Mind+Body November/December 2013

November/December 2013

Raise a Glass With a great seasonal cocktail

Get the secrets to aging gracefully Mind+Body’s

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

Triple Threat

One jacket, three great looks

On the cover

BECKY JENSEN

The Wonder Wo-Mom shares how she does it all

LOCAL RESIDENTIAL CUSTOMER

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

28

32

Features

32

Everday Hero

With twin boys, a thriving freelance writing business, active social life and an enthusiam for fitness and the outdoors, Becky Jensen is taking life head on and winning.

40 Holiday Blues?

Kick the

Mind+Body takes a look at ways to fight holiday depression and make this holiday season a happy occasion for the whole family.

44 Weight-Loss Journey Mind+Body 2013

Missie gets ready to head into the home stretch as she enters month 11 of her yearlong journey to self improvement.

16 Departments Get Style Fun finds 8 Triple threat 10

Get Beautiful Glam it up 12

Get Healthy Grocery Aisle Nutrition Boosters 14 Healthy recipes 16 On the rocks 20

Get Fit Workout 22 Gear up for winter 24

Get Centered Cure for the football widow 26 Secrets to aging with grace 28

on the cover Becky Jensen photographed by Nathan Rega, Harper Point Photography.

Hair and Makeup by Ali Foster-Crowley, The Cutlery Salon Everyday Hero spread hair and makeup by Sarah Marshall, The Cutlery Salon Blue lace cap sleeved dress ($59), Style&co. Gold-Tone 3 Row Filigree Illusion Necklace Silver ($28) and Bracelet($24) courtesy of Macy’s Fort Collins Mind+Body/November–December 2013 3

Mind+Body magazine

President/Publisher

Kathy Jack-Romero kathyjackromero@coloradoan.com 970.224.7885

Mind+Body Editor

Kristi Fanning kristifanning@coloradoan.com 970.416.3991

Managing Editor

Alicia Preston aliciapreston@coloradoan.com 970.224.7802

Art Director

Online Editor

Advertising Director

Sales Lead

Ad Services Manager

Production Artist

Distribution Manager

Erika Moore erikamoore@coloradoan.com 970.416.3941 Sarah Armstrong saraharmstrong@coloradoan.com 970-224-7819 JoAnn Kurtyak jkurtyak@coloradoan.com 970.416.3989 Ryan Young ryanyoung@coloradoan.com 970-416-3918 Bonnie Huey bonniehuey@coloradoan.com 970.416.3923 Matt Varns mattvarns@coloradoan.com 970.224.3914 Tim Walters tiwalters@usatoday.com 970.224.7875

Contributing Writers

Rachel Metzgar, Andrew Kensley, Mike Rickett, Rocky Rigney, Eric Neilsen, Alicia Preston

Contributing Editors

Victoria Murray, Jayme DeLoss

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 ©2013 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/November–December 2013

Contributors

Alicia Preston Managing Editor Alicia grew up in Fort Collins and graduated from Colorado State University. Before joining the Mind+Body team, she conceptually edited books at a publishing house as a Senior Editor.

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

Nathan Rega Cover Photo Nathan is the lead commercial photographer at Harper Point Photography. Some of Harper Point’s images have been seen in Grazia, Vanity Fair, and Knitscene. You can see his work at harperpoint.com.

6 Mind+Body/November–December 2013

Rocky Rigney Chef Rocky graduated from Le Cordon Bleu in 2007 and has worked under three James Beard awardwinning Chefs and two mobile 5 star restaurants. He is a certified chef and nutrition coach. He can be reached at chefrocky@ impact-chiropractic.com.

Andrew Kensley Writer

Andrew Kensley also contributes to articles and features in the Fort Collins Coloradoan Travel and Life sections. Follow him on facebook at www.facebook.com/ AndrewKensleyWriter

Eric Neilsen Writer

Eric has been coach, trainer & athlete for over 20 years. He currently lives in Fort Collins, Colorado where he runs a multi-sport coaching & consulting business. For more information visit www.coachericneilsen.blogspot.com.

Checking in Kristi Fanning

Mind+Body Editor

T

his has got to be the hardest editor’s letter I have had to write. Not only am I writing this just hours before deadline, but I am also announcing that I will no longer be the editor for this magazine. Although I am sad, this is actually great news. I still will be managing the magazine, and we have added to our staff. In January, you will be introduced to your new editor, Alicia Preston. Alicia already has begun working hard for you, putting 2014 plans and strategies together. But don’t let this news overshadow your excitement for the holiday issue. We have great stories, tips and ideas to share with you.

As holidays get closer with each passing day, we begin to anticipate the fun and excitement that time off from normal routines, travel and family traditions create. Often that early excitement quickly turns to stress and drama. On page 40, we address tips to avoid holiday depression. We also talk about holiday etiquette.

Is it OK to say Xmas? My opinion — no.

With the holidays also come parties, cocktails, dresses and weight gain! We feature tips for winter drinks to serve your friends and guests, winter workout gear to keep your workouts effective, and a few casual fashion trends that will get you through the season. We also partnered with Dryology to create a step-by-step guide to hair-

styles you might not have tried. You can find that on page 12.

And don’t forget to catch up with the Mind + Body Weight Loss Journey. Missie Broyles has continued to work hard, push through plateaus and chart great results. We couldn’t be more proud of Missie’s accomplishments and she still has further to go.

I have enjoyed being the first to tell you what to expect with each issue for the past two years. I’ve let you into my personal life, and I can’t wait to show you what we have in store for 2014. For starters, we finally have launched a Facebook page. Like us! And talk with us. Having support from others who are like-minded can help you reach your personal goals. Visit us at Facebook.com/mindbodymag.

We also post a digital version of each issue with expanded content on Coloradoan.com/mindbody. As always, you can reach me at kristifanning@coloradoan.com.

Here’s to your health,

Mind+Body/November–December 2013 7

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Hand-made, wool-blend crochet Colorado Flag Beanie, available in custom colors, $34. Chevron Infinity Scarf, light-weight viscose, available in 5 colors, $18. Colorado Flag Slouchy Sweatshirt, super soft blend of recycled & organic cotton, hooded & cut-off versions available in 4 colors. $46 Akinz, Downtown Fort Collins, 970-682-1750, Akinz.com

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8 Mind+Body/November–December 2013

Express yourself!

Signs. We’ll help you find the perfect inspired saying.

Choose from over 60 styles. $7.95 - $49.95, The Perennial Gardener, Downtown Fort Collins, 970-472-2640

Caldrea Lotions and Soaps, made with essential oils, starting at $11.99. Candle is $21.99, Bath Garden Center, 2000 E. Prospect Rd, 970-484-5022, bathgardencenter.com

Multi-color Reversible Cloak to keep you warm all winter long, 100% acrylic.

Made in France. $89 Hearne’s, Downtown Fort Collins, 970-224-4653, HearnesFineGoods.com

Capture the essence of forest with the festively packaged Thymes Frasier Fir Pinecone Reed Diffuser Set $60, Poured Candle $32.50, and Votive Lantern $28.50.

Follow your nose to EsScentuals, Downtown Fort Collins, 970-482-7832

Organic Cotton Alo Inhale Shirred Legging $63.99, and earth friendly pure karma Paradise Cove Top $48, Prima Bodywear, in the Opera Galleria, 970-484-2623, primabodywear.com

Mind+Body/November–December 2013 9

get style

TRIPLE THREAT Don’t let the chill of fall keep you from looking fabulous this fall. One great jacket is all you need to score this season—like this deep eggplant Alfami pleather jacket from Macy’s-Fort Collins ($99.99).

We’ll show you how versatile this look can be, seamlessly transforming your look for any occasion.

Casual Sunday Lucky Brand Jeans Sweet N Low Bootcut, $89.50; Lucky Brand Jeans Annabeth Mixed Print Top, $99; Collection XIIX Scarf, $38; Clarks Propose Pixie Flats, $80; Style&co. Gold-Tone Textured Bracelet, $28; Nine West Novelty Pleated Worker Hat, $32

Office Jungle Style&co. Snakeskin-Print Pencil Skirt, $24.98; Alfani Three-Quarter-Sleeve Belted Blouse, $41.40; Bandolino Christana Booties, $99; Style&co. Gold Ring Necklace, $26; Style&co.

Gold-Tone Open Teardrop Earrings, $16; M. Haskell Gold Bracelet, $30.50;

Get the pieces featured here at Macy’s Fort Collins

10 Mind+Body/November–December 2013

Date Night Sparkle Style&co. Curvy-Fit Embellished Black Wash Skinny Jeans, $49; INC International Concepts Cap-Sleeve Sequin Tee, $59.50; Style&co. Silver and Hematite Tone Long Mesh Chain Necklace, $30; Style&co. Hematite Tone Openwork Bracelet, $24; Style&co. Naveah Peep Toe Pumps, $69; GUESS Tassel Drop Earrings, $28

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Glam it up

with Dryology

Screen Siren PREPARATION

Blow-dry hair completely. Thoroughly comb hair and part as desired. Section hair into 2 sections—front and back.

FRONT SECTIONS

On either side of part line, split hair into 2 horizontal sections. (Use the corner of your eyebrow as a guide.) Starting with the top section, roll hair onto a small curling iron, rolling under and avoiding the roots. (Hold for a minimum of 30 seconds.) Undo the section from the curling iron and roll onto a hair curler. Secure and let cool. Repeat for all four front sections.

BACK SECTIONS

Make three horizontal sections of hair, then split each in half vertically. Starting at the bottom, roll onto small curling iron. (Hold for a minimum of 30 seconds.) Then, roll onto a hair curler, secure and let cool. Repeat for all six back sections.

DRESS THE HAIR

Once hair has cooled, remove all hair curlers. Gently comb hair in a downward motion until waves appear throughout hair.

Spray with hairspray and re-comb. Spray again if desired.

For step-by-step directions with photos, visit coloradoan.com/mindbody

Screen Siren toolbox Here are the tools you’ll need to create your Screen Siren look:

A volumiser, such as Kevin.Murphy Anti.Gravity, to add volume and provide structure for you style

Hair pins to hold hair sections and secure rollers, and rollers to give curls structure while they cool.

A wide tooth comb for detangling and sectioning wet hair.

12 Mind+Body/November–December 2013

Get all the tools you’ll need with the Kevin.Murphy Screen Siren Kit, $47, available at Dryology, 217 Linden St., Old Town Fort Collins, 970.221.2055

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Take center-stage at your holiday parties this season with these knock-out dos.

Whether you want to let your locks flow or pull your hair back for an effortless look, these styles will shine all night.

Red Carpet Updo FRONT SECTION:

Make a loose fishtail braid (or simply twist) the fringe.

BACK SECTION:

Take 1-inch sections of hair and loosely twist around the curve of head.

FINISHING TOUCHES:

Bunch remaining hair below ear into a messy bun. Secure with bobby pins as needed and refine with spray as desired.

DRESS THE HAIR:

Add clips, flowers, ribbons or any other decorative pieces to dress your look for any occasion.

For step-by-step directions with photos, visit coloradoan.com/mindbody

Stylist: Julie Urich

Model: Kourtney Hand

Don’t have the time or tools to do it yourself?

Pamper yourself and get one of the looks featured here at Dryology, 217 Linden St, Old Town Fort Collins, 970.221.2055, dryologyhair.com

Dress up your do Regardless of your hair length or texture, you can still glam up your do for your next holiday party by adding a temporary sparkle, color or a great accessory.

Dress up your pixie cut with an Emi-Jay Multistrand and Crystal Ladder Headband (pictured above) $30, available at Dryology, 217 Linden St., Old Town Fort Collins, 970.221.2055

Elevate the everyday ponytail with an Emi-Jay Crystal Bead Hair Tie starting at $10, available at Dryology, 217 Linden St., Old Town Fort Collins, 970.221.2055

Add some shimmer with the Kevin.Muphy Color.Bug $25, available at Dryology, 217 Linden St., Old Town Fort Collins, 970.221.2055

Your hair will sparkle with Graftobian Glitter Spray $8, available at Dryology, 217 Linden St., Old Town Fort Collins, 970.221.2055

Mind+Body/November–December 2013 13

get healthy

Grocery Aisle Nutrition Boosters The grocery store can be an overwhelming place when you’re trying to buy ingredients to make nutritious yet tasty meals for your family. Start with these ten nutrition-boosting items to ensure your meals are healthy and flavorful. Quick and easy to cook with, fruits, veggies, oils and nuts are just a few of the things that will spike up the nutritional content of your meal.

Don’t be afraid to get creative—mix ‘n match and put a spin on an old favorite or craft a new recipe from scratch.

Frozen Veggies: Keep a bag or two in your freezer—it’s an easy way to be sure to include nutritious, low-calorie produce with every meal. Look for plain veggies with no added salt.

Garlic and Onion: Garlic and onions have as many nutritional benefits as they do flavor. Store them away from sunlight in a cool area and chop fresh when preparing your meals.

Canned Beans: Add a can to your soups, stews, casseroles—anything that needs a little something extra. The nutrients in beans are countless and promote healthy bacteria for good overall health.

Canned Tomatoes: Tomatoes are a great base to start any dish. Or mix in some onion, cilantro and chilies in the food processor for a quick, flavorful salsa.

Fresh or Frozen Fruit: Fresh fruit has the best nutrition content and keeping them in sight encourages you to use them, plus it adds some color to your kitchen. If your favorite fruit is out of season, the frozen counterpart is good alternative.

Low-Fat or Fat-Free Plain Greek Yogurt or Cottage Cheese: Both are a quick and easy way to add protein to a meal or snack. They also make a great base for smoothies and are a healthier alternative for your favorite veggie or chip dips.

14 Mind+Body/November–December 2013

Eggs: Cheap, long-shelf life, low fat, high protein, high nutrition content, easy to cook in a variety of ways. Look for eggs from hens fed a variety of foods rather than only grains.

Fresh Veggies: Locally grown, in-season produce is highest in nutritional benefits.

Delicate veggies like asparagus, green beans and cucumbers should be used first, and save the sturdier veggies like broccoli, cabbage and carrots later in the week to cut back on waste.

Nuts and Nut Butters: All nuts have different nutrients, so try out a variety. Be creative—add to cereals, salads, smoothies, dips and all of your favorite snacks.

Oils: Use clear oils for higher heat cooking and darker oils for lower heat cooking. Never let your oils burn as it is a known carcinogen. Try adding oils at the end of cooking a meal for dressings or sauces.

Mind+Body/November–December 2013 15

Sweet

Indulgences We know the recipes this month aren’t necessarily low calorie.

But with healthy additions like pumpkin (mmm... fiber) and pear, and natural ingredients, these recipes are healthier than some of the processed baked goods you’ll be tempted by this holiday season. So, when you feel the urge to indulge your sweet tooth or have guests to please, try one of these decadent recipes from local chef Rocky Rigney.

Grilled P&P with Warm Mint Julep Sauce

get healthy healthy recipes

Chef Rocky’s Bread Pudding With Warm Bourbon Sauce

Grilled P&P with Warm Mint Julep Sauce Yields 5-6 Servings

Grilled Pears & Pineapple

3 organic pears (cut in half, seeds removed) 1 organic pineapple, peeled and sliced into rounds, core removed 1 stick of organic unsalted butter 1 cups brown sugar 1 tablespoon ground cinnamon

Preheat a grill to medium-high heat.

Place pears and pineapples evenly on a large pan. Melt butter in a small sauce pot over low heat, add brown sugar and cinnamon until incorporated and pour over pears. Place pears directly onto hot grill.

Cook for 2-3 minutes on each side.

Mint Julep Sauce ½ cup organic butter 8 mint leaves 1 cup granulated sugar 1 free-range organic egg, lightly beaten 3 tablespoons bourbon

In a medium-size sauce pot over low heat, melt butter. Add your sugar and egg, 18 Mind+Body/November–December 2013

and mint. Whisk well. Allow mixture to cook, stirring constantly until the sugar is completely dissolved and a thick, syrupy consistency has been reached. Remove from heat, strain mixture to remove mint, and finally whisk in bourbon to taste. The sauce should be soft, creamy, and smooth. Whisk and reheat before serving.

Bread Pudding

over the bread. Combine the eggs, milk, sugar, cinnamon, brandy, amaretto and melted butter (slightly cooled) together in a large bowl, whisk well and pour over the bread. The mixture should look fairly wet and the bread should be slightly submerged when pressed with a spatula.

Bake uncovered for approximately 30 minutes. The consistency should be that of a thick pudding. If the middle is too loose, place the bread pudding back in the oven until the center has set. Allow pudding to cool slightly. Serve by pouring bourbon sauce on top enjoy!!

Bourbon Sauce

Preheat your oven to 350°F. Grease a 9X13-inch glass baking dish. Align bread in the pan and sprinkle the white chocolate

In a medium-size sauce pot over low heat, melt butter. Add your sugar and egg slowly while stirring. Whisk well. Allow mixture to cook, stirring constantly until a perfect consistency has been reached. Remove from heat and whisk bourbon to taste; allow cooling. Whisk and reheat before serving. The sauce should be soft, creamy, and smooth.

Chef Rocky’s Bread Pudding, With Warm Bourbon Sauce Yields 8-10 Servings

2 quarts of curly bread cubes, in 1-inch pieces 4 ounces white chocolate, coarsely chopped 3 large organic free range eggs 1 quart heavy whipping cream 4 tablespoons brandy 2 tablespoons amaretto 3/4 cup sugar 2 teaspoons ground cinnamon 1/4 Cup organic butter, melted

½ cup organic butter 1 cup granulated sugar 1 free range organic egg, lightly beaten 2 tablespoons bourbon (whiskey)

Pumpkin Chocolate Cheesecake Brownies Yields roughly 24 Brownies

Chocolate Pumpkin Batter

/3 cup organic butter, soft and cubed 1 1/2 ounces unsweetened chocolate, coarsely chopped 1/2 cup boiling water 1 cup canned organic pumpkin 2 organic free-range organic eggs, lightly beaten 2 cups all-purpose flour 1 1/2 cups sugar 3/4 teaspoon baking soda 1/2 teaspoon salt

1

Cheesecake Batter 8 ounces cream cheese 1/2 cup organic canned pumpkin 1/4 cup sugar 1 teaspoon vanilla extract 3/4 teaspoon Cinnamon 3/4 teaspoon ground ginger 1 /8 teaspoon ground cloves 1 organic free range egg 1 cup semisweet chocolate chips

For chocolate pumpkin batter; on the stovetop, using a small sauce pot, melt butter and chocolate; stir until smooth. Allow to cool slightly. In a large bowl stir in pumpkin, eggs and add the chocolate mixture. In a separate bowl combine the flour, sugar, baking soda and salt; gradually add to chocolate mixture along with the boiling water to help with mixing and consistency.

Transfer to a large baking pan.

For cheesecake batter; in a medium-size bowl, mix the cream cheese and pumpkin until smooth. Add sugar, vanilla, spices, and mix. Add egg and beat on low speed until combined. Add mixture over the chocolate batter. Cut through batter with a knife to swirl the cheesecake portion. Sprinkle with chocolate chips.

Pre-heat oven to 350째F. Allow brownies to bake for 25-30 minutes. Cool on a wire rack.

Cut into bars and enjoy!!!

Pumpkin Chocolate Cheesecake Brownies

get healthy on the rocks

Tradition with a twist Spice up your holiday drinks with these tasty variations of classic cocktails.

At Ace Gillett’s Lounge (located under the Armstrong Hotel in downtown Fort Collins), Ray Harvey gives his original concoctions flare by adding autumnal fruits and holiday flavors. With 5-star pear cognac and peach brandy from a local distillery, Feisty Spirits, these authentic after-dinner drinks are sure to be a new favorite.

Pear and Peppermint Stinger 2 1/2 ounces of Belle de Brillet pear cognac 1/4 ounce of peppermint liqueur

Stir, then strain into a chilled cocktail glass. Garnish with a small candy cane or slice of pear.

Peach Brandy and Raisin Old Fashioned 2 ounces of peach brandy 1/4 ounce of simple syrup (equal parts sugar & water, boiled) 1 dash of orange bitters

Gently muddle 5 raisins, 2 Bordeaux cherries, and 1 fresh orange slice in a rocks glass. (Don’t have a muddler? The handleend of a wooden spoon works well as a substitute to mash up the fruit.) Fill the glass with ice and add the ingredients. Top the cocktail with soda water and roll the drink back and forth.

20 Mind+Body/November–December 2013

Mind+Body/November–December 2013 21

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Long & lean workout Instructions Pure Barre workouts incorporate small, isometric movements to burn fat, lift your seat, taper your hips, and tone your thighs, abs, and arms. You’ll see results in just 10 classes! Class starts with a warm-up in the center of the room with light weights, exercises at the barre to tone your thighs, seat and abs with stretching in between, and final ab work and end stretching.

Models: Pure Barre instructors Erika Dull, Lori Loeb, Christine Marshall, and Stephanie Spalding. Models are wearing Pure Barre tanks and pants by Splits59 and KarmaWear all available for purchase at Pure Barre: 2948 Council Tree Ave #119, Fort Collins, CO 80525. Visit www.purebarre.com for class schedules and pricing.

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

2

Sculpt arms: Sculpt and strengthen your arms and upper back with light weights and conditioning.

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Warm Up: Jump right in with a high-energy warm-up to wake up the muscles and target the abs and arms.

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Tone Thighs: Step up to the ballet barre to taper and tone your thighs.

About the owner Stephanie Spalding grew up dancing, skiing, and playing field hockey, all of which she did throughout high school and college. After a stint with the Washington Wizards NBA dance team, in 2007 she moved to Colorado for her love of the mountains and continued to dance professionally with the Rocky Mountain Rockstarz and Dream Project performance teams. She was first introduced to Pure Barre through friends and immediately knew she found something special. Pure Barre was the perfect way to combine her love for dance with a killer workout. While the physical benefits were the hook that drew her in, Stephanie truly values the mental and emotional well-being Pure Barre provides, as well as the community it fosters. She is thrilled to share her passion for the Pure Barre technique and healthy lifestyle with Northern Colorado!

22 Mind+Body/November–December 2013

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4

Lift seat: Lift and shape your seat with small and precise movements.

5

Flatten abs: Define and strengthen your entire abdominal wall with targeted exercises.

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Cool Down: Wind down by stretching and elongating your muscles Mind+Body/November–December 2013 23

get fit

Gear up for Winter

Waterproof and windproof, the Brooks Infinity Anorak is the perfect top layer to keep you warm during your winter runs. Runner’s Roost, Front Range Village, 970. 224.9114

Dropping temperatures got you singing the treadmill blues? Get back to the trails with these easy winter upgrades to your usual running gear.

Made with dri-fit technoloy, the Nike Thermal Half Zip Pullover ($85) and Thermal Running Pants ($75) are great pieces to keep you warm and dry as the temperature drops. Runner’s Roost, Front Range Village, 970. 224.9114

These Brooks Vapor Dry Gloves ($34) feature touchscreen compatible technology, meaning you can mix up your tunes without exposing your fingers. Runner’s Roost, Front Range Village, 970. 224.9114

Protect your eyes on those bright snowy days with a pair of Tifosi Sunglasses ($59.95). Featuring three interchangeable lenses, they offer full UVA/UVB protection. Runner’s Roost, Front Range Village, 970. 224.9114

24 Mind+Body/November–December 2013

This Cuffed Smartwool Beanie ($28) does double duty. In addition to insulating your head, the cuff can be pulled down to keep your ears warm.

Runner’s Roost, Front Range Village, 970. 224.9114

Mind+Body/November–December 2013 25

get centered

Kiss being a football widow goodbye

By Eric Neilsen

Football season has consumed your significant other this fall and you’re getting restless for things to do. Here area some simple activities to try while the game is on.

Reconnect with friends.

This can be done in person by meeting up for coffee, going for a walk or spending some time shopping (retail therapy). Better yet, you could do the spa day together or try a new workout.

If you’re reconnecting from a distance, instead of checking in with a text or emailing, do it the old-fashioned way and pick up the phone and call. Finally, you could simply write a letter or send a postcard. Who doesn’t like getting a letter in the mail?

Explore through exercise.

The benefits of exercise are too numerous to list. Exercise is probably one of the best ways to change your mood. Think about it, when was the last time you finished a workout and felt depressed or grumpy? There are so many great ways to get exercise, especially living along the Front Range. There are miles of trails in and around Fort Collins to explore by foot 26 Mind+Body/November–December 2013

or bicycle. Some popular websites to check out include fcgov.com/bicycling, fcgov.com/naturalareas and larimer.org/naturalresources. With the weather changing, you may need to get some better gear to handle the cooler weather. It’s good to keep moving regardless of the temperature.

Volunteer.

What a great way to give back to this wonderful community we live in. There are plenty of volunteer opportunities to be found. Animal lovers, check out the Larimer Humane Society. The city of Fort Collins has several natural area volunteer projects.

Local sporting events are always looking for volunteers to assist with check in, handing out food at the finish or helping keep the course safe.

Rest and recover. When was the last time you checked out from the busy world, turned off the phone and just pampered yourself a bit? There are several local day spas at which you can book a variety of services depending on your body’s needs. Manicure, pedicure, facial, massage, sauna, steam, etc. … Or maybe the guys are watching the

game somewhere else. You could have a spa day at home and never get out of your pajamas. Maybe start with a soak in a hot bath, followed by your favorite breakfast. Find a good book, stoke up the fire and settle in on the couch for some downtime. Maybe a nap will ensue now that you are good and relaxed.

Take a cooking class. Some would say the way to a man’s heart is through his stomach. If you like to cook or have always wanted to learn to cook better, wait no longer. First step, decide what type of class you would like to attend. Demonstration classes can be found at Salud Cooking School and The Cupboard, a kitchen store featuring plenty of specialty ingredients and kitchen utensils.

If you’re looking for the hands-on approach where you get to slice, dice, chop and presto a yummy meal, check out Come Back to the Table.

So don’t dread football season.

Instead, think of it as a hall pass of three to four hours for you to get out and have some fun!

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get centered

By Rachel Metzgar

Secrets to aging with grace

By Rachel Metzger

A

ging with grace is something we all strive toward as we grow older. With life’s constant barrage of responsibility, daily crises and ever emerging new stresses, our brains stay active.

But is that enough to ensure the health of our minds? There are so many factors involved when considering how to address this important part of our well-being. Luckily, pioneering efforts in this field provide a wealth of knowledge to help us succeed.

To solve the problem of the inevitable deterioration of the human mind that we all someday will face, it’s best to first understand it.

Despite what many may think, some aspects of brain activity, such as spatial skills and speed of thought, actually can begin to decline as early as the late twenties.

Although significant changes and problems don’t usually present themselves until much later, it’s good to know how much time is working against us. From the 30s and into the 50s, things like memory, reasoning and verbal fluency can take a hit. Once we reach 60, our brains actually begin to shrink in size. We can lose as much as 15 percent of the volume of our brains by the time we reach our 70s. With the loss of tissue, the disappearance of network connections in our minds, a depletion of dopamine — which helps to transmit signals — and the ever–looming threat of Alzheimer’s, we have a lot of things to combat.

Don’t panic. There are positive pieces of aging that keep us going despite all the worries. In middle age, we seem to be very proficient in regulating emotions, making moral decisions Mind+Body/November–December 2013 29

get centered

and sorting through social situations. Plus, studies show that starting around age 40 the brain seems to focus more on positive images rather than negative. This trend is shown to continue into old age. So, you may be slower, but you also will be happier!

It may feel as if our minds and bodies are plotting our demise as we get older, but there are ways to fight back.

First, stay physically active. Not only will exercise promote good blood flow to the brain, but it reduces your risk of conditions such as high blood pressure, stroke and diabetes, which all can put us at risk for Alzheimer’s.

Stick to a healthy diet that is low in fat and cholesterol to prevent many ailments that lead to brain deterioration. Include foods like dark vegetables and fruits as well to protect and strengthen your brain cells.

Get enough sleep. Our bodies and minds rejuvenate themselves as we snooze so make sure you hit the hay on time most nights.

These are just a few of the obvious physical ways to care for our continued mental well-being, but social and mental activities also play a huge role. These tips and tricks can lessen our stress and stimulate brain activity, maintaining healthy connections and strengthening brain cells.

Try doing everyday activities with your 30 Mind+Body/November–December 2013

”

nondominant hand.

Your brain will work harder and learn to function better.

Start memorizing phone numbers instead of looking them up every time. Play. Participate in games and activities that require focus. Solve math problems, make a jigsaw puzzle, play cards or shoot pool.

De-stress your life. Stress ages us both physically and mentally. Join a yoga class, meditate, take walks or hang out with friends to minimize the effects of stress.

Mental activities are especially important after retirement. With the necessities of work no longer a demand on our time, the sudden decline in thought stimulation can be dangerous. And the boredom or feeling of not being needed can even lead to depression. As you approach retirement, fight back by keeping your mind sharp and engaging in new activities.

Take up a hobby that challenges you.

Find something you have never had time for and indulge.

Exercise your brain, too. Things like wordfinding puzzles, word games or memory games stimulate the mind and keep those synapses working.

No matter what your age, it is never too late or too early to start focusing on you.

Reading also can bring you enjoyment and will keep your mind and imagination healthy and active.

Never stop partying. Late-night poker may not be your social scene anymore, but healthy social interactions are still important. Keep up with your friends. Go to breakfast once a week, hang out with your family or join a bridge club. A fulfilling social life is good for you at every stage of life and will keep your mind both healthy and happy.

No matter what your age, it is never too late or too early to start focusing on you. Keeping your mind and body healthy, active and creative will help to mold and maintain the life you want and deserve. So, to the passing of time we say, “Bring it on.”

Things can only get better from here when we let the positive possibilities of this life take control.

Hero everyday

With twin boys, a thriving freelance writing business, active social life and an enthusiasm for fitness and the outdoors, Becky Jensen is taking life head on and winning.

Let’s describe the prototypical, 21st-century Northern Colorado woman.

For starters, she is physically fit.

More than half of Colorado college grads are females, so she is most likely a professional.

If she calls family-friendly Fort Collins home, she probably has children, though is not necessarily married (the divorce rate in Colorado is consistent with that of the rest of the country). She’s charitable and environmentally conscious, considers herself a locavore, loves the outdoors, and has a furry pet or two.

This gal needs a name. Let’s call her “Wonder Wo-Mom.” This strong woman works hard, yet appreciates the value of happy hour at one of our local microbreweries. She gains joy from simple pleasures like biking to work or playing cards with her kids. She is deeply passionate about sustainability, maintaining personal freedoms and not taking life so darn

32 Mind+Body/November–December 2013

seriously.

Regardless of her physical address, her career choice or her socioeconomic status, this representative figure is vulnerable to the same issues as women everywhere: self-doubt, depression, weight concerns, balancing the bill-paying work assignment with her kids’ music recitals, making lunches and searching for Mr. Right.

Becky Jensen, 43-year-old freelance writer, Fort Collins resident and divorced mother of twin 12-year-olds, fits the bill.

Becky Jensen is you.

She might not look like you.

She probably knows more than you’ll ever know about the differences between DC and Marvel comic characters. She is quite possibly funnier than you, is more comfortable inserting the word “juxtapose” into a casual conversation, or can skillfully spin more plates than you can.

But if you take a moment to search deep beyond those

blinding blue eyes cruising around Old Town, you’ll quickly understand what you have in common. She cries and laughs and complains like you. As long as there’s no start gun or timer, she’s just happy for everyone to finish the race together, and grab an organic carrot juice smoothie afterward.

Becky Jensen wants to feel like a princess who can get stuff done, crush a volleyball and bag 14ers, but a princess nonetheless.

(Sound familiar?) Just because she happens to grace the pages of this magazine wearing four-inch heels, a mask and a superhero costume doesn’t mean she isn’t ready to fold laundry or bang out 300 grammatically precise words of Web content or marketing material on a strict deadline.

She communicates in cozy metaphors and tangents, and recounts colorful anecdotes with confidence. Her eloquence is peppered with reverence for life’s delicacies, successes,

Wonder Woman is a registered trademark of DC Comics

By Andrew Kensley Photos by Nathan Rega

Costume from Life of the Party, 4025 S Mason St., Fort Collins, 970.530.3000

Mind+Body/November–December 2013 33

failures and inanities. She will never turn down hugs.

Mind+Body sat down with the proud stickler for manners (Note to waiters: ask for her ID and call her Miss Jensen, and you’ll be in for a big tip) to discuss the challenges of carrying the double-X chromosome in modern times.

Disclaimer: She’s got a lot of energy. Try to keep up.

M+B: How did you end up settling in Fort Collins?

BJ: I grew up on a farm in central Iowa until I was 8. My dad had always had this love of the West. When there were three of us left at home, he and my mom decided to pack up and head out West. We moved to Fort Collins. Then they secondguessed themselves, and said, “What have we done? We’ve uprooted our children, from everything we’ve ever known!” and moved back after probably

half a year. When they were back in Iowa they said, ‘We didn’t give it a shot.’ So they packed us all back up, came back out, and we’ve been back here ever since. I went to Irish Elementary, Blevins Middle School, Poudre High School and put myself through college

”

years, which started me on the path of saying I’m so grateful for this beautiful planet where we live. Then I stayed home to take care of the boys, then started freelancing. Now I do copy writing, web content, newsletters, blogs and articles, and you name it, marketing

I feel like getting to my 40s opened me up to possibilities, not saying, ‘I’m too old to do this.’

at CSU. My mom still lives in the house where I grew up, here in town, on Mulberry Street.

M+B: You’ve built a very successful career in marketing and freelance writing. Describe your career now.

BJ: I worked for the Nature Conservancy for almost two

34 Mind+Body/November–December 2013

materials, brochures, any kind of collateral for nonprofits, forprofits, local businesses, across the board. Everything from home remodeler to whiskey distiller, to nail and wax lounge. I need to believe in the organization that I’m working for, and really like the people

and what they’re doing and be able to believe in the story that I’m helping to craft for them.

M+B: Have you always been one to seek out challenges?

BJ: I would say I like to challenge myself, I do, but being the youngest of 10 — which blows people out of the water — we were always playing something. It wasn’t which sports you were in; it was how many. I was in track, basketball, softball and volleyball. So there’s a bit of a competitive nature in me. Even at a young age, my family instilled in me this sense of seeking out and pushing yourself to accomplish something. Whether it’s that team win or pushing yourself to do better each time.

M+B: Do you still feel that way?

BJ: I’ve changed a bit. I push myself because it feels good, but I don’t sign up for running races

Batwoman is a registered trademark of DC Comics

Costume from Life of the Party, 4025 S Mason St., Fort Collins, 970.530.3000

anymore. It turns me into a weirdo. I lose the joy of running when I’m in an organized race.

When I run by myself I breathe deeply, I run with a smile on my face, I run for joy, I experience things around me. I never put in earbuds; I’m listening to the river, and the birds and my footsteps, and my heart pounding. When I get into a race, I’m concerned about me against all the people around me. I feel like that greyhound on the track, you know what I mean? And I’ve got to burst out of the gate and I’ve got to beat a certain time and I lose the joy.

M+B: Do you wish you were less competitive?

BJ: I recognize it in myself so I just remove myself from the situation. I still play competitive volleyball, I play twice a week and then I play tournaments throughout the summer. When you get in a team environment like that, there’s a competitive nature, but you’re working together for something.

And there’s always good sportsmanship that’s underlying everything. I think I’m hardest on myself when I get to those running races, because it’s me against me. It doesn’t bring out the best in me, even if it’s one that’s supporting a good cause.

I’d rather volunteer, give them my time and energy when I’m in a good happy place. I’ll just go and run when I feel like

running and do what’s right for me.

M+B: Are you an explorer?

BJ: I am now. I feel like getting to my 40s opened me up to possibilities, not saying, ‘I’m too old to do this.’ I feel like I’m more adventurous and more open to really diving into different things, trying new things and exploring my world now, more than ever. Like fourteeners: I’d always enjoyed hiking, but for whatever reason, I felt like climbing fourteeners was something beyond my grasp, or something other people do.

M+B: What precipitated that change?

BJ: When I lived in Denver (in her early 30s), I was married and pregnant. At 20 weeks I discovered I had twins. It was a complete shock! About week 24, I wasn’t feeling very good, and pushing and pushing, not hydrating enough, not getting off my feet enough. I was put on strict bed rest for almost three months, spent on my side, on the couch, to the bathroom and back, or to the kitchen to grab my protein shake, or my lunch, or my medication. I got up to 194 pounds! The only time I could get out was to go to a doctor’s appointment, and I would roll down the window and stick my head out like a dog! So, I think it’s when something is taken away from

you, like the freedom to be able to step outside, or go for a walk, breathe fresh air, it’s a gift or creating a new perspective of what’s important and really being grateful for what you have or what’s around you. And having more respect for this body of mine. Take care of it, be good to it, it’s going to take you on these grand adventures. Once the babies were born, I was like, let’s go for a walk! Let’s get out in the sunshine! I want to go explore, get into the mountains, go camping. It was like I had a new lease on life. Before that, when I was in my career zone, I had kind of forgotten a lot about how much it meant to me to be out in the outdoors.

M+B: Where do you consider yourself on the feminist spectrum, from Oprah to June Cleaver?

BJ: I’m still trying to figure out as a woman what the word feminist means. I am definitely not June Cleaver, but there are so many domestic things that I love to do. I love to garden and cook and bake, I love to roll up my sleeves and build something.

I haul manure and till it in my garden. I love growing the things that I know I’ll eat.

There’s a very domestic piece there that feels very good to me. I love to have my house in order, and I love to have people over, to entertain and celebrate with friends and family, that’s

Photos from left to right: Becky at the summit of one of the 17 14ers she has climbed; With USA Vollyball coach Karch Kiraly and her volleyball teammates; Running her first race in 1980 as her dad watches from the background; At the Warrior Dash in Copper; With her boys at Mishawak with the “We heart U Fire Crews” sign she hand sewed last summer.

Mind+Body/November–December 2013 35

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pick them up from school, I’ve got to arrange rides… I’ve got to get them early… it’s a snow day… it’s a rain day… it’s a heat day! So when you’re trying to scramble around and they call a meeting, the logistics are tough.

But I have options. I’ve got my retired mom in town who can help out, I’ve got their involved dad who can pinch hit when I need help picking them up one day. There are a lot of single moms who don’t have that luxury.

M+B: How many hours do you really work as a freelancer?

BJ: Here’s the plate spinner, the control piece: I put in far more hours because I’m a perfectionist. I have to give myself some limits. I definitely put in more than a 40-hour workweek. I fit the hours in weird times. People are like, “You’re a freelancer, you get to sleep in and write in your jammies. A walk in the park!”

Granted, it does have flexibility.

If I need to go pick up my kids after school, I can do it and bring them home. But I am up at 5 a.m., getting in a couple of hours of work, making

[Fort Collins] is my hometown. I love it and I’ll do anything to protect it and to help it thrive and grow.

M+B: Define success.

BJ: I think success is love and happiness, like feeling a connection, and feeling that there’s a contribution that you’re making in the world that has meaning. Success doesn’t have a dollar value attached to it for me, it doesn’t have an exact picture of what a family unit’s got to look like, or a milestone of by this age I need to accomplish this… nothing to do with that.

It’s in the moment, right now.

Is there meaning and love and happiness and connection in my life? And if I can answer yes to

36 Mind+Body/November–December 2013

either side if that spectrum, and that’s where it doesn’t work.

M+B: How would you rate the challenges of being a single mom compared with the challenges of the workplace?

BJ: It’s hard to compare one against the other. I feel fortunate because my boys have a dad who loves them, who’s very involved in their lives. When I was working full time as a marketing manager, there were things I needed to accomplish for work, and then I’ve got the obligations for my kids’ school: the concerts, I need to

breakfast, getting the boys to school, coming back, working, getting to meetings, reviewing things, revising things. It’s well over 40, let’s put it that way. And I’m working on the weekends, whenever I can find time.

The weeks I have with my boys, Jake and Dane, I am much more present. My time is scheduled for them, I make my workload lighter, intentionally, and I make sure that we are doing fun stuff, adventurous stuff, down on the floor, building with Legos. The

Supergirl is a registered trademark of DC Comics

very important to me. But then, I love it when someone opens the door for me. If a man opens the door for me, bless you! Thank you! Chivalry is not dead! I would never want to see a world where women are opening all the doors. I actually had someone open a car door for me the other day, and my heart just melted. Just because a woman is strong, doesn’t mean she doesn’t love support, that she isn’t a romantic, that she doesn’t love help with something. But as far as the feminist thing, there are definitely things I feel strongly about as far as rights of women, and the things I can do with my body or I can’t do with my body.

I love chivalry. But darn it, this is my body and you’re not going to tell me what to do with it.

those things, that’s a success to me.

M+B: Are motherhood and career mutually exclusive, or are they complementary?

BJ: I think every woman is different. I have friends who are stay-at-home moms and love it, and they are so rewarded by every single second of that. Their work is being with their children every day, and they blossom.

And then I have my friends that find so much meaning with their professional career, and they love their children so much, but if they were to stay home with their kids every day, nobody would be happy. It’s when you don’t find the balance and you’re checking out and you wish you were someplace else, on

weeks I don’t have them has given me guilt-free permission to invest in me. To give time to myself, to recharge, and also it’s a great chunk of time where I blast through projects and work guilt free, without thinking that it’s taking time away from my family. When people ask me to do stuff when it’s my week with the boys, and it doesn’t quite fit with what we’re doing as a family, I’m like, nope. It’s my time with my boys.

M+B: What attracts you to the local lifestyle?

BJ: I feel like this town has given me so much and I want to give back. I had such a great childhood, a great upbringing, great education and great opportunity, and my kids are experiencing the same thing.

This is a town that attracts really awesome people, too.

It’s just got such a good vibe, such good energy about it. I find myself being attracted to like-minded people and likeminded businesses. You’ll never see me in a Walmart. This is my hometown. I love it and I’ll

38 Mind+Body/November–December 2013

I’m a writer of words, so that’s how I express love to the world, so when people give my words back, then I’ve got a glow, it re-energizes me and makes me want to do more.

do anything to protect it and to help it thrive and grow, from where I shop, what we eat, how I can support local music, how I can support local nonprofits. I’ve explored Europe and that opened my eyes to where I fit globally. And when I came back home, it made me appreciate my hometown. Yeah, this is where I gravitate to.

M+B: What feeds you?

Collins. People throw around the term “lifelong learner.” My dad had three books open all the time, constantly reading the newspaper. Then when I would come over and visit, he’d say, Becky, what do you think about this? And then we would

Wondr Woman is a registered trademark of DC Comics

”

Costume from Life of the Party, 4025 S Mason St., Fort Collins, 970.530.3000

BJ: When I see a difference that I’ve made, when I see the impact of my work or my words on someone, that fills me up. Words pet me like a cat. I’m a writer of words, so that’s how I express love to the world, so when people give my words back, then I’ve got a glow, it re-energizes me and makes me want to do more.

When you see things start to take action because of words, that’s powerful. When I live in isolation without any kind of feedback, I don’t know if it’s making a difference, I don’t know if it’s resonating, or if people are taking action, that’s when I start to wilt.

M+B: Who are your role models?

BJ: My dad. He’s the biggest influence in my life. When I lost him (in 2009, at 81), all my ties were cut with what I knew in the universe. Although he had this big family and had all these responsibilities, he wasn’t afraid to follow a lifelong dream and make it real when we came to Fort

have a discussion about current events. I was never treated like, “Women don’t have an answer for this; I can’t have a serious conversation with you.” He expected me to read, know what’s going on in current events, have a discussion about it, be prepared to have a debate and discuss. Now, I like to have several books going at once, and you can bet one is raunchy. He was sharp in his head and fit in his body because of lifestyle choices he made every day. He had a massive heart attack, one of those things that shifts your perspective, and cleaned up his eating. He changed his ways and changed his habits because he was always learning and always reading and making those adjustments to his habits and his lifestyle. So my health and fitness is all about stuff I love to do and stuff I’m passionate about, otherwise it’s never going to work. It’s making small adjustments and changes every day that become a part of who you are and that reflect you.

M+B: How important is health to your daily routine?

BJ: There was a time I wanted to get healthy because I wanted to look good. Now I want to feel good because it radiates out of me in my actions and my words, my creativity, my love and caring and understanding. When I’m not healthy and well in my head and in my body, it affects every part of my life. It was always me against my body, like it was sabotaging me. Now I realize this is a package deal. My body is protecting me and saying, “Becky, time out. Take care of yourself.”

M+B: What advice do you have for other women trying to balance career, family and self?

BJ: What we need, as women, is to be kind to ourselves. Do what brings you joy. If you don’t truly love and appreciate yourself and take care of yourself — not for all these other exterior reasons —

you’ll never get to a level of being healthy and well, and it’s always going to be this battle.

Your body is not the enemy; it’s there to be your partner. Be kind to yourself. The dialogue that’s in your head — if I ever had a friend that would say out loud some of the things I say to myself, I would kick that friend to the curb. We need to change the dialogue in our head to be kind and forgiving to ourselves.

M+B: A lot of women might look at you and say, that’s easy for her to say; she’s pretty and thin and fit and muscular, and probably blessed with a better metabolism than most people.

BJ: I don’t have it figured out, but the journey is pretty awesome. I’m not a victim. I sure as hell am not perfect, and my life can be pretty messy at times. I’m divorced and single.

I lost my dad to cancer. I play tug-of-war with loneliness, bad skin, perfectionism, self-doubt, food addictions and depression.

I’ve made my fair share of poor choices — from relationships to finances to how I’ve handled stuff with my kids. I’ve been known to eat half a box of Kix and drink two glasses of Pinot Grigio for dinner.

Don’t look on the outside for thinking somebody’s got her stuff together. I’ve got plenty of insecurities, and all women do, but it’s a start to talk about it.

To recognize that we’re all on this journey together, it’s not a competition. Sometimes you have to be your own relentless cheerleader until you start to believe the positive messages.

I express gratitude on a daily basis — it’s my preventative treatment against the downward spiral of a sad, wallowing selfish sulk. I practice random acts of kindness. I support some incredible local causes. I seek hugs from my kids all the time.

I smile and it makes others smile back, which makes me smile more — a happy vicious circle.

Mind+Body/November–December 2013 39

Kick the

holiday blues

By Rachel Metzgar

The holidays are here again, bringing enough magic and cheer to last until this time next year. But what if you’re just not feeling it? As each holiday approaches, you feel stress creeping in on you and depression setting in.

There are many reasons people feel down during the holiday season: loneliness from being far away from family, too much family in one place, financial strains, missing a loved one who’s passed away, even the weather can be the root of those holiday blues.

This year, plan ahead to conquer your stress and depression during what is supposed to be a joyful time.

Check out these common sources of sadness and approach things differently this time around so you’ll come out happier on the other side of this holiday season.

40 Mind+Body/November–December 2013

Loneliness Family and friends are far away and you feel left out of all the festivities. Maybe you have to work this year or the kids are spending this Christmas with their other parent. Whatever the reason for your isolation, it’s hard to be alone during a time when everyone else seems to be enjoying time together.

Feeling lonely is a tough one to shake off, but this year venture into a fresh holiday social scene to get into the spirit of the season. » Volunteer at a soup kitchen or a nursing home holiday party.

Being around others will help you set aside your loneliness.

Plus, you’ll meet some interesting folks as you are lending them a hand. » Call a friend or family member you haven’t spoken to in awhile. Wishing someone else a happy holiday usually brightens your day as well.

Family circus No family is perfect, and in most cases, getting the whole family together is a high-stress activity. If your family is like mine, it’s like a ticking time bomb when you are all in the same room. Of course we love each other, but combining traveling, kids, wine and in-laws is sometimes explosive. Whether it’s a fight over how to cook the potatoes or who’s right when it comes to politics, things can get out of hand quickly.

Here are some strategies for keeping the peace and avoiding family drama this year: » Set some boundaries ahead of time. Cramming your sister and her family, your parents and all of your kids into your threebedroom house may be setting yourself up for a meltdown.

Suggest a nice bed-and-breakfast to your sister to carve out some evening downtime for you both. » Set realistic goals for yourself. If everyone

is coming to town and you are playing hostess, your best bet for success is to be real. Plan a dinner menu that turns out right every time; have someone else bring the pie; and stick to wine or one of your favorite cocktails instead of trying to stock a full bar. Give the kids the assignment of setting/clearing the table and opt for dishwasher-friendly place settings. » Cut yourself (and everyone else) some slack. Dad’s laugh gets louder and his jokes less tasteful as the night goes on, and your teenage daughter won’t stop pouting in the corner because you grounded her from Facebook for the weekend. To top it off, the dishes are piled to the ceiling and the “guys” can’t peel themselves from the game for long enough to help. As hard as it may be, plan ahead to let some of these stressors go. Find humor in the humanity of this situation, pour yourself a glass of coffee or eggnog and sit down amongst the chaos to spend time with those you love. Laugh at the inappropriate jokes, thank your mom for the wonderful recipes and let the dishes sit until tomorrow.

Things really have gotten expensive!

The holidays send many of us

Holiday etiquette Spread holiday spirit without stepping on any toes with these definite holiday do’s:

Send out a holiday card. We live in the age

of 140-character updates and weekly entries in our family blog. But a Christmas card includes everyone from grandma, who can’t turn on a computer, to your best friend who lives three states away and is too busy to follow every one of your tweets. Put some thought into a (short) yearly family newsletter or write a quick personalized note to make their holiday special.

Do follow the gifting rules. If your family decided

to give gifts to the kids only, stick to the agreement and resist buying that shiny new golf club for your brother. If your office set a $10 spending limit for secret Santa gifts, don’t go over it. Your co-worker will love the $10 gift and a fun

into financial panic mode. How will we pay for plane tickets to the in-laws’ for Thanksgiving, the outrageous winter heating bills, our annual holiday cocktail party and Christmas gifts for the kids? First of all, slow down.

This happens every year and we seem to have made it through so far. Now, let’s take some steps to avoid the January crunch.

holiday activity won’t turn into a competition.

Send thank-you cards.

A simple thank-you card takes a few minutes of your time and your aunt won’t have to call your mother to ask if you liked the present she sent.

Do drink conservatively.

The eggnog is so tasty but not worth the embarrassment that will face you on your first morning back at the office if you drink too much.

Always bring the hostess a gift. Let

the hostess know that you appreciate all of the work she put into planning this party.

A bottle of wine is a good goto, but you can also be more creative and bring a small something geared toward her, like her favorite scent of candle or a plant you know she’ll like.

» Keep track of your spending.

Set your budget for the season and stick to it. Knowing where you are in relationship to your budget will keep you calm and in control of the situation. » Tweak your plans to make the most of each holiday activity without breaking the bank. Try to travel for only one of the major holidays. Ask your guests to bring something to share for your next party. Stick to an appetizer party instead of a full dinner party. » Be honest with your family, especially your kids. We all want to give our kids the world, but stressing the bank account to buy gifts won’t do them any favors in the long run.

Being upfront with your kids about what you can afford this year will get them started on the right track toward their own financial planning in the future.

This conversation also can build trust within

Mind+Body/November–December 2013 41

New Holiday Traditions Mix things up this holiday season by creating new traditions your family can get excited about.

Turkey leftovers cookoff.

The Saturday after Thanksgiving, come one and all to the annual “leftovers” potluck. Everyone has to come up with a creative way to use their Thanksgiving leftovers, and the winner (by popular vote, of course) hosts next year’s cookoff.

Holiday photo booth.

Set up a camera and tripod in front of a decorated corner during a party.

Include a box of wigs, hats and props so people can take fun and festive photos.

Reverse Black Friday.

The day after Thanksgiving is filled with consumerism and racing toward the best deals. Teach your kids some new values by spending the day volunteering or picking out gifts to donate to others.

Get crafty.

Get the kids together to make holiday wreaths, ornaments or strings of popcorn for the tree.

Go apple picking.

Visit an apple orchard together for a day of picking. Then use the apples to make cider or apple butter to last you through the holiday season.

your family and make them feel like they have a say in household decisions. And when it comes to extended family, share a nice holiday dinner instead of trying to buy gifts for each other.

Someone is missing Holidays are never the same again after the loss of a loved one.

We shape traditions together as a family and when a family member passes away, the traditions are forever changed. We often feel our loss more deeply during the holidays than at any other time. Grief is compounded and complicated without the familiarity we so miss in the spouse, parent or friend who is now gone.

Tammy Brannen-Smith, director of grief and loss programs at Pathways Hospice in Fort Collins, stresses that, “The first thing to keep in mind when grieving during the holidays is that there is not a right or wrong way to experience your grief. Whether you are facing your first holiday without the person or they have long passed, allow yourself to grieve, to remember, to move forward, to be happy, to be with others or to be alone.”

Here are a few ideas for coping with grief during this difficult time: » Communicate with your family and friends. Let them know what you think you and your family need to make it through. Maybe you need some time alone, or you want to have lots of people around; maybe you’d like to talk about the person you’ve lost, or you feel you need to grieve privately and avoid dwelling on things. It might be that you’re not sure how things are going to go and you simply need people to be understanding if you break down.

If you communicate your needs, those around you will be able to lend their support. » Start a new tradition. If you are used to spending the holiday at home, this may be the year you visit friends in Florida instead. Or you could try a small change in the normal traditions. Take the kids to the movies instead of watching football, or make chili instead of a turkey dinner. You may find that the distrac-

42 Mind+Body/November–December 2013

tion of a new tradition helps your family. And you’ll continue to find comfort in the memories of holidays when you were all still together. » Seek out support in your community. Sometimes it helps just to know that you are not the only one facing the holidays without a person you love. There are many grief support groups and community organizations that can offer another level of comfort and companionship.

These groups are especially helpful if you are also helping your children through this time. » Honor your loved one. Tammy Brannen-Smith offers a few ideas of ways to remember your loved one: » Make a memorial wreath; » Bake a special meal or item on the menu; » Provide a memory stocking or box where family members can place favorite memories; » Sit together and share stories during holiday festivities; » Light a memory candle or set a special place at the table.

These are only a few ideas of how to honor a loved one you have lost. Every person and every family grieves a loss in a unique way and so you should remember in a way that fits you and the person you miss.”

Grieving is a complex process at any time and especially at this time that is designed to bring people together. Seek out what will bring you comfort and avoid putting pressure on yourself or your family. This is your time to reshape what the holiday will look like from now on, and it may take some time to work through.

Will winter ever end?

For many people, winter brings melancholy with no apparent cause.

Even in places where the climate is mild, people tend to eat more and sleep longer as the days get shorter.

In some cases, a more severe reaction to the short days occurs; this is a condition known as seasonal affective disorder. Professionals recommend taking a few simple steps if you find yourself suffering from typical seasonal changes in mood or more severe depression.

Grief support for the holidays What: Open to anyone wishing to honor the memory of their loved one.

Adults and families are invited to make a memorial wreath for their loved one. Wreaths and decorations will be provided. Please bring any special photos or mementos you would like to add. Cost is $15 per wreath to cover the cost of materials.

Children will have the opportunity to participate in “Memories in the Baking.” Through the experience of baking and decorating cookies, they may share memories or create new traditions. Cookies and decorations will be provided.

Please call to register by Dec. 4.

When: Saturday, Dec. 7, anytime between 1-4:30 p.m.

Where: Pathways Hospice, 305 Carpenter Road

» Turn up the lights. Research suggests that the mood changes people experience during the winter months largely can be traced to the absence of sunlight. Light therapy is an easy and effective solution to the problem and can be done at home. » Make exercise a priority. Find a workout routine that will work for you in the wintertime. Try out a gym membership, pop in a workout DVD, or bundle up and brave the cold for a brisk walk or jog. Staying active can improve your mood yearround, but is especially important during the winter when our bodies are prone to slowing down. » Start an indoor project. Paint the bathroom and install that new faucet. Focusing on a project keeps you from giving in to the couch when the sun starts to go down early.

Beat the holiday blues Sometimes life gets in the way and the holidays become stressful and overwhelming. If you feel a difficult holiday season coming, take some time to reflect on how you can change things this year. Enjoy yourself, start some lifetime traditions with your children and keep your focus on what is important during this season and year-round.

Mind+Body/November–December 2013 43

Weight-Loss Mind+Body’s

JOURNEY

By Andrew Kensley

Statisticians have a term for the phenomenon that occurs when steep gains begin to taper off to a more realistic and consistent level: regression to the mean. The process typically occurs when inflated numbers recorded from a short interval eventually correct over time. It is easily visualized in Peyton Manning’s quarterback rating from Game 1 to Game 16, and in the Dow Jones index over a given time span. But in reality, it happens with

any pursuit that takes place over an extended period of time.

Like Missie Broyles’ 2013 weight loss journey.

For the 45-year-old Fort Collins resident who bravely set out on her mission in January, the currents of change have been relatively steady. Her short-term successes have proven to be intoxicating and self-perpetuating, so her consistent improvement may have actually misrepresented the challenge of

Missie’s Stats January

Follow Missie’s journey online at coloradoan.com/ mindbody 44 Mind+Body/November–December 2013

October

Weight

171 lbs

Weight

134 lbs

Body Fat

35%

Body Fat

23%

Chest

42 inches

Chest

38 inches

Waist

40 inches

Waist

29 inches

Hips

44 inches

Hips

40 inches

staying on track after the momentum fades.

It took nine months, but Broyles finally has encountered the so-called “plateau” that plagues anyone seeking to lose weight over a long time. Despite having overhauled her diet, exercising six days a week and staying laser-focused on her task since the first of the year, she’s had a hard time cutting the last fifteen pounds of her goal. She insists she will deal with it, but everyone involved — including Broyles — agrees that her work is nowhere close to done.

“There is a step-by-step process that everyone must go through if they want to make significant changes,” says Chris Berger, Broyles’ counselor. “We can motivate people and we can create plans of action, but every individual is unique in terms of moving through the stages of change.”

Broyles adds, “I know this is not just a one-year thing. This is the rest of my life.”

Berger feels that Broyles’ greatest challenge is to modify her goals so they remain measurable and achievable. She also must revisit them frequently to cope with life’s unexpected twists and turns.

Based on recent history, she is primed for success because she’s learned several valuable lessons.

First, goals induce action. Action leads to progress. With progress comes confidence.

And confidence breeds momentum. Once we reach that point, there is no limit to a person’s potential — as long as they can ride out the flat sections.

“Missie’s actually now putting in more effort and more focus and more discipline because she’s already gotten results over the last nine months,” Berger said. “She’s working on the idea of belief instead of faith. She has evidence that this really works, and because of this evidence, the motivation has increased.”

Here’s the proof: Run a 5K? Done.

Drop clothes sizes? She cut 17 percent of her total weight, halved her body-fat percentage and dropped from a size 7 to a 4.

Feel better about her chances of maintaining lifelong health and wellness?

Check.

Broyles’ transformation has been so extensive that she’s meeting goals she never knew she had. “I climbed Horsetooth Rock for the first time ever, and I felt great,” she said with pride. “There were a few spots where I got a little winded, which is normal

climbing up that thing. My recovery was really good; it was pretty quick. I can tell it’s a whole different world, even from where I was last year at this time.”

But the laws of physics — like statistics — remain immutable. Broyles’ body (and body chemistry) has stayed in motion, burning calories and hitting the gym like never before, until it encountered a formidable opposing force: her own metabolism.

According to Stephanie Tarry Yoo, Broyles’ dietitian, Broyles’ decelerating progress after months of precipitous gains is to be expected. “She’s met her goals from a nutrient standpoint,” said Tarry Yoo. “People always want to lose more weight than the body can maintain.” But Tarry Yoo stresses that the inevitable metabolic slowdown that leads to fewer pounds shed shouldn’t be considered a failure.

“The body for whatever reason just stalls in its weight loss,” she said. “It

Top: Missie and her husband, Jim, on top of Horsetooth in September. Above: Missie posts a picture of one of her healthy dinners on Facebook.

Mind+Body/November–December 2013 45

might be metabolism resetting itself, to make sure there’s not an emergency situation. It’s different from weight maintenance.

Maintenance is planned.”

And the plateau is most certainly not.

Berger, the counselor, disputes the notion of stalled progress. “I don’t see any plateau,” he said. “Missie’s just like everybody else.

She’d love to be losing two or three pounds a week but that’s not realistic for anybody.

It’s the consistency of losing a little bit every week that makes longterm weight loss permanent.”

To that end, Berger has focused on training Broyles to identify strategies to prepare for the rest of her life, one of which is the ability to constantly create new goals and rewards.

“Every month or six weeks, we’re coming up with the next goal or number she wants to hit.

Once she hits that goal, she rewards herself, whether with new shoes, jeans, or a chair for her house. The

”

transition has been she’s now taking the initiative to come up with the goals and rewards for herself.

There’s a transfer from my being the one who is leading the process to her taking over the process of goal setting and reward.”

“There’s still a lot I want to get done,” says Broyles, who plans to meet with Berger twice a week

a lifestyle that’s changed. She either goes back to her old ways, or develops new ways.”

Broyles’ first weight-related goal for 2014 will be to figure out an appropriate number that she can maintain and at which, if she gains or loses a couple of pounds in a given week, she won’t go into a tailspin. She recognizes the importance of the psychological game, how far she’s come and what makes her feel good. She is not about to flush it down the drain.

“I don’t think I will (go into a negative spiral) because my mental health is much better than it ever has been, especially after what I went through last year (with her father’s passing), and even the way I look at myself now,” she said.

“Maybe 125 pounds will have to be my magic number.”

Is that goal reasonable?

“We really won’t know until we get there,” Broyles says. “I don’t want to have to kill myself to maintain it. That would defeat how I’ve progressed physically and especially mentally.”

Rickett has worked with enough clients to make sensible predictions.

“She’ll have a relapse,” he said matter-of-factly. “They always will.

The trick is finding out when it’s two pounds instead of five.”

After almost a year’s worth of education and training, Broyles is now fully aware that the rest of her life poses a considerably greater challenge than the previous twelve months. She has had her share of setbacks, where she has said, “I’m not going to do it,” or “I feel like a cow.” But she’s also felt the satisfaction of getting rid of five bags of clothes. “Chris told me, ‘You’re going to have those days, you’re a human,’ ” she said. “The biggest thing is keeping myself focused on me.”

Food can be an insidious enemy to successful health maintenance programs. The temptations don’t disappear, especially with holidays that seem to pop up every week

I know this is not just a one-year thing. This is the rest of my life.

Finding Inspiration Online The internet is a great place to go for inspiration and ideas when your new healthy lifestyle begins to feel like a drag. Here are a few of Missie’s favorite sites to visit:

Skinnytaste.com This is my favorite go-to site for new and different healthy recipes that include low fat, low carb, diabetic friendly - you name it, this site has it!

Eating Well Another great site for wonderful recipes and many of them are “Recipes for Two” which is great for those of us who do not have kids. (Eating Well is also one of my favorite health magazines.)

Live Better America A great website for all around healthy living. Visit at livebetteramerica.com

Just Roni This is a new blog that I just discovered. Roni blogs about how she has won her battle against years of body image issues which I deal with everyday. Visit at ronisweigh.com

Does This Blog Make Us Look Fat? A funny approach to sustainable weight loss and healthy eating. Visit at doesthisblogmakeuslook fat.com.

46 Mind+Body/November–December 2013

for the first quarter of 2014. “Like getting my body in even better shape appearance-wise, not just inside but outside.”

Berger also has recommended that Broyles focus on moving away from specific numbers and toward time increments that are reasonable, yet still require dedication to achieve.

“If she maintains her weight for 30 days, she gets a reward,” he states as an example. “And maybe with some very large rewards for keeping the weight off for six months and one year.”

She plans on continuing to utilize the resources afforded to her, though less than in 2013. She works with her personal trainer Mike Rickett once a week to get homework and on her own the rest of the time. Her ultimate fitness goal is to develop a routine that she can manage within the confines of her busy life.

“Right now she’s at a plateau, which is to be expected,” said Rickett, echoing Tarry Yoo’s sentiments. In response, he’s ramped up Broyles’ workout intensity. “The last five pounds will take her as long as the first 50. The biggest thing is getting new goals, new plateau levels, to make things stable. She’s not where she needs to be or wants to be yet.”

Nevertheless, even the tough-toplease trainer concedes that Broyles has achieved a large measure of success. “In essence, she’s met her goals, because she’s made exercise a part of her life. Now it just becomes

Mind+Body/November–December 2013 47

between November and April. Missie has not felt the need to consult with Tarry Yoo very much since the first half of 2013, but that doesn’t mean they are out of touch. Broyles still checks in when things don’t feel right. “Stephanie’s going to look at my food diary,” she said. “I need to tweak somewhere and I’m probably not seeing it. But she will.”

Tarry Yoo still feels that Missie is still a little low on her calorie intake. “But as long as she’s able to maintain good energy and satiety status (feeling full) so she’s not tempted to overeat, then she should be able to continue on. Not everybody can be a size two,” said the dietitian.

Broyles has never been one to make excuses and isn’t about to start. “There are going to be special occasions, or I have a bad day, or have three glasses of wine,” she said. “I’ve learned to put it behind me and get right back on it. I’ve worked a lot of that out. I’m just in a better place.” She’s also not shy about accepting help from the professionals she trusts implicitly and who have helped her get to this point. “Keeping the lines of communication open with everyone is the main strategy. Their support is what’s going to get me through.”

In addition to the difficulty of losing those final 15 pounds to get to her target weight, Broyles had other goals that have gone unmet.

She ambitiously sought to run a half marathon, but found that she wasn’t ready to fully dedicate to it. Running, she’s discovered, “doesn’t feel that good.”

But in typical Missie Broyles fashion, she has continued to move forward by substituting with something more reasonable. She has instead taken to road biking with her husband, Jim, who bought her a new set of wheels. Hiking, too, with its virtually unlimited opportunities in Northern Colorado, might be on the activity docket for 2014 and beyond.

Speaking of 2014, Tarry Yoo offers suggestions from the dietary angle. “Some people talk about weighing in on a regular basis, and then having a restart weight when the scale has moved X number of pounds,” she said. She also recommends that Broyles revisit the task of journaling to record her meals and track activity statistics.

In spite of Broyles’ obvious gains (and losses) over the past year, positive outlook and unwavering support system, the idea of maintenance remains a yet-to-be-discovered obstacle. She has convinced the experts who helped her get to this point that she is up to the job. Still, there’s a reason long-term weight loss is so hard.

“As soon as you stop losing and start maintaining, you don’t have everybody saying, ‘Oh man you look so great!’ ” said Tarry Yoo. “It’s a different tool set to keep your even keel, to let this be what you do and not backslide. But Missie definitely understands that. At some point she needs to start practicing maintaining weight rather than only focusing on weight loss. That will entail talking about itfor a few weeks to just standing still, so she can learn what that feels like.

It’s a different skill set than weight loss. It’s a skill set she’s going to have to build to hold her for the rest of her life.”

Plateaus, unmet goals and the burden of breaking bad habits aside, Broyles’ 2013 narrative can be considered nothing short of utter success.

“I think she’s well prepared,” says Berger. “It’s really going to come down to: Is she able to stay focused for the last three months of this year and all of 2014? If she can do it through then, she’ll be okay, because she will have developed lifelong habits. She’s not there yet. But as long as she continues on, I believe she’s learned enough to make these changes a permanent way of life.”

48 Mind+Body/November–December 2013

Mind+Body/November–December 2013 49

the end with mike rickett

Make the most of your workout time with Tabata

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

F

or the past thirty years you have bought into the LSD mentality. Not the drug — although sometimes it might help — but Long, Slow Distance.

The only thing you have received from that training regime is being Lazy, Slow and Disappointed. The mindless hours on exercise equipment have held your interest about as much as the new tax laws. Boring! And for what? No results, sore joints and an expanding mass of lipids and amino acids called a derrière.

From the moment the first caveman threw a stone at a dinosaur, we have known it is not survival of the fittest, but fastest. The slowest animals always go by another name … prey. Luckily for us, we can hide inside buildings, but it is getting harder and harder to get inside them.

To the rescue is a remake of interval training called Tabata. Designed by Japanese researcher Izumi Tabata, Tabata training is short, extremely high-intensity training followed by a rest period, usually about two to three times the duration of the interval.

For example, a 20-second interval would have a 40-second rest. This would be repeated six to eight times for a workout total of six to eight minutes. Done, finished, no 20-minute cooldown necessary. That’s right, an eight-minute workout!

One research project compared a six-minute Tabata workout twice a week to a three-times-a-week 30-minute workout and discovered that the 12 intervals of Tabata per month increased glucose uptake in some individuals by 40 percent, while the three by thirty per week didn’t change it at all. Quality wins over quantity once again.

Now you have no reason not to exercise. In the time it takes you read to this article, you could be halfway through your workout. Get started!

50 Mind+Body/November–December 2013