North Idaho Wellness Magazine | January + February 2021

wellness

n or t h idah o

fitness

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health

JAN.FEB

2021

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beauty

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nutrition

•

balance

W O M E N in W E L L N E S S I S S U E postpartum depression • vertigo in women • non-scale victories

contents

jan | 2021 | feb

8.

GRATITUDE Goodbye 2020 -- Hello 2021 10.

Meet the Powerhouse Women in Wellness of North Idaho 14.

WELLNESS DIRECTORY: Wellness Women Owned Businesses 18.

EXPLORING THE LINK BETWEEN Endometriosis and Fertility

kara’s korner

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

26

in every issue Local Eats....................................................................20 Health.......................................................................22 Fitness.......................................................................24 Beauty........................................................................26 Balance......................................................................28 Nutrition...................................................................30 Wellness in Business................................................32 Ask the Expert.............................................................34

30

find yourself enchanted

Fern is a gorgeous boutique plant shop featuring high quality house plants, inspiring terrariums, modern pots for the home & botanically inspired goods to help you create your own sanctuary.

Select a plant & pick a pot, Fern will transplant it for FREE.

@fernplantshop_ Fern also offers private consultations for home & business plant installations.

“We love plants so much that we created the Inland Northwest’s finest plant shop to enchant you” - amy & alex

211 East Lakeside Avenue | Coeur d’Alene, ID 83814 (208) 651-0793 | www.fernplantshop.com

wellness

north idaho

fitness

•

health

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beauty

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nutrition

•

balance

PUBLISHER + DESIGNER Monica Lang Engebretsen monica@northidahowellness.com

FRESH. LOCAL. ORGANIC.

MARKETING DIRECTOR Jennifer Miller jennifer@niwellnessbar.com

Another Year to be

LEAD WRITER S. Michal Bennett

TOGETHER. Happy New Year.

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 • Kara Hicks Jennifer Miller • Marc Stewart Dr. Laura Young, MD • Lindsay Herbert Nikki Parquette, MPAS, PA-C, APA Lauryn Rogers • Courtney Riddle John Sayler, PT, DPT, OCS, FAAOMPT Jessi Astlund & Josh Armstrong 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

sleepbetternw.com

Women. We’re supposed to do it all. The running of the household, volunteering at school, setting up the

playdates, the list goes on. And when we’re not doing all that, we have to find time to workout, and have a social life. And don’t forget the career. The career we’ve worked so hard for. That we’ve fought for and for many of us, it’s a

company we’ve built on our own with no other employees to help pick up the slack. It’s a challenge we accept day in

and day out. Many of us, staying up until the wee hours of the morning, working after the kids go to bed, or getting

up while the world sleeps to study. It’s exhausting but

inspiring. Women are a force to be reckoned with. This issue is a true testament to the power of a determined

woman. We are so honored to have so many amazing female entrepreneurs and professionals be a part of this.

Inside, you’ll find articles written by women for women.

Amazing things happen when women help other women.

We’re proud to be a platform for that. We hope you gain as much inspiration from this issue as we have.

cheers to the new year!

Monica + Jennifer

Women with Sleep Apnea are often overlooked.

80-90 percent of women with sleep-disordered breathing are living with it undiagnosed or misdiagnosed as insomnia alone.

Don’t let this be you.

ST

ST A

LI V ING

Pictured on our front cover is Linda, Laura and Jennifer!

Get to know them on page 11.

-----------------Cover Photography by Brady Campbell www.bradycampbellphotography.com

S N O R I N G,

RT

on the cover.

OP

NO RTHWE ST

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Every year Parker Toyota and Parker Subaru donate two 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

Goodbye

2020

You’ve Got This.

If there’s anything that 2020 has taught us, it is this: we are in control of very few things in this life, if anything.

Every day new brought information and challenges that we couldn’t anticipate and often weren’t prepared for.

Our bodies, minds and emotions were assaulted, and yet, we continued to wake up and face each the day, even if it was with mixed emotions.

Going into a new year feels like waking up to a new, big, fat, giant morning. Whether we truly believe in it or not, the tradition of starting fresh on January 1 is ingrained in our cultural senses. We hope for something fresh, renewed, better than the past. We believe in change.

We dare to strive for something beyond ourselves. We are determined and resolved. For some, this resolve sticks.

For others, it fades into the daily rituals of life.

Resolutions are a two-sided coin for me. And probably 8 january • february 2021

Hello

2021

for many people. While some may achieve their resolutions year after year, I typically haven’t. The last resolution I semi-accomplished was three years ago when I completed Yoga with Adriene’s annual 30 Days of Yoga on YouTube in 45 days. Many resolutions are riding on the receding waves of holiday overindulgence and guilt over our inactive or unhealthy lifestyles, so they end up being focused on physical fitness, diet, or the consumption of alcohol. But guilt is a shoddy motivator, and more often than not, I choose the path of least resistance in everyday life rather than the one that challenges me to something better, or even just something different that might possibly change my perspective.

Still, I can’t seem to get away from that desire to make at least one resolution every January 1st. So, a few years ago, I decided to approach resolutions from a different

angle, particularly one that wasn’t necessarily physical, but could possibly manifest in tangible actions. Just the word “resolution” exudes something deeper than a physical act.

It speaks to the indomitable determination of the human spirit, a firmness of purpose, a mental and spiritual state that can see beyond the 28 days it takes to establish a habit and into the hope of the unknown. It is boldness, courage and downright stubbornness. It is the belief that change is possible.

There are many days when I feel defeated by the thought that there is nothing new under this sun. But then I remember that I have a choice, and each day I can choose to either carry the past’s failures into today or learn from them for a better tomorrow. There is nothing new, but I can see it differently and respond to it from a new perspective.

My resolutions in recent years have been more like antiresolutions, focused on developing what is already present in my life and making those things more significant rather than tackling the things I feel I have failed at for a long time.

If I am able to nurture my strengths, I believe that courage and life will overflow into my perceived deficiencies. For example, I am intentionally taking time to say “I love you” to those I care about, truly see them and pour life into them in ways that they accept love. I am also reminding myself to breathe on a regular basis, to put my dismissive, oblivious tasking mode on pause and discover the many facets of gratitude.

When it comes down to it, a true fresh start begins with two things: a realization that the old isn’t working anymore and a sense of gratitude that this life that moves my body, mind and spirit still keeps flowing into new day after new day. My mom recently shared with me a TedxSF talk from photographer and videographer Louie Schwartzberg titled “Gratitude”. In it, an older gentleman said something that really stuck with me: “Live today like it was your first and your last.” The year 2020 was a year of firsts and lasts for every person on the planet, no matter your beliefs, political stance, nationality, place of residence, gender, skin color, career or age. And this won’t change in 2021. Yet, we can take each day as it comes, with thankfulness for the breath we breathe, the people we love and who love us, and the chance to change our minds and hearts. Hey, I believe in you.

You’ve got this. w

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208.819.2401 118 N. 7th St. | Suite 14-B | Coeur d’Alene northidahowellness.com 9

Meet Jennifer I was born and raised in the small town of Lakeport in northern California, where I played every sport I could. I was fortunate enough to play basketball at Santa Rosa Junior College.

It was in junior college that my love for sports medicine developed and steered me towards pursuing a career in the medical field. In 1992 I was fortunate enough to get a full ride scholarship for basketball to play in the Midwest.

I pursued a degree in Nursing and in 1994 was named Student/Athlete of the Year for Missouri Western State University was All Conference Selection and my team was 3rd in the nation for Division II Women’s Basketball. I received my BS in Nursing in 1995. After working for a few years in nursing I went on to earn a Master’s degree in Nursing from WSU and became a Family Nurse Practitioner.

My family is my everything! It includes by husband who is a paramedic/captain for the CDA Fire Department, my son who is a sophomore at U of I and is a volunteer Fireman/EMT for Moscow Fire Department and my daughter who is finishing up her senior year at LCHS. On my time off I enjoy anything outdoors including mountain biking, triathlons, hiking, snow skiing, and gardening. My favorite race of all time was competing in the Xterra World Offroad Triathlon Championships in 2014 and I am hoping to go back in 2021 in Maui, Hawaii. My favorite workout is a mountain bike ride on a hot day in the beautiful Pacific Northwest.

Jennifer Fletcher FNP, MN Owner of Active Family Healthcare

I opened Active Family Healthcare in 2012 with 13 years of experience as an NP and a heartfelt goal to provide an open, holistic, caring, compassionate, and down to earth medical experience.

My goal is to always provide my patients the same high-quality care, delivered in a caring environment with dignity and respect.

I feel so fortunate and privileged to partner with my patients and their families’ health and wellness. Some of my patients I have been with me for over 2 decades and it is so fun to watch their family grow and have children of their own.

I love being a part of my patients’ families and it warms my heart to be able to help them reach their healthcare needs and goals.

We are very excited about our new program ‘Health Refresh’ which helps our patients identify and achieve a wide variety of health goal(s) featuring weight loss, nutrition and exercise guidance from our Nutritionist and myself.

We also have a new state-of-the-art body composition analysis machine that measure body fat, visceral fat, muscle mass, bone mass and basal metabolic rate which helps us develop a personalized nutrition and exercise program that helps our patients achieve their goals.

We love being involved with the community. We often sponsor local triathlons, Wellness events, fun runs/walks, kid’s events, and Toys for Tots to help support activities geared to keeping our community health and happy.

My goal for the future is simple. It is to continue to provide passionate, caring, and comprehensive medical care for all of our patients. We strive to continue to expand our services to our patients and their families at affordable rates.

northidahowellness.com 11

Meet Linda If you knew you could look more refreshed without ever looking injected would you not jump at the chance? That is exactly why I am so passionate about my artistry. In the earliest days of the aesthetic industry, circa 2002, I began to see people that looked injected and odd. I made it a point to correct this problem. I knew I could rejuvenate people without losing sight of their unique and beautiful attributes!

In 2004, I made this my mission, it has become my passion and I cannot see myself doing anything else. I am a baccalaureate prepared RN that graduated from Washington State University at the top of my class in 1998. I began my nursing career in the Emergency department while developing a permanent cosmetic business.

I joined the practice of F. Mark Owsley M.D. in 1999 and began studying the aging face shortly after.

For me, it is all about maintaining harmony and balance when assessing and correcting the signs of aging. I love the combination of art and science. Both are intriguing fields, and the aesthetic industry provides the perfect outlet for me. I continue to add services and products to keep my clients looking and feeling their best.

But know this, I would never offer something I am not willing to try on myself first. So Yes! I do my homework.

My favorite anti-aging procedure is volume replacement. As we age, our tissue deflates and descends unless we add fat. That is why heavier people age better. However, as lean women age, volume replacement becomes necessary.

Linda Baccino (Owsley) RN, BSN Owner of Beyond Beauty Med Spa

Women are getting so lean, I’m seeing volume needs in younger and younger patients. Volume replacement requires the perfect balance of art, skill, and science, and honestly, this is where I shine. It yields immediate results, and my ladies are revitalized by their transformation.

It is powerful to witness. I help women love themselves a little bit more. What can be more rewarding than that?

Besides all the anti-aging injectable services, I offer private label medical grade skin care products, micro-needling, chemical peels, vaginal rejuvenation, accessories, and other fun boutique items. I will be offering thread lifts and fibroblast procedures very soon this year.

In 2020, my love of this community and the loyalty of my wonderful clients led me to the purchase of my forever home of Beyond Beauty Med Spa on 1713 E. Sherman Ave. This truly has been the most exciting adventure of my career, and I finally feel like I am exactly where I belong.

I love supporting other local businesses and the many charitable events this amazing community has to offer. I regularly practice yoga at CDA Power Yoga in Riverstone and am grateful for the loving and supportive community there. Some of my favorite local charities are Kootenai Humane Society, CASA, and Children’s Village. I believe standing up for the vulnerable is much needed, and certainly worth my time and money.

My hopes and dreams for the future of Beyond Beauty Med Spa is to continue expanding, and continue to train and mentor upcoming aesthetic providers, so I may continue to give back to this beautiful city of Coeur d’Alene, Idaho.

northidahowellness.com 13

Meet Laura I am originally from Minnesota. In 2010, I graduated from The College of St Scholastica in Duluth, MN with a Doctorate in Physical Therapy.

I then worked as a traveling physical therapist in Texas, Oregon, Washington, Idaho, and South Dakota. After traveling, I spent five years working in an orthopedic and sports medicine physical therapy clinic. In 2015, I began the extensive training to become a pelvic specialist. Over the past five years, I have fully immersed myself in pelvic health physical therapy. I trained with the Academy of Pelvic Health Physical Therapy (a branch of the American Physical Therapy Association) and Herman & Wallace. I also had many years of mentorship with one of the areas most skilled pelvic therapists.

I am a mama of 3 kids; Kara (18), Zane (15) and Orion (3). I enjoy family time, especially camping in the mountains.

I am a specialist in pelvic pain and have worked closely with a Nook surgeon addressing pelvic muscle dysfunction associated with endometriosis. Treating pelvic pain is a challenging realm of pelvic therapy and working with a therapist specifically trained in pelvic pain is critical for recovery and healing. I have been successful in treating pelvic pain and I am so glad to see these issues addressed and see women find relief.

I received my CAPP-OB certification in 2017 through the Academy of Pelvic Health Physical Therapy. The Certificate of Achievement in Pelvic Physical Therapy - Obstetrics is granted after completing a comprehensive education, training, and testing program for the management of pregnant and postpartum women. I have worked

Laura Steininger DPT, CAPP-OB Owner of Inland Pelvic Health and Physical Therapy

with local OB/GYNs, primary care providers, nurse practitioners, and midwives to help women during and after pregnancy who are experiencing musculoskeletal dysfunction.

So just what is a pelvic physical therapist?

A pelvic physical therapist is an orthopedic therapist who has had extensive training beyond general physical therapy in order to treat pelvic pain and dysfunction. The pelvic floor is made up of muscles that provide functional support for the pelvic organs and allow for bowel and bladder function. When these muscles become dysfunctional (overactive, weak, or asymmetrical), a pelvic physical therapist can help retrain the muscles. We treat men and women with pelvic dysfunction.

When I opened Inland Pelvic Health in 2020 my mission was to provide the community with exceptional pelvic health and physical therapy care by skilled therapists trained in pelvic health and function by educating and empowering women and men to live their lives optimally without pelvic dysfunction.

The space will also be utilized for community integration and collaboration with massage therapists, prenatal and postpartum groups, pelvic pain support groups, and exercise classes.

One of my favorite collaborations has been with Kathleen Evans, owner of Balanced Pilates Center. She joins me weekly at the clinic to teach a core and pelvic floor centered pilates class. The pelvic floor is the cornerstone of our core muscles.

Without a stable building block, activation of the core during exercise and activity may not be safe for your body. Learning how to properly engage and sequence the pelvic floor and core muscles can optimize your body’s response to exercise.

I am so proud to be a part of this community and can’t wait to continue to grow and help men and women live a life without pelvic pain.

northidahowellness.com 15

Women in Wellness BUSINESS DIRECTORY

JAIMEE COX owner of Pure Barre CDA, Cycle Bar CDA and StretchLab CDA -------follow her companies: @purebarre_cda @stretchlabcda @cyclebarcda CAM ABEY owner and personal trainer at CamFit Golf Fitness --------------follow her studio: @camfitcda

DR. ERIN ELLIOT, DDS owner and provider at Post Falls Family Dental & Sleep Better Northwest -------------follow her office: @postfallsfamilydental ANGELA SATTLER, RN owner of Renew CDA and The R Bar --------------follow her companies: @renewcda @rbarcda AMY WEARNE owner and coach at AIM Nutrition and owner of Wildland CrossFit -------------follow her companies: @takeaimnutrition @wildlandcf

DR. AMY SPOLESTRA owner of Spolestra Family Chiropractic and the FOCUS program --------------follow her office: @cdahealth KATHLEEN EVANS owner of Balanced Pilates Center and certified instructor -------------follow her studio: @balancedpilatescenter MICHELLE COOPER owner and lead instructor of CDA Power Yoga -------------follow her studio: @cdapoweryoga MONICA LANG ENGEBRETSEN owner of The Wellness Bar and publisher of North Idaho Wellness Magazine -------------follow her companies: @208juice @northidahowellnessmagazine

16 january • february 2021

You just met Jennifer, Linda and Laura... now meet more of our favorite health & wellness business owners. All of them women and all of them an essential part of our North Idaho wellness community.

JESSI ASTLUND owner and personal trainer at Metamorphosis Personal Training Studio -------follow her studio: @metamorphosispersonaltraining MIKYAH OWENS registered dietician and owner of Honest Nutrition --------------follow her company: @mikyahhonestnutrition JAUNESSA WALSH entrepreneur, coach and owner of FarmGirl Fit -------follow her gyms: @farmgirlfitcda @farmgirlfit MEGAN KANE + LINDSAY HERBERT owners and trainers of Coeur Training --------------follow their studio: @coeur_training

CARLY WILLIAMS owner and Functional Nutritional Therapy Practitioner of Feed Your Focus Nutrition -------follow her company: @feedyourfocusnow NIKKI PARQUETTE owner and provider of Spear Direct Care --------------follow her office: @speardirectcare DANI LUNDQUIST owner + operator of LucidRoots salad delivery service -------follow her company: @lucidroots

BRANDI MERCADO owner and licensed massage therapist --------------follow her company: @spraytansbybrandi DR. JANA HULL owner and provider at Restoration Healthcare -------follow her office: www.restoration-healthcare.com

northidahowellness.com 17

Written by Dr. Laura Young, MD Minimally Invasive Gynecologic Surgeon at Northwest Women’s Care

Let’s talk about

Endometriosis and Fertility

“This cannot be normal, right?” RIGHT. Most patients I see in the office tell me a story about how they knew something was wrong for years. How they told countless providers about their symptoms but were repeatedly shrugged off. This cycle shockingly delays the diagnosis of endometriosis for 8 to 10 years. This disease affects 10% of women and girls in the United States – as common as diabetes and asthma. Women in their prime reproductive years cannot afford to lose a decade of their lives. As a result, 30 to 50% of women with endometriosis will not be able to conceive naturally.

Endometriosis occurs when abnormal tissue resembling the endometrium (lining of the uterus) grows outside the uterus causing inflammation. Endometriosis is classified in stages, 1 through 4, depending on how many growths there are, how large the growths are, and how much scar tissue there is. Endometriosis affects the female reproductive organs (uterus, fallopian tubes, ovaries), but can grow elsewhere such as the bladder, bowels, peritoneum (thin tissue that covers organs in the abdomen and pelvis), diaphragm, liver, and vagina.

18 january • february 2021

30-50% of women with endometriosis will face infertility

In my office, patients with surgically proven endometriosis range in age from 13 years old to 78 years old. Once believed to only affect adult women in their 30’s and 40’s, we now know better. The most common cause of pelvic pain in teenage girls is endometriosis. You also do not need periods to suffer from endometriosis – it can occur before the onset of menses, after menopause, and even if you’ve had your uterus and ovaries removed.

Abnormally painful periods are the most common early sign of endometriosis. Women will frequently call out sick from work or school every month because of period pain – it is important to know this is not normal!

Other warning signs include painful bowel movements, painful urination, pelvic pain outside of the monthly period, painful intercourse, fatigue and brain fog, nausea, bloating, and infertility. Some patients with endometriosis don’t have these symptoms and are only diagnosed after they are unable to conceive on their own – 25 to 50% of patients with infertility have underlying endometriosis.

Endometriosis causes infertility in different ways, affecting nearly every step from the egg in an ovary to a pregnancy growing in the uterus. Endometriosis can lead to reduced ovarian reserve (the quantity or remaining number of eggs), poor egg quality, impaired function or even blockage of the fallopian tubes, as well as problems with embryo implantation.

Medications are not a cure – they may provide temporary relief from pain but do not improve fertility nor treat advanced disease. Research suggests medicines do nothing to slow the progression of endometriosis.

The gold standard for diagnosis is laparoscopic surgery, where I make small incisions to look for endometriosis with a slim camera. As endometriosis progresses over time, causing worsening pain, scarring, and possibly infertility, laparoscopic surgery should be considered the moment endometriosis is suspected. Indeed, 75 to 95% of adolescent girls who fail initial medications will be surgically diagnosed with endometriosis.

I perform laparoscopic excision of endometriosis – removal of this abnormal tissue from the body – as opposed to burning or ablation of endometriosis (also called cautery, coagulation, or fulguration). Ablation of the part of endometriosis that is visible, like the tip of an iceberg, cannot treat the whole of the disease. After ablation women are more likely to experience continued pain due to a 70 to 80% risk of recurrence. Alternatively, up to 80% of women who undergo excision surgery note sustained improvement in their symptoms.

Every woman’s future plans for fertility should be discussed before surgery, and surgery should be tailored

Symptoms of endometriosis include: • Painful periods • Painful bowel movements • Painful urination • Painful intercourse • Fatigue and brain fog • Bloating and nausea • Diarrhea/constipation • Infertility to meet her goals. Studies show long-term pregnancy rates after excision surgery are excellent among young women, who are more likely to have early-stage disease (61% are stage 1 and 29% are stage 2). Excision surgery for early-stage disease often restores fertility – approximately 80% of previously infertile women will successfully conceive, with the highest fertility within the 6 months after surgery.

Some women with endometriosis will require fertility treatments or assisted reproductive technology (ART).

Although excision surgery improves pregnancy rates for both natural conception and conception through ART, only 1/3 of women who undergo ART for endometriosis related infertility give birth.

Fertility in women with advanced-stage endometriosis is a complicated issue that depends on the presence of endometriomas (ovarian cysts filled with endometriosis).

Endometriomas cause inflammation in the surrounding ovary such that normal tissue is replaced by nonfunctioning tissue. This directly decreases the number of high-quality eggs. In some cases, it is best to consider fertility preservation, such as freezing eggs, embryos, or ovarian tissue, prior to surgical removal of an endometrioma. Studies show pregnancy rates are better after excision of an endometrioma versus drainage and coagulation of the cyst, but it is imperative that the surgeon be experienced in endometrioma excision to limit damage to the ovary.

We probably all have a family member or friend with endometriosis, but she might not know it yet. Recognizing the symptoms of endometriosis will hopefully lead women to seek care and get a diagnosis sooner than the 8 to 10 years it has taken in the past – when it comes to fertility, those are wasted years. My goal is to get women the treatment they need as early in the disease process as possible, to prevent ongoing pain and to provide women the ability to start their families when they want to. Endometriosis and fertility go hand in hand – early treatment of one will help preserve the other. w northidahowellness.com 19

local eats

MANGIA WOOD FIRED PIZZA We got the chance to sit down with Tim Mitchell, managing partner of Coeur d’Alene’s new favorite, Mangia Wood Fired Pizza. You may remember them before they had their brick and mortar store front in the new The Northern CDA complex, as one of the best local catering companies around. The question they got asked the most was ““Where can we get your pizza?” It was the most common question each time Mangia Catering served wood-fired pizza at a local farmer’s market or social event says Tim. The question was answered when the team behind Mangia Catering and the Anderl’s brought to life the concept of a quick casual neighborhood pizzeria in an area begging for more restaurant options. ‘’We put our talents together and created a brick and mortar concept that is known today as Mangia Wood Fired Pizza!’’ The location is perfect as it is just blocks away from their own homes. “We wanted to be centrally located, surrounded by other amazing businesses, and provide a casual restaurant to those rooftops who didn’t have a ton of options within a short driving or walking distance! The Northern CDA was the perfect place. Living in the community where you open a restaurant is an extra bonus - seeing jobs created and a new place for people to gather in your own backyard has been very fulfilling. “ So, what sets them apart from the other pizzerias out there? Aside from their high-quality ingredients and unique process, it’s their deep connection to the community. The friendly staff and welcoming space make every dining and ordering experience an inviting and enjoyable one.

Every menu item is cooked on their one of a kind wood fired pizza oven using locally sourced applewood to give a unique flavor you can’t find anywhere else.

With so many different menu items to choose from we asked what the town favorite was. “It’s a toss-up!” says Mitchell. “Pepperoni Blast isn’t your typical pepperoni pizza. It’s loaded with four kinds of cheese and pepperoni and then once baked, gets topped with more crunchy pepperonis! It’s been a fan favorite and is probably our best seller.

A close second would be the Idaho Potato! Alfredo sauce, russet potatoes, bacon, cheddar cheese, green onion, and then topped with a creamy garlic sauce after baked. It’s like a loaded baked potato in pizza form! The Idaho Potato is our most widely talked about pizza because it’s different and unexpected! “ They also offer a delicious gluten free crust and since all their pizzas are handcrafted, you can get as creative as you want and build the pizza that is right for your dietary needs.

MANGIA WOOD FIRED PIZZA 2045 Tea Olive Ln Suite 104 Coeur d’Alene | (208) 966-4622 www.mangiapizzaco.com 20 january • february 2021

All in all, Mangia hopes to become your home away from home. A place to bring your family on Friday night, or a place close to home for mom and dad to escape for a date. “ We want you to leave with a smile on your face and feel how much we love this community.” w

health

Start the Year Off Right Focus on your health in 2021 and it may save your life!

Written by Marc Stewart of Heritage Health

With all of the focus on the coronavirus the last nine months, naturally

many people have neglected their overall health and wellbeing. This worries health care professionals who know life-altering conditions such as cancer, heart disease, diabetes and depression didn’t take an extended vacation during the pandemic. “The fact that most of those condition have no symptoms in early stages is the exact reason we do screenings,” said Dr. Peter Purrington, Chief Clinical Officer for Heritage Health. “By the time symptoms appear, the diseases, especially cancers are typically in later stages of progression and are more difficult to treat and have lower 5-year survival rates. It’s super important that people get back to a more normal routine with their providers.

You may be long overdue for an exam or screening that could save your life.”

22 january • february 2021

HERE’S A GUIDE TO HELP YOU GET BACK ON TRACK: Schedule a wellness exam!

Annual wellness visits focus on preventive care for health and wellness issues and developing strategies to address them based on the patient’s overall health and risk factors, such as family history, smoking, eating habits and substance abuse. An annual wellness visit allows the patient to sit down with their provider and review all aspects of their life. Think of it as a holistic approach to health care, focusing on mind, body and spirit. A physical is simply looking at a person’s body and how it’s functioning. This exam should include an A1C test of your blood sugars to determine if you have diabetes or if you are developing diabetes.

Healthcare from the Heart

Women get your mammogram done!

Breast cancer is the most common cancer among women in the United States.

One in eight women will be diagnosed with breast cancer during their lifetime.

Women should have mammograms every two years after they turn 50 years old. Some women are considered high-risk if a primary relative has had breast cancer. Those women should have annual mammograms starting at age 40.

Doctors recommend that women should perform self-exams regularly.

Get a colonoscopy!

Patients without a personal or family history of colon cancer or colon polyps are at average risk for colon cancer, and screening should begin at age 50.

Patients with first-degree relatives who had colon cancer or polyps are at increased risk and should be screened more frequently, usually starting 10 years before the family member’s age at diagnosis.

The FIT test can be performed in the comfort of the home and returned to the physician’s office for processing. Cologuard is another non-invasive test that can be performed at home. While the FIT test must be performed annually, Cologuard can be completed every three years if the test is negative. If either test is positive, a colonoscopy would need to be performed to confirm or exclude a diagnosis of colon cancer.

Prostate check!

Men need to discuss urinary symptoms with their physician at any age. Your provider may consider routine screening at age 40 if more than one first-degree relative has been diagnosed with prostate cancer or age 45 if more than one first degree relative (father, brother, son) with prostate cancer.

What other tests do I need?

Lungs: If a patient has a 30-year smoking history, they should have a lowdose chest CT scan for lung cancer screening annually between the ages of 55 and 74. Depression and anxiety: People should get screened for depression annually. If you’re feeling anxious or stressed, talk to your provider about your symptoms.

The bottom line is if you have any changes in your health, you should talk to your doctor. Yes, I know it’s uncomfortable to talk to your doctor about these potential issues. But this why it’s important to build a relationship with your primary care provider. w

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fitness

Written by Lindsay Herbert

COEUR-TRAINING The Heart of Fitness

My wife, Megan, and I started Coeur Training after

being in the fitness industry for over fifteen years. We feel very blessed to be able to open a business in our hometown and share our love for fitness. We’re both college athletes and physical activity has always been a huge part of our lives. It has meant so much to us to be able to contribute to the health and wellness of this community these last five years. Our family has been rewarded with an overwhelming amount of love and support from our clients and the community.

Our focus at Coeur Training is to provide a supportive atmosphere in which clients of all ages and fitness levels can feel comfortable. We specialize in functional training that translates into all of life’s daily activities and goals.

Whether that goal is completing an Ironman triathlon, or wanting more energy to play with your grandchildren, inspiring you to be the best version of yourself is what we’re all about!

Coeur Training offers individual and small group training options. Our trainers also specialize in sport specific training for all ages and work with various local sports teams. We find great joy in watching young kids grow and progress, not only in becoming better athletes, but also in learning about healthy competition and recognizing the many life lessons taught through participation in sports. Kids who work hard, dedicate to something bigger than themselves, and are coachable become adults who succeed in all facets of life.

Coeur d’ Alene and the surrounding region is very special to both myself and my wife. We love to take 24 january • february 2021

advantage of all that the area has to offer by also providing outdoor training sessions. Some clients have never walked Tubbs Hill, or used the Centennial Trail, or hiked Canfield Mountain. They feel confident enough to explore the outdoors and discover what their bodies are truly capable of after participating in outdoor sessions.

It’s vitally important to us that your training experiences translate to an all-around healthy lifestyle, and even more importantly, that your ‘WHY’ becomes about something greater than the number reflected on the scale.

We understand that beginning your health and fitness journey can feel overwhelming. At CoeurTraining we like to keep it simple: move your body every day and learn to eat clean. We believe in making small, healthy choices that will eventually lead to significant lifestyle changes.

Of course, we recognize that we are all human and will undoubtedly encounter bumps along the road. We strongly believe that choosing to be kind and forgiving to yourself, rather than riding the rollercoaster of guilt and self-doubt, will make the journey to a balanced lifestyle both more enjoyable and attainable. w --------------------------------------------------------------------------In order to kick-start your health and fitness journey, we offer the Coeur-Challenge beginning every January. The Coeur-Challenge is an 8-week long program designed to expand your comfort zone and guide you through the process of establishing healthier lifestyle habits. We have limited openings available in order to provide a safe environment and make the experience as personal as possible. Call us to save your spot!

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beauty

Scalp Health

Scalp health has become a passion of mine because of a lifelong battle of psoriasis mixed with a wild head of hair. Understanding your scalp health can be a process, but your hair will thank you! People are usually concerned with their hair growth, volume and repairing split ends when looking for hair products.

Written by Lauryn Rogers of The Copper Label Photo by Amanda Muchmore

26 january • february 2021

The truth is, healthy hair starts with a healthy scalp. The product world can be overwhelming and hard to navigate based on your skin type. Scalp care is the new skincare, the skin on your scalp is just as important as the rest of the skin on your body but often gets overlooked. I’m excited to share with you how to successfully take care of your scalp and your hair.

I’m sure many of you are wondering if using a good shampoo and conditioner is enough? The short answer is, it can be in some cases. An unhealthy scalp is often associated with dryness or dandruff, but excessive oiliness can also be a sign that scalp health needs to be addressed.

Your scalp is an extension of your face, it’s thicker and has about 100,000 hair follicles to support. Think about your scalp as the soil and your hair as the plant, having the correct balance of nutrients is essential for healthy growth. Just like the rest of your skin, it’s important to start taking care of your scalp sooner rather than later. It’s a lot easier to prevent damage than fix it. Having a haircare routine is similar to a skincare routine, it takes time and consistency to see results and to prevent future damage.

Instead of fine lines and hyperpigmentation that skincare can often address, scalp care is often formulated to treat and prevent dryness, flaking, product build up, oiliness, thinning and even hair loss. In order for your scalp to function properly, it needs products and maintenance. It’s important to remove debris, dirt, and oil through your scalp stimulation to maintain the integrity of your hair.

Brushing your hair regularly and using a great shampoo is a good start. However, the frequency in which you should use shampoo can vary depending on the amount of sebum (oil) your scalp produces on a daily basis. If you naturally have an oily scalp or workout frequently your hair follicles can easily become blocked due to dead skin cells, product build up and sebum, which inhibits hair growth. Overuse of aerosol dry shampoos in lieu of washing can also cause buildup and eventually hair loss.

Making sure you’re properly shampooing is important, if you have thicker hair it can be challenging to really cleanse your scalp. I recommend parting your hair in a few vertical panels under the showerhead to ensure complete saturation. Using a silicone scrubber brush in the shower to aid in the shampooing process can also be a useful tool.

If you struggle with oily roots and over-shampooing it actually causes your sebaceous glands to overproduce oil making you feel the need to constantly wash. I recommend washing 2-3 times a week and allowing time for your sebaceous glands to adjust. Air-drying your hair can also cause serious build up on your scalp because of

all the moisture that becomes trapped near your roots.

I suggest blow drying if you’re experiencing these issues, while always making sure to use a good heat protectant.

There are so many products and treatments designed to address issues with your scalp. Dryness, itching and build up can be improved with proper shampooing and targeted treatments. One of my favorites for all scalp types and issues is Act + Acre’s Scalp Detox. This is a game changer for dryness, itchiness, oil and product build up.

This all natural line uses a cold-pressed process on all of their products, maintaining 97% more Vitamin E than traditional heat processing. Unfortunately, many products on the market use heat processing that leads to the evaporation of essential active ingredients, such as vitamins, minerals, and reduces the level of nutrients within the product. Vitamin E is rich in antioxidants to help repair damaged follicles, promote hair growth and add shine.

Scalp care goes beyond just washing and brushing your hair, it promotes overall scalp and hair health. Brushing your hair is one of the simplest ways to stimulate your scalp and promote hair growth. Natural oils are produced to lubricate your scalp and locks down to

Clothing

•

Shoes

•

“Think about your scalp as the soil and your hair as the plant, having the correct balance of nutrients is essential for healthy growth.” your ends; distributing these oils by brushing regularly is so important. Do you feel like your scalp and root area is greasy and your ends are dry? I suggest brushing for a few minutes thoroughly before showering. Make sure to concentrate the brush going over your entire scalp and hairline. Hair is fed by the bloodstream and brushing the scalp encourages blood to rise to the surface, causing micro-circulation. This increases blood flow to the hair follicle, which in turn stimulates hair growth. Flipping your head upside down and brushing at the nape can also increase blood flow to the scalp. Brushing is so often overlooked and it’s so important to your overall scalp health.

No matter your hair type, it is important to give your scalp the care and attention it deserves. Scalp health is the most essential ingredient to growing a healthy mane.

While cleansing properly and brushing often can help significantly, it’s important to pay attention to what the skin on your scalp is trying to tell you, so you can treat it accordingly. w

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balance

Written by Courtney Riddle

Out of the Blue: Understanding and Navigating POSTPARTUM DEPRESSION

It is no surprise that after childbirth,

many new mothers feel as though they are on an emotional roller coaster that they cannot seem to get off of. Between all of the unfamiliar yet insistent new responsibilities, the utter lack of time for yourself, and the newfound sleep deprivation, it’s no wonder why so many women will struggle to adjust to motherhood.

After child birth, expectations are, at best, difficult to quell after such a life changing event, most importantly, the bond and love you will have for your baby. Bonding is the special attachment that forms between parent and child after birth. In any instance, we have been conditioned to believe that the bond is immediate and a given, and anything other than experiencing instant love and connection with their newborn is, quite frankly, wrong. Defective even. What isn’t being talked about is the upwards of 15% of women that don’t experience this connection with their newborn. They may even feel nothing at all, or in rare cases, feelings of wanting to harm their baby. From there, many women tend to draw their own conclusions about what they are experiencing, and it usually isn’t very kind towards themselves. It isn’t uncommon to internalize thoughts about being a terrible or unfit mother because of this. Feelings of sadness and insecurity, crying spells, insomnia, lack of appetite, and struggling to concentrate are only some of the symptoms experienced by women with PostPartum Depression.

Its cause can vary, but seems to center mainly around previous mental or physical health issues, poor diet, lack of exercise, or most commonly, a hormonal imbalance.

Social stressors such as financial uncertainty, an abusive relationship, or a lack of good support are all risk factors for PPD. Thankfully, for most things problematic, there are also solutions. Even if you did not experience a secure attachment as an infant, you can learn how to form a secure attachment with your baby. As humans, we are 28 january • february 2021

primed for connection and attachment. Attachment is able to be formed securely when mother is in tune with her baby’s needs. When your baby cries, you quickly soothe. When they laugh or cry, you would respond in kind. This behavior, done over time and consistently, will form a secure attachment. This dance is mainly about recognizing and responding to your babies emotional signals.The success of the attachment will determine how your child will interact with others, how they form relationships later on in life, drive how he or she communicates, and will be some of the most important work you will ever do.

However, in order to get to this point, we mustn’t forget humans are ultimately social beings. We need one another,

“In the United States: Approximately 70% to 80% of women will experience, at a minimum, the ‘baby blues’. Many of these women will experience the more severe condition of postpartum depression or a related condition.”

as proven by the fact that positive social contact reduces stress better than any other stress reduction method out there. Tempting as it may be, it is not the time to isolate.

It is important to let the ones we love know how to best support us. There is so much emphasis on “self-care,” to the point where people have started to roll their eyes upon its mere suggestion. Self-care can be helpful, but what I believe to be missing in any life altering or stressful situation is not more bubble baths, cozy as they may be.

This is my call to everyone, to consider the idea of community care and how they can contribute.

Community care means taking care of each other. We may need to step up above what we are used to, and to get creative with the help that we can offer. Instead of letting a person know that we can drop a meal off if needed, we can take the initiative and let them know dinner will be dropped off at 6 on Tuesday. Understand that while people may need some assistance, they may not reach out for help because depression causes people to feel like a burden. Remind them that they aren’t alone with your words, but show them they aren’t alone with your actions. Demonstrating for others that you love that they are not alone is perhaps one of the most worthy pursuits of all. w

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nutrition

Creating Victories Throughout history women have been told they need to fit into unreasonable, and often unrealistic standards put forth by men, the fashion industry, beauty industry, and “fitness influencers.” We are here to spread some truth and dispel these myths that all women must be 120lbs, a size 3, and must eat no more than 1,200 calories a day.

Written by Jessi Astlund & Josh Armstrong of Metamorphosis Personal Training Studio

We are fed up with women using numbers as a

way to determine their self-worth. You are more than a number on a scale, more than a number on the tag of your jeans, it’s time to stop using these data points as an influence for poor behaviors. We are talking about the starvation diets because the scale jumped up 2lbs, or the “lose weight quick detox,” promising 10lb weight loss and drop in pant size, or the punishing cardio workout you perform because you had a couple of cookies at the office Christmas party. These are all terrible things that we see women put themselves through all for the sake of fitting into a false notion of what health and beauty is.

What we must keep in mind is that our weight is simply a number that quantifies our relationship with gravity.

Our weight will fluctuate daily based on a number of factors and is simply a way to track data. The trouble is; weight only shows us a glimpse of the whole picture and certainly should not be used as the only way to determine your progress, self-worth, and health.

There are numerous ways to quantify progress without spending too much of your time, effort, and stress, concerned with a scale number or a pant size. Were you able to run a mile when that would have never happened 30 january • february 2021

before? Did you perform your first full push up? Did you set a new deadlift PR and lift more than the men in the gym? Were you able to hold a plank longer than you ever have? Were you able to run and play with your kids/ grandkids again? Do you look better naked? Are you feeling much more energized? Sex life improving? These are the victories we need to set our sights on, the personal victories that truly matter. Not dwell on the scale number, pant size, or whatever nonsense the “fitness influencer,” on Instagram tells us is important.

A more valuable way to track progress is taking weekly progress pictures. Photos show much more than a scale ever could. You’ll start to see muscles popping out in new places, booty gains coming in, abs poking through, skin tightening up, posture improving, among so many other things that can only be seen in pictures. These visible changes will continue to encourage you and push you to keep getting better and pushing further. In many cases, we will see physical changes happening long before you see changes on the scale. Use these to drive you, use these to encourage you to be your best, use these tools to be a strong, powerful, and healthy woman that is no longer tied down by a number that means nothing. w

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wellness in business

SPEAR DIRECT CARE Written by Nikki Parquette, MPAS, PA-C, APA

My name is Nikki and I’m a very passionate,

outgoing, and somewhat of a persistent woman.

This purposeful determination is quite evident when an opportunity to right an injustice presents itself.

Throughout my life I’ve never allowed my gender to define what I can and cannot do. From learning how to change a flat tire and frame a house with my carpenter father to waiting to start a family until I was ready, I’ve always rejected what society wanted for me as a woman.

So, here’s my story of how I rejected the status quo in healthcare and started redefining the landscape of medicine so people can gain greater access to the superior care they deserve.

I knew from an early age I wanted to serve and protect those in need. So, it’s no surprise that I was drawn to serve in military medicine. In 2005, I was a sophomore studying for a BS in Exercise Physiology and the Afghanistan War had been raging for 4 years. A saw a news story that U.S. Servicemembers were dying on the battlefield because there were not enough combat medics providing care at the point of injury. Knowing I could increase access to 32 january • february 2021

care, I enlisted a combat medic. Even though the military is a male dominated arena, I knew that I could provide lifesaving care to our troops, even as a woman.

Although I enjoyed being a medic, I wanted to provide quality care at a higher level to serve more people. So, I earned a Master’s Degree through the Interservice Physician Assistant Program and became a Board-Certified Physician Assistant. However, once I was working in the traditional medical system, I quickly realized it was impersonal, expensive, and unsustainable. There were too many barriers to quality care, most of which seemed to be directly related to the insurance reimbursement model.

I wanted patients to receive transparent affordable healthcare driven by patient needs not insurance reimbursement– that is, a primary care clinic that focused on providing easy access to high-quality care when it’s needed all done at an affordable price. This clinic would treat patients when they were sick, either in person or virtually, and not weeks later and not for hundreds of dollars. And the kicker?

This clinic would focus heavily on preventative health and

lifestyle medicine so that patients would get healthy and stay healthy. The medicine would be more preventive and less reactionary. I had come face-to-face with the unfortunate injustice in healthcare that was the status quo: insurance-based facilities determine how medicine is provided by practitioners and receive by patients and prescription medications are THE treatment answer with everything else landing in a far second place.

I had never desired to start a business. But here I sat, facing the crossroads that creates entrepreneurs: There is a problem to be solved and the solution doesn’t yet exist.

I thought, if I want to change how and what healthcare is delivered…I have to build this clinic.

Spear Direct Care opened in 2019 with the mission of providing our community with a path to a healthier life through easy access to superior healthcare when they need it all at an affordable cost. Whether you have health insurance or not, this we offer a low monthly membership for unlimited convenient access to your primary healthcare provider in person or through call, text, or video chat; no more deductibles or copays for routine healthcare. We not only emphasize but prioritize using evidence-based lifestyle medicine protocols as viable treatment options over more traditional pharmaceutical options to get and keep our members healthy. Plus, we don’t just act different, we look different. Spear Direct Care has a relaxed non-traditional atmosphere that feels more like a day spa than a medical clinic. We really are changing the landscape of modern medicine.

I joined the military, despite being a woman, to increase access to quality care for our service members. I became a physician assistant to increase my knowledge so I could provide a higher level of quality care to more people. I became a business owner to buck the status quo in the traditional healthcare system. I rejected the notion you have to use your insurance to pay for your care because then you have to follow their rules and built a clinical practice that allows the member to be in partnership with their provider to determine how, when, and what care they need. Members now have a path to a healthier life through easy access to superior healthcare at an affordable cost when they need it. And that’s what people deserve. w Nikki Parquette, MPAS, PA-C, APACPT, SP, USAR Owner & Provider at Spear Direct Care Located: 9321 Government Way, Ste. E Hayden (208) 502-2744 | www. speardirectcare.com

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ask the expert

Stopping the Spins Written by John Sayler, PT, DPT, OCS, FAAOMPT

Clinical Director at Orthopedic Sports Institute Physical Therapy

Dizzy? Swaying or falling? Trouble focusing or not

seeing straight? Dizzy sensations can be very common with many different causes. Vertigo is a type of dizziness that is much more specific than just dizzy spells. Vertigo is typically described as a spinning sensation. The most common causes of vertigo involve the inner ear which makes up part of your vestibular system. Other causes of vertigo can be from a tumor or stroke, cervical spine issues, vascular impairment, inner ear or tooth infections, use of multiple medications, or changes in blood pressure after changing positions. Statistically females are more likely to have dizzy sensations than males and are more prone to falling from these dizzy sensations. Females having dizzy sensations likely have decreased walking speeds and activity levels compared to males. The good news is vertigo can be treated and patients can experience great relief with a couple treatment sessions from a physical therapist.

The two most common causes of vertigo are benign paroxysmal positional vertigo (BPPV) or cervical spine issues. BPPV is when tiny crystals get trapped in your inner ear and irritate nerve endings which cause short periods of spinning after you move into certain positions.

These crystals become dislodged and travel into one of the three semicircular canals and interrupt the fluid causing a false sense of movement. This is why rolling over positions increase spinning sensations.

BPPV can usually be resolved within a couple visits to a trained physical therapist. The physical therapist will use a technique called The Epley Maneuver (a particular set of neck and body position movements). The goal of this technique is to take the crystals that are obstructed and dislodge them to become free floating again, which will provide relief from vertigo sensations.

Vertigo coming from cervical spinal issues can also be improved quickly with physical therapy sessions. There is a nerve that starts in your neck and unlike any other 34 january • february 2021

nerve, travels up into our brain where other nerves travel down towards our feet. When this nerve becomes irritated or entrapped it can also cause dizzy sensations particularly when looking up. Treatment of this includes joint mobilizations (movement of the joints in your neck), traction (gentle stretching or separation of the joints in your neck), and/or soft tissue mobilization to the upper cervical spine segments.

It is important to know that vertigo is a symptom, not a diagnosis. Many things can cause vertigo symptoms. It is very important to have dizziness or a possible vertigo diagnosis evaluated by your doctor or physical therapist to determine the appropriate treatment plan.

Vertigo and dizzy sensations are common problems, but trained physical therapists, such as the ones at Orthopedic Sports Institute Physical Therapy (OSIPT), can very often treat them successfully and quickly.

Vertigo can be a very complex disorder, but relief can be just a couple visits away! w

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publisher’s picks

A few of my favorite things!

Below are a few of my local faves centered around the health & wellness we all need this season!

GOLF SIMULATOR AT CAMFIT STUDIO --------------------

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----------------------One of my favorite ways to take care of my physical and mental health is a monthly massage. My absolute favorite therapist to see is Brandi. Her Swedish Relaxation massage is 60 minutes of complete serenity with focus on my sorest muscles. My favorite thing to do is back up a massage with one of her signature spray tans.

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VITAMIN D

----------------------In this time of year, when it seems dark most of the day, I love to bump up my supplements, especially Vitamin D. My favorite place to pick up any supplements is Pilgrim’s Market. They have a Naturopathic Doctor and Family Herbalist on staff so I can ask questions and get what my family and I need!

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JUICE CLEANSE

----------------------After the holidays, we all need a break!

Especially our digestive systems. My favorite way to do that is by picking up a one day juice cleanse from The Well•ness Bar. Not only does it help with detoxification, it helps with inflammation and gives my body the break it’s been craving. The best part is, I can customize the cleanse to my needs.

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HYDRAFACIAL AT COCO ROSE

----------------------Located in beautiful downtown, this is my favorite place to get a hydrafacial! A hydrafacial is essentially a peel, microdermabrasion and a hydrating mask all in one. With no downtime and completely painless, it’s perfect for moms on the go!

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

Something that I have come to appreciate

more than ever these last few months is the value of making small, everyday healthy choices. When times are hard and stressful, there’s a tendency to label unhealthy indulgences as “self care” when they might actually be making life harder and more stressful.

Trust me, I did it. I spent most of 2020 eating ALL my feelings. Now don’t get me wrong, I fully enjoy and support fun indulgences, but we need to be honest about why we are reaching for those things and how often.

When I finally got honest with myself about why I was doing what I was and where my behaviors were leading me, I could recognize that they were just making things harder and more stressful. I made a choice to focus on simple and small daily choices that I could make that would support my overall health and my immune system. These seemingly simple additions to my day have reminded me of something very important. If I’m making simple daily choices that support my health, I don’t feel the need to reach for unhealthy indulgences to “escape” the stresses of life as much.

Enter, my favorite healthy duo that I love adding into my day: Turmeric & Ginger! I’m going to share 5 simple ways to add them into your day. If you are new to using these two ingredients in their fresh root form, I highly suggest giving it a go! I like to store mine in the freezer for two reasons. First, I don’t have to worry about them going bad before I use them up. Second, I have found that grating both roots in their frozen state is easier and less messy than grating them when fresh.

1. WATER Staying hydrated is essential, but sometimes plain water isn’t as fun to consume as flavored. And when those “flavors” are actually supporting your immune system too? Added bonus! I LOVE starting my day with a huge mason jar of water with some freshly grated ginger and turmeric root. You can leave it at 38 january • february 2021

that, but if you have the time, I also like to add some lemon, frozen berries and a splash of Apple Cider Vinegar too!

2. TEA A great way to cap off your day after dinner is a hot cup of Turmeric Ginger tea! You can make your own by adding your fresh grated or sliced root to simmering water. Simply strain the root out after simmering for 5-8 minutes and enjoy! You can add a little squeeze of lemon or a little honey too!

3. BROTH Nothing feels more nourishing, warming and healthy as sipping on a warm cup of bone broth on a cold winter day!

Instead of reaching for an afternoon cup of coffee, warm

up some bone broth and add a little freshly grated ginger and turmeric. But don’t forget to add a dash of black pepper too. Black pepper increases your body’s absorption of turmeric by 2000%.

4. OATMEAL A new breakfast go-to for me is making “Golden Milk Oatmeal”. I simply add freshly grated ginger and turmeric to my prepared oatmeal for a spicy upgrade!

Don’t forget to add some cinnamon too! It’s so warming, filling and just a great way to start your day! (find my full recipe on my Instagram @kara_thewholemomma )

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5. SOUPS Winter time is soup season in our household! Adding in freshly grated ginger and turmeric to a butternut squash or carrot soup is my favorite way to add a tasty upgrade!

I hope you find these ideas for adding in immune boosting & anti-inflammatory turmeric & ginger into your day inspires you towards making small, healthy choices that will lead to improved health and happiness. I’d love to see your ideas too! Post YOUR easy healthy choice or upgrade on Instagram and tag me! I’d love to see and share your ideas! w

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