North Idaho Wellness Magazine May/Jun 14

may.jun

2014

n or t h idah o

wellness fitness

•

health

•

beauty

•

nutrition

•

balance

It takes a COMMUNITY to cross the FINISH LINE A Look at How The Ironman Foundation Gives Back

FREE

MAGAZINE

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The Healing Power of Juice Cleansing | IV Therapy | Health Benefits of Microgreens

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contents. may | 2014 | june

A Look at the Cover It takes a community to cross the finish line The Ironman Foundation Gives Back

11.

The Healing Power of Juice Cleansing

14.

Triathlon: Everyone Starts Somewhere

20.

The Power of Volunteering

30.

Dining at Angelo’s Ristorante

46.

Senior Section

42.

24.

14.

What’s in Season Recipe Skillet Huevos Rancheros

in every issue.

Ask the Expert ..................................................22 Nutrition .........................................................26 Wellness in Business ......................................28 Balance ............................................................32 Health ..............................................................34 Beauty......................................................36 Natural Remedies ............................................38 Personal Trainer Bio.......................................40

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11.

THA T’S A

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wellness north idaho

magazine

fitness • health • beauty • nutrition • balance

may | 2014 | june

Publisher Monica Lang monica@northidahowellness.com

Advertising Manager & Writer Holly Childers, M.S. holly@northidahowellness.com

Content & Audience Miles Torres milest@gmail.com

Calendar Director Kim Free events@northidahowellness.com

---Art Director Monica Lang Ad Designer Brandon Loken Photographer Matt Leitholt ---Contributors

Miles Torres, Holly Childers, M.S., Margo Jordan Parker, Lic.Ac, Dipl.Ac., OMD Dr. Pamela Langenderfer, Megan Leary Sylvia Fountaine, David Spoelstra Leo Babauta

---Printer Century Publishing Company, Inc. 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

I was so honored sitting in Java on Sherman

with the race director of Ironman CDA, Mac Cavasar.

Knowing very little about what it takes to be an Ironman athlete, I sat there listening to what it takes to put on an event, so intense and amazing. I was in complete aw. Mac directs it all – from the city permitting to the race fences – he has a say in every detail. Not only does he organize Ironman CDA, but he himself is a five time Ironman athlete! Needless to say he inspires me – not so much to do a triathlon (I’ll leave my water wings at home) but to take a larger leap into the community. A lot of times small business owners, such as myself, work day-to-day on their own businesses and it’s hard to find time to volunteer, but sitting with Mac I had yet another “aha moment” – it’s time to give back!

In our Power of Volunteering section, it’s nice to get a glimpse of how people feed their own soul through volunteer work. It’s not only great to give back to the community but it’s also a healthy outlet that warms your heart and feeds your soul.

Whether it’s volunteering for Ironman, walking dogs at the humane society or helping the seniors in our community – reach out and make a difference – you might be the one with the biggest reward!

Monica Lang Write a Letter to the Publisher monica@northidahowellness.com

ON THE COVER

KYLE RUTLEY.

Photo by Matt Leitholt

Personal Trainer

Heidi

Darcy Mac

Kyle

Steve

mAC cavasar.

Dani

Ironman CDA Director

In 2004 I started as the volunteer Ironkid’s run director for Ironman, putting together a 1k race as a part of the week long full distance Ironman race in Coeur d Alene. The next year, North American Sports who owned the event, hired me to manage the run course at the event. In 2005, I took on additional run course director jobs with the company working Ironman Canada, Ironman Wisconsin, Ironman Florida, Ironman Utah, Ironman Arizona, Ironman 70.3 Boise. My duties included course design, working with governmental/supplier entities on logistics, as well as volunteer coordination. When North American Sports sold its events to World Triathlon Cooperation in 2009 I became the race director for Ironman Coeur d’Alene and have held that position for the past 4 years. In addition to my race director duties for Ironman Coeur d Alene, I contract with WTC in 2013 for course director services for five other Ironman events in the U.S and Canada, including the 70.3 World Championships in Las Vegas. I also do consulting work for WTC in course design, most recently the courses for the new Ironman Canada event in Whistler, B.C. I have competed in 5 full distance Ironman races, finishing four, along with numerous running and cycling event, triathlons, mountain bike and cyclocross races.

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may | jun 2014

Certified Personal Trainer & Owner of Kyle Rutley Fitness, in Coeur d’Alene & Post Falls area. His training philosophy is based on his five pillars of fitness: Core, Cardio, Strength, Resistance & Balance. Jam packing a 1.5 Hour workout in 30 minutes, with each of his five pillars involved.

He has a passion for people & seeing them achieve their full potential, even when they do not yet see it themselves. Coming from a Triathlon, Marathon, & Swimming background, he uses his personal & professional experience with each client. A highlight of his training is the specialized workouts he gives to each and every client. Making each client’s personal workout unique catering to their interests and needs.

He writes a client loyalty reward blog each week with more than 400 people following his nutritional advice, motivation, and training. He is currently striving for opening his own training facility that holds true to his unique training style. www.facebook.com/kylerutleyfit

DARCY VANGUNDY.

First Time Ironman Athlete

I am an Ironfan! As a North Idaho native, Ironman has always been my favorite day in Coeur d’Alene - from the swim start to cheering our hearts out at the finish line at midnight.

I never thought I’d attempt it, but as my fitness improved (thanks CrossFit Coeur d’Alene!)

I became more inspired by the ‘normal’ people who do IM and decided 2014 was my year! It’s been an incredible journey and I can’t wait to race in this beautiful place we call home!

Steve Wilson.

Chamber of Commerce Steve has served as the President/CEO of the CDA Chamber since August of 2011. The CDA Chamber is a member driven organization representing over 1100 businesses. One of the many work plan elements of the Chamber is the Sponsorship underwriting of the CDA Ironman held each June. Prior to joining the Chamber Steve worked for the Hagadone Hospitality group for 28 years.

Dani Zibell-Wolfe.

Director of Volunteering

With a background in travel and management, Dani Zibell-Wolfe joined the IRONMAN team in December 2013. Zibell-Wolfe is responsible for the fabulous 3500 to 4000 volunteers which makes IRONMAN CDA the popular race it is. Her passion lies in making our community healthier not only through personal fitness, but through volunteering!

After leaving a long time job in Management and Travel, Zibell-Wolfe moved to North Idaho to marry her husband and sweetheart, Alan Wolfe. She became involved with IRONMAN by volunteering with her husband, who introduced her to the sport of triathlon.

Completing 10 triathlons and two marathons, she found personal health and fitness through her participation in triathlons, but found much of her inspiration in volunteering for IRONMAN CDA. In June 2007, she began working for the CDA Chamber and was the liaison for the CDA Chamber with IRONMAN staff before and during the race. This provided her with considerable insight into the workings of taking a race on the road. She continued to actively volunteer through 2013, when IRONMAN offered the position of Volunteer Director for IRONMAN CDA. Zibell-Wolfe believes the health of a community can be positively affected by the depth of commitment and willingness to volunteer in a community. IRONMAN CDA is great example of when a community comes together to support a healthy and active lifestyle.

North Idaho is a healthier place to live because of IRONMAN being present in our community.

IRONMAN CDA • JunE 29 ------------------------------------Follow Event updates @ -------------------------------------

#IMCDA

volunteering info: cda@ironmanvolunteers.com

Heidi Jump.

Supervisor of Medical Tents Heidi is no stranger to Ironman. Following her husband’s first Ironman CDA finish in 2006, Heidi got hooked on the positive energy of the Ironman competitors and all of the positive support from the Coeur d’Alene community. In 2007, she began volunteer work in the Ironman medical tent. Her passion for the Ironman CDA event has continued grow each year… and this year, she is supervising all Ironman CDA medical tent personnel. As both a registered nurse and a department manager at Kootenai Health, Heidi looks forward each year to volunteering her time and energy to Ironman CDA. Heidi is the mother of two great little Sting Premier Soccer Club players (Walker – 10 and Connor – 8).

Heidi and her husband, Kevin, occasionally compete as 2-person team in the CDA Triathlon (August)… although, it doesn’t quite compare to Ironman CDA.

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Ironman Foundation Gives Back Did you know that the Ironman

Written by Miles Torres

The Ironman is an all-consuming event.

It simply devours resources, people, money, time, space, and it does it like no other event that Coeur d’Alene puts on. 140.6 miles of road and waterways to plan, man, supply and secure with a head-spinning amount of people - about 3000 volunteers alone, plus paid staff, contractors, police, city workers and various suppliers.

Now, “head-spinning” is a relative term. The Sochi Olympics received 180,000 applications to volunteer but could only accept the best 25,000. The 2014 Super Bowl reportedly needed 20,000 volunteers for the multi-day event but only 9,000 showed up. They ended up having to pay to have “volunteer” positions filled.

Bummer.

We’re lucky, however. Most Coeur d’Alene-ites know we live in paradise and that Ironman is one of our Summer joys. The rush of people, movement, and momentum leading up to race day is something many of us anticipate excitedly. Before you know it, Coeur d’Alene streets become a combination of velodrom and race track as athletes start to dominate the landscape, the signs go up, the semi-trucks roll into town come late June and City Park becomes an independent command center.

Foundation provided support to 24 nonprofit and faith-based organizations in Coeur d’Alene last year, as well as helping make improvements to city parks and infrastructure? From a few hundred bucks to thousands of dollars, the Ironman Foundation paid out $55,000 in CDA so local charities could continue their work and have a working partnership with our cities biggest, most complicated event The Coeur d’Alene Ironman.

None of this is possible without you, the good people of North Idaho. And much of it isn’t possible without larger organizations with teams of volunteers that guarantee a boost to the volunteer numbers. Volunteer teams account for about a third of all volunteers and often take the lead in spreading the word for more participation from other charities and communities.

With that, Ironman has forged lasting partnerships with local charities, nonprofits and churches to continue bringing Ironman to CDA, knowing that an ample supply of ready, motivated volunteers are available. It’s critical they’re there, and it’s the thing that has brought Ironman back to our city for the last 11 years.

Everyone Contributing with Glad Hearts One such group is the North Idaho Young Marines, an organization that focuses on character building, leadership, and promotes a healthy, drug-free lifestyle for kids ages 8 to 18. Dan Berglund of the Ironman Foundation stated, “They have been amazing and a huge asset for the past three years.” The Young Marines have taken on many roles with Ironman, most recently heading up the Lost and Found tent, but so much more as well. northidahowellness.com

11

Shae Langlois is the coordinator for the North Idaho Young Marine’s Ironman efforts. All said, they bring about 50-60 volunteers to Ironman, including about 28 Young Marines, plus their friends, families and neighbors. Yes, they volunteer to recruit volunteers, and then they all volunteer, together.

“It’s a labor of love.“ Shae said. “We cover about 6 shifts at the Lost and Found and Information booths lasting morning through night, plus cleanup and breakdown the next day. The kids have an amazing time. They love when they hear someone crossing the finish line, the crowd cheering, the announcer yelling, “YOU ARE AN IRONMAN!”.

For all of us it’s a “catching of the breath” moment. It’s emotional and motivating.”

They’ve also worked in the transition area helping athletes move from water to bike. Grabbing gear, filling bags, sorting clothes, as well as “race pointers” directing athletes along the route(s).

IRONMAN, in return, has helped this noteworthy young organization reach it’s goals as well. IRONMAN Foundation has helped the North Idaho Young Marines participate in the things that matter most to them - such as leadership school for the kids, and to go to a Young Marines event near Astoria Oregon.

It’s not a “I’ll scratch your back if you scratch mine” relationship. Not at all. The IRONMAN Foundation’s

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charter states their objective as, “To lead the IRONMAN triathlon legacy through philanthropy, volunteerism and grant making, by supporting various athletic, community, education, health, human services and public benefit nonprofit organizations around the world.” Since its inception in 2003, The IRONMAN Foundation has made philanthropic contributions of more than $11 million to numerous nonprofit beneficiaries worldwide. Basically, their heart is in it.

Dan Berglund states, “Last year when we were potentially low in a few areas, (the North Idaho Young Marines) said “no problem, we can staff that area and don’t worry about a donation, we will do it because we love Ironman.”

There are others - about 24 groups that have flexed their volunteer muscles, bringing multiple teams and talents to the mix including: The Boys and Girls Club, Boarders for Christ, Coeur d’Alene High School, North Idaho BMX, The Kroc Center, Rathdrum Disney Dancers, Inland Northwest SIDS, Post Falls School District 272, Real Life Ministries and more. Each organization has given to IRONMAN in a significant way, and each have benefited from the IRONMAN Foundation’s Community Fund.

RELIEF

It’s About What We (Get) Shae Langlois speaks of a family that gives of themselves all day. “2 little boys, a mom and a dad, working together

on the course all day.” Making memories and a mom and dad instilling the heart of volunteerism into their kids.

Does it get better?

Maybe we make it possible so that Bakery by the Lake call sell an unheard of amount of (to die for) scones and keep a full staff through the summer months.

Maybe we desire connection with our community, actually seeing who’s in our community and working along side them, shaking hands and getting outside of ourselves.

Maybe you’ve never caught an athlete as they cross the finish line. So thankful you’re there but too exhausted to say it. The words are necessary, it feels good.

Maybe you’ve never volunteered at Aid Station 1 when night comes, the athletes are on the running course, hurting, it’s the last lap and yours is the last, critical voice of official encouragement before they cross the finish line - their bodies and minds collapsing around them as they run away from the flood lights and into the darkness again.

Maybe supporting Ironman by volunteering makes so much sense because what they give back to us is intangible, more valuable than gold, and causes us to work harder and be the champion for one more athlete so they can hear the words, “YOU ARE AN IRONMAN!”

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The Healing Power of

juice cleansing Written by Dr. Margo Jordan Parker, Lic.Ac, Dipl.Ac.,OMD

14

may | jun 2014

The molecular composition of chlorophyll is very

close to that of human hemoglobin, therefore green drinks can act as “mini-transfusions” for the blood, as well as tonics for the brain and immune system. Chlorophyll is the pigment that plants use to carry out the process of photosynthesis – absorbing light energy from the sun, and then converting it into earth and plant energy. This energy is transferred into our cells and blood when we drink chlorophyll rich greens.

Juice cleansing will detoxify your body from the inside out. Your blood becomes purified and your body is able to release toxins from the colon, kidneys, bladder, lungs, and sinuses. The skin clears out all the unhealthy lifestyle habits or exposures you have had over time. While juice cleansing, diseased cells begin to circulate and are eliminated from your body. The reason your body is able to do this is because your digestive system gets to rest for a period of time, while still having a huge dose of real food nutrition and live enzymes.

Many health advocates recommend a juice cleanse twice a year. Most of us eat three to five times per day – which means our liver and digestive organs are working all day long to process our meals. When we juice, we give our organs a break so our body can work on other processes including releasing built up toxins and fat. The enzymes that normally go to the stomach for digestion can be used in the bloodstream where they eat up diseased and damaged cells.

Another benefit of a juice fast cleanse is that it is a great way to break the cycle of consuming processed foods and the cycle of cravings that sugary and starchy meals can cause.

Whether you are planning on doing a one, three or seven day cleanse, it is essential to prepare yourself before embarking on a longer 3-5 day juice fast cleanse. Paul Bragg, one of the leader founding Father’s in the field of natural nutrition recommends starting with a green drink and a diet of raw foods once per week for several weeks before trying a longer 3 or 5 day juice fast.

One Day Juice Cleanse: Follow the clean diet guidelines by eating raw and vegan on during your 1 day cleanse.

Below you will find the recipe for my go-to green juice, which tastes great and gives you an awesome energy boost, you can add this to your diet of raw and vegan foods one day per week. I love to use organic dandelion greens rather than spinach when available. Follow the clean diet guidelines by eating raw and vegan on during your 1 day cleanse.

Three Day Juice Cleanse: Recipes and schedule included below. For a 3 day juice cleanse you need to prepare your body. Eat as clean and light as possible one to three days before starting the cleanse. This means excluding meat, dish, dairy, eggs, grains, sugar and artificial sweeteners from your diet. Replace these items with fresh fruits, vegetables and salads (use avocado oil or organic extra virgin olive oil, or coconut oil and lemon or balsamic vinegar for salad dressing if necessary). Meal ideas include – green smoothies, salads with light dressing, raw veggie sticks, fresh fruit (continued on page 17)

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Three Day Juice Cleanse

resources

This cleanse may be purchased from Pilgrim’s Market. Made fresh daily!

Your 3-day Juice Cleanse will start in the AM with some warm lemon water, a pinch of cayenne pepper and 1 teaspoon extra virgin olive oil or coconut or avocado oil.

You can blend this with warm water for a hot wake-up drink. You will drink 6 juices each day. These will be taken at 9am, 11am, 1pm, 3pm, 5pm and 7pm. Each recipe makes approximately 1 liter or 4 cups of juice. You can refrigerate store the juice in an airtight container for up to 12 hours – some of the enzymes will be lost however.

Directions for all Juices: 1) Wash all vegetables thoroughly – use organic veggies when possible.

2) Add your ice, water, lemon to the blender.

3) Juice the greens first, and then continue with the rest of the ingredients. The juice of the other fruits and veggies will help flush out more of the juice from the greens.

3 Day Juice Cleanse Schedule: (recipes on page 18)

Local Organic Juice Bars: Pilgrim’s Market 1316 N. 4th Street | Coeur d’ Alene, Idaho | 83814 (208) 676-9730 • www.pilgrimsmarket.com

Day 1) 9am: Big Red, 11am: Mean Green or Super Immune Booster 1pm: Rainbow Surprise, or Mega Detox 3pm: Big Red 5pm: Mean Green or Super Immune Booster 7pm: Rainbow Surprise or Mega Detox.

Day 2) 9am: Big Red 11am: Mean Green or LemonLime Yumberry 1pm: Rainbow Surprise or Mr.Minty 3pm: Big Red 5pm: Mean Green or Lemon-Lime Yumberry 7pm: Rainbow Surprise or Mr. Minty.

Day 3) 9am: Big Red 11am: Mean Green or Orange Beauty 1pm: Rainbow Surprise or Mega Detox 3pm: Big Red 5pm: Mean Green or Orange Beauty 7pm: Rainbow Surprise

16

may | jun 2014

Tree of Life Bakery 565 North Vest | Post Falls, Idaho | 83854 (208) 773-2865 • www.tolorganics.com Method Juice Cafe 718 W Riverside Ave #101, Spokane, WA | 99201 (509) 473-9579 • www.methodjuicecafe.com Nationwide: www.pressedjuicedirectory.com

(not too much fruit as it does contain a lot of sugar), vegetable soups and steamed vegetables – all organic if possible. These are the same foods you will eat to wean yourself back into food after the cleanse. Watermelon is an excellent fruit to use to break the fast due to its high percentage of water in a solid food.

Wean yourself off caffeine and alcohol beforehand as you shouldn’t consume either during a juice cleanse. If you are unable to give up caffeine all together, drink organic green matcha or Pu Er tea or no more than 1 cup of coffee a day.

Make sure to hydrate before the cleanse by increasing water intake up to at least 8 cups of water daily. Drink each juice slowly – you can help your body break down and digest the juice by chewing each sip. Drink a juice every 203 hours and try to drink your last juice at least two hours before bedtime. Stay active, but don’t do heavy exercise during the juice cleanse. Keep hydrated with pure water - drink half of your body weight (in ounces) each day.

To reduce hunger pains and aid in the detoxification process, drink cranberry juice a few times per day. Simply add a few tablespoons of pure un-sweetened cranberry juice to filtered water. If you are craving food you can drink some hot organic vegetable broth, or warm nut milk with a pinch of cinnamon or nutmeg.

Take walks, rest, take naps and get to bed early. Schedule acupuncture or a massage to assist in the relaxation and detox. Dry brush your skin before taking a warm shower or Epson salt bath with soothing essential oils.

Introduce solid foods slowly when coming off a cleanse. Eat clean again – plan on eating light two to three days after the cleanse. Post-juicing meals could include fruits, smoothies, live raw vegan foods, lightly steamed vegetables and warm pureed soups. Introduce meats and grains back into your diet last, if you are going to eat them after at least 3 days of vegan foods. You will notice that you are not as hungry after the cleanse because your stomach will shrink. Make sure that you don’t overeat by controlling your portion sizes.

In our next article, we will explore the different types of blenders and juicers on the market and add additional juice recipes for more 3-5 day juice cleanses and before and after recipes. À VOTRE SANTÉ (to your Health!) and Happy Juicing Cleansing!

Dr. Margo offers acupuncture and traditional Chinese medicine through Pilgrim’s Wellness Clinic and is an integral part of our health community. To schedule or for more information, call 208.676.0400. You can visit her website: www.herbalfortress.com. *These statements have not been evaluated by the Food and Drug Administration. This article is not intended to diagnose, treat, cure or prevent any disease. Make sure you check with your own physician before starting any new dietary program or juices cleanse.

The heart of an Ironman.

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Joe Quercio is a mountain climber and a triathlete. Last year, he also became a heart attack survivor. Together, Kootenai Health and Heart Clinics Northwest brought the expertise and technology to save Joe’s life.

To learn more, visit us online at kootenaiclinic.org/heart

New Post Falls Location: 1300 East Mullan Ave., Suite 900 Post Falls, ID 83854 www.kootenaiclinic.org/heart

208-625-5530 northidahowellness.com

17

Juice Cleanse

Recipes

Big Red Anti-Inflammatory Detoxifier

Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water with 2 TBS lemon juice (optional) 5 carrots 1 beet with stems 1 cucumber, with ends removed 1 apple, cored 2 inches of fresh ginger root or fresh turmeric root ½ bunch kale (optional) ¼ parsley or cilantro bunch (optional) 1 clove garlic (optional)

Mean Green Juice

Adapted from the documentary:” Fat, Sick & Nearly Dead”

Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water 1 big handful fresh kale (about 8 leaves) 1 big handful fresh spinach or dandelion greens 1 cucumber, peel left on 1 apple 4 celery stalks 1 apple, quartered & cored 1/2 lemon, peel removed (can substitute orange or grapefruit) 1/2-inch slice of fresh ginger or turmeric

Super Immune Booster

Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water ½ bunch of collard leaves ½ head cabbage (red or green or mixed) ¼ bunch parsley or cilantro 1 apple or pear 1 cucumber 2 inches of fresh ginger or turmeric 1 lemon, with peel removed

Rainbow Surprise

Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water 1 bunch rainbow chard ¼ head of cabbage (red or green or mixed) ½ bunch celery 2 cloves garlic 1 cucumber 1 lemon

Mega Detox Juice

Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water 1 bunch dandelion greens (or Kale) ½ bunch celery ½ bunch cilantro 1 cucumber 1 lemon with peel removed 2 inches of fresh ginger or turmeric

Lemon-Lime Yumberry

Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water 1 bunch of greens of your choice (kale, spinach, chard, dandelion, etc.) ½ bunch of herbs (parsley, cilantro or mint) 1 lemon with peel removed 1 lime with peel removed 1 apple 1 cup strawberries, blueberries or mixed berries

Mr. Minty – with Celery and Cucumber

Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water with 2 TBS lemon juice (optional) 2 medium cucumbers 2 celery stalks 2 apples 2 handfuls greens – your choice 1-5 springs parsley 4-5 springs mint

Orange Beauty: Carrot, Apple & Parsley/Cilantro with Ginger Juice: Ingredients: (makes 2 servings) 1 cup ice made from filtered water 2 cups pure water 2 apples or pears, cored Handful of Parsely or Cilantro (or both!)

2 inches fresh ginger or turmeric root 1 lemon

northidahowellness.com

19

Triathlon

Everyone Starts Somewhere Written by Megan Leary

As Director for Coeur d’Alene Triathlon Team

(Cda Tri Team) I have completed a number of races of all different sizes and difficulty levels. However, there is one in particular that really brings a smile to my face.

It was an early April sprint (that’s the shortest typical race distance in swim-bike-run events) in Santa Barbara, CA. The sun was shining and the energy was a sweaty ball of excitement peppered with anxiety. The gun went off and into the shark infested (at least that was my main concern) salt water I gracefully fell. The cold water shocked me and I went directly into a panic attack, a full 5 strokes into my swim. I transitioned out of the water with bloody chaffing on my neck, and cursed the entire run with cramping calves, blistering feet, and salt stinging my new bloody neck sores.

That was my first triathlon. I placed 42 out of 48 in my age group and scolded myself for already having signed up for Ironman in June.

Like me, everyone has to start somewhere. From that particular race I learned that you do not rent surfing wetsuits (they are actually illegal in triathlons!), there’s this stuff called “lube” that you can put in all sorts of places to prevent chaffing, eating and drinking can help with your physical/emotional well being, sunscreen is your friend, and so forth. Every race you attempt allows for the opportunity to take away at least one lesson, which carries over into your next race, hopefully making the next race more successful.

One of Cda Tri Team’s goals is to help our beginner members learn and practice as much as they can to prevent doing what I, and so many others, did wrong. Triathlon is a never-ending journey but a lot of the learning curve can quickly be tackled upfront. So if you are recently entering into the multi-sport world, here are a few suggestions to help you get started: Equipment: you don’t need the high end, aerodynamic speed suits, race wheels, etc. While the fancy gear can shave minutes off of your finish time, it isn’t necessary. If you

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aren’t sure that you’ll want to continue in the sport, opt in for borrowing and renting the gear rather than dishing out the money for the sparkly paraphernalia.

Training: There are books and coaches and friends that can all provide training plans for you but understand that a 50 year old male who sits on the couch will need a completely different training plan than a 25 year old female who ran track in college. Listen to your body and know your limits.

If something hurts, and continues to hurt, STOP! Also, from the get-go, seek out professionals who can assist in your training. For example, running stores can help find the perfect shoe for your feet, physical therapists can help with injury prevention and maintenance, bike shops can perform “bike fits” so that you will be more efficient, comfortable, and physically aligned. Ask around in the triathlon world, you’ll be amazed at what you’ll learn.

Camaraderie: our first year as a club, we had about 20 members. Every year since then we have doubled in numbers. Why is that? As the director I can tell you that I’ve met all sorts of different athletes but the common theme behind everyone who joins our team is that they don’t want to triathlon alone. I’m not saying you need to join our team (although we’d love to have you!) but I highly recommend finding a few other people you can connect with in the multi-sport world. You will learn the triathlon language (i.e. “bonking”, “cadence”, “negative splits”, etc), you will pick up tips that only comes from experience, you will be more motivated to get out of bed to train, you can complain to someone who understands, and you will be safer/more visible in numbers. Seeing familiar faces on race day and having friends chant your name as you cross the finish line is also one other aspect that you can’t replicate.

Ian Murray, a renowned USA Triathlon coach, once told me “There is something a team does for its members that no other coach or entity can provide. What that is exactly is indescribable.”

Selecting Races: Start small. Go big. How do you decide which distance to attempt? Everyone is different; from aspirations to time allotments to funds to physical ability. Only you can decide what is best for you. One of our members nicknamed “Rocket” is on a 3 year plan to Ironman. He started small and is sticking to the plan. Another member, “The Brosenne”, decided to tackle the same Ironman distance with about four months to train. He went big. Just know your personality and choose the best fit. Other considerations in choosing a race include location, time of year, weather, the course (hilly vs flat, ocean vs lake), number of racers, and how long the race has been around. Search the internet because races are popping up every day. There will definitely be one that suits your needs.

There is a lot to learn about triathlon(ing) and plenty of participants to learn from and train with. If you’d like more info about the sport, our team, local races, how to get started, and so on please email me or visit www.cdatriteam.com. I can share resources or help point you in the direction you may be seeking. You may also check out the benefits of joining the CDA Tri team.

Until then, I wish you all happy and healthy living!

Megan Leary is the Cd’a Triathlon Team Director and a USA Triathlon Coach. www.cdatriteam.com

Be part of an AMAZING event!

IRONMAN events rely on more than 3,000 volunteers to ensure a successful, safe and world class event.

JUNE 25-30, 2014

Join the IRONMAN volunteer team ironman.com/coeurdalene | cda@ironmanvolunteers.com

ASK THE EXPERT

Written by Dr. Pamela Langenderfer

Intravenous Nutritional Therapies for Optimal Health What is IV Nutrient Therapy?

IV nutrient therapy is the process of giving vital nutrients to the body via the bloodstream by accessing a vein in the arm with a small needle. The nutrients are administered in a bag that is dripped slowly taking as little as 45 minutes and as much as 4 hours, depending on the solution being given.

Most IV drips take one to two hours.

Why give IV Nutrient Therapy?

IV nutrient therapy quickly delivers therapeutic doses of vitamins, amino acids, minerals and other nutrients into the bloodstream. This takes no work on the part of the digestive system, an immense benefit for those who have digestive issues or who cannot tolerate oral supplementation. There are also times when the body is so deficient that oral supplementation is not enough. Using the IV route of administration allows for the maximum concentration of nutrients to reach tissues that need them the most.

What are the benefits of IV Nutrient Therapy?

IV therapy provides a rapid increase in the nutrient levels in the center of the cells where the nutrients are most needed.

Cellular healing begins when the cells have the nutrients they need to function properly. People often feel much better immediately after an infusion.

Who Would Benefit from IV Vitamin Therapies?

Although anyone could benefit from IV therapy, people with the following health concerns seek and benefit greatly 22

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from IV therapies: Enhancing athletic performance and speeding recovery, treating or preventing cold and flu, fibromyalgia, allergies, asthma, inflammatory conditions, sinusitis, cancer prevention, irritable bowel syndrome (IBS), ulcerative colitis, chronic fatigue syndrome, lyme disease and more.

IV Vitamin C and Cancer Ascorbic acid is an essential nutrient and a powerful antioxidant. A number of major studies suggest that I.V. Vitamin C can provide significant benefit in a number of cancers, including those that often have a poor prognosis, such as liver cancer, melanoma, and pancreatic cancer.

Why take vitamin C IV instead of taking a pill?

High dose oral vitamin C is notorious for causing gastrointestinal discomfort and diarrhea. In addition, very little of the oral dose is absorbed and most is excreted. IV vitamin C results in much higher plasma and intracellular levels.

IV vitamin C will not solve all of your problems, but a vast body of scientific evidence shows outstanding safety and efficacy in the prevention and treatment of a wide variety of conditions.

Myers Cocktail: Powerful Immune System Boost The Myers Cocktail is the most common nutritional IV therapy. It is a synergistic blend of vitamins and minerals, consisting of magnesium, calcium, B vitamins and vitamin C.

The Myers Cocktail has been used to treat or prevent the first signs of colds and flus, general fatigue, chronic fatigue syndrome, Epstein Barr virus, seasonal allergies, migraine headaches, as well as to enhance recovery from endurance athletics such as triathlons. Many relatively healthy patients choose to receive periodic Myers’ Cocktails to enhance their overall well-being.

Are there any contra-Indications to IV therapy?

The majority of people can tolerate most IV nutrient therapies. Occasionally, an individual may have an allergy to a nutrient and therefore should not receive infusions containing that nutrient. In addition, kidney or heart disease or high blood pressure may preclude the use of some of the nutrient IV’s. Individuals with G6PD deficiencies can not receive high dose IV Vitamin C. Otherwise, these therapies are very safe and well tolerated by most people.

Dr. Pamela Langenderfer is a naturopathic physician and licensed acupuncturist. She is the co-owner of Lakeside Holistic Health, PLLC with locations in Liberty Lake and Coeur d’ Alene. Dr. Langenderfer can be reached at (208)758-0568.

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

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Skillet Huevos Rancheros This Skillet Huevos Rancheros is not only flavorful and hearty... it’s is surprisingly healthy too. Loaded with veggies and beans,it’s the perfect for fuel before a day of physical exertion or activity, leaving you feeling energized all day long.

For a fun twist, try using mini cast iron skillets for individual servings. | Recipe from Sylvia Fountaine’s Kitchen |

Ingredients:

• 4 six inch tortillas (I use a corn and flour blend) • 4 eggs (1 per serving - you can add more if you want) • 2 cups cooked rinsed beans (black bean, pinto, cannelloni or heirloom beans) • 1/2 onion (sliced or diced) • 2 garlic cloves (minced) • 2 tomatoes (diced)

• 1 tsp cumin • 1 tsp coriander • 1/2 tsp chipotle powder • 1/2 tsp smoked paprika • 1/2 tsp kosher salt • cracked pepper • 2 T water • Olive oil • 1 large Avocado (sliced) • 2 T chopped fresh cilantro • 1 lime (cut into wedges) • 1/2 C crumbled cotija, queso fresco, feta or goat cheese (optional) • Hot Sauce Optional Additions: bell pepper, kale, zucchini, mushrooms

Instructions:

Preheat oven to 400F. In a large pan, saute onion in a little olive oil until tender, about 5 minutes.

(At this point, if you are adding other veggies, do this now, cooking until tender). Add garlic, sauté for a minute or two. Add 1/2 of the diced tomatoes (saving half for garnish) and cooked rinsed beans, spices, salt, and 2 T water. Let simmer on med low for a few minutes, stirring occasionally.

Brush cast iron skillets (or one large skillet) with olive oil, coating the edges too. Lay tortillas down and brush tops of tortillas with a little oil. Divide bean mixture, making little indentions with the back of a spoon, for the eggs to rest, so they stay in place. (If using large skillet, layer the tortillas so they come up the sides of the skillet a bit (you may need a couple extra), and spread all of the beans evenly over the tortillas, making indents for the eggs). Carefully crake the eggs and place them in the indentions. Sprinkle eggs with salt and pepper, and if you want, crumbled cheese, and place in the hot oven. Check after 10-12 minutes. Cook until egg whites are white and yolks are to your desired doneness. Serve with avocado, lime, cilantro, hot sauce, and fresh tomatoes. Enjoy!

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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NUTRITION

promoting healthy eating, one bite at at time.

MICROGREENS Proven Bigger is not Better Written by Miles Torres

Microgreens are not a new thing, but there are

new facts coming out about their nutritional value and those facts speak volumes as to why you should include these yummy little morsels into yours and your family’s diet.

Delicious-ness First off and most important - microgreens taste amazing.

Super intense flavors are the trademark of these half-pint plants that could barely feed a hungry (organic) grasshopper.

The flavors of microgreen cilantro, kale and broccoli are far more pronounced than their full-grown siblings. They taste fresh, clean and provide texture and depth without bulk.

And then there are sunflower microgreens - unbelievable flavor and a texture that feels good to crunch on.

What kind of greens can become “microgeens?” Just about any veggie or green you can eat. Red beets, Red cabbage, Celery, Rainbow chard, Corn, Purple mustard, Snap Peas, Red Russian kale, kohlrabi and many more. Each contain it’s own unique textures, flavors, as well as bright colors which is why they are a favorite among chefs in-the-know.

Microgreens are larger than sprouts and smaller than seedlings. Microgreens also do not pose the same risks as sprouts which are grown in water and have been the source of a few e-coli outbreaks. They are grown in (very) controlled

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environments and the result is fresh, nutrition-packed greens that are popular in restaurants, salads, soups or by themselves as a healthy kid snack. Get your kids going on sunflower microgreens and by the grace of all things good and green - they’ll never stop eating. Which in this case is good.

Are they a substitute for full-grown veggies? Not really.

They taste great and are loaded in good things, but lack the fiber and other unique qualities of mature plants.

Nutrition “For example, red cabbage microgreens had 40 times more vitamin E and six times more vitamin C than mature red cabbage. Cilantro microgreens had three times more betacarotene than mature cilantro,” explains Dr Qin Wang, assistant professor at the University of Maryland.

Researchers evaluated levels of four groups of vital nutrients, including vitamin K, vitamin C, vitamin E, lutein, and betacarotene, in 25 different commercially grown microgreens.

The results are published in the Journal of Agricultural and Food Chemistry.

Vitamin C, vitamin K, and vitamin E levels were highest among red cabbage, garnet amaranth, and green daikon radish microgreens.

Cilantro microgreens were richest in terms of lutein and beta-carotene.

“All of these nutrients are extremely important for skin, eyes, and fighting cancer and have all sorts of benefits associated with them,” says researcher Gene Lester, PhD, of the USDA. The magic in microgreens actually lies in the seed - the genesis of the actual plant. The seed provides the nutritional kickstart for every plant - infusing it with the right food, minerals, and macro ingredients that start the growth process. Combined with rich, organic soil and an abundance of photosynthesis. these little greens provide more nutrition ounce-per-ounce than any veggie or leafy edible on the market.

One last thing - Microgreens are easy to grow at home.

My farm grows microgreens, but I’ve also grown them in a cleaned out Costco rotisserie chicken container (they make great mini-greenhouses) with some soil tossed in and placed by a window. There are informative videos on YouTube that explain the simple growing and harvesting process.

Enjoy some microgreens. They are nutritionally unequalled, taste like a million bucks, and are a great way to add class and color to your meals.

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Wellness in Business

WITH Performance in Coeur d’Alene

WITH Performance is Coeur d’Alene’s non-gym.

It has the feeling of a really nice hotel when you walk in, you’re always greeted by name, and if you’re going to go you should expect something different than you’ll get most everywhere else - real live actual results. *gasp*.

Results are something we’re not accustom to when, typically, we are simply turned loose in a room full of machines that look like they were meant to manufacture a car. And maybe they are. Who knows. I’ve had that experience quite a few times and have completely and utterly avoided the machines - not wishing to have an unwanted muffler somehow added to my being. Or worse, injury, lots of work, no results and continued frustration over a lack of progress for something that is personally important to me.

While some may have the body and option to have a few extra mufflers installed, most don’t and would rather have a better understanding of how the body works, what to do to make it stronger, lighter and more flexible, and do that in a smart, reasonable amount of time with a low risk of injury.

Bryan Vila, Researcher at the WSU Human Performance Center, describes his experience with gyms and goals this way. “I’m a scientist. I rely on empirical facts and evidence as proof of results. So now, 4 weeks into training at WITH Performance when I feel myself standing and moving with greater range and stability, I’m more flexible and my endurance is increasing, I’m thrilled!” Says the 67 year old.

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“The one thing I never liked about traditional gyms is that you feel like you have to lose weight just in order to walk in there to lose weight. I see lots of people at WITH who are very fit and that’s been there life, but also other body types and ages. One person I see regularly has an extra 100 lbs, others are older, much older, and the system WITH has worked out helps all of us figure out how to get fit , stay fit, and does not throw you into a cookie cutter system that fails a lot of the time.”

WITH Performance works within the EXOS method of conditioning. It builds the body up from the inside out - working on Mindset, Nutrition, Movement, and Recovery, the core of

their whole body regimen. It’s not only personalized to you specifically, but it takes your workout a step further by programming their technology with your exact, personalized workout prescription. It’s efficient, it knows where you’re at in your goal cycle, and when coupled with one of their trainers (who are at your side) it’s hard to miss a goal, do something wrong, and it lowers risk considerably.

Melanie, a working mom of 2, 5, 9, and 11 yr olds decided to take up triathlons. “Shawn taught me to swim at age 36” she says with a laugh. She’d been racing for a while but felt like she had “plateaued” and needed a better understanding of how to get to her next level of achievement.

“WITH is unlike anything I had ever seen or used before. It’s very tailored to me and I felt very comfortable working with the trainers.”

Melanie was able to quickly shave 2 minutes off her 5k time by learning better running mechanics, and has since improved her triathlon swim times as well.

“After they ensure you’re properly warmed up they then mix up the routine by giving you fun workouts that are out of the norm, like running up and down stairs or other ‘non gym’ activities that get you moving better, mechanically speaking.”

Tech Meets Human The CPro system is very unique, efficient and prescriptive.

It provides members with individualized training protocols based on in-depth performance evaluations prior to their first training, and then monitors their progress to ensure continuous gains. If it sounds like a lot, it’s actually not so bad. A certified trainer walks you through a *very* thorough evaluation of your fitness level and goals, that data gets plugged into a computer, a few physical tests are administered, and voila! The training is simplistic, exact and matches you perfectly. And according to members, the results speak for themselves.

“I’ve never experience such quick results” said Bryan Vila.

“After being a cop for 17 years and being fit my entire life this has giving me not only quick results, but results that make me believe I can achieve a new fitness level that I would not have thought possible before. I don’t feel embarrassed about going to the gym - these people are on your side every day, they know their business and they pay attention to science.

I feel great about that.”

WITH Performance is located in Riverstone at 1950 Bellerive Lane Suite 106-A , directly across from LePeep. Contact Shawn Burke to learn more about their training systems. (208) 660-9378

Mindset | Nutrition | Movement | Recovering

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29

the power of VOLUNTEERING { “My volunteer passion for the American Cancer Society and Relay For Life is a very personal because my sister died of cancer at 18 and my dad is a two time cancer survivor. This last year my passion for Relay and the American Cancer Society was a key factor in me losing 70 pounds. I realized if I wanted to be around to volunteer I needed to be healthy myself and needed to be a better role model to those I lead. Statistics also show that a healthy lifestyle meant improving the odds against me getting some forms of cancer. The main attribute I try to add to any volunteer commitment I make is the element of FUN! Yes, board meetings aren’t always fun but there is always a way to put fun into them or the ability to make someone else in the room smile or laugh.

My favorite single volunteer activity at Relay is leading the team meetings. That is where I am able to connect with others that have the same passion to raise money to fund cancer research, programs and services. I hear others personal stories as to why they relay and love to share ideas about fundraising, fun raising and team building.

My husband, Bob Spencer, has adopted the title “voluntold” during our seven years of marriage. Bob sees how important my volunteering is to me and is often there by my side doing the physical labor part of a lot of the activities I volunteer for. I saw a great quote the other day but no author, “Volunteers are love in motion.” Yah, that’s how I see myself, love in motion and that really makes me smile inside.”

- Suzanna Spencer The Coeur d’Alene/Post Falls Relay For Life takes place June 13th and 14th at the Post Falls High School track. To register or donate go to www.relayforlife.com/ coeurdaleneid or call me at 208-277-7856.

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a look at our community and why they give back

“I volunteer to fill a need first and foremost. But it’s the ripple affect that keeps me signing up to do more. Every time I help fill a need, big or small, it creates an impact or change in someone or something. I may never know the full extent of the impact but I do know that each time there is a difference being made. Sometimes the difference is big, like a medical mission to Honduras, or sometimes it is behind the scenes and seems small, like photocopying papers for a teacher. And sometimes, the change is within me. I’ve gained knowledge, experience, friendships and memories by volunteering.”

- Tina Rieken of Kootenai Health

}

“Volunteering in our community has taken quite a journey for me over the past years – starting with organizing kindergarten bake sales and school carnivals, to chairing community fundraising events that have raised hundreds of thousands of dollars for wonderful non-profit groups in our area.

I would have to say the most satisfying aspect of it all, besides the money raised, would be involving as many volunteers as possible to help make each event a success. Every event that this community hosts is a result of volunteers offering their time and talents to help ensure success.

I encourage everyone to jump into the volunteerism journey, at any level, and see where it might take you!”

- Valerie Wilcox Post Falls Chamber of Commerce (Volunteer of the Year 2013) “Stephanie Davenport, already familiar with the Boys & Girls Club, wanted to help. Her original thought was to spend time with the younger members of the Club but saw a huge need with our teens. Stephanie determined that if she was going to do this, she was going to teach them something she loved. It was at that point the Cooking Club was birthed and is alive and well each week at the Club. Our teens eagerly await her arrival through the double doors with armloads of adventure. Not only is Stephanie teaching teens life skills, she is also showing them that their community cares. To the teens, she is no volunteer; she is family and teacher mixed with a little councilor and friend. To us, Stephanie is a Superhero.”

- Ryan Davis, Executive Director of the Boys & Girls Club of Kootenai County

Weigh In On Your Health! at the City of Coeur d’Alene’s 6th Annual

WELLNESS FAIR Wednesday, June 11th | 10:00am to 3:00pm Located at the Coeur d’Alene Library Community Room (enter on lower level by McEuen Park)

FREE TO THE PUBLIC! FREE Health Screenings & Education | FREE Massages FREE Food Samples | ENTER TO WIN great prizes!

Hosted by:

COEUR D'ALENE TRIATHLON TEAM PRESENTS

learn | train | race | volunteer

JOIN CDA TRI TEAM | for all levels and abilities |

weekly training opportunities | group motivation personal accountability | guidance | support team discounts | free swag | education workshops | and more

The Summer Swap is an annual event that is designed COEUR D’ALENE TRIATHLON to help you and your family become more active during the summer season. The overall goal is to help the community live healthier, happier lives by providing affordable equipment and apparel as well as resources for education, products, and services.

So bring the whole family and come find ways Kroc Center Parking Garage • $5 or $3 w/Can to get those bodies loving life!of Food

SUMMER SWAP

SAT, MAY 10 • 9AM–2PM

BUY/SELL SWAP NEW/ SUMMER USED GEAR SPORTS GEAR

HEALTH AND FITNESS EXPO

KID'S FREE KID’S CORNER CORNER ACTIVITIES

1MI/5K FUN RUN! Support District #271 P.E. Programs!

+ mud runs, Crossfit, hikes, snowshoeing, paddle boarding,

SAT, MAY 10TH 9AM–2PM

Learn More and Join The Team!

Only $5 or $3 with a can of food | Kids 12 & under FREE

night swims, bbqs, movies, and great people!

www.CdaTriTeam.com

LEARN MORE ONLINE!

www.SummerSwap.org

Kroc Center Parking Garage

www.SummerSwap.org northidahowellness.com

31

BALANCE

finding a healthy lifestyle through balance.

The Reality of This Moment As you sit here reading this, pause and expand your awareness … what is the reality of this moment?

You’re reading, and there are a bunch of other tasks you want to do, yes … but there’s also your body. How does that feel? There’s the area around you, perhaps some people around you. There’s nature nearby.

Take a pause to become aware of the actual reality of this particular moment.

As we go through our day, we’re often stressed because of all the things we have to do, the things we’re not doing. We worry about how things will go in the future, and procrastinate because we’re afraid of an overwhelming task. We feel we’re not good enough, we compare ourselves to others, we fall short of some ideal.

We replay a conversation that already happened.

That’s all in our heads, but it’s all fantasy. The reality of this specific moment is that you’re OK. Better than OK, actually: there are so many good things to be grateful for, in this moment.

And there are the particulars of the moment that only exist, right now. The combination of sounds and colors and shapes and smells around you will never exist in this particular combination ever again. The way your body feels, the thought that pops into your head in the next moment, will never exist again, ever.

You yourself are changing all the time. We think of ourselves as one unchanging entity, but the self that you are right now is different than the one you were before you read this article. And that was different than the one who woke up this morning, because various things interacted with you to change you in small (or large) ways.

So the you that exists right now will change in a moment, from interacting with the particulars of the next moment. The you that exists right now will never exist again.

This is the ever-changing, impermanent nature of you. And in truth, every single thing around you is changing all the time, sometimes in less obvious ways. Everyone around you is changing. Each moment is a fluid snapshot of impermanent changing entities, interacting with each other. That’s the reality of this moment. Don’t miss it.

And this awareness is available to you all the time. Throughout the day, as you start to worry and get lost in your tasks, ask yourself, “What’s the reality of this moment?”

Written by Leo Babauta

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33

HEALTH

solutions to your day-to-day wellness.

Developmental

Disabilities on the Rise Written by David Spoelstra The CDC (Center for Disease Control) has recently released new numbers for the diagnosis of Autism Spectrum Disorders (ASD) and the results are shocking.

According to the study, one in 68 children will be diagnosed with ASD. When compared to CDC number two years ago (1 in 88), that is a 30 percent increase!

Statistical models have also been created by the CDC that combine US population forecasts with autism prevalence data leading up to 2030. Assuming that autism prevalence rates stay flat, the number of school age students is projected to rise by 44 percent and adults by 625 percent by the year 2030. With a conservative estimate of a three percent annual rise in autism prevalence going forward, the number of school age students is forecast to rise by 133 percent and adults by 671 percent by 2030.

In the meantime, about 1 in 6 children in the United States had a developmental disability in 2006-2008, ranging from mild disabilities such as speech impairments to serious developmental disabilities, such as intellectual disabilities, cerebral palsy, and autism (CDC). Over the last 12 years, the prevalence of developmental disabilities has increased 17.1%, autism prevalence has increased 295%, and ADHD prevalence has increased by 30% (CDC).

What is to be done?

A program called FOCUS in Coeur d’Alene is answering that question. FOCUS takes a three tiered approach to developmental disabilities by restoring neural efficiency, promoting proper nutrition to heal digestive sensitivities, and reinforcing proper brain function through neurological activities, the strengthening of oculomotor muscles, and cognitive exercises. On their own, each pillar of the FOCUS program is an effective and safe way to combat the symptomology of developmental disabilities by addressing the source of the problems and not merely symptoms themselves. Together, these pillars successfully work to remove developmental roadblocks, promote proper gut health, and increase proper neurological function.

While many people are often in the mindset that there are only two possible choices to deal with developmental disabilities (medicate or live with it), the FOCUS program has successfully taken a third, drugless route for the last two years with undeniable results across a wide range of developmental disabilities and age groups. The program was created and is led by Dr. Amy Spoelstra, a family wellness and pediatric chiropractor who specializes in neurodevelopmental disorders.

Dr. Spoelstra recognizes that there is no one single place to point the finger as the reason for the increased onset of developmental disabilities. Instead, the FOCUS program addresses a wide range of contributing factors such as physical stressors, emotional stressors, chemical stressors, environmental toxicity, and the resulting “fight or flight� response from the body that inhibits proper development.

If you would like to find out more about how FOCUS is changing the landscape of how we deal with developmental disabilities without the use of medication, please contact the office at 208.667.7434 to reserve a seat at their next free monthly lecture.

Pediatrics Now Available!

Meet our new pediatric team at Heritage Health.

Our team is committed to giving your child the quality healthcare they deserve.

ACCEPTING NEW PATIENTS! Family Practice | Dental | Mental Health | Pediatrics | Physical Therapy

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Healthcare from the Heart. www.myheritagehealth.org

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HELP SUPPORT THE CENTENNIAL TRAIL BY REGISTERING FOR AN EVENT OR BECOMING A MEMBER 105 N 1ST STREET, COEUR D’ALENE, IDAHO

208.292.1634

NICTF.ORG

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35

BEAUTY

healthy body and mind.

“ Youth is happy

because it has the capacity to see beauty...

Anyone who keeps the ability to see beauty...

never grows old.”

- Franz Kafka

pedi & polish is an all-natural beauty boutique providing natural nail & skincare treatments and featuring an array of natural & organic beauty brands.

New Location Special

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Visit us at our brand new location: 21 West Commerce Dr. Suite B | Hayden, Idaho 208.772.2526 | www.pediandpolish.com

Help us get LOUD and Finish the Fight!

The Relay For Life of Post Falls/Coeur d'Alene is an incredible and inspiring opportunity to unite as a community to honor cancer survivors, raise awareness about what we can do to reduce our cancer risk, and raise money to help the American Cancer Society fight the disease.

Relay For Life of Post Falls Coeur d'Alene

Event Date: Friday, June 13th Time: 6:00PM

Location: Post Falls High School Track

Find more information about the exciting activities planned for the Relay For Life event here:

www.relayforlife.org/coeurdaleneid

northidahowellness.com

37

Natural

REMEDIES

Cupping: Increases Circulation to Decrease Stress and Inflammation With the ever-increasing pace of today’s society,

day-to-day stress levels and, in turn, body inflammation are at an all time high for most Americans. Our busy lifestyles and rising stress levels leave most of us feeling exhausted, achy, and zapped of energy at the end of a long week.

Inflammation is a term most of us are familiar with, but recently it is a topic that has been under closer examination in the health field. Previously, inflammation had been looked at in more isolated terms, as in the case of physical injury, or in reference to heart health. More recently, however, researchers have begun looking at inflammation as a more systemic issue, or involving the whole body, and as a major factor in overall health and the disease process.

Current popular media regarding inflammation targets a change in food and diet to help reduce inflammation.

And while changing some of the foods we eat is a great start, it may not be enough. Many people would like to find alternative ways to relieve pain, manage aliments, and reduce stress, while also improving health. One alternative, yet effective, way to relieve some of these issues is through cupping. Cupping is a treatment technique, usually applied by an acupuncturist, that utilizes small jars to create suction against the skin to increase circulation, reduce inflammation, and promote overall wellness.

Today, more and more American’s are turning to alternative medical practices, such as acupuncture, to include the increased benefit of a holistic approach to their health care.

Acupuncture can call to mind only needles, making people wary who have had a very personal experience with them, 38

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but acupuncture is actually just one part of a larger scope of therapies referred to as Traditional Chinese Medicine (TCM).

Cupping comes under the scope of therapies of TCM, and has been gaining more attention in the medical world lately. An acupuncturist will typically use fire cupping, which uses heat to create this suction against the skin, as part of a customized treatment plan to address a number of individual issues.

Another common form, sometimes referred to as massage cupping, uses a hand held pump to create this suction.

Cupping’s most potent impact by far is its ability to immediately increase and optimize circulation while also reducing inflammation. The moderate to strong suction from the cups increases the flow of fresh blood and lymph to the area being cupped, flushing out the stagnant fluids that had been previously trapped there. When fluid stagnates in the body the results can be regional pain and discomfort, as well as difficulty breathing. Increased oxygenated blood flow to all areas of your body can provide a number of other important health improvements, including increased cell growth, the opening of the chest and lungs to clear up cough, wheezing, and other respiratory problems. It can also help diminish digestive problems, halt migraines, alleviate menstrual cramps, and relieve acute and chronic pain.

Cupping has a remarkable ability to alleviate stress because the application of the suction to certain points of the body actually sedates the nervous system reflex in the cerebral cortex of the brain. This allows for a systemic benefit that follows far beyond the treatment room. In stress patterns created in our day-to-day lives, our body’s nervous system is on hyper-

duty all day long. This overstimulation of the nervous system can contribute to increased fatigue, pain and discomfort, overwhelming emotions, as well as poor sleep. Receiving regular cupping treatments can help the nervous system to better regulate and help manage stress in the body. When the stress response in the body is more regulated, emotional health, mental clarity, and sleep quality will improve.

While cupping can be a great one-time treatment for many common conditions, it is also a great way to maintain overall health. Cupping promotes wellness over time in 4 major ways: • Warms the body by allowing blood to flow freely, • Reduces pain and swelling, which supports the proper healing of tissue • Aids in proper distribution of fluids throughout the body • Rids the body of toxins Along with proper nutrition and exercise, cupping can offer a relaxing means of keeping yourself healthy, while reducing inflammation and stress. Working with an acupuncturist, you can develop a customized treatment plan based on your individual needs and goals. Get the health and relief you deserve!

Morgan White is a licensed Acupuncturist & Herbalist and the owner of Urban Acupuncture and Therapeutic Massage in Coeur d’Alene. She enjoys swimming, biking, and running, especially when they combine themselves in the completion of a triathlon.

you don’t have to suffer from

ACUTE AND CHRONIC PAIN “Not only did the acupuncture assist with my healing from a recent wreck, Morgan’s holistic approach of health care and implementation of prescribed herbal medicine, my chronic eczema and irritable bowel syndrome was resolved. My overall health is so much better.”

Dr. Kaye,RN & Associate professor of nursing

Call Morgan White, M.A.c.O.M, L.A.c today to

get the relief you deserve!

50 New Patient Special

$

Acupuncture | Body work | Herbal treatment (New Customers Only)

225 E. Locust Ave | Coeur d' Alene, ID 83814 | 208.665.2293

Angelo’s Ristorante offers a white table cloth, fine dining experience in North Idaho with an extensive menu and wine list. Vegan and Gluten free options.

Serving the best steaks in town. Organic when possible.

northidahowellness.com

39

TRAINER BIO

local trainers making a difference.

Photo by Matt Leitholt

#kylerutleyfit Meet Kyle Rutley

What first inspired you to be a personal trainer?

Seeing how lives can be enhanced through proper coaching and guidance. While working as a swim instructor I was always craving to be more of a benefit to a person that went beyond swimming. Seeing trainers through the years really pour into their clients lives inspired me to want to do the same.

Where do you get your inspiration for your workouts?

Anyone that knows me knows I have a creative side. Adding my own flavor to work outs, or exercises allows me to grow and be inspired. To be perfectly honest the better nights sleep I get, the more creative ideas flow for prospective workouts.

How do you help your clients stay motivated?

My clients are truly the ones who motivate me. We feed each other with motivation and encouragement. They say it takes a village to raise a child, in the same attitude I’ve found it takes a family to motivate a client. That family starts in a little sub culture of North Idaho.

What does your support system look like?

One of the support systems I have found is through partner training. Partner training is two, maybe three people in a group training session compelling each other to continue on. This builds a fun atmosphere that leads to these clients building a family, which is some awesome motivation.

This has proven to be truly the best support system I have found thus far.

What is Functional Fitness?

This in short is explained as helping train your muscles to do normal, everyday activities safely and proficiently. TRX the resistance strap trainer is a perfect example of training & building muscle in a very practical setting.

What is your professional fitness background?

Ten years ago, I got certified as a Lifeguard. That was the igniting point for me. For years I did Swim Instruction and that lead me down the path to being certified as a Personal Trainer. Coaching swimmers from Infants to Elite Ironman athletes, then Personal Training extreme weight loss clients to Military Reserves with everything else in between.

How would you explain Triathlon swimming?

Loaded question for sure, but my simplest response would be: it is like swimming in a washing machine with 900 ninjas.

The sound of the other swimmers is one that is unimaginable unless your there. Swimming through the thick of it. What I feel I can offer Triathletes, is a high level of swim instruction or conditioning that prepares your mind, body, and spirit for the journey ahead.

What makes you standout as a trainer in this local community?

Well, I hope to have it said I am consistent day in and day out. I am passionate about people, seeing them improve, whether it is another lap in the pool or just one more push up. I would rather see someone succeed in their goals then come out financially on top. I care about my clients, in fact most of them become my dear friends. Being that passionate about people is what makes me standout from the trainers around me.

We don’t have to be superstars or win “ championships. All we have to do is learn

to rise to every occasion, give our best effort, and make those around us better as we do it.” — John Wooden northidahowellness.com

41

SENIOR SECTIONAL

wellness and lifestyle for our seniors.

Back to Exercise Basics

It’s Simple‌Take a Walk!

Written by Holly Childers, M.S.

Most of us can honestly say that we know and accept that exercise is good for us.

We also know that trying to decide what to do for an exercise program can be a little overwhelming.

Will you have to join a gym? Will you need to buy equipment? How will you know what exercises to do and what order to do them in? How are you supposed to avoid getting hurt? It seems these days that exercise has become a complicated, time consuming burden that we tend to avoid for every reason in the book.

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It’s time to get back to the basics of exercise…walking!

Walking is one of the simplest, safest and most inexpensive exercises to choose from. You can do it anywhere and most anytime, alone or in a group and at a variety of intensity levels. The benefits of walking include stronger bones and muscles, a smooth running cardiovascular system and a clear thinking brain, but did you know that: Walking can help to reduce the number of medications that you take. The National Walkers’ Health Study found that those who took the longest weekly walks, not necessarily accumulated the most mileage per week, were more likely to use less medication.

Walking keeps your memory strong. Italian researchers studied people suffering from memory problems and measured their walking. At the four-year follow-up, they found that those who expended the most energy walking had a 27% lower risk of developing dementia than the people who expended the least energy.

Walking briskly can add years to your life. The March 2011 issue of the Harvard Health Letter reported that researchers have found a remarkably consistent association between faster walking speed and a longer life.

Walking helps to reduce fatigue. A 2008 University of Georgia study found that people with fatigue who also lead sedentary lifestyles reported getting a 20 percent energy boost and a 65 percent reduction in fatigue after following an exercise program that involved walking.

Walking has the highest compliance rate of any exercise.

You’re most likely to enjoy all of the benefits that a long term exercise program can offer if your program includes walking.

Walking is what allows us human beings to be mobile.

There is no better way to train for mobility and an optimal quality of life than to walk on a regular basis!

It’s not complicated to get started. First of all, walk whenever you get the chance…every step counts! Next, schedule a 30-60 minute walk into your daily routine (take time to work up to 30 minutes if you need to, add a minute to your walk each day). All you need is comfortable clothes and a good pair of supportive shoes that fit you right. North Idaho has an amazing variety of beautiful places to go for a walk! Try the Centennial Trail, Black Bay Park in Post Falls, Tubbs Hill, Q’emiln Park in Post Falls and your own neighborhood!

Keep it simple and keep walking!

It’s by far one of the BEST things you can do for your health and quality of life!

Choose Comfort, Choose Expertise.

Choose Hospice of North Idaho.

We are the area’s only local non-profit hospice, providing compassionate care for over 30 years.

With

Hospice of North Idaho, you’ll receive around the clock support and the option to use Idaho’s only Hospice House.

It’s never too soon to ask questions.

Call us today.

Choose Comfort. Choose Expertise.

Choose Hospice of North Idaho.

208.772.7994 | www.HONI.org

9493 N. Government Way | Hayden, ID 83835

Aging Does Not Always Have To Be Painful | Written by Virginia Taft OTR/L, ATP |

People experience various aches

5K

2014

Run For The

Angels

Sunday, October 5, 2014 - Riverstone park and gazebo/centennial trail - events start at noon and 5k starts at 2pm - remembrance ceremony following run - silent auction, kids games, sponsor tables

Register www.inwsids.org 44

may | jun 2014

and pains throughout their lives, so age is not the primary reason for pain. We feel “old” when we are in pain, lack flexibility or cannot perform our daily activities whether we are 19 or 90! Pain, can be intermittent, continuous or chronic (longer than 6 months) and affects our mental focus, sleep, work, relationships and activity level. We often “hold” against pain which results in stiffness and causes more pain.

Ongoing pain has also been shown to reduce resistance to other diseases.

Soft tissue pain (sometimes referred to as myofascial pain) is common and often causes non-specific pain or a “traveling” pain pattern.

Although nagging or irritating, it is may be tolerable. Often we figure it will just go away by itself so we tend to ignore it, force through it or a combination of the two. However, pain is a warning from our bodies to “pay attention”.

If we listen, we can take care of that pain before our body is screaming at us and lasting damage occurs.

Pain complaints vary from just an ache to sharp, shooting or burning sensations and may be accompanied by numbness or tingling.

Stressors to the body either acute, such as after an injury or illness, as well as chronic pain can activate older underlying problems. This is why people who have arthritis, fibromyalgia or an old injury often experience a flare up when under a lot of emotional stress or an acute incident occurs, such as a car wreck.

Causes of pain, often ignored, are poor

posture or repetitive motions over time which can cause miscrosopic tears in the tissue. These microscopic tears, as well as scar from injury or surgery, tightens tissue and puts a drag on the system which also contributes to that feeling of heaviness.

There is an old adage “pain is inevitable, suffering is optional” Most people do not want to suffer or stay on high doses of medication for pain if they do not have to. Bodies were meant to move and there is a lot you can do!

Therapy can significantly improve many soft tissue and structural imbalances that contribute to problems such as chronic pain (neck, back, sciatic…), repetitive motion injuries, headaches, TMJ, chronic fatigue/fibromyalgia and many more.

After identifying any underlying medical conditions, it is important to have a thorough whole body evaluation to identify structural issues that may cause or increase pain and stiffness. Also, lifestyle issues that affect recovery such as work and home activities should be assessed. With a combination of hands on treatment (including myofascial release and other manual therapies), stretching and exercise as well as a thorough home program, gives you the tools to minimize or eliminate your pain.

Virginia Taft, OTR/L, ATP, is the practice owner and a licensed occupational therapist at Coeur d’Alene Hand Therapy & Healing Center. She received a B.S. in Occupational Therapy at the University of Kansas 1974 and has practiced in North Idaho for over 30 years. She has advanced training in hand therapy, myofascial release and is a certified assistive technology practitioner through RESNA (Rehabilitation Engineering Society of North America).

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45

Dining local style

Angelo Brunson, curator of Angelo’s Ristorante

on 4th, is digging his roots into Coeur d’Alene even deeper - more literally than figuratively.

He’s growing out a vineyard, complete with grapes, trellises and all things one can romanticize about growing a vineyard - or winery - or (?). This, of course, suggests a deeper sense of his Italian roots, which he is passionate about and keeps close to his heart. Traditionalism runs deep in the things that surround him. From the art-steeped walls and subtly lighted atmosphere of Angelo’s Ristorante, to his family and kids, Angelo is proud of his history and heritage, and it shows in life and his food.

Glorious, rich Italian food.

First rule about Angelo’s, go hungry. You will not be underfed.

Angelo’s menu is a mixture of local and adventure. From grass-fed beef to grilled sea scallops and more traditional dishes like veal parmigiano, you are guaranteed to leave with that satisfied fullness from a great Italian meal.

Local Food As Coeur d’Alene’s restaurant scene grows the supply of local food is tightening. To remedy that Angelo sources some local food as well as supplying ingredients from his 46

may | jun 2014

Angelo’s Ristorante in Coeur d’ Alene Written by Miles Torres own small farm. As such a good portion of dishes are local, natural and organic grown faire. Which brings me to my meal for the night.

Michael, the Head Chef at Angelo’s prepared one of their signature, grass-fed gorgonzola port wine steaks with a potato fritter and steamed broccoli. Which brings me back to the local food thing. Steak is in abundant supply. All you need to do is go to any chain steakhouse and you’ll get a legit steak for about the same price. Throw some A1 on it and it tastes like every other beef lot steak. And this is where we start to separate the men steaks from the boy steaks.

The steak in front of me wasn’t just another “steak.”

This was beef. Not shallow in taste or salt laden. The rich, marble-y taste of beef was evident, full of flavors, tender, and cooked to perfection. This confirmed that there are fewer things more delectable than local, grass-fed beef, and local food in general, and Angelo’s Ristorante exploits these fresh, complex flavors to their maximum.

The port wine glaze added even more depth of flavor, complimenting the full-bodied taste of the steak, but not overwhelming it. The crumbled gorgonzola contrasted the sweetness of the port glaze nicely, as did the sauted mushrooms that spilled over the sides. To me this exemplified Idaho Italian at it’s best.

The potato fritter was crisp, seasoned, came with a dollop of pesto and was quite good. The steamed broccoli was slightly crisp, fresh and accompanied the meal perfectly.

Also worth noting is their wine list with a good mix of Washington, California and Italian wines. I had their house Cabernet and it was excellent - twice.

How do you top it? Maybe a waterfront version - which is on Angelo’s list of things to come, along with an expansion of his farm to feed a community hungry for all-natural, organic cuisine.

Now (essentially) a Coeur d’Alene landmark, Angelo and crew have been creating some of the very best Italian food in the inland Northwest for the last 10 years and it feels like their momentum and reputation are growing. Visit them mid-town on 4th and experience for yourself how terrific service and great Italian food makes you feel.

846 North 4th Street in Coeur d’Alene, Idaho ------------Reservations recommended 208.765.2850 ------------$$

Holistic Counseling & Therapeutic Yoga

Laura is a licensed counselor who specializes in eating disorders and weight loss in addition to general mental health issues. She is a registered yoga teacher and offers yoga in both individual and group settings for emotional balance.

Laura Sferra, LCPC, RYT 208.659.5119 www.sferracounseling.com

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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 West Kathleen Avenue | 208.640.0817

Method Organic Juice Cafe Method Organic Juice Cafe is open in downtown Spokane. We have all of your fresh juice, smoothies and some takeaway food such as salads and brown rice bowls.

We also plan on having some raw food options as well.

718 West Riverside Spokane www.methodjuicecafe.com 509.473.9579

This beautiful magazine was locally printed by:

800-824-1806 www.centurypublishing.com

Serving publishers since 1971, Century Publishing provides high-quality printing and exemplary service.

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

Farmer’s Markets Kootenai County Farmer’s Markets Hayden: Hwy. 95 and Prairie Ave May 12th - October 20th Saturdays 9:00am - 1:30pm Coeur d’Alene: 5th Street and Sherman May 12th - September 26th Wednesdays 4:00pm - 7:00pm (208) 772-2290 | www.kootenaifarmersmarkets.org ---------Rathdrum Farmers Market City Park on Hwy 53 June 2nd - October 20th Saturdays 9:00am - 3:00pm (208) 687-3293 | www.rathdrumfarmersmarket.org ---------Sunday Market 6th and Sherman in Coeur d’Alene June 3rd - August 26th Sundays 12:00pm - 4:00pm 48

may | jun 2014

(208) 415-0116 | www.cdadowntown.com

The Hunger Is campaign is a collaboration between The Safeway Foundation and The Entertainment Industry Foundation to raise awareness and improve the health of hungry children.

The Safeway Foundation and the Entertainment Industry Foundation are 501(c)(3) tax-exempt organizations. Photo by: Nigel Parry

We will get you back in the race.

Serving the Community Since 1976

We help clients get back to the life they love.

From weekend warriors to elite athletes, OSSM physicians have the expertise to diagnose and treat injuries related to sports and exercise. Treatment and prevention for all orthopedic injuries includes exercise programs for increasing strength, flexibility and endurance, physical therapy and the use of protective equipment.

Surgery is the last resort for treating any injury. All patients receive a recovery and rehabilitation plan to get you “back in the race” quickly and safely.

Coeur d’Alene Office 850 W. Ironwood Dr. #202 208.664.2175 www.ossmidaho.com

Post Falls Office 750 N. Syringa #101 208.262.0156 www.ossmidaho.com