wellness
n or t h idah o
fitness
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health
MAR.APR
2022
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beauty
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nutrition
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balance
M E E T K AT H Y OF B A LA N C ED P IL AT ES IN C OEUR D’A L ENE health + fitness at any age • understanding cholesterol • pickleball 101 • kids health
contents
table of
mar | 2022 | apr
page 8 // HEALTH + WELLNESS AT ANY AGE page 14 // MEET KATHY EVANS owner of balanced pilates in coeur d’alene page 22 // HELPING YOUR CHILDREN THRIVE following these 5 essentials page 34 // UNDERSTANDING OSTEOPOROSIS
8
KARA’S CORNER
14
38
healthy living and whole food momma shares healthy ideas + recipes each issue!
in every issue
Health.......................................................................22 Fitness.......................................................................24 Beauty........................................................................26 Balance......................................................................28 Nutrition...................................................................30 Wellness in Business......................................................32
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Ask the Expert...............................................................34 Local Eats.......................................................................36
wellness
north idaho
fitness
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health
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beauty
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nutrition
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balance
fresh. local. organic. PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com MARKETING + EDITORIAL DIRECTOR Jennifer Miller jennifer@niwellnessbar.com LEAD WRITER S. Michal Bennett
Spring brings new growth. Organic & heirloom seeds. Local & organic starters. Organic, delicious produce.
IN-HOUSE PHOTOGRAPHER + DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. --------CONTRIBUTORS Jennifer Miller • Kara Hicks Chef Nick Ryan • Marc Stewart Amy Hobson • Megan Reed, FNP-BC, MSN Tiffany Nelson, RDH • Dr. Henry Kornegay --------SOCIAL northidahowellnessmagazine northidahowellnessmagazine www.northidahowellness.com
1316 N. 4TH ST. COEUR D’ALENE, ID
208.676.9730 pilgrimsmarket.com
4 mar • apr 2022
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 Two years ago, we brought this magazine back to stands after a 5 year hiatus. It hit newsstands days before lockdowns and temporary closures. There was a time when we didn’t know if we would continue on. But 2 years later, we’re still here. We are proud of ourselves and so many other local businesses’ determination and perseverance. It only seemed right to include another local business owner as our cover story this issue. Kathy has been with us as an advertiser and contributor since the very beginning. She is the true definition of chasing your dreams and example of wellness at every age. We hope her story and those of other locals will inspire you as they have us and remind you that it’s never too late to start a new chapter.
cheers to your health and happiness! Monica + Jennifer
on the cover
Pictured on our front cover is the beautiful Kathy Evans, owner of Balanced Pilates Center www.balancedpilatescenter.com
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Cover Photography by Brady Campbell www.bradycampbellphotography.com northidahowellness.com 5
go on AN
ADVENTURE TOYOTA TACOMA
SUBARU CROSSTREK
VISIT PARKER TOYOTA AND PARKER SUBARU FOR ALL YOUR PACIFIC NORTHWEST TRAILBLAZING NEEDS! www.PARKERTOYOTA.com
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Traditional Finnish sauna, in downtown Coeur d'Alene. Book your sauna, contrast therapy and red light therapy sessions today! Visit us at: 404 E Sherman Ave, Coeur d'Alene, ID 83814 Book at: heatpraxia.com Follow us: @heatpraxia
Health + Wellness
at any age and stage of life
Health and wellness are intensely personal aspects of life. It can be stressful to change your diet or establish a sustainable fitness routine, or even take the time to understand your depression. But when we challenge ourselves, desire to grow, and take responsibility for our bodies and our lives every single day, we discover we are much more capable than we imagined. Regardless of where I am today mentally, physically, emotionally, and spiritually, I know that tomorrow or next week or even next year could be totally different. I’m on a journey from birth to death, and I have the power and responsibility to live my best life along the way. Here are a few people in our community who shared their health and wellness journeys with us. We hope you find as much joy, inspiration, and promise in their words as we did. – S. Michal Bennett, Writer, Small Business Owner, Wife, Human (40s)
Madelyn Halligan Wife, Mother, Yoga Instructor BJJ Practitioner (20s)
Tell us a little about your health journey. As a kid, I was always kind of heavier, and I had an unhealthy relationship with my body and food. I was active but would tend to punish myself in the gym trying to reach unattainable goals. My senior year of high school, I became pregnant with my daughter, which caused even more body dysmorphia. My daughter was born the day after graduation, and after struggling with post-partum depression and a failed marriage with her dad, I was desperate to get healthy. So I got into the gym, ate better, and was able to get to a healthy weight. But, I continued to struggle with my mental and emotional health. At 24, I met my husband, Tyler, who has played a major role in my journey to self-love and to healing some of the damage I caused myself over the years. My health journey shifted from focusing on my appearance to focusing on having a healthy mind, body, and soul. What is a healthy lifestyle for you? Health is not one size fits all. What’s healthy for one person might trigger something in another person. Be gentle with yourself and find an active thing that you actually enjoy doing. I want a clear mind to create positivity, joy, and love in my life, with everything that I do, so, all my health habits have to work in that direction. How is wellness integrated into your everyday? My husband and I try to focus on getting just a little better every day, from eating healthy foods to challenging our bodies, strengthening our minds, setting good examples for our kids – my son Axl is four, and my daughter Emma is now 10. I’m also, 8 months pregnant, so our focus on health has increased substantially! We train Jiu Jitsu about 5-6 nights a week at Trevor Prangley’s A.K.A., and we spend time together doing things that make us happy. What would you tell your teenage self about being healthy? Where I’m at now in my life is worth every misfortune, every trial, every error, every lesson I had to learn to get to where I am. But, if I had to tell her something, it would be that we eventually figure it out. Happiness and health go hand-in-hand, so strive to be happy first. What advice do you have for others in their thirties striving to be healthy? Heal from the inside out. Figure out where you’re struggling with your mental and emotional health and start there. Also, be kind to yourself. Kindness is the most important thing. northidahowellness.com 9
Tabitha Kraack
Executive Director of the North Idaho Centennial Trail Foundation (30s) Tell us a little about your health journey. I was an athlete all through grade school and high school and played basketball in college. I went through some mental health stuff associated with college basketball, quit, and gained a bunch of weight. Then, I got into running and began doing half marathons. I found out that you can do really well if you train well and have the right nutrition, and I realized I was really good at it. So, I started doing full marathons and ultramarathons. When I qualified for the Boston Marathon and realized I was going to get to run this race that elite people get to run, I thought, ok, I can push my body to do anything! What is a healthy lifestyle for you? Everyone thinks fitness when they think healthy lifestyle, but it’s more than running a marathon or going to the gym. It’s really having a full mental, physical, emotional, and spiritual health lifestyle. How is wellness integrated into your everyday? My mental health really struggles if I don’t work out. I feel off, like I didn’t brush my teeth or didn’t get a good night’s sleep. I attend classes at Peak and run. I do body pump and yoga and try to keep my week well-rounded. What would you tell your teenage self about being healthy? That person was very self-conscious and not confident with the way that they looked. I was so self-conscious of having muscular legs and being more fit. Now women can have curves or big butts or little waists or can be just muscular toned, and it’s beautiful in every way. I wish I could tell myself, “Don’t worry. Many people want to be more muscular, want to be strong!” What advice do you have for others in their thirties striving to be healthy? Get therapy! Also, do something that you love. If you don’t love the exercise you’re doing, you’re not going to keep doing it. 10 mar • apr 2022
Tell us a little about your health journey. I grew up on the all-American diet, but when I left my parents’ house, I started experimenting with my diet and seeing how much better I felt. Going plant-based and focusing on whole foods, I just felt amazing, had so much energy, and didn’t have the stomach pain that I had when I was younger. I realized I had to take responsibility for my own health and well-being. My wellness journey also led me to yoga, meditation, travel, connecting with nature, and tapping into creativity. These have all played a role in the journey of opening Lavender Sun, which started as a yoga studio and transitioned into the magic of what it is today. I love what I do, and it’s about living in harmony with nature, tuning into your creativity, and becoming inspired. Always wander and wonder. What is a healthy lifestyle for you? Balance is key. I have certain tools that make me feel like the best version of myself, energized and healthy. Yoga, meditation, nature, and eating a plantbased diet are on the top of my list.
Larissa Meeter Owner of Lavender Sun (30s)
How is wellness integrated into your everyday? Wellness is a huge part of my lifestyle. Consistency creates growth, and I strive to practice my rituals daily. But we all have off days, and rest is also so important. On those days, I will at least take the time to check in with my breath – taking a few intentional deep breaths while working on whatever I have going on that day. What would you tell your teenage self about being healthy? I would say, listen to your body. Not everyone is the same, and everyone has unique needs. Get still. Tune in and listen to your intuition. What advice do you have for others in their thirties striving to be healthy? Patience, persistence and, again, balance. We still need to live full, happy lives. Experiment and find what works best for you. Embrace your uniqueness and have fun with it. It’s ok to indulge here and there! Eat the cake, give yourself rest days, and don’t take life too seriously.
Ryan Sousley
Husband, Father, Owner of Summit Family Chiropractic, DC (40s)
Tell us a little about your health journey. I’ve been a lifelong athlete and growing up, I was interested in healthcare, because my mom was, and is, an ICU nurse. But when I was in high school, I started recognizing the shortcomings of our current medical system when it comes to getting people truly healthy. My mind switched from wanting to be part of the treatment to more part of the solution. I played college football, and my junior year, I picked exercise science as my major. I interned at a chiropractor’s office, where I heard vitalism explained for the first time. It’s the philosophy of the body being able to heal from within as long as you treat it well, have patience, and give it what it needs to thrive. A lightbulb went on, and that’s when I decided to become a chiropractor. Since then, I’ve experienced two significant injuries that have shown me just how impressive the body’s healing can be. First, I herniated a disc in my low back from an old football injury. Then, two years later, I tore a two-centimeter separation in my Achilles tendon playing basketball. I thought for sure this was a surgical situation! But, with both injuries, I decided to not have surgery. I ate super clean, did vibration stability training, took targeted supplements, and was just patient. And my body healed. Within 6 months of tearing it, I was running again, and within 15 months, I completed a full Ironman. The application of chiropractic isn’t really what healed me. It was the philosophy. If you give your body what it needs, remove as much interference to healing as you can, and you’re consistent and patient, your body really can heal from a lot of things that we normally wouldn’t think were possible. What is a healthy lifestyle for you? Whole foods, consistent movement, minimal stress, minimizing toxic load – living congruently with the body’s innate intelligence and how it’s designed. What would you tell your teenage self about being healthy? The body is capable of so much more than we give it credit for, but all of it depends on your mindset. Your mindset determines what you believe. Your beliefs dictate your actions. And then your actions determine your outcome. What advice do you have for others in their thirties striving to be healthy? Your life is now. Do hard things now on your own terms, so that you don’t have to do hard things later on someone else’s terms.
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Joe Hamilton Husband, Father, Owner of Pilgrim’s Market (50s)
Tell us a little about your health journey. My dad had vitamin stores when I was a kid, and that was his focus. But he overlooked the food side of health. When I purchased A Trip to Bountiful in Coeur d’Alene in 1999, I got involved in organic foods and grew to understand the extreme importance of eating healthy, organic foods. Then, as I’ve gotten older, I’ve come to realize that three things, exercise, healthy foods, and supplements, are really the foundations of health. What is a healthy lifestyle for you? Food and nutrition are important for a healthy lifestyle, but I’ve become increasingly aware of the impactful role fitness and exercise play in overall health and vitality. I also think that gratitude is super important. How is wellness integrated into your everyday? My faith in God and my spiritual disciplines are the most rewarding things I do for my health, peace of mind, and positive attitude. As important as organic foods and fitness are to my health, I have to say they are secondary to the value of my faith. How are you preparing for you’re the future of your health? I want to continue to develop awesome people around me who can help reduce stress in my life. Stress is a health killer. Thankfully, I’m feeling very confident in that prospect, because I am surrounded by a lot of awesome people. The final frontier for my personal health is reducing stress and increasing fun! What advice do you have for others in their thirties striving to be healthy? Embrace stressors and be grateful for them. They can be the gateway to growth and change.
12 mar • apr 2022
Diane Parker
Wife, Mother, Co-owner of Parker Automotive Group (50s)
Tell us a little about your health journey. I was raised on a ranch and farm and was always very active. I’ve always been interested in health and tried to live a healthy lifestyle, for the most part. For many years, as an adult, I beat myself up just trying to push myself. Every time I hiked Canfield, I’d try to beat my own time. Then, in March, 2016, I had a heart attack. It dumbfounded everyone who knew me, including myself! Even the paramedics and ER doctors said, “You aren’t our typical heart attack patient!” But it taught me that life is too short, and it’s ok to live and be happy and not feel deprived. You never know what’s going to happen. What is a healthy lifestyle for you? I believe that health is 90% of what you eat and 10% of the exercise that you do. And just keeping moving. If you sit for too long, it’s hard to get up and get going again. How is wellness integrated into your everyday? I struggle with slowing down. I’m used to just going, going, going. In hindsight, me pushing myself has caused me to over train, and as I’ve gotten older, I’ve realized that I need to and it’s ok to slow down. I still hike and do yoga and other things, but I’ve incorporated more pilates and barre classes into my life to help me slow down and stretch out more. What would you tell your teenage self about being healthy? Treat your body like a temple. Try to stay away from processed foods, fad diets, and pills. And then, incorporate yoga, barre, and pilates earlier in life rather than later. It will save your joints and body. What advice do you have for others in their thirties striving to be healthy? Make a mental note of what you’re putting into your body. And then, move every day. It doesn’t have to be intense moving. I love to just go out and walk!
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Meet Kathy Evans OWNER OF BALANCED PILATES
As children, we’re told to dream big and we can
be whatever we want to be. But somewhere down the line, we stop believing that and most of us settle into a job or a life we didn’t expect. We don’t hate it but maybe it wasn’t the big dream we had when we were young. Kathy Evans is here to tell you, you don’t have to be a certain age to start a new business or achieve a new goal. There is no age limit on ambition or a new path. Kathy is the proud owner of Balanced Pilates Center located in downtown Coeur d’Alene. Her passion is pilates and it shines through every session, group or private. You can see her drive and feel her belief after just one conversation with her. Read on to learn more about why pilates is for EVERY body and how it can help you achieve your own goals. TELL US ABOUT YOURSELF AND WHY YOU STARTED BALANCED PILATES CENTER? I am a local girl and have lived in Coeur d’Alene for a lifetime. I began practicing pilates in my mid fifties because of a serious ski injury. I was astounded by how my body responded to the work and the changes it made to 14 mar • apr 2022
Photos by Brady Campbell
a strong but aging body. I went through a career change and wanted to do something I’d never done. I wanted to find something that would keep me moving , strong and socially engaged as I journey into my 60’s, 70’s and 80’s and maybe even beyond. So, I decided to get my Pilates Certification and became an instructor . It was a long process that required a lot of practice, observation and continuing education. I traveled back and forth to Newport Beach, California for two years and attended the Graduate Program at the Body Art Science Institute. In June of 2020, I took the leap and opened Balanced Pilates Center in less than 300 square feet of space. I truly love my work and love helping clients achieve their physical goals. WHAT ARE THE BASIC PRINCIPLES AND TECHNIQUES OF PILATES? There are ten principles in Pilates. Awareness, Breath, Balance, Center, Concentration, Control, Efficiency, Flow,
Harmony and Precision. Pilates is designed for every body at any age. During sessions, we work on the small muscle groups that support the large muscles through targeted specific movements. Additionally, Pilates is an incredibly efficient modality. We work the core in many different planes of motion allowing the entire abdominal muscle complex to get strong and balanced. It works the deepest set of abdominal muscles, The Transverse abdominals. Pilates also has a cardio component to burn those calories! During a session, your entire body will be worked from your feet to the crown of your head. Pilates is the only system that actually works your feet. Strong feet will build symmetry in the body by properly aligning the feet with the ankles, ankles in line with knees, knees in line with the hips. Everyone’s body will benefit from proper alignment by minimizing or eliminating long term imbalances that cause unnecessary wear and tear on the joints and muscles. IS PILATES EFFECTIVE IN INJURY RECOVERY AND SURGERY PREPARATION? YES! In fact, many physical therapists go through Pilates training. The benefits for clients recovering from injuries or pre or post surgery is astounding. The various pieces of equipment used during a session ensure a safe and effective method for lengthening and strengthening the entire body. IS PILATES FOR EVERYONE? YOUNG, OLD, PREGNANT, MEN AND WOMEN? Everyone can benefit from a consistent Pilates practice! Pilates was invented by a man, Joseph Pilates, for men!I have many male clients and several husband and wife teams that come into BPC on a regular basis. Young athletes benefit because a consistent practice will help protect them from injury. Pregnant women benefit because we work the pelvic floor muscles and the entire body without creating intra abdominal pressure. The aging population benefits because of the work done on balance, coordination and strength. WHAT DO YOU OFFER AT BPC THAT SETS YOU APART FROM OTHER STUDIOS? BPC is a Premier studio with an intimate setting offering experienced instructors with a Graduate Certification. Class sizes are small, I allow only 4 clients in Reformer Classes to ensure a safe and effective workout without injuries. Mat classes are limited to 6 per session. WHAT’S NEXT FOR THE BUSINESS AND YOU? The sky’s the limit!! BPC has grown so much in just under two years. I knocked down a wall and enlarged the space last spring. Square footage is still small… under 700 square feet, keeping the atmosphere private and intimate. I will be adding pre and post natal classes in the near future. Keep on the lookout for Pop Up classes, workshops, Pilates in the Park during the summer months. My goal is to get as many people as I possibly can to experience the magic and benefits of Pilates forever!
Meet Victoria My interest in Pilates began in high school. I was a competitive runner and Pilates was recommended to increase my core strength, balance, and flexibility. So, I joined my mother and grandmother’s bi-weekly semiprivate sessions from which I have many fond memories. As an athlete, I have engaged in various forms of exercise and have found through the years that my body responds best to Pilates. Additionally, I have a background in naturopathic medicine and believe the holistic approach that Joseph Pilates brought to this form of exercise compliments and maximizes one’s health and wellbeing. I am a classical and BASI certified instructor and have owned a boutique studio in Campbell, CA. My training and experience working with clients of all ages and abilities allows me to help my clients reach their fitness goals and improve their overall wellbeing. I truly believe and have experienced that Pilates offers something for every “body” and is transformative. northidahowellness.com 15
AdvancedCHOLESTEROL TESTING Written by Megan Reed, FNP-BC, MSN of Active Family Healthcare
16 mar • apr 2022
Many of us have been in the doctor’s office
being told our cholesterol is high and to eat better and exercise more or even worse have to start taking medication for it. It seems as a patient we are all holed into two categories - “good” cholesterol and “bad” cholesterol patients. But what if we could do more advanced testing and determine if it really is genes that are making us have higher cholesterol or how our bodies absorb/produce it and treat the cholesterol levels based on these. Well now we can! First let’s review the traditional cholesterol/lipid panel and its components. Total cholesterol is the measurement of the total amount of cholesterol in your blood (just like it sounds!). LDL (low density lipoprotein) is known as the bad cholesterol as it can contribute to the buildup and narrowing of the arteries. HDL (high density lipoprotein) is considered good cholesterol as it helps transport LDL back to the liver to be broken down. Triglycerides are fats and when combined with LDL can continue to lead to buildup in the arteries. Traditional labs use a standard lipid profile to determine our cholesterol levels and this is based mainly on a calculation; however, certain lipid levels can falsely alter our levels. For example, if your triglycerides are high then we cannot even calculate the LDL levels. Furthermore, newer research has found that there are other components in blood work that can be evaluated and measured to identify an increased risk of heart attack and stroke. It has been found that 50% of patients who suffer a heart attack actually have “normal” LDL levelsso checking these other components can give a more accurate risk assessment. Advanced lipid profiles look at the traditional components of a cholesterol panel but dive deeper into them. Here is a breakdown of the additional components of the advanced lipid profile and how they can help prevent cardiovascular disease and stroke and allow medical professionals to tailor cholesterol treatment. LDL LDL is broken down further to assess the risk of heart disease. First is LDL-C which is the amount of cholesterol in LDL particles. Next we look at APoB which identifies if the bad cholesterol is atherogenic or in other words “too sticky”- thus causing more build up in the artery walls.
The other component that can affect buildup is the size of the LDL particles- smaller the size the more at risk for buildup. Lastly we look at the genetic component of LDL [Lp(a)] to determine if genetics is contributing to the amount of the bad kind of LDL. Some people can have a “normal” LDL-C which historically is interrupted as low heart disease risk; however, having an elevated ApoB has been consistently associated with a higher risk of stroke and heart attacksthus possibly changing the treatment plan for a patient. Once again think about the above mentioned statistic that 50% of people who present for a heart attack have “normal” LDL levels! HDL HDL (the good cholesterol) can also be broken down to further evaluate risk. In advanced lipid profile testing we can evaluate how strong the HDL particle is. This helps determine how well the particles transport the LDL back to the liver for breakdown.The healthier and stronger the HDL particles are the more protection they offer for heart disease. Cholesterol Balance In advanced lipid profile testing we are able to determine where a lot of the cholesterol is coming from in the body. We either produce it in the liver or we reabsorb it through the intestines. Knowing if we are an overproducer/over absorber helps tailor treatment as some medications/ supplements help one way but not the other. For example, statin therapy (the mainstay of cholesterol treatment) has very little effect on a person who is over absorbing cholesterol in the intestines. Fatty Acid Balance Certain advanced lipid profiles also offer fatty acid testing. Fatty acids include the Omegas, DHA, ALA, saturated and trans fatty acid balances to name a few. Having a proper balance of fatty acids is critical to evaluate the quality of diet, improve cholesterol balance, decrease inflammation and reduce rates of cardiovascular disease. Having the numbers to see where our fatty acids are allows for appropriate supplementation or dietary changes (think eat more fish!).
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Metabolics While metabolics are not part of a “standard” lipid panel, assessing certain metabolic factors helps to continue to assess risk of cardiovascular disease. People with diabetes and insulin resistance are at higher risk for heart attack and stroke. When we look at metabolics in the profile we not only check to see if one has diabetes but also levels that can signal that insulin resistance is developing thus increasing the risk of diabetes in the future. This once again allows us to make dietary changes that could potentially prevent us from becoming diabetic or reverse insulin resistance. Inflammation Inflammation in the body is another great thing to look at when assessing our risk of heart attack and stroke. There are numerous inflammatory markers we can assess with some having a more genetic tendency and others being related to diet and exercise. Having elevated levels of inflammation weakens and scars our artery walls thus making it easier for cholesterol to attach to them and causes blockages. Putting it all Together When we put all these components together we get a much larger and more accurate portrayal for our risk of heart disease and stroke. It also allows us a more individualized treatment plan to lower these risks. Standard cholesterol treatment only lowers the risk of cardiovascular events by 25% on average. For example, if you are an over absorber of cholesterol statin therapy is not going to do a lot to lower your risk and instead you would benefit from zetia, increasing fiber in the diet and even some probiotics have been found to help lower absorption. At Active Family Healthcare we partner with Boston Heart Diagnostics to provide advanced lipid profile testing to patients to provide a thorough risk assessment of cardiovascular disease. We take pride in not rushing to start traditional cholesterol treatment regimens but instead individualize a plan based on a patient’s lipid profile. Need help with the diet based on results of the testing? We have a nutritionist in house who you can meet with in collaboration with your provider to help optimize your health. -------------------------------------------------------------------------------
Megan has been practicing at Active Family Healthcare for a year now and is enjoying being an active leader in guiding her patients’ health and wellness. Megan loves to hike, camp, hunt, and spend time with her husband and daughter. 18 mar • apr 2022
we are devoted to
WELLNESS & PREVENTATIVE MEDICINE
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Our providers offer a wide range of services and expertise suited to your particular needs. We are happy to manage acute and chronic diseases, as well as complicated medical histories. We our encourage our patients to see us for routine screening and care, this gives us the opportunity to look at your wellness history, issues and goals and helps create a healthy future for you and your family. We love to see children, offer well-child visits, immunizations and acute care solutions. Also offering: IV nutrition with NAD for post covid symptoms
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northidahowellness.com 19
cooking with chef nick ryan Executive Sous Chef working with Chef Dan Smith at the Clubhouse at BlackRock. Each issue Nick will be sharing with us some of his favorite dishes and inspiration!
oatmeal bar INGREDIENTS:
INSTRUCTIONS:
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Combine water (or milk) and salt in a small saucepan. Bring to a boil. Stir in oats and reduce heat to low; cook, stirring occasionally, until the oats are the desired texture, 20 to 30 minutes.
• • • •
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1 cup water or low-fat milk Pinch of salt ¼ cup steel-cut oats 1 fluid ounce low-fat milk for serving 1 teaspoon 1 to 2 teaspoons honey, cane sugar or brown sugar for serving 1 pinch of cinnamon
20 mar • apr 2022
Serve with your favorite toppings, such as milk, sweetener, cinnamon, dried fruits or nuts. See sidebar for more toppings!
FRUIT: Fresh fruit like bananas, berries and apples; dried fruits like raisins, cranberries, apricots, dates or coconut; frozen fruits like berries or mangos, jams or applesauce. NUTS & SEEDS: Almonds, walnuts, pecans or peanuts; chia seeds, ground flaxseeds, sunflower seeds or pumpkin seeds. You can also do any nut butter, like peanut butter -- our fav! COOKED GRAINS: Quinoa, amaranth or wheat germ. You can cook them separately or with the oatmeal. You can also add granola on top. SPICES: Cinnamon, cardamom, nutmeg, pumpkin spice or ginger. DAIRY: Splash of any type of milk or creamer or even a dollop of yogurt PROTEIN POWDER: If you’re trying to add more protein to your diet, I recommend half the normal scoop. SWEETENERS: Honey, maple syrup, brown sugar or agave syrup.
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health
Want to help your child thrive? FOCUS ON 5 ASPECTS OF HEALTH
Written by Tiffany Nelson, RDH | Healthy Start Coordinator of Post Falls Family Dental
FIRST AND MOST IMPORTANT IS SLEEP. Kids do better when they get plenty of quality rest. Sleep intersects every aspect of our lives. Deep sleep is very important and crucial for processing and storing memories, helps the body rest and repair, and strengthens the immune system to fight injuries and illness. We need deep sleep to repair the damage that’s been done to our bodies during the day. Parents need to make sure their children are getting enough of the proper rest they need. Observe your child’s sleep. Do they snore? Do they sleep with their mouth open? What does the neck position and posture 22 mar • apr 2022
look like? Are they restless? Wake up in the night? Is the bed messed up in the mornings? If you answered yes to any of these questions you should have your child evaluated for sleep disordered breathing. They may be sleeping but not getting the proper amount of oxygen and quality sleep they need. SLEEP HYGIENE IS YET ANOTHER ASPECT. Make sure kids are getting enough sleep. If they are not getting enough, start by going to bed at least 15 minutes earlier each night until the proper amount is acquired.
Depending on child’s age they require between 8-10 hours nightly. Make sure they go to bed and get up everyday at the same time. Patterns of sleep can be very important to maintain health and quality sleep. Do not let them consume caffeinated or sugary drinks before bed and try not to drink much liquid after dinner. Beds should be used for sleep only. Nothing else. Put away technology at least 1 hour before bed. Keep the bedroom cool and dark. Secondly sleep deprivation in children often leads to poor nutrition choices. Adults can self-medicate with caffeine when not enough sleep is acquired. Sleep deprived children will tend to make poor nutrition choices and reach for foods which provide short bursts of energy like carbs or sugary/energy drinks. These poor nutrition choices then can lead to obesity or further health issues like diabetes. These children are often the ones displaying behavior issues, talk a lot in class to try to avoid tiredness, have trouble paying attention, fidgets, or may belabeled with ADHD or ADD. OUR NEXT ASPECT TO FOCUS ON IS EXERCISE. Use exercise as brain fuel. Use muscles to turn on your brain and get blood flow. It doesn’t have to be an intense cardiovascular workout. Just a walk or running up and down the stairs a few times fires up enormous regions of the brain, increases the blood flow, and enhances oxygen to help with focus and memory. Exercise improves the sleep, health and overall mood.
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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THE NEWEST CONCEPT IN HEATH IS MINDFULNESS. Being in the moment has shown to offer protection from anxiety and stress. Try to teach your children to stay in the moment instead of thinking about the future test or the fight they had with their friend. We cannot shield ourselves from hurdles, but we can give them skills to deal with whatever comes their way. THE LAST ASPECT IS JOY. Joy is the ability to feel it all and still see happiness as an option. Teach kids to feel and accept negative emotions but recognize it and actively choose Joy and happiness, or the good in something. One way to do this is by teaching gratitude. Have them look at what they are grateful for in each situation. By doing this it will create patterns of positivity. There is a direct link between behaviors of gratitude and happiness. In closing, by following 5 simple steps of establishing quality sleep, teaching good nutritional choices, promoting exercising, being mindful of each moment, and being joyful and grateful we can promote health and raise happier and healthier children. w northidahowellness.com 23
fitness
pickleball
The area’s sweetest new sport Written by Jennifer Miller
Pickleball. Maybe you’ve heard of it? The paddle
sport is taking the country, especially North Idaho by storm. Just like it’s crunchy counterpart, it’s been called addicting. It seems everywhere you go lately, more people are talking about pickleball, playing pickleball, and more courts are popping up. So what is pickleball, besides the sport with the funny name? Pickleball is relatively new on the scene. A combination of tennis, badminton, and ping pong, it was invented as a backyard game by 3 men on Bainbridge Island in 1965. It can be played either indoors or outdoors on a badminton sized court with a modified tennis net. The only equipment you’ll need is a paddle and a plastic ball with holes similar to a wiffle ball. Pickleball is easy for beginners as it was created so the whole family could play. And that funny name? It was thought up by Joan Pritchard, wife of founder Congressman Joel Pritchard, a reference of the thrown together leftover non-starters in the “pickle boat” of crew races. Pickleball gained momentum quickly with the first tournament in 1976 and was played in all 50 states by 1990. There are now over 8,000 recognized courts, leagues and tournaments nationwide. Pickleball is most commonly played as doubles but can be played as singles as well. Games are played to 11 points, and you 24 mar • apr 2022
must win by 2. The “kitchen” is what is referred to as the non-volley zone, and players can’t enter during volleying. Only the serving side may score and the point ends when one side commits a fault. While the rules may be a little intense, pickleball is easy to learn, inexpensive to play, a great way to be social, low impact, easy on your joints and most importantly, fun! WHERE TO PLAY: Cherry Hill Park | 1718 N 15th Street | Coeur d’Alene 12 outdoor courts, nets provided (first come, first serve) --------------------------------------------------------------------------The Kroc Center | 1765 Golf Course Road | Coeur d’Alene 2 indoor courts (Call for availability) (Membership facility) --------------------------------------------------------------------------McEuen Park | 420 E Front Street | Coeur d’Alene 2 outdoor courts (first come, first serve) --------------------------------------------------------------------------Memorial Field | Fort Grounds Neighborhood 8 outdoor courts (4 permanent), lights for evening play (first come, first serve) --------------------------------------------------------------------------Peak Health & Wellness | 95 W Centa Hayden, ID 4 permanent indoor courts (Call for availability) Instructors, lessons & leagues (Membership facility)
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beauty
Gua Sha
THE ANCIENT HEALING TECHNIQUE FOR YOUR SKIN Gua Sha. The new skincare trend sweeping the beauty world isn’t really new at all. This ancient traditional Chinese medicine practice, most commonly known as Gua Sha, also known as jade scraping. Using a semi precious stone to gently scrape the skin in a gentle gliding motion. This can be done as an at home treatment or at a spa with a licensed provider. Written by Jennifer Miller
26 mar • apr 2022
The benefits are many and the side effects few if any at all. It is the perfect tool to add to your beauty arsenal. The biggest benefit of the Gua Sha is the lymphatic drainage. Lack of sleep, eating foods with high amounts of sodium and not enough water can lead to bloating due to the fluid being trapped underneath your skin. Unlike the circulatory system, the lymphatic system has no drain pump. Gua Sha moves those fluids, cleans them and moves them back into your bloodstream. In turn, that puffiness from too much sushi last night is greatly diminished. Not only does it reduce puffiness, Gua Sha can help stimulate circulation, produce more collagen, softens fine lines and wrinkles, reduces inflammation, and can diminish dark circles over time. The immediate results are the cherry on top. After Gua Sha, you will see a tightening of your jaw line, enhanced cheekbones, depuffing, more brightness and sculpting of facial muscles. Gua Sha is also a great tension reliever if you use it solely on your neck, shoulders and jaw muscles.
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Gua Sha stones come in all shapes and sizes. One size does not necessarily fit all. Do your research and choose a high quality stone. Jade and rose quartz are among the most popular for their calming and purifying qualities. These stones tend to be very fragile so handle them with care. As with any new skin regime addition, start small. One day a week, moving up to every day for at least five minutes for the best results.
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Once you have your stone, take a quarter size amount of your favorite face oil or serum and rub gently into clean skin. Start on your neck, along the sides underneath your ears, to start lymphatic drainage. Move to your jaw line gliding the small curvature of your stone to help define the bone. It is recommended to gently glide the stone across 10 times, repeat on the other side and then repeat the process again on both sides. Moving up to your cheekbones, under eye, eyebrows, and forehead. Gua Sha is safe for all skin types, is non-invasive and has little to no down side. It can cause some temporary redness, and if you tend to bruise easily, use very light pressure. Gua Sha is not safe to use after any facial injections (up to 4 weeks after), or on sunburns or rashes. Pro tip: toss it in your fridge beforehand for a cooling treatment. w
northidahowellness.com 27
balance
Living in Alignment UNDERSTANDING YOUR CHAKRAS Written by Amy Hobson | Owner of Aligned Yoga
Balance: something we all need, long for, and strive to achieve - work life/home life balance, a balanced diet, balance of mind, body, heart and soul needs. Our bodies are equipped with systems of checks and balances. Every organ system and physiological process working to create homeostasis. Chakras are one such system capable of restoring balance. There is plenty of “chakra talk” in the world - perhaps you’ve heard them referred to in a yoga class, energy healing session or you’ve seen the beautiful rainbow of colors displayed by artwork of the seven most well known Chakras. What is a Chakra? The full answer to that question is a dive so deep, it could not be answered in a single article. I have long been fascinated by the Chakras and what follows is my my humble attempt to shed light on the depths of this wondrous subject. The word Chakra comes from the ancient Sanskrit term “wheel of light” and refers to the energy around and within all life forms. The Chakra system is a model for the flow 28 mar • apr 2022
of energy that runs through the human energy system. It is like a ladder that takes us from the physical realm of substance up through the workings of the higher mind and spirit and into the realm of Divine Consciousness. While we have far more than seven Chakras, there are seven that are most widely known and referred to. They are from number 1 to 7: Root, Sacral, Solar Plexus, Heart, Throat, Brow and Crown. The first chakra, Root, or in Sanskrit, Muladhara, is located at the base of the spine. Its element is Earth and color is red, this chakra is considered the most dense and sets the foundation for the ladder stepping upward along the chakra path from earth to the cosmos. The Root Chakra correlates to bones, nails and teeth and is primarily concerned with self preservation, safety, security and believing in the goodness of life and that you are worthy of that goodness. If out of balance, one could suffer victimhood - feeling separate from the whole, uprooted or threatened and live from a place of scarcity
versus abundance. Affirmations for the Root Chakra are center of communication and expression. The color I am safe. I know I am truly good, I am vibrant and vital, associated with the Throat Chakra is blue and the element I will survive. I trust in the goodness of life to carry me is Akasha, space or ether. This is the area where higher through. spiritual energy is channeled into the body. In balance, we The second chakra, Sacral or Svadhishthana, is located are capable of open and truthful communication. We are in below the navel in the lower sacrum. The color skilled at putting words to feelings, standing up for what associated with the Sacral Chakra is orange and the we believe in and setting healthy boundaries. Positive element is water. This chakra dictates our relationship with mantras for this chakra are: I am honest. I live in my truth. pleasure and abundance and is our center of creativity. Communication is vital to my well-being. My integrity is Positive attributes are overall well-being, being capable my word and my word is my truth. I express love and of nurturing your body, feeling worthy of pleasure and goodness each time I speak. self care. The correlating organs are the reproductive Number six, The Brow Chakra or Anja. The color is organs, bladder and kidneys. Under developed or out indigo and the related element is the Cosmos. Anja is of balance one may feel cut off from pleasure and joy. located between the eyebrows and governs the functions Powerful affirmations for the Sacral Chakra are: I am of the Pituitary Gland. This is our center of intuition and creative. I allow pleasure and goodness into clairvoyance. As we develop the Brow Chakra my life. I honor my feelings and allow my we can deeply attune to our inner knowing, feelings to move freely. I honor my body achieve better mental clarity and be “Our bodies and treat myself with respect. better able to access our internal The Solar Plexus or Manipura is guidance. Powerful statements of are equipped with the third chakra. Manipura is located affirmation for this chakra are: I below the sternum, its element is fire know. I open myself to know my inner and the color associated is yellow. guidance and deepest wisdom. I am systems of checks The organs associated are endocrine wise, intuitive, and aligned with my glands, pancreas and adrenals. highest good. and balances.” Manipura is said to be the seat of power, Crown Chakra: Sahasrara is located fire, joy, confidence and courage in the at the crown of your head. Balanced and body. A positive archetype for Manipura is The open, a person has a deep understanding of Warrior, an empowered person with a definitive sense their purpose and who they are. They feel unity with of self, inner strength, confidence, courage & resilience. Grace, beauty and a oneness and wholeness with all that Out of balance, a person’s identity may be anchored in is. A closed or less developed Sahasrara, one my feel the physical/outside world where they constantly seek the they are separate from the greater whole of existence approval from others as they are unable to give themselves and therefore feel cut off and detached. Affirmations to the affirmation they need. Affirming statements for help amplify the Crown Chakra are: I am. I am on the right Manipura are: I am a Warrior. I am worth my weight in path and Divinely Guided. I honor all people, all religions, gold. I am worthy of love, respect and kindness. I know I and all Spiritual Paths, they all lead to God. I am grateful am a powerful and wholesome, force for good. for all the good things and people in my life. The Heart Chakra or Anahata is number four. It is located In essence, the Chakras are a fascinating set of very at deep heart center, associated with the air element powerful energetic wheels of energy that are full of pure and the colors green, pink or rose gold. When the Heart potential and possibility for healing and growth for each Chakra is in balance, we feel grounded and centered in of us. Combining the physical practice of yoga, breath the heart, able to give and receive love & forgiveness. If work and mediation can help stimulate, activate and this chakra is out of balance, the tendency is to close bring the chakras into better alignment and therefore our heart and perhaps withhold love or love based on bring better balance into our lives. w condition. Yoga and practices such as meditation and pranayama encourage us to remain open to tenderness --------------------------------------------------------------------------and vulnerability. Affirmations for the Heart Chakra are: A lifelong student of yoga, two years ago, I opened Align I am love. I love myself and others unconditionally. Love Yoga Studio with the intention and dream to share my and joy are the very foundation of life. My core is pure and love of yoga with our community. I am opening a new innocent, nothing can touch my soul except love itself. studio location March 7, 2022! Number five, the Throat Chakra or Vishuddha, is our Visit www.alignyogacda.com for more information. northidahowellness.com 29
nutrition
Written by Jennifer Miller
juice cleanses
You’ve either tried them or know someone who has. They are just as trendy as this season’s fashion but in truth, they’ve been around forever. Many people use juice cleanses or similar detox diets for religious reasons, or to help boost spiritual or physical health. Juice cleanses typically run anywhere from 1 to 5 days. Typically, all solid foods are replaced with five to six 16 oz juices a day for maximum nutrients and caloric intake. Juicing, essentially, puts the healthy stuff in, while flushing the toxins out. It allows your digestive system a break and gives it a much needed reset while boosting your nutrition. So, who are juice cleanses for? Everyone really! The great thing about juice cleanses is that you can customize them to what YOUR body needs. You know your body better than anyone. Maybe you are just starting out and one meal a day is all you replace for a while or you’ve been juicing for some time and are ready to finally do a three day cleanse. Either way, you get to chart your own course. Local Places for Juice Cleanses: The Wellness Bar (CDA, Hayden and Post Falls) Order online at niwellnessbar.com Method Juice Spokane: Northside and Downtown Order online at methodjuicecafe.com 30 mar • apr 2022
Here are some helpful tips if you are new to juice cleansing: • Try starting with implementing one juice a day into your diet for a week or two. • Pre cleanse so you can ease into your first cleanse. Start with an elimination diet and cut out all processed foods, white sugar, caffeine and alcohol for a couple days before you begin your cleanse. • Know that there are no rules. Do not feel like you need to starve yourself to reap the benefits. Eat one healthy and clean meal a day along with your juices if you feel the need. While you are cleansing, it’s important to take care of yourself: • Limit intense cardiovascular exercise. Try a gentle yoga class, light stretching or a short walk instead. • Drink water. And when you think you’ve drank enough, go pour yourself another glass. Hydration is key! • Rest! Your body is resetting itself, which can be hard work. Give it the rest it deserves. • Emotions can run high during a cleanse. Meditate or take a detox bath to care for your mind too. Most of all, remember that everyone is different. Your juice cleanse will not look like your neighbors. We recommend consulting with your doctor first especially if you have any medical issues or are undergoing any treatments. And do your research to make sure you get the best cleanse for YOU!
northidahowellness.com 31
wellness in business
first steps
CHIROPRACTIC Written by Dr. Henry Kornegay
32 mar • apr 2022
I started First Steps Chiropractic with my wife, Lindsay, in 2018 with the vision of helping people in the greater Coeur d’Alene area take the first step toward improvingtheir health through neurologically-based chiropractic care. Our practice offers state-of- the-art chiropractic through evidence-based spine and posture analysis, and Torque Release Technique (TRT), a low-impact adjusting modality that can help people with conditions like low back pain, neck pain, headaches, migraines, disc degeneration, disc decay, scoliosis, and many other conditions. My journey toward a healing profession and eventually toward chiropractic began in Billings, Montana, where I enjoyed a very active childhood hunting, skiing, and playing soccer. My love for the northwest and the outdoors led me to Gonzaga University, and my active lifestyle led me to an interest in human physiology. Ultimately, this resulted in a biology degree, but no clear path on how I would utilize that. I was introduced to the chiropractic profession when my then-girlfriend now-wife started seeing a chiropractor our senior year of college. After seeing the life-changing impact chiropractic had on her, I decided to pursue chiropractic at Life Chiropractic College West, located in the San Francisco Bay area. After graduating with my Doctor of Chiropractic, Lindsay and I made the easy decision of moving back up north to serve the people of Coeur d’Alene. At First Steps Chiropractic, we take care of people with a variety of different health goals, from improving neck and back pain and decreasing headaches, to improving athletic performance. That being said, a primary focus area of my practice is pregnancy. I have been trained on the Webster Technique, a chiropractic technique allowing me to gently and specifically adjust pregnant moms. Chiropractic can be a huge asset to pregnant moms, both for the benefits it has for general wellness and support throughout pregnancy, as well as more specific benefits like decreasing low back pain or improving round ligament tightness. First Steps Chiropractic also works closely with local midwives to help ensure that their patients have an amazing pregnancy, are ready to give birth, and have exceptional postpartum experiences. My personal goal and First Steps Chiropractic’s mission is to help others connect with what matters most. I work to make sure that myself and my office are helping our patients reach their goals, no matter what they may be. A big part of that mission also involves community outreach. Throughout the year, we fundraise and collect supplies and other necessary donations for local nonprofits, including Newby-ginnings, the CDA Backpack Program and the UGM Center for Women and Children. Wherever you are in your health journey, I would love to meet you and get to know what matters most to you. If you’re interested in learning more about First Steps Chiropractic, you can call us at 208-758-9335, schedule online through our website www.firststepschiropractic.com. northidahowellness.com 33
ask the expert
Living with your bones
O ST E O P O R O S I S CA N B E T R E ATE D Written by Marc Stewart of Heritage Health
Bone is living tissue that is constantly being broken down and replaced. For some people, this process fails. When that happens, bones become weak and brittle.
Osteoporosis Foundation, another 44 million people in the United States have low bone density, which means they are at risk for developing it.
This condition means a fall or mild stress on the body, even coughing, could result in a broken bone.
“Osteoporosis is a common but treatable disease,” said Dr. Anthony Rehil-Crest, Chief Clinical Officer for Heritage Health. “Our aim in treatment is to prevent a fracture or broken bone. In the elderly, a fracture can sometimes take away a person’s independence because
The bone disease is called osteoporosis and it affects nearly 10 million Americans. According to the National 34 mar • apr 2022
of the long recovery time and disability that follows. So I like to tell my patients that the reason we treat them for osteoporosis is to keep them as independent and active for as long as possible.” Osteoporosis-related fractures most commonly occur in the hip, wrist or spine. The bone disease cannot be reversed or cured, but there are ways to help rebuild or slow bone loss. “The goal of treatment for osteoporosis is to decrease the risk of a broken bone,” says Rehil-Crest. “The first thing they can do is to be active. Regular exercise, especially weight-bearing exercise (ex. walking, jogging, dancing, stair climbing, Tai Chi) can slow down the bone loss that comes with osteoporosis.” Rehil-Crest also recommends people eat foods high in calcium and vitamin D because they are essential nutrients for bone health. Smoking cigarettes is another significant risk factor for developing osteoporosis and worsening bone loss. How do you treat osteoporosis? “Osteoporosis is treated differently depending on the severity,” says Rehil-Crest. “There are several medications that we use to treat osteoporosis along with dietary supplements like calcium and vitamin D. These medicines aim to decrease the chance that a patient will break a bone. Usually, the first medicines that we try are bisphosphonates. If bisphosphonates are not enough or if they cause side- effects, then there are other medicines we can try.” “Decrease your risk of falling,” he says. “Make sure there is appropriate lighting in your house, get rid of tripping hazards, wear comfortable shoes with rubber soles and wear corrective lenses if your vision is poor.” What else should people know about osteoporosis? “All women 65 years and older should be screened for osteoporosis,” says Rehil-Crest. “Younger women and some men may also be screened for osteoporosis if they have certain risk factors; they should check with their doctor to see if screening is appropriate.”
Love your bones ...protect your future.
Take action for your bone health today.
208.620.5250 myHeritageHealth.org northidahowellness.com 35
local eats
the village bakery
HAYDEN’S NEWEST BAKERY
Accomplished pastry chef, Dana Bellefeuille,
is the owner and operator of The Village Bakery in Hayden. Dana grew her reputation working in kitchens with chefs many of us know from The Food Network. She established a name for herself across the region, even making cakes for the Space Needle Restaurant in Seattle. But Dana always wanted to combine two loves. That is, baking, and supporting those with special needs and disabilities. For the past four years, Dana’s kitchen at home has doubled as a loving space where people with challenges can make their dreams come true, and a venue for baking her amazing creations. She has further fulfilled her mission by opening up a storefront space in North Idaho. This unique bakery with it’s special mission, offers many exquisite and tasty pastries along with an expanded breakfast and lunch menu. Her inspiration began with her own children. Dana has a son on the autism spectrum and a daughter with a physical disability. “My goal and vision has always been to have a place where people of all abilities can come and gain life skills, feel accepted, valued and recognized for their own special skills.” says Dana. “ I want them to connect with each other and hopefully learn skills to help them gain employment. I only want for others what I would want for my own children. My secret wish would be for everyone to see beyond stereotypes. Everyone has special talents. Everyone deserves a chance.” 36 mar • apr 2022
All of her bakers in training or “Bake-A-Tiers” as she calls them, have been volunteers building their skill sets. With the storefront open, they are now employees and are continuing to grow in many areas. Not only in baking, but communication, money management, working with others, following directions, and many other life skills. Dana is also committed to giving back to the community. The Village Bakery has participated in many fundraisers and will continue to donate time and product. Last year, Dana and her helpers made cocoa bombs and raised $10,000 for the Panhandle Autism Society, a local non profit organization which supports individuals on the autism spectrum and their families. “I want to mentor and help my employees to fulfill dreams, become proficient and expand their horizons” says Dana. “We’ve had teams of five, six people at a time donating their time and effort to come in and join me, side by side. I tailor it to each person’s ability. Their cando attitude is amazing. I love every minute of it.” The Village Bakery is now open and staffed with smiling faces. Dana also makes beautiful cake creations on request for weddings and special occasions. The bakery is stocked with freshly baked breads, bagels, specialty chocolates, cookies, and cupcakes.
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38 mar • apr 2022
kara’s corner
@kara_thewholemomma
On a journey to feed me & my family whole food and live a more natural lifestyle & inspire YOU too!
Nutrient dense whole food should always be a focus no matter what age or phase of life you are in. It also does not have to be boring! What about having a gathering with family or friends centered around a nutrient dense Avocado Toast Bar? The possibilities are endless! I recently did this with a group of friends. Instead of meeting at a restaurant or coffee shop, I thought it would be fun to create an Avocado Toast Bar so that we could have a healthy, nutrient dense lunch together. It was a hit! 1. BASE Start with your base (the toast part) then build from there. I brought some homemade wild fermented sourdough and some keto seed bread. You could also bring a bowl of greens if someone prefers to put all the yummy toppings in a salad instead. 2. AVOCADO Next, the avocado! I like to slice it up then fan it out really pretty looking, but you could go as easy as grabbing a premade container of guac from the grab and go section of your grocery store too! 3. PROTEIN Because this was for a lunch I wanted to include some form of protein. I decided to add some sliced hard boiled eggs, but you could add rolled up deli meats or some salmon as well! 4. VEG & GREENS Go as simple or as crazy as you like with sliced veggies and greens. I added arugula, broccoli sprouts, herbs like cilantro, dill and chives, then I sliced some cucumbers, bell peppers and radishes too. 5. FUN EXTRAS Extras like something fermented can be a fun and yummy touch. I added some Hot Mama Kraut and Garlic Carrot Coins (both made at Pilgrim’s Market). Hot sauce, specialty sea salt, red pepper flakes and some Everything Bagel Seasonings are fun finishers as well. My encouragement to you is to see how you can incorporate yummy and fun nutrient dense foods into get togethers and social settings - making health at any age fun for everyone! I’d love to hear what you come up with!
northidahowellness.com 39
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