Mind+Body

Mind Body +

January/February 2013

On the cover

Jaron tate Shares what it was like on ’The Biggest Loser‘ and how he’s kept the weight off

Mind+Body’s

Yearlong Weight-Loss Journey

9 Moves for the New Year Work off those holiday pounds with this challenging workout

Work out at home

Make a space for those days when you can’t make the gym

Are you a food pusher?

How to break the habit

Is joint pain bringing you down?

If you suffer from painful joints as a result of an accident, sports injury or osteoarthritis you have a new option available to help you feel better and get moving!

Mallory Family Wellness is proud to be the first in Northern Colorado to bring Cell-Assisted Regenerative Therapies to patients who suffer with joint conditions. These therapies offer a non surgical option for those suffering from athletic or accidental injuries as well as chronic joint pain caused by osteoarthritis and degenerative joint disease. Cartilage and tendons can also be repaired and regenerated.

Where do they come from?

Treatment utilizes adipose-derived adult stem cells that are harvested from the patient’s own body. Adult stem cells are found in large quantities in fat. They remain inactive until they are activated by the body’s need for more cells, or by disease or injury. Stem cells repair and maintain tissues, as they can divide to replenish cells and they have the potential of forming fat, muscle, bone and cartilage.

What are the benefits?

•

Procedure can be performed under local anesthesia

•

No stitches

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Utilizes patient’s own fat and stem cells

•

Minimal risk of complications and recovery time

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Regenerates and heals tissues

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Improves blood flow to the area

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Long lasting results

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No foreign materials implanted so there is no allergic reaction risk

Mallory Family Wellness prides itself on continual exploration of new and innovative solutions in patient care. Call today to learn more about this life changing procedure!

970-669-9245 1548 North Boise Avenue, Loveland, CO | www.docmallory.com

Features

30 Walk Walk the

Jaron Tate shares with Mind+Body how he maintains his weight loss.

42 Food Pusher?

Are you a

Recognize the signs when a loved one is telling you they’re full.

46 Home Fit from

Cupcakes: CatonPhoto, Shutterstock.com; Weights: Pavel L Photo and Video, Shutterstock.com

Setting up a workout space at home doesn’t have to be a pain.

36

Mind+Body’s 2013

Weight Loss Journey

Join Missie and Scott as they begin a year of hard work and sweat to transform their bodies and outlook on life.

Mind+Body/January–February 2013 3

36

29 36

40

Departments Get Style

Get Healthy

Fun Finds 8

Healthy Recipes 18 This+That 22 Mindful Eating 23

Find your red 10 Shape the perfect brow 12

Get Fit Workout 16

Get Out

Fort Collins Fun 26 Also in this issue 6 Contributors 7 Editor’s Letter

on the cover Jaron Tate photography by Nathan Rega, Harper Point Photography Clothing for the cover and feature on page 30 provided by Men’s Warehouse. On the cover: Jeans by Silver Jeans Co. $98, Casual Striped Shirt by Egara $89.99, Full Zip Sweater by Pronto Vomo $199.99. In the feature: Orange tie by Tommy Hilfiger $59.50, White Slimfit Dress Shirt by Calvin Klein, Black Split Toe Shoe by Joseph Abbound $129.99, Denim Friendly Wingtip by Calvin Klein $99.99, Merino Sweater Vest by Pronto Vomo $69.99, Gray Houndstooth Suit by Jack Victor $799.99.

4 Mind+Body/January–February 2013

Red Lips: Yurok, Shutterstock.com; Climber: Sorbis, Shutterstock.com

Get Beautiful

Mind+Body magazine

President/Publisher

Judi Terzotis juditerzotis@coloradoan.com 970.224.7885

Advertising Director Kathy Jack-Romero kathyjackromero@coloradoan.com 970.416.3989 Mind+Body Editor Kristi Fanning kristifanning@coloradoan.com 970.416.3991 Art Director Erika Moore erikamoore@coloradoan.com 970.416.3941 Contibuting Editor Rebecca Powell rebeccapowell@coloradoan.com 970.224.3969 Distribution Manager

Joe Mathis-Lilley joemathislilley@coloradoan.com 970.224.7784

Ad Services Manager Bonnie Huey bonniehuey@coloradoan.com 970.416.3923 Production Artist Matt Varns mattvarns@coloradoan.com 970.224.9314 Contributing Writers

Brian Kaufman, Rachel Metzgar, Andrew Kensley, Mike Rickett, Rocky Rigney, Stephanie Yoo, MS, RD, Ben Hammett

M E DIA

G ROU P

Connecting customers. Delivering results.

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 ©2012 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.

Mind+Body/January–February 2013 5

Contributors This month we asked our contributors

“What’s your New Year’s resolution?”

Nathan Rega Cover Photographer Nathan is the lead commercial photographer at Harper Point Photography. Some of Harper Point’s images have been seen in Grazia, Vanity Fair, and Knitscene.

“To decrease my Starbucks intake!.”

Rocky Rigney Chef Rocky graduated from Le Cordon Bleu in 2007 and has worked under three James Beard awardwinning Chefs, and two mobile 5 star restaurants. He is a certified chef and nutrition coach

“To treat my mind, body, and soul like a temple.”

Rachel Metzgar Writer Rachel writes to give others new perspective on subjects ranging from food to theology. She cares for patients as a CNA at Pathways Hospice.

Benjamin Hammett Writer

“My New Year’s resolution is to maintain a positive outlook and let the small things go.”

Benjamin Hammett is a local public relations writer and freelance photographer.

“Wag more, bark less.”

Andrew Kensley Writer Andrew Kensley also contributes to articles and features in the Fort Collins Coloradoan Travel and Life sections.

Brian Kaufman Writer

“Slow down. Breathe more.”

Brian Kaufman has been a writer and a cook for three decades.

“I resolve to be 3 to 4 years younger by next December.”

6 Mind+Body/January–February 2013

Checking in Kristi Fanning

Mind+Body Editor

W

hat’s your New Year’s resolution? Mine is to run a half marathon. In fact, I have committed to two half marathons.

But why do we make these goals for the new year, anyway? We all want to have a better year than we did previously. We want to be skinnier, richer and more productive. But most New Year’s resolutions are forgotten by the beginning of February, long before the 13 weeks that research suggests it takes for a new habit to become routine. If you truly want to accomplish your goals, you must make it a lifestyle change. You can’t just wish for it and be upset when it doesn’t happen.

This year, Mind+Body magazine is giving two participants a chance to make their goals come true. We are taking them on a yearlong weight-loss journey. Meet our participants on Page 36: Scott and Missie are Fort Collins residents who are battling a vicious weight-loss cycle. They are both great at losing weight, but keeping it off is a challenge. We have teamed Scott and Missie with a personal trainer, dietician and a life coach, the part that most people forget to address. For each Mind+Body issue in 2013, we will include updates on Scott and Missie. I am very excited to learn where they struggle and succeed, and I know I will learn so much from their journey. I hope you do, too!

On Page 30, meet Jaron Tate. Jaron was on season three of “The Biggest Loser.” He has successfully applied many of the show’s teachings to his everyday life. Jaron understands balance: work out, eat right – most of the time – and stay committed to yourself. Jaron’s passion for success, health and family are overwhelming and infectious. He brings a new level of energy everywhere he goes.

I have “dieted” several times in my adult life, and I am a perfect example of a person who loves to work out and does a great job at it. But I am lousy at food choice and portion control. It is so easy to eat 1,000 calories at any meal! I will be working on this in 2013, and I encourage you all to also make small, realistic goals for the new year. You will have a much better chance at success and have a strong foundation to build on during each new year to come.

Here’s to your health,

Kristi Fanning

Mind+Body/January–February 2013 7

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fun

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8 Mind+Body/January–February 2013

Hand tie-dyed in Fort Collins , Blissful brights yoga pants, Pure karma top and handful bra make a stunning exercise outfit.

Prima Bodywear, In the Opera Galleria, 970. 484.2623

get beautiful

Lady in Red Is the red you’re wearing right for you?

Written by Rachel Metzgar

Bold colors are dominating the beauty world lately, in both fashion and makeup. And nothing makes a colorful statement quite like a daring red lipstick.

Join the season’s hottest trend with confidence by finding the perfect shade of red lipstick for you.

The secret to the right lipstick is to match your shade with your skin tone.

For fair skin: • If you have cool undertones or lots of freckles, choose a cherry red for stand-out color.

• For rosy or pink undertones, try a more sheer red with a hint of pink.

For medium, sun-kissed skin: • A light, coral red adds color without distracting from your skin’s natural glow.

• Add a light application of clear gloss to finish the look.

For olive skin: • A true, classic red works for you. Use a lip-liner to define the shape of your lips and give your color more punch.

• If you have golden undertones in your skin, find a red with the same golden tint.

Helpful tips For dark skin: • You’ll shine in anything from a dark red for red lips: with brown or wine undertones to a light • Apply your and bright classic red. lipstick with a lipstick brush • If there are warm undertones in your skin, for more precise a blue-based red allows your lips to stand application. out.

• Use a lip primer Red that works for everyone: and liner to avoid running around • Coral reds work on virtually every skin the edges. tone, and they are perfect for beginners • Steer clear of trying out the trend. too much shine Throw out your fear of red lips to find the in a gloss as it perfect shade. If you simply stick to these can overpower the color. guidelines, you can sport a dazzling red lip at your next big event or party.

10 Mind+Body/January–February 2013

Red Lips: Yurok, Shutterstock.com; Lipsticks: PicsFive, Shutterstock.com

get beautiful

5

easy steps to perfectly shaped eyebrows Written by Rachel Metzgar

The Tools: All you need is a brow liner and a good pair of tweezers

When you go through your beauty regimen, it’s easy to overlook your eyebrows. But then as you finish up your makeup, you realize that there sit your unruly brows, begging to be tamed. Don’t worry. Now you don’t have to rely on that next appointment to the salon for waxing. With this step-by-step guide, you’ll have professional-looking brows that are natural and complement your face.

1 4

Tip: The key to getting an arch that opens up the eyes but doesn’t give you a look of permanent surprise? Less is more.

If you’re going to shape your brows at home, the rule is to stick to plucking.

Get a quality pair of tweezers and leave waxing to the pros.

Now let’s find the arches. Hold the pencil from the outside of your nose through the middle of your pupil. This will show you where your natural arch is. Start with a few plucks below the brow on each side and work from there.

12 Mind+Body/January–February 2013

2 5

Start on the inside of the brow. Take a pencil and hold it up to your face, lining it up from the outside of your nose to the inside corner of your eye. Where it hits your eyebrow is where the brow should start.

Last, if you have some wild hairs, just brush your brows up and trim the stragglers a bit.

3

To locate the outside, hold the pencil to form a line between the outside of your nostril and the outside corner of your eye. Clean up anything that falls beyond this line.

Not brave enough to shape your brows on your own? Kylie Burciago, waxing professional at Screamin Peach in Fort Collins, gives her clients a few tips for easy clean-up between appointments. She recommends plucking within a finger-width space between the brows and cleaning up hairs below the brow line. Her guidelines ensure you don’t alter the shape created by your waxer.

Mind+Body magazine

Look for Mind+Body four more times in 2013.

April, July, September and the holiday issue in November!

Advertisers: For inFormAtion, CAll 970-224-7714

9 new year Special Promotion

get fit workout

moves to ring in the

Whether you are new to working out or a seasoned veteran, the following workout will increase your stamina, build strength and help you lose weight. The only equipment needed is a set of small towels, a jump rope and a pull-up bar. This is a great workout for your home, on the road or at the gym.

Grab a towel: •• If you do not have hardwood floors, find two objects that you can place under your feet that will slide effortlessly on carpet.

•• Complete the following exercises for two to four rounds (depending on your fitness level).

1

Workout provided by Fort Collins Club. Model: Kelly Sutton, FCC group instructor. Creator: Stacey Weisser, FCC Fitness Director and group instructor. For more information, call Stacey Weisser at the Fort Collins Club (970) 224-CLUB. As always, use common sense and consult with your physician before starting any workout routine.

Skiers:

10 reps to each side. Place one small towel under both feet.

Starting off in plank position (hands and toes on the floor, or elbows and toes on the floor); lower your hips so your back is flat.

Contracting your abdominals and hip muscles, pull both knees to your right elbow while keeping your hip low, then return your knees back to plank position. Repeat to the left elbow.

Muscles working: Rectus abdominis, transverse abdominis, internal and external obliques, hip flexors and shoulders.

2

Reverse lunges:

10 reps to each side. Place one towel under your right foot. Standing upright slowing slide your right foot backward, directly behind your body, while slowly lowering your left leg into a lunge position.

Make sure to keep your upper body tall and upright.

Hold for about 2 seconds and slowly pull your right leg back underneath your body and return to a standing position. Repeat for 10 repetitions on the same leg then switch the towel under your left leg and repeat the maneuver for 10 repetitions.

Muscles working: Gluteals, hamstrings, quadriceps, abdominals.

16 Mind+Body/January–February 2013

3

Jump rope or run for 60 seconds:

•• Choose a cardio method that works best for your body. Complete the bout of cardio in 60 seconds at your own pace (the faster the better). Cardio will allow your heart rate to elevate and allow you to burn more calories throughout your workout.

4

Lateral squat:

10 reps to each side (picture 3). Place a towel under your right leg. Standing upright, slowly slide your right leg out to the right side of your body, while slowly lowering your left leg to a 90-degree angle (or squat position). Hold for about 2 seconds and slowly pull your right leg back underneath your body and return to a standing position. Repeat for 10 repetitions, then switch the towel to the left leg and complete for 10 repetitions.

Muscles working: Gluteals, hamstrings, quadriceps and abdominal.s

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workout get fit

8

Hamstring pulls:

10 reps. Laying on your back, place one towel under each foot. Pull your hips up off the floor into bridge position, and place both of your arms down on the floor for extra balance and stabilization.

Slowly straighten both legs while keeping your hips up off the floor, then quickly pull both legs back underneath your body to starting position and repeat. Feel free to drop your hips back to the floor after each set if you need to rest.

5

9

60 seconds of running or jump rope

Muscles Working: Hamstrings.

Alternating push-ups: Five sets to each side. In plank position, place a towel under your right hand.

Slowly bend the elbows into a push up, lowering your body toward the floor, while sliding your right arm out to the side, placing most of the weight onto your left arm. Maintaining a straight back slide right arm back underneath your body and straighten your left arm. Repeat five times to the right side and five times on the left side.

Muscles worked: Arms, chest and shoulders.

6

60 seconds of running or jump rope

10

Pikes:

10 reps: In push up position place a towel under each foot. Keeping both of your arms and legs straight, slowly contract your abdominals and pull both of your legs up toward your hands. Your hips should be high and your head should be tucked toward your chest. Then slowly, keeping arms and legs straight, slide your legs back to starting position. Repeat 10 times.

Muscles Working: Arms, chest, shoulders, and abdominals.

7

Pull-ups:

10 reps. While on the pull-up bar, make sure your hands are wider than shoulder-width apart. Pull the shoulders back and down, and slowly bend the elbows to pull your body upward. Once your chest is to the bar, slowly lower your body, straightening your arms back to starting position without swinging your legs.

Feel free to use an assisted pull-up band or an assisted pull-up machine.

Muscles working: Arms and back.

11

Reverse lunge/ lateral lunge combo

10 reps per movement, per leg (picture 4). Combine exercise 2 and 4. Complete 10 reps of each movement before switching legs.

Muscles worked: Quads, hamstrings, gluteals and abdominals.

Mind+Body/January–February 2013 17

get healthy healhty recipes

Game Day Delights Enjoy a splurge on game day with these good-for-you appetizers.

Recipes by Chef Rocky Rigney 18 Mind+Body/Fall 2012

healthy recipes get healthy

Braised Shredded Beef Sliders with Garlic Aioli Makes 10 to 12 sandwiches

Sliders 1 grass-fed beef rump or round roast, 4 pounds (trim fat) Organic garlic cloves, minced ¼ cup balsamic vinegar 3 cups red wine 3 ½ cups organic beef stock 1 teaspoon chili powder 1 tablespoon paprika 1 teaspoon ground mustard 1/2 teaspoon cayenne pepper Sea salt to taste Black pepper to taste 2 teaspoons coconut oil 1 large organic white onion, small dice 1 large French Baguette Sliders served on large French baguette

Use half of the coconut oil and massage roast, season with salt and pepper. In a large sauté pan heat the remaining coconut oil.

When pan is hot, add roast and sear on all sides until golden brown.

Remove from heat. Meanwhile, take remaining ingredients and add to a large Crockpot. Turn Crockpot on high; add roast (cut to fit if necessary), allow braising for at least 7 hours. After 7 hours, use colander and drain juices into a separate bowl and save. Bring beef back to Crockpot, add 1/2 cup or so of the juices and begin to shred beef with two forks. Season to taste and enjoy.

Garlic Aioli 2 organic garlic cloves, minced 1 large free-range organic egg 1 small organic lemon, juiced 1 tablespoon organic parsley minced 1/2 teaspoon sea salt 2 turns freshly ground black pepper 1/2 cup extra virgin olive oil

Combine garlic, egg, lemon juice, parsley, salt and pepper in a food processor or blender. Puree. Add oil slowly and continue to process until the mixture has formed a thick emulsion, about 5 minutes.

To plate Slice baguette diagonally into 1-inch slices. Set half of the baguette on plate and spoon beef on top of the bread. Spoon about 1 tablespoon of aioli over beef, cover and enjoy.

Nutritional Information (per 3 sliders): Calories 592, Total fat 23g, Saturated fat 6.1g, Polyunsaturated fat 1.7g, Monounsaturated fat 12g, Cholesterol 164mg, Sodium 684mg, Potassium 639mg, Carbohydrate 33g, Dietary fiber 1.6g, Sugars 2.4g, Protein 52g

Mind+Body/January–February 2013 19

get healthy healthy recipes

Grilled Stuffed Jalapeño Peppers Makes 14 servings.

1 cup full fat cream cheese 1 organic red bell pepper 1 organic yellow bell pepper 1 tablespoon balsamic vinegar 1 tablespoon extra virgin olive oil 1 cup goat cheese 1/4 cup organic scallion, minced 1 teaspoon organic lime juice Kosher salt to taste 1 organic garlic clove, minced 2 tablespoons chopped fresh cilantro 14 organic jalapeño peppers, halved lengthwise and seeded 2 tablespoons organic diced tomato

Preheat grill to medium-high heat. In a medium size saute pan, heat olive oil and add peppers, garlic and scallions. Saute until soft and add to a large bowl. Add cheeses, lime juice, balsamic vinegar and cilantro, and mix well. Using about a tablespoon of the mixture, stuff jalapeños until full. Place jalapeños on grill until marked and al dente. Enjoy.

Nutritional Information: Calories 121, Total fat 10g, Saturated fat 5.g7, Polyunsaturated fat .5g, Monounsaturated fat 2.9g, Cholesterol 25mg, Sodium 131mg, Potassium 114mg, Carbohydrate 3.5g, Dietary fiber .8g, Sugars 1.8g, Protein 4.5g

20 Mind+Body/January–February 2013

healthy recipes get healthy

Have you scheduled your bi-annual and annual exams?

Dental: 970.482.6034 Vision: 970-980-2150 1915 S. Taft Hill Rd. #K Fort Collins, CO 80521 www.positivedentalvision.com

Grilled Chicken Wings with Honey Cilantro Glaze Makes 7 servings

Wings 46 Organic free range chicken wings Sea salt to taste Black pepper to taste

Honey Cilantro Glaze 1 cup organic raw honey ½ cup white wine 2 tablespoons organic unsalted butter 2 teaspoons chili powder 1 teaspoon cayenne pepper 1 tablespoon paprika ½ bunch organic cilantro finely minced

Using a small sauce pan bring butter, honey, white wine and seasonings to a slight boil; remove from heat and cool. In a gallon size plastic bag, allow glaze and wings to marinade for at least 1 hour in refrigerator. Heat grill to high. Place wings on the grill in single layers. Halfway through cooking process brush remaining glaze over wings. Finish grilling until golden brown on both sides and cooked through, about 4 to 5 minutes per side.

Nutritional Information (per 3 wings): Calories 493, Total fat 27g, Saturated fat 8g, Polyunsaturated fat 5.5g, Monounsaturated fat 10g, Cholesterol 114.5mg, Sodium 135mg, Potassium 301.5mg, Carbohydrate 24g, Dietary fiber .5g, Sugars 23g, Protein 35g Betsy Craig is the founder of MenuTrinfo, menutrinfo.com, a full-service nutritional information service that caters to the restaurant industry. As diners become increasingly health conscious, reliable nutritional information becomes critical.

Mind+Body/January–February 2013 21

get healthy this+that

Women with higher levels of micronutrients found in many fruits and vegetables may be less likely to develop breast cancer, a new study finds.

Previous research has shown that the nutrients, called carotenoids, can inhibit tumor growth and reduce the spread of breast cancers.

“Carotenoids are found in carrots, spinach, kale, tomatoes, bell peppers, sweet potatoes and other vegetables,” noted one expert not connected to the study, Dr. Stephanie Bernik.

In the new study, researchers led by A. Heather Eliassen of Brigham and Women’s Hospital and Harvard Medical School, in Boston, analyzed data from thousands of women who took part in eight previous studies on carotenoid levels and breast cancer.

They found a statistically significant association between higher levels of carotenoids and reduced breast cancer risk, especially so-called ER-negative breast cancers – tumors that aren’t reliant on estrogen to fuel their growth. The findings highlight carotenoid levels as one of the first modifiable risk factors to be identified for ER-negative breast cancers, the team said.

“A diet high in carotenoid-rich fruits and vegetables offers many health benefits, including a possible reduced risk of breast cancer,” they concluded.

Bernik agreed. She said the researchers “have shown that there appears to be a real benefit to higher circulating levels of the micronutrients. The present study has more conclusively shown that there probably is some truth to what we tell patients regarding their diets ... the foods that your mother always told you are good for you, truly are good for you.”

ROBERT PREIDT, HealthDay

Thinking you ate a lot may help you feel full Believing you had a large meal can make you feel less hungry hours after the meal, a finding that could lead to new methods of weight control, researchers say.

Their study included volunteers who were given what appeared to be either a small or large portion of soup for lunch. The researchers, however, manipulated the amount of soup the volunteers actually consumed by using a hidden pump that could refill or empty a soup bowl without the eater noticing.

Immediately after they ate, the volunteers’ level of hunger matched the amount of soup they had eaten, not the amount they had seen just before eating. But two to three hours after lunch, those who had seen a larger portion of soup had significantly lower levels of hunger than those who had seen a smaller portion.

Twenty-four hours after eating the soup, more of the volunteers who had seen a larger portion of soup believed that the portion they had consumed would satisfy their hunger, according to the study published Dec. 5 in the journal PLoS One. The findings show that memory makes an independent contribution to feeling full after a meal, said the researchers, from the University of Bristol in England.

The results could be used to find new ways to reduce people’s calorie intake, they concluded in a journal news release.

ROBERT PREIDT, HealthDay

Women far more likely to live to 100 than men Women stand a much better chance of becoming centenarians than men do, a new U.S. Census Bureau report shows.

Of the 53,364 people aged 100 and older in the United States in 2010, more than 80 percent were women, the report found. For every 100 centenarian women, there were only 20.7 men in that very select age group.

Centenarians accounted for less than two per 10,000 people in the total U.S. population, and 19 per 10,000 of people who were 70 and older, according to the analysis.

By ROBERT PREIDT, HealthDay About 62 percent of centenarians were aged 100 or 101, while about 92 percent were aged 100 to 104.

Supercentenarians (people aged 110 and older) represented 0.6 percent of the centenarian population.

22 Mind+Body/January–February 2013

Nearly 86 percent of centenarians lived in an urban area in 2010.

Most lived in the South (17,444), followed by the Midwest (13,112), Northeast (12,244) and West (10,564).

California had the most centenarians (5,921), followed by New York, Florida and Texas. Alaska had the fewest centenarians (40), along with Wyoming (72), Vermont (133) and Delaware (146).

Soup: Saddako, Shutterstock.com; Vegetables: Monticello, Shutterstock.com; Elderly Woman: Galushko Sergey, Shutterstock.com

Nutrients in fruits, vegetables may help prevent breast cancer

Breaking the chain of overindulgence Stephanie Yoo, MS, RD

Woman: Everett Collection, Shutterstock.com

Imagine this scenario Sally worked through lunch. She went to the store hungry after work and bought a bag of cookies. She was too hungry to cook so she took cookies to the couch to watch TV. She ate several cookies while “zonedout” watching TV. She feels mad at herself for eating the cookies. As a result she eats the entire bag of cookies because she “already messed up” for the day. In the end she goes to bed mad at herself and with an upset stomach.

What did Sally do to set herself up for this overindulgence – what were the links in this chain of events?

Was Sally paying attention to how many cookies she ate?

Things like this happen to many of us on occasion – the problem occurs when this happens on a regular basis. Other scenarios similar to the one above happen when we zone-out when eating, such as munching

eat 50-100% more food before “satisfacon a bag of snacks in front of the computer tion” than when presented with more or TV or eating too quickly at meals to get appropriate portions of food? How can back to work or because we were too hungry you avoid this healthy eating pitfall? when we sat down to eat. How do we con• Most restaurant portions are 50-200% trol this? By eating mindfully! larger than what are considered “standard Eating mindfully portions” by the USDA Food Guide Eating mindfully is basically just paying “MyPlate” (see more info at www.choosattention to your foods and beverages when emyplate.gov ). Choosing to eat only you are eating. Some of you may have 30-50% of most restaurant meals will started doing this when you started keeping save you loads of calories. a food journal for a weight loss program.

How can you accomplish this goal?

Eating mindfully starts from the moment • Trigger foods – or those foods you seem you are presented with foods – either when to have “no control” around – can make you are making them and serving yourself it hard to eat mindfully. What trigger or when you are served at a party, holiday foods have you discovered through your feast or restaurant. food journaling?

• Did you know that it takes at least 20 • Trigger times – those times when you minutes for the stomach to know it is just have to eat or drink something – full? How can this knowledge help you not overeat at meals? can also make it hard to eat mindfully.

What trigger times have you discovered • Did you know that when presented with through your food journaling? a large portion of food, most people will

Mind+Body/January–February 2013 23

get healthy

Break the chain Think about some scenarios similar to the one above that happens to you on a regular basis. Write one such scenario below and list some things you can do to break the chain of events and stay on course with your weight management! ��������������������������������������������

”

Eating mindfully starts from the moment you are presented with foods

�������������������������������������������� �������������������������������������������� Links in your chain of events: �������������������������������������������� �������������������������������������������� �������������������������������������������� �������������������������������������������� Breaking the chain strategies: �������������������������������������������� �������������������������������������������� �������������������������������������������� ��������������������������������������������

24 Mind+Body/January–February 2013

What are some strategies you can use to best handle these urges to eat?

• Cravings – we all have them! Did you know that most food cravings only last 4-12 minutes? Brainstorm about some other activities you can engage in to help avoid these cravings leading you to consuming more calories than you had planned on for the day.

Here are some ideas to short circuit cravings: • Trick your tastebuds – brush your teeth, pop a strong mint or sugar-free menthol drop in your mouth. This will help make the idea of that chocolate bar seem not so tasty.

• Take a shower or paint your nails, by the time you are done with either activity, the craving will have passed.

• Drink a glass of water – it is really easy to confuse thirst with hunger as the same part of the brain controls both.

• Take a walk – getting away from easy access to the food can really help control the urge to eat!

get out fort collins fun

What cabin fever?

As the holidays bring on the cold weather, you might be tempted to stay home alone, with blankets and a fire, a book or a movie. But for those who still want to play outside the comfort zone, there’s plenty of indoor fun in Northern Colorado.

Climb the walls... literally Mike Hickey is the manager and owner of the Inner Strength Rock Gym, 3713 S. Mason St., Fort Collins. Located in the heart of some of the best outdoor climbing in the country, the gym is a perfect indoor adventure. Imagine climbing to the top of 32-foot walls. The gym hosts a diverse group of families, couples and individuals of all ages and body types. “One of our regular customers is a woman in her 70s,” Hickey explained. “If you have a desire to climb, you can do it.”

After taking a safety class, wall climbers put on a harness and try a variety of 26 Mind+Body/Fall 2012

“routes” over more than 5,000 square feet of climbing space. Beginners are welcome.

And the gym also can be a destination for girls’ night out. “One of the most common myths is that women can’t climb because they don’t have a man’s upper body strength,” Hickey said. “Women tend to learn technique, efficiency and footwork faster than men, who rely on strength.

There’s a physical and mental aspect to this.

That’s the reason for the gym’s name — Inner Strength.”

“We get lots of groups of all ages in here,” Hickey said. “For some reason, one group of gals came in full costume — tutus and wigs.

It was crazy!”

Climber: Sorbis, Shutterstock.com

Written by Brian Kaufman

get out fort collins fun

Sing your heart out

Singer: Monika Olszewska, Shutterstock.com

Perhaps you’d like to try something a little less physical. Grab the girls and head for a night of karaoke at Chippers Lanes, 830 N. College Ave., Fort Collins. Hosted by Greg Tampalski and Cheeky Monkey Entertainment, the live music stage — set up directly on the lanes — becomes home to Northern Colorado’s best — and worst — singers.

The fun starts at 9 p.m. every Sunday. Performers choose a song from an astounding playlist with thousands of songs.

Performers with talent will enjoy competing for a trip to Las Vegas given away each year. Those without any talent are cherished as well.

Mark Sanner is a semi-regular who enjoys singing obscure music, often in a brave (and awful) falsetto. “I look for songs no one else would have, and [Tampalski] always has them,” Sanner noted.

And even if you’re content to just listen to your friends, you can enjoy drink and pizza specials, and perhaps a few games of midnight bowling in the dark.

28 Mind+Body/January–February 2013

Six years after losing big on “The Biggest Loser,�

Jaron Tate has brought his own brand of tough love to Northern Colorado.

Written by Andrew Kensley Photos by Nathan Rega

Walking the Walk More than 1,700 pounds were shed during the Biggest Loser’s third season in 2006, and Jaron Tate dropped 160 of them. Growing up in western Kansas and later living in Hot Springs, Ark., Tate’s lifestyle for decades was that of the stereotypical overweight American. He fell victim to microwavable, frozen pizzas and was a Little Debbie closet eater. Then, in front of millions of viewers, Tate tipped the scale at 323 pounds, lost almost half of his total body weight and was voted off the week before the season’s finale, finishing at 163 pounds.

Today, Tate embodies a Northern Colorado resident. He’s physically lean, tan and humbly confident. Most impressive, however, is his excitement when talking fitness. Sitting down for a Sunday afternoon coffee, his athletic attire marks him as a local. As we discuss his celebrity, his recent dramatic lifestyle transition and the person he used to be, I can’t help but picture in my mind his description of a younger, heavier version of himself, struggling to wiggle into the safety harness of a roller coaster at Sea World. Same face, more girth.

While his weight loss normally would be impressive for a typical person trying to get in shape, the Biggest Loser has brought to American living rooms 13 seasons of contestants rapidly shedding pounds in dramatic fashion. What makes Tate stand out is the sincerity of his transition from “chubby” to fitness trainer in the wake of a show with weight loss strategies and retention rates that do not go without skepticism.

Not only has he kept the weight off since his change in physique, but he and his wife Tara run Northern Colorado’s Boot Camp Challenge, a regimented fitness organization focused on the wellness of participating local businesses’ employees. The Tates have put together a team of local trainers and dietitians to help their clients reach their potential in a more realistic setting, one without production crews or a $250,000 prize. In an ironic shift, Tate’s energy and enthusiasm for fitness seven years after his initial weighin could be compared to that of a kid in a candy shop.

Mind+Body/January–February 2013 31

Jaron, with his family, before “The Biggest Loser.”

With his family today.

32 Mind+Body/January–February 2013

Mind+Body: What was it like growing up in western Kansas?

Jaron Tate: I was a happy, chubby kid growing up. I was a good student, I played sports, but I was just the chubby kid on the basketball team. I was the fat kid who was always last running wind-sprints. I was like 260 pounds when I graduated high school, and even though I was athletic, I was bigger than I needed to be.

M+B: And after high school?

JT: I got sneaky fat. It was like 10 or 15 pounds a year, which is just slow enough to justify it or not see it. I didn’t have some life-altering thing, I didn’t have some mental thing, or even some physical trauma, I just got sneaky fat.

M+B: By the time you weighed in for the Biggest Loser you were over 300 pounds.

How did you feel about being so overweight?

JT: I got to a point where I was happy, but I wasn’t proud of myself, which is a bad place to be. Knowing the right thing to do and not doing it, for me, was a very unpleasant place to be, mentally.

M+B: When did you realize you needed to do something about it?

JT: We were at Sea World in line for a roller coaster. I watch this big dude get on the roller coaster in front of me and he has to get off because he won’t fit. I turned to Tara and I go “God, how embarrassing would that be, to be so fat that you couldn’t fit on a roller coaster.” And like 30 seconds later it was my turn and my chubby butt doesn’t fit.

I did everything I could to fit ’cause I know I’ve just said something I should have filtered. Just like girls with their skinny jeans, how they have to exhale to get them to fit, that’s totally what I did. I’m sinking down as low as I can and I’m like “come on, come on” and I couldn’t get it. I had to get off. A roller coaster only goes for like 70 or 80 seconds but it was the longest minute and a half, because I knew then I was not the man I should have been. I wasn’t the person Tara had married.

M+B: How did your wife handle your lifestyle?

JT: It’s wasn’t fair to her. It was like a bait and switch. It was like she married this dude but she’s got this other dude. But she’s always loved me, and she never once said, “Hey tubby, you should maybe stop with the pizza.”

M+B: So the roller coaster was the moment of realization for you?

JT: It was the straw that broke the camel’s back, it wasn’t an aha moment. If you’re waiting to change your life for an aha moment, that’s sad and is a waste of your life and it may never come. That’s what we try and tell our boot campers: Today is a brand new day and you can make good decisions or bad decisions.

M+B: So you decided to make a good decision and sent in your audition tape for the Biggest Loser?

JT: I was going to lose my weight whether I was on the show or not. I was doing it for my wife and for my kid, and I thought “you’re a role model.” You may not be a good one, but somebody is watching what you’re doing. I had this little baby, and I never wanted her to grow up with the bad habits that I grew up with. I wanted to be the man Tara deserved and I wanted to be a good role model for Abigail.

M+B: How did the show go for you?

JT: The year I was on the biggest loser was a pivotal change for us because what you don’t see is that the show is eight months, so the better part of a year, and they pay next to nothing. We had just started a business that we were spending $10,000 a month on trying to get off the ground. That year, we lost our business and Tara’s dad died.

M+B: That’s so tough to deal with.

That seems like it could lead to a negative outcome, but by going into fitness you’ve gone in such a different direction than most contestants. Was the show your inspiration?

JT: I just came off of a nationally televised weight loss show and so I had a natural step in to personal training. So it made sense financially, but that’s when we fell in love

with fitness. It was cool to go through that transformation, watching everyone go from point A to point B and me thinking that we can’t get there but then realizing we can, we just have to make the decisions that are right. It’s just fun, it’s fun being a part of someone’s success.

M+B: Why Colorado? You didn’t want to go back to Arkansas after the show?

JT: We love Colorado. We wanted to move closer to our family but not so close that we lived in western Kansas. We came out here in May of 2011 and just spent two and a half weeks driving all over Colorado. We went to Colorado Springs, we went to Denver, but we fell in love with Northern Colorado. I remember walking out of our hotel and seeing bike paths and seeing people using bike paths. I lived in Arkansas; the only time you see someone on a bike in Arkansas is when they got a DUI and they’ve got to bike to work. I love that fitness is so front of mind here. It was a business move to move here, but we love it.

M+B: Do you ever have moments of weakness?

JT: I relapse every week. It is a constant struggle. Maybe a better description is that it takes constant management. I fail so much it’s ridiculous. The constant management is “where do I want to be?” And “will this

get me a step closer or a step further away?”

We all struggle with self-esteem, I don’t care what anybody says. I struggle with self-esteem every day. I think I will always look in the mirror and see a fat dude. I will always look in the mirror and see somebody who’s overweight.

M+B: How do you get back on track?

JT: Nobody wants a fat trainer -- that’s the short answer. My business is fitness. I took a job as a trainer because I knew it would keep me accountable. The doctor from the show was like, “Look, 80 percent of you are going to put this weight back on and it’s up to you whether you do.” I knew if I had to go to a gym every day and make my livelihood as a trainer, it would keep me fit.

M+B: Are you confident in maintaining your current lifestyle?

JT: I have extraordinarily lazy moments sometimes. Moments that become weeks sometimes. But I’ve seen too many people succeed when nobody thought they should to ever believe that it’s not possible. You’re dealt the hand you’re dealt, and some people are dealt crappy hands and it doesn’t make sense why, but do something with what you’ve got.

I ran the Little Rock marathon four or five years ago, and when I crossed the finish line, the applause got noticeably louder 20 or

”

I struggle with self-esteem every day. I think I will always look in the mirror and see a fat dude.

Mind+Body/January–February 2013 33

”

The whole thing is between your ears.

It’s about making up your mind whether it’s worth it or it’s not.

.

Hi, I’m Together, we can

.

“

If you can do the ‘little things’ for someone in our community, you’re a hero in my book.

So tell me, what’s your cause?

Whatever it is, let’s change the world together.

”

Follow Sarah Jane Kyle on Facebook at facebook.com/reportersarahjane or on twitter at twitter.com/sarahjanekyle

Together, we get results. www.coloradoan.com 34 Mind+Body/January–February 2013

30 seconds after I crossed. I turn around and this guy that’s finishing just behind me has stopped and takes off his prosthetic leg and hops across the finish line. How inspiring is that? How many people would have told this dude that he couldn’t run a marathon? And we think we can’t go for a walk today or go exercise today or eat a salad instead of a double cheeseburger? Nah, I believe that we are capable of amazing things. I mean, you could win a Pulitzer if you wanted to, I believe that. If that’s your passion and if that’s your goal.

M+B: That’s what I’m shooting for here.

JT: I would pick a better subject than me.

M+B: How does the boot camp lead people to accomplish their goals?

JT: Truthfully, I am way more proud of my boot campers than I am of anybody who was on the show, me included, because anyone can lose weight at fat camp. You’re living on a $40 million ranch, you’ve got personal trainers, you’ve got the best doctors, you’ve got no life responsibilities, you’ve got nothing to focus on but yourself and getting yourself right. But I’m proud of my boot camper who gets up at 5:30 am, they go to boot camp then run home so they can make sure their kids get off to school, they turn around and go to work and eat right the whole time.

The more we run our corporate fitness program, the more I realize we’re a team-building company. The quote that seals every HR meeting we have is “communal suffering brings people together.” They’re co-workers at day one but when they’re grunting and sweating together they become a team. I get goosebumps just talking about it.

M+B: It sounds like what you do is as much mental as it is physical.

JT: The whole thing is between your ears. It’s about making up your mind whether it’s worth it or it’s not.

Mind+Body/January–February 2013 35

Weight

Mind+Body’s

Jour In 2013, Mind+Body Magazine will closely follow two Northern Colorado residents as they embark on a unique journey toward better health. Scott James and Missie Broyles, both overweight and ready to make the radical life changes they’ve put off for years, will get the crucial resources they need to help them achieve their goals.

Every phase of the program, from body weight to personal life to blood sugar values, will be chronicled and recorded for all to see.

In December, Scott and Missie met with the dietitian, trainer and counselor provided by Mind+Body Magazine. They set specific, personal goals, outlined their concerns, and began to set their schedules for a busy year. They signed contracts outlining their commitment to participate in the journey from January to December of 2013.

They had initial measurements taken, such as height, weight and body fat composition, to determine a baseline for comparison at year’s end. They had their physicians perform basic blood tests to further categorize their health and determine possible risks: a lipid panel to measure cholesterol and fat levels, a comprehensive metabolic panel to measure organ function, and a hemoglobin A1c test to assess blood sugar control. They will have these same measurements and tests performed during and at the end of the year.

Missie’s Starting Stats Participant Missie Broyles

36 Mind+Body/January–February 2013

Weight

171 lbs

Body Fat

35%

Chest

42 inches

Waist

40 inches

Hips

44 inches

Loss

rney Written by Andrew Kensley

They will be required to keep fitness and nutrition journals. They might gain weight, lose weight or fall ill. They might find themselves wading into psychological stressors that could affect their work and personal lives. Whatever the case, you will read about it.

By signing contracts, Scott and Missie have dedicated themselves to an entire year of life-altering behaviors and challenges in hopes of improving their lives. Their successes and failures will be public knowledge, whether they meet their goals or not.

The brave participants and the professionals who have volunteered to help are not being compensated or sponsored. They will not be sequestered at a camp in the mountains, nor will they have the luxuries of a personal chef or guided four-hour workouts.

Scott and Missie will be tackling this adventure inside the fabric of their day-to-day existence. And while they volunteered to have their journeys recorded for thousands of people to see, this undertaking can’t be dissociated from their work, their family, or their personal time.

Scott and Missie will be given ample support, with access to exercise equipment, nutritional and life-coaching advice, and expert interpretation of more than just the number on a scale. We all hope they succeed, but in the end, their results will depend on how well they do on their own.

Scott’s Starting Stats Weight

327 lbs

Body Fat

33%

Chest

48 inches

Waist

54 inches

Hips

58 inches

Participant Scott James

Mind+Body/January–February 2013 37

Left to right: Missie in 1993 at her brother’s rehearsal dinner. “I thought I was fat,” she says. With her sister at her rehearsal dinner and on her wedding day in 1999. “Once again my thin self,” she comments. At an event with her husband in 2004. “You can see my collarbones!” With a friend in 2010.

Missie Broyles For many men and women who struggle to lose weight, the issues go deeper than diet and exercise management. Missie Broyles, a 45-year-old Fort Collins resident, is one such example. Broyles has tried all the standard avenues: meal plans, hiring a personal trainer, even starvation diets. Everything worked — for a while.

She knows that bouncing between extremes isn’t healthy, nor is being constantly absorbed in what she’s eating and not eating. She’s ready to stop the cycle.

“Somewhere along the line I’ve gotten off-track,” Broyles said. “I don’t know what derailed me and that’s what I hope to find out.

There’s definitely an underlying issue as to why I keep doing this.”

Even as an adult, Broyles still has to battle her perception of being the “chubby child,” as she calls herself. “I always felt that my sister was tall and thin, and I was the short stubby one,” she said. “My whole life, even when I wasn’t overweight, I still saw myself as that chubby little girl that got made fun of.” She feels that this outdated self-image has contributed to her weight struggles over the years, and is finally ready to banish it.

Broyles is aware that getting healthy also involves striking a balance between taking care of self and taking care of others. But for this Mississippi native who was raised within a culture of giving, that’s not easy. “I need to learn a balance where I take time for myself,” she admitted. “My No. 1 goal is to lose a lot of weight and keep it off. But I also want to help people who have the same personality as me. I’m a nurturer.”

Left to right: Scott in 1967. “I’m a cowboy at heart!” says Scott.

Backstage with Michael McDonald in 1986. Thanksgiving with his mother in 1988. Following a 100lb. weight loss in 1990.

In a year, Broyles wants to run a half-marathon and feel confident enough to sport a bikini. She also wants to nurture her long-dormant creative side — scrapbooking, photos, telling stories — which has suffered from a lack of energy and letting other things take priority.

When asked to describe her specific interests, the passionate and sociable business manager for an engineering company begins to glow. “I love cooking, decorating, crafts, gardening. I love interior design, anything in the home. I want to get back to the way it used to be. I was like a little Martha Stewart. In past years my mojo’s been gone,” she said wistfully. “I want to get back on track with doing creative things and following through.”

Now is her chance.

Scott James Scott James wants to lose 100 pounds and keep it off. He wants to fit into a tailored suit. He’s also the first to admit that those goals are purely superficial.

For the gregarious 50-year-old radio personality and hometown celebrity — the LaSalle native co-hosts the Scott & Sadie morning radio show on Big Country 97.9 — dropping pounds is about more than improving his appearance.

“The largest goal,” he said, referring to his upcoming yearlong journey, “is to improve the quality of my life.”

Paramount on James’ priority list is making sure he’s alive and well in the long term for his wife, Julie, and their 6-year-old son, Jack.

“In 10 years, Jack will be in his prime teenage years,” James said. “I want to make sure that I’m active and fit and can enjoy life. I want to

New Balance 990 Lace Up for the Cure

see Jack get married. At the rate I’m going, I might not be around.”

One would expect that for a natural conversationalist who exposes himself to the public on a daily basis, self-consciousness wouldn’t be an issue. Yet James admitted that, during his many promotional appearances and when personally interacting with his listeners, his pride and self-esteem are challenged.

“I think of how much more I’d enjoy what I do if I was comfortable in front of people when I’m doing my job,” he said. “I don’t like the way I look. I want my body to match my personality.”

A lifelong fear of failure, James said, has driven him to engage only in projects in which he can guarantee his success. But this unique journey is fraught with added pressures: emotional and physical consequences, a definitive time frame, and the burden of media exposure. Given his inability to maintain weight loss in the past — and despite the numerous resources at his disposal now — failure is a real possibility.

Success will mean addressing the root causes of his past failures, and James is up for the challenge.

“All those people are looking up at the fat guy,” he said, referring to himself. “I don’t want to fail. I want to find out why I’m my own worst enemy. My fear is that maybe I know what it is and I just haven’t faced it.”

Ultimately, James accepts the risks because the prizes at the end of his journey, such as a renewed sense of confidence and being able to hike and go four-wheeling with Jack, are all the motivation he needs.

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Mind+Body/January–February 2013 39

The Dietician Stephanie Tarry Yoo is a registered dietitian with advanced certification in adult weight management and a master’s degree in nutritional biochemistry. For the past seven years, she has helped adults manage their weight through changes in food choices, eating behaviors and physical activity.

Tarry Yoo’s background as a professional chef has helped shape a crucial philosophy in her practice: maintaining pleasure in eating while making healthful food choices. “I want people to enjoy what they eat,” she said, “not become food Nazis.”

Tarry Yoo relishes the dual roles of nutritional coach and cheerleader.

This combination of skills allows her not only to help clients identify the habits they want to change, but also to develop a positive relationship with them. Most importantly, though, she feels that the greatest impact on one’s weight comes from permanently changing habits.

Using research-based approaches to behavior change and nutrition, she intends to help Missie Broyles and Scott James identify the

Experts Stephanie Tarry Yoo and Chris Berger are excited to help Missie and Scott make lasting changes and keep the weight off for good.

40 Mind+Body/January–February 2013

flaws in their current diets, and to guide them in developing their individualized paths to lifelong weight management. “Diets are only a short-term fix to a long-term series of issues and rarely lead to longterm weight management,” she said. “There is no perfect eating plan for everyone.”

The Trainer Mike Rickett’s degrees in exercise physiology and psychology, his 29 years of personal training experience and his 28 other fitness certifications certainly look good on paper. But it’s his passion for helping people that will likely matter most to Missie Broyles and Scott James.

According to Rickett’s website, his goal is to “advance your personal health through a synergistic, holistic approach to fitness.” He stresses the fact that physical fitness is not only a basis for health, but also affects one’s emotional state. While his strategies are based on sound exercise science and extensive experience in the field, he knows the person is more important than the numbers. Before his clients lift one pound, Rickett makes sure he understands what they want.

In order for Broyles and James to be successful in their upcoming endeavor, Rickett said, they need to accept any events that have already occurred and continually adjust their expectations.

“You are not who you used to be,” he said.

That’s why his first step will be to help the participants set reasonable, achievable and inherently personal goals.

With boundless enthusiasm for his clients, their goals and their futures, Rickett is invested in making sure that Broyles and James achieve every bit of success they intend to.

The Life Coach Chris Berger, a nationally certified counselor and owner of Foundations Counseling, knows how difficult it is to make long-term behavioral changes. Because of the diversity of individual personalities and ranges of coping skills, Berger uses an integrative approach for his clients, pulling bits from different philosophies and theoretical orientations.

“For this particular project,” he said, referring to the weight loss journeys of Missie Broyles and Scott James, “I’m going to be utilizing what’s known as the stages of change. Wherever they are starting from, I need to make sure we get them to the action stage (the fourth of six) on a daily, weekly or monthly basis and keep them there till they reach their goal.”

Because of this project’s long-term nature, it’s similar to others Berger has counseled. With the added support of a dietitian and personal trainer, as well as public visibility, Berger feels that Broyles and James have a high chance of success. But, he warned, “Ultimately their success will hinge on whether or not they’re ready to buy into the process.”

In spite of the time line, Berger said, the participants need to make a commitment that will span a lifetime.

“If they’re committed to the outcome,” he said, “time doesn’t matter. The goal is still to lose weight.”

A special thank you to the Fort Collins Club for sponsoring the 2013 Year Long Weight Loss Journey and providing our participants with a place to work out.

Recommended reading from the experts Stephanie recommends: Intuitive Eating, 3rd edition

by Evelyn Tribole MS, RD and Elyse Resch MS, RD, FADA She says: This book will get you out of the diet trap and help you come to peace with eating. Learn how to eat what your body wants, enjoy what you’re eating and learn when to stop.

Mindless Eating: Why We Eat More than We Think

by Brian Wansink She says: When you find your pantry half empty what do you think? Who came and stole the food or are you mindlessly eating? This book will help you get to the heart of the matter and determine how to best enjoy your food without overconsuming.

Mike recommends:

212: The Extra Degree

by Sam Parker He says: 212 shows that it takes just a little more effort to completely change your situation.

Outliers

by Malcolm Gladwell He says: Outliers points out that you have to prepare for opportunities, and when they arise you have to take massive action!

Chris Recommends: Changing for Good

by James O. Prochaska, John C. Norcross, and Carlo C. DiClemente He says: I deem this book essential to help people understand both the stages of change as well as the processes that must coincide with each stage. Wrong process with a particular stage - no success; right process with a particular stage - massive success!

The Magic of Thinking Big

by David Schwartz He says: How we think determines how we behave.

Period. Wrong thinking produces wrong behavior produces wrong outcomes/results. Right thinking produces right behavior produces right (desired) outcomes/results.

The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal

by Jim Loehr and Tony Schwartz He says: This book examines the increasing disengagement in our lives. It provides ways to re-engage so that we are more present, productive and successful.

Mind+Body/January–February 2013 41

42 Mind+Body/Fall 2012

Cupcakes: CatonPhoto, Shutterstock.com

Written by Benjamin Hemmat

Are you a

Food Pusher?

E

very year the country puts on a few pounds in the wake of the holidays. The standard remedy — a helping of New Year’s resolution — might curb our appetites for a month or two, but it has never really been a cure. A move to healthier eating is difficult to maintain. While it takes a great deal of self-control, the impact those around us have often is underestimated. The worst offender of dietary destruction in an attempt at a new diet is the food pusher.

Who are food pushers? Food pushers are those, often with good intention, that expect another to eat a certain way regardless of that person’s dietary goals. Family members are the standard culprits: the mother who makes sure the cupboard always is stocked with potato chips and cookies; the father who will bring you ice cream without asking; and especially grandma who is concerned about your thinness and always has a slice of pie waiting to find its way to your love handles.

Food pushers hide behind every passed down meatloaf recipe and amongst batches

of home-made cookies. When you begin to recognize food pushers, you’ll find them anywhere and everywhere. Even the coworker who loves to bring in doughnuts every Friday and who’d be disappointed if they weren’t promptly finished can pull a dieter off the wagon. Our culture is so saturated with food pushing that there is a fair chance you, yourself also do it.

“A lot of my clients that are coming to me for weight management are food pushers. That’s what they use food for,” says Nicole Eckman, a registered dietician for Enlightenment Nutrition Consulting in Fort Collins. “They use food for comfort, for themselves and for their families. That’s one of the behaviors that we have to work so hard to change.”

Perhaps a step in the right direction, the recent mentality on dieting has been migrating from thinking of ourselves as islands of input versus output to realizing the social dynamics involved in losing weight. But while there is plenty of help out there for those struggling with weight

”

Food pushers are using food for comfort; they’re using that food for reasons other than nutrition

Mind+Body/January–February 2013 43

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44 Mind+Body/January–February 2013

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For every stage of life Ameri Quote is here

loss, paying for professional training or consultation is rarely the first option that comes to mind.

In a world where an enormous amount of information is within our immediate grasp, the family practitioner is quite often replaced

by Google. And a search for “food pusher� pulls up a plethora of websites, blogs and forums, many with a similar message: how to say no to food pushers. But what if you are a food pusher? How can you know? What are the signs and how do you stop?

Chris Berger, a Nationally Certified Counselor for Foundations Counseling in Loveland, specializes in anxiety, depression and relationship problems, all of which he says contribute to food pushing. “If somebody has an underlying anxiety, they may try to control their environment in order to lower their own anxiety,� he says. “Because that gives them a sense of control over their own life and their environment.�

Eckman agrees that t the pusher is experiencing themselves, and both conclude that the problem is best solvedwith communication. “If this is something you think you do and you are trying to change, I would say try and be conscientious about the person’s needs and back off a little bit. Try to notice if they are pushing the food around their plate, if they’re looking uncomfortable,� suggests Eckman. “The pusher just needs to realize this person is going through a transition and they may feel a little bit intimidated about verbalizing it.�

Berger agrees, “It would be most healthy for people in general

to check in with the people they care about and what affect their behaviors are having on each other.”

And what if you are the pushee? Eckman suggests the next time you find yourself invited to dinner by a food pusher, offer to bring a dish of your own to share. Introducing them to your adopted eating may even open their eyes to new, healthier ideas.

Berger stresses that it is important to avoid potential pushing situations until you are comfortable with your new lifestyle. They both agree that when all else fails, telling a white lie is OK. Something like, “I’ve already had dessert,” or “I tried a piece earlier and it was delicious.” Eventually, when you feel confident enough, communicate your concerns and explain your dietary goals, but always know a courteous but firm “no thank you” is one of your best lines of defense.

On the first page of search results for “food pusher” is an article from WebMD that gives suggestions on how to say no to food pushers in many different social situations, whether the pushing is coming from a spouse, a co-worker or a friend at a bar during happy hour. Like most other blogs and articles, this one makes it clear that healthy eating is very much socially confined. It is a continuous battle with triumphs and failures, but most professionals seem to agree that its resolution begins with self-awareness.

“Food pushers are using food for comfort; they’re using that food for reasons other than nutrition,” says Eckman. “That is where we get into these behaviors and patterns that are hard to undo, but we can do it, it just takes time.”

Mind+Body/January–February 2013 45

G

Written by Brian Kaufman

etting started with an exercise routine is often the biggest challenge to a continued workout regimen.

You lead a busy life. You might have to wake up in the wee hours to work out before the day begins. But it’s cold out there, and the bed is so warm! You might plan a workout at the end of a busy day, but who wants to fight traffic after a hard day at the job?

A home gym could be your solution.

Logistics are simple. No car, no heavy bag with gym clothes and hair supplies. Just put on some comfortable clothing and get to work. And when you create your own workout space at home, you’ll be comfortable sweating your way to fitness. No crowds, no waiting; just hard work.

It doesn’t matter if you don’t have a lot of room to work with. You can create a functional workout space with just a few square feet, or you can convert a bedroom or base46 Mind+Body/January–February 2013

ment into a full-blown home gymnasium.

With a little help, you can create a space that inspires you to a higher level of fitness!

Choosing a space One of the first decisions you’ll have to make is where your workout space will be.

Do you have a small corner or a whole room to work with? Do you have a number of spots in your home that might make a good workout space? How do you know which is best?

Consider the following elements: Space: Some workouts need more room than others. If you plan on stocking your workout space with a lot of equipment, you’ll need a spare bedroom instead of a corner of the family room.

Floors: Your finished basement might have the right amount of space, but bare concrete will never be as comfortable as carpet.

Lighting: A well-lit room adds energy and motivation to a workout. Overhead lighting

Gym: Rodenberg Photography, Shutterstock.com

FITfrom HOME

section department

”

Even those with a gym membership would benefit from a home gym

Cycles: Rodenberg Photography, Shutterstock.com; Weights: Pavel L Photo and Video, Shutterstock.com; Robert Kneschke, Shutterstock.com

is good. Natural light from big windows is better. A combination of both is better still.

Circulation: A great workout can eat up a room’s oxygen. And working up a sweat can mean a musty smell. Good circulation is a plus.

Nate Bainum, a Realtor with ReMax Alliance in Fort Collins, said many homes out there provide a perfect environment for working out. “One of the more unusual gyms I’ve seen in a home I’ve sold was a converted sun room that (overlooked) a gorgeous patio area and pool with a panoramic mountain view beyond that. It had room for a treadmill, free-standing pull up/dip station, a large selection of dumbells, heavy bag and more.”

What kind of equipment will you need?

Investing money in equipment is one option.

And, “You don’t need a lot of space for some of these machines,” said Josiah Burke, a manager at HealthStyles Exercise Equipment, whose company has been selling exercise equipment for two decades.

Homeowners with space might enjoy an elliptical, a stationary machine that simulates climbing, walking or running while minimizing the pressure on your joints.

For strength training, Burke likes functional trainers (pulley gyms). “They have unlimited adjustments with different angles to pull from,” Burke explains. “And the new machines, like the Hoist V6, come with iPhone apps that will walk you through workout after workout.”

But what if you don’t have space for a big machine?

Many weight machines can be tucked into the awkward spaces in your home that you don’t normally use. Some cardio equipment fits easily into a closet, stationary bikes are compact, and some treadmills fold up for easy storage.

Dumbbells and workout mats can be stored in closets, cupboard drawers or under other furniture. If your workout space has to share space with other functions (such as in a family room), select equipment that can be hidden away.

A gym without machines Not every workout space requires heavy equipment. Eric Waller, a personal trainer at 24-Hour Fitness, converted a bedroom into his home gym. He uses the space to focus on flexibility, muscle preparation and muscle recovery. His equipment consists of a yoga mat, stability ball and foam roller.

Mind+Body/January–February 2013 47

As a personal trainer, Waller has access to workout equipment at his job. But his home gym helps him work the kinks out of his muscles. “Even those with a gym membership would benefit from a home gym,” he said.

Home workout spaces that are designed for yoga or pilates can be very effective because of the comfort factor of working out at home.

Setting up your space Ambiance will enhance your workout space. Bold colors, like orange or gold, can boost your energy for an intensive cardio workout.

Mellow colors, like soft greens and blues, are more calming — just right for a yoga room. Or you can choose contrasting colors on adjoining walls (color-blocking).

A visually interesting room is an energized room. Add a mirror. A big mirror will open up a tiny space visually while allowing you to double-check your exercise form.

Add a ceiling fan for better circulation.

Don’t forget a television or stereo. Extend your workout by giving your imagination a place to go.

In the end, customization might be the biggest plus to home workout spaces. They are dressed and equipped to your tastes, inspiring you to take care of fitness in a way that fits you best.

48 Mind+Body/January–February 2013

Equipment: Holbox, Shutterstock.com

out+about get out

the end

New World Compass Without a strong body, you cannot survive. Muscle moves us, cools us, stores glucose, ATP (gasoline for your body) and water, and provides protection for your organs, as well as looking hot.

N The sun rises in the east, powers the day and, like nutrition, provides the energy for the day.

W

E

West is your “re’s”… recovery, rebuild, refocus and relax.

Adequate sleep, supplementation and spiritual / holistic practice are essential for overall health. Yoga, pilates, massage, meditation, prayer or whatever you use to relax is just as important as the workout. World class effort requires world class recovery.

Every compass has a fulcrum. If you are off center, there is no change. Balance is key; every component builds off the others.

Just like a compass led explorers to map a world, balancing the four cornerstones of a healthy lifestyle can lead you to live a better life.

S

Now we have an engine but nothing to put it in. Cardiovascular training is the foundation for building conditioning. It provides the pathway for energy so that you can accomplish more with less effort.

Written by Mike Rickett M.S., C.S.C.S.

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