North Idaho Wellness Magazine | May + June 2021 by North Idaho Wellness Magazine

wellness

n or t h idah o

fitness

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health

MAY.JUN

2021

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beauty

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nutrition

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balance

T H E S T O RY B E H I N D T R U E L I F E CA N VA S local camping directory • the importance of fitness for kids • what is sugaring?

contents

may | 2021 | jun

8. GET OUTSIDE: A Natural Prescription for Wellness 12. LOCAL CAMPING DIRECTORY Camping in Gorgeous North Idaho 16. MEET HAYLEY GABRIEL Owner of True Life Canvas 18. COEUR D’LOVE Cleaning up our City on the Lake

16 8

in every issue

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

Fitness.......................................................................24 Beauty........................................................................26 Balance......................................................................28

kara’s korner

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

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

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wellness

north idaho

fitness

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health

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beauty

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nutrition

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balance

PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com MARKETING DIRECTOR Jennifer Miller jennifer@niwellnessbar.com LEAD WRITER S. Michal Bennett IN-HOUSE PHOTOGRAPHER + DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. --------CONTRIBUTORS S. Michal Bennett • Kara Hicks Jennifer Miller • Amanda Ament, RD Katie Terra • Elizabeth May Amy Wearne • Weston Cederblom Kelsey Lopez RDH, BSDH Alexandria Harrison --------SOCIAL northidahowellnessmagazine northidahowellnessmagazine --------www.northidahowellness.com The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of your practitioner or health care provider. The opinions expressed here are not necessarily those of Lang Design LLC., or its affiliates. Information in North Idaho Wellness Magazine is copyrighted and must not be reprinted, duplicated, or transmitted without permission. Copyright © 2020.

letter from the team

R E M M U S

This issue was originally intended to be all about camping and the great outdoors. With summer on the horizon, we are bursting

R E M M U S s!

s d i k r o f s p i t

to share our favorite places and tips and

tricks with you! While you’ll still find all that information inside, you’ll notice the front cover has nothing to do with camping. The

story of True Life Canvas was slated for a smaller article but when we heard Hayley’s

story and the passion and drive that goes into her business, we knew it needed to be told in a bigger and better way. So, we hope you enjoy this issue dedicated to all the beauty North Idaho has to offer, especially in the summer, and the true art that goes into doing something you truly love.

cheers to your health! Monica + Jennifer

on the cover. Pictured on our front cover is Hayley Gabriel the owner of True Life Canvas.

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

Cover Photography by Brady Campbell www.bradycampbellphotography.com

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Get Outside:

A Natural Prescription for Wellness Written by S. Michal Bennett

It is a fact. Getting outside and surrounding ourselves with nature is straight up medicine for me and my husband. Born in a Colorado mountain town on a frigid day and raised on the slopes of the Rocky Mountains and the backs of mules, Young seems to sigh away his stress in the first few minutes of hitting the trail. 8 may • june 2021

I also grew up with a lot of outside time, but my setting was quite different - empty overgrown city lots, sketchy arroyos, dusty Texas youth camps and Gulf of Mexico beaches. But I could see the stars at night, hear the birds in the morning, find shade under the magnolia tree during the day, and listen to the cicadas sing in the evening. At least once every year, my family would take a road trip to Colorado to visit family and either ski in Keystone or Copper Mountain or camp alongside a bubbling creek surrounded by rocky canyons and verdant alpine meadows. All of these landscapes instilled in both me and Young a sense of home in the outdoors. Here’s another fact. Getting yourself outside and surrounding yourself with nature is straight up medicine for all humans. If you don’t believe me, you can ask the scientists at the University of Anglia in the UK. According to a study published in 2018, “ exposure to greenspace reduces the risk of type II diabetes, cardiovascular disease, premature death, preterm birth, stress, and high blood pressure.”

“Doses of nature help us relax and, particularly combined with activity, have been shown to improve concentration in kids with ADHD, even after just 20 minutes playing at the park.” Still not convinced? I mean, I certainly do find joy in isolating myself for hours in the half-light of our bedroom with my journal or a good book. But then, when I open the curtain to rain pouring, snow falling, or sunshine streaming into the room, life takes a deep, revitalizing breath. So, here are some physical, psychological, relational, and emotional benefits to getting outside, breathing fresh air, and experiencing even a sliver of nature. REDUCED INFLAMMATION: Inflammation is associated with a wide range of disorders, diseases, and simple sickness. Studies have shown that time spent in a forest setting as opposed to a city setting had lowered levels of hypertension and inflammation, in old and young alike. INCREASED ENERGY: Our minds have an intense effect on our sense of tiredness, and mental fatigue is a real issue in our overstimulated, social media saturated culture. It’s been shown that even photos of nature have positive effects on your mental energy, however, there is nothing quite as restorative as actually immersing yourself in the awe inspiring outdoors. Reduced Depression & Anxiety- when combined with movement like walking, hiking, swimming, biking, and foraging, nature can often draw a person out of anxious feelings, bad moods, and even depression. It reminds us that there is something outside of ourselves, greater than our own problems and mental cycles. It challenges us to survive. northidahowellness.com 9

BOOSTED IMMUNITY: Limited exposure to the sun on your skin and your eyes (not directly looking at the sun) not only boosts “happy” hormones, but also promotes your body to produce Vitamin - D. Vitamin-D is sometimes referred to as the “sunshine vitamin” and facilitates normal immune function. It is also essential for growth, bone and teeth development, calcium absorption, and resistance to certain diseases. Other research also suggests that the harsh realities of forest environments could also boost immune function on a cellular level. LOWERED BLOOD PRESSURE: Multiple research reports that nitric oxide in our skin also responds to the sun by widening blood vessels and lowering blood pressure. This means better stress management and a more relaxed mind and body. FASTER HEALING: University studies have shown that patients who had a “green” natural light view from their window experienced less pain, dealt with less stress, took fewer pain medications, and recovered more quickly than those with “brick wall” views.

#GetOutside:

-------------------------• Turn off your AC and open your windows • During good weather • Take a walk around the block • Ride your bike to work • Plant a garden • Go to the park • Run or bike the Centennial Trail • Hike Tubbs Hill • Ride a zipline • Go river rafting • Ride a mountain bike trail • Plan a weekend at a local campground Check out the local camping guide on page 12 for a list of our favorites!

10 may • june 2021

IMPROVED FOCUS: Doses of nature help us relax and, particularly combined with activity, have been shown to improve concentration in kids with ADHD, even after just 20 minutes playing at the park. ENHANCED CREATIVITY: Nature is the original artist, and nature therapy has long been used to enhance creativity and problem solving. It is the inspiration for artists everywhere,regardless of their subjects. MOTIVATION FOR EXERCISE: Gyms are valuable, and being outside doesn’t necessarily translate to activity. However, indoor living is definitely associated with being sedentary, especially with children. British researchers found that kids were 2x more active when outside and getting outside can be an excellent opportunity to put your body in motion after sitting in front of a computer all day. INCREASED SOCIAL INTERACTIONS: Outdoor activities can create invaluable moments to connect with family and friends, whether it’s camping with your kids, joining a weekly community mountain bike ride, or huckleberry picking with friends. w

Camping in

gorgeous

North Idaho

We are lucky enough to live in one of the most beautiful places on Earth. With access to mountains and lakes alike, you can’t go wrong with where you choose to camp this summer. Below are some of our favorite places to hook up our Rv’s or pitch a tent. We hope you’re able to spend some time this season knee deep in a river or lake, covered in dust from your favorite trail, roasting marshmallows and telling campfire stories with your family and friends! Photos by Will Mueller

CAMP CDA Just 15 minutes from downtown Coeur d’Alene, you’ll find this family friendly camp nestled at the base of a mountain with some of the most beautiful lake views! Whether you’re bringing your tent, trailer or renting one of their modern, rustic cabins, you’ll love your time here. Take a canoe out into the bay, hike nearby Mineral Ridge with your pup, play horseshoe with the family and then relax by the fire! Camp CDA is your home away from home complete with showers, bathrooms, laundry, a pool and playground and free firewood. ------------tents • RV sites • hook ups • cabin • pet approved reservations: www.campcoeurdalene.com HARRISON CITY RV PARK Located at the southern end of Lake Coeur d’Alene, this campground is perfect for exploring historic Harrison, Idaho. The campground is located on the waterfront so dock your boat, swim and enjoy the summer. The campground includes 19 RV spaces with water, sewer and electrical hookups. Tent spaces and bathrooms are also available along with barbeque/ kitchen space, gazebo and playground. ------------tent • bathrooms • RV • hook ups • waterfront reservations: www.cityofharrisonid.com

LITTLE DIAMOND LAKE KOA Located just across the Idaho/Washington border, in Newport, this 365 acre campground features large RV spaces with full hook-ups, tent spaces and rental cabins. Bring your fur baby and let them play in the dog park. Teach the kids to fish in small Little Diamond Lake or head to the close by Diamond Lake for jet skiing or boating. The campground also boasts a frisbee golf course and pool. ------------RV sites • tents • restrooms • laundry • pet approved reservations: www.koa.com LOST MOOSE CAMPGROUND Head to Cataldo,Idaho if you’re ready to get back to nature and take in the beauty of North Idaho. Lost Moose boasts RV sites, tent spots and cabin rentals. Turn off your phone, you won’t have service anyway, and enjoy fishing in the creek or hop on your ATV and hit up one of many close by trails. Cool off from the hot summer sun in Latour Creek or wash off the day in their hot showers. Electrical and water hook ups are available. ------------RV sites • hookups • tent • cabins • showers • fishing reservations: www.lostmooserv.com WHISKEY ROCK BAY CAMPGROUND If small and scenic is what you’re looking for, Whiskey Rock is it. With only nine campsites, this campground gives you all the quiet and privacy you could ask for! It’s located on the west shore of Pend Oreille Lake just about ten miles south of Garfield Bay. Sites are available for free on a first come, first served basis. With a swimming beach, great fishing, boat access, fire rings and a picnic area, you’ll make unforgettable memories at Whiskey Rock! ------------RV • no hookups • restrooms • boat access swimming • picnic • day use spots reservations: www.fs.usda.gov northidahowellness.com 13

RILEY CREEK This family friendly campground is one of the largest in our area with 67 sites! All sites include both water and electricity hookups and no tent limits. Riley Creek has everything for a fun filled weekend including a hiking/biking trail, fishing piers, horseshoe pits, beach volleyball court, playground and basketball court. Pets are welcome and there is even a special spot for them to swim. Visit the Albeni Falls Visitor Center to learn more about the history of the dam and other features. Tours are given daily in the summer. Close by, you’ll find the town of Laclede where you can get groceries or gas. ------------RV • water & electricity • pet approved • boat ramps Sandy Beaches reservations: www.recreation.gov GOLD CREEK LODGE For when you want the full adventure! Gold Creek literally has it all. Located in Lakeview, Idaho, this site offers camping available to either tent or RV. Lodging is also available in their 9 room hotel or reserve their one of a kind yurt! On site dining available in their full service restaurant. Best of all, you can rent dirt bikes, e-bikes, or head out on the lake and go wake surfing. This is truly the best of everything North Idaho has to offer so pack up your gear and make a reservation now! ------------hotel • RV • hook-ups • tent • yurt • toy rentals reservations: www.goldcreeklodge.com SAM OWENS Nestled on the banks of Lake Pend Oreille in a dense forest is where you’ll find this magical campground. Just 21 miles outside of Sandpoint, Sam Owens has over 50 available sites for tent or RV camping. Spend your time here swimming, boating or exploring the attached Sam Owens Game Preserve where the wildlife is abundant. You’ll be able to spot deer and a variety of birds! Hike the half mile trail #4 to the vista above Owens Bay for the most beautiful views and a little dose of the area’s history. The campground also features a boat ramp, kayak and paddleboard rentals, bathrooms, available drinking water, picnic area and a dump station. ------------RV • no hookups • bathrooms • day use area pet approved • boat dock reservations: www.recreation.gov 14 may • june 2021

ROUND LAKE STATE PARK Located just 10 miles south of Sandpoint, this State Park is located on a 58 acre lake where you’ll enjoy forested and scenic views. There are plenty of camp sites including 16 with electric and water hook ups. You’ll also find indoor showers, bathrooms, and a dump station. Spend your time hiking, fishing, or rent a kayak, paddle boat or a SUP and explore the lake. Your kids will love the JR Ranger Program (available at all Idaho State Parks). Open now for first come, first serve. Reservations are required beginning Memorial Day weekend. ------------RV accessible up to 24ft • restrooms • day use-beach pet approved reservations: www.parksandrecreation.idaho.gov BLOSSOM MOUNTAIN TOP FARM Step into a real life fairy tale, just minutes away from Coeur d’Alene. Blossom Mountain Top Farm will allow you to reset, relax and take in all the beauty of nature. This end of the road farm includes a garden, orchard, walking trails, bunnies and spectacular views as far as the eye can see. At Blossom, you’re able to tent camp or rent their tiny home for the night. The tiny home includes a sleeping loft, small kitchen and bathroom with shower. You’ll find many hiking or biking trails close by. Be sure to get up early enough to watch the sunrise! ------------tents only • bathroom • tiny home rental campfires allowed • no pets booking availability: airbnb or hipcamp

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pictured left to right: shannon shibley hayley gabriel heidi klein

true life canvas the story behind

and Hayley...the artist behind it all!

Who says that art has be created on a canvas or from behind a potters wheel. Meet Hayley Shortridge-Gabriel, the artist behind True Life Canvas. Hayley is a long time Idaho resident and daughter of renowned painter Stephen Shortridge. Hayley herself is an accomplished painter and has sold her pieces from California to Florida. However, when she thought about spending her days alone in a studio, pursuing her painting career seemed like a struggle.

Photos by Brady Campbell

At age 19, one of Hayley’s best friends was diagnosed with breast cancer. Hayley felt completely helpless watching her fight and eventually lose her battle with cancer. Some years later, Hayley’s own mother was diagnosed with cancer. Despite fighting with everything she had, her vibrant, beautiful mother took her last breath with Hayley by her side. These two deeply personal losses woke her up to the harsh reality of what it truly looks like for those in the fight and to the agony of the loved ones wishing there was something, anything, they could do to help. Armed with a passion to help people and serious artistic talent and desire to be of service to those in need, Hayley felt she had found her calling and founded True Life Canvas in 2012. What drew her to the industry at first, was the 3D paramedical areola tattooing for those that have undergone mastectomies. She didn’t realize how rewarding the realistic digital microblading for eyebrows, eyeliner, lip blushing, tattoo removal and paramedical scar camouflaging would also become. Cancer treatments often cause hair loss and scarring and helping her clients feel whole or like themselves again became her driving force and inspired the tagline “Restoring what was once lost”. The medical reasoning behind these services is a true passion of True Life Canvas. So many clients, both men and women, suffering from Alopecia (sudden hair loss) or cancer patients who have lost eyebrows and eyelashes opt to have Hayley and her team create a realistic option to feel whole again. They also see many women who have undergone mastectomies and are able to create a 3D areola and nipple. Those clients are often surprised by the emotion that overcomes them when they see the final result. For many, they didn’t think they would ever be able to see that part of themselves again. “ It’s humbling to have the opportunity to be a part of that moment.” says Hayley. True Life Canvas cares so much about this procedure that they are often able to offer it for free to those who can’t afford it. Another big portion of their clientele are active women

who don’t want to worry about smearing or sweating their makeup off. Some clients are getting older and have lost eyesight and steadiness of their hands. These procedures relieve them of the burden of worry and insecurity that can go hand in hand with getting older. Soon after opening True Life Canvas, Hayley recruited her husband and better half, Aaron Gabriel. Aaron (another local Idahoan), along with his team at his digital marketing agency, were able to help grow the business by ten times in just under three years, giving Hayley the opportunity to focus on the clients and the quality of work provided. In 2016, they were able to launch True Life Canvas Academy to train students in permanent cosmetics and paramedical tattooing techniques. They started with a fundamental brow course and now offer advanced classes along with online courses like 3D paramedical areola tattooing, pigment removal and cross contamination prevention. Hayley’s passion shines through her teaching of hundreds of students and she takes great pride in being part of their journey. She holds nothing back, making sure she has done everything in her power to equip the next generation of skilled artists. They have gone so far as to work with multiple companies to help offer financing, making these courses more accessible to students regardless of their financial situation. Presently, True Life Canvas has recently moved to Riverstone right next to Zi Spa. All seven staff members are all long time locals including Heidi Klein, a permanent cosmetics artist who has been with the business for four years. They also recently added Shannon Shibley to their team, an injection specialist with over ten years of experience in Botox, Kybella and fillers. Hayley’s dream is to keep growing but slowly and sustainably. True Life Canvas firmly believes in offering a new service only when they can offer the absolute best. “We believe in the artistry of subtlety. Whether it’s eyebrows or injectables, we believe in our work not being noticeable. The best compliment of our work is for our clients to continually hear how fantastic they look and their friends wanting to know their secret. We care strongly about our clients and are dedicated to only the best for them.” w northidahowellness.com 17

Coeur d’Love Article and Photos by Weston Cederblom

18 may • june 2021

Coeur d’ Love began as a father/son duo who were greatly

concerned about the consistent areas around Lake Coeur d’Alene that gathered floating litter. Weston and Landon Cederblom spent many Monday evenings during 2017 and 2018, cleaning up the floating litter after busy weekends on the lake. Once the boat waves were absent, the lake calm and the water still, these trash piles were easier to spot. In time, they realized this was much more than a two man job and needed more people involved. On Earth Day in 2019, Coeur d’ Love was launched with the vision to provide a consistent service and help gain awareness.Their main source of funding is from beautiful pieces of photographic art. Ranging from high end framed prints to professional-museum grade canvas. Each art piece purchased sponsors a specific amount of hours dedicated to trash clean up. The main supporters being local individuals and small business owners proudly doing their part in giving back to Coeur d’Alene. 2020 was a challenging year. Just before the pandemic, Coeur d’ Love decided the best way to help spread awareness was to rent a small space in downtown Coeur d’Alene to serve as an art gallery. When the lockdowns hit, all their early season events were cancelled and they stuck out the early season with the limited foot traffic in town. Later in the summer, they were able to display a selection of art at Gozzer Ranch which was a successful addition to their efforts. The main focus of clean up has been the waters surface and around the lake, especially after busy weekends. Coeur d’Love also focuses on Tubbs Hill which they say needs attention multiple days a week due to its high traffic. They also hit up the boat launches and lake access points along the Centennial Trail and are extending their efforts to Fernan Lake. These frequently used places have little to no infrastructure in place such as trash or recycling bins. Coeur d’Love plans to change that. The biggest concerns they’ve discovered is a large amount of broken glass bottles on Tubb’s Hills beaches, fast food wrappers and cups along scenic pull outs, and cigarette butts littering the shores of Fernan Lake. Close to 1,000 butts have been found at the fishing pullouts. So how can you help? Join in on one of their clean up events. They have a team that cleans regularly or join one of the four larger clean ups throughout the season. The biggest being an end of summer clean up. Last year, Coeur d’Love partnered with Kootenai Environmental Alliance and thirty volunteers filled up an entire truck bed with trash from the water’s edge from Cougar Gulch Bay Reserve all the way to Mineral Ridge boat launch. In 2021, they are looking to partner with local businesses who will host their artwork in their establishments. These pieces can either be available for customers to purchase or leased seasonally as part of their decor. Their first business partner is Beyond Bones Chiropractic and they are actively seeking other like minded businesses who are hoping to make a difference and give back to the lake town we all love. w ------------------------------------------------------------------------------------------For more information on Coeur D’Love and how you can get involved please visit their website at CouerdLove.com or check out their social media channels.

northidahowellness.com 19

local eats

LEFT COAST FUSION

Tony Shields grew up in the fresh food industry with his parents who owned and operated a local farm fresh grocery store. He began his restaurant career as a server and quickly found out his passion was the back of the house. In the last eighteen plus years, he’s been cooking as a certified executive chef of multiple restaurants. Most recently, Tony was the chef of the Coeur d’Alene Resort Hagadone Events Center. He left the position to pursue his dreams of mobile food trucks and world class catering. Tony opened Left Coast Fusion out of a want to create a chef driven food business. A business that concentrated on both locally and responsibly sourced foods, scratch made everything including breads and taco tortillas. He also wanted a huge presence in the local catering arena. His goal was to start small and work his way up so they started with a single food trailer and now operate multiple locations and provide hundreds of events a year with world class catering.

Pictured above is the Fusion Green Salad with Ahi --------------------------------------------------LEFT COAST FUSION TRUCK 510 E Best Ave, Coeur d’Alene (208) 505-0434 Follow on Facebook and Instagram! @left.coast.fusion.truck 20 may • june 2021

While many others were forced to close or limit service, Tony and Left Coast Fusion were able to stay open and continue to operate due to their mobility. Although it limited their catering options, the business allowed Tony and his team to continue to make a living during 2020. The biggest upside to being mobile rather than a brick and mortar is the flexibility. “We are able to make it out to weddings, larger events and other caterings quite easily and can really be involved in our local food scene.” w

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health

hungry for camping? Here are helpful tips to make the camping experience better Written by Amanda Ament | Registered Dietitian at Heritage Health

Crisp air. Campfire. Burnt sugar. Pine. Sizzling bacon (turkey bacon if you’re me,

and yes, my friends tease me about this preference routinely). These are the hallmark smells that remind me of camping. They take me deep into the woods, sitting around a fire with friends and family, doing nothing and everything all at once. With camping comes the exciting prospect of … what do we get to eat?! Is this a “treat yo self” (shout out to Parks and Rec) moment, or an opportunity to eat especially healthfully so we have good energy to hike, bike, fish, and RAZR ride? Both, I say! Mix it up and keep it fun.

22 may • june 2021

Here are some quick tips and tricks to minimize food prep time, decrease waste, ensure safety, and maximize your time doing those more fun things. • Make sure your perishable food stays cold until you’re ready to eat it. Throw a thermometer into your cooler or camper’s fridge to ensure your food stays under 41°F. Once you bring out perishable items for enjoyment, be sure to eat, put away, or dispose of these within four hours. Otherwise, they enter the danger zone, which means increased risk for foodborne illness.

Dirne Foundation

• Minimize the use of disposable items that you have to pack out of your site. Instead of water bottles, bring some 1 or 2.5-gallon jugs and get a reusable water bottle. • If working with a cooler, make your own ice packs. Freeze at least one of your gallon jugs of water or any milk you may bring with you. It’ll contribute to the cold and give you something refreshing to drink as it starts to thaw! • Pre-make things yourself or purchase prepackaged convenience items. Prep breakfast burritos at home that can be reheated over the fire. Get some chopped salad kits. Put together or purchase fruit and veggie trays. Pack some pre-made fruit and yogurt parfaits and add a high fiber cereal when you’re ready to eat for a balanced breakfast. • Choose foods that can be used in multiple ways. For example, we will often bring pre-cooked chicken or pork and add that to many of our meals. We may have burritos for breakfast, a salad for lunch, and wraps or tacos for dinner… all can utilize the same protein! • Don’t forget the fun food. Bring on the s’mores! Break out the Oreos for that taste test challenge. Get that bag of Flamin’ Hot Cheetos that you save just for weekends like this. Above everything though, no matter what you eat and drink, or what activities you participate in, please leave your campsite in better condition than you found it. Pack out what you pack in. We’ve had a huge influx of new people into this beautiful area that we live in. We all want to enjoy it. Please do your part in protecting and preserving it. w

We Can’t Help Everyone...

but, Everyone Can Help Someone.

Bee the Light, donate today at:

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northidahowellness.com 23

fitness

Finding Momentum Inspiring kids to DREAM BIG through movement

Written by Katie Terra Owner & Operator of Momentum

At Momentum Sports and Play, our mission is

to build confidence, encourage self-esteem and inspire children to dream big! We believe in “bodies and minds in motion”, and strive to not only create relationships with our students, but to foster their physical and cognitive development through fun and challenging programs. We developed our non competitive gymnastics and Ninja programs to be child- centered rather than skill centered, and we get to know our students as individuals in order to help them achieve their goals. It’s no secret that physical activity is beneficial for all ages, but at Momentum, we want to help build those habits early on. Studies show that kids who participate in higher levels of physical activity have less risk of developing adverse health conditions and tend to perform better cognitively than their peers who are not as physically active. Our kids have a blast racing through obstacle courses in our Ninja classes, learning new vaults and tumbling skills in our gymnastics program, and playing games with new and old friends in our homeschool PE classes. Many times, they are surprised to find that they are out of breath and sweating at the end of class because they are so focused on the fun!

My husband Josh and I started Momentum to provide a space for kids to learn new skills, develop their passions and connect with others in this amazing community. Josh and I worked as program directors at a large gym, where Josh first began a parkour program as a college student. Together, we have decades of combined coaching experience. More recently, Josh worked as an Aerospace Engineer. With his background, it is no surprise that he is the force behind our Ninja and STEAM programs. I am a former elementary school teacher with a degree in Nutrition, and am so excited to combine my passion for health and fitness with a love of working with kids and families at Momentum. At Momentum, we provide a multitude of different classes for kids of all ages. From Ninja- our gymnastics based parkour program- to gymnastics and tumbling,STEAM and homeschool PE, Parent’s Nights Out, and Summer Day Camps, we have classes and events to keep kiddos continually active and learning.

For our little athletes, (5 years and younger) we have Kinder versions of our programs, including Little Ninjas, Gymnastics, and Twirl and Tumble (half dance and half gymnastics). While similar to our programs for older children, our Kinder curriculum includes activities that focus on age appropriate physical and cognitive development. For the little ones who just want to drop in and get out some energy, we have Kinder morning playtime a few mornings each week. Whether our students want to use the skills they learn at our gym yo move on to competitive gymnastics, improve agility for other sports, or just continue to have fun, our goal is to prepare them physically while building confidence, self-esteem and life long healthy habits! w ------------------------------------------------------------------------------MOMENTUM SPORTS AND PLAY 245 W Bosanko Ave #1 | Coeur d’Alene (208) 966-4535 | @momentumcda www.momentumsportsandplay.com

“Pilates is for all body types. Young, middle-aged, and old, I want you to feel strong from the inside out. Balanced Pilates Center is a place to allow your mind and body to connect through a series of movements designed to strengthen your mind and your body, lengthen your muscles, and improve flexibility and balance.” -Kathy Robinson, owner, Pilates instructor Owner Kathy Robinson is a certified BASI Pilates instructor. Upon completing her training, she began teaching right away and has been helping people discover the benefits of Pilates since 2018. In a world filled with so much extremism, find your balance at Balanced Pilates Center.

Downtown's only fully equipped, private Pilates studio. www.balancedpilatescenter.com 118 N 7TH ST COEUR D'ALENE, ID 83814 (208) 819-2401

northidahowellness.com 25

beauty

Written by Alexandria Harrison

The Beauty Secret Virtually No One Knows About

the sweetness of sugaring

The hunt for smooth, hairless skin without the razor burn, ingrown hairs, and irritation is over!

Introducing Sugaring: an ancient hair removal method dating back thousands of years to the early Persian Empire. It requires a honey-like pliable paste that consists only of: • Sugar • Lemon Juice & Water This sweet concoction originated as a luxurious beauty therapy performed on Cleopatra herself. Fit for an empress, the art of sugaring has a plethora of benefits.

26 may • june 2021

Sugaring is 100% all natural, organic, and uses only eco friendly ingredients. Unlike wax, which includes harmful additives such as paraffin, alcohol, perfumes and dyes that irritate the skin, sugar paste is formulated with only three ingredients that are more gentle, effective and even biodegradable. Sugaring is safe and effective for all skin types. It doesn’t need to be heated to the high temperatures as wax does. This means there is no risk of burning, swelling or lifting of live skin, where sugar paste only adheres to the hair and dead skin cells making it gentle enough for even the most sensitive skin. So, how does sugaring achieve long lasting results? The formula is applied against the grain and removed in the direction of hair growth with the flick of a wrist. The sugar removes the hair shaft right from the bulb with no breakage or any part of the follicle left behind. This method reveals smooth skin without redness, a reduced chance of ingrown hairs, and bare skin for longer between appointments. And you won’t have to spend the rest of the day picking bits of wax off your skin or worrying about oily wax remover staining your clothes since the sugar paste is water soluble and wipes away easily with a warm towel. But is it sanitary? Absolutely! Fresh sugar paste is withdrawn from the container each time. Most times, only one ball of paste is enough for the job. There is zero chance of contamination, double-dipping or reuse of anything that touches used sugar paste. Sugaring also leads to permanent hair removal. Each time you get sugared, the roots of hair follicles are detached from the pores, the follicle collapses and a new hair follicle begins reconstructing. Over time, as those follicles weaken, many will stop growing hair altogether. The longer you sugar on a monthly basis, the finer, and more sparse the hair growth will be. So ditch the razor, wax, and toxic hair removal creams this summer, and experience a sweet alternative to healthy, hair-free, radiant skin! w ------------------------------------------------------------------Alexandria Harrison is an Esthetrician and Sugaring Expert at Beauty at the Lake in downtown Coeur d’Alene.

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northidahowellness.com 27

balance

the

SELF CLEANING HOUSE Written by Elizabeth May

Is the self-cleaning house the unicorn

of mothers of toddlers everywhere? Is it a myth made by wishes and dreams of parents of messy teens and wives of well meaning men who just cannot seem to get those socks all the way to the hamper? Or can it be true? What if a house could be transformed into a seemingly “self-cleaning house”? I have made it my mission over the last thirty plus years to do just that. As a wife, mother of four and a daycare provider, I was stretched, stressed, frustrated and tired. I wanted a clean home without nagging my husband and children and being cranky about it. I was spending all my time doing never-ending chores and did not get to enjoy my family. I knew there had to be a better way.

28 may • june 2021

The Self-Cleaning house is what has come together over years of trial and error. We have been taught that you must spend all day in sweats and rubber gloves to get housework done right. That perfectionism is what holds us back. Breaking housework into small easy tasks that can be done in just a few minutes each day creates a clean home with little effort! I know you’re thinking “I don’t have time to clean my house once a week, much less clean it every day!!” You’re right! No one has time to spend hours cleaning the house. And who wants to? These simple routines literally take only minutes each day. This is not your mama’s house cleaning! We are not going to spend all day on Saturday doing laundry, cleaning toilets, and scrubbing floors. Ain’t nobody got time for that! Routine is going to become your new best friend. Routine is going to free you from house “cleaning”. Instead, you’ll be doing house “keeping”. By implementing simple routines into each day, you will find the time and freedom to spend time doing things you truly love and enjoy your own home so much more. These routines are what make your house seem to be self-cleaning and are the foundation of a clean and tidy home. Things you do on autopilot. They will become so much a part of your day, you won’t even think about them. No different than brushing your teeth. w ---------------------------------------------------------------------------------------Elizabeth May is the founder and blogger of The Self Cleaning House (www.theselfcleaninghouse.com)

to do list:

MORNING: q Set up your day for success q Make the beds q Clean the bathrooms q Empty the dishwasher q Check your calender q What’s for dinner? q Start a load of laundry EVENING: q Every good day starts with the night before q Do the dishes q Finish that load of laundry q Take out the trash and/or recycling q Room Reset: Tidy up, fluff the pillows etc. q Check the calendar q Set out the clothes for the morning WEEKLY: Don’t clean on weekends! q Monday - Laundry q Tuesday - Bathrooms q Wednesday - Sweep, mop & menu plan q Thursday - Kitchen q Friday - Vacuum & dust

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nutrition

TOP 10 TIPS FOR SUMMER:

sustainable summer 10 tips for staying on track this summer

Written by Amy Wearne | Owner of AIM Nutrition

We’re heading into summer time which means we want to look good while enjoying all that summer brings. There is a plethora of information available when it comes to nutrition. Having so many resources available is both a blessing and a curse. With so much information to sift through, how can you know what works best for you and YOUR goals? How do you focus on getting or staying healthy without feeling like you’ve brought the Grinch to the backyard BBQ? Whether you prefer flexible dieting, keto, paleo, plant-based or another style of eating, there are a few key strategies that you can employ to help you feel confident in your nutrition. Building diet and lifestyle habits can be overwhelming at times, so we’re sharing our top 10 tips and tricks to help you keep it simple. After all, the simpler things are, the more sustainable (and enjoyable!) they’ll feel. This is the trick to ultimate success. Using these tips and tricks throughout the summer season can directly translate into progress towards your goals. 30 may • june 2021

#1. Always have foods in the house that are primarily made up of protein, carbs or fats to make building balanced meals easier. #2. Never grocery shop hungry. Planning a meal or snack ahead of time can be a game changer when it comes to sticking to your list. #3. Set your environment up for success. Keep tempting foods off the counters and in the back of the pantry. #4. Skipping breakfast is a bad idea. Actually, skipping any meal is a bad idea and it only sets you up for overeating at your next meal. Divide your food evenly throughout your meals. #5. If you’re struggling with hunger, try eating fewer, larger meals instead of smaller frequent ones to achieve a genuine sense of fullness. #6. Find a few “go to” meals closest to the three places you spend the most time (your “food radius” - often work, school, gym) so you’re never without a back up plan when you need to grab something in a pinch. #7. Don’t drink your calories, (alcohol, coconut water, kombucha). If hunger is an issue, volume (chewing and swallowing your food) will almost always be more satisfying. #8. Try the “This or That but Not Both” rule. Allow yourself a beer or a dessert at your friends barbeque but not both. #9. Bring a main dish to social gatherings. If you want to feel more in control of your intake ensure there is something at the barbeque, family gathering or picnic, that you know serves your goals. Bringing a bag of chips puts your nutrition destiny in someone else’s hands. #10. The one thing that doesn’t fit is spontaneity- always have a plan. If we fail to plan, we plan to fail and no matter how cliche that sounds, that’s the truth. Tell someone your plan, process how you’re going to follow through and execute.

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wellness in business

namaste foods

Namaste Foods, pronounced (Naa-Maa-Stay) was born out of passion, pure and simple- a passion for helping people and for making great food. Namaste is free of gluten and the top eight allergens- egg, soy, dairy, peanuts, wheat, tree nuts and shellfish. Since the year 2000, this women-owned and family run business has grown to include cake mixes, pizza crust mix, xanthan gum, and ever popular cake cups. One of the many benefits of these mixes is that it brings everyone to the kitchen for that special family time that is created from cooking together. Namaste is committed to providing their customers with a worry-free product. They own the facility their product is produced in and can guarantee that it is certified gluten free and organic and free of all major allergens. Namaste knows that eating healthy and safely shouldn’t have to break the bank so most of their mixes make a double batch, meaning you can enjoy one now and save one for later. Not only is Namaste committed to making food that makes you smile, they are deeply committed to our community and our planet. They choose a different charity or organization monthly to give part of their proceeds to. Some local charities include The Vanessa Behan Crisis Nursery, Equality Now and The Children’s Village. You can find Namaste Foods locally at Pilgrims, The Culinary Stone and Super 1 stores. All their products are also available online.(namastefoods.com) Namaste is an ancient Sanskrit word meaning “the spirit within me honors the spirit within you.” To the women at Namaste Foods, it means they wish you well in every way.” They are deeply committed to making food everyone can enjoy- together- the way friends and families have been doing for generations.

32 may • june 2021

Drop Biscuits

Makes 10-12 biscuits or 6 shortcakes

INGREDIENTS 2 cups Namaste Perfect Flour Blend or Namaste Organic Perfect Flour Blend 2/3 cup milk (any kind) 1 egg 3 tsp. baking powder 1/2 to 1 tsp. salt, to taste (optional) 2 tsp. sugar 8 tbsp. cold butter or shortening DIRECTIONS Preheat oven to 450° F. Combine egg and milk and set aside. Combine dry ingredients. Cut in butter with two pastry knives or pastry cutter until butter is the size of small peas. Add wet ingredients all at once and toss gently with a fork until mixture barely stays together. (Over beating mixture will make for tough biscuits). Drop batter onto ungreased baking sheet. Bake for 10-12 minutes until golden brown. For shortcakes: increase sugar to 1/3 cup, reduce salt to 1/2 teaspoon and press or roll out dough to circles 3/4” thick. VARIATIONS Feel free to brush biscuits with melted butter right out of the oven. Adding things like granulated garlic, a teaspoon of herbs such as thyme, rosemary or sage (or any combination) or shredded cheese make these really special, too.

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ask the expert

dental erosion the truth about

Written by Kelsey Lopez RDH, BSDH

Sweet Summertime! It’s almost here. Windows down, radio up and your favorite to-go beverage as you drive down the road. If you’re like me, there is something incredibly comforting about sipping on an iced americano in the heat of the day. Do you know though, that liquid sugar in drinks is the single largest source of added sugar in the American diet? Nowadays, most people are aware of these sneaky sugars filling up their coffee cups and have opted for healthier choices. However, being a dental hygienist has opened my eyes to something equally important when it comes to beverages and your oral health. I’m here to tell you more about this emerging public health issue in people of all ages.

34 may • june 2021

Dental erosion is defined as loss of dental hard tissue that is chemically etched away from the tooth surface. The condition is distinctly different from cavity formation in that it has to do more with the pH in your mouth than cavity forming bacteria. pH stands for “potential hydrogen” and is a way to measure the acidity or alkalinity of a substance. The lower the number, the more acidic a substance is. The higher the number, the more alkaline the substance is. Water is right in the middle with a pH level of 7. The normal pH range for saliva is 6.2 to 7.6 and just like the rest of your body, your mouth needs a balanced pH. The pH level of your saliva can drop below 5.5 when you’re drinking acidic beverages. When this happens, the acids in your mouth start to break down causing dental erosion. Interestingly enough, the greatest number of dental erosion cases occur in “healthy” individuals. This is because healthy diets include more fruits and vegetables which can be acidic. Fruit juices, herbal teas, energy drinks and even certain bottled waters can contribute to dental erosion when consumed excessively. Left unchecked, dental erosion can lead to pain, hypersensitivity, increased cavity risk, and yellowing of teeth. It’s safe to assume that no one wants yellow teeth, let alone any other issue!

What can you do to start preserving your teeth right now? • Avoid sugary soft drinks. If you can’t resist, drink them quickly and follow up with a glass of water. Sipping on them over a long period of time will prolong the acid attacks. • Avoid black coffee. Adding dairy (not a sugary flavored creamer) can help counteract the acidity. • Avoid brushing your teeth after drinking highly acidic beverages such as soft drinks, cider, wine or beer. These drinks soften your tooth enamel and brushing too soon after can further damage your enamel. • Chew gum. Preferably with xylitol. Chewing gum encourages saliva production and helps restore pH balance. • Stay hydrated!! • Visit your dental hygienist! Make sure you’re keeping your regular dental appointments. Your dentist and hygienist are trained to see things in your mouth and on your teeth that you can’t see!

Enjoying an iced coffee with friends or a beer on date night won’t ruin your teeth but many years of acid attacks eventually can take their toll. As long as you’re staying mindful to the steps above, you can keep those pearly whites intact while still enjoying your favorite food and drinks! w --------------------------------------------------------------------------Kelsey Lopez is a dental hygienist at Spokane Family Dental.

northidahowellness.com 35

publisher’s picks It’s time to go glamp-ing!

Last year, my family made the ultimate camping commitment and invested in a travel trailer to make our summer adventures even more enjoyable. We spent most of the summer exploring our neck of the woods and beyond and we can’t wait to hit the road again this year! I learned a lot last year on our maiden voyages and am thrilled to share with you my favorite camping tips and tricks. May they help make your tent or trailer trips a little smoother. Happy Trails! ★★★★★

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BUGGYBANDS

----------------------If you’ve ever camped in North Idaho, you know those pesky mosquitoes can wreak havoc on your camping trip. No one wants to spend a weekend itching and scratching after getting eaten alive. My favorite thing to buy for my family are Buggy Bands. Not only are they DEET free and non toxic but they are children and pet safe. I always have my whole family wear one either on their wrists or ankles. The best thing is that they are good for up to 300 hours! Pick them up at our local Lowe’s or on Amazon! -------------

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36 may • june 2021

FISHING GEAR

----------------------My whole family loves to fish! It’s one of my favorite ways to spend time together whether we catch something or not. To gear up for the season, I head to Fins and Feathers. They have everything we need to cast off whether it be our licenses, new rods and reels, lures and other gear. You can even check lake conditions before you go on their website! ---------

Fins & Feathers Tackle Shop 1816 Sherman Ave Downtown Coeur d’Alene (208) 667-9304

Your families health is our mission

HIKING GEAR

----------------------We love to explore our campsites and surrounding areas on foot. To dress my whole family for a hike, we head to Tri-State outfitters. It seems my boys need new hiking boots or water shoes every year and Tri State always has the best selection! I always seem to find something else we need for the summer there, they even have a section dedicated to pups so my dog, Murphee, is always ready for camping too! -------------

Tri-State Outfitters

6275 N Sunshine Street | Coeur d’Alene (208) 772-0613

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CAMPFIRE BANANA BOATS

----------------------You can’t go wrong with this cross between a s’more and a banana split! My kids love them and love making them and frankly, so do I! Take a banana with it’s peel still on and cut it down the middle and pull slightly apart. Fill with your favorite ingredients like chocolate chips, strawberries, mini marshmallows and graham cracker crumbles. I wrap them first in parchment paper then in aluminum foil and then place them on the campfire grate for a few minutes to warm. You’re left with a warm banana filled with melty, delicious toppings.

BAD WEATHER BOXES

---------------------------------It’s an unfortunate part of camping, the weather can change at any moment and sometimes you’re stuck in a small space with bored kids during a rainstorm. I always pack a couple small boxes with coloring sheets, markers, puzzles, card games and books to keep my boys entertained should bad weather or boredom strike. I love that I can pick up these items really anywhere in town but my favorite place is the local dollar store. Why? If these toys get lost or ruined, they were only a dollar!

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38 may • june 2021

kara’s corner

MEAL CAMPING TIPS

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

PREP: COOK, CHOP & PORTION Make a meal plan, then break each meal down to see what you can cook, chop or portion out ahead of time. That might mean fully cooking some of your meat. If it is something like chopped grilled chicken or taco meat, after it is fully cooked and cooled I store it in a gallon zip lock bag then freeze it. Keep the bag lying flat while freezing so that it is easier to thaw and reheat the day you are using it. If you are making something like a coleslaw, pre-chop and portion your ingredients so that all you have to do is assemble at meal time. And if you’re making your favorite homemade pancakes, measure out all of your ingredients ahead of time. This eliminates the need to pack full containers of ingredients as well as measuring cups and spoons.

I joke with my hubby about how “family vacations” are not really “vacations” for moms. I prefer “family trips” instead, as there are always mouths to feed, right? Don’t get me wrong, I LOVE family trips! Unplugging and detaching from the normal daily distractions is a huge blessing. In order to make meal time easier I’m sharing my favorite tips for feeding your family while camping!

MAKE SMART SPLURGES: As a mom, I’m always trying to make the best choices when I feed my family. I take the responsibility of feeding and nourishing my family well very seriously. It’s a constant balancing act that I do between choosing organic, nutrient dense whole foods and using convenience items that I know my kids might love. When it comes to camping, I try to choose the things that I KNOW they will eat. We like to do some “splurge” items while camping, just try to keep it the best quality you can afford.

KEEP IT SIMPLE: I don’t know if you are like me, but I’m really good at over complicating things. When you are planning out your menu, do your best to keep it simple! Think of meals that only require one pot or just the grill to avoid extra dishes to wash after the meal. I don’t use single use paper, plastic or metal items very often, but camping might be the time to do that to save on time. You’ll also be saving on water if you don’t have to wash them!

If you have some fun family camping trips on the schedule this summer, I hope these tips will make meal planning & meal time easier, allowing for the MOST time and energy to be on connecting, adventuring and making fun memories with your family and friends! Happy & Healthy Adventuring! @kara_thewholemomma northidahowellness.com 39

GOLF FITNESS

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North Idaho Wellness Magazine | May + June 2021

Articles inside

Balance

Ask the Expert

Beauty

Nutrition

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Health