North Idaho Wellness Magazine Nov/Dec

nov.dec

2013

n or t h idah o

wellness fitness

•

health

FREE

MAGAZINE

enjoy!

FAT BIKES

No excuses getting Fat this Winter!

Got Anxiety?

Are Energy Drinks

healthy?

BOTOX TREATMENT

For Headaches? Really?

what is Reiki?

hosting a

DINNER PARTY

•

beauty

•

nutrition

•

balance

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contents. nov | 2013 | dec

No excuses getting fat this winter!

8.

Got Anxiety?

10.

Are Energy Drinks Really Healthy?

15.

Throw a Terrible Dinner Party.

16.

Botox for Migraines? Really?

20.

What’s in Season Recipe Roasted Parsnip Apple Soup with Hazelnuts

24.

The Benefits of Reiki.

32.

Senior Sectional

42.

30.

natural beauty products we love!

24.

in every issue.

Ask the Expert ..................................................23 Health ..............................................................26 Fitness...................................................28

32.

Balance ............................................................32 Nutrition .........................................................34 Our Healthy Kids ..............................................38 Oral Care ............................................................44

8.

10.

Natural Remedies ..........................................48

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wellness north idaho

magazine

fitness • health • beauty • nutrition • balance

nov | 2013 | dec

Publisher Monica Lang Marketing Manager & Writer Brandon Loken Marketing Executive & Writer Holly Childers, M.S. Content & Audience Miles Torres ---Art Director Monica Lang Graphic Designer Brandon Loken Illustrator David Van Etten ---Contributors

Dr. Toby K. Hallowitz, N.D., MSOM, LAc S. Michal Bennett, Kriss Mitchell M.Ed Holly Childers, M.S., Sarah Patterson, Margo Jordan Parker, Lic.Ac, Dipl.Ac., OMD

Steve Gajewski MS, LPC, Dr. Erin Elliott Randi Edwards, MD, MS Laura Sferra, LCPC, RYT Dr. Pamela Langenderfer Miles Torres ----

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 © 2013.

6

nov | dec 2013

LETTER from the publisher My heart is racing, I feel like I can’t breathe,

my palms are sweaty and I’m dizzy.... What is this over whelming feeling? Why do I feel like I am having a heart attack? Come to find out... it’s a panic attack. I am having several a week.

As most of you know I am 8 1/2 months pregnant and the last thing I need on my plate, are panic attacks. I have always been an on-the-go, what’s next, huge to-do-list type of girl, so a little anxiety usually only fueled my fire to accomplish my list (and my soy latte). But this “pregnancy anxiety” has literally stopped me in my tracks. I opted out of taking prescription drugs and have been working on being mindful every single day. To overcome these attacks: I focus on breathing, take naps, listen to my pregnant body, take prenatal yoga, continue counseling and focus on what I can do... not my ongoing to-do list.

I learned a lot from the anxiety article by Steve Gajewski MS, LPC in this issue. I learned that my panic attacks could be triggered from my last delivery, which was traumatic and ending in an c-section. So subconsciously my mind is fretting over the state of my pregnant body, knowing I will deliver soon.

join us!

Don’t miss this New Years kick off to a Healthier Lifestyle!

North Idaho Wellness Magazine’s

Anniversary Party and 2nd Annual Health & Wellness Fair is the largest health event pertaining to wellness, fitness, mind and body in our community. Learn how to improve your lifestyle and ways to live longer, better, and happier.

January 15th, 2014 • 5pm-8pm Coeur d’Alene Inn on Appleway FREE to the Public!

I hope you all can learn from the article as well as the rest of the magazine. This amazing life can be stressful at times but if we can be mindful and create a wellness package for ourselves.... we can surely enjoy the ride!

Light Appetizers, Live Music, Yoga Sessions, Chair Massages & much more!

Over 65 health and wellness related booths. Each booth has a drawing, amazing information, knowledge and tons of free samples!

In health and happiness,

instagram us!

Monica Lang

monica@northidahowellness.com

Share your favorite photos of your day-to-day wellness! #niwellness Each week we will post your photos on our Facebook page! northidahowellness.com

7

No excuses

getting fat this winter!

Written by Kent Eggleston Co-owner of Bicycle Sales and Service

What has been going on in Alaska and Minnesota the last couple winters has finally reached North Idaho. Now you can extend your winter riding and enjoy a whole new season without waiting for a spot to free up in your crowded spin class. The “Fat-bike� nick-name is for the special designed bike frame and extra wide fork to handle up to 4 inch+ wide tires capable of running low 8 to 10 pounds pressure to grab the snow. The once rare fatbike rider has become the fastest growing winter activist and has gained attention from major bicycle manufactures to the ski area industry. Where the fat-bike was previously turned away from the traditional ski areas, is now embraced with their own groomed trails and recognized trail use signs. There are national and regional summit meetings with government and private land managers addressing the growing demand for this winter riding.

8

nov | dec 2013

T

he bicycle industry has responded to this winter riding demand. Over the last 3 to 4 years, you had only two or three companies that manufactured this unique bicycle. Mostly steel heavy frames were your only choice and last year the first aluminum frame was available. But this year additional light weight models with carbon fiber frames are being manufactured.

Major bicycle industry manufactures are joining the smaller specialty bicycle builders. Most manufactures have already sold-out for this coming 2014 season but, you can still find current fat-bikes at some of our area local Dealers.

Our area currently has a core group of fat-riders that regularly commute to work or meet once or twice a week with lights, winter survival gear and a desire to pedal through whatever the environment throws at them. For the fat bike rider that wants fast company and the night riding challenge, Canfield Mountain Trails are a popular week-night rendezvous. As winter snow approaches, check with area shops for that weekday night riding adventure.

For the day fat- bike rider, follow the snowmobiles. The freshly machine-groomed trails are the best, and usually most scenic, fat-bike riding in the woods. Be mindful of the machines and their right-of-way. Riding the snow packed streets is fun but also requires special attention to vehicles.

Always wear a head light and a blinking red tail-light to help

vehicles see you. There are special ride events designed just for the fat-bike. Last Ground-Hog Day was a Fat-bike ride in St. Maries, and a first ever Fat-Bike festival in West Yellowstone last January. Expect several more area events this coming winter.

Fat-bikes are not just a winter pedaling machine but can also be seen on beaches. More attention to maintenance is required making sure that sand and salt do not harm your bike. But the riding experience pedaling along a beach during low tide is more than worth it.

Sand and snow have similar characteristic when riding fatbikes. Deep loose snow and sand are harder to ride than hard packed snow and sand. Look for tracks made and following them will be easier pedaling. As you ride, you’ll develop your technique and style for winter or sand riding that will make you more efficient and relaxed.

Start preparing for winter and stop into our area bike shops and be on the lookout for fat-bikes.

Don’t let the 3 to 4 months of winter prevent you from “getting fat”.

Kent Eggleston, Co-owner of Bicycle Sales and Service.

GOT ANXIETY? Written by Steve Gajewski MS, LPC

T

here is a lot to be anxious about. Unlike some of our ancestors, we don’t have to worry about bubonic plague, the Spanish Inquisition, or the Mongol hordes sweeping through our villages. But those ancestral fears were directed at very real and immediate threats to life itself. In American life today, we face many fewer immediate threats to life, but clearly there is something happening to feed a rising tide of chronic anxiety. In the March issue of North Idaho Wellness, “Anxiety, The New Epidemic?” Dr. Kriss Mitchell pointed out that 18% of Americans report suffering from clinically significant anxiety. That represents over 45 million Americans suffering from a lot of anxiety. Anxiety (often accompanied by its evil twin, depression) is one of the most common complaints presented in doctor’s visits. Xanax, Valium (“mother’s little helper” courtesy of the Rolling Stones) and their pharmaceutical cousins are not

only among the most commonly prescribed medications in the country, they are the second most abused prescription drugs after opioid painkillers. A recent study found that five times as many college students showed anxiety and other mental health issues as did college students during the Great Depression. Women are diagnosed with general anxiety roughly twice as often as men (more on this nugget later).

Everyone who isn’t the Dalai Lama experiences some “legitimate” anxiety in the face of a big exam, job interview, rumors of layoffs, or alarming medical news. This kind of situational anxiety often helps us to focus our resources and deal more effectively with a challenge. But anxiety that is significantly out of proportion to real threats can inflict great damage on school performance, work, relationships, health, and the ability to take a decent measure of joy from life.

What is Anxiety?

Anxiety is a particularly disturbing expression of the “stress response”, in which fearful thoughts trigger a cascade of “fight or flight” chemicals in the body, including adrenaline and the stress hormone cortisol. These chemicals increase our blood pressure and breathing rates and deliver fuel to the muscles, preparing for action necessary to save our lives even when there is nothing to flee or fight. Anxiety symptoms can include fear, shortness of breath, an alarming constriction of the chest, weakness, trembling, nausea, dizziness, and many other symptoms. Some of these symptoms mimic a heart attack or other serious medical conditions. The heart, skin and gastrointestinal systems are favorite targets of anxiety, but virtually any part of the body can be hijacked. Unlike the deer who soon returns to “alert but calm” grazing after escaping a cougar, we humans have the capacity to indefinitely sustain our fight or flight response by worrying about real and imagined threats or through the uncontrollable replay of past trauma. This sustained state of systemic agitation tends to feed on itself and, over the long run, to wreak havoc on the cardiovascular and immune systems, contribute to virtually every major disease, and even to accelerate aging.

Anxiety comes in several varieties, ranging from relatively common general and social anxiety to less common panic attacks, obsessive-compulsive disorder, and specific phobias.

In Post-Traumatic Stress Disorder (PTSD) the brain continually replays the combat trauma, attack, accident or other terrifying incident, sending relentless alarm signals to the brain’s chronically over-activated fear center.

Why The Rising Tide?

We live in an age where we both expect to have more control over our own destinies and simultaneously receive a torrent of bad news from all over the world about things well beyond our control. News about the rough economy and job security, crime, international terrorism and environmental hazards generally make the world seem much less safe than it used to be, which is actually not true for most Americans.

Jean Twenge, a professor and author of “Generation Me,” points to a cultural shift from “intrinsic values” like close relationships and the inherent dignity of work, toward “extrinsic values” like money and status. She points out that later generations are much more likely to have been taught that they can have and be anything they want (rich, beautiful, successful in any occupation), setting the stage for fear of failure and self-criticism when life turns out to be…well…difficult. In further piling on, many of us today, especially young people, are connected throughout our waking hours to email, facebook, twitter and even personal RSS feeds (realtime updates), creating almost infinite “opportunities” for additional work demands, anxietyprovoking news, chances for comparing ourselves to the activities and accomplishments of others, and even criticism and harassment. Unrealistic expectations, materialistic core values, information overload, infinite to-do lists, and little time to be quiet and reflect seem to be anxiety’s perfect storm.

Triggers Anxiety has many on-buttons. The anniversary of a traumatic event, a television program that reflects a difficult passage in one’s own life, or even a family picture can trigger anxiety. Significant anxiety is just part of the program for major life changes, including moving, starting a new job, or starting a family. Expectant parents commonly experience

Anxiety: Some Key Features & Symptoms • Feelings of fear, or even dread that are out of proportion a real threat • Self-defeating avoidance of the subject of fear • Repetitive processing of a distressing event or scenario • Difficulty concentrating or performing mental tasks • A sense of being under pressure or overwhelmed • Racing heartbeat • Increased blood pressure • Tightness, shortness of breath, or even pain in the chest • Tightness and/or twitchiness in the abdomen • Trembling & shaking of hands, limbs or entire body • Persistent muscle tension/stiffness • Nausea, dizziness These are some of the more common features of anxiety.

Anxiety expresses itself in many ways and affects everyone differently. northidahowellness.com

11

significant anxiety. Women, however bear the brunt not only because they physically carry the new life, but because significant physical and hormonal changes increase emotional vulnerability. Women also have to manage a lot of advice about how their own diet, medication, health and even (ironically) anxiety levels might affect the baby.

This reintroduces that anxiety gender gap. Though much research indicates that there are basic gender differences that contribute to women’s higher anxiety rates, much evidence also suggests that that difference may be largely about social expectations, stereotypic expectations by health care professionals, and child rearing practices (comfort the little girl; tell the little boy to suck it up). Perhaps most importantly, women are much more willing than men to admit suffering from anxiety and depression and to seek social support and professional help.

Don’t Panic – Manage Anxiety with an Integrated Approach Anxiety is treatable and manageable.

Here are some of the main prescriptions: Love: Social support, especially sharing feelings and fears with friends and family is the first line of defense. Love, belonging, and knowing that your people are there for you are the fundamental ingredients of human health and safety.

Isolation breeds anxiety, depression, disease, and early mortality. The simple act of just telling someone about one’s fears typically lowers anxiety levels.

Exercise and Sleep: Exercise redirects energy that might be channeled into anxiety, stimulates production of the natural chemicals that support calm and well-being, and appears to re-wire the brain for greater stress resistance.

Don’t worry about training for a marathon unless you want to. Moderate exercise, even brisk walking for 30 minutes 4 times a week, can make a huge difference in your health, resiliency and resources of inner calm. Exercise also promotes healthy sleep, one of the most significant (and these days most compromised) ingredients of basic health. Most of us are familiar with the vicious cycle of sleeplessness, fatigue and anxiety complete with the “special feature”: waking up in the middle of the night to a racing mind that churns pinpricks into mortal wounds and difficult challenges into catastrophes.

Learn to be in the Present: Mindfulness activities, including meditation of any almost kind, moving exercises like yoga, Qigong, and attentive walking, and related practices of relaxing mindfully into the present moment are extremely effective in combatting anxiety.

Diet: A balanced diet, especially one low in the high fat, salt and sugar content that unfortunately comprise a lot of comfort foods, can help. Some foods, especially those high in magnesium, omega-3 fatty acids, tryptophan 12

nov | dec 2013

and B vitamins, may be particularly helpful. An amazing number of people complaining of anxiety, including “the shakes,” are drinking large amounts of coffee, soft drinks, and energy drinks. Ease up on the caffeine and also take it easy with alcohol. Herbal remedies have long been used for calming effects, but do so with advice and care, including consideration of any health issues, medication and diet interactions, and side effects.

(Re)thinking: For some people, writing down one’s “anxiety-feeding fears” and investigating the nature and true extent of real threats, especially with calibration from someone who cares about you, is helpful in “spinning down” anxiety. Making a specific plan to deal with real threats is one of the best ways to keep the problem in perspective and to reassure yourself that you can cope. Remember that anxiety is driven largely by too much thinking!

Professional Help: Your health professional allies can help you find your own way to a stronger and calmer relationship with life and the universe. Seek especially professionals, whatever their specialty, who take in integrative approach to health and wellness.

Medication: Finally, when anxiety is severe and sustained, medication may be appropriate to help you catch your balance and get back into a reasonable zone. Use of anti-anxiety drugs deserves great caution – the classical antianxiety drugs, including that notorious Xanax, are quite addictive, and are often too readily prescribed. For most, anxiety medications are best used only to get through crisis situations and to support our campaign to build a durable and resilient lifestyle.

Anxiety is part of the human condition – life is often hard.

But don’t hide out if you suffer from anxiety. Taking action is always best. Remember that the mind, body and spirit are one – an organic approach to wellness is always more powerful than seeking the mythical “silver bullet.”

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.

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Are Energy Drinks Really Healthy?

Written by Dr. Pamela Langenderfer

Energy drinks have become a very popular

alternative to traditional soda pop over the years, especially among teenagers. Some are advertised to be “all natural” and “healthy alternatives” to soda pop.

Energy drinks are beverages like Red Bull, Rock Star and Monster, which contain large doses of caffeine. The amount of caffeine in an energy drink can range from 75 milligrams to over 300 milligrams per serving. This compares to 34 milligrams in Coke and 55 milligrams in Mountain Dew. Not only do some of these energy drinks contain more caffeine than a cup of coffee, but they are also high in sugar.

Most energy drinks are high in sugar in the form of high fructose corn syrup and/or cane sugar. Some use creative names to make their version of sugar seem healthier, like “natural cane juice” or “glucose”. High sugar drinks are linked to increase risk of type 2 diabetes and obesity. The sugar in energy drinks causes blood sugar and insulin spikes which later result in a “crash like” feeling.

Energy drinks are supposed to provide mental and physical stimulation for a set amount of time and to quench thirst. Unfortunately, energy drinks do not hydrate the body and can actually cause dehydration. Energy drinks can also cause serious health problems, such as increased blood pressure, stomach problems, panic attacks, anxiety, sleep problems, restlessness, cardiac arrhythmias and tooth erosion. Headaches, nausea, as well as severe irritability are a few of the symptoms that can be felt when coming off these types of drinks. This is what makes them highly addictive – the only way to feel better is to drink another one.

One of the major concerns of consuming these energy drinks when you’re tired is that it masks the symptoms of fatigue. When we do this, we push our bodies past what it is capable of doing, putting stress on our whole system. Even drinking too much coffee can place this strain on our bodies and our hearts. Masking fatigue by using stimulants like energy drinks or drinking strong coffee makes us feel worse in the long run. When we crash, we feel even more tired and weaken our immune system, as well as stressing our adrenal system. Some people can become tired after consumption of caffeine. This is a symptom of adrenal fatigue where the body’s adrenalin system has become overtaxed by constant high caffeine intake. The solution is to decrease caffeine, detox, and get the adrenal glands back to a healthy state.

The bottom line is that while the occassional energy drink is not necessarily harmful, daily consumption can cause many health issues due to the highly concentrated sugar and caffeine content. Fortunatley there are alternatives that will nourish your body and promote a healthy lifestyle.

#1) Diet If your feeling an energy lull, especially in the afternoon, the first thing you should take a look at is your diet. The most common reason people feel fatigued is because they have not eaten enough food or the right combination of food. You should have at least 5 meals a day, breakfast, lunch, dinner and two snacks. Each meal should contain a combination of protein, carbohydrate, and fat. The carbohydrate will give you quick energy while the protein and fat will sustain your energy and prevent your blood sugar from diving too quickly. #2) Sleep Most people do not get enough sleep at night or enough restfull sleep. Sleep deprivation can lead to many health issues such as weight gain, moodiness, poor cognition and low energy. There are many reasons for sleep problems such as hormone changes, low blood sugar, or high cortisol.

Getting to the root cause of your sleep problems and striving for 7 to 9 hrs of restful sleep can make a huge difference in your overall health. #3) B vitamins B vitamins are cofactors for a multitude of biochemical reactions in the body to promote overall health. B12 specifically can help with fatigue. It is needed to convert carbohydrates into glucose in the body, thus leading to energy production and a decrease in fatigue and lethargy in the body. #4) Adrenal support Adrenal fatigue is a collection of signs and symptoms, known as a syndrome, that results when the adrenal glands function below the necessary level. Most commonly associated with intense or prolonged stress, it can also arise during or after acute or chronic infections, especially respiratory infections such as influenza, bronchitis or pneumonia. As the name suggests, its paramount symptom is fatigue that is not relieved by sleep. You may look and act relatively normal with adrenal fatigue and may not have any obvious signs of physical illness. People experiencing adrenal fatigue often have to use coffee, colas and other stimulants to get going in the morning and to prop themselves up during the day. Using herbs such as ginseng, ashwagandha, and rhodiola can help to heal the adrenal glands and boost energy levels.

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, Idaho and Liberty Lake, Washington. She can be reached at (208) 758-0568 or visit the website: www.lakesideholistic.com northidahowellness.com

15

Throw a Terrible Dinner Party (and make it your best holiday ever)

Written by Miles Torres

My first dinner party of the season occurred this month.

It was supposed to be a night of high-browed well-to-doing, of opulence and decadence, themed after the dinner table of Louis the XIV - overflowing and unlimited. Men and women of life’s highest station gathered for well-tempered conversation, elegant dining, and open, behaved socialiting.

And then we sat down to eat.

What happened next can be described as anything from civil disobedience, to sloppy, dank, medievalism - Like a knight stomping on your souffle.

You see, back in King Louie’s time eating was a haphazard affair. One evening there would be a visiting dignitary, and the next is just the king and friends masticating on some goat.

The later describes, in full, what we descended into.

For some reason in medieval days food was regularly served in whole form. That’s to say, if you ordered turkey, the entire turkey was delivered on your plate. Even the Queen used her royal fingers to grasp a turkey neck or two.

So when we sat down to about 30 full hens on two trays and what was at least a couple of sacks of roasted root vegetables as decoration - we knew this was going to be a big, fat royal feast.

Which brings us back to modern day - eating an entire cooked hen with a fork is much like eating a live hen with a fork. Both awkward, which is fine if nobody is watching, but the problem was everyone was watching and nobody wanted to put said hen in their mouths first.

Which is probably why someone finally broke the ice in regards to the ‘large food’ and asked what most everybody 16

nov | dec 2013

wanted to, “how are you supposed to eat this entire bird with just a fork!?” Nobody moved.

Then, laughter - lots of laughter and comments suggesting, “you know, you just kind of poke at it and do this that and the other and what-not” - until someone said, “you know back in the day (1700s - as if he were there) they would just grab their food and eat!”

With that, and all at once, everyone picked up their silverware, all of it, and flung it, every which way. All over the table, floor, over shoulders, it was flying everywhere, and it could only mean one thing!

With no tools to maintain civilized decorum, it began - filthy, reckless grabbing with bare hands at the roasted carcasses of fowl and vegetables - young potatoes, pheasant, salad and pumpkin soup flying everywhere, like wood chips off a chainsaw. The clanging of stainless steel was now being eclipsed by grunting and smacking. Etiquette had lost its way. I think I saw someone lick their plate - the party had begun.

As the mob became lost in amplified celebration, loud laughing and raised wine glasses, I stared into the noise and realized this large table was more than a stage of pleasureseeking participants, we had found commonality that we were not expecting, and our personal walls began to come down, and we could not be happier.

As our “elegant” dinner raged, introductions turned into conversations, “proper” turned into honesty, politeness to closeness, pretentiousness was abandoned, and a new community began to take hold.

And we’ve not even come to the dessert part.

There’s SO much that happens at the dinner table that has nothing to do with dinner.

If you come from a big “dinner family” you know exactly what I mean. Food, albeit usually good, becomes a roadblock to many of the reason we’re there - to connect, enjoy the family, make eye contact with people we care about, discover things in each others lives, talk about the neighbors, throw something under the table for the dog, feel good, and then,eat. Ninety percent of our food is still waiting untouched because our reason for being there has more to do with being there with someone more than just food. Basically, our stomach gives way to the heart.

In about two minutes I tallied 35 unique events, holidays, celebrations, and excuses we use to be together solely to plan, prepare, organize, and eat food. It reflects a tremendous desire for us to spend time at a table together, being face to face, and finding reasons to celebrate - always together.

Dinner parties, farm-to-table events, progressive dinner parties all provide a close, personal, touchy, cozy environment to seek out new people and experiences as well as, new communities we’d like to try (ie. the local kayak community or dog walking community). Now in November as the holidays begin, there’s no better time than now to brush off that frying pan, iron something you’ve not worn for a while, and throw a dinner party - if only to explore what’s possible!

YOU Should Throw A Dinner Party This Season.

Seriously, you should. Whether it’s your 10th dinner party or 1st, fill that desire to do more than pal-around and start what could be both a tradition and an amazing “community” experience. Strengthen your friendships and build new ones that have lifetime value for you, your family and others who need to make those new, personal and intimate connections, and enjoy some fresh camaraderie.

Throwing a dinner party is easy enough and we’re going to show you how to do it, what to expect from all the new people and, how to make the most of your community time - with your existing circles, and welcoming new faces into your favored circles of trust.

This is something like a double-dog dare to actually do it have a dinner party, invite people, make a new friend, enjoy new opportunities!

Ready?

First things first. Don’t “go big” all at once.

Warm up to “big” by starting small to medium. Having a small dinner party is much like having mom and pop over for dinner, but with mood lighting. There’s no better way to have a miserable dinner party than to stress yourself out over things you actually have control over! Go easy, invite people over you know, and for that matter let them know that this is a “dry run” for a larger event. Go easy on decorations,

candles and a couple of well placed flowers can make a great impression, and have a simple menu like pasta and a green salad. Get the kinks out and find room to innovate with those who you know will give you grace should things go haywire. It’ll make the “real” event go much, much smoother.

The other benefit to starting small is you’re already building that community trust with your friends - reinforcing your dependence on them to help you be successful. They’ll appreciate your honesty and you’ll get party experience and a great night of memories.

“At a dinner party one should eat wisely but not too well, and talk well but not too wisely.”

- W. Somerset Maugham Be Open With Invites

Have an “Include” and not an “Exclude” mentality. Seeing your friends and family at parties is good fun. They let you ease right into the conversation and you’re immediately engaged and “into” the party. We love the feeling and security of familiar faces welcoming us to the crowd - as the song goes, “Where everybody knows your name, and they’re always glad you came.” But the thrill in parties is anticipating growing your base. Your friend base, your professional base, maybe even your family base. Hm. So don’t squander the invitations on those old, crusty faces. Invite new, unfamiliar faces and discover what additional community can look like for you and others.

Maybe have a party where your guest(s) are required to bring a new person, someone they think will fit into the crowd, its values, ideas or activities, and begin to build a network. There could not be an easier way to meet new, potentially terrific people. They are essentially “pre-screened” and approved, you have an instant introduction through your friend, and if all else fails you can sit around and talk about your common friend, both the good and bad, with a stranger! It’ll be great!

Lastly, you can start the party before it even gets started by using eVite.com. Use the service to send out invitations, and you and your guests can track who’s a “yes,” “no” and “Maybe.” This can help build positive momentum and engagement as the party draws near. It also helps you avoid people as well, like Betty who will NEVER get over her UFO abduction and the weight problem “those experiments” have caused. Speaking of which... northidahowellness.com

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Themed Parties Make A Great Impression (and make your life easier)

The aforementioned party (see paragraph 1) is an example of a “themed” party that was hugely successful and was easy to put together because the theme pretty much laid out what was needed and how it would ultimately look. The theme, Louis the XIV, suggests the menu, appropriate dress, any needed decorations, and gives you an idea of other entertainment elements you can throw in such as games and conversation starters.

Themes can also help save you money (or can make your budget go through the roof ) by giving you clear guidelines when purchasing food and decorations. You don’t need to buy Roman columns for your “Gladiator” theme party, they are expensive. However, taping a lion’s mane (that your 4 yr old made from paper) on your cat will go a long way in budget and showmanship. The point is themes help you stay focused and on budget. Always keep in mind that the goal is togetherness and memories, and not necessarily making a big impression. Too much effort often looks like...too much effort. Or you could say, less equals more.

Other ideas for themes can be much less complicated than Louis the XIV such as ethnic themes (India and South Africa have amazing curry dishes), “local only” food (deer, local beef, local farm veggies etc), movie themes like The Hunger Games (squirrel anyone?), or a “no meat Monday” theme.

Community Bonus: Themed parties will help your newly formed community find commonality by helping everyone engage in interesting theme-based conversation. Themes take the pressure off by giving everyone something to chew on - mentally speaking. “Hows your squirrel, Rodger?”

“Great, Bob. What’s up with that cat?” Speaking of which….

Alcohol - How To Make The Perfect Sangria

I’m pretty confident Jesus drank sangria because its heavenly and it has that healthy fruit thing going on. (Yes, that’s what I tell myself ). Regardless of the actual facts sangria is a great party drink that everyone loves, and it can be made on the cheap using boxed wines (red or white, but try red first) and leaving out things like brandy. Be sure to let it “steep” for a day. You’ll have no regrets.

Ingredients:

1/2 cup fresh orange juice 1/4 cup brandy (optional) 1/4 cup sugar 1 orange, halved lengthwise and thinly sliced 1 lemon, halved lengthwise and thinly sliced 1 lime, halved lengthwise and thinly sliced 1 apple, cored and chopped 1 750-milliliter bottle fruity red wine

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Combine orange juice, brandy, and sugar in a large pitcher and stir until sugar is dissolved. Add orange, lemon, lime, and apple; mash fruit gently with the back of a wooden spoon to release juices. Add wine and stir to combine. Cover and refrigerate for at least 8 hours and up to 48 hours (the longer it sits, the fruitier it will be). Divide among ice-filled wine glasses.

How To Start The Party

(Discovering A New Healthy Community) Hosting a dinner party is really quite simple. Also impossibly hard. Probably the biggest concern people have is what you’re supposed to do with all those people? They may not know each other or they may be a group of introverts or maybe the chemistry will misfire. Its ok, because you practiced on your friends at the “small party” earlier and you have the tools to make this bigger shindig a raging success - and you have to do little to make that happen.

Be Fast On The Introductions

Don’t leave strangers to be strangers. Be a good host and make them at least shake hands. To facilitate a pleasant start for all involved be sure to provide a thorough introduction when a guest comes to the door. Give their name, try to say it twice, “Bob this is Rodger, Rodger this is Bob” type of thing, and then provide a fact about Bob that Rodger may be able to run with such as, “Rodger, I met Bob when he was volunteering at the charity dinner, didn’t you go to that?” Now stand back and watch the friendship fly.

If you’re a talker, try listening more. If you’re a listener, open your mouth.

Important Reminder: Most people, like you, have (only) a couple of friends and are interested in expanding that network but are afraid to say anything, at all. Get aggressive!

Try not to be shy about shaking hands and asking questions.

I’ve never, ever, ever been “rejected” when I walked up to a group at a party and said, “Hey I’m Joe Blow, how are you?”

There is always a friendly, reciprocating hand waiting to greet mine, happily, along with questions galore thrown my way. If you’re shy, say it! “I’m kinda shy and I’m out meeting people.”

Your new friends will not leave you alone, in a good way! It feels good, try it.

ASK for names and what things they are interested in. Seek out that common ground that goes outside the walls of the party and, if it works, set a second date. You’ll be shocked how many people will jump at the opportunity to hang out with someone new to see how it works. Go for it! Coffee dates are great, as are kid play dates or a photo walk if your common interest is photography, or whatever. You’re not alone in the community-deficient department. Really, this will work.

Making Relationships Happen During The Event

“We should look for someone to eat and drink with before looking for something to eat and drink.” Epicurus - Greek Philosopher Getting folks to move around and mingle during a party is a challenge, for sure. Once we hit our comfort zone we tend to huddle and stay safe, as if.

Keep the party guests moving by moving the food to different rooms. Like how the grocery store keeps milk on one side of the store and cheese on the opposite side. Its silly, it drives you crazy, but you still scoot yourselves over to the other side to get the goods. Having main dishes in the dining room and dessert on the patio keeps the crowd roaming and may spark a conversation that could have been avoided otherwise. Win! And Those two may get married. Win Win. And you may become their best man. Win Win Win.

Finally - Dinner!

Dinner is a process and typically a solo one, so at this point I’m not going to write a cookbook that explains in great detail how to raise, kill, feather and eat your own pheasant.

Dinner is the excuse to flock together - check in, be interested in each other, and take “selfies” together. Now, that’s not to say that you should serve PB&J at your dinner party because

nobody is paying attention, not at all. You should make an effort indeed, but a deliberate, planned effort that actually reduces work so you too can enjoy the benefits of your party.

Think crock pot, roasted chickens with thyme, potatoes, cheese, cracker and grape plates, and throw in some figs for finesse. Also, if your guest(s) want to contribute (and they all will ask if they should contribute) have them bring dessert(s). Bam. Over-thinking dinner is the wrong way to approach a dinner party. You’re there to enjoy the party as much as your guests, if not more!

Other than that, rely on Pinterest to conjure up some easy, more-or-less elegant dinner ideas.

A growing, healthy, personal community is a wonderful resource for our hearts and our social lives. I challenge you to follow-through this holiday season and schedule that party you’ve always wanted to. Make it a great one and enjoy it like mad. Take lots of pictures and post them all over kingdom come. Have a great time! Parties are easy to throw and with a little effort, Pinterest, and a decision, you could be knocking down a great one this Christmas. Do it! - then tell us all about who you met and what’s to come.

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19

Botox for Migraines? Really?

Written by Dr. Jessica Jameson

“I feel a throbbing pain over my right eye,

and I just have to go to bed and sleep it off.” “I’ve missed so many days of work and family events because of my headache pain—it is so severe and disabling.” “I feel like I am missing out on my life.” Migraine sufferers describe their headache pain and the heartache it can bring in many ways. Migraines, which are more common in women, are severe headaches that can be felt on one or both sides of the head and are accompanied by sensitivity to light, noise and smells. They can last several hours or even days and may be associated with nausea and vomiting as well. Upwards of 15% of Americans suffer from migraine headaches, and according to the FDA, there are an estimated 3. 2 million Americans who suffer from what are classified as chronic migraines, that is headaches for 15 or more days per month, with the headaches lasting four hours a day or longer.

Any migraine sufferer will tell you how debilitating a headache of this type can be. They result in workdays lost,

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missed family activities, and can have a significant impact on a person’s quality of life. In fact, migraine headaches are responsible for $1 billion in medical costs and $16 billion in lost productivity per year in the United States alone.

Patients often try countless drug regimens, many of which are accompanied by less than ideal side effects like sedation, word finding difficulties, dry mouth, and fatigue.

So where does Botox fit into this picture? Does it surprise you to know that the wrinkle relaxer and crows feet eraser may provide improvement for a subset of migraine sufferers?

The FDA approved Botox for this indication in 2010 and thousands of patients have benefited from the therapy. Botox is approved to treat only migraine headaches designated as chronic — patients must document they’ve had 15 or more headache days a month, and that eight of those were severe.

The Botox is applied in a series of 31 thin-needle injections in a single session. Standard injection sites are located on the forehead, the side of the head and the back of the head, (continued on page 22)

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where the neck meets the head. This procedure can only be repeated every 12 weeks, and it is generally attempted once other modalities have proven themselves ineffective. As with any therapy, there can be side effects which include difficulty breathing, dropping lips or eyelids and fatigue. Fortunately, these are rare, occurring less than 3% of the time. Once a patient receives the treatment, he or she is asked to keep a diary of migraine experiences. This information is then used to assess the effectiveness of the treatments on the patient from session to session. Initial studies suggest that patients treated with Botox experience 8 fewer migraine days per month as compared to baseline.

Insurance companies have begun to appreciate the benefit of Botox for migraines as well. Many insurance companies will cover the cost of the therapy (which can be close to $2000.00 per session) once proper documentation of tried and failed therapies has been submitted.

Are you missing out on important days in your life? Is your career suffering because you are dealing with chronic, disabling migraine headaches? Do you feel like you’ve tried so many therapies and haven’t found a solution?

Consider Botox—it may be the key to the relief you’ve been looking for.

Dr Jameson is a Board Certified Anesthesiologist who completed a fellowship in Pain Managment. She recently joined Pain Management of North Idaho and enjoys soccer, skiing, and singing.

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Ask the

EXPERT

The health hazards of Snow Shoveling shoveling injuries included cuts and broken bones. The arms and hands were the most likely body regions to sustain a bone fracture.

Dr. Toby’s Important Tips When Shoveling Snow (based on years of living in the snow-belt of Western NY):

Over the last 30 years Coeur d’Alene has averaged

close to 3 feet of snow per year. Many enjoy its beauty and recreation, but those faced with the daunting task of shoveling snow, consider this: The task sends on average more than 11,000 adults and children to the hospital every year. A 2011 study published in the American Journal of Emergency Medicine details the most common health hazards associated with shoveling snow. Snow shoveling can sometimes lead to bad backs, broken bones, head injuries, and even deadly heart problems. The research team looked at snow shoveling injuries and medical emergencies in the U.S. from 1990 to 2006 using information from a national database. During that time, about 195,000 people in the U.S. were treated in a hospital emergency room for a snow shoveling injury.

Heart-related problems made up 7% of snow shoveling injuries. There were 1647 deaths due to snow shoveling – all were caused by heart problems. The most common mechanism of injury/nature of medical emergency was acute musculoskeletal exertion (53.9%) followed by slips and falls (20.0%) and being struck by a snow shovel (15.0%). Muscle, ligament, tendon, and other soft tissue injuries topped the list of snow shoveling mishaps. Among these, lower back injuries accounted for the most injured site. Other common snow

• Work with a healthcare provider to screen for cardiovascular disease and risk factors.

• Dress in layers and stay hydrated. Keep a water bottle easily accessible.

• Stretching is essential, especially hamstrings, low back and shoulders.

• Clear off cars first.

• Move the snow the shortest distance possible.

• Use your leg muscles as much as possible, pushing the snow when possible.

• When lifting, keep your back straight, hold the shovel close to your body with one hand close to the shovel blade providing better leverage. Try not to twist when throwing snow.

• Rest Frequently.

• Clear snow more frequently if you know your area is expecting to get dumped on.

• Stretch when completed.

• Proteolytic enzymes, like bromelain and Wobenzyme, taken on an empty stomach can be used prior and after shoveling to decrease inflammation and soreness.

• Oral magnesium is useful to keep muscles from tightening.

• 2-3 cups of Epsom salt in a hot bath after shoveling helps loosen muscles and reduces spasm.

• And finally, be sure to drink a cup of organic dark chocolate, hot cocoa (heart healthy and high in antioxidants) and enjoy your accomplishment.

About the Writer Dr. Toby K. Hallowitz, N.D., LAc is a naturopathic doctor and acupuncturist working at the Pilgrim’s Wellness Clinic inside the Pilgrim’s Market. He emphasizes prevention and restoration of balance to body, mind and spirit, tailoring treatments to each patient’s unique condition focusing on evidence-based natural therapies.

For info and appointments, call 208.676.0400 or visit www.pilgrimswellnessclinic.com

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

From Sylvia Fountaine’s Kitchen of Feasting at Home

Roasted Parsnip Apple Soup with Hazelnuts One of my favorite winter vegetables are parsnips.

Perhaps one of the most underrated vegetables around, parsnips are so much more than what meet the eye. Roughskinned, white, and carrot shaped- these root vegetables are easy to pass up if judging only by appearances. But once you get past their superficial surface, there is something extraordinary about them. They have a sweetness, an earthiness and a complexity that makes them interesting and memorable. Kind of like my favorite people. Their flavor whether roasted, baked into a gratin, made into a puree or blended into a soup adds depth, and echoes of cinnamon, nutmeg or cardamon. And their subtle sweetness, for me is like the icing on the cake. Perfection.

Parsnips become their best and sweetest during the cold, middle of winter, because their flavors are not fully developed until the roots have been exposed to nearfreezing temperatures for 2 to 4 weeks.

This roasted parsnip soup recipe is fairly easy to make because most of the ingredients are roasted in the oven.

meet the chef.

Sylvia Fountaine is a caterer and chef. For most of her working life, she has worked in the food industry, opening Mizuna Restaurant in Spokane, and currently running Feast Catering Co. (www.feastcateringco.com). When she is not catering, ironically, she can be found in her own kitchen creating and playing with food. The meals she makes at home are simple, healthy and unpretentious. Inspiration for her comes from what is in season and she tries to always make this the starting place. You can find more recipes at her blog: www.feastingathome.com

Ingredients:

1 1/2 lbs parsnips 2 med Apples - gala or jonagold or fuji 1 medium white onion 5 cups veggie or chicken stock 1/2 c half and half 1/4 tsp white pepper 1/2 tsp nutmeg 1/2 tsp salt plus more to taste 1/8 cup toasted crushed hazelnuts (Makes 4 hearty Bowls) Pre heat oven to 400 F Cut apples into thick 1 inch wedges. (it’s ok to leave skin on) Wash and scrub parsnips. You can peel if you want to... but I leave the skin on. Slice into thin 1/4 inch slices.

Slice the onion into 1/4 inch slices.

Line a baking sheet w/parchment.

Toss apples in a med sized bowl with drizzle of olive oil and pinch of salt.

Place on one side of the baking sheet.

Toss Onions with olive oil and salt.

Place in the middle of the baking sheet.

Toss parsnips with olive oil and salt and place on the far side baking sheet... keeping them separate.

I do this because the apples will cook faster.

You could use separate baking dishes if you want.

Place in the oven and check in 1/2 hour. Apples should be very soft, remove them. Mix the onions and parsnips and bake for another 15-30 mins until onions are translucent and parsnips are fork tender.

Blend apples, parsnips, onions in blender with stock and half and half in batches, being careful to hold the blender lid on tight with a kitchen towel. The heat will often cause the lid to fly off and create a huge mess. And always remember to start on low speed and then increase the speed gradually.

Puree until smooth. I use a plastic spatula to scrape down the sides while the blender is going... this can be disastrous if you are not practiced.... so be extremely careful.

Place in soup pot over low heat. Add white pepper, cardamom, salt.

Pour into individual bowls and garnish with toasted crushed hazelnuts and a sprig of thyme.

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HEALTH

solutions to your day-to-day wellness.

Tiffany’s Story.

Written by K2 Equestrian Center

The story of Tiffany was tragic. Tiffany

was a well educated young woman that was involved with a very jealous and violent husband. He was not only jealous of her achievements in education, but also in business. It also didn’t help that she was beautiful inside and out. She had a tremendous heart and was liked by everyone. This made him crazy with jealousy. He would follow her, thinking he would find her not being faithful to him. She was loyal and never betrayed him, but he was obsessed with her.

There had been incidents in the past that were enormous indicators to her that she could be in danger, due to his violent temper. Emotional abuse and physical abuse had occurred in the past. But in our society it is difficult for some women to ask for help. Whether or not this is right or wrong, it happens much too frequently. Many women are embarrassed to ask for help, others are plan scared of what might happen if they seek help. Others are caught in the cycle of dependency on the man for whatever reasons they may have. So Tiffany stuffed the abuse, why would anyone think anything would be wrong in an upper middle class family with two educated adults that were successful. This was what she thought. Unfortunately it was anything but the truth.

In late February Tiffany had been offered a huge promotion in her company. She would now be making more money than her husband with far more benefits and a larger title.

This situation put him over the edge. He felt inferior and became enraged. He wanted her to refuse the promotion; he wanted to be the major bread winner in the family. She refused to do as he requested. Tiffany had worked hard to get this promotion and she fully intended to accept it.

He totally lost control of his senses and temper.

He started hitting her. He hit her until he broke her cheekbone, her jaw, her collarbone. Then in a moment of insanity He left her for dead saying “now take the promotion”.

All of this at the witness of their two little daughters, age 4 and 6. Screaming for their Mother and crying the neighbors came over to find out what was going on.

They begin the road to recovery and a new life. This was a very long and emotional process for this little family. It took several surgeries for Tiffany to heal and her wounds and broken bones. The emotional wounds would take much longer to heal. Not only did Tiffany have to deal with her on emotional healing but also the trauma of the event for

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her daughters. They were in counseling and therapy for domestic violence victims; they had the support of her family and the extended family from her place of employment. But it didn’t seem to be enough, there was something missing.

This had the P.S.R. worker baffled. So why not try something different? So come to the ranch. It certainly couldn’t hurt.

After hearing this story we couldn’t wait to meet this courageous woman and her daughters. They started coming to the ranch that very next week. The amazing thing about Equine Assisted growth and Learning is that it is not TALK therapy. It is working through tasks with the horse to allow your own growth and development at your own pace. We have you go through activities with the horse and build your confidence with the movement of the horse. The ranch provides a place of tranquility and solace. You get whatever you need from here. Tiffany would come out for sessions with the girls and sometimes she would come out the ranch by herself. Sometimes she would just come out to groom the horse and sit behind the barn in the quiet all alone. This went on for months. We had the girls go through an activity of “painting the burros”. We asked them to paint what they were afraid of, on the burros. They loved using bright colored paints to decorate the burros. And the burro’s loved being painted. Then we had them wash it away with big wet sponges. When it came time for them to remove the things that scared them the girls began to cry. It was as though they were taking away what feared them. Tiffany began to cry too. She said she had never experienced anything like that in her life. She told us that the girls were given back their childhood. It is activities like this that we can provide that are unlike any other experience. Everyone takes something different away. For this family it was the trauma and fear that lingered with them. Through the commitment to their talk counseling coupled with Equine assisted learning, this little family was able to heal.

We continue to work with this family. The girls now take horseback riding lessons from our horse trainer and Tiffany continues to come out to the ranch to “find herself ”. She loves to groom the horse and sit behind the barn, looking out on our meadow.

FITNESS

a guiding path to being physically fit.

What Are Plyometrics?

Plyometrics, which are “also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” way, for example with specialized repeated jumping.” The Latin meaning for the words plyo and metrics is “measureable increases.”

The exercises, which commonly incorporate various heights of wooden boxes to jump onto or over, were developed in Russia for Olympic competitors looking to increase speed, agility and strength. Plyometric training can yield amazing results when incorporated into a fitness routine!

According to the American Council on Exercise, research studies have shown that plyometric training can lead to improvements in not only vertical jump performance but also muscle and bone strength, and joint protection. Because of the benefits, The American Orthopedic Society for Sports Medicine also includes plyometrics in their recommended ACL injury-prevention programs (a very common knee injury).

PLYOMETRICS: Battling the Boxes Written by Holly Childers, M.S. Should You Be Doing Plyometrics?

If you are an athlete of any kind, you should be incorporating plyometric exercises into your training routine on a regular basis. If you are not an athlete, but a fitness warrior, plyometrics are a great way to add some intensity and extra challenge to your workout routine. They are fun, effective and versatile exercises! Plyometric exercises can be adapted to all fitness levels and are commonly used in injury rehabilitation programs. You don’t need a gym to do plyometrics; you can do them anywhere there are things to jump on or over. You can even make your own wooden boxes and get creative about the jump routine you put together! Just remember to keep the environment around where you’re jumping safe and work your way up to taller jumping heights at a comfortable pace for you.

You will be amazed at how good you feel after you’ve battled the boxes and won!

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COMING SOON | 208.660.9378 | WITHperformance.com 28

nov | dec 2013

THE FUTURE OF FIT.

Café Carambola Written by Brandon Loken

Some events in life change us; events that define who we are from that moment on. We tend to think of ourselves in terms of before or after that moment. I have several defining moments like this in my life. Some may seem more profound than others, but they all remain with me with great importance. You may balk at ranking a food experience as one of my defining moments, but if you do I fear you have never tasted or appreciated what truly great food is. Let me introduce you to my favorite restaurant, Café Carambola.

Like it’s namesake, the Carambola fruit, everything at Café Carambola is fresh and alive. Ingredients compliment each other and lead patrons on taste bud adventures they likely have never been on. Run by husband and wife team Carlos and Colomba Zavala-Aguilar, with the help of Colomba’s

father Juan, the food at Café Carambola is a fusion of many parts of Latin America and this fusion can be seen in their take on traditional items like the Cuban Sandwich. They have cheeses and grains from all over South America. Not sure what something is? Carlos is happy to explain them and walk through every ingredient.

The menu features sandwiches, wraps and quesadillas that are available every day featuring mouth watering meats or vegetarian offerings. My favorite route, and one that requires arriving early, are their daily salads. I regularly see their staples, like the tomato avocado, but am always amazed at what is new every time I come in. Be warned though, they are prepared fresh every day and when they run out, that is it. Every one I have tried becomes my favorite. That is, until I sample their next creation.

People in North Idaho who love Café Carambola rave about it. They will tell you it is their favorite restaurant and can describe their favorite dish in detail. Those who don’t love it? Its safe to assume they haven’t been here yet. Im out of words for this article and I realize I haven’t even mentioned the soups! Trust me, eat the soup. Love the soup.

Cheers!

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29

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BEAUTY

healthy body and mind.

Staring out the window of our eclectic downtown salon,

I see the streets filled with all kinds of people. It’s a Wednesday afternoon and beach cruiser baskets are overflowing with homegrown organic goods; everything from veggies to breads to woven scarves.

I smile to myself, proud of our little community and the lifestyle changes the inhabitants have made to create a healthy environment for ourselves and our children. The world has become a complicated place in numerous ways, yet, somehow enlightened in others. Our town is full of gardeners, athletes, vegans, farmers, hunters, fishermen and artists all striving to be healthy and happy. As a stylist, I wanted to join this movement. Small changes yield huge results.

As a person constantly bothered by eczema from chemicals in salon products, I must admit that my choice to go organic with my hair color and products was at first, a selfish one. After eight years of doing hair, my hands looked horrible; cracked, blistered and itchy.

It was a constant battle with wearing gloves, band aids, switching and eliminating the numerous array of products the beauty industry had to offer. And then, in 2011, I came across All Nutrient. This color is like no other, offering very low contents of ammonia and no sulfates. It is a 100% vegan, keratin based product containing no animal byproducts.

My first thought was, “yeah well, that nasty protein shake I bought at the health food store the other day was all of those things too…but it didn’t make it good!” The results were incredible.

Not only does All Nutrient provide hair color that prevents skin irritation, improves moisturization, and is fully organic, it also provides clients with 100% gray coverage, vibrant reds with little to no fading, more definition and depth, and the maximum possible hair conditioning. My clients have literally complained that their hair felt too soft. After discovering this color line, I’ve noticed now that many stylists in our town have made the switch to All Nutrient and other certified organic hair care lines for all around good reasons. Simple ingredient lists back the idea of less is more as the list of these healthy and natural products is hugely growing.

Knowledge is power. With what we now know about the harmful chemicals found in food, cleaning and beauty products, we can create a healthy environment and still enjoy the perks of good food, a clean house, and my personal favorite, a little pampering and self preservation.

Below is a list of my personal favorite organic lines: • All Nutrient Hair Color • Keratint Hair Color • Dermaorganics Hair care products • Pureology Hair care products Natalie Burns has been practicing the art of cosmetology in Coeur d’Alene for 8 years. From gardening to yoga to the rivers of North Idaho, she loves everything about this place we call home. Natalie works at HIP Salon in Downtown Coeur d’Alene.

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Written by Leslie Whitney

The Benefits of Reiki Reiki has long been considered a spiritual practice

that traditional Reiki Masters have kept a veil of mystery around. I believe this has caused some confusion of what Reiki really is and what this source of healing can do for us.

It is my goal to help people understand not only the benefits of Reiki, but how available it is and how science has found a fascination with it as well.

Reiki is energy, just like everything in the universe. It originated in Japan and is broken into 2 words Rei and Ki. Rei means Universal and Ki means Life Force Energy.

This is the same energy that runs through all things at all times and binds all life together. When a reiki practitioner is attuned to this energy it is like turning on a switch that allows it to flow through the practitioner and into the client, healing and balancing the subtle energies in our bodies. Reiki has the unique ability to address all areas we hold imbalances – physical, emotional, mental and spiritual.

During Reiki treatments I have had clients cry as they release emotional pain, be inspired and amazed when they understand their own spirituality and finally find peace and fall asleep when their pain was relieved. Every session will be unique for every person as Reiki has the ability to go where it is needed most and enhance the body’s natural ability to heal itself. During a Reiki treatment the client might feel heat, a tingling or pulsating sensation or see colors. Most clients experience a release of stress and anxiety and fall into a relaxed sleep. These are a just a few examples of what can happen during a treatment. The most amazing experience I have had since I began practicing Reiki was when I was asked to give a treatment to my aunt who was dying from ovarian cancer. She was frail and in so much pain she had difficulty sleeping. It was an emotional time for us all. At the start of her treatment she was tense and having trouble keeping a steady breath. Slowly her body relaxed and her

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breathing became normal. I could see the tension in her face begin to disappear and by the time I was finished she was sleeping peacefully. That is the beauty of Reiki. It gave her what she needed most, peace.

Most people I know are in a constant state of stress or dealing with anxiety from the pressure of society, family and work. Our food is not the food of our ancestors, our water and air are filled with pollutants and we are bombarded with drugs and vaccines. All of these cause our bodies, minds and spirit to be stressed. If we are able to relieve this stress are bodies are given a chance to heal. Reiki is most commonly used for stress related disorders which can make up to 75% of hospital visits in America. It is becoming more commonly used in cancer treatment centers, hospitals, medical centers and spas around the world. Reiki is also being recognized as beneficial for patients undergoing active treatment for cancer. Patients receiving this treatment reported an increased sense of well-being, as well as a reduction in pain, nausea and vomiting after a Reiki session.

Therapies using bio-energies such as Reiki are also being studied by the US Defense Department as a treatment for troops with post-traumatic stress disorder, or PTSD. Because of Reiki’s ability to relieve stress and increase a sense of well-being and peace it is a wonderful treatment for anyone experiencing a traumatic or stressful time in their life. Reiki is an accepted practice of the American Nurses Association and the American Hospital Association has stated that Reiki is offered as a part of Hospital services in over 800 American Hospitals.

Leslie Whitney, CRM, CHHP, offers personalized Reiki and Health Coaching sessions as well as classes and lectures. She is a partner with April Scott in the Good Food Group which offers classes on the benefits of real food at the Tree of Life in Post Falls. For more info call 208.704.6455.

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NUTRITION

Written by S. Michal Bennett

promoting healthy eating, one bite at at time.

A Healthier Thanksgiving…

The Pilgrim’s Way The holidays can be a stressful time.

We can even lose sight of the true purposes of this special time of year – fellowship, thankfulness and giving of ourselves.

Here are a few tips to help you simplify your celebrations, discover ways to keep your holidays healthy and find time to put the “Thanks!” back into Thanksgiving.

in keeping your immune system in top ailment-fighting condition!* Taking a vacation, one that gets you out of town, also helps.

Not all of us can go to Hawaii and enjoy Christmas on the beach, but taking a diverting trip to enjoy something you love in Boise or Bend or even our neighbor Missoula can make a big difference mentally, emotionally and physically.

Get Outside

Healthier Food Choices

Supplement Sunshine

A Better Cookie

The Annual Polar Bear Plunge isn’t for everyone! And not all of us find the time or means to spend our winters on the ski slopes. However, getting outdoors with family or friends, especially before a big holiday meal, can be well worth the effort.

Warm up with a walk around the neighborhood or organize a brisk game of ultimate Frisbee at a nearby park.

When the snow arrives, build a snowman with your kids… or even a series of sledding ramps in your yard! In addition to building relationship and adding something fun to the short winter days, movement creates a calorie deficit by burning excess calories before you even sit down to a holiday feast!

We all miss that brilliant summer sunshine – especially our bodies. Seasonal Affective Disorder (SAD), also known as the winter blues, is a common occurrence in the Northwest, due to shorter days and lengthy inversions. Lack of nutrients from the sun and the resulting deficit in our diets can also break down our immune systems, making us more susceptible to illness.

While many turn to sunshine lamps (seasonally available at Costco), I have found that a steady dosage of Vitamin D3 combined with a high quality fish oil keeps me going throughout the gloomy winter months. Vitamin D3 also boosts the immune system, which is crucial during flu season and winter colds. Elderberry syrup, systemic enzymes and herbal blends, such as Source Naturals’ Wellness Formula and Wish Garden’s Kick-Ass Immune, can also be beneficial 34 nov | dec 2013

We all define “healthy” in a different way – organic, vegan, vegetarian, raw, Paleo, etc. However, most of us can agree that healthy begins with quality ingredients and home cooking.

Here are a few choices I make to keep my holiday meals on the healthier side: • Use grass-fed dairy and free-range poultry.

• Avoid artificial ingredients and choose organic and local, when possible.

• Pass on the cans – make it from scratch!

• Snack before you party.

• Try something new!

Cookies, pies and candies are an integral part of the holiday season. From candy canes to pumpkin pie, it is impossible to avoid the sugar craze. Instead, find new ways to replace that white sugar with something better.

My holiday recipe collection contains a mixture of tried and true family recipes passed and some scrumptious creations of my own. Over the years, as I have discovered what is healthy for me and my family, I have adapted some of my family recipes, using better ingredients and experimenting with gluten free substitutions. The results are always a hit at parties!

When it comes to desserts, I have found that there is a wealth of incredible raw and gluten free confections available online, if you’re willing to do the research. As more and more people adapt to diet restrictions for health reasons or otherwise, the recipes just get better and better.

A Toast to The Holidays

This holiday season, try an organic wine or a hard cider (gluten free) for a better drink choice. At your holiday parties, offer spritzers (sparkling water with juice) as an option to alcohol or heavy cream punch. Have water available for your family and guests, and offer more fiber-rich foods to aid digestion and alcohol metabolism.

While there is no doubt that alcohol is an enjoyable holiday element, I encourage you to imbibe wisely and safely. Further, consider planning a detox after the holidays to cleanse your liver, refresh your body and boost your energy for the New Year.

Focus on Family & Friends

I believe that community, good food and conscientious living go hand in hand. While holidays can sometimes remind us of what we have lost or mistakes we have made, they are also an opportunity to give of ourselves, find healing and create new memories. During this holiday season, let us remember to be grateful for each and every person who has supported us, loved us and walked with us throughout the year. From my family to yours – Happy Holidays!

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Coffee Sparkles

X BO O P CA S CA

This crunchy delight is my version of a recipe my Nana, Edith, and my mom, Kris made every Christmas when I was growing up.

Ingredients: 2 C shelled pecan halves 1 free-range egg white ½ C organic brown sugar 1 Tb Turkish ground DOMA Marco’s Coffee Blend ¼ tsp sea salt ½ tsp cinnamon

Preheat over to 350 degrees. Butter a cookie sheet. Beat egg white until foamy. Gradually stir in cinnamon, sugar, salt and coffee. Fold in pecans, coating well. Pour onto cookie sheet and spread evenly. Bake 20-30 minutes on the middle rack of oven. Watch carefully – they can easily brown too quickly on the bottom! Cool completely. Break apart with a fork. Snack immediately! They make great gifts, since they don’t need refrigeration and stay crisp for up to a week, if in a sealed container. *These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. Please consult with a doctor or wellness professional before embarking on diet, supplement, medication or lifestyle changes intended to prevent or treat a disease, condition or illness.

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Raw Cow’s Milk

Is the Power of Nature Worth the Risk? {Health food proponents tout the benefits of raw milk and the ills of pasteurization and homogenization. The government and food industry warn of the dangers of not pasteurizing}

Pasteurization and homogenization have been

common in the U.S. milk supply since the middle of the last century, when milk production became centralized and milk had to be transported longer distances to market.

With the centralization of big dairy came disease - further propagating the need for a clean (albeit, almost sterile) milk supply, and along with that the mass use of antibiotics to help ward off outbreaks - not for the safety of the milk necessarily, but to prevent large numbers of cows from dying in place, a costly reality for the modern, industrial dairy.

The Result? Most milk sold in retail outlets in the present day has been homogenized (processed), pasteurized (heated), and can be packaged in plastic for months on end.

Homogenization is done to cause milk to have a more uniform appearance in the store and to allow for easier processing of large batches by preventing the cream from separating. Whole homogenized milk is usually exactly 3.5% milk fat. It is accomplished through purely mechanical means, first heating, agitating, and then pressing the milk through narrow sieves. It changes the molecular structure of the fat globules and there are studies that demonstrate this changed molecular structure may introduce additives and / or biologically change the human body.

Pasteurization is the process of heating the milk to kill pathogens. While pasteurization increases the shelf life of the milk, it also affects the structure of its proteins (think about what a curling iron does to hair) and enzymes and destroys both good and bad bacteria.

Raw milk is milk straight from the animal, without pasteurization or homogenization, and is usually packaged in glass containers. It is best when it comes from animals that eat mostly fresh grass and legumes or grass/legume hay in the off-season and from animals that are not exposed to synthetic chemicals in their feed and water. Because the milk is not treated chemically or with heat, it is important that raw milk come from sanitary dairies where the animals are healthy and live in open air housing with access to pasture.

It can have a shelf life of up to two weeks, but is best when it is consumed as close to when it comes out of the animal as possible, hence it is a product perfectly suited to producers who are close to the consumers.

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The main benefits of raw milk over treated milk are the following: 1. Raw milk is local milk. Your purchase of raw milk supports local farmers and the local economy. Typically, you have a chance to visit the dairy your milk comes from and see how the cows are treated and how the milk is processed. This helps you better understand what it is you are consuming for your health.

2. Raw milk tastes better. Most people will agree that once you taste fresh milk from the animal without heating or homogenization, you will realize that the milk you’ve otherwise been drinking just isn’t as good.

3. Raw milk works better for making butter, cheese, and fermented products such as kefir, yogurt, and lasse.

Because raw milk has beneficial enzymes and bacteria, it is easy to make these products with practically no possibility of a failed batch. Also, due to the lack of homogenization, cream can be skimmed from the top and butter is easily made.

4. Raw milk has uses even after its prime. Pasteurized, processed milk past its prime date becomes putrid (it rots), while raw milk simply becomes more acidic. At this point, it is still great for buttermilk or sour cream (thank you good enzymes and bacteria).

Like any health related decision, consuming raw milk is a very personal choice and there are risks and benefits to consider. It’s absolutely worth visiting your local dairy farmer and giving raw milk a good, spirited try and see what the experience is like. If anything, you’ll meet a local farmer, learn something new, and probably have a terrific (delicious) experience. As always, if you have specific concerns, ask your farmer or see your doctor.

Paul Herndon is a CPA who also owns and operates Pleasant Meadow Creamery in Sagle, Idaho (www.pleasantmeadowcreamery.com).

Pleasant Meadow Creamery is the only 100% pure-bred Guernsey cow dairy in the inland Northwest. Milk from Pleasant Meadow Creamery is available from the farm or at Winter Ridge Natural Foods in Sandpoint, Idaho

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OUR HEALTHY KIDS

enhancing the health of our little ones.

WINTER

wellness

Written by Randi Edwards, MD, MS

Just as our family had settled into summer –

with sunscreen at the ready, the ritual of wearing helmets solidified, and surviving on a steady diet of farmer’s market fare – clear skies gave way to rain. And more rain. Until one morning the rain became frost on our lawn, and the realization that it was no longer summer hit.

Our carefully planned ways to keep the kids healthy throughout the past few months would have to change with the oncoming season. So, while we swap their bike helmets for ski helmets, keep the sunscreen by the door for those golden snow days, and focus on enjoyable ways to stay healthy, I’ve listed below the staples of our winter wellness plan.

Wash hands OFTEN The connection of hand washing to disease prevention was strikingly evident as far back as 1860, when Joseph Lister first decided to use soap and water prior to performing surgery on patients. The result was an 80% decrease in mortality after this single simple intervention, an obvious “must” for proper hygiene. Germs still spread the same way they did over a century ago, and washing up continues to prevent illness. A quick 20-second scrub is all it takes, making sure to cover all hand surfaces with a good lather.

Have kids make ‘bubble gloves’ to show they’ve soaped all sides before rinsing, let them sing a favorite song, or create a ‘hand dance’ that gets all areas covered. Alcohol-based hand sanitizer is also a good adjunct for winter hygiene. Have your kids pick their favorite scent from the store and carry it on their school backpack.

Get REST The change of seasons forces us to wind down earlier and has our bodies craving a different schedule. Go with it! Because our sleep and wake cycles are regulated by light, which suppresses the production of sleep hormone by the brain, we feel sleepier as the winter days get short. Ironically, this may happen just in time for cold and flu season, as the body utilizes sleep for much needed recovery. Create a winter schedule that honors the light cycle, with kids coming in 38

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from the cold no later than dusk. Keep the lights low and share a warm cup of honey-lemon ‘tea’ with your kids, which will warm them up, slow them down, and support their immune systems.

EAT and DRINK While our sleep cycle adjusts to changes in daylight, our diets should also be adjusting to the season. Choose inexpensive, tasty, seasonal varieties of fruits and vegetables, and offer them with every meal and snack. Let your kids pick a new recipe every week with their chosen fruit or vegetable, and allow them to help in the kitchen. Encourage hydration, which supports the immune system. Have them transform their summer water bottle into a winter one, with markers, stickers, and colored duct tape. Label the bottle with half their weight in ounces, and encourage them to drink that amount daily.

Stay ACTIVE and CONNECT This tenet of healthy living doesn’t change because the weather changes, and it can be fun to experiment with new activities to keep your immune system going through winter.

Decide what works for your family, and let the kids come up with their own fitness ideas. Don’t balk when they propose an indoor ‘snowball fight’ with crumpled paper or socks from each drawer in the house. Turn on Pandora and let your child introduce you to a new genre of music or teach you how to breakdance. Play along and use it as a way to connect with your family. Laughter can be powerful medicine, especially when our moods take a dive from lack of light.

VACCINATE The best way to smarten up the immune system during the flu season is to expose it early to pathogens that may make it sick later. Vaccination is a fundamental of disease prevention, and sort of like a study session for the immune system. You wouldn’t let your kid walk into a big exam without having seen the material first! Make sure their bodies are educated.

Randi Edwards, MD, MS is a pediatrician in Coeur d’Alene.

Balancing Hormones

Naturally Diet - Part 2

In last month’s Part 1 article, we briefly mentioned the importance of leptin regulation for balancing hormones naturally.

By surveying and maintaining energy balance in our bodies, the hormone leptin plays a critical role in fat metabolism. Leptin is produced by fat cells and regulates hunger and appetite suppression. We need leptin to feel satiated and good (think happy!).

Leptin resistance occurs when the body’s sensitivity to leptin is impaired. Adverse effects of leptin resistance include decreased fertility, accelerated aging, and weight gain leading to obesity. Leptin resistance also stimulates the formation of reverse T3, which blocks the effects of thyroid hormone on metabolism. The body associates the presence of reverse T3 with starvation and stimulates appetite, which leads to additional weight gain. So, if you consistently have difficulty reaching health goals such as weight loss, blood pressure, and/or blood sugar regulation, leptin resistance – rather than leptin production – may be part of the problem according to the online resources: www.articles.mercola. com/sites/articles/archive/2012/10/29/leptin-resistance.aspx and www.marksdailyapple.com/leptin Some of the factors that can contribute to leptin resistance include: Overeating or diets high in grains and lectins*, fructose (especially in processed forms such as high fructose corn syrup) and simple or processed carbohydrates; high stress levels; and/ orInadequate sleep.

Written by Dr. Margo Jordan Parker, Lic.Ac, Dipl.Ac.,OMD Leptin resistance is a complex problem, but not an irreversible one. HDL Laboratories and Dr. Robert Menga, DO a physician specializing in metabolic regulation as well as the supplement company for health care professionals, Metagenics, Inc. and www.marksdailyapple.com provide some important guidelines to follow to increase leptin sensitivity: • Reduce – or better yet, eliminate – consumption of simple starches, refined foods, sugars and fructose.

• Eat a breakfast that is high in protein and healthy fats first thing in the morning, as soon as possible after waking.

• Be in bed by 10:00PM. • Don’t eat for 12 hours. Best is a nighttime fast: stop eating by 6PM (4 hours before sleep) and resume eating in the morning after 6AM. • Get outside as much as possible but especially during the mid-day.

• DON’T SNACK. Give your digestive system a break by spacing meals at least 4 hours apart this includes all drinks with calories - herbal teas, water, etc., are fine.

• Don’t work out at first. Let your body heal, then add exercise. When you do exercise, focus on sprints and strength training. Walk or swim if you want to but don’t do cardio just for the sake of cardio. Cardio movement can add additional stress and is not necessary for weight loss.

Working out in the evening, not the morning, may further improve hormone balance.

• Remove as many of these toxins from your life as possible: GMO and/or processed foods, food additives, commercial beauty products such as deodorants and lotion, pesticides, and all petroleum based products.

• Eat more omega-3s (fish, grass-fed meats, walnuts, chia and hemp seeds) and minimize your omega-6s (vegetable oils, conventional meats, grains, etc).

For further study: 1. Neurosurgeon and author Dr. Jack Kruse’s “Changing the Body’s Setpoint – Factors That Affect Leptin” and “Dr. Kruse’s Leptin Prescription”, 2. Obesity researcher, Stephan Guyenet’s “Mastering Leptin” 3. For more information on Anti-inflammatory foods, and the Anti-Inflammatory Food Pyramid developed by Dr. Andrew Weil: Eight Weeks to Optimum Health, by Dr. Andrew Weil and www.drweil.org Dr. Margo Jordan Parker has practiced Acupuncture, Oriental Medicine and Holistic Nutrition for the past 27 years. She was one of the first Acupuncturists in the US who worked on staff as part of a teaching hospital instructing Post-Doctoral Medical Students. She is part of the integrative medical staff of Pilgrim’s Wellness Clinic in Coeur d’Alene, Idaho. northidahowellness.com

39

Wellness in Business

Written by James Templeton

Uni Key Health Systems

in Hayden, Idaho

In November 1985, at the age of thirty-two,

my life in Huntsville, Texas came to a sudden halt. I was diagnosed with Stage IV melanoma cancer on my lower right back. I went through the usual medical treatment of surgical removal followed by regular checkups. I was told not to worry—it’s easy for someone else to say don’t worry.

Well, I began planning the end of my life, knowing Stage IV cancer is almost always fatal. I became a person living in fear.

Six months later my doctor found lumps in my groin area and recommended surgery to find out what the lumps were.

I went ahead with the surgery, and the next day, I found out that the cancer had spread into my lymph system. The doctor removed all the major lymph nodes in the area and told me I needed eighty treatments of chemotherapy. I would have to stay in the hospital five days for each five treatments every two months. I was also told I might need more surgery from time to time, followed by radiation treatments.

Basically, I was not given much hope—only a 20 percent chance of survival with the treatments, and no hope without them. I began to think that I was surely a goner. But, I knew inside myself that there had to be a better way.

Then, all of a sudden, two days after surgery, my life changed when an old college friend came to the hospital to visit me. He brought me a magazine article on the story of a man who recovered from cancer through the use of the macrobiotic diet. The man’s name was Dirk Benedict, a well known actor who appeared in The A-Team & Battlestar Galactica.

I had never heard of macrobiotics. Growing up in Texas and living in a small town, you don’t hear of such things.

When you get sick, you just go to the doctor. You don’t understand the importance of guiding yourself back to health and happiness.

After reading the article, something instantly changed inside of me. I would never be the same person again. I knew I had found a new hope for life, something I was drastically in need of. I decided then that macrobiotics would be my tool for recovery, and found two books, Recalled By Life

by Anthony Sattilaro, MD, and Confessions of a Kamikaze Cowboy by Dirk Benedict.

After three weeks in the hospital, I had my work cut out for me. I could barely get around; much less do all the things I would have to begin doing to get well.

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James Templeton (left) founder of Uni Key

Because of my serious condition, I had to jump right in to the macrobiotic diet. I would get up in the morning by 4:30, so I could fix my breakfast and do my stretching exercises, then go to work for about ten hours a day. I would force myself to walk after work for at least two miles. I would then go home and cook, chewing my food at least 100 times a mouthful. I wanted to do everything right. I would go to bed usually around 11:00 P.M. which would give me three hours after eating before bedtime. On top of all this I would have to spend four hours a day for special treatments I needed to help me get over the surgery. This took about five months.

After a few weeks on the macrobiotic diet, I started feeling the positive effects. My energy started going up and up. I soon started running and bicycling. Three months after surgery I managed to run over ten miles on some days. I wanted to beat the cancer and would do whatever it took to do so. For the first four months I learned everything about macrobiotics from books I read. I developed the attitude that if macrobiotics did not work for me, it would not work for anyone. I became very strong from my cooking and my new way of life. I would cut no corners.

After about five months of my new life I decided to go to Becket, Massachusetts, to attend a Macrobiotic Residential Seminar sponsored by the Kushi Institute. This was one of the greatest weeks of my life. Following my visit, I decided to leave Texas and move to Becket to work and live.

A year later, there were no signs of the cancer. I continued to center my life around my health. In addition to the macrobiotic lifestyle, I also began taking more and more

supplements to support and heal my system—especially vitamin C and antioxidants.

Four years after being diagnosed with Stage IV melanoma, and receiving a negative prognosis for recovery, I felt stronger and better than I ever had in my life. I also began mentoring people who were dealing with similar health issues and interested in taking a natural approach.

At that point, I knew I had been given a second chance at life and decided to dedicate myself to helping others achieve their health goals. In 1992, I started Uni Key Health Systems—which stands for ‘Universal Key to Health’—in the laundry room of my home in Santa Fe, New Mexico.

My goal then was to provide customers with the best quality vitamins and supplements I could find. Over time, the business grew and I was able to begin creating our own products and supplements. After almost 10 years in Bozeman, Montana, we relocated to Hayden in 2001 and have never looked back.

Our goal at UNI KEY is to create the finest products on the market to target the underlying causes of the most prevalent 21st century health challenges. In addition to our already stringent quality controls, most recently we have committed ourselves to ensuring that our products will always be free of genetically modified ingredients.

My passion for empowering others to take control of their health is shared by the entire UNI KEY team—we practice

photos courtesy of Uni Key

what we preach by living by our founding principles.

I myself take almost each and every one of our products before offering them to the public.

Twenty-eight years after my diagnosis, I am stronger than ever as a result of my commitment to a healthy lifestyle.

While I no longer follow the stringent macrobiotic diet, I do make time each day to focus on diet and exercise, never taking my health for granted. My motto’s always been— enjoy life, but always keep one foot on the path.

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SENIOR SECTIONAL

“Grace, beauty, strength, energy and firmness adorn the body through Yoga.�

wellness and lifestyle for our seniors.

- Yoga Sutra, III.47

Instead of becoming sedentary as we age,

The Benefits

of Yoga for

Seniors Written by Laura Sferra, LCPC, RYT

yoga offers many benefits to continue physical and mental wellness, while promoting longevity. We spend a majority of our adult life servicing; our employer, our community, our kids, our spouse and extended family. When those responsibilities decrase, we can spend quality time on ourselves. Yoga provides physical strength and stability, emotional and mental strength, social opportunities, as well as community networks and support. More and more seniors are significantly improving and extending their retirement years through Yoga. According to Yoga Journal Magazine, It is estimated that 2.9 million seniors, 55 and older, are participating in yoga classes in the US. This is not surprising, given that yoga is a gentle, non-competitive practice that can be done at any age.

Physical Benefits

As we age, imbalances in flexibility and strength can cause stiff and unstable joints leading to degenerative changes, such as arthritis. We tend to lose our sense of balance, contributing to the increased likelihood of falls. Our muscles weaken and energy decreases. Through gentle stretching, 42

nov | dec 2013

engaging muscle strength and practicing poses that require balance, seniors can improve stability, strength and flexibility.

These benefits can decrease the tendency towards stiff joints, loss of balance and improve overall energy levels.

Another benefit of yoga comes through the conscious practice of the breath. Through guided breathing and the flow of yoga poses, lung capacity increases. This facilitates muscular and cardiovascular endurance.

Body awareness is another benefit of yoga. Through repetition we begin to know our body’s habitual postures and movement.

Often we begin to experience an increase in physical discomfort related to postures that we are completely unaware of. Through yoga, we are present in our body and aware of adjustments we can make to improve posture.

Emotional Benefits

Emotional imbalances can become present or worsen as we age and there is often an increase in depression, anxiety, anger and stress. The loss of friends and family can leave us feeling lonely.

Meditation and guided breathing allows for quiet, internal inquiry which contributes to a sense of calmness and relaxation.

It also offers an opportunity to explore our thoughts and to make a positive shift in our thinking. Through the poses, we can lift our mood and energy level or create a relaxed nervous system. Difficulties with sleep may also be resolved through relaxing the nervous system, a common problem for seniors.

Considerations

Through yoga, seniors can age with grace, strength and stability on both a physical and emotional level. Yoga for seniors uses props, bolsters and chairs to meet any limitations that may be present. It is always advisable to consult with a doctor before taking on a new physical activity and informing your yoga teacher of limitations or injuries is good practice. So come on and join the 2.9 million seniors who are improving the quality and extending the quantity of their retirement years.

Laura Sferra is a licensed counselor in private practice and a registered yoga teacher through Yoga Alliance. Laura weaves the many benefits of yoga into her counseling practice, offering alternative ways of managing stress, anxiety, depression and other emotional concerns. She also offers yoga classes through Garden Street School of Yoga in Coeur d’Alene. For more information, go to www.SferraCounseling.com.

Garden Street School of Yoga offers a Senior Yoga class on Tuesdays 10-11:30am.

To register, go to www.gardenstreetyoga.net northidahowellness.com

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“And at the end, it’s not the years in your life that count.

It’s the life in your years!”

- Abraham Lincoln

SENIOR

oral care Written by Dr. Erin Elliott

As I have been in practice the last 10 years

I have had the privilege of watching the babies grow up, the teenagers going off to college and getting married and my older population aging. One of the hardest parts of my job is managing and preventing decay in the 55+ crowd. One of the joys of getting older right? I have so many patients that come in fine one day and six months later they bring in a baggie of crowns and bridges that have fallen off.

Enter prevention.

In 1971, 45.6% of Americans 65 to 74 years of age were completely edentulous. And in 1994 a second study indicated a decrease to 28.6% for those in the same age range. The findings of a 2010 study show the rate has dropped to 24%. What does this mean for you? People are keeping their teeth longer and with that there is even more need for preventative dental care.

Medical conditions and medications can contribute to dry mouth, recession and bone loss can lead to exposed root surfaces which are softer and more prone to decay than enamel, aging dental work can break down or fracture, and now you’re full of encouragement right? The good news is that you CAN do something to help. These strategies include increased hygiene and hygiene aids at home to remove plaque from the teeth, frequent cleanings to remove bacteria from under the gum tissue and prevent bone loss, and radiographs to discover cavities before they get too big.

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One of the most detrimental contributors to decay in the 55+ crowd is dry mouth or xerostomia. Saliva is Earth’s perfect mouthrinse as it neutralizes acids and removes food debris and plaque. Our saliva production decreases with age and certain medications almost paralyze it altogether. In addition, our taste senses decrease and we usually crave more sugary treats. Some of the strategies I discuss with my patients are increased brushing, even with a dry toothbrush, throughout the day to help remove food and plaque. Sugar free mints or gum with xylitol helps remineralize the teeth and stimulates saliva production. Antibacterial mouthrinses, saliva substitutes and remineralization pastes can help strengthen teeth and prevent the plaque from breaking the teeth down.

Sleep apnea, snoring and insomnia also increases as we age as we lose muscle tone and our airway narrows so that our sleep is interrupted. Obstructive sleep apnea occurs in approximately 20% of the general population but increases to over 50% in age 50 and above. If you are not sleeping well and waking up several times a night, even if you are just waking up to use the restroom, I would discuss this with your physician or dentist. It may just increase your quality and length of 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.

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Paleo 101

Diary of a Crossfit Rookie Written by S. Michal Bennett

Although I grew up with a health conscious mother,

Despite my justifications, I couldn’t consume dairy for at least two weeks. I was committed. For the first week, I craved yogurt every time I walked by the dairy cooler at work, but that ended up being pretty much it. I was really surprised! I did have to get used to not having caffeine in the morning, but my green smoothies ended up giving me the energy I needed to replace the caffeine.

CrossFitters follow the Paleo Diet, which eliminates the major digestive disruptors and possible allergen foods: grains, legumes, sugar and dairy. This is the simplest description.

What you can eat is vegetables, fruit, meat, nuts, seeds and oils. Some common exceptions are whey protein, because it typically eliminates the lactose, and raw honey, a naturally occurring sugar.

The real revelation came after the two weeks were up. On a trip to Boise, I drank beer and ate cheese, cream sauce and some other non-Paleo foods. My body’s response was not a good one.

work at a natural food store and have loved to cook since I was a teenager, I have traveled a winding road in my healthy diet journey. My husband, Young, and I have tried a wealth of diets – raw, vegetarian, HCG, juicing, gluten free, etc. – and we are always looking for new foods to try. We would typically call ourselves healthy eaters.

Rabbit Trail: The first week of Bootcamp, I was so excited, because I was making this great recipe for a morning shake – water, chocolate protein, frozen banana and peanut butter.

After a week and a half, our trainer mentioned that peanuts were legumes and commented that, because of my job and experience, I already knew that. In truth, I had completely forgotten this little fact! Totally embarrassing.

Our gym requests that all new members adhere strictly to Paleo for at least two weeks. Not a problem. We were pretty much eating this way already. Cutting out bread wouldn’t be an issue. Oh, and we hadn’t eaten rice in a very long time.

Beans are not a common food in our house, so that was easy.

Then I had to address dairy.

Dietary changes can be tough to make, but let me assure you that they are worth it. Focusing on greens, veggies, proteins and good fats has made such a difference for me, especially with my CrossFit routine. I recover more efficiently, I build muscle better and my mind and body are clearer. I am also having a lot of fun with recipes! Check out my blog for some of my recent Paleo-friendly food dishes and discover how delicious Paleo foods can be.

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I love ice cream. My favorite birthday treat as a child was a free ice cream cone at Baskin & Robbins. I also enjoy stuff like truffle mac ‘n cheese, gourmet grilled cheese sandwiches, gnocchi with pesto and beets with goat cheese. Are you hungry yet? Furthermore, I drink a lot of chai, which means drinking milk.

First, I am an alcohol lightweight, but I can usually drink 2-3 beers. Now, I can barely make it through 1 beer before I feel the effects. Second, the cheese and dairy severely agitated my digestive system. I also felt more tired and weak in the mornings. After that trip, my desire for cheese, ice cream and yogurt was fairly non-existent.

Follow S. Michal Bennett’s blog here! www.crossfitrookiediary.tumblr.com

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the health post.

Holistic Counseling & Therapeutic Yoga

Laura specializes in eating disorders and weight loss in addition to general mental health issues. She is a registered yoga teacher and offers yoga in both individual and group settings for emotional balance.

Laura Sferra, LCPC, RYT 208.659.5119 www.sferracounseling.com

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Written by Sarah Patterson

HOLY BASIL An Herb with Spirit

What’s in a name? Well in the case of Ocimum sanctum or Tulsi, quite a lot. This humble herb has been known by many names, with common translations including “Holy Basil”, “Sacred Basil”, “The Incomparable One” and “The Beloved One of Vishnu”. Though botanically quite similar to ordinary basil, this is not the stuff of pesto. This is literally the stuff of legend.

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Tulsi is revered in India and throughout Southern Asia. In India it is believed to be a Goddess that took form on earth in order to aid humanity.

Through regular use, Holy Basil is said to cultivate virtue in human beings. (Just your every day, basic virtues, like Compassion, Enlightenment, Spiritual purity, and Perfect Health). While I cannot vouch for all of the above claims, they do not strike me as particularly outlandish. I truly believe in the power of pants to transform our ways of thinking and relating to the world and our bodies. And Tulsi does have a certain way about it.

As an herbalist, there is quite a bit of science to support the use of this herb for physical complaints, if not metaphysical ones. Holy Basil is classified as an adaptogen, which means it increases our resistance to stress, mentally and physically. It has been shown to have a normalizing effect on blood sugar, triglycerides and cholesterol, with obvious benefit for those with diabetes and heart disease. Tulsi also exhibits a profound effect on mental performance. In addition to being a top notch anti-oxidant, Holy Basil improves cerebral circulation, mood, memory, concentration, and presence of mind. (Enlightenment?) In terms of psychic benefit, I would equate a cup of Tulsi tea with about a 20 minutes of yoga practice or meditation (this is not an exact conversion).

Holy Basil is a warming, aromatic herb that improves digestion and reduces acidity in the stomach. It is also an excellent tonic for those with asthma and a treatment for bronchial congestion, sinusitis, colds, fever and influenza. I use Holy Basil tea throughout the winter to boost immunity and bolster the spirit. I find it works well for Seasonal Affected Disorder and as a tonic against the depleting effects of stress during the dark and cold months. It is contraindicated in pregnancy.

“And where can it be found?” you might ask.

Well, though it seems exotic, its as easy to grow as common basil. You can also find it at health food stores in bulk or in tea bags. I recommend 1-2 cups per day.

Oh, and the clincher- Holy Basil tastes….. divine. Really.

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