North Idaho Wellness Magazine | March + April 2021

wellness

n or t h idah o

fitness

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health

MAR.APR

2021

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beauty

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nutrition

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balance

GOLF + FITNESS ISSUE panhandle golf directory • hormone therapy • living with diabetes

contents 8

mar | 2021 | apr

8.

ASHTON’S STORY Living with Type 1 Diabetes 12.

PANHANDLE GOLF DIRECTORY Golfing in the Beautiful Panhandle 18.

MEET CAM ABEY The Powerhouse Behind Cam Fit 24.

CDA POWER YOGA Yoga for Everyone

12

kara’s korner

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

in every issue Local Eats.......................................................................20 Health.......................................................................22 Fitness.......................................................................24 Beauty........................................................................26

24

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

find yourself enchanted

Fern is a gorgeous boutique plant shop featuring high quality house plants, inspiring terrariums, modern pots for the home & botanically inspired goods to help you create your own sanctuary.

Select a plant & pick a pot, Fern will transplant it for FREE.

@fernplantshop_ Fern also offers private consultations for home & business plant installations.

“We love plants so much that we created the Inland Northwest’s finest plant shop to enchant you” - amy & alex

211 East Lakeside Avenue | Coeur d’Alene, ID 83814 (208) 651-0793 | www.fernplantshop.com

wellness

north idaho

Organic seeds.

Bedding plants.

Homegrown produce.

fitness

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health

•

beauty

•

nutrition

•

balance

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

Spring is Here — at —

LEAD WRITER S. Michal Bennett IN-HOUSE PHOTOGRAPHER Eastin Johnson DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co.

1316 N. 4TH ST. CDA, ID (208) 676-9730

we’re open 7 days a Week 9am-9pm

curbside pickup available at pilgrimscurbside.com

CONTRIBUTORS S. Michal Bennett • Kara Hicks Jennifer Miller • Marc Stewart Christie May LMT • Brandi Mercado Michelle Cooper • Amy Waddington Dr. Jacque Alexander FNP-C Mikyah Owens, RD 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

“I have to”... how many times a day do you

say that? I have to get up early. I have to go to the grocery store. I have to work out. But what if you replaced the have to with “I GET to.” Imagine the change in your day to day life if you simply switched one word. Perspective has been a common theme lately. And to be honest, after the last year, we probably all need a little perspective shift. So, as we head into a new season, we’re committing to making small changes every day to change our perspective and see the world around us in a new light. If we view it as a blessing that we get to wake up in the morning, we get to move our bodies, and we get to feed them nourishing foods, that will spill over into all aspects of our lives and truly change the way we think. And when you sit down and think about all the things we GET to do everyday, it really is pretty amazing.

We hope this issue leaves you fulfilled and ready for a new season in the beautiful place we are lucky enough to call home.

cheers to your health!

Monica + Jennifer

on the cover.

Pictured on our front cover is Cam Abey the owner of CAMFIT. Get to know her on page 18.

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

Cover Photography by Brady Campbell www.bradycampbellphotography.com

Every year Parker Toyota and Parker Subaru donate three cars to six local high schools. The competing high schools sell raffle tickets in an effort to raise funds for their school programs.

100% of the proceeds stays in each of the respective schools.

Beth 2020 Atki n Suba ru Cr son os strek

Scott Bullock

2020 Toyota Tacoma

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Keep an eye out for our 2021-2022 school year raffle cars, coming soon! Don’t miss out! Follow Parker Toyota and Parker Subaru on Facebook, Instagram and YouTube to get updates. @Parker_Toyota and @Parker_Subaru

PARKER

PARKER

PARKER

Ashtons ’

Written and Photographed by Amy Waddington

STORY

Our son, Ashton, was 13 when we realized he was fading away.

He was eating and drinking like a typical teenager, but everything else was askew. He was pale. His eyes were sunk. His clothes were hanging off his body. He had the energy of a 90 year-old man. We took him to his pediatrician as we desperately wanted answers. While we were there, we were told to bring him back next week if he still wasn’t feeling well.

Two days later, my dear friend came over to the house.

She looked at our son Ashton and instantly started sobbing. The look on her face confirmed something was terribly wrong with our son. It was that moment when I realized I wasn’t waiting until next week and quickly took him to the emergency room. The triage nurse took one look at him and asked me if he was a diabetic. Of course I said, “no” and asked her why. She said she smelled a strong fruity odor on his breath. I wasn’t really sure what she meant. She immediately rushed us to the back, checked his blood sugar, and within minutes pumped insulin into his failing body. I was beyond scared.

I can’t remember much more about that night except the doctor instructing me to call my husband and let him know they would be admitting Ashton that night.

He said, “prepare to stay awhile. Unfortunately, your son is very sick and in diabetic ketoacidosis (DKA) from untreated Type 1 Diabetes and we need to get him stable.”

He then proceeded to tell me that, “Ashton will need to administer insulin injections 4-6 times a day for the rest of his life.”

Signs of Diabetes ●

Extreme Thirst

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Increased appetite

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Extreme fatigue or drowsiness

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Sudden weight loss

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Stupor, unconsciousness

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Fruity odor on breath

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Frequent urination

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Sudden vision changes

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Nausea or vomiting

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Heavy, labored breathing

northidahowellness.com 9

LIVING WITH TYPE ONE DIABETES

---------------------------------------Every single day he administers a medication that can both save his life or can kill him. Based on dosing the amount of insulin correctly. There are no holidays, no breaks, no vacation. It has definitely gotten better in time, yet the responsibilities have remained the same.

At his diagnosis, as well as several years into living with T1D we continued to be told by the medical profession that he can eat anything he wants as long as we count the carbohydrate content in his food and dosed insulin accordingly. Never did the doctors, nurses, dieticians talk about a low carb diet or the difference between carbs, proteins, fiber & fats. We were never taught about food and nutrition and eating for health and wellness. We were taught to figure out how many carbs are in his meal (with no limits) and dose for it. In fact, every single thing on the menu at the hospital was high carbs. Pancakes, pasta, tortillas, cereal etc. This has been very harmful for our son.

His blood sugar over the last several years has continued to spike really high and then drop to a scary low. Which is very dangerous.

Seven years later and a ton of research I can honestly say it was the worst advice we have ever received. There is a better way, a safer way. I fear the industry wants us to believe this lie so we keep buying their product. High sugar, high carbs create high inflammation. High inflammation is the precursor to disease and caring for diseases cost money.

There is another way. Do your research. I highly recommend anyone newly diagnosed or living with Type 1 Diabetes to read Dr. Bernstein’s book, Diabetes Solution.

10 march • april 2021

Type 1 Diabetes is an autoimmune disease where the immune system attacks the beta cells in the pancreas and therefore can no longer produce insulin. Normally Type 1 Diabetes isn’t considered until the adult or child is severely ill with DKA (diabetic ketoacidosis). Diabetic Ketoacidosis is a toxic condition where the blood sugar levels rise and can’t distribute energy to the cells in the body due to lack of insulin. Time is very crucial to begin treatment for diabetes in order to avoid various complications or death. We could have lost our son had we not taken him to the hospital when we did.

His blood sugar was well over 800. Normal blood sugar levels are less than 140. One more day without manually administering insulin in his failing body our story could have been different. I believe God used my friend Amy to spare Ashton’s life. He is now using our story to educate people about this horrible disease.

Type 1 diabetes is a life threatening illness that is commonly misdiagnosed. It is fairly common when someone becomes thirsty, tired, nauseous, or begins vomiting that they are diagnosed with the flu. While sometimes that diagnosis may be the flu, it could also be Type 1 diabetes. T1D isn’t always the first illness that comes to mind since diabetes is often linked to diet and obesity.

My hope is that one day it would be standard to check blood sugar levels along with other vitals since misdiagnosis of type 1 diabetes is on the rise. Know the symptoms and demand your doctor check you or your loved ones blood sugar, even if they only have a few of these symptoms.

● Extreme Thirst ● Increased appetite ● Extreme fatigue or drowsiness ● Sudden weight loss ● Stupor, unconsciousness ● Fruity odor on breath ● Frequent urination ● Sudden vision changes ● Nausea or vomiting ● Heavy, labored breathing

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northidahowellness.com 11

The Idaho Club

Sandpoint, Idaho

golfing in the The first-ever literary mention

of humans, in general, playing a game that involved balls is Homer’s account in his Odyssey of Princess Nausicaa playing ball on a beach with other women. In her trial in 1587, the revelation that Mary Queen of Scots played golf just days after her husband died cast scandalous suspicion on her character. Golf, invented in Mary’s beloved country, is a strong men’s sport, but women have certainly enjoyed the game and have gradually grown the sport in their arena since the 1980s.

12 march • april 2021

beautiful PANHANDLE At its most basic level, golfing is all about networking. Playing a round can be a bonding experience with your friends or family, create more one-on-one time with your boss, or provide an outdoor brainstorming session with your team. Getting outside and moving is also invaluable, especially if you sit at a desk all day. It is said that the average golfer burns around 1,500 calories per 18 holes of golf.

There are more women’s leagues and competitions than ever before, as well as opportunities for young

women to experience and compete in the game. Whether or not you have any desire to compete, playing golf on a regular basis is an enjoyable way to develop hand-eye coordination while also enhancing your social life and health. Most golf courses have clubhouses with restaurants and lounge areas, as well as more activities to experience before and after your golf game. Check out this comprehensive list of public courses and private clubs in North Idaho, and discover this skillful, lively sport for yourself and your family.

PANHANDLE GOLF GUIDE Written by

COEUR D’ALENE Coeur d’Alene Public Golf Club

2321 Fairway Dr. • (p) 208-765-0218 www.cdagolfclub.com • @cda_golfclub ----------------------------------------------------------Located in the heart of Coeur d’Alene, this friendly community course was the first public golf course in Kootenai County. Owned by a non-profit corporation, they have promoted the game of golf for almost 70 years. Check out their simulator!

S. Michal Bennett

The Club at Rock Creek

23775 S. Loffs Bay Rd. • (p) 208-664-8088 www.clubatrockcreek.com • @clubatrockcreek ----------------------------------------------------------This world-class course is a private golf and active lifestyle community. Set on the shores of shimmering Lake Coeur d’Alene, it is a private living experience that incorporates the allure of verdant landscapes, cool waters, and exceptional adventure.

The Coeur d’Alene Resort Coeur d’Alene, Idaho

Coeur d’Alene Resort Golf Course

900 S. Floating Green Dr. • (p) 208-667-4653 www.golfcda.com • @cdaresortgolf ----------------------------------------------------------Known for its iconic floating green, the resort golf course begins with a ride in a sleek mahogany boat that takes you to meticulously manicured fairways.

This course boasts gorgeous lake views, luxury carts, and personalized forecaddie service.

Ponderosa Springs Par 3 Golf Course

1291 N. Galena Dr. • (p) 208-664-1101 www.ponderosaspringsgolf.com • @ponderosaspringsgolf ----------------------------------------------------------Nestled in the hills just off of downtown Coeur d’Alene, this 9-hole course is a quick game, keeping in shape, or enjoying a few rounds with the locals. Practice your swing in their new simulator of grab a pint at Capone’s Pub on the Green.

The Golf Club at Black Rock

18186 S Kimberlite Dr. • (p) 208-676-8999 www.blackrockidaho.com • @golfclubatblackrock ----------------------------------------------------------You’re going to like it here. From tee time to happy hour to dining, events and activities, this world class private golf club winds through sweeping lakeshore views, rolling prairies, rocky basalt bluffs, and sparkling waterfalls.

Photo by Quicksilver Studios

POST FALLS Prairie Falls Golf Club

3200 N. Spokane St. • (p) 208-457-0210 www.pfgolf.com • (p) @prairiefallsgc ----------------------------------------------------------This 18-hole course blends Parkland and Links styles on 119 acres that have been Audubon certified in environmental planning, wildlife management, and water conservation. It is open to the public on average 300 days per year and hosts a Women’s League.

The Highlands Golf Course

5600 E. Mullan Ave. • (p) 208-773-3673 www.thehighlandsgc.com • @thehighlandsgolfcourse ----------------------------------------------------------Enjoy championship golf among the pines along the hills overlooking Post Falls. Their practice facility is one of the best in the area, the Grill & Tap House has an expansive outdoor terrace for enjoying the view with a drink and a bite, and their club house is perfect for hosting private events. northidahowellness.com 13

PANHANDLE GOLF GUIDE

Links Golf Club

10623 Chase Rd. • (p) 208-777-7611 www.golfthelinks.net ----------------------------------------------------------From casual play to a champion tournament to a full breakfast and lunch menu at the Restaurant and Bar, the Links has something for the whole family. Known for its knowledgeable and thoughtful staff, this course features over 7,400 yards of golf just four miles from the heart of Post Falls.

Avondale Golf Course Hayden, Idaho

WORLEY Circling Raven Golf Club

38530 S. Nukwalqw St. • (p) 800-523-2464 www.cdacasino.com/golf/ • @circlingravengolfclub ----------------------------------------------------------This beautiful, 7,189-yard course meanders through the rolling hills and lush wetlands of Northern Idaho.

Although closed during the winter, it claims to be the most enthralling golf course in Idaho during the warmer months.

HARRISON Gozzer Ranch Golf & Lake Club

5945 S. Buckrail Rd. • (p) 208-665-6600 www.gozzerranchclub.com • @gozzerranchclub ----------------------------------------------------------Spread across 700 acres, this private club offers the finest first-class amenities with the style and relaxation of a classic, small-town setting. Bait a hook with the family, pamper yourself at the spa, sail under a clear blue sky, or enjoy an unforgettable round of golf at this historic ranch.

HAYDEN

RATHDRUM

Avondale Golf Course

Twin Lakes Village Golf Club

Hayden Lake Country Club

PONDERAY

10745 N Avondale Loop • (p) 208-772-5963 www.avondalegolfcourse.com • @avondale.golfcourse ----------------------------------------------------------This club offers a membership golf course that is open to public. The challenging yet enjoyable 6,600 yard, 18-hole course winds through spectacular wooded scenery, past bubbling waterfalls, and over impeccably groomed fairways. Check out all the amenities at the clubhouse.

2362 E. Bozanta Dr. • (p) 208-772-3211 www.haydenlakecc.com/golf ----------------------------------------------------------This members-only club has it all: gorgeous setting, first-class facilities, fine dining, and historical charm.

The high-caliber golfing experience covers 18-holes, a 3-hole practice course, and a driving and chipping range with activities for men, women, couples, and juniors.

14 march • april 2021

5416 W. Village Blvd. • (p) 208-687-1311 www.golftwinlakes.com • @twinlakesvillagegolf ----------------------------------------------------------This public course boasts exceptional views and unforgettable golf in small town North Idaho. Adjacent to lower Twin Lake, it is set among towering fir and pine trees and offers condo rentals, lake rentals, and good food at the MoonDollars Bistro.

Sandpoint Elks Golf Course

30196 ID-200 • (p) 208-263-4321 www.elks.org ----------------------------------------------------------Just northeast of downtown Sandpoint, the Elks offers a well-maintained 9-hole course, equipment and cart rentals, a friendly clubhouse, and reasonable rates.

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PANHANDLE GOLF GUIDE

SANDPOINT The Idaho Club

216 Clubhouse Way • (p) 208-265-2345 www.theidahoclub.com • @theidahoclub ----------------------------------------------------------Home of the Nicklaus Signature Golf Course, designed by golf legend Jack Nicklaus, this members-only club embraces wide-open spaces in one of the most pristine Northwest locations.

PRIEST RIVER Priest Lake Golf Course

152 Fairway Dr. • (p) 208-443-2525 www.plgolfcourse.com • @priestlakegolfcourse ----------------------------------------------------------One of the prettiest greens you’ll ever see set on the shores of the majestic Priest Lake, this 18-hole, par 72 championship course is open during the warmer months and offers 6,200 yards of championship tees. Enjoy breakfast, lunch, or a cocktail at the newly renovated Sandbaggers Bar & Grill.

The Ranch Club

BLANCHARD Stoneridge Golf Club

355 Stoneridge Rd. • (p) 208-437-3148 ----------------------------------------------------------This course is semi-private and is part of the Idaho Golf Trail. The tranquil setting among rolling hills and sparkling lakes and ponds is home to one of Idaho’s “Mean 18” holes, a list of the state’s toughest holes.

Although challenging, it is still a enjoyable, playable course.

PINEHURST Pinehurst Golf Course

11 Country Club Ln. • (p) 208-682-2013 www.golfpinehurstidaho.com ----------------------------------------------------------This course has the lowest elevation in the Silver Valley, so it also has the longest golf season. It is easy to walk the 9-hole course, but cart and equipment rentals are available. They don’t take tee times, so you can just walk right in and play!

Galena Ridge

Kellogg, Idaho

4555 US-2 • (p) 208-448-7137 www.ranchclubgolfcourse.com • @theranchclub_priestriver ----------------------------------------------------------This club offers terrific views and a challenging course for members and the public of every skill level. Wrap up the day with a delicious pizza in their club restaurant.

BONNERS FERRY Mirror Lake Golf Course

5686 Main St • (p) 208-267-5314 www.bonnersferry.id.gov/mirror-lake-golf-course/ ----------------------------------------------------------A gem of a 9-hole course with stunning views of the Selkirk Mountains and Kootenai Valley. The forward tees are 5,256 yards with a slope of 123 and a course rating of 70.8 for women golfers. You can also enjoy a practice green, driving range, full service Pro Shop, snack bar, and cocktail lounge.

16 march • april 2021

KELLOGG Galena Ridge Golf Course

195 Galena Ridge Dr. • (p) 208-783-1522 www.silvermt.com/village/golf • @galena_ridge_golf ----------------------------------------------------------Silver Mountain Resort’s stunning 9-hole course is a mountain golf adventure for any skill level.

With dramatic vistas and an exceptional design, it is surrounded by all the activities and amenities the mountain resort has to offer.

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208.290.5777 northidahowellness.com 17

meet cam abey The Powerhouse Behind CamFit Photo by Brady Campbell

Cambrae Abey is a lifelong Idaho native.

The Lake City High School graduate (2012) was an avid soccer player, playing year round as a goalkeeper. After playing most of her life, she left the sport after multiple injuries including two knee dislocations, numerous broken/sprained fingers, concussions, and shoulder surgery. All these personal trials had a bright side and Cam found herself interested in the rehabilitation process, particularly physical therapy. At 16, she started working as a tech for a local physical therapist and knew, very quickly, she wanted to be involved with injury rehab.

While attending North Idaho College for prerequisites, Cam became a Certified Personal Trainer in 2014 to earn money and stay within the same field of work she was attending school for. She found she truly enjoyed helping people learn how to exercise safely and loved the friendships she was able to build with her clients.

At age twenty, Cam had begun shadowing numerous physical therapy clinics in an effort to build relationships and create business opportunities for the future.

Eventually, her hard work paid off and the physical therapists started referring discharged patients to Cam for continued strength and flexibility work.

Disappointment hit when after completing all her prerequisites for the Physical Therapy Assistance program, Cam was rejected by multiple colleges due to an average grade point average. Refusing to give up, she continued to work as a personal trainer and decided to build up her certifications instead of pursuing more schooling. She found her niche and received her National Association of Sports Medicine (NASM) Senior Fitness Specialist in 2015. Specializing in strength, flexibility, and injury prevention in seniors, she found a need in the community no one seemed to be filling. Knowing she wanted to expand on this need she asked herself “ What do seniors and Hayden Lake have in common? Golf!”

Cam tested for her NASM Golf Fitness Specialist in 2018 and flew to Phoenix for a course to receive her Titleist

Performance Institute (TPI) Certification. Soon after, Cam realized that after five years at a big box gym, she had outgrown the space. She knew she wanted to maintain a small clientele and pick up a few more golfers here and there.

After finding a small space, she had about seven months to plan for CAMFIT Golf Fitness and Personal Training Studio. Life had other plans for her though.

Driving through town one day, Cam came across an older building on Government Way that needed a lot of work.

Her wheels started turning and what was once supposed to be a small personal training studio turned into a 3,000 square foot speciality training facility that offers on site physical therapy, massage, golf lessons and a golf simulator.

Within twenty two short days, Cam established an LLC, signed the lease, ordered her equipment and began the hiring process of a second personal trainer and massage therapist. Now, CAMFIT is a second home for Orthopedic Sports Instiute’s Physical Therapy, houses two massage therapists, two TPI Certified Fitness Professionals and a TPI Certified Golf Professional. They offer private, personal training to golfers and non golfers.

The youngest client being just eight years old the oldest being eighty three. They are now also offering a Kids Golf Fitness Camp every Wednesday for children ages 9 to 14.

Cam’s dream is for the gym to keep evolving but keep her values the same and help all of her clients become better athletes. She wants to remind everyone that fitness knows no age and encourages anyone who wants a safe and different approach to exercise to come train at CAMFIT. “Strength and flexibility should be a part of everyone’s vocabulary,” says Cam. “ If you are a golfer or not, golf fitness is FUNCTIONAL fitness.” w ------------------------------------------------------------------------Join CAMFIT for their 1st birthday celebration on May 1st 7736 N Government Way, Dalton Gardens For more info visit: www.camfitcda.com northidahowellness.com 19

local eats

THE WELLNESS BAR

What started as a dream inside a quaint storefront on 4th street has rapidly become one of North Idaho’s favorite eateries. In July of 2014, Monica Lang Engebretsen opened the doors and introduced the world to the Wellness Bar. What was once a small shop downtown, their cheery and welcoming store has grown to three brick and mortar locations, a food truck, a corporate kitchen that produces bulk orders, an online ordering system and most recently, a healthy vending machine in our local hospital.

The goal at the beginning was to be able to provide healthy food on the go and a place for the community to gather. Starting with handcrafted smoothies, juices and acai bowls, they have more than doubled their menu.

You can now grab a leafy green salad with your favorite smoothie for lunch or an avocado topped protein waffle and coffee for breakfast. While Covid -19 threw everyone for a loop, Monica and her husband Tait pivoted and brought on cold pressed juices and started delivering Healthy Eating Kits during our state’s shutdown. That has helped expand their business to include bulk and meal prep like options made fresh at the corporate kitchen. You can also order a one to three day juice cleanse with all the information you need provided by the knowledgeable DOWNTOWN COEUR D’ ALENE: 312 N. 4th Street | 208.665.9098 POST FALLS: (drive thru) 900 HWY 41 | 208.773.6444 HAYDEN: (drive thru) 8110 N. Government Way | 208.772.8201 Hours // Monday through Friday 7am- 7pm Saturday + Sunday- 8 am to 3pm --------------Order juice cleanses and bulk orders here: www.niwellnessbar.com --------------Download the app for easy ordering!

20 march • april 2021

and helpful juice cleanse manager.

Their company motto is “No matter the weather, bring your own sunshine.” Now heading into their seventh year of business, The Wellness Bar continues to bring the sunshine to our local community. Whether you’re sitting down to share the Big Kahuna acai bowl or grabbing the town favorite Bomb.com bowl on your way to the office... their crews will greet you with a smile and your daily dose of sunshine!

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health

Bioidentical Hormones Therapy: Comprehensive Treatment to Optimizing Hormone Imbalance Written by Dr. Jacque Alexander FNP-C

“I’m fatigued, gaining weight and unable to lose it regardless of diet and exercise. I could care less about intimacy. I am losing more hair, my body aches and I have no motivation to do anything, let alone exercise.”

Desperate for help, you seek medical treatment.

Your provider explains lab work, physical exam and diagnostics are “normal” or, maybe, you get diagnosed with high blood sugar, obesity, depression, hypertension or high cholesterol. You initiated medications to mitigate the symptoms of depression, medications to decrease blood sugar, lower blood pressure, lower cholesterol, and instructed to increase physical exercise, improve diet and decrease stress. Your start medications, modify 22 march • april 2021

lifestyle, and may feel slightly better for a time but not completely and /or it is short lived. Does any of this resonate with you? If so, you may be experiencing symptoms of hormone imbalance. Depending on the root cause of symptoms manifested, conventional treatment options may only mask symptoms of disease(s) caused by hormone imbalance.

What are hormones? Why are they important?

Hormones [i.e. testosterone, thyroid, estradiol, progesterone] are chemical messengers, made by endocrine glands, with the main purpose of to control actions to cells and organs in a “lock and key” fashion.

The most efficacious method of hormone balancing is bioidentical hormone therapy [BHT]. Optimizing hormones with BHT, prevents and treats many preventable illnesses, such as : heart disease, certain cancers, osteoporosis, depression, neurodegenerative diseases, metabolic disease, insulin resistance [and much more] by mending the root cause of disease and allowing our bodies to do what they were designed to do before our systems became weakened.

BHT, in the modality of subcutaneous hormone implants [aka., pellets] is the most effective hormone delivery method. BHT pellets are pure, human identical, hormones synthesized to be the identical molecular structure of testosterone and estradiol molecules that our bodies have been producing all of our lives.

Because these molecules must come from somewhere , the extraction process utilizes plants. Carbon, oxygen, and hydrogen derived from yams are used to create testosterone and estradiol. Once they are synthesized to hormone form,they no longer have characteristics of the plant it was derived from., rather it is an exact replica of the hormones our bodies make. Our bodies then know

exactly what to do with the hormone it’s been producing for a lifetime, without adverse reactions or side effects.

Pellet implants deliver hormones in conjunction with our cardiac output; thereby delivering a steady stream of hormones in one’s blood. Decreasing the “roller coaster” side effect that synthetic and non implanted hormone treatments offer.

In summery, BHT pellet delivery method, mimics our own inate sex horomones, optimizzing our hormone levels and decreasing disease burden associated with horomone imbalance by: increasing bone density, decreasing conditons causing heart disease, improving muscle mass, and promoting weight loss. Alleviation of fatigue, mood lability, poor metabolism, pain and improvement in libido, muscle recovery and overall sense of well being can be noticed approximately 10 to 14 days post treatment with symptom relief lasting 4 to 6 months. BHT not only alleviates the outward symptoms of disease manifestation, it silently corrects the underlying imbalance contributing to disease states.

In turn, enhancing the health of the individual and one’s quality of life. w

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fitness

CDA POWER YOGA This Yoga is for Everyone

Written by Michelle Cooper | Photos by Rachel Shamberg

My name is Michelle Cooper and I am the proud owner and one of the teachers at CDA Power Yoga, a yoga studio, activewear and wellness shop, and most importantly, a growing and amazing community of some of the best people here in Coeur d’Alene. My passion lies in serving and empowering others through yoga, building an uplifting and inspiring community, helping people to grow both physically and mentally, and creating a culture of possibility, mindfulness, gratitude, and service.

I opened the studio in 2018 to provide a space for health, wellness, healing, growth, and connection.

My team and I are dedicated to the wellbeing and safety of everyone who walks through our doors, along with providing a fun, encouraging, and clean atmosphere.

With decades of combined experience and countless certifications, qualifications, and training, the teachers of CDA Power Yoga provide tools and practices for clients to 24 march • april 2021

gain strength and flexibility, endurance, increase energy and vitality, improve balance, protect against and recover from injuries, and improve athletic performance. Yoga encourages more presence and intention, while pursuing a higher sense of self. We specialize in FUN and energetic heated Power Vinyasa Yoga, Yin Yoga, Mellow Flows, Workshops and Inversion playdates, private sessions, and special events. During the summer months, we also offer Paddle Board Yoga and Yoga Cruises through the Coeur d’Alene Resort.

My husband, Kyle, and I both served in the military and as law enforcement in Oregon, before finding our home in North Idaho. We know, through experience, the positive impact yoga can have and we believe, wholeheartedly, that the work people do on their mat can cultivate a life of strength, possibility, and purpose. For this reason, and because we are forever grateful for those that choose

sacrifice and service, we offer special rates for military, veterans, first responders, and their spouses. We work to provide for all those who live with the prolonged stresses and daily struggles associated with trauma and crisis.

We also believe that THIS YOGA IS FOR EVERYONE. Regardless of age, fitness level, physical limitations, fears, goals, current mobility, or busy schedule, CDA Power Yoga is the place to start or deepen your practice.

JOIN US IN

WELCOMING

M.D.

Dr. Khorsand is an American Board Certified Dermatologist, receiving her medical degree from the University of Washington.

While she loves treating patients of all ages, Dr. Khorsand is excited to share her expertise and passion for pediatric dermatology.

(208) 665-7546 niderm.com

“Yoga does not change the way we see things, it transforms the person who sees.”

-B.K.S. Iyengar

Yoga studios have a reputation of being intimidating, strict, smelly, and sometimes….well, weird. Believe me, you do not have to wear the perfect clothes, do handstands on Instagram, or love essential oils to fit in here. CDA Power Yoga was purposely created to be different. I opened this studio knowing that COMMUNITY and culture is most important. Every single person has a place and is valued here. We celebrate and challenge each other, lift each other up, hold each other accountable, we laugh and we sweat and we fall out, rise up, and grow together. We encourage the messy and the real, always starting class with “Modify and take on the practice as its right for you. Go at your own pace. Take what you need.

Bring your best. And commit to progress, not perfection.”

So, whether you’re a beginner or have an established and strong practice, you are welcome and you belong here.

Myself and all the teachers at CDA Power Yoga are committed to leading the people of North Idaho to move their bodies, change their minds, and transform their lives.

--------------------------------------------------------------------------Check out our full schedule of classes at www.cdapoweryoga.com & follow us @cdapoweryoga

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

WWW.MOMENTUMSP ORTSA NDP LA Y.C OM BIRTHDAY PARTIES | STEAM CLASSES | DAY CAMPS | PLAYTIME northidahowellness.com 25

beauty

the only

SAFE TAN Written by Brandi Mercado

Owner of Spray Tans by Brandi

As early spring arrives in the Northwest,

you may start daydreaming about those missed summer months and our golden tans.

Some of you may even be preparing for an upcoming spring break vacation. You may think the only way to glow before you go, is to head to the tanning beds but do you know the real risks you take when you use them?

Tanning beds give you that tan, yes, but they also increase the risk of skin cancer. Not to mention the premature aging and damage it’s doing to your skin each visit. One of the biggest myths vacation goers hear is that they need a “base tan” before their vacation to help them not burn. It’s simply not as effective as you think. Scientists have proven that a “base tan” really only gives a person the equivalent of SPF 2. That is so much time and money wasted, along with the added health risks of using a tanning bed. There are so many safe alternatives to getting a tan without damaging your skin including spray tanning, and at home tanning mousse and lotions.

I want to dive into the growing world of spray tanning, what it’s all about and why it’s a healthier option for you and your skin.

Spray tanning is the process of having an FDA approved tanning solution sprayed onto your skin by a spray tan technician or automated booth. The active ingredient dihydroxyacetone (DHA) is a three carbon sugar and when applied to your skin causes a reaction with the keratin proteins on the skin surface, causing a darkening (tan) effect.

26 march • april 2021

There are many benefits of a spray tan including: A quick appointment!

Each tan just takes about 15 to 20 minutes.

• Can help camouflage scarring, stretch marks, varicose veins, cellulite and other skin imperfections.

• No health risks!

And no premature aging of your skin!

• You control the tone of the tan.

• Many solutions are paraben, nut and gluten free and eco friendly.

• Gives you confidence!

•

Not sure what to expect during a session? Let’s break it down. Your spray tan appointment consists of a consultation where you and the technician will talk about your skin type, any known skin conditions, what your desired outcome is and if the tan is for a special occasion. For the tan, you will undress to your comfort level. The tech will apply a barrier cream to your palms, feet and nails to block the tan from absorbing in those areas. As the tan is being applied, the tech will move your body in different positions to get optimal coverage and an even tan. To end the session, you are dried with warm air and a finishing powder is applied to your whole body. After you dress, the technician will inform you about specific after care instructions. The tan will develop gradually over 12 to 24 hours and last about 7 to 10 days.

So, when thinking about that summer glow or planning your next vacation, ditch the risky tanning beds and book yourself the one quick appointment for a safe and quick tanning experience. Your skin will love you for it. w

ALLOW YOUR BODY AND MIND TO CONNECT. www.balancedpilatescenter.com

Downtown's only fully equipped, private Pilates studio.

118 N 7TH ST COEUR D'ALENE, ID 83814 (208) 819-2401

northidahowellness.com 27

balance

Massage 101

Written by Christie May, LMT

Massage therapy has been around for over 5,000 years as a traditional holistic system of healing methods. Over the years, different types of massage have become popular for different reasons such as relaxation, physical therapy, still muscles and everything in between. So, how do you know what type of massage your body needs? Let’s talk about the most popular types of massage.

Swedish massage, or classic massage is the most common type of massage and most requested. The main goal in Sewdish massage is to relax the muscles and increase blood circulation while oxygenating the muscles. Although pressure during Swedish massage can be adjusted to your comfort levels, typically this massage uses a lighter touch. This is a great way to start out if you are new to massage.

The next most common type of massage is Deep Tissue.

As its name implies this touch is a lot deeper and reaches those deeper layers of muscles. The deeper pressure is beneficial for chronic muscle tension and breaking up adhesions, also known as “knots”. Don’t be surprised if your therapist starts using their knuckles and elbows during these sessions! Deep tissue will be a bit more painful than other massages, so be sure to speak up if it 28 march • april 2021

becomes too much. This will do more harm than good and probably leave you bruised the next day.

Hot Stone is another great massage type. During hot stone massage, the therapist will use heated basalt stones to warm up and melt the muscle underneath providing a relaxing session leaving you warmed up, and feeling amazing! I highly recommend hot stone massage during the winter months.

Now let’s talk about something our soon to be mamas will love! Prenatal massage. Massage therapy while pregnant is one of the most beneficial things a soon to be momma can do for her body and baby. Massage can relieve backaches, hip pain and headaches. It can even help temporarily relieve feelings of depression and anxiety which is common during hard pregnancy months.

Some therapists will have you on your side during your massage and make sure you have plenty of pillows and bolsters to keep you comfortable. Other therapists have special tables with cut outs so you’re able to lay face down even with a belly!

So now that you know the most common types of massage, you’re wondering “How do I find the right therapist for me?” The more specific you are about your

aches,pains, wants and needs upfront the more likely you are to find your perfect therapist sooner.

Ask what type of massage this therapist specializes in. There is nothing worse than needing some deep tissue work on your shoulder and ending up with a light touch full body massage. Be upfront about your needs and remember that you are basically interviewing the massage therapist.

Ask what they charge for their work. This is important for you to know so you can make sure it fits in your budget.

Most therapists typically want to see you on a regular basis for better results. Some therapists give discounts if you buy a certain number of sessions up front.

Ask if they have reviews from previous clients. Most therapists have a social media page or website that will provide reviews.

Ask what kind of experience they have and if they are licensed. Some states do not require a license to work as a massage therapist, so it is always best to check redientials before someone does body work on you. Ask what other modalities they specialize in that would benefit you or that you would like to try out.

Now that you have your perfect therapist, let’s get ready for your massage! I always suggest that my clients wear comfy clothes if possible since there is nothing worse

than trying to pull jeans on with lotion all over your legs!

Always use the restroom beforehand. This is so important since it’s nearly impossible to relax when you have to go to the bathroom! If you have long hair, pull your hair up and off your neck so it is out of the way. Double check that your phone is off and on silent. This one is for my ladies, do not ever apologize for not shaving your legs! We massage everyone, hair and all, with absolutely no judgement. This is a safe space, don’t ever let body shame or anxiety get in the way of doing your body good. Last but not least, RELAX. Remember to breathe, turn off your thoughts and enjoy your massage! w

northidahowellness.com 29

nutrition

plate

understanding the

diabetic

Written by Mikyah Owens, RD | Owner of Honest Nutrition

According to the CDC 2020 Prevalence Report

on Diabetes, 1 in 10 Americans have been diagnosed with diabetes. Of those 34 million Americans, an estimated 90-95% of them have Type 2 diabetes. Though there are some genetic predispositions that increase one’s risk of developing Type 2 diabetes, the disease is both preventable and treatable through proper lifestyle habits and dietary modifications. At times, these interventions may need to be paired with medication for proper management.

What Causes Type 2 Diabetes?

Type 2 diabetes occurs when your cells become unresponsive to a regulating hormone known as insulin.

Insulin is the bridge that allows sugar to move out of the blood and into cells to be utilized as energy. In Type

30 march • april 2021

2 diabetes, this “insulin bridge” is broken and sugar is unable to efficiently enter cells, thereby getting trapped in the blood. Though the pancreas creates more insulin, blood sugar continues to rise, resulting in Type 2 Diabetes.

If high blood sugar is not properly managed it can cause damage to major organs such as the eyes, heart, kidneys, and nervous system.

What are the effects of food on blood sugar?

There are three macronutrients found in food. They are carbohydrate, protein and fat. Carbohydrates have the greatest effect on blood sugar, raising its level as they’re broken down during digestion. Protein and fat have a minimal effect on blood sugar during the digestion process.

This is why carb counting is a cornerstone in managing Type 2 Diabetes. In order to keep blood sugar in a healthy range, it is necessary to consume a well balanced diet.

It is important to note that though carbohydrates cause an increase in blood sugar, they are by no means off limits for people with diabetes. In fact, the body needs carbohydrates to function properly. Rather than being completely eliminated from the diet, they should simply be consumed in moderation and paired with a protein or a fat when consumed.

What is the best way to eat if I have Type 2 Diabetes?

There has yet to be a standardized recommendation for the ideal distribution of macronutrients to manage Type 2 Diabetes. There is no one size fits all because everyone has a unique genetic makeup, food preferences, food resources and schedules.

However, one great, visually attainable, way of constructing meals to control Type 2 diabetes is called the diabetic plate. Unlike other crash diets, it includes the five major food groups but it is adjusted to help people count carbs easier than traditional exchange lists. It also serves as a guide for portion control in the fact that it is based on a 9-inch plate model.

When setting up meals using this method, it’s important to make ½ of your plate non-starchy vegetables. Think spinach, mushrooms, tomatoes, carrots, red cabbage, bell peppers or lettuce. No, this doesn’t always have to look like a gourmet salad. It can be sauteed veggies, fajita styled, baked, etc. You’ll want to include at least 2 cups.

The next ¼ of your plate needs to be some kind of protein. It can be plant-based or animal-based. Acceptable foods include nuts, seeds, poultry, lean cuts of red meat, tofu, tempeh or turkey. A good portion size is 1-3 oz depending on which type of protein you select.

The remaining ¼ of your plate can be a starchy food option. This includes grains, beans, peas, pasta, or corn.

Fruit can also go in this category. ½ cup is a good serving size to start with starchy foods. A side of dairy is also allowed, whether you choose milk, cottage cheese or yogurt is your choice.

Remember, the listed values are just a guideline and may not universally apply. Everyone needs unique food portions so it is highly encouraged to speak with a dietitian or health professional to get the right recommendation for your specific needs. w

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northidahowellness.com 31

wellness in business

Nature’s finest herbal remedies, created for the health of both two- and four-legged creatures, are available at the Critter Apothecary, located inside Only Local Farmers Market in Cocolalla, Idaho. The business is owned and managed by Darla and Thomas Fletcher, who also own Only Local, north Idaho’s only year-round farmers’ market store.

The Critter Apothecary offers a variety of natural products, herbal remedies, and tinctures produced by local purveyors and features a complete line of certified organic products from Dr. Paul’s Lab. The Critter Apothecary is an exclusive regional dealer for Dr. Paul’s Lab products.

32 march • april 2021

CRIT T ER A P OTH ECA RY

“We are excited to bring Dr. Paul’s certified organic and natural remedies to north Idaho,” said Darla. In these uncertain times, the prevention of illness and disease starts with education about building immunity. Don’t wait for problems to occur and then seek a solution – be proactive. Give yourself and your animals every chance to be healthy and stay healthy.”

The Critter Apothecary was born from the tragic loss of one of Darla and Thomas’ cows last winter. Darla recalls the event: “One of our cows came down with pneumonia, and even with the vet coming to the farm on a daily basis, we ended up losing her and the unborn calf. I was devastated that we couldn’t save her. Out of desperation, I called my friend, a local organic dairy farmer, for advice.

That’s when I learned about Dr. Paul’s products and the importance of building immunity before sickness sets in.

We still value traditional veterinarian care, but we now supplement all our animals with Dr. Paul’s products.”

Dr. Paul’s Lab was created in 1999, by veterinarian, Dr. Paul Dettloff in Mazomanie, Wisconsin. As a vet, Dr. Paul saw many of his clients move to organic production and the need for holistic remedies increased. More than 20 years later, his products are trusted and used by organic farmers and ranchers across the United States and New Zealand. Dettloff has also authored serveral books including his latest, Raising Animals Organically, which is available at the Critter Apothecary.

All products in Dr. Paul’s line are formulated and produced by veterinarians and are certified organic or wild harvested, contain no GMO’s, and comply with

the National Organic Program standards. The products are nutraceuticals or nutritional supplements that may provide organic molecules for supporting wellness.

The Fletcher’s are filling a niche by providing highquality, certified organic, holistic products to the region’s organic producers of cattle, swine, sheep, goats and poultry. They also carry remedies for horses, household pets, and humans.

“Organic herbal products are a healthy alternative that, along with education, contribute to a healthier and happier population,” affirms Darla. “Wellness begins with a healthy immune system. We want to keep people healthy by teaching them to support their immune system.”

The apothecary also carries tinctures and remedies for digestive issues, salves for wound care, and natural insect repellents.

“Nothing feels better than helping another person or animal. That’s why I became a nurse,” said Darla. “I knew from the time I was a small child that I wanted to help people, and that became my life’s journey. The Critter Apothecary is another way that I can continue to help people and promote health and wellness.”

While the products are certified organic, they have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. w --------------------------------------------------------------------------The Critter Apothecary is open Sunday through Friday from Noon to 6 pm and Saturday from 10am to 6pm, and is located in the Only Local Farmers’ Market, on Highway 95, just north of Cocolalla Lake. northidahowellness.com 33

ask the expert

Zoom, Zoom!

kickstart your daily exercise routine now!

Written by Marc Stewart of Heritage Health

Working from home and Zoom meetings became part of the new routine for many Americans during the global coronavirus pandemic.

Combine that with social distancing and avoiding large gatherings of people and it means COVID-19 may be the least of our worries.

“I think a big concern is people being less active and gaining weight,” says Dr. Anthony Rehil-Crest, Vice President of Medical Services at Heritage Health. “Many of us are working from home or not working at all and for many people their job is their primary source of activity.

It’s important to make yourself aware of changes in your activity.”

Weight gain can creep up on people who are not paying attention – especially if you’re wearing sweatpants all day and moving from the home office to the couch to the kitchen and back to the home office.

34 march • april 2021

While no formal studies have been released, it’s a good chance the last 12 months has resulted in weight gain and diminished activity. Health care providers expect to see spikes in diabetes, heart disease and depression in 2021.

What can people do?

Rehil-Crest believes using a fitness tracker to monitor their activity throughout the day is a good way to keep daily exercise top of mind. Most of these trackers cost less than $200 and can connect with smartphones.

The key is to start moving. Start slow and then increase duration and intensity.

“For my patients that are new to exercise, I often recommend taking a brisk walk outside to start with,” he says. “Begin with short distances, maybe 10-15 minutes, and then slowly increase your duration and distance. Many people find that they are able to exercise longer during the

winter months because they don’t have the heat or humidity to deal with. Exercising outside is also a great way to get some vitamin D (sunlight) which is important for our bone health.”

Why is daily exercise so important?

“There are lots of benefits to exercise,” says Rehil-Crest. “First, it is a natural mood lifter.

Regular exercise can help improve stress, anxiety and depression. Second, it keeps your body in good working order. The more inactive we are, the more strength and stamina we lose.

Our muscles and bones need regular activity to remain strong and healthy. This keeps the doctor away. Regular exercise can lower your blood pressure, lower blood sugar, increase the levels of good cholesterol, prevent bone loss (osteoporosis) and improve circulation”

Talent to heal.

Heart to care.

We believe that healthcare should be accessible and affordable for everyone.

“The key is to start moving. start slow and then increase duration and intensity.”

Do I need to run marathons or do sprints?

“You don’t have to exercise intensely to see the benefits from exercise,” says Rehil-Crest.

“Studies show that 150 mins of exercise per week can lower your risk of heart disease, stroke and diabetes. 150 mins may seem like a lot, but remember this can be divided up into short intervals of exercise. A brisk walk for 2030 mins per day would add up to 150 mins of exercise per week.”

Any other thoughts on staying active?

“If you’re new to exercise, start small and then slowly increase the intensity and duration,” he says. “Find something to do that you enjoy, and you will likely stick with it. Consider exercising with someone else, your spouse, child or friend. When you make plans to exercise with someone else then you can hold each other accountable and be less likely to skip exercising for that day.” w

We are a network of non-profit, North Idaho clinics that provide medical, dental, and behavioral health services to over 30,000 patients.

208.620.5250 Follow Us!

myHeritageHealth.org northidahowellness.com 35

“Helping preserve affordable golf for all”

publisher’s picks It’s no secret that I love golf.

Our mission as an independently financed non-profit corporation is to support the Coeur d’Alene Public Golf Club by: Supporting golf development programs benefiting youth • Helping keep public golf affordable •

We encourage participation in two public events at the Public Golf Club: • Labor Day mixed couples golf tournament and dinner • Raffle for an unlimited season pass for 2022

Visit our website for more info!

DONATE TODAY www.cdapublicgolffriends.com

It truly is one of my favorite things to do!

I love playing weekly with friends, golf dates with my husband and now that my boys are bigger, it is something we can do together as a family. There is certainly no shortage of great places to golf here in North Idaho. No matter your skill level, there is truly a place to play for everyone. Below I am sharing my favorite things to bring with me every time I tee off.

I can’t wait to see you on the course this summer!

SUNSCREEN

----------------------Did you know you’re supposed to reapply sunscreen every two hours while spending time in the great outdoors? That’s why I always carry a Suntegrity Mineral Sport Sunscreen stick in my golf bag. It’s a clean swap for the normal chemical filled sunscreens and easy to apply. Best of all, I can buy it locally at Holaday & Co on Sherman Ave. Sunscreen sticks not your thing?

Holaday has plenty of great clean and organic sunscreen options!

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

Holaday & Co

LAS BRASAS MEXICAN GRILL

1109 E Sherman Ave | Coeur d’Alene (208) 966-4371 // @holadayandco

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208.819.2577 www.lasbrasasmexicangrill.com

FOLLOW US! Facebook: Las Brasas Food Truck • Instagram: @lasbrasas_

36 march • april 2021

----------------------Other sports have uniforms. Golf has a look.

As much as I love the game, I love the outfits just as much! My favorite place to pick up top golf brands like Titleist and Callaway is the Resort Golf Course Pro Shop.

They have everything you need for your round, golf balls, gloves, shoes, bags and clothing for rain or shine.

It’s true that your clubs can make or break your game so I love that I can set up an appointment for a custom club fitting session and get the clubs that are right for me and my skill level.

---------

CDA Resort Pro Shop

900 S Floating Green Dr | Coeur d’Alene (208) 667-4653 // @cdaresortgolf

WATER

----------------------It gets hot here in North Idaho and while I love to have beer (or two) on the course, I know how important it is to stay hydrated! My favorite reusable tumbler is from Custom Den. I love that I could pick the color and have it monogrammed. I’ll be ordering one for each of my boys this summer!

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SNACKS

lashes | facials | hydrafacials | brows | waxing | nails | hair

----------------------We all know playing 18 holes can take a while and the snack cart sometimes doesn’t have the healthiest options.

And with little room in the golf bag, snacks that are easy to store and pack are a necessity. Before a round, I stop

by Pilgrim’s Market and grab their delicious pre made trail mix bags and a few apples to keep me filled up!

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

Pilgrim’s Market

1316 N 4th Street | Coeur d’Alene (208) 676-9730 // @pilgrimsmarket

LESSONS

----------------------I am lucky enough to live in walking distance of Coeur d’Alene Public Golf Course and I love starting out the season with a lesson or two from head golf professional, Jim Colliflower. It really helps get my mind back in the swing of things. No pun intended. The course also has great kids camps and private lessons so my boys can learn too!

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

CDA Public Golf Course

2321 Fairway Dr | Coeur d’Alene (208) 765-0218 // @cda_golfclub

TM

northidahowellness.com 37

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

SimpleTricks to Sneak More Veggies & Greens into Meals

Struggling with getting veggies and greens in for yourself, your family or your kiddos? Here are a few simple tricks I like to use in my kitchen when preparing just about any dinner. Sometimes it’s just about maximizing how many veggies we consume in our day and other times it’s honestly about sneaking in greens that my kiddos refuse to eat in their “normal” state. I hope these simple ideas inspire you to maximize the veggie and greens intake in your household.

38 march • april 2021

1. MIREPOIX TRICK Start your sauces, soups, casseroles or any ground meat dish with a mirepoix! That is a mix of chopped onion, celery and carrots. You can pre chop, portion and freeze your own mix to save time and money when cooking dinner. Or you can do what I like to do and stock your freezer with prepackaged frozen bags from the grocery store! I always stock up on those when they are on sale.

It’s the quickest and easiest way to start just about any dinner prep with veggies! I start all my soups, spaghetti sauce and even our taco meat with sauteing a bag of mirepoix in some avocado oil over medium high heat for 3-5 minutes. So easy, yummy and a great way to sneak more veggies in!

2. SNEAKY GREENS I like to add finely chopped spinach, microgreens, sprouts or kale to just about any savory dish! If you have a picky eater that can spot a “green thing” like a skilled detective, start with chopping it as tiny as you can. Once they start getting comfortable with tiny pieces, you can slowly start leaving them a little larger slowly over time. Soon, you won’t hear complaining about the “green things” and before you know it, you can leave them full size!

3. UPGRADE MAC & CHEESE Pressed for time and grabbing for a box of mac and cheese to feed the kids for dinner before a practice or lesson or just for yourself? Feel better about the nutrient profile by upgrading it! I like to throw some frozen broccoli into the boiling pasta about halfway through the cooking process.

After the pasta and broccoli is cooked, drain the water, then use kitchen scissors to cut the broccoli into bite size pieces and continue with the normal preparation. I also like to use bone broth or stock instead of milk and always good quality butter like Kerrygold to maximize those important nutrients your body needs and craves!

I’d LOVE to see the ways you try these tips as well as your own way you like to add (or hide) extra veggies and greens into meals for yourself or your family! Come find me on Instagram @kara_thewholemomma and send me or tag me in your creations! w

northidahowellness.com 39

golfers

why do

’

Written by Gina Lovenitti, Lead Flexologist and Melissa Fee, General Manager of Stretch Lab

need to stretch?

Here are 3 stretches that all golfers could benefit from to help increase their flexibility/mobility and improve body mechanics through the golf swing.

1. Chest Stretch The pectoralis muscle group is important to maintain form throughout your swing. When stretching yourself, the “bent arm wall stretch” is great. Position yourself up against the 90 degree angle of the door or a wall, place your forearm parallel to this and lean forward to open up the chest.

2. Latissimus Dorsi Muscle (Middle back) The latissimus dorsi attaches at the lower back and also up into the shoulder. As the broadest muscle in the back and one of the widest muscles in the body, this muscle aids in thoracic rotation and works together with muscles in the chest and shoulder to allow the upper extremities to move.

It is crucial in both the back-swing and follow through phases of the golf swing. Increasing flexibility in this muscle will allow for greater rotation during swinging, which can increase power and torque during your swing. “Child’s pose” is a great way to open up the lats along the side of your torso.

3. Obliques and Quadratus Lumborum (Sides and Low Back)

Golf is a unique sport that requires body mobility, strength & power. Every swing puts strain on the body. Releasing body tightness creates length in muscle and your swing at the same. So where do we start? More flexibility and range of motion allows for greater controlled movement. This translates to more power and consistency in your golf swing.

If you are an avid golfer, there is one inevitable thing that will occur after you finish a round of 18 ... lower back tightness.

The QL is the deepest abdominal muscle, running along each side of the spine and aiding in extension of the lumbar vertebrae. They also aid in rotation and when contracted individually, aid in lateral flexion.To stretch the QL, sit in a figure 4 on the ground with the leg of the side you want to target bent up, grab the knee of your bent leg with your opposite arm and reach up and over towards your toes of your extended leg. You should feel the stretch in your low back and on your side, targeting both your QL and your obliques.

A consistent stretching program increases muscle flexibility and recovery. If you take the time to practice your swing, take the time to stretch and give your body what it needs to out drive your playing partners! w

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