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n or t h idah o

wellness fitness








What is Paleo? Sun Exposure in North Idaho

Non-Motorized Summer Sports Directory


It’s good for You! Kym Murdoch of Cd’A Paddleboard

Pilgrim’s Market Just Got

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contents. jul | 2013 | aug

What is Paleo?


Sun Exposure in North Idaho


Wild Edibles


Non-Motorized Summer Sports Directory


Kym Murdoch of CDA Paddleboard


What’s in Season Recipe Grilled Greek Salad with Halloumi


Laugh... It’s good for You!



eat your sunscreen

18. 24.

in every issue. Fitness...................................................23


Balance ............................................................26 Ask the Expert ..................................................30 Nutrition .........................................................32 Health ..............................................................40 Natural Remedies ..........................................42 Our Healthy Kids ..............................................43


Oral Care ............................................................44

wellness north idaho


fitness • health • beauty • nutrition • balance

jul | 2013 | aug

Publisher Monica Lang Magazine Director Karyna Hamilton Marketing Manager Brandon Loken Marketing Executive & Writer Holly Childers, M.S. Calendar & Directories Tammy Marshall Editor Erika Peterson ---Art Director Monica Lang Graphic Design Brandon Loken Photographers Zach Mathers Photography Illustrator David Van Etten ---Contributors

Dr. Toby K. Hallowitz, N.D., MSOM, LAc S. Michal Bennett, Kriss Mitchell M.Ed Holly Childers, M.S., Sarah Patterson, Margo Jordan Parker, Lic.Ac, Dipl.Ac., OMD

Erika Peterson ----

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.


jul | aug 2013

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LETTER from the publisher Skin cancer runs deep in my family.

My grandparents, my uncles, my mother, and I have had one form of skin cancer or another. My quarterly check-ups, at the dermatologist, are now just routine. It is part of my wellness package. I often speak to others about forming their own wellness package. What do you need to do to take care of yourself on a daily basis? Have you established a routine that allows you to be the healthiest version of yourself? I spent years being unhealthy – from drinking too much alcohol... to binge eating... to wearing zero sunscreen in the Arizona desert. The 2011 skin cancer diagnosis was my “aha” moment. It was my time to create my own wellness package and with that package came this magazine. This magazine allows me to give back to my community that has helped me through so much. There is so much valuable information in this issue of North Idaho Wellness. I encourage each of you to take what you can from this magazine and create your own wellness package. Listen to your body, learn from your ancestors, embrace this amazing community and always strive to be a better person than you were the day before.

In health and happiness,

Monica Lang

on the cover.

Kym Murdoch, owner of Cd’A Paddle Board Company, just five weeks after having her baby boy, Brody. Photo by Zach Mathers Photography.


jul | aug 2013




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What is

Written by Jonathan Burns

“The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as: obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.” – Robb Wolf

Why Paleo?

Health advantage including: improved cholesterol, energy levels, body composition, weight loss, and reduced pain and inflammation from autoimmunity. Many people are understandably not inclined nor satisfied with blindly following new fad diets. Fortunately, the Paleo diet is not just a fad, but rather has stood the test of time. Agriculture - including the growing of grain crops, like wheat and barley, has only been practiced for around ten thousand years. A relatively short time compared to how long humans have been eating other foods (e.g. digestion-friendly meat, fish, nuts, vegetables and fruits) - 2.5 million years. With a very simple shift we not only remove the foods that are at odds with our health and are extremely pro-inflammatory (grains, legumes, and dairy) but we also greatly increase our natural intake of vitamins, minerals, and antioxidants through whole foods. There is a huge industry in supplements where people try to leech out the nutrients from fruits, vegetables, and whole foods to package them in capsules, powders, oils, and potions. We try to harness the health benefits from nutrient dense foods by taking supplements, then 8

jul | aug 2013

many of us fill our tummies with junk completely lacking in nutrients only rich in calories, additives and preservatives all counterproductive for our health. Supplementation can be helpful in some settings, but does not make up for a diet lacking in whole foods. If you follow a nutrient dense diet such as the Paleo diet, your need for supplements should be minimal. Grain is a big business in this country. We see commercials preaching heart health and seals of approval on packaging promoting, in the minds of the public, health benefits of grain. Fiber does help to reduce cholesterol, cardiovascular disease and diseases such as diverticulosis. The only benefit from whole grains is the fiber content. Grains lack micro/macronutrients, minerals and antioxidants. In fact, some new evidence suggests components referred to as ‘anti-nutrients” that leach minerals from the other foods we consume with grains. Grains are dense in empty carbohydrates that stimulate insulin and in excess can lead to diabetes, an overwhelming epidemic in our society. Grain is not nutrient dense as are vegetables that also happen to be rich in fiber and confer all the same benefits and more. Why not simply choose the more nutrient dense option?

“Several recent studies show gluten intolerance prevalence estimated between 30-70% in the general population.” Grains were engineered to feed the masses and are relatively new foods to humans in our long history of existence. Our guts thus have not had as much time to evolve and fully adapt to this fuel. We have to process them and cook them to break down their thick shells. These shells built by nature to withstand the gut and pass through the gut of those ingesting them to fertilize distant soils. Some people appear to tolerate it without ill effect, but many do have real consequences although albeit subtle and disguised. It is now well understood that for many people, grains can stir up inflammation. Several recent studies show gluten intolerance prevalence estimated between 30-70% in the general population. For some people this manifests as IBS or constipation, for others achy joints, but often vague symptoms that people learn to live with. Celiac disease is an extreme version. It causes sloughing of the gut lining and more severe symptoms, yet it is estimated that currently we are only diagnosing 25% of true Celiac disease, 75% living their lives undiagnosed. If you can afford to choose the more nutrient dense and quality food option, it will be an investment that will pay back in dividends with improved health outcomes in your future.

Health benefits of a Paleo lifestyle Stable blood sugar

Burn off stored fat



More efficient workouts

Reduced allergies

Clear skin better teeth

Balanced energy throughout day

Improved sleep patterns

Image courtesy of The Food Lovers’ Primal Palate -

Building a Healthy Paleo Diet: Lean Proteins Lean protein from healthy cuts of unprocessed meat and fish help build muscle, healthy bones and supports immune function. Proteins even energy release, offset quick release energy sources such as carbohydrates to help feel full and satisfied between meals. Protein also helps blunt the Insulin response that plays a large role in developing type 2 Diabetes in individuals who are predisposed.   Fruits and Vegetables Fruits and vegetables are rich in nutrients such as antioxidants, vitamins and minerals.  They are also a terrific source of fiber to aid in our digestive and colon health.  Diet rich in fruits and vegetables have been shown to decrease risks of cancer, diabetes and neurological decline. Healthy Fats including: Nuts, Seeds, Avocado, Olive Oil, Grass-fed meat, & Fish Oil Diets rich in Omega 3 and mono-unsaturated fats have been shown to reduce Obesity, Heart Disease, Cancer, Inflammation and Cognitive decline. Wild meat and grassfed free range meat is much leaner than their grain-fed counterparts with lower saturated fat content and higher Omega 3 fatty content.  Not all meat is created equally.


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What to avoid: Grains, legumes, starches, refined sugars, preservatives, processed foods, and alcohol. Paleo, in addition to no grains, discourages dairy, another common intolerance for many people. Primal diet is basically the Paleo diet with smaller dairy content.

Misperceptions: Paleo/Primal is about returning to whole, quality, nutrient dense foods that tend to produce less inflammation (that ultimately predisposes the majority of Western Illness). Paleo is frequently misperceived as a ketogenic diet. Paleo does not limit carbohydrates per se. You must retrain your thinking and shift from grain based carbohydrates (low nutritional yield, high inflammatory, insulin stimulating) to vegetable and fruit based carbohydrates (nutrient dense, high fiber, low inflammatory). While some individuals do indeed do better on a ketogenic diet, others require higher carbohydrate portions to fuel a fast metabolism or endurance sport activities for example. Individuals with high cholesterol, heart risks, or weight struggles must still be mindful of choosing lean protein and practice portion control. Every individual is different: different genetics, life exposures, limitations, health issues and goals. Thus there is not a one-size fit all diet—one must tailor and tweak this model to individualize this plan with your healthcare provider. Jonathan Burns is co-owner and head coach of Crossfit CDA. Learn more about Jonathan and the gym at

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jul | aug 2013

Sun Exposure Written by Shannon Mortensen, NP

Sun exposure causes several changes to our skin, the largest organ on our body. These changes are caused from the sun light, more commonly known as Ultraviolet (UV) light. The exposure that occurs over time leads to cosmetic changes also known as “aging skin” and more dangerous changes such as: precancers and skin cancers. The damage from UV light occurs from a breakdown of the elastin and collagen in the skin. Elastin and collagen are the fibers that keep our skin from sagging and stretching.

treatment if not found early. Finally the most concerning form of skin cancer is Melanoma which is associated with tanning beds, blistering sunburns and family history. The exposure of UV light from tanning beds can increase your risk of melanoma by 75%. This type of cancer can be the most deadly and is the leading cause of death from skin cancer. Idaho has one of the highest death rates from melanoma in the United States. Let’s help each other and find ways to better protect our skin.

Some of the cosmetic changes include: wrinkles, sagging skin, stretching skin, freckles and small blood vessel dilations under the skin. It also leads to easy bruising and tearing of the skin which leads to diminished and slower healing time. The cosmetic changes are typically not dangerous but more unsightly for some patients. There are many treatments to help with the aging changes to our skin. These treatments include: prescription creams, microderm abrasion, photofacials, vascular lasers and CO2 resurfacing lasers.

Experts recommend some ways to protect your skin and still be outside and have fun this summer:

“Idaho has one of the highest death rates from melanoma in the United States.”

4. Regular skin checks to be evaluated for sun damage and skin cancers.

In addition to the cosmetic changes from UV light the more concerning changes include precancerous and cancerous lesions. Precancers also known as Actinic Keratosis (AK) are often found in individuals who have had sun exposure over the years. These lesions can turn into skin cancer called Squamous Cell Carcinoma (SCC) if not treated over time. SCC is one of the most common types of skin cancer and can require surgical removal or more aggressive treatments if not caught early. The most common type of skin cancer is Basal Cell Carcinoma (BCC) that is usually caused from sun exposure over time and genetic predisposition. Treatment can include surgery, prescription creams or more aggressive

1. Avoid UV light between the hours of 10am-2pm.

2. Use sunscreens, especially those that contain zinc oxide and titanium dioxide, with a SPF of 30 or greater. This is sufficient if you reapply every two hours and after being in the water. 3. Protective clothing, such as hats and long sleeves are still the best protection because they don’t need to be reapplied.

As you pack up to spend time outside this summer the experts at North Idaho Dermatology encourage you to plan ahead with some of the ways we have listed above and protect your skin, after all it is your largest organ. Shannon K. Mortensen, NP joined North Idaho Dermatology in 2002. She is a highly skilled Nurse Practitioner specializing in dermatology, laser and cosmetic procedures. She received both her BSN and MSN from Washington State University. She previously taught for the Intercollegiate Nursing School at Washington State University and worked at a local hospital. She enjoys spending time with her daughter and extended family. In her spare time she likes to scrapbook, read and run. Resources: Web MD website, Taber’s Cyclopedic Medical Dictionary, CDC website


community GARDEN NOTES

Summer Snack!

Try this perfect summer snack that you make

yourself and know everything that goes in it! This recipe is easily modified to accommodate any fruits. Try mixing in a little Greek yogurt right before the freeze and make it a creamy variation! Ingredients: • 1 1/3 cups water • 2/3 cup honey • 1 tsp. finely freshly grated lime zest • 1 tsp. grated fresh ginger • 1/3 cup fresh squeezed lime juice • 2 kiwis, peeled and very thinly sliced • 2 kiwis, peeled and diced small Preparation: Put water, honey, ginger, diced kiwis and lime zest in small sauce pan and heat on low for five minutes, stirring frequently. Remove from heat and stir in lime juice. Line popsicle molds with a couple sliced kiwis at the bottom, then pour syrup over and fill to top. Insert popsicle sticks and freeze for a minimum of one hour ..... Enjoy!

Check out our website for an extensive directory of farmers’ markets, local food and CSA’s at

Did you know? Recycling is the thing. Just in the city of Coeur d’ Alene alone it removes close to 1,000 tons of recyclable materials a year from the waste stream. And there is so much that is recyclable! If you combine that with composting, a household produces much, much less waste. For more information about what is recyclable or how your household can get ahold of one of those swank green bins, visit: 14

jul | aug 2013

A Summer BBQ Trick That Will Change Your Life I love burgers. I love cheeseburgers with lots of smoked Gouda cheese, thick peppercorn bacon, homegrown, organic heirloom tomatoes, and... Kale. (Uh?). Kale isn’t just for skinny, Paleo dieters who drink green smoothies and double-purified water. I dare you to replace that burger’s typical, boring lettuce with some crisp, allnatural Red Russian Kale. You’ll get a rich, smoky flavor you simply would not expect from this unassuming green that is known for being a “health food.” It will change your burger ingredient list forever! Bonus: pound for pound Kale has more calcium than milk and is also amazing in salads (and green smoothies). Miles is the owner of Peace Natural Farm, a small, all-natural farm in Cd’A Idaho.

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Wild Edibles Written by Josh Yake

Summer is finally here and that means one thing to foragers: wild berries. There are copious amounts of berries to be had and thousands of square miles to cover. So the question is, “Where can I go to find berries and what should I look for?� Here are some of my favorite wild berries, along with some ideas on where you can


jul | aug 2013

find them, and how to correctly identify them.

Mountain Berries Thimbleberry: A favorite berry of mine from childhood,

this berry is similar in texture to a raspberry, maybe a bit seedier and definitely more tart. This berry is very delicate and does not hold its form very well once picked. This is one reason why you never see it for sale at markets. However, the flavor is exceptional and it makes a jam that is unparalleled. It is easy to identify by its large shaped, 5-lobed leaves.

Wild Huckleberry

summer smoothie

Huckleberry: This is the iconic berry of the Northern

Rocky Mountains. We are blessed with the presence of this berry in the Inland Northwest. Huckleberries cannot be cultivated and can only be found in this corner of the world. Furthermore, the elevation where huckleberries can be found ranges only from about 3500-8000 ft. It is a very rare berry indeed. Its flavor is a unique balance of sweet and tart. It looks very similar to a blueberry only smaller and usually purple in color. Huckleberries can be found all along spots on the I90 corridor from 4th of July Pass into Western Montana. Look for the shrub to be growing in areas of partial clearing or alongside old logging roads in the mountains.

Blackcap Raspberry: This is my absolute favorite wild


berry. The flavor is best described as a cross between a raspberry and a blackberry. These berries make a thick syrup that is out-of-this-world. Blackcaps, so named for their appearance, can often be found growing right alongside a huckleberry shrub.

• 1 small container of low fat Greek yogurt • 1/2 cup of wild huckleberries • 1 banana • 1/2 cup coconut water • 1 handful of baby spinach leaves washed • a drizzle of local honey

Coastal Berries


Blackberry: Head west to the other side of the Cascade

Mountains and you will find that blackberries are almost as predominant as the trees. The blackberry shrub thrives in the maritime climate of the Puget Sound. The flavor is tart and seedy. Blackberry pie, jam and blackberry mead are popular uses for this berry. However, pick with caution. These bushes are VERY thorny and VERY itchy. I strongly recommend wearing pants and a lightweight, long sleeve shirt. We know that the vitamins, nutrients and anti-oxidants contained in these berries are very beneficial. Furthermore, the act of hunting, picking and climbing up-and-down mountains to find the best patch is an excellent workout in-and-of itself. However, as with any wild harvest item, identification is the key. If you are uncertain of any berry that you find, please do not eat it. There are many poisonous berries out there that can make one very sick. For beginners, it is best to always forage with a field expert in order to avoid such a problem.

Blend it all together in a blender and enjoy! Josh Yake is the Owner of Gourmet Foragables & More, a local wild harvest produce company. Josh has over 25 years experience foraging for wild edibles in the Inland Northwest. Josh sells his products to local restaurants, at area farmers’ markets and leads public forays and forest to table events. He is passionate about sustainability and caring for the environment. He is a member of the Spokane Mushroom Club and The Wild Plants and Edibles Group of Post Falls Idaho. Josh is a native “Spokanite” and has a Masters Degree in Education from Eastern Washington University. Learn more about Josh:


non-motorized summer

We are blessed to live in one of the most beautiful areas of the world! North Idaho provides us many great opportunities to get out and have fun while getting a work out. You won’t even know that you’re exercising when you hit Fernan Lake on a stand-up paddleboard with a group of friends. Or when you grab your family and take a weekend bike ride along the Centennial Trail. Try out a long board or some rollerblades to keep you young at heart! Just because it’s fun doesn’t mean it’s not great exercise. Get out there and try something new this summer, but be prepared…exercising might actually make you smile!

LONGBOARDING Longboarding is the act of riding on a longboard skateboard. A longboard is greater in size (both length and width) than its smaller counterpart, the skateboard, and has more stability, traction and durability due to lower wheel durometers. Where to rent or purchase a longboard: Terra Sports 510 Sherman Ave Coeur d’Alene, ID 83814 (208) 765-5446 CDA Long Boards Zumiez 2019 N Main St Coeur d’Alene (208) 765-4093 Sports Plus 819 U.S. 2 #101 Sandpoint, ID 83864 (208) 263-5174

PADDLEBOARDING Paddleboarding is a surface water sport in which participants are propelled by a swimming motion using their arms or oars while lying, kneeling or standing on a paddleboard or surfboard in water. Where to rent or purchase a paddleboard: CDA Paddleboard Company 512 Sherman Avenue Coeur d’Alene, Idaho 83814 (208) 292-4156


ROW Adventures 202 Sherman Ave, Coeur d’Alene, ID 83814 (208) 770-2517 CDA Kayak 307 E Locust Ave, Coeur d’Alene, ID 83814 (208) 676-1533

Join Us For A Great Fireworks Night Fireworks immediatley following the games listed below.

July 4th vs. Eugene July 6th vs. Eugene August 3rd vs. Salem-Keizer August 16th vs. Hillsboro August 17th vs. Hillsboro August 30th vs. Everett

Tri-State Outfitters 6275 N Sunshine St, Coeur d’Alene, ID 83815 (208) 772-0613 Vacation Sports Rentals 311 E Coeur D Alene Ave, Coeur d’Alene, ID 83814 (208) 665-0686 Harrison Boat Rentals 250 W Harrison St, Harrison, ID 83833 (208) 582-0177

For Tickets:

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BIKING Where to rent or purchase a bike: Terra Sports 510 Sherman Ave Coeur d’Alene, ID 83814 (208) 765-5446 ROW Adventures 202 Sherman Ave, Coeur d’Alene, ID 83814 (208) 770-2517

Vertical Earth Main St Coeur d’Alene, ID 83814 (208) 667-5503 CDA Adventures Tri-State Outfitters 6275 N Sunshine St, Coeur d’Alene, ID 83815 (208) 772-0613 Two Wheeler Deeler 9551 U.S. 95 Hayden Lake, ID 83835 (208) 772-8179 Pedal Pushers 101 N Coeur d’Alene Ave Harrison, ID 83833 (208) 689-3436

KAYAKING CDA Kayak 307 E Locust Ave, Coeur d’Alene, ID 83814 (208) 676-1533 CDA Adventures Tri-State Outfitters 6275 N Sunshine St, Coeur d’Alene, ID 83815 (208) 772-0613

ROLLER BLADING Tri-State Outfitters 6275 N Sunshine St, Coeur d’Alene, ID 83815 (208) 772-0613 Big 5 Sporting Goods 101 E Appleway Ave CDA, Idaho 83814 (208) 664-6144


a guiding path to being physically fit and healthy.

Written by Jonathan Burns

What is CrossFit? With the CrossFit Games gaining in popularity, more and more people knowing somebody who’s “doing it”. CrossFit is capturing the zeitgeist of the fitness world. So, what exactly is CrossFit? CrossFit is not a franchise, a la Zumba or Bodypump - it is a methodology, a way of approaching health and fitness. Greg Glassman, founder of CrossFit, describes it succinctly: “CrossFit is constantly varied, functional movement executed at high intensity across broad time and modal domains” What this means is that CrossFit is what you make it - each gym, or box as they are colloquially known, has its’ own brand of CrossFit. At CrossFit Coeur d’Alene, our goal is that our athletes become the best versions of themselves: they stay injury-free, are proficient at bodyweight and gymnastic movements, can lift weights (in the gym, and in the real world), have cardiovascular fitness to spare and above all else have a blast doing it! While the challenge and the results of participating in CrossFit are incredibly rewarding in and of themselves, the community of athletes in a CrossFit gym will be the tide that keeps you training and improving over the inevitable lulls in motivation over time. Shared sweat and effort has an amazing way of transforming complete strangers into family; the watchful eye of a coach will ensure that you keep progressing and achieving your goals. We are lucky to have a great community of CrossFit affiliated gyms in the Inland Northwest, just a quick Google search away - give it a go!

“The community of athletes in a CrossFit gym will be the tide that keeps you training and improving.”


As told to Erika Peterson - Photo by Zach Mathers

Kym Murdoch, owner of Coeur d’ Alene Paddleboard Company How did you get started with paddle boarding?

What is paddle board yoga?

to go on vacation and I paddled when I

offer in Hot Vinyasa Flow and other yoga

I took a trip to Hawaii in February 2009

It is yoga on a paddle board. We also

was there. That was it. I opened the shop

classes in an in-house studio.

What are some unique things about your shop?

We have a paddle club that meets two

You just recently had a baby. How long did it take you to get back to your normal paddling routine?

in a different spot every day. We also

back to paddling a couple times a week.

in May 2009.

hours a day, six times per week. We paddle

It took me a week and a half to get

offer moonlight paddles and paddle board

yoga. As of July 1st we are adding Paddle Fit Boot Camp classes and we volunteer for Paddle Patrol during local triathlons.

What other kinds of services do you offer?

We have one on one lessons or we can

deliver paddle boards to the water and give group instruction.



finding a healthy lifestyle through balance.

A New Solution to Old Problems Written by Owen Marcus, MA


jul | aug 2013

Most clients find a Rolfer because a friend

suggested it. Even though Rolfing Structural Integration has existed for more than 50 years, most people don’t know that it’s a soft tissue therapy that releases chronic tension as it realigns the body. It’s understandable why Rolfing (SI) is not known; with less than 2,000 Rolfers™ in the world, we are a small organization with no budget for marketing. Rolfing (SI) is the therapy of last resort for many. But so many of our aliments today stem from stress, soft tissue and structural causes and those are the three areas Rolfing (SI) excel at helping. We often blame simple aging for our aches and pains, but it’s really the cumulative effects of years of stress, injuries, over-use or misuse of muscles and poor posture—either slouching, bad form or just attempting to “stand up straight.” Exercise, yoga, relaxation techniques, massage and adjustments are excellent approaches for acute issues. But for a condition that evolved over years, there is so much scar tissue buildup in the fascia, is has to be released through a technique specifically developed to do just that. As a research-based therapy, Rolfing (SI) goes beyond the immediate symptoms and addresses the multiple causes of an issue. For instance, a chronic back problem may be caused by tight and misaligned legs and abdominal tension. I had a client who always had tight shoulders; her trapezius muscles were hard as rock. When Rolfing released the scar tissue surrounding her rib cage, her shoulders relaxed. And she was able to breathe deeply again (she told me she realized she hadn’t had a truly deep breath in years) When the cause is released and the body reorganized, the body naturally rights itself in a sustainable manner. You no longer need to hold yourself straight – you are straight. It’s amazing how much tension the body can accumulate over years. Because the process is gradual, you don’t feel its full effect until that final straw that breaks your back (or throws out your neck, or torques your knee, or your hip, etc.). The tendency is to think that the last injury is what did you in. If the problem doesn’t go away we know that it wasn’t just that last injury.

Owen Marcus, MA, Adv. Certified Rolfer practices in Sandpoint. He co-founded the Sandpoint Wellness Council. His book, The Power of Rolfing is scheduled for release this summer. His website, is a leading source for Rolfing information.


local trainers making a difference.

Kelly Pintler

Co-owner of barre cda 1. What sparked your interest in fitness?Â

I developed a love for fitness in my late teens. I simply loved the way being active made me feel. I took my first Pilates class at in 2001 and immediately fell in love. I continued taking classes and was amazed at the changes in my body. I wanted to share my new love with others, which is what inspired me to teach. 

2. How long have you been a fitness instructor? I got my first certification in 2002 in both Personal training and Pilates mat-work and in 2006 I participated in an 18 month intensive training course and received another certification in Pilates, both on the mat-work as well as the reformer. I have been teaching both private clients and Pilates mat and reformer classes in the local area since 2007. In 2011 I became certified to teach barre classes and have found my second love in this amazing workout!


jul | aug 2013

3. What types of classes are available at barre cda? barre cda offers mostly barre classes. Barre workouts are closely related to Pilates in the sense that attention is brought to spinal alignment and proper muscle recruitment. Having a lengthy background in Pilates and understanding of the body has enabled us to provide the most effective barre workout in the area.

4. What do you do for clients who have special circumstances or injuries?

When a client comes to us that has an injury, we teach them modifications that will help keep the workout safe for them. Commonly they keep their range of motion smaller and direct their attention to stability first and foremost. In some cases, our classes can improve problem areas and some pain can actually minimized over time. For our pregnant clientele, we mainly pay attention to their heart rate and make sure they stay within a safe range. From there, we teach them to make smaller more controlled movements rather than larger range of motion movements where stability may be compromised.

5. How are barre classes helpful for pregnant women and new moms?

We educate our pregnant clients on spinal alignment and how it is affected during pregnancy and how to keep the abdominals active and working to support the growing abdomen pelvic alignment. During our “mommy baby barre” class we teach proper spinal alignment and abdominal engagement, both of which can be a major challenge for new moms. And as a bonus in this class, moms get to bring their babies with them and wear them in a baby carrier or sling during the barre segment of the class.

6. Are barre classes for all fitness levels?

Yes! barre classes are no impact. Your feet never leave the ground and all of the movements can be modified to be safe for anyone. We have clients of all shapes and sizes and fitness abilities, and they all get an amazing workout each time.

7. How can I benefit from regular barre classes? The most significant benefit is improved posture and body mechanics. The body is “re-trained” to move properly and to reconnect the brain to those tiny stabilizer muscles that get neglected during most other types of exercise. As a result, the muscles in the body become more balanced. At barre cda we also make sure we provide an energetic enough class so that the heart rate stays elevated, providing cardiovascular benefits.


Ask the


Written by Dr. Toby K. Hallowitz, N.D., LAc

preventative TESTING

Chronic diseases are often complex and difficult to diagnose, especially when they involve nonspecific symptoms such as: fatigue, foggy thinking, gastrointestinal upset, joint aches, sleep cycle disturbances and more. By integrating what is known about how the human body works and identifying on a personal, individualized level what is out of balance, specialty laboratory testing can help physicians develop targeted treatments for their patients while offering a new approach to management and prevention of chronic disease. This systems-based approach to the diagnosis, treatment and prevention of complex chronic disease includes specialized diagnostic assessments covering a wide range of physiological areas such as digestion, immunology, metabolic function and endocrinology. This type of testing does not diagnose disease; it helps to give insight into the causes of disease. Patient centered, science-based diagnostic tools can often best help a clinician identify the causes of chronic disease, which are often rooted in and entwined with lifestyle choices, environmental exposures and genetic influences. Some prominent examples of this type of testing are outlined below. Food Allergy Testing: Certain foods can trigger immune system responses that can strain even a healthy body, and if continued over time, can potentially cause many debilitating illnesses. Quantifying serum IgA, IgE and IgG antibodies in response to foods, inahalants, spices and herbs can help identify what in your diet may be a source of more harm than good. Food allergies may be associated with atopic dermatitis, urticaria (hives), asthma, migraines, chronic ear infections, arthritis and digestive problems, such as: irritable bowel syndrome. A simple finger poke, to collect a few drops of whole blood, is enough to identify elevated specific IgA and IgG antibodies to over 96 different food items, including: dairy, eggs, soy, wheat and gluten. This blood spot collection method is ideal for testing children. 30

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Hormone Testing: Hormones should exist in harmony with each other. When levels of each hormone are in the right proportions, body systems are stable. When balance is lost, hormone deficiencies and excesses can cause chronic symptoms and disorders, and raise risks for disease. Hormone imbalance can frequently result in unwanted symptoms, such as fatigue, headaches, weight gain, irritability, infertility, mood swings, loss of sex drive, and depression. Saliva and blood spot testing of sex hormones (estrogen, progesterone, testosterone), adrenal hormones (DHEA-S, cortisol) and thyroid, reliably identify hormone imbalances and can help determine appropriate natural treatments, including bio-identical hormone replacement. Estrogen metabolism assessment (blood or urine) evaluates how estrogen is metabolized in the body and gives clinical insight into many estrogen-dependent conditions; such as breast cancer, and can be an important tool for monitoring dietary, lifestyle and hormone therapies. Nutrition Evaluation and toxin exposure: using a first morning urine sample, laboratories can provide a personalized assessment of nutritional need for essential

amino acids, nutrients, vitamins and minerals. Amino Acids Analysis assesses amino acids in urine to evaluate dietary protein adequacy, digestion, absorption, amino acid transport, metabolic impairments, and nutritional deficits. Metabolic Analysis looks at around 40 key organic acids to evaluate gastrointestinal function, cellular energy production, neurotransmitter processing and functional need for vitamin and mineral co-factors. Oxidative Stress Analysis evaluates the body’s anti-oxidant reserves and the presence of oxidative injury. Essential & Metabolic Fatty Acids Assessment measures the levels of fatty acids used in cell membranes, such as the omega-3 fatty acids EPA and DHA, that affect cellular communication and inflammation. Elemental Analysis identifies short-term toxic metal exposure in red blood cells (such as lead and mercury) and evaluates intracellular mineral status. Digestion and Stool Analysis: This test evaluates digestion, absorption, bacterial balance and metabolism by assesses inflammation, immune function, gluten sensitivity, pancreatic function, medium and short chain fatty acids, yeast, parasites, bacteria and even pathogen sensitivities to pharmaceutical and botanical agents. It is often helpful for patients with irritable bowel syndrome, indigestion, malabsorption, and other GI-related problems. It can even help identify drug resistant genes and microbes linked to weight gain. Cardiovascular and metabolic syndrome screening: Advanced testing provides the early detection you need to steer clear of very preventable chronic conditions like diabetes, strokes and heart attacks. New testing biotechnologies uncover “hidden” warning signs and assess individual risks for cardiovascular events. Advanced testing examines proven risk indicators that other standard laboratory testing does not by assessing: lipoprotein particles and apolipoproteins ( such as Apo B, LDL-P and HDL-P, Apo A1 and Lp(a) Mass and Particle); inflammation/ oxidation (such as myleperoxidae, Hs-CRP, fibrinogen); myocardial stress (NT-proBNP, Galectin-3), lipoprotein genetics, platelet genetics, coagulation genetics including MTHFR and metabolic testing (homocysteine, leptin and adiponectin – also important for weight loss).

About the Writer Dr. Toby K. Hallowitz, N.D., LAc is a naturopathic doctor and acupuncturist working at the Pilgrim’s Wellness Clinic inside the Pilgrim’s Market. He emphasizes prevention and restoration of balance to body, mind and spirit, tailoring treatments to each patient’s unique condition focusing on evidence-based natural therapies. For info and appointments, call 208.676.0400 or visit



promoting healthy eating, one bite at at time.

The Monsanto Protection Act: What It Means For You The history of the United States’ fight for freedom is full of courage and tenacity, and in recent months that fight has been evident in the lively controversy regarding the safety of GMOs and the right to have GMO foods labeled. In March of this year, H.R. 933, a bill full of defense and homeland security legislation passed the U.S. Congress and was signed into law by President Obama. Tucked away in its pages was Section 735, now commonly referred to as the Monsanto Protection Act – the catalyst for the current outrage and the nationwide March Against Monsanto in May. Still, many Americans are asking who is Monsanto and what is the big deal? Who is Monsanto? Monsanto Company is a multinational agricultural biotechnology corporation with strong political ties to Washington, DC. They are best known as the leading manufacturer of GMOs, as well as the producer of Roundup pesticides and Agent Orange. Today, Monsanto’s wealth comes primarily from agribusiness and the aggressive marketing of pesticides and GE seeds, with GE animal products on the horizon. In April, they announced a profit of $1.48 billion, and with science, money and the helping hand of Congress, they are revolutionizing worldwide agriculture one corn kernel at a time.

Written by S. Michal Bennett


jul | aug 2013

What is a GMO? A genetically modified organism (GMO) is a plant, animal or microorganism that is created by taking the genetic material from one organism and inserting it into the permanent genetic code of another. Some examples: “super” pigs with human growth genes and tomatoes with fish genes. This bioengineering aims for more insect and pesticide resistant plants, faster growing animals or an increase in product quantity.

So, what’s the problem with a little science? A number of studies (including those conducted by Monsanto) have shown that GMOs pose serious risks to humans, animals and the environment, including: allergic reactions, antibiotic resistance, immune-suppression and cancer. There is also growing concern about GMOs “drifting” into organic fields during pollination – the most recent example being a GE wheat that had not been grown since 2001 field trials found growing in an Oregon farmer’s field in May. The Monsanto Protection Act The Monsanto Protection Act is a six-month bill designed to shield Monsanto from lawsuits over health risks related to GMOs. If a federal court strikes down a USDA approval of a GMO crop, farmers can continue growing that crop during legal USDA appeals. “Essentially what this does is lift the cap that federal courts have put in place to prevent any damages from occurring while the USDA is conducting a court-ordered review,” Colin O’Neil, Director of Government Affairs for the Center for Food Safety (CFS), told Organic Connections Magazine. What Can You Do? While the debate continues to boil, there is plenty we can do to make healthy, educated decisions for our families. First, look for the Non-GMO Project Verified and Certified Organic labels on your foods. Second, know your farmer and their practices. Finally, do a little reading and discover what action you can take. Every voice counts as we strive to be informed and healthy. Resources: HR 933: Section 735 Monsanto Rider: “Monsanto Provision Tucked in Spending Bill Draws Critics”, Alan Bjerga & Derek Wallbank,, Apr 1, 2013 “Behind the ‘Monsanto Protection Act’”,, May 2013 “Monsanto Announces $1.48 Billion Profit Amid ‘Monsanto Protection Act’ Controversy”,, Apr 3, 2013 “Monsanto, Dupont & Obama” and “Monsanto’s GE Seeds Pushing US Agriculture into Bankruptcy”,

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coconut oil The Power of

Coconut has become one of the most popular oils in the past few years and for good reason. The health benefits of organic virgin coconut oil are astounding. Not that long ago coconut oil was considered to be a “bad” fat that contributed to heart disease. This was due to the fact that most coconut oil in this country was processed and hydrogenated, thus changing the fat makeup of the oil. True unprocessed organic virgin coconut oil can actually help prevent heart disease and lower cholesterol levels. Saturated fats have a higher smoke point, meaning you can cook with them at high temperatures and it will not oxidize the oil. When consumed, an oxidized oil will create more free radicals, damage cells and have a pro inflammatory effect This makes coconut oil one of the best fats to cook with, even better than olive oil. Here are some other benefits of coconut oil: 1) Alzheimer disease: Coconut oil has been shown to help prevent and reverse/slow progression of alzheimer’s disease. 2) Immune booster: Coconut oil can help improve immunity due to a compound called lauric acid. This substance helps to fight viruses and bacteria which in turn helps prevent colds and flus. 3) Weight loss: Coconut oil is a medium chain fatty acid therefore it gets used for energy right away as opposed to being stored as fat. This speeds up the body’s metabolism. Many people notice weight loss from consuming coconut oil. 4) Healthy skin and hair: Coconut oil is a natural beauty product and can be used topically on the skin and hair to reverse the signs of aging.

Dr. Pamela Langenderfer is a licensed naturopathic physician and licensed acupuncturist. She is the co-owner of Lakeside Holistic Health, PLLC.


jul | aug 2013

Uses for Coconut Oil All natural moisturizer for body Cooking, baking, and sauteing Shaving cream replacement Makeup remover Lip gloss or chap stick Ointment for babies Natural deodorant Lubricant

Fire Artisan Pizza Written by S. Michal Bennett

“While pizza is definitely the foundation of Fire, their salads and starters are wonderfully crafted to please any palate.”

Lighting Up Coeur d’Alene’s Food Scene Who can resist the gastronomic pleasure

of a good slice of pizza? Stringy cheese, oozing sauce, crunchy soft crust. When it’s done right, pizza is guaranteed a spot on my list of top 10 foods. And the best pizza in Coeur d’Alene, hands down, can be found at Fire Artisan Pizza on Sherman Avenue. While the term “artisan” has become quite the buzzword in recent years, Fire lives up to every definition of the word. From hand crafted pizzas to local, unique and gourmet ingredients, Fire is making an indelible mark on Coeur d’Alene’s food culture. “Fire was inspired by a wood fire oven restaurant in Georgetown, MD,” says owner Doug Johnson. “I loved the warmth of the fire and customers being able to watch pizzas being made.” From every seat in the mid-sized space that is Fire, you can observe the cooks throwing pizzas and sliding them in and out of the glowing wood oven. Its glow creates a place where you can savor an excellent meal with friends and family, making even a line out the door worth the wait. A typical Fire dinner for me and my husband, Young, usually takes us beyond their traditional offerings (Margherita, Pepperoni and Meat pizzas) and plunges us into their creative, yet accessible, fare. One of my favorites is the Parma, a “white” pizza drizzled with garlic rosemary olive oil, smothered in gorgonzola, pecorino, house-made mozzarella and provolone cheese and topped with prosciutto and truffle oil. I always add some fresh arugula for a green kick and then sink my teeth into the gooey goodness. Another regular choice of ours is the Thai. This peanut-

allergy friendly pizza starts with sweet chili sauce and housemade mozzarella, and is then stacked with roasted chicken, cashew satay sauce, green onions, cilantro, cashews, sriracha and a healthy dose of fiery Serrano chilies. This creation never fails to bring sweat to our foreheads and tears to our eyes – but it is worth every sultry bite. While pizza is definitely the foundation of Fire, their salads and starters are wonderfully crafted to please any palate. Young and I sometimes opt for a lighter dinner of Fresh Mozzarella, Tomato and Basil Salad paired with the Market Tour Sampler, an artisan selection of charcuterie, cheese and olives, accompanied by crunchy flatbread wedges. Then there’s the drink. Sam Lang, Wine Steward and Beverages Manager, has carefully compiled an exemplary selection to suit drinkers and non-drinkers alike. He has never failed to offer us the ideal pairing for whatever food choice we make. Fire’s dessert menu consists of a wood oven crisped Bitter Sweet Chocolate Chip Cookie with Gray Salt – Vanilla Bean Ice Cream available upon request. While it seems odd there aren’t any other options, one bite of this cookie…there is no competition. The melting chocolate and soft buttery cookie combine perfectly with the crunchy oven char and soft saltiness. A perfect finale to an exquisite dinner. Fire’s commitment to quality, consistency and creativity is attracting locals and vacationers alike. As Doug puts it, “This is a place we can all be proud of. I look forward to meeting more incredible people who want a pizza that is done just a little better than anywhere else.”



healthy skin, hair and nails.

Eat your Sunscreen!

Written by Christi McAnnally

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There are many advocates promoting sunscreen and touting harmful effects of the sun, yet what about the benefits? Is there a way to safely enjoy the sun without sacrificing your skin? Sunshine is the best source of Vitamin D, which we now all know is incredibly important to health. It increases immune function, protects against some forms of cancer and is essential to the absorption and assimilation of other vitamins and minerals. It also helps boost mood, improves bone health and neuromuscular function and enhances cognitive function. There are several ways to protect yourself from sun exposure without the use of harmful chemical sunscreens that block the benefits of the sun. One protective strategy is to eat your sunscreen. Foods rich in Omega-3’s such as grass-fed organic beef, chia seeds, cold-water oily fish and hemp products can actually protect your skin by increasing immunity to sun exposure and your body’s immunity as a whole. We have all heard of the power of anti-oxidants, which are found in foods, such as: blueberries, green tea and tomatoes. This helps your largest organ, your skin, by protecting against free radicals. Anti-oxidants are also found in dark leafy greens, and cruciferous vegetables. Vitamin C found in foods like oranges and red peppers, also boosts protection, as it produces collagen, which is helpful for skin repair. Equally important are safe sun habits. Hats and light colored clothing are helpful when out in the sun for prolonged periods of time and staying hydrated is another smart move. Lotions can be made with coconut oil, shea butter and cocoa butter, all of which have low levels of SPF and have been used by many cultures as a way of skin protection. Remember to employ these tips and enjoy the sunshine!



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

From Sylvia Fountaine’s Kitchen of Feasting at Home


jul | aug 2013

Summer in the Inland Northwest is full of bounty. Farmers markets are in full swing, and summer produce is at its very peak. Because local farmers pick vegetables right off the vine or tree, right before coming to market, produce has a chance to fully ripen and develop flavor. This is why fruits and vegetables are so much more flavorful and vibrant. This simple summer salad recipe - Grilled Greek Salad with Halloumi - allows the real flavors of the produce to shine. Feel free to add other grill-able vegetables like: zucchini or summer squash, onions or bell peppers. Halloumi cheese, if unfamiliar, is a greek style cheese that is firm in texture, full flavored and low in fat. It tastes like feta, but has the consistency of a firm mozzarella. The best thing about it is, it doesn’t melt, making it perfect for grilling.

Grilled Greek Salad with Halloumi (Serves 4)

Ingredients: 2 medium eggplants 4 medium heirloom tomatoes ( red and yellow) 8 oz haloumi cheese 1/3- 1/2 C olive oil for brushing few mint leaves for garnish Mint Dressing: 1/4 C mint leaves - packed 1/4 C Italian parsley - packed 1/4 C olive oil 1/8 C fresh lemon juice 1 tbs water 1 small garlic clove, minced 1/4 tsp salt cracked pepper Preparation: Fill a large bowl with 10 Cups water and 2 T salt. Stir until dissolved. Slice Eggplant to 1/3 inch thick pieces and place in bowl of salted water. Place another bowl or plate over, to weigh them down, keeping the eggplant completely submerged. Let sit for 30 min or up to 1 hour. Slice tomatoes to 1/2 inch thick. Brush both sides with olive oil, place on baking sheet.

“I think careful cooking is love, don’t you? The loveliest thing you can cook for someone who’s close to you is about as nice a valentine as you can give.” - Julia Child

Slice haloumi into 1/2 inch thick pieces, brush with olive oil, place on the same baking sheet. Pat dry eggplant and brush both sides generously with olive oil, place on backing sheet. Pre- heat grill, to med heat. Make dressing. Blend all ingredients in a blender or food processor...adding a little more water (only if necessary) to get the blender going. Do not blend too smooth... you want to see pieces of the herbs. Grill tomato slices, for just a few minutes on each side. If you grill them too long, they will fall apart, so just a couple minutes is fine. Set aside. Grill eggplant slices, covered, 4 to 5 minutes on each side, turning occasionally, until lightly browned and white flesh has turned translucent. Grill the Halloumi cheese, just until grill marks appear. Arrange all on a platter, drizzle with the dressing and a sprinkle of salt and pepper, and garnish with fresh mint leaves. Serve at room temp.

about 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. ( 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:



solutions and suggestions to your day-to-day wellness.

ACUPUNCTURE The term “acupuncture” describes a family of procedures that stimulate specific points on the body. The acupuncture technique that has been most often studied scientifically involves penetrating the skin with thin, solid, metallic needles that are manipulated by the hands or by electrical stimulation. Micro-current, light or sound waves can also be applied to the acupuncture points for needle-free treatment. Having originated in China some 3,500 years ago, acupuncture is one of the oldest and most commonly used systems of healing in the world. However, it is a relatively new form of traditional medicine in the United States; only in the last three decades has it become popular. TCM (Traditional Chinese Medicine) explains that there are as many as 2,000 acupuncture points on the human body. These points are connected by 20 pathways (12 Main and 8 Secondary) called meridians. Meridians conduct energy, or Qi (pronounced ‘Chi’), between the surface of the body and its internal organs. Each point has a different effect on the Qi that that passes through it. Where there is an obstruction of Qi, there may be disease. The acupuncture points are all areas of lower electrical resistance that can be measured with sensitive diagnostic devices. Simply put, Qi regulates balance in the body. It is influenced by the opposing forces of Yin and Yang, which represent the balance of energies in the body. By restoring the perfect balance of Yin and Yang in the body, acupuncture allows for the normal flow of Qi and restoration of health.. How does acupuncture relieve pain? Several theories have been postulated as to exactly how acupuncture works. One theory suggests that acupuncture blocks pain impulses from reaching the spinal cord or brain at the various ‘gates’ to those areas. Another theory suggests that acupuncture stimulates the body to produce natural opiate like pain relieving substances called endorphins. Does acupuncture hurt? Unlike hypodermic needles, acupuncture needles are extremely fine – fitting 10 acupuncture needles inside a big hypodermic needle. They are also inserted at a shallow depth on the skin. Most people feel nothing or just a slight tingle upon insertion of the acupuncture needles. Many 40

jul | aug 2013

people can feel the energy wake up in the meridians in their body after the needles are inserted. Usually the needles stay in for at least 20 minutes. Most people find that an acupuncture session is a very relaxing experience. What does acupuncture treat? Acupuncture effectively reduces pain and inflammation from acute sports injuries. The World Health Organization recommends acupuncture for the following common ailments: muscle pain, arthritis, neuralgia, insomnia, anxiety, hypertension, addiction to alcohol and other drugs, allergies, sinusitis and gastrointestinal disorders. Many people find acupunctures also help to relieve headaches, menstrual cramps, tennis elbow – and golf elbow, low back pain, carpal tunnel syndrome, and TMJ pain and dysfunction. Studies have demonstrated that acupuncture may help in the rehabilitation of stroke patients and can relieve nausea in patients recovering from surgery. Since there are so many acupuncture points on the face, acupuncture “face lifts” can be very effective and beneficial to the entire body. Additional Research: 1) Acupuncture for Chronic Pain Individual Patient Data Meta-analysis Andrew J. Vickers, D Phil; Angel M. Cronin, MS;

Written by Dr. Margo Jordan Parker, Lic. Ac., Dipl. Ac.(NCCAOM), OMD

Alexandra C. Maschino, BS; George Lewith, MD; Hugh MacPherson, PhD; Nadine E. Foster, DPhil; Karen J. Sherman, PhD; Claudia M. Witt, MD; Klaus Linde, MD; for the Acupuncture Trialists’ Collaboration Arch Intern Med. Published online September 10, 2012. doi:10.1001/ archinternmed.2012.365 Link to the abstract of the study: http://archinte. 2) facial-acupuncture-alternative-botox/#.UbUAIvn2bVQ 3) National Commission for the Certification of Acupuncture and Oriental Medicine:

Coeur d’Alene Massage School

Dr. Margo Jordan Parker has been a Coeur d’Alene resident since 2001. She has practiced Acupuncture, Oriental Medicine and Holistic Nutrition for the past 27 years. She founded the Acupuncture and Oriental Medicine Program at Tucson’s Canyon Ranch Spa and Resort and helped to develop the Program in Integrative Medicine at the University of Arizona, College of Medicine. She is the owner and product formulator for her company, Herbal Fortress Dr. Parker has recently joined the medical staff at Pilgrim’s Wellness Clinic - for information and appointments: call (208) 6760400 or visit




Written by Sarah Patterson


jul | aug 2013

Hawthorne, An Herb with Heart One of my favorite herbs to gather in the spring and summer is our native Black Hawthorne. There are several Hawthorne species that are native to North America, a few European escapees that have naturalized here and the ever-popular varieties that are sold in nurseries as ornamentals. Many of these are also medicinal, but I prefer our native species Crataegus douglasii, also called Black Hawthorne. Hawthornes looks like tall shrubs when they are young, only after many years do their trunks require you to acknowledge them as a proper tree. They tend to grow closely together in a clump or thicket, with their thorny branches hanging low, protecting the heart of the tree. If you’re out looking, Hawthornes are easily recognizable by their formidable looking thorns, which might be an inch long or more, and are usually found on newer growth. Crataegus douglasii sports white blossoms in May and dark purplish black berries later in the summer. As a food plant, the berries leave a little to be desired, but Hawthorne has other virtues. Hawthorne is a true heart tonic. Unlike many herbs, which influence multiple organ systems, Hawthorne’s effect is direct and focused on the cardiovascular system. I like to think of it as heart food, nourishing and toning the cardiac muscle. The berries contain flavonoids that are both anti-oxidant and anti-inflammatory, which help to strengthen venous walls and capillaries. Extracts of Hawthorne leaves, flowers and berries dilate blood vessels and arteries, increasing blood supply to the heart muscle, reducing spasms and improving circulation throughout the body. It has been used to relieve hypertension, shortness of breath, tachycardia (rapid pulse) and the general effects of aging on your most important pump. Hawthorne is extremely safe and though it takes a while to see the benefit, the effects are well maintained. It is not recommended for those with low blood pressure. To make use of Hawthorne, simply chop the fresh berries and/or leaves and flowers (all are medicinal), fill a glass mason jar with plant material, then fill the rest of the jar with brandy or vodka. Make sure to completely cover the plants with alcohol. Cap with a tight fitting lid and shake daily for 3 weeks. Strain and pour into a clean glass bottle and enjoy 1/2-1 tsp twice per day. If fresh Hawthorne is not available, you may follow the same method using dried berries and/or leaves and flowers. Disclaimer: Consult your physician if would like to try Hawthorne and have an existing heart condition or are taking medication. This article is for informational purposes only. Sarah Patterson is a Certified Clinical Herbalist in Spokane, WA. She is the owner of Radicle Teas, Tinctures and Tonics and sells her organically grown and wildcrafted herbal products at local farmer’s markets. She teaches herbal medicine classes and leads plant walks in the spring and summer. For more information, please visit:

Written by Dr. Amy Spoelstra


enhancing the health of our little ones.

The Importance of Chiropractic for Kids Chiropractic is often thought of as a valuable tool

for relieving back pain, neck pain and headaches. If you are viewing chiropractic in this light, it is hard to imagine why it would be beneficial for a child. While chiropractic is highly effective for relieving the symptoms of pain in the body, it has a much deeper purpose that is often overlooked. Chiropractic is a tool for creating neural efficiency. Your nervous system is composed of your brain, spinal cord and miles upon miles of nerves that allow your brain to communicate with every organ, tissue and cell. The term “neural efficiency” applies to how well those nervous system pathways are functioning. Subluxations in the spine (spinal bones that are misaligned due to physical, chemical or emotional stressors) can interfere with the messages to and from the brain to the body. This interference reduces the efficient functioning of the nervous system and will cause health to deteriorate. A chiropractic adjustment eliminates subluxations and restores neural efficiency. I think we would all agree that it is highly important that our brain is able to communicate with our organs, tissues and cells!

Dr. Amy Spoelstra began her undergraduate work at Michigan State University and would later graduate from Sherman College of Chiropractic in Spartanburg, South Carolina. Once finished with chiropractic school, Dr. Spoelstra and her husband moved to Coeur d’Alene, Idaho where they opened Spoelstra Family Chiropractic. After a couple of years, it was obvious to Dr. Spoelstra that working with children and families was her true passion and calling.

It is very important that children are experiencing optimal neural efficiency, especially because their brains and bodies are busy developing. Children are exposed to many of the same physical, chemical and emotional stressors as adults and the trauma associated with childbirth alone can create subluxations right from the start. If these subluxations are left untreated, they can begin to hamper the proper development of a child from day one. We often see symptoms of a spinal subluxation presenting themselves as ear infections, colic, bed wetting and other common childhood ailments.

“If you look at chiropractic from the stand point of neural efficiency and not pain, it becomes very clear why a child’s nervous system health is vitally important for proper brain and body development.” It is common practice that children should spend a few minutes a day brushing their teeth to maintain proper oral health. In the same manner, it is highly important that a child be examined by a chiropractor for subluxations that can hamper the brains ability to communicate back and forth with the body. If left unchecked, these subluxations can begin to diminish proper brain and body development that may not be noticed until the problem becomes significant enough to start presenting itself as a symptom. If you look at chiropractic from the stand point of neural efficiency and not pain, it becomes very clear why a child’s nervous system health is vitally important for proper brain and body development.



a guide to healthy teeth and gums.

Water comprises more than 60% of the human body

and without water your body can’t survive more than a week. You expel water each day through breathing, digestion and sweating, making it essential to replace. We don’t just retain large amounts of water, but put it to use in every area of our body. It is true many other foods and drinks contain water and can help to get you the necessary water needed each day, but many of these drinks can also have a negative effect or a less beneficial effect on the body. Drinking beverages other than water can cause one to lose the “taste” for water. This is particularly true with young children who drink only milk, juice or soda. Children don’t have a natural affinity for juice or soda, but become addicted to it as we ‘the parents’ introduce it to them. The beverage industry is a $12.5 billion business that puts out new drinks every year, and they spend $3 billion a year to market to us how we are missing out if we drink plain water. These drinks have caused us to move away from the simplest, most abundant and most essential molecule on earth, resulting in a rise in dental cavities and obesity in the United States. Many of these drinks are very acidic and full of calories, while water has zero net calories and has a neutral pH. Frequent consumption of drinks other than water ‘will’ lead to cavities at an early age. We are so blessed in this nation to have free water at every turn, and yet we choose something less healthy and spend billions of dollars on it. Get healthy now and make the change back to water.


jul | aug 2013

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 Coeur d’Alene and joined his father and team at the Pediatric Dental Center. Dr. John stays very active in organized dentistry, serving as President in 2006 of the Idaho Panhandle Dental Society, President of the Idaho Academy of Pediatric Dentistry from 2008 – 2013 and President of the Western Society of Pediatric Dentists 2012-2014. Dr. John has been married for over 10 years and has twin 8 year old boys. He enjoys spending time with his family here in the Pacific Northwest and is actively involved in bike racing, triathlons (including Ironman 2005), tennis and snow skiing.


Photo courtesy of Misty Alger

Cooking with

Our journey to eating allergy-free started when

our daughter, Penelope, was born. Our fourth daughter in seven years, I felt like I had a handle on the newborn stage, so was caught off guard by how difficult her first six months were. Mysterious rashes, difficulty breastfeeding, colic and reflux that we could not control - we were hanging on by our fingernails when I decided to start an elimination diet. By slowly removing items from my diet (and, since we were exclusively breastfeeding, hers) we could narrow down what it was she was reacting to. First, I cut out dairy. Then eggs. Then wheat. Then nuts. Then nightshades and onions. To my relief, with each elimination, Penelope improved, but I was hungry. I had always taken pride in our diet as a family, focusing on whole, organic foods. We have a large garden, we buy meat from a local source, I baked our bread, I made full fat yogurt on the counter each night. Cut off from most of my normal food choices, and unsure that I was not accidentally eating something else she was going to react to, cooking became less a labor of love, as a chore. When Penelope was 6 months old, I pushed for a referral to a pediatric allergist. She was beginning to be interested in solid food, and I was unsure how to start, given her extreme reactions. Though allergy testing is rarely done of infants, after seeing pictures and my food logs, they agreed to test Penelope, and confirmed our worst fears: Penelope is severely allergic to dairy, eggs, and peanuts, with minor allergies to wheat, soy, tree nuts and a handful of other obscure foods. We were trained in how to use an epi pen on our tiny daughter, but we were not trained on how to relearn to cook to keep our daughter safe. We agreed as a family to never bring any of her “big three” allergies into the house, which meant, among other things, rehoming our chickens. I was shocked at the places milk and gluten showed up in my pantry, and how difficult it was to find products not processed on shared equipment. Each night I stood, staring at the pantry, shuffling through my mental list of recipes, ruling each one out, unsure of where to even start with substitutions. We were hungry. Penelope turns one this July, and over the last six months, I have rebuilt our pantry. My metal recipe list has been refreshed by blogs, books, and resourceful friends. We’ve only had one big reaction in the last few months, and have learned to ride out the small reactions calmly. Penelope might outgrow a few of her allergies, or she might not. Either way, we have learned a new way of eating, to both keep her safe and to nourish our bodies. Ivory Coghlan is a mother of four, who lives in Spokane. She used to be a perfect parent, then she had children. She sometimes blogs at

Penelope’s First Birthday Cake: 1 cup white rice flour 1 cup sorghum flour 1 cup potato starch 1 tsp xanthan gum 3 cups warm water 2 cups sugar 1/2 cup baking cocoa 2 teaspoons baking soda 1 teaspoon salt 2 tablespoons vinegar 3/4 cup oil Preheat oven to 375 degrees, grease and flour baking pan. In a large bowl, mix dry ingredients. Mix vinegar and water, then add oil and stir well. Pour batter into pan, and bake for approx. 40 mins. For cupcakes, divide batter into 12 lined cupcakes, and bake 15-20 minutes.

“Butter” cream Frosting 1 1/2 cup soy-free Earth’s Balance butter substitute, softened 4 cups powdered sugar 1/2 teaspoon salt 1 teaspoon gluten-free vanilla 1/4 cup cold water In electric mixer, whip butter substitute. Alternate adding powdered sugar and cold water. Once powdered sugar is incorporated, slowly add remaining ingredients. For best results, chill frosting ½ hour before decorating.


Written by S. Michal Bennett

Diary of a Crossfit Rookie Bootcamp – Week 1

On the website, they described CrossFit as friends, fitness and fun, like when you were a kid, “running around, jumping, playing.” They said, “We are focused on making fitness fun again.” Summer is almost here, so my husband, Young, and I decided to step up our almost non-existent exercise routine and give CrossFit a try. The thing is, I am not much of an athletic person. I am quite the opposite – awkward, klutzy and prone to random injuries. In light of this, the website’s description sounded like CrossFit would suit me just fine. The first step to joining CrossFit is a two-week, six class Boot Camp, geared towards introducing you to the movements, getting you motivated and helping you challenge yourself. We thought, why not? So, we signed up. The week before starting, I was so excited. I kept telling people, “I’m doing CrossFit!” The reactions? Raised eyebrows, a slight downward look and the comment “You’re really brave. Good luck with that.” I started to feel a little nervous. The first class was at 6am on a Tuesday. Young and I were the first to arrive, but our curiosity drove away the sleepy-webs. We were greeted by Derek Hutchison, our Boot Camp Coach and co-owner of the gym. Most of the other “campers” were around our age, so I didn’t feel too intimidated. I told myself, ok, you can do this. And I steeled myself for the worst. Well the worst started out as squats. And more squats. And then a few push ups (which I had to do girl-style). And then some more squats. Followed by, oh cool, some pull-ups on the rings! And more squats. Finished with “up- downs”, which are burpees without the pushup. So, not too bad. I could do this. Cool! Then Derek said, “Now we are going to put all of these together into a 15/12/9 cycle.” What does that mean? Apparently that is squats, pushups, pull-ups


jul | aug 2013

“I completed my 9th pushup in the 9-cycle… and I was smiling through my sweat and exhaustion. One day down – five more to go.” and up-downs starting with 15 each and going on to 12 and then 9 reps within a 15 minute timeframe. Ok. Fifteen minutes seemed like plenty of time. Ha! About halfway through my 12 reps, I became fairly confident that I was going to puke. I sat down, drank some water and tried to breathe to the beat of the pumping music. The 15 minutes kept ticking away. My stomach finally settled, and my steely determination returned. How could this be so hard? There was one girl still working away at the reps, so I jumped up and joined her. Immediately, everyone was gathered around us, cheering and encouraging us. My husband was just to the left of my rings saying, “Good job, Michal! You can do it!” I was exhilarated and the adrenaline pumped madly through my veins! When Derek called time, I completed my 9th pushup in the 9-cycle… and I was smiling through my sweat and exhaustion. One day down – five more to go. The next two classes (also 6am) involved a lot more squats, but also some awesome new moves that involved jumping, weights and some rowing machines. My awkwardness came out when I accidentally grazed my ears (yes, both of them) with a couple of 8-lb dumbbells. I was grateful nobody noticed the flaming ears of the third dumbbell in my corner. By the end of the week, I wasn’t nearly as sore as I thought I was going to be. I’m not sure if it was because Derek was going easy on us or if CrossFit really was “playing” hard. Either way, I faced the weekend armed with squat sits and an anticipation of what week two of Boot Camp would hold.

the health post.

Interested in Advertising? North Idaho Wellness Magazine has a distribution of over 6,000 magazines and is delivered all over Cd’A, Hayden, Post Falls and Sandpoint! Email for more information.

Natural Medicines and Remedies! Discover a new sense of wellness, happiness and confidence through using DoTerra Essential Oils! FREE Consultations Call today for your special discount! Rebecka Sando-IPC 509.953.7604

Are you ready to make your weight loss last? Call for a FREE 30 minute consultation to see if counseling can help you maintain your goals. Specializing in eating disorders, yoga therapy & holistic counseling. Laura Sferra, LCPC 208.659.5119


Join friends & family of the amazing Amber Hanson to help raise funds for her Crohn’s treatment and hopeful future bone marrow transplant surgery. Great food, prizes, and a night of must with the local band, The Renovator’s at O’Shay’s Irish Pub. All proceeds go to Amber’s fund.

Tickets are $15 at the door | 208.659.9062

The Weston A. Price Foundation

The Foundation is dedicated to restoring nutrient-dense foods to the human diet through education, research and activism. Supporting accurate nutrition instruction, organic and biodynamic farming, pasture-feeding of livestock, community-supported farms. Call your local chapter today! 208.457.1757

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60 minutes session! (expires 8/31/13) Monica Perrier, LMP (WA60199990), NCMT 520 Coeur d’Alene Avenue 208.651.0598

Retro Shot Coffee Serving locally roasted organic Avion coffee. We offer many alternative milk options such as almond milk, coconut milk, organic soy and organic dairy. Retro Shot Coffee 1735 W. Kathleen | 208.640.0817 1936 N. Government Way | 208.724.0273

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Check out our amazing calendar of events on our website! North Idaho’s most comprehensive calendar of local health and wellness related events! 47

final thoughts

Written by Margo Jordan Parker, Lic.Ac., Dipl.Ac., OMD

Laugh... It’s good for you! The study of humor and laughter,

and their effects on our minds and bodies, is called “gelotology”. Infants typically laugh regularly beginning around 4 months of age – and we are never too old to laugh! Drs. Michael Miller (University of Maryland) and William Fry (Stanford) theorize that during laughter, beta-endorphin like compounds released by the hypothalamus (a gland in your brain) instruct receptors on the endothelial (interior) surface of blood vessels to release nitric oxide; this results in dilation of blood vessels, increased blood flow, and ultimately more elastic and resilient blood vessels. Nitric oxide also protects the heart by reducing inflammation and decreasing platelet aggregation. Laughter has also been shown to beneficially affect other biochemical pathways. For example, laughter reduces stress hormones such as cortisol and epinephrine and increases endorphins that alleviate physical pain.  Laughter also boosts the number of antibody-producing cells and enhances the effectiveness of T-cells, leading to a stronger immune system.


jul | aug 2013

Join us at the Clock Tower in downtown Coeur d’Alene July 13th & August 10th, 2013 from 10:00am -11:00am to participate in a Laughter Yoga class led by Dr. Margo. (You are welcome to bring a chair to sit on if standing is not comfortable for you)

Laughter yoga (Hasyayoga),

popularized by Indian physician Madan Kataria, is a practice involving prolonged voluntary laughter. And it makes for a very fun Yoga class! Laughter yoga is based on the belief that voluntary laughter provides the same benefits to your mind and body as spontaneous laughter. Laughter yoga is done in groups, with eye contact and playfulness between participants. Forced laughter soon turns into real and contagious laughter. Laughter yoga does not involve humor or comedy – and it does not employ any yoga moves – the class can actually be done sitting down.


The Italian cooking tradition begins in the home kitchen. Meals together at the family table are never forgotten because of the foods passed down to us from our mothers, grandmothers, and aunts.

“Use only the very best olive oil!” This was the first secret of cooking my grandmother shared with me; the rest is history. Come join us at the Coeur d’Alene Olive Oil Company and taste “Our very best olive oils,” from the tree to the table. ~ Sandra

The Gunn Family

117 South 4th Street | Coeur d’Alene, Idaho 83814 | 208.765.0188

Come see a fellowship trained orthopedic surgeon to discuss your options Sports Medicine | Joint Replacement | Foot & Ankle | Knee Hip Resurfacing | Shoulder | Work-Related Injuries

Doug McInnis, MD

William Sims, MD

Scott Brown, DO

Adam Olscamp, MD

Roger Dunteman, MD

Our practice has been giving exceptional care to our community since 1976



Working together full circle for all your orthopedic surgical and physical therapy needs. Ty l e r B a x t e r P T, D P T, AT C , C S C S A d a m W h e e l e r, M P T M a r c S o w d e r P TA

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ORT H OP E DI C physical therapy institute

Orthopedic Physical Therapy Institute 980 W Ironwood Drive, Suite 207 Coeur d’Alene, ID 83814 w w w. o r t h o p e d i c p t i . c o m


North Idaho Wellness Magazine Jul/Aug  

North Idaho Wellness Magazine offers healthy solutions to men and women who care about living well-from articles and tips for good eating to...

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