grade school. You knew when the bell rang it was time to sit down and get ready for class.

After a while, it will become automatic.

4. I always encourage my clients to make my Mel t Green Smoothie in the morning. I published the recipe in my last Winter issue. You can also download the Mel t APP for a 7-day free trial and get the recipe. For $1.00 a day I keep the Dr. away. It’s a great meal replacement shake that provides an adequate amount of healthy fats, protein, and carbs that won’t leave you with a grumbling stomach at 10:00 a.m.

5. Coffee: Well that’s simple! We can set coffee pots to make coffee while we sleep! We can cruise through a coffee stand or use a home machine like I do and have a gourmet coffee in seconds! If you want to save a little coin, I would recommend a Nespresso machine with a Breville frother. It’s the highlight of my morning. I work from home, so this is perfect! The coffee is super quality and the Breville frother heats up your milk to 160 degrees F. Here is a fun recipe for anyone at home that has an espresso machine and frother! This drink is also sold at The Brew Bar in Post Falls at 220 N. Spokane Street (formerly Leopard Latte’s).

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MelFit Mexican Collagen Mocha Serves: 1 Add 2 shots of espresso if desired Ingredients: 1 serving Chocolate Collagen Powder ( I prefer SR Collagen found on Amazon) Cinnamon to taste Chili Powder to taste (less is best to start) Choice of dairy-free milk ( I prefer hemp milk because of the protein and creaminess) Serve iced or hot

Instructions: Hot: 1. Place all ingredients except milk in a large mug.

2. Add espresso shots if you prefer.

3. Froth milk and pour in a mug.

Stir well with a small whisk.

4. Top with additional cinnamon and cayenne if you prefer.

Cold: 1. Place all ingredients except milk in a small glass bowl.

2. Add a little hot water and whisk well.

3. Fill your tall glass 1/2 way with ice.

4. Pour mixture into the glass and stir well.

5. Add espresso shots if you prefer.

6. Add more milk until the glass is lled and stir.

7. Top with additional cinnamon and cayenne if you prefer.

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MelFit Mexican Collagen Mocha

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MelFit Spring Cleaning Series: Part 2 Written By Coach Mel Pantry Clean Out!!!!

This should be fun! Did you know that things expire? Just joking, but seriously I have been to some people’s houses that have things that belonged to their parents. Food doesn’t last that long and if it does it surely can’t be good for you. How does one even attempt to clean the pantry and start stocking it with Whole Foods?

Here we go!

First of all, don’t feel bad throwing out things that are out of date. Do you want to get sick? We should all be buying less anyway. Look what happened with the great toilet paper shortage of 2020!

Step 1: Throw away all expired food. No instructions are necessary.

Step 2: Throw or give away all food that is processed. There is no need to have these things lingering around the house, keeping you further away from your goals. “But what about my kids and spouse?” Do you want to kill them too? And have your children be overweight adults? Bye! It has to go. B…….b……..b…………b…….but what? It will be ok I promise. Maybe you join Melfit and have 1 free day a week as we do. We go out and enjoy whatever we want and don’t bring anything off plan back into our nice clean, nonprocessed, nonchemical pantry.

Step 3: Invest in some organizational baskets, containers, and jars. No need to spend a ton of money. I got some baskets from the dollar store and use jars for things. I did splurge on a set of those clear pop-up containers and don’t regret that. If you can’t see things you forget about them. If your spouse can’t bend down and see anything in the fridge he/she certainly won’t find anything in the pantry if it is not organized.

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Step 4: Buy in bulk. I love buying in bulk! It saves money. Here are a few things I buy in bulk.

Coconut flour Almond flour Jasmine rice Nutritional yeast Gluten-Free Oats Nuts and seeds Quinoa Golden raisins Dried fruit Step 5: Keep your pantry stocked. Eating clean is forever. If you want to maintain the weight you lost, you have to continue eating the foods you ate that got you there. As soon as something gets low add it to your list. Pilgrims Market in Coeur’d Alene is a great place to buy in bulk if you’re local.

Since we are talking all things pantry, here’s a fun recipe that can be made with a few healthy pantry items. See the next page for Melfit Muesli.

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MelFit Muesli Vegan Gluten-free Diary free

Prep time: 5 minutes Total time: 5 minutes Servings: 23 Serving size: 1/4 cup Ingredients: 1/4 cup unsweetened dried cranberries 1/4 cup dried apricots, chopped 1/3 cup dates, pitted and chopped 3 cups gluten-free oats 1 tsp cinnamon 1/8 tsp Himalayan sea salt 1/2 cup sliced almonds 1/2 cup chia seeds 1/3 cup unsweetened coconut flakes 1/2 cup pumpkin seeds 1/2 cup sunflower seeds 12 servings of Orgain Vegan Vanilla Protein Powder

Instructions: 1. Preheat oven to 325 degrees F. 2. Place nuts, seeds, and oats on a baking sheet lined with a silicone liner or parchment paper.

3. Toast to 10-15 minutes until lightly golden and aromatic.

4. Allow mixture to cool and add the remaining ingredients.

5. Place muesli in an airtight jar and store for up to 30 days.

How to eat Muesli: 1. Serve over Mel t Coconut Yogurt or your favorite nondiary yogurt.

2. Soak 1 serving of muesli overnight with 1 cup of nondairy milk of your choice; I prefer hemp milk.

3. Serve warm by adding 1 cup of nondairy milk and heating in a small saucepan over medium heat for 5-7 minutes or until softened.

Nutritional information: Calories: 211 Carbs: 25.1 g Fat: 8.7 g Protein: 15.3 g

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MelFit Spring Cleaning Series: Part 3 Written By Coach Mel Clean Up Your Mindset!!!!!

Are you in a funk? Join the club of people who have been in a rut for a couple of years now. Thanks, Vid, Rona, or whatever name you are calling this virus. Well by now it’s apparent that this isn’t going away, so allow me to share something I did to get my “arse” out of bed in the morning when I was in a funk years ago.

I started with this thought when the alarm went off……………1,2,3, this is the new me, and I got up immediately. The next day I said the same thing, 1,2,3, this is the new me, and then the next, and the next day after that. This is how it started. After I was able to do that for three weeks I changed the language a little to this…….1,2,3, THIS IS ME! I know this sounds silly, but I dare you to try it. I know many of my clients reading this will tell you that I preach this all the time, and it really works. It does take time to create a habit, but it is not impossible. We are all not born with motivation, we create motivation through daily habits. When we see results, that is what keeps us going. The problem with most people is that they don’t try long enough to see whether something will work for them or not.

What have you got to lose besides the major funk that you are in? I would recommend getting a journal and documenting your thoughts each day. It is amazing to look back on your old self after a month or two of saying 1,2,3, THIS IS ME! This is who you were meant to be. We were not meant to be a society of overmedicated, unmotivated, overweight people. We need to be physically AND mentally healthy.

Bipolar disease runs in my family and I am very aware that I could develop this mental illness if I don’t stay on top of things. I try to stay positive each day and help others stay positive as well. Mental illness is ugly and dark and I don’t want to see any of my Mel t Army go down the path of self-destruction. I got you! Listen to my advice! Try it! Day 1 is horrible, but I promise you that there will be a dozen reasons to wake up after you develop this habit.

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12 Tips To Help Clean Up Your Mindset

Get up early and use my 1,2,3 method.

Get 30 minutes of daily exercise.

Don’t look at your phone until you have taken care of your morning tasks such as coffee, exercise, breakfast, and getting kids ready.

Get outside every day and get some sunlight.

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Drink 1/2 your body weight (or goal weight) in ounces of water.

Set daily goals and journal.

Limit processed foods.

Limit alcohol to once a week.

Limit screen time at night so your sleep is not disrupted and don’t sleep with your phone in your room.

Limit caffeine to once daily.

Up your veggie intake by trying to include veggies in at least your 3 main meals.

Read at night (studies show readers live longer and fall asleep faster).

Coach Mel and Her Grandson Xavier -----------------------------------------------------------------For more information about mental illness in my family and how I cope with it, please e-mail me at mel tcoaching@gmail.com. I am more than willing to have the conversation that most people are embarrassed to have. If I can help in any way, please reach out to me and just know are not alone. #mel tarmystrong

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Review of 3 Day Detox: I did the 3 day detox right after Christmas.. I felt like crap my face was broke out and just needed to do something to reset and prepare going into the 6wk shred.

I loved all the food, even my husband was raving about it and my 9yr old daughter split my morning smoothie with me (she loves mel’s smoothies).

Personally it was the perfect amount of food. I did want a snack but out of habit not hunger.

I lost exactly 1lb each day probably could have been more if I did a workout during the 3 days and I felt so much better and my acne started clearing up.

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MelFit Anti-Inflammatory Chicken Serves: 4 Marinate: In a large bowl combine the following ingredients: 4 organic chicken breasts or chicken of your choice 2 tablespoons of olive oil 2-4 garlic cloves diced up (Depending on preference) 3 tablespoons turmeric 4-5 inches of ginger root. Use any type of fine grater.

Juice of 1 whole lemon 2 tsp. Salt 2 tsp. Pepper Marinate all ingredients in a large ziplock baggie or glass container for 1 hour or up to 24 hours for best results.

Cooking Instructions: Air fryer method: Cook at the highest temperature for 20 minutes, ipping halfway. Chicken is done when the internal temperature reached 165 degrees F. Add more time if the chicken is still pink in the center.

Oven method: Bake chicken on a cookie sheet lined with a silicone mat or parchment paper at 375 degrees F. Bake for 10 minutes and then ip.

Check after 20 minutes. Add more time if the chicken is still pink or hasn’t reached an internal temperature of 165 degrees F. BBQ: Cook on medium-high for 10 minutes and then ip. Check after 20 minutes. Add more time if the chicken is still pink in the center or hasn’t reached a temperature of 165 degrees F. Nutritional information: Calories: 186 (1 breast) Carbs: 1.3 g Fat: 8.8 g Protein: 27.5 g

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MelFit Ant-Inflammatory Chicken

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MelFit Raspberry Vinaigrette Prep time: 5 minutes Servings: 12 Ingredients: 1/2 cup olive oil 2 Tbs balsamic vinegar (white or pear if you have it) 1/2 cup of water or more for thinning 1 cup fresh raspberries 1 tsp garlic powder 1/8 tsp Himalayan sea salt 1/8 tsp cracked black pepper 1/2 tsp cinnamon A few drops of stevia to taste 2 Tbs fresh lemon

Instructions: 1. Place all ingredients “except” the water in a high powdered blender or immersion blender.

2. Blend until smooth and start by adding 1/2 cup of water. Add more to reach desired consistency.

3. Pour in a jar or individual 2-ounce food prep containers.

4. Serve chilled. If you have time to chill the dressing it will taste better and be thicker.

Enjoy!

Nutritional information: Calories: 87 Carbs: 1.1 g Fat: 9.1 g Protein: 0.1 g

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Success Story

“I lost about 28 lbs during my first 12-week boot camp. ”

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I had a lot of excuses for not getting in shape...not enough time or money. And honestly, when you have no energy and extra weight on your body, the last thing you want to do is sign up for a program where you have to exercise. I finally convinced myself that I needed to do something when I realized how unhappy I was. I spent my days in loose scrubs at work and would cry on the weekends when I would scour my closet for something to wear that would cover up my body fat. Shorts and tank tops did not exist in my closet. In the summer I would wear long pants and a shirt with the longest short sleeves I could find.

My turning point was when I graduated with my Master's degree this summer and received some gift money from my family. I went online and bought about $300 in clothes. I ended up returning them all because they did not fit. I thought about shopping on another site but had recently talked with coach Mel about her 12-week boot camp. My excuse to her...I don't have the money. That was before I had returned all my clothes. I now had $300 at my disposal. My excuse now had holes. As much as I wanted a new wardrobe, I questioned why I was spending money on clothes to cover up my body when I could change my body and feel comfortable in my clothes again. I signed up the day after I got my refund. Six months ago I was 201 lbs, had little energy, has rosacea and GI issues, and was highly irritable. Keto did not work. Starvation did not work. With a lot of extra body weight, the first few weeks of the Melfit 25 workouts were tough but I pushed myself. It's a powerful feeling to feel stronger with each workout. Muscle soreness gave me pride! Meal prep was a game changer! The question I hated to hear was "what's for dinner?" and realizing I forgot to get the meat out to thaw. I love to cook but convenience food became my go-to, especially after working all day. With 2 kids under 5, I had to have something everyone would eat. I prepped extra portions of Melfit food for my whole family. They loved the meals and it cut down significantly on my time in the kitchen.

Is Melfit challenging? Yes. Were there times I wanted to quit? Yes. Did I have support the whole time? Yes. Melissa is a genuine person who truly cares about the success of her clients! I looked forward to her weekly messages of encouragement after check-ins.

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I lost about 28 lbs during my first 12week boot camp. When I finished I realized that I craved the fit life, so I did another 12 weeks round. I weighed in today after I finished my last week and I've lost 40 lbs since I started Melfit 6 months ago! Coach Mel's body scanner revealed I have lost 36 lbs of body fat! Do you know what I did last week? I cleaned my closet. I took bags of clothes to the thrift store and I went shopping at a specialty boutique where I bought everything I tried on!

What I love most about Melfit, is the delicious food (breakfast, lunch, dinner, snack, and dessert every day), the 25minute workouts (=more time with family), the accountability and support from coach Mel and the Melfit army. I love the convenience of accessing it all on an app and doing everything at home.

The improvement in my health and immune system (rosacea has improved, GI issues are gone, fewer illnesses), the closet full of clothes that fit, the boost in confidence and mood, and the feeling of accomplishment and pride while setting a good example for my kids! How much is that all worth to you? I would join Melfit a million times over, and I only regret that I didn't start sooner. Fellow Melfit boot campers said it best, "you give people life!" Thanks, Coach Mel!

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Inspiring People

Melissa: Tell us who is Sarah Birnel?

I am an EX drug addict, convict, and currently a serial entrepreneur who was raised in Spokane Washington, and living in Cda Idaho.

Sarah: I am an EX drug addict, convict, and currently a serial entrepreneur who was raised in Spokane Washington, and living in Cda Idaho. I have opened 11 coffee stands and counting. Most recently I opened Fresh and Foraged, a salad restaurant in Spokane Washington. I love to do and try new things and am always looking for the next opportunity for growth both personally and financially.

Melissa: What is your why?

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Document Title

Sarah: Freedom and opportunity! I don’t want to be a statistic. A victim mentality will keep you losing in life. I believe in personal responsibility and taking your life into your own hands.

And I love to coach people on how to make that a reality for themselves!

Melissa: What age were you when you opened your first coffee shop and how old are you now?

Sarah: I was 24 years old and I am 39 now.

Melissa: What did your childhood teach you about your future?

Sarah: No matter what you go through, you are the creator of your life and future. You truly reap what you sew.

Melissa: You wrote a book called Something Better Brewing; what was this book about and what do you hope to leave readers with?

Sarah: The book is about my life and all of the obstacles I had to overcome. Whether it be unfortunate circumstances or mistakes I made, I was the one left with me at the end of the day. I hope to inspire change in some and motivate others! If I can do, it surely you can.

Melissa: In your book, you stated that many of us live in a 10-foot cell of limiting beliefs; how did you get past this and what advice can you give to others that don’t think they can do something?

Sarah: I don’t think I am completely past this! There are things I want to do and haven’t started because I am scared still. Scared of what people might think or the fear of looking dumb. I am working towards those things daily and practice dreaming bigger. Vision boards are great for this, also reading others’ stories ( like my book) helps you realize we are all normal people who just try when others won’t. Believing is the first step, action is the next.

Melissa: How has personal responsibility changed your life?

Sarah: Try saying this out loud… everything is my fault and mean it. There, now you can do something about it!

Being a victim will keep you trapped (Inspired by Tom Bilyue).

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Melissa: You talk about writing your own story and speaking your goals into existence. Tell me why you feel this is better than say, doing things and not talking about them until they have come to fruition.

Sarah: For me, speaking my dreams out loud holds me accountable to some degree. I don’t want to be the person that says they are going to do things they don’t. I decided that the last time I was in prison. I want to be the person who walks the talk. So I talk it and I feel pressure to walk it. It’s not for the faint of heart! People will be negative towards you, but I use it as fuel. I love proving people wrong! So far I have every time.

Melissa: I always say it’s when they’re not talking about you that you should worry. What happened to you in the past where someone was hoping that negative press would ruin you and you turned it into a positive?

Sarah: Too many times to count! I learned early on in life to use the press to your benefit.

Controversy can be your friend. If you are open and honest no one can dig anything up because it’s all out in the open.

Melissa: How has health and fitness changed your life?

Sarah: So this is something I wish I would have documented in real-time. The amount of mental and emotional strength that lifting weights and figuring out my body has given me is beyond anything else I have ever done. Staying fit and healthy is essential for the life I live. You must have endless energy and stamina. My health is #1.

Melissa: Where do you see Sarah in 10 years?

Sarah: This question always gets me because I don’t want to know! The unknown keeps me interested. I know for sure I want to be running a program teaching incarcerated individuals how to become entrepreneurs. I want to reduce the recidivism rate and get people out of the system. I want to teach people how to experience TRUE freedom.

-----------------------------------------------------------------Sarah’s book Something Better Brewing is available in paperback or Kindle on Amazon and Barnes and Noble online. If you are in Spokane drop by Sarah’s newest restaurant Fresh and Foraged and her Black Sheep and Blissful Blends coffee stands.

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Ask The Professional

Dental Health Written by Emily Penberthy

“How do you eat an elephant? One bite at a time”…just remember that elephant also impacts your oral health! ”

Photo Credit: Kibbee Walton Artisan Portrait

WHAT YOU MAY NOT KNOW ABOUT YOUR DENTAL AND OVERALL HEALTH Dentistry is not just about teeth anymore.

We know that our mouth is connected to the rest of our body, but what you may not know is that our systemic health and oral health can greatly impact one another.

Research studies continue to point to a link between poor oral health and conditions such as heart disease, uncontrolled diabetes, cancer, Alzheimer’s, and pregnancy complications, just to name a few.[1,2,3] Periodontal disease, oral cancer, and dental cavities are some of the oral conditions that can arise with poor systemic health.

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The scary part is sometimes these dental conditions have few symptoms or no symptoms at all.

Your dental professional can help to identify possible links between your medical history and your oral health and help you develop a plan to reduce your risk factors.

How does inflammation affect my mouth?

One of the common denominators between these systemic and oral conditions is inflammation.

Inflammation and bacteria can travel from one area of your body via your blood system to any other part of your body. Two common inflammatory diseases we see in the oral cavity are gingivitis and periodontal disease. Gingivitis is a reversible disease that causes inflammation of the structures that surround and support your teeth. You may notice bleeding when you brush or floss, and sensitive and/or swollen gums[4]. If left untreated, gingivitis can lead to irreversible periodontal disease. The symptoms of periodontal disease can be much more serious and can include bleeding and painful gums, bad breath, sensitive teeth, and loose teeth[4]. Even more scary is the stress that a chronic infection has on your systemic health. Your dental professional will likely recommend dental treatment in the office and a homecare routine that includes brushing and flossing to control your plaque levels. We may also talk to you about visiting your physician for an annual exam and reducing inflammation in your diet. A 2019 study showed that an antiinflammatory diet that eliminated processed foods and sugars, increased omega-3 fatty acids, increased fruit and vegetable consumption, reduced dairy, and focused on organic meat choices in moderation had an impact on reducing signs and symptoms of gingivitis[5].

What can I do to improve my dental health?

Similar to the health goals that coach Mel asks you to set at the beginning of her programs, asking yourself what you want both short and long term for your oral health may help you nd a dental routine that works for you. Maybe you want to be cavity-free at your next 6-month check-up?

Think of steps that you can take to get there- eliminating or reducing sugary and acidic foods, brushing 2x/day, ossing daily, and/or adding uoride to your routine.

Steps to keep your oral and systemic health in check: • Visit your dentist every 3-6 months, depending on your oral health status.

• Schedule your annual physical with your physician to identify any systemic conditions.

• Perform good oral hygiene, including brushing 2x/day and ossing/water ossing/toothpick 1x/day.

• Adopt a healthy nutrition plan.

If you are unsure where to start, ask your dental professional for guidance. “How do you eat an elephant? One bite at a time”…just remember that elephant also impacts your oral health!

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References 1. Ashenfelter B. The oral systemic link between periodontal disease and systemic disease.

The Dental Assistant. 2021;July/August:10-13. Accessed January 18, 2022. https://web-pebscohost-com.ezproxy.library.ewu.edu/ehost/pdfviewer/pdfviewer? vid=1&sid=7d50a9a1-7ec5-4dd1-9858-d33dcec3e6ed%40redis 2. Momen-Heravi F, Babic, A, Tworoger, SS, et al. Periodontal disease, tooth loss and colorectal cancer risk: Results from the nurses’ health study. International Journal of Cancer. 2017;140:646-652. doi:10.1002/ijc.30486 3. Singharao SK, Harding A, Poole, S, Kesavalu, L, Crean, S. Porphyromonas gingivalis periodontal infection and its putative links to Alzheimer's disease. Mediators of In ammation. 2015;2015:1-10 http://dx.doi.org/10.1155/2015/137357 4. Tonetti MS, Greenwell H, Kornman KS. Staging and grading of periodontitis: Framework and proposal of a new classi cation and case de nition. J Clin Periodontol.

2018;45(Suppl 20):S149–S161. https://doi.org/10.1111/jcpe.12945 5. Woelber JP, Gärtner M, Breuninger L, et al. The in uence of an anti in ammatory diet on gingivitis. A randomized controlled trial. J Clin Periodontol. 2019;46:481–490. https:// doi.org/10.1111/jcpe.13094 Emily Penberthy, RDH, BSDH, MSDH, is the lead dental assisting instructor at North Idaho College Workforce Training Center. Emily received her Bachelor’s of Science in Dental Hygiene from Eastern Washington University in 2007 and her Master’s of Science in Dental Hygiene from Eastern Washington University in 2021. She has fourteen years combined experience as a dental hygiene instructor at the Dental Hygiene Department at Eastern Washington University and the Dental Hygiene Department at North Idaho College. She has worked fourteen years as a dental hygienist at River City Dentistry in Post Falls, ID. This article is not intended to diagnose or treat any medical or dental condition and does not replace individualized recommendations from a physician and/or dentist.

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