North Idaho Wellness Magazine Jan/Feb 14

jan.feb

2014

n or t h idah o

wellness fitness

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health

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beauty

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nutrition

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balance

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MAGAZINE

enjoy!

Local NFL Star

JOHN FRIESZ Chats Health and Family Wellness

Learn How to Change Your Habits

discovering Epigenetics plus: WEIGHT LOSS

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Expires 02.28.2014

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contents. jan | 2014 | feb

Family Wellness.

8.

8.

Getting to Know NFL Star JOHN FRIESZ

12.

Epigenetics.

Your Choices Make a Difference

16.

Habits are us.

22.

Balancing Hormones Naturally.

Part 3: Lifestyle and Supplements

34.

The Importance of Pediatric Dentistry

42.

Senior Sectional

44.

24.

What’s in Season Recipe Lentil Tabouli Salad

in every issue.

Beauty...................................................20 Ask the Expert ..................................................22 Health ..............................................................26 Fitness...................................................28 Balance ............................................................30 Nutrition .........................................................32 Our Healthy Kids ..............................................36

22.

Oral Care ............................................................40

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wellness north idaho

magazine

fitness • health • beauty • nutrition • balance

Publisher Monica Lang Marketing Manager & Writer Brandon Loken Marketing Executive & Writer Holly Childers, M.S. Content & Audience Miles Torres ---Art Director Monica Lang Graphic Designer Brandon Loken Photographer Sheena Dunn ---Contributors

Todd Schlapfer, N.D., Miles Torres S. Michal Bennett, Kriss Mitchell M.Ed Holly Childers, M.S., Sarah Patterson, Margo Jordan Parker, Lic.Ac, Dipl.Ac., OMD

Steve Gajewski MS, LPC, Dr. Erin Elliott Randi Edwards, MD, MS Laura Sferra, LCPC, RYT Dr. Pamela Langenderfer Bruce Ammons, Ph.D. ----

www.northidahowellness.com www.facebook.com/northidahowellness 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 © 2013.

LETTER from the publisher Just say no!

We’ve all heard that growing up… remember our DARE officers? Well that’s easy to do when offered drugs but what about saying no to the daily things we take on, that we really don’t have time for, that just end up stressing us out?

I often find myself doing that, adding more things to my to do list that unfortunately I should have had the courage to say no to. But I’m a woman and like most women, I want to please the people around me – especially my friends, family and colleagues.

In the article written by Skip Frazier, he talks about this exact issue. I love his quote “Accepting no means accepting putting yourself first.” So powerful!

I am so honored to be in our 2nd year of publication and it’s all because of you – our readers and advertisers!

In celebration, we are hosting our 2nd Annual Health and Wellness Fair. Please join us and learn from the 65+ booths of health and wellness providers in our area. They will be ready to help you create and/or maintain your wellness package!

Cheers to a healthy 2014!

Monica Lang

monica@northidahowellness.com

on the cover.

Local NFL Star John Friesz at Coeur d’Alene High School. Photo by Sheena Dunn of Spectacular Images Photography.

join us!

Don’t miss this New Years kick off to a Healthier Lifestyle!

North Idaho Wellness Magazine’s

Anniversary Party and 2nd Annual Health & Wellness Fair is the largest health event pertaining to wellness, fitness, mind and body in our community. Learn how to improve your lifestyle and ways to live longer, better, and happier.

January 15th, 2014 • 5pm-8pm Coeur d’Alene Inn on Appleway FREE to the Public!

Light Appetizers, Live Music, Yoga Sessions, Chair Massages & much more!

Over 65 health and wellness related booths. Each booth has a drawing, amazing information, knowledge and tons of free samples!

new website!

We launched our new website.

On the daily, you will find wellness articles, calendar of local events, nutrition and fitness tips and plenty of recipes!

Check it out! www.NorthIdahoWellness.com

Family Wellness Written by Randi Edwards, MD, MS

W

ellness is an often talked about concept that is vaguely defined for most families.

For some, it simply means that they get through another day without a fight over the kids eating their vegetables, for others it means an enjoyable game of Yahtzee by the fire on a Monday night, and still for others it’s marked by a successful day at the ski hill, where not one season pass or ski glove has been forgotten. Whatever it means to your family, the concept of wellness has become the new buzzword for happiness. It’s not only a feeling, but it’s a mindset that leads to high levels of wellbeing and satisfaction – a combination of physical, mental, and spiritual health. So, what gives some people the unique capability to cultivate this type of bliss?

According to Martin Seligman, the father of positive psychology, about 60 percent of our happiness is determined by genetics and environment, but the remaining 40 percent is up to us. Translated into New Years resolution language, this means that if we make a conscious decision to shape a healthy lifestyle and improve our physical and psychological health, we can expect to be at least halfway successful at achieving wellness this year.

Now that the pressure is off to be perfect, it’s time to examine how experts describe this lofty goal for individuals and families. Don Ardell, PhD, well-known writer, lecturer and wellness promoter, says that, “Wellness is first and foremost a choice to assume responsibility for the quality of your life…a predisposition to adopt a series of key principles in varied life areas….” According to the National Wellness Institute, each of these areas is well defined, and each component important to modify in the pursuit of happiness.

Physical wellness involves aspects of life that are necessary to keep yourself in top condition, which means developing a combination of beneficial physical activities, exercise, and healthy eating habits. Physical wellness also means developing personal responsibility for your own health care, such as caring for minor illnesses and knowing when professional medical attention is needed. Developing physical wellness empowers you to appreciate the relationship between nutrition, exercise, and how your body is able to perform in response. An added bonus is that looking good and feeling terrific most often lead to the psychological benefits of enhanced self-esteem, self-control, determination and a sense of direction.

Intellectual wellness refers to the ability to learn, to grow from experience, and to make decisions. This doesn’t necessarily mean that you have to be an Einstein to achieve mental wellness, as long as you keep yourself open to the possibility of learning from your experiences and occasionally engage in creative and thought-provoking mental activities. An intellectually well person values mental growth and stimulation, is involved in intellectual and cultural happenings, and is engaged in the exploration of new ideas and understandings.

Environmental wellness can have a huge impact on the

way we feel overall. Similar to feng shui, where the concept is to situate the environment to promote good ‘qi’ or life force energy, environmental wellbeing includes attempting to live in harmony with the Earth by understanding the impact of our interaction with nature.

Occupational Wellness is the ability to achieve a balance between work and leisure time, addressing workplace stress and building relationships with co-workers. It’s also important to give a hoot about what we spend so much time doing.

Because it encompasses so much of our time, it’s important for our overall wellbeing to do what we love and love what we do.

Social Wellness refers to having satisfying interpersonal relationships and to appreciate and respect individual differences. It comes down to one’s ability to interact with people around them. It involves using good communications skills, having meaningful relationships, respecting yourself and others, and creating a support system that includes family members and friends. One of the most difficult challenges facing families today is finding time to spend together.

According to a recent Wall Street Journal survey, 40% of the respondents stated that lack of time was a greater problem for them than lack of money. Social wellness focuses on time with others.

Emotional Wellness means feelings of self-esteem, selfconfidence, self-efficacy, trust, love, and an assortment of other emotional reactions and responses. Being emotionally well is more than just handling stress. It also involves being attentive to your thoughts, feelings, and behaviors, whether positive or negative.

Spiritual Wellness is a personal matter involving values and

beliefs that provide a purpose in our lives. While different individuals may have different views of what spiritualism is, it is generally considered to be the search for meaning and purpose of life. Because this may vary, part of spiritual wellness involves working to balance personal needs with the rest of the world.

If you are a parent and you understand these concepts of individual wellness, you can easily see how your family can be influenced by your choices and attitudes. A variety of research indicates the strong influences that adults have on their family’s lifestyle, health and fitness. Much like happy people cultivate their happiness by surrounding themselves with other happy people, parents can create a family environment that models wellness, providing children with their first and most influential model for healthy and responsible behavior. northidahowellness.com

9

“Demonstrate the importance of fitness by making time to exercise every day, no matter how busy you are or what the weather is like”

But what exactly are those habits you can introduce into your everyday life that may add to the bigger picture of bliss? Here are just a few reminders: Demonstrate the importance of fitness by making time to exercise every day, no matter how busy you are, what the weather is like, or what other inconvenience might present – resolve to make no excuses and you won’t be tempted to look for any. Follow your children’s lead and they may even surprise you with the amount of energy stored up from those days on the sofa. Choose a varied and balanced diet, and have lots of good food (fruits and vegetables) around for snacks, so bad choices aren’t even an option. I promise the hunger strike won’t last longer than a few days, and the tears won’t leave permanent marks.

Introduce a new interest to yourself and your family, whether it is the wonderful sound of bagpipe players downtown or trying a new ethnic restaurant for dinner. It’s okay to feel that the experience wasn’t perfect – not everyone digs a guy in a skirt.

Lead a lifestyle that is respectful to our environment and minimizes harm. Walk when you can to prevent increased air pollution, avoid harsh chemicals when cleaning your toilet, and tone down your noise when talking to Aunt Sally on the cell phone. Lastly, please refrain from producing secondhand smoke, especially around others, and particularly around your kids.

Search for your calling, if you don’t already have one, and find where you fit. When people are doing what they were meant to do, they deepen their sense of meaning and purpose, and share their love of work with others.

Find ways to contribute to the common welfare of the community, live in harmony with others, and seek positive 10

jan | feb 2014

relationships. Be willing to actively seek out ways to preserve the beauty and balance of nature and the community, especially if this means picking up after your dog on a pleasant morning walk.

Don’t hide emotions – display them comfortably, effectively, and in a healthy manner. You’d be surprised to see how quickly the rest of your family will respond in kind.

Have an optimistic approach to life, enjoying it despite its occasional disappointments and frustrations. Adjust your expectations if you need to, and take responsibility for your actions. You’ll be glad that you did, when you see your teenager doing the same.

Explore and then follow the path of inner peace that is most meaningful to you and your family, supporting a connection to a higher power or belief system. Then, live a life that is consistent with those beliefs, whether this means meditation, prayer, or yoga.

More likely than not, your children will have a body and attitude similar to yours when they grow up, making now a good time to reflect on what you want for them, and changing any habits you may think set a bad example.

Remember, it’s never too late to get started. Even the process that you will go through to choose better foods, get more exercise and slowly develop better attitudes will impress your kids. They will not forget that their role model was able to make small or large changes for the better – what a great lesson to give them! Whatever your choices, make sure you’re having fun and encourage a family approach to wellness. Set an expectation for yourself and for them to live up to their potentials, and then show them how to behave and what works best to keep a person healthy, happy and wise. Enjoy the process and good wishes!

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On this month’s cover,

we are proud to feature John Friesz, a local athlete who made it big in the NFL, and his active family that like to call Hayden home. John started out like many of our kids today, playing football for his high school, the Coeur d’Alene Vikings. He went on to lead the University of Idaho Vandals, as their starting quarterback, through some of the schools greatest football years. John was then drafted into the NFL and played for the San Diego Chargers, Washington Redskins, Seattle Seahawks and New England Patriots.

His career included amazing challenges and outstanding accomplishments, but when it was time to raise a family, he returned home to North Idaho where he and his family stay involved and active in making our community a healthier place to live.

getting to know NFL star

JOHN FRIESZ Interviewed by Holly Childers | Photos by Sheena Dunn

What did you take away from professional football, health wise, that benefits you and your family to this day?

makes a little mini meal for one of them that doesn’t like what we are having that particular night. That boy is then called a “mam’s boy” and teased relentlessly by the rest of us.

What things do you talk about with your kids in Honestly, I didn’t learn very much during my first 10 years. regards to their health choices they make?

All of the meals were organized by the team. We ate what We encourage them to make smart choices and to stay was put in front of us, but we never learned why we ate active. Sweets, desserts, pizza, etc can be ok if you watch what we did. My 11th and final year in the league was how much of it you take in. Moderation is the key. with the Patriots. They did it different. They brought in a nutritionist once a week for 6 weeks during the spring workouts. They were also the only team that brought a chiropractor on the road during the season which helped in preventing injuries. Playing football at that level is pretty violent. Sometimes I would wake up Monday morning feeling like I got in a car crash on Sunday….The nutritionist taught us how to read labels and more. She showed us why it might be more important to look at how many grams of fat are in a serving and to not be as concerned with the number of calories in a serving. She was also realistic in what the (big) guys were eating. She said don’t eat a bag of cookies for a snack while watching TV, instead eat some graham crackers. Instead of a meat lovers pizza, do vegetables on top or just cheese instead.

Her philosophy was that some fried chicken can be ok if you take the skin off.

Instead of regular potato chips, eat baked chips or pretzels without the salt. Right or wrong, this realistic approach to eating is how I try do it.

John Friesz and family walking the halls of Coeur d’Alene High School.

What’s it like around the Friesz dinner table?

What do you eat and what do you talk about?

Typical banter between the brothers… It’s pretty rare all 5 of us have dinner together. The kids are very busy with sports, girlfriends and jobs. Julie is a very good cook which is great.

Her weakness is that she wants everyone to be perfectly happy with what they are eating. That usually means she

How does your family stay connected with the busy-ness of all the activities and sports your family par takes in? How do you find a balance?

Well I’m usually part of the coaching staff, so I’m already there. Julie doesn’t miss anything. Even though the boys are very hard on each other at home, they are very supportive to each other on the field. If one of them strikes out

3 times at the plate, then everyone is there to offer encouragement. If the same kid hits 3 home runs, we are just as quick to tell them they were lucky and not really that good. (“The wind caught it and took it over”, “the kid pitching is usually the second baseman”, etc…) We have fun with it.

Is there an activity your family does together that adds to your “togetherness”?

We do a little bit of everything. That’s what we love about living here. We try to take advantage of what the time of year brings us.

We like camping at our property in Bonner’s. We are on the lake as much as we can during the summer. Our boys are very different, which is awesome. Hunter likes to golf, go hunting and enjoys shooting guns more than the other two. Jake snowboards in the winter and probably likes camping more than the other two. Carter likes anything that is one on one. We are throwing the football around a lot right now. Last summer was a lot of batting practice, snorkeling and fishing on Hayden Lake for the two of us.

Tell us your thoughts and possible solutions to child obesity.

Just get outside and have fun being a kid. Moderation with almost everything is the key. A little time playing video games is ok, just like a small dessert is okay. Too much of a good thing is no longer a good thing….

As a parent we need to encourage our kids to stay active. Doing outdoor activities with them will help you stay connected while they are doing something they enjoy.

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jan | feb 2014

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northidahowellness.com

15

Epigenetics

Your Choices Make a Difference

Written by Todd Schlapfer, N.D.

There’s a thousand and one opinions out there about the best way to eat and live for health. I like to think of that as a testament to our individual variance. Indeed, one person’s food can be another’s poison. How we each learn what is best for us, though, is usually an arduous process, rarely completed and usually frustrating and confusing—a grab-bag/guinea pig experience.

A valuable key to unlocking the treasury of what’s best for each of us can be found within the knowledge of our ancestral and genetic nature—the aspect of our biology that determines genetic expression. The degree to which we can appreciate this we can diminish the ambiguity of how best to care for ourselves—learn the optimal foods and stress coping choices and how best to exercise our body.

Our biological nature is the summary of thousands and thousands of years living on planet Earth. Each of us belong to a rich ancestry that patterned our genomic nature . . . and continues to do so. We each live downstream from a long watershed of environmental variance—foods, places, weather, disease, struggles, triumphs—all encoded into our current body and life. That tapestry of history is banked in our chromosomes, on genes. The mapping of the human genome was completed in 2003. Research on the links between genes, our biological function and the environment we live within has flourished. Here’s two of the many major enlightenments born from such research: 1. At least 70% of our genes adapt to the choices we make everyday, for better or worse. We are not stuck with a destiny determined solely by our genetic blueprint.

2. Foods require enzymes in order to be appropriately unzipped and nutrients assimilated. Those enzymes are provided by the proteins generated by our individual genome, which varies from person to person. The best foods are the ones for which we possess the required enzymes.

We can now, with significant confidence, connect which foods correspond with the protein/enzyme products expressed by our personal genome. The angst and time spent learning what foods are complimentary to us individually can be greatly reduced, including expense.

We call this science of how our genes respond and adapt to our way of living Epigenetics. Unless equipped with enough wisdom and self knowledge, it can be a gamble what genetic expressions will prevail. The outcomes can be negative or positive. Epigenetics is powerful knowledge for people interested in their health because it dissolves the long established belief that we are inextricably tied to our genetic nature. It enables us to talk back to our genes and, in particular, use food as medicine, as Hippocrates once prescribed.

Think of epigenetics as the software you insert into your computer. The computer is designed to respond to input (software). Or, think of it like this: a paragraph of sentences where all the letters are arranged in a certain order. That’s

“The growing knowledge around epigenetics tells us that understanding the individual, not merely the symptoms, is the key to health and prevention.” your genome, your genes. These remain in a certain and constant order. However, if you change the punctuation of the words, it will fundamentally change the understanding and expression of what is written, again—for better or worse. Epigenetics is the study of how we ‘punctuate’ our daily lives—the collective of conditions and agents that give the genome ‘marching orders’, i.e. inform the genes how and what to express. The genome does the work. Epigenetics tells it what to do. The myth here is that genes are a blueprint for the destiny of your life, that there’s nothing you can do to redirect genetic expression.

Consider our personal genome and epigenetics as a reflection of the principal of reciprocity. Our deepest nature is governed by an equation of give and take—an exchange that has a significant contribution to our destiny. We talk with each other, we love and hate, we create relationship and community, we breath in and breath out, we exchange O2, C02 and H20 with the planet. There is nothing we do alone.

The growing knowledge around epigenetics, cellular signaling, oxidative stress, etc. tells us that understanding the individual, not merely the symptoms, is the key to health and prevention. That would mean shifting from reductionist thinking (as the standard model of health care) to what’s known as complexity science, where individual variance is not considered abnormal or pathological. It means taking into account that each of us are not the same—that there is a natural variance to our biology and function. Instead of ‘medicine for the masses’, we would practice and provide medicine for the individual. Fortunately, there is health care founded upon that rock of expertise and wisdom, one that embraces and teaches us about the precious significance of our individual nature. northidahowellness.com

17

Mind-Body Health

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Mindfullness & Stress Reduction Chronic Disease & Pain Adult ADHD

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jan | feb 2014

Stephen Gajewski, MS, JD, LPC, LLC Transformational Counseling & Coaching

208.640.3323

stepgaj@frontier.com

Each patient I see wants to be free of suffering.

A pathway to their health and freedom is a personal map constructed from an exquisite inventory of their history, life experience, biological function and genotypical nature. Once endowed with the tools and personal knowledge of their intrinsic and personal nature, they become the captain of their journey through the landscape of their life . . . and are more likely to reach a distant shore in a higher state of health than when they were born.

When we synchronize the science of our individual biology with our lifestyle and the forces of nature, health and prevention prevail.

A fundamental starting place is to learn 2 of the most knowable genes found on chromosome #9, your blood group and type. That knowledge alone can help clarify certain gut dynamics unique to one’s individual nature. Which proteins, fruits, vegetables, beans, fats are best for me? For you? The more we learn about an individual’s genetic nature and variance, the more personal and precise the map becomes.

The research is vast and the science is deep for what meaning this individual genetic variance has upon health. Of course, it’s critical to reckoning an accurate blood transfusion, but it’s importance far surpasses that single use since these genes are everywhere within us, not just in the blood.

The intricacy and complexity of the interplay between our genes and our living conditions is profoundly informative, empowering us to play a more determinate role in the choices we make and thereby opening the door to the reversal of disease, prevention and good health.

Dr. Todd Schlapfer, ND, matriculated at the National College of Natural Medicine in Portland, OR and has been a practicing physician of natural medicine for the past 30 years at his current office, Coeur d’Alene Healing Arts. The exploration of how human health is intimately linked to the forces of nature (food, soil, water, climes, genetics, exertion, stress and their corresponding biological systems and cultures) is central to his work as a doctor.

He has worked extensively to develop public policy for the advancement of natural medicine and serves as an educator and mentor to burgeoning physicians and established practitioners. As a clinician, Dr. Schlapfer strives to enable others to re-connect to their inherent and indigenous resources as pathways to reversing disease and optimizing health. In 2005, he was awarded Physician of the Year by a national vote of his peers. To contact his office, call (208) 664-1644. www.cdahealingarts.com

Let’s be well.

northidahowellness.com

19

BEAUTY

healthy body and mind.

Treat Your Feet Even during the colder months Written by Christina Quinton

As we traded in our cute summer sandals

for cozy socks and warm boots, we tend forget about our feet during the colder months, but did you know the most important time for foot care is actually during these months, it’s true. During the colder months there is less moisture in the air causing it to become dryer combine that with constant exposure to indoor heating and you have a perfect recipe for really skin drying conditions. Proper at home maintenance and regular pedicures can help minimize dry skin, reduce your chances of painful cracked heels and promote stronger healthy nails.

Here are a few helpful tips to treating your feet during the colder months: • Proper exfoliation is key. If you are booking a pedicure try one that offers a scrub or a hydrating mask. These little extras are well worth it and provide a little extra attention to those troubled areas. At home, try using a foot scrub at least once a week.

• Hydrate, Hydrate, Hydrate… Invest in a good moisturizer; I love anything with Shea Butter or Coconut Oil. They are both amazing hydrators and have a ton of natural nutrients. Tip: Slip into your favorite comfy socks after you moisturize this will help lock the moisture in.

• Keep your toenails healthy and strong. Constant polish on the nails can be very drying to the nail plate which can lead to dry, flaky and discolored nails. This is the best time to take a little break and go without polish for a month or two. So on your next trip to the salon opt for a natural buff instead.

• Keep your toenails a safe and healthy length. Regular trimming is very important. Toe nails that are too long can end up rubbing on your boots causing bruising of the nail, which can then lead to lifting or even worse, loss of a toenail or painful in-growns. So, know your proper length and if you are not sure consult with your doctor or licensed nail therapist.

Little extra benefits you may not know to getting regular pedicures: • Reduces stress • Increases circulation • Early Detection of possible health problems or fungal infection Christina Quinton has been in the industry for 7 years styling nails in LA and Austin before moving to Coeur d’Alene in 2011. She specializes in natural nail care and owns Pedi and Polish, A Natural Nail Boutique in Hayden, 208.772.2526.

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Habits are us.

Written by Bruce Ammons, Ph.D.

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jan | feb 2014

ASK THE EXPERT Let’s face it: as humans, we often make better robots.

Every time we act, have a thought, or move, we are firing nervous pathways that become more “burned in” – more likely to happen again in the future. We are wired to automate everything we do in the name of efficiency as a critter. We are habit machines!

This feature of being a human animal is very helpful in many ways: what if we had to think about every muscle we were using in a particular moment? Had to consciously sit or stand upright, consciously breathe in and then out, consciously use each muscle with every step we took, balancing, moving our legs, bending our hips, etc.? Overwhelming, no? Instead, we are designed to be able to do things, record this doing in our brains and nerves, remembering it for the next time, each time honing the necessary connections so that the doing becomes more and more particular and skillful with each repetition, and a “motor program” is formed inside our brain that can operate beneath our conscious awareness, a “procedural memory” now. Now we are just good at it and don’t have to think about it and clutter up our attention.

Cool, huh?

But it can be a problem too. In fact, we are automating everything we do in every moment. Every moment we are “practicing” and “burning in” the very things we are doing, whether we are aware of this process or not – our physiology just does this. If we each junk food today, we are more likely to eat it again tomorrow. If we are slothful and lay around, rather than going for a walk or playing with the kids or friends, we are more likely to be a couch potato tomorrow. We are building muscle and habits of the mind in and at this point, many are already strongly built in.

So those New Year’s resolutions to lose weight, get fit, do more, have more fun, be more outgoing … whatever they are -- they are difficult to initially establish and maintain because other wiring, other pathways in the nervous system, have been fired so many times before and are now represent the established paths. It is like we are at the top of the sledding hill and the established habits are incredibly slick sled runs that we fall into and … away we go, 90 mph down the same old hill.

Mine is often paved with potato chips or ice cream and watching TV. Thus it is very important to engage our conscious mind to make changes we want – and to keep it engaged as much as possible; no mean feat! Every bit of wiring in us wants to be automatic, so we have to find ways to repeatedly and consciously become mindful in the moment and make the new choice, over and over, until it becomes stronger and can compete with the old habits. We will need tools if we are to succeed, correct? And they may need to be new tools or tools we aren’t used to (habitual) using. It will take discipline to establish this new tool use too, to get further leverage in forming other new habits.

What tools are handy?

One of the most handy and powerful tools is an “external memory” to support ours, and then developing the habits of using it often.

This memory support can take many forms: a daily prioritized list, a calendar where we schedule what we are spending our time at and

when, a daily log or diary, and so on. If you use lists, I suggest making two: what you are going to get done (your “to do” list) and what you will avoid spending time doing (your “to don’t” list). But the richest and most powerful of these habit-building supports is the time-structured list that can give us automated reminders: an electronic calendar like a Google calendar or the calendar apps on our smartphones or a daytimer book. The reason I say this is most powerful is several-fold: (1) when we consciously choose to look at our calendar each morning and evening, we are practicing making conscious decisions and reorienting ourselves one more time to our priorities and goals – strengthening these habits and becoming more goal-oriented and thoughtful more of the time about what we really want, (2) we are putting important goal behaviors into our calendar at a particular time, with a reminder – so that we will be prompted and “reminded” (brought back into our thinking and aware mind) – of our choice of what matters enough to do, (3) we put our awareness and desires into concrete form when we write them, and in verbal form they get repeated as conscious aware choice each time we write or read them – the opposite of unconscious, sled-running “procedural” memory (habit).

Remember to be gentle with yourself.

Habits take time and practice to learn and burn in. It takes time and effort to extinguish/forget old, practiced ones and time to learn new ones. Our task in resolving to change and

changing then involves (1) persistence and (2) mindfulness of guiding goals or “reasons to do it”. We need to learn to tolerate the “mistakes” we will make due to older habits and not let them get us permanently off track (zooming down the hill on our old luge sled toward the trees of obesity, diabetes, dementia, inflammation, etc.). We humans are beautifully designed but that design always contains flaws and each of us is unique, much as snowflakes. Let’s make use of this beautiful design of habit-making that we come born with and use it to actively, consciously, to form the life we want, the better life that we can picture and the put together one habit at a time.

Dr. Bruce Ammons is a clinical psychologist in private practice in Missoula, Montana. He specializes in a wholistic practice that involves habit change (!): (1) learning to consciously attend to our core emotions for guidance, (2) learning to attend to anxiety inside us and consciously learn what is causing it and how to lessen it through direct, assertive, respectful action, (3) how to feed our bodies and minds to promote wellness and reduce inflammation in the body and brain (Paleo and Zone nutrition), (4) how to use the science of exercise to determine a best practice for you in your physical fitness building and maintenance, (5) how to achieve optimal sleep/recovery, and (6) how to build and hone habits of attention to the subtlest signals in your body and mind to promote optimal functioning of both (Vipassana or “insight” meditation, relaxation procedures, neurofeedback, and attention to body state). He may be reached at his office number, 406.728.8818 or read his blog at www.adepttherapies.com.

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23

WHAT’S IN SEASON recipes using what’s ripe.

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jan | feb 2014

Lentil Tabouli Salad This vegan, gluten-free salad is hearty, flavorful and packed full of protein.

The perfect way to jumpstart the New year after all of the holiday feasting.

Inspired from the flavors of the Middle East, lentils replace bulgar wheat in this version of tabouli, eliminating the gluten all together.

Fresh herbs and lemon add a refreshing brightness, while warming spices of cinnamon and allspice add depth and intrigue.

| Sylvia Fountaine’s Kitchen | Feasting at Home

Instructions:

Ingredients: • 1 1/2 Cups Puy Lentils (or Palouse Caviar lentils) • 3 Cups water • 4 medium tomatoes (2 cups finely diced) • 1 large bunch Italian Parsley - finely chopped (about 1 1/2 Cups) • 1/3 C finely diced Red onion or shallot • 1/4 C finely chopped fresh mint • 1 tsp kosher salt • 1 tsp cinnamon • 2 tsp allspice • 3 Tablespoons olive oil • 1/4 C lemon juice and zest for garnish lemon • Cracked Pepper to taste

In a medium pot bring lentils and water to a boil.

Turn down heat, cover and let simmer on med-low to low heat for 25-35 minutes, until just tender.

Most of the water will be gone.Strain and rinse with cold water until lentils are nice and cold.

While lentils are simmering. Finely dice tomatoes, onion, parsley and mint, and place in a medium sized bowl. Toss in lentils and mix in olive oil, lemon juice, kosher salt, pepper, cinnamon and allspice. Don’t be tempted to leave the spices out- they seem strange, but work well. Toss. Adjust salt and lemon if necessary. Chill until ready to serve.

Garnish with lemon zest.

Total time: 35 min Yield: 5-6 Cups

meet the chef.

Sylvia Fountaine is a caterer and chef. For most of her working life, she has worked in the food industry, opening Mizuna Restaurant in Spokane, and currently running Feast Catering Co. (www.feastcateringco.com). When she is not catering, ironically, she can be found in her own kitchen creating and playing with food. The meals she makes at home are simple, healthy and unpretentious. Inspiration for her comes from what is in season and she tries to always make this the starting place. You can find more recipes at her blog: www.feastingathome.com

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25

HEALTH

solutions to your day-to-day wellness.

Breast Cancer:

Early Detection is Your Best Protection Written by Jodi Weak

Many factors are linked to breast cancer risk.

Some factors affect risk a great deal and others by only a small amount. Some risk factors you can’t change.

For example, the two most common risk factors for breast cancer, being a woman and getting older, are not things you can change. Other factors you may be able to control. For example, leading a healthy lifestyle may help lower your chances of getting breast cancer.

Understanding which factors may affect your risk can help you work with your health care provider to address any concerns you may have and develop a breast cancer screening plan that is right for you.

Except for skin cancers, breast cancer is the most common cancer in women, but it can be successfully treated. Screening tests can find cancer early, when chances for survival are highest.

26

jan | feb 2014

Know your risk

• Talk to both sides of your family to learn about your family health history of breast cancer • Talk to your provider about your personal risk of breast cancer

Get screened

• Have a clinical breast exam at least every 3 years starting at age 20, and every year starting at age 40 • Have a mammogram every year starting at age 40 if you are at average risk

Call and book today!

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Know what is normal for you See your health care provider if you notice any of these breast changes:

• Lump, hard knot or thickening inside the breast or underarm area • Swelling, warmth, redness or darkening of the breast • Change in the size or shape of the breast • Dimpling or puckering of the skin • Itchy, scaly sore or rash on the nipple • Pulling in of your nipple or other parts of the breast • Nipple discharge that starts suddenly • New pain in one spot that doesn’t go away

Make healthy lifestyle choices • Maintain a healthy weight • Add exercise into your routine • Limit alcohol intake • Limit menopausal hormone use • Breastfeed, if you can

Susan G. Komen® was born on a promise. Ambassador Nancy Brinker, founder of Susan G. Komen, promised her dying sister Susan Komen, that she would do everything in her power to end breast cancer. Susan G. Komen’s mission is to save lives and end breast cancer forever by empowering people, ensuring quality care for all, and energizing science to find the cures.

The Komen Idaho Affiliate’s achievements are seen throughout the service area. The Affiliate has played a critical role in supporting the 28 county service area grantees with funding for breast health education, screening and diagnostics, and patient assistance programs. If you or someone you know needs a mammogram, we can help, call the Komen Idaho office at 208.384.0013 or 877.665.9088

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27

FITNESS

a guiding path to being physically fit.

Crushing Bones To Save My Life Written by Miles Torres

I would describe Windy as serious, focused, and fit.

She’s a “Blocker” on Coeur d’Alene’s roller derby team the N.I.R.D (North Idaho Roller Derby), crushing her opponents at-will and slicing through the pack like a hot knife on butter. She’s fast, she has the guts to take a hit, she’ll smash you to the floor like a linebacker, she wears all black and fishnets, she’s lost 125 pounds in 1 year, and she never thought life could be so good.

Nearly 300 Pounds and Counting It was 2004, Windy described herself as “fat as ever”, alone, depressed, and a diagnosed Agoraphobic. She was about to stay in her house for the next 6 years - as in, not leave the house.

The binge eating had really kicked in at that point. Sadness brought it on and it included can upon can of soda, chips, Snickers, donuts, fried foods and anything else that could put an end to a good life.

She was 25 years old and rushing along the downhill side of life, her own weight increasing the momentum, a mind unable to control it, and eyes shut tight to miss the entire, horrendous crash of a seemingly wasted life.

When Hope Knocks...

“Hope” has a way of creeping into our lives even if we don’t want it there. For Windy that hope came in the form of a camera. So she decided to take a bold step when invited to photograph the local roller derby team practice. She had just spent 6 years inside and the potato chip covered floor was no longer a comfort. So that evening, in the cover of darkness, she left the house.

For someone overweight and depressed, the thought of being ignored by groups of people having fun is appealing.

That’s why agoraphobics stay inside. No people, no anxiety in groups of people, no touching, nothing to notice… ...but Windy’s luck was running low that night, and as she clicked away on her camera trying to be as quiet and unobvious as possible, the roller derby team had gathered around her, handed her a pair skates, smiled and waited. It felt like a setup.

Call it fear of death, unthinkable loneliness, effective medication, or a miracle, but Windy sat down on the floor, took a deep breath and put on the skates - struggling with her size, embarrassed by the attention. Then an arm came down for her, took her hand, and she stood up.

All she could do was stand there, if you could call it standing. Half bent over, the look on her face as if falling backwards in a chair. She stood on skates for the first time in her life, and for the first time ever she was doing something active.

She lasted for 3 minutes. Barely moving forward and everyone around her waiting for the inevitable crash, which never happened. After 3 minutes she was winded, exhausted and sweating.

She came back two days later.

For 3 more minutes, on borrowed skates, convulsing along with a large helmet on, pants and knee pads. Her biggest fear was that fear would take over again, ordering her to go home, to avoid having a life and to leave well-enough alone. She fought that fear for two more days, when she went back and skated for 4 minutes.

Losing Weight In Reverse Windy decided that the only way she would overcome her fears, her weight, and her meds, was to first get a life, which flies in the face of reason and emotional sense for most who are overweight.

What ever her reasoning was, it worked. It had to. The only other option was living in a body that was quickly dying. And then there was that other thing that was happening. The people. People who spoke to her, looked her in the eye, held her hand and skated with her as she learned to move again. Her heart started to feel an unfamiliar feeling of community and relationships, and it was a feeling too good to let go of, and good enough to begin letting go of the past.

Over the next 8, brave months of inch by inch skating, falling, bruising, uncertainty, and relapse, Windy lost over 100 lbs. All unplanned and with the consequence of losing 12 clothes sizes.

“It was a lot of work, but I was finally able to get out of myself and enjoy something. Actually I fell in love with it,” she says about roller derby. Her enthusiasm for it is evident. She can’t hold back her passion for the sport or the tough souls who lent her support and accountability, ensuring her commitment to her team, and a lifeline to a new beginning.

She gives much of the credit to her teammates who gave her unconditional support.

“Derby is like my family. A great community of women who are welcoming and want to know you.”

Windy now calls herself a, “whole different me”, “empowered and confident.”

No longer on lithium, 12 sizes smaller and rarely home, Windy’s message to others who struggle with weight, sadness and hopelessness is - It can be done.

She encourages women to seek support and make a decision when it comes to good health. One way is to contact a local derby team and join. There are two teams in Coeur d’Alene, including a Jr team for girls 17 and under, as well as a coed team in Spokane.

“It was hard to give up the soda. It was very hard to give up the 3am Snickers, but I feel like I have my life back.”

You can contact Windy for derby information and encouragement. windy.welch@live.com northidahowellness.com

29

BALANCE

finding a healthy lifestyle through balance.

JUST SAY NO and Stress Less Written by Skip Frazier

We all know that having too many things on our plate makes us stressed out, cranky, reactive. We have a little tingly spidee-sense that often the reason we have more than enough to do is because we don’t defer on requests for our time when we don’t have time enough to get done what we already have as commitments; we don’t say “no”.

There are compelling reasons to say yes. We have a desire to please others. We don’t want to disappoint. We want to be seen as the person who can do it all and then some. Stress is easier to dea1 with than guilt. We want to be giving, caring, accommodating and we do not want to seem selfish.

And so, we say yes. What we give up in the process is peace, contentment, authenticity, energy, relaxation, time.

What we get is resentment, stress, overwhelm. Doesn’t seem like a very good trade, does it?

But, realistically, we can’t nor should we say no to every request. That would be living in a narcissistic bubble of selfimportance. Somehow we have to take a measure to know when no is the best course of action.

The first guide is to pay attention to that little sense of resentment that creeps in as you prepare to agree to do that 30

jan | feb 2014

which you prefer to not do. Resentment is a tenseness, a feeling at the base of your neck, at the back of your eyes, that foreshadows open irritation and regret. Another marker is a quick notion of trading contentment for achievement or acclaim. Accomplishment isn’t a bad thing, but if happiness falls by the wayside, it might be a clue that you’ve said yes too often. A third thing to pay attention to is that if when you say yes to a request that there is an inkling of inauthenticity in your response. If you can’t say yes with ease, contentment, authenticity, then opt for no.

When you say no to stuff you really have no passion to do, you allow time and energy to say yes to the really juicy things you prefer to do. Saying no takes some courage.

It means people accept or reject you for your authentic, real self, not a charade character. Accepting no means accepting putting yourself first.

Skip Frazier is a North Idaho therapist who works with individuals, couples and families. He can be reached at 208.765.9585

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31

NUTRITION

promoting healthy eating, one bite at at time.

Wild Venison Safe and Delicious Written by Rachel Ewing

Venison is a wonderful choice when looking for healthy red meat. Deer, caribou, elk, and moose meat are lean, low-calorie, and, of course, rich in protein, making them a mouth-watering choice for those who have access to them.

For those of you who are fortunate enough to have a hunter in your friend or family circle, lucky you!

Wild game meat is as close to nature as anything you could hope to find. Free of any herbicide, pesticide, hormones, or antibiotics, wild venison is the cleanest of meats. Wild elk, deer, moose, and caribou graze on pure grass, drink clean water, and grow to the size and strength they were genetically made to, with no help of chemicals of any kind.

However, preparing and cooking wild venison properly is essential to enjoying a safe and flavorsome meal. Wild game may carry such dangerous bacteria as E. coli and Salmonella as well as potentially deadly parasites that can be passed to humans through contact or consumption. Can it still be safe to serve to your family? Well, while commercially sold meat has established laws and regulatory agencies to oversee the safety of the harvest, slaughter, and packaging, individual hunters must take full responsibility to safely handle their wild game meat.

Let’s assume that you’ve purchased your meat or that the hunter in your family or among your friends has properly dressed, drained, and cooled your meat. Now it’s your turn! There are numerous cooking methods to try.

Cuts such as rump, rounds, and shoulders are likely to be tough. Wild game animals spend more time exercising than their domestic counterparts, so the meat is leaner with less fat, which can make it dry. To tenderize and retain moisture, try braising or slow cooking. It is important to bring the heat up to at least 160°F to destroy any pathogens. Never lift the lid off to “check on it.” It takes 20 minutes to recover the lost heat. Remember that safety is always the primary goal of cooking.

Tender cuts come from the ribs, short loin, and the sirloin. Rib contains the rib roast and rib eye cuts. Short loin produces the classic T-bone, top loin steak, tenderloin, and the Porterhouse. The sirloin, from the upper back legs, becomes top sirloin and sirloin steaks. Grilling, roasting, and broiling are excellent choices for retaining tenderness and flavor. Great tips for cooking steaks and ribs are to never cut them thicker than ¾ inch and to avoid crowding them in the pan. This ensures that the water and juices don’t seep out. If you cook for those who prefer their steaks medium rare or even “like their meat still mooing,” take great care in cooking. Always heat venison to the required 160°F to ensure complete safety. Any leftover meat, even if reused in soups, stews, or casseroles, must be reheated to an internal temperature of 165°F. If you have never tried game meat, have no fear. Channel your inner pioneer spirit and consider giving it a try this season!

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33

Balancing Hormones

Naturally

Lifestyle and Supplements Diet - Part 3

In last month’s Part II article, we discussed dietary and lifestyle adjustments that may improve your body’s ability to regulate the hormone leptin. In this follow-up issue, we discuss dietary supplements that will complement the positive lifestyle changes you may already be working on.

To briefly recap, get adequate sleep, exercise daily with short bursts of heavy lifting (best to work with a professional trainer), and drink ½ your body weight in ounces of pure water daily for cleansing and detoxification.

The following supplements will complement the lifestyle habits and highly nutritious foods that we mentioned in Part II for balancing hormones: Essential Fatty Acids (EFAs): These fatty acids are ‘essential’ because they must be consumed –our body cannot be make them. Examples include chia seeds, flax seeds, and fish oil (cod liver, krill, salmon, skate, etc). GLA’s from Evening Primrose, or Borage Oil. Additional benefits: relief from hot flashes and inflammatory conditions such as arthritis, eye and circulation health, and anti-viral activity Medium Chain Triglycerides (MCTs): MCTs– coconut oil is a popular one–provide building blocks for hormone production. Examples include oils from coconut, palm, and macadamia. Only use organic, cold-pressed, virgin or extra virgin, non-hydrogenated, and sustainably harvested tropical oils. Consume up to 3 Tablespoons/day (try a tablespoon in warm tea or coffee, or make super food coconut oil “truffles” using raw cacao powder) Additional benefits: supports weight loss, reduces

Written by Dr. Margo Jordan Parker, Lic.Ac, Dipl.Ac.,OMD inflammation, has anti-microbial and anti-bacterial activity, and moisturizes hair and skin Maca: This tuberous root in the radish family has a wellestablished history of boosting hormone production. Try 1-2 teaspoons per day.

Additional benefits: increased libido, fewer pre-menstrual symptoms, increased fertility, increased sperm production, improved skin, and better sleep.

Magnesium: This mineral supports many biological processes and often contributes to better sleep. Magnesium is available in several forms and it is best to talk with your health or nutrition professional to determine which type is best for you. Dose depends upon a person’s unique needs and bowel tolerance.

Vitamin D: Your body produces this fat-soluble vitamin during sun exposure. For most people however, supplementation in the form of a Vitamin D3 supplement or fermented cod liver oil is advised. Take 2-4,000 IU per day with 1 tablet Vitamin K2 to assist with absorption.

Gelatin: Gelatin, a good source of calcium, magnesium and phosphate, supports hormone production. Look for one that is sourced from grass-fed, humanely raised cows (such as Great Lakes Gelatin Company). Take 1-2 teaspoons per day (or 1-2 capsules 1-2 times per day). Include with this Youngevity plant derived liquid multi-mineral complex.

Fermented Cod Liver Oil: This super-food provides EFAs and Vitamins A, D and K. Discuss dosage with your health or nutrition professional.

Natural Progesterone Cream (for women): Progesterone is the ‘feel good’ woman’s hormone that declines with age. It is important for energy, healthy aging, and libido and for preventing vaginal dryness. Different from synthetic “progestin” that comes from pregnant mare’s urine, natural progesterone comes from the wild yam plant.

Discuss the dosage and timing of application with your health or nutrition professional.

Essential Oils to balance hormones include: Frankincense (2-3 drops under the tongue morning and night), Geranium Oil Oregano and Thyme have been shown to boost progesterone levels, also Ginger, lavender, marjoram, oregano, thyme and ylang ylang.

DIM: DIM, or diindolymethan, is a stable indole found in cruciferous vegetables such as broccoli. It promotes beneficial estrogen metabolism in both women and men.

Take with Calcium D-Glucarate (see below) for breast cancer prevention, to assist in weight loss, and to prevent hot flashes. Consult your health or nutrition professional for dose and timing.

Calcium D-Glucarate: This compound, naturally found in grapefruit and apples, is a unique estrogen detoxifier that helps to excrete excess estrogen and xenoestrogens (compounds that mimic estrogen) before they get absorbed.

Silica: This mineral promotes calcium absorption and is found in a variety of foods including strawberries, avocados, cucumbers, lettuce, and dark green vegetables.

However, the silica found in food sources is usually very low.

Supplementation may provide adequate levels. Discuss dose with your health or nutrition professional.

Additional benefits: anti-aging; healthy hair, skin, and nails; works with calcium and Vitamin D to promote strong bones Iodine: This trace mineral supports thyroid health. It is crucial for maintaining hormone balance and a healthy metabolism. Foods from the sea are the highest sources of natural iodine–try adding dried seaweed and cod to your diet. Or, supplement with dried kelp tablets or potassium iodide. Consult your health or nutrition professional for a dose specific to your needs.

Additional benefits: causes cancer cells to self-destruct (apoptosis); reduces risk of breast, thyroid, ovary, or prostate cancer.

Probiotics/ prebiotics: These microorganisms (good bacteria) and the compounds that facilitate their growth support healthy digestive and immune systems.

Fermented foods are natural sources of healthy bacteria. Try adding fermented vegetables such as kimchee, sauerkraut, and Bubbies brand pickles to your diet. Kefir and kombucha are also good sources.

Moon Maid Botanicals Vital Vulva Wild Yam Salve: This wild yam, vitex and comfrey salve is designed to sooth and moisturize dry thinning skin. This soothing salve contains no bio-identical hormones, synthetic hormones or other synthetic ingredients. It also contains pure essential oils. www.moonmaidbotanicals.com Resveratrol: In the presence of estrogen, this powerful antioxidant provides some protection against cancer. It is found in the skin of red grapes and red wine.

Supplementation is important because resveratrol levels in a glass of wine can be low and come with the possible adverse effects of alcohol consumption.

Additional benefits: anti-aging; supports heart health, metabolism and energy.

Adaptogenic Herbs especially Dong Quai Forte from Herbal Fortress (www.herbalfortress.com): You may visit the Herbal Fortress website to learn more about Dong Quai Forte for Women’s health, and other adaptogenic herbs that may support your individual health.

Dr. Parker practices traditional Chinese Medicine and holistic healing; she is part of the wellness staff at Pilgrim’s Wellness Clinic located at 1310 N. 4th Street in Coeur d’Alene. To schedule an appointment please call: 208.676.0400. She will be teaching a series of hands-on Paleo Cooking Classes at The Culinary Stone in Riverstone located at 2129 N. Main Street, Coeur d’Alene. The first in the series is scheduled for February 13th. Please call 208.827.4116 to reserve a spot.

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35

OUR HEALTHY KIDS

enhancing the health of our little ones.

Prenatal Yoga Written by Jessica Richmond

Prenatal yoga give women an opportunity to

give dedicated time to themselves during pregnancy. This is a first step towards self care for many. Self care is essential to prepare mind, body and spirit for the journey ahead thru birth into motherhood. Yoga can create a space to talk with other mothers going thru the same changes in their bodies and lives. It allows for the cultivation of community during this sacred time in a woman’s life.

There are many reasons why yoga is ideal for the pregnant body. Pregnancy itself is not easy and things are changing each and every day in the mind and body. Yoga can add ease to the expanding body and teach one to truly value the present moment. This is a wonderful thing to be aware of particularly at this time in a mothers life, for the birth of her child and on into becoming a parent.

Labor and birth is all about the present moment and accepting it as it comes.

Your mind will not control how it plays out and yoga teaches one to let go of the need to control by letting go of the thinking mind and accepting the unexpected. To remain curious about all that is unknown. No matter how many children you have birthed, each and every pregnancy and birth is so unique that there is no way to forecast exactly how it will be. Prenatal yoga can also be a safe place to acknowledge any doubts and fears that one may have about this natural process and allow it to be voiced. Letting go of these feelings prior to birth is key and this can have a huge impact for the mothers wellbeing.

Yoga also teaches very important tools for labor, body awareness and the power of breath. Being aware of how the body feels can assist in giving the body what it needs to avoid discomfort and stress in all aspects of pregnancy and on into motherhood. Breath itself has many ways to assist a labor. It lends itself to a natural rhythm each woman holds her own.

This unique rhythm assists the mother by taking her mind away from the pain and intensity of labor. It can also soften the edges and make for a more blissful experience. In my classes we also discuss the birth options that our community has, empowering each mother to pinpoint what she values for her child’s birth. This opens up discussions such as what positions and techniques the partner or doula could assist with during labor.

Research suggests that prenatal yoga helps connect mother to baby, reduces stress and anxiety, improves posture and sleep, increases circulation, strength, endurance and flexibility in muscles needed for childbirth. The alleviation of low back pain, nausea, carpal tunnel syndrome, headaches, and shortness of breath.

Also the decreased risk of preterm labor, pregnancy-induced hypertension and intrauterine growth restrictions. Yoga helps one begin to listen to the body on a more subtle level. The body is always trying to tell you something...slow down and listen.

Postnatal yoga is also ideal for healing creating a sanctuary for any mother who has had any form of birth trauma. I am a C-section and VBAC mama myself I understand both sides of recovery. Postnatal yoga is a wonderful way to get back into shape safely while bonding with baby.

As always, check with your care provider before beginning any new exercise practice.

“The body is always trying to tell you something... slow down and listen.”

Jessica Richmond has been a certified yoga teacher since 2010 also specializing in Prenatal and Early Postpartum instruction. She is a Dona trained doula with a passion to empower women.

She can be reached at jessicarichmondyoga@gmail.com or visit www.gardenstreetyoga.net northidahowellness.com

37

Wellness in Business

Namaste Foods

in Hayden, Idaho Written by Miles Torres

The last thing you would call Namaste Foods

is braggadocious. In fact they are humble, to a fault. So much so that you may never even know they are a thriving food manufacturer in Coeur d’Alene with a glowing, national reputation.

Who? Namaste Foods, which has been located in Coeur d’Alene for 14 years, creates and manufactures a line of gluten-free, allergen-free foods - but not just a line of foods, one that meets a growing need for those sensitive to both gluten and food additives. Their line of foods includes brownies - that I sampled. (I’ll come back to this important point).

Over time this endeavor evolved from kitchen table experiments (picture kids running from mom as she tries to feed them the latest gluten-free experiment, again) into a true success story in a competitive, big money niche where Namaste brings hope and home-style cooking to a hungry crowd.

WHERE: You can find Namaste Foods in many local health and specialty food locations: Pilgrim’s Market, The Flour Mill, Super 1 Foods, the CDA Costco, across the country and on the web, www.namastefoods.com 38

jan | feb 2014

Daphne Taylor, Namaste’s owner and CEO, set out to both discover and create gluten and allergen-free foods when she began to see a growing need in her community. In her quest for good health and an appropriate diet, there was not a more logical place to start than with brownies, of course.

She quickly pressed forward to find new ways to mix fours, flavors and techniques. From pizza crust to pasta, the variety grows each year, as does Namaste’s following.

The smell of brownies at the Namaste Foods facility is just too much - it’s almost torture. It’s one of the items they have to bake and “test” on a daily basis (for “quality control” they tell me) and a visit to the test kitchen revealed a still warm, fresh pan of brownies just waiting to be “tested”. (Before I beat this into the ground - the brownies are amazing. They’re moist, chocolate-y, fluffy, and I ate one that was the size of a cheeseburger. Also, their cups of soup are also quite good.)

Namaste is all about the quality of their foods. The amount of quality control that goes into everything is mind boggling. Everything they do is recorded

on paper, tested, double checked, triple checked and verified, usually by two people, for all ingredients, recipes and flavors they produce. It’s impressive. It all tastes amazing. Quality testing is important, but you can’t “test” your way into delicious. That’s where 17 moms and cooking enthusiasts who make up almost the entire staff at Namaste Foods comes in to play. The variety of foods they have looks like grandma’s recipe book, and the few I’ve tried have been excellent.

Namaste fills an important need and they do it well.

Gluten and allergen-free foods are a billion dollar market as more people look for solutions to solve the sluggishness, pains and concentration issues that have been tied to a diet containing gluten and additives. As a company, addressing this niche is their mission. For Daphne, it is personal and gives her an amazing amount of drive and energy to keep growing in a competitive niche - double digit growth year over year for the last 10 years, actually. But she won’t talk about that nor her role in that. She’s very careful to deflect credit to others in her company while taking a very personal, high-touch approach to how she runs a business and manages people. That’s where she starts to shine, eyes lighting up and rate-of-speech doubling quickly. Get CEO Daphne talking about the people she works with and her love for them and she’ll never stop. Bring up the topic of good food, community and “keeping it local” and the conversation goes on without a break. Ask her about a marketing strategy and she’ll turn green and change the subject back to food and people. Again, this is a humble spirit at work. I’m not supposed to say that she’s the driving force behind the company, but she is the driving force, and it shows. Her personality is on everything they manufacture, and all things business and marketing. This low-key approach is unexpected because of how much they appear to overdeliver.

And there may lie the secret of success for this unique, local company. Daphne’s passion for people and food seems to supersede her desire for gluten-free world domination (ok, they are in Costco), nor does she seem to fear the mega-sized food manufactures who are quickly flooding the market with versions of glutenfree foods for the masses. Namaste is a proud, small town company with a heart for those who need a viable alternative for mild to rather serious food sensitivities.

The fact that they’ve been around years before glutenfree became “popular” should tell you something.

You can find them in many local health and specialty food locations (Pilgrim’s, The Flour Mill, Super 1 Foods, and alike), at CDA Costco, across the country and on the web. northidahowellness.com

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ORAL CARE

hal·i·to·sis

The condition of having stale or foul-smelling breath.

Written by Dr. Erin Elliott

a guide to healthy teeth and gums.

It is birthday season at Post Falls Family Dental and what that means is that the birthday boy or girl gets to choose the restaurant. We should have put a caution sign on the door today, but how can you help yourself if the restaurant that was chosen was the White House with a personal birthday song from Raci along with the pounding of a bongo?

We all came back with smiles on our faces, a belly full of food and an “I Stink” T-shirt. Our patients?

They may not appreciate the fun we had. It is true that while some halitosis, or bad breath, can be dependent on the food we eat and therefore be very transient or temporary, other halitosis can be a chronic embarrassing problem. That’s okay though, there’s no shame, we deal with it daily and like to help.

Although it can be right under their nose (literally), some individuals with bad breath aren’t even aware of the problem.

And interestingly, other individuals who don’t have bad breath are convinced that they do. First let’s talk about the causes and then we can address the treatment plan. The culprits most responsible for bad breath are bacteria that reside in your mouth, especially those on the back part of the top of your tongue. Teeth and dentures that are not cleaned properly also can harbor odor-causing bacteria.

These bacteria metabolize food particles and dead cells in the mouth to produce foul-smelling compounds. Besides food and bacteria, tobacco products cause bad breath, stain teeth and irritate tissues. Dieters can experience bad breath odors as the body breaks down its reserve of fat and protein for energy, releasing ketones in the breath. Dry mouth is another condition that can cause bad breath. Saliva cleanses the mouth and removes many particles that may cause odor, a perfect mouthwash! Dry mouth occurs as we get older as our natural saliva slows down and we usually take prescription medications, or we constantly breathe through our mouth and create dryness. One of the major players of dry mouth though is chronic gum infection called gingivitis or periodontal disease. Simply put, it’s an infection that can lead to tooth loss and some systemic ramifications if not treated with regular visits to the dentist.

Tips for Preventing Dry Mouth:

• To remove plaque and food, brush twice a day with toothpaste and use floss to clean between the teeth.

• Brush your tongue with a toothbrush or a tongue scraper.

• If you wear dentures take them out at night and rinse after meals.

• Use sugar-free gum or mints to stimulate saliva.

Do not use mints or gum with sugar!

• Use an anti-microbial mouthrinse. Be aware that some alcohol containing mouthwashes can add to dry mouth. Ask your denist which might be your best choice.

• Get regular cleanings.

• Drink green tea. It can actually help fight bacteria.

• Use saliva substitute.

• Avoid certain food.

• Stop smoking.

Dr. Erin Elliott is a dentist at Post Falls Family Dental and Sleep Better Northwest. In addition to spending time with her husband, Tom, and their two boys, Dr. Elliott enjoys playing soccer, golf, and exploring North Idaho.

northidahowellness.com

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Dr. John R. Ukich examines Karter Lang of Coeur d’Alene

The Importance of Pediatric Dentistry Written by Dr. John R. Ukich

42

jan | feb 2014

Dental disease, known to most as cavities, is the world’s most prevalent disease, five times more prevalent than the common cold, and most importantly it is preventable. It is for this reason that it is recommended to visit a pediatric dentist by the age of 1 year old or within 6 months of getting your first tooth. The pediatric dentist, the dental equivalent of a pediatrician, is expertly trained, with an additional 2-3 years of schooling, to educate, treat and teach prevention to parents and children. They are also experts on the growth and development of your child’s mouth and face. By seeing your child early they can find and address risk factors that may lead to expensive and difficult dental work in the future. Establishing a good solid dental foundation at an early age sets the stage for good future dental health and a willingness of the patient to take good care of their teeth as they grow into adulthood.

When you first enter a pediatric dental office you will instantly know this is not like any dental office you have been to before. Everything is geared toward the children and the desensitization towards dental treatment. There are games and TV’s and decorations throughout the office that are meant to disarm the patient and make them feel at home. In addition, the dentist has been specifically trained in child psychology, knowing the specific stages of development and using that knowledge to make a specific treatment plan or preventive strategy for your child.

Unfortunately young children can develop cavities soon after eruption of their teeth into the mouth. This can make treatment of those cavities extremely difficult due to their young age. Pediatric dentists have been specially trained in the treatment of young children through the use of behavior management techniques, oral sedation or general anesthesia. Of course, prevention of such problems is always desired, and this is why seeing a pediatric specialist at one year of age is so important.

The dental profession has always been trying to find a way to rid the world of cavities, and there has always been promising research out there, but currently

there isn’t anything that will guarantee “no cavities” for you or your child. So, spending time with a specialist who will take the time to explain the cavity process and what it takes to keep the disease out of your child’s mouth is paramount to the future health of your child.

Finally, the most important thing to remember is that early childhood dental health is very important to good overall health. The reduction of dental problems can have significant health benefits. Your mouth is the gateway to the body, and early dental disease and chronic dental disease have been proven to have a long-term adverse affect on the overall health and development of the body. Dental decay is preventable, and if prevented there is no need for expensive dental procedures. You owe it to yourself and your child to start their dental career off on the right track. Make an appointment with one of your local pediatric dental offices and find out what you and your child have been missing out on.

Dr. John R. Ukich was brought up right here in Coeur d’Alene, Idaho.

Dr. John went to Wheaton College for his undergraduate degree, majoring in Chemistry and minoring in Biblical Studies. He completed his dental school education at Marquette University School of Dentistry where he graduated with honors in the treatment of children with special needs.

Dr. John then spent two years in a Pediatric Residency at the Children’s Hospital of WI, and upon completion moved back to Cd’a and joined his father and team at the Pediatric Dental Center.

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northidahowellness.com

43

SENIOR SECTIONAL

wellness and lifestyle for our seniors.

Charles and Janie Cutting walking the loop at The Kroc Center.

Healthy Winter Seniors About this time of year it seems half of our seniors have left for the winter, and the others stay up north and have to figure out what to do inside to stay healthy and active. With the changing seasons there are a few things to keep in mind when exercising to try and keep injuries at bay.

If walking is your main source of exercise, you can always switch to indoor walking - good options for facilities might be the Kroc Center or any of the local malls. Be sure to keep an eye out for wet linoleum which seems to be always present this time of year.

If you prefer to stay outside, I’d recommend considering looking into some form of traction device for your shoes (Stabilicers, Yaktrax, etc)to provide extra traction on the ice. Getting warmed up before going outside will help prevent straining ligaments, so walking around inside for a bit prior to venturing out is a good idea. Also, keeping your joints warm with long-johns or something like a neoprene sleeve will help keep you from cooling down too quickly.

Written by Adam Olscamp, M.D. | Photo by Jamie Bosanko

This time of year good shoe wear is probably more

important than ever. A good stable platform for stability on the ice will help to avoid falls and turning the ankles.

Perhaps as important, with the ground being quite hard and our bodies being cold and stiff, good shock absorption in a good pair of walking or running shoes will help to avoid injury to our lower extremities. Give consideration to investing in a good pair of winter shoes with new tread and good arch support, they’re worth the money.

Good options for indoor exercise this time of year include indoor cycling or “spinning”, swimming or organized pool exercise, and low impact gym programs available at most of the area athletic facilities. 3 to 4 days a week of 45 minutes to an hour exercise is all it takes to maintain very good cardiovascular fitness. Trying to include at least some low impact activity such as walking, weight lifting, cycling, etc. in addition to swimming, will help to decrease the risk for osteoporosis as well. Most people find exercising indoors to not be quite as enjoyable as out in the great outdoors, so try and mix it up a bit! As in life, variety and exercise certainly makes it a lot more interesting!

Great outdoor activities in our area for this time of year include downhill or cross-country skiing at any of our regional ski areas including Silver Mountain, Lookout Mountain, Schweitzer Mountain, Mt. Spokane, or up in the national park, to name just a few. In those same areas, snowshoeing has taken off as one of the more popular new sports around. A relatively inexpensive sport to get into, with a set of snowshoes and ski poles you can get great exercise and see some fantastic terrain very close by! If you decide to try out snowshoeing, make sure to wear boots with good ankle support as when beginning this can be bit of a strain on the knees and ankles.

One last thing that people don’t consider a great deal in our area for this time of year is our lack of sunshine. Well, I should say most of us notice the lack of sun, but we don’t recognize the need for vitamin D supplementation due to its absence! This time of year in North Idaho the majority of adults are vitamin D deficient and the recommendation currently is for adults 19 to 70 to take 600 IU daily and over 70 800 IU daily. In addition, recommended daily calcium allowance should be between 1000 and 1200 mg per day.

Just because we decide to stay in the shade during the winter in North Idaho doesn’t mean we should let our bones fade away!

Dr. Adam Olscamp brings technical expertise and professional and personal passion to his orthopedic surgery practice. When Dr. Olscamp is not busy in the operating room or with his patients, he might be found in training for his next triathlon.

Dr. Olscamp received his medical degree from the University of Washington and completed his residency at the Medical College of Ohio. He is Board Certified in Orthopedic Surgery by the American Board of Orthopedic Surgery.

northidahowellness.com

45

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Interested in Advertising? North Idaho Wellness Magazine has a distribution of over 5,000 magazines and is delivered all over Cd’A, Hayden, Post Falls and Sandpoint! Email monica@northidahowellness.com for more information.

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Avery 5371

final thoughts

Our names are Kim, Tabby, and Tanya and we have been Best Friends for 17 years. Kim is a local barista at Retro Shot making organic espresso. Tabby is a Certified Sports Nutritionist at Nutrishop. Tanya is an entrepreneur and together we are hoping to help others produce a residual income to fulfill their lifelong goals through the new company MyFunLIFE.

Here is our story on our journey to overall wellness.

As roommates we share everything, so we decided to combine efforts and be more economical by planning out healthier meals which inspired us to also be healthier in other aspects of life. From there we began putting together work out regimens combined with meditation and backpacking trips.

Creating an overall wellness for ourselves further inspired us to do for others so that they too could feel as incredible as we had in just a few short weeks.

“Success is persistently working toward a goal or dream until you achieve it.” - Sean Williams 48

jan | feb 2014

Three blondes, one house, and a lot of Teamwork.

Life can have its ups and downs so we have made a decision to overcome obstacles by learning and applying a few positive things in life. The Law of Attraction, writing Declarations & Affirmations on our quote board, meditation, reading on a daily basis, goal setting, and doing little things around the house to help each other out brings us success in our household. We wish to inspire others by living an example of Positive Attitudes and Action behind Faith.

As a team we came up with the Random Acts of Kindness Project (RAOK) December 2013. This undertaking involves at least one RAOK for each day of the month. The RAOK project was based on a desire to impact people on a bigger scale and leave 2013 with a bang. So for the month of December we completed 31 tasks, big and small, and have never felt better because of it.

We believe one person can make a difference. We hope to inspire others to reach out and do their own Random Acts of Kindness big or small. Together we’re building an ultimate wellness through mind, body, and spirit. This to us is a success.

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