GLOW

glow WOMEN’S GUIDE TO MOUNTAIN LIFE

FAMILY DINNERS Cook once, eat twice

just breathe FOLLOW YOUR BLISS, THE EAGLE COUNTY WAY

fine lines

DIAL BACK THE CLOCK

SUM M E R LIN E U P

Kids’ day camps

C R E AT E U N F O R G E T TA B L E M E M O R I E S at The Ritz-Carlton, Bachelor Gulch I N D U LG E Among our stellar collection of five mountainside dining options, your appetite for the delicious and unexpected in easily appeased.

CO N N E C T We will transport you to a place of renewed connection through our finely crafted experiences for guests of all ages.

R E L AX Escape to our award-winning spa, where the pure mountain air and natural surroundings will inspire and rejuvenate.

— Special Offers for all Colorado Residents —

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WWW.RITZCARLTON.COM

n o ns o r t J ra ra a nd sp ck m eci ’s em al P or se la y o cti ce f t on ho of for s e th af e h the fe ik cte in da d gt by ra y! ca i l nc er .

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The only thing more beautiful is the cause.

Join us on Sunday, September 18 for a unique and easy five-mile hike at the peak of Beaver Creek’s aspen viewing season. Along the way, enjoy gourmet tastings from several of Beaver Creek’s finest restaurants, finishing with dessert and wine. All to benefit Jack’s Place, a cancer caring lodge, and Shaw Regional Cancer Center.

SEPTEMBER 18, 2016 ADULTS: $100 | TEENS 13-18: $50 CHILDREN 12 & UNDER: FREE

SPONSORSHIP INFORMATION & TICKETS l HIKEWINEDINE.COM | (970) 569-7766 | VVMCDEVELOPMENT@VVMC.COM

glow inside

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- features -

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Women Who Race

That Youthful Glow

Double-Duty Dinner

First or last, just go out and do it — even if you're over 40. Prepare by knowing more about injury prevention and performance enhancement.

What to do daily, monthly and even annually to keep your skin healthy and happy.

Chef Kelly Liken shares her secrets for cooking once and eating two (or three) family meals.

by kimberly nicoletti

by car amie schnell

by heather hower & kimberly nicoletti

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INNER GLOW 8

OUTER GLOW 20

Women are discovering the passion and power of their minds.

Where fashion meets function.

Mind Over Matter

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Workout Wear

by heather hower

by heather hower

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For The Cook Inspired tools, new gadgets. by dominique taylor

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Spa Ahhhhhhhhhh Plan a full day of pampering. by kim fuller

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Salads For Every Season

FAMILY 25

Local chefs are inspired by ripe ingredients and interesting combinations.

Pet Power

by kim fuller

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That doggie in the window is worth more than you might think. by kimberly nicoletti

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Summer Fun-Fun-Fun Camps and programs for every kid. by kim fuller

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Mountain Dogs Gear for the canine living the Rocky Mountain lifestyle. by kelli holtz

& wren bova

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Colorado's Wage Gap

VALLEY LIFE 36 For Better Or Worse

Intimate relationships in Vail have unique challenges, as well as advantages. by kimberly nicoletti

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Right-Size Your Home Don't move, but improve — make your home work for you. by wren bova

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Be Happy Now Positive psychology is changing the face of therapy — and literally changing brain structure. by kimberly nicoletti

Equal pay in Colorado would grow the state's economy by $9.2 billion by lisa christie

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O pen 7 da y s m 10am-9p

W H AT IS GLOW? Vail Daily Magazine Group GM SUSAN LUDLOW | sludlow@vaildaily.com Editor WREN BOVA | wren@vaildaily.com Art Director CARLY ARNOLD | carnold@cmnm.org

Restore, Relax, Refresh

Mountain Massage • • • •

Foot Massage & Reflexology Full body Massage Back massage Short Break Refresh Massage

Associate Editor STEPHEN LLOYD WOOD | swood@vaildaily.com Photo Editor DOMINIQUE TAYLOR

Generous Lucky Omnipotent Wacky

Marketing Director MARK BRICKLIN | mbricklin@vaildaily.com Ad Director PATRICK CONNOLLY | pconnolly@vaildaily.com

Gregarious Likeable Overachiever Wonderment

National Sales Director ALLISON ZWEIG | azweig@vaildaily.com Contributors CHARLES TOWNSEND BESSENT, KIM FULLER, LINDA GUERRETTE, KELLI HOLTZ, HEATHER HOWER, KIMBERLY NICOLETTI, CARAMIE SCHNELL

Out Call, Walk ins welcome

(East of the Sports Authority Avon)

Grateful Life-affirming Opening Wonder

Design Manager AFTON POSPÍŠILOVÁ Design Team DARIN BLISS | ASHLEY DETMERING | AMY HAWF MADELYN LYBARGER | MALISA SAMSEL Advertising Sales Coordinator CHELSEA ROSENTHAL | crosenthal@vaildaily.com Account Managers PAUL ABLING HEIDI BRICKLIN pabling@vaildaily.com hbricklin@vaildaily.com KRYSTAL BRUNELL kbrunell@vaildaily.com

CAROLE BUKOVICH cbukovich@vaildaily.com

AMANDA PICOLA apicola@vaildaily.com Circulation Manager DAVID HAKES | dhakes@cmnm.org Swift Communications President BOB BROWN | rbrown@swiftcom.com Colorado Mountain News Media GM JIM MORGAN | jmorgan@cmnm.org Vail Daily Publisher DON ROGERS | drogers@vaildaily.com Colorado Mountain News Media Production Director BILL WALKER | bwalker@cmnm.org

Saturdays July 2 - Sept 3 9 am - 2 pm minturnmarket.org market@minturn.org 970-827-5645

Colorado Mountain News Media sets high standards to ensure forestry is practiced in an environmentally responsible, socially beneficial and economically viable manner. Printed on recycled fibers containing 10% post consumer waste, with inks containing a blend of soy base. When you are finished with this issue, please pass it on to a friend or recycle it. We can have a better world if we choose it together.

The Vail Daily is a wholly owned subsidiary of Colorado Mountain News Media 200 Lindbergh Drive | P.O. Box 1500 Gypsum, Colorado 81637 p. 970.328.6333 f. 970.328.6409 Copyright ©2016 Colorado Mountain News Media.

All rights reserved. Reproduction in whole or in part without written permission is strictly prohibited.

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Go-getter Loves life Open to new experiences Willing and able

Account Director KAREN SUING | ksuing@vaildaily.com

Call 970-949-7749 for appointment 240 Chapel Place, Unit B-111 Avon, CO 81620

Genuine Lively Optimistic Wondrous

Go, do, try. You never know what you might accomplish.

Laid back, loving, laughing and a little bit crazy Organic, very important to me.

Just let the bees be!

Wild, let things grow wildly and occasionally get a little wild.

dermatology dermatology dermatology

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Karen Nern MD, MBA Karen Nern MD , MBA Karen Nern MD , MBA Undergraduate:

Undergraduate: Arizona State University – BS Undergraduate: Arizona State University – BS Arizona State University – BS Graduate: Graduate: San Diego State – MBA Graduate: SanSan Diego State – MBA Diego State – MBA Medical School: Medical School: University of California, Davis – MD Medical School: University of California, Davis – MD University of California, Davis – MD Residency: Residency: University of California, San Diego Residency: University of California, SanSan Diego University of California, Diego Medical Memberships: Medical Memberships: AAD, American Society for Mohs Surgery Medical Memberships: AAD, American Society forfor Mohs Surgery AAD, American Society Mohs Surgery

Clare Foss MD Clare Foss MD Clare Foss MD Undergraduate:

Kelly Williams MD Kelly Williams MD Kelly Williams MD Undergraduate:

dermatology dermatology dermatology Undergraduate: Georgia Institute of Technology – BS Undergraduate: Georgia Institute of Technology – BS Georgia Institute of Technology – BS Medical School: Medical School: Medical College Medical School:of Georgia – MD Medical College of Georgia – MD Medical College of Georgia – MD Residency: Residency: Eastern Virginia Medical School Residency: Eastern Virginia Medical School Eastern Virginia Medical School Medical Memberships: s: Medical Membership Medical Membership: AAD AAD AAD

Undergraduate: Harvard University – BA Undergraduate: Harvard University – BA Harvard University – BA Medical School: Medical School: Case Western Reserve University – MD Medical School: Case Western Reserve University – MD Case Western Reserve University – MD Residency: Residency: University of Pennsylvania Residency: University of Pennsylvania University of Pennsylvania Fellowships: Fellowships: Tufts Medical Center, Dermatopathology, Fellowships: Tufts Medical Center, Dermatopathology, University of Pennsylvania, Cutaneous Oncology Tufts Medical Center, Dermatopathology, University of Pennsylvania, Cutaneous Oncology University of Pennsylvania, Cutaneous Oncology Medical Memberships: Medical Memberships: AAD, ASDP Medical Memberships: AAD, ASDP AAD, ASDP

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Kathleen Mannava MD Kathleen Mannava MD Kathleen Mannava MD Undergraduate:

dermatology dermatology dermatology

Williams College – BA Undergraduate: Undergraduate: Williams College – BA Williams College – BA Medical School: State University of New York – MD Medical School: Medical School: State University of New York – MD State University of New York – MD Residency: Warren Alpert Medical School at Residency: Residency: Brown University Warren Alpert Medical School Warren Alpert Medical School at at Brown University Brown University Fellowship: Wake Forest University, Dermatopathology Fellowship: Fellowship: Wake Forest University, Dermatopathology Medical Memberships: Wake Forest University, Dermatopathology AAD, ASDP Medical Memberships: Medical Memberships: AAD, ASDP AAD, ASDP

Kelly Gaba PA-C Kelly Gaba PA-C Kelly Gaba PA-C Undergraduate:

University of Illinois – BS Undergraduate: Undergraduate: University of Illinois – BS University of Illinois – BS Graduate: Southern Illinois University – PA Graduate: Graduate: Southern Illinois University – PA Southern University – PA MedicalIllinois Memberships: National Commission on Certification Medical Memberships: Medical Memberships: of Physician Assistants National Commission Certification National Commission on on Certification of Physician Assistants of Physician Assistants

Sarah Youngblood PA-C Sarah Youngblood PA-C Sarah Youngblood PA-C Undergraduate:

James Madison University – BS Undergraduate: Undergraduate: James Madison University – BS James Madison University – BS Graduate: Wake Forest University School Graduate: Graduate: of Medicine – University PA Wake Forest School Wake Forest University School of Medicine – PA of Medicine – PA Medical Memberships: National Memberships: Commission on Certification Medical Medical Memberships: of Physician Assistants National Commission on Certification National Commission on Certification of Physician Assistants of Physician Assistants

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Medical Mohs Surgery Cosmetic Pathology Products Medical Mohs MohsSurgery Surgery Cosmetic Cosmetic Pathology Pathology Products Products Medical We offer state of the art comprehensive dermatologic care as well as Weoffer offerstate stateofofthe theart artcomprehensive comprehensivedermatologic dermatologiccare careasaswell wellasas We personalized cosmetic care in a professional and caring environment. personalized cosmetic care in a professional and caring environment. personalized cosmetic care in a professional and caring environment.

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Vail Dermatology

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Aspen Dermatology

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Breckenridge Dermatology

Breckenridge Dermatology 360 Peak One Drive, #240, Frisco, CO 80443 Breckenridge 360 Peak One Drive, Dermatology #240, Frisco, CO 80443 970-668-0998 360 Peak One Drive, #240, Frisco, CO 80443 970-668-0998 970-668-0998

contributors

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Caramie Schnell spends most days writing, editing, pitching and toddler wrangling. The former Vail Daily entertainment editor now owns her own company, SkyWrite Communications & Content, where she continues to write about the best things in life: food, adventure, culture, events and interesting people.

Heather Hower is a runner, reader, mother, writer and editor. Originally from the East Coast, she's ridden her bike in France, hiked in the Alps, swam in the Mediterranean Sea but always loves coming home to Eagle.

She has a penchant for the written word.

Linda Guerrette is a freelance photographer looking to continually showcase this incredible place she’s called home for many years. She enjoys the challenge of capturing athletes at speed as well as nature expressing itself and everything in between.

Most of her images are captured while exploring on foot, skis or bike.

Lisa Christie is director of communications for The Women's Foundation of Colorado, the only community foundation in the state dedicated to women and girls.

Kim Fuller living in and enjoying the mountains, whether she's hiking, dining out and cozying up at home. She lives and works out of Minturn as a freelance writer, filling her days with stories of the Vail Valley. See more of her work at kimfullerink.com.

Charles Townsend Bessent is a photographer based in Vail focusing on the documentation of planet earth and all of her eccentricities. He is eternally glued to a camera no matter where in the world the wind has blown him. Although he calls the Rocky Mountains home, he is equally comfortable living in a hammock or crashing on your couch.

Dominique Taylor loves the spontaneity and variety of being a photographer. The former Vail Daily photo editor is now a full-time freelancer.

Whether she’s hanging out in a busy kitchen with celebrity chefs or racing the clock to ride seven resorts in one day, she’s most comfortable with a camera around her neck and a croissant in her hand. Follow her work at dominiquetaylor.com.

Kimberly Nicoletti sees life as a creative act, whether it's performing on a stage, daring to pursue your dreams, conquering your fears — or writing about it. The freelance writer and editor lives in Summit County.

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editor's letter

WE WE AR MAN Y HATS We’ve had a lot of discussion at the office about what the women of the Vail Valley are: Strong. Active. Mothers. Businesswomen.

Intelligent. Educated. Entrepreneurial.

Skiers. Hikers. Bikers. Coaches. Cooks.

Yogis. Tenacious. Determined. Exhausted.

Joyful. Lucky. The list is extensive; it goes for pages and pages. We are many things; we wear many hats.

County data shows that 25,000 Eagle County residents are women: 47 percent have children, and a whopping 26 percent own their own business. All of them live in this beautiful, vibrant community that is by turns frustratingly expensive and amazingly supportive. In our inaugural issue of GLOW, we aim to interest, inform and inspire this dynamic population.

So whether you’re a busy mom who’s trying to put a healthy dinner on the table as efficiently as possible, or you want to press back against the constant grind of daily demands and travel a more mindful path, there is something in these pages for you.

There are challenges to living in this valley — housing is expensive, childcare is scarce.

But there are great big rewards, too, such as living amongst like-minded individuals who are interested in healthy, fulfilling lifestyles.

Creating GLOW has been a process of discovery for us, and we’re excited to share it. Thank you for reading — we hope you enjoy it.

Wren Bova editor

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inner glow MIND OVER MATTER Women are discovering the passion and power of their minds

T

here’s a movement going on, a quiet, deliberate, mindful movement that benefits everyone who participates — and even those who don’t. What’s quietly taking the world by storm? Meditation.

While meditation is hardly a new-fangled concept or trend — meditation practices are documented as far back as sixth century BCE. Even earlier: Matt J. Rossano in Cambridge Archaeological Journal ponders that perhaps meditating helped with human evolution.

Closer to home, and closer to modernday reality, though, is the fact that women are practicing meditation for a myriad of reasons with endless benefits and infinite possibilities.

» B Y H E AT H E R H O W E R

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» P H OTO G R A P H Y B Y D O M I N I Q U E TAY L O R Shell Haley

Mandy Benedict heard about Joey Klein’s Conscious Transformation from her mother; the program blends mind and body. It’s a trainer-led, fourpart series that includes teachings, meditations and daily action plans.

It simply sounded right to her from the start. She had been feeling unfulfilled, as though something were missing from her life: a connection, a richness. Now, five-and-a-half-years later, Benedict is a certified trainer who is living the benefits — physically, emotionally and spiritually.

“These practices put me in touch with a spiritual aspect within myself, that you can bring to anything that you do. It gave me access to heightened experience of intuition and connection with all,” Benedict says, her voice full of energy and joyfulness.

She credits Conscious Transformation, and her daily meditation practice, with a drastic changes in personal and business relationships; with helping her be physically stronger and more fit; helping build her business and running it with more energy and passion; with being more uplifted emotionally and spiritually; and overall being less stressed.

Mandy Benedict

“ IT’ S LE AR N I N G H OW TO MANAG E YO U R EM OTIO N S .

STRESS IS AN UNMANAGED EMOTION .”

MANDY BENEDIC T

“It’s learning how to manage your emotions. Stress is an unmanaged emotion. The amount of accountability and responsibility in my company has gone up ten times but my stress level has gone down by a thousand,” she says.

Laina Eskin, owner of Align Vail, started her journey four years ago when she was feeling uninspired and not in a great place in her life. She combines her background in physical therapy with Conscious Transformation.

“I was sort of burnt out a little, I definitely had some stuff I was struggling with: my confidence, my marriage, my body. On the outside, you would say everything is awesome, she’s busy, she has her own business, she’s happy, she has great husband, but I was struggling with stress and anxiety that a lot of us don’t know how to manage,” Eskin says. It was at this point a friend introduced her to Conscious Transformation and its four-part series, each with a different focus: mental, emotional, physical and spiritual mastery.

The sum total encourages change from within — a shift in perspective, if you will.

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inner glow

"IT’S NOT ‘WOO WOO,’ IT’ S E ASY TO U N D E R S TA N D . ” E LY S E H O W A R D

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Elyse Howard, a mother of two boys, had been focused on keeping herself healthy through physical therapy and working out. She started working with Eskin first for PT but recently decided to try out the meditation practice.

“I felt a little nervous. I was thinking, ‘this is not me. I am not a meditator.’

But I really liked it,” Howard explains.

She started on the physical mastery six-week program that focuses on “how you are moving, what you are eating. It's not ‘woo woo,’ it’s easy to understand.”

In a nutshell, it’s focusing on how you feel after eating and the choices you make — and why you make them; to be

more mindful and aware; visualizing how you want to feel when skiing trees or on a hard run and how to get to that goal.

One of the best parts for Howard was that she would do the daily 20-minute meditation with her kids as a way to wind down at the end the day. Her 10-year-old son looked forward to the time and even used the breathing during some schoolwork.

Kalie Palmer, another meditating mama who works with Eskin, recently began practicing and now starts her day with meditation. “Prior, I might wake up late or tired or just blazing through the morning, really reacting. Whereas doing

Are the thoughts you feed your mind creating the life you choose?

With our healthy, mountain lifestyle, it is easy to feel the difference physically when we fuel our bodies with good nutrition and vibrant activities. But what about the fuel we give our minds? Would you consider the thoughts and emotional patterns that you are currently practicing a healthy routine?

What you feed your mind becomes who you are.

Conscious Transformation is a personal and professional development system designed to help shift deep patterns and achieve true and lasting fulfillment.

The four part series includes:

Mental Mastery

Physical Mastery

Develop a peaceful mind

Create optimal health & well-being

Emotional Mastery

Spiritual Mastery

Define your emotional experience

Access the power of your intuition

•••

•••

ABOUT THE TRAINER: MANDY BENEDICT Eli, Elyse and Max Howard

it in the morning helps focus on being aware, of yourself and what you’re feeling, your emotions, your thoughts, and how your body is physically feeling. Here’s where you are, where do you want to be, what choices do you make? Do you make choices that are in line with who or how you want to be? What’s your optimal state or goal?” she asks.

It helps her set a positive tone and intention, which makes her feel empowered and, ultimately, grateful and aware of all she has… to know that she has the ability to choose her path.

After years of personal development, focused meditation and a formal, extensive training program led by Joey Klein, founder of Conscious Transformation, Mandy leads these transformative classes regularly throughout the Vail Valley.

CONTACT US mandy.benedict@conscioustransformation.com | 970.904.1233 www.ConsciousTransformation.com/Vail-Valley Join us on Facebook for many free community offerings – Vail Valley Conscious Transformation Group

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inner glow

Kalie Palmer

“I feel much more positive, more in control. I feel so much happier starting my day this way. I feel more positive to my kids and with my husband. I feel like I can be a more positive influence at work. It’s been huge, life changing,” Palmer adds.

Sixteen years ago, Shell Haley made her first foray into meditation. It took a few years, and this mindfulness practice has changed her life, as well. After a pregnancy that required bed rest and ultimately led to one stillborn baby and one live baby, she worked with a yogi in breathing exercises and meditation — but she wasn’t convinced yet. It was a few years later when she took a seminar

by Jon Kabat-Zinn and felt the power

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of yoga, meditation and mindfulness.

“I meditate in the morning because it brings me back to my center,” Haley says. Meditation, she explains, allows her to choose instead of react to life.

“If I see myself start to react, I breathe in and out and go automatically to my intention, so I am in integrity instead of my life being run by random thoughts.

It keeps me at my center, keeps me out of my ego, driving my life.”

Haley explains that yoga nidra meditation actually builds up the brain’s pre-frontal cortex so the meditator will be less reactive, more proactive and make deliberate choices, all of which should lead to a happier, and calmer, life.

“I FEEL MUCH MORE POSITIVE, MORE IN CONTROL. I FEEL SO MUCH HAPPIER S TA R T I N G M Y D AY T H I S WAY. ” K ALI E PALM ER

Michelle Lake had her first "aha" meditation moment more than two decades ago. It started with a blazing headache: She laid down, breathed deeply through her nose and mouth and then her body started to tingle and vibrate.

Ever since, she’s awoken pre-dawn to meditate, sometimes for a few minutes and sometimes she loses herself for an hour.

“I lie there. Inhale, deeply through my nose, breathe out through my mouth and visualize that I am connected to my higher self, bring my attention to my light that is going into my crown chakra, I have it go down my spine,” Lake explains. “Then I breathe down my spine, I visualize the light going down my spine, into Mother Earth, I visualize Mother Earth’s energy coming through my spine, then break it up into a snake where it crosses at my chakra points. I get a good energy buzz going.”

While Lake quietly meditates solo daily, she also started a program where she meditates with her friends and, really, anyone who wants to participate, on Thursday

“ E V E R Y T H I N G S TA R T S T O F L O W, YO U R LI FE B ECO M E S B E T TER THAN YO U C O U L D E V E R E N V I S I O N I T. YO U B E C O M E T H E P O S S I B I L I T Y. YO U AR E PE ACEFU L AN D R EL A XED.” SHELL HALEY nights — the second Thursday of each month Daniel Pierce shares singing bowls meditation, which transforms the practice.

“It’s a powerful experience. It doesn’t matter if you’ve ever meditated or you’re the ultimate meditator. It’s a time when you come, Daniel plays the bowls, it helps quiet the mind. Sound is healing.”

The mind is a powerful tool and meditation helps to master all it can give.

“Everything starts to flow, your life becomes better than you could ever envision it. You become the possibility. You are peaceful and relaxed,” Haley summarizes with passion.

AWAKING AWARENESS A Mindful Approach to Enhancing your Relationships through Counseling & Coaching

You deserve to live a life you LOVE through amazing relationships!

I’m your local relationship expert + life coach. If you want to stop settling for “fine” or just “ok” and want to rediscover a deeper connection through an AMAZING relationship, call me today! Whether you’re single, married or in a committed relationship I can help.

Schedule a free 30 minute conversation with me TODAY by going to my website www.awakingawareness.com or call me directly 303.717.0801

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FOR THE COOK inspired tools, new gadgets P H O T O S & T E X T B Y D O M I N I Q U E TAY L O R

Chilewich placemats are made in part with renewable vegetable compounds. They come in bright fun colors and are popular in hotels and restaurants for their durability and easy care. CFE napkin ring.

Bodrum linen napkin.

Cuisinart’s multifunctional food spiralizer is equipped with Cuisinart’s exclusive food processor blade technology, which offers home cooks three cutting options: thin or thick julienne, and ribbon slice.

The Progressive Prepworks salad spinner works with a self-retracting cord that winds up the internal colander and spins the contents, instantly draining water and drying fruits or vegetables.

Charles Viancin silicone lids are fun, natureinspired products that create an airtight seal around almost any surface to lock in moisture while storing or cooking. The lids are made with BPA-free, food-grade silicone that is oven safe (to 428F) and freezer, microwave and dishwasher safe.

Open M-F 10-7, Sat 10-6, Sun 12-5 The Crystal Building at Riverwalk, Edwards, CO 970.926.0400 www.kitchencollage.com The Vitamix S55 is a personal-sized blender with Vitamix’s renowned technology that's perfect for quick, easy meals on the go.

AV A I L A B L E AT KITCHEN COLLAGE

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The Peugeot Antique collection of salt and pepper mills honors Peugeot's almost two centuries of making mills.

inner glow Tomato and watermelon salad

SALADS FOR EVERY SEASON » BY KIM FULLER

W

hen Allana Smith needed a snack during a summer day in her childhood, she would open up the fridge and reach into a bowl of sliced tomato and cucumber. Her fingers would be coated in the same oil and vinegar that dressed the simple, bright salad.

Smith is the owner of FOODsmith Vail, a personal chef and private events company, and she still uses seasonality to inspire her salads.

“When tomatoes are awesome, why not just have a tomato salad, or a tomato mozzarella salad,” she says. “You do

» PHOTOS BY CHARLES TOWNSEND BESSENT that when the product is great — you don’t make a tomato salad in January.”

Smith always likes to add an element of “crunch” to her salads, but that doesn’t always have to mean croutons or nuts. Mindful of food allergies, she often uses puffed rice, pepitas or sunflower seeds to add that crunch without adding gluten or nuts.

“A lot of people love candied nuts, so sometimes that’s a nice way to add some sweetness to a salad,” she concedes.

She also likes to add some sort of fruit to a salad — either dried fruit or citrus supremes in the fall and winter, or fresh fruits like peaches, berries and

cherries in the spring and summer.

Fall salads can include seasonal additions like diced butternut squash and more robust cheese like one of Smith’s current favorites: Avalanche Cheese Company’s Midnight Blue.

Focus on what Smith refers to as “composed salads” — egg, pasta, coleslaw and tuna salads — when greens are not as easy to get.

When Matt Limbaugh, executive chef at Root & Flower in Vail, creates a new salad, he considers very specific elements: sweet, salty, acid and texture, as well as what is available in the season.

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inner glow Smith salads are also inspired from ingredients that are seasonally available, and she says mizuna, rocket and arugula do really well in the growing season up here in the Vail Valley. During colder months, she tends to use more bitter greens like endive and radicchio.

She often adds grains like quinoa to salad, and says to use leaves with exposed stems to catch pieces of grains in nooks and crannies of greens.

Within all the variations of salads in every season, Smith says vinaigrette is typically the most important element. Don’t put a heavy vinaigrette on delicate greens, but it’s ok to go a little heavier with heftier textures and flavors.

“If you have a good vinaigrette, you can make any salad taste great,” she says.

No recipe is required for this seasonal salad inspiration from Matt Limbaugh.

hazelnuts, bacon lardons and Brussels sprout leaves, wildflower honey and white balsamic reduction.

SUMMER Heirloom Tomato and Baby Greens Baby beet greens, rainbow chard, and nasturtiums mixed with heirloom tomatoes, grilled Olathe sweet corn, avocados and Colorado goat cheese, tossed in a smoked paprika and lime vinaigrette.

FALL Kale Salad Grilled Tuscan kale and brown sugar-roasted pumpkin, shaved speck, pickled persimmon, spiced pepitas, aged sherry vinaigrette and crumble Cambozola cheese.

SPRING Mozzarella and Grilled Asparagus English peas, grilled asparagus and torn sourdough tossed with watercress, pea tendrils and charred scallion vinaigrette. Serve on fresh Buffalo mozzarella drizzled with olive oil and lemon zest.

Here are some go-to recipes from FOODsmith's Allana Smith.

“BASIC” VINAIGRETTE

WINTER

Chef's note: "Every single vinaigrette I make starts with shallots," says Smith. Here's her everyday recipe.

Baby Spinach and Brussels Sprouts Baby spinach mixed with pomegranate seeds, pears, toasted

2 tablespoons of finely diced shallot 1 teaspoon of kosher salt

Mozzarella, grilled asparagus and English peas

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FRESH ICE CREAM MADE IN OUR SHOP!

150+ rotating flavors (8 choices at a time)

Baby beet greens, grilled corn, avocado and tomato salad

1 teaspoon of cracked black pepper 1 cup vinegar of choice (champagne, white balsamic, sherry, red wine, balsamic) 1 ½ cup canola or “blend oil” (blend can be a combination of vegetable or grapeseed oil with olive oil) ½ cup “finishing” oil (can be extra virgin olive oil, olive oil blended with lemon oil or white truffle oil, or a homemade herb oil) • Combine shallots, salt and pepper with vinegar. Whisk in oils, starting with blend oil, and following with finishing oil. Stop adding oil when vinaigrette tastes balanced: You may/ may not need all of the oil.

Option: add additional flavors as desired with ingredients like fresh herbs, spices, preserves, citrus juice or honey. Add them prior to whisking in the oils.

SUMMER Tomato & Watermelon Salad Yield: 4 servings 4 medium size heirloom tomatoes (or the equivalent of this

quantity using a variety of sizes and types of tomatoes), cut into bite size pieces small seedless watermelon, ½-inch dice 2 handfuls of fresh herbs; mint, basil, chives or cilantro, in any proportion, roughly chopped 2 quarts of local summer greens; mizuna, arugula, purslane, red and green leaf, wild rocket, oak leaf, flashy trout, spinach, red spinach ½ cup of champagne vinaigrette ½ cup of sliced toasted almonds 1 cup of crumbled feta • Combine tomatoes and watermelon and half of the herbs in a small bowl. Drizzle 2 to 3 tablespoons of vinaigrette on top and combine lightly by hand.

Portion out on 4 salad plates, leaving a space in the center.

• Combine greens and rest of herbs with vinaigrette, using only as much as needed to lightly coat. Place in a heap in the center of the plate, on top of the tomato/watermelon mix.

• Sprinkle salad with crumbled feta and toasted almonds.

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Nice additions: avocado and cucumber.

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inner glow

Caesar salad with kale and romaine

Champagne Vinaigrette: 2 tablespoons of finely diced shallots 2 teaspoons of salt 2 teaspoons of cracked black pepper ½ cup of champagne vinegar 1 tablespoon of lemon juice ¾ cup of canola oil ¼ cup of olive oil ¼ cup of extra virgin olive oil • Whisk together shallots, salt, pepper, vinegar and lemon juice until salt is dissolved. Whisk in oils, starting with canola and finishing with extra virgin olive oil. Season to taste.

WINTER

1 ½ cups of canola oil ½ cup of olive oil ½ cup of extra virgin olive oil ¼ to ½ cup of water, as needed

the extra virgin olive oil. Pay attention to the consistency of the dressing as you are adding the oils. If you start to notice that the oil is “resting on top of” the other ingredients, instead of being emulsified into the dressing, add a little water to thin the mixture as needed in order to keep the oils and the other ingredients blending together.

• When complete, taste and season, add more lemon juice, salt or pepper in order to adjust to your liking.

This will yield approximately 4 cups of dressing. If well covered in the refrigerator, dressing will hold for roughly 2 weeks.

• Slowly drizzle oils into the first group of ingredients while blender/food processor is running, starting with the canola oil and working towards

Greens: Romaine and Kale • Include as much or as little kale in your salad as you like.

• To cut romaine: remove exterior leaves which are often very

2 tablespoons of capers 1 tablespoon of kosher salt 1 tablespoon of freshly ground black pepper 5 large egg yolks ½ cup and + 2 tablespoons of fresh lemon juice (plus extra to taste) 2 tablespoons of Dijon mustard • Combine all in a blender (for a smooth creamy dressing) or a food processor (for a dressing with more texture).

Caesar Salad Dressing 4 anchovy fillets packed in oil, drained 4 small garlic cloves

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dirty, bruised, and generally more bitter tasting. Also, cut off the tips of the leaves as these are also more bitter.

Split heads of romaine in half lengthwise, cut into 1-inchwide pieces, avoiding the core • To cut kale: Gather 2 or 3 leaves of kale and loosely roll them together. Slice into thin slices, and continue until you reach the end of the leaf. Discard stems.

Cheeses We typically serve this salad with a combination of both grated and shaved cheeses, most often Vella Dry Jack (grated and tossed with the greens and dressing) and Pecorino Romano (shaved and served on top of the salad).

Other great cheese choices: Parmigiano Reggiano Asiago Grana Padano

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Croutons 4 cups of brioche, ½-inch dice 3 to 4 tablespoons of olive oil 1 tablespoon of minced garlic Salt and pepper to taste • Toss together, bake at 350˚, approximately 10 minutes until golden, stirring once during baking. Cool.

To assemble: • Combine cut greens with enough dressing to coat (this is typically a personal preference, but Caesar salad can use more dressing than most salads), a handful of the grated cheese of choice, and a few croutons. Top with shaved cheese and more croutons, as well as an awesome white anchovy if you like them!

Note: One one of the advantages of serving this Caesar salad, especially if you are serving a crowd, is both greens are hearty and will stay crunchy and hold up longer than most “softer” greens.

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outer glow Workout Wear WHERE FASHION MEETS FUNCTION » B Y H E AT H E R H O W E R » P H OTO S B Y D O M I N I Q U E TAY L O R

W

hen you’re looking good, you’re feeling good; when you’re feeling good, you’re ready to move. Gone are the days of baggy cotton t-shirts and saggy shorts (thank goodness!) for workout wear. Here are a few ideas to help you look as good as you feel when you’re getting your sweat on.

Splits59 capris and tops Available at Spa Anjali Splits59 was founded by an Ironman triathlete, Jonathan Schwartz, and Keith Peterson, a former fashion exec. The line is designed for setting a PR (personal record), getting into downward dog or looking good grabbing a latte. Quick-drying fabric, flat seams, fluff threads and plush elastics guarantee a comfortable workout. The fun geometric patterns and bold colors are just for style.

—

Lole skort and cardigan, Arc'teryx hoodie Available at Ptarmigan Sports Saucy and performance-oriented, the Lole Justine skort will keep you going on long runs — and looking pretty cute afterwards when paired with Lole's Essential Cardigan. With Colorado’s ever-changing weather, a jacket is a must. Check out the Arc'teryx Atom SL hoodie that’s lightly insulated for chilly early-morning runs but breathable for afternoon heat.

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Cordillera Day Camp Ages 5 - 12 Ages 5 - 12 June 1 - August 19, 2016 June 1Monday - August 19, 2016 - Friday Monday Friday 9 a.m. - 5 p.m.

9 a.m. - 5 p.m.

CLINICS AND ADVENTURE DAYS In addition to the variety of fun and educational opportunities,

CLINICS AND ADVENTURE DAYS offered through camp each

clinics and Adventure Days are

In addition to the variety of fun and educational opportunities, clinics and tennis, & swimming.

Adventure Days are offered through camp each week.

CONTACT All clinics are taught by 970-926-6273 certified professionals: golf, adreessen@cordillerametro.org tennis, & swimming.

INFO AND REGISTRATION week. All clinics are taught by certified professionals: golf,

cordilleraliving.com/recreation-and-amenities

CONTACT ON Cloud shoes and Swiftwick compression socks Available at Peak Performance Swiss precision plus running technology equals the ON Cloud Flyer running shoe, which provides a strong foundation and barefoot feeling.

For an added burst of color and energizing steps, pair with SwiftWick compression socks, made of Nobel Prize-winning (seriously) Olefin and nylon. Available in a variety of festive colors and lengths from knee to ankle.

970-569-6273 adreessen@cordillerametro.org

INFO AND REGISTRATION cordilleraliving.com/recreation-and-amenities

MAKE A DIFFERENCE

Maka Daotrioity

—

FunkyYoga Warrior Girl hoodie, OneLeaf skirt, Liquido leggings

Available through Shannon Patterson at shannon-yoga.com Who knows yoga-wear better than a yoga teacher? Shannon “Yoga” Patterson loves Liquido yoga pants — buttery soft, cut right to stay put and cool for hot temps. Some days a little derriere coverage is welcome: The OneLeaf Reversible Mini Skirt does just that. Patterned on one side and solid on the other so it works with crazy prints or plain black. Pop on the Warrior Girl Burn-Out hoodie after a sweaty class. Note the “om” ponytail: Eastern culture says don’t wear black over your heart because it doesn't let your inner light shine out. This shirt let's you shine bright.

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outer glow

Spa ahhhhhhhhhh PLAN A FULL DAY OF PAMPERING

E

scape into a serene spa for the morning and you may be reluctant to emerge from your cocoon-like, full-length robe.

There’s a delightful decadence in a “wholeday wellness experience,” as described by Mary Gunderson, spa director at the Four Seasons Resort and Residences Vail. It takes some time, but once you’re immersed in the soft lighting, soothing music and tranquil scene of a spa facility, the schedule inside isn’t stressful.

“It’s hard when you come in for an hour massage and then you leave, because sometimes you don’t really get a chance to relax, versus when you make yourself take a chunk of time,” she says.

Receptionists at spas like the Four Seasons know how to build itineraries for individuals, couples and groups, and all you really need to know is what you’re looking for. Several treatments, and maybe a meal, need to be spaced out to create relaxation and ease at every turn, so leave the chronology up to the experts.

“You want to fit in your body treatments first, then your esthetic, then nails and hair,” explains Gunderson.

Because no woman would want to get her nails done, smudge them up in the sheets

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» BY KIM FULLER

during a facial and then smoosh her fresh face in a cradle during a massage. Just like after a rich, shea butter body wrap, it would be nonsensical to slip into a shower and wash away all of the healing products.

Proper scheduling and pace can make or break a comfortable cadence for the whole spa experience. Ideally, there’s no rushing and no waiting — just relaxing.

“I think multiple services is nice because you have that variety, and you have something to look forward to,” says Gunderson.

But sometimes a full day at the spa doesn’t fit in the schedule or the budget, and one special treatment can be the mind and body boost you need.

For an affordable massage option, Simply Massage in Vail and Avon charges $45 for a 30-minute session, $75 for a 60-minute session and $105 for a “Simple Indulgence” 90-minute session — or buy a punch card and pay less per treatment.

One of the more affordable full-service options in the valley is Manor Vail Spa, with 50-minute body treatments that start at $125, and 50-minute Eminence facials for $145. The spa has a cozy and quiet setting, and also offers full nail and waxing services. Ask about Manor Vail’s custom party packages, where groups can

The Four Seasons spa facilities include a water sanctuary as well as well appointed treatment rooms.

“I THINK WHEN PEOPLE ARE LOOKING FOR AN E S C A P E , A S PA I S A G R E AT O P T I O N O R D E S T I N AT I O N T O H ELP YO U AC H I E V E T H AT. C E L L S P H O N E S A R E O F F, A N D E V ERYO N E K N OWS: ‘ I ’ M AT T H E S PA — DON ’T BOTH ER M E .”

MARY GUNDERSON

combine spa services, poolside cocktails and treats like chocolate-covered strawberries to add some indulgence to a celebration or gathering.

And waiting for the off-season can have its benefits. Some terrific spas offer some great deals, including facial and massage package deals that can be paid for in advance and used for several months.

FULL RENEWAL Kim Mutz, spa manager at The Sonnenalp in Vail, says a full spa day can begin more than an hour before your first treatment when you change into your plush spa robe and sandals.

“Stop by our spa bar for a mimosa to begin your day,” Mutz says, “and relax in the heated indoor-outdoor pool and whirlpools.”

After a stop at both the steam room and sauna, Sonnenalp guests can rinse off in one of the tsunami showers, and then sit by the lounge to wait for their therapist. Mutz recommends the 80-minute Seasonal Scrub, which includes a fullbody Swedish massage, followed by a 50-minute Signature Facial and 10 minutes at the oxygen bar.

After a lunch break, manicures and pedicures round out a six or seven-hour day.

Start your spa day at The Four Seasons with movement. The fitness area has group classes in the morning, or book a private at whatever time you wish.

“Yoga frames the day,” explains Jodie Oleson, spa receptionist and yoga instructor. “You come in, you stretch, you open up your bloodstream and then you’re relaxed to move into the rest of the day.”

After time on the mat or in the gym, check-in at the spa to head toward the elaborate water DON RIDDLE, TODD WINSLOW PIERCE

sanctuary before your first treatment. If you’re planning to have lunch or a snack, food and drink orders can take up to 40 minutes, so look over a menu at the reception desk and get your order set.

The Four Seasons spa has a variety of luxurious body treatments, but sometimes a Swedish massage will do the trick. Add in any or all of the $20 enhancements, like the Scalp Ritual or Quench Foot Scrub, the Shea Butter Massage or the Arnica Muscle Relief.

Follow-up with an esthetic treatment — a facial like the The Skin Comfort that features NaturaBisse, an anti-aging, luxury product line out of Spain.

The calming facial is designed to help with hypersensitivity, rosacea and sunburned skin.

Revel in a hearty or healthy bite to eat next to the fireplace in the co-ed lounge. The spa and pool menu includes soups, salads, sandwiches and snacks to share. The Strawberry Fields salad is light and flavorful, with spinach, fennel, strawberry, gorgonzola, onions, rubbed chicken and peanuts. Celebratory bubbles or a glass of chardonnay can add an extra special, post-treatment touch.

“We are really more focused on customization versus just outlining what you should do,” Gunderson says. “Customization is the best way to identify what people are looking to get out of their whole experience — what works for their timeline, their budget and their overall desires.”

“I think when people are looking for an escape, a spa is a great option or destination to help you achieve that,” says Gunderson.

“Cells phones are off, and everyone knows: ‘I’m at the spa — don’t bother me.”

The Sonnealp spa includes outdoor areas to capitalize on Colorado's reputation for sunny, sunny skies.

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family

PET POWER That doggie in the window is worth more than you might think Âť B Y K I M B E R LY N I C O L E T T I

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family

M

urphy works for Vail Pet Partners.

One of his jobs involves helping students at Vail Mountain School practice reading skills. He underwent a high level of training to assist kids, but it wasn’t quite the same as other teachers’. For instance, rather than mastering grammar, he had to learn to “leave it” when kids drop cookie crumbs. He also trained to place his nose exactly where it’s supposed to rest while kids read.

As an 8-year-old Golden Retriever, Murphy has aided countless patients at Vail Valley Medical Center and Jack’s Place by calming anxiety, decreasing blood pressure and supporting healing processes. Since March, he has motivated kids and significantly reduced their self-consciousness about reading aloud.

So far, one girl brought in an entire bag of books for Murphy, because she “didn’t know which one the dog would like,” says Laura Sellards, Murphy’s handler. Another boy tucked the book he was reading under Murphy’s chin so Murphy could see the pictures as well. Yet another boy rested his hand on Murphy’s head while reading.

“He struggled with reading (otherwise), but Murphy provided a comforting and calming factor,” Sellards says.

Sellards has witnessed kids who stumble over words breeze through two or three pages with Murphy by their side, and then suddenly, every word stumps them, even ones they just read a page ago. Sellards notices it has something to do with their inner critic or anxiety creeping in, because once she reminds them to hug Murphy or show him one of the pictures, they’re able to read well again.

“When children get to read to a dog or pet, the dog never corrects them or laughs at them,” she says. “It gives them something to look forward to; they’re so excited to read, which they weren’t before (the pet program).”

Kate Drescher, a clinical psychologist who launched the program at Vail Mountain School, says over a hundred parents have signed releases for their kids to participate in the program.

“It gives them an opportunity to practice ordinary skills with confidence and get unconditional positive regard,” Drescher says.

“They leave quite content … There seems to be something special happening between them and the dog.”

HUMAN-ANIMAL BONDS Colorado mountain culture has naturally embraced the importance of living, playing and working with dogs; it’s not uncommon to see a dog sprawled out in a chiropractor’s office, retail store, or,

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in Sellards’ case her real estate office.

“Murphy is like my wingman,” Sellards says. “He goes everywhere that he legally can with me. He is just such a soothing, constant and loyal presence in my life.

“They’re so much (more intuitive) than we are as humans. We always go for a hike, so if it’s a normal day, he will remind me by dropping his ball, but if for some reason it’s a stressful day, he just knows, and he doesn’t put any additional demands on me. No matter what I do, he still loves me unconditionally.

He only sees the good things I do.”

And perhaps, “seeing only the good” is why dogs can have such a powerful impact on kids’ — and adults’ — lives.

Dogs offer unconditional, judgementfree love. So they are terrific companions for both children and adults — especially those who have a strong "inner critic" voice.

“ N O M AT T E R W H AT I D O , HE STILL LOVES ME U N C O N D I T I O N A L LY. H E O N LY SEES THE GOOD THINGS I DO.” LAURA SELLARDS

RESEARCH BEHIND WAGGING TAILS Studies from Virginia Commonwealth University showed improvements in employee stress levels, as well as overall productivity and satisfaction, when dogs were allowed in the workplace.

Sellards’ experience with Murphy at Vail Valley Medical Center corroborates the claim.

“Their faces just light up when a dog comes in,” she says, “and the effect snowballs to patients when caretakers are happier.”

It’s not a far stretch to believe when parents interact with pets, the “happy wagging” spills over to childrearing.

After so much anecdotal evidence, researchers are amassing more and more proof to explain the adage about man’s best friend.

One study by the American Psychological Association measured oxytocin levels — a hormone with such benefits as relaxation, attachment, trust, psychological stability and empathy — before and after participants played with an unfamiliar cat or dog for 10 minutes.

The results were interesting: Participants who had lived with four or more dogs in their lifetimes released more oxytocin after playing with the unknown dog (but not the cat). Many

participants also demonstrated a greater trust in strangers. On the other hand, people who hadn’t lived with animals didn’t see an increase in oxytocin. The study concluded that oxytocin release depends on previous pet interaction.

It implies the importance of kids playing with animals early in life.

“Positive human-animal interactions have farreaching benefits,” according to the Colorado Link Project, which strives to reduce cruelty to animals.

The connections encourage cooperation, playfulness, comfort, affection and other physical, emotional and behavioral assets. Initial research indicates the human-animal bond extends to more positive human-human interactions and better overall social functioning.

Sellards personally experienced the power of therapy dogs after caretaking for family members in hospitals.

“It was the highlight of my day when the dog came in,” she says.

So, when she got Murphy, she committed to giving back. When she walks into hospitals, it gives patients — both kids and adults — more energy, she says. And, at Vail Mountain School, the students always ask what Murphy’s favorite book is. As it turns out, he likes them all.

BY THE NUMBERS —

62%

of US households own a pet, which equates to

72.9 million homes:

78.2 million own dogs

86.4 million own cats

16.2 million own birds

Over 97% of people agreed with the statement,

“My pet is a member of my family.”

— Source: American Veterinary Association

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SUMMER FUNFUN-FUN Camps and programs for every kid » BY KIM FULLER

T

here’s just something about summer camp. Whether it’s a cozy day of arts and crafts, or a fun-filled week of outdoor adventure, camp provides a platform for excitement, new friendships, laughter and learning.

With day camps, week-long sessions and overnight trips, the Vail Valley has a variety of summer camps that will keep kids smiling all season.

VAIL RECREATION DISTRICT The Vail Recreation District youth summer camps feature handson learning about the natural environment, adventure-packed days including rafting and caving, arts and crafts, plus active sports of all kinds.

"The VRD offers numerous day camps for kids of all ages that

Beaver Creek Kids' Day Camp

recognize the recreational desires of youth and how to provide adventure for children with little legs and big spirits,” says Chad Young, VRD Director of Youth Services. “Our low camper-to-counselor ratio ensures each child will receive individualized attention while enjoying a day full of excitement and education.”

VRD’s new Camp Eco Fun Campouts offer an overnight adventure at Sweetwater Lake or Gore Creek Campground for kids ages 6 to 12.

Science and eco-focused camps

Camp Cordy

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provide children with fun-filled exploration and games, and sports camps cover the gamut of activities from baseball, basketball, volleyball, skateboarding, lacrosse, flag football, soccer, hockey, tennis, gymnastics and golf. All camps fill on a first-come, first-served basis and early registration is encouraged through the new online registration system. vailrec.com

TOWN OF AVON RECREATION CAMPS Hosted through the Town of Avon Recreation Department, children ages 5 to 12 can learn new skills while making new friends, with adventures that include horseback riding, sailing, rock climbing and zip lining with Avon Mountain Adventure Camp.

“Our goal is to send your children home healthy, smiling and exhausted from a day full of adventure and laughter,” says Jamie Taylor, guest services coordinator. “Our outstanding staff members, structured day plans, competitive pricing and unbelievable field trip lineup is what sets our camp apart from the rest of the valley.”

Avon also offers a summer camp for kindergarten through second graders, ages 5 to 8. Summer camp hours are from 7:30 a.m. to 5:30 p.m., and campers can come whichever days work best for family schedules. avonrec.org

BEAVER CREEK KIDS’ DAY CAMP “Summer days are spent in endless ways — swimming at hot springs, river rafting, taking golf lessons, kayaking, rock climbing, horseback riding, paddleboat, chairlift rides, stand-up paddle boarding, Jeep tours, paintball, mini-golf, bungee trampoline, ceramics, face painting, park play, go karting, tennis and pony rides — just to name a few,” shares Patty Wall, director of the Beaver Creek Kids’ Day Camp.

“Beaver Creek Kids’ Day Camp is a great way for kids to get a true Colorado outdoor experience.”

The camp offers three programs: Discovery Camp for ages 5 to 7 years old, Adventure Camp for ages 8 to 13 years old, and Five Star Camp for ages 5 to 13 years old — an option that gives siblings the chance to stay together.

Each program has its own daily calendar, ensuring every day is different.

With flexible registration, kids can go for one day, one week or all summer long. Drop-off is from 9 to 9:30 a.m. and pick-up is from 4:30 to 5 p.m. beavercreek.com/family/ summer/kids-day-camp-summer

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YouthPower365 prepares over 4,000 Eagle County children for success through year-round:

WECMRD Western Eagle County Metropolitan Recreation District hosts its Summer Rec Kids Day Camp Program at three locations throughout the valley — the Gypsum Recreation Center, the Eagle Pool and Ice Rink and the Edwards Fieldhouse. The program is offered Monday through Friday for kids ages 5 to 12.

Activities include swimming, tennis, rock climbing, group sports, games, biking, hiking, gymnastics and arts and crafts. Each week follows a theme, like “Fun & Fitness,” “Christmas in July,” “Nature Lovers,” or “Party in the USA.” Campers can also attend special field trips to local recreation hot spots.

Sports camps are available for kids ages 5 and up, including BMX and mountain biking, lacrosse, baseball, golf, soccer and gymnastics. wecmrd.org

Toys, Gifts, & Clothing from Baby to Teen

Early Childhood Education

Afterschool Academics

Parental Support

Summmer Programming

Scholarship Opportunities

Recreational Activities

SOS OUTREACH As a non-profit for at-risk youth, SOS Outreach leads various types of wilderness trips based on the age and experience of SOS students. Its

Get involved at youthpower365.org or call 970.777.2015 S U M M E R 2 016

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family Alpine Arts Center

programs teach adventure skills, along with local wildlife and ecology, as well as a value-based leadership curriculum.

The entry-level front country day program is the 4-Day Backyard Adventure, where a new outdoor sports is introduced every day. Activities include day hiking, rock climbing, service learning, and paddle boarding, while older, more experienced students can participate in basecamp adventure sports and backpacking trips.

“Our backpacking explores some of the most beautiful areas of the Holy Cross Wilderness and Flat Tops Wilderness within the White River National Forest,” says Scott Partan, SOS Outreach program manager in Eagle County. “Students will travel through montane and subalpine forests, through flower-filled, high alpine meadows and over rocky ridge lines — traveling between 3 to 8 miles per day and carrying all necessary camping gear and food.” sosoutreach.org/program-resources/ regional-information/eagle-county

CAMP DEEP END At Camp Deep End, kids start the day with a reading and math enhancement exercise. All academics are gamebased, not from worksheets. In the second half of the day, kids can get out and enjoy time in local parks.

“I wanted to create a summer program that would not only exercise the kids’ minds and creativity, but also keep their bodies active during the freedom of the summer months,” shares Joey Peplinski, director of Camp Deep End, who started the program after being a teacher for nine years.

Camp Deep End is located at the Eagle County Charter Academy in Edwards. It runs Monday through Friday, from June 6 through July 29 (no camp on July 1 or July 4). campdeepend.com

CORDILLERA DAY CAMP Also known as “Cordy Camp,” Cordillera Day Camp is held at the Trailhead Clubhouse and Pool every summer from June through August. Campers age 5 to 12 can enjoy swimming, tennis, golf, fishing, arts and crafts, games and more up in Cordillera. cordilleraliving.com/recreation-andamenities/the-cordillera-day-camp

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BEAVER CREEK CHILDREN’S THEATRE COMPANY “This summer we are celebrating our 30th birthday of Beaver Creek Children’s Theatre Company,” says director Brian Hall. “It’s amazing that it has been 30 years since I and three actors started our shows, and how we have grown.”

The group plans special shows all summer long, and this year they will have a big celebration with a big show and birthday cake. beavercreekkids.com/the-beavercreek-childrens-theatre-company/

SPANISH IMMERSION DAY CAMP H&M Spanish Programs at Homestake Peak School offers Spanish Immersion Day Camps for English-speaking students who want to learn and fully experience the Spanish language.

Students engage in Spanish through storytelling, acting and movie-making, real-life reenactments, sports, music, arts and crafts and vocabularybuilding games. The day camp is meant for kids entering 1st to 5th grade, and it’s held from July 18th through July 22. hmspanishprograms.com

BRAVO! VAIL’S EDUCATION PROGRAMS Children can experience real orchestral instruments at the Instrument Petting Zoos presented by Bravo! Vail.

Kids and adults can enjoy free and informative performances at the Vail Library with Little Listeners, which also includes a musical activity or mini instrument petting zoo for kids.

“Bravo! Vail's Education programs throughout the summer provide children of all ages with the opportunity to experience classical music in a fun and approachable way,” says Keelin Davis, education and community engagement coordinator for Bravo!.

“Through hands-on Instrument Petting Zoo events, as well as the multitude of kid-friendly professional performances

presented at local libraries, like Little Listeners at the Library, children and families have the chance to get up close and personal with Bravo’s world-class musicians.” bravovail.org

ALPINE ARTS CENTER Themed art sessions for kids are held from the end of May through the end of August.

“Summer is our busiest time of year, and we are excitedly planning lessons to go along with our new camp themes,” explains Lauren Merrill, owner of Alpine Arts Center.

The teaching team has been busy collecting items like Legos, toilet paper rolls, white sheets for batik tapestries and tie-dye.

For children ages 3 to 6 and 7 to 12, classes like”Adventures at the Circus,” “Yummy Art,” and “Parade Float Extravaganza”” give them the opportunity to explore a variety of mediums, including painting, drawing, ceramics, sculpture and printmaking.

New this year is the option for tweens, kids ages 10 and up, who excel at art to join any of Alpine Arts Center’s teen camp sessions. These session require a full week registration for ongoing projects, and camps meet from 1-4 p.m. throughout the week.

Teen and tween sessions include “Drawing & Illustration,” “Teen Clay Camp,” “Mosaics,” and “Silkscreening & Batik.” alpineartscenter.org

VAIL MOUNTAIN BIKE CAMP Morning sessions of bike instruction and riding offered through Vail

Mountain Bike Camp are for kids at least 7 years old who are very strong riding on pavement, as they will be riding on dirt. They must be comfortable shifting gears and completing six or more miles at a time. The camps are Tuesdays through Thursdays, 9-11:30 a.m.

Kids must bring their own tuned up mountain bike with gears, helmet, camelback or water bottle on their bike, snack for each day to carry, gloves and bike shorts.

After kids’ camps each day, adventure camps are offered until 2:30 p.m. Kids bring their own lunch for this session. vailmountainbikecamps.com

VAIL STABLES SUMMER CAMPS Vail Stables has a small camp for kids ages 3 to 12, where kids learn how to care for and ride horses and ponies.

They learn the names and types of brushes that are used during the grooming process, as well as the names and parts of a saddle while they work with snaps, straps, buckles and hooks. ”It’s a fun, playful atmosphere, with kind instructors that focus on safety, anticipation and prevention of problems, and awareness of one’s surroundings,” explains owner Kym Luck.

Parents can register children for a flexible amount days. The Horse Camp for kids 6 to 12 is always a full-day, and includes trail rides, games on horseback and lunch at a scenic spot in the mountains. Some programs are half-day, and may be combined to create a full-day experience. Pony

Camp and Cowboy Camp have an additional feature that allows children to attend on an hourly basis, while parents can enjoy a spectacular, scenic horseback ride. vailstables.com

WALKING MOUNTAINS SCIENCE CENTER Summer science camps through Walking Mountain Science Center are for kids ages 6 months to 18 years.

The group’s tagline for the summer is: Let's rescue summer from the indoors! A worthy endeavor indeed. Camps such as "Nature Tykes," “Winged Wonders,” “Mysteries of the Night,” “Tracks and Trails,” and “Backpacking Basics” help children to experience nature and

Walking Mountains Science Center

investigate scientific concepts within it.

Single-day programs are offered, as well as the week long day camps and overnight camps. walkingmountains.org/project/ vail-summer-science-camps/

Walking Mountains Science Center

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MOUNTAIN DOGS Gear for the canine living the Rocky Mountain lifestyle Âť S E L E C T I O N S B Y K E L L I H O LT Z & W R E N B O VA

Sidecar, dogcar?

The Leon Engineering bike tow leash allows dogs to run while their owners ride. The bar trains dogs to stay in the heel position, and prevents them from tipping over the bike, impaling themselves or getting tangled. Available at Fresh Tacks Pet Shoppe in EagleVail.

Portable potables Water Rover's handsfree, waste-free, leak-free, hassle-free water bottle has an attached bowl. When your dog is thirsty just unplug the bottle, lay it flat on the ground and the water will flow into the bowl. When Fido is done, the leftover water goes back in the bottle.

Available at The Pet Spot in Edwards.

Puppy love Brown Jordan has introduced a line of outdoor pet beds this season. Made from outdoor fabrics, these perfect pet pads can be left out in the rain and sun without worry. Available in a variety of styles from Inside Out Home Furnishings and Design in Edwards.

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DOMINIQUE TAYLOR

More water, please Another low-tech option for bringing water on the trail, the Gulpy water dispenser for dogs clips to a belt.

Simply flip open the tray and let your dog drink. Available at The Pet Spot in Edwards.

Clean up The Kurgo Mud Dog Travel Shower turns any standard plastic bottle into an impromptu pet shower that will last for a couple of minutes.

Made with food-grade silicone, it's dishwasher safe.

Available at Fresh Tracks Pet Shoppe in EagleVail.

ÂŤ Be Bold Bold Lead Designs' all-American leather dog products are made by hand in Aurora, Col. Founder, owner and designer Katrina Boldry created the company when she tried to replace her beloved leather guide dog leash and couldn't find anything suitable. So she made her own. Her leather dog leashes and collars are both beautiful and well designed; most products can be customized, too. Available online at boldleaddesigns.com.

Circle play Tether Tug's polemounted tug toy comes in three sizes to accommodate different breeds.

Dogs get a cardio workout while playing. Available at EagleVail's Fresh Tracks Pet Shoppe

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COLORADO’S WAGE GAP Equal Pay in Colorado Would Grow the State’s Economy by $9.2 billion » BY LISA CHRISTIE

T

he Women’s Foundation of Colorado (WFCO) continues to be the only community foundation in the state dedicated to the economic self-sufficiency of women, girls and their families.

WFCO builds resources — including research, advocacy, grantmaking and leadership development — to create systemic change for women and girls.

In late 2015, The Women’s Foundation of Colorado supported two research endeavors to understand the greatest obstacles and opportunities for women and girls in Colorado.

WFCO funded the report “The Self-Sufficiency Standard for Colorado 2015,” by the Colorado Center on Law & Policy, which analyzes how much income Colorado families in each of the state's 64 counties must earn to meet basic needs without public assistance. The Self-Sufficiency Standard takes into account housing, child care, food, transportation, health care, taxes and more.

The report determined that in Eagle County a single parent with a preschooler and school-aged child must earn $28.58 per hour, or $60,363 annually, to make ends meet, which is 300 percent higher than the federal poverty level.

“In Vail Valley, we know that almost 10 percent of women live at the poverty level, but there are so many more who cannot even meet their families’ basic needs, let alone save for the future or put money away for emergencies,” says Lauren Y. Casteel, president and CEO of The Women’s Foundation.

“Knowing what it actually costs for women and their families to be economically self-sufficient is critical in guiding our public policy, advocacy, and grantmaking endeavors.”

The research was shared with managers of workforce training programs, nonprofits, policymakers, legislators and the media as a platform to discuss wage adequacy and policy effectiveness.

Additionally, WFCO published and shared with the same audiences “The Economic Status of Women in Colorado” in partnership with the Institute for Women’s Policy Research (IWPR).

The research found that if women in When Colorado Colorado earned the achieves pay same as comparable equity, 50% less men, the poverty rate for all working working women women would be cut will be living in half and the state in poverty and economy would grow by an additional $9.2 $9.2 billion will billion, or 3.0 percent be added to the of the state’s 2014 state's economy GDP. Yet, equal pay remains elusive: if progress continues at the current rate, the state’s gender wage gap will not close until the year 2057. Currently, the gender earnings ratio in Colorado is 80.0 percent, yet Hispanic women earn just 54 percent

Colorado's Gender Wage Gap 36.5% of single mothers with children under 18 live in poverty

-$7,224

same same lev age - same numb el of edu cation - saer of hours worke d me urban /rural sta tus

$

wages 34

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Nearly 25% of black and Hispanic women live in poverty

TH E S ELF-S U FFI C I EN C Y S TAN DAR D By the Colorado Center on Law and Policy

The Self-Sufficiency Standard calculates the income required for a family to meet basic needs without public or private assistance in each of Colorado’s 64 counties. The Standard increased about 53% on average across Colorado between 2001-2015. For more information, visit http:// cclponline.org/our-issues/economic-self-sufficiency/ Self-Sufficiency Wage » One parent, two children, Summit County

$69,740

Self-Sufficiency Wage » One parent, two children, Eagle County

$60,363

Self Sufficiency Wage » One parent, two children, Denver County

$57,409

Poverty Income Level » Family of three, federal guideline

$20,090

Full-Time Minimum Wage » $8.23 per hour, Colorado guideline

$17,118

“ I N VA I L VA L L E Y, W E K N O W

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T H AT A L M O S T 1 0 P E R C E N T O F W O M E N L I V E AT T H E P O V E R T Y LEVEL, BUT THERE ARE SO MANY MORE WHO CANNOT E V E N M E E T T H E I R FA M I L I E S ’ BASIC NEEDS.” of white men’s earnings, while black women in the state earn just 65.5 percent of white men’s earnings.

“The findings in this briefing paper are a call to action for Coloradoans,” says Casteel.

“Accelerating all women’s progress is not only key to improving the wellbeing of women, children, families and communities, it is critical for improving the economy for everyone in Colorado. We can confidently say that pay equity is not a women’s issue, it’s everyone’s issue.”

More promising, “The Economic Status of Women in Colorado” research found that Colorado ranked fourth in the nation for the percent of women with at least a bachelor’s degree, at 37.5 percent, compared with 29.7 percent in the United States overall. Between 2001 and 2013, the proportion of

L AU R E N Y. C A S T E E L all employed women in managerial or professional occupations — jobs that mostly require at least a college degree and offer opportunities for higher earnings for women — increased by 6.2 percentage points, from 36.4 percent to 42.6 percent.

In addition to research and using it to guide the Foundation’s public policy efforts, WFCO focuses on grantmaking. In December 2015, WFCO announced grants totaling $802,000 to nonprofits statewide, including Bright Future Foundation, The Youth Foundation, Walking Mountains Science Center and The Cycle Effect in Vail Valley.

To support The Women’s Foundation of Colorado in helping every woman and girl in Colorado reach her full potential, or to attend the annual Vail Valley luncheon on August 3rd, visit wfco.org.

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valley life For better or worse INTIMATE RELATIONSHIPS IN VAIL HAVE UNIQUE CHALLENGES, AS WELL AS ADVANTAGES » B Y K I M B E R LY N I C O L E T T I

“

W

ow, I wish we could live up here,” the engaged man in his late 20s said to me as we rode up the gondola. The enthusiasm with which he spoke prompted a debate about lifestyle vs. money.

His future wife had chosen an elite mountain wedding — one most locals their age couldn’t even dream of affording.

“We’re just visiting the site one more time before the wedding; it’s in three weeks,” she explained, lending credence to their forthcoming argument about how much money they make, and how they couldn’t possibly leave their high-paying jobs in Chicago to pursue their real dream

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of living in the mountains — after I had asked, “Well, why not live here?”

It’s a question many married, or seriously committed, couples face: Can we afford to live a mountain lifestyle?

My silent pondering — as I grabbed my skis and thought about the couple’s obviously deep yearning — was: “Can you afford not to?”

THE MONEY PIT The Vail lifestyle comes with its challenges, and, for most couples, the most prominent involves money.

It’s one thing being single and free to work 80 hours during high seasons to stash money and do with it as you please. It’s another when you work those same 80 hours and have a spouse — and kids — and cannot

do with it exactly as you may please.

“Money is one of the No. 1 stressors for people (leading) to divorce, to be honest,” says Amy Goscha, an attorney at Goscha Law Firm.

For couples just starting out, the biggest challenge tends to involve buying a home. Goscha has worked extensively both in Denver and Vail, and she finds that couples aren’t able to purchase their first home as soon as couples in Denver can.

“It causes too much pressure when you don’t have the stability to buy a home,” she says, “(and there’s) a greater likelihood to have more conflict; it’s hard on relationships.”

While some may think the answer lies in making more money — and it might — the more sustainable — HARPER POINT PHOTOGRAPHY

and quickest — answer revolves around open communication.

“If that’s your issue, you have to talk about it,” says Jessica Waclawski, owner of Awaking Awareness. “Money is emotional … it’s essential that couples get on the same page about money and learn to talk about it.”

She recommends scheduling time weekly for about an hour to revolve dialogue around a few questions: • How are you doing, outside of work and kids?

• What is on your mind, and what’s stressing you?

• What do you want to make sure we talk about?

• What do you need from me to feel supported?

• What are you looking forward to?

Both partners should go beyond the basics of rattling off daily schedules and approach one another from an open, nonjudgmental mindset.

“Generally, men are scared of being blamed or failing,” Waclawski says. “The blame game is destructive.

Curiosity and compassion are the antidote to criticism.”

The conversations don’t have to be intense, but they should focus on developing a “game plan,” in which both partners are on the same team — with shared goals and visions.

“Couples in crisis are on different teams — there’s usually little one on one, and the relationship hasn’t been a priority,” she says. “Couples need to get on the same team.”

They also should avoid comparing themselves to “other teams,” because as Goscha points out, one big difference in the Vail area has to do with perception of achievement and wealth.

“The affluence up here is much higher, especially in early-30somethings,” she says, adding that many may have trust funds or had help from family to launch them into higher earnings. “The Vail Valley is a big entrepreneurial area, even more than in Denver.”

THE SCHEDULE FACTOR While mountain folk highly value outdoor recreation, they also need to find a way to pay for their play.

Vail Resorts is the largest employer in the valley, yet in most positions, the hours

ebb and flow. These “seasonal stressors,” as Waclawski calls them, affect relationships.

The winter season demands longer hours, which steals intimate partner, and family, time. And, as Vail Resorts expands its summer offerings, much of the “downtime” couples used to enjoy together is decreasing.

Waclawski says couples need to talk, specifically, about how they manage the dilemma.

“When we get stressed when different demands come to the table, it’s essential that couples have that open, honest conversation about what each partner needs,” Waclawski says.

Crazy work hours, which include weekends and nights — when most “city” couples spend time together — amp up the tension when couples have one or more children.

The valley cannot provide enough daycare, so, as Goscha pointed out: Some parents must drive to neighboring towns and remain wait-listed at closer locations. “(When couples) need childcare, it creates more stress,” she says.

“THE OPPORTUNITY TO DO SO MANY TH IN GS , TO BO N D OVER SOMETHING YO U H AV E I N COMMON — WHEREAS IN CITIES COUPLES J U S T C O N G R E G AT E OVER DINNER AND DRINKS— KEEPS IT INTERESTING.” AMY GOSCHA

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Some couples solve the problem by living with their parents, who babysit while each partner works, she says. Of course, that can create a new and different type of strain.

On the other hand, starting a family enables couples to connect with other parents, and therefore feel more supported.

“A lot of women find that once they have kids, they have more roots and a sense of community,” Goscha says. “It

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tends to stabilize once you have kids.

It’s harder to find young professionals who have just married (without kids).”

THE RECREATIONAL LIFESTYLE People come to the mountains because they value the outdoor lifestyle. As a result, couples have more occasions to strengthen connections.

“The opportunity to do so many things, to bond over something you have in common — whereas in cities couples just congregate over dinner and drinks — keeps it interesting,” Goscha says. “It keeps people feeling invigorated, or alive.”

Obviously, exercise also aids health, a sense of wellbeing and stress management. She also sees how outdoor activity helps many individuals feel more balanced during a breakup.

“People seem happier up here because it’s beautiful,” she says. “In Denver, you can’t see what makes them happy because they’re in crisis mode,” Goscha says.

“People up here respect work, but it’s not the first thing you talk about.”

Sharing new experiences is essential to a healthy relationship, Waclawski says.

“Couples who exercise together are happier, and they have better sex lives,” she says. “Think abut when you’re first dating; you want to impress one another and show up as your best self, with new, exciting things. Sharing new experiences tends to drop off (in longterm relationships) … boredom kills relationships. We need to be inviting newness — even cooking something new. We need to invite all the senses when we’re trying to spice up a relationship; it lights up the brain.”

However, skiing, biking, rock climbing and the host of other highrisk activities in which mountain lovers engage can also cause injuries, which drains finances, energy and emotions, especially if one partner continually “gets patched up and back at it,” Goscha says, explaining how the injured party can’t take care of kids or home responsibilities as much.

“It’s the allocation of responsibility in relations that can create some issues.”

LINDA GUERRETTE, CARLY ARNOLD

Partnership responsibilities also can drop off due to the general mountain culture of gathering for drinks (or other drugs) after work, after a day on the mountain, or both.

Waclawski notices how the mountain lifestyle supports habitual, daily drinking within the context of marriage more than cities like Denver do. “(After marriage), the female brain changes, and her priorities shift,” Waclawski says. “She’s no longer prioritizing drinking (for purposes of ) socializing or stress relieving. In Denver there’s more of an overall movement and transition into family. It’s more challenging up here because it’s all blurred together. Schedules are askew — it’s not Monday through Friday, 9 to 5 — which is attractive to most people, but with that, alternative lifestyles come into play. (Most) people are not grabbing beers every night in Denver; it’s a different culture.”

That said, it can be a wonderfully supportive culture for couples. The main buffer Waclawski encourages is, once again, open communication, as well as some compromise.

“It’s truly listening to and understanding our partner,” she says, “asking, ‘What’s important to you and how is this impacting (us)?’ And then go from there.”

THE RUN DOWN Every so often, when I’m driving through the mountains on my way to teach a class for a dollar amount that now-married gondola couple probably spends on two drinks, I feel my heart fill with gratitude for my “commute.” When I recall the memories my husband and I have made skiing, hiking (and, OK, truth be told, escaping to the tropics), I smile, and hope that gondola couple lives their dream — or at least visits it a few times a year. Mostly, though, I hope we can all keep Waclawski’s advice in the forefront of our minds, and hearts, when she talks about nurturing a marriage: “It’s important to remember that your relationship needs to be the top priority. Your relationship with one another is sacred; it’s almost like your own protected space.”

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valley life

Right-Size Your Home DON’T MOVE, BUT IMPROVE — MAKE YOUR HOME WORK FOR YOU » BY W R E N B OVA

K

now yourself; trust yourself. But if you need a little help along the way, Gale Steves will give you permission to do what you want to do — in your home, that is. The former editor of Home magazine and the author of “RightSizing Your Home” has decades of experience in helping people better inhabit their living spaces.

“The book started because I noticed when I was at Home (magazine) that people weren’t living fully in their houses,” Steves says. “There were rooms they walked through on the way to someplace else, or (rooms that) were totally ignored except at Christmastime. But nobody actually lived in there. I thought there was a challenge ahead to try to encourage people to use their homes — improve, don’t move.”

Spend 10 minutes speaking with Steves, and you might find yourself describing problem areas in your own home. Spend another minute, and you’ll hear some ideas on how to solve the problem — or rather, reimagine the space.

Part of her success is rooted in her vocabulary.

That’s right — words. It’s a two-step process.

First, chuck out all of the shoulds. “I should have a dining room. I should have a proper guest room.

I should have a half-empty coat closet for visitors’ belongings.” And then, begin to sort through what you want, whether or not it’s on an officially accepted list of home must-haves. If there’s not a real term for what you want, coin your own.

“My goal was to encourage people to live more fully,” she says. “So get rid of all those terms that the real estate agent used. I encourage people to think broadly: Walk through and reimagine what your home can be. What are your needs?”

For Steves, that meant converting a guest room into a nap room. Yes, you read that correctly. Her nap room has terrific natural light, an incredibly comfy chaise lounge and the type of ambiance that allows people to lie back, close their eyes and recharge in the middle of the day.

“Even the dog knows it’s the nap room; she

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tested the room straight off,” Steves says, laughing.

And it’s not just for the people who live in her home. She has friends who drop by and use the nap room, apropos of nothing, and then head on their way, refreshed. Part of its success is the simple elegance of the name — it’s a nap room, so go nap in it. But Steves’ own ability to make a space comfortable for people to inhabit shouldn’t be discounted.

“You can call it whatever you want to because it’s yours,” she says. “How many people live in their living room or dine in their dining room?

I think you should have three or four places in your house that are places where you can eat.”

She’s serious about the dining room — she doesn’t find them sacred, or even necessary, if they’re not used comfortably by the family. “If you have teenage children, why not take the dining room table out and put a pool table in?” she asks. “What I’m doing is simply helping you envision a place that is fun.”

Steves spent 10 years honing her point of view on living spaces while at Home magazine. She was inspired by the magazine’s 4 million readers, many of whom reached out with their challenges and desires.

Instead of making do with a home that doesn’t fit your needs, reimagine your rooms and discover space you never knew you had.

*COLLABORATE Don’t underestimate the help of a friend who can walk through your home with you and help you talk through what you want. Come up with a master plan, and then break it into manageable chunks that work for your timeline.

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“When you opened up some of the high-end design magazines, it was all dreams. What I wanted to give people was a little touch of reality of what they could do, something they could make their own,” Steves says. “It was about ‘doable.’ Envision what you can do.”

She went on the road and visited readers, and there she discovered a lot of people had the same kind of problem.

“They didn’t have the imagination to know what was possible,” she says. “I gave them permission to do what they wanted to do.”

And she’s still doing exactly that.

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2. Evaluate how you like to do things. If it’s the kitchen, what kind of cook are you?

Do you like to entertain, or do you need something geared for speed and efficiency?

3. Discover the art of “re” — rearrange, reclaim, reinvent, renew, rethink, revive, replace, refresh, rediscover.

4. Trust yourself, and create a space that works for you and your family.

For more information or to buy a copy of her book visit right-sizing.com.

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Be Happy Now Positive psychology is changing the face of therapy — and literally changing brain structure » B Y K I M B E R LY N I C O L E T T I

O

ne of the reasons we’re alive today is because our ancestors had great skill in recalling the negative over the positive.

That’s right: It’s not you’re fault, and you’re not alone. When your supervisor calls you into his or her office and your chest tightens or heart skips a beat, it’s mostly because your ancestors etched into their brains which berry would kill them. When your child has a fever and your brain jumps to the

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worst scenario, it has to do with how your ancestors engraved into their brains markings of venomous snakes.

It’s called the “negativity bias,” and, these days, for worse, usually than better, it’s embedded in our brains. It’s how we’ve developed, and survived as a human species. The problem is, in modern society, focusing on “danger” usually doesn’t save us from death (or even real danger). In fact, it can lead to death, as fearful stress reactions eventually take a toll on our bodies.

A couple decades ago, doctors didn’t believe adults could produce new brain cells or neural connections.

The best we could hope for to help a troubled mind involved therapeutic interventions, which — you guessed it — mainly revolved around rehashing negative past events.

“Historically, psychotherapy focused on getting down into the dirt,” says licensed clinical social worker Stacey Horn, “and so many times for people it ended up re-traumatizing them.”

While reviewing past patterns can be quite helpful, neuroscientists are now proving that negative rumination actually changes the brain’s structure to search for even more evidence that the world is a horrible, fearful, anxiety-provoking place. Fortunately, they’re also showing us how savoring the positive can literally restructure our brains to balance, or even overcome, the negativity bias.

There’s a classic saying in neural psychology: “Neurons that fire together wire together.”

Metaphorically, it means: As you allow fearful, negative thoughts to swirl in your mind, it’s as if you’re widening an already well-traveled superhighway (thanks to our ancestral negativity bias). On the other hand, as you cultivate more positive, grateful, joyful thoughts, it’s as if you’re trampling a new path in a jungle, which will eventually turn into a

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valley life dirt road, which will eventually be paved. By firing “positive” neurons, they form new, stronger connections, which ultimately determine, through chemical reactions, whether or not you’ll feel calm or stressed in an otherwise neutral situation.

“You go where your thoughts lead you, and if you happen to be in a place where you see the negative, you’re going to end up overwhelmed with anxiety,” Horn says. “So much in our culture is focused on being ‘this’ enough — rich enough, beautiful enough, having smart enough kids.

It opens the door for us to compare ourselves, and that’s not useful.”

It’s actually harmful, as it steers us down the highway of negative bias.

Positive psychology promotes pondering good things. But it’s not all Pollyanna and pretty affirmations; it’s about taking time to truly feel gratitude or joy. It trains us not only

to change the channel on the “horror movie” we’ve been playing in our minds, but also to actually restructure our brains toward the positive.

“Changing how we think, changing what we focus on, does change our brains,” Horn says. “We’ve seen it again and again in the research.”

This new type of psychology emphasizes being in the moment, developing more useful coping skills and appreciating what positive attributes both you, and the life you live, have. It’s also about growth.

“A lot of positive psychology is oriented toward developing skills to overcome whatever deficit or challenges you have, and then move forward,” Horn says. “We get more of what we focus on, so if we focus on the positive, we look for more positive.”

The process literally retrains, and rewires, your brain.

“It helps us take a more accurate

assessment of our life — that we aren’t the worst mom, that we aren’t the worst saleswoman … (it asks) ‘what are the strengths, the things you do really well, such as sensitivity, generosity, responsibility, independence. How do you bring those to your relationships — the intimate ones, parenting, personal, professional and in the community?’

“Women are sometimes much better than men at being their own worst critics, and they need that other side to balance it.”

Positive psychology fosters balance through gentle, therapeutic changes.

“It’s a lot more about feminine energy and softness, and it’s really powerful,” Horn says. “It’s more of a shift that happens than a dragging process that therapy can feel like.”

The result: a much happier, well-rounded you — and one, if your ancestors understood today’s research, would be so very proud of.

"CHANGING HOW WE T H I N K , C H A N G I N G W H AT WE FOCUS ON, DOES CHANGE OUR BRAINS.” S TAC E Y H O R N

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QUICK WAYS TO PRACTICE POSITIVE PSYCHOLOGY » STOP sign: Start paying attention to your thoughts, and when you find yourself thinking of worst-case scenarios or negative scenes, visualize a STOP sign, and replace the thought with a more positive one. » “What if list”: Fold a piece of paper in half. On one side, list every negative “what if” that pops into your head. On the other side, list the exact opposite: What if I lose my job? ------- What if I find the job that makes me really happy?

What if I get really sick? ----- What if I find better ways to take care of myself so I stay healthier for the rest of my life? » Gratitude list: Write down five positive things that happened during the day, or five things you’re grateful for. Even on the most difficult day, if you look, you’ll find silver linings. » Record it: Journal or make a short video about how things are going well, or better than they have in the past; short entries or videos are easy to review, and therefore, etch into your mind. » Challenge it: When you have fearful or negative thoughts, ask yourself: 1) Who said it’s true (is this an old voice)? 2) What is the evidence it’s true today (does it stem from a past experience or voice that’s no longer relevant)?

3) What happens if I decide not to believe this as a fact? » Savor it: Once you notice something good happening (even a small compliment), take time to feel it as intensely in your body as you can. Stay with the thought and feeling for 10-30 seconds so “it really starts developing neural structure,” best-selling author and psychologist Rick Hanson says in an interview for Berkeley’s Greater Good website. “(Then) sense and intend that this positive experience is sinking into you and becoming a part of you. In other words, it’s becoming woven into the fabric of your brain and yourself.”

— Main source: Stacey Horn, licensed social worker (Last bullet point from renowned psychologist Rick Hanson)

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GET UP WO M EN WHO

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FIRST OR LAST, JUST GO OUT AND DO IT —

I

have a vivid memory of gliding down a singletrack trail, through fields of wildflowers racing a half-marathon on Vail Mountain.

In reality, I probably was just hobbling along, not a contender at all for fastest female runner, or even in the top 10 — but I loved that day, and the memory. I ran a course I probably never would have run by myself; and I met some great people.

Why do some people love to race and others shy away from it?

EVEN IF YOU’RE OVER 40 B Y H E AT H E R H O W E R

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P H OTO G R A P H Y BY LI N DA G U E R E T T E

'CHALLENGING MYSELF'

Roni Sheldon, a 40-something mother in Eagle, has been a runner for nearly 20 years. While she’s done her fair share of races, from a half-Ironman when she turned 40 to the Ragnar Relay Colorado and other, multi-day bike rides, winning is not the reason she trains and races.

“I’m competitive with myself, not with other people. I am not an elite athlete. It’s not about that with me. It’s about being physically fit and physically strong ... and challenging myself, and to do different things and get out there,” Sheldon says.

'I KIND OF GOT HOOKED'

Whereas some may think racing is a cutthroat, solo experience, Christina Hooper started running again as a way to see friends. A group of pals signed up for a Mother’s Day race out in Palisade, in western Colorado, and she was going along, too.

Karen Jarchow

Hooper signed up for a 12-person Ragnar Relay Series event, running from nearby Copper Mountain to Snowmass, near Aspen. The experience just encouraged her more to train and keep running.

“It’s a lot of fun! It got me really on the ball for keeping in shape because I was so nervous about it. One of the reasons I decided I like signing up for races is because it keeps me honest. I can’t say, ‘nah, I don't feel like going for a run.' It gets me out there to run.”

Hooper relies on cross-training and the infamous foam roller to keep injuries at bay.

FINDING THE TIME

Like many athletic mothers, Hooper and Sheldon have housefuls of kids. They work and they parent, but finding time to workout is a necessity, and a luxury.

I caught Hooper on her way to a lunchtime run. Sheldon, meanwhile, fits running in while her kids are at school and/or when she’s between jobs. Longer workouts usually happen on the weekends.

'HUGE PARTS OF MY ROUTINE'

Professional mountain bike racer Karen Jarchow has found a way to fit it all in.

She admits, though, it’s taken her a few years to figure it out. She trains, rides and races from 15 to 25 hours a week; that means standing on her feet for 40-plus hours at a retail job was too much and didn’t allow her a chance for recovery.

She found a job where she works from home — putting her feet up literally, and figuratively, while she gets the job done. Just as importantly,

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"IT’S ABOUT BEING PHYSICALLY FIT AND PHYSICALLY STRONG ... AND CHALLENGING MYSELF, AND TO DO DIFFERENT THINGS AND GET OUT THERE." — RONI SHELDON

WANNA RUN, RIDE OR RACE? Vail Mountain Bike Races vailrec.com Vail Trail Running Series vailrec.com Ragnar Relay, Colorado runragnar.com

to "maintain," she fits in almost-daily yoga, cross-training and mental preparation.

“Yoga is good for everything: preventing injuries, staying strong, staying flexible…

One of biggest things I've noticed? It helps me, mentally,” Jarchow says. “When you get to a certain level — everyone has similar fitness levels — yoga adds an extra level of the mental. I practice three to five times a week. Meditation really helps, too. Those are huge parts of my routine.”

'GETTING OUT HERE'

Lynnette Ferraro, a mountain biker, yogi, meditator and hiker, loves the workout — but she doesn’t do it for the competitive edge.

“I bike four to six days a week. I just go biking. Sometimes I go hard and sometimes I don’t. A lot of times in summer I go mountain biking, so I don’t have to deal with traffic like on a roads. I

also go to the gym and workout. Mostly, I’m getting out here to feel good. I don’t have a training plan; that’s too regimented for me. I just want to go out and have fun.

I go out to relax after a long day of work, more than anything,” Ferraro says.

In the past, she raced on skis and mountain bikes, ran a few half marathons — but it’s just not in having a quiver of skills these days.

“Life’s too competitive, ” she adds.

"It’s not about competition. There’s more to life than being competitive."

'PERFECTLY HAPPY'

If you’re thinking of racing but have that nervous thought you might come in last — who cares? You’re off the couch, part of a fun community and out in nature, absorbing breathtaking scenery.

“I try and have fun with it and not take it too seriously. I don’t care if I come in last. I don't usually come in last, but I certainly don’t come in first," says Sheldon.

“I am a middle-of-the-pack person, and I’m perfectly happy with that. I think my peak is behind me. (I tell myself,) 'Yeah, but you got off the couch.'"

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READY, SET, REVIEW

PREPARE TO RUN BY KNOWING MORE ABOUT INJURY PREVENTION AND PERFORMANCE ENHANCEMENT B Y K I M B E R LY N I C O L E T T I

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t’s an interesting phenomenon: Coaches stress the importance of stretching, strengthening and cross-training regimens for athletes to excel in a given sport. And yet, in our teens, 20s and even 30s, we tend to jump right into whatever seasonal sport we choose, without much preparation. “After all,” we may rationalize to ourselves (consciously, or unconsciously), “it’s not like I’m pushing it like pro athletes do.” And then, we pass age 40 and begin to feel those aches and pains a little more intensely, and touches of morning stiffness start to creep in.

Still, when it comes to running, it seems rather straightforward: Buy a decent pair of shoes and hit the trail. Granted, most of us understand a marathon requires more discipline, but what’s the big deal about habitually putting a mile or so on our new rubber soles? There is no big deal — unless you don’t pay attention to proper preparation, progression and other performance-enhancement interventions.

PREPARE TO HIT THE PATH

If you want to run competitively, consider incorporating high-intensity training into your weekly routine. This includes interval training, meaning short bouts of reaching your near-maximum physical output, followed by short rest periods.

Interval training increases maximal oxygen uptake and efficiency, so it leads to improved cardiovascular endurance and efficiency, says Carrie Eckenhoff, physical therapist at AXIS Sports Medicine in Avon.

Recent studies indicate short bouts of high-intensity exercise (even 1-2 minutes) can be equally effective as longer bouts of moderate activity of up to 45 minutes.

“A barrier to women in their 40s maintaining their fitness can be limitations in time due to work or family obligations, so the knowledge that short, intense interval workouts can produce similar gains is important,” Eckenhoff says.

Resistance training also benefits muscle mass and strength. It helps increase bone mineral density, which decreases the premenopausal risk for osteoporosis, Eckenhoff says, adding that

decreased bone density tends to occur as women go through menopause.

“Running and other impact activities are also good ways to improve bone density, as long as overtraining does not occur,” she says.

“If you want to increase bone density as a side benefit, focusing on running as a component of your training or including some kind of resistance training is a good idea.”

GIVE INJURY THE RUN AROUND The first step in avoiding injury involves taking stock of any existing physical issues, like knee or foot pain.

“A pitfall for injury is related to prior injury and compensatory patterns,” Eckenhoff says. “The No. 1 factor that predicts future injury is prior injury.”

The second, regarding prior injury, includes asymmetry in strength, flexibility and overall movement patterns.

“These two factors are closely related because often when we get injured, we develop compensatory movement strategies to account for the limitations that occurred as a result of our injury,” she says. “If we are not aware of these compensations or do not address them, they become more permanent strategies that predispose us to further injury.”

A Functional Movement Screen identifies overall movement patterns and helps identify injury risks. Eckenhoff recommends women undergo the screening — or another professionally developed movement analysis — before training for competition.

If you’re set on the idea of running but screenings contraindicate excessive running, consider competing in a triathlon, which combines your passion with the less impactful activities of biking and swimming.

In any sport, a major risk for injuries involves improper training — either undertraining or overtraining. In terms of undertraining, the body doesn’t receive sufficient recovery time, so the stress exceeds the capacity for tissues to heal, which can cause injury in the form of muscle strain, tendonitis or a stress fracture.

“For women looking to compete in their 40s and 50s, giving the body adequate recovery is especially important to consider, because as we age our bodies require more time to repair and rebuild,” she says.

Research on running shows that runners who increase their mileage by 30 percent or more weekly are much more likely to sustain overuse injuries.

“As a rule of thumb, you don’t want to increase your training load —mileage, time spent in training for your sport, maximal effort — by more than 10 percent per week in order to avoid injury,” she says.

On the other hand, undertraining occurs when a woman attempts to perform at a level for which her body is not prepared, either endurance, strength or flexibility wise. To avoid injury due to undertraining, build up the body slowly.

As women train, they should use proper and efficient techniques, as well as appropriate equipment for their body type, size and skill level.

“Someone who is a beginner that wants to get into racing in any area — trail running races, triathlons, mountain biking — should seriously consider getting some coaching in efficient technique,” she says. “When we push ourselves at a high level, it is important to use our bodies efficiently in order to impart minimal stress on our bones and soft tissue.”

A variety of professionals, including physical therapists, can perform injury screens and movement analysis, in order to create a training plan to minimize injury and maximize success.

SUPER-CHARGE YOUR PERFORMANCE

Beyond working with physical therapists or personal trainers, some women take competitive running leaps and bounds further, through the use of bioidentical hormones and even stem cell treatment.

Dr. Scott Brandt, owner of ThriveMD in Edwards, summarizes the essential components of exercise, particularly competitive sports, in terms of energy and recovery. He works with bioidenticals and stem cell ther-

"A S WE AG E O U R BO D I E S R EQ U I R E M O R E TI M E TO R EPAI R AN D R EB U I LD." — CARRIE ECKENHOFF apy to keep women going strong as they age.

As women age, they often experience a depletion in hormones, especially testosterone.

“Testosterone can make an enormous difference in mood, sleep, wellbeing, the ability to put on lean body mass,” Brandt says. “It’s a (custom dosing) supplement that’s a necessity.”

He has seen how dialing in the proper combination and doses of hormones can “make or break” a women’s sense of wellbeing.

“They can be unwilling and unmotivated, and all of the sudden, bells go off and they’re off to the races,” he says, adding that “recovery — the ability to bounce back from a big race — is one of the biggest benefits of hormone therapy.”

However, he cautions that hormone replacement isn’t a magic bullet. It goes hand-inhand with correct training, nutrition and rest.

“(It’s just) another bullet in the gun in getting over whatever’s holding them back — a piece that’s often left out,” he says.

Brandt also works with joint and soft tissue injuries, including small disc tears and partial ligament and tendon tears, through stem cell therapy. He harvests stem cells from a patient’s own body (from fat cells and a tiny bit of bone marrow) and then reintroduces them to the injured area during an out-patient procedure, which lasts about three hours. Brandt says he often sees dramatic changes in two months, especially after a second booster shot; he believes it will be the predominant pain management method of the future. In the meantime, insurance doesn’t cover it, and it currently costs $1,000 to $10,000.

So, while he doesn’t recommend stem cell therapy to the majority of patients, when it comes to hormone therapy he says it’s “the biggest, simplest change to benefit women runners’ overall wellbeing and motivation and to put lean muscle mass on.”

And, whether or not women choose to seek professional help with training or simply use a sensible approach, committing to marathons and races can provide not just a physical boost, but also an emotional one.

“Psychologically, having the goal of competing can be very motivating,” Eckenhoff says, “and a great way to build confidence as you improve your fitness in a safe way.”

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T H AT YO U T H F U L G LOW

W H AT T O D O D A I LY, M O N T H LY A N D E V E N A N N U A L LY T O K E E P YO U R S K I N H E A LT H Y A N D H A P P Y B Y K I M B E R LY N I C O L E T T I

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here’s a certain “mountain man” look that develops slowly, as each eye crease sketches its way deeper into corners, after decades of squinting into highelevation horizons. It’s almost as if you can read the miles the tan man’s face have ridden, from mountain biking and skiing to horseback riding and fishing. For men, that weathered look can be appealing — a sign of an outdoor life well lived. Unfortunately, the same standard doesn’t hold true for women.

Media outlets consistently remind us how our faces should remain forever young, as though we’ve been baking apple pies (but not eating them) indoors our entire lives. But our reality may have included slathering baby oil on our skin and lying on reflective, silver mats as teenagers, or simply skimping on sunscreen, or forgetting to put it on altogether before a day on the trails or river. Fortunately, there’s help for all kinds of skin, spanning the spectrum from simple sun-damage prevention to aggressive medical treatments.

But you don’t have to choose between being a deeply wrinkled, prematurely aged mountain woman and intervening so much you end up looking like a plastic Hollywood has-been. With proper prevention techniques, ongoing daily regimens, interventions, and, quite honestly, a level of acceptance and mind/body care, you can achieve the most authentic and youthful you.

SKIN CARE FOR HEALTH

While most women initially think of using sunscreen to prevent wrinkles, the reality is: Exposing “unprotected skin to sun leads to skin cancer,” says Dr. Karen Nern, a board certified dermatologist.

Ultraviolet radiation is four times stronger at Vail’s elevation than at sea level, which makes us more prone to sun damage.

As a result, women with a family history of skin cancer should get screened in their early 20s, while women with fair skin should visit a dermatologist for a baseline exam in their early 30s, she says. If any suspicious moles or other skin changes appear, it’s wise to see a physician as soon as possible.

“Living at high altitude brings many rewards and some added risks, most notable are the higher rates of skin cancer,” says Katie Horsman, licensed esthetician and owner of Quench Custom Skin Care.

Even if sun exposure doesn’t result in cancer, it does cause changes in DNA, which leads to visible aging. “(People) think if they don’t see sun damage it isn’t happening,” says Sharon

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Palm, medical esthetician and owner of A Wrinkle in Time.

Most skincare professionals recommend a physical-barrier sunscreen, such as zinc or titanium, rather than a chemical-based one.

“Zinc is by far the greatest broadspectrum protection,” Nern says, adding that titanium is also a strong protectant, “and now they have micronized it, so it doesn‘t turn your skin white.”

While these minerals do eventually wear off, they don’t “wear out” like chemical sunscreens that rely on molecular changes while on your skin, which limits lifespan more than mineral blocks. In addition, chemical sunscreens can cause allergies or toxic reactions.

For proper protection, Nern recommends applying medical grade zinc- or titaniumbased sunscreen every couple hours, even on cloudy days or while driving.

SALICYLIC CLEANSERS HELP BATTLE ACNE. ALPHA-HYDROXY ACID CLEANSERS WORK FOR MOST SKIN TYPES.

EVEN IF SUN EXPOSURE DOESN’T R E S U LT I N C A N C E R , I T D O E S CAUSE CHANGES IN DNA , WHICH LE ADS TO VISIBLE AGING .

GET MORE OUT OF YOUR MOISTURIZER BY USING A HYALURONIC GEL UNDERNEATH. FOR ADDED HYDRATION, CHOOSE A MOISTURIZER WITH CERAMIDE.

HOME HELP

Home skin care can go a long way in keeping skin well hydrated and healthy looking in our dry climate.

Gentle, soap-free cleansers remove daytime makeup and sunscreen and any oil produced overnight. Palm recommends salicylic cleansers for acne and alphahydroxy acid cleansers for other skin types.

While some women prefer using a toner after cleansing, Nern says the skin returns to its normal pH level in a short period of time, so toners are optional.

Using topical antioxidants such as lipophilic vitamin C in the morning supports collagen synthesis, Horsman says, adding that a fat-soluble version penetrates more effectively than a water-soluble one. Vitamin E is also a good antioxidant. Research shows that topical antioxidants are necessary, even if women take Vitamin C and E orally, because the oral forms don’t reach the skin to trigger collagen production.

Next comes moisturizing. Women can amplify the effects of any moisturizer by

adding a hyaluronic gel to bind moisture to skin. Hyaluronic acid serum is a natural skin moisturizer, which helps the skin produce its own hyaluronic acid, Nern says.

“It holds onto water,” she says. “We lose half of (our own) hyaluronic acid as we age.”

Drinking water throughout the day is also essential for healthy skin.

Horsman likes plant oils, used for centuries to soothe dry skin, psoriasis, cracked lips and frizzy hair. She recommends your favorite blend of argan, carrot or chia seed, extra virgin rosehip, tamanu, evening primrose, jojoba or olive oil.

For added hydration, find moisturizers with ceramide, which repairs skin by helping cells stay “glued” together, thus creating a barrier, Nern says. She also likes shower moisturizers with ceramides and alpha-hydroxy acids, which, when applied while wet, retain the ceramides better.

For eyes, “invest in an eye cream containing peptides,” Horsman says.

“The bottom line is that they work.”

On a weekly basis, women should exfoliate with an alpha hydroxy cleanser

THE ALL-NATURAL ROUTE Plant oils for healthy skin

Argan Carrot Chia seed Rosehip Tamanu Evening primrose Jojoba Olive

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to clean pores and renew skin. Clarisonic devices use sound waves to break up and remove dirt and oil from pores. A weekly retinol is best used at night.

“I see great results when used in conjunction with a time-released glycolic serum, which delivers gradual doses for up to 24 hours without shocking the skin,” Horsman says.

And finally — sunscreen.

“Eighty percent of skin aging is caused by the sun … you can burn in the mountains in as little as 6 minutes,” Nern says. “Sunscreen is the No. 1 (defense).”

OUTSIDE THE HOME

“Whether you hike, bike, ski, boat, golf, paddleboard, fish, or all of the above, your skin needs extra care,” Horsman says.

That extra care ranges from the low end of the treatment spectrum, such as

facials, which are the least impactful to skin, to microderm abrasion and chemical peels, which are mild interventions, to more extreme CO2 lasers, which require up to two weeks of “social downtime,” due to extreme reddening.

Microderm abrasion and gentle chemical peels stimulate new cell growth over time, Palm says.

Intense pulse light employs bursts of light to target brown and red spots in the skin. Fractional resurfacing “injures skin, like aerating a lawn,” Nern says, explaining how the antiaging treatment causes the skin to “heal,” thus helping with brown spots, wrinkles and precancerous skin changes.

Each modality requires downtime and skin protection while healing.

Then there’s the world of injectables: fillers and Botox.

“As we age, we lose volume in the face, which can result in a hollow or sunken look,” Horsman says. “This can be resolved by adding a filler.”

Fillers are biocompatible products, which also address deeper lines and wrinkles and last anywhere from six months to two years. As they dissolve, they can “wake up cells that (create) collagen,” Nern says. “Injecting fillers stretches cells that stopped (stretching due to aging), and when they’re stretched again, they start producing collagen again.”

They tend to be a bit more expensive than Botox, which prevents wrinkles when used at an early age. When lines in foreheads or between eyebrows, eyes or lips develop, Botox softens them. It also helps sagging necklines and bands around the neck. It tends to last about three months. Because it has been used

“EIGHT Y PERCENT OF SKIN AGING IS C AUS ED BY TH E SU N … YO U C AN B U R N I N T H E M O U N TA I N S I N A S LITTLE AS 6 MINUTES. SUNSCREEN I S T H E N O . 1 ( D E F E N S E ) . ” DR. KAREN NERN

TOPICAL ANTIOXIDANTS SUPPORT COLLAGEN SYNTHESIS. FATSOLUBLE OPTIONS ARE MORE EFFECTIVE THAN THOSE THAT ARE WATER-SOLUBLE.

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FRACTIONAL RESURFACING INJURES THE SKIN, TRIGGERING IT TO HEAL ITSELF — AND HELPING WITH BROWN SPOTS, WRINKLES AND PRECANCEROUS AREAS IN THE PROCESS.

“ I F YO U D O N OTH I N G EL S E , M A K E S U R E YO U H AV E A G O O D H O M E R E G I M E N . ” SHARON PALM

for medical conditions, from migraines to stroke and spastic bladder, it has been thoroughly researched and deemed safe in cosmetic and medical doses.

CHOOSE YOUR OWN WAY

We can control some things, but not others; still, we always have choices.

“Genetics are a really big factor in how we age,” Palm says. “That’s where all these tools come into play, to help those of us who weren’t so blessed genetically.”

That said, not everyone needs — or wants — to see a specialist or go the lengths with Botox, fillers or laser treatments.

“If you do nothing else, make sure you have a good home regimen,” Palm says.

And, as Horsman points out, simply taking time to smile, take a walk, read, meditate, or connect spiritually will make you look and feel better.

“Love and accept your beautiful self,” she says. “Practice gratitude; it is a beautiful thing.”

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r e nn i D

y t u d e l b u Do

Chef Kelly Liken shares her secrets for cooking once and eating two (or three!) family meals

BY CARAMIE SCHNELL • PHOTOS BY CHARLES TOWNSEND BESSENT

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Kelly Liken and her daughter, Lucy, sauté a vegetable medley that multi-tasks as a stand-alone side as well as a filling for both tacos and omelets.

W

ith just a little planning and foresight, you can fire up the oven or grill to cook once and eat two or three very different meals.

For busy families — and even those anti-leftovers folks out there — this is a very attractive proposition indeed.

This is also how Vail chef Kelly Liken likes to cook for her own family — her husband, Rick Colomitz and their 2-year-old daughter, Lucy. The couple has been busy preparing for their new restaurant, Harvest by Kelly Liken, in the completely remodeled Balata space at the Singletree Golf Club.

Described as a “fun, neighborhood gathering place,” the restaurant will be open for breakfast, lunch and dinner 7 days a week this summer.

With such a busy schedule preparing for the new eatery, Liken has had to be even more efficient than usual when it comes

to the dinnertime juggle.

Many busy moms and dads heed the convenient siren song of the fragrant, golden brown rotisserie chickens at the grocery store, but the high sodium levels and the chicken’s unknown origins have led Liken and Colomitz to prepare their own — usually a beer can chicken they rub with either a compound herb butter or with a saltfree spice rub (Liken makes her own but also loves the rubs from Penzey’s Spices, penzeys.com) prior to cooking.

The couple cooks a chicken nearly every week, and typically gets two or three meals out of a 3 ½ -pound bird.

“It’s fairly easy and more delicious to do it ourselves,” Liken says.

Plus, it’s a dish that Rick not only likes to make but one he excels at.

“As a busy mom and a chef, I love to cook for my family — but I cook for my family every night and it’s nice to have a break,” Liken says.

When Colomitz shares his chicken recipe, he always starts with the same line: “First you crack a beer and drink half of it.”

After rubbing the chicken down with either the herb butter or the spice rub, he inserts a half-full beer can into the cavity of the chicken and sets the chicken upright on an old sheet pan on the grill.

“About an hour later, your chicken is perfectly moist and delicious,” Liken says. “You can accomplish the same thing in your oven and it’s just as good.”

The family prefers the darker meat, so they’ll generally eat the thighs, legs and wings for dinner along with some sautéed vegetables or a salad.

The next night, Liken will turn that meat into a completely different meal of shredded chicken and vegetable tacos served on romaine lettuce leaves in place of taco shells.

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“It’s good to think outside the box, about how dinner can be repurposed for breakfast or lunch without it feeling like leftovers.”

“They’re just as delicious as tacos but we’re trying to get a lot of the grains out of our diet, as lots of folks seem to be,” she says. “I shred the chicken, heat it in some ranchero sauce and then sauté a ton of vegetables — bell peppers, zucchini, onions and poblanos.

Those are the go-to veggies I always have because they’re so versatile.”

Served with guacamole and salsa, this is a tasty, healthy meal Liken loves.

As a busy mom and entrepreneur, Liken knows all too well that moms can become creatures of habit when it comes to mealtime — especially their own.

“As busy moms, we think about what’s for dinner and we end up eating the same breakfast and lunch every day because of that focus,” she says. “It’s good to think outside the box, about how dinner can be repurposed for breakfast or lunch without it feeling like leftovers.”

Liken likes to sauté the aforementioned vegetables in a really hot pan with olive oil — “that way they come out like they’ve been roasted, but it’s faster,” she says.

She doesn’t season the whole pan, either, instead seasoning only what they’re likely to eat that night and setting aside the rest.

That way, “when we do repurpose them, it doesn’t taste like leftovers, instead it tastes like something that was created for that dish,” she says.

Case in point: sautéing veggies at

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dinnertime for tomorrow’s breakfast.

“Rick makes amazing vegetable omelets. It’s easy for him to make and it’s a super healthy, high protein breakfast or even lunch the next day,” Liken says.

Another protein Liken likes to cook once and use for a few meals is pork shoulder, either slow cooked in the Crockpot or slow roasted in the oven on a Sunday afternoon. There’s little prep work and the meat cooks while you take the littles to the park, or sneak in a bike ride or a hike. You can speed up the long cooking process by using a pressure cooker, if you prefer.

Unlike steak, which tends to be tough the next day, pork shoulder is easily repurposed into multiple meals that taste fresh and different.

Liken likes to serve the pork simply the first night, flanked by baked potatoes and sautéed vegetables. The next night she gives it a Southern spin, serving it up as pulled pork sandwiches. Layer the tender meat on a crusty roll and then top with your favorite barbecue sauce, some coleslaw and a smattering of pickles.

Still have some leftover? It's even great for breakfast — as a hash, chopped up with potatoes and topped with an egg.

Beer Can Chicken

1 3- to 4-pound whole organic chicken 1 12-ounce can of your favorite beer 3 tablespoons of your favorite dry rub (recipe for Kelly Liken’s is below) 1. Preheat your grill over medium-high heat; you want the thermometer registering around 400°F. 2. Open your favorite beer, and drink roughly half of it.

(According to my husband, this is the most important step!)

3. Liberally rub down the entire chicken with the dry rub and season with salt and pepper if your rub is salt free.

4. Sit the chicken up on the beer can and place in a roasting pan that you are comfortable putting on your grill.

5. Place the chicken in the pan on your grill. Cook with the grill lid down for about 40 minutes to an hour, or until an instant read thermometer registers 165°F. Rotate the chicken a few times during the cooking to ensure even browning.

6. Allow the chicken to rest for at least 10 minutes before carving it.

MY FAVORITE DRY RUB • ½ cup paprika • 3 tablespoons cayenne • 3 tablespoons black pepper, freshly ground • 5 tablespoons garlic powder • 2 tablespoons onion powder • 2 ½ tablespoons dried oregano • 2 ½ tablespoons dried thyme

Winner, winner, chicken dinner... and beyond!

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Tacos made with leftover chicken and veggies on romaine lettuce leaves — with a Crazy Mountain Brewery beer.

Pulled Chicken “Tacos”

½ leftover beer can chicken 1 15-ounce can of fire-roasted tomatoes 1 small white onion, diced small 3 garlic cloves, minced 1 jalapeño, chopped ½ bunch cilantro, chopped 1 bell pepper, sliced 1 zucchini, cut in half moons 1 red onion, julienned Olive oil Salt and pepper Guacamole, sour cream and shredded cheese Lime wedge Whole romaine lettuce leaves or similar 1. Heat a medium sauté pan or sauce pot over medium high with 1 tablespoon olive oil.

2. Add the diced white onion, garlic and jalapeño and sauté until translucent. Add the can of

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tomatoes and its juice and simmer until a thick, chunky sauce forms.

3. Add the pulled chicken and heat through, finish with the cilantro, salt and pepper to taste.

4. Serve the “tacos” with the romaine leaves as a wrapper and set out a condiment bar for the whole family to build their own tacos.

�ef tover Roasted Chicken Noodle Soup

Chef's note: This is a basic, go-to recipe for chicken noodle soup that can be fancied up in myriad ways.

Think about adding chilis, cilantro, tomatoes, lime juice and avocado with tortillas instead of noodles. Or add Vietnamese or Thai flavors with a bit of soy sauce, chiles, lime, mint, cilantro and basil, and use rice noodles.

The combinations are endless!)

FOR THE STOCK 1 roasted chicken carcass, meat removed and reserved for the soup 1 tablespoon olive oil 3 quarts water 1 medium carrot, peeled and coarsely chopped 1 medium celery stalk, coarsely chopped ½ medium yellow onion, coarsely chopped 2 fresh thyme sprigs 1 bay leaf ½ teaspoon whole black peppercorns FOR THE SOUP 2 medium carrots, peeled and medium diced 2 medium celery stalks, medium diced ½ medium yellow onion, medium diced 1 teaspoon finely chopped fresh thyme leaves Freshly ground black pepper Salt to taste 1 cup dried egg noodles

FOR THE STOCK 1. Using a cleaver or kitchen scissors, break up the carcass into smaller pieces so that they will fit in an even layer in the bottom of a large pot or Dutch oven; set aside.

2. Heat the oil in the pot over mediumhigh heat until shimmering. Add the carcass pieces and cook, turning occasionally, until lightly browned all over.

3. Add the remaining ingredients and stir to combine, scraping up any browned bits from the bottom of the pot with a wooden spoon. Bring to a simmer.

4. Reduce the heat to low and continue to simmer, occasionally skimming any fat or debris off the surface using a large spoon.

Continue to simmer until the flavors have developed, about 1 ½ hours.

5. Set a fine-mesh strainer over a 2-quart saucepan and pour the stock through the strainer. You should have 6 cups. Discard the contents of the strainer.

FOR THE SOUP 1. Bring the stock back to a simmer over medium-high heat. Add the carrots, celery, onion and thyme, season with salt and pepper, and stir to combine. Simmer until the vegetables are tender, about 20 minutes.

2. Meanwhile, bring a medium saucepan of heavily salted water to a boil over high heat. Add the noodles and cook according to the package directions until al dente.

Drain in a colander.

3. While the vegetables and noodles cook, shred the reserved chicken meat from the carcass into bite-size pieces. Reserve 1 ½ cups for the soup; save the rest for another use.

4. When the vegetables are tender, add the drained noodles and shredded chicken and stir to combine. Return the soup to a simmer. Cook until the flavors meld, about 5 minutes more. Taste and season with salt and pepper as needed.

GOING WHOlE HOG

Roasted Pork Shoulder

1 ½ pounds boneless pork shoulder 2 oranges, sliced into rounds 1 large yellow onion, roughly chopped 4 cloves of garlic, smashed 1 cup cider vinegar 3 cups water ½ cup brown sugar Salt and black pepper 1. Preheat the oven to 325°F. In a large, heavy Dutch oven, place the onions, oranges, vinegar, brown sugar and garlic on the bottom.

2. Season the pork shoulder liberally with salt and pepper and place on top of the oranges and onions. They should act like a kind of “rack” for the pork to sit on.

3. Add enough water to raise the liquid level about of the way up the pork roast. Cover tightly with a heavy lid and place over high heat until the liquid simmers.

4. Put the covered Dutch oven in the oven and cook until moist and tender, 3 to 4 hours. Alternatively, this can be done in a slow cooker if you have one big enough. ** This can be turned into many things, day after day. For the first night we usually serve as a traditional supper, with some vegetable and a baked potato.

Pulled Pork Sandwiches

Leftover roast pork, pulled into bite-sized pieces Your favorite barbecue sauce ½ head of cabbage, julienned or shredded 1 red bell pepper, julienned ½ red onion, julienned ¼ cup cilantro, chopped ¼ cup cider vinegar cup olive oil 2 tablespoons sugar 1 teaspoon Dijon mustard ½ shallot, minced Pickle chips Salt and pepper Crusty rolls 1. Combine the vinegar, Dijon, shallot, sugar and olive oil in a small jar.

Shake vigorously to combine.

2. Place the cabbage, bell pepper, onion and cilantro in a large bowl.

Season with salt and pepper and toss with the dressing. This can sit for a while to allow the flavors to meld together.

3. Gently warm the pulled pork in your favorite barbecue sauce.

4. Build the sandwiches on crusty rolls, topped with the slaw and some pickles.

parting shot

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