Kevin B. Strait, DO
Dr. Kevin Strait specializes in the diagnosis and treatment of diseases that affect the lungs and respiratory system.
Northwest Specialty Hospital is partnering with the American Lung Association to offer the region’s first in-person smoking cessation class. The Freedom From Smoking® program offers a structured, systematic approach to quitting, and its positive messaging emphasizes the benefits of better health.
• Classes are FREE to the public
• Small group in-person classes offer support from other members in a comfortable classroom environment
• Trained facilitators are certified Tobacco Cessation Educators and respiratory therapists
• Follow-up support, resources, and tools to keep you on your successful quit path
Pre-registration is required. Call 208-618-2570 for registration details.
Classes are located at Northwest Specialty Hospital – 1551 E. Mullan Ave., Ste 102 in Post Falls.
• SESSION 1: January 5–February 16
• SESSION 2: March 9–April 20
• SESSION 3: April 27–June 8
• SESSION 4: June 22–August 3
• SESSION 5: August 10–September 21
• SESSION 6: September 28–November 9
All classes are held Thursday evenings from 6:00 pm–8:00 pm.
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Proven medical treatments that help you achieve your goals and stay there! Our priority is your long-term success and overall wellness!
PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com
MARKETING + EDITORIAL DIRECTOR jennifer@niwellnessbar.com
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COVER PHOTOGRAPHER
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Terry & Nancy Gurno
Lauryn Rogers Angelo Songco
Elizabeth May
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BRAVING THE STORM.
There is a season in life for most of us that feels a bit like you’re floating in the ocean doing everything in your power just to keep your head above water. And even above water, the sky is dark and looming and the waves are rough. You’re looking for anything, a life raft, a piece of wood, anything to cling to, anything to help you float even if just for a minute. It can be hard to keep treading water and at times, it may feel like you might drown. We hope the inspiring stories from this issue remind you, you can put your feet down on the bottom (even though you can’t see it) and take a deep breath. The storm will pass and you will see the sunshine once again.
Cheers to hope, health and happiness!
Monica + Jennifer
Coeur d’Alene resident Terry Gurno. Business and leadership coach, husband, dad and papa.
Cover Photography by Brady Campbell www.bradycampbellphotography.com
There is a lot to be said about Terry Gurno. If you’ve lived in this community for any amount of time, you probably know him as a speaker, a business coach, a trainer, an entrepreneur, or a realtor. You may also know him as Nancy’s husband, Chelsea, Levi, and Ali’s dad or Landon, Penelope, Hope, and Rosie’s Papa. Maybe you know him from his incredible Ironman journey.
I’ve been able to be present at two of Terry’s business coachings so I knew what a powerful and impactful speaker he is. However, it wasn’t until an hour Zoom call with him and Nancy on a frigid day in February that I truly learned the depth of his personal story and the immense strength of him and his family. I think at one point or another, we all had tears in our eyes and I left the conversation feeling not only inspired but full of hope.
I hope you feel the same way I felt after our conversation. My wish for you is that Terry’s story can inspire you and you can find gratitude in the smallest of moments and discover new hope every morning in something as simple and as beautiful as the sunrise.
The Terry we know now is a far cry from Terry as a child. One of five children, his father abandoned his family when Terry was just 10, after years of abuse and alcoholism. His mother, a server, worked double shifts to support her family but rarely saw them. When he graduated highschool he was functionally illiterate after suffering from learning disabilities. He had no path or plan but he had a vision.
Throughout his tumultuous childhood, Terry discovered what would get him through to this day, the power of hope. Terry always found a way to find hope- he always found something to look forward to. “I think from the time
I was a little boy I always had something to be hopeful for to get me through times in my life that were scary and incredibly pain- filled. I just focused on what was next.”
After finding his own faith and personal relationship with Jesus, life turned around for him. In 1982, he met Nancy. Almost 39 years married (in June) and three children (and 4 grandbabies) later, you can feel how in love they are just being in the same room with them. Terry’s family is his greatest triumph especially going into fatherhood not having any idea how to be a parent due to his upbringing. Asking himself “what would I have wanted as a child?” is what provided his children with a strong and supportive father and the foundation of what they lovingly refer to as “Team Gurno”.
In 2014 - Team Gurno took to our local Ironman course cheering Levi on as he completed his first Ironman. Terry was inspired by this and put his motivation over his fear and doubt and signed up for the following year. That race day, in 2015, was 108 degrees, Terry was disqualified at mile 90. After telling his son, “I am done today, but I am not finished,” Terry re-committed to the next year, this time without Levi running next to him but “cheering for you the way you cheered for me my first year.” It came down to the wire, with Levi running alongside him the last 14 miles. Terry finished that night as the final finisher with less than two minutes left. (Read more about Terry and Levi’s Ironman journey in their book, Unfinished Business.)
With the goal to complete another Ironman, Terry set out last February on his bike only to find he was out of breath after one mile. Chalking it up to age and being out of shape, Terry pushed through until Labor Day weekend when it took him 20 minutes to catch his breath after a short walk. His trip to the cardiologist turned into an
immediate ER visit, and after numerous tests, Terry was scheduled for a “dye test” to see where the blood was flowing and where it stops. These tests usually take an hour or more, Terry was out in 28 minutes. “That’s when Nancy knew something was wrong.”
Open heart surgery for his five blockages was scheduled for two weeks later. “I was nervous and I was scared. There was nothing about this that I wanted to go forward with.” Even after all the preparation from the surgical team at Kootenai Health, nothing could have prepared Terry and Nancy for the feelings after the surgery. “ I remember seeing Nancy there, and I couldn’t talk and I wanted her to know how much I loved her. I tried to look into her eyes as deeply as I could and I squeezed her hand 3 times ( code for I love you) , just seeing her was such a relief for me.”
A week after heading home, Terry developed a cough that lasted for a month. And after heading into rehab with severe pain and swelling in his left leg, Terry was admitted back into the hospital with a blood clot in his thigh and two in his right lung and one in his liver. After leaving again with new medications and a new excitement for the rehabilitation process, Terry passed out a week later at his cardiac therapy appointment.
He awoke, once again in the emergency room, where he learned three of his five bypasses had failed. His cardiologist went back in and placed two stents in his heart. “I was so grateful. I felt like they had performed a miracle.” Terry recovered and was sent home where he immediately started having severe abdominal pain. “It was debilitating.” After a couple weeks of pain and finally starting to feel sick, Terry drove himself to the ER.
After a CAT scan, the doctors found a sizable obstruction in his colon. After hearing the doctor say, “If you were my dad or my best friend, I would say go directly to a room and get this figured out” Terry was back at Kootenai Health. After a colonoscopy, a surgery and a lot of waiting, Terry was alone in his hospital room when his doctor entered with the news no one wanted to hear. Stage 3 colon cancer. “I was all alone. I felt very alone. I couldn’t believe it.” Thankfully, Nancy, ever by his side, was able to take him home, where he wanted to be most, the next day.
Even through all of this, the biggest emotion Terry felt was gratitude. “For the doctors, the nurses, my home, my wife. If I could have one more day at home with Nancy, that would be enough for me.”
Since then, Terry has lived every day with that feeling. One more day is enough. He is committed to living every day with intention, slowing down and taking in every moment, every sunset, every sound, every smell, every hug from his grandbabies, every minute with Nancy as if today is the day. Through every surgery and every life changing moment, Terry has remained intentional and at peace with the way he’s lived his life. “ I am still not afraid, I do not believe this life is all there is. I have a lot of hope regardless.”
If anything has helped Terry find his hope, he credits it to his relationship with God. “I am so grateful for what God has done in my life.” That gratitude pours out of him throughout our conversation when he talks about his children, his eyes light up when he talks about his grandchildren but when he talks about Nancy you can see so clearly that they are truly made for one another.” I didn’t know if I could ever meet someone like her.” In sickness and in health, in good times and bad, they have stood by each other, and held each other up for almost 40 years. Even spending their Valentine’s day together this year at Terry’s chemo appointment.
If there is anything that Terry hopes to leave you with, dear reader, is “ I want people to believe there is hope for every situation they’re in, personally or professionally. I believe that hope is the most powerful motivator that we have. If I can go in and inspire a group that may be struggling that’s the thing I want to do more than anything. To help people return to their motivation and find the strength to endure whatever is ahead of them, that’s what I hope to impart or inspire.”
“ I want people to believe there is hope for every situation they’re in, personally or professionally. I believe that hope is the most powerful motivator that we have.”
I am a realtor and have been 19 years now with Kellar Williams. I am on our son’s team, Ladder Real Estate and I am loving that. I have always worked from home but I love to be around our team, as they bring such energy and are just really great people to be around.
In life... I am the wife to this amazing guy, (life is never dull) ! I am mom to our beautiful kids, mom in law to our bonus kids, Christian (Ali’s husband) and Sarah (Levi’s wife) “Nani” to our lovely grandbabies. The grand babies bring so much delight to my life! I am a friend and I am blessed with the most amazing friendships. I am a sister and an aunt. When I think of who I am in life it always goes back to being about my family.
What is the secret to a long and loving marriage? I can speak to what has worked for us.... For us it has been our commitment to each other and our marriage. Marriage is not easy and we are going to face hard times together. Our commitment to each other and our marriage is what we always go back to. We are best friends. There is no-one else I would rather spend my time with or be with than him. Having time set aside for just the two of us has always been a priority. We have a weekly date night that nothing can get in the way of. Most people who know us well know this about us and know that we are pretty protective of it.
We forgive each other. That is something we both have had to do many times over and we will continue to need to do that. Unforgiveness causes resentment and resentment eventually causes bitterness....which is not a good place to be in any relationship. We have really learned to be a team. In our earlier years of marriage we would sometimes not work as a team that great at times but we have learned that no matter what we need to be “together” in what we are going though. Through this last year and the challenges we have faced, we started giving each other a fist bump and saying “Team Gurno”. It reminds us we are in this together through thick and thin and we will get through together.
When life is hard, how do you find strength? My faith in God is how I have gotten through all the difficult and hard things that have come over the years. I have found strength in prayer, the Bible and in our community of friends. It has gotten me through some very difficult times and seasons over the years and it continues to be the guiding light and source of strength for me.
What are you most proud of? I would say I am most proud of our kids. They are some of our best friends and are all such great people who love and care about others.
Have you ever felt the air change before a storm? The silence, still leaves, the water calms, the air stops moving. Usually, in that moment, if you’re like me, you were in awe of the beauty of the peace. Has the sky ever been so clear? Has the air ever smelled so fresh? Has your soul ever felt as calm as it did in that moment? The calm before the storm.
The wind picks up, the leaves bristle; the windows feel inverted and your ears pop. A distant crack of thunder alerts you to the impending storm. The trees sway, the wind circles, the rain seems to come from nowhere and yet crashes everywhere.
The moments before the storm, the feeling of the air changing, knowing the weather is coming – this is much like
our work with the families in our community. Sometimes, the wind subsides, and families enter our system in the calm. Maybe they are trying to stay ahead and can see a gap in their resources; maybe it’s a grandparent trying to figure out where they can access the community support system to support their grandchildren while their adult children sort themselves out; most times when a family enters our system, we can feel the the wind change as the phone rings or our front door opens and the rain of a family crisis takes hold of our offices and homes at Children’s Village.
We live in the most beautiful place in the world. I can confidently say that our Coeur d’Alene is what many dream about as an abode. To grab coffee with Canfield
in view, snow covered and lovely; to drive to a meeting downtown and sit at a red light in awe of the fog over a lake, the beauty of which can only be seen in paintings; our fortune of living in North Idaho is beyond most words.
Still, there are hard things happening here in Coeur d’Alene. You may not know us, but we’re two residential homes and a counseling clinic for families in crisis. With the community’s assistance, we say yes as much as we can. For most in our community, if they don’t specifically look for it, they may miss the hard things happening altogether. When the school year started, letters arrived in our mailbox at Children’s Village approving a child for free and reduced lunch at school; the problem was that we had no idea who those families were that were using our address. From the service vantage point, their use of our address is a sign of homelessness without wanting to ask for help: this is a signal of an impending storm.
For 34 years, Children’s Village has been an omni-present force to keep children safe; funded by our community, we have helped hundreds of children and families towards a path of success. In our infancy, we sheltered any child at
any time. Almost a decade ago, we started seeing the needs of the community changing – no longer were we receiving calls for infants, we started receiving calls for older youth in behavior crises.
Raising kids is hard, I say this on a personal note because as a mom of two boys, this journey may be the most testing one of my life, even with having a devoted and involved husband with me. Every family needs a village to help, every person needs to be ok asking for help and every community member needs to be there for their neighbor.
A decade ago, we started weathering an unexpected storm: the children in our care were exhibiting extensive signs of trauma. What looked like a child misbehaving to the average eye were actually signs of trauma-responses to our therapist’s eye. And so we battened down the hatches of the Children’s Village ship, we put on our rain gear, and we made sure our rain boots were tied tightly so we could get through the night.
Children’s Village intentionally shifted gears during the storm of our changing community; at the end of the storm, when the sun came out, Children’s Village was at the forefront of a local movement towards trauma-informed care. Through a local coalition of mental health providers and professionals in the area, our organization became one of the first Trust-Based Relational Intervention trained facilities in the Pacific Northwest, and our local county followed the lead of our clinician. Luckily, we were also about two years ahead of fascinatingly complex federal mandates that would soon force us into this direction through the Families First Act.
Trauma-informed sounds like a buzz word, but I can assure you it is much deeper and more impactful. Children who have hard experiences in their young lives learn to cope in fight or flight; unfortunately, more than not, these kids actually get stuck in the fight mode. No longer can they understand the impact of a behavior, instead, they lose the ability to understand natural consequences of their behaviors. These Adverse Childhood Experiences vary, but are peer-reviewed as a known pivot point in a child’s life.
Hard experiences come out in different ways. Children who know hard experiences may lash out at school when they don’t like a boundary, they may punch a friend because they don’t like a decision or feel left out, children who know hard experiences may use the language they hear at home because they’re unable to
A full-time residential facility for youth, Children’s Village is a trauma-responsive safe haven, restoring trust and hope for children and families who experience abuse, neglect, or are in crisis. Our vision is compassionate communities where every child feels safe, secure, and is nurtured in a stable and loving family.
www.thechildrensvillage.org
discern right from wrong. Trauma-informed means the behavior is addressed as a secondary function – traumainformed means you focus on connecting with the child to understand why they lashed out and then how they can learn better tools to react in the future.
As a parent, my heart is tortured wondering what I would feel if my littles were the recipient of these behaviors. That said, when I see it, even aimed at my kids, my heart hurts more to wonder what’s happening at home and how I can figure out a way to get to know the parents so I can help to be part of their world.
Children’s Village is more than just a shelter home. In 2023, we’ve weathered a storm and have figured out how to aim at gaps in our community. We have three licensed therapists, on-staff resident and family support managers, we have coordinators who help youth get to and from their medical appointments, we have volunteers helping us answer the phones, we have passion for what we do, we have a fury for helping any and all we can.
I want to make something very clear: every person should have a cause that they champion and believe in. Kootenai County is ripe with a beautiful ecosystem of service organizations, please find your trusted cause and
invest in time, treasure, and support. I have personally chosen Children’s Village as my chosen cause because I believe deeply that parents should have what I grew up with: neighbors present and monitoring and opening their homes to lift parents up through their challenges. Don’t we all deserve a village?
Have you ever experienced a hurricane? In our personal time in the Marine Corps before moving back to our beloved Coeur d’Alene, a hurricane passed through Pensacola, Florida, where we were stationed; there were hours of tumultuous weather and then silence as the eye of the storm passed. While in the eye, we walked outside to watch the most lovely of sunny days, but there was silence in the absence of birds who had fled, and our ears were popping as the direction of the cyclone above us switched. Soon, the rain exploded down to earth and the trees snapped; we all hunkered down for the finale of the hurricane.
Why have I chosen Children’s Village? Because the gaps in our community are clear as day through the eye of the storm, and these gaps are causing the trees to snap, which, if we allow, could deplete the beauty of our community.
Two gaps in particular are where we aim: helping families
at their point of crisis before they enter state and federal systems, and supporting male teenagers to allow them an opportunity to rise above their circumstances. Our work will continue in our support of families from the child’s day of birth through age 13 male and 17 female. We will fill behavioral gaps as best we can, by expanding our therapy contracts from just Medicaid to also supporting the insurance companies contracted for working families too. We will seek grant funding and private funding to hire more therapists and caregivers in order to provide the services we know can be life altering. As we adapt, we are focused on building our new grant-funded family support center in 2023 and, in 2025, we are aiming at building a boys home to allow male youth in our community a better path.
There are storms everywhere in our world. Status quo cannot do and there are ways to change and adapt while also preserving the important pieces of the area in which we live. I can confidently say as a community member that I am committed to filling the gaps without altering the North Idaho that we all love. The risk of stagnancy is hard to express, because I would hate to
see us falter at filling these gaps, the consequence of which would make our community very different than it is today.
We all weather storms in our lives, but should there be a need to weather it without the community lifting you up?
We may all differ in opinion, but I feel we may all agree to one thing – if a person is committed to getting themselves out of the gap, then why shouldn’t we as a North Idaho community assist them through their crisis?
I’m making a bit of an assumption here, but likely, at your next dinner party, those around you would be willing to admit that they’ve all experienced a point of crisis through which they have persevered. We can all benefit from normalizing that we all have found our way through something challenging, and that as a community, we should be comfortable assisting the next through theirs.
As we age, our body’s ability to detoxify naturally slows down. Toxins build up over time, leading to various health issues such as fatigue, skin problems, and even chronic diseases. That’s why many people turn to detox cleanses to help reset their bodies and promote overall health.The benefits of doing a detox cleanse are ones that can be experienced no matter how healthy you feel or the age that you are.
A detox cleanse is a dietary program designed to remove toxins and harmful substances from your body. It typically involves a strict diet consisting of fruits, vegetables, and plenty of water, with the goal of flushing out toxins and restoring your body’s natural balance. Some cleanses may also involve supplements or specific practices like infrared sauna sessions or colon hydrotherapy.
As we age, our body’s natural detoxification processes become less efficient, leading to an accumulation of toxins in our cells. This buildup can lead to feelings of fatigue and sluggishness, which can negatively impact our daily lives. A detox cleanse can help jumpstart your body’s natural detoxification processes, leading to increased energy levels and a greater sense of vitality.
Many detox cleanses involve a diet rich in fruits and vegetables, which can improve digestive function. The fiber in these foods helps to remove waste from your body and improve bowel regularity, reducing bloating and other digestive issues. Through healing digestive functionality, it can also help pinpoint specific allergies or inflammation causing foods that were hard to target while normal diet habits.
Toxins can accumulate in your skin, leading to acne, rashes, and other skin issues. A detox cleanse can help to remove these toxins and promote clearer, healthierlooking skin.
Toxins can also impact your ability to sleep well, leading
to insomnia or restless nights. By removing these toxins through a detox cleanse, you may experience a better quality of sleep, leading to improved overall health and well-being. Cleanses will also typically encourage you to eat at and by certain times so you body can get into a healthy habit leading into and out of sleep windows.
Many detox cleanses involve a low-calorie diet, which can lead to weight loss. Additionally, a detox cleanse can help to reset your eating habits and reduce cravings for unhealthy foods, leading to sustainable weight loss in the long run.
Personally, I used Equilife as a detox cleanse program designed to support optimal liver and digestive function. It’s formulated with high-quality ingredients like milk thistle, dandelion root, and turmeric, which are known to support liver health and aid in the detoxification process. The Equilife program involves a specific dietary protocol that removes inflammatory and allergenic foods while focusing on whole, nutrient-dense foods like organic vegetables, fruits, and lean protein sources. Equilife also
offers supplements to support the detoxification process, including a liver support formula and a gut support formula. These supplements are designed to provide the essential nutrients your body needs to support optimal liver and digestive function, which can lead to improved overall health and well-being. This allowed me to give my body the ability to heal, and help me further pinpoint inflammation causing foods that I was once eating on the regular.
In conclusion, a detox cleanse can provide many benefits for someone at any age, including improved energy levels, enhanced digestive function, clearer skin, better sleep, and weight loss. Some experts would recommend going on a small cleanse bi-yearly to give your body the ability to rest and heal. Equilife is an excellent example of a detox cleanse program that can support optimal liver and digestive function, providing the essential nutrients your body needs to promote overall health and well-being. However, it’s important to consult with your healthcare provider before starting any new dietary or supplement regimen to ensure it’s safe for you as well as fits your goals.
Compared to your traditional gym experience, there are numerous benefits to one on one personal training. However, the two biggest hurdles that can talk gym- goers out of personal training are the cost and the general mindset that you don’t need the help. The cost of a gym membership may be less expensive than personal training because you have the freedom to come and go as you please and you can do any exercise you want, any way you want and at your own pace. But what is the cost if you don’t see results or potentially get injured because you’re doing an exercise without the correct form?
Many people give up on the gym because it’s too hard, they don’t have time, they’re not seeing results, or (my personal favorite) they just don’t know where to start. When you start to weigh the pros and cons of personal training, you’ll start to see where the benefits are of one on one training especially if you’re new to the gym game and are looking for results faster!
It’s okay to open yourself up to the vulnerability of change and ask for help. With challenge comes change. If you truly want to lose the weight or get stronger, you will do what it takes. Whether that is adjusting your nutrition or finding consistency in the gym with a set plan and hard work. For example, say you wanted a new car but can’t afford it. What are you going to do? Do you sit back on your heels and wish or do the work and save money so you can buy a new car? The choice is yours. One on one training gives you the opportunity to do the work, set and achieve fitness goals, motivate you, and challenge you to be the best version of yourself.
As a trainer, I strive to give my clients inspiration, motivation, and reassurance that you can do this! It’s important to not just challenge your body but also challenge your growth mindset as well. The question you have to ask yourself, are you willing to be challenged and accept it? What are you going to do when the last couple of reps are heavy and tough?
The easiest thing to do in training or in life is to quit. It’s easy to curl five pounds and do ten pound reps. But are you willing to reach for the change by upping it to fifteen pounds. One on one training can show you that you can be fit, you can be stronger, but it comes with hard work and dedication.
I pride myself on showing my clients how strong they are and they walk out of my gym knowing they got a little better not only physically but mentally as well. My goal as a trainer is to walk out of every session knowing you gave it everything you had that day and that you know I am here to support you.
Life is crazy and there are days where you may not be 100%. It’s understandable. I ask my clients to give me 100% of whatever they have that day and we’ll fight through the struggles together and you’ll leave stronger than you came in. I am here for your journey and beyond. Let’s get to work!!
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Disclaimer alert: I am not a hair stylist, nor do I have the perfect hair. What I do have, thanks to countless Tik Tok videos and a stylist I’ve been seeing every six weeks for the last 10 years (Shout out to Ashleigh!), and through a lot of trial and error, is a pretty good knowledge of what works for my hair and a good idea of how to do it on my own at home.
Below is my once (maybe twice) a week hair routine to get a bouncy blowout that lasts three or four days before it’s time to reach for the claw clip or the ponytail. Be prepared, “hair wash day” is a real thing. It takes me a minute to work through all these steps and my shoulders and arms are usually screaming at the end but I promise it’s worth it.
Start in the shower. Your hair has to be wet to do a blowout so if you’re on a once or twice a week wash schedule, this is the perfect time to wash your hair. Invest in quality shampoo and conditioner that are personalized to your hair type. My hair is thick and colored so I always opt for color safe formulas and a refining shampoo to remove any excess build up that can weigh it down more. When you condition, add it only to the middle and the ends, avoiding the roots, as that will impact how much volume you get later on.
SALON WORTHY HAIR AT HOMEPrep your hair. Before you haul out your blow dryer, prep your hair. Removing excess moisture is key, you never want to take a blow dryer to soaking wet hair. A microfiber towel helps soak up all that moisture. Brush through your hair with a wide toothed comb or a “wet” brush to help prevent breakage.
Then: and this is key for everyone, no matter your hair type, apply a heat protectant. Too much heat can cause your color to fade, your blonde to turn brassy, and a lot of damage. Whether you use a cream, oil or a spray is up to you. Ask your stylist for a recommendation.
Before you get into the fun part, you want your hair to be 80% dry. I like to do this part with my head upside down to help boost the volume. I then section off bigger sections of my hair at the crown and the forehead and roll in big velcro rollers. Doing this while your hair is still warm from the blow dryer will help it hold. I let the rollers sit while I do my makeup- about 20 to 30 minutes.
Grab your round brush and get ready to finish up! The size of your round brush will determine the outcome of your style, a small brush will give you tighter curls while a bigger brush will give you extra volume. Start is sections either from the bottom to the top or the front to the back. Using the nozzle attachment on your blow dry will concentrate the air flow which helps the cuticle lay flat so your hair will be shinier and less frizzy.
When you have your desired look, apply a small amount of finishing cream or oil to your ends to help fight frizz and help seal in moisture.
To keep your at home blowout looking fresh the next few days, try switching to a silk pillowcase and putting your hair up at night in a loose high bun. No pins or hair ties- which can lead to breakage and dents in your styleinstead opt for a scrunchie or silk hair bonnet.
In the days following- I’ll refresh my hair with dry shampoo and some volume boosting spray at the roots and a blast from the hair dryer on medium heat.
If this all sounds like way too much work and you’re looking for a little pampering check out our friends locally who specialize in beautiful blowouts.
2035 N Beebe Blvd
Coeur d’Alene, ID (208) 601-6115
1510 Northwest Blvd
Coeur d’Alene, ID (208) 771-7071
Clutter is a thief we have invited into our home. It robs us of peace, joy, money and time. It has a detrimental effect on our mental wellbeing, our creativity, productivity and causes brain fog and fatigue. Research shows that clutter increases stress, anxiety, and depression. It is impossible to relax when there is clutter because your brain must process everything continually. However, conquering clutter is possible!
Decluttering doesn’t have to be a giant project in which everything in the house is pulled out, every item touched and decided on in a single weekend. Decluttering is not just getting rid of unwanted items. It is about developing new habits and systems and sticking to them to prevent clutter from taking over again.
First things first. Have a plan. What area causes you the
most stress? Start there. How much time can you spend decluttering in that area? Be realistic. If you can do ten minutes a day, great! Do not make goals you cannot achieve. You will end up discouraged. Little bits of time each day or each week does make a difference.
Secondly, you will need three boxes, one for trash, one for donations, one for relocation. If you have ten minutes, choose one drawer or one small section of the room. Set your timer for the time you have predetermined. Trash, toss it. Be brutal.Only donate things that are usable and in good shape. Don’t make Goodwill take your junk to the dump. Anything that you are keeping that doesn’t belong in that area goes in the relocate box. Don’t take those things somewhere else until you are done. That is how you end up bouncing all over the house and never
donate your clutter today! getting anything done. Never pull out more than you can put back in your allotted time.
Look at your now decluttered area. Think about what you need to do daily or weekly to keep it that way? If we do not change our habits, then it will go back to the way it was in no time.
Habits of an uncluttered home:
• Everything needs a home, and everything needs to live in its home.
• Don’t put it down, put it away.
• Do it now. NOT later.
• Make decluttering a daily habit.
• Never leave a room empty handed.
• Only touch it once.
• Take the trash out, relocate things to their proper homes and take the donate box to the car. Do NOT leave it in your car for three months. It would be better to throw it all away than have mobile clutter!
Elizabeth is the author of the blog, A Self Cleaning House. www.theselfcleaninghouse.com
Here are some of my favorite donation centers. Your clutter could be someone else’s blessing. Get the clutter out, calm the chaos with new habits, welcome in the peace and bless others in need at the same time.
St Vincent de Paul Thrift Store
108 E Walnut Ave, Coeur d’Alene, ID 83814
Humane Society Thrift Shop
916 N 3rd St, Coeur d’Alene, ID 83814
Good Samaritan Thrift Store 501 E Lakeside Ave, Coeur d’Alene, ID 83814
UGM Thrift Store
7761 N Government Way, Coeur d’Alene, ID 83815
UGM Thrift Stores can schedule pick-ups of larger donations such as multiple boxes, furniture or equipment! Call 509.532. 3815 for details or to schedule a pick-up!
Written by Jennifer Miller
There is so much information out there. And, it’s easy to find contradicting information on any subject. The internet is the wild wild west especially when it comes to nutrition facts, anything goes and depending on who you ask, the answer will undoubtedly, always be different. So, if nothing else makes sense when it comes to nutrition, allow us to officially debunk these 7 common food misconceptions.
While celery is a low calorie food, it doesn’t have “negative calories”. Weighing in at around 6 calories per stalk and according to BBC Science, chewing and swallowing only burn about a half of a calorie, you won’t be in the negatives here. You are however eating a low calorie and high fiber vegetable that is a great source of antioxidants and addition to your diet. So while it’s not the magic weight loss trick, eating celery is still a healthy choice.
We get it, the bread basket isn’t always the best choice. Or the extra basket of chips at your favorite Mexican restaurant. But completely eliminating carbs isn’t always the best way to go. Swapping your processed carbs for whole grains however can give you the same results without cutting carbs cold turkey. In fact people who eat a diet with added healthy whole grains have 20 to 30% less risk of developing heart disease.
We’ve all tried it, a glass of wine or tumbler of your favorite spirit before bed to help you sleep. Unfortunately, this too is a myth. While alcohol does take the edge off and provide some momentary relaxation, your body will process it into sugar and in most cases cause you less restful sleep in the long run. Instead of the bottle, try the kettle. Our grandmother’s Sleepy Time tea will provide the same relaxing effects.
Thanks to the diet culture of the 90’s, this myth still stares us in the face everytime we go to the grocery store. Processed and pre packaged food marred with loud marketing slogans like “fat free”, “lean”, “smart” etc will trick your mind into thinking these are healthy choices (no pun intended). In reality, most processed fat free food manufacturers mostly compensate with other ingredients like sugar. Find a great local meal prep company who uses real food and balanced macros instead.
Personally, I’ve never quite understood this one. So many people are on different schedules then a normal 9 to 5. Your body does not shut down overnight either. It may take a but longer to digest heavier foods but it won’t just stop digesting. Stop going to bed hungry, it’ll only be harder to get that good night sleep we all need!
A veggie is a veggie is a veggie. As long as you’re ingesting it, it’s nutritious.
I can’t start my day without coffee but I also can’t (and you shouldn’t either) start your day with an empty stomach. Coffee on an empty stomach can cause nausea, cramping, and overall inflammation. While you may not be a big eater first thing in the morning, a hard boiled egg or high protein greek yogurt will help with energy levels and jumpstart your digestive system.
As always, consult your doctor or nutritionist before starting any diet plan. Advocate for yourself to meet your desired goals and enjoy everything in moderation.
Aim Nutrition Coaching
Individualized remotely-based nutrition coaching
www.aimnutritioncoaching.com
Feed Your Focus Now
www.feedyourfocusnow.com
Metamorphosis Personal Training & Nutrition
Private Studio, Nutrition & Online Coaching
www.metamorphosis-pts.com
In 2022, Caralyn and Dennis Dwyer proudly opened Northwell Medical Solutions after seeing a need for a niche medical business with reliable products and above all, quality customer service. When seeking treatment for conditions as personal as weight loss and erectile dysfunction, patients are looking to come to a place with individualized service where the staff treats you like family. Quality care for the patients that walk through the doors at Northwell Medical Solutions is the office’s top priority.
While you won’t find treatment for strep throat or a fever at Northwell. However, you will find two uniquely different but amazing specialty medicine services. On one side, Northwell provides a custom-blended and provider-supervised medical weight loss treatment with either Tirzepatide or Semaglutide. On the other side, concentrating on men’s health, they offer personalized and custom-blended specialty medication for erectile dysfunction that comes with no side effects and is pain-free and simple to administer in the comfort of a patient’s home.
If weight loss is what you seek, Northwell Medical utilizes a custom-blended and providersupervised medical weight loss treatment using either a GIP or GLP-1. These game changing medications slow gastric emptying and give patients the feeling of being fuller for longer. Thus causing you to consume less calories. Not to mention, there’s tremendous full body benefits beyond losing weight like an improved cardiovascular system, reduced chance of stroke, and neuroprotection, to name just a few.
Northwell’s medical weight loss program includes an initial consultation with their provider, weekly dosing and weight management, and the option of including vitamin injections. In addition to losing weight with the GIP or GLP-1, these vitamin injections help boost metabolism, burn calories, and give extra energy. The staff also gets the privilege of seeing patients regularly for dosing, weigh-ins, and to support them every step of the way during their weight loss journey.
In the men’s health arena- Northwell offers personalized and custom-blended specialty medication for erectile dysfunction. The treatment program includes an initial consultation and office dose so a patient can immediately see how effective the medication truly is. From there, each man is prescribed medication personally blended and tailored to his individual needs with enough supply to dose regularly in the privacy of his own home. Once patients have tried their personalized and localized medication using Northwell’s simple and pain-free proprietary applicator, they no longer need to visit their regular doctor for oral prescriptions or visit their Urologist for on-site medicine injections. Additionally, Northwell’s medication and method works for men of all ages (yes ALL) and also those who previously couldn’t be helped by ED medication. This includes those that have diabetes, previous prostate or colon cancer, or even exposure to agent orange.
At Northwell Medical Solutions, they contract Idaho licensed providers including Physicians and Nurse Practitioners who are experienced in their specialty and can answer any and all questions a patient may have. All provider consultations are done in clinic via telehealth. This allows them to keep provider costs down for the patients since they do not accept insurance.
On your first visit, after making an appointment via phone, email or online, you’ll arrive at their modern, clean and cozy office at 1025 W Ironwood Drive, Suite 3 on the lower level of the building. You will be greeted by Dennis, Caralyn or Krystal (in house Medical Assistant). Once you are checked in, your vitals will be performed then your consultation will take place with the provider via tele-health in one of their relaxing and comfortable exam rooms. Once the provider consultation concludes, first doses are administered, and any final questions are answered, a patient will be on their way to feeling their best and achieving Wellness for Life!
Northwell Medical is committed to making every patient feel like part of the family and cannot wait to meet each new patient that visits!
WEDNESDAY, MARCH 1, 2023
7 PM --------------------------------------------------
World Ballet Series: Cinderella
First Interstate Center for the Arts
334 W Spokane Falls Blvd, Spokane, WA
A part of the World Ballet Series, Cinderella is performed live by a multinational cast of 40 professional ballet dancers gathered to bring the most celebrated fairy tale to life. A visually stunning production accompanied by Sergei Prokofiev’s passionate celebrated score, over 150 hand-sewn radiant costumes, richly detailed hand-crafted sets, and sparkling choreography by Marina Kessler. Follow everyone’s favorite princess as she falls in love with a prince. Meet the wacky sisters, stepmother, and fairy godmother. See how the pumpkin becomes the carriage, and how the dreams come true!
Tickets: Tickets range from $49.00 to $94.00 and go on sale to the general public starting Friday, November 18 at 2pm local time at TicketsWest.com
THURSDAY, MARCH 2, 2023
6 PM – 9 PM --------------------------------------------------
DIY Pick your own project workshop
Barn 31: 1908 E Seltice Way, Post Falls, ID
Come DIY with us! Make something new for your home, spend time with friends or family and relax in the studio! We make creating fun and easy! With over 300 Projects available, you’re sure to find something you want to create!
To view all the available projects and get registered for a workshop, visit our website at www.barn31pf.com
FRIDAY, MARCH 3, 2023
11 AM – 12 PM --------------------------------------------------
Silver Lake Mall CdA
200 W, Hanley Ave. Coeur d ‘Alene
Learn the fundamentals of line dancing with Alvie. This class is designed for beginners. Whether you’ve had line dancing experience in the past and want to get back in or have never danced a line dance ever, this class is for you!
$40 for the four-week series
$12 for a drop-in class
Register online:
www.followmyleadstudio.com/group-dance-lessons
For Questions contact Alvie (509) 769-7343 or alvieaguilar@gmail.com
MAR 3 AT 12 PM until MAR 5 AT 4 PM
CDA Home and Garden Show
Kootenai County Fairgrounds
4056 N Government Way, Coeur d Alene, Idaho
Coeur d’Alene hosts over 100 vendors, over 4,200 attendees over 3 days this is a great opportunity to showcase your business.
This show marks the end of winter and the start of spring with beautiful, landscaped gardens, home improvement contractors, plants, crafts and so much more. There is something for everyone with large feature exhibits, a Taste of Spring and so much more. The show brings homeowners together with the area’s top building experts and remodelers. Professionals will be on hand to share their valuable knowledge that will bring your ideas to life or inspire you with new ones.
Tickets available at the Door $7 // Bring a nonperishable food donation and get in for $5
SATURDAY, MARCH 4, 2023
7 PM – 10 PM --------------------------------------------------
Wine, Stein, & Dine: Country Style
Kootenai County Fairgrounds
4056 N. Government Way, Coeur d’ Alene
Help support the Post Falls School District classrooms! Come out and enjoy tastings from over 85 vendors which includes wine, microbrews, and hard ciders. Hot and cold appetizers, and desserts, from a dozen local restaurants and small businesses. Live music, silent auction, photo booth, and wine tree raffle.
Tickets: www.pfefwsd.org
TUESDAY, MARCH 7, 2023
7:30 PM --------------------------------------------------
Choral Kaleidoscope Concert with Cardinal Chamber
Schuler Performing Arts Center
880 W Garden Ave. Coeur d’ Alene, ID
Concert Featuring Chamber Singers and Cardinal Chorale directed by Professor Max Mendez
THURSDAY, MARCH 9, 2023
5:30 PM – 6:30 PM --------------------------------------------------
Community + Cocktails - Community Meet Up
Beyond Bones Chiropractic
2362 N. Old Mill Loop, Coeur d’ Alene
Community + Cocktails is our monthly community
on next
meet up (aka open to absolutely anyone, of any age) where you get an opportunity to meet new people, mingle, and connect over a featured cocktail or mocktail.
Each month we feature a different local non-profit in need of support and recognition and hope that we can help you find you a cool place to donate, volunteer, or support in some other way.
THURSDAY, MARCH 16, 2023
5:30 PM --------------------------------------------------
North Idaho TMS and Brain Center Open House 9321 N. Government Way, Suite E, Hayden ID
Come learn about non-drug treatments for common mental health issues THAT WORK!
RSVP to Cheryl before March 10th at CHERYL@ NORTHIDAHOTMS.COM
SATURDAY, MARCH 18
3:00 PM - 4:00 PM
St. Patrick’s Parade
Downtown Coeur d’ Alene
The Coeur d’Alene Downtown Association is pleased to present the 18th Annual St. Patrick’s Day Parade on March 18 in partnership with Idaho Central Credit Union. The 2023 parade theme is “Shamrocks & Shenanigans”. Watch as the parade entries stroll down Sherman Avenue as they bring the Luck of the Irish to Downtown CDA with marching bands, dancing, music, and festive floats!
The parade starts at 3:00 p.m. at 8th & Sherman and travels West down Sherman Ave. to the intersection of 1st and Sherman Ave.
SATURDAY, MARCH 18, 2023
7 PM – 7:30 PM --------------------------------------------------
Comedy Night w/ Lee Hardon
Kroc Center Theater
1765 W. Golf Course Rd. Coeur d’ Alene
Based out of Nashville, Tennessee, Lee Hardin has been touring the country, telling relatable jokes and stories
Over the years, Lee has been able to share the stage with comedians like Henry Cho, Ryan Hamilton, & Nate Bargatze.
In 2019, his comedy special, “Not Quite A GrownUp” was released on DryBar Comedy. Lee also made his television debut on The Mike Huckabee Show, where he also performs regularly as the warm-up act. Tickets: www.app.arts-people.com
WEDNESDAY, MARCH 22, 2023
7:30 PM --------------------------------------------------
Wind Symphony in Concert
Schuler Performing Arts Center
880 W Garden Ave. Coeur d’ Alene, ID NIC Wind Symphony // Bryan Hannaford, conductor
FRIDAY, MARCH 24 & 25, 2023
Friday 5:30 PM – 8 PM Saturday 10:00AM - 4:00PM --------------------------------------------------
Rebel Junk Vintage Market
Kootenai County Fairgrounds
4056 N Government Way, Coeur d Alene, Idaho Shop over 100+ booths of local boutiques, artist, and vintage vendors! Enjoy your time walking down the aisles shopping many one of a kind finds. We will have food vendors and drinks for a great night out! Bring your besties on Saturday for a day of shopping the market and visit our 2 storefront locations in Coeur d’Alene! Rebel Junk Shoppe and Dixie & Co. Tickets: www.rebeljunk.com/tickets
WEDNESDAY, APRIL 12th
6:00-8:00pm --------------------------------------------------
Gardening Workshops with The Plant ProSue Bockelman
Majestic Park Pavilion, 5400 W. Majestic Ave., Rathdrum
PERENNIAL FLOWER GARDENS
Grow a beautiful garden that will come back year after year, bigger and better. We’ll talk about choosing plants for problem areas (including herbs) as well as planning, planting, watering, fertilizing, maintenance and pest control. Classes are $20 each and include a booklet. Register Online at: www.rathdrum.sportsites.com
FRIDAY, APRIL 14, 2023
5:30 PM
12th Annual Cowboy Ball
Kootenai County Fairgrounds
4056 N Government Way, Coeur d Alene
Proceeds benefit the North Idaho Fair & Rodeo Foundation which provides for capital improvements at the Kootenai County Fairgrounds and educational opportunities by way of scholarships to area youth and educational programs at the Kootenai County Fairgrounds and North Idaho State Fair. For questions or information on the annual Cowboy Ball call 208-765-4969 or email foundation@ northidahostatefair.com
Visit www.northidahowellness.com for more events, recipes, articles and more!
follow Lauryn and all her adventures at @thecopperlabel @lauryn.copperlabel
@laurynerogersWe have so many hidden gems here locally so this year we’ll be tapping into the local scene from the eyes of our local influencers. They’ll be sharing their favorite dining, hidden gems and tips + tricks for making the most out of North Idaho all while supporting our locally owned businesses.
As many of you know, I am the founder of The Copper Label and work as a full time stylist. You may not know I have many hobbies and activities I do regularly when I’m not behind the chair. In between running a salon and taking care of my clients’ manes, I’m also a real estate agent with Back40 Realty. Back40 is a brokerage of just 3 locals with a deep love for our beautiful hometown. I believe in giving back to the community that has given me so much. Working with charities like Children’s Village, Rescue4All, and Project Beauty Share allows me to support the things closest to my heart, children, animals and making sure that no great beauty product ever goes to waste. If you don’t know what one or all of these amazing organizations are, please reach out to me so I can elaborate!
I usually have to choose between several activities during the week because there is truly so many to choose from in our area. My husband and I have busy schedules, so the time we have together is very important and usually involves lots of great food, being outdoors with our dogs Hank & Lucy, hanging out with our wonderful friends and traveling. I would consider all of these meaningful forms of self-care.
For me, there are three important pillars of life, professional/ work, health(mental/ physical), and relationships. The goal is to strive for balance, knowing that there is always going to be an ebb & flow between them. Being able to reflect and recognize when things are not in balance is extremely important, and this level of self-awareness is also a form of self-care. The way that self-care can be portrayed today is completely backwards. First, self-care is almost exclusively aimed at women. The not-so-subtle suggestion is that women need to be reminded to care for themselves because they are so busy taking care of everyone else. And the even less-subtle suggestion that while we should be caring for ourselves, that doesn’t absolve us from taking care of everyone else. Or even worse, that your worth is directly connected to how you look.
Which brings me to my second point that the current portrayal of self-care is characterized as indulgence. This tells your brain that both the practice of self-care is something we are occasionally allowed to indulge in and that self care should feel like an indulgence. I am constantly battling this in my professional and personal life. That is precisely why I put scalp and hair health above vanity and style. Feeling great about how you look is only genuine if you internally match that. Improving your health, strength and reversing damage to your skin and hair should be the reason for appointments and the bonus is it makes you look amazing! Not the other way around.
In the fall of 2020, I stopped making excuses and started
Jiu Jitsu at Trevor Prangley’s AKA. I wanted to learn selfdefense and needed a new form of exercise that challenged me, both mind and body. I had no idea it would change my life the way it did. In Brazilian Jiu Jitsu (BJJ) a smaller person can defend themselves against a larger opponent. Learning how to apply leverage and grapple is without a doubt the most difficult thing I’ve ever experienced mentally and physically. BJJ teaches you incredible mental strength and values skill over height, weight, and brute strength. This is why BJJ is considered the ideal sport for self-defense for women. Finding ways to manage raw emotions can be difficult for me because I have to always be “on”. Since opening a new business, that took things to a whole new level. I’m not very good at being vulnerable and honest about how much I sometimes struggle with my own mental health. BJJ helps me relieve stress, reduce anxiety and build true confidence. It also is widely known to help treat ptsd, trauma and victims of domestic and sexual abuse. BJJ is infamous for developing the guard stance and teaching how to fight off an attacker. You learn how to use your legs, hips, core, back, and every other muscle to be defensive, apply joint locks, and chokes. This is particularly good for women because we tend to have isometric and hip strength beyond what men do. The added bonus is you’ll be in the best shape of your life after getting past conditioning and BJJ naturally increases your metabolism, cardiovascular/ muscular strength, flexibility and mobility.
Jiu Jitsu has taught me to love my body for what it can do rather than just what it looks like. It has virtually eliminated all my physical insecurities because of how differently I see myself now. I also love the Jiu Jitsu community, we are a family at AKA. You create a very special bond and connection with people you train with. I have built so many incredible friendships thanks to this sport. In addition I also do yoga twice a week with my amazing friend and yoga instructor Madelyn Halligan at AKA. This is not your typical yoga class, it will improve balance, increase mobility, and strengthen your overall health.
You don’t make progress and grow living inside your comfort zone. This is a hard truth I’ve had to learn time and time again. Do I enjoy getting pampered or using retail therapy occasionally as a form of self- care? Absolutely! But after working in the beauty industry for over a decade, I’ve seen what having an imbalanced perspective about it can do. It’s about changing your perspective and balance because if everything you consider self-care is just scratching the surface, you’re not doing it right. A huge part of success is just showing up and doing the work. It is not always comfortable or easy, but damn it’s worth it. You’re capable of so much more than you know. If you asked me 5 years ago if I would be able to do any of the things I’m doing on a daily basis now, I would tell you there’s no way. Sometimes it’s hard to recognize accomplishments or milestones I’ve made because of how hard the journey was to get there. I have failed a lot, but that has taught me more, it is about developing a true growth mindset. Self-care is not an indulgence, it is a discipline. It requires tough mindedness, a deep personal understanding of your priorities, and a respect for both yourself and the people you choose to spend your life with.
m a n c e o f p e o p l e o f a l l a g e s a n d w a l k s o f l i f e L e a r n t o r e c o g n i z e m u s c u l a r p a t t e r n s a s s o c i a t e d w i t h s t r e s s D e v e l o p a c o n s c i o u s n e s s a r o u n d h a b i t u a l p a t
