North Idaho Wellness Magazine May/Jun

wellnessnorth idaho

f i t n e s s • h e a l t h • b e a u t y • n u t r i t i o n • b a l a n c e

may.jun2013

husband,triathlete,father of three,cancer survivor.

DEREK GARCIA LOCAL FOOD

Movement what is a CSA?

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contents.may | 2013 | june

Deconstructing the Local Food Movement

The Five Essentials of Health

The Road to the Finish Line

Passion to Succeedwith Derek Garcia

A Heart for Endurance

What’s in Season RecipeSpring Pea and NewPotato Salad

in every issue.Balance ............................................................28

Ask the Expert ..................................................30

Nutrition .........................................................32

Health ..............................................................34

Beauty ..............................................................36

Our Healthy Kids ..............................................40

Natural Remedies ..........................................42

8.

16.

20.

38.

14.organic chicken

8.24.

38.

24.

26.

2 may | jun 2013

wellnessnorth idaho

fitness • health • beauty • nutrition • balance

magazine

PublisherMonica Lang

Magazine DirectorKaryna Hamilton

Marketing ManagerBrandon Loken

Marketing Executive & WriterHolly Childers, M.S.

Calendar & Directories Tammy Marshall

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Art DirectorMonica Lang

Graphic DesignBrandon Loken

PhotographersMatt Leitholt Photography

Benjamin Powell Photography

IllustratorDavid Van Etten

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ContributorsDr. Toby K. Hallowitz, N.D., MSOM, LAc

S. Michal Bennett, Kriss Mitchell M.Ed Dr. Todd Schlapfer, N.D., Jen & Toby Reynolds,

Keane Sweet, Holly Childers, M.S.Sarah Patterson, Erika Peterson

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www.northidahowellness.com

The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of your practitioner or health care provider. The opinions expressed here are not necessarily those of Lang Design LLC., or its affiliates. Information in North Idaho Wellness Magazine is copyrighted and must not be reprinted, duplicated, or transmitted without permission. Copyright © 2013.

may | 2013 | june

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on the cover.Derek Garcia of Post Falls at Higgins Point on Lake Coeur d’Alene. Photo by Matt Leitholt Photography.

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I have always been impressed with runners. They look so at peace while tromping the pavement, I figure that is what stemed the term “runner’s high”. I will be honest, I have never gotten runner’s high. I have ran from a lot of in my life, but never was an official runner.

We live off the centennial trail, and once the spring hits, the trail is full of these graceful, fluid runners. Every single one of them on a different mission. Some out to burn off the weekend’s bad choices, others looking to escape from their reality and the others who are training for Ironman!

We are so proud to have Derek Garcia of Post Falls on the cover of this month’s issue. He will be participating in his first ever Ironman Coeur d’Alene. He is not only a professional triathlete... he is a husband, a father to three and a cancer survivor. We are excited to be in the crowd on June 23rd cheering Derek on as he completes this very special Ironman.

The team here at North Idaho Wellness had a blast puttting this issue together. It is jam packed with amazing informative articles. I learned so much from Michal Bennett’s outstanding article on the local food movement... dive in and see what you can learn!

In health and happiness,

[email protected]

northidahowellness.com 7

Weigh In On your Health!at the City of Coeur d’Alene’s 5th Annual

Wellness FairWednesday, June 12th | 10:00 am to 3:00 pmLocated at the Coeur d’Alene Library Community Room

(enter on lower level by McEuen Field)

FREE Health Screenings & Education | FREE Massages FREE Food Samples | ENTER TO WIN great prizes!

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8 may | jun 2013

Deconstructing The Local Food Movement

By S. Michal Bennett

Andrew Winniford of Urban Fresh

with young helpers McKayla and Seamus.

he term “local” seems to be on everyone’s lips and in all the marketing campaigns these days. With people seeking out more artisan producers close to home, smaller is definitely becoming bigger.

So what is local? Definitions vary according to each unique person’s perception and experience. But everyone agrees that food is at the center of the shift to return to our local roots.

The Movement: Defining CommunityThe Local Food Movement has been defined as a “collaborative effort to build more locally-based, self-reliant food economies…which sustainable food production, processing, distribution, and consumption is integrated to enhance the economic, environmental and social health of” a community. But, in the end, we must each define the Local Food Movement and its value for ourselves.

The US economy has struggled in the last few years with high unemployment rates, financial upheaval and housing slumps. Many families and businesses are looking for sustainable ways to source closer to home, and they have realized that the fastest way to boost the economy is by starting in your own backyard.

The Practicality: Local Economics“Supporting small, independent, local farmers is an important part of the fabric of our community,” states Joe Hamilton, owner of Pilgrim’s Market, the only natural foods store in Coeur d’Alene. “When you keep your money local, it multiplies tremendously in the local economy.” Pilgrim’s Market, locally-owned and founded by Joe and his wife, Sarah, in 1999, is setting the standard in North Idaho for supporting local foods, not only by carrying a wealth of local produce, meat and grocery products, but also through establishing growers and buyers agreements with quality local producers.

As Joe explains, “When retailers like us put value on local farmers through contracts, we create a larger local farming network and give the farmer more assurance at the bank. It takes retailers who are willing to commit.”

While Pilgrim’s primary focus is naturally on the retail aspect, their investment in the community is invaluable. Edward Brown, Pilgrim’s General Store Manager, says that although certified organic is important, “we are looking for

Deconstructing the

Local Food Movementreputable, honest growers who can grow to a certain standard. A retail partnership means that we want that grower to succeed, and we will do whatever we can to help.”

As a step in this direction, Pilgrim’s is currently finalizing a contract with Simon Ronniger or Ronniger’s Certified Organic Farm in Moyie Springs, Idaho. “This will be our first buyers agreement in an effort to create a regional food hub,” affirms Edward. “Simon’s produce has just been really phenomenal. It’s absolutely some of the tastiest stuff I’ve had in a long time.”

Pilgrim’s Produce Department works with a comprehensive range of local, quality, small production growers, such as; Killarney Farms (Certified Organic, Rose Lake, ID), Pokey Creek (Certified Naturally Grown, Santa, ID), Middleton Farms (Pasco, WA) and Deerfield Farms (Sandpoint, ID). They also carry raw milk, cream and yogurt from Springs of Hope Ranch (Moyie Springs, ID) and strive to provide as many local and Northwest regional meats and poultry available.

The Retailer: Small Is BigOutside Pilgrim’s Market, choosing local produce at a grocery store can be difficult. Although small natural food stores like Mother’s Cupboard (Hayden) and The Flour Mill (Hayden) also source locally, chain grocers receive most of their produce through national corporate buyers. Orders are shipped from warehouses all over the country, regardless of where they are grown. While the shelves may be offering

photo courtesy ofPilgrim’s Market

Written by S. Michal Bennett | Photography by Benjamin Powell

T


10 may | jun 2013

Washington apples, typically those apples took the long route to get to your basket.

Super 1 is the only conventional grocery store in Coeur d’Alene that works closely with a local grower. They obtain seasonal produce from Doug Tierney, a third-generation farmer on 15th Street in Dalton Gardens who also sells through his own produce stand. “I’ve been doing this for 30 years, and we grow pretty much any vegetable you can find in the store,” says Doug. “We like doing business with Super 1, because they’re a locally owned store.”

In addition, Spokane Produce, a local food distributor based in Spokane, provides local, regional and national produce to a variety of area stores. They have built their business on quality and service, and their buyers go out into the fields to meet their producers. “We are very hands-on with selection,” says Craig Higashi, Owner of Spokane Produce. “We support the local growers and whatever is being grown in the area during the growing season.” They are a year round operation that covers five northwest states. However, they like to focus on locally owned mom and pop stores as much as possible.

The Cause: Environmental ResiliencyDespite the investment that companies like Spokane Produce are making in our community, the distribution side of grocery retail remains a concern for the economy and the environment. Adrienne Cronebaugh, from Kootenai

Environmental Alliance (KEA), comments, “This is what environmentalists and conservationists are really concerned about now – improving the local food movement.” Established as a non-profit in 1972 to bring attention to forest degradation and water quality across Idaho, KEA’s image has softened in the last 10 years with its focus shifting more towards local food.

“If we aren’t attacking the food miles issue,” Adrienne admits, “we aren’t a true environmental organization. We are pretty far from the main growing areas, we have a short growing season, and we need to be educating people on what grows best locally and encouraging them to have those items on their menus.”

About five years ago, with the support of the City of Coeur d’Alene, they started the Shared Harvest Community Garden, a place where, for just $25, people can invest in a plot, grow their own food and learn how to give back to the environment and community. The Garden also supports Community Roots, a produce gathering and distribution program that delivers locally-grown produce solely by bicycle to over 16 local food assistant facilities. In 2012, they were able to donate 7000 pounds of food to those in need in the area.

This year, KEA has taken over a two-acre piece of land at North Idaho College (NIC) and has begun constructing a teaching garden. The former logging site will feature a hoop house with raised beds, a wetland to demonstrate water quality, screen mulching, vegetable planting, composting and an outdoor classroom. Their vision is to connect and

Andrew and Kristine Winniford of Urban Fresh in Post Falls,along with their three young helpers, Andrew, Seamus and McKayla.

build community through offering hands-on education, providing a sharing place for local growers and gardeners, and establishing a hub where producers can begin getting their produce into restaurants and schools.

To facilitate this, KEA is working with at-risk students through Crosswalk North Idaho. “We will be teaching them how to grow and cook the food that grows locally, which is a totally obscure fact to them,” Adrienne explains. “Some have never seen broccoli and have no idea how food arrives at a grocery store.” This valuable project will also allow KEA to make the connections that are needed to strengthen the local food movement and empower more farmers and gardeners to succeed.

The CSA: An Urban FieldOne of the most valuable components of locally integrated growing is Community Supported Agriculture (CSA). The basic CSA model looks something like this:

• A local farmer has a small farm. • You pay up front for a regular “share” of produce. • You commit to stick with that farmer, regardless of how the growing season turns out.

“It’s the community investing in a farmer for better or worse, because they believe in what he or she is trying to do here,” Adrienne points out. About three years ago, KEA established a non-profit CSA, Roots CSA. However, due to a variety of circumstances, they had to close the CSA at the end of 2012.

The biggest CSA currently in the Coeur d’Alene area is Urban Fresh in Post Falls. Established and farmed by Andrew and Kristine Winniford, with the help of their three young helpers, Andrew, McKayla and Seamus, Urban Fresh started as a backyard garden just over two years ago to create more time working together as a family while also strengthening the local food economy. Currently, the Winniford’s are leasing 2.25 acres on West 16th Ave, where, this year, they will grow 28 different vegetables, produce honey and raise chickens.

“There is a different CSA for every community,” Kristine remarks. “Our goal is to meet the needs of our shareholders and cherish the relationships we form with our customers from season to season.”

Andrew adds, “The sustainability and that relationship with the person that is growing your food is what people want. So, we focus on sustainability, biodynamic farming and biodiversity to connect people to their food.”

The most unique facet of Urban Fresh is that they are a “market-based CSA.” Kristine expounds, “We operate out of the Farmer’s Market, which allows us to customize both CSA shares and market stand offerings. Our shareholders protect us from the risk upfront and we protect them from some risk by having the Market stand.” About 60% or more of what they produce this growing season will go to CSA

12 may | jun 2013

shareholders. The rest will be available at their Farmer’s Market stand, which they are doubling from 2012.

Still, the growth and longevity of CSAs truly depends on us. “If people are supporting the CSAs, more farmers will succeed,” Kristine says. “Now people are starting to see that it can be viable. There is no closer connection than this to your food.”

The Heartbeat: People – People – PeopleIn truth, the heartbeat of the Local Food Movement is connection and relationship. Korrine Kreilkamp, a champion for local food community and viability, puts it this way: “I see the movement part as not just conversation, but actual doing. It’s when people decide that they are going to become invested, put time in and physically get involved. When people work together, that is when things start to move.”

As someone who has been involved with local environmental projects, volunteered on farms and CSAs, and is currently helping people restore their health through her work at Coeur d’Alene Healing Arts, Korrine demonstrates her passion for bringing people together through a common ground that depolarizes us: our food.

“I really like the CSA models,” she attests. “It’s almost like this adventure for someone who has never gotten into food. Typically, you just grab what you know off the store shelf, but the CSA exposes you to different stuff and an understanding of what grows here.”

The Market: A Gathering PlaceSo, what does grow here? Shopping the Kootenai County Farmer’s Market is one of the simplest ways to discover the vegetables, fruits, meat, poultry and other products that are viable in North Idaho. The Farmer’s Market is proof that this area has the potential to cultivate a multitude of foods year-round, from root vegetables and leafy greens, to berries, apples, lamb, salmon and even cheese.

Established in 1986, the Kootenai County Farmer’s Market fosters local agriculture and enterprise by putting a face on your farmer and connecting you to your food, twice a week. Throughout the economic fluctuations, the Market has thrived. Ellen Scriven, Market Board Chair and co-farmer of Killarney Farms (the backbone of the Market), attributes their continued success to vendors and customers alike. “People are realizing the health and environmental value of the market. They are placing more importance on food safety and health and would like to add to what they are doing. You can’t get any healthier than what was just picked out of the ground!”

Not only does the Market afford each of us the opportunity to purchase from and connect with local producers and farmers, it also fosters new growers with two programs: Fledgling Farmers and Backyard Gardeners. Fledgling Farmers is for small growers with a limited amount of produce who are willing to share a table at the market. For just $5, Gail, the Market Manager, will squeeze them into that day’s lineup. For someone who is just growing vegetables in their yard, the Backyard


Gardeners Program allows them to come in and try out one market day for free.

“Many people have started this way,” Ellen admits. “Even Paul (Smith) and I began Killarney as a ½ acre subsistence garden over 30 years ago. Now we have a little over six acres, and I’m concerned we won’t be able to keep up with the growing demand.”

More than just a place for growers and craftsman to sell the fruit of their labor, the market is a place to connect. “We didn’t anticipate it initially,” Ellen confesses, “but the Market has kind of become a gathering place. It’s more than just coming to pick up your produce. It has become a rich experience, interacting with vendors, customers and artisans.”

The Small Farm: Getting Hands DirtyWhile the Farmer’s Market is the simplest way to connect with local producers during the growing season, other small farmers are also offering ways to take advantage of locally grown foods as well as get involved in the growing process.

In addition to investing in community gardens, becoming a shareholder with a CSA, volunteering at a local farm or shopping at the Farmer’s Market, the Coeur d’Alene area offers produce stands (ask the vendor if they are sourcing locally!) and pick-your-own farms.

The Hughes Farm, located on Prairie Ave in Post Falls, is a good example of the latter. Although they have a productive farm produce stand on their property, they experienced a

boost in beef sales when the “pink slime” scandal hit the news in March, 2012.

“We sold about four to five head of beef in one day,” Erica Gregerson of Hughes Farm recalls. “Now we cannot grow fast enough. However, instead of picking up more cattle at an auction yard to meet the demand, we have been slowly and responsibly growing within our own herd.”

In addition to selling hamburger, steak and stew meat, The Hughes Farm also welcomes pickers to harvest berries throughout the spring, summer and fall. “We don’t raise everything, so it’s great for people stop by the stands and Farmer’s Markets,” Erica adds. “However, we are glad that people can come out and show their kids a little bit of farm life.” The earliest offerings are strawberries, and they hope to have raspberries and blueberries by mid-July.

The Decision: It’s Down to UsThe Local Food Movement here in North Idaho is an ever-evolving thing. Some of us are just starting out. Some have been doing this for a long time. Even if you live outside of the Coeur d’Alene area, local food opportunities abound through natural food stores, farmer’s markets, CSAs, community gardens and more. Connecting field to plate in our lives is the responsibility of each one of us, and brings us back to reality, gets us off the couch, revitalizes our kitchens and makes us realize that we have to rely on one another. It shifts our focus from “I” to “we” in a rare moral arena where we can grow and create with pleasure.

As we continue to invest in local growers, retailers and producers, we will see our community strengthen and adapt to whatever is in store for the future generations of North Idaho. Discover local in your community and indulge in the bounty.

References: Feenstra, G. (2002) Creating space for sustainable food systems: lessons from the field. Agriculture and Human Values. 19(2). 99-106.

Growers & Contributors:• Joe Hamilton & Edward Brown, Pilgrim’s Market, CDA, www.pilgrimsmarket.com• Doug Tierney, Farmer, 15th Street, Dalton Gardens• Craig Higashi, Spokane Produce, www.spokaneproduce.com • Adrienne Cronebaugh, Kootenai Environmental Alliance, www.kealliance.org• Korinne Kreilkamp, Coeur d’Alene Healing Arts Clinic Manager, www.cdahealingarts.com• Andrew & Kristine Winniford, Urban Fresh Produce CSA, Post Falls, www.urbanfreshproduce.com• Ellen Scriven, Killarney Farms, Kootenai County Farmer’s Markets, www.kootenaifarmersmarkets.org• Erica Gregerson, The Hughes Farm, www.thehughesfarm.com• Caleb Goss, small CSA farmer

Andrew Winniford of Urban Fresh.

14 may | jun 2013

The Roots Pursuit is a team bicycle event consistingof 12 challenges located throughout downtown

Coeur d’Alene. Teams will start from the Shared Harvest Community Garden (corner of 10th & Foster Ave) and bike

to one of three “hubs”. At each hub, teams choose from several challenges, which may involve physical, mental,

and/or creative skills. Points for each challenge are awarded based on team performance. Teams will complete as many

challenges as they can within a two-hour time limit.This is not a strenuous event. No spandex or goggles

are needed – just a bicycle, some teammates,and a willingness to have some fun!

This event benefits Community Roots Local Food Share, which is a volunteer based program that collects & then

distributes surplus produce from backyard gardens to food assistance facilities in our community. The Roots Pursuit costs just $10/person if registered before May

17th.Participation is limited so early registration is recommended. Teams consist of 2-3 people.

Register at JAVA on Sherman, Terra Sports oronline at www.kealliance.org/rootspursuit

Food Assistance Facilities that Roots distributes to:Cd’A Food Bank, St. Vincent DePaul Transitional Homes,

Idaho Youth Ranch - Anchor House, Lake City Senior Center, The Children’s Village, Cherished One’s Ministries Soup Kitchen, Lake City Food Pantry, The Altar Church, St. Pius Catholic Church, First Presbyterian Church, St.

Thomas Catholic Church, The Mary House, The Freedom House, Women’s Centers and Fresh Start.

Kootenai County Farmers’ MarketOPENS MAY 12th! (Runs May 12 thru Oct 20)

Hwy. 95 and Prairie Avenue in HaydenOpen Saturdays from 9am-1:30pm

-------------------------------------------5th Street and Sherman in Coeur d’Alene

Wednesday from 4-7pmwww.kootenaicountyfarmersmarket.com

Why You Should Thank An Organic Chicken TodayEggs from pasture-raised hens that have been fed (actual) organic diets produce eggs that have 2/3 more vitamin A, three times more vitamin E, seven times more beta carotene and twice the omega-3 fatty acids compared to commercially produced eggs, doubling your nutritional intake from each little morsel. Organic eggs also have 25 percent less cholesterol than commercially grown eggs, no trace pesticides, which are particularly bad for young children and pregnant women, and organic eggs taste better! And if you can avoid adding all the salt and buttery fat, all the better. Go hug an organic chicken today and say, “thank you!” Cluck.

Miles is the ownerof Peace Natural Farm,

a small, all-natural farmin Coeur d’Alene Idaho.www.PeaceNatural.com

Check out our website for an extensivedirectory of farmers’ markets,

local food and CSA’s atwww.NorthIdahoWellness.com

The Roots Pursuit >>Saturday May 18th at 10am

Shared Harvest Community Garden

communityGARDEN NOTES

Check Out Shared Harvest Community Garden!A community garden for growing, learning and giving.

Half of each plot’s bounty goes to Roots Local Food Share, whichis a group that gleans from trees and farmers markets to give fresh

healthy produce to those in need. Such as the food bank,soup kitchens, transitional homes, senior center.


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As I sit in my office at 7 a.m. reflecting on where my life is and where my life was just a couple of months ago, I realize now that I have done more to save my own life and health in the last two months than I have cumulatively in the last 30 years. This mission that I have been on started a couple of months ago when I participated in a workout with USA Wrestling’s gold medalist, Jordan Burroughs. To give you some of my background I was a two sport scholarship athlete coming out of high school. I played super league rugby after that and then went on to grad school and played with the top men’s rugby club in the country, but through all that, I was never healthy! How can that be, you might ask, I was not living my life by the 5 essentials of health. That morning in Orlando, Florida with one of the top athletes in the world, I felt like I was in decent shape because I could climb mountains, pack an elk and on a random Saturday. afternoon I could still play 80 minutes of rugby. Big surprise Jordan Burroughs left me in the dust and made me realize that my body was dying because other than exercise, I was missing 3 of these 5 essentials.

ESSEnTIAL #1: MAxIMIzED MInDThe first of these principles was the one that I avoided the most. I had to mentally make a change in my personal life and habits. I was known in graduate school as “Fry Daddy Aggen” because of my love of fried food and not that I loved it, but I was good at making it and sharing it with my friends. I had to make the mental shift to stop my brain from craving the food I loved so much. I had to commit to taking care of my body and health!

The Five Essentials to Maximized Health

ESSEnTIAL #2: MAxIMIzInG nERvE SUPPLYThe second is the most important in my opinion and that is to take care of the nervous system. The first organ to develop in the womb is the brain and closely thereafter is the spinal cord. This is because the brain directs every function of our body, period. From the formation of our bodies to the ability of our heart to beat and our lungs to breath. Reading the words on this paper wouldn’t be possible without the direction of our brain. The spinal cord is such an important part of this anatomy that God saw to it to protect it with a bony case or, the spine. When the spinal column is not well taken care of, it may rotate out of place and cause pressure on the nerves which interferes with the body’s ability to provide maximum nerve supply. Developments in modern technology have allowed chiropractors the capability to make defined measurements of the spine, giving them the resources to make precise measurement of both the damage done to your spine and nervous system, as well as the accurate recommendations for care.

The benefits of full spinal correction are not just pain relief, but also greater neurological health, maximized organ function, prevention of spinal degeneration, optimum range of motion, higher performance, and a far greater resistance to injury.

ESSEnTIAL #3: MAxIMIzED QUALITY nUTRITIOnThe third essential serves to efficiently run the numerous and intricate operating systems that comprise your complex body. Nutrition is the only way to offer fuel to the trillions of cells that control our heart beat, our oxygen intake, our digestive tract, and much more. Like so many people I was a fast food guy. Convenience and the love of McDonalds french fries drove me 200 yards down the street to grab a quick lunch when I didn’t have time. Then the realization that I am what I eat kicked in and that my cells are made up of what I put in my body for fuel began to disgust me. So for 30 years of my life, I was essentially “Processed” since not much of what I ate was unprocessed food. The answer was to switch to whole foods in their natural state. The closer the food is when you ingest it to it’s natural state the better that the food will incorporate into your body and cells. In short,

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the better your body runs the healthier you will be. Processed food only creates hurdles for your body to overcome before it can work on generating health.

ESSEnTIAL#4: MAxIMIzED OxYGEn & LEAn MUSCLEThe simplest of all these concepts to grasp is to get your body moving. That is different things for different people. Everyone is in a different place and has different limits when it comes to exercise. For some it’s a brisk walk around the block, for others it’s a 30 minutes Crossfit WOD with heavy weights and elevated cardio. We all need to find that place and get out there and do it. Not only does exercise optimize your oxygen intake, it also helps your body to produce muscle. Many poor health conditions, symptoms of illnesses and diseases are caused by a body with a low-muscle-to-high-fat ratio. While there is a minimum level of fat that each of us needs in order to stay healthy, the more muscle and the less extra fat that you have, the healthier you are.

ESSEnTIAL #5: MInIMIzED TOxInSThe source of toxins is very wide ranging. Most people don’t even take into consideration toxins when they think about health. I believe the reason is we are taught that germs are bad and to be healthy we need to kill all the germs. How many moms out there travel around with a bottle of hand sanitizer in their purse? Well guess what, if you don’t know what the active ingredients are on that label, it’s probably toxic! The household cleaners we use with the same motivations of germ eradication are 99% toxic! Every time you breathe them in or touch them to your skin you are coming in contact with toxins. The biggest source of toxins may just be the food that we eat. The list of FDA approved “safe to ingest” chemicals is in the thousands and many of them cause cancer, brain damage, asthma, etc. Toxic overload in our bodies is responsible for a large percentage of the weight problems many people have. The above mentioned FDA approved chemicals in the processed foods we eat being a large source of those toxins. Your liver detoxifies your blood and in turn is responsible for removing toxins from your body. The reason we gain weight from toxins is when the liver gets over loaded with toxins it wraps them in fat and puts them in our butt, love handles, and belly to be stored and then processed later. What happens is that we don’t eat clean enough and the back log of toxins is never allowed to be taken care of so we just continue to accumulate the fat stores and retain the bad toxins. For our bodies to be totally healthy and toxin free, we need to first eat as clean as we can and second take a few weeks a year and participate in a safe, supervised detoxification program.

So there it is, the 5 Essential of Maximized Health, 4 of them will produce some health but to truly maximize your bodies potential you need to be actively participating in all 5.

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Nerves are evident everywhere in the days preceding Ironman Coeur d’Alene. As lycra-clad athletes and their families descend upon the city of Coeur d’Alene, they exude anxious energy at every turn. They purchase expensive race wheels and aero helmets just days prior to the race. They mingle restlessly about the athlete’s village, pondering a new electrolyte supplement drink that they become convinced might be the difference between disaster and glory. They chit chat nervously with the multitude of volunteers who walk them through the race packet pick up and bike check in. They sit on the sea wall at City Beach and speculate with strangers as to what, perhaps, the wind and waves will be doing at 7:00 am on Sunday morning. Nowhere, however, is the collective energy of 2,500 athletes and their friends and family more palpable than when they are huddled together on Coeur d’Alene City Beach awaiting the sound of the cannon that will signal the beginning of one very long day of exercising.

I personally manage to keep my pre-race nerves at bay by frequently reminding myself of this very fact. Ironman is nothing more than a very long exercise session. Unfortunately, belying this mantra is the fact that I know this race is much more than that. It is a chance to test the

the road to the Coeur d’Alene Ironman

f in ish l ine

months of race specific training I dedicate to preparing for the event. I know in advance that there will be moments when swimming feels effortless and other moments when I can’t seem to coordinate arms, legs, and torso and when the next buoy feels impossibly far away. I know that my bike will occasionally be pushed by a tailwind downhill and I will catch myself smiling from the simple joy of going really fast. There will be other moments spent grinding up a seemingly endless grade into a headwind with a kink in my neck and a really sore butt. I know that the race will test the depths of my mental and physical reserve, especially in the final quarter of the run. I might end up with GI distress and cramping calves or the miles might click away effortlessly in a dream-like fog. In the most cliché of summaries, Ironman Coeur d’Alene is a chance to see what I am made of – mentally, physically, and emotionally. But really, it is just a long day of exercise.

Obviously, getting to the starting line, that place where the nervous energy of 2,500 athletes is palpable, takes a great deal of commitment. It requires a significant time commitment to do the training necessary to be able to complete the distance. That training requires a physical commitment to showing up and pushing through each workout, even on the days when the energy reserves are lacking. Ironman is also undoubtedly a

Written by Haley Cooper


financial commitment in terms of race entry fees, equipment costs, race and training nutrition, not to mention the grocery bill that swells with the increased caloric requirements of an Ironman athlete. Participating in an Ironman also demands commitment from families and friends who might find themselves taking on a greater share of housework, child rearing, and often see their social lives wane as a result of an athlete’s need to go to bed earlier and earlier. The fruit of these commitments are realized on one day only and the “make or break” nature of this single shot endeavor only adds to the tension felt in those days, minutes and hours prior to the race.

Once the cannon goes off, the nerves of the athletes dissolve, and it is the family members, friends, and coaches who spend the rest of the day fretting over splits, transitions, and trying their best to track the athlete they came to watch. It is in the moments after the cannon booms that an Ironman athlete finally gets to begin doing what they have been preparing to do for the past year or more.

Up to this point, I have been referring to the “Ironman athlete” as a near mythical creature whose endless sacrifice and commitment to preparation has allowed him to participate in this monumental athletic endeavor. The truth of the matter, however, is that man or woman with sound joints and desire to push beyond her or her comfort zone is capable of completing an Ironman. In fact, I remember the first time somebody asked me if I could ever see myself competing in an Ironman and my response was an assertive “no way!” I remember explaining that those crazy Ironman people had to dedicate their lives to the sport and that they couldn’t possibly have families or jobs. I simply couldn’t imagine that an alternative reality could get someone through 140.6 miles of exercise in a single day. And yet, I found myself on the start line only a few years later and I have watched many friends and acquaintances who range from older and sedentary to elite collegiate athletes take on and complete the challenge.

The swim tends to be the most intimidating sport of the three for the majority of athletes, myself included. Most people have experience riding bikes and running recreationally, but fewer of us, especially in the Inland Northwest, have extensive swimming backgrounds. The process of being prepared to swim 2.4 miles in Lake Coeur d’Alene begins in the swimming pool with fundamental stroke basics. The Ironman swim should be the shortest and least energy expensive event of the race, but if you have poor swim technique you can exert too much energy moving your body inefficiently through the water, wasting precious calories that could be used later in the day.

There are several resources available in the area if you are looking to improve your swimming to participate in an Ironman. If you have never swam a day in your life, I strongly recommend that you start with a few private swimming

lessons to learn the basics of stroke technique and to learn some drills that will help you to progress your technique as you develop the aerobic capacity to swim increasingly farther distances. Once you are comfortable being in the water, masters swimming groups, are found at pools throughout the region, serve as an incredible resource. You can find masters swimming clubs in your area at the website www.usms.org. At masters swim sessions, a coach is always present on deck to help you refine your technique and to direct swim workouts for the group that keep the session, fun, interesting and effective. I pity the person who thinks that he needs to go to the pool and swim lap after lap without stopping to prepare for a long swim event. In actuality, breaking a swim workout up into sprints, drills, pull sets, kick sets, and endurance sets develops better swim technique and fitness and makes the workout more fun in general. Best of all, there is a camaraderie that naturally develops with your swim clubmates and the friendly competition can help drive you to be a better swimmer.

Unfortunately, we do not have a long open water swim season available prior to Ironman Coeur d’Alene to practice sighting, turning around buoys, and to help overcome any fears of swimming in large bodies of water. However, with a good wetsuit and a neoprene swim cap, there are several local bodies of water that are tolerably warm by the beginning of May. It is important to always have at least one buddy if not several when practicing swimming in open water. For safety I also recommend lakes that are off-limits to power boats, such as Medical Lake, or those that have a boat-free area designated with buoys, such as Sanders beach in Lake Coeur d’Alene. For most people, it isn’t necessary to swim more than once a week in open water prior to race day, because the pool is a fine way to maintain swim fitness and speed. However, if you are particularly uncomfortable in open water, it is important to expose yourself often to the conditions (cold water, waves, etc) so that you can show up on race day feeling confident in your ability to handle the elements.

Training for the bike portion of an Ironman is probably the biggest time commitment in the entire training process. It usually isn’t necessary to ride more than 3 days per week, but most Ironman athletes do several 100+ mile training rides prior to the event itself. For the inexperienced biker, this might seem like an impossibly long distance to ride, but the training cycle usually begins with much shorter rides on the trainer (a device you hook to your rear axle to ride your bike

Written by Haley Cooper

“Running down Sherman Street,I feel a profound sense of camaraderie with every other person who completes

that distance on that day.”

22 may | jun 2013

indoors) or on a stationary bike in January. Spin classes are another great way to do short, intense bike rides during the winter and the social nature of the classes allows you to do a great workout in a fun and motivating setting.

Once the weather warms up sufficiently to ride outdoors, usually in early March, long rides are usually only 2 hours or so in length. These rides gradually increase in length week by week until about a month before the race, when most athletes peak at 5-8 hours of riding. This long ride is often followed by a short “brick run” to prepare the legs for running after a long, tiring ride. I prefer to do several of my longest rides on the Ironman Coeur d’Alene bike course so that I can prepare myself mentally for the hills and wind and develop a race day strategy for nutrition and pacing. It is not uncommon to see large groups of athletes training on the Ironman course in the months before the event, but is important to realize that until race day, the roads are open to traffic and riding single file on the shoulder of the road is the safest way to explore the course. Aside from the weekly long ride, I try to include a couple of shorter rides of 45 minutes to 1.5 hours that incorporate hill repeats, power intervals, or tempo work to keep my riding legs strong and quick.

These long bike rides are the perfect setting to develop and tweak your personal Ironman nutrition strategy. Depending on their weight, pace, and metabolic rate, most athletes are capable of absorbing 150-250 calories per hour during an Ironman, which is substantially lower than the rate at which at which calories are burned during the race. Because of this inevitable caloric deficit, it is important to consume as many calories as your body can absorb and this personal formula can only be determined through trial and error. I attempt to consume an average of 210 calories per hour over the course of the Ironman bike ride, which I do primarily through the consumption of a GU (energy gel) every 20 minutes supplemented with a small amount of sports drink. In reality, these calories are “front-loaded” during the course of the race, as my stomach becomes increasingly resistant to caloric intake as the race progresses. There is plenty of food, water, and sports drink available at the aid stations of the race, but everyone’s stomach tolerates different brands and nutrition formulas differently. If you plan to exclusively use the products available on the course, it would be advisable to purchase and train with those products prior to race day.

One highlight of race day is that after the halfway point of the bike and run portions, you are allowed to collect your “special needs bag,” a bag that you pack with any food you think you might desire at that point in the race. I tend to put salty, boiled new potatoes in my special needs bag to serve as an easily digestible carbohydrate rich break from the sweet GUs I otherwise consume. For the inexperienced racer, I often recommend packing something sweet, something salty, something fatty, and something off the wall, because it is difficult to predict what you might be craving at the 60

mile point of the Ironman bike ride. I have heard of people who pack Payday candy bars, Pringles, Nature Valley bars and string cheese.

The only way to arrive on race day prepared to digest the calories necessary to perform at your optimal level is to practice race nutrition in training. The long bike rides are the obvious way to practice, but the calories and fluids needed to run a marathon after a 112 mile bike ride cannot be ignored. The increased heart race and bouncing of the run can lead to gastrointestinal distress during this race segment and many people switch almost exclusively over to liquid calories at this point in the race. I actually find that I am able to consume more calories when running than I am in the second half of the bike ride, primarily in the form of gels, sports drink, and the cola available on the course, but this has only been determined through trial and error after error after error.

Not only is it necessary to practice fueling while running, it is also necessary to build the running strength required to run 26.2 miles. I do not believe that anyone needs to run a marathon prior to doing an Ironman, as the two events are very different and running is the sport most likely to cause injury or excessive fatigue during training. Like biking, run endurance should be attained through a gradual build-up of increasingly longer long runs, which typically peak around 20-22 miles about a month prior to the race. Two to three additional runs throughout the week can focus on speed, hills, and race pacing. Because racers are given 17 hours to complete the race, participants aren’t necessarily required to run the entire distance. Many people choose to walk through aid stations or even to walk/run every other mile.

It is my personal belief that the key to a solid run split is to develop a strong bike leg. It is also crucial to be mindful of your fluid/nutrition during the bike and to pace yourself prudently. In my first attempt at the distance, I ran 60-80 miles per week during my preparation and was running at some of the best paces of my life. However, due to barely adequate bike preparation and a complete inattention to bike nutrition and hydration, I was hardly able to run at all by the time I got off the bike. I wasn’t able to run to my potential because my legs were so trashed from the bike.

That first Ironman was a humbling lesson in pacing, nutrition, heat management, and mental fortitude. Even so, I survived to experience the last half mile of the race, which heads East on Sherman Avenue, slightly downhill to the arc of the finish line. My first trip down Sherman Avenue was the start of a love affair with that sacred stretch of pavement. One of the only things that makes me willing to put up with the months of training, the nerves I feel standing on the start line, and the fact that my social life during April and May is limited to people who I run and bike with, is the knowledge that I will get to finish the journey on Sherman. It is there that I will hear Mike Reilly announce my name


and deem me an Ironman. It is on Sherman Avenue where I am temporarily able to forget my overwhelming exhaustion and painful cramps. There, I hear the indomitable cheers of friends, family, volunteers and complete strangers. Running down Sherman, I feel a profound sense of camaraderie with every other person who completes that distance on that day.

It isn’t unheard of for my legs to crumple beneath me the second I cross the finish line. I have spent hours vomiting and feeling physically terrible in the medical tent after the race, but the buzz of Sherman Avenue overrides it all. It is a feeling I can’t help but want to share with everyone I know. The road to the Ironman Coeur d’Alene finish line is neither easy, cheap nor devoid of sacrifice, but it is by no means impossible, even for those with very little experience in endurance sports. You need only sound joints and profound desire to test your limits.

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Haley Cooper has completed Ironman Cd’A every year since 2006, placing 2nd in 2007 & 2012, 5th in 2008, 4th in 2009 & 2010, 3rd in 2011. She has been racing professionally since 2008 and has over 10 top 10 Ironman finishes to her credit. She lives and trains in Spokane and thinks we live in an underrated training heaven here in the Inland Northwest.

For anyone who follows local athletes it is hard to believe it, but Derek Garcia was once a spectator at the Coeur d’ Alene Ironman Race. He was looking to snag a cameo on ESPN, but what he found was much more. His future. “I was bored. I had nothing to fuel the competitive desire I had growing up.” Derek completed his first race in 2006, turned professional in 2012, and now makes his living as a professional triathlete and coach. While he finds himself away from home a lot for work, the Coeur d’ Alene area is still close to his heart, “I always talk about the seasons and how for five months out of the year we have perfect weather.”

In addition to the ideal climate, Derek calls North Idaho home because of the people, “I absolutely love how our community is close knit.” This is something he experienced firsthand in 2012 when he was diagnosed with testicular cancer. Derek and his family were overwhelmed with the pace of his diagnosis and treatment. “Everything was right in a row. The days following my initial diagnosis moved fast.” Thankfully so did the Garcia’s family, friends and local community. “We felt we were so well supported.”

With a little luck, an outpouring of support and a positive attitude, Derek was able to bounce back quickly from the disease, “Testicular cancer is one of the most curable cancers. Once I knew I wasn’t going to die, it was just an obstacle.” An obstacle that lead to Garcia completing a ½ ironman just 10 weeks after his surgery. Derek expresses, “I probably shouldn’t have, but it was important to me to forge ahead. I felt strongly in the direction to lead my life.”

Cancer free for over a year now, life is good for Derek Garcia. He, his wife and his three sons still call North Idaho home and he is always excited to compete in the Coeur d’ Alene Ironman stating, “Our community is super supportive of the race itself. I feel confident that people would hurt with me if I had a bad race.”

PASSIONto SUCCEED

Written by Erika Peterson | Photo by Matt Leitholt

Testicular canceris one of the mostcurable cancers.

Once I knew I wasn’tgoing to die, it was

just an obstacle.

In an effort to help out the local area Derek and his family will soon be launching the Derek Garcia Foundation. “The goal of the foundation is to raise awareness among those who are most likely to be affected by testicular cancer, as well as to offer support to the individuals and families fighting the disease.” With awareness and support, people affected could share in Derek’s positive attitude about the disease, “It enhanced my thankfulness and awareness. It gave me more passion to succeed long term.”

”

“

26 may | jun 2013

Scott Roy lived by the motto; “Enjoy the Journey,” and he took pleasure in every moment of his thirty-eight years. Such a positive attitude is infectious, and after Scott’s sudden young death in April 2012, his wife Tristin Olson-Roy still uses it as a way to deal with her grief. Tristin says of her husband, he will always be an encouraging presence in her life, “There is always something, everyday, that reminds you that a person is gone.” For the past year, Tristin has been devoting a large part of her time to preserving Scott’s legacy, which was centered on triathlons.

In 2004, Scott and Tristin founded Team Blaze Spokane Triathlon Club. “It’s always been like a family to us, an awesome thing that Scott and I built together.” Though they founded the team together, Scott was a driving force behind the motivation of many members of the team. Tristin smiled as she explained many of the training plans he followed and passed on to others through the team, “His passion was coaching.” Scott also coached outside of the club and spent time mentoring other athletes across the country.

In 2010 the Roy family received shocking news and learned Scott had a heart condition. After his heart surgery to fix a failing valve, Scott joined Iron Heart Racing. Its membership spans the globe and it is dedicated to spreading awareness about heart disease and healthy heart living. Many members are former heart patients, just like Scott. Soon after his surgery, Scott began to train for another competition. Tristin was supportive but told him to take it a bit easier than he was used to. After all, they both believed: “You can do whatever you want if you put your mind to it.”

Scott Roy put his mind to competing in triathlons. Prior to his death, Scott and Tristin were training for the Boise half triathlon and Scott for the Arizona Ironman race. Upon Scott’s death, Tristin began training for the Boise Ironman and finished both in honor of her husband, “I was doing it for him. I would finish what he couldn’t.”

Tristin has continued Scott’s Ironman legacy and this year Tristin is competing in the Coeur d’ Alene Ironman race, her first since 2004. “This race is for me... and for motivation I have to dig a little deeper.”

a heart for endurance

Written by Erika Peterson

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finding a healthy lifestyle through balance.BALANCE

Written by Lara Lorraine Perry

28 may | jun 2013

It is All Right Here

Meditation is simple, childlike, our most natural state, spirit and body dancing, breathing, being as one, without the dams created by limited perceptions, labels, judgments, doubts and fears. It is always right here, underneath our fears.

There are many practices that still the mind and body to access the depths of being or consciousness and many more to bring being out into form. The practices cannot be confused with the state itself; otherwise, the attachments and judgments about the practices can actually block one from the state that the practice is trying to attain. The state transcends the practice.

The living state of meditation is grace, yoga or union, wholeness. We are born in this state. Our fears, labels, judgments and perceptions of what is and of what we experience, lead us to forget how to be our own unique expression of divinity.

Move, shake, dance, let go, release. Come into the stillness and silence. Listen. Be with what is, present, in full attention and without judgment, observe, experience, surrender and love what arises. Breath. Listen. Move and act as you are called. Layer by layer, the false falls away and the truth is revealed. This sacred space and place is always right here, underneath our fears. The inner light of being, the living state of meditation, is the ground of our greatest and deepest creativity, wisdom, action, healing, happiness, joy, bliss and love. In releasing the fear, it is all right here. The ocean of unconditional love is all there is.


30 may | jun 2013

EXPERTAsk the

About the WriterDr. 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 preventionand 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 208.676.0400or visit www.pilgrimswellnessclinic.com

Stress is a broad, ambiguous, and often poorly understood concept. In its most simplified sense, stress is what one feels when life’s demands exceed one’s ability to meet those demands. In a much more elaborate sense, stress goes far beyond what one actually feels, causing predictable changes in immune function, hormone levels, enzymes, and gastrointestinal function. In fact, prolonged stress, whether a result of mental/emotional upset or due to physical factors such as malnutrition, surgery, chemical exposure, excessive exercise, sleep deprivation, or a host of other environmental causes, results in predictable systemic effects.

All individuals have different capacities to perform and accommodate when faced with stress. But ultimately we all have a breaking point; add enough total stress and performance suffers. Prolonged stress ultimately forces people to accommodate to maintain a relative balance in the face of the continued challenges. But, at some point, all organisms reach a point beyond which compromises are no longer possible and function suffers. If stress persists long enough or with enough intensity, one begins to experience a decline in performance - a maladaptive response.

From headaches to heart disease and immune deficiencies to digestive problems, stress is a factor in many illnesses. A substantial contributor to stress-induced decline in health appears to be an increased production of stress hormones and subsequent decreased immune function. The Mayo Clinic reported psychological stress is the strongest risk factor predictive of future cardiac events, including myocardial infarction and cardiac death, among individuals with existing coronary artery disease.

Research clearly indicates a bout of acute stress in virtually any form will cause, at the very least, a temporary decrease in functioning of the immune system, while chronic stress will result in continued decline in immune system function. Research has also shown stress decreases white blood cell function, such as decreasing NK killer cell function and decreasing secretory IgA. Also, the beneficial bacteria biffidobacterium and lactobacilli have been shown to decrease while pathogenic e-coli and enterobacteria increase.

According to Traditional Chinese Medicine (TCM) theory, the season of Spring corresponds to Liver. Like the phase element Wood, and the corresponding energy of the Spring

(i.e. plants sprouting up from the earth, leaves shooting out, flowers blossoming outwards), the Liver moves Qi upwards and outwards. If the flow of Qi is impaired, the circulation of Qi becomes obstructed and stagnant.

The obstructed Qi energy flow of Liver is called Liver Qi Stagnation, and often manifests emotionally as anger, frustration, impatience, depression and overall moodiness. Physically, one often experiences stress, neck and back tension, allergies, chronic indigestion, fatigue, inflexible body and nervous system disorders. Women also tend to develop pre-menstrual depression, irritability, distension of the breasts and painful periods. Liver Qi stagnation will lead to emotional tension and frustration, but reciprocally, a tense emotional life characterized by frustration or repressed anger will impair the liver function and lead to a breakdown of the smooth flow of Qi. In fact, the prevalence of physical and emotional stress in modern culture makes Liver Qi stagnation one of the most common patterns seen by TCM doctors.

Additionally, the forceful rising energy observed in nature during the Spring season can often accentuate symptoms of Liver Qi Stagnation, making Spring a difficult emotional time for many.

According to Traditional Chinese physiology, a healthy liver establishes a smooth and soothing flow of energy through the whole person - body, mind and soul. TCM practitioners use nutrition, acupuncture, Tai Chi, Qi Gong and Chinese herbal formulas to balance and move Liver Qi and help decrease the negative effects of stress on the body. In fact, evidence suggests that acupuncture, and other stress reducing therapies, impact your body on multiple levels, including stimulating your central nervous system to release natural chemicals that alter bodily systems, pain and other biological processes, including normalizing stress levels.

Human and animal research has also demonstrated the impact of key herbs and nutrients in allowing individuals to sustain an adaptive response to stress. These include Chinese herbal formulations (Xiao Yao San); Western adaptogenic herbs (like rhodiola, Eleutherococcus, and Ashwaganda); and specific vitamins including ascorbic acid, vitamins B1, B5, and B6, the amino acid tyrosine.

STRESS, SPRING and Liver Qi Stagnation


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32 may | jun 2013

promoting healthy eating, one bite at at time.NUTRITION

Training for your first 10k? Signed up for a triathlon? Whatever your physical activity endeavors, nutrition is a key component to success. Unfortunately, marketing schemes and mixed messages can make nutrition more complicated than it needs to be. Engineered foods such as gels, bars, powders and drinks are constantly being thrust at us through various advertising venues.

Luckily for you, proper nutrition does not need to be so confusing. In fact, the best fuels for your body can be found easily and inexpensively at your local market.

There are several considerations when it comes to sports nutrition: taste preferences, budget, food intolerances/allergies, availability, etc. Because of these factors, practice is important. Everybody is different, so what works for you may not work for your friend. There are several benefits of fueling with natural foods instead of engineered foods :

Saves you money. Engineered products can cost up to ten times as much per calorie than foods that you get from your local market.

Familiarity. Your body has seen this food before and knows what to do with it. Introducing new, complex and artificial foods to your body can cause gastrointestinal upset and poor utilization of nutrients.

Natural nourishment. Many products are fortified with vitamins, minerals, protein and other such nutrients, whereas whole, natural foods contain them biologically, in amounts that your body is used to processing.

Availability. There is nothing more frustrating than running around different shops looking for that one specific product for a race- especially if you’re away from home. Fortunately, bananas, pretzels and chocolate milk can be found just about anywhere- including gas stations.

To the left are a few options for natural foods that provide excellent fuel for physical events. For those with lactose intolerance or a peanut allergy, equivalent items can be found that provide similar nutrition.

Erin Green is a Registered Dietitian and avid athlete. Since graduating from University of Idaho with her Master’s in Dietetics, she has gained experience in a variety of aspects of nutrition, including long term care, wellness, sports nutrition, maternal and child health, psychiatric care, metabolic disorders and multicultural practice. With a background in Sports Science, her total wellness approach incorporates both nutrition and physical activity as an avenue to a healthy and gratifying way of life.

Written by Erin Green

theGOODSthe

FOODS Befo

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Dur

ing

Afte

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Natural Fuel Chart Best for

Bananas

Potatoes

Milk

Oranges

Peanut Butter

Easily digestible starch, potassium,

antioxidants,vitamin B6 that

comes in adisposablewrapper.

Cut into bite-sized pieces, boiled & sprinkled with

salt will keep you fueled with starch and electrolytes.

�is one’s got it all: carbs and protein

in the optimalratios, electrolytes,

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Sugar for quick energy, �uid for

rehydration, potassium and

vitamin C, which helps absorb a key

nutrient forathletes - iron.

Protein, iron, magnesium and zinc to replenish

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Written by S. Michal Bennett

The U.S. plastics industry is a multi-billion dollar business and growing. From refrigerators and spatulas to single-use plastic bags and disposable razors, plastics are an integral part of our everyday lives.

The origins of plastic can be traced back to 1868 to the invention of celluloid, the first American plastic. Since then, plastic has dramatically transformed construction, packaging, electronics, piping, consumer goods and more. However, over time, concerns have risen regarding its health safety and environmental impact.

The Human Health IssueBPA (bisphenol A) and phthalates, two additives commonly used in plastic, are both known to interfere with the healthy function of the endocrine system. BPA also mimics estrogen, and recent studies have linked it to breast and prostate cancer, obesity and heart disease. In addition, phthalates have been found to cause infertility and lower sperm count.

What You Can Do:Look at labeling – many companies are now offering BPA-free plastic products. You can also avoid these additives by using glass and other re-usable containers. For more information, check out www.endocrinedisruption.com and www.ewg.org.

The Environmental Health IssueSingle-use plastics, such as water bottles, plastic utensils and shopping bags are convenient. But the term “disposable” is misleading. The plastics you throw away may break down, but they are typically not biodegradable. Instead, they remain in fragments and contaminate our natural resources, both land and sea.

What You Can Do:Save on your plastic waste by getting a drinking water filter, utilizing re-usable cloth shopping bags, re-purposing plastic containers and re-cycling. In Kootenai County, you can obtain a home recycling bin for a multitude of products, including plastics (www.kcgov.us/departments/solidwaste/recycling). Pilgrim’s Market has also set up recycling bins within their store for customer convenience.

This is just a minute glimpse into the plastic dilemma we are facing today. Challenge yourself today to discover new ways to live more plastic-free and create a healthier world for you, your family and your community.

PLASTIC DILEMMA

References: www.wikipedia.org, www.polymerplastics.com, www.bagitmovie.org,www.endocrinedisruption.com, www.kcgov.us/departments/solidwaste/recycling,www.ewg.org, www.marinedebris.noaa.gov, www.5gyres.org

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DININGwithout WheatCasper Fry in Spokane

Written by Karyna Hamilton

Casper Fry is everything this local movement is about. Deb Green, the owner, took it beyond just the food, incorporating elements of this community into each aspect of the restaurant. Her Grandfather, for whom the restaurant boasts its name, was a minister just down the way. The remarkable woodwork was crafted by two carpenters who live in the neighborhood, out of repurposed wood from a dilapidated farm in Ritzville. The majority of the produce and meat is purchased from farms no more than 35 miles away. Many of the relationships were forged with these farmers in the market that takes place it the parking lot.

My family and I have tried many of the things on the Southern inspired menu: house made charcuterie, seafood hot pot, jama’s fried chicken, low country shrimp and grits, the altamont burger... and the list goes on. I am happy to bring my business and my appetite to Casper Fry again and again, because this is what I think the worlds about. I know these farmers from the market, have met their families and even scratched the ears of the runt piglet that has become the family pet. Deb has come to my table and offered to hold my daughter so I could enjoy my meal. Not to mention the food. It’s good. And the burger, worth driving 45 minutes for.

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36 may | jun 2013

The growing popularity of DIY skin care is leading the way for the ancient to become new again. Some of you may have heard of the oil cleaning method, or OCM, as a remedy for troubled and tired skin; some of you may remain skeptical.

What exactly is the oil cleaning method, and why would it work? The basic foundation is the principal that oil dissolves oil. The OCM works with your skin to remove unwanted pollutants, gently cleansing and balancing natural sebum production. Astringent oils such as castor, hazelnut, and grapeseed oils work in combination with carrier oils of olive, rose hip seed, and avocado oils to nourish your skin and repair damage. The addition of organic essential oils can be added to create a one of a kind cleaning experience.

Process is also a crucial part of the method. Begin by applying a few drops of oil on your face and massage. Simply place a hot cloth over your face, allowing the steam to open your pores and dissolve built-up dirt, trapped oil, and contamination. Keep the cloth on your face until cooled to room temperature, and then gently pat skin and repeat the process with the clean side of the cloth. Previously problem skin becomes nurtured, radiant, and renewed. Ideally, cleansing should be done in the evening, 4-5 times per week.

The OCM will sometimes bring about a natural detoxification, which can have some users experiencing a worsening of problem skin for a period of a week or so. This will usually calm down as your unique oil production balances, creating beautiful, glowing skin!

healthy skin, hair and nails.BEAUTY

nature’s Alchemy-OilCleansing Method

Oily Skin:1 tbsp jojoba oil, 3 tbsp castor oil,

6 tbsp olive oil, 2-3 drops tea tree oil

normal Skin:1 tbsp argan oil, 2 tbsp castor or grapeseed oil,7 tbsp olive oil, 2 drops lavender essential oil

Dry Skin:0-1 tbsp castor or hazelnut oil, 1-2 tbsp avocado oil,

8 tbsp olive oil, 1 drop each neroli andpure rose otto essential oil

OCM FORMULAS

Written by Christy McAnally


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

Tis’ the season for fresh Spring Peas. Bright, green and snappy, they are one of early summer’s gems. Peas are packed full of fiber and nutrients and are a welcome addition to salads, pastas, or risotto. They are also lovely on their own, blanched, with a little olive oil, salt, pepper and lemon zest, served as a simple side dish. Spring peas are different than snow peas, or snap peas, because their outer pod must be removed before eating. In other words, they must be shucked. If you have never had the luxury of shucking your own fresh Spring peas, I wholeheartedly encourage you to do so. It is such a simple act, but one that will reward you. Find your nearest Farmers market and purchase a pound or two of them. Set a little time aside, find a comfortable spot, and just begin shucking. Let your worries go, one by one, and just shuck. Be in the moment. The act of shucking, if you let it, will completely relax you. Here is one of my favorite recipes using fresh peas. This hearty salad can be served warm or chilled. Enjoy!

From Sylvia Fountaine’sKitchen of Feasting at Home


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

about the chef.

Spring Pea and new Potato Salad with Tarragon and Mustard Seed

Ingredients• 1 lb new baby potatoes (or fingerling potatoes)• 2 cups fresh shucked spring peas • 1 cup packed Italian Parsley• 1/4 cup packed tarragon leaves• 1 garlic clove-minced• 1/3 cup olive oil• 1/8 cup lemon juice• 1/2 tsp kosher salt• 1 tbsp whole grain mustard• 1 tbsp capers• 4 scallions- chopped• 1/2 cup chopped celery• lemon zest

DirectionsIn medium pot, blanch potatoes 20 min or until fork tender, in salted water. In a food processor, pulse parsley, tarragon, garlic until finely chopped. Add oil, salt and lemon juice. Pulse a few more times and set aside. In small pot blanch fresh peas 2 minutes, in heavily salted water. Drain potatoes and peas, rinse with cold water and place both in one large bowl. Add chopped scallions, capers, whole grain mustard and celery.

Fold in parsley tarragon mixture and taste for salt, adding a pinch more if necessary. Pepper to taste. Garnish with tarragon leaves and lemon zest.(Serves 4)

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40 may | jun 2013

enhancing the health of our little ones.OUR HEALTHY KIDS

Spring is here and while children should be outside playing and enjoying the outdoors, many will be stuck inside due to seasonal allergies.

As the sneezing, scratchy throat and watery eyes become increasingly unbearable, many parents will reach for pharmaceutical drugs to help lessen these symptoms. While these drugs may provide temporary allergy relief, drugs almost always come with undesired side effects. Natural remedies, however, often have fewer side effects and can alleviate allergic reactions to many environmental allergens.

Below are some natural methods for reducing the symptoms of allergies and keeping your child’s immune system healthy this spring.

#1. Clean up the diet. A poor diet high in wheat, dairy, and sugar will lower your child’s immune system and create more inflammation. One of the best ways to prevent allergies is to lower the toxic burden in the body which in turn lowers inflammation. Think of having a glass that is almost full (inflammation from diet) and now add in environmental allergens which is what makes the cup overflow and produces symptoms. Though you can’t control the environment you can control you child’s diet. Try avoiding mucous and congestion-causing foods such as dairy products, milk, processed wheat and sugar one month before and during allergy season.

#2. Include foods high in bioflavonoids. Pigmented fruit and vegetables such as red pepper, tomato, blueberries, blackberries, raspberries, grapes, cherries, oranges, strawberries and pomegranate are high in bioflavonoids. Bioflavonoids have an antioxidant effect and help the absorption of vitamin C which supports a healthy immune system and reduces allergic reactions.

#3. Include omega 3 fatty acids from cod liver oil. Fish oil has many health benefits including immune support and anti inflammatory effects. Cod liver oil specifically contains vitamin’s A and D which also support the immune system. To receive the full anti inflammatory benefits of fish oil it should be consistently consumed for three months prior to allergy season.

#4. Quercetin and freeze dried nettles. This is a popular combination that has been used for years to reduce the effects of allergies. Quercetin stabilize mucous membranes and prevents the release of histamine thus reducing inflammation. Current research shows how effective freeze-dried Nettle preparations are in the treatment of allergies. In a study conducted at the National College of Naturopathic Medicine in Portland Oregon, researchers found that 58% of the 69 patients suffering from allergic rhinitis reported moderate to significant relief from their symptoms. Freeze-dried Nettle leaves are also proving to be effective for many allergic reactions, such as allergies to dogs and cats, hay fever, and hives. In the freeze drying of Nettle leaves, the histamine and the formic acid are preserved. It is these ingredients, found in the stinging hairs, which act as an antihistamine, when taken internally. It has no known side effects, unlike many over-the-counter antihistamine preparations.

#5. nasal irrigation. Neti pots have traditionally been used to irrigate the nose to prevent colds, flus, infections, and allergies. Irrigation with saline solution helps to remove irritants that become lodged in the nose that trigger inflammation. It can be done preventively or for relief of acute symptoms. For small children who are unable to use a neti pot there are many over the counter natural nasal sprays available containing saline which can be used.

#6. Take a probiotic. Most of our immune system is in our gut. Probiotics are beneficial gut bugs that help to keep our inner ecology in balance. As more research is done on different strains of these bugs, everyone agrees that they are the key to a healthy immune system and also help to prevent allergies.

Keeping a clean environment, using natural cleaning products, and having an air purifier are some other tips to keep your child allergy free this spring.

Healthy

Written by Dr. Pamela Langenderfer

duringALLERGy SEASon

Keeping Our Kids


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Sarah Patterson is a Certified Clinical Herbalist in Spokane, WA. She is the owner of Radicle Teas, Tinctures and Tonics and sells her organically grown and wildcrafted herbal products at local farmer’s markets. She teaches herbal medicine classes and leads plant walks in the spring and summer. For more information, please visit: www.theradiclereview.com.

Stinging Nettles (Urtica dioica) are perhaps best known for stinging unsuspecting hikers and picnickers during the spring and summer months. They are also a prized medicinal herb that grows in our area, and worth getting to know. It is true, contact with the tiny hairs on a fresh nettle plant can produce urticaria (named after this very plant, Urticadioica), which is a temporary, but highly irritating rash. Gathering nettles safely requirescaution and a good pair of work gloves.

Why would you even trifle with Stinging Nettle, you might be wondering? Nettles are supremely nutritious, and have a mild ‘green’ flavor, sort of like Spinach. Once they are dried or blanched, they loose their sting, so eating them doesn’t carry the risk of handling the fresh ones. Nettles are extremely high in Calcium, Magnesium, Chlorophyll, Iron, and a host of trace minerals. This abundant nutrition benefits the skin, hair, nails, and bones. Nettles are an energizing tonic to the adrenal glands, as well as restorative to the kidneys and bladder. And perhaps the most timely virtue for spring, fresh or freeze dried Nettles contain potent anti-histamine properties, helping to combatseasonal allergies.

The anti-histamine compounds become less active once the plant has dried, so for allergies and hayfever, use freeze-dried Stinging Nettle in capsules. Freeze-drying gives you the therapeutic effect of eating fresh nettles without the physical punishment of actually doing so. Nettles work best if you begin taking them before your main allergen blooms. For example: If Pine pollen is your nemesis come May, start taking the capsules in April. Even if you are already suffering from allergies, Nettles can still reduce the symptoms.

Enjoy Springwith

Stinging nettles!

For the nutritional and tonic benefits of Nettles, you may enjoy them as a tea. Put 4-6 tablespoons of dried nettle leaf into a quart sized teapot or mason jar. Pour boiling water over the herb, cover and let steep for 30 minutes. Pour through a strainer and drink throughout the day, warm or cool. (If you want to make one cup at a time it’s one rounded tablespoon per cup). Fresh nettles are available at Farmer’s Markets in the early Spring and can be cooked like spinach into soups, omelets and casseroles.

Wild nettles are a seasonal superfood!

42 may | jun 2013

nettles

Written by Sarah Patterson

Illustration by David Van Etten


Stinging nettles!

44 may | jun 2013

a guide to healthy teeth and gums.ORAL CARE

Many of us remember one of the most outspoken long distance runners in the world and he happens to be from here in the United States. He even wrote a revolutionary book about running, the first of its kind. I still remember my parents telling me the news and being in shock when I heard that Jim Fixx had died of a heart attack. I mean, he was in great shape, he ran all the time, exercised, ate right... how could this be possible?

Interestingly enough, if we were to poll most Americans, we would find that most Americans link cholesterol to heart attacks. Upon investigation of the facts of cholesterol and heart attacks and exercise, I’ve found some pretty interesting things about health that you are going to enjoy reading about.

Prior to World War II, a large number of Americans grew up in rural communities and ate whatever food they could produce on their farm. So clearly breakfast was bacon, eggs, toast and milk. We all know that these have a huge impact on cholesterol, but Americans were not dying in record numbers from heart disease at that time. Was it because they worked hard on their farms and got plenty of outdoor exercise? Perhaps. But what is interesting is that after our soldiers returned home from World War II many moved to the cities and suburbs and now 80% of the American population lives in non-rural areas. The problem now became 1. How do we feed people and 2. How do we get Americans to buy into the plan? So the cereal industry launched a massive marketing campaign to link cholesterol to heart disease. They spent millions to get Americans to buy the solution to lower cholesterol... an economic war still being fought.

Cut dairy and you reduce your cholesterol, so it’s “heart smart”! Sound familiar? Well now here is the interesting part that perhaps helps to explain why someone in great shape like Jim Fixx could die of a massive heart attack. Pathologists were puzzled why they were seeing half of all heart attack deaths had occurred in people with normal cholesterol. So they went right to the source. The pathologists took the blockages that caused the heart attack and dissected them.

What they discovered was at the center of the blockage was a bacteria that is only found in the human mouth and throat. Leaving the question: how did it get to the heart and trigger the heart attack? They found a build up bacteria in your mouth is eventually dislodged, travels through the bloodstream and eventually increases your risk of heart attack. In addition, your body’s immune system is heightened when it’s fighting off gum inflammation, which can affect the heart too. Granted, there are many factors involved in heart attacks and oral bacteria is only one part of that puzzle, but good oral hygiene can be an important part of prevention.

If good health is your goal, keeping the amount of bacteria in your mouth at a minimum may very well maximize your health!

#1. The harder I scrub, the cleaner my teeth will be. In fact, small circular motions has proven to be more effective. Hard scrubbing especially with a hard toothbrush bristle leaves excessive plaque in between the teeth and can create gum recession.

#2. I don’t floss my teeth because it makes me bleed. Gums bleed BECAUSE you don’t floss. Bleeding is evidence of inflammatory disease and with flossing consistently for 3 weeksthat bleeding may resolve.

#3. I don’t have any pain so I don’t need to go to the dentist. Most decay and gum disease is actually asymptomatic. It is important to visit your dentist for regular, preventive care to catch decay while it is small and easy to treat. Don’t wait!

#4. I don’t have any insurance so I can’t go to the dentist. Most dentists have cash discounts or other programs available to make dentistry affordable. It may seem overwhelming but oral care is important to your overall health and you are worth the investment!

#5. Whitening toothpaste is better for my teeth. Whitening toothpaste may seem like it’s working but it works differently than at-home or in-office whitening products.Whitening toothpaste is abrasive and only scrubs off the stain whereas the whitening gel actually changes the color from the inside out. Most whitening toothpaste is too abrasive and causessensitivity and gum recession.

#6. I’m pregnant, I can’t go to the dentist.It is very important to take care of your oral health during pregnancy. Periodontal disease and gingivitis have been linked to pre-term labor.

5 Myths in Dentistry

dentalbacteria.

Written by Erin Elliott, DDS


Written by Toby Reynolds

Spring seems to me a season of weightlessness. A time to defy gravity, to chase the sun, to climb into the high bows of a large evergreen and listen to the cones snap and pop with warmth. A time to soar with falcons, though my feet barely leave the ground. It’s the time when, to an athlete on an early morning regimen—and by ‘athlete’ I mean someone who gets out there. Someone who exercises because it’s part of a healthful life, and is ,therefore, part of your job. Part of your daily responsibility—the sunrise means the end of starting and finishing in the dark. The end of training in the cold.

Spring is also the time when I begin to look forward to eating lighter—and by ‘lighter’, I’m talking about weight. Perhaps it was passed down by my mother, but when things start warming up outside those crock-pot roasts, and pots of chili and beef stew no longer interest me. Not when the sun and birds and buds are all telling me it’s time to leave the heavy winter foods, and go lean and light.

When the warm season hits, Quinoa becomes a major item on my gluten-free menu. It’s light, low fat, satisfying, and can be eaten hot or cold.

Quinoa has a low glycemic index and provides all eight of the essential amino acids, thus creating a complete protein. In a mere ¼ cup (dry), this ‘mother grain’ provides you with protein (6g), fiber (3g), and necessary fats (3g) and carbohydrates (31g). Furthermore, unlike rice, quinoa has staying power; you won’t be craving a second meal an hour later. And, if you’re an athlete, quinoa helps to keep you from bonking.

Quinoa Greek Salad

• 1 Tbsp. Olive Oil• 1 Red Pepper Seeded and Sliced

• ¼ Cup Red Wine Vinegar• 2 Tbsp. Fresh Lemon Juice

• 1 Clove Garlic Minced• 3 Thin Slices Red or Yellow Onion

• 10 Stuffed Green Olives Sliced• ¾ Cup Crumbled Feta Cheese

• 1 Roma Tomato or 12 baby Tomatoes Sliced in Half• 1 English Cucumber Diced

• 4 Cup Quinoa Cooked and Cooled• Salt and Pepper to Taste

1. Cook pepper and olive oil in a skillet until done.2. Mix all ingredients together. Serve and Enjoy!

Perhaps the greatest quality of quinoa is it’s versatility. Quinoa can easily be used to replace rice and pasta, and takes on the flavors of the foods it’s combined with. Try quinoa topped with spaghetti sauce, hot quinoa cereal (cook it up, add dates, figs, apples, berries, nuts etc. and rice milk), or, my favorite, Jen’s Quinoa Greek Salad. I’ve even mixed quinoa with scrambled eggs. Feel free to experiment with this wonderful little grain. And if you don’t find yourself chasing the sun, or soaring with falcons, you’ll certainly feel good about what you’ve eaten. Because you’ll feel really good.

Toby Reynolds is the Owner and Director of Iron-Core Racing.Discover your Iron-Core, and see how Iron-Core Racing supports the community at www.ironcoreracing.com.

Cooking Celiac

46 may | jun 2013

natural probiotics found in fermented (also known as ‘cultured’) food have been appreciated by many people around the world for centuries. In the US, we have a history of making many naturally fermented foods that dates back to the pioneer days. The practice has recently had a big resurgence in this country because eating fermented foods is so good for our health. Natural fermentation is making a comeback in our healthy diets and is also growing in popularity worldwide.

What are probiotics and why do we need them?The root of the word probiotic comes from the Greek word pro, meaning “promoting” and biotic, meaning “life.” Our digestive system normally has what we would call “good” bacteria and “bad” bacteria. Maintaining the correct balance between the “good” bacteria and the “bad” bacteria is necessary for optimal health. Medications, diet, diseases, and environment can upset that balance. When the digestive tract is healthy, it filters out damaging things, such as harmful bacteria, toxins, chemicals, and waste products. A healthy digestive system also absorbs the things that our body needs (such as nutrients from food and water) so that they may be delivered to the cells where they are needed.

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

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

Dr. Margo Jordan Parker has been a Coeur d’Alene resident since 2001. She has practiced Acupuncture, Oriental Medicine and Holistic Nutrition for the past 27 years. She helped to develop the Program In Integrative Medicine at the University of Arizona, College of Medicine with Dr. Andrew Weil. She is the owner and product formulator for her company, Herbal Fortress.

Written by Margo Jordan Parker, Lic.Ac., Dipl.Ac., OMD

Health Benefits of natural Probioticsfrom Cultured and Fermented Foods

Join Dr. Margo at “The Joy of Fermented Foods” Cooking ClassJune 8th at Pilgrim’s Market in Coeur d’Alene from 10am-Noon

References: Quigley, E. “Small Intestinal Bacterial Overgrowth: Roles of Antibiotics, Prebiotics, and Probiotics.”Gastroenterology 130.2 Suppl 1 Feb. 2006: S78-90.,“Safety of Probiotics Used to Reduce Risk and Prevent or Treat Disease.” Agency for Healthcare Research and Quality. Apr. 2011. www.ahrq.gov/clinic/tp/probiotictp.htm#Report. USA. National Center for Complementary and Alternative Medicine. “Oral Probiotics: An Introduction.” Nov. 2011. www.nccam.nih.gov/health/probiotics/introduction.htm. Whorwell, P.J. Am J Gastroenterol 10.7 July 2006: 1581-1590. Goyal, R. “The Enteric Nervous System.” NEJM 334 Apr. 1996: 1106-1115. Guarner, F. “Gut Flora in Health and Disease.” Lancet 361.9356 Feb. 2003: 512-519. Hadhazy, Adam. “Think Twice: How the Gut’s ‘Second Brain’ Influences Mood and Well-Being.”Scientific American Feb. 12, 2010. www.scientificamerican.com/article.cfm?id=gut-second-brain.“Health Benefits of Taking Probiotics.” The Harvard Medical School Family Health Guide Sept. 2005. www.health.harvard.edu/fhg/updates/update0905c.shtml.

2013 SEASONS C H E D U L E

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f inal THOUGHTS

My perfect weekend ritual is Saturday or Sunday morning yoga, followed by a visit to the market for a bistro sandwich, some country soup, and a spill through local publications. I love seeing people outside of their work doing things they enjoy, chatting over boutique lattes and scones. Very few things shake me from these existential delights. But on a recent Sunday morning, I was shaken.

In the midst of the sounds of deep breathing, subsequent to a few full rounds of sun salutations, I awoke to the familiar but nonetheless disconcerting sound of someone unlocking her phone. Followed, somewhat unsurprisingly, but nonetheless distractingly, by the sounds of typing. Swwwwiiiiipeee. Click. Click-click-click. Click. I thought, “It can’t be. It mustn’t be.”

Looking back through the boughs of my downward dog, I confirmed the worst. Not one young woman—two young women engaged in mad smart phone discourse in the middle of yoga class. Facebook? Twitter? Isn’t that the equivalent of asking Siri when the next iPhone will be released, right in the middle of Catholic mass?

The situation begged for empathy. After all, were these women so pinned by the aura of urban hip-toting, quick-firing techno-scenesters that they couldn’t break free? Look, I’d like to jive like the folks in the commercials; yet, we have to have some restraint. No?

I tried to be empathic, but all I felt was rage, shock, utter dismay. Even if I could get beyond the disrespect they served up to everyone in the room, the act was still downright—well—pathetic.

You see, yoga is supposed to be different. Whatever the American bent on an old eastern tradition, yoga is supposed to save us from the external and tap deep into our physical, mental, emotional and spiritual potential. It is not, as it were, just another vessel for the newest app.

Here’s a fact. 13 percent of internet traffic now crams through mobile devices. Have they improved our lot? I think so. Have they also depersonalized our relationships? Definitely. It’s hard to even hold a conversation with your friends, family or co-workers without someone compulsively juggling his or her phone. The condition is almost pathological—a touch screen germ, of sorts.

You have a choice. Take control! If only for extended pauses to catch your breath, take a moment to disassociate yourself from your mobile devices and all the accompanying baggage. At the very least, if only for two hours of yoga, every weekend, leave your phone in the car. Even if you miss it like a lost pet, I won’t. Namaste.

Y o g aand cell phones?

Written by Keane Sweet

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North Idaho Wellness Magazine May/Jun