Mind+Body January 2014

Mind Body +

Winter 2014

Winter Entertaining 3 great recipes to keep your guests satistifed

Harness Stress To live a healthier, happier life

Are you an

IMPOSTER? Learn to accept your fabulousness

Start the year off on the right foot

12 WEEKS TO A 5K

On the cover

MISSIE BROYLES Mind+Body’s Weight-loss Journey participant looks back at a year of hard work and successes

37

30

Features

30

Missie Broyles

Mind+Body’s Weight-loss Journey participant looks back at a year of hard work and successes

37 Eating Disorders The hidden face of

Mind+Body examines the latest trends in disordered eating and examines what it means to be an adult diagnosed with an eating disorder

44 Imposter?

Are you an

Identify if you suffer from job imposter syndrome and learn to accept your own fabulousness

44 Departments Get Style Fun finds 8 Transition your winter wardrobe to spring 10

Get Beautiful Simple steps for your best hair day 12

Get Fit Workout 14 12 weeks to a 5k 16`

Get Healthy Decoding food labels 18 Winter entertaining 20 On the rocks 25

Get Centered Stress the positive 26

Get Home Eco friendly decor 28

Mind+Body Winter 2014

Winter Entertaining 3 great recipes to keep your guests satistifed

on the cover Missie Broyles photographed by Nathan Rega, Harper Point Photography.

Harness Stress To live a healthier, happier life

Are you an

IMPOSTER?

Learn to accept your fabulousness

Start the year off on the right foot

12 WEEKS TO A 5K

On the cover

MISSIE BROYLES Mind+Body’s Weight-loss Journey participant looks back at a year of hard work and successes

Hair and Makeup by Leah Gulbranson, The Cutlery Salon Q40 Zipper Leather Jacket ($598), Willow & Clay Red Sequin Tank ($89), Paige Skyline Skinny Jeans ($189), Vanessa Mooney Silver Long Sectioned Chain ($138) courtesy of MKLaren. Model’s own earrings.

Mind+Body/Winter 2014 3

President/Publisher

Mind+Body Editor

Kathy Jack-Romero kathyjackromero@coloradoan.com 970.224.7885 Alicia Preston aliciapreston@coloradoan.com 970.224.7802

Art Director

Erika Moore erikamoore@coloradoan.com 970.416.3941

Online Editor

Sarah Armstrong sarmstrong@coloradoan.com 970-224-7819

Advertising Director

Joann Kurtyak jkurtyak@coloradoan.com 970.416.3989

Sales Lead Ryan Young ryanyoung@coloradoan.com 970-416-3918 Marketing Manager Kristi Fanning kristifanning@coloradoan.com 970-416-3991 Ad Services Manager Bonnie Huey bonniehuey@coloradoan.com 970.416.3923 Production Artist

Distribution Manager

Matt Varns mattvarns@coloradoan.com 970.224.3914 Tim Walters tiwalters@usatoday.com 970.224.7875

Contributing Writers

Rachel Metzgar, Andrew Kensley, Mike Rickett, Eric Neilsen, Becky Jensen, Christa Novelli , Alicia Preston

Contributing Editors

Victoria Murray, Holly Thompson

M E DI A

G RO UP

Connecting customers. Delivering results.

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

4 Mind+Body/Winter 2014

Mind+Body/Winter 2014 5

Contributors

Leah Gulbranson Christa Novelli Writer

Christa lives in Fort Collins with her husband, two teenage daughters and numerous pets. She has a bachelor’s degree in Sociology from the University of California at Berkeley and a master’s degree in Public Health from the University of Northern Colorado. Christa works part-time coordinating a healthcare employee training program and does freelance writing in her free time.

Stylist at The Cutlery Salon “I wouldn’t be where I am today without God and the love and support of my family and friends.

I am beyond blessed. I am grateful for the opportunities I’ve had so far in my life and career. Looking forward to all 2014 has to offer.”

Reach Leah online at cutlerysalon.com

Ali Crowley

Owner/Stylist at The Cutlery Salon

Mike Rickett

Personal Trainer Mike is a passionate fitness professional with an innate ability to bring out the best in his clients and the future trainers he interacts with. Follow him at mikerickett.com 6 Mind+Body/Winter 2014

Ali was born and raised in Fort Collins. She lived in New York City for a year working for MTV as a hairstylist before moving back to Fort Collins to open her own salon. Find her online at cutlerysalon.com Editor Note: Ali Crowley was the stylist for our November/December 2013 cover and was not properly credited. Mind+Body regrets this oversight.

5 things we love for the new year Neutrogena Naturals Purifying Facial Cleanser This natural cleanser freshens and cleans any skin type for beautiful skin all day. And what’s better?

There are no harsh chemicals and no animal testing. Our art director says “It’s really gentle on my sensitive skin and doesn’t leave my face feeling tight after I cleanse.”

Rosebud Lip Salve Out of all the options when it comes to lip products, we go back to Great Grandma’s pick. Since 1892, this lip salve doesn’t dry out, has a subtle fragrance and is top-notch when it comes to soothing dry lips and skin.

Opa! By Litehouse™ Greek Style Yogurt Dressing OPA! This dressing is one to celebrate— finally a healthier salad dressing option (no trans fat, no MSG, no artificial preservatives and gluten-free) that requires no sacrifice in flavor.

Comes in four popular flavors: Blue Cheese, Ranch, Caesar and Feta Dill.

OKDOTHIS A new contender in the mobile photo sharing arena this app includes a bit of a twist. We love the way users can create prompts, or dos, to inspire other users to challenge they creative muscles. Currently available for iPhone you can learn more at okdothis.com

Moleskine Weekly Planner When life gets hectic and disorganized, we fight back with Moleskine.

Their easy to read format allows you to plan, journal and review anything from wedding plans to work weeks.

Gone digital? Check out the Moleskine Journal app.

From the editor

New Beginnings

T

he new year is always time for changes and new beginnings—resolutions to lose weight, get fit, eat right, make a career move, the possibilities are endless. I can’t tell you how excited I am to start my year with a new beginning: Mind+Body. I couldn’t be more thrilled to dive in to the new year!

Though I’m excited to see what this year brings, I have to admit that I am nervous too.

I have some big shoes to fill stepping into such an important role for an established publication. Mind+Body takes a look at Job Imposter Syndrome, referring to an individual who feels they are not qualified for the position they hold. What a perfect issue for this topic to be featured! I realize it’s okay to be nervous for this new role, as long as I use it as a driving force both personally and professionally. As I learn to accept my capabilities and also my accomplishments, I challenge you to do the same in your life.

The new year also marks the end of Missie Broyles’ Weight Loss Journey, and I’ll be the first to say, we are so proud of her and everything she accomplished throughout 2013. After a full year of disciplined exercise, eating right and a process of self-actualization, Missie looks fantastic and has regained the confidence to

face 2014 head on.

This issue is all about harnessing the best possible you—from fitness to growing in the work place.

Even if it hasn’t been your thing in the past, why not run a 5K this year? Let Mind+Body show you how to get ready in just 12 weeks!

I know you all have enjoyed the beautiful creative design that Erika Moore has done for the past two years. I’m grateful to be working with Erika to keep her brilliant vision for the magazine alive and growing.

I’d like to introduce another wonderful addition to the Mind+Body team, our Online Editor, Sarah Armstrong. She’s been hard at work preparing our digital presence of the magazine allowing you to interact with us on Facebook and bringing Mind+Body to life on Coloradoan.com (coloradoan.com/section/mindbody) extended content and online versions of all of our issues.

Happy New Year! Best of luck with all of your 2014 resolutions and recognizing the best possible you.

Alicia Preston, Mind+Body Editor Mind+Body/Winter 2014 7

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fun

finds Keep warm with Akinz this winter. Matsumoto Rainbow Hoodie $42; Sasha Metallic Beret $30; Knit Braided Headband $20. (Hats and Headbands available in custom colors!) Akinz, Downtown Fort Collins, 970-682-1750, Akinz.com

It’s not too late to mark your calendars and chart your destination for 2014 with travel-inspired selections for wall or table-top from Rifle Paper Co. and Cavallini & Co. Paris, anyone?

Calendars (while they last) from $17.50$24.50. Rolled wrapping paper available ongoing for $4.50 per sheet.

Follow your nose to EsScentuals, Downtown Fort Collins, 970-484-7862.

Magnetic Home Accents by Embellish Your Story by Roeda.

Mix & match. Change for any occasion or season celebrating family & friends. $3.99 — $19.99.

Bath Garden Center, 2000 E. Prospect Road, Fort Collins, CO, bathgardencenter.com .

8 Mind+Body/Winter 2014

r our Join us fo ning e Grand Op use Open Ho 1st, January 3 4-7pm

CUTLERY S A L O N

Now in Old Town Fort Collins Call 970-482-0461 to schedule an appointment 151 N College Ave, Suite B (Above the old Fort Collins Nordy’s location.)

get style

LAYER YOUR LOOK One of the many reasons we all love living in Colorado— the middle of January can bring a frigid blizzard one day and feel like a beautiful spring morning the next.

Transitioning your style from season to season can be challenging enough without trying to predict what weather the next day will bring. Don’t be left out in the cold with a wardrobe that can’t stand the heat. By keeping a few neutral pieces in your wardrobe like these charcoal skinny jeans and tri-tone gray sweater coat from Kansas City Kitty (located in Old Town Fort Collins), you’ll be prepared to look fantastic for your Colorado-fashion transition from winter to spring.

Winter

Jett jewelry (both necklaces and green floral earrings pictured in this spread) is locally made by Kansas City Kitty shop owner Christie Wolf Guthrie.

For Winter: Drapey Cranberry Top With Crisscross Back Detail, $39; Chevron Scarf With Metallic Detail, $22; Arrowhead Style Earrings, $14; Black Chalcedony Druzy Stone Necklace

By Jett, $32 from Kansas City Kitty Eric MIchael Finland Boot, $225, from Hearne’s FIne Goods, Old Town Fort Collins

10 Mind+Body/Winter 2014

The staples: Gradient Long Sweater, $52; Grey Low-Rise Legging Pant by Dittos, $59, from Kansas City Kitty

Spring

For Spring: Graphic Loose-Fitting Tee By Rvca, $32; Brass Flower Pendant Necklace By Jett, $26; Pink Floral Porcelain Bead And Verdigris Patina Brass Dangle Earrings By Jett, $24 SeaVee’s Canvas Sneakers, $88, from Hearne’s Fine Goods

get beautiful

Simple steps for your best hair day

By Rachel Metzgar

We’ve all heard the saying, “The clothes make the man.”

Well, I’m here to say, “The hair makes the woman.”

With so much focus today on appearance, from our skin to our bodies, it’s easy to forget about our hair; but knowing some simple haircare tricks can give you that little something extra you might not even know you are missing.

First, it’s important not to buy into all of the myths out there. No, you will not go bald from tight ponytails, and constantly brushing out your long locks will not make your hair beautiful, shiny and healthy.

Unfortunately, some of these myths are really bad for our hair. Using sunlight to get “healthy” highlights actually dries your hair out and damages it much more than the lightening agents available today.

It’s time we take a stand for our hair and find out what actually works.

Washing + For most hair

types, three to four times a week is plenty (depending on the oil production of your scalp).

+ If you wash more often, use

light-weight, or “everyday” shampoos. We like Pantene Aqua Light Weightless Nourishment Shampoo or Herbal Essences Drama Clean Shampoo. They have milder detergents that won’t strip your hair of its natural oils.

+ Using dry shampoo and

conditioner in between washes will keep oil and dirt at bay while helping your hair retain its style. Try Tresemme or Dove dry shampoos for great results without a high price tag.

+ For colored hair, wash and condition with cold water to keep color from fading.

12 Mind+Body/Winter 2014

Style on a budget + For curly hair,

Tips and tricks + When you hop out of the Haircuts + For long to medium-length

hair, every six to 12 weeks should keep breakage down and hair looking healthy.

+ For short hair, every four to

eight weeks keeps your style fresh and your hair light.

+ Trimming the ends of hair

often helps reduce the look of split ends and natural damage.

+ As a general rule, think of

your hair as you would a ribbon.

The more times you wash a ribbon, the duller and more lifeless it becomes. And when the ends of a ribbon fray, a quick trim can make it look like new. Similarly, your hair needs gentle care to stay beautiful and vibrant.

shower, don’t wrap your hair in a towel. The cotton fibers encourage the dreaded, and impossible to kill, frizz.

+ After drying your hair, throw

in some foam rollers and leave them for 30 minutes to get voluminous hair that looks like you came from the salon.

+ Applying product 10 minutes before styling will give it time to absorb so it can work to its full potential. + Invest in salon-quality brushes. They last longer, work better and are easier on your hair.

+ Mix and match pricey products

with cheaper ones. Try things out until you find a combination that works for your hair. Just one high-quality product can make all the difference and then you can save on the rest.

a sea salt spray will stimulate and define the curls. Not Your Mother’s Beach Babe Sea Salt Spray is our favorite.

+ To rock a sleek look, use a

small dab of smoothing serum.

Aussie and Bed Head gave us the most shine for our money.

Worth every penny + Invest in a great conditioner

that’s tailored to your hair’s texture and save on a basic shampoo.

+ Not all hairspray is created equal. Spend more on a hairspray like Paul Mitchell’s Worked Up Hairspray for a strong hold that doesn’t feel sticky or damage your hair.

+ One great styling product can

make all the difference. Find what works for your hair’s unique challenges. Once you know what works, it’s worth the extra cash.

+ Don’t underestimate the

importance of a good (and consistent) hair dresser.

Once they get to know your hair and your style, they’ll be a great resource for all of your hair needs.

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get fit workout

Instructions

Jumpstart Your Metabolism:

10 Poses for All Day Energy 1c 1b

Yoga is great for people of all ages, fitness levels, and body types because it offers so many modifications and variations of postures.

Dedicate 15 minutes a morning at least 3-4 times a week to this yoga sequence to fire up your metabolism, boost your immune system, and renew your motivation. A simple daily yoga practice like this that incorporates both standing and seated postures, as well as balancing and twisting has numerous physical, mental, and spiritual benefits. It can help you stick to your resolutions, honor your intentions, and achieve your goals with more focus, grace, and ease!

In going through this sequence, be mindful of your body and any injuries or other physical limitations you may have.

Please use a block, blanket, or other prop whenever needed in order to maintain safe, comfortable alignment in your body.

1a

1

Sun Salutation A Variation (Surya Namaskar)

Start in Mountain Pose (Tadasana) (1a) on the INHALE with feet spread hips width distance apart, weight evenly distributed through the ball of the foot and heel, pelvis is neutral, belly pulls in towards the spine, back is long, shoulders are relaxed, and arms are active and extended towards the ceiling.

EXHALE, for Forward Fold (Uttansana) (1b). Fold forward from the hips as far as you can towards the floor. Knees can bend slightly, spine is long, neck is relaxed and head is heavy. Arms can hang to floor or hands can be on opposite elbows. Hang here and let the lower back and hamstrings release. Feel free to pedal the legs out one by one or sway side to side with the arms.

2

INHALE, Halfway Lift (Ardha Uttanasana) (1c). Torso lifts from the hips to be parallel with the floor, spine is long, hands are on floor, shins or thighs, crown of the head reaches towards the front of the room. Hold briefly. EXHALE back to Forward Fold.

INHALE all the way back up to Mountain Pose with arms extended overhead.

Repeat this Sun Salutation 3-5 times, using full 4-6 count inhales and exhales on each movement to thoroughly awaken the muscles, connective tissues, and metabolic systems of the body.

Downward Facing Dog (Adho Mukha Svanasana)

Start on the floor on all fours (Tabletop) with hips stacked over knees and hands below and slightly in front of shoulders.

Spread fingers wide. On your EXHALE, lift the hips to form an upside down V shape with the body. Keep the knees slightly bent and heels lifted off the floor to start, and peddle out the legs to warm the hamstrings. Lift the sitting bones up and towards the ceiling to lengthen the back of the legs as you press the heels down towards the floor. Arms are strong and active, weight is focused in your pointer finger and thumb, fingers are spread wide, and inner elbows and biceps internally rotate. Draw your shoulder blades into your back and then towards your tailbone, firming the shoulders and upper back muscles. Keep the head in line with the upper arms without clenching the arms against the ears. Hold for 3-4 rounds of breath, using 4-6 count inhales and exhales.

14 Mind+Body/Winter 2014

3a

3b

3

Crescent Lunge (Anjaneyasana)

From Downward Facing Dog or Tabletop, EXHALE and pull the right leg through to a low lunge position with right foot on the floor, the right knee bent at 90% and stacked over the right ankle. There are two options for this posture – Low Crescent Lunge (3a): leave the back knee on the floor, drive your weight down into the front foot, INHALE and lift the torso up so shoulders stacked over hips, pull the belly into the spine, and extend the arms overhead like Mountain Pose or Crescent Lunge (3b): with the front knee stack over the ankle in lunge position and the back knee and heel lifted, press into the front foot and INHALE to lift into full Crescent Lunge with arms extended overhead. Back heel pulls towards the back of the room, back leg is engaged, shoulders are stacked over hips, core is firm, and arms are parallel to each other as they extend overhead. Hug inner thighs into the mid-line and keep the abs engaged to aid in balance.

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6

Seated Forward Fold (Paschimottanasana)

4b

Come to seated with legs extended in front of you. Rock slightly from side to side to shift any excess muscle out of the way so that the sitting bones come into firm, even contact with the floor.

INHALE arms overhead like Mountain Pose, EXHALE fold forward over the legs and let the hands come to the feet, shins, or floor. Knees can bend slightly. Use the inhale to lengthen the spine and the exhale to fold more deeply. Hold this for 5-10 cycles of 4-6 count breath.

4a

7

Seated Bound Angle (Baddha Konasana)

4

In seated position find firm and even contact of the sitting bones with the floor, bring the souls of the feet together in front of the pelvis and let the knees drop open to the sides.

Use a block or pillow under the outside of the knees if this is uncomfortable on the inner thighs; sitting on a folded blanket or towel to elevate the pelvis slightly can also be helpful for tight hips. Keep the spine long and the shoulders relaxed as the hands come to the feet. For more intensity, the hands can help to pull the heels back towards the pelvis.

Crescent Lunge Twist (Parivrtta Anjaneyasana)

From Crescent Lunge (4a) or Low Crescent Lunge (4b), EXHALE and bring palms together in front of the chest and then rotate to the right to bring the left elbow to the outside of the right knee. Continue to hug into mid-line with the inner thighs to maintain balance, using your INHALE to lengthen the spine, and EXHALE to twist more deeply. Stay through 2-3 rounds of breath, and then return to Low Crescent Lunge or Crescent Lunge.

8a

8

Half Lord of the Fishes (Ardha Matsyendrasana)

From a seated position with legs straight out in front of you bend your left knee and bring your left foot to the outside of the right knee. Plant your left hand behind your hips for support, INHALE and lift the right arm straight up. As you EXHALE, twist to the left and bring the right elbow to the outside of the left knee. Use the inhales to lengthen the spine and exhales to twist more deeply. Stay here for 3-4 cycles of 4-6 count breath and then repeat on the other side. For a more advanced option (8a), bend the extended leg and bring the heel towards the opposite hip.

5

Warrior III (Virabhadrasana III or Digasana)

From Crescent Lunge, INHALE and step up to balance on the front leg and extend the back leg straight out behind you parallel to the floor. Bring a slight bend into the standing leg as needed, try to keep the hips parallel to the floor, and the back leg active with the heel extended towards the back of the room. Arms can be extended along the sides of the body towards the back of the room (easiest variation), out to the sides in a T shape (moderate variation), or parallel to each other and to the floor extended straight out from the shoulders towards the front of the room (hardest variation). Belly is strong and engaged, neck extends straight out from spine, breathing is deep and steady. Hold this for 2-3 cycles of 4-6 count breaths.

****REPEAT Postures 2-5 on the other side**** Models: Workout designed by Lindsay Roselle, MBA, RYT. Exercises demonstrated

by Lindsay Roselle (blue/gold pants)Julia Tompkins (rainbow pants) and Julia Tompkins (flower pants). Yoga pants by Liquido active available at Mindstream Yoga, 2733 Council Tree Ave, #129. Visit mindstreamyoga.com for class schedules and pricing.

9

Supine Twist (Supta Matsyendrasana)

Lay on your back with legs extended. Keep the right leg long, EXHALE and pull the left knee to your chest. On your next EXHALE, let the left knee drop across the body to the right and bring your arms to T on the floor. Gaze over to the left, and bring your left shoulder down to the floor. Relax into the twist as much as possible.

Hold for 5-6 cycles of 4-6 count breath and then repeat on the other side.

10

Corpse Pose (Savasana)

Relax onto your back with legs and arms comfortably resting on the floor. Close your eyes and return to a gentle, natural breathing rhythm. Let the body be heavy. Stay here for 10-12 breaths at a minimum, using the time to focus on your intentions, resolutions, and goals or to simply clear your mind and enjoy the results of your practice!

As always, use common sense and consult with your physician before starting any workout routine.

Mind+Body/Winter 2014 15

get fit

Ensure your resolution lasts …

12 Weeks to a 5K T

By Eric Neilsen

he new year is upon us and many of you will have made some resolutions for the coming year. If one of them happens to involve exercise, why not consider trying a 5K. The Front Range has quite a selection of races to choose from, both on the roads and trails. Below is a simple 12-week program to follow:

The beginner plan: These 12 weeks are geared toward an individual who is planning on walking the 5K or would like to see if they could progress to running a 5K. The workouts are listed as run/walk. So, you determine how much of the time you run and how much you walk during each session based on your current level of fitness. The first 5 to 10 minutes are always an easy warm-up period, and at least the last 5 minutes of each session should be a cool down. This will allow your body to warm up and cool down more properly and help reduce potential injuries.

The plan calls for running or run/walks three days a week so you will always have at least one day between those sessions.

Week

Monday

Tuesday

Wednesday

Three keys to a successful training plan — No. 1: stay healthy and injury free. If you can take care of No. 1, then you can achieve No. 2: consistency in your training. Then, taking No. 1 plus No. 2, combined with No. 3 — adequate rest/recovery — and you are setting yourself up to succeed.

Now, you might be wondering about nutrition and if you should be doing anything different. Given that all of these workouts are 60 minutes or less, there is no need to consume any sports drinks, gels, etc. during them. In addition, if you are properly hydrated before the workout, you really can just lace up the shoes and get out and run.

Post-workout, make sure to re-hydrate properly and just try to have a balanced snack or Thursday

Friday

1

Run/walk, easy, Off or XT 30 mins.

2

Off or XT

Run/walk, easy, Off or XT 30 mins.

Run/walk, easy, Off or XT 30 mins.

3

Off or XT

Run/walk, easy, Off or XT 30 mins.

Run/walk, easy, Off or XT 30 mins.

4

Run/walk, easy, Off or XT 30 mins.

Run/walk, easy, Off or XT 30 mins.

Run/walk, mod., Off or XT 40 mins.

5

Off or XT

Run/walk, mod., Off or XT 30 mins.

6

Off or XT

Run/walk, easy Off or XT 40 mins.

7

Run/walk, mod.

Off or XT 30 mins.

Off or XT

Off or XT

Sunday

Run/walk, easy, Off or XT 30 mins.

Off or XT

Run/walk, easy, 30 mins.

Run/walk, easy, 30 mins.

Off or XT Run/walk, 30 Off or XT mins.

Run/walk, easy, Off or XT 30 mins.

Off or XT

Run/walk, mod.

Off or XT 30 mins.

Run/walk, easy Off or XT 40 mins.

Run/walk, easy Off or XT 40 mins.

Off or XT

8

Off or XT

Run/walk, mod., Off or XT 30 mins.

9

Off or XT

Run/walk, easy Off or XT 30 mins.

10

Run/walk, easy Off or XT 30 mins.

11

Off or XT

Run/walk, easy Off or XT 35 mins.

Run/walk, easy Off or XT 30 mins.

12

Off or XT

Run/walk, easy, Off or XT 40 mins.

Off or XT

16 Mind+Body/Winter 2014

Saturday

Run/walk, mod.

45 mins.

Run/walk, easy Off or XT 50 mins.

Run/walk, easy Off or XT 45 mins.

Off or XT

Run/walk, easy Off or XT 45 mins.

Run/walk, mod.

Off or XT 30 mins.

Run/walk, mod.

Off or XT 40 mins.

Off or XT

Run/walk, mod.

55 mins.

Run/walk, easy Off or XT 60 mins.

Off or XT

Run/walk, easy Day off 30 mins.

Run/walk, easy 45 mins.

RACE Day

meal depending on your specific nutritional needs and goals.

Some of you might wish to train with music and that is fine. Just try not to become dependant on it. Sometimes just listening to your favorite song or two before you head out to run is all you need to get fired up. Others might find the peace and quite of a trail is all they need. There are plenty of running apps to choose from that will track your time, distance, pace and share that information with various social media sites if you like.

Finally, have fun with whatever goal you set or resolution you make in the coming year. Share them with friends and family who will help you work toward achieving what you have set out to do.

Definition of terms: Off or XT: Means day off from training if your body/ mind need it or you can choose a cross-training activity other than running such as swimming, cycling, yoga, pilates, core/strength training, etc.

Easy: Easy-paced walk or run during which you could carry on a conversation.

Mod. (Moderate): Pace quickens a bit, as does breathing. So you are moving a bit faster and could go faster if needed.

Progression: The pace of the run increases after warm-up and finishes at whatever pace you are able to achieve for that particular day before cooling down.

Strides: This is fast but relaxed running for 2030 seconds to help work on leg turnover and neuromuscular efficiency.

Race pace: After a warm-up, you’re trying to run at your goal race pace in smaller bits. Example: For 2 x 5 min at race pace, you would run 5 minutes at an effort you think you can sustain for the 5K. Recovery jog between the efforts would be the same amount of time, 5 minutes.

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get healthy

Decoding food labels F

By Andrew Kensley

or even the savviest of consumers, perusing the aisles at the supermarket is, potentially, a confounding experience.

Flashy labels, bright packaging and an endless barrage of alluring yet misleading terms can distract us from what really matters: the ingredients.

Preventable diseases such as obesity, heart disease and diabetes continue to plague our society, despite numerous regulations enacted by organizations like the Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA) to improve nutritional education.

Ingredient lists, nutrition facts and transparent advertising are positive steps, but they don’t seem to be doing the trick.

Why not?

“Everything about the packaging — color, font and size of lettering — is to make you buy that package,” said

“

or disclaimers stating that their declarations have not been proven by any reliable source. Yet the products we buy remain covered in terminology designed to draw attention to them, and we must be equipped to filter through the layers of cryptic jargon.

What is a consumer to do?

Beware of dubious claims and delve deeper, starting here: Organic means that food was grown or raised without chemicals, artificial ingredients or bioengineering. The term has been tightly regulated in the U.S. since about 1994, and certain states have more stringent regulations. Also, certified

serving. Foods that are low in mono- and polyunsaturated fats are generally healthier, but Yoo stresses that we need some fat in our daily nutrition requirements.

And while less fat content generally equates to healthier, nonfat, fat-free or low-fat foods might end up being higher in sugar and other chemical preservatives.

The only useful bits of information are the nutrition facts label and the ingredient list.

Stephanie Tarry Yoo, a Fort Collins dietitian. “The only useful bits of information are the nutrition facts label and the ingredient list.”

For its part, the FDA tightly regulates what labels can and cannot say. Health claims like “prevents heart disease” or “lowers cholesterol” must come with valid research to back them up 18 Mind+Body/Winter 2014

organic growers or farmers must provide detailed documentation of materials and production practices. Bottom line: You can trust that it’s reliable.

Nonfat/lowfat: According to FDA guidelines, nonfat equates to a half-gram or less of fat per serving, and lowfat means no more than 3 grams of fat per

”

Sugar and sweeteners:

According to the most recent research, sugar is more to blame than fat for the obesity epidemic. Our movement toward replacing natural sugar has produced numerous substitutes. Thankfully, artificial sweeteners have been tested for safety more than any other single ingredient known to

man. “We are yet to have any data to indicate when they are consumed as most Americans consume them, that they cause harm,” Yoo said. However, if your choice claims to contain “less” or “no added” sugar, turn your gaze toward the small print for actual sugar content and serving size. A smaller serving means the onus is on you to adjust your portion.

Melissa Wdowik, Ph.D., R.D, an assistant professor and director of Colorado State University’s nutrition center, cautions that popular artificial sweeteners like aspartame and saccharine have yielded mixed results in ongoing research studies. But as long as you stick to no more than two or three servings per day, the expert advises, you should be safe.

Both Wdowik and Yoo warn that sugar-free candy or cookies are not necessarily healthier than the standard brands because they can still contain high numbers of carbohydrates (such

get healthy

as lactose, starches and some fiber products) and other additives. Another caveat, especially with juices and sports beverages: no “added” sugar doesn’t mean “no” sugar.

Free range, barn-roaming and farm-raised: Variations on the

word “farm” or “barn” conjure images of chickens roaming on rolling green hills, pecking in the grass and drinking fresh water from a stream. “But really they could just be in a building without cages where they can spread disease,” Yoo said. To be safe, opt for pastured or pastureraised, which refers to animals allowed to spend their days foraging outdoors for food they were meant to digest.

All immature cattle are grass fed, and the label legally applies to animals fattened on grain for the final three to four months of their lives. Cows tend to be finished (fattened) in feedlots with corn and soy, which are not their typical diet. Incidentally, beef finished on grass as opposed to grains are lower in saturated and total fat and higher in iron than grain-finished animals.

Wild-caught vs farm-raised fish: The romantic notion of

eating fish caught from the open ocean is becoming a dream.

Worldwide overfishing has eliminated or drastically reduced the presence of certain species of wild fish, like Atlantic salmon, Chilean sea bass and bluefin tuna. As a result, most fish you see packaged in grocery stores are raised in underwater cages, with their food containing antibiotics and vaccines. Yoo cautions that farmed fish, because of cramped living conditions, can be potential disease carriers.

The Marine Stewardship Council logo on your oceanbased food ensures the use of sustainable fishing practices.

Also, check Seafood Watch to see if your favorite fish or

seafood meets criteria for both environmental friendliness and health. Look for the green or yellow signs.

Hormones: If the packaging of your sirloin doesn’t claim to be hormone free, assume it isn’t. Most large-scale cattle farms in North America give their animals recombinant bovine somatotropin (rBST), a genetically engineered version of a naturally occurring growth hormone that increases milk production. The hormone itself doesn’t change the nutritional composition of meat or milk; even if rBST does show up in your food, it is inactive in humans. However, studies remain controversial regarding rBST’s indirect effects. Some observers have claimed that rBST can lead to increased immune responses in humans.

Also, hormone-treated cows are also prone to mastitis, an infection of their udders, which requires antibiotics. Researchers have questioned whether the presence of those antibiotics can lead to resistance in humans.

It’s worth noting that rBST is banned in Canada, Europe and other countries.

Gluten free: Many Americans

suffer from a sensitivity or allergy to gluten, a protein found in wheat and other grains. Celiac disease results in an immune reaction to eating the protein gluten and, according to the Mayo Clinic, now affects about one in 100 people. Wdowik said the only way to know for sure where you stand on the Celiac diseasegluten intolerance spectrum is to undergo testing (performed by a physician) or follow a strictly controlled elimination diet. If the food you’re buying says it’s gluten-free, believe it. However, Wdowik points out, many healthy choices like chicken, fish and most vegetables are naturally gluten-free anyway.

Mind+Body/Winter 2014 19

Mediterranean chicken roulade with Chocolate Stout tzatziki sauce

20 Mind+Body/Winter 2014

healthy recipes get healthy

WINTER entertaining Just because the holidays are over doesn’t mean the party has to end. These three hearty and rich recipes are sure to satisfy your guests and leave them begging for more.

Recipes by Drew Frederick, Sous Chef, Gravity 1020/Photos by Erika Moore

Mediterranean chicken roulade with Chocolate Stout tzatziki sauce Serves 4

Chicken Roulade

4–6 ounce chicken breast, pounded to 1/4 inch thin 1 ounce cream cheese, at room temp 2 tablespoons crumbled feta ½ cup spinach, wilted, drained and chopped 2 tablespoons artichoke hearts, minced (canned acceptable) 1 tablespoon garlic, chopped 1 tablespoon Kalamata olives, chopped (canned acceptable) Salt and pepper to taste 4 wooden skewers, soaked in water for 10 minutes.

4 cups mixed greens for salad

Double Chocolate Stout Tzatziki sauce

2 ounces cucumbers, chopped & salted overnight to remove excess water 4 ounces plain Greek yogurt 1.5 tablespoons dill, thinly chopped 2 tablespoons Fort Collins Brewery Double Chocolate Stout Lemon juice, salt and pepper to taste

Mediterranean Style Vinaigrette

½ cup balsamic vinegar 1 teaspoon roasted garlic 1 teaspoon Herbs de Provence, thinly chopped 2 ounces Fort Collins Brewery Double Chocolate Stout Pinch of sugar 1 cup extra virgin olive oil Salt and pepper to taste

Directions: Preheat oven to 350°. Pound chicken breast with a meat mallet or rolling pin until uniformly 1/4” thick, then cut them in half lengthwise and set aside.

Prepare roulade filling in a small mixing bowl by combining the cream cheese, feta, spinach, artichoke hearts, garlic, salt, pepper, and Kalamata olives. Stir to combine. Spread roulade filling to one side of chicken strips, covering the entire side of the breast. Roll tightly like a cinnamon roll and skewer to hold it together.

Sear chicken in a hot skillet with 1 Teaspoon olive oil.

Once brown on all sides, transfer to cooking-oil sprayed, oven-safe baking dish. Bake for 35 minutes until internal temperature exceeds 165°. Remove and set on cooling rack for 5 minutes, covered with foil.

While the chicken is baking, prepare the Double Chocolate Stout Tzatziki sauce by combining all ingredients in a medium mixing bowl, covering with plastic wrap and chilling in the fridge until ready to serve.

Prepare the Mediterranean vinaigrette by combining all ingredients, EXCEPT olive oil, into a blender. Start the blender on medium-high to combine. Once combined, increase blender speed to high, remove the top and drizzle in olive oil. Blend for an additional minute..

To plate, slice the chicken roulade into 1” thick slices, drizzle with Tzatziki. Toss the salad greens with vinaigrette and serve on the side.

Mind+Body/Winter 2014 21

get healthy healthy recipes

New York strip steak, served with 1900 Amber braised turnips and beets Steak and vegetables

4–8 ounce New York strip steaks, seasoned with salt and pepper 1 pound turnips, peeled and chopped into thin coins 1 pound red beets, peeled and chopped into thin coins 1 teaspoon fresh thyme, thinly diced and de-stemmed 1 teaspoon fresh rosemary, thinly diced and de-stemmed 12 ounce Fort Collins Brewery 1900 Amber Lager 2 tablespoons extra virgin olive oil

1900 Amber horseradish sauce

1/4 cup sour cream 1/4 cup mayonnaise 1/2 tablespoons prepared horseradish 1 teaspoon lemon juice 1 teaspoon Fort Collins Brewery 1900 Amber Lager Salt and pepper to taste

Directions Preheat grill to 400°.

Preheat oil in a 4-quart sauce pan over medium heat. Add vegetables, thyme and rosemary and brown for 5-6 minutes until vegetables begin to soften. Add in 1900 Amber and simmer until beer has reduced and the vegetables are tender, approximately 10-12 minutes.

While vegetables are simmering, make the sauce. In a small mixing bowl combine sour cream, mayo, horseradish, lemon juice, 1900 Amber and salt and pepper. Whisk until evenly mixed and set aside.

Grill the steak to desired meat temperature. Medium (140°-150°) is recommended. Remove steaks from grill and let them rest; serve with side of hot vegetables and sauce.

22 Mind+Body/Winter 2014

healthy recipes get healthy

Need help coping?

We can help. ✔ Information ✔ Referrals ✔ Low cost counseling

Mahi Mahi En Papillote Mahi Mahi

18 ounce Mahi Mahi 4–12 inch x 12 inch pieces of parchment paper 8 ounces butter softened, plus 1 tablespoon melted 2 tablespoons green onions, chopped fine 2 teaspoons chervil, chopped fine 1.5 tablespoons Fort Collins Brewery Major Tom’s American Wheat Lemon juice, salt and pepper to taste

Vegetables

5 ounces fresh snow peas 5 ounces. fresh carrots, chopped to thin coins 5 ounces fresh broccoli, small florets 4–12 inch x 12 inch pieces of parchment paper

221-5551

www.mentalhealthconnections.org Connections is a partnership of the Health District and Touchstone Health Partners.

Major Tom’s Beurre Blanc 2.5 ounces Fort Collins Brewery Major Tom’s American Wheat 2 tablespoons shallots, finely minced 6 ounces butter, chilled and cut into 1/2 ounce pieces 1.5 teaspoon Dijon mustard Lemon juice, salt and pepper to taste

Directions: Preheat over to 400°. Create eight heart shaped pieces of parchment paper large enough for one portion of fish or vegetables when folded in half to make a tear drop shape. Mix together butter, green onions, chervil, Major Tom’s, lemon juice and salt/pepper. Set aside and allow to cool.

With the “hearts” open, lightly brush the inside of the paper with melted butter using a pastry brush. Place one piece of fish inside with 1 Tbs. of the butter mixture on top. Starting at the larger side of the heart, begin rolling and folding the edges together to securely enclose fish to trap the steam during cooking. Repeat until all of the fish and veggies have been enclosed in parchment.

Place on a sheet pan and bake 10-12 minutes until internal temperature of fish is 145° and the vegetables are tender.

While baking, create the sauce. Simmer shallots slowly in Major Tom’s until tender and translucent. On low heat, whisk in butter pieces allowing to melt after each addition. Once fully incorporated, add all remaining ingredients and continue to cook on low for 2 minutes.

Remove fish and vegetables from oven, cut open parchment en papillote and drizzle with sauce.

Mind+Body

November/December 2013

September/October 2013

How Much Sleep is Enough?

8 STEPS

To a New Look for Fall

Raise a glass With a great seasonal cocktail

Get the secrets to aging gracefully Mind+Body’s

TRIPLE THREAT

One jacket, three great looks

Weight-Loss Journey Check in with Missie as she enters the home stretch

On the cover

BECKY JENSEN

The Wonder Wo-Mom shares how she does it all

On the cover

THERESA RUDEL Weight-Loss

Mind+Body’s

Talks about conquering breast cancer

Journey

Catch up with Missie at the eight month mark

Give your business a workout in front of Northern Colorado’s most affluent and fit crowd.

Check out Mind+Body’s locally based health and wellness features and the variety of local content showcased in the magazine.

Reserve your space today!

Call 970-224-7714 for details.

Mind+Body/Winter 2014 23

24 Mind+Body/Winter 2014

on the rocks get healthy

A Votre Santé!

By Alicia Preston

D

escending a staircase beneath a street clock in Old Town Fort Collins will likely lead you straight to the entrance of Social, the locallyowned, modern/industrial cocktail bar that will welcome you into a comfortable atmosphere and make you feel right at home. Spirits crafted by passionate bartenders, like Raffi Jergerian, are sure to delight your taste buds, body and mind. Try these concoctions featured by Raffi which present approachable, delicious and healthconscious drinks.

S.S.B.S. Makes 4-5 cocktails.

The Strawberry-Saffron Basil Shrub, referred to as S.S.B.S. is a Social original.

Some unlikely ingredients including herbs, spices and balsamic vinegar complemented with fruit and spirits combine into a sweet and savory cocktail creating perfect harmony in every sip.

10 ounces of fresh strawberries 2 ounces of honey 2 tsp of cracked black peppercorns 1 ½ ounces of balsamic vinegar 5 large basil leaves 1 ½ ounces of saffron infused gin ¾ ounces fresh lemon Purée fresh strawberries, honey, cracked black peppercorns, and balsamic vinegar.

This mixture will create your shrub to be used later. In a glass, preferably a highball, gently bruise the basil leaves at the bottom and set aside. In a cocktail shaker combine gin, fresh lemon and shrub. Shake vigorously and pour contents (ice and all) over the basil in your glass. Garnish with a sprig of basil.

Wisdom from the bartender: “A shrub refers to a concoction created by adding vinegar to fruit, which in turn acts as a preservative.

A shrub can be made in advance, however the liquor and fresh citrus should be added later to ensure the perfect flavor when the drink is made.”

Whiskey Daisy Makes 4-5 cocktails.

This unexpected concoction invites you to enjoy the combination of Colorado bourbon and herbal liquor from Italy as it mixes perfectly with citrus flavors and olive oil. A powerful initial taste recedes into pleasantly smooth citrus notes and a surprising friction from the olive oil. Easy to make, easier to drink.

5 large basil leaves 2 ounces of Spring 44 small-batch bourbon 1 ounce of Strega ½ ounce of fresh lemon ¼ ounce extra virgin olive oil Makes 4-5 cocktails.

Begin by muddling basil leaves into a highball or glass of your choice. Add fresh ice to the glass and set aside. Add Spring 44 smallbatch bourbon, Strega, and fresh lemon to a cocktail tin and shake with ice for 10 seconds. Strain contents over fresh ice into your basilinduced glass. Drizzle extra virgin olive oil over the surface of the cocktail. Garnish with a large peel of lemon.

Mind+Body/Winter 2014 25

get centered

Stress the

POSITIVE

and live longer How you think about stress matters

By Becky Jensen

A

merica is waging a war against stress. And why wouldn’t we? Experts say stress leads to weight gain, hypertension, suppressed immunity, cardiovascular disease and other horrible afflictions. We’re like an angry mob with pitchforks on a mission to organically juice, meditate and Zumba our stress into submission and run it out of town on a rail.

Good nutrition, exercise, meditation and sleep are all great strategies for living a healthier life, but what if I told you stress might not be the enemy?

What if I told you stress might be good for you?

Before you come after me with a pitchfork, new research suggests that stress might only be bad for you if you think it’s bad for you.

Stanford University health psychologist Dr. Kelly McGonigal shared this revelation during a June 2013 TED conference in Edinburgh, Scotland.

Her talk, “How to Make Stress Your Friend,” was motivated by a University of Wisconsin eight-year study published in 2012. The study showed an astonishing 182,000 people died prematurely 26 Mind+Body/Winter 2014

not from stress, but from the belief that stress is bad for you.

According to McGonigal, if that estimate is correct, it would make believing that stress is bad for you the 15th largest cause of death in the United States, killing more people than skin cancer, HIV/ AIDS and homicide.

This made me curious.

How do busy Northern Coloradans deal with adversity and stress? So I talked to Melissa Harms, a 32-year-old government and world history teacher at Roosevelt High School in Loveland. She’s also a Larimer County Search and Rescue volunteer and the Rockies regional coordinator for SheJumps, a nonprofit dedicated to increasing female participation in outdoor activities. In her spare time, Harms gardens, goes camping, raises chickens, climbs mountains, plays volleyball, skis, cans tomatoes and remodels her house. You get the picture.

Most recently, Harms dealt with a misdiagnosed broken ankle. As soon

as that healed, she blew out her knee, which required surgery and extensive rehab. Given her busy lifestyle, how did Harms respond to these setbacks?

“I’ve always been a busy go-go-go person, and I like it that way. Life doesn’t stop just because you get hurt. I think you have to choose to be happy. I made

after what it is “thatGocreates meaning in your life and then trust yourself to handle the stress that follows.

”

a choice to stay mentally in the game even though physically I might be a little behind.

“Struggle is what makes life good! It makes you appreciate things in life,” she added.

get centered

The sports analogy isn’t surprising. Harms threw shot put, discus and hammer at Colorado State University. As a walk-on, she was nervous to compete with elite track and field athletes, so she held back a lot. She received some advice that completely shifted her thinking: You can perform 15 percent better, or 15 percent worse, depending how you use your stress.

Determined to improve, Harms started researching sports psychology, she took methods of coaching classes, and she read a mountain of books. She decided to interpret her stress responses as cues to power-up her performance.

“When my hands started to get sweaty and my heart started pounding, that told me, ‘It’s go time!’ ” she said.

Harms was All-Conference when she graduated from CSU. Can we be like Harms and train our brains to think differently?

Can we harness our stress responses to improve the biological function of our bodies? Yes, according to a 2012 study from the Harvard University Department of Psychology, which proved people could be taught to believe that stress responses helped performance.

Participants were told that a pounding heart prepares you for action, breathing faster sends more oxygen to your brain, and your stress response is simply your body rising to the challenge. In a typical stress response, blood pressure goes up and blood vessels constrict, which can lead to cardiovascular disease. But in the Harvard study, when participants viewed their stress response as helpful, their physiology actually changed. They became less stressed out, less anxious and more confident. Their blood vessels remained relaxed even when their heart was pounding, and the open, healthier vessels looked like they would in moments of joy and courage.

“This could be the difference between a stress-induced heart attack in your 50s and living well into your 90s,” McGonigal said.

McGonigal also pointed out that stress makes you social, which is actually good for you. The stress hormone oxytocin triggers your brain’s instinct to strengthen close relationships, and it makes you crave physical contact. Oxytocin drives you to seek support and enhances your empathy for others who need support. Oxytocin also protects your body from cardiovascular stress. It’s a natural antiinflammatory, it helps your blood vessels stay relaxed, and it helps heart cells regenerate and heal from stress-induced damage. When you reach out to others under stress, whether to seek support or help someone else, you release more oxytocin. Basically, human connection improves stress resilience.

When Harms experiences stress, she reaches out to others. “When things start to go wrong, I’ll think of people I haven’t talked to in a while. I’ll reach out to my mom and dad for support. I always find rejuvenation by reaching out to others. I like to feel like I helped.”

When she shares her passion with people, and makes a connection, it’s a gift Harms calls “sharing stoke.” She claims it makes her feel more human.

I personally followed Harms’ recovery and watched her summit a 12,720-foot peak just six months after knee surgery. I’m convinced her rapid recovery was fueled with positive thinking and human connection every step of the way.

“One thing we know for certain is that chasing meaning is better for your health than trying to avoid discomfort,” McGonigal said.

“Go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.”

So don’t fear your pounding heart — it’s your source of strength.

And embrace the power of human connection — it might just help you live a long and healthy life.

Mind+Body/Winter 2014 27

get home Knife Style Print From local artist bonnie and caprice, this interesting print would look fabulous in a fun frame in the kitchen. $10

Eco chic décor I

f you haven’t been into Wool Hat yet, it should be a goal this year. Owners Matthew and Danielle have a knack for upcycling that goes beyond slapping a coat of paint on or changing out knobs. A journey to their Old Town location is definitely worth the trip. Along with vintage and upcycled furniture and decor, you’ll find one-of-a-kind pieces from local artists. The store comes together harmoniously to give shoppers a place they can go to support the local community. In their own words: “Vintage, dilapidated, worn, un-fashionable, and what others see as waste ... Wool Hat conceives style and potential.”

Bowling Alley Maple Cutting Board This stylish Wool Hat cutting board could double as a chic serving board or a pretty base under a vase or centerpiece $67.

Cotton Wash/Face Rags These Wool Hat linens are a pretty accessory for any bathroom. 5 for $10

Block Candle Holder Use as a centerpiece on your table or to add more light in your bathroom.

This Wool Hat candle holder will add interest to any room. $35 Bicycle Pillow/pillow fight These pillows are as comfy as they are cute.

A Wool Hat original (left) and Counter Couture (right) will brighten up a room as throw pillows on your bed or couch.

Manner Cloth Napkins These fun napkins from Urban Bird & Co. will make your guests laugh.

Turn it into a game to make sure that everyone is ‘minding their manners’ throughout the night. $24

Box of Gratitude From local artist, Joey Miranda, these boxes are a guaranteed conversation starter. $49

Bicycle Glassware Throw these whimsical glasses from Vital Industries into the mix at your next party. Serve up a drink from On the Rocks on pg. 25, and they’re sure to be a party hit.

28 Mind+Body/Winter 2014

Wood Crates Organizing is always more fun when you have stylish crates. Put these by your front door to catch extra shoes or in your closet to keep seasonal clothes separate. $39

Success. R

30 Mind+Body/Winter 2014

Redefined.

After 12 months of weigh-ins, measurements, reporting and earnest self-evaluation, Missie Broyles is moving forward with phase two of her weight-loss journey: the rest of her life. Her future will no doubt include cycles of success and failure, as well as the celebrations and disappointments that come with them. “Just because this is over with the magazine, it’s not over for me,” Missie said in a realization that is itself a victory. “It’s just starting.”

Story by Andrew Kensley Photos by Nathan Rega

Paige Skyline Skinny Jeans ($189) courtesy of MKLaren. Model’s own earrings.

Mind+Body/Winter 2014 31

T

he latest chapter in the Missie Broyles Story actually began in fall 2012, when she bravely agreed to be the subject in a unique experiment — devote one year to losing weight and getting healthy, under the guidance of three dedicated health professionals and the support of countless others. She has followed the plan, lost pounds and improved her appearance. But the true measure of her accomplishments extends beyond numbers and mere platitudes. Smaller T-shirts and cute haircuts, while flattering, don’t mean nearly as much as the perpetuating thrill of self-actualization.

It takes strength to address our imperfections in front of an audience of thousands, and even more to talk about it in real time. Missie readily opened herself to the scrutiny of strangers, freely disclosing her vulnerabilities and insecurities. If it doesn’t sound hard, try it yourself.

Let’s first review the concrete gains. With the help of Mike Rickett, her personal trainer, she’s gone from barely surviving her first few sessions to regularly working out five or six days a week. She alternates between cardiovascular training on a variety of equipment, interval and circuit training workouts, strength training, climbing hills and riding a spin bike. Cycling has made such an impression on her that she and her husband Jim joyously ride their bikes around Old Town in the summertime, and they even brought their two-wheelers with them

Nicole Miller Leather Trim Dress ($348), VSA Layered Necklace ($298) courtesy of MKLaren.

Model’s own earrings and boots.

32 Mind+Body/Winter 2014

on a trip to Mississippi. “I actually enjoy that now,” she said.

Stephanie Yoo, the dietitian, has guided Missie through the minefields of nutrition and meal planning. As a result of keeping a daily food journal, Missie has learned the importance of eating a healthy breakfast, the difference between good and bad calories, and, perhaps most important, that food is not the enemy. “You don’t want to lie to your food journal, because you know you’re lying,” Missie said.

Logging her intake on a regular basis, Missie understands, “keeps you honest.” The Southern girl from Jackson, Miss., who grew up indulging on delectable homemade treats like fried okra, butter beans, cord bread, and mac and cheese (the real deal, not from the box) now understands every meal presents a choice.

The most rewarding changes have emerged from her time with the counselor, Chris Berger.

With logic and compassion, Berger has helped Missie unearth long-buried reasons for her weight gain and to understand that she is unequivocally worthy of any positive outcomes.

Understanding the past has equipped her for the future.

“I tell people, you can work out and lose weight, but until you get your mind set in a positive place, it isn’t going to do it,” Missie said, sounding more confident by the day. This is the same woman who admits that

Missie’s Stats January Weight Body Fat Chest Waist Hips

December 171 lbs 35% 42 inches 40 inches 44 inches

Weight Body Fat Chest Waist Hips

127 lbs 22.5% 37 inches 29 inches 39.5 inches

“I’m definitely a much happier person.”

Q40 Zipper Leather Jacket ($598), Willow & Clay Red Sequin Tank ($89), Vanessa Mooney Silver Long Sectioned Chain ($138) courtesy of MKLaren. Model’s own earrings.

Mind+Body/Winter 2014 33

Missie gets a hug from her biggest cheerleader, husband Jim Broyles.

Missie celebrates her success with members of the Mind+Body team (left to right) Marketing Manager Kristi Fanning, Online Editor Sarah Armstrong and Nutritionist Stephanie Tarry-Yoo

“

I tell people, you can work out and lose weight, but until you get your mind set in a positive place, it isn’t going to do it.

”

for much of her adult life, she felt like she wasn’t important enough to be healthy.

Perhaps the most constructive task Berger gave Missie was to list all of her rational and irrational thoughts. “I read this list each morning and night before I go to bed,” she wrote in a May 2 blog post. “And you know, I can feel it starting to work — to make sense. This is a huge step forward for a girl who has always put herself down.”

Missie’s journey has been, like all long-term endeavors, littered with small-scale triumphs and 34 Mind+Body/Winter 2014

defeats. Those isolated failures have helped shape her overarching success. If we consider Missie’s four original goals, set in January 2013, Missie has only met two of them. Numbers are hard to debate, but saying that she has been 50 percent successful this past year would be offensive, considering the level of dedication that has characterized her body of work.

She had ambitiously intended to lose 50 pounds and run a half marathon. At her final 2013 weigh-in, Missie tipped the scales at 127 pounds, which

translates to a 44-pound loss from her 5’1” frame. She has dabbled in running, mostly under Rickett’s watchful eye, and even completed a 5k last summer. But she abandoned her 13.1-mile dream when she discovered she simply didn’t like running all that much. Failure?

Think again.

“We put so much importance on numbers and how much we weigh, which is stupid, because that’s not what it’s all about,” Missie said. Actually, before she began this journey, it was about precisely that. “Even if I don’t make a goal by a certain date, it’s still my goal, and I will achieve that goal,” she said in November.

Her other two original goals were arguably more difficult to achieve because of their abstract nature. It’s no stretch to say that daring to “prance around in a two-piece bathing suit” and “feeling great about myself knowing I am healthy” could have required years of reconstruction. Yet Missie has met them both (more on that later) and is not shy to admit it.

Perhaps the greatest measure of Missie’s success is how she has expanded her emotional range while maintaining a healthy perspective. She acknowledges her shortcomings with an admirable demeanor that shows deep, personal growth far beyond statistics and empirical data. She’s achieved the kind of spiritual maturation that comes from dredging up old wounds, and she has liberated herself enough to detach from prior unhappiness.

By making a conscious decision to participate in a public exposition of her adventure, she tacitly accepted that it was no longer OK to deceive herself. In a Jan. 30 blog post, she wrote, “I must be honest that part of this journey is about how I look.”

She might not have known it at the time, but with that comment, she had opened herself up to an irreversible commitment of honesty.

She has honored that commitment. Missie has not shied away from the difficult work, even in the face of painful family and

Missie’s Tips Missie shared many of the aspects of her journey online in a blog. Here is a greatest hits list of some of the lessons she learned over the past year.

On Success... » “You’ve got to have your mind in the right place,” Missie says. In other words, commit yourself, and expect the unexpected. Translation: Make a plan and stick to it, no matter how long it takes. » Immerse yourself in what you’re trying to achieve: Do the work, read the blogs and seek support. » Keep a food journal, whether hand writing it or downloading a smartphone or tablet app. It’ll keep you honest about food.

On Achieving Goals... » Make your goals attainable (run a mile without stopping), specific (be physically active for 20 minutes, five days a week) and measurable (do 15 push-ups). » Embrace the immediate perks, like energy from exercise. » Give yourself a nudge: Put your exercise gear in plain view everyday. » Get inspired by others. » Put something at stake: Sign up for a 5k; if you don’t put in the time to train, you’ll be huffing and puffing to a last-place finish. » Know when to take a break: Listen to your body.

“

We put so much importance on numbers and how much we weigh, which is stupid, because that’s not what it’s all about.

”

personal issues, including losing her father and the ensuing grieving period. The memories, in fact, push her to do better.

Her father would not settle for her settling.

“How can I best serve his memory?” she volunteered.

“By living life, because he loved life. He would be so proud of me for losing this weight and getting healthy. He lost 80 pounds and kept it off, and was in good health before he died. I know that what I’ve done in the

past year would make him very proud.”

Tragedy often brings with it an opportunity for rebirth.

Calling on reserves she never knew she had, Missie has chiseled, unveiled and nurtured a formidable sense of willpower.

Her burgeoning conviction has helped her learn to say no to that extra glass of wine or dessert at a holiday party, what had previously been a challenge.

“The old me would say OK, because I didn’t want to disappoint

On Mindful Eating... » Set your fork down between bites and chew your food thoroughly. No electronic devices during meals. » Start small. At least make the first few bites count. » Set aside time for at least one mindful meal a week; focus on the pleasure of the food. » Save emotional discussions or arguments for after dinner. You tend to eat faster during tense situations. » If you have to eat in your car, park and savor your meal.

If you have to eat at your desk, avoid multitasking and focus on what you are eating.

Missie enjoys a little “tough love” from personal trainer Mike Rickett

On dealing with weight loss plateaus » Calorie confusion: “Our bodies are thrown off kilter when we alter our calorie intake from day to day. So, I’m going to try upping my calorie intake by 200 HEALTHY calories for two days and then dip below my threshold for a couple of days, continuing the cycle for several weeks.

This should keep my body guessing and jolt it back into the fat-melting business.” » Change my exercise routine: Missie began a new interval-walking routine (tempo day, long-interval day, short-interval day), as well as added weight lifting, swimming, bike riding … anything other than the same old treadmill routine. » Get real! She acknowledged that she might have been too liberal with the beers and salad dressing, and not been honest enough with her food journal.

Mind+Body/Winter 2014 35

(my friends),” she said. “But right now, I have to be a little selfish, because I have to take care of me.”

Healthy selfishness, Missie has learned, is a necessary component of happiness. In an October blog post, she references another blogger who writes openly about her struggles with body image, and about how people with high self-esteem have an inherent sense of self-respect and confidence. Missie always envied those people but never thought she could be one. “I wasn’t skinny enough. I wasn’t perfect enough,” Missie wrote.

“Those people we admire so much because of their bodies or self-esteem or confidence also have self-doubt, but the difference is they face their fears.”

The self-professed shopaholic is no longer afraid to wear form-fitting clothes and does not avoid going out in public doing so. “I feel good about myself. It’s been joyous trying on clothes that are in my closet that I haven’t been able to wear in three years,” she said.

Remember that promise about the two-piece?

“This morning, as I was getting dressed,” she said in late November, “I realized the ease of which I was able to wrap my bath towel around myself and feel comfortable walking around the house. Lately, I’ve even been walking around the house in my bra and underwear. I never would have done that at this time last year.”

While we tend to shy away from the sensitive topic of self-esteem, we all crave the reinforcement that helps shape it.

Missie is no different, and she’s not afraid to admit it. “My husband has used the words ‘you’ and ‘hot’ in the same sentence on more than one occasion!” she wrote in a Nov. 14 blog post, her words jumping off the page with well-deserved pride.

“I’ve learned that I have to put me first,” she added. “I’ve never 36 Mind+Body/Winter 2014

put myself first. I’m definitely a much happier person.”

Like everyone else, Missie still has fears. But they’re no longer restrictive. “I’m still working on the derriere area,” she joked.

“The scale is driving me crazy and that is getting me very frustrated, so I’m trying to get my focus off that damn scale.”

When the scale or other negative thoughts distract from what’s important, the temptations of emotional eating and self-sabotage come rushing back.

But Missie continues to call on her faith, family and friends for help. “It helps having supportive friends who call me a rock star,” she said.

Even total strangers have given her a boost. In her April 22 blog post, Missie reported meeting a group of women at a local brewery. “They told me how fantastic they thought it was that I was putting myself out there for all to see and that it was encouraging to others who were struggling with weight loss,” she proudly wrote. “I do not think I fully realized until that moment talking with the ladies just how much this team of people and this journey means to me.”

Let’s join the ladies from the brewery in celebrating Missie’s accomplishments and wish her luck for phase two, though it appears she’s well past depending on good fortune. Anything that happens moving forward will be purely self-actualized, showing the world that hard work and facing fears are all we really need to make any journey a successful one.

The hidden face of...

Eating Disorders Story by Rachel Metzgar

Mind+Body/Winter 2014 37

You are a complex being. You are unique.

You are beautiful. You are brilliant.

You don’t believe me, do you? Well, you’re not alone.

Most of us would change something about ourselves if we could. I could go for a tighter backside or fewer laugh lines. Luckily, this dissatisfaction usually amounts to a lingering look at my love handles in the mirror before I go about the day and forget about it. However, for some people this feeling of inadequacy may stem from something more and can escalate into a lifealtering problem called an eating disorder.

My good friend Cathleen Zoss is the picture of a Colorado woman. Not only is she beautiful, but she’s a successful nurse and dedicated runner who embraces a healthy lifestyle. You would never know that almost 20 years ago, an eating disorder could have taken her life. Even at the time, she was able to hide it for quite a while.

“People didn’t notice at first because when I went through my eating disorder, I didn’t fit the ‘normal’ mold at the time.

I went through treatment with teenagers, whereas I was in my 20s with two little girls at home.

Now that eating disorders are better known and out in the open, we’re seeing that they can really affect anyone at any age. Our image of beauty is so

wrapped up in being thin and fit that people get caught in very unhealthy patterns that can have long-term effects emotionally and physically. I mean, this can keep you from being able to have kids, or it can cause permanent damage on your digestive system — it can even be fatal.”

Our society boasts cuttingedge medical and scientific advancements and claims a higher understanding of psychological diagnoses, such as eating disorders. Yet even as society brings light to these disorders, culture perpetuates their presence.

Women and men of all ages are held to the standards of beauty promoted by media outlets around the world. Unfortunately, even though we know magazines are Photoshopped

fit the ‘normal’ mold “at Ithedidn’t time. I went through treatment with teenagers, whereas I was in my 20s with two little girls at home.

”

38 Mind+Body/Winter 2014

and celebrities have trainers and dieticians, we still fall into the trap of wondering in frustration, “Why don’t I look like that?”

So how can we begin to turn things around? It’s hard to ignore society’s messages of “beauty” that bombard our senses every day. Instead, let’s face these messages and keep an open dialogue of knowledge, awareness and support. Know what an eating disorder looks like, be aware of warning signs, support those around you and have courage to talk about any pressure you struggle to face on your own.

Knowledge and awareness Many of us are informed when it comes to major eating disorders. We’ve seen the documentaries and heard about anorexia nervosa and bulimia nervosa. But there’s a lot more to it.

Zoss speaks from experience, “Just like people, eating disorders come in many forms, from full-blown anorexia to disordered eating. In my case, it became a very real addiction. But it can be hard to know where that line is, especially when you or someone you’re close to is going through it.”

There are many lesser-known types of eating disorders on the spectrum. Let’s talk a little about what these look like and how to recognize when you or someone you know is struggling.

Orthorexia What is it? Not an official diagnosis, orthorexia is a pattern of disordered eating in which the person fixates on eating exclusively healthy foods of the highest quality and/or foods in their purest form.

A person suffering from orthorexia becomes obsessed with what to eat, how much to eat and how to avoid eating something that doesn’t fit into their strict diet guidelines. They often eliminate multiple food groups and hold fast to rules like no sugar, gluten, preservatives, fat; or only organic, local, clean foods.

But isn’t it good to eat healthy? Healthy eating is certainly a wonderful goal and something we all should be mindful of. In Colorado especially, we promote healthyeating messages and options.

There are local farmers markets, organic food retailers, and specialized vegetarian restaurants and menu items. For most of us, embracing the active Colorado lifestyle and eating healthy is fun and adventurous.

However, orthorexia crosses the line from healthy eating to unhealthy obsession. Thoughts of food dominate the person’s life, leaving time for little else.

They begin to base their selfworth almost entirely on their food choices.

As the condition worsens, the person starts to judge the eating habits of their friends and family. They feel “superior” in willpower and health, creating a wall between themselves and others. Social activities become nearly impossible since most social gatherings involve food or drink that doesn’t fit into the person’s view of “healthy.” Relationships deteriorate, leaving

the person isolated and thereby increasing their reliance on food-obsession for fulfillment.

In extreme cases, orthorexia can lead to severe malnutrition and even death. Ironically, the person’s pursuit of health and meticulous eating habits eliminate so many food choices that they eat very little and do not take in the proper amount of nutrients. In these cases, treatment is essential to overcome the core of the person’s disordered eating.

What causes orthorexia?

Orthorexia can have many causes, similar to other eating disorders. Initially, orthorexia seems to be motivated simply by a desire to be healthy. However, deeper problems typically are present. The person may have very low self-esteem, feel a lack of control in other areas of life, or be dealing with some sort of trauma. Food is used to fulfill what’s lacking, whether it’s control or identity. Sometimes, orthorexia is a manifestation of other psychological disorders such as OCD. A combination of factors influenced the onset of Zoss’ eating disorder. Her view of women’s role in relationships and communities was somewhat flawed from growing up in a very suppressive church.

“I feel like things started during that time when I was in high school. Women just weren’t valued. It didn’t cause my disorder, but it was certainly an underlying factor.”

Then, when her youngest was 1, Cathleen was hospitalized for an illness that took a toll on her body.

“I lost 10 pounds from being sick in the hospital, and when I was discharged it was like something clicked. I was unhappy in my relationship, and I felt like I didn’t have control over my life.

But here was something I could control. I told myself I wasn’t going to gain that weight back at any cost. I had already been running and I started meticu-

lously counting the calories and fat content in everything I ate. I was only allowed to eat healthy foods and only as many calories as I burned exercising.

“It’s hard to describe, but it got to the point where it felt like a real addiction. I felt a physical high when I would resist unhealthy food. I was in nursing school at the time and — I feel bad saying this now — I

would watch the other girls eat snacks that were around, and I felt superior to them. This was something I had the willpower to do and they didn’t. I was totally in control, but at the same time I was really isolated.

“Eventually, things got so bad that I knew I needed treatment.

Ironically, I had been working so hard at controlling this one part of my life, but at the end I

Children and eating disorders Unfortunately, our society puts the pressure on early. Our children are surrounded by images of very thin cartoon characters, dolls and people in ads. This can produce disordered eating and even diagnosable eating disorders at a very young age, especially in girls. Society’s body image issues are slowly coming to the forefront of public conversation, but in the meantime, what can we do to prevent, identify and treat anorexia, bulimia and other eating disorders in our children?

Prevention

• Project confidence in your own body — avoid dieting, talking

about your flaws or weighing yourself in front of your children.

• Make mealtime fun — don’t forbid entire food groups (except for allergies), focus on being together rather than on what you are eating.

• Promote healthy foods, but not to the level of obsession.

• Encourage an active lifestyle for the sake of having fun rather than looking or performing a certain way.

• Talk to them about the unrealistic body standards in the media.

• Set a good example by addressing any disordered eating patterns you have.

Recognizing the problem How to identify anorexia in your child

• Changes in eating patterns — eliminating certain foods, counting calories, avoiding mealtime, rituals surrounding food • Weight loss (or lack of normal growth) • Comments about their weight or comparing themselves to others • Anxiety, social withdrawal, increased stress and irritability • Difficulty sleeping

How to identify bulimia in your child

• Frequent talk of dieting • Binge eating (might be done in secret) • Weight gain • Vomiting (teeth might yellow, or the child might make frequent

trips to the bathroom) • Anxiety, social withdrawal, increased stress and irritability • Difficulty sleeping

Treating eating disorders in children

• Approach the subject carefully with your child using “I” statements.

• Seek professional help — find a specialist who can assist your child and your family.

• Support your child through the process and work to create a healthy environment in the home.

This is not something any family should go through alone. For resources, visit the National Eating Disorders Association’s website at nationaleatingdisorders.org or call their help hotline at (800) 931-2237.

Mind+Body/Winter 2014 39

take joy in other aspects of your life. Professionals who specialize in eating disorders can work with patients to design the most effective treatment plan. This plan can include psychotherapy, nutrition counseling, group therapy and medical treatment as necessary.

Zoss’ eating disorder eventually got so bad that she needed inpatient treatment. “My brother drove me to the clinic and wanted to leave me there right away, but they let me go home to line up care for my daughters and get my things in order. I remember the night before I checked in, I had so much going through my mind.

I was worried about leaving my girls, I didn’t want to give over control, but I was fighting for my life. I knew it was the right thing to do.”

Anorexia athletica

The female athlete triad

Female athletes are more prone to develop an eating disorder because they face tremendous pressure to not only compete, but to look a certain way. Healthy body image sometimes gets lost in the shuffle, putting these girls and women at risk to develop what’s known as the “female athlete triad”: • Decreased energy from undereating or overexercising • Amenorrhea (no menstruation) • Loss of bone density (osteoporosis) Long-term health problems develop if the female athlete triad continues for a long period of time. Coaches, trainers and families must work to promote a healthy body image within female sports to avoid placing these athletes at risk.

felt completely out of control.

I was scared — scared for my life, scared to get treatment and gain the weight back, scared to be losing that control. I didn’t know what to do.”

What treatment is available? The first step to treating orthorexia or any eating disorder is realizing the problem and seeking help. In a society so focused on healthy eating trends 40 Mind+Body/Winter 2014

and looking thin, it’s difficult to know when someone crosses the line to actual disordered eating.

And it’s even more difficult to recognize the pattern in yourself.

Just know that if eating feels stressful and/or it’s dominating your life (or someone else’s life), it may be a problem.

There are many resources available to help you regain your self-esteem and begin to

Another lesser known eating disorder is anorexia athletica, also known as hypergymnasia or sports anorexia.

What is it? Again, this is not an official diagnosis but an important part of the eating disorder spectrum. This disorder usually is found in competitive or elite athletes, both male and female.

However, it is becoming more common among the general population as fitness becomes sport, such as in CrossFit (ever heard of a “workout junkie”?).

A person with anorexia athletica experiences a compulsion to exercise excessively and restrict calories in order to achieve better performance and fitness.

They don’t enjoy exercising or participating in their sport, but feel it is an obligation. In contrast to anorexia nervosa, the focus is not on looking a certain way, but rather on making the body perform at its peak. Often, the deficit between calories taken in and those burned with excessive training leads to malnutrition and sometimes hospitalization.

What causes it? Initially, athletes push to train harder and restrict calories to compete with others in their sport. But this can quickly spiral into an obsession with exercise. The athlete struggles for control over her life and her body, and yet she feels like she’s actually losing control. The urge to exercise is so compulsive that it takes over.

There also can be underlying problems such as abuse, trauma, depression, anxiety or OCD. Athletes in individualized sports that focus on body composition are particularly at risk, including gymnasts, wrestlers, body builders and swimmers. But the disorder can affect any athlete, runner or workout enthusiast.

Pressure from coaches or trainers to perform better, lack of other goals or aspirations, trauma, and performance-focused families can all increase the risk of developing anorexia athletica.

I still don’t understand.

Isn’t it healthy to be fit and active? Athleticism is certainly a positive trait overall. Staying fit, on a competitive level or otherwise, can lead to better health, higher self-esteem, a sense of accomplishment and confidence.

It becomes a disorder when stress, anxiety or the pressure to outperform other athletes pushes someone to the extreme.

The person then spirals into a life of compulsion, isolation and eventually compromised health.

Treatment options for anorexia athletica: Again, treatment starts with recognizing the disorder. Coaches, parents and athletes should promote a positive and supportive training environment and spread awareness of healthy exercise habits.

Medical treatment, nutrition counseling and a supervised training regimen all can be part of an effective treatment plan for any athlete suffering from an eating disorder. You don’t have to stop training entirely, but seek out help to balance healthy workout habits with healthy

Mind+Body magazine

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“

I want women to know and remember how important they are to their friends and family.

I lost sight of that, and it was so hard on my family.

”

eating. Psychotherapy also may provide insight into the cause of the disorder and coping strategies for the athlete in the future.

The truth about the scale The bathroom scale — friend at times, mortal enemy after a night out on the town. The relationship I have with my scale is tumultuous at best.

So, is it time I break it off? The scale might be heartbroken!

The easy answer is “yes!”

It’s absolutely time to give up the daily weigh-in for a more modern measurement of your health. Some nutrition and fitness professionals advocate for weighing yourself daily, weekly or monthly so you can stay on track with whatever weight-loss goals you have, but is this outdated measurement really the way to go?

The five seconds it takes for the scale to calculate your weight sends your heart racing and can be the source of a lot of unnecessary stress.

Variables like water weight, your period, body composition and even scale accuracy can throw things way off and ruin your day. Maybe this time around you could stick with noticing how your clothes fit, how you feel or how happy you are with your self-image. And if you must have a measurement to go by, try these methods instead: 42 Mind+Body/Winter 2014

• Use a tape measure to record waist, arm, hip and thigh circumference.

• Get a scale that measures your body fat percentage.

• Count your reps at the gym or time your miles on your next jog.

• Enjoy healthier skin, better sleep, more laughs, easier trips up the stairs, more energy, a guilt-free glass of wine, being able to keep up with the kids, etc.

There are hundreds of ways to enjoy your health and feel good about yourself that don’t involve a scale or any number at all. I’d encourage you to try eliminating the numbers for good. Who says they have to weigh you at the doctor every time? I’ll tell you a secret… they don’t!

Like any addiction, obsessive weighing can be dangerous, and for that matter, just unnecessary. Try giving it up with the help of a friend.

Instead, let each other know positive changes you notice.

You’ll find this to be a much more rewarding relationship than your old and tired affair with the scale.

Time for change — where do we go from here?

Eating disorders are a very real part of the fabric of our society. These disorders can develop in anyone, from an athletic teen, to a stressed and overbooked housewife, to a pressured fitness instructor, or a successful CEO. “My mind didn’t care that I was a fantastic mom, a successful runner, a skilled nurse. All I could see was that I wasn’t thin enough. I didn’t think about anything else or value myself for anything else. ” Zoss’ experience tells of how all-consuming an eating disorder can become, even for someone who seemed to have it all together.

“I want women to know and remember how important they are to their friends and family. I lost sight of that, and it was so hard on my family — my girls, my husband at the time, my parents, my brothers and even my extended family. The sooner you can get help, the sooner you can get back to yourself and to them.

“The healing process took a long time for me. Even after my inpatient treatment, it took me years to gain the confidence and happiness I have now. I think my strong faith and God’s mercy helped me get through

things. I also started basing my self-worth on other things — the love of my family who helped me during everything I went through, my ability to care for my daughters, and the loving relationship I’m in, for 10 years now. I’ve gained respect for myself. I’m still active and healthconscious, but I have my life and my health in perspective.”

The recent shift toward healthier living is a positive change in our culture. Health and fitness are a valuable piece of who we are. But there’s more to it than that. We need to see each other on a deeper level.

Tell your girlfriend how much you love her smile, or how proud of her accomplishments you are, or how you love it when she calls to see how your day is going. Ask her how she’s doing and let her know you’re there to support her when she’s stressed or anxious. And when you start on a health kick, go for it — eat healthy, exercise daily, feel good.

Just be aware of how you measure success and reserve some of your focus for other things.

Our culture screams at us every day to look younger, thinner, fitter, better. We don’t have to listen. Why can’t we be funnier, happier, more caring?

Remember, you are a wonderful, complex person. You’re so valuable and loved by those around you. Let them know they are too. Together we can change how we view each other and the world around us.

Mind+Body/Winter 2014 43

44 Mind+Body/Winter 2014

You walk the walk.

You talk the talk.

So why do you still feel like an

IMPOSTER? Story by Christa Novelli

I

mposters fool others into thinking they are someone or something they are not. Job imposters, on the other hand, fool only themselves. Coined by psychologists Pauline Clance and Suzanne Imes in 1978, the term “job imposter syndrome” refers to highly capable individuals who feel they have somehow fooled others into thinking they are more competent than they really are.

Individuals who suffer from this overwhelming sense of fraudulent success may undermine their own careers and be plagued by feelings of fear or shame over even the simplest mistakes. The most ironic aspect of job imposter syndrome is that it is found almost exclusively among individuals who are intelligent and capable. In short, it is an ailment of the skilled worker. Those who actually are less than competent are much

more likely to overestimate their ability than to suffer from self-doubt.

As acerbic art critic Robert Hughes famously said, “The greater the artist, the greater the doubt. Perfect confidence is granted to the less talented as a consolation prize.” This is true not only in art, but in much of life.

Job imposter syndrome has been implicated in individuals’ decisions to avoid seeking

promotions or raises, to bypass job opportunities, and to accept positions for which they are overqualified due to fear they will be unable to find anything better. In the world of academia, job imposters have been found to “downshift,” or change their degree and career aspirations away from fields seen as more competitive, toward safer, but often less lucrative, choices.

Sociologists Jessica Collett and Jade Avelis from the University of Notre Dame presented their research on job imposterism among graduate students at the American Sociological Association’s annual meeting in August.

Collett and Avelis found that women were nearly twice as likely as men to suffer from job imposter syndrome and to let it impact their career choices negatively. They also found that job imposterism is more common among graduate students studying social sciences and humanities than hard sciences, something they hypothesize may be related to individuals who suffer from self-doubt hav-

ing opted out of STEM fields before graduate school.

So, how do you know if you are suffering from job imposter syndrome or simply in over your head? Joyce Roché, president and CEO of Girls, Inc. and author of the book “The Empress Has No Clothes: Conquering Self-Doubt to Embrace Success,” has created an “imposter syndrome test,” which can be found on her website, empresshasnoclothes. com. Essentially, in Roché’s estimation, if you can’t accept praise as legitimate and you feel that any success is due to sheer luck, you may be suffering from job imposter syndrome.

If you are actually failing at producing work or getting negative reviews, you may be in over your head. Alternately, you may be so frozen from self-doubt that you are not performing to the best of your ability. For those who are achieving some degree of success, the reality is it is unlikely you are being praised, offered additional duties or Mind+Body/Winter 2014 45

Collett and Avelis found that women were nearly twice as likely as men to suffer from job imposter syndrome and to let it impact their career choices negatively. promotions, or receiving positive job reviews all completely due to luck or your highly developed ability to fool others.

If that were the case, you would want to start buying lottery tickets and applying for roles in Hollywood movies.

Even once you appreciate that you are suffering from unfounded self-doubt, realizing it and overcoming it are two separate things. Overcome it you must, though, if you don’t want it to stand in the way of your career growth and job satisfaction.

Psychologists sometimes recommend positive affirmations – essentially repeating positive things about you to yourself.

Job imposters can benefit from a similar process. However, they do not need to say positive things to themselves, just simply avoid rebuffing the compliments they are hearing from others.

Practice keeping your mouth shut or simply saying thank you when someone says something Continued on page 48

46 Mind+Body/Winter 2014

Getting what you want — The art of negotiation

Knowing both how and when to negotiate, such as for a promotion or a higher salary, is an acquired skill.

Although it is tempting to let emotions rule, you have to remember that you are dealing with a business transaction. Here are a few tips to keep in mind.

1. Be enthusiastic so your employer, or potential employer, knows you really want the job.

An employer is much more likely to be willing to negotiate salary or other perks with someone who is enthusiastic about working for the company.

Engaged workers are good workers. Don’t come in with complaints or a bad attitude.

Come in with data and facts, which brings us to our next tip.

and your research shows that you are already making above the market rate, there should be a very compelling reason for your employer to pay you even more.

2. Know your worth.

in check.

This is not the time to beg or make comparisons to others. Yes, you need to know what makes you unique, but it should not be presented as a complaint. “I work so much harder than this other employee, and I’ve worked here longer and he makes

To build your case, you should know the market rate for the type of job you are doing or seeking. You also should know how valuable your skills are to the company or how hard you would be to replace. How much do they need an employee with your experience, education, talents or professional network contacts? How hard would it be to find someone else like you in your local community?

Take stock of what makes you unique.

This is also an opportunity to discover whether you are asking for something reasonable. If you want a raise

3. Before you negotiate, practice.

Know what you want to say and practice it in front of a mirror or with a friend playing the role of the boss.

4. Keep those emotions

more money than me!” might be true and unfair. However, you risk sounding like a whiner and losing your case by coming across as unprofessional when you present it that way. Stick to the facts, such as the going rate for someone with your experience or the unique role that you fill in the organization, without making comparisons to others.

5. Once you’ve made your request, stay quiet and wait for an answer.

When you have wrapped up your case, stop talking and wait for a response. Often, the person who speaks first will be the person to yield. If you continue to talk after you have exhausted your point, you risk becoming emotional or conceding defeat when you

might have been just moments away from success.

6. Remember to say thank you.

There are times when an employer will need to think about your request before getting back to you. There are times when the answer you get will be no. Either way, thank him or her for the time spent discussing your request and conclude the negotiation on a positive note.

7. Be prepared to walk away.

Know what you need in order to say yes. If the salary or some other aspect of the job does not meet your needs, you may need to decline a job offer. There is little worse than accepting a position that will make you miserable or that does not meet your basic needs. The end result of such an arrangement is often that you aren’t working for the employer for very long.

Mind+Body/Winter 2014 47

You’re not alone

Sometimes there is no choice but to steel yourself and carry on despite experiencing the cold sweat of self-doubt.

Susan Kelling of Venice, Fla., is a perfect example. After years of working in sales and then sales management for a title insurance company, she had a promotion foisted upon her. Her company needed an operations manager and they needed one now. She insists the position was offered to her not because of her ability, but because she was the only person who could start immediately. Kelling recalls sitting in her supervisor’s office as he described the new position he was offering her, including how she would need to create financial projection reports for 12 branches. The recollection of terror and not knowing what he was talking about remains years later.

Numbers are “not my skill set and not my interest,” she states. As she sat frozen, she could feel a bead of sweat run from her neck down her back. By the end of the meeting, the back of her suit was soaked in sweat, causing her to back out of the office so her supervisor would not see it. Despite claiming to this day, “I was incompetent to do this type of work,” Susan not only fulfilled the job duties, she was promoted further and eventually retired from the

nice about your job performance or ability.

Having clearly defined expectations is another way to help overcome imposter syndrome.

It is easier to feel confident you have met expectations if you are very clear on what they are.

It is easier to avoid questioning your results if your supervisor, 48 Mind+Body/Winter 2014

company having successfully managed branch operations for many years.

Clara Munoz, of Chico, Calif., on the other hand,

has experience with letting job imposter syndrome keep her from pursuing work in which she may have excelled.

Following her graduation from college with a bachelor’s degree in marketing, Clara, who is bilingual, applied for a job with a law firm. Needing an educated employee with her language skills, the firm offered her a position in client intake, interviewing potential clients and evaluating their cases. This was something for which Clara was certain she was not yet qualified. She insisted instead upon work as a file clerk, another position the firm had open at the time. She told the firm and herself that she wanted to gain more work experience before taking on such a public role. Disappointingly, Clara continued to work as a file clerk for six years without seeking or being offered promotion until her family relocated for her husband’s work, forcing her to resign and look for new, and fortunately, more satisfying employment.

manager or professor has explicitly explained what success looks like, which allows you to compare your results to that definition. If you do not work for someone who tells you what she or he expects of you in order to be deemed successful, ask for that information. “How will I know if I have been successful?”

or “What are your expectations for this project?” are very reasonable questions to ask.

Lastly, and this may be the most intimidating, seeking the counsel of others is very important for those suffering from job imposter syndrome. Own up to your fears, admit them to others and ask for the advice of those whose work you respect.

You might even hear from these successful people that they, too, doubt themselves.

Overcoming job imposter syndrome means successful women and men need to publically confess their own feelings of inadequacy, something that can seem extremely

Gaining self-confidence is not an overnight process. While working toward the goal of reducing self-doubt, you may benefit from simply faking the confidence you do not yet feel.

Start by holding yourself the way confident people do. Stand up straight; smile when you talk to people; look them in the eye; practice speaking at a reasonable tempo and volume – not too fast, too slow, or too loud or soft.

Dress in clothes that make you feel comfortable and good about how you look. Giving yourself a pep talk at the start of the day or before meetings, as clichéd as it seems, also can help boost confidence in the short term.

...seeking the counsel of others is very important for those suffering from job imposter syndrome. Own up to your fears, admit them to others and ask for the advice of those whose work you respect. scary because it might feel like revealing you are not qualified to do your job. However, there is strength and healing in numbers. As the founders of the Ada Initiative, an organization dedicated to supporting women in the male-dominated field of open technology, assert on their website, adainitiative.org: It’s easy to question ourselves individually – “Maybe I just got lucky” – but when you’re in a room full of people you respect and most of them admit to Impostor Syndrome, it’s hard to believe that we all “just got lucky.”

Over time, acting like a confident person can help you become one. If all else fails, reading about the ridiculous or sad situations others who suffer from job imposter syndrome have found themselves in (see “You’re Not Alone” sidebar), can provide some levity and perspective. If others can work through their self-doubt to find success, so can you if you force yourself to push through the fear and keep moving forward.

Get in front of customers with

Mind+Body January/February 2013

On the cover

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

Mind+Body’s

Yearlong Weight-Loss Journey

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

Work out at home

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How to break the habit

TO ADVERTISE CALL 970-224-7714 Mind+Body/Winter 2014 49

the end with mike rickett

Boost your health in 2014 Mike’s ‘Dirty Half Dozen’ can help.

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

I

t’s time to start your new-year exercise with a purpose. It’s time to be successful for a change. It’s time to put yourself into basic-training mode and start with the simple.

Here are the “Dirty Half Dozen” Quality vs. quantity: Quality always rules. Do exercises with a purpose. Don’t let fashion dictate function, i.e. bicep curls and crunches. Whole body exercises rule!

Clean vs. dirty: Eat with a purpose, and that purpose is to make you healthy, vibrant and disease free. You don’t have to be perfect or obsessed, but at least follow the 80/20 rule: 80 percent of the time, eat healthy; 20 percent of the time, eat … well … not so perfect. This allows your body to be able to digest junk food and actually boosts your immune system. Simply put, though, nothing tastes as good as lean feels.

Control vs. momentum: It seems like the trend now is if you can’t complete a movement, swing your body to fake it. That’s great for orthopedic surgeons, but not for you unless you like injuries. If you can’t lift it, don’t. Work up to it.

Consistent vs. inconsistent: Being consistent — a Monday, Wednesday, Friday, Saturday at 7 a.m. exerciser, for example — increases your chance of success. Remember, your body acts like a crock pot, not a microwave. It takes time to change. Give it the opportunity to do so.

Behavior vs. habit: Yes, there is a difference. A behavior is something that is innately in your body, while a habit is something you have learned. Don’t practice until you have it. Practice until you can’t forget it.

Attitude vs. genetics: Over time, good genetics can be overridden by poor habits, but a driven, positive attitude brings unlimited success. This success is not measured in ribbons and trophies, and that includes participation awards, but in the people, places and things you get to experience in the pursuit of excellence. It becomes contagious and creates an environment of passionate, compassionate and motivated leaders of the fitness movement.

So what’s your excuse? Lose it and get moving!

50 Mind+Body/Winter 2014

Meet Dennis and Mat...

Owners Dennis and Mat Dinsmore are longtime Colorado residents with a passion for wine and spirits. With the largest selection in Northern Colorado and a customer-centric approach to business, Dennis and Mat have the perfect pairing for your next get together. Stop in today and see how Dennis and Mat make Wilbur’s Total Beverage more than just a liquor store.

South College 52 2201 Mind+Body/Winter 2014

• (970) 226-8662

So much more than a liquor store.

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