North Idaho Wellness Magazine Jan/Feb 2013

jan.feb

2013

n or t h idah o

wellness fitness

•

health

•

beauty

•

nutrition

•

balance

Snowshoeing finding the deep powder

Cooking gluten free

North Idaho’s Vitamin D Deficiency

Lifestyle Changes. making changes not just resolutions Winter Blues: seasonal affective disorder Hit the Slopes local style!

EXPERT MEDICAL DERMATOLOGY COSMETIC microdermabrasion hydrodermabrasion botox facial fillers laser skin treatments medical weight loss venus freeze

MEDICAL eczema rosacea psoriasis acne allergies skin cancer screening

SURGICAL MOHS micrographic surgery lesion removal BLU-U treatment CO2 fractional laser

2288 N Merritt Creek Loop, Cda P 208.665.SKIN • F 208.667.4607

contents. january | 2013 | february

38.

8.

Your Journey Awaits.

Guide to Snowshoeing in North Idaho

13.

What Kind of Change Do You Want To Make This Year?

16.

The Sunshine Vitamin.

Vitamin D Deficiency in North Idaho

24.

Local Ski Directory.

33.

A little local Super Hero.

36.

Dining without Wheat.

Local Restaurant Review

44.

Celiac Lives with Me.

{in every issue.} Fitness .............................................................18 Health ..............................................................21 Beauty ..............................................................22 Nutrition .........................................................26 Balance ............................................................28 Ask the Expert ................................................30 Our Healthy Kids ...........................................34 Oral Care .........................................................35 Senior Health ..................................................36 Style Guide ......................................................42 2 jan | feb 2013

8.

wellness north idaho

magazine

fitness • health • beauty • nutrition • balance

january | 2013 | february

Publisher Monica Lang Magazine Director Karyna Hamilton Editor-in-Chief Tammy Marshall Marketing Manager Brandon Loken Style & Marketing Nikki Daly ---Art Director Monica Lang Graphic Design Brandon Loken Photographer Chris Chaffee Illustrator David Van Etten ---Contributors Laura Whitehead, Kriss Mitchell M.Ed Tina Rieken, Dr. Toby Hallowitz ND, LAC S. Michal Bennett, Sarah Patterson Dr. Todd Schlapfer, Jen & Toby Reynolds ---www.northidahowellness.com

The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of your practitioner or health care provider. The opinions expressed here are not necessarily those of Lang Design LLC., or its affiliates. Information in North Idaho Wellness Magazine is copyrighted and must not be reprinted, duplicated, or transmitted without permission. Copyright © 2013.

4 jan | feb 2013

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LETTER from the publisher Well, we did it! With all of our hard work, passion, drive, and teamwork –

our first issue went to print. As I sit writing my first letter from the publisher, I am in tears. I am so humbled and grateful that our community latched onto the idea of a wellness magazine and believed in our dream.

The last year of my life has been surreal. I have gone through dramatic life changes, aha moments, and life threatening scares. With all of those behind me and a beautiful future ahead – the sky is the limit! I am so proud to have been raised in Coeur d’Alene, Idaho and even prouder to bring this amazing resource to our community!

The very idea of this wonderful publication all came together at the top of Mineral Ridge. One of my best girlfriends, Tina Rieken, and I went for a hike one summer day. I shared my ideas and dreams and she was 100% supportive and excited. Her enthusiasm and love for the idea is what truly made me take the leap of faith and pursue my own “aha moment”.

I am hoping that while reading North Idaho Wellness Magazine, you will feel inspired, motivated, touched, and maybe even a little bit wiser! I know I am.

I am certainly not a health care provider, nor a doctor, or even a nutritionist – but I am a woman who strives to be a better person everyday. In NIWM, you will find articles pertaining to fitness, health, beauty, nutrition, and balance.

All of our articles are written by local writers, contributors, doctors, and health care providers.

Enjoy the premier issue of North Idaho Wellness Magazine!

In good health,

Monica Lang Monica Lang monica@northidahowellness.com

write for us!

Do you have a great idea for an article or want to share your knowledge with our community? Email us your idea or article to ads@northidahowellness.com Like us on Facebook for healthy recipes!

6 jan | feb 2013

northidahowellness.com 7

Your Journey Awaits!

There’s No Excuse, Almost All Can Snowshoe.

Written by Tammy Marshall

One of the few sports named after footgear, the activity snowshoeing burns the calories while you literally float on packed white stuff. Pretty much open to most fitness levels, this exercise of hiking with special winter shoes can be accomplished by almost anyone willing to don the wide shoes and head into the outdoors. We at North Idaho Wellness talked to the experts and vetted the best trails and the right gear for your winter recreating pleasure. No need to thank us, just wave us down if you happen upon us|trekking 8 jan feb 2013 on snow in the woods.

WHAT TO WEAR

All of our experts agree: dress in thin layers. While chances are where you’re going is brrrrr, cold, this isn’t the place to dress to the nines in your thick and heavy snowboard coat and pants. Instead, wear just the thin shell of your waterproof winter coat over a layer of active wear over a layer of long Johns or long underwear. Snow pants are questionable and probably won’t be as much of a nuisance if you get too hot and need to trash a layer. Definitely wear ski gloves and as headgear goes-a minimum of ear muffs. No one likes being in a snow oasis with cold digits and lobes.

GEAR BROKE DOWN

Park Manager for Priest Lake State Park and snowshoe expert Lonnie Johnson says that the most important gear you need for this sport is your shoe, “Know what you are going to do. Are you going to be in fields, hills (get shoes with cleats),” he iterates.

“ This sport is special because it

really is open to almost anyone who is already relatively active.

”

Originally snowshoeing wasn’t even a sport, but a way of life for fur traders and the very survival of people who resided in places that got a lot of snow. Wooded with caribou rawhide used as fasteners, the snowshoe has come a long way. Nowadays snowshoes come in many different varieties. Some are specifically designed for extreme and deep snow and some are made specially for runners.

When purchasing or renting your first shoe, our expert Mr. Johnson says that while you should know where you are planning to snowshoe, regardless, a good snowshoe will be one with an aluminum frame (ditch the wood) and polymesh. Shoes that you can ratchet tight with a good binding are foremost. Maybe at the ski shop getting in and out of your snowshoes without the right kind of fit and tightening capability is only a bit of a chore, add four feet of the cold white stuff and cold fingers to the scenario and then think about if you’re still willing to go for a pair of winter shoes that aren’t quite right. Mr. Johnson also says to try walking in the shoes before you go. If the shoes are so wide your hips get sore and uncomfortable that’ll lead to misery in the woods.

Where to Gear Up! Ski Shack

North Idaho’s Ski and Board Shop since 1974 9437 Government Way | Hayden, Idaho | 83835 Phone: 208.772.3112 www.haydenskishack.com

Alpine Shop

213 Church Street | Sandpoint, Idaho | 83864 Phone: 208.263.5157 www.alpineshopsandpoint.com

Schweitzer Village

10000 Schweitzer Mountain Road Sandpoint, Idaho | 83864 Phone: 208.263.9555 www.schweitzer.com

Tri-State Outfitters

6275 Sunshine Street Coeur d’Alene, Idaho | 83815 Phone: 208.772.0613 www.t-state.com

Learn Snowshoeing Basics (Jan 17 • 7:00pm - 8:30pm)

Join REI’s experienced staff for a class on the basics of snowshoeing. They will focus on the approriate gear as well as the basics on what you need and where to go to get started. This class is free.

Location: Spokane REI • www.rei.com/stores/spokane

northidahowellness.com 9

SHOE TYPES

For Deep Snow Mr. Johnson recommends the Alaskan style snowshoe. The longest (up to five feet) of this type of sport shoe is somewhat ski-like for its length and thin frame. This type makes twisting nearly impossible thus making it not the snowshoe for treks with a lot of turning and winding around corners. This shoe works best in conjunction with open spaces full of packed snow where your destination lay straight ahead. This was the shoe of choice for the Athapaskan first nations people, dog sledders and people residing in northern Canada and Alaska.

If you’re planning to do a bit of running in your snowshoes, your best bet is to grab a shoe with the bear paw design.

These short and oval shoes are considered the most versatile and are intentionally wide to help maintain balance.

For those planning to hike up rough terrain, consider using the Ojibwa style snowshoes. Shaped like a vertical eye, both ends of the shoe connects at a point with a fat middle. The first nations people of Manitoba are the creators of this shoe design, as they needed a shoe that would keep them on the snow and allow them to go into areas so they could hunt game.

ADDING BALANCE

While not a necessity, a pair of ski poles are said to be very helpful in maintaining balance and navigating through snow.

Once you gear up, according to our expert Mr. Johnson, “You can go blazing.”

If considering going snowshoeing solo, be sure to tell someone where you are going. You don’t want to end up being the protagonist in the winter version of 127 Hours.

LIGHT, MODERATE and ROUGH

When planning on going snowshoeing, it’s important to remember that this sport is basically hiking in the winter with special shoes. Anywhere that you may normally hike, you can probably snowshoe. This sport is special because it really is open to almost anyone who is already relatively active. To the right we’ve selected a few of our favorite snowshoe locals as a starter for you, but really it is a limitless activity. We categorized our snowy hot spots as light (black), moderate (grey) and rough (red).

WHAT TO PACK A GPS device or phone with GPS capabilities So if you get lost someone can find you!

Thermos of cocoa or coffee Relax and enjoy, you’re outdoors!

Extra gloves - If digits freeze.

Room for Removing Layers - Keep some room, because you’re sure to heat up when you start trailblazing.

Binoculars - Get an even better view!

Snacks - Keep Your Energy Up!

10 jan | feb 2013

Falls Park

Priest Lake State Park

Indian Creek and Lion Head are just a couple of cool places to don your racquet kicks. Perfect for light journeyers, Indian Creek stays ploughed in the winter and stays in or relatively close to the campground. If you’re planning on snowshoeing at this local, be a good steward and stay off the groomed ski trail. Walking on it with snowshoes ruins the fun or people out there enjoying other winter activities.

Moose Lake

Located near Sandpoint, take Trestle Creek Road, turn left onto Road 275 then 16 miles to Lighting Creek Road 419, turn left and then 1.5 miles to Moose Creek Road 1022, turn right and 2 miles to the trailhead. A little over a mile and a half, this moderate journey has a few hills. Considered backcountry.

Centennial Trail

The lightest of our selection, the trail head off Exit 11 on Northwest Blvd in Coeur d’Alene is the perfect place to take the entire family on a light snowshoe excursion.

This trail stays flat most of the way and winds with the Spokane River.

Silver Beach

Exit 15 from I-90 at this popular outdoor local, provides restroom facilities that stay open all year.

Again, great for light journeys with the family.

The view is considered stunning and there are no drops or hills.

Tubbs Hill

This moderate loop goes about three miles. You can get to this place from downtown Coeur d’Alene at the end of 3rd street near the resort.

GUIDED JOURNEY It’s always feels safer to travel in a pack. These outdoor entertainment providers offer several guided snowshoe excursions during the winter months.

Usually they provide the gear which makes it that much easier for the new snowshoer.

Right in Post Falls off Exit 5, then travel one block south on 4th Avenue then go west two blocks. Again, light and family friendly with beautiful scenery and a overlook that leads to the Spokane River Falls.

Gold Hill

Two miles south of Sandpoint on US 95. turn east on Bottle Bay Road, a little less than five miles to the trailhead located on the right. This moderate snowshoe excursion travels a little more than 3.5 miles. It has it’s ups and downs and the views are breathtaking!

Trail to Chimney Rock

Get to this rough journey by going north from Sandpoint on US 95, go 13 miles to Pack River Road, turn west onto Road 231, 16 miles to West Branch Road 2653. Turn left and then a half mile to trailhead at bridge. In the winter this local can sometimes be inaccessible to cars. The trail lasts five miles and the most difficult part is at the end where it gets really steep.

Farragut State Park

This state park offers trails for all levels but is mainly moderate. Located six miles east of Coeur d’Alene on the North shore, this trail leads into the Centennial Trail after you go about 24 miles. Wildlife literally litter the area and moose and coyotes are frequently spotted.

Mt. Spokane State Park

If you’re headed west to Spokane, take the Argonne Exit and then travel north and follow the signs for several miles. This park has many trails that are all levels and good for the expert or rough snowshoer.

Jump off short cliffs or make your way to the top where it is stunning!

Spokane Parks and Recreation 808 West Spokane Falls Boulevard • Spokane, Washington 509.625.6200 • www.spokaneparks.org Panhandle Nordic Cross-Country Ski and Snowshoe Club Fernan Village, 2502 E Sherman, E. • Coeur d’Alene, Idaho 208.762.1246 • www.panhandlenordicclub.com North Idaho Peak Adventures Cataldo, Idaho • 208 818-9408 • www.peaksnowcats.com northidahowellness.com 11

slimming snacks

perfect for on the go or at the office.

1.

Cashews - Although higher in calories,

cashews pack quite a nutritional punch.

Cashews have a lower fat content than other nuts, 75% of which is oleic acid (the beneficial unsaturated fat found in olive oil). Eating a serving of nuts and nut butters four times a week has been proven to substantially reduce the risk of coronary heart disease. Cashews also are a great source of copper, which is linked to antioxidant defenses, energy, and bone and blood vessel health. Finally eating nuts such as cashews on a regular basis actually reduces the chance of weight gain.

2.

Roasted Seaweed - Roasted seaweed is becoming more popular as a snack food. Formally found in the ethnic food aisle at many grocery stores, sushi sheets are now popping up everywhere - including places like Costco. Seaweed is loaded with vitamin B-6 (which influences brain function), iodine (your thyroid depends on iodine to function correctly), and vitamin B-12 (helps form red blood cells)

3.

Dried Cherries - Tart cherries are

the ideal when it comes to cherries for nutritional benefit, but the typical sweet cherry has the same health benefits, just not quite as much. Some of these include: improved sleep (quality and length), lowers LDL (the cholesterol that contribute to ruptures and blockages in the arteries), reduces risk of metabolic syndrome (belly fat, type two diabetes, and heart disease), and reducing risk of gastrointestinal cancer through the presence of flavonoids.

12 jan | feb 2013

What Kind of

CHANGE

Do You Want to Make This Year?

Written by Kriss Mitchell M.Ed

It’s the beginning of another year and you may

be trying to decide if you want to make some changes in your life. Do you want to lose weight, stop smoking, train for Bloomsday, change careers or paint that bedroom in the basement that has been overlooked for so long? The new year gives us the motivation to start fresh or improve our lives in some way. The decision we are faced with then becomes one of making a New Year’s resolution or making a life change.

What’s the difference? Generally speaking we are talking about goal setting for both these ideas, but a NYR is often a short term goal based on will power, when a life change is hopefully long term based on inner strength. Looking at it that way, it becomes a little more complex. Going into a life change based on will power alone is a recipe for failure. Additionally, NYRs tend to be ill planned and based on emotion which is a much weaker platform to start from. Although there is nothing wrong with will power, it tends to weaken after a short period of time when we don’t address the underlying issues that can be involved as we are trying to address major life changes.

Life changes require motivation, inner strength and planning. They involve taking the time to evaluate what needs to be done, determining why we have failed in the past and deciding what needs to happen to ensure success with the current attempt. As an example, I know a man who realized he was a strong candidate for a stroke because his two older brothers had suffered strokes. This fact motivated him to lose almost 100 lbs over several years, which had the healing effect of normalizing his blood sugar. He became physically active and changed his eating habits.

Sure, he had setbacks over that time, and but he didn’t let those setbacks keep him from getting back to his plan and moving forward. Planning for change requires some thought. It also gives you a picture of success which allows you to see yourself being successful. Seeing yourself being successful is a key ingredient to being successful.

First it is important to decide what the issue is that you want to address. Is it a short term goal like painting the bedroom or a long term goal like training for Bloomsday?

The goal will determine the complexity of the plan. It is

Life Changes

require motivation, inner strength planning.

northidahowellness.com 13

also important for you to identify what your motivation is so that you know exactly why it is important for you to make the desired change.

Secondly, you will need to determine what the objectives will be along the way. Objectives are the milestones in the plan that need to be achieved in order to determine progress. For example a training objective might be to run a mile without stopping by the end of January, run two miles by the end of February.

Once you have identified the objectives, it is very important to complete step three which is deciding on what tasks have to be performed that will lead to obtaining the objective.

If you want to run a mile by the end of January some tasks might be getting a gym membership, buying a good pair of running shoes, hiring a personal trainer or coach, setting a mini goal of walking the mile, then running 1/4 mile and walking the rest of the way, increasing your stamina every day. As you complete each task, it automatically takes you closer to your objective which in turn brings you closer to the identified goal.

Suzanna before the ten week program.

Suzanna after the ten week program.

If you are serious about losing weight and keeping

it off you have to change the way you are living. There is absolutely no other way…no magic pill, no magic shake and no magic workout will lead you to permanent weight loss.

Changing your lifestyle can be tough, but there are many strategies that will help you succeed at breaking old bad habits and incorporating new healthy ones. One of the most powerful tools for making any change is accountability.

Accountability comes in many forms including setting goals for yourself and being aware and focused on your own actions. You can also enlist the help of a professional, family members, friends, co-workers and your community.

By sharing your weight loss goal with others and asking them to support keeping you on track, you will find that it’s easier to make changes to your lifestyle and reach your goals. My client Suzanna decided to implement all of these strategies and just this week she passed the 40 pound mark on her journey to lose 100 pounds. Suzanna has been a very active volunteer for the American Cancer Society for many 14 jan | feb 2013

If you have failed with major life changes in the past, it may be necessary to identify what limiting beliefs are holding you back from success. Seeing a counselor or a life coach can help with this step. You can also start the process by listening to your inner dialogue. Take a few days and write down all the negative thoughts that run through your mind.

You’ll be surprised at how many there will be. Pay special attention to thoughts that predict the future negatively, thoughts that say that will never work, I can’t, I won’t be able to, I’ll always or I’ll never. Some others may sound like procrastination, giving yourself permission to fail...just this once, I’ll do it better tomorrow or the big lie....I can’t do it well enough. These thoughts must be challenged, don’t just accept them. If you don’t think you can do something, identify what the obstacles are and take steps to get those obstacles out of your way. The truth is, if you tell yourself you can’t, you won’t. If you tell yourself you can, you give yourself permission to find a way to accomplish your goal.

You have what it takes to be successful... belief in yourself, vision and planning. Now it’s up to you. Are you going to make a New Year’s Resolution or are you going to make a life change? Whatever it is, if you are motivated, have a good plan, execute the plan well and see yourself accomplishing your goal, you CAN do it! Let’s get started!

Your Weight is a Reflection of your Lifestyle.

Holly Childers, M.S. | Exercise Physiologist & Personal Trainer years and this year she decided to be an example for cancer prevention by focusing on her own health and she set the goal to lose 100 pounds. She immediately shared her goal with her family, friends and co-workers, but she didn’t stop there. She added accountability by sharing her story with the community and asking them for support by pledging money to the American Cancer Society for every pound that she loses. That’s powerful accountability! When she feels weak and those old bad habits are trying to make their way back into her life, she remembers that people are counting on her to make a difference. Suzanna topped off her level of accountability by joining my lifestyle rehab group with 8 other women who all support, encourage and help to keep each other accountable to their weight loss goals. She has lost the most weight in the group and inspires the other women to find more ways to be accountable.

Suzanna knows that if she can do it, you can too!

If you would like to make a pledge to support Suzanna and the ACS please contact Edge Fitness in Daltons Gardens at 208.661.2220.

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northidahowellness.com 15

the

sunshine vitamin

Vitamin D Deficiency in North Idaho When Lizz received the results from her latest

Vitamin D body analysis one sunny day back in July, she was sadly disappointed. She only scored an 18 ng/dL , and while a big improvement from the 6 ng/dL she scored months early, her Vitamin D levels were still too low. Dangerously low in fact.

Overweight, over the age of 50 and already swimming in some pretty treacherous health waters, not getting enough of this one vitamin (termed the sunshine vitamin because it is absorbed through the skin from the sun’s rays) could lead to the sinking entirely of her health.

When she received the results from that first test of 6 ng/dl it came as a shock, when she got back the latest results that still leveled at 12 ng/ dl below what is considered the adequate range, (30 ng/dl) it left her determined to do the work she needed to do to get her levels in the 80 ng/dl range. Because of sheer will and determination and because her doctor says that sufficient Vitamin D levels in the body is one of the keys in maintaining health and wellness. “Lack of Vitamin D is a concern because it is involved in so much of the body’s biochemistry.

Simply put, our cells are happier when they have vitamin D. Vitamin D is unique. It is fat soluble, and it is a hormone. Hormones are chemical messengers. This means vitamin D is an essential part of many of the communication pathways in the body. When cells communicate better they perform better,” Dr. Patrick Dougherty,MD of Spokane Chiropractic says.

16 jan | feb 2013

One reason Lizz had such a hard time getting her Vitamin D levels to even adequate, was her choice to live in an area of the world very north of the equator, that in comparison to mid-world latitudes, resides somewhat shielded from the mighty sun. “It appears that the further you move away from the equator, the greater the incidence of Vitamin D deficiency. This is because the body can synthesize vitamin D from cholesterol when it is exposed to sunshine. That means the deficiency is more likely in Spokane and Northern Idaho than in the southern United States,” Says Dr. Pat. Any of us who’s experienced a North Idaho winter, knows that gray skies and snowfall sometimes block out the sun for months at a time before spring. This leads to not only bariatric patients like Lizz being deficient in this essential nutrient, but mostly all of us in this northern latitude. “Vitamin D deficiency is ubiquitous here in the Inland Northwest. Insurances use to cover testing but they no longer because everyone was testing low. We will test a persons 25-hydroxy-vitamin D levels so we have a baseline from which to gage therapy dosage. We want to see a level around 80-100 ng/dL in the blood. Most individuals we test are around 6-15 ng/dL significantly below our levels,” Dr. Jerry Lee Bailey II Of Coeur d’Alene’s Lakeside Holistic Health says.

Low levels of Vitamin D in the body can lead to all kinds of health problems. Diseases such as cardiovascular disease, hypertension, type 2 diabetes, osteoarthritis, multiple sclerosis, depression, migraine headache, polycystic ovarian disease, general joint and muscle pain, chronic fatigue, chronic illness and inflammation are just a few of the ailments doctors like Bailey say result from D deficiency.

Symptoms like chronic fatigue, cognitive impairment in older adults and severe asthma in children are linked to low D levels.

Other than the sun, natural ways of getting Vitamin D into our bodies are basically the ingestion of meat and dairy and fortified cereals and milk. With animal products a main source in the body’s collection of this essential nutrient, that leaves vegetarians and vegans at risk of becoming deficient.

Lizz wasn’t a vegetarian, so nutrition wasn’t the problem.

Inactivity and obesity caused Lizz to rarely venture into the outdoors and being overweight negatively affected the way the Vitamin D she was ingesting absorbed into her body. Fat cells literally suck the Vitamin D out of the blood, the more fat cells you have the more Vitamin D is zapped out of your body’s nutrient release system.

Lizz needed to supplement and she needed to supplement a lot to get her body to adequate D levels. Doctors such as Pat and Bailey agree that all of us in this northern latitude should to some extent supplement Vitamin D. Specifically they recommend taking a daily dose of Vitamin D3 supplementation. Dr. Pat offers a liquid form of the vitamin in his office along with testing to see if you’re below the level of sufficiency. Dr. Bailey recommends taking between 2,00010,000 IU’s of D3 per day. “Some physicians may prescribe super dosing levels of 50,000 IU’s per tablet once per week.

This dosage does not absorb well and is an excess for one time usage. We will retest after 4-9 months to observe level changes in a patients blood. We want optimal levels for our patients, not adequate. This is why our standards are higher for levels,” Dr. Bailey says.

Dr. Pat says that if you’re only willing to take one type of supplement that Vitamin D should be it, but that this sunshine vitamin is only part of what should be a comprehensive wellness plan. “That plan should include eating organic real foods. This means foods without labels.

It should include exercise for the mind and the body. And, it needs to include chiropractic adjustments, or some other intervention that is capable of removing the interference from the nervous system that accumulates due to what has become a pathologically stressful lifestyle and environment,” Dr. Pat continues.

Lizz continues to struggle with wellness and getting her Vitamin D levels to adequate. Although the road to good health for her seems to be more of a climb than a sloping downward hill, since working to increase the level of D in her blood she says that in general she feels much better and much less tired.

Written by Tammy Marshall

northidahowellness.com 17

FITNESS { a guiding path to being physically fit and healthy }

Getting Into

Vinyasa Yoga Written by Tammy Marshall

Letting go of the judgement, letting go of the competition.

Using a series of like-minded and opposite poses in a workout continuum to create strength in the body, flexibility and balance. Above all else, maintaining the breath.

Titled vinyasa yoga, this style of yoga utilizes a person’s core in a somewhat laid back workout to lose weight and build muscle. Don’t think someone can’t get to their workout goals with this calming and ancient exercise, “You can burn some major calories in yoga,” Jamie Lee of the Body Shop in Coeur d’Alene says.

This type of yoga connects the bottom half to the top half while working a series of yoga poses like child’s pose, downward facing dog and the warrior trio. People at all stages of this exercise can benefit because, with the race removed, those not used to exercise can build strength at their own pace and if they choose to stay in one pose they can, “If they wanted to do child’s pose the entire time that’s fine,” Lee says.

18 jan | feb 2013

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northidahowellness.com 19

Eat well and still have a ton of fun. You deserve it.

Thanks to Bardenay’s diverse menu full of healthy options and a plethora of gluten free selections—including our handcrafted vodka, gin, and rum cocktails—you’ll find a carefree, social experience in a uniquely Idaho atmosphere.

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The Healing Power of

Chamomile

There are many types of chamomile, the most popular being: german and roman. From the daisy family, both dried and fresh have been used for centuries to treat conditions such as: Chest colds, sore throats, gingivitis, anxiety, insomnia, psoriasis, acne, eczema, minor first-degree burns, inflammatory bowel disease, stomach ulcers also can be remedied. Children’s conditions such as chickenpox, diaper rash, and colic.

Chamomile is available in the following forms: dried flower heads, tea, liquid extract, capsules, and topical ointment. The active ingredient in chamomile can be found in it’s oil, and is known as bisabolol. Bisabolol has a number of anti-irritant, anti-inflammatory and anti-microbial properties.

Drinking five cups a day has shown to calm muscle spasms, therefore alleviate the discomfort of menstrual cramps, soothing stomach upset, gas, bloating and pain associated with IBS. Glycine found in this flower acts as a mild sedative, aiding sound sleep. Also shown to alleviate anxiety.

The herb contains fierce anti-bacterial properties which help fight the common cold.

It can be applied topically as a paste to help wounds heal quicker. For instance with burns or scrapes, apply the paste, or oil once a day to best speed healing.

Chamomile can curb the intensity of migraine headaches.

If you catch the headache early, chamomile is a powerful cure.

The herb reduces dark circles under the eyes. To reap the benefits of this, simply dampen a tea bag and once cool, place on the eyes as a compress.

Written by Karyna Hamilton Illustration by David Van Etten 20 jan | feb 2013

HEALTH

{ solutions and suggestions to your day-to-day wellness }

HOW IS YOUR THYROID DOING?

Telltale Signs That Something Might Be Wrong You’re tired, sluggish and despite cutting some major calories from your diet you just can’t lose the weight.

It must be your thyroid, right? Wrong.

Symptoms of a poorly function thyroid gland are pretty severe and pretty obvious.

Written by Tammy Marshall

The Anatomy of The Thyroid:

Located smack-dab in front of the neck just below the larynx, (voice box) we all have our very own gland called the thyroid. This seriously important gland runs in diameter about two inches. The thyroid regulates the metabolism and calcium in the body. Hormones named T4 and T3 are released by the thyroid and stimulates every tissue in the body to produce proteins and increase the amount of oxygen in the cells. The thyroid is controlled by the pituitary gland that is controlled by the hypothalamas part of the brain.

The Symptoms of a Poorly Functioning Thyroid:

If too many hormones are being released by the thyroid it is caused hyperthyroidism. When too many hormones are released it can cause an overactive metabolism. This can lead to bone loss, heart disease and problems during pregnancy.

Hypothyroidism or underactive thyroid disease is when not enough hormones are released. This can cause fatigue, feeling cold or coping poorly with cold temperatures, constipation and carpal tunnel syndrome.

Both hypothyroidism and hyperthyroidism can cause enlargement of the thyroid gland that can become a goiter or a very obvious lump on your neck.

When To Seek Treatment:

If you have chest pain, shortness of breath, vomiting, stomach pain, confusion or irregular heartbeat seek treatment or an emergency room immediately. If you just think you might have problems with your thyroid you can get it tested or by referment or from your primary care provider.

Prevention:

Prevention is always the best medicine. While you can’t prevent conditions such as hyperthyroidism or hypothyroidism, taking daily care of your thyroid is good for your overall health. Taking iodine tablets, while once recommended, is no longer a suggestion because of possible overdosing.

Instead if you’re not already, take a daily multivitamin that contains iodine. Making sure you’re properly shielded over your thyroid area during dental x-rays is also considered to be good prevention. Foods such as seaweed, coconut oil and shellfish are good nourishment for the thyroid. Coconut oil is said to slowly stimulate the metabolism over time when incorporated into dishes. Seaweed and shellfish contain iodine, which has been linked good thyroid health. Herbs such as flaxseed, hawthorne and bladderwrack are supposed to aid in proper functioning of the thyroid. northidahowellness.com 21

BEAUTY { healthy skin, hair and nails }

how to

Avoid Skin Irritation this winter Written by Tammy Marshall

Last February

after a homemade laundry soap experiment gone wrong I ended up with a severe case of contact dermatitis. Red tiny bumps lay across the back of each irritated hand. The eczema, so bad that days went on when I would clutch my hands together and hold them to my chest hunched over and cry in pain. I should have gone straight to the doctor. Instead I waited eight painful weeks until on top of my skin irritation I had a brewing staph infection.

This year, with my skin clear and back to healthy, I’m on prevention mode as the weather’s dropped to that cold level that seems to awake eczema from a warm weather coma.

Thankfully I’m armed this year. The people at North Idaho Dermatology and Rebekah Giangreco L.Ac., M.A.c. from New Moon Acupuncture gave me the best advice for keeping my skin moist and healthy all year-especially in winter.

22 jan | feb 2013

The experts at North Idaho Dermatology told me first and foremost to avoid super hot showers. Difficult after a long day at work and a chance evening escape from the winter cold, I know, but hot water works against the skins natural balance, actually increases the amount of bad bacteria on the skin and dries it out more quickly than a bath or shower in temperate waters.

Do not shower every day. I know this sounds sacrilegious.

Soaking in the hot water of a steaming shower for a few minutes each morning before heading to the office for a day of hard work seems impossible. On days you don’t shower, for a quick energize think about a few yoga poses or stretches before changing into your work attire. Instead of every day, try every other day or every three days.

Use healthy unscented lotion every day. Brands like Cetaphil and Lubriderm are highly suggested by North Idaho

Dermatology. Using gentle cleaners like Dove help maintain the body’s largest organ and according to the experts, “Overdry skin is not as good of a barrier, it’s better to have healthy moist skin,” says Nancy Loken of North Idaho Dermatology.

Additional suggestions include watching out for skin-drying forced-air heating, keep a vaporizer going to add moisture to the air, and use a thick cream vs. a general lotion.

Acupuncturist Rebekah Giangreco of New Moon Acupuncture suggests a technique called dry skin brushing before entering your shower, finishing with a cold burst of water and finally lotion as a way to keep your body’s largest organ healthy all year. All you need for this is a soft natural fiber brush with a long handle so you are able to reach all areas of your body. Not only does dry skin brushing keep the skin healthy, but aids in the detoxification of the body as the skin is the body’s largest elimination organ.

Giangreco’s other suggestion is to only put products on your body that are free of known carcinogens. She suggests using almond oil, olive oil, jojoba oil, castor oil or cocoa butter. But it’s not just what you put on the body, “A balanced diet rich in seasonal vegetables and fruit and moderate in protein and carbohydrate intake helps,” she says.

Healthy skin on the outside and on the inside, whatever it takes I’ll be doing everything I can to avoid the pain of eczema this winter.

Kootenai Kids Pediatrics “Where you only see an M.D.” Newborns • Toddlers • Adolescents

New Pediatric Office Now Accepting New Patients Specializing in Nutrition and Developmental Milestones I believe in helping parents provide a “Moral Compass” for their precious children, especially during the often turbulent teen years.

My take home for the kids is “you are what you eat” All Insurances Accepted Kenneth Akey, M.D., FAAP 30 Years of Pediatrics

(208) 773-KIDS 761 N.Thorton A. Post Falls

“The best place

in the world to ski is where you’re skiing that day. ” - Warren Miller

24 jan | feb 2013

LOOKOUT PASS

The powder this ski recreation gets is legendary. So is the resort’s free ski school for kids. They offer many programs for learners of all ages. This ski hill is on its way to a major expansion in the vein of Silver and Schweizer. Good idea to get out here now while the operation is still somewhat quaint and small.

The parking lot is at Exit 0 at the Idaho/Montana border.

Lift ticket prices range from $21 for a half day for seniors to $38 for a full day adult on the weekend. Kids younger than six are free.

208.744.1301 or visit: www.SkiLookout.com

SCHWEITZER

This mountain resort feeds into Sandpoint and is known as a ski destination place for many Hollywood celebrities.

Get to this local by driving to Sandpoint and point yourself towards the mountain and head upwards. Their longest ski run lasts 2 miles.

Lift tickets range in price for $48 for college students to $68 for an adult.

208.263.9555 or visit: www.Schweitzer.com

SILVER

Not just a ski hill, but a full resort with an indoor waterpark.

Fun for the whole family, not just the ones that ski or snowboard.

They also offer tubing trails and a nordic trail. Take exit 49 off I-90.

A lift ticket is $42-$52 for a full day.

866.344.2675 or visit: www.SilverMt.com

49 DEGREES NORTH

The Angel Peak chairlift opened this year on this mountain near Chewelah. Known as Washington State’s best kept secret, this mountain literally has hundreds of acres of snow to slide on in the winter.

Lift tickets range from $47-$50. They charge $8 for youth younger than 6.

509.9356649 or visit: www.Ski49N.com

MT. SPOKANE

Take the Argonne Exit and head north for several miles to Mead. Amenities include several ski hills for all levels, a lift and a cozy lodge to warm up.

Lift tickets range from $27-$49 for a full day. northidahowellness.com 25 509.238.2220 or visit: www.MtSpokane.com

NUTRITION { promoting healthy eating, one bite at at time }

DETOXING

from the holidays Written by S. Michal Bennett

Green smoothie 1 cup kale, 1 cup frozen mango, drizzle of honey, splash of lemon juice and water. Blend in a high-powered blender until smooth.

Thanksgiving, Christmas and New Year’s Eve are abundant with parties and family gatherings. We go all out with food, drink and gifts, but the constant indulgence often leaves us with food and alcohol hangovers.

Fatigue, headaches, dizziness, depression – what exactly causes a hangover? Consuming large quantities of sugar, alcohol or fatty foods can put a strain of your liver, which is responsible for metabolizing alcohol and fats, as well as removing toxins from our bodies.

When the liver is overwhelmed, toxins can stay too long in our system, causing hangover symptoms. Grazing the holiday table of cookies, cakes, eggnog and cider can also produce severe spikes in blood sugar, resulting in rapid blood sugar drops which affect mood and food cravings.

Each one of us experiences a hangover differently, and the only true “cures” are time or abstaining. Regardless, you should keep three primary factors in mind while preparing for and recuperating from the holidays: liver support, hydration and detoxing.

S. Michal Bennett is a local freelance writer, Enzymedica demonstrator and the Marketing and Events Coordinator for Pilgrim’s Market. She is passionate about food, health and writing, and has an abundance of wellness experience and training from her work with customers and wellness professionals in the community. She has been writing since she was 15, with numerous articles, stories, poems and business materials published. In addition, she inherited a love for cooking and healthy living from her mother at a very young age. She and her husband, Young, moved to Coeur d’Alene from Colorado in 2008, and they both continue to challenge their experiences and knowledge of staying local, healthy living and excellent food.

26 jan | feb 2013

Regardless, you should keep these factors in mind while preparing for and recuperating from the holidays: liver support, hydration, digestion and detoxing.

BEFORE THE PARTY • Take a liver support supplement like Milk Thistle or Dandelion • Drink plenty of water • Take an enzyme supplement • Enzymedica’s Digest Spectrum • An enzyme containing ox bile or lipase for digesting fats

DURING THE PARTY • Drink or eat slowly and have smaller servings.

• Don’t make sugary foods your main course.

• Get more fiber.

• Take Natural Factors’ PGX Daily • Eat plenty of greens, fresh fruits and veggies • Substitute sparkling water with juice for punch.

• Support your digestive system.

• A multi-strain live probiotic supplement • Eat fermented foods, like sauerkraut, yogurt and kimchi

AFTER THE PARTY • Eat some good protein like eggs high in liver-friendly cysteine • Eat raw nuts and seeds • Replenish your electrolytes and nutrients.

• Use Ultima Replenisher electrolyte powder • Eat bananas, whic are high in potassium

AFTER THE HOLIDAYS • Do a 7-15 day cleanse* like Garden of Life’s Perfect Cleanse or Nature’s Way’s Thisilyn Herbal Cleanse *Do not cleanse immediately after an illness.

Consult a wellness professional or health expert regarding what cleanse would work best for you.

BALANCE

{ finding a healthy lifestyle through balance }

Seasonal Affective Disorder Written by Kriss Mitchell, M.Ed

When we go out to work or play in the sunlight,

Disorder (MDD) with a seasonal pattern or simply as the winter blues. we often can sense a very positive feeling. Many times we If we look at how and where SAD occurs most often, get an almost instant lift from being outdoors in the sun a study done in 2005 showed that “ if a person lives in a on a beautiful day. Although there may be many things at region above latitude 40 (a horizontal line work which brighten our mood in such that runs from just below New York City west cases, the sun exposure is almost certainly SAD has to northern California), then the sun is only one of the most important pieces of that strong enough between May and September scenario. A favorite pastime of many been linked to trigger the vitamin D conversion (or the people is sitting in the warmth of the sun to a biochemical converse in the Southern Hemisphere). on their patios or decks. It is one of the imbalance brought This means that a large percentage of the most relaxing activities we share with all living creatures — if you need proof, just on by the shortening population is at significant risk much of the year for vitamin D deficiency.” watch a cat dozing in a beam of sunlight.

In that study, it showed that Idaho has a Recently we have begun hearing a of daylight hours and 47% average of cloudy days during the year lot about how the lack of sunlight can a lack of sunlight and Washington State has a 57% average of affect us. Seasonal Affective Disorder, or in winter. cloudy days annually, indicating that 6% of SAD, is a mood disorder brought on by Idaho’s population and 10% of Washington’s decreasing sunlight in the fall and winter population respectively, can be affected by SAD at any months. It is characterized by regularly recurring episodes of given time. depression, usually in the seasons of fall, winter and perhaps Most medical practitioners in our area see that high doses early spring; months which are lower in sunlight than the of Vitamin D3 during these months has proven to be a very other months of the year. Significant symptoms alternate effective natural remedy for SAD. D3 is believed to be a with periods of low or no depression during the later spring most important key to normal neurotransmitter function. and summer. SAD can also be known as Major Depressive 28 jan | feb 2013

Although we may not think about it in these terms, human beings are directly affected by their neurotransmitter function. It is not like a broken arm or a sprained ankle that we can still function in relation to. Our brain chemistry affects everything. Therefore, when levels are either low or high, we tend to be out of sorts, anxious, tired, unmotivated or have difficulty losing weight.

According to Dr. Marcelle Pick, an OB/GYN at Women to Women, a women’s health clinic in New England, “Vitamin D levels are inversely related to those of melatonin, another mood-regulating hormone. Melatonin helps modulate your circadian rhythms, with darkness triggering melatonin secretion by the pineal gland within your brain, bringing you down gently at night for sleep. Insomnia, mood swings and food cravings are influenced by melatonin. Sunlight shuts melatonin production off, while triggering release of vitamin D — that’s why doctors recommend getting outdoors as a remedy for jet lag.”

WHAT CAN I DO? Some simple things to do in your home that will help to increase exposure to the kind of light that is needed in the winter months would be to use full spectrum lighting wherever you are most of the time. Many times in homes, light fixtures are positioned over the bathroom sink, which is a very convenient place to have full spectrum light bulbs.

Light boxes, happy lights and other forms of direct full

spectrum exposure can be used as well. In the last few years, tanning has been recommended as a solution to the lack of light during the winter, but with the recent connection of tanning to skin cancer, that may not be the best choice to counteract the symptoms of SAD. Seasonal Affective Disorder is treatable, so if you find yourself happier in the sunlight and more depressed without it, be sure to check with your health professional for ways to counteract the effects of living above the 40th parallel.

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

DID YOU KNOW...

Infrared heat therapy has been said to boost the body’s natural endorphins. These feelgood hormones and the release of stored up stress in the body’s muscles and tissues elevate your mood, leaving you uplifted and relaxed, both physically and mentally. Try it today at Body Tech Massage & Wellness in Hayden.

northidahowellness.com 29

Ask the

EXPERT

Toby K. Hallowitz, ND, MSOM, LAC

Question:

“ Why do I feel so tired and sluggish between 2-3:00pm everyday?”

- E. Jones, Hayden

T

The answer is likely multifactorial and often related to diet and stress. It is important to balance carbohydrate (sugar) intake for breakfast with protein. Of course, it is also very important to start the day off with a healthy breakfast. Skipping breakfast entirely can lead to an imbalance in blood sugar, hormones and neurotransmitters – resulting in fatigue and other emotional and physical problems. Research has shown that people who eat a high carbohydrate breakfast with minimal protein ingestion can cause a surge in tryptophan resulting in high serotonin levels and sleepiness. High carbohydrate snacks, even following a protein rich meal, can make matters worse. Combining sugar and caffeine can create a surge in blood sugar followed by a crash in blood sugar hours later.

We live in a high stress culture. Always being on the go and trying to meet the demands of work and family life can lead to adrenal fatigue. Chronically lower levels of circulating cortisol results in morning and mid-afternoon fatigue. Drinking coffee is like kicking a dead horse and can make the problem worse.

To combat the afternoon energy drop, focus on having a high protein breakfast (consider a protein shake if you are in a rush), eat a well-balanced lunch which includes protein and vegetables. Avoid high carb snacks, eliminate soda, minimize caffeine – especially energy drinks and consider adrenal support nutritional/botanical formulations.

30 jan | feb 2013

Meet the Doctor Dr. Toby Hallowitz ND, LAC is a naturopathic doctor and acupuncturist working at the Pilgrim’s Wellness Clinic inside the Pilgrim’s Market.

He emphasizes prevention and restoration of balance to body, mind and spirit, tailoring treatments to each patient’s unique condition focusing on evidence-based natural therapies.

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

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Let me get you GYM READY! I will come to

your house for personal training and help you get the results you want!

No need to feel embarassed in the gym!

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Rebounding on a trampoline is FUN and EASY! “Rebounding is the closest thing to the fountain of youth that science has found.”

James R. White, Ph.D., author of Jump for Joy

Rebounding is “...the most efficient, effective form of exercise yet devised....”

Michael D. Riley, M.D. (Rebound Exercise The Ultimate Exercise for the New Millennium)

Rebounding improves your health like no other exercise.

“One of my favorite ways to get moving—and the best way to support your lymph system—is rebounding. This remarkably effective form of exercise...works both with the force of gravity and against it. Rebounding affects every cell in the body at once—squeezing toxins out of the cells.

After just a few minutes a day bouncing on the rebounder—inside where it’s cool—you’ll feel better and notice tighter abdominal muscles...a higher muscle-to-fat ratio, improves skin elasticity reduces cellulite and renews bone mass...you’ll also benefit from a stronger immune system.

I personally like ReboundAIR, Al Carter’s line of mini-trampolines....”

From the book Fat Flush for Life by best-selling author, Dr. Ann Louise Gittleman- First Lady of Nutrition.

You may buy Dr. Gittleman’s book at www.AnnLouise.com.

“These are the highest quality mini trampolines you’ll find and will last you a lifetime.”

www.Exercise-Equipment-Review.com

There are a few other brands of mini trampolines: some very cheap brands, which are just a waste of money because they don’t last long—and a few more expensive brands—but NONE of them have an ALL Component Lifetime Warranty like the ReboundAIR brand—because of superior design features unique to ReBoundAIR.

For more information on rebounding and the ReboundAIR line of mini-trampolines, go to www.SanctifiCare.com.

If you buy ReboundAIR, you will be rewarded for referring people whoExpires also buy one!

North Idaho Wellness Magazine Special! $30a OFF any trampoline model.

Use coupon code NIWM30.

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32 jan | feb 2013

A Little Local Super Hero Written by Erika Peterson

Tracy Burt drifts into another world

as she speaks about her six-year-old little boy. Tracy praises his selflessness, his social awareness and remarks on his admiration of all things Star Wars and super heroes. She has also learned to understand and describe medical procedures and clinical terms because she has experienced so many of them first hand - her super active and sociable little boy - was diagnosed with Leukemia. Tracy strives to keep life as normal as possible for herself and her son stating, “Everyone has their own battles and heartaches.

Just because mine is a parent’s worst fear doesn’t mean yours is any less difficult.”

In the midst of a hard fight with his illness, Landon shows nothing less than resilience and strength. He praises his mom for correctly administering shots, his nightly prayers focus on his friends from the hospital and at Christmas Landon happily donated toys to charity. In more then six months of treatment Tracy has never heard a complaint from her little hero, “If an adult was going through what Landon is going through they would be so different.” Tracy tries to mimic her son’s strength in her own self-care. She takes time to relax and read or she talks things out with family or friends. After all, “Kids are perceptive. They feed off a parent’s emotions.”

The Burt Family’s battle has brought more than just the family to the front lines. Tracy is constantly surprised by all of the good she sees in the local area. “What has happened in our little community since then (Landon’s diagnosis) has been truly unbelievable. We have been offered so much love and support.”

making a donation.

You can help make a donation to this local hero and his family at the Idaho Independent Bank at Riverstone in Coeur d’Alene.

northidahowellness.com 33

OUR HEALTHY KIDS

Written by Dr. Todd Schlapfer

{ enhancing the health of our kids } A significant contribution against this possibility is education. With knowledge and awareness comes the freedom of choice and privilege of responsibility. Once parents learn more about how to help their children, their need to go to the doctor is much less.

And when they do visit, they are more informed, question with precision, and enhance the whole process of insuring better health care for their children.

I am excited to provide this section of North Idaho Wellness Magazine. I will supply articles and information about how to enhance the care and health of our kids.

For starters, the next issue of North Idaho Wellness will feature a comprehensive article on ear infections in children. As most parents know, ear infections are common in young children. In fact, by age 3 almost every kid has had at least one ear infection. Many parents and doctors think ear infections are more common than they used to be. Dr. G. Stickler, emeritus professor of pediatrics at the Mayo Clinic and Medical School, figures that ear infections have become parent’s #2 health concern.

Perhaps the most dramatic development as a human being occurs from conception through the first seven years. What children learn in these early years is indelible, sustained as vital information that shapes their view of themselves and their world. What we learn as adults is relatively little.

How can we give children the best of what there is to know? What’s best is hard to say. Important, though, is helping our children learn how to understand themselves, to think for themselves. Without an early grasp of our inner resources and potential, we become prey to the illusion that the world is wiser than we are, that the relentless momentum of data and technology holds our destiny in its constantly changing hands.

34 jan | feb 2013

Todd Schlapfer is a graduate of the National College of Naturopathic Medicine, has 26 years of experience, and is the founder of Coeur d’Alene Healing Arts located downtown Coeur d’Alene. Coeur d’Alene Healing Arts is a clinic dedicated to the restoration and optimization of health through ancient and state of the art natural medicine.

ORAL CARE { a guide to healthy teeth and gums }

are your

teeth keeping

you from sleeping?

Written by Tammy Marshall

Feeling a bit sleep deprived? Is your general wellness

a tad off? Does your partner complain that you snore? The above three may be symptoms of sleep apnea. That and much more can pretty much be cured by using a simple oral device. Dr. Erin Elliot of Post Falls Family Dental says that as many as 20 percent of North Idaho residents may have some form of sleep apnea and the majority of them suffer undiagnosed.

So what is sleep apnea? This condition occurs when during sleep there is a pause in breathing that disrupts sleep and specifically the REM cycle portion, “If you’re woken up in sleep it’s harder to get back to sleep,” Dr. Elliot says.

While suffers of this condition don’t always snore, according to Dr. Elliot, the loud noise of snoring is one symptom that gets people to the doctor-usually because a partner’s frustration finally forces them out of the bedroom.

Other symptoms of sleep apnea include general fatigue, sleeping through the night and not feeling refreshed, and witnessed apnea or pause in breathing.

Although common and regularly used in comic gags and cartoons, snoring can cause a host of health and wellness problems, including high blood pressure, thyroid dysfunction and depression.

Doctors of dentistry like Elliot offer solutions to sleep

apnea and snoring by fitting the patient with an oral appliance that is designed to keep the airway open during the sleep cycle. It helps you stay breathing during sleep, and also nearly eliminates your snoring.

If you think you may be someone who is suffering with apnea, Dr. Elliot can help, but not alone. First a patient must undergo a sleep study to determine if he or she in fact suffers from apnea during the sleep cycle then she can provide you with a device.

If you’re thinking going through a study is too much work to fix what you may think is a small problem, consider that sleep deprivation actually causes more car accidents than drunk drivers. Plus, problems with sleep has been linked to dementia and alzheimer’s in older adults.

Dr. Elliot furthers that while many drug stores sell a device supposed to perform the same air opening task as the oral appliance she provides, most of those are uncomfortable and actually fail to work. Your best bet is to get one by a dentist that has the training to provide you with a working device. Once you get fitted and after a few nights without apnea a host of problems may in fact be remedied and have you feeling much better rested, “It is a dental solution for a medical problem,” the she continues.

The road to wellness and a good night’s rest, it has more to do with teeth than you might think. northidahowellness.com 35

SENIOR HEALTH { day to day health care for seniors }

Written by Tammy Marshall

ON FEET HEALTH Caring For Seniors and Diabetics

It’s sharp point pointed towards the ceiling,

when pressed upon by your unknowing foot, becomes lodged in your heel. You howl in pain. You stepped on a thumbtack.

Now imagine yourself an aging diabetic. Your circulatory system doesn’t work like it used to and when you step on this sharp object and it enters one of your feet you lack the ability to even feel the pain of it. That’s what happens when you have diabetes. And if not checked that puncture can become infectious and lead to hospitalization, amputation and even death.

Seniors especially suffer from improper caring for their feet. Toenails become sharp and too long and as a result make shoe wearing very uncomfortable. It is

important that diabetics and seniors take proper care of their feet, and they find someone who can help them wash and pedicure if they become no longer able to do it themselves. One service that provides this care and comes to your home is Home Helpers. They offer caregiving and companionship and provide a way for seniors to still be able to maintain their residency if they can still mostly care for themselves. “Our senior care services allow individuals to live independently in their home instead of an assisted living complex or nursing home,” this organization says.

Regular feet checks can make a diabetic or senior feel better, and it can prevent a major infection that could turn into something much worse.

DINING without Wheat

W

When I finally figured out that a hidden food allergy served as the actual culprit in sending me to the emergency room an average of three times per year and not some mysterious autoimmune disease that would eventually probably kill me, it was the biggest relief ever!

I had to give up gluten. Big deal. Better than every quarter of the year explaining to hospital staff they better call up for the cancer nausea meds, because nothing else they had was going to stop my symptoms.

No longer eating bread, no more muffins, nothing friednot a big deal at all.

Then I discovered that dining out with this kind of allergy was nearly impossible. At that point I nearly started crying.

See I lived for spaghetti alla puttenesca and since pasta is made from wheat that was a big no, no. Same with soups, breads, sauces, pizza crust and so much more. If wheat wasn’t the main ingredient in something I found that it was used as a thickener.

Lucky for me, many in our society are waking up to the problems gluten can cause in a lot of people’s diets. And with this culture awakening, comes businesses willing to cater to our special diets.

That leads me to Bardenay. Located almost just off Exit 11 in the adorable Riverstone business and condo district in

Bardenay Restaurant and Distillery Written by Tammy Marshall

Coeur d’ Alene, sits one of three Bardenay restaurants that are seemingly exclusive to Idaho.

With high ceilings and beautiful woodwork, this restaurant and distillery looks clean with a comfy and a relaxing ambiance that whispers fun and screams quality and service.

When I opened the GF or Gluten Free menu I couldn’t even gasp. I counted close to 30 offerings to choose from! That’s more than the mega chain PF Changs. Plus their staff were knowledgable about my predicament and very helpful.

“Bardenay wants to ensure that our guests get the most out of our menu for their needs and interests. Many of our menu items are scratch created, allowing a diverse selection, so the Gluten Free menu was easy to create,” says manager Ashley Piaskowskie.

I ordered the chicken satay with mango salsa and didn’t even conceive that I was missing out on eating out because I was without bread.

In addition to the appetizers and entrees they also offer gluten free desserts including a scotch-flavored ice cream that is made in house. Prices were quality restaurant reasonable. I paid $7 for my satay and lunch and dinner entrees averaged from $8-$15.

I haven’t shed a tear about my allergy since going to Bardenay. Because of restaurants like them I can still eat out and avoid the E.R. northidahowellness.com 37

WHAT’S IN SEASON { recipes using what’s ripe in north idaho }

Winter Squash Soup There are certain things that just absolutely symbolize the comfort and calm of winter. Although

this soup is a staple at my holiday table, it also continues to make an appearance as the cold winter continues. Each time, capitalizing on what I have in the pantry. One year I had delectable turkey stock left from thanksgiving, once I had stale bread on the brink of no return that brushed with a little garlic oil crisped to perfection on top of each fresh bowl. Consistent staples are always fried sage leaves, or cheese: gruyere, parmesan shredded to perfection. This soup has also earned me fame among many a dinner guest, a great way to make yourself look and feel fancy, by merely heating up something from the freezer. Another wonderful thing about this soup is that although it screams the comfort that you want after a cold winter day, it is loaded with all kinds of vegetables that make it a great way to follow through with the winter resolution of health and wellness that follows the holidays. So, with that said, don’t be afraid to experiment, and mix up your ingredients a little bit to suit what you have on hand.

38 jan | feb 2013

Recipe by Karyna Hamilton

{ ingredients } 1/4 cup (1/2 stick) butter 1 large onion, finely chopped 4 large garlic cloves, chopped 3 14 1/2-ounce cans chicken broth 4 cups 1-inch pieces peeled butternut squash 4 cups 1-inch pieces peeled acorn squash ½ cup chopped celery ½ cup chopped carrots salt and pepper to taste 1 1/4 teaspoons minced fresh thyme (or 1 tea dried) 1 1/2 teaspoons ground cumin 1/2 teaspoon ground ginger ½ tea ground nutmeg ½ tea ground cinnamon 1/8 cup whipping cream

{ preparation } Melt butter in large pot over medium heat. Add onion, garlic, salt, pepper, ginger and cumin. Sauté until tender, about 10 minutes. Add broth, all squash, carrots, celery and thyme; bring to boil. Reduce heat, cover and simmer until carrots are very tender, about 20 minutes.

Working in batches, puree soup in blender (or invest in an immersion blender, particularly if you are a soup or smoothie fan). Return soup to same pot. At this point, tinker with your soup a bit. Taste it and take the opportunity to find the flavors from the vegetable and herbs, and customize it for yourself. There have been times I have let this soup simmer for an hour, and other times I get it ready for serving right away. Just before you plan on serving the soup, stir in cream, cinnamon and nutmeg and bring to simmer. Season with salt and pepper.

{ topping ideas } Grilled bread Shredded gruyere or parmesan Fried sage leaves Toasted pepitas

The Weston A. Price Foundation ® “Life in all its splendor is Mother Nature obeyed.”

-Weston A. Price, DDS

The Foundation is dedicated to restoring nutrient-dense foods to the human diet through education, research and activism.

It supports a number of movements that contribute to this objective including accurate nutrition instruction, organic and biodynamic farming, pasture-feeding of livestock, community-supported farms, honest and informative labeling, prepared parenting and nurturing therapies.

Call your local chapter today! 208.457.1757

www.westonaprice.org

northidahowellness.com 39

TRAINER BIO

{ local trainers and instructors making a difference }

Kelly White of 360 Fitness How long have you been a personal trainer?

I have been certified since March 2011, but have always been a leader in the gym when working out with others.

What are you certified in?

I am certified in Personal Training and Weight Loss Management

Do you train both men and women?

Yes, although I have more women than men come to me for help.

How can I benefit from hiring a personal trainer?

Hiring a personal trainer means both a financial commitment and a time commitment to your health and fitness. I can help you come up with the right workout plan to meet your individual needs.. Whether it’s losing a few pounds, toning up your arms, or flattening your stomach for swimsuit season, I can help you get there. I will teach you proper technique and form for maximum results and prevent injury. I will help keep you on track and help you reach your fitness goals.

Do you train people in their homes or outside?

I provide both services. I have clients who are not “gym ready” or don’t feel confident in the gym yet. I also have a lot of stay at home moms as well. Other clients I train at 360 Fitness utilizing all the most up-to-date equipment.

How do I know what fitness program is right for my situation?

Photo by Chris Chaffee

Before beginning a training program with me, we will have a consultation and find out what your specific goals are and what your limitations might be if any. I will then put together a program specifically prepared for you.

What is your workout playlist?

“I guess I am a rocker at heart.”

40 jan | feb 2013

Sammy Hagar: Only One Way to Rock Anya Tru: Marry the Night Rolling Stones: Start Me Up Bon Jovi: Livin’ on a Prayer

Bon Jovi: It’s My Life Journey: Don’t Stop Believing Nickelback: If Today Was Your Last Day Foo Fighters: All My Life

What is a common issue with people trying to lose weight?

Giving up! It is a challenge for so many to stick with the plan. Losing weight isn’t an overnight miracle. It is a lifestyle change of nutrition and exercise.

foto couture

What is the secret to keeping the will power and motivation?

“To assert your willpower is simply to make up your mind that you want something bad enough and go for it”.

Make goals that truly mean something. Dont just set out telling yourself you want to lose 10, 30 or 50 lbs. Have a reason why, whether its a reunion, wedding, run a race, or for health reasons, there must be a reason! Visualize your desire as already accomplished and enjoying the feelings of accomplishment, awaken in you energies that drive you to do whatever it takes to make your desire come true. Make it realistic goals and timeframes. Oh, and stop weighing yourself everyday!

What is your will power strategy or secret?

There is no secret. I have decided that this is the lifestyle that I want. I feel good, strong and sexy and I never want to go back where I use to be 3 years ago. I struggle just like everyone else does. I choose to make the right decisions when it comes to eating. I look at food as just a fuel to feed my body and mind.

Will you help with my diet?

Yes, nutrition is huge when it comes to fitness and weight loss. I will provide you with information to make the best meals and snacks for your life style.

Kelly’s Breakfast on the Go Recipe 1/3 cup rolled oats 3 egg whites 1/4 blueberries small drop of blue agave

Combine all ingredients in microwaveable bowl. Heat and stir every 30 seconds until done. About 3.5 minutes.

You can substitute fruit of your choice for variety or skip the fruit and add cinnamon and walnuts.

fine art wedding photography

Christopher Robin Chaffee www.crchaffee.com 208.651.8134

Radicle Teas

Radicle teas, tinctures and tonics are organically grown. Also offering wildcrafted herbal products. Sold at local farmers markets.

The Radicle Herb School offers affordable herbal education for adults, children, herbal enthusiasts and budding botanists.

www.theradiclereview.com northidahowellness.com 41

STYLE GUIDE

Slip Proof Sweaty Bands ($18)

Available at: Fleet Feet 511 Sherman Avenue Coeur d’Alene 208.765.7604

{ editor’s pick of local workout gear }

Hard Tail Tank ($47) Available at: Wild Flower Boutique 601 E. Front Ave. #102 Coeur d’Alene 208.292.4957

Womens Moving Comfort Foxie Full Zip ($98) Available at: Escape Outdoors 2028 N Main St. Coeur d’Alene 208.664.6602

Womens Pure Cadence Running Shoes ($120) Available at: Fleet Feet 511 Sherman Avenue Coeur d’Alene 208.765.7604

Be Love Yoga Pants ($65)

Available at: Parkside Fitness 601 East Front Ave #202 Coeur d’Alene 208.818.5883

42 jan | feb 2013

Photos by Beautiful Photo Studio

Natural

REMEDIES

Written by Sarah Patterson Illustration by David Van Etten

Herbs have been used as medicine throughout human history. In the United States, herbalism is currently enjoying a renaissance, as people take more interest in preventative medicine and alternative therapies. Using herbs can be as simple as making a tea with fresh Lemonbalm from your garden to ease your nerves, or cooking with Turmeric to help combat inflammation.

Wondering where to start? Look no further than the kitchen cupboard- you probably have a tiny apothecary of safe and effective medicinal herbs right there in your own spice cabinet.

ginger root

Ginger Fennel Digestive Tea

This pleasant tasting after dinner tea helps prevent indigestion, bloating and gas.

1 tsp. fresh Ginger root, chopped or grated 1 tsp. whole dried Fennel seeds Bring 8-12oz water to a boil in a small saucepan.

Turn of heat and add Fennel seeds and chopped Ginger. Allow to steep from 5-10 minutes and then strain through a mesh strainer into your tea cup. Add 1 tsp honey if desired.

Sarah Patterson is a Certified Clinical Herbalist practicing and teaching in Spokane, WA. She is the owner of Radicle teas, tinctures and tonics and sells her organically grown and wildcrafted herbal products at local farmers markets. You can visit her informative blog at www.theradiclereview.com.

Rosemary Thyme Herbal Steam

The fragrant, disinfectant oils from Rosemary and Thyme leaves break up congestion and ease winter coughs and colds.

1/4 cup dried Thyme leaves 1/4 cup dried Rosemary leaves Bring 2 Qt. water to boil in a large saucepan. Turn off heat, add Rosemary and Thyme leaves. Transfer pot to a tabletop.

While seated at the table, position your face over the steam at a comfortable distance and inhale deeply. You may cover your head with a towel as water cools. Try to inhale the steam for 10 minutes, coming up for fresh air as desired.

northidahowellness.com 43

Celiac

Lives With Me

Written by Toby Reynolds • Photos by Chris Chaffee

Toby and Jen cooking together.

big bowl of Honey-Nut Shredded Wheat cereal with skim milk for breakfast, two peanut butter and jelly sandwiches on potato or multi-grain bread for lunch.

Dinner was up in the air. This was my daily dietary routine for about the first year I was in the Army. Then I deployed.

I grew up on a diet of everything whole wheat. That’s not to say we didn’t eat anything else—we had our freedom, and our unhealthy snacks—but when it came to eating “healthy” we knew it had to be whole wheat. When I was 14 it was common practice for mom to whip up some whole wheat patties for dinner. A little Wheat Burger goes a long way. Looking back, and knowing what I know now, I believe that was why I was a six-foot tall 18-year-old that could eat all day long and never get over 160 lbs. My body wasn’t absorbing nutrients, due to the very foods I was consuming.

44 jan | feb 2013

Afghanistan was stressful, and I got real sick my first trip over. Interestingly enough, a person with Celiac Disease has always had the disease, but may not have always experienced symptoms. However, symptoms can be triggered by things such as high stress, and serious illness. And once triggered, they are here to stay. Imagine my surprise upon returning home, when I discovered that I could no longer eat my usual foods without terrible consequences. That didn’t stop me, though. Not for a while, anyway. But I spent the next four years in the Army, and three years at Boise State University wondering what was wrong with me, and finding no answers.

Finally, sometime during my third year of college, my wife made friends with a woman who suffered from Celiac Disease. My symptoms were nowhere as severe as hers, but what I found was that they were, in fact, the same symptoms; extreme bloating, headaches, unexplained irritability, depression, and some others I’d rather not discuss. I had Celiac Disease. Then the real trial began. How do I eat?

Prior to my new discovery, I’d gone on a serious weight gain and weight training program of my own design. I started at 175lbs. and at my peak I was lifting 2 hours a day, 6 days a week, and eating 5,000 calories a day. 5,000 calories a day! I was waking up at 5am just so I had enough time in the day to eat. I was still suffering through the same symptoms I’d grow accustomed to, but I was finally gaining weight, and feeling strong. But, after all that work, I never got over a max body weight of 190lbs. Shortly after reaching 190lbs.

I hit an obstacle, missed a week of training, and never got back on track. Six months later I was back to 175 again.

Once I discovered I had Celiac, I stopped eating gluten, and immediately filled out to 185lbs. And that’s where I’m at now, despite a rigorous training schedule, but I feel great.

A close friend of mine, suffering from acute PTSD, taught me this one principle that I will never forget. “You can

either live with PTSD,” or in this case Celiac Disease, “Or you can choose to let PTSD live with you. It’s your choice.” And that’s the difficult thing about having any kind of condition; getting your mind right.

Living with Celiac can be a drag, especially in a social atmosphere. People at the office are always bringing in donuts, or a celebration cake (and for you health-conscious folks) it’s not that you even want to eat it. It’s that you can’t eat it. You go to the store, and all around you are aisle after aisle of all the foods you can’t eat. Your friends call you up and want to go out to dinner, and you know there’s a pretty big chance that no matter how much you explain it to the waitress, your food is going to be contaminated, and you’ll be the one to pay the price. Or, and this one has been the worst for me, you get invited to someone’s home for dinner. Out comes your list of foods and ingredients you can’t eat, “Well, let me see if I can figure something out.”

And the dinner is off.

On the other hand—and I admit I’m a pretty lucky guy, because my wife is such an amazing gluten free cook—if you live life with the understanding that Celiac is merely a part of your life, ” you understand that when it comes to food, the rest of the world is missing out; let’s face it, there’s not much out there that comes close to Jen’s Gluten Free Vanilla Rum Pound Cake.

And there’s nothing that makes you feel healthier after a really tough workout than a nice cold salad with sliced hardboiled eggs, pan-roasted sunflower seeds, a little cottage cheese, some sliced olives, and maybe a splash of your favorite dressing. You understand that there are really no foods you can’t eat—you are free to choose—but that there are foods you choose not to eat.

You choose to be healthier. You choose to feel good. You are not a prisoner to Celiac. Celiac is your guest. And you understand that because Celiac Disease lives with you, you are actually more free than some.

“ Your friends

call you up and

want to go out to

dinner, and you know there’s a

pretty big chance that no matter

how much you

explain it to the waitress, your

food is going to

be contaminated.

Homemade Gluten Free Chicken Noodle Soup • 1 Tbsp. olive oil • 4 whole carrots diced • 1 large onion • 2 large or 3 small chicken breasts diced • 2 medium zucchinis • 3 Tbsp. reduced sodium organic chicken base (I use Better Than Bullion) • 9 cups water • ½ bag of corn noodles (I used Mrs. Leeper’s Gluten Free Corn Noodles from Super I Foods) • Salt and pepper to taste Preparation: Cook chicken with olive oil and ½ cup of water in soup pot until done. Add onion and carrots, cook until onions are translucent. Add remaining water, chicken stock, and zucchini. Cook 15 minutes Add corn noodles. Cook until noodles are done (about 15 more minutes). Add salt and pepper to taste.

Check out Jen’s recipe for: Cheesy Gluten Free Bisquits at www.northidahowellness.blogspot.com

northidahowellness.com 45

january | EVENTS | february

JANUARY 1 Polar Bear Plunge (12:00pm)

Come a few minutes early to disrobe and reveal your bathing attire. Jump right in from Sanders Beach into the frigid waters of Coeur d’Alene Lake. It will wake you right up as you celebrate the new year. Free.

Location: Sanders Beach, Coeur d’Alene

JANUARY 4

to maintain a healthy weight; weight gain and diabetes; and weight gain and sleep apnea. (Ages 15+). For more information, call 208.667.1865 or visit www.kroccda.org.

Location: The Salvation Army Kroc Center 1765 W Golf Course Road, Coeur d’Alene ID 83815

JANUARY 23 Nutrition Basics with Eat Smart Idaho

The Four Fridays of January (5:00pm) Stretch into the new year and be guided by Kim as she takes you on a 75 minute flow designed to strengthen, lengthen and to lighten your load. Classes are Jan. 4, Jan. 11, Jan. 18, Jan. 25. Contact for fee information.

For more information, call 208.818.5883 or visit www.parksidefitness.com Location: Parkside Fitness, 601 Front Ave. Ste. #202, Cda

(1:00-2:00pm) Join Eat Smart Idaho in a free six week series focusing on healthy eating. Each week will feature its own topic: Fruits and vegetables, grains, dairy, meal planning, making the most of your food dollars, and physical activity. (Ages 15+) For more information, call 208.667.1865 or visit www.kroccda.org.

Location: The Salvation Army Kroc Center 1765 W Golf Course Road, Coeur d’Alene ID 83815

JANUARY 10 Healthy Eating! (5:30pm-7:30pm)

FEBRUARY 21 Dirne Lecture Series: ADHD (5:30-8:00pm)

This Creative Cooking Series is hosted by Silver Lining Event Planning. The series is ongoing; January 10th, 17th, 24th and 31st. Cost is $39 per class, $139 for the series.

For more information email twogalsplanning@gmail.com.

Location: Blackwell Hotel 820 E. Sherman Ave., Coeur d’Alene, Idaho 83814

JANUARY 17 Dirne Lecture Series: Maintaining a Healthy Weight

(5:30pm-8:00pm) Local experts come together to share their experience in this FREE workshop about maintaining a healthy weight.

Hear from physicians, registered dieticians and other health care professionals on specific topics such as: is weight gain inevitable; exercise and weight management; eating 46 jan | feb 2013

Attention-deficit/hyperactive disorder affects people of all ages. For some ADHD is so persistent that it interferes with our school or work lives, but people with ADHD can be very successful. Join experts in the field to explore the role of counseling, medical and non medical treatment, and strategies for adults and children with ADHD. Free. For more information, call 208.667.1865 or visit www.kroccda.org.

Location: The Salvation Army Kroc Center 1765 W Golf Course Road, Coeur d’Alene ID 83815 Visit www.northidahowellness.com for North Idaho’s most comprehensive calendar of local health, recreation and wellness events.

the health post.

A New Year, A New YOU!

With doTERRA Essential Oils, certified, Pure, therapeutic grade. Finally, the 100% natural way to loose weight safely, replace medicines, getting to the root of the problem with power and clean effectively, safely and naturally.

Rebecka Sando-IPC www.mydoterra.com/rebeckasando 509.953.7604

Network with Likeminded People

Businesses and indviduals unite for an holistically sustainable lifestyle. Meetings at Pilgims Market every 3rd Tuesday of each month at 6:30pm. Monthly socials too!

Contact Jena at 208.691.0016 www.cdaholisticchamber.org

Coeur d’Alene Healing Arts

Coeur d’Alene Healing Arts is a clinic dedicated to the restoration and optimization of health through ancient and state of the art natural medicine.

Todd Schlapfer N.D. www.cdaharts.com 208.664.1644

Holistic Counseling & Yoga Therapy

Laura Sferra is a licensed professional counselor who specializes in eating disorders in addition to general mental health. She is a registered yoga teacher and weaves the many benefits of yoga into the counseling setting.

Laura Sferra, LCPC 208.659.5119

Retro Shot Coffee

Serving locally roasted organic Avion coffee. We offer many alternative milk options such as almond milk, coconut milk, organic soy and organic dairy.

1735 W. Kathleen 208.640.0817 1936 N. Government Way 208.724.0273

Method Organic Juice Cafe

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

718 West Riverside Spokane www.methodjuicecafe.com 509.473.9579

Holistic Pet Products

Holistic pet products delivered direct to your door at Wholesale prices.

Call for FREE samples. “Where the Tails are Waggin’ and the Parents are Braggin”.

509.928.7696 www.cindyspetcafe.com

Cultivating Spiritual Awareness

Aurora Hill, Certified Reiki Master, Certified Life Coach, and Ordained Minister offers Reiki sessions, classes, Dream work, Coaching, Readings and personalized Ceremonies.

208.640.0660 www.gatheringthymeministries.com

Gathering Thyme Ministries

northidahowellness.com 47

final thoughts.

Beautiful Lake Coeur d’ Alene. Photo by Christina G Photography.

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”

– Ralph Waldo Emerson

48 jan | feb 2013

Please join us for our

Relay For Life of Coeur d’Alene

Kick Off Party

Thursday, January 17th 2013, 6–8 pm

The Coeur d’Alene Resort 115 S. 2nd Street in Coeur d’Alene

Donations to the food bank greatly appreciated Appetizers and desserts provided by The Coeur d’Alene Resort Entertainment by Ruby Frog Entertainment Thank you to our current sponsors:

The Coeur d’Alene ResortThe Coeur d’Alene Press Kootenai Outpatient ImagingRiver City Hospice North Idaho Wellness MagazineTomato Street Texas RoadhouseLamar Billboards Ruby Frog Entertainment Relay For Life of Coeur d'AleneMay 17 & 18, 2013 Kootenai County Fairgrounds www.relayforlife.org/coeurdaleneid Info: Suzanna at sspencer@inb.com or 208-277-7856

800-824-1806 www.centurypublishing.com