Stacey McGough wearing Tacori
M c G o u g h & C o ... W h e r e M o n ta na G e t s E n g ag e d www.McGoughandCo.com
131 Central Avenue Whitefish, MT 59937 406-862-9199 800-862-9199
406 contents 406
love
22. Steffanie & Bradley 26. Matt & Rachel
32. Watching Love Happen Fathers
health
46. Skincare Answers - Oil Cleansing + Sunshine and Acne 48. Health Care Answers - Daughter’s First Visit to OB/GYN 50. Dental - Calming Dental Anxiety 52. KRMC – Volunteers 54. FCHC – Family Medicine Residency of Western Montana 56. NVH – Parents, Caregiver Centered Care
wellness
60. Pilates for Prevention & Rehabilitation 62. Confessions of a Chameleon
Fashion 66. 114 West - Active & Stylish
food & flavor 16. The Art of Tablescaping - Lakeside Picnic 36. Recipe for Success - Greek Spanakopita 38. In The Panty - Let’s Barbeque
family
70. The Road Trip 72. Critical Thinkers…Critical Thinking
40. Crime Rib - Huckleberry Morel Tenderloin 42. Wine - Getting Saucy 76. FoodCorps - School Garden
Non-Profit
78. Montana Wild Wings Recovery Center
Cover Girls
publisher
Cindy Gerrity
cindy@montanasky.net
business manager Daley McDaniel
daley@montanasky.net
executive editor
Kristen Hamilton
montanakristen@hotmail.com
Tiffany Newman
I grew up in Evergreen, Colorado nestled between the majestic Rocky Mountains and Denver metro. I came for a two-week adventure to Bigfork, MT in 2009 and never left - I found my dream place and man! Now, with my partner, Drake, we own/operate SakeToMe Sushi in Bigfork and love every day designing artful, delicious plates! I'm also a certified holistic nutrition coach, with a never-ending education in the natural healing world! photo by: Shannon Hollman (www.shannonhollman.com) Jewelry by Poisonberry Jewelry Flower crown by Cara at Mums Flowers Dress by Free People Makeup by Jessica Reum
Business Girl
director & design Sara Joy Pinnell
sara@mrsandmrpublishing.com
photographers Scott Wilson- Scott Wilson Photography Daniel Seymour- Sharpe Eye Photography Carrie Ann - Carrie Ann Photography Rachel Spray - Jeremiah & Rachel Photography Danella Miller - Danella Miller Photography Noah Couser - Noah Couser Photography Shannon Hollman - Shannon Hollman Photography Molly Claridge - Be Still Photography Mandy Mohler -Mandy Mohler Photography Mark Bryant - Bryant Photographics Daley McDaniel Photography Kelly Kirksey - Kelly Kirksey Photography
Published by Skirts Publishing six times a year 6477 Hwy 93 S Suite 138, Whitefish, MT 59937 info@406woman.com CopyrightŠ2014 Skirts Publishing
View current and past issues of 406 Woman at w w w . 4 0 6 W o m a n . c o m Connie Cermak
Founder of Social Nectar, a social media marketing company, based in Montana with clients throughout the US and Canada. Connie is a hard working entrepreneur whose shares her experience and expertise to help companies grow.
Read about Connie and her
story in our business section.
photo by: Molly Claridge (www.bestillphotography.com) Clothing and Accessories SM Bradford
Want to know about great events, open houses, and more? Like us on Facebook at facebook.com/406 Woman 406 Woman is distributed in Bigfork, Columbia Falls, Kalispell, Missoula, Whitefish and every point in between. Check out www.406woman.com for our full distribution list. Have a great story idea or know someone that we should feature? Email us with your comments & suggestions. Interested in increasing your business and partnering with 406 Woman? Check out www.406woman.com.
4 06 w o m a n
Checking In The theme song of the spring seems to be “Happy” by Pharrell Williams. When we hear it, a wide smile ensues and we’re reminded of all the things that make us happy. We think that this feeling should definitely carry over to the summer! “Clap along if you feel…” Often it’s the simple things that make us happy. Like watching children dance without inhibition, hearing good news about a friend, or spending a quiet evening on the patio listening to the birds sing and squirrels play in the trees. We encourage you to take time this summer and enjoy the little things – we guarantee it’ll make you “happy.” After 50+ covers and 1,000+ of inspirational and informative stories, we have a feeling of gratitude (and happiness) that we are accomplishing what we set out to do over six years ago. Although it hasn’t always been easy, it’s a job that we can feel pride in and know that we have truly helped tell stories about so many amazing women (and men) within the pages of 406 Woman. Thank you for taking this wonderful journey with us. We’re looking forward to continuing this journey with you in the future. Be “Happy,” Kristen & Cindy
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What did we learn after reading this issue?
Gretchen Knuffke shares her story about the family “road trips” to bring family closer together. It brought back some fond memories of trips across our great nation as a child that I will never forget. See her story on page 70. Dr. Linda Hitchcock shares some really great advise on how to avoid Caregiver burnout when you are the primary caregiver for a parent. See page 56 for this very informative piece. Taking care of “business” – your external and internal business is key to success and well-being. Read Susan B Clarke’s column in our business section on page 20.
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contributors
406
''
Our Talented
Contributor’s Corner Summer is finally here! What is your
favorite summer activity in Montana?
Erin Blair
Licensed esthetician and owner of Skin Therapy Studio
Delia Buckmaster Leslie Budewitz
Lawyer and national best selling writer of 'The Food Lovers’ Village Mysteries'
Cris Marie Campbell
Master certified Martha Beck coach and consultant, co-owner of Thrive! Inc.
Susan B Clarke
Faculty at The Haven Institute for 20 years and co-owner of Thrive! Inc.
Thomas deHoop, MD
Board certified OB/GYN with Kalispell OB/GYN
Jen Euell
Program Director for the Women’s Foundation of Montana
Courtney Ferda
Owner and blogger of www.114-west.com providing expert fashion advice
Kalispell OB/GYN Doctors & Practitioners
Board certified OB/GYN professional offering expert advice
Kari Gabriel
Exec Dir or Flathead CARE plus wildlife rehabilitator and educator
Karen Sanderson
Certified in pilates and an active health coach, owner of Exhale Pilates Studio
''
Our 5 year old is at that age where our activities like biking and hiking can last a lot longer, so this year we plan to spend as much time on the trails as possible. That, and drinking rosé at the lake. Plus watching my husband mow the lawn (while sipping that rosé).
Bob Hamilton
Music aficionado, former English teacher, and all around good guy
Gretchen Knuffke Marti Kurth
Public relations and marketing expert for organizations in the arts and music
Cara Lard
Owner of Goldfinch Events & Design and Mum’s Flowers
Julie Laing
Professional writer, editor, and editorial consultant and published poet
Kristen Ledyard
Executive Chef and Owner of John’s Angels Catering
Jessica Manly
Montana FoodCorps leader connecting kids to real food to grow up healthy
John Miller, DDS
Kar i Gabr ie l
Motherhood and parenting expert, owner of Maternal Instincts
I'll take every opportunity to ride my Montana Travl'er Mare, Peggy Sue, deep in the woods, where my cell phone doesn't ring and I can't check my email.
Specializing in general dentistry, Dr Miller provides expert advice
Britlee Moore
Licensed Esthetician and makeup artist, owner of La Vita è Bella
Naomi Morrison
Kelly O’Brien, Esq.
Business law specialist with Measure Law Office, P.C.
Kristen Pulsifer
Writer, editor and owner of Whitefish Study Center
Karen Sanderson
Wine expert and owner of Brix Bottleshop in Kalispell
Rabbi Allen Secher
Rabbi for 50 years, an Emmy award-winning television producer, and a family man
Jill Seigmund
Entrepreneurship Coordinator at FVCC; Accomplished writer and editor
Miriam Singer
Talented writer and songstress, promoting music as Singer & Simpson Productions
Gwen Sutherland
Owner of Marketing Bits, writing and design business
For full bios for our contributors, please visit www.406woman.com. 12
Jessica Man l y
Talented writer and Community Relations Coordinator at North Valley Hospital
I am really looking forward to my first summer in Montana, especially hiking and camping in Glacier, and finally seeing our school gardens grow!
D r. Sarah N a r gi
whitefish plastic surgery & med spa board certified
Whitefish Plastic Surgery & Med Spa Menu of Services Cosmetic surgery - Injectables including Botox, Juvederm, Voluma - Sclerotherapy Facials & chemical Peels Laser Hair Remover - Laser Skin tightening Laser skin resurfacing - Tattoo Removal - waxing (all types)
w h i t e f i s h p l a s t i c s u r g e r y. c o m
Call now for same day appointments. 406-862-6808. Conveniently located by Montana Coffee Traders off Hwy 93.
food}tablescaping
Written, Photographed, and Styled by: Cara Lard of Goldfinch Events & Design and Rachel Spray of Jeremiah and Rachel Photography
When we have company for dinner, I always find that the first hour or more of the evening is usually spent at the stove or behind the grill, putting the finishing touches on our meal. But instead of slaving away in the kitchen, why not pack a picnic basket full of goodies, head down to the lake, and enjoy the entire evening relaxing with friends. And if your grandpa happens to have a vintage Buick, take it down to the lake with the top down.
Tablescaping doesn't always have to be on a table, why not decorate and style the perfect picnic out on the beach. Being cozy is key, so pile together mismatched quilts in coordinating colors that can be used for extra warmth as the sun sinks behind the mountains. Line a picnic basket with colorful dishtowels and arrange your dinner in stylish, homemade packaging.
Serve up savory turkey sammies wrapped in parchment paper for a fresh-from-a-New-Yorkdeli look. My all time favorite sandwich recipe is from a little bakery in San Diego: Thickly sliced rosemary olive oil bread and smothered with fresh pesto, piled high with peppered turkey, sundried tomatoes, crumbly feta cheese, and crisp butter lettuce. Stuff salty potato chips in brown paper bags for mess-free serving and present kale salad in wide-mouth canning jars {see DIY on next page}. Let you guests munch on fresh summer berries and sip on vintage sodas as the sun goes down.
What better way to celebrate summer than to invite your friends for a healthy picnic by the lake! 17
Credits:
Photography: Jeremiah and Rachel Photography Styling: Cara lard
Event Desing: Goldfinch Events
Models: Courtney Ferda, David Baker, Noah and Megan Couser and Abe the Bulldog
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food}tablescaping
This summer beet salad is so light and yummy. We served it layered in a canning jar to keep it fresh and delicious! Try it at your next picnic outing by the lake!
Ingredients:
Freshly washed Kale Feta Cheese Cashews Avocado Cucumber Beets Olive Oil Vinegarette Basil for garnish
3. 1. Prepare your ingredients by washing properly and cutting up into bite-sized pieces.
Start layering into the jar, starting with kale as your base. Use just enough to cover the bottom of the jar and move on to your next ingredient. We used beets next.
2. Finish your last layer with
the crushed up chashews. Drizzle some olive oil and vinegrette over the top. Garnish with a basil leaf for flavor and style!
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4. Using kraft paper, write out the name of the salad. Place it over the canning lid and screw on the top!
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weddings
Steffanie & Bradley W
Photographed by Kelly Kirksey www.kellykirkseyphotography.com
ho are you? I am Steffanie Nicole Osland Watterud, proud daughter of Mark and Pam Osland as well as Sandee and Gary Watterud. I am an artist, a wife, a newly expectant mother, a college graduate, and the proud wife of Bradley T. Watterud. I believe in living every day to the fullest and never taking for granted all of the tremendous blessings God has provided. I am Bradley T. Watterud son of Gary and Sandee Watterud as well as Mark and Pam Osland. I am a veteran, business owner of a successful logistics company in Williston ND, and a MMA fighter. I have 3 younger brothers; Shawn, Conner, Hunter, and a beautiful wife; Steffanie Watterud.
How did you meet? Brad and I went to school together growing up. I cheered at his victorious state wrestling match but aside from that experience we hardly ever spoke to each other or crossed paths, Brad being two years my senior. We got reconnected my sophomore year in college while he was stationed in Hawaii. We went on a few dates while he was home on leave and we kept in touch through the years that followed. After the marines Brad moved to North Dakota in order to start a business about the same time I graduated from school and moved back to Whitefish. We began dating, and the rest is history.
completely trust your life, emotions and heart to the one you love. Love is passionate, kind and unexplainable. True love ignites a fire from within.
Brad: Love is someone who brings you an overwhelming sense of joy and happiness. What do you love about each other?
Steffanie: My husband has the most amazing steel blue eyes that captivate you igniting when he’s happy, and his smile; I don’t even know how to describe. Although his eyes and smile melt my heart the thing I truly love the most about my husband is his passion for life. Brad has taught me to live my dreams without a fear of failure. Almost every month there is a new seemingly crazy idea that he gets excited over and peruses with such joy it’s hard not to be submerged in excitement. The pursuits of his dreams almost always succeed because of his work ethics. In 26 short years of life Brad has served four years in the marines, two terms in Afghanistan, started two businesses, won the 185lb armature belt for MT MMA, and recently won his first MMA pro fight with the “knockout of the night.” He lives life to the fullest of his abilities, works hard, chases his dreams, and is willing to give it all away just to help someone out. He has the kindest soul. In other words he lives life to the fullest extent with a passion and full heart.
The Proposal? Brad and I went on a hike up Big “Shoot for the moon even if Mountain; we started to race runyou miss you’ll land among ning up the trail. We paused to the stars.” catch our breath at the lookout where the rocks jet out. Brad knelt down, looked up at me with his Brad: Aside from her vibrant smile gorgeous steel blue eyes and asked the thing I love the most about my wife is her attitude. Steffi is always for my hand in marriage. happy and exuberant. She truly I still tease Brad that he literally enjoys every moment in life. Stefhad to chase me in order to get me fanie has an outgoing, happy, lovto marry him. It was the most per- ing personality and that is what I love most about her. fect day. What is love? Steffanie: Love is unconditional affection without limits. When all you care about is that the one you love is truly happy no matter what. Love is when the thought of that person brings never-ending joy to your life and you are incomplete without them. Love is when you
22
When did you know you were in love?
Steffanie: When its true love you just know. Brad: There isn’t a particular moment; just every time I was with her I felt immense sense of happiness.
Matt & Rachel Photographed by Mandy Mohler www.mandymohler.com
S
mall town mountain girl, Rachel, meets a small town east coast guy, Matt, in the heart of the Rocky Mountains (Denver, CO) where we currently live. I grew up on the east side of Flathead Lake in Bigfork and Matt hails from the “Heart of the Lakes Region,” of Gilford, New Hampshire.
It was November 21, 2008; Brooklyn’s Downtown Denver at a Cat/Griz Satellite Party. Cheesy as this sounds; the first time our eyes met there was an instant chemistry…one week later we went on our first date; advance 3 years, November 21, 2011 Matt purposed on the beach in Playa Del Carmen, Mexico and after nearly a 2 year engagement we tied the knot! We feel very blessed to have been introduced to one another; he is my other half…the person who still gives me the butterflies when he walks into the room and makes me feel unconditional love; the ridiculous, inconvenient, consuming, can’t-live-without-each-other love. He is my best friend; the one I share all of my day’s happenings to and share all of life’s adventures with. I love that he pushes my limits; encourages me to try new things and brings out the adventurous side and he loves that I look beautiful without make up on and that I am a very unselfish person and up for anything. On a trip to Montana, having lunch on the shore of Avalanche Lake, Matt first told me he loved me. So when he proposed, I knew Montana was the backdrop. We wanted our wedding to be a vacation for our guests and more importantly to represent how funloving, outdoorsy and romantic our love is.
Wednesday August 7th, Matt and I jumped into a packed car and headed north; so excited to see family and friends flying and driving in from Maine to Alaska. Instead of doing a traditional rehearsal dinner we had a down home catered BBQ at my parents’ home with 75 out-of-town guests.
About the Magical Day
PhotographyMandy Mohler VenueFlathead Lake Lodge DessertsSimply Sweet Baking Co plus friends and family
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Hair & MakeupMirabelle Salon RentalsThe Party Store & Celebrate Rentals
Wedding Coordinator Teresa Kennedy, Big Sky Events FloristBeargrass Gardens CatererBlue Canyon Kitchen and Tavern
weddings
It was a hot summer day at the Flathead Lake Lodge where we said I Do. The ceremony was set on the “Island” where a long walkway leads past the sail boats over a bridge where at the end of the aisle was a birch arbor draped with lush vines and aspen trees to tie in Colorado.
and I escaped with photographer Mandy Mohler and took some remarkable shots throughout the ranch property.
Matt and I wrote our own vows while Rachel’s cousin performed the ceremony which gave it that personal touch.
We danced on the outside patio underneath strings of dimly lit barn lights while the sun went down. At the end of the night we had all of our family and friends line up along the lakeshore for a sparkler lined exit; at the end of the tunnel was an old school Chris Craft Wood boat that a family friend to take us on a cruise of the lake to relax before meeting the remaining party animals out in downtown Bigfork.
I wanted rustic elegance…natural colors and settings with lots of textures. Matt and his groomsmen wore crisp white shirt with linen vest and pant suit and flip flops for casual comfort. The bridesmaids wore a latte color knee length dress. Rachel’s Mom dazzled in a beaded mocha dress while her father adorned his normal “cowboy” attire. It was very important to me that my Dad still looked like himself…just a spiffier version.
“…I take you to be my best friend/ my faithful partner and my one true love I promise to encourage you/and inspire you/and to love you truly/ through good times and bad
I will forever be there/to laugh with you/to lift you up when you are down/and to love you unconditionally/ through all of our adventures in life together”
28
DJMobile Beats
Immediately following the ceremony, guests enjoyed passed hors d’oeuvres of bacon wrapped jalapenos, cold soup shooters and huckleberry mojitos. Matt
After cocktail hour Matt and I got our first look of the reception lodge and it was breathtaking. The room was truly every picture I ever provided my mom, florist and wedding planner in one room. Every little detail was in this one room. The centerpieces were a mixture of hydrangeas, succulents, dahlias and crystals for bling. I literally can’t even describe how beautiful the room was. A family friend made these personalized “LOVE” blocks with our images printed on them; the dessert table was all made by family and friends…there was a lot of love that went into making that room as beautiful as it was.
There were a few crazies who stayed out with us until 3am; the guys jumped off the Old Steel Bridge in their skivvies…and at 10am the next morning we met everyone for an afternoon float down the Swan.
The whole day made me realize the importance of a wedding: to fully appreciate what you love about each other, as a couple and your families. It was the
wedding of my dreams to the man of my dreams and we truly could not have done it without so many people; especially my mother. She was a true angel and made all my visions happen. Thank you Mom, I love you! It’s been almost a year now since we said our vows and so much has happened; we have traveled to Aruba, Roatan and Mexico; married life is amazing; I feel more loved and every day and we are thrilled to be welcoming a Baby Boy this summer.
406 love} Watching Love Happen
FATHERS As told by Rabbi Allen and written by Ina Albert
One would imagine that the most difficult person to deal with at weddings would be the mother of the bride. WRONG! Poppa wins the prize. Mom gets her "Most Difficult Person" award in the months and weeks prior to the celebrated event. But by the time the great day dawns, she has worked through her anxieties, has everything in place and passes on the responsibility to the wedding planner. Mom’s emotions have been expressed each step of the way. She’s cried at the engagement party, shed tears at the showers, and was part of the detailed plans as they developed. She’s ready for the big day. Dad usually stands on the sidelines watching the celebration evolve. With all the preparations, including the overriding worry about how he's going to pay for all this, he has yet to confront the reality of how life is about to change. He will lose his god-like position as Family Protector. The reality that his little girl will now belong to another man is daunting. I have witnessed fathers in such catatonic states because of their obsession with control that they've had to be physically assisted into the ceremony.
Dear Reader, Life cycle events are exciting and wonderful, but they are also filled with emotion. Even the most ideal situations have moments of tears, joy, anger and frustration. Everyone has their dream of what their wedding should look like, and they usually don’t look the same to everyone. I want to help you through these challenging times. So send me your confidential questions. I will protect your privacy and not identify you by name. Meanwhile, Readers, I look forward to hearing from you and to helping you and your family make the wedding everything you dreamed it should be. Best thoughts and blessings, Rabbi Allen Secher Sech1818@gmail.com 406 863-2333 32
Passed Out Cold I'm thinking of one gentleman in particular who sank into such a nether world that the wedding party clapping and banging pots and plates around his head failed to arouse even a twitch. Jane, the bride, had been raised in suburban St. Louis where Dad was a successful lawyer, respected in the community and adored his only daughter. She felt the same way about him and had chosen a mate just like Dad. A young, up-and-coming lawyer. A solid citizen. The ceremony took place at a very upscale country club with all the town fathers and mothers in attendance, along with friends and family members. The wedding party had assembled in a small sitting room adjoining the wedding hall to line up for the procession. When I looked around for the father of the bride, I found him passed out on an easy chair, eyes closed and mouth open. His wife was bending over him, poking his chest and getting no response. When I asked what had happened, she told me he hadn’t eaten all day and complained of feeling very anxious. He simply sat down in a chair and passed out. At this point, he was breathing evenly, and showed no signs of pain. Completely unconscious, he fainted dead away. As I herded the rest of the attendants into place, the groomsmen propped Dad up in a straight-backed chair and set him in his place in the procession. Someone suggested throwing water over him, but his wife insisted that he had to stay presentable. Finally, they all proceeded down the aisle, followed by the bride and four strapping attendants carrying Dad belted to the chair. The teary-eyed bride didn’t take her eyes off Dad during the procession. The groomsmen simply set him down beside the wedding canopy in his corpse-like state. Paying no attention to the father’s cataleptic state
was like ignoring the eight hundred pound gorilla in the room, but we went on with the ceremony as if he wasn’t there, though Jane kept stealing glances at Dad throughout the ceremony. . I delivered a personal address to the couple and read some appropriate poetry. The bride and groom delivered their vows to each other. A friend sang. The couple exchanged rings. I blessed them and the groom ended the wedding by stomping on a glass signaling the end of the wedding, and the crowd cheered a loud “mazel tov.” (Good luck) Dad never moved. The wedding party recessed, followed by the four groomsmen carrying Dad… still comatose. A half hour after the wedding he woke and was perfectly fine. He had no recollection of the ceremony. My guess is that he just couldn’t bear to give his daughter away. He worked himself into such a state that he missed sharing one of the most important moments in his daughter’s life. Too bad for both of them. Putting Your Foot Down Drinking at a preceremony reception is a serious nono for fathers! With overactive emotions and hypernervous stomachs, the results can be horrendous. In a large Chicago hotel ballroom, a grinning floridfaced father, basking in his welloiled condition, gave his daughter a bear hug and a kiss as they parted at the altar. His feet were planted firmly on the train of her gown in the center of the aisle as he beamed at her nose-to-nose. Unfortunately, his feet remained planted when she turned and proceeded up the steps to join her intended at the altar. As the hushed sanctuary waited for the ceremony to begin, a full chorus of RRRIPPP resounded through the room. Not only had the train pulled away from the gown, but it took the entire rear panel of the wedding dress with it, exposing her slip and braless back. With a scowl worthy of my sixth grade teacher, the bride held on to the front of her gown, grabbed the fallen material, rolled the train and dress panel over her arm and continued her march sideways to her groom's waiting arms. She managed to discreetly face the audience for the entire ceremony and exited stage rear,
406 love} Watching Love Happen
Q: We’re Paying for Our Own Wedding on a Very Limited Budget. Can the time of day for the ceremony and reception affect the costs? A: Let’s continue the discussion about keeping costs reasonable that we started several issues ago. We’ve talked about keeping the expenses down around the wedding ceremony and the reception. Now let’s talk about discussing other cost-conscious suggestions about the time of day the wedding is held. What you serve at a wedding is unimportant unless it is ultra gourmet or ultra awful. No one remembers what they ate at a wedding. The whole idea behind a wedding feast is the gathering of friends to celebrate. They don’t care what you serve them.
backing up the whole way. Whether she ever forgave her Dad I do not know. But he certainly stole the show. Punched Out But my alltime favorite father of the bride story took place at the very first wedding I performed after moving to Chicago. The wedding was arranged at an extremely the posh hotel. The doormen wore white gloves, the lobby was decorated like the Hearst Castle and the bar could double for a private English gentlemen’s club. At least six weeks prior to the wedding the father began calling me daily. "Are you sure about the time, Rabbi?" "Do you know how to get to the hotel, Rabbi?" "Will you remember to bring your robe, Rabbi?" “Should the groom step on the glass with his right foot or his left, Rabbi?" Usually it is the mother of the bride who obsesses over these details, but in this case, the father took over the role completely and would brook no interference. The wedding was scheduled for 1:30 p.m. on a Sunday afternoon. To ensure his timely arrival to oversee all the preparations and arrangements, the father checked into the hotel the night before. At 7:30 am as per schedule, he met the florist to begin the arduous task of transforming the wedding space into a Garden of Eden. As they threw open the doors of the Rainbow Room, the father fell back in horror. On the far side of the room guests were pouring in to
attend a breakfast banquet and seminar. The maitre d' was summoned immediately. “Yes,” he answered to the father's screams, "we realize that you have a contract that gives you the room as of 7:30 a.m., but we needed room for this meeting and we were not prepared to deny service to our good customers. But, please don't worry about it. The room will be ready for you by 11 am." The father proceeded to turn all the colors of the rainbow himself. He saw visions of wedding flowers wilting and annoyed guests twiddling their thumbs in the lobby while the room was being prepared. Enraged, he began pummeling and punching the maitre d' until he fell to the ground. Then our slight but sturdy 5’6" father lifted the prone captain into the air and threw him through a plate glass room divider. The glass shattered and fell like rain in a summer thunderstorm. Fortunately, the airborne captain fell in such a manner that he was stunned and bruised but not seriously hurt. The father had to be restrained by hotel security and the police were called immediately. By the time they arrived, the maitre d’ had been revived, his bruises treated and the hotel had decided not to press charges. COMPROMISE: The room was ready by 10:00 a.m. The ceremony got off on time, the flowers survived, and the guests did not have to twiddle in the lobby. Poppa was led down the aisle firmly grasped by his wife and daughter, but at least not in handcuffs. I wonder if he ever got his deposit back .........
Don’t serve champagne. Though it is supposed to be classy, most people don’t drink it and take a glass to be polite. You needn’t serve hard liquor either unless your budget permits it. Almost everyone will be satisfied with wine and beer. The time of day makes a difference in your spending. The least expensive wedding is in the morning where a celebratory mimosa, coffee and pastries will due. No need for liquor at all. Next on the list for inexpensive times of day is mid-afternoon. At that time you are not expected to serve a meal. Hors d’oeurves will due. Now we move up the scale. Lunch. Even then, it need not be fancy. Sandwiches and other assorted goodies will due. One of the loveliest wedding feasts in my career was a picnic at the side of a lake. Every couple was provided with a picnic basket, a table cloth and a bottle of wine. If necessary, food for kids was included in the basket as well. That’s a memorable meal. Lastly, dinner. This is the most expensive event. But, even dinner need not be chateau briande and all the trimmings. Chicken or something similar will due. Just be cautious that the venue is equipped to turn our a mass of meals all at the same time. Many a time the meal comes cold and uneatable and that becomes the memory of the wedding, not the celebration of love.
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food}
Greek Spanakopita
Recipe forSuccess By Denise Lang
Greek Spanakopita
Occasionally, someone enters my life and I become a better person because of him or her. So it is with Anastasia Dovolos Hoeft. Her exuberance, generosity and love of food are an inspiration to me. We met when she called me about a photo she saw on the cover of a local real estate publication. It was, to her, the quintessential Montana cabin, and reminded her of the northern woods of Wisconsin and Minnesota. That was the beginning of our friendship and since then, we have never stopped eating, talking and laughing together. Anastasia personifies my idea of food as the language of love.
Above Photo by Daley McDaniel 36
Above photo of Anastasia Dovolos Hoeft and Denise Lang by Lucy Williams.
“We had been to Montana on family road trips but never ventured as far north as the Flathead Valley,” Anastasia recalls. “We were delighted to discover so many recreational activities that our family enjoys. And the people in Bigfork are wonderful. They take time to talk, to listen, to tell stories and to share good food and lively conversation. The beauty of it is that all ages take part! It is a blessing found and reminds me of my Greek heritage.” “After World War II and the loss of her father and brother in the occupation, my adventurous Spartan mother came to run the family restaurant in Oak Park, Illinois that her parents had purchased on a prior trip to America. She soon learned English and met my Athenian father who was an international student at Macalester College. They realized they were from the same world, were engaged three months later and married within the year. My father helped my mom run the restaurant, where Mayor Daly was a regular patron. The restaurant was sold after my birth a year later, and my parents returned to Minneapolis for my father's engineering career.”
name and Spanakopita in my lunch pail. And just like in the movie, my mother and father cooked our meals with warmth and wisdom because food is one of the ways we love each other and the table is one of the most sacred places we gather.”
“My mother made Spanakopita at least once a week, creating the delicious phyllo dough from flour, olive oil, water and a whole heap of kneading! The layers must be rolled out paper thin she explained to me. Of course, now you can buy pre-made phyllo or use a pasta machine. But, if you’re terribly adventurous and want to make your own phyllo, here’s a YouTube video to help you out. https://www.youtube.com/ watch?v=Zo1n3wJGW0Q Growing up, we were able to buy our Greek ingredients at Morris and Christie’s Market on the corner of 31st and Hennepin near Lake Calhoun, now a very upscale area in Minneapolis called Uptown.”
The first time Anastasia came to our Bigfork home for dinner, she brought a jug of Kalamata olive oil. How amazing and thoughtful a gift is that! When she visits me at the office, it is always a celebratory event because “While my parents were immensely proud she never comes empty handed. My staff alof being American citizens, they also ways enjoys her bright personality and the wished to maintain our Greek heritage,” she delicious Greek foods she makes by hand continues. “They taught my sister and I the and shares with all of us. language and culture. I didn’t even learn English until kindergarten and if you have My Recipe for Success articles that I share ever watched the lunch scene in My Big with you are the sum total of my love for Fat Greek Wedding then you know me…I food and friendship. I will say this until you was the little girl with the funny sounding are probably tired of hearing it…food is the
Food is one of the ways we love each other and the table is one of the most sacred places we gather.
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Greek Spanakopita
Note: before working with phyllo, please see advice on its handling. The more you make this dish, the faster you will be, with no need to cover the phyllo with a damp cloth!
For the filling:
2 ~ 11oz, large containers organic baby spinach
6 eggs, slightly beaten
1 1/2 bunches of scallions, white part with 2" of green, finely diced and sautéed in extra virgin olive oil (EVOO). Fresh dill ~ approximately ¼ cup snipped fresh dill weed (I use a full, fresh packet of dill). Salt and pepper, to taste
1 pound feta, chunk, in brine (do not buy crumbled). You will hand crumble in small pieces.
cious, healthy dish to make going into a Montana summer!
I am so fortunate to have clients and friends like Anastasia. We both appreciate the warmth and joy of sharing food and friendship as well as living in a small town where people know you by your dog, your car and by the foods that you love to eat. Anastasia and I give you this recipe to honor a beautiful friendship and a stunning culture. Bon appetite! Kalí óreksi! Enjoy your meal!
If you have a tip or a recipe you would like to share contact me at DeniseLang@nationalparksrealty.com.
3 tablespoons extra virgin olive oil
Dashes of cinnamon Olive oil for brushing on phyllo, about 1 cup, in a small bowl. ½ pound phyllo, (1 box), brought to room temperature
1. Place the fresh spinach in a large one, lightly brushing each with oil. bowl ~ Add sautéed scallions, Dill, salt (optional: feta is salty), pepper, and EVOO, Stir in the crumbled feta, ricotta, and the eggs. Mix by tossing. Add the 3 tablespoons olive oil and with two wooden spoons or your hands, mix this mixture thoroughly. Prepare the spinach first, then open up the phyllo. (Plan to use the filling immediately, so it does not become watery.)
Remember, move quickly, and brush as evenly as possible.
4. After you build up 10 sheets of
phyllo, spread the filling evenly on top of them. The filling will reduce greatly in volume as it bakes. Cover with the remaining 7-10 sheets of phyllo, brushing with oil as you go. Brush the top one thoroughly. Score into diamond shapes with a paring knife, the top layers. To make diamonds, score first longitudinally, 2. Preheat the oven to 350º F. 2 inches apart, and then diagonally. 3. Pour good EVOO in a bowl, I will Now dip your fingers into cold water say what the Greeks say about some and sprinkle the top so that the measurements: as much as it takes phyllo doesn’t curl. – ósopárei. Have a pastry brush ready, and a greased metal baking 5. Bake in the preheated oven for pan about 12 x 9 x 2 inches. Place about 60 minutes or until golden the sheets of phyllo in the pan one by brown. Opah!!
Denise Lang Your Recipe for Success Photo by John Stalowy
language of love. Through food, we learn acceptance and understanding of people and their cultures. It is a joyful learning curve to me. On that note, let’s get down to Spanakopita. Spanάki (spinach) Pita (pie) is a traditional Greek dish made with onions, dill, spinach, eggs and feta cheese all layered in phyllo dough. Spinach was brought to the Mediterranean area after the classic Greek period of Aristotle and Hippocrates and subsequently, Spanakopita became a staple in the Greek “kouzina” and a deli-
1 small container ricotta cheese
Denise Lang, Broker National Parks Realty 8270 MT. Hwy 35 Suite 5 Bigfork, MT 59911 DeniseLang@nationalparksrealty.com. Local 406-837-1249 Cell 406-249-1758
food}
In the Pantry
Let’s Barbeque By Kristen Ledyard Owner/Executive Chef of John’s Angels Catering LLC
Whether you are a vegan, vegetarian, pescatarian, or carnivore, the barbeque (BBQ) is a staple for any season. A BBQ is especially enjoyed as our short summer season comes into full heat. What other meal can bring family, friends, and business partners together to promote the true sense of team? Not only is a BBQ a celebration but also it truly brings out the best in all foods prepared. Let’s investigate the wonderful world of BBQ as it can satisfy the pickiest of eaters to the biggest pork lover.
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on a drying rack. Make sure your grill is at least 375-400 degrees and place your vegetables directly on the grill. Many people will slice their vegetables small and use a grill pan. I do not prefer this method as it loses the grill char. Char adds the most flavors when the natural sugars of the vegetables cook. Grill until tender and set aside. At this time, you can add your flavored salt or a simple squeeze of lemon to add the final flavor pop. Wait until you taste this recipe… you’ll want to start grilling year round.
Photo by Alisia Cubberly
Kristen’s Southern Angel BBQ Sauce 1 & ¼ cup apple cider vinegar 2, 8oz bottles ketchup (plain) 5 & ½ oz chili flakes Louisiana hot sauce (to taste) 3 oz smoked paprika 1 sweet onion, diced Salt and black pepper
We have our amazing veggies done, so it’s time to BBQ some swordfish. If you Summer is my favorite season in the are grilling a more dainty fish (such as Flathead, as all of the vegetables come Tilapia), you may want to lay a sheet to life, ready for the grill or smoker. Our of tin foil down and place the fish on local Farmer’s Markets and Organic top to prevent sticking. You can also Farms are a perfect place to source completely encase the fish with the foil the best quality. Be sure to ask for the to create a steaming method. Make sure freshest vegetables in season. Vegetables to add olive oil and seasoning to bring can also include kale, radicchio, bok flavor to your fish. Since Swordfish is a Combine all of the ingredients into choy, and other hardy greens that hardy fish, it can go directly on the grill. a saucepot. Cover and simmer for 45 minutes, stirring occasionally. Add grill perfectly. The following is one of the hot sauce, salt, and pepper to taste John’s BBQ Swordfish my favorite ways to grill vegetables. while simmering. This sauce is perfect (a family favorite) This recipe can be turned into kabobs for as a marinade, as well. any of your vegetarian friends. Just add Swordfish filets (6-8oz) some fresh herbs like basil in between the Olive oil The feast is coming together, and now vegetables after they finish grilling for its time for the carnivore’s entrée. I Real butter extra flavor. love pork, as it is such a BBQ staple. Fresh lemons If you have the time, a true barbequed Salt and pepper pork shoulder (also called a pork butt) Chef Kris’s Grilled Farm is the way to go. This process takes at Fresh Vegetables Make sure your swordfish is fresh and least 10 hours. Since we are all so busy, Vegetables of your choice (even carrots truly swordfish. Some places will try we will be using a pork loin. It still has are great on the grill) to substitute shark. The best source is great flavor, especially combined with your local fishmonger. Rub both sides our sauce, but a shorter cooking time. Sweet onions, hardy greens, and hot with the olive oil on a baking sheet for Once again, a local source for fresh peppers are great additions easy transport. Squeeze your lemon on pork is the best choice. They will, also Aged balsamic vinegar one side adding a pat of butter, salt, and help you pick the best size for your pepper (lemon pepper is a very flavorful group. This recipe is simple, as we have Extra virgin olive oil (EVVO) addition). Make sure your grill is up to already made most of the components. Salt and Pepper (flavored salts like lime a good 400 degrees. Place the filets on Salt and pepper your pork loin. Place or garlic add extra punch) the grill with the seasoned side up. Wait the pork loin on your grill and brush at least 10 minutes or until the one side with the BBQ sauce. It needs to cook Be sure to clean the vegetables and slice is not sticking - do not force. Flip to the to a temperature of 135-145 degrees. them no thinner than ¼ of an inch, but other side and brush on your BBQ sauce Pork is ok a bit pink in the middle as no larger than ½ an inch. Slice some on (see recipe below). The best way to test of the last couple years and approved the bias being sure to cut all vegetables doneness is to use a fork in the center by the FDA. My favorite method is the same size to promote even cooking. of the fish. If there is no resistance, take to marinate the pork loin in the BBQ Pour ¼ cup EVOO and one tablespoon the filets off of the grill. Serve with warm sauce overnight and grill. I truly taste balsamic in a bowl. Add salt and pepper BBQ sauce and fresh lemon wedges. the flavors throughout the loin using leaving the flavored salt until later. Roll Watch your guests as they are blown this method. Serve with extra sauce your vegetables in the mixture and place away with your July 4th barbeque. and grilled pineapple.
July 4th is here and your feast is done. Wait! What about dessert? Simple grilled watermelon with fresh mint is a fantastic option, but the following is a showstopper and so easy. July 4th Grilled or Smoked Strawberry Shortcake Strawberry shortcake (making your own is the best) Fresh plump strawberries (you can also add pineapple) Bamboo skewers (soaked in water for 30 minutes) Aged balsamic vinegar Honey Whipped cream Real butter
Cut your shortcake into large cubes and cut the tops off of the strawberries. Place on the skewer in an alternating pattern, then brush the shortcake very lightly with the butter. If you have a smoker, you may use this same method. The smoke just adds the extra wow factor. Grill only until slightly charred (about 2 minutes per side). Serve with side dips such as whipped cream, honey, and a reduced balsamic. Now the meal is ready to go! BBQ is not only is it healthy, but creates the most flavor. Remember to have fun with decorating and presentation. Edible flowers are in season and add not only color, but also different flavors. Herbs are at their height adding depth to all of your dishes. Enjoy the summer with family, friends, and new neighbors. Happy 4th of July from everyone at John’s Angels Catering!
food}
Leslie Budewitz
Excerpt: "We can't replace one of the chefs," Mimi George said, her voice piercing the gravy-thick air of the Jewel Inn's banquet and meeting room. "The Grill-off is in two days." Two and a half, but who was counting? We obviously had bigger f ish to fry. Or steaks, in this case. "What if," I said, jumping in where angels fear to tread, "we say there's been a mix-up and ask them to submit new recipes? Time is short. But if there's one thing every chef in Montana can do, it's conjure up new ways to serve steak." "There is no mix-up. Simply put, you people have a thief among you." Nothing raises the collective temperature of any group more than being referred to as "you people." I'd had just about enough of Gib Knox and his demands, but we'd invited his TV show, Food Preneurs, to f ilm the Thirty-Fifth Annual Jewel Bay Summer Food and Art Fair, and its centerpiece, the Grill-off, and we were stuck with him now. And I didn't need a meat thermometer to know the other committee members were getting hot, too. "You wait one minute there, young fella." Ned Redaway crooked a beefy f inger in Knox's direction. "Don't go accusing folks you don't know of being a thief." Ned had run Red's, the village watering hole, for close to f ifty years, and he didn't tolerate bullies. He'd once had the hair to match his nickname, though what was left of it had faded to an almost colorless fuzz. At six feet tall and two hundred mostly solid pounds, he was still imposing when riled. "He may be the best-known chef in the state," Gib Knox said in a voice as smooth as Belgian chocolate. "He may be your big draw. But he's a thief." Six-two or better, a dark-haired man graying handsomely at the temples, the TV host and celebrity chef smiled in smug satisfaction. But we could not let "Nasty Knox" portray the village of Jewel Bay, Montana, to the food-loving world as hicks who couldn't cook and didn't know better.
CRIME RIB
By Leslie Budewitz, Author/Lawyer
You know that moment when you bite into a great dish, and you’re suddenly awhirl in the aromas and flavors, aware of only the way it tastes and feels in your mouth? Before you’ve even lowered the fork, your eyes are half-closed in rapture. You turn to your companion and you don’t even need to speak. And then you begin to plot. With each bite, you’re planning how you can make this dish again, at home. It won’t be the same—ever. That’s impossible. Even if you came back to this restaurant tomorrow night and ordered the very same dish and wine and sat at the same table, it wouldn’t be the same. You can’t eat the same bite twice; you can never taste something for the first time again. If you love to cook, like my husband and I do, part of the fun of travel is plotting ways to recreate a beloved dish at home. Years ago, at an Italian restaurant in Monterey, my husband ordered a filet served on a Portobello mushroom with a berry reduction. Heavenly. Mid-way between the first bite and the second, we began playing “what 40
(Recipe and text excerpted from Crime Rib by Leslie Budewitz, to be published by Berkley Prime Crime, a division of Penguin Random House, July 2014)
if ”—the question that sparks every creative inquiry—what if you made it with huckleberries instead of blackberries? And a morel mushroom sauce? What if this and what if that? But while we were serious eaters, we weren’t serious cooks then. Back home, we experimented and created a very basic recipe for a Filet with Huckleberry-Morel Sauce. Tasty and popular. But a few years later, after a trip to France and the gift of a box of Julia Child DVDs, we set about teaching ourselves more about sauces. About reductions and deglazing and the wonder of shallots. Inspired, we turned from decent home cooks into good ones. Along the way, we revised this recipe. And every time we make it, we’re back in Monterey, savoring the memories and cooking up new ones. So when I started writing Crime Rib, the second book in my Food Lovers’ Village Mysteries, and realized that the murder would occur at the town’s annual steak grill-off, I knew the huckleberry morel tenderloin had to be at the heart of the mystery. Because what says “Montana” to
food lovers better than hucks, morels, and a great steak? My amateur sleuth, gourmet food market owner Erin Murphy, is determined to get Jewel Bay, Montana’s scrumptious local fare some national attention. And what better route to culinary celebrity than a spot on Food Preneurs, one of the hottest cooking shows on TV—especially when she learns that Drew Baker, the internationally renowned chef at the Jewel Inn, once cooked with the show’s host? Enticed by Erin and Drew, the show comes to town just in time for the annual food and art festival and a grilling competition between three of Jewel Bay’s hottest chefs. But Erin’s plans get scorched when one of the contending cooks is found dead. With all the drama going on behind the scenes, it’s hard to figure out who didn’t have a motive to off the saucy contestant. Now, to keep the town’s rep from crashing and burning on national television, Erin will have to grill some suspects to smoke out the killer… I hope you’ll take the trip with me.
Huckleberry-Morel Tenderloin —it would a been a contender!
For a large group, cook a whole tenderloin & slice to serve. For the sauce: 2 tablespoons butter 1 medium shallot, diced 1/3 cup morel mushrooms, cleaned and chopped (if morels aren’t available, use the stems from your Portobello mushrooms) 1 cup huckleberries or blueberries 2 tablespoons A-1 2 tablespoons soy sauce 1 teaspoon Worcestershire 1/4 cup red wine For the rest: 4 - 5 or 6" Portobello mushrooms, cleaned and stemmed Olive oil 4 - 6 oz filets or tenderloins Fresh thyme sprigs for garnish The sauce: Sauté the shallot in the butter until soft. Add the chopped mushrooms and sauté briefly. Add the remaining ingredients and cook until thickened and reduced by roughly half, about 10 minutes. (The sauce can sit while you steam the mushrooms and grill the filets.) Mushrooms and steaks: Grill your steaks to desired temperature. Meanwhile, brush or spray both sides of the Portobello caps with olive oil. Grill until tender, about 5 minutes a side. Plating: Place a mushroom cap, gills up, on the plate and top with steak. Spoon the berry sauce over the steak and mushroom, and garnish with a sprig of thyme. Serve with the rest of the red wine and enjoy! Serves 4.
"It takes a village to catch a killer." Leslie Budewitz writes the nationally-bestselling Food Lovers' Village Mysteries, set in fictional Jewel Bay, Montana. The first book, Death al Dente, won the 2013 Agatha Award for Best First Novel. Crime Rib will appear in July 2014, from Berkley Prime Crime, part of Penguin Random House. The light-hearted mysteries feature Erin Murphy, proprietor of The Merc, a market specializing in regional foods, located in her family's century-old former grocery. Erin's passion for pasta, retail, and huckleberry chocolates lead to an unexpected talent for solving murder. Leslie lives in Bigfork, Montana with her husband, Don Beans, a musician and doctor of natural medicine, and their Burmese cat, Ruff, an avid birdwatcher. Visit her at www.LeslieBudewitz.com or on Facebook as LeslieBudewitzAuthor
food}
wine
Gettin’ Saucy with your wine By Karen Sanderson, Brix Bottleshop
When it comes to pairing wine with food, we may have read all the magazines and heard about the perfect matches over and over again. But do we ever remember? Rarely! Here’s a trick. When it comes to grilling and making meals for your summer guests, try pairing wines with the sauces instead of the meats. How, you ask? Just remember these simple pointers:
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Herbs Dishes:
Dishes in pesto sauces or Mediterranean rubs are great matches with wines with herbal spice qualities. I.e.: Gruner Veltliners, or New Zealand Sauvignon Blancs. Many Albarinos fall into this delicious savory pairing as well.
Tart sauces or dressings: Choose zippy
wines to complement the acidity. Vihno Verdes and Torrentes are great picks. Salads with vinaigrettes go very well with pinot grigio and sauvignon blancs.
Rich Cream/Butter Sauces:
Chardonnays can stand up to the weight for creamy pastas, fatty fish, or fatty meats. Silky whites like viognier and rhone blends are great as well. If you want to zest up the sauce, then choose a soft but zippy contrast like a pinot grigio. For reds, try a pinot noir for contrast or a syrah/grenache blend to match weight.
Compliment: Match weight with weight, intensity to intensity of flavors, acid to acid, sweet to sweet. Examples: Pair a roasted chicken with lemon aoli sauce with a luscious viognier. Pair a spicy sauced beef rib with a spicy zinfandel. Contrast: Contrasting flavors is also desirable, such as having sweet with spicy or salty with sweet. For instance, pairing a creamy dill sauce with an herbal high acid gruner veltliner is a great match, as they will balance each other out. Champagne/Sparkling: It goes with anything. It just does. Salty foods are a nice match.
Spicy dishes:
Off-Dry Riesling and chenin blancs pairs with spicy dishes. The slight sweetness of many Rieslings, Gewürztraminers and Vouvrays helps tame heat. Zinfandel and reds with “jammy” notes pair
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wine
well, too. We had a spicy Thai dinner the other night and a light spritzy moscato was a fantastic compliment.
Earthy: Grilling with mushrooms or cooking with truffles/truffle oil? Pinot Noir is amazing with dishes with earthy flavors. Italian wines like Dolcetto and nebbiolos have a lighter weight as well that pair beautifully.
very well. Truth be told, my favorite beverage with Asian food is actually Crabbie’s Ginger Beer. It’s a little bit sweet and the ginger always brings out traditional Asian flavors.
Grilled Beef:
Super Tangy BBQ Sauce:
Cabernet Sauvignon. It’s famous for a reason! Cabs are an amazing match with juicy red meat. Some cabs (and cab blends) have a delicious pepper quality that will make a steak melt in your mouth.
Thick and Juicy BBQ Sauce:
My ultimate favorite wine for summer is Rosé. It’s one of the most versatile food wines and can be paired with anything from summer salads, grilled chicken, to smoked pork.
If it’s a Carolina style with high vinegar, try a Spanish Monastrell, rosé, or sangiovese.
(Think saucy Kansas style) Malbecs, shiraz, and rhone blends are great matches. They are bold enough to stand up to the weight and spice.
Asian Sauces: Riesling and gewürztraminers for light spicy foods are perfect matches. Teriyaki glazes go well with these wines
Whenever you have a question about a food pairing, we suggest asking your local retailer. Enjoy your summer! Karen Sanderson is the proprietor of Brix Bottleshop at 101 E Center St #102 in Kalispell. (406) 393-2202, www.brixbottleshop.com
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health}
skincare answers
Oil Cleansing + Sunshine and Acne By Erin Blair, Licensed Esthetician + Certified Health Coach
Q:
I’ve heard that washing your face with oils is really good. I have a friend who swears by it. Can you give me any more information? Is it a good way to cleanse? It seems like it wouldn’t really ‘clean’.
A:
I do like oil cleansing, if done correctly. By correctly, I mean choosing the right oils. A lot of the oil cleansers I see on the market contain comedogenic (pore clogging) oils that eventually will make matters much, much worse.
Is it my imagination, or does spending time in the sun help clear up my acne?
The wrong oils will backfire on you
In particular squalene, a natural skin oil, becomes highly comedogenic when it’s been oxidized by exposure to UV rays. This explains why, as you may have noticed, you’ll be temporarily clearer after a bout in the sun…but experience a backlash breakout a few weeks later.
Using oil to emulsify the skin’s natural oils can work quite well. The cleanser must be applied to dry skin with dry fingers, massaged in, and then removed with a warm wet cloth. Also, choosing the right oil can help replace linoleic acid, which acneic skin is deficient in. It can help soften sebum inside the pores, making for easier blackhead removal. Unfortunately, I see a lot of olive oil based products being touted for oil cleansing. This is a mistake. Olive oil is both comedogenic, and reduces barrier function. We’ve touched on coconut oil in recent articles, but it bears repeating that coconut is another that will flare acne. Flax, also known as linseed, is pore clogging. Also, oils high in oleic acid are going to be problematic.
I personally use a sunflower oil cleanser that’s made with non-gmo oil, which is critical, because genetically modified sunflower oil has been altered to become high in oleic acid. I have very oily skin, and this cleanser leaves my skin feeling clean, not stripped or greasy. Try it, and see how your skin does. I prefer to mix things up by alternating with an enzyme-type cleanser to gently exfoliate. 46
Q:
A:
It’s not your imagination, but it’s also not the best strategy. Sun exposure does cause drying and scaling, which speeds up sloughing of dead cells, which is similar to the effect of a chemical peel. There is also some evidence that increased vitamin D helps to clear the skin. However, besides the negative effects of radiation (cancer and aging), there is a lesser-known side effect of oxidized oils in the skin.
Please hold the Squalene
It’s worth mentioning that squalene can also be found as a moisturizing ingredient in skincare products. This should be avoided if you tend to suffer from acne breakouts, as it does clog pores. It’s also not responsibly sourced. When you read your cosmetic ingredients, notice the difference between squalene and squalane. Squalene is shark liver oil and squalane is plant-derived. Squalane is more expensive than squalene (about 30% more), therefore cosmetics
Since vitamin D (which is actually a hormone, not a vitamin) is critical, I recommend getting a little bit of sunshine on arms and legs. Protecting the breakoutprone areas with a non-comedogenic zinc and/or titanium dioxide broad spectrum sunblock will help prevent the breakouts resulting from oxidized oils.
companies prefer to use squalene, causing the near extinction of some species of sharks. About 3 million deep-sea sharks are caught every year to supply squalene to the cosmetics industry. Squalane is effective and non-comedogenic. When looking at your ingredients list, make sure you read squalane with two "A's", or skip it! Get your D
Since vitamin D (which is actually a hormone, not a vitamin) is critical, I recommend getting a little bit of sunshine on arms and legs. Protecting the breakout-prone areas with a noncomedogenic zinc and/or titanium dioxide broad spectrum sunblock will help prevent the breakouts resulting from oxidized oils.
And remember, just because a product claims to be noncomedogenic doesn’t mean it actually is! Working with a skincare professional who’s trained in managing acne can help you avoid the hype and misinformation on product labels.
Erin Blair, Licensed Esthetician and Certified Health Coach, is the owner of Skin Therapy Studio, a place for total skin wellness. She takes a ‘whole person’ approach to difficult skin concerns. Visit SkinTherapyStudio.com for more information, or to submit questions for Skincare Answers.
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health care answers
Answers
By Kassandra Patton, WHNP. Nurse practitioner at Kalispell OBGYN
A:
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Q:
When should my daughter come in for her first visit to the Gynecologist? What can she expect during that first visit?
Screening The American College of Obstetricians and Gynecologists recommends that a young woman’s first visit to the gynecologist occur sometime between the ages of 13 and 15 years, unless indicated sooner. This information may make any teenager who is reading this want to hide the magazine from her mother…but wait! Things have changed significantly in the last 10 to 15 years in regards to a young woman’s screening and wellness care in our offices. Gone are the days when a teenager is required to have a full female exam just for setting foot in a gynecologist’s office! The latest recommendation is that there is no need for a pelvic exam on a woman under the age of 21 who is not having symptoms consistent with genital tract disease or dysfunction, even if she is sexually active. A Pap smear is also not required on any woman under the age of 21 regardless of sexual activity.
The biggest concern that I hear from mothers when this new information is shared is: “But how else are we going to find out if she has a sexually transmitted disease?” The good news is that we will most likely be able to screen a sexually active woman for disease by using a urine specimen obtained by the patient in complete privacy during her visit.
of the room. This allows for questions the patient might feel too embarrassed to ask with an audience. Counseling may also be done at this time regarding safe sex, substance abuse and healthy lifestyle.
A careful medical history is obtained, as well as detailed information about her periods and any other concerns. I prefer to have a parent or guardian present during this portion of the visit as many teenagers do not have knowledge of their family histories. When it comes to asking more personal questions, such as questions about sexual activity and any private questions the patient might have, I will offer to have the parent or guardian step out
Sexual Activity
So, what exactly happens at a screening or wellness visit for my daughter?
After we have taken a complete history, a brief physical exam is often performed. For patients younger than 18, this physical exam is not much different from the exam that has been performed at her pediatrician or family practitioner’s office in the past. If she is older than 18, breast self-examination may be taught and a breast exam may be performed as well. Ideally, a teenager will be seen in our office prior to having sex for the first time. It’s a good rule of thumb to bring your daughter to the gynecologist if she has a steady boyfriend or if she confides in you that she is considering “taking things to the next level.” It is also good to start her on birth control prior to becoming sexually active as some methods take up to
health}
"The latest recommendation is that there is no need for a pelvic exam on a woman under the age of 21 who is not having symptoms consistent with genital tract disease or dysfunction, even if she is sexually active. A Pap smear is also not required on any woman under the age of 21 regardless of sexual activity."
one month before they are fully effective. Many teenagers are afraid to report that they are having sex because they do not want to have an exam. This is concerning as it is important for her not to be afraid to come to our office for evaluation. A pelvic exam is rarely needed. A careful history and lots of counseling will be the focus of this visit. A urine sample may be taken for STI (sexually transmitted infection) testing.
Gynecological concerns Period Problems If your daughter’s periods are heavy or painful enough that they interfere with her schoolwork, sports or job, further evaluation is needed. She should also be seen if she has experienced very irregular periods or periods that don’t come for 3 months or more, or if her periods have not yet stared by age 15 despite other signs of puberty (such as breast development). Yeast infection/vaginal irritation If your daughter has concerns about vaginal discharge, odor, itching, or burning, she may have an infection that needs attention. This is especially common in the summer months as
Questions & Answers
prolonged exposure to wet bathing suits or clothes damp from sweat can make ideal conditions for growth of a yeast infection.
Other concerns Any other concerns that either you or your daughter have about her gynecological health can be addressed with a visit to a gynecological practitioner. Your daughter may no longer get a sucker or sticker when she leaves the doctor’s office, but what you will both get as a reward is peace of mind that her health can be carefully maintained without excess fear of her first visit to the gynecologist. Kassandra Patton, WHNP:
Nurse practitioner at Kalispell OBGYN
Kassandra Patton, WHNP joined Kalispell OB/GYN in March of 2013, moving to Montana from Illinois with extensive experience as a women’s health nurse practitioner. Prior to becoming a nurse practitioner, she worked for 10 years as a labor & delivery nurse. Kasey has a strong interest in teenage wellness exams, reproductive health and contraception management. She and her husband, Jeremy, have 2 children, 3 dogs and 2 cats. They love the outdoors and moved to Montana looking to enjoy a better lifestyle in our beautiful Big Sky Country.
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health}Dental Anxiety
Dental Anxiety Dental Phobes, Dental Weirdos... and all of us in between
by Dr. John F. Miller DDS
Welcome back to summer folks, isn’t it marvelous? Now, I’m writing this during some pretty fantastic late-May weather and hopefully June (when 406 Women hits the streets) can follow suit and validate my current enthusiasm. Warm sunshine is like CPR to my powder-withdrawn soul and I have a feeling this summer is going to be one for the books. Join me out there and share your healthy Montana smile with me. Disclaimer: The following references to dental treatment do not include routine teeth cleanings, because those are spectacular! As a dentist I know that receiving a dental procedure is no picnic. Somewhere in the future I imagine a young man coming to my house to take Nayvee, my daughter, to the Prom. Let’s call him Fred. “Now Fred,” I’ll say, “I’m a dentist and I’m curious about your approach towards oral health.” Fred will respond, “Well geez Mister
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Miller I love going to the dentist.” At which point I tell Fred I’m concerned about his taking my daughter out that evening because based on his statement he is one of two things: a liar or a weirdo. Now there are those outlying individuals who truly love dentistry and I mean no offense when I say, “that’s a little odd.” The majority of us, a statistician would label us “the Norm”, don’t mind dentistry but would just rather not. If the dictionary represented a list of things we would like to do Dentistry would start with a Z. Lastly, we have individuals with a real fear of anything relating to dentistry. I cannot call these folks outliers because they represent a statistically significant portion of the population. I invite everyone to continue reading, but the remainder of this article is aimed at this latter group. A hot topic on a national level currently in dentistry is the topic of Access to Care. In other words, we are engaged
in the exploration of treatment barriers that are preventing people from receiving the care they need. One of these recognized barriers is Dental Anxiety/ Fear affecting an estimated 10 to 20% of the population. I really want the reader to think about what I’m going to say next: “It will never hurt or cost less that it does right now, and it will never be easier for your Dentist to fix than it is right now.”
that visiting the dentist is negative in any way. A bad dental experience can echo through generations. A grandparent’s unpleasant dental visit in the 1940’s can be the cause of young Bella’s dental fear in 2014. Dentistry, like any other industry, has come a long way. Thanks to the many advances in dentistry made over the years, all of today's dental procedures should be pain-free.
What causes Dental Anxiety?
Another common cause of dental anxiety is the feeling of helplessness and loss of control during a dental procedure. It's common for people to feel these emotions considering the situation, sitting in a dental chair with your mouth wide open, unable to see what's going on. If you suffer from this type of anxiety you need to actively participate in a discussion with their dentist about your treatment. Ask your dentist to explain what's happening at every stage of the procedure. This way you can mentally prepare for what's to come. Another helpful strategy is to establish
Fear of pain. To keep things brief, I’ll just say that unpleasant dental visits are the main contributing factor for this type of dental anxiety. The actual patient can make these visits themselves, or it is also very common for a young patient to have dental fear because of experiences shared with them by a relative or friend. Because of this we encourage all parents to never mention the word S-H-O-T or N-E-E-D-LE, and to never convey to their child
health}Dental Anxiety
Now there are those outlying individuals who truly love dentistry and I mean no offense when I say, “that’s a little odd.” The majority of us, a statistician would label us “the Norm”, don’t mind dentistry but would just rather not.
a signal, such as raising your hand when you want the dentist to pause treatment. Using this signal whenever you are uncomfortable, need to rinse your mouth, or simply need to catch your breath can restore that sense of control needed to ease your dental concerns. What Are the Options? Ultimately, the first step to coping with dental anxiety is to discuss your fears with your dentist. Once your dentist knows what your fears are, he or she will be better able to work with you to determine the best ways to make you less anxious and more comfortable. If your dentist doesn't take your fears seriously, it’s time to find another dentist. Upon discussing your concerns with your dentist, he or she might consider a therapeutic pharmaceutical to lessen your resistance to treatment. Most of us are well aware of the use of Nitrous Oxide, or laughing gas, in dentistry. This works great for young patients, or those adults with mild to moderate anxiety. A more contemporary approach to treating patients with mild to moderate anxiety is the use of anti-anxiety medications such as benzodiazepines taken orally prior to treatment. These medications require more advanced monitoring of the patient but are considered very safe when the appropriate steps are taken. For patients with severe dental anxiety, deep IV sedation and general anesthesia are available. This has been a common practice in the removal of wisdom teeth for years, but its use is becoming more and more common during more routine or lengthy dental procedures. Imagine sleeping through your dental procedures. As I mentioned earlier, all of these options can be discussed in more detail with your Dentist. Conclusion: As any returning reader knows, I’m obsessed with healthy Montana smiles. Especially the smiles of children. My mission in life is to brighten our lives here in MT by creating more healthy smiles. I’m trying to create a future of “Weirdos” who love going to their dentist. This can be accomplished by having great dental experiences as children. Parents, I’ll need your help at home and I thank you. Please have a great Montana Summer!
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Volunteers
Volunteers What would the hospital do without them?
By Nancy Kimball Photo by Molly Claridge Volunteers are the heart of Kalispell Regional Medical Center – the cadre of caring people who tend to the hearts of others. If you’ve been a patient or visitor there, you know the emotions that can tie you up in knots. If only you could walk in and have someone reach out a hand, share an understanding smile, help you find where it is you need to go – if only you were greeted like family, you could relax a bit. A dedicated family of volunteers makes that happen daily at Kalispell Regional Medical Center. More than 150 compassionate souls from 21 to 91 years of age join together as the KRMC volunteers, collectively giving 31,000 hours last year simply because they like to help people. The answer, “I want to give back,” pops up when asked about their motivation for volunteering. “They give us an incredible amount of volunteer time – and the time they give us is totally from the heart,” Chief Operating Officer Deb Wilson said. “With each volunteer position, they bring that caring nature.” In the Kalispell Regional Healthcare system where every caregiver already is going fullbore on patient care, KRMC volunteers fill in the gaps that otherwise may remain open.
“When people come to the hospital they have the care of a person sitting with them in the waiting room, greeting them at each service, bringing coffee when they’ve had a long wait, bringing them a warm blanket,” Jan Leland said. She and Sheri Miletich job-share the position of volunteer director, enjoying an interwoven relationship that only strengthens with time as each contributes her unique skills. 52
“Jan and Sheri created the gold standard, not only reflected in the number of volunteer ser-
vices, gift shop revenue and yearly increase in volunteer hours, but in their commitment to their volunteer staff,” Executive Director of Community Relations Jim Oliverson said. “They sincerely care for those who become ill, and their overall good cheer and consistency in leadership has reinforced that standard. I feel privileged to work with them.” It takes more than 100 volunteers each week to staff the 23 services they support throughout the hospital. Their key services are running the hospital gift shop, helping people at the patient admitting entry point, greeting visitors and staffing the information desk in the KRMC lobby and The HealthCenter, carrying mail and messages within the hospital, and acting as liaisons between families and doctors in the surgery and intensive care unit waiting rooms.
But their relationships with the hospital tally up to more than just filling in the gaps. “When we’re looking for a volunteer, it has to be a win-win,” Sheri said. “It has to be a place where we need them and where they are comfortable.” Remarkable diversity in professional backgrounds contributes a real strength. The volunteers comprise marketing executives for national firms, teachers and nurses; seven are current or former employees of the hospital, 39 are men and a dozen are couples who both volunteer. Each one offers unique talents but carries a common ideal of service.
Margaret Swindall, the 2013 Volunteer of the Year, embodies that ideal. Over the past 24 years, she has volunteered more than 3,400 hours and always is willing to fill in when Jan and Sheri call for help. Her dedication to the volunteer program is rock solid, shown by the high-quality work she puts into her posts throughout the hospital. The volunteers’ flagship program, not only among the hospital staff but also in the wider
community, is a haven among the hospital departments – Simply Yours Kalispell Regional Medical Center Gift Shop.
“We really are seeing people who are coming into the hospital more and more just to shop, even if they don’t have someone here,” Sheri said. “If you’re looking for that unique gift, look here first.” Clued-in shoppers know why. When they go to market to restock the shop once a year, Sheri and Jan are true to the shop’s name. First, they simply stay on trend. “We look for something new, something that will draw people, what people will see nationally and want,” Jan said. “They’ll get it here first of anywhere in the valley.” And they know the shop is yours.
“It’s yours as an employee, a physician, a volunteer, as a patient and as a family member,” Jan added. “And it’s yours as a community member. We’re proud, too, to be the only shop in the Flathead where you can find See’s Candies.” They take that community part seriously. Volunteer Board members voted to provide $200,000 toward a children’s area in the waiting room of KRMC’s future emergency room. Every penny of profit from the gift shop through the end of 2015 will go toward that commitment.
“The emergency department benefits the whole community. There are very few people who won’t use it at some time,” Sheri said. “We see the need.” This commitment goes to the heart of why the program continues to thrive – KRMC volunteers are serving a very real need for a very close community. If you have a heart to be one of these generous volunteers, please call Jan and Sheri at (406) 752-1781 or email them at jan-sheri@krmc.org.
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FCHC
Family Medicine Residency of Western Montana great news for our “healthy” future!
“The Family Medicine Residency of Western Montana program exists to provide superior, comprehensive education in Family Medicine. We are committed to developing family physicians who are compassionate, clinically competent, and motivated to serve patients and communities in the rural and underserved areas of Montana.” This is the Mission Statement for the Family Medicine Residency of Western Montana. The mission of the program rings true when we look at the serious concerns the state of Montana faces. Unfortunately, Montana ranks 50th of all states in its number of graduate medical education slots compared to its total population. Of Montana’s 56 counties, 54 are federally designated as primary-care physician shortage areas. 11 counties have no physicians at all. As baby boomers retire and begin to need more health care, baby boomer doctors are retiring as well. Nearly 40 percent of American doctors are 55 or older, according to the Association of American Medical Colleges. In Montana the average age of Primary Care Physicians is approaching 60 years old and approximately 22 primary care physicians will retire each year. New doctors tend to settle and practice in the places where they had their residencies. The state’s only other residency program, the Montana Family Medicine Residency in Billings, carries 24 students at a time, with eight in each of three classes. Approximately 70 percent of the graduates from the Billings Program stay and practice in Montana.
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After finishing four years of college, aspiring physicians in the United States go to medical school for four years and graduate with Doctor of Medicine or Doctor of Osteopathic
Medicine degrees. After that, to be licensed to practice and board-certified in Family Medicine, they need to complete three years of a residency program designed to ensure they become competent to practice medicine. The Family Medicine Residency of Western Montana is training 10 residents per year for three years. The first year all 10 residents with begin their training in Missoula. In the second year, three of those 10 residents will move to Kalispell to continue their training through their third year. They will be caring for and seeing patients in a clinic setting at the Flathead Community Health Center, and doing rotations at Kalispell Regional Medical Center. Both Facilities are extremely excited to be participating in the training of physicians that we view as the future of medicine in Montana. The residents will also be doing rotations in rural sites throughout Montana. The first group of three residents is set to start in Kalispell this July. Kevin Kropp, Scot Swanson, and TJ Sherry are all Montana natives and look forward for the opportunities that Kalispell has to offer them. Dr. Ned Vasquez M.D. is the Family Medicine Residency of Western Montana’s Program Director and has been involved with the creation of the residency program from its infancy. In October 2012, the program was accredited by the Accrediting Commission on Graduate Medical Education and just recently also received its accreditation by the American Osteopathic Association for graduates with D.O. degrees. In the first year the program had 110 applicants and filled its 10 spots on the first day of the “Match.” This year the program had over 500 applicants total and over 400 of which applied for the Kalispell site. Again matching all 10 spots during the “Match,” and bringing very strong applicants
to the program, many of which are Montana natives or have strong ties to the state.
The Program couldn’t exist if it wasn’t for a huge networking of physicians, not only faculty but community physicians from all specialties that are engaged in the education of the residents. This now consists of over 50 Missoula doctors and 30 doctors in Kalispell. Dr. Justin Buls M.D., the Kalispell Site Director who is currently working at the Flathead Community Health Center, stated, “I am honored to be a part of this program and grateful for the opportunity to help shape the future physicians that will be providing quality care across Montana.” Justin is a Native of Kalispell.
The Flathead Community Health Center is undergoing remodeling plans to not only accommodate the residents, but also to ensure it is giving quality and compassionate health care to the entire family from birth to death and everything in between including prenatal care and well-child visits. They openly accept patients from all walks of life and use the Patient Centered Medical Home model to place importance back on the right aspect of patient care, the patient and his/her family. The program feels the residents will be a refreshing and enjoyable experience for the patients of the Flathead Valley. They provide accessibility for patients at a higher level and the continuous education will keep the medical community at the cutting edge.
Flathead Community Health Center 1035 1st Avenue West Kalispell, MT 59901 406-751-8113 www.flatheadhealth.org
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parents
CaregiverCentered
Approach to Caring for Your Parents and Others By Linda Hitchcock, MD North Valley Geriatric Specialty Services
As a child, many of us dream of being superheroes swooping in to save the day with nothing being out of our reach or incapable of accomplishment. As we age, our responsibilities grow with our careers, marriage, children, activities and then our aging parents. We want to be able to do it all and care for everyone, and others expect this from us too. But in effect, we spread ourselves so thin that we can break at any moment. This is commonly called caretaker burnout. You’re not alone. Millions of people around the world go through the stages of burnout. Having an unexpected or progressive illness or disease affect your parent has many challenges. Just changing your role from the person you are to a caregiver is a huge change. For some, just the role reversal from being your parents’ child to their caregiver can be extremely overwhelming. Now you’re making decisions for the ones who had such an influence on your choices for a majority of your life. When you were a teenager, it was no trouble doing what was necessary for the apron strings to release. Forty-percent of caregivers are themselves older than 50. As a 50- or 60-year-old, there really isn’t much pleasure in going against your elderly parents’ wishes, even if you’re doing what’s best for them. And also keep in mind, that more than a half-million seniors older than 65 are primary caregivers for grandchildren, so caregivers are often seniors themselves. Now add in the enormous expectations on yourself and those imposed by others; financial constraints; the availability of resources which may include the absence of extended family support; and managing the spiral effect of what’s happening at lightning speed. Couple this with what you’re children require from you, the demands from work, and promises made to your spouse. You have a recipe for disaster. This social norm doesn’t happen overnight, nor does it have to happen at all. Let’s start by identifying some signs of caretaker burnout and then we’ll focus on solutions to improve the outcome for caregivers.
municating with the people you love the A support group or therapist can also most? Are you spending time with people provide additional resources to help you through the more challenging times. you aren’t taking care of?
2. Use respite care services. Take an hour or two a few times a week to go back to what’s normal to you by using these temporary care services. Or, take a vacation by using this service a week or two at a time. It’s temporary for your parent, but long-term for your mental state. In the Flathead, most assisted living and skilled nursing facilities will offer this service. Visit 3. How is your mood? Are you showing and see. It’s also a good way to “test” signs of depression with feelings of hope- environments to see if they work for more lessness, irritability, sadness and/or want- permanent changes. ing to hurt yourself? Have your sleep pat3. Be realistic. Educate yourself about the terns changed? How is your appetite? illness and set manageable goals. Know 4. Are you exhausted? Whether physically, what to expect if your parent has a proemotionally or spiritually what is the state gressive disease. Know your limits and develop tools for coping, including finding of your energy and strength? the support you need. 5. How is your health? It’s common for those exhibiting the above signs to have 4. Your feelings are your feelings. There is a weakened immune system. How often nothing to be ashamed of for feeling anhave you been getting sick this year? Is ger or frustration. This doesn’t make you a there a cold you just can’t kick? Has a bad person or caregiver. serious medical issue affected you? 5. Get to know your resources. The United Thinking about taking any time for yourself when Way Answer Book is a great guide to the you’re immersed in a caretaker role could feel just resources in the Flathead Valley. WebMD as overwhelming as the job(s) you’re already doing. and Mayo Clinic also provide great inRealistically, where do you find the time for yourself formation on nearly any disease or illness when it’s all used up on others? The answer is that known to man. 2. Do you participate in activities that you once enjoyed? When was the last time you went to see a movie, concert, play? Have you been out on a date with your significant other? Have you read a book that has nothing to do with a loved one’s illness or work-related? Are you exercising through play or a gym?
you have to! Remember the saying, “if you don’t care for yourself, you’re no good for those you’re caring for.” Here are some tools to consider to prevent or reverse caretaker burnout.
1. Talk about what’s going on! Find a friend, family member, caregiver support 1. Are you withdrawing from friends, fam- group and/or therapist to talk about your ily and other loved ones? This is easier to emotional state, experiences, challenges, spot when it’s not you, but go back the burdens and stress. Expressing yourself last six months and consider if your rela- to others can reduce your feelings of tionships have changed. Are you com- loneliness, anger, sadness and more. 56
6. Know the goals. Ask your parents what their goals are and help them achieve them if you can. Recognize your own goals and accept them if you can.
In closing, I must reiterate that you’re not alone. Try to share your burdens with other loved ones so the little you do harbor becomes a blessing of time with your elderly parents.
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fitness
PIL ATES
for prevention and rehabilitation By Delia Buckmaster Photos by Scott Wilson Photography
When planning my workouts for the week, I rarely think about injuries. My goals are to complete a variety of workouts that include, in no particular order, cardio, toning, butt, cardio, stretching, butt, abs, abs, arms and butt. Recently, I’ve fallen prey to not having time (or desire) to stretch. There was a time when it didn’t matter. I was young, had plenty of time for my Pilates routine, and frankly thought I was immune to becoming, as we call it in the Pilates world, “The injury and special populations group.” The body has an interesting way of letting you know that it has had enough. Ignore the signs and ibuprofen will accompany your daily vitamins. It’s important to be the active person who thinks prevention before recuperation. The fast pace of today's lifestyle means we are placing extra pressure on our minds and our bodies. With such a hectic pace, no wonder rehabilitation programs have become so popular. We don’t want our bodies stopping us from enjoying life, regardless of the severity of the injury. Research has shown that exercise is one of the most important factors in helping prolong life and body function. Consequently, we are constantly looking for the best methods of exercise, which will prevent and fix injuries.
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the only cause. We live in an era of computers and sedentary jobs; we sit in front a computer sometimes ten plus hours. Our bodies will start to tense, which results in tight muscles. I have experienced this over the years working with clients who suffered from injuries due to lack of mobility and flexibility.
ance and range of motion. Unlike other hardcore strength-training regimens that focus more on muscle mass, Pilates focuses on re-balancing your muscles around the joints, improving your alignment and flexibility. Core strengthening is an integral component of any injury prevention, rehabilitation or sports performance program. A strong core provides a dynamic link between the upper and lower body, alleviating excess stress on the peripheral joints. In athletes, core strength contributes to enhanced performance by providing a solid foundation from which the upper and lower extremities can generate force for running, throwing, rowing and jumping
Why Pilates? In the world of working out, Pilates and Pilatesbased fitness is high fashion. It seems you can’t flip through a magazine or turn on the television without coming across someone famous that credits Pilates exercises for his or her sleek physique. Once the best-kept secret of the dance community, Pilates has been discovered and embraced by singers, models, athletes and actors. But what exactly is Pilates and does it rePilates was originally developed to help deal ally work? With Time We Become Less Flexible with injuries. Not only did it focus on developing Playing sports puts constant strain on the body, especially on the joints. The results are injuries Pilates is a form of overall strength and condi- strength, it did so with the optimal functioning if not properly followed up with some type of tioning used in the development of strong core of the body in mind. Pilates focuses on muscle exercise to promote flexibility. But sports aren’t muscles, which also focuses on breathing, bal- isolation, with exercises that are used to target
Best Foods For Injury Recovery
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When you're hurt, these fat-fighting foods can do more than just help keep you lean. They'll also give your body the nutrients it needs to get on the mend quickly.
fitness
PULLED HAMSTRING
Pilates is a form of overall strength and conditioning used in the development of strong core muscles, which also focuses on breathing, balance and range of motion. Unlike other hardcore strength-training regimens that focus more on muscle mass, Pilates focuses on re-balancing your muscles around the joints, improving your alignment and flexibility.
YOU NEED: Protein and potassium for muscle repair; plus anthocyanins (plant compounds) and omega-3 fats to reduce inflammation.
EAT: Plain or vanilla yogurt topped with blueberries, grilled salmon over wild rice, or 1-2 cups cooked broccoli.
BRUISE
YOU NEED: Vitamin C to shore up blood vessels; vitamin K for blood clotting; plus oleocanthal, a natural substance in olive oil that mimics over-the-counter anti-inflammatory medications. EAT: Raw spinach with sliced strawberries. Toss with extra-virgin olive oil and balsamic vinegar, and top off the salad with sunflower seeds or pine nuts.
WOUND
the weaker muscles affected by the imbalances in your body. This means that the exercises you perform in Pilates strengthen parts of you that have been neglected via your normal exercise routine and lifestyle. There are several categories of Pilates: the version practiced by the mass population in studios that maintain the essence of Joseph Pilates’ work; Pilates based fitness classes found in many gyms; and a growing movement among allied health professionals (especially physical therapists), called Rehabilitation Pilates. All categories of Pilates can be effective in injury prevention, especially when taught by instructors and teachers with proper knowledge of the work.
Pilates Mat Exercises for Stretching and Stability
Stability Exercises: Pilates is famous for taking advantage of the core strengthening potential of an unstable surface. As a person tries to maintain balance while working with an unstable surface, all of the deep muscles of the back and abdomen are recruited to help maintain balance. Pilates instructors are inventing many ways to enhance mat exercises
and mimic equipment exercises with foam rollers. Some you might try are exercises like a plank or push-up done with your hands on the foam roller instead of the floor.
Stretch Support: One of the nice things about using a foam roller as a support for stretching is that you have a curved surface to work on. But you are not far off the ground and the chances of tipping off are slim (unlike exercise balls), so you can really relax into your stretch. You can find many creative ways to work a stretch off the foam roller. For example: Sit with your leg straight and the roller under the calf (don't lock your knees). Leaning forward over your leg will give you a nice extra stretch.
Massage Tool: Roll your muscles on the foam roller and be prepared to moan. That means you actually put your body weight on the roller and gently rock and roll. The foam roller not only stretches muscles and tendons, but it also breaks down soft tissue and scar tissue. By using your own body weight and a foam roller, you can perform a self-massage or myofascial release, break up trigger points and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
YOU NEED: Protein to produce skin cells; vitamin C and zinc for collagen protection; iron to oxygenate blood; plus whole grains to calm inflamed tissue.
EAT: A burger made from 95 percent lean beef (leaner meat has more protein and iron) on a whole grain bun, plus kiwi for dessert.
MUSCLE CRAMP
YOU NEED: Fluid; plus electrolytes such as sodium, potassium, and chloride to maintain balance in your muscles.
EAT: Lots of melon. Try a quick salad mixed with one cup of chopped cantaloupe and one cup of chopped watermelon.
SHIN SPLINTS
YOU NEED: Bromelain (from pineapple), anthocyanins, and omega-3 fats to fight inflammation.
EAT: A tuna sandwich on whole wheat, a bowl of cherries, and 8 ounces of pineapple juice. 61
wellness}
on the inside
Written by CrisMarie Campbell
Confessions of a Chameleon Going from Pretty on the Outside, to Alive and Vibrant on the Inside
What is a Chameleon? Chameleons are beautiful lizards that change their coloring to blend into any environment for safety. However, in this article, I am referring to the human chameleon who blends into the environment for safety.
I work with so many professional women who are chameleons. They think their key to success is pleasing others, blending into the environment to gain the approval of people they consider important. Unfortunately, these smart professional women get so focused on maintaining a connection to others that they lose the connection to themselves and then start to wonder, “Who am I?” This is what I hear my professional chameleon clients complain about:
I’m doing everything “right,” but I feel empty and I think, “What about me?!” I’m working so hard to please everyone else, but my relationships still feel unsatisfying. I don’t say what I really want to say because it would be “too dangerous.” I keep having chronic physical issues that won’t go away, no matter how hard I try.
I can relate. I am a consummate chameleon. Just like those pretty lizards, I look good from the outside and stay safe. Really. I’m an Olympic athlete. I was a Boeing 777 flight test engineer who worked with tough, macho, male engineers. I have a MBA and was a manager at a top-five consulting firm. The lizards and I, we look good and stay safe.
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Growing up, I was intimidated by the big, angry person in my house. So I decided, “You know, it’s just safer if I do and become what he wants me to.” So that’s what I did, over and over and over
again. I got so stuck in that mode that until way into adulthood I could become whatever you (the person I made important) needed me to be. While that looked good on the outside and kept me safe, on the inside I was scared and desperate to belong and to have you like and approve of me. So much so that I would sacrifice what I wanted, just to please you. That is, until a few years ago.
What happened? When I was struggling with making some decisions in my life, I started working with a life coach. She asked me to check in with my body to see how I felt about each option regarding my decisions. I dutifully tried it, but was confused. I couldn’t tell how I was feeling! I realized that I’d become habitually disconnected from my body and my emotions. This, by the way, was what made it possible for me to tolerate, and even thrive, in situations that were so “not me.” Really? Eighty male, macho engineers? Please. I was so focused on creating harmony through my outsides that, after a while, I stopped knowing what I felt or wanted about a topic – especially if it involved other people. This disconnection from my body and emotions, I believe, also started to manifest as physical symptoms, such as a chronic back injury, digestive issues, allergies, and skin problems. I see this same thing going on with clients I work with. But, hey, there’s hope!
My coach told me – and I’m here to tell you – that the key is to connect back with what you’ve disconnected from: your body, your emotions, and your wants, and use them as your guide. Sounds crazy, right? But it works. I know, because I had to learn to do it myself! So, let’s get started.
One: Get Grounded in Your Body I never knew what people meant when they said to get grounded. What I’ve learned is that it means taking time to slow down and turn inward, to remove distractions and connect to yourself, internally, inside this body we’re often mad at or disappointed in because it isn’t operating right or looking good enough. -Continued on pg: 63 HOW TO GROUND IN YOUR BODY
To do this best, remove distractions, close your eyes, and slow down. Become aware of the outside of your body – for example, your feet on the floor. You can rub your feet against the rug/floor to get a tactile sense of the bottom of your feet. Feel your behind in the chair and your back resting against the chair. See if you can sink into the chair’s support beneath you. Take some breaths. Turn your attention inward to the whole inner area of you – your throat, chest, stomach, and belly. Take time to arrive inside yourself. Now give yourself an inner invitation, such as, “What wants my attention right now?” See if you notice any sensations, emotions, or images. You’ll likely find thoughts floating around, like maybe “This is so stupid. Why am I wasting my time here? I have work to do!” Turn toward what ever comes up with interested curiosity.
You don’t have to do this process for very long. I find that making it a daily practice and doing it a few times a day helps me “catch up” with myself.
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on the inside
Second, Become a Scientist and Track What You Feel Rather than staying on autopilot during your day, notice how your body responds as you change environments. Track yourself like a scientist. Is your energy open and flowing or constricted and tight? Do you want to turn away and leave or lean in and listen? Do you feel like your cup is brimming over with too much stimuli? Are you feeling depressed or lethargic, not wanting to get out of bed?
As you notice your energy, begin to notice what you’re thinking. Most chameleons I work with tend to get stuck in the belief that “I don’t have a choice.” We tend to think, “I have to go to the meeting/make his dinner/pick up the kids,” when we don’t want to do it at all. Doing things we don’t want to do brings our energy to a screeching halt.
While we do have responsibilities, we often put limits on how those responsibilities can be met. Sure, we all have to pay our taxes, but we still have a choice as to when! Have you ever heard of filing an extension? I’m just sayin’…
Third: Dare to Speak Up This is probably one of the trickiest aspects for master chameleons. We’re so used to blending into the environment that we truly believe we can’t disagree or say no. It seems easy for other people, but, for us, it seems impossible, too dangerous, terrifying. We feel compelled to go along, telling ourselves that we must. Well, ladies (and gents), I tell you that it is possible to speak up. In fact, once you start connecting more with your body, your emotions, and your wants, you’re going to want to speak up and stay aligned with yourself versus sacrificing yourself only to get along – because if you don’t speak up, you’ll just go numb again. CrisMarie Campbell
So, I suggest making friends with that scary two-letter word: N-O. I know, it sounds so threatening, but you can practice trying it out in low-stress environments. Try saying: “No, thank you.” “No, that’s not a fit for me.” “No, I disagree.” “No, I want to do something else.”
Once you own that word, your life will begin to shift. Clients I’ve worked with who regularly ground in their body, track what they feel, and dare to speak up begin to feel alive again.
Yes, your life might go a bit bumpy in the beginning. You’re finally showing up about what you really feel, think, and want, which is different from what you’ve been doing. People will be surprised, and yes, resistant, because you’ve trained them to expect something else. In Summary When you shift and make connecting with your own body, emotions, and wants more important, your life will change. You’ll feel more alive.
My professional chameleons have shifted their relationships – by leaving a relationship that isn’t working or by having more fun together. They’ve shifted their work – by working with more passion and aliveness or by starting their own company. They’ve experienced improved health. One woman’s decadelong chronic illness all but disappeared nine months into this process. Every person will go through their own process, but I guarantee that if you take the time to connect to your body, emotions, and wants, to track your body and your emotions, and to dare to speak up, you’re going to feel more alive and aligned with yourself. That may mean that you’re sometimes more misaligned with your environment, but, heck, whose life are you living anyway?
CrisMarie Campbell specializes in working with “chameleons” who are wanting to land in their own shoes. You can learn more about her and her Take Back Your Life Coaching at both www.thriveinc.com and www.inspireplaycreate.com.
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fashion} Courtney Ferda
114
° west
Did you know that a 1-hour workout takes up just 4% of your day? It’s amazing how such a small chunk of your time can take so much energy and thought. If you are anything like me working out may not be your first choice of activity, which is why I love summer and all the options it gives us to be active. From Pilates, to hiking the mountain, paddle boarding to trail running, there is never a dull moment or a lack of opportunity to get out. But if working out is just 4% of your day, how are you supposed to dress for other 96?
By Courtney Ferda - www.114-west.com Photos by Noah Couser Photography
Look for tanks that are comfortable and have some fun detail. Megan and I both chose tops that have unique straps in the back. I love the crisscrossing and Megan added an awesome sports bra that added detail to the back of hers. You could be out running errands and you would still look awesome yet being completely comfortable.
Shoes are a tough choice for summer. You need a bit more support for getting out in Montana yet you want them to be cute and comfortable (right ladies?). I chose a pair of Keen water shoes for this shoot that are light and so totally comfortable. They fit like a glove and they come in some great color options. You could use these shoes paddle boarding like we did or even hiking the mountain. Megan wore a classic pair of Chaco’s. They are such a great choice of a sandal and if you have any This month I partnered with Noah Couser Photography, Paddlefish problems with your feet or knees, they are so comfortable and are great Sports, and The Toggery in Whitefish to share with you some awesome for your arch support. options for workout clothes. Make sure this summer you check out Paddlefish Sports and rent a padA skort like Megan is wearing is a perfect option for a summer workout. dleboard with a girlfriend! I love spending summer nights paddle boardWhen we were trying on clothes I put this skirt on and was so impressed ing then having a glass of wine with friends. We have some amazing with how comfortable it was and how you can literally do any activity in options for lake and river access in our area and if you have never done it. Then throw a jacket over your tank and you are ready for a coffee date it don’t be afraid to try! It is way easier than you think! Invest in yourself or even a quick salon run. It is so nice to have a few options like this run- and the people around you by using that 4% of your day to workout and ning skirt for the days that working out is crammed in between so many enjoy the company of other women! other activities. This month I wanted to share with you all a few options for summer workout clothes that you can wear to the beach to paddleboard with your friends and then to coffee or even the brewery after! Workout gear has changed so much in the past few years and there are so many awesome options that don’t leave you feeling frumpy and gross after a workout!
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xoxo Court
fashion} Courtney Ferda
Special Thanks to:
Noah Couser Photography (406) 360-8453 www.noahcouserphotography.com
The Toggery – Whitefish & Kalispell (406) 862-2271 & 406.755.1500 www.toggerymontana.com
Paddlefish Sports 406-260-7733 www.paddlefish-sports.com
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406 family}
vacation
The Road Trip by Gretchen Knuffke
Like all great travelers, I have seen more than I remember, and remember more than I have seen. -Benjamin Disraeli
There is nothing like a vacation to bring the family closer together. With the long awaited arrival of summer, we can now start planning the most memorable of summer vacations-the road trip. The road trip is a cost effective way to travel, see the country, and enjoy your family while making memories, they may not always be perfect, but they are always memorable!
Because we have moved every three years, we have had the opportunity to visit all parts of the country. We have tried to take advantage of every place we have lived by seeing all the sights that are unique to that area. Our older kids have been to 38 states, Canada, and Mexico, mostly by car. So, they have seen this beautiful country we live in and all of its different climates, topography, cultures and people, but they have also had A LOT of family time. There is no better way for kids and parents to spend time together, than sealed into a car for 8 hours a day! You really get to know someone!
Some of our best memories have come from our road trips. We were once driving through North Carolina when a giant, black widow spider emerged from one of the bags and crawled under the baby’s car seat. You have never seen people pull over, unload a car (that had been packed a mere one hour earlier), and dismantle seats faster with traffic whizzing by at 80 miles per hour. We set a record! Within minutes we were able find the offending intruder,
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bid him a fond farewell, or RIP and get back underway. We had only been back on the road a short time when we heard the unmistakable sound of the dog getting sick in the backseat. Ahhh….the joys of the road. But alas, no time to dally when the goal is to hit every McDonalds possible before the end of the day in your bid to win McDonald’s Monopoly!
We fondly remember one trip to Kiawah Island, SC when Daniel was stung by a sting ray in the first ten minutes of hitting the beach; just another unscheduled trip to the ER to add a little spice to life. What made it even more memorable is that it happened three days after the Crocodile Hunter was killed by a larger sting ray in Australia. That year we made friends with emergency room in doctors in 4 different cities. When you travel with ten children you always want to have your insurance card handy so when you have to make a detour from, say, the Cincinnati Oktoberfest, before you even finish your long awaited, ice cold German beer, you are prepared.
land on the OTHER side of the freeway and be run over 40 times rendering it unlovable before you are able to risk life and limb by dashing between cars for a piece of fabric the size of a napkin. We also know how many nights it will be until that baby, minus ‘lovey’, sleeps again. These are life lessons learned in field studies, empirical experiences that can never be planned, paid for and definitely not, for any reason, traded.
Road trips can be done fairly inexpensively as well. We always bring a cooler and eat at parks or scenic places instead of restaurants. Sometimes we take a theme trip and visit historic sites like Civil or Revolutionary War battlegrounds or forts. One summer we did the entire Lewis and Clark trail starting in St. Louis and ending in Oregon. Fun and educational!
We try and stay away from amusement parks and tourist traps as these tend to be very expensive and stressful. I think I have seen more parents yelling at kids at Disneyworld than any other vacation spot in We have also had many educational opportunities the country. Remember, these are supposed to be while driving. We have learned physiology, for in- FUN! You can find less expensive hotels and motels stance. I learned how many chapters of Harry Potter or plan your trip around campgrounds. We have you have to read aloud while driving up a winding done trips where we alternate every few days campmountain road outside of Silverton, Colorado before ing with a night of lodging to take showers, stock up you start feeling really sick. We have learned phys- on food, and sleep in a bed. There are many different ics. The speed at which the baby’s blanket will fly ways to have an inexpensive vacation that is full of out the car window is directly proportional to a gust fun memories for your kids. You don’t have to spend of wind whipping across the Kansas prairie. It will a lot of money to have a good time.
Creamy Fruit Dip This delicious fruit dip is great with all kinds of fruit. It is perfect for a day at the park or the lake with some cute fruit kabobs! Ingredients 8 oz. cream cheese, softened 1/2 c. sugar or brown sugar 1 tsp. vanilla extract
Some of our most memorable trips: Lewis and Clark trail-Missouri to Oregon Cincinnati-Toronto-Niagara Falls Blue Ridge Parkway, NC Seattle-Canon Beach, OR Jamestown-Yorktown-Williamsburg, VA Denver-Albuquerque-Carlsbad Caverns Charleston, SC-Kiawah Island Washington, D.C.-Baltimore, MD Kitty Hawk, NC-Outer Banks, NC.
These are just a few ideas, so get planning, get out there and make some memories! And don’t forget the souvenirs. I once overheard a conversation taking place in the backseat of the car on the way to Fort McHenry. One of the boys asked his brother what a souvenir was. His brother replied, “They are the toys up on your shelf…the ones you can’t play with!” Priceless!
Road Trip Ideas www.sixsistersstuff.com 50 Road Trip Ideas for Kids www.lonelyplanet.com Top 10 Travel Destinations www.thedatingdivas.com 101 Best Family Vacations
family} education
By Kristen Pulsifer, Whitefish Study Center
Critical Thinkers…Critical Thinking
Every spring, I think about each of the students I have worked with throughout the school year. I try to summarize their progress, and think about what things they can continue to work on over the summer and into the next school year. This spring, there was a very common conclusion that I came to- each student needed to learn how to think more for him or herself. Isn’t that one of the main elements that we try to teach our kids?
When students come into see me, I often spend time helping them on their homework. While we work through assignments, I try to not only help them complete that assignment, but also figure out ways to better complete all future assignments as well. So many kids want to hurry through and finish their homework. They review a study guide, look up the answers in their text, COPY the answer out of the book and move on. Then, when it comes time for the test, they are so surprised that they do not remember the material, and they feel like they have to learn it all over again (or for the first time) for the test. Then, they begin to stress, and feel like they are cramming! Well, they feel that way because essentially they are. Students may have attended every class, taken thorough notes and done every assignment, but they didn’t actually learn the material. They were simply copying down what the teacher was saying in class, word for word, and then copying the answers out of their textbooks, word for word; but, that’s simply COPYING, not learning. Unfortunately, and fortunately, learning takes time. And, these days that does not seem to be
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something that our kids either have or want to take. We are all rushing and expecting instant gratification. Cell phones, ipads, fast moving computers, while wonderful resources, are instant gratification. That’s what we are becoming accustomed to. I am just as guilty as anyone and desperately trying to slow down. I am working on taking the time in teaching students how to slow down and study…. well, not just study, but learn and retain information. I try to show them that if they can think for themselves, and put all they are learning into their own words and then explain it in their own way, that thy will actually understand and therefore remember the material. Then, come test time, studying will be a breezeor at least a little ‘breezier’. Homework may take a bit more time, but the actual ‘study for the test’ process will not. It will be more efficient and less stressful. And, by truly working to understand the material while doing homework, students will find out what they do not or cannot understand on their own and will therefore inevitably have the time, before a quiz or test, to ask questions. Point being, they won’t simply realize when it’s too late to seek help, that they are confused about either a concept or a lesson. Technique: Work on this idea with your own kids/students. While doing homework push the idea of phrasing responses to questions in their own words. Remind them to not simply copy their answers but actually explain them. If homework time is a taboo time to do this, which it often is in many homes, do it on the sly. Ask kids about their day and have them explain things. Ask questions about what they are describing and also force them to delve deeper when discussing things
they are interested in. For example, ask them about soccer practice or a karate session. Maybe they learned something technical in a dance class. Whatever the interest, force them to talk about it and teach it to you. This by itself, may not ‘get the A’ on the next chemistry test, but it will show them how much they truly know and how well they can explain ideas on their own. Go a step deeper - Ask them about what they learned in a class that they enjoy or, simply don’t despise! Have them teach you about either a problem in math or a war they have just studied in history. If they don’t remember all of the answers, simply lead them to the answer with questions. Don’t always supply the answer. More forward tactics – just tell your kids to get crackin’! When they say they have no homework, suggest going over notes from class and putting them into their own words. They can annotate their own notes. When helping them with study guide questions on any subject, remind them to explain things in their own way and to not simply copy answers in a hurried fashion. It’s hard to do. Kids are undertaking so much and truly do not always have the time to slow down. We all tend to put things off until we absolutely have to do them, or study them, because other ‘stuff ’ must be prioritized. But, do what you can. That’s all we can ever ask, right? Also, remind your kids/students that they are smart and articulate. Remind them that textbooks can be lackluster, and concepts and explanations sound so much more interesting coming from them in their own voice. Critical, thoughtful thinkers- that’s what we want – that’s what we all actually are… sometimes we just need to be reminded and prompted.
Let’s get growing: a new school garden blooms in Kalispell
by Jessica Manly, FoodCorps Service Member, Kalispell, Montana Photos by Anthony Maughan
How does an inexperienced gardener from New York City build a new school garden in Montana in three hours? No, this isn’t a riddle or the lead up to a punchline, it’s the question I asked myself with some trepidation earlier this spring, as I prepared to lead my first school garden build in Kalispell. As a FoodCorps service member in Kalispell Public Schools, it is my mission to connect kids to real food, and it is my dream that soon all the schools in the district will have their own school garden, where children can connect the dots between the earth and the food on their lunch trays. Before my first garden build at Cornelius Hedges elementary school, I worked for weeks to secure all the details—raising grant money (thanks to Farm Hands: Nourish the Flathead and Park Side Credit Union), coordinating delivery of lumber, topsoil and mulch, recruiting volunteers, getting clearance from the school board, principal, and necessary municipalities, designing the beds—but on April 1st, the day of the build, I felt like I had earthworms in my stomach.
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Before my service term with FoodCorps, I volunteered on a few organic farms and had done a bit of backyard weeding and windowsill herb growing. (I have also killed my fair share of houseplants and seriously questioned the greenness of my thumb.) In all my experiences on farms and in gardens I was
carefully supervised and instructed—plant this there, pull this weed, and water here. My gardening knowledge was also primarily gained in northern California and central Virginia, warm climes with lush, unhurried growing seasons and fertile, forgiving soil. Now, I was charged with transforming a patch of sod in the front yard of the historic Cornelius Hedges elementary school into a fully functional school garden. On the morning of the build, I stood in the midst of 30 volunteers, all looking to me for instruction. Did they know this was my first time building a garden and my first year navigating Montana’s 90 day (if you’re lucky) growing season? Could everyone tell how nervous I was? Despite my nerves, I laid out our garden plan, helped measure the plots, directed wheelbarrows, and answered any question needing answering as best I could. I quickly realized that though I was technically “in charge,” the garden was a project that belonged to the entire community. I wasn’t even the conductor, as much as an admiring audience member, while all the volunteers seamlessly performed their roles.
Natalie Miller, the enthusiastic principal at Hedges, was instrumental in getting the project green-lighted with the school community and grounds manager, and in her general support of the project. Meredith Whitney and Montana Conservation Corps crew members pulled up in a caravan of white Suburbans with brightly colored wheelbarrows strapped to the roof and all the tools, construction
knowledge, and enthusiasm we needed to fashion our bed frames. Jeremy Reed, a super helpful PTO member and Hedges parent volunteered his time, truck, and expertise, church members, community volunteers, Center for Restorative Youth Justice participants, students, parents, and friends all pitched in their skills and best effort.
There were a few unexpected hiccups, of course. The woodchips and topsoil were wet and clung to the raised delivery beds (we climbed up and shoveled it all down-see picture), I hadn’t thought out where to put the sod we pulled up (a neighbor walked by and claimed it), and we ran out of snacks more quickly than anticipated. But three hours later, Hedges had six brand-new raised beds. A few weeks later, there stands a fenced in outdoor classroom with radishes, sweet peas, kale, and carrot seeds slowly growing in the rich soil, all planted by children and teachers.
Luckily, school gardens are not about perfection, nor solitude and self-reliance. The beauty of a school garden is the hundreds of helping hands you are supplied with from day one—the congregation of students, teachers, and parents—all working for the shared goal of connecting the school community to the source of their food. I find that the challenge, and the real fun, of my work as a FoodCorps member is the diversity and breadth of the projects that I am privileged to work on in my district. Each service member does a bit of everything—we teach nutrition, lead field trips and summer camps, serve lunch, explore the science of
Three hours later, Hedges elementary had six brand new raised beds. A few weeks later, there stands a fenced-in outdoor classroom with radishes, sweet peas, kale, and carrots slowly growing in the rich soil, all planted by children and teachers. compost, write grants, network with school administrators, dig in the dirt, and cook with kids and teachers in the kitchen. Our past roles vary from professional chef, to political activist, licensed educator, and clinical nutritionist, to professional farmer and engineer.
We have unique and varied skills and comfort zones, and not one of us has mastered every facet of the three pillars of FoodCorps service. Instead, we use our particular skillset to connect and educate our students every school day, and we can turn to our amazing network of service members, fellows, supervisors, and shared resources to find help when needed. My service year has been as filled with my own education as it has been with teaching. I have learned how to manage a classroom of kindergartners, develop a healthy recipe that will please the palate of a picky eight-year-old, and I am learning how to grow in soil I had never stepped foot on before this September. I also relearned what a cotyledon is, knowledge I had lost some time after ninth grade… The Hedges school garden stands as the result of tremendous community effort and support, and I hope that it will continue into future years under the care and creativity of students and teachers long after I serve in Kalispell.
So how does an inexperienced gardener from New York City build a new school garden in Montana in three hours? The answer, I found, is
you don’t do anything alone. Ask a lot of questions, know who to call for help, and with a little luck (and a little chutzpah) your garden will seem to build itself.
Would you like to support new
school garden projects in the Flathead Valley? Please visit www. nourishtheflathead.org to donate to Farm Hand’s Farm to School grant fund that goes directly to farm to school efforts in our area, or please visit www.foodcorps.org to donate to FoodCorps’ national effort to connect kids to real food so they can grow up healthy.
non-profit}
mwwrc
Montana Wild Wings Recovery Center Written by Kari Gabriel
Montana Wild Wings Recovery Center (MWWRC) cares for injured and orphaned wild birds, and also provides public education. Birds of Prey that are not releasable, and have the right disposition for handling, enter our education program. They are worked with and trained to become education ambassadors. MWWRC volunteers and the bird ambassadors provide education programs for schools and the general public throughout the Flathead Valley and beyond. How Can You Help? Did you know that it costs $10,000 per year just to feed our 10 education birds? That’s right, I said $10K! Our current birds consume at least 25 mice per day, at a cost of $1 per mouse, which is over $9,000 just in mice. Our peregrine falcon requires quail and chicken, which also have to be purchased. Each quail costs $4, and we spend at least $750 per year on quail. In addition to our education ambassadors, MWWRC receives hundreds of injured birds each year - everything from robins, waxwings, woodpeckers and waterfowl, to all species of raptors, as well as some small mammals, like orphaned squirrels. They all need to eat, and we have to purchase even more mice for the owls in our raptor hospital. Baby season is here, and we already have three orphaned Great Horned Owlets, 1 baby raven, and will soon have nests of baby songbirds that require constant feeding and care. We have a crew of dedicated
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and experienced raptor rehab volunteers to take care of our injured and orphaned birds of prey, but we can always use help feeding and caring for songbird orphans during baby season. Our volunteers do everything from picking up injured birds, taking care of their immediate medical needs (sometimes that means simple first aid, and sometimes that means a trip to a veterinarian), feeding, cleaning (lots of cleaning), making public appearances with birds, and caring for our birds
It’s Baby Season! During this “baby season,” we really want to emphasize that folks need to leave baby birds alone and watch for the parents, who are likely close by and feeding them. Parents will have to leave the nest to hunt and sometimes people mistakenly think the nest is abandoned. The same goes for fledglings or small mammals that you may find on the ground. Look around, the parent is likely not far away, and is probably watching over their youngster (and you) from high up in a tree. Baby birds imprint very quickly, and it is not reversible. Imprinted raptors Where Can You See Our Birds? cannot be released, due to their non-fear of humans. Because we are located on private property, and are If you are certain that the birds have been orphaned, under construction, we don’t have the ability to host then give us a call. public tours of our facility. We hope to someday be able to do so, but we currently bring our birds to public venues for education programs. We are grate- Upcoming Public Programs: ful to everyone that showed up for our three latest National Bison Range Day Camp Programs public events. We were at Cabela’s on Saturday, May For more information on times & activities, visit: 3rd for their Family Outdoor Education Day, and http://www.fws.gov/refuge/national_bison_range/ held our second annual “Wildlife Baby Shower,” the Friday, June 27th, Thursday, July 17 following weekend. We also participated in the In- & Thursday, August 7th ternational Migratory Bird Festival in Pablo, on May Tamarack Brewing in Lakeside – Community 22nd. We had a good crowd show up at each event, so we were able to talk to a lot of people about what Night for a Cause…. One Tap at a Time we do. We raised $2,000 during our baby shower, Fundraiser for MWWRC thanks to our many generous artists and businesses Wed., July 23rd, 6 – 9 PM that donated wildlife prints, jewelry, paintings, and so much more. The money raised will go toward What Do We Need Now? finishing our raptor building, and buying mice for MWWRC operates solely on monetary contribuour birds. tions from individuals and organizations, food donations from the public and FWP, veterinary services We have also visited many schools around the Valley from local veterinarians, and hundreds of volunteer with our educational team. Teachers or parents can hours. MWWRC volunteers spend their own moncontact us about setting up school visits in their own ey on needed supplies, food and gas, and occasionschool next fall! ally medication, for resident birds. This time of year,
MWWRC volunteers L to R: Doug MacCarter, Sue Haugan, Kim Vierra, Kari Gabriel, Beth Watne & Diana Ludwik. Photo by Cassandra Wilson. Photo of the Great Horned owlet is courtesy of Serra Valentine, who found him in her pasture.
non-profit}
mwwrc
we need things like exam gloves (non-latex), lumber and building supplies, metal siding and roofing, gift cards for Badger Building and Home Depot. We received lots of needed items at our baby shower last month, and now we need to focus on getting our raptor building completed, and set footings for the second building! If you would like to support the work of MWWRC or volunteer for us (including putting up our new building), please visit our website and send us an email, or call Beth Watne, Director, at 406-250-1070. For more information, visit us online and on facebook: www.wildwingsrecovery.org www.facebook.com/montanawildwingsrecovery.org
Diana Ludwik, MWWRC volunteer, with "Homer" the Great Gray Owl. Photo by Sue Haugan
MWWRC Volunteer Profile: Diana Ludwik began volunteering at Skye's Spirit Wildlife Rehabilitation and Education Center in Harrisville, PA in 1996. After rescuing an injured songbird and contacting the center, she was hooked! She moved to Montana in 2001, and began volunteering as a wildlife rehabber. Diana took coursework through the International Wildlife Rehabilitation Council and became a certified wildlife rehabilitator in 2006. Today, as a rehabilitator, and educator with Montana Wild Wings Recovery Center, Diana especially enjoys working with Red Tailed Hawks, corvids (Ravens, Crows & Magpies), waterfowl, and reptiles. Diana is particularly talented in the areas of stabilizing critical patients, combining holistic & western medicine, and providing physical therapy to prepare injured animals for release. Working as a Vet Tech since 2003, Diana currently works at Central Valley Animal Hospital (CVAH) and the Flathead Spay & Neuter Task Force. CVAH is very generous in helping MWWRC provide excellent veterinary care for our patients. Diana lives in Columbia Falls with her partner Randy, his daughter, Sutton, and ever-present canine companion Marston. Her family is very supportive of the rehabilitation efforts and always ready to help out in any way, from transporting animals to constructing enclosures. Diana enjoys anything outdoors, especially fishing, skiing and backpacking. She also enjoys good bluegrass music and tasting locally crafted microbrews. Diana is looking forward to bringing home her just-born Labrador puppy, “Ouzel” to the family this summer. Stay tuned to see if Marsdon is as excited as the rest of the clan, once Ouzel comes home…… 79