Mind+Body September 2015

Mind Body +

Fall 2015

We try it ...

So Long, Static

Cancer Check

What happens when Dad carries the BRCA gene mutation?

On the cover

WYNNE ODELL

The CEO of Odell Brewing Co. chats about everything from the brewery’s culture to working with family.

Presented by

LOCAL RESIDENTIAL CUSTOMER Mind+Body/Fall 2015 1

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

President/Publisher

Executive Editor

Creative Director

Content Editor

Digital Editor

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

Project Manager Sara Cagle saracagle@coloradoan.com Advertising Director

Tyler Kidd tylerkidd@coloradoan.com

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

Victoria Murray

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 Š2015 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professional.

4 Mind+Body/Fall 2015

Features

58

Forging a legacy

68

Getting to know our genes

72

Care collaboration

The CEO of Odell Brewing Co. chats about everything from the brewery’s culture to working with family.

Genetic testing can help some take steps toward cancer prevention

Departments Get Style

Get Centered

Winter accessorizing 101 10

Need a quick pick-me-up? 38

Get Beautiful

Scheduling solutions 39

Down with dryness 14

Get to Work

Feeling good, inside and out 15

The spice of life 42

So long, static 16

Get Home

Get Fit Everyday fitness 18 Core Values 20 Project:Purpose Update 21

A look at complementary and alternative medicine

Don’t forget to ... 44

Get Out From horticulture to watercolor 46 Getting into the helping spirit 48

Get Healthy Cancer check 28

presented by

Making liquid art every day 33

on the cover Wynne Odell photographed by Erika Moore Mind+Body/Fall 2015 5

From the editor

Hello Autumn ...

Summertime in Colorado is something special. We are lucky to live in a place with four seasons, all of which are pleasant enough to be packed full of outdoor activities, but there is just something special about summer. Every day is full of possibility, and most of us try to take advantage of these beautiful days by packing as much into them as possible. As we head into September, the days begin to cool off just a little bit, and the nights take on the barest bite of the winter season just around the corner; it feels more like the natural end of the year in a way Jan. 1 never has to me.

Autumn always feels like a time for slowing things down. There finally seems to be time to breathe, relax and reflect. At the end of a wonderfully hectic summer, settling back into the routine of autumn feels like a time to evaluate and re-establish good habits.

For many of us, this time of year means our kids (or ourselves) going back to school, facing a new year of challenges and celebrating new accomplishments. For others, it might mean a time of transition at work, preparing for the holiday season and all of the chaos that it brings. For M+B, it means taking a deep breath after our biggest issue of the year and taking the focus from a community-wide scope on the amazing women who act as leaders and bringing it onto ourselves and understanding our bodies and our minds better.

As we head into the fall months, Mind+Body invites all of our readers to join us in spending some time reflecting on ourselves.

We are often so busy that we forget we have to spend some of our energy concentrating on our own health and well-being.

While no solution is one-size-fits-all, exploring ways to improve health and happiness should be one of our priorities, not just at this time of year but all year round. During this season of slowing down and reflection, starting new healthy habits and focusing on being the best we can be seems like a natural fit.

In this issue, Mind+Body explores health and wellness in different ways, some very mainstream and some less traditional.

We also take a look at some new topics in cancer research that have been in the news in recent months. Among other things, you will also find check-ins with our Project:Purpose teams, an update from our fabulous Super Women Celebration presented

by Blue Ocean and hosted by Odell Brewing, and creative ways to use perennial fall favorites from everyone’s garden.

Cheers, M+B readers, to starting a new season with health, wellness and happiness.

At the end of a wonderfully hectic summer, settling back into the routine of autumn feels like a time to evaluate and re-establish good habits.

Kristin Deily Executive Editor

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Contributors

Stacey McKenna Andrew Kensley

Writer/physical therapist Andrew writes features for Mind+Body Magazine and the University of Colorado Health Insider, and he has written a parenting column, features and travel content since 2009 for the Fort Collins Coloradoan. He writes a parenting blog, The Dad Life, has published short fiction and completed a literary novel in addition to working as a physical therapist. Follow Andrew on twitter: @amkbean.

Writer

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

An avid rock climber, animal lover and traveler, Stacey compulsively collects new and challenging experiences.

You can find her writing at www. anthropologyofthefamiliar.blogspot.com or follow her on Twitter: @mckenna_ stacey.

Get to Work Sponsor

Susan Larson

Personal Finance Contributor

Rachel Metzgar Writer

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

8 Mind+Body/Fall 2015

Susan and her husband, Derek, are thrilled to have made Fort Collins their forever home two years ago. She is a financial advisor, public speaker, writer and founder of the nonprofit Intentional Spending. You can follow her posts on LinkedIn: https://www.linkedin.com/ in/susanlarson1 or at facebook.com/ SusanLarsonFinancial AdviserNorthernColorado.

Super Women Amanda King and Jesse Sullivan

Tuesday, July 14 marked Mind+Body’s second annual Super Women Celebration. This event is the culmination of our Super Women 2015 issue of Mind+Body, which published on July 10.

The Super Women issue has become a yearly nomination process of the amazing women in our community by their peers and loved ones. This year over 120 women were nominated and evaluated, eventually being winnowed down to 40 who appeared in the magazine.

The Super Women Celebration event was sponsored by Blue Ocean Enterprises, hosted

by Odell Brewing Co. and catered by Noodles and Company. These partners made it possible for Mind+Body to introduce these incredible honorees to each other, their friends and families, and community leaders. All of the women who attended the party were gifted with goodie bags stuffed full of treats, gift certificates, and other donations from individuals and businesses around the community who wanted to show their appreciation. Four of our lucky honorees also went home with gift baskets from Mulberry Max and Vom Fass/Crescendo.

Mind+Body is so thankful to our amazing Super Women and Blue Ocean Enterprises for allowing us the privilege of putting on this event sharing these incredible stories with all of our readers. We are looking forward to continuing our Super Women tradition on next year!

2015 NoCo Super WomenLyndsey Lyndsey Superwomen Lew and Audra Brickner pose with 2014 Super WomanTiffany TiffanyHelton Helton Superwoman Super Women Lindsay Roselle, Suzanne Miller and guest Maegan Batson

Super Woman Blanche Hughes and her daughter

2015 NoCo Super Woman Lee Porter poses with her husband.

Mind+Body/Fall 2015 9

get style

WINTER ACCESSORIZING 101 Punch up your cold-weather wardrobe Somewhere between October and April, we come to the painful realization that it’s just downright cold. Our wardrobe routine becomes mundane, our focus set solely on avoiding frostbite at all costs.

Under the infinite layers of sweaters, piles of scarves and after endless bad hair days (hat head, anyone?), our personal style begins to get lost. We find ourselves trading style for comfort, color for monochrome and effortless chic for just plain effortless.

r Sty le Matado

Panama Style ue Hot H

Studded

Fur-trimmed

There are myriad ways to next-level your winter wardrobe and up the accessory ante. Be mindful not to fall victim to the winter blues; remember you can incorporate loads of color and pattern to punch up humdrum hues.

Resolve to avoid the dreary and drab this winter with a few simple rules to live by while accessorizing for the season.

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

10 Mind+Body/Fall 2015

Hats

Gloves

Keep your head toasty and your style scorching by trying a matador or panama-style hat. Bonus: You can keep these on indoors, adding a touch of edge to your outfit.

Who says function and fashion ne’er shall meet? Leather or leatherlike gloves are a great way to make a statement while battling the elements, and they often come with cashmere lining for extra coziness. Try picking up a pair in a bright shade, or find some with faux-fur detailing for a richer look.

Rag & Bone Panama Hat $182, Express Matador Hat $50, Choices Coat $40, Wanderlust + Co. Necklace $29, H&M Tee $20, MOTO Black Jamie Jeans $70, See by Chloe Boots $460

Overland Fur Trim Gloves $59, Valentino Studded Gloves $535, Portolano Napa Leather Gloves $140, Ted Baker Coat $385, MICHAEL MICHAEL KORS Keaton Slip On Shoes $135.00, Paige Jeans $310, TOPSHOP Sweater $68

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

We’ve all got the basics down: a structured wool coat, a big fluffy scarf and furry earmuffs that make hearing virtually impossible.

But what if we mixed things up a bit and made the basics our canvas for letting our personality glow as bright as an après ski fire?

get style

Cape Handkerchief Scarf

Poncho

Inifinity Sca rf

Scarves

Capes/ponchos

Spice up an everyday coat or oversized knit with a little neck candy. Incorporating that extra piece adds visual interest and allows you to do more with the pieces you already own and love. Try tying a scarf together at the ends to create an infinity look, or simply loop it around your neck once and let the ends hang free.

A poncho or cape-style coat can help boost your winter look. Wear them as outerwear or as an extra layer over a long-sleeved knit. This is a great way to incorporate your newfound accessorizing expertise by adding elbow-length gloves into the mix for extra warmth and flare.

Infinity Scarf from Amazon $16, Heron Handkerchief Scarf $255, H&M Tank $20, Frame Jeans $225, H&M Cardigan $40, Merona Women’s Lilly Booties $34.99, Kate Spade Cuff $98

H&M Poncho $39, Boohoo Cape $35, Rag & Bone Sweater $425, Rag & Bone Jeans $230, Ann Demeulemeester Gloves $335, Mango Boots $78, DKNY Purse $368

Mind+Body/Fall 2015 11

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get style

Seek shelter from the elements in style beneath this generously sized cane “sunbrella.” Pick from a bouquet of floral motifs in the Feinstein Signature Collection – sunflower, dahlia or daisy.

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Adult and children’s fall Minnetonka styles are in, $25 and up. Complement any outfit with turquoise jewelry, starting at $25. Santa Fe Craftsman, Downtown Fort Collins, 970-224-1415, santafecraftsman.com.

Mind+Body/Fall 2015 13

get beautiful ask the expert

Ali Crowley is a Fort Collins native. She is a hair stylist, makeup artist, and the owner of The Cutlery Salon.

She can be reached at ali@cutlerysalon.com.

Down with dryness Keep your skin hydrated heading into winter What’s the biggest change women should make when transitioning from summer to fall/winter skincare?

Especially in Colorado, the dry winter months sneak up on us, so be prepared with heavy moisturizers. I add more oil-based moisturizers at night. Continue to keep up with exfoliating, toning and weekly masks. You can start to add lighteners or retinols back into the mix once the sun exposure slows down come fall.

Can you recommend lotions that keep your face hydrated but not oily both in the chilly outdoors and in heated indoor climates?

My favorite is by the brand Fresh, called Lotus Youth Preserve Face Cream. It brightens, moisturizes and tightens, works well under makeup and doesn’t get oily.

Which face masks keep skin hydrated?

I really like Korres’ Greek Yoghurt Advanced Nourishing Sleeping Facial. It’s a mask that you sleep with; you just rinse it off in the morning. This gives your skin hours of moisturequenching goodness. Tip: Sleep on a satin pillow case, not cotton. Cotton absorbs oils and can soak up your evening moisturizer.

What’ll be the go-to color palette this fall/winter with respect to makeup?

I’m loving the new Urban Decay Naked Smoky palette. It’s a bit heavy right now but come fall, it will be fantastic. The smoky palette has a great range from nudes to black, with cool and warm tones that come in handy when doing a smoky eye. I love the charcoal an d dark plum as a base, then lightly topped with the shimmery gold.

From top to bottom, Ali recommends: Fresh Lotus Youth Preserve Face Cream, Korres’ Greek Yoghurt Advanced Nourishing Sleeping Facial, Urban Decay Naked Smoky palette, Half top knot.

14 Mind+Body/Fall 2015

What’s a good half up-do that’s easy and gets your hair out of your face while not exposing your neck to the winter elements?

The half top knot is really fun right now. But make sure it still looks messy/un-done; otherwise it can look like you’re 12.

get beautiful

Feeling good, inside and out Here are some beauty tips aimed at helping courageous women who are battling cancer.

Skin Getting a custom airbrush tan can help liven up dull or pale skin. Or try out gradual self-tanning lotions at home.

Remember to use lots of moisturizer to make the tan last longer and to ensure your skin stays hydrated.

Eyebrows and eyelashes If thinning or nonexistent brows and lashes are the issue, fill brows in with a brow palette that has both powder and wax (pencils can be too harsh if done wrong). My favorite is

by Anastasia Beverly Hills. Filled-in brows help enhance the shape of your face and frame your eyes. Make lashes look bold with a gel liner at the base and two coats of a volumizing mascara. No lashes? Fake it! Ardell false lashes No. 110 is my favorite.

Make sure to trim them to fit your eye; they tend to come longer than most eyelids. Add a coat of mascara on top if needed.

Hair Hair thickening shampoos, conditioners and styling products can help give the illusion of thicker hair. My

Northern Colorado resources Navigator programs support cancer patients in a variety of ways, from helping patients understand a diagnosis to providing resources to help patients cope with the side effects of treatment. For more information on navigator services offered in Northern Colorado: Banner Health, North Colorado Medical Center: www.bannerhealth.com/ Locations/Colorado/ North+Colorado+ Medical+Center/ Programs+and+Services/ Cancer+Care/ Patient+Navigator.htm, 970-810-4327 UCHealth, Northern Colorado: www.uchealth. org/Pages/OHAM/ OrgUnitDetails.aspx?

OrganizationalUnitId=208, 970-237-7700

favorite is the Kevin Murphy Plumping line. These products help swell the hair shaft, making the hair more dense while also helping accelerate hair growth. Extensions are also a great option. Tape-in extensions, if done correctly, cause minimal to no damage and can fill in thinning areas.

They come in all colors and lengths, and they can make a world of a difference. Another option is to wear a wig, which is a great natural-looking enhancement. Wigs can be cut and colored — carefully, of course — and styled to your liking. Yet another option is to go bold and beautiful and shave your head. Your face, personality and style will be the focus of attention.

Rock it!

The most important beauty advice is to just do what makes you happy. If wearing a bold red lipstick makes you feel beautiful, then do it every day! If it’s wearing a bright flowy sundress, then dress it up! Do whatever makes you smile; you deserve to feel beautiful inside and out.

Ali Crowley is a Fort Collins native. She is a hair stylist, makeup artist and the owner of The Cutlery Salon. She can be reached at ali@cutlerysalon.com.

Mind+Body/Fall 2015 15

get beautiful

We try it:

So long, static Ahead of the dry fall/winter months, members of the Mind+Body team tried three products aimed at reducing hair static. Here’s a look at what we tried and how it worked: OUR HAIR

WHO TRIED WHAT?

WHAT HAPPENED? Claire: The dryer sheet reduced static, but the result wasn’t perfect; there were still some fly-aways after use. After static was re-applied (via a balloon), Claire’s hair quickly became staticky again.

Claire Whitworth: Thick, long and oily. It's wavy and straight at the same time and tends to frizz. Resistent to curl.

Requires a straightening iron every day.

Claire: Dryer sheet, cost: $1-$2 per box

Sara: The Garnier Fructis serum worked better than the dryer sheet. Sara’s hair looked smooth with no fly-aways. After static was re-applied, Sara’s hair did become staticky again but not very quickly.

Sara Cagle: Long, very thick, straight, unable to hold curl, easily holds static in the dry air and is a thick, damp, heavy mop in humidity.

Kristin: The Living Proof treatment worked the best to reduce hair static. Not only did fly-aways vanish, but it made Kristin’s hair look smooth and shiny.

After static was re-applied, Kristin’s hair also became staticky again, but it took longer than the other two products.

Kristin Deily: Fine but textured, and curly in humid climates. It gets flat and frizzy easily, and is super fragile and breakable, especially when it is long.

Kristin: Living Proof Perfect Hair Day 5-in-1 Styling Treatment; cost: $26 (Sephora) 16 Mind+Body/Fall 2015

Dryer sheet image: Keith Homan / Shutterstock.com

Sara: Garnier Fructis Sleek and Shine Anti-frizz Serum; cost: $4.99

get beautiful

THE TAKEAWAY?

You really can’t go wrong with any of the three products, but you do get what you pay for. But don’t let that deter you from carrying a dryer sheet in your purse. They’re a cheap, quick option when you’re out and about.

Samples of Living Proof Perfect Hair Day 5-in-1 Styling Treatment courtesy of Sephora in Fort Collins.

THE MORNING AFTER Claire: “Mine did not feel weird at all after. Within an hour the smell had vanished so there was no lingering aroma and the next morning my hair felt normal. In fact, I forgot about it until someone reminded me.”

Sara: “I felt like my hair was a little more greasy than normal. I did notice that my ‘bed head’ when waking up the next morning was much more under control than usual. Immediately following the application of the product, my hands were super greasy and needed a good washing.”

Kristin: “I didn’t notice a huge difference with my hair. I think it was a little more manageable and held its shape better by the end of the day, but there wasn’t a noticeable difference in terms of the greasiness the next morning. Side note: When you have the residue on your hands and you get your hands wet, you create the slipperiest substance known to womankind.”

Mind+Body/Fall 2015 17

get fit

... for those who spend a lot of time sitting at a desk, it’s critical to get up and move

18 Mind+Body/Fall 2015

get fit

Everyday fitness Don’t have time to hit the gym?

Don’t worry. Chores and daily activities can provide a workout, too.

Get moving at work If you have an active job, getting a workplace workout will come easily.

But for those who spend a lot of time sitting at a desk, it’s critical to get up and move:

» While at your desk, get up every 30 minutes (set a timer!) and at least stretch for a few seconds. » Neck and shoulder rolls in both directions can help keep tension at bay. » Feeling ambitious? Do a few squats, pushups or standing calf raises. » A one-minute walk can work wonders for both the body and mind. » On the phone, who says you have to be seated? Stand up and chat away.

Other ways to get a workout in while at the office but away from your desk: » Ride a bike or walk to work. » Park a bit farther out in the parking lot. » Take the stairs whenever you can.

Get moving at home

» Yard work can be a great workout with the added benefit of getting the yard in order. With fall approaching, there will be plenty of leaves to pick up. Opt out of using the blower and instead reach for the rake. » Give your house a good cleaning. Scrubbing and vacuuming, among other chores, can get your heart rate up. » Dentists usually recommend brushing your teeth twice a day for two minutes, so the next time you give your pearly whites a cleaning, test your balance. For starters, try balancing on one leg for 10 seconds while brushing, then switch legs. You might notice a difference in legs, so make sure to do an extra 10 seconds on the weaker leg. For the more advanced, add a one-leg quarter squat while brushing — 8-10 reps is fine — then switch legs.

Eric Neilsen is a multisport coach and consultant helping athletes reach their full potential. For more information, visit www.coachericneilsen.com.

Mind+Body/Fall 2015 19

get fit fit in 20

Core values

Improve your posture and performance by focusing on these key muscles.

A strong, balanced core is essential for everyone — not just those who participate in sports.

Most if not all movements we make throughout the day will involve core muscles to some extent. Some benefits of a stronger core include improved posture, improved athletic performance and injury prevention.

Posture A strong core can help improve your posture so you can manage your ADL, or Activities of Daily Living, and you don’t even need to set aside 20 minutes to work on it: » When walking or standing, practice good posture and try not to slouch. » Find yourself sitting a lot? Check your posture frequently; it’s easy to start sliding down in your chair or hiking up your shoulders, creating extra tension. » Pay attention to your posture while driving. Get seated, sit up with your best posture and make any adjustments to your rearview mirror before you take off. If you find yourself having to adjust your mirror again once driving, chances are your seated posture has been compromised.

Performance I find that with the athletes I work with, especially those who are doing endurance events, posture and good biomechanics are critical to achieving peak performance. It is easy to maintain good form when you are fresh at the beginning of a training session, but as the session gets longer, muscles can fatigue and posture can suffer. This can place added demands on other muscles that were not designed to be the primary mover, and injury potential can increase.

Making the commitment to keep your core in tip-top shape will help minimize injury, improve ADL and maximize performance.

Eric Neilsen is a multisport coach and consultant helping athletes reach their full potential. For more information, visit www.coachericneilsen.com.

Go-to Core Exercises:

» Choose a balance of exercises that target muscles on the back of the body as well as the front. » Supine bridge will target those backside muscles, and another favorite is the single-leg step-up onto a bench or fitness box. Add in some multiplaner lunges and a couple of your favorite balance exercises and you are all set. Master the exercise before increasing weight, and remember: form first.

20 Mind+Body/Fall 2015

» Seated or standing rows using dumbbells, cables or resistance tubing are great for working the mid- and upper-back muscles. » The plank, both in forward-facing and side positions, can challenge even the fittest person depending on the variations as strength and balance progress.

project:purpose get fit

Project:Purpose 2015

It’s all about preparation and routine Teams Moms on a Mission and LaRusso are continuing their hard work, and lifestyle changes are taking hold. Both teams are recognizing gains in strength and energy, with their nutrition work with Kris Ball and their personal training with Chelsea Hart and Michelle Stout being key parts of this journey.

As every journey has new and different challenges, these two teams share the changes they are making and maintaining as Project:Purpose continues.

Team Moms on a Mission: M+B: What has been more difficult, nutrition or working out? Why? Can you share some of your struggles with us?

Jennifer: At first, getting into a routine of early morning exercise was the hardest. My schedule with my kids is different every day, and my university work schedule varies day to day, so I had to work really hard to find the time that allowed me to get done in time for my other responsibilities.

Early mornings have consistently worked because they never interfere with anything else that might be planned, and I can exercise then whether the kids are home or not.

Stacey: Nutrition has been my biggest struggle.

Food is so good! I feel like every social event I go to usually involves both food and drinks. It’s hard to stay in my allotted calories for the day while being social. I’ve found my healthy choices must outweigh my not-so-healthy choices in order to lose weight. This means making good choices 90 percent of the time but having a few cheats here and there, within reason. I also try to work out extra if I know I’m going out with friends to account for my extra calorie intake.

M+B: Do you find you are doing more workout activities on your own besides the personal training sessions than you were doing before? What might these activities be? Do you think you will continue doing them after Project:Purpose?

Jennifer: Now that I’m in the routine of early mornings at the gym, it’s becoming a lifestyle.

Three to four days a week I am at Miramont, and I plan to continue that after Project:Purpose ends.

Then I find active things to do on weekends — hikes, bike rides, even sandboarding the sand dunes! This winter it will be cross-country skiing, downhill skiing and snowshoeing. I am much more active than I was. I’ve learned when I get together

with friends now, I am planning active things instead of just meeting for coffee.

Stacey: I did six weeks of Shockwave and loved it!

By loved it, I mean it kicked my butt; it is a really great full-body workout, it definitely challenged me. I love that it is done with a group and everyone is working together and cheering one another on. The energy in the room is upbeat and helps make the time fly by.

I also loved that the class was full of every age, size, body type and fitness level, and everyone did great!

I have tried some group fitness classes and really enjoy them. I find that I push myself harder in the group setting because someone is there telling me what to do; I can’t just leave after 30 minutes, I’ve committed to the full hour. So far my favorites are Group Power, Barre and spinning. I’m looking forward to trying Group Blast, Willpower and Grace, Deep Stretch Yoga, Be Bad Hip Hop and a few more. They all sound fun!

I most definitely will continue to attend the group fitness classes. They are the next best thing to a personal trainer. My goal for these next few weeks is to really commit to trying classes and find which days/times work best for me, so when Project:Purpose is over, I’ll be in the habit of attending a few classes each week.

M+B: Do you feel you have more energy than you did before Project:Purpose? Why or why not?

Stacey: Yes! Working out definitely gives me more energy. I feel stronger and more energized.

I’ve also noticed working out in the morning helps set my mood and I want to make healthier choices throughout the day.

M+B: What changes have you made in your weekly eating habits?

Jennifer: I’ve learned to stock up on healthy food and keep it easily accessible. I try to keep food around that doesn’t need to be prepared. I’ll take Mind+Body/Fall 2015 21

get fit project:purpose a big bag to work at the beginning of the week with spinach, olives, grapes, cheese, cooked chicken breast, turkey, flatbread, apples, peanut butter, almonds and light dressing so that I can make a salad and eat healthy snacks throughout the day. At home I keep the refrigerator stocked with Greek yogurt, fruit, meat, fish, vegetables and hummus, avocados and whatever I might have planned for dinner. My kids have also benefitted by having healthier snacks ready and accessible. That’s the key for us. I am also buying more fish and meat to prepare. That’s been a change. I never made seafood very often before.

M+B: With Project:Purpose, are you still enjoying some of those foods or treats you enjoyed before? If so, how are you able to moderate them? Has there been help from Kris?

Stacey: Yes, I still enjoy some

are a lot of healthy meals out there that are super tasty, too!

M+B: Do you use an app to track your food, or have you been using an old-school journal?

Jennifer: I track periodically on www.myfitnesspal.com and have also experimented with the Fitbit app. Both allow me to see the overall picture of my eating and give me immediate feedback and where I am in relation to my goals. I don’t track every day, but I do it often enough that I can see how I’m doing and remind myself how to hit my target. Being a small person with an office job, my calorie target is fairly low at 1,250, unless I exercise. Using the apps really helps me keep it in check.

M+B: How are you able to fit working out and focusing on your diet into your schedule?

Stacey: I look at the group exercise schedule that I got from the front desk

“I can’t expect to be perfect every single day, right from the start. I can’t rush the process. It’s important for me to focus on small, obtainable goals and slowly change my habits.” foods and treats that I did before Project:Purpose, just not as much or as often. My goal is to make healthy choices 90 percent of the time so that I can live a little the other 10 percent (of the time). I still enjoy beer from time to time but make sure to drink less (because it’s super caloric). Kris has helped to teach us compromising: If I’m going out to eat and I want a margarita, that’s fine, but then I need to skip the chips. I need to learn to keep things in balance and not go overboard.

I’ve also been learning how to make healthy food taste great: swapping pasta noodles for zucchini zoodles, using corn tortillas or lettuce leaves instead of flour tortillas, plain Greek yogurt in place of sour cream … There

at Miramont. I look at each location and day, then find a class that works for my schedule (I usually prefer working out before noon). I then pencil it in on my calendar. For meals, I look up healthy recipes online and add the ingredients to my shopping list, then on Sundays I prep my food so it’s easily accessible.

Jennifer: The game changer for me has been figuring out what really works for me. I have to exercise at a time when other things and people aren’t competing for my attention. For me that’s early mornings before the kids wake up and before my workday.

All other times of the day get too complicated. I have tried exercising at lunch but something always came up. I’ve tried after work, but there’s

Meet the Support Team

22 Mind+Body/Fall 2015

Michelle Stout

Kim Crady

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

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

project:purpose get fit often something else I need to do. But early mornings are mine. I also do best if I have a plan — a class to attend, a friend or trainer to meet, or a set time I plan to be there. I also know that music motivates me, so choosing workouts I can do to music really helps keep me happy. So I plan exercise at times I can meet someone or go to a class with music or take music with me. Sometimes I even walk the treadmill when I need to read something.

I’ll plan ahead to get that done while I’m at the gym. It makes me feel productive!

M+B: What does a weekly workout schedule look like for you personally?

Jennifer: I work with my trainer, Chelsea, and workout partner, Stacey, Mondays and Wednesdays at 6 or 6:30 a.m. for an hour.

Then I go to Centergy at Miramont on Friday mornings and Group Power at Miramont on the Saturdays I can. I add in a bike ride or hike or something else active sometime on the weekend. Overall, it’s very manageable.

When Project:Purpose ends, I’ll switch out the training for strength training on my own or other classes. Group Power will be a good substitute. I’m trying to figure out how to incorporate more cardio into my routine.

M+B: What has been your a-ha moment?

Stacey: My “a-ha” moment has been realizing that a lifestyle change is a slow and steady process. I can’t expect to be perfect every single day, right from the start. I can’t rush the process. It’s important for me to focus on small, obtainable goals and slowly change my habits. For me this has meant eating healthier and being more mindful of my choices. I still go out with friends or on a date with Jordan and I am able to enjoy a glass of wine and a delicious meal, but I have better balance now. I also make working out a priority, not an option. Reading has been another addition to my lifestyle change that is really beneficial. I am working on creating healthy thoughts and a healthy mindset.

Another thing that has helped is setting a goal of a 5-pound weight loss per month.

Sometimes I hit my goal, sometimes I have setbacks and don’t see the scale budge for weeks. Focusing on a smaller number, like 5 pounds a month, or 1 pound per week, makes the goal seem within reach. When I hit that goal, I feel proud and encouraged. If I don’t hit my 5-pound goal, that’s OK, too! I am headed in the right direction!

Team LaRusso: M+B: Why do you feel you have more energy? Do you feel stronger?

Jesse: I feel more toned and have a happier outlook all around. I have also noticed I am doing better at the endurance and strength activities Michelle has us do.

For instance, recently I was able to go from 7 burpees to about 17 in the same amount of time compared to when I started.

M+B: What kinds of struggles have you had to face with nutrition? Why do you feel you face these? How does owning a food truck and starting a restaurant affect this?

Jesse: I work with Michelle on what I am eating versus what I do at the gym. We have found a few workouts that work really well for me. Since my mom is a registered nurse, I have had nutrition around my whole life, and I feel I have been doing really well with it in our house in regards to diet.

With the restaurant, we are rotating seasonal produce, focused on scratch cooking, and I am very fortunate that our

chef has an incredible balance between healthy and comfort dishes so I am surrounded by food I feel great eating.

M+B: How do you set up your meals each week? Do you keep track of what you are eating?

Jesse: Each week, I make sure to have easy snacks on hand; I keep almonds, nuts, apples, string cheese available in my car when on the go so I always have something handy. Derrick and I do not plan meals, but we really are aware of what we eat. In regards to tracking calories, some days I track and some days I do not track until the next day to ensure my calories are always in line. Derrick and I watch our portion size, which has helped tremendously, and one day recently he even surprised me with making ground turkey tacos and using lettuce wraps!

M+B: How does Michelle keep you on track? What are your feelings about having a trainer?

Chelsea Hart

Kris Ball

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

Originally from Woodland Park, she made her way to the University of Colorado at Boulder to study psychology, integrative physiology, and French. She has a passion for running, cookies, and for helping others discover their true potential through exercise and wellness.

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

Mind+Body/Fall 2015 23

get fit project:purpose

“Kim helps you celebrate successes such as gaining strength and definition and to try and just be patient and consistent with the program.

It sounds quite simple but it is truly a challenging process.”

Jesse: I have learned to really take Michelle’s compliments to heart. She does not feed you fluff and will give it to you straight, which Derrick and I really appreciate. You know that when she praises you, she genially means it. We both absolutely love working with her and she has been wonderful to us. We will really miss her after the project but have luckily built a relationship with her where we have seen her outside of the gym, too!

M+B: Will you be able to uphold a workout schedule after Project:Purpose?

Jesse: We do not plan to change our current routine after the project. It really has become a lifestyle for us. With my new restaurant opening up close to Reve (Miramont’s newest location), I have a constant reminder to keep going since I see the gym every day. We have been so amazed by this experience that I am thrilled to be bringing in a fitness and wellness program to our staff and leadership team to ensure they have the tools they need to help find balance. To be in hospitality, you have to have the heart for it and love taking care of others. Such a program is a way to ensure that we are helping to take care of ourselves and keep that passion going so it is full circle.

M+B: How has Kim helped when it comes to struggling with not dropping as much weight as you had hoped?

Jesse: I wanted to build and maintain good habits, and with that came overcoming any discouragement that I lost weight at a different pace than Derrick. Kim helps you celebrate successes such as gaining strength and definition and to try and just be patient and consistent with the program. It sounds quite simple but it is truly a challenging process.

M+B: How has Kim helped with your 24 Mind+Body/Fall 2015

relationship as a couple?

Jesse: Derrick and Kim really clicked. She had him discussing roadblocks as to why he wasn’t going to the gym and/or experiencing stress. Derrick always puts others ahead of himself, and Kim has helped him to realize this and to make that change. Now, it has been great seeing him even go to the gym on our busy Saturdays. We realized you can’t take care of anyone unless you take care of yourself, too.

M+B: How has wellness coaching helped your progress?

Jesse: I’ve built wellness into my daily routine. I find ways to build peace into my day such as swimming at Horsetooth, going to the gym, even taking the dog out for a walk. It has helped me to strive to find balance in my life.

M+B: How have your meetings with Kim changed your day-to-day approach?

Jesse: It has been important for me to carve out time for myself each day. I do activities like mentioned before as well as try to read or even head to the gym to clear my head.

M+B: Can you go into more detail about your stress tests? Why did you want to change after seeing these numbers? (From the Team LaRusso blog: “Back in April, Derrick and I had stress tests that produced higher results than we hoped for. This was all the more motivation for us to commit to reducing our numbers to find that balance.”)

Jesse: Since my stress test was an awakening, I decided to take action. Now, I am more calculated in how I plan my day. I choose what is urgent and important and take the day step-by-step from there. After doing this planning, having a workout schedule and working with Kim, I feel my stress levels would be down from the original test.

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IS IT MORE THAN “JUST TIRED”?

When to reach out to your doctor about feeling exhausted and steps to take to correct it.

Jennifer Main, MD

Feeling tired is a regular part of modern life. We are all running in so many different directions all the time, the fact that we feel exhausted comes as no surprise.

But when does being tired go from normal to something you should be worried about? “If you are experiencing symptoms consistently for more than a month or so, you should probably go get checked out,” says Dr. Jennifer Main at the Banner Health Clinic on Colland Drive in south Fort Collins. These persistent symptoms mean that the condition is not the result of a few nights of poor sleep, but instead a symptom of something more serious.

That said, Dr. Main is sure to clarify, most of the time the fatigue is a symptom of simply not taking care of yourself. “This is a very common thing that my patients come to me asking about. And the vast majority of the time, corrections with sleeping habits, diet, or particularly stressful life events solve the issue.”

However, fatigue can be a symptom of more serious conditions, and should not be ignored. “I would say that off the top of

my head, less than 20% of cases fall in the category of being a symptom of something else. That is not to say that fatigue should not be addressed, but usually we can address the issues by instituting lifestyle changes,” says Dr. Main. Fatigue should be taken seriously because of the effects, both short and long-term, on overall health.

In general terms, the heightened stress level on the body will eventually lead to compromises in the immune system and subsequent health breakdowns.

Diagnosing fatigue Dr. Main looks at three factors in her initial assessment of fatigue symptoms: Quality of sleep: “Many people don’t realize how important sleep is to your health. It isn’t just that you are going to need an extra cup of coffee in the morning, you are causing real damage when you don’t get enough good, deep sleep, especially if it goes on for long periods of time.”

Eating Habits: “You need to be eating good foods, and on a consistent schedule.

Lots of people want to skip meals,

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The usual suspects Some of the most common conditions that may be causing fatigue include: • Nutrition • Stress • Depression • Thyroid disorders • Anemia (iron deficiency) • Sleep disorders • Infection

particularly breakfast, and replace them with caffeine or other things to keep them going.

A lot of fatigue during the day is related to the body simply not having adequate nutrition to fuel it throughout the day.”

Stress and demands: “You really need to look at what you are asking your body to do. A lot of people are very capable of continuously asking their body to work on overdrive, with high stress levels and no rest. That can’t go on forever. Your body needs time to have a break and recover.”

After the above lifestyle factors have been addressed, and things have been allowed to settle for a month or two, Dr. Main asks patients to reevaluate. “Most of the time, it comes down to lifestyle. But sometimes there is something else going on. After we have good habits back in place, if we still have an issue, I will recommend testing for what I call ‘the usual suspects’.”

Sleep disorders such as sleep apnea are a common cause of chronic exhaustion.

Dr. Main recommends a blood test and a sleep study to begin with, and most of the time the issue will be illuminated at this point. Sometimes, with more insight into the patient’s symptoms a cause of depression, or substance abuse becomes apparent. Additionally, sometimes more serious conditions like heart disease are the culprit. See our article on heart disease in this issue to learn more about symptoms of heart disease.

Chronic Fatigue Syndrome In a very small percentage of cases, a condition of chronic fatigue syndrome is the

underlying cause. This is a condition that lasts more than 6 months without any kind of resolution, and is associated with other symptoms, but is not very well understood.

“This is definitely a real condition, but it is not something that I have seen often in my years of practice,” says Dr. Main. She pointed out that this condition also presents with swollen glands, joint pain, sore throat, infection, frequent headaches, and other issues that cannot be attributed to other causes. Because of the highly varied symptoms, this is a very difficult condition to diagnose.

“This is a very common thing that my patients come to me asking about. And the vast majority of the time, corrections with sleeping habits, diet, or particularly stressful life events solve the issue.”

“Even after we have determined that it is, in fact, chronic fatigue, usually the best treatment is still in the lifestyle. We recommend that patients realize their limits and try to take the best care of themselves possible by staying within those limits.

Pushing themselves will only make things more difficult, so if you know you will exert yourself doing a particular activity it is best to limit your expectations and create a healthy environment for yourself.”

Though chronic fatigue syndrome as a diagnosis is rare, feeling the real symptoms of fatigue is not, as Dr. Main reminds us.

“The biggest thing for all of my patients to remember when they are dealing with fatigue is that it is not just all in their heads.

When you push your body and don’t treat it well, you are causing harm. You feel completely exhausted because your body is telling you that it needs rest and help. I find a lot of my patients are afraid to bring up these symptoms because they are worried they will be dismissed, but this is a common issue with real consequences if you ignore it.”

Jennifer Main, MD specializes in Adult Primary Care with Banner Medical Group, 303 Colland Dr., Fort Collins. To schedule an appointment, please call (970) 821-3031 or visit the website at www.BannerHealth.com/ ClinicFoCoCollandFamily

get healthy

Cancer check

Men, you too can carry BRCA gene mutations.

Here are some proactive steps that might help you and your family.

Breast cancer doesn’t just impact women.

All women and men carry two specific genes known as BRCA1 and BRCA2 that produce proteins to help repair damaged DNA and, as such, play vital roles in ensuring healthy cells. If the structure of these genes is changed, a body may be more likely to develop certain types of cancer.

According to the website Cancer.gov, BRCA1 and BRCA2 mutations account for 20 percent to 25 percent of hereditary breast cancers. They can also increase a woman’s risk of developing ovarian cancer, a man’s risk for developing prostate cancer and melanoma (skin cancer), and pancreatic cancer in both males and females. In other words, BRCA (typically called “Braca”) genes should interest us all.

“If a man carries the BRCA gene mutation, while he may not actually have breast cancer, he can still pass the gene on to his children,” said Dr. Benjamin George, M.D., medical oncologist and hematologist at Northern Colorado Medical Center’s Cancer Institute. “And all of his children have a 50 percent chance of carrying the (damaged) gene.”

28 Mind+Body/Fall 2015

According to estimates from Cancer.gov, about 12 percent of women in the general population will develop breast cancer sometime during their lives. But George, who also directs the Cancer Risk Assessment program at NCMC, said that a mutated BRCA1 or BRCA2 gene — inherited from a mother or a father — can increase a woman’s risk for developing breast cancer to as high as 80 percent while simultaneously elevating her risk for ovarian cancer.

Conversely, he said, males who do not carry a mutated BRCA gene have less than a one percent chance of developing breast cancer. But for carriers, that number can shoot up 10 times as high.

Men who know they carry a BRCA gene mutation can take proactive steps to help themselves, including getting annual prostate cancer screenings and skin examinations that could lead to early cancer detection.

In other words, knowing if you have the mutated BRCA gene — and sharing the results of the testing with family members — may be tantamount to saving lives.

Andrew Kensley is a freelance writer, novelist and blogger from Fort Collins. Reach him at andrewkensley.com.

Risk Factors Many factors influence one’s risk of being diagnosed with cancer. But carrying a harmful BRCA1 or BRCA2 gene mutation significantly increases the risk for men, women and their offspring.

If you fit any of these criteria, consult your doctor to see if you should get tested:

» Family history of breast or ovarian cancer under the age of 50.

» Family history

that includes male breast cancer, a woman who’s had cancer in both breasts, or someone who’s had breast and ovarian cancers.

» Anyone with a

history of ovarian cancer.

» Ashkenazi

Jewish ethnicity (Jews descended primarily from Central or Eastern Europe).

Autumn’s bounty

As the weather begins to cool, a different breed of squash starts popping up in stores. Sure, butternut squash tastes great as a soup, and pumpkin makes a notoriously great pie.

But why not mix it up and try something a little different this fall?

Recipes and photos by Erika Moore

Bulgogi and sesame-seasoned spaghetti squash

Shepherd’s pie with butternut squash mash

30 Mind+Body/Fall 2015

Pumpkin carrot ginger morning muffins Make 6 jumbo or 12 regular sized muffins

As fall rolls around I’m always looking for new ways to incorporate pumpkin into things. This recipe is a variation on a family zucchini bread recipe that I love (LOVE!) and it tastes like having pumpkin pie for breakfast.

1 ½ cup carrots ½ cup pureed pumpkin ¼ cup vegetable oil 1 ½ cup sugar 2 eggs 1 teaspoon vanilla 2 teaspoons ginger, grated 1 ½ cup all purpose flour ¾ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon cinnamon ¼ teaspoon nutmeg 1/8 teaspoon allspice 1/8 teaspoon cloves ½ teaspoon salt ¼ cup cranberries ¼ cup sunflower seeds, toasted

Preheat over to 350°. Grease a jumbo (or regular size) muffin tin and set aside. In a mixing bowl or stand mixer, combine carrots, pumpkin, oil, sugar, eggs, vanilla and ginger. In a second mixing bowl, sift together flour, baking powder, baking soda, cinnamon, nutmeg, cloves allspice and salt.

Gradually add the dry mixture to the wet while stirring constantly until combined. Fold in cranberries and sunflower seeds. Spoon mixture into muffin tin, filling the cups two-thirds full. Place in oven and bake 1 hour.

get healthy healthy recipes

Shepherd’s pie with butternut squash mash

Bulgogi and sesame-seasoned spaghetti squash

Serves 6-8

Serves 4-6

Something about fall screams casserole to me. This variation on a shepherd's pie has a great balance of savory and sweet and is sure to comfort on the cool nights ahead.

I once worked with a Korean woman who, in addition to being hilarious, occasionally brought in homemade goodies like winter kimchee or this delicious Bulgogi. She also brought us Kong Namul, a traditional soybean spout recipe. These days, soybean sprouts can be hard to come by and with winter squash coming into season, spaghetti squash makes a perfect substitute.

Mashed squash 2 pounds butternut squash 2 tablespoons butter 2 teaspoons milk 1/4 cup smoked gouda cheese, shredded (optional) Salt and pepper to taste

Peel squash, cut in half, and remove seeds and pith. Cut squash into 1” chunks. Place squash in a large pot and cover with cold water. Bring to a boil and reduce heat. Simmer until squash is easily pierced with a fork. Remove from heat and drain. Add butter and milk, mash with a potato masher or fork till smooth. Add cheese, stir and set aside.

Pie filling 1 tablespoon vegetable oil 1 pound ground meat (poultry, beef, lamb or venison) 2 shallots or 1 medium yellow onion, diced 1 carrot, sliced 1 stalk of celery, sliced 1/2 cup frozen cut or whole green beans 1/2 cup frozen or fresh corn 1 tablespoon fresh thyme or 1 teaspoon dry thyme 1 tablespoon fresh flat leaf parsley 1/2 teaspoon garlic powder 2 tablespoons all purpose flour 2 tablespoons butter 1/4 cup Odell’s 5 Barrel Pale Ale 1/2 cup chicken broth Salt and pepper to taste

Preheat oven to 400 degrees.

Heat oil over medium high heat, add meat and saute to brown. Drain excess fat if necessary. Add shallots, carrots, celery then stir and sweat vegetables, about 5 minutes. Reduce heat to medium. Add green beans, corn, herbs and garlic powder. Stir and heat through. Add 2 tablespoons of butter, stir to melt.

Sprinkle flour over mixture and stir. Cook 3 minutes more, stirring frequently. Add Odell’s 5 Barrel Ale, stir and cook 1 minute. Add broth and cook on medium heat, stirring until gravy is thickened.

Place meat and vegetable mixture in suitable-sized casserole.

Stir up mashed squash and spread over top of meat and vegetable mixture. Bake until top of squash begins to brown, about 40 minutes.

32 Mind+Body/Fall 2015

Bulgogi 2 pounds rib-eye steak, sliced thinly 1 tablespoon ginger, grated 1 tablespoon garlic, chopped 1 tablespoon cola or other carbonated beverage 2 tablespoons sesame oil ¼ teaspoon pepper 3 tablespoons brown sugar 5 tablespoons soy sauce 1 tablespoon sesame seeds, toasted ½ cup green onions, chopped 1 teaspoon dashi (optional) 1 tablespoon peanut or vegetable oil

In a bowl place rib-eye, ginger, garlic, cola, sesame oil, pepper, sugar, soy sauce and mix thoroughly until sugar is dissolved. Stir in sesame seeds and green onions. Pour mixture over the rib eye, mixing gently. Marinate in refrigerator two to 24 hours, turning at least once.

In a skillet or wok, preheat peanut oil over high heat.

When the oil is ready, add the rib eye mixture and any leftover marinade. Stir mixture often until meat is cooked through and serve over white rice or sesame-seasoned spaghetti squash.

Sesame-seasoned spaghetti squash 1 lb spaghetti squash 1 teaspoon ginger 2 teaspoons garlic 1 tablespoon sesame oil 1 teaspoon dashi (optional) 1 tablespoon peanut or vegetable oil 1 tablespoon toasted sesame seeds to taste 1 tablespoon green onions, chopped

Stab spaghetti squash with a paring knife or fork generously, place in microwave on a paper towel and cook on high for 15 minutes or until done. Remove squash from microwave and allow to cool 30 minutes to an hour until you’re able to comfortably hold it to cut. Remove seeds and strip flesh using a fork.

In a skillet or wok, preheat peanut oil over high heat. When the oil is ready, add spaghetti squash, stirring lightly. Add ginger, garlic, sesame oil and dashi while stirring frequently. Turn off heat and stir in sesame seeds and onions. Serve over white rice as a vegetarian main or plain as a side dish.

on the rocks get healthy

CopperMuse Distillery

‘Making liquid art every day’ CopperMuse produces premium, hand-crafted vodka and rum. (Gin is next, by mid-fall, according to head bartender Lauren Mihalko, and whiskey is also in the works.) The distillery then creates a range of cocktails using its own spirits.

Featured here are two drinks selected by CopperMuse staff.

CopperMuse took the signature drink of “Mad Men’s” Don Draper (Old Fashioned) and spiced it up with rum instead of whiskey.

The Don Draper (owner Jason Hevelone’s favorite, according to Mihalko and Kristie Dehn, CopperMuse’s tasting room director, sales rep and “bon vivant”) is clean and delicious, “rum forward with orange and happiness,” Mihalko says.

Don Draper 2 oz. CopperMuse Gold Rum 1-inch strip of orange peel 1 dash of orange bitters 4 dashes of angostura bitters 2 sugar cubes (or 2 tsp sugar) Splash of seltzer

Muddle orange peel and sugar with a splash of seltzer in the bottom of a mixing glass. Add Gold Rum and bitters and stir until sugar starts to dissolve. Strain and pour into a rocks glass with a large round ice cube. Garnish with an orange peel.

Strawberry Fields was on the original list of drinks when CopperMuse opened in April 2014. It was initially made with regular vodka but was changed to CopperMuse’s Vicieux Black Vodka to bring out the vibrancy of the drink. The black vodka, coupled with the balsamic vinegar, really makes it pop, according to Dehn and Mihalko.

“People get pretty obsessed with it,” Mihalko says.

Strawberry Fields 2 oz. CopperMuse Vicieux Black Vodka 4 strawberries 0.5 oz. balsamic vinegar 0.5 oz. lime juice 0.5 oz. simple syrup 0.5 oz. Grenadine

Wash and muddle the strawberries in the base of a shaker. Add the remaining ingredients and ice, then shake vigorously for 30 seconds. Strain cocktail into a chilled martini glass.

Garnish with a skewer or two of fresh strawberries and lime wedge.

CopperMuse Distillery

244 N. College Ave., Fort Collins 970-999-6016 www.coppermuse.com

Mind+Body/Fall 2015 33

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Robert graduated from Fort Lewis College in Durango. His role is to be focused squarely on the customer. A testament to his success in this area is that a large portion of his business comes from referrals from existing customers. In his spare time, Robert enjoys spending time with his family, golfing, hunting, fishing, hiking, and camping.

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PROTECT YOURSELF WITH THE NATION’S BEST Recognition for excellence is not an honor that is handed out freely, but instead is something that must be earned.

For individuals protecting themselves from unthinkable circumstances, only the very best care should be expected and accepted. Luckily, Fort Collins has the option of working with local Allstate agency owner Richard Snyder, who is being recognized by Allstate for outstanding service and business results after more than 30 years in business.

Allstate exclusive agency owner Richard Snyder has just officially learned that he is one of the top Allstate agencies in the nation, even though his clients have known this for years.

The Richard Snyder Agency has achieved the distinctive Inner Circle, Chairman, and Honor Ring awards. These honors are a symbol of outstanding business achievement and honorees have proven to be champions in growing their agencies and serving Allstate customers.

The honors awarded the agency are 34 Mind+Body/Fall 2015

based primarily on customer reviews and satisfaction, and thus are an even more meaningful testament to the accomplishments of the agency.

“It’s a tremendous honor to earn these prestigious awards from Allstate,” said Snyder, Allstate agency owner. “My agency is fully committed to helping Allstate’s customers better understand the risks they may face in their household and provide solutions the help meet those needs. We are extremely proud of this recognition and proud of the fact that so many customers trust us to help them with their insurance needs.”

Richard Snyder is quick to point to his three staff members not only as a key to success, but as the true heart of his agency. His hand-picked staff share his mission to act as trusted advisors, with a primary interest not in just selling policies but in actually doing what is best to protect each of their clients within their individual circumstances.

Kendall is our Sales Manager and has over 10 years of experience in the insurance industry. Kendall is married and an avid hunter and golfer.

Kendall excels at providing customers the care they deserve and come to expect from Snyder Insurance.

Jesus Garcia

Customer Service

Jesus Garcia

Jesus is married and a proud father. He is the newest member of the team, and came to Snyder Insurance with a banking and insurance background. Jesus has excelled at providing customers with the care and service they deserve.

Richard Snyder

Richard Snyder

Rick graduated from Ohio State University with a BS in Insurance and Risk Management. He started his career with Allstate in 1983 and acquired the Fort Collins Allstate Agency from good friend and long term Allstate Agent Terry Jones in 2009. This Agency has been in Fort Collins since 1979.

The Richard Snyder Agency is located at 1603 S Lemay Ave. Unit 6, in Fort Collins, Colorado and can be reached at (970) 224-5757, RichardSnyder@allstate.com or agents.allstate. com/richard-snyder-fort-collins-co1.html.

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ADHD Examining causes and treatment of this misunderstood disorder.

What is ADHD? ADHD is a neurodevelopmental disorder that begins in childhood but often persists throughout life. Neurodevelopmental disorders limit or otherwise cause problems with the brain’s growth and development. Most of us are familiar with at least the stereotypical characteristics of ADHD, which usually involve kids unable to sit still, constantly misbehaving, and generally disturbing those around them.

The symptoms according to the National Institute of Mental Health are slightly more formal, but generally describe ADHD as “difficulty staying focused and paying attention, difficulty controlling behavior, and hyperactivity (over-activity).” Dr. Amanda Harding, pediatrician at Banner Health Center is careful to point out that “there is only an issue if the behavioral concerns are present across all areas of a child’s life, such as both at school and at home.”

ADHD presents in one of three different ways: predominately inattentive, predominantly hyperactive-impulsive, and combined. The symptoms for each are slightly different, but the underlying issue is the inability to complete age appropriate tasks to a reasonable expectation.

What Causes ADHD? The causes of ADHD are still inadequately understood. However, current evidence—including twin studies— indicates that the disorder tends to run in families. Recognizing such genetic risk factors would open up new avenues for early interventions.

Genetics don’t tell the whole story, however. Other potential risk factors and

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ADHD Symptoms Some examples of type-specific symptoms include: Inattention • The child fails to pay close attention to detail and tends to make careless mistakes.

want to make sure that we are hearing

There are also many other approaches

the whole story, and that the child is

that are being studied as alternatives to

demonstrating these difficulties both at

the medicating of children with ADHD.

school and at home. We also always

“We are trying to see the solutions for

consider environmental factors before we

patients more as a complete approach

go down the road of diagnosis and try to

than just medicating. There are lots of

correct those factors before we look at any

options out there that are being looked

• The child has difficulty paying attention to tasks or engaging in focused play.

kind of medication,” Dr. Harding adds.

into more, and some of them are pretty

• The child doesn’t listen, even when spoken to directly.

Harding emphasizes the need to treat

exercise ball chairs has seen some good

• The child loses things that are necessary for accomplishing tasks.

them as such, there are some symptoms

results in some cases, simply because it

that are typical across cases.

lets them work out some of their energy in

How Do We Treat ADHD?

a non-disruptive way,” says Dr. Harding.

Hyperactivity-Impulsivity • Hyperactive children tend to have difficulty sitting still. They fidget, squirm, and even leave their seats at inappropriate times.

While every case is individual, and Dr.

While there has been much attention paid in recent years to the over-medication

cool. For example, giving students

ADHD In Adulthood Individuals’ symptoms and even

of children with ADHD, Dr. Harding points

treatment protocols for ADHD may change

• Hyperactive children often talk excessively.

out that this approach has fallen out of

with age. Like children, most adults are

favor in current practice. “While I won’t say

treated with “medication, psychotherapy,

• Hyperactive children struggle to wait their turn.

we never prescribe medication to address

or a combination of treatments,” according

these issues, I will say we exhaust all

to the National Institute of Mental Health.

other options first. We look at what

The most important thing as patients grow

environmental changes we can make,

with the disorder is that patients learn

such as reducing distractions or changing

coping mechanisms. “Some adults need

the diet. We will also look at counseling or

medication, but some don’t. This may

teaching coping mechanisms to children

mean that the symptoms have faded over

so they, especially as they get older, can

time, or it may mean that by adulthood

better control their actions on their own.”

the patient is just much better at dealing

possible causes include: brain injury, environment exposures (e.g., lead), alcohol and tobacco use during pregnancy, premature delivery, and low birth weight.

While data don’t support previous claims that sugar contributed to ADHD, some emerging research from the United Kingdom suggests that there may be a link between certain food additives and hyperactivity. There has been no clear correlation established, and the causation is mixed between multiple factors.

How Is ADHD Diagnosed?

ADHD typically develops in childhood, but diagnosing this disorder can be complex.

When medication is prescribed, Dr.

with the symptoms and doesn’t require the

Harding encourages careful monitoring of

support of the medication anymore. The

the behavior and wellbeing of the child.

basis for treatment at any age is to help

“Not all children respond the same to the

the patient stay is effective and functional

medications, and sometimes the side

as possible.”

effects are worse than the condition to begin with. Sometimes the medication helps

Amanda Harding, MD

tremendously, but sometimes it doesn’t.”

specializes in pediatrics

Ironically, stimulant drugs are the most

at Banner Health Center at Banner Fort Collins

In order to identify ADHD as the culprit,

frequently prescribed medications used

doctors must wade through a dense body

in the treatment of ADHD. Although they

of symptoms that can signal any number of

cause increased energy and activity in

disorders. “We try to look at the big picture

individuals without the disorder, they are

(970) 821-4500 or

with diagnosis. We have an extensive

very effective in calming those with ADHD.

www.BannerHealth.com/

evaluation process, and we try to look at

Stimulant medications lead to decreased

environment and outside factors before we

appetite, sleep problems, and, on occasion,

consider that the cause might be ADHD or

tics or personality changes. Nonetheless,

another disorder,” says Dr. Harding.

these medications are deemed safe when

“We get a lot of requests for evaluation from parents and schools. We always

utilized under the recommendation and supervision of a doctor.

Medical Center, 4700 Lady Moon Dr., Fort Collins. To schedule an appointment call

HealthCenter FoCoMedCtr

Need a quick pick-me-up?

Take control of how you feel throughout the day by trying one of these 5-minutes-or-less approaches.

Research from Harvard shows the “power stance” increases your testosterone levels and sharply decreases cortisol levels, a stresshormone linked to metabolic diseases, in just 2 minutes.

38 Mind+Body/Fall 2015

Whether you’re feeling scattered, stressed, anxious, depressed, emotional or overwhelmed, the following tips will help you bounce back in no time:

Find your stance Try standing with both arms above your head in a V shape, or with your hands on your hips, with legs hip width apart and with an open chest in a “power stance.”

You can also combine these two positions (one hand up, one hand on hip). Research from Harvard shows the “power stance” increases your testosterone levels and sharply decreases cortisol levels, a stresshormone linked to metabolic diseases, in just 2 minutes.

Place your head down on a counter, the ground or something firm. You have an acupressure point in the middle of your forehead that is linked to your vagus nerve function. As you stimulate this point, your parasympathetic, or “rest and relax,” side of the nervous system is stimulated to help increase energy levels, decrease cortisol levels and lower your heart rate.

Take a deep breath Left nostril breathing, or Chandra Bhedana Pranayama, is designed to help you calm your nervous system and your mind. Cover your right nostril using your right ring finger and inhale through your left

nostril, then cover your left nostril with your right thumb and exhale through your right nostril. Repeat.

Alternate nostril breathing, or Nadi Shodhana Pranayama, is designed to balance the active and passive aspects of our nervous system. Begin with left nostril breathing, then after exhaling through your right nostril take a breath in through that side first before switching fingers and exhaling through your left nostril. Repeat.

Use mantras and affirmations Develop a statement that makes you feel relaxed, powerful and on top of your game.

No matter the situation, your personal mantra can work for you in 1 to 5 minutes.

Make it personal, keep it positive, keep it present tense and let yourself feel your mantra as you repeat it to yourself.

Example: “I am strong. I am powerful.

I’m a beast.”

Other common mantras: » “Just Do It” by Nike » “So it goes” by Kurt Vonnegut » “I will what I want” by Under Armour » “Just keep swimming” by Dory in “Finding Nemo” Kate Wrightson is the founder and owner of Live Beyond Limit, (www.livebeyondlimit.com) a yoga and wellness studio designed to help the community physically, mentally and emotionally through experts in yoga, aerial dance, massage, nutrition, and corrective - or fitness-based exercise.

get centered

Scheduling solutions Don’t let the start of school throw your household into disarray.

Take control, then sit back and relax.

As the school year kicks into high gear, schedules shift and turn upside down, leaving families with the choice of becoming experts at multitasking or being left with complete chaos.

Try the following tips to help the whole family stay in sync:

Commit to your health Either individually or as a whole family, commit to being active. This can be done by walking, biking, practicing yoga or even playing yard games that work up a sweat. In order to handle a hectic schedule, we must treat ourselves well. Choose a routine time or times to get moving and feel great.

Get organized Have a color-coded master schedule that allows you to see all of the events, practices, work commitments and potential free time for each individual in the family. Having the month outlined is lovely, but show the schedule for the week, too. This will help you stay on track and not focus on too much at once.

Plan ahead During those days with some free time, cook in bulk and freeze or individually package food for breakfasts, lunches and dinners.

Lay out clothes the night before so decisions are made and streamlined in the morning.

Pack everyone’s lunch the night before so they’re ready to grab out of the fridge in the morning.

Create a bathroom schedule if there’s competition among family members.

Schedule your tasks like bill paying and banking for specific days each month.

Carpool. Sharing transportation duties with neighbors and friends who have kids on the same schedule as yours can make everyone’s life a little more calm.

Consolidate and multitask When do you have down time in your schedule when you’re just waiting for something to arrive or happen? Use this time wisely: check emails, enjoy leisure or self-care, or catch up on work. For example, when waiting for your morning coffee to brew, do some laundry, walk the dog or catch up on the news. Once you’re back from the walk or done with the task, your coffee will be ready and you can enjoy your breakfast and move along with your day!

Kate Wrightson is the founder and owner of Live Beyond Limit, (www.livebeyondlimit.com) a yoga and wellness studio designed to help the community physically, mentally and emotionally through experts in yoga, aerial dance, massage, nutrition, and corrective- or fitness-based exercise.

Mind+Body/Fall 2015 39

PAID ADVERTISING

What’s your decision making bias?

By Susan Larson

Fall means one thing above all else to many of us: back to school.

Amidst the ruckus of preparing for a new year, I can’t help but think about all of the spending decisions that we make at this time of year. Back to school lists can be long and varied. Clothes, shoes, school supplies, all of the latest technology gadgets, notepads, laptops and cell phones are just the beginning.

40 Mind+Body/Fall 2015

PAID ADVERTISING

Did you budget and put a little away each month to cover this annual extravaganza? Did you throw caution to the wind and put it all on a credit card, waiting to figure out later how to pay for it? Did you change your lifestyle to save money in preparation?

Back-to-school is definitely a time for busted budgets. The daring guys on the high-wire have nothing on those of us successfully balancing living a lifestyle that makes us happy, meeting our day-to-day obligations, saving for future plans (like college) and covering special once or twice a year expenses.

What are your criteria for making the inevitable trade-offs between all of these things that are so important?

Susan Larson Are your decisions based on gaining social approval? Unconscious habit?

Rule following? Winging it? Immediate gratification?

Keep in mind, seeking social approval or immediate gratification doesn’t just apply to the spending we do for ourselves. Buying the latest techno-gadget for your incoming ninth grader to ensure his social approval still falls in this category.

There is nothing inherently wrong with any of these decision making criteria, as long as they are applied openly and honestly. Seeking social approval is part of the human experience. Where spending is concerned, we get into trouble when we allow immediate desires to drive us into unhealthy spending behavior. If immediate gratification and social approval are driving every financial decision, planning for the future becomes next to impossible, and holding contradictory beliefs can cause destructive and unnecessary stress and suffering.

We’ve all been there.

Why? Because we’ve got this one thing in common—except for my Dad. My father is the only human being I’ve ever known who is, as far as I can tell, completely unaffected by the hedonic treadmill the rest of us are running on.

The “Hedonic Treadmill” theory goes something like this: The more money we make, the more we spend and acquire. We believe the new spending or new acquisition will increase our happiness. But our happiness doesn’t increase because we adapt to our new circumstances. We create a new normal and our happiness level resets.

Regardless of the other biases that drive our spending behavior, we all fall prey to this happiness-reset and normalization of our current circumstances. When we were nine, the bicycle with pink streamers and a basket was so important to us. We were willing to promise anything to get it—keeping our room clean, getting straight A’s, never-ever fighting with our older brother again. But by the time we were nine and a half the new 10-speed our brother got seemed like a much better option. We conveniently forget about all of those promises and quickly decide what the next big thing will be. It works the same as an adult.

I can’t help but wonder if it does a lot more damage to our psyche as adults though. Because even if we don’t want to admit it, we are aware of it. A friend said to me recently, “If I could just have one more bedroom

get to work

and one more bathroom then I’d be happy.” One year prior to making this statement, she had added 1,000 square feet to her house and remodeled her kitchen with top-of-the-line everything. None of that seemed special a year later because she had adapted to her circumstances—her new normal. She jumped right back up on the hedonic treadmill in search of a new happiness fix. I’ve been there. That happiness fix is hard to resist.

There is an Antidote Saying that simple distraction is the antidote that can save you from this never ending cycle sounds a little trite, unless you remember that just because something is simple doesn’t mean it is easy. So here are some things you can try. I’ve tried them and I think they work.

Practice gratitude. You just have to Google gratitude to find dozens of published studies that agree— gratitude is the off-ramp from the hedonic treadmill.

Research by Dr Robert Emmons at UC Davis says it can raise your happiness set-point 25 percent or more.

More stuff can’t do that. So, practice it. Start your day by saying thank you for everything you are grateful for.

End your day by writing down five things from the day that you are grateful for. Don’t forget to be grateful for the little things. I can hardly contain my gratitude every single day while sitting on the porch watching the horses that graze in the pasture behind my house.

Where spending is concerned, we get into trouble when we allow immediate desires to drive us into unhealthy spending behavior.

Give. No matter how little you think you have, you have something to give. Give time. Share your experience. Grant someone else something to be grateful for today. If you are looking for opportunities, the new Banner Medical Center at Harmony & Lady Moon is looking for volunteers. The Larimer County Food Bank always needs volunteers. And I’m sure if you call United Way of Larimer County you’ll find more ways to give back than you could have imagined.

Spend time outside. I know. Everyone says go out and spend time in nature and it’ll fix all of your problems.

That may not be true. But going outside, moving your body and immersing yourself in nature does go a long way toward giving you some stuff to put on your gratitude list. It also provides some perspective on what really matters in life.

If you are doing all of these things and still feeling compelled to jump onto that treadmill, listen to Jimmy Buffett’s “One Particular Harbor” on repeat until you really get that what he’s talking about when he says, “I got too much stuff, can’t explain the likes of me” is all of us on the hedonic treadmill. The opening and closing lyrics are in Tahitian. Look up the translation. It’s cool.

You can reach Susan at slarson@jbawealth.com or follow her on Facebook www.facebook. com/SusanLarsonFinancialAdviserNorthernColorado

Mind+Body/Fall 2015 41

get to work business profile

The spice of life A look at Susan Kirkpatrick’s road from mayor to business owner — and the skills that have been useful in both careers Old Town Fort Collins is a familiar place to Susan Kirkpatrick.

From 1990 to 1993, when she served as Fort Collins’ mayor, Kirkpatrick created a task force to help control rampant downtown “cruising” and simultaneously led the city to invest in the beautification of the area through trees and planters.

“Downtown at the Savory Spice Shop time was a rather unattractive place,” KirkpatWhere: 123 N. rick said.

College Ave., Fort Local businesses sufCollins fered as their customers were scared away by the Contact: 970-682cruisers and a lack of 2971 entertainment.

Information: www.

Now, more than 20 savoryspiceshop. years later, Old Town com/colorado/fortthrives as a place for both collins.html business and entertainment, drawing in locals and visitors alike. Kirkpatrick wears a new hat as well: She has been the owner and manager of Savory Spice Shop since it opened in 2011.

The shift in careers from public servant to business owner might seem jarring, but to Kirkpatrick, it made perfect sense. “I’ve always loved to cook,” she said. And she also always dreamed of starting her own business.

For a while, it looked like that business might involve political consulting. After getting her Ph.D. in political science from Colorado State 42 Mind+Body/Fall 2015

“I was so appreciative of the independent business people who were willing to talk to me. We ultimately all just want our customers to come back to Fort Collins.”

University, she continued to work in public policy as a professor and in the nonprofit sector.

But it was in Denver in 2007, when she was working in the cabinet of then-Gov. Bill Ritter, that she fell in love with the Savory Spice Shop.

She knew she wanted to bring the business, which has branches in 16 states and seven in Colorado alone, to Old Town Fort Collins and combine her dream of owning a business with her love of cooking. “(The shop) is for people that are sophisticated cooks or people who only make toast,” she said, pointing to the more than 400 types of spices and herbs available. “The toast makers will never buy another brand of cinnamon again.”

Many of the skills she acquired working as a public servant and elected official have carried over into the business world, she said, from “listening and trying to solve problems with the tools available” to trying not to “dwell on the negative too much” and enjoy her work.

Kirkpatrick said she would advise anyone hoping to make the leap into business ownership to talk and connect with people in a similar niche.

“I was so appreciative of the independent business people who were willing to talk to me,” she said, lauding the supportive atmosphere among the downtown businesses.

“We ultimately all just want our customers to come back to Fort Collins,” she said.

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

get home

Don’t forget to …

Simple steps can help you get your home ready for winter Winters in Colorado can be rough. But taking some simple steps can help people avoid problems inside and outside of their home.

What’s the skinny on shoveling?

Windows To avoid air leaks, use a plastic film to cover your windows and keep warm air inside your home. This in turn can help reduce your energy bill since the heat won’t be escaping.

Plumbing

Patio furniture

Before that first cold night of the year, don’t forget to take those adorable cushions off of your patio furniture and store them somewhere safe and dry. Besides the weather ruining those items, furry critters tend to dig holes into cushions for warmth.

Sprinkler systems

Make sure garden hoses aren’t attached to the outside of the house. People often forget to do this but keeping the hose connected can cause your pipes to burst. Another way to keep pipes from bursting on those extracold nights is by opening your cabinets. This helps heat from the house keep pipes toasty all night long.

Don’t forget to blow out your sprinklers. When getting a sprinkler system installed, it’s best to ask about the required steps. If they’re already in the ground, a quick search on YouTube brings up a variety of how-to videos.

Garden

Furnace

When prepping your garden for winter, it’s important to clear out the dead parts of your plants first to avoid disease. After this step, spread new mulch — a thicker layer — to help protect the plants and soil during harsh winter conditions.

Before using your furnace for the winter, change your filter. Also, if you haven’t had a furnace inspection in a while, it might be worth getting one to make sure it is in tip-top shape to keep everyone in your household safe and sound.

44 Mind+Body/Fall 2015

Fort Collins Residents are required to shovel sidewalks within 24 hours of snow accumulating. If a sidewalk is not completely cleared of snow and ice, the city may hire a contractor to do the work. The cost of this, in addition to a city fee, will be billed to the property owner.

For more information: http://www. fcgov.com/neighborhoodservices/ code-compliance.php Loveland City residents are required by ordinance to clear snow from their sidewalks within 24 hours of a snowfall’s end. After providing ample notice to the offending residence, the city will levy both a removal fee and a fine if it must clear such a walk.

For more information: http:// www.cityofloveland.org/index. aspx?page=589 Windsor Windsor property owners and/ or occupants are responsible for keeping all sidewalks free of snow and ice. In the event such owners or occupants fail to remove snow and ice from such sidewalks within 24 hours after the accumulation of snow and ice thereon, the town may have the sidewalks cleaned and cleared of snow and ice, and the cost thereof, including inspection and other incidental costs and an additional cost for administration not to exceed 10 percent, shall be assessed against the property per Section 11-7-10 of the Municipal Code.

For more information: windsorgov. com/index.aspx?nid=503

Claire Whitworth is the digital editor for Mind+Body magazine. She can be reached her cwhitworth@coloradoan. com or (970) 416-3961.

get out

Mind+Body/Fall 2015 45

get out

From horticulture to watercolor Artist Collin Salazar finds a home in Fort Collins, inspiration and motivation in Downtown Artery “I always start with the eyes,” says watercolor artist and Colorado transplant Collin Salazar.

We sit in his studio above Fort Collins’ Downtown Artery Cafe, talking over the booming band below.

“They just hold so much attention. I don’t want to go too realistic. I want to keep it interpretive but have the eyes connect, so they express different emotions for different people,” he says.

Salazar’s paintings are emotive indeed, the faces flawless yet abstract as he plays with the complexity of movement, body position and facial expression. His watercolors allow a natural flow between form and color and, as intended, my emotional response feels more relevant than the paintings’ aesthetics.

They are downright beautiful as well.

Salazar grew up exploring Arkansas’ Hot Springs National Park and drawing in his free time. But he didn’t always imagine himself as an artist. It wasn’t until after receiving his B.S. in horticulture from the University of Arkansas that he decided on art as a career.

Just before graduation, Salazar began experimenting with different media and found inspiration in the watercolor work of Agnes Cecile. Not only do watercolors fit his vision, they facilitate a practical goal 46 Mind+Body/Fall 2015

Seeing Salazar’s art Collin Salazar’s striking watercolors can be found all over town, gracing the walls of eateries, bars and coffee shops. Recently, he has shown at the Alleycat Coffee House, The Whisk(e)y bar and Big Al’s, and he has a show scheduled at the Downtown Artery for the full month of September.

You can reach him through his website, collinsalazar.com, or in person in his studio upstairs at the Downtown Artery, 252 Linden St., Fort Collins.

get out of making his artwork accessible to a variety of customers. The flat surfaces are straightforward to frame and more readily translate into prints than canvas artwork.

Bolstered by this renewed enthusiasm for creative expression and a natural business savvy, Salazar strode into adulthood, not as a horticulturalist but as an artist.

“It was kind of scary to me and definitely to my parents,” he said while laughing.

benefits offered by the new locale. As one of the Downtown Artery’s in-house artists, he networks with local businesses and interacts with visitors to the gallery.

As he establishes himself as an artist in a town with a flourishing art scene, Salazar is learning to channel his creativity toward more intentional productivity. With upcoming shows on his calendar, his once impulsive style of working has become more structured.

“It pushes me to try different things — things I wouldn’t do.”

Soon after, Salazar and Kat, his girlfriend of seven years, moved to Fort Collins. After several visits to Colorado, Fort Collins’ abundance of outdoor adventures, craft brews and its laid-back lifestyle drew the young couple in.

Salazar’s fledgling career began to thrive, and after six months of working from home, he moved into a shared workspace at the Downtown Artery. Here, in a bright room just off the main gallery, he revels in working beside other artists and enjoys the more tangible

“I’m always thinking ahead,” he says. “They (the Downtown Artery) like us to have at least one new piece for First Friday. And now, I’m thinking about the show in September. It pushes me to try different things — things I wouldn’t do.”

Fortunately, he says, “I think change is a great thing.”

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

Mind+Body/Fall 2015 47

get out

Getting into the helping spirit Avoid the holiday-anxiety creep by focusing on giving back to neighbors in need The holiday season is approaching, and for a lot of us, that fact resonates with the same sort of anxiety that grips children when they hear back-to-school ads as summer draws to a close.

Why not lighten the mood, release those holiday trepidations, and give a little of your heart and a little of your day to help others?

Show animals some love If you’re a fan of our furry friends, volunteering at an animal shelter is a fun way for you and your family to give back around the holidays. Check out your local Humane Society. On the off chance that it doesn’t need your help, it can point you in the direction of specialized rescues where you can help a breed near and dear to your heart. If you’re in or around the Eaton area, look into Denkai Animal Sanctuary. It helps dogs and livestock, as well as youths in crisis, offering a “variety of meaningful service opportunities using diverse skills, experience and knowledge,” according to the santuary’s website.

Giving back to the community Help your neighbors in need by clearing out those overloaded closets and pantries.

Arrange a food drive at your home, church,

48 Mind+Body/Fall 2015

When it comes to getting out and active in your community, no act of kindness is too small.

Denkai Sanctuary 217 First St., Eaton 970-454-2504 www.denkaisanctuary.org Homeless Gear Children In Need Service Event Chelsey Mandell, 970-587-3556, Chelsey@HomelessGear.org homelessgear.org

workplace or school for nonperishable foods. For Homeless Gear, a nonprofit that serves the homeless, granola bars, juice boxes, Gatorade, Capri Suns, bottled water, fruit snacks, peanut butter crackers and CupA-Noodles are the most-needed food items.

Equally important and oft-neglected hygiene items, including disposable razors, shaving cream, deodorant, brushes, soap, shampoo and hand sanitizer, are also needed. And, of course, in the winter, “sleeping bags, sleeping bag pads, tents/ tarps, backpacks, day packs, coats, footwear and blankets” are appreciated as well.

If you don’t have time to organize a drive, Homeless Gear will distribute all these items at its quarterly Children in Need Service Event in December at the Matthews House Community Life Center in Fort Collins at which “volunteers are the driving force,” according to Homeless Gear’s website.

When it comes to getting out and active in your community, no act of kindness is too small. Look around your neighborhood to see who might need a smile and a helping hand. After all, that’s the truest way to feel the spirit of the holidays.

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

pursuit

PURSUIT: Inside MONEY MINDED...50 BEAUTIFUL LIVING...52 SAVOR LIFE...54 LIVING HEALTHY...56

Mind+Body/Fall 2015 49

Special Promotional Section

PURSUIT: Money Minded

Build value with a makeover It’s no secret that homes are in high demand in Northern Colorado. While the rapid pace of sales may not last forever, the demand for high-quality homes is rarely dependent on the market. One of the best investments you can make as a homeowner is to improve the home you already have.

Not only does this raise the future resale value of a home, but it helps you feel good about the place you live in.

However, home improvements are not cheap. Luckily for those who are looking to make improvements and do not necessarily have the full cost of the work on hand, there are home improvement loans available to help fund these projects.

Depending on the amount of the loan, there are several options available. Some contractors have lending partnerships they will recommend to clients, acting as a complete package for a homeowner. In other cases, going straight to a lender for a loan is the best option for a homeowner.

There are often guidelines on home improvement loans. This might mean restrictions on luxury items,

anticipating the costs of a project, or may be cutting corners to save money on a job. The most likely scenario is to have many bids clustered around a central price point, with several on the high and low extremes. One of these middle bids should be the one you choose.

Research will help you narrow down the list of candidates. Interview potential contractors individually and ask them questions about previous jobs, the quality of materials they plan to use, and what their contract and payment plans look like. These considerations, along with a general gauge on the way you get along and communicate with a contractor should be the points upon which a final decision is made.

Meeting with a representative of your lending institution will help you narrow down the realistic scope of your project, and the budget you will be able to work within. such as pools, rather than home improvements such as a kitchen remodel or roof replacement. Meeting with a representative of your lending institution will help you narrow down the realistic scope of your project, and the budget you will be able to work within.

Once a project has been defined, field bids from local contractors. Do research on the respective contractors and watch for any potential red flags before accepting any bid. Check in with other businesses a contractor works with regularly. Lumber yards or building supply wholesalers, the local Better Business Bureau or Chamber of Commerce, and previous clients should all be a part of the process of selecting a contractor.

It is also important to keep a realistic perspective on cost when receiving bids on the proposed project. On the surface, a lowball bid on a project might look attractive but it can be a sign that a contractor is not truly 50 Mind+Body/Fall 2015

A written contract dictating the precise scope of work, timeframe, and price is perhaps the most important piece of the puzzle. This contract should include a completion certificate which will be signed after the work is completed and is deemed to be up to the established standard of quality. Be sure that this part of the contract is not signed until all work is completed to expectations, as this is a legal agreement to release funds from the lender to the contractor.

While the choice to make improvements to your home can either be out of necessity, such as a leaking roof or broken water heater, or a desire to remodel rooms like kitchens or bathrooms, they are intrinsically linked to the value of your home. Making this kind of investment requires a great deal of thought, research, and consideration, but can significantly improve the value of your home.

Special Promotional Section

PURSUIT: Beautiful Living

Is it time for 'the talk'?

Yvonne Meyers of Columbine Health Systems shares how to find the best care for aging parents Aging is an inevitability in life, but the ways in which we care for our loved ones as they age are less straightforward.

Most of us probably do not consider the decisions we will face with our family members until the time comes to actually make those decisions. These weighty decisions may dictate the health and happiness of our loved ones as well as our own financial security, and thus they carry a lot of importance and pressure to make the best decisions possible.

As with most decisions, the most effective way to determine the best course of action is through education and careful consideration. Part of the role of elder care providers is to not only help families find the answers to these pressing questions, but to make them feel comfortable and confident with the steps they decide to take. Yvonne Myers, Health Systems Director at Columbine Health Systems agreed to share some of her experiences and knowledge with Mind+Body readers to hopefully begin the process of education and making the best decisions for care of elder loved ones.

M+B: What are some signs that your loved one might require some assistance in their day to day life?

YM: This depends somewhat on the individual. Common signs may include: not eating well; weight loss; inability to purchase groceries and prepare meals, 52 Mind+Body/Fall 2015

forgetting to take medications, and inability to tell you correctly what their medications or for and how they should take them, as well as changing their own dosages of medication with undesirable outcomes; falling down; social isolation; sleeping in the recliner all day in front of the TV; sleeping in the recliner for bed time sleep because it is “too hard” to undress and go to bed; and confusion about people, time, places, and situations. It is best for the family to spend a little extra time trying to get a feel of how the loved one is doing on the day to day activities if they feel there might be an issue.

M+B: What are the options family members can consider for elder care?

YM: Services that can be provided in the home include medical home care and non-medical home care. These range from Physical Therapists, Occupational Therapists, Registered Nurses, and Medical Social Workers to Certified Nursing Assistants, personal care providers, companions, and friendly visitors. There are escalating levels of care available in various facilities including: patio homes with access to services nearby, independent living, assisted living, and skilled nursing facility care with rehab, long term care, dementia care, and end of life care. The appropriate option for an individual depends on general health and other signs of the level of care needed.

When working with in-home agencies ensuring there is a care plan of client needs and services that will be provided and a contract spelling out the cost of the services, time, and delivery of those services and by whom – what level of care giver – a certified nursing assistant, a personal care provider, and registered nurse, etc. is essential and should be in place before any plan goes into effect.

M+B: How do family members evaluate the level of care or caregivers needed for their loved ones?

YM: When evaluating the level of care needed for a loved one it is best to tour facilities and learn about what care is provided. The facility should complete an assessment of your loved one to ensure they can meet their needs and work with you and your loved one to develop a plan of care. This should satisfy the needs of your loved one, though these plans commonly need to be reevaluated over time as conditions change for an individual in care.

To evaluate a certain facility – the CMS Nursing Home Compare website (www. medicare.gov) provides data and a 5-star rating system for all of the skilled nursing facilities in the US. Each state has a website listing quality data and licensure inspection data of each skilled nursing and assisted living facility in their state.

PURSUIT: Savor Life

Special Promotional Section

Taking farm fresh to the next level Not many restaurants can say that the delicious produce their customers are eating at lunch or dinner time was picked from the ground just that morning, oftentimes by the server taking your order or the chef preparing it.

For Spoons, supporting local agriculture has been a central tenent of their business for over 13 years and for the past three they've proven it by getting their hands dirty. "[Local agriculture] is why we exist," says Spoons owner Tom Stoner, "We're passionate about supporting local farms and farmers."

Spoons has the distinct pleasure of partnering with Fossil Creek Farm, where they literally choose the produce they will be serving directly from the growing plant. Fossil Creek Farms is a certified organic farm on the south side of Fort Collins. The farm grows a variety of crops, and partners with local businesses, farmers markets, and citizens as a CSA. Fossil Creek Farm is committed to not only providing the best produce to their community, but to acting as stewards for the land and raising their crops in the most environmentally responsible and sustainable way possible.

Members of the Spoons family, with helpful direction from the Fossil Creek team, pick the ripest and most impressive produce every Saturday during the summer months. They get dirty in pursuit of the best items to serve that day, and even gear dishes around the best of what the farm has to offer.

Take a trip out to Fossil Creek Farm with Spoons and see part of what makes Spoons such a delicious choice for your local, healthy meals.

Clockwise from top: Fossil Creek Farms' Steve Maitland and the Spoons team show off their haul following a morning of harvesting fresh produce; the Spoons team heads out to gather produce fresh from the field; Kara Kononen picks fresh chard to use in Spoons’ fresh soups; Nikki Kolbeck, Spoons assistant general manager, says "Mornings on the farm are inspiring to me and I look forward to the rest of the day."

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Above: Mornings at the farm are a great opportunity for the Spoons staff to interact with team members they don't usually see. Diondra Addison, shown above, is new to the Spoons family. As the staff baker she usually works through the night and that morning on the farm was her introduction to many of her co-workers.

Clockwise: Zephyr sqaush, sweet basil, sweet onions and swiss chard were on the shopping list and destined to become ingredients for Spoons’ farm fresh soups and sandwiches.

Right: Fran Waldman shows off her haul of sweet onions as the team heads in from the fields.

Participating in Spoons’ weekly farm trip gives team members a personal connection to the source of the food they serve.

Right: Fossil Creek Farms’ Steve Maitland and Spoons’ Tom Stoner discuss crops during check-out.

Old Town Fort Collins Campus West • Fort Collins South Fort Collins

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PURSUIT: Living Healthy

Stretch your soul Earlier this summer, India’s Union Minister of Minority Affairs, Dr. Najma Heptulla reminded the crowd at the Chicago Consulate’s first International Yoga Day that yoga is for the benefit of humanity. It is for all of us. It can help all of us.

For over 5,000 years, yogis have celebrated the mental, spiritual and physical awards their practice offers. More recently, yoga, meditation and mindfulness have spread to the West, gaining in popularity with each passing year As it permeates the population this ancient tradition takes on myriad forms reflecting the varied needs and expectations of its newest practitioners.

Data are piling up favor of adopting a regular yoga practice. In 2015 alone, several studies began to pinpoint not just the benefits, but how and why they’re occurring: A review of 25 randomized control studies found that, while more research is necessary, yoga improves regulation of the sympathetic nervous system and reduces depression and anxiety.

Data published in Frontiers in Human Neuroscience showed that yoga protects the brain against age-related diminishment. Using magnetic resonance imaging, the researchers show that regular practice prevents the loss of gray matter and promotes engagement of the parasympathetic response.

Another study in the Annals of Medical and Health Sciences Research found regular and ongoing yoga practice to be associated with reduced anxiety and depression among individuals with chronic illness.

And while research suggests that most Westerners attend their first yoga classes seeking enhanced physical fitness, it’s our mental well-being that may gain the most.

But how?

The Bhagavad Gita and Patanjali’s Yoga Sutras emphasize union and equanimity. Union with the self.

Detachment from outcome. Acceptance, non-judgment, balance. Presence and intention in each moment. And even

7,000 miles from its birthplace, shaped by and shaping far newer cultures, India’s yoga helps us quiet the chatter for at least long enough to notice a difference.

As we narrow our breath to our nostrils, and our attention to our breath, we learn to focus. As we fold forward, dipping our heads below our hearts, we temper anxiety. As we extend our spines, reaching heart toward sky, we open and celebrate. The asanas, the poses, themselves offer these benefits to the mind through the body.

Inversions—from downward facing dog to handstand— literally flip the world upside down, bringing new perspectives. And because most adults haven’t kicked our feet over our head since childhood, many inverted asanas offer the chance to face fears, real or imagined.

Balancing poses help us let go of expectations and reduce reactivity. By accepting falls, missed foot placements or the wobble in the pose, we learn to observe, accept and respond rather than react out of frustration. This equanimity in the face of challenge, even failure, is helpful in everyday life, from work to family relationships.

Shavasana, meditation and holding poses for longer periods can be excellent tools to combat the stress and business of our everyday lives. Finding stillness, and trying to stay in it despite boredom or discomfort, may be the greatest way to quiet the “monkey mind” encouraged by our culture.

Beyond the poses, the very act of practicing—no matter the shape of your body or capacity to realize a “final posture”—provides plentiful opportunities for growth. Both on and off the mat.

To further explore the benefits of practicing yoga, contact Mindstream Yoga and begin your journey.

Come for your body.

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58 Mind+Body/Fall 2015

Forging a Legacy On a recent Tuesday, Mind+Body sat down with the CEO of Odell Brewing Co. in the brewery’s bustling tap room to chat about everything from the brewery’s culture to female leadership in the brewing industry to working with family.

Mind+Body/Fall 2015 59

60 Mind+Body/Fall 2015

M+B: When you and Doug first started the brewery, what was your role?

Wynne Odell: When we started the business, our idea was that he wanted to do — he was a one-man landscaping company and was tired of using his back to work — and so he was saying, ‘Well, I want to do something different,’ and I was in banking and wasn’t exactly in love with what I was doing, so we thought if we could come up with a business concept together, he could manage the production work side and I could manage the business side. And so right from the start, that was my role, is to do all the accounting for it and then as we grew, moving more into the strategic plan and vision components of it.

M+B: Were you excited about it?

WO: I was, and you know we were young so I wasn’t really paying a lot of attention to what this meant potentially for our future, but I was excited about it. I took a job with (HewlettPackard) when I came here, which I was much more excited about, and I really enjoyed that, but at the same time, I had this sort of other growing endeavor to spend my time on while also having kids, and it very quickly became something that was more engaging than HP was just because it was ours and it clearly was getting some wings after we got it started.

M+B: Right now you’re CEO. Day to day, what is your role in the company today?

WO: CEO can have a fairly broad range of responsibilities.

I focus mostly on the strategy and vision and culture of the company, so sort of at the umbrella level, making sure the whole organization is moving forward together in a healthy way, and it’s a role I really love and have been able to move into it because of the team of people who have chosen to work with us.

So in the early days, I was doing all of the accounting and then I was in the CFO role, and now being in the CEO role, I think it actually suits my skills best. I was not the world’s best accountant. I mean, I wasn’t a bad accountant, but it wasn’t — again, the accounting piece is not what my heart was in, it was the business piece. So now, getting to step back from the day-to-day and work with the broader issues that affect our business is how I spend my time.

M+B: Why did you decide to go employee-owned? Was it a legacy decision?

WO: It was entirely a legacy decision. And that’s something that the three founders (Doug; Wynne; and Doug’s sister, Corkie Odell) talked about endlessly. And obviously, each of us had our own perspectives on it, on what we wanted to achieve in selling the company, but that legacy piece was what we kept coming back to and centering around. And we realized that for all of us, this is our life’s work. We didn’t do this causally; we’re not planning on investing in a new venture and getting that up and going. We want to stay connected to this industry and specifically this business for the rest of our lives, whether or not we’re actually working here.

So that legacy piece was huge for us, being able to retain the culture and business-management style that we had created …

M+B: Can you describe the culture you guys have cultivated here and that you obviously want to see continued?

WO: We talk about culture a lot and it’s, I can’t say it was intentional how we got where we are, but it definitely grew from the fundamental personal values of the three founders, and it just sort of morphed. And as we added each new person to the organization, they would come in and sort of help grow that — like this web continuing to grow — so there’s a kernel of the founders in the middle of it but we don’t own it by any means.

The people who are here have created it, and we refer to it as a collaborative culture. The two things we’re most focused on is the collaborative work style that we have and the quality of our beer. So if you mesh those two together, anything that helps enforce that or grow that is where we tend to focus our energies … And a big piece of that — we talk about the

culture centers on collaboration, contribution and … Oh, for heaven’s sake. And another C — whatever it is! … I’m honestly not coming up with it. If I don’t come up with it, I’m going to have to call you with that one! So the collaboration obviously is how we work. Both internally and externally, we’re never in a win-lose situation with anyone. We believe you always get a better result when you have a lot of minds approaching it and everyone gets what they need out of it.

And the contribution part is obviously contributing to both the people we work with within the brewery and the people we work with outside of the brewery and our community — certainly all the communities we operate in — to make sure we’re helping them grow and achieve what they need as well as the company itself. So, along with that third C, that’s … I almost have to go look it up!

M+B: We’ll come back to it.

WO: Thank you.

M+B: You also mentioned management style, that it was as important as culture and part of the legacy, so can you describe that management style?

WO: Yeah, the collaboration definitely ties in with that. The concept that we don’t have any — I use this word, I suppose it’s derogatory — prima donnas working here. The way we view our workforce is there’s no one individual that’s more important than another, no job that’s more important than another. We all have different responsibilities but it obviously takes all of us working together to get where we’re going, and I think that’s reflected very clearly in the people who work here. We’re a very friendly, open environment.

And another piece of that management style is we ascribe to what we call balanced growth, so we’re not shooting for the moon in terms of how much beer we sell. We’re not trying to be the flashiest. We’re not trying to drop the most money in the bottom line. We like the idea of creating a growth model that’s sustainable, that does contribute to the bottom line but also helps us build the people within our organization and build our ability to make and innovate with really high-quality beer.

M+B: In Fort Collins, the brewery industry is growing like crazy. There’s something like 17 breweries in town. Do you think it’s growing too fast, is there a saturation point? Or do you think, the more the merrier?

WO: Definitely the more the merrier. It’s interesting; there’s so many different models already in Fort Collins. I mean, New Belgium is 10 times our size and they’re principally a distributing brewery as are we, and then Fort Collins Brewery distributes but also has that restaurant that’s a separate structure from the brewery but they’re all together. And you have Equinox that has a brewpub and a homebrew shop and only delivers on bicycle, and you have Black Bottle which is a brewpub but makes their own beer.

So far, I don’t think there’s a whole lot of overlap in the missions of these individual breweries, and that’s what makes it kind of fun. Even from Day 1, when it was largely New Belgium and us in town, it was so clear that our business models were different and our beers were different and our marketing was different that there was plenty of room for both of us to be playing, and now you add these other 15 … they’re actually growing the customer base, so the concept of the pie getting bigger rather than your piece getting smaller. I think there’s still plenty of room for other ideas.

I think if someone opened up today and said, ‘I want to be like Odell’s or New Belgium and be distributing all over the country massive amounts of beer,’ that they’d have a hard go of it, but virtually any other model I think has plenty of opportunity here.

M+B: It’s exciting, too, that (a lot of the breweries) are all in the same area — the craft brewery triangle or strip. Is that a healthy or good thing for all of you?

WO: I think it is. The community isn’t united on that being a positive concept (having a lot of breweries in one area) and having the focus on that industry in particular. But I think it’s very Mind+Body/Fall 2015 61

positive. And I think it gives people something to do. Even my friends who don’t drink beer will bring their friends by who are visiting, and it’s just fun. It’s a way to see something intensely local and unique to Fort Collins. I mean, I know there are breweries in all sorts of places, but the way physically it’s sort of laid out here, I think — like the biking between breweries — just adds an extra element of fun. And you don’t have to drink beer while you’re doing it. You could just check out the sites, which is really nice.

And I thought of the third C and my problem is, it’s not a C, it’s a Q: It’s quality. So, that’s the third piece of our culture is that focus on the beer quality. So, we make sure that no matter what we make in beer, it’s something we’re intensely proud of. And associated with that quality is the innovation piece of being able to create new and style-bending versions of different beers, so we wouldn’t have a brewery if we didn’t have that focus on quality, and then we’re able to focus on that quality because of this collaborative workforce we have around it, and then the contribution is what results from being successful in making this quality beer. Much better job!

M+B: What seems really cool, in Fort Collins specifically, is the collaboration among breweries. … Did that come naturally? Is it a real sense of community and people are wanting to collaborate?

time the focus obviously was on making the beer, and the physical necessities of making the beer required at that time a certain amount of strength.

Grain came in 110-pound bags, and you had to be able to lift them up. So I think that constrained women in part from joining in, but those barriers have fallen as people get smarter and recognize, you know, men would prefer to pick up 55 pounds instead of 125 pounds, why not cut the bags in half, so there have been more women.

But when I think in terms of leadership, that’s an interesting question because I think this actually is a really great industry in which women can lead because of that collaborative nature, which I think fits — I’m being very stereotypical here — but fits more with women’s leadership style. It’s not a win-lose, cut-and-dried, win-at-allcosts whatever. There is such an opportunity to work collaboratively within and outside of your individual brewery so when I think about it, there are more and more women who are taking leadership roles — no matter which role it is in a company. Still not so much on the brewing side but definitely in the sales, finance and CEO roles.

M+B: If you didn’t work in brewing right now, what would you do? Would you still be with HP? Was there some other interest you had? You seem to be very business-minded.

WO: Right, and I am business minded. The

I could never have created the kernel of what this is, so it was a good pair. We were a good pair.

M+B: Working with Doug here, is that difficult? Have you had to work on finding a family/ work balance here at work? Is it easy to work with family members?

WO: Depends which day. So Doug’s sister Corkie is our third partner. She works here as well, and in our early years, there was a lot of confusion about who was responsible for what and who was best suited to what, and so we definitely stepped on each other’s toes a lot. And so those early days were more difficult, but it’s also — we had two small children, so what wouldn’t be difficult at that point? But once we were able to start bringing in new people to the organization, it was easier to figure out who was responsible for what and we were required to shed responsibilities to other people who did it infinitely better than we ever did, so as we got bigger and became a more professional organization, it became easier to be able to work together.

And all of us have been able to pretty much remove ourselves entirely from any day-to-day operations so we don’t have those little stresses.

We have those things that keep you awake at night but they’re not … they’re actually things that we don’t mind talking about outside of the brewery because you can’t really talk about it

“Both internally and externally, we’re never in a win-lose situation with anyone. We believe you always get a better result when you have a lot of minds approaching it and everyone gets what they need out of it.”

WO: Yeah, I think it is a sense of community, and I believe it’s because the majority of people who are in this industry started as or are affiliated with brewers who are passionate about beer. It’s like my daughter, she’s a phenomenal cook and she spends hours in the kitchen making all of these things. I have zero interest; I don’t have that kind of intense focus that cooking requires or brewing. I shouldn’t be admitting this; I’m not a brewer. But that love of the process and the recipes and the history and the literally infinite variety of what you can brew resides in every brewer, so they don’t care what brewery you work for. If you want to talk about beer or make beer or drink beer, they’re there. And so that’s the level at which the breweries really collaborate most intensively.

Our sales and marketing folks, they have beers with each other but they’re not barbecuing with each other every night like the brewers are. …

M+B: New Belgium and Odell have female leadership. … Do you see a lot of female leadership within the brewery industry or is that an anomaly?

And, do you see (female leadership) growing?

WO: I see it growing. So I wouldn’t say it’s an anomaly, but all the early brewers we knew, there were not a lot of women involved, and the ones who were, just as Kim (Jordan of New Belgium) and I were, started as partners with our husband. … I think what people are finding is, for a long 62 Mind+Body/Fall 2015

running of a business suits me very well. So I might have stayed at HP. I think I would have ended up going back into banking but it’s so hard to say — that was 26 years ago! I was a baby at the point … well, not quite. But not nearly as old as I am now, and so when I talk about this being our life’s work, I can’t imagine any other trajectory that I possibly could have taken. Although when we started the brewery, Doug and I put together a business plan and we had ourselves living on, like, 50 cents a day and thought, we’ll do just fine, even with a baby, but I remember thinking — we gave up our jobs, I gave up my job in Seattle, Doug gave up his landscaping, we moved to Fort Collins and put everything we had into starting this brewery — and I remember thinking, even if it fails, we’ll have lost all of our savings, we’ll have lost what little we took out of our house in Seattle, but I can get a job anywhere. And Doug can start 12 more businesses.

So we always felt like maybe we weren’t as scared to start this as some people would be because we felt we were eminently employable, so while I didn’t have anything specific in mind that I would have done differently, I feel like I could have gone just about anywhere. And I feel like I was extraordinarily lucky to have married a man who knew how to brew beer. Because I feel like I could run any business — small business — but

while you’re sitting at your desk.

M+B: What’s your favorite Odell beer? Or, if that’s like children …

WO: It is!

M+B: … so if that’s not answerable, what do you think is Odell’s most underrated beer, or what do you wish more people were more enthusiastic about or what they should try?

WO: Boy, so I’m trying to put my marketing hat on. … Oh, you know what I’m going to put out there is our 5 Barrel Pale Ale. So, it’s an English-style pale ale, which means it’s less hop-forward than American style, so it’s a very smooth, drinkable beer — absolutely within the specs of an English-style pale ale and the year it came out it won the gold for English-style at JBF, the next year it won the gold at the World Beer Cup for the same category, so it is a world-class, excellent beer but because it’s not extraordinarily hoppy — it’s much more subdued than most of our hop-forward beers — it’s overlooked, and it’s a beautiful beer. It’s absolutely my go-to beer; it’s what I always start with because it’s so drinkable.

And it’s one of those that we keep thinking, we need to reposition this beer. It’s got a great name, it’s got a great pedigree, it really tastes good but it’s not one of our best-sellers.

Holly Engelman is the content editor of Mind+Body magazine. She can be reached at hollyengelman@coloradoan.com.

Mind+Body/Fall 2015 63

Affairs of the heart It's time for women to start taking heart disease seriously.

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The heart is a vessel of lore, of love and ache, of brawn and frailty. From the poetry of Emily Dickinson to the inspirational speeches of Mahatma Gandhi, the heart becomes a symbol of the human experience. “The heart will break” wrote Lord Byron, “but broken live on.”

Unfortunately, in the 21st century United

atherosclerosis, hinders the arteries’ ability to

States, the notion of a broken heart ventures

do their job of bringing oxygenated blood and

well beyond the allegorical. About one in four,

nutrients to the heart. This build-up can in turn

or 610,000 Americans, die of heart disease

lead to chest pain (angina) and blood clots. The

each year, making it the leading cause of death

clots resulting from CHD are the most common

for both men and women. Nonetheless, heart

cause of heart attacks as they may further

disease is still considered by many to be a

block blood flow through the artery.

“man’s disease.” According to the Centers for

According to the Centers for Disease

Disease Control and Prevention, “only 54% of

Control, a challenge with diagnosing CHD is

women recognize that heart disease is their

that “nearly two-thirds (64%) of women who die

number one killer.”

suddenly of coronary heart disease have no

What is Heart Disease?

The term cardiovascular disease refers

previous symptoms.”

Coronary microvascular disease (MVD) damages the walls of the smallest arteries in

to a group of diseases affecting the heart

the heart. Also known as cardiac syndrome X or

and blood vessel system, including stroke,

non-obstructive CHD, MVD affects more women

high blood pressure, chest pain and coronary

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heart disease.

the intersection of falling estrogen levels during

Coronary heart disease (CHD) is the most common of these, and is what many refer to

menopause with other heart disease risk factors.

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simply as heart disease. CHD results from

metaphoric role in our society to its physiology

the build-up of plaque on the inner walls of

is a condition called broken heart syndrome.

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symptoms is the most effective way to ensure a good outcome.

Chest pain or discomfort as well as pain in the neck, jaw, throat or upper abdomen or back can all be signs of heart disease.

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which has only recently gained recognition

These symptoms may occur at any time,

as a valid heart problem. Caused by

during rest or physical activity, and for

extreme emotional stress and displaying

some, are triggered by stress. In other

symptoms similar to a heart attack,

cases, the signs are more subtle, and less

broken heart syndrome is often

clearly connected to heart disease.

misdiagnosed. However, unlike cardiac

“One of the main things I look out

infarctions, broken heart syndrome, or

for when my patients are describing

stress-induced cardiomyopathy, doesn’t

symptoms are “normal” activities suddenly

result from blocked arteries but severe

becoming particularly taxing,” says

failure of the muscle of the heart. This

Dr. Jennifer Main, MD, a primary care

condition typically resolves quickly,

physician working at the Banner Health

though, since patients are often healthy

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prior to it. Effective diagnosis and

“As a primary care physician, it is usually

treatment remain uncertain.

those more subtle symptoms that my

Symptoms of Heart Disease Although, as mentioned above, many women who suffer from heart disease never experience symptoms,

patients bring to me, and I try to take into account all of a patient’s risk factors when recommending a need for further evaluation by a specialist.”

If these warning signs don’t occur,

there are several things women should

other, more severe symptoms indicate the

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but also as indigestion, nausea, extreme

of us have some risk factors, how do we

fatigue or shortness of breath. An

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of heart palpitations, or a fluttering in

mechanisms and research helps us

the chest. Heart failure results in fatigue,

understand the patterns that may

shortness of breath, and swelling of the

contribute to women’s risk for heart

abdomen and lower extremities. Finally,

disease. The risk factors that we typically

a stroke can be signaled by sudden

think of as causing heart attacks are also

weakness, paralysis or numbness,

risk factors for heart disease. Common

especially occurring on one side of the

risk factors—present in about half of

body. People experiencing strokes may

Americans—include high blood pressure,

also experience confusion, difficulty

high LDL cholesterol, and smoking.

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physical activity, and drinking to excess.

loss of consciousness and sudden and severe headaches.

“Heart disease can have more ambiguous symptoms in women, or no real symptoms at all. That said, the majority of women

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So, Who’s At Risk?

Although CHD is the most common

“Heart disease can have more ambiguous symptoms in women, or no real symptoms at all. That said, the majority of women who are experiencing heart disease still present with chest pain and the more “typical” symptoms.”

the emergency medicine department most people associate with hospitals, but state of the art specialty medicine in several

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68 Mind+Body/Fall 2015

Getting to know our genes Genetic testing can help some take steps toward cancer prevention

The study of human genetics has made significant strides in recent years, and the applications continue to multiply.

At no other time in our history have we known so much about our genes and what they tell us about our health. Genes can give insight into how a person’s body will interact with the environment around them, and in many cases, they can identify risk factors, allowing doctors to predict and prevent future disease.

Cancer prevention and treatment have benefitted greatly from genetic research.

Doctors are able to more precisely identify risk in certain situations, giving patients greater control and allowing them to make more informed decisions.

Cancer Risk Patient’s risk category

Breast cancer risk (before age 70)

Sporadic risk

8%

< 1%

Familial risk

40%

11%

Hereditary risk

87%

44%

70 Mind+Body/Fall 2015

Ovarian cancer risk

In the United States, women tend to see their OB-GYN at least once a year, and that’s where things often begin.

Dr. Antonio Barbera, OB-GYN with Banner Health in Fort Collins, says he looks at each patient as a unique person, not simply in regard to their medical needs, but also their personality and lifestyle. He explained how he assesses the need for genetic testing and how he might guide a patient through the decisions that follow.

First, he notes that there are three overall categories of risk when it comes to cancer in the general population. There is the “sporadic risk” category in which cancer seems to occur by chance or due to advanced age. “Familial risk” involves a combination of factors including family history and environment; so someone in the family may have had cancer, but there were no specific genes known to be passed down. Then there is “hereditary risk” where a parent passes an abnormal gene directly to the child, a gene that decreases the person’s ability to fight cancer and therefore increases their risk of developing cancer at a young age. A combination of factors determines which category each patient goes in and can vastly alter their level of risk and the course of their health care. Barbera first closely examines a patient’s family history of cancer to identify what he says are “red flags,” signs that he might need to dig deeper. Some of these include a mother with breast

or ovarian cancer at a young age (premenopause) or with breast cancer in both breasts, a male with breast cancer, certain ethnic predispositions, multiple family members with the same type of cancer or a family member known to have a genetic mutation that predisposes them to cancer.

These warning signs alert the physician that a patient could fall in the “hereditary risk” category and therefore needs genetic cancer screening.

“As an OB-GYN, I am often in a unique position to identify patients who are at risk. Many women see their OB-GYN more often than they see their primary physician,” Barbera said. “That means it’s my responsibility to identify things early and provide intervention to improve their health and prevent disease.

“I have to stay up-to-date with recommendations and new research so I can in turn educate my patients and give them the best chance to make informed decisions in their health care,” he said.

For those patients at increased risk, genetic testing can confirm greatly increased predisposition for certain cancers. Testing is noninvasive and can empower patients and doctors to take action against cancer before it develops.

What do they test for?

The type of genetic test depends on the specific patient. There are basically two options. The first can focus on a specific type of mutation, while the second tests

for all known mutations. If a patient’s family member has had a positive test result for a specific mutation, the focused test would be adequate, whereas a broader search would be used if family members have not been tested.

It’s important to note that at this point, there are only a few identified genetic mutations that lead to cancer, so genetic testing does not predict all types of cancer.

Usually, physicians are looking for one of two conditions: Hereditary Breast and Ovarian Cancer (HBOC) or Lynch syndrome. HBOC involves two specific genes and identifies genetic risk for breast or ovarian cancer. Lynch syndrome involves several genes and can identify risk for many types of cancer including uterine, ovarian, colorectal, brain and more. A simple blood or saliva sample test can either identify or rule out either of these syndromes.

What comes after testing?

From his perspective, Barbera sees each advance in genetic testing as an opportunity to provide positive choices to patients. At the first appointment, those patients who are at risk discuss screening opportunities and set up a follow-up plan.

Once testing is complete, they outline an individualized cancer prevention plan. For a positive test result, there are three basic options. Option one is increased cancer screening – both increased frequency and rigor. Option two is preventative chemo.

Option three is to surgically remove the organs in question – the breast, ovaries, fallopian tubes or uterus.

Depending on the patient, lots of factors play into their decision. A young woman may want to stick to increased screening until she is finished having children and then pursue a surgical solution. Another woman may decide to forego having children altogether to avoid passing the mutated gene on. Yet another may want to take some time to decide.

The key is, these patients have a choice.

Barbera stresses that the physician’s role is no less important at this point in a patient’s journey.

“If a patient is in my office, they are aware of the need to maintain their health.

My job is to educate them to a heightened awareness of their options. Beyond identifying risk or diagnosis, I am here to provide resources, empower them to make decisions or refer them to other specialists who might know more than I do about their specific condition,” he said.

“Most importantly, I am here to provide support throughout their journey. No two women are the same so I have to work with each of them to follow through on the plan that we create together.”

For those patients at increased risk, genetic testing can confirm greatly increased predisposition for certain cancers. Testing is noninvasive and can empower patients and doctors to take action against cancer before it develops.

To test or not to test?

When it comes to cancer screening, our genes don’t hold all the answers, at least not yet. But for those patients whose genes do come into play, testing can lead to concrete actions that can greatly reduce their risk for cancer and thereby increase their opportunity for life.

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

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Care Collaboration A look at complementary and alternative medicine

C

an you imagine if we had this umbrella of care, incorporating all these different medical systems?” asked Matthew Brennecke, naturopathic doctor and owner of Rocky Mountain Wellness Clinic. “Naturopathic medicine, allopathic medicine, yoga, massage, chiropractors, if we all worked together? How awesome of a medical system would that be?”

Such seamless collaboration isn’t yet a reality in American health care, but in 2013, Colorado took a step in that direction.

By passing the Colorado Natural Health Consumer Protection Act, the state permits but systematically regulates numerous complementary and alternative medical practices and practitioners. This legislation promises the opportunity for safer and more effective integration of multiple medical systems, protecting consumers and promoting health.

I woke up one morning in Rishikesh, India, with a stuffy nose and a sore throat. I was able to push through the first couple of days without taking any drugs. Hours of daily yoga practice kept me on my feet and my sinuses draining while a borrowed vaporizer cleared the congestion, letting sleep come.

But as the nights grew cold, I succumbed to an evening cough that quickly became disruptive to my roommate and to me. After the first restless night, I searched my personal travel pharmacy for antitussives, but with no luck. So the next day I made my way to the streets outside the ashram, seeking familiar medicine in an unfamiliar place.

In India, Ayurvedic pharmacies line the streets much like drug stores and conventional pharmacies do in the United States. As I stepped into the pristine shop, a cheerful man in his early 40s greeted me, “Can I help you?” he asked. I nodded, awkwardly suppressing a cough. He probed for information.

“Is the cough dry or productive? How many days have you had it? Do you still have a stuffy nose?”

Armed with my responses, he nodded curtly and motioned for me to follow him to a cabinet from which he removed herbal pills and cough syrup. The bottles were stamped with dates and official approval emblems. The pharmacist provided specific instructions, I paid, and he sent me on my way. Soon after I began taking the pills, my cough disappeared.

In India, Ayurveda is practiced alongside Western, or allopathic, medicine. Individuals frequently view the two systems as complementary, each with its own strengths and weaknesses, each the preferred option for certain ailments. This bolsters the safety of each system via regulation and encourages open communication between patients and providers.

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But in the United States, alternative approaches to optimizing health have only gained traction in the last decade.

Nonetheless, each year more states license practitioners of Complementary and Alternative Medicine (CAM), and insurance companies have begun covering certain services.

With the permission, regulation and study of CAM comes the promise of a more integrated and perhaps more comprehensive medical system.

Several organizations have begun actively working toward this multimodal approach. Kaiser Permanente’s Centers for Complementary Medicine focus on integrating a number of CAM practices with allopathic medicine. The Metropolitan State University of Denver offers a Bachelor of Science in Complementary and Alternative Medicine, including an integrative health care program. Even the National Institutes of Health has a National Center for Complementary and Alternative Medicine.

But what are complementary and alternative medicines, and what do consumers need to know?

Defining alternative medicine The National Center for Complementary and Alternative Medicine defines complementary health approaches as, “a group of diverse medical and health care interventions, practices, products, or disciplines that are not generally considered part of conventional medicine.”

While this definition gives consumers a sense of what complementary and alternative medicine (CAM) isn’t, it offers little in the way of what it is.

In fact, the field, or fields, of CAM are highly varied. They can include everything from body manipulation to Traditional Chinese Medicine to homeopathy. Some are complete medical systems while others are highly specific modalities for delivering care. And because of this considerable versatility, the world of CAM can be difficult to navigate.

Here are three popular and well-documented alternative medical approaches that constitute full medical systems and that can be found throughout Colorado:

Ayurveda Ayurveda, the “science of life,” is considered the oldest known medical system on Earth. This holistic approach to health developed in India 5,000 years ago and is still practiced and studied extensively there today. Central to this practice is the notion that body, mind and soul are intimately connected,

Traditional Chinese Medicine Mind+Body/Fall 2015 75

Naturopathy

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and three universal bioenergies, or doshas, must be balanced to maintain optimum health. Ayurvedic practitioners treat disease through lifestyle, herbs, detoxification, massage and ceremony.

Though several Ayurvedic schools exist around the United States, Ayurvedic medicine is not officially credentialed here. As such, neither practitioner skills nor medicinal safety is strictly regulated. However, many practitioners are licensed in other forms of CAM. The Colorado Ayurvedic Medical Association maintains a registry of professional practitioners. To qualify as a professional practitioner in this system, one must either be registered with the National Ayurvedic Medical Association or hold a Bachelor of Ayurveda, Medicine and Surgery degree from a school in India.

Traditional Chinese Medicine Traditional Chinese Medicine is another ancient practice, dating back 2,500 years and rooted in a Taoist tradition. Like Ayurveda, TCM is holistic and multimodal, centering on the need to balance energetic forces.

Practitioners treat and prevent illness through a variety of practices, including acupuncture, diet, herbs and tai chi.

In order to practice TCM, prospective providers in the U.S. typically undergo three to four years of training in a Master of Oriental Medicine program. Certification with a focus only on acupuncture is a shorter path for those only wanting to practice this modality. However, these individuals receive little training in other aspects of TCM. While Colorado mandates licensing and certification for acupuncturists, no such program yet exists for doctors of TCM.

Naturopathy Naturopathic medicine lacks the significant history of Ayurveda or Traditional Chinese Medicine but is a step toward integration of medical systems. Derived from German integrative practices, naturopathy was developed further in the United States during the 19th and 20th centuries.

Though extensively trained in biomedical perspectives on the body and disease, naturopathic practitioners diverge from allopathic providers in their approach to treatment.

First, primarily focused on chronic illness, naturopathy uses natural therapies within a scientific framework, seeking solutions in nature first. Practitioners utilize a variety of modalities to treat disease, including body manipulation, diet, herbal remedies and lifestyle changes. In some states, naturopathic doctors can prescribe pharmaceuticals and perform minor surgery, but these are only turned to after other options have been exhausted or in cases of acute need.

Second, naturopathic medicine emphasizes patient individuality, seeking to customize treatment options to one’s constitution and lifestyle. By offering treatment options that include specific dietary and nutritional recommendations in concert with recommendations for more sleep or exercise, practitioners start with a basic foundation of health.

“My job as a naturopathic doctor is to get to the root of the problem,” Brennecke says. “It’s about taking these

lifestyle modifications, making better choices and getting our bodies to heal themselves.”

Accredited training programs in naturopathic medicine are intensive four-year programs incorporating coursework in health sciences as well as classes and clinical rotations in various CAM approaches. In the U.S., naturopathic practitioners can be licensed in 17 states, including Colorado.

Recent legislation in Colorado further enhances regulations, distinguishing between naturopathic doctors who must have attended an accredited school and those who received their degree online. To obtain licensing, naturopathic doctors must successfully complete their education and pass national and state board exams.

Is CAM effective? Is it safe?

It isn’t possible to make blanket statements about the efficacy of complementary and alternative medicine. Even within each system discussed above, research is limited and results are mixed according to specific modalities.

For example, while acupuncture research remains inconclusive, early studies suggest it does reduce pain compared to no treatment. However, the difference between acupuncture and pseudo-acupuncture appears clinically insignificant. On the other hand, the benefits of tai chi (for example, improving balance among Parkinson’s patients) have been well-documented.

Most scientific research examines these systems utilizing criteria consistent with an allopathic medical model, rather than those in line with the respective approaches. Such an approach risks overlooking benefits that are built into the philosophies of the systems. Ultimately, the most important conclusion to be gleaned at this time from research on CAM is that more studies need to be conducted.

The question of safety is similar to that of effectiveness. It differs across therapies and has been insufficiently studied. However, one well-known threat to safety and efficacy of CAM in the United States accompanies gaps in regulation. Ayurvedic medicines in India are held to safety and quality standards that parallel those of pharmaceutical. The same cannot be said in the U.S. Trends toward increased regulation promise to improve this concern.

Perhaps the most significant concern with the safety of CAM comes in the potential for interactions between allopathic and complementary therapies. Poor communication, often exacerbated by stigma, prevents either provider from offering optimal care. Those who seek CAM diagnoses and treatments should share this information with their conventional doctor for optimal results and minimal risks.

The promise of an integrated approach We are still a ways off from a medical system in which patients can see a whole group of physicians trained in different approaches but working collaboratively under one roof. But as more Americans continue to seek alternative therapies, the importance of understanding, researching, regulating and integrating diverse medical approaches grows.

“No one system can fix everything,” Brennecke says.

“We need to work together.”

Stacey McKenna is a freelance writer and yoga instructor in Fort Collins.

You can follow her on twitter at @mckenna_stacey or email her at stacey. mckenna@gmail.com.

Who’s using complementary medicine?

According to the National Health Interview Survey, in 2012: » 17.9% of adults took a nonvitamin, nonmineral dietary supplement » 8.5% sought chiropractic or osteopathic manipulation » 8.4% practiced yoga » 6.8% got a massage » 4.1% meditated » 3% ate special diets

the end the yang

h g u o n E aid s

By Sebastian Romah

I was tasked with defining health and wellness. At first I thought this would be easy. Then the questions began to nag at me: Why are they two different words, and why are they being used in tandem these days?

For the bulk of my life (born in the 1970s), health and wellness meant physically fit. For a time, it even meant eating piles of pasta. Then the pendulum swung and Dr. Atkins had the world eating handfuls of bacon and turkey dipped in mayonnaise. The “Governator” (Arnold Schwarzenegger) had us believing a steroidswollen physique was a sign of fitness.

Obviously, the answer to the question “What is health and wellness?” is evolving.

I will propose to answer this question with a mantra. It must be perfect, and perfection in mantra has a few elements: It must look good on a burnt umber background photo with a sunset.

It has to fit on the front of a T-shirt.

It needs to sound as if it was handed down from a craggy snow-capped mountain.

I am up for the challenge. I am healthy enough, well enough and, gosh darn it, people like me. And that’s the key. Enough!

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Enough is the word that motivates me to peak health and wellness. Enough as in, “Don’t order that large Sonic banana milkshake, a small is enough.”

Enough as in, “Enough trying to fit into size 32 jeans.

You’re 40 years old, a parent and professional. Size 34 is pretty good.”

Once I stopped concerning myself with health and wellness as depicted in the mirror, I was finally able to be happy with the progress I was making and was able to accept how fit and well I am today.

I can no longer run a 6-minute mile. I do feel pangs of injury when I try to play flag football. The truth is, I am healthy and well because I do enough to play soccer with my daughter, play lacrosse with my son, go for a bike ride with my wife, hike the Jenny Lake Trail in Grand Teton with everyone and even manage to stay up late to spend some alone time to be a couple again with the woman I love.

I will continue to do enough weight lifting, running, swimming and CrossFitting so I can enjoy what it means to be a Colorado father and husband.

Just enough, no more.

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