contents mar | 2020 | apr
8.
Seeking Balance in a COMPLEX WORLD
12.
How Fitness + Movement CHANGED MY LIFE
16.
8
Our Healthy Kids: How Much is Too Much SCREENTIME?
18. Dining Healthy: COSMIC COWBOY GRILL
kara’s corner 30.
healthy living and whole food momma shares healthy swaps each issue!
18
in every issue Health....................................................20 Fitness...................................................22 Beauty..............................................24 Balance..................................................26
26 4 mar • apr 2020
Nutrition...............................................28
wellness
north idaho
cheers TO 30 YEARS!
NORTH IDAHO CENTENNIAL TRAIL
fitness
•
health
•
beauty
•
nutrition
•
balance
PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com
MARKETING DIRECTOR Jennifer Miller jennifer@niwellnessbar.com
EDITOR
“ Do not go where
Michelle Cooper
the path may lead, go instead where there is no path and leave a trail.”
IN-HOUSE PHOTOGRAPHER Eastin Johnson
COVER PHOTOGRAPHER Brady Campbell
- Ralph Waldo Emerson
DISTRIBUTION MANAGER Betsy Shaver
LOCALLY PRINTED BY Century Publishing Co.
CONTRIBUTORS
S. Michal Bennett • Brandi Fisher Jennifer Fletcher, FNP-C • Kara Hicks Mike Shamberg • Brianna Birdsall Amy Wearne • Jamie Green • Kristin Leite Caline Lybarger • Mandi Harris
Josh Armstong • Jessi Astlund
SOCIAL northidahowellnessmagazine northidahowellnessmagazine --------www.northidahowellness.com
photo by Jon Jonckers
6 mar • apr 2020
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.
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* letter from the team We can all agree
that all great ideas start over a glass of wine. So, when talk of relaunching North Idaho Wellness Magazine was brought up, we all thought “Why not?!� Just as Monica did 7 years ago, we saw a need for a community-based guide to the plethora of health and wellness providers and resources in our region. It is our hope that when you sit and read this magazine, that you come away from it as we did, full of hope, joy and plenty of ah-ha moments. To our contributors, advertisers and readers, thank you from the bottom of our hearts for believing in our dreams. We are so grateful. They say to be the light you wish to see. We hope you feel our light in this issue and every issue to come.
cheers to your health,
Monica, Jennifer & Michelle
on the cover
Featured on our front cover is Michelle Cooper, our beautiful editor of the magazine. She started practicing yoga 8 years ago and is currently working on perfecting her arm balances at CDA Power Yoga. -----------Clothing provided by Zyia Active Jami Jablonski www.myzyia.com/strong4life -----------Cover Photography by: Brady Campbell www.bradycampbellphotography.com
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Seeking Balance in a Complex World Written by S. Michal Bennett
Hi. My name is Michal. The first piece I wrote for North Idaho Wellness Magazine in 2012 was titled “Detoxing from the Holidays”. I mentioned milk thistle, enzymes, fiber, protein, fermented foods and a green smoothie recipe. My bio stated that I was passionate about “food, health and writing,” and that I had inherited a love for cooking and healthy living from my mom. Eight years later, all of these things are still true. I am not my mother, but she deposited many health jewels, and some lumps of coal, into my life that have taken on my personal shine over the years. Growing up, my sisters and I experienced my mom’s preoccupation with her weight in different ways. 10 mar • apr 2020
Personally, I was always game to try the myriad of diet foods that rotated through our house, from the Cabbage (Wonder) Soup Diet to fasting, to the Fit For Life Diet, broth cleansing and more. And while I whined about it, I wasn’t a terribly upset teenager when she pulled me out of bed at 5am to go for an hour-long “jog.” She was passionate about weight, health, food and exercise. That was obvious. She also knew that a pill wasn’t going to fix anything. She had to cook, move and work for it.
Complicated World
Extreme, catchall diets, weight loss pills and health
programs are nothing new - I have tasted most of them. Many recall a time when travelling salesmen pedaled cure-all liniments and tonics to denizens eager to embrace a quick fix for a multitude of ailments. They played on fear and oblivion to turn a buck. And the potions worked enough of the time to spread some hype. A personal testimony is a powerful thing. Yet, what works for one doesn’t necessarily work for the other. What worked for thousands may not work for the one and only you. We are all equal as human beings, and we are also unique individuals. As adults, we decide for ourselves if we are going to be told what to do, or if we are going to seek and find what is best for us, our families, our communities and our world. Still, there’s something in all of us that hopes for that one thing that will make everything better, whether it’s a pill, a food, a routine, a person, an item of clothing, an animal, a destination or just an elusive moment in time. For some it’s an obsession, for others a nag. For all of us, it’s uneasiness with ourselves, our lives, our bodies, our relationships, our worlds. Then we get that “one thing,” and soon we need one thing more. Because there’s never just one thing. Air, water, soil, natural resources, in their most basic forms, are free. The earth gives freely to us, and we take without much conscience. In the modern western world, we are no longer citizens – we are consumers. “Consumerism is just a 20th century invention of our industrial society, created at a time when encouraging people to buy more goods was seen as necessary for economic growth,” writes Vicki Robin in her book, Your Money or Your Life. A 1929, economic progress report issued by the Hoover administration informed us that “wants are almost insatiable. One want satisfied, makes the way for another…economically, we have a boundless field before us. New wants will make way endlessly for newer wants as fast as they are satisfied. Our situation is fortunate. Our momentum is remarkable.” Leisure was redefined: no longer relaxed activity, but rather opportunity for increased consumption. And “more” became the goal of everyone.
* * * * * * *
No Excuses Fill those double-wall insulated travel mugs and bottles that are sitting in your cabinet with dry beans or water and use them as weights. Use a towel as a yoga mat and comfy pajama pants or shorts as workout clothing. Intertwine rubber bands into a fitness band. Reduce and reuse all that stuff before you recycle: give to and shop at the thrift store and Facebook Marketplace. Trade and swap what you don’t need for what you need. Make the most of YouTube. Research products before you buy, find workouts (my favorite: Yoga with Adriene), learn new recipes and cooking skills, entertain yourself for free. Invest in dryer balls. Go for a walk or run in your neighborhood, along the lake or on the trail. It’s free and invigorating.
*
Ride a bike once a week instead of driving your car.
*
Do some squats, some jumping jacks and some pushups.
* *
Take the stairs instead of the elevator. Turn part of your lawn or driveway into a garden and grow your own food.
northidahowellness.com 11
Today, with the internet and a booming economy,
we have access to practically anything we need and want – and the debt to prove it. We strive to increase our standard of living rather than meet our needs and celebrate life. Modern economic reports demonstrate that we are still so very dissatisfied, regardless of our income or status, and “enough” is a horizon that we will never reach. In her short film “The Story of Stuff”, Annie Leonard says, “Our appetite for things drives a one-way trip for resources, from the earth to factory to store to our house to the dump.” My conclusion: you don’t need all the stuff – the shoes, the leggings, the mats, the weights, the machines, the gadgets, the fancy bike, the wetsuit, the skis, the 30 ingredient meals, the diet after diet after diet. So, let’s just start with you, your body, your mind, your spirit, your home, your work, your money, your health, and create a little bit of space.
Let’s Talk Simplicity
The dictionary defines simplicity as “freedom from complexity, intricacy or division into parts; from deceit or guile; sincerity; artlessness; naturalness.” As an adult, I have discovered that I tend to complicate absolutely everything, unnecessarily. Control often spirals into chaos, tasking into carelessness, rest into procrastination, enjoyment into coping. I struggle to say no, and yes. The corkscrew blinds me to others, creating its own narrative of desperation and perceived survival. The requirements to get up and do this day are almost overwhelming, so I just throw myself in with a madness that eats away at my peace, dreams and hope. This is not sustainable and eventually will destroy every relationship I have, especially the one with myself. Death is a reality of life, but there is also death of the soul, mind and heart that we readily wreak upon ourselves in the pursuit of selfsignificance and acknowledgement from others. Go back and read that definition again. Ok, one more time. Wholeness is possible. Our bodies and minds yearn for it. Our subconscious scratches at our intentions. Our physical processes constantly correct our self-imposed imbalances. Something in us remembers the artlessness of childhood, when we didn’t know any better than to simply live. Yes, 12 mar • apr 2020
“Certainly work is not always required. There is such a thing as a sacred idleness, the cultivation of which is now fearfully neglected” – George MacDonald
we inevitably experience entropy and aging, but there is also a natural input of energy to keep the disorder in check. We usually take this for granted, until something breaks. So, let’s get back to freedom and small wonders. Yes, let’s start right now. First, breathe in. Then, breathe out. Now, read on.
Find Your Stuff
Here’s a little about me. My husband, Young, and I live in a 350-square-foot apartment, we commute most of the year on decent bikes that we got locally for a decent price, our mobile café business is on a tricycle, we enjoy a vigorous hike on a regular basis, and we have taste-tested a myriad of diets over the years to find what our bodies love. This is my life, not yours. Find what works for you. Every year, I am reminded of how culture, external pressure, personal desires, guilt, fear and expectations have pulled me away from a simpler
life. I have overreached to grasp all the things that others have or say I should have, rather than remembering what works for me, today, yesterday and tomorrow. Today, I choose to reject a quick fix, return to gratitude and work with what I have and what the earth has given me to be happy, healthy and generous. In our quest to find the definition of a simple life for us, Young and I have discovered that it can shift with age, location and circumstance. But the best place to start is with what you have, rather than looking outside of yourself and your “domain.” For example, if you have a patch of floor and pajamas, you can do yoga. You don’t need a mat, a dimly lit studio, mood music or yoga pants. Take a look around you. Most likely, you have at your finger tips everything you need to optimize your life. (See the sidebar on page 9 for ways to use everyday objects and situations for your health.)
One More Thing
I’m going to say it again. Remember to breathe. When you reach for a door handle, any door handle. Stop. And take a breath. When you turn on the car to go somewhere. Stop. And take a breath. When you sit down at a table to eat or order. Stop. And take a breath. When you wake up in the morning and think about everything you have to do that day. Stop. And take a breath. Breathing is free. And essential. And unconscious. And healing. Just breathe. And then go live.
Join us at the 8th annual
HEALTH & WELLNESS EXPO Located at the Coeur d’Alene Resort Wednesday, March 18 th 4:30pm - 7:30pm 100+ LOCAL BOOTHS! fireside chats • wellness experts healthy food samples • chair massages knowledge • free mini acai bowls and juice from the well•ness bar and MUCH MORE!
northidahowellness.com 13
HOW FITNESS + MOVEMENT
changed my life
We hear it all the time. Exercise is good for you.
Every single doctors appointment. Every motivational speaker. Every magazine and social media post.
There is no denying this universal truth.
But what does every form of exercise have in common?
Movement. Whatever way you choose, just move your body.
Find the one movement you can’t seem to live without -- whether it be indoor cycling, heavy lifting, yoga or simply hiking Tubbs Hill. Let’s get back to the basics and just keep moving.
MIKE SHAMBERG yoga teacher at CDA POWER YOGA
On October 30th, 2018 after a call to
join my brother-in-law at a night class, I made my way to CDA Power Yoga (CDAPY) for my first ever experience in group fitness. I had absolutely no idea what to expect. At the end of the hour I knew I was hooked. I signed up for the new student pack that gave me access to unlimited yoga for 14 days and never looked back. Over the next 6 months I regularly attended 6 or sometimes 7 days a week and dove headfirst into this world of Baptiste Yoga™. Fast forward 18 months and I now am certified and teach on a regular basis at CDAPY. The practice of yoga has had such a profound impact on my life for a number of reasons. Not only is the physical aspect of it challenging, but the work of creating a space for the mind to process through its responses when 14 mar • apr 2020
things become hard is one of the most invaluable skills I’ve been able to develop as an adult. Baptiste Yoga™, which is the style practiced at CDAPY, focuses on the whole person - mind and body. Its empowering message has given me the ability to not only gain a complete new confidence in my physical strength, but also the way I show up for the people in my life. I’m a firm believer in the fact that movement is an amazing medicine for the heart, soul and body and yoga brings all of that together for me. Many people I talk to about yoga end up saying something to the measure of: “I’m not flexible enough.” While inflexibility may be factor in your body, my response is always the same… Everyone starts somewhere and grows from there. If you are holding back, why not get a little curious about why that resistance exists and see what happens if you were to try something new? Worst case scenario, you’ll be challenged - I’d still call that a win.
“ Everyone starts somewhere and grows from there ”
When I teach I always want the student to leave my class with a few things. First, they sweat. This physical part of the practice sets up everything. It builds a fire to change, renew and cleanse your body. Second, I want them to connect with themselves and others. The mind’s ability to endure, overcome and problem-solve is incredible. As we challenge and step into the work, I believe it creates a space for a more human experience in our lives: one void of the distractions and pressures of our world today. Lastly, peace – the icing on the cake. When we are at peace with our lives, our ability to experience true rest and bring our best to those around us is one of the greatest gifts we get to experience. The word yoga means union. A place where mind and body come together. Perfectly simple and new every day. Yoga is for everyone. That is my promise to you.
BRIANNA BIRDSALL
instructor at CYCLE BAR in COEUR ‘D ALENE
My name is Brianna Birdsall and I’m married
with two sweet kiddos, and I am a school counselor at Winton Elementary in Coeur d’Alene. My passion for health and fitness started at an early age. I was a three-sport athlete throughout my childhood and went on to play basketball in college. After I graduated from the University of Idaho, I met my husband and he introduced me to the world of triathlon. We both live an active lifestyle so we have always supported one another in making health and fitness a priority in our relationship. After my first child was born, I found it incredibly difficult to find time or motivation to exercise. Even when I had time, I didn’t want to leave my sweet baby. There were times when that mommy guilt was felt in full force and I didn’t prioritize doing things for myself. I started running and began going to indoor cycling classes. Eventually, working out became part of my routine and I gave myself permission to stop feeling guilty. A big part of that for me was accepting that setting aside time for myself, especially for exercise, was essential to my mental northidahowellness.com 15
health and overall happiness. After my second child was born, I had an interest in becoming a cycling instructor but didn’t have a plan or know how to go about it. Last spring, Jaimee Cox (Cyclebar Owner) sent me a text asking if I’d like to audition to be an instructor and I was all in! Being a Cyclebar instructor has been absolutely incredible. I love being able to see the growth, confidence, and strength develop among each individual who comes to our studio. Connecting with our members is my favorite part about being an instructor. A fun fact about Cyclebar instructors is that we create a different playlist for every class and the riders receive our playlists after each class! My biggest piece of advice when trying a class for the first time is to have fun! No one is ever the best at anything they try for the first time so be patient with yourself. Bring a friend and be prepared to have a great time!
CALINE LYBARGER member at CROSSFIT CDA
My CrossFit journey started in the Spring of
2018 soon after a trip overseas. That trip revolved around a high school reunion where I met a few childhood friends who happen to be serious Crossfitters. Those friends spoke of a unique fitness culture that peaked my interest. My curiosity 16 mar • apr 2020
led me to CrossFit Coeur d’Alene, “my box” (or gym in CrossFit terms), Idaho’s first CrossFit affiliate, in the heart of Coeur d’Alene’s beautiful downtown. This April, I will be celebrating 2 full years at Crossfit Coeur d’Alene. I have to admit, I did not know much about Crossfit when I stopped by to inquire on that cool April morning. I also did not know what I was getting into when I actually did sign up! What I can say though is that deciding to be involved in this type of training was one of the best decisions I have ever made. To me, what sets Crossfit apart from other programs is its most basic definition… “Constantly varied functional full-body movements executed at high intensity.” The workouts are so varied, they are rarely repeated. The variation and intensity in workouts or WODs (Workout of the Day) make my experiences far from mundane. Timed and measured high intensity workouts encompass a variation of movements ranging from squats, jumps, lunges, pull-ups, push-ups, sprints, Olympic power lifts, gymnastics maneuvers, burpees, thrusters and more. Gymnastics and Olympic power lifting are a few elements that set Crossfit apart from other types of workouts (HIT comes to mind) and are absent from workouts that people do at the typical gym. All these will get a person, such as me, ready for every day physical demands. They have already made me a faster runner and swimmer (two sports I very much enjoy). My endurance has improved significantly and I am much stronger than I have ever been. When I walk out of CrossFit, after an intense workout, I will walk out stronger than I was yesterday. When I say “stronger,” I am referring to both physical and mental attributes -- that keeps me coming back. What I also like about CrossFit is the fact that it could be for anyone and everyone. All WODs can and are scaled based on abilities. I started at zero, I am working my way up and so are others, young, mature, tall, short, large, small, male, female, teen and pre-teen. A typical one-hour session starts with coach-led warm-ups and mobility exercises. Then there is the “skill” portion of the workout where the coach dissects each element of the main movement.
We watch, listen and safely execute. This is done
before each workout regardless of whether one has been attending CrossFit for 10 years or 10 months. Then begins the infamous WOD; the most taxing and exhausting 15 or 20 minutes of one’s day. The best part of CrossFit, something that to me, truly sets it apart from other programs is the spirit, the friendships and camaraderie that develop and stay for years. At CrossFit Coeur d’Alene, everyone knows everyone. There is a closeness that develops when everyone is on the same boat or in the same fight. That closeness also comes from outside activities, celebrations, competitions, and parties that are put together by CrossFit Coeur d’Alene. There also is so much support and encouragement from top-notch coaches and peers; a positive environment that is very inviting. I get a great sense of belonging and when I am there, I feel like I am part of the tribe. Stop by, try it out if you don’t believe me!
JAMIE GREEN
avid HIKER + NATURE ENTHUSIAST
As I stumble along trail marker 5, nearing Corbin
Point of Tubbs Hill, I hear the soothing voice of Brené Brown telling me “I don’t have to chase extraordinary
moments to find happiness – it’s right in front of me if I’m paying attention and practicing gratitude.” You see, hiking and running Tubbs Hill has been my mental and physical therapy for several years now. I usually put on a mind opening podcast or Audible book. Maybe some Brené or Oprah, and mix it up with Dan Cummins’ Timesuck and then I start moving. When I first started, I wore jeans, ill-fitting shoes, and I walked slowly and quietly familiarizing myself with the trails. Pretty soon, I realized I wanted to run it. I would run, walk, run, walk and one day I fell so hard that I still have a scar on my knee. It was then that I walked myself over to Fleet Feet and custom fit running shoes forever changed my life. I installed the “MapMyWalk” app on my phone and started tracking my distance and eventually my time. As my fitness level improved, I started racing myself for an under 30 minute completion. I noticed quickly how my body was changing and my speed was improving. I didn’t need to pay for a gym membership…I could do this myself. The mental health aspect of surrounding your senses in nature and silence is astounding. I think this is why I’ve failed time and time again when I’ve signed up for gym memberships. I needed to be alone and to feast my eyes on beauty. Beth Bridges says, “I believe solitude, silence and stillness is the modern woman’s salve, the antidote to the busy, busy lives we all lead. I know that if I don’t get enough of these three medicines, I’m irritable and agitated.” This is my mantra. My husband and I have 4 busy kids in 3 schools, 7-10 hours of weekly youth sports, a business, boards we sit on, and friends and family we enjoy spending time with. Life is just plain busy. Stepping outside, by myself, in peace and quiet will always fill my soul. There are days where running just doesn’t sound good and instead, I hike to the summit of Tubbs or switch it up with Mineral Ridge. Those are usually my therapy days, where I pretend Brené is my counselor and she teaches me how to navigate life from the arena floor. She says, “Sometimes the bravest and most important thing you can do is just show up”. I truly know that the day I showed up to Tubbs Hill, my gym, was the first day I finally put myself first and learned the definition of self-care. northidahowellness.com 17
Written by Mandi Harris
how much is too much SCREENTIME? As the Children’s Librarian for the Coeur d’Alene Public Library, I am often asked by caregivers about screen time for kids. Studies have found that infants and toddlers learn more from interacting with caregivers than from digital media. Here are tips to help you make the best screen time decisions for your family:
Family Media Plan
The best expert on your child is you. A family media plan allows you to consider your family’s unique needs, values, and goals. Customizable family media plans can be found on a variety of websites. The highest quality plans are based on the recommendations of the American Academy of Pediatrics (AAP).
Screen Time Guidelines by Age Group
Screen time mirrors how we introduce food to children. Food starts off simple for infants. We add in variety to meet the changing needs of growing children. Similarly, screen time needs change as children grow. The American Academy of Pediatrics (AAP) recommends the following screen time limits based on age: • Infants younger than 18 months should avoid screen time. The exception to this is video chatting. Video chatting with someone the child knows and loves helps brain development! 18 mar • apr 2020
• For toddlers ages 18-24 months, screen time should be avoided or limited. If a parent wants to introduce a child to screens at this age, AAP recommends high quality media. Avoid sitting silently with your child or performing other tasks while your child watches alone. Active co-watching is key. Ask your child questions about what you see and hear onscreen. The parent/child bond will elevate the screen time and boost brain activity. • Preschoolers ages 2-5 should use screens no more than 1 hour per day. Again, co-viewing with your child is key for healthy engagement. • Children older than six can have screen time. For this age group, kids and parents should work together to set limits on screen time. AAP says caregivers should “make sure media does not take the place of adequate sleep, physical activity and other behaviors essential to health.” The AAP offers other helpful tips to consider, especially when you are creating your family media plan. They suggest creating screen-free times and zones. Your local library has many resources to assist you. We are always here to help kids and families be their healthiest!
Mandi Harris is the Youth Services Librarian for the Coeur d’Alene Public Library. She leads programs for children ages birth-12. Mandi is usually the loudest person in the library and has been shushed more than once.
northidahowellness.com 19
DINING
healthy
*our favorite:
black bean + sweet potato rice bowl
Cosmic Cowboy Grill Photo by Eastin Johnson
With a name inspired by innovators
like Willie Nelson and Janis Joplin, you already know you can expect great things from Cosmic Cowboy. When he opened the doors in 2017, owner Steve Eller, said the name was inspired by rock greats from the 1970’s. “ They embraced new ways of doing things(cosmic) while remembering the values that made us great (cowboy).” 20 mar • apr 2020
Described as “fast casual “, Cosmic Cowboy truly has something for everyone. Brussel sprouts with your burger? No problem! French fries with your salmon? You got it. Vegan? Vegetarian? Paleo? Gluten free? They’ve got you covered. With added perks like easy online ordering and live music every weekend, it’s hard not to become a regular here.
Whether it’s a quick lunch during the workday at their Coeur d’ Alene location or a Saturday dinner date in Spokane at their newly opened River Park Square space, Cosmic Cowboy Grill is the perfect choice for a unique dining experience that will leave you wanting to come back again and again. Proving that healthy doesn’t have to mean boring and farm fresh doesn’t have to be expensive... and dining local is always the right choice.
now open in spokane!
CDA LOCATION: 412 W Haycraft Ave, Coeur d’Alene, ID 83815 208.277.0000 Sun-Thu: 11 AM – 8 PM • Fri-Sat: 11 AM – 9 PM SPOKANE LOCATION: 822 W Main Ave. Spokane, WA 99201 509.381.3333 Sun-Thu: 11 AM – 9 PM • Fri-Sat: 11 AM – 10 PM
TM
health
solutions to your day-to-day wellness
the importance of
WELLNESS SCREENINGS Written by Jennifer Fletcher, FNP-C | Photo by Fixed Focus Media
Annual Wellness screenings are an important
step to a healthy future for any age group. During Wellness exams, primary care providers constantly look for opportunities to incorporate preventive medicine. This helps reduce the chances of developing health problems and diseases that may cause harm and reduce the quality and longevity of one’s life. A typical wellness screening includes a complete head-to-toe physical exam, vital signs, reviewing general and age-appropriate health labs, immunization status, cancer screenings and prevention, mental health evaluation, dental and ophthalmology recommendations, medication 22 mar • apr 2020
review and diet/exercise recommendations. It is best to schedule a wellness exam when there are no acute concerns or problems, and come prepared with immunization records, medication list(s), and dates/ results of health screenings such as PAP, colonoscopy, mammogram and prostate screenings. Wellness exams are an excellent time to discuss overall health and what proactive steps can be taken to improve health, prevent future health problems and diseases, as well as get the most out of life. There are many important health problems that can be discovered and prevented with a wellness exam. Skin cancer and melanoma are often detected in a wellness exam. Idaho ranks 5th in the United States for melanoma and is the second leading form of cancer in adults aged 15-29. Detecting melanoma and skin cancer at the earliest possible time is critical in the treatment of the disease, which always leads to the best outcomes. Heart disease (plaque buildup in the arteries of the heart) and diabetes are also two very common health problems that can be detected during a wellness exam. Every 37 seconds someone dies from heart disease. Risk factors for heart disease can be easily evaluated during a wellness exam. With proper detection of the risks, heart disease is preventable and treatable with great success. Diabetes can also be easily detected and steps can be taken to manage the disease, reduce contributing factors and treat the associated signs and symptoms. These are just a few of the dozens of benefits of having a wellness exam. Please take the important step in optimizing your health and schedule an exam today. Jennifer Fletcher is a Family Nurse Practitioner who has been practicing in North Idaho since 1999. She owns Active Family Healthcare -- located in Coeur d’Alene.
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northidahowellness.com 23
fitness
a guiding path to being physically fit
creating Written by Josh Armstrong & Jessi Astlund
As personal trainers, how can we ensure our clients
are making progress and moving toward the results they want? What is the road to true lifelong success? The true path to continued success is based on creating heathly habits that are sustainable in everyday life. This means creating a healthy style of eating that you can continue for years to come, it means moving your body in a way that you can carry out into the future. It means finding the behaviors that benefit your health each, and every day, with minimal effort. Our goal with our clients is to wipe away the stigma in the fitness industry that everything has to be regimented, that every workout has to leave you unable to walk for three days. We want the public to see that it is not all about the “beast mode,” or “no days off,” mentality. It isn’t about fad diets, detox teas, or “booty-blaster,” workouts found on Instagram. Success is not found in the latest fat burner or expensive supplements. It is not going to come from a pill and definitely not a bottle. You will find success cooking your own meals, making sure you are consuming a balanced diet consisting of whole-natural foods and moving your body frequently. It can be as simple as going for a walk after dinner, or taking the stairs rather than 24 mar • apr 2020
an elevator, even parking your car farther from the entrance at the store. It is our goal to show people that health is not about restriction, but consistency.
“The true path to continued success is based on creating healthy habits that are sustainable in everyday life” Creating behavioral habits that are healthier, refining them, growing them, and maintaining them are the only way someone will hold on to their results for a lifetime. Change your life, even if you improve by as little as 1% each day, think about where you will be in a year, two years, 20 years. Josh and Jessi own Metamorphosis Personal Training Studio. A small private training studio located on Spokane St. in Post Falls. They offer one-on-one training sessions that are half an hour in duration and focus on teaching clients how to develop their own healthy habits coupled with resistance training to build strength.
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beauty from the inside and out
skincare basics Written by Kristin Leite
Skin…the human body’s largest organ,
how cool is that? A fleshy surface for tattoos, wrinkles, hair follicles and of course…the unfortunate pimple! Let’s break down the basics so we can treat this large organ like the star it is. So many factors contribute to skin health including our overall well being, gut health, environment and products we apply to the surface. Where do we start? Let’s talk water. Water is crucial for our bodies and our overall skin health. Skin cells, just like other cells in our body, need water to function properly. An adequate amount of water a day, (I shoot for a gallon, doesn’t always happen but I try) is enough to feed and nourish those cells. This will help with overall plumpness, firmness and texture in the skin. Bored with water? Add some lemon, cucumber or berries to your drink each day to liven it up. Next up- skincare products! Oh boy, where do I start? I love skincare… eye creams, serums, 26 mar • apr 2020
moisturizers and sunscreens, oh my! But what do we NEED? What is essential? What should be done daily? I believe in a pillar process; it is our starting point. We need 4 main products to get us started on a healthy skin journey. 1. CLEANSER 2. TONER 3. EXFOLIATOR 4. SPF SPF is one of the most crucial products for our skin’s overall health. You may think living in North Idaho doesn’t require SPF since we have some very dim months, but we still need it! That beautiful glowing sun is essential for our bodies, but it needs to be in moderation. There are many different types of SPF to chose from, and quality is key when it comes to one.
After we have these four steps, we can start
adding in other “active products!” This is where a skincare professional will come into play. Estheticians are not here to judge; we are here to help you! We have been trained to assess your skin and direct you to the best product for you and your budget.
Here’s a breakdown of the basics to healthy skin: 1. Water, water, water! 2. Healthy food choices, eat the rainbow. 3. Quality skincare products 4. Wash your face every night! 5. Embrace life... happiness is a glow nothing can replace! Kristin Leite has been an Esthetician for 3 years and owns Skin By Kristin in beautiful downtown Coeur d’Alene. 425.241.1699 • skinbykristincda@gmail.com
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balance finding peace from within
back to the baics of MEDITATION Well... I could sit here and say that meditation
is easy, just sit down and do it! The truth is, the pictures of people you see looking all peaceful in their meditations definitely didn’t start there. They started sitting somewhere totally random, probably in a state of panic, searching for some internal peace. I feel that is what we are all seeking in life, internal peace and freedom. To live a purpose filled life from a place of peace! We all have experienced pain in our lives. A deep pain that has debilitated us, paralyzing us from being our best selves. When we are in pain emotionally, it usually starts to show up in our physical world as well. We are clever beings and find all sorts of ways to run from this pain. Substances, food, sugar, sex, tensing our bodies just trying to make it through one more day in this stressful world. We’re finding ourselves in emotional pain and now our bodies are in pain too. This makes life extremely difficult and we start living from a mode of survival.
“We don’t realize that, somewhere within us all, there does exist a supreme self who is eternally at peace.” - Elizabeth Gilbert
28 mar • apr 2020
Truth is, life is always going to be challenging!
So how can we continue through this challenging life from a place of intentional peace? Meditation is a great place to start! Meditation gives us a chance to sit still and breathe, coming back to ourselves. As scary as it might be, remember everyone starts this process scared and unsure. You are not alone in this fear. “The goal of meditation isn’t to control your thoughts, it’s to stop letting them control you.” (The Age of Enlightenment)
places to start:
1. Find a comfortable place to find a seat. If you are tight in your hips, cross legged seated position isn’t easy. Tip: fold up a blanket and sit on the blanket, elevating your hips to provide some space for your hips. It isn’t super comfortable at first, but it will get easier with time and patience with yourself. 2. Close your eyes. Start with your breathe. Take 3 deep breaths. Inhale through your nose filling your belly like a balloon, then with an open mouth, exhale completely. This allows your body to start to relax. 3. Start with 5 minutes. Then add time as you can and want to. 4. As your thoughts wander, because they will,
imagine your thoughts are a leaf on a river. As they come into your mind, notice, then let them go down the river. Bring your awareness back to your breath. A mantra is also helpful when you get restless. “I AM LOVE” is something I was introduced to. When my mind wanders I repeat “I AM LOVE” over and over until I find stillness again. There are so many different ways to meditate. Find what works for you! Remember to have patience with yourself, this takes time. If you need help please contact me at Freedom Finder’s Yoga & Wellness Center! I can provide one on one help and we also provide classes. I wish for you internal peace and freedom, so you can live the life you have always imagined! Brandi Fisher is the owner and founder of Freedom Finders Yoga and Wellness Center. Her journey with yoga began over 10 years ago when she began looking for healing from severe anxiety. Now a certified yoga instructor and reiki healer, she is on a mission to create a space for others to be seen and begin healing.
nutrition promoting healthy eating
simple steps to
MACRO COUNTING Written by Amy Wearne | Photo by Katya Higgins
‘Macro’ is short for macronutrients,
the nutritional components of our food that have a caloric value. Food is also made up of micronutrients (vitamins, minerals, phytonutrients) but these do not have caloric value. Different macros (protein, carb, fat) can significantly impact our energy levels, ability to do work, recovery from exercise, chronic disease risk, and body composition. 30 mar • apr 2020
Macro numbers represent the amount (in grams) of protein, carbs, and fat a person wants to be eating on a daily basis. These numbers are calculated based on a person’s goals, gender, age, current weight, exercise routine, and their lifestyle. Many people work with a certified nutrition coach, who is trained at prescribing macro nutrition plans, in order to ensure they’re eating the proper amount of each macro for their goals.
Protein: 1 gram of protein = 4 calories. Our bodies are always using protein to build, repair, and maintain muscle. It’s needed for nearly every metabolic process in our body. Protein helps us feel fuller longer, provides a more continuous and steady supply of energy, and also requires more energy to digest than fat or carbs. Carbs: 1 gram of carb = 4 calories. Our body breaks down carbohydrates into glucosethe preferred fuel source for our body. If we don’t get enough carbs, both our mental and physical performance will suffer. Fat: 1 gram of fat = 9 calories Despite its terrifying name, dietary fat plays an important role in making and balancing hormones, forming cell membranes as well as our brain and nervous systems. It’s also the most energy-dense macro.
“Tracking your carbs, fat, and protein is one of the most efficient ways to learn about food composition.” The only way to know how much of each macro you’re taking in is through tracking (weighing and logging) your intake. There are databases such as MyFitnessPal that have made ‘Counting Macros’ very simple. Tracking your carbs, fat, and protein is one of the most efficient ways to learn about food composition. It promotes an awareness of proper portion control and an understanding of how your body responds to a balanced, nutrient-rich diet. Hitting your target amounts of protein, carbs, and fat consistently will help you hit your goals efficiently, without any pseudo health foods, gimmicks, or deprivation strategies. Counting macros provides structure around your nutrition by offering guidelines for you to follow that foster progress and promote habits to live a balanced life, eating portioned foods you enjoy without restriction. Amy Wearne, founder of AIM Nutrition Coaching, is a mother of two, a wife, a business owner, the manager of a local gym, and an athlete. AIM Nutrition Coaching was started because she is a teacher, a passionate health geek, and a goal-oriented person who strongly believes in selflove and achieving great things in life.
kara’s corner
kara_thewholemomma
WELCOME to my little home here in the North Idaho Wellness Magazine! I’m honored by the opportunity to share my passion for Whole Food & Healthy Living with YOU! I’m all about offering easy healthy swaps to make on the daily... because the BEST tips are the ones that feel easy and approachable...
so let’s get started!
Salt It’s something almost EVERYONE has in their pantry! This issue of the magazine is all about getting BACK TO THE BASICS and what’s more basic than salt? No matter who you are or what your eating habits look like, almost all of us are seasoning our food with salt! But did you know you should be reaching for a better option than just your standard table salt? It’s actually quite processed and stripped of natural minerals. Next time you’re at the grocery store, reach for REAL salt such as Redmond’s Real Salt (my personal fave), pink himalayan salt or sea salt. These less processed salts will actually be adding good stuff (minerals) to your body! Easy swap, right?
Water Another basic that EVERYONE uses multiple times a day, EVERYDAY! The shocking thing is that most filters don’t even filter out some of the most harmful things that are showing up in our water supply. To find out the quality of your water, just enter your zip code at www.EWG.org/tapwater to find out! After researching all the options, my two favorite filters are those offered by Berkey & Clearly Filtered. My family has a Big Berkey which is perfect for our family of 5. If you need a little more budget friendly option, Clearly Filtered has filtered pitchers and even water bottles!
Lotion
32 mar • apr 2020
Did you know that what we put on our SKIN can be absorbed right into our bloodstream? Furthermore, did you know that the personal care & beauty industry is essentially self-regulated? 1938 was the last time a major federal law was passed in the U.S. to govern the cosmetics industry. When I found this out years ago I was shocked. I assumed someone or some agency was looking out for our safety. After finding this out, I was on a mission to be my own families advocate and investigator of ALL the things! After trying more products and brands that I can remember, I finally came across Beautycounter. It is a company who’s safety AND performance standard met or exceeded my own! Countermatch Adaptive Body Lotion is my personal fave for lotion. You can shop Beautycounter products via my link here: Beautycounter.com/KaraHicks
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OUT OF THE DARKNESS Local woman fights depression and anxiety By MARC STEWART
Heritage Health
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Shannon Gilbert felt her world collapsing and she descended into a dark place. Her mother was struggling with health issues and Shannon was suffering from severe depression and anxiety. Shannon found it nearly impossible to function; she found it hard to go to work and deal with the daily stresses of life. Last summer, a local shooting at a Fourth of July celebration triggered a mental health crisis for her. “My depression was exacerbated by it,” says Shannon. “I was overwhelmed by everything and the shooting tipped the balance in my mind. I couldn’t handle it anymore.” Shannon reached out for help. She contacted Heritage Health’s Psychiatric Services and unloaded the burden she had been carrying for months. “David and his whole staff were amazing,” said Shannon. “They listened to me and asked me where I wanted to be. They treated me with respect, kindness and compassion.” “Without their support, I don’t know where I would be. I probably wouldn’t be here.” Heritage Health utilizes a team approach to helping complicated patients with mental health problems. Part of that strategy was reassessing Shannon’s medications for depression and anxiety. They determined some of the medications were no longer effective, says David Atkins, a licensed professional counselor and certified Physician Assistant and Director of Behavioral Health for Heritage Health. “Shannon did everything right,” says Atkins. “Our team found the resources for her and we came up with a coping strategy.” A key component was getting Shannon time to recover. Heritage Health’s Behavioral Health Department worked with Shannon’s employer to get her a short-term disability claim. This allowed Shannon to take time away from work to get well. “That was huge for me,” says Shannon. “I didn’t have to worry about losing my job. My employer was great too. They understood and they worked with me.” Shannon encourages others who may be suffering from depression in silence to reach out for help. “I have felt the bad times, I know what that looks like,” she says. “But things do get better. Once you have the tools to deal with depression and what the triggers are, it’s much easier to deal with. I am so grateful.” To schedule a mental health appointment call (208) 620-5250.