Mind+Body Holiday November 2105

Mind Body +

Holiday 2015

Exit the Holiday Excess Game From finances to food to time, strive to bring balance to the ‘too much’ season.

THE BUDDY SYSTEM

Tips on keeping a relationship intact when getting out of town.

GRIN AND BEARD IT

M+B recruited 4 men to try the hottest trend in beard maintenence — beard oil.

HAIR FOR THE HOLIDAYS

Gracefully transition from work to the holiday party with these gorgeous styles.

BRANNON HUGHES

The 17-year-old dancer in Canyon Concert Ballet’s upcoming ‘Nutcracker’ is a strong character on and off the stage.

Presented by

APPAREL / ACCESSORIES / SHOES FRAGRANCE / BOOKS / GIFTS 132 West Mountain Avenue Fort Collins, CO 80524 970.294.6306 • www.StormMensShop.com

President/Publisher

Executive Editor

Creative Director

Content Editor

Digital Editor

Kathy Jack-Romero kathyjackromero@coloradoan.com Kristin Deily kdeily@coloradoan.com Erika Moore erikamoore@coloradoan.com Holly Engelman hollyengelman@coloradoan.com Claire Whitworth cwhitworth@coloradoan.com

Project Manager Sara Cagle saracagle@coloradoan.com Advertising Director

Tyler Kidd tylerkidd@coloradoan.com

Marketing Manager Sarah Armstrong saraharmstrong@coloradoan.com Ad Services Manager Matt Varns mattvarns@coloradoan.com

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 Š2015 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 professional.

6 Mind+Body/Holiday 2015

62

Brannon Hughes The 17-year-old dancer in Canyon Concert Ballet’s upcoming ‘Nutcracker’ is a strong character on and off the stage.

70 ‘Between hell

and happiness’ Coping with the physical and emotional impacts of chronic pain

72

Exit the holiday excess game From finances to food to time, strive to bring balance to the ‘too much’ season

on the cover Brannon Hughes photographed by Erika Moore

Departments Get Style

Get Home

Find your winter sole 10

A Christmas tree that will last a lifetime 40

Mix-n-match wardrobes for men and women 12

Get Beautiful Hair for the holidays 18

Friends with holiday benefits 43 Traditional holiday cards: To send or not to send 44

Men, get your groom on 22

Get Centered

Get Fit

Sacking mental illness stigma 47

Project:Purpose — Coming full circle 24

Because only Santa has elves 48

Be good to your back 28

Get Healthy Get wise on whiskey 29

Grayers clothiers gray tie $75; 7diamonds peacoat $280; P55 chino by original penguin $98; Ted Baker London button down $175

So your in-laws are coming over for the holidays 42

Grin and beard it 20

Working out with your honey 26

Clothing courtesy of Storm Men’s Shop, 140 W Mountain Ave, Fort Collins, stormmensshop.com

presented by

Get to Work ’Tis the season 50 Closing the gender pay gap 52

Get Out

Fall feast 32

Healthy hobbies, healthy relationships 54

Not your typical jerky 38

The buddy system 56 Mind+Body/Holiday 2015 7

Contributors

Stacey McKenna Writer

Andrew Kensley

Writer/physical therapist Andrew writes features for Mind+Body Magazine and the University of Colorado Health Insider, and he 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.

Stacey McKenna is an anthropologist, freelance writer and yoga instructor living in Fort Collins. 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

Personal Finance Contributor

Rachel Metzgar Writer

Rachel writes to give others new perspective on subjects ranging from food to theology. She works as a personnel trainer with Foothills Gateway Inc.

8 Mind+Body/Holiday 2015

Susan and her husband, Derek, are thrilled to have made Fort Collins their forever home. In addition to being a fundraising consultant, Susan is a financial mentor, philanthropist, public speaker and writer. Learn more about Susan and get in touch with her at www.linkedin.com/in/susanlarson1.

The only constant is change November marks the end of 2015 for M+B. As is customary at year’s end, I want to take some time to be retrospective. This year has been a bit turbulent, with the departure of the old team and the inception of the new, and the soul-searching that goes along with a major shift. All of this change and establishing of new roles has not always meant smooth sailing. I can say, however, that these changes ultimately created a stronger, better, and more well-rounded publication on a promising trajectory for 2016.

Of all of the lessons learned in 2015, one stands out in particular: teamwork is the key to success. Feeling overwhelmed and intimidated by challenges or problems has been a common theme in 2015, and without exception, the power of teamwork has been the answer. The first reaction is always to fight the panic by putting your head down and taking on everything on your own. Most of us tend to have more faith in ourselves and our own abilities than in those of anyone else when things get tough. But acting as a lone wolf is a formula for becoming stressed, overworked, and burned out. These feelings are all too relatable for most of us trying to wear too many hats all the time.

have a collection of diverse experiences and skills in your team, the end product will far outshine anything created by a single individual.

While I am speaking from the perspective of producing a magazine, I believe that a culture of teamwork is applicable in most areas of our lives, from families to coworkers. Giving and accepting help should not be an admission of weakness, but a valuable asset in chasing an ultimate goal. Cooperation and commitment to a common cause can make even the most daunting tasks achievable, and rallying a good team around you can make all the difference.

I am proud of many things that M+B has accomplished this year, but above all else I am proud of the team that has come together, stepped up their game, and created something noteworthy. Thank you all for everything you do, for always showing up, and for staying excited about what is coming next.

Thus, I will share what has saved me this year: Instead of assuming the burdens in front of you alone, I encourage everyone to take a look around and find themselves some good teammates. Bringing together a group of people with different skills and strengths in pursuit of a common goal fulfills the cliché about the whole being greater than the sum of the parts in most cases. A good teammate can not only share burdens, but bring the excitement back to tackling a challenge. To be sure, this has been the case with M+B this year.

Cheers, and we will see you in 2016!

Reaching out for teammates is a scary prospect. Giving up autonomy on a project we are invested in can be daunting, and asking for help can feel like an admission of inadequacy. While these feelings are understandable, choosing the right team can offset these risks exponentially. Different perspectives and skills on your team mean the potential for new ideas that could never have occurred to you alone. Brilliance often lies in these collaborations, and when you

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FIND YOUR WINTER SOLE

Kimberly Cauti is a New York-based writer/stylist who enjoys cooking, crafting and being outdoors. She can be reached at kimberly.m.cauti@gmail.com. Follow @kimberlycauti on polyvore.com.

Don’t let wet weather bring your footwear down; you can stay dry, warm and stylish all at the same time

Winter can be treacherous if you don’t have the proper wardrobe, especially when it comes to your footwear. More often than not, we tend to choose the first pair of clunky, chunky boots we can get our hands on and simply call it a (snow) day.

When shopping for inclement-weather footwear, be sure to look for the following key characteristics: » Solid outer insulation: Be sure to look for a thick, multilayered sole for both traction and protection against the elements. » Cozy inner insulation: Opt for a pair with a warm, fleecy layer to keep your feet toasty and dry.

» Sleek, stylish leather upper: Leather is the sturdiest option and will Style quickly takes last years if you take the a backseat to more proper measures in caring “functional” pieces. But for your footwear. When style has gotten a bad rap: investing in a new pair Too often we associate of leather boots, be sure looking great with feeling to first treat them with uncomfortable. Here to waterproofing solution. challenge that school of Remember to keep on thought: multifunctional hand leather oil and a footwear that is also leather brush for regular seriously stylish. maintenance, especially after wearing your boots Gone are the days of in inclement weather. showing up to work or Leather is porous, so you’ll a social gathering with want to brush your boots awkward, ugly Herman Munster shoes or dragging every so often to loosen up any dirt or grime, multiple pairs of footwear ultimately extending the around in a bag that, life of the shoe. inevitably, becomes full of mud and slush. Designers Prepare yourself for have become far savvier sticker shock, but commit when creating winter to making the investment. footwear for both women Your feet will thank you| and men that is both for seasons to come functional and stylish. when they’re warm, dry Don’t believe me? See for and the best-dressed yourself. Jack Frost has met soles in town. his match.

10 Mind+Body/Holiday 2015

Burberry thick sweater $555 STYLEBOP.COM; Ruffle collar coat $54 LUCLUC.COM; Splendid matte legging $84 BOUTIQUE1.COM; Bottega Veneta wellies boots $390 MATCHESFASHION. COM; Bow glove $30 MODCLOTH.COM; Humble Chic knit tube scarf $38 HUMBLECHIC.COM

Levi’s blue jeans WOODHOUSECLOTHING.COM; UGG Australia glove $155 UGGAUSTRALIA.COM; Cole Haan Cambridge Winter Chukka Boots $268 BLOOMINGDALES.COM; Badlands Beast Jacket $390 SUPERDRY.COM; Princeton Oxford Shirt $78 SUPERDRY.COM

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

It’s the most wonderful time of the year; a time for snowmen and snow angels, igloos and snow forts. It’s also a time for sloshing and slipping, trudging and trekking.

get style

Theory crewneck sweater $405 THEORY.COM; Red coat $55 ROMWE.COM; Lucky Brand skinny jeans $139 LUCKYBRAND.COM; The North Face water proof boots $175 SHOEME.CA; Faux fur hat $120 QUESTION-AIR.COM; H M gray glove $12 HM.COM

Bullhead Denim Co. brown jeans $50 PACSUN. COM; Wool glove $67 SUPERETTE.CO.NZ; BLACKSTONE Gull Black // Lined winter boots $220 JADES24.COM; Dickies Sacramento Plaid Shirt - Red $69 URBANEXCESS.COM; Canada Goose Citadel Parka $1,345 HARRODS.COM; Dickies Alaska Beanie Hat - Dark Grey Melange $18 URBANEXCESS.COM

Mind+Body/Holiday 2015 11

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Mix-n-match wardrobes for men and women Key pieces can make a.m. decisions and p.m. transitions a snap Monday, 6 a.m.: The alarm is blaring and you’re reaching for “snooze.” Fast-forward 30 minutes, and you may have hit that button one too many times. Now it’s a mad dash to the kitchen to turn on the coffee maker while you rush through a shower and your morning routine. Finally, there you stand, in front of your closet full of nothing to wear, and panic sets in.

Creating a wardrobe that carries you from the boardroom and beyond doesn’t have to be painful.

Staple items appropriate for the workplace for a foolproof, two-item max, mix-and-match wardrobe are easier to come by than you think. Simply use these guidelines the next time you’re shopping to create effortless, double-duty work wear:

Womenswear

Menswear

Wrap sweaters: These pair perfectly with pencil skirts and trousers for a professional look while seamlessly transitioning into casual Friday or a relaxed evening out with a pair of jeans and ankle booties.

Printed button-down: Add life to classic trousers with pops of color, pattern or print. This creates more visual interest in a two-piece look and allows for more style expression than simply tossing on a solid color. Layer under a sweater and pair with jeans for a casual weekend look, or use a contrasting patterned tie with a blazer to impress at the next big meeting.

Pencil skirts: Look for ones with interesting details, such as an asymmetrical hem, to add some interest to office attire while looking equally chic paired with a moto jacket and pumps on date night.

Blazers: Throw one on over a sweater dress for a more professional vibe. You already know you can pair your blazer with your favorite jeans on the weekends, so try cuffing the sleeves and pairing with slouchy boyfriend jeans and sneakers for a comfy twist on a sophisticated brunch look.

Diane Von Furstenberg cardigan $245 STYLEBOP.COM; White House Black Market white sweater $88 WHITEHOUSEBLACKMARKET.COM; Black jacket $38 ROTITA.COM; H M pencil skirt $23 HM.COM; Tory Burch blue jeans $225 TORYBURCH.COM; Gianvito Rossi black shoes $790 SAVANNAHS.COM; Red boots $38 NEWLOOK.COM; Miu Miu mary jane $960 MIUMIU.COM; Black purse $37 WINDSORSTORE.COM

12 Mind+Body/Holiday 2015

Classic tailored trousers: A great-fitting pair of trousers will take you from desk to dinner and anywhere in between. Wear them every day with your favorite patterned button-down, or mix and match with blazers, sweaters, or a shirt and tie depending on the occasion.

Checkered shirt $99 VINEYARDVINES.COM; H m jacket $50 HM.COM; Rubber footwear $760 HERRINGSHOES.CO.UK; Red Wing tan shoes $320 INFINITYSHOES.COM; Madewell oxford dress shoes $148 MADEWELL.COM; Steven Alan Midnight-Blue Oliver Slim-Fit Wool-Flannel Suit Trousers $295 MRPORTER.COM; Brooks Brothers Saxxon® Wool Crewneck Sweater $148 BROOKSBROTHERS.COM; UNIQLO Gray Corduroy Long Sleeve Shirt $31 UNIQLO.COM; Jean Shop Mick Slim-Fit Japanese Selvedge Denim Jeans $195 MRPORTER.COM; Drake’s Checked Woven Tie $175 MRPORTER.COM

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

If only you had a wardrobe full of pieces that easily interchange with one another, getting dressed each morning would be completely mindless and hitting that snooze button wouldn’t be such a big deal.

PAID ADVERTISING

fun

finds

fun finds get style Keep your toes warm in style with boots from The Frye Company, men’s and women’s boots starting at $268.

Brown’s Shoe Fit Co., The Square – Corner of Horsetooth & College, 970.226.1776, www.FortCollinsShoes.com

Lather up! Crabtree & Evelyn’s “Indian Sandalwood” shaving requisites have an updated & upscale look just in the (Saint) Nick of time for holiday gifting. $16.50 for the brush to $25 for the shave soap in a bowl. EsScentuals, Downtown Fort Collins, 970.484.7862, facebook.com/EsScentuals

The Essential Oils Starter Kit comes with lavender, lemon, and peppermint. Perfect for beginners! $27 Mindstream Yoga, Front Range Village, 970.266.YOGA

Colorado Flag Souvenirs — gifts, apparel and decor — $4.98–$9.98. Alpine Arts – representing Fort Collins & Colorado. Alpine Arts – The Colorado Showcase, Downtown Fort Collins, 970.493.1941, facebook.com/ Alpine-Arts-The-Colorado-Showcase

Two-stripe Tea Set. 20 oz. tea pot with infuser basket with 4 matching cups.

Elegant & modern for all your favorite loose leaf tea, $75.95. Happy Lucky’s Tea House, Downtown Fort Collins, 970.689.3417 happyluckys.com

Get your yoga on in Kira Grace Y-Back Tank $78 and Corset Leggings $118. Add extra spark with the Intention Mala Necklace $50.

Mindstream Yoga, Front Range Village, 970.266.YOGA

Fun for the cook!

Cookbook plus 10 Spice Blends to make 30 inspired recipes, $64.95.

Savory Spice Shop, Downtown Fort Collins, 970.682.2971, savoryspiceshop.com

Mind+Body/Holiday 2015 13

PAID ADVERTISING

get style fun finds

These boots are perfect for a day at the office and a night out on the town from Pikolinos, ladies’ boots starting at $195. Brown’s Shoe Fit Co., The Square – Corner of Horsetooth & College, 970.226.1776, www.FortCollinsShoes.com.

Made in Colorado, our red current and cranberry candle collection makes a perfect gift. $17.95 and up.

Perennial Gardener, Downtown Fort Collins, 970-224-3987, facebook.com/ ThePerennialGardener

Grooming essentials for the guy on your list.

Moore & Gile brown leather Dopp Kit $115; Marvis Cinnamon Mint Toothpaste $11; Epic Body Wash, Tobacco $25; Tobacco Body Spray $36; Pottymints $5.50. Storm Men’s Shop, Downtown Fort Collins, 970.294.6306, stormmensshop.com This set is perfect for the animal lover who drinks tea.

This White Cat Tea Set includes the pot, two cups and a strainer, making brewing quick and simple. $45.95.

Ku Cha House of Tea, Downtown Fort Collins, 970.472.5696, facebook.com/kuchafoco

Hand-embroidered Colorado pillow.

Each takes 1 week to make! Made by Cat Studio at $169.99. Other styles available.

The Cupboard, Downtown Fort Collins, 970.493.8585, thecupboard.net The Manduka Pro Mat ($78) comes with a lifetime guarantee. Tote in style with the Manduka Yoga Bag ($90).

Mindstream Yoga, Front Range Village, 970.266.YOGA

Glamping is the new camping! LED Lanterns, a Colorado necessity, $28.95 small/$36.95 large.

Jachs Flannel, Colorado-style flannels, $69 — look great without really trying! Blue Harvest, Downtown Fort Collins, 970.286.2623, blueharvestapparel.com

14 Mind+Body/Holiday 2015

PAID ADVERTISING

fun finds get style

Get your mini me ready for a life of fitness with the Kids Baja Legging in Gypsy Sol $36. Mindstream Yoga, Front Range Village, 970.266.YOGA

Wrap yourself in warmth with our cozy Reversal Wraps. Many styles & colors to choose from, from $29.95. Sense of Place, Downtown Fort Collins, 970-472-2640, facebook.com/Sense-of-Place

Stay cozy all winter in Minnetonka Baja Boots, $60.95. Complement any outfit with a multi-stone & sterling silver Handmade Necklace, starting at $250. Santa Fe Craftsman, Downtown Fort Collins, 970.224.1415, santafecraftsman.com

Amara Massage is having its Annual Golden Ticket Sale! Purchase four, one-hour massages for just $180.

Amara Massage Therapy & Wellness, 970.484.2629, amaramassage.com

Perfect comfort dress shoe from Johnston & Murphy, men’s shoes starting at $145. Brown’s Shoe Fit Co., The Square – Corner of Horsetooth & College, 970.226.1776, www.FortCollinsShoes.com

Fresh from the Forest, just-cut home fragrance Thymes Frasier Fir captures the scent of the season, year after year. $5.50–$55.

EsScentuals, Downtown Fort Collins, 970.484.7862, facebook.com/EsScentuals

Karma Living butterfly-style Camping Chair, $260 & pillow, $52. Blue Harvest, Downtown Fort Collins, 970.286.2623, blueharvestapparel.com

Mind+Body/Holiday 2015 15

PAID ADVERTISING

get beautiful

Mind+Body welcomes the DRYOLOGY team Madi Larson

Jamie Webb aka “Waxarella”

“I have had a passion for the beauty industry since I was a little girl! I have been doing hair for almost 3 years and love being a part of the team at DRYOLOGY where our passion for our clients goes way beyond a haircut, color or blowout. We believe that everyone is beautiful and want our clients to believe that of themselves.”

“Hello Kittens and Tomcats! I have been a licensed Cosmetologist since 2005 and have specialized in full body waxing since 2006. I love to use my experience and knowledge to help my clients feel like they are always in good hands with me!”

Mind+Body is excited to announce something new for 2016! We have been lucky enough to share some amazing talent here in Fort Collins, and in 2016 we are partnering with DRYOLOGY: An A-List Salon to continue to bring our readers expert beauty guidance.

DRYOLOGY’s mission to make every woman feel beautiful and comfortable in her own skin is a perfect match for what we try to accomplish at Mind+Body. We think our readers will agree that this team of talented and passionate people inspires us to celebrate ourselves.

Stacie Stevenson “Doing hair is in my blood. I grew up watching my mom work her magic in her salon, and realized how rewarding it is to make someone else look and feel good. After owning a salon for 5 years, I decided to join forces with DRYOLOGY, bringing my professional photo shoot experience and certification as a Gold Key Kevin Murphy color educator to the team.”

Bobbi Benson

“I have been in the beauty industry for over 18 years, and my extensive experience has allowed me to specialize in curly and ethnic hair textures. I truly love transforming someone’s look. I specialize in cuts, colors, braids, relaxers, keratin treatments, hairstyling and formal looks.

I place a high value on listening to my clients’ needs and making sure to maintain the integrity of my client’s hair.”

Julie Urich aka Jules

Jennifer Freeman aka TangoJenn

“I have been a hairstylist for 2 decades, and am one of the proud owners of DRYOLOGY. I apprenticed in NYC at the age of 19 to become a session stylist for runway/magazines/stage, and my work led me to some of the most exciting cities in the world. My love for style, fashion, dance and hair has shaped me into a dynamic hairstylist with very diverse and advanced training. I bring the joy and fun back into hair with meticulous precision and attention to detail. Whatever the style, whatever the challenge, I am up for it!”

“As an owner of DRYOLOGY I am always dreaming about the next big thing, not only for the business itself, but for the talent on our team and for clients that visit us! Two years ago, I partnered with my sister Jules to open a salon unique to Fort Collins. We began as an exclusive Blowout Salon and quickly decided to become a full service salon that excelled in blowouts. Today we are proudly helping our clients to express themselves and feel amazing doing it!”

Established in 2013 by Colorado native sisters Jenn and Jules, DRYOLOGY’s mission as an A-list salon is to make every one of its clients feel empowered to shine with beauty. The dynamic sisters bring together their different expertise – Jules has over 20 years of hairstyling experience, and Jenn is a nurse – to create a full-service salon right in Old Town. Both Jenn and Jules have a lifelong passion for dance, though in very different styles. Jenn is a former Denver Nuggets dancer, and has a love for competitive ballroom dance.

Jules has an international presence in the breakdancing community, appearing in TV commercials, movies, and competitions such as America’s Best Dance Crew. These multi-talented sisters decided to bring their experience, passion, and worldview to a first-tier salon in Fort Collins.

DRYOLOGY has a passion to help its clients as well as the community at large realize that they are BEAUTIFUL. Its I Am Beautiful campaign is focused on changing the perception that only “A-Listers” are beautiful. EVERY person is beautiful and worthy of being pampered like an A-lister, so the team brings cutting edge products, tools, and techniques to Northern Colorado. Because it firmly believes that beauty begins with the individual’s belief about themselves, DRYOLOGY wants to help express this innate beauty in all of its clients.

Mind+Body/Holiday 2015 17

get beautiful

Soft and Polished

by Day Step 1: Prepping for Polish Blow-dry hair completely. Divide hair into 4 sections — two in front and two in back.

On either side of part line, split hair into 2 or 3 horizontal subsections.

Step 2: Rollin.... Rollin...

Hair for the holidays The holiday season is all about gettogethers, cocktail hours, and catching up with loved ones. In this chaotic time of the year, party time is often immediately following work time.

Taking hours to rework a look is almost never in the schedule, so DRYOLOGY helped us put together a day look that transitions easily into one for a soiree.

And when we say easy, we mean work bathroom mirror easy.

18 Mind+Body/Holiday 2015

Roll each subsection onto a small curling iron, rolling under and avoiding the roots. (Hold for a minimum of 30 seconds.) Undo the section from the curling iron and roll onto a hair curler.

Step 3: Gentle Teasing Once hair has cooled, remove all hair curlers.

As you work out the curls, very gently brush the hair from the tip backwards, separating the curled subsections. Repeat for each curled subsection. Lightly mist with hairspray.

Step 4 : Perfect Waves Gently comb hair in a downward motion until uniform waves appear throughout hair.

Spray with hairspray and re-comb. Place hair clips in the most prominent waves at third intervals down the length of the hair. Mist one last time and let sit for a few minutes to set the waves around the face.

Dryology: An A-List Salon 217 Linden St, Fort Collins 970.221.2055 dryologyhair.com

get beautiful

Refined and Romantic for Night Step 1: Top Knot Section out the crown section of hair and pin out of the way on the top of your head.

Step 2: Side Step Gather each of the sides of your head, from the temples to the back. Keep them loose enough to create a smooth look but allow room to pull pieces out and create volume.

Cross them loosely on the back of your head and pin.

Step 3: Pull it together.

Take down the top section and pin in with the side sections. Gently teasing the roots of the top section and spraying with hairspray will create some subtle volume.

Leave some slack on the top of the head to allow hair to fall gracefully instead of pulling back harshly from the face.

Step 4: Romantic Imperfection Twist the two side sections around one another at the back of the head to create a slight messy twist incorporating the top section. Pin securely. Leaving some slack throughout will allow you to play with pulling pieces out of the twist, creating a messy romantic look. Allow the curls to create volume both in the crown and in the lengths of the style.

Add some dark eyeliner, mascara, and a bold lip to complete this glamorous look.

Voila! Party time.

Toolbox Here are the tools you’ll need to create your holiday day-to-night look:

A volumiser, such as Kevin.

Murphy Anti.

Gravity, to add volume and provide structure for you style

Large velcro rollers to wrap hair around while it cools from using the curling iron.

A wide tooth comb for detangling and sectioning wet hair.

Hair pins to hold hair sections and secure rollers, and rollers to give curls structure while they cool and large bobby pins to secure the back of your updo.

Mind+Body/Holiday 2015 19

get beautiful

We try it: Colorado Beard Co.

Grin and beard it The Mind+Body team enlisted some colleagues to try four products from Colorado Beard Co., an independently owned Fort Collins business that specializes in all-natural men’s grooming products.

Here’s a rundown of what products they tried and what they thought of them:

WHAT THEY TRIED

Beard Balm “Works to both condition facial hair as well as lightly style it. Our balms have all the benefits and scents of our nutrient-rich Beard Oils but have a medium hold to help tame your wildest man mane.” Our testers used unscented Beard Balm.

Beard Oil “Comes in three unique scents (“The Brewmaster,” “The Mountaineer,” “The Woodsman”), all of which celebrate your rugged but refined manliness!

The Beard Oils are made from all-natural ingredients, nothing synthetic!” *Descriptions courtesy of www.coloradobread.com

20 Mind+Body/Holiday 2015

Stephen Meyers

Hobie Puzak

Cory Palencia

Did the products keep your beard moisturized and your face less itchy?

“The beard oils and balm definitely helped keep my beard moisturized, which was a pleasant feeling. I especially liked the slight sheen of my beard from the products. It took a few tries to find the right amount of balm to use — don’t use too much — but once I did, it was really effective in shaping my beard and getting those crazy stray hairs under control. I rarely wear cologne, so I appreciate the subtle smells of the beard oils.”

Did the products keep your beard moisturized and your face less itchy?

“They helped keep my beard more hydrated and smooth.

The balm I especially liked because it made the beard softer and more manageable.

The droppers in the oils helped as well; I have used beard oils before and without measurement droppers, it’s easy to pour too much out or overdo it a ton with the oil. The products in general did make beard growth less itchy, but I feel like a majority of the itching is from rapid growth and impossible to eliminate.”

Did the products keep your beard moisturized and your face less itchy?

“I don’t really deal with itchy face but I was concerned that the oil would make my face break out.

That was not the case.

The oil and the balm made my beard feel smooth and soft and definitely helped me keep it manageable. The balm was the most effective at helping me manage my fliers and shape.

The balm was, like I said, the most effective but it feels heavy and waxy. Definitely don’t use a lot of it.”

What was your favorite scent among the products? “ ‘The Woodsman’ for sure. I liked the pine and cedarwood scents — reminds me of being outside, hiking in a thick forest.

It smelled the most masculine to me and wasn’t overwhelming.

‘The Brewmaster’ was too sweet for my liking. ‘The Mountaineer’ was a good in-between.”

Any other thoughts?

“Being my first time growing out and maintaining a full beard, at times I looked like Tom Hanks in the movie ‘Cast Away,’ so I’m encouraged by the effectiveness of these products to help keep it tidily shaped. I’d been curious about beard oils, and after using them, they’ll now be a fixture in my morning routine.”

What was your favorite scent among the products?

“I liked ‘The Woodsman’; this oil was a pleasant, fresh-smelling blend. My parents live in Black Forest and have a family heirloom cedar chest, so the pine and cedar smells gave me a nostalgic feeling and reminded me of home. ‘The Mountaineer’ was a refreshing blend of sandalwood and lime, a strong yet subtle scent.”

Any other thoughts?

“I liked the beard balm the most, simply because it had no smell and was very easy to apply evenly. In today’s world, it’s easy to be overwhelmed with scents from fabric softeners, deodorants, cologne and oils.

Sometimes simple is the best.”

What was your favorite scent among the products? “ ‘The Woodsman’ definitely had the best smell. I love the wood smell when applying it and at the same time it isn’t overwhelming once applied.

‘The Mountaineer’ was a good second. With ‘The Brewmaster,’ I didn’t like the smell, but other people around me enjoyed it. I did like that the balm was unscented just in case I’m not feeling the smells one day.”

Any other thoughts?

“I like them a lot. I’d been curious about beard oils. They are easy to incorporate into the morning routine. These products definitely allow for longer, bigger more shapely beards coupled with regular upkeep.”

get beautiful Colorado Beard Co. You can find Colorado Beard Co. products at Blackland Clothing Company and Scissors and Sinners Barbershop in Fort Collins.

For more information and a list of other Colorado retailers that carry the products, visit www.coloradobeard.com.

Ryan Young Did the products keep your beard moisturized and your face less itchy?

“The oils worked the best when it came to feeling less itchy throughout the day, but I did not necessarily like the application of oil. The balm worked for controlling the itchiness, just not to the extent of the oils. However, it really helped my face feel moisturized.”

What was your favorite scent among the products?

“I thought ‘The Brewmaster’ had the best scent, but I honestly preferred less scent going with the balm. With the oil being right under your nose, it was often a bit much.”

Any other thoughts on these products?

“I would recommend going with the balm. There is no dilution of your cologne, or any other scent from other items a well-groomed gentleman may use. I also enjoyed the application of the balm more than the oils. I also felt as if it was helping control my beard as well.” *Product samples courtesy of Colorado Beard Co.

Q&A with Cody McAllister, Colorado Beard Co. owner and CEO Tell us about the Colorado Beard Co. How did it get its start?

“I believe there is great freedom of expression with facial hair, but there can also be maintenance issues — beards tend to become dry, itchy and unkempt the longer they grow. That inspired me to find ways to tame my own beard without having to apply unhealthy, synthetic ingredients to my face. I soon discovered the world of natural oils that both hydrated and conditioned my hair and skin. I used my skills as a graphic designer to create a company that could provide facial hair-care for everyone as well as share my passion for Colorado.”

Why Fort Collins?

“Fort Collins IS quintessential Colorado. I was born and raised in the mountains but today I call Fort Collins home because the quality of life is second to none.

Our Choice City boasts excellent parks, recreation, breweries, Old Town and numerous other amenities that make it a living playground. Our target audience is the person who lives and breathes Colorado.

Someone who is casual, outdoorsy, but knows how to present themselves well and loves to show off their style! Our products are ‘for the revered beard’.”

What makes your products unique among an increasingly crowded beard-care industry?

“There are many reasons our beard company is unique; as mentioned before, we are truly about celebrating and preserving the Colorado lifestyle.

We want those who spend their hard-earned money on our products to feel like they are now part of a club and not just a customer. We are always quick to respond to emails, Facebook messages, etc. This company is family-owned and operated, and we are proud to let people know that. Our high-quality products are also all-natural and hand-crafted in small batches. We mix top-notch carrier oils and essential oils to make our one-of-a-kind scents, which are bottled one at a time. Every oil, balm or wax we sell comes with a hand-stamped burlap bag and sticker for everyone to enjoy!”

A little something for the ladies In addition to men’s items, Colorado Beard Co. also has a couple of hair-care products for women.

Mind+Body’s digital editor, Claire Whitworth, tried both: “Elevation” Hair Serum and “Lumber-Jill” Hair Serum.

“I normally have oily hair, so I was extremely hesitant to try the oil. Since I have long hair, and honestly could use a haircut since my ends have been super dry, I really focused on putting the oil on the ends of my hair. Within a couple of days, my dry ends were completely gone. Now I use this daily while my hair is wet before I blow dry. My favorite scent is ‘Elevation,’ which has a nice peppermint smell and complements my other hair products,” Whitworth says.

Mind+Body/Holiday 2015 21

get beautiful ask the beauty expert

Should I be shaving each morning with the grain of my hair or against it?

Does it matter?

Always go with the grain. This will prevent ingrown hairs, nicks and razor burn. To ensure the closest and best shave, do it after a hot shower. The steam and hot water will soften your beard and open your pores, providing a better shave. Also, use a pre-shave exfoliant one to three times a week to get rid of dead skin. Hot water, steam and exfoliant together will give you the best-possible results.

When I get a haircut, I’m asked if I want my neckline rounded or squared.

Ali Crowley is a Fort How do I decide?

Collins native. She is It’s truly personal preference. The a hair stylist, makeup “rule of thumb” is a squared neckline artist and the owner of will create the illusion of broader The Cutlery Salon. She can be reached at ali@ shoulders and add width to a slim cutlerysalon.com. neck, and a rounded neckline will look slimmer and can add balance to a wide neck. I personally like a mix between the two: a squared neckline with rounded corners. If the neck is too sharply squared, it can look harsh and unnatural. If you’re unsure what’s best for you, ask for rounded corners on a squared neckline.

Men, get your groom on From haircuts to shaving to cologne, our beauty expert has some suggestions for the gentlemen 22 Mind+Body/Holiday 2015

I recently ran out of cologne, and I’m looking to try a new fragrance. How do I navigate the many options available?

There are many “fragrance finders” online. They start by matching you to a fragrance that fits your personality — anything from outdoorsy to spicy to exotic. Try the “finders” at www. menshealthmagazine.com or www.sephora.com/fragrancefinder (you can also go to a Sephora store to use Fragrance IQ).

Once you’ve been matched to a few colognes, get the samples and try them out (on separate days, of course). See how you like the smell as the day goes on. This will give you enough time to decide which fragrance is the perfect match.

What else can I do at the salon, besides a basic haircut, to keep my appearance in tip-top shape?

Don’t be afraid to ask your hairstylist/barber to groom your eyebrows. This tends to be forgotten and can make a world of difference. Grooming can include anything from getting the long, wiry hairs trimmed to a full brow wax clean-up.

When should I start coloring my hair once it starts turning gray, and what color do I ask for?

This, once again, is personal preference. You don’t have to cover gray hair. If you aren’t ready to be a silver fox, though, ask your stylist to start with a demi-permanent color that is the same level and tone of your natural (pre-gray) hair. These procedures can be done in the shampoo bowl before or after a haircut and usually take less than 20 minutes. The demi color is softer than permanent and will help blend the gray naturally without the risk of a line when it grows out. It’s an easy and quick way to shave a few years off during a lunch break!

get fit project:purpose

Project:Purpose 2015

Coming full cirlce Project:Purpose is coming to an end for Team Moms on a Mission and Team LaRusso, who started their life-changing journey back in April. These past few months, the teams have learned to make themselves a priority through approaches focused on wellness, strength, energy and nutrition. Both teams realized the changes they needed to make in order to reach their goals — and how important each part of the project was to accomplish those goals.

Here is their final interview as part of Project:Purpose 2015: Team LaRusso: M+B: How successful was Project:Purpose for you, and what are some of the lifestyle changes you have reached?

Jesse: I think it was an incredible success. It helped me find balance and routine. … If I had gone without (Project:Purpose), these things wouldn’t have been at the back of my mind.

M+B: When we first interviewed you, you mentioned you are typically stuck in the “I’m too busy” routine. Do you feel you have kicked this habit?

Jesse: I think I’m closer to kicking the “too busy” habit. If I just cannot get to the gym, I’ll make sure I find extra tasks to get in exercise, for example, being the first to volunteer to run upstairs, lifting heavier items, etc.

M+B: Do you feel you are healthy enough to start a family if you choose to, since this is also something you were hoping to accomplish with the project?

Jesse: I feel really great. I feel like we accomplished my goals. I feel great in my clothes. I have energy. I’m really happy where I’m at. I think being able to run larger distances has been huge. And having energy, even at the end of the day.

M+B: Does Derrick feel he is able to keep up more when it comes to outdoor activities you enjoy doing?

Jesse: We’re not sure yet; we haven’t tested that out yet. … This has been huge (with

respect to his new position at Odell Brewing Co., which requires more physical labor).

M+B: Do you believe that the project has helped your stress level when opening The Farmhouse?

Jesse: Completely. It’s helped with positive thinking; whatever I’m projecting out in the world is what I receive. Like a year ago, I would have gotten really stressed (with everything going on with the new restaurant) but not now. I don’t worry about the small things. It’s also been important to get a routine at the restaurant and finding balance in my life.

Team Moms on a Mission: M+B: How successful was Project:Purpose for you, and what are some of your lifestyle changes you have reached?

Stacey: I think as a whole, it was a great lifestyle change. Without the program, I feel I would be almost exactly where I was seven months ago. The project is definitely the key factor in making me consistently go to the gym and help me change my eating habits. I’m 75 percent there toward my goal.

I also realize there’s no definitive “end”; it’s a lifestyle change and something I will use forever to maintain a healthy body and mind.

I feel really good and so much stronger; I feel confident I will reach my goals in 2016.

M+B: How do you feel the project helped in changing your diet and keeping

Meet the Support Team Michelle Stout

Kim Crady

Michelle Stout was born and raised in Grand Junction 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 and 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, balancing fitness, stress management, and strength in supporting life transitions and transformation in people working through injury, loss, or health challenges.

24 Mind+Body/Holiday 2015

project:purpose get fit

sustainable goals for yourself when it comes to your diet?

Stacey: Before Project:Purpose, I just kind of ate whatever I wanted while still complaining about not fitting into things.

With Project:Purpose, it has helped me be a lot more mindful of what I am putting into my body and how much. It’s made me try to be a lot more creative with finding healthy choices. That’s been one thing that I’ve really enjoyed: figuring out ways to make healthy meals delicious. I have go-to meals that are pretty consistent for breakfast, lunch and dinner. Then occasionally, I get creative and look at Pinterest or a cookbook to try something fun and new.

Jennifer: This has been life-changing. I now make it a priority to work out at least three to four times a week, and I don’t compromise on it, which is huge. And I’m gluten-free now, and I don’t eat any bread anymore. That’s been a big diet change, and I have a lot more energy. I eat a lot more protein and fruits and vegetables, and I think my kids eat healthier because I’m eating better. They still eat bread but we eat more fish and fruits and vegetables and salad than we did before, and a lot less pasta.

M+B: Do you feel you have less stress in your life day to day?

Stacey: I think my stress level has decreased because of exercising consistently, eating healthier and increasing water. I find I’m sleeping better and have more energy, which correlates to less stress.

M+B: Do you feel more confident in yourself now than you did before the project?

Stacey: Definitely, like 100 percent more confident. Before the project I had been talking about losing weight and getting healthier for nearly three years, but I had never done anything about it except gain more weight. I didn’t have confidence in myself to succeed. But now that I have made the changes and have lost some weight, I feel confident in myself that I can succeed. I no longer feel intimidated to go to the gym, or try a new class, or step into the weight room and lift. I feel confident that in time, I will reach my goals.

M+B: What’s your favorite class, or what would you recommend for beginners?

Stacey: In the last seven months I have tried nine new group fitness classes. That alone feels like a victory; I remember when even group fitness classes intimidated me. My favorites are Group Power, Group Blast, Barre and Spinning. I recently tried Miramont Core and enjoyed that, too, and the time flew by!

M+B: As you had shared with us previously, you wanted to regain your active lifestyle. Do you feel the project helped you achieve this goal?

Jennifer: Absolutely. Just recently, I’ve been biking to church, which is 16 miles round-trip and I never did that before. I hiked to the top of Arthur’s Rock this week, and it wasn’t hard. I’m looking forward to skiing this winter. It’s exciting to just be more active. And then I get to the gym at least three days a week, and that’s huge. I feel so much better.

M+B: Do you feel you have less stress in your life than when you took your first stress test with Kim? Do you believe the project has helped you to overcome this?

Jennifer: I definitely feel less stressed, and I’m sleeping better, which is a huge victory. I’ve been waking up in the middle of the night for months … or years. So I’ve been sleeping better and that’s amazing. I just feel like I’m generally healthier than I was in every aspect. And I think when I do feel stress, my instinct now is I want to go work out instead of, “I’m going to curl up in bed or drink more coffee.” I just have one coffee a day, and if I have more than that, I feel shaky.

I’m not overusing that anymore because you can get energy from food. Somewhere I read that an apple has as much energy as coffee, so I’m going with it. And I’ve also tried some foods I didn’t try before. Now I eat quinoa, almond butter and Greek yogurt.

And chia seeds.

M+B: Parting thoughts?

Jennifer: I’m afraid to lose the gains I’ve made. That fear keeps me going. I teach at the university and when new classes are starting, it’s hard. I’ll be up half the night finalizing classes … and it’s really tempting not to go work out. But I do it anyway. That’s the key.

I don’t think I ever would have put all those pieces together on my own, to know I needed the nutrition and wellness. I just didn’t know how important it was.

Chelsea Hart

Kris Ball

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

Originally from Woodland Park, 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.

Kris Ball is a Fort Collins native and has loved settling here with her husband, Mike, and three active boys. She has been a Registered Dietitian for 15 years and has been working with Miramont for 12 years, doing everything from personal training and nutrition counseling to teaching group fitness classes. Kris understands that in this fast-paced, fast-food world we live in, moderation is the key to finding a balanced, healthy lifestyle. She enjoys working out, traveling, and spending quality time with family and friends.

Mind+Body/Holiday 2015 25

Working out with your honey Spend some quality time getting fit with your significant other Getting fit with your significant other is a great way to stay connected, especially when life is busy. There are countless ways couples can work toward better health together, but let’s focus on these three things: exercise at the gym, exercise away from the gym and nutrition.

Exercise at the gym For starters, hit the weights. We all want our partner to look and feel good, and pumping iron is great for building strength, preventing injury and burning calories. Target large muscle groups for both the upper and lower body along with a few core-specific exercises. Couples may experience different results, so make sure to adjust the weight and number of repetitions that are appropriate for individual fitness goals.

For some cardio fun, pick a class or two to try out. For couples who like to cycle but ride at different speeds, a spin class is a great option as each person gets what they need out of the session and nobody gets dropped.

Yoga is another great option, and we can all benefit from a little more flexibility, balance and slowing down a bit to just breathe.

Exercise away from the gym Going for a walk after dinner is easy; it helps with digestion and is a great way to help the body start winding down for the day. Plus, it allows you some uninterrupted time to catch up (just leave the phone at home).

Work in hiking, biking or any other cardio activity that you and your partner like to do. Try alternating days or weeks on who picks the workout to keep things fresh.

Nutrition Chances are you’ve heard the saying “you are what you eat,” and in my opinion, this is a critical component to not only getting fit but staying fit. Try taking equal responsibility in planning healthier meals during the week. That way, each person gets a chance to choose what’s for dinner or where you might dine out. Also, spend a little time together preparing healthy snacks that can be stored in single servings and are ready to go.

A sound mind needs a healthy body, and by consistently making time to exercise — whether by yourself or with your partner — is one of the keys to a healthy, long life.

Eric Neilsen is a multisport coach and consultant helping athletes reach their full potential.

For more information, visit www.coachericneilsen.com.

26 Mind+Body/Holiday 2015

get fit fit in 20

Be good to your back These approaches can help keep you standing tall A strong back is key to maintaining good posture when sitting, standing and doing the things we love. A full-body workout will typically have some exercises that target the muscles of the back. Here are three approaches to help keep you standing tall all day long:

In the gym Pull-ups have to be one of my favorites, and with several different hand positions, you can really challenge yourself.

Most gyms have assisted pull-up machines to help get you started and progress your strength. The seated row is another great exercise and one you can do away from the gym with some stretch cords.

Another simple exercise is the forward bend. Keeping the knees slightly bent and arms at your side, slowly lean forward as your arms reach for your toes. Don’t strain here, and focus on a nice exhale. Return to an upright position and repeat.

Looking for a challenge? Add some light weight (dumbbells) or try this exercise on one leg. For the one-leg version, balance on your left foot and, as you lean forward, reach your right arm toward your left foot as your right leg extends out behind you for a counter balance. Then repeat for the other side.

Cardio Swimming and water aerobics should be near the top of the list here, not only for the back but the whole body. Don’t worry if you can’t swim all of the strokes like Michael Phelps, just get in the pool and do what you can. The buoyancy of the water allows for easy movement while helping to strengthen muscles. Not comfortable with your face in the water? Try a water aerobics class.

On land, try skipping to target the deeper muscles of the spine along with balance and coordination. Start with the basic forward skip we did as children and progress by incorporating different arm movements, skipping for height, skipping for distance, skipping sideways and backward.

Stretching This is something we can and should do most every day.

For starters, lie on your back and pull one knee up to your chest, hold for 2-3 seconds and return to the floor. Repeat with the other leg, then with both legs. From the floor, it is easy to move into some gentle twisting stretches to continue loosening things up.

Hanging stretches with either both arms or one at a time help lengthen back muscles and loosen tight shoulders.

Lastly, some shoulder rolls in both directions will often help reduce upper back and neck tension.

With any fitness routine, start slowly by working on form before increasing the load or the speed of the movement.

And take good care of your back!

Eric Neilsen is a multisport coach and consultant helping athletes reach their full potential.

For more information, visit www.coachericneilsen.com.

28 Mind+Body/Holiday 2015

on the rocks get healthy

Get wise on whiskey It turns out asking local liquor experts to name their favorite whiskey is a lot like asking someone to name their favorite book, or pet, or child: It’s complicated. We asked three in-the-know guys around Fort Collins to name a few favorites and hidden gems. Here are their “complicated” answers: Shane Berengue, a manager at William Oliver’s Publick House

Chase Shorman, a bartender at The Whisk(e)y

When asked about his favorite whiskey, after much prodding, Berengue says: “Anything from Scotland.”

William Oliver’s has some 300 whiskeys on its menu — local varieties, bourbon, rye, Irish, Scotch (you get the picture).

When helping customers find something they might like, “I try to find out what they drink already (not necessarily whiskey) and then try to turn them onto something.”

A hidden gem? Berengue recommends Cardhu 12y Single Malt, described on the menu this way: “With clean, crisp oak and sweet malt flavors of honeyed pancakes and homemade caramel squares, this is one for the sweet-toothed among you.”

Good this time of year? Fireball — “with the holidays and fall/winter, it’s a good one,” he says. Berengue also notes that with toddies emerging with the season, honey whiskeys are a great choice for this cocktail.

At the end of the day, when you’re experimenting with whiskey, Berengue points to a saying included in Williams Oliver’s menu: “Drink it however you prefer, so long as you drink it.”

William Oliver’s Publick House 2608 S. Timberline Road Fort Collins (970) 680-3726 williamolivers.com

“My favorite depends on how I’m feeling for the day,” Shorman says.

Finally, Shorman lands on this as his favorite, for this time of year: Highland Park Odin.

“Flavor-profilewise, I like the Highland Park series.”

Calling it a wise whiskey, he adds, “It’s smooth, has an amazing finish. For wintertime, it’s hard to beat.”

Shorman’s pick for a hidden gem: Smooth Ambler Old Scout Rye Straight Rye Whiskey, which is a 7 year whiskey.

“It has a real sweetness,” he says. “It’s a good example of what you should expect in a good rye.”

recent whiskey shortage, Wilbur’s has been buying barrels straight from producers, then the producers prep and bottle the whiskey for Wilbur’s, then ships it to the store (you can identify these whiskeys by the special label on bottles noting the relationship).

Everyone’s had Irish whiskeys but the Knappogue Castle is “kind of underdeveloped, more approachable, softer and can mix in a dozen cocktails.”

Other must-try whiskey suggestions from Dinsmore: For American whiskey, Blanton’s.

From Oban, a new one called Little Bay – “It’s an incredible Scotch.”

“George Dickel Rye — rye gives whiskey a spicy, aggressive tone.”

Four Roses, Cask Strength (meaning they haven’t coldwater filtered it).

Mat Dinsmore, general manager at Wilbur’s Total Beverage “It depends on the weather, what you’re eating, is it your first or your fourth whiskey …,” Dinsmore says when asked about his favorite whiskey.

Having said that, “Right now, I’m drinking Irish whiskey,” he says.

He’s particularly excited about Knappogue Castle: “It’s a must.”

Wilbur’s has been working to build relationships with whiskey makers. Amid the

The Whisk(e)y 214 S. College Ave. No. 2 Fort Collins (970) 818-7931 thewhiskey.net

Wilbur’s Total Beverage 2201 S. College Ave. Fort Collins (970) 226-8662 wilburstotalbeverage.com

Holly Engelman is the content editor for Mind+Body magazine.

Contact her at hollyengelman@coloradoan.com.

Mind+Body/Holiday 2015 29

Banner Health

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OUCH! Hernias result when a weak portion of a muscle gives way and part of an internal organ or tissue bulges through the wall. They tend to occur in the abdomen, groin, upper thigh and belly button areas of the body.

There are several types of hernias: inguinal, umbilical, incisional, hiatal, and congenital. The most common types are inguinal — occurring in the groin — and umbilical, near the belly button. “Most men think of hernias as occurring in the groin, because this is where they occur most often,” says Dr. Schoelkopf. “Essentially, a hernia is when something from the inside pushes through to the outside. This has to be corrected with surgery, because they won’t go away on their own.”

How Do I Know if I Have a Hernia?

It’s possible not to realize you have a hernia until it’s revealed in a routine medical exam.

However, it’s more typical to notice the bulge, especially standing upright, coughing or straining. “Usually people have a bulge, pain, or both.

If a bulge is not painful that probably means it isn’t dangerous, but if it is painful, that is when we start to worry,” says Dr. Schoelkopf.

Lawrence Schoelkopf, MD

PAID ADVERTISING

More severe signs and symptoms, such as nausea, vomiting, rapid heart rate, sudden and intense pain, or a red, dark or purple hernia bulge signal a strangulated or incarcerated hernia. These must be treated as soon as possible or may become life-threatening, because they indicate that blood flow has been compromised to the area.

Who Is At Risk For Developing a Hernia?

In general, men are more likely than women to get a hernia. However, anyone can be affected. A number of activities, lifestyle factors, and medical circumstances also place individuals at increased risk.

“Anything that causes intra-abdominal pressure or strain is a potential risk factor for hernia. Strain such as lifting heavy objects, diarrhea or constipation, or even coughing or sneezing in combination with a weakened muscle caused by conditions like obesity can easily cause hernia,” says Dr. Shoelkopf.

Sports hernias, which typically start in the groin but sometimes move to the abdomen, usually result from quick changes of direction or intensive twisting movements.

Additionally, several medical factors increase likelihood of developing a hernia.

These include cystic fibrosis, chronic lung infections, and previous abdominal surgery.

A family history of hernia could indicate weakened abdominal wall and thus greater chance of suffering the condition.

What Can I Do if I Have a Hernia?

If you suspect you have a hernia, the first step should be to see your primary care physician. If at all possible, stop engaging in the behavior that caused the hernia. While a hernia may not actually be painful, they usually require surgery to repair the muscle.

Left untreated, hernias lead to increasing discomfort as well as considerable health complications.

“Your primary care physician will most likely recommend a surgeon. This is a relatively simple surgery that can be open or laproscopic, and often the surgeon will use mesh to reinforce the repair. This addition of mesh to repair a hernia is a common practice, and reduces the chances of relapse at the weakened hernia site,” says Dr. Shoelkopf. “The prognosis is good, but hernias don’t go away by themselves.

You should go see your doctor as soon as you realize there is an issue so the healing process can begin.”

Banner Health

Signs you may have a hernia Besides the visible bulge and discomfort, several additional signs and symptoms that could indicate a hernia: • Burning, gurgling or aching at the bulge • Pain or discomfort in the groin, especially when you bend over, cough or lift • A heavy or dragging feeling in the groin • Weakness or pressure in the groin • Pain and swelling around the testicles

Lawrence Schoelkopf, MD specializes in general surgery with Banner Health Center at Banner Fort Collins Medical Center, 4700 Lady Moon Dr., Fort Collins. To schedule an appointment, please call (970) 821-4500 or visit www.BannerHealth.com/ HealthCenterFoCoMedCtr

t s l a l e Fa F Recipes by Trish O’Neill Photos by Erika Moore

There’s no reason to wait until Thanksgiving to enjoy its great fall flavors. Pumpkin, cranberries and pears are in season, so pick some up and try these autumninspired recipes from Trish O’Neill, owner of The Cooking Studio, located in the Opera Galleria in Old Town Fort Collins.

get healthy recipes

Roasted and Stuffed Pumpkin Servings: 6-8

This is an exceptional addition to any holiday meal, and if some of your guests are vegetarians, you can leave out the sausage or serve two pumpkins, one with sausage and one without.

In the original recipe from Dorie Greenspan’s book “Around My French Table,” the “Pumpkin Stuffed With Everything Good” uses stale bread, bacon and chives instead of farro, sausage and chard.

You can substitute rice or bulgur for the farro, but the nuttiness of the farro adds a depth of flavor unmatched by other grains.

1 (3-pound) pumpkin Coarse salt and freshly ground pepper 1/2 cup of farro, cooked 1/4 pound Gruyere, Emmental or cheddar cheese (or a mix of all three), cut into 1/2-inch cubes 3 to 5 cloves garlic, coarsely chopped 1/3 pound Italian sausage (or whatever sausage you like) cooked, drained and crumbled into small pieces 1/4 cup fresh chard with stems removed and chopped into small pieces 1 tablespoon minced fresh thyme 1/2 cup heavy cream Pinch of freshly grated nutmeg

Preheat oven to 350 degrees with a rack set in the center of the oven. Line a baking sheet with parchment paper or a nonstick baking mat.

Similar to cutting a pumpkin for a jack-o’lantern, use a sharp knife and cut a lid off the top of the pumpkin. Make sure it’s large enough to make it easy to work inside. Save the top. Remove the seeds and strings from both the cap and the inside of the pumpkin. Season the inside generously with salt and pepper. Place your prepared pumpkin on a baking sheet and set aside.

In a large bowl, toss together the farro, cheese, garlic, sausage, chard and thyme until well combined. Pack into the pumpkin; it should be filled but not overstuffed. You may need to add extra farro and cheese or, alternatively, some of the filling might not be needed.

In a small bowl, stir cream and nutmeg to combine. Pour over filling; filling should be moist but not swimming in cream — you may need to use more or less accordingly.

Put the top on the pumpkin and place it on the middle rack in the oven; cook until filling is bubbling and pumpkin flesh is tender, about 2 hours (check it after 1 hour and 30 minutes). Remove top for the last 20 minutes or until liquid is slightly evaporated and top of filling is browned.

Transfer pumpkin to a serving platter (it will be hot and soft, so be very careful) and bring it to the table. Serve by scooping out the filling along with a generous amount of the pumpkin flesh scraped from the inside walls of the pumpkin.

34 Mind+Body/Holiday 2015

recipes get healthy

Classic Roast Chicken Servings: 4

If you think you might use this recipe often, you might want to learn how to truss. Trussing a chicken allows the chicken to cook more evenly and helps keep the meat of the chicken moist while still allowing the skin to get crispy.

One 2 to 3-pound farm-raised chicken Kosher salt and freshly ground black pepper

Preheat the oven to 450 degrees.

Rinse the chicken and dry it well inside and out.

The dryer it is, the less it steams — which is what you want. Salt and pepper the cavity and then salt the chicken on the outside. Use enough salt (about a tablespoon) to get a uniform coating on the skin. This, along with the dry heat, creates the crisp skin.

Place the chicken in a roasting pan, put it in the oven and leave it alone.

Roast it until it’s done, about 50 to 60 minutes (meat thermometer should read about 160 degrees). Remove the chicken from the oven and baste it with the juices from the pan. Then let it rest for 15 minutes on a cutting board.

Cut the meat into slices and pieces. Many chefs recommend spreading fresh butter on the meat (especially the white meat) just after cutting to add moistness and flavor.

Cranberry Sauce Servings: 2 1/2 cups

Cranberry sauce pairs well with game meats and is often served with venison and elk as well as turkey and chicken. You can substitute some of the water with fresh-squeezed orange juice to make an orange/cranberry sauce. And you can increase the sugar to as much as 1 cup if you want to make a sweeter version.

1/4 cup sugar 1 cup water 4 cups of fresh cranberries

Rinse the cranberries and pick out any damaged or bruised ones.

Put the water and sugar in a medium saucepan on high heat and bring to a boil. Stir to dissolve the sugar.

Add the cranberries to the pot and return to a boil. Lower the heat and simmer for 10 minutes or until most of the cranberries have burst. Remove the pot from the heat and let it cool before you transfer the sauce to a bowl to chill in the refrigerator. The sauce will thicken as it cools.

Cranberry sauce is best when cooled overnight.

Pears Poached in Spiced Wine Servings: 5

You can make the pears ahead of time and cook the sauce slowly as your guests are arriving.

The smell of the spiced wine sauce is a great way to welcome your guests. It makes your house smell amazing!

1 bottle red wine or port 5 to 6 pears cored, peeled and cut flat across the bottom so they will sit flat on a plate 1 cup sugar 3 to 5 2-inch strips of orange peel 2 cinnamon sticks Cloves to taste Coriander seeds to taste (tie the cloves and coriander into a cheesecloth bag) Pinch of salt

Pour the wine into a saucepan. It should be large enough to hold the pears snugly. Add the sugar, spices and orange peel. Heat over low heat until the sugar dissolves.

Add the pears. If there isn’t enough liquid to cover the pears, you can add water. Bring to a boil and then adjust the heat so the pot is gently boiling. Cook until pears are tender (about 30 minutes). Remove the pears and set aside to cool.

Spiced Red Wine Syrup Strain the liquid into a new, smaller sauce pan and bring to a boil. Cook at a low boil until the sauce is reduced to around 3/4 of a cup (about 30 minutes) and the sauce is thick enough to coat a spoon. Be careful to not let it burn. Keep the syrup warm until ready to serve.

Place each pear on a dessert plate, stem on top, and pour warm wine syrup over each one.

Mind+Body/Holiday 2015 35

Banner Health

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TESTOSTERONE REPLACEMENT THERAPY “What do men do when a number’s too low? Turn it up,” says the middle-aged man in an AndroGel television spot. He’s selling a topical testosterone gel used to treat low levels of the hormone. Like so much direct-to-consumer drug advertising, this commercial offers an idealized image of the drug’s results.

Upping testosterone levels won’t just fix the number, it tells us.

It will fix your life, your relationships.

Americans take prescribed testosterone at 10-times the rate they did a decade ago. The U.S. is one of only three countries permitting directto-consumer advertising of prescription drugs. As such, scholars argue this rise may be more the result of fantastical promises than clinical need.

With all of the attention being put on low James Speed, MD testosterone levels lately through commercials and prescription rates soaring, Dr. James Speed, Endocrinologist with Banner Health took some time to share his

experience with low testosterone and testosterone replacement therapy.

What is Hypogonadism?

According to the Endocrine Society, male hypogonadism “is defined as the underproduction of sperm or testosterone, or both, by the testes.” The condition may result from problems with the testes, endocrinological issues, or a mix of the two. Hypogonadism causes numerous unpleasant symptoms, including decreased sex drive, challenges getting or maintaining an erection, low sperm count, sleep problems, decreased muscle size, reduced bone density, increased body fat, mood disorders, and difficulty concentrating.

Why TRT might not be right for you The following conditions preclude patients from being suitable candidates for testosterone replacement therapy: • High grade breast or prostate cancer (current or a history of) • Suspected prostate cancer • Elevated red blood cells • Untreated sleep apnea • Untreated enlargement of the prostate severe enough to cause difficulty urinating • Uncontrolled severe heart failure

Estimates suggest that between 20% and 40% of “older men” (usually defined as 40 years and older, but this varies between studies) suffer from hypogonadism. Consequently, many doctors recommend testosterone replacement therapy to improve health and quality of life. “There are many patients who have a significant improvement of their quality of life, and really benefit from boosting their

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testosterone levels. I definitely exercise caution, however, because a lot of the time the decreasing testosterone levels are a normal part of aging. Of course a man at 24 will have a higher level than a man who is 70. We need to keep in mind a normal range that is stratified based on age,” cautions Dr. Speed.

“While I take into account the symptoms a patient is experiencing, I try to really rely on the blood tests. The symptoms of low testosterone overlap with so many other root causes it is sometimes hard to differentiate. I also like to err on the side of caution by taking at least 3 blood tests on different days, and I try to do those tests first thing in the morning to try to eliminate confounding factors,” says Dr. Speed.

“I think this condition as a whole is somewhat over-diagnosed,” says Dr. Speed. “While there are definitely individuals who fit the criteria and benefit from hormone therapy, I think that the ambiguity of the symptoms combined with the high profile advertising of the medications have resulted in a lot more attention and probably some overdiagnosis of the issue.”

What is Testosterone Replacement Therapy?

The Endocrine Society recommends testosterone replacement therapy for “men with consistently low testosterone levels and symptoms or signs of androgen deficiency.” However, treatment is not appropriate for everybody.

The paths to medically replacing testosterone are many, including intramuscular injections, skin patches, topical gels, buccal tablets, implants, and, outside of the U.S., pills. “The wide variety of administrative methods of testosterone therapy is a testament to the increasing diagnosis of the condition. There are several other varieties in the testing and approval process, which indicates that the demand for such products will likely not go away in the near future,” says Dr. Speed. Individuals should work with their physicians to identify the most appropriate approach given their financial position, unique preferences, and tolerance for each option if they have determined that they are good candidates for testosterone hormone therapy.

What are the risks?

While treating hypogonadism is medically appropriate in many cases, it’s not as simple as those television ads suggest. “There are several common side-effects which are potentially serious, and some are not completely understood yet,” says Dr. Speed.

While most of the commercials target middle-aged men, the NIH reminds us that aging is a primary cause of the condition.

Therefore, if the symptoms remain tolerable, treatment may not be necessary or even appropriate. “Many of the symptoms associated with low testosterone can be attributed to other conditions, and may not be resolved with hormone therapy.

Weighing this against the potential risks for many patients means that hormone therapy

“The symptoms of low testosterone overlap with so many other root causes it is sometimes hard to differentiate.” is often not the best solution. Some of the symptoms are a normal part of growing older, and aren’t something that need to be treated unless they are truly compromising the quality of life.”

The therapies themselves, like most any medical treatment, come with increased risks like sleep apnea, acne, noncancerous prostate growth, enlarged breasts, reduced sperm production, testicle shrinkage, deep vein thrombosis, and heart disease. The links between some of these conditions and testosterone therapy are not completely understood. The complications for the prostate are the most serious and wellknown, and any individual who has had cancerous indicators or other issue with their prostate in the past is not eligible for testosterone therapy due to increasing risk of complicating a cancer diagnosis.

Further, the thickening of the blood increases the risk of blood clots and cardiovascular risk.

James Speed, MD specializes in endocrinology with Banner Health at multiple locations in Northern Colorado, including Banner Health Center, 702-A W. Drake Road, Fort Collins. To schedule an appointment, please call (970) 810-4676 or visit www.BannerHealth.com

get healthy business profile

Not your typical jerky Uncle Andy’s offers a unique snacking option (we’re talking spicy coffee and mushroom blue cheese jerky) for Fort Collins and beyond Uncle Andy’s beef jerky is a staple around Fort Collins. From local events to breweries, lovers of a quick snack can try the rotating flavors and honest ingredients Uncle Andy’s Jerky has to offer.

Andrew “Andy” Hanenberg started Uncle Andy’s Jerky in New Jersey in 2012. Hanenberg moved to Fort Collins in September 2014 for a combination

of work and personal reasons. From a business perspective, he thought Fort Collins would be a great place to launch his snack and establish a base for his growing business.

In addition to the outdoorsy atmosphere, Hanenberg was interested in the Animal Sciences program at Colorado State University with the hope of potential future collaboration.

Hanenberg started the business when he realized he didn’t care for the snacks offered as part of the CrossFit and Paleo diet lifestyles, both of which he adheres to. He started by consulting a friend in the food business who was able to provide advice and flavor ideas. The main focus for the jerky is Uncle Andy’s rotating

flavors. Hanenberg said he loves the challenge of creating different flavors that customers might not think of. Some of those flavors include Spicy Coffee, Maple Bourbon, Gent Lemon Mint, Tex’ Tangy BBQ and the newest flavor, Boise’s Mushroom Blue Cheese.

Besides eating these as a snack while hiking, Hanenberg suggests incorporating them into recipes, such as including the Boise’s Mushroom Blue Cheese jerky on basic macaroni and cheese, or adding the Tex’ Tangy BBQ jerky on top of your favorite pizza.

Next, Uncle Andy’s is hoping to explore the possibility of including a vegetarian snack in his effort to innovate and challenge the norm.

Claire Whitworth is the digital editor for Mind+Body magazine. Contact her at cwhitworth@coloradoan.com.

Where is Uncle Andy’s Jerky located?

Uncle Andy’s sells its gourmet jerky from a 1953 Boles Aero, which rolls around to local events. Andy Hanenberg’s ride includes everything from his jerky, to T-shirts, to his own branded ax. You can also find his jerky at places around Fort Collins such as Horse & Dragon Brewing Company, William Oliver’s Publick House, and The Fox and the Crow, or visit uncle-andys-jerky.com/.

Old Town Fort Collins Campus West Fort Collins South Fort Collins

View our daily menu at espoons.com

and be merry

A food and drink community in Northern Colorado

Sign up for an Eat+Drink membership before December 25 and receive a free bottle of bubbly or six pack Sign up today at offers.coloradoan.com/ eatdrinkmembership-holiday

A food and drink community in Northern Colorado

Mind+Body/Holiday 2015 39

A Christmas tree that will last a lifetime If you love the smell of pine in your home during the holidays but are looking for something more lasting than a fresh-cut tree, consider a container tree this Christmas.

Every year, container trees grow in popularity, according to Allen Goodness, certified nursery professional at Fort Collins Nursery.

Why the increased interest? They used to come in burlap sacks. Now that they come in containers, they’re much easier to plant because of the easy transition and care, Goodness says.

In addition, they’re good for the environment, and people are realizing they’re a great way to add greenery to their yard, he says.

At Fort Collins Nursery, those interested in going with a container Christmas tree this year can choose from table-top size to very large, and from spruce or pine (more traditional and most popular) to juniper, bristlecone or Arizona cypress. Container Christmas trees there run from $13.99 up to $300, depending on size.

Caring for your container tree The first step is thinking about where you’ll eventually be planting the tree, says Goodness. Consider location and conditions in that location before selecting the kind of tree you want.

Once you’ve purchased your Christmas tree and leading up to the holiday, keep it on your deck or patio and keep it well-watered.

40 Mind+Body/Holiday 2015

Fort Collins Nursery For seasonal tips, a listing of classes and more, visit fortcollinsnursery.com.

Once you bring it inside for Christmastime, keep it evenly moist, as you’ve done while it’s been outside.

When Christmas is over, your tree can head back outside. Continue to keep it well-watered within its container, Goodness says. As soon as you can work your soil in spring, you can transfer your tree from the container to the ground. Transfer is pretty easy; just make sure you have good soil amendment.

Not ready to go the container route?

Native types such as lodgepole pine and subalpine fur are gaining in popularity when it comes to fresh-cut options, Goodness says.

Taking care of cut trees is pretty simple: Just keep up on the water, he says.

The tree will take in the most water in the first few days and should last a couple of weeks.

Holly Engelman is content editor for Mind+Body magazine.

Contact her at hollyengelman@coloradoan.com.

get out

SO YOUR IN-LAWS ARE COMING OVER FOR THE HOLIDAYS Keep everyone happy (and sane) with these tips

The in-laws are coming for the holidays and your stress level is rising. Whether they’re visiting from out of town for a while or just coming over for holiday dinner, there is added pressure for everything to go smoothly. Here are some tips for hosting your in-laws this year:

Give them space

Stick to positive conversation topics

If family members is staying for a few days, it is essential for everyone to have their own space so you can all breathe and unwind in private. Ideally, they should have their own room and bathroom. If that is not possible in your home, see if there’s a bedand-breakfast nearby. You can pay for their “comfy” stay as their gift.

Keep politics and religion off the table, if that’s a trouble spot for your family. Also, this is not the time to critique one another’s eating habits, smoking habits, etc. It is the time to enjoy each other. Ask questions about what their holidays were like growing up, what fun things other family members have been up to or even who’s winning on “Dancing with the Stars.”

Let go of control Especially when it comes to your motherin-law, let some things go. Accept her offer to make a pie or her family’s favorite side dish (even if you think you can do it better).

Let the in-laws in on the planning, too. Is there a tradition they would like to keep?

Somewhere in town they would like to go while staying with you? A particular time they prefer to eat?

Create an inviting atmosphere Set the heat where they want it, stock up on their favorite breakfast items, make sure the wine rack is full and put extra towels and blankets in their room.

Essentially, make your home somewhere they want to be.

Don’t over-plan Have some options for things you can do together, but don’t pack the schedule so full that everyone is frazzled and exhausted.

Most important — have fun!

Your in-laws love you because your significant other loves you.

Don’t worry if every dish isn’t perfect, if your kids are wild or if the dog eats someone’s shoes. Honestly, it might give them some satisfaction to know you aren’t perfect.

Let the details go so you have energy to smile, to laugh and to enjoy the time with family.

Rachel Metzgar is a freelance writer and Colorado transplant who has found a home living, working and playing in our vibrant community. She can be reached at rachelmae2@hotmail.com.

42 Mind+Body/Holiday 2015

Friends with holiday benefits

Can’t make it home for the holidays? Make plans with friends and enjoy the needed mental, physical and emotional break their company provides.

According to Virginia Satir, an American author and respected family therapist, we need four hugs a day for survival, eight for maintenance, and 12 to grow physically and psychologically.

Research shows that physical touch and eye contact are two vital experiences for the body to produce oxytocin, the chemical most responsible for feelings of calm, closeness and feeling connected. This chemical helps us ease stress and anxiety, reduce addictive behaviors and cravings, improve our sense of generosity, and allow a normal sleep pattern. » Plan a “Friendsgiving” “White Elephant” or an “Ugly Sweater” party to bring some laughter and cheer to the season with a potluck-style meal to make it easy on everyone.

» Enjoy “Secret Santa” with respectful spending limits and a theme (self-care, gag gifts, outdoors, boozy, etc.).

Serotonin is a pleasure chemical produced by the brain in response to feeling important or needed, whereas the chemical dopamine gives people pleasure in achieving or having purpose, drive and ambition in everyday life. Expressing gratitude and giving your friends recognition for the things they’ve been working on is vital to help increase these chemicals.

So during the holidays spend time lifting your friends up and helping them and yourself feel even better. Below are some ideas to make your holidays fun-filled, chemically balanced and enjoyable:

» Create a theme for your friend-centered get-together so people get creative and express themselves more fully. In other words, costumes are fun at any time of the year.

» Organize a “Mindful Feast” where everyone and everything is considered, respected and experienced with gratitude and support.

Include sources of your food, the way you’ve prepped it, dietary needs of the group, portions, etc.

» Host a “Helping Others” party and ask everyone to bring something for a family in need, or choose to serve others at the local shelter, soup kitchen or outreach group.

Kate Wrightson is the founder and owner of Live Beyond Limit, (www.livebeyondlimit.com) a yoga and wellness studio designed to help the community physically, mentally and emotionally through experts in yoga, aerial dance, massage, nutrition, and corrective — or fitness-based exercise. In her free time, you’ll find her on a SUP, hanging upside down and hiking with her two pups in the sunshine.

Mind+Body/Holiday 2015 43

get home section

Traditional holiday cards: To send or not to send?

We agonize over whether it’s a waste.

But connecting with others is never a waste. If you’re looking to move beyond traditional, here are some options.

It’s always difficult to decide whether to send holiday cards, who to send them to, and what they should really be about. With the rise of social media, it’s easier to catch up with friends and family throughout the year, so does this dismiss the holiday card?

Not necessarily. It just might be worth thinking outside the traditional box.

Among the options for nontraditional cards, sending a yearly email with family updates and a photo or two is a great way to wish friends and extended family happy holidays and connect with those who might not have social media or who you don’t connect with as often as you would like.

If you have social media accounts and still love to have family photos taken around the holidays or you have some cute photos you’ve taken yourself, you can always spread the love through your Instagram or Facebook account and share with family and friends, along with a heartfelt message.

If you are excited about sending a holiday card but would rather spend that money on gifts, try Paperless Post. This website has free options for sending cards to family and friends via email. If you want to take it up a notch, it has options for purchase.

For those who still love sending traditional cards, there’s Minted. This site has options created by artists that you can personalize to fit your style.

These options go anywhere from five photos to top 10 things you and your family did this year. The top 10 things and milestone cards are great for families who used to include letters about their year with their holiday cards. Minted also has custom stamps and return labels to match your cards.

Whether it’s an email, a social media post or a traditional card you choose this holiday season, family and friends will love to hear from you and enjoy your greeting with its special touch.

Claire Whitworth is the digital editor for Mind+Body magazine.

Contact her at cwhitworth@coloradoan.com.

Paperless Post www.paperlesspost.com Minted www.minted.com 44 Mind+Body/Holiday 2015

get home

Mind+Body/Holiday 2015 45

Banner Health

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Whats in a number?

Top Health Concerns by the Decade

20stwenties 50sfifties The leading cause of death in this age group is motor vehicle

Heart disease remains the leading cause of death for Americans,

crashes. According to the CDC, half of sexually active Americans

regardless of gender. Most women who develop a heart condition

will contract a sexually transmitted infection by age 25.

will begin experiencing symptoms in their 50s or later, as estrogen

30sthirties

declines, bringing its protective effects with it.

This is when metabolisms start to slow down, so even if weight

has never been an issue before, it may become one in your 30s.

60s sixties

Stay active! This is the age when inactivity really starts to take a

Watch what you eat, get plenty of cardiovascular exercise,

toll on your joints. By continuing to exercise, you’ll not only maintain

and build muscle through resistance activities.

a healthy weight but help your bones retain their strength and keep

40sforties

your joints lubricated. Most doctors do recommend beginning annual

Women in their 40s at increased risk for depression. Stress,

perimenopausal hormone changes and difficulty sleeping can exacerbate this. This is also when the American Cancer Society recommends annual mammograms for all women, regardless of family history.

bone density screenings by this age.

70s seventies

While several of the risks mentioned above will continue to increase

with age, the good news is that if you make it to 70 in good health, you have a good chance of missing out on many of these diseases.

So if what you’re doing has kept you healthy this far, keep it up!

get centered

Sacking stigma From individuals to communities, we can all help reduce the negativity surrounding mental illness Though mental illness has become an increasingly acceptable topic to discuss in popular media and in mainstream conversation, it remains highly stigmatized.

In fact, “studies show that three out of four people with a mental illness report that they have experienced stigma,” says Tanya Vallianos, an integrative and holistic licensed psychotherapist, registered art therapist and certified equine-assisted therapist/coach at Inner Sun Healing Arts in Fort Collins.

What is stigma?

Sociologist Erving Goffman coined the concept of stigma in the 1960s. This stigma is a mark — physical, social, even spiritual — of a discrediting trait, one that is used to justify treating a group as inferior.

Today, Vallianos says, we typically talk about two types of stigma. Social stigma is “a mark of disgrace that sets a person apart. When a person is labeled by their illness, they are seen as part of a stereotyped group. Negative attitudes create prejudice that can lead to negative actions and discrimination.” Perceived stigma, she says, “is when the person internalizes negative perceptions of a

society that he or she believes shuns and discriminates against them.”

Both social and perceived stigmatization of those with mental illness bring a slew of negative consequences, psychological and practical. Stigma leads to “feelings of shame, blame, anxiety and a sense of hopelessness” and has been “associated with poorer vocational outcomes and increased social isolation,” Vallianos says.

interactions. Rather, we must all work toward the creation of a community that supports and includes one another, including but not limited to those with mental illness.

Vallianos suggests learning about mental illness and educating others, speaking up against discriminatory speech and working to show compassion.

What can we do about it?

Stigma leads to “feelings of shame, blame, anxiety and a sense of hopelessness...”

Addressing and minimizing the stigma surrounding mental illness must happen on multiple levels.

For individuals who are struggling with mental illness and facing the stigma associated with it, therapy can be helpful.

Vallianos works to validate feelings and truly listen as patients discuss their experiences. The strength gained in therapy can ease the process of bringing the discussion to other people in their lives, she says. Family and friends can likewise work to hear these experiences and struggles, and to support their loved ones struggling with mental illness.

But combatting the stigma associated with mental illness can’t stop with the individual and with small personal

“What would it be like as a society to have supportive companions/mentors for the mentally ill as we do for at-risk youth or the elderly?” she says. “This is all part of breaking down a paradigm that is archaic and disrespectful, and reframing the perceptions of what mental illness really is.”

Stacey McKenna is a freelance writer and yoga instructor in Fort Collins. You can follow her on twitter at @ mckenna_stacey or email her at stacey.mckenna@ gmail.com.

Mind+Body/Holiday 2015 47

get centered

Holiday decoration projects for kids Keep your kids involved during the hectic holiday season with these cheap, festive decoration projects:

Pine cone bird feeders Cover a pine cone with peanut butter and roll it in bird seed.

Hand turkey

Because only Santa has elves Let your family pitch in and help ease the holiday to-do list burden This is the time of year when elaborate Elves on Shelves, zillion-layer cakes and upcycled things-and-stuff show up all over social media and shame us into feeling like we should be doing more in preparation for the holidays.

Just trying to get the shopping done can feel like a holiday miracle in itself. It’s enough to make most of us want to throw our hands in the air, buy everybody Target gift cards and call it good.

But it doesn’t have to be that way.

Dial back the pressure of the season by finding ways to have fun while getting ready for the holidays as a family.

Get the kids involved Skip shopping for your children’s teachers (as well as aunts and uncles, grandmas and grandpas, and anybody else with a soft spot for your munchkins). Instead, put in a holiday movie and churn out some handprint snowman ornaments. All it takes is regular round ornaments, some acrylic paint and your child’s paw.

Paint your kiddo’s palm and fingers with white paint, then have them grasp the ornament 48 Mind+Body/Holiday 2015

from underneath so the palm makes the snowy ground and the fingers make snowmen. Add details with a paintbrush and make sure to add their name and the year — you’ll be giving out keepsakes that family and friends can cherish for a lifetime.

Not sure about this project? A Web search turns up a number of low-mess projects for your minions that will keep them occupied and will contribute to holiday cheer around the house.

Accept help from your partner So, how can your significant other help? By being your partner. Whoever does the cooking, the other can do supportive work such as cutting vegetables or cleaning up after the chef to move things along. The trick is doing it together and making it fun.

Same goes for decorating. Get your significant other to pitch in, perhaps by decorating the high spots on the tree while you and the kiddos do the bottom; put on some music and make it a thing.

Honor Tarpenning is a writer from Annapolis, MD, who is also an equestrian and sailor. Reach her at htarpenning@gmail.com.

Gather the following materials: construction paper, markers and safety scissors.

Outline a hand, then use the markers to turn it into a turkey.

Polar bear/snowman plate: Use cotton balls, glue, markers and paper plates to create fun winter creatures.

Paper-ring garland: You’ll need construction paper and a glue stick (or stapler for older kids).

Either pre-cut the strips, or, if the kids are old enough, let them use safety scissors or scrap-booking scissors to create fun patterns. Link paper loops like a chain and wrap the chain around the tree.

Handprint snowman ornament tutorial: www.123homeschool4me. com/2011/11/handprintsnowman- ball-ornament. html

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Make the holidays a reality for children in Northern Colorado The holiday season is the season of giving. For Realities For Children, December is an exclamation point for the entire year of effort. The efforts in providing happy experiences and safe places to land for the abused, neglected, and at-risk children in our community.

But imagine, that you dread the holiday season for a different reason. Imagine that you don’t have friends and family to celebrate with, or gifts and parties to enjoy. You watch the world celebrate and wonder why you don’t get to do the same.

celebrations, and a sense of value to the children who need it most.

While difficult to imagine, many children in Northern Colorado live with this as their reality.

Many children don’t get to celebrate the things that make the holiday season so special.

Realities For Children has several opportunities during the months of November and December for community members to donate and contribute to the mission of brightening the lives of at-risk children during the holidays and throughout the year:

Realities For Children partners with 28 local non-profit organizations in Northern Colorado who work with at-risk youth, to make sure that abused and at-risk children get to celebrate the holidays. They seek to provide the traditional warmth and joy of the holiday season to children who would otherwise not be able to enjoy it.

“We want the community to know about our mission,” says Craig Secher, President and Founder of Realities For Children. “Realities For Children provides emergency services every day of the year, and the holiday season is the culmination of their yearlong efforts to see that no child in need is forgotten. In fact, in December alone Realities For Children helps to serve well over 1,500 of the most vulnerable children in our community” The holiday season is the culmination of Realities For Children’s year-long efforts to help children in need. Each December, the vast majority of aid that RFC facilitates is distributed, reaching more than 2,000 children who are the most vulnerable in our communities. With the help of community donations, Realities For Children ensures the safety and wellbeing of these kids, while also providing the little things that make the holidays memorable.

During the holiday season, Realities For Children’s primary mission is to provide gifts,

“It’s much larger than just the tree or the bikes,” says Secher. “It’s about lighting the fire in the hearts of each person to give. Making people ask ‘what can I do.’”

Night Lights The annual NightLights Tree lighting ceremony on December 1st is perhaps the best-known fundraiser for the holiday season. A staple near downtown Fort Collins, the “big blue tree” near the corner of College and Mulberry is a symbol of the holiday season, but it’s also a reminder to count our blessings, and spread those blessings to others who are less fortunate than ourselves. And children in our community who are in darkness or silence due to abuse, are definitely the most vulnerable and at-risk.

Community members can donate to the NightLights campaign by sponsoring lights on the tree. 100% of every donation go towards helping the at-risk children served

by Realities For Children. It’s a FREE event and offers free hot cider and cocoa, soup, sweet treats, live music and more. The tree lighting ceremony is a celebration of generosity, community, and family, and is a Fort Collins holiday tradition for many families every year.

Can’t attend on December 1st? That’s okaythe tree stays lit all month long. And people can sponsor a NightLight on the tree through January 1st by going to GiveaNightLight.com.

Bikes For Tykes Bikes For Tykes is the oldest event offered

by Realities For Children, which seems appropriate in our bike-loving community.

The drive is in its 20th year, and is geared towards donations of new or used bikes for children, and creating a safe, fun environment for kids in need.

Realities For Children asks that community members donate their unwanted and unused bicycles, or purchase and give a brand new one to a child who could use a little holiday magic. Realities partners with several bike shops in the community – as drop-off locations and for their time, expertise, and work spaces to give all donated bikes from the community a “check-up” for safety and maintenance.

Last year, about 400 bikes and new helmets were distributed to at-risk children in the community at a fun distribution event in mid-December. Beginning in mid-November donations can be dropped off at participating bike shops to be safety checked before distributed. These shops include Lee’s Cyclery, Phoenix Cyclery and Breakaway Cycles. For more information you can visit www.rfcBikesForTykes.com

Santa’s Workshop Realities For Children holds a toy donation drive from mid-November to mid-December – asking the local community for donations of new toys, games, stuffed animals, gift cards, warm winter wear or anything a child ages birth to 18 years might like! Realities then distributes the donated items to children who otherwise would not have gifts for the holidays. The donations come from the community, and are accumulated at more than 50 drop off locations. Locations to be announced via the Realities For Children web site and Facebook page in mid-November. RealitiesForChildren.com

Visit RealitiesForChildren.com to donate or send checks to Realities For Children Charities, 1610 South College Avenue, Fort Collins, CO 80525

Realities For Children Charities is a 501(c)3 charitable organization. All donations are tax deductible.

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get to work

’Tis the ’Throughout this year, we’ve explored many themes related to mindfulness and money. Thank you for taking this journey with me. I can’t think of a better way to end the year than by giving some column inches to the topic of generosity.

Welcome to the silly season

Susan Larson

The holidays seem to be about lots of gifts, lots of food, more gifts, more food and even more gifts. You see where I’m going. It’s evident in the office gift exchange and the girls getting together for the annual “ugly ornament” holiday party, to family gathered together to watch the feeding frenzy of children when they finally get to unwrap what Santa, Mom and Dad, grandparents, and all of the aunts and uncles have delivered.

Have you ever noticed that when all of the celebrating is over, toys often go unused and unwanted knickknacks, bath beads, scented candles, humorous ties, word-a-day calendars and other gifts end up in the back of a drawer, in a donation bin, in the pile of

50 Mind+Body/Holiday 2015

things to re-gift or in the landfill?

Guilt and sometimes hurt feelings are the result. We’re conditioned to think our gifts should be valued because, after all, they came from us. And deep down, don’t we really feel like we should wear the silly tie from Aunt Alice the next time we see her because that’s how we show how much we care about her?

Our attachments to stuff, even when it’s not our stuff, can be very unhealthy. I once had a family member end up in tears because a Christmas gift she had given me five years prior was one of the items in my garage sale as I prepared to divest myself of my belongings and move out of the country. I was sad that she felt bad. But I couldn’t keep the 12 drinks of Christmas-themed ice bucket just so that her feelings wouldn’t be hurt. I’d be buried under a mound of crap if I kept everything I was given but never used. She ended up taking the ice bucket home with her.

You may call me Grinch, but I no longer celebrate the holidays with the kind of compulsive consumption we’ve come to expect at the end of each year.

And I’d like to propose today that you and I could have happier

families, stronger communities, and a more loving and prosperous world if we turned this season of consumption into the Season of Giving.

The Season of Giving Let’s just take a hypothetical trip to a world where our feelings aren’t wrapped up in what someone thinks of the gift we bought them and we don’t show our love by how much we spend.

Imagine that instead of wearing the stupid tie she gave us, we show our love for Aunt Alice by taking her out for a meal or by writing her a letter — an actual letter, not an email — once a month.

Imagine that the exquisite anticipation of waiting to see what Santa brought this year was replaced by wholehearted appreciation for what we already have and the joy of being of service to those who have less.

Imagine the satisfaction of knowing that you are making the world a better place by mindfully investing your hard-earned dollars in an organization that is doing sustainable, communitybuilding and life-changing work.

I know you are already calling me Grinch. But if you’ve been

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Season reading my blog posts and articles, you know I’m not an extremist. I appreciate moderation in all things — well, most things. I did confess to you my little problem regarding an ongoing love affair with boots.

So buy and give gifts, too.

Just make sure they are from the heart. Make sure they are meaningful expressions. Make sure they don’t end up in the back of a closet somewhere. I think the phrase “less but better” should be our new motto.

What fills your heart?

What do you care about? I care about my community. I care about the arts. I care about poverty alleviation. I care about finding real, sustainable and replicable solutions to serious problems.

Here’s my challenge to you this Season of Giving: Figure out what you care about and make that your focus of holiday giving. Gifts of time, money and expertise are all great choices.

Do it with your families. Then find a way to do it all year around. Then find a way to encourage your friends and colleagues to do the same.

Based on what I care about, here is where my gifts of time

get to work

By Susan Larson

and money are focused this year and during this season of giving: The Children’s Foundation International. Founded in Loveland over 20 years ago, the Children’s Foundation changes the lives of orphans from the worst possible circumstances — some competing with rodents in garbage dumps for food. The foundation feeds their brains, their hearts and their souls with unconditional love — it never

Open Stage Theatre and Company. Founded in Fort Collins over 40 years ago by two CSU students, Open Stage Theatre has touched every aspect of the Fort Collins arts community as we know it today.

Without their commitment to community, to local artists and to consistently great theater, Fort Collins would not have the thriving arts community it has today. I’ve never met people with

Figure out what you care about and make that your focus of holiday giving. turns away any child for any reason — education, healthy food and the expressive arts.

Through its groundbreaking expressive arts program, it is creating generations of leaders with a strong sense of community, self-worth and discipline. It is one of the most amazing programs I’ve ever had the privilege of supporting. This year, six of the first children to become part of the Children’s Foundation Family are at university with areas of study ranging from orthodontics to international business.

more passion for this community, for the arts, and for cooperation and partnership. I just think they are great. And, by the way, those two CSU students who founded Open Stage over 40 years ago are still leading the organization and actively supporting the arts in our community.

Those are the causes that feed my heart during this Season of Giving. What feeds yours?

Susan is a financial mentor, philanthropist, public speaker and writer. Learn more about Susan and get in touch with her at www.linkedin.com/in/susanlarson1.

Mind+Body/Holiday 2015 51

get to work

CLOSING THE GENDER PAY GAP How bad is it and what can you do about it?

How much do you make compared with your co-workers of the opposite sex?

Though the existence of the pay gap between genders is well documented, the severity of it and the factors that contribute to it are still largely debated.

According to a May 2014 nationwide report by the U.S. Bureau of Labor Statistics, women working full time in 2013 earned approximately 81 percent of men’s wages. Other reports, such as that from the White House, suggest the rate is closer to 77.8 percent.

Because these numbers compare all working women with all working men, they do not take into account job type or education level. However, when the Bureau of Labor Statistics tracked 125 different full-time occupations with comparable earning data in 2014, it found that in 124 occupations, men earned more than their female colleagues. The one exception was stock clerks and order fillers, an occupation that makes up only 0.7 percent of the female workforce.

This pay gap exists in Colorado as well, and evidence points to the gap widening. According to the 2014 U.S. Bureau of Labor Statistics, women in Colorado reported a median weekly full-time wage

of $762 against men’s $978, making up a 77.9 percent rate. In 2013 the same rate was reported at 80.3 percent.

No matter the location, the factors that contribute to the wage gap continue to spark debate. Many argue the gap is due to women’s choices, whether it be to take time off for their families or the types of jobs they tend to be drawn toward.

However, this assessment, others argue, doesn’t take into account the societal and cultural forces (such as lack of paid family leave, fair scheduling practices, etc.) that play into a woman’s decision to stay in or pursue a job.

Despite the contributing causes, both employers and employees can take steps to close and end the gender pay gap. Employers are encouraged to offer paid sick days and family leave, to have set salary policies and promote salary transparency. Female employees are encouraged to lobby for more strictly enforced and family-friendly policies and to be assertive when negotiating pay and raises.

Nicole Duggan is a freelance writer who lives in Fort Collins. She can be reached at nicole.b.duggan@gmail.com.

Tips for negotiating a raise or starting salary Just ask: According to a Stanford study, 57 percent of men negotiated their starting salary at a new position, while only 7 percent of women did.

The same study found that men were more likely than women to negotiate for raises, either because women feared repercussion or felt uncomfortable asking for more money.

Negotiate for another: The same Stanford study found that while men are better at negotiating for themselves, women far outperformed men in representational negotiations.

Instead of looking at the raise as more money for yourself, look at it as more money and opportunity for those whom you support, whether it be family and friends, your passions or community nonprofits.

Come prepared: Do your research before starting negotiations. Know the state of your company’s finances. Is this a time when the company can afford to spend more money? Come armed with your work evaluation records and your history with the company. Make sure the company knows your worth.

Have a backup plan: Know before going into negotiations what your response to all possible outcomes will be. Having a plan for the best and worst outcomes will help you feel prepared.

52 Mind+Body/Holiday 2015

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Mind+Body/Holiday 2015 53

get out

Healthy hobbies, healthy relationships Sustaining healthy relationships requires sharing goals and life-direction with our significant others.

Holding on to romance requires investments of time, energy and effort: Countless articles remind parents to set aside evenings for “date nights” and chide long-time married couples for eschewing romantic gestures.

Yet, in an article in The American Journal of Family Therapy, a team of Australian scholars — John Malouff, Susan Mundy and Tamika Galea of the University of New England and Vicole Bothma of the University of Western Australia — explains the importance of more immediate joint experiences: hobbies.

And the happiest couples, they argue, don’t just share in any activities; they choose hobbies that encourage play, foster communication or spark excitement.

Certain sports lend themselves naturally to lighthearted play as well as a partnership dynamic.

Tennis, for example, offers a way to stay fit while volleying between partners or parrying in tandem against another couple. And presuming you can abandon selfjudgment, it’s fun at any skill level. Beginners will still enjoy sunshine, movement and laughter while the more competitive may join leagues to test their mettle.

Bonus: Pack your rackets and stay fit on vacation; many cities boast public courts.

Malouff and his coauthors also highlight the importance of communication. Most important, they say, is being open and honest when discussing substantive topics. A great catalyst for this type of talk would be joint reading — join a book club or form your own as a twosome.

Bonus: Thanks to audiobooks, you can actually “read” simultaneously, on road trips or while working out.

One of the most influential factors of shared activities that boosts relationships is excitement, especially via adventure. Rock climbing not only helps couples develop trust through mutual reliance but offers a thrilling atmosphere that can keep romance fresh. The spread of indoor climbing walls provides safe spaces to learn skills and year-round training grounds for the experienced.

Bonus: Learn to climb real rock and this hobby transforms myriad isolated wilds into a playground.

Stacey McKenna is a freelance writer and yoga instructor in Fort Collins. You can follow her on twitter at @mckenna_stacey or email her at stacey.mckenna@gmail.com.

54 Mind+Body/Holiday 2015

get out

The buddy system Hitting the road with a significant other can be a transformative experience, bringing couples closer together or tearing them apart. So we asked women who know how to travel — in fact, it’s their job to write about it — for their best tips on keeping a relationship intact when getting out of town.

Ditch the perfection narrative.

Tackle things as a team.

Balance each other out.

It’s rare that both partners will share a travel style, so take advantage of your — likely complementary — strengths. Do you over-plan while your significant other just goes with the flow? Divvy up the tasks accordingly: You handle the logistics and ahead-of-time research while he keeps things calm on the ground.

Working together will keep things calmer and everybody happier. It ensures you’re both on board and may even bring you closer together when things don’t go well.

“It rarely works if one person does all the planning,” says Johanna Reed, travel writer and photographer. “If something goes wrong, the nonplanning partner will blame the planner in some fashion. Decisions need to be made together — before and during the trip.”

Be kind.

Even the most laid-back of travelers can crumble under the stress of jet lag or get overwhelmed by a new locale. When this happens, remember to be there for each other.

“Being mean, sulking, having protracted arguments or blaming each other for things that go wrong are just pointless” journalist Paula Dear says of van life on the road with her husband. “We try to tackle things together, and when one of us is down or frustrated, the other tries to balance it out.”

Things go wrong.

Let go of the idea that this adventure, or your responses to it, need to be camera-ready.

“We’ve both been violently ill while traveling (my partner got dysentery, I got norovirus). Once, a hotel worker watched us in the throes of romance through a crack in the door,” says travel writer Carolyne Whelan.

“These are things that can become an issue and potentially cause tension.

But, it’s a lot easier to take a moment to not make it an issue and enjoy the rest of the trip. Life might be short, it might be long, so why waste any of it being annoyed or embarrassed over something out of your control?”

Remember to relax together.

It’s easy to get caught up running from museum to monument, but take a moment to enjoy being on the trip together. Sip local wine at a sidewalk cafe or linger over your morning coffee before taking to the day’s sightseeing itinerary.

It’s OK to have different agendas. Travel writer Mary Luz Mejia suggests agreeing ahead of time about things you want to do together.

“And then give each other the breathing room to do some things solo if the other person isn’t as interested in what you want to see/do. My jam isn’t always his and vice versa, but we can agree to an itinerary that meets us both in the middle where we both feel we got what we wanted out of our adventure.”

Stacey McKenna is a freelance writer and yoga instructor in Fort Collins. You can follow her on twitter at @mckenna_stacey or email her at stacey.mckenna@gmail.com.

56 Mind+Body/Holiday 2015

pursuit

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Take control of your credit Credit score has become one of the most important phrases in modern society. It can dictate your ability to make major purchases, rent a home, or even get hired for a job. While it is a different discussion altogether to wonder how this one number has come to dictate so much of our lives, the reality is that it has an immense amount of power over us.

This powerful number can ruin our best laid plans, and dictate the course of our lives in very real ways. For those of us who have a sterling history, the concern seems like a distant worry, but for those of us who have experienced any number of unfortunate events, it is a constant regulation of hopes and dreams. Identity theft, a medical emergency, a period of unemployment, or simple youthful indiscretion can all be the root causes of a low credit score.

A poor credit score is not written in stone, but it does take some serious work to repair.

Whatever the reason, a low credit score is a problem that needs to be addressed as soon as possible to prevent any additional ill effects on your lifestyle down the road. A poor credit score is not written in stone, but it does take some serious work to repair. While the process is neither overnight nor simple, it is possible to take steps and reverse the damage done.

1. Catch up on missed payments The first rule of all credit, good or bad, is “pay it off.� Whenever possible, pay down all debts to a zero balance every month, and pay as many missed payments as possible. If you are having trouble making payments, see if your creditors will negotiate with you to create a payment plan or a settlement. In some cases of long outstanding debt, collectors are willing to settle for a portion of the total owed from someone willing to pay instead of continuing to chase someone for a total sum that will likely never be collected.

There are also services that help negotiate on your behalf.

2. Make sure all payments are on time in the future Automatic payments from your checking account can be your greatest asset in creating a history of payments made on time, which is the biggest determining factor in credit scores. Be sure you do not overdraft your account, but this banking feature can be a lifesaver.

3. Open a secured credit card A secured credit card is a way to build positive credit for those with scores too poor to get a regular credit card. Essentially, a deposit is made to the bank corresponding to the limit on the card.

As you pay the balance on the card regularly and in full, the bank may extend your credit into non-secured funds, helping to build positive credit history.

4. Pay down as much debt as possible but avoid closing cards One of the keys to a good credit score is a large margin between available credit and utilized credit. By keeping credit cards free of any charges but open, you increase this margin. To improve your credit score, keep cards open and empty, especially the ones you have held in your name for a long time.

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Building a fairytale for Colorado couples

A marriage proposal is like a modern day fairytale. Whether you are the one making or receiving the proposal, the ideas around what is expected are nearly mythical in proportion. Just like in the movies, the details of a truly magical proposal have to be perfect: the timing, the place, and especially the ring!

For the staff at Goldworks, creating the magic of the engagement ring is their honor and specialty.

“Our passion is taking the vision people have in their heads and their hearts, and bringing it to life in jewelry,” says Tom Linenberger, owner, award-winning designer, and master goldsmith at Goldworks. “Your ring is unique. Completely unique. Nobody else in the world will have the same piece of jewelry.”

That is truly what differentiates Goldworks from the larger “big-box” jewelry stores: the ability to work directly with the designer and create a finished piece that represents the nuances of your love.

Every step of the creation process happens in-house, from design to manufacturing.

But for couples, the process is also fun! Tom encourages clients to participate in each stage of the ring creation process. Not only do you get to work with the Goldworks staff on the design of the ring, but you get to help place the metal in a crucible and once the piece is formed, submerge it in the water which reveals the newly cast piece.

This kind of hands-on approach gives couples stewardship over the symbol of their love, and also creates an immutable connection with a piece of jewelry.

When Tom and Sandy Linenberger opened Goldworks five years ago, they were amazed at how little the community knew about custom jewelry. Since then, the boutique custom jewelry store has become a staple in the heart of Old Town Fort Collins.

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“Couples make it a life event. They come in and safely participate in all of the steps of creating their piece. It is really special, and they have some amazing memories,” says Tom. Linenberger says that sometimes people can be intimidated by the process of creating a custom ring, because they aren’t sure exactly how to create what they want, or may not even know what style they want. Often times, couples bring an idea they have seen on Pinterest or a simple sketch on a cocktail napkin as a starting point.

For couples that don’t know where to start, Goldworks also offers a simple quiz that matches a couples’ styles with their personal design tastes. The staff at Goldworks then helps to narrow down the elements that appeal to them.

“Sometimes people aren’t exactly sure what they want, they just know they want to design something,” says Tom. “We make sure that dream is a reality.”

The Goldworks staff goes to great lengths to ensure that you are comfortable with the end result. With modern 3D modeling and design software, you can see exactly what the ring will look like beforehand, and make adjustments during the design process as needed.

Bringing designs to life starts from the moment you walk into the store, and continues throughout the life of the piece of jewelry. At Goldworks, Tom and Sandy and their four goldsmiths/designers offer a relaxed environment and expert advice with over 100 years of combined experience to help create the ring of your dreams!

Above: A couple expriences the excitement of quenching their new ring. Right: A wax mold of a ring design.

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“Dance is also about personality and showing a character. And Brannon has a big personality.”

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The many layers of Brannon Hughes The 17-year-old dancer in Canyon Concert Ballet’s upcoming ‘Nutcracker’ is a strong character on and off the stage The curtain rises, signaling the boy’s metamorphosis, from nephew to prince to nutcracker. Yes, that Nutcracker. But when the applause fade and the dance shoes are hung up, he doesn’t get to bask in the glow of his performance, sign autographs or smile at adoring fans. Because that guy who just amazed you with flawless chassés and tour jetés across the stage to thunderous applause? He has homework to finish.

Brannon Hughes has proven he is talented and dedicated enough to land the leading male role in arguably the most popular ballet of all time. He loves to dance, without question. The 17-year-old Poudre High School junior just isn’t sure why.

“It’s hard to explain, but it’s fun. I just enjoy it,” Hughes says. “There’s the performance aspect and there’s the work aspect. It’s certainly challenging physically. And I was basically given the opportunity early.”

Early, indeed. His father, Jeff, was an original company member of Canyon Concert Ballet, a Fort Collins institution for 35 years. Amy, his mother, teaches middle school English and still dances and instructs an occasional class at CCB. (Brannon’s younger sister, Sadie, is also a CCB student.) Technically, this will be Brannon’s second performance in the holiday classic: his first was before he could walk — as a baby prop.

“That may or may not have had something to do with it,” he says wryly.

The role of the prince in Tchaikovsky’s beloved Christmas masterpiece is an iconic one in the dance world, like Swan Lake’s Odette, or Peter Pan. Consequently, according to Erica Mugoye, CCB company manager, it requires more than just ballet skills.

“Dance is also about personality and showing a character,” says Mugoye. “And Brannon has a big personality.”

During the course of the two-hour production, scheduled to perform at the Lincoln Center on Dec. 11-13, Hughes evolves from mischievous to robotic to majestic, all while performing intricate, physically demanding choreography and connecting with an audience that expects nothing less than to be awed by holiday magic.

“He’s not just the prince. He transitions through three different characters during the show,” Mugoye emphasizes.

Despite the measure of prestige that goes along with this role, Hughes says he generally prefers some of the less popular parts in the dance world because their choreography is often more demonstrative.

“I like having a way to expand the performance aspect of it,” he says. “I will say, though, I’ve always wanted to be the pirate in Peter Pan. I wasn’t old enough last time they did it, so I’ll set it as a goal for next time. And honestly, as a guy in dance, you often get put wherever they need you.”

Mind+Body/Holiday 2015 63

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“Apparently, constant references to soviet Russia are A good way to gain insight into Hughes is to watch not appreciated in my school,” Hughes jokes. “Even him rehearse. Along with three other dancers, Hughes when they make sense, which is probably about 70 watches a prior performance of the Nutcracker’s percent of the time, frankly.”

Russian dance scene on a DVD. Mugoye, the scene’s He has a close-knit, supportive group of friends, with choreographer, guides the quartet through the sequence whom he is unafraid to discuss the intricacies of stage for the first time. makeup application or other artistic endeavors. He There is much laughing and good-natured teasing, reads everything from novels to obscure comedic works, the usual bro-type interactions at which Mugoye can earned a second-degree black belt in taekwondo this simply roll her eyes and smile. This is, after all, a rare summer, listens to NPR and is following the presidential sight — an all-male cast in one ballet studio. debates “to the point where it annoys people,” he says. “I “Go in the other room,” Mugoye suggests, pointing watch the news — too much, according to my parents the way to the all-female rehearsal in the studio across — and I get really angry over things I cannot control.” the hallway. “It’s totally different in there. Those girls Nevertheless, Hughes is an adolescent who occasionare in class with mouths zipped shut.” ally does, well, adolescent things.

Yet Hughes, dressed in a black T-shirt, tights and “My friends and I tried to run into each other in dance shoes, for all the joking and silliness that boys canoes,” he says, laughing. “Although that only tend to do, remains focused. The purity of the instituhappened one time.” tion, the thrill of a clean routine, is important to him.

There is a pause to consider what was just said.

He drops his head and paces, letting the information “We were in water at the time, but frankly if it were sink in while the others linger a few seconds longer to happen on land, I wouldn’t be surprised. It’s that than the über-patient Mugoye maybe would like. And kind of group.” when it’s time to translate from the screen to the floor, Thankfully, Hughes is adept at separating his penHughes breathes life into the leaps and turns as if he chant for teenage hijinks with a strong desire to be the had written them. best performer he can be. Mugoye notes that dancers One notices his physical gifts of athleticism and flextend to strive for perfection, and Hughes is no different. ibility, but also his demeanor, which reflects confidence When it’s time to settle in, he is ready. formed from years of hard work. Ballet involves many “You have to work at it and be positive, especially unseen details: timing, emotional investment and in classical ballet,” Hughes says. “It’s so incredibly a finely planned exactitude of the moves, each one technical, and there are so many things you have to do. designed to seamlessly absorb and transfer momentum.

There’s always (an instructor) who will point out ‘this Watching Hughes and his company mates create somewas wrong’ and ‘that was wrong,’ and they’ll be right. thing from nothing, even in the early stages of a mere The really good dancers usually find something to 42-second routine, is wondrous. improve upon in their performance.”

And there is something else to consider: In dance, Even with all the pressure he heaps upon himself (a where an injury can occur as quickly as a center-stage common characteristic among dancers, according to grand jeté and retirement happens by the early 30s, Mugoye), nerves haven’t typically been a problem for Hughes is already halfway toward a second vocation.

Hughes. But like all artists, he is no stranger to screw“There are times when it interferes with other stuff, ups. He recalls one specific example: and I might not want to go to class because it is physi“In Snow White this past year, I was playing one of cally demanding and I get whiny because I’m tired,” he the dwarfs and I forgot to come on stage when I was admits. “But I never think of quitting entirely. The long supposed to,” he says, genuinely nonplussed by the incidays and fatigue are just part of your reality.” dent. “Someone came to get me when they figured out Is a dance career even on his radar? where I was, but I was in the wrong costume. I tried to “Honestly,” he says, “probably not. It’s something I change fast, but I didn’t make it on stage. There was this enjoy doing but I don’t think I could make very much dramatic scene, where we’re all saying goodbye to Snow money at it. And they also prefer us to be a little taller.”

White, and I just forgot to come on! There were only six At 5 feet, 2 inches, Hughes is not likely to land any dwarfs on stage at that point. They figured it out.” prominent roles in larger productions because lifting So maybe there are a couple of versions of Brannon taller girls would create a problem. But, according to Mugoye, at least for now, “He’s definitely got a presence. Hughes. The first we’ll call the Prince, for whom hard work serves as its own reward, and who is earnest and His dancing ability counts more than his height.” gracious and endearing. The other we might label Fritz, after young Clara’s mischievous brother in “The NutHughes is a man — a boy, technically — of few cracker.” Fidgety and clever, he always seems one step words. Away from the studio, he can be distractible away from trouble. But he sure has fun doing what he and averse to eye contact, not exactly unreasonable does, which makes people want to watch it, too. for someone his age. One never really knows for sure The one constant is Hughes’ ability to tackle the what’s going on inside that developing adolescent brain arduous algorithm of a dance routine and present it of his, which may be best for everyone anyway. in a way that the spectators will enjoy. And when the On the other hand, when he gets excited, he flashes applause rain down, both versions are left, like the audihis endearing, slightly awkward smile and is inclined to ence, smiling. spouting witty overstatements. In casual conversation, he exhibits a refreshing sense of pride in his uniqueness.

Andrew Kensley is a freelance writer, novelist and blogger from Fort ColLike, for instance, his sense of humor, which is best aplins. Reach him at www.andrewkensley.com. preciated by, he says, a certain type of crowd.

“You have to work at it and be positive, especially in classical ballet. It’s so incredibly technical, and there are so many things you have to do. ... The really good dancers usually find something to improve upon in their performance.”

Mind+Body/Holiday 2015 65

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PROSTATE HEALTH One of the most daunting health issues for men as they age is the prostate. There has been a lot of attention paid to the recommendations surrounding diagnosis and screening for prostate conditions in recent years, leading to confusion for many men. Mind+Body spoke with Dr. Jeffrey Albert, radiation oncologist, about prostate cancer and other potential issues with the prostate that muddy the waters of prostate health.

Prostate Health The prostate is a small gland sitting low in the pelvis, below the bladder and in front of the rectum. A helper in the body’s production of semen, the prostate is a key player in the male reproductive system.

But it’s also a gland that can lead to several health complications, especially as men age. The most common of these issues are prostatitis (inflammation), enlarged prostate (BPH, or benign prostatic hyperplasia), and prostate cancer. It is important to note that although these conditions can co-occur and risk for each increases with age, they are unrelated to one another. That is, if you develop prostatitis, this doesn’t make you any more likely to get prostate cancer.

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Prostatitis

Symptoms of Prostatitis include: • Trouble passing urine • A burning or stinging feeling or pain when passing urine • Strong, frequent urge to pass urine, even when there is only a small amount of urine • Chills and high fever • Low back pain or body aches • Pain low in the belly, groin, or behind the scrotum • Rectal pressure or pain • Urethral discharge with bowel movements • Genital and rectal throbbing • Sexual problems and loss of sex drive • Painful ejaculation (sexual climax)

Benign Prostatic Hyperplasia As men get older, the prostate grows, a condition known as an enlarged prostate or benign prostatic hyperplasia (BPH). Since the gland surrounds a portion of the urethra — the tube that transports urine from the bladder — this growth can cause considerable discomfort during urination, sometimes bad enough to seek medical attention. But if left untreated, the prostate growth may block the flow of urine, causing it to back up and cause bladder, urinary tract, and kidney problems.

The most common symptoms associated with BPH include: frequent and urgent need to urinate, increased need to urinate at night, difficulty starting urination, dribbling at the end of urination, weak or intermittent urine stream, and, inability to completely empty the bladder. Less often, men with BPH may experience urinary tract infections, be unable to urinate, or find blood in their urine.

Curing BPH isn’t an option. Instead, treatments are prescribed with the goal of reducing symptoms.

“The enlargement of the prostate is usually not indicative of cancer, but instead is indicative of other conditions, frequently BPH. While this condition may co-exist with cancer, it is not a precursor or symptom. Men experiencing an enlarged prostate as they age should evaluate it as an independent condition,” says Dr. Albert.

Prostatitis, or inflammation of the prostate, accounts for as many as 25% young and middle-aged men’s doctors visits for genital and urinary tract complaints.

In fact, chronic prostatitis is the main reason men age 50 and under seek the care of an urologist.

Bacterial infections underpin only about 5% to 10% of these cases; the remainder reveal no sign of infection. The three distinct types of prostatitis are acute bacterial prostatitis, chronic bacterial prostatitis, and chronic nonbacterial prostatitis/ chronic pelvic pain syndrome.

Certain factors increase risk: a recent procedure in which a urinary catheter or similar instrument, was inserted; rectal intercourse; abnormal urinary tract; recent bladder infection; enlarged prostate; or autoimmune disease.

Correct diagnosis will ensure appropriate treatment and prevent the health fall-out that could result from other health conditions that may present similarly. Treating prostatitis can include anti-inflammatory drugs and soaks, antibiotics, pain medications, muscle relaxants, surgical removal of infected portions of the prostate, alpha blockers, and drugs that affect hormone levels. Supporting therapies are also recommended for individuals suffering from chronic prostatitis. The short- and long-term experiences of prostatitis vary from one man to another, but the condition is not contagious and does not increase risks for other diseases.

Prostate Cancer Prostate cancer is the second most common cancer affecting American men, with about 14% of men diagnosed in their lifetimes. In 2015, an estimate 220,800 men will receive a diagnosis of prostate cancer and approximately 27,540 will die from the disease. But not all men are at equal risk.

African-American, Hispanic, and Native American men all experience elevated risk compared to white and Asian men. After age 50, risks for developing prostate cancer increase. Other factors, including family history and a high fat diet, are also associated with an increased chance for developing the disease.

Many signs and symptoms of prostate cancer can be similar to those of BPH or prostatitis, including difficulty passing urine, frequent urination at night, weak or interrupted stream, and pain or burning during urination. Other symptoms may be: blood in the urine or semen, painful ejaculation, and persistent pain in the back, hips, or pelvis. If the cancer has spread, it may reach the lymph nodes of the pelvis or to the bones, leading to bone pain.

Prostate cancer has extremely low mortality rates

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when discovered early. This means that tests are available not just to confirm diagnoses suspected based on symptoms, but to screen for the disease in people without symptoms.

In fact, in many cases prostate cancer presents asymptomatically, says Dr. Albert.

Screening mechanisms include the prostate-specific antigen (PSA) test and a digital rectal Jeffrey Albert, MD, MPH exam. If either of these tests reveals an abnormal result, additional tests, and possibly a biopsy, will be recommended.

Historically, men have been encouraged to be screened for prostate cancer often, and with increasing frequency as they get older. This aggressive testing has reduced the mortality associated with prostate cancer, but as the testing has become more sensitive, the diagnostic procedure and recommendations have been modified to avoid over-diagnosis.

“Currently men are receiving very mixed messages about the correct procedures they should be following when it comes to screening for prostate cancer. Historically, we have used PSA screenings and rectal exams at specific ages to evaluate prostate cancer risk, but new methodologies are recommending less testing and more conservative diagnosis. Ultimately the medical community is trying to protect men from unnecessary testing and potentially traumatic procedures, but in the interim we have left many people confused,” says Dr. Albert.

The new recommendations still find merit in testing, but they recommend it on a less frequent schedule. The recommendations for different age groups are varied, and the best practices are still being debated between the governing boards of experts on the subject. As Dr. Albert states, the new regulations are confusing, but the overarching change in message is to test and treat more conservatively.

Many types of prostate cancer are very slow growing, and it is the view of many physicians that instead of treating them aggressively, they should instead be routinely observed but otherwise left alone. Dr. Albert clarifies,

“We aren’t recommending that the cancer be ignored, but instead that we practice ‘active surveillance’ for the low risk cancers. We practice routine testing, but in many of these cases there is likely to be no impact to the patient, and in fact in treating we would be causing more harm than the actual condition.”

This ‘active surveillance’ approach, Dr. Albert reasserts, is only for those localized, low-risk cases where the cancer is very slow growing. In more fast moving cases, there are many options for treatment to ensure the best outlook and quality of life for the patient.

Should a doctor elect to treat, decisions will depend upon which part(s) of the prostate the cancer has affected and whether it has begun to metastasize. Providers must also consider age and overall health in advising patients on this important decision. While selecting the best treatment is a decision to be made between patient and physician, there are several treatments your doctor may suggest: • Surgery typically involves removing the entire prostate as well as surrounding tissue.

• Radiation therapy is used to kill cancer cells and shrink tumors. There are a number of ways to administer the radiation, including an x-ray machine or placing of small radioactive seeds inside or near the tumor.

• Hormone therapy to stop the body from making testosterone may be recommended in conjunction with other treatments.

The decision on how to treat depends on several factors, starting with the specifics of

the cancer in the individual. In some cases the options for treatment have the same outlook from a medical perspective, however, and the decision is ultimately up to the patient. In these cases, Dr. Albert recommends speaking with as many members of the medical team handling the case as possible, and really taking a long look about which option is right or the patient. “My advice would always be to know as much as you can about your options, and to see all of the specialists on your team to see what they think. If nothing else, being better informed will help you feel better about your ultimate decision.”

Fortunately, although prostate cancer is relatively common and can cause considerable discomfort, the disease is not often fatal. In fact, if we include all stages of prostate cancer, the 5-year survival rate is nearly 100%, the 10-year survival rate is 99%, and the 15-year survival rate is 94%. Five-year survival rates don’t fall except in “distant stage” cancers, in which the disease has spread to distant lymph nodes, bones and other organs.

Jeffrey Albert, MD, MPH specializes in radiation oncology with Banner Health at multiple locations in Northern Colorado, including McKee Medical Center, 2050 Boise Ave., Loveland. To schedule an appointment, please call (970) 820-5900 or visit www.BannerHealth.com

Mind+Body/Holiday 2015 69

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Millions of Americans are coping with the physical and emotional impacts of chronic pain Whenever Sandra Hinchliffe and her husband shop for groceries, her husband makes sure to carry the bags inside.

It might seem like a small gesture, but for Hinchliffe, it’s a simple “life hack” that makes day-to-day living easier.

Hinchliffe is one of an estimated 25 million Americans who suffer from chronic pain, a condition with myriad causes and subjective, often vague, diagnostic criteria.

According to Thang Nguyen, a doctor and public health specialist at University Hospital in Strasbourg, France, “Chronic pain is distinguished from acute pain by an arbitrary duration. In general it’s between two and six months, but it depends on the origin and the pain.”

For Hinchliffe, chronic pain is the result of multiple autoimmune diseases, including inflammatory arthritis.

Stephanie Aleite, at only 24, lives with chronic pain syndrome from 19 years of rheumatoid arthritis. Kanayo Okwuraiwe, 35, has been living with chronic neuropathic pain for 14 years, since a car crash left him paraplegic.

Cathy Sue Carpenter, 45, received her fibromyalgia diagnosis 10 years ago, after years of searching for a label and a solution for her constant pain.

Mind+Body/Holiday 2015 71

Living with chronic pain For many, chronic pain comes and goes, with remissions opening up periods of relative freedom.

“Growing up,” Aleite says, “I had very severe, insomnia-causing pain followed by weeks of no pain at all. … My chronic, constant, undying pain came years later after I had experienced a four- to five-year remission and subsequent relapse in my late teens. This time, my rheumatoid arthritis was severe and extremely active.

Almost right away, the pain and swelling rendered me useless, forcing me into a wheelchair.”

“My life took a 180, and I was shocked that arthritis could be this bad,” Aleite says.

Chronic pain often prevents people from attending to basic tasks of living that many of us take for granted. And in a society that greatly values autonomy and productivity, such limitations can carry extra weight.

“It’s difficult,” Carpenter says, “because I don’t like the constraints and often don’t want to be honest with myself that I am limited in what I can do. Environment, weather, illness, hormones and diet can cause a really bad flare.

It can be difficult to predict how I will feel the next day.

“Some days I can barely walk or even hold a pen to write. … I’ve missed work, had to go on leave — it’s affected relationships because people just don’t understand. I have two children and often feel as though I am failing them because I just can’t do everything,” Carpenter says.

The pain itself can lead to emotional and psychological suffering that are just as profound, if not more so.

Okwuraiwe notes the mental challenges of living with constant pain: “It can be debilitating as it can often fill your mind and block out, or not allow you to concentrate on things. The pain is in the forefront of your mind and nerves and every fiber of your being.”

Yet some, including Okwuraiwe, find that support from family and friends helps them endure. “My family is family,” he says, “down with me to the end.”

Similarly, Hinchliffe finds most people to be supportive and understanding.

“I think most people are empathetic about my chronic pain,” she says, “especially once they see my MRI and hear about my diagnosis. There is no cure for autoimmune disease, so I think that people mostly think — ‘by the grace of God, go I’ — this kind of disability can strike anyone.”

Nonetheless, because chronic pain is rarely visible, many sufferers become isolated, lacking sufficient support from loved ones.

Bob Lane, 64, spent three years caring for his wife, who suffered from complex regional pain syndrome, or CRPS, before she passed away three years ago. Now a board member with the Reflex Sympathetic Dystrophy Syndrome Association, or RSDSA, he says, “One of the biggest challenges with caregiving for someone with CRPS or any chronic pain issue, in my opinion, is to understand what they are going through emotionally as well as physically and offer the support in any way possible. Many people disregard their pain and believe that it’s all in their head. Those suffering from chronic pain start to lose their social network where friends and even family become alienated.”

tions,” she says. “While it can help, none of it is the magic bullet to feeling normal. I manage to some degree with two medications and numbing patches now, I avoid certain foods and try to work in self-care. I would love to have more regular physical therapy, but I don’t have the money to pay full price or even the time to dedicate to it.”

Hinchliffe’s distaste for pharmaceuticals led her to try medical marijuana, with some success. She has since taken her personal experiences and acquired knowledge public in her book, “The Cannabis Spa at Home.”

But managing chronic pain doesn’t stop with attempts to treat or minimize the pain.

“But it’s how you deal with the pain that defines true character. You can let it overwhelm you or you can decide to overcome it.

Managing chronic pain Treatments for chronic pain range from pharmaceuticals to alternative medicines to psychological therapies. Given the complex and varied nature of chronic pain, most effective options, and combinations, will differ from person to person. And finding the right approach may take some time.

“After five failed treatments, 7 years and finally finding a medication that gives me back my mobility, I can walk!” Aleite says with equal parts enthusiasm and resignation. “It’s a miracle I can walk, but the treatment hasn’t taken away my pain, and it probably never will.”

In addition to the struggle with time, cost can be a barrier to finding optimal treatment. After years of searching for a diagnosis, Carpenter still hasn’t found a cure for her pain.

“I’ve tried diet, physical therapy, self-care therapy, nerve blocks, about 20 different medica-

Transcending survival demands a strong psychological commitment.

“Having chronic pain is like walking on a tightrope between hell and happiness,” Aleite says.

“It’s so easy to fall over and let the pain and misery take over your life. There are so many downsides.

The physical pain, the psychological pain, the exhaustion, the disappointment of not being physically able, and the emotional repercussions that come with all that. There are very few upsides.

“But it’s how you deal with the pain that defines true character. You can let it overwhelm you or you can decide to overcome it. The benefit of choosing to live happily (in pain) is enlightenment. Through this, I’ve realized that I’m stronger than I thought I was. … My goal is to use my pain to help others. I think pain is worth that.”

Stacey McKenna is a freelance writer and yoga instructor in Fort Collins. You can follow her on twitter at @mckenna_stacey or email her at stacey.mckenna@gmail.com.

Mind+Body/Holiday 2015 73

Exit the holiday excess game

From finances to food to time, strive to bring balance to the ‘too much’ season

There are lots of words associated with the holidays — peace, joy, magic. But for some, other words come to mind — stress, debt, pressure.

We stretch ourselves thin, wrapped up in a whirlwind of commitments, often in search of the very “joy” that should be inherent in the season. How did we get here … to a place where peace might be the last word to come to mind during the holidays?

Watching people rush around with arms full of shopping bags, the word that sums it up best might be excess. Too much food, too many gifts to buy, too many commitments, and on and on. Now is the time to rein in the holiday excess and bring a new feeling to this year’s season: balance.

HOLIDAY EXCESS NO. 1: SPENDING When is it too much?

Most people plan to spend more money during the holiday months, but how do we know when we cross the line? Ask yourself these questions: » Do any bills go unpaid during these months?

» Do you think about (or stress about) your finances daily?

» Are you having trouble sleeping because of stress about money?

» Do you avoid people you don’t want to buy for?

» Do you accrue extra debt during the holiday season?

A few “yes” answers might mean you are spending too much on “holiday cheer.”

Seth Gilbert, a career financial representative with Country Financial, has a few tips to help you take a different approach to spending this year: Tip No. 1: Budget

Tip No. 2: Be smart

“The most important thing people can do to make it through the holidays in good shape is to budget,” says Gilbert. “This will avoid impulse buying, which is where we see people struggle this time of year.”

Budgeting is one of those things we all know we should do — like exercising or getting enough sleep — but not many of us do it consistently.

He recommends starting with a typical monthly budget to get a baseline. Then, once you know how much money you have to spend, list every expense, starting with each person and the gift you plan to buy for them, then moving on to other expenses.

“Some things people tend to overlook are increased alcohol and food purchases for entertaining and little extras like wrapping paper and decorations.

Ensure the budget stays balanced by planning out every purchase you can.”

Gilbert has several ways to shop smart.

“As much as possible, we recommend that people use cash for purchases, although there are a few exceptions.”

For online shopping, he says it is safer to use a credit card rather than your debit card. Also, if you can take advantage of discounts by using in-store credit cards, go for it. Just be sure you pay these off right away. If you use cash for everything else, it is much easier to plan ahead and know exactly what you are spending.

“This next one takes some work. I always encourage people to take the time to comparison shop.

Even if you can save by snagging a free shipping deal, your budget will stretch a lot further,” Gilbert says.

Another way Gilbert says people lose money this time of year is by simply not paying attention.

“People are typically spending more and making bigger purchases, and if they don’t keep tabs on everything, it leaves them open for fraud.”

Tip No. 3: Plan and save “Of course I encourage people to save ahead of time and avoid debt,” Gilbert says.

Saving comes in many forms. We save for retirement, our kids’ education and specific things like vacations or holidays. “I try to help people think through the long-term effects of over-spending,” Gilbert says. “What are you taking money from in order to satisfy those immediate wants?

When you start to take money from retirement, you are compromising your own future goals.

Instead, make small cuts leading up to the holidays so that the money is there when you need it. Simple things like going out to eat less, making lunch and coffee at home, and having happy hour in can do the trick.”

Sometimes, overspending stems from a larger issue with impulse control. In this case, assistance from a counselor or a financial professional can help.

It is much better to sit down with someone and plan ahead than to wait until it is a problem down the road.

HOLIDAY EXCESS NO. 2: FOOD Ah, yes … the notorious holiday weight gain. We are surrounded by delicious pastries, lavish dinner parties, creamy cocktails and warming comfort food.

When is it too much?

Check in with yourself — and not just with the scale — to gauge when enough is enough. Ask yourself these questions: » Are you » Do you often lethargic leave dinner and tired? feeling heavy or ill?

» Do you feel guilty about how much you ate or drank?

» Are you thinking/ stressing about food between meals?

» Do all of your plans revolve around food or drink?

Most everyone reading this could answer “yes” to at least one of these questions. It’s tough — who wants to count calories when you’re enjoying time with friends and family? Here are a few ways to enjoy the treats of the holiday season and still feel good afterward: Tip No. 1: Don’t hibernate Keeping a solid exercise routine — whether it’s at the gym, to a video at home or braving the cold to get some miles in — will help you in more ways than one. You’ll stay motivated to choose healthy eating options.

Plus, you’ll have the added stress-relief benefits, making you less likely to seek comfort in pie.

Tip No. 2: Plan ahead When going somewhere, think about the people and the fun you’ll have rather than dreaming of the delicious food.

Dwelling on the food all day sets you up to stuff yourself. And of course, as with any trip to the grocery store, never go to a party hungry. If your tummy is growling when you walk in the door, you’ll head straight to the snack table rather than enjoying the company of those around you.

Tip No. 3: Indulge sometimes There’s little chance you’ll get through the holiday season without a bite of your favorite treat. Embrace the 80/20 rule: Eat healthy 80 percent of the time and allow yourself some leeway the rest of the time. Enjoy every bite (or sip) so you don’t feel like you’re missing out on the holiday goodies.

HOLIDAY EXCESS NO. 3: TIME The holidays don’t mean that the rest of life ceases; it simply means we add to already hectic schedules.

When is it too much?

Over-scheduling makes people feel overwhelmed, and it can affect relationships. Ask yourself these questions: » Are you struggling to complete dayto-day tasks?

» Do you or your family members feel tired and run down?

» Are family members arguing more than usual?

» Do any of you dread the next party or family gathering?

» Are you losing sleep dwelling on everything you have to do?

Time is a precious commodity, and while we love to spend it with friends and family, we also need time to take care of our health and peace of mind. If the holiday season leaves you with “yes” answers all the way down the list, think of what you can cut out of the calendar this year.

Tip No. 1: Give yourself some time

Tip No. 2: Check in with your kids

Love to host? Focus your energy on just one event and don’t hesitate to take a year off if needed.

Do you look forward to events like parties or concerts? No problem — just try not to stack things back to back. If you feel guilty taking a rain check, make a brief appearance and cut out early once in a while.

Lastly, when it comes to traveling, leave yourself a day to recover when you return home.

If you have children, keep in mind that they don’t have as much control over a situation, and they don’t always recognize the toll that running nonstop takes. Check in with them to make sure they are sleeping well and not feeling overstressed.

Time is one excess that is easily overlooked, but managing it better could have the biggest impact on your holiday balance. When you slow down, you’ll find that you have more time to spend with your loved ones and enjoy all of the fun, little things that come with the season: sledding, visiting over hot chocolate, decorating or watching old holiday movies.

Those are the experiences that will shape their memories of the holidays so that their words for the season can be joy and peace, and so can yours.

Rachel Metzgar is a freelance writer and Colorado transplant who has found a home living, working and playing in our vibrant community. She can be reached at rachelmae2@hotmail.com.

the end

Feminine + Masculine = Irrelevant

By Sebastian Romah

This is a battle that has been waging for me for at least eight years now. It’s an internal battle, a battle of conscience. This intense conflict was a result of having my first child, a girl, and then my second, a boy.

The difference between masculine and feminine was most evident early on in the “pink baby clothes versus blue baby clothes” debate because pink = feminine and blue = masculine. The truth is that my wife and I were able to avoid this conversation for a while because we refused to learn the sex of our children prior to their birth. Both kids, no matter their sex or gender, wore lots of yellow, green and brown.

There is a not-so-fine distinction that must be made here as the prior paragraph has pointed out. Sex is a characteristic you are born with, making one biologically a man or woman as determined by one’s birth chromosomes: see XX versus XY. There is a debate about cisgender and transgender, but that’s a discussion for another time.

Gender is a characteristic that is conditioned.

One can be conditioned to be masculine, feminine or neutral. It’s more likely that one is at times feminine, at times masculine and at other times neutral.

As I spent time with my daughter and looked to raise her as smart, kind, assertive, confident and understanding girl who will grow to be a woman, I realized none of the definitions of feminine worked. As I raised my son to be a smart, kind, assertive, confident and understanding boy, none of the definitions of masculine worked.

These words only worked — and poorly 78 Mind+Body/Holiday 2015

so — up until the day that women are finally recognized as incredible people who are capable of great things aside from being “womanly, voluptuous and tender.” Men no longer need to be solely “manly, virile, powerful.” All of the sexes must demonstrate all of these characteristics for a much longer duration of their lives than previously seen in western history.

The average age for a person to get married in the United States in 2013 was 28 years old, 29 for men and 27 for women. In 1950 — you know, the era of “Mad Men” and actual glass windshields — the average age for marriage was 22, 23 for men and 20 for women.

The reality is that men and women must be able to be effectively masculine and feminine for a long time. People must graduate from their respective parental households and into adulthood on their own with no romantic partner to share the burden of laundry duty, landscape duty, dinner duty, self-defense, selfcare, et al. I have, to date, successfully avoided using either word to describe either of my children so far and will likely continue. They will be people who live, grow, argue, whisper, win, lose and love as people with the full range of masculine and feminine attributes. And hopefully they will be able to live in a world that accepts them as Cis or Trans in spite of being born a boy or girl but definitely not raised to be masculine or feminine.

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