North Idaho Wellness Magazine Mar/Apr

mar.apr

2013

n or t h idah o

wellness fitness

•

health

•

beauty

•

nutrition

•

balance

honey the power of

ear infections

finding solutions for our kids

anxiety

is it the new epidemic?

group fitness why it works!

finding focus in our children

contents. march | 2013 | april

Group Fitness – Strength in Numbers Class Camaraderie May Be The Key.

8.

Infections of the Ears with Dr. Todd

12.

Kitchen Herbs

24.

Ask the Expert with Dr. Toby Epigenetics

30.

To Medicate or To Live With It Those Aren’t Your Only Options.

32.

What’s in Season Recipe

38.

11.

slimming snacks

32.

24.

in every issue.

Health ..............................................................16 Fitness ..............................................................21 Beauty ..............................................................22

30.

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

18.

the power of honey

Senior Health ..................................................36 Trainer Bio ......................................................40 Natural Remedies ..........................................42

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2013 Win

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Pool Sc & Drop hedules -in Guid e Januar e y7

Effectiv

208.667.1865

| www.krocc

da.org

wellness north idaho

magazine

fitness • health • beauty • nutrition • balance

march | 2013 | april

Publisher Monica Lang Magazine Director Karyna Hamilton Editor-in-Chief Tammy Marshall Marketing Manager Brandon Loken Style & Marketing Nikki Daly ---Art Director Monica Lang Graphic Design Brandon Loken Photographers Brady Campbell Photography Chris Chaffee Photography Illustrator David Van Etten ---Contributors

Laura Whitehead, Kriss Mitchell M.Ed Tina Rieken, Dr. Toby Hallowitz ND, LAC S. Michal Bennett, Sarah Patterson, Erika Peterson Dr. Todd Schlapfer, Jen & Toby Reynolds, Keane Sweet, Holly Childers, M.S.

---www.northidahowellness.com 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.

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LETTER from the publisher I was hooked at the age 14. I attended my first group fitness class in my early years of high-school and I haven’t looked back.

My girlfriend took me to Kenpo Karate on 4th street for a cardio-kickboxing class – wow ... was I amazed and addicted!

Through all the cities I have lived in through out the last 15 years, I have sought out cardio-kickboxing classes to fuel the urge. This passion led me to start instructing my own kick boxing classes to help others and myself. Although I was the leader of the class, we were all on the same team. I find so much excitement in the camaraderie of it all. It brings me back to team sports in high school where people relied on you for showing up and giving your all. You are surrounded by people who want and thrive off the same things as you. They become your second family – you depend on them for support and accountaibality – and they believe in you.

I am so excited for this issue! Not only for the group fitness article and the Power of Honey, but the amazing information our local doctors and health care providers have shared with us. I hope you learn something new with this issue, because as cliché as it may sound, knowledge is power.

In health and happiness,

Monica Lang

a personal thank you.

I want to take a moment to thank every attendee and vendor who helped make our First Annual Health & Wellness Fair a huge success! We had 65+ booths and over 475 people walk through!

This amazing turnout speaks volumes of our community as we all walk this journey together to health and wellness.

Please visit our Facebook page, North Idaho Wellness Magazine, to view all the photos!

Monica Lang monica@northidahowellness.com

on the cover.

This beautiful jar of honey is courtesy of The Bee Hive in Hayden, Idaho. With 54 years of beekeeping under their belts, they know their honey! Photo shot by the talented Brady Campbell Photography.

northidahowellness.com

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Strength in Numbers.

Class Camaraderie May Be the Key

L

ack of motivation is a huge reason why our country continues to face an out of control rate of obesity. Most of us have experienced the frustration that comes with staying motivated to reach a fitness or health goal. We start out with good intentions when we set out to get in shape and lose weight, but inevitably when our motivation starts to lack, that goal just doesn’t seem as important anymore. Your brain starts to convince you that it’s too hard and that’s all you can hear. When it comes to motivation, most people need to get outside of the self-talk battle going on inside their head and search out the voice of reason that comes from the group of people that they surround themselves with.

Written by Holly Childers, M.S.

That’s why group fitness classes and weight loss groups have always been so popular and effective. They provide a place where you can find encouragement, support and motivation from people who are working towards the same things, and going through the same ups and downs. When you’re struggling with your nutrition plan or those last few burpees in your bootcamp class, it’s nice to know that you’re not alone and to hear from the people surrounding you that your goal is important enough to stay motivated and keep going. The energy created in a group fitness class will always renew your fight for results.

Group fitness and weight loss programs also provide the benefits of accountability and a little friendly competition.

We never quite push ourselves as hard to achieve something when we’re alone and nobody else knows about it.

Accountability to a group with things like weigh-ins and mini-competitions for the number of reps you can complete will always be the key to keeping you from slacking off and losing sight of what you want to accomplish.

Make a commitment to yourself to improve your health and fitness and find a group that will give you the strength to stay on track…a kickboxing class, a weight loss challenge, a weekly running group, a group strength training program and the list goes on. There are new and exciting group fitness and weight loss options available all over in our area to provide you the strength in numbers that you need.

Group Fitness

Directory

You want ‘em! They’ve got ‘em. Classes. Exercise classes-most of which-featuring enthusiastic trainers or gurus who love their fitness craft and wanna show you how to attain the goods. Goods being a healthy body that begs to be seen. Call these local gyms to see what group fitness classes they have on the schedule!

“Group fitness classes provide a place where you can find encouragement,

support and motivation from people who are working towards the same things, and going through the same ups and downs.”

360 Fitness

208 E. Coeur d’Alene Ave. Coeur d’Alene 208.667.4001 • www.My360Fit.com

Fitness on 4th Street

1104 N. 4th St. Coeur d’Alene 208.292.4347 • www.FitnessOn4th.com

Peak Helth & Wellness Center

1765 W. Golf Course Rd. Coeur d’Alene 208.667.1865 • www.KrocCDA.org

940 Ironwood Dr. Coeur d’Alene 927 E. Polston Ave. Post Falls 190 Centa Ave. Hayden 208.668.CLUB • www.ThePeakid.com

Crossfit Coeur d’ Alene

Edge Fitness

Kroc Center

301 N. Fourth St. Coeur d’Alene 208.623.8136 • www.CrossFitCDA.com

5648 N. Government Way, Dalton Gardens 208.661.2220 • www.EdgeFitnessLifestyle.com (continued on next page)

northidahowellness.com

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Rathdrum Fitness

CDA Kenpo Karate

Sandpoint West Athletic Club

Garden Street Yoga

Natural Fitness Gym

Pilates Pathway

The Body Shop

Yoga Room CDA

Parkside Fitness

Trevor Prangley’s AKA

14250 N. Thayer Ave. Rathdrum 208.687.5222 • www.RathdrumFitness.com 1905 Pine St. Sandpoint 208.263.6633 • www.SandpointWest.com 1103 W. Superior St. Sandpoint 208.263.0676 • www.NaturalFinessGym.com 2055 Main St. Suite B105 Coeur d’Alene 702.510.4759 • www. thebodyshopcda.com 601 E. Front Ave. Suite #202 Coeur d’Alene 208.818.5883 • www.parksidefitness.com

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245 W. Bosanko Ave. Coeur d’Alene 208.664.6380 • www.cdakenpokarate.com 602 E. Garden Ave. Coeur d’Alene 208.660.9746 • www.gardenstreetyoga.net 730 N. 4th St. Coeur d’Alene 208.660.4477 • www.thepilatespathway.com 10183 N. Aero Dr. Suite #7 Hayden 909.890.8421 • www.northwestyoga.webs.com 1701 N. 4th St. Coeur d’Alene 208.769.9922 • www.tpaka.com

slimming snacks

These early spring snacks

are perfect for on the go or at the office.

1.

Apples

Low in calories, average of 95, and high in soluble fiber, about 4 grams, apples are a filling snack that boost exercise endurance with the antioxidant quercertin. They have about 14% of daily vitamin C and can be enjoyed fresh or dried for similar benefit, although fresh is always higher. Apples are shown to lower cholesterol and are incredibly heart healthy.

2.

Pumpkin Seeds

Also known as Pepitas are a great salty sweet snack that can help transition those of us that can’t quite shake those pesky junk food cravings. Pepitas can be jazzed up with all kinds of herbs and spices to satisfy a multitude of cravings. Just one handful of pepitas provides 9 grams of protein, manganese, magnesium, phosphorus, iron, copper and zinc!

3.

Avocados

These tropical delights are loaded with good fat. Their benefits are vast, from promoting heart health, wide ranging anti-inflammatory properties, optimize carotenoids absorption, blood sugar regulation and cancer fighting properties. These delicious treats can truly just be popped in your bag for a quick snack. The best way to actually “peel” them is to half, pit and then peel like a banana. By doing this we are guaranteed to get as much of the dark green layer, closest to the skin which actually boasts nutritional concentrate. northidahowellness.com

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OUR HEALTHY KIDS

enhancing the health of our little ones.

Infections of the Ears As most parents know, ear infections are common in young children. In fact, by age three almost every kid has had at least one ear infection.

In kids 5-years-old or younger, ear infections are considered the most common childhood affliction.

Written by Dr. Todd Schlapfer

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F

or many children ear infections are recurrent.

And this can be a source of great stress for not only the child, but certainly for us parents. The biggest trouble with ear infections is not necessarily the child or infection itself but the way the condition is understood, and consequently treated.

Too often, doctors and hopeful parents turn to prescription antibiotics and medical intervention as the only answer. I see many cases where the infection frequently returns after the antibiotic is stopped. The antibiotic also becomes less effective the more it is repeated, so doctors and parents anxiously turn to other varieties of antibiotics. Stress and costs mount. Ear “tubes” may be inserted. General health and immunity weaken. Chronic problems develop.

In my experience, only a small percentage of ear infections require prescription antibiotics and intervention. But it takes a health oriented approach.

The child and infection, the treatment, the parents and doctor are all at the mercy of their understanding of diseasewhy it happens, where it comes from, what to do about it. To understand disease we must first understand what constitutes health. How each of us interacts with the world we live within will determine the greatest influence on our biology and resistance to disease. The greatest percentage of our health is determined by the everyday choices we make in caring for ourselves and our children.

Most disease processes, including ear infections, are the result of the body’s natural effort to heal itself. What happens when we approach health by assisting the body’s effort to heal itself? When doing so, we must embrace the symptoms and look closely at what the body is trying to say when it produces, for instance, an ear infection. Like the ear itself, we need to be good listeners.

First, let’s identify the common symptoms of an ear infection—those messengers who show up from within to tell us what’s going on in our immune system.

Symptoms The symptoms may be elusive at first, such as crankiness, changes in eating or nursing behavior, a runny nose, talking louder, or less responsive to words. But when children cry or shriek with pain, tug or rub their ears, and become feverish or show discharge from the ear, the ailment becomes more blatant. The first ear infection may take longer for us parents to detect, but once we become familiar with the child’s body language, we can act more quickly.

One can easily see that these symptoms aren’t specific to ear infections. Other conditions may have the same or similar symptoms: teething, wax build-up, sinusitis, embedded foreign objects in the ear canal, emotional upsets, allergies, the common cold or flu and so on.

Unless as parents we can exercise some means of

distinguishing one from another, the symptoms can be perplexing and frustrating. At this point the doctor is usually called. That’s a good idea, but a lot of what the doctor does parents can also do. Parents who become more skillful with self-care can enhance the resourcefulness of the doctor. I think this helps demystify medicine as belonging only to the doctor. The capacity we have to help ourselves if far greater than what most of us actually practice.

How Ears Get Infected Look at the ears. The ear is a wonder, a truly marvelous sense organ of remarkable design. Study the illustration.

The earlobe and outer ear funnel into the external ear canal, which leads to the eardrum. The eardrum is a thin taut membrane that stretches across the entire diameter of the canal. The ear drum separates the external ear from the middle ear.

The middle ear also houses the upper end of the eustachian tube, a narrow passageway leading to the back of the throat.

This tube is very important because it drains the middle ear of fluid and equalizes pressure. The lining of the middle ear and eustachian tube is mucus membrane. The cellular structure of this tissue has a rapid turnover rate, replacing itself anew minute by minute. The mucus membrane constantly secretes a thin, slippery fluid. Both of these processes are natural methods of protection and one of the first lines of immune defense.

When confronted with enough inflammatory debris, be it pathogens, toxins, etc., these mucus membranes become irritated and secrete fluids faster than they can drain, causing blockage. Consequently, fluid accumulates in the eustachian tubes and middle ear chambers. Air pressure then becomes unequal and may cause a full, bothersome sensation. If the condition persists, the backed-up fluid becomes soil for pathogens to flourish, setting the stage for infection. Consequently, inflammation and its by-products (swelling, redness, heat, pain) creates undeniable symptoms.

Antibiotics can kill the bacterial overgrowth, but does little to unblock the congestion and re-establish the health of the ear.

Treatment The important question here is What is enabling the ear to become infected? Are the canals or eustachian tubes blocked?

A foreign body? Injury? Could it have something to do with an allergy? Food sensitivities—eating food that is not completely digested and assimilated properly, or airborne irritants? Structural limitation or interference?

Home environment, hygiene, vaccine? northidahowellness.com

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Pursuing and determining the cause will lead to resolution and improved overall health. A careful study of diet, medical and family history, environment, metabolic design and personal stress are all important considerations in understanding the underlying reason for the production of symptoms. If we can treat the causes, then prevention becomes a natural part of one’s daily practice and lifestyle.

Treatment for acute otitis is an immediate concern because of the pain, possible fever, infection and consequences of neglect. So it is important that whatever remedial care is given that it be effective and safe. What treatment is viable with or in place of prescription antibiotics or interventive therapies? Serious consideration will find individualized,

What Caregivers Can Do 1. Learn how to use an otoscope. There are numerous sites and stores that carry inexpensive hand-held scopes for examining the ear. Examination can help inform yourself and the doctor about what’s happening.

2. Ear Drops. Pure olive oil/garlic drops. These are available OTC or can easily be made at home by infusing extra virgin olive oil with fresh cut garlic. 3 drops in each ear, chased with a cotton plug to prevent dribbling.

3. Breast milk. A few drops of fresh breast milk into the ear canal may bring relief.

4. Warming Socks. In cases where pain and fever prevail, warming socks can bring quick relief: Warm up the feet if they’re cold. Pull on a thin pair of cotton socks wrung out from cold water. Over these pull a dry pair of wool socks.

Leave on until the cold wet socks are dry.

5. Homeopathics. If you or your doctor are familiar with homeopathy, specific remedies can be administered from home for effective treatment of otitis.

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physician-assisted botanical preparations, homeopathic care, hydro/physiotherapy and certain nutraceuticals within reach of safe and effective options.

However, the disappearance of symptoms does not mean that health has been restored. Once the acute otitis is resolved, comprehensive care and education can reduce susceptibility and prevent recurrence. Care and support can be then be administered to the person, not merely the illness.

What one person must do to prevent otitis will differ from what another must do. What started out as an ear infection can become the gateway to a higher state of health.

Systems of health-oriented care that traditionally do this include: naturopathic medicine, traditional Chinese medicine, ayurvedic, classical homeopathic medicine and common-sense integrative health care.

Health Education Comprehensive personal health care is powerful medicine.

The best care is usually fascilitated by informed choices.

The word “doctor” comes from the Greek word docere, which means to teach. Hopefully, more of us doctors realize this. The more people know how to help and heal themselves, the less vulnerable we are to distress, disease and costly doctoring.

Ears are divine receptacles for hearing what we need to know. Even when infected. Doctoring and healing an ear infection, be it through self help or a professional, means carefully listening to the messages we discern as “otitis ” and faithfully applying the lessons learned.

To read more about ear infections visit www.cdaharts.com and click on the “Resource” tab.

Meet the doctor.

Dr. Schlapfer has been practicing natural medicine for the past 30 years. He matriculated at the National College of Natural Medicine in Portland, Oregon and founded Coeur d’Alene Healing Arts where he continues to practice. Central to his work is the exploration of how human health is intimately linked to the forces of nature, e.g. food, soil, water, climes, genetics, exercise, stress and their corresponding biological systems and cultures. He has worked extensively to develop public policy for the advancement of natural medicine and serves as an educator and mentor to burgeoning physicians and established practitioners. Dr. Schlafer lives with his wife and as parents have 2 grown children. As a clinician, Dr. Schlapfer strives to enable people to re-connect to our indigenous resources and inborn capacity to heal ourselves. Dr. Schlapfer was awarded Physician of the Year in 2005 by a national vote of his peers.

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HEALTH

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

Written by Keane Sweet

Young IS Does My ninety-year-old grandmother

sends me a birthday poem each year. Despite her age, she is still impressively vibrant, quick and intuitive. Given the opportunity, she will debate the merits of international diplomacy, recount the spread of western religious doctrine, lampoon the dire state of American politics and make sure you understand the implications of eating Atlantic Cod. When there’s nothing more to debate, she may recite Tennyson poems from memory, learned in an age when poets, storytellers, and radio personalities were made for thrilling entertainment.

Break, break, break, On thy cold gray stones, O Sea! And I would that my tongue could utter The thoughts that arise in me.

Try these other puzzles to work your brain daily: Suduko Boggle Crosswords Memory Trivia Visit this site to train your brain: www.lumosity.com

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Be warned. If you challenged her to a game of Words with Friends—that is, of course, if she had a smart phone—she would thump you with the likes of ziti, quixotic, and dynamo.

My grandmother’s resiliency and unshakable memory is astounding, but not necessarily unique to her. Hers was a generation born of rote learning (memorization by repetition), headmasters, and slide rules. Remember, hard cover books preceded touch screens; libraries gave birth to Wikipedia. When she was shaping her mind as a young woman, information was a pursuit, not a landing page. Wit, not sarcasm, made comedians great.

Look around. What is young today? Memory, acuity, vitality, snap, spit-fire, pizazz—whatever you want to call it—resides with those who engage, probe, and exercise— nay, flex—their physical and mental states. Take it from my grandmother.

It’s simple. Drop the coconut water, ginseng, and guarana.

Grab a newspaper, the crispy kind that leaves smudges on your hands. Resurrect that instrument in the attic or take a seat at that piano collecting dust in the corner. Walk.

Ponder. Play. Hit your brain and body with all the stimuli you can muster.

Then—and I mean it, only then—challenge my ninetyyear-old grandma to a game of Words with Friends. I bid you good luck. You’re gonna need it.

honey The Healing Power of

The honeybee is one of Earth’s most intricate and sublime mysteries. Bees travel miles each day, collecting nectar and pollen from flowers, and resin from leaf buds and tree barks. In fact, bees are responsible for more than 80 percent of the world’s grain, fruit, vegetable and legume reproduction.

Using enzymes and their own saliva, they turn nectar into honey, pollen into bee pollen and resin into propolis.

Illustration by David Van Etten

h

Honey and bee products have been employed since ancient times for both nutrition and healing applications. Bee pollen (a granule bees create from pollen, enzymes and nectar) is often referred to as “nature’s most perfect food.” Recent studies have shown that consuming bee pollen, particularly from local bees, can desensitize seasonal allergies and reduce symptoms.1 While not effective for everyone, this approach (called specific immunotherapy) is based on increasing doses of an allergen with the purpose of reprogramming the specific immunity from allergic reaction to tolerance.2 The typical recommended daily dosage of bee pollen is 400500mg, one to three times daily. Bee pollen granules can be added to smoothies or eaten by the spoonful.3 Try them in our Seasonal Power Ball recipe.

Although high in sugar, raw, unfiltered honey can also be beneficial for seasonal allergies. It is additionally a rich source of riboflavin, vitamin B6, iron and manganese, and contains healthy phytochemicals and flavonoids. Consider consuming one to two tablespoons of honey a day or mixing it in an allergy-fighting Nettle Leaf Herbal Tea. Research on bees and bee products continues to reveal what a wonder these life-giving nature workers are. We owe it to them to protect and cultivate their health, for the future of food and wellness.

Warning: Do not use bee pollen if you are allergic to bee stings, ragweed or to chrysanthemum, because you may develop itching, headaches, nausea, stomach pain, diarrhea and even anaphylaxis, warns Memorial Sloan-Kettering Cancer Center. It is important to begin a specific immunotherapy under the supervision of a qualified wellness practitioner.

S. Michal Bennett is a freelance writer and the Marketing and Events Coordinator for Pilgrim’s Market. She has been writing since she was 15, with numerous articles, stories, poems and business materials published.

She is passionate about food, health and writing, and has an abundance of wellness experience and training from her work in the community. She and her husband, Young, live in Coeur d’Alene and value staying local, healthy living and excellent food.

The Encyclopedia of Healing Foods; Dr. Michael Murray, ND, Dr. Joseph Pizzorno, ND and Lara Pizzorno, MA, LMT; 2005; pg. 648-655

1

“Journal of Ethnopharmacology”; Anti-allergic Effect of Bee Pollen Phenolic Extrac and Myricetin in Ovalbumin-sensitized Mice; KC. Medeiros et al; September 2008; http://www.ncbi.nlm.nih.gov/pubmed/18588965

2

Flora Health Herbal Encyclopedia; “Bee Pollen”; http://www.florahealth.com/ herbal_encyclopedia_usa.cfm?appSession=718109588787683

3

Seasonal Power Balls Ingredients • 1/3 cup dried goji berries • 1/3 cup hemp seeds • 1/3 cup shredded coconut (optional) • 1/3 cup hulled sesame seeds • 1/8 cup chia seeds • 1/8 cup wheat germ or oat bran • 1 cup granola • 1 cup chopped almonds • 1/2 cup local raw honey or raw agave • 1/2 cup almond butter • 1 Tb – 1/4 C local bee pollen • Pinch of grated nutmeg • Pinch of sea salt

Preparation Blend goji berries in a food processor or high-speed blender until broken down to a powder.

Mix goji powder in a large bowl with hemp seeds, coconut, sesame seeds, chia seeds, wheat germ, granola and almonds. In a small pan, heat honey and almond butter over medium heat. Bring to a boil for 2 minutes, stirring constantly. Add nutmeg and salt to hot syrup. Remove from heat and continue to stir for 1 minute. Slowly add syrup to seed mixture; stir with a large spoon. When cool enough to handle, use your hands to mix until evenly moist. Form small bite-sized balls, pack firmly and set aside to cool. When cooled, place in snack freezer bags and store in the freezer. (Makes 25 balls) northidahowellness.com

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THE BEES KNEES

learning about the honey bee.

treat acne.

Pure honey is an excellent treatment for acne because of its potassium content.

Bacteria cannot live when potassium is present.

honey facial.

1. Crack one egg white into a small bowl and mix until it forms a small ball.

2. Add a few drops of lemon juice and mix well.

Bee Pollen Capsules available at The Bee Hive 9551 N. Hwy 95, Hayden, Idaho

natural benefits.

The bright granules formed by honeybees when they pack together pollen and honey in the hive-known as bee pollen or bee bread, studies find nourishes the brain and nervous system.

Its been shown to aid in general rejuvenation of the body.

The golden bee dust can fight allergies.

3. Add a few drops of vitamin E oil or the contents of one capsule. Mix with the egg white and lemon juice.

It can possibly fight cancer cells.

Is an energy booster.

4. Add about 1 tablespoon of slightly warmed honey and mix with the other ingredients. Use a cotton ball to apply the mixture to your entire face and neck.

5. Leave it on your face for 15 to 20 minutes or until it is dry. Wash with warm water to remove and gently pat dry.

Relieves digestive disorders.

Enhances athletic performance.

Bee pollen contains thousands of enzymes and coenzymes that are said to promote vitality.

Provides some relief to arthritis sufferers.

propolis.

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A resinous substance collected by honeybees from tree buds, used to fill crevices and to seal and varnish honeycombs.

An amazing health benefit of propolis is it’s ability to calm the symptoms of seasonal allergies.

Propolis Drops available at The Bee Hive 9551 N. Hwy 95, Hayden, Idaho

FITNESS

a guiding path to being physically fit and healthy.

T to the R to the X

One of the newest and hottest workouts

sweeping the nation right now - “TRX” is a kind of suspension training. There are many benefits of TRX workouts, including safety and effective training for people with varying levels of fitness. In order to participate in TRX, you’ll need the supplies – a TRX suspension kit (basically straps with handles suspended from a door or ceiling), or go to a local class where the equipment is provided.

TRX is safer than traditional weight systems because it utilizes your own body weight for resistance. There are no weight stacks to fall, or machines to compress your body if you just can’t do another rep. You can simply and safely stop the workout at any time. TRX also has many benefits, including the ability to modify the exercises to any fitness level, beginner to advanced. In a group setting this means you can workout at your own pace and ability level, while the person next to you may be above or below your skill level,

all while doing the same essential exercises. Another benefit to using TRX is that your core muscles are always activated when working out. When you use suspension, your center of gravity changes making your core work to keep you in the correct form throughout the entire range of motion of the exercise. This means that during every exercise you do, your core is engaged and working, leading to a stronger foundation from which to build on. Unlike many machines that lock you into a single plane motion, like a chest press, the TRX allows you to do multi-planar motions and incorporate more muscle groups.

The motions performed using TRX are more functional to everyday life. If you’re looking for an effective and challenging workout try a TRX class!

Kevin Trimpe is a certified TRX instructor since 2010. He is also a Certified Strength and Conditioning Specialist and owner of Revolution Fitness in Coeur d’ Alene.

northidahowellness.com

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BEAUTY

healthy skin, hair and nails.

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“a 5 o’clock shadow is something no woman should have to endure!”

Gal Goatee: It’s a Problem.

As women age,

we gradually become aware of less-than-pleasant changes in the mirror. Fine lines begin to deepen, our first grey hair appears, and most frustrating of all, dark hairs appear on our chin that slowly but steadily propagate. We’re used to tweezing to maintain our brows, but a 5 o’clock shadow is something no woman should have to endure. This doesn’t happen to everyone, but for many it is a real problem. “We meet women every day who think they must be the only one who is troubled by facial hair. That is so far from the truth. We perform facial hair removal procedures on a daily basis,” says clinical esthetician Amy Hart.

All adult women have fine, light hair on the surface of their skin. This is known as vellus hair. Unfortunately some women accumulate longer, dark, coarse similar

to male facial hair. When a woman has increased hair it may be due to multiple factors. Most women with increased facial hair have a genetic predisposition. In this case, the condition is called hypertrichosis (Thanks a lot, Mom!). Less commonly, facial hair may be caused by a medical condition like polycystic ovarian syndrome. In this case it is known as hirsutism. “Fortunately there are plenty of ways to effectively and permanently treat unwanted facial hair,” says Dr. Benjamin Ringger a Board Certified Dermatologist at North Idaho Dermatology. He continues, “Lasers are the gold standard in terms of cost and efficacy.”

No matter the cause, help is available! Don’t worry about it another day... Ask your dermatologist what treatment is best for you.

Written by Shannon Shibley, Licensed Clinical Esthetician

northidahowellness.com

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rosemary.

bay leave.

sage.

thyme.

kitchen herbs.

You can grow herbs indoors this season and add that just-picked taste to your meals, even when the frost is against the kitchen window. You don’t even need special lights — herbs grow just fine in a bright window.

Visit Sarah Patterson’s, a Certified Clinical Herbalist blog: www.theradiclereview.com to learn more about herbs.

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NUTRITION

promoting healthy eating, one bite at at time.

The Good vs. Bad, Fats Written by S. Michal Bennett

In our modern U.S. society of low-fat everything, fat in almost any form has become demonized by dieticians, the medical community, and the fashion, advertising and entertainment world.

When we talk about dietary fats (fats we eat), we need to understand what fats are out there.

Saturated fat: animal fat (meat, butter), tropical oils (coconut, palm) Unsaturated fat: olive oil, avocados, nuts, seed, fish, leafy greens, algae Trans fat: animal fat and hydrogenated oils (margarine, shortening) Due to a wealth of supporting studies, most wellness professionals agree that consuming unsaturated fats lowers cholesterol and risk of heart disease.# However, the debate is hot on saturated and trans fats. This is largely due to a study done in the 1950s by Dr. Ancel Keys, who took results from six different countries and linked saturated fat intake to higher rates of heart disease. Over the last 60 years, his assertions have driven the perspective of the medical community and the FDA, as well as the production of vegetable-based butter substitutes in the Western diet.

However, Dr. Ancel ignored results from 16 other countries, which demonstrated the opposite: those who consumed the highest percentage of saturated fat had the lowest risk of heart disease. Newer studies support saturated fat as part of a heart healthy diet and identify the over consumption of trans fats and carbohydrates as the true source of cardiovascular disease in the Western world.

But, saturated fats are not just valuable for a healthy ticker. They are also concentrated sources of energy and building blocks for cell membranes (brain, lung) and hormones in the body. In addition, “good” fats assist in weight loss by slowing down food absorption, allowing us to feel full for a longer period of time. Finally, they play a vital role in calcium absorption into our bones.

In diet, as in life, I believe in maintaining a healthy balance, but what might be balancing for my body, may not be for yours. Here are some things I do to add healthy fats into my diet: • Make my own salad dressing (olive oil, balsamic vinegar, sea salt) • Cook with coconut oil (withstands higher heat before turning into trans fat) • Drink raw milk with my chai • Eat raw cheese (Organic Valley, Brush Creek) • Eat a variety of leafy greens daily (green smoothie, add kale to soups) • Eat organic & grass-fed meats S. Michal Bennett is a freelance writer and the Marketing and Events Coordinator for Pilgrim’s Market. She has been writing since she was 15, with numerous articles, stories, poems and business materials published. She is passionate about food, health and writing, and has an abundance of wellness experience and training from her work in the community. She and her husband, Young, live in Coeur d’Alene and value staying local, healthy living and excellent food.

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BUILD YOUR OWN TRADITIONAL FAMILY RECIPES USING ONLY THE BEST!

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 www.cdaoliveoil.com

BALANCE

finding a healthy lifestyle through balance.

ANXIETY The New Epidemic?

Anxiety disorders are now the most

common mental health problem in the US. It affects 18 percent of the population according to the Anxiety and Depression Association of America. Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.

Being very treatable, the difficulty is finding where the anxiety is coming from.

In understanding anxiety, it is hard to determine which comes first, the chicken or the egg, life events or brain chemistry.

Life events can have a significant effect on emotions, which in turn can change brain chemistry after long periods of time. Emotions are constructed from brain chemistry and when certain brain chemicals show up in significant amounts in the system, the body will adapt by creating more receptor sites for that chemistry. It is the same adaptation that happens with substance addiction. When looking at it from that context, we can say that we become “addicted� to our brain chemistry; addicted to anger, anxiety, depression etc.

Written by Kriss Mitchell, M.Ed

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Brain Chemistry

Low levels of Dopamine can result in feeling more cravings. Low levels of Norepinephrine can result in a lack of energy, lack of focus and lack of motivation. Anxiety can be the result of high levels of the same neurotransmitter, or high levels of Glutamate, PEA, GABA, Glycine or Taurine.

Severe anxiety can also be the result of low levels of Taurine so you can see how changes in our brain chemistry can affect us negatively. When our chemistry is out of balance, it will then be difficult to be positive or calm. It can also affect our sleep, which then can affect short term memory, concentration and even weight gain.

Some of our neurotransmitters stimulate and some calm the brain and the body, so it is understandable that a good balance between them will be beneficial in maintaining stability in our emotional life.

“In understanding anxiety, it is hard to determine which comes first, the chicken or the egg, life events or brain chemistry.”

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Feeling Normal

Often, clients tell me that it is just easier to ignore the emotions that remind them of difficult times in their lives. These emotions are unpleasant and often disrupt the feeling of “normal” that they desire. Although this may be a good short term strategy, emotions don’t go away. That chemistry remains in the body and can be a source of disease and discontent in our lives. Dr. A.F Beddoe states that 80 percent of all disease begins with unresolved emotion.

Dealing with our emotional life daily is helpful as a wellness strategy. Getting enough rest, working through traumatic experiences, practicing prayer or meditation, practicing forgiveness and developing an attitude of gratefulness all help stabilize our emotional life. Although medications have their place in treatment for anxiety, more natural approaches are recommended to start. Good emotional hygiene is something to practice daily. As scripture says, it is never a good idea to go to bed angry.

Kriss Mitchell is a Licensed Counselor in the States of Idaho and Washington as well as holding certifications in Rehabilitation Counseling, a Doctoral Degree in Natural Health and Board Certification from the International Board of Pastoral and Professional Counselors. Her areas of specialty are PTSD, trauma, anger and anxiety.

northidahowellness.com

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Ask the

EXPERT

Epigenetics:

Why You Should Eat Healthy During Pregnancy Written by Toby K. Hallowitz, ND, MSOM, LAC

What makes us who we are? What is responsible

for our individuality? What makes us susceptible to getting sick, to developing cancer, becoming overweight or having mental and emotional disorders? Is it our genes, traits we are born with that we cannot change, or is it our environment, the way we were raised which is responsible for how we turn out? The debate about what is more important in determining what we develop into has been waged ever since the identification of genetic heredity. What has often been lost in this debate, is that it takes both a gene plus the right environment for the phenotype (trait) to be expressed.

Just because you have that gene, does not definitively mean it will show. Until recently, the influence of the environment on how our genes function was minimized and research focused on our genes (human genome project).

In the 1990s, researchers discovered that physical traits can be passed on to future generations without changes in the DNA sequence. The environment in which we are 30

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exposed to, such as nutrition, toxin exposure, social support, and psychological stressors can turn on or turn off genetic expression and this learned mechanism can then be passed on to our children.

Epigenetics, is the study of changes in gene activity that does not involve alteration to the genetic code but gets passed down to successive generations. A number of mechanisms have been discovered, such as DNA methylation and histone modification, which ultimately alter the configuration (shape) of the DNA and determines whether or not that gene is turned on or off. This is a major biochemical mechanism the body uses to adapt to changing environmental pressures.

The most critical time of epigenetic marking occurs at the start of life. Not only is research showing that it is important to have proper nutrition, avoid exposures to toxins and emotional distress during the first years of life, it is equally important to foster the same environment when a baby is

growing inside the uterus, and even before conception when the eggs and sperm are developing. There is convincing experimental evidence to suggest that epigenetic marking serves as a memory of exposure, in early life, to inappropriate environments. These marks induce long term changes in gene expression, initially helping the baby adapt and survive to this environment, but potentially leading to disease in later life.

Today, this is most clearly seen in the epidemic levels of obesity, diabetes and cardiovascular disease. One quarter of all Americans have metabolic syndrome, a combination of central obesity, impaired blood glucose tolerance, high blood pressure, high triglycerides and cholesterol levels.

These traits are being passed on to children at an alarming rate. Poor maternal diet during pregnancy, such as high caloric intake and high sugar and simple carbohydrate consumption, can cause childhood obesity and subsequent metabolic syndrome and cardiovascular disease based on epigenetic mechanisms. Improper nutrition during pregnancy and during the first years of life is a major reason for the explosion of obesity, cancer and other chronic health problems in our population.

Nutrients and bioactive food components can modify epigenetic phenomena and alter the expression of genes associated with physiologic and pathologic processes at the transcriptional level. For example, folate, vitamin B-12, methionine, choline, and betaine can affect DNA methylation and histone methylation. Other water-soluble B vitamins like biotin, niacin, and pantothenic acid also play important roles in histone modifications. Compounds found in superfoods, such as genistein, tea catechin, resveratrol and curcumin have also been shown to have strong effects on epigenetic mechanisms.

It is of utmost importance that mothers, fathers and babies acquire the nutrients necessary for good health and disease prevention. Diets low in vital nutrients and high in sugar, vegetable oils, trans fats and other “junk” should be avoided at all times, but it is especially critical during pregnancy and the first few years of life. It is not enough to just take a prenatal vitamin, we have to create the right environment for our children to prosper.

About the Doctor

• Sugar Free • Gluten Free • 2g Net Carbs • 14g Fiber • Sweetened from Plants

Dr. Toby Hallowitz ND, 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.

Available in Coeur d’Alene at Pilgrims and The Flour Mill.

In Spokane at Huckleberry’s, Mother’s Cupboard, Main Market Co-Op, Rosauer’s, The Chocolate Apothecary, The Colon Detox Center, and Yokes Fresh Market

For info and appointments, call 208.676.0400 or visit www.pilgrimswellnessclinic.com

www.chocoperfection.com 800.332.1773 northidahowellness.com

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To Medicate or To Live With It

Those Aren’t Your Only Options

Neuroplasticity: how our brains are able to adapt and change throughout our life in response to our environment, injury, and learning.

Written by David Spoelstra Too often we fall back on the notion that there are two

main options in dealing with a neurodevelopmental disorder: Medicate or live with the problems. There are other options.

Neurodevelopmental disorders are disabilities associated primarily with the functioning and development of the brain. The term “neurodevelopmental disorder” refers to disabilities such as ADD, ADHD, autism spectrum disorders, Asperger’s syndrome, learning disabilities, and undiagnosed problems with hyperactivity, inattention, or an unexplained lack of productivity. These disabilities may be caused by deviations in normal development and have a huge impact on an individual in the short term (and the long term) if not corrected.

A program appropriately titled FOCUS, is now available in the Coeur d’Alene area. Fighting back against neurodevelopmental disorders without the use of medication, 32

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FOCUS joins three of the most powerful, drugless tools available today in the management and correction of these disorders. Those include chiropractic care, nutrition, and brain/body exercises known as Neurological Integrated Movements (NIMS).

From The Start To The Finish FOCUS takes a Whole-To-Part approach to the management of neurodevelopmental disorders with the understanding that there are numerous ways in which normal neurological development can be delayed, stunted, or deviate as a person ages from an infant to an adult.

Deviations away from normal neurodevelopment can manifest a vast array of symptoms such as hyperactivity, social challenges, emotional challenges, learning disabilities, and create life-long problems.

To uncover when improper development may have occurred, it is vitally important to understand the order in which proper development occurs as we age from a baby. We can look at this development in stages; auditory (hearing), tactile (touch), and vision (cognitive ability). If you have ever been in the presence of a baby, it is easy to observe that their main way of gathering information from the world is through sound. There is, of course, tactile sense, primitive response, and visual ability. We can think of auditory, tactile, and visual senses as three utensils in their mental Tool Belt for understanding the world around them.

As an infant grows and the brain develops, they will move into a more tactile phase. We often associate this phase with the term, “the terrible twos!” In boys, it can often be more like the terrible threes or fours. During this stage, the use of tactile function (touch) is the main tool used and developed from the Tool Belt. While there is also visual function, it is not greatly relied upon for information. This is the stage when parents often go crazy wondering why their child must touch everything with their hands, run around every room, and even put many things into their mouth. It is simply because, at that stage of brain development, it is the primary way in which a child learns about his or her surroundings and stimulates development of different parts of the brain.

“To uncover when improper development may have occurred, it is vitally important to understand the order in which proper development occurs as we age from a baby.”

Once the final developmental stage of vision is reached and the occulomotor muscles have reached their full potential, a child can begin to “think visually”. As most humans are visual thinkers, when someone is asked to think of a chair, they will usually picture one in their mind. If asked to think of the word “because”, the visual thinker can simply picture the word. Yet, if you ask a child without visual dominance, and therefore a lack of complete neurodevelopment, to spell “because”, they will either try to avoid the task outright or they may begin to form a maladaptation which will allow them to use the strongest tools they do possess (auditory and tactile) to answer. For those children, the word “because” becomes “bekuz” by sounding it out. Visual dominance is the most crucial step in full neurological development.

CHECKING AT HOME: Here are a few briefs tests you can perform at home to check for possible developmental deviations. If you notice any positive findings in the following activities, this would indicate a need for further evaluation to help improve the participant’s quality of life.

FIRST: Posture: When standing with feet shoulder width apart, ask participant to stand and look straight ahead with hands at side. The following are postural deviations to note: • Head Tilt

q Yes q No • Head rotated to one side or other q Yes q No • Shoulder height difference q Yes q No • One eye larger than the other q Yes q No • Toes pointed in or out q Yes q No Second: Dominance and Lateralization: Ask the participant to perform the following tasks: Throw a ball to you with one hand. Kick a ball to you with one foot. Look through a rolled up piece of paper. Pretend to answer a cell phone call. Circle which eye, ear, foot, and hand the participant uses for these activities.

Hand (right/left) Foot (right/left) Eye (right/left) Ear (right/left) It is best to be fully lateralized, meaning that the participant is dominant on one side or the other in all aspects of the testing. Mixed dominance (lack of full lateralization) indicates possible developmental deviations.

Third: Core Strength: Perform the following tests: Superman – Participant should lay face down on the ground and extend arms out in front of them. Time the participant to see how long they can lift their arms and legs off the ground and hold that position.

Side Plank – Participant should lie on their side on the ground and place elbow on the ground underneath the shoulder. The participant’s feet should stack on top of each other. Time the participant on how long they can elevate their body off of the ground and hold with only the elbow and feet making contact with the floor. Adult participants should hold for more than one minute. Child participants should hold these positions for more than 30 seconds.

Last: Check any of the following that describe the participant: q Trouble focusing in class or at work q Difficulty making/maintaining social connections q Difficulty understanding non-verbal communication q Says letters jump around on the page when reading q Sustained hyperactivity q Diminished sense of consequence northidahowellness.com 33

“It is important to remember that each individual is different and will therefore cope and adapt differently over time.

With the understanding that all behavior is present for a reason, it is critical not to miss the red flags when they appear in an individual’s behavior.”

Fixing Maladaptation With an intimate knowledge of the stages of development, we can begin to understand where a person has been delayed and created maladaptation to cope with difficulties. The FOCUS program uses a variety of clinical tools to assess where a person may have been affected along this pathway of development. By using the information gathered during an initial exam process, the FOCUS program can then be tailored to each individual person’s needs in order to remove all developmental roadblocks and begin the push for proper neurodevelopment. This will allow an individual to stop the maladaptation to their environment with symptoms such as hyperactivity and inattention.

Proper neurological development, which was once thought to only take place in our childhood years, can be attained after childhood. With the knowledge that our brain continues to adapt and change throughout our lives, we can look at treatment options, like medication, in a whole new light.

While medications cause chemical changes in our brain that serve to mask the symptoms of a problem, they do not actually fix the problem. These medications may grant a person short term relief from their outward symptoms, but they do nothing to spur on the healthy neurological development and function that is needed for true change.

If the option not to medicate is chosen, certain coping strategies can be employed to deal with the symptoms of a disorder, but once again, proper neurological development is still not taking place and the symptomology will continue, possibly for life.

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Direct Developmental Deployment FOCUS employs chiropractic, nutrition, and neurological integrated movements to restore and rejuvenate proper neurological function and development. The three tools used to effect this change are not utilized in order to mask symptoms over the short term as happens with medications.

Instead, FOCUS concentrates on removing neurological interference in the body through chiropractic, eliminating harmful contaminates in our diet that cause inflammation in the brain through nutrition, and restoring proper development through specifically targeted neurological exercises. When these three tools are used in conjunction, we can effectively address the root cause of neurodevelopmental disorders and see true, measurable change.

It is important to remember that each individual is different and will therefore cope and adapt differently over time. With the understanding that all behavior is present for a reason, it is critical not to miss the red flags when they appear in an individual’s behavior. ADD, ADHD, autism spectrum disorders, Asperger’s Syndrome, learning disorders, dyslexia, hyperactivity, and inattention are all indicators that there is an underlying neurodevelopmental problem.

In a world that often appears to only offer two choices in dealing with neurodevelopmental disorders, FOCUS is taking a different approach. It is important to know that you have options. The FOCUS staff provides a free bi-weekly informational meeting and we invite anyone to attend and learn more about the program.

If you would like to attend a FOCUS meeting, call Spoelstra Family Chiropractic at 208.667.7434.

Dining without Wheat

315 Martinis and Tapas Written by Tammy Marshall

Gluten Free at the 315

mp Co co nu t Li me Sh ri

W

orking in restaurants during my early formative years did more than just cement my determination to gain an education so I could obtain an expertise outside of the dining business, it taught me all sorts of handy skills like how to deal with difficult people and how a simple smile could glean you more than just the 15 percent. The most used ability from the countless hours I spent earning tips and explaining the specials was the mixing and matching of different foods and herbs to create beautiful dishes that both delighted the eyes and the palates of customers.

Serving people gave me a front seat to the reactions of countless eaters at the fine cuisine created with special care in restaurant kitchens-usually by an almost obsessed and anxious Chef that lived and died by his broth.

But that was a decade ago. Ten years since and with a whole network dedicated to foodies and a world where allergies now have the ability to sneak in your body and cause years of distress with no blatant symptoms that would reveal the true culprit behind your illness.

I don’t know if gluten in our diets is an epidemic as the fad would suggest. All I really know from my own experiences is that flour and wheat ingredients are a huge part of the restaurant world. And I do know that specifically gluten wants to kill me as my medical charts now show.

That significantly limits where I can go to quench my hunger for artfully created cuisine.

And when I find a place that caters to my allergy, I pounce on it and savor the experience-both the ambiance and what’s on the plate.

Both experiences are available at 315 Martinis and Tapas inside the quaint and beautiful Greenbriar Inn on Wallace Ave. in Coeur d’Alene.

They list the restaurant as casual fine dining and on both fronts they deliver. Not only does Chef create beautiful and tasty dishes, but the restaurant caters to allergies-specifically those who react to gluten. If you want a pasta dish they can substitute noodles made from vegetables and specifically in the tapas menu they display colored symbols highlighting dishes free from things like dairy and other allergens.

I tasted the Coconut Lime Shrimp ($11) during my dining experience. For those who think cilantro tastes like soap forgo this appetizer. For me, I find cilantro refreshing and the perfect accompaniment to the yellow curry sauce made from coconut milk. I do think it a bit humble to title the dish as shrimp when in fact it is large tiger prawns delivered to your table.

The small comforting pub hugs like a blanket with its home-like furnishings. The same comfort leads you from room to room in this cheery restaurant. Hands down my new favorite place to bring family from out of town looking for a place to go with the comforts of home and the dedication of a fine dining Chef. They really do their mixing well. northidahowellness.com

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SENIOR HEALTH

day to day health care for seniors.

The Benefits of

Water Aerobics For those with sore muscles,

aching joints or arthritis, water aerobics may be the key to reinvigorating the body and reestablishing muscle strength and health. The body’s weight reduces by 90 percent-according to the American Council on Exercise-in the water and lessens weight bearing during exercises on already tender parts of the body. The heart beats less by nearly 20 beats when exercising in water, making exercise-by-pool safer for those with sensitive cardiovascular health. Plus, water acts as a natural resistance to muscle, making for easy weight training. Other benefits the water exercise includes the increase of lung capacity as exercise in the water forces the lungs to work harder; and an expansion of flexibility and rangeof-motion. This low-impact exercise, performed in fitness classes across the world, provides many of us unable to attend an out-of-water class a setting to get fit and feel the burn.

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Local Gyms That Provide Water Fitness Classes For Seniors Kroc Center

208.667.1865 www.KrocCDA.org 1765 W. Golf Course Rd., Coeur d’Alene

360 Fitness

208.667.4001 www.My360Fit.com 208 E Coeur d’ Alene Ave., Coeur d’Alene

Peak Health & Wellness Center

208.668.CLUB www.ThePeakid.com 940 Ironwood Dr. Coeur d’Alene

Sandpoint West Athletic Club

208.263.6633 www.SandpointWest.com 1905 Pine St., Sandpoint

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

Creamy Avocado Linguine with Meyer Lemon and Arugula From Sylvia Fountaine’s Kitchen of Feasting at Home

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E

Even In the heart of winter, nature gives us gifts if we look for them. One of my favorites are Meyer lemons, a cross between a lemon and a mandarin. To me, they are liquid sunshine. Their aroma alone can brighten my mood, even on the darkest winter day. I find every excuse to cook with them. At first glance, this recipe may seem a little strange, but the bright zesty flavor is deliciously addicting. The creaminess of the avocado gives the illusion you are eating something buttery, when in fact, the recipe is completely vegan. Just the thing for this time of year, when our bodies crave a little extra richness. The recipe can be made in 15 minutes flat, the time it takes to cook the linguine. It can be served warm or cold. Either way, it’s tasty and good for you.

This feast (while vegan) is super creamy. It’s a feast of all the senses including both sight and taste with bright flavors of Meyer lemon, avocado and fresh arugula.

{Ingredients} 8 oz Linguine 2 ripe Avocados 3 T Meyer Lemon Juice 3 T good olive oil 3/4 tsp kosher salt 1/4 tsp white pepper 2 whole garlic cloves generous handful arugula 1 tsp Meyer lemon zest

{Preparation} Boil 8 oz Linguine in salted water Puree the rest of the ingredients ( except arugula and zest) in a food processor until completely smooth, scraping down the edges.

When Pasta is al dente, drain and place in a bowl.

Toss pasta with avocado puree and a handful fresh arugula.

Taste for salt. Garnish with Meyer lemon zest and fresh cracked pepper. (Makes 4 servings)

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. (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

CALL FOR A FREE SAMPLE TODAY!

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Scott Stockwell

TRAINER BIO

owner of Precision Fitness Hayden

local trainers making a difference.

How long have you been a personal trainer? 5 Years What are you certified in?

The American Council on Exercise.

Do you train both men and women?

Of Course! All shapes and sizes! Our youngest client is a 10-year-old athlete, and our oldest client is an 85-year-old golfer. No matter what their story is, we will build a plan for that person.

How can I benefit from hiring a personal trainer?

Having a personal trainer is very important. The easy answer is of course because we will push you beyond your limits to reach maximum capabilities, but it is always a great thing to have an extra pair of eyes making sure proper form is being used during exercises. Most importantly, hiring a trainer will give you the confidence in understanding that you are making steps forward with your goals not only with exercise, but on a nutritional side as well. Our job is to make it easy. All you have to worry about is working your butt off!

Do you train people in their homes or just at the gym? We do both, but prefer the gym atmosphere!

Scott Stockwell training client Carolyn Deitz of Post Falls.

Photo by Chris Chaffee.

How do I know what fitness program is right for my situation? At Precision Fitness, the client comes

to us with their goals or what they want to accomplish, and we build a specific program designed for them and no one else. We offer a two week free trial run as well for us to prove to that client that our program will work for their situation. Plus, who can’t find 15 minutes 2 to 3 times a week?

“I like it all, but you can’t go wrong with classic rock!”

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{

{

What is your workout playlist?

Led Zeppelin: Moby Dick The Jimi Hendrix Experience: She’s So Fine The Doors: Twentieth Century Fox Jefferson Airplane: White Rabbit Rolling Stones: (I Can’t Get No) Satisfaction Van Halen: Runnin’ With the Devil Heart: Barracuda

What is a common issue with people trying to lose weight? In my opinion, the most common issue

isn’t losing the weight, its maintaining that weight after it is lost. Also, most people simply do not know where to begin. People think that in order to lose weight, they have to workout two times a day, seven days a week, but our motto is simple- 80 percent of it is proper nutrition.

What is the secret to keeping the willpower and motivation? That is simple – Results!!! Our program is

designed to get people the results they want to see within two weeks of training with us. Once they have seen the results, it carries over to the willpower of continuing the positive changes. Ultimately, I want to teach my clients how to make positive changes that will last a lifetime.

Will you help with my diet? I guarantee that I would

help with your diet! That is what we do best!!

Scotts Healthy Recipe: Cilantro Lime Quinoa Salad

IF YOUR LIFE IS ON E B I G YAWN,

Ingredients 3 cups cooked quinoa (1 cup dry) ¾ cup dried fruit – we used a mix of raisins, golden raisins, chopped dried apricots, and dried currants ¼ pine nuts, toasted ¼ cup cilantro, chopped 1 bell pepper of any color, diced For the Dressing ¼ cup lime juice ¼ cup olive oil 1 teaspoon Dijon mustard 2 garlic cloves, minced Pinch of salt Preparation Mix all salad ingredients together in a large bowl.

In a separate, smaller bowl whisk together all dressing ingredients. Pour the dressing over the salad and mix thoroughly. Store in an airtight container in the fridge.

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Natural

Written by Sarah Patterson

REMEDIES

Spring Cleansing with Local Herbs

Spring is always welcome, but it can be difficult for our bodies to transition from the sedentary lifestyle and heavy diet of Winter. As we come out of “hibernation”, we need seasonal foods and herbs that are bursting with spring’s vitality. Here are a few that you might find in your garden, yard or weed patch. Always be sure that the herbs you are harvesting haven’t been sprayed with chemical fertilizers or insecticides. (These typically aren’t the most beloved plants in the plant kingdom). As herbalists like to say, “If you can’t beat ‘em, eat ‘em!”

Dandelion Taraxacum Officinale

Common to lawns and garden soil, all parts of Dandelion are edible and medicinal. The roots are a traditional liver and gallbladder tonic, supporting digestion and elimination.

The leaves are used to gently stimulate the kidneys, helping to reduce water retention. Dandelion leaves are a bitter, but tasty green in early spring. The root and leaves can also be taken as a tea, tincture or herbal vinegar.

Violet Viola Spp.

Wild violets often grow in lawns and moist places, and they are one of the first flowers to bloom in early spring.

Violets are a gentle stimulant to the lymphatic system, which helps remove toxins from the bloodstream. The leaves and flowers can be used as a tea or syrup, or eaten fresh as a beautiful and nutritious addition to salads.

Spring Greens Vinegar Fill a clean jar with one or any combination of the herbs above. Pour apple cider vinegar over the herbs to completely cover them. Place piece of waxed paper over the mouth of the jar and cap. Shake well. Let sit for 2-3 weeks. Strain the herbs out- the remaining liquid is your medicinal vinegar.

Take 1-2 tsp per day or add to salad dressings and marinades.

Chickweed Stellaria Media

Chickweed grows in fertile soil, well watered soil. The leafy tops are both edible and medicinal. Chickweed is a cooling, nourishing remedy in herbal medicine. The tea, tincture or fresh juice can be used to soothe inflammation in the lungs, digestive and urinary tracts. Gather the mineralrich greens for salads or make a delicious herbal vinegar, like the one below.

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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 farmers markets. She teaches herbal medicine classes and leads plant walks in the spring and summer. For more information, please visit: www. theradiclereview.com.

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cooking

Celiac L Written by Toby Reynolds

ife with celiac disease can seem complicated, overwhelming, and wholly discouraging. The key to cutting the stress from cooking sans gluten is to first recognize that this disease is not the master. You are. And you can create consistent, healthy habits that keep these other feelings at bay.

One of my biggest downfalls when I began my journey with foods that weren’t contaminated with gluten was not planning ahead; not having enough good GF foods in the house, and then going too long between meals (Jen can’t believe I just forget to eat. But it’s true). The result? By the time I remembered to eat, I was starving, and then I couldn’t find any good food—corn chips and cheese do not qualify as good food—that I could prepare fast enough to satisfy my hunger for nutrients. I wasn’t much fun to be around at these times. More like a ravenous wolf, or, as Dr. Banner would say, “The Other Guy.” We sometime joke about how I turn into the Incredible Hulk when I’m really hungry.

The best habit you can create is just knowing what foods you can eat, and then making sure to have them in your kitchen. I promise you, this list far outweighs the few foods no longer on your menu (and yes, most potato and/or corn chips are gluten free, but be sure to read the ingredients). For example you still have a countless varieties of fruits and vegetables at your disposal. So, set out the fruit bowl on the counter, and stock the crisper. These are quick, healthy answers for those times when maybe you’ve forgotten to eat, and “The Other Guy” starts to rear his ugly head. Remember pork, beef, chicken, fish, seafood; these can still be a major source of protein for someone with celiac. Nothing’s changed there. Of course, you can turn to the wide assortment of beans as well. And don’t forget quinoa. Sometimes referred to as the mother grain, this little jewel is a fabulous source of protein and other important nutrient, and it can easily be used to replace pasta, or even hot cereal.

If it’s the breads you’re concerned about losing, forget it.

My favorite is UDI’s for a variety of gluten free breads and pizza crusts. UDI’s can be found at your Coeur d’Alene Fred Meyer.

So don’t let celiac get you down. Just know what you can eat, and make sure you have it in your kitchen.

For a gluten free meal that will blow your taste buds through the roof, try Jen’s new quesadilla recipe.

Broiled Pineapple Chicken Quesadilla • 1 cup Broiled Pineapple diced • 1 cup diced cooked chicken • 1/2 cup sweet and spicy BBQ sauce (we like the Sweet Baby Ray’s brand) • 2/3 cup shredded mexican cheese wn Rice Tortillas • 4 large rice tortillas (Food For Life Bro er section) found at Fred Meyer in the gluten free freez Preparation: pieces. Line Cut pineapple up into 1/2 inch thick until pineapple high on il pineapple up on a pan and bro brown the other side. is golden brown. Flip pieces over and let on medium heat Dice into pieces. Place tortilla in a skil of the ingredients or on a griddle at 350 degrees. Place 1/2 the top. Place a on the tortilla with the BBQ sauce on il golden brown on second tortilla on the top and cook unt er side. Cut with the bottom. Flip over and cook the oth e Quesadillas) larg 2 a pizza cutter and serve hot. (Makes

Jen’s Winter Salsa green chilies • 2 10 oz. cans of diced tomatoes and • 4 diced roma tomatoes • 1 serrano chili diced small • 2 tbsp fresh lemon juice • 2 tbsp onion diced small • 1/4 tsp salt • 1/4 tsp sugar • 1/4 tsp. cumin • 1/2 cup loosely packed cilantro Preparation: for 3 seconds Blend diced tomatoes and green chiles edients in blender then add to bowl. Add all ingr into the bowl and mix.

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march | EVENTS | april

celebrate earth day. april 22.

March 16 Diabetes Day Learn self-management techniques, care, treatment and complications of diabetes from medical professionals.

Spokane Community College, 1810 N. Greene St. Spokane, WA. 509.838.2531 or www.RockWoodClinic.com.

March 22-23 24 Hours For Hank The 5th Annual 24 Hours of Schweitzer all-night ski relay benefit will feature teams skiing and riding for cystinosis research. Schweitzer, 10000 Schweitzer Mountain Rd., Sandpoint, ID. 208.263.9555 or www.24HoursforHank.org.

April 20 Sand Creek Clean Up and Sandpoint Earth Day. The Downtown Sandpoint Business Association hosts the Sand Creek Clean Up, a volunteer cleanup effort co-sponsored by Lake Pend Oreille Waterkeeper.

208.255.1876 or www.DowntownSandpoint.com.

April 28 Lilac Century & Family Fun Ride (starts at 6:30am) Ride a hundred miles, 66 miles, 50 miles, 25 miles or a 15 mile family ride along the beautiful Centennial Trail. ($40-$55) Spokane Falls Community College, 3410W. Fort George Wright Dr. 509.668.9196.

March 23 Goat Mountain Hop Travel 7 miles round trip during this hiking excursionascending 4,000 feet-with Jim Mellon of the Friends of the Scotchman Peaks. Sandpoint, ID. Reservations required.

208.265.5261.

April 27 Leadman Triathlon After shots fired athletes will race to their winter gear and then after competing on the slopes they strip off and mount their bikes during this fun and sure-to-be action packed triathlon. Silver Mountain, 610 Bunker Ave., Kellogg, Idaho. 866.344.2675 or www.LeadmanTriathlon.com.

April 4 Spring Cooking (5:30-8:00pm) Cook up some protein-packed lamb and omega 3-loaded salmon with Chef Bob Black plus much more. ($50) acklin Arts and Culture Center, 405 N. Williams St. Post Falls, ID. 208.457.8950 or www.jacklincenter.org.

APRIL 20 Koresh Dance Company Night (7:00-10:00pm) An evening where audience members will watch and enjoy moments of gymnastics, athleticism and dance. Jacklin Arts and Culture Center, 405 N. Williams St. Post Falls, ID. 208.457.8950 or www.jacklincenter.org.

April 16 Going Against the Grain - Gluten Free (5:30-8:00pm) Learn how to prepare delicious food without wheat or gluten. Jacklin Arts and Culture Center, 405 N. Williams St. Post Falls, ID. 208.457.8950 or www.jacklincenter.org.

Upcoming Ironman CDA - June 23 Athletes will compete in this mega-triathlon by swimming 2-miles, biking 112 miles then going on a long run to the finish line. www.IronmanCDA.com.

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mar | apr 2013 800-824-1806 www.centurypublishing.com

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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.

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Network with Likeminded People Businesses and indviduals unite for an holistically sustainable lifestyle.

Meetings at Pilgims Market every rd 3 Tuesday of each month at 6:30pm. Monthly Socials.

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Find us on Facebook: North Idaho Wellness Magazine Everyday you will find, recipes, events, tips, and motivational quotes! northidahowellness.com 47

final thoughts.

You read my face with the spread fingers and I try hard to make a pleasant countenance. If you are memorizing me I want you to register perfect contentedness. I have sought a body for you. I have sought a body and now you have two, yours and mine, and I have I have gotten so used to it I’m sorry I said that. I have sought a body for you and I’ve dressed it gender –neutral and I’ve gotten haughty.

People mistake you.

It was obvious they would. Your tiny gendered body.

That’s on them; what’s on me is the haughty of the he over the fact of the happy.

Looks just like you.

Rigorous, the pleasant countenance while you play me with your tenderhooks.

Ellen Welcker’s poems can be found in Jerry, InDigest, Leveler Poetry Journal, Phantom Limb, and H_NGM_N. Her first book, The Botanical Garden, was published by Astrophil Press in 2010.

She lives in Spokane, Washington.

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mar | apr 2013

Please join us for the American Cancer Society

Relay For Life Of Coeur d’Alene Friday, May 17 at 6pm-Saturday, May 18 at 8am

Kootenai County Fairgrounds 4056 N Government Way, Coeur d’ Alene

Enjoy live entertainment, silent auction, food, booths, kids’ area with bouncy houses, games and activities, HOPE Run 1k/5k, Survivor Dinner, Luminary Ceremony and much, much more!

Help us help others! Donate to: Donate non-perishable items and Pool Auto Sales will donate $1 per item (up to $400) to Relay For Life!!

Visit our website for a full list of requested donation items.

Thank you to our current sponsors: The Coeur d’Alene PressThe Coeur d’Alene ResortBig Bear Deli Kootenai Outpatient ImagingRiver City HospiceTomato Street North Idaho Wellness MagazineRuby Frog EntertainmentA to Z Rental Lamar Advertising CompanyTexas RoadhouseKootenai Health Best Western Plus Coeur d’Alene InnCdANightOut.com Food Services of AmericaReagan EquipmentInland Northwest Bank Numerica Credit UnionKiernan Family Charitable TrustKimball Office Kootenai Prosthetics & OrthoticsPool Auto Sales

www.relayforlife.org/coeurdaleneid More Info: Suzanna at sspencer@inb.com or 208-277-7856