North Idaho Wellness Magazine | September + October 2021

wellness

n or t h idah o

fitness

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health

SEP.OCT

2021

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beauty

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nutrition

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balance

talking about yoga and its mental health benefits with

Michee C per owner of CDA Power Yoga

journaling 101

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MENTAL HEALTH ISSUE learning about your second brain

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toxic positivity

contents 6

sep | 2021 | oct

page 6 // MENTAL HEALTH A Melancholic View page 10 // THE TOXIC POSITIVITY CRISIS Escaping the Good Vibes Only Culture page 14 // YOGA: IT’S FOR EVERYONE Connecting Mental Health and Yoga page 18 // FALL RECIPE Creamy Tomato Basil Soup

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kara’s korner

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

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in every issue

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

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Fitness.......................................................................24 Beauty........................................................................26 Balance......................................................................28 Nutrition...................................................................30 Wellness in Business......................................................32 Ask the Expert...............................................................34

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PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com MARKETING DIRECTOR Jennifer Miller jennifer@niwellnessbar.com LEAD WRITER S. Michal Bennett IN-HOUSE PHOTOGRAPHER + DIGITAL MEDIA CREATOR Aimee Ewert COVER PHOTOGRAPHER Brady Campbell

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DISTRIBUTION MANAGER Betsy Shaver LOCALLY PRINTED BY Century Publishing Co. --------CONTRIBUTORS Michelle Cooper • Kara Hicks Jennifer Miller • Kelly Lattin Brittney L. Oliver, CHC Erin Porter • Kathryn O’Hara Dr. Christopher Arena, MD Amanda Ament, RD --------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.

4 sep • oct 2021

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MENTAL HEALTH.

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8TH ANNUAL

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northidahowellness.com 5

A Melancholic View of

Mental Health Written by S. Michal Bennett

Mental Health Awareness Month is observed each year in May. There’s a green ribbon for it and hashtags meant to get us all talking about and analyzing our mental health.

But many of us don’t talk about it. We get up every day choosing to face that day fresh and new. Some of us make it through the day. Some of us don’t. This year, I was asked to think and write about mental health. I have been journaling since I was 11, so consciously wading through my emotions and thoughts on any given day is something I have learned to do. If you’re up for it, I’d like to share some thoughts on my mental health journey and perhaps offer you a moment to look inward and find some corners that may bring you wholeness and peace.

The Greek philosophers would have described my personality as “melancholic.” My world has always been touched by depression, self-delusion, self-will, bodily pains, wistfulness, and what I have often termed as “tragic romanticism”. These characteristics of my mind, body, and soul have created deep troubles as well as sublime ecstasies. Because of my melancholy, I am a writer, dreamer, and crafter. I also struggle with a victim mentality and self-harm.

Most people in my life don’t see any of that. They see a happy, active woman who is sometimes too serious in conversations, somewhat awkward at parties, and industrious, almost nerdy, in my work. Although I struggle to connect with people, I am often told that I am nice and friendly. Those are generic words for small aspect of the true me. I’m not saying that I’m not nice and friendly – well, most of the time I am. But there are depths to me I will never show, and I believe no one will ever understand.

I am not alone. I can see you have tucked away a part of yourself too. And that tucking away has helped you cope in a myriad of positive ways, but has also caused you anxiety, depression, relationship issues, identity adjustments, self-deprecation, obsessive behaviors, physical pain, and much more. It’s not always. But it’s enough to notice for yourself. Maybe others have noticed too. You’re not alone. I’m here too in my little desolate world peering out at you, wishing I could get out.

Be more. Be less. Just be me with no regrets.

You know the spiral. When it comes, I can feel mine in my gut, a knotted feeling beyond hunger. My hands seem cold and swollen, on the verge of choosing violence. My eyelids are heavy. I am angry and hopeless at the same time. I have chiseled new lines in my face over time just from my pinched expression. I used to think I was alone. All I could do was wait and float in the whirlpool and find the glimmer of light that eventually emerged at the bottom.

The day came when I chose to not be alone. I married a man who saw more of me than the public Michal. He spoke to those hidden parts of me, light and dark, and he wasn’t afraid to challenge or encourage them. It was frightening. It’s still frightening. But it made me more aware of the glimmer of light that I took for granted, and I began to find ways to reach for that spark of hope more quickly and consciously. I am still poor in spirit and fail miserably in my efforts, but now my poverty more often than not accentuates my need for something greater than myself to lift into the greater aspects of my melancholia. northidahowellness.com 7

So. You’re not alone. And maybe something that I have discovered on my short journey up to this point can help you choose to connect with your glimmer, to reach out and choose togetherness. Here are some things I’ve put in place in my life to pull me from the spiral and back into a gracious reality.

FIND YOUR HEALTHY PEACE TRIGGER // I have more than one thing that brings me back from the spiral. The first thing is music. Nearly every song from two specific musicians can produce in me an immediate sigh of returning to a place of calm.

Second is physical touch. When I’m completely in the depths of despair, an authentic hug from someone who cares transforms my spirit. Third is water. From drinking it to swimming in it to taking a hot, soothing shower, water infuses me with vitality, literally and figuratively.

HONESTLY TALK ABOUT IT // Some of us want to talk about it to anyone who will listen, which isn’t always honest and won’t always bring growth or wholeness. Some of us never want to talk about it ever, which can sometimes result in living a false life. You choose how you talk about it and to whom, but I encourage you to communicate honestly in ways and on platforms that build trust and make room for growth. The goal is to find tranquility and openness, not more criticism, rejection, uncertainty, or mistrust. It’s different for everyone: from writing in a journal to calling a hotline, setting an appointment with a counselor, or opening up to your partner about something you’ve never told anyone else. Just find a way to get it out of you and into the world, to share it and not keep it for yourself alone.

REMEMBER ENTROPY AND HAVE COURAGE // When I become overwhelmed by the chaos and shaken with fear by so many things beyond my control, I remember entropy. Entropy is a scientific concept that states that all things tend towards a state of disorder, randomness, or uncertainty. Entropy is why a house collects dust and trees decay and socks wear holes and our bodies break down with age. If the multitude of generations that have come before us have faced entropy day after day and survived, thrived, even triumphantly prevailed, why can’t we? And our lives will inspire those to come, however small or big.

AN INDIVIDUAL PART OF THE WHOLE // I often forget that it’s not always about me. In the depths of my mind, the world is moving around me. I am the center of my universe. And you are the center of yours. But through connection, I am also just a mote of dust in that universe, albeit with a mind and heart and soul. A mote of dust is still an integral part of the whole and connects with the air, the light, solid objects, dusters, skin. I am me and the masses. If I can see both perspectives, I can understand that pain is universal and healing is possible.

8 sep • oct 2021

CHOOSE LOVE // There is nothing more powerful than forcing yourself to stop in the middle of a meltdown, see the person standing across from you, and choose to think and care about them rather than how you are thinking and feeling, even if just for a moment. The more you choose to love someone else more than you’re obsessed with yourself, the more you will choose love over all and come to honestly and compassionately love yourself with all your insecurities, failures, flaws, pain, brilliance, talents, joys, virtues… w

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10 sep • oct 2021

TheToxic Positivity Crisis THE ESCAPE OF THE GOOD VIBES ONLY CULTURE Written by Jennifer Miller | Photos by Nature’s Charm

Positivity. It’s the buzzword, the hot topic that every self help guru and social media influencer lives by.

“Look at the glass half full.” “Pull yourself up by your bootstraps.”... “Make your bed, drink your water and workout and everything will be great.” ... “Tell me 10 things you’re grateful for. It’ll change your mindset.”

It’s all good advice but when does positivity become toxic? When does looking on the bright side subsequently silence and repress emotions we need to be feeling?

Toxic Positivity is described as an obsession with positive thinking and putting a positive spin on all experiences including the profoundly tragic. In her talk at the World Business Forum in London in 2019, Dr. Susan David, the author of Emotional Agility: Get Unstuck, Embrace Change and Thrive in Work and Life described how being positive has become a “form of moral correctness”. Maybe it’s our new found, albeit dirty habit, of people pleasing but are we constantly trying to be as positive as possible in order to avoid making our spouses, coworkers, and friends more comfortable? We’ve been conditioned to believe, from a young age, that people who don’t show emotions are somehow stronger, better, more of a benefit to society. That lack of feeling anything “negative” only helps us achieve bigger and better things like run companies, countries and in general, be successful.

As adults, especially the millenial age group, we have been brought up to cause the least amount of waves.

Taking care of everyone else first has become our priority.

Taking care of ourselves especially when it comes to mental health has quickly fallen to the last in line. Feeling like we are a burden to others seems to be every adult’s biggest fear. This narrative that feelings can only be

positive or negative can cause massive feelings of guilt and invisibility. The risks associated with the “good vibes only” culture are many.

The mental health crisis in our country is undeniable and a subject for an entire other article. But one of the risks of toxic positivity is that we may be ignoring real mental health issues like anxiety and depression. The isolation felt by people ashamed of their feelings is overwhelming and can cause symptoms of depression to worsen. It also can deter people from seeking treatment for mental health issues due to the stigma wrapped around it. Who needs a therapist or medication when you can just make a gratitude list or make a vision board? Ignoring emotions labeled as “negative” will not make them go away. The very opposite will happen and people start to feel trapped and all consumed by their feelings.

The demeaning of a loss is another risk of toxic positivity. When a women experiences a miscarriage, the absolute worst response to her pain is “well, at least you know you can get pregnant.” This type of response is only protecting the other person from sitting in the pain and discomfort with the mother and demeaning the relationship, future hopes and dreams she had with her unborn child. By giving that response, you’re essentially saying your comfort is more important than someone else’s feelings.

As humans, we feel a wide range of emotions. Each is important. None should be labeled as positive or negative. Some anxiety is completely normal and can alert us to danger. Anger is a natural response to what we perceive as injustice or mistreatment. Sadness is an intense response to a feeling of loss. Instead of minimizing these negative emotions, it’s important to learn to sit with them and allow them to make themselves known. northidahowellness.com 11

Identifying them and giving them a name is probably one of the most uncomfortable things we have to do as humans. “Discomfort is the price of admission” says Dr. Susan David. In her interview with Dr. Brene Brown, she talks about people not wanting to feel stress, sadness or be vulnerable in any way as the “goals of a dead person.” The greatest thing about life is that it’s beauty and fragility are interwoven. Two halves of a whole. Life can be wonderful while also simultaneously heart breaking. It is ok to feel great joy and profound sadness. You can hold both emotions at the same time.

The important part of that is vocalizing those emotions. Letting them into your space with an open heart and mind. Learning to do so makes them less overwhelming and gives them less power over you. Getting comfortable with being uncomfortable so to speak.

Knowing that your thoughts and feelings are normal and valid and the recognition that we have these thoughts and in turn how we react to them drives everything and shows us and others what true resilience really is.

So, what can we do as leaders, partners, friends, parents and humans to discourage this tyranny of relentless and false positivity?

For yourself, work on putting yourself first. You can not pour from an empty cup. The act of burying your head in the sand and not dealing with your own emotions will only cause the dam to break one way or another. Leaving you not only unable to care for others but also unable to care for yourself. Feelings need to be dealt with openly and honestly no matter how difficult it may be to hear and feel.

For others, start recognizing so-called negative emotions as normal and important. In Brene Brown’s podcast with Dr. David, she recalls a time when her young daughter was feeling left out and ignored by friends at school. She was literally and figuratively sitting in the darkness. As parents, our instinct is to make our children feel better.

Taking them out for an ice cream or putting on their favorite movie, anything to make them feel happy. What we really need to be doing, says Brown, is sitting in the darkness with them, both literally and figuratively. While none of us want to watch our children’s heart break, they deserve to know at a young age that their feelings are valid, normal and important. And that someone will sit with them and allow them to feel those feelings. The hope being that we break the cycle of toxic positivity and in turn raise children who develop emotional courage and agility.

In conclusion, we need to learn to see others. Really see them. Not just for their strength but also for the emotions that can cause them to feel weak. No one can think positively all the time. We need to learn to deal with the world as it is, not just as we wish it to be.

Start by allowing emotions a place and seeing them as “data not a directive” says Dr. David. You are allowed to feel these emotions, you and your feelings matter. Good or bad. Happy or sad. Or all at the same time. w 12 sep • oct 2021

northidahowellness.com 13

YOGA: IT’S FOR EVERYONE

Yoga and its mental health benefits by

Michelle Cooper

WANNA CHANGE THE WORLD? DO YOGA.

If you’re thinking that’s an incredibly bold statement, well it is. Both science and personal experience suggest it’s true.

Yoga has been the unequivocal catalyst for growth, mental health, wellness, healing, emotional intelligence, and connection in my life. Initially, I was reluctant to try yoga. It seemed boring and slow and honestly, kind of weird. But when trustworthy friends invited me to a different kind of yoga, that was designed for strength and mobility, and promised to leave me lying in a puddle of my own hard-earned sweat, I was in, and was immediately hooked. I came for the physical workout, but the mental challenge, self-awareness, and depth of the whole-body practice is what made me want to share it with the world.

Yoga reminded me of my resiliency and was a light during some dark and difficult times. It taught me to stay in moments of my life when I wanted to run away.

It taught me that life, like the practice, can be difficult, unpredictable and beautiful and wonderful all at once.

Yoga helped me find power in my own body, through movement and breathe, matching intention with action, getting uncomfortable on purpose, WITH PURPOSE, and practicing showing up as my best self. Another reason I became a teacher is because, having the privilege of 14 sep • oct 2021

watching someone step into their own power, renews my belief in myself and inspires me to keep going on my own journey of learning, self-discovery, and growth.

I soon realized that yoga is anything but boring. It’s also not “hippy-ish”, reserved exclusively for super flexible people and fancy dressed housewives, or belonging to any certain religion. You’re not required to stand on your head or even touch your toes. Yoga practices can look like anything from a lying meditation, restorative stretches, to sweat-drenched, hot power yoga sessions. It’s the pizza of exercises. There’re so many different kinds, one for every mood and every time of day (just try to change my mind). So, you’re sure to find one you like.

It’s not just my experience, it’s science. Backed by numerous and extensive studies, yoga has been found to be great for mental health. And let’s be honest, now more than ever, we need all the help we can get. We’re in the middle of both a global pandemic and what many are calling a mental health crisis. While depression, anxiety, and suicide are skyrocketing, more people are looking to yoga and meditation for its many therapeutic benefits.

Yoga, like many forms of exercise, can improve your mood, because it lowers levels of stress hormones, like cortisol, and increases serotonin production and

endorphins, brings more oxygenated blood to the brain, and improves overall brain health. According to a recent article by Harvard Health, “when you do yoga, your brain cells develop new connections, and changes occur in brain structure as well as function, resulting in improved cognitive skills, such as learning and memory. Yoga strengthens parts of the brain that play a key role in memory, attention, awareness, thought, and language. Think of it as weightlifting for the brain.” This powerhouse of a practice can improve focus, increase the brain’s processing skills, and increase overall cognitive function.

Yoga can be an amazing form of therapy, or addition to other treatment types. People can reap the many health benefits, whether they’re beginners or self-proclaimed “experts”. Aside from moving you from stress and fightor-flight mode, to a more restful and relaxed state of mind, from sympathetic to parasympathetic nervous system, yoga can make you feel more physically aware, strong, and confident, cultivating an empowered sense of self.

Think of it as an extended period of “power poses”that have been shown to boost energy and self-esteem, and even reduce performance anxiety and nervousness.

Fulfilling another bold claim, yoga has been proven to reduce stress, depression, anxiety, and even anger and aggression, through breath awareness and control. Many studies show that yoga can have a positive effect on PTSD, reducing activity in the limbic system and helping to regulate emotions, focus attention, and promote a state of rest in which the body can mentally and physically heal. As little as 20 minutes on a yoga mat can drastically improve sleep, which is kind of a big deal for those who suffer from chronic stress and insomnia.

Yoga teaches us to pause, breathe, get clarity, and respond rather than react, to what’s happening around and within us. This is an important mind and body tool for any age and in all situations, from crisis and trauma and frustration to moments of immense love, joy, vitality, and freedom.

More than just pretzel postures and chaturangas, yoga allows us to self-repair, build self-trust, and encourages us to FEEL our feelings, emotions, and sensations in our body, without judgements and comparison, and without avoidance, distraction, or running away. It’s a practice of being with ourselves, checking in, rather than checking out or numbing our pain.

Yoga is union, connection. It can be very introspective and personal; however, humans have an innate need

“People who are shut down and dissociated as a result of depression or trauma often experience difficulty feeling fully present in their bodies. The P in PTSD stands for Post the event(s) (however the person may continue to relive it for days, weeks, or years). Additionally, as the amygdala, the part of the brain that works with memory and emotional response, engages with fear, it impacts the Broca area, which is the part of the brain that works with speech. So when a person says they are “scared speechless” or the “have no words” there is an actual brain connection between threatening events and lack of speech, which can render traditional talk therapy quite challenging. When there is a language barrier, it may be useful to explore other modalities, including working with body sensations and bringing people present into their bodies. Yoga is a fantastic vehicle for that, especially with the emphasis on connecting breath to movement.”

- Erin Good, Licensed Clinical Social Worker and member of CDA Power Yoga community

for social connection. Group classes and a like-minded community can combat symptoms of depression, such as isolation and loneliness, and can prove incredibly beneficial for accountability, inspiration, and a sense of support and belonging. Having people to cheer us on and lift us up is not just more fun, it’s an important part of our mental health.

Yoga is a deep and profound practice. It is balance, physically and mentally. It’s movement and stillness.

Yoga is mind and body and spirit and therefore, whole self and whole health. It forces us to adapt and modify to accommodate and EMPOWER our current selves and the versions of us that we’re pursuing. It helps us let go of our inner critic and our limiting beliefs, inspiring a renewed and up-leveled confidence. It gets us off autopilot and into the bold creation of our lives. This post-savasana, more mindful, courageous, and joyful way of being inevitably has a ripple effect on friends, family, and our community. Thus, making our world a better place. Yep, that’s how much I believe in the power of YOGA. The best part is, it’s easily accessible. It doesn’t have to be expensive, doesn’t require a lot of space or equipment, and it can fit into any lifestyle, fitness level, personality, beliefs, and goals.

So, if you want real-life proof of the benefits of yoga, or you’re looking for that post flow glow, visit us at CDA Power Yoga. Believe me when I say, this yoga is for everyone. All are welcome and we can’t wait to have you in our community. w northidahowellness.com 15

16 sep • oct 2021

Every year Parker Toyota and Parker Subaru donate three cars to six local high schools. The competing high schools sell raffle tickets in an effort to raise funds for their school programs. All the money raised stays in each of the respective schools.

Visit the Lake City, Coeur d’Alene, Post Falls, Sandpoint, Lakeland, Timberlake High School or either Parker Toyota and Parker Subaru to purchase tickets for the drawing. Don’t forget to visit Parker Toyota and Parker Subaru’s showrooms to check out this year’s new raffle car.

PARKER

PARKER

PARKER

northidahowellness.com 17

18 sep • oct 2021

Creamy Tomato Basil Soup INGREDIENTS 4 fresh tomatoes (1) 7oz jar plum tomatoes • 12 pieces of fresh basil leaves • 32oz chicken broth • 13.5oz can light coconut milk • 3 garlic cloves diced • ¼ onion diced • ¼ cup Namaste Perfect Flour Blend • ½ tsp crushed red pepper • 2¼ tsp salt or more if needed for your taste • ¼ tsp parsley • ¼ tsp thyme • ½ tsp xylitol • ½ tsp black pepper • 4oz cream cheese • •

DIRECTIONS Place garlic and onion in food processor then saute in 2 tbsp butter and 2 tbs olive oil on medium heat. Once garlic and onion are a translucent place in crock pot. Cut tomatoes and place in food processor along with the jar of plum tomatoes. Add cream cheese and flour to food processor. Mix until there are no chunks. Place tomato puree in crock pot.

Add all other ingredients and cook on high for 4 hours.

Top with a sprinkle of mozzarella cheese and a basil leaf and serve!

-----------------------------------------------Contributed by Erin Porter and Namaste food. Check out Erin’s wellness blog for this yummy recipe and many others at: www.eatpraygetwell.com

northidahowellness.com 19

local eats

The Story Behind

LAS BRASAS

When there is love put into what you’re eating,

the food just tastes better. Twenty years ago, Juan and Maria Guitron moved to Eugene, OR with a love and passion for fresh, from scratch food. Along with their two young sons, Juan and Ivan, they opened a taqueria. Juan wanted to show his children that with hard work and a passion for what you do, all your dreams can come true. After Juan suddenly passed away, the family was forced to close their restaurant.

Flash forward to 2016, youngest son Ivan Guitron had a dream to open his own restaurant. His father in law, Jim Kolar, wanted to see that dream become a reality.

They partnered together and opened Las Brasas (named after his parents’ restaurant) in 2016. To honor his mother and father, Ivan and Jim use the original recipes and make everything fresh and from scratch.

“We want to give North Idaho and Eastern Washington the unique flavors of Jalisco, Mexico. We know that great food brings people together and our mission is to be that place people think of first when they want to gather and want great food.” With a mission statement like this, you can feel the passion and love put into this business.

“I believe that what sets us apart is our flavor. Everything on our menu is a recipe passed down or a recipe we have put lots of time and energy into.” says Dana Guitron. Las Brasas also strives to love and express gratitude for their customers. They truly get to know them and many have become good friends over the years. They’ve been able to grow right alongside their customer base even catering weddings, baby showers and birthday parties.

LAS BRASAS

Located in Prairie Pavilion

7777 N Heartland Drive in Coeur d’Alene

Open Tuesday through Saturday 10:30am-7pm lasbrasasmexicangrill.com 208.819.2577

20 sep • oct 2021

During times of struggle, they have been very thankful for their space inside the Prairie Pavilion. They are surrounded by some great neighbors and have had time to find what works best for them. Las Brasas is on the fast track to changing the way people view food, one meal at a time. After all... “food should taste good.

Not just good but great.” w

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northidahowellness.com 21

health

Mental and Emotional Health Not just a human concern.

Written by Kelly Lattin | Owner of Wags CDA

The human-animal bond can transform our lives “Animals are the bridge between us and the beauty of all that is natural. They show us what’s missing in our lives, and how to love ourselves more completely and unconditionally. They connect us back to who we are, and to the purpose of why we’re here.” ― Trisha McCagh

22 sep • oct 2021

in unspeakable ways. This seemingly simple relationship is actually quite a profound experience and can Infuse the human spirit with infinite purpose and meaning. As anyone who has ever had a loyal pet or an encounter in the wild can tell you, there is a mysterious, ancient knowing in the wild, in all animals, and in them an inherent instinct to love, protect and survive, and if we pay close attention, we recognize that same knowing within ourselves.

Covid -19 has been and continues to be a jarring experience for all of us. The globe continues to face a

pandemic and all of the social, political, medical, mental and emotional side-effects that accompany a once in a century occurrence. During this time, many people have been faced with the brutal realities of isolation and have found it unbearably hard to live with. Because of this, many have become ultra-dependent upon their relationships with their animals, even bringing new pets home when faced with the emptiness of lives-gone by, having been washed away with all of the traditions and “norms” of a pre-pandemic life.

During this time of newly renewed dependence upon our animal companions, it is imperative that we pay a little extra attention to them and their needs. After all, they are our one and only source for unconditional love, so it’s the least we can do as our lives continue to shift.

Pets, just like humans, are not meant to be in isolation or conversely, situations of overstimulation, for long periods of time. They have the same fundamental necessities for

surviving and thriving as humans do which means as we begin to go back into the workplace or even begin to travel again, we need to put serious consideration into what this means for where our pets spend their days and nights. Just as what worked for us before the pandemic may no longer meet our needs, the same likely goes for our animals.

It is for this exact reason that I started Wags CdA, North Idaho’s premier pet and house sitting company. I want to ensure that pets have the option to stay in the comfort of their own home while their humans are away...weather for the day or for multiple days, even weeks. We are a wellness driven company centered around the health and happiness of people and their pets. In these times of uncertainty, we are intentional and passionate about reducing stress and curating joy, one family at a time.

All wags, No worry.

w

Join us in welcoming

Dr. Heather Layher D.O. Born and raised in North Idaho, Dr. Heather Layher graduated from Boise State University.

She attended medical school in Nevada and completed her internship and residency through the Army. For the last year, she has been completing her MOHS micrographic surgery fellowship training at Texas Tech University. She is excited to deliver outstanding holistic dermatological care to the local community!

(208) 665-7546 | niderm.com northidahowellness.com 23

fitness

Jump in

AT SAFESPLASH/SWIMLABS CDA We all know how lucky we are to live in beautiful North Idaho. Surrounded by numerous lakes and rivers, there is endless opportunity to spend our summers shoulder deep in beautiful blue water. For you local athletes, there are triathlons and races galore to keep up that competitive and adventurous spirit. Enter SafeSplash and it’s sister school SwimLabs. Opening in the heart of North Idaho earlier this year, they’ve already made quite a splash. The franchise is locally owned by individuals with a passion for swimming but also our growing community.

The creators of SafeSplash and SwimLabs believe swimming is a life skill. The curriculum was thoughtfully and carefully developed by a team of champion swimmers including former Olympians. In order to provide the best experience possible for the swimmer, all instructors are extensively trained and certified.

Class sizes are kept small with a 4 to 1 student to teacher ratio in order to give each swimmer individualized attention.

24 sep • oct 2021

SafeSplash is built on learning. “From bubbles to butterfly” is their motto. You can start your child in swim lessons as early as six months old. These parent /child classes promote bonding and socialization along with teaching our baby vital water safety skills. Around 18 to 36 months, your child starts to transition to the next phase and begin classes on their own with their peers while parents watch from a climate controlled viewing deck. Children are allowed to learn at their own pace and are encouraged by instructors via progress reports and Splash n’ Tell sessions where they can show off their skills. SafeSplash believes it’s never too late to learn to swim. They also offer adult swim lessons from beginner to advanced skill level. In addition to lessons, SafeSplash also offers camps, clinics, swim team prep, special needs classes, family open swim and parties.

SwimLabs, the sister school, located conveniently inside the same building as SafeSplash is an athlete’s new best friend. Whether you’re getting ready for your first or your fifth Ironman or any triathlon, SwimLabs is ready to help you perfect that swim portion. With the swim portion being the first part of most races, it’s important to learn to swim correctly and safely. Most people are visual learners, so SwimLab has instant video feedback and in-pool mirrors to help you view your stroke from all angles. SwimLab is also perfect for competitive swim team members. They offer competitive swim video analysis that will help refine your technique. As we all know, swim training can take a hit in the colder months, SwimLab offers year round training for athletes in a private or semi private setting. In the warmer months, be sure to ask about their open water training for even more in depth instruction.

Whatever the reason for you and your family being in the water, SafeSplash/SwimLabs is the place to learn or hone your skill. With multiple class times to accommodate every busy schedule, SafeSplash is open and ready to teach all ages and abilities. Visit their website for more information. Come on in, the water’s fine! w

SafeSplash+SwimLabs of Coeur d’Alene -----------------------------------------------------------------3810 N Schreiber Way (208) 448-7979 www.safesplash.com

northidahowellness.com 25

beauty

Vitamin C:

THE FREE RADICAL FIGHTER Written by Kathryn O’Hara

An emerging powerhouse in the age fighting

arena is Vitamin C. We are all familiar with the concept that Vitamin C can help our bodies battle colds or the flu, but applied topically, those same properties can increase collagen production, brighten the complexion, repair damaged skin function and support overall health of the skin.

Vitamin C is a potent antioxidant that reduces the effect of free radicals in your skin. A free radical is an atom that is unstable and highly reactive. To visualize the effect of free radicals is to imagine molecules in your skin engaging in a vicious game of dodgeball, careening around, crashing into other molecules, creating more action, reaction and mayhem in the process. Free radicals can be created by UV rays and environmental toxins as well as the blue light emitted by electronic devices. Free radical damage is evidenced by hyperpigmentation, fine lines and wrinkles, dull skin and discoloration. An antioxidant 26 sep • oct 2021

such as Vitamin C works by reducing or neutralizing the production of free radicals which in turn supports the regeneration of healthy cells.

In addition to its antioxidant benefits, Vitamin C is acidic which stimulates collagen and elastin, the protein fibers that plump and firm the skin and encouraging that production adds to the skins’ youthful appearance.

Vitamin C contains an ingredient that inhibits melanin production. Melanin is the pigmentation property of skin that can lead to discoloration and age spots. Vitamin C helps to lighten those dreaded age spots without altering the natural pigmentation of your complexion.

Pure Vitamin C as L-ascorbic acid is the most effective type of C used in skincare. It is a natural form, easily recognized and utilized by your body. But Vitamin C derivatives such as sodium ascorbyl phosphate, magnesium ascorbyl phosphate or tetrahexyldecyl ascorbate are also good

sources and each target different skin issues. Vitamin C is frequently paired with other antioxidants for protection of its potency and for greater efficiency.

Vitamin E, ferulic acid and botanicals such as rosehip are highly effective at neutralizing free radical damage when used in conjunction with Vitamin C. Vitamin C is most effective in serum form, under moisturizer. It can be applied either in the morning and will give you protection from UV damage throughout the day or in the evening, when it’s healing and restorative properties work for you as you sleep. As an active, Vitamin C should be used at most, 2 to 3 times per week. It is a gentle skin stressor and granting a couple days in between applications will allow your skin to absorb and utilize the vitamin to the best effect without irritation. If you are new to a Vitamin C serum, try a small spot check to see how your skin will respond. Itchiness, redness or burning indicates that particular Vitamin C is not a good match for your skin and you may want to try another brand.

To find the best Vitamin C for your skin, ask your esthetician for a recommendation. They are knowledgeable sources for information and have access to professional products. Alternatively, your dermatologist can also suggest quality products available at reputable retail locations.

Vitamin C is a powerful force in your effort to pursue health and well-being and I invite you to explore its many benefits in maintaining healthy skin and a youthful appearance! w

KINDER GYM GYMNASTICS NINJA CLASS LIT TLE NINJAS TUMBLING + MORE We build CONFIDENCE, encourage self-esteem and INSPIRE children to DREAM BIG! Our talented, caring staff seeks to connect with and empower each and every child who walks through our door, and inspire our Momentum families through sports, learning & fun!

Call Today 208-966-4535 for a TOUR! 245 W Bosanko Ave. #1, Coeur d'Alene, ID 83815

WWW.MOMENTUMSP ORTSA NDP LA Y.C OM BIRTHDAY PARTIES | STEAM CLASSES | DAY CAMPS | PLAYTIME

Your families health is our mission FIRST STEPS chiropractic

Specializing in pregnancy, pediatrics and family care Vitamin C is most effective in serum form

----------------------------------------------------------------------Kathryn O’Hara is a licensed esthetician and sole proprietor of Kathryn O’Hara Esthetics, located in Hayden. She has been in the skincare industry for over 30 years.

First Steps Chiropractic is a neurologically based Chiropractic office that specializes in pregnancy, pediatrics and whole family care. We are here to serve you and your kiddos to make sure everyone in the family is functioning at their absolute best.

Visit our website or give us a call to see if you can benefit from neurologically based Chiropractic care!

call today:

208.758.9335 WWW.FIRSTSTEPSCHIROPRACTIC.COM

8836 N Hess Street Suite E Hayden, ID 83835 northidahowellness.com 27

balance

Dear Diary

Journaling for your Mental Health Written by Jennifer Miller

W

hat if I told you that I knew a place you could let it all out? Where you could say what you want to who, share your darkest secrets, deepest thoughts and most personal fears. Journaling is not just for the angsty middle schooler. It’s a true way to deal with overwhelming emotion and can help manage anxiety, reduce stress and help cope with depression. Your journal is a space with no judgement, no punishment and no limits.

Journaling can help identify common themes or triggers in your day to day life which will in turn help you find more understanding of the issue.

28 sep • oct 2021

Helping clear your mind is the number one benefit of journaling. Leaving the thoughts on the page helps you take a step back and see the problem from a different perspective. Journaling can help prioritize problems, fears or concerns.

It can also help you identify negative behaviors and thoughts. As you journal more consistently you;ll start to notice common patterns and stressors. Formulating a plan and finding resolve won’t seem so daunting after that. You’ll also find it easier to track moods and triggers to those moods which will help you better control them.

How to Journal:

DO IT DAILY // Set aside 10 to 15 minutes everyday to just write. Find a comfortable place where you feel safe and can have a few uninterrupted minutes.

KEEP IT SIMPLE // It doesn’t need to be fancy. Or maybe it does! Go get yourself a leather bound journal and ball point pen. Or maybe an old school composition book is more your style. Whatever gets the pen to paper.

DITCH THE GUILT // There are no rules. No one is grading it or asking you to read it aloud. Don’t censor yourself or correct your grammar. Structure is simply not allowed. If you feel like drawing, draw. If song lyrics speak to you, write those out. If it’s easier to write your entry as a letter to yourself, or someone else, go for it! You won’t be sending it!

JOURNALING IS JUST FOR YOU // You’ll find, as time goes on, you’ll start to get to know yourself a little better and maybe be able to be a little more honest with yourself. You don’t need to start with a bang, simply start where you are. Leave it all on the paper and see where it takes you. As the catchy En Vogue song goes…. “Free your mind and the rest will follow.” w

northidahowellness.com 29

Is Your Second Brain

Healthy?

Written by Brittney Oliver CHC

One in five US adults is said to struggle

with mental health imbalance and the percentages are climbing each year. These numbers don’t even account for the fact that 10% of children have a mental health imbalance nor do they record the many adults and children suffering in silence, unreported. Until recently, it’s been a misconception that all mental health cases were rooted mainly in life trauma or “broken brain”.

In truth, the human body was designed with a “second brain”, the Gut Microbiome. The Human Gut is made of so many neurons that it functions completely on its own, hence the nickname “second brain”. The Gut also communicates signals of distressor calm directly to the actual brain through the Vagus Nerve, a system of nerves that run through the spinal cord. Even more interestingly is that the bacteria that live in the human gut actually produce most of the body’s serotonin and dopamine which are the “happy hormones” that we require for optimal mood balance, energy and even sleep patterns.

30 sep • oct 2021

Most antidepressants relieve depression by affecting these neurotransmitters in an attempt to find a favorable balance and relief from symptoms but we have a reason to suspect that the Gut may be able to do better in the long run. According to NCBI studies, only 40 to 60 percent of individuals who took antidepressants noticed improvements in their mental health conditions. While the data is still being tested, many case studies on mice have shown interesting results worth noting on things such as fecal transplantation and mood alteration. When “happy” mice were given a gut microbe (fecal) transplant from a depressed person, the mice then developed depressive tendencies. The same was also true with anxiety. When the depressed or anxious mice were given a transplant from a healthy host, their mood disorder dramatically, seemingly overnight.

Our gut is responsible for more than just our happy hormones but also the majority of our immune system, melatonin production for sleep and nutrient assimilation.

nutrition Seeing as how the body works in synchronicity, if any of these functions are lacking, we may also see a decline in our mental health. The great news is that each day we learn more and more about the power house that is the Gut. The Gut needs healthy, whole, organic foods to adequately nourish its precious microbes and allow us to function optimally. It also needs to be protected from chemicals, prescription overuse, stress and poorquality food like substances.

While mental health is a deeply troubling condition, the research around gut health is providing hope for many.

The answer to improving the health of our first brain may likely be to focus firstly on the “second brain” and as a bonus, the rest of the body may follow suit. w ------------------------------------------------------------------------Brittney Oliver is a board certified Health and Life Coach, Author and Founder of the Holistic Wellness Coaching Academy school for Gut Health coach training.

(208) 772-7994 OUR COMMUNITY TRUSTED NONPROFIT PROVIDING PALLIATIVE CARE, HOSPICE, AND GRIEF SUPPORT SINCE 1981

CARE FOR THE ENTIRE FAMILY Christy Sutton NP & Mikyah Owens RDN

208.667.2600

1025 W Ironwood Dr.

WWW.CDAPRIMARYCARE.COM northidahowellness.com 31

wellness in business

The Orthopedic Sports Institute

is an Orthopedic Surgery practice located in Coeur d’Alene, Idaho committed to providing world class patient care to the region and advancing the field of medicine through research, innovation, and surgical training.

OSI’s team of orthopedic surgeons are trained in all aspects of orthopedic care including both non-operative and operative treatments. Each surgeon sub specializes in various procedures and regions of the body providing their expertise for even the most difficult orthopedic problems. Dr. Adam Olscamp, MD was the first surgeon regionally to offer hip arthroscopy and muscle preserving anterior total hip replacements for which patients seek him out for his expertise. Dr. Jeffery Lyman, MD, a knee specialist, uses computer navigation to provide the most accurately aligned knee replacement as possible as well as treat sports related knee injuries such as ACL tears and 32 sep • oct 2021

patellar dislocations. Dr. Lee Stowell, MD, a shoulder elbow specialist, received advanced training in complex shoulder and elbow issues, offering world class care for even the most complicated problems. Dr. Christopher Arena, MD, a lower extremity specialist, received advanced training in complex lower extremity issues specializing in ankle and foot arthritis, ankle replacement, ankle and foot reconstruction, bunions, and sports related ankle and foot injuries.

OSI Physical Therapy has a team of specialized physical therapists that treat numerous musculoskeletal conditions including post-operative procedures as well as non-surgical pain, vertigo, TMJ, and post concussion management. The PT Clinic Director, John Sayler, PT, DPT, OSC, FAAOMPT, is an Orthopedic Certified Specialist (10% of the PT’s in the US) and Fellow of the American Academy of Orthopedic Manual Physical Therapists (1% of the PT’s in the US). Highly trained staff utilizes evidence based treatments using Instrument

ORTHOPEDIC Sports Institute KEEPING YOU READY FOR LIFES ADVENTURES

Written by Dr. Christopher Arena, MD

Assisted Soft Tissue Mobilization (IASTM), Rocktape, Running Rehabilitation, Functional Dry Needling and Sportsmetrics.

OSI offers those with acute Orthopedic injuries walkin appointment availability from 8am to 3pm Monday through Thursday to be evaluated by one of our orthopedic surgeons to provide the best orthopedic injury care possible while avoiding long waiting room lines commonly encountered in the emergency department and urgent cares.

The Orthopedic Sports Institute, in collaboration with their research foundation, the Institute for Orthopedic Research and Innovation (IORI), is actively participating in clinical studies and has published research findings in several prestigious and nationally recognized medical journals. Our surgeons also patents on invented surgical instruments including Dr. Lee Stowell, MD’s specialized retractor as well as medical devices currently in development.

Teaching surgeons to become better surgeons is also a mission of the Orthopedic Sports Institute. OSI is unique in it’s commitment to surgical training, offering the only knee surgery fellowship in the region directed under Dr. Jeffery Lyman, MD. Dr. Adam Olscamp, MD provides regular lectures locally on hip arthroscopy and treatment of sports related hip injuries such as labral tears. Dr. Lee Stowell, MD, in collaboration with a medical device company, created a surgical education video on ulnohumeral reconstruction. Dr. Christopher Arena, MD, also committed to education, regularly gives lectures to orthopedic surgeons in training at multiple universities nationally and collaborates with the University of Idaho teaching anatomy and surgical technique courses to students.

With their commitment to compassionate patient care, research, innovation and surgical training the Orthopedic Sports Institute brings world class orthopedic care to the patients of North Idaho and beyond. w northidahowellness.com 33

ask the expert

FARM toTable Written by Amanda Ament | Registered Dietitian at Heritage Health

There is something so extremely satisfying

about choosing products that not only taste fresh and flavorful but also support our local economy and our local farmers. Bonus points if you can have the satisfaction of picking or harvesting it yourself.

With summer coming to an end and fall on the way comes the opportunity for a lot of fresh produce. We know it’s important to incorporate fruits and veggies into our daily intake because of the numerous health advantages (fiber, vitamins, minerals, phytochemicals, and antioxidants), and the more diversity of items we can eat, the better variety of benefits we get. We also know that there’s a huge advantage to essentially bringing food straight from the farm to our tables – the nutrients are denser, the flavor is better, and the freshness can’t be beaten. Enter – farmers markets.

Shopping at a farmer’s market may seem intimidating initially. There can be some unrecognizable options, or so much to choose from that it can become overwhelming.

34 sep • oct 2021

Here are some quick tips for a successful farmer’s market adventure. #1. Go in with a general plan. Are you trying to make a colorful salad? Looking for something to throw on the grill? Have an idea of what the end goal is and go from there. #2. Choose a variety of colors. Include some leafy greens like kale, collars, to get in some lutein, which has been connected to prevention and slowed the progression of eye diseases such as macular degeneration. Get in some anthocyanin-containing berries, which have been linked to promoting brain health and lowering oxidative stress and inflammation. Choose some fresh tomatoes and watermelon to get a daily dose of lycopene, which research shows may help protect against heart disease. #3. Ask questions. See something you’ve never seen before? Want to try something new? Talk to the person at the booth! Most are more than willing to share recipes, tips, and tricks to enhance your culinary adventures.

#4. Involve your family. Children and adults alike can be picky eaters.

By including them in the decisionmaking, it can increase their willingness to try and branch out.

We are fairly spoiled in our area because, in addition to farmer’s markets, we have access to numerous seasonal “U Pick” farms. From Red Canoe Farms in Hauser (known for their blueberries) to Carver Farms in Newman Lake (excellent in fall for pumpkins), North Idaho and Eastern Washington have a wide selection of places to choose from.

There are so many opportunities to take advantage of in our local area.

See what new, delicious things you can discover! w

Healthcare at Home

Healthcare that comes to you.

LOCAL NORTH IDAHO FARMERS MARKETS: The Saturday Market -------------------located on the SE Corner of Hwy 95 and Prairie Ave in Hayden – runs on Saturdays, May through October from 9am to 1:30pm The Downtown Market ----------------located on Sherman Ave and Fifth St. in downtown Coeur d’Alene – runs on Wednesdays, May through September from 4pm to 7pm Post Falls Local Market ----------------located at the Plaza in front of Post Falls City Hall at Spokane Street and Fourth Avenue in Post Falls – runs on Thursdays, June through October from 4pm to 7:30pm Rathdrum Farmers & Artisan Market located at Rathdrum City Park on Highway 53 in Rathdrum – runs on the 2nd and 4th Saturdays, May through August from 9am to 1pm ABC Farmers Market -------------------located in Athol City Park in Athol – runs on Fridays, May through October from 2pm to 6pm

Providing comprehensive medical care for residents of Assisted Living and Independent Living Facilities.

Follow Us!

208.620.5262 myHeritageHealth.org

northidahowellness.com 35

MEET OUR TRAINERS!

CAM ABEY, SENIOR FITNESS SPECIALIST GOLF FITNESS SPECIALIST

TPI CERTIFIED

MADI BROWN, SENIOR FITNESS SPECIALIST GOLF FITNESS SPECIALIST

TPI CERTIFIED

TY BREARLEY, LONG DRIVE COMPETITOR

TPI CERTIFIED

CAMFIT Golf Fitness & Personal Training is a specialized training facility that offers private personal training for golfers and non-golfers, recovery therapies, and seasonal golf lessons for athletes who want to take their ability to the next level.

WWW.CAMFITCDA.COM

P: (208) 964-4076 7736 N Government Way Dalton Gardens, ID 83815 36 sep • oct 2021

NORTH IDAHO’S PREMIER PET & HOUSE SITTING SERVICE You can travel & leave your pets in the comfort of their own home.

You can trust your pets & your house will receive exceptional care.

You can all be worry free while you are away.

We believe in less stress.

All Wags. No Worry.

WAGS CDA Now through August 31st, a portion of all proceeds will be donated to the Kootenai Humane Society’s Capital Campaign for a new shelter!

Find out more by visiting our website:

www.wagscda.com

peace of mind is our purpose. pets are our passion.

LAS BRASAS MEXICAN GRILL

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Tuesday-Saturday 10:30am-7pm

7777 N HEARTLAND, CDA ID

208.819.2577 www.lasbrasasmexicangrill.com

FOLLOW US! Facebook: Las Brasas Food Truck • Instagram: @lasbrasas_

MENTION THIS AD FOR 5% OFF! cannot be combined with any other discount

northidahowellness.com 37

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

38 sep • oct 2021

How to...

Create your Own Mental Health Checklist ...to help keep you on your game this Fall!

I don’t know about you, but the transition of seasons and schedules always encourage me to reevaluate how I’m doing with my overall health, including my mental health. School is starting soon, and as a mom of 3 I know that I need to be on my game for this transition from summer to fall to go well.

I recently sat down and made a checklist of all the things I do in the morning that I KNOW help contribute to my health, a successful and smooth day as well as things that I know boost my mental health. I would encourage you to do the same too! Grab some pen and paper and start listing what those things are for you. Once you have a list, pick your top 3-6 things that you KNOW are doable each morning (don’t go overboard, keep it simple). Type the list up in Notes on your phone or set the list on your nightstand or tape it to your bathroom mirror.

I’m going to be working on my list each morning. Come follow along to see if I’m sticking to MY list on my instagram page, @kara_thewholemomma. Then I want YOU to tag me when you share YOUR list and your progress too! LET’S DO THIS!

northidahowellness.com 39

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