Mind+Body Fall 2014

Mind Body +

Fall 2014

2014 Fall Fashion Trends

EVERYDAY SURVIVORS A special look at breast cancer from a daughter’s point of view

Project Purpose

Check-in with participants’ journey so far

On the cover

DR. SUSAN LANA LOCAL RESIDENTIAL CUSTOMER

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

The CSU veterinarian shares her thoughts on how she balances her life’s work and family Mind+Body/Fall 2014 1

2 Mind+Body/Fall 2014

Features

56

Dr. Susan Lana

60

All the special snowflakes

66

Everyday Suvivors

The CSU veterinarian shares her thoughts on how she balances her life’s work and family

32

What do we do with the entitled generation?

A special look at breast cancer from a daughter’s point of view

38

56

Departments Get Style

Get Healthy

Dress for Fall 2014 8

Anti-inflammatory diet 30

Summer into Fall 10

Healthy recipes 32

Fun Finds 12

Get Centered

Staying warm this winter 14

Get Beautiful

The human side of cancer 38

Have a beautiful winter 16

Get Home

Diamonds are forever 20

Looking in the mirror 42

Get Fit

Fall to winter decorations 45

Workout 22

Get Out

12 weeks to the gym 24 Project:Purpose 28

8

Start now: DIY gifts for Christmas 48

Car survival kit 50

presented by

on the cover Dr. Susan Lana photographed by Erika Moore.

Hair and Makeup by Ali Crowley, The Cutlery Salon.

Kut from the Kloth Bootcut Jeans $97.95, Mai Tai Sweater $27.95, and Nikibiki Camisole $12.95 courtesy of Madd Style.

Mind+Body/Fall 2014 3

President/Publisher

Kathy Jack-Romero kathyjackromero@coloradoan.com

Mind+Body Editor

Alicia Preston aliciapreston@coloradoan.com

Creative Director

Erika Moore erikamoore@coloradoan.com

Online Editor

Advertising Director

Sales Lead

Kristin Deily kristindeily@coloradoan.com Tyler Kidd tylerkidd@coloradoan.com Joe Harmon joeharmon@coloradoan.com

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

Contributing Writers

Contributing Editor

Tim Walters tiwalters@usatoday.com Kristin Deily, Andrew Kensley, Rachel Metzgar, Mike Rickett, Eric Neilsen, Angela Geis, Kate Wrightson, Kimberly Cauti, Diana Walton, Chris Dixon, Claire Whitworth Victoria Murray, Joe Mathis-Lilley

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/Fall 2014

From the editor

Recognizing strength and determination National Breast Cancer Awareness Month is coming up in October, a topic to which I relate all too well—standing by and remembering family members, friends, and pets whom I’ve lost or are currently engaged in a battle with cancer. We often take this time to celebrate survivors but also tend to find ourselves realizing tragedy and loss. In this issue, Mind+Body gets personal, sharing stories of heartache, struggles, victories, and contributions when it comes to the vicious villain we call cancer, as well as other diseases.

We bring you the fighters! Leah Ross, talented stylist from the Cutlery Salon, shares her experience with overcoming alcoholism.

She persevered through many ups and downs along the way, but her strength is inspiring, and I am proud to congratulate her on her one-year anniversary of sobriety that she celebrated just a few weeks ago.

Alongside the fighters and survivors, I want to be sure to recognize the supporters like Dr. Susan Lana, head of the oncology department at the Colorado State University Veterinary Hospital. Her studies, rooted from passion to care for animals, extend beyond our four-legged friends and contributes research, treatments and cures to benefit humans as well.

Don’t forget to check in with our Project Purpose participants; both teams are starting to notice the differences as their hard work and dedication continues to lead them down the path to a healthy lifestyle. And with summer coming to an end, start your transition from outdoor workouts back to the gym with Eric Neilsen’s installment of 12 Weeks.

Choose the story you'd like to see in the next issue of Mind+Body What do you want to see in the next issue of Mind+Body? We want to know! Four brave Mind+Body writers have agreed to start off this challenge. Their story ideas are below, and it’s up to you to decide which one you want to read in the next issue. Vote online at: facebook.com/mindbodymag.

Topic 1: A holiday with less stress by Haley Burke Topic 2: Judge a book (club) by its cover: Hosting a successful book (wine) club by Diana Walton Topic 3: Placebo Effect: Should we reconsider dieting?

by David Price Topic 4: Anyone can run: Marathons for all shapes and sizes by Mike Rickett Is there something you want us to cover? Let us know!

Email AliciaPreston@Coloradoan.com

Alicia Preston, Mind+Body Editor Mind+Body/Fall 2014 5

Contributors

Claire Whitworth Diana Walton Writer Hailing from the Mitten State, Diana landed in Colorado five years ago. Her interests in writing and media have kept her tuned into the ever-changing face of information and how we get it.

Diana lives in Fort Collins with an extremely astute-looking, escapeartist for a dog, Whitman (you probably have rescued him a time or two).

Writer Claire double-majored in Communications and History and minored in English at Colorado State University. She helps manage the Mind+Body webpage and Facebook channel, and provides content for the magazine. She enjoys HGTV, Pinterest, fun local events and a great movie!

Ali Crowley Owner/Stylist at The Cutlery Salon Ali was born and raised in Fort Collins. She lived in New York City for a year working for MTV as a hairstylist before moving back to Fort Collins to open her own salon. Find her online at cutlerysalon.com 6 Mind+Body/Fall 2014

Writer Chris edits content and contributes to Mind+Body Magazine. A Fort Collins native, he has a Master’s in Sports Journalism from Indiana University and enjoys anything that has to do with sports or the outdoors.

Diana Walton Photo: Christina Gressianu

Chris Dixon

Mind+Body/Fall 2014 7

Dress for

get style

Fall 2014 trends are as casual and unpretentious as they come, incorporating loads of chunky monochromatic knits, vibrant autumnal hues, and soft shearling accents into one coveted, extremely wearable dream wardrobe. Don’t believe me? Here’s how to pluck those trends straight from the New York Fashion Week runway and work them into your closet.

The kid in you will be psyched for this equal parts cutesy-chic, totally wearable trend. Snag warm knits donning a furry friend, pair with skinny pants and cool kicks for an adorably easy weekend look.

What should be a fall staple is back this season with a vengeance. Wear this trend as an accent on everything from boots to outerwear, or go all out with a cozy attentiongrabbing vest. Animal lovers fear not! Fashion has moved forward and left you loads of faux options just as plush as the real thing, without any of the guilt.

Peter Jensen sweater $265, 7 for all Mankind jeans $315, Superga sneakers $65, Rebecca Minkoff bag $295, Movado watch $495, House of Harlow ring $49.

Vince coat $1895, The Rail Plaid blouse $128, Joe's Jean pants $169, Rag & Bone boots $495, Burak Uyan satchel $425, Daniel Wellington watch $163.

Animal Motif

8 Mind+Body/Fall 2014

Photos: @kimberlycauti/polyvore.com

Shearling

Fall 2014

get style

By Kimberly Cauti

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

Wide Leg Denim The retro look is everywhere this fall. The best way to participate in the trend without feeling like you stepped into a time machine is to incorporate a little wide-leg denim into your wardrobe rotation. Perfect for casual Fridays when paired with a structured blazer to balance out any shape, with a beautiful blouse and pumps for a date, or with a tee and sneakers. You’ll look chic any day of the week!

7 for all Mankind jeans $169, Rebecca Taylor blouse $150, Dsquared2 blazer $985, SFA Saks 5th Avenue booties $159, Botkier bag $237, Manon earrings $2895.

Monochromatic “Normcore” is huge this season, and wearing a monochromatic look is a great way to participate in the trend. What is “Normcore” you ask? It is anti-fashion of sorts, a way to express to the world that your individuality is more important than your clothing. Leave it to the fashion industry to take that backlash and turn it into a trend!

Helmut Lang sweater $320, Citizens of Humanity jeans $120, Converse sneakers $40, Rebecca Minkoff bag $295, Lacey Ryan necklace $70.

Mind+Body/Fall 2014 9

get style

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

By Kimberly Cauti

into

Fall

The Maxi Dress

Shorts

Every girl’s favorite part of summer: the maxi dress. It is an easy, comfortable piece that can take you from the office to dinner with the snap of a finger.

When the temperature starts to drop, add a cute cropped sweater over top and swap out sandals for ankle booties.

You will be just as chic and cozy in October as you were in August. Bonus: you might even forget the carefree summer has come to an end!

Who doesn’t love a great fitting pair of shorts? When you have finally found that perfect pair, you shouldn’t have to give it up just because there is a chill in the air. Add cozy fleece-lined tights and a warm sweater and you’re ready for a laid-back fall afternoon. Apple picking, anyone?

Summer

Summer

Fall

Rebecca Taylor Dress $395. Summer: Tory Burch sandals $268, Scotch & Soda clutch $33, ModCloth necklace $20. Fall: TOPSHOP sweater $50, Paul Green Verde boots $289, Marc by Marc Jacobs bag $475, McQ by Alexander McQueen $95.

10 Mind+Body/Fall 2014

MANGO shorts $50. Summer: Cynthia Rowley tank top $295, Miz Mooz sandals $40, Escazu bag $245. Fall: French Connection sweater $158, Tory Burch Booties $395, Payless backpack $20, OTTENY tights $38.

Photos: @kimberlycauti/polyvore.com

Fall

get style

By now you’re well accustomed to the good old standby when it comes to transitioning your wardrobe from summer to fall: layering. While layers are essential to any wardrobe, there is a whole world of layering options available that will carry your wardrobe through the seasons, and beyond your basic tee-and-cardigan combo. Here is how to take three summer favorites straight into October without falling into a fashion rut.

The Mini Skirt An easy way to transition this piece is by the simple swap of a shoe and top. Adding a chambray shirt instantly feels more autumnal and leaves room to layer a sweater or blazer overtop. When it comes to footwear, if you’re going the route of ankle booties, be sure to choose a height that does not crop your leg in an awkward place to avoid looking stumpy.

Adding tights to this mix helps alleviate that problem and allows you to wear the look that much longer.

A win-win!

Summer

Fall

Native

Scholarly Crafty

I am the Coloradoan

I am Fort Collins Follow Education Reporter Madeline Novey every day on coloradoan.com

Sign up for a digital only subscription and get

3 MONTHS FOR THE PRICE OF ONE Subscribe NOW at coloradoan.com/3for1

Paul and Joe skirt $180. Summer: Chionova top $25, Diana Warner sandals $48, Splendid bag $248, VOID watch $215. Fall: J Crew chambray button-down $78, Chinese Laundry boots $85, Escazu bag $245, Marc by Marc Jacobs watch $315.

Mind+Body/Fall 2014 11

SPECIAL PROMOTION

get style fun finds

fun

finds

Add elegance to your fall wardrobe with the latest styles. Laser cut black tank, $53. Faux fur vest $62.

Hammered gold bib necklace, $24.

Magnolia Moon, Downtown Fort Collins, 361-522-8171, magnolia-moon.com.

Stay warm & cozy this fall in our Trailblazer Slouchy Eco-Fleece, $48.

Top off your look with a Wild at Heart hand-knitted beanie, $32. Akinz, Downtown Fort Collins, 970-682-1750, Akinz.com.

Night bloomers glimmer as the evening unfolds... For an “Evening Edged in Gold� bask in the fragrance by Ineke, 2.5 oz., $98, and be adorned in locally crafted pyrite & gold-fill jewelry from Moonspun and Niyol, from $38.50. EsScentuals, Downtown Fort Collins, 970-484-7862.

Step into comfort this fall with Minnetonka suede boots with blanket tapestry design, $60.95, in red or black. Choose a special item from our wide selection of Native American jewelry, $25 & up. Santa Fe Craftsman, Downtown Fort Collins, 970-224-1415, santafecraftsman.com.

12 Mind+Body/Fall 2014

Mind+Body/Fall 2014 13

get style

Staying warm this winter

By Claire Whitworth

Classic Looks

Some of us start to think about our winter wardrobe as soon as the leaves begin to change in the fall. Others only begin to think about cold weather attire the first morning they wake up to snow on the ground. One of the biggest struggles in winter is hunting down the perfect coats or jackets to stay warm and stylish throughout the season. Jax Outdoor Gear has many selections from classic to sporty. Let Jax help you find the perfect coats for all occasions this season, whether it is a night out with the girls, a holiday gathering, or just staying warm while heading to work.

Everyday Looks

Sporty Looks

The North Face Apex Bionic: This jacket is perfect for a night out with the girls or a casual workplace. While it is generally understated, the green color gives it that little something extra. $149

Kuhl Savina: This coat is great for staying warm while looking professional. The plum color works well for everyday business attire; matching black or brown pants. $129

Prana Milly Down Vest: This down vest is a layer lover’s dream! It works well in the fall and spring on those chilly nights and also allows you to layer with a fleece and base layers underneath for extra warmth in the winter without sacrificing freedom of movement. $139

Style C771

Style W1MKV

Style 4138

Patagonia Better Weather Icelancic Sweater: This coat’s unique style and design patchwork make it stand out from your typical peacoat. $179

Kuhl Flight Jacket: This jacket is great for everyday wear.

While not as thick as many other winter coats, it is still warm and allows for easier movement, making it ideal for quick errands or a casual dinner. $169 Style 2015

Style 25080

Patagonia Kai Lee Parka: This Patagonia down parka is perfect for cold days and frigid nights. The three-quarter length keeps you extremely warm from neck to mid-thigh, and gives a dressier look. This is the ideal jacket for the busy woman going from work to play. $199 Style 28270

14 Mind+Body/Fall 2014

Prana Lyra Down Jacket: This puffy down coat is great for staying warm and comfortable. The perfect coat for riding your bike around town this winter. $159 Style W2LYRA

The North Face Chrome Thermal Jacket: This coat is perfect for those freezing winter days.

Lightweight and extra warm, it is great for a trip to the mountains. $160 Style C853

Dale of Norway Floyen Jacket: This jacket has Norwegian quality and is inspired by the original Sarajevo Winter Olympic sweater.

This jacket is waterrepellent wool with a windproof liner, and the knit is stain resistant. $589 Style 82841

Mind+Body/Fall 2014 15

get beautiful

Have a beautiful winter How to keep your healthy glow through the dry winter months

By Rachel Metzgar

Colorado weather is notoriously beautiful, no matter the season. Spring rain showers, sunny summertime days, colorful fall and picturesque snow-filled winters. But what do you do to take care of yourself during those long and dry winter months? When the weather turns dry and cold, the first things to suffer seem to be our hair and skin. But there is no reason for this to turn you off to the beauty our state holds during this time of year. Instead, just try some of these tips to keep that healthy glow all winter long.

First, let’s talk about those locks! There are a few simple things that can keep your hair from getting fried by the elements.

Do – Most importantly, you have to condition. The arid winter air is so bad for our hair because it dries it out, and conditioning will help your hair to keep its moisture. But not just any conditioner will do. Cheaper products may claim results, but what you really need is a salon-quality product specifically tailored to your hair type.

Also, don’t be afraid to try a deep conditioning treatment once a week if your hair is looking a little lifeless.

Do – Another thing that can help is to physically protect your hair from the elements. On especially windy days, or when you are planning outdoor activities, go for an updo, or tie your hair up with a silky scarf!

Don’t – Try to avoid things that naturally dry out your hair. Heating tools, like hair dryers and straightening irons rob your hair of moisture, as do dyes that contain peroxides.

Back to basics – In addition to all of these winter and dry-weather specific tips, never forget basic rules of hair care. Keep your hair trimmed 16 Mind+Body/Fall 2014

so that the ends stay healthy. And if your hair isn’t too greasy, skip a shampoo once in a while and just condition. The sulfates in shampoo can strip your hair of its natural oils as well as the ones that have built up during the day.

During the winter, you will definitely notice a change in your hair, but for many of us, the suffering of our skin is even more frustrating.

Rosy cheeks, though beautiful, can also be dry and uncomfortable. As women living in today’s society, we know how important first impressions are, and what stands out to those around us more than our skin? So, it stands to reason that we should be trying our best to maintain the quality, health and comfort of one of the most important and prominent features of our appearance. There are a few basic ideas for skin care that we can build upon for a successful winter routine that will keep our skin looking and feeling beautiful.

Do – Just the same as with your hair, the first and most obvious skin care must is to moisturize. But don’t assume that what works for you at other times of the year will work during the winter. You may need a more effective cream to stave off the effects of the dryer air. Try using something that is oil based rather than water. It can create a protective layer on top of the skin to hold in moisture. And don’t be afraid of clogging your pores. The right oils, such as avocado or almond oil, won’t have this affect.

Do – Another important product is sunscreen, and it’s not just for summertime. The sun robs your skin of its moisture and its youth, so try using a makeup with a built in SPF. Do – Now, I bet you have noticed that your hands are what seem to dry out the worst, even

to the point of cracking and bleeding. It is important to invest in a high quality hand cream as well. This doesn’t have to be expensive. Whether you want an oily cream for that protective layer, or one that gives you baby soft skin, there are lots of affordable options. You can do the same for your feet to keep them in good shape, so that when summertime rolls around, you will be beach ready!

Don’t – Many of us have learned the hard way that breakouts weren’t just for our teenage years. Unfortunately, preventing acne and zits is a tricky balance in our later years. The key is to have skin that is free of bacteria and has enough of the right kind of moisture without being too much. This can be a frustrating formula! The key in the winter is to avoid harsh cleansers and astringents. Switch to a gentle cream-based, antibacterial cleanser and never skip moisturizer.

Back to basics – As with your hair, it is also important not to forget the basics of skin care.

Hot baths and things like chemical peels will strip your skin of its natural moisture and oils, so try to avoid them as much as possible. And, when all of your other options have been exhausted, don’t be afraid to seek out a specialist. It may take a little time or money, but your skin is such a big part of how you feel and how you look to those around you. In the long run, you are worth the investment.

Whether the winter months give you anxiety about wild dry hair, or rough gator skin, there is always a solution! Just look to your inner-beauty expert, and follow along with some of these simple and affordable tips to keep that healthy summer glow all winter long

get beautiful

Mind+Body/Fall 2014 17

Special Promotion

We’ve all been there—our feet hurt from the wrong type of shoes, improper fit, constantly wearing heels, and being overweight. This, that, and all the other things can lead to long-term foot problems such as bunions, hammer toes, heel spurs, and plantar fasciitis. Your foot is a complex system of bones, ligaments, nerves, and muscles that work together to enable you to walk, run, and do whatever it is that you enjoy. One wrong move can throw everything out of balance. So what can you do now so that you don’t have to suffer the Agony of de Feet later? What if you are already suffering?

We’ve got the answers for your tired hoofers. © 2013 Spirit Health Group. All rights reserved.

Special Promotion

HAMMER TOES

BUNIONS

Hammer toe is a condition in which the toe bends, causing the middle joint to poke out. Tight-fitting shoes can worsen the condition, and a corn may often develop at the affected site.

What treatments are available to treat hammer toes?

According to Ohio State University’s Wexner Medical Center, a bunion is a protrusion of bone or tissue around a joint. Bunions can occur on the little or big toe and form due to long periods of stress on the joint. Women are especially susceptible to bunions because of the tight, pointed shoes that are often worn on a regular basis.

What can you do to treat a bunion?

•

Applying a toe pad over the middle joint of the toe that is poking out

•

Wearing shoes that will not aggravate the affected toe

•

Surgery

FOOT MISALIGNMENTS Foot misalignments can occur when one of the five metatarsal bones is not aligned with the others. The misaligned bone will often cause pain in the forefoot during running.

Treatment options for a misaligned foot include: •

Inserting a rubber pad in the shoe below the misaligned bone

•

Pain medication such as ibuprofen or Tylenol

Regardless of your foot ailment, be sure to discuss your symptoms with your physician.

Create a plan that will help you avoid the Agony of de Feet.

•

Wear comfortable, well-fitting footwear

•

Surgery to reduce pain

•

Apply pads to the affected area

•

Medication such as ibuprofen or Tylenol

HEEL SPURS AND PLANTAR FASCIITIS A heel spur is a growth on the bone of the heel where it attaches to the plantar fascia. Running, wearing ill-fitting shoes, and being overweight can cause the body to build extra bone as a result of the stress, which causes a heel spur. Treatment options for heel spurs include: •

Rest

•

Ice packs

•

Proper footwear or shoe inserts

•

Corticosteroid injections

•

Surgery for the most severe and prolonged cases

http://medicalcenter.osu.edu/patientcare/healthcare_services/orthopaedics/foot/Pages/index.aspx

© 2013 Spirit Health Group. All rights reserved.

Diamonds are forever Stick with tried and true when it comes to dental health

By Diana Walton Oil-pulling, diamond implants, and the Play-AGrill are all trends that are currently rocking the dental industry (no pun intended). Who wouldn’t want to suck out their toxins using Oil-pulling, an ayurvedic technique, to ward off bad intentions from the inside out, or most of all listen to some jams, through your teeth with the Play-A-Grill.

Oil Pulling: An ayurvedic practice of gargling oil to pull toxins out of the body and improve oral and overall health.

Play-A-Grill: A piece of mouth jewelry that attaches to an MP3 player and transmits sound vibrations, essentially turning your entire head into a set of headphones.

If you haven’t gotten into the least of these, oil-pulling, let me tell you that aside from not being able to own the conversation around me (Admittedly, I gave this a whirl as instructed, on an empty stomach, while making dinner, at the end of my day. My boyfriend did not suffer the daily rant and appreciated my lack-of-contribution to the noise in the house), I didn’t see much of an effect from this on my own oral health other than the workout my jaw got. The instructions were to swish slowly and so I tried, but fear of swallowing the oil I had just begrudgingly poured into my mouth became so great that every time my swishing became lax and it began to trickle down my throat I had to vigorously start moving it back up again.

This went on for quite some time. The result? The blogs said I the oil should now have a “milky-white” color—proof of the toxin removal—which was true, but I didn’t reap any noticeable further benefit, aside from what my 60-second mouthwash can do. If you’re curious about this technique, check out what MindBodyGreen.com has to say about it in their article, “Why You Should Start Oil Pulling Today”.

As if paying attention to the latest mouth trends wasn’t enough, you’ve got something bigger on the horizon, and that’s the holiday season. You’ve well-noted the 4-week gap from Thanksgiving to Christmas and adjusted your shopping accordingly. You’ve pinned boards for Halloween costumes, candy apples, and New Year’s drinks. You’ve even gone as far as to sign up for a holiday themed 5k (ugly sweater run, anybody?) just to keep an eye on the holiday eating you’ll be doing; but there’s one piece to the puzzle that can make a huge difference this year, and that’s paying attention to your oral health.

But I’ve Already Got Those Little Toothbrushes Ok, we get it, you bought the Colgate Wisps and you finish your meals with a tooth-pick. You know the tips and tricks to better gums and teeth, but what about when those parties come around? And those ooey-gooey caramel apples?

Start by being prepared before you go. This means brushing after every meal. Whitening toothpastes seem great, but they wear down tooth enamel on your teeth when used over an 20 Mind+Body/Fall 2014

extended period of time. According to the Mayo Clinic, using a whitening paste does not change the color of your teeth beyond the surface level. This means that if there is something deeper going on, you’re not going to see the results you’d like and you have weakened your enamel. Instead, opt for a toothpaste that has that bacteria-killing power you need and a gentle, non-erosive formula. Protecting your enamel is the best thing you can do for your aging teeth. You only get one mouthful in your lifetime, so treat them well!

The Biggest Culprits An excess of sugar can lead to a lot of things, but pay attention to your mouth and what it is telling you. If you feel yourself developing sensitivity or the dreaded canker sores, this might mean you’re overdoing your sugar intake.

One of the biggest mistakes we can make comes from our beverage intake. We know to be cognizant of sugary fruit drinks and pops, but what about those cocktails or craft beers being served at various themed holiday parties?

Craftbeer.com tells us that the amount of sugar is related to its malt content. The darker the beer the higher the malt, and in return, sugar. So, on those cold fall days when you want to knock back a rich, warm stout, go for it, but be sure not to fall asleep later without giving a thorough brushing.

As for cocktails, don’t be foolish, you know what those will do to you. If you’re at a party with pre-made drinks, sip wisely.

If you have the option, try out something with seltzer water or a natural sweetener (I’m a big fan of replacing my sugar with Stevia products.) Alternating glasses of water with your cocktails also helps to reduce the effects of the sugar on your teeth.

Be Proactive So, if having diamond implants isn’t your thing, stick to the old standbys that your momma told you were good for you: brush after every meal, floss, commit to a weekly baking soda treatment, and don’t eat sugar before bed.

Take care of your teeth this holiday season and your mouth will thank you!

Mind+Body/Fall 2014 21

8

get fit

SPECIAL PROMOTION

YOGA POSES to invigorate your life

Instructions

There are a lot of reasons why more and more people are choosing to twist their bodies in ways they’ve never done before and follow moves with unusual names… but the best reason of them all is that yoga works. Yoga has long been known for its numerous health benefits, both physical and mental. While some types of yoga focus on restoration, others are more energetic - building strength, balance and flexibility. Nearly all poses, also called asanas, help build core strength in the deep abdominal muscles. Yoga also benefits our minds, serving to harmonize our physical and mental well being. Yoga also teaches us how to take deeper breaths. Being able to breathe deeply and move your body better allows for increased mental clarity, stress reduction, and an increased feeling of energetic well-being.

Enjoy these eight energizing yoga poses anytime you need to stretch your muscles, refresh your mind, strengthen and rejuvenate your body. Move slowly, hold the poses for a few deep breaths and then move onto the next. Once you make it to the end, go through the flow again on the other side. We’re sure your spirits will go up as you move into a Downward-Facing Dog. Workout provided by Miramont Lifestyle Fitness. Posing sequence designed and modeled by Stephanie Crecca and Kimberly Bearden. Our models are wearing Lucy clothing from the Miramont Lifestyle Fitness Pro Shop. Items range in price from $59-79. For more information, visit Miramont Lifestyle Fitness at miramontlifestylefitness.com As always, use common sense and consult with your physician before starting any workout routine.

8 22 Mind+Body/Fall 2014

1 1. Downward-Facing Dog Adho Mukha Svanasana) Bring feet hip-width apart and hands shoulder-width apart. Palms are flat with fingers evenly spread; press the “L” of your index and thumb into the mat. Keep ears between upper arms with gaze directed back. Allow shoulders to roll down spine. While pressing down through heels to lengthen calves, allow spine to lengthen and decompress. Tilt and lift tailbone high to engage abdominal core.

2. Side Plank (Vasisthasana) From Dog, shift forward on toes until shoulders are over wrists in plank. Spin onto the outer edge of the right foot while rooting down through the right hand and lifting hips.

Reach your left arm either to the ceiling or by the left ear, legs can stay stacked or you can float the left leg up or bring left foot to the right thigh for tree.

3. Crescent Lunge (Anjaneyasana) Step your right foot forward between your hands, aligning your knee over the heel. Feet are hip-width distance apart and the back leg is strong and engaged with the quadriceps lifting. Sweep your hands up, over head with your palms facing each other, pinkies rolling slightly in towards one another. Draw your tailbone down toward the floor and bring your pelvis to neutral, being careful not to overarch the low back. Soften your front ribs to your belly and relax your shoulders. Repeat with the left foot forward for the same length of time.

4. Revolved Crescent Lunge (Parivrtta Anjaneyasana): Place palms together and lower the prayer hands to the heart, on the exhale twist left bringing the right elbow to the outside of the left thigh. Draw the top shoulder back to stack over the bottom shoulder, stretch back through the right heel to straighten the right leg. Try to turn spin the belly towards the left wall.

5. Warrior Three (Virabhadrasana III): Shift (try not to swing) your body weight onto the right leg by pressing your heel into the floor and the head of the thighbone back, to allow the femur to center into the hip joint. The arms, torso and raised leg should be positioned relatively parallel to the floor. Draw the hip of the raised leg toward the floor until both hips are even and parallel to the floor. Energize the back, lifted leg and extend it strongly behind you. Just as actively, reach the arms forward. Keep your head neutral so that your neck aligns with the rest of your spine. Repeat on the left side for the same length of time.

7

SPECIAL PROMOTION

2

get fit

3

6. Figure 4 Pose (Eka Pada Utkatasana): Lift the torso up and come to balance on the left leg. Inhale, lift arms up and cross right ankle above left knee before exhaling and bending your standing knee. As the hips lower bring the hands to the chest in prayer.

Lengthen through the spine stretching the hips back and head forward. Lower right knee until it is in line with right ankle, flexing the right foot to keep leg energized.

7. Crow Pose (Bakasana): Place hands shoulder-width apart in front of your feet, with your palms flat and fingers facing forward. Squat down and bring your knees as high on your triceps as you can. Line elbows above wrists and lean chest slightly forward.

Come to the tips of your toes and lift your sits-bones. Look down and slightly forward, lift one foot up, then the other. Engage your abdominal core while you keep your spine extended and neck neutral. Lift through your lower back.

Hold for 20 seconds to 1 minute.

4

8. Half Lord of the Fishes (Ardha Matsyendrasana Variation): Lower hips and feet to the mat and cross legs so that the left knee points toward the ceiling and the right foot rests outside of the left hip. Inhale to lengthen your spine, exhale and twist left. Reach left arm back and turn gaze over left shoulder, right elbow can hook outside of left knee or right hand can hold left knee.

5 6

Join us for our Late Night Yoga Party on September 19th!

If you like what you see and want to learn more energizing yoga poses, join Miramont Lifestyle Fitness for a Late Night Yoga Party on September 19th from 7:459:15 p.m. The event is a part of Colorado Moves to End Cancer, a fundraiser that consists of a full week of activities, taking place at Miramont’s South club, located at 901 Oakridge St. in Fort Collins. The cost is $35 and will go to benefit Miramont Cares, a 501c3 non-profit that will donate money raised to the UCHealth Cancer Center – a department of PVH and non-smoking lung cancer research at the University of Colorado Cancer Center. Grab your friends and come ready to have a good time! For more information, please visit http://www.miramontlifestyle.com/ about-miramont/colorado-moves/.

Mind+Body/Fall 2014 23

12 weeks to

Getting back to the gym

By Eric Neilsen

T

here is a saying I like—“there is no bad weather, just bad gear.” But some days, exercising outside does have its challenges. With fall approaching and the weather starting to cool off, it may be time to transition your physical activity back inside to the gym. Let’s take a look at how you can make that transition a bit smoother.

Set some goals Do you just want to maintain the gains from summer, or are you interested in seeing if you can take it up another notch? If your goal is to maintain the summer gains, then it may be as simple as using the treadmill for your runs or taking a spinning class for the bike. If you are interested in taking it up a notch, then you will need to objectively look at what your strengths and weaknesses are in the activities you do. Once these has been identified, you can work to improve on the things you are weak at and maintain the strengths.

Core & strength This is a very important part of any athlete’s fitness program, and should be something that is incorporated on a year round basis. The fall is a great time to

Here is a 12-week plan to transition back to the gym and, hopefully, make it less of a chore. Move days around to fit your lifestyle and desired level of activity

Week

Monday

Tuesday

Wednesday

1

Cardio IN or OUT

Core &/or Strength

Off

Definition of Terms:

2

Core &/or Strength

Cardio IN or OUT

Optional Day

Cardio: Any form of exercise you like: Walk, run, bike, swim, rowing, etc

3

Cardio IN or OUT

Off

Cardio IN or OUT

4

Cardio IN or OUT

Core &/or Strength

Off

Core & Strength: Weight training, Yoga, Pilates

5

Cardio IN or OUT

Optional Day Choice

Optional Day Choice: If tired take the day off. If you're feeling spry, do anything you'd like

Core &/or Strength

6

Cardio IN or OUT

Off

Cardio IN or OUT

7

Cardio IN or OUT

Core &/or Strength

Optional Day Choice

8

Core &/or Strength

Cardio IN or OUT

Optional Day Choice

9

Cardio IN or OUT

Off

Cardio IN or OUT

10

Cardio IN or OUT

Core &/or Strength

Optional Day Choice

11

Core &/or Strength

Cardio IN or OUT

Optional Day Choice

12

Cardio IN or OUT

Off

Cardio IN or OUT

IN: Indoors OUT: Outdoors. Be flexible with the weather.

24 Mind+Body/Fall 2014

get back to the gym and work on a full body approach as you ease back into pumping iron. New to the gym? Consulting with a trainer is helpful and will greatly increase your likelihood of maintaining your training program.

The trainer will know the gym layout, how to properly use the equipment and be able to provide you with exercises that are specific to your needs.

Group Exercise classes Looking for some camaraderie when working out? Fitness clubs will have a listing of all the classes they offer, so take a couple minutes to familiarize yourself with all the options available to you.

Most classes are 45-60 minutes, but range from as short as 30 minutes to as long as 90 minutes. New to group exercise? Get to class 10 minutes early so you are not rushed and check with the instructor if you have any questions before getting started. Have fun!

The boredom factor Yes, training indoors can be boring at times, but there are a few things you can do to help with this. Many people find their own personal music helpful. Just make sure to keep the volume to yourself and if using a smart phone, save the texting, phone calls, and e-mails for after the workout. After all, you are here to get a workout in. Also try to meet a friend for a workout. This actually serves two purposes: 1. You have someone to share the workout with and keep you motivated. 2. By setting a date/time to meet a friend for a workout, you are much more likely to follow through and make it to the gym.

To get the most out of your fitness, make it a combination of fun and work. Try to work in some exercise outdoors whenever possible, but have a backup plan for the gym when Mother Nature gets in the way.

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

Thursday

Friday

Saturday

Sunday

Cardio IN or OUT

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Core &/or Strength

Optional Day Choice

Cardio IN or OUT

Off

Cardio IN or OUT

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Core &/or Strength

Optional Day Choice

Cardio IN or OUT

Off

Cardio IN or OUT

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Core &/or Strength

Optional Day Choice

Cardio IN or OUT

Off

Cardio IN or OUT

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Cardio IN or OUT

Off

Core &/or Strength

Core &/or Strength

Optional Day Choice

Cardio IN or OUT

Off

Mind+Body/Fall 2014 25

Special Promotion

9 tips to staying an injury-free

WEEKEND WARRIOR Coloradans like to be outdoors and active in our spare

• Overuse injuries are most common among runners,

time. Part of the reason we love our home is because

swimmers, tennis enthusiasts and the like. Listen to your

nature’s playground is literally right out our back door. But

body and lower your intensity or duration if you’re feeling

unfortunately for most of us, the reality is that we spend most

tired or sore.

of our time sitting at a desk, relegating our outdoors time

• Engage in frequent and varied workouts of shorter

to the weekends and vacations. This sporadic high activity

duration rather than spending hours doing the same thing.

level sets us up for injury and means we need to be more

Changing up your routine and exercising for shorter periods

careful about what we do and how we prepare our bodies.

gives individual muscle groups more time to recover.

We asked one of our Banner Health experts, Dr. Riley Hale,

• Consult your physician before starting any new physical

an orthopedic surgeon at Banner Health Clinic in Greeley for

activity, and ask how diet and nutrition can enhance your

some tips on how we might maximize our enjoyment of the

performance.

outdoors while minimizing our risk for injury.

• Stay properly hydrated before, during and after physical

• Spend 30 minutes most days doing some exercise. A

activity. Drinking enough water helps you avoid cramping

brisk walk, a short run, a hike or time on a bicycle can help

and other discomfort, and keeps your brain sharp.

condition your body for more intense weekend activities.

• Use the proper equipment. If you’re a runner, for example,

Cross-training exercises also build strength and endurance.

get fitted for shoes that support your stride.

• When trying a new sport on the weekend, give yourself time

• Spend at least 10 minutes warming up and doing gentle

to learn proper technique and form before going full speed.

stretching before any strenuous activity, and make sure to

• Seek the advice of a trainer or coach who can give you

cool down and stretch again when you’ve finished.

safe strategies to master your sport or activity of interest.

26 Mind+Body/Fall 2014

Special Promotion

When is it time to get a

SECOND OPINION? A cancer diagnosis is never an easy thing to hear. Perhaps the most

important words you will ever hear, they can induce a state of shock, and cause you to ask a million questions about the next steps. Reassurance, a good plan of attack, and patient comfort should be paramount. But what if you’re left with more questions than answers? Should you seek a second opinion? Is there any benefit in seeking one? While everybody’s situation is different, Banner has brought together some general things to remember when navigating this possibly difficult process.

The first thing to remember is that getting a second opinion is your right as a patient, and your comfort and peace of mind should be the most important thing. If getting a second opinion will make you more comfortable, your doctor should always encourage it. It is never a bad idea to get a second opinion, though cases where a second opinion drastically changes the diagnosis or recommended treatment are rare. However, different doctors may suggest new directions or considerations for treatment based on varying experiences and perspectives. While a second opinion may open up more options, the peace of mind is the most important aspect in pursuing another professional opinion.

There are several circumstances when a patient absolutely should ask for a second opinion: • If you have any doubts about your doctor, or don’t particularly get along with him/her. While this does not demean their professional expertise in any way, you will be in greater need of assurance and peace of mind in the face of a personal discord with your doctor.

• If your doctor doesn’t have much experience treating your specific type of cancer. Experience counts for a lot, especially when dealing with rare or particularly complicated cases. Consulting a doctor who has seen cases similar to your own in the past lends the advantage of experience to the plan of action.

• If you have a rare type of cancer. As with the point above, any experience is good when formulating a plan of action. Treading unfamiliar ground is always a good reason to get a second opinion.

• If your doctor says that there is no lifesaving treatment available. When hearing this devastating news, the inevitable reaction is disbelief. While another doctor might not disagree with the original opinion, when the outlook is bleak, a new perspective is essential.

Mind+Body/Fall 2014 27

get fit project purpose

Finding a flow…

Project Purpose, Mind+Body and Miramont’s fitness and wellness challenge, is well underway and our four participants are taking every aspect in stride—the changes, the struggles, and the triumphs. It’s finally time to check in on their progress!

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

Michelle’s book recommendation: Born to Run by Christopher McDougall

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

Kim’s book recommendation: You Can Heal Your Life by Louise Hay

Bryce Bowman Fitness is Bryce Bowman’s passion! Bryce lives fitness, eats to fuel it and loves to surround himself with it. Bryce is a Certified Personal Trainer at Miramont Lifestyle Fitness who specializes in many areas of Fitness and adapts his training style to meet the needs of various clients. Bryce loves working with individuals who have the desire to improve themselves.

Bryce’s book recommendation: The Metabolic Effect Diet by Jade Teta and Keoni Teta

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

Brooke's book recommendation: Inspiring You to Eat Clean and Live Well by Terry Walters

28 Mind+Body/Fall 2014

Sept 2014

Progress update Karl Olson (left) July

July 2014 Amy Olson (right)

Sept

July

Sept

Body Fat

26.5%

20%

Body Fat

44.4%

47.1%

Weight

189.8

179

Weight

245

237

Waist to Hip Ratio

0.96

.88

Waist to Hip Ratio

0.83

.77

Team House of Chaos Karl and Amy are working hard to learn how to combat life’s ongoing demands and balance all of their obligations without letting their own health drop to the bottom of the priority list. What’s their strongest tactic? Teamwork.

“The best part so far is being on this journey together with Amy. The teamwork aspect is a lot stronger and more effective than I expected,” said Karl.

“I realized after the first 4 weeks or so (with Kim’s help) that unless I respect my own boundaries when it comes to working out, no one else will. Knowing that Karl is feeling as much pressure time-wise, it’s easy to brainstorm with him and see if we can come to some sort of a solution,” Amy said.

Overall, it seems Team House of Chaos is pleased with their progress thus far and excited to forge ahead to the next phase of Project Purpose.

“Beyond the more obvious changes of feeling better due to exercise and eating better, I’m also noticing that I have more of a ‘can do’ attitude than I did even three or four weeks ago,” Amy said.

“I think more than before we find ourselves exhausted at the end of the day, laugh about who is more sore, and then get a great night’s sleep,” Karl added.

A special thanks to Audra Dinell of Mantooth Company for her contributions in coordinating with Mind+Body and Miramont Lifestyle Fitness to make this program possible.

project purpose get fit

Progress update Barbara Bue (left) July

Laura Evans (right) Sept

July

Sept

Body Fat

49.2%

48.1

Body Fat

43.1%

45.4

Weight

221

218

Weight

220

217

Waist to Hip Ratio

.82

.82

Waist to Hip Ratio

.77

.73

Team Reality Bites Barb and Laura have also gotten off to an awesome start. They have managed a lot of progress even while facing some difficult, though common, obstacles, like eating healthy while traveling and resisting temptations from family members.

“Our family vacation was at least partly planned around food. It wasn’t unusual to sit at the table at the breakfast restaurant discussing the lunch or dinner restaurant options (bacon and fried chicken featured prominently).

But I could tell we were making changes. Barb and I paid for a weekly membership to the YMCA and actually went! We were able to mostly duplicate the workout Bryce gave us,” Laura said.

Like House of Chaos, Barbara and Laura have also realized the incredible effect of strength in numbers and have utilized their team support system every day. They build off of each other’s strengths and use encouragement to push through tough situations.

“Laura pushed for the gym today, but I said no thanks to the banana cream pie after lunch and it gave her the will power to say no as well.

Tomorrow it may well be the other way around,” Barbara said.

Keep up with our Project Purpose teams: Visit Mind+Body online for full Project: Purpose updates, including how House of Chaos’s journey is benefitting the whole family, whether or not their kids yet realize the importance of the lifestyle Karl and Amy are introducing them to, how Reality Bites has overcome limited access to their own kitchen, as their house is on the market and has to be in model-home condition at a moment’s notice, as well as tips and advice from Miramont’s trainers, dietician and wellness coach.

Mind+Body/Fall 2014 29

An inside look at the

By Kate Wrightson

Anti-inflammatory diet The Center of Disease Control reports one in four deaths occur as a result of heart disease, and over $108.9 billion per year is spent in treating the condition. This is the toll of just one of the diseases linked to chronic inflammation. The National Institutes of Health reports an additional one in four deaths from cancer, adding 1.7 million new cases per year and $57 billion in treatment costs. Inflammatory autoimmune diseases account for 23.4 million sufferers and $100 billion in treatment costs, while diabetes claims 25.8 million people at $225 billion in healthcare costs.

Introduced by Dr. Andrew Weil, the relatively new anti-inflammatory diet is similar to the long-standing Mediterranean diet, with extensive research promoting health benefits. It comes in a form that is easy to follow for the general public, and adaptable for different dietary preferences.

This relatively broad spectrum of guidelines helps individuals make choices to help eliminate and counteract inflammation, helping to optimize physical operation, and minimize disease causing factors. Benefits of the anti-inflammatory diet are said to include weight loss, increased nutrient and antioxidant intake, as well as prevention and control of inflammatory conditions like heart disease, stroke, diabetes, cancers and auto-immune disorders.

A response partially governed by the stress hormone cortisol, inflammation is a vital immune system response. It is triggered to protect and facilitate healing in tissues in response to injury or damage. Most of us are familiar with signs of this protective response after injury or illness, represented by swelling, excessive heat, redness, pain or limited mobility.

However, in many cases the signs of inflammation are not always visible or may be internal, where it is more difficult to detect.

Internal inflammation can be a chronic problem for individuals due to exposure to heightened environmental toxins, high stress levels, poor or uninformed dietary choices, or a malfunction of 30 Mind+Body/Fall 2014

the immune system response.

Physical and psychological stress contribute to the inflammatory response. Physical stress (for example, a fracture) results in a positive inflammatory response to stabilize the area injured and promote healthy cell turnover. Chronic inflammation is linked to constant psychological stressors. A study conducted by Carnaegie Mellon University reveals that chronic psychological stress inhibits the body from regulating its inflammatory response and directly impacts the development and level of disease in the body.

This is partially due to the body’s inability to respond appropriately to heightened cortisol levels.

Cortisol is also a hormone leading to stubborn abdominal fat, which correlates to increased risk of metabolic disorders and heart disease.

Heightened cortisol levels can be counteracted by exercise, which is highly encouraged in conjunction with the anti-inflammatory diet. However, diet alone can still have a significant impact on cortisol levels. If the body isn’t physiologically stressed by highly refined and processed foods or sugars, this stress response slowly decreases and levels return to a more normal level This diet also helps regulate blood sugar levels and reduce acidity and oxidation within the body.

These combined factors can create advanced glycation end products (AGEs), which contribute to the inflammatory response according to the Oxford Journal of Cardiovascular Research.

The Anti-inflammatory diet at a glance In order to minimize the inflammatory response and AGEs in the body, the antiinflammatory diet recommends: 2,000-3,000 calories/day. Adjust for activity levels Minimum 40g of fiber via fresh fruit and vegetable intake Increase vitamin and mineral intake via fruits, vegetables and supplementation Drink mostly water each day. Filter water if it includes high chlorine and irritant levels Fat: 30% of calories 1:2:1 ratio of saturated to monounsaturated to polyunsaturated fats with an emphasis on omega-3 fatty acids from fish, fish oils or other sources. Look for expeller pressed oils when using oil in cooking to maximize health benefits and prevent rancidity.

Protein: 20-30% of calories.

Decrease intake if you have kidney, liver, allergies or auto-immune disorders Majority of protein intake from beans and vegetables, with very little coming from animal sources like fish, high quality yogurt, or cheeses Carbohydrate: 40-50% caloric intake As many fruits and vegetables as possible. Avoid processed and refined wheat flours and food products. Choose whole grains like bulgar wheat or brown rice, which are lower in the glycemic index. Avoid refined sugars like high fructose corn syrup

Mind+Body/Fall 2014 31

Roasted Lemon and Turmeric Salmon with Red Pepper Coulis

32 Mind+Body/Fall 2014

healthy recipes get healthy

Celebrate the last days of summer and eating outside with a meal featuring anti-inflammatory ingredients like salmon and tumeric.

Backyard

Feast

Roasted Lemon and Turmeric Salmon with Red Pepper Coulis

Recipes by Chef Rocky Rigney

Yield 4 servings

Photos by Erika Moore

Salmon

Red Pepper Coulis

4 wild caught salmon fillets, 4 to 8 ounces each 1 teaspoon turmeric Sea salt to taste ½ organic lemon, thinly sliced 2 tablespoons olive oil

3 organic, large red bell peppers 3 tablespoons extra virgin olive oil 1 organic medium shallot, thinly sliced 1 tablespoon sherry vinegar Sea salt to taste White pepper to taste

Directions Preheat oven to 425°F. Massage salmon with olive oil. Season with turmeric and sea salt. Add lemon slices on top of the salmon. Place the salmon skin side down on a baking sheet, and roast until the internal temp reaches 145°F.

Directions Roast the red peppers directly over the flame of your grill, turning occasionally. When entire pepper is charred immediately transfer to a bowl. Cover with food service film and let cool completely. Peel the peppers and discard the skins, seeds and cores. Coarsely chop the peppers. In a food processor combine the peppers, olive oil, shallot, and vinegar. Puree until smooth.

Season with sea salt and white pepper. To plate, place salmon fillet off center on plate, and ladle coulis just on top and the side of fish.

Mind+Body/Fall 2014 33

Kale salad with orange ginger vinaigrette Yields 4 servings

Salad 2 cups organic kale, washed with stem removed 1 cup organic spinach, washed 1 cup organic strawberries, washed, sliced thin ½ cup quinoa, rinsed, cooked, and cooled 1 cup crushed walnuts

Directions Stack greens together, roll and cut julienne.

This is called a Chiffonade cut. Mix all ingredients in a large bowl. When dressing is completed mix with salad and enjoy!

Dressing 1 teaspoon orange zest Juice from 1 orange 1 teaspoon ginger, grated 2 tablespoons apple cider vinegar 1 pinch of stevia Sea salt to taste ½ cup extra virgin olive oil

Directions Mix all of the ingredients except for the olive oil in a blender, mixing to blend. Once those ingredients have blended, add the olive oil very slowly until a thick emulsion occurs. Add sea salt to taste.

Kale salad with orange ginger vinaigrette 34 Mind+Body/Fall 2014

healthy recipes get healthy

Grilled mixed vegetables with lemon essence

Grilled mixed vegetables with lemon essence Yields 4-6 servings

Ingredients 6 organic Swiss chard leaves, veins from stems removed 8 organic asparagus spears, ends trimmed 1 organic medium red bell pepper cut lengthwise, medium pieces 1 organic medium yellow squash, cut lengthwise into ½ inch slices 1 organic medium red onion, cut into ½ inch rounds 2 organic medium sized tomatoes, cut into quarters ½ cup olive oil Black pepper to taste Sea salt to taste ½ teaspoons garlic powder 1 Lemon, juiced

Directions Combine all ingredients in a large bowl; season and mix well. Meanwhile, pre-heat your grill to high. When grill is hot add veggies until tender and grill marks appear. Place all veggies on a large serving platter, sprinkle lemon over entire dish, add any additional seasoning and enjoy!

Mind+Body/Fall 2014 35

Special Promotion

Though it might still feel like summer outside,

the vaccine. Essentially, your body is working

flu season is right around the corner. With all

hard, and some mild symptoms may be felt, but

of the information out there about flu shots,

this does not mean you have the flu. Symptoms

from research studies to water-cooler rumors,

will go away quickly.

it is sometimes hard to determine fact from

There are 2 possible ways to still get the flu

fiction. And when this uncertainty has to do with

after vaccination, however. The anti-bodies will

the health of you and your family, it should be

not be fully developed by your immune system

cleared up as quickly and easily as possible.

for about 2 weeks. There is a possibility that you

Banner Health has brought together some of the

will be exposed to the flu in the period of time

answers for you here, and we hope to help you

between vaccination and the full development of

make the decisions that are best for your health.

your defenses. In this case it is possible that you

Can you get the flu from the flu shot?

will still contract the flu. Alternatively, as we will

In a word: no. The flu shot is a killed virus, and it is not possible to contract the actual influenza from the vaccine. A minority of people who receive the vaccine (about 20%) may feel some flu-like symptoms for 24 hours or less as their immune system reacts to the vaccine

cover in greater depth later, you may be exposed by one of the more rare strains of the flu which are not covered by the flu vaccine. The likelihood isn’t high, but it is definitely possible.

How effective is the flu shot?

Though we rarely hear about it, no vaccine

and creates the anti-bodies that will result in

is 100% effective. The flu shot is no different,

immunity to the strains of influenza present in

and some of the possible side effects and

Special Promotion

Flu season is coming...

Get the facts about flu shots inefficiencies are outlined in the answer above.

reported worldwide to local bodies, who in

However, except in extenuating circumstances,

turn report to their regional World Health

such as pre-existing conditions, a compromised

Organization (WHO) Collaborating Centers

immune system (like if you already have a cold),

for Reference and Research on Influenza.

or particular food allergies, the preventative

The CDC in Atlanta is the representative body

benefits of the flu shot far outweigh the possible

for North America. The WHO then makes

negative effects.

recommendations to national bodies based

Is the flu shot more effective than the nasal mist vaccine?

on these worldwide reports. The US Vaccines

Another relatively easy answer: no.

Statistically, the nasal mist spray or LAIV (Live Attenuated Influenza Vaccine) is no different than the injected vaccine. There has been significant research done on the effectiveness of the two vaccines, and no advantage to one over the other has been established.

How do they know which strain of flu is effective each year?

Throughout the year, cases of the flu are

and Related Biological Products Advisory Committee, part of the FDA, makes the ultimate decision for the United States.

The three strains are included within the year’s vaccine are selected based on which strains are circulating, how they are spreading, and how well the current vaccine strains protect against the new strains of influenza. The forecasts are based on the year-round surveillance and for the upcoming 2014-2015 flu season, the vaccine has been determined to remain the same as for the 2013-2014 season.

get centered section

the

HUMAN SIDE of cancer

By Angela Geis

S

upport systems for women’s cancers have become so well established and well-funded that they are familiar on every level of society. Everyone knows, for example, what a pink ribbon represents. There are well-mobilized multi-million dollar foundations dedicated to fundraising and research support for cancers that primarily or exclusively affect women. Entire months and color schemes are dedicated to curing these diseases and providing encouragement and resources to the patients and their loved ones. With so much focus on what are commonly referred to as “women’s cancers,” many other cancer related issues that affect millions of women across the country and around the world are virtually overlooked, in comparison.

The three most common cancers diagnosed in women are breast, lung and colorectal. Gynecologic cancers that solely affect women include cervical, ovarian, vaginal, and vulvar cancers (among others). Along with these diseases, women are diagnosed with all manner of melanomas, carcinomas, lymphomas, leukemia, and sarcomas. While the level of support these cancer causes receive is fantastic, it needs to be remembered that for women, cancer isn’t just about pink ribbons, boobie pride, and parades. It’s about dealing with a diagnosis and the resulting treatment, and continuing to move through this world as a female.

Women at any age, of any racial or ethnic background, and of any social status are at risk of developing cancer. The disease cares not if you are a wife or mother, if you are in graduate school, if you are on financial assistance, or if your cultural background dictates that your responsibilities require certain actions or duties to be performed. As a female, society expects women to be strong maternal figures for our children, able to care for a child and fulfill what are often more than half of the parental responsibilities that go along with the role of mother.

As the head of household, women are in charge of keeping order amongst what can conservatively be considered chaos.

In the professional world, women are expected to maintain a certain appearance and demeanor, while maintaining a high 38 Mind+Body/Fall 2014

level of job performance. Socially, members of the “softer” gender are expected to be just that: soft, manicured, and well presented at all times. With all these expectations placed on our gender, something as monumental as a cancer diagnosis can be utterly devastating.

All of this is not to minimize the fact that men struggle with some of the same issues, or imply that a cancer diagnosis for a woman is more devastating. Instead, the focus is simply on the experience of women with cancer. Cancer is not just about breast or gynecological issues, it is about the psychological, social, and emotional implications that accompany a disease that is by nature physiological, but impacts every aspect of the human existence.

Any initial cancer diagnosis turns a life upside down. Suddenly the future becomes something less certain and the present seems shaky and harsh. Anxiety, fear and even anger can become overwhelming. Despite the initial emotional turmoil, life must go on and the best way to move forward is to start with the facts about your diagnosis. Talking to your doctor in depth about your cancer type, grade and stage, doing research, and learning everything you can about treatment options and coping tactics are the first steps in moving forward. One of the worst things someone can do for themselves and their loved ones is to tackle the diagnosis uninformed.

get centered Communication with loved ones and care providers is essential throughout the process. It becomes very tempting for women to withdraw into themselves and try to deal with their emotions and physical symptoms behind closed doors. Females tend to be social creatures and thrive in environments of open communication and support. Seeking out others who are dealing with the same condition, surrounding yourself with family and friends, and staying in your social scene throughout the treatment process will keep these social connections healthy.

Once treatment starts, many of the side effects cause dramatic physical and psychological changes. Many treatment regimes involve intense drugs that literally poison the body along with the cancer, invasive and visually depleting surgeries, and hours of uncomfortable positioning in medical centers and hospitals. Some of the side effects of treatment are the hallmark indicator of a cancer patient: hair loss, fatigue, a sickly pallor and general illness. For many women, the physical appearance that is associated with cancer treatment can be overwhelming. Females are stereotypically known for their long tresses, supple glowing skin, and bright eyed smiles. When the treatment is poisoning your body, these signifiers of health and vitality are lost. It can be hard to keep good spirits when you look like a spirit yourself.

There are many programs and companies that provide beauty products and advice specifically geared toward the female cancer patient and combatting these side effects. Often times your insurance will cover wigs and special bras under durable medical equipment, and there are often classes offered through your health center that teach how to apply makeup to a hairless face. While none of this sounds appealing, it is one way to try to maintain a sense of normalcy throughout treatment.

Some treatment regimens involve hormonal therapies, often decreasing estrogen. Side effects of reduced estrogen levels due to hormone therapy

Cancer is not just about breast or gynecological issues, it is about the psychological, social, and emotional implications that accompany a disease that is by nature physiological, but impacts every aspect of the human existence. are similar to the symptoms associated with menopause. These can include: hot flashes, fatigue, reduced sex drive, vaginal dryness, depressed mood, and decreased bone density. For some younger women, undergoing hormone therapy for their cancer can significantly impact their plans for their reproductive life, making the treatment even more devastating.

Proper nutrition and regular exercise promote good health, and this is doubly true in the case of a patient undergoing cancer treatment. Eating well, even when you don’t feel like eating at all, is crucial to keeping a body healthy and fighting. The focus should be on consuming lots of raw, whole, fresh produce and well cooked meats and fatty foods. Exercise not only promotes cardiac conditioning and muscular strength, it increases pain reducing hormones and promotes blood flow and new cell growth.

It seems like a lot for a woman to think about in the midst of a devastating illness: mental and emotional well-being, nutrition and fitness, community and social structure. For many women it is difficult to even allow themselves to orient upon even one of these factors in a “selfish” way.

The softer gender is often inclined to care for others and put the health and well-being of loved ones in front of their own. Perhaps this is the universal challenge amongst all female cancer patients: focusing on yourself and doing what’s in your own best interest. It’s hard to accept help at times, but it’s even harder to request it and act on your own behalf.

It is important not to let the blanket theme of “women’s cancers” overshadow what it means to have and fight this disease. You are not a pink or turquoise ribbon, or any other shade of ribbon for that matter. You are not a sufferer or survivor of women’s cancer, or any cancer. You are a woman, a mother, a student, a teacher, a wife, a friend, a fierce femme fatale…who happens to have cancer.

Mind+Body/Fall 2014 39

What’s your risk?

152 96 Stage 1 Hypertension

Heart disease doesn’t make a grand entrance. It sneaks up slowly to attack when you least expect it. But that doesn’t mean you’re helpless to prevent it. The experts at Colorado Health Medical Group can evaluate your current risk and help you prevent heart disease before it strikes.

Know where you stand. Make an appointment today and stop heart disease in its tracks.

40 Mind+Body/Fall 2014

Healthy on the outside doesn’t always mean healthy on the inside.

Take an online heart assessment and find out your risk in 5 minutes. care.uchealth.org/heart

800.459.4241| pvhs.org Mind+Body/Fall 2014 41

get centered

Leah in 2011.

Leah, alcohol free, with her

daughter in 2014.

Looking in the mirror Leah’s journey through alcoholism and year one of recovery

By Rachel Metzgar

One year ago Leah fought to open her eyes to the haze of the hot July afternoon. Was the Frontier Days music still playing? No, that was the all too familiar drumming of the blood struggling to pump through her swollen body after a bender. The excitement of the night seemed so distant and she struggled to rekindle the memories of the fun she must have had. How did she get here? She needed a drink to push these thoughts away.

“The problem with how I was drinking was more a problem with why I was drinking.

I drank to escape reality, to avoid facing things that were going on in my life.”

She forced her aching body off the bed and stumbled to the bathroom. There was blood in the toilet when she was done. Her heart and mind racing, she stood alone in the bathroom – afraid and disoriented. The mirror was two steps away; she couldn’t meet her own eyes in that reflection for fear of how unrecognizable she would find the person looking back at her.

Looking back, her memory is only of being lost – lost from herself, unable to face a day, an hour, without liquid aid. That day was the beginning of the end for 42 Mind+Body/Fall 2014

Leah – the end of her relationship with alcohol. She would later go to the hospital and find out that she had a serious kidney infection, and her doctor found further that her liver was swollen from the stress her alcoholism had caused. “Let’s start with two weeks alcohol free and then we will recheck your liver,” her doctor suggested. Leah had already asked her boyfriend, Jeff, to strip her apartment of all alcohol.

Two hours seemed like a lifetime. Two weeks – almost impossible. When she shared her goal with friends and family, their responses were a mixture skepticism and disbelief. Her own expectations were uncertain even – could she do this?

How it began At 18, Leah’s life was full of possibilities. She moved to Fort Collins from Santa Fe and the world was in front of her. “I immediately got into hair school and life seemed pretty normal. I went out and partied on the weekends with everyone else, but I was in control and things were good.”

Things changed when Leah was hit with the reality of adulthood. She had a baby at 21 and started to feel out of control. Her time with her daughter was split 50/50 with her ex, so Leah’s life was also torn between two realities. “I was living the 22-year-old lifestyle for half of my life and I was a single mom for the other half.” As a responsible mother, Leah was strictly alcoholfree when her daughter was with her. But on the weekends she spent without her, Leah was just like everyone else. She was partying in Old Town, working at a salon, and by all outside appearances she was doing well.

get centered In a college town, at a young age, it seemed like Leah was just like everyone else. Here she was in Fort Collins – the land of beer and honey – where the streets are rich with microbrews and a carefree party is never far away. But things aren’t always what they seem to be. The idea of normal is different for everyone, especially in an alcohol-centric culture.

“The problem with how I was drinking was more a problem with why I was drinking. I drank to escape reality, to avoid facing things that were going on in my life. And that worked for me until everything really became too much for me to deal with.” In 2011, Leah experienced a trauma that overtook her spirit and devastated her sense of self. Her journey again took a turn, in a downward-spiraling direction.

Most people have stories of trauma in their lives. It’s a common thread woven throughout the human experience. Our suffering may be different and much depends on our perception, but we all go through trials that shake us to the core. It is at these times that our instincts drive us to carry on through whatever means we know.

Leah evaded her thoughts and emotions through the numbing comfort that alcohol washed over her. But as her need to escape grew, her need for alcohol followed and began to consume her days, nights, weeks, and eventually months.

“I would wake up in the morning and have a double shot of vodka chased by orange juice just to make me feel normal. But to me, I didn’t have a problem. I was waking up and going to work.

I was fine. But really I was self medicating rather than seeking help for what I was going through.”

Leah’s life began to unravel. Her relationships were falling apart. Her boyfriend Jeff pulled away from her. Even her 5-year-old daughter suffered from the blur Leah lived in. Leah describes days of continual intoxication, non-stop partying, and drinking just to function normally. But no one could stop it. She pushed everyone away until all she had left was herself. When her final day of drinking came, she didn’t know that’s what it would become. Even then, she thought things would go back to the way they had been. All she knew was that she couldn’t look at herself in the mirror. Something had to change.

The first year Looking back, Leah’s year living alcohol free seems both as if it were an eternity and yet like it was over in an instant. One thing is certain – this year was not easy. She did not wake up suddenly to a world in Technicolor with daisies lining the streets and birds singing the carefree days away.

Leah woke instead to a world where she had to learn to live with herself, get to know herself, and live in a world where she had to face each hour, each experience, good or bad, with only what was inside her – without the help of alcohol to push it away. Even so, she looks across at me and she is filled with delight as she details her year.

This first year was amazing. Every struggle, every tear, every moment brought her to today – to year two. And she is joyful.

The first day of year two Entirely out of coincidence, the one year anniversary of Leah’s alcohol-free life came during a family reunion. Leah awoke with a sense of calm.

Leah’s journey in her own words...

Every person who sets out on a life or even a week without alcohol has a unique experience. Every person has a different process and support system. But in one regard, each shares a purpose. Here are some snapshots from Leah’s first year.

Two weeks. Leah’s journey began with her focused on making it two weeks alcohol free.

Honestly, I wasn’t sure I could do it. But I at least had something to focus on – just make it two weeks. After the two weeks though, it was amazing how immensely better I felt.

My anxiety and depression were down. I would wake up and get in the shower at a reasonable time. And whereas everything was blurry before, I could look around me now and see life bustling at 8 am and I was truly aware…not just present but really aware of things.

So it began. Two weeks were through and Leah knew this was what she wanted. So at 14 days in, the message went out to everyone on Facebook. Now everyone knew, and failure was no longer an option.

Keeping track. As anyone going through addiction recovery will tell you, it is an extremely personal journey. Everyone does it differently. Leah was seeing her therapist and learning to face herself and her past. To track her progress, she started a paper chain.

Every day, she added a paper link to her chain.

Walking into her apartment, it started to look like an elementary school craft project. But to Leah, the chain represented everything she had accomplished.

In AA, you get chips to show how far you’ve made it. I had my chain. And let me tell you, I showed it off to everyone who came over!

Isolation. The first three months found Leah spending a lot of time with Lifetime and Netflix.

I didn’t want to risk going anywhere and facing temptation. If I just stayed indoors, I knew I would be safe. I wouldn’t necessarily recommend that people isolate themselves like that, but for me, that’s what I thought I had to do.

Insight. Through her therapy process, Leah started to see how things were before.

I started to realize that before, everything had been an excuse to drink. I had a long weekend so I needed to drink…I was having relationship issues so I needed a drink…

Every bad experience became an excuse.

Until I chose to stop. So much came flooding in. When you have to think about all of it, you start to realize that maybe the drinking was part of the problem rather than the solution.

And then comes a lot of self-loathing and guilt. And you have to work through all of it.

You can’t just push it away anymore.

The meltdown. During recovery, many people have what they describe as a meltdown, often somewhere around 90 or 100 days in. Leah had her meltdown near 90 days.

It’s really hard to describe to someone who hasn’t been there, but even though I knew how far I had come, everything became a trigger and nothing was helping – not my daughter, not encouragement from other people. Driving down College [Ave] was like

driving down Las Vegas Boulevard – every liquor store, every bar was calling. I was dreaming about drinking and then I would wake up freaking out. I knew I could get through it, but I felt like I would break down at the same time. That’s when I really found out what a trigger felt like. My meltdown lasted 5 days and what I would tell anyone who is there is just do whatever you have to do to make it through those days. Hibernate. Have someone you can call. Call in to work. Just make it through no matter what. It was scary, but it really taught me what I was capable of.

Love. Support. Forgiveness. Relationships are the lens through which we see ourselves and from them, we draw strength and support. Those we love are also those who know us best.

At first, people didn’t believe I would stick with it. I think to a certain extent, they had to protect themselves and their emotions until they knew I was serious, so they wouldn’t have to go through the disappointment of seeing me fail. But after about 90 days, I saw a shift in my relationships. Some friendships fell away – those who were part of my old lifestyle. And the support of my family and Jeff came flooding in. My time with my daughter Aspen was a huge encouragement. She has said some things about last summer when I was drinking that have been hard to hear, like ‘Mom, I didn’t like it last summer when you didn’t pay attention to me.’ It breaks my heart but at the same time, I’ve been honest with her and with myself and I’ve had to forgive myself for choosing drinking over her. It is guilt I’m still trying to let go of, and I hope that in the future, she can see what I’ve done and be empowered in her own life. Another change happened when my relationship with Jeff came back into the forefront of my life and he became a huge part of my recovery.

We both had to let go and forgive a lot of things from the past, but then we were doing this together. He’s even stopped drinking in support of my decision.

The new normal. A big part of this year has seen Leah getting to know herself again and redefining her life.

In the beginning, I was really afraid that I would be boring or lame or shy, but I’m definitely not. Throughout this year, I have been faced with everything, with my entire life. But facing it with the support of my family and those who love me made it possible to stop running from things. This year, I’ve started hiking and gotten really into water sports. I journaled a ton. Now, when I go to the pool with my daughter, we have a blast and I really feel and experience every minute. And when we go on the boat, I can actually participate in wakeboarding and make it through the day. Life is a lot more real and I am happy with myself. Yes, there are still days that I think about alcohol and I always will, but I know that it’s a chapter of my life that is over and I’m happy with that Mind+Body/Fall 2014 43

get centered

Leah’s Advice Start small. I would challenge anyone to just see what they can do and how different life is without alcohol. It doesn’t have to be forever, but just try a week or a month and see what you find out. We talk about the fact that everyone’s line is different. For Jeff, he quit drinking to support me. But for him, alcohol wasn’t a problem like it was for me. Even so, his life has changed since he quit.

Quit for you. Although there are many people I could have quit for, the decision ultimately had to be for me. I was thinking of who I was as a mom and as a woman, and the choices I was making. I realized that who I had been was not me. And although I continue to stay alcohol free for both myself and my daughter, I have to remember that this is truly a decision I had to make for me.

Find YOUR path. A big part of recovery is finding the support that is right for you. For me, it meant seeing a therapist and then an addiction therapist. For others it might be AA. And some people even move. The key is to find what will work for you.

Find an outlet. Another thing that really helped me was to find other outlets. I drink a lot of energy drinks, and at first I ate a lot of candy. I was replacing the sugar piece of the alcohol with different sugar! It’s how I coped. Just make sure that when you quit any addiction, you have something to get you through tough situations and temptations.

Find support. For me, it has been huge to have my “person”. My boyfriend Jeff has been very supportive and now that he is alcohol free too, it makes going places and being social a little easier. I have my person, so there are two of us not doing it. And if you don’t have someone like that, at least have someone you can draw support from.

Try journaling. Quitting drinking is like going through a breakup – all you remember is the good times. My therapist had me journal the “good times” I had with alcohol, but she challenged me to continue the stories on until the end of the night. And it turned out that the good times were at the beginning of the night when things were just getting started, but most nights ended much darker. It helped me see that I made the right decision to “break up”.

Keep going. You will never be totally without weak moments. Even during the momentum and excitement leading up to my year, I had a total breakdown and cried when I was faced with a situation where alcohol was around. But it does get easier.

44 Mind+Body/Fall 2014

This first year was amazing. Every struggle, every tear, every moment brought her to today – to year two. And she is joyful.

She walked to the mirror on this day and looked directly into her eyes and knew that she loved who she was today. She was proud of herself for getting to this day. One year ago, she faced a day that was dreadful and scary. She was unsure of whether she could do this. And she was afraid to take off the mask she had worn for so long. But today, she saw her own beauty, free of the mask, and free from the control alcohol had over her life. Leah spent the day surrounded by family, celebrating the woman she had become. The waterfalls seemed to flow just for her, the river laughed along with her as she went rafting that afternoon, and the night ended with a huge dinner and plenty of laughter. And Leah knew this was just the beginning.

Today Today, a little more than a year after Leah had her last drink, a beautiful, confident woman sits across from me. It is hard to imagine the Leah she is describing from just one year ago.

She laughs and tells me that’s what everyone says. And if they knew her before, they are still amazed at how different she is now. Leah is healthy in body, mind, and spirit. Like all of us, she faces each day full of decisions. But now she knows what she wants her days to look like. Each minute, each hour, each day is a step forward.

And she is truly happy.

How to find help Here are some local resources for those seeking help with alcohol addiction. This is by no means a complete list, but is a good start. Many of these feature both treatment options and support for families.

AA – Alcoholics Anonymous 155 N College Ave # 114, Fort Collins 970-224-3552 Tri-Life Health 2362 E Prospect Rd, Fort Collins 970-495-0999 Team Fort Collins – treatment for teens 201 South College Ave, Fort Collins 970-224-9931 Alcohol Counseling and Guidance 1136 E Stuart St # 2060, Fort Collins 970-221-3425 Al-Anon – Support for family and friends P. O. Box 1207, Fort Collins 970-225-2666 Addiction treatment hotline 1-888-253-4664

get home

Fall to Winter Decorations

By Claire Whitworth

Sick of decorating and redecorating in an endless attempt to keep up with a festive look? Try these simple pieces to effortlessly transition your home for each season.

Fall to winter wreath One wreath can easily serve two seasons. Instead of replacing your wreath altogether, simply dress it up for each season. Here’s how: Materials Wreath wire frame Ribbon or grey chevron burlap ribbon Small pumpkins, fake leaves, sticks, other desired fall knick-knacks Snowflakes, small ornaments, red and green ribbon, other desired winter knick-knacks

Directions To attach the ribbon to the wire frame, there are two options: Option one: Cut about 6-8 inches of ribbon and tie in a knot around wire. Make sure the ribbon is even on both sides of the knot. Most wire frames have two wires, an inside wire and outside wire; tie ribbons around each separately for a full-bodied wreath.

Option two: This one I find to be much easier. You will want to weave your ribbon between the two wires. By weaving, take the ribbon over the first wire, and under the second. Then take the ribbon over the second wire, and under the first. Continue until wreath is full.

For Fall: Include your fall items around your wreath. Items can include leaves and other fall colored flowers, small pumpkins, Halloween and Thanksgiving inspired characters (skeletons, ghosts, turkeys, cornucopias).

For Winter: Incorporate the winter items you chose around your wreath. Items can include Christmas tree ornaments, garland, tinsel and evergreen fronds.

Fun and easy tips • Buy a pre-made burlap wreath (or any other simple, neutral material) • Pre-made fall garland works for extra simplicity and a variety of items.

• Use old necklace chains or costume jewelry. Hang chains from the top (on the back side), let them dangle through the middle, and secure one on each side for a webbed effect.

Mind+Body/Fall 2014 45

get home

Fall to winter chalkboard It doesn’t get much easier than wiping off one season's theme and drawing the next.

Materials Picture frame (with glass intact) Chalkboard Paint Spray Paint (optional) Chalk, chalk pens Ribbon (optional)

Directions Separate frame and glass. Spray paint frame in a color of your choice (optional). Neutral or deep red or green works best to fit both seasons. Paint the glass with chalkboard paint. Once paint is dry, reassemble the frame. Draw or write seasonal images and phrases.

Fun and easy tips • For winter, tie holiday ribbon across the bottom and one side with a bow in the corner. This is a great way to add texture to your board and still leaves plenty of space to write and draw.

• Paint a layer of magnetic paint under chalkboard paint and use festive magnets for style or to display your favorite Christmas Cards of the season.

• Spray paint the glass with magnetic chalkboard paint and incorporate magnets into your design.

Preserving pumpkins Perserving your pumpkins will allow you to re-purpose your jack-o-lantern as a Thanksgiving inspired tableau on your front porch.

Materials Plastic wrap Petroleum jelly Fall inspired paint or indelible marker (optional) Dried leaves Dried corn cobs

Directions Start with fresh and firm pumpkins. Store your pumpkins in a cool dry place. After carving, cover your jack-o-lantern with plastic for 24 hours. This allows the pumpkin to store its moisture inside. Cover the interior of jack-o-lanterns and the carved spots in petroleum jelly.

Your pumpking should last for approximately two weeks.

Once Halloween is over, turn your jack-o-lanterns around and surround with dried leaves and dried corn. Take it one step further and write or paint a Thanksgiving inspired message on the uncarved side.

46 Mind+Body/Fall 2014

get home

Fall to winter centerpieces Have leftover knickknacks? Fill your favorite bowls, vases, or containers with seasonal items. When fall comes to and end, dump them out and refill with winter items.

Materials Heavy bottomed vase, mason jar or hurricane bowl LED candle (optional) Fall inspired silk flowers and foliage Fall inspired knickknacks Christmas ornaments of varying sizes Christmas garland Christmas ribbon Evergreen and winter inspired silk greenery Winter inspired knickknacks

Directions If using a candle, place it in the center of the container. Place the knickknacks and smaller items on the bottom of the vase or container. Artfully add larger knickknacks untile the container is filled as desired.

Gently nestle any silk greenery in amongs the knickknacks.

Tie a length of ribbon around the container and enjoy.

Fast and easy tip • If the base of your container isn't heavy enough to support the weight of your silk greenery, line the base with small washed river rock or glass stones.

Mind+Body/Fall 2014 47

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Start now:

DIY gifts for Christmas

By Claire Whitworth

To help avoid procrastinating for the holidays check out these easy-to-do gifts you can start on today. These pieces are simple yet festive ways to share the holiday spirit from an advent calendar, to the perfect gift for your best friend or nephew. Get a head start now, so when the hustle and bustle of the holidays roll around, you’re ready!

Spa in a jar Snow globes Materials

Materials Mason jar (pint or quart size) Favorite home spa items

Mason jar

Ribbon

Glitter

Paper tag

Water

Directions

Figurines and knickknacks for the jar

Place your spa items artfully in the jar.

Some ideas include: nail polish, clippers, cotton balls, mini nail polish remover, nail polish remover pads, socks, toe separators, nail file, hand cream, sample size shampoos and conditioner, sample size makeup, facial cleansers or lotions.

After filling the jar, put lid on top, cover lid with a fun circle or square piece of fabric and tie a ribbon around it. Attach a tag to the ribbon with a special message for the recipient.

Directions First collect a Mason jar, glitter, water and a fun figurine. It could take a while to find the perfect figurine for your snow globe.

Glue the figurine to the lid of the jar on the inside. Make sure to use a water proof glue. Add water and as much glitter as you would like and enjoy!

If you would like to gift these, and would like to add a little something more, there are a few different options to exclude the water and include a gift card instead.

Option 1: Find an old board game such as Candy Land. Glue the stand from the game piece to the inside of the lid. Slide a gift card into the stand. You can include glitter around the bottom to look like snow.

Just make sure the recipient opens the lid while the jar is sitting upright.

Option 2: You do not need to include water, just a lot of glitter and have the gift card stand up in the glitter. With this option I would advise building the jar right-side up and using a pretty fabric to cover the lid.

Option 3: You can make the snow globe as suggested above and just attach the gift card to the outside part of the lid, so the recipient still has a snow globe even after using the gift card.

48 Mind+Body/Fall 2014

Advent Calendar Your Mason jar Advent calendar can by tailored for both children and adults.

Materials 24 pint size Mason jars Scrapbook paper Scrapbook numbers 24 small gifts to place inside jars

Directions: Place small surprises in each Mason jar. Cut scrapbook paper to the height of the jar and use it to line the edges so you cannot see the item in the jar.

Take the lid and use it as a template to measure and cut a piece of scrapbook paper.

Place your scrapbook number, such as 24, in the middle of the paper circle.

Put the lid on top of filled jar, then the scrapbook paper circle, then screw on the band.

Continue from 1 to 24 to finish your homemade, reusable, advent calendar.

Need some ideas for your jars? Clothes Pony in Old Town has many small fun trinkets by their registers. Candy from Rocket Fizz would also fit perfectly in a Mason jar.

Other ideas include pieces of paper with fun written activities on them such as watch Polar Express after dinner, or drive around and look at Christmas lights with snacks. It's the holiday spirit that counts!

get home

Homemade cookie plates Materials Clear glass plates Modge Podge Clear sealant spray Fabric of your choice

Directions Make sure to peel off stickers that may be on the plates and wipe off fingerprints. Cut fabric to a size just larger than the bottom of the plate. (This doesn’t need be exact.) Using a paint brush or sponge, cover the bottom of the plate with Modge Podge. With the plate upside-down, lay fabric across the bottom. Starting in the middle, press down and smooth out wrinkles. Work out to the corners.

Allow at least an hour to dry.

Cut excess fabric around the plate, so fabric is exact size of plate (utility knife works best). Spray with Clear Sealant and allow to dry.

Fun and easy tips • These make great gifts on their own—choose a fun, nonseasonal fabric so they can be displayed year-round. Or, choose a holiday fabric, and when Christmas rolls around you won’t have to scramble to find a container to deliver Christmas cookies in.

Mind+Body/Fall 2014 49

get out

Car survival kit

By Chris Dixon

Harsh winter weather can quickly turn a simple skiing trip or mountain getaway into a disaster. Whether you’re in a survival situation or just stuck on the side of the road for a few hours, stash these items in your trunk or under your seats to be prepared for every situation.

The “Smart to Haves” These items are extremely useful, versatile, and affordable.

Nylon Paracord A lightweight and study alternative to rope.

Have between 100 and 200 feet that can be used for a variety of purposes.

Waterproof Flashlight When the sun goes down, you’ll need light. Be sure to pack extra batteries or have a lighter adapter for your car. Some LED models last many hours without needing a recharge.

Reflective Emergency Blanket While not quite as versatile as a normal blanket, an emergency blanket is cheap and reflects the body’s heat to keep you warm in freezing temperatures.

Waterproof Matches Simple and useful. You can start a fire to stay warm, boil water, or sanitize tools in an emergency.

Metal Folding Shovel Find something lightweight and sturdy. It can be extremely helpful in winter conditions, as you will be able to dig your car out of snow or ice if you get stuck.

The “Must Haves” These items should be in your car at all times, during all seasons…always.

Fleece Blanket These can help you stay warm or insulate your vehicle when the temperature drops, or you can roll them out to cover the ground.

Heavy Gloves Don’t be cheap here. If your car gets stuck, your gloves need to keep your hands warm AND be tough enough when used to shovel snow or change a tire.

First Aid Kit You never know when this could come in handy.

Whether it’s a simple cut or an emergency situation, being properly prepared for bodily injuries is crucial.

Snack Bars Choose bars that won’t melt in high temperatures, and are high in calories and protein. Most bars have a shelf life of many years, so they won’t go bad.

Bottled Water Cheap, accessible, and necessary. There’s no reason you shouldn’t have a case of bottled water in your trunk or back seat.

Toilet Paper This goes without explanation. Keep at least two rolls in your kit. Remove the cardboard tubes and flatten to save space.

50 Mind+Body/Fall 2014

The “Cool to Haves” These items are great, “techy” additions to any survival kit.

Solar Battery/USB Charger In an emergency situation, your life may depend on the life of your cell phone, radio, or flashlight. A solar charger lets you charge your devices in most circumstances.

Portable Water Filter Also extremely useful in camping/ hiking kits, a portable water filter lets you instantly turn any water source into clean, drinkable water in a survival situation.

Survival Multi-tool You never know when you need to cut, slice, or chop in an emergency.

Some even have a knife, fire starter, light, mirror, whistle, compass, and more all in one palm-sized kit.

pursuit

PURSUIT: Inside BEAUTIFUL LIVING...52 SAVOR LIFE...54

Mind+Body/Fall 2014 51

PURSUIT: Beautiful Living

“Paint. Drink. Have Fun.” Pinot’s Palette sets high expectations with their slogan.

But this upscale bar/art studio hybrid in the heart of Fort Collins not only fulfills this promise, it pleasantly exceeds it. Pinot’s is right in the center of the Old Town bustle, adding a colorful bright spot in the middle of Mountain Ave.

A good first impressionism As a passerby on the street I had always peered in the large, festive storefront studio window with a mix of awe, longing, and no small measure of intimidation. I am not simply being modest when I say I am no artist, and my skills are limited at best. But the staff at Pinot’s Palette assured me that in 2 or 3 hours I would be the proud owner of a lovely painting, and more importantly, the memories of a fantastically fun evening spent creating that painting. So I swallowed my doubts and agreed to an evening of creative adventure at Pinot’s Palette.

Apron tied and glass of wine in hand, I sat down in front of an easel & blank canvas. My tools: a palette of bright colorful paints, multiple brushes, a Red Solo Cup, and a glass of wine. Fellow novice painters of all ages filled the studio: a woman, new to Fort Collins, out for a Ladies’ Night; a group of giggling girls celebrating a 21st Birthday Party; a smiling couple enjoying Date Night. This is a great place to meet new people or bring your friends and family. The Pinot’s

Palette Bar offers a wide variety of alcoholic and non-alcoholic beverages. Our fearless leader was Lindsey, a cheery, energetic Art Student from Colorado State University. She gave us a great introduction on what to expect during a night at Pinot’s Palette. While we were participating in a Public Party this night, she told us about private events that are frequently booked such as Corporate Events, Bachelorette Parties, Anniversary Celebrations, Birthday Parties, Date Night, and of course Ladies Night Out. They also offer Open Studio painting when anyone can come in and paint. They are open 7 days a week!

So with an exuberant instructor, a paintbrush in one hand, and our beverage of choice in the other, we were all ready to discover our inner artistic ability.

In this friendly and convivial atmosphere everyone is invited to come in and create a masterpiece, regardless of age. The shared beginner’s clumsiness makes it easy to make friends, and it was not long until the

groups chatted and laughed like they had known each other long before walking in the door. Throughout the class, Lindsey gave easy-to-follow, step-by-step instructions, demonstrations, and encouragement. I quickly realized that the class was not a competition but rather unique social experience. The group camaraderie of learning and laughing was infectious, and any insecurities melted away into smiles and relaxation.

As the night was coming to an end and paintings were nearly complete, I looked around the room and was amazed at the many gorgeous interpretations of Monet’s Tuscan Wildflowers.

Even though the gentleman seated behind me received the same instruction, his painting looked nothing like any others in the room.

The creativity was evident everywhere I looked!

Pinot’s Palette has a national library of over 600 beautiful paintings to choose from, so every evening spent with a brush in hand will be different and unique.

I wrapped up the evening laughing with my fellow Picassos-in-training, grinning ear-to-ear, and clutching my very own masterpiece. Pinot’s Palette boldly promises that anyone can paint, and everyone will have a great time. And after experiencing it myself, I can honestly say: promise kept.

52 Mind+Body/Fall 2014

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PURSUIT: Savor Life

Fast, fresh, family food.

Eleven years ago, culinary-trained executive chef Tom Stoner, his wife Renee, and their daughter Malia moved from Hawaii to Fort Collins. Tom’s long history in elite restaurants led him to one conclusion: fresh, local, and healthy is always delicious.

A family affair: Chef Tom Stoner is pictured with his wife, Renee, daughter, Malia and long-time employee and general manager BJ Hocke outside the downtown Fort Collins location.

He has taken this principle as the foundation of Spoons’ menu and message. What Chef Tom loves most is the opportunity to be creative in how he incorporates healthy ingredients into delicious dishes. As he says, “what we do with zucchini today isn’t what we will do with zucchini tomorrow.”

Spoons has become known for this wild creativity within the bounds of their staple-based menu. Soups, salads, and sandwiches are exciting in Chef Tom’s kitchens, catering to the adventurous and sophisticated Fort Collins palate, while providing enough simplicity to please the tastes of children at the same time. No easy feat, but one Fort Collins has come to expect from Spoons with good reason.

in the Lory Student Center. While it is certainly a great choice for lunch, the principles Spoons stands for are a bit more encompassing. Their belief, that reaches across everything they do: Invest in your community and your community will invest in you.

The investment in the families of our northern Colorado community can be seen not only in the healthy menu items geared towards busy parents feeding their children, but in their program Stone Soup, which is sold at the local farmers markets and donates all proceeds to Larimer County Food Bank. They invest in our local sustainable agricultural economic community by buying fresh, locally sourced produce and other ingredients whenever pos-

Family Values

Their belief, that reaches across everything they do: Invest in your community and your community will invest in you.

The real mission of Spoons is to enable busy families to eat healthy and tasty foods even when they don’t have the time to spend in the kitchen. As a familyowned and run local business, nobody knows better than Spoons how hard it is to juggle all of a family’s priorities. Parents must fit innumerable responsibilities into limited hours. Chef Tom’s job, as he sees it, is to take one of the burdens off the list – to provide fast, easy, affordable, and most importantly healthy meals for the whole family.

Spoons doesn’t just serve food. They serve food you can feel good about.

The Harmony location has even added special Spoons To-Go prepackaged menu items to help further streamline the dinner rush for busy families. Having time to actually sit down with the family for a healthy and delicious meal should be a frequent habit, instead of a seldom achieved treat.

Focus on Community Though Spoons has become synonymous with many things in its eleven years in Fort Collins, its vision extends farther than being the longest line at lunchtime

54 Mind+Body/Fall 2014

sible. And perhaps most importantly, they invest in our community through their very own Spoons family.

General Manager BJ is a perfect example of this commitment. BJ began with Spoons while still a student at CSU, closing 3 nights a week. Fast forward 6 years, and BJ has played almost every role within the company, and is an integral part of the Spoons brand and vision. He is the embodiment of Spoons’ belief that giving back to the community creates a cycle of value that benefits everyone.

The dedication of Spoons to the Fort Collins community is easy to see when you visit any of their locations – Harmony, Elizabeth, Old Town, or Campus – or learn about any of their investments in local agriculture or programs like Stone Soup. While we in Fort Collins all love supporting a local business who invests in our shared community, the best part about Spoons is that supporting them is easy because their food is not only local, fresh, healthy, and convenient, but it is also delicious.

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healing Story by Andrew Kensley Photos by Erika Moore

Medicine is medicine. Just ask Dr. Susan Lana.

Regardless of the letters that follow her name (DVM, not MD), Dr. Lana’s focus on conquering cancer is unbounded. It just so happens that the associate professor of veterinary medicine and head of the clinical oncology department at Colorado State University’s Veterinary Medicine school has a soft spot for patients that walk on four legs instead of two.

“It sounds weird to say this but cancer is a pretty fascinating disease,” says Dr. Lana in an office adorned with dangling multi-colored origami made by her 16-year-old daughter, Rachel. “It’s a lot of different diseases under one big lump umbrella. There are so many different things to learn. It’s an exploding field now, especially with all the molecular technology and therapies and changes that occur.”

Over the course of her 21-year career in veterinary medicine, Lana has positioned herself at the forefront of many of those changes, and continues to do so. She anchors numerous research studies at CSU’s vet teaching hospital, while participating in medical rounds with veterinary medicine residents and students—“They’re very excited and enthusiastic but they need a higher level of supervision,” she says with a laugh—seeing her own clinical cases, and closely monitoring cancer patients, including keeping a close watch on those receiving chemotherapy.

A trip through Lana’s workplace quickly reveals that veterinary medicine is “medicine” first, and “veterinary” second. Once you get past the barking and panting in the waiting room, the unmistakable odor of wet dog, and animal-themed imagery gracing the corridor walls, it becomes obvious that the CSU Veterinary Teaching hospital is as high-level a medical facility as Poudre Valley Hospital or Medical Center of the Rockies, just with a hairier patient population. There are streams of dedicated lab coat- and stethoscope-wearing staff patrolling the halls, a bustling emergency department, chemotherapy and radiation centers, MRI, CT and PET scanners (no pun intended), operating suites, conference rooms, a pharmacy and many other analogues to human-based primary healthcare centers.

Much of Lana’s current research centers on lymphoma, focusing on companion animals like dogs and cats. Human studies, she says, can be restrictive, so studying animals may actually be more efficient in some ways.

“Companion animals don’t live as long as humans do, so the timeline is a lot more compressed,” Lana says. “It also typically costs less to do a similar study in a vet patient than it does in a human patient.”

Surely there must be some major differences in the way studies are planned and carried out, the results analyzed, treatments created?

“The methodology is the same. Assign patients, follow the protocol, reach conclusions,” says Lana.

In other words, research is research.

56 Mind+Body/Fall 2014

the

whole family

Mind+Body/Fall 2014 57

58 Mind+Body/Fall 2014

“A lot of the treatments that we use in vet making and answering questions. “How long are Early in her budding veterinary medicine medicine are taken from human cancer medithey going to live? What happens if I do chemo, career, Dr. Lana combined raising young children cines,” Lana says. “We do the same type of radiaradiation? What happens if I don’t do anything?” with a promising yet time-consuming job. She tion therapy that they do in people, we use the Lana offers as examples of common questions she admits that it wasn’t easy, and understands that same chemotherapy drugs that they do in people; fields. “Our job is provide them with as much the duality of motherhood and profession may information as we can so that they can make the always be an obstacle to young mothers intent on and a lot of surgical procedures are very much the same.” best decision for them, even if it’s euthanasia, and nurturing both simultaneously.

Believe it or not, Lana says, when it comes to help them be comfortable with that.”

“There are challenges,” says the wrinkle-free diseases, household pets and people have more So on many fronts, it appears, cancer is cancer. and energetic 50-year-old. “It’s hard sometimes commonalities than one might expect. Many While Lana agrees with that statement, she for people who haven’t lived that to understand. types of cancers that affect the head and neck, acknowledges that not everyone in the human I’ve had male supervisors say, ‘I have little kids bones, the bladder, as well as non-Hodgkins lymcommunity understands the similarities between too.’ And I say, ‘Yeah, but you’re not the wife and phoma, commonly afflict both humans and dogs. working in the animal realm and the human one. mother.’ It’s an inherent challenge.”

And, she adds, “Cats get aggressive mammary Has she experienced disrespect from the human Married to Randy for 22 years and a mom to (breast) cancer that can be a potential model.” medical community, perhaps condescension? teenagers Rachel and Jack, Lana expresses no Lana and her team collaborate with facilities “I wouldn’t necessarily say disrespect,” she regrets about the countless hours she’s put into like the Comparative Oncology Program at the offers, conceding that oncologists tend to underall aspects of her life. And with age, she says, National Cancer Institute, whose mission is to stand the connection a bit better. “Often times came wisdom. help answer questions in the human cancer realm they just have no idea. Like, ‘Dogs get cancer?’

“Finding balance between career and family is by using companion animal models and studies.

Yeah, dogs get cancer. ‘And you treat them with always a struggle,” she says. “When you get older Colorado State University’s vet school is one of a chemotherapy?’ Yeah, we do.” She seems more and more seasoned you reach certain milestones consortium of U.S. veterinary medicine programs amused than offended. and you feel very comfortable saying that family that participate in clinical trials.

From the comfort of her modest office, is equal, if not more important than me being plastered with photos of her family here at 7 at night.” and dozens of pets, including her Born and raised in Iowa, Lana high energy, golden retriever-border attended the University of Iowa for “When you get older and more seasoned collie mutt named Ozzy Pawsborne, her bachelor’s degree in medical techLana expresses an affinity for her nology, but didn’t originally plan on you reach certain milestones and you community and her cuddly patients. caring for animals. “I knew I wanted feel very comfortable saying that family Full of smiles and comfortable in her to do something different, I just own skin, she doesn’t convey stress didn’t quite know what,” she says. is equal, if not more important than me or urgency. Her career is clearly a While working as a medical priority, but not her only one. technologist at Denver General Hosbeing here at 7 at night.”

She is passionate about the servicpital, she debated between applying es she provides, and humble enough to medical school and veterinary to conveniently omit mentioning the school. To get experience with Most of the animal-loving population of 2009 Outstanding Faculty Award she received animals, she volunteered at the Denver Dumb northern Colorado would surely agree that our from Colorado State University. The award Friends League. pets deserve nothing but the best. Still, the quesrecognized Dr. Lana as “an unwavering pillar of “I would take the puppies and kittens to nursdedication” with “tremendous common sense ing homes and I didn’t enjoy that interaction that tion begs to be asked: Why would someone so capable and dedicated to finding cures for terrible and life skills in dealing with clients, referring much,” Lana admits now. “I liked the puppies diseases decide not to focus her gifts on her own veterinarians, the research community.” and kittens more!” species?

Lana says that helping to run the animal Accepted into the prestigious CSU veterinary “That’s not an uncommon question,” she says. cancer center, which provides over 3,000 free medicine program, she graduated in 1993, but “Some of the studies that we do and some of the consultations to clients and referring veterinarher interest in cancer was still a ways off. After questions we’re trying to answer are about how ians seeking advice on cancer in pet animals, and an internship at Texas A&M University, Lana rea particular type of cancer behaves and how an the clinical service is her ultimate career goal. turned to Fort Collins to complete her residency intervention might help the patient in front of us. She remains, as ever, dedicated to making sure and learned about the animal cancer center and And that might help a dog with osteosarcoma or that “every patient that comes here has the best oncology as a specialty. She dove into a masters lymphoma or it might help a kid with osteosarexperience and every client who brings a patient program in clinical sciences and stayed on as faccoma or lymphoma.” here has the best experience they can, whether ulty. She now had a platform from which to leap Any discussion of severe illness in animals the outcome is good or not.” into the vexing yet rewarding field of oncology would be incomplete without addressing the “Being here at the academic institution,” Lana research. The possibility of making a difference topic of euthanasia. Most pet owners understand says, “allows me time to practice a high level had suddenly opened up. how emotionally charged the decision to end a of vet medicine with great facilities, advanced “Being an oncology specialist, you get two life can be. Yet assisted suicide remains a hotly critical care, and advanced imaging, and I can colangles to concentrate on,” Lana explains. “One is debated issue for humans, and probably always laborate with multiple specialists at any time.” helping the patients and clients through the prowill. Why, Lana is asked, is it easier with our And by helping train new residents and vet cess: What are the choices, what are the options? animals? students, the self-professed type-A and “multiAnd then from a research side of things, there is “There are the ethical, religious and cultural tasky” Lana says that she hopes to spread that so much we don’t know, and so many improvetype of team-based culture into her students’ ments that can be made. It’s an ever growing things in humans that don’t allow it to permefuture practices as well. And share a few laughs field.” ate mainstream (with humans),” Lana says. “In in the process.

Lana calls much of her own research “translavet medicine, part of it is historical, that it’s been “Most people would describe me as kind of tionally relevant,” meaning that her findings may accepted for years as an appropriate end point a controlling sort of person,” she says with a eventually be applied to cancer patients across in animals. Most owners will choose euthanasia chuckle. “In my role that I play now, that serves species. One example is osteosarcoma, a type because they can.” me well as an organizer or things and running of bone cancer that occurs commonly in both She says that many vet students enter the the service and managing things. In our work, canines and human children. Lana and her colworld of veterinary oncology afraid “that we’d while it’s very serious, we have to have fun and leagues study the canine version in the lab, which euthanize everyone all the time.” But in reality, joke around. Otherwise we’d not be able to do hopefully will lead to therapies that will apply to Lana says there is a lot vets can offer their pathose of us who throw balls as well as fetch them. tients, much of which involves help with decision this for very long.”

Mind+Body/Fall 2014 59

ALL THE SPECIAL SNOWFLAKES What do we do with the entitled generation?

Story by Kristin Deily

60 Mind+Body/Fall 2014

Epic Fail Without going into too many details, I am what many would consider an epic failure.

I am in my 20’s, have pursued both undergraduate, and graduate education, and work in a professional job at a fantastic company. I’ve traveled a long way to get here, and while I am proud of some of my accomplishments, I do not feel successful. Because by any measure of what I have achieved in life, I am not.

My life is not exactly what I thought it would be when I envisioned my future. Somewhat questionable aspirations of being a critically acclaimed and unbelievably cool blues rock singer aside, I had more in mind when I envisioned myself as an adult. Actually, it is the designation as adult that is more than anything in question for me.

There are certain rites of passage that are equated with adulthood in our society. And those are boxes that simply remain unchecked in my life.

Things have not gone according to plan, to put it mildly. Some of the unexpected has been for the good; exciting, thrilling adventures I could not have foreseen. First, I never dreamed that I would pick up my whole life and make a solo move across the country in my mid-20’s without

all, I was smart, I was driven, I was remarkable.

My parents, teachers, and peers told me these things constantly. From where I was sitting at 18, I was destined for all of the things I wanted by virtue of my gifts and the fact that I was working hard to attain them.

Fast forward my dreams and enter reality, stage right, accompanied by the sad “wah waaaaahs” of sad comedic horns. In fact, if my life had a soundtrack in my 20’s, I think the comedic horns would make up entire tracks. While some of the things I envisioned for myself have come to fruition, by and large I have disappointed my 18 year-old self, as well as my parents, teachers, and peers in every measure of success.

While the exact details of my story may be

defines this group. Basically, the scientific community, along with the general public consisting of the boomer generation of our parents, has determined that we are self-centered and sure that we are the best thing since sliced bread. But other than that, they have been unable to put us in a box. Thus, we have been completely defined by the fact that we have an inflated view of ourselves and what we deserve from the world.

In general, when referring to the “Entitled Generation,” we are talking about those between 1982 and 2004. This generation has been described as each thinking of themselves as “the main character of a very special story,” and truly believing they deserve nothing but success simply because they are “special”, a view that was reinforced by constant positivity and self-esteem boosts from their parents, teachers, and peers. Stories about college professors (or certain graduate teaching assistants who shall remain nameless) receiving emails and phone calls from students demanding an “A” in a class because they “really wanted straight A’s this semester,” despite the “C” they earned, or students trying to bargain with and threaten their prince or princess into a passing grade on a test because they “just know how

There are certain rites of passage that are equated with adulthood in our society. And those are boxes that simply remain unchecked in my life. Things have not gone according to plan, to put it mildly. having ever set foot in my new home state of Colorado. But nor would I have dreamed that as I barrel rapidly towards the expiration date on my 20’s, that I would be single, childless (unless you count the furry ones), and embarking on a second career completely different from anything I pursued in my education. I never would have dreamed that I would, at this time when we are supposed to be settling into the routine of adulthood and planning for the future, still be so unsettled and flailing to find simple normalcy.

Last year was my 10 year high school reunion.

To mark this milestone, one of the teachers (AP English) from my senior year mailed students in her class letters we had written to our future selves just before we graduated. The idea of the letters was to envision where we would like to be 10 years down the road. My letter, in a bubbly cursive script written in lime green ink, contained what I thought was a safe assessment of where I thought my 28 year old self was likely to be. My expectations consisted of advanced degrees, a successful career in a big east coast city, and of course at least a serious boyfriend by this point, if not a husband. I had big time dreams, but they seemed to be completely realistic. After

unique (or maybe not), the theme is one very similar to the stories of many of my generational peers. I did all the things I was “supposed” to do – I worked hard, graduated college early, started a career in my chosen field, moved on to graduate studies, and tried to make all the smart moves - and yet I am still one of the many individuals my age struggling to put all the pieces together. I know I am not alone in this position.

I envisioned a life that was much easier than this.

Do I sound like a spoiled brat? Probably. But I’m not the only one who feels this way and I am certainly not the worst of the bunch.

The Entitled Generation The Entitled Generation. Gen Y. Millennials.

The Trophy Generation. The Boomerang Generation. The Peter Pan Generation. The pejoratives and cute condescensions for this generation abound. We are a struggling cohort and an easy target for disparaging critics and speculative researchers.

Much has been said about this group; books have been written, and studies conducted. But while many conclusions have been drawn, a consensus has not been reached to what truly

hard they tried” do not seem so hard to believe when one has spent some time immersed with this group. It is easy to see just what the problem of “entitlement” truly looks like, and what repercussions it might have as this generation takes more prominence in the world at large.

Another trend that is still unfolding, but seems to be enduring for the foreseeable future, is the delay of many life milestones. For years the trend to delay marriage and children in favor of education and career considerations has been prevalent, to the point that the old norm of marriage and kids right out of high school seems remarkably odd in a modern context. This trend has increased in scope with the constraints of a floundering economy, skyrocketing student debt, and a recognition of the mistakes of parents and the impact their unhappiness had upon themselves. While we have not yet seen the ultimate repercussions of this trend, in terms of potentially fewer children being born to educated and successful parents because of the financial burdens of their education and career pursuits, we are definitely seeing an increase in the number of individuals still reliant upon the support of their parents in order to survive.

Mind+Body/Fall 2014 61

The easy accusation from the older generation, who have already “made it” and were able to do so at a relatively young age with hard work and the “right” choices, is that the Entitled Generation is simply spoiled, lazy, and unwilling to dedicate themselves to creating success. The alternative view, however, is to question how the previous generation may have crippled their children by raising them to believe in a birthright to affluent lifestyles, while simultaneously weighing them down with unbelievable financial, economic, and social burdens. As a member of this struggling generation, my insight is somewhat unique, but also obviously skewed. While I don’t think my generation is a collection of complacent parasites, I also don’t think my parents’ generation intentionally left us unprepared and struggling, either.

The Role of Parents The essence of the problem, if one sees the current generation as a failure, is how they got to be this way. The obvious answer lies with their parents – those who taught them how to think, act, believe, and expect things about the world. We all know the phenomena of helicopter parents and trophy kids, and the subsequent children who do not know how fail, nor how to stand up and keep fighting afterwards. As a member of this generation, I can vouch for the rhetoric telling each and every one of us that we are unique and gifted, a special snowflake standing out amongst all of the others and destined to shine in every endeavor we undertake. Logically, we can’t all be special snowflakes, but one can’t blame us for believing that just maybe we are, in fact, special.

To parents, the success of their children is paramount. Anything they can do to help them achieve it is something they will do. But how much help is too much? When does helping actually becoming harming? How do we balance teaching self-sufficiency and giving a leg up towards security and happiness? These are the issues facing a society which, it seems, has largely failed to answer them correctly thus far.

The assumption about parents’ roles in contemporary times is that, for many lucky children, they can be relied upon to be financially stable, and act as a safety net in case of a stumbling block or failure. While this is not a luxury everyone enjoys, many children have parents who provided, not only the essentials for survival, but everything that the child could ever desire as a matter of course. Consequently, younger generations do not see these items as luxuries, but as staples of existence. When one grows up with a new car (or at least one made in the current decade), a super computer in your pocket, trendy clothes, vacations, every aspect of healthcare covered, worldly cuisine, and a million other things that this generation simply takes for granted, the bar is set high for normal life. The expectations of this generation, when compared with the normalcy of the things that are provided them by their parents, are not entirely far-fetched.

If children know that their parents will always be there to provide if they cannot afford to have the things that their peers possess, or live up to the expectations of contemporary society, does the motivation to work to provide for themselves evaporate? This expectation of luxury items as the staples of life surely sets this generation up for the 62 Mind+Body/Fall 2014

feeling of failure, regardless of their relative success compared to their parents at the same stage of life. Simply getting by is seen as failure. Anything less than luxury is perceived as a fundamental lack, because of the standards set by parents for the entirety of their children’s’ lives. When everyone expects a trophy for simply participating, the concepts of success and failure become blurred.

So where do parents draw the line between helping and hurting? How does a parent who “can” help their child through a tough time decide that it is not something they “should” do?

Are struggling and failing and doing without parts of life that everyone should experience, or have we progressed beyond this? Further, the burden placed upon individuals who seek higher education as a path to financial stability through a career which allows for independence, nearly ensures the exact opposite. And if we, as a society, have decided that these luxuries are necessities for survival in the modern world, is the old model of independence at 18, college, career, marriage, and children by 30 (give or take a few years) an impossible goal for the majority of the current generation?

The New Model If we accept that the current accepted model is not working for most of the individuals expected to live within it, what then is the proposal for an alternative? Of course there is not an easy answer to this question or it would have been solved already. The simple answer is to work within a longer time frame, pushing back the age at which one is expected to have a successful career and family. This has its own repercussions (good luck with those grandkids, biology being what it is), but seems to be one of the de facto ways in which the change is happening. Baseline financial demands are higher for adult independence in this generation than ever before, so adult independence takes much longer to achieve.

The other possible solution is an increased sense of family community, and the family shouldering a large part of the burden for their adult children.

These potential trends, whether they are desired or not, are changing the face of our society as they become more mainstream.

As yet we do not know whether these current trends are a blip on the temporal radar or the new social model. If we accept them as the new social model, we stop seeing these trends as problems, and instead simply accept them as the way things are. They are a call back to our historical social models, where family was much more close-knit, both spatially and financially – models which have been remembered since their passing as a golden age of better values and less alienation within society as a whole. While any major cultural shift brings with it growing pains, a reversion to a more solid family unit as the norm may have positive impacts as well.

Only time will truly tell what the impact of the changing face of the younger generation will be. We as a society may come to see this period as a dark age, or as the precursor to a rebirth of the American Dream. Regardless, clear cultural shifts are afoot. How society adjusts will determine whether the Entitled Generation becomes a generation of the lost, or just a generation that stumbles and ultimately finds its way.

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Young children are especially vulnerable — they can drown in

also a big fan of doctoring food. Costco sells a good pasta

less than 2 inches of water. That means drowning can happen

sauce with no sugar in it, and I’ll add spinach to it as well as

where you’d least expect it.”

my recipe for Sloppy Joes. Just steam some spinach, puree it in the blender and then pour the puree into an ice cube tray and freeze. Then, the next time you prepare a sauce that could use a dose of veggies, just put a cube in a microwavesafe dish, defrost it in the microwave and blend the puree into the sauce. How easy is that?”

Raj Patel, M.D. Banner Health Center, Goodyear

Budi Wiryawan, MD Pediatric Critical Care Medicine

“How to avoid over packing their kids’ backpacks and letting them hang on one shoulder.”

Jay Cook, MD Pediatric Neurologist

“How important it is to read to their child daily.”

Kathy Krieg, MD Pediatrician

Special Promotion

5 easy ways

to improve your child’s school performance Did your teen reveal over the summer how many

Eat right! Start the day with protein—eggs/

times she fell asleep during last year’s first-hour

egg whites, bacon or sausage (opt for turkey over

class? Or maybe you recall how awkward it was to be

pork), or even his kids’ favorite, bananas topped

the only fourth-grade parent who didn’t know which

with peanut butter—and ditch those sugary,

book the class was reading. With the school year

carbohydrate-loaded cereals and toaster

just underway, now’s a great time to learn new habits

pastries. For lunch, pack a meal from home

and polish old ones so the kids in your life can put their

because “rarely do schools offer healthy

best foot forward and improve their performance at

eating habits and, if they do, very rarely will

school. Banner Health Center pediatrician Mark Pyle,

kids choose the healthy ones over others,”

D.O., offers these tips:

he says. Wouldn’t you choose pizza

Get involved! Research indicates kids do better in

over salad, too? Also, cut down on juice.

school when their parents are involved, he says. Talk

Everyone over 2 years of age should drink

with your child about the school day, find out what’s

skim milk or water and not much else.

going on in class, make sure your child is completing

“If you want juice, eat an orange or an

homework and other assignments and communicate

apple.”

with teachers.

Sleep soundly! Most

Be positive! It takes 10 positive comments to

kids ages 2 to 18 need

counteract one negative comment, he says. Just

10 hours per night. But

consider all the negative things children hear at

thanks to today’s myriad

school, potentially for things like their appearance,

electronic devices, that’s not

grades or even shoes. “Our kids are our biggest

easily accomplished. To clean up your

investment,” he notes, so be positive with your child

kid’s “sleep hygiene,” banish the TV from

whenever possible. Spending special time alone with

the bedroom and establish a time before

your kid is also important. He takes each of his three

bed when all devices are turned off and put

girls on a “daddy/daughter date” once a week, and the

away in the child’s room or—better yet—

events don’t have to be extravagant; try a walk, bike

put in the living room or parent’s room

ride or a movie at home.

for the night. Provide alternatives for your

Move it! Homework and extracurricular activities

child to enjoy as they ready for bedtime, like

may swallow up a lot of time, but try to get kids

listening to soft music, reading a

involved in at least one hour of aerobic activity fi ve

book or drinking a glass of milk

times a week. Sneak in more exercise by having them

(just make sure teeth get

walk the dog or take stairs instead of an elevator.

brushed afterward).

C

ancer is a devastating disease. This is not new news to anyone, unfortunately, and many people, current readers included, have experienced the effects personally. While I cannot claim to have experienced the disease myself—I am thankfully healthy— since I was a child I have been holding the hand of someone who has not been so lucky. That person is my mother. Cancer is a war consisting of multiple battles on several fronts, and I can relate very well to the battle being fought by those who have a family member or loved one faced with cancer.

EVERYDA

SURVI 66 Mind+Body/Fall 2014

AY

IVORS Story by Alicia Preston Photos by Erika Moore

Mind+Body/Fall 2014 67

“While the influence of cancer is hard to ignore, it should not get in the way of our lives.”

Family photos of Alicia and her family priori to the cancer diagnosis that would rock their worlds.

By far the strongest person I know, my mother has managed a serious childhood illness since she was sixteen years old. From a very young age, I was taught how to identify and respond to flare-ups which immobilized her beyond the point of having the capability to handle them herself. On more than one occasion as a little kid I was required to, essentially, save her life. Though the importance of my actions and the severity of the situation was explained to me, as a child I couldn’t even begin to wrap my mind around the concept or realize how I could lose my mother in a matter of minutes. Instead I accepted being prepared and taking action in an emergency as if they were normal things kids do.

A second diagnosis came when my mother was 39, this time with breast cancer. At nine years old, my comprehension of the disease extended only as far as “cancer is bad.” I certainly didn’t understand what was really going on, and I definitely didn’t, and really still don’t, understand what it meant for her.

All but oblivious to the severity of my mom’s situation, I became confused when faced with questions from fellow classmates like, “Is your mom having a bad hair day?” when she came to my school in a scarf and hat to cover her bald head. “No, she has cancer,” I’d say, nonchalantly. “Hair cancer?” they’d ask. Equally perplexing was when my teachers would apologize for asking how my mom was doing, not realizing that others could hear the question and then bombard me with, “What’s wrong with your mom?”

After her mastectomy I'd sometimes come home from school to find my bald-headed mom lying in bed, exhausted and extremely ill from her chemotherapy treatments. After seeing my mom like this and eating dinners that were deliver to our door by people I rarely knew I came to realize that my family was different than most. I didn’t know a single other kid my age who had experiences even remotely similar to mine. I went from the childhood innocence of thinking everyone was the same as me, to the stark realization that I was unlike everyone else, and that made me far from normal.

My parents tried their best to be open and supportive to my brother and me by offering to talk about my mom’s illness and 68 Mind+Body/Fall 2014

asking us if we had any questions. Regardless, it just seemed like something we shouldn’t talk about, and I don’t remember ever having a conversation on the topic aside from when my parents sat us both down and made us listen; even then, I asked no questions and shared no thoughts or feelings. Looking back, I’m not sure if it’s because I didn’t know what to ask or if I was afraid to know the answers—most likely it was a combination of both, but either way it left me uninformed about her condition.

Twelve weekly chemo treatments later, and an incredibly tough battle, it was clear that cancer was no match for my mother. Test results came back with no sign of the disease; my mom was considered cancer-free. Five years and many followup tests later my mother’s cancer was officially declared cured.

I was still very young at the moment of victory. Of course I was overjoyed, but at the time I never realized how close my mom had stared death in the face. I never considered an alternative outcome, where victory was not declared, and how much my life would have changed in that scenario. Thankfully, I did not have to consider this possible reality very hard, and my mother was able to go on with her life.

Thinking we’d won the war, my family looked at cancer as if it was in our rearview mirror. But in December of 2005, the past battles resurfaced in the present. The culprit was still breast cancer, but we were all devastated to learn that it had not only returned, but spread throughout my mom’s body. What was originally a common, Stage 1 form of breast cancer the first time around, detected and treated early, was now Stage 4, metastatic, terminal breast cancer—meaning it is a type that spreads and is incurable. The prognosis, to put it bluntly, was not good; she was given 1-5 years to live.

Though these words hit me hard, and I tried to take them seriously, after years of my mom winning against her lifetime of illnesses, I was optimistic at her odds. I was only a teenager at the time of the second occurrence, I’m almost ashamed to admit that I still don’t think the bad news really registered.

After all, this was the woman who had conquered a childhood illness, experienced cancer at a young age, and maintained a

happy family and successful career through it all. Surely there was nothing my mother could not withstand, no odds she could not beat, no challenge she could not face. I was confident that my mother would survive this latest battle just as she had survived all the others, and things would go on as before, with her presence always by my side. As I was finishing a successful run in high school and well into my college search, I was looking into the options offered by different out-of-state colleges. Looking for an adventure to start my “adult” life, I wanted nothing more than to continue my education in Hawaii. I dropped that longtime dream in an instant, as the implications of being “away” finally really hit me: How can I leave knowing she might not be here when I come back?

As a testament to her incredible character, my mom never once tried to influence my decision either way. She has always been my biggest supporter despite her own situation and has never done anything but encourage me to follow my dreams regardless of how far away they might take me. I

ended up staying close to home and attending Colorado State University, a decision that I have never regretted.

After college, I was presented with another opportunity that would take me over 800 miles away. While I still did not relish the idea of being away from home, my mother encouraged me not to put my life on hold for her disease. So I made the long, scary move to Oklahoma City. Again, I don’t regret the decision. While I was only gone for one year and was fortunate enough that there were no major slips in my mom’s health, I admit there were times, quite frequently, when I struggled being so far away from home and not spending precious time with her.

My mother was given less than 5 years to live almost 9 years ago. To all of our great joy, my mom is alive and living a very normal life—still working, still doing her thing, being the amazing, loving, caring friend, wife, and mother she’s always been, and refusing to let the cancer get in her way.

Her oncologist even made a comment to her at one point along the lines of, "Cindy, old age will get you before this cancer does, or at least (jokingly) until I will be well Alicia and into retirement." her mother, I’m fortunate enough to be the daughter of Cindy, today. a woman whose story is one of hope and victory, and I am thankful for that more than anyone will ever know. But while I am optimistic her health will remain on this steady, positive path, it doesn’t deter from the fact that her type of cancer is not curable and will remain very serious for the rest of her life. Every single day I wake up wondering if my mom is okay. Every single time she has a doctor’s appointment, I have anxiety wondering if the doctor’s report is going to be in our favor.

This December will mark the nine-year point of my mom’s second occurrence with cancer. I’ll never take lightly that this cancer is and always will be a huge part of her life and mine. I can’t change that. Even though I still get sad about it, I have realized that it’s more important to focus on the things I do have control over—relationships, dreams, and making the most of every day. There is no doubt I cherish every day, every hour, and every minute I spend with my mom. I do realize the severity of the situation and the fact that these days are numbered. But days are numbered for everyone, not just those with cancer. While I am lucky to share my story of a woman who has beaten her odds and continues to do well, I never know what will happen tomorrow—as it relates to my mom, myself, or anyone else I know.

For many years, the topic had rarely been talked about among my family members. I only recently had a full conversation with my mom about her cancer, and had an epiphany unlike ever before. w As much as I feared having to leave for a job opportunity and still fear that I may have to again in the future, I do know this: Whatever happens to my mom, the only disappointment and regret she would ever feel (as it relates to me) is knowing that her cancer got in the way of me living a full and fulfilling life. She’d much rather that I spend a year pursing a job opportunity that will positively influence the rest of my career leading to a full and happy life, than spending a year living at home in fear.

Luckily for me, life has gone on. While I will try never to take that for granted, I am thankful for the relative normalcy she has been able to retain, and for her selfless attitude towards her illness when it comes to her family.

Mind+Body/Fall 2014 69

the end with mike rickett

By any other name…

Still a woman

By Mike Rickett

Caregiver, mom, professional, friend, doctor, teacher, psychologist, sex symbol: I am woman.

I haven’t seen this many labels since I was in the cereal aisle at the local supermarket. The analogy is kind of fitting though. Some sweet, some healthy, and some organic. Classic, instant, long cooking, and meant to be the most important component of your day. Ever changing and always present, the role of a woman is many things, but the one thing it is not, is simple.

A few years back, I reviewed a study about breast cancer that showed there is a higher prevalence of the left breast being affected than the right. Trying to find an explanation to this led me to a number of discussions with homeopathic caregivers. They pointed to a relationship between cancer and not enough attention being paid to the women themselves. Therefore the heart, under the left breast, controlling emotion, manifests a condition where attention now must be paid to the woman. An interesting observation. I would love to see more data on this.

Each generation has a different expectation for women. This makes it hard for a woman to find a true mentor. One generation is a stay-at-home mom, the next is in the workplace, and the next is leading companies.

Are women expected to give up the roles of the previous generations? How do they manage more duties and higher expectations in addition to the existing roles?

These constantly changing roles can put a lot of burdens on men as well. Parents – both men and women – don’t know what role they are expected to play.

And many single moms are trying to play both roles. I sincerely don’t know how they do it. To me, it seems like it would be impossible.

It seems that fashion is out to get women. Unless you have somehow maintained your birth weight into adulthood, fashion magazines would have you believe you are overweight. The models appear to be so hungry that they can’t even smile! To make the clothes

70 Mind+Body/Fall 2014

look good, the contorted positions they are in more closely resemble a Cirque du Soleil performer than a real person. Even if you could afford the clothes being modeled, by the time the next magazine comes out, you’re probably out of style.

And don’t even get me started on shoes. Men have three pair: dress, work, and workout. Women, have a shoe for every outfit, season, and occasion – most of which subject the body to abnormal positions threatening life and limb. Performing everyday tasks in women’s shoes should be an Olympic event.

Makeup is another issue, from a man’s perspective. I would rather stick a razor to my throat than stick a brush in my eye every morning. Foundation, blush, shadow, liner…you almost have to be an aspiring artist!

Trust me, I know.

Forgive me, men, for I have sinned. Here’s my man card. I have worn makeup. As a stage performer, I have been exposed to the rapture of a women’s morning. All I can say is that I’m glad that the audience sits far away.

Up close I looked like Tammy Baker after an all-night binge. Not good. That’s why I always make sure I have help, and it is always a woman’s.

Body image has got be the biggest pain in the rear (quite literally). You have to have muscle, but not too much. Be lean, but not too lean. Be a good athlete, but not too good. Strong, but not overbearing. Professional, yet deal with a world that isn’t designed for you.

Heaven forbid you aren’t in your twenties.

It’s surprising that anyone can make sense of it all.

Even when everything is on cruise control, women are catching grief for doing well. It’s crazy.

All I know is that I’m glad to be a man. The shaving alone required of women makes me cringe. And waxing?

Forget it! Plus, I don’t look good in pumps. I just don’t have the legs for them.

Mind+Body/Fall 2014 71

Meet Dennis and Mat...

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