North Idaho Wellness Magazine | January + February 2022 by North Idaho Wellness Magazine

wellness

n or t h idah o

fitness

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health

JAN.FEB

2022

•

beauty

•

nutrition

•

balance

M t Chandler Baird Owner and food blogger at @SpokaneEats Helping you discover local food and hot spots around Spokane & Coeur d’Alene.

INSIDE: A HEALTHY + LOCAL DINING GUIDE what is holistic dentistry? • reaching your goal of a lifetime • plant protein

contents

jan | 2022 | feb

page 8 // REACHING YOUR GOAL OF A LIFETIME page 12 // MEET CHANDLER BAIRD owner and food blogger of @SpokaneEats page 14 // HEALTHY LOCAL DINING GUIDE our local favorites with healthy items page 22 // WHAT IS HOLISTIC DENTISTRY?

kara’s korner

healthy living and whole food momma shares healthy ideas + recipes each issue!

38 in every issue

Health.......................................................................22 Fitness.......................................................................24 Beauty........................................................................26 Balance......................................................................28 Nutrition...................................................................30

Wellness in Business......................................................32 Ask the Expert...............................................................34

wellness

north idaho

fitness

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health

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beauty

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nutrition

•

balance

OPEN 7 DAYS A WEEK | 8AM-9PM PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com MARKETING + EDITORIAL DIRECTOR Jennifer Miller jennifer@niwellnessbar.com LEAD WRITER S. Michal Bennett IN-HOUSE PHOTOGRAPHER + DIGITAL MEDIA CREATOR Aimee Ewert

Beat the Bug

at your local Immunity Headquarters. » DETOX » SUPPLEMENTS » PROBIOTICS

COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. --------CONTRIBUTORS Delaney Daly • Kara Hicks Jennifer Miller • Chandler Baird Chef Nick Ryan • Marc Stewart Bryan Janzen • Dr. Cory Harker, DDS --------SOCIAL northidahowellnessmagazine northidahowellnessmagazine 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 © 2020.

4 jan • feb 2022

letter from the team

2022 is upon us, although it seems impossible. We are headed into a season full of the desire to change, transform and create for ourselves a better new year. While it’s easy to focus inward and eliminate the things from our lives we feel cause us to fall, it can also be a time to look for different ways to achieve our goals that benefit more than just ourselves. We are living in a time

How

Sleep Apnea Can Affect

Weight Loss

where supporting our local economy is more important than ever. If your weekly restaurant trip brings you joy, you don’t have to give it

Lack of Sleep

up because you’re training for the marathon in May. We hope you’re inspired by our local

• • • •

dining guide to make healthy choices and still

Frontal Cortex Dampened Reward Center Enhanced Poor Decision Making Increased Ghrelin (Tells us we are hungry hormone)

• Dereased Leptin

support our area’s variety of local eateries.

(Tells us we are full hormone)

North Idaho wouldn’t be the place that it is

• Increased Cortisol • Decreased Insulin Sensitivity

without our local businesses or without us

Body’s Reaction

supporting them.

cheers to your health and happiness! Monica + Jennifer

Behavior

• • • •

Choose caffeine late in day Choose high sugar foods Increased desire to relax Choose to exercise less

Fat Gain

Ready to Sleep Better? Call today to schedule your consultation.

S N O R I N G,

ST A

LI V ING

Pictured on our front cover is the beautiful Chandler Baird of @SpokaneEats www.SpokaneEats.net Dining at Cosmic Cowboy Grill in Coeur d’Alene www.cosmiccowboy.com

on the cover.

NORTHWE ST

208.773.4579 313 N. Spokane Street Post Falls, ID 83854

------------------

Cover Photography by Brady Campbell www.bradycampbellphotography.com

sleepbetternw.com

postfallsfamilydental.com northidahowellness.com 5

HELLO

R E T N WI

GET WINTER WEATHER READY!

VISIT PARKER TOYOTA & PARKER SUBARU

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N E A P OL I TA N S T Y L E

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reaching for the

goal of a lifetime Written by S. Michal Bennett

8 jan • feb 2022

January is not only a time we bask in renewed hope in the future prospect of a new year. It’s also a time that we’re encouraged to look at the negative things in our lives and set goals for changing or overcoming them. This seems a little counterintuitive to me, this tendency to focus on the negative and detrimental things in my life. Yet, when combined with an evaluation of the positive, life-giving aspects, it reminds me of Marie Kondo and her KonMari Method of decluttering your house. Setting goals to become healthier, fitter, more content, or more successful isn’t as tidy or simple as picking up an item and considering how it makes you feel, but perhaps the principle of this famous method can help us set some achievable goals as we jump into 2022.

northidahowellness.com 9

“

We can’t change the past, but we can stop blaming everything and everyone around us for the things we alone can alter today.

HAPPINESS We could start with the question, “What in your life makes you happy?” But happiness can be a somewhat abstract concept. So, let’s ask instead, “What is happiness?” Happiness can be defined in two ways. First, it’s that good feeling, that sense of pleasure, delight, or gratification we get from an experience or moment. This feeling doesn’t last, so we seek out ways to bring that feeling back or prolong it. The second definition of happiness is the pursuit of a rich, full, and meaningful life. This pursuit will involve “happy” feelings as well as sad, angry, frustrated, and discouraged feelings, but our ability to value to the bigger picture and overarching goal can help us walk through all of those experiences and believe that we can achieve something more.

VALUE + BENEFITS As you consider what goal you would like to reach in this new year, remember to make it something that you personally value. Not something your family, friends, significant other, Google, or any other person or institution says is important. It has to be important to you.

10 jan • feb 2022

”

Perhaps being there for the people you love many years into the future is the thing that you value, so prioritizing your health and weight is a meaningful shorter-term goal to achieve that future. Or maybe you want to own a house in a couple of years, so you set a goal to increase your savings to a certain amount by the end of 2022. These short-term goals do have momentary benefits, but they also carry the promise of future benefits that are significant to you and the life you want to live – to a “happy” life. As time goes on, however, it can be difficult to remember that today’s small actions are building a far away, abstract future. Setting clear and specific daily, weekly, and monthly goals and subgoals, as well establishing ways to measure and evaluate those steps, will carry through today and buffer you against challenges and failures.

BELIEF + RESPONSIBILITY No, I’m not going to encourage you to “think positive.” That mechanism usually manifests as denial in my head – denial of failure, setbacks, slow progress, and emotional reality. Instead, I want to challenge you to believe the truth, that life is unpredictable and feelings change. So, let’s take responsibility for this moment, accept it, and make the next moment different or better. We can’t change the past, but we can stop blaming everything and everyone around us for the things we alone can alter today. I find it so much easier to make my failures someone else’s fault and not own up to my own insecurities and emotions – which are often very valid! Honesty, integrity, and responsibility are difficult, but they are the building blocks to a truly happy life and the successful achievement of your most treasured long-term dream goals.

WHAT CAN HAPPEN, WILL We all have a part of ourselves that pops up as “the Devil’s advocate” to present all the things that could possibly go wrong, all the past times we failed, and all the reasons we won’t succeed in reaching our goal. And that’s ok. Let that “what if” reel run! Face those fears! Then, decide what actions you would take in response to the worst possible outcomes. Sure, you’ve given up in the past, but what would happen if you didn’t next time? If it’s the worst that could happen, perhaps something positive can be taken from it. Let’s flip it around. Imagine you’re talking to your best friend, and she is telling you about her weekend. She had set a new year goal of cutting sugar out of her diet, but then bought and ate three pies with a tub of ice cream over two days. She feels guilty, ashamed, and discouraged. She wants to give up. What would you say to her? What would you recommend she do today? Ok, try taking your own advice!

FIND YOUR WAY You know yourself better than anyone else. Are you a checklist person? Are you motivated by competing with or supporting others? Are you spontaneous or a planner? Do you rely on the evaluation of someone or something outside of yourself to define your success? Do you love helpful apps? Do you respond well to interspersing rewards with your sub-goals? Discover and stick with what works for you. How you learn, what you enjoy, and what your body, mind, and spirit respond to – these are the foundations that will help you stop struggling and start living your life, one achievable goal at a time.

We are often reminded that anything is possible, and it’s easy to take that to mean that anything will come to us, if we just believe. But belief must be coupled with action to be realistic, and over time, those actions will compound into belief.

northidahowellness.com 11

12 jan • feb 2022

getting to know

chandler

owner and food blogger @spokaneeats

HOW DID YOU GET STARTED IN FOOD BLOGGING? I’ve always loved food, writing, and photography so it all kind of just came together naturally! I really learned my love for all three of these things while on a Global Marketing Study Abroad in college. We traveled to London, Paris, Sweden, Denmark, Russia, and Thailand and I documented the whole journey on a blog for my family and friends. When I moved to Spokane in 2014, I started to learn how cool our city is and I wanted to share that with as many people that would listen. 7 years later and there are still a couple people listening :) WHAT DRIVES YOU TO CONTINUE? I genuinely LOVE what I do. I love discovering new businesses. I love trying new cuisine. I love getting to know local business owners and hearing their stories. I love traveling around the region and sharing all that there is to do, eat, and explore in the Spokane/CDA area. HOW HAS YOUR BLOG EXPANDED AND GROWN OVER THE YEARS? Well, if you were to take a look back at my first photos, you’d wonder why anyone followed me in the first place. Thankfully this community has been more than gracious and accepting as I have learned how to run my business. What started as an instagram page about food has turned into a website and many more social pages that have expanded far beyond just the Spokane food scene. Throughout the process, I have really tried to stay true to my brand, listen to our followers/community, and remain honest and trustworthy with my reviews.

top five favorites

Tell us your top 5 local “unknowns” -- i.e places or people we haven’t heard of yet! OOOOH THAT’S A TOUGH ONE!!! 1. I’ve been LOVING Cranberry Road Winery in CDA! (insta: @cranberryroad) 2. Meg at Luxe Salon is one of my favorite people and I admire her work ethic and drive (insta: @luxe.salonspa) 3. Birdies Pie Shop... enough said! (insta: @birdiespieshop) 4. Looking for a FANTASTIC sandwich... Smackys! (insta: @smackysonbroadway) 5. The Herd -- Beef Box Deliveries (insta: @theherd5c) northidahowellness.com 13

dining guide LOCAL + HEALTHY

The thought of giving up your favorite Friday night take out or Saturday date night would scare any of us. Unfortunately, most “new year, new you” diet trends focus on not eating out. While cooking more at home is obviously beneficial, you don’t have to sacrifice eating out at your favorite local restaurant. Supporting local is more important than ever and we are so lucky to live somewhere with so many talented restaurant owners and chefs. In this article, you’ll find some tips and tricks to make your favorite meal a little healthier and some amazing local menu items that won’t veer you off track!

14 jan • feb 2022

BREAKFAST // THE GARNET CAFE We would be remiss to not mention this popular local breakfast joint! Originally opened in 2010, by none other than some of our favorite local gurus, Viljo and Autumn Basso, the Garnet is now owned by Kristin Von Till and Paige Fink. In addition to the best lemon curd we’ve ever had, the Garnet is well known for their quality. You are naturally eating a little cleaner because they source most of their food from local farmers and purveyors. Our favorite healthy option is the Northwest Scramble, also available as an omlette or stir fry. This is protein packed with smoked salmon and a healthy dose of fresh veggies like zucchini, onion and tomato. Ask for your Union Roasters coffee black and you’ve made a healthy and fresh choice to start your day! --------------------------------------------------------Be on the lookout for their new location on Government Way, opening this winter! 3650 N Govt Way | www.cafegarnetcda.com HOURS: Monday through Sunday 7am to 2pm

LE PEEP You can’t go wrong when you pair breakfast with a river view! Locally owned and operated franchise, Le Peep, has been a brunch favorite for years. They pride themselves on fresh, simple, intriguing food served with a smile. The menu is expansive and truly has something for everyone. Skip directly to their Healthy Habits section to help you make the best choice. All the nutritional information is included for you as well! Egg white omelets packed with greens, lean protein, and healthy veggies will keep you on track. They even come in a “mini size” to keep your portions in check! A gluten free menu is also available. ----------------------------------------------------------------1884 Bellerive #101 | www.lepeep.com HOURS: Monday through Sunday 7am to 2pm

MICHEAL D’S Faithfully serving North Idaho locals since 1998, Micheal D’s may not seem like it has healthy options but don’t be fooled. If the paleo diet is on your list for the new year, Micheal has your back. All your breakfast favorites like pancakes, waffles, corn beef hash (made with sweet potatoes) and a breakfast combo, all paleo friendly and delicious. You can also ask to do a split plate and share with a friend to keep your portions in check! ----------------------------------------------------------------203 E Coeur d’Alene Lake Dr | www.michaelds.com HOURS: Monday through Sunday 6 am to 1pm

LUNCH // SYRINGA Another local staple, opened by Viljo and Autumn Basso in 2006. While sushi may not seem like a healthy option, they’re lunch menu is expansive and has a healthy variety of vegetarian, vegan and gluten free options. A crowd favorite is their bento boxes. Order yours with tofu for a clean protein. Each bento box is served with tempura, a salad and your choice of soup. Vegetarian not your style? Try their famous Chilean sea bass! ----------------------------------------------------------------702 N 4th St | www.syringasushi.com HOURS: Tuesday through Saturday 11:30am-9pm (photos by Brady Campbell)

northidahowellness.com 15

mocktail time! ELDERBERRY MULE Courtesy of @SteadyBar

---------------------------------------• 1 oz Coffee Roboto Pear Ginger Shrub Syrup* • 1 oz elderberry syrup • 7 oz ginger beer • squeeze of lime • lime wedge Combine the shrub, elderberry, ginger beer, and lime juice in a copper mug. Add ice and stir to mix. Garnish with a lime wedge and enjoy! *Shrub syrups are available for delivery or pick up through Coffee Roboto located in Coeur d’Alene, ID. www.therobotdelivers.com

PINEAPPLE MARGARITA Courtesy of @SteadyBar

---------------------------------------• 2 oz Seedlip Garden 108 N/A distilled spirits* • 1 1/2 oz Coffee Roboto Pineapple Ginger Shrub Syrup* • 1/2 oz lime juice • salt for rim Combine the Seedlip, shrub and lime juice in a shaker with ice (or in a blender with ice). Shake and strain over ice in a glass. Salt the rim and garnish with pineapple, if desired. *Order Seedlip online or from Steady Bar. (limited supply)

16 jan • feb 2022

THE WELLNESS BAR With 4 convenient locations, it’s never been easier to eat healthy. A staple of North Idaho for almost 8 years now, The Wellness Bar has expanded from smoothies and juice to handcrafted acai bowls, healthy leafy salads and immune boosting ginger shots just to name a few! For a healthy lunch option, swing through one of their drive-thrus and snag a salad combo which includes a leafy salad, cold pressed juice and immunity shot! Door Dash Delivery now available for select items! ----------------------------------------------------------------The Wellness Bar is located in Hayden, CDA, Post Falls and inside Peak Hayden | www.niwellnessbar.com HOURS: Monday through Sunday 7am-7pm (winter hours vary from store to store)

BARDENAY RESTAURANT & DISTILLERY Bardenay first made history in 1999, in Boise, when the Federal Government issued them the first distillery permit ever given to a distiller to operate in a public space. Each of their three locations specializes in producing their different spirits. In addition to their passion for craft spirits, they have an amazing menu complete with gluten free and vegetarian options. A healthy lunch option is their Seared Rare Peppered Ahi Tuna or try a protein packed Buddha Bowl. ----------------------------------------------------------------1710 Riverstone Drive | www.bardenay.com HOURS: Monday through Sunday | Hours Vary

POKE WORKS With the motto, “you can always feel great about what you’re eating”, Pokeworks has brought healthy and convenient options to the north part of town for just over two years now. The franchise, owned by Jill and Greg Rowley, serves up Hawaiian inspired poke using only premium ingredients. Starting the Keto diet? Try their new Keto Tuna bowl which is low carb and high protein served with cauliflower rice. No time to leave the office? They deliver! -----------------------------------------------------------------------2007 W Tea Olive Ln #100 | www.pokeworks.com/cda HOURS: Open daily 11am - 8pm

COSMIC COWBOY GRILL Honest food for good people. Cosmic Cowboy’s 2 locations (one in Spokane) pride themselves on scratchmade, gourmet food from fresh and natural ingredients. If you have dietary accommodations, you are in the right place. Cosmic Cowboy has options for vegan, vegetarian, gluten free, dairy free, paleo and low carb. Pictured here are two new menu items: Thai One On Wrap served with the Thai Sweet Chili Veggie side and the Thai Sweet Chili Bowl. -----------------------------------------------------------------------412 W Haycraft | www.cosmiccowboy.com Check out their new 2nd lcoation in Spokane! HOURS: Monday through Sunday | Hours Vary

DINNER // IZZY’S COMFORT KITCHEN Looking for a cozy local spot to feed the whole family? Look no further than Izzy’s, owned by local restaurant veterans Jason and Reannan Keene. Their comfort food filled menu has so many delicious options including a plethora of gluten free and vegetarian options. Even their crowd favorite, Sweet Tea Brined Fried Chicken is gluten free! While your kiddos are feasting on delicious grilled cheese, you can stay on track with a fresh Harvest salad with grilled chicken. ----------------------------------------------------------------726 N 4th St | www.izzyscomfortkitchen.com HOURS: Wednesday through Sunday | Hours Vary

MOON TIME Moon Time was established in 1996 and quickly became a local favorite. Don’t let their pub style atmosphere and menu scare you off. Moon Time makes everything from scratch daily. You can easily stay on your plan here. Try their Beet Salad made with creamy goat cheese or order a protein heavy Black Bean Burger. Pro tip: order it with no bun and ask for a side of green salad. --------------------------------------------------------------------1602 East Sherman Ave. | www.wedonthaveone.com HOURS: Open at 11am daily

VINE & OLIVE EATERY AND WINE BAR Opened in 2017 by Naomi Boutz, V & O believes in using simple and seasonal ingredients. These sharable creations are carefully curated by Chef Josh Peebles. You know you’ll be dining on fresh and creative dishes highlighting local ingredients. The menu changes seasonally so there is always something new to try. This is also the best place to splurge on a glass of wine. --------------------------------------------------------------------2037 N. Main St | www.vineandolivecda.com HOURS: Monday through Saturday | Hours Vary

FIRE PIZZA Yes, you can still support your favorite pizza place while eating healthy! Our favorite way to do it? Start with their delicious Fresh Mozzarella, Tomato and Basil Salad. It’s large enough to share with your date and then order the Garden State Pizza (also plenty to share) which is chock full of healthy veggies and made right in front of you in their wood fire oven. --------------------------------------------------------------------517 E Sherman Ave | www.fireartisanpizza.com HOURS: Monday through Sunday | Hours Vary

dont forget the desert! 32 BELOW 32 Below Frozen Yogurt is locally owned by the Krupp Family and has quickly become a family favorite. They have 12 rotating flavors to keep things fresh and always offer dairy free, gluten free and no sugar added options. Top with your favorite fresh fruit or almond slivers for healthier options! -------------------------------------------------------------------------2045 Tea Olive Ln Ste 101 | www.32belowfroyo.com HOURS: Monday through Sunday | Hours Vary northidahowellness.com 17

cooking with chef nick ryan Executive Sous Chef working with Chef Dan Smith at the Clubhouse at BlackRock. Each issue Nick will be sharing with us some of his favorite dishes and inspiration!

MAKING A HEALTHY

charcuterie board Get creative at your next book club, superbowl party, or office lunch. Creating a healthy charcuterie board is as easy as 1, 2, 3. 1. Pick your proteins and cheeses 2. Pick in season fruits and vegetables 3. Add your favorite dips and spreads

PROTEINS + CHEESES //

FRUITS + VEGGIES //

DIPS + SAUCES //

hard-boiled eggs deli-style smoked turkey deli-style salami slices of prosciutto slices of country ham cured links of spicy chorizo andouille sausage a spreadable pâté pepperoni cheddar cheese brie

cherry tomatoes olives pickles persimmon grapes blackberries strawberries celery red and yellow pepper zucchini garnish with fresh basil

hummus olive tapenade artichoke dip spicy honey dip beetroot spread chutney pesto

18 jan • feb 2022

P PR RE ES SE EN NT TI IN NG G S SP PO ON NS SO OR R

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Liberty Lake Juice and join our annual Juice Cleanse Challenge. Get your orders in by January 16 th. And don’t forget to use the code juicechallenge for $5 oo.

20 jan • feb 2022

PRIVATE & GROUP REFORMER SESSIONS In a world filled with so much extremism, find your balance at Balanced Pilates Center. WWW.BALANCEDPILATESCENTER.COM BALANCED PILATES CENTER IS A FULLY EQUIPPED STUDIO OFFERING GROUP, PRIVATE AND DUET SESSIONS.

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health

holistically minded: NORTHWEST NATURAL DENTISTRY Written by Dr. Cory Harker, DDS | Owner of Northwest Natural Dentistry

What is holistic dentistry? Holistic dentistry can mean many things and go by many names. Some of those names include: natural dentistry, biologic dentistry, integrative dentistry, preventive dentistry and biomimetic dentistry. While natural dentistry tends to focus on avoiding ingredients or procedures that may have toxic effects, any practice that goes by one of these names will incorporate the main tenet of holistic health: the whole body is much more than the sum of its parts, meaning that all the systems of our bodies work together synergistically. Essentially, the health of your mouth is connected to, and can have an effect on, your overall health. 22 jan • feb 2022

One of the greatest links between your oral health and whole body health is inflammation! What if a wound on your arm was festering and oozing but in no pain? You’d probably still want to treat it immediately, right? A similar infected wound can be found hidden inside our mouths and just because you do not feel pain, doesn’t mean you shouldn’t treat it. Inflammation in the mouth is known as gingivitis or, in more severe cases, periodontitis. These diseases are characterized by unchecked infection of our oral tissues. This chronic inflammation has far-reaching effects when it comes to our health but it often goes untreated because the patient is not in pain and the signs of the infection are not readily noticeable. At Northwest Natural Dentistry we believe that total body wellness starts in the mouth and we strive to use materials that are the most compatible with whole body health. We do not use metal in our crowns, opting instead for durable, aesthetic, and biocompatible ceramic crowns. We do not place metal amalgam fillings which contain mercury, a neurotoxin. We also have a series of protocols to safely remove amalgam fillings. Instead of flouride treatments, we offer high-quality, minimally invasive dental treatment that focuses on your whole body. A few of our other services include the placement of ceramic dental implants to replace missing teeth, the use of platelet rich fibrinogen (PRF) which is derived and concentrated from a patient’s own blood to increase healing and decrease postoperative pain following extractions, and the use of ozone and ozonated water to treat infection in the mouth. Holistic dentistry is growing exponentially across the U.S as our communities increasingly value both healthy living and longevity of life, for themselves and their children. Call us today and set up consultation so we can learn about you and your family’s unique vision of living healthy, and how we can support you in achieving that vision. w

get your GLOW ON! Signature Hydrafacial with FREE Booster of Your Choice!

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--------------------------------------------------------------------------Dr. Cory Harker has been practicing holistic dentistry in the Coeur d’Alene area since 2012. He received his DDS degree from Indiana University School of Dentistry in 2011 and has been a member of the International Academy of Oral and Medical Toxicology (IAOMT) since 2013. Outside of work, him and his wife and their four beautiful children love to explore the beautiful PNW!

Call NOW to book with Kelli! 208.610.5375

northidahowellness.com 23

fitness

A new addiction has hit Peak Health and Wellness

and is supplanting the energy of coffee, the satisfaction of sweets, and the pseudo family of Facebook. YES, MUV TRIBE is that impacting! After taking a tiny step of faith and experiencing MUV TRIBE your body and being will cry big alligator tears if you miss a day. The three year old program provides a workout of the day with several classes in the morning, afternoon and evenings at our Hayden, CDA, and Post Falls Peak locations. An exhaustive array of equipment and body weight moves are called upon for strength, cardio, balance and flexibility training. Hear the reaction from a few of our participants and instructors. “MUV Tribe is friendship disguised as fitness. You come wanting to get in shape and you leave with more belief in yourself and a group of people who believe in you. MUV is not only just a group fitness class, it is a unique place to challenge your mind and body at your own pace and level, while also growing and deepening friendships and relationships in your life.” 24 jan • feb 2022

find your tribe

MUV TRIBE at THE PEAK Written by Bryan Janzen Fitness Director of CDA Peak Health and Wellness

“In just the first three months I lost nearly 4% body fat and began to see muscle definition that had eluded me for over a decade of dedication to exercise and nutrition. But what surprised me most wasn’t the effectiveness of the workouts, but that these classes had become one of the brightest spots of my day, filled with positivity and encouragement. The uplifting teammates and trainers who are a part of these MUV Tribe classes had become some of my closest friends.“ What about the men? “As a self-proclaimed “exercisehater”, my husband showed up skeptical. But by the end of his first class, he left feeling challenged and accomplished. He has already lost over 30lbs and for the first time in his life, he loves coming to exercise each week. Not only has he found meaningful friendships within our MUV community like I have, but it has also given us as a married couple another way to grow closer together and to share something together that is positive, meaningful and uplifting.” - Marcella and Phil both 38….going on 28!!! “Not only has MUV Tribe given me confidence, it has added goals that I never knew I had. I’ve learned proper workout techniques and form that I’ve always been shy

about trying. You’re likely to have someone tell you “you killed it on those box jumps today!” It gives you someone in your corner cheering you on while you are crushing your own goals at your own pace.” - Camille 30 “I certainly feel stronger! And if something is a bit tough for me, I can always modify my exercise. It is a mixed group of young and old all working together and it has created some wonderful friendships! I also notice a little skip in my step as I move about my day doing everyday tasks with ease. MuvTribe has made me feel so healthy and strong and fit as I move through my 70s. I would recommend it to anyone young or old.” - Nancy 72 “The daily workouts are not only creative and amazing but have structure to improve anyone at any fitness level to excel in their fitness goals. The success of people who are consistent in showing up is limitless. I have seen people grow everything from muscles, to confidence to connections and friendships that go beyond the gym.” -Amy Simmons MUV Instructor Grab a friend and test drive it free for one week!

CARE FOR THE ENTIRE FAMILY Christy Sutton NP & Mikyah Owens RDN

208.667.2600

1025 W Ironwood Dr.

WWW.CDAPRIMARYCARE.COM northidahowellness.com 25

beauty

Written by Jennifer Miller

fuzz free

EXPLORING LASER HAIR REMOVAL How many hours a year are spent shaving in the shower or laying on a table having hot wax ripped off? While laser hair removal is a process, what you’re really buying is time. By the end of your sessions, you can cancel the wax sessions and ditch your razor! In this article, we’ll explore what laser hair removal is and what to expect if it’s on your list of beauty treatments this year. Laser hair removal is a medical procedure during which a concentrated beam of light is used to remove hair. The light emitted from the laser is absorbed by the pigment in your hair (the melanin) which damages the hair follicles. This damage inhibits or delays future hair growth.

26 jan • feb 2022

Depending on the location, you’ll need six to twelve treatments to see full results. The most common treatment locations are legs, armpits, upper lip, chin and the bikini line. Laser hair removal is not recommended for the eye or eyebrow area so don’t ditch your monthly brow wax. So what can you expect? First, do your research. Laser hair removal should always be done by a qualified professional. Schedule a consultation and discuss risks, benefits and expectations. Never be afraid to ask questions. It’s also important to be honest with your medical history and any medication use. Your hair removal specialist will tell you if your hair is not suitable for this treatment. In some cases, it can actually stimulate more growth. This is why that initial meeting is so important. Lastly, take before and after pictures to help track your progress. Before your treatment, you’ll be asked to stay out of the sun and not use any lotions, deodorants or makeup. Be aware that you will not be treated if you have recently tanned or used any sunless tanning creams. Your specialist will apply a topical anesthetic to help relieve discomfort. While not painless, the process is quick. The interval between appointments depends on location. Areas where hair grows quickly will have less time between appointments than slower growth areas. Patience is a virtue with laser hair removal. You won’t see results right away. Hair does not fall out immediately instead it sheds over one to three weeks. It may look like continued hair growth but trust the process. The first few hours after an appointment you may notice some redness and swelling which is normal. Apply ice to reduce pain and stay away from heat for at least 24 hours. Going to the gym, sitting in the sauna or taking a hot shower (combined with the lasting heat from the laser) will create the perfect environment for bacteria to multiply (yuck!) As you continue with treatments, you may notice some other benefits like clearer and smoother skin. Laser hair removal is also effective in eliminating ingrown hairs. The process can become more painful as treatments continue and will generally run you between $200 to $800. But if you’re ready to ditch the tweezers, razors and hot wax it will be worth it! w northidahowellness.com 27

balance

a sustainable new year WHY RESOLUTIONS ARE OVERRATED Written by Jennifer Miller

Have you ever been to the gym in early January? The parking lot

and spin class are full and there is nary a treadmill to be found. Come back in three weeks and you’ll have the place to yourself. Only around 12% of people who make “resolutions” in the new year feel successful in completing their resolutions twelve months later. So why should we ditch resolutions all together? The word itself can cause anxiety and dread to the calmest person. Usually resolutions are too broad, too vague and too daunting.

28 jan • feb 2022

There is nothing wrong with setting goals, pushing for change and achievement. But instead of hitting the first roadblock and giving up your bike in that 6 am spin class, how do we make these goals sustainable and realistic? First, remember that January should be used for motivation and inspiration, not as a timeline. You won’t be able to train for a marathon in 31 days. Use the “fresh start effect” to your advantage and plan to start off on the right foot.

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Speaking of planning, it’s key. Don’t wait until the first of the year to have your goals plotted. Start that list early. Your plan should be as detailed as your end of year spreadsheet. Goals should be small and realistic. Maybe it isn’t realistic for you to hit the gym everyday but three times a week is a good place to start. As humans, we are creatures of habit which can make any kind of change hard. Use your plan to make small steps for big results. Setbacks and obstacles are going to happen. You’re going to oversleep or spend a week keeping food delivery services in business. Life happens. Plan for those instances in advance. How will you handle the inevitable relapse or roadblock? Instead of just giving up, how do we adapt to it or change something if it isn’t working? The path won’t always be a straight one, view your setbacks as opportunities to succeed.

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That fresh start motivation of January is also fairly likely to dwindle by March. So how can we continue to move forward when the want to do so dissipates? Support from your friends and family is one way. Maybe you join a challenge at your gym, enlist your spouse to make dinner together so you’ll eat more meals at home, form a book club so you’ll spend less time on your phone. Making a list of how you’ll feel and what you will be accomplishing when you achieve your new goals will also help renew your motivation when it gets low. Keep that list handy and in reach so you can easily access it when you need that extra boost. Above all, give yourself grace. Everyday will not be the same. You will feel like you took one step forward and five steps back. Keep going, keep reminding yourself you are worth the effort you are putting in. w

northidahowellness.com 29

nutrition

30 jan • feb 2022

THE POWER OF

plant protein

Written by Jennifer Miller

It doesn’t have to cluck, moo or gobble

to be counted as your daily protein intake. Plant protein is just as impactful as animal protein. In fact, eating a plant based diet can improve your overall health and is linked to lower risk of stroke and heart disease. The most important thing we get from proteins is amino acids. Our bodies make a lot of them but we need to get nine from our diets alone. While most plant proteins aren’t considered complete proteins, you can get all your amino acids from plants as long as you eat a variety. Plant based protein also contains high fiber counts which is important to help keep your digestive system on track. Incorporating more plant proteins into your diet isn’t as hard as it seems and can be done in small steps each day! •

•

• • •

•

Swap your whey protein shake for a pea protein shake. We promise you won’t notice a taste difference. Add chia seeds to your morning smoothie or oatmeal. These little seeds shouldn’t be underestimated. They are packed with protein and other nutrients. Quinoa is a complete protein, containing all nine essential amino acids and 8 grams of protein per cup. It’s easy to prepare ahead of time so you can easily add it to any meal. Toss some hemp seeds in your favorite salad. Like chia seeds they are small but mighty, containing just over 6 grams of protein per 2 tablespoons. Swap the Jiffy for PB2 powder for a lower calorie version of peanut butter. Eat your veggies. Vegetables like broccoli can contain up to 4 grams of protein per cooked cup. Swap chips and salsa for hummus and veggies. Not only are you adding in more veggies, hummus is made from a variety of beans and legumes and has roughly 6 grams of protein per 180 calories. Swap cow’s milk for protein packed almond milk. Not only are you adding more protein, you’re also getting a hefty dose of vitamin E.

FUN FACT // an avocado contains about 4 grams of protein, a healthy dose of unsaturated fats and is packed with fibers essential for weight loss.

northidahowellness.com 31

wellness in business

the spa at

NORTH IDAHO DERMATOLOGY

32 jan • feb 2022

The Spa at North Idaho Dermatology

is a comprehensive medical spa that specializes in dermal fillers, Botox, medical lasers, and facial treatments. These treatments have your skin health at the forefront. At The Spa at North Idaho Dermatology, our services have a lot of options so that we can match the perfect treatment to your skin-specific needs. We are proud to be a spa that is backed by licensed Dermatologists. Our goal has been to help every person in the inland northwest reach their skin goals and we have been doing so since 2009. Dr. Stephen Craig started it all and gave North Idaho Dermatology the vision for years to come on how to provide value and build relationships with our clients. The relationship between clients and North Idaho Dermatology comes first. Our large array of services is provided by our four licensed nurse injectors and our three licensed estheticians throughout our four locations in Coeur’d Alene, Liberty Lake, Moscow, and Sandpoint. Our knowledgeable team works in tandem to create a personalized skincare plan to not only help one reach their skin goals but to also help enhance one’s natural beauty. The Spa at North Idaho Dermatology loves to sponsor community events where we are able to inform those of the importance of skincare and protecting one’s skin. We believe that everyone can achieve healthy skin, The Spa at North Idaho Dermatology aims to provide resources to assist them on their journey. Connecting with our community is part of what sets North Idaho Dermatology apart whether we sponsor or host, supporting our community is one of our highest priorities. We hold community spa events where we have giveaways, spa services, and refreshments. These events are a perfect place to come and inquire about a service you would like to learn more about or discover a new service that may be perfect for your skincare needs. Our licensed estheticians are ready to answer your questions and provide expert opinions on why a service will fit the needs you may be looking for. Our next spa event, Winter Fest, will be held on February 11th from 4 pm to 7 pm at our Coeur d’Alene location! No need to sign up, simply show up and allow us to provide appetizers and refreshments while you can inquire and learn about the services that The Spa at North Idaho Dermatology provides. ----------------------------------------------------------------------------------You can schedule your spa service appointment at any time online through our scheduling portal on our website, or by calling our office at (208) 292-5939 Monday through Friday!

northidahowellness.com 33

ask the expert

READING

for WE LLN E S S

Written by Delaney Daly of the Coeur d’Alene Public Library

When we consider wellness as a daily or weekly practice, the tendency might be for our brains to drum up images of us executing perfectly formed sit-ups or meditating our worries away or if you’re anything like me, maybe you too have one of those enormous 74 oz water bottles that encourages you to hydrate throughout the day. Yet, without even realizing it, as you continue to read the words I’ve written, you are fulfilling a vital and oftentimes overlooked wellness practice. Numerous studies performed within the last 20 years, many of which by the likes of prominent universities and research institutes across the globe, have concluded 34 jan • feb 2022

that the act of reading not only reduces stress and slows cognitive decline but can actually lengthen our lifespan by a number of years. And for parents and caregivers with young children, adding a quick family story time to your daily wellness routine ultimately serves everyone involved. I’ll be honest—the majority of the books I read on a daily basis as a children’s librarian are not 80,000 word novels throwing me into epic stories of love or loss or the inevitable life lessons we learn as we age but rather 30 or so page picture books wherein pigeons drive vehicles and dinosaurs act up at bedtime and crayons go on strike

(yes, you read that right). Nevertheless and no matter the book or reading material, I am still reaping the benefits of reading. Beyond the more obvious wellness-related benefits, reading has the virtually insurmountable ability to expand our sense of empathy, specifically when we dive into pages featuring characters and written by authors whose life experiences differ greatly from our own. For example, I am unaware of what it is like to be an immigrant in the United States but when I read books like We Came to America by Faith Ringgold or The Name Jar by Yangsook Choi, my capacity to imagine the lives and experiences of others suddenly broadens. Moreover, my ability to perceive others’ emotions and relate to them in respect to the human condition deepens. Basically, I increase my emotional intelligence which Daniel Goleman, renowned psychologist and inventor of the term, deems even more critical than intellectual intelligence, primarily in the workplace. And while your children may still be years away from earning a paycheck and regular performance evaluations and hopefully developing a meaningful and rewarding career, it is never too early to set them up for success. Even more, if your children are especially young and reading is still a ways away, certain early literacy practices can prepare their brains for reading and for you, simply reinforce skills—a win, win. For starters, sing with your children often, as this is a surefire way to get them acquainted with the sounds that comprise words. Play with them, too, engaging with them and developing a consistent dialogue around where their imagination is taking them. This leads me to the next practice: talk. Talk with your children, paying special attention to asking them questions and responding to their comments. Finally, write and draw with your little ones. Paint pictures, invent silly stories, dream up outlandish characters, and most importantly, be present with your children as you witness their minds making sense of the world around them and, moment-by-moment, getting ready to read. w --------------------------------------------------------------------------Delaney Daly is the Children’s Librarian at the Coeur d’Alene Public Library. In 2020, she graduated Summa Cum Laude from the Texas Woman’s University School of Library & Information Studies with a Master of Library Science degree. When she is not writing, reading or running around the library, she can be found doting on her adorable cat and serving on the Board of Directors for Kootenai County Young Professionals.

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resolved to be different

making realistic goals can lead to significant changes Written by Marc Stewart of Heritage Health

36 jan • feb 2022

Every year Americans make New Year Resolutions and every year, those resolutions are lost in a sea of self-loathing and shame. A recent marketing study showed that only 1 in 10 people successfully achieved their resolutions in 2021. Most people give up by the end of January and the number of people making resolutions for 2022 continues to drop. “The most common mistake people make is to have unrealistic goals,” said Erika Porter, a counseling supervisor with Heritage Health. “It’s easy to say, I am going to get a new job, I am going to lose 40 pounds and I am going to be healthier.” The truth is, resolutions seldom have steps toward success. Instead, Porter suggests making smaller goals. “The first thing is being realistic,” she said. “Narrow down your goals to specific things. For example, if you’re going to get a new job, you need to update your resume and cover letter. Do that and the success builds on itself. Then you can start applying. You’ll be more confident and then you can tackle the next on your list.”

Ultimately, people who want to make lasting changes in their lives need to be motivated. “Success is determined by how committed you are to the process,” said Porter. “We need their buy in.” Porter’s years of experience with substance use disorder patients has taught her that all-or-nothing thinking is often a path toward failure. She says that people need to allow themselves leeway to have setbacks. “Addiction is guilt-driven,” said Porter. “You have to monitor what is working and what isn’t. Don’t give up. Recovery isn’t a straight line. The key is to continue to be mindful of every moment and continue to work toward your goals.”

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kara’s corner

@kara_thewholemomma

On a journey to feed me & my family whole food and live a more natural lifestyle & inspire YOU too!

A NEW YEARS FOCUS: What we can

add... not

what we take AWAY!

HAPPY NEW YEAR, LOCAL WELLNESS FRIENDS!

after 8pm, I would make it my goal to “add” an earlier

Can I be honest? January is just a tricky time to think

bedtime to my day vs. taking away late night snacking.

about offering up “wellness advice”. If you are anything like me and have had your fair share of health and weight

Here is another example: I know that when I’m drinking

struggles over the years, you most likely have tried quite

way too much coffee in my day it leads to a snowball of

a few different programs and protocols. I sure have. And

bad results. I don’t eat enough. I’m more likely to have

while I have learned so much for most of them and been

the afternoon sleepies. More likely to snack on sugary

able to take positive things away, I still find myself looking

things. More likely to have trouble falling asleep. Which

for that perfect fit or next “thing”. Something that is a

all leads to me being more likely to have late night

lifestyle, NOT a quick fix or restrictive program. While I

munchies and get a terrible night’s sleep. Which ALL

do not plan on jumping into something completely new

leaves me feeling the need for even MORE coffee the

or complicated or restrictive this January, I would like to

next day. Yikes, see how that snowballs!?! So here’s the

share with you what I AM planning to do as I look to

plan. Instead of focusing on restricting my coffee intake,

become healthier for myself and my family.

I’m going to focus on ADDING more water and tea to my day. I only have so much room for liquids in my day

Come January 2022, I plan to focus on the things that

so when I am focused on water and tea, it just naturally

I can ADD to my day instead of what I need to restrict

leaves less room for coffee. See how that works?

or take away. Because of what I have learned over the years with different programs and protocols I have tried, I

So as we start this brand new year, full of new growth

have a really good idea of things that I KNOW will make

and possibilities, I’d love to know what YOU plan to ADD

feel better as well as the habits that help to encourage

to your day that will lead you a healthier you! I’d love

better choices. Keep in mind, I’m not just talking about

for you to share those things with me on my Instagram,

food here. For example: I know that when I go to bed

@kara_thewholemomma and I will share them in my

earlier I’m able to avoid getting the late night munchies.

stories so that we can all be encouraged by the healthy

So instead of making it a goal to NOT eat after dinner or

habits that we are ADDING to 2022!

northidahowellness.com 39

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North Idaho Wellness Magazine | January + February 2022

Articles inside

Ask the Expert

Balance

Health

Beauty

Nutrition

Wellness in Business

Fitness