Suppo r t in g S ma ll B u s i n e s s & Loc a l Ma ke rs â€” Sp ri n g 2020
Local Pullman Business Owner & Maker
FLY MONKEY FLY
Hello Pullman Locals! Welcome to our Spring issue! I am so excited to bring you the second issue of Pullman Local. Thank you for the thoughtful emails, phone calls and messages in response to the f irst issue. I am truly overwhelmed by the support I’ve received. It’s hard to put into words how much I appreciate the kindness f rom everyone in the community. Thank you! What to expect in this issue? Discover the quality handmade creations of Jody Boroughs, founder of Fly Monkey Fly. Get de-cluttering tips f rom Pullman interior designer Devan Rose. Kinzie Brown gives f itness advice on how to get a fun f ree workout without having gym membership. Get an exclusive recipe f rom This Celebrated Life’s Kirsten Bell and owner of Three Forks Nutrition speaks up about the side effects of diets that no one talks about.
We care about your recommendations! In this issue’s Pullman Picks, we highlight our follower’s recommendations for the best local salons and stylists. Join the conversation and share your opinions by following our social media accounts.
Interested in advertising with us? Whether you’re an established business or just getting started, it’s our goal to help all local businesses share everything they have to offer with the community. We want to see local business thrive. Please email us with any questions or to request a media kit. Reproduction in whole or in part without written permission from Pullman Local magazine is strictly prohibited. Pullman Local does not accept liability for omissions or error in Pullman Local magazine. Any and all advertising and other content submitted is assumed to have all the proper licenses and copyrights before submission. The content held without does not necessarily represent the views or opinions of Pullman Local magazine. Pullman Local magazine does not warrant or assume any legal liability or responsibility for the quality, accuracy, completeness, legality, or reliability. Pullman Local magazine is not responsible for the content or availability of any external or third party websites and does not warrant or guarantee the products, services or performance of any party shown by article or advertisement within the print magazine or our website.
— Thank you for joining our mission supporting small business owners and local makers.
Pullman Local Email: firstname.lastname@example.org Website: www.pullmanlocal.com Instagram: @pullman.local Facebook: @pullmanlocal
co n ten t s 02
WELCOME TO PUL L MA N LO CA L Welcome. What to expect. How to get involved. Stay connected.
J ODY B OROU G H S: FLY MO N K EY FLY Creative Business Spotlight With Jody Boroughs
SHOP LOCAL : MA K ER MA RK ET PL AC E First Street Studio — Rebecca Lloyd Art — Rya Ramsay Designs — Stone Soap Co. — Just Darling Embroidery
3 TIP S FOR C L EA N I N G YO UR CLO SET Spring Declutter and Ref resh — Devan Rose Interiors
MOUTHWATE RI N G L EMO N P O PPYSEED CAK E
Exclusive Recipe From Kirsten Bell of This Celebrated Life
GYMLESS WORKO UTS A RO UN D PUL L MAN Ways to utilize our parks and campus — Kinzie Brown
RESOLUTIONS TH AT DO N ’ T PAY O FF
Side Effects of Diets That No One Talks About — Anna Grindeland
PULLMAN PICKS — SA LO N S & STYL I STS
Salons & Stylists Recommended by Pullman Local Followers
@pullman.local www.pullmanlocal.com Issue No: 2 - Spring 2020 Cover: Fly Monkey Fly | Jody Boroughs
M E E T LO CA L B U S I N E S S OWNE R
JO DY BO RO UGH S FOUNDER — FLY MONKEY Fly Creative business spotlight
JODY BOROUGHS Fly Monkey Fly
I started sewing around the age of 20 — kind of late to the game, compared to others. My grandma had sewn my entire life, so I had been around it, but had never touched a sewing machine. I have been a creative person since childhood, always involved in art and singing. My grandma had taught me how to crochet and make things, and when I told her I wanted to tackle sewing, she was really excited and thrilled to help. She was a big part of my sewing start and now I continue to keep her close to my heart. After she passed, I inherited her sewing machine and table, with the drawers untouched, all the contents just as she had left them. More times than I can count, when needing some random supply, I’ll say, “Let’s see if Grandma has one,” before I start digging in those drawers.
I do not sew on that machine, but it is beautiful, and such a special part of my sewing room. My decision to sew began one evening, when I decided I wanted to try to make a quilt. That is how it all started! Looking back at that night in my apartment, with my fabric laid out on the floor, using a piece of cardboard I had cut into a 12-inch-square templet, I have to laugh â€” I knew nothing about sewing! I realized after looking at something sewn, that if I put the right sides together of two fabrics, I could make a nice seam. The fact of the matter is you always have to start somewhere. Start with one piece, add another, and another, and before you know it, you have something bigger, beautiful and functional. Whether a quilt block, a simple pattern, a first post on your business social media, or your first big order, there is always a first step! This was pretty much my process with bag making as well. That first pattern seemed impossible, but I started with one piece, added another, made mistakes and corrections, and in the end, had a nice little bag. Just like with my quilts, practice made perfect. I started with simple, one-zipper pouches. They were good practice, but after making several, they got boring. So, the next step was bigger and more intricate. Again, the patterns were very intimidating, but the process was the same â€” one cut, one stitch, until you have a whole piece. I was hooked! I still enjoy quilting, but bags have become my passion for several reasons. Although still time consuming, bags are generally less so than quilts. They are something that people can use on a daily basis, and from a business standpoint, they leave the home and can be seen by several other people. Because they are less time consuming, individually, the price per piece comes down and they are more appealing to a larger audience. They are also just a ton of fun to make!
Here at Fly Monkey Fly, I create handmade bags, pouches and purses. I have premade items that are posted for sale and available for immediate shipping, but I also do custom projects. Ordering a custom-made bag is a great way to ensure that you are getting a perfect gift for someone or yourself. Customizing a bag gives a person the opportunity to choose just the right fabric or alter a pattern to their specific needs. For example, many of my customers have chosen to add a crossbody strap to purses to fit how they like to carry them. I can change the length of straps, add pockets, and in a lot of cases, change the size of the overall bag. These features are just a great way to make the project perfect for the customerâ€™s needs. Handmade gifts, over the years, have become my go-to. I love the process of making things, but really enjoy how people react when they receive something handmade. The appreciation shown to me, for a craft that I so enjoy, is a gift to me as well. That is really how Fly Monkey Fly came into existence. After gifting so many things over the years, and getting such heartfelt responses, I thought maybe more people would be interested. Any maker knows that you can only make so much stuff and have it lying around. So, I decided to put my creations â€œout thereâ€? and see if I had any takers!
Fly Monkey Fly is in its infancy, but I have spent almost 25 years getting to this point. Fly Monkey Fly officially started this last summer. I have, so far, shown my products on my Facebook and Instagram pages. The response from these social media outlets has been very encouraging, and I have had several custom orders placed from my listed bags as well! I have recently started the process of setting up an Etsy store in order to reach an even larger audience, and to help streamline the shopping and purchasing experience for my customers. My goal is to produce many more, ready-to-ship items for the shop. I am very excited about this next step! As I said, I’ve spent almost 25 years getting to this point. There have been many successes and failures along the way. It doesn’t happen overnight, and the first try, still to this day, doesn’t always go as planned. If you are thinking about taking up a craft, do it and keep doing it! It will only get better with time. I ran across a quote recently that really struck a chord with me. It went something like, “Masters only become masters after failing more times than a novice has started.” This is so true! Makers are a community, and I truly enjoy how we all generally share and celebrate each other’s successes and failures. It’s how we all learn and get better. I have a ton of other bag makers and quilters that I follow on social media and my two best friends are very successful makers as well. The idea, material, and experience sharing happens on a weekly basis.
This is integral to my success in all the projects that I do. If you are someone who is seasoned in the craft you love, or someone who just thinks they might want to try it, seeking out communities with similar interests is crucial in my opinion! You can learn from the old sages, and you may find that, regardless of your skill level, that you can offer advice, or your own experiences, to others as well. Quality and craftsmanship are very important to me. I have spent a lot of time researching what other bag makers have used successfully and what to avoid. Providing well-made, beautiful products is what is at the heart of Fly Monkey Fly. I graduated from WSU Fine Arts Department in 2006, so the design of a piece, and the fabric choices, are always in the forefront of my mind when it comes to making my bags and purses. I also have a background in interior design, which leads to my day job; I manage Higginsonâ€™s Home Center and Mattress Outlet, here in Pullman. I have been very fortunate to have been with Higginsonâ€™s for almost 19 years. Many of you may even know me from there! Some of my bags have been made with the discontinued fabric swatches that I have been collecting all these years. You may even see a bag I have listed made out of the same fabric on your sofa pillows! I knew that I would eventually find something to do with all of those samples that I couldnâ€™t bear to part with. From the business side of things, I have a few things from my past experiences that have helped with the start-up of Fly Monkey Fly. While at WSU, my focus was graphic design. This has been very useful in creating my logo and the graphics needed for my business. My extensive experience in customer service, along with the first-hand experience of managing a community driven, local business, has been crucial to understanding how a successful business is run with integrity.
My years of working with the public at Higginson’s has given me the opportunity to meet a lot of the people in our community. Pullman is a great place to live, and that has a lot to do with the people who live here. I’m so excited that I have been given the chance to share this love of mine. I look forward to working with the community in a different capacity, although maybe involving some of the same fabric! Last, but not least, what does Fly Monkey Fly mean? Well, I think it is important that a person pursue, and celebrate, what makes them feel like they’re awesome. That is what sewing has done for me; and I think that those monkeys made the Wicked Witch feel a little like she was pretty rad too!
Fun Facts About Jody Boroughs : I cannot speak any other languages, but I love to sing. I am right-handed. I wanted to be a figure skater when I grew up (funny to many friends and family) because just walking, in general, can sometimes be challenging for me. I have, over the years, been known to fall down… a lot!
Contact & Purchase Details: Fly Monkey Fly -handmade in pullman wa-
Facebook: @FlyMonkeyFly Instagram: flymonkeyfly_handmade Email: email@example.com Shop: https://www.etsy.com/shop/FlyMonkeyFly
VISIT FREE! TUESDAY-SATURDAY, 10-4 The Jordan Schnitzer Museum of Art WSU welcomes visitors to enjoy six galleries of premier art in a variety of media. From innovative sound installations to cuttingedge exhibitions by nationally-renowned artists, there’s something for everyone. Whether it’s an afternoon of family entertainment, or a sole visit of soothing respite, the arts provide cultural engagement that’s hard to match. Please join us on the WSU Pullman campus, the museum is located on Wilson Road across from Martin Stadium and is free to all visitors. Gallery hours are Tuesday– Saturday, 10–4, and galleries are closed on WSU breaks, holidays, and Sunday–Monday. Please consult our website below for an updated list of our current exhibitions.
M A K E R S M A R K E T PL ACE
S HOP LO C A L I N T HI S I S S U E : First Street Studio IG: @firststreetstudio Rebecca Lloyd Art www.rebeccalloydart.com Rya Ramsay Designs IG: @ryaramsaydesigns Stone Soap Co. www.stonesoapco.weebly.com Just Darling Embroidery www.etsy.com/shop/JustDarlingShop
— Make a Difference: Shop Small — So what happens when you shop locally anyway? More of your money stays in your local economy You invest in entrepreneurship You nurture community You create local jobs You create more choice You love and support your neighbors You make your community a destination You embrace what makes your community unique
— CONNECT WITH US! — Do you know a local maker, artist or creative worth sharing? www.pullmanlocal.com @ pullman.local
First Street Studio Artist Sarah Chaney Local Maker Alert!
Hand Crafted Pottery Beautiful, wheel thrown and hand carved, porcelain and stoneware pottery for everyday use. Follow my Instagram account â€” @firststreetstudio for information regarding the various pop-up shows I have throughout the year and to follow the creation of the porcelain and earthenware goods that I produce.
Available at: www.first-street-studio.myshopify.com Starting at: $22
Photo Credits: Betsy Becker
Original Artwork on Canvas Rebecca Lloyd Art Local Maker Alert!
Local artist Rebecca Lloyd has been painting for over two decades and loves all things creative. Whether you are looking for a large statement piece, something small and colorful or a private commission—you’re sure to find something you’ll love from her affordable collection of original artworks. Follow her work @rebecccalloydart.
Available at: www.rebeccalloydart.com Starting at: $28
Rya Ramsay Designs Minimalistic Jewelry Local Maker Alert! Rya Ramsay Designs is passionate about making quality, minimalistic jewelry out of gold filled and sterling silver materials and hand stamping what you hold most dear to your heart. Simple necklaces that are meant to be worn everyday that have personal meaning to each individual.
Available at: IG: @ryaramsaydesigns firstname.lastname@example.org Starting at: $30
Stone Soap Co. All Natural Products Local Maker Alert! Looking for natural, environmentally-friendly products to enhance your daily routine? We make body soaps, deodorants, chapsticks, shampoo bars, and more. Stone Soap Co. products are scented with essential oils, packaged plastic-free, and are colored using only natural ingredients. We also use locally sourced beeswax in our chapsticks and deodorants!
Available at: www.stonesoapco.weebly.com Starting at: $4.50
Just Darling Embroidery Handcrafted Art Pieces Local Maker Alert! Just Darling Embroidery creates handcrafted art pieces from jewelry to wall hangings. Audry Royce started hand embroidery as an outlet for her postpartum anxiety. Quickly, she fell in love with the age old art form. Every item is hand stitched with love and intention. When working with a customer Audry prides herself on meeting or exceeding their expectations. She encourages them to be a part in the entire process, so the finished product is not only a part of Audryâ€™s heart but the customersâ€™ as well.
Available at: www.etsy.com/shop/JustDarlingShop Starting at: $15
JOIN US FRIDAY & SATURDAY NIGHTS — For Our Prime Rib Capri —
ZOE PRIME RIB CAPRI
Rubbed with garlic, special spices and our own gourmet Capri espresso blend, then slow roasted for an incredible flavor. Served with creamy horseradish, potatoes, vegetables and our Green House Salad! — Reservations Recommended —
Zoe Coffee & Kitchen — Pullman’s Urban Diner www.zoecoffeekitchen.com 24
TUESDAY IS FAMILY NIGHT
— Where Kids Eat For a Buck —
$1 KID’S MEAL
FOR EVERY ADULT ENTRÉE PURCHASED — 4:00pm - 9:00pm every Tuesday —
1005 E Main St. Pullman, WA 99163 Phone: 509 338 9632 25
The Importance of
1. SIMPLIFY Life is chaotic enough, so when listing your home create a simple design and declutter as much as possible. Do you really need to have all of those cooking utensils out on your kitchen counter 24/7? Or can you find a drawer where you can easily get to them after your home is shown to potential buyers? A simple design creates an environment that relaxes those who walk through the front door, allowing them to see how much work you have done to get it ready to put on the market. A great way to do this is by renting a storage unit! Remove items that aren’t needed on a daily basis and you will be amazed at the reactions!
2. DEPERSONALIZE Yes, this is still your home, and this is something that is difficult to do during the transition of selling and moving. However, the key is allowing your potential buyers to envision their personal items in the living room — where they can put their kid’s trophies on display and where they can place the dining table that has been in their family for four generations. Be careful not to make it look too stark. Keep some minor décor pieces to give the home a personality that attracts the right market. This can be a difficult task, but our agents are here to help and guide you through what can stay and what should go!
Photo by Mark McCammon
3. LIGHTING When you turn on a light, it creates an inviting atmosphere for the guest, or potential buyer, to enter your home. This is very important, especially this time of year! Many showings during the week are after 5pm, after the sun goes down. Even the sweetest home can look dark and uninviting if the lights are turned off and the entry is difficult to navigate in the dark! This is a simple but effective step. If you are aware of a scheduled showing, turn on all of your lights and ensure the exterior lights are on. If a showing is last minute, that is what our hired real estate agents are for! We get there a few minutes prior to turn on the house lights and get it â€œshow readyâ€? before the potential buyer walks through the door.
4. KEEP IT CLEAN There is no such thing as a home that is too clean for a showing! With the weather turning around (thank goodness!) that also means a clean yard. It is said that potential buyers make a decision about a home within the first 30 seconds of seeing it; that is why curb appeal is so important to get your home sold for the highest amount! If you do not have the time, expertise, or simply do not want to do a full deep clean inside and out, reach out to us! We have plenty of contacts to choose from to get your home in tip-top shape, to get it sold fast!
Thinking about listing or purchasing a home this Spring? Let us help!
RE/MAX Home and Land | 710 SE Bishop Blvd. Pullman, WA | 509. 332. 4546
It’s this time every year, as the snow begins to melt (hopefully!) and the tulips start to peek out of the ground, that we get the urge to rid our house of all the junk that has accumulated over the last year. I think there is a direct correlation in the Pacific Northwest between the new, more frequent sun breaks, and the desire to lighten up our homes. It’s the time we put all the heavy blankets and thick coats away, and allow the light to fill in. With that can come a bit of an overwhelming task, because let’s be honest — it’s not always easy to purge unused perfectly good items or put away that sentimental blanket your grandma knit for you. This is where I come in. While I can’t tell you what exactly to purge and what to keep, I can offer this easy three-step process that I used on my very own hall linen closet shown here. Keep in mind, while I’m applying this specifically to a closet, you can apply these steps in every room of your home.
PURGE: Personally, my closet is full of curtains from our previous
home, a multitude of mis-matched sheets, and an excessive amount towels. Mostly because when I get new towels, I just shove the old ones in here, but hey I may need them at some point when I have a plethora of overnight guests, right? Not likely, but it could happen, I suppose. The reality is I don’t need them, and by donating them they will likely end up in a home where there is a real need for them. Same with my old curtains and random bits in here that I haven’t touched since we moved in two years ago. Time for them to be loved in a new home. As I go through my purging process, I make four piles: donate, keep, trash, and a maybe pile. The first three are clear on what to do with them, but the “maybe” pile is usually the one I leave until I’ve gone through everything and then revisit at the end. I don’t want to stall my sorting process by staring at one piece for 30 minutes trying to decide what to do with it. Usually by the time I’m done with everything I’m able to go back to it and make a quicker decision. It feels good by the end to see how much I’ve been able to get out of the way. Photo Credit: Emily Popchock Photography
STORE: Now you’ve done the
hard part and said goodbye to the pieces you just don’t need. You will have items left that need to go back in the closet, plus your heavier winter things that have been out and now need to be stored during the warmer months. My favorite way to organize both open shelving and closets are with baskets. You can fill them with smaller items to help contain them and clear the shelves of clutter. Also, pieces such as towels stored in the baskets helps eliminate the drooping piles that are inevitable when stacking too many items. Baskets are also great for placing pieces that are not coordinating with the colors that are visible. For example, I have our bright pink and blue beach towels as well as my kids cartoon towels in a basket to keep my color palette neutral (my personal preference but choose a color palette you love!). Having a combination of basket storage and neatly stacked pieces helps with finding items easily, and it adds depth and texture, making your closets more visually appealing.
STYLE: Finally! The fun part,
making it look pretty! Now that you’ve decided what to put in baskets and what to keep out, it’s just a matter of arranging them. I like to balance the baskets on the shelves, separating them so not all the baskets are on one side, making that side feel heavy. Splitting the baskets up with some neatly stacked towels, possibly a faux plant, and other décor, creates balance on both sides of the closet. You can see on a couple of the shelves, the baskets don’t go all the way across — I alternated which sides the baskets were on to achieve visual balance. It may seem silly to put décor in a closet and in some cases, you may not have the extra space to do it. But if you do, it really takes the closet up a notch, potentially, not treating like a dumping ground. When things look nice, we are just more likely to take care of them to keep them looking that way, pretty simple right?!
A b o u t Deva n R os e int e r ior s Devan Rose Interiors is a new business based out of Pullman, WA
HAPPY SPRING CLEANING!
Photo Credit: Emily Popchock Photography
Men & Women’s Consignment Store
A contemporary consignment store located in the heart of downtown Pullman
SEE NEW ARRIVALS FIRST — @michellesclosetpullman
123 N GRAND AVE. PULLMAN 509-934-9949
Get $10 off For every $60.00 you spend
Limit one item or offer per coupon. Void if copied, transferred, purchased or sold or prohibited by law. No cash value. Use coupon or mention promo: Pullman Local
Lemon Poppyseed Cake Cake Ingredients: 3 cups all-purpose flour 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon salt 2 tablespoons poppy seeds 1 cup butter (2 sticks), softened 2 cups granulated sugar 3 eggs 1 teaspoon vanilla extract
Preheat the oven to 350 degrees F. Grease and line the bottoms of three 6” cake pans with parchment paper. Set aside. In a medium bowl, whisk together 1/2 cup fresh lemon juice (about 2 lemons) the dry ingredients, flour through poppy seeds. Zest of 2 lemons In your stand mixer fitted with the paddle attachment, beat together the butter and sugar until light Lemon Curd Ingredients: and fluffy. Add the eggs one at a time, beating until 1/2 cup sugar incorporated, and scraping down the sides of the mixing bowl as needed. Add the vanilla and almond Juice and zest of 3 lemons extracts. Add the dry ingredients and mix on low 4 egg yolks until just incorporated, being careful not to overmix. 6 tablespoons butter Add the buttermilk, lemon juice and zest, mixing until all ingredients come together. Lemon Cream Cheese Frosting IngrePour batter into the three prepared cake pans, and dients: bake in the preheated oven for 30-35 minutes, or 8 oz. cream cheese, softened until a toothpick comes out with moist crumbs. 1 cup butter, softened Allow the cakes to cool in their pans for about 5-10 3-4 cups powdered sugar minutes, and then turn them out on a wire cooling 1 teaspoon vanilla rack to cool completely. 2 teaspoons almond extract 1 cup buttermilk
1 tablespoon fresh lemon juice Zest of 1 lemon
Lemon Curd Directions: Combine all ingredients in a medium saucepan over medium-low heat. Be sure to whisk constantly so the mixture doesnâ€™t burn. Cook about 10 minutes, or until the mixture is thick enough to coat the back of a wooden spoon. Remember that the curd will continue to thicken as it cools! Remove the curd from the heat, and melt in the butter. Store in the fridge for up to five days. Lemon Cream Cheese Frosting Directions:Â Combine the butter and cream cheese in a stand mixer fitted with the paddle attachment. Beat until light and fluffy, about 3 minutes. Add the powdered sugar one cup at a time, mixing after each addition. Add the vanilla, lemon juice and lemon zest. Beat for an additional 3 minutes on high speed. To frost, spread a layer of frosting onto the bottom layer. Use a small frosting tip to create a perimeter around the frosted cake layer. Fill the well with a thin layer of lemon curd. Repeat with remaining layers, and enjoy!
Kirsten is a local entrepreneur, running the food and entertaining website
which specializes in easy recipes with whole food ingredients. In her spare time she loves being with her family and enjoying a glass of wine at Merry Cellars Winery in Pullman!
Workouts in Pullman
Photo Credits: Emily Popchock Photography
Use the Parks Parks here in town offer lots of room and great structures to use in your workout. Let the kids play (or use them as added weight resistance), while you get in a functional and time-savvy workout! Set a timer on your phone for 30 seconds work, then 15 seconds rest and add some jams to keep you moving.
Bench â€”Dips: Keep hands positioned tight to your rib cage, press up and lock elbows out at the top, bring it back down to a 90 degree angle at your elbow slowly.
â€”Butterfly kicks (abs): Sitting on the edge of the bench, hang both legs out in front, balancing and keeping abs tight. Using your hands on each side for balance, kick feet six inches in a scissors motion. Get creative and go horizontal, vertical, or try writing words with your toes pointed, holding the same position.
â€”Elevated push-ups: find a structure to place hands a little wider than shoulder width apart, feet hip width (challenge yourself with one foot raised). Lower your body until your chest touches the structure and then press up.
—Step ups: step up with the weight in your heel and squeeze buns at the top.
Swings —Planks: either set both elbows or both hands onto the swing and find your balance. Keep your feet close and hold your abs tight. You want your back as flat as possible and shoulders engaged. Keep hips tucked and bellybutton in tight towards the spine. Hold that position. Switch it up by doing a side plank with one arm or one elbow on the swing or on the ground for more stabilization.
—Lunges: in the reverse lunge position, set rear foot on the swing and press hips back into a reverse lunge until the front knee is bent at 90 degrees. Keep weight in your heels — keeping your knee lined up with your big toe — all the way up on front foot and squeeze buns at the top.
Monkey bars —Pull-up variations - start at the bottom with arms fully extended; the angle of bar to torso will determine resistance and which muscle group you use. Switch it up with many different pulls: wide grip, chin up, close grip. Pull your body up towards the bar and slowly bring it back down to extended position. This slow eccentric movement (bringing back down) will build strength for your pullups! Do as many rounds as time allows. Any time working out in is better than no time working out in. 15 minutes is better than zero. Work with what you have.
Utilize stairs around campus If you want a quick and efficient cardio work out, hit the stairs (there are a lot of options around and on campus!) Set your timer for an allotted time and keep moving until you hear that buzzer. If you want to switch it up, here are some ideas. —Walk every stair - 10 jump squats at the top, walk down —Walk every other stair - 10 curtsy lunges at top, walk down —Run stairs - 10 body weight squats at the top, walk down
M EET K I N Z IE B R OW N As a mom of three and an ever-changing schedule, I know first hand how it’s important to look for opportunities to work out. Often it’s most time efficient to fit exercise in with things you’re already doing. Going to the park? Do a workout like this. Utilize those 20 minute gaps between pick up, drop off and other tasks. Train yourself to look for opportunities. Coupling that with nutritious food choices adds up!
That don’t pay off: The side effects of diets no one talks about By: Anna Grindeland
The new year has come and gone and you may or may not still be on that diet you started as a New Year’s resolution. There is no need to be discouraged if you aren’t, because the truth is: diets don’t work. In this article I hope to urge you to ditch the diet and consider making non-diet resolutions that may actually improve your health.
Diet culture is successful at making money, but not at making us healthier. Whether it be based around only eating certain foods (a certain 30, perhaps?), avoiding certain food groups altogether, or embarking on a strict nutrient tracking program, diets are all diets and carry with them some harmful side-effects. Individuals who go on multiple diets over time, also called “yo-yo dieting,” are more likely to suffer from heart disease, insulin resistance, high blood pressure, and long-term weight gain. Even if you see weight loss in the shortterm, 97 percent of dieters will regain more weight than they’ve lost within four to five years, according to longterm health surveys.
According to data from the CDC, nearly half of all Americans go on weight-loss diets each year and spend $33 billion on weight-loss products only to be told they don’t have
Short-term diets, otherwise known as “crash diets,” can lead to muscle loss, which in turn, slows the body’s metabolism and leads to the accumulation of more visceral body fat — the kind of body fat linked to metabolic syndrome.
enough willpower, or that they just need to buy three more months’ supply for it to “work.”
That’s right, folks: we do not fail diets; diets fail us.
The truth is, if diets “worked,” we would not continue to put money and time into these programs and products year after year.
No need to feel discouraged — there are a number of habits you can resolve to do to improve your health — any time of year.
Resolve to cook more. Start with a small, reasonable goal. Cook one more night per week than you usually do. Need some cooking inspiration? Try a new online recipe finder. A few of my favorites are the New York Times Cooking app, Food52.com and Delish.com.
Resolve to eat breakfast. Eating breakfast is linked with better attention, more energy, and a healthier body weight. A quick and healthy breakfast can be as simple as a handful of trail mix, a banana with peanut butter, eggs and toast, or oatmeal topped with fresh berries.
Rather than restricting your diet, try introducing a new food. You can start with one new ingredient each week. Get curious! Online recipe finders and food guides can make it easy to find a recipe for anything.
Resolve to ditch the diet mentality. We are told that taking up a diet is the righteous, wholesome, and self-promoting thing to do, which is just plain false. You can care about your health and say no to diets; it might just be the healthiest thing you do this year.
About Three Forks NUTRITION 115 SW Blaine Street, Ste. C Pullman, WA 99163
You can contact Anna for a free 30-minute nutrition consult through her website: threeforksnutrition.com. Anna Grindeland, RDN, CDE, CD Three Forks Nutrition LLC | (509) 270-1020 www.threeforksnutrition.com email@example.com Instagram: @threeforksnutrition As a Registered Dietitian Nutritionist and Diabetes Educator, Anna helps her clients with disordered eating, diabetes and other chronic health conditions, and those seeking reliable nutrition consulting.
BEST SALONS & ST Y L I STS
— R ECO M ME N D ED BY YO U —
PULLM A N PI C KS
Your opinion matters! Connect with us online to share your recommendations. At Pullman Local we turn to you for advice on what to feature in our “Pullman Picks.” Do you have a recommendation worth sharing? Whether it’s a favorite hairdresser, like in this issue, a favorite date night destination, or the best burger joint in town; we want to hear from you.
— CONNECT WITH US! — Do you know a local maker, artist or creative worth sharing? www.pullmanlocal.com @ pullman.local — Please use your own judgment, these are recommendations only. Salons and Stylists listed may be based outside of Pullman. —
“ HEATHER — Labella Salon @hm_signaturehair
— There’s no question that the #1 Salon in the PNW is Heather Labella Salon. There’s no one more passionate about the art of hairstyling and coloring like Heather and her team. Heather’s is the best of the best and she’s constantly learning, teaching and leading. There is honestly no one better than her. — www.labellasalonspa.com
NICOLETTE — Poppy Salon @nicolettered
—She always makes the experience relaxing and she does the best on my blonde hair!
—Nicolette hands down! Before I went to Niccolete, I had the worse experience with “professionals”. After the first appointment I knew I’d go back there for life! Thanks for taking care of my stubborn hair!
— I box-dyed my hair for years and years after bad experiences at professional salons. She was the first I went to after that, and she always does such amazing work on my hair. I trust her completely and would recommend anyone to her!
@nicolettered at @salonpoppy is the most amazing stylist I’ve ever met and had do my hair. I have always left happy with my hair! It’s so amazing what she can do, especially when I give her the reins and tell her to do whatever she likes with my hair. I have always gone in to get crazy, wild colors done, and she goes above and beyond to make it fun, different, vibrant, and definitely a head turner when people see it. Not only is she amazing with her skills, she is also kind, funny, and a great person to be around! The atmosphere of the salon is just so welcoming and happy, and Nicolette is part of the reason for that; she always has a smile on her face, and you can just see the passion radiate off her that she has for helping people make their hair healthy and beautiful!
—Nicolette is seriously amazing! I wish I still lived in Pullman so I could get my hair done by her. Perfect EVERY. DANG. TIME.
CHELSEA — Poppy Salon @chelseaatpoppy —Hands down, my girl Chelsea at Poppy Salon! I have been with her for over four years. I can’t pick just one reason, but some top ones are, she is knowledgeable, creative and efficient. She is a hair magician! —www.salonpoppy.com
DIANA — Poppy Salon @diaana.hair — Diana at Poppy Salon does such a good job making you feel beautiful even on the days you feel the worst! —www.salonpoppy.com
KAYLA — Labella Salon @created.and.crowned — Kayla at Labella Salon is a gem! This girl’s got talent and boosts my faith that small town life can have it all. The salon has the perfect vibe too! — Kayla at Labella Salon is A M A Z I N G!
Opener image credit: Taylor — @beautychemist
TAYLOR — Labella Salon @beautychemist
KIRSTYN — Labella Salon @kirstynmd_hair
WHITNEY — Labella Salon @blonde_moments4life_
WHITNEY — Poppy Salon @wikked55
HEIDI — Poppy Salon @hair.by.heidi
SHANNA — Poppy Salon @shannas_beehive
JUSTINA — Poppy Salon @justinamariejackson
— Order ahead —
Next Time ——— Skip The Line
Search & Download
Used for pick-up orders only. (No Delivery)
Download our app to order online or use the “Shop Now” button on our Facebook page!
A bag of burgers for only
9PM TO CLOSE Add a coke and a large fry for a complete meal!
760 N Grand Ave., Pullman, WA 99163
PRSRT STD U.S. POSTAGE PAID PULLMAN, WA PERMIT NO. 53
*********ECRWSSEDDM**** Postal Customer Pullman, Washington 99163
FIND A PULLMAN LOCAL STICKER inside & WIN
— A GIFT CARD TO ONE OF THESE LOCAL BUSINESSES—
@pullman.local www.pul l manlo cal.com