Natural Awakenings INW March 2018 by Natural Awakenings INW

E R F

HEALTHY

LIVING

HEALTHY

PLANET

EATING ETHNIC

Savoring the Worldâ&#x20AC;&#x2122;s Healthiest Cuisines

SIX SUPER SPICES Seasonings Sure to Enhance Health

DECODE DOGS Their Body Talk and Signs of Anxiety

March 2018 | Inland Northwest Edition | inwAwakenings.comMarch 2018

“Necessity is the mother of invention. A need or problem encourages creative effort to meet the need or solve the problem.” ~ Plato “At seventeen, I enlisted in the Marine Corps. At Camp Lejeune, I drank water contaminated with carcinogenic substances which gave me cancer. The Chemotherapy destroyed the cartilage in my cervical spine. The pain became so intense, I felt I would not be able to work much longer as a Physical Therapist.

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Pastor Tim, Coeur d’Alene “When someone would say ‘make a fist’ I could only chuckle and give them my flat hand with fingers slightly curved. One day, I was very blessed to be treated with Chazael Lotion! Now I can make a complete fist with my right hand and almost a complete one with my left. The greatest benefit of this lotion is being PAIN FREE!”

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See more local testimonials and instructional videos on our website: Chazael-Lotion.com Inland Northwest

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March 2018

letter from publisher Friends are the Spice of Life Quick! What are your top three favorite spices? I asked a few of my good friends this question, and the answers were telling—in a very nonscientific way. Their chosen spices tended to describe them in ways I absolutely love. My bestie, Shannon, likes the sweeter spices including nutmeg, which makes sense because she is both sweet and nutty. In fact, her initial response to my question was: “Ginger, Baby and Posh.” Curry is a combination of robust spices that has heart-strengthening super properties and perfectly describes Kristy, who was also my mom’s friend and hairdresser. Three friends; Erin, Stashia and Gretchen, mentioned turmeric as one of their faves, which happens to be one of the most powerful and beneficial spices out there, much like their effect on my life. Did you know cinnamon is an immune-booster packed with antioxidants that reduces free radical damage and slows the aging process? Jen, my friend since age 13, should know. She’s given me the gift of laughter, also an immune-booster, for 29 years and has barely aged in the process. Mary and Melissa, also cinnamon lovers, are my free radical friends popular all over the world. Sarah included ginger, a warm and slightly sweet spice that helps with digestion and nausea. She’s definitely helped me stomach the ups and downs of life. You get the point. Friends really are the spice of life, and we need their sweet, savory, spicy variety to keep it interesting. This month’s issue is packed with variety, including features on the health benefits of spices and ethnic cuisine, local articles on ginger, spice and everything nice, the benefits of vitamin D and why you should try a barre class. Check out our news brief section highlighting all the amazing events coming up in March, including the North Idaho Wellness Fair and Northwest Pet Expo, featuring some of our amazing advertisers. Enjoy our local spotlight on the North Spokane Grocery Outlet, as well as our Pet Spotlight showcasing the super fun and quirky Yuppy Puppy stores. In addition, our Natural Pet section focuses on the signs of anxiety in dogs, and a sidebar on how CBD oil can help with pet anxiety and panic attacks. Phew. So much to read, I’ll let you get to it! Keep calm and curry on,

HEALTHY LIVING HEALTHY PLANET

INLAND NORTHWEST PUBLISHER Amber McKenzie EDITORIAL TEAM S. Alison Chabonais Erin Lehn Floresca Sara Peterson Linda Sechrist DESIGN & PRODUCTION Helene Leininger C. Michele Rose Chelsea Rose SALES & MARKETING Amber McKenzie

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© 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Contents 12 SPICE UP

HEALTHY COOKING Six Seasonings with Surprising Payoffs

15 5 REASONS TO TRY BARRE

16 THE WORLDâ&#x20AC;&#x2122;S

HEALTHIEST CUISINES What Five Countries Can Teach Us about Good Eating

18 SUNSHINE ON OUR SHOULDERS

Makes Us Happy and Healthy

20 NORTH SPOKANE GROCERY OUTLET

ADVERTISING & SUBMISSIONS

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 509-869-4361 or email Publisher@inwAwakenings.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ inwAwakenings.com. Deadline for feature articles: 5th of the month. News briefs and health briefs: 10th of the month. CALENDAR SUBMISSIONS Email Publisher@inwAwakenings.com or visit inwAwakenings.com for more information. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

Strives for Healthy Foods at Affordable Prices

21 RECLAIM YOUR MAGIC

Make Your World Wondrous Again

22 DECODING DOG BODY TALK

Three Signs of Anxiety

24 THE YUPPY PUPPY

15 18

Knowledgeable, Fun-loving Pet Service

DEPARTMENTS 6 news briefs 9 health briefs 10 global briefs 12 conscious

eating 15 fit body 18 healing ways 20 business spotlight

21 inspiration 24 natural pet 13 pet spotlight 26 calendar 28 resource guide 31 classifieds March 2018

news briefs

Healing Local Kickoff Event Reminder

New Owners at Downtown Spokane Grocery Outlet

ack and Sage Dunaway are excited to announce that as of January 26, they are the new owners of the Downtown Spokane Grocery Outlet Bargain Market. The pair has a long history of working in Grocery Outlets. “Jack started working in his dad’s Grocery Outlet in Lebanon, Oregon, and I worked at my local Jackson, California, Grocery Outlet. After a few years we both moved on to the Grocery Outlet Corporate Set Team which is where we met,” shares Sage. “Our few years on the team consisted of helping open and remodel Grocery Outlets all across the West coast Jack and Sage Dunaway including helping to open the Airway Heights location.” The Dunaway’s favorite part about being Grocery Outlet owners is their ability to build a store that fits the needs of the community. “Unlike traditional retailers, we can order products tailored specifically for our customers. We love that we’re able to be so hands-on with our customers and our community,” says Sage. “We also love the fact that Grocery Outlets are locally, family-owned business. In fact, Jack’s mother is our store manager and his little brother works in several departments throughout the store.” Jack explains that the store’s main focus is bringing in more natural, organic, specialty and healthy products. “We’ve reset the store to make room for more products in every department and are filling up the shelves. We are also very excited to participate in more community events to help build up the downtown community,” he says. Downtown Spokane Grocery Outlet is located at 1617 W 3rd Ave., Spokane. For more information, call 509-624-4222 or visit GroceryOutlet.com. See ad and store coupon, page 29.

he Healing Local Kickoff Party is March 15 from 6 to 8 p.m. at the Spokane Valley Event Center. This free event is open to all health and wellness providers in the Inland Northwest area. “We’re building Healing Local with, and for, the Inland Northwest’s health practitioners,” says Dana Harvey of Healing Local. “The platform will provide referral, directory and professional development services to improve practices and patient outcomes. Practitioners will be able to support the platform through advanced membership while gaining early access to KXLY’s upcoming health fair.” Free food and drinks provided. Location: 10514 E. Sprague Ave., Spokane Valley. For more information, contact 208405-6856 or visit Spokane.HealingLocal.org.

Breema Workshop at South Perry Yoga at The Buddhio

Transformational Horse-Human Partnership Program

For more information, contact Gloria Lybecker at 509-876-1802 or visit HealingWithHorsesSanctuary.com. See ad, page 23.

Location: The Buddhio, South Perry Yoga, 915 S. Perry, Spokane. For more information or to register, call 510-4280937, email Center@Breema.com, or visit Breema.com. Continuing education credits available for massage therapists. See ad and discount code, page 8.

ealing with Horses Sanctuary just outside of Spokane is offering a one-year Healing Herd program exploring the potential of the horse-human partnership. The program meets four times throughout the year and begins with the Foundations module from April 4 to 8 at the sanctuary. Additional dates and modules include May 15 to 19, Communication Gloria Lybeck and Relationships; August 21 to 25, Leadership and Community; and October 4 to 8, Soul Work. “The program is designed for those who already have experience with horses and supporting others, including therapists, counselors, nurses, social workers, educators or coaches,” says Gloria Lybecker, sanctuary owner and course instructor. “Horses have long been associated with healing and with the development of human consciousness and our relationship with spirit. Working with horses can help people with a variety of challenges, including building confidence and self-esteem, relationship difficulties, trust, setting healthy boundaries, recovery from addiction, post-traumatic stress disorder, depression and anxiety, anger, stress management and goal setting, to name a few.” Participants will finish the program with a solid grounding in the foundations and principles of equine-led growth and healing work, clarity about how to incorporate horses in their own practice, confidence in using equine-led growth and healing tools with clients, and a connection to a growing international community of practitioners.

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oxanne Caswell and Denise Berezonsky, Certified Breema Instructors on faculty at the Breema Center in Oakland, California, will offer two events this month at South Perry Yoga at The Buddhio. The first event is a free experiential evening on March 16 from 7 to 9 p.m., followed by The Art of Being Present workshop on March 17 from 10 a.m. to 5:30 p.m. Breema is a holistic system consisting of two-person bodywork, self-care movement exercises, and the universal principles. It offers practical tools for nurturing aliveness and a nonjudgmental approach to support practitioners in their life. No bodywork experience is required.

Free Workshops to Lose Weight and Build Confidence

Ifong Chen Photography

ames Barfoot of Intentional Hypnosis is offering two free workshops this March on weight loss and building confidence and strong relationships. The Spring Weight Loss Primer is being held March 8 from 6:30 to 7:30 p.m. in Spokane. During this workshop, attendees will learn to kick start their weight loss with a three-month activaJames Barfoot tion. “You’ll learn what it takes to build your Intentional Body, take action, and reveal your fit and trim self this summer,” says Barfoot. Discover Your Confident Self: Build Strong Personal and Professional Relationships is being held March 22 from 6:30 to 7:30 p.m. in Spokane. Participants will learn how to become fully engaged in life. “Be the confident, outgoing person who fearlessly asks for what they want,” shares Barfoot. “Utilize these skills to build stronger relationships in your social and work arena and experience the benefits of a dynamic, self-confident presence.”

Northside Yoga Studio Offers Over a Dozen Types of Yoga

ilac City Acupuncture, Spokane’s premiere community acupuncture clinic offering $20 treatments, has a new telephone number. Clients can now call 509-808-0818 to schedule appointments or visit LilacCityAcu.com.

ogaJoy North, a mother-daughter owned independent yoga studio, opened its doors in May 2017 and has been offering unique and traditional yoga classes, previously unavailable on the north side. The studio features many traditional gentle, beginner, restorative and senior yoga classes, to name a few, at popular times throughout the day, seven days a week. YogaJoy North also offers Buti, Dance Bliss, vinyasa and pre-natal yoga. In adCher Desautel and Sara Douville dition, partnerships with a personal trainer, barre teacher, nutritionist and teachers with graphic art, mental health, yoga therapy and other specialties bring a rich variety of classes and workshops for clients to enjoy. Located in a newly refurbished, 2,100 square foot building between Mel’s and Taco Del Mar in the Wandermere West shopping mall, YogaJoy offers plenty of off-street parking, high-quality yoga and related merchandise for sale and KidJoy, a childcare facility that clients can use during their class with advanced booking. “It’s all about finding the joy in yoga-based movement and creating a welcoming, wonderful community for all levels and ages of clients,” says Sara Douville, co-owner with Cher Desautel. “This was a dream come true, to build it, to continue to create a kind, healthy atmosphere and to bring our passion for yoga to the community.” YogaJoy has already provided dozens of hours of free classes to the community through Yoga on Ice at the Ice Ribbon in Riverfront Park, school fund-raisers, partnerships with Women and Children’s Free restaurant, scholarships for specialized workshops, and much more.

Location: 2925 N. Monroe St., Spokane. See Resource Guide Listing, page 28.

For more information, visit YogaJoyNorth.com, call 509-290-5086 or stop by their studio at 12501 N. Division St., Ste. #5, in Spokane.

Location: 915 W. 2nd Ave., Ste. 7, Spokane. For more information, call 509-230-5035 or register at IntentionalHypnosis.com. See Resource Guide listing, page 30.

Lilac City Acupuncture Telephone Number Update

March 2018

Northwest Pet Expo

North Idaho Wellness Fair in Coeur d’Alene

he sixth annual North Idaho Health and Wellness Fair is being held March 28 from 4 to 7:30 p.m. at the Coeur d’Alene Resort. The event, presented by North Idaho Wellness, features more than 100 local health and wellness booths offering free raffles, specials and giveaways including fresh-pressed juice and mini acai bowls courtesy of The Wellness Bar. Monica Lang Engebretsen, fair organizer and owner of the North Idaho Wellness Bars, says, “We’ll have some amazing health and wellness providers from Eastern Washington and North Idaho in attendance, including fitness experts, chiropractors, nutrition consultants, weight-loss experts, natural beauty consultants, acupuncturists, and essential oil experts. We’ll also have wellness screenings, healthy food vendors, and so much more. You won’t want to miss out on this amazing event.” Admission: Free. Covered parking and valet. Location: 115 S. 2nd St., Coeur d’Alene, ID. For more information, visit facebook.com/ NorthIdahoWellness. See ad, page 3.

First Spokane! in p o h s k r wo ®

Breema

The Art of Being Present Breema bodywork and Self-Breema exercises introduce us to a completely natural way of moving, touching, and relating based on the Nine Principles of Harmony.

Photo: Mark Kitaoka

Intro Evening — Friday March 16 7-9pm (free) Workshop — Saturday March 17 10-5:30 The Buddhio (S. Perry Yoga) • 915 S. Perry, Spokane, WA 99202 Open to all levels • Workshop Tuition $100 by 3/1, $125 thereafter • CE: 6 hours available Use promo code NASPOKANE for an additional 10% off

Info/Registration: center@breema.com • 510/428-0937 • breema.com 8

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he Northwest Pet Expo, a community fundraiser for SCRAPS, is being held March 24 from 10 a.m. to 6 p.m. at the Spokane County Fair and Expo Center in Spokane. “Do you love pets?” asks Suzie Dunn, pet expo organizer and Sponsorship and Events Director for KXLY. “Then this is a must-see event for you. It’s all about pets and fun for the whole family.” The expo features exhibits from a variety of local and national pet businesses. Attendees will get a chance to visit a wide selection of pet retailers, watch educational talks, and participate in fun kid-friendly activities. There will also be grooming contests, doggie fashion show, police K9 presentations, wiener dog races and free samples galore. In addition, several rescue and animal welfare groups will be on hand along with many of their pets available for adoption. Cost: Adults: $7 in advance, $10 at the door; kids (5-12) $3 in advance, $6 at the door; children 4 and under free. Location: 404 N Havana St., Spokane. Visit NorthwestPetExpo.com for a schedule of events and more information. Service animals only at the event. Please leave pets at home. See ad, page 27.

Pawpular Companions Moving to a New Location

arl and Mara Crowell, owners of Pawpular Companions Pet Supplies, are excited to announce their move to a new retail location in Liberty Lake happening this April. “Our new space will be much bigger with Mara and Carl Crowell improved parking. This gives us the opportunity to offer more products to our customers and their beloved pets,” says Mara, who shares that they will announce the store’s grand opening celebration at a later date. Pawpular Companions Pet Supplies features a large variety of organic and natural food and treats for all stages of a pet’s life, as well as special dietary needs. “We are proud to offer many grain-free options, raw food, canned food, and freeze-dried kibble,” says Carl. “We also have a wide selection of pet supplies, toys, accessories, apparel and more.” In addition, since pet licensing for dogs and cats is mandatory in all areas of Spokane County within 30 days of acquisition of a pet or when the pet reaches six months of age, Pawpular Companions Pet Supplies also sells Spokane County Pet Licenses. New address: 21801 E. Country Vista Dr., Ste. 111, Liberty Lake. For more information, call 509-927-8890 or visit PawpularCompanions.com. See ad, back cover.

Allie Hanson Photography

news briefs

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health briefs

Leafy Greens Lower Risk for Heart Disease Leafy greens, which are rich in vitamin K, have again been shown to provide outsized benefits for heart health. Researchers from the Medical College of Georgia at Augusta University found that a reduced intake of vitamin K1 leads to more than triple the risk of an enlargement of the heart’s left ventricle, which reduces blood pumping volume, according to a study published in the Journal of Nutrition. Researchers followed diet records for 766 participants ages 14 to 18 and monitored their vascular structure and functionality. When compared to those with the highest intake of vitamin K1 from foods such as spinach, cabbage and other leafy, green vegetables, those with the lowest intake were more likely to experience vascular enlargement.

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Gooseberries are Good for the Gut Researchers from Malaysia’s Islamic Science University tested 30 patients with gastrointestinal issues, dividing them into three groups. One received lactose, a placebo; another group was given omeprazole, an overthe-counter remedy; and the third Phyllanthus emblica Linn, an ayurvedic treatment for gastrointestinal issues also known as Indian gooseberry. The research found the herbal treatment resulted in less pain, vomiting, sleep loss and other issues. Participants’ intestinal walls also showed signs of significant healing. The researchers concluded, “Findings indicate that the ethanolic extract of P. emblica fruits has gastroprotective effects in humans that justify its traditional use.”

Eating Meat Raises Diabetes Risk Research from Duke University Medical School indicates that eating red meat and poultry increases risk for Type 2 diabetes. Published in the American Journal of Epidemiology, the Singapore Chinese Health Study followed 63,257 adults between ages 45 and 74 for an average of 11 years each. It was determined that meat and poultry consumption increased diabetes incidence by 23 and 15 percent, respectively.

PHYSICAL ACTIVITY DETERS ALZHEIMER’S According to a study in the Journal of Alzheimer’s Disease, researchers discovered the risk of dementia can be halved by engaging in physical activities like walking, dancing and gardening, which significantly improve brain volume in the hippocampus region and the frontal, temporal and parietal lobes. The scientists studied 876 participants for 30 years and completed a longitudinal memory test of the patients, which were 78 years old on average, and followed up with MRI brain scans. They recorded their physical activity and logged caloric output every week. Two other studies found that any exercise that raises our heart rate and produces sweating for a sustained period will benefit cognitive health as we age. One meta-analysis of 36 studies from Australia’s University of Canberra found that exercise improved cognition by an average of 29 percent for those older than 50; another small group study from Germany’s Otto von Guericke University, in Magdeburg, specifically showed that dancing benefits seniors’ cognition. March 2018

global briefs

According to the United Nations, more than 800 million people today are regularly undernourished. By 2050, a rise of another 3 billion in global population is expected to escalate pressure on food supplies. The challenge means providing not just sufficient calories, but also a balanced diet for good health. Fish present a viable solution, but most of the world’s inventory is already overharvested. Some scientists propose “cutting out the middle fish” via the commercial production of marine microalgae as a staple food. They produce fatty acids, amino acids, vitamins, minerals, antioxidants, polymers and carbohydrates that humans need and that can be used to feed animals and farmed fish. Microalgae are found in both freshwater and marine aquatic systems. Only a handful of algal species are used commercially now, but hundreds of strains have similar potential. Meanwhile, innovators at Copenhagen’s future-living lab SPACE10 created the Algae Dome, a 13-foot-tall urban ecostructure powered by solar energy that pumps out oxygen and produces food in a closed-loop arrangement. This hyperlocal food system grows microalgae, which are among the world’s fastest-growing organisms and can thrive on sunshine and water almost anywhere.

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Veggie Renaissance Brits Cutting Back on Meat Eating

In 2015, the World Health Organization labeled bacon, sausage, hot dogs and other processed meats with the same carcinogenic label as for cigarettes. According to the Mintel MeatFree Foods 2017 Report (Tinyurl.com/ MintelMeatReport), 28 percent of Britons have now drastically reduced their meat intake. Reasons vary. About 49 percent of those polled that have given up meat or are considering it say they feel prompted by health warnings. Other motivators include weight management (29 percent), worries about animal welfare (24 percent) and environmental concerns (24 percent).

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Marine Algae Could Nourish Growing World Population

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Food Sourcing

Copper

Ancient healing element stops a cold before it starts

a 2-day sinus headache. When her gently in his nose for 60 seconds. CopperZap arrived, she tried it. “I am “It worked!” he exclaimed. “The cold went away completely.” It worked shocked! My head cleared, no more headache, no more congestion.” again every time he felt a cold coming Some users say copper stops nighton. He has never had a cold since. time stuffiness if they use it just before He asked relabed. One man said, “Best sleep I’ve tives and friends to had in years.” try it. They said it Users also report success in stopworked for them, ping cold sores when used at the first too. So he patented sign of a tingle in the lip. One woman CopperZap™ and put it on the market. said, “I tried every product on the market over 20 years. Some helped a little, Soon hundreds New research: Copper stops colds if used early. of people had tried but this stopped it from happening in the first place.” it and given feedback. Nearly 100 perColds start when cold viruses get in The handle is sculptured to fit the your nose. Viruses multiply fast. If you cent said the copper stops their colds hand and finely textured to improve if used within 3 hours of the first sign. don’t stop them early, they spread in contact. Tests show it kills harmful Even up to 2 days after the first sign, your airways and cause misery. if they still get the cold it is milder and microbes on the fingers to help prevent But scientists have found a quick the spread of illness. they feel better. way to stop a virus. Touch it with Users wrote things like, “It copper. Researchers at labs and unistopped my cold right away,” and versities worldwide agree — copper is “antimicrobial.” It kills microbes, such “Is it supposed to work that fast?” Pat McAllister, age 70, received as viruses and bacteria, just by touch. one as a gift and called it “one of Four thousand years ago ancient the best presents ever. This little Greeks and Egyptians used copper to purify water and heal wounds. Now we jewel really works.” People often use CopperZap know why it worked so well. for prevention, before cold signs Researchers say a tiny electric appear. Karen Gauci, who flies often Sinus trouble, stuffiness, cold sores. charge in microbe cells gets short-cirCopper may even help stop flu if cuited by the high conductance of cop- for her job, used to get colds after used early and for several days. In a crowded flights. Though skeptical, she per. This destroys the cell in seconds. lab test, scientists placed 25 million tried it several times a day on travel Tests by the Environmental Protection Agency (EPA) show germs die fast days for 2 months. “Sixteen flights and live flu viruses on a CopperZap. No viruses were found alive soon after. not a sniffle!” she exclaimed. on copper. So some hospitals switched The EPA says the natural color Businesswoman Rosaleen says to copper touch surfaces, like faucets change of copper does not reduce its when people are sick around her she and doorknobs. This cut the spread of ability to kill germs. MRSA and other illnesses by over half, uses CopperZap morning and night. CopperZap is made in the U.S. of “It saved me last holidays,” she said. and saved lives. pure copper. It carries a 90-day full “The kids had colds going around and The strong scientific evidence gave money back guarantee and is available around, but not me.” inventor Doug Cornell an idea. When for $49.95 at CopperZap.com or tollSome users say it also helps with he felt a cold coming on he fashioned free 1-888-411-6114. sinuses. Attorney Donna Blight had a smooth copper probe and rubbed it ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on.

ADVERTORIAL

March 2018

conscious eating

SPICE UP HEALTHY COOKING Six Seasonings with Surprising Payoffs by Amber Lanier Nagle

pices add a punch of extra flavor to our favorite dishes, but they also possess proven health and wellness properties. From regulating blood sugar to reducing inflammation to helping control appetite, behold the magnificent six.

Garlic (Allium sativum)

“There’s a lot of evidence that suggests garlic supports heart health,” says Rosalee de la Forêt, a clinical herbalist and author of Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal. A study published in

the European Journal of Clinical Nutrition tracked the blood pressure of 79 patients with uncontrolled hypertension and found that the mean systolic blood pressure of those consuming two 240-milligram capsules of aged garlic extract a day for 12 weeks significantly decreased compared to those taking one capsule or a placebo. “Garlic may also reduce the duration and severity of colds and flu when taken at the onset of symptoms and each day afterwards,” says de la Forêt, citing a study published in Clinical Nutrition. “I mince a clove and mix it with honey to make it easier to swallow.”

Herbs are not spices although the term spice is sometimes used to encompass them all. An herb is the leaf of a plant when used in cooking. Spices can be buds, bark, roots, berries, seeds or any other part of a plant, and are often dried. ~McCormick Science Institute 12

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Dr. Lipi Roy, a clinical assistant professor at the New York University School of Medicine and blogger at SpicesForLifemd. com, considers turmeric the golden spice of life. “In addition to its role in Indian and Asian cuisine, turmeric is used in traditional Indian medicine to treat common ailments like stomach upset, ulcers, flatulence, arthritis, sprains, wounds and skin and eye infections,” she says. A study published in Oncogene concluded that curcumin (the active ingredient in turmeric) was a more potent anti-inflammatory agent than aspirin or ibuprofen. Try adding a little turmeric and ground black pepper to soups, salads and sauces.

Black Pepper (Piper nigrum)

Used in India for 4,000 years, black pepper may be the most popular spice of our era. “Black pepper can increase the amount of nutrients your body absorbs from other food and spices,” says de la Forêt. A study published in Plant Medica concluded that subjects consuming a small amount (20 milligrams) of an extract of black pepper showed an increase of retained curcumin in their bodies. For maximum benefits, grind whole peppercorns directly onto food at mealtime.

Ginger (Zingiber officinale)

“Ginger is a rhizome people have traditionally used medicinally to help with digestive issues, including upset stomachs and nausea,” says Karen Kennedy, of Concord, Ohio, a horticulturist and educator at the Herb Society of America. In a study published in the World Journal of Gastroenterology, researchers concluded that gastric emptying and relief was more rapid after subjects with frequent or severe stomach upsets ingested 1.2 grams of ginger. Ginger is also linked to increased circulation and reduced inflammation. A study published in Phytotherapy Research noted that this spice also worked in al-

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Turmeric (Curcuma longa)

leviating migraines equal to the pharmaceutical sumatriptan (Imitrex). According to a study in the journal Arthritis, it’s an effective tool in the battle against rheumatoid arthritis. Ginger adds a zing of healthy flavor to hot teas and stir-fried veggies such as broccoli, green beans, carrots or mushrooms.

Cinnamon (Cinnamomum cassia and Cinnamomum verum)

“One of cinnamon’s super powers is that it may help regulate blood glucose in patients with Type 2 diabetes,” Roy says. In a study published in Diabetic Medicine, subjects taking two grams of cinnamon daily for 12 weeks exhibited much better blood sugar control. Roy suggests sprinkling it on oatmeal, apples, pumpkin pie and brownies. Roast chicken flavored with cinnamon and other spices is another treat.

Paprika (Capsicum annuum)

A common spice added to Hungarian, Portuguese, Spanish, Turkish and Indian cuisine, paprika is rich in natural carotenoids (the orangey pigment in many plants with antioxidant power) and capsaicin, both of which may decrease mortality from chronic illnesses. Another benefit of this capsaicincontaining spice is its ability to control appetite. In research published in the journal Physiology and Behavior, participants that consumed red pepper spice had a slightly higher core temperature and energy expenditure after a meal than the control group. The study further suggested that those that consumed capsaicin-containing spices like paprika ate fewer calories per day and had less interest in food. “Paprika is a great salt alternative, too,” says Roy. “Too often, people think they are craving salt, but they aren’t. They are craving flavor, and paprika gives a nice kick to chili, salad, grilled cheese and so many other foods.” Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).

Let’s Root for Ginger! by Anita Eccles

h, the ginger root. Appreciated for its heavenly aroma and flavor, as well as its medicinal properties, ginger is one of the most common spices used around the globe. For thousands of years, humans have enjoyed ginger as a food condiment. Natural healers use it to combat ailments like nausea, appetite loss, motion sickness, pain, colds, headaches, and hypertension. Ginger is consumed in many forms: fresh, pickled, as a dried spice, in juice, as a tincture or extract, in crystallized candy form, or as a dosed pill. Ginger oil can also be applied topically to relieve pain. Gingerol (particularly [6]-gingerol) is the active ingredient that gives raw ginger its spiciness. When raw ginger is dehydrated to make spice powder, gingerol converts to shogaols—which are about twice as pungent as gingerol. When raw ginger is cooked, the gingerol transforms into zingerone, which tastes less pungent and has a spicy, sweet aroma. Today, scientists study ginger’s properties to gain a better understanding of how, why and even whether ginger is truly effective in treating what ails us. For some maladies, the scientists’ results to date have been contradictory or inconclusive. Fortunately, for other medical conditions, the scientific evidence confirms anecdotal observations.

There are many reasons for research to be inconclusive, including: Ginger’s bioactive compounds occur in different proportions for fresh versus dry versus other forms. The proportions differ by country of origin and processor. The strengths of the many compounds in ginger can vary considerably, making it difficult to control medicinal dosages of ginger in its natural state. For research conducted on living beings, the test subjects themselves are a

variable. Our bodies can have a lot going on that affects our response to ginger. Test results may rely on the subjects’ estimates of effectiveness. This can be difficult to gauge; for example, when estimating pain level.

Scientific research shows that ginger in various forms and doses can be effective for:

Relief of nausea caused by morning sickness during pregnancy, HIV/AIDS treatment, surgical recovery, chemotherapy and motion or sea sickness. Pain relief from osteoarthritis and rheumatoid arthritis. Relief from painful menstrual periods. New studies provide hope that ginger could also be useful for its antioxidant properties; and it may be effective against additional diseases including cancer, dementia and cardiovascular disease. While science works to catch up with historical anecdotal evidence, we can enjoy ginger for its amazing flavor, and for its potential benefits to our own personal health. As with all foods, enjoy ginger in moderation. Anita Eccles bakes Triple Ginger NeedACookies in Spokane. For more information visit NeedACookie.com. See Resource Guide listing, page 29. Note: While ginger is recognized as a safe food additive, some studies have shown it to interact with blood thinners like warfarin, and medications for diabetes, high blood pressure, and heart disease. Pregnant women should talk it over with their healthcare provider before taking ginger and avoid it while breastfeeding. March 2018

Two Spice Shelf Must-haves Cinnamon

Sprinkle Some Spice in Your Diet by Karmen Gregg

verybody has to eat, but oftentimes we get in a rut of eating the same old foods—especially if we’re maintaining a diet for specific health reasons. However, special diets don’t automatically have to translate to tasteless and boring. The cure for any cravings for variety and flavor is easy—just spice up your life! A quick raid of your spice cabinet can help you create a vivid, vibrant and healthful experience every time you sit down for a meal.

Why spices?

Spices contain an impressive list of plant-derived chemical compounds (phytochemicals) that are known to have health-promoting properties. In the last two decades, there has been a paradigm shift in research where biologically inert substances (plant compounds in spices called antioxidants) have demonstrated profound effects on health and disease. Spices are being identified as beneficial components to maintain human health like scavenging free radicals; modulating inflammation in the body; supporting a healthy, balanced microbial environment in the gut; and promoting appropriate immune responsiveness and positively affecting the gastrointestinal, cardiovascular, respiratory, metabolic, and reproductive systems. Spices top the list when it comes to ORAC (oxygen radical absorbance capacity) levels—a scientific way of measuring the antioxidant value in specific foods and spices. Plus, they are an easy addition to any meal that needs some life, seasoning, and synergistic phytonutrients.

Health benefits: Cinnamon has been used as a spice and as traditional herbal medicine for centuries. The available in vitro and animal in vivo evidence suggests that cinnamon modulates inflammation, supports healthy cholesterol levels and cardiovascular function, and promotes blood sugar stability. Uses: n Mix it with almond butter or peanut butter with nutmeg, pumpkin pie spice and spread it on apple slices for a seasonal afternoon snack. n Sprinkle it over your coffee for a punch of antioxidants and added decadence in the morning. n Sprinkle it over oatmeal, sautéed apples, or in a smoothie n Drink cinnamon tea

Turmeric

Health benefits: Turmeric, that gloriously golden spice that is so ubiquitous in Indian cuisine and gives curry its golden color, has finally made its way into the Western kitchen, and it’s causing quite a stir. A true superfood, turmeric is a rhizome that looks similar to ginger but flaunts a deep orangey-gold color. That deep color is what holds the secret to turmeric’s powerful health-promoting properties; a phytonutrient family called curcuminoids. Curcuminoids (curcumin is the most abundant curcuminoid) have been the focus of numerous studies and are proving to be incredibly valuable to human health, mostly due to their potent antioxidant and inflammation modulating effects. Uses: n Sprinkle it over different types of proteins n Make a curry dish n Drink “Golden Milk” instead of coffee in the morning To increase the absorbability of turmeric, add some fat and black pepper and enjoy! Karmen Gregg, M.S. is a nutritionist and owns Cultivate: MindBody Nutrition located in Lakeside Holistic Health in Coeur d’Alene and Liberty Lake. Learn more at LakesideHolisticHealth.com or CultivateMindBodyNutrition.com. See ad, page 4.

Variety’s the very spice of life; that gives it all its flavor. ~William Cowper

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Five Reasons to Try a Barre Class by Jenny Wiglesworth

ith the results barre classes provide, it’s no wonder it’s a top choice for favorite workouts these days. Known most commonly as a dancer’s workout, with it’s high-intensity and low-impact focus, it’s now being seen as much more than that. Barre fitness workouts are a fusion of dance exercise, yoga and Pilates; great for any age or fitness level. Here are five reasons why barre should part of your everyday workout regimen.

Barre strengthens the glutes.

A lot of workouts target the glutes, but not many are able to recruit all the ‘seat’ muscles simultaneously. During a barre ‘seat’ workout, the isometric pulses (known as ‘the shake’) keep the work at a level where every muscle in the desired area is recruited. This is how the achievement of the lifted ‘seat’ occurs.

of this, each class has a designated ‘core focus’ where abdominals are challenged to change.

Barre increases flexibility.

Bending over backwards may be something reminiscent of childhood gymnastic days, but better flexibility is possible through barre practice. Every exercise, and stretching in particular, allows the body to challenge flexibility. Being flexible is more than just being ‘bendy’; it allows the body to be more useful in day-to-day circumstances and protects the body when it needs it most.

Barre workouts are fun.

Barre lengthens legs.

Many people have a love-hate relationship with fitness and exercise. It’s either something we have to do because we know it’s good for us or it’s something that is so amazingly fun that missing a workout would seem like a crime. Barre workouts are definitely the latter. In fact, at some studios, it’s where lifelong friends are made.

Barre slims and tones abdominals.

With ‘seat’ strengthening, leg lengthening and tummy toning alone, barre is an amazing workout. But with the addition of flexibility and fun, barre becomes a workout like none other! Take advantage of the five and sign up for a class today.

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If we aren’t born with ‘stilts for legs’, we can still achieve them by focusing on extensions. Barre workouts extend muscle fibers by focusing on lengthening first, strengthening second. Crunches aren’t the only way to see definition in the abdominal region. With core breath focus, barre workouts provide 55 minutes of abdominal work. Focusing on ‘the tuck’ (drawing the belly into the spine), every exhale contracts the abdominals. On top

Jenny Wiglesworth owns and operates BarreU in Coeur d’Alene, ID. For more information, call 503-720-9451 or visit BarreUcda.com. See ad, page 14.

March 2018

The World’s Healthiest Cuisines What Five Countries Can Teach Us about Good Eating by Judith Fertig

mericans love to explore ethnic cuisines and then put their own “more is better” spin on them, like a Chinese stir-fry turned into chop suey with fried rice or a pasta side dish supersized into a whole meal. “We’ve Americanized dishes to the extent that they don’t have their original health benefits,” says Dr. Daphne Miller, a family physician in the San Francisco Bay area and author of The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Here are five popular—and healthy— world cuisines, known for their great dishes, star ingredients and health-enhancing practices.

Traditional Japanese

Ingredients. The dietary benefits of green tea, fermented soy and mushrooms like shiitake and maitake are well documented. 16

Inland Northwest

Add dried seaweed to this list. Beyond sushi, it’s a delicious ingredient in brothy soups, where it reconstitutes to add a noodle-like quality, slightly smoky flavor and beneficial minerals, including calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. A study in the Asia Pacific Journal of Clinical Nutrition linked the longevity of Okinawan residents to eating seaweed, a staple of macrobiotic diets. New York City culinary instructor and cookbook author Hiroko Shimbo prefers dried wakame seaweed, readily available in the U.S. Practices. Shimbo grew up in Tokyo, Japan, where her mother helped her surgeon father’s patients by preparing foods that helped them recover quickly. Shimbo believes wholeheartedly in Ishoku-dogen, a Japanese concept often translated as, “Food is medicine.”

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South Indian

Ingredients. South India—including the states of Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana—offers many plant-based dishes that feature coconut, rice and spices such as turmeric, known for decreasing inflammation, according to the Journal of Alternative and Complementary Medicine. Varieties of dried split peas called dal [dal is singular and plural] are used in vegetable curries and ground to make the gluten-free savory crepes known as dosa or puffy white idlis for a snack or breakfast. South India native and current Minneapolis resident Raghavan Iyer, teacher, consultant and author of many cookbooks, including 660 Curries, says, “One technique that gives vegetable dishes a lift is dry-frying or toasting whole spices. It adds complexity and nuttiness.” Simply heat a cast iron skillet, add the whole spices and

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Shimbo says, “I eat fairly well, treating food as blessings from nature that keep me healthy and energetic. I do not often indulge in expensive, rich foods.” She prefers eating foods in season and small portions, listening to what her body craves. When feeling the need for minerals and vitamins, she makes a brothy soup with just a little dried wakame, which reconstitutes to four times its dried volume. A second practice supporting healthy well-being is hara hachi bu, or “Eat until your stomach is 80 percent full.” It requires self-discipline to eat slowly and decline more food. But this restraint supports a widely accepted fact that “It takes about 20 minutes for the brain to receive the message that the stomach is full. If we eat slowly, we get the message at the right time, even if we want a few more bites. If we eat too quickly, by the time our brain sends the message, we have probably eaten too much,” says Shimbo. One Great Dish: Japanese soups offer nutrition and flavor in a bowl. Shimbo’s Eata-Lot Wakame Sea Vegetable Soup in her cookbook The Japanese Kitchen: 250 Recipes in a Traditional Spirit can be made with chicken or vegetable broth. Other healthy ingredients like sesame oil, fresh ginger, scallions and garlic boost its health benefits.

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dry fry until spicy aromas arise; then add them to a dish. Practice. South Indian meals usually comprise many small, highly flavored, colorful, plant-based dishes served with rice. They yield a pleasant aroma and sensation of fullness without overdoing it, says Iyer. One Great Dish: A vegetable/legume curry such as tamata chana dal, or smoky yellow split peas is simple to make. Iyer cooks dried, yellow, split peas with potatoes and turmeric, then dry-fries dried chilis and spices, and purées them in a blender for a no-fat, vegan and glutenfree dish. In Iyer’s view, “The epitome of comfort food is a bowl of dal and rice.”

Garden-to-Table Italian

Ingredients. There’s American-Italian, as in pizza with pepperoni and double cheese, and then there’s real Italian dishes dating back to the Etruscans. Healthy Italian starts with the love of growing things. Whatever grows in the garden is best, served simply with extra virgin olive oil; a recent Temple University study found it preserves memory and wards off Alzheimer’s. Eugenia Giobbi Bone, co-author of Italian Family Dining: Recipes, Menus, and Memories of Meals with a Great American Food Family, says, “My palate was formed with the flavors of homegrown foods. Cooking in central Italy is all about bringing out the flavor of a few very fresh, well-grown ingredients. That means primarily seasonal eating, with lots of vegetables and little meat in summer, the opposite in winter. There isn’t a lot of fuss to the culinary style, which instead depends on interesting, but simple combinations of foods and techniques.” Practice. Italian families’ view of healthful garden-to-table includes the exercise attained from gardening. “We have a good work ethic in our family,” remarks Bone, who lives in New York City and Crawford, Colorado. “We are of the mentality that physical work is satisfying, even when it is hard.” From her father’s family, Bone has learned to break a meal into small courses and to eat heavier during the day and lighter at night because this helps maintain a healthy weight, according to many studies including one published in the UK journal Diabetologia.

One Great Dish: Dress up pasta with a seasonal vegetable sauce, such as caponata, an eggplant and tomato mixture, or include primavera via spring vegetables and basil, or arrabbiata, featuring tomatoes and red pepper flakes.

Lebanese

Ingredients. “So much about Lebanese cuisine is ‘on trend’ with our tart and sour flavors from lemon, sumac and pomegranate molasses, a wide array of vegetarian and vegan dishes, plus a tradition of pickling, called mouneh, and yogurt and cheesemaking,” says food blogger Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen. “Lebanese cuisine is extraordinarily healthy, fitting squarely into the Mediterranean diet.” Abood lives in East Lansing, Michigan, where she loves to use summer cherries and berries in her Lebanese-inspired dishes. According to Abood, another reason why Lebanese food is so popular is that Lebanese immigrants to the U.S. now outnumber the native population of their mother country. Practice. Gathering to share food is a hallmark of Lebanese hospitality. “The Lebanese style of eating includes maza; many small shared plates of remarkable variety,” says Abood. “Food as medicine” is also a Lebanese practice, according to a study in the journal Evidence-Based Complementary and Alternative Medicine. One Great Dish: “Many of my favorite Lebanese dishes are plant-based,” says Abood. “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillings, and cook them in a garlic or tomato broth. Every week, we make and eat mujaddara, a lentil and rice or bulgur pilaf with deeply caramelized onions.” Pair with any Lebanese salad, such as one she makes with sweet cherries and walnuts for “a perfectly healthy and crazy-delicious meal.”

Vietnamese

Ingredients. Vietnamese cooking emphasizes fresh herbs and leafy greens, green papaya, seafood, rice and condiments. A study in the British Journal of Nutrition found that green or unripe papaya contains more healthy

carotenoids (lutein, beta-carotene and lycopene) than tomatoes or carrots. Practice. The preferred style of Vietnamese cooking is steaming or simmering, using less fat. It also encourages communal eating, with each diner dipping an ingredient into a cooking pot. Cooked foods are accompanied by fresh salad greens, including herbs served as whole leaves. One Great Dish: Vietnamese hot pot is a favorite of Andrea Nguyen, whose Vietnamese family emigrated to California. Nguyen, author of Into the Vietnamese Kitchen: Treasured Foodways, Modern Flavors, blogs about food at VietWorldKitchen. com and now lives near San Francisco, California. “This is a slow, cook-it-yourself kind of meal. Set it up, relax with some organic wine or beer and enjoy. Flavors develop and the hot pot transforms as you eat,” she says. “At the end, you’ll slurp up the remaining broth and noodles.” See Tinyurl.com/Viet-ChineseHotPotRecipe. French Bonus: While croissants and triple-crème brie might not seem part of an ideal diet, rediscover two healthy practices from the French: Eat less and eat together. Ongoing studies at Cornell University show that we eat less if offered less. When researcher Paul Rozin, Ph.D., a psychology professor with the University of Pennsylvania, compared portions in Paris, France, and Philadelphia, Pennsylvania, the Philly portions were 25 percent larger. It’s also reflected in the two countries’ cookbook recipes. Rozin further found that French diners spent more time eating those smaller portions—perhaps explaining the French paradox: Most French eat rich foods and drink wine, yet don’t get fat. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com). March 2018

At least 10 hours a week outdoors in sunshine is crucial for children under 6 for development of healthy eyes. Otherwise, the risk of myopia increases, which in turn lends risk for cataracts and glaucoma in adulthood. ~University of Sydney Adolescent and Eye Study of 2,000 children

Sunshine on Our Shoulders

Makes Us Happy and Healthy by Kathleen Barnes

ver since skin cancer scares penetrated the national psyche in the mid-1980s, Americans have been conditioned to cover up and slather on sunscreen when we leave the house. Now experts say we haven’t been doing ourselves a favor, even when strictly using all-natural formulas. We’ve been blocking the sun’s life-giving rays, essential for the body’s production of vitamin D, and possibly prompting a host of health problems.

Safe Exposure Update

“Ninety percent of the vitamin D we get comes from the sun, and exposing arms and legs for a few minutes a day is enough for most people with no risk of skin cancer,” says Registered Nurse Sue Penckofer, Ph.D., a professor in the School of Nursing at Chicago’s Loyola University. She’s the lead researcher for the Sunshine 2 Study, a clinical trial investigating the vitamin’s vital role in relieving depression.

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Do You Suffer From • Headaches • Migraines • Lower back pain • Hip pain • Sciatica • Neck pain • Hand & arm numbness • Fibromyalgia We Are Here To Help

“Every tissue and cell of your body requires vitamin D to function properly,” says Michael Holick, Ph.D., a medical doctor who has pioneered vitamin D research at the Boston University Medical Center. A 40-year professor at the Boston University School of Medicine, he’s a fervent advocate of sensible sun exposure. “Vitamin D is actually a hormone, essential for bone and muscle health. It plays a significant role in reducing the risk of infectious diseases, including cardiovascular problems and certain cancers, contributes to brain function and memory, and elevates mood, all while reducing early mortality,” explains Holick, author of The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Yet, he says, about half of all Americans are among the 1 billion people worldwide that are vitamin D deficient. Published vitamin D research in the U.S. National Library of Medicine turns up 74,486 studies and citations dating back to 1922, with nearly half done in the past 10 years; 478 of the total were authored or co-authored by Holick or cited his research. His work confirms that sensible sun exposure and supplementing with natural vitamin D3 brings vitamin D levels to the optimal 40 to 60 nanograms per milliliter (ng/ml). New research from the University of Surrey, in the UK, found D3 twice as effective in raising vitamin D levels as D2, which is often synthetically produced. While the human body manufactures vitamin D as a response to sun exposure, eating certain foods like fatty fish, egg yolks and cheese can help. Fortifying foods with

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healing ways

the vitamin is controversial. “It’s interesting that the right sun exposure will correct D deficiency rapidly, but won’t create an excess. Our bodies stop producing the hormone vitamin D once we have enough,” says Dr. Robert Thompson, an obstetrician, gynecologist and nutrition specialist in Anchorage, Alaska, and author of The Calcium Lie II: What Your Doctor Still Doesn’t Know.

Lift Your Mood

Bare Minimum Holick, who differentiates between unhealthy tanning and healthy sun exposure, recommends exposing arms and legs to noonday sun for five to 10 minutes three times a week for most people. He adds, “Everyone needs 1,500 to 2,000 international units of vitamin D3 [supplements] a day year-round, and obese people need two to three times that much, because their ability to manufacture vitamin D is impaired.” Penckofer’s research confirms that fair-skinned people absorb the sun’s rays easily and quickly, while darker-skinned people have a natural sunblock, so they need much longer sun exposure to absorb the UVB rays that trigger the production of vitamin D. She remarks that inadequate vitamin D is a possible explanation for the greater risk of high blood pressure observed in African-Americans. Holick contends that anyone living north of Atlanta, Georgia, cannot get enough winter sun exposure to maintain optimal vitamin D levels. “While vitamin D can be stored in the body for up to two months, a winter-induced deficiency is a convincing explanation for the seasonal affective disorder that strikes many in northern states in January, just two months after the weather turns too cold to get sufficient sun exposure,” explains Penckofer. “In Alaska, we eat lots of fatty fish and take D supplements in winter. We know there’s no chance we’re getting the D we need from the sun, even when we’re sunbathing in negative 30 degrees Fahrenheit temperatures,” quips Thompson. Kathleen Barnes is the author of numerous books on natural health, including Food Is Medicine: 101Prescriptions from the Garden. Connect at KathleenBarnes.com.

and More with Vitamin D

by Kim White

itamin D is called the “sunshine vitamin” because our bodies naturally produce vitamin D when our skin is exposed to sunlight. The winter light, more time indoors, and the increasing use of sunscreen all contribute to lower levels of vitamin D. Vitamin D deficiency and insufficiency is prevalent in both adults and children. Studies vary in reporting these rates, but it is generally agreed that vitamin D deficiency is a widespread issue. For children, deficiency estimates range from 50 to 70 percent and adults are between 40 and 50 percent. Many of us living in the Pacific Northwest supplement our diets with vitamin D. Though most people take a standard recommended dose of 2,000 IU per day of vitamin D3, for many, that dosage may not be enough to make a significant difference in their health—especially during the winter months. Increasing the dose to 5,000 IU per day until spring hits could be necessary to assure your body stays within healthy vitamin D levels.

Re-Check Levels

While many people discover their levels were low through testing, and therefore begin supplementing with vitamin D3, they usually don’t have their levels re-checked. However, re-checking is an equally important part of the process that should be done a few months after beginning a protocol to ensure proper dosing and to adjust supplementation as necessary.

Better Absorption

Since vitamin D is a fat-soluble vitamin,

it should be taken with a healthy fat to aid absorption. Although it may seem counterintuitive, people who are obese have lower absorption rates and need to supplement more, perhaps because of adipose tissue (fat) up-taking the vitamin D. Our bodies hold onto vitamin D, so we don’t normally need to consume amounts in excess of 5,000 IU per day for periods of six months or longer. Again, this is where level retesting comes in handy to ensure your body is getting the dose it needs.

Why to Supplement with Vitamin D

Vitamin D helps build stronger bones. It also may lower the risk of developing the flu, as it plays an important role in regulating our T-cells (immune cells). Who couldn’t use that this time of year? It is widely accepted that vitamin D lifts your mood. Many studies show that people with depression and fibromyalgia report less symptoms when taking vitamin D. The decreased sun exposure, and therefore decreased vitamin D production in the winter months, is believed to contribute to SAD (seasonal affective disorder). It may decrease your risk of heart disease. Mounting evidence suggests that vitamin D deficiency could be linked to several chronic ailments, including cardiovascular disease and cancer. Kim White, DC is the owner of Intelligence Balance Spinal Care located at 2310 N Molter Rd. Ste. 108 in Liberty Lake. For more information, call 509-924-4443 or visit IntelligentBalance.com. See ad, page 18. March 2018

business spotlight

Lisa and Russ Weaver

North Spokane

Grocery Outlet Strives for Healthy Foods at Affordable Prices

by Sheila Julson

hen Jim Read started selling discounted military surplus under the name Cannery Sales in San Francisco in 1946, little did he know he was paving the foundation for Grocery Outlet, a successful chain of value grocery stores. The North Spokane Grocery Outlet location opened June 1999, and in November 2012, Lisa Weaver, who worked at the North Spokane Grocery Outlet for nine years in the produce department, as a cashier and in management positions, purchased the store. Lisa and her husband, Russ Weaver, strive to continue the Grocery Outlet mission with vast offerings, including healthy and organic options, for a great value. Lisa says the biggest customer draw is the deeply discounted prices. “We strive to be 30 to 50 percent lower in cost than conventional grocery stores. Our customers also say they love shopping here because it’s like a treasure hunt—they’re never sure what they’re going to find,” she enthuses. “I always tell customers that if they see something they like to buy it now, because we might not get it again. The buyers for Grocery Outlets source all over the world, so we never

Our customers also say they love shopping here because it’s like a treasure hunt— they’re never sure what they’re going to find. ~Lisa Weaver 20

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know what will be available, which is why every Grocery Outlet has variety and each store offers a little something different.” In addition to friendly staff, North Spokane Grocery Outlet has recently completed a store remodel with new shelving, a larger meat case, and new coolers. Lisa places orders based on what customers at the North Spokane want. Popular items include non-dairy milk such as soy and almond. North Spokane also has a good selection of natural, organic, specialty and healthy foods and products, also discounted 30 to 50 percent lower than most grocery stores, making these items very affordable. Lisa and Russ are proud of their meat case, and they get fresh produce delivered three times per week. Economical pricing isn’t just limited to food items; North Spokane Grocery Outlet has good prices on beer and wine, and they’re proud to offer many wonderful wines from Washington State. The Weavers take pride in being part of the North Spokane community. They donate to schools, churches, the Boy Scouts and Girl Scouts, the Mead Food Bank, to which they contribute leftover food, and Habitat for Humanity. Lisa’s flexible schedule allows her to participate in a variety of community events, as well as spend time with her family. North Spokane Grocery Outlet also participates in Hillyard Days, where they host an interactive booth filled with prizes and giveaways. The store’s staff also enjoy taking part in parades, fairs and other events. “It’s rewarding when customers tell me they like shopping in our store, and they are so happy we are here,” Lisa says. “Grocery Outlet stores are able to offer customers something that a lot of stores can’t—highly discounted food, beverages, beer, wine, gifts and other products. We care about and truly enjoy serving our north side neighbors and the community.” North Spokane Grocery Outlet is located at 7810 N. Division St., Spokane. For more information, call 509-484-4850 or visit Grocery Outlet.com. See ad and store coupon, page 29. Stay tuned for spotlights highlighting the Spokane Valley Grocery Outlet in April, the Coeur d’Alene Grocery Outlet in May, and the Downtown Spokane Grocery Outlet in June.

inspiration

Reclaim Your Magic Make Your World Wondrous Again

by Paige Leigh Reist

e are all born with magic, but somewhere along the way, life tends to stomp it out of us. When we are living in our magic, we become curious, passionate and energetic. We thrive. Here are five ways to begin to reclaim our own special vibrancy.

LIVE WITH EARTH’S CYCLES Our planet teaches by example how to live in harmony with the seasons. Rest in the winter, awake to new beginnings in spring and rejoice in summer’s bounty. Give extra thanks in autumn. Live by and with the land, and watch how goodness magically blooms into being.

EXERCISE INTUITION Trusting in our intuition is generally discouraged from a young age. We’re taught to ignore it in favor of logic, following social scripts and displaying expected behaviors. We’re told whom to look to for answers, definitions of right and wrong and true and false, and that grown-ups always know best. A powerful way to counteract this conditioning is to come to trust ourselves. Intuition is like a muscle—the more we use it, the more powerful it becomes. The spiritual “still small voice” won’t lead us astray.

COMMUNE Speaking our truth is transformative. To be heard, validated and supported is a

powerful catalyst of personal growth and supports self-worth. Whenever possible, make time to meet with kindred spirits and share personal stories, wisdom and struggles around the proverbial fire.

CELEBRATE Spend time thinking about what it is that comprises the essence of oneself and celebrate it—that is where magic lives. Often, the qualities that carry our magic may have been put down. Sensitivity can be considered weakness. Determination might be termed stubbornness. But if we unabashedly love and celebrate these qualities in ourself, we begin to re-conceptualize them as sources of strength and power, and magic seeps through.

STOP ACCEPTING THE MUNDANE Let go of anything that does more to limit rather than propel progress. Review media habits, relationships, jobs and character traits, and be ruthless in pruning what needs to go. Try to interact only with people, activities and things that produce glowing feelings of inspiration, fulfillment and buzzing vitality. Assess habits honestly and choose meaningful substance over comfort, ease and familiarity. Paige Leigh Reist is a writer from Calgary, Alberta, Canada, who blogs at TheWholesomeHandbook.com. March 2018

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by Susan Briggs

amily dogs frequently accompany us on errands and outings away from their familiar home environment and we want them to enjoy these expeditions, so understanding their view of the world is important. To a dog, every experience is either familiar or unfamiliar. The first time they encounter a new sound, place or person, they may feel anxious. We can help with the adjustment by introducing them slowly to each new experience and step aside to provide them distance or space to observe it first at their own pace. Knowing the “tells” that signal when a dog is comfortable or uncomfortable goes a long way to a harmonious experience. Allison Culver, assistant director of The Lightfoot Way holistic animal learning center, in Houston, remarks, “Knowing how to communicate with your animal can save a lot of heartache.” With a bit of applied attention, we can readily learn to understand the changes in canine body posture and behavior that communicate their emotional state. Start by observing the dog’s posture when they are relaxed at home. It’s likely

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that their weight is balanced on all four legs and their mouth is slightly open; movement is relaxed, loose and agile. When a dog feels happy or playful, notice how their ears may perk up or tilt slightly forward. Their tail might rise and wag, and they may emit a cheerful bark. Using their visual and audio demeanor as a baseline prepares us to be alert for three secret tells that signal a change in their emotion. Closing their mouth routinely occurs when a dog is unsure or anxious. When their mouth remains closed for a minute or more, it’s a sure clue that they need more time to process information. Lip licking such as quick flicks of the tongue is meant to appease and may prevent an uncomfortable situation from escalating into anything resembling a confrontation. Dogs do it with each other and with us, too. A look away that avoids direct eye contact likewise signals that a dog is urgently processing their current environment. Norwegian dog trainer Turid Rugaas, author of On Talking Terms with Dogs:

Calming Signals, identifies the lip licking and averting of the eyes as self-calming behaviors. She affirms, “When dogs are stressed by the environment, they start using calming signals to ease the stress.” When this happens, first try creating more space or distance between the dog and any perceived threat; this may return them to their body language norm. If not, consider using holistic calming aids like a properly mixed lavender essential oil spray or Bach Rescue Remedy Pet flower essences, keeping these well away from their face. Also try mentally engaging the dog with learned cues. A quick game of sit, down, sit plus high-five allows them to engage in a familiar activity while they adjust to a new environment. If the pet does not respond to nor-

mal cues and continues to display multiple stress signals for an extended period, leave the scene altogether. Their anxiety hasn’t been relieved. If it’s still important that the dog learns to enjoy the troubling environment, work with a professional trainer that uses positive reinforcement tools to aid the transition (see PetProfessionalGuild.com or apdt.com). The trainer will assist in creating a plan that allows the pet to adjust at a pace that allows them to remain comfortable. By observing a dog’s posture, we can be confident of choosing mutually good outings. Susan Briggs, of Houston, TX, is co-author of Off-Leash Dog Play: A Complete Guide to Safety & Fun, co-founder of The Dog Gurus and owner of Crystal Canine (CrystalCanine.com).

Cannibidiol Oil for Pets Helps Anxiety and Panic Attacks

ust as cannibidiol (CBD) oil has been found to help humans with a host of conditions, research finds that dogs and cats can also reap similar benefits from this health-enhancing herb. Pets can experience and be affected by anxiety when found in situations that include confinement, travel or unsettling noises. Many pets experience separation anxiety from their owners, which can often result in panic attacks. Some common symptoms of a panic attack include rapid breathing and heart rate, pacing, loss of appetite, hiding, dilated pupils, barking/meowing or whining more than usual and excessive licking or chewing on skin. While CBD is a compound derived from cannabis (hemp) plants, it contains zero tetrahydrocannabinol (THC), which gives marijuana its psychoactive properties. Thus, pets will not get “high” from CBD oil. Instead, they will experience relaxation without intoxication. CBD

oil is an effective and safe way to alleviate stress and anxiety for beloved family pets. There are numerous organic hemp CBD oils on the market made specifically for dogs and cats. Visit a local holistic pet store to find out more about the CBD oils they offer and how your pet may benefit. As always, it’s a wise idea to also consult with your pet’s veterinarian to discuss stress and anxiety issues before embarking on any stress-reduction program. Mara Crowell, Aquila Brown and Amy Barker locally own and operate holistic pet stores in the Liberty Lake and Spokane area. Pawpular Companions and Prairie Dog Pet Mercantile carry Pet Releaf brand CBD oils, edibles, topical treatments and capsules. Yuppy Puppy offers Hemp Victory Garden CBD oil and Canna Companion capsules. Contact or visit the nearest store location for more information. See ad, back cover. March 2018

Aquila and Gavin Brown with their pups, DuraMax and Vroom

The Yuppy Puppy Knowledgeable, Fun-loving Pet Service by Sheila Julson

s Americans develop closer relationships with their pets, with that comes a growing awareness of providing high-quality food and wellness products for their furry friends. Aquila Brown, who owns The Yuppy Puppy with her husband, Gavin, was inspired to start her own self-serve dog wash and pet store when her dog, DuraMax, experienced food allergies, bladder issues and skin problems. In October 2006, the Browns opened The Yuppy Puppy’s first location in north Spokane, and the business grew to offer five self-serve dog wash stations, a dog-

gie day care, professional grooming, and a retail component. In February, they opened a second location downtown, with 1,900 square feet of retail space, a 1,000 square foot grooming area in the lower level, and two self-serve dog wash stations. The Yuppy Puppy carries high-quality food, treats, toys and accessories for dogs and cats. “You won’t find anything in our stores that we wouldn’t feed our own pets,” Aquila says. All pet foods found on The Yuppy Puppy’s shelves are free from corn, wheat, soy and byproducts. They don’t carry any consumable products made in China.

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“We have personal relationships with these pet food companies. We know their reps and have visited their facilities,” Aquila adds. Brands include NutriSource, First Mate—a small Canadian company with its own canning and kibble facility—and Farmina, out of Italy. The Yuppy Puppy also has a large selection of raw, frozen, freeze-dried and dehydrated foods. In addition, The Yuppy Puppy offers a buyback guarantee on all food. “If your pet hates it, we will take it back and you can try something different, so you’re never out any money,” Aquila says. Returned food is donated to the Spokane Humane Society to distribute to pet owners in need. Pet parents can also find nutritional supplements and CBD oil for pets, as well as bone broth, popular for its antiinflammatory and digestive properties. In addition to self-serve dog wash stations, The Yuppy Puppy also offers professional grooming, and a doggie day care at the north side location. An educational component is key to the store’s service. All employees participate in monthly food training and sales programs so they can properly address all customers’ needs. The Yuppy Puppy has a smoke-free and drug-free work policy. “Our staff is outgoing and laid back,” Aquila says. “We have fun and there’s no high-pressure. All the choices can overwhelm people, but if you’re making an effort to educate yourself about nutrition, you’re doing right by your pet, period.” The Yuppy Puppy also partners with area animal welfare organizations such as the Spokane Humane Society and Murci’s Mission for adoption events and donation drives. The Yuppy Puppy is located at 9511 N. Newport Ave., Spokane, and 830 W. Sprague Ave., Spokane. For more information, call 509-467-8221 or visit YuppyPuppySpokane. com. See ad, back cover. Stay tuned for Pet Spotlights for Pawpular Companions in April, and Prairie Dog Pet Mercantile in May. Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

Jessica Mumm Photography

pet spotlight

calendar of events

SATURDAY, MARCH 17

NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Review guidelines for submissions at inwAwakenings.com or email Publisher@inwAwakenings.com for more information.

SATURDAY, MARCH 3

TUESDAY, MARCH 13

Holy Fire II Reiki I and II Intensive Training – Mar 3-4. 9am-6pm. This beginning training is one of the most thorough and comprehensive available. It includes both Reiki I and II and is a combination of western and Japanese styles. Tuition: $410. A Spiritual Touch, 923 E Sherman Ave, Coeur d’Alene. Register: 208-691-8865. Facbook.com/HealingCenterOfLove.

Advanced Healing Techniques for the Reiki Healer – Mar 13-14. 10am-5pm. Refresh your training while learning new skills under the guidance of experienced angelic reiki master teachers. Tuition: $333. Compass Rose, 909 N Pines Rd, Spokane Valley. 509-926-9803. ChangeYourCompass.com. AngelicReikiTraining.com.

THURSDAY, MARCH 8

THURSDAY, MARCH 15

Spring Weight Loss Primer – 6:30-7:30pm. Summer is right around the corner. Kick start your weight loss goals with this three-month activation workshop. Free. 915 W 2nd Ave, Ste 7, Spokane. RSVP: IntentionalHypnosis.com.

Healing Local Kickoff Party – 6-8pm. Event for wellness practitioners! Healing Local will provide comprehensive referral networks, health directory and business development services for the Spokane/ CdA health and wellness community. Learn more at the FREE kickoff party. Food and drinks provided. Spokane Valley Event Center, 10514 E Sprague Ave. Spokane.HealingLocal.org.

FRIDAY, MARCH 9 Sacred Contract and Transformations – Mar 9-12. 9am-6pm, Fri-Sun; 9am-4pm, Mon. The Sacred Contracts journey takes us deep into the analysis of our personality selves. Discover the greatest obstacles to growth and happiness and remove core blockages. Tuition: $750. Compass Rose, 909 N Pines Rd, Spokane Valley. 509-926-9803. ChangeYourCompass.com. AngelicReikiTraining.com.

FRIDAY, MARCH 16 Breema Experiential Evening – 7-9pm. Learn more about Breema and our upcoming workshop. Free. The Buddhio, South Perry Yoga, 915 S Perry, Spokane. Register: 510-428-0937 or Breema.com.

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Maturing Human Body 101 – 9am-1pm. Aging does not have to be an uncontrollable event with a bad outcome. Presenter, Dr Kelli Pearson, will teach the art of breath and meditation, stretching, keys to a happy heart and how to best sit, stand and walk. $89. CenterPlace at Mirabeau Point Park, 16201 E Indiana Ave, Spokane Valley. Register: 509-927-8997 or GetHealthyWithSabrina@gmail.com.

savethedate Breema: The Art of Being Present

Breema offers a practical way to unify the energies of mind, body, and feelings to support being present and living more meaningfully. Continuing education (CE) for massage therapists.

March 17 · 10am-5:30pm $125 10% online discount with promo code NASPOKANE The Buddhio, South Perry Yoga, 915 S Perry, Spokane.

Sleep Apnea Relief Helps ensure deep, steady breathing throughout the night, improving the efficiency of the lungs and relaxing muscles to address sleep apnea.

Injury Repair Ankle sprains, bruises, painful elbows and shoulders all need help during repair. Bruise, Strain & Tear Repair clears the bruising and keeps the healing process going for as long as you apply it. Get a complete repair naturally.

Sinus Infection Sinus Relief offers a nasal spray that is both anti-fungal and anti-bacterial in a convenient spray bottle. Super Neti Juice offers the same antimicrobial power with soothing, subtle peppermint. Powerful tools to combat germs.

Rash Relief This powerful herbal lotion is designed to relieve the pain and itch of eczema, while correcting the cause and repairing the skin. A healthy and natural approach to correcting skin rash without dangerous drugs.

March 2018

MONDAY, MARCH 19 Gemstone Folklore Class – 5:30-7:30pm. Participants explore the history and metaphysical properties of gems and minerals and how to make them useful in their lives. $15. Wonders of the World Bead Shop, Flour Mill, 621 W Mallon Ave, Spokane. Sign up in the bead shop. Info: 509-3252867. WondersOfTheWorldInc.com.

WEDNESDAY, MARCH 21 The Deeper Wisdom and Usage of Astrology & Tarot with Steffan Vanel – 6:30-8:30pm. Vanel is a world renowned astrologer, tarot card reader and author. He will present on his unique synthesis of astrology, tarot, Kabbalah and psychology. $15 donation. Private reading appointments available. A Spiritual Touch, 923 E Sherman Ave, CdA. Info: 208-691-8865. SpiritualCompany.com.

advance, $6/door; kids 4 and under/free. Spokane County Fair and Expo Center, 404 N Havana St, Spokane. NorthwestPetExpo.com.

WEDNESDAY, MARCH 28

savethedate North Idaho Health and Wellness Fair

Join the sixth annual health and wellness fair at the Coeur d’Alene resort featuring more than 100 wellness booths, free raffles, prizes and giveaways.

March 28 · 4-7:30pm Free.

THURSDAY, MARCH 22 Discover Your Confident Self: Build Strong Personal and Professional Relationships – 6:307:30pm. Learn how to become fully engaged in life and build stronger relationships socially and professionally. Free. 915 W 2nd Ave, Ste 7, Spokane. RSVP: IntentionalHypnosis.com.

SATURDAY, MARCH 24 Northwest Pet Expo – 10am-6pm. This fundraiser for SCRAPS features numerous booths, grooming contests, doggie fashion show, police K9 presentations, wiener dog races and free samples. Family friendly. $7/advance, $10/door; kids 5-12: $3/

115 S 2nd St, Coeur d’Alene.

FRIDAY, MARCH 30 Good Friday Prayer Vigil at Unity Spiritual Center – 2:30-7pm. Join the Unity Chaplains for a prayer vigil and labyrinth walk leading up to the 7pm service. 2900 S Bernard St, Spokane. 509-8386518. UnitySpokane.org. Good Friday Service at Unity Spiritual Center – 7pm. Join Reverends Jane and Gary Simmons for this Good Friday service. 2900 S Bernard St, Spokane. 509-838-6518. UnitySpokane.org.

SATURDAY, MARCH 31 Spokane Superhero Fun Run 2018 – 10am-noon. Dress as your favorite superhero for this fun run supporting CASA Partners, a local non-profit that provides support to children in the Spokane area who are in foster care or dependency. $35/adults, $30/teens, $10/kids. Tickets: Active.com. Facebook. com/SpokaneSuperHero.

Facebook.com/NorthIdahoWellness

THURSDAY, MARCH 29 Ladies Health Night – 5:30-7:30pm. Join Clear Chiropractic for this annual event for the ladies. Bring a friend and enjoy appetizers and wine, while learning about self-care and wellness. Free goody bags for the first 30 attendees. Tickets: $5/advance, $10/door. EventBrite.com. 2503 E 27th Ave, Spokane. 509-315-8166. ClearChiroSpokane.com.

plan ahead SUNDAY, APRIL 1 Unity Spiritual Center Easter Sunrise Service – 7-8am. Join our sunrise Easter service in the Unity chapel. Enjoy a drum circle and meditation with gongs featuring Steve Croteau. Breakfast provided after the service. Regular services at 9am and 11am (see ongoing calendar). 2900 S Bernard St, Spokane. UnitySpokane.org.

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DISCOVER YOUR WELLBEING AT PHILIPSTEIN.COM

If you choose to return your Philip Stein goods, please do so within 30 days of receipt in perfect condition and in the original packaging.

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sunday

thursday

Unity Center of North Spokane Group Service – 8:45am & 11am. A contemplative meditation service at 8:45am, and a more social celebration service at 11am. Youth services available at 11am. 4123 E Lincoln Rd, Spokane. 509-489-6964. TheUnityCenter.org.

Half-Hour to Health – 6-6:30pm. 3rd Thur. See Monday listing. 2503 E 27th Ave, Spokane. 509315-8166. ClearChiroSpokane.com.

Unity Spiritual Center Group Service – 9am & 11am. Join for joy-filled music that opens the heart, a time of stillness to quiet the mind and body, and dynamic messages that both uplift and yet challenge us to make our lives, and thus our world, better. Childcare available. 2900 S Bernard St, Spokane. 509-838-6518. UnitySpokane.org. Unitarian Universalist Church – 9:15am & 11am. We have no dogma or creed and we are each free to seek inspiration from many sources, including the world’s many religions, philosophy, literature, art, and science. Ours is a dynamic, welcoming, and supportive faith community that values the worth and dignity of every person and every individual’s right to freely search for truth and meaning in their lives. 4340 W Fort George Wright Dr, Spokane. 509-325-6383. UUSpokane.org. Unity Spiritual Center of North Idaho Group Service – 10am. Our Sunday Services are a celebration of living where we explore our connection with Spirit and learn practical ways to apply ancient wisdom to thrive in the here and now. 4465 N 15th St, Coeur d’Alene, ID. 208664-1125. UnityCenter.org.

Yoga and Essential Oils – 7-8pm. Join for a yoga class where we will use essential oils to deepen and enrich our practice and flow. $10 first class or purchase punch card. Gita Yoga Studio, 206 E Indiana Ave, Ste 200, Coeur d’Alene. RSVP: 208-651-8438.

friday First Friday – 5-8pm. 1st Fri. Downtown retailers and restaurants stay open, feature artists and musicians and offer special promotions. Free admission. Downtown Spokane. 509-456-0580. Second Friday – 5-8pm. 2nd Fri. Stroll through downtown Coeur d’Alene and experience the vibrant arts community. Support the downtown shops, restaurants and businesses. Look for the official yellow ArtWalk balloons. A family-friendly event. Free. CdaDowntown.com.

OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise in Natural Awakenings classified ad section. To place an ad, email Publisher@inwAwakenings.com. START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business, complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakeningsmag.com/MyMagazine.

SERVICES INTERIOR PAINTING AND MURAL WORK – Do you need a room or office painted by a professional, reasonably priced painter/artist? Contact Nate for a free estimate: 509-558-1957. NATURAL HOUSECLEANING SERVICE – Let us do the work so you don’t have to! Experienced, thorough, dependable; and we only utilize natural cleaning products. North Idaho and surrounding area. Call Dacia for a free estimate: 208-699-3435.

Spokane Buddhist Temple – 10:30am. Our main temple hall is called a Hondo where we gather for services. The shrine (Gohonzon) is located in the front center. The ringing of the Kansho signifies the beginning of our service. Begin with a moment of quiet meditation and the chanting of the sutras. 927 S Perry St, Spokane. 509-534-7954. SpokaneBuddhistTemple.org.

monday Half-Hour to Health – 6-6:30pm. 1st Mon. 30-minute workshop led by Dr Ellis at Clear Chiropractic. Learn how your body works to heal itself with chiropractic care. If you’re tired of taking medications that mask your symptoms and don’t actually heal your body, join us to learn more. Free. 2503 E 27th Ave, Spokane. 509-315-8166. ClearChiroSpokane.com.

wednesday Wellness Wednesday Online Essential Oil Class – 1-2pm. Interested in learning more about essential oils, but can’t make it to a physical class? This online option is a great way to learn more, ask questions, and see how these natural products can enhance your life. Free. Text: 208699-3679 for link.

March 2018

community resource guide

ESSENTIAL OILS OCEAN’S POTIONS

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@inwAwakenings.com to request our media kit.

BIOFEEDBACK

ACUPUNCTURE NELSON COMERCI, LAC

CDA Acupuncture & Holistic Healing 225 E. Locust Ave, Coeur d’Alene 208-665-2293 • CDAHealing.com Nelson offers traditional oriental medical techniques for a variety of imbalances including physical, mental and emotional. He specializes in acute and chronic pain; digestive, gynecological, mental health, hepaticgallbladder disorders; autoimmune syndromes and substance misuse including cigarettes, alcohol and drugs. See ad, page 23.

LILAC CITY ACUPUNCTURE

2925 N Monroe St, Spokane 509-808-0818 • LilacCityAcu.com Spokane’s first dedicated community acupuncture clinic, offering $20 acupuncture treatments in an open, relaxing setting. Appointments can be made easily on our website and same-day ap-pointments are often available. There is a one-time $10 paperwork fee.

LISE TAKASHINA, LAC

Peony Acupuncture & Apothecary 302 N 5th St, Coeur d’Alene • 208-292-4829 PeonyAcupuncture.com Find health, balance, and inner vibrancy through a range of holistic treatments including acupuncture, herbal medicine, Moxa, cupping, essential oil therapy, guasha and other modalities. Takashina is passionate about women’s health and holistic internal medicine including pain management, digestive health, and natural hormone regulation.

ACUPUNCTURE & CHIROPRACTIC JERRY BAILEY, DC, CAC

LAKESIDE HOLISTIC HEALTH 518 N 4th St • Coeur d’Alene 208-758-0568 21651 E Country Vista Dr, Ste F Liberty Lake • 509-385-0218 ContactUs@LakesideHolistic.com LakesideHolistic.com Our goal for your care is to restore balance to the body while promoting wellness and optimum health through guided care involving acupuncture, chiropractic and functional medicine. Your journey to optimal health is only one step away from starting. See ad, page 4.

Inland Northwest

MIND-BODY WELLNESS

COR COUNSELING AND WELLNESS Jennifer Burrows Rock Pointe Tower 316 W Boone Ave, Ste 656 Spokane • 509-242-0856 SpokaneBiofeedback.com Biofeedback is a holistic stress reduction technique that factors in a variety of stressors ranging from emotional to environmental for mind, body and spirit support. Each session is specifically tailored to client wellness concerns. Experience the profound benefits of biofeedback today!

CHIROPRACTIC INTELLIGENT BALANCE SPINAL CARE 2310 N Molter Rd, Ste 108 Liberty Lake • 509-924-4443 Info@IntelligentBalance.com IntelligentBalance.com

Not all forms of chiropractic care are the same. Intelligent Balance treats patients using upper cervical chiropractic care by performing the QSM3 technique, which focuses on body balancing. They also specialize in a progression of the NUCCA chiropractic technique that achieves measurable results in a comfortable setting. Schedule a free consultation today. See ad, page 18.

CLEANING SERVICES CLEANING BY DACIA

Hayden, ID • 208-699-3435 Let us do the cleaning so you don’t have to! Experienced, thorough, dependable; and we only utilize natural cleaning products. North Idaho and surrounding area. Free estimates.

ENERGY HEALERS SUSAN FLERCHINGER

Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-879-3264 • SusansEnergy@aol.com HealingWatersCenter.com My mission is to facilitate healing for you (and the Earth) to help propel you into a life you love. Through energetic releasing of emotional baggage, traumas, other’s energies and fears, we open the flow for your own natural healing to take place. See ad, page 22.

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Erin (Ocean) Meenach Young Living Essential Oils Independent Distributor 509-475-2513 Call Ocean to find out about Yo u n g L i v i n g ’s E s s e n t i a l Rewards program and how you can earn everything from free essential oils to residual income. If you’re interested in lifting your mood, increasing libido, sleeping better and supporting your immune system, I am here to help.

FITNESS STUDIOS BARREU

195 E Hazel Ave Coeur d’Alene • 503-720-9451 BarreUcda.com Coeur d’Alene’s first Barre studio. Locally owned and independently operated, workouts focus on lengthening and strengthening the body. High-intensity, low-impact exercise designed for every age and fitness level. A fun studio where women make life-long friends. Childcare available. See ad, page 14.

FUNCTIONAL MEDICAL PRACTICES LAKESIDE HOLISTIC HEALTH 518 N 4th St • Coeur d’Alene 208-758-0568 21651 E Country Vista Dr, Ste F Liberty Lake • 509-385-0218 ContactUs@LakesideHolistic.com LakesideHolistic.com

By shifting the traditional focus of medical practice to a more patient-centered approach, functional medicine addresses the whole person. Lakeside Holistic practitioners spend time with pa-tients, understanding their histories and evaluating the interactions among several lifestyle factors that can influence long-term health. See ad, page 4.

HALOTHERAPY/ RESPIRATORY WELLNESS SALTROOM OF SPOKANE 2838 N Ruby Spokane • 509-255-0505 SaltRoomOfSpokane.com

Dry saline aerosol or Halotherapy provides a gentle respiratory cleanse. Beneficial for relieving lung conditions like bronchial asthma, cystic fibrosis and lingering cough. Helpful in treating skin problems like eczema and acne. If you are seeking non-invasive, relaxing, natural treatment consider Halotherapy.

HEALING PROGRAMS HEALING WITH HORSES SANCTUARY Gloria Lybecker, Specialist Airway Heights, WA 509-876-1802 • LifeFocused@gmail.com HealingWithHorsesSanctuary.com

Gloria and her amazing horses work in partnership with individuals, couples, families and groups to support the whole being - mind, body, emotions and spirit. Discover how to thrive in the present and release patterns of surviving that have outlived their usefulness. See ad, page 23.

HEALTHY FOODS GROCERY OUTLET

Coeur d’Alene: 410 W Neider Ave 208-765-3141 Downtown Spokane: 1617 W 3rd Ave 509-624-4222 North Spokane: 7810 N Division St 509-484-4850 Spokane Valley: 12115 E Sprague Ave 509-703-7185 GroceryOutlet.com Check out the best first stop on your next health-seeking shopping trip. Grocery Outlet offers a huge selection of NOSH (natural, organic, specialty and healthy) products at deeply discounted prices. NOSH foods support specific health-promoting diets and include a variety of gluten- and dairy-free options. See ad, page 29.

NEED A COOKIE Anita Eccles Spokane, WA NeedACookie.com

NeedACookie is your shop for high-quality, nutritious, allergyfriendly cookies unlike any you’ll find elsewhere. Buy them online or pick them up at select area coffee shops and natural/ specialty grocers.

HOLISTIC ASSISTED LIVING CEDAR MOUNTAIN RETREAT Inna and Jim Epling Athol, ID 208-683-0509 JEpling@gmx.com

We o f f e r t h e p e r s o n a l attention, comfortable accommodation, healthy meals, transportation and planned activities you or your loved one needs – all in a family-home setting in the mountains of North Idaho.

March 2018

HOLISTIC SKIN CARE BRIGITTE HALLOWITZ, LE

Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley Coeur d’Alene Acupuncture & Holistic Healing 225 E Locust Ave, Coeur d’Alene 509-688-9856 • SkinBNatural.com Holistic skin care is the philosophy of treating the body and skin as one cohesive unit – what happens inside our body is reflected on our skin. Brigitte focuses on helping the skin to function optimally by stimulating the healing power of nature with performance, results-driven natural skin care products, facials and microcurrent treatments. See ads, pages 22 and 23.

HOLISTIC WELLNESS CENTERS HEALING WATERS HOLISTIC CENTER 101 N Evergreen Rd Spokane Valley • 509-228-3516 HealingWatersHolisticCenter.com

Your personal wellness begins here! Each practitioner has their own business and unique offerings within the center, which include naturopathic medicine and acupuncture, energy balancing and healing, life coaching and personal power renewal, holistic skin care, hypnotherapy and myofascial release massage therapy. See ad, page 22.

HYPNOTHERAPY JAMES BARFOOT, CHT

Intentional Hypnosis 915 W 2nd Ave, Ste 7, Spokane 509-230-5053 • IntentionalHypnosis.com My goal is to help you on your journey to a more productive and vital life. I use personal hypnosis sessions and powerful personal coaching to permanently change undesired habits and behaviors on a conscious and subconscious level.

Inland Northwest

MARY PETERSON, RN, CCHT

Hypnosis For Self Care Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-370-8351 • Hyp.Maryt@gmail.com HypnosisForSelfCare.com Transpersonal hypnosis for accessing inner strength and deep insights, in conjunction with Emotional Freedom Technique, so met im es ca lle d ta p p in g , allowing faster relief of emotional challenges. See ad, page 22.

JUICE BARS THE WELLNESS BAR

Coeur d’Alene • Post Falls • Hayden, ID niWellnessBar.com Our mission is to bring healthy options to your entire family with the best raw ingredients available, blended into amazing flavors that you’ll love. Find out why our fresh, healthy, made-to-order juices and smoothies are prized in our community. See ad, page 15.

LIFE TRANSFORMATIONS LIFE DESIGNS WITH TRACY TURNER Certified Expressive Arts Practitioner Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-951-8393 • LifeDesignsWithTracyTurner.com

I am passionate about helping clients transform the shame, fear, limits and negative energy of past life experiences into joyful and loving self acceptance. Let’s get started today building the life you have always imagined and creating new levels of vitality and happiness. See ad, page 22.

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MASSAGE SCHOOLS THERAPEUTIC CONNECTIONS SCHOOL OF MASSAGE

505 E 24th Ave, Spokane 509-230-2307 • tcMassageSchool.com Are you ready to pursue a career in massage therapy? A new era of growth, innovation and education awaits and it’s time to step up and own the success that you deserve. The Professional Massage Practitioner Program will arm you with the skills and psychology necessary to thrive in this ever-evolving field of health care. See ad, page 30.

MASSAGE THERAPY MARK SMITH, LMT

My Massage & Sports Therapy Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-370-2207 MyMassageSportsTherapy.com Mark Smith specializes in the John F. Barnes Myofascial Release approach to eliminate or reduce soft tissue pain in client’s bodies. Myofascial Release treats the fascial restriction that causes pain allowing a return to a painfree lifestyle. See ad, page 22.

MINERAL THERAPY WONDERS OF THE WORLD

Located in the Flour Mill 621 W Mallon Ave, Spokane 509-325-2867 • WondersOfTheWorldInc.com Aquamarine is the mineral for March. The hardest of all throat chakra stones, it is for speaking the difficult but necessary words that life sometimes requires of us. It is also the traditional birthstone for March. See ad, page 10.

NATURAL PAIN RELIEF CHAZAEL LOTION

Joshua Tree Physical Therapy 8475 N Government Way Hayden, ID • 208-772-9774 Chazael-Lotion.com Chazael lotion is a safe and effective natural pain relief product formulated and proven highly effective for patients suffering from pain due to arthritis, injuries, surgeries and joint and muscle stiffness. View our testimonials and lotion-use tutorials at Chazael-Lotion. com. See ad, page 2.

NATUROPATHIC DOCTORS TOBY K. HALLOWITZ, ND, LAC

Healing Waters Holistic Center 101 N Evergreen Rd, Spokane Valley 509-228-3528 • Dr-Toby.com Coeur d’Alene Acupuncture & Holistic Healing 225 E Locust Ave, Coeur d’Alene 208-665-2293 • CDAHealing.com Dr. Hallowitz is a naturopathic doctor (ND), classically trained Chinese medicine practitioner and licensed acupuncturist. He concentrates on whole-patient wellness, evidence-based clinical naturopathic and Chinese medicine with emphasis on prevention and restoration of balance to the body, mind and spirit. See ads, pages 22 and 23.

PAMELA LANGENDERFER, ND, LAC LAKESIDE HOLISTIC HEALTH 518 N 4th St • Coeur d’Alene 208-758-0568 21651 E Country Vista Dr, Ste F Liberty Lake • 509-385-0218 ContactUs@LakesideHolistic.com LakesideHolistic.com

Dr. Langenderfer is a naturopathic physician and acupuncturist specializing in infertility and hormone care. She is passionate about empowering patients to lead a healthy life and believes optimal health is best achieved in partnership with her patients. See ad, page 4.

NUTRITION CULTIVATE: MIND-BODY NUTRITION LAKESIDE HOLISTIC HEALTH 518 N 4th St • Coeur d’Alene 208-758-0568 21651 E Country Vista Dr, Ste F Liberty Lake • 509-385-0218 ContactUs@LakesideHolistic.com LakesideHolistic.com CultivateMindBodyNutrition.com

Cultivate: Mind-Body Nutrition is founded on the principle of humanistic healthcare and grounded in the belief that changing your diet and lifestyle should enhance your life, not restrict it; allowing you to show up better in your life and world. See ad, page 4.

PAST LIFE REGRESSION SOUL BASED LIFE

REAL ESTATE MIRANDA ELLINGWOOD

Becca Althouse, CHt, LMT 59 Queen Ave, Ste 104 Spokane • 808-250-8344 WithBecca.com Specializing in Quantum Healing Hypnosis (QHHT). Past life soul regression that allows you to connect and communicate with your higher self for healing, guidance and deeper understanding of any aspect of your life; physical, emotional or spiritual. Free Consultation.

PETS

Century 21 Beutler & Associates 509-844-7447 MirandaEllingwood@gmail.com MirandaEllingwoodHomes.com Licensed in Idaho & Washington Having grown up in the Inland Northwest, Miranda Ellingwood gained a personal connection to this region. She knows the importance of finding the right realtor, which is why her mission is to serve as a positive and innovative partner through the buying or selling of your home.

SELF-IMPROVEMENT

PAWPULAR COMPANIONS

21950 E Country Vista Dr, Ste 100 Liberty Lake • 509-927-8890 PawpularCompanions@gmail.com PawpularCompanions.com

BLUE SKY SERVICES

We carry a large variety of food and treats for all life stages and diets, including many grain-free options, raw food, canned food and freeze-dried kibble. Let us be your local resource for highquality, natural and organic pet food and supplies. See ad, back cover.

PRAIRIE DOG PET MERCANTILE 5608 S Regal, Ste 100, Spokane 1206 W Summit Pkwy, Spokane 509-443-9663 • PDogPet.com

Rebecca Knight Spokane • CdA • Sandpoint 208-215-1231 Are you seeking less stress, better relationships and improved outcomes in your personal and professional life? HeartMath certified coach, Rebecca Knight, is here to guide you with proven techniques and a personalized plan to discover and reclaim your unique life vision. Call/text for a complementary consultation. See ad, page 22.

SPIRITUAL CENTERS

At Prairie Dog, we are passionate about holistic support for your whole pet and believe in the vital importance of nutrition. We’ve learned that animals thrive on diets honoring their evolutionary development, which is why our focus is on quality foods free from cheap fillers—with an emphasis on raw food. Certified professional dog trainers are on staff. See ad, back cover.

THE YUPPY PUPPY

UNITY SPIRITUAL CENTER

2900 S Bernard St, Spokane 509-838-6518 • UnitySpokane.org Unity offers practical, spiritual teachings that empower abundant and meaningful living. If you are looking for a transformative, spiritual home and want to build a better life and world, please join us. We are an open and affirming community. Everyone is welcome.

THERMOGRAPHY

9511 N Newport Hwy, Spokane 509-467-8221 New Location: 830 W Sprague Ave 509-474-0394 • YuppyPuppySpokane.com

INSIGHT THERMAL IMAGING

The Yuppy Puppy is a locally owned pet supply store, doggy daycare and dog wash staffed by an outgoing, eclectic and fairly obnoxious group of funloving pet people who truly care about the lifetime well-being of your furry family members. See ad, back cover.

At Insight Thermal Imaging we provide an exceptional health screening tool that gives medical providers an insight into both breast and overall physical health. We use the most accurate stateof-the-art equipment to provide radiation-free, non-invasive, painless and completely safe procedures. See ad, page 20.

316 W Boone Ave, Ste 777 Spokane • 509-315-4154 InsightThermography.com

If you want to see the true measure of a man,

watch how he treats his inferiors, not his equals. ~J.K. Rowling March 2018

PETS

ARE WELCOME! We carry everything you need for a happy healthy pet Liberty Lake

PAWPULAR COMPANIONS

21950 E Country Vista Dr Ste 100 Liberty Lake, WA 99019 509-927-8890 PawpularCompanions.com

South Hill & Kendall Yards

PRAIRIE DOG PET MERCANTILE

5608 S Regal Ste 100 509-443-9663 1206 W. Summit Pkwy 509-279-2399 Spokane, WA PDogPet.com

Northside & Downtown

YUPPY PUPPY

9511 N Newport Hwy 509-467-8221 830 W. Sprague Ave NEW 509-474-0394 Spokane, WA 99218 YuppyPuppySpokane.com

Common allergens are eliminated from all Zignature recipes, such as corn, soy, dairy, glutens, eggs and chicken. To make things even simpler for dogs with allergies, Zignature offers eleven different single-protein formulas.

Zignature.com