North Idaho Wellness Magazine September + October 2020

sep • oct

wellness 2020

n or t h idah o

fitness

•

health

•

beauty

•

nutrition

•

balance

W HAT I S EN D O M E T R I O S I S ? | FA L L FIT N ESS GUIDE | CR YOT HERAP Y

contents sep | 2020 | oct

28.

12.

6.

CRYOTHERAPY for Rookies

8.

FALL FITNESS GUIDE Let’s Get Movin’

12.

MEET JAUNESSA owner of Farmgirlfit

18.

Dining Healthy: SYRINGA

28.

RETRAIN YOUR BRAIN (a look at portion control)

8.

30.

kara’s corner

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

in every issue Wellness in Business...............................................16 Health.......................................................................20 Fitness.......................................................................22 Beauty........................................................................24 Balance......................................................................26 Nutrition...................................................................28

juice • smoothies •

acai + pitaya bowls • super

•

tea • acai bowls

f d sm thies

ginger shots • fresh pressed juice quinoa bowls • fresh salads toast + bagel bar • baked goods loose leaf tea • espre o

foow us! @ 208juice

C DA | PO ST FA L L S | HAYDEN

wellness

north idaho

fitness

•

health

•

beauty

•

nutrition

•

balance

PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com

FRESH. LOCAL. ORGANIC.

SO LOCAL...

IT’S LIKE SHOPPING

IN YOUR OWN

BACKYARD.

MARKETING DIRECTOR Jennifer Miller jennifer@niwellnessbar.com EDITOR Michelle Cooper IN-HOUSE PHOTOGRAPHER Eastin Johnson DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. CONTRIBUTORS S. Michal Bennett • Jaunessa Walsh Kara Hicks • Jennifer Miller Laura Steininger • Mikyah Owens Kathy Robinson • Marci Trainor

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 We’re at the beginning of a new season.

Both literally and figuratively. Autumn is here and so is the new normal. Your schedule and priorities have shifted. The ease of summer days is coming to an end and while the days are shorter, they can seem longer than ever. The theme of this issue is Fall Fitness but what we truly hope you gain from it is the reminder that you, yourself, are a priority. Not just one on the list but perhaps the most important one. In order to give to others, you must first take care of yourself.

We hope you utilize this informative issue to find a new, or pick up an existing exercise routine. One that allows that early morning class or after dinner session. One that empowers you and gives you the space and time for just you.

In this season of change, we hope you find the good in the not so good, the ease in the hard things and courage to change for the better.

cheers to your health, Monica, Jennifer & Michelle

on the cover Pictured on our front cover is FarmGirlFit owner Jaunessa Walsh and Kelsie Hansen, studio manager.

Photographed in the Coeur d’Alene FarmGirlFit location. www.farmgirlfit.com ------------------Cover Photography by Brady Campbell www.bradycampbellphotography.com

CRYOTHERAPY for ROOKIES Written by S. Michal Bennett

I have always been an active person, and over the years have occasionally been athletic. In my 40s, I have come to a place where I know my body, know I’m not a runner, know that I benefit most from low-impact exercise, and know that health and balance are more important to me than muscles and miles. However, this doesn’t mean that I am a stranger to pain and injury.

A couple years ago, I experienced some of the worst pain of my life when I was diagnosed with a herniated disc in my low back.

While my back was healthy and I didn’t have to have surgery, the recovery has been long and slow. I still wake up some mornings with stiffness and soreness, faint echoes of those days. I have established a self-care routine that strengthens my core, supports the health of my nervous system and controls inflammation and pain without the use of medication, prescription or overthe-counter. However, I am always up for trying therapies or activities that could benefit my aches and residual issues.

And recently, a friend recommended I check out cryotherapy.

8 september • october 2020

While there are a handful of conditions that do not benefit from cryotherapy, studies and real life testimonies over the years have shown that it could help back pain, sports and activity injuries, bruising, chronic pain, nerve irritation and pain, and even mood disorders. So, I looked into it.

Cold therapy in itself is nothing new. Ice and cold have most likely been used for recovery since antiquity, and chemical ice packs were first invented and used in the 1940s. When I was a kid and teenager, I would often go with my mom to the fitness center where she taught aerobics classes. In the women’s locker room, there was a sauna and a cold plunge pool. My mom would spend some time in the sauna, then jump into the cold pool and repeat. She called it hot and cold therapy for postworkout recovery. Traditional full body cold therapy, like that plunge pool or jumping in the lake in December, makes your muscles and joints cold and quickly lowers your core temperature.

Cryotherapy is a specific technique that uses nitrogen to create a cold environment that only penetrates ½ millimeter into the skin, flash freezing the skin receptors all over your body with extremely cold temperatures for several minutes. “It’s like tricking your brain,” says Jon Longdin, owner of Cryo Recovery Zone in Coeur d’Alene.

“Your brain goes into survival mode, pulls the blood from your extremities to protect the vital organs and pumps it full of nutrients and oxygen to save itself.” A session takes place in a cannister- shaped machine open at the top, lasts only three minutes and immerses your body into a specified temperature between -190° and -300°. When you get out, your capillaries expand, pushing oxygenated and nutrient-rich blood back throughout the body, releasing norepinephrine in your brain and awakening antiinflammatory hormones. “Like anything,” says Longdin, “it’s not one and done. But, it has a lot of benefits and can bring relief, especially for someone who is taking a lot of opioids to mute their chronic pain.”

When I walked into Cryo Recovery Zone on a weekday afternoon, the first thing I noticed was the calm energy in the room. This definitely was a place for active people, but it also exuded a relaxation and confidence that comes from knowing you’re finding good health at the hands of good people. After a brief rundown of what they do in addition to cryotherapy, including pulsed electromagnetic therapy, infrared sauna, exercise with oxygen training, and compression therapy, Jon escorted me into the cryo room.

“Your brain goes into survival mode, pulls the blood from your extremities to protect the vital organs and pumps it full of nutrients and oxygen to save itself.”

The machine looked like something out of a bad science fiction movie, with clouds of nitrogen vapor flowing out of the open top. I removed all jewelry and clothing, except for my underwear, and put on a robe as well as warm winter gloves and furry white monster slippers to protect my hands and feet. Jon thoroughly prepared me for the therapy, explaining that I should keep my chin slightly up to not breathe in too much of a concentration of nitrogen vapor (78% of the air we breathe is N), should relax to experience the full benefit, and should slowly, continually turn in a circle to not over-expose one side and keep my body moving. After I climbed the steps and the cryoship chamber closed around me, I handed my robe to Jon over the top and my three minutes began. Jon hovered at the edge, just at line of sight, and talked to me while I shuffled in circles in the tube. Immediately, it felt cold. But not as cold as I had anticipated. My core seemed isolated from my skin, and my teeth didn’t chatter. After the initial response, I was able to relax and settle into the frigidity. The time went quickly, mostly due to Jon’s pleasantly distracting conversation and the charm of having monster slippers on my feet. When the timer beeped, Jon cracked the door to the cryoship and left the room.

Emerging into the room temperature air felt like I had ice crystals standing up all over my body. I experienced a sudden endorphin rush, but the “ice” quickly melted away, leaving my body feeling refreshed and light. It was a strange feeling, since I live most days feeling somewhat stiff and heavy. Over the rest of the day, I continued to experience those physical feelings as my circulation tried to make sense of the therapy. The next morning, I woke up feeling a little sore all over, like I had had a wholesome workout the day before, but the light mobility, especially in my nervous system, continued for several days.

Like Jon said, this obviously wasn’t a “one and done” session, but I got an intriguing taste of what this unique therapy could do for my weary 40-something body.

Check out their updated, affordable pricing and find out if cryotherapy could be a good addition to your healthy routine! northidahowellness.com 9

FALL FITNESS

guide

Coeur d’Alene

fun fact....

Moving your body just 30 minutes

everyday can greatly reduce stress and

improve your energy. Two things we all need right now!

The following pages are a detailed list of

local gyms and studios. We hope you use this resource to try something new or jump

back into a workout you’ve been missing!

With schedules and priorities changing on the daily, we have included many gyms

and studios that offer private and small

group classes. Also, many gyms are now offering early morning and later evening

classes. We have even included studios that specifically cater to giving our kiddos their daily dose of activity as well.

Whatever your fall fitness routine looks like, remember that working out doesn’t

always have to be about training for the next race or competition. Sometimes

a workout routine is just about the 30 minutes a day you give to just yourself.

10 september • october 2020

PEAK HEALTH + WELLNESS CENTER 940 W Ironwood Dr, Coeur d’Alene, ID 83814 www.thepeakid.com | (208) 667-2582 Classes available: RAVE, BODY AND SOUL, BALLET BOOTY, X-FIT and MORE! (childcare available) FUEL FITNESS 2641 N Government Way, Coeur d’Alene, ID 83815 www.clubfuelfitness.com | (208) 666-5517 Classes available: FUEL POWER, ZUMBA, HIIT 30, FUELCYCLE, BARRE (childcare available) *Open 24 hours a day* CDA POWER YOGA 2018 N Main Coeur d’Alene, Idaho www.cdapoweryoga.com | (208) 290-5777 Classes available: POWER VINYASA FLOW, INVERSION WORKSHOPS, MELLOW FLOW and MORE! CYCLEBAR CDA 1430 W Appleway Ave Coeur d’Alene, ID 83814 www.cyclebar.com | (208) 889-9792 Classes available: CLASSIC, XPRESS, EMPOWER and MORE!

ASAP (ANDREWS STRENGTH & PERFORMANCE) 3129 W Seltice Way Coeur d’Alene,Idaho 83815 www.asapgym.com Classes available: OPEN GYM, SPORTS PERFORMANCE TRAINING, 1ON1 TRAINING, GROUP TRAINING *Early Morning + Evening Classes* BALANCED PILATES 118 N. 7th Street Suite B 14 Coeur d’Alene, ID 83814 www.balancedpilatescenter.com | (208) 819-2401 Classes available: PRIVATE REFORMER SESSIONS, DUET REFORMER SESSIONS, MAT SESSIONS (see page 16) CAM FIT 7736 N Government Way, Dalton Gardens, ID 83815 www.camfitcda.com | (208) 964-4076 Classes available: GOLF FITNESS + PERSONAL TRAINING TPI CERTIFIED FITNESS PROFESSIONAL FARMGIRLFIT 2930 N Government Way, Coeur d’Alene, ID 83815 www.Farmgirlfit.com | (208) 665-9898 Classes available: GROUP CLASSES DESIGNED SPECIFICALLY FOR WOMEN (see page 12) OPEX CDA 5117 N Bldg Center Drive, Coeur d’Alene, ID 83815 www.opexcda.com | (208) 771-2079 Classes available: PERSONALIZED FITNESS AND NUTRITION EXERCISE INSTITUTE 1960 N Beebee Blvd #100c Coeur d’Alene,ID www.exerciseinstitute.com | (208) 666-9094 Classes available: HOME OF THE 15 MINUTE WORKOUT (see page 22) PLANET FITNESS 200 W Hanley Ave, Coeur d’Alene, ID 83815 www.planetfitness.com | (208) 518-0037 Classes available: OPEN GYM *Open 24 hours a day*

BARRE BOUNCE • REFORM STUDIO

REFORM STUDIO 210 W. Sunset Ave. Coeur d’Alene, ID 83814 www.reformcda.com | (208) 651-8323 Classes available: PILATES, BARRE, BARRE BOUNCE, YOGA FLOW COEUR- TRAINING 802 N 4th Street Coeur d’Alene, ID 83814 www.coeur-training.com | (208) 659-2022 Classes available: PERSONAL AND SMALL GROUP TRAINING, PILATES REFORMER, COEUR-X, COEUR-KICK, COEUR-CAMP PURE BARRE CDA 515 N 4th Street Coeur d’Alene, ID 83814 www.purebarre.com | (208) 952-4578 Classes available: SMALL GROUP BARRE CLASSES: FOUNDATIONS, CLASSIC, PURE EMPOWER, PURE REFORM CROSSFIT CDA 301 N 4th Street, Coeur d’Alene, ID 83814 www.crossfitcda.com | (208) 209-4234 Classes available: CROSSFIT, KIDS AND TEEN PROGRAMS, MULTIPLE CLASSES DAILY WARRIOR CAMP CDA 1524 E Sherman Ave Coeur d’Alene, ID 83814 www.warriorcampcda.com | (208) 750-8580 Classes available: BRAZILIAN JIU JITSU, MIXED MARTIAL ARTS + MORE! northidahowellness.com 11

THE SALVATION ARMY KROC CENTER 1765 W Golf Course Road, Coeur d’Alene,ID 83815 www.kroccda.org | (208) 667- 1865 Classes available: SWIM LESSONS, CYCLING, YOGA, ZUMBA & MORE (childcare available) GARDEN STREET YOGA 602 E Garden Ave Coeur d’Alene, ID 83814 www.gardenstreetyoga.net | (208) 660-9746 Classes available: ANUSARA YOGA, BASIC AND ADVANCED TEACHER TRAINING, WORKSHOPS AND RETREATS COEUR NINJA 3848 N Schreiber Way, Coeur d’Alene, ID 83815 www.coeurninja.com | (208) 930-0608 Classes available: OBSTACLE TRAINING COURSE GYM, CHILDREN’S CLASSES MCGRANE CENTER 2205 Kootenai Health Way, Coeur D’Alene, ID 83814 www.kh.org | (208) 625-5311 Classes available: AQUATIC FITNESS CLASSES: AQUA PI-YO-CHI, ARTHRITIS AQUATIC PROGRAM

Hayden WILDLAND CROSSFIT 164 E Hanley Ave, Dalton Gardens,ID 83815 www.wildlandcrossfit.com Classes available: CROSSFIT KIDS AND TEENS, CROSSFIT GYMNASTICS, NUTRITION COACHING PEAK HEALTH + WELLNESS CENTER 95 W Centa Drive, Hayden, ID 83835 www.thepeakid.com | (208) 762-9014 Classes available: INDOOR TENNIS COURTS, HOT YOGA STUDIO, INDOOR PICKLEBALL COURTS, MULTIPLE GROUP CLASSES (childcare available)

12 september • october 2020

AVID CROSSFIT 190 W Hayden Ave, Hayden, ID 83835 www.avidcrossfit.com | (208) 964-5502 Classes available: CROSSFIT CLASSES HAYDEN YOGA AND MASSAGE 9751 N Government Way #4, Hayden, ID 83835 www.haydenyoga.com | (208) 696-1330 Classes available: ALL LEVEL HATHA, POWER VINYASA, VINYASA FLOW, RESTORATIVE YOGA, YOGA FOR ATHLETES

Post Falls EMPOWER TRAINING STUDIO & BOOT CAMP 6506 West Prairie Avenue, Post Falls, ID 83854 www.tougherthanyesterday.com | (208) 661-0553 Classes available: BOOT CAMP, EMPOWER YOGA (kids area) METAMORPHOSIS PERSONAL TRAINING STUDIO 306 N Spokane Street Ste D, Post Falls, ID 83854 (208) 755-4633 Classes available: PRIVATE PERSONALIZED TRAINING TRUFIT 6140 E Commerce Loop, Post Falls, ID 83854 www.trufitpostfalls.com | (208) 964-6992 Classes available: PERSONAL TRAINING, CROSS TRAINING, HIIT, GROUP CLASSES AND MORE PEAK HEALTH + WELLNESS CENTER 927 E Polston Ave, Post Falls, ID 83854 www.thepeakid.com | (208) 773-0601 Classes available: CYCLING ROOM, TRX TRAINING STUDIO, KIDS CLUB, CERTIFIED PERSONAL TRAINERS (childcare available) FORGE FITNESS 2765 W Seltice Way, Post Falls, ID 83854 (208) 981-0039 Classes available: WEIGHT TRAINING, CORE TRAINING, FLEXIBILITY TRAINING

fun fitness for kids!

The new to town, Momentum Sports and Play, will be every family’s saving grace this fall!

Momentum is a children’s activity center that offers programs for kids walking to age 18.

Run by Katie and Josh Terra, a former elementary school teacher and aerospace engineer respectively, they are passionate about physical activity and education. “We opened Momentum to provide a safe, fun place for kids to be active and participate in healthy activities that build confidence, encourage self-esteem and inspire big dreams” says Katie.

MOMENTUM SPORTS AND PLAY 245 W Bosanko Ave #1, Coeur d’Alene, ID 83815 www.momentumsportsandplay.com (208) 966-4535

@beautyatthelake beautyatthelake.com 330 E Lakeside Ave Suite 202 Cd'A

SOME CLASS OPTIONS: Walking to Age 5: Kinder Morning Play Time, Kinder Gym, Little Ninjas, and Twirl and Tumble 5 and Up: Momentum Ninjas Gymnastics, and Tumbling. STEM Classes including coding and robotics, Homeschool specific PE and Ninja Classes Camps, Events and Birthday Parties!

relax

sign up for our monthly massage membership call 208.699.9270 or visit beautyatthelake.com natural skincare & products • massage & bodywork • medical spa services • sugaring northidahowellness.com 13

14 september • october 2020

getting to know

JAUNESSA Owner of FarmGirlFit

MEET JAUNESSA WALSH,

co founder and owner of FarmGirlfit. What started as a dream between two college friends, has now grown to two brick and mortar gyms and a multitude of online and virtual workout options. Supporting womxn in all stages of life is her passion and it shows in all aspects of FarmGirl.

Read on to learn more about Jaunessa and her ever growing, unique and truly timeless training style.

Tell us the history of FarmGirlfit and what sets it apart from other gyms?

Farmgirlfit was founded in 2011 by myself and Jenni Niemann, we met at Gonzaga University. We both grew up playing sports and share a love for physical activity and leading a healthy lifestyle. From Jenni’s degree in Exercise Science and my MBA, and both of our personal fitness journeys, we knew that functional movement training incorporating weightlifting is highly beneficial for overall health. Not to mention incredibly time-efficient, and can be a lot of fun! We recognized, though, that most womxn had not been exposed to this style of training, at least not in a way that was designed with their specific needs in mind. Hence, the idea for Farmgirlfit was born. The vision was to create a space where womxn felt comfortable, welcomed and encouraged to try this training style which, although new to them, is grounded in movements we perform in our everyday lives. A training style that is not gimmicky, and would yield the results they sought. Where they would value hard work, real work, because of those very tangible results – like life on a farm, but without the hay bales. Where they would be seen and valued for who they are in that moment, while encouraged in the pursuit of their BEST self. Where they would share in the benefits of a team dynamic, have fun, and discover a new kind of confidence in themselves and their abilities that would extend into all areas of their lives.

How has your brand kept up with an ever changing industry the past 10 years?

By not buying into the ever-changing trends, and instead staying true to who we are: our mission and values.

We intentionally designed our workout programs around movements that are functional, and that we perform in our everyday lives. The equipment we use— dumbbells, kettlebells, barbells, plyometric boxes,

resistance bands, etc.—are ones that have stood the test of time, because they’re simple, make sense, and work.

You won’t find the trendiest new machine or gimmicky fitness device here precisely because they are gimmicky.

That’s not to say we haven’t adapted and evolved over the last 9 years. With time comes experience, more knowledge, and a greater understanding of our clients needs. We know a lot more now about how to adapt our training to womxn in different stages of life, pregnancy and postpartum immediately come to mind. But also how our training program fits into someone’s overall health and wellness, how to help them achieve a wellbalanced healthy lifestyle, because although we deeply value hard work, it isn’t always about working as hard as you can!

We have also always sought to be a thought-leader in the fitness industry for womxn. When we founded Farmgirl, we were fed up with the messaging of the industry towards womxn to shrink, be small, skinny, and lean. Then there was the shift to “strong is the new skinny,” which we did promote for a time, but that was short lived as we realized how damaging it is for womxn to be told to mold into anything other than who they are. Fit bodies, healthy bodies come in many shapes and sizes, and that’s OK…better than ok, it’s amazing, it’s beautiful and should be celebrated. We believe every womxn should feel confident and accepted for who she is exactly in this moment, while supported and encouraged to live her best life, and age gracefully. And we believe that messaging transcends trends!

You started a womxn centered business at a young age.

What has been your driving factor? Daily motivation?

The womxn! Something really beautiful and powerful is created when womxn come together to support and celebrate each other. I’m so grateful to get to be a part of it – to receive the encouragement, support and inspiration of other incredible womxn. I want to continue to broaden that circle, to empower every womxn with an appreciation and respect for her body, and the confidence that she is strong, capable, and worth the effort!

Tell us about FarmGirls community involvement.

Being actively involved in our local community is a HUGE part of who we are! Participating in various local events, northidahowellness.com 15

volunteering, and even creating new opportunities to give back and enhance the community who supports us as a business and as fellow citizens. Some of our past favorites include both running and volunteering for the CdA Marathon, Ironman Cheer Stations, the Wellness Fairs, our “Just Move for Our Youth” event with Kaisa Keranen (@kaisafit on Instagram) that benefited the local Boys and Girls Club, donating to school auctions, hosting workout events for various girls and womxn’s groups, and of course our annual anniversary fundraiser: Pennies for Pull-Ups, which is both a challenge for our members to work on pull-ups (because it’s the one exercise we consistently hear they would like to be able to do “someday”), as well as a fundraiser for a different local charity. For every pull-up that’s completed, we donate.

In the past, we’ve raised anywhere from $4000 to over $12,000 for each charity including the UGM Center for Women and Children, Every Woman Can (breast cancer awareness/treatment), ParaSport, and Camp Goodtimes.

We choose a different charity every year. We are always looking for new opportunities to collaborate with other businesses, organizations, or causes. We believe that together we can achieve so much more than we could individually, but only if we take the responsibility to each do our part – that’s what community is all about!

208.620.5250 Follow Us!

myHeritageHealth.org

16 september • october 2020

What’s next for FarmGirl?

At Farmgirl, our goal has always been to change womxn’s lives for the better! Pre-COVID, we were actively working on developing Farmgirl Fit into a franchise to grow into new communities around the country, and to give other womxn the opportunity to become leaders and business owners in their local communities. With the COVID shutdown, franchising was put on hold, so we pivoted and launched an online/virtual program offering, which has been a ton of work, but something I’m really proud of! It was important to us to not just be another online fitness program, but instead one that is high-quality and actually delivers fun, functional, has you working hard and enjoying every (or almost every ) second of it! We now offer daily Live-Stream classes, Video-on-Demand workout classes available anytime, anywhere. We also offer standalone At Home programming for those who prefer to do it on their own without a class or offline. As things with COVID move forward and begin to settle, we will resume franchising, and now have an awesome online offering to complement it!

---------------------------------FARMGIRLFIT 2930 N. Government Way, Coeur d’Alene, ID 83815 (208) 665-9898 • www.Farmgirlfit.com Womxn is an alternative intersectional spelling to the traditional term “women/woman”. This spelling is used to promote inclusivity within the lgbtq+ community as well of POC.

P RE MIE R HE A LT H PAR T N ER S. PR EM I E R SE R VI C ES.

Premier Health Partners is dedicated to help you look and feel your best!

We offer minimally invasive, non-surgical aesthetic treatments for your face and body.

CALL US TODAY! 208.274.4011

We b el i eve i n a sub t l e enhancement of your nat ural b eaut y and f aci al f eat u res t hat creat e a more Y OU TH F U L gl ow.

Wrinkle Relaxers | Dermal Fillers Chemical Peels | IPL Photofacial Laser Hair Removal | Microneedling Dermaplaning | Hydrojelly™ Mask Sclerotherapy | Hyperhidrosis

or schedule online at phphealth.org

1 4 5 0 N o r t h w e s t B l v d | S u i t e 1 0 4 | C o e u r d ’A l e n e , I d a h o |

www.phphealth.org

now offering

FIBROBLAST PLASMA SKIN TIGHTENING

Best non surgical skin treatments in the beauty industry to date!

Plasma Skin Tightening:

Non invasive, non surgical, no cutting, no downtime or needles. Plasma skin tightening is the only cosmetic treatment to use plasma to reduce the volume of excess skin. It has minimal downtime and is more affordable than surgery.

Plasma treatments are known for its success with non surgical eye lifts, neck and tummy tightening.

BOOK AN APPOINTMENT TODAY!

HYALURONPEN: Deposits hyaluronic acid filler in the epidermal and upper dermal layers of the skin without traditional needles or injections. Plump and fill lips, fine lines and wrinkles. Ideal for clients afraid of needles.

Painfree, non-invasive and fast!

AREAS OF SERVICE: Upper eyelid lift, lower eyelid lift, crows feet, forehead, mini face lift, frown lines, smile lines, jowls, lip enhancement, upper arms, inner thighs, stomach, stretch marks, scaring & more!

***FIBROBLAST TREATMENT BUY 1 GET 1 1/2 OFF!***

1601 N 3rd Street | Coeur d'Alene, Idaho | 83814 | 208.215.6045 northidahowellness.com 17

wellness in BUSINESS

Get to know our newest local studio owner, Kathy Robinson. Balanced Pilates Center

opened

in

the

beautiful downtown Liberty Building just this summer.

Kathy’s main objective is to give you an enriching experience that will allow your body and mind to connect,

and

take

that

feeling of strength, balance and harmony with you.

Balanced Pilates Center 118 N 7th Street | Suite B 14 Coeur d’Alene, ID 83814 balancedpilatescenter.com (p) 208.819.2401

Hello! My name is Kathy Robinson and I have lived in Coeur d’Alene

for over forty years. I have four children and five grandchildren and I am so fortunate that we all live in the area as we spend a lot of time together. One thing I love to do and have since I was young is ski. Eight years ago, I had a very serious ski accident and needed extensive knee surgery. After the surgery and rehab, I needed to regain my strength. Up to that point, I ran, rode my bike and had worked out with a personal trainer but this aging body needed a different way to get strong. I started taking classes at a studio that offered Barre and Pilates classes. I liked the smaller class sizes which allowed instructors to keep a watchful eye on clients and give corrections as needed. The more I did Pilates the more I loved it and I was shocked at how well my body responded to the work and how quickly I regained strength. Enough to get back on my skis!

Oddly enough, the pandemic truly inspired me to open my own Pilates studio.

At the time, I had been teaching for a few years both privately out of my home and group classes at a local studio. I was told about the space in the Liberty Building by a client and until I saw it, opening my own studio was not even a

18 september • october 2020

blip on my radar. As I began to think about the future of group fitness, I saw a niche for clients who both want and need a safe, private and very clean environment. When I looked at the space, I fell in love with it. The decision wasn’t even a hard one because it felt so right.

always leave with a sense of accomplishment while feeling calm and centered. I teach with precision, intention and a sense of humor. I will not take your body to the next progression if it has not mastered the building blocks to get you there.

Pilates workouts are enormously efficient. Pilates follows a system that works every part of the body. We work to strengthen the small muscles that support the large muscles. We work on the large muscles as well by working the body in different planes of motion and different tension settings. Pilates is also widely known for it’s core work. I cannot think of one movement series in the entire repertoire that does not engage the core on some level. There are over 600 movements that are used and modified to achieve the desired results. In addition, Pilates works your mental muscles too. We ask you to connect with muscles you didn’t even know existed and in ways you’ve never moved them. The icing on the cake is breath. Specific breathing patterns will encourage the deepest set of abdominals, the transverse, to engage and get very strong. Put that all together, and my clients

My best advice for anyone who hasn’t tried pilates before is to just try it! The best way to start is to do a few private sessions first or find a group class setting that is small for more personalized instruction. Find an instructor that has a Graduate or Comprehensive Certification from a reputable school. Remember to listen to your body. If something hurts, don’t power through it (that’s how injuries occur). That’s your body telling you it’s not ready. Most importantly, have fun!

Currently, you can find me teaching private and semi private sessions in the BPC studio. I also am excited to be working with Dr. Laura Steininger, DPT, CAPP-OB, the owner of Inland Pelvic Health and Physical Therapy teaching mat classes in her beautiful facility. Classes are limited to 10 people with plenty of room for social distancing!

northidahowellness.com 19

DINING

healthy

Syringa

Japanese Cafe + Sushi Bar

The saying “It’s not just a meal, it’s an experience” certainly applies to locally owned favorite, Syringa.

Located in the heart of Midtown, it’s hard to top this fresh Japanese fair and sushi bar.

Opened in 2006 by restaurateur couple, Viljo and Autumn Basso, Syringa quickly became the go to place in town.

Their extensive menu covers everything from Chilean Sea Bass to Tempura rolls, Nigiri and Sashimi.

It also caters to every customer as many dishes are vegetarian and can be made vegan and gluten free.

The attention to detail and pride in presentation can’t go unnoticed at Syringa. And with it’s casual vibe, you can relax, sip on some sake or handpicked wine or beer while waiting for your meal. It’s worth the wait to sit at the Sushi Bar for a little behind the scenes view!

SYRINGA 1710 N. 4th Street Coeur d’Alene, ID 83814 (208) 664-2718 www.syringasushi.com Instagram: @syringasushi

pictured on top:

green goblin roll and the peter parker roll.

*our favorite small plate: spicy edamame

Boiled soybeans with roasted garlic and sprinkled with salt.

20 september • october 2020

INCREASE DISTANCE, THROUGH A STRENGTH PROGRAM THAT IS INDIVIDUALIZED TO YOU & YOUR SWING NORTH IDAHO'S FIRST GOLF FITNESS GYM Certified by the Titleist Performance Institute, our Professionals assess your body-swing connection through a series of 16 movements, determine where your limitations are & teach you how to improve them through a corrective exercise program that is individualized to YOU

Mention this flyer for a free golf fitness consultation! www.camfitcda.com + camfitcda@gmail.com + 208-964-4076

northidahowellness.com 21

health

solutions to your day-to-day wellness

Endometriosis is one of the most common causes

understanding

endometriosis Written by Laura Steininger, DPT, CAPP-OB ------Owner of Inland Pelvic Health + Physical Therapy

22 september • october 2020

of pelvic pain in women. Pelvic pain can become so overwhelming that it impacts all aspects of life: school, work, relationships, activity, etc. Women with endometriosis most often report painful periods. Other common symptoms include pain with intercourse, bowel and bladder dysfunction (including constipation and diarrhea), bloating, painful urination, and a sensation of urinary tract infections. Unfortunately, the diagnosis is often missed or the treatments offered only mask the symptoms while the underlying disease continues to progress.

Endometriosis is a disease in which tissue similar to the lining of the uterus grows in other parts of the body, particularly the pelvic and abdominal region, causing pain, infertility, and organ dysfunction. One in ten women have endometriosis, and unfortunately, it takes an average of 10 years before most are properly diagnosed. These statistics make it imperative for women to learn about the disease so they are empowered to seek out the proper treatment they need in order to move forward.

Diagnosis is often based on presentation of symptoms followed by confirmation of disease during laparoscopic surgery to have lesions removed. Excision of endometriosis helps with decreasing recurrence of disease as well as decreasing need for hormone management postoperatively. Ablation has been extensively used in an attempt to treat endometriosis, but the technique is not as effective at destroying the full thickness of the lesions.

Other treatments include hormone medications (birth control pills/IUD) in an attempt to decrease estrogen levels. This may curb symptoms but it does not rid the body of the progressive nature of endometriosis. Another treatment to be used in conjunction with surgery and pharmacological hormones is pelvic physical therapy to change the pelvic pain cycle. Pelvic PT with a qualified pelvic/endometriosis specialist is critical for proper care.

Endometriosis causes a pain cycle; put simplistically, the lesions trigger a pain receptor to send a signal to the brain identifying pain which then signals for a protective response causing the muscles in the region to protect against further pain. Long term spasms, or shortening of the muscles, places more pressure in the pelvic region, decreases circulation, and places more pressure on the nerve endings, in turn causing more pain. This is a vicious cycle. The chronic pain associated with endometriosis changes the central nervous system and breaking that cycle requires more than surgical or pharmaceutical intervention. Treatment by a skilled pelvic physical therapist is proven to be helpful for pelvic pain.

It is really important to find accurate information about endometriosis. Unfortunately, the websites found on the internet are riddled with inaccurate information which leads to misdiagnosis and incorrect treatment options.

Some helpful resources that are driven by research and data include www.endowhat.org and Nancy’s Nook on Facebook (or www.nancysnookendo.com). Finding a pelvic physical therapist with training in pelvic muscle pain is important; search www.pelvicguru.com or www. pelvicrehab.com . Asking your doctor is also a great way to find a specialist in your area. Inland Pelvic Health & Physical Therapy provides these services in the inland northwest.

-----------------------------------------Find more info email: info@inlandpelvic.com northidahowellness.com 23

fitness a guiding path to being physically fit

THE

exercise institute The 15 Minute Workout

Are your workouts or training programs taking up all your free time? Can you really get in shape or build muscle in just a 15 minute workout? Read on to hear from Exercise Institute owner, Mike Teater, why this program could change your life and give you more of the most important thing: time.

Q: TELL US ABOUT THE EXERCISE INSTITUTE We are proud to have been open and operating for 25 years now. We were the first professional and private exercise facility in the area. The Exercise Institute is truly unique because of our clinically designed facility and friendly, professional staff. All of our exercise and nutrition staff have earned Bachelor or Masters level degrees and are certified and specialized in the science of productive exercise.

Q: WHY JUST 15 MINUTES? WHAT ARE THE BENEFITS OF A SHORTER WORKOUT PROGRAM? First of all, I think it’s important to remind people that exercise is NOT good for them! It’s not the exercise but the changes the body makes that are healthy. Also, the total 15 minutes is dedicated to exercise intensity and effort, which is often longer than those who are in the gym for 30 to 45 minutes. Lastly, any additional exercise done beyond what is needed to trigger the body does not provide additional benefits and in many cases speeds up the aging process and increases the risk of injury and inflammation.

24 september • october 2020

Q: WHAT MAKES THE EXERCISE INSTITUTE UNIQUE? Aside from our clean, personal and private facility, we provide a near zero momentum strength and conditioning program. Our program emphasizes developing muscular strength as the single and most important component of functional advantage. We use a slow and controlled speed of motion in short exercise doses. Delivered in an intense way, this is the safest and most productive type of exercise.

Q: TELL US ABOUT THE DIFFERENT PROGRAMS OFFERED TO CLIENTS. We have several different plans and options for our clients. The most important thing to note, as a prospective client, is that every program is 100% customized to the client and done 1 on 1.

We have programs focused on nutrition, with over 400 plans to choose from, that are specifically designed for each individual’s needs. Our Strongevity program is our solution for adding life back into your years, in less than 10 minutes per week. If you’re involved in alot of physical activity already, the In & Out program may be for you! Just 15 minutes per week, will help you continue to see unequaled results.

Q: WHO IS YOUR IDEAL CLIENT? This workout is for everyone 8 to 108! Most of our clients are busy professionals and those seeking a better quality of life. Most clients are between the ages of 40 and 70.

50

$

Our salon specializes

in making customers feel beautiful & pampered.

OFF

We are all licensed and certified professionals who go above and beyond to make sure we listen to our clients needs!

a Signature Hydrafacial (expires: 011/01/20)

OUR SERVICES INCLUDE: Hydrafacial, Facials, Dermaplaning, Chemical Peels, Microdermabrasion, Eyelash Extensions, Lash Lift and Tint, Eyebrow Tint, Waxing, Teeth Whitening, Nails, Pedicures & Hair services.

Call Us Today! 208.667.0419

206 East Indiana Avenue • Suite 118 • Coeur d’Alene

beyond gluten free

Q: WHAT ARE THE KEY BENEFITS OF YOUR PROGRAM? • 44% better fat loss than aerobic exercise • 50 - 59% better strength results compared to traditional weight lifting • Bone density increase from 2% to 12% after a year • Increase energy, endurance and stamina • Increase resilience to injury • Achieve 150% better results from working with a personal trainer --------------------------------------The Exercise Institute is located at: 1960 N Beebe Blvd #100c Coeur D’Alene, ID 83814 www.exerciseinstitute.com | (208) 666-9094

use the code take15 for

15% OFF

at snacktivistfoods.com northidahowellness.com 25

Written by Marci Trainor | Owner of Lakeside Med Spa

beauty from the inside and out

Botox Breakdown (It’s not just for wrinkles!)

Beauty is pain - or in the case of Botox, beauty is

temporary pain followed by complete (muscle) relaxation.

Each year hundreds of thousands of women and men pay a visit to their injectionist of choice and go under the needle in the name of smooth, wrinkle-less skin.

For the beauty enthusiast, Botox might be the first thing that comes to mind when wrinkles start to appear. It is a much loved staple of the cosmetic community, from its discovery in the late 1980s to its widespread cosmetic and clinical use today.

Botox is a neurotoxin derived from the bacteria clostridium botulinum. Ingested in contaminated food it can interfere with key muscles in the body causing paralysis and even death. But when injected in tiny doses into targeted areas it can block signals between nerves and muscles causing the muscles to relax. That’s how it smooths wrinkles; when you immobilize the muscles that 26 september • october 2020

surround fine lines, those lines are less likely to move making them less noticeable.

Botox often calls to mind a stereotypical “frozen” face of a Botox client who struggles to make normal expressions, but there is much more to Botox than this image suggests.

Here are some fun facts about Botox to help keep you informed when it comes to this revolutionary injectable.

1). It’s one of the most popular cosmetic treatments in the world. The International Society of Aesthetic Plastic Surgeons ranks Botox-type injections as the number one non-surgical procedure on the market today.

2). It has very few risks and side effects. As a noninvasive treatment, your risks of developing an infection or other complication from a Botox injection are slim to none. The active ingredient in Botox, botulinum toxin A,

can sound scary - but it’s simply a naturally occurring protein that is known for its muscle relaxing properties, and the trace amounts present in each Botox injection are carefully controlled and extremely well researched.

3). It adheres to the highest standards of clinical quality.

As an FDA-approved substance, Botox is under strict regulation and monitoring to ensure every vial is produced in a sterile environment with exact amounts of each ingredient. Allergan, Botox’s parent company, has a dedicated quality assurance department and consistently exceeds FDA guidelines for drug manufacturing safety and cleanliness.

“Botox is currently approved to treat much more than just wrinkles. It can treat muscle spasms in the limbs, neck or face; eye twitches or uneven eye positioning; underarm sweat; migraines and bladder dysfunction.”

4). It won’t leave you looking stiff. When Botox is administered by a properly trained professional, your results will be absolutely natural and won’t interfere with your facial expressions. The key to creating beautiful results from botox is knowing where to place each injection and what dosage to use in each location.

5). It has several different FDA approved uses; Botox is currently approved to treat much more than just wrinkles. It can treat muscle spasms in the limbs, neck or face; eye twitches or uneven eye positioning; underarm sweat; migraines and bladder dysfunction to name a few other uses.

6) It’s still being researched and improved. Expert plastic surgeons everywhere are always searching for better or different ways to use Botox treatments. It is currently being studied as a treatment for depression, muscle pain and post operative atrial fibrillation.

While Botox - the wrinkle smoother that exploded as a cultural phenomenon and medical triumph may not be for everyone, it is definitely my drug of choice.

--------------------------------------------------------------Find more info visit: www.medspacda.com northidahowellness.com 27

balance finding peace from within

“Be like a tree.

Stay grounded.

Connect with your roots.

Turn over a new leaf.

Bend before you break.

Enjoy your unique natural beauty.

Keep growing.”

28 september • october 2020

SKIN by KRISTIN ESTHETICIAN

specializing in

ACTIVE SKINCARE

& TREATMENTS IN A

beautiful & private BOUTIQUE STUDIO

mention this ad for

15%

OFF

any product

*expires 11.1.20

chemical peels • lash lift & tint glowneedle • microneedle nanoneedle • dermaplaning specializing in brazilian waxing

TM

BOOK YOUR APPT NOW! 425.241.1699 insta: @skinbykristincda // fb: skinbykristinCDA

1814 EAST YOUNG AVENUE

•

COEUR D’ALENE

Stay Strong Through Cold & Flu Season

With the Help of the CRITTER APOTHECARY. Featuring Certified Organic Products from Dr. Paul’s Lab. All Dr. Paul products are certified organic or wild harvested, contain no GMO’s, and comply with the National Organic Program standards.

For Two-Legged Critters

• Anti-viral respiratory tinctures for cold & flu season • Antioxidant-rich immune boosting remedies

For Four-Legged Critters

• Immunity boosting tinctures & remedies • Organic wound care salves • Natural insect repellents

Just Released & Available! Dr. Paul’s COVID-Aid Tincture

Now Open in Cocolalla, Idaho!

A multi-system approach to promote health in a time of COVID-19. It contains Dr. Paul’s Lab Beet-OH tincture which is a powerful anti-viral remedy, OLS-M tincture for the pneumonia-like symptoms, Echinacea to stimulate the immune system, and Propolis and Neem Bark which are potent anti-viral remedies. *

Nature’s Finest Herbal Remedies for You and Your Animals Hours: Monday – Saturday, 10 am to 6 pm; Sunday 1 to 5 pm.

Located inside the Only Local Farmers Market

Critter Apothecary (208) 265-2277 OnlyLocal.Farm/CritterApothecary

464138 U.S. Highway 95, Just North of Cocolalla Lake, Sagle Idaho, 83860

*These products have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent any disease. They are Nutraceuticals/Nutritional Supplements that may provide organic molecules for supporting wellness.

northidahowellness.com 29

nutrition promoting healthy eating

RETRAIN YOUR BRAIN:

a look at Portion Control Written by Mikyah Owens | Owner of Honest Nutrition

Have you ever looked down and wondered how the

mountainous pile of food in front of you made it onto your plate? Perhaps you were touring the buffet line and just couldn’t resist the mashed potatoes, chicken, cucumber salad, bread roll, chocolate cake, pork chop, and macaroni and cheese? Or, maybe the chef was more to blame for the serving big enough to fuel three NFL players before the Superbowl? Whatever the reason, most Americans have found themselves with too much food more than once in their lives.

Though you are not in my office, for the next few moments, I’m here as your personal registered dietitian nutritionist to share with you how to avoid overdoing it on portion sizes. Rather than reciting the federally recommended portion sizes by telling you to eat 3 ounces of chicken, 4-5 times a day, to consume ~100g of protein to maximize muscle, I’m going to give you something 30 september • october 2020

better. No scales, labels, or rules required. Establishing an internal guide to eating has been proven to be more effective long term in maintaining a healthy lifestyle than simply following instructions. Anybody can google, but not everyone can interpret their body’s signals.

The tip my patients find most helpful when it comes to portion sizes is addressing the scarcity mentality. We live in America, where most people do not face food insecurity on a regular basis. However, many patients sit in my office week after week, facing a psychological food scarcity mentality that has detrimental effects on their thoughts and actions. Thoughts like, “This is my one cheat day, I need to binge on “naughty” foods.” Or, “I would never keep this food in my house so I better eat plenty now since it’s here, even though I’m stuffed.”

These thoughts fool our minds into thinking food is limited, leading us to unnecessarily binge.

However, when we operate out of an abundance mentality, our thoughts shift. “I like this food, but I am really full right now. I know I can have it anytime. I’ll pass on it today, rather than eating past fullness.” In the beginning, it is challenging to retrain your brain.

Especially if you’ve been dieting for years and have been restricting food regularly. However, over time, it becomes easier to not overeat as your actions build trust with your brain, reminding it that you can truly have more food if needed.

“Don’t wait until you’re ravenous to eat. When you allow yourself to reach this state, you are more likely to binge than if you started eating at the first signs of hunger.”

FURTHER TIPS FOR BRAIN RETRAINING: Allow yourself to have foods you have been restricting without rules. Extreme restriction leads to oversized portions. Letting yourself enjoy a “forbidden” food takes away its novelty. Eventually, you won’t need the whole bag of chips to reach satisfaction.

Don’t wait until you’re ravenous to eat. When you allow yourself to reach this state, you are more likely to binge than if you started eating at the first signs of hunger.

Acknowledge your hunger cues as they come. Severely reducing calories during the day often leads to consuming too many calories in the evening. People come to me often, wondering why they feel sluggish and tired after hardly eating anything all day. After some digging, I usually find they binge in the evenings. Your body needs fuel during the day; don’t make it process all your calories in the evening when you’re catching the news on your couch.

You will be less likely to binge if you are adequately satisfied during the day.

Find more info at: www.honestnutritioncda.com

northidahowellness.com 31

kara’s corner

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

I’m so very excited to share these fun

and easy recipes with you that will keep you hydrated and fueled no matter what kind of day you have ahead of you! The homemade electrolyte drink is easily customizable to your liking. It’s great to sip on all day, but especially before, during and after an intense workout. The smoothie is a new favorite of mine that is packed with all the flavor and none of the sugar, artificial ingredients or artificial flavors.

Um, Mint Chocolate Chip Smoothie, anyone?!?

Yep. It’s like a nourishing treat packed with protein!

There are many great ways to pack your smoothie with protein, but here are my top 3 go-to’s right now: Vital Proteins Collagen, Ancient Nutrition Keto Bone Broth Protein Powder and Hemp Hearts.

Sometimes I use just one, other times a combo of 2, and on those days that I’m needing to really up my protein intake, I may just use all 3 of those.

That’s the beauty of smoothie making! It’s totally up to you, in that moment on that day to determine what your body is needing and craving. I hope you enjoy these fun recipes as much as I do! If you love them, come on over to my Instagram page, @kara_thewholemomma to find more fun whole food and healthy living tips!

Hemp hearts are super seeds packed with plant-based protein, healthy fats and other vital nutrients. Hemp hearts are an excellent source of Iron, Niacin, Thiamine, Phosphorus, Magnesium, Manganese, Copper, and Zinc. With 10 grams of plant protein per serving, hemp hearts have 2x more protein than chia or flax. Add them to your smoothies, salads or top them on your avocado toast!

32 september • october 2020

MINT CHOCOLATE CHIP SMOOTHIE: • 1 cup Frozen Zucchini chunks • 1/2 Frozen Banana • 1/4-1/2 cup Fresh Mint Leaves • 1/2 cup Frozen Kale or Spinach • 1 tsp Chlorella • 2 TB Cacao Nibs • 3 TB Hemp Hearts • Protein powder of choice (I use Vital Proteins Collagen or Vanilla Bone Broth Protein Powder) After adding all above ingredients to your blender, pour in your liquid of choice until all ingredients are almost submerged (usually about 1 cup). I like to use a combination of Malk Organics almond milk and water. Blend until smooth & ENJOY!

HOMEMADE ELECTROLYTE DRINK: 1. Boil 1 cup of water with 2-5 slices of fresh ginger for 5 minutes.

2. Turn heat off and allow the ginger to steep for another 5 minutes.

3. Remover ginger pieces and add the hot ginger water to a 1 quart mason jar or glass container.

4. Stir 1/4 tsp real salt (I use Redmond’s Real Salt) into that warm ginger water until dissolved.

5. Flavor with whatever fruit juices you have on hand. You could use some fresh squeezed lemon, orange, lime or grapefruit. I love to add a splash of pineapple juice too. The options are endless.

6. Fill the rest of your mason jar with water and/ or ice & enjoy your way to hydration!

Optional: You can add a sweetener if needed.

I like to try and keep it to just the ginger, salt and a little juice, but if you have a picky athlete that is accustomed to super sweet drinks, you could add something sweet like honey to their liking during step 5 when the water is still warm and the sweetener can dissolve properly before cooling the drink down with ice.

GROWN HERE SOLD HERE LOOK FOR THE ‘GROWN RIGHT HERE’ LOGO FOR PRODUCTS GROWN IN THE PILGRIM’S MARKET GARDEN!

1316 N. 4TH STREET, COEUR D’ALENE, ID | (208) 676-9730 northidahowellness.com 33

HOW TO FEED YOUR KID

by Amanda Ament of Heritage Health

YOU JUST READ THE TITLE OF THIS ARTICLE

and thought, “Oh great. The dietitian is going to get on her soapbox and give us a list of good and bad foods and tell us how we’re raising our children is somehow wrong.”

NOPE. But I am going to try to make your life easier. I’m a pretty new mom myself, and far from an expert on anything parenting-related. I still find myself Googling everything (Is that booger color normal? Why do her toes do that thing?).

However, in college, I had the opportunity to learn from Dr. Samantha Ramsay, Ph.D., RDN. She was passionate about feeding young children, and how to help them develop positive relationships with food. She did extensive research on it herself using principles from Ellyn Satter, RDN, an expert in all things feeding. Below, we’ll look at a few highlights from these women.

And good news… it doesn’t ALL come down to you, the adult.

The kid gets to take some responsibility here, too.

First, let’s talk about the adult’s role.

1. Where: The adult sets the feeding environment. This includes the physical aspects (location, i.e. table vs. in front of the tv; dishes, utensils), the emotional aspects (acceptable and unacceptable behaviors), and the auditory levels (music or tv in the background/volume; the level of conversation).

2. When: The adult controls the timing. It’s helpful to develop a routine of meals and snacks to the best of your ability, and don’t offer any food or fluid (except water) in between. This will help eliminate the, “I’m not hungry!” followed by, “I’m so hungry! I want (x)!” after you’ve already put the meal away.

3. What: The adult decides what is offered at each meal and snack. Let me repeat. The. Adult. Decides. What. Is. Offered.

You over there, making multiple items for dinner because each person in your family wants something different? Stop it. Right now. Your job is to offer a variety of nutritious foods. It is not to cater to your child’s likes and dislikes. Be considerate of them, but ultimately know that children will learn to eat what they are offered.

4. Follow-through: How you ask? Eat with your kids. Model the behaviors you expect of them in the environment you set for 34 september • october 2020

them. It keeps them safe. It shows them you’re eating the same food you expect them to eat when you expect them to eat. Bonus: It allows you to help foster their social and conversational skills and bond as a family unit. Eating together has been shown to improve self-esteem, minimize future weight struggles, improve communication skills, and decrease behavior issues, among other things. Seems like a no-brainer!

Now, onto the child’s role.

This requires a lot of trust on the adult’s part because we’re about to give up some control.

1. How much: This isn’t your mama’s table. It’s not time to “clean your plate” because “there are starving children elsewhere.” Your child most likely has a good handle on their internal hunger cues (it’s inherent!). They can naturally selfregulate when and how much they need of carbohydrates, fat, and protein-based on their activity. If we as their caregivers work to minimize external cues (i.e. pressuring to eat a certain amount by bribing or insisting), they’ll make sure they get what they need.

2. Back-and-forth: You’ve made it available. Yesterday they accepted it; today they’re refusing it. You’ve got whiplash.

That’s ok; keep offering it. Ellyn Satter has said it can take up to 80 exposures for a child to determine if they like a food!

Encourage exploration with senses (What colors do you see?

Does it smell like another food you’ve had before? Does it feel smooth/rough/cold/hot/etc?). Exposure plus exploration can help increase acceptance.

3. Getting into this way of life is difficult. A silver lining of this pandemic: most extracurricular activities that can throw a wrench into implementing these changes are on hold. What a great time to try these things out. Good luck!

----------------------------------------------------------------------------------Please note, these methods do not necessarily fit with what a child with special health care needs requires. Talk to your provider or a dietitian who knows your child’s specific case for what is best for them.

M O D E R N • B O H O • N AT U R A L • S C A N D A N AV I A N H O M E D EC O R • AC C E S S O R I E S • G I F TS • A P PA R E L

2 0 5 5 N . M A I N AT R I V E R S T O N E I N C D A W W W .T H E W H I T E B R I C K . C O M

juice • smoothies •

•

tea • acai bowls

acai + pitaya bowls • super f d sm thies $ 1.00 OFF ginger shots • fresh pressed AN Yjuice I TE M mention this ad for

quinoa bowls • fresh

salads

(ex pi res 1 2 / 3 1 / 2 0 • 1 per pers on )

toast + bagel bar • baked goods loose leaf tea • espre o

foow us! @ 208juice

3 CONVENIENT LOCATIONS + FOOD TRUCK Post Falls • 900 Hwy 41 • 208.773.6444 (with a drive thru!)

Hayden • 8110 N. Govt Way • 208.772.8201 (with a drive thru!)

CDA | POS T FAL L S | H AYD EN

Downtown CDA • 312 North 4th St • 208.665.9098 | Follow Us @208juice