North Idaho Wellness Magazine Nov/Dec 14

nov.dec

2014

n or t h idah o

wellness fitness

•

health

•

beauty

•

nutrition

•

balance

the

FOOD ISSUE -------

Healthy Holiday

RECIPES

------FOOD ALLERGIES -------

do you love or hate

FOOD?

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Simply designed, thoughtfully curated kitchen and home goods.

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Dr. Maurie Markman, MD Medical Oncologist

WHEN YOU DON’T KNOW WHAT TO SAY,

STAND UP. When someone you love is diagnosed with cancer, you have the power to help. There are many ways you can stand up and show that you care.

THEY TALK, YOU LISTEN. One of the most helpful and important things you can do is listen—without judgment and resisting the urge to give advice.

DON’T ASK, DO TELL. Instead of waiting to be asked for help when it is needed, be specific about what you can do and when, such as: prepare a meal, babysit, pick up groceries, help with pets, or provide rides to and from appointments.

LIVE AND LEARN. Educate yourself about your loved one’s diagnosis and treatment. When you understand what a cancer patient is going through, you’re better able to help keep information clear, track questions, and know how you can be most useful.

Christina Applegate SU2C Ambassador Pamela Cromwell Cancer Survivor

STAY CONNECTED. After the initial diagnosis, people tend to drift away. Be someone to count on for the long haul. Check in, send a quick note, or drop off a book. Small gestures go a long way.

Visit ShowThatYouCare.org to learn more about how you can stand up for someone you love.

Cancer Treatment Centers of America is a proud supporter of Stand Up To Cancer, an initiative designed to accelerate groundbreaking cancer research for the benefit of the patient.

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

contents. nov | 2014 | dec

12.

FOOD = LOVE + HATE

What’s Your Relationship with Food

Getting to Know Liz Barrett

Local Fitness and Wellness Coach

Cheers to a Healthy Holiday Sylvia Fountaine’s Top Recipes

8.

12.

17.

Control Your Anxiety

24.

Winter Weight Loss Tips

26.

with Food

Winter Activities

are Good for Mind & Body

42.

Essentials for Winter

44.

in every issue.

Ask the Expert ..................................................22 Fitness........................................................26 Wellness in Business ........................................28 Health ................................................................32 Trainer Bio........................................................38 Sierra’s Solutions...............................................40 Senior Section...................................................46

40.

Sierra’s Solutions

wellness north idaho

magazine

fitness • health • beauty • nutrition • balance

november | 2014 | december

Publisher Monica Lang Engebretsen

monica@northidahowellness.com

Editor Miles Torres milest@gmail.com

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

Marketing & Events Manager Darcy VanGundy 208wellness@gmail.com

Office Manager Kelly Gizdich

kelly@northidahowellness.om

---Art Director & Designer Monica Lang Engebretsen Cover Photographer Matt Leiholt www.mattleitholt.com ---Contributors

Miles Torres, Dr. Erin Elliott Dr. Pamela Langenderfer, Sierra Hamm, Sylvia Fountaine

---Printer Century Publishing Company, Inc. www.northidahowellness.com www.facebook.com/northidahowellness The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of your practitioner or health care provider. The opinions expressed here are not necessarily those of Lang Design LLC., or its affiliates. Information in North Idaho Wellness Magazine is copyrighted and must not be reprinted, duplicated, or transmitted without permission. Copyright © 2014.

LETTER from the publisher January 1, 2013 represented a new era for North Idaho, an era of awareness and activism, of teaching and embracing new things. North Idaho Wellness Magazine went to print with our first issue on that day to a hungry audience of healthy moms, pro athletes, those in need of a solution, and for all who needed inspiration. Our magazine has been a force to launch new diets, find healing and hope, discover trends that we love and, most of all, build a thriving, connected, community of healthy, enthusiastic friends who share ideas and experiences that make us all better people.

This issue, November/December 2014, marks our farewell issue! This was not an easy decision to make but as life moves forward at blinding speed with new ventures, new family additions, and bigger, bolder dreams of creating healthy lives, we make this decision with glad hearts!

We have fond memories of many of you who have supported North Idaho Wellness Magazine consistently for the last two years. Mary Jo at ChocoPerfection, Dr. Amy Spoelstra at Spoelstra Family Chiropractic, Sandra Gunn at The Culinary Stone, Mike at Elements Massage, Dr. Erin Elliot at Post Falls Family Dental, Rose Morningstar at BodyTech Massage, Dr. Pamela at Lakeside Holistic Health have all been partners with us since day one and we could not possibly express our full gratitude to you, your friendship, and your belief in our mission. We’ve heard countless times about the positive results you’ve seen from appearing in the pages of North Idaho Wellness - as advertisers and story contributors.

Thank you!

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And finally to all of our readers - fight on! It’s been a pleasure serving you and providing meaningful, useful information to help you forge a life of health and happiness. We encourage you to always seek greater understanding of your body, mind and spirit through reading and through friends who provide positive influence and change. Eat well, enjoy the moment and love deeply!

Monica Lang Engebretsen monica@northidahowellness.com

208.762.6772 2151 W. Hayden Ave | Hayden ID 83835 w w w.bo dytechmassa getherapy.com

Food = Love + Hate

WHAT IS YOUR RELATIONSHIP WITH FOOD? Written by Holly Childers, M.S.

What was the first thing that popped into your head

when you read that question, “What is your relationship with food?” What is the very first thing that you think?

Don’t go past your instinct and first thought. What IS your relationship with food in 1 or 2 words? I recently conducted my own survey with people that I know and I asked them the same question. The responses were varied (comfort, hunger, addictive, yum, unsatisfied, love, hate, fuel, excited) and created an amazing opportunity for growth in myself and everybody that I’ve talked to about it. We all have a relationship with food, but have you taken the time to determine what kind of relationship it is? Food is such a part of our everyday lives, yet most of us don’t stop to consider how we relate to food. Just like any relationship, there are expectations and sacrifices, it can be healthy or unhealthy, emotions are involved and it takes a lot of work to build a good one. Consider food to be your everyday companion.

What is your relationship with food like and do you need to improve that relationship? What would you like to be different?

I just recently stumbled upon this whole new way of understanding weight management and why some people continue to struggle with being overweight, when I was meeting with a ladies weight loss group last month. We were all sharing ideas for healthy snacks to eat during the day, and one of the ladies mentioned trying a salad dressing. She became very animated and descriptive about how “nasty” it tasted and she went on about how she could never eat it again because it was “way too gross”! For some reason her statements stopped me in my tracks and made me feel like someone was running their nails along a chalk board. The hair on the back of my neck stood up! I caught my response and started to wonder…what was it about what she was saying that was making me feel this way? Now I have been helping people to lose weight, as a fitness consultant, for over 18 years, so I started to realize that there are certain clients and people in my life that talk about food that same way. I also noticed that I know people, who don’t ever talk about the food they are eating emotionally. For them, food is energy and fuel for the body, and in general, they don’t eat it for pleasure, comfort or social acceptance. I very quickly discovered that your weight and your ability to manage it, is directly affected by your relationship with food. Now this is actually an obvious connection, however, what if we focused on this relationship with food as the first key to anyone successfully losing weight and managing a healthy maintenance weight? Before you try to change your diet, consider why you’re eating the way you currently are. Get to the cause of the problem and don’t just focus on the symptoms. This shift in perception can be a game changer if you are struggling to lose weight.

“You will have a healthy relationship with food when you allow it to provide you with what it was meant to provide you.

Energy and nutrients!”

So, back to my friend Kat that was having an emotional reaction to salad dressing. As I put her on the spot and shared my discovery with the group of ladies, I could tell that I was onto something. Kat and most everyone in the group had a moment of clarity, discovering their own relationship with food. I recently spoke with Kat about that night and she shared that it was a big turning point for her because she had never thought about “having a relationship with food” and that people have different relationships, which meant she could have a different, healthier relationship with food too! It was eye opening for her to notice that the people in her life that maintain a healthy weight don’t have strong emotional ties to their food, and the ones that struggle with weight issues eat for very emotional and nonphysical reasons. Kat made an awesome decision and started to work on changing her relationship with food. She started working with counselor that specializes in disordered eating and weight loss. Her first assignment was to write a letter to food. Think about that for a minute. What would your letter say? Kat said she “felt as though she was breaking up with an abusive spouse” as she was going through the

Need help with your relationship with food?

Laura Sferra, LCPC, RYT 520 Coeur d Alene Avenue, CDA ID 83814 (208) 659-5119 • www.sferracounseling.com ------Kootenai Health Overeaters Anonymous and Food Addiction Classes held in the Kootenai Health Classrooms (208) 666-2002 • www.kh.org

northidahowellness.com

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process of writing her letter. Obviously, this assignment is designed to help you discover things about yourself that you have not been aware or mindful of. Kat is now working on making changes and has discovered that her relationship with food has been unhealthy for a very long time. She is educating herself on how the body and brain work in regards to emotions. A couple of the emotions that she has identified as key in her relationship with food are control and pleasure. Kat’s current assignment is to check in with herself regarding how she is feeling and what emotions she is experiencing every 2 hours. She is working very hard at separating her emotions from what her body actually physically needs. This is a huge change for her, “It’s not easy to change. I just have to take it one day at a time.” Kat now knows that her unhealthy relationship with food is what has been holding her back from having success with weight loss.

Her weight will naturally be healthy when her relationship with food is healthy.

What is a healthy relationship with food?

Food is an object, not a person and it cannot replace the emotions that you get from relating to people. It has a specific purpose and will not change. You will have a healthy relationship with food when you allow it to provide you with what it was meant to provide you. Energy and nutrients! And don’t expect it to provide you with something

it was not meant to, like pleasure, comfort, relaxation and entertainment. In your relationships with your family, there are people who are not capable of providing certain things that you need (your children for example), so you don’t expect that of them and you get what you need from another relationship with a person (your spouse for example) who can provide it. Look for the right relationships to fulfill your emotional needs, because your relationship with food will NEVER be capable of providing that for you. Shift your perception and you can put a stop the vicious cycle of emotional eating. There’s nothing to love or hate about food…just be thankful that it’s available to nourish our bodies and that we have the choice to eat nutritious food that our bodies can thrive on!

-----Holly is a local health and fitness expert. She has a Master’s Degree in Exercise Physiology and over 18 years of experience working in the wellness industry. Her passion lies in educating people about the TRUTH when it comes to proper nutrition and activity, no matter what your goals are. She is proud to lead by example and loves empowering people to make changes that will improve their quality of life. Holly is serious about making sure you know what you’re doing when you are working to achieve your health and fitness goals! She is co-owner of Edge Fitness and Lifestyle REHAB Weight Loss. Contact Holly at 208-661-2220 or hollyonthego@gmail.com.

Helping Patient's Begin and Continue their Pathway to Healing.

Dr. Pamela, Naturopathic Physician, Licensed Acupuncturist

We are dedicated to bringing the highest quality personalized holistic health care to the Inland Northwest, which includes acupuncture, chiropractic, naturopathic and functional medicine. Our mission is to provide compassionate care, reliable information, and educational resources to assist you in your individual journey to health and wellness.

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Photos by Brady Campbell Photography

It’s Nice to Meet You, I’m Liz. Many people and even my friends think I have

always been into health and fitness. To be honest, growing up I was not athletic at all, not coordinated and would of traded a bag of Cheetos for my apple any day! I was in awe of my friends that signed up for track and cross country, for me it was all about working after school and earning some spending money. But I started to feel like a slouch and It was then when I found aerobics... I loved that you could do something with music and not have to be to terribly coordinated, though I did have a few sprain ankles!

Fast forward to college, I was rooming with my best friend and we both gained those freshman pounds. My first diet!

Ugh! I hate that word, but we could not afford to buy new Guess jeans so that was our motivation! Needless to say we did lose the weight, mainly because we limited our late nights, started running and cut our calories a bit. I think that is when I realized consistency, not perfection, was going to be the key to feeling good about myself.

I then married my college sweetheart, Andy. We moved to Spokane with our daughter and then had two boys pretty quickly. It is there where we met some of our closest friends, through a health club and the child care! $1.50 an hour for watching three kids while I worked out, showered and had some girl time was the best mental and physical therapy I could use!

Six years later we moved to beautiful Coeur d Alene! We are so fortunate to live by the lake, Tubbs Hill and town. Andy and I could easily stay active hiking and running Tubbs Hill and we love being able to ride bikes into town. Our active kids loved being so close to the lake, sand, Tubbs, candy at IGA and ice cream at Rogers. It was at this time that we realized my youngest son had allergies, severe eczema, and was a little hyper. That is when I started my research and crusade on how foods and chemicals could effect not only my son but my whole family.

“There are some things I may not control in my health but that I did have control on what I choose to put in my body, how often I worked out and my thoughts.”

After a few years we did come up with solutions, many being food related. I was blessed with some very helpful, compassionate doctors. I truly believe the more advocates you have for your kiddos the better! My youngest is now healthy and thriving but he knows what foods effect him negatively and tries to avoid them, especially around his soccer season.

In 2011 my mammogram showed a lump. I was so

lucky that it was found early and I had surgery to remove it. I think that was the turning point for me. It hit me that there are some things I may not control in my health but that I did have control on what I choose to put in my body, how often I worked out and my thoughts. I wanted a vehicle to also help others too, especially women. It was then that I went back to school to get my holistic health coaching certificate and personal training certification. It was one of the best years of my life. I believe everyone wants to feel good, look good and be healthy. I also know there are hundreds of theories, diets and workout programs, but I really try to get to the core with my clients on “why” they want to lose the weight, lower their cholesterol , gain muscle, lose fat... I think the “why” can be the fuel to the fire. It may get a little emotional, but I believe it is the peeling of the onion that gets the results.

I also encourage my clients to commit to a physical goal. It is so much more fulfilling to actually accomplish something that is outside your comfort zone than just focusing on how your body is changing. Its the feeling you get from attaining those goals that I believe truly changes and inspires others.

My personal goal now is to continue to challenge myself and help others reach a little higher and stretch themselves a bit in their food choices, workouts and their mind set.

To FLOURISH!!

-----Learn more about Liz at her website: www.flourishwithliz.com

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Liz’s White Bean Chicken Chili

------This is a family favorite and also a great chili for those Sunday Fall/Winter game watching Sundays with friends. It is delicious, comforting and even better the second day, so I recommend doubling it!!

Ingredients: • 3 cans (16oz) of white bean (cannellini, white, or great northern) • 2 pounds of organic boneless chicken breast • 1 tablespoon vegetable oil • 2 cups onion, chopped • 4 medium garlic cloves, minced • 2 cans chopped mild green chiles (4 ounce) • 2 teaspoons ground cumin • 1 1/2 teaspoons oregano • 1/4 teaspoon ground cloves • 1/4 teaspoon cayenne • 8 cups organic chicken stock • 1/2+ chopped fresh cilantro • 1 12oz beer (optional) • fresh, ripe avocado, sliced and diced Directions: Bake chicken breast in oven, best if not overcooked, the chicken will cook a bit more in soup.

Drain the beans, set aside. Heat oil and garlic in large pot. Add onions and sauté over medium heat until translucent, about 10 minutes. Stir in chiles, cumin, oregano, cloves, and cayenne. Saute for about 2 minutes. Add beans and stock. Bring to a boil.

Reduce heat and simmer for about 3 hours.

Add additional water or stock if necessary.

Add chicken and cilantro and simmer for about 1/2 hour. Add beer (if desired). Serve with a little cheese, added cilantro and fresh avocado. Delish!

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Cheers to a

HealthY Holiday The holidays can often be a time of

indulgence, partaking in foods that bring us comfort and joy. But often these comfort foods are overly rich, heavy laden with fats and sugars, leaving us feeling tired, listless and weighted down. But comfort food does not always have to be this way. It can be healthy and light and surprisingly full of healthy nutrients, if you choose wisely. The secret is being mindful about what we put in out bodies, planning ahead, and eating the things we crave, in moderation. Here are some of my favorite healthy comfort food recipes, rich in nutrients that will leave you feeling light and energized this holiday season.

Recipes and Photography by Sylvia Fountaine of Feast Catering northidahowellness.com

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Huckleberry Salmon.

Grilled crispy skinned salmon topped with a pickled huckleberry relish.

Ingredients: 1 ½- 2 lb Fillet of Wild Salmon (skin on) 1 ½ C fresh huckleberries ½ C sugar ½ C red wine vinegar 1 tsp whole coriander seeds (optional) thyme lemon zest and juice 1 large shallot - finely minced 1 Cup greens (arugula, baby kale, watercress) Salt and pepper ½ C apple wood chips (optional) Instructions: Preheat grill to medium high.

Make a little bowl out of 2-3 layers of foil the size of half a grapefruit. Place apple wood chips inside the foil bowl, and place it directly on the heating grill, close the grill lid.

Place huckleberries in a medium bowl.

Heat sugar, vinegar and coriander seeds in a small sauce pan and stir until sugar has dissolved. Add minced shallots and simmer two minutes. Pour over huckleberries, stir and set aside.

Brush both sides of salmon with olive oil and sprinkle with salt. Place skin side down. Sprinkle with zest of one lemon, and one Tablespoon thyme leaves.

Once apple wood chips begin smoking, turn heat down to low, grill salmon, skin side down, directly on the grill, on lowest heat, closing lid. Check after 5 minutes.

Shift salmon to create crosshatch marks on the skin, and close lid again for just a few minutes. Salmon at this point will cook quickly, especially if its a thinner piece.

Once salmon is cooked to medium rare or medium, turn heat off.

Place salmon on a platter over greens.

Squeeze with juice of half a lemon.

Generously spoon pickled huckleberries and pickling liquid over the salmon and greens, and scatter with thyme sprigs.

Serve immediately.

----Prep time: 15 mins Cook time: 15 mins Total time: 30 mins Yield: 4

18

nov | dec 2014

Ingredients: 4 oz Bread, cut into ½ inch cubes (about 3 cups) Rosemary bread works well here.

1 lb fresh Mexican chorizo 1 medium white onion, finely chopped 1 medium carrot, finely chopped 1 celery stalk, finely chopped 3/4 C dried cherries 5 garlic cloves, finely chopped 2 T fresh Sage, finely chopped *3 eggs (for muffins only) ¼ cup chicken stock (or Use up to 1 cup if making stuffing in a baking dish) 2 T olive oil Salt and pepper to taste

Thanksgiving Stuffing Muffins Delicious muffins made with chorizo, dried cherries and sage.

Instructions: Preheat the oven to 350 F. Toss bread cubes with olive oil, and a pinch of salt and pepper, place on a sheet pan and toast until lightly browned, about 10 minutes.

Heat a large skillet over medium heat and cook the chorizo, breaking it up with a spoon and stirring occasionally as it cooks, until it begins to brown, about 5 minutes. Add the onion, carrot, celery, cherries and garlic to the chorizo and cook, stirring occasionally, until the vegetables have browned, about 10 minutes.

Place toasted bread in a bowl, add chorizo mixture, gently toss. Add salt and pepper to taste. *If you are making stuffing “muffins” - whisk eggs together with ¼ C stock in a small bowl. Stir egg mixture into stuffing mixture, gently coating it. If mix seems too dry, add a little more stock a tablespoon at a time until it is moist. Let stand 5 minutes. *If you are making stuffing in a baking dish (not muffins) replace eggs with roughly ½ to ¾ C chicken stock.

Place in a buttered baking dish and bake for 20-25 minutes or until golden.

If making muffins -pack the stuffing into well greased muffin cups and bake for 20-25 minutes, until golden.

Loosen the muffins with a sharp paring knife and lift them out. Serve warm.

----Prep time: 20 mins Cook time: 25 mins Total time: 45 mins Yield: 8 muffins

northidahowellness.com

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Ingredients: 3 T olive oil 1 C diced red onion ( ½ a red onion) 1 C diced carrot ½ C diced celery 1 Cup peeled and diced beet (one large beet, plus 2 more for juicing) 4 cloves garlic-rough chopped 1 T fresh Thyme leaves 1 Bay leaf 1 1/2 C black caviar, beluga or Puy lentils (soaked overnight if possible) 4 C chicken or vegetable stock ½ tsp salt salt and pepper to taste splash balsamic vinegar 1 Cup fresh beet juice (either purchase from a juice bar, or juice 2 extra large beets) 2- 3 T browned butter (optional but delicious) crumbled goat cheese (optional) Instructions: In a large heavy bottom pot or dutch oven, heat olive oil over medium high heat. Add onion, carrot, beets and celery, and saute for 5 minutes, until slightly softened. Turn heat to medium, add garlic, lentils and herbs and sauté for 2 more minutes.

Add stock and salt. Bring to a boil. Once boiling, cover with lid, and turn heat to low, maintaining a gentle simmer. Simmer for 30 minutes.

After 30 minutes, add the beet juice, taste for salt, add more if necessary, and continue simmering on low for 10-15 more minutes or until tender. If you feel there is too much liquid for your liking, keep the lid off, and increase the heat, letting it reduce. (I like the braise slightly juicy, personally, so I just replace the lid.)

Stir in a generous splash of balsamic vinegar and browned butter (optional) but the brown butter is divine.

Serve in a bowl with crumbled goat cheese, or as a base for fish or chicken.

Beet Braised Lentils.

Beet infused lentils are a healthy side dish, served on its own, or as a vegetarian meal in a bowl with crumbled goat cheese.

----Prep time: 15 mins Cook time: 40 mins Total time: 55 mins Yield: 6

Roasted Butternut with Black Garlic and Miso. An easy fall side dish, this recipe is vegan and gluten free.

Ingredients: 1 Small or Med Butternut Squash 4 large cloves fermented black garlic 1 T Miso paste 1 T Honey 2 T olive oil Salt and pepper 1 teaspoon fresh cilantro for garnish Instructions: Preheat oven to 400F Either peel and cube butternut squash into 1 inch cubes, or cut into 8 wedges, leaving skin on.

In a small bowl, mash black garlic using a fork until it forms a thick paste. Add Miso, honey and Oil and stir to combine.

If cubing squash, place in a bowl along with the black garlic paste and toss to coat evenly. spread out on a parchment lined baking sheet. If going with wedges, brush all sides liberally with the paste, using it all up, then place squash on a baking sheet, flesh side up. Sprinkle generously with salt and pepper. Place in the hot oven.

Bake until fork tender ( 30-35 mins for diced cubes, 45mins to 1 hour for wedges.)

Serve with fresh chopped cilantro.

------Prep time: 15 mins Cook time: 1 hour Total time: 1 hour 15 mins Yield: Serves 4

meet sylvia.

Sylvia Fountaine is a caterer, chef and recipe developer. She is the founder of Mizuna Restaurant in Spokane, and chef and owner of Feast Catering Co. (www.feastcateringco.com), where her approach to food is always seasonal, local and fresh. She shares her wholesome recipes on her recipe blog, called Feasting at Home. (www.feastingathome.com.) Recently she, along with friend, Jill Murdoch began an online kitchen store, called Bowl and Pitcher, where they offer hand made, simply designed kitchen goods. (www.bowlandpitcher.com)

ASK THE EXPERT

FOOD allergies Written by Dr. Pamela Langenderfer

One person’s food can be another person’s poison.

An emerging number of people are impacted daily from the way they are affected by food. It is not uncommon for some to think they have a food allergy, when in fact they have a food sensitivity. Both conditions are very unpleasant, however confusion often exists between the two.

FOOD ALLERGY A food allergy involves an immediate reaction of the immune system to a specific food. Food allergies occur when the body develops specific IgE antibodies to ‘fight off’ allergens; these allergens can be naturally occurring proteins found in food. When the food is ingested, the immune response is triggered and an overreaction occurs. Symptoms can be severe such as hives, difficulty breathing, itching or even anaphylaxis. Even a trace amount of the allergen can cause a reaction in sensitive individuals.

Symptoms of a reaction will generally appear within a few minutes or up to 3hrs of either eating or coming in contact with a specific food.

Food allergies are determined by what is called a “scratch test”. A very small amount of a food is put under the skin and a reaction is monitored, and IgE antibodies are measured—they’re the ones that are present during an allergic response.

FOOD SENSITIVITY Food sensitivities are more common and affect many people. They cause an inflammatory response. A food sensitivity to dairy is the most common cause of chronic ear infections in children. It may take a larger quantity of the food in question, and symptoms can even be delayed a day or two, which makes them much more difficult to diagnose.

Food sensitivity is defined as a non-allergic adverse reaction to food.

Knowing which food is the catalyst for particular symptoms can be difficult when, unlike the immediate reactions of a food allergy, food sensitivity symptoms may take hours or even up to several days to appear. It manifests itself differently in each person, with some people experiencing multiple symptoms.

Food sensitivities are often the cause of many “chronic symptoms.” The immune response to delayed food reactions are often caused by antibodies other than IgE. They are most commonly due to IgG or IgA antibodies.

These antibodies combine with the food particles in the blood to form “immune complexes” which cause inflammatory reactions in tissues. Such inflammatory reactions can occur in any part of the body, thus producing many kinds of symptoms such as headache, skin rashes, joint pain/arthritis, depression, anxiety, heartburn, constipation, ADHD and diarrhea to name a few.

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Assessment of relative IgG antibody levels to a multitude of foods using sensitive Enzyme-Linked-Immnosorbent Assay (ELISA) technology identifies those foods against which the patient is producing antibodies.

Though testing is helpful in pinpointing the offending foods, the gold standard is an elimination diet. Simply keep a journal of everything you eat and symptoms you are having can help identify which foods maybe the potential trigger. Once a suspected food is identified, take it out of your diet for 4 to 6 weeks. Slowly reintroduce it and see how you feel. Sometimes it takes eating it 2 to 3 days in a row to have symptoms.

--------Dr. Pamela Langenderfer is a naturopathic physician and licensed acupuncturist. She is the co-owner of Lakeside Holistic Health, PLLC with locations in Liberty Lake, WA and Coeur d’ Alene, ID. For more information visit our website at www.lakesideholistic.com or call (208)758-0568.

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23

CONTROL YOUR

ANXIETY WITH FOOD

Written by Kriss Mitchell M.Ed

In our country today, anxiety has passed depression as the number one mental health issue. 18.1% of the US Adult population suffers from some sort of anxiety. Out of that population, 22.8% of the cases are classified as severe. Severe anxiety can result in not only feelings of heightened anxiety, but in panic attacks as well. The most used treatments revolve around medications which suppress the feelings of anxiety rather than dealing with any underlying causes for the anxiety. Depression, whether it is one episode or recurring episodes, effects 6.9% of the population overall, according to the National Institute of Mental Health.

How did we get to this place? First, in my opinion, lack of personal identity is rampant in our society. We are taught that we are what we do. Whatever role we have, becomes who we are and when that role ceases, we become lost. We are told that a person has no value unless they are successful, nice looking, financially stable or hold a job with a distinguishable title. In order to achieve a feeling of value, we tend to perform, work harder, do more and try our best to achieve that successful image. That lifestyle is very stressful and individuals tend to burnout after awhile.

Second, we are too busy. People have sacrificed play time, rest time and face to face interaction with others for numerous activities, social media and time in front of numerous screens. These screens stimulate the brain in ways 24

nov | dec 2014

that interfere with good sleep patterns, especially if we look at them up until the time we go to bed.

Busyness interferes with our eating patterns as well. We catch a quick bite of something as we head out the door and eat it in the car on the way to dropping our kids off at school before work. We have traded the relatively peaceful breakfast, lunch and dinner at the family table for Starbucks and fast food. That takes a toll on what our bodies can handle.

So, how does food help us deal with anxiety? It provides our brain with enough consistent glucose so it is able to function well. If we eat mostly or all carbohydrates at our meals, our brain has a good supply of glucose for 1.5 -2 hours after the meal. If we don’t eat again for 4 or 5 hours, the glucose supply becomes low and our brain becomes concerned. According to Kristen Allot ND, “In order to continue to function well, the brain will tell the kidneys to release adrenaline in order to increase blood glucose. Although the brain now has some fuel, the amygdala has been stimulated by adrenaline. This can cause your concerns or irritations to become amplified into anxiety or anger.” When adrenaline is released, there is a reason. We need it to function, to do something physically. When adrenaline is used to feed the brain, excess can remain in the system not being used up with physical exertion and then contribute to higher anxiety levels.

Interestingly enough, the symptoms of Anxiety or Anger are very similar to the symptoms of Hypoglycemia. Hypoglycemia can occur whenever our blood sugar levels drop. Often we think we have problems with anxiety, when we may not be eating enough protein with our meals, or eating often enough so that our brains have the fuel needed to function without adrenaline release. When a person eats at least 21 grams of protein with their main meals and eats at least every 4 hours, they should notice a decrease in anxiety. If meals cannot be eaten every 4 hours, then a snack with carbs and protein should be eaten in order to keep the body functioning well. Many of my clients notice a difference within 24 hours. Before modifying their eating habits, I often ask them to keep a food journal over 3-4 days. They note what they have eaten, when they have eaten and when their anxiety levels or anger issues increase. They often notice a change in their emotional health if they have gone two to four hours without eating and their previous meal was mostly carbohydrates.

What are some healthy protein sources? Quinoa has 11 grams of protein per half cup. Refried beans have 8 grams per half cup. A quarter cup of nuts has 8 grams of protein and 2 T of nut butter has the same. Seed butter, such as sunflower seed butter has 5 grams of protein per 2 T serving. Greek yogurt and pumpkin seeds are a good snack with plenty of protein as well as cottage cheese that has 12 grams per half cup. If you like eggs for breakfast, bear in mind that each egg only has 7 grams of protein so if you are shooting for 21 grams at breakfast, you either need 3 eggs or another source of protein with them. 3 ounces of wild fish, chicken, turkey, beef or pork will supply you with 21 grams of protein as well.

You don’t see me adding soy to the list of healthy proteins. I don’t recommend soy because it can create so many issues due to its estrogen content. Soy is not the best protein to eat, in my opinion. It is difficult to change your diet all at once, so give yourself some grace when starting a transition of this kind. You may find it difficult to begin to eat healthier so try one meal at a time. If you aren’t a breakfast eater, try introducing the morning meal with a protein shake. These kinds of transitions need to fit into your lifestyle and food preferences or they don’t work. The most important rule of thumb is to make sure you space your meals and snacks about 4 hours apart and make sure they contain at least 21 grams of protein for main meals and 6-7 grams of protein for snacks. You should see a drop in your anxiety level if you implement these simple practices.

-----Kriss Mitchell is a Licensed Counselor in the States of Idaho and Washington as well as holding certifications in Rehabilitation Counseling, a Doctoral Degree in Natural Health and Board Certification from the International Board of Pastoral and Professional Counselors. Her areas of specialty are PTSD, trauma, anger and anxiety.

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25

WINTER WEIGHT LOSS TIPS Written by Holly Childers, M.S.

Bundle Up and Get Outside for Some Sunshine --------A recent study from Northwestern Medicine found that timing, intensity and duration of your light exposure during the day are linked to your weight. Researchers found that daily exposure to even moderately bright light in the morning can lead to a significantly lower BMI as compared to those who had light exposure later in the day. So for weight loss in the winter, put on your cold weather gear and aim to get more bright light between 8:00am and noontime.

Hire a Personal Trainer

The winter is a great time to change up your routine and focus on building strength in the weight room.

A personal trainer can give you tips on technique, they can design a program for you based on your goals and they can always make you workout harder than you would on your own. That’s where you get results!

Eat Oatmeal for Breakfast: Start your winter morning off with a warm bowl of great natural energy and fiber to fill you up. It’s always fun to add honey or fruit!

The Holidays Really ARE NOT a Good Excuse to Eat Poorly. Go to your holiday party after you’ve filled up on a healthy meal. Limit your alcohol intake when you are around food temptations. Be mindful about what you put in your mouth...you really don’t NEED candy, cookies and the high fat, processed snacks that are laying around at the office!

Drink Warm Water with Lemon in the Morning.

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Try a New Winter Sport. Snowboarding and downhill skiing burns 430 calories per hour. Ice skating burns 504 calories per hour. Snowshoeing and cross country skiing burns 576 calories per hour. Sledding burns 408 calories per hour. Snowmobiling burns 300 calories per hour.

Wellness in Business Written by Miles Torres | Photos by Matt Leitholt

If you’ve been to any race, wellness

event or health fair in North Idaho in the last two years, you’ve likely seen Physio One on-site, supporting the community and regularly participating in the very events that their patients come from. Runners, triathletes, mountain bikers, tennis players, pro athletes and avid gardeners have all used the services of Physio One to recover and train - and the company’s website has the testimonials that tell a story of success and enthusiasm.

Dr. Tyler Blackwelder’s Physio One is described as “progressive, evidence based” therapy that not only treats symptoms but also moves into issues of prevention through stronger, natural movement, lifestyle nutrition and targeted treatment vs. a shotgun heat and icepack approach.

28

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As a former collegiate athlete, coach and someone who

continues to pursue an active lifestyle, Dr. Blackwelder understands firsthand the physical demands and challenges confronting today’s athletes, sports enthusiasts, and active individuals. His personal experience coupled with his extensive background in orthopedic and spinal rehabilitation provided him the ideal foundation to start Physio One. Plus, he’s passionate about sports and life. He even describes himself as “stoked” to go to work and watch the progress of athletes, see their hope come back and watch them thrive as all the movement returns. When, as patients, we often wonder if our doctor “gets it” when we hurt or can’t describe a symptom, Tyler gets it. “I’m also living out what my patients are doing” says Tyler. A triathlete, ultramarathoner and mt biker, Dr. Blackwelder has to practice what he preaches. So when an athlete says, “when I’m running or swimming or swinging a club I sometimes get this pain when I do this….” Dr. Blackwelder can not only relate physically, but can take their words to heart, find the solution and get them mentally through the recovery process as well. Try having your brain surgeon say they “relate.“ But by far the most unique aspect of Physio One is the amount of attention you get from - the doctor! *gasp*. In a world gone mad it’s standard practice for Dr Blackwelder to spend up to 45 minutes, one-on-one with Physio One patients, unheard of in most medical practices but routine here. It’s what Tyler enjoys most and he has a great staff to help make it possible.

They also have this thing (that costs as much as your house) called the AlterG Anti-Gravity Treadmill that is used by many, many pro sports teams to help in training and recovery. It’s pretty slick but to get the full effect you should try it out - or go to their website home page and view the testimonial from Gunhild Swanson. Hers is wonderful story and the video gives a good rundown of the AlterG’s role in her recovery and subsequent success as a runner.

------Physio One is the newest, state-of-the-art, multisport performance and rehabilitation center in the Inland Northwest. Their unique multidisciplinary approach to performance, rehabilitation, and recovery allows us to provide the highest level of professional services. Reach them at 8382 North Wayne Dr., Ste. 101 | Hayden, Idaho 83835 (208) 758-0484 | www.Physio-One.com

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MEET THE BROTHERS Written by Miles Torres

Walking into Evans Brothers for the first time I

stood and watched them work on “pour-overs.” Daniel the barista was hunched over the counter slowly pouring water over a small dome of coffee sitting in a filter contraption, the black, steamy coffee dripping out below into a waiting carafe. It’s kind of a hand-made, “elegant” drip coffee and the longer wait is worth it.

Rick Evans was out on the patio drinking a black Americano. Late September this year and the north Idaho Indian summer wears on - well into the 70s this morning as we meet to talk about coffee, organics and the success of this small, Sandpoint, Idaho company.

Evans Brothers Coffee Roasters with curators Rick and Randy Evans is becoming near celebrity-like with their well made espresso blends and carefully conceived brand - but that’s really not what Rick wanted to talk about. They’ve also won a fistfull of awards and have had national recognition for their growing appeal in the Pacific Northwest - but whatever.

Today, Rick wanted to talk about the fight he and his brother got into while on their high school’s tennis team.

Yep. 30

nov | dec 2014

Evans Brothers Coffee Roasters actually is experiencing a lot of success. Damn near “booming” success - scooping up accounts all over the pacific northwest, hiring brand spanking new employees, buying the best roasting equipment and maybe more important, maintaining their identity as people and having lives. Impossible, right? They build it into their business - from the people they hire (Samantha their production manager has been key in keeping the company efficient and thus, giving people that “life” outside of work, and Daniel, expert barista and roaster who builds a latte so perfect you’ll want to drop to your knees), to the personal way they deal with people - business gets better as they build a better coffee community. Plus they are competitive…. ...Sibling rivalry ran rampant in the Evans home so, when one day a friendly tennis disagreement turned to fisticuffs and suspension from the high school team - well it was just another day of competition for Rick and Randy. Rick was tossed from the team and Randy took over the #1 ranking, which was the basis for the initial slapping around and suspension.

Rick describes their relationship more as close friends, the closest, unflinching and always looking for something else to do together. The “Air Force brats” moved around a lot as kids

Evans Brothers Coffee in Sandpoint Written by Miles Torres

(4 states in high school alone) and later in life moved in different directions - Rick to Santa Barbara and Randy to Hawaii which eventually got him involved in the coffee business.

Randy’s coffee ambitions began at the Honolulu Coffee Company roasting Kona coffee and learning the business inside and out, meeting coffee growers and getting buzzed on caffeine while in paradise. He became, you might say, “obsessed” with coffee, the business and the coffee community he had since made many friends in. Surfing the days away and always wondering what his brother was up to - they both longed to work together and raise their families in the same town.

In 2008 Rick moved his family to Sandpoint in search of Idaho’s famous outdoor lifestyle. Randy joined him soon after and, after weeks of skiing, drinking coffee and wondering how they could work together, Rick and Randy wrote the Evans Brothers Coffee Roasters business plan, got a loan and leased a warehouse.

Rick - “All of our eggs were in one basket, there was no “plan B” and we had drank a lot of coffee, so what could go wrong?”

Seemingly nothing. Their expansion continues in the Sandpoint warehouse which is now a work of north idaho industrial art. A warm and masculine space where gathering and drinking terrifically made coffee go hand in hand.

While Rick admits that working together causes “all the issues of brothers to come out,” it’s still the exact life they’ve both wanted for them and their families. It’s that feeling of family and community that is echoed in their quality espresso and brand which makes it well worth the trip to Sandpoint.

The brothers have lofty goals - competing with the established, boutique roasters of the Pacific Northwest and continuing to build a world-class cafe in Sandpoint Idaho. Right now they have everything in place to see it come to fruition and we happen to think they’re going to make it.

You can find Evans Brothers Coffee at The Wellness Bar in Coeur d’Alene, Idaho. For more information, see their website at www.EvansBrothersCoffee.com.

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The first time that I saw kinesiotape was on the shoulder of Keri Walsh of the women’s US Olympic volleyball team and she claimed it was an important part of their winning performance. Since then, I have furthered my training and research to include this manual medicine technique in my Chiropractic Clinic. This type of rehabilitative treatment consists of applying elastic tape in a specific manner to accelerate healing and recovery in every sport and daily activities.

It was first used by acupuncturists and chiropractors in Japan, but now it is well known, especially after the press and attention from the Olympic games in Bejing. The reason that the Olympians use it, is because it works, almost miraculously. The tape itself is specifically designed to stretch in wave-like patterns, it’s hypoallergenic, latexfree, waterproof, 97% cotton, 3% nylon and does not contain any medications. It is not like a pain patch, but instead the elastic properties, based on how it is applied,

Rock Tape will create a physical lifting mechanism. This action lifts the skin from the underlying structures and creates more space. As the space between the skin, muscles, fascia and ligaments increase, so does the body’s ability to remove metabolic waste, increase blood flow, and bring in more nutrition.

Not all kinesiotape is the same. I have found that the brand Rocktape is the stretchiest and stickiest and therefore the one we use exclusively in our clinic. Rocktape, when applied in the clinical setting to treat a specific injury, can prolong the benefits of manual therapy treatment. I can extend the amount of soft tissue therapy by taping a patient and having them wear it for the next 4-5 days, which gives them constant healing and support. Rocktape will support the body’s natural range of motion without restriction, by reducing fatigue and normalizing muscle tone. It also adds stability by improving proper biomechanics and form.

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Rocktape can ease the pain and stress of the pregnant body. what’s really going on unless you get to see the before after pictures of the lymphatic drainage. The space that is made by the tape allows the swelling and bruising from injury to flow out of the area, which again accelerates healing and recovery. Therefore the tape reduces inflammation and pain, which is a major therapeutic goal in my practice. I have used rocktape to successfully treat and support the healing of: achilles tendonitis, plantar fasciitis, knee pain and knee tracking problems, rotator cuff injuries, low back pain, whiplash, carpal tunnel, shin splints, tennis and golfer’s elbow, pain associated with pregnancy and postural corrections.

Everyone can reap the benefits from Rocktape. If you have any questions or you want to try the tape for an injury that you might still be dealing with or enhance your performance please contact Chiropractic Therapeutics at (208) 292-4873 or email Dr. Martin at lmartinchiro@gmail.com.

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The Lies Your Mind Tells You to Prevent Life Changes Written by Leo Babauta

The mind is a wonderful thing. It’s also a complete

liar that constantly tries to convince us not to take actions we know are good for us, and stops many great changes in our lives.

Scumbag mind.

I’ve had to learn to watch these rationalizations and excuses very carefully, in order to make the changes I’ve made in my life: a healthier diet, regular exercise, meditation, minimalism, writing daily, getting out of debt, quitting smoking, and so on.

If I hadn’t learned these excuses, and how to counter them, I would never have stuck to these changes. In fact, I failed many times before 2005 (when I started changing my life), because these excuses had complete power over me.

Let’s expose the cowardly mind’s excuses and rationalizations once and for all.

First, the main principle: the mind wants comfort, and is afraid of discomfort and change. The mind is used to its comfort cocoon, and anytime we try to push beyond that comfort zone very far or for very long, the mind tries desperately to get back into the cocoon. At any cost, including our long-term health and happiness.

OK, with that in mind, let’s go into the excuses: I can’t do it. It seems too hard, so we think we can’t stick to the change. We don’t believe in ourselves. This can be countered from the fact that many other people no more capable than us have done it. For example, Oprah ran a marathon a little before I started training for my first marathon, and so I told myself, “If Oprah can do it, so can I!” I was right.

He/she can do it, but that doesn’t apply to me. Just because someone else can do it, doesn’t mean we can, right? We look for reasons they can do it but we can’t — maybe he can be a minimalist because he has no kids, or is a freelancer rather than someone with a real job. Maybe she’s way, way fitter than I am, so she can run a marathon. Maybe she doesn’t have all the obligations I have, or has a supportive spouse, or doesn’t have a crippling health condition. OK, fine, it’s

easy to find excuses: but look at all the other people who have worse obstacles than you who’ve done it. I have 6 kids and still managed to change a lot of things in my life. Stories abound of people with disabilities or illnesses who overcame their obstacles to achieve amazing things. Your obstacles can be overcome.

I need my ___. Fill in the blank: I need my coffee, my cheese, my soda, my TV shows, my car, my shoe collection … these are things we convince ourselves we can’t live without, so we can’t make a change like becoming vegan or eating healthier or unschooling our kids or simplifying our lives or going car-free. And I’ve made these excuses myself, but they all turned out to be lies. I didn’t need any of that. The only things you really need are basic food, water, clothing, shelter, and other people for social needs. Everything else is not a real need.

Life is meant to be enjoyed. Sure, I agree with this statement (as many of us would) but the problem is this is used to justify all kinds of crappy behavior.

Might as well scarf down those Doritos and Twinkies, because hey, life is meant to be enjoyed, right? No. You can do without junk food and still enjoy life. You can exercise and enjoy it. You can give up pretty much anything and still enjoy life, if you learn to see almost any activity as enjoyable.

I need comfort. This might also be true, but we can push ourselves into more discomfort than we let ourselves believe. We can be a bit cold, instead of needing to be at the perfect comfortable temperature.

We can do hard exercise, instead of needing to lay around on the couch. We can write that thing we’ve been procrastinating on — it might be hard, but we can push through that. When our minds seek comfort, don’t let them run — push a little bit outside the comfort zone, and begin to be OK with a bit of discomfort.

I don’t know how. This is also true, but you can learn.

Start with a little at a time, and learn how to deal with this new change. Do some research online. Watch some videos. Ask people online how they dealt with

it. This is easily overcome with a little effort and practice.

In fact, if you do it now, and learn a little at a time, then you’ll be able to do away with this pesky excuse.

I can do it later. Sure, you can always do it later … but your later self will also feel the same way. Why should the later self be more disciplined than your current self?

In fact, because you’re allowing yourself to slide now, you’re building a habit of procrastination and actually making is less likely that your future self will be more disciplined. Instead, do it now, unless there’s something more important that you need to do … don’t let yourself slide just because you don’t feel like it.

One time won’t hurt. This is so tempting, because it’s kind of true — one time won’t hurt. Assuming, that is, that it’s only one time. One bite of chocolate cake, one missed workout, one time procrastinating instead of writing. Unfortunately, it’s never actually just one time.

One time means your brain now knows it can get away with this excuse, and the next “one time” leads to another, until you’re not actually sticking to something. Make a rule: never ever believe the “one time” excuse. I did this with smoking (“Not One Puff Ever”) and it worked. If you’re going to allow yourself a bite or two of chocolate cake, decide beforehand and build it into your plan (“I will allow myself a fist-sized serving of sweets once every weekend”) and stick to that plan, rather than deciding on the fly, when your resistance is weak.

I don’t feel like it. Well, true. You don’t feel like working hard. Who does? Letting the rule of “I’ll do it when feel like it” dictate your life means you’ll never write that book, never build that business, never create anything great, never have healthy habits. Create a plan that’s doable, and execute it. When the rationalizations like this come up, don’t believe them. Everyone is capable of doing a hard workout even when they’re not in the mood. Everyone can overcome their internal resistance.

I’m tired. Yep, me too. I still did my heavy squat workout today. There is truth to needing rest, and resting when you need it (listen to your body) but this is usually the mind trying to weasel out of something uncomfortable. There’s a difference between being exhausted and needing some rest, and being the little tired we all feel every afternoon.

Push through the latter.

I deserve a reward/break. We all deserve that tasty treat, or a day off. I’m not saying you shouldn’t give yourself a reward or break. But if you make this rationalization your rule, you’ll always be on a break. You’ll always be giving yourself rewards, and never sticking to the original plan.

Here’s what I do instead: I see sticking to my plan as the reward itself. Going on a run isn’t the thing I have to get through to get a reward — the run is the reward.

Wouldn’t it be nice to stop? This again is our mind wanting to run from discomfort, and of course it’s true — 36

nov | dec 2014

it would be nice to stop if you’re pushing into a discomfort zone for too long. The thing is, the implication is that it would be better to stop, because it would be nice … but that’s a lie. It would be easier to stop, but often it’s better to continue pushing. This excuse almost beat me when I tried to run my 50-mile ultramarathon last December, because honestly it would have been much nicer to stop and not finish the race, especially in the last 10 miles or so. I pushed through, and found out I was tougher than I thought.

The result you’re going for isn’t important. If you’re trying to run a marathon, this is phrased like, “It’s not that important that I finish this”. I’ve used this excuse for learning languages (it doesn’t matter if I learn this) or programming or any number of things I wanted to learn.

I’ve used it for writing and exercise and eating healthy food. And while the result might not be that important, the truth is that the process is very important. If you stick with a process that will be better for you in the long run, then you will be better off. But if you let yourself go just because you are uncomfortable and at this moment care more for your comfort than the goal you set out for, you’ll have lots of problems. The goal isn’t important, but learning to stick to things when you’re uncomfortable is extremely important.

I’m afraid. Now, this is the most honest excuse there is — most of us don’t want to admit we’re afraid to pursue something difficult. But it’s also a weaselly way out of discomfort — just because you’re afraid doesn’t mean you can’t do something. You can. I’ve done tons of things I’m afraid of — mostly creating things that I was worried I’d fail at. And while the fear sometimes came true — I didn’t do too well sometimes — the act of pushing through the fear was incredibly important and I learned a lot each time.

I’ve used all of these excuses hundreds of times each, so don’t think I’ve overcome them all. And you can use them in the future too. There’s nothing wrong with giving in sometimes.

The key is to learn whether they’re true, and see your pattern. Here’s what I’ve done: Notice the excuse. It has way more power if it works on you in the background.

Try to have an answer for the excuse beforehand — anticipate it.

If you give in, that’s OK, but recognize that you’re giving in to a lame excuse. Be aware of what you’re doing.

After giving in, see what the results are. Are you happier?

Is your life better? Was it worth it giving in to discomfort?

Learn from those results. If you pushed through and are happy about it, remember that. If you gave in to excuses, and didn’t like the result, remember that.

If you consciously practice this process, you’ll get better at recognizing and not believing these lies.

And then, bam, you’ve got your mind working for you instead of against you.

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TRAINER BIO

chatting with the

local trainers making a difference.

THE BODY SHOP What is the Body Shop?

The Body Shop is a group fitness shop that offers over 25 variety of classes every day of the week.

Explain the vibe at the Body Shop.

Very family oriented. We know all of our clients- we are like one big family! We motivate each other we celebrate together and are always there for one another.

Are the fitness classes women only?

No! We cater to everyone! Even kiddos!

We believe in making fitness fun for everyone!

Jamie and Megan.

What makes the Body Shop different from another fitness center?

We are a small, personable group fitness shop. The only thing we require is YOU. Our main goal is to make you WANT to work out. We do that by having classes so that you are not alone-people feel more comfortable in group. We are NOT a GYM you won’t find weight benches or treadmills.

What are the classes offered?

We offer a variety of classes some that we create based on our clients requests/needs to the very basic. We currently offer Yoga, Zumba, Body Shop Strength,Power 20/10, Express Tune Up, Fierce Funk, Body shop Barre, insanity, Power Yoga and many more!

Do you have child care?

No but we welcome kids to hang out on our comfy cozy sacks to color, play games etc., while parents work out.

------Home of the Full Body Tune Up‌..

Get Social, Get Fit!

What would be your advice to someone looking to start a work out regimen?

Start in a group setting! That way you have all the support you need as well as accountability!

Would the Body Shop be a good place to start?

Yes!!! We offer incredible pricing & there is a class for everyone!

We welcome ALL fitness levels!

Do you offer personal training?

Yes, we have a Certified Personal Trainer (AFFA) and we offer private group fitness parties or training sessions!!

Is there nutritional guidance at the Body Shop?

Yes! We have a staffed Nutrionist (IIN) and offer personal sessions as well as meal plans.

ABOUT THE TEAM

Jamie & Megan opened up The Body Shop CDA in May of 2012. Jamie had moved from Las Vegas (where Megan Gasper was her Zumba Instructor) to Coeur d’Alene in 2009. Megan was the reason for Jamie falling in love with group fitness. When Jamie moved to Coeur d’Alene she decided, from the encouragement of Megan, to become a licensed Instructor to teach group fitness classes (Zumba).

In 2010 Jamie opened up Shake It Off Fitness and started teaching just group fitness classes to those who enjoyed a group fitness setting >> Fast Forward to November of 2011, Jamie & Megan hosted Zumba in the Club Vegas Style at the Icon - which lead to the business marriage of Jamie Lee & Megan Gasper opening up The Body Shop CDA in May 2012; shortly after Megan Gasper moved from Vegas to Coeur d’Alene. Both are certified & licensed to teach a variety of classes, as well as have many years experience of fitness.

Join them as they continue to share the happiness, benefits & results of fitness!

-------

www.thebodyshopcda.com

Everything a New Parent Needs Products | Support | Classes

2112 N. Government Way | Coeur d’Alene, Idaho 83814 | 208.676.1300 | mothershaven.com northidahowellness.com

39

simply natural solutions in the Kitchen by Sierra

Lemon is Naturally suited to cleaning and detoxifying, both inside and out!

First thing in the morning, heat some water and squeeze the juice of half a lemon (or two TBS) into it.

Sip it as you get ready for your day to cleanse your liver, alkalize your body, and improve digestion.

-------Save Your Lemon Peel Make sure there are no seeds hiding out in it.

Slice the peel into small, irregular chunks and run it through the garbage disposal of your sink to freshen and clean it.

Tile Floor Cleaner • 1 gallon hot water • 2 tbs liquid castile soap • 15 drops wild orange essential oil • 8 drops lemon essential oil ------Combine in a bucket and use for moping. Wild orange is anti-fungal, anti-bacterial, and has anti-depressant properties to help beat the winter blues. Lemon essential oil is antiseptic and calming.

Stainless Steel Pan Scrub

1-3 tbs baking soda 1-3 tbs vinegar 1-3 drops castile soap Make a paste with all three ingredients and use a stiff bristle brush or an SOS pad to scrub baked on stains.

Food Cleansing Bath - - - - - - - - - - - - Fruits and vegetables can be subjected to a lot of contaminants on their journey between harvest and your kitchen. To help decontaminate and preserve their freshness, make a soaking solution of 1 part vinegar and 2 parts water in your clean sink. If you have it, add 1-2 TBS of lemon juice to the mixture. Let fruits and veggies soak in the vinegar water for 20 minutes, then use your hands to gently cleanse their surfaces and rinse with clear water. Dry all produce completely and store it properly for extended freshness and enjoyment.

Countertop Cleaner

1 organic orange peel 1-2 cups raw apple cider vinegar 1 canning jar Place orange peel inside the canning jar and completely cover with apple cider vinegar. Seal tightly and leave in the window sill for two days, then move the jar to a dark cabinet for 1-2 weeks. Use an ample amount on a soft cloth as a cleaning solution for all the surfaces in your kitchen. After opening for the first time, store the solution in the refrigerator. This mixture is antibacterial, inexpensive, and it cuts through grime.

40

nov | dec 2014

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Chiropractic • High Dose Vitamin C Joint Regeneration • Oxygen Healing Therapies Reversing Arthritis • Essential Oils Now offering the AromaTouch Medicinal Essential Oil Application Free Classes • Zyto Scan Bio Feedback Wellness Consultations • Holiday Gifts

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Intro to Prime Time Health and Essential Oils (55 and older class) Wednesday, November 19th 11:00am - NOON Four part class series begins in January!

Winter Activities are Good for Mind and Body Written by Jennifer Fletcher, FNP-C, MN

Winter can be a tough in the Northwest. The weather is icy, cold,

snowy, and sometimes windy. With our winter weather and lack of sun-light an increased number of us may suffer from seasonal affective disorder (SAD). One of the best ways to combat the effects of SAD is through exercise. Exercise increases the levels of Serotonin in our bodies, which is one the happy calming neurotransmitters produced in your brain.

Along with our not-so-friendly winter weather come ample opportunities to supplement our activities with weight gaining replacements such as holiday parties.

The best strategy for dealing these issues is through exercise. There are plenty of indoor and outdoor options to maintaining your fitness that can be very rewarding.

The indoor options in the Inland Northwest are limitless. There are dozens of general and specialty fitness centers that program for every interest, fitness level and budget. Take the time to check out several facilities before choosing the right option for you.

There are lots of positives aspects in embracing the winter outdoors. By exercising outdoors when the sun is shining, your retina is stimulated to produce that essential neurotransmitter serotonin mentioned above. There are plenty of exercise options that can be fun for the whole family. For many, tops on the list is snow skiing/ snowboarding, which is an activity the whole family can enjoy together. There aren’t many outdoor healthy exercises that create such a family bond and are fun for everyone. If skiing/snowboarding sounds too difficult of expensive, another outdoor favorite is snow shoeing. Snow shoes are fairly reasonable to purchase, and if you don’t wish to own your own shoes, there are lots of places you can rent them. Some favorite snow shoe trails you can check out include Canfield Mountain and Fernan Saddle in CDA, 4th of July pass and the local ski resorts. With the addition of ‘fat tire’ bikes you can mountain bike in the snow as well. Schweitzer Resort has rentals, which are a great way to exercise and see the beautiful winter terrain. Winter is also a great time for hockey and ice skating at Frontier Arena in Post Falls. There are lots of sledding options including Cherry Hill in CDA. Last but not least, hiking or running is a terrific way to burn calories and get your heart pumping. If you plan on going when it is slippery with ice or snow I strongly recommend wearing ‘Yaktrax’ or some other sort of spike/chain gripper for your shoes. From experience I recommend that you make sure the traction devise has a velcro enclosure across the top of your foot, otherwise they tend to fall off.

As you head into winter make sure you have an exercise schedule that includes a combination of indoor and outdoor exercise options. So often we head into winter with no plan and then spend 6 months (or more) of being inactive. Along with exercise, I recommend taking Vitamin D 3 2000 IU daily during the winter months. Enjoy your winter activities and exercise.

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nov | dec 2014

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essentials for Winter

There are proactive steps

we can take during the fall and winter months to enhance our body’s ability to protect itself. One of these steps is the addition of therapeutic essential oils to our regime.

Essential oils are the powerful, viable lifeblood of the plant. In addition to good nutrition, physical activity and stress reduction, consider the support certified pure therapeutic essential oils can offer for many physical and emotional concerns during cold and flu season.

Using them daily can significantly improve or speed up recovery time in your home. The key to success is to start using essential oils as soon as you feel the first sign of a cold or flu coming on, and to remain consistent in your use of them throughout the duration.

Written by Heidi Higgins

Tips for using essential oils this winter: 1. Run a diffuser in your home or workplace! A diffuser is a like a humidifier, but made for essential oils. A diffuser will fill your home with a wonderful aroma of your choice while killing airborne pathogens.

Your candle can’t do that! Our children’s schools use them in the classroom with a preventative blend to help with germ prevention and to boost immunity. Great for stress reduction too.

2. Keep oils nearby! Essential oils are so compact that you can have them with you at all times. We take our oils with us wherever we go.

They have been shared countless times around town, camping, or on the ski hill to help with someone’s discomfort. They can be a wonderful support for headaches and muscle aches, seasonal allergies, common colds, earaches, digestive discomfort, and basic first aid.

3. Plan ahead! Putting oils in rollerballs or spray bottles makes them easier to use- especially if you’re not at your best. I can quickly roll oils on my children’s feet before school or at bedtime. Kids love them too! My daughter attaches a mini essential oil first aid kit to her school backpack with germ spray, bandages and several oils. At 6, she is proficient in knowing which oils she can use and how to safely use them. They’ve already proved helpful for playground mishaps.

4. Prevent Germs from spreading! Use essential oils to make surface cleaners and germ prevention sprays too. I keep mine handy and use it almost daily when shopping, fueling up, or on my kids.

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5. Add a few drops to your water! Lemon essential oil in your water can provide gentle cleansing and lift your spirits at the same time.

Although essential oils offer more benefits than side effects, there is a level of skill and wisdom to be practiced when using essential oils safely and effectively. You can’t always tell truly therapeutic oil by looking at the label. Take time to inform and educate yourself. Choose oils for therapeutic use that are sourced, grown, distilled and tested for purity and potency. www.aromaticscience.com and www.pubmed.gov are good resources - or come learn with us! Free classes are held monthly.

Upcoming Classes: Essential Oils for Prime Time Oils for 60 and older class ~ all ages welcome!

October 29th at 6:30 PM Coeur d’Alene Resort, Boardroom 6/7 -------Essential Oil Winter Wellness Germ Prevention/Immune Boosting Class Tuesday, November 11th at 6:30 PM CDA Resort, Boardroom 6/7 -------Intro to Essential Oils/Winter Wellness Learn how to use oils safely and effectively November 3rd at 6:00 PM Higgins Chiropractic Clinic 1250 Northwood Center Ct. CDA -------Essential Oils for Pregnancy, Birthing and Baby Wednesday, October 29th at 11:30 AM Wednesday, November 19th at 5-6 PM Mothers Haven 2112 N. Gov’t Way, CDA -------Holiday Make It and Take It - Stocking Stuffer Class Learn how fun and useful essential oils are too!

Tuesday, December at 6:30 PM Coeur d’Alene Resort MUST RSVP 208.305.7583 (Charge for supplies) -------Heidi Higgins is a Certified Wellness Educator, Dr. Sears L.E.A.N. Coach and Wellness Advocate with dōTERRA International at Higgins Chiropractic and Functional Medicine Clinic in CDA. She teaches informed self-care and encourages others to make healthy lifestyle choices and to take a proactive role in their health care.

Well-Child Visits Adult Wellness Visits Sports Physicals Flu Shots | Labs

Active Family Healthcare is an exciting medical alternative for families & individuals who desire to be active in their overall health regiment of diet, exercise, the use of modern medicine and natural healthcare remedies.

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northidahowellness.com

45

SENIOR SECTIONAL

wellness and lifestyle for our seniors.

Written by Darci Barman, MSN, RDN, LD

ANTI-AGING Aging. Just the word makes some of us cringe.

But, aging can be a beautiful thing really; maybe you finally have time to pursue the hobbies you didn’t have time for before or are able to spend more time with your family or friends. Whatever your goals may be, in order to ‘age gracefully’ older adults need a strong body and a strong mind.

46

nov | dec 2014

Many don’t realize that every decade, we naturally lose lean body mass and our metabolisms decrease by about 3%. That means from age 40 to 70, our energy requirements decrease about 10 percent. Despite requiring fewer calories, an aging body still needs all essential vitamins and minerals and in a lot of cases, in larger quantities as the ability to absorb and utilize nutrients may decrease.

The best way to maintain functionality in aging?

Eat a nutrient-dense diet, resistance train 2-3 times per week and get 7-8 hours of sleep per night. Sound like a broken record? It really is the secret to health and vitality at any age so here are a few tips to get you started.

Maintain Muscle: Eating lean proteins helps build muscle, but before you go reaching for the nearest protein shake, aim for 75-100 grams (g) of protein from the foods you already eat. That’s approximately 20-30g of protein per meal and 5-10g per snack. Focusing on a good source of protein at each meal will also maintain stable blood sugars. What do ‘grams of protein’ look like? Eggs or 1 oz of cooked meat contain 7g; 1 cup yogurt or milk, 9-11g; ½ cup cottage cheese, 14g; and Greek yogurt can pack 20g per 6 ounces. Nut butters provide 8g per 2 tablespoons and beans/legumes have 7g per half-cup. Paired with light resistance training (free weights, swimming, resistance machines), muscle mass can be maintained and fat-conversion averted.

Vitamin Variety: To ensure adequate intake, eat a wide variety of foods. Whole-grains provide B-vitamins, iron & folate. Leafy greens provide potassium, magnesium, calcium & folate. Nuts & seeds are also important, providing healthy fats and trace elements like zinc and selenium to help support a healthy nervous system and control blood sugars. Zinc and vitamin C are key nutrients in maintaining a healthy immune system which naturally weakens as we age.

Using an online diet tracker or visiting a Registered Dietitian can help you identify areas where you need improvement – for most, it’s more water, vitamin D, K, B12, probiotics, fiber and omega-3 fatty acids.

-------Darci Barman, MSN, RDN, LD – A Registered Dietitian Nutritionist with a Master’s in Nutrition & Dietetics from Bastyr University, Darci practices “foods-first”, integrative & functional nutrition at Pilgrim’s Wellness Clinic inside of Pilgrim’s Market in CDA. To schedule an appointment, call 208-676-0400.

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final thoughts.

“We are at our very best, and we are happiest, when we are fully engaged in work we enjoy on the journey toward the goal we’ve established for ourselves. It gives meaning to our time off and comfort to our sleep.

It makes everything else in life so wonderful, so worthwhile.” ~ Earl Nightingale

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