Mind & Body April 2015

Mind Body +

Spring 2015

Meditation on the go

Learn the best methods to get a moment of peace

Project:Purpose

Meet the 2015 teams

RECIPE REVAMP

Three comfort food favorites get amped up, dinner party style

On the cover

SHERYL SORENSEN & JENNIFER ARCHULETA The winners of Mind+Body’s mother-daughter makeover share what makes their relationship work

Presented by

LOCAL RESIDENTIAL CUSTOMER Mind+Body/Spring 2015 1

PRSRT STD ECRWSS U.S. POSTAGE PAID PERMIT NO. 600

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There’s a whole new era of health care in Fort Collins with the opening of Banner Fort Collins Medical Center and Banner Health Center. This is an opening of communication between everyone involved in your care. This is the latest technology with remote patient monitoring so doctors have a second set of eyes to ensure that every inpatient receives the right care at the right time. This is giving you access to a full spectrum of specialists and working closely with independent physicians. It’s like nothing you’ve ever seen from health care and everything you should expect.

BannerHealth.com/FortCollins • (970) 229-4000 •

/BannerHealthColorado • Harmony Rd. & Lady Moon Dr.

U YO

THINK

TH

Building IF

E

IS

16

25

ASTONISHING, 44 18 SEE Wait UNTIL YOUDepartments Get Style

Get Centered

Dress for your type 10

Meditation on the go 34

Dressing for any occasion 12

The reality of spring cleaning 35

Fun finds 14

Get to Work

WHAT WE’RE DOING FOR

60

HEALTH CARE.

Features

60

Sheryl Sorensen & Jennifer Archuleta

The winners of Mind+Body’s mother-daughter makeover share what makes their relationship work

66

Facing fears

Get Beautiful

OF NEV

What’s mine is mine 38

Spring change-up 16

Staying relevant 40

Get Fit

Taking the leap 41

Project: Purpose 18

Get Home

Comfort is everything, almost 20

New ways to use old stuff 43

Keeping an exercise journal 21

Composting 44

Fit in 20 24

Prepping for guests 45

Get Healthy

Get Out

Recipes 25

Danielle Ate the Sandwich 46

The experience: Juice fasting 30

Aerial Silk 48

On the rocks 31

Are you responding out of fear? Take steps to overcome it

on the cover

presented by

Jennifer Archuleta and Sheryl Sorensen photographed by Erika Moore.

Hair and Makeup by Ali Crowley of The Cutlery Salon, 970.482.0461, cutlerysalon.com.

Clothing from Sunday Supply Co., sundaysupplyco.com. On Sheryl: LA made Boyfriend Zen Tank $42, Splendid Melange Linen Top (in white) $108, Paige Denim Verdugo Skinny Gabrielle $169. On Jennifer: Splendid Waterville Floral Tank $68, Paige Denim Verdugo Ultra Skinny Armstrong $169.

Mind+Body/Spring 2015 3

HE

President/Publisher

Kathy Jack-Romero kathyjackromero@coloradoan.com

Mind+Body Editor

Alicia Preston aliciapreston@coloradoan.com

Creative Director

Erika Moore erikamoore@coloradoan.com

Online Editor

Kristin Deily kristindeily@coloradoan.com

Editorial Coordinator Claire Whitworth cwhitworth@coloradoan.com Advertising Director

Tyler Kidd tylerkidd@coloradoan.com

Sales Lead Sara Cagle saracagle@coloradoan.com Marketing Manager Sarah Armstrong saraharmstrong@coloradoan.com Ad Services Manager Matt Varns mattvarns@coloradoan.com Copy Editors

Holly Engelman, Victoria Murray, Joe Mathis-Lilley

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 Š2014 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professonal.

4 Mind+Body/Spring 2015

From the editor

Rebirth Just over a year ago, I became the editor of Mind+Body magazine. I’ve had to throw caution to the wind in order to overcome many fears and share my thoughts, stories, and vulnerabilities with thousands of people. The sense of accomplishment, mental rewards, and inspiration I’ve felt and received is beyond words, and I’m more than grateful that I’ve been fortunate enough to have had this experience.

Though I have learned invaluable lessons, at 25 years old, I still have much more to learn.

The time has come to pursue new opportunities and explore what else the world holds for me. It has been a privilege to lead this chapter of Mind+Body, and I can’t wait to see what’s to come. I thank each and every one of you for taking this ride with me, and I wish you the best of luck—that you chase your dreams and never hold back!

Coming at a perfect time, especially for me personally, this issue is all about facing fears, building independence, and experiencing new things. We take a look at what it means to overcome uncertainty, and how to handle positions of leadership and power. The Mind+Body team took on health challenges first-hand, and we share our perspective as Colorado gets ready for warm spring and summer weather.

Inspired by the House of Chaos and Reality Bites teams who led the way in 2014, a new group of brave participants begin their journey with Project:Purpose this year. I can honestly say, choosing the final four was one of the most difficult decisions in the history of Mind+Body.

Get ready to meet the representatives of 2015, and don’t miss out on the new twists we have in store for them this year.

Like us on Facebook, and follow us on Instagram and Pinterest—share your feedback and help the team continue to grow. I can’t thank you all enough for the opportunity that I’ve had over the past year and a half; I hope to see you around!

Follow Mind+Body Online coloradoan.com/mind-body

Alicia Preston, Mind+Body Editor

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CMYK / .ai

MindBodyMag

CALLING NOCO SUPER WOMEN!

mind.body.magazine

Mind+Body is looking for remarkable women to feature in July’s 2015 NoCo Super Women issue!

We’re looking for Northern Colorado women from business owners and entrepreneurs, to musicians and artists, to activists and philanthropists and more. We want to hear about them all! Submit nominations by May 8 at coloradoan.com/NoCoSuperWomen2015

MindBodyMag Mind+Body/Spring 2015 5

Four years ago they came to Colorado State as dreamers; now we all marvel at what they’ve become. Congratulations to this new generation of thinkers, leaders, and makers as they embark on new adventures.

Wherever they go, they’ll always be Rams.

State of Dreams Fulfilled

Contributors

Stacey McKenna Andrew Kensley

Writer/Physical Therapist Andrew writes features for Mind+Body Magazine and the University of Colorado Health Insider, and has written a parenting column, features and travel content since 2009 for the Fort Collins Coloradoan. He writes a parenting blog, The Dad Life, has published short fiction and completed a literary novel in addition to working as a physical therapist. Follow Andrew on twitter: @amkbean

Writer

Stacey McKenna is an anthropologist, freelance writer, and yoga instructor living in Fort Collins, Colorado. An avid rock climber, animal lover, and traveler, Stacey compulsively collects new and challenging experiences. You can find her writing at www.anthropologyofthefamiliar.blogspot.com or follow her on Twitter: @mckenna_stacey.

Get to Work Sponsor

Susan Larson Owner/Stylist at The Cutlery Salon Ali was born and raised in Fort Collins. She lived in New York City for a year working for MTV as a hairstylist before moving back to Fort Collins to open her own salon. Find her online at cutlerysalon.com 8 Mind+Body/Spring 2015

Personal Finance Contributor Susan and her husband, Derek, are thrilled to have made Fort Collins their forever home two years ago. She is a financial advisor, public speaker, writer and founder of the nonprofit Intentional Spending. You can follow her posts on LinkedIn: https://www. linkedin.com/in/susanlarson1 or facebook.com/SusanLarsonFinancial AdviserNorthernColorado

Diana Walton Photo: Christina Gressianu

Ali Crowley

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Dress for your

get style

the “perfect” dress. Balancing proportion is a very close second. Remember, if you’re larger on top, balance this with a little volume on the bottom. If you’re bottom heavy, draw the eye upward with prints, ruffles, or embellishment.

Hourglass: If you’ve got an hourglass figure, consider yourself lucky! These proportions tend to lend themselves well to most styles.

The key here is to really highlight that waist of yours for some serious va-va-voom. A classic wrap dress should be in your closet for an effortless go-to look.

Rectangle: Color blocking helps break up your shape and create more visual interest.

Rectangles tend to be more athletic, so it is important when choosing the perfect dress to go for something that will help create a waist. Whether you’ve found a garment with detailing at the waist, or you add a belt at your midsection, this will help create a curvy, feminine silhouette.

Pear: Drawing the eye upward is important to balance out a pear shape. Try adding volume, texture, print, or embellishment, while keeping the bottom portion of the dress simple and sleek.

CALYPSO St. Barth Dress $225, Daisy Shop necklace $12, Monsoon sandals $68, Vince Camuto purse $190

Alice & Olivia dress $698, Ted Baker purse $150, Malene Birger bracelet $125, Lanvin wedges $690

Santorini dress $114, Vera Bradley bag $198, Pelle Moda sandals $135, Ice 28 earrings $46

10 Mind+Body/Spring 2015

Photos: @kimberlycauti/polyvore.com, colored denim by @wntrdove/polyvore.com

A surefire way to feel effortlessly sexy, confident, and stylish is to remember one simple rule: create/emphasize your waist.

Once you’re able to master this styling tip, every dress you try on will suddenly become

type

get style

How do I know what body type I have?

by Kimberly Cauti For these and more great fashion picks follow Kimberly, @kimberlycauti, on polyvore.com

Apple: Emphasizing the bust is the number one rule when dressing an apple shape.

Choose a dress with a V or scoop neck to draw the eye down and lengthen your torso. Empire waists or distinctive waist detail will help create curves and define a waistline. Fit and flare styles will work best for you.

Cynthia Rowley dress $395, Neiman Marcus earring $80, Lulu’s shoes $100, Charlotte Russe clutch $13

Rectangle: Similar to an hourglass, your bust and hips are approximately the same measurements, but you have little to no waist definition. This also tends to be athletic types.

Apple: You have a larger bust, broad shoulders/back, and an undefined waist. Your arms and legs tend to be on the thinner side and your bottom half is smaller than your top.

Pear: You have larger hips, legs, and a butt. Your bust is smaller and shoulders are narrow in comparison.

Hourglass: Your shoulders/bust and hips are in proportion with one another and your waist is noticeably smaller in comparison.

Mind+Body/Spring 2015 11

get style

Dressing for any occasion

For more great fashion picks follow Kimberly, @kimberlycauti, on polyvore.com

by Kimberly Cauti Casual

Mala Multi Tassels (2 shown) starting at $45.95, Element Matcha Sweater $54.50, Knot Sisters LUX Dress (Blush shown) $80.50.

Available at Blue Harvest Apparel (blueharvestapparel.com).

Family reunion, company picnic, BBQ Tempting as it may be to throw on a basic dress and flip flops before heading out the door, try kicking it up a few notches the next time you’re invited to a casual daytime soiree.

A simple sundress in a happy hue paired with a metallic flat and dainty jewelry is the epitome of casual chic.

Choose a material that is lightweight and has some movement for the ultimate comfort.

Semi-formal

Gold Stone Necklace $34.50, Raj Matalic Clutch $45, Native Bracelet $16.95, Olive + Oak Pale Silver Combo $64.95. Available at Blue Harvest Apparel (blueharvestapparel.com).

Baby shower, graduation, daytime wedding This is your opportunity to really have some fun with springtime dressing. You can get away with slinky straps if you’ve chosen a dress with a slightly longer hemline, which is ideal for most occasions in this category. If you’re having trouble deciding what hemline works best for you, remember that you can’t go wrong with a knee length sundress!

Try pairing your ensemble with wedge sandals for a more polished look without sacrificing comfort or ease of movement. A color palate of soft pastels really up the ante in creating a classy, sophisticated spring look.

Roost Brass Bar Earrings $28, Roost Slim Cuffs (set/2) $36, Bella Luxx Scarlet Maxi Dress $208. Available at Sunday Supply Co. (sundaysupplyco.com)

Formal Evening wedding, work event, cocktail party When attending a formal event during the warmer months, opt for a sleeveless fit and flare style. The silhouette is a timeless classic and will leave you looking effortlessly elegant, no matter the color or pattern you choose. When going for a basic neutral, try pairing fun, vibrant accessories for a touch of personality.

Summer occasion dressing DO: Consider the location or time of day. Will you be outdoors? Is the event at night?

Hemlines and fabrics should, and will, vary depending on these factors.

12 Mind+Body/Spring 2015

DON’T: Wear a strapless dress made from cotton, jersey, or any other flimsy material to a semi-formal or formal event.

You’ll look like you just came from the beach.

DO: Wear a maxi dress to any occasion! Find a maxi in a lux material that can be paired with heels or flats. You will be able to dress it up for a wedding or down for a BBQ and look amazing either way. Plus, more bang for your buck!

DON’T: Be afraid to wear bright colors or fun prints. After a long winter of blacks and greys, adding some happy to your wardrobe is a must!

Mind+Body/Spring 2015 13

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Minnetonka Sandals, 48 styles in stock $39.95 & up; Bark-K leather bags $38.99 & up; Beaded turquoise necklaces with natural stones $40.00 & up. Santa Fe Craftsman, Downtown Fort Collins, 970-224-1415, santafecraftsman.com

Travel in style with these Haiku purses starting at $59.

Brown’s Shoe Fit, The Square, 3500 S College Ave, Fort Collins, 970-226-1776

Join the patterned legging craze with a classy & fun print from lucy in their signature powermaxTM moisture-wicking four-way-stretch fabric $79. Add an ALO Yoga breezy tank in slub jersey with anti-microbial properities $40 & top with a lucy soft & breathable long sleeve deep-back tee $65. Prima Bodywear, 123 N. College, Downtown Fort Collins in the Opera Galleria, 970-484-2623

14 Mind+Body/Spring 2015

“ I Just Wanna Ride Bikes” Muscle Tank $28; Jordan Braided Headband $22; Balibana Crochet Headband $20; Flower Earrings $6.

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fun finds get style

Show your Colorado spirit with our great selection of Colorado-themed apparel & home decor.

Colorado Plaque $24.98; T-Shirt $18.98; Hat $23.98, Alpine Arts – The Colorado Showcase, 112 N. College, Downtown Fort Collins, 970-493-1941

Sticks accessories & furniture, handmade & hand-painted in the U.S.A. In stock or special order, $121.99 & up. The Right Card, Downtown Fort Collins, 970-221-3030

Run better this spring with new shoes and socks! Feetures! Elite with socklock support system. Better fit. Better feel. Better run. $14.99. New Balance Boracay Fresh Foam Running Shoes $135, Brown’s Shoe Fit, The Square, 3500 S. College Ave., Fort Collins, 970-226-1776

Mind+Body/Spring 2015 15

get beautiful

Time for a spring change-up

Summer is coming

by Ali Crowley Go short: The lob and the bob are still going strong in Spring 2015 and are a great, easywear style as we head into summer.

Not everyone needs to go blonde for the warmer months. Here are a few tips on mixing it up.

Go dark: A few Balayage highlights will give your hair that sun-kissed look without spending hours in the sun

Chop it!

Shorter hair is making a huge come back. Long, beachy waves are starting to become a thing of the past. Short, textured bobs or even lobs (long-bobs) are much easier to maintain during hot months. You’ll avoid that sweaty neck and be less inclined to pull it up into a messy bun every day.

Give it a try, and save some time on blow drying.

Go bold: Try a darker nail color this summer to really bring out that golden skin.

Go dark Get a glow: Use a tinted moisturizer to give your skin a break over the summer.

Try a new trick: Use an orange or red based lipstick to offset dark circles after those late nights out.

16 Mind+Body/Spring 2015

Lighter in the summer and darker in the winter is as old as “don’t wear white after Labor Day”. Darker roots and a few Balayage (the new Ombre) streaks throughout look more natural and actually complement your skin tone better when you have a tan. Keep your ends lighter for a sun-kissed look.

Get a glow Tinted moisturizers are the way to go when the weather gets warmer. Your face will thank you for the break from heavy winter coverage foundation.

Add a self-tanning face lotion underneath for even more of a tan glow. My favorites are by Tarte Cosmetics.

Go bold As pretty as those pastels and neon’s look on tan skin, try darker, bolder polish this year.

Navy, plum, and burnt orange will mix it up and still complement your summer skin.

My favorite bold polish is Essie “The Perfect Cover Up”.

Try a new trick Summer tends to keep us up later, it’s light out longer and who can resist those patio sangria nights? Try lipstick under your concealer for dark eye circles.

Coral for lighter skin all the way to red for dark skin. Dab a few dots under the eyes and let set, then pat concealer over. Red/ orange tints cancel blue/green under eye circles and will keep you looking bright and alert all day! Check out the how-to video by blogger Deepica Mutyala on YouTube.

Mind+Body/Spring 2015 17

get fit project:purpose

Project:Purpose 2015

Mind+Body and Miramont Lifestyle Fitness are excited to announce the teams for the second annual Project:Purpose. We invite everyone to meet our participants, learn their stories and their struggles, and follow their progress in the magazine as well as on Mind+Body’s website and social channels. The 2015 project promises to be challenging, exciting, and ultimately rewarding for all of our participants. The Mind+Body and Miramont teams would like to congratulate the participants on taking the first step towards their healthier selves, and thank them for their willingness to allow everyone to follow along on their journey. So without further ado, allow us to introduce our Project:Purpose 2015 Teams!

For Project:Purpose 2015 updates, follow us on Facebook: facebook. com/mindbodymag and online: coloradoan.com/mind-body

Trainer Michelle Stout takes Jessie Doerffel’s heart rate following a cardio test during her general fitness assessment at Miramont North.

Team LaRusso Meet Jesse Doerffel (31) and Derrick Smith (37), husband and wife team and owners of local food truck Common Link. This fun couple is hoping to become healthy for themselves, enjoy the outdoors more, and to start prepping for a family. They are facing the challenges of a daunting schedule, as well as being around delicious temptation all of the time. They are visible members of our local community, so the next time you see Common Link out and about stop by and with them luck!

M+B: Jesse, what are your individual goals?

Jesse: My husband and I own a business in Fort Collins and I typically fall into the “I’m too busy” routine, which I am 100% committed to kicking! We would like to try for a baby late this year and I want to be as healthy as I can possibly be. For myself, to live long for our family and be happy with what I can

accomplish. I would like to find a healthy and gradual way to drop the weight and feel great.

M+B: Derrick, what are your individual goals?

Derrick: I grew up in Oklahoma where outdoor activity was not the norm. I am married to an outdoor enthusiast and want to keep up and be healthier.

M+B: What is your goal as a team?

Jesse & Derrick: We have been together for over 10 years. We have both worked in the luxury hotel/hospitality industry and our schedules have always been all over the place! We have spent our free time over the years traveling, searching for incredible locally- sourced food together, and owning/ operating a business together, but working towards better health needs to be our number one priority. The likelihood of us succeeding at this is much greater if we can do it together and as always, support each other.

Meet the Support Team

18 Mind+Body/Spring 2015

Michelle Stout

Kim Crady

Michelle Stout was born and raised in Grand Junction, Colorado and then followed her passion for Health and Wellness to Fort Collins and Colorado State University. As a Personal Trainer and Wellness Coach at Miramont Lifestyle Fitness, Michelle has had the opportunity to impact the lives of her clients on a daily basis. Michelle specializes in many areas of fitness and is always willing to pursue a training method that will inspire her clients to achieve their goals.

Kim Crady is a Certified Health & Wellness Coach through Real Balance Global Wellness Services, LLC. In addition to 15+ years working in the education system with adults and children, Kim has experience as a Third Degree Reiki Practitioner. Kim's coaching specialties include a clientcentered, whole-person approach, balanced fitness, stress management and strength in supporting life transitions and transformation in people working through injury, loss, or health challenges.

project:purpose get fit

Above Left: Michelle Stout assesses Derrick Smith’s flexibility during his general fitness assessment.

Left: Stacey May performs a strength test during her general fitness assessment.

Above: Trainer Chelsea Hart measures Jennifer Doyle Vancil’s bodyfat percentage during her general fitness assessment at Miramont Central.

Team Moms on a Mission Meet Jennifer Doyle Vancil (42) and Stacey May (26), both busy moms who were complete strangers before starting Project:Purpose. Jennifer and Stacey were placed together by Mind+Body Team and Miramont Team to make the ultimate mother duo, and have come together as a team already. They are both very motivated, and should be inspiring to follow on their journey.

M+B: Jennifer, what are your individual goals?

Jennifer: As a single, working mom I spent a lot of time taking care of other people and have gotten out of the habit of taking care of myself. I gained 25 pounds over the past two years after a car accident injury and I want to regain my active lifestyle and lose those 25 pounds. I’d like to run a 5K with my kids,

hike my first fourteener, learn to swing dance, and start riding the bike I just bought at the bike co-op. My goals are pretty ambitious but I know I can do it!

M+B: Stacey, what are your individual goals?

Stacey: I have a toddler daughter, and want to be a role model for her. I want to show her how to love herself: mind, body, and spirit.

Last year I trained for and ran my first 10K and loved it! I felt so proud! However, the weight loss I expected didn’t happen, because I did not address my diet. Recently, I signed up for the Colfax Half Marathon. I am both nervous and excited. My goal is to not only accomplish my first half marathon, but also (in time) get to my goal weight. With accountability, guidance, and help I know I can do this!

Chelsea Hart

Brooke Floerke

Chelsea Hart has been with Miramont as a certified personal trainer and group fitness instructor since 2007.

Originally from Woodland Park, Colo., she made her way to the University of Colorado at Boulder to study Psychology, Integrative Physiology and French. She has a passion for running, cookies and for helping others discover their true potential through exercise and wellness.

Brooke Floerke is a registered dietitian (RD, RDN) through the American Academy of Nutrition and Certified Wellness Coach through Real Balance Global Wellness Services, LLC. Brooke graduated from Texas Tech University in Lubbock, Texas and has been practicing for four years. Her specialties include dietary management of chronic disease, weight loss nutrition, intuitive eating and preventative wellness.

Mind+Body/Spring 2015 19

get fit project:purpose

Assistant Manager Josh Smith, of Brown’s Shoe Fit Company, checks Jennifer Doyle Vancil’s shoe size during her fitting.

Team LaRusso compares shoes during their shoe fitting at Brown’s Shoe Fit Company

Comfort is everything, almost

by Alicia Preston

As Project:Purpose 2015 gets off and running, our participants were taught the importance of having a proper shoe fitting, courtesy of Brown’s Shoe Fit Co. One of three body parts that never stop growing throughout your life, feet need to continuously be attended to. Most people grow 2 - 2 ½ shoe sizes throughout their adult life because there are so many little bones and tendons in your foot. As

The better a shoe fits, the better it supports the foot, and the more comfortable it is. one’s body weight walks all over your feet, literally, these tendons and bones stretch and spread out in the same way that a rubber-band loses elasticity over time.

Why is it important to get a proper shoe fitting?

First and foremost, it’s more comfortable.

The better a shoe fits, the better it supports the 20 Mind+Body/Spring 2015

foot, and the more comfortable it is. Brown’s recommends starting with an athletic shoe style and determining the best-fitted shoe from there.

What are common foot issues that can be corrected with properly fitting shoes?

Plantar Fasciitis is the leading cause of foot pain.

This happens when the piece that connects the heel to the center of the arch and ball of the foot becomes inflamed causing stretching, ripping and tearing inside the foot. Regardless of what your brain might think, stronger support is better in order to heal and relieve the pain.

Pronation and supination are also seen often.

Pronation occurs when a person walks on the inside of their foot, and supination when walking on the outside. Finding a proper shoe that accommodates the way you walk will help align the entire body, preventing pain in the feet, ankles, knees, all the way up the spine.

One size does not fit all Like finding the perfect cut of jeans to fit each unique body shape and size, every foot is different and needs support on different levels and in different places. Remember, what works for one person, isn’t necessarily going to be right for the next.

get fit

Keeping an exercise journal

by Eric Neilsen A few days ago, my morning workout session started off with an easy bike ride, to warm up my legs, and finished off with a track session of 200s and 400s. However, before I even began my ride to the track, I did something that I have found helpful over the years. I reviewed my exercise journal. By reviewing my notes from a track session the week before, I knew what my performance was and what notes I had made about how I felt.

This week’s goal was to see if I could repeat the performance and see if it felt just a little bit easier.

Fortunately, things worked out well and it was a success.

Looking at past performance is not always a guarantee of future performance, but it does help give you an idea of where to start, as well as what to try or not try when building on a previous routine. Keeping an exercise journal is a key point in tracking your success and can be done in several different ways.

Why should I keep an exercise journal?

Measure Progress – Improvements in fitness or lack thereof is probably one of the biggest benefits of keeping a journal. It will allow you (and your coach, if you have one) to plan future workouts as your training progresses. This leads to training smart and racing fast!

Injury Prevention – If an injury pops up, having good notes can be very helpful. You can review what you’ve done in previous workouts to see if you were overtraining and make necessary adjustments.

Accountability– Just knowing you will need to record what you’re doing sometimes helps you get out the door, especially if you’ve hired a coach. Plus, when you possibly doubt yourself, looking back at past training and seeing how far you’ve come can be very motivating.

Paper vs electronic journals?

If you decide to go the paper route, find one with room for notes

and a weekly/monthly calendar.

This is helpful in reviewing what you’ve done as well as planning ahead for future training sessions.

When going the electronic route, there are plenty of options to choose from. For example, Training Peaks (trainingpeaks.com) offers both basic and premium accounts depending on the needs of the athlete. Anyone can set up a free basic account to start immediately logging workouts.

Once you have decided how you will record your training, determine when you are most likely to do so (right after the workout or later in the day) and get in the habit of doing it consistently.

Things to include in your journal: • Type of workout (swim, bike, etc.)

• Duration • Purpose/Intensity • Drills/Technique work • Any data you collected (HR, Power, lap splits, etc.)

• Nutrition pre, during & post • Morning resting HR • How much/quality of sleep • Energy level, physical and mental • Weather conditions • Any new feelings of pain or discomfort Lastly, keeping an exercise journal gives you a great place to write down your fitness goals. The key is being as consistent with the journal entries as you are with your training.

Knowing where you have been helps you plan where you want to go!

Get more great advice and tips from Eric online at coachericneilsen.com

Mind+Body/Spring 2015 21

Banner Health

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The picky eater problem In any group of small children, there will be the enigma of child rearing: The Good Eater. Is this the product of nature or nurture?

Did the parents of this child simply luck into this prized status, or do they possess some kind of secret ninja skills they selfishly refuse to share with their fellow parents?

The Good Eater is, no matter the origins, a rare commodity. Most children are picky eaters. As parents will attest, they are selective about what they will eat, when they will eat it, and how much they will eat — even of their favorite foods. While this is a common issue, many parents struggle with how seriously they should take their children’s selectivity and when they should be concerned.

Mind+Body talked with Dr. Phillip Rhoads, who specializes in internal medicine and pediatrics and practices at the Banner Health Center on Drake Road in Fort Collins, about children’s nutrition and how to handle the picky eater in your family.

Eating behavior can sometimes be very unpredictable — especially in infants and toddlers. They might eat a lot one day, then barely eat the next. Dr. Rhoads said that usually, picky eating by itself isn’t cause for serious concern. Only if the child is experiencing stomach aches, nausea, or severe weight loss from picky eating should a parent be concerned. It is important to make sure you are following your child’s weight and attending regular checkups with your doctor.

22 Mind+Body/Spring 2015

“As long as checkups are going well, then variances in eating day to day shouldn’t be cause for alarm,” Dr. Rhoads said.

Regular diet can be a much more important factor, however. Once children start getting older, they might become picky in the types of food they will eat, which can become an issue if certain nutrition basics aren’t being met.

Macaroni and cheese, hot dogs, and pizza seven days a week probably isn’t going to meet their basic needs.

Most children are able to get enough fats, sugars, and proteins in their normal diet, said Dr. Rhoads. But he emphasized the need for adequate amounts of calcium and vitamin D in a child’s diet, which isn’t too difficult to maintain. Supplementing a child’s diet with multivitamins is a good idea, but vitamins should not be used as a replacement for essential nutrients that are lacking in a regular diet. Two glasses of milk per day is enough to provide adequate calcium. For those picky eaters who might not like milk, Dr. Rhoads suggested foods that are fortified with calcium, including some cereals, juices, and yogurt.

Finding foods that both meet basic nutritional needs and that your child will eat can be a challenge. Setting a good example of what a complete meal looks like will reinforce the importance of nutrition in a child’s mind, and it will help them overcome

the barrier of picky eating.

“Studies have shown that it takes multiple tries to present a new food to a child before they will try it,” said Dr. Rhoads. “Parents should model good meals for their children on a regular basis, and over time they will become more comfortable trying different foods.”

Dr. Rhoads also suggested giving your children more agency over their diet — letting your children be a part of the decision-making process as they get older. Instead of preparing dinner how you would normally and forcing or tricking your children into eating foods they don’t like, give them multiple options for different fruits and veggies. Children might go through phases, where one week they will only eat a certain veggie, and the next week they won’t eat that veggie at all. Letting them make decisions from within the model you have established will encourage them to understand their own nutrition and eating habits.

Overall, picky eating shouldn’t be cause for concern as long as you aren’t seeing significant weight loss and regular checkups with your doctor are going well. Children’s eating habits can be unpredictable from week to week, or even day to day, and establishing a solid foundation for varied and nutritional meals will keep those picky eaters happy and healthy.

For more tips on establishing a healthy diet for your entire family, visit www.choosemyplate.gov.

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Banner Health

Attacking asthma Asthma affects about 6.8 million children and 18.7 million adults in the

factors should be taken into account,

U.S. – 9.3 percent and 8 percent, respectively – according to Centers

though too much emphasis should not

for Disease Control and Prevention. Mind+Body took the opportunity this spring season to speak to one of the local experts on allergies and asthma, Dr. William Culver of Banner Health, about the exact effects of this condition that impacts so many people.

Though a reversible and readily treated

and how they influence symptoms. Dr.

condition, the signs and symptoms

Culver points out that “it is essential in

of asthma can be uncomfortable and

every case to try and identify triggers so

frightening for the sufferer and caregiver

they can be avoided or at least properly

alike. Asthma occurs when the smooth

prepared for.”

muscle in the lungs constricts and airways

Children who have respiratory syncytial

become inflamed and narrowed. This

virus (RSV), a cold-like infection, are more

leads to wheezing, coughing, shortness of

likely to experience recurrent wheezing.

breath, and chest pressure or tightness in

While this is still cause for some concern,

most patients.

it is relatively common.

What causes it?

Who has it?

A relatively common condition, asthma

The life course of asthma varies

might be caused by a variety of exposures

considerably across the population.

and is often associated with other conditions.

While the condition is fairly common in

Conditions and exposures that are

childhood, some outgrow it, others will

regularly found to co-exist with asthma

only experience symptoms intermittently,

include eczema, exposure to cigarette

and still others seem to re-acquire the

smoke, a personal history of respiratory

condition later in life. There are also adults

infections, a family history of asthma,

who never experienced asthma symptoms

nasal allergies, food allergies, and other

as children but pick it up at age 35 or

respiratory conditions.

older. These individuals might not have

For many, allergies and respiratory

a specific trigger, such as allergies, but

infections trigger acute attacks and

might experience progressively severe and

symptoms, and a small number of patients

frequent symptoms.

face triggers in the workplace. For those

Diagnosing

individuals with “occupational asthma,” it

Diagnosing asthma is a largely clinical

is important to identify the specific triggers

affair. Most are diagnosed based on symptom history, tests of lung function (using a spirometer), and assessment of subjective experience. “All three of these

be placed on the patient’s subjective experience. We all experience things differently, so the more objective tests need to always be considered,” says Dr. Culver By combining these three layers of information, medical professionals are able to identify whether asthma is the cause of patients’ depleted function or experiences of suffering.

What can we do about it?

Fortunately, although having asthma can be scary and uncomfortable, it is readily treatable. For many, a primary care physician is able to oversee management of the condition, but there are asthma specialists, such as Dr. Culver, who are available as needed.

To ensure effective treatment, the first step is to measure lung function as accurately and as promptly as possible.

Once this is done, early and consistent treatment minimizes the potential for longterm, irreversible damage to the lungs.

For children to receive effective treatment, caregivers must: • Recognize signs (not just wheezing) that a child is having a problem.

• Have an action plan in place.

• Know the physician-prescribed protocols for managing symptoms, such as how to use a nebulizer or inhaler.

With early detection and appropriate treatment to keep symptoms under control, few asthma patients face restrictions on their activities and are able to participate in sports, even at the highest levels of competition.

Mind+Body/Spring 2015 23

get fit fit in 20

Hourglass

By Mike Rickett M.S., C.S.C.S., C.S.P.S. Time, the commodity we try to save, make, and sometimes even burn. When it comes down to it, we just don’t have enough. If the days were just two hours longer, I bet I could get everything done – including exercise. When Mother Nature gets ahold of time she isn’t kind, at least to us. Our once firm bodies become a flaccid shell of what once was a marvel to be seen.

It’s time to fight back against Mother Nature and her mean friend, physics.

Aging and exercise don’t have to be looked at as inevitable evils. They can be experiences to relish and see positive progress to fighting back and succeeding. No longer will your arms continue to wave after your hand stops! Just a few minutes a day will give you the ammunition to beat time, physics, and Mother Nature.

First, use physics to your advantage.

If your body is falling down, move it in the opposite direction. If you want an area to be smaller, work above it.

Muscles get bigger when worked, not toned (whatever that is). Working at a controlled, quick pace also brings better bodies. Have you ever seen a fast, overweight animal? Make your goal to be better, stronger and faster!

You don’t have to be a gold medalwinner to have a rocking body, just be the gold medalist in you!

Let’s start from the top: posture.

Without good posture, exercise is futile. Just like building a house on a weak foundation. No matter how good the house is, it will eventually crumble. We learned this early playing with blocks, or for those of you who are younger, Jenga.

Start by standing against a wall with your heels, rear, shoulders, and head touching the wall (without being able to drive your car behind your 24 Mind+Body/Spring 2015

lower back). You get a little more than the width of your hand between your back and the wall. Squeezing your rear is cheating! The strength has to come from your abs! Standing tall makes your abs longer, stronger, and therefore smaller. With this in mind, doing jumping jacks, or step out jacks (step side to side) for those who don’t like to jump, with your arms moving up and down as well as side to side, will do wonders to bring back the hourglass shape (the kind of time we all like).

Use your house as your personal gym. Did you know that a gallon of water weighs just over eight pounds, so save a couple of milk jugs and presto, dumbbells, with built-in handles! Counter tops are great for pushups, soup cans for lighter weights. Even door handles can be used for supports for exercise bands, which I recommend getting.

Inexpensive, easy to use, store, and combined to create more resistance!

Most all bands come with a simple description of exercises too! Bonus!

You don’t have to have a PhD in physiology to get a great workout.

Just think balance. For every push exercise, have a pull. If you do a bicep curl, do a tricep extension. For every chest press/pushup, do a row.

No time like the present to get started and fight back!

20 minutes to great arms Here are a couple sample programs you can try using just the items in your house (and remember to hold your abs in the entire time): Program #1 10 Jumping jacks arms down and up 12 Counter pushups 12 Bent-over, abs in, milk jug (MJ) rows

Program #2 10 Jumping jacks arms down and up 12 Band rows 12 Band incline chest presses Program #3 10 Jumping jacks arms down and up 12 Band Lat Pull Downs 12 Band Flies

12 Overhead MJ tricep extensions 12 MJ bicep curls 12 Lateral soup can raises 10 Jumping jacks arms to the side

12 Band tricep kickbacks 12 Band biceps 10 Jumping jacks arms to the side

12 Band under feet bicep curls 12 Band high tricep extensions 10 Jumping jacks arms to the side

After you have become used to these programs, try doing multiple sets of each exercise and/or increase the repetitions up to no more than 20.

To increase the intensity and actually decrease the time is to do them in a circuit. Go from exercise to exercise with no rest, including the jacks (increase reps until you can do 30 in a set). Notice that there are no crunches! You will be surprised at how much your midsection will change when you move around it instead of to it!

recipes get healthy

Dinner Party Comfort Food

Recipes by Juanita Feliz Photos by Erika Moore

Chicken Pot Pie submitted by Sara Cagle Mind+Body/Spring 2015 25

get healthy section

Everyone has one of those family-favorite dishes.

Often a casserole-style dish; you pull the recipe out for last-minute potlucks or when you don’t have extra time to prepare an elaborate meal. But why not bring them out the next time you host a dinner party? We asked readers to submit their favorite recipes and overhauled them using fresh and lightened ingredients so they’re the perfect healthier accompaniment for your next dinner party.

Chicken pot pie Serves 4

Potato Cups 1/2 bag frozen shredded hash brown potatoes (thawed) 1 egg 3 tablespoons all purpose flour 3-4 tablespoons fat free milk Salt and pepper to taste

Directions Preheat oven to 400 degrees. Place thawed hash brown potatoes on a clean dish towel and press out as much moisture as possible. In a medium-sized bowl, mix together potatoes, egg, flour and milk and season the mixture with salt and pepper. In a jumbo muffin pan, put equal portions of the mixture into 4 cups. Mold the mixture into a cup shape by pressing it up on the sides and down on the bottom. Bake in oven for approximately 45 minutes until edges and bottoms are crusty and golden brown.

Chicken filling and pastry topping 2 boneless, skinless chicken breasts or 3 boneless, skinless chicken thighs 2 teaspoons olive oil or vegetable oil 2 cups chicken broth or stock 3 rounded teaspoons cornstarch 2 celery ribs (sliced) 2 carrots (sliced) 1 small shallot (diced) 1/4 cup petite peas, fresh or frozen 1 small clove of garlic (crushed) 1-2 sprigs of fresh thyme or 1/2 teaspoon dry 3 Tablespoon flat leaf parsley (finely chopped) 1 sheet puff pastry (thawed) Salt and pepper to taste

Directions

Grandma Barbara’s Macaroni & Cheese submitted by Sara Cagle 26 Mind+Body/Spring 2015

In a cup, mix cornstarch with 1/4 cup of the chicken broth or stock and store in the refrigerator. Cut the chicken into bite size pieces. In a large skillet over medium heat, heat the oil.

Add chicken and brown slightly. Add celery, carrots, shallot, peas and garlic and cook until tender, approximately 3 to 4 minutes. Season with salt and pepper and add the remaining chicken broth or stock to chicken/vegetable mix and stir.

Reduce to simmer and cook till chicken is done, approximately 15 to 20 minutes. While chicken mixture is cooking, cut 4 rounds from puff pastry sheet and cook according to package directions.

Increase heat to medium and bring chicken mix back to a gentle bubble. Stir and slowly add cornstarch mixture, stirring constantly until sauce is thickened. Remove from heat and fill cups Fill each potato cup with chicken/veggie mixture. Top with a puff pastry round and serve.

section get healthy

Grandma Barbara’s Mac ‘n cheese Serves 4-6

1/2 box elbow macaroni 4 ounces 2% mild cheddar cheese, shredded 4 ounces 2% sharp cheddar cheese (shredded) 3 ounces Havarti cheese (shredded) 1 teaspoon prepared mustard 1 cup low fat buttermilk or fat free milk 1/8 teaspoon paprika Salt & pepper

Preheat oven to 350 degrees. Cook macaroni according to package directions.

Spray 4 oven-safe individual casserole dishes or a 2-quart square or rectangular baking dish with non-stick spray. In a medium-sized bowl, toss cheese together lightly to mix. In the baking dish(es), place a layer of elbow macaroni, cover with ½ of the cheese and season lightly with salt and pepper. Layer in the remaining elbow macaroni, top with the remaining cheese and lightly salt and pepper the top. Mix prepared mustard thoroughly into buttermilk and pour evenly over macaroni and cheese mixture and top with 1/8 teaspoon of paprika. Bake in oven until hot and bubbly, approximately 30-40 minutes.

Grandma Shirley’s French blueberry dessert Serves 8-10

1 cups all purpose flour 1 cup light brown sugar 1 tsp cinnamon (optional) 3/4 cup light butter, cold or frozen 1 cup pecan halves, chopped 1 8oz package 1/3 less fat or fat free cream cheese 1 cup powdered sugar 2 8oz containers lite Cool Whip

Pre-heat oven to 400 degrees. Spray 9 x 13 baking dish with non-stick spray and place to the side.

In a medium bowl, combine flour, brown sugar and cinnamon, mixing well. Using a food processor, pastry cutter or fork, cut in butter to flour and sugar mixture until the butter is pea-sized. (Mix should be crumbly and dusty. If it starts looking like cookie dough you’ve over-mixing it.) Add mixture to the baking dish and spread evenly. Place in oven and bake for 15 minutes. While still hot, loosen and break up the crumble with a fork. Set aside to cool to room temperature.

In a large bowl or stand mixer, cream together cream cheese and powdered sugar. Stir in cool whip and spread mixture evenly over top of crumble. Top with sugared blueberries.

Sugared blueberries (prepare a day ahead) 1 cup sugar 1/2 cup water 2 6oz containers of fresh blueberries

In a small pot combine 1/2 cup sugar and water to create simple syrup. Over medium heat, bring to simmer and remove from heat. (Don’t boil. The blueberries will pop if the water is too hot.) In a small bowl, place blueberries and cover with simple syrup mixture. Refrigerate for 8 hours or overnight. Drain blueberries in a collander. Place blueberries in bowl and coat thoroughly with ½ cup of sugar. Spread on a baking pan and let stand at room temperature for 1 hour. Put blueberries in airtight container and store in a cool dry place until ready to use.

Grandma Shirley’s French blueberry dessert submitted by Josh McMullen

Mind+Body/Spring 2015 27

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Allergy answers Read the back of any pre-packed food item in the U.S. and you’ll find a warning, prominently lettered in all capitals — CONTAINS: WHEAT, SOY, PEANUTS — or some version of the above. Allergens. Foods that have gained reputations as dangerous or perhaps just intolerable for many people.

Food allergies are relatively common, and as our awareness grows, so does our acceptance and ability to accommodate and adapt. Nonetheless, there is more misinformation out there about food allergies than any other condition. To set the record straight, Mind + Body talked to Dr. William Culver about food allergies.

How common are they, really?

Popular opinion estimates that nearly a third of children have food allergies, and 28 Mind+Body/Spring 2015

while rates have indeed risen in recent years, they are still not as prevalent as people believe. Rather, data suggest that true food allergies are only found in about 6% to 8% of kids. Some food allergies may be outgrown, but they are estimated to affect approximately 15 million Americans.

So, what is a food allergy?

Food allergies, like other allergies, occur when the body’s immune system – which ordinarily protects the body from illness

by identifying and destroying harmful microorganisms – mistakes something harmless for a threat and and attacks. In the case of food allergies, the immune system typically targets a food protein, producing an excess of the antibody immunoglobulin E (IgE), which in turn releases the flood of chemicals that launch an immune response.

Typical symptoms including hives, swelling, wheezing, diarrhea, vomiting, and shock. However, IgE is the antibody that is responsible for anaphylaxis, which can make food allergies life-threatening.

Intolerances (for example, lactose intolerance) are conditions that are sometimes referred to as “allergies”; however, these conditions are the result of a lack of an enzyme and are not an actual allergy. Intolerances do not involve the immune system and, as such, do not lead to anaphylaxis.

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So, are food allergies dangerous?

First exposure to allergens, typically in infancy, tends to be relatively mild because ingestion is not direct, but sometimes milk, eggs, peanuts, soy, and tree nuts produce severe symptoms even this early.

Unfortunately, however, life-threatening reactions are common in food allergies, and peanuts are especially dangerous. Remember when airlines stopped passing out those little baggies mid-flight?

Peanuts are, in fact, the most common lethal allergen, leading to at least one death annually in the United States, most often as the result of an accidental exposure.

What foods cause allergies?

According to Food Allergy Research and Education (FARE), only “eight foods account for 90 percent of all [allergic] reactions: milk, eggs, peanuts, tree nuts, soy, wheat, fish and shellfish.”

The degree of allergic reaction and the specifics of the allergy can vary considerably from one person to the next. For example, new research suggests that some people with milk and egg allergies may be able to tolerate fully cooked milk or egg products, while others cannot.

For most people, an allergic reaction requires direct ingestion of a food, so environmental exposure is not dangerous. However, some people

demand changes for the whole unit. However, once a food allergy is established and identified, a medical provider can work with patient and family to develop an effective and practical management plan. And science is always teaching us about new treatment options to consider.

The standard prescription for food allergies in infancy used to be to prolong nursing (until the child is one to two years old) in order to delay exposure, data now suggest that this may not be best for all children. In fact, in a research setting, some children who were introduced earlier to

Staying Safe With a Food Allergy • Call ahead with any queries and carry a card to eat out safely at restaurants • Avoid cross-contamination in the home kitchen • Work with your health care provider to develop a protocol • Wear emergency medical

...while rates have indeed risen in recent years, they are still not as prevalent as people believe.

identification

do have a severe enough allergy that being in the vicinity of a particular allergen is sufficient to trigger a reaction.

at the first sign of a reaction

I think I (or a family member) have a food allergy. What now?

The first step for addressing food allergies is to establish a definitive causal relationship between a particular food and symptoms. To do this, it is best to seek out professional medical advice rather than attempt to self-diagnose. This ensures that another type of food disorder (one that may have different treatment) is not mistaken for a food allergy and prevents unnecessary dietary restrictions or risks associated with increased exposure. An allergist will know which questions to ask and which tests to conduct, and will combine information from various sources to provide the most accurate diagnosis.

To date, the primary treatment for most food allergies continues to be avoidance. Food allergies can be challenging for families because they

potential allergens had better reactions, and more likely recovery later on, than their counterparts who were introduced later. As such, in some cases, doctors may recommend slow introduction as tolerated by the child.

Similarly, ongoing research is finding that some individuals with milk and egg allergies are able to safely consume fully-cooked products containing these foods. Though still underway, these studies suggest that in some cases, exposure to an allergen in a tolerable form may promote resolution of the food allergy more quickly than strict abstinence.

Despite this promising research, food allergy protocols should be undertaken with the guidance of a trained physician who can make case-appropriate recommendations for treatment or management.

Common symptom treatments include antihistamines, steroids, asthma medications, and, for the treatment of anaphylaxis, epinephrine.

• Carry prescribed medication at all times • Take prescribed medication

• Go to the emergency room for additional treatment in cases of severe reaction

get healthy

The experience:

Juice fasting

by Alicia Preston I’ve always been the type of person who is willing to try anything once. But until now, juice fasting has never even shown up on my radar. For the sake of experience, I decided to give it a try; I’ve been gradually working towards a healthier lifestyle anyway, so adding one more arrow to my quiver sounded like a great idea. Patience is not one of my greater strengths, so I admit to succumbing to discouragement shortly after starting a diet and exercise regime if I don’t see near-immediate results. But, this was something new, something I have never tried before. People swore by this method to kick start their health. Heck, they made a movie about it, too.

Given the opportunity, I thought, who wouldn’t want to drop a few pounds in a matter of days and, more importantly, cleanse the body to kick-start a healthy diet? After reading up on the benefits and consulting with Wunder Juice’s owner and their nutritionist, I was ready to go. I stayed cautiously optimistic, despite the half-joking warnings I received from coworkers and friends.

Day one Day one rolled around, and I felt fine.

Being one who seldom eats the balanced breakfast that I should, all morning I didn’t feel any urges of hunger—this is going to be great, I thought.

Juice bottle number one: apple, cayenne pepper and lemon. Right off the bat, I was surprised as I tasted a delicious combination of orange juice and hot sauce—I was not expecting that, but thought, if they all taste this good, the next three days will be a breeze.

Then the reality sank in. This was all I would be consuming for the next three days.

My hunger consciousness went on high alert, automatically making my body feel as though it was starving. Luckily, I had support from my friend and coworker, which got me through most of the first day. Regardless, the first several hours were brutal.

30 Mind+Body/Spring 2015

As I had been warned, some of the bottles were harder to handle than others. However, some brought unexpected flavors. My favorite was #5 which came at the end of the day, when I wanted nothing more than to give up on this experiment altogether. I couldn’t get enough of the juiced mixture of romaine, cucumber, and mint which hit me like a cool wave and I loved it.

Day two I woke up on day two, thinking I would be miserable—we all know that dizzy, nauseous state when you feel as though you haven’t eaten in days and your body just might shut down. Surprisingly, I started my day feeling refreshed and energetic. Until lunchtime came around, anyway. I’ve never been so grateful to receive an email as the one that day from Wunder Juice checking up on our progress and offering to drop off some soup they’d made the night before to supplement the juices.

As an adult whose palate for vegetables has only progressed slightly since childhood, I tried to hold back my disappointment when the main ingredient in the first soup was broccoli (my personal least favorite of all veggies). This letdown was quickly overcome when the second soup was revealed as primarily sweet potato (one of my favorites, although I generally prefer them cut up, deep-fried, and dipped in ranch dressing).

I tried to remember how lucky I was to be given this experience in the first place.

Immediately upon delivery, I rushed upstairs to the microwave and decided to try the broccoli soup first, holding on to the sweet potato alternative for a later “hunger emergency.” Broccoli soup to the rescue!

One bite and everything felt better—in fact, this soup was so satisfying that I’ve decided to give broccoli another try altogether and am proud to report I have since incorporated the once-dreaded veggie into my diet more than ever before.

Day three—finally It was a bitter-sweet feeling of I’m so close battling with I just want solid food again. But we got this far, so I wasn’t about to let my hard work go to waste. The sweet potato soup was equally as delicious as the broccoli counterpart, and I was even getting used to the one or two juices that, let’s just say, weren’t my favorite.

All of the research I did on my own suggested that it got significantly easier after day three. Maybe that’s true, but I can’t imagine—I feel a huge sense of accomplishment just from getting through the three days I did. I was relieved to know that at the end of the third day; it was over.

What did I learn? Quite honestly, I learned that juice fasting is not for me. However, even in that short time, I did feel many positive effects. I want to incorporate juice as a supplement to my balanced diet. Perhaps a bottle of juice in place of breakfast, which I rarely eat anyway, would be a great way to get the nutrients I need to start my day; I’d even replace a lunch a couple times per week.

My results? I did lose those few pounds I’d hoped and even had multiple family members comment on looking better and like I’d lost weight. That being said, in the following weeks (with intent to continue) I’ve maintained a balanced and healthier diet than before, feel more motivation to exercise regularly, and look forward to swimsuit season in the coming months.

In terms of juicing, I can’t in good conscience give advice for someone to do it or not do it. I think it is a highly personal choice and you know whether it is something that will work for you. Personally, I need meat to be a consistent part of my diet and feel that solid food, regardless of what it is, makes a difference. I do stand by my belief that I will try anything once, I’m glad I tried it, and I recommend that others also try new things as much as possible.

on the rocks get healthy

Sip in spring

by Kristin Deily The Kitchen Fort Collins brought its brand of “community through food” restaurants to Old Town last summer and has been sourcing local Fort Collins foods to fill its menu ever since. The Old Town location is nestled on the corner of College and Mountain Ave., at the mouth of Old Town Square, and firmly in the middle of the excitement of downtown Fort Collins. They carefully select local Colorado items for each restaurant, and luckily they have chosen to keep this practice uniform for their cocktails as well.

The Kitchen’s own expert bartender, Willie Wilson, was kind enough to share some of the tricks of his trade. He brings us twists on an old classic and a tropical treat, using fresh ingredients and incorporating signature Colorado style and flavor.

Oaxaca Layover This is a twist on the classic Aviation cocktail, using mezcal in place of the traditional gin. It is a perfect choice for sultry spring and summer evenings spent on patios, soaking up the last of the sun for the day. Using Colorado products, this is truly a delicious taste of home. This cocktail is all booze, and all tasty delight!

1 1/2 ounces Sombra Mezcal 1 ounce Golden Moon Crème de Violette 1/2 ounce Leopold’s Maraschino Liqueur A pinch of Citric Acid A Lemon Swath Stir all ingredients with ice and strain into a chilled coupe glass. Garnish with the lemon swath.

Awry Peach Swizzle

Swizzles are classic cocktails from the Caribbean, where they are traditionally mixed with the stem of the Quararibea turbinata tree (aka swizzlestick tree). The idea behind this cocktail is that the guest gets to mix the peach preserve in as they see fit. It is perfect for warm weather, because it is super light and refreshing, and once again uses fantastic Colorado products.

2 ounces Dancing Pines Awry (rye whiskey) 1 ounce Dancing Pines Peach Liqueur 1/4 ounce cane sugar syrup 6-7 mint leaves 1 tablespoon homemade peach preserves Muddle mint with cane sugar syrup in a mixing glass. Add Whiskey and Peach Liqueur and shake with ice. Strain into a Collins glass filled with crushed ice. Dollop the Peach preserve on top and garnish with a mint sprig.

Mind+Body/Spring 2015 31

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ANXIETY: TRIGGERS and

TAMERS

Sweaty palms. Shortness of breath. Thundering pulse.

Racing thoughts. A feeling of impending doom.

Though they feel desperate and dire in the moment, these feelings of panic are more common than most people realize. Feelings and the associated symptoms of anxiety are not universal for the adult population, but they are widespread to an almost pandemic level.

Although common, most people don’t realize anxiety is not normal and that it is doing harm to their physical health as well as their psyche. Many people also don’t realize there are techniques for dealing with anxiety, and speaking to your doctor about your symptoms might lead to a life-changing solution.

Mind+Body consulted with Dr. Jennifer Main, internal medicine specialist practicing out of Fort Collins’ Colland Drive Banner Health Clinic, on the issue.

Anxiety is the most common mental health issue, though it often goes undiagnosed and untreated because the symptoms of the condition immobilize the sufferer from seeking the appropriate help. Dr. Main sees this issue as a combination of the stigma surrounding mental health and the symptoms of anxiety.

“Sometimes the hardest part of treating anxiety is getting patients to pursue treatment. Making appointments to see a doctor and following through on those appointments are often a huge block, because this triggers the exact symptoms of anxiety we wish to treat,” says Dr. Main.

Her extensive experience as a primary care physician, the “front line” of patient care, especially in mental health care, has provided her with a wealth of knowledge about treating patients as a whole, including the mind and the body, to achieve wellness.

Anxiety is, in the simplest terms, the body’s stress response operating at an out-of-control level. The human body has certain survival response systems to stress, which normally kick in and provide the means for evading predators or other threats. Basically, this is our fight or flight response, and it is essential for our survival. However, many of the 32 Mind+Body/Spring 2015

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everyday experiences we have as modern-day humans excite this stress

integrative therapies,” says Dr. Main.

Dr. Main is a champion of this integrated

performing a mental body scan to return to a physical sense of place and self-control.

response, kicking our bodies into high

approach, which is becoming more

gear. The problem is that many times we

popular in primary care. “Most people

the arsenal of treatments. Medication is

do not know how to return our bodies

don’t need to see a specialist to deal with

commonly used in conjunction with other

to a neutral, stress-free state. Thus,

their anxiety; they just need a systematic

approaches and is employed to address

we walk through our lives on red alert

approach and a knowledgeable guide to

the paralyzing symptoms of anxiety

at all times, exceptionally sensitive

addressing their symptoms.”

in order to build the other skills that

Medication is also a powerful tool in

to stimuli, worried about the possible

“It is important for patients to remember

threats to our well-being, and unable

that treating anxiety is a process solution,

to relax. This general elevated level of

not a one-time cure. Continual follow-up

Dr. Main emphasizes the importance

stress is relatively common but is often

is essential to creating a solution to the

of sticking with a treatment plan, as well

will allow the sufferer to deal with their anxiety effectively.

“Sometimes the hardest part of treating anxiety is getting patients to pursue treatment. Making appointments to see a doctor and following through on those appointments are often a huge block, because this triggers the exact symptoms of anxiety we wish to treat.” easily treated at the primary care level

issue. But even making an appointment

as the good relationship and effective

with the application of a comprehensive

to see a doctor starts this process and

communication between the patient and

approach to wellness.

has been demonstrated to change the

physician. “Treating anxiety is in large part

neurochemistry of the patient. The

a decision to focus on daily function and

right fit or combination of techniques and

decision to feel better is a huge step

self-care by the patient. Paying attention to

tools for the patient. Most people need

toward actually being better.”

symptoms, seeking professional help, and

“Treating anxiety is all about finding the

a comprehensive approach of therapy,

Some of the techniques to cope with

sticking to the program developed by the

nutrition, sleep, stress management tools,

panic and generalized anxiety include

patient themselves and their doctor are the

and medication. I like to focus on building

meditation or deep breathing; reduction

keys to reducing anxiety and stress, and

healthy pathways through mind/body

of stimuli; and, in acute states of panic,

living a happier lifestyle.”

get centered

Meditation on the go

by Kate Wrightson

What is meditation? There are so many different schools, thoughts and ideas on how to meditate that the thought of mediating itself can make your head spin leaving you with the question “Am I doing this right?”

Meditation is a researched and proven method of focus to calm your nervous system, balance hormones and improve productivity, cognitive thinking capacity, memory, overall feelings of well being, concentration, cell regeneration and the list continues.

The act of meditating creates amazing shifts in your body and life because it actually changes your brain structure. Specifically, the act of meditating decreases brain matter in the amygdala, our stress and fear response center, and increases brain

The art of meditation is merely concentration and focus. matter and function in several areas including the pre-frontal cortex and hippocampus that aid in perception of pleasure, memory and ease.

To receive the benefits of meditation without diving into the neurochemistry, simplify it for yourself. The art of meditation is merely concentration and focus.

By giving your mind something to focus and concentrate on, one is able to clear subconscious thoughts, feelings and emotions under the surface of every thought and action we create.

You probably already experience moments of meditation in your favorite activities or blissful moments when you drift off into your music or 34 Mind+Body/Spring 2015

get caught in the awe of nature.

While there are many ways to get the mind to focus, below are a few basic tips and bits of information to help you as you begin your practice.

Basics of meditation Find a comfortable sitting or laying position. Note that mediation can be done during other activities as well – cycling, walking, running, etc.

Take a few moments and breaths to allow the body to settle into your chosen position or activity.

Once settled, begin to focus on the mediation of choice.

If your mind drifts or distractions pop up, acknowledge and witness them and then choose to draw the mind back to focus. This may happen many times and that is OKAY. Your subconscious mind uses this time to unwind itself and disregard all of the clutter. The more you can allow the thoughts to pass without attaching to them, the better the health outcomes!

Start with 1-2 minutes a day, just easing your mind into staying focused. Work your way up to 20-30 minutes daily to see the most impact on your brain and body.

Four easy introductory meditations Mindfulness – Be aware of your thoughts, patterns, actions and emotions. As they come up, just witness them without analyzing, judging or trying to change them.

Witnessing your own existence is a very powerful tool to bring awareness and positive change to your brain and life.

Breath – Focus on your breath.

Feel and hear your inhale expand

your lungs fully holding for a moment at the top, then feel and hear your breath as you exhale pausing for a moment as you reach a completely empty state. Repeat this working your way to longer, yet even breaths.

If you need more energy take a longer inhale. If you need to let go and unwind take longer exhales.

Sound Meditation – You can do this by either paying attention to all of the sounds around and within you OR by using sound healing music or mantras.

Mantras can be found online by looking up what you’d like to tap into (abundance, healing, peace, serenity, power, strength, etc.) and there will be a variety of music to help you on your sound meditation journey!

Visualization – Visualization meditations can be used for almost anything. Athletes benefit from visualizing their activities/ events going well and from seeing themselves handle obstacles. You can benefit from visualizing the elements, nature, something you want to bring into your life, etc. To clear your energy you can also just visualize a beautiful white light moving through your body. The more you let your imagination run wild in a way that makes you feel great, the more impactful the meditations.

Give the mediations a try! If you need help and feel a bit lost, email me (katew@livebeyondlimit. com) and I’ll happily answer your questions or create and guide you through a customized meditation for your needs. The important part to remember is that you can’t really do it wrong and the more you try and practice, the easier it becomes to remain focused and feel great.

get centered

The reality of spring cleaning

by Claire Whitworth Warm weather, flowers blooming, and the arrival of a new season triggers the urge for change, organizing, and a good deep clean.

One effective way to get started with a big spring cleaning project is by making a list of everything you want to achieve.

The list will help keep you on track with what you want to accomplish. It is important to set an end-goal date to keep projects moving forward in a timely manner.

These rejuvenating spring changes can include simple things like table linens or shifting where the furniture sits in a room. A fresh spring cleaning can start with a change of linens, which can change the entire feeling of a room. When you change for the season, either store away the old linens, or if it is something you will not use again, you can donate them.

Organizing your home is great to do at least once a year. To start, I suggest getting an accordion file to keep your receipts, family doctors’ and dentists’ reports, and other important paper work. This is a simple way to keep all of your papers together and to get rid of old receipts and paper work you no longer need that is currently cluttering your home. When changing out home décor, it is important to put everything in a clear container so it is easy to see what is inside and label the container so your pieces are easy to find for next year.

Another simple way to organize is by utilizing the power of labels.

By labeling containers, you can keep track of what you already own and are less likely to buy something twice. You can use simple sticky labels, use a chalk pen (which is simple to remove off of most surfaces), or even use hanging labels on a bin or basket.

When organizing your home, try to think of ways that make things simple for your lifestyle.

Organizing can help get rid of the clutter by seeing what you really do not need. This is the time to make a trash, donate, and keep pile. If you are not keeping an item or have not used this item in the last year you should consider putting it in the donate or trash piles.

Deep cleaning is also a great project for the spring. Cleaning up the leaves, mowing the grass, and getting plants taken care of so they are able to thrive, should start with the first days of the new season. Inside the house, it is important to cover every room.

This is where your checklist will come in handy. Having a caddy with all of the main cleaning supplies helps make things easier and ensures you don’t skip cleaning steps in each room. Other things you might consider are dry cleaning your comforters, washing the shower curtain, oiling wood pieces in your kitchen, and other chores that aren’t a part of the normal routine.

Taking the time to clean and organize in the season of renewal, especially if you get everyone in the family involved, will be a benefit to your living space and your family for the whole year round.

Mind+Body/Spring 2015 35

PAID ADVERTISING

Getting the service you deserve

By Susan Larson

Get to Work is the newest addition to the array of informative and entertaining content Mind+Body is proud to bring to northern Colorado. This section of the magazine will focus on business, personal finance, and helping us all make smarter and more savvy decisions when it comes to our wealth and our futures.

As a part of this new content, M+B would like to introduce the newest member of our team: Susan Larson. Susan is a financial advisor here in northern Colorado, and has a passion for educating people, particularly women, as well as giving back and strengthening her community. We at M+B think that Susan is a powerhouse of purpose, determination, and knowledge and we feel so lucky to not only welcome her to our family, but to share her with all of you.

So, without further ado, please enjoy Susan Larson’s inaugural article for Mind+Body, and look for her in every issue, as well as online at M+B’s website and Facebook.

36 Mind+Body/Spring 2015

Isn’t it about time we do things differently?

I’m thrilled to be a new contributor to Mind+Body Magazine. In each new issue, I’ll try to offer some useful insights about personal finance. My hope is that what you read here will inform you, entertain you, give you confidence and inspire you to action.

I began my career as a financial consultant, coach and advisor primarily because I wanted to be of service to our community. When the great recession hit, many of my friends and family suffered disastrous Susan Larson consequences. At the time, I wondered if things might have turned out differently for them if they’d had someone they could trust to guide them through their financial planning process. I asked a lot of questions trying to find an answer. And while I’ve thought about it a lot, I still don’t know the answer with complete certainty.

One thing I know for sure though,

is that there is just too much darn noise out there. I hear it from almost everyone I talk to as a nearly constant refrain. We’re confused by conflicting advice from celebrity finance experts, friends, family members, and others about how to best plan for our financial future. And with all of the different competing voices we just don’t know who to trust. In addition, we’re bombarded by messages telling us we’ll be happy, popular, loved and fulfilled if we buy the latest, greatest, newest, fastest, biggest, and best new—fill in the blank. We’re looking over our shoulders, running an unwinnable race. All of this has us searching outside ourselves for happiness. And that search often leads to unfortunate financial consequences.

We need to cut through the noise. We have to understand what we really want and need, be mindful of our choices, understand the long-term financial and emotional consequences of our decisions and develop the strategies that will most likely lead to success. We need to define success as not just making the right financial choices, but feeling really good about those choices as well.

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Let’s put the service back in financial services.

I don’t know about you, but I haven’t experienced a lot of service from the financial services industry. I think that needs to change. The financial services industry should not exist to skim as much cream off the top as it can. It should exist to help build wealth for everyone, not just to build more wealth for those who already have a lot of money.

Service needs to include helping to anticipate needs, not just reacting to them. It needs to mean being there for you and your family in good times and bad. It needs to mean listening— really listening and understanding your needs and how your situation is unique.

It needs to mean the end of cookiecutter product sales and one-size-fits-all solutions, and the beginning of plain talk, strategy building, true partnership, shared values, accountability, and trust.

Here’s the good news. Each of you can be a catalyst for creating that change. Get educated. Ask the hard questions. Demand clear answers.

Expect personal service. Ask about ethical and fiduciary standards and obligations. Get an explanation of all

fees and costs and make sure they are in your best interest. And if anyone is making financial claims, make them prove it by doing the math. And make them do it again, and again until they make it simple, jargon-free, and clear as a bell. That’s their job.

with sometimes difficult truths.

Most of the women I work with know a lot more about personal finance than I did when I first started out. But they are also smart enough to know that they don’t know everything. They want to know if something they’ve been taught

Service needs to include helping to anticipate needs, not just reacting to them. It needs to mean being there for you and your family in good times and bad.

Okay. I’ll get off the soap box. You get the point.

Why am I so thrilled to be part of the Mind+Body family?

I work with families at all stages of life.

But it is the women I work with who inspire me the most. I learn a lot from them—maybe more than they learn from me. They hold a special place in my heart.

I am in awe of how willing they are to look at the naked truth of their current financial situation and to convince their partners, husbands, and families to deal

is wrong or if there are options available to them that they are unaware of. They ask the tough questions. They hold my feet to the fire. They make me better.

And I love that.

I look forward to getting to know you, readers of Mind+Body, as we embark on this journey. You’ll always find links to my Mind+Body columns as well as other blog posts and news you can use and comment on at facebook.com/ SusanLarsonFinancialAdviser NorthernColorado. I hope you’ll follow along and let me know what you think.

Mind+Body/Spring 2015 37

get to work

What’s yours is mine and what’s mine is mine, right?

by Diana Walton

“Mothers are the sole or primary provider in four-in-ten households with children” - Pew Research Center, 2013 Let’s let that statistic sink in for a moment.

We’ll have to ignore the fact that wage disparity has made little movement and those 40% of women who are supporting their families actually do have it harder than male counterparts in similar positions. While this point is well taken, it is a much larger issue than can be addressed here.

When you digest this reality, you see that there is something pretty profound going on here: the culture created by the Cleavers has changed. Men don’t bring home the bacon and dole it out to their wives anymore, instead we’re starting to see the reverse. Women are more educated, hold more jobs, and continue to provide support for their entire family unit than at any other time in history.

It is important to note, however, that there are two distinct groups of women who support their families: 5.1 million (37%) are married mothers who have a higher income than their husbands, and 8.6 million (63%) are single mothers. –Pew Research, 2013 Single moms, we see you and can’t begin to imagine the weight of responsibility that is the reality of your daily life.

What we want to examine in this article, however, is how it affects the relationship between partners when a woman is the breadwinner?

Abby’s Story Abby, who worked for a public affairs firm, never thought the difference in income with her partner would be a problem. She was good with her money, 38 Mind+Body/Spring 2015

had goals, and was able to support herself and her dog.

When they merged households, Abby didn’t foresee any issues. Her partner worked for a non-profit and seemed happy and secure in his work, Abby didn’t love her job, but it paid the bills. As the stress of money progressed in their relationship, certain issues arose for them: He didn’t think she should be spending her extra money on personal things.

She felt he convinced her to stay in her job, even if she didn’t love it, because it afforded him the lifestyle he wanted.

He wanted to “pool resources” despite her insistence on separate bank accounts.

A level of control over her spending habits arose, insisting “we need to plan for the future”.

From Abby’s perspective all of these items stemmed from Abby making more money and having an open, flexible view about where it went. Her partner was in a situation where he relied on her to make things happen for him, and subsequently, developed insecurities. Their relationship eventually ended and they are both thriving on their own, but how much did money affect their eventual breakup?

If you, like Abby, find yourself supporting your spouse and family or even carrying more of the load, there are some things to address and remember in order to maintain a healthy, emotional connection.

Take a happiness assessment Spend a day examining how you both feel. Are you happy in your job, or do you do it to support the family?

get to work

Does your income afford your partner the opportunity to do something they love? Are they happy where they are? What would you do if money wasn’t an issue? Think about these items and really dig deep into them. Talk about where you both want to be. You may find that your partner loves taking a backseat and that you enjoy caring for the household. You may find something in the middle of that or something completely different. There is no right answer. The point is to explore where you stand and to make a plan about where to go from there.

Create separate splurge accounts If you find that having a joint checking account is something that won’t change in your relationship, open individual spending accounts– and make sure you both know about it. If you need to, make it a jar in a secret hiding spot, sock drawer, or envelope under the mattress. If you are the one funding it–let it go. When that money goes into your partner’s account, it’s theirs. Creating a safe place to make fun purchases from, without judgment will help to deter the “you went shopping again??!” arguments, because you already set it aside for that new purse or the latest and greatest smart phone you’ve been eyeing.

may seem trivial, bring your partner in first. We also believe that we hold the power in deciding what to do with the money we make–because we’ve had to fight to have it–-so instead, let them know you’re thinking about spending the money or making some changes. You may find that your partner was thinking about how you needed a new lawn mower this year or the carpet upstairs needed to be replaced. This way, they won’t feel blindsided when the money they had in their mind for other projects is used somewhere else.

Weigh the pros and cons and make decisions about it, together.

Don’t control the money The idea of a man bringing home his paycheck and doling out allowances to his family is gone.

Don’t take over that role just because it’s available to you now. If you are in a partnership, treat it as such. Everyone contributes what they can and everyone gains.

Make a “going out” plan Having a set of rules for who picks up the tab is a smart way to avoid that conversation at the end of dinner. When you have less money, you tend to focus on making things even or fair, so

The point is to explore where you stand and to make a plan about where to go from there.

Pay bills, separately While you may carry the weight of the financial burden for your household, set up a few bills for your partner to take care of. And then forget about it. When everyone carries a portion of the financial responsibility each person feels more valuable to the family group.

Phone a friend If the electric bill is really high one month, or you went over on your data, do ask each other for help. This is especially important for the person who makes less in the relationship. Knowing that your partner needs you to contribute or bail them out does boost emotional reliance and will help you to feel closer as a couple. It may be an extra $50, but for someone who is on the receiving end of financial help, being the one to save the day has a huge effect on their value in the household.

Discuss big purchases As women, we tend to believe our partner doesn’t care to engage with the new décor you’ve been picturing in your living room. However, when thinking about upgrading your living room furniture or making a big purchase that

if you picked it up the last time, it’s definitely the other person’s turn. When you make more money, you could care less, and that’s a place where animosity can start. Decide what fits for your financial situation. Do you pick up the bill and your partner picks up the tip? Do you split it 50/50, regardless of what you order? Or is there a standing turn-taking? Whatever you decide, make sure it happens before you make a decision to go out, the stress will come out of the dinner conversation.

Finally, understand the differences in emotional make-up and needs between you and your partner. Men tend to work on a tit-for-tat level when they aren’t in control. Respect that and talk about it. Women tend to give as much as they can to everything, make sure your partner knows that about you. When all is said and done, you have the ability to create a new kind of partnership, one that’s far away from the standard society created for us in the 40s; so go out there and bring home that maple-glazed, pecan-covered bacon.

Read more from the Pew Research Study on Female Breadwinners:pewsocialtrends. org/2013/05/29/breadwinner-moms/ Mind+Body/Spring 2015 39

get to work

Staying relevant

by Sarah Diamond

Colorado State Online Plus

For many, myself included, the idea of going back to school sounds expensive and exhausting. However, you don’t necessarily have to go back to an expensive institution for two to four years in order to get a leg up in the workplace. The flexibility of online learning, in addition to a la carte learning options, has opened up numerous possibilities for those who feel stagnant in their current occupation but are too intimidated at the thought of going to a large college campus.

Fortunately, we live in an area that provides many options for everything, including education.

I’ve compiled a few of my favorite places locally that can help you gain the skills you need to further yourself professionally, no matter what your interests are.

Getting an online education is great for people who need more flexibility than a physical classroom provides. CSU Online not only gives you the ability to get an undergraduate or graduate degree, but you can take individual courses and earn certificates that aid in your professional development. Graduate certificates include Accounting, Marketing, and Software Engineering.

This is a great option for someone looking to switch careers or employers but remain in the same field.

Front Range Community College

Digital Workshop Center Formerly the Fort Collins Digital Workshop, you’ll find flexible classes for individuals wanting to further their computer knowledge, at every skill level, to make themselves more valuable to current or future employers. Classes range from Computer 101 all the way up to Web Design; you can even take a course on Digital Marketing. These can be highly relevant skills that employers look for in potential candidates and even current employees can use when looking to move up.

40 Mind+Body/Spring 2015

Learning new skills not only makes you a betterrounded person, but could also open new professional opportunities.

FRCC has an array of different programs to improve your professional, and even personal, skill set. They provide non-credit classes online and on campus that include Real Estate Professional Pre-Licensing and American Sign Language, in addition to a plethora of online and on-campus certificate and degree programs. You can even attend career exploration classes that allow you to learn the basics for careers such as a Medical Transcriptionist or Administrative Medical Assistant.

Of course, these are not all your available options, just some of my favorites here in town. Use them as a jumping point for further exploration into something you really feel a connection with. Even if changing careers isn’t what you are looking for, these institutions can help you gain valuable skills that can open the door to future promotions or even new hobbies.

get to work

Taking the leap A grandmother’s wisdom, a granddaughter’s choice

by Rachel Metzgar She sat in her recliner that morning, drinking her coffee, watching the ocean breeze blow through the sprawling oak trees that shaded the front yard. Her mind wandered to a time when this hour of the morning would have found her rushing kindergarteners in from the bus stop, each of them full of energy and chatter as they found their friends and their seats in her classroom. I see her contemplating the veins on her delicate hands, lost in thought.

My grandmother once told me that getting older wasn’t so bad except that you never feel old. Yes, there are the additional creaks getting up each day, so your body reminds you of the years that have passed, “but my mind, my inner self” she says, “still has the same energy. It’s like the inside of me hasn’t caught on that anything has changed.”

Hazel Marie sits in front of me describing how it feels to have fallen behind herself, to miss the beach, to miss the busy days, to miss her laughter-filled classroom, to miss afternoons spent with friends. Unable (or as she says “not allowed”) to drive any longer, she passes the days reading, gardening, texting (yep, on a cell phone); she’s still active, but not as much as she would like.

“I am not sad about being here, but sometimes it just feels strange.”

My grandmother’s eyes glitter with joy when she tells stories of her adventures living near the beach for all these years. Her laugh fills the room at hearing of my new adventures living in the mountains on the other end of the spectrum and her sigh belies her defeat as we try to solve world problems of hate and injustice. Inside, she has another lifetime of spirit and strength.

When Hazel stood at the first precipice of her life, she was just 19 years old; her hopes and dreams were found

in the veil that was carefully pinned among her golden curls. She stood before the pastor, lifted the veil off of her face, and dedicated her life to her husband, John, and the five children they would go on to have together.

At the time, hers was not an unusual story. Her life’s work was to raise a family, nurturing her children and supporting her husband.

At 19 years old, today’s young women stand at the edge of a much higher cliff. Should they leap toward years of college and a career as an educator, scientist, artist, caregiver…which career will bring fulfillment? Should they hope for the security of a parachute in the form of a husband, children, a nice home for their future family? Could their jump from the cliff lead them somewhere else entirely, to a life of travel, a trade career, their own business?

Two generations removed from my grandmother, and having grown up in Texas, I stood at the edge of my own cliff, where I was expected to leap into (and finish) college so I could have a career. When I was a junior in high school, my counselor sat down with each student to speak to them about their “plans”.

When my appointment with her came around, I felt indifferent at best, and I don’t think I was alone. How did they expect any of us to have the knowledge or understanding to even begin to make decisions that would steer the course of our lives for years to come? I had spent the previous 13 years of my life doing what I was told to do, what we all did–going to school–so we could get good jobs and be “successful” as adults. Don’t get me wrong, I was good at it. I made good grades, did extracurricular activities, and I could even use my imagination and creativity when asked. But I had no

My grandmother once told me that getting older wasn’t so bad except that you never feel old.

Mind+Body/Spring 2015 41

get to work idea where my leap from this cliff would take me. I still only knew what was expected of me.

Twelve years later, I have a (very expensive) college education, a fulfilling career (not exactly in the field I studied), a husband, and a house. I don’t want any children, for which I get strange looks once in a while, but it’s not that unusual not to have children anymore. Overall, I fit pretty closely into the picture my high school counselor would have painted for me. I wonder sometimes if I would have made different choices if I had it to do over again. Did I feel pressured to go to college, to get married? Honestly, I’m not sure how much people’s expectations influenced my decisions. I do know that I didn’t feel limited by their expectations.

If you look a little closer, you’ll see that I have found more possibility in my life than it first appears. I am a private pilot of my own hot air balloon.

I live in a house in the foothills just yards from beautiful trails and the lake.

I make time to write outside of my “day job,” I volunteer, snowboard, fly, laugh, cry, and live. I live each day as I please and at any moment I could climb back to the top of my cliff and jump again. I could sell everything and move to Europe, go back to school and get a higher-paying job, apply for a loan to start a business. And no one would look twice or wonder why I wasn’t fitting the mold.

Looking toward the next generation–the women standing on the cliff now and in the future–I wonder what pressures they face, what voices will influence their leap. There are the pop-feminists of our interconnected society: Sheryl Sandberg, Beyonce, Oprah, Hillary. These hyper-wealthy women are leading the fight to close the wage gap, pushing girls toward leadership, science, and business careers. Their voices sing a siren song of a life where women can “have it all.” On another side, the entrepreneurial movement sparkles with the appeal of being your own boss, spending days happily working in your own food truck, coffee shop or boutique. Then there are the middle class parents who speak toward contentment in a career and suburban home. Or humanitarian organizations pleading for a few years of

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42 Mind+Body/Spring 2015

I don’t want any children, for which I get strange looks once in a while, but it’s not that unusual not to have children anymore. dedicated service. In fact, a woman who chooses a life like my grandmother’s–as a stay-at-home wife and mother–is quickly becoming the exception.

We sometimes wonder why they “wouldn’t want more.”

If I could give this generation some insight, it would be to slow down, breath, and jump. No matter which voices they feel pulling them in one direction or another, their choice is just that–it’s theirs. And years later, the other possibilities will still be there if this one doesn’t work exactly to plan.

Also, and maybe more importantly, I’d ask that they support each other.

Sometimes, the strongest pressure we feel does not come from the voices shouting from the media. It comes from each other. We have the power to create a dialogue of acceptance and to support every woman’s right to build the life of their choosing–whether it’s long days spent at the office or equally long days spent at home with their children. The point is that we have the choice.

My grandmother, Hazel, did exactly what was expected of her. She thrived in the hours, days, years spent rocking babies, watching them grow, teaching them life skills, wiping away their tears, laughing with their silly antics, and keeping the household running smoothly. Until one day, it didn’t.

Her husband was suddenly gone, her children were trickling off to their own adult lives and she was left without security, stable finances, and no plan. In her 50s, she climbed back to the top of the cliff and took another leap. She finished her degree and began a career as a teacher: she was building a new life, influencing a new generation, and working toward a happy retirement from the kindergarten classroom, at the age of 74 (almost 75).

Throughout my life, my grandmother has never set limits for me. She was fulfilled in her life as a mother and in her life bringing home a paycheck.

She has seen and experienced the broadening landscape of possibilities that women now have. Whatever my choices, she says, it is most important that I give myself to soaking in each experience they bring. Doing so means I am content when I sit in my own rocking chair watching the breeze blow through my mountain pine trees as I contemplate the life I have led.

get home

New ways to use old stuff

by Claire Whitworth

When springtime rolls around I have the sudden need to change around the whole look of my home. Everything seems so old and droopy, and I am ready for a new feeling to go along with the new season. Unfortunately, like most people I don’t have the budget to do an overhaul every year, so instead I repurpose.

A great way to get a new look is to reuse your current items in new ways. One of my favorite springtime additions to my coffee table this year, is a “new” tray. Formerly, the tray was a picture frame hanging on the wall with a fabric insert.

Now, the glass acts as the tray bottom, and the frame is a fancy lip around the rim of the tray. I distressed the finish, and in place of the fabric put a photo. Now, sitting on my table, it holds some of my favorite candles and comes in handy for game nights when we lack flat surfaces to hold drinks.

I have an old dish set I picked up years ago that I love. The only problem with all of those years of loving, is that many pieces of the set have been broken along the way. Instead of throwing out the whole set, I decided to reuse some of the pieces in other ways. I display these old dishes by using them to hold small accessories such as brooches, bracelets, and earrings. Tea cups and small bowls fit great in drawers if you want the contents stored out of sight, but they also look beautiful as an accent on vanities or dressers if you’d like to showcase your go-to pieces.

When you’re drowning in disorganized chaos, but storage is limited in your space, you’ve got to get creative about how you use it. Try repurposing old soda crates or shorter wood crates; attach wheels to the bottom and transform them into

a rolling toy chest for a child or a dog, or a place for items used for specific activities like yoga.

They can be easily tucked away under furniture, and are ideal for under-the-bed storage.

Unused coffee mug trees are great to hold jewelry, or even smaller “hobby” items such as crafting supplies. It is a great way to organize ribbon or scrapbook scissors.

Almost anything in your house has multiple uses and can be transformed into something functional and decorative. It just takes some outof-the-box thinking. If you’re feeling stuck, try utilizing Pinterest to help think of other creative ideas. Some options are more labor intensive than others, while some can be as simple as repurposing your favorite old pitcher as a vase, and still others take a little more creativity like turning old silverware into kitchen hooks.

Regardless of what you think you might be able to do with them, always think twice before throwing your old treasures away. But if you know you won’t reuse something, look into donating items or taking them to a consignment shop, such as Repeat Boutique, who takes clothes, accessories and home goods. There’s a lot to be said in “One woman’s trash is another woman’s treasure.” Maybe in this case, your own trash can turn into your own new treasure.

Mind+Body/Spring 2015 43

get home green thumb

We all have leftover roots, stems, or pieces of fruit and vegetables after cooking, and chances are you’ve found yourself wondering what you can do with them.

Composting

by Claire Whitworth

Whether it’s an effort to stop putting so much waste into our landfills, wanting to be more conscious of what goes into your garden, or being mindful to use every part of the food you purchase, composting in your home or backyard can be a great way to combat all of these. We reached out to experts from CSU’s Extension Resources department and John Anderson, the Colorado Worm Man, to give us some simple tips and ideas to start and maintain your own compost.

What is composting good for and why should I do it?

Compost is good for the soil’s overall health and is a great way to avoid adding to our landfills. You are also putting materials that already come from the earth back in the soil.

John Anderson also notes on his website that you will: • Stabilize nutrients in soil, minimizing water pollution, improving soil structure, and increasing water retention; • Minimize pathogens, disease, weeds, odor and insect problems; and • Support higher population of macro and microorganisms that are essential to healthy living soils.

What can I store my compost in until I am ready to take it outside? What is the best practice so it does not stink up my house or attract bugs?

It is important to store your compost in something with a tight seal. Compost-specific bins are available at a variety of kitchen stores, or you can use tightly sealed jars such as cookie jars, flower containers, or other pottery pieces that have a seal.

Anderson suggests a container with a handle to make it easy to carry to your compost bin. He also notes that it is important to use water in your 44 Mind+Body/Spring 2015

kitchen compost container, especially in our dry climate, because it helps cut down on watering the overall compost bin. Both the seal and water will help reduce the smell and the insect attraction.

Water levels are going to vary by project, so best to speak to a local expert and experiment with what works for you.

What are some different ways to put my bin and outdoor compost pile together?

While many would suggest beginning with an initial store-bought black compost bin, you can get much more creative and use recycled materials to make the entire project restorative.

For your outdoor compost, CSU Extension resources suggests an easy-to-make bin for handturned compost piles. This process will only work if you are doing hot composting. Hot composting is one of the most common ways to compost, and kills a certain level of bacteria that forms.

Materials: 4 pallets (4x4) 7 T-posts

Instructions: Pound two posts for three of the walls of the bin and one for the opening, so that it is hinged and can open and close.

Slide the pallets vertically over T-post to form a four-sided bin.

You can find more information, including stepby-step instructions at the extensions website: www.ext.colostate.edu/ Anderson suggests, and this depends on the amount of resources that will be composted, for hot composting to use a nine square foot cube measuring 3’ x 3’ x 3’.

What can I put in my compost bin?

As Anderson says, “anything that grows out of the ground.”

CSU Extension mentions you can also include manure, but depending on your living situation, this may not be readily available.

What does it take to get my compost started?

My favorite answer was from Anderson, “dedication.”

And of course, it is important to have enough space in your yard for your compost, a turning tool (similar to a pitchfork), and a thermometer, which is optional but recommended by Anderson.

He also suggests that beginners “attend a workshop from a long-practiced composter in your area, and/or find a mentor.” These are all important things to consider before deciding on what system works best for you for your hot composting.

It is important to know where in your yard the compost will be going, and if you have space.

There are a lot of resources here in Northern Colorado, and a lot of different opinions on how best to compost. Find a source you trust and give it a try. The worst that can happen is you fail and try again, so if you have been thinking about composting, don’t hesitate any longer, and start today.

Additional Resources: The Colorado Worm Man, John Anderson: cowormman.org Colorado State University Extension Program: ext.colostate.edu/menu_garden.html City of Fort Collins: fcgov.com/recycling/ composting.php

get home

Prepping for guests

by Claire Whitworth Frequent visitors are a big part of living in Colorado. For me, I seem to always have guests arriving in the spring and summer, the draw of spring flowers, trails opening back up, and the festival and event culture we have here in Northern Colorado is part of that reason. What’s most important to me is for my guests to be comfortable; so I like to keep some items on hand and ready for a full house at any time.

Customization is key for making everyone feel right at home. Each time you’re anticipating a guest, prep a basket specifically tailored to their individual personality and needs. There are some basic items to think about including in each basket, before you begin to customize it, so keep your cabinet fully stocked with the essentials–travel-sized bottle of lotion, toothpaste, toothbrush, shampoo, conditioner, face wash, deodorant, body wash, small candies, ibuprofen, and lip balm (not everybody is acclimated to our

tion in a frame to add to the décor of the room.

Try using fun fonts, scrapbook paper, or other hodge-podge craft items you have. This is a great way to ensure that your Wi-Fi login is readily available and protects the piece of paper from damage; now you don’t have to worry about it every time someone comes to visit.

When I wake up every morning, I need my cup of coffee to get my day started, but I don’t like being around lots of people before I’ve had a chance to get ready. This is quite the dilemma when I’m not in my own home. If you are entertaining guests like me, try including a small 4-cup coffee maker in their bedroom with pre-ground local coffee and a simple mug. Now your guests has the option to wake up on their own time, have a cup of coffee, and perhaps read a magazine to get their day started before feeling the pressure to be social.

It’s hard to measure someone else’s dietary

What’s most important to me is for my guests to be comfortable; so I like to keep some items on hand and ready for a full house at any time. dry climate). Small luxury items, such as candles and an assortment of magazines, kept on hand is also a great way to add to your guests’ experience.

The items in each basket will fluctuate depending on who you’re setting them up for, and that’s part of the fun.

Be sure to place extra towels in the bathroom as well as on their bed, always put an extra folded blanket out, and the remote for the TV where it’s easily visible. For bedtime, serve up a water carafe and drinking glass, so if they get thirsty in the middle of the night they won’t have to stumble in the darkness all the way to the kitchen.

For those tech-savvy visitors, make sure the Wi-Fi user name and password is easily accessible. This saves your guest from having to ask for this information, and it saves you from the trouble of digging around in your office desk or filing cabinet trying to find it. Put the informa-

needs, especially when they have traveled to a new altitude. They may not recognize drops in blood sugar, and if you don’t want your guests going to bed or waking up grumpy try providing a midnight snack basket. Fill it with your favorite local snacks. Some of my favorites are Rocky Mountain popcorn, Fern Creek Confections toffee, and Justin’s Butters with apples. For drinks include something like Izze’s sparkling juices, specialty sodas, or sparkling water. This is a great way to give your guests a taste of some local treats, and by customizing the contents for each person you show them how much you enjoy their company and appreciate their visit.

There are many things you can prepare prior to your visitors’ arrival in order to diminish your stress level and increase their comfort. With the necessities out of the way, you can focus your attention on the time you have to spend together.

Now it is time to have fun with your guests!

Mind+Body/Spring 2015 45

Photo: Vinh Nyugen

get out fort collins artists

Danielle Ate the Sandwich

by Diana Walton

If you’ve found yourself putting Danielle Anderson in the little box checked “folk,” you’ve clearly denied the guilty pleasure we all find in Taylor Swift.

No, I didn’t just compare her to Taylor Swift in her sound, but in her ever-present state of vulnerability and quirkiness. She gets serious, she gets funny, she kind of does it all—and with a uke and a small set of strings behind her.

Her YouTube channel is full of covers and originals from “Blank Space” (yes, T. Swift) to songs from her new album, “The Drawing Back of Curtains”–a fifth album for Danielle and a new approach in writing. The new album is the soundtrack to the film “The Drawing Back of Curtains,” due to air this summer on HBO. There’s no denying that Danielle is a strong reminder that within those moments of introspective thought, being silly does exist. She’s a burst of spring and deliberation in everything she does and she’s our pick for artist to see this year. As you get to know Danielle and her music, you’ll feel the layers get deeper and realize how strong her soft sound really is. She’s complex and personal and she lays it out for her audience 46 Mind+Body/Spring 2015

with a sweet and honest melody to accompany it.

Read on for our full interview with Danielle Anderson of Danielle Ate the Sandwich How did you get started in music and songwriting?

I was involved in music classes and lessons as a kid and always loved English and creative writing. I also have a drive to do things my own way, so it was a natural progression to write my own songs. Getting the guts to perform them in public took a lot longer than honing my writing skills.

What experiences do you have as a woman in the Northern Colorado music scene?

I seldom think of my experiences in the Colorado music scene as selectively “being a woman.” Most days I just feel like a person who makes music. I think that says a lot about what’s going on the scene. I’m not treated unfairly or differently because

Upcoming Shows: » FOCO MX, April 25th, Everyday Joe’s 9-10pm

» Denver Ukefest, May 14th-16th, Swallow Hill » Lagoon Summer Concert Series at Colorado State University August 5th

More Info: danielleatethesandwich.com facebook.com/ DanielleAtetheSandwich

I’m a woman. In this industry there are a lot of males—running venues, sound boards and recording studios, including a lot of the musicians playing shows, but I haven’t encountered any of them meaning to make me feel excluded or of less value. The scene is very supportive of all styles and genres of music with male or female musicians!

Are there benefits to being a solo female act? A negative side?

As a solo female act, my favorite thing is trying to win over a crowd. It doesn’t always work, sometimes people just aren’t in to it, and some think I’m weak when I show up on stage as a girl with a ukulele. But when it’s working and I feel them responding and leaning closer, I feel so powerful. The goal is to connect. If I’m able to do that,

fort collins artists get out as a solo female act, standing all alone on stage in a dress with a ukulele, spewing my deepest thoughts that I spent hours carving into poetry, then I’m doing something great.

I’m getting what I want. The negative side to that is being small and making a quiet sound.

Some shows, people don’t care and they talk and ignore you, which all kinds of bands experience, I’m sure. Sometimes I do wish I could made more noise, so I could play over the hecklers or bar noise!

What inspires your lyrics?

I’m drawn to write about things I’m dwelling on, whether it be an emotion I’m working through, a subject I want to know more about or something I think is fascinating. I write these ideas and thoughts into songs in an effort to get to spend more time with them. My newest album was inspired by the artist Edith Lake Wilkinson. She was put away and all her belongings were packed in trunks, until years after her death, her family uncovered her art and are now seeking the answers to what happened to her and who she was. It was a new experience for me to write for someone else and with the concept of her life story in my hands.

Talk about how people have reacted to you

a chance to become a memory. In the song, I list out things that I’ll never be or see or experience, but say the thing I can’t live with is never getting to be “one of the women who loved you.”

Who are some of the female artists you look up to or who inspire you?

I love Lady Gaga and Taylor Swift. My music style and brand is so far from what they do and go through, but I look to them as women executing their talent, in control of their brand and business and observe how they react and carry themselves in difficult situations–personal and professional.

I also owe a lot to Paula Cole and Regina Spektor. They were women I observed being weird and different, but still owning their femininity. As a kid growing up, it was VERY important for me to see women being weird, sometimes odd, but authentic and still possessing an attractive female quality.

What’s your favorite song you wrote?

It’s hard for me to choose, but I’ll mention a song from my new album called “Caught in a Moment.” It is one written for the soundtrack and the artist, Edith Lake Wilkinson, and it’s about going crazy, running through thoughts but knowing at least one thing at your core

I’m drawn to write about things I’m dwelling on, whether it be an emotion I’m working through, a subject I want to know more about or something I think is fascinating. in this market. Why do you think people are connecting to and relating to you?

I have always had a great reception in the Colorado market, but I can’t quite say why or how. I think people are proud to have musicians who represent their communities, but I hope those who hear me are also drawn to honesty and the beauty of vulnerability in my songwriting and stage performance. I attempt to be funny and light hearted in between my heart-wrenching songs, which I think helps draw people in.

Sometimes when I think about “WHY” too much, I get overwhelmed. I try to clear my head and be grateful that people react and connect to what I do and take away the lesson to keep being true to myself and not fake it or force it and trust that people will see and appreciate that kind of truth.

Where did “Women Who Loved You” come from?

“Women Who Loved You” is a song about losing someone before I had the chance to really love them. The relationship ended faster than I felt it deserved and I didn’t have the time to make an impression, to be put on the list of lovers, or significant relationships, knowing that other women who were in my shoes got a little more time, a little more of

to be true. In this song, it’s Edith’s love for her partner, Fannie. I try to create a moment of absolute certainty, with no regrets where the character in the song says, “They say it’s a choice to be loving you, but if it was a choice, then everyday I’d choose you.” Almost every time I perform it I get emotional, teary eyed and get goosebumps. This doesn’t happen often and I’m convinced the song possesses some magical power and when I’m performing it I’m given a sort of a pat on the back to say, “This is a good one, Danielle.”

That’s kind of a wacky way to think about it, but it’s the truth.

What message would you have for other young women trying to aspire to different career paths and striking out on their own?

I say be strong, know your stuff and don’t be afraid to hang at the same level with the guys in the business. I still have moments where I feel I don’t deserve certain things because I’m not talented enough or I’m afraid to speak up, take more time to get the results I want or be straightforward to get what I need. I need to give this advice to myself as much as I do to others—speak up for what you want and believe you deserve it. Then, work really hard and don’t be a dick.

Mind+Body/Spring 2015 47

AERIAL SILK

get out

Fire & sky

Imagine seeing someone suspended in the air by long, silk fabrics, gracefully twisting and turning as if they are dancing in the air. Now, where do you think you are? Most people would imagine a circus, as aerial dance is most famously recognized in these types of venues which gained its popularity in the 90s.

The truth is, this form of acrobatic exercise isn’t just for Cirque de Soleil performers anymore. Just ask Fort Collins local, Alexandra Nikolova. She was introduced to aerial silks at a Summer Solstice festival at the Mishawaka Amphitheater. Captivated by aerial and fire dancing performances, Nikolova instantly knew she had to learn more about the art form. She asked one of the performers where they trained and signed herself up for a class the very next day.

Carving the path less travelled

Living in Costa Rica throughout the winter months, she knew she needed to find a place to train during her visits. In 2011, she found the answer. Anamaya Resort & Retreat Center, the only location nearby which had ceilings tall enough and the proper equipment. What began as a space to train abroad eventually turned into an opportunity to begin performing and teaching classes to hotel guests. The following year, Nikolova invested in her own equipment and expanded her teaching to tourists and locals by offering classes on the beach.

Over the course of five and a half years, her fascination and hobby turned into a rewarding living for Nikolova. She recently partnered with the holistic health and yoga studio, Live Beyond Limit, in order to share her passion with the Northern Colorado community. She prides herself on making the most of every day, and following her heart to fill her life with happiness.

“I have been mind-battling the superimposed ideas of society to lead a “conventional life” versus carving out your own path less traveled while still attaining success, and usually, much more happiness,” Nikolova said. “This concept is something I am very passionate about.”

No hands, folks

by Alicia Preston 48 Mind+Body/Spring 2015

Is swinging in the air, twisting up with knots and spinning around realistic for the average women in our community? For many of us, just the idea of doing so sounds terrifying and impossible. While chatting with Alexandra, I asked her to show me something. Without hesitation, she grabbed onto the silk and within seconds was several feet above my head, her body suspended only by the skillful knot she had wrapped around herself (no hands, folks!). From there, she proceeded to perform several tricks while I stood in awe below.

“I want to spread the word about aerial dance, as it is not only a creative outlet, but an empowering one in the fitness industry. I feel aerial arts are making gains to provide more functional and full-body exercise methods of alternative fitness to the general public. The largest misconception is that you have to already be strong and have upper body strength to join,” Nikolova said.

To learn more about Alexandra and Aerial silks visit: anikolovarts.com

I’m afraid of heights (myths & misconceptions of aerial busted by Alexandra Nikolova) 1. You have to have a lot of strength, including upper body strength, already established in order to try aerial.

Though a certain amount of strength is needed to lift up into the air, what most people do not realize is that aerial is just as much about technique as it is about strength. By learning proper technique, you learn how to utilize the whole body, including legs and feet, to help assist your arm strength when trying to lift the body off the ground.

You learn tips on how to become more efficient when using arm strength, and how to save upper body energy when needed.

Often times, beginner level students who are still building this strength have that “freak out” moment where they can no longer stay engaged, and they get too mentally frantic prohibiting them from thinking of and executing the correct mechanism to wrap their feet to continue climbing. Learning proper technique on the ground first, students gain the confidence to regroup, organize, and calmly decide how to proceed.

By virtue of coming to aerial class, you gain the strength needed to advance over time. This alternative method of fitness is a much more functional way of building strength and getting fit. You’re learning how to use the whole body (core, arms, legs, back, etc.) together, and you are learning how to lift your body weight with complex and dynamic movements. Bodyweight-bearing exercises can create just as much strength as lifting weights as a gym.

If you are really starting from “ground zero” and aerial acrobatics truly intimidates you, perhaps the new and emerging trend of aerial yoga is a great fit for you. Here you are using a silk rigged in the form of a hammock that is low to the ground. You perform yoga with the addition of the aerial hammock acting as an assist in yoga postures, all the while of getting the unique anti-gravity benefits from hanging and inverting in the hammock. The hammock helps to provide decompression in the spine and other joints. This is a wonderful way to explore the air and build strength in a scenario that may be a bit less intimidating to beginning students of aerial.

2. Aerial silk is only for women.

Though the aerial world certainly has a number of male aerialists, this type of dance/art form is certainly more popularized and welcomed by the female community.

Maybe it’s the pretty long draping fabric that turns them away, but men who refuse to try aerial silk purely because it is a “girl thing” are missing out on an incredible way to train the body, build strength and flexibility, and explore a whole new realm of expressing yourself. The amount of energy needed to execute advanced maneuvers requires an immense amount of strength and muscle, especially when you begin to get into duo/partner work. If silks aren’t your thing, perhaps try corde lisse (also known as aerial rope) as it could appear a little less “pretty” without the draping fabric.

3. I’m too old to try new things, especially something as hard as aerial.

Contrary to this belief, many students well beyond their 40s take aerial classes successfully. If there is a desire and curiosity to try it, along with an open mind and playful heart, it’s definitely achievable! Additionally, several aerialists in the Northern Colorado community well into their 50s and 60s began training aerial at a much later age, and still perform some of the largest drops seen in aerial.

4. I am too scared to try aerial because I don’t like heights.

This is a valid concern when first beginning your training.

However, all skills are practiced over and over again very low to the ground with a crash pad underneath. In fact, this kind of methodology continues in your training even for advanced students. Tricks are taught by simple demonstration, and walking students step-by-step through the movement on the ground, and then finally trying the maneuver aerially but only a foot or two off the ground with a spotter. Aerial classes should provide an environment of safety and encouragement while you build strength, confidence, and comfort performing tricks.

Additionally, if something truly doesn’t feel safe, you can always opt to continue practicing the maneuver on the ground until you become more comfortable.

pursuit

PURSUIT: Inside BUSINESS MINDED...50 BEAUTIFUL LIVING...52 SAVOR LIFE...55 SAFE & SOUND...56 LIVING HEALTHY...59

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Mind+Body/Spring 2015 49

PURSUIT: Business Minded

Small business-bound

Women are increasingly starting their own businesses; resources can help with the process

According to the U.S. Small Business Administration, female-owned businesses are some of the fastest growing in the nation. Generating more than $1 trillion in revenues and providing jobs for nearly eight million people, more American women than ever before are starting their own businesses.

Starting a small business can be exciting and liberating. However, it can also be daunting and fraught with unanticipated challenges.

Jenna Koopman, who recently founded JennaKoo: jewelry for the rogue spirit, struggled the most with navigating the legalities. “I found getting my business license and tax stuff most daunting. I wish it were more clear and precise, but I reached out to a fellow girlfriend who’s also a small-business owner and she helped me a lot,” Koopman said.

In addition to dealing with licensing, insuring, and tax needs, small-business owners might also need to acquire an appropriate space at an affordable price that doesn’t overshadow profits or make startup costs prohibitive.

Danny Chapparo, founder of Ashva Yoga in Castle Rock, was most intimidated by “the high cost of rent for a space in a great location.”

Eventually, Chapparo, who offers classes in versions of hatha, vinyasa, and equestrian yoga, found a studio space in Castle Rock and travels to stables in the area to hold mounted equestrian classes.

While Koopman, as a jewelry designer, is able to make use of affordable and well-established online marketplaces such as Etsy, she also attends art 50 Mind+Body/Spring 2015

While navigating the practicalities of starting a new business can be daunting, there are some resources–often free–at your fingertips. »» The U.S. Small Business Administration offers tools, trainings, and tips–from online videos to details on applying for government contracts or accessing loans and other financial resources. »» In addition to providing its own set of tools and trainings, the Colorado Small Business Development Center hosts events throughout the state and provides links to local- and county-specific resources. »» The Larimer County Small Business Development Center, part of Colorado’s Small Business Development Center Network, provides a number of online and in-person resources. In addition to general tips and tools available through state- and national-level associations, the Larimer County Small Business Development Center hosts regular in-person trainings and workshops and offers free one-on-one consultations.

and craft fairs throughout Colorado’s Front Range.

Whenever possible, she shares the costs of booths with fellow artists and designers, but sometimes she must take on the expense solo.

Once the nuts and bolts of starting a small business are figured out, it’s time to get things moving forward. But this might be the moment when the more indescribable and unanticipated challenges rear their heads.

Chapparo, of Ashva Yoga, shares a bit of advice for dealing with the unknown: “No matter how prepared you think you are, there will always be surprises that are out of your control. Be ready and open!”

Jessica Pickering, horse trainer and owner of Pickering Equestrian in Parker, learned the importance of trusting her instincts and being ready to take on the responsibility of decision making. “It was always my decision on big matters, and no one else can make those choices for me,” Pickering said.

And while it is essential to trust in yourself to start a new business, there are a number of tools and resources available as you embark on your entrepreneurial journey. There are now a number of businesses that target services such as business card design, online sales, and website design toward small businesses, offering enhanced visibility and a quality product at an affordable price.

Finally, it is important to build your own personal network—whether remote or in-person—as these are the folks who can offer advice, connections, and, perhaps most importantly, support along the journey.

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PURSUIT: Beautiful Living

MorningStar An assisted living and memory care community opening in Summer 2015 MorningStar Senior Living was founded by Ken Jaeger as a labor of love. He first proved his acumen for management through 15 years of executive roles in senior living communities. In 2003, he resolved to create his own brand of senior living—one defined by the human touch. Out of his convictions, Ken established three precepts for MorningStar: Honor God; Value All Seniors; Invest generously in his team.

Ten years later, that labor of love continues— and flourishes.

This summer Fort Collins will be the site of one of the newest MorningStar senior living communities.

Located on the southeast side of the city, across from Warren Lake and the Collindale Golf Course, the new facility will offer 79 suites for assisted living and memory care.

By the breadth of its services, MorningStar of Fort Collins is designed to meet nearly all the health and lifestyle needs of its residents. In its assisted living neighborhood, MorningStar offers 55 studio apartments, as well as one-bedroom and two-bedroom floor plans. Within its Reflections Neighborhood, they offer 24 suites devoted to the individualized care of those with memory impairment. All have been designed with seniors in mind, catering to their specific needs to make life at MorningStar convenient, comfortable and beautiful.

Here’s how some resident-families describe life at MorningStar:

“My dad receives wonderful care at your hands. You have just the right mixture of empathy and service.

Dad is well fed not only with nourishment, but with love. I treasure our family’s experience at MorningStar.” (MorningStar Resident’s daughter) “We chose MorningStar after a search that included 37 senior living communities in four states. My family will be forever grateful for the patience, love, companionship, support and healing care that you provide our mom in her dementia. Your staff developed a bond that adds joy and comfort to her life.” (MorningStar Resident’s son) Choosing a facility for a loved one, especially after the trauma of a fall or surgery is difficult at best.

52 Mind+Body/Spring 2015

To make your retirement years carefree, they offer these amenities and programs: »» Three meals daily prepared by an Executive Chef »» Dining Room with restaurant-style service »» Private Dining Room (for intimate dinners) »» Bistro

When it came time to select a facility, we were determined to find a place Mom would come to consider her home. It had to be clean, bright and friendly—plus, most important, have good food. We loved MorningStar with its well-planned apartments and beautiful common spaces, including our grandson’s favorite: the aquarium. But, all the above does not make a home; you have to add the right people.

That’s what really sold us on MorningStar. From the time we walked in the door and were greeted with a smile, we could feel the energy and caring attitude of your staff. Mom refers to your caregivers as “my angels,” and we would agree. She loves every one of them. (MorningStar Resident’s family) Our staff feel deeply privileged to be working in someone else’s home. We know our residents are entrusting us to maintain their pride of ownership.

That’s why our common areas are always beautiful—and ready to receive callers. MorningStar is also home to the families of our residents, a place where they know they’re welcome to settle back and stay a while.

For love is in the air here. A feeling of comfort, friendliness, warmth.

For more information contact: Jami Sterkel, MorningStar of Fort Collins, 3509 Lochwood Dr. Fort Collins, CO 80525, 970.999.8790 MorningStarSeniorLiving.com

»» Chapel/Theatre

»» Library (including a computer) »» General Store (featuring sundry items for daily living) »» Salon (for hairstyling, manicures and pedicures) »» Fitness Room »» Spa Bath

»» Massage Room

»» Tropical Aquarium »» Fireside Patio

»» All-season Porches

»» Enclosed Patio and Courtyard for Memory Care »» Wellness Programs & Activities (social, physical, spiritual and intellectual) »» 24-hour Care Staff

»» Full-time Licensed Nurse »» Scheduled Transportation

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PURSUIT: Savor Life

Ditch the stove this spring Summertime is right around the corner in Northern Colorado. During this season, the sun will stay high in the bright blue sky until what seems like it must be halfway through the night.

Summertime is right around the corner in Northern Colorado. Spring and summer also mean one more important thing: we are all busy. Days are packed with activities that take advantage of the weather. We have practices, games, hikes, bike rides, play dates, and battling cross-town traffic with all of the other parents trying to pick-up and drop-off to deal with and getting home on time can be a daunting task for any family.

Amidst the organized chaos one problem emerges: dinner. How do you make sure that in between all of these activities, the whole family eats not only on time, but well?

Spoons has a solution for the busy family. Their Grab ‘n’ Go coolers at the Harmony location are stocked with healthy and hearty meal selections that will please everyone. Soups, salads, and everything Spoons does best is ready to be picked up in familysized portions. Quick, easy, and healthy, the Grab ‘n’ Go options make planning dinner the easiest part of a busy parent’s night. Spoons may not be able to help Special Promotional Section

you juggle all of the things on your extensive To-Do List, but they can cross off one of your biggest priorities: dinner.

Visit the Spoons Harmony location for Grab ‘n’ Go meals any day of the week and check out their other locations later this summer for more Grab ‘n’ Go options. Menus are updated daily and can be viewed on espoons.com. Their homemade salad dressings are available by the bottle and reflect the unique flavors Head Chef Tom Stoner picks out from local vendors.

There’s always something new and seasonal available, and the team is excited to continue to bring these items to Fort Collins.

The Grab n’ Go mission is to provide quick grab items for busy families—much like the mission of Spoons, when it was started over eleven years ago—to enable busy families to eat healthy and tasty foods even when they can’t make it to the kitchen.

Some of the items you’ll find in the Grab n’ Go Cooler include dressings, spreads, and cookie dough.

Some of our favorite Spoons Signature Salads include: »» Spoons Ceasar »» Farmer’s Market

»» All American Ranch »» Asian Salad

»» Cranberry Feta with Maple Dijon Dressing »» Apple Poppy Seed »» Tuscan Salad

Mind+Body/Spring 2015 55

PURSUIT: Safe & Sound

The ins and outs of construction defect issues If your home is experiencing a design or construction failure, there are steps you can take to pursue a resolution.

What is a construction defect and why should I be concerned?

A construction defect, in the simplest terms, is a failure in the design or construction of a home to comply with a buyer’s reasonable expectation. The house may not be falling down around your ears, but if a defect compromises the use or value of the home, or costs extra money to fix, it might be considered a construction defect. When there are fundamental flaws in the design or construction of your home, you may be entitled to compensation to correct the issues.

How do you know if you should be considering action?

If your home (including townhomes and condominiums) has structural issues; water seepage through roofs, windows, or sliding doors; siding, brick, stone, or stucco deficiencies; faulty drainage; defective plumbing; faulty wiring; insufficient insulation; poor sound protection; or other fundamental issues, there is a reason to consider taking action. All defects are not necessarily catastrophic in nature, and an experienced lawyer can guide you through the next steps.

What is the statute of limitations in Colorado?

What happens when my warranty has expired?

The statute of limitations is a deadline by which homeowners must initiate action against those at fault. The statute of limitations and the warranty on a new home are not the same thing. Homeowners’ legal rights arise from many sources, and the written builder warranty is only one. Just because this warranty has expired does not mean there are no legal grounds for action. Further, if the fault lies with a par-

56 Mind+Body/Spring 2015

ticular product used during the construction of the home there may be additional opportunity for legal action.

The statute of limitations will depend on the exact nature of the defect and when it arose as a problem. The “guideline” for action is two years after the initial manifestation of the defect, but there might be action to be taken after this deadline, depending on the issue.

Do not be afraid to consider pursuing action just because a warranty has expired or the statute of limitations appears to have run out.

There may still be options open to homeowners, especially if the builder/developer/ design professional had been notified of the issues before the warranty period and statute of limitations expired. Seeking an expert legal opinion is, as always, best in these scenarios to determine if there is a good option for the homeowner to pursue.

I am not the original owner of my home. Does this mean I cannot take action?

Not at all! While every case is different, many of the original homeowner’s rights transferred to you at the time of purchase. Some homeowner associations may also have rights they can exercise on your behalf, especially in cases involving townhome or condominium communities.

Seeking a professional opinion to look into your particular circumstances will help determine if you are eligible to take action.

What impact will the proposed new legislation about construction defects this have for homeowners or homeowner associations?

The current legislation being considered in Colorado proposes to lower the construction standards to which builders are held. This would

make bringing suit for defective home construction more difficult for homeowners, especially owners in condo communities. The economic downturn has slowed the building of homes, and builders are trying to take advantage of initiatives to create new affordable housing by building homes that do not meet current minimum standards. This legislation will also make it more difficult for homeowners to take legal action against builders for faulty construction.

This would shift the financial stakes firmly into the hands of the homeowners.

It is important for homeowners to be informed about this new legislation, and to take action with Colorado lawmakers to protect themselves and their financial investments.

How can Burg Simpson help?

Some of the most seasoned and successful construction defect lawyers in the country reside right here in Colorado. Burg Simpson has the experience and knowledge to guide its clients through the process of determining whether there is any suit to be pursued, and how to best go about addressing homeowners’ issues.

Burg Simpson’s construction defect attorneys have been protecting the rights of individual homeowners and homeowner associations for nearly 20 years and are recognized as leaders in their area of practice and are one of the leading construction defect litigation law firms.

The team of attorneys regularly address many issues, including land problems such as soil and slope instability, structural defects, building envelope failures, design defects, roadway and infrastructure problems, poor workmanship, building material failures, and insurance coverage disputes.

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PURSUIT: Living Healthy

HEARING HELP Advanced Hearing Services aids people like the Melines in improving their hearing and their quality of life

Vic Meline has had trouble with his hearing for almost 30 years. He had been through four sets of hearing aids and still didn’t know about the world he was missing until he could hear a flock of geese again.

Vic has been a patient at Advanced Hearing Services for 16 years. His wife, Arvilla, received her first hearing aids only a year ago. According to owner Susan Baker, both have had very different struggles with their hearing, but both have vastly improved their quality of life after trying out BrainHearing.

“I can hear more of what people are saying,” said Vic. “I can hear more of the conversations that are going on in a group. I can definitely hear and understand more than I have for 15 years.”

As if on cue, a flock of geese passed high overhead outside the window as Vic spoke, and his face immediately brightened with boyish enthusiasm.

“I can hear those geese,” he said. “I can really hear them. I wouldn’t have been able to hear them before.”

Sometimes, it’s not always obvious that there is an issue with hearing. By the time many people realize they are having trouble hearing, they aren’t even aware of the things that they can’t hear. Arvilla said they didn’t even recognize the things that Vic couldn’t hear until he could hear them again.

Special Promotional Section

“I’m so impressed that after all these years,” said Arvilla, “neither of us even realized that Vic couldn’t hear the birds and crickets.”

Arvilla had a somewhat different experience.

She first noticed an issue with her hearing when she would talk on the phone with their daughters. She was having trouble hearing them

“I can definitely hear and understand more than I have for 15 years.” through the earpiece, causing breaks and gaps in the conversations. Arvilla didn’t think much of it, chalking it up to the fact that their girls generally spoke softly. After all, she didn’t have problems with her hearing like her husband had.

But as one of Susan’s experienced patients, Vic knew what to do.

“She indicated to me that she was having trouble hearing on the phone,” Vic said. “It was about the time I was thinking about getting this new set, and every time we talked it over and I found out that she was just ignoring me. Finally I told her: You need to get checked.”

Arvilla had never had her hearing checked.

She was worried about the appearance and inconvenience of a hearing aid. She didn’t know

why or how her hearing was being affected, or what could be done to help her. Her hearing couldn’t possibly be affected like her husband, could it?

When she learned about BrainHearing from Susan, her skepticism quickly melted away.

“I think BrainHearing is very interesting, and really it only makes sense,” said Arvilla. “I had never had hearing aids before, but I am definitely hearing better. My largest concern was having those great big things in my ear. So the little tiny things were kind of the drawing card for me. I can’t believe I can’t even feel them.”

When it comes down to it, though, quality hearing at Advanced Hearing ends up as just a bi-product of Susan’s enthusiasm for her patients and her determination to help people improve their quality of life through better hearing. She focuses on educating her patients about their own hearing and helping them understand how their hearing can improve.

“Part of it is the education on how the devices bring in the sound and transfer it to the brain,” said Vic, “which is something that I really didn’t understand before. I feel comfortable when I come in to talk with Susan.”

This mantra has always been at the center of Susan’s philosophy. With a focus on comfort, convenience, and compassion, the patient always comes first -- from the first call to a full lifetime of hearing health care.

Mind+Body/Spring 2015 59

On Sheryl: LA made Boyfriend Zen Tank $42, Splendid Melange Linen Top (in white) $108, Paige Denim Verdugo Skinny Gabrielle $169. On Jennifer: Splendid Waterville Floral Tank $68, Paige Denim Verdugo Ultra Skinny Armstrong $169. All clothing provided by Sunday Supply Co. (sundaysupplyco.com)

60 Mind+Body/Spring 2015

Maternal instinct Story by Andrew Kensley Photos by Erika Moore

A mere five months after Jennifer Archuleta’s daughter was born, her marriage began to dissolve. The divorce was final when Mateah was three, and Jennifer found herself thrust into the role of primary breadwinner, homemaker, and child-raiser. Like all single parents, she needed help.

Luckily, Sheryl Sorensen knew a thing or two about child rearing. She did, after all, do a pretty good job raising Jennifer and her older brother, Brad. Now, she contributes more than the average grandmother in helping Jennifer to provide a stable, loving upbringing for Mateah, now a sparkling second grader.

“If it weren’t for my mother, I don’t know what I would do. There is nothing that she wouldn’t do for us,” Jennifer wrote in her nomination of Sheryl for Mind+Body’s makeover and spa giveaway.

Jennifer is Sheryl’s foremost admirer with good reason: from picking up Mateah at school, to dropping her at activities in the evening, to caring for her while Jennifer works at her second job, to working full time herself, Sheryl plays many cards in the family’s multigenerational continuum. As the matriarch, she has set the bar high for future generations.

Sheryl and Jim have been happily married for 43 years. She worked part time and was there when Jennifer and Brad got home from school. While providing a loving and safe home, she and Jim faithfully attended Jennifer and Brad’s extracurricular activities, from basketball to dance, and track to piano. In other words, her experience at raising a family came straight out of a textbook. And while she’s thrilled to help, the idea of witnessing her daughter’s failed marriage and the resulting struggles has not been easy.

“I know that divorce is common, but it wasn’t something we ever thought would happen in our family,” Sheryl says solemnly.

Jennifer interjects: “I was the first. I’m a groundbreaker, what can I say!”

The two women laugh in tandem, but the contrasts are clear from the outset. Jennifer, with her flowing blonde locks, striped V-neck sweater, hoop earrings and knee-high boots, is comfortable letting loose, secure in her own style. Her animated personality uses whatever

space it needs. Sheryl is thoughtful and, like Jennifer, self-aware and eloquent, but more introspective. While prideful of her appearance, she is not flashy. Her shorter hair and more conservative colors (blue definitely suits her) hint that she prefers to stay in the background.

Jennifer jumps to self-deprecating humor to disarm what could potentially lead to angst. “We’re fortunate that I’ve always had jobs that have kept us afloat and we’ve never had to move back in with them. We’d all probably hate our lives for a few months but we could do it if we had to,” she says.

“We bicker once in a while,” answers Sheryl, ever the straight shooter, “but we’re pretty quick to bounce back.”

“We went through the teenage growing pains, but we came out of that pretty quickly,” Jennifer adds. “As I’ve gotten older we’ve gotten closer, especially with the addition of Mateah.”

“If it weren’t for my mother, I don’t know what I would do. There is nothing that she wouldn’t do for us.”

Within the confines of one brief conversation, they cycle through waves of adoration and dissent, en route to their goals. They grapple and appease, banter and tease, and always return to the high ground. Maybe it’s because the thread that draws Jennifer and Sheryl together more than anything is sitting politely across the table, munching on grilled cheese and pineapples, contentedly playing on a tablet.

When it comes to the composition of the typical American family, Jennifer’s situation is not exceptional.

According to 2013 data from the U.S Census Bureau, 28 percent of American children live with one parent, a number that has grown by 50 percent since 1980. Data also suggest that about half of today’s children have a high chance of spending at least part of their childhood in a single parent family.

Mind+Body/Spring 2015 61

When Mateah was a baby, Jennifer ran a daycare out of her home. For the next five years, she also worked as a bartender at a local restaurant at night while Sheryl helped watch Mateah. When Mateah started elementary school, Jennifer got a full-time job as an administrative assistant at a digital printing company in Longmont. This meant a commute from her home in Thornton, but also allowed her to quit her bartending job.

The reprieve was short lived. Constantly being on the cusp financially has dictated that Jennifer return to working job number two on weekends.

When Mateah’s not with her father every other weekend, Sheryl and Jim step in.

“Yup, we’ve never had worries about where to spend money,” Jennifer jokes. “But we’ve always been provided for. I’d love to work just one job.

I don’t want Mateah to look back and think that I was always at work.” She holds back tears.

“Mostly, I want her to grow up like she’s not growing up with a single mom.”

Conspicuously silent is Sheryl, whose six decades of life experience tell her that some problems are out of her control. A couple of years ago, she lost her job at the church of which she had been an active member for 30 years. She soon found another church where she now works fulltime managing volunteers. She lost her father two years ago, another sobering blow. Yet for this proud, God-fearing woman who looks ten years younger than her actual age of 63, giving up control still doesn’t come easy. “Jennifer knows what I struggle with and what I want to be different,” Sheryl says. “I’d love for her to find a man.”

62 Mind+Body/Spring 2015

“Oh geez, Mom! That’s the least of my concerns,” Jennifer huffs.

This is surely not the first time this issue has been discussed. But Sheryl may be right. Despite Jennifer’s protestations, it’s not unreasonable to think that life would be easier with a partner. She is an attractive, articulate, intelligent 35-year-old woman faced with the arduous task of supporting a child on her own. Surely working two jobs and not having an adult to confide in after a long day makes finding a life partner something of a priority. Right?

“I want Jennifer to have a complete life, for her and for Mateah,” Sheryl says, hinting at the fact that “completeness” involves the textbook definition of a nuclear family.

“For six years after Mateah’s dad and I split I didn’t date,” Jennifer says. “I wondered, ‘Why doesn’t anyone love me?’ but I didn’t pursue it.

It wasn’t at the top of my list. Mateah and I are very content as we are. We don’t have a lot of time for anybody else.”

Mateah does her part by feeding the dog and packing her own lunch. Sheryl and Jim make sure homework is done before dance class. They bake and cook together, and play Bible trivia. Jennifer repeats often how blessed she is, from her boss letting her come into work a bit later, to having helpful parents, to Mateah’s preternaturally fun-loving, well-adjusted, bright demeanor, but one gets the sense that somewhere along the way, there has been tension.

“It’s hard for me to totally understand single motherhood because I’ve never had to experience that,” Sheryl offers, and we see a glimpse.

Even without paying for before- and after-school care, which can be prohibitively expensive, Jennifer says, just the basics are stressful. And after that, there’s not much wiggle room. “We have everything we need. We’re never going to go hungry, and we’ll never be cold at night. But I want to give her…a cushion. A little cushion wouldn’t hurt.”

“This wasn’t something we wanted, for sure,” Sheryl says. Her voice carries a mixture of pain and longing. “But there are a lot of two-parent families that struggle with the same thing.”

Tension or not, Momma bear shows that she will always be there.

Jennifer knows that the family situation she had originally planned for will not happen anytime soon. But things are going pretty well for her and Mateah, all things considered. And if it wasn’t for her mother, Jennifer knows she would be struggling even more.

“I call mom first when I have a problem,” Jennifer admits. “There’s no one in the world that I would strive to be more like than her.

The way she loves us and how she handles herself, the way she cares about people.” The constant praise can easily masquerade as glib patronage, yet it rings true. Their relationship is heartwarmingly unconditional.

Jennifer admits that she admires her mother most for the traits she herself lacks, one of which is financial responsibility. “My mom’s always been exceptionally prudent about finances,” Jennifer says.

“Fiscally responsible,” Sheryl emphasizes.

Parenting styles don’t always align either. Jennifer’s, while heavy on traditional values like hard

work, faith and respect, is also skewed toward the contemporary. “When we were kids, I got spanked,” Jennifer says. “And that wasn’t something I wanted to do with Mateah. When we clash about my parenting style, I don’t take it well initially; I feel attacked. But I do listen and think about her point of view, and come back to it when my feelings aren’t hurt. We both get a little emotional.”

Sheryl doesn’t always agree with her daughter’s parenting techniques, and says so. But she’s realized that it’s not her role to question Jennifer’s mothering, however hard that can be.

“We’re so intimately involved with Mateah and we do take on a parenting role sometimes, so it’s hard to separate,” Sheryl says. “Jennifer did things differently than I would have done them. But I admire her for it, and for all the things she’s done to make her life and Mateah’s life better. I’ve learned that everything doesn’t have to be in the box I think it has to be in.”

The subtle corrections and interjections create true familial texture. One might imagine the roots of this banter began many years earlier, with Jennifer testing the boundaries to establish her individuality. From Sheryl’s point of view Jennifer’s

“She would probably like it cleaner,” says Jennifer, “but we’re good as we are.”

They are complimentary and complementary, sometimes oppositional, and sometimes agreeable. They alternately praise and correct, and neither one monopolizes the conversation. Nervous laughter leads to selfprotection, and the momentum builds, but always seems to end peacefully.

Mothers and daughters everywhere could learn a thing of two from these two.

Make no mistake, Jennifer and Sheryl have suffered through buckets of tears and regrettable outbursts and apologies and make-up hugs–the bricks and mortar of family bonds– to get them to this point. They have come to understand that DNA-based fibers pull apart just enough to make us realize their fragility, then snap back with abandon.

“That’s the beauty of our relationship,” says Sheryl. “We don’t have to be afraid to say things to each other. We don’t have to tiptoe around.”

“I’m not going anywhere, she’s not going anywhere,” Jennifer says. “But when we do fight, I can’t stand to have her mad at me or not know what she’s thinking.

She’ll let me hang in the wind. I like to talk it out, and get everything that came out behind the fight.”

“That’s the beauty of our relationship. We don’t have to be afraid to say things to each other.

We don’t have to tiptoe around.” always been her own person, intent on doing things her way. Jennifer characterizes it differently.

“I liked my freedom,” she confesses. “I definitely got away with a few things I shouldn’t have. I got caught shoplifting when I was 14 and you would have thought that I murdered someone. She couldn’t look at me. She just couldn’t grasp it.”

“It was horrible. It’s still horrible,” says Sheryl. Her moral compass is clearly pointed in one direction, without much wiggle room. “We come at life from different perspectives. She tested my limits and I never did when I was a kid.”

“But we got past it,” Jennifer says.

Sheryl nods in agreement.

When pushed on their differences, Jennifer volunteers another point of contention over the years, one that is unsurprising. “Mom’s very meticulous and clean and structured and I’m not. Our house is clean, but we’re not perfect.”

Sheryl responds: “Because I’m such a control freak, I want things to be just how I like them, it’s hard for me sometimes when her house doesn’t look like the way I’d like it to look. For a while I even went and cleaned her house, just so that I could have that control.”

When pushed about their obvious personality differences, Jennifer prefers not to dwell on the things she’s not, but rather the qualities they share. “I want to always have faith like my mother has. I want to always care about other people like she does. The way she has for her whole life,” she says.

“There are so many things she has that I don’t have,” Sheryl says.

“All the bad stuff,” Jennifer says, another subtle dig that makes an observer smile.

But Sheryl is too mature to be daunted by one line. As she continues to speak, it’s obvious that she’s worked hard for her sincerity.

It is, after all, one of her greatest attributes.

“It’s harder for me to accept people when they’re not like me,” Sheryl says. “Jennifer’s very accepting of people the way they are and will always stick by them. If she’s their friend, nothing’s going to change that.”

Mateah, the latest Sorensen female generation, is comfortable being part of the conversation. She follows the example of her elders to offer this pearl of wisdom: “Everybody is special in their own unique way. That’s what God says in the Bible.”

It looks like Jennifer and Sheryl may not have much to worry about with the next generation.

Mind+Body’s motherdaughter makeover Jennifer and Sheryl were selected by Mind+Body for our mother-daughter makeover promotion on Facebook. As part of their makeover they received a spray tan, cut, color and makeup from Ali Crowley of The Cutlery Salon (cutlerysalong.com) and a $75 gift card from Amanda and Kelli at Sunday Supply Co (sundaysupplyco.com). Special thanks to Ali, Amanda and Kelli.

Before

For Jennifer’s makeover, Ali says: I softened the roots with a color close to her natural, and melted in down into her previously highlighted hair. I brightened a few of the blondes around her face and at the ends. I also pulled some light brown through to break up the highlights. This look will allow her to go longer between colorings so she doesn’t have to do at-home bleaching anymore which is what damaged her hair to begin with. I took about an inch and half of damaged ends off to give her a fresh, healthy start without taking too much length.

With her makeup, I contoured around her nose and hairline and jawline and added some individual false lashes to open up her eyes and finished with a bold pink lip.

For Sheryl’s makeover Ali says: I chose a copper red to give her depth and dimension while also adding a few bright highlights. She has such great hair it was fun to give it a pop and make her hair more of an accessory.

I filled in her eyebrows with a soft brown and also added individual lashes to open up her eyes. I toned down the eyeliner that she had before and only used a thin line on the top and bottom. I added a bright pink lip to tie the summery look together.

Mind+Body/Spring 2015 63

Banner Health

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How late is too late?

The decision to have children — or the decision not to have children — is one of the most important and impactful decisions that a woman will make in her life.

This is a choice that will not only affect the next 9 months during the actual pregnancy, but all of the months and years afterward.

In short, this is not a decision to be taken lightly. Determining the right time — financially, emotionally, and in terms of career — is a sometimes lengthy decision process, and that right time may not come along until much later than what our parents’ generation would consider a reasonable time to have children.

So the question for many women becomes: When is it too late? When does time and biology trump the “right time” and force a now or never decision? And at this more advanced age for childbearing, are there possible complications to conception that should be expected?

Mind+Body spoke with Dr. Antonio Barbera, OB/GYN about one of his areas of professional passion: female fertility and successful conception. Dr. Barbera has moved his practice in Greeley to the brand new Banner Fort Collins Medical Center, where he will continue to serve the Northern Colorado community with his unparalleled expertise.

64 Mind+Body/Spring 2015

Peak fertility For most women, peak fertility occurs between the ages of 22-31. While this is the period of time when women will

a good degree of variability between individuals, it is a roughly 15-18% chance per month. This percentage is highest during the early to mid-twenties, and reduces somewhat in the late twenties and early thirties, with a rapid depletion in the mid-to late thirties. Thus, while it is possible to become pregnant naturally at a more advanced age, the likelihood of conception without assistance or intervention becomes less likely the older the individual becomes.

When to visit the doc

conceive most easily, it does not serve

For most women, Dr. Barbera

as a hard and fast rule at all. Individual

recommends trying for a natural

biology, inherited traits, and external

conception for a year before they should

factors are all contributors to the overall

really be concerned about their fertility.

fecundity of a woman, as well as the ages

There are many factors that influence

when she is most likely to conceive. There

the ability to conceive, and even in the

are other factors which also contribute to

most ideal circumstances the likelihood of

the likelihood of conception, this article will

conception is only about 15% in a given

focus on the female factors primarily.

month. “Whenever possible I like to tell my

Fecundity is the probability of conception

patients to relax, be healthy, keep trying,

which results in the birth of a baby per

and let nature take its course. Sometimes

female reproductive cycle. While this has

you have to be patient, but the most

Banner Health

PAID ADVERTISING

natural way we can begin a life the better.”

average, and these eggs will be depleted

gynecological and other health issues, as

Most couples, up to 80-90%, conceive

sometime in middle age, though the exact

well as familial health issues, history, and

within one year of intercourse for the

ages of menarche and menopause varies.

any details known about the ability of the

purpose of pregnancy.

As eggs age within the body, their quality

mother’s ability to conceive. He will rule

Dr. Barbera also emphasizes that a

decreases. This means they become less

out factors one at a time until the cause is

mother should try to be as healthy as

viable and less likely to be able to support

detected. Dr. Barbera uses many different

possible while trying to conceive. While

a successful pregnancy. The quality of

techniques and tools to determine the most

a healthy diet is important to general

the eggs is usually highest in the mid- to

likely cause of the infertility, and most of the

health, as well as your body’s readiness

late-twenties, with a rapid decrease after

steps taken will be dictated by the history

to conceive, there is no “magic diet” or

the mid-thirties. The quality of the eggs

and other known factors about the patient.

vitamin that will guarantee conception.

themselves and the number of eggs in the

While folic acid has been demonstrated

ovarian reserves combine to determine the

attributed to female factors, about 40% are

to help with conception and reduce birth

ongoing fertility of a woman.

attributed to ovarian issues. The remainder

defects, it is by no means a complete

A hormonal test on specific cycle days will

Within the 35% of the total issues that are

of the female biological factors are cervical,

solution or guarantee for conception. He

help to evaluate the ovarian reserves. The

uterine, tubal, or peritoneal in nature. The

recommends, instead, that women who

results of this test is taken into account along

ovarian issues are often a simple case of

are considering having children think about keeping their bodies constantly “prepared” for pregnancy. This basically means eating well, maintaining healthy weight, and eliminating habits that are destructive to health like smoking in order to keep your body as ready as possible to undergo pregnancy.

For women over 35, Dr. Barbera suggests

“Whenever possible I like to tell my patients to relax, be healthy, keep trying, and let nature take its course. Sometimes you have to be patient, but the most natural way we can begin a life the better.” with the rest of the patient history and other

low egg quality, especially in women who

seeing the doctor after 6 months of

factors in order to determine the likelihood of

are of a more advanced age.

unsuccessful attempts to conceive. While

the issue with conception originating with the

some women who are in this more advanced

ovaries in the female partner.

understanding of human reproductive

age group for child bearing have no issues

What might be the problem?

systems, there are many options for

conceiving, in general these women have a much more limited window for conception, and there are many more factors which may be contributing to the difficulty in conceiving.

The aging reproductive system One of the first steps taken when a

Approximately 1 in 6 women experience infertility issues, which are classified as inability to conceive after a year of unprotected intercourse. There are a number of potential issues with conception, which arise from several

patient is struggling with infertility will be

different sources. Dr. Barbera attributes

an evaluation of ovarian reserves. All

35% of issues are due to male

With modern technology and

treatment in the case of infertility for both male and female issues. Diagnosis of a fertility issue is the beginning of a journey towards successful pregnancy. In upcoming issues, Mind+Body will examine some of the potential options with the help of Banner Health’s experts.

Fertility and female reproductive health are overwhelmingly large topics. Mind+Body has partnered

women are born with a certain number

factors, 35% to female factors, 10% to

of eggs, which will be released during

environmental factors (diet, exercise,

their monthly cycle throughout their lives.

medications, etc. attributed to either the

on the Mind+Body website. Look for our future related

When his egg reserve has been depleted,

male or female partner), 10% are both

topics, where we delve into more detail and depth on

the woman no longer has the ability to

partners simultaneously, and 10% are

months. Look for a follow up article on fertility solutions

bear children. Most women are born with

unknown factors.

several million eggs, but by the time they

When women come to Dr. Barbera with

reach sexual maturity this number is at

infertility issues, he starts by taking an

about a quarter of the original count. The

extensive history on the patient. He wants

ovaries release one egg per cycle, on

to not only know recent history, but lifetime

with Banner Health to examine women’s health and fertility issues in depth in the magazine, in print, and

many women’s health and fertility issues in the coming in the July issue of Mind+Body.

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facing

66 Mind+Body/Spring 2015

fears  Story by Stacey McKenna

Photo: Dylan Park & Sunset Surf Dominical (sunsetsurfdominical.com)

Mirroring the more experienced women in my lesson, I hoisted my board above my head; heart racing, mouth dry, limbs numb, I tailed the small group toward the breaking waves. I had spent the morning’s drive from the airport in San Jose to the unassuming surf town of Dominical fretting over what would be my first-ever surf lesson. Would I fail drastically? Would I get hurt? What if I wasn’t a good enough swimmer? Or, even worse, what if I had a panic attack in front of a group of strangers?

The ocean has long intimidated me, and as a consequence, I had successfully avoided waves since my childhood (even during my fouryear stint in Los Angeles). But since moving to Colorado nearly eight years ago, I have found myself consciously and routinely pushing my own boundaries. So, there I was, poised to brave the waves and risk public failure, two of my greatest fears. During the short week I spent in Dominical, I took a total of four surf lessons, and thanks to Sunset Surf’s expert (and patient!) instructors, stable longboards, and the beginnerapproachable waves of Dominicalito, I faced both of these fears and emerged stronger for it. I spent hours a day in the ocean; learned to turtle roll when a wave was about to break on me; hung out in the lineup, beyond the breaking waves; and even rode a few waves all the way in to the beach. The ocean became more hospitable to me that week, something to be respected and enjoyed. And I took another step along my personal path of self-transformation.

When we experience fear, regardless of how bona fide the external threat is, our most basic survival mechanisms kick into gear, setting us up for the base instinctual reaction of fight, flight or freeze. The resulting series of physiological processes are responsible for the rapid heart rate, churning belly, clammy skin, and sense of numbness in the limbs that, evolutionarily speaking, prepped us to react quickly when faced with the dangerous situations of our ancestors. You know, like encountering a lion on the savanna or finding a bear at the entrance to your cave.

The catch is, in the modern world, most of the fear-instigating circumstances we face aren’t actually life threatening. Our ancient bodies just interpret them that way, and more often than not, the fear sets in long before we are faced with any real threat.

That’s what happened to me on the road to Dominical: I allowed my imagination free reign, until I had lost sight of the degree of actual versus imagined peril that lay ahead and had settled into the downward spiral long before my feet hit the sand.

Historically, behavioral scientists have primarily studied fear as a barrier to action. However, research is beginning to show that the very experience of working through fear offers opportunities for metamorphosis. In a study published in the Journal of Health Psychology, 2013, Queensland University of Technology researchers Eric Brymer and Robert Schweitzer found that extreme sports athletes often describe their relationship with fear as one that offers great personal satisfaction and a sense of empowerment, enabling them to face challenging situations in the rest of their lives.

Fear doesn’t just happen to thirty-something women who have made the con-

scious decision to step out of their comfort zones. And moving past it isn’t reserved for Zen-minded extreme sports enthusiasts. Debilitating fear happens to all of us, whether preparing for a first date, pondering a career change, or gearing up to try something new and intimidating. And while fear still serves its own purpose–reminding us to take appropriate cautions, mitigate risk, and respect the true threats around us–it is in the practice of using fear as a vehicle for self-transformation that we have the greatest opportunity to benefit in this, our modern world.

Am I responding out of fear? Or out of love?

Fear tends to originate in one of a few places–the unknown, lack of control, or failure–and, for the vast majority of us, it seizes our minds long before a real threat reveals itself. Therefore, through practice in facing our fears (regardless of what they are) and changing our reactions from instinctual to thoughtful, we all have the opportunity to open new doors and shift our perceptions of, and thus our interactions with, the world.

Holly It was in her late teens that Holly first set the intention of leaving her comfort zone on a regular basis as a way to ensure continued growth. However, having set the goal early in life doesn’t mean it’s always come easily.

One of the greatest challenges Holly faced in this process was the profound need for control. “I micromanaged my life” she explained. “This led to me not being open to possibilities, and caused me to be overly stressed and agitated when things did not go the planned way.” It was Mind+Body/Spring 2015 67

Jennifer For Jennifer, the decision to face fears and embrace the discomfort of stepping out of her comfort zone came as more of an unfolding than a direct intention. Shortly after completing six weeks training at the Himalayan Institute, Jennifer found herself dissatisfied with the comfortable path she was on. Sensing that “life was happening to me,” she gave up the security of a fiancé, 68 Mind+Body/Spring 2015

“Am I putting my energy into fear or faith?”

steady job, and family approval and moved to Maui with “$2000 in my pocket and a one-way ticket . . . I wasn’t sure if I’d come back with my tail between my legs.”

Luckily, she was vastly rewarded during her time in Maui, embracing a warm and safe community associated with the Tibetan Buddhist temple and finding herself surrounded by independent women who faced the world with inspiring openness and selfassurance. Jennifer’s willingness to face her fears set a new life in motion, one that she now refers to as “living my soul’s life.” Like Holly, to avoid falling back into the comfort of “traditional” security, Jennifer now asks herself a simple but fundamental question when making important decisions: “Am I putting my energy into fear or faith?”

This is the question that eventually guided her to choose home birthing for both of her daughters, despite her own trepidation and considerable resistance from her family. It is ultimately a question that allowed her to put faith in herself, letting go of her fears not only of the unknown, but of failing, and of being judged for that failure.

And it is the question that guides her each day, as she, now a single mom, independently makes decisions about her own and her daughters’ wellbeing, from diet to health care.

Photo: Dylan Park & Sunset Surf Dominical (sunsetsurfdominical.com)

only through making a drastic and abrupt life change that she began to embrace the discomfort of letting go of control. When she left her career in the horse industry, she did so “on the spot, with no idea how I was going to make money, where I would live, what I would do with my horse, absolutely no plan. The brilliant thing? I survived, and discovered a great many wonderful things about myself.” Thanks to this letting go of control, or the illusion of it, Holly now embraces “that the only thing that I truly have control over are my thoughts and conditioning my mind in how I respond to things.”

Now an entrepreneur and aerial yoga instructor and teacher trainer who travels around the United States and the world, she keeps on track with her intention, frequently asking herself, “Am I responding out of fear? Or am I responding out of love?”

Practice: Facing fears and stepping outside of our comfort zones That learning to sit with discomfort and face fears offers an important advantage in all aspects of life is increasingly clear and has been proposed by scholars in fields ranging from business to psychology and discussed in popular media outlets such as Forbes Magazine and The Huffington Post.

Facing fears and pushing oneself out of a known comfort zone has been associated with enhanced creativity and willingness to take healthy risks, both increasingly important in today’s fast-paced world, hybridizing. But, how does one do this?

How does one embrace discomfort, face fears, and push for self transformation?

Though managing fear may come naturally for some, all of us benefit from practicing the process. I practice each morning, when I try, against all of my muscle memory and brain wiring, to kick into handstand. Holly practices when she steps on an airplane, surrendering control to a pilot she doesn’t know.

Jennifer practices every time she makes a choice of which someone else may disapprove. Below are some things we can all do to push ourselves out of our comfort zones and work on managing our fears.

Travel: By its very nature, travel pushes all of us out of our comfort zones, even those of us who are most comfortable in new and unfamiliar places. Whether you’re jaunting off around the world, backpacking amidst your local mountains, or eating your way through a new city, travel offers an abundance of opportunities to step away from the familiar and let go of control.

Facing fears and pushing oneself out of a known comfort zone has been associated with enhanced creativity and willingness to take healthy risks...

Learn something new: As we move through, our adult lives it becomes ever easier to settle in and enjoy our familiar hobbies, things we have already established we can do. While it is unquestionably rewarding to keep some familiar standbys, learning a new activity offers the chance to explore the unknown and introduces the possibility of failure.

Attend a yoga class: Yoga asanas are a great place to work on changing your responses to ones that are equanimous: if you fall out of a balancing pose, rather than becoming frustrated, smile, refocus, and try again; if you are scared of inversions, take small steps, focus on your breath, don’t judge, and persevere; if you are hyper flexible and find your way into the splits easier than your classmate, don’t allow yourself to be smug.

Deliberately, and safely, face a situation you find frightening: Scared of heights? Take

a top-rope class at a climbing gym. Scared of the water? Try swimming lessons. By putting yourself in a safe environment with trusted and knowledgeable instruction or supervision, you’ve minimized the actual threat, leaving you free to work on your response to your fear.

Practice mindfulness: Mindfulness is based in the ancient Indian practice of Vipassana, “seeing things as they really are,” and studies increasingly demonstrate its applicability to coping with fear and even trauma. Through targeted breath work that de-activates the fight/flight/freeze responses, mindfulness meditations and centering practices can help us identify fears, sit with the discomfort they bring about, and, eventually, transform our automatic reactions into meaningful responses.

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www.orthohealth.com Mind+Body/Spring 2015 69

the end the yang

Just Dad

by Sebastian Romah

Dad used to be a title I aspired to, full of promise and anticipation, excitement, and not a small bit of fear. Those days are long in the rearview for me. I am a father of eight years now. In those heady days prior to our first pregnancy, I had ideas and dreams about what I thought it would mean to be a father. Those dreams were usually a cross between Charles S. Dutton’s Roc, Mr. Robinson from Swiss Family Robinson, and Rick Moranis’ character from Honey I Shrunk the Kids. Since the birth of my second child, the reality could not be farther from that fantasy.

The way that my wife and I have chosen to parent blew those dreams up by shifting the focus directly and totally onto the other four characters in this family comedy. Those characters are: • Child 1 • Child 2 • The relationship dynamic between Child 1 and Child 2 • The relationship between dad and Child 1 and Child 2 The good news is that the requirements for those 4 characters shift per season. You know, just to keep things simple.

We shall start in the spring–better known as soccer season. I knew my life had taken a turn when my wife and I were sitting at the dinner table, dirty dishes still obstructing my elbow path, with calendars at the ready. We were trying to jam work travel, and family travel into the spaces that were not already occupied by soccer games, soccer practice, piano, and drum lessons. The best part is that I no longer see this scheduling acrobatic act as crazy or futile. It is just life. Sometimes while in the midst of living this crazy schedule, it actually feels good. We shall refer to this as the “Soccer Stockholm Syndrome.”

The second season starts in the summer where another character enters stage left.

The relationship I have with my wife and Child 1 and Child 2 My wife was smart enough to make a series of great

choices early in life to earn the privilege of having her summers off. This means that she spends extra time with our children. This is an incredible privilege, but being a consummate adult professional she does yearn for adultlevel conversation. In this case, being dad means finding ways to ensure that she gets to meet with and socialize with people that have matriculated past 2nd grade. This work is difficult, but well worth it to avoid my wife falling prey to “Summer Camp Stockholm Syndrome”.

The final season of the year begins when it is time to install the ski rack on the family mobile. This is a time of bombing down the slopes and terrain parks.

A time of incredible fun and rewarding days.

What the parenting handbooks neglect to tell you is that aside from being expensive, skiing transforms this father into two separate people.

The first is the long-haul trucker. Someone has to drive the I-70 corridor for hours in the snow and traffic.

That person is me, Buck, the long-haul driver. Sometimes we even do the round trip in a single day while stopping six times between here and Copper to pee. The second person that I become, Olaf, the tireless ski-gear mule.

I knew that I would figure out how to change a diaper but never imagined that I could carry three pairs of skis, two sets of poles, lunch for everyone in my pack, and ski boots the three miles from the parking lot to the base of the mountain. Seriously, Olaf is pretty impressive at the end of the day, too.

So, to answer the question of what does it mean to be a father, I have one sentence: There has never been a more rewarding time in my life. Doing all of this, being all of these people, so that my family can experience the best life my wife and I can provide is simultaneously the most selfless and selfish life that I can imagine. These eight years of fatherhood have been the most fun, interesting, sad, and rewarding of my life. It’s good to be just Dad.

Doing all of this, being all of these people, so that my family can experience the best life my wife and I can provide is simultaneously the most selfless and selfish life that I can imagine.

70 Mind+Body/Spring 2015

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