North Idaho Wellness Magazine November + December 2020

nov • dec

wellness 2020

n or t h idah o

fitness

•

health

•

beauty

•

nutrition

•

FA M I LY H E A L T H + W E L L N E S S I S S U E

balance

contents nov | 2020 | dec

6.

PEACEFUL HOLIDAYS with Healthy Connections

10.

MEET AMY WEARNE owner of AIM Nutrition

16.

MENTAL HEALTH in the Workplace

20.

Dining Healthy: LEAN KITCHEN

10.

22.

MAMMOGRAMS early detection does save lives!

8.

kara’s corner

38. kara’s korner

healthy living and whole food momma shares healthy ideas + recipes each issue!

22.

in every issue Health.......................................................................22 Fitness.......................................................................24 Beauty........................................................................26 Balance......................................................................28

28.

Nutrition...................................................................30 Wellness in Business................................................32

IS THERE A BETTER WAY TO COVER YOUR MOST VALUABLE ASSET? Advanced Benefits believes that your benefits package is a reflection of your care and compassion for employees. But even with the most well-intended and costly benefits package, the perceived value can get lost on your employees without a strategic attention to nuance and detail. Our proactive approach helps us unlock the hidden value of your current program without spending another dollar.

HOW EMPLOYEES FEEL ABOUT THEIR BENEFITS MATTERS.

IT'S TIME TO UNCOVER HIDDEN VALUE. Improving Business. Improving Lives. â„¢

208.664.3482 | WWW.TRUSTAB.COM INFO@TRUSTAB.COM EMPLOYEE BENEFITS

HR SUPPORT

CORPORATE WELLBEING

wellness

north idaho

fitness

•

health

•

beauty

•

nutrition

•

balance

PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com

FRESH. LOCAL. ORGANIC. Eat, Drink &

BE MERRY. Happy Holidays.

MARKETING DIRECTOR Jennifer Miller jennifer@niwellnessbar.com LEAD WRITER S. Michal Bennett IN-HOUSE PHOTOGRAPHER Eastin Johnson DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. CONTRIBUTORS S. Michal Bennett • Courtney Schwagler, RD Kara Hicks • Jennifer Miller • Marc Stewart Nicole Irwin • Michelle R. Cooper Dr. Lauri McBride • Dr. Ryan Bones

SOCIAL northidahowellnessmagazine northidahowellnessmagazine --------www.northidahowellness.com The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of your practitioner or health care provider. The opinions expressed here are not necessarily those of Lang Design LLC., or its affiliates. Information in North Idaho Wellness Magazine is copyrighted and must not be reprinted, duplicated, or transmitted without permission. Copyright © 2020.

letter from the team It’s been said that in order to change the world you must first go home and love your family.

This year, most of us have spent more time at home with our families than ever before.

As busy working moms, we know the struggle of work/life/home balance. There is nothing easy about it. It’s been a draining and scary year for us all. We hope that the Family Health and Wellness issue gives you peace in the now and hope for the future.

And reassurance that yes, we can do hard things. Though this holiday season may look a little different than years past, we hope you find happiness in the small joys and new traditions. We encourage you to take a peek at our Local Gift Guide and shop local as much as possible this season.

Our local businesses need you now more than ever.

Wishing you and your family the happiest of holidays!

cheers to your health, Monica + Jennifer

on the cover Pictured on our front cover is The Wearne Family!

Owners of AIM Nutrition Coaching and Wildland CrossFit ------------------Cover Photography by Brady Campbell www.bradycampbellphotography.com

Peaceful Holidays The Importance of Healthy Connections and Boundaries

Written by S. Michal Bennett

It’s “the holidays.” A time of giving, shopping, partying, eating, drinking, celebrating, remembering, longing, stressing, fighting, silence, loneliness, depression…we

fly

through

the

whirlwind of the season and look back in January unsure if we created true memories or just forgot ourselves in moments of personal indulgence, both positive and negative. This season, the insecurity and stress are even greater as we question the safety and health of traveling and gathering.

November and December were a magical time in my house when I was a kid. My mom loved to cook and bake and decorate.

Shopping for a tree, setting it up and covering it with ornaments was quite the event at our house, complete with homemade eggnog, chocolate truffles and caramel popcorn. For many years, the giving of gifts was treated as a learning experience: we learned the art of ceramics by making ornaments, gained the skill of crochet by making hot pads, and better understood the gift of time through giving coupons for fun activities together. I’m sure some of these creative ideas were the result of limited finances, but they changed my perspective from just getting stuff to a more holistic idea of giving and creating tangible memories together.

Since the beginning of my relationship with my husband, the communication with our families, emotional and physical proximity, and overall family dynamic have been a roller coaster. So, when we got married, we began crafting our own traditions, together and with friends. Still, at times, we acutely feel the loss of family connection in our deep human need for acceptance, relevance and affinity. But for the most part, we strive to take moments to pause, look around us and seek ways to connect on a variety of levels with the people who are in our lives or who could be experiencing the same longings as we are.

So, what does a healthy and well holiday season look like when it comes to relationships, whether familial, romantic, marital or platonic? While our circumstances and relationships

6 november • december 2020

are unique to us, there are a few things that all humans experience together and can approach in a fresh way. Here are some thoughts to ponder as you strive for healthier, more fulfilling interconnection during this possibly formidable holiday season.

Communication is a big deal in my home. My husband is one of those rare men who often expresses himself verbally and highly values talking through the decisions and issues we face together. Honesty and transparency are key in finances, action and time management (more on that later) any time, but particularly during the holidays. I have found that checking in on each other daily, even if it’s just to ask, “How are you doing right now, right here?” makes a world of difference in how alone or together we feel. Also, pausing for just a moment to send a “hi!” text to someone, whether extended family, a friend or even a co-worker, can make them feel seen and bring you a little closer to a true relationship. Finally, find time for family meetings and check-ins with the TV, phones and computers turned off. Make conversation over dinner about school, activities, jobs or friends. Map out conversations that define what the holidays and traditions mean to you and your family.

And remember to say, “I love you” and “I am grateful for you.”

“Expectations are some of the biggest threats to healthy, thriving relationships.”

Expectations are some of the biggest threats to healthy, thriving relationships. And this includes the expectations you put on yourself. Take a moment to unpack and examine your expectations when it comes to this time of year. Are they focused on you, your enjoyment and satisfaction, what you will receive?

Or are they taking into consideration what those around you may want, need, expect or desire? If you can find some middle ground between those two spaces, you will discover a peace and gratification you didn’t know existed. However, setting boundaries for yourself and in regards to others in your life can also build deeper relationships and give you the grace to say “no” and “yes” when they are most appropriate and life-giving.

That brings us to time. I always feel that there is never enough time in my days for all the tasks on my to-do list. But tasking is a killer of healthy communication and expressing love. I have a reminder in my phone a couple times a day: “Take a breath.”

This allows me to return to intentionality, to turn to someone and give them a hug, to remember to see and listen. So, take a breath. Who did you forget to care for today in your busyness?

During the holidays, we also tend to give ourselves more leeway to indulge, particularly when it comes to food, sugar and alcohol. It is scientifically proven that the health of our gut northidahowellness.com 7

Activities + Tips for Holiday Connection: ----------------------------------------------------------------• Go sledding on Boyd Street in Coeur d’Alene.

When it snows, the city and neighborhood block off the hill between 9th and 11th Streets, creating a winter fun spot for the whole family.

• Snowshoe or fat bike at Farragut Park.

Trail Maniacs grooms these trails and hosts a winter triathlon each year for those willing to brave the elements.

• Learn a family holiday recipe from a parent or grandparent and/or teach a family holiday recipe to a kid or grandkid.

• Take a ride to see the house light shows and decorations.

• Watch a holiday movie pick that your grandparents would have watched, your parents would have watched, you watched growing up and your kids want to watch now.

• Find and cut your tree together.

• Put together a music playlist for your tree-decorating family party that you can sing along to and dance to.

• Forage together for fresh greenery and dried foliage to naturally decorate your home.

• Make ornaments together, whether edible (cookies, popcorn strings) or non-edible.

• Craft and decorate ceramics through Emerge CDA or Hands to Art. Cut out wood or vinyl through Gizmo CDA. • Take a holiday painting class with artists like Jeff Weir.

• Jump in the lake together for a cause on New Year’s Day. 8 november • december 2020

is directly related to the health of our brain and emotional balance. Let me encourage you to pace yourself. Perhaps you teach yourself how to make from scratch that pie, cookie, candy or drink that you typically would buy. Then you can better control the amount of sugar you consume, and the process often generates an intentionality that helps you savor each bite or sip more thoughtfully. Sharing can also fan the flame of gratitude and encourage moderation.

My last thought is to simply love each other. There is a lot of focus on our differences right now in our culture and country, but we are all human. If we can stop to listen, have the confidence to ask, and respond to others from our hearts and not our heads or “camps”, then maybe we will make it through the 2020 holidays with profound, long-lasting memories, rather than stressful, persistent regrets.

Here’s to a season of staying true to you, true to others and true to the things that make us ALL unique as well as the same.

10 november • december 2020

amy wearne getting to know

and family!

Tell us about your family!

My name is Amy, actually, Amelia (which I wish everyone called me) and I am the head coach and founder of AIM Nutrition Coaching, a remote nutrition coaching company, as well as the owner of a local CrossFit gym called Wildland CrossFit. My husband, Justin, has worked for the Coeur d’ Alene Fire Department for almost 14 years and has been the Engineer at Station 1 for the last 4 years. He, of course, is a huge help with running both our businesses, taking care of all behind-the-scenes work that is thrown his way. We have two little humans that keep us on our toes and fill us with pride. Brooks, our son, is 9-years-old and attends Dalton Elementary as a 3rd grader. Isla, our daughter, is 6-years-old, a 1st grader at Dalton, and has enough flare to light up a room. Every one of us has a love for the sport of CrossFit, ranging from elite athlete (Amy), stay fit, healthy, and avoid the dad-bod (Justin), get strong for baseball and basketball (Brooks), all the way down to Isla who races to beat the boys in her class. We love living in Dalton Gardens in our 1904 farmhouse that we’ve renovated over the last couple of years and are grateful that our kids get to attend the same schools that we ourselves grew up attending.

Owner of

AIM Nutrition &

Wildland Crossfit -----------Photos by

Brady Campbell

How do you prioritize wellness as a family, especially this last year?

Routine. For us, it’s all about routine and non-negotiables. What we’ve learned as parents and continue to work to ingrain in our children is the value of quality habits. There are a handful of actions in our day that help our household run like a well-oiled machine and it truly does stem from us as parents down. Setting a routine, no matter the circumstances allows everyone in the family to get what they need to help them feel healthy and happy. There are three main non-negotiables that we have in place as a family that allow us to lead a healthy life and that offer us a routine. Daily exercise, meals at the dinner table, and delegated work/ chore time are our three. Granted, exercise looks different for each one of us, sometimes we choose to eat out versus in, and some days or weeks there is more work to be done than others, giving each of these things our time and energy allows all of us to feel accomplished and happy at the day’s end. Whether it was during quarantine or now with the kids back in school full-time, these non-negotiables don’t change; they just adjust to fit our schedules.

northidahowellness.com 11

What values are you hoping to instill in your kiddos?

We tell our kids two main things whenever they’re heading into a sporting event or day of school. It’s all about effort and attitude. When we look at the characteristics of a good friend, teammate, student, athlete, employee, or citizen to us, the effort that you’re putting into your actions and the attitude you’re walking around with is going to create the life you live. We feel like those two things are all-encompassing because it takes effort to lead a healthy lifestyle, be good at your job, sport, and relationship and the more effort you’re willing to put in the better the outcome will typically be. As for attitude, well we’ve all dealt with someone who has a poor attitude and aren’t above having one ourselves at times. Our hope is to continually remind our kiddos that everyone has an off day but how we approach circumstances in life is half the battle.

How do you balance it all?

I think it’s important to appreciate that we’re not the only busy family. Recognizing that most families are doing the daily hustle helps us stay grounded and appreciate that our days may be full but they’re full of things we love to do. Again, I’d say creating structure in our family’s day and protecting that structure and those non-negotiables help us not veer too far off course. What I do notice about our family is that we don’t allow ourselves to spend time on things that don’t serve a purpose. We also live by the ‘Work first, Play after’ motto which helps all of us enjoy our downtime as a family more.

Favorite activity to do as a family?

Anything that is deemed ‘downtime’. For us, we spent a ton of time on our family surf boat this summer and tried to get in as many camping adventures as possible. Truly, we find joy in the simple things like eating a great meal and an even better dessert together as well as piling on the couch for a good movie night, Brooks’ famous popcorn in hand. We are big travelers and try to take at least one big trip a year, getting away from our own lifestyle, and experiencing the lifestyle and culture of others around us.

Favorite family meal?

I think every one of us would argue something different!

It’s not uncommon, actually, it’s more common than not, for me to make a meal where the kids and Justin’s plate look different than mine. Pulled pork sandwiches, tacos, 12 november • december 2020

brooks + isla 1) Describe your idea of a great family day.

Isla: Probably go on a picnic or if it was warm out go to the big pool where we use our passes and there is the big slide (the Kroc). I would also want to plant stuff with my family...and make the house nice (haha).

Brooks: Going to Mexico and have special drinks and watch them make them and play in the pool at our house.

2) What’s your favorite snack?

Brooks: I don’t know, I like a lot! Crackers with cheese and salami, chocolate rice cakes, smoothies, and my protein shakes.

Isla: A caramel rice cake and a banana and a bar.

3) What do you hope to be when you grow up?

Isla: A baby delivery person!

(Aka a midwife, nurse or doctor) Brooks: A fireman, I feel like that would be a fun job.

meatball subs, pizza, gyros, you name it, we love it all.

However, if you asked each one of us what our favorite meal is, Isla would say a cheeseburger, Brooks would say fried rice, Justin would say spaghetti, and I would say a gyro salad. Luckily, we have countless days to enjoy all the meals we love.

Most important factors in raising a healthy family

Boundaries, routine, love for ourselves, and high expectations. We must set boundaries to protect our non-negotiables, remembering that in order to maintain balance those things need to be present every day.

Routine leads to consistency and humans flourish from consistency. Whether it’s consistency in our nutrition, exercise, or being present for the people we love, the more consistent we are the more people can trust us, and the more we can trust ourselves. Self-love is key because it helps us maintain balance. If we give too much away we are left with too little to make ourselves truly happy. Selflove is not selfish, it’s necessary for a healthy lifestyle.

Lastly, what we expect from ourselves and our children is what they’ll rise to. Set the bar high, ask for effort, and a good attitude (from ourselves and our children) and we’ll all rise to the occasion.

The ONLY fully equipped PRIVATE PILATES STUDIO in downtown CDA! Private Reformer Sessions Duet Reformer Sessions Pilates Mat Classes

Advice to families looking to promote more health and wellness inside the home.

Look at yourself and the environment your family lives in first. Ask yourself if you are leading by example and setting your household up for success. Do you have quality foods on the counter for you and your family? Are you protecting things like family dinners, quality time, exercise, and self-care? Do you speak about yourself with love and kindness? Are you designating time for cooking at home versus eating out? Start there. The environment we create is going to dictate our success. Creating a space where healthy foods are easily accessible and processed foods are hard to find is huge. Adding structure into your family’s day helps with consistency and, in turn, the cementing of quality habits. Eat dinner at the dining room table. Turn off the TV during meals and ask for phones to be put away. These things may seem small but they build a foundation for a healthy lifestyle. Most importantly talk with your family openly about your goals for you personally and your family as a whole. Chat about habits that you think of when you think of a healthy lifestyle.

Chat about the opposite, what we see in what we’d consider an unhealthy lifestyle. These conversations can be the launching pad for change.

“A few well-designed movements, properly performed in a balanced sequence are worth hours of doing sloppy calisthenics or forced contortion” - Joseph Pilates

Check out our website: www.balancedpilatescenter.com/wellness for our Introductory Offers, Packages

&

Workshops.

208.819.2401 118 N. 7th St. | Suite 14-B | Coeur d’Alene northidahowellness.com 13

rnal

d Jou oo F s ’ y m A

orko ut : Pre W t s a f k a Bre F-25P) (60C-21 Ham tcher’s le F • g 1 Eg na • Bana Avoca do Muffin n e Bra d a m e m Ho r Creame Vanilla

os: ily Macr Total Da C-60F 135P-270

orko ut Post W Lunch: F-50P) (75C-13 Sala d Mexican d Pork • Pu lle o d a c a o v A • Sals • Rice s e o t a To m Snack: -10P) (45C-4F le isp App Honeycr e Dip Pie Spic Pu mpkin eal s t Oatm spber rie 1 Packe ries/Ra r e b w a Str PBFit • Dinner: F-40P) (35C-13 toes • Pota d Chicken ar Sala • Caes s n a e B Green : Dessert -5P) (35C-5F ream Whip C Fat Free e Cream rne d Ic u h C w Slo

COUNTING MACROS Learn more about counting macros with Amy at www.aimnutritioncoaching.com 14 november • december 2020

P RE MIE R HE A LT H PAR T N ER S. PR EM I E R SE R VI C ES.

Premier Health Partners is dedicated to help you look and feel your best!

We offer minimally invasive, non-surgical aesthetic treatments for your face and body.

CALL US TODAY! 208.274.4011

We b el i eve i n a sub t l e enhancemen t of your nat ural b eaut y and f aci al f eat ures t hat creat e a more Y OU TH F U L gl ow.

Wrinkle Relaxers | Dermal Fillers Chemical Peels | IPL Photofacial Laser Hair Removal | Microneedling Dermaplaning | Hydrojelly™ Mask Sclerotherapy | Hyperhidrosis

15% OFF ANY SERVICE FOR NEW CLIENTS 1 4 5 0 N o r t h w e s t B l v d | S u i t e 1 0 4 | C o e u r d ’A l e n e , I d a h o |

www.phphealth.org

HOLIDAY SHOP WITH US TODAY! Amazing, clean & effective skin care lines Cruelty free & non toxic ingredients Hand poured soy candles DIY candle pouring workshops Every day is a Holaday with us!

MENTION THIS AD for 10% OFF ANY ITEM or WORKSHOP

1109 E Sherman Ave | Coeur d' Alene

208.966.4371

SKINCARE | MAKEUP | BATH & BODY | CANDLES | BAGS & ACCESSORIES | EVENTS northidahowellness.com 15

Written by Courtney Schwagler, RD of Advanced Benefits

How resilient are you? Have you ever noticed that it

seems that some people have a superpower for bouncing back quickly when life hands them a truly difficult season, while others struggle with sweating the small stuff?

If you are feeling mentally exhausted (thanks a lot 2020) or can’t seem to find a reason for pep in your step, you’re not alone.

33% of Americans are living with extreme stress and 48% believe that their stress has increased over the past five years.

“33% of Americans are living with extreme stress and 48% believe that their stress has increased over the past five years.”

16 november • december 2020

Two things the majority of us have in common, reading this article, are...

• We all navigate these mental battles every day, with some days more exhausting than others; and • We are employed and report to a place of work on a regular cadence.

So what does point 2 have to do with mental health and resilience? Well, there is a unique and influential opportunity that business leaders possess given the average American spends one third of their life at work.

Before we jump into what an employer can do, I’d like to briefly share a personal story about the power of the mind.

In 2003, I was a freshman at Arizona State University, embarking on the incredible opportunity to further my education. I have always enjoyed academia, so to be at a university was exhilarating for me. What I did not anticipate was the life circumstance that was soon going to play out, taking over all logic and reason for the worse.

I was a pre med student, with a focus on nutrition and kinesiology. I was developing a deep understanding and appreciation that we all have the responsibility to be good stewards of our health. Heck, we only have one vehicle in this world, so why wouldn’t we treat it with the utmost respect?

Despite learning the science and reason of human body performance and the vital role nutrition plays in total wellbeing, I found myself slipping into the grips of anorexia. Defying all logic, my mind became obsessed with an insatiable hunger...to be thin. It was a train that I was not equipped to stop on my own. My “trials and tribulations” toolbox had not yet been equipped with the proper resources to course correct on my own. I needed

help, an intervention of my current state of mind.

For those of you who are, or have been, in a mental stronghold of your own, you understand that you need more than a pep talk in that moment.

Fast forward to 2020 and I have a few tricks up my sleeve to better navigate the seasons of life.

Today, the determined mind that nearly destroyed me years ago, is the same mind that continues to propel me across many Ironman finish lines. During an Ironman, you experience a microcosm of your mind being both a superhero and supervillain… gentle nudges to quit, overturned by resilience, silencing the temptation.

This conundrum fascinates me! One moment your mental game is strong, then it can be instantly compromised. But what if you possessed the tools to shorten the periods of time when you felt deflated?

Life is never without trials, but can we see the opportunities when facing those moments in time?

Enter a unique opportunity as a business owner, or leader to support mental resilience amongst your coworkers.

According to data supplied by the American Psychiatric Association, employees with unresolved depression experience a 35% reduction in productivity, contributing to a loss to the economy of $210.05 billion a year in absenteeism, reduced productivity and medical costs.

Working at a benefit consulting agency, I have the pleasure of partnering with local business owners that understand a mentally healthy workforce is good for business and humanity. Our community business leaders are stepping up to the plate and offering support in ways beyond the basic Employee Assistance Program (EAP) benefits.

Leaders can play a vital role in supporting their employees with building personal resilience, when they face life moments that are downright hard!

80% of employees treated for mental illness report improved levels of work effectiveness.

“80% of employees treated for mental illness report improved levels of work effectiveness.“

Curious what benefits are offered by other local businesses?

Here is a sneak peek to get your wheels turning: Enhanced EAP: contact with a local counselor to bring onsite or refer employees to • Financial Wellbeing: bring a financial advisor onsite to meet with employees • Leadership Coaching/Personal Development Training • Wellness Challenges: ideas include pay off a debt, practice an act of kindness, 5 minutes of meditation daily • Book Club: Once a quarter, read and review a book as a team. Looking for a suggestion? Check out “Oola - Find Balance in an Unbalanced World.”

Bottom Line- every trial is a chance to gather testimony that someone else is going to need to hear on their own journey. I’ve learned that trials are not a bad place to be, as we are primed to grow in those very moments.

The challenge to the individual, is to find opportunities in the trials. The challenge to the employer, is to provide the tools so the silver lining can be found.

Challenge accepted? northidahowellness.com 17

Meet Mark Fisher

Owner of Advanced Benefits

Tell us how you started Advanced Benefits Back in 1992 I relocated my family to Coeur d’Alene from “south of Boise”. I had a young family and seven years of experience doing insurance work. I did not know a soul in Coeur d’Alene, but knew I wanted the quality of life offered here to raise my family and I was confident that with enough grit I could build a new insurance practice here. Working out of my basement, I joined the Chamber of Commerce and started networking right away. A year later, through a mutual friend, I associated with another insurance agent transplant who had just relocated to Coeur d’Alene. The two of us started marketing health benefits to businesses. Times were interesting and ripe with opportunity. Healthcare was a hot topic in the 90’s was about to transform through the passing of Health Insurance Portability and Accountability Act (HIPAA) of 1996. We were eager get a foothold and dove in head first into the changing landscape. We were tapped as influencers in Boise helping some in the legislature with a task force charged with shaping the roll-out in Idaho. As our client base grew, so did our need for staff.

Then we needed more sales associates to amplify our presence. And it continues. With every new change in benefits and HR industry, we adapted and became regional experts to businesses. We developed programs of our own in the early 2000s and then we grew some more. We were innovators, helping employers find ways to save money and enhance their benefits. We offered direct customer service to employees to help them navigate arrant claims.

Tell us about your community partnership?

Community partnership is huge for us. We love the beauty of the reciprocal economics of being a locally owned business. We benefit from clients who value the same, so we give back. We give of our talent by being active in our associations, our time by participating in boards and committees, and treasure by supporting our very deserving non-profit friends in the community.

What’s next for advanced benefits?

We will continue to be on the cutting edge of improving business and improving lives by being innovative and finding solutions to the problems that our clients face in running their businesses.

18 november • december 2020

ADVANCED BENEFITS ---------------------------------------1299 W Riverstone Dr Ste 200 Coeur d’Alene, ID 83814 www.trustab.com | 208.664.3482

L OC A L LY OW N ED & OP E R AT E D F OR 3 7 Y EA RS

PEAK IS YOUR HEALTH & WELLNESS SOLUTION MUV Tribe Training Studio Les Mills Group Fitness Kids Club Indoor Basketball, Tennis, Racquetball + Pickle Ball Courts Pool, Sauna, Steam & Jacuzzi Hot Yoga, Pilates Reformer & Cycling Studios Group Fitness • 156 classes per week Executive-Style Private Locker Rooms Certified Personal Trainers & Group Fitness Instructors

Bring This Ad In For

50% OFF REGISTRATION FEE *not to be combined with other offers *expires December 31, 2020

W W W. T H E P E A K I D . C O M

CO E U R D ’ALE N E 208.667.2582

C A L L N O W F O R M O R E I N F O R M AT I O N !

HAYDE N

P O S T FA L L S

208.762.5777

208.773.0601

TIS THE SEASON TO

Give & Receive YOU’RE INV I TED TO OUR O P EN HOUSE! OPEN TO CLOSE, 12/11 & 12/12

A P P E T I Z E R S

|

C H A M P A G N E

|

G I V E A W A Y S

Bring in a food bank donation or feminine hygene products for the Union Gospel Mission and receive 15% off products! Learn more at beautyatthelake.com

330 E Lakeside Ave Suite 202 Cd'A

@beautyatthelake northidahowellness.com 19

DINING

healthy

Say hello to the new kids on the block!

LEAN KITCHEN 2632 N Government Way Coeur d’Alene, ID 83815 (208) 930-0977 www.leankitchenco.com/cda

Lean Kitchen is owned by local residents Anthony and Kelly Fobia. They wanted to start a business here in our community that would help people by filling a need for more convenient meal prep solutions and allowing them to live healthier lives.

After years of considering different businesses, Kelly and Anthony stumbled upon the Lean Kitchen franchise and realized their missions aligned. That mission being to save you time and money by providing you with healthy, prepared meals that are also DELICIOUS. They offer chef driven meals, made from scratch and packed with protein. They also offer a large variety of dietary supplements that help enhance people’s health and fitness goals. Being part of a franchise gives Anthony and Kelly the support and guidance that allows their local business to be more successful and streamlined to better serve their customers and community.

So, if you’re looking for healthier meal options that are pre- made and ready to eat, they’ve got it for you! Lean Kitchen is ideal for busy moms and families, fitness enthusiasts who want macro/ calorie controlled meals and retired individuals looking for easy meal options.

Lean Kitchen will work with dietary needs too.

While they can’t guarantee their meals as 100% dairy, gluten free or vegan, their knowledgeable staff will walk you through the ingredients list of each meal and help guide you towards the best options that meet your dietary needs. Looking for a package? Their most popular is ten meals for just $80. Owner, Kelly, is a NASM Certified Nutrition Coach and can provide you with more in depth coaching upon request.

And if you can’t get in, they offer weekly delivery (or in store pick up) for pre orders placed on their website. Delivery is available to CDA, Hayden, Rathdrum, Post Falls and the greater Spokane area. Meal prep never looked so easy. Welcome to the neighborhood, Lean Kitchen!

<< Pictured Here: Hawaiian Turkey Bowl

Ground Turkey, Sweet Potatoes, Pineapple, Pico De Gallo, BBQ Sauce, Olive Oil, White Cooking Wine, Fajita Seasoning, Paprika, Garlic Salt, Black Pepper

20 november • december 2020

Boost Your Immunity Organically Just Released! Dr. Paul’s COVID-Aid Tincture

Covid-Aid is a multi-system approach to promote health in a time of COVID-19 and the cold/flu season.

Made with Dr. Paul’s Lab Beet-OH tincture, which is a powerful anti-viral remedy, OLS-M tincture for the pneumonia-like symptoms, Echinacea to stimulate the immune system, and Propolis and Neem Bark which are potent anti-viral remedies. *

Nature’s Finest Herbal Remedies for You and Your Animals

All Dr. Paul products are certified organic or wild harvested, contain no GMO’s, and comply with the National Organic Program standards.

Critter Apothecary (208) 265-2277 OnlyLocal.Farm/CritterApothecary

Exclusively Available at the Critter Apothecary!

For Two-Legged Critters

• Anti-viral respiratory tinctures for cold & flu season • Antioxidant-rich immune boosting remedies

For Four-Legged Critters

• Immunity boosting tinctures & remedies • Organic wound care salves • Natural insect repellents

Hours: Monday – Saturday, 10 am to 6 pm; Sunday 1 to 5 pm Located inside the Only Local Farmers Market

464138 U.S. Highway 95, Just North of Cocolalla Lake, Sagle Idaho, 83860 *These products have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease.

BUY ONE. GET ONE. First time guests, come in for your first wax and the second one is FREE! LunchboxWax Coeur d’Alene 2045 Tea Olive Lane, South Bldg. Suite 103 Coeur d’Alene, ID 83815 (208) 357-9540

Bare your beauty™ See website or salon for full terms and conditions. ©2020 LunchboxWax Holdings, LLC. All rights reserved.

northidahowellness.com 21

health

solutions to your day-to-day wellness

Written by Marc Stewart of Heritage Health

mammograms SAVE LIVES! North Idaho woman says screening caught breast cancer early

Nearly 10 years ago, Sheri Meidinger went to the doctor for an appointment to check on a painful knee.

The medical staff asked her if she wanted to get a mammogram as part of their routine with patients. Sheri remembered it had been a while since her last screening and thought it would be a good idea especially since she was already at the doctor’s office. Why come back for another appointment?

That fateful decision probably saved her life.

“I had no symptoms and I thought, ‘I am 42, it’s not going to happen to me,’” said Meidinger, a Medical Assistant with Heritage Health. “But it can happen. Breast cancer is not discriminatory. It can happen to anybody.”

Her initial mammogram caused her doctor to order a second. Then a needle biopsy. Sheri had intraductal carcinoma, uncontrolled growth of cells within the breast ducts. Tests revealed the cancer had not spread throughout her body.

“I was in stage 1 and it was about to go to stage 2,” said Meidinger. “Everything happened so quick. Within two weeks, I was having surgery (a lumpectomy) and then I started radiation.

22 november • december 2020

Fortunately, I didn’t have to have chemotherapy.”

She looks back at that whirlwind experience and realizes how close she came to becoming another fatal breast cancer statistic.

“It wouldn’t have been caught by a normal breast exam,” she said. “It was all found by the mammogram.

It’s not in my family history. If I had waited another year, who knows what stage the cancer would have advanced to. A mammogram absolutely saved my life.”

Others aren’t so lucky.

Breast cancer is the most common cancer among women in the United States. One in eight women will be diagnosed with breast cancer during their lifetimes.

More than 40,000 women and men die from breast cancer every year. Many of these deaths could have been avoided, said Taryn Grattic, Post Falls Clinic Medical Director.

“Breast cancer is highly preventable by doing mammogram screenings,” said Grattic. “I have personally witnessed being able to catch something that would have resulted in the patient dying.”

Grattic says women should have mammograms every two years after they turn 50 years old.

Some women are considered high-risk if a primary relative has had breast cancer. Those women should have annual mammograms starting at age 40. She also notes that women should perform self-exams regularly.

“Mammograms are incredibly important,” said Grattic. “The screenings really do save lives.”

This year, Heritage Health is partnering with Kootenai Outpatient Imaging to deliver mammograms to its patients. No referral is necessary.

Sheri has been cancer-free for almost 10 years. She shares her story in hopes of inspiring other women to get their mammograms.

“It doesn’t hurt,” said Sheri. “Yes, it’s a little uncomfortable, but it’s a very simple and life-saving thing to do. You have family, children, friends, who are all there in your life. They don’t want to lose you. I tell all my patients to get their mammograms because it’s so important.”

DID YOU KNOW...

Breast Cancer is the most common cancer among women?

1in8

women in the U.S. will be diagnosed with invasive breast cancer in their life*.

SELF-EXAMS ARE IMPORTANT Perform a breast self-exam once every month and schedule a mammogram every two years**.

EARLY DETECTION IS KEY Finding breast cancer at an early stage is easier to treat. Talk to your doctor and let them know if you notice any changes or abnormalities.

SCREENINGS ARE

SIMPLE + FAST

Screenings take only a few minutes and you are made to feel comfortable in robes and temperature-controlled exam rooms.

MAMMOGRAMS use a small dosage of radiation that is not dangerous. It is like getting an x-ray.

Similar to a physical exam, breast cancer screenings help women STAY HEALTHY LONGER.

Make an appointment TODAY for your breast cancer screening.

CALL 208.625.6300

†no referral needed.

Healthcare from the Heart

myHeritageHealth.org

* American Cancer Society | https://cancer.org ** Experts recommend women ages 50-74 get a mammogram every two years.

northidahowellness.com 23

fitness a guiding path to being physically fit

FIT4MOM Now in Coeur d’Alene

Being a mom has enough challenges without worrying

about when you will find time to squeeze in that next workout and who will watch the kids while you do it. Cue Fit4Mom CDA, the nation’s leading wellness company for moms.

These kid inclusive fitness programs are designed for mom’s by mom’s because who knows better what a pre or post baby body needs than someone who’s been there. Fit4Mom made its way to North Idaho just about a year ago. Owner, Nicole Irwin, is dedicated to helping women find strength in motherhood while providing much needed support for mom’s at every age and every stage.

“I am thrilled to build up the amazing FIT4MOM community to women and mamas in Coeurd’Alene,” said Irwin.

“FIT4MOM creates a supportive community focused on wellbeing and fitness that can ultimately change the trajectory of your life, and I am honored to lead moms in gaining significant strength in motherhood physically, emotionally, and spiritually.”

The Village (what members are called) support each other inside and outside the gym. With a membership, you are also granted access to their private Facebook group where they plan play dates, mom’s night in or out, hikes, fundraising and community events. Nicole and the entire Fit4Mom franchise is dedicated to fully supporting mom’s every step of the way.

With Fit4Mom, you’re getting so much more than a great workout. You’re joining a community of like minded women who support each other and help each other through the beautiful mess that is motherhood. One of the things that new mom’s lack is that comradery and sisterhood. Veteran mom’s know that one of the biggest blessings is hearing someone else say “I’ve been there. I understand.”

24 november • december 2020

There are multiple membership and class pass options, specifically designed to support the busy-mom life. Pre and post baby workouts allow you to bring your little ones with you and incorporate them into your workout. Pregnancy friendly, Fit4Baby, helps you mentally and physically prepare for baby. Regain your fitness, with baby by your side, in Stroller Stride or Stroller Barre.

Need something more challenging? Try the 60 minute high intensity interval training, Body Boost.

The reality of motherhood is that it’s hard, but you’re not alone. Fit4Mom and the Village they have created is ready to walk alongside you through every meltdown and dirty diaper.

They will celebrate victories both big and small and give you the motivation and support you need when the last thing you feel like doing is working out. As they say, it really does take a Village.

--------------------------------------Fit4Mom CDA Nicole Irwin, Owner (360) 979-7603 nicoleirwin@fit4mom.com

QUALITY CARE and TRUSTING ENVIRONMENT! AT ACTIVE FAMILY HEALTHCARE

we are passionate about family medicine.

A healthy lifestyle can be achieved across the lifespan, and we believe it is never to early to start! We love working with families to develop new strategies for healthy diet choices and fun ways to get outside and be active together!

Accepting New Patients

208.758.0560

Robin Beard

Jennifer S. Fletcher

Jana Pedersen

DNP | FNP-C

FNP-C, Owner

DNP | FNP-C

Family Wellness | Well-Child Visits | Bio-Identical Hormones Sports Medicine | Flu Shots | Men’s Health | Labs Nutrition | Wellness + Prevention | Women’s Health Mental Health Evaluation + Treatment

F a m i l y P h y s i c i a n Pr a c t i c e

Accepting most insurances and excellent cash pay prices!

919 W Canfield Avenue | Coeur d'Alene | www.activefamilyhealthcare.com northidahowellness.com 25

beauty from the inside and out

derma plane The Benefits of a

Want to hear the secret to glowing skin?

We thought so. Dermaplaning is an exfoliating treatment that uses a surgical scalpel to gently scrape the surface of your skin. It is considered one of the most effective and dermatologist backed solutions for dealing with dull and tired looking skin.

No, this isn’t something you should do at home.

Dermaplaning should be performed only by a licensed aesthetician or in a doctor’s office.

So how does it work?

The smooth strokes of the scalpel rids the face of peach fuzz and dead skin cells. Revealing baby soft skin and a smooth base for foundation. There is no downtime or pain and you will notice a difference in tone and texture immediately. This incredibly low risk procedure also allows for all those expensive creams and serums to penetrate the skin better thus making them more effective.

And no, contrary to popular belief, your hair will not grow back thicker or darker.

26 november • december 2020

For continued results, consider adding this treatment into your beauty routine. Most professionals recommend a dermaplane every 4 to 6 weeks. And in between treatments, don’t forget to drink your water and wear sunscreen!

See below for a few of our favorite local places to get a dermaplane!

Coco Rose Beauty

Beyond Beauty Med Spa

206 E Indiana Ave #118

1713 E Sherman Ave

(208) 667-0419

(208) 660-2307

Skin by Kristin CDA

Lakeside Med Spa

Downtown CDA

420 Indiana Ave.

(425) 241-1699

(208) 309-0606

A mindful Nutritional Therapy practice rooted in the belief that food should taste good and disease is not inevitable. @feedyourfocusnow

Specializing in correcting GI disorders, blood sugar dysregulation and adrenal fatigue for the hard-working busy person.

Call or Text Today! (208) 964-5657 LIFE BALANCING NUTRITION • E VIDENCE BASED TESTING • EDUC ATION FOR SUSTAINED SUCCESS

Lo c ated in R iverstone : 2362 N o r th Ol d M il l Lo o p, Co eu r d' Al ene, Idaho 8 38 1 4 northidahowellness.com 27

breath The Power of

Written by Michelle R. Cooper Owner of CDA Power Yoga

Pause... breathe... inhale.... exhale... come into this

moment. Get present, listen to the sound of life in your lungs, of possibility, purpose, and the power of NOW. A deeper awareness of our breath clears distractions and clutter in our minds, and anchors us in the present moment, the only one we truly have.

Breathing is something we all do, literally all day, yet pay very little attention to. It allows us to respond, rather than react to life and its challenges, and bridges the gap between our physical body, our mind, and our emotions.

It has the power to induce ease and calm, or perpetuate panic and stress, create energy or heat, or anything in between. This powerhouse of a primal function, and our uniquely human ability to control it and create it in a way that supports the experiences we want to have, is scientifically proven to be all but basic when it comes to our health and well-being.

Deep, controlled breathing is a pillar of yoga, along with other mindfulness practices that are growing in popularity and rapidly gaining attention. Breath can contribute to

28 november • december 2020

better balance, both physically and mentally. While it IS an important part of any yoga practice, it has countless other benefits, both immediate and long term. Studies show that practicing a few simple breathing techniques can vastly improve your overall health, as it affects every system of the body and can significantly decrease anxiety, poor sleep, and chronic stress.

We’ve all been there. Stressed out, frustrated, or super nervous and sweating uncontrollably. Then some well-intentioned person nicely tells us to “take a deep breath”, and all at once, all our cares melt away and we’re blissfully dancing from one puffy cloud to the next as our favorite song whisks us off to........oh wait, that NEVER actually works.

Turns out, breath control is a practice and a skill, and although instinctual, requires a level of awareness and willingness. The good news: We ALL have it available to us at all times, and it’s a safe and easy self-regulating tool for both kids and adults.

This emerging science, rooted in ancient beliefs and practices, is more than just simply inhaling and exhaling.

It involves a number of different techniques that influence both physiological and psychological factors.

“Regulate the breathing, and thereby control the mind.”

- B.K.S. Lyengar

Simply put, it stimulates our autonomic nervous system, which controls our sympathetic and parasympathetic responses. So when there is a perceived threat, pain, strong emotions, and extreme stress, our breathing is short, quick, and shallow, there is a release of stress hormones, and our fight-or-flight response kicks in, resulting in the fore mentioned increased heart rate, muscle tension, and unwanted sweating.

On the other hand, studies show that deep, long, full breaths, floods our body with fresh oxygen and flushes

carbon dioxide, in turn, effecting the chemistry of our brains in a very profound way, enhancing our focus, attention, brain health and our performance.

Breathing techniques can reduce stress, lower blood pressure, improve cognitive function, and combat anxiety and insomnia. They can generate energy and enhance performance and ability to focus in anything from sports, test taking, public speaking, entering a boxing ring, interviewing for a job, or responding to a high stress or traumatic situation. It can defuse a tantrum, create heat on a long cold chairlift ride, or hype for a big game. While

balance finding peace from within there are countless resources available to dive deep into the power of breath, all that is really required to reap the benefits and experience results is a set of lungs and a willingness to be mindful and practice.

Next time youâ&#x20AC;&#x2122;re feeling overwhelmed or just need a moment: Pause. Focus on your breath. A simple deep breath in and out can initiate a shift in perspective, a new mindset, a more clear intention, and a way of being thatâ&#x20AC;&#x2122;s aligned with who you want to be.

northidahowellness.com 29

nutrition promoting healthy eating Maintaining a healthful diet around the holidays can be stressful and difficult to prioritize. Between holiday parties tempting you with high calorie treats, neighbors bringing over holiday cookies or finding comfort in warm, soothing beverages, healthy eating can seem impossible during this time of year. Mindful eating can be a realistic strategy to ensure a healthy diet around the holidays, not only for you but for the entire family.

Reading internal hunger and fullness cues is a great start when trying to increase mindful eating.

During the holidays it may seem like unhealthy foods are readily available and always tempting us, but being able to identify biological hunger is an important tool.

Allowing your biological hunger to control your eating patterns can limit mindless eating and excess food intake.

It’s also important when trying to limit emotional eating patterns. Before engaging in food intake ask yourself, am I actually hungry? Am I using food to cope with an emotion?

Am I feeling something else like boredom? Especially with increased stress around the Written by Dr. Laurie McBride of Northwest Specialty Hospital holidays, limiting emotional eating patterns and honoring your biological hunger can keep you on track with a healthy diet. Speaking of stress, Just as it’s important to honor your hunger, it’s also identify and practice healthier ways to cope with your important to honor your fullness. The holidays are notorious emotions. Instead of using food or alcohol, try going for a for continuing to eat beyond the feelings of satisfaction and walk, journaling, calling a friend or listening to music to experiencing the feeling of being too full or “Thanksgiving relax and calm the mind. full.” Make sure to check in with yourself while you are eating to identify the feeling of satisfaction or slight fullness Encouraging kids to honor their biological hunger cues and then allowing yourself to stop eating. Once you stop is also an important concept. It’s tempting to try and eating, allow 30 minutes for your brain to catch up with your entice children to eat more food during meal times to stomach before going in for seconds. ensure they are eating properly and meeting nutritional needs. However, encouraging children to eat when they Other tips to promote mindful eating around the holidays are not hungry is encouraging them to ignore their body’s include storing unhealthy treats away in the cupboard so natural cues. An abundance of research by Ellyn Satter they are out of sight and out of mind, limit using food to supports the concept of the division of responsibility celebrate or as a reward and not restricting eating patterns during feeding. This division of responsibility states that too much to the point of feeling deprived and unsatisfied. parents are responsible for what, when and where food is My recommendation is to identify one area of mindful eating being offered, and then it’s the child’s responsibility for that could be improved in your own life and starting there. how much food and whether to eat. If you are interested Setting realistic and attainable goals this holiday season in learning more about this concept, Ellyn Satter has a will keep you motivated and feeling good physically and long list of resources on her website. psychologically. Happy Holidays!

Mindful Holiday Eating

30 november • december 2020

now offering

FIBROBLAST PLASMA SKIN TIGHTENING

Best non surgical skin treatments in the beauty industry to date!

Plasma Skin Tightening:

Non invasive, non surgical, no cutting, no downtime or needles. Plasma skin tightening is the only cosmetic treatment to use plasma to reduce the volume of excess skin. It has minimal downtime and is more affordable than surgery.

Plasma treatments are known for its success with non surgical eye lifts, neck and tummy tightening.

BOOK AN APPOINTMENT TODAY!

HYALURONPEN only $300 Deposits hyaluronic acid filler in the epidermal and upper dermal layers of the skin without traditional needles or injections. Plump and fill lips, fine lines and wrinkles. Ideal for clients afraid of needles.

Painfree, non-invasive and fast!

AREAS OF SERVICE: Upper eyelid lift, lower eyelid lift, crows feet, forehead, mini face lift, frown lines, smile lines, jowls, lip enhancement, upper arms, inner thighs, stomach, stretch marks, scaring & more!

*** 50% OFF FIBROBLAST TREATMENT ***

1601 N 3rd Street | Coeur d'Alene, Idaho | 83814 | 208.215.6045

FAMILY PRIMARY CARE FOR A HEALTHIER LIFESTYLE BUILT on QUALITY ADVICE, EDUCATION & SERVICE!

Diagnosis, Diagnostics & Efficient Treatment Plans Preventative Care | Acute Symptoms | Chronic Issues

Call 208.667.2600 TODAY to set a goal, make a plan and get to work on your wellness journey.

A personal approach to whole family care provided by Christy Sutton FNP-C, Robert Lakko DO and Mikyah Owens RDN, LD, CD

1025 W I ro nwo o d Dr. Suite 3 | Co eu r d ’Al ene | w w w. cdapr im ar yc are. co m northidahowellness.com 31

wellness in BUSINESS

Behind the Bones Photo by Looyenga Photography

Hi! Dr. Ryan Bones here from Beyond Bones Chiropractic.

You may have heard our name, but I want to give you a deeper understanding of who we are and what we’re about. I’ve known I’ve wanted to be a chiropractor almost my entire life, and I knew immediately that I wanted to open my own practice to create something never before seen. Beyond Bones was founded on core principles of healing, happiness and love, with a certain type of flair that is all its own. Our doors opened in Riverstone in April of 2016, and if you’ve ever stepped inside of them you know it’s not your traditional chiropractic office. Rather than our patients feeling like “just a number”, the Beyond Bones model is to go above and ‘beyond’ to provide the absolute highest level of care, paired with a topnotch patient experience. Using in-depth evaluations and proven, specific adjustment techniques, our goal isn’t just to be the first place you come for your chronic pain and health concerns, it’s also to be the last.

32 november • december 2020

In order to have a top-notch experience, you need a top-notch team - and we have the absolute best team!

When you walk in, you are first met by our adorable 3 year old chocolate lab, Kila. She is our Director of Patient Happiness and Furniture Comfort, and she is outstanding at her job! Next, you meet our Patient Concierge, Bethany. She’s as bubbly as they come, and handles everything from scheduling your new patient exam to making sure you have a drink in your hand. Our Practice Manager, Josie runs the day-today operations within the practice and takes care of the billing side of the house. Clinically, you have Dr. Jake Hyde and myself. We both use the same style of adjustments, called the Thompson Technique, which is very light and specific - no twisting, cracking or popping here. Finally you have my rock-star wife Cassidy. She’s serves as COO, CFO, and team mom.

She’s the one who makes sure everything is taken care of, and is truly the unsung hero of the office!

While helping the world heal better than before will always be our top priority, our love for our patients is only rivaled by our love for our community. We are driven by a passion to help lift up North Idaho in any way we can, and founded our monthly Community & Cocktails event last November to feature underrecognized non-profits in the area. While COVID has put this event on pause this summer, we’re excited to be bringing it back this December for our annual gift wrapping party to benefit a local family in need in cooperation with North Idaho Family Promise!

This party is open to all, so follow us on Facebook and Instagram (@beyondboneschiro) for updates. Moving forward into 2021, we are going to be working on bringing even more healing, happiness, and love to North Idaho, because we’re Beyond Bones, and that’s what we do. We’re looking forward to making it a great year with you!

KINDER GYM Gymnastics NINJA CLASS Little Ninjas TUMBLING + More We build CONFIDENCE, encourage self-esteem and INSPIRE children to DREAM BIG! Our talented, caring staff seeks to connect with and empower each and every child who walks through our door, and inspire our Momentum families through sports, learning & fun!

Call Today 208-966-4535 for a TOUR! 245 W Bosanko Ave. #1, Coeur d'Alene, ID 83815

WWW.MOMENTUMSP ORTSA NDP LA Y.C OM BIRTHDAY PARTIES | STEAM CLASSES | DAY CAMPS | PLAYTIME

Dr. Ryan Bones Owner - Beyond Bones Chiropractic President - Kootenai County Young Professionals Board Member - IFCO & Heritage Health Located in Riverstone Plaza 2362 N Old Mill Loop | Coeur d’Alene, ID 83814 Office: (208) 209-5551 | Cell: (208) 292-7870 northidahowellness.com 33

Tis the season to shop local!

This hasn’t been an easy year for anyone but it’s hit our local small businesses especially hard. This holiday season, we encourage you to give back to your favorite small businesses who have given so much to us and our community.

Check out some of our favorites here!

White Brick Interiors

For the next Joanna Gaines: Owned by forever local and philanthropist, Griffen Turnbull, White Brick Interiors is a lifestyle boutique that offers natural and boho styles of home decor, handmade jewelry and clothing.

White Brick buys from over thirty small businesses and makers, many of them local. As a small business, they strive to do their part and give back to many local charities while making it fun for their customers!

--------------------------------------2055 N Main St | Coeur d’Alene www.thewhitebrick.com Insta: @white_brick_interiors

Mountain Madness Soap Co.

For your kid’s E school teacher new mom, and great stocking stuffers!

Home to natural, handmade soap and bath products. All made in beautiful Coeur d’Alene, Idaho. When you purchase from Mountain Madness Soap Co. you are supporting a small business that pays their employees a living wage and gives back to their employees as they continue to grow. They are passionate about being a handmade and grass roots business that continues to take steps to be as green as possible and reduce their footprint. Pick up your new favorite bath bomb, body butter and much more from Mountain Madness.

------------------------------------------310 E Sherman Ave | Coeur d’Alene www.mountainmadness.com Insta: @mountainmadnesssoap

Muse + Maven Boutique

For your wife, bestie, sister or mama!

Owned by lifetime local, Megan Beach, this online based boutique is bringing trendsetting styles to North Idaho for the everyday women.

Muse + Maven is passionate about making women feel empowered, uplifted and encouraged to step into their own style with confidence. Along with unique pieces, you’ll also find luxe loungewear, boho hats and accessories. Need the perfect gift? Check out Muse + Maven’s customizable Babe Bag! ALSO: Free Delivery/Pick up for Locals!

-------------------------------------www.museandmaven.shop Insta: @museandmavenboutique

34 november • december 2020

Fern CDA

For your favorite green ( or aspiring green) thumb!

Fern is the Inland Northwest’s finest plant shop. They feature stunning indoor houseplants, modern pots and botanically inspired gifts and jewelry. Fern is located downtown in a gorgeous building with exposed brick, high ceilings and concrete floors which is sure to spark inspiration. There is truly something for everyone at Fern. So come holiday shopping and find yourself enchanted.

-------------------------211 E. Lakeside Ave | Coeur d’Alene www.fernplantshop.com Insta: @ferncda

Holaday & Co

For the candle lover in your life or book club hostess!

Come browse East Sherman’s newest treasure! Shop for a variety of clean skincare products and makeup. Or grab your friends and take one of their popular candle pouring classes! Owner, Natalie, walks you through the whole process including scent and vessel picking. Online ordering is also available.

---------------------------1109 E Sherman Ave. | Coeur d’Alene, www.holadayandco.com Insta: @holadayandco

The Well•ness Bar

Bee Kind Coffee Co.

For your favorite coffee connoisseur.

Bee Kind Coffee is a woman-run small business in the North Idaho area. Specializing in both quality coffee and quality kindness! They do monthly garbage clean-ups, as well as donations to charitable and non-profit foundations. Delivery is free for locals, with no minimum order amount and free nationwide shipping on all orders over $30. Use code “niwellness” for 15% off!

------------------------------www.beekindcoffee.com Insta: @beekindcoffee

For your favorite juice and acai bowl lover!

The Well•ness Bar is locally owned and about to begin it’s 7th year in business and has 3 convenient locations for you to shop at! While you’re there treat yourself to a smoothie, acai bowl or juice! They pride themselves on using only fresh ingredients, never any additives or powders or sugars!

Watch their social media for information about their great holiday gift card specials! This is great for someone wanting to do a juice cleanse after the new year! And for your eco friendly bestie, be sure to check out their retail selection of coconut bowls, reusable straws, mason jars and market bags.

---------------------------Locations: Downtown CDA | Post Falls | Hayden www.northidahowellness.com Insta: @208juice

northidahowellness.com 35

Winter Detox

How to Make Your Juice Cleanse Work for YOU! Written by Jennifer Miller Juice cleanses. You’ve either tried them or know someone who has. They are just as trendy as this season’s fashion but in truth, they’ve been around forever. Many people use juice cleanses or similar detox diets for religious reasons, or to help boost spiritual or physical health.

Juice cleanses typically run anywhere from 1 to 5 days. Typically, all solid foods are replaced with five to six 16 oz juices a day for maximum nutrients and caloric intake. Juicing, essentially, puts the healthy stuff in, while flushing the toxins out. It allows your digestive system a break and gives it a much needed reset while boosting your nutrition.

So, who are juice cleanses for? Everyone really!

The great thing about juice cleanses is that you can customize them to what YOUR body needs. You know your body better than anyone. Maybe you are just starting out and one meal a day is all you replace for a while or you’ve been juicing for some time and are ready to finally do a three day cleanse. Either way, you get to chart your own course.

Here are some helpful tips if you are new to juice cleansing: • Try starting with implementing one juice a day into your diet for a week or two.

• Pre cleanse so you can ease into your first cleanse.

Start with an elimination diet and cut out all processed foods, white sugar, caffeine and alcohol for a couple days before you begin your cleanse.

Know that there are no rules. Do not feel like you need to starve yourself to reap the benefits. Eat one healthy and clean meal a day along with your juices if you feel the need.

•

While you are cleansing, it’s important to take care of yourself.

• Limit intense cardiovascular exercise. Try a gentle yoga class, light stretching or a short walk instead.

• Drink water. And when you think you’ve drank enough, go pour yourself another glass. Hydration is key!

• Rest! Your body is resetting itself, which can be hard work.

Give it the rest it deserves.

• Emotions can run high during a cleanse. Meditate or take a detox bath to care for your mind too.

Most of all, remember that everyone is different. Your juice cleanse will not look like your neighbors. We recommend consulting with your doctor first especially if you have any medical issues or are undergoing any treatments. And do your research to make sure you get the best cleanse for YOU!

Local Places for Juice Cleanses: The Well•ness Bar (CDA, Hayden + Post Falls) www.niwellnessbar.com

36 november • december 2020

Method Juice Spokane: Northside + Downtown www.methodjuicecafe.com

The Wellness Tree Spokane: Northside + South Hill www.wellnesstreeclinic.com

Our salon specializes

in making customers feel

beautiful & pampered.

We are all licensed and certified professionals who go above and beyond to make sure we listen to our clients needs!

get your GLOW ON!

Signature Hydrafacial with FREE Dermaplaning & LED Light Therapy

only $149 (expires: 1/01/21)

OUR SERVICES INCLUDE: Hydrafacial, Facials, Dermaplaning, Chemical Peels, Microdermabrasion, Eyelash Extensions, Lash Lift and Tint, Eyebrow Tint, Waxing, Teeth Whitening, Nails, Pedicures & Hair services.

Call Us Today! 208.667.0419

206 East Indiana Avenue • Suite 118 • Coeur d’Alene

Looking for a healthy gift idea?

Gift your clients, staff, patients or members with the gift of health.

Contact our office to order your corporate gift card complete with your logo!

208.966.4028

{

MENTION THIS AD FOR 15% OFF GRAND TOTAL

}

--------

TM

Also visit us in-store for our yearly gift card special!

Spend $50 and receive a gift card for a FREE juice or smoothie on your next visit!

CDA | POST FALLS | HAYD EN follow us @208juice northidahowellness.com 37

waffles

zucchini bread

This has become a fun Holiday tradition for our family!

I saw a recipe by The Pioneer Woman several years ago and HAD to “Kara-fy” them, making them gluten free, dairy free and refined sugar free with an option to make them paleo too! It is now a family tradition to have these around the holidays. Mostly because my personal favortie topping for them is the seasonal Cultured Cranberry Chutney from Pilgrims Market. It is usually available early to mid November. Let me tell you, the flavor combo is out of this world. Adding sliced persimmons was another festive topping as well!

38 november • december 2020

kara’s corner

On a journey to feed me & my family whole food and live a more natural lifestyle & inspire YOU too!

Kara’s Zucchini Bread Waffles •

2 cups zucchini, grated & water squeezed out with towel

•

2 carrots, peeled and grated

•

3 cups gluten free flour OR cassava flour to make these paleo

•

4 tsp baking powder

•

1 tsp cinnamon

•

1/2 tsp nutmeg

•

1/2 tsp all spice (optional)

•

1/2 tsp ground ginger (optional)

•

1/2 tsp real salt (I love Redmond Real Salt)

•

2 1/2 cups full fat coconut milk, room temp (or milk of choice)

•

4 TB melted butter or ghee

•

1/4 c pure maple syrup

•

1 TB vanilla

•

3 large eggs, room temp

Directions: 1. Preheat your waffle maker to medium heat (or regular setting).

2. Place grated & squeezed zucchini and carrots in large mixing bowl then gently stir together.

3. In separate bowl mix flour, baking powder, spices and salt. Add flour mixture to the zucchini and carrots, stirring to coat them well.

4. In separate bowl or large mason jar mix coconut milk, maple syrup, melted butter or ghee, vanilla and eggs then pour into zucchini mixture, stirring carefully.

5. Spray waffle maker with avocado or coconut oil and scoop in batter. (NOTE: I used about a teaspoon of Kerrygold butter instead, leaving a yummy buttery crust, making the waffles delish without any butter or syrup needed.)

6. Cook waffles until golden brown, about 4-6 minutes, depending on your waffle maker. Repeat with the remaining batter.

7. We enjoy these topped with Kerrygold butter, pure maple syrup and Cultured Cranberry Chutney from Pilgrims Market, but adding sliced persimmons is a fun festive addition too!

northidahowellness.com 39

JUNIOR GOLF SEASON PACKAGE DON'T STOP WHEN THE COURSE CLOSES! Because we know the importance of off season strength training, and continued golf lessons for a stronger more powerful Spring season

Private Personal Training By appointment only 30 minute strength, stability & power focus

Private Golf Lessons

By appointment only 45 minute TrackMan simulator golf lessons

MENTION FLYER TO SAVE $60 ON FIRST MONTH 2 private training session per week + 2 private golf lesson per month Must purchase monthly package to receive package pricing

WWW.CAMFITCDA.COM - CAMFITCDA@GMAIL.COM

50

$

Body Composition Exams

ONLY

You now have access to one of the most cutting-edge advancements in medicine today used by athletes, personal trainers and physicians. The Lunar iDXA body composition scanner

by GE is one of the most advanced DXA systems available on the market. The Lunar iDXA system by GE Healthcare is backed by numerous studies that demonstrate a high degree of accuracy and precision in total body measurement in 14 different metrics allowing you to live at your highest degree of performance possible.

To learn more or to schedule your exam call:

(208) 262-2333

nwsh.com

juice • smoothies •

•

tea • acai bowls

acai + pitaya bowls • super f d sm thies $ 1.00 OFF ginger shots • fresh pressed AN Yjuice I TE M mention this ad for

quinoa bowls • fresh

salads

(ex pi res 1 2 / 3 1 / 2 0 • 1 per pers on )

toast + bagel bar • baked goods loose leaf tea • espre o

foow us! @ 208juice

3 CONVENIENT LOCATIONS + FOOD TRUCK Post Falls • 900 Hwy 41 • 208.773.6444 (with a drive thru!)

Hayden • 8110 N. Govt Way • 208.772.8201 (with a drive thru!)

CDA | POS T FAL L S | H AYD EN

Downtown CDA • 312 North 4th St • 208.665.9098 | Follow Us @208juice