North Idaho Wellness Magazine July + August 2020

jul • aug

wellness 2020

n or t h idah o

fitness

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health

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beauty

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nutrition

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balance

the

self-care ISSUE

FREE

MAGAZINE

enjoy!

F I ND I NG B A L A N C E | G O L F + FIT N ESS | L OCAL BEAU T Y FINDS

contents jul | 2020 | aug

14.

30.

kara’s corner 8.

SELF-CARE On Your Own Terms

10.

IT’S SUMMER Let’s Make The Most of It!

12.

The Silent EFFECT of STRESS

14.

Griffen Turnbull SELF-CARE + all the things.

18.

Dining Healthy: PokeWorks

healthy living and whole food momma shares healthy swaps each issue!

in every issue Wellness in Business...............................................16 Health.......................................................................20 Fitness.......................................................................22 Beauty........................................................................24 Balance......................................................................26 Nutrition...................................................................28

wellness

north idaho

fitness

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health

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beauty

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nutrition

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balance

PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com MARKETING DIRECTOR Jennifer Miller jennifer@niwellnessbar.com EDITOR Michelle Cooper

GROWN HERE SOLD HERE LOOK FOR THE ‘GROWN RIGHT HERE’ LOGO FOR PRODUCTS GROWN IN THE PILGRIM’S MARKET GARDEN!

IN-HOUSE PHOTOGRAPHER Eastin Johnson DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. CONTRIBUTORS S. Michal Bennett • Bobbi Brossard Kara Hicks • Ryan Bones Grant Cox • Griffen Turnbull Marc Stewart • Jana Pedersen Jennifer Miller

SOCIAL northidahowellnessmagazine northidahowellnessmagazine --------www.northidahowellness.com

1316 N. 4TH STREET, COEUR D’ALENE, ID | (208) 676-9730

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.

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letter from the team Jane Travis said it best...

“The relationship with yourself sets the tone for every other relationship you have.”

Self-care does not always mean a facial and a glass of wine (although, who doesn’t love that combo?) Self-care is showing up big for yourself so you can, in turn, show up for others in the best way possible. Self-care can look like a therapy session, a sweaty workout or a preventative health check-up. We encourage you to dive deep into this issue and hope you garner some new ideas for what self-care could look like for you. As the saying goes, you cannot pour from an empty cup. We hope this issue fills your cup as much as it has filled ours working on it.

Now about that facial and glass of wine...

cheers to your health,

Monica, Jennifer & Michelle

on the cover

Pictured on our front cover is local business owner + philanthropist, Griffen Turnbull. Photographed in her home goods store, White Brick Interiors. www.thewhitebrick.com ------------------Cover Photography by Brady Campbell www.bradycampbellphotography.com

Self-Care

on Your Own Terms.

Written by Bobbi Brossard { life coach + speaker }

A typical ten minutes for me...

I need to fold the towels from the laundry I washed & dried three days ago. The kids cleaned their rooms, so there is a {new} mountain of laundry that is calling my name, and I need to also make coffee. I’ve been meaning to clean out this box of junk that’s collected over the last few weeks. But first, I had better get that laundry going, because it makes more sense to have the laundry washing while I’m doing other things. Oh, and the coffee – it can brew while I scrub the toilet, so I need to get that going first (why can I never remember to get the coffee ready the night before??) I should probably send these 3 emails before I get busy, so the people I’m sending them to can start to work on what I need them to do. If I don’t email them now, then that’s time lost that they could be doing what I need!

Whew! I’m tired just reading that… but that is how my brain works. My DISC profile is a “High D” – which means I want to do things now, and I want to do them efficiently.

My go-go-go mentality is part “I-was-born-this-way” and part trauma defense mechanism (when I’m busy, I don’t have time to think about all of those big, bad feelings). I got so good at being busy that I felt guilty when every minute of my day wasn’t used being productive.

10 july • august 2020

Did I mention I thrive on getting things done? A sense of accomplishment will make my day – even my week!

So, in walks self-care, and I am supposed to take off my Wonder Woman tiara and do just one thing for myself and not feel guilty about it? Oh, dear. This was going to be a challenge. I balked at self-care. I told it where to go. I said I didn’t need it. Self-care was a fad phrase that marketing companies grabbed onto, to make money. I had gotten through life just fine so far, thank you very much. Wow, that was a lot to say in one breath, yeah?

Anyone else have an attitude about something unless it’s your idea? I do, and I’m coming clean right now. I didn’t think I needed self-care until my husband forced it on me. Ha! Ok, that sounds terrible; but he loves me – I promise! He looks at me from the outside, and he can see the {emotional} weight I carry, the weight I have carried for years. His priority is me, which translates into running me a hot bath (without asking!), stepping-into doing the dishes, and reminding me to breathe when I am stressed.

And let me tell you: I don’t hate it.

My relationship with self-care has come a long way.

I’ve gone from feeling guilty about it to making it a daily priority; it’s now a non-negotiable for me. I wish I could

say this was a quick transition; but it has been a long road.

I still have to tell myself that it’s completely OK to take a step away from it all so I can take care of myself.

I have had a handful of mindset shifts & thoughts around self-care, and I hope they help you as well!

Here are my self-care tips: DEFINE SELF-CARE, ON YOUR OWN TERMS. Self-care is personal - what does self-care look like for you? The definition I settled on: self-care is something I do, on purpose, to take care of my mental, emotional, and physical health.

Once you’ve got your own definition, that’s just the beginning. Now, you determine your why. Why do you want to take care of your physical health? Once you answer this question, break it down further. I’ll give you an example: I want to take care of my physical health, so my pain level decreases. When my pain level decreases, I have more energy for my husband, kids, and my work/career.

When I have more energy, my work quality increases, and I get more done, allowing me more quality time with my kids. When I spend quality time with my kids, I don’t feel nearly as much guilt (emotional health comin’ in hot) when I do work.

This right here motivates me to move my body or schedule that massage. I have reason to take care of myself, and it works {nearly} every time.

plastic paper plate holders. You know the one, it sits right under the paper plate, giving it a solid foundation. Now you can add the salad without feeling like your plate will give way.

SELF-CARE IS A PRACTICE. When I first started on my self-care journey, I thought big: getting a massage, getting my brows & hair done, or taking an entire weekend away. While all of those are fantastic, they didn’t form a practice or a habit. Doing these things didn’t help me feel better all the time; they helped when I actually did them, then it was back to the daily grind. When you practice self-care daily, healthy habits are formed; and you can get in front of the stress & overwhelm.

SELF-CARE IS HEALING. I started reading personal development books and listening to podcasts; because well, everyone was doing it. I felt good about myself; but I didn’t feel anything was happening. I needed to take action! Once I started taking an hour a day to myself, my self-care practice really took off. I would meditate, journal, pray, and make detailed goals & to do lists. An amazing thing happened: the space I gave myself, to work on myself, opened up my mind and heart for healing. I journaled through hard feelings. I had quiet realizations when I meditated.

My healing began with my self-care which then furthered my healing.

SELF-CARE IS FOUNDATIONAL. In the Pinterest world that we live in (I adore Pinterest, btw), there can be a lot of pressure to do things a certain way… planning the perfect picture-worthy party or completing that super-cute DIY project for our laundry room (always stuck on the laundry, aren’t I? We have a lot of kids!). What I want you to realize is this: Self-care is not another thing for you to “get good” at. Instead of thinking about self-care as yet another thing to add to your plate, think of it as the foundation you cannot live without. I love analogies, and summer is here, so here we go: you go to a picnic, and there is all the food you’ve been craving, so you begin to load up your paper plate. It’s getting full & heavy; but you just have to add that salad Aunt Peggy made. Do you risk your plate falling apart? You could come back later; but what if it’s all gone? Right then, your sweet cousin, Becky, walks up and hands you one of those

northidahowellness.com 11

Written by S. Michal Bennett

It’s Summer Let’s Make The Most of It.

Summer has arrived in the Inland Northwest.

The anticipation of the season’s brilliant sunshine, cooling waters and constant activity is typically what gets us through the doldrums of winter. However, heat, water and a busy schedule can be both good and bad. Finding the balance that maximizes your enjoyment and energy is key to thriving in our favorite season.

Sun.

Summer weather in our region typically means lots of sun.

Moderate exposure to the sun’s UV light (5-15 minutes unprotected per day), especially in those under 20 years of age, can help your body make Vitamin D, enhance sleep, encourage weight loss (especially exposure to morning light), boost serotonin in your brain and ease eczema and psoriasis symptoms. Of course, very few of us only spend 5-15 minutes outside every day, especially in the summer.

Fact: I have fair skin. Additional fact: I have very fair skin. I burn easily, and it takes about a month of going outside with sunscreen on to arrive at anything resembling a tan. My husband and I own a mobile business that operates almost completely outside from a 12 july • august 2020

tricycle during the summer, so this makes skin care a bit of a challenge. This year, I have invested in some quality UV-blocking, lightweight clothing, and I’m stocking my cabinet for summer skin care with a homemade Vitamin C After Sun Spray (see recipe in sidebar) and my favorite healthy sunscreen: Sun Shield products from Mychelle Dermaceuticals (mychelle.com). When looking for a good sunscreen, choose broad-spectrum, water-resistant creams and sticks that utilize the active ingredients Zinc oxide, Avobenzone and Mexoryl SX. Avoid sprays, powders and SPFs over 50 that contain Oxybenzone, Vitamin A (retinyl palmitate) and added insect repellants.

Then, give your skin a break by planning indoor time to balance the outdoor time.

Heat.

With the summer sun comes the heat, sweat and dehydration. Each and all of these can drain your energy faster than a bad night’s sleep. Staying cool and replenishing your body fluids is vital to surviving summer. I am an avid swimmer and enjoy morning summer swims in Lake Coeur d’Alene. But, while water time is cooling and refreshing, it is also strenuous activity

and can deplete your body’s fluids faster than you realize.

Drinking water, electrolytes and other hydrating liquids is an important part of playing in the sun. My go-to hydrating drinks are raw coconut water and Coffee Roboto Shrub Sodas (see our blog for a Basic Shrub Syrup recipe).

SMALL MOVEMENTS. BIG RESULTS.

Activity.

Although the winter is filled with snow sports, holidays and other gatherings, summer is when the real recreation happens. Every weekend in June, July, August and September shows at least two community, sport, business or non-profit activities on the calendar. As a small business owner operating in this dazzling place we call home, I find it difficult to do everything I want to do and still find time to think, feel and have healthy relationships. My energy drains quickly if I’m not taking the time to stop, re-evaluate my goals, carve out quality time with the people I love and remember to relax as hard as I work and play. So, each morning, I make sure I wake up a little early to start my day with 5 minutes in a ray of sunshine either eating a balanced breakfast (see our blog for a quick and simple Energizing Breakfast Bowl recipe), moving through a couple of yoga sun salutations or sipping a cup of decent coffee (followed by a glass of water). Or all three.

515 N 4th Street in Coeur d’Alene

208.952.4578

Today, I send you a cup of sunshine and wish you delight and well-being as you find your summer balance and make the most of this wondrous season.

References: WebMD: “Sunlight and Your Health” webmd.com/a-to-z-guides/ss/slideshow-sunlight-health-effects Environmental Working Group (EWG) Guide to Safer Sunscreens: www.ewg.org/sunscreen/

Vitamin C After Sun Spray 1/2 cup distilled water 1/2 teaspoon ascorbic acid vitamin C powder 2-5 drops of essential oil(s) of your choice brown or blue glass spray bottle • small funnel • • • •

Measure out the water and add the essential oils, if using. Using the funnel, add the ascorbic acid to your spray bottle. Pour the water into the bottle through the same funnel. Shake well until the powder has dissolved.

Spray on skin and hair after swimming or sun exposure and allow to dry. Store in a cabinet out of direct sunlight.

Use within 2-4 weeks.

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northidahowellness.com 13

THE SILENT EFFECT of STRESS Written by Ryan Bones, D.C. Owner of Beyond Bones Chiropractic

Let’s face it, as a collective society 2020 has NOT been our year. We’ve endured a lot, both physically and emotionally. While our bodies are designed to handle and adapt to this stress, they can become overwhelmed just like our minds can. Luckily, understanding how to manage our bodies’ response to stress can give us a massive head start to staying healthy through whatever the rest of 2020 may have in store.

Let’s start at the top - the brain. Your brain and

spinal cord make up your central nervous system, (CNS), known as the “master control system” of the body. Your CNS coordinates your autonomic nervous system (ANS) which runs all the stuff on “auto-pilot”, like your blood pressure and digestion.

Breaking it down further, your ANS balances between two “modes”, sympathetic and parasympathetic. You’ve probably heard these modes called “fight or flight” and “rest and recover”, respectfully - because that’s exactly what they are geared toward for your body. When your brain (CNS) senses a stressor (let’s use a bear in the woods, for example) it triggers a sympathetic response and puts you into “fight or flight”mode. In this state, your body makes some INCREDIBLE adaptive changes, such as: turning down your immune system turning down digestion ● turning down cellular repair ● increasing heart rate and blood pressure ● increasing cholesterol ● releasing blood sugar and fat from storage for use ● releasing adrenalin ● ●

14 july • august 2020

These responses are perfectly designed to help you escape or fight the bear. You don’t need your immune system or digestion if you’re being mauled, but increased cholesterol will help slow blood loss if you’re injured.

The blood sugar will help give you more energy, and the blood pressure will help make sure your muscles have plenty of oxygen.

All of this helps us escape the bear, get back to the cave, and switch into a parasympathetic state where HEALING and RECOVERY are prioritized.

Here’s the kicker though - for 99% of us, it’s not a bear in the woods. It’s that we live with a bear… or work is a bear or our kids are the bear, or money/school/pandemics/ murder hornets/etc are the bear. The body is designed to be in a sympathetic state for minutes… not months. If we get stuck in this chronic sympathetic state (aka chronic stress), you can probably guess that it leads to: decreased immune system poor digestion ● poor healing ● increased heart rate and high blood pressure ● high cholesterol ● high blood sugar numbers ● weight gain ● adrenal fatigue ● ●

Yikes. So how can we “shake” the stress and restore some balance to our body?

A few suggestions are fairly common sense - such as reducing stress, eating healthy, exercising, meditating, massage, and getting enough rest. Those are pretty selfexplanatory. If you want a few other tools in your self-care toolbox, let’s examine three you may not have realized.

The first two are more short term “in-the-moment hacks” while the third is a more long term option.

MINDFULNESS AND DEEP BREATHING. Mindfulness is the practice of resting your attention on whatever is happening in the present moment. This can include the subtle sounds you hear or the way the trees are moving outside your window. Just focus on truly experiencing the environment around you.

Combine this with big, deep breaths. This stimulates the parasympathetic nervous system because it slows down your breathing. If you put your hand on your stomach and it rises up and down slightly as you breathe, you

know you’re doing it right. A good way to do both of these at the same time is “box breathing”. Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, and repeat this for 4 minutes. Try it and you’ll be surprised at how much calmer you feel!

NEUROLOGICAL CHIROPRACTIC Remember when we talked about the brain and the spinal cord being the master control system of your body?

Your spine houses and protects your spinal cord and can have a major impact on the function of both your CNS and ANS. If your spine doesn’t move the way it’s designed to, it can start to irritate your nervous system and not only cause aches and pains but also trigger a sympathetic response. Research has shown specific adjustments of the spine can reduce that irritation and help restore your sympathetic/ parasympathetic balance. Plus, if you are experiencing better movement and less pain, you are far more likely to do other things that will help, like exercise and get more sleep!

Keep in mind that your body recognizes all forms of stress as the same thing - whether they be physical (like your posture at work), chemical (like the extra fries, yum), or emotional (argue with your kid lately?). To your CNS, it’s all a bear. However, one good action leads to another and another.

Turn your 2020 around and start the upward spiral for your health! northidahowellness.com 15

getting to know *

*

GRIFFEN TURNBULL Photo by Meagan Mylan Photography

Tell us about yourself!

I am an Idahoan, born and raised in Coeur d’Alene.

I’ve been married to my husband for almost 6 years and we have a 2 ½-year-old daughter named Joey, our miracle IVF baby! I worked in a salon doing hair for 15 years but decided to chase my dreams and open a home and lifestyle boutique in 2018, called White Brick Interiors.

I also have a huge passion for gardening and was able to transform our dream piece of land into an oasis filled with our rescue dogs, cats and 12 chickens!

When I am not working in my yard or in the store, I am busy with all things community oriented. I love this community and serving the people in it. Fundraising is something I love to do and it helps me connect with so many people! Currently, I sit on the board of directors for the Children’s Village, an organization I am extremely passionate about.

16 july • august 2020

*

How do you juggle all your commitments?

I am truly a person who loves to stay busy! Knowing my priorities helps me stay focused and keeps me accountable. My husband is so unbelievably understanding of my commitments and goes above and beyond to help at home especially with our daughter.

*

What does self-care look like to you?

Self-care is prioritizing things that truly bring you joy.

For me, it’s watering my flowers and plants, drinking a beer with my husband on Fridays, hitting up the river for some fly fishing and spending time with the people I love. Having friends and family who allow you to be yourself and express yourself is such a wonderful feeling!

*

Describe your perfect day off.

Waking up on the river with my family, enjoying a good cup of coffee while fly fishing and spending the afternoon with family and friends, a campfire and a cold beer.

FAST. HEALTHY. DELICIOUS

*

What gets you out of bed in the morning?

My daughter! She is an early riser like her momma! I wake up excited to tackle the day every morning, I feel like I have the most creative energy then!

*

Favorite Hacks?

Detox Bath - - - - - - - - - - • Add ginger tea bags to ramp up sweat.

• Adding baking soda or apple cider vinegar also helps balance your skins PH. Epsom Salt Mixture - - - - - - - - - - • Add your favorite essential oils along with himalyan sea salt and dried botanicals.

Favorite Body Scrub - - - - - - - - - - Take your morning coffee grounds and add coconut oil!

Use once a week for silky smooth skin!

If hearing how involved in our local charities Griffen is... is as inspiring to you as it is for us... here is a list of her favorite local charities and how you can support them.

CHILDREN’S VILLAGE: A residential care facility for children who are victims of abuse and neglect or in severe family crisis.

Donate monetarily or check out their monthly needs list at www.thechildrensvillage.org PROJECT BEAUTY SHARE: Provides personal hygiene, cosmetic and beauty products to nonprofit organizations who serve women and families overcoming abuse, addiction, homelessness and poverty. Check online at www.projectbeautyshare.org for accepted donations.

You can donate locally at Griffen’s boutique, White Brick Interiors, 2055 N. Main Street.

RESCUE4ALL: A nonprofit that helps neglected and abused animals who are out of options. They provide safe and loving foster homes during their “in between time” where they learn valuable life and social skills while we find their forever families. Donate or apply to adopt or foster online at www.rescue4all.org

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northidahowellness.com 17

wellness

in BUSINESS

CAMFIT

where golf and fitness meet

Coeur d’Alene’s newest fitness studio is open and ready to help you get in shape all while taking some strokes off your golf game! Located at 7736 N Government Way in Dalton Gardens, Cam Fit specializes in Golf Fitness and Personal Training.

With a full array of private or semi-private training options they work with you to develop an individualized program.

They also offer massage therapy and seasonal golf lessons in the golf simulator.

Cam Abey, owner and head trainer, is certified in TPI Fitness as well as a certified Senior and Golf Fitness Specialist. She leads a team of three that includes Madi Brown, who has a BA in Kinesiology, Dean Davis, a licensed massage therapist, and Gabe Dorosh, a PGA golf professional. Cam Fit is also certified by the Titleist Performance Cam Abey training Kobe Miller (16).

Institute. Whether you’re looking to better your golf game, get in shape, or both, CamFit is ready to help!

Open by appointment only | Monday through Friday 7736 North Government Way | Dalton Gardens www.camfitcda.com | 208.964.4076

18 july • august 2020

northidahowellness.com 19

DINING

healthy

Photo by Eastin Johnson

Recently

we had the chance to sit down with Jill Rowley, owner of the new to town and already popular, PokeWorks restaurant.

Pokeworks was established in 2015 and has already grown to almost 60 locations throughout the United States, Canada, Mexico and soon Japan. Seeing its reputation for freshness, high quality food on the go, the Rowleys knew PokeWorks would be a great fit for North Idaho. “We know people in our community like good, healthy food and we are all so busy so it provides a great option for people on the fly.” says Jill.

Pokeworks was founded on the vision of bringing people healthy, flavorful food.

*our favorite:

PokeWorks offers options for many dietary needs including vegetarian, vegan and gluten free. They are also thrilled to be partnering up with locally owned, AIM Nutrition, to create a macro friendly, “AIM Bowl”. Jill’s favorite thing about PokeWorks is how customizable it is for everyone. “ I love that you can come in and have something different every time. Whether it’s a bowl, salad or burrito.

Everyone can customize their order to create exactly what they want.”

HAWAIIAN AHI CLASSIC

ahi tuna, edamame, green and sweet onion, hijiki, cucumber, chili flakes, sesame seeds, Pokeworks classic sauce, seasonal crunch

20 july • august 2020

PokeWorks is located in the booming new plaza at 2007 W. Tea Olive Lane, next to StrechLab, Union Roasters and Lunchbox Wax. They are currently open for dine in or take out, seven days a week from 11am to 9pm.

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northidahowellness.com 21

health

solutions to your day-to-day wellness

STRESSED OUT?

Counseling can help people cope with anxiety & depression Written by Marc Stewart of Heritage Health Stay-at-home orders, social distancing, supply shortages and worries about the global coronavirus pandemic have taken a physical and mental toll on people.

After months of isolation and the uncertainty of the COVID-19, many people are feeling depressed, anxious or having sleeping problems.

Recent data shows anti-anxiety medications and sleep aids have spiked in 2020. A study from the National Center for Health Statistics found one-third of Americans showed signs of clinical depression or anxiety. The data is through May 19, before the national protests in the wake of George Floyd’s death.

22 july • august 2020

Mental health professionals are worried that the increased use of prescription medications will lead to long-term problems such as substance abuse and addiction, says Heritage Health’s David Atkins, PA-C, LPC and Director of Psychiatric Services.

“Oftentimes people turn to medications for normal life reactions,” says Atkins. “It is difficult to medicate normal.

Between the partial effectiveness and significant potential side effects, many people find treatment with medications alone to be inadequate.”

That hasn’t stopped the demand for pills.

A recent report by Express Scripts found anti-anxiety

medication prescriptions have spiked 34 percent during the pandemic, prompting doctors to worry about longterm consequences like addiction and drug abuse. Popular antidepressants like Zoloft and its generic counterparts currently are experiencing shortages.

“If a person is struggling through a stressful time, it is normal to feel anxious or depressed,” says Atkins. “Negative emotions are our body’s way of letting us know that something is wrong, much like pain, which hopefully spurs us into action. These emotions and experiences are part of being human, and the focus should be working through these emotions rather than blunting them with a pill.”

The solution to all of this stress and anxiety is working with a trained counselor and practicing self-care.

Self what?

“It means taking action to be your best self at all times by intentionally participating in activities that promote wellbeing,” said Jodi Smith, Heritage Health’s Director of Family Support Services. “Without self-care, a person can quickly be derailed by the ups and downs of life.

Developing a healthy routine that includes adequate sleep, a quality diet, daily activity, and healthy social interactions can help a person manage life’s challenges far more effectively.”

Smith says for her, going for a run or reading a book are her go-to self-care habits.

“It completely relaxes me,” she says. “Whatever the problem is, I feel better and it gets me back to center.”

Self-care can include meditation and slow deliberate breathing.

“We use deep breathing in our counseling sessions when a person is keyed up,” says Smith. “It immediately brings your heart rate down and you feel less anxious.”

Technology can play a role too. There are meditation APPs for people’s electronic devices.

These help people center their thoughts and concentrate on calming themselves. YouTube also has a library of videos on how to meditate and relax.

Moving away from prescription medications can be challenging. There are no shortcuts.

“Addressing the root cause of emotional distress allows a person to stop, or at least reduce, their need for medication,” says Atkins. “Meeting with a counselor or therapist regularly can help a person develop the skills and coping mechanisms needed to deal with the challenges of life.”

To talk to a counselor or a mental health professional, please call (208) 620-5250.

208.620.5250 Follow Us!

myHeritageHealth.org

northidahowellness.com 23

fitness a guiding path to being physically fit

stretching for self-care We all know how important stretching is

to any workout regimen and for any recovery program.

But are we doing it right? And for long enough to get the results we need? StretchLab’s doors are officially open and they are here to help you meet your goals through proper and safe stretching. Keep reading to have all your questions answered by co-owner and general manager, Grant Cox. Tell us about StretchLab StretchLab is a one-on-one and group stretching facility.

Our Flexologists™ work with the latest technology in identifying inefficiencies in your body due to injuries, past surgeries, and daily life. Our goal is to create a physiological change in muscle fibers allowing for greater range and mobility. From athletes of all ages to the elderly, our Flexologists™ will guide you into a deeper stretch than what you could generally put yourself into and hold the stretch long enough to drive change.

24 july • august 2020

What is the benefit of an assisted stretch vs stretching at home?

StretchLab can improve or add to a client’s training or workout regimen in many ways. Consistent stretching can decrease soreness and susceptibility to strains and injury. Stretching increases muscle length, which increases the distance that they are able to contract, providing the potential for increases in power and strength. Injuries occur most often when end-range strength and mobility are pushed to their limits. StretchLab focuses on strengthening this end range.

How can Stretch Lab improve or add to a client’s training or workout regimen?

Without stretching, daily activities shorten muscle fibers.

From the way you sit in your car to the way you drink a glass of water. Re-defining tissue length through assisted stretching decreases the general muscle tension and increases range of motion. Stretching assists with better recovery by helping to alleviate delayed onset muscle soreness (DOMS). It does this by lengthening individual muscle fibers, increasing blood circulation to the muscle,

and removing accumulated waste products, such as lactic acid. Limited range of motion can also restrict blood circulation which can lead to increased muscle fatigue and impede muscle reparation and the ability to recover from strenuous exercise. We did it in 7th grade PE class, now is the time to do it more than ever!

How could stretching help someone’s self-care routine?

Stretching is a form of self-care. Regular stretching can decrease aches and pains, increase comfort and is a form of relaxation and stress relief. Along with the benefits listed above, stretching is one of the most beneficial things you can add to your self care routine.

In the short few weeks we have been open post COVID-19 quarantine we have been fortunate to get incredible feedback from our clients. People with chronic headaches have felt immediate relief, we have had runners hit new personal records in their training, weightlifters have hit old numbers they have been struggling to get back to. The success stories keep coming in. Come see us and let us show you what we can do for you!

more info available at @stretchlabCDA L OC A L LY OW N ED & OP E R AT E D F OR 3 7 Y EA RS

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beauty from the inside and out

OUR FAV LOCAL FINDS

Beauty at the Lake was co-founded by Michelle Briseno, a master

Esthetician. She has loved natural beauty for as long as she can remember.

“I used to invite my school friends over for avocado facials and spa sleepovers,” she says, reminiscing on how it all began. She and CoFounder Natalie Overturf are thankful to “use everything that’s clean and green,” at their premier, organic skin studio in downtown Coeur d’Alene.

Their signature skincare line was created after eight years of research to be affordable, premium, natural, and organic. Their in-demand Facial Cleanser is perfect for all skin types, helps revive pores and remove impurities with a succulent blend of organic extracts and powerful bacteria-fighting agents. It’s a non-abrasive formula that exfoliates on a cellular level to unveil a luminous glow. Plus, it’s USA made, Gluten Free, Paraben Free and Dye Free!

Beauty at the Lake | 330 E Lakeside Ave #202, Coeur d’Alene, ID 83814 www.beautyatthelake.com | 208.699.9270

No Poo Dry Shampoo started in the Summer of 2019 when creator Erin Davis realized she was holding her breath in the bathroom everytime she sprayed her aerosol can. She wanted better for herself and her family. She then went on a mission to find a safe, clean and effective dry shampoo. She ordered clean, organic ingredients and created her first prototype. It’s now available in three local store fronts and online.

Countless customer testimonies have affirmed that it actually works, so as Erin always says... “Clean and non-toxic doesn’t mean it won’t work.”

Try this on your next lake day or camping trip.

No Poo Dry Shampoo | www.nopoodryshampoo.com

Mountain Madness Soap Co. is home to natural, handmade soap and bath

products. All made on-site in beautiful downtown Coeur d’Alene, Idaho. When you purchase from us you are supporting a small business that pays their employees a living wage and gives back to our employees as we continue to grow. We are passionate about being a handmade, grass-roots company. We continually take steps to be as green as possible and to reduce our footprint. We will never test on animals. We support equality and foster a collaborative and creative work environment that builds confidence and promotes teamwork. We believe in contributing to causes that we feel passionately about and giving back to our local community.”

Mountain Madness Soap Co | 310 E Sherman Ave. Coeur d’Alene, ID 83814 www.mountainmadnesssoap.com | 208.918.0667

Oh My Gaia is an all natural deodorant using only four ingredients.

We use only organic and vegan, aluminum and paraben free ingredients. Our motto is “natural, simple and effective.” Oh My Gaia is made locally and can be found at many retail boutiques around town or shop online at www.ohmygaia.com Oh My Gaia | www.ohmygaia.com 26 july • august 2020

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balance finding peace from within

“

For there to be harmony and peace,

everything must be balanced. And for there to be balance, there must be equality. And where there is equality, there will be justice. And where justice is honored and preserved, there will always be truth. Eliminate the concept of division by class, skills, race, income, and nationality. We are all equals with a common pulse to survive. Every human requires food and water. Every human has a dream and desire to be happy. Every human responds to love, suffering and pain. Every human bleeds the same color and occupies the same world. Let us recognize that we are all part of each other. We are all human. We are all one.�

- Suzy Kassem

28 july • august 2020

S I M P LY. F E E L . B E T T E R .

S tretch i n to S u mme r N OW OP E N !

Come in for your MAPS body analysis and introductory stretch starting at $29!

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facebook .com/stretchlabcda • @stretchlabcda Reduce stress. Increase mobility. Improve posture. Increase Performance. Live better.

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nutrition promoting healthy eating

5 Healthy Habits for LIFE Written by Jana Pedersen, DNP, FNP-C of Active Family Healthcare Consistently maintaining 5 healthy habits can help decrease the chance of suffering from some of the most common chronic diseases such as type 2 diabetes, heart disease and cancer. These habits can also help you feel better and live longer.

THESE 5 HEALTHY HABITS INCLUDE: Quit smoking • Get enough sleep • Eat a healthy diet • Exercise regularly • Drink alcohol in moderation •

Habit #1 Quit Smoking Remember all the risks of smoking and why you should quit. Make a list and place it where you can see it often.

Plan for urges to smoke and identify triggers that may come up. Make a plan to deal with these triggers.

30 july • august 2020

Ask for help. Enlist the support of friends and family to encourage your success. Discuss quitting options, including pharmaceuticals, with your primary care provider.

Habit #2 Get Enough Sleep The average adult needs 7-8 hours of sleep nightly.

Create a relaxing bedtime routine that avoids screens (phones, tablets, computers, TV) at least 1 hour prior to sleep. Establish a regular bedtime and wake-up time that allows for 8 hours in bed. Upon waking, view bright outside light. This helps set your circadian rhythm.

Exercise and consume caffeine earlier in the day to avoid any stimulating effects that may keep you awake. Be aware of signs of sleep apnea (loud snoring, observed episodes of stopped breathing during sleep, waking with a dry mouth or sore throat, morning headache, excessive daytime sleepiness). Ask your provider about a home sleep test if you suspect this may affect you.

Habit #3 Eat a Healthy Diet Eat a diet that emphasizes vegetables, fruits, lean protein sources, and whole grains. The Mediterranean diet has been proven again and again to provide health benefits and is a good template to follow. Aim for 6-10 fruits and vegetables daily, focusing on fresh products. Avoid packaged items with more than 5 ingredients. The less processed the better. Limit added sugar. Excess sugar can increase insulin resistance, a precursor to type 2 diabetes, fatty liver, cardiovascular disease, and general inflammation.

Habit #4 Exercise Regularly Move more. Take the opportunity to use the stairs, park farther away, and take “Exercise Snacks” when you can fit them in. Exercise snacks are short periods of movement you can do while you are waiting for something else.

Waiting for dinner to cook? – Do 10 squats or 10 wall push ups. Sitting for work all day? Stand up the start of every hour and move! – jumping jacks, lunges, toe raises etc for 10-20 reps. Dedicate 30 minutes at least 3 times a week to a physical activity you enjoy, walking, hiking, biking, tennis, swimming, softball, soccer etc. Choosing activities you enjoy will help you maintain a regular habit of movement.

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Habit #5 Drink Alcohol in Moderation Moderation means an average of one to two drinks per day for men and one drink per day for women. (A drink is one 12 oz beer, 4 oz. wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.) Limiting alcohol can increase your health, lower your blood pressure.

Following these 5 habits can help you be 82% less likely to die from cardiovascular disease and 65% less likely to die from cancer. (American Heart Association). They can also help you feel better and live a happier life.

Have questions? Want to know your baseline health status? Need help getting started? Contact your primary healthcare provider. We are happy to help you on your path to beginning and maintaining a healthier lifestyle!

TM

Find more info at: activefamilyhealthcare.com northidahowellness.com 31

sweet summer

Photo by Kirk Fisher via Shutterstock

I don’t know about you, but I could NOT be anymore excited to see the warm North Idaho sunshine finally showing up for our summer fun and enjoyment! What a spring we have all been through! However, I can’t think of anything better than soaking up that beneficial vitamin D to lift all our spirits and immune systems, but in the safest and healthiest way possible.

While we don’t want our summer fun to be at the expense of a painful sunburn, we also don’t want our sunscreen we slather on ourselves and our families to be at the cost of our health either.

Not all sunscreens are created equal, so I’m letting you in on my TOP 3 easiest tips to finding the safest sunscreen this summer!

step 1 The best place to start when hunting down a safer sunscreen is on the back of the bottle, usually towards the top. You should find the “Active Ingredients” listed, usually in a box under the “Drug Facts”. You want to find a MINERAL sunscreen and try to avoid the chemical sunscreens.

“Summertime

is always the best of what might be.”

—CHARLES BOWDEN

32 july • august 2020

LOOK FOR: Zinc Oxide (non-nano zinc) Titanium Dioxide Avobenzone TRY TO AVOID: Oxybenzone Octinoxate (octyl methoxycinnamate) Homosalate Octisalate Octocrylene

kara’s corner

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

step 2 Selecting the SPF value of a sunscreen may be more important than you think. In this case, bigger might not necessarily mean better! I lean towards 30-50, but never above 50. Did you know that most countries don’t even allow an SPF over 50 to be sold?

Basically, anything over that is providing a false sense of security.

You would assume that an SPF 100 would offer 50% more protection than SPF 50, but it just isn’t the case. There is actually only a 1% difference between the two. When properly applied, SPF 50 blocks 98% of UVB rays while SPF 100 blocks 99%. There are many other factors that go into why I would avoid those in the 50-100 SPF range, but for now, just know thatSPF 30-50 will be everything that you need!

My younger kiddos love the Sunscreen Stick and how easy it is for them to apply themselves, my hubby loves the traditional Sunscreen Lotion and my personal favorite is the new Tinted Sunscreen Mist that gives my winter white legs a little color along with the sun protection. Please reach out if you’d like to explore any of these products. I would be honored to help you pick something that fits you and your families needs! You are also welcome to browse these products and more at Beautycounter.com/KaraHicks

step 3 Avoid any form of “PEG’s”. Polyethylene Glycols (PEG) is a petroleum based compound widely used in cosmetics as thickeners, solvents, softeners and moisture-carriers. The biggest concern with PEG’s are actually the contaminants that come with it: Ethylene Oxide & 1,4-dioxane. These two common contaminants rate the WORST possible scores on the Environmental Working Group Skin Deep Database, at 10 & 9 respectively. Those are the “run for the hills” kind of ingredients in my book. The International Agency for Research on Cancer classifies ethylene oxide as a KNOWN human carcinogen and 1,4-dioxane as a possible human carcinogen. The LAST thing that I want to do when trying to protect my kids from getting a sunburn at the beach in the summer is slathering them with something that may be linked to cancer causing carcinogens. It just isn’t worth the rist to me or my family.

These 3 steps will get you pointed in the right direction, but if you would like a few more tips or just some help navigating those massive sunscreen displays at the store, please feel free to reach out to me anytime via email (karathewholemomma@ gmail.com) OR check out some of the other tips I post about on my Instagram page (@kara_thewholemomma)! My heart is to give you the information you need to pick a sunscreen with confidence! While I don’t believe there is just one safer sunscreen out there that will fit everyone’s wants, needs and price point, I always get the question about what I personally use for myself and my family. Many years and at least 15-20 different brands and formulas tried, I eventually landed on loving what Beautycounter has to offer in their sun protection products.

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kara_thewholemomma

northidahowellness.com 33

Are you tired

of looking old & TIRED? WHAT ARE YOU WAITING FOR? Linda Baccino (Owsley) RN, BSN has been serving the aging population since 1998. Her clients have been raving about her ever since. She has a growing and loyal following that has become more faithful over the years. She developed a committed strategy of reversing the signs of aging with grace. Each visit allows her a little more latitude to improve and hone your treatment plan and your appearance. She manages her own anti-aging treatment plan and if you have ever met her, you can see she is a master in her field. Linda’s commitment to maintaining beautiful and natural results is what her clients love most about her.

In fact, she takes her profession so seriously that she has begun training upcoming injection specialists so they can continue her vision long after she retires. No chance of that happening anytime soon however, because Linda just purchased her new office building at 1713 E. Sherman Ave to ensure that her commitment to the aging population of our beautiful community will be ongoing.

When asked about her perfect client, Linda says, “Anyone who trust me with guiding their treatment plan. That is when people are happiest with their results. The results improve over time and people can remain ageless. That is what allows me to provide steady and consistent improvement with every visit.” “My patients literally look better and feel more confident, every time they come see me. That is exactly why this career is so rewarding. I am not in this business to sell and inject product. I’m in this business to Empower people. To Encourage them to take their life back. To make it their best life. Wisdom is the best benefit to aging, and

there is zero reason to look old while you are expanding your personal growth. This industry allows us to look and feel as beautiful as our desires for a better future”. Don’t sell yourself short. Seize the opportunity. These treatments are available and affordable, so why should you be the only one resigned to looking old as you age.

Linda’s consultations are built around educating the client about the aging process, and the tools available to combat this process. It takes a holistic approach that incorporates the whole person: Your skin, your sexuality, your confidence, and your success. Feeling good about yourself is the first step toward maximizing the potential for your best life.”

Just like you can’t change your life with one visit to the gym, you can’t reverse decades of aging with one visit to Beyond Beauty Med Spa. Aging is a process and so is reversing the signs. In the wrong hands, one visit can result in you looking injected, and No One wants that! Combating the sign of aging requires knowledge, patience, a commitment to the process, and artistry. This is where Linda shines!! For her it’s like sculpting and she loves what she does.

One of the most common questions Linda hears is: What is a good age to start the age reversing journey? Her answer has always been NOW. There are important things you can do to prevent premature aging. Linda Baccino (Owsley) has the experience you need and the skills you can trust. Visit her at Beyond Beauty Med Spa 1713 E Sherman Ave during our Open House July 17, 2020 from 4-7pm. She can’t wait to meet you.

You are not getting any younger so Call Now (208) 660-2307!

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