wellness
n or t h idah o
fitness
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health
MAY | JUNE
2022
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beauty
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nutrition
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balance
M E ET TH E OW N E R S OF CYCL EBAR COEUR D’AL ENE inside >> local women leaders • motherhood • women’s health
contents
table of
may | 2022 | june
page 8 // STANDING UP FOR YOURSELF page 12 // MEET CYCLEBAR OWNERS a powerhouse trio page 26 // SPRING SKIN the benefits of dry brushing page 34 // HEALTHY MOM -- HEALTHY BABY
8
KARA’S CORNER
26
40
healthy living and whole food momma shares healthy ideas + recipes each issue!
in every issue
Health.......................................................................22 Fitness.......................................................................24 Beauty........................................................................26 Balance......................................................................28 Nutrition...................................................................30 Wellness in Business......................................................32
32
Ask the Expert...............................................................34 Local Eats.......................................................................36
wellness
north idaho
fitness
fresh. local. organic.
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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 + EDITORIAL DIRECTOR Jennifer Miller jennifer@niwellnessbar.com LEAD WRITER S. Michal Bennett
it’s
Cook Outside season. Organic & heirloom seeds. Local & organic starters. Organic, delicious produce.
IN-HOUSE PHOTOGRAPHER + DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. --------CONTRIBUTORS Jennifer Miller • Kara Hicks Rachel Shamberg • Marc Stewart Joya Kennedy • Nikki Parquette MPAS, PA-C Naomi Boutz • Kelly Pintler • Jennifer Green Dr. Stephanie Persondek • Heather Gallegos ---------
1316 N. 4TH ST. COEUR D’ALENE, ID
208.676.9730 pilgrimsmarket.com
4 may • june 2022
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 As women, we are given a picture of society of what we should look like, how we should act and what our life should be like. It can be overwhelming and exhausting to live up to society’s demands, how other people portray themselves and the images of the perfect women we are bombarded with on social media. At the end of the day, when you look in the mirror, the journey is yours and yours alone. It will look different for you than it does for your neighbor. Comparison is the thief of joy as they say. So comparing your chapter 1 to someone else’s chapter 10 just doesn’t work. We hope the content
in this issue from local women
inspires you in your journey, whatever it may look like and whatever chapter you’re in. So, in honor of our annual Women’s Issue, here’s to strong women, may we know them, be them and raise them!
cheers to your health and happiness! Monica + Jennifer
on the cover
The owners of CycleBar CDA Kacie Cousino, Kacie Dalrymple, Nicole Cramer WWW.CYCLEBAR.COM
------------------
Cover Photography by Brady Campbell www.bradycampbellphotography.com northidahowellness.com 5
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WELLNESS
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FITNESS
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NUTRITION
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BALANCE
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SELF CARE
Join Us! Explore ways to live a healthier life, experience balance & learn from our local wellness experts!
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northidahowellness.com 7
8 may • june 2022
Standing Up for Yourself IN A DEMANDING WORLD Written by S. Michal Bennett
What does it mean to be happy? Our culture and
society push happiness on us like a drug. Your favorite cereal will start your day on a happy note! Those shoes will complete that outfit and make people compliment you and make you happy. Modesty is elegance. Showing off those puppies is powerful. You should diet to get a bikini body, but your body is beautiful just as it is. Maintaining a happy marriage means being a dutiful wife, but women should demand equality with men at home and at work. What does all this even mean and what does it have to do with happiness? Happiness is an emotion. It’s fleeting and fickle. You can tell your reflection you’re happy all day long, but it doesn’t change what you feel inside at any given moment. The definition of happiness varies for every single person and with each passing hour. We are each unique , and we have our own life experiences seen through individual perspectives. Our personalities and influences shape our opinions and approach to life, circumstances, ourselves and others. We strive for meaning and seek connection. We develop coping mechanisms when we don’t measure up to expectations or experience deep wounds of rejection. We are ourselves. But we’re also one of 7.9 billion on this planet. The world tells us that it’s the big, grand things that give us significance, make us “successful”. But I’d argue that most of us don’t accomplish what “they” say are feats of greatness. Power and excellence are achieved one small, mundane task or life moment at a time. You are worthy because you got up today, put on clothes, folded the laundry, got groceries, pet the dog, played with the baby, sat at a desk, answered the phone, made a list, paid a bill, drove to the gas station…you are an individual and part of the human race. You matter.
But it’s a fact that life sucks. Put simply, it’s one obstacle after another, small or large, good or bad, and we can either deny that there’s an obstacle or grow, learn, adapt, and problem solve through it. Take a pause right now and hold this moment, expectation, situation that you find yourself in gently in your hands. Ask yourself if you care, why you care, and where does it rank on the proverbial list of things you care about. What’s in your hands and the feelings that you’re feeling about it are 100% valid. Feel those feelings! Then, use those feelings and this problem to define what’s important to you, to solidify who and what you love, to set boundaries for your health and the vitality of those around you, and to move on to better problems instead of destructively holding on to this one. Working and walking through today’s problems and feelings - I’m doing this not because I’m obligated to or someone told me that there’s something wrong with me, and I need to change me as a human who is wrong, just wrong. That shame is a feeling that I can unpack and render powerless. I do this because I value the truth and a healthy, whole me. I do it for the good of this vulnerable, incomplete human that lives in my body and in this world with other humans. I am me today, and I am growing and emerging into a more complete me tomorrow. There is a down-to-earth woman on TikTok who has put some uncomplicated yet profound statements out into the universe and into my heart and soul. Her name is Elyse Myers (@elysemyers), and here are a few of my favorite Elyse proclamations. May they touch your deepest insecurities and doubts as acutely as they have mine.
northidahowellness.com 9
“This is going to be incredible, or it’s going to be awful, but either way, it will be.” “I will literally say this with my mouth, ‘I don’t receive that.’ If it’s a thought that comes into my brain that’s either negative or is something that I don’t believe about myself or want to believe about myself… like I’m letting everybody down in life, and people are secretly mad at me, for example…I will literally say I don’t receive that. It’s like I’m interrupting this thought that someone else said to me, and my brain’s like, oh yeah, okay, okay yeah. Just say it out loud, and your brain will start to recognize that pattern and go, ok, I’m not gonna lock that away, I’m not gonna dig that further into my brain and believe it.” “I am not a robot without feelings, so yeah it would be weird if I didn’t care. But I think the difference is that I don’t agree with you. I don’t agree with the fact that you think that it’s my job to make your eyeballs more comfy with the way that I look.”
“The definition of happiness varies for every single person and with each passing hour. We are each unique, and we have our own life experiences seen through individual perspectives.” “Listen. Nobody is mad at you. Nobody is mad at you. If they are, they’ll come to you and tell you. If they don’t tell you, they can go to the grave with that one. That’s not your problem anymore. That’s a ‘them’ problem. The people who are worth caring about their opinions of you and your life and if they are mad or not will care enough to come to you and say, ‘We’ve got a problem, and I wanna fix it for us.’ The people who don’t do that, they can go right to…” Now, go out there and find the best version of yourself today. Be grateful for the past that has brought you to now and don’t let the negativity of what’s past define today’s breathing. And let tomorrow take care of itself. Even if it’s not ok, it will be. w 10 may • june 2022
CHEERS TO EMPOWERING WOMEN IN HEALTH CARE AND ENTREPRENEURSHIP!
For nearly a decade Active Family Healthcare has been providing unsurpassed holistic, caring, and comprehensive medical care for patients of all ages. Owner and founder Jen Fletcher originally set out in 2012 to open an independent NP clinic that provides quality health care in a relaxed, non-judgmental, and caring atmosphere. Active Family has become a crucial hub for Primary Care in North Idaho. AFH conveniently offers on site lab draws, rapid illness testing, IV nutrition, mental health counseling, body composition testing, hormonal testing and nutrition expertise. Cheers to empowering women in health care and entrepreneurship! (accepts most insurances and excellent cash pay schedule)
208.758.0560 | 919 W. Canfield Ave. Coeur d'Alene
| www.activefamilyhealthcare.com
northidahowellness.com 11
meet the owners of
’ CycleBar Coeur d Alene When we sat down to prepare for our annual Women’s Empowerment issue, there was no question in our minds of who we wanted on the cover. Three powerful women, not only running a business but doing a million other things too, you just can’t get more badass than that. Read on to meet Kacie C, Kacie D, and Nicole. Their energies and love for what they do jumps off the page. We know you’ll be running to hop on a bike at CycleBar in no time!
What sets CycleBar apart from similar businesses?
KD: Anyone can offer a spin class. CycleBar is so much more than that. It’s community, family and a party on a bike. It’s an inclusive, low impact, high-intensity indoor cycling experience for all ages and all body types. Seriously. No matter where you’re at in your fitness journey, we promise our rides will make you feel invigorated and proud. Our instructors are the best in the industry- highly trained and equal parts DJ, motivator, coach and friend. Riders can track their performance via CycleStats and download playlists used in class! After class, you’ll cool down with a cold towel and fresh fruit. NC: We work really hard to make sure each member feels loved and most importantly, special. We regularly host avocado toast bars, mimosa bars, fresh juice bars, along with unique and fun theme rides. You can always count on holiday events and in the summer, White Claw Wednesdays…who doesn’t love that?! KC: I believe what sets us apart is this incredible community. There is so much love, positivity , and energy in the studio. Whether you’re a new or seasoned rider, you’ll be high fived and congratulated regardless of the reason. You’ll walk through the doors and be greeted with a smile and genuine love from everyone. What has been established here is amazing and makes me so proud to be a part of.
How do you balance work/home life?
Kacie Dalrymple My name is Kacie! I am a boy mom, ER nurse, and one of the co-owners of CycleBar Coeur d’Alene. I started indoor cycling in 2016 in search of a low impact workout that still packed a punch. I tried a couple
KD: It’s a constant work in progress. I’ve had to learn it’s ok to say no, be aware of what can wait and to use my calendar so I don’t forget anything. I try to make my family time intentional, not over pack my schedule and remind myself it’s ok to rest.
cycling studios, and then in 2017, I found
NC: Talk about a work in progress! I have two kids who are both involved in sports so this is a constant ever changing struggle. Running a business is non stop, and it can be hard to shut off my brain, but fortunately with the three of us and the best staff ever, the balance becomes better each day.
music, a great workout, sign me up! In the
KC: This is a tough one for me. I have three active children, a traveling husband, and a limited sitter. I can’t be at the studio as much as I want to be but Nicole and Kacie have been so supportive of the time I can give. They pick up where I can’t and we also have next level employees, instructors, a great GM, who all kick ass at their jobs. Balance for me is a mythical unicorn but I am grateful for our team and their support.
It doesn’t feel like a job, it feels like home.
How do you persevere through the bumps in the road?
KD: Owning a small business was completely uncharted territory for all three of us, so bumps in the road are no stranger. I have two of the best business partners and friends to navigate these waters with. There’s some wine and some curse words, but we persevere, we learn and we adjust our sails.
CycleBar. I was instantly hooked, and I’ve never looked back. A dark room, bomb beginning of 2020, I made the jump from rider to instructor and it has truly been the most gratifying and incredible experience. In the summer of 2021, the opportunity arose to purchase our local studio. I told the previous owner (a good friend of mine), if she found a buyer that was awesome and wanted a partner, I would be interested. Well, she found 2! Kacie C, Nicole and I just clicked. As we say, “the vibes were good.” We took over ownership in October of 2021 and it’s been a wild ride ever since, in the best way possible!
northidahowellness.com 13
NC: Lots of prayers and wine! The thing about being part of something with 2 other amazing women means we can always lean on each other. There is great communication between us so when one of us is struggling the other two pull through so strong. It truly is special. KC: As silly as it sounds, not taking the bumps too seriously. Knowing that in the grand scheme, all these bumps will be solved and one day (sometimes even later in the same day) we will laugh about the obstacles we’ve faced.
Who inspires you most?
KD: Number one, my mom. That woman works hard and loves harder. She meets people with grace, gives all she can, and I am 100% sure everyone that meets her walks away better. She is superwoman.
Nicole Cramer
My name is Nicole and I’ve been a Registered Dental Hygienist for the last 15 years. My husband and I decided to move to Coeur d’Alene 2 years ago, wanting a lifestyle more conducive to the outdoors. We have 2 kiddos, Mason and Amelia who keep us busy! After moving here, I decided I really wanted to pursue a different career and try something new. I have always loved being active, I have even run a couple of half marathons, and when my good friend Kacie Cousino moved here, we started talking about opening some sort of studio. Jaimee (the previous owner) found out we were looking and reached out to us to see if we would be interested in CycleBar. Kacie and I took a few classes and I was in love immediately. Kacie and I both felt the joy and community and friendships that CycleBar provides. You truly feel like you’ve become part of a family. We reached out to Kacie D, a fabulous human and instructor with so many strong ties to the current members. We knew she would be an integral part in the transition of new ownership so we basically begged her! Purchasing CycleBar was one of those special moments where everything just falls into place. Though none of us have ever owned a business, and it was scary as hell, I knew I couldn’t say no. We are all so grateful for such a fun, crazy, wild ride we all jumped on! 14 may • june 2022
NC: I would have to say my parents. They are both such hard workers and instilled that work ethic in me from the beginning. My dad immigrated to the United States from Egypt in his 20’s with nothing. My mom left for boarding school at 14 and worked and went to school. They have taught me nothing is handed to you, you gotta work for it. KC: As blase as it sounds, women inspire me the most. Women have freaking superpowers, handle so much at once and wear so many hats. I just love to hear other women’s stories.
Who is your biggest supporter?
KD: My husband. Cliche? Maybe. But that man cheers me on through every trial and triumph. He’s rad. NC: I feel so freaking fortunate to have so many people cheering me on! My husband and kids have been amazing through this transition and I couldn’t do what I do without them and their support! KC: My family. While they may not be happy with me for leaving them to go to work, they are the reason I am doing it.
How can our community better support women owned businesses?
KD: Seek them out!! And when you find them, support them. Leave a review, share their page, tell your friends, post on social media about them. These things mean more than you know to all of us! NC: I have to say, I have felt nothing but love and support from all the women owned businesses in the area. For me, it’s all about building each other up. I have nothing but love for all our area women owned businesses and try hard to support them as best I can. Whether it’s gift cards from Renee’s on Ramsey for giveaways or showcasing Ginger June Candle Co at our Pedals for Paws fundraiser. It’s small things but it goes far for all of us. KC: At CycleBar, we are always promoting other women owned businesses. We want all of us to succeed and to show our support!
Share your favorite CycleBar story!
KD: It’s impossible to pick a single story. Don’t make me! In general, my favorite stories are the ones where people come up to me and tell me sincerely that CycleBar changed their life. It happens all the time, and it moves me every time. They come for a workout and get so much more than that. This community is so special. It’s hard to put into words.
NC: I have a friend who I recently met about a year ago. Every time I would talk to her about CycleBar and suggest she come ride with me, she would look me dead in the eye and say “I’ll NEVER do that! It sounds awful!” We would always laugh but I knew one day she would try it. After her first class, I called to check on her, she said it was hard but that she was going to try again. She did and she kept coming back, realizing it’s not just a workout. It’s a therapy session…being in a dark room, great music, focusing on yourself. She is now CycleBar’s biggest fan and tells everyone how much she loves it and convinces her friends to ride with her. How awesome is that?! KC: I will selfishly use myself as this success story. I have always strongly disliked cardio. Pilates, strength training and yoga have always been my go to’s. As I started going to class, I can’t say that I loved it and I was consistently last on the leaderboard. Now, even though I am not able to go to class as much as I would like, I see myself climbing the leaderboard, enjoying class and trying harder each time. I am fitting in to pre-baby workout pants and loving (well, almost loving) cardio for the first time in my life.
What’s a CycleBar class you’ll never miss?
KD: I love the early morning classes! There’s nothing better than pushing through those rough 5 am alarms and riding with a room full of people who are there to work. The energy is on fire and it’s my favorite thing ever!
Kacie Cousino
NC: I never miss our CycleGives rides. They mean so much to us on a personal level! Being able to ride and give to one of our own members who may be suffering themselves or having a family member going through something, just hits different. We try hard to do these rides at least once a month. It’s our way of giving back to the people, members and community we love.
a recent transplant to North Idaho. My
KC: I love the 9:30 am weekday classes. In that class, you’ll find alot of moms who just dropped off their kids at school and are ready to ride hard. I also love the weekend classes and theme rides. Everyone is excited to get into class and hangs out after. It’s an amazing feeling to be in a room full of people who are excited to be at the studio!
have continued teaching throughout
What’s next for CycleBar?
KD: You’ll have to come ride and find out! Lots of theme rides and events, guest instructors, avocado toast bars, mimosa weekends and a big summer kickoff party! The best is truly yet to come! Come hang out, we may be a little biased but we’re pretty sure you’ll love it! We can’t wait to meet you!
Hi! My name is Kacie Cousino and I am family and I moved here over a year ago. I have 3 children ages 10, 6, and 1 years old. I began teaching Lagree, a hybrid form of Pilates, in 2010, and having my babies. When we moved to Coeur d’Alene, there wasn’t a Lagree studio which is what Nicole and I had started contemplating initially. That is until a friend gave us details on potentially purchasing CycleBar. As we looked more into it, we fell in love with the idea of jumping in on the franchise. The previous owner, Jaimee,
NC: That question gives me goosebumps! So many great things are coming for CycleBar. We’re excited to be a part of all the Negative Split races and Full Moon rides this summer. Not to mention all the exciting in-studio events we have coming up. We just want to shower our community with all the fun that comes with being a member at CycleBar CDA!
was so refreshing and just a great
KC: With summer right around the corner, we have some fun activities planned. Catch our booth at the CDA Marathon and the Hiawatha Trail Run. We are hosting a Humane Society Charity ride in June and plan to bring in dogs and cats looking for forever homes. The summer always has the best theme rides that we are super excited about!
badass, we loved her immediately and
human and we wanted to continue the atmosphere and community she had created. Jaimee introduced us to Kacie D, CycleBar instructor and overall knew the three of us would work well together.
northidahowellness.com 15
motherhood: THE HEALER
For as long as I can remember, I’ve always wanted to be a mother. I mothered dolls, all of my childhood animals and I absolutely loved playing house, as long as I got to be the... you guessed it... Mother. Later in life, I met my husband and we knew that a couple of years after we were married, we wanted to start a family. In the beginning of our journey of trying to conceive, we quickly realized that it wasn’t happening easily for us. Almost my whole adult life, I struggled with horrible menstrual pain which kept me home bound and bed ridden and after two years of trying to conceive without seeing a single positive test, I decided it was time to check in with my doctor to see if everything was okay with my body. I knew deep down in my soul that it wasn’t.
Written by Rachel Shamberg | Photo by Cami Bradley
northidahowellness.com 17
M
ultiple visits and ultrasounds later, I was diagnosed with Endometriosis, which is defined as an often painful disorder in which tissue similar to the tissue that normally lines your uterus - the endometrium- grows outside your uterus. In some cases, endometriosis can cause infertility. The doctor discovered that not only did I have endometriosis, I had a case so severe that it had created a large baseball size mass in my abdomen called an Endometrioma. Surgery was definitely necessary. During the surgery, it was realized that the mass had grown so large, it had completely consumed one of my ovaries as well as my appendix, so those organs needed to be removed as well.
Being around my friends with kids became extremely difficult, going to baby showers was impossible and sadness hit me everyday like a ton of bricks. It took me a long time to not hate my body for what it had done to be. Why was this journey so easy for some and so difficult for me?
As you can imagine, our hearts were broken. Not only was I terrified of this mass in my body, but the odds of us being able to have biological children seemed to be very slim. Recovery was nothing short of easy for both my soul and body, but I still felt hopeful that after all this, we would be blessed with a child.
At my first ultrasound appointment, we could see the heartbeat but I could tell my heart was still guarded. We’d been here before. When it came time for my 14 week appointment (at this time your odds of miscarrying are much lower), I was on the edge of my seat. I so vividly remember laying on the table as my doctor touched the ultrasound wand to my belly. I was too afraid to even look at the screen. “There’s the heartbeat!” he said. I opened my eyes, one by one , and immediately started sobbing saying “I can’t believe this is real!” over and over again as tears spilled down mine and my husband’s faces. Six months later, little Miracle Miles (as we call him) was born in all his perfection via C section through the same scar used to remove my Endometriosis. Just five months ago, so was his little brother, Dylan Jack.
A year after my surgery, my doctor gave us the go ahead to begin to try and conceive again and soon afterSURPRISE! My first positive pregnancy test. My husband and I were absolutely elated and couldn’t wait to share the news with family and friends. Unfortunately, a few weeks later, I miscarried. If you have miscarried or have a loved one who has, you know excruciating the grief is. Months and months went by and we finally mustered up the courage to try again. Soon, we received another positive pregnancy test , and this time we even saw a heartbeat. Our dreams were finally being realized! At my 14 week ultrasound, we discovered the baby wasn’t growing and the heartbeat was barely detectable. Our world was shattered once again.
We were hesitant to experience heartbreak for a third time but we knew we still wanted a baby. After 6 months, I was pregnant again. Everyday after finding out, I was a nervous wreck. Every morning and every night, I would take a pregnancy test all the while praying this time would be different.
Through all the trials in our journey I’ve learned that yes, life is complicated and messy more often than not. It’s filled with twists and turns you don’t see coming but through all the pain and moments of utter loss and confusion, motherhood has not only healed my body, it’s healing my soul. Not in a surface scratch, minor burn, quick fix with a bandaid kind of way, but in a slow, beautiful, sometimes painful, stitch by stitch kind of mend. As mothers are hearts are ripped open and exposed daily to our greatest fears, deepest wounds and unknown triggers as well as unfathomable love, indescribable joy and a profound depth to who we are. Motherhood is the greatest nurse to our hearts. It gives us grace when we are weak, holds our hands and reminds us to stand back up again. It brought me two beautiful boys out of a once devastating scar and reminded me time and time again that my body and soul are more repairable than I know. Mothers, when we’re in the trenches and we feel so vulnerable to this season of life we’re in, may we continue to remind ourselves that although motherhood can feel hard as hell, it’s also healing as heaven. w --------------------------------------------------------------------------Rachel Shamberg is a wedding and lifestyle photographer. She lives with her family in downtown Coeur d’Alene.
18 may • june 2022
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northidahowellness.com 19
Crave NW
is the foodie event of the summer!
The largest culinary event in the greater Spokane area is coming up! This year’s event spans across three nights, each with its own theme - Burger Smackdown, Foods from Around the World, and Fire & Smoke. 45 + chefs, 20+ local producers, 12+ breweries & cider houses, 12+ wineries, and live music highlight the event. You may wonder how and why Crave NW was started and why the event organizers think it is more significant than just a night of eating in the region. One of the partners in the event is chef and restaurateur Adam Hegsted. He is the proprietor of Eat Good Group, which owns and operates 11 restaurants. Hegsted started Crave NW with area partners because he “wanted to have Crave help be a catalyst for the continued growth of our food community, showcasing chefs, producers, wineries, breweries and restaurants. I feel that through strong ties to each other and the support of people in our industry, our food community will continue to prosper and grow.” WHEN: July 14-16, 2022 WHERE: Spokane Valley Centerplace Regional Events Center WHY: To eat, drink and be merry!
With over 15 chefs per night, each sampling special Crave NW recipes, along with the food and drink purveyors, attendees will gain satisfaction in getting to know the local chefs and learning more about them. Hegsted hopes that “guests get to see the chefs and producers in action. Samplings from some of the best restaurants, producers, brewers and winemakers put forth the best examples of their craft.” He and his partners and the team putting on Crave NW also hope that guests will find some new favorite restaurants and patronize them in the future. Why Attend? • It is a great way to get together with friends and family. • It’s the perfect way to spend a summer evening outside. • Drinks, food, live music, and themed nights make it memorable. • Great food sampled from the Inland Northwest. • Stay in a local hotel, shop in downtown Spokane and make a staycation! • Go hiking, shopping, biking, enjoy rivers and lakes and Crave NW! The event is great for area restaurants because it brings awareness to their culinary talents. Hegsted added, “Outside of the direct economic impact, it is great for helping market and showcase our regional talent and restaurants creating a regional food destination and identity.” This year, Crave NW will also feature some national celebrity chefs associated with Spiceology, a leading spice and flavor company based in Spokane. Chefs Alvin Cailan and Derek Wolf will be cooking and hosting contests on site. For those who love good food, cooking, and socializing with friends and family, this is an event you don’t want to miss! For Hegsted, his enjoyment comes from “The people. Seeing how much our community comes together to support our industry and then the industry going out of its way to show off what they do best. It is hard to get all that under one roof, at one time, and at Crave, you can do that.” Learn more about Crave NW and buy tickets at www.cravenw.com
20 may • june 2022
R
egular mammograms have long been touted as an important screening tool against breast cancer, but now they could be instrumental in determining a woman’s risk for heart disease and stroke. Detection of breast arterial calcifications on breast mammograms are associated with a higher risk of cardiovascular disease in postmenopausal women, according to new research published today in Circulation: Cardiovascular Imaging, a peer-reviewed journal of the American Heart Association.
MAMMOGRAMS are more important than ever
Written by Marc Stewart of Heritage Health
accepting new patients
208.620.5250 myHeritageHealth.org
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“I am a big proponent of mammograms,” said Dr. Anthony Rehil-Crest, Chief Clinical Officer for Heritage Health. “This new research is fascinating and may someday give us another tool to prevent cardiovascular disease, but we will need to wait for further research to confirm these findings. In the meantime, I still recommend mammograms for all women 50 years and older to screen for breast cancer.” Breast cancer is the most common cancer among women in the United States. One in eight women will be diagnosed with breast cancer during their lifetime. More than 40,000 women and men die from breast cancer every year. Many of these deaths could have been avoided, said Leslie Stone, VP of Clinical Operations for Heritage Health. “Breast cancer is highly preventable by doing mammogram screenings,” said Stone. “The screenings really do save lives.” Stone says women should have mammograms every two years once they turn 50 years old. “Some women are considered high-risk if a primary relative has had breast cancer,” said Stone. “Those women should have annual mammograms starting at age 40.” There are some troubling trends about breast cancer. Data shows that breast cancer survivors are not getting their annual mammograms and that since 2009 the numbers have steadily declined about 1.5 percent a year. “I can’t stress the importance of the mammogram enough,” said Stone. “While they are not fun, they are critical to saving your life.” -----------------------------------------------------------------------------Heritage Health will be at the Health and Wellness Fair on May 11th at the Kootenai County Fairgrounds from 4 p.m. to 7 p.m. Stop by our booth for a free gift. northidahowellness.com 21
health
4 Reasons Why
YOU SHOULD CONSIDER DIRECT PRIMARY CARE Written by Nikki Parquette MPAS, PA-C
If you haven’t heard of Direct Primary Care (DPC), you’re likely missing out. DPC is an innovative healthcare and payment model where patients pay their provider directly for a defined set of primary care services. Different from the typical fee-for-service insurance billing model, patients pay a low membership fee to have unlimited access to their primary healthcare provider; no more deductibles or copays for routine healthcare! It’s like Netflix for healthcare: you pay a monthly fee and binge when you need it. But instead of your favorite shows, you pay a subscription to cover primary care services such as preventative health visits, clinical and laboratory services, acute care visits, care coordination, and comprehensive care management. But what are the real perks to having a direct primary care provider? I am so glad you asked… 22 may • june 2022
Price Transparency It is very uncommon to know the precise cost of a health care service or appointment BEFORE it happens. That’s why the price transparency you get with DPC is so great! You pay a flat rate for primary health services and with the simplified cost structure, you know exactly how much it costs to receive the services your provider offers. Budgeting for other health care expenses such as advanced imaging, or surgeries becomes easier and a lot of stress built up from going to the doctor vanishes. Some DPC providers will even make recommendations on tools to help you shop for the best price on your labs, medications and imaging. No Insurance? No Problem! Whether you have traditional health insurance or not, it doesn’t matter to the DPC clinic. Since DPC doesn’t bill
your insurance for primary care services, direct primary care is an affordable way to get quality care despite insurance status. That makes DPC great for people without insurance, cost share participants, and those with high- deductible and high out-of-pocket health insurance plans. Some employers will even offer to pay for a DPC as an alternative to health insurance. In any case, you can still save money and have a better health care experience by using a direct primary care provider. Remember, health insurance doesn’t equal health care. More time with your provider One of the best benefits of direct primary care is that providers have a lot more time to spend with their patients. With less paperwork and insurance issues, DPC providers can look you in the eye while you talk, get to know you as a person, and help you get to the bottom of the problem. In most practices, the initial appointment can last an hour or more. It’s also common for DPC’s to use online communications platforms which make it easy and fast to ask your provider questions or get their advice. Better Health We’re all guilty of ignoring pain or putting off making an appointment because of expense or we don’t want to navigate through some horribly automated phone maze to get on the schedule. Since you pay monthly, quarterly, or annually for a direct primary care provider, there is no excuse to not get the care you need, when you need it. Typically, DPC’s are available through virtual options, which means you can review your medical issue with your provider and get a treatment course over text. Your provider can also recommend coming in for an appointment or even go see a specialist. Everyone is used to the traditional healthcare system: no price transparency, having high priced health insurance, and overloaded providers which can lead to decreased health. There are solutions to this broken system including Direct Primary Care, and in our area, we have several DPC providers to choose from. Now, it’s about selecting which provider fits with your goals, personality and lifestyle. w --------------------------------------------------------------------------Nikki Parquette is the founder, CEO and provider of Spear Direct Care in Hayden, Idaho.
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fitness Who are your instructors and what is the class size? Classes hold up to 10 people and include: Intro Aerial Fit & Flow, Aerial Yoga, Aerial Fitness, Aerial meditation, Air Barre, Safe Acrobatics, and private instruction. Jennifer Green, is our current instructor teaching the aerial program. She recently relocated back to her home town of CDA, after 16 years in Los Angeles where she was immersed in the fitness industry and training in various fitness modalities. She specializes in Aerial arts & fitness and is certified through “AntiGravity Yoga & Fitness”. She connected with Reform Studio, sharing their passion about movement and creating space to clients to explore fitness and movements in all dimensions. We are both happy to offer this unique program to the CDA fitness community.
aerial silks Written by Kelly Pintler & Jennifer Green
What are the mental and physical benefits of aerial silks? The process is rewarding, not only based on the physical results, but also on the satisfaction of creative accomplishment and trying a new form of exercise! our aerial workout is a personal practice of awareness. In your pursuit of health, do your best, no better no less. You will leave feeling better than you arrived, which is the goal. Jennifer is great at preparing your mindset for realistic expectations mentally and physically. Consistent practice is your best plan for success in the physical benefits. Having fun while you work out is a great concept! You will be taller, stronger, and your grip will definitely improve for your handshake!
What are Aerial Silks and what are the basic movements? Aerial silk classes can have a variety of different approaches, depending on the background, interest, and training of the instructor and studio. Some of the more common approaches to aerial are from a fitness & yoga perspective, a therapeutic perspective, or a hybrid approach. The tricks you see in Cirque du Soleil are performed by professionals in the circus schools. Aerial fitness is exercise using a soft fabric called a hammock. The hammock is used as a suspension tool for inversions, strength training, balance and posture work.
What does one need to do to prepare for class? The first step in aerial fitness is choosing to be physical, get out of your comfort zone. When you come to an Aerial class, you get to leave life behind and take care of YOU. All the challenges of the day diminish and you remember your true essence. Just by showing up you are already victorious. There is no need to do anything to get ready for this class other than doing it 2) Come hydrated, and eat a light meal at least 1 hour or more prior to class 3) long leggings and a form fitting t-shirt (you will be upside down) barefoot or sticky socks.
Who is it for? Beginners? Women? Safe for Pregnancy? Aerial fitness classes are appropriate for all levels of fitness, all body types, and all ages. Women who are pregnant are safe to do class but will need to speak with their doctor as they would with any exercise program.
Class schedule and how to sign up! We offer beginner classes weekly, currently held Wednesdays and Saturdays at 10am. We also offer workshops and event classes. All classes, events and info can be found on our website www.reformcda.com. w
24 may • june 2022
northidahowellness.com 25
beauty
Say Hello to Spring Skin ALL YOU NEED TO KNOW ABOUT DRY BRUSHING Written by Jennifer Miller
Winter is officially over and it’s time to break out
the shorts and sundresses but is your skin ready to see the light of day? Dry Brushing or Body Brushing is an easy process to incorporate into your morning routine and can help get your skin summer ready. Dry brushing is exactly what it sounds like. The body is brushed from feet to neck with a dry, stiff bristled brush. The list of benefits are plenty and the risk is slim to none. 26 may • june 2022
Some of the benefits include: Exfoliation: for obvious reasons this is the most beneficial reason to start dry brushing. By removing dead skin cells, dry brushing reveals softer, smoother and that glowy skin we all dream of. Your moisturizer and body oil will start to absorb better and you’ll be saying bye-bye to your rough, flakey, scaly winter skin. Detox: through exfoliation, dry brushing unclogs your pores which makes it easier for your body to sweat
and helps eliminate toxins. It also increases your blood circulation which promotes lymph flow and drainage. Unlike scrubbing in a hot shower, which also increases your blood circulation, dry brushing won’t rob your skin of its much needed moisture like that scalding water will. Nervous System: dry brushing first thing in the morning or whenever you like to shower, wakes up your skin leaving you feeling similar to the way you would feel after a massage. You’ll feel invigorated and ready for the day with glowy skin. We all have busy morning routines so the best thing about dry brushing is it’s simple enough to add into your beauty routine without breaking the bank or adding more steps to your already busy day. First things first, get yourself a quality dry brush with stiff bristles. Your bristle stiffness will depend on how sensitive your skin is. Dry brushing should never cause pain, skin breaking or bleeding. w
HOW TO: Before showering on dry skin, start at the tops of your feet, brushing using small strokes. Moving up towards the direction of your heart. Once to your arms, you’ll start the brush strokes down, again in the direction of your heart. On your stomach and chest, take your small strokes in a clockwise direction. You’ll want to alot about three to five minutes for this. ----------------------------------------------------------------------As with any new practice, start slowly with two days a week moving up to daily. And just like your toothbrush, don’t share your dry brush with anyone else. To keep it in good condition and clean, wash it with baby shampoo at least twice a month. Never use a dry brush on infected, red or sunburnt skin. And steer clear of dry brushing if you have any psoriasis or eczema.
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northidahowellness.com 27
balance
Why You Need Your Girlfriends AND HOW TO BE A GOOD ONE Written by Jennifer Miller
Does anyone else remember how easy it used to be to make friends? You asked someone if they wanted to swing on the swings or play in the sandbox and moments later, you were truly inseparable. Best friends forever. Cue the Claire’s friendship necklaces (bonus points to you if you remember those). Making friends seems to get a little more difficult as you get older. By high school, most of us stuck to our friend group that liked the same things we did i.e sports, cheerleading, academics, theater, or band. In college, you cling to your sorority sisters or roommates. Each passing year, your friendships change and your group seems to grow a little smaller. Entering adulthood, especially after kids, making new friends is a whole new level of terrifying. Although, when you do find these friends, it’s my opinion that these are the most rewarding friendships you’ll ever have.
possible at these places and are more than happy to get in and get out, speaking to no one. Not exactly the best way to make a new friend. Friendship in your adult years also takes a lot of energy, planning and confidence. This can seem like another item on an already long to do list. However, the payoff is more than we could ever imagine.
So, why is it so scary as adults to try and make a new friend? First of all, meeting new people just doesn’t happen the way it did on the playground. You generally don’t go up to someone at the grocery store, gym,or Target and tell them you like their sweater and leave best friends. In fact, most of us are inclined to make as little eye contact as
Seeing your friendships as an investment is key. And it doesn’t need to be a popularity contest. I would rather have four quarters than a hundred pennies. Quality over quantity. Finding two or three people (outside of your family) who you feel safe with and that can be an anchor for you is all you need.
28 may • june 2022
Society likes to depict romantic relationships as the be all end all. Your partner is all you’ll ever need. Not true. As much as I adore my husband ( and my alone time), there is something magical about meeting up with my two best friends on a Tuesday night at Syringa and not noticing that 3 or 4 hours have passed in a blink of an eye. Your friendships are truly essential to your health, delivering a healthy dose of those feel good hormones which are vital to your emotional well being.
So, you have the greatest friends already. Yay! How do you return the favor? First, become allies instead of competitors. Social media loves to pit women against each other. By being each other’s biggest cheerleaders, we cultivate genuine relationships founded on mutual and unwavering support of one another. Second, be vulnerable. Brene Brown tells us being vulnerable is a super power. Vulnerability within your friend group gives us a sense of safety and belonging. Third, and maybe most important, take the time to listen, really listen. And make each other a priority. It won’t be every day you talk or every week you get together but be intentional with those relationships and carve out nonnegotiable time for each other. If you don’t have those relationships yet, it’s ok. Start in spaces you already love. Say hello to the women on the bike next to you in spin class, or ask your funny coworker out for a glass of wine on a Friday afternoon. Good people know good people and even this small or brief interaction could lead you to your people. And remember, some friendships come and go like the trendy crop top you just bought. Others will keep you warm and cozy for years like your favorite sweater. Be thankful for both! w
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nutrition
your morning
smoothie Written by Jennifer Miller
As summer gets into full swing, life seems to
get busier and busier. And we don’t know about you, but the thought of a hot breakfast on a 100 degree North Idaho morning sounds like a big pile of no thank you to us. Enter your new fave, a breakfast smoothie. We know everyone knows what a smoothie is but how can we make it filling enough to keep us full until lunch and good enough to want to make every day? Below you’ll find our favorite tips and tricks to make the yummiest (and healthiest) breakfast smoothie! •
•
•
Get a good blender! Yes it matters especially if you’re using it everyday. A good blender will help your smoothies end up smooth, not chunky. Order matters. If you’re adding leafy greens, add them first to your milk of choice. It will help them blend up better. Veggies. Speaking of vegetables, smoothies are a great way to sneak in an extra dose. Throw some spinach or kale into with your favorite fruits to add to the nutritional value.
30 may • june 2022
•
Frozen is ok. Adding at least one frozen ingredient helps your smoothie blend better. Have a bunch of bananas turning brown? Cut them in half, store them in a sealed bag in the freezer for your next smoothie. • Protein! Want the full feeling to last until lunch? Pack in the protein. Your favorite powder, a scoop of hemp hearts, chia seeds and nut butters are perfect additions and the more the merrier. • Add Fat! Fatty acids provide energy and are a good source of vitamins. Coconut oil and avocados are great additions. • Say No. There can be too much of a good thing. Skip over fruit juices and canned fruit which can have added sugars and lack fiber, using instead real or frozen fruit. Skip low or fat free yogurt and go for protein packed Greek yogurt. w -----------------------------------------------------------------------------------If you’re strapped for time and can’t make your morning smoothie, head over to our favorite local smoothie shop: The Wellness Bar. 3 easy locations (2 with drive thrus) make your breakfast easy to grab on the go. Our favorite: The CDA Athlete - this blueberry & banana based smoothie has added greens, protein, and healthy fats to help you conquer the day!
northidahowellness.com 31
wellness in business
heat praxia Our owners, Sam, Joe and Steve, truly believe in the many, well- documented benefits of regular sauna bathing, so they turned their entrepreneurial minds to the task of bringing this critical practice to as many people as possible. To that end, they chose a location in the beating heart of downtown Coeur d’Alene and set to work creating a space of beauty, peace, and healing. The history of sauna bathing can be hard to trace, however, what are believed to be the first saunas are located in Finland dating all the way back to 7,000 BC. Sauna has since remained an essential part of Finnish culture with the majority of personal residences having a built in sauna. The Finnish sauna is dry and hot. At HeatPraxia, our saunas are set to 194 degrees, but in Finland, some saunas are set at 230 degrees! Since the 32 may • june 2022
Written by Heather Gallegos | General Manager of HeatPraxia
beginning of sauna, many cultures have adopted the practice worldwide. A typical sauna experience at HeatPraxia includes a rotation through the sauna, cold plunge and red light. The average visit consists of about 10 to 15 minutes in the sauna followed by a few minutes outside the sauna to cool down. During this brief cool down, some people choose to rest for a moment in front of the red light panel while others choose to cold plunge. The process is repeated 2 to 3 times during the 55 minute session. We recommend repeating this practice 2 to 4 times per week. The practice of rotating through cold and hot environments is known as contrast therapy. Here at HeatPraxia we offer 3 cold plunge tubs with continuous 20-micron-ozone-ultraviolet
filtration system kept at a consistent 39-44 degrees. There are many benefits to contrast therapy; to name a few, it reduces inflammation, relieves muscle soreness caused by lactic acid buildup, improves circulation and burns fat. The health benefits are so vast, they really require their own unique article. Some of the most notable are: pain relief, mood enhancement, longevity, improved sleep, the production of heat shock proteins ( these proteins protect and repair cell damage), anti-aging, enhanced immunity, improved cardiovascular health, toxin elimination, hormone regulation, reduced depression, stress and anxiety and the list just keeps going! These are some of the many reasons why we chose to
Sam, Joe, Heather and Steve of HeatPraxia
build the first modern sauna studio in Coeur d’Alene. We love our community and want it to be as strong as it can be! We are located in the heart of downtown Coeur d’Alene in the historic Dingle Building at 404 East Sherman Avenue. We offer an array of packages from single sauna sessions, to the Tour de’ Panhandle, to memberships and breath work. We have two members on staff that are XPT certified breath coaches. Our monthly membership packages are incredibly popular. They are a fantastic value and help facilitate this wellness practice. We are open Sunday through Friday with over 400 sauna sessions a week to accommodate our community and our hours continue to expand. Our website, heatpraxia.com is kept up to date with all hours, events and important information. Start your restorative regimen at HeatPraxia today! w northidahowellness.com 33
ask the expert
HEALTHY MOM Healthy Baby
Maintaining your physical and mental
health is of the highest importance in pregnancy, especially to help prepare you for all the changes that are about to occur. By fostering healthy habits during pregnancy, it will lead to a smooth transition into motherhood and a continuation of this foundation during this new phase of life. Written by Dr. Stephanie Persondek
34 may • june 2022
Research shows that nutrition during pregnancy can have an impact on the genetic makeup of your baby. Nutrition affects gene expression in babies, and healthy nutrition improves insulin sensitivity, lowers risk of diabetes and high blood pressure, and lowers the chance of obesity later in life. Physical activity during pregnancy promotes fitness and preparedness for delivery, and improves insulin sensitivity and blood pressure throughout the prenatal period, leading to less pregnancy complications. Consider these four important things when focusing on your physical and mental well being during all phases of your pregnancy. NUTRITION --------------------------------------------------------------------------Eating a well balanced diet consisting of all five food groups should be the focus of every nutrition plan in pregnancy. The opinion “eating for two” is considered outdated. According to the American College of Obstetrics and Gynecologists (ACOG), a patient who’s pregnant with a single baby only needs an additional 340 calories a day. This is equivalent to a cup of cheerios with a half cup of skim milk and a medium banana. Foods to avoid in pregnancy include raw or undercooked meats, eggs and fish, deli meats, unpasteurized cheese or milk, caffeine, alcohol, cigarettes and drugs. The US Department of Agriculture has founded www.MyPlate.gov, a resource promoting healthy nutrition, choices and portion control in all stages of life.
HYDRATION --------------------------------------------------------------------------Excellent hydration is important in all stages of life, but it is especially important in pregnancy. It is recommended to drink between 64 and 96 oz of water daily. This improves digestion and amniotic fluid, aids in circulation and removal of waste. VITAMINS --------------------------------------------------------------------------It is recommended to start a prenatal vitamin up to 3 months prior to getting pregnant. If this is not possible, start a prenatal vitamin as soon as you get a positive pregnancy test. The most important micronutrients according to the ACOG are folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins and Vitamin C. B vitamins can even help with nausea in the first trimester. PHYSICAL ACTIVITY --------------------------------------------------------------------------Exercise improves cardiovascular health and stress reduction, and it can improve fitness helping prepare the body for delivery. According to the American Heart Association, it is recommended to engage in 150 minutes of moderate activity a week as well as 2 sessions of resistance training. This can be something as simple as an evening walk, and it does not have to be done all at once. It is safe to continue physical activity throughout
pregnancy as long as you are healthy and have no physical restrictions. Consult your doctor before starting a new demanding exercise regimen during pregnancy. Focusing on mental health during pregnancy is also extremely important, and this can be achieved through stress reduction and adequate sleep hygiene. Try adding a small amount of self care to each day through mediation, reading or enjoying downtime. 8 hours of uninterrupted sleep each night is recommended. This can improve mood, immunity and physical fitness. By fostering healthy habits early in pregnancy, it will make accountability and consistency easier after the birth of your child. For years to come, this will aid in the formation of healthy habits for your child, hopefully making it into a family affair. If you ever have questions regarding your personal nutrition or physical fitness goals during your pregnancy, never hesitate to contact your doctor or midwife. They are your pregnancy advocates and want you to be safe and successful throughout your journey. w --------------------------------------------------------------------------Dr. Stephanie Persondeck is double board certified in Obstetrics and Gynecology and Obesity Medicine. She owns Inclusa Health & Wellness, located in Liberty Lake, WA. She has dedicated her career to helping people improve their lives through nutrition, physical fitness and lifestyle changes.
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northidahowellness.com 35
local eats COME DINE WITH
N aomi Boutz! Owner of Vine & Olive and Vicino Pizza
idea for a pizzeria during the stay at home order in April of 2020 once he realized there was an empty restaurant space with a wood fire pizza oven. My first response was “I am not opening another f’kn restaurant.”
I got my start in hospitality in 2006 at the iconic Wine Cellar in downtown Coeur d’Alene after going back to work part time while I finished my business degree. As a single mom raising two boys , I always assumed once I graduated, I would move on to a different career. But everytime I considered an opportunity outside of hospitality, it felt like the oxygen left my lungs. I knew when my boys were close to being out of high school, I would open my own place. I love everything about the restaurant industry. The energy in the room. Meeting new people everyday. The sounds of a bustling kitchen. I even enjoy the business side. Food and wine have a unique way of connecting us and creating memories unlike anything else. In 2016, I started brainstorming ideas for my own restaurant and wine bar. Those ideas became Vine & Olive. I was naive enough to believe there was a huge need for a thoughtful restaurant and wine bar in Coeur d’Alene, more specifically in Riverstone. I wanted to provide an elevated space that was like Cheers except for a wine bar. Thankfully, the community’s response exceeded my expectations and we will celebrate our five year anniversary in November of 2022. Vicino Neapolitan Style Pizza opened in October of 2020. Vicino means near or close by in Italian, which is fitting given it is just around the corner from Vine & Olive. My Executive Chef, Josh Peebles, is the one who pitched the 36 may • june 2022
Ultimately, the opportunity to diversify wasn’t one I could turn down. Vicino is very casual but still thoughtful with an all - Italian wine list. Chef did an awesome job with the menu including creating the best gluten free pizza crust you will ever taste (a non negotiable for me). Owning a business is definitely a lifestyle and it’s not a Monday through Friday operation. There are ebbs and flows and several periods throughout the year when I feel like my life is dominated by work. But because this is my passion, I walk into these spaces with gratitude and hope. I think balance looks different to everyone and I do make it a priority to protect my mental and physical health. You can’t fill from an empty cup. I’ve found that giving myself quiet moments does wonders for resetting my spirit. While it wasn’t tougher opening the restaurant being a woman, I was treated differently as a female entrepreneur. I hate talking about it because it’s uncomfortable calling out sexism but there were plenty of comments and questions the first few years, I know my male counterparts didn’t have to deal with it. I got so sick of the surprise of finding out I was the owner and being asked where I got the money to open. When I opened Vicino, these comments were minimal so we’re making progress. The team I have surrounded myself with is the biggest factor in my success and have stuck with me through arguably some of the toughest years for restaurant
owners. I’ve made plenty of mistakes throughout this journey. Last summer, during the labor shortage and supply chain woes during a record setting tourist season, I made the mistake of not realizing that the level of business was not going to slow down. Constantly running at full steam ahead is not a sustainable way to operate any business. Going into this summer, I am not fighting the fact that the demand is going to be greater than the supply. I have greater respect for our limits and my focus will be keeping business at a manageable level for our teams. To my 25 year old self, I would say, your time will come. Stop putting so much energy into proving yourself. Do the work. Trust your gut, your time will come. w NAOMI’S FAVORITES: -----------------------------------------------------------------------------------Vicino: The meatballs are ridiculous. We don’t need to talk about how many of those I’ve eaten over the past year. My favorite pizza is the Spicy Coppa or Margherita paired with a glass of Barbera. Vine & Olive: it’s hands down the escargot paired with a glass of Bordeaux Blanc. Ours is a classic French execution.
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Move at Home
WITH JOYA!
Joya, owner of Sweat Nourish Bloom,
is a nutritionist and personal trainer who’s passion is helping people become all they were created to be. She believes that by incorporating sweat (movement), nourishment (mind, body, and spirit), then you will B L O O M in every area of your life. ---------------------------I have created a training ebook called SWEAT that incorporates weight lifting and high intensity interval training in only 20 minutes or less a day. I think many of us can become overwhelmed with the thought of adding an hour of exercise every day after everything else going on in our lives if we want to see any progress which is just not true! I used to be that person who thought they needed hours of exercise to see progress until I became a mother and that simply was just not possible.. at least without sacrificing sleep, which wasn’t going to happen!! This is why I created this program, for mothers and other people who are busy! It can be done at home or the gym which is also convenient for mothers. 20 minutes of HIIT and weightlifting will help you get your SWEAT on so that you can get back to snuggling your babies, and/ or grinding in all the other areas of your lives. ---------------------------www.sweatnourishbloom.com
Challenge Yourself! TRY THIS WORKOUT // THE 600 REP CHALLENGE
100x Alternating Lunges
100x Squats
100x Donkey Kicks
100x Bridge Ups
100x Plank with Side Toe Taps
25x Burpees
25x Jump Lunges
25x Jump Squats
25x Push Ups northidahowellness.com 39
Being a mom to my 3 kiddos is by far
kara’s corner
the most important and fulfilling job I could ever ask for. All 3 of them have such different personalities and each one is so wonderfully unique. They make my heart burst. I’m always trying to find new ways to create memories together while also encouraging healthy eating habits and having fun being active.
On a journey to feed me & my family whole food and live a more natural lifestyle & inspire YOU too! @kara_thewholemomma
I don’t know about your kiddos, but mine are growing so quickly and it seems to come with an endless appetite. Whenever I put together a fun and colorful snack plate, it always gets gobbled up. They may not ask for carrots as a snack, but if they are out and available, they always get eaten! Here’s a fun snack plate we all enjoyed while playing a little (long) game of Monopoly. Grocery shopping can be a fun way to have good conversations with your kids about why we put certain things in our cart over others. When I have a kiddo tag along I get asked at least once or twice if we can get something we normally don’t. It’s a great opportunity to explain why we make the healthiest choices we can, but that there is still room for fun extras here and there. Making lunches for the kids has gotten easier over the years now that they know what to expect. I really try to prioritize making well balanced lunches for them. There’s always a fun little treat of some kind that they know they can have after everything else is finished. I always include fresh fruit and veggies that I know they will eat and like. Being active and enjoying all the beauty that this area has to offer isn’t very hard. With lakes in every direction, we love to soak up lake time in the warm summer months. I try my best as a mom to encourage being active whether it’s hanging out with friends, participating in sports or just enjoying the beautiful area we live in. w
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