North Idaho Wellness Magazine | July + August 2021

wellness

n or t h idah o

fitness

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health

JUL.AUG

2021

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beauty

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nutrition

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balance

C R E A T I N G YO U R OW N S U N S H I N E finding peace thru chaos • healthy eating during summer • triathlon training

contents

jul | 2021 | aug

8. GETTING TO KNOW HEIDI POOLE A Little Ray of Sunshine 10. STOIC DETERMINATION Creating Sunshine through Grief 16. FINDING PEACE IN CHAOS Creating Balance with Work and Life 28. DOGSMILE ADVENTURES A Local Therapeutic Sailing Program

32 8

in every issue

Local Eats.......................................................................20 Health.......................................................................22

28

Fitness.......................................................................24 Beauty........................................................................26

40

kara’s korner

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

Balance......................................................................28 Nutrition...................................................................30 Wellness in Business......................................................32 Ask the Expert...............................................................34

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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 LEAD WRITER S. Michal Bennett

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FRESH, LOCAL, & ORGANIC

SUMMER HEADQUARTERS

IN-HOUSE PHOTOGRAPHER + DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. --------CONTRIBUTORS Heidi Poole • Kara Hicks Jennifer Miller • Corey McKenna Megan Beach • Amanda Ament, RD Derek Garcia • Jon Totten Melinda Cadwallader • Megan Ryan Laurie McBride, RD, CSOWN, LD Kaleena Trimpe, ARNP Sylvia Fountaine --------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.

letter from the team

Summer is officially here. We’ve hit that sweet spot where the sunshine is abundant and the days are long. And you really can’t beat summers in North Idaho. There truly is nothing like them. But even in the bliss of summertime, darkness can creep in. Stress, anxiety, tragedy, it’s part of everyday life no matter the season. In this issue, you’ll read stories about finding the sunshine in the darkness, joy in the heartache, and peace in the chaos. We hope, if you are in a time where you can’t quite see the sunshine, these beautiful stories will bring you some light.

cheers to your health!

Monica + Jennifer

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getting to know

heidi poole

Hello, my name is Heidi Poole! I am a 36 year old mother of two of the strongest little gentlemen and wife to the most honest, hardworking, and intelligent man I have ever met.

I am continually progressing, mentally, emotionally and spiritually. Which is exactly why I am writing this today. I find that as humans we all go through a few things in our lives that really push us and test our strength and hearts. I have several of these instances where I felt God was testing me and I have come to realize it’s pretty simple now that I’ve done a little living.

Photos by Brady Campbell

My family isn’t quite as traditional as most, I was married once before on New Year’s Eve in 2007. My husband and I had our first child, Walker, who is now 12 and then our second son, Mason, now 9. Our family was growing, we were working and building what promised to be a beautiful life. On May 4th, a glorious Sunday afternoon in 2013, it abruptly ended. Life took a devastating turn when my husband lost his life in a terrible ATV accident. I was in utter shock and disbelief for days. How was I going to raise two little boys, ages 4 and 1 at the time, all by myself? How was I going to dig out of the dark hole I was in? I felt completely alone as this blow came only three years after losing my mom to brain cancer and my Dad in a logging accident. I vividly remember after my mom passed saying “ God, please don’t take my husband. I don’t think I could handle it.” He wasn’t listening, or so I thought.

There had to be something God was trying to tell me. And I had to look inside myself and choose to be happy regardless of what I felt had happened to me. The way I see it, you have two choices with every situation or question that is thrown your way. You choose to move forward seeking the sunshine or you dwell in the darkness. I think I chose right, because through all that tragedy, little did I know that God had a bigger plan for me and my boys.

It was about a year after my husband passed when I met Michael, and all I can see is that Heaven is for real. I know my parents and husband in heaven had guided me and handpicked Michael to be my husband and father to my boys. Mike and I married in 2017 and he adopted Walker and Mason immediately after the wedding. The boys and I took Mike’s last name, Poole, with pride. Mike and I are both native Idahoans devoted to raising our children with great morals, values and them strive to become active leaders and functioning members of society.

For fun, our family enjoys boating, surfing, riding horses and motorcycles and all things sports. We are huge fans of Gonzaga Basketball and love cheering them on at the Kennel! This family time is the brightness and fun we all look forward to and need from each other.

I absolutely love fashion and get to dress up daily for work. My husband owns a local heating & cooling company and I get to work alongside him as the Controller of the office, however, my future dream is to open a clothing store where I can help women pick out their own style and help them feel comfortable in their own skin. I know first hand that there is usually an underlying issue with women who struggle with self confidence. I was a victim of childhood sexual abuse. You would never know I’ve had such great loss and heartache in my life and a perfect

example of why you should never judge a book by it’s cover. I was silent for so long about my pain but being pregnant with my first child was my saving grace. I realized that I would do anything to protect my son and so I did.

I pressed charges against the man who hurt me and now feel relieved and validated that he got the punishment he deserved. Having gone through that has helped make me a great listener and have knowledge and wisdom to provide to other women. I feel like I can connect and relate on another level as well as recommend what would look great on them to help make each woman shine from the inside out!

I choose to look on the bright side and want to show my children that I am skilled in many aspects of my life and willing to take on new adventures and live life to the fullest. I know life isn’t promised. There has never been a challenge I have not completed wholeheartedly. In fact, this is one of our family mottos “ Never do anything without doing it to the very best of your ability.” This is true in all life’s moments, whether it be work, school, sports or coloring a page in a coloring book.

In 2019, I was chosen to represent all married women and earned the title of Mrs. Idaho, America. I feel that I was chosen because I have so much to give in all aspects of being a woman, mom and a spouse. Life has a funny way of putting obstacles in front of you, either to learn from or overcome.

No matter what or where life takes you, I urge you to please choose the sunshine and make the best of every situation. Happiness truly does attract goodness and positivity. Think of the good.

With love & gratitude,

heidi poole

Stoic Determination Standing on the edge of shoreline, glancing across the darkness of the early morning, taking that breathless leap into the icy waters of Resurrection Bay, Alaska, to any other person, this would be insane. For me, it is calmness, a sense of peace amid the chaos of life.

Written by Corey McKenna

There was a time when people didn’t know

about triathlons. And Ironman? That was a mythical pursuit that only a few brave (and slightly foolish) souls attempted. Those days are long gone now as the triathlon brand has spread its reach worldwide. Expect loud music, thousands of spectators and feed zones every few miles.

I, for one, have completed over 175 of them, including 14 Ironman events.

There are still races - few and far between- that offer none of these perks. No feed zones. No spectators, no music.

Instead, these races continue to extol the core concept of long-distance triathlon: stoic determination. Welcome to the next level- extreme triathlon. Alaskaman was my first such extreme tri. Standing on the edge of Resurrection Bay on that dark, foggy morning in July 2018, I glanced across the bay to a tiny red light 2.7 miles away. “Swim towards that”, the announcer says. There were no course buoys to guide you and keep you in a straight line. Surprisingly, warm at 52 degrees, a few locals watched in awe as we all walked into the glacier -fed waters of the bay to swim towards the light. And swim we did, fully knowing the large wildlife that lived in the depths of the bay. There was even a point when you could hear dolphins using sonar under the water, probably asking each other who these crazy creatures are?

After surviving the cold waters, we transitioned to the 113 mile mountainous bike ride along the Seward Highway, north to the mountain that awaited us on the 27 mile run, Mt. Alyeska. When it was all said and done, athletes braved chilly waters, climbed over 10,000 feet on the bike and run, dealt with stiff headwinds and warm air temperatures, all while eating every 20 minutes to maintain our energy. And we paid good money for this.

Extreme triathlons are small events- less than a couple hundred athletes. They are basic. Athletes provide their own support crew who follow them throughout the race. There are no bathrooms on the course, no aid stations, no bike repair and at the finish line, there’s little to greet you. No race medal. No announcer to yell “ You are an Ironman”. In the end, for all the athletes who officially finished the event, there is a real sense of having accomplished one of the most challenging, spectacular single-day races in the world. Perhaps, that is the attraction, the lack of glitz and glamour. Instead, it’s raw from start to finish. They are finding peace amid the chaos of everyday life.

In extreme triathlons, having a support crew is the key to finishing. Having that support crew in life is also key to finding some peace and even sunshine. My Alaskaman experience started in its inaugural year, 2017. I had trained for a year prior. This first experience would change my

life but not in the way you think. My life’s sunshine at the time was my wife, Jen, who had cystic fibrosis (CF). CF is a genetic lung disease that gets progressively worse over the life of the patient. Jen was amazing, never letting CF define her life nor letting it get in the way. She was active for a large portion of it including kayaking, running, cycling, even working a full time job.

It wasn’t until our first Alaskaman experience that her CF, for lack of a better term, got in the way. My decision to drop out of that first race last minute was a decision I would make a million more times. She was suffering from severe breathing complications and needed my support.

She was transported to a hospital in Anchorage and after several days, we made the long journey home to Coeur d’ Alene. As luck would have it, we returned the following year to complete the triathlon. But my life’s sunshine had begun to fade a little bit.

“ In choosing to face the darkness, I took my first steps towards my new sunshine.”

Complications with her CF got worse, to the point where she required a double lung transplant. After months of speculation and rejection, we were accepted at the Chapel Hill Transplant Hospital, in December 2018. We relocated to North Carolina to start the process.

For a normal, healthy person, walking across the room, taking a shower, or any other chores are not difficult or overly challenging. For a person with CF, like Jen, it was like that extreme triathlon. It was stoic determination, to give every ounce of energy to get to that finish line. Even if that finish line was walking 50 feet to get a drink of water from the kitchen. You dug deep, found something within yourself that you never knew existed. Jen did just that: she found strength and courage to take those steps everyday. Finally, after months of hard work, the sunshine came in April 2019 when she was officially placed on the lung transplant waiting list. Days turned into weeks and after a few false opportunities, the call came from her transplant coordinator on May 22nd. “We have a new pair of lungs for you.”

As Jen transitioned from CF infected lungs to healthy ones, we didn’t anticipate other challenges thrown our direction. We had to dig deep and find strength to fight the battle that ensued inside her body. That rawness of life that took every ounce of energy we had to muster lost out in the end. Other organ systems in her body decided northidahowellness.com 11

“ We have to find our own sunshine that brings happiness to our lives.”

to shut down after five weeks of hanging on and trying to work correctly. June 27th, 2019, God called her home to heaven. My entire life was flipped upside down. I was now alone without my partner, my wife, my sunshine.

How do I go on? Many a night, I sobbed uncontrollably, in the dark. It reminded me of glancing across Resurrection Bay, but this time it was a different kind of peace. I was confident she was in heaven, no longer having breathing complications, no longer in pain.

The grief I felt was not something I had ever experienced before. It sat deep inside of me. Days and nights passed 12 july • august 2021

and that raw feeling slowly started to get better. Better in the sense where I could head to work, put on a good poker face and get through the day. Fortunately, I had several people in my corner, providing me the support I needed. Little by little, the steps moving forward got stronger, and I knew I would be okay.

I suppose grief itself never ends, but it does change. It is a passage in life, not a place to stay but a place to pass through. Finding the sunshine in grief allows us to grow and move forward, to be strengthened by it. It is not a sign of weakness or lack of faith. It is the price we pay for love.

My catastrophic loss taught me the incredible power of choice- to enter the darkness of grief and feel sorrow, as I did after her death. It was to express calmness and peace similar to standing on that shoreline, even as I continued to work, care for people, and even fall in love again. I wanted to gain as much as I could from the loss without neglecting ordinary responsibilities. I did not want to respond to the tragedy in a way that would exacerbate the internal chaos I had already experienced. In choosing to face the darkness, I took my first steps towards my new sunshine.

This experience taught me that loss reduces people to a state of almost total brokenness. Eventually, I needed to become a contributing member of our community again, willing to receive love again. The decision was not an easy one. It never is. Is it worth it again? Is it even possible to love after loss? But it is a choice I get to make, to go down the road and risk the possibility of loss again.

It takes tremendous courage and strength to love when you are broken. I tried the online dating thing, which was a disaster, to put it mildly. It wasn’t until late February 2020 when a post on social media caused me to reach out to someone. That decision, to attempt connection, proved to be a good one. After meeting at a local pub in March, we found ourselves in further conversations about dating. The dating became more serious, and a new ray of sunshine in my life was present. What started as a simple gesture of simply wanting to ask her on a date, turned into “Katy, will you marry me?” We are getting married April 9th, 2022.

We have to find our own sunshine that brings happiness to our lives. It can come in many forms: relationships, church, work, or competition. It is the kind of sunshine that gets you through the day. I cannot help but go back to standing on that shoreline, overlooking the darkness and staring at the blinking light 2.7 miles away. As the fog lifted and the early morning sun began to come up, I can now see the course my life has taken as if I am sitting on a mountain in the distance that provides a clear view of where I have come from and where I am going. That brings me peace amid the chaos of life. w

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Finding Peace in Chaos

Written by Megan Beach Owner of Muse & Maven Boutique

I often refer to myself as a “professional multi-tasker.” With all of the usual duties and responsibilities as a mother and wife, running a small business is quite the undertaking.

It’s been a journey navigating the ebbs and flows of the business and finding that balance between work mode and personal life. I will admit that as a woman, I put more on my plate then necessary and feel the need to master every aspect of my life including this venture as a business woman.

But there is always going to be an area of life that suffers if there isn’t a healthy balance.

As an Online Boutique Owner, I work solely from home. This was a carefully thought- out decision after years of working 9-5 jobs. I knew I wanted to work for myself and make my own schedule. As a creative person and lover of style, it just always made sense to pursue fashion.

Creating an online business was always a dream of mine. I’ve always wanted my brand to reach all over the country and to hopefully touch and inspire women from all different areas of the world.

I started Muse + Maven Boutique a few months before an unforeseen pandemic hit. It was a difficult time for everyone. I had two children, one going into high school and one in pre-school, whose lives and routine suddenly shifted. As a parent it was a struggle. The pressure was on. I found myself along with many mothers, carrying this overwhelming feeling that I needed to protect and support them and reassure them life was going to be okay.

During this time, the kids were suddenly home full-time, school was online, extra curricular

activities were on hold, and time stood still. What once was my “office” and creative space, became a shared space. Meanwhile I was trying to maintain a positive attitude and keep pushing to ensure my business was moving forward. There were times I thought, is this even real?!

I’m never “offline.” Instead I wear many hats in my business and it never stops. It’s been almost 2 years into the journey, and although I have learned a lot, I’m still learning. There are moments of uncertainty, long nights that include my computer, coffee and a notepad. I have dived headfirst into researching every aspect of growing a successful online business. Majority of my mornings are spent listening to podcasts while working out and utilizing my time as best as possible before picking up my son from preschool. Organizing a schedule and making todo lists have helped keep me focused because it is easy to get sidetracked while at home.

This leads me into one of the most important lessons I’ve learned working from home.

Delegating and asking for help. It’s been a necessity for me. I soon realized after a year in business, that I needed the help and it was okay to ask for it. Now this is not easy for a perfectionist like myself, but I’m learning. Thankfully my husband and daughter have really stepped up and helped when I needed it. My daughter has a love of photography and fashion and is able to help with photography, pop-ups, and little tasks here and there. It makes me so happy that I can share this journey with her and show her it is possible to do anything with a little drive and hard work. Bringing her along this journey

my self-care routine

#1.

Making gratitude lists and journaling in the mornings has helped me maintain a healthy mindset. Reminding myself daily of all the positives in my life puts life in perspective and I appreciate the little things more. #2.

Meditating every day helps keep me centered and more present and calm.

Repeating affirmations and visualizing my dream life and goals motivates me to keep moving forward. #3.

Prioritizing myself and maintaining a healthy diet and workout routine, relieves stress and helps relieve my frequent anxiety. I love my mornings at the gym and its important for me to feel strong mentally and physically to be the best version of myself. #4.

Writing out my schedule for the week every Sunday and setting goals has kept me organized and motivated for what’s to come! I dream big and always write out goals and thoughts so I can visualize the future.

18 july • august 2021

has also allowed us to spend quality time together which can be hard to get during the teen years.

I’ve also found it helpful to lean on other business owners or mentors who understand the struggles and have insight when I need it most. I feel so fortunate to have women I look up to that inspire me and uplift me everyday! Being able to create connections with people who have walked a similar path and respect the hustle is life changing.

I always try to remind myself that everyone started somewhere and it’s ok to have failures or learning curves, because that is where true strength and growth thrive.

Another important subject I think is important to touch on is mental health. The journey of an entrepreneur can sometimes feel lonely and uncertain. Putting yourself out there and building something on your own is time consuming and takes serious dedication. In moments of doubt or lack of motivation, I’ve had to find ways to pull myself out. Digging deep into self-growth has not only helped with my confidence and kept me sane, but allowed me to invest time in my mental health so that I am more present.

This is an area of life that I feel most people put off. It’s so easy to put our health aside for others and become distracted by to-do lists and responsibilities.

I’ve heard it all too often, that “B word.” Burnout the number one thing that can take any person to their knees. Whether it shows up physically in our bodies or mentally, it’s real. The most rewarding part of this journey so far is overcoming those times when I wanted to just quit.

Digging deep and realizing life has to be lived too. That a wonderful life isn’t just about success but about moments and being present. I don’t know if there is a perfect formula to navigate life while building a successful business from home, but I’m ready for any challenge for growth. If anything the journey is the lesson. The skills I’ve learned from navigating the last 2 years are priceless. I’m so thankful for my life and I truly love what I do!

At the core of it all, I would like to inspire another woman to know that you can do anything! That your dreams matter and you deserve to have a happy life and something you can proud of. w ------------------------------------------------------------------Megan Beach is the owner and operator of Muse & Maven Boutique, wife and mother of two.

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local eats

GELATO BY THE LAKE Downtown’s Sweetest Stop

Katie wanted to produce high-quality, internationally recognized gelato with an energetic experience in North Idaho. The first of its kind, Gelato by the Lake is committed to learning, sourcing and growing with and for our thriving community. So, just what is gelato? Italian in origin, gelato is frozen similar to traditional ice cream. It is made with a base of butterfat whole milk and unlike ice cream, generally does not contain egg yolk. Gelato contains 70% less air giving it a density and richness that truly sets it apart.

Katie Stillert had a vision. Bring a piece of her time spent living in Europe to downtown Coeur d’Alene. As a teacher, she had the opportunity to travel the world and be immersed in other cultures. While living in Germany, Katie had the opportunity to work together with an incredibly talented master gelato maker.

After eleven years of living overseas, Katie decided to move her family to Coeur d’Alene to be close to her family who lives here.

As she explored our beautiful and vibrant downtown area, her vision slowly started to become clearer and Gelato by the Lake was born.

--------------------------------------------------GELATO BY THE LAKE Coeur d’Alene’s sweetest new addition is located at 217 E. Sherman Ave Summer hours // 11 am -9pm (or later) www.gelatobythelake.com 208.930.1121

20 july • august 2021

Served at ten to fifteen degrees warmer than American ice cream gives Gelato a richer flavor profile. It is also churned at a slower speed making it smoother, creamier, silkier and denser. Consistency and knowledge in the preparation of gelato is key which is why Katie enlisted Marco Napolitano, master gelato chef at Gelato by the Lake. Marco was born and raised in Italy and started making gelato in his parent’s business at the age of 16. He has been featured on many German television shows and won multiple awards for his gelato.

Katie actually worked for Marco at his gelato shop in Germany and they had a common dream of bringing authentic gelato to North America. While the pandemic caused massive slow downs for them, Katie persevered and opened Gelato by the Lake on July 4th, 2020 and made the gelato herself with Marco coaching via facetime. He was able to join her in September of 2020.

Their flavors change often to help provide a personal experience that coincides with the season and product availability. They pride themselves on producing a natural product that will always be served without GMOs, hydrogenated fats or synthetic colorings. w

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northidahowellness.com 21

health

Grilling with

Prowess

Written by Amanda Ament | Registered Dietitian at Heritage Health

Once upon a time, I walked into Costco for a specific item and came out

having only purchased the intended item.… said no one ever.

My recent transgression was walking into Costco for a pair of $30 running shoes and walking out with the running shoes… and a brand-new pellet grill from a very popular brand.

Oops.

What can I say? This brand is only featured at Costco a few times a year and I happened to stumble upon one of their events when I only get to the store once every 2-3 months. It was fate! I also justified it because my husband and I have been looking for a new grill for a while now. We’d been comparing prices, features, longevity, ratings – the whole gamut.

Now, we have this fancy grill that we get to bring in BBQ season with!

That got me thinking about some of my favorite grilling go-to’s that are both delicious and healthy. Here are some tips and ideas to add and build off of that little something extra to your meal.

22 july • august 2021

Season your grill with items that have other health benefits. Rub fresh minced garlic onto into chicken and take advantage of the positive cardiovascular side effects. Season your pork chops with cumin, paprika, and chili powder to get in some extra vitamins, minerals, and flavor. Sprinkle cinnamon onto the fruit of your choice and take advantage of its anti-clotting and antimicrobial properties.

• Get creative with veggies. Make some skewers with a rainbow of color – red, orange, yellow, and green bell peppers, red onions… mix it up by adding some pineapple chunks for a dash of sweetness. Halve a head of romaine lettuce, brush with avocado or canola oil (these have higher smoke points than olive), lightly grill, and end by topping it with your favorite salad fixings.

• Don’t forget the dessert! Grab your favorite stone fruit (peaches, apricots, or nectarines), cut in half, throw on the grill for 3-4 minutes until you see some beautiful grate marks, remove, and top with a dollop of vanilla ice cream or whipped cream. Slice up watermelon, drizzle with olive oil and balsamic reduction, season with salt, and leave on for about 10 minutes or until you see grill marks develop.

Providing our neighbors in need with necessary health services.

While making delicious things is important, it’s no good if you end up getting sick from it! Food safety is critical. Be sure things are cooked to the minimum safe internal temperatures to minimize the chance of food borne illness. I like my medium-rare steak as much as the next person, but know that it does come with a higher risk. Plant-based proteins, fruits, and vegetables do not have a minimum temperature requirement.

FOOD Minimum Internal Temperature

Whole or ground turkey, chicken, and duck; precooked ham; leftovers: 165°F

Ground beef, veal, and lamb; egg dishes; pork: 160°F

Fresh beef, veal, and lamb steaks, roasts and chops; fresh pork (including ham that isn’t pre-cooked); fish: 145°F and rest for 3 minutes to finish cooking

Shrimp, lobster, crab, and scallops Cook until flesh is opaque and pearly or white

Clams, oysters, mussels: Cook until the shell opens

Minimum cooking temps are according to foodsafety.gov.

Lastly, some research studies have shown that consuming charred (partially burnt/blackened) meats frequently can increase the risk of cancer (especially pancreatic). To summarize in the most basic form, this is because carcinogenic compounds called HCAs and PAHs are formed as a result of animal protein being charred, burned, and overcooked.

This can especially occur in items like hamburgers, processed meats (hot dogs, brats, bacon), and smoked meats (pulled pork, pork ribs). To lower this risk, trim off excess/visible fat (including chicken skin). Cook items to avoid charring (center items on the grill and ignite only side burners or use coals to the side).

Be conscientious of choosing to eat items that aren’t charred most of the time.

To eliminate this risk, try choosing plant-based items such as veggie burgers, portobello mushroom caps, or black bean burgers, as these don’t contain the fats or proteins that cause the known issues.

I hope some of these ideas spur your creativity while keeping you safe and healthy! w

Accepting New Patients

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northidahowellness.com 23

fitness

Written by Derek Garcia

INTRODUCING LEOCORE

the lion’s heart of fitness

“The new vision of fitness.

Personalized, unique to you in a small gym setting with a big heart.”

24 july • august 2021

Meet LeoCore, the new kid on the block with a dream to revitalize the way you experience “going to the gym.” Shannon Horn and Derek Garcia have brought a lifetime of experience in building the vision for LeoCore. LeoCore literally means “lion’s heart” and they believe that inside everyone there is the strength and courage to overcome any challenge.

Each member of LeoCore will be invested in in a way that is unprecedented to our area. One hundred percent customizable tailored to a seasoned athlete, stay at home parent, first time gym goer, and everything in between.

LeoCore is dedicated to what they know best, personal training, group training, nutrition, goal setting, remote training and an unbelievable atmosphere that will never exceed 100 members.

The vision at LeoCore is founded on a belief that fitness is a lifestyle. They will provide an individualized experience, professional guidance and daily opportunities for every member to achieve their personal fitness goals. Derek Garcia, a well known local, was a professional triathlete for over a decade. As well as being a father to three boys, he is a certified nutritionist and personal trainer.

He has coached world champions, and taught thousands of competitors how to swim and is an expert in how to create and meet goals personally and athletically.

Shannon Horn is a resident of Post Falls for the past 21 years. He is a local business owner, athlete and community supporter. He started First Response Fire Rescue, the wildland fire retardant services company, in

2003, along with River City Fabrication in 2009. As an entrepreneur, Shannon has been busy not only building many businesses in our community but also supporting many local non profit organizations such as the Boys and Girls Club, Post Falls Senior Center. Shannon also started Premier Sports Center, a non profit youth indoor sports facility which he dedicated to his parents in 2010. He was an elite runner in his college years which led him to triathlons where he went on to become a three time national champion in his age group as well as competing in multiple World Championships.

The triathlon circuit is where Derek and Shannon became training partners and friends in 2018. Together they have competed in unique swim team races including the swim run on the island of Malta where they swam a combined total of 6.2 miles and ran over 18 miles. Their friendship and shared vision has led them to where they are today. w --------------------------------------------------------------------------The opening of LeoCore which is slated for September of 2021.

The gym will have their Grand Opening on September 1st, at 6pm with gym tours and food from The Wellness Bar.

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

hydrafacials The Glowing Truth about

Glowing skin is just three simple steps away with what is sure to be your new favorite facial.

The Hydrafacial is taking the skincare world by storm with men and women alike flocking to dermatologists and estheticians offices for the 30 to 90 minute medical grade treatment. Sometimes referred to as hydradermabrasion, the hydrafacial is great for acne, dryness, fine lines and wrinkles and hyperpigmentation. It helps improve overall skin tone, texture and appearance.

26 july • august 2021

Hydrafacials are a non-invasive three step process using a wand-like mechanism. Beginning with a cleanse to clear away dirt and oil from deep in your pores. The licensed skin care provider follows with a peel to exfoliate and resurface your skin. A vacuum-like attachment is then used to extract all the debris and gently remove blackheads.This allows better absorption of your skincare products in the long run. Finally, a pen attachment is used to apply serums full of antioxidants. You’ll leave with glowy, hydrated, and plump looking skin.

Best of all, there is no downtime, redness or peeling.

Just dewy, beautiful skin. Although, you should avoid chemical exfoliants for about 2 days. The treatment usually runs less than an hour and retails on average about $175. How often you get a hydrafacial is up to you and your skin care provider but usually every 4 to 6 weeks is recommended for maximum results, especially since your skin turns over every 28 days.

This is why it is so important to see a licensed esthetician or dermatologist for these types of treatments. They are able to analyze your skin and help you reach your goals safely and effectively.

It is recommended that you pair your new favorite facial with a dermaplane treatment. The painless removal of dead skin and “peach fuzz” allows for better exfoliation and better absorption of serums during the hydrafacial.

This duo leaves your skin looking absolutely radiant!

Hydrafacials are also pregnancy safe and recommended for most skin types.

KINDER GYM GYMNASTICS NINJA CLASS LIT TLE NINJAS TUMBLING + MORE We build CONFIDENCE, encourage self-esteem and INSPIRE children to DREAM BIG! Our talented, caring staff seeks to connect with and empower each and every child who walks through our door, and inspire our Momentum families through sports, learning & fun!

Call Today 208-966-4535 for a TOUR! 245 W Bosanko Ave. #1, Coeur d'Alene, ID 83815

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Your families health is our mission FIRST STEPS chiropractic

This summer, glowing skin is IN! Schedule your hydrafacial appointment at one of these amazing local salons and spas. It’s time to invest in your largest organ and show your skin some love. w

Specializing in pregnancy, pediatrics and family care Visit our friend and master esthetician, Kelley Maxey at Coco Rose Beauty located in beautiful downtown Coeur d’Alene. Kelley has been professionally trained by the creators of Hydrafacial and takes pride in treating clients with a wide range of skin conditions and goals.

-----------------------------------206 E Indiana Ave #118, Coeur d’Alene, ID 83814 www.cocorosecda.wixsite.com

First Steps Chiropractic is a neurologically based Chiropractic office that specializes in pregnancy, pediatrics and whole family care. We are here to serve you and your kiddos to make sure everyone in the family is functioning at their absolute best.

Visit our website or give us a call to see if you can benefit from neurologically based Chiropractic care!

call today:

208.758.9335 WWW.FIRSTSTEPSCHIROPRACTIC.COM

8836 N Hess Street Suite E Hayden, ID 83835 northidahowellness.com 27

balance

DOGSMILE ADVENTURES: Finding Balance in a World Turned Upside Down Written by Jon Totten 28 july • august 2021

“What would you do if you could do anything you wanted? No rules, no boundaries, anything?”

It was March, 2020. My dear friend, Jenni and I were sitting on my little boat in Leinster Bay on the north coast of St. John in the U.S. Virgin Islands. The COVID-19 outbreak had just turned our world upside down and I was hanging by a thread.

Our mission was simple: Sail my 35-foot boat 2,000 nautical miles across the Caribbean Sea from Grenada to Florida. There, it would meet a truck and be hauled to Seattle to begin its new life as a charter boat and likely be sold. We had completed the first 1/3 of the trip when the whole world changed. People were dying, governments were locking down and it had become very clear that we weren’t going anywhere for a while.

I phoned our destination in Seattle to discuss the situation. What I heard on the other end of the line punched me right in the gut: “Jon, you need to make other plans.” The deal was off and there we sat in the middle of the Caribbean with nowhere to go and nowhere to be on a boat I couldn’t afford to keep. As the questions waxed, my confidence waned. I sat in the cockpit of my sailboat, my dream, with tears in my eyes and a heavy, suffocating pain in my chest.

In that moment, I looked up through the fear and tears at Jenni sitting in the sun on the transom of the boat. Salty and stoic, she turned to look at me with a gaze as cool as the other side of the pillow, and laid that million-dollar question on me.

In any other state of mind, I’d have likely responded with some sort of dismissive quip; but not that day. There in the hot island sun with my heart broken and my spirit dangling I was vulnerable enough to play along.

My answer came quickly with a clarity that cleared my eyes and grounded me firmly in the moment. “I’d give it away,” I said.

I’ve been on more outdoor adventures than anyone I know. Most of which came with a paycheck. I’ve spent countless days soaking up sunshine and breeze. I won’t lie; it’s been lovely.

That used to be enough for me. I was spending my life on the water, putting smiles on people’s faces and making plenty of money to support my simple, salty lifestyle.

Then something changed. It began with a general discomfort upon my return to the dock each week. That discomfort evolved into guilt and eventually shame. Most days, the sea washed the feelings away; and when that didn’t work, there was always the rum. Eventually, no

CAPTAIN JON TOTTEN Professional sailor, guide and outdoor educator ----------------Dogsmile Adventures is a nonprofit, 501©3 therapeutic sailing program. We create powerful opportunities for people to discover healing and potential through sailing adventures. While our focus is on underserved communities, such as veterans, youth, and those facing the challenges associated with addiction, domestic violence, and physical or mental disabilities, our programs are open to anyone who believes that spending time on a sailboat will make them feel better.

----------------For information visit the website at www.dogsmileaventures.org

amount of chemically enhanced natural beauty could convince me that what I was doing was enough, or good or even right. So I stopped. It was time to get out. It was time to move on.

In the hours, days and weeks that followed Jenni’s ship-righting question we swam, hiked and penciled out my dream. I would start a nonprofit, therapeutic sailing program on a lake in Idaho that would connect the healing power of water and wind with those who need it most, for free.

Dogsmile Adventures is the result of this career outdoor educator and guide’s return from the brink. I’m gonna give it away. I’ll fill my boat with people who wouldn’t otherwise get to go; and when I walk up the dock at the end of the day, my pockets won’t be full of money. Instead, my heart will be full of gratitude and purpose, and that’s more than enough. w

nutrition

plant based eating Written by Laurie McBride RD, CSOWM,LD

What do you think about when you think of summer?

Do you think about the scent of freshly cut grass, the warm sunshine on your skin, the colors of the season brightening up your surroundings? Summertime is an ideal opportunity to boost your intake of fresh produce and with so many fruits and vegetables in season that are readily available, it’s easy to include a variety in your meals and snacks. Not only is it a great idea to increase consumption of fruits and vegetables, increasing consumption of all plants can have significant health benefits and studies suggest it can prevent disease.

Eating more plants can provide a plethora of nutrients the body needs like B-vitamins, vitamin C, vitamin A, fiber, iron and phytonutrients. Phytonutrients are 30 july • august 2021

chemical compounds that are found in plant based foods like vegetables, fruits, beans, whole grains and even things like tea, chocolate and wine. There are a few phytonutrients that have been researched and researchers believe that there could be hundreds more that have yet to be identified. The phytonutrients that have been researched and identified suggest major health benefits to including more in your diet. Benefits can include the prevention of heart disease, blood pressure control, prevention of insulin resistance and they are also able to function as antioxidants in the body.

In addition to phytonutrients, fiber is another nutrient that is unique to plants. Fiber is a carbohydrate that cannot be broken down by the gastrointestinal tract and

the recommended intake is 25-30g per day with the average American only consuming about half of that. Increased fiber intake has health benefits that include lowering cholesterol levels, blood sugar control and promoting a healthy gastrointestinal tract. Studies have suggested that those who consume more fiber tend to live longer than those who do not.

Increased fiber intake can also help individuals feel more satisfied after meals and snacks, especially when high fiber foods are paired with high protein foods.

If you are interested in including more plants in your diet because of the many health benefits, this is the best time of year to explore plant-based eating. Start with incorporating in-season produce in your meals and snacks throughout the day. Produce that is in season during the summer include avocados, bell peppers, blackberries, blueberries, cherries, corn, lime, lemons mangoes, cauliflowers, raspberries,plums, melon, tomatoes,and zucchini. These fruits and veggies will also be available at your local farmers markets where you can support local farms and take advantage of the freshest produce available.

After including more in season produce, try including more plant-based proteins into your meals. This can include utilizing beans in salads, grilling bean burgers, including more nuts or nut butters as snacks and making alternative salads that include quinoa or lentils.

Summertime is the perfect time of year to explore new recipes and get creative with plant foods, make a goal to include a variety of plants to promote health, prevent disease and keep your gastrointestinal tract healthy and happy. w

------------------------------------------------------------Laurie McBride is a registered dietitian, board certified specialist in obesity and weight management and bariatric surgery program coordinator at Northwest Specialty Hospital.

COME SEE US AT LIVE AFTER 5 EVERY WEDNESDAY THIS SUMMER!

MCEUEN PARK 420 E Front Ave, Coeur d’Alene, ID prairie location open until 7pm!

(208) 772-7994 OUR COMMUNITY TRUSTED NONPROFIT PROVIDING PALLIATIVE CARE, HOSPICE, AND GRIEF SUPPORT SINCE 1981

northidahowellness.com 31

wellness in business

the hive Written by Melinda Cadwallader

Whether you are a crafter, maker, retail or service provider not quite ready for a store front, membership to the Hive gives you a bright, cheery space to work out of that isn’t your kitchen counter, a cubicle or overcrowded coffee shop. We host a variety of window front seating, multifunctional workstations, and quiet conversation nooks offering you added flexibility and freedom in support of a DIY work-home-life balance.

Welcome to The Hive - an eclectic studio

for ambitious pursuits. The Hive is a creative workspace for entrepreneurs, she is a study spot for students, and a venue for emerging poets, artists and musicians. The Hive is a studio for podcasters, performers and instructors, a pop-up shop for makers and creators, and she is a nurturing launchpad where passion projects and grassroots movements can show up and get off the ground.

We believe changing up your surroundings can improve productivity, inspire innovative thinking, and lend a hand towards expanding opportunity. We believe making a space for the non-traditional and marginal approaches to “work” enhances the well-being of the local community. And we believe human flourishing is the most accessible when all people are able to find their sweet spot in the local ecosystem.

The Hive serves Kootenai County as a multipurpose workspace for a burgeoning Inland Northwest.

32 july • august 2021

Members who utilize the Hive to its full advantage: • Park street side or utilize the parking garage one block away.

• Stash a snack in the fridge, brew some tea or Bee Kind Coffee or head down the street to the Wellness Bar • Choose a one- of- a- kind mood spot, log onto the Wifi, and get down to business.

• Schedule current or potential clients for personal consultations in a privacy nook.

• Host team huddles, collaborative sessions, or board meetings in the conference room.

• Set up workshops or classes in our open creative space.

• Create web content utilizing golden hour natural lighting, creative backdrops, and photography resources located throughout the building.

• Interview guests and produce an industry related podcast for an added community connection.

• Participate in regularly scheduled monthly pop-ups and create a calendar for customers and followers to connect face-to-face.

• Host a private or public business event.

• Participate in monthly public community events for relaxed “un-networking”, human connection.

• Take frequent breaks throughout your day and visit the wonderful shops, food and drink spots downtown Coeur d’Alene has to offer.

Memberships range from a one-time day use to full time 24/7 access. The Hive is also a venue available for celebrations, shows or fundraisers. If you’ve got creative ideas for local events- we’ve got the house to host you.

Come find your sweet spot, at the Hive. w ---------------------------------------------------------------------------

The Hive was founded and is operated by Melinda, Delia, and Michael Cadwallader.

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ask the expert

water safety tips infant and children

The sun is out and the lakes are warming up! It’s time to get out

and play in the water. But before you go, spend some time thinking and talking with your family about water safety. Unfortunately, drowning is the leading cause of injury related death in children ages 1 to 4 years old (AAP, 2019). While no one wants to imagine the heartache of losing a child, it is important to realize the risks pools and lakes pose for children and ensure prevention measures are followed.

Water safety depends on the child’s developmental age, swimming skill, and access to water. In this article, we’ll cover some general water safety tips but please ask your pediatric provider if you have any specific water safety questions for your child.

Written by Kaleena Trimpe, ARNP

34 july • august 2021

ACCESS TO WATER: Research shows that almost 70% of drownings among children under 4 occur during “non-swim” times. This means that controlling the access to water is critical to in preventing drowning! This is referred to as creating “layers of protection”.

These include: • Fencing around pools, with latches above where a child can reach.

• Cover hot tub/spa when not in use.

• Empty “kiddie” pool, buckets and bath water immediately when finished.

• Consider access to the lake and use alarms and gates to protect young children.

SUPERVISION: It is important to always be in arms reach when children are swimming or bathing. Drowning is often silent, and while it is tempting to go to the next room to fold a load of laundry or run inside and grab a cool drink, this momentary lapse can lead to the unthinkable.

While at the lake, river or pool, I suggest assigning a water watcher. It can be helpful to hold a physical object, such as a card or whistle, to designate the water watcher. This person is responsible for constant observation of the water- no phones, no drinks, no distractions. Of course, trade with other adults so everyone can enjoy water time safely!

SAFETY: Life jackets should always be worn on boats and docks. Find your child a life jacket that fits well and comfortably. And teach by example, much like wearing a helmet while riding a bike. Parents, grandparents and caregivers should learn CPR and refresh your memory yearly.

SKILL: I encourage swim lessons as one of the best ways to prevent drowning. A skilled teacher can help your child learn how to float on their back in the event of a fall into the water and to climb out of the pool independently. There are classes available for every age and skill level, from infant on up.

Getting children comfortable in the water can start at a very young age. w -------------------------------------------------------------------

Kaleena Trimpe is a nurse practitioner and owner of Nurture: Pediatrics and Lactation

Premier hot yoga studio located in Post Falls.

Heated with infrared heat and all classes are trauma informed.

Grand Opening: July 12, 2021

$30 for 30

days of unlimited classes for new students

704 E. 4th Ave, Post Falls ...

Follow us! @truss_hot_yoga

NORTH IDAHO’S PREMIER PET & HOUSE SITTING SERVICE You can travel & leave your pets in the comfort of their own home.

You can trust your pets & your house will receive exceptional care.

You can all be worry free while you are away.

We believe in less stress.

All Wags. No Worry.

WAGS CDA Now through August 31st, a portion of all proceeds will be donated to the Kootenai Humane Society’s Capital Campaign for a new shelter!

Find out more by visiting our website:

www.wagscda.com

peace of mind is our purpose. pets are our passion. northidahowellness.com 35

Caring for the Caregiver Tips for How to Put Yourself First While Caring for Others Being able to care for someone you love can be one of the most rewarding achievements in life. Dedication and hard work goes into providing care to those in need. Whether it is for a young child or those on their end-of- life journey, so much energy is put into others, but what about your needs? The average family caregiver provides 40 hours of care each week, often more. Being a caregiver to a loved one during a serious illness can be an overwhelming journey filled with mixed emotion which can take a physical toll on your body. It is hard to find the balance between caring for yourself and caring for the one you love which can result in “caregiver burnout”.

Written by Megan Ryan

36 july • august 2021

“Caregiver burnout is a state of physical, emotional and mental exhaustion. Burnout can occur when caregivers do not get the help they need, or if they try to do more than they are able. Many caregivers feel guilty if they spend time on themselves rather than on their loved ones. Caregivers who are” burned out” may experience fatigue, stress, anxiety and depression” stated The Cleveland Clinic. For you to provide the best care to someone else, your well-being needs to be a priority.

The following tips can help prioritize your needs to avoid burnout. #1.

Make sure you are putting your basic needs first. Basic needs include eating healthy food, staying hydrated, getting enough sleep, and taking breaks. These are necessities for you to be able to provide the best care for your loved one. #2.

Create space for support. Caregiver support helps to take care of your mental health and gives you an outlet with those who understand the duties you are providing. Having a support system who will listen can make a difference in your attitude which affects the care you provide.

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#3.

Accept help. Often caregivers feel that all the work is on them. When help is offered it is important to take it.

Respite care is a great opportunity that Hospice offers to patients. Patients can stay at the Schneidmiller House for a few hours or up to 5 days to relieve their caretaker. #4.

Give yourself grace. This is not an easy job and not everyday will go accordingly, but just acknowledging you’re doing your best is helpful. #5.

Educate yourself on the best practices, disease progression, and resources available. Hospice of North Idaho offers skills workshops multiple times a year to provide education and support. “Often I would find while working with family caregivers that many wished they had been educated on caregiver skills sooner,” states Maggie McComb, RN Hospice of North Idaho Education Coordinator and Caregiver Skills Educator. w ------------------------------------------------------------------------Megan Ryan is the Community Outreach Coordinator at Hospice of North Idaho. The next Caregiver Skills workshop is on August 5th from 12:30 to 3:30 PM on the Hospice of North Idaho Campus.

northidahowellness.com 37

Lentil Tabouli Salad

This vegan, gluten-free salad is hearty, flavorful and packed full of protein.

Inspired from the flavors of the Middle East, lentils replace bulgar wheat in this version of tabouli, eliminating the gluten all together.

Fresh herbs and lemon add a refreshing brightness, while warming spices of cinnamon and allspice add depth and intrigue.

Sylvia Fountaine’s Kitchen ----------------Feasting at Home

INGREDIENTS: • 1 1/2 Cups Puy Lentils (or Palouse Caviar lentils) • 3 Cups water • 4 medium tomatoes (2 cups finely diced) • 1 large bunch Italian Parsley - finely chopped (about 1 1/2 Cups) • 1/3 C finely diced Red onion or shallot • 1/4 C finely chopped fresh mint • 1 tsp kosher salt • 1 tsp cinnamon • 2 tsp allspice • 3 Tablespoons olive oil • 1/4 C lemon juice and zest for garnish lemon • Cracked Pepper to taste

INSTRUCTIONS: In a medium pot bring lentils and water to a boil.

Turn down heat, cover and let simmer on med-low to low heat for 25-35 minutes, until just tender.

Most of the water will be gone.Strain and rinse with cold water until lentils are nice and cold.

While lentils are simmering. Finely dice tomatoes, onion, parsley and mint, and place in a medium sized bowl. Toss in lentils and mix in olive oil, lemon juice, kosher salt, pepper, cinnamon and allspice. Don’t be tempted to leave the spices out- they seem strange, but work well. Toss. Adjust salt and lemon if necessary. Chill until ready to serve.

Garnish with lemon zest.

D OW N L OA D O U R AP P

easy + fast ordering! order by phone or app for take out or drive thru pick up!

Total time: 35 min Yield: 5-6 Cups

CDA | POS T FAL L S | HAY D EN follow u s @208ju ic e northidahowellness.com 39

kara’s corner

CHARCUTERIE LUNCHES

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

Here are 5 categoreis & tips that will make assembling your Summer Charcuterie Lunch FUN, SIMPLE & FAST! #1. FRUIT & VEGGIES: Keep your refrigerator stocked with pre-washed & pre-chopped fruits and veggies. This makes it effortless to throw them onto your plate or into your packed lunch! Be sure to grab whatever is in season at our local Farmers Markets! Local & Fresh = amazing flavor and the best possible nutrient profile! #2. PROTEIN: Keep your refrigerator and pantry stocked with grab-and-go protein options! We like to have meats, cheeses, hardboiled eggs, cottage cheese, jerky and meat sticks on hand always! #3. DIPS & SPREADS: Stock up on your favorite dips and spreads.

These add a little extra flavor and fun for dipping your veggies, spreading on crackers or making a roll up with your deli meats! We love guacamole, hummus, cowboy caviar and any of the Cultured Mama Probiotic Dips from Pilgrims Market!

After a long and challenging year homeschooling my 3 kiddos for the first time, I could NOT be anymore excited for all of the fun summer adventures ahead of us! I don’t know about you, but once we get busy with summer activities and enjoying all that beautiful Northern Idaho has to offer, I sometimes completly forget to make time for a healthy lunch! We tend to start our day with breakfast, go out and adventure (maybe snacking along the way), then come home to enjoy dinner as a whole family.

I wanted to give you a fun, but super easy and quick idea for making sure you get a well balanced mid-day meal in to fuel all the fun you have planned! I have yet to meet anyone that doesn’t like a charcuterie board! Why not take that concept into your summertime lunches at home OR on the go!?! What makes this an “easy button” meal is that you are mostly just gathering and assembling verses having to “prepare” or cook your meal.

40 july • august 2021

#4. MUNCHIES: Always have healthy “munchie” items on hand!

We like rice crackers, avocado oil potato chips, gluten free crackers, organic corn chips and rice cakes! These go well with your meats, cheeses and dips you might have. I like to make little “sandwiches” with the crackers, meat, cheese and spread! Sometimes I even use sliced cucumbers as the cracker or bread part of the “sandwich” too! #5. FUN EXTRAS: It’s always fun to add your favorite nuts, olives or even a few pieces of your favorite dark chocolate as a treat!

I hope this inspires you to have fun with your summertime lunches! Please take a photo of YOUR Summer Charcuterie Lunch and tag me on Instagram @kara_thewholemomma. I would love to share them in my stories to inspire others to fuel themselves well this summer!

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CHRISTOPHER B. ARENA, MD ---------------------------------------------Fellowship-trained orthopedic surgeon specializing in foot, ankle, lower extremity and general orthopedics.

PHYSICAL THERAPY AT OSI Our highly trained and experienced physical therapist providers specialize in outpatient orthopedic conditions and our treatment programs are tailored to meet the needs of all patients.

2 CONVENIENT LOCATIONS: 1233 N Northwood Center Court | Coeur d'Alene (inside clinic) 7736 N Government Way | Dalton Gardens (located inside CAMFIT)

(208) 457-4211 | www.orthopedicsportsinstitute.com 1233 N Northwood Center Court | Coeur d'Alene, ID | 83814