North Idaho Wellness Magazine Jul/Aug 14

mar.apr

2014

n or t h idah o

wellness fitness

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health

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beauty

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nutrition

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balance

FREE

MAGAZINE

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sustainable living edition Wellness In Your Backyard | Sugar Exposed | You Are What You Eat

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Samantha Sesing, DC Dr. Sesing received her Bachelor of Science degree from the University of Wisconsin – Platteville and then moved across the country to Portland, Oregon for additional schooling. In Oregon, she attended the University of Western States and received her doctorate degree in Chiropractic and masters degree in exercise and sports science.

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contents. jul | 2014 | aug

8.

Almost Homesteading

Not Quite Homesteading - Not Exactly Citylife

Raising Chickens

12.

Sugar: Finding the Delicious Equilibrium

14.

Foraging for Your Foods

18.

What’s in Season

24.

Dining at The Fainting Goat

40.

Health Benefits of Natural Probiotics

42.

Gluten-Free Upside Down Rhubarb Cake

from Cultured and Fermented Foods

20.

in every issue.

Edible Flowers Lavendar Tea

Ask the Expert ..................................................22 Nutrition .........................................................26 Wellness in Business ......................................28 Fitness.........................................................30 Balance ............................................................32 Health ..............................................................34 Beauty......................................................36 Senior Section...................................................44 On The Cover: Alisa Lewis, owner of the Attic Vintage Rentals and Event Planning (www.alisa-lewis.com) Photo by Urban Rose Photography (www.urbanrosephoto.com)

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wellness north idaho

magazine

fitness • health • beauty • nutrition • balance

july | 2014 | august

Publisher Monica Lang

monica@northidahowellness.com

Editor Miles Torres milest@gmail.com

Advertising Manager Holly Childers, M.S. holly@northidahowellness.com

Calendar Director Kim Free events@northidahowellness.com

---Art Director & Designer Monica Lang Ad Designer Brandon Loken Photographer Urban Rose Photography www.urbanrosephoto.com ---Contributors

Miles Torres, S. Michal Bennett, Margo Jordan Parker, Lic.Ac, Dipl.Ac., OMD

Steve Gajewski MS, LPC, Dr. Erin Elliott Dr. Pamela Langenderfer, Dr. Logan Martin Tiffany Reed, Sylvia Fountaine

---Printer Century Publishing Company, Inc. www.northidahowellness.com www.facebook.com/northidahowellness 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 © 2014.

LETTER from the publisher I wish I had a green thumb. More so, I wish I had the time to grow a green thumb. A dream of mine has always been to have a bountiful garden with fresh vegetables, berries, and herbs.

But let’s be honest, with my crazy busy schedule, it will not be happening anytime soon.

In this issue of North Idaho Wellness Magazine, we offer tips and ideas on living off your own land – whether that be your roof top terrace or the large area in your backyard. With wellness at our own fingers tips, or thumbs, we can create our own well-being one garden at a time!

In Health and Wellness,

Monica Lang

monica@northidahowellness.com

Almost Homesteading Not Quite Homesteading - Not Exactly Citylife

Alisa Lewis, Owner of the Attic Vintage Rentals and Event Planning, checks on her chickens on her property in Dalton Gardens.

Almost

Homesteading Not Quite Homesteading - Not Exactly Citylife The highly romanticized idea of homesteading is now spreading like a Starbucks Groupon in urbanite America as young, hip techies and housewives pick up a tomato plant at the home store (along with a straw hat) shove it in a pot and proclaim on Facebook they are working hard in the garden - 70s filtered selfie provided as proof.

It is, in fact, addicting to be self-sufficient. Growing fresh, organic produce in your backyard is simple and if you toss in a few chickens, which are inexpensive to purchase and keep (did you know you can raise “unlimited” chickens in the city of Coeur d’Alene? City code 6.15010), fresh eggs and amazing chicken stock can be added to the menu in no time, all cooked up with the help of a small, inexpensive solar system.

In it’s most basic terms, homesteading (or urban farming, “prepping” etc) is simple, self sufficiency, and any city dweller can “homestead” (as a verb) with a plan, a plant, maybe some poultry, inexpensive solar panels and the desire to break the mold and enjoy living independent and hearty - organic produce, fresh eggs, wholesome warm bread, family bonding and community togetherness.

True, homesteading is not just about food - it’s also a statement about rejecting over-regulation and independence through alternative energy like inexpensive solar and wind power. It’s about drawing the community towards one another through sharing food, resources and being generous. It’s also about placing a high priority on work and modeling that with your family.

You might be asking, “How can a wannabe earth child like myself begin my journey into homesteading, eat more organic food, spend more quality time with my family, all without leaving my backyard?” We’re glad you asked.

Written by Miles Torres | Photography by Urban Rose Photography

northidahowellness.com

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Sophie Lewis, feeds her chickens at the family property in Dalton Gardens.

Here are 3 practical tips to get you started.

1. Start with just one thing and learn to do that one thing, well. A simple and important place to start would be with your green thumb. Growing veggies, greens and fruit is considered a baseline for self sufficiency and you can get started on the cheap and in any season. First, go to Baker Creek Heirloom Seed Co at www.rareseeds.com. They have an amazing assortment of heirloom and organic seeds as well as growing guides for everything they sell. Start with a couple of crops, like tomatoes, beans, and kale. Many crops are easily grown in pots or under lights in your spare bedroom during the winter.

2. If you want to expand without tearing up your backyard first (or you don’t have a backyard) then join a community garden.

Community gardens are a great way to grow more food, meet people who share your interest and get free, expert advice. There is typically a fee for using a community garden but its modest and the extra garden space is worth it.

3. Read books that fill your head with crazy “homesteading ideas” like the Encyclopedia of Country Living by Carla Emery, or Four Season Harvest by Eliot Coleman. Both of these guides are packed with information you can use right away, regardless of your available space or skills level. Learn how to get the right soil for optimal plant growth, how to start seeds indoors, how to raise chickens, what to do with freshly laid eggs how to set up a simple solar system, and much more.

Most of all “homesteading” is a shared experience that values more family, less regulation, and greater community involvement. Look for our other tips in this issue about raising chickens and foraging for wild foods and dip your toe into the homestead life. northidahowellness.com

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chicken tips.

Starting with chickens - here is a quick, bit-by-bit guide on how to raise chickens in your backyard, and other ways to venture into the homestead life and community.

In the city of Coeur d’Alene you can keep an “unlimited” number of chickens in the city limits. (City code 6.15010).

However, there are some rules to follow to keep things tidy and keep your neighbors happy.

A big thanks to Candace Godwin, the Owner of TheCoeurdAleneCoop.com and Godwin Marketing Communications for her chicken knowledge.

Chickens should have their own home. A chicken coop or a converted dog house will do, but the chickens need to stay there. Be sure to build an area where they can roam and still have access to their protective home.

The noise and odor should dictate how many chickens you should keep! They cluck and poop, and one of those they do loudly. Feeding your neighbors fresh eggs will only help them tolerate the noise for so long, but if they can’t get past the smell of chicken poo as they eat their fresh eggs, the gig is up. Being considerate plays into the local laws.

Obtain chicks that are specific to our region. Northern species are built for colder weather. Having southern chickens during winter in North Idaho may mean you’ll be eating chicken as fast as you can buy them.

Build your chicken coop with some design style and quality but also make sure your coop is predator-proof.

Buy local! Big R has a great selection of chicks you can buy right there on the spot - and the kids love seeing them up close! You’ll also get expert advice on coops, feed, and general care. 208.666.0506 Never waste food again. Chickens will eat almost anything. They are a great way to clean up your fall garden by tossing the leftover veggies, greens and stalks into the coop and let them have at it. They’ll eat all your good, natural scraps and the bugs that come along with them.

Keep your birds safe. For healthy, mellow birds and good egg production a safe chicken is your best bet. The less stressed a chicken the more eggs you’ll get from her.

A tight, predator-safe enclosure is bliss for birds.

Let them peck and scratch. Giving them garden scraps along with some sand and gravel to dig around in ensures their little brains will be at full capacity.

community GARDEN NOTES

Your personal communities,

such as churches or business groups, can also start a community garden with a little space and some cooperation from the group. Unity Spiritual Center and Lutheran Academy of the Masters organized and built a beautiful church garden and greenhouse that their members enjoy together.

In the old days people learned to can foods, freeze-dry, and dehydrate foods so they could be eaten over longer periods of time. Pickyourown.org tells you all about ways to save your food and lower your grocery bills.

Lutheran Academy of the Masters

Would you like to be a beekeeper

in the middle of a growing suburb? No problem. There are even homesteaders who bee-keep in the middle of Brooklyn on rooftops. You can search the internet for “urban beekeeping” for a wealth of ready-to-use info. Youtube is also tremendously fun to learn beekeeping skills.

Unity Spiritual Center

Check Out Shared Harvest Community Garden!

A community garden for growing, learning and giving.

Half of each plot’s bounty goes to Roots Local Food Share, which is a group that gleans from trees and farmers markets to give fresh healthy produce to those in need. Such as the food bank, soup kitchens, transitional homes, senior center.

Homestead.org is a forum for homesteaders, both urban and rural, that has thousands of members and tens of thousands of posted questions, tips, tutorials etc to help you find your way with self sufficiency. It’s a great place to meet like-minded folks who want to enjoy the the simple life with others.

Sugar:

Finding the Delicious Equilibrium Written by S. Michal Bennett

n my opinion and experience, anything in excess can be harmful to your body, regardless of how healthy or unhealthy it is. And most wellness professionals would agree with me. In the U.S. today, we have taken the patriotic mantra of “life, liberty, and the pursuit of happiness” and applied it to our food choices.

Compared to other prominent countries, we are much more emotional about our food, we ravage our bodies with more unproductive “dieting”, and we eat by the numbers (carbs, calories, fats, etc.) rather than by flavor and nutritional content. We are over indulged, under fed, and guilt ridden by our diets and lifestyles. Are you feeling food regret just reading these words?

Although our modern society dictates many aspects of our lives, consciously or subconsciously, it is still frightening to acknowledge that something so prevalent and delicious can overtake our ability to control and choose what we consume. But with labels and ready access to an abundance of food, you have the right and ability to be your own health advocate.

In our quest for health, knowledge, and the pursuit of weight management, the latest food ingredient to be put under the microscope is sugar. Sugar, particularly high fructose corn syrup and refined sugar, has gotten a lot of negative press in the past, and the current media attention is no different. But before we generically vilify sugar, let’s take a look at what exactly we are talking about.

First, I consider this a by-product of the standard U.S. philosophy of “I want it all, and I want it now” as well as our obsession with food faddism (the latest diet, health food, or ingredient fad). Second, I attribute this health crisis to the Standard American Diet. According to research done by Dr. Lustig, “75% of all diseases in America today are brought on by the American lifestyle and are entirely preventable.”

What is Sugar?

The dictionary defines sugar as “a sweet, crystalline substance obtained chiefly from the juice of the sugarcane and the sugar beet, and present in sorghum, maple sap, etc.” It seems that, according to this definition, sugar actually starts out as a living plant or component, balanced with nutrients, fiber. and water. In fact, all of the fruits and many vegetables we eat also contain varying amounts of naturally-occurring sugars. But refined sugar, like what you find in large bags on the baking aisle and high fructose corn syrup present in almost every processed food we eat or drink, are relatively modern aliments and bear no resemblance to an apple or tomato.

Progress, technology, war rationing, and our modern food corporations have gifted us with a wide range of sugars, sweeteners, and artificial sweetners. In the recent documentary Fed Up, Dr. Robert Lustig claims, “There are 600,000 food items in America – 80% of them have added sugar.” This single element, in its many forms, adds flavor on the cheap while also entrapping the proverbial “sweet tooth”.

For The Love of It A 2007 study at the James Cook University in Australia showed that sugar was eight times more addictive than cocaine. In fact, the studied rats were more willing to work for the saccharin water than for the cocaine water, demonstrating the supranormal stimulation and likelihood for addiction that our current sugar-saturated diet has on our bodies. Other research has also uncovered negative sugary impact on childhood behavior, cognitive function, and brain development.

Nom Nom Phenomenon According to the Center for Disease Control, more than 1/3 of U.S. adults and children are overweight or obese, and we have more childhood diabetes that anyone could ever conceive.

Recent studies by Lustig and other medical researches has shown indelible proof that sugar plays a significant role in both childhood and adult weight gain and obesity - more specifically, the consumption of regular and diet sodas. According to the government, soft drinks are the leading source of added sugar in today’s young American diet. Lustig’s work goes even further by demonstrating that one soda per day increases the risk for obesity by 60%!

Here’s how it works. When we consume a large, concentrated amount of sugar (especially refined sugar), our body compensates by secreting insulin to balance our flooded blood sugar levels. Nature helps us do this by pairing fiber with sucrose in sweet foods like oranges, beets, and dates, leveling those sugar spikes when eaten.

High amounts of sugar in the blood without this fibrous balance leads to an insulin roller coaster, resulting in obesity and the eventuality of diabetes.

Recent diets such as Paleo and Gluten Free, eliminate many common and refined carbohydrates and starches – bread, pasta, white rice, white potatoes. Our bodies respond to carbs by breaking them down into glucose (sugar), thus also elevating insulin and increasing fat storage. These fat stores are the easiest to gain and the most difficult to lose.

Sweet Hearts The links between a sugary diet and the health of our cardiovascular systems are just as clear and documented. In September 2013, a bombshell report from Credit Suisse’s northidahowellness.com

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Research Institute highlighted several health conditions linked to excessive sugar intake, which included coronary heart diseases, type II diabetes, and metabolic syndrome.

One significant effect of sugar is elevated “bad” cholesterol and lowered “good” cholesterol. The confusing medical generalities of cholesterol aside, what this means is that high refined sugar consumption creates inflammation in your body, which your immune system rushes to heal.

Constant and prolonged (chronic) inflammation breaks down the immune system, causes a buildup of plaque, compromises capillary linings, and wears down your digestive, cardiovascular, and recovery systems. Our hearts are suffering from sweetness.

What To Do? I could go into more detail on diabetes, how sugar affects teeth, the corporate and historical aspects, but the truth is, we each as individuals need to understand our own nutrition. We pay a massive amount of attention to our outward appearance, but the wondrous inner workings of who we are, the hidden organs and processes that keep us living, moving and vibrant, often are abused and neglected.

This neglect ages us and makes us vulnerable to the harsher realities of life. It’s time to ask ourselves, how can we be kind to our hearts and our taste buds?

My advice: don’t live in fear. I believe that moderation and a return to taste and “small food” is the key to healthy and enjoyable grubbery. Michael Pollan, in his New York Times article “Our National Eating Disorder” writes, “Most processed foods are marketed less on the basis of taste than on convenience, image, predictability, price point, and health claims. What a wonderful prospect, to discover that the relationship of pleasure and health in eating is not, as we’ve been hearing for a hundred years, necessarily one of strife, but that the two might again be married at the table.”

As you seek to discover the best, most nutritious foods for you, your lifestyle, and your family, I encourage you to treat your body and your senses to the variety, the flavor, and the intuitive nutrition that nature, not science and corporate marketing, have to offer.

Michal Bennett is a freelance writer, editor, poet and blogger, dedicated to creative story telling and inspiring others. She and her husband live in Coeur d’Alene, where she is also the Marketing Director and writer for Pilgrim’s Natural Foods Market.

References: http://www.lef.org/whatshot/

370 E. Kathleen Ave. Suite 600, Coeur d'Alene, ID 83815

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jul | aug 2014

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0000698 http://articles.mercola.com/sites/articles/archive/2005/05/04/sugar-dangers-part-two.aspx http://www.globalresearch.ca/sugar-killing-us-sweetly/5367250 https://www.youtube.com/watch?v=dBnniua6-oM

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foraging

Written by Josh Yake

Sustainability, buying local, and organic foods

have drawn attention from an increasing number of North Idaho citizens in recent years. The rising popularity of farmers markets in our area is testimony to this. At the markets you can find all sorts of fresh and organic produce, including many exotic items you will find nowhere else. Some of the most popular items at the markets are not actually cultivated, they are “wildcrafted” or “foraged.” What this means is that the items are found in nature, usually in forests on public lands. There is no planting, tilling, seeding, weeding, or spraying required for these items; one only has to find them.

In fact, many of these items cannot be grown and are ONLY acquired by finding them in nature.

The foragers harvest begins in March with stinging nettles.

Tremendous preparation is required to harvest this item, including a long sleeve shirt, rubber dishwashing gloves, and a bit of courage. However, it’s worth the effort. Nettles have more protein than any vegetable. A quick blanching removes the acidic sting and renders them healthy. Other spring wild greens include fiddlehead ferns, watercress, dandelion greens and cattail shoots.

Shortly thereafter, Mid-April, the hunt for morel mushrooms begins. Morels are widely regarded by chefs and foodies to be one of the finest mushrooms around. Morels taste like a fine filet mignon. It sounds crazy and until you try them, it’s hard to believe. These mushrooms can often be found at prices exceeding $40/pound. Unfortunately, morels cannot be cultivated. Many foragers head to Farragaut State Park in search of these delectable delights.

The summer months bring an assortment of wild berries, the most popular of these being huckleberries. Huckleberries are yet another item that resists cultivation and can only be acquired through wild harvest. Fresh huckleberries typically sell for $40-$50/gallon and are often one of the first items to sell out at farmers markets. For huckleberries, head to the mountains of Priest Lake, Fernan Saddle, 4th of July Pass and Lookout Pass.

The fall brings yet another crop of gourmet wild mushrooms, including chanterelles, lobsters, honey, chicken, matsutake, and more. Again, many of these varieties cannot be grown and can only be foraged.

If you’re looking for a local restaurant featuring wild edibles, here’s a few that you should try. In Coeur D’Alene, check out Garnet Café, Syringa, FIRE, Seasons, or Scratch.

In Moscow, head to Maialina Pizzeria, Bloom, or Nectar.

Yoga at the Studio Yoga on the Lake

Paddleboard Yoga

Classes, Privates, Groups, Workshops

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First Class is Always FREE Josh Yake has been foraging in the Pacific Northwest for over 25 years. In 2010, he founded Gourmet Foragables & More, a wild edibles company selling at local farmers markets, including the Kootenai County Farmers Market, and to fine culinary establishments throughout the region. Josh also leads public wild edible hunts and forest-to-plate dinners prepared by executive chefs featuring foraged items and regional wild game.

For all inquiries, please email jhyake@hotmail.com.

balancestudio1

208.640.3594 northidahowellness.com

19

E D I B LE B E AU T Y

Herb gardens are so 90s. Instead grow edible flowers. Calendula, lemon mint, nasturtium and starflower are examples of just some of the edible flowers you can add to your salads or top your breakfast yogurt with. They are easy to grow and have a delicate, sweet flavor.

Lavendar Tea

• 3 Tablespoons fresh Lavender flowers or 1 1/2 Tablespoons dried Lavender flower • 2 cups boiling water • local honey and lemon if desired To make Lavender tea put the flowers in a teapot or container along with the boiling water allowing them to steep a good 4 to 5 minutes.

20

jul | aug 2014

Pour into cups straining if necessary to remove the flower buds.

Serve Lavender flower tea with honey and sliced lemon.

Angelo’s Ristorante offers a white table cloth, fine dining experience in North Idaho with an extensive menu and wine list. Vegan and Gluten free options.

Serving the best steaks in town. Organic when possible.

northidahowellness.com

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ASK THE EXPERT

The Benefits of Local Food Written by Dr. Pamela Langenderfer

Eating locally has many health benefits for our body

and our community. Here are some important things to consider before buying your food.

• Locally grown food is full of flavor. When grown locally, the crops are picked at their peak of ripeness versus being harvested early in order to be shipped and distributed to your local retail store. Local produce is fresher and tastes better because it is usually sold within 24 hours of being picked. If you buy produce at a conventional grocery store, it may have been kept in storage for days or weeks.

• Eating local food is eating seasonally. Seasonal foods are picked at the peak of freshness and offer higher nutritional content than out of season unripe fruits and vegetables.

When you eat with the seasons you can enjoy a rainbow of colorful and diverse foods in your diet as well as providing your body with a wide variety of important vitamins, minerals, enzymes, antioxidants, and phytochemicals that you need to maintain vibrant health. Eating seasonal foods helps to support our bodies natural cleansing and healing abilities. For example spring weather offers many tasty leafy greens and vegetables like dandelion greens, spring onions, and spring garlic which are great healing foods for helping detoxify your liver and cleanse your blood.

• Local food can improve your health. One of the most popular local foods known to improve health is honey.

Raw honey is different from the average honey bought at the grocery store. In fact, using the pasteurized honey from the average store is as unhealthy as consuming refined sugar.

Raw honey is different because it has not been pasteurized, heated or processed in any way, and therefore contains many valuable benefits. Raw honey is full of minerals, vitamins, enzymes, and powerful antioxidants. It has anti-bacterial, anti-viral and anti-fungal properties. Raw honey is great, but local raw honey is even better! Local raw honey contains pollen that is specific to your area and therefore can really help those local seasonal allergies. Taking a spoonful of raw honey once or twice a day is a great help. It is also advised to begin taking local honey a few months prior to the allergy season; this gets the pollen introduced into the body and gradually builds up the body”s tolerance to seasonal allergies.

• Local food has more nutrients. Local food has a shorter time between harvest and your table, and it is less likely that the nutrient value has decreased. Food imported from faraway states and countries is often older, has traveled and sits in distribution centers before it gets to your store.

• Local food supports the local economy. The money that is spent with local farmers and growers all stays close to home and is reinvested with businesses and services in your community. Local food also often costs less than the equivalent food bought on the international market or from a supermarket, because transportation costs are lower and there are fewer middlemen.

• Local food benefits the environment. By purchasing locally grown foods you help maintain farmland and green space in your community. Eating local reduces your carbon footprint. The average item in the American supermarket has traveled over 1,500 miles to get there. This uses more energy and increases greenhouse gas emissions. When your food doesn’t travel long distances, you’re promoting better air quality and reducing pollution.

• Local foods promote a safer food supply. The more steps there are between you and your food’s source the more chances there are for contamination from things like salmonella and e. coli. Food grown in distant locations has the potential for food safety issues at harvesting, washing, shipping and distribution.

• Local growers can tell you how the food was grown. You can ask what practices they use to raise and harvest the crops. Do they use harmful chemicals or is it organic? When you know where your food comes from and who grew it, you know a lot more about that food.

Dr. Langenderfer is a naturopathic physician and licensed acupuncturist. She is the co-owner of Lakeside Holistic Health, PLLC with locations in Coeur d’Alene, ID and Liberty Lake, WA. She can be reached at (208)758-0568.

For more information please visit www.lakesideholistic.com. northidahowellness.com

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WHAT’S IN SEASON recipes using what’s ripe.

Gluten Free Upside Down Rhubarb Cake | Recipe from Sylvia Fountaine’s Kitchen

•

www.feastingathome.com |

In my garden, one of the first things to poke out of the ground are the rosy colored stocks of rhubarb. Their tart stocks surprisingly have many uses in the kitchen but what they are most known for, is pie. Rhubarb is also called the “pie plant”- and paired with strawberries, berries, or apples, rhubarb is often thought of as a fruit but in actuality it is a vegetable, in the same family as sorrel. Rhubarb’s flavor and aroma hint of tart apples, berries, and more subtler notes of water and fresh green grass. In this flour-less upside down cake, I resisted the temptation to add berries or other fruit, in order to highlight rhubarb’s true bright flavor. The liveliness of the rhubarb is front and center, the sourness mellowed gently with vanilla and butter, while the base of the cake, made entirely of almond meal and no flour, whispers of cardamon. To my palate, the combination delights.

Ingredients: • 4 C cups rhubarb stalks, cut into ½ inch cubes • 1 1/4 cup sugar -divided • 4 tbsp butter • 1 T fresh lemon juice • 2 tsp vanilla extract divided • pinch salt • 4 eggs, separated into 4 egg yolks and 4 egg whites, (room temperature) • zest from one lemon • ¼ teaspoon cardamon • 1 1/2 cups finely ground almond flour or meal • 1 teaspoon baking powder • 1 teaspoon white or cider vinegar • Powdered sugar for sprinkling Instructions: Preheat over to 375 F. Over medium heat, melt butter in a 9 inch cast iron skillet, and brush the sides with it.

Add rhubarb, ¾ C sugar, lemon juice, 2tsp vanilla and pinch salt and stir for 2 minutes, just until combined and sugar has dissolved. Turn heat off. Do not continue to cook rhubarb. (You can either bake the cake right in the same skillet, or transfer to a parchment lined and buttered 9 inch spring form pan.) In a medium bowl, whisk egg yolks with lemon zest, cardamon and ¼ C sugar, until creamy and sugar has dissolved. Set aside.

In a small bowl, whisk almond flour, pinch salt, and baking powder until combined.

Add flour mixture to egg mixture and stir to incorporate. You will have a very thick heavy batter at this point. In a stand mixer, whip egg whites on medium high speed, and once you see bubbles, add a pinch of salt and tsp vinegar . Whip until egg whites have formed soft peaks, then add remaining ¼ C sugar a little at a time whipping until medium stiff peaks form. Turn speed to down to medium low and begin spooning in the flour - egg yolk batter, a heaping spoonful at a time, into the egg whites, until it is all combined, scraping downs sides as necessary.

Pour batter over rhubarb in the skillet (or in a parchement lined spring form pan) and place in a preheated oven, for 30 minutes. While baking, make sure to have ready, what you plan to flip the cake on to. At 30 minutes, check for doneness by inserting a toothpick or skewer into the middle of the cake. If it comes out clean, it is done. If not, bake it a little bit longer, until it does.

Pull from the oven and immediately place a cake platter or cake stand over the skillet, and invert, gently tapping the bottom of the skillet so it releases. ( If using a spring form pan, let cool before removing sides and flipping).

Let it cool 10 minutes before serving. Serve with vanilla ice cream or on its own. The cake is especially good the next day.

NUTRITION

promoting healthy eating, one bite at at time.

What is Kombucha?

Written by Heather Threadgill, Owner of Bare Culture Kombucha

It originated in China in early 1900’s.

A tea based beverage that is cultured and brewed for a period of 10-21 days then drank at that time or infused with complimentary flavors to create unique flavors only found in hand crafted Kombucha.

Bare Culture kombucha has taps flowing with the popular (and nonalcoholic) beverage among health food enthusiasts made by fermenting sweet tea with yeast and bacteria.

Kombucha is a live drink, loaded with probiotics that aid in digestion, immune system, energy and multiple other health benefits depending on what it is infused with, such as enhances sports performance, promotes weight loss, inhibits growth of cancer cells, helps stabilize blood pressure and aids in lowering LDL cholesterol.

Bare Culture Kombucha’s taproom, feature eight of kombucha flavors on tap, including Sassy Apple, Blueberry Mint and Paradise Ginger. It’s small-batch and handcrafted, making a much fresher less acidic drink than you find in pre-bottled from super market.

Tap room open Tuesdays & Thursdays 11am-5pm for tastings and growler fills 814 N. 4th street, Coeur d’ Alene | 208-651-6867

A grape flavored bottle of kombucha, a tea based fermented drink known for its health giving qualities.

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Wellness in Business

Chiropractic Therapeutics with focus on Fascial Manipulation Written by Dr. Logan Martin

I have been a sports medicine chiropractic

Fascial Manipulation Logan Martin DC

28

jul | aug 2014

by

physician for the last eight years with a diverse background. A portion of my practice has been integrating soft tissue therapies such as, myofascial release, Graston, gua sha, trigger point therapy and more. The results from treating soft tissue injuries varied among patients, some had immediate improvement while others were less responsive in what seemed to be the same problem.

Inconsistencies emerged and I started to believe that there was a missing piece. I looked hard for many years and finally came across a technique called Fascial Manipulation which was developed from a physiotherapist from Italy, Luigi Stecco.

Fascial Manipulation integrates many soft tissue therapies and puts them all together into one system. Now we can more effectively treat unresolved pain and chronic pain.

Fascial Manipulation is next big thing in physical medicine which helps practitioners tell the difference between disorders of the muscle and skeletal systems versus the fascial system. The fascial system has recently been getting more attention by researchers and the physical medicine community based on its role in normal muscle function and movement patterns. The fascia, as a structure, contains layers of fibrous tissue that completely surrounds our body and makes a 3D model of our actual physical self.

The layers of the fascia surround muscles, groups of muscles, blood vessels, and nerves while actually holding some together and allowing others to glide past each other with body movement.

It appears that the fascial system which surrounds our entire body actually acts as a sensory organ. The deeper layers of fascia have sensory receptors called the mechanoreceptors and proprioceptors.

The mechanoreceptors are receiving data that relates to physical pressure or touch while proprioceptors perceive movement and position. These receptors help shorten single muscles and coordinate the movement with larger muscle groups. Research demonstrates that forces up to 30% generated by a muscle, when it is contracted or shortened, does not actually occur from where the muscle starts and ends, but rather it is dispersed throughout the connective tissue within the muscle, the fascia.

The deep fascia is the most significant when discussing, evaluating and treating this system. To simplify, we will talk about the deep layer of fascia in the arms and legs.

We can break down the deep layer into two smaller layers; the bottom layer, which goes around each individual muscle by itself, and the top layer, which bundles these muscles together in groups. The top layer has the task of creating continuation between the tissues and coordinates the forces transmitted by each muscle together. The information from the receptors helps create normal movement and communication between each muscle and between the muscles and the brain.

This system works well and is balanced as long as the two deeper layers glide over each other normally.

Dysfunction, pain, inflammation and lack of motion start when the thickness of the loose connective tissue, mostly hyaluronic acid, increases between the layers, decreasing tissue glide. People that have experienced sports injuries, falls, or car accidents in the past or have had overuse injuries are on the top of the list for presenting with decreased normal tissue glide. This disruption can explain the phenomenon known as “myofascial pain”, which can be hard to diagnose, evaluate and treat. In such a state, it could actually be harmful to stretch your muscles passively.

When your fascia is stressed and thickened, pain can result from faulty compensation patterns. For example, I have treated many hip pain patients that actually had fascial problems in ankles or knees from a previous injury. The hard part can be finding the root cause of the problem.

Once I found the real problem, I was able to treat them with Fascial Manipulation and patients that had tried everything else saw results and got better. This is not to say that all pain results from the fascial system, but when it does this is a great method to resolve it.

The treatment process of Fascial Manipulation focuses on restoring the natural glide between the layers of the deep fascia. There are specific fascial points in the body that reflect each joint, muscles and connective tissue that move it in a specific direction. Some of these points even overlap with acupuncture points and meridians treated with traditional Chinese medicine. There are

approximately six points per joint segment that need to be evaluated. Once the most thick or dense point has been identified, then the sequence of points up or down the body must be evaluated and treated. Five to six points are typically addressed at one time, spending two to four minutes per point, and about thirty minutes overall. There are many factors that determine how many treatments you need, but four to six treatments is typical.

The treatment of these points is very specific and requires about 80% pressure and 20% friction. This produces heat between the fascial layers and changes the thickness of the hyaluronic acid; therefore, restoring the natural glide.

The therapeutic goal is to permanently restore gliding to an area that was altered and eliminate recurrent and chronic pain.

I am a certified Fascial Manipulation practitioner and have utilized it in my personal practice at Chiropractic Therapeutics in Coeur d’Alene, Idaho for the past year. I have seen some amazing results with Fascial Manipulation in conjunction with spinal manipulation, manipulation of the extremities, kinesiotaping and functional rehabilitation. Patients often come into our clinic with an obvious source of pain, but not always with an obvious cause. Now we have an extra tool to truly find the cause and not follow the pain.

I am proud to be the first one in Idaho to receive this certification and I will share, educate and support others to learn about this new technique from the manual therapy world. If you have any questions about this technique or treatment please contact my office at (208) 292-4873 or email at Lmartinchiro@gmail.com.

References: 1. Stecco, L Fascial Manipulation for Musculoskeletal Pain, Piccin, 2004.

2. Stecco, L & C Fascial Manipulation Practical Part, Piccin, 2009.

3. Hammer, Warren DC. “The Fascial system is a sensory organ.”

ACA News. April 2014: 15-19.

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29

FITNESS

a guiding path to being physically fit.

Stand Up Paddle Boarding,

or SUP, is a surface water sport, where the surfer paddles through the water while standing on a large surfboard.

In recent years, SUP has become a very popular sport for nearly all water enthusiasts. SUP is easy to learn that almost anyone can do it successfully on the water regardless of age, athletic ability or physical conditioning.

Stand Up Paddle Boarding provides several fitness benefits. It is a great whole body workout because it works just about every muscle in the body. As you balance on your board, you are engaging the stabilizer muscles in the legs while paddling targets the upper body. With SUP you are strengthening your core muscles and at the same time building endurance and stability. Depending on what your goals are, SUP can be used as a cardio workout by using a brisk, strong, or intense paddle. Strength training on your board is also a great cross-training tool such as push-ups, squats, and lunges, which require the utmost concentration and balance. Along with regular paddling, SUP can aid in weight loss, lower cholesterol, and lower blood pressure.

The benefits of Stand Up Paddling are not only great for your physical body; it is beneficial for your emotional well being as it refreshes the mind and soul. SUP can also be used in combination with yoga and meditation. As you relax, breathe, and take in the view, the calm of the water de-stresses you. With any exercise you get healthy, you look better, you feel better, and you live longer. So, grab a board and start paddling today!

Written by Tiffany Reed

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jul | aug 2014

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31

BALANCE

finding a healthy lifestyle through balance.

Sustain the Planet, Your Body, and Your Soul Written by Steve Gajewski MS Are you interested in cultivating the natural and planted gardens of our extraordinary North Idaho environment?

Want to help save the planet? Maintain our superb hunting and fishing opportunities? Are you striving for physical, mental and spiritual health?

Eureka! Community-based restoration activities offer a package of benefits to neighborhood, planet, and health whose whole is far greater than the sum of its parts. Sure, maintaining a trail, planting some trees, and participating in a community gardening, pruning, or weeding project are a great workout. But more, these activities sustain our local and regional ecosystems and spending time in the great outdoors is a tonic to the spirit and the body. Just being in touch with nature is scientifically demonstrated to be excellent for physical and mental health and there is emerging evidence that being around trees is a huge boost to health and well-being. Dr. Richard Ryan of the University of Rochester and his team conducted a series of activities published in the Journal of Environmental Psychology to see if exposure to nature itself had a positive impact on health above and beyond the physical activity and social interactions that are often a part of outdoor activities.

In an elegant set of experiments involving walks through indoor hallways compared to walks along a tree-lined river and evaluating exercise, social interactions, and direct exposure to nature (even through windows), Ryan’s team found that the presence of nature itself had an “independent energizing effect.”

In addition to the dramatic stress reduction associated with being in natural surroundings, interesting research indicates that there may be a biochemical benefit to simply spending time around trees. The Japanese call it “shinrin-yoku” which essentially means “forest bathing.” Trees give off naturallyoccurring chemicals called phytoncides to protect themselves against rot and insects. Breathing in these phytoncides seems to increase white blood cells, including natural killer cells that protect against infection and the formation of tumor cells.

People taking walks in the woods show not only enhanced immune systems but lower levels of the stress hormone cortisol and lower blood pressure than those taking walks of the same length in “constructed” environments.

By the way, doing something for the greater good is also terrific for your health. Studies show that altruistic activities of any kind improve mental health, physical well-being, and longevity.

There are lots of opportunities in and around Coeur d’Alene to save the planet, enhance our community, and improve your health… see the box for a sample. Participating in community-based projects that sustain our natural and cultivated environment – it’s a trifecta!

Steve Gajewski is trained as a mental health counselor, lawyer, and career coach. He brings over 25 years of experience in environmental health, community outreach and conflict resolution to his counseling practice in CDA.

ORGANIZATION CONTACT Centennial Trail www.northidahocentennialtrail.org City of Coeur d’Alene Trails Monte McCully at 208.292.5766 Coeur d’Alene Tribes Iris Mayes, Extension Educator at 208.686.1716 Ducks Unlimited www.ducks.org/idaho Kootenai Enviornmental Alliance www.kealliance.org Community Canopy CDA: call Katie Kosanke at 208.769.2266 Volunteers in Pruning Spokane: call Garth Davis 509.535.7274 Tubbs Hill Foundation www.tubbshill.org Shared Harvest Community www.facebook.com/sharedharvest/info 32

jul | aug 2014

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33

HEALTH

Written by Lianne Guckian

solutions to your day-to-day wellness.

Oil Pulling:

What It Is & Why You Should Do It This ancient practice cleanses your mouth to transform the health of your entire body.

“I have been oil pulling for 6 months now. I have noticed quite an improvement in my gums and teeth. One year ago my dentist told me I needed a root canal and a deep tissue cleaning of my gums and had lots of tartar. Now today the dentist is amazed from the last time I saw him. It reversed me from having to have a root canal. My gums are fine and no tartar on any of my teeth.”

–Christina

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Besides improving your oral health, cosmetically speaking— whiter, more glossy teeth and healthy pink gums— oil pulling can rid your body of toxins and bacteria hiding in the nooks and crannies of your mouth. Dentists who practice holistic and biological dentistry believe that each tooth is connected to an organ. That means if there is something ‘not quite right’ with a tooth, it will be reflected in another part of the body.

While it isn’t a substitute for brushing and flossing—you should still be doing those things—oil pulling can effectively clear your mouth of bacteria. In fact, according to a study in the Journal of Oral Health and Community Dentistry, this simple practice reduced gingivitis by 52-60% and cut plaque by 18-30%!

Not sure how to get started? Try these simple steps: How To: 1. Put 1-2 tablespoons of oil in your mouth (organic coconut, sesame or sunflower oil). Coconut oil is a good place to start. It is the most mild when it comes to flavor, which is a major deal when you’re just getting used to holding oil in your mouth for a matter of minutes.

2. Start swishing! Work the oil around your mouth for 15-20 minutes, being sure to pull it through your teeth. Go wash some dishes, take a shower, or work through a few yoga poses while you pull. Just keep swishing!

3. Spit out the oil— it should be a milky color at this point. If your mouth feels oily or if the oil is still clear, you didn’t pull long enough. I recommend spitting it in the toilet because you can just flush it down and it won’t create oily build-up as it would in the drain and pipes of the sink.

4. Rinse your mouth with warm water (some prefer warm salt water) to remove any residue.

5. Brush as usual.

Important Tips: • Oil pull on an empty stomach— first thing in the morning works best.

• Find something to do while you’re pulling.

This will help the 15-20 minutes pass, easily.

• Don’t swallow the oil. It has been absorbing toxins and pathogens.

• Brush your teeth after pulling to ensure a thorough clean.

Oils to Use: Coconut Oil is very popular because of its mild, tolerable flavor and is touted by many oil pullers for its teeth whitening abilities.

However, research hasn’t found it to be quite as effective against bacteria as sesame or sunflower oils.

Sesame Oil has been proven most effective for oil pulling in numerous studies, however the strong flavor may be a bit intense for beginners.

Sunflower Oil is another option that matches sesame oil in effectiveness, but has a milder flavor and may be more budget friendly.

“Personally, I’ve been oil pulling for about 8 months and am officially addicted. My mouth feels so much cleaner, and I’m experiencing several health benefits often attributed to oil pulling daily—my complexion is more clear, I don’t get canker sores (which I used to get frequently), and I haven’t had severe seasonal allergy symptoms as I did before I started pulling.

Personally, I like using coconut oil, but when it’s cool it retains a somewhat ‘solid’ form. (Think smooth and soft like pudding) It will liquefy with the slightest warmth, however, so “chewing” it will melt it within 1-2 seconds. You could also run the spoon under hot water before scooping the oil so it will melt as you scoop.” - Lianne Guckian A proud member of the UNI KEY Health team, Lianne Guckian is a natural health advocate, enthusiastic foodie and avid runner. You can read her blogs weekly at blog.unikeyhealth.com Her passion for empowering others to take control of their health through positive lifestyle changes truly exemplifies the UNI KEY mission.

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BEAUTY

healthy body and mind.

essential tips to

Healthy Natural Nails Written by Christina Quinton | Owner of Pedi & Polish

Did you know that our nails are composed of a protein called “keratin”?

The same protein that our skin and hair are made up of. So, why we wouldn’t think that our nails wouldn’t need the same hydration, regular maintenance and care that we show our skin and hair every day?

Here are few helpful tips to keeping your nails looking healthy: #1. Everyone’s nails are different and can withstand different pressures and wear. Listen to your nails, if they are peeling, brittle or splitting they may be telling you that you need a little break from polish.

Just like our skin, our nails need hydration and air to stay healthy. #2. Invest in a pair of gloves to protect your hands and nails when using household cleaning products.

Harsh chemicals can do a number on your nails, drying them out and cause weakening of the nails which can lead to splitting and peeling. #3. Moisturize your nails with coconut oil, take a small amount into your palm and warm, then massage into your nails and cuticles. (Tip: Do this nightly for the best results.) #4. Avoid painting your nails with polishes that contain Formaldehyde, Toluene, Camphor, Formaldehyde Resin, DBP. These chemicals all have their own health risks and can be very drying to the nail plate. Always look for polish brands that are “5Free”. #5. Keep your nails trimmed and shaped to a length that suits your activity and lifestyle.

(Tip: When choosing a nail file always go with the higher grit for natural nails. I recommend using a 320/400 grit nail file and always file toward the center of the nail, never back and forth.) #6. Keep hydrated and drink lots of water. Your skin and nails will thank you!

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37

ORAL CARE

a guide to healthy teeth and gums.

the connection of Type II Diabetes, Periodontal Disease and Sleep Apnea Written by Dr. Erin Elliott

“Diabeetus!” as Wilford Brimley would say.

Even my kids say it, but of course they don’t even know what it means. I tell my kids that diabetes is a disease that some are born with or that some develop. As a disease that seems to be more and more common, affecting 20.8 million Americans, it is important to understand some factors that can put you at risk.

The age old questions is, “What came first? The chicken or the egg?” And that can be said about the connection of Type II diabetes, periodontal disease and sleep apnea. Hold on here! Why would a dentist even care about sleep?

Obstructive sleep apnea or times of cessation of breathing can put oxidative stress on our body. What we joke about as obnoxious snoring or daytime fatigue can really be more.

When our body is supposed to be resting, our brain instead fights for oxygen by releasing cortisol, the stress hormone.

That in turn can turn into increased nocturnal urination, 38

jul | aug 2014

gasping for air, fragmented sleep, lessened deep and REM sleep and increased inflammation throughout the body.

Not so funny now right? Increased inflammation has been shown to cause increased insulin resistance, glucose intolerance, and impairment of pancreatic B cell function.

Increased inflammation can also affect our gums and impair healing. Our body is unable to fight the plaque that is comprised of bacteria, fungi, and viruses.

The most common oral health problems associated with diabetes are: tooth decay, periodontal (gum) disease, salivary gland dysfunction, fungal infections, lichen planus (inflammatory skin disease), and infection and delayed healing. Preventive oral health care, including professional cleanings at the dental office, is important if you are to control the progression of periodontal disease and other oral health problems. In addition to brushing twice a day and flossing it is important to maintain your blood sugars to an acceptable level so that you can live a long, healthy life!

Dr. Erin Elliott is a dentist at Post Falls Family Dental and Sleep Better Northwest. In addition to spending time with her husband, Tom, and their two boys, Dr. Elliott enjoys playing soccer, golf, and exploring North Idaho.

Help us get LOUD and Finish the Fight!

The Relay For Life of Post Falls/Coeur d'Alene is an incredible and inspiring opportunity to unite as a community to honor cancer survivors, raise awareness about what we can do to reduce our cancer risk, and raise money to help the American Cancer Society fight the disease.

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Event Date: Friday, June 13th Time: 6:00PM

Location: Post Falls High School Track

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39

Dining local style The Fainting Goat in Wallace, Idaho

has been garnering a lot of attention. Opened in the late spring of 2013, this Wine Bar and Eatery shot from #10 on Trip Advisor to #1 in just a couple of months. Although owners Lana and Ray Cichon originally intended it to be just a wine bar, it has evolved into the place to be for an exceptional glass of wine and a fabulous meal.

The Fainting Goat is located in historic downtown Wallace. Ray renovated the space himself, exposing the original brick walls, finishing the wood floors and converting the safe into a wine cellar. The furniture is made from reclaimed materials, such as an old mining trolley, wine barrels and watering troughs, creating a warm, cozy welcome.

The center of attention (and the room) is the Enomatic Wine Dispenser. As part of the Goat experience, Lana gave a tour of the eight international red wines on tap. We were given cards to track our wine consumption, and we had, with each wine, a choice of 1 oz, ½ glass or full glass pours (prices differed by bottle). During our meal, we tasted through a Turkish wine, a French red from the once Vatican estates in Chateauneuf-duPape, and a Small Vineyard wine from Montalcino, Tuscany. Our favorite pours, though, were a luscious Cabernet Sauvignon from Australia and a once thought extinct Carmenere from Chile.

“International wine can be a little intimidating,” admitted Lana. “The Enomatic allows you to taste at your own pace. It may not be your favorite wine, but by sampling it, you become part of the story.”

The story of The Fainting Goat continues with their food. Chef Steve Fitzgerald, a graduate of the Culinary Institute of America, joined The Fainting Goat in October. With years of impressive chef and pastry chef experience behind him, he presents dishes that are unpretentious and delicious. The simplicity of the one-page menu was complimented by mouthwatering combinations of seasonal ingredients. And, when the food arrived, our mouths were not disappointed.

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jul | aug 2014

The Fainting Goat in Wallace Written by S. Michal Bennett

The Shaved Brussels Sprout Salad is a unique standard on the Goat’s menu. Thinly shaved fresh Brussels sprouts are topped with a creamy Asiago dressing, nutty Pecorino Romano cheese, juicy green apple and freshly ground pepper. We followed this refreshing start with an appetizer of house-baked bread, smothered in gooey goat cheese, fresh tomato, mild chorizo and a drizzle of balsamic reduction.

This take on cheesy bread was complimented by my favorite dish of the night: the Potato Tart. Chef Steve started with a flaky pastry crust and stuffed it with thinly shaved fingerling potatoes and leeks. He then baked it to perfection with truffle butter and served it with homemade crème fraîche.

Sublime!

For our main course, we chose Seafood Stew and Pork Ragu with Spinach Fettuccini. At opposite ends of the food spectrum, both were nicely prepared and the flavors divinely paired with Lana’s wines. Dessert was Chocolate

5K

2014

Run For The

Angels

Sunday, October 5, 2014 - Riverstone park and gazebo/centennial trail - events start at noon and 5k starts at 2pm - remembrance ceremony following run - silent auction, kids games, sponsor tables

Register www.inwsids.org

Cheesecake with Cherry Cabernet Sauce brought to our table personally by Chef Steve, and we lingered over each luscious bite.

The end of the night brought in friendly locals and drew the staff out from the kitchen and behind the bar. We wrapped up our trip with good conversation, one last taste of wine and a kindly invitation to return any time. On that note, I think I’ll check out one of their monthly wine events. Care to join me?

516 Bank Street in Wallace, Idaho ------------Call for more information 208.556.1650 ------------www.faintinggoatwinebar.com

Health Benefits of Natural Probiotics from Cultured and Fermented Foods Written by Margo Jordan Parker, Lic.Ac., Dipl.Ac., OMD Natural probiotics found in fermented (also known as ‘cultured’) food have been appreciated by many people groups around the world for centuries. In the US, we have a history of making many naturally fermented foods that dates back to the pioneer days. The practice has recently had a big resurgence in this country because eating fermented foods is so good for our health. Natural fermentation is making a comeback in our healthy diets and is also growing in popularity worldwide.

Making your own cultured and fermented foods at home is easy, quick, and can save you 30% to 97% over the health food store. The batch of Kombucha I bottled today cost just a few dollars and is equivalent to approximately $36 of the commercially manufactured variety. And it is also delicious!

What are Probiotics and why do we need them?

The root of the word probiotic comes from the Greek word pro, meaning “promoting” and biotic, meaning “life.” Our digestive system normally has what we would call “good” bacteria and “bad” bacteria. Maintaining the correct balance between the “good” bacteria and the “bad” bacteria is necessary for optimal health.

Medications, diet, disease, and environment can upset that balance. When the digestive tract is healthy, it filters out damaging things such as harmful bacteria, toxins, chemicals, and waste products. A healthy digestive system also absorbs the things that our body needs (such as nutrients from food and water) so that they may be delivered to the cells where they are needed.

Our body does have a need for both the bad ones and the good ones, but in the proper balance. A bacterial imbalance has been associated with an array of maladies such as digestive disturbances, muscle pain, urinary tract infections, and fatigue.

One of the most prominent effects probiotics have is on the health of our immune system. Our immune system is our protection against germs; when our immune system is compromised, it can lead to auto-immune disorders (such as colitis, rheumatoid arthritis and Crohn’s disease), allergic reactions and infections (such as infectious diarrhea, Helicobacter pylori-producing stomach ulcer symptoms, skin infections and vaginal infections). The good news is that our immune systems will benefit anytime that good bacteria is rebalanced.

Dr. Margo’s Famous Fermented Vegetables You can use a culture starter to speed up the fermentation process. These are available in the refrigerator case at any natural foods store – you will find it near the yogurt or kefir. It may take a bit longer for your vegetables to ferment without inoculating with a vegetable culture starter – but it will also less expensive. You can also use whey (the liquid from drained yogurt) for your first starter. Then, use the liquid from your subsequent batches of fermented vegetables for your starter. I like to take a super short cut and use a jar of Bubbies Naturally Fermented Sauerkraut and add that to my other shredded or chopped vegetables.

This jump-starts the fermentation process and makes for a lot less cabbage chopping if you are in a hurry. I also like to puree a portion of the vegetable mixture that I plan to ferment and add that to each jar. A crockpot is not needed – sterilized Mason jars with tight caps work fine. Remember to keep your vegetables below the level of the liquid brine when fermenting so there is no air in the jar. Your vegetables need to be anaerobic (have no oxygen) while fermenting.

Method: 1) Shred and cut your chosen veggies. I enjoy organic cabbage or kale, carrots, a bit of garlic and ginger root. I also add a jar of Bubbies Naturally Fermented Sauerkraut. For a spicy kick, I add pickled jalapeños and or ginger and turmeric root. It is fun to experiment with different combinations.

2) Juice some celery and part of the vegetable mixture and use this liquid to cover all the vegetables. Celery contains natural sodium and the liquid is needed to keep the vegetables anaerobic (no oxygen). You can add salt to flavor, but use Pickling Salt which does not contain iodine or anti-caking agents – these could prevent the growth of beneficial bacteria.

3) Pack the veggies and celery juice, along with the inoculates (such as starter culture/kefir grains, whey, or commercial starter powder) into a 32 ounce wide-mouthed canning jar.

4) Top with a kale or cabbage leaf, tucking it down the sides. Make sure the veggies are completely covered with the juice and that the juice is all the way to the top of the jar to eliminate trapped air.

5) Seal the jar and store in a warm, slightly moist place for 24 to 96 hours, depending on the food being cultured. The ideal temperature range is 68-75 degrees Fahrenheit, 85 degrees max as heat will kill the beneficial bacteria from growing.

To achieve an optimal incubation temperature, wrap the jars with towels and place inside a cooler with an additional jar of hot water to make a warm environment for them and replace the bottle occasionally. Or, wrap them in towels and place in your oven with the light switch on for a little warmth. During summer season, fermented vegetables are typically done in three to four days. In the winter, they may need up to seven days.

When you are happy with the flavor and consistency, store in the refrigerator to slow down the fermentation process. Resist the urge to eat out of the jar so that you do not introduce organisms from your mouth into the jar. Make sure the remaining veggies are covered with the brine solution and keep the jars capped.

Enjoy with two meals per day for optimum health!

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1901 North 4th Street Coeur d'Alene, Idaho

208.667.8969

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Endurance Mountain Bike Ride

4 distances: 10, 17, 35 and 50 miles New course includes 257, Upper Caribou, more single track, 4 aid stations, swag, amazing lunch at the end.

Call 667.8969 for more information!

SENIOR SECTIONAL

wellness and lifestyle for our seniors.

Total Hip Replacement in Seniors Written by Adam Olscamp, M.D.

Hip replacement surgery, or “Total Hip

Replacement” (THA) has been around for quite a long time. The first recorded attempts were actually in the 1890’s using ivory as the material for the ball. The first known metallic hip implant was done in the U.S. by an orthopedic surgeon named Dr. Austin Moore - notably his implant design is still occasionally being used today!

While the early implants replaced only the ball side of the hip joint, Sir John Charnley of Britain is thought to be the originator of the modern hip replacement which replaces both the ball and socket with metal, plastic and or ceramic material.

While it is indicated in some traumatic fractures, genetic deformities, etc., THA most commonly is the surgical procedure used for the treatment of osteoarthritis. Arthritis in the hip is likely caused by many different factors but in the end, the articular bearing surface (cartilage) breaks down and no longer provides a smooth surface leaving bone wearing on bone. Once there, unfortunately there aren’t any good options available other than replacing the joint.

There are many types of hip joint replacements, but they really fall into 2 categories - Re-surfacing or joint replacing.

In the former, a portion of the ball is retained and a new “surface” of metal replaces the bearing surface with the cup being resurfaced to a matching size. Joint replacing implants remove the ball entirely and replace it with a metal stem going down the femur or thigh bone with a new ball on top. This type uses a similar resurfacing of the cup side of the joint. Both main types of replacements can be “press fit” into place or “cemented” if bone quality requires it. Options of metal on metal, ceramic on ceramic, or either metal or ceramic on plastic are available depending on surgeon choice for each patient.

Regardless of the implant used, there is likely going to be some post operative Physical Therapy needed following hip replacement. The exercise programs can vary in length from 6 weeks to 3-4 months depending on the patient. While different surgeons use differing surgical approaches (anterior, antero-lateral

or posterior are the main options) each has some unique complications that need to be watched for. For example, the posterior approach has been found to have a slightly higher dislocation rate, while the antero-lateral approach has a higher incidence of early abductor muscle weakness that can cause a “waddling” type gait. Whichever approach is used, with appropriate PT the results at 6-9 months after surgery are about the same in research studies.

Modern Total Hip Replacement surgery has outstanding results. Pain relief is generally very good to excellent within 2-3 months, although it can take up to a year to attain full recovery. The principle risks involved are infection and blood clots - treated with antibiotics and anticoagulants respectively. While each patient is different, modern prostheses are estimated to last 15-20 years with many lasting longer depending on activity level.

Dr Adam Olscamp brings 18 yrs of technical expertise and professional experience to his Orthopedic Surgical practice. Dr Olscamp received his medical degree from the University of Washington and completed his Orthopedic residency training at the Medical College of Ohio. His areas of specialty include joint replacement in the shoulder, hip and knee, as well as arthroscopic reconstruction of injuries to the shoulder, hip, knee and ankle. Dr Olscamp is a member of the medical honors society AOA and is Board Certified in Orthopedic Surgery by the American Board of Orthopedic Surgery.

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208.772.7994 | www.HONI.org

9493 N. Government Way | Hayden, ID 83835

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45

Mark Harmon, Stand Up To Cancer Ambassador

I AM MY OWN

SECRET WEAPON. To learn more go to StandUp2Cancer.org or CancerResearch.org/Dream-Team

Stand Up To Cancer is a program of the Entertainment Industry Foundation, a 501(c)(3) non-profit organization.

Photo by Kevin Lynch

The battle against cancer is hard fought and hard won, and often treatments are as debilitating as the disease itself.

But inside each of us is the power to fight cancer: our immune system. Stand Up To Cancer and the Cancer Research Institute have joined forces in one of the most promising new research areas, using the science of immunology to get our bodies’ own natural defenses to fight the disease. Immunotherapy has the potential to significantly change the treatment of cancer as we know it. Stand Up with us. Together, we can impact millions of lives.

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July 27-29 vs. Vancouver Canadians

vs. Salem-Keizer Volcanoes Game Time 6:30 pm

Stay fit and healthy with a wellness fair during the game.

Stick around after the game for Supercuts Circle the Bases .

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Farmer’s Markets Kootenai County Farmer’s Markets Hayden: Hwy. 95 and Prairie Ave May 12th - October 20th Saturdays 9:00am - 1:30pm Coeur d’Alene: 5th Street and Sherman May 12th - September 26th Wednesdays 4:00pm - 7:00pm (208) 772-2290 | www.kootenaifarmersmarkets.org ---------Rathdrum Farmers Market City Park on Hwy 53 June 2nd - October 20th Saturdays 9:00am - 3:00pm (208) 687-3293 | www.rathdrumfarmersmarket.org ---------Sunday Market 6th and Sherman in Coeur d’Alene June 3rd - August 26th Sundays 12:00pm - 4:00pm (208) 415-0116 | www.cdadowntown.com

a Lost d n a m A

Amanda >> Before

Amanda >> 12 weeks later

We will get you back in the race.

Serving the Community Since 1976

We help clients get back to the life they love.

From weekend warriors to elite athletes, OSSM physicians have the expertise to diagnose and treat injuries related to sports and exercise. Treatment and prevention for all orthopedic injuries includes exercise programs for increasing strength, flexibility and endurance, physical therapy and the use of protective equipment.

Surgery is the last resort for treating any injury. All patients receive a recovery and rehabilitation plan to get you “back in the race” quickly and safely.

Coeur d’Alene Office 850 W. Ironwood Dr. #202 208.664.2175 www.ossmidaho.com

Post Falls Office 750 N. Syringa #101 208.262.0156 www.ossmidaho.com