Mindbody september2013

Mind Body +

September/October 2013

How Much Sleep is Enough?

8 STEPS

To a New Look for Fall

On the cover

THERESA RUDEL Weight-Loss

Mind+Body’s

Talks about conquering breast cancer

Journey

Catch up with Missie at the eight month mark

20

Features

34

34

Inner Strenth

Local trainer Theresa Rudel shares her journey with breast cancer, what it means to have the BRCA-1 gene and how it effects the rest of her family, particularly her daughter

42 Supplement?

Should you take a

Mind+Body examines who should include nutritional supplements and are they even needed

Loss 46 Weight Journey Mind+Body 2013

Missie’s headed into month nine. Mind+Body checked in with her and got the low-down on her progress and nutritional education

on the cover Theresa Rudel photographed by Nathan Rega, Harper Point Photography.

Hair and Makeup by Darby Brown.

46 Departments Get Style Fun finds 8 10 ways to tie a scarf 10 Time to accessorize 12

Get Beautiful Bring the drama this fall 14

Get Fit Workout 16 Change up your workout with a good swim 18

Get Healthy Versatile veggies 20 Healthy recipes 16 On the rocks 26

Get Centered The power of sleep 28 Everything’s better with friends 30

Also in this issue 6 Contributors 7 Editor’s Letter

Pink Corsette Cami ($29), Iris Denim ($92) Silver Necklace and Bracelet courtesy of Madd Style Mind+Body/September–October 2013 3

Mind+Body magazine

President/Publisher

Mind+Body Editor

Art Director

Advertising Director

Ad Services Manager

Production Artist

Distribution Manager

Contributing Writers

Contributing Photographer

Contributing Editor

Kathy Jack-Romero kathyjackromero@coloradoan.com 970.224.7885 Kristi Fanning kristifanning@coloradoan.com 970.416.3991 Erika Moore erikamoore@coloradoan.com 970.416.3941 Jim Broyles jimbroyles@coloradoan.com 970.224.7716 Bonnie Huey bonniehuey@coloradoan.com 970.416.3923 Matt Varns mattvarns@coloradoan.com 970.224.3914 Tim Walters tiwalters@usatoday.com 970.224.7875 Rachel Metzgar, Andrew Kensley, Mike Rickett, Rocky Rigney, Sam Noblett, Ben Hammett, Eric Neilsen Sam Noblett

Joe Mathis-Lilley, Alicia Preston, Jayme DeLoss

M E DI A

G RO UP

Connecting customers. Delivering results.

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 ©2013 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professonal.

4 Mind+Body/September–October 2013

Mind+Body/September–October 2013 5

Contributors

Kassi Rankin Make-up Artist Kassi Rankin grew up in Loveland where she attended Regency Beauty Institute. She enjoys all aspects of her career but really loves bridal up dos and specialty styles. She has been a makeup artist at the Front Range Village Sephora for three years and loves that she is able to stretch her boundaries within her industry into makeup.

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

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

6 Mind+Body/September–October 2013

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

Andrew Kensley Writer

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

Eric Neilsen Writer

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

Checking in Kristi Fanning

Mind+Body Editor

W

hat is it about fall that makes you smile? Is it the crisp air you breathe? The changing colors on all the trees? Raking your yard and then raking it again after a windstorm? Or could it be the fall fashion? Yep, I think that’s it.

Actually, it’s all of it. I am so excited for fall to be here. For me, it is a time for change. I like to look back on all of the things I said I wanted to accomplish and ask myself if I have done them or are they still important. Over the past year, I have learned that while setting goals is awesome, it is even more important to set up a plan for how you are going to get to that goal and follow up on your progress.

Is one of your goals to lose weight, tighten forgotten muscles or eat better? Check out how our Weight Loss Journey participant, Missie Broyles is doing. On page 46, Broyles reveals her new body and what she is doing to get there. Bonus this month, on page16, trainer Mike Rickett shows you a sample workout that is helping Broyles get fit. To take a deeper look into Broyles’ progress, follow her at Coloradoan.com/section/blogs.

As October approaches, I can’t help but think of Breast Cancer Awareness Month. We have come so far in finding better treatments and earlier detections. However, we are still without a cure.

It is my pleasure to introduce you all to an extremely strong and positive breast cancer survivor, Theresa Rudel. You can find Rudel’s story on page 34. Be prepared to smile, cry and wish her the best of luck moving forward.

OK — let’s get back on track here! Fashion! This issue brings the hottest trends as well as tips on how to wear your scarf in new and creative ways. I hope you take the time to enjoy the changing seasons — get yourself some new boots, relax and sit back … holidays are next!

Here’s to your health,

Mind+Body/September–October 2013 7

Special Promotion

get style fun finds

fun

finds Olive Harvest Collection from Esscentuals Votivo “Tuscan Olive” candles range from $15.50 for the jelly jar, $18.50 for the terracotta pot, to $28.50 for the Boxed glass. With Marseilles French Olive Oil Soap in a 600 gram cube $13.50 or “demi-baguette” for slicing $18.50. Esscentuals, Downtown Fort Collins, 970-484-7832

Salus natural body care products are created by cancer survivor Elissa Klaver, so you know that they will always be paraben free! Whipped Sugar Soap is a creamy, frosting-like sugary scrub $13, and their Bath Cupcakes make a bubbly and fizzy bathing delight! $11 Stock up on their famous Bath Bombs which are always a favorite for a super moisturizing bath $2.75 Visit Salus - 240 Walnut Street in Old Town Fort Collins. 970-232-9893 www.ShopSalus.com.

Pretty in Pink! “Bloch For Dancers” Puff Sleeve Tutu size 2-4 $45.99. “Block For Dancers” sequined ballet slippers $20.00.

Prima Bodywear, in the Opera Galleria, 970-484-2623, primabodywear.com.

Sunglasses $14.95, Float tank top $24, Morningside Beanie (hot pink w/pom) $32, Sasha Beanie $28. Akinz, Downtown Fort Collins, 970-682-1750, Akinz.com

In honor of Breast Cancer Awareness month, Akinz will be donating a portion of the proceeds of all pink beanies sold during October. Funds will be donated to B4BC (Boarding 4 Breast Cancer).

Volcano Candles tropical fruits and sugared citrus 20 oz. jar burns 85+ hours $27.95, Volcano room diffuser $26.95, Volcano Mercury Jewelry Box 7 oz. $17.95, Volcano Mercury Bowl 15 oz. and burns 55+ hours $34.95, Volcano spray 4 oz. $17.95, Feather Your Nest, Front Range Village, 970-223-2301, shopatfeatheryournest.com

8 Mind+Body/September–October 2013

Mind+Body/September–October 2013 9

10

get style

ways to tie a scarf

By Rachel Metzgar

Feel that breeze on the back of your neck? Fall is in the air and that means it’s time to break out the layers, including all of those scarves hiding in the back of your sock drawer.

If you’re like me, those brightly-colored, shiny bits of material catch your eye on the rack at the store and wind up neglected or passed over for your old standbys. But worn in the right way, a scarf can be the perfect accessory. Not only will you stay cozy-warm, but with lots of ways to fashion a scarf, you can add the perfect touch to any outfit!

Try these easy techniques to switch up your look with a scarf:

Keep it simple

Casual chic

Start with the scarf draped around your neck and both ends hanging in front. Wrap the ends around the back and to the front again. Tie the ends in a loop and tuck the loop behind the draped piece, allowing the ends to hang loose.

Fold the scarf in half and drape it around your neck with the fold in one hand and both ends in the other. Put the ends through the loop/fold and let them hang.

Flower power

Street style

Boho beauty

Elegant evening

This works best with a light-weight scarf. Wrap the scarf around your neck with the ends to either side. Hold the ends together and twist until tight. Starting at your neck, wrap the tight twist around itself until there is a short end left.

Tuck the end behind and under the flower you have created.

To create your own infinity scarf and add an urban style to your outfit, tie both ends of your scarf together. Place the scarf over your head with the knot at the back of your neck. Wrap the scarf over your head, covering the knot and leaving the two layers piled in front.

Drape the scarf over the back of your neck, leaving one end short. Take the longer end and find the top corner, letting the other corner hang loose. Pull that top corner across the front, around your neck and back to the front again until it meets the opposite short end. Tie the corner piece to the short end so that the scarf drapes loosely around your shoulders and in the front.

Fold a square scarf in half at opposite corners to create a triangle. Place the fold across the back of your neck with the corner of the triangle hanging down your back. Take the folded corners over the front of your shoulders and then to the back, coming under your arms. Knot these corners together underneath the back triangle so that your shoulders are snugly covered.

Fun fashion

Business class

Twisted and tied

Forget me knots

Lay the scarf lengthwise and fold it over itself to the desired thickness of your “belt.” Place the belt around your waist (you can wrap it twice if it’s an extra-long scarf). Tie the ends of the belt in a knot and either tuck them underneath or let them hang.

Lay your scarf over the back of your neck with both ends hanging in front. About halfway up, tie a single knot in one side. Do the same on the other side, but leave this one looser. Take the end with the tight knot and put it through the loose knot so that the two come together to look like one big knot, mimicking the look of a neck tie.

Begin with the scarf draped over the back of your neck, leaving both ends hanging in front. Take one end and twist the scarf until it is tight. Repeat this on the other side until the entire length of the scarf is tightly twisted. Wrap the scarf several times until the ends meet and the scarf is sitting at your collar-bone. Tie the ends together in a knot and place the knot off to the side.

Take the ends of the scarf together to fold it in half. Wrap the folded scarf around the back of your neck with the fold in one hand and both ends in the other. Take one end and pull it through the loop. Then turn or rotate the loop and pull the second end through. Fluff the scarf with both ends hanging loose.

10 Mind+Body/September–October 2013

get style

Mind+Body/September–October 2013 11

get style

Form and Function

Impress in the boardroom or on the track with one of these no-nonsense watches.Skagen GLITZY GOLD TONE MESH, $110. Emporio Armani Watch, Men’s Black Croco Leather Strap, $195. G-shock classic series watch in pink, $99. Available at macys.com

These days everybody has a smart phone in their pocket with a built in clock. But there’s still a place in your jewelry box for a traditional timepiece.

Next time you’re accessorizing consider one of these timeless pieces to add some class to your outfit.

WATCH OUT! Stand out!

With two-tone rose gold, white enamel and unique cut outs, these watches scream fashion!

Michael Kors Parker Chronograph, $250.

Kenneth Cole New York Watch Women’s Stainless Steel Bracelet, $115. Bulova Watch, Women’s Diamond Accent Two-Tone Stainless Steel Bracelet, $350. Available at macys.com.

Out on the town

Forget the bracelet. These watches are perfect accompaniment for your favorite LBD. AK Anne Klein Women’s Swarovski Crystal Multi-Chain Watch, $95. Citizen SILHOUETTE, $225. Available at macys.com

12 Mind+Body/September–October 2013

Mind+Body/September–October 2013 13

get beautiful

Create drama for fall

By Kassi Rankin

Model: Jenny Warner

Just because summer is cooling into fall doesn’t mean your look has to lose any heat. Transition your summer look into a dramatic fall style with these simple steps.

1

Concealing, Contouring & Foundation

First prep eye area with eye cream. Apply concealer with brush starting on top of the orbital bone and blend up. Slightly pat concealer with finger to warm into skin.

Work brush into bronzer. Tap excess powder off. Start mid-cheek, right underneath cheekbone (brush should be “hugging” cheekbone) and slightly brush towards hairline. Build contour as desired.

Work brush into bronzer. Tap excess powder off. Connecting from back of the cheekbone, swipe down onto jawline. Build contour as desired. Then blend bronzer onto neck.

Finish the look by applying your usual foundation. For a more polished look consider applying an airbrush foundation, such as Dior’s Diorskin Airflash Spray, with a cosmetic sponge or beautyblender®.

14 Mind+Body/September–October 2013

get beautiful

2

Shape Your Brow Brush brows thoroughly into natural shape. Access your natural brow shape. Using short quick strokes define areas of brow that are lacking shape. Remember, brows are sisters, not twins.

3

Window Dressing Using lightest shadow shade, apply evenly underneath brow.

Then, using neutral/”medium” shade, apply all over lid. Make sure shadow is evenly saturated across lid.

Apply darkest shadow between brow bone and round of the eye, this is also called your “crease”.

Blend from outer corner in.

Starting from outer corner with short “flicker” like motions, move along lash line as desired.

Complete liner across eye until look is achieved.

Finish the look by applying your favorite mascara.

4

Lips that demand attention Using quick fluid motions, start applying lip linerfrom outer corner of lips…move towards “Cupids Bow” with flicking motion. Repeat along bottom lip. Blend lip liner for more of a softened effect. Apply desired gloss!

Mind+Body/September–October 2013 15

get fit workout

Mike Rickett’s

Weight-loss Journey Workout Instructions Circuit training is a great program for those who are trying to get into shape after a baseline of fitness has been achieved. It will enhance weight loss while getting you in better shape.

The program is to be completed by consecutively completing one set of 12 to 15 repetitions of each exercise, progressing to the next without rest, including the agility and skipping, followed by an easy three-minute cardio session. Repeat the whole sequence two to three times, more if you are in better shape.

To add intensity to the program, add a 30-second bout of jumping jacks (about 30 reps), and make your three-minute cardio session hard.

Good luck!

2

Walking lunges Start with both feet together. Take a big step forward and bring other leg through without stopping in the middle and kick your rear on the way. For an alternative, rotate weight to the front knee side when in lunge position.

1

BOSU squat Place BOSU upside down, get on BOSU carefully and place feet about shoulderwidth apart. Squat with feet and legs as close to parallel as possible. Return to standing position.

Remember, balance is going to be an issue here!

Workout created by Mike Rickett and demonstrated by Weight-loss journey participant Missie Broyles.

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

16 Mind+Body/September–October 2013

3

Incline Cybex press Properly adjust seat and arm settings. Stabilize shoulders, push at an incline angle and return to starting point. Try not to let weights touch.

Note: Sit low in a regular chest press if an incline is not available.

workout get fit

4

Squat lat pull Grab wide on a straight bar. Get in a squat position with a neutral ab/back position. Pull the bar toward you and think about driving your elbows back.

Straighten arms without getting out of your squat position and repeat.

7

Agility There are many ways to do agility drills. The goal is to get into some kind of identifiable pattern and keep repeating it. Some classic examples are crisscrossing the ladder going side to side, or stepping in in, out out as shown.

8

Chops

5

Triceps extension Stand with feet close together. Grab bar from above, overhanded, and bring elbows to your sides. Extend your arms downward until they are almost locked. Return to start position with elbows at your sides.

Start with a light weight, 5 to 8 pounds. Hold the weight with your thumbs forward. Squat down and with a controlled swing, bring the weight between your legs and then again with a controlled swing, stand upright and bring the weight above your head while bending your elbows. Repeat.

9

Skipping

6

Bicep curl Stand with feet close together. Grab bar from below, underhanded, and bring elbows to your sides. Flex your arms toward your shoulders. Relax to starting position.

Back to the second grade.

Just regular skipping with the following points to remember: Land softly.

Keep head even. Lift knees as high as you can without bouncing. Move as quickly and controlled as possible.

Mind+Body/September–October 2013 17

get fit

Swim for your life

By Eric Neilsen

For a listing of the public pools here in Fort Collins, check out www.fcgov.com/recreation/facilities.php.

Many of the pools are open year-round and offer a variety of times for open swim when lanes are available to use.

There are many sports to choose from when it is time to exercise, and swimming is one of the best for a full-body workout. Because water has 12 times the resistance as air in every direction, it really helps to build strength. Swimming recruits all the major muscle groups, including the back, abdominals, shoulders, glutes, hips and legs.

Benefits Exercise physiologist Robert A. Robergs, director of the exercise physiology laboratories at The University of New Mexico in Albuquerque, says, “Swimming is a good fitness choice for just about everyone, especially those who have physical limitations or who find other forms of exercise painful. It is a good, whole-body exercise that has low impact for people with arthritis, musculoskeletal or weight limitations.”

In water, when immersed to the waist, you are about 50 percent nonweight-bearing, at chest level between 75-85 percent nonweight-bearing and at the neck about 90 percent. The water is also a great place to rehabilitate after injury or to cross-train. People with arthritis or other disabilities can improve fitness and range of motion to help relieve pain and stiffness. Swimming also helps people with exercise-induced asthma. The warm, humid air that is typically found around pools can help lessen irritation when breathing.

Getting started You will need a bathing suit, towel, swim cap (optional for short hair, mandatory for long) and goggles. A good-fitting pair of goggles can make your swim much more enjoyable. They are a huge help because they allow you to see where you are going and help minimize eye irritation from the water. Plus, if you can see where

18 Mind+Body/September–October 2013

you are going, you are much more likely to relax.

For new swimmers, one of the first things you should work on is establishing a relaxed breathing rhythm. It will be very hard to work on any technique or swim for any duration if you are not comfortable with your breathing. One of the easiest ways to do this is by starting with some easy bobbing up and down in the water, practicing these two simple things: face in water = exhale, blow bubbles; face out of water = inhale, not gasp.

Once you feel comfortable with your breathing rhythm, the next step is to try swimming across the pool. For most beginners this will be done using the freestyle stroke. If you’re new to the pool, start slowly.

Try to swim for 10 minutes, taking breaks as needed when you come to the wall. Over the course of twothree weeks, you may be able to build up to a 30-minute workout. From a frequency standpoint, I would recommend starting with three days a week. If you can, you may choose to mix in some of the other strokes like backstroke or breaststroke. Save the butterfly stroke for once you are comfortable with the freestyle stroke.

Looking to improve?

Consider taking some private swim lessons or trying out a coached adult swim group. These often will be referred to as masters swimming. Don’t let the name scare you away. Masters swimming is for adults 18 and up who have a desire to improve their fitness while having fun. Most masters swim programs will have a wide range of abilities, from beginner to advanced, and the coach on deck will put you in a lane with swimmers of similar abilities. For more information or to find a team near you, check out www.comsa.org/.

get healthy verstile veggies

A tuber a day...

By Ben Hammett

Should I buy organic?

There is no consensus on the nutritional content of organic versus conventionally grown produce.

Organic produce is grown using many USDAregulated practices including nonsynthetic fertilizing, natural pest control and even longterm sustainable farming techniques.

For produce to be labeled organic, the grower must have it approved by the USDA. Organic produce has been found to have much lower amounts of residual pesticides, though it may have trace amounts from overspray of nearby conventional fields.

Some studies have linked pesticides to some types of cancer, neurological damage and birth defects.

Some conventionally grown produce has less residual pesticide than others. There are many clean vs. dirty lists available to help you decide what to buy organic and what matters less, though the USDA does not endorse any specific one due to private market intervention reasons.

Both organic and conventional produce should be washed thoroughly before eating, especially those plants that grow low to the ground such as green onions and melons.

20 Mind+Body/September–October 2013

Summer’s piquant fruits make way for autumn’s hardy cool season vegetables with carrots, potatoes, onions, turnips, beets and parsnips finding their way to farmers’ markets across Northern Colorado. According to the Colorado Department of Agriculture, potatoes, onions and carrots are among the state’s largest vegetable crops, giving foodies a great opportunity to bring these colorful, earthy staples into the kitchen this fall.

The eclectic group of plants with edible underground roots known as root vegetables provides a great dietary source of many vitamins and minerals. Turnips, parsnips and beets contain generous levels of vitamin C as well as iron and magnesium. A full-size carrot contains more than enough vitamin A to meet daily intake recommendations. And onions and garlic have been correlated with lowered rates of heart disease and some cancers in certain populations.

To really pack in the nutritional benefit of root vegetables, keep them the way Mother Nature intended. For example, according to the Academy of Nutrition and Dietetics, when compared ounce for ounce, the skin of a potato holds considerably more nutrients than the part we typically eat. “There is a lot of nutrition in the skin,” says Dr. Stephen Reiners, associate professor of horticulture at Cornell’s New York State Agriculture Experiment Station in Geneva, N.Y., who works with root vegetables.

“But this is not to say the rest of the potato is without nutritional value.”

Often, preparation makes a big difference in the nutritional content of a vegetable by

the time we eat it. Research published in the Journal of Agricultural and Food Chemistry shows that cooking carrots increases their level of beta-carotene. Beta-carotene belongs to a group of antioxidants called carotenoids, which give fruits and vegetables their red, yellow and orange colors. The body converts beta-carotene into vitamin A, which plays an important role in maintaining vision, reproductive health, bone growth and regulation of the immune system.

A good default healthy preparation for many root vegetables is steam. Compared to other, higher-heat cooking methods, steaming vegetables is usually better at maintaining the chemical structure of vitamins and minerals, making them more useful to our body. But who can resist the sweet, soft flavors of grilled or sautéed vegetables? For a great pairing with a fatty fish or nice cut of beef, look to parsnips and carrots cut lengthwise and tossed with sunflower oil and a team of your favorite herbs — such as sage and thyme — laid on a hot grill for 10-15 minutes. Remember to leave the skins on, because why not?

Ultimately, no matter how we cook them, vegetables are filled with vitamins and minerals that keep our bodies and minds healthy. The 2012 Colorado Health Report Card done by the Colorado Health Foundation showed less than one-fifth of Coloradans consume the recommended five fruits and vegetables a day.

So before you think too much about the quality of nutrients, consider the quantity. Because after all, any vegetable, prepared any way, is better than no vegetable.

Mind+Body/September–October 2013 21

get back to your

ROOTS

Honey-roasted parsnip bisque 22 Mind+Body/September–October 2013

Recipes by Chef Rocky Rigney Photos by Erika Moore

Oven-roasted sweet potato fries with garlic aioli

Mind+Body/September–October 2013 23

get healthy healthy recipes

HONEY-ROASTED PARSNIP BISQUE Yield: 8 cups

2 pounds organic parsnips, peeled and quartered lengthwise ¼ cup extra virgin olive oil 2 teaspoons sea salt ½ cup Elliot Apiaries raw organic honey 5 cups water ½ bunch organic parsley 1 organic carrot, cut in half 1 organic onion 2 bay leaves ½ teaspoon black peppercorns 2 teaspoons white pepper 3 cups heavy cream 1 cup Pumpkick ale (New Belgium Brewing) Special equipment: cheesecloth

Turnip Gratin

24 Mind+Body/September–October 2013

Directions Preheat the oven to 375 degrees. Toss parsnips, oil and 1 teaspoon of salt, and drizzle with 3 tablespoons honey. Place on a baking sheet and put into oven. Roast for 30 minutes until parsnips are golden brown.

Pour water into a large pot and place over high heat. Lay a double layer of cheesecloth on a flat surface and place the carrot, onion, parsley, bay leaves and peppercorns in the center. Tie the cheesecloth up and around veggie mixture and drop it into the water.

Bring to a boil, lower the heat and simmer for 30 minutes. Remove the parsnips from the oven, place immediately into stock and remove cheesecloth. Add the remaining honey, beer and white pepper, and simmer for about 20 minutes. Puree with an immersion blender or in batches in a blender. Add the cream and cook for another 10 minutes or until thick. Garnish as desired (we chose fresh, pickled beets) and enjoy!

healhty recipes get healthy

OVEN-ROASTED SWEET POTATO FRIES WITH GARLIC AIOLI Yield: 4 servings

Fries

2 large organic sweet potatoes, peeled and cut into thin fries 2 tablespoons extra virgin olive oil 1 teaspoon ground cinnamon 2 teaspoons paprika ½ cup raw organic honey Sea salt to taste Ground black pepper to taste

Directions Preheat oven to 400 degrees. Place a half-size sheet tray into the oven to heat. Using a mandolin or a sharp knife, cut sweet potatoes into fries. Add to a large bowl and drizzle with olive oil; season with cinnamon, salt, paprika and pepper; and drizzle honey over fries. Lay out fries in layers on the hot tray and bake until golden, 25 to 30 minutes. Flip the fries halfway through roasting. Serve with your favorite dipping sauce and enjoy!

Aioli 6 organic garlic cloves 3 large organic free range egg 1 tablespoon freshly squeezed lemon juice 2 cups extra virgin olive oil 1 teaspoon dill 1 teaspoon sea salt, to taste

Directions

Combine garlic, egg, lemon juice, parsley, dill, salt and pepper in a food processor or blender and puree. Add the oil very slowly and continue to process until the mixture has formed a thick emulsion.

TURNIP GRATIN Yield: 6 servings

3 large organic turnips 3 cloves organic garlic, minced 2 cups Gruyere cheese 3 tablespoons organic butter 2 tablespoons organic chicken broth 1½ cup heavy cream Sea salt to taste White pepper to taste 2 teaspoons paprika Organic parsley for garnish

Directions Preheat oven to 375 degrees. Peel and thinly slice turnips using a mandolin or a very sharp knife. Mince the garlic. Grate about 2 cups of Gruyere cheese. In a stock pot over medium heat bring cream, chicken stock, 2 tablespoons of butter and a pinch of salt to just a boil and remove from heat. Using the last tablespoon, butter a medium casserole dish. Lay out a single layer of turnips. Sprinkle 1/3 of the cheese, garlic and cream mixture over turnips and repeat this process three times. Add salt and paprika to taste. Place the dish in the oven and bake for about 30-45 minutes or until the top is golden brown. Garnish with parsley and enjoy!

Mind+Body/September–October 2013 25

get healthy on the rocks

Sip some cider this fall For Andrew Ruth, the bar manager at Elliot’s Martini Bar in Fort Collins, nothing says fall like a drink made with apple cider.

And the key to enjoying that flavor on a chilly fall evening? Homemade spiced cider.

Ruth’s recipe One gallon of cider (preferably organic and non-pasteurized) Two sliced oranges Eight cinnamon sticks Two vanilla beans One tablespoon of cloves ¼ cup of honey

Boil ingredients together to taste.

And after your concoction is brewed?

Ruth suggests keeping it simple: Mix it with a good bourbon, at two parts cider to one part bourbon. But if you want to get fancy, add Gran Marnier or a pear vodka.

If your fall day isn’t so chilly, that doesn’t have to stop your fun with the apple cider, Ruth says. Cold cider can always be used in a martini.

Ruth’s Indian Summer Solution

Photos and story by Sam Noblett

1½ oz. pear vodka ½ oz. Gran Marnier 2 oz. apple cider ¼ oz. rosemary thyme simple syrup (make your own by boiling sugar and water 1:1 with the herbs)

Shake all the ingredients over ice and pour. Garnish with a sprig of rosemary.

Missing any of the ingredients? Feel free to improvise, Ruth says, just think apples.

26 Mind+Body/September–October 2013

get centered

The power of sleep

by Andrew Kensley

“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”

- Mahatma Gandhi

N

o disrespect intended toward the Indian civil rights leader, but mornings following a poor night’s rest can portend a day filled with the exact opposite of a peaceful protest. When triple lattes aren’t enough and the brain feels like a jumbled mess of uncoordinated synapses, it may be time to seek help.

At some point during a 24-hour cycle, we all crave peaceful slumber, whether it’s an afternoon power nap or a dream-filled night.

Humans need anywhere from six to 10 hours a night, with the average somewhere around eight. And once breathing and eating are taken care of, shut-eye pretty much tops everything else in our hierarchy of needs.

According to the Sleep Center of the Rockies, 40 to 50 million Americans suffer from some kind of sleep disorder along the spectrum from insomnia to narcolepsy. In light of such staggering statistics, this is one problem that clearly needs a solution. Dr. Mark D. Petrun, a Northern Colorado critical care physician and Sleep Medicine specialist, agrees. He says that many favorable bodily functions occur during sleep, and theories abound as to why we need it.

All he knows for sure is, get some, or else.

“We know that growth hormone is released at a very specific stage of sleep,” Petrun said, intimating that the time we spend under the covers is when our body does a large portion of its physical recovery work. “There’s also evidence that we convert our short-term 28 Mind+Body/September–October 2013

memory to long-term memory during REM sleep.” It’s no coincidence that those two processes are vital to survival.

Chris Berger, a licensed counselor and owner of Foundations Counseling, considers sleep to be of the utmost importance for cognitive functions spanning from behavior, to job and school performance, to stress relief. Without it, Berger says, “People don’t do as well on tests and at work. Decision-making is impaired. We don’t have the same ability to process information, therefore we sometimes make lower-quality decisions.”

Along those same lines, testing has shown that what Petrun calls vigilance — essentially one’s ability to concentrate on a single task — decreases significantly without proper rest. This is especially relevant to tasks like driving or flying a plane. In fact, statistics show that single-vehicle car accidents not involving drugs or alcohol are almost always due to a driver falling asleep at the wheel. Additional research indicates that impaired sleep can place a person at greater risk for heart disease, stroke, diabetes and dementia, as well as lowering sex drive.

Petrun points out that sleep is closely tied to immune function, which has an important role in the body’s cancer surveillance. A recent article published in the journal Occupational and Environmental Medicine concluded that nurses who frequently worked night shifts had an increased risk of breast cancer and a shorter lifespan. According to The World Health Organization’s International

get centered

Agency for Research on Cancer (IARC), shift work in general may be considered a probable carcinogen based on studies on humans and animals. One suggestion is that melatonin, a hormone that is naturally blocked by light and secreted when we sleep, may contribute to immune function. However, other possible influences might relate to extrinsic factors such as smoking, job strain and reproductive history, based on researchers’ conclusions.

The human drive to sleep is based on two things. “One is the circadian rhythm, which is the 24-hour cycle that is always going.

The other is the homeostatic drive,” Petrun said. Homeostasis is the body’s desire for neutrality. Nothing spent; nothing earned.

In essence, our body clock teams up with the need for balance to make us tired, which propels us to get the rest we need. The longer we’re awake, the more pressure there is to fall asleep. If this can’t or doesn’t happen, we may need help.

The most important factor is to determine the cause of the problem. That process begins with a sleep evaluation. “When we see an insomniac, we spend 45 minutes taking a history,” Petrun said.

Sleep is often affected by a confluence of physical and psychological factors, so the interview time is spent obtaining detailed information about all aspects of a person’s life. From there, a sleep evaluation is done in a lab, if necessary, followed by recommendations for treatment.

Some of the more common causes of sleep problems are: sleep apnea, restless legs syndrome, use of drugs or alcohol, anxiety and depression, and pain. Regardless of the source of the dysfunction, an effective diagnosis is the only way to determine the appropriate course of treatment, which may involve a referral to another specialist. And with such a broad-based problem, temporary fixes lead to temporary solutions.

Much has been made about the connection between sleep and obesity, which may be largely attributed to imbalances with certain hormones. One possible link relates to the production of cortisol, a substance released under stress conditions through the body’s complex endocrine system. High cortisol levels can lead to insulin resistance and diabetes, and stimulates fat storage. A lack of sleep can be interpreted by the body as a constant state of elevated stress, which leads to more cortisol.

Other theories posit that a lack of sleep reduces the level of the hormone ghrelin, a natural appetite suppressant, which may lead to increased cravings for high-fat, high-carbohydrate foods.

Petrun is unsure of the validity of these claims, but acknowledges one physical certainty: The longer we’re awake, the more likely we are to eat. “We know that it’s really hard for people to lose weight effectively if they don’t get enough sleep, but it’s

”

more complex than that,” the physician said, acknowledging the role of hormones involved with satiety. “People that are sleepy also eat to stay awake.”

For Dr. Bernard Birnbaum, a Fort Collins family physician, obesity and sleep are very likely connected, but the exact relationship is unclear. People who are obese tend to suffer from a higher rate of sleep apnea, a condition characterized by spontaneous pauses in breathing, which leads to frequent interruptions in the sleep cycle.

Obesity and sleep apnea are undoubtedly related, but poor sleep habits don’t necessarily lead a person to become obese.

“The rate of sleep apnea in people who are morbidly obese is incredibly high, and there is a correlation between people who don’t sleep well and weight gain,” Birnbaum said. “But it’s unclear if that correlation is sleep apnea.”

Whatever the cause, the family doctor shies from prescribing too many medicines because, he says, they simply don’t work very well.

“You might be able to get to sleep, but whether your sleep will be restorative physiologically or not is a different issue. And many of them are tolerance building over time, so they don’t work after a while,” he said. “It would be a lot better to invest on the front end and work on your sleep through behavioral modification, and for most people that means being guided.”

A number of Berger’s clients have trouble sleeping. He feels that sleep is an important way to cope with stress but fully understands that changes to one’s routine can be taxing. “People need to be honest with themselves about what it means to make sleep a priority,” he said. “You might have to rearrange your schedule to sacrifice certain things. For some people it’s as simple as giving up an hour or two of TV, for others it’s a lot more serious, like rearranging work schedules or family schedules, or under the most dire circumstances, even changing careers.”

He suggests some of the more common ways to disengage from the day’s activities: reading a book, listening to music, meditation or taking a warm bath. “But people have to experiment to figure out what works for them.”

Get some rest. Tomorrow is a new life.

People need to be honest with themselves about what it means to make sleep a priority

Mind+Body/September–October 2013 29

get centered

Everything’s better with friends

By Rachel Metzgar

A

s a hospice CNA for the past four years, I have been with many people during their final days. And I’ve heard so many stories, catching glimpses of people’s lives — their triumphs, their strengths, their quirks.

”

Ironically, the time surrounding death is also a time that is teeming with life. The lives of my patients unfold before me in the stories told by the family and friends at their bedside. Often, these friends have been together for decades. They’ve been together through marriages, births, moves, tragedies, illnesses, adventures and the everyday happenings of life.

Being together with true friends allows you to let down your walls.

Friendship binds people together unlike blood ties or romantic interests. Think of your own relationships.

Who did you call when you got engaged? Or pregnant?

Who would you call if you were in a desperate situation? Is there one person who you know you could ask for help and get it — no questions asked?

Friends make us happy, and history suggests they even play a role in our success. Thomas Jefferson and John Adams worked together as friends and founding fathers of our country. Close friends Susan B. Anthony and Elizabeth Cady Stanton joined forces to fight for women’s rights. C.S. Lewis and J.R.R. Tolkien sup-

30 Mind+Body/September–October 2013

ported one another in creating some of the most beloved literary classics of our time. And more recently, there are many powerhouse friendships that fuel success in politics, media and art — President Obama and Hilary Clinton, Oprah Winfrey and Gale King, Matt Damon and Ben Affleck. Our friendships shape and define us and give meaning to our lives.

What is a true friend? Most of us have what we would call acquaintances — the neighbor down the street who you can ask for a cup of sugar, or your co-worker you occasionally go to happy hour with. And then there are the special few friends in your inner circle. It’s so important to have these close friends. They make us better, happier and more fulfilled within every aspect of our lives.

A best friend can act as our conscience. When I am fuming and need someone to help me cool down and evaluate a situation, my besty is there for me. She’ll tell me to snap out of it and stop being unreasonable if I’m out of line. And she’ll back me up if I have a right to be angry. Together, we can talk through the toughest situation and find a reasonable solution.

Friends provide a safe haven in times of stress. With best friends, there is no pretense. You can be yourself around them. Being together with true friends allows you to let down your walls.

Distance and time are not an obstacle to sincere friendship. My best friend and I have lived apart for several years. I miss her dearly, but life sometimes gets in the way of keeping in touch. Each time we talk, whether it’s been weeks or months, our conversation flows as if it was just yesterday we were together. The bond we share

get centered

they forever stayed close in spirit if not location.

The invention of the telephone revolutionized friendship, giving us the ability to hear the voices of our closest friends from afar, if even for a minute. Phone capabilities took off from there and friendships followed. I remember my first big move as a child. My family uprooted across the state of Texas, and I felt my heart had been torn out and remained with my friends in my hometown. But the first night spent in tears was softened by a phone call to my best friend (at 10 cents a minute) to tell her of my intense sadness without her. I felt almost like we were together again.

was formed by our kindred feelings when we met and strengthened by years of shared adventures and experiences.

The world is better for our friendships.

However you give meaning to your life, friends affirm and strengthen your efforts.

To put it simply, “We’re all in this together.”

Together, we are comrades in life and we find spirituality in one another. Altruism — our need to care for one another, to better our world — is rooted in the feelings we have for our friends.

Friends make us better wives, husbands, mothers, sisters, citizens. We get relationship advice from the friends we trust. Plus, they provide a respite from the everyday worries of family life, so we return home refreshed and reenergized to take on the days’ responsibilities with new perspective.

Friends through time Over time, friendship has changed and how we relate to each other continues to evolve with the development of technology.

Historically, relationships were limited by physical location. People once befriended one another for their lives. Today, we have access to practically everyone we have ever known — even if they live on the other side of the world. And yet, we seem to lose track of friends more easily as keeping track of them becomes easier.

In ancient times, women were friends with their neighbors, helping each other with their daily tasks — cooking, caring for children, running their households. Over time, class dictated friendship. Servants befriended one another and gentry mused together.

Best friends may have lived nearby, or at least in town. When they moved or traveled, they corresponded through letters to maintain their friendships. Their deepest thoughts, fondest memories and stories of intrigue unfolded in words penned on parchment. And they remained the closest of friends for a lifetime.

Wars throughout history tore couples apart, but often brought friends closer together. Soldiers became brothers in battle. They shared memories of home and hope for times of peace. Families left behind leaned on each other for support in coping with the absence of loved ones. Women bonded over shared experiences raising children and running communities. Friends were essential to filling the void left by those who were away. They were so tied together that 32 Mind+Body/September–October 2013

Friendship today Now, the days of “long-distance” phone calls are gone and letters by post are a distant memory. We can reach out to hundreds of “friends” in seconds via Facebook, Skype, Twitter and all kinds of social media. Time used to be a test of a true friendship, but now we can find people from throughout our past with very little effort. Staying in touch is easy … so why are we getting so bad at it?

As we spread ourselves thin trying to catch up on the gossip and passively viewing the activities of those in our online circles, we fail to find the time to connect to those we love.

Because of Facebook, I know what my fifth-grade neighborhood friend named her new puppy, but I haven’t spoken to her — heard her voice — in years.

On average, we spend hours each week “connecting” and can often still feel a void. In some cases, people rely on Web-based communication so much that they begin replacing their real interactions with online ones. A good friend of mine used to call me regularly, but now sends me a casual message occasionally on Facebook as a way to “stay in touch.” I don’t get a call when something happens in her life, simply a “didn’t you see my post?”

Of course, it isn’t all bad. Social media allows us to reunite with long lost friends, like my best friend from grade school who comforted me on my first night after that big move. And because of technology, a dad can see his new baby from overseas on deployment. As the world around us changes, so does the way we relate to one another. But the importance of our friendships endures. Without meaningful, fulfilling relationships, we are incomplete. We must simply be diligent and invest our time in our closest friendships and therefore in ourselves.

While scrolling through my news feed today, I smiled at the pictures of my nieces and mused at the antics of a distant acquaintance.

And then I stopped. I called my girlfriend in Texas to hear her voice, talk about my day and plan our next Skype date to show off our latest new pairs of shoes. She’s one of my closest friends. We sighed and said our goodbyes after a half-hour chat; we felt the unspoken feeling of relief at having spent this time together. When I age and prepare to depart this world, I hope to have a friend like her at my bedside, to share in my final journey after a lifetime of shared affection and care. I want for everyone to have a friend like I have in her.

r e n n I Strength

Theresa is pictured wearing Effie’s Day Dreamer Cami ($31.50), a Striped Maxi Skirt ($29.00) and enamel bead necklace from Madd Style.

By Ben Hammett Photos by Nathan Rega 34 Mind+Body/September–October 2013

Afflicting hundreds of thousands of women in the U.S. every year, breast cancer has eluded doctors, scientists and unsuspecting women for decades. While detection and treatment have made amazing progress in recent years, frustrations persist as breast cancer continues to be the second most common cancer among women behind non-melanoma skin cancer. It is ignorant of race, culture and often health, as was the case for Theresa Rudel.

Healthy and active for the majority of her life, Rudel’s life was changed in a dramatic way by a virtually uncontrollable, microscopic piece of her. The BRCA genes are essentially tiny portions of our DNA that reign in abnormal cell growth. Without a normally functioning set of these genes, there is an increased likelihood that mutated cells within our body will be allowed to replicate and spread. It wasn’t until her mid40s that Rudel found out she did not have normally functioning BRCA cells.

But along the all-too-commonly traveled road of treatment and recovery, women often find strength: physical strength, psychological strength, spiritual strength.

And perhaps more importantly, women like Rudel will discover that their strength can be a beacon to warn and guide those who will follow.

I, unfortunately like most, have personally witnessed the pain as well as the grit that cancer often institutes, but it wasn’t

until my recent talk with the 50-year-old personal trainer that I had seen strength so clearly personified.

M+B: Are you married? Do you have any children?

TR: I am married, 23 years. I have two kids: Rachael is 19 and Jake, my son, is 15.

M+B: Are you originally from Colorado?

TR: Yeah, I’m a native. I was born in Westminster. I moved to Lakewood and finally came up here, to Fort Collins, and have been here 23 years. I did live in San Francisco for three months, but I quickly wanted to come home.

M+B: So you train at the Fort Collins Club. Are you full time?

TR: No, I do it part time, 30-plus hours.

M+B: What does personal training entail?

TR: I work more with individuals. I have groups of three and individuals, and I personal train them. I teach TRX at Mindstream Yoga. And you really become everything: friend, psychiatrist. I work

with everything: agility, fitness, balance.

They come to me with what they want to accomplish and I help them. I focus on functional training.

M+B: What is functional training?

TR: Basically, everyday postures.

Everything you do you have to be equal.

Like you have to have balance, strength, agility; just overall fitness.

M+B: Does that include diet?

TR: I’m not a nutritionist, but yes, I do help them eat well because that is key to health.

M+B: So no fried chicken before a workout?

TR: Yes, exactly!

M+B: Do you enjoy it?

TR: I love my job. Love it. I love my clients.

I have clients literally from 18 to 83. It’s hard to be motivated all the time and to get them motivated, but once I’m there, it’s easy.

They don’t think the athlete is in them, and they eventually become the athlete. I’ve seen people who wouldn’t even consider running who are doing marathons now. I can help give them that confidence and it’s great.

M+B: Is that what you like about it? Helping others find the athlete in themselves?

TR: Yes, I love it. To change people and to see them develop and to finally concentrate on themselves, it’s so much fun.

M+B: Are you active outside of work as well?

TR: I’ve done marathons, I’ve done triathlons, I climb fourteeners, I body build, so I have a variety.

Mind+Body/September–October 2013 35

M+B: What do you like most about fitness?

TR: I have a passion for it all. I love long runs, I

From right to left: Theresa and her husband in Hawaii; With a group of her biggest supporters; With her daughter, Rachael; Enjoying one of her favorite activities, a trail run; With Rod at a resort in Arizona recovering from her tough journey.

like cycling, I love to lift. I just love it all. I mean, I meet such a variety of people, too. Everyone turns each other on to different things.

M+B: Have you always been into fitness?

TR: Yeah, my mom and dad were very active. I danced, did aerobics, baseball, gymnastics.

M+B: What got you started in fitness?

TR: I didn’t know what I was going to do for a living and I went into business and changed my mind. I went into retail and hated it. I knew I couldn’t sit at a desk, I’m too hyper. Then I was helping my neighbor work out one day and she was like, “You should do this for a living,” and I thought, “Really? Doesn’t everybody like to work out? Doesn’t everybody know how to do it and love it like I do?”

M+B: How long have you been doing it professionally?

TR: I’ve been teaching aerobics for about 20 years, and I’ve been training one-on-one for about 15.

M+B: You must have a great understanding of what it means to be healthy by now.

TR: Yeah, it’s not just about fitness, it’s knowing how to read people. There are trained life coaches out there, but I think through the years you train yourself, not that I’ve always done everything right, but I’ve developed myself. And my clients have helped me through stuff as well.

M+B: Was there a time that you can recall when you realized health was so community oriented?

TR: Probably when some things happened in my life; my daughter got deathly sick at the same time that I got cancer. That’s when everyone I had worked with came to my rescue. I needed them more than they needed me. I hadn’t realized all of the friendships I had made.

M+B: What was your daughter sick with?

TR: She is celiac off the chart, but it took them

36 Mind+Body/September–October 2013

a while to figure it out. They thought she was anorexic. That was very frustrating, because I live with her and I know my daughter. But she was an incredible athlete so they pointed to that first.

Finally they tested her for celiac disease (an immune reaction to gluten), but even with a gluten-free diet she couldn’t seem to keep much down. She had an intestinal infection that eventually began attacking all of her organs.

And my husband’s mother died and we went to Arizona for the funeral and my daughter ended up in the hospital there, and they were able to save her. We say grandma died for Rachael to live, but it’s true, because they were able to find the infection. It was amazing how it all turned out.

Now she’s all right; she’ll be running track for CSU next year.

M+B: So you were diagnosed around the same time?

TR: The same time. I don’t know if it set it off or what. My daughter was devastated when I told her. We are very close. So was my son, but my daughter really internalized it. But my mom had breast cancer and she’s a survivor, so I really wasn’t that scared.

M+B: How old where you when she was diagnosed?

TR: I was an adult. I was in my 30s.

M+B: How was her fight with it?

TR: She was stage 2. She did the lumpectomy, never did a mastectomy. Five years later she got it again and fought it. She still did not get the double mastectomy, so she had it in one breast and got it in the other. I almost got sick. I was so devastated at what she was going through. But I remember her attitude was just amazing, just unbelievable. I have never seen anything like it.

M+B: How so?

TR: It was like no big deal. Just fight through it.

She had radiation, but no chemo. There is a huge difference for the women that have to do chemo.

She has always been a survivor.

What is the BRCA Genetic Mutation?

The BRCA genes are tumor suppression genes.

When they themselves are mutated there is an increased likelihood of cancer growth in an individual.

It is estimated that 12 percent of U.S. women will develop breast cancer at some point in their lives.

It is estimated that 60 percent of U.S. women who have inherited the BRCA1 or BRCA2 gene mutation will develop breast cancer sometime during their lifetime.

BRCA gene mutations are strongly linked to many forms of cancer beyond breast cancer, including ovarian, colon and skin cancer, among others.

It is estimated that BRCA 1 and 2 mutations account for 5 to 10 percent of breast cancers in the U.S. There are other inherited mutations that are significantly linked to breast cancer.

It is suggested that women who have multiple family members who have or have had cancer consider genetic counseling to decide whether they should be tested for mutations.

decision to turn to surgery?

TR: So I just finished up surgery and my mom calls me and she tells me she has breast cancer for a third time. And she says to me, “Theresa, I’m going to get the double.

I’ve watched you go through it; if you can do it, I can do it.” So I held her hand through it, which was horrible, because she did end up needing chemo as well, which was so hard.

M+B: What is it about chemo that makes it so hard?

TR: It’s poison to your body. It kills everything, but it also affects your body in many ways. Every body reacts to chemo in different ways, but it’s miserable to watch someone just so sick. I was blessed that I didn’t have to do it.

M+B: That’s incredible your mom was able to help you through your fight and then you were able to pay her back in some way.

TR: It’s so true. We reversed roles. My

Angelina Jolie’s decision to have a double mastectomy was based on her positive BRCA1 test.

For more information, visit the National Cancer Institute’s website at www.cancer.gov.

M+B: How was your fight with it?

TR: So I get breast cancer, I get

a lumpectomy and the doctors are encouraging double mastectomy, but I wasn’t ready for that. I get the BRCA gene test and turn out positive and they told me, “Here are your choices: You need to do radiation; you need to take this medication every three months; you need to do this, this and that.” And I was like, “No, I don’t, I’m done,” and I decided to do the double mastectomy. My whole family was like, “Are you sure? This is pretty aggressive.” But at that point, I knew it was the best choice.

M+B: Why did you think so?

TR: With the gene that I have it was very likely that I would get it. It was likely that I could get ovarian cancer, too, so I got a hysterectomy as well.

M+B: How many surgeries did you go through?

TR: I had six surgeries in three months.

My first was March two years ago. I didn’t want to do the double mastectomy until summer was over because I had biking and running and things to do.

M+B: What did your mom think of your

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sister and my dad would call me and say, “She only wants to talk to you. She’ll only listen to you.” It was because I had been through it. I went to all of her appointments with her.

M+B: Do you recall being diagnosed?

TR: Oh yeah, I’ll never forget it. They saw something that was questionable and they called me back in. I thought, no big deal, it’s fibrosis, which is a typical thing. My sister has been called back three times, every time it’s fibrosis. So I’m sitting there and there was this girl who was there for a check-back and we wished each other luck. She went in first and she ended up having fibrosis.

So I go in and I’m in a hurry because my son had a basketball game, so I’m like, “Can you hurry this process up cause I really have to get to my son’s game.” But they tell me it doesn’t look good and that they would let me know. And I remember walking into the gym at my son’s game trying to be strong.

And I sit down next to Rod (my husband)

Pair the Purple Rain Dress ($36.50) with a cropped Denim jacket (Cow Girl Tuft Petite Demin Jacket, $92.00) and a great silver and stone necklace for a look you can wear through fall. Courtesy of Madd Style.

and he just hugs me. I felt sick because I just had a bad feeling.

Then I answer the call at work a few days later and the nurse asks me if I can talk now and I say yeah and she told me I have it: “You have cancer.”

I thought I could handle it, but that’s when I just started balling. Yeah, I’ll never forget that day.

M+B: How did your husband handle it?

TR: He was strong. He had to call to get the information from the hospital. I was too shocked to ask them anything. He had found out that I was in stage 1, which helped me settle down. My sister really took over, too. But my husband was very strong, very positive.

M+B: How did you handle it socially?

TR: I told my closest friends, but most of them took it worse than me.

M+B: Really?

TR: Yeah, I remember one of my friends saying, “How you of all people? You eat well, you exercise.” But I’m like, “That doesn’t always matter.” Yeah, they were shocked. They took it way worse than I did, and I was like, “Wow, should I be more worried about this?” But I just had the 38 Mind+Body/September–October 2013

attitude that life turns out the way it does.

You do what you can, but then you’ve just got to go with it.

M+B: Do you think seeing your mother go through it helped you?

TR: Yeah. Here’s how I looked at it: you do what you need to do. This is what my mom did: She did what she had to do and she’s a survivor. My mom’s a fighter, so I’m a fighter.

”

that, my oncologist said that my BRCA test was positive. I was like, “No, my name is Theresa Rudel.” But they had it right. So I was shocked when I heard that I had the gene.

M+B: How do you feel now about having gone through what you have?

TR: I just had a best friend lose a friend to breast cancer and it just shocks me, with everything that we know these days. It just

(My friends) took it way worse than I did, and I was like, “Wow, should I be more worried about this?”

M+B: Did you kind of expect to have it because your mom had it?

TR: Ya know, one of us girls knew we would end up with it. But I was shocked that I had the gene. I had been told before the tests came back that I 100 percent didn’t have the gene because my mom was older when she was diagnosed and I hadn’t shown any signs. But then two days after

sickens me and pains me that these women go through so much pain. I should feel lucky, but it just sickens me that we don’t have answers. We’ve been battling this for how long? Sometimes I get angry. But I feel lucky that I caught it early.

M+B: Was there even a moment that you thought about a fatal outcome?

TR: I never thought I would die from it. It

was weird how my concept was about it. But there were still women around me dying from it. I was just like, “Hurry up and get this stuff out of me.”

But seriously, that’s how I looked at it. Maybe, with what my daughter was going through, I was so focused on her. I don’t know.

I like to think the experience opened my eyes, but it didn’t. I’ve always loved life.

M+B: How did what your daughter was going through affect your fight?

TR: I guess with how much searching it took to find an answer for her, I just had blinders on. I could just never give up on her.

M+B: Do you ever find yourself helping other women going through what you went through?

TR: Oh yeah. I’ve had five women or more come to me to see what I did and how my surgery turned out, because I just had the best surgeon. I am a very open person to that.

M+B: So you are kind of a living example of how positively a scary procedure can turn out.

TR: Yes. They’ll come over and evaluate my bust and realize it’s not so scary, and I’ll talk to them.

M+B: So what about your clients at work?

TR: I had a doctor who I had trained who had gotten it years earlier, and she was great to talk to. And I had another client who specializes in internal medicine who even went to appointments with me — since I was still so shocked — so that she could explain what was going on in normal terms.

M+B: Was there anyone who you couldn’t have survived without?

TR: Oh, my sisters, my husband, everyone I work with.

M+B: How did your co-workers help?

TR: They would check on me, send me dinners, take clients for me because they knew how worried I would be about that. And I work with someone who’s gone through ten years of prostate cancer.

The guy is a walking miracle, so to complain in front of him wasn’t happening. He had chemo and organs taken out. There really are so many people that are so positive. I couldn’t ever pinpoint just one. Everyone played a role. That’s why I love this community. I’m telling ya, Fort Collins is a great place to live. It feels like a small community.

M+B: So now for the cliché question. For someone who’s just been diagnosed, has no idea yet what they might go through, what would you say?

The ins and outs of getting screened According to the CDC, of the three general types of exams — mammogram, clinical and self — only mammograms have statistically been shown to lower the chances of death from breast cancer.

Breast self exams have NOT been shown to reduce the number of deaths from breast cancer and should not replace clinical or mammogram screenings.

The National Cancer Institute recommends that women age 40 or older have screening mammograms every one to two years.

A majority of clinics, hospitals and doctors’ offices offer screenings.

Most insurance companies will cover the cost of a mammogram.

If insurance does not cover costs, the National Breast and Cervical Cancer Early Detection Program offers free or low-cost mammograms.

For more information, visit www.cancer.gov or www.CDC.gov/ cancer/breast 40 Mind+Body/September–October 2013

Enjoy cooler weather with this green Mai Tai Twist Top ($24.25), a great pair of jeans (Iris Lighweight Denim, $41.25) and silver jewelry from Madd Style.

TR: I would say, “Do your research. These are personal decisions.

You’ll get tons of advice but you have to be your own advocate.

There is no one right answer.”

M+B: It really sounds like you had found your answer. Did your life of health and fitness affect your recovery?

TR: I was back on a bike three weeks after surgery. The doctor had told me I wouldn’t have done so well with everything if I hadn’t taken care of my body and been so strong beforehand. I don’t mean to be vain, but he said, “You are a poster child for this surgery.” So he used me as an example for a lecture he did in Chicago. He said he had never seen anyone heal so well. I think if you take care of yourself your whole life, when these situations come up you’re strong enough to deal with it.

M+B: Did it change anything about your fitness life?

TR: One thing I started after my surgery was yoga. Before it, I was always like, “Really? Yoga?” But I love it now, for my body and the spirit.

M+B: What drew you to yoga?

TR: My daughter. They suggested something calming for her illness like yoga. So she got certified, because she always does everything to the extreme, and I started going with her after my surgeries and I just loved it.

M+B: How do you foresee your daughter’s future with breast cancer?

TR: Oh, she’s prepared. She’s taken the BRCA test and she is positive. So we’ve taken steps on what she should do. We went in for counseling and she just has to check early and she’s not even scared. Not even upset. It broke my heart, but at least she’s aware and now she knows what to do.

Is the best nutritional supplement a balanced diet?

Opinions in the medical and wellness community are like gastrointestinal tracts: Everyone has one. But doctors, dietitians and complementary medical practitioners of every ilk consistently agree on one thing: For the majority of us, eating a varied, balanced diet should eliminate the need to take nutritional supplements.

Regarding the supplements themselves, however, uncertainty reigns.

By Andrew Kensley 42 Mind+Body/September–October 2013

D

r. Grace Alessi is a Fort Collins internist who specializes in integrative medicine, a practice distinguished by developing close, personal relationships with her patients. She focuses strongly on disease prevention and wellness to target the root causes of disease. And consistent with this individualized, holistic approach, she does not embrace rigid rules for who should supplement, with what and how much.

Nevertheless, she says, supplements can amount to a valuable piece of the health care puzzle.

“The standard American diet is deficient and not as enriched as it once was, and most people have significant nutrient deficiencies,” Alessi said. “Lifestyle and food always come first; preventative medicine is always the philosophy. But certain things are hard to get, especially with the foods that most people are buying. If a person is not getting the right combination and amounts of specific nutrients, supplementing is a sensible way to bridge the gap.”

Dr. Bernard Birnbaum, a family practice physician in Fort Collins, feels strongly that people should focus time, energy and money on buying and eating healthy foods first. If they are unable to do that, he agrees with Alessi that supplements make sense. Still, he remains circumspect.

“There is very clear evidence that eating a healthy diet full of plant products is good for us. People who do that live longer, they live better and they’re less likely to be obese,” Birnbaum said. “What’s not clear is whether taking supplements will make you live longer or better in the absence of a good diet.”

That’s because our digestive tract, whose primary purpose is to withdraw nutrients from what we eat and drink, convert them to energy and get rid of waste, is still much of a scientific mystery. Dietitian Stephanie Tarry Yoo says it also provides us with about half of our natural immunity to disease and foreign substances, a task that cannot be understated. But in a system that involves innumerable chemical compounds and reactions, unlocking the mysteries of digestion can be complicated.

“Food contains other compounds that we have yet to discover or name, that help the nutrients that we do know about work better than if those nutrients were by themselves,” said Tarry Yoo. She cites as an example people who require parenteral nutrition, or food that is injected intravenously because the digestive tract cannot work

properly. “You would think that if we’re giving the same nutrients, both people would be as healthy. But people who eat unhealthy diets and take supplements are not as healthy as people who eat varied, balanced diet that are mostly produce,” she said.

Birnbaum is on the same page. “With a pill, I don’t know how your gut absorbs it, I don’t know what your body does with it, and if you already have enough, we don’t know how your body metabolizes it if you need to get rid of it,” he said. “You can test for blood levels of individual nutrients, but that doesn’t mean we know how it works.”

Omega-3 fatty acids are a credible example, says Birnbaum. Eating a healthy amount of these compounds found in fish oils has been shown to improve cardiac health. But taking them as supplements doesn’t necessarily carry over the same way. “What correlates with a decrease in mortality is eating a diet that includes a lot of omega-3 fatty acids and antioxidants,” he said.

It’s important for the public to understand, according to Alessi and Birnbaum, that nutritional supplements are officially classified as medicines. And like common drugs such as insulin, metoprolol or fluoxetine, supplements should only be taken under the guidance of a qualified medical practitioner to address specific problems.

Alessi utilizes highly specialized blood and urine tests to help her identify which supplements to prescribe. “We do nutritional panels that look at your vitamins, antioxidants, minerals, as well as fatty acids,” she said. “When I’m testing, I’m specifically looking for deficiencies. Your needs depend on your specific symptoms.” By testing for only what is natural to the body, Alessi can then recommend specific substances, or close chemical derivatives thereof, to be taken for a finite time period, until she can retest to evaluate their effect.

Jason Barker, a Fort Collins naturopathic doctor, uses a similar integrative approach, with a focus on natural medicines. Most people, he agrees, should not need supplements with proper nutrition and activity.

But individual physiologies differ, and taking supplements can help steer one’s body toward a certain goal, from weight loss to athletic performance to improved concentration.

“There are some basic supplements that most people need, like a multivitamin,” Barker said. “But the vast majority of them are ones we use to direct a person’s health in one direction or another. If you stand a chance of improving some aspect of your

Should I take a supplement?

The Mayo Clinic identifies several specific demographics that would be wise to consider taking supplements. Most people in those situations are likely to be under the care of a physician, leaving the details to the professionals.

Women who are or may become pregnant or who are nursing require more than the standard daily allowance of folic acid and iron, and therefore are advised to supplement with those. Women who experience heavy bleeding during their menstrual period may benefit similarly.

Certain medical conditions affect how the body absorbs or uses nutrients, such as chronic diarrhea, food allergies, food intolerance (like those Barker tests for) or diseases that affect any portion of the gastrointestinal tract. “One of the most common issues I see is a ‘leaky gut,’ where a person is not absorbing nutrients,” said Alessi.

Also, surgery on any portion of the digestive tract often leads to an inability to digest or absorb nutrients properly.

Those with dietary restrictions, whether voluntary or imposed by disease, are likely to benefit from taking nutritional supplements.

Vegans, for example, opt for a diet intrinsically lacking in animal or dairy protein, and may end up with deficiencies in calcium, zinc, iron, omega-3’s, vitamin B12 and folate. Experienced vegans know that combining specific types of foods can make up for the absence of fat and muscle-building protein. But people experimenting with food choices should inform themselves of the nutrients their chosen diet lacks and supplement accordingly.

Children require fruits, vegetables, lean protein and whole grains for basic health like adults do, but calcium and vitamin D are especially important for growing bones. The main difference between the age groups is portion size. So at least on those rare days where fatty, sugar-filled treats hijack the stomach space normally reserved for carrot sticks, grapes and PB&J on whole wheat, it would be wise to make sure the little ones take a children’s multivitamin.

The older we get, the higher the risk of developing anemia. As a precautionary measure, adults age 50 or older take a multivitamin that contains B-12 or a separate B-12 supplement.

Alessi and Barker agree that athletes who routinely train at a high level, regardless of age or sex, could benefit from supplementation.

“Elite athletes get tremendous oxidative stress; they burn right through their antioxidants,” said Alessi. This could include anything from antioxidants to muscle-building powders.

People who routinely take certain medications with known side effects, like steroids or anti-inflammatories like ibuprofen, would be wise to supplement based on the side effects caused by their specific medications.

Mind+Body/September–October 2013 43

health by taking supplements to one degree or another, why not?” To this end, he recommends that many of his patients take antioxidants like zinc, selenium, and vitamins A, C and E, as well as omega-3’s. Barker also feels that a host of others, like green tea extract, polyphenols and glucosamine, may positively impact specific areas like psychological health, weight loss or joint health.

Much of Barker’s expertise lies in revealing food sensitivities, or reactions to specific

”

overwhelmed. Many, if not most, are safe if taken as directed. But some need to be examined more seriously.

In 2010, Consumer Reports compiled a list of 25 supplements that were linked most frequently to serious health problems.

Unsurprisingly, some details of the report were criticized by the supplement industry as “sensationalized.” But one expert with the American Botanical Council agreed that three of those 25 “should be avoided.”

What’s not clear is whether taking supplements will make you live longer or better in the absence of a good diet.

food groups, even in the absence of overt allergic reactions. Mild reactions at the cellular level, even to whole foods like wheat, dairy or eggs, he says, can contribute to chronic digestive problems, joint pain, asthma, rashes or inflammatory diseases. In those cases, he says, supplementation may not only be wise, but necessary.

The FDA exerts little control over the supplement market, essentially allowing it to police itself regarding ingredients, dosage and research claims. The Dietary Supplement Health and Education Act (DSHEA) of 1994 requires only that companies provide truthful information on their product labels, and that they be responsible for investigating and advising the FDA of reports of adverse events associated with the use of their products. Unlike the guidelines for the more tightly regulated pharmaceutical industry, the FDA does not approve individual supplemental products for safety or effectiveness before they reach the consumer. The disclaimer on the back of every supplement bottle — from vitamin D to antioxidants like alpha lipoic acid to garlic in pill form — may offer some insight: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Estimates for the supplement industry’s overall economic effect on the U.S. market run from $60 billion to $100 billion. U.S. sales alone have consistently topped $20 billion every year since 2004. According to the FDA, there are 29,000 dietary supplement products currently on the market, but the supplement industry itself estimates that number at almost 50,000. Browse through the aisles at Whole Foods, GNC, Sprouts and Vitamin Cottage and you’ll quickly be 44 Mind+Body/September–October 2013

Coltsfoot, used for upper respiratory symptoms, and comfrey, used for coughs, heavy menstrual periods and chest pain, both have been linked to cancer and liver damage. Yohimbe, used primarily as an aphrodisiac, has been linked to heart problems. The same report stated that products intended for weight loss, sexual enhancement and bodybuilding were linked to the most problems.

The Office of Dietary Supplements, a division of the National Institutes of Health, cautions that just because a product is labeled “natural,” doesn’t necessarily mean it’s safe or healthy. The ODS website specifically warms of botanicals, or products derived from plants. Peppermint, chamomile and green teas are examples of substances that are generally considered safe to drink, but can be toxic if taken in other forms like oils or pills. Supplements also have a shelf life — 18 months to three years, generally — and their effect can vary widely.

Tarry Yoo, the dietitian, is, for the most part, skeptical. “Most of these supplements have not been evaulated under any good research studies that show that they work. They may not help, and they can cause harm,” she said.

When taken correctly, many supplements may indeed provide a wealth of benefits. And as with traditional prescription medicines, the greatest danger may be taking too much. “It depends on what you’re taking, how long you’re taking it for, and how much,” Alessi said. Says Birnbaum: “I worry about people self-diagnosing, and I worry about people oversupplementing natural nutrients.”

The science justifies his concerns, at least for those who disregard instructions.

An excess of calcium has been shown to increase the risk of heart disease. Overdosing on vitamin D can cause a condition called hypervitaminosis D, which leads to liver or kidney problems, especially in the setting of known conditions affecting those same organs. Too much vitamin C can cause anemia, iron toxicity and insomnia, among other problems. Excessive vitamin A can lead to toxicity and result in hair loss, neurological problems and reduced bone mineral density.

What about a possible link between supplements and cancer? A 2008 study published in the Journal of the American Medical Association suggested that vitamin E overdoses could lead to an increased risk of prostate cancer. The medical community has disputed this, indicating that the science of supplements is a work in progress. Alessi prefers to focus on prevention.

“How you metabolize your estrogen determines your prostate and breast cancer risk,” she said. “And we can alter the way the body metabolizes estrogen using food and supplements.” Cruciferous vegetables, she points out, contain Indole-3-carbinols, which are converted to a molecule that helps metabolize estrogen. If a person isn’t eating enough broccoli or kale, a simple supplement can actually reduce the risk of cancer from occurring at all.

Clearly there is much research yet to be done. But regardless of any new scientific breakthroughs, one thing is absolutely certain: Food will always taste better than pills.

Broyles at the start of her journey

”

Honestly I just want to keep concentrating on myself.

Mind+Body’s

Weight-Loss

JOURNEY

By Andrew Kensley

N

early three-quarters of the way through her experiment in Mind+Body’s Weight Loss Journey, Missie Broyles has begun to see the “gray area” of getting healthy. She experienced six months of solid progress characterized by steady weight loss, a healthier diet, increase in strength and energy, and improved psychological health to help her maintain her new lifestyle over the long term.

Now come the tweaks.

“Mike Rickett and I have started working out twice a week and have started doing more weights,” said Broyles, who continues to work out regularly on her own, mostly involving seasonal outdoor activities like walking and cycling.

She rides her bike to appointments, out for dinner and to the grocery store. “I wanted to kick this thing into gear.”

Missie’s Stats January

Broyles at the eight month mark.

46 Mind+Body/September–October 2013

August

Weight

171 lbs

Weight

141 lbs

Body Fat

35%

Body Fat

24.2%

Chest

42 inches

Chest

38.5 inches

Waist

40 inches

Waist

29 inches

Hips

44 inches

Hips

41.5 inches

Stephanie Tarry Yoo discusses the sugar content of grapes with Missie Broyles at King Sooper’s on Timberline, Broyle’s regular grocery store.

“I’m trying to fit in more fruit during the afternoon,” Broyles said.

“And with the weight lifting, I need to make sure that if I don’t eat a full meal within an hour of working out, I need to have a little bit of protein, like turkey or peanut butter. You’ve got to put that protein back in there to repair the muscle.”

Clearly, Broyles has learned a critical property about exercise physiology and nutrition: Her body is a finely tuned machine that does precisely what it is ordered to do, based on her activities and food choices. She is in charge.

Based on Tarry Yoo’s advice, Broyles has focused on the timing of eating, and fashioning an effective individualized meal plan. For her schedule, that means eating breakfast, getting the majority of her daily calorie intake by 4 p.m., with lunch being her heaviest meal, and trying to keep dinner under 400 calories. “About 3 or 4 (p.m.), I’ll have a snack of fruit or some whole-grain crackers or veggies and hummus. For dinner, I’ll have mostly vegetables, maybe 3 ounces of protein,” Broyles said. “For a while, I was starving around dinner time and Stephanie suggested upping my calories for breakfast and lunch. It’s helped even out my blood sugar.”

Broyles’ prior notion of eating less to lose weight is all too common. While it may make sense on paper, the body simply doesn’t work that way. “Missie’s eating a little bit less than she should, but she feels satisfied and well-fueled after exercise,” said Tarry Yoo, who continually impresses upon her pupil that food is not the enemy.

“It’s a hard concept for people living in this society to understand.

They think the only way to lose weight is to completely not eat, and that actually doesn’t work.”

Certainly, cutting calories is a good place to start if you’re trying to shed pounds. But Tarry Yoo says that body fat, not total weight, is a more accurate measure of health. “If you’re not exercising while you’re cutting calories, you’ll lose muscle as opposed to just fat. And body fat percentage doesn’t necessarily improve,” she said.

Now that Broyles knows when and what to eat, she’s turning her attention to how to find what she needs. “It’s easy to get into a pattern of eating the same old foods. I think that’s where the danger is: getting bored,” she said. She keeps stimulated by reading magazines like Cooking Light and Eating Well, mostly for the recipes. Her husband, Jim, is diabetic, so that has helped them both be more conscious of healthy choices. In the long run, though, Broyles knows

Their new workout cycle involves rotating through circuit training, strength training and high intensity intervals. Her sessions last 30 to 45 minutes and are designed to make her work harder over a shorter time period to build more lean muscle. By the end of her workouts, she feels sore all over. “Mike can be a little mean sometimes,” Broyles said, only half-joking.

“Now that Missie’s more active, we’re building her muscle to make her even more active,” said an unapologetic Rickett. “She started as a luxury car, then we turned her into a stock car, and we’re eventually going to turn her into a dragster.”

With an intense fitness regimen geared toward building power and strength comes the need to modify her diet. And this is where things can get confusing. Broyles knows she has to work on getting enough calories, but the amount of food isn’t the only thing to worry about.

Her daily exercise routine generally happens before noon, so knowing what to eat and when has been vital.

Dietitian Stephanie Tarry Yoo has cautioned Broyles to pay close attention to how she feels, as higher fat meals before a workout don’t sit well in the stomach. “We also chatted about making sure that she gets a little bit from each of the groups; some form of carbs, some form of Tarry Yoo shows to Missie protein and a little fat soon after her workout,” Tarry how to determing the proper serving size for fruit.

Yoo said.

Mind+Body/September–October 2013 47

Stephanie’s top tips Labels are federally regulated, so it’s up to the manufacturer to determine the serving size. “The only way to accurately compare two similar products is to look at the serving size,” says dietitian Tarry Yoo. Make sure you do the math when comparing different brands.

There is no nutritional requirement for dairy, only calcium and vitamin D. If you can’t eat dairy, seek out other foods rich in those vitamins.

To maintain weight, 2,000 calories a day makes sense. “If you’re looking to lose weight, you’d be looking at anywhere from 300 to 500 calories per meal, maybe 600. With that, you shouldn’t go over 1,500 calories in a day unless you’re snacking,” she says.

But a person’s needs are based on body weight, gender, age and activity, so it’s important to have a professional help you figure it out.

When searching for produce, frozen or canned is not optimal, but it’s still better than chemical-filled snack foods or none at all. Just watch for high sodium and sugar content. Says Tarry Yoo: “Food that’s frozen at its peak actually has nutrients preserved because of freezing or canning, and can be better than buying fresh produce out of season.”

To mitigate the effects of higher glycemic index foods, eat in combinations. Mixing a green salad with potatoes and chicken, for example, slows down our metabolism, and insulin levels don’t order the body to prepare for starvation.

way you can compare two products because every other number on the package is reflected back to what the company says is the serving size.”

Total calories are also important, especially for people trying to lose weight. The dietitian specifies: “If you have no idea how many calories you need, then knowing the calories in a serving isn’t that helpful.”

And along those lines, she reminds us of the “plate method” of determining servings, which holds that half your food intake should be produce, one quarter lean protein, with the remaining fourth consisting of some kind of starch, preferably whole grain.

“If you went into the store knowing that half of what you put into your body for a day will be produce, then that department needs to be a big part of your shopping trip,” Tarry Yoo said. She recommends staying on the periphery of the store because, in general, healthier foods like fresh meats, fruits and vegetables, and dairy products require electricity for refrigeration or freezing to avoid spoiling. (It’s easier to run power through the walls than the floor.) Anything in the middle of the store is more likely to contain preservatives, which could conceivably allow the foods that contain them to survive for years on a shelf.

Then, as one might expect, check the ingredient list. “If you want a whole-grain product, the first words need to be referring to whole grain of some sort,” Tarry Yoo said.

“And don’t be fooled by the word ‘enriched.’

It means white, which is not as whole, so the nutrient composition is not as beneficial.”

Enriched is different from fortified, which means adding an ingredient that was never

Regardless of a food’s glycemic index, weight is gained or lost based on a simpler equation. According to Tarry Yoo, “It comes down to how many calories you’re consuming, period. It doesn’t matter if it’s a high or low glycemic food.

Blood glucose levels are most affected by the amount of carbohydrates rather than where the carb is coming from.”

that successful long-term eating habits begin in one place.

On her trip to the grocery store with Tarry Yoo, Broyles learned some important things. First and foremost, labels contain more than fancy designs and bright colors.

“The most important thing to look at is serving size, followed by the servings per container,” said Tarry Yoo. “It’s the only 48 Mind+Body/September–October 2013

Stephanie show Missie how to compare nutritional labels on two similar snack products to ensure she get the best nutritional option.

there to start with, like calcium in orange juice or fiber in yogurt. We may well need the added features, but our nutrition expert reminds us that the primary purpose of packaging is to sell products, not make people healthy. “It costs more to buy a product that’s fortified. And putting calcium in juice doesn’t make it any less sugary,” Tarry Yoo said.

Thanks to Tarry Yoo, Broyles has learned many important details about nutrition, one of which is that different foods are converted to sugars the body can use for energy at different speeds, depending on their composition. This phenomenon is known as the glycemic index, and is measured on a scale of 0-100: An index of 100 equates to enriched white bread (bad), and zero represents fats like olive oil or butter, or foods that contain essentially no carbohydrates (less bad, depending on the actual food).

The theory holds that the faster food converts to sugar and enters the bloodstream, the more insulin the body makes to transport it into the cells. “If you spike your blood glucose, the pancreas will pop out insulin to get it back down. But cells can only store so much sugar, and the excess gets turned into fat,” she said. “Whereas a food that takes a longer amount of time (to digest), sugar is coming in at a rate that the body can handle.” This can be problematic, says Tarry Yoo, because insulin has more than one role in the digestive system. Too much of it, and we create fat, feel less full and consequently, are hungry more.

Where does Broyles go from here? With only three months left in her Weight Loss Journey, counselor Chris Berger has begun

Tarry Yoo and Broyles engage in a discussion about debate over sugar, alternative sweeteners and natural substitutes.

preparing her for the next — and longest — phase of this endeavor: maintenance.

Broyles is seeing him twice a month, and he has helped her work through a number of issues, family and self-esteem paramount among them. She knows she will have bad days, and Berger has helped her understand that life will always be full of them. “He’s so sensible. He told me, ‘Don’t worry about a crazy day. Do what you have to do, and the next day you start all over,’ ” she said.

“We’re moving out of the clinical psychology portion and moving into a growth mode,” said Berger. “It’s less about dealing with what she has to overcome, and more about planning for the future. She’s made tremendous progress.”

One of the main differences between the last eight months and the rest of her life relates to goal setting and rewards. Berger has impressed upon Broyles the importance of changing how she “pays” herself for achieving milestones, from rewards for losing pounds to praising herself for maintaining her target weight.

Despite all the work she’s done and continues to do, and the unquestionable success she’s had thus far, the challenges don’t end.

“Like all humans, Missie’s had her resistance and barriers that have prevented her from moving at a pace she would prefer, but she’s been able to be consistent. She has some fear that she might not be able to keep it up.” But, Berger explains, Broyles experienced the same fear before the year began and overcame it.

“Weight loss is not about faith and hope. What Missie’s done thus far has worked, and she sees it. She doesn’t, however, have any evidence that maintenance is going to work,” says Berger. “Like losing weight, until one actually sees what to expect, there’s a certain amount of anxiety.”

Clearly, it is infinitely harder to shed issues than pounds. Nevertheless, Berger continues to help her understand the questions she will need to answer — on her own.

“What am I going to do once I reach my goal? How am I going to keep the psyche going, that it’s going to be a true lifestyle and not just losing 50 pounds and then gaining it back? What are we going to do to keep it off and keep the momentum going?” Broyles said. “Chris asked me, ‘Are you ready to start back with your other hobbies, or keep concentrating on yourself?’ Honestly I just want to keep concentrating on myself. I have to be selfish and that’s okay. It’s okay to say no.”

Mind+Body/September–October 2013 49

the end with mike rickett

Stand up straight Your mother was right

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

W

hether it’s balancing a book on your head or using another technique, if it makes you stand up, do it. Nothing says old, tired or depressed like poor posture.

Since the first day you could walk, your mother always said, “Stand up straight!” Moms are always right—live with it.

For a few of you, your next big posture cues came from the carefully chosen words of your second mother—your drill sergeant. The first thing they politely told you—I mean, screamed in your ears— was, “Stand at attention! Act like you care!”

So what is posture? In the easiest terms, it is the alignment of your body from the most anatomically correct position. In other words, posture is having your ears over your shoulders, over your ribs, over your hips, over your knees and finally over the front of your ankles.

Pretty simple, right? Not so fast. Try standing with your back against the wall with your heels, butt, back,

50 Mind+Body/September–October 2013

shoulders and head looking forward all touching the wall — all without being able to drive a car behind your lower back. Arching your back is cheating. Stand there for a while and relax. The irony is that position should be relaxed.

Here are a few everyday, anytime tips to keep you from becoming your Cro-Magnon ancestors: • Crunches: Don’t do them; they enhance forward flexion and promote poor posture.

• Thumbs forward: If you can see the backs of you hands when looking in a mirror, your shoulders are internally rotated.

• Look forward, not down or up: Too much of either causes problems.

• When in doubt, grab the seam of your pants: It will make you stand upright.

Remember a building on a bent foundation crumbles, and so will you.

Stay healthy,

Meet Dennis and Mat...

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

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