North Idaho Wellness Magazine May + June 2020

Page 1

contents may | 2020 | jun


EMERGING, in all the ways


Coeur d’Alene SUMMER GUIDE


Farmers Market Directory



The Ketogenic Diet


Dining Healthy: EAT FIT FOOD TRUCK

kara’s corner 30.

healthy living and whole food momma shares healthy swaps each issue!


in every issue Wellness in Business...............................................16 Health.......................................................................20 Fitness.......................................................................22 Beauty........................................................................24

26 24

Balance......................................................................26 Nutrition...................................................................28


Joe Hamilton Store Owner


north idaho






PUBLISHER + DESIGNER Monica Lang Engebretsen MARKETING DIRECTOR Jennifer Miller EDITOR Michelle Cooper IN-HOUSE PHOTOGRAPHER Eastin Johnson COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. CONTRIBUTORS S. Michal Bennett Kara Hicks • Ryan Sousley Jess Phillips • Carly Williams Marc Stewart • Natalie Holaday Matt & Sharon Anderson Jennifer Miller

SOCIAL northidahowellnessmagazine northidahowellnessmagazine

1316 N. 4TH STREET, COEUR D’ALENE, ID | (208) 676-9730 6 may • june 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. 7


515 N 4th Street in Coeur d’Alene


* letter from the team

2020, the year that will change everything. If you had told us a month ago we would be cancelling our largest event yet, or even considering postponing our second issue... we wouldn’t have believed you. No way. Not us. Not today. Like many of you, we had to make some very tough decisions very quickly. Like many of you, we are juggling working remotely and still trying to work together, while also taking care of tiny humans who need us more than ever. We could have easily given up. We could easily let the fear and anxiety take over and let this dream die. No way. Not us. Not today. We’re not ready to throw in the towel. Instead, we’ll use this time to adapt our business practices, pivot our strategies and learn to work together in a new way. And we’ll continue to be your local health and wellness resource and a platform for our local businesses to continue to thrive in this new environment. We know no one will come out of this season the way they came in and we are determined to come out of this stronger and even more in love with this community. Keep your head up, North Idaho. Keep supporting local and keep moving forward. Let’s make 2020 the year that changed everything for the better!

cheers to your health, Monica, Jennifer & Michelle

on the cover

ROCK. YOUR. RIDE. 1430 W Appleway Ave in Coeur d’Alene


8 may • june 2020

Featured on our front cover is Sayre Smith (7). Located at the gorgeous Red Horse Mountain Ranch. ------------------Cover Photography by Brady Campbell Do you have an article idea or want to write for us? Simply email us at 9

Emerging, in all the ways. Written by S. Michal Bennett

I must admit....

“Alone we can do so little; together we can do so much.” – Helen Keller

10 may • june 2020

I am a homebody. My happy place is piddling around the house cleaning, cooking, reading, writing and dancing to music. I might even say that isolation – although not in the context of a stay-at-home order – is a dream come true for me. But then I remember sunshine. And fresh air. And the sound of water lapping against the shoreline. With spring and the anticipation of summer, there emerges a spirit of hope and anticipation. The natural world comes to life, slowly and with a sigh. And we sigh out our troubles with it.

There is an hour or so on clear mornings when new day sunlight pours through the one eastern window in our house. It creates the perfect patch of light on the carpet for Surya Namaskar (Sun Salutation yoga sequence). It cleanses and refreshes my mind. It nourishes my plants. It reminds me that a new day is here, with no mistakes in it. It makes me want to throw open the windows and let everything outside in. During the summer, I sometimes take my yoga mat outside into the container garden and “grow tall” with the tomatoes under the warmth of these morning rays. My mind slows, and I remember that life is fully flowing all around me. The past few months have been more dark, somber and sequestered than anyone could have imagined. Social distancing has created apprehension. Masks that cover our expressive faces have become commonplace. “Quarantine” is no longer a term reserved for special hospital wards and apocalypse movies. Yet, in the midst of all this separation, I have seen life, hope and connection emerge where oblivion and disinterest would have been the norm. For example, an acquaintance of mine had a birthday during the stay-at-home order in Idaho. Her friends could have called or videoed or texted their best wishes. Instead, they filled her street with their cars, rolled down their windows, honked their horns and sang “Happy Birthday” to her as she stood on the porch and cried. I watched the video her husband posted to Facebook. And I cried too. The inversion-laden winters we experience here in the Inland Northwest combined with our resolutions to stay “safe”, “distant” and “well” have concentrated our innate desires for communication, intimacy and authenticity. We are remembering what it feels like to live and love. We are coming back to the important things that “normal” life put aside out of convenience. We are reflecting on the meaning of gratitude. And we’re getting outside ourselves and our houses and savoring what it means here and now to truly live.

Here is my 2020 spring and summer “get out” to do list for here in this magnificent part of the world that we call the Inland NW. May it inspire you to bring to mind the best things in your life! Be grateful and stay well.

Seek out new, simple, nutritious recipes and cook outside as often as possible. • Say hi to my neighbors and have conversations over the fence. • Every day, check in with my own heart and mind, and then ask at least one person how they are doing. How they’re really doing. • Take a journey to discover why I do what I do and how I can change. Then take regular walks and meditate on what I’ve discovered. • Happily make a fool of myself more often, even in public places, for the sake of someone I care about. • Remember that I’m the one who can make a difference and then go do that thing that I usually expect someone else to do. • Pause and feel the water on my skin, the breeze on my neck and the sun on my hair. • Follow through with all those wistful promises I made during quarantine to go grab a drink or coffee with all those people. • Think more. Listen more. Talk less. • Grow more food for myself and to give to others. • Exercise more – outside, with conversations. • Be kinder to my authentic self and seek out the authentic self of others. • But first and foremost, open the door, step outside and invite someone in... in all the ways. • 11

summer guide. We are so lucky to live in one of the most beautiful places with access to so many incredible and fun outdoor activities. Here you’ll find our favorite spots to swing into summer and all the beauty North Idaho has to offer!

CAMPING Camp CDA Just 15 minutes outside of downtown Coeur d’Alene, this private campground has ample space for tent camping, RV’s and cabins. With water access and beautiful hiking trails, this is a great place to spend a summer weekend. -------10588 E Wolf Lodge Bay Road, Coeur d’Alene, ID 83814 (208) 664-4471 • Blossom Mountain Top Farm Grab your spots for this 20 acre mountaintop retreat on HipCamp or AirBNB. With one tiny house and multiple spots to tent camp, this is the perfect romantic weekend getaway! Farragut State Park Just 20 minutes north of town, this state park boasts 40,000 acres with 223 sites, 7 group camps, and 10 cabins. There is literally something for everyone with multiple water access points for boating, fishing, swimming. A large disc golf course, horse and mountain biking trails make this a popular summer spot. -------13550 E. Highway 54, Athol, ID 83801 • (208) 683-2425 Heyburn State Park The oldest state park in the PNW is just 37 miles south of Coeur d’Alene. Rent a kayak or paddleboard for the weekend when staying in one of the tent or RV sites, cottages or cabins. -------57 Chatcolet Road, Plummer, ID 83851 • (208) 686-1308

HIKING Mineral Ridge Scenic Trail This 3.3 mile loop is located 11 miles east of Coeur d’Alene. Keep going to the top to see some of the most stunning views of Beauty and Wolf Lodge Bay’s. An easy to moderate trail, it is a great day hike for the whole family. Tubbs Hill Located right in the heart of downtown Coeur d’Alene, this 120 acre paradise is a local favorite. Bordered on 3 sides by the lake, it has a multitude of hiking trails that you could spend the whole day exploring. The west side trailhead is located next to The Coeur d’Alene Resort boat launch and the east side trailhead is located at the south end of 10th Street. 13 13


Centennial Trail The North Idaho Centennial Trail is 23 miles long, extending from the Idaho/Washington state line to Higgins Point, 6 miles east of Coeur d’Alene at the end of Coeur d’Alene Lake Drive. You can walk, jog, or bicycle on a Class I & II paved trail. At state line, it connects with the Spokane River Centennial Trail, which extends through Riverfront Park (22.5 miles west of the state line) and on to Nine Mile Falls.



Route of the Hiawathas Just 7 miles past Lookout Pass Ski area is one of the most famous biking trails in the PNW! This 15 mile trail boasts some breathtaking views as you travel alongside the Bitterroot Mountain Range. The Hiawatha is family friendly and mostly downhill. No bike? No problem with their full service rental shop! -------Email: Trail of the Coeur d’Alenes Voted one of the top 25 trails in the nation, this 73 mile paved trail begins in Mullan, ID and ends in Plummer. And don’t worry, you don’t need to ride the whole 73 miles with 20 established trailheads on the route.



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Tree to Tree Adventure Park Conveniently located inside Farragut State Park, this park has ziplines, Tarzan swings and other fun obstacles for all ages and abilities. -------Email: for reservations. Timberline Adventures One of the most talked about adventure tours in town with 7 world-class ziplines, 2 sky bridges and 2 auto belays. Make your experience even more epic by booking a Treehouse lunch or s’mores experience. Silver Streak Zipline Tours Ranked the number 1 thing to do in Wallace, ID by Tripadvisor, Silver Streak has 10 different zip lines over 250 privately owned acres. -------Email:

Located at the Prairie Pavilion in CDA!

7777 N. Heartland Drive

14 may • june 2020

Please be sure to check availability for all places and businesses listed above. And always, pack it in and pack it out!


Kootenai County (Hayden) Saturdays 9am-1pm • May-Oct Corner of Highway 95 and Prairie Avenue Kootenai County (Downtown CDA) Wednesdays 4:30pm-7pm • May- Sep 5th and Sherman Avenue


Moscow Saturdays 9am-1pm • May-Oct Main Street SquareDowntown Moscow Liberty Lake Saturdays 9am-1pm • June-Oct 1421 N. Meadowood Lane

Rathdrum 9am-1pm on the 2nd & 4th Saturdays May- Aug • Rathdrum City Park

Spokane Valley Fridays 5pm-8pm • June-Sep 2426 N Discovery Place

Sandpoint Wednesdays & Saturdays • May-Oct Farmin Park at 3rd and Oak

Kendall Yards Night Market Wednesdays 5pm-8pm • June-Sep 1335 W. Summit Parkway in Spokane

*Please check all farmer’s markets social media and websites for any changes to opening dates or safety procedures.

// Shop. Eat. Connect // 15

why the


Could Not Only Help You Lose Weight,

but Save Your Life! Written by Ryan Sousley, DC, FMP Owner of Summit Family Chiropractic

The Keto diet has taken the nutrition world by storm over the past couple of years and for good reason. This high-fat, low-carb diet boasts the potential to help people lose significant amounts of weight in a relatively short period of time. It does so by re-training the body’s metabolism to burn fat for energy instead of carbohydrates (sugar), which in turn allows the body’s metabolism to continue to burn fat even while at rest or during a fasted state. Although somewhat controversial, the results are hard to argue with. I’ve been teaching people to adopt a similar way of eating for over a decade now and have seen remarkable outcomes. Everything you eat breaks down into one of two fuel sources: Glucose, which comes from carbohydrates and sugar, and ketones, which come from fat. Even unused protein will ultimately be broken down into sugar and stored as fat. Your body will become efficient at burning whatever you feed it most. When your body is efficiently burning fat, your metabolism becomes conditioned to burn fat for energy. Which means even if you haven’t eaten for a while, your body will start to burn stored fat for energy. This is one of 16 may • june 2020

the reasons people on the keto diet see significant fat loss while eating this way. Your metabolism can now recognize stored fat as a viable fuel source, whereas when you’re still burning sugar as your primary fuel source, your body doesn’t see the extra fat you have as usable energy. This is also why even if you’re overweight and have plenty of “stored energy”, you might often feel hungry just an hour or two after each meal. Because carbohydrates get metabolized relatively quickly, you essentially burn through the only usable energy within an hour or so, leaving you feeling tired or craving more carbs. So how do you get your body into ketosis, or “fatburning mode”? Your macronutrient targets should look like this: 60-70% of your daily calories come from healthy fat, 25-30% from protein, and 5-10% from carbohydrates. This is in contrast to the Standard American Diet (SAD), which typically consists of over 60% of one’s daily calories coming from carbohydrates. Most people starting out should use a macronutrient tracking app like MyFitnessPal. Sugar is a dirty fuel, and metabolizing carbs results in an abundance of reactive oxygenated species (ROS) and

free radicals which both lead to increased inflammation and a host of health problems such as heart disease, stroke, type-2 diabetes, and certain types of cancer. Contrarily, fat is a much cleaner source of fuel and actually results in lowered inflammation and subsequently lowered risk for these conditions.

“When your body is efficiently burning fat, your metabolism becomes conditioned to burn fat for energy.” There is a growing body of research showing the anticancer effects of a ketogenic diet. This is in large part due to the fact that cancer cells use glucose as their primary fuel source, and so when sugar consumption is radically reduced, cancer cells essentially become starved of energy and therefore cannot grow or multiply. In fact, recent studies show that cancer patients who adhered to a strict keto diet while receiving chemotherapy had significantly better outcomes compared to patients that ate a standard American diet while receiving the same treatment. Ultimately, eating a Keto Diet isn’t about tricking your body into losing weight, or even fighting disease. It’s more about eating in a such a way that is congruent to your body’s natural design, which in turn results in optimized metabolism and health.

Asparagus Frittata Ingredients: • 2 teaspoons olive oil • 1 small yellow onion, or two small shallots, thinly sliced • 1⁄2 teaspoon Himalayan sea salt • 1 pound asparagus, tough ends snapped off, spears cut diagonally into 1” lengths • 4–6 large organic, pasture-raised eggs, lightly beaten • 1 cup shredded raw organic gruyere or swiss cheese Instructions: Preheat oven to 450°F. Gently heat olive oil into a 10-inch ovenproof frying pan over medium-high heat. Add onions and salt and cook, stirring occasionally until onions are softened, about 3 minutes. Add asparagus, reduce heat to medium-low, and cook, covered, until the asparagus are slightly tender, 6–8 minutes. Pour in eggs and cook until almost set, but still runny on top, about 2 minutes. Sprinkle cheese over eggs and put in oven to bake uncovered until eggs are set and cheese is melted and browned, about 5–7 minutes. You may want to turn on the broiler during this baking time to better brown the top. Remove from oven and slide frittata onto a serving plate. Cut into wedges and serve. For more info and recipes visit: Instructions: Mix all the ingredients together in a medium bowl until smooth and creamy. We recommend using a stand mixer with a paddle attachment. (Tip: It helps if all the ingredients are at room temperature, to keep the coconut oil soft.)

Almond Fudge

No bake & No Sugar

Ingredients: • 2 cups raw creamy almond butter (unsalted) • 1/2 cup coconut oil, softened • 1 tsp kosher or sea salt • 1/8 tsp of Kal brand or Now brand stevia concentrated powder – (sweetness to taste)

Transfer the mixture to a square baking dish, or container, lined with parchment or wax paper, then smooth with a spatula, and freeze until solid (about an hour). Remove the fudge by lifting the paper out of the pan, then cut into squares and serve immediately. Due to the nature of coconut oil, this fudge will melt if left at room temperature for long. Store in the freezer for best results. If you want to add a chocolate flavor try adding a scoop or two of Grass-Fed Whey Protein to the mix. 17



What is your official title? Functional Nutritional Therapy Practitioner (FNTP) , commonly referred to as “Nutritional Therapist”.

meet Carly!

owner of Carly’s Compass

TELL US ABOUT YOURSELF! What is your education? Having now owned 3 businesses, from freelance graphic design, print media and promotions, to veteran private security, to now nutritional therap... I’d say I’ve made use of both the formal and informal education I’ve received. Alongside that, I’m a “Lifetime Learner”. I love to read and also learn from others. I graduated high school in Spokane, then went on to study business/marketing, psychology, German and environmental studies at Gonzaga University. In 2016, I became certified as a Sport Nutritionist, and in February of 2020 I graduated from the Nutritional Therapy Association’s - Nutritional Therapy Practitioner Program. What do you do? I help clients understand the blood sugar roller coaster ride and the profound response stress has on our mood swings and food choices. I do this one-on-one and in group settings. Amidst our modern day demands, we effectively use ancestral wisdom, nutrient dense foods and a root cause evidence-based approach to wellness. We co-create real solutions for real people, providing them real relief from GI issues, and blood sugar dysregulation. 18 may • june 2020

What services do you offer? We use a three-part approach to identifying nutritional deficiencies and develop protocols to restore function and balance. This begins with an intake, establishing rapport and giving a thorough health history before making educated action items and new steps. We use the most comprehensive nutritional assessment (321 questions) in existence, called the Nutri-Q, Symptom Burden Analysis, Functional Clinical Assessment (FCA), and Lingual Neuro testing (LNT). Beyond that, I offer the client deliverables and resources from a wellness onboarding guide, shopping lists, meal planning, recipes, social media platform resources, community group engagement/accountability and access to pharmaceutical grade nutrients as needed. I also offer food allergy testing, body composition tracking, food & mood journaling, supplement review and more! Where are you located? I am available in person for intake, consult and evaluations. My clinic is located inside Beyond Bones Chiropractic, in Riverstone Plaza. I also off virtual appointments via Zoom. What gets you out of bed in the morning? I believe that I can help people reach their potential (and happiness) in life, beginning with what they eat. What fuels me is encouraging others to find joy and positivity in a world of heaviness, and help people feel their best so they can stride in their purpose and give back in their circles of influence. What made you decide to pursue this? Growing up seeing my Nana taking 23 medications for a myriad of health conditions. Later to find out that most of which were preventable. Also, being an athlete in 21 years of sports and not feeling well and recovering slowly, to later practically living on sugar and caffeine in high stress corporate jobs. Realizing that it can’t be normal to have a headache 6 days a week, and there must be a way to help myself and others feel well again. At age 14, I

starting learning about health and nutrition. I began with curiosity, then passion, and now purpose. What do you hope clients will learn or gain from you? • Confidence in their own abilities. • Education on the why but also the how to support their bodies through foods and lifestyle factors of sleep/ stress/movement. • Strength in being an educated shopper and researcher. • Accessibility and support from a Nutritional Therapy foundational perspective, • The sense of worthiness that each person has to live in a body that allows them to do the things they love. • I hope they know I will tirelessly advocate for them, and if I am not able to provide the answer, I am the trusted adviser to find someone in my network who can. What are your goals? • Being a teacher at heart, one goal is to continue to develop a platform for health education in complementary modalities, that meanwhile support local businesses nationwide.

• Overall, I wish to change the landscape of how employee

benefits and corporate wellness looks on a small and large scale, beginning with North Idaho.

In the future, I hope to find a scholarship and mentorship program benefitting young entrepreneurs to pursue their dreams in business. Oh.... and to get my pilot’s license and own a plane, so I can bring friends to a mountain top picnic whenever we please. What makes you different? I have a functional and practical approach to navigating life and food that uses both science, experience and compassion to get my clients the results they want. The most Comprehensive Nutritional assessment, Nutri-Q, Functional Clinical Assessment (FCA), and Lingual Neuro testing (LNT) are exclusive to FNTPs and we use it to educate and empower people about their own bodies. They gain the confidence to make health decisions that are the best for themselves and their families.

For more info visit: 19



eat fit

FOOD TRUCK Photo by Eastin Johnson

Healthy food and delicious

*our favorite:

poke bowl

loaded with ahi tuna, jasmine rice scallions, edamame pickled cabbage, avocado radish, sprouts and served with a vegan pesto dressing

food do not have to be mutually exclusive. Especially at the locally owned, EatFit food truck located in Hayden’s new Prairie Pavilion food court. They specialize in macro-based meals on the go with all organic and locally grown products measured and weighed accurately and listed on all packaging. The gluten free menu was created in conjunction with Registered Dietician, Kayla Womeldorff. EatFit caters to the customer and is completely customizable whether you’re eating keto, paleo, vegan, vegetarian, low carb, or whole 30. Open Monday through Saturday 10 am to 6pm, EatFit can serve you farm to table breakfast, lunch and dinner. And their keto based “fat bombs” are a crowd favorite. Short on time? Order online and pick up in 30 minutes. EatFit is a must to add to your list of places to try this summer!

located at Prairie Pavilion Food Truck Court 7777 N Heartland Dr, Coeur d’Alene, ID 83815 20 may • june 2020





Coeur d' Alene

Hayden Lake

Post Falls

(208) 664-2160

(208) 772-4066

(208) 773-1559







We offer NUTRITION counseling with all memberships. One of the biggest questions we get asked is what is the best diet and nutrition plan for YOU. We believe that one size doesn’t fit all and that everyone has different HEALTH GOALS. Some members of TRUFIT are here to lose weight, some are doing it to gain muscle, and some just want to stay healthy. What is your GOAL? We can HELP!

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solutions to your day-to-day wellness

TELEHEALTH FOREVER? Changing health care in real-time Written by Marc Stewart of Heritage Health

The impact of the coronavirus on society may take years to fully understand, but many believe health care has been irrevocably changed by the global pandemic. At the center of slowing the spread of COVID-19 is the idea of social distancing. However, people’s medical needs have to be met, virus or no virus. Fear gripped the country and most people avoided health centers, well, like the plague. “I didn’t want to go into the clinic because of COVID,” says Donna, a North Idaho woman. “I was scared, but I needed my blood pressure medicine. I had to have it.” 22 may • june 2020

Using telehealth, patients can consult with their medical professional via phone and/or computer. Donna was one of the first Heritage Health patients to access telehealth, a service designed to replicate a visit to the doctor’s office. “Telehealth was very efficient,” she says, “It achieved what I needed without having to go to the clinic. I definitely would use it again.” She’s not alone – Heritage Health patients have embraced telehealth with surprising enthusiasm. Does it beg the question: Is telehealth here to stay? “It’s the next conversation on the national scale,”

said Dr. Peter Purrington, Heritage Health Chief Medical Officer. “Will we be able to keep telehealth as a viable method after this crisis is over? That remains to be seen.” The battle for telehealth patients is well underway. Companies like Doctor on Demand, an online health care provider, are fighting for patients across the country. Locally, Heritage Health was the first to implement the service, providing groundbreaking medical, mental health and dental services to North Idaho. Telehealth is not a new concept. It’s been around for years. It was designed to serve people living in rural areas. With statewide stay at home orders, the coronavirus crisis has sparked renewed interest in it. “It’s a great alternative when circumstances dictate a person can’t go to the doctor,” said Purrington. “We’re still trying to determine what platforms are the most effective for our patients. It’s not a one-size-fits-all situation.”

“While telehealth appears to be another important tool for providers and patients alike, there is no one-size-fits-all solution.” Technology is also allowing the general public to replicate going to the doctor from the comfort of their own homes. Medical devices for home use are being marketed and sold to eager consumers from online distributors like Amazon. People can buy the swipe thermometers, blood pressure monitors, diabetes blood sugar testing devices, and handheld electrocardiograms, Most of these items cost $100 or less. Learning how to use the equipment is relatively easy too. YouTube offers a library of how-to-videos. If it all sounds too good to be true, well, it probably is. “Nothing replaces the training and education of a healthcare professional,” says Purrington. “I would urge caution that not all the answers are on the internet. There are complicated health conditions like diabetes and heart disease that require professional oversight. People still need to go see their primary care provider.” While telehealth appears to be another important tool for providers and patients alike, there is no one size-fits-all solution. Instead, health care needs to be nimble and flexible to meet the complex demands of an ever-changing world.

208.620.5250 Follow Us! 23

fitness a guiding path to being physically fit

We all encourage each other and push each other to the next level because a little healthy competition is always welcomed. It doesn’t matter if they are training for a spartan race or in the health battle of their life needing to lose over 100 pounds, we come together and support each other on this amazing journey. Here is what a few of our clients had to say about what the gym community meant to them: Walter “It means accountability both for me and helping others be accountable. Plus the camaraderie of my gym family. Good for my mental and physical wellness. Fun to do spartan races with my gym family.”

“It doesn’t matter if they are training for a spartan

race or in the health battle of their life needing to lose over 100 pounds, we come together and support each other on this amazing journey.”

finding your

fitness community Written by Jess Phillips

My name is Jess Phillips, owner/trainer at TruFit gym

in North Idaho, here to talk about the importance of community in a gym. Community is everything when it comes to our gym. We are a group fitness gym/weight loss center that specializes in boot camp and HIIT training sessions. We focus on pairing whole foods nutrition with exercise for maximum weight loss and strength training catered to each individual’s fitness goals. Community is the glue that holds us all together. Some of the members in our community would never have met if it had not been for the gym. They range from doctors to farmers, school teachers to railroad engineers. We have clients in all walks of life and at all different points along their fitness journey. We have clients that have done triathlons and clients who have never stepped foot into a gym in their entire lives. Yet everyone greets each other with a “hello” and “how was your day”, as soon as they set foot in the gym, creating a family away from our families. 24 may • june 2020

Brenda “It means accountability for workouts and meal planning, support when I struggle, friendly competition and encouragement to push myself to do more and reach my goals. It’s a family and a level of comfort in the gym that I have never experienced before. It’s people who see more in me than I see in myself some days. It’s where I go on bad days to work things out and on good days when I feel like I can conquer the world. It’s celebrating the victories of each person no matter where they are in their journey.” The hardest part of working out in a gym is showing up for your first day. If you show up and are greeted with a smile and a hello from the members and trainers it makes your first and every day after that so much better! Instead of having anxiety about what to expect when setting foot in the gym, wondering what exercises to do and how to use the equipment, and trying to avoid feeling awkward in a big gym setting, you get to come in and grind it out with your friends and new found family. It’s all about building each other up and pushing each other to be the best we can be!


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beauty from the inside and out

clean beauty. TAKING A CLOSER LOOK AT YOUR SKINCARE PRODUCTS Written by Natalie Holaday | Owner of Holaday & Co.

live in an age where consumers are becoming more We aware of what is in the foods we ingest and products we

apply to our body. Skin is the largest organ of the body and absorbs everything, so it’s important to understand what we are feeding our skin. While organic food has been a trend for many years, more recently beauty customers are being compelled to use products labeled natural and organic, which is understandable. Mankind has created enough harmful chemicals to scare us all. However, just because an ingredient is natural or organic doesn’t guarantee a benefit for your skin. Surprisingly enough, there are a lot of natural and organic ingredients that are actually detrimental to our skin’s overall health. In addition, there are many cosmetic companies selling products with ingredients that either aren’t legitimately natural or contain natural ingredients 26 may • june 2020

that can be problematic for skin. This can prove to be a challenge for the customer as well as a business owner. Even the most dedicated to “clean beauty” are at risk of being deceived. The beauty industry in the United States is one of the least regulated consumer categories. Europe has banned over 1,300+ cosmetic ingredients while the United States has only banned 30. It is legal in the U.S. for companies to use chemicals known to be harmful and/or ingredients that have never been evaluated for safety. The FDA doesn’t consider it misbranding for companies to label products as “natural,” even if they contain toxins like coal, tar, asbestos, and the list goes on. Because of this low standard for health and safety, the responsibility to filter out the “good” from the “bad” falls on the individual. Just because a product is or isn’t organic

doesn’t determine its negative or positive effect on the body or environment, so it would be inappropriate to say that only natural and organic ingredients are the “best” or furthermore, the only option for your skin. While there are many ingredients natural and manmade that are not ideal for skin, there are also a large range that are exceptional. It can be overwhelming to shop when the rules seem very unclear. Even as a business owner with firsthand experience making and buying products, I have run into challenges with companies who claim to be “clean” which we’ve had to later phase out of our store because they just didn’t meet our standard of safe and healthy. When there are so many terms of classification (natural, organic, synthetic-free, plant-based, cruelty-free, vegan, artificial, manmade), it is better instead to focus on which ingredients are in each product. And most important of all, know thyself i.e. be aware of your own sensitivities. The following list shows which common health and environmental issues are triggered or damaged by which ingredients: Allergies: BHA (Butylated Hydroxyanisole), BHT (Butylated Hydroxytolune), Hydroquinone, Methyl Cellosolve or 2-Methoxyethanol, Methylchloroisothiazolinone Resorcinol Cancer: BHA (ButylatedHydroxyanisole), Ethanolamines, Ethoxylated Ingredients, Formaldehyde Endocrine (Hormone) Disruption BHA (Butylated Hydroxyanisole), Chemical Sunscreens Parabens, Phthalates, Resorcinol, Triclosan and Triclocarban Toxic to Human Body Methyl Cellosolve or 2-Methoxyethanol, Methylchloroisothiazolinone Toluene, Toxic to Environment, Chemical Sunscreens Cyclic Silicones, EDTA The above list doesn’t contain fragrances, glycols, or phenoxyethanol. I believe these ingredients tend to be less straightforward; therefore, they deserve a bit of extra examination. The more we know, the better we can separate authentically clean brands from imposters. Fragrances, for example, have a powerful ability to tell a story or recall memory with one whiff. Just as we are turned off by a foul smelling home or fierce body odor, humans have a history of covering smells, or eradicating them entirely, with fragrance. I have always loved fragrance - who doesn’t? Personally, I prefer natural fragrance over synthetic, however, I’m not opposed to synthetic entirely.

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It’s important to know about what is included under the “fragrance” label. The most problematic ingredient in “fragrance” is phthalates. Phthalates, as mentioned above, are endocrine (hormone) disruptors. Polypropylene Glycol is a synthetic chemical used to attract moisture to the skin, and help keep products stable. Polyethylene Glycol, or PEG, is an ethoxylated ingredient, which means it has gone through a chemical process to make certain ingredients less harsh. Though there is a list of reactions and exposure symptoms, research shows that they do not appear to pose a safety risk for most people. This is a case where it would be very prudent to know your own irritations and sensitivities. Phenoxyethanol, despite being a controversial ingredient in the organic community, has a similar safety profile to other commonly used preservatives. As most of us know, preservatives are necessary to kill/prevent the growth of microbes in any product which contains water. I personally believe, specifically in products that contain water, phenoxyethanol is a very necessary ingredient. There is an abundance of information out there and I know a lot of these terms and indications can be overwhelming. It is unrealistic to disregard the learning curve. No one can be healthy 100% of the time. I hope this bit of information can get you started on your search for “clean” beauty. We are all in this together and should reserve judgement on where any one individual is at in their own personal journey to health. At Holaday & Co. we will continue to push the envelope to educate you, as we educate ourselves. Be kind to your skin... you’ll wear it everyday for the rest of your life! 27

balance finding peace from within

REIKI a spiritual healing Reiki, an energy healing technique, is based on the principle that the unseen force called “Life Force Energy” can be channeled into the patient through touch. This touch or palm healing activates the natural healing process of the patient and is said to treat the whole person, body, mind and spirit. Considered spiritual, not religious, Reiki is said to have had miraculous results on a multitude of ailments. Including, the side effects of chemotherapy, insomnia, surgical recovery and emotional and mental well-being, just to name a few. This spiritual healing art is available to anyone through mere hands and breath. It is even said that Reiki can be practiced long distance as the unseen energy exists throughout the universe. In this time of so much virtual communication, many Reiki sessions are practiced over the phone or online. In person though, Reiki is performed by “palm healing” or laying of hands on the body. 28 may • june 2020

In a mindful but detached way, the practitioner uses vital energy to evoke a healing response from deep within the system. There are no known negative side effects to Reiki and the practice is said to work if you believe it or not. It may not cure the common cold but you can be sure that at the very least, you will feel more peaceful and relaxed after a Reiki treatment.

healing centers: Equilibrium Massage // Freedom Finders Yoga // Namaste Holistic Massage Therapy // 208.771.1179 Conquer Life Coaching // 29

nutrition promoting healthy eating

the many benefits of

MEAL PREPPING Learn Why it’s Worth the Time and Actually Necessary to Help You Reach Your Health Goals Written by Matt and Sharon Anderson Owners of Rx Meals

You’ve probably heard all about it and have wanted to do it, but just haven’t had the time, or motivation, to get started. Or maybe you aren’t quite sure where to start. Well, we’re going to tell you why you not only should, but need to meal prep if you truly want to be successful in reaching your nutrition goals. Then we’ll cover how you can get started and the best options to fit your lifestyle. Some of you might be asking, meal prep? Who has time for that? We get it, everyone is busy these days, and there just isn’t enough time to pre-prepare your food and eat healthy on a daily basis. Wait, seriously?! Don’t have time to eat healthy? Nobody should have that mindset. We really can’t afford to think that way. We all have to eat, and focusing on fueling your body with foods that provide nutrients that are healing and help you to live a healthier, longer life should be everyone’s desire. Besides, who wouldn’t want to avoid buying, washing, chopping and cooking food, and cleaning a messy kitchen every day? We should all be signing up for that! Food really is medicine and can be healing to the body; giving us more energy, regulating hormone and cell function, proper digestion, slowing the aging 30 may • june 2020

process, managing weight, amongst many other benefits. Obviously, there is going to be the occasional treat and eating out, but it should be the exception not the rule. The three most important things we like to tell people about meal prepping: • Saves time • Saves money • Saves calories (which ultimately saves you from unwanted weight gain). As was already mentioned, it contributes to an overall more nutritionally balanced diet, and can reduce stress as you are able to avoid last minute decisions on what to eat. You get to prepare food that you know you like and pre-determined portions keep you from overindulging, you also avoid unnecessary food waste. Additionally, you have a much better chance of reaching your nutrition, athletic, weight loss/gain/maintenance goals if you plan ahead with your meals. It’s actually essential to reaching your goals if you are really serious about them. Meal prepping is a learning process and gets easier as you go. Start simple and expand on it as you fine-tune your skills. You don’t need to have professional culinary

skills or fancy plating. Have fun with it and get everyone involved. It can look different for each person, here are a few examples: • Prepare meals for a week or just one day. • Completely prepare and package each meal to have it ready-to-go. • Prepare separate ingredients (i.e. cut vegetables and cook meats) to speed up the cooking process later. Some people find it easiest to just have lunch pre-prepared for their workdays. While others appreciate having the entire day prepped and ready-to-go, or at least having most of their dinner meal prepared and ready to portion and heat. Here are some strategies for some successful meal prepping: • Make a plan, that’s the whole key to being successful with prepping, it obviously means you have to plan ahead. Find some recipes you know you will enjoy, keep your budget in mind. Find recipes that include foods from different food groups (protein, starches, vegetables) to ensure balance in your meals. It’s a good idea to have only one or two proteins that you use in any given week and maybe use them in different ways, this will help keep costs down. Then make a grocery list, plan your portions, and get cooking! Things to try first: • Cook in large batches, especially grains/starches, as they can take longer to cook, as well as veggies as they often take longer to prep and cook. Examples: use a crockpot to large batch cook potatoes for the week or prepare a large sheet pan of broccoli florets by seasoning and baking. Store prepped foods in large containers in the fridge to add to meals for the week. • Freeze any extra that you can’t eat within the week. • Make sure you have plenty of single meal-sized containers for storage and large containers for large batch cooking. Invest in your health now, before you’re forced to spend unnecessary time and money on potential complications that may have been preventable. You won’t realize how beneficial it is until you start. So, give it a try now. Remember to start in a way that is manageable for you and your lifestyle. Because, ultimately, what it comes down to is what works best for you. Don’t forget to have a little fun with it! For more info + meals at: 31

kara’s corner


Anyone else absolutely GIDDY about these warmer sunny days we’re having!?! I hope these few ideas I share serve you well as we head into this beautiful new season! My hope is that you can fuel your body with real, whole foods that will give you all the energy you need to enjoy this time to its fullest! Please be sure to follow along on my Instagram page @kara_thewholemomma for more fun and healthy ideas all Spring & Summer long! And if you do try any of these ideas, PLEASE tag me and @northidahowellnessmagazine and I will reshare in my Instagram stories!

enjoy, friends! Hydrate with Fun Flavored Water It’s most likely been drilled into you that staying hydrated should be a daily priority. But for those of us that loathe chugging it plain, I love jazzing things up a bit with flavors found in nature like fresh squeezed lemon juice, fresh or frozen fruit or even some citrus zest too! I also like to add a splash of Apple Cider Vinegar to my very first morning mason jar of filtered water to jumpstart my metabolism by boosting stomach acid and digestion. The great thing is that the flavor possibilities are endless in the spring and summer time with fruits and herbs coming into season! Mango and basil are an unexpected, yet very refreshing combo!

Healthy Grab & Go Snacks The beautiful spring and summer weather we have is like the reward for our long, cold and snowy winters, am I right? Our family likes to take advantage of ALL the beautiful warm days we can, which sometimes means spur of the moment playdates or trips to our beautiful local beaches. In order to keep myself and my 3 kids eating as healthy as possible, I like to have already prepared grab and go snacks to take with us on our adventures, spontaneous OR planned! I like to prepare are these mini mason jar veggie & dip snacks. Just chop up some of your favorite veggies into sticks, then line the bottom of the mason jar with your favorite dip!

Healthy Bunless Burger Bars I absolutely LOVE grilling season! Almost all summer, dinner in our family looks like some kind of grilled meat with a side of fresh veggies and fruit from the Farmers Market, or whatever is in season at the time. Burger night is always a huge hit at our house. When I prepare a burger bar with all the fun goodies, those of us that want to go bunless don’t miss a thing! Bacon, pickles, tomatoes, greens, jalapenos and avocados!?! Flavor explosion! I challenge you to plan your dinners around what is fresh and in season! Your local farmer AND your taste buds will thank you! 32 may • june 2020

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