Well. | Winter + Spring 2023-24

Well Inspired Living

WHOLE HEALTH

ESCAPE TO DURANGO HOT SPRINGS

VITALITY

For Aging Athletes

REJUVENTATE The Swiss Way

REWILD

Your Outdoor Gear

W I N T E R + S P R I N G 2 0 2 3 -2 4

PUBLISHER Jaunt Media Collective OWNER + EDITOR-IN-CHIEF Kim Fuller OWNER + DIRECTOR OF PARTNERSHIPS Bobby L'Heureux CREATIVE DIRECTOR Chelsea Connolly MANAGING EDITOR Lexi Reich ASSISTANT EDITOR Lauren Farrauto LEADER OF COMMUNITY ENGAGEMENT Laura Mills PARTNERSHIPS COORDINATOR + DIGITAL EDITOR Kristen Grace EDITORIAL INTERNS Chloe Wasserstrom, Amalia Manning CONTRIBUTORS Amalia Manning, Anna Blue, Cabrini Klepper, Chloe Andrews, Chloe Wasserstrom, Julia Clarke, Julie Bielenberg, Kaitlin Emig, Kali Durga, Kristen Grace, Kim Fuller, Kimberly Nicoletti, Laura Mills, Lexi Reich, Lisa Blake, Marisol Cruz, Nickolas Paullus, Rachel Glowacki, Sandy Ferguson Fuller PHOTOGRAPHY + ART Cabrini Klepper, Durango Hot Springs, Ellen Miller, Jack Affleck, Julie Bielenberg, Kim Fuller, Lisa Blake, Nickolas Paullus, Sydney Brewer REGIONAL + NATIONAL SALES Bobby L’Heureux SUBSCRIPTIONS wellmagco.com ADVERTISING bobby@jauntmediacollective.com | wellmagco.com FEATURES kim@jauntmediacollective.com | wellmagco.com PARTNERSHIP OPPORTUNITIES bobby@jauntmediacollective.com COVER Durango Hot Springs Check out our list of partners, featuring small businesses + magazine distribution locations!

SCAN HERE

®

Well is a print + online publication produced by YOGA + Life® magazines, owned + operated by Jaunt Media Collective.

2023 YOGA + Life® Magazines. All rights reserved. No portion may be duplicated, in whole or in part, without the written consent of its publishers. Every effort has been made to ensure the accuracy of the information contained in this publication. The publisher assumes no responsibility for accuracy of information or omissions from the material provided. Company cannot be held liable for the quality or performance of goods and services rendered by the advertisers published in this magazine.

2

WELLMAG CO.COM

FROM THE PUBLISHER / Winter + Spring 2023-24

Well publishers Kim Fuller + Bobby L’Heureux

PHOTO COURTESY OF KIM FULLER

DEAR READERS,

WELLMAG CO.COM

T

ime sure goes by …

This photo was taken the day Bobby and I received the very first magazine we’ve ever published: CO YOGA + Life, summer + fall 2017, the “Explore” issue. Over six years and 12 editions after the inaugural printing of this title, we’re ready to evolve.

Not only are we ready for this change, we’re ready to grow this magazine. Well is that seed to create something new, for us and for you.

Rooted in Colorado with national reach, Well is produced by YOGA + Life® magazines. We want it to be familiar while also fresh, bringing you intentionally curated content on movement, mental health, nutrition, sustainability, travel and all things holistic well-being.

We have print subscribers throughout 46 states and five countries, so it’s

only fitting that we’ve expanded our coverage to include a wide range of wellness topics. This issue features articles on healthy morning routines, vitality secrets from aging athletes, tips for mindful eating practices, inspired travel ideas, breathing to help your nervous system and so much more.

The only thing that is constant in life is change. We know that as time ticks on, change is inevitable, but to evolve mindfully and with purpose is a choice. We’re looking forward to all that is to come with Well, and we’re so happy you’re here with us to enjoy the journey. +

Kim Fuller with Bobby L’Heureux Publishers of Well Founders of Jaunt Media Collective

3

INSIDE / Winter + Spring 2023-24

CONTENTS L I FE S T Y L E

books • art + music • community • travel • what we love

14

BOOKS

Review by Sandy Ferguson Fuller + Braiding Sweetgrass by Robin Wall Kimmerer

15

ART + MUSIC

+ Horizon Acres Stained Glass Mosaics + Amplify Your Energetic Connection

18

22

COMMUNITY With Love + Devotion: A Story of Immigration

20

SEWBO Stitching Together the Maker Community

E VO LV E

8

3

62

22

ABOUT THE COVER

TEAM WELL

The People Behind the Publication

P R O FI L E S

wellness leaders + influencers • inspiring spaces

8

LEADERS + INFLUENCERS Shine Living Community; Dr. Sarah Villafranco

11

TRAVEL + Snowy Season Getaway to Steamboat Springs

Destination Wellness: Durango Hot Springs

7

WOLF + WILDFLOWER Women-Owned Wine Bar in Wheat Ridge, CO

LETTER FROM THE PUBLISHER “Evolve, always."

6

21

+ Rejuvenate the Swiss Way

26

WHAT WE LOVE

+ Essential Products for Winter + Spring + Hot Box: Sauna Culture, For Rent + Open Hearts Sunglass Collection by Zeal

29

INSPIRING SPACES Mountain Wellness Collective; Plant Magic Café

4

WELLMAG CO.COM

FI T N E SS + YO G A movement • in the practice • retreats + experiences

30

MOVEMENT

+ How Restorative Yoga Can Boost Your Creativity + Stretches for the Slopes

34

W E L L N E SS

health • inspiration • food

48

5 Ayurvedic Tips

50

BIOHACKING BETTER LIFE WITH PRANAYAMA

MEDITATIONS FOR THE MUNDANE Turn Ordinary Activities into Meaningful Moments

37

52

53

54

fresh air + adventure • environment • gear

DABBLING IN THE BACKCOUNTRY?

MAKING + TAKING UP SPACE IN OUTDOOR GEAR

55

ADVENTURES IN GOOD COMPANY Women-Inspired Travel

44

46

MOVE IT OR LOSE IT 3 Seniors Share Their Path of Wellness + Vitality

57

EVOLVE YOUR RELATIONSHIP WITH FOOD Tips for Mindful Eating Practices

Inclusive Sizing on the Rise

42

FINDING STRENGTH AMIDST THE BATTLE OF CANCER Tips for Supporting a Loved One

This Avalanche Course May Save Your Life

40

EVOLUTION IN THE CONCRETE JUNGLE How Taking the Leap Leads to Personal Evolution

OUTSIDE 38

58

RESTAURANTS + RECIPES

+ Tiny Pine Bistro, Carbondale, CO

Rewild Your Outdoor Gear

+ Grand View Restaurant, Colorado Springs, CO

GEAR GUIDE

WELLMAG CO.COM

EVENTS + DISTRIBUTION

gatherings • community listings

62

FEATURED GATHERING Vail Veterans Celebrates 20 Years

+ The Evolution of Chai

WASTE LESS.

BY DESIGN.

Outdoor Goods for Winter + Spring

46

THE POWER OF HABITS “Big Things Come From Small Beginnings”

DRALA MOUNTAIN CENTER Lexi Reich on Her Weekend Retreat

INTERNAL FAMILY SYSTEMS IN YOGA ASANA Exploring the Depth Psychology Format for Integrated Healing

Deep Breathing to “Hack” Your Nervous System

36

HEALTHY MORNING ROUTINE

64

EVENTS THIS SEASON November 2023 through May 2024

66

FAREWELL “Evolve” Parting Shot by Sandy Ferguson Fuller

5

ABOUT THE COVER / Winter + Spring 2023-24

Partner SPOT L IGH T

DESTINATION WELLNESS AT DURANGO HOT SPRINGS

T

here’s really nothing better than feeling weightless in hot springs while gazing up at snow-capped mountains — except for infusing your body and mind with well-being as you soak and let the cares of the world fade into the vast, blue sky. Durango Hot Springs Resort & Spa offers exceptional healing properties, both natural and enhanced.

Mother Nature has graced Durango Hot Springs' water with 32 natural minerals — compared to an average of eight to 16 minerals found in most hot springs throughout the world — with high total dissolved solids (TDS), shares Ken Stone, director of sales and marketing. For mineral water to offer health benefits, it must contain TDS measuring more than 4,500; Durango Hot Springs’ TDS weighs in at over 14,000. Higher-concentration minerals include lithium, magnesium, potassium, sodium, calcium, chloride, fluoride, sulfate, silicon, iron and manganese.

Meanwhile, there’s not enough sulfur to produce any unpleasant odor.

“There is a wealth of mineral content in the water that has been demonstrated to promote health,” says James Graven of Durango-based Treehouse Communications. “The body absorbs these min-

6

erals while soaking, which circulate and provide relaxation, pain relief, improved skin health and other benefits.”

Durango Hot Springs employs cutting-edge technology to enhance nature’s healing effects. It’s the only hot spring to permeate its pools with 1 trillion nanobubbles of medical grade oxygen for each liter of water through a system called AquaGen. “We’re incredibly fortunate to have this incredible natural water resource, and then we supercharge it,” Stone says about the hot springs. "The resort keeps its water pristine with a flow-through water system that exchanges fresh water every two hours in each of the 32 soaking pools, which is refreshing, compared to the industry standard of 24-hour water exchange. The only recirculating system is in the swimming pool and uses oxygen and ozone to sanitize water. Only a trace of chlorine is added, which is required by the government for the swimming pool.

No chlorine is added to the other 32 mineral soaks.

The resort has benefited from over $14 million in capital improvements since its new ownership in 2019. “We’ve actually doubled the number of soaking pools in the last year, and it continues to evolve,”

Stone says, adding that reservations are required to ensure “uncrowded or even empty soaking pools.”

Two recently-added 45-degree cold plunge pools, aptly named Purgatory and Limbo, are extremely popular to improve circulation, decrease inflammation and promote muscle recovery. Fitting six to eight people comfortably, they’re some of the biggest cold plunge pools in Colorado, Graven reveals.

For ultra-privacy and temperature control, five cedar, Japanese-style Ofuro tubs create another way to unwind. Each tub, rented by the hour, is freshly filled with thermal mineral water heated to a soaker’s, or couple’s, desired temperature.

“The hot springs is peaceful. It’s joyful,” Graven believes. “It just has this warm, inviting feeling where you can relax in private or talk and connect with others.”+ +

dhsresort.com Kimberly Nicoletti Writer @knicoletti • kimberlynicoletti.com

WELLMAG CO.COM

PROFILES / Behind the Pages

MEET THE TEAM KIM FULLER Owner + Editor-In-Chief

LAUREN FARRAUTO Assistant Editor

Based in Vail, Colorado, Kim is a freelance writer, editor and photojournalist in addition to her role as co-founder at Jaunt Media Collective, the publishing company behind Well, YOGA + Life, Spoke+Blossom and Covered Bridge. When she is not diligently writing and editing in her mountain nook, teaching yoga around town or finding a new adventure, find Kim at a local café or craft brewery where she enjoys the more indulgent side of inspiration. See more of her work at kimfullerink.com and follow her on Instagram @lifeinfull.

An avid reader and writer for as long as she can remember, Lauren has always loved the power of the written word and a good story. As assistant editor for Well, YOGA + Life, Spoke+Blossom and Covered Bridge magazines, her dreams of helping others craft their own stories are finally becoming a reality. When she's not knee-deep in edits for Jaunt Media Collective, Lauren can be found in her Boulder home curled up with a good book.

BOBBY L’HEUREUX Owner + Director of Partnerships At the heart of his work, Bobby thrives on community and connection. As co-founder of Jaunt Media Collective, the company behind Well, YOGA + Life, Spoke+Blossom and Covered Bridge, Bobby successfully develops and sustains collaborations with entrepreneurs and businesses all over Colorado and beyond. Bobby lives in the Vail Valley where he teaches yoga and runs Big Heart Big Hands, a nonprofit that supports mountain safety and awareness. He is a legacy ambassador for Lululemon and Lolë, and his yoga classes are always led with a big smile and a relaxed demeanor. jauntmediacollective.com

LEXI REICH Managing Editor Lexi’s love for the mountains led her to plant roots in Denver, Colorado. You’ll often find her waking up with the sun and burying herself in a computer, glasses on. Outside of writing and editing, she likes to read, hike and lead yoga classes. Learn more at lexireich.com.

CHELSEA CONNOLLY Creative Director With a cultivated eye for design, Chelsea's work has been influencing luxury publications and brands for over 15 years. Chelsea calls Breckenridge her home, but the Colorado native has been shaped personally and professionally by living all over the world. In addition to designing Well Magazine and Covered Bridge, you'll find her spearheading the look and feel of award-winning beauty brands, world-class restaurants and bespoke boutiques. In her spare time, Chelsea enjoys the outdoors, live music, yoga, Pilates, gardening, traveling and spending time with her husband and two sons. Follow her @thechelseaconnolly.

WELLMAG CO.COM

LAURA MILLS Leader of Community Engagement Laura is currently the leader of community engagement for Jaunt Media Collective and finds immense joy in her role. She manages newsletter content, affiliate marketing and social media for all of Jaunt’s publications. When not focused on creating engaging content for our readers and followers, Laura can be found in her new home of Colorado adventuring with her pup, Fern.

Follow her adventures @l.millsy.

KRISTEN GRACE Partnerships Coordinator + Digital Editor Kristen Grace ardently loves storytelling. She writes about wellness and culture, and she is also digital editor over Covered Bridge, Spoke + Blossom, Well and YOGA + Life magazines. When she’s not devoting her time to writing stories and to the magazines, Kristen enjoys hiking, biking and finding the best picnic spots.

CHLOE WASSERSTROM Editorial Intern Chloe found comfort in the Colorado air at 5 years old. The Ohio native connected deeply to nature, delighting in the mountains as her playground. Her passion for storytelling led her to study journalism at the University of Colorado Boulder. When she is not exploring the world around her and translating it onto paper, you can find her either flowing on her yoga mat or embracing the mountains' natural beauty, where she leads both yoga practices and groups of young skiers. Follow her @chlowass.

7

PROFILES / Wellness Leaders + Inf luencers

SHARE YOUR SHINE

F

shinelivingcommunity.com

8

inding community can be so important and yet so challenging, especially in our growing virtual world. Fortunately, support and resources to stay connected, feel empowered and learn about healthy practices and mindsets can be found at Shine Living Community.

Jill and Jessica Emich are the sisters behind Shine Living Community, a Boulder, Colorado-based movement inspiring authentic life and holistic wellness. “It’s really about people, about community,” explains Jessica Emich. “We offer more of a holistic experience, so that it amplifies the whole,” adds her twin sister, Jill Emich. Shine hopes to provide all the pieces that make up a well-rounded life, including food, movement, nutrition and healing for emotional health, as well as mental and physical well-being. “It’s a lifestyle,” shares Jessica Emich. “And, we

also bring in family,” she adds, “because that’s who we are,” finishes Jill Emich.

Jill, Jessica and Jennifer Emich started their journeys into life with company being born as triplet sisters. “We really like to say we started off with community in the womb,” Jessica Emich laughs.

Further, coming from a large Italian family, the sisters felt that food, family and connection had become an innate part of their identities from very early on. Thus, at 24, the triplets opened their first restaurant, called Trilogy Wine Bar and Lounge, with community at the forefront of their business. Through the years, the sisters have transitioned beyond Trilogy to new spaces, including Shine Brewing Company and Shine Restaurant & Potion Bar. “After about 23 and a half years, the pandemic hit,” says Jill Emich. As many know, this was an extremely challenging

WELLMAG CO.COM

PHOTOS COURTESY OF SHINE LIVING COMMUNITY

with Shine Living Community

IT’S REALLY ABOUT GOING WITHIN YOUR BODY AND RAISING YOUR ENERGY FROM THE INSIDE OUT AND LETTING IT BE MESSY AND SEEING WHAT WANTS TO HAPPEN. JUST GET CURIOUS. JILL EMICH

time for many restaurant owners, with the Emich sisters being no exception.

Yet, amid this rather dark time as they closed Shine Restaurant & Potion Bar, the sisters continued to strive for connection. “We all felt like we were being disempowered at that time,” shares Jill Emich. “There was a lot of fear being instilled, and we didn’t agree with it.”

And thus, the first Shine Living Community portal, an online space dedicated to movement, meditation and connection, was born. “It was amazing, because what we started to realize was when we were practicing together, even though it was online, it was really building the energy around [us],” Jill Emich explains.

“You could feel the results from the practices amplified.” During the birth of this global movement beyond the four walls, Jennifer decided to follow another path while Jill and Jessica formed the Shine Living Community. The Shine sisters continued to build this community around their online dance films, virtual yoga classes and supportive energy.

“People wanted to take their health and

well-being and future into their hands,” shares Jessica Emich. “Out of that was birthed Shine Living Community.”

“It grew like wildfire,” Jill Emich adds.

Since then, Shine Living Community has continued to grow with the mission of energizing, nourishing and awakening from the inside out. The community hosts weekly yoga and dance classes — both virtually and in-person — breath and meditation workshops, spiritual retreats and much more. Through the movement’s online platform, around 20 channels are available, with material ranging from dance, strengthening and breathwork to family channels, cooking with kids and nutritional recipes. The community focuses on building an inclusive, creative, welcoming space for all to enjoy, regardless of ability or experience. “In a dance class, it has nothing to do with getting the steps right or, in a yoga class, how deep you can get into a pose,” explains Jill Emich. “It’s really about going within your body and raising your energy from the inside out and letting it be messy and seeing what wants to happen. Just get curious.”

“And playful,” finishes Jessica Emich.

“We are all here supporting each other, doing it together,” she explains.

Shine Living Community’s empowering model helps bridge the divide between such community connection and personal growth. “It’s a different language than what we are [often] hearing; I can heal myself and can lean into community?” Jill Emich asks, explaining that, “Yes, you can. We are here. It’s really about the whole person and building the energy and amplifying the whole through the community.”

Currently, the Shine sisters are continuing to expand their community and hope to reach a global audience with their messaging and practices. “We are practicing together; we are learning together; we are letting it be messy together,” shares Jessica Emich. “It’s truly from the heart.” And, better yet, it’s for the heart. + Amalia Manning Editorial Intern

WELLMAG CO.COM

9

PROFILES / Wellness Leaders + Inf luencers

OSMIA SKINCARE Wellness Outside + In

F

rom emergency room to chief formulator and CEO, Sarah Villafranco, MD, took her medical education and experience and transformed them into a skincare line called Osmia.

Villafranco’s choice to pursue medicine was rooted in a desire to help people live healthier lives. “However, after losing my mom to pancreatic cancer, and as a mother to two girls myself, I felt compelled to find a way to practice medicine that felt more impactful and unique,” she explains.

As a doctor, Villafranco spent a decade in the emergency room where she managed a wide array of illnesses and diseases. However, during her tenure, she felt frustrated that much of her care

10

seemed like putting out fires; she craved the opportunity to help people make better, more proactive choices regarding their health.

After spontaneously signing up for a soap making class in Basalt, Colorado, her journey of healing others through skincare products began. “I was enchanted by the artistry of form, color and scent that could be woven into the soap process. And when I began to research the impact of ingredients most people were using on their skin every single day, a bigger idea took shape,” she recalls.

In 2012, after several years teaching herself how to formulate products, Villafranco decided to launch Osmia, a skincare line dedicated to helping

people find healthier, happier skin with better ingredients, taking human and environmental health into consideration at every turn. “I never imagined I’d land in the beauty industry, but I feel like I'm finally practicing a brand of medicine that makes sense,” explains Villafranco.

Osmia's first storefront was in Carbondale, Colorado. Some of her earliest products were focused on healing her own skin issues, like eczema and dermatitis. Osmia’s Black Clay Facial Soap has helped thousands of people with skin conditions like acne and perioral dermatitis, and the Purely Simple Face Cream is very popular among those with super sensitive skin.

“We never use synthetic color or synthetic fragrance, ethoxylated ingredients, petrochemicals, phthalates, parabens or sulfates,” notes Villafranco. Her line has now expanded to include face cleansers, lip products, hand creams and body oils, as well as a seasonal line of products called The Craft Series, with artisanal scents to match the seasons.

“Our products fall into one of two categories; they either solve a skincare problem using healthy ingredients, or they make you smell and feel absolutely amazing. And, many of them do both,” says Dr. Villafranco.

Osmia skincare products range from $12 for a lip balm to $98 for their beloved Nectar Nourishing Drops. “We call them unicorn drops for good reason,” adds Villafranco.

Customers can visit Osmia’s retail boutique in Carbondale or contact the Osmia team to take a deeper dive into individual skin health needs. Osmia is open 11 a.m.-3 p.m. Tuesday through Friday and is also sold at retail locations throughout the United States and Canada. + Julie Bielenberg Writer @juliebielenberg

WELLMAG CO.COM

PHOTOS COURTESY OF OSMIA

Visit osmiaskincare.com or find them on Instagram @osmiaskincare

PROFILES / Inspiring Spaces

PLANT MAGIC CAFÉ LEADS THE MUSHROOM MOVEMENT The Booming Denver Café + Mind-Body Event Space is Pioneering Colorado’s Psychedelic Renaissance

PHOTO COURTESY OF PLANT MAGIC CAFE

W

Discover the magic: 925 E. 17th Ave., Denver, CO theheartquarters.org plantmagiccafe.com

Lisa Blake Writer @lisananblake | lisablakecreative.com

WELLMAG CO.COM

hen Colorado voters passed Proposition 122 in November 2022, decriminalizing a handful of psychedelics — psilocybin mushrooms included — joyful celebration erupted at Plant Magic Café. The campaign headquarters for the initiative and holistic wellness hub known as HeartQuarters, along with its upstairs 501(c)(3) education resource center Denver HeartQuarters, is pioneering the plant medicine movement, offering a unique blend of nourishment for both body and soul.

Denver HeartQuarters is housed in a historic 1888 building that opens with public portal Plant Magic Café and hosts offices for a 501(c)(3) educational resource center and a sanctuary for multiple entheogenic sacrament-based churches, from ayahuasca to mushrooms to wachuma.

Downstairs, the uptown Denver mansion serves adaptogenic lattes showcasing non-psychoactive mushroom coffee infusions (think chaga, lion’s mane and reishi) alongside ceremonial-grade cacao sourced directly from a medicine family farm in Guatemala and Colorado-sourced breakfast treats. Upstairs, the historic Cranmer Sterling building hosts the Sanctuary of the Sovereign Heart, a local

ayahuasca church, and other religiously protected organizations that work with sacramental plant medicines.

Denver HeartQuarters co-founders Meaghan Richmond and Taylor Amason are harnessing the Prop. 122 momentum, creating a community space that not only educates and informs but also celebrates the profound benefits of plant-based therapies.

“We open the doors to partner churches, so they can exercise their constitutionally protected religious rights,” Amason says. “We’re helping people to connect with these churches and their plant medicine sacraments in a responsible way in a safe, educational space.”

As the old stories around psychedelic use fall away and research on potential mental health benefits are coming into mainstream light, Amason and Richmond are seeing waves of new, multi-generational visitors seeking information on everything from micro-dose regimens to functional mushrooms for gut health and brain maintenance.

“We’ve seen a bunch of baby boomers who were hiding their former use from their now-grown kids, but the stigma has been lifted, and now they’re out in the open, looking to psychedelics to treat Alzheimer’s, depression and offer natural alternatives to pharmaceuticals,” Amason says. “People are leaving Denver HeartQuarters feeling informed and less anxious or uneasy about psychedelics being a part of society moving forward.”

Plant Magic Café hosts a full calendar of holistic events and intentional ceremony circles spanning cacao, mapacho, kambo, breathwork, Magic School, yoga classes and other healing modalities.

The come-as-you-are space is comforting and nonjudgmental, welcoming seasoned practitioners and those just stepping into their wellness journey.

As the psychedelic community continues to flourish, havens like Plant Magic Café will play a crucial role as sanctuaries, fostering community, understanding and healing. With its unique blend of history, modern wellness and community spirit, Plant Magic Café is proudly leading the way in Denver's holistic wellness revolution. +

11

PROFILES / Inspiring Spaces

MOUNTAIN WELLNESS COLLECTIVE

W

124 Main St., Suite 301, Dillon, CO mountainwellnesscollective.com Visit the website to learn more about services and an exciting lineup of winter events, including group ketamine-assisted therapy offerings.

12

hen we’re overstressed, undernourished, dehydrated, chronically fatigued and lacking authentic communal and spiritual connection, it’s time to take a hard and long look at our foundational health.

Frustrated with rises in obesity and diabetes and declining quality of life, along with his own struggle for medical answers, Jesse LaFramboise launched a come-as-you-are space for movement, fitness, education and holistic therapies.

Mountain Wellness Collective empowers guests to reach their full feel-good potential through an exciting schedule of yoga, martial arts, fitness classes, acudetox, meditation, self-defense, Tai Chi, breathwork and more.

The Dillon, Colorado-based studio opened in spring of 2022, pooling a wide co-op of talented facilitators and healers. LaFramboise says his inspiration

stemmed from recognizing the shortcomings of conventional medical care.

“In a country that spends far more on healthcare per capita than any other nation yet also maintains the worst outcomes of any developed country, it's obvious that something is wrong,” he says.

From a young age, LaFramboise was heavily involved in athletics. These pursuits propelled him to accept a scholarship to play soccer at Morningside University in Sioux City, Iowa while pursuing a degree in human physiology and biochemistry.

Following his senior season as captain, he was asked to stay on as a conditioning coach for his alma mater.

Soon thereafter, LaFramboise began experiencing a health condition that doctors were unable to cure. As joint pain and fatigue increased, activating systemic inflammation and autoimmunity, he identified triggers that included poor diet (sugar and

WELLMAG CO.COM

PHOTOS COURTEST OF MOUNTAIN WELLNESS COLLECTIVE

A One-Stop Studio for Community Welfare + Empowerment

processed oils), alcohol, poor sleep and stress. It was time for a big lifestyle change.

So, he moved to Colorado.

“Moving to the mountains afforded me a few things related to a more aligned lifestyle,” he says. “For one, I escaped a community that prioritized partying.

Second, I was excited to pursue outdoor activities, like rock climbing and rafting. I was breathing clean air, getting plenty of exercise, eating well, finding purpose in life and making real social connections.”

In Summit County, LaFramboise became enamored with competitive martial arts, namely jiu jitsu. The combination of cardio, strength and flexibility, as well as the mental focus and stress management required, was just what the doctor ordered.

Realizing what wonders a holistic approach did for him, LaFramboise pursued his master’s in nutrition and functional medicine through the University of Western States’ online program during the

pandemic. Now, he seeks to share his experience and knowledge with others and, along with his collective of practitioners, optimize community well-being.

“Isolated, scared and lost more than ever after the pandemic, people needed a place to reconnect with community, educate themselves, strengthen their immune systems and take control of their overall health,” he says.

Mountain Wellness Collective looks at foundational health by building up seven pillars of wellness: physical, mental, emotional, social, occupational, environmental and spiritual. While overlap is obvious, he says, the foundations of true wellness must include a focus on exercise, diet, hydration and toxicity status, stress management, social/communal engagement, sleep optimization and connection to a deeper purpose.

Always growing, the Collective is currently comprised of 15 practitioners,

WINTERWONDERGRASS the dead south

the infamous stringdusters

paul cauthen

kitchen dwellers

molly tuttle

& golden highway

daniel donato's clay street cosmic country unit

sierra ferrell

andy frasco lindsay & the u.n. lou sam grisman aj lee project & blue summit

special thursday show by dan tyminski mountain grass unit east nash grass

shadowgrass

the fretliners

armchair boogie

winterwonderwomen

pickin' on the dead

kind hearted strangers

the deer creek sharpshooters

the runaway grooms

madeline hawthorne

riverwondergrass all-stars

all dedicated to the philosophy of holistic care. Nutritionists, yoga teachers, meditation guides, creativity coaches, mental health therapists, aura readers and martial arts instructors serve a wide spectrum of wellness wants and needs.

Classrooms, therapy rooms, fitness and rehab space and a calming meditation room with an infrared therapy bed make up the Dillon studio space.

“Ultimately, we hope Mountain Wellness Collective is known for being a safe space that offers the broader community access and guidance along their optimal health journeys,” LaFramboise says. +

Lisa Blake Writer @lisananblake | lisablakecreative.com

LIFESTYLE / Books

Written by Robin Wall Kimmerer Illustrated by Nicole Neidhardt

BRAIDING SWEETGRASS: Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants

MAY THE LOVE WE PUT INTO THIS BOOK CONTINUE SETTING IN MOTION THE WORLDS WE WISH TO INHABIT. NICOLE NEIDHARDT

14

T

he dedication to the left is from the Navajo illustrator of this engaging, informative and insightful look at our lifeline back to the wisdom of Indigenous teachings. Braiding Sweetgrass explores how we can resurrect and preserve the integrity of our human relationship with the earth and all living beings. Increasingly, as civilization evolves, we are drifting from our intuitive connections and simple, natural rhythms as guidelines to living well. Instead, we are embracing scientific discovery, technology and artificial materialism to shape complex actions and values.

Author Robin Wall Kimmerer is a scientist herself — a botanist, a professor, a Potawatomi Nation Citizen and founder and director of The Center for Native Peoples and the Environment. She believes in using the tools of science to ask questions of nature. She advocates innovation, progress and inevitable change.

Yet, she believes that plants, animals and the earth are our oldest teachers. Her vision for our future is “a world guided by stories rooted in the revelations of science and framed with an Indigenous worldview in which matter and spirit are both given voice.”

Wild meadow sweetgrass is a unique,

precious plant. Once common and abundant, it is now threatened with extinction as development consumes its natural habitat. Known as “the hair of Mother Earth,” it is best nurtured, not from seed, but by transferring roots directly into the ground. In Indigenous cultures, it is passed from hand to earth to hand across generations. When harvested, individual blades are dried to preserve color then braided into three strands to represent kindness, compassion and gratitude. The sweetgrass braid, often shaped in a circle, is burned in a ceremony to administer kindness and compassion and to heal the body and the spirit.

The story of sweetgrass, and others throughout the book, guides us to follow philosophies and practices toward a path of shared responsibility and harmonious living.

Kimmerer writes: “We’re told that the reason our ancestors held so tightly to these teachings was that the worldview the settlers (‘Windigo’) tried to obliterate would one day be needed by all beings.

Here at the time of the Seventh Fire, of climate chaos, disconnection and dishonor, I think that time is now. It is said that if the people choose the green path, then all races will go forward together to light the Eighth (and final) Fire of peace and brotherhood.”

And so, science weaves with spirit in Braiding Sweetgrass. This is a book to savor over many sittings, with plentiful illustrations and photographs. This edition, adapted from the New York Times bestseller, is appropriate for all ages, packed with ideas and information but not overwhelming.

To help us navigate a path forward, we need to unearth the old stories and begin to create new ones. For we are story makers, not just story tellers. All stories are connected, new ones woven from the threads of the old. +

Sandy Ferguson Fuller Writer, Editor, Illustrator alparts.com

WELLMAG CO.COM

LIFESTYLE / Art + Music

HORIZON ACRES STAINED GLASS MOSAICS

A

s the sun travels across the sky each day, the changing angles of light pour through the living room of Palisade, Colorado artists Dawn Stutz and Shea Harrington.

Dozens of colorful original stained-glass mosaics hang in the large windows of their peaceful space, and each hour of daylight shifts the color expression and energy that radiates from every piece.

“When that light comes through, the color light therapy is very healing,” Stutz says.

Some colors, like oranges and reds and yellows, give the body energy, so Stutz often designs bright glass pieces that incorporate these colors to bring happiness to kitchen spaces. Other hues give the body balance, like green. And blues and purples? They help the body calm down, she says.

Stutz and Harrington co-own Horizon Acres Stained Glass Mosaics, a vibrant property nestled in the backcountry of Palisade’s peach orchards and grape vineyards. In addition to their home, their property features a small gallery for displaying their work as well as a garage art studio space with, of course, gigantic windows facing the mountains. Their work doesn’t usually stay in the studio for long, however, as they sell their nature scene mosaics through word of mouth, some local farmers markets and now at The Blue Pig Gallery in Palisade.

Stutz and Harrington’s art studio evolved from a hobby they both just couldn’t get enough of to a desire for creative exploration and their full-time business.

When the pandemic started in 2020, the couple took a stained-glass class at the Working Artists Gallery in Grand Junction, Colorado. A few months later, Stutz took a mosaic class at the same gallery, and soon, they both were hooked on the beauty and self-therapy of expressing their creativity through glass.

WELLMAG CO.COM

The idea to merge mosaics with stained glass happened one day when the couple’s neighbor was throwing out some old window panes.

“We went and got all of the windows,” Harrington says. “Those were the first four mosaics we did on see-through glass. Typical mosaics are not seethrough, but we wanted them to be seethrough and have light therapy [properties]. We wanted to have the effect of stained glass, but we wanted to have the finesse and detail that you can get with mosaic. So, that’s what started it. We just get to glue [colored] glass onto [clear] glass, and then we grout it.”

Harrington and Stutz coined the term “stained glass mosaic” for the type of art they do as they evolved their unique mosaic process.

They work most afternoons in their brightly lit studio. Over the past three years, they have collected nearly every hue of glass imaginable in all shapes and sizes. They use tools like mosaic wheeled glass nippers, glass running breaking pliers, oil fed glass cutters, stained glass grinders and diamond ring saws to craft the exact sizes of glass needed to create each piece. They attach the glass with Weld Bond or Mac Glue, and after the pieces have dried for a few weeks, they use various shades of sanded tile grout to finish the images, Stutz explains.

They oscillate between big and small projects and are inspired by all types of imagery, both imagined and from real life. If a piece includes an animal, Harrington starts with the eyes. He points to a woodland scene he crafted with deer.

“So, I will just do the [central focal point] first, the deer,” he says. “Then, I did the oak brush, and the sky was next. I always start with the eyes and then the face of any of the animals. If you get those right, it makes the rest of it a lot easier.” +

To find the art of Stutz and Harrington, check out The Blue Pig Gallery in Palisade. The artists also create commissioned work, and they offer classes. For more information, email Dawn at pogosdream@yahoo.com or call or text her at 970.270.7466.

Rhema Zlaten Professor + Journalist @rhemazlaten

15

LIFESTYLE / Art + Music

AMPLIFY YOUR ENERGETIC CONNECTION

ENERGY IS THE WAY WE EXPERIENCE THE WORLD AND THE WAY THE WORLD EXPERIENCES US.

A

s human beings, we are walking pieces of energy — derived from the universe and living the human experience. Energy is neither created nor destroyed but, rather, transferred invisibly to allow us to engage and connect with our surroundings.

Sometimes the world we live in makes it difficult to come back home to the energy inside of us. However, there is a reason why our ancestors paired sound and movement for grounding purposes.

“Energy is the way we experience the world and the way the world experiences us,” says Ashley B. Jones, energy healer and trauma-informed intuitive guide.

The Denver, Colorado-based reiki practitioner explains that practicing repetitive movements to music creates a portal to allow life to flow through us and

16

for us to flow through this life. We literally enter a flow state in our bodies that creates a space of receptivity and a place to move energy from head to toe. This flow state is boundless and impartial to any movement. Think yoga, hiking, running, climbing, dancing, Pilates, weightlifting or any way you move for joy.

CorePower Yoga’s lead instructor of Northern Colorado and owner of Boulder Baby Body, Noëlle Pierrat, says music’s vibrations anchor us into our bodies, because we already have an innate rhythm inside of us: the beating of our heart.

“We have to do more work without [music] to connect ourselves to our bodies,” she explains.

Next time you make a playlist or pick a song to move to, listen to the energy inside yourself to find beats that match your personal, natural cadence. “We have so many distractions that stray us away from the predictability in our bodies,” Pierrat explains. But, music “gives us back that connection in our bodies.”

Now, music is not the only discipline amplified through our speakers these days. The words in podcasts and audio books also interact with our energy.

WELLMAG CO.COM

PHOTOS BY SYDNEY BREWER

ASHLE Y B. JONES

Listening to others’ words is still listening to yourself. Whether or not you know the reason for choosing that episode or story does not matter. Often times, the reason is in our subconscious, and our body craves energy that our conscious brain is not aware of, Jones illustrates. Just like when listening to music, our bodies enter a flow state when repeating a movement while listening to a podcast or audiobook.

The flow state here allows our brains to encode the said words seamlessly from the auditory cortex of our brain. You will most likely find it easier to grasp the messages’ meaning while in motion rather than staying stationary.

Your chosen podcast topics determine where you are going to energetically encode the meaning of the words in your body.

This is because “words ground us in the human experience,” Jones says. She explains that a podcast about relationships or dating will be encoded in the heart chakra. A topic of safety or money will be encoded in your root chakra, at the base of your spine. And, a topic of manifestation or sexuality will be encoded in your sacral chakra, below your navel. Notice how you choose to pair your movement with audio topics. Are you doing pushups while listening to a love story? Or, are you in cobra pose, anchoring your bellybutton to the earth while learning how to manifest? The energy’s effect may be exponential.

Lyrical songs have similar effects on us. Pierrat explains that is why humans have used chanting for an energetic effect for thousands of years. Chanting, like singing or moving to lyrical music, works to energetically align and focus our own energy.

Stories narrated lyrically or conveyed through various audio formats evoke personalized feelings and emotions, which you can intentionally or unintentionally channel, navigate and work through using your preferred movement medium.

All energy is connected. You are never alone; even in solitude with your playlist or podcast of choice, you are with the energy of the creator. Next time you feel your energy shift, surrender to it. Visualize the beats, lyrics or words harmonizing with your energy and amplify your mind and body connection. The very essence of the universe pulses through each note or word, igniting a transformative dance between our consciousness and the energy around us. We feel a blend of physical sensations pair with the natality of the human experience. Feel this and return to the sanctuary of your home body; for, it is inherently human to seek a body, mind and energy connection in this world. +

Chloe Wasserstrom Editorial Intern @chlowass

WELLMAG CO.COM

17

LIFESTYLE / Community

WITH LOVE + DEVOTION A Story of Immigration

18

The U.S. school system is complex, multi-layered and challenging to navigate, especially if English is not your first language. After attending her son’s first Individualized Education Plan (IEP) meeting — a plan commonly given to children who require special accommodations for their learning — she walked away with an overwhelming sensation of the work that lay ahead. The school had assigned Julio a meager 10 minutes of speech therapy per week, even though he is non-verbal and needed much more support. On top of finding employment, navigating a new country and learning a new language, she needed to find a school whose staff would work patiently with her (with her limited English) and take the time to understand Julio’s needs. And, she knew she would need to fight to make that all happen. She would need to be her son’s biggest advocate. And so, her life’s work began.

Along her journey to navigate the school system, she met other Latinx families with children with disabilities. She knew firsthand how lonely and heart wrenching the experience of immigration can be, compounded by having a child with disabilities, so she decided to form a support group. Only one parent attended their first meeting at a local library, but Blanco was not discouraged; she knew her community needed this: “[The language barrier] stops them, and that is why we cannot 100% connect with organizations, with the [school] system.” By their fifth meeting, they had 50 attendees — Latinx parents of children with disabilities who were hungry to learn and receive resources in the language they were most comfortable with: Spanish. She found speakers from school districts and health departments to share information with parents in Spanish, and families kept coming back. And, she did it all as a volunteer with a deeply empathetic, open heart.

Any funds that were raised went into running the group, which became known as Grupo de Apoyo (Support Group).

But, she knew that she was restricted by her time and limited funds, so in 2022, she accepted an invitation to be part

To learn more about Blanco’s work and donate to her cause: coparentcoalwition.org

of a grassroots nonprofit committed to educational equity, Colorado Statewide Parent Coalition (CSPC). Under CSPC, she continues to expand Grupo de Apoyo and currently serves families across Colorado.

Blanco’s work permeates the community. With her quiet grace, integrity, dignity and complete devotion to her family and community, she offers herself to her work. Humble and unassuming, with eyes that connect with the essence of anyone she meets, this woman is defined by her eternal optimism: “Let’s not focus on [a community’s] shortcomings or their barriers, but rather, let’s share their successes … that way we will have a more empowered community, a more inclusive community. Let’s embrace that we are a diverse community.” +

Marisol Cruz Writer + Nonprofit Evaluator

WELLMAG CO.COM

PHOTO COURTESY OF XIOMARA ANDIRA BLANCO

T

he power was often cut as soon as the sun went down in Xiomara, Andira Blanco’s hometown in El Salvador. She grew up during the country’s civil war where opposing sides frequently reduced entire neighborhoods to complete darkness, so they could advance on their enemies. She spent many dark evenings huddled beside her brother while their mother, rocking gently in her hammock, recited poetry to them by candlelight. The poems served as a soothing distraction from the sounds of whirring helicopters and gunfire outside their home. Despite the danger lingering at her front door, Blanco recalls these moments with her mother with love and tenderness: “My parents tried to give me the best they could at that time. [They] are fighters.” Through poetry, she dipped into the well of human experience and learned to open her heart to a spectrum of emotion — all while a war tore through her beloved childhood home.

“In the end, [these experiences] make us stronger. We have to dust ourselves off and start over,” she reminisces.

Blanco continued to live her life rooted near her family and deeply planted in her country, unwilling to give up on her home. But that all changed in 2008, when she learned that the baby boy growing inside her had Down Syndrome.

For the first years of Julio’s life, she battled to find resources and proper medical attention. When she was fired from her job due to missing too many days — days spent taking Julio to his many medical appointments — she used her severance pay to fund a surgery for her then 9-month-old son.

She felt alone and overwhelmed. Her son’s condition was complicated — resulting in numerous hospitalizations every year; she did not know where to turn. A relative told her about the extensive support available to children with special needs in the U.S. So, in 2016, she uprooted her family and immigrated to give her son the opportunity to thrive around others who could better understand his condition.

Lifestyle magazines that

INFORM + INSPIRE! SU MM

+

ER

WI NT ER

+

20 22

SP RIN

FAL L

TOP

TRAI

E E RID IS TH HE TH T WOR ?

RISK

iving Easy L itude At Alt

+

ff Hats O Chefs ale To Fem Rodeo Eagle + Now Then

VA IL +

T H

B

H U

E

O F

A D

V E

M IN TU

N T

U R

RN +

E

EA G LE

+ -VA IL

AV

W E

S T

E R

S ED WA RD ON +

C O

N

L O

+ EA

G YP G LE +

SU M

R A

M IN TU

RN +

EA G LE

+ -VA IL

AV

2022

ing a BecomMama in

SU M Mounta

VA IL +

M IN TU

RN +

EA G LE

-VA

ON IL + AV

E

H U

B

O F

A D

V E

N T

U R

E

I N

W E

S T

E R

N

C O

AR DS + ED W

L O

R A

+ EA G

LE + G

YP SU M

D O

/ ISSUE

19 WI NT

ER 20

21 -2

2 / ISS

UE 18

l l e W ir ed

AL

Li vi n

g

NY

LE WHO H T H E AOLDURANGO

S PE T E S C A T S P R IN G HO

S • N LLNES

AT U R E

• MO

LIFEST

URE

Y

OMM LE • C

UNITY

• WEL

• N AT LNESS

URE •

MOVE

MENT

IL D R E W or Gear

1-2 2 ING 202

• ADV

ENTUR

E

WIN TER

DVENT

SU MM

T • A VEMEN

The

+ SPR

FAL L

BAN AT UR ER +

ITUAL

+ SPIR

in

AT E VENT R E JU Swiss Way utdo

202 2

L IFNEATAUFRAL HGEEATLAINWGAYS

L IT Y V ITAg Athletes

For Ag

Your O

Y M U N ITRY A D COM S A C R E SANCTU

SS TER LO

LIFEST

G YP G LE +

g unnin Trail RTips Safety

uide to Your G room Mush ing Forag

OST THE CEMOTE OF R KING 82 WOR

HARMO

Y • WE

TA L MEN S LNES WEL E IN TH NS N TA I MOU

YGGE TO H HOW HOME 18 YOUR BIRD 34 CAMPOM HATS CUST IT M R E P RIVERIES 56 PART

issue

MUNIT

+ EA

T H

In sp

COM YLE •

2023

D O

SPRING

the

ER

f Rise O ork te W Remo the in ins Mounta

S ED WA RD ON +

S 14 OOM RT BL DESE RE A S G SPRIN HOT ASON 46 IN SE Y RMON G HA SPRINONIA 64 IN PA O OFF T S 70 HATS LE CHEF FEMA

RENEW

+

FAL L

n Fire Art O turn in Min ay: Getawatt, Zerm and rl Switze

VA IL +

I N

SU MM

20 22 20 23

LS

R UNIO for J RERS ENTU

ADV

G

WIN

TER

+ SP

RING

202

3 -2 4

coveredbridgevail.com | spokeandblossom.com | yogalifelive.com | wellmagco.com

SEWBO: Stitching Together the Maker Community

S SewBo is a woman-owned business focused on growth and empowerment, where creators of all ages can learn or perfect the art of sewing. It is a wonderful place to engage with your body, brain and creativity. sewboco.com

20

ewing is not an art of the past at the new Boulder, Colorado business SewBo. Though sewing has slipped from a household skill to the back pocket of history, Jordan Martindell is fostering a space for a resurgence of the maker community. At 2576 Baseline Road, the shop is half beautiful, high-quality and eco-friendly fabrics store and half workshop. Dozens of sewing machines and classes for all ages fill the workshop with people eager to learn how to mend, sew and craft.

Though sewing can be a daunting skill to learn, every part of Martindell’s workshop is designed to teach. From the warm light, the welcoming space, the user-friendly EverSewn machines and even the magnetic pin cushions, everything has been perfected to create a healthy environment to learn. It is a maker’s space, ready to meet every student where they are, be it in a class,

the open sew hours or in the fabric shop.

Whether it be for the children who attend her summer and winter classes or the adults learning to sew at every skill level, Martindell instructs with a steady, deeply knowledgeable style that creates the perfect environment to try a new craft in.

In the class I attended at SewBo, I found a deeply human environment where failure and struggle are welcome and success is celebrated. Even at the end of a day teaching summer camp classes, Martindell approached my class with patience, assuring me that the “best way to be a good sewer is knowing how to thread the bobbin.” When asked about her students, she lit up, telling me about sculptures or knitters eager to try a new hobby, and how each approached the machines and fabric differently, how she encouraged them even if the techniques were not technically “correct," because it was more important to her that they enjoyed themselves. She told me about one student who struggled with buttons, so much so that Martindell told her to come back to one of the free sewing hours to try again. She understands that learning a new skill does not always come easily and sometimes, you just need to try a different day.

Martindell does not approach teaching with a “one-size-fits-all” methodology, but rather, adjusts lesson plans to individual groups and students. In the classes that run multiple sessions, she decides lesson plans only after meeting the students to ensure the right fit for each individual, because she wants “everyone to love to sew as much as [she] does.” She understands the careful balance that must be struck between challenge and frustration and adjusts to her students, so people have fun while they learn. Kids come out of her classes glowing and excited because of her lessons and their new creations.

SewBo offers classes that range from sewing your own Halloween costume, to mending clothes, to reading a pattern, to flower pounding (a processes that uses flowers to naturally dye fabrics), to learning how to use your own sewing machine. There is a class for everyone.

As Martindell says, “Everyone can learn to sew,” and her passion creates a perfect environment to learn a new hobby.

WELLMAG CO.COM

PHOTOS COURTESY OF SEWBO

LIFESTYLE / Community

Sewing fosters a space to reconnect with your body, to calm your mind and to engage with creativity, because as Martindell explains, “It’s a true brain break.

People can watch TV while they knit or crochet, but it is very difficult to do anything else while you sew.” Martindell says she’s seen even the most energetic kids become calm and focused on a sewing project. Sewing is a space perfect for learning how to care for your brain in a creative space that is separated from electronics and social media. This creative space is something Martindell fosters in every class offered in her studio.

Classes end with a completed project, because, Martindell believes, “I think it’s kind of depressing go to a sewing class and leave without making something.”

Sewing also encourages a more sustainable and self-sufficient lifestyle, where clothes can be mended, adjusted for new styles and tailored instead of ending up in landfill, reducing the impact of fashion on the environment. The certified eco-friendly fabrics in SewBo are also an excellent way to reduce environmental impact.

Sewing fosters a sense of not only connection to your body and your environment, but bodily autonomy. Everyone can make clothes that fit their body, their lifestyle and their desires — whether that comes in the form of adding pockets to every dress you own, mending your favorite shirt or sewing tool belts onto leggings. Sewing clothes provides everyone, regardless of body type or gender presentation, the space and ability to dress themselves for the life they want to live. It allows everyone to meet the world on their own terms.

Martindell teaches a plethora of classes about clothing and has a wealth of knowledge about the intricacies and difficulties of sewing garments. From the textiles to the stitching, to the complications of sewing buttons, her open sew hours and classes are an incredible place to learn. + Chloe Andrews Freelance Writer @chloe.lj.andrews

WELLMAG CO.COM

WOLF + WILDFLOWER Raise a Glass with This Women-Owned Wine Bar

W

hen I sat down for a happy hour pour at Wolf + Wildflower in Wheat Ridge, Colorado, I immediately felt like I had landed upon the community jackpot. The women-owned wine bar opened last summer, and its evolution has been a labor of love, as co-owner Tamara McTavish puts it.

Together with her business partner and longtime friend Sarah Galloway, the duo transformed the 1,600-square-foot space into the tight-knit neighborhood’s newest gathering spot, complete with an eclectic wine program and an assortment of snacks, charcuterie boards and desserts.

“The concept took shape as a blend of a passion for wine and a desire to create a warm and inviting space in our community where we ourselves would want to hang out with friends,” McTavish says. “From the very beginning, I envisioned a wine bar that would feel like an 7190 W. 38th Ave. extension of my home, a place where people could relax Wheat Ridge, CO and connect.” wolfnwildflower.com Wolf + Wildflower is a nod to masculine and feminine energy. The space features ample indoor and outdoor seating, a custom repurposed white oak bar top with waterfall ends, a wall of windows that invite natural light and a neon sign that reads “you belong among the wildflowers,” an ode to the Tom Petty lyric. “The design process was meticulous, focusing on combining rustic elements with modern and industrial touches to create a cozy yet elegant ambiance,” McTavish explains.

Partnering with local businesses is cornerstone of the bar’s mission. Outside of helping revitalize Wheat Ridge with fun events like First Friday Art Walks, Wolf + Wildflower collaborates with a Colorado favorite — Carboy Winery — to elevate its wine offerings. “It's about bringing a touch of the vineyard experience to our wine bar while supporting another local business,” McTavish says.

Wines are available by the glass, starting at $8, and by the bottle. Guests can expect rotating daily specials and wine flights. There is also beer on tap, plus seltzers by the can. Non-alcoholic brand Gruvi Bubbly Rose and Dry Secco are found on the menu in addition to the small plates, ranging from flatbreads to charcuterie boards with both meat and vegetarian options.

“I'm particularly excited about our diverse natural wine selection that showcases some fun, unique wines from around the world,” McTavish shares. “One wine that stands out is an Argentinian Malbec with delicate tannins that pairs perfectly with our Howling Wolf charcuterie board — a harmonious marriage of flavors. Our unique orange wines have also been a hit, adding a touch of creativity to the menu with an orange wine offering, which you don’t see too often.”

Whether you’re a seasoned connoisseur or just beginning your wine Lexi Reich Managing Editor journey, Wolf + Wildflower is here to @lexi_reich | lexireich.com transport guests to a world of wine-inspired delight. +

21

LIFESTYLE / Travel

SNOWY SEASON GETAWAY TO STEAMBOAT SPRINGS

I

Writer Kaitlin Emig

22

magine snow up to second story windows, icicles hanging from gutters that look like frozen waterfalls and snow piled up in vacant lots so high it would be a new ski hill. This was Steamboat Springs during the 2023 winter when they received record-breaking snowfall. By April, Steamboat Resort recorded 448 inches of snow that season! With all the hype of powder day refills and aspen glade trails, I needed to see what this quintessential Colorado mountain town was all about.

My trip was simply planned — ski, eat, soak, sleep. What more could one ask for when there are 2,965 skiable acres to learn and find one’s new favorite secret-not-so-secret spot? My not-so-secret spot was the aspen glades between Quickdraw and Flintlock. Yours might be one of the breakfast themed names off Morningside Lift like Hot Cakes or Rooster. Or, maybe you’ve skied over to T Bar to celebrate après off the BC Ski-Way. I visited Steamboat Springs on a cold Feb-

ruary morning that turned into a warm and sunny afternoon, followed by a clear night soaking under the stars. Steamboat Springs is a perfect snow-filled getaway.

However, there is so much more to offer than my simple itinerary.

Winter Carnival and WinterWonderGrass are hosted in Steamboat Springs in the heart of the winter season.

For 2024, the Winter Carnival will be February 7-11 and WinterWonderGrass will be March 1-3. Annaleigh Bonds, communications and administrative manager for the Steamboat Springs Chamber, feels these winter festivals are catered to different audiences, but both offer unique ways to experience winter in Steamboat Springs.

“Winter Carnival is a family community event that started in 1914. It highlights Steamboat Springs’ western and ski heritage through various winter sports events that happen at Steamboat’s original ski area, Howelsen Hill, and other areas downtown,” she says.

WELLMAG CO.COM

PHOTOS COURTESY OF STEAMBOAT SPRINGS CHAMBER + WINTERWONDERGRASS

Celebrate Winter + the West in this Colorado Mountain Community

Watching skijoring, where skiers wearing cowboy hats and chaps are pulled behind a rider and horse over snow, might be one of the most Colorado things to do at this event.

There wouldn’t be Rocky Mountain music if there wasn’t bluegrass, and no better than paired with a day of skiing and a night of dancing. WinterWonderGrass, in its 11th year, gathers bluegrass fans from around the country. “It’s an exciting weekend when guests and locals can enjoy multiple days of both skiing and music at the resort and all throughout Steamboat,” says Bonds.

When thinking about the eating portion of my simple itinerary, I visited one of the on-mountain lodges for a late lunch, which allowed me to keep to my main objective for the day. However, there are many great eateries around town. “Steamboat Springs is known for its diverse and robust food scene, and the opportunities for flavor are endless,” says Bonds. Her local’s advice is to visit The Shack Café for a relaxed breakfast, Yampa Valley Kitchen for locally sourced foods and Ore House for a classic western steakhouse experience.

My other main objective was visiting Strawberry Park Hot Springs, and after a full day skiing, nothing else seemed more relaxing. The easiest way to get there is through the local shuttle companies — The Hot Springs Shuttle and Sweet Pea Tours — to avoid travel on a wintry 4x4 road. Reservations for Strawberry Park are required, and I highly recommend wearing sandals since the paths are wet, icy and salted.

“The hot springs are a true winter paradise,” Bonds says. Watching the steam float above the hot pools has an ethereal vibe against a canvas of white aspens covered in snow.

If your itinerary differs from mine or you have an extra day, Steamboat Springs has many interesting places to shop or sightsee. Bonds recommends visiting the historic F.M Light & Sons,

WELLMAG CO.COM

WINTER CARNIVAL IS A FAMILY COMMUNITY EVENT THAT STARTED IN 1914. IT HIGHLIGHTS STEAMBOAT SPRINGS’ WESTERN AND SKI HERITAGE THROUGH VARIOUS WINTER SPORTS EVENTS THAT HAPPEN AT STEAMBOAT’S ORIGINAL SKI AREA, HOWELSEN HILL, AND OTHER AREAS DOWNTOWN. Steamboat Hatter, Steamboat Art Museum or one of the many art galleries that line Lincoln Avenue.

Lastly, you might be looking for a place to lay your head after your adventurous day. Try out the new Gravity Haus, located right next to the gondola at Steamboat Resort. Or, if visiting during one of the festival weekends, look for lodging within walking distance of downtown.

Whether your itinerary is planned

or more free flow, a visit to Steamboat Springs will lead to expansive views of snow-covered mesa tops, potential moose encounters and a slight urge to don a cowboy hat and boots on your next trip there. + Kaitlin Emig Writer @sunflower_lion

23

LIFESTYLE / Travel

REJUVENATE THE SWISS WAY

S

witzerland is known for its stunning alpine landscapes, cultural heritage, environmental stewardship, strong economy and high quality of life. For locals and visitors alike, the country offers an unparalleled opportunity to experience personal well-being and natural beauty all around. From thermal baths to yoga studios, vineyards to ancient basilicas, Switzerland invites you to revitalize right on time, as the Swiss do, embracing both wellness and splendor throughout the country.

FIND SWISS WELLNESS AND WINE IN VALAIS Home to the iconic Matterhorn peak and its famous basecamp town of Zermatt, the Valais canton, or state, in southern Switzerland offers much more than just those celebrated landmarks.

Much like the thermal springs found throughout Colorado and the Rocky Mountains in the United States, the hot water that bubbles up from beneath the Swiss Alps has offered locals and visitors rejuvenation and healing for centuries.

The thermal mineral water is known to

24

relax muscles, stimulate circulation, alleviate joint pain and also offer community locales for families and friends to gather.

Up above the Valais valley floor are towering Swiss mountains, and right beneath them is the town of Leukerbad, where 3.9 million liters (over 1 million gallons) of thermal water bubble up daily from 65 springs, making it the largest deposit in Europe.

Thermal spas are a destination and pastime for Valaisans, and they all have different qualities. Walliser Alpentherme & SPA Leukerbad is a more intimate oasis where guests can peacefully soak beneath a mountain panorama. Leukerbad Therme is the largest thermal bath in the entire region with 10 bath areas, slides for families and a sauna. The indoor pool has a therapeutic circuit of underwater massage jets, and the natural stone grotto with an unfiltered thermal water and steam generator is great for a cleansing sweat.

In Leukerbad, Hotel Les Sources des Alpes has a quaint thermal spa with tremendous views of the towering cliffs of the Gemmi. Breakfast and dinner are wonderful in the hotel at La Malvoisie,

and then enjoy an authentic Swiss lunch in town at Restaurant Lounge 1411.

Alongside the rich history of wellness in Valais is a deeply rooted lifestyle of viticulture. With 5,000 hectares (over 12,000 acres) of vineyards, Valais is the largest winemaking canton in Switzerland. The region boasts more than 55 different grape varieties, some very unique to the area, 80,000 plots of vineyards and 370 cellars, producing one-third of all Swiss wine.

Surprisingly, less than 2% of Swiss wine is exported. The Swiss are not shy in admitting that this is because they prefer to keep their wine to drink themselves. The domestic demand is such that there isn’t much left to send beyond Switzerland’s borders, so to enjoy Swiss wine means to plan a visit.

It’s no surprise that Swiss wine pairs beautifully with Raclette cheese and Swiss fondue, and a lunch of beefsteak tartar at Les Celliers de Sion with a cornalin red wine pairing cannot be topped.

Time spent in the Valais wine region can be based out of Hotel Bains de Saillon. There is a large thermal spa on

WELLMAG CO.COM

PHOTOS BY KIM FULLER

Soak Up Wellness and Splendor from this Land of Mountains, Valleys and Lakes

property, and guests can also venture to the ruins of Saillon Castle and up to Bayard Tower in between soaks and wine tastings.

REJUVENATE AT LAKE LUCERNE AND MOUNT RIJI The beauty of exploring Switzerland lies in the stunning landscapes, of course, along with an impressive public transport network that’s all wrapped into the Swiss Travel Pass. From high-speed trains and historic cog railways to busses and boats, the pass is your ticket for travel. A train stops in the city of Lucerne, and it’s a lovely city to spend some time.

LIV lab is a beautiful, bright yoga studio in the heart of Lucerne. Owner and teacher Bianca Sissing took over the space in 2019. She explains how the Swiss value time for well-being as much as they like to work hard.

“Swiss people are so focused on work and productivity,” says Sissing. “So, they take time for things like spa and yoga to find relaxation.”

Class at LIV lab is a nice way to spend a morning in Lucerne, followed by a walk around the city. Don’t miss crossing Chapel Bridge and strolling on the promenade along Lake Lucerne.

A number of villages are set along the lake and offer more serenity than the city. Vitznau sits on a peaceful bay at the

foot of Mount Rigi and is one of the most sun-drenched spots on Lake Lucerne.

The crown jewel of this village is the Hotel Vitznauerhof. It’s a magical spot, right on the water, offering spa and restaurant amenities to nourish body, mind and spirit. Get there from Lucerne by boat or bus, and plan to stay as many days as possible. As they say at the Vitznauerhof: “Life is better at the lake.”

You can’t stay in Vitznau without at least a full day to explore Mount Rigi.

Take the historic Rigi train to Rigi Kulm and hike around up top, then down to Rigi Staffel for a hearty Swiss lunch at Restaurant Lok 7.

Before heading back down to Vitznau on the train, spend a couple of hours at Mineralbad & Spa Rigi Kaltbad soaking in sunshine and mineral waters as you overlook the mountains of central Switzerland. The baths on Rigi Kaltbad, designed by the renowned architect Mario Botta, offer moments of pure bliss at an elevation of nearly 5,000 feet.

SETTLE ON THE EDGE OF LAKE MAGGIORE + “THE MOUNT OF TRUTH” Back on the train for a few hours with just a couple transfers and you’ll almost be to Italy, but the sweet village of Ascona in the canton of Ticino is certainly still Swiss. Often described as “the pearl of

Lake Maggiore,” Ascona’s waterfront is a sunny riviera on the Piazza Giuseppe Motta. The slogan here is l’arte di vivere — “the art of living” — and it’s ever-apparent in the town’s rich culture, history and spiritual vibration.

Stroll past the elegant Baroque exteriors of Casa Serodine and the nearby parish church of Santi Pietro e Paolo, a magnificent basilica built in the 16th century. Its prominent bell tower, known as the campanile, stands tall as the iconic symbol of Ascona.

From an overnight base at Seven Boutique Hotel, be sure to hike from Ascona to Monte Verità — the “Mount of Truth” — a site steeped in unique geomantic energy. In the early 20th century, a community led by Ida Hofmann and Henri Oedenkoven established a colony on this hill overlooking Ascona. They championed a novel way of life rooted in a profound connection with nature, embracing vegetarianism, outdoor living under the sun, nudism and theosophy.

Visitors interested in exploring the energy focal points around the Monte Verità can take solo or guided hikes through the captivating "Valley of Silence," akin to a natural cathedral, and then ascend to the summit of Balladrum crag, revealing Celtic remnants and the revered "Madonna della Fontana," a popular pilgrimage site centered around a natural spring.

While in the area, be sure to take a short boat ride to Isole di Brissago, the floating gardens, and the extra adventurous should navigate their way to Grotto America in the village of Ponte Brolla.

It’s a quaint restaurant with contemporary twists on traditional local cuisine, set back into a cave while boasting a spacious open-air terrace.

If you’re craving a wellness getaway, or even just a reason to book that flight to Europe, Switzerland checks the best boxes. There is a direct flight from Denver to Zurich on Edelweiss Air, making a trip from the Rockies to the Swiss Alps smooth, convenient and fully worth your while. + Kim Fuller Owner + Editor-in-Chief, Writer @lifeinfull

WELLMAG CO.COM

25

LIFESTYLE / What We Love 1 3 2

6 4

5

1. Spade & Spoon Local-First Meal Kits Perfect for the conscious consumer, Spade & Spoon’s locals-first meal kit delivery service is the answer to support local farmers and recipe fatigue this season. Denver-based, Spade & Spoon is the Colorado equivalent to Hello Fresh, but it makes it so much easier to shop, cook, eat and gift local. The meal kits are delivered throughout the Front Range and are customizable based on dietary preference and household size. Plus, boxes are packed fresh with minimal packaging the morning you receive it. The farm-fresh produce and seasonal recipe cards make this a household staple. Curated boxes start at $40 spadespoon.com 2. Paka The Hoodie This alpaca fiber unisex hoodie is a testament to Peruvian craftsmanship, made entirely in Peru from start to finish. It’s perfect for various activities like hiking, camping, lounging and traveling, offering casual style, comfort and functional versatility. $149 pakaapparel.com

26

3. ChappyWrap Reversible and machine-washable, these heirloom-quality blankets provide next-level comfort and warmth. They are perfect for cozying up on the couch or on the back deck.

We love the variety of style options, and the classic size is most versatile as a bed cover or throw. $55-$19 chappywrap.com 4. Dagne Dover Mila Toiletry Organizer This upright toiletry bag is perfect for Mama Earth lovers on-the-go. Made with Repreve recycled polyester, the eco-friendly pouch is easy to clean and comes in an array of vibrant colors. Because of its shape, Mila is also great for at-home skincare organization. $40 dagnedover.com 5. Leaf People Colorado 14er Skincare Kit These daily touchstone products are crafted to embrace the essence of the Rocky Mountains, offering hydration and nourishment for all skin types. This assortment showcases arnica flowers infused with a touch of forest radiance, enhancing resilience

and transforming your skin to a clean and refreshed state. $130 leafpeople.com 6. Forsake Sophia Chelsea Waterproof Boot Wear a timeless leather style featuring waterproof construction. The taped seams and a breathable membrane will keep your feet dry all winter and spring. The memory foam footbed was comfortable for our tester for a full travel day. They are stable with great traction, and while they feel a little narrow at first, the boots stretch out to fit well. $160 forsake.com 7. Amora Design Studio Peach Paradigm Manifestation Candle Welcome the season with some extra intention and illumination. Enjoy the scent inspired by fruit and spice, then once your candle has melted through, you'll be left with crystals to help carry your manifestations forward. $38 amoradesignstudio.com

WELLMAG CO.COM

7 9

8 10

13 11

12

8. Pura 4 Smart Fragrance Diffuser Perfect for refreshing any space, the Pura smart fragrance diffuser uses innovative smart features paired with premium, clean scents to give you a modern, customized and high-end scenting experience. The company has their own signature line of scents, as well as others made in collaboration with brands like Disney, Kenneth Cole, Anthropologie and more. $49.99 pura.com 9. ROKA Cade 2.0 Blue Light Glasses Block harmful artificial blue light when you’re using screens with these lightweight, nonprescription glasses. The Cade frames have nice style, with lenses that reduce eye strain, headaches and brain fog. roka.com 10. John Masters Organics Daily Nourishing Shampoo + Conditioner Love your locks with a natural, sulfatefree blend shampoo designed to cleanse, moisturize and balance your hair. It creates a rich lather, while French lavender soothes and hydrates, and rosemary oil adds shine. Pair it

WELLMAG CO.COM

with the lightweight, silicone-free conditioner that hydrates without weighing down your hair. With an invigorating citrus scent, it detangles and softens strands, leaving your hair beautifully soft and healthy. $22 each johnmasters.com 11. “Rethinking Alcohol Through the Eight Limbs of Yoga” In her book, Elizabeth Ross Hubbell tackles the pervasive presence of alcohol in our lives, even within wellness spaces, challenging the longstanding acceptance of its consumption.

Using Ashtanga yoga principles, Hubbell delves into recent research highlighting alcohol's harms, guiding readers on a journey to reconsider their daily indulgence. By integrating ancient wisdom with modern insights, the book offers a path towards healthier and happier living, encouraging readers to reassess their relationship with alcohol. $19.95 bookshop.org / your local bookstore

12. Paradis Sport Natural Fiber Underwear These bikini and thong underwear are ideal for active women. They feature a doublelayered front panel for comfort and coverage, along with a wide waistband to prevent rolling. These undies seamlessly transition from sports activities to everyday wear, offering breathability, quick-drying and tagfree designs. $25-$35 paradissport.com 13. Skratch Labs Crispy Rice Cake Sport Fuel Variety Pack Make a timeless favorite your energy source for fueling during adventures and busy days.

These tasty rice cakes offer athletes a blend of puffed rice and toasted grains, enriched with 20 grams of complex carbohydrates held together by marshmallow goodness.

Available in flavors like Salted Maple + Mallow, Chocolate + Mallow and Strawberry + Mallow, each allergen-friendly cake is free from junk and artificial additives. $17.95 skratchlabs.com

27

LIFESTYLE / What We Love

HOT BOX: SAUNA CULTURE, FOR RENT

F

ollowing an afternoon of winter sport, sauna has long been tradition throughout Scandinavia to prevent sore muscles and warm the body. Caleb Mikenas, based in Glenwood Springs, Colorado, wanted to bring this culture of sauna to the Roaring Fork Valley, on wheels.

Mikenas’ stepfather taught him the Swedish tradition of sauna, and he was instantly hooked on the health benefit.

He’s been scheming a mobile unit for years, and this past winter, he put his family’s construction business to an alternative use and built his mobile sauna for the Roaring Fork Valley.

The wood-burning stove on wheels is the first rollout of Hot Box. This version can

FINLAND Saunas: 3 million People: 5.5 million Moist heat

28

accommodate up to six individuals; however, future models hope to be for larger gatherings. Mikenas also wants to add a cold plunge to the experience, since this is also part of his sauna tradition.

Mikenas delivers the Hot Box to your chosen location. A level piece of ground with a nice view is ideal. He lights the wood-fired stove that heats the cedar-sided sauna. Temperatures can rise to 195 degrees Fahrenheit in the unit. It takes about 20 minutes to get to an ideal temperature to begin the sauna. There are towels included, a temperature gage, water for the coals and extra wood.

Hot Box is designed after the Swedish tradition of sauna, which is a dry heat, and Mikenas recommends using the sau-

A SAUNA WAY OF LIFE

na for a variety of health reasons, including the reduction of inflammation that he claims helps him with his arthritis. In high heat, the body releases endorphins that minimize pain and reduce inflammation.

“Cleansing skin and eliminating lactic acid and other toxins that may be present in your bloodstream or pores are also and added benefit,” adds Mikenas.

“The heat induces a deep sweat, ridding the body of things like lead, copper, zinc and other toxins commonly absorbed in our daily environments.” With the elimination of lactic acid soothing aches and pains in both muscles and joints, saunas are also a great tool for recovery from intense exercise, to relieve stress and to induce a deep sleep.

The Hot Box has been cruising throughout the Roaring Fork Valley. “I had so much fun when I brought the sauna to Reudi Reservoir. It was authentic to dip in the cold water then pop into Hot Box for a session,” explains Mikenas.

A successful sauna actually means a few trips in and out of the heat. Most users will sauna for 15-20 minutes. They will then take a break and get fresh air or dip in cold water if available.

Mikenas also delivered the Hot Box to an Aspen ranch for a week rental for a wedding party. The opportunities and ideas are endless, and that’s why he’s already in the process of building a second Hot Box, this one slightly bigger.

The Hot Box costs $347 for a daily rental and can accommodate up to five people at a time. Mikenas offers discounts for weekly rentals. “The snow is the perfect plunge pool; I’m so excited to have the sauna for this upcoming winter.

A good roll in the snow is the perfect complement to a sauna,” he believes. +

SWEDEN Saunas: 300,000 People: 10.5 million

Julie Bielenberg Writer @juliebielenberg

Dry heat

WELLMAG CO.COM

PHOTOS BY JULIE BIELENBERG

renthotbox.com

ZEAL OPTICS LAUNCHES THE OPEN HEARTS SUNGLASS COLLECTION with Denver Artist Pat Milbery

PHOTOS COURTESY OF ZEAL OPTICS

Z

A portion of the proceeds will benefit SOS Outreach.

WELLMAG CO.COM

eal Optics and Pat Milbery have collaborated to create a sunglasses collection that celebrates getting outside in style. Milbery is a pro-snowboarder turned artist and mental health advocate. He says he draws inspiration for his imaginative, geometric landscapes and uplifting color palettes from Mother Nature herself.

“Nature — specifically the mountains — not only inspires my art, but it has been one of the most effective forms of therapy for me,” Milbery shares. “Getting outdoors and snowboarding with my friends is critical to my mental health, and I prioritize getting to the mountains more often.”

Milbery adds that modern science is showing that time spent in nature increases happiness, improves our relationships and can bring meaning to our lives.

“That is why I am so proud to be partnering with Zeal Optics and SOS Outreach to release the Open Hearts Collection,” he says. “SOS is doing important work to pair youth with mentors to create powerful outdoor experiences to empower kids in our communities.” $5 from each Open Hearts Collection frame sold will be donated to SOS Outreach, a national nonprofit with programming for youth developing leadership skills, life skills and fostering mental health through the power of outdoor adventures.

“People and organizations coming together over shared values is how we build community and change lives," says Seth Ehrlich, executive director of SOS Outreach. "It is so exciting to see this collaboration with Zeal Optics and Pat Milbery for the Open Hearts Collection come to life and bring awareness to the power of outdoor exploration. The donations we receive from each purchase will help us serve more than 3,000 youth, from the Cascades to the Rockies, through mentoring and shared experiences."

The Open Hearts Collection includes four different colorways of Zeal Optics Windsor and Crowley styles. Thoughtful two-tone combinations and sophisticated frames are paired with a powerfully positive celebration of color, style and heart. Crowley is a plant-based polarized sunglass that combines round styling and smooth lines for a unique breed of fashion-meets-function. Windsor is also plant-based and polarized but features an unmistakable oval shape and keyhole bridge.

“This collaboration represents the mantra that with open hearts, we are better equipped to take care of our environment, ourselves and one another,” says Mike Lewis, senior director of global marketing at Zeal Optics. “Getting outside, spending time with nature and being part of a community that supports you can help improve so many aspects of our daily lives. We hope that’s what this collection helps you do both physically with the product but also mentally with that intention in mind.” + zealoptics.com

29

HOW RESTORATIVE YOGA CAN BOOST CREATIVITY Rest + Relaxation May Improve Your Divergent Thinking Skills

H

ow many times have you lost a whole night’s sleep trying to figure out a creative solution to a gnawing problem? It could be repairing a relationship, meeting the demands of a client or how to fit a family of five into a two-bedroom apartment. If you could just come up with the answer, you could finally get some sleep, you think desperately as you turn over in bed for the thousandth time.

But, what if you have things in the wrong order? Perhaps, if you got a good night’s sleep, the answer would be staring you in the face when you woke up.

It’s probably what your parents told you when you were younger, and now, some scientists think they might have been right all along.

Creative thought has been at the forefront of scholarly inquiry for decades, and there’s a growing body of research linking it to getting enough rest. If the science is right, practices like yoga and meditation might not just be appealing to already creative types; they might fuel creativity in all brains.

Creativity is the source of all innovation; when we think creatively, we can solve problems, create new systems that might help others and are more open-minded. Creative thinking is known as “divergent thinking” in psychology and essentially describes being able to think in a nonlinear fashion. A simple

30

analogy is the highway model: linear thinking involves taking the same route to work every day regardless of traffic; divergent thinking allows you to consider different alternatives, taking into account the various circumstances that might affect your drive time. From getting us to work on time to solving the climate crisis, the more innovative thinking there is happening in society at large, the greater the benefit to us all.

Many of us have been raised to believe that creativity is either something that you possess or you don't. If you are naturally creative, you might be a painter, a dancer or a yoga teacher. If you’re not, you’ll head for accounting or law. Of course, this couldn’t be farther from the truth; many dancers are simply proficient at memorizing sequences and have good proprioception, while tax season produces some of the most impressive mental gymnastics ever witnessed amongst accountants.

It may be true that some of us are more naturally inclined towards creativity, but it’s a state that can be cultivated or hindered, and one of the main factors hindering it may simply be lack of sleep.

A 1988 study titled “Sleep Loss and ‘Divergent’ Thinking Ability” published in Oxford Academic found that test subjects that were deprived of sleep demonstrated significant impairment to their divergent thinking, which was gauged

by markers such as mental flexibility, the ability to change strategy, originality and the generation of unusual ideas.

You might have learned in art school that pulling all-nighters was the best way to fuel your creative process, but the science says otherwise, at least in the long term. Getting enough rest and lowering your stress levels boosts creativity.

The problem is that lots of us aren’t getting a good night’s sleep. Between 50 and 70 million Americans report suffering from sleep disorders and one third of Americans experience “short sleep,” which is less than seven hours per night.

There are many reasons for not getting enough rest, from stress and illness to a snoring partner or living near an airport.

While your sleep issue might be solvable by ear plugs or divorce, if stress is the culprit, there’s a strong argument for practices such as yoga and meditation, which have been found to lower stress levels, improve sleep quality and even reduce your need for sleep. In improving your sleep, meditation and yoga may actually boost your creativity capacity, allowing you to think in new and different ways.

Those 15 minutes you spend with your eyes closed or 30 minutes on your mat could be making your mind — as well as your body — more flexible.

Access to these benefits doesn’t have to be restricted to those who can afford it or are free of injury and able to get their leg behind their head. In fact, gentle practices like restorative yoga, which emphasizes deep relaxation through supported, reclining postures, may be more effective at activating Alpha brain wave states, which a 2015 study by University of North Carolina at Chapel Hill researchers correlated with improved creative thinking.

Next time you can’t figure out a way around a problem and you want to go and hide under the covers, go for it.

But while you’re at it, grab yourself a bolster and an eye pillow, and do it with intention. By the time you’ve finished, you’ll have come up with 108 different solutions to that problem that’s keeping you awake at night. +

WELLMAG CO.COM

PHOTOS BY RICK CUMMINGS

FITNESS + YOGA / Movement

RESTORATIVE YOGA SEQUENCES FOR BOOSTING CREATIVITY

BASIC RELAXATION

10-20 minutes

Lie down on your back with your knees over a bolster and a folded blanket or pillow underneath your head. Release your arms so that they’re comfortable, and soften or close your eyes. To come out of the pose, roll over onto one side and come up to sitting.

HEART POSE

5-10 minutes

Turn your bolster so that it’s long, and then turn around and sit with the base of your spine touching the narrow end of the bolster. Feel free to stretch your legs out long, or bend your knees and place the soles of your feet together, using a rolled blanket or blocks to support your thighs. Reach behind you, and hold the bolster with both hands.

Relax your abdominal muscles, and lie down on the bolster. If your low back feels sensitive, move the base of your spine away from the edge of the bolster. To come out of the pose, bend your knees, roll over onto one side and come up to sitting.

GROUNDING SPINAL TWIST

2-5 minutes per side

Leave your bolster as it is and sit on your right hip, with your knees bent and your right hip touching the narrow end of the bolster. Place your hands on either side of the bolster and gently lower your belly, heart and either cheek to the bolster. Then, relax your arms. When you’re ready, press into your hands to sit up, leave your bolster as it is and guide yourself onto your left hip to repeat this pose on the other side.

SUPPORTED CHILD’S POSE

2-5 minutes

Leaving your bolster as it is, come onto your hands and knees facing the bolster. Bring your big toes together, your knees on either side of the bolster, then sit back toward your heels (place a folded blanket between your calves and hamstrings if this hurts your knees). Bend your elbows and lower your belly, heart and either cheek onto the bolster. Half way through, turn your head to place the opposite cheek onto the bolster.

Julia Clarke Author, Yoga Teacher @juliaclarkeyoga | juliaclarkeyoga.com

WELLMAG CO.COM

31

FITNESS + YOGA / Movement

1

2

4

5

3

B

STRETCHES FOR THE SLOPES 5 Dryland Moves to Prep Your Ski Legs

32

HAMSTRING STRETCH This stretch targets the hamstrings, which can get tight in cold weather and after engaging in winter sports, like skiing or snowboarding. Lie on your back and lift each leg into the air. Using a band or strap looped around your foot for extra leverage, gently pull your leg close to your body using downward motion. Hold for 30 seconds and repeat three times, alternating legs in between.

WELLMAG CO.COM

PHOTOS COURTESY OF STRETCHLAB

efore you hit the slopes this season, it’s important to first prepare your body for the physical demands of alpine adventures.

These stretches from the instructors at StretchLab help enhance flexibility, improve muscle strength and reduce risk of injuries.

StretchLab recently opened three new locations in Colorado, with the assisted-stretching brand now operating over 300 studios across North America.

Each of these ski prep stretches can be performed at home, using a band, belt or strap for increased stretching leverage.

HIP FLEXOR STRETCH This stretch works on the hip flexors, which tend to get stiff with activity and cold weather. When your hip flexors are tight, it can be difficult to walk and exercise properly. To do this stretch, lie on your back with a strap looped over your desired foot. Then, cross your leg over the opposite side of your body, forming a 45-degree angle over your torso. Hold for 30 seconds and repeat three times, alternating legs in between.

QUAD STRETCH When participating in winter sports, like skiing and snowboarding which require leaning forward, the quadriceps can become overworked and tense. To loosen up, try out this stretch. First, lie on your side and loop a band or strap around your foot. Take the opposite end of the strap and guide it over your corresponding shoulder.

To create tension, pull down on the strap (bringing it closer to your chest) and feel the stretch in your quadriceps. Hold for 30 seconds and repeat three times, alternating legs in between.

GROIN STRETCH The inner muscles of the thighs can be easily forgotten and left out of one’s stretching regimen. But in reality, these muscles can tighten quite easily with exercise, creating muscle tension and discomfort. To do this stretch, start out by lying flat on your back with a strap looped around one of your feet. Stretch your leg out to the side, creating a 90-degree angle with your torso. To deepen the stretch, pull tighter on the strap (bringing it closer to your chest). Hold for 30 seconds and repeat three times, alternating legs in between.

PIGEON STRETCH Taken from yoga practices, the pigeon stretch is perfect for winter activities and cold weather, because it targets the hips and the hamstrings, contributing to a greater range of motion in the legs. To try this one out, start out in downward dog. Then, lunge forward and bring one leg to the front, resting it on its side. Lean into this stretch by bringing your hips forward and sitting up as straight as you can. Hold for 30 seconds and repeat three times, alternating legs in between. +

WELLMAG CO.COM

At ReGenesis Plastic Surgery, Dermatology & Spa, helping you look good, feel good, and be happy in your own skin is our goal.

• Plastic Surgery • Dermatology • Facials • Dermaplane • Brow and Lash Tinting • Face and Body Waxing • Hydroluxx® Facial • Chemical Peels • Microneedling • ADVATx® Laser • Laser Hair Removal • CO2 Treatments • IPL Photofacial • Massage Therapy

• Botox® • Xeomin® • Juvéderm® Ultra • Radiesse® • Volbella® • Voluma® • Vollure® • Kybella® • Volux® • Skinvive® • CoolSculpting® • Body Contouring • VASER® Liposuction • SunDara Skincare

Give us a call today and let us create a custom age-management treatment plan for you.

You are worth a beautiful investment—yourself.

ReGenesisPlasticSurgery.com 2515 Foresight Circle, Suite 100 Grand Junction, CO 81505

970-242-8177

33

FITNESS + YOGA / In The Practice

BIOHACKING BETTER HEALTH WITH PRANAYAMA Deep Breathing to "Hack" Your Nervous System

34

WELLMAG CO.COM

“

Begin to deepen your breath.”

How many times have you heard that phrase? If you’re a regular yoga practitioner, chances are you hear it all the time, and it probably helps you feel calmer. But, why is deepening your breath so effective?

In 2019, I found myself at Earth Yoga in Boulder for a three-day workshop with Viniyoga founder Gary Kraftsow, during which our focus was largely on exactly this topic.

“One of the great insights of the ancient yogis is that, through breath regulation, we can influence sympathetic/parasympathetic regulation,” explains Kraftsow, as we gradually and progressively lengthen our breath. On Friday evening, we started by inhaling for four seconds and exhaling for four seconds.

By Sunday afternoon, we worked our way up to taking just two breaths per minute, thanks to slowing down our inhales and exhales, and adding pauses at the end of each, known as retention and suspension.

Now, this might sound extremely stressful to you, but with the right training and preparation, it can be profoundly relaxing, and science is getting closer to understanding why.

Pranayama, as these breathing techniques are broadly known in yoga, has retained an air of mystery even while millions across the globe practice it on yoga mats. Krafstow explains that while meditation practices span many cultures and traditions and have been subject to a fair amount of research, pranayama is exclusive to the yoga tradition and mostly unexplored scientifically. Though countless pranayama exist, details on their function and benefits in ancient texts are scant. But one thing that the texts seem to agree on is that, through your breath, you can exert power over your mind.

“He who binds the breath, binds the mind. He who binds the mind, binds the

WELLMAG CO.COM

breath,” writes Svātmārāma in the 15th century text the Hatha Yoga Pradipika.

More recently, studies suggest that the link between a deeper breath and managing stress may come down to the Vagus Nerve. Meaning “wandering” in Latin, the Vagus Nerve is a term given to a large network of nerves that transmit signals between your brain and your gut, heart, immune system and other organs.

Because of its extensive nature, the functions of the Vagus Nerve are astonishingly wide-ranging, and it seems to exert influence over all types of unconscious mechanisms, such as immune response, digestion, heart rate and, perhaps most tellingly, mood control. The Vagus Nerve is the primary contributor to your parasympathetic nervous system, which controls your relaxation response, and preliminary studies suggest that poor Vagus Nerve functioning may contribute to depres-

PRANAYAMA You can do this practice in a comfortable seat or lying down on your back with your knees supported by a yoga bolster or large pillow.

Bring your awareness to your breath and simply notice the natural length of your inhale and exhale.

Begin to breathe in for approximately four seconds and out for four seconds so that your inhale and exhale are equal in duration. If four seconds feels too long or too rushed, modify the length, but ensure that the inhale and exhale remain equal. There should be no strain.

Continue for up to three minutes, and when complete, return to regular, effortless breathing.

Observe any shifts in your breath and energy that may come from balancing effort with release.

sion and inability to cope with stress.

In 2019, researchers in Belgium had participants engage in two different types of breathing techniques. One involved inhaling and exhaling at an equal ratio, while the other made their exhales longer than their inhales. A third control group watched an emotionally neutral film. The experiment found that both groups engaged in breathing techniques saw increased Vagal Nerve Activity (VNA). Increased VNA has been associated with better stress management, positive emotions and even better physical health. This study had the participants engage in a decision-making task following their assignment and concluded that those subjects with improved VNA exhibited better decision-making skills than the control group.

If such studies prove correct, deeper breathing can have major, exciting implications for your physical and mental health, including assisting your ability to combat stress. As current science understands it then, deep breathing may prove for some to be an effective “biohack” — a popular term for DIY practices that promote health and prevent disease. Though it’s not the only way to improve VNA (cold showers, probiotics and massage are also implicated), it’s certainly one of the cheapest and most time-effective.

Pranayama, when practiced responsibly, is a free and accessible technique that could pay major dividends for your mind, nervous system and physical body.

If you’re looking for a simple, safe way to effectively “hack” your Vagus Nerve and increase your sense of well-being, try pausing today for two to three minutes of balanced breath. +

Julia Clarke Author, Yoga Teacher @juliaclarkeyoga | juliaclarkeyoga.com

35

FITNESS + YOGA / In The Practice

MEDITATIONS FOR THE MUNDANE

away the worries and fears that swirl in your mind. Watch them go down the drain.

T

he things we do on a regular basis can feel boring, from showering to driving.

It’s possible to turn these ordinary activities into meaningful moments that can boost your mood.

DRIVING: This guy needs to get off my ass; what the hell? I hope he gets a bleeping ticket! Ever had those thoughts racing in your mind, scrunched face while white knuckling the steering wheel? What if you asked different questions?

Oh, maybe they have to run to the bathroom? What if their child is sick or someone just died? Feels different, huh?

The next time you get into your car, consider this practice.

•

Adjust your rearview mirror a little higher, so that you sit a bit taller with a long and aligned spine. Relax your shoulders, soften your elbows, wiggle your hips side to side and allow your knees, legs, ankles and feet to melt towards the floorboard.

•

SHOWERING: I learned this practice 25 years ago from a friend who was a stripper, paying her way through college. She shared, “After work, I would not only take a shower to wash off my sweat and tears, but I would also imagine the soapy water cleansing the shame stains in my mind and the grime along the walls of my heart.”

The next time you shower, watch your stress and sorrows swirl down the drain.

•

Stand with your feet hip width apart, shoulders relaxed, arms by your side.

Feel the warm water cleanse your whole body, from head to toe.

•

Inhale for three, two, one. Exhale three, two, one.

•

•

As you begin to drive, notice your mood and your energy.

•

36

When you see the aggressive or the overly cautious drivers, say in your mind three times, "Just as I wish to, may you be healthy, happy and safe."

As the water rushes over your head, imagine the water washing

•

Move your awareness to your throat.

Is there anything that you wish you said or did not say that day? Imagine the water clearing and cleansing away any regrets.

•

Travel your awareness to your heart; imagine the water washing the grime stains stuck on the walls of your heart. Then, watch them spiral down the drain.

•

Feel the water over your belly, and imagine the water clearing away any guilt for not listening to your gut instincts.

•

Notice the water rinsing down your spine, legs and feet; imagine your self-doubt and insecurities making their way down the drain.

•

Observe how your body feels from rinsing the day away.

You don’t need to go to a yoga or mindfulness class to experience the benefits of practices like these, which can help lower blood pressure, decrease depression and anxiety, and increase concentration and overall well-being.

When we shift our focus, we turn off the protective part of our brains (amygdala) and turn on the thoughtful part of our brains (pre-frontal cortex). This allows our brains to evolve into kinder versions ourselves.

Now ask yourself — what are other mundane activities that I can turn into meaningful moments? +

Rachel Glowacki Yoga Teacher @rachelglowacki | rachelglowacki.com

WELLMAG CO.COM

FITNESS + YOGA / Retreats + Experiences

DRALA MOUNTAIN CENTER Retreat to Self-Care

PHOTOS COURTESY OF DRALA MOUNTAIN CENTER

T

he only noise I’ve heard in the last half hour is the soft breaths of my fellow retreaters. We’re sitting in silence, led by our guides Cole Schlam and Heather Lindemann.

It’s fitting that I find myself here, alone but strangely not lonely, on this weekend yoga retreat at Drala Mountain Center in Red Feather Lakes, Colorado.

The focus of our time together is maitri, or embracing unconditional friendliness towards oneself. My attention remains centered on my heart.

With 600 acres of native forests, meadows and rocky peaks, Drala Mountain Center is the ideal setting for such an inquiry, as it was founded upon the Buddhist principles of personal well-being and societal transformation. Tibetan meditation master Chögyam Trungpa Rinpoche established the center in 1971 (and later founded Naropa University in Boulder, Colorado in 1974). Drala is home to the Great Stupa of Dharmakaya,

WELLMAG CO.COM

known as one of the most significant examples of sacred Buddhist architecture in North America. Inside, a 20-foot golden Buddha sits in the assembly hall.

The rich history of the land only further informs the sacred practices taking place year-round on the property. Schlam and Lindemann’s retreat was just one of many taking place on this warm October weekend. It’s clear everyone at Drala is present for a unique purpose; mine was to slow down, and slow down we did.

Each day of the retreat was bookended with mindfulness practices. We’d start the morning with a loving kindness meditation — tapping into techniques like visualization, mantras and chanting — and close out the day with a yin or restorative yoga class supported by an abundance of props. Dietary-conscious meals were served three times a day in the communal dining hall with ample time to digest between activities. Wheth-

er guests choose to visit the expansive gift/book store or explore the winding trails leading to overlooks of Roosevelt National Forest, anytime at Drala is time well spent.

The lodging options are simple but comfortable, with meals included in the price. Attendees can choose between lodge rooms, dorms or tents depending on the season. Drala is also open to day visitors looking to experience the land.

Schlam and Lindemann are an iconic duo hailing from the Denver, Colorado area, and their teachings offer profound insight on the mind, body and spirit. For this retreat, self-care was the name of the game. We’d slow flow, practice yoga nidra, journal and share our reflections with the group. I’ve been to a handful of yoga retreats throughout my career as a writer, and few have compared to the depth of knowledge shared in this space.

The writings of Pema Chödrön and Brené Brown made their way into workshops, as well as the influences of Ayurvedic medicine and its five elements theory, which focuses on harmonizing the ether, air, fire, water and earth within oneself.

The result? An evolved state of being. +

Drala Mountain Center 151 Shambhala Way, Red Feather Lakes, CO dralamountain.org

Lexi Reich Managing Editor @lexi_reich | lexireich.com

37

OUTSIDE / Fresh Air + Adventure

DABBLING IN THE BACKCOUNTRY? THIS AVALANCHE COURSE MAY SAVE YOUR LIFE Why Rookies + Weekend Warriors Should Care About AIARE 1

L

ast ski season in Colorado, I watched the Breckenridge gondola lines snake the maze and spill out onto Main Street, wrapping around the block. A feeling of gratitude washed over me as I turned around, went home to swap my downhill skis for a lighter skinning setup and drove to my favorite trailhead for some sacred Saturday solitude. More and more frustrated folks are following suit and heading into the backcountry, many without a lick of know-how.

I get it. I bought my first used uphill setup 10 years ago, lusting after Arapahoe Basin sunrise skins. I used

38

the gear to tow my newborn in a Tulle Chariot (and drop baby weight) along mellow Mayflower Gulch and Baldy Mountain trails, and, finally, after years of toeing the safety line in what’s considered fairly safe backcountry flanking Breckenridge, I committed to a three-day AIARE 1 avalanche hazard management course.

What I learned about prep, snowpack and ego in the Colorado backcountry changed the way I’ll click in and climb from here on out. Here’s why I believe this course is made for every out-ofbounds adventure seeker.

THE MOUNTAINS ARE ALWAYS TALKING Sipping my thermos of black coffee in the Mayflower Gulch parking lot, shaking off the February morning chill, I circled up with my group of 20-, 30- and 40-somethings to listen to our AIARE Level 1 guide talk about avalanche red flags. We talked about using NOA’s site forecast.weather.gov to trip plan, checking the hourly weather forecast, wind, visibility and sun exposure of the terrain we’d be skiing. We checked avalanche. state.co.us to read about possible weak layers of snow and to check real-time snow totals, temperatures and wind speeds from local weather stations. We got familiar with the holy grail of Colorado backcountry intel, the Colorado Avalanche Information Center (CAIC) and felt into reading forecasts and honing good judgment skills.

We tested our avalanche beacons and probes and familiarized ourselves with this life-saving gear. And then, we secured our skins, buckled our boots and started gliding along the path through the fresh powder until we found our snow-packed classroom.

WELLMAG CO.COM

PHOTOS BY LISA BLAKE

CHOOSING A GUIDE There are so many outfitters and guides and certification programs to sort through online — which is great; with growing interest in backcountry terrain comes growing educational offerings.

Bringing my goal of gaining confidence heading into the backcountry during our snowiest and most avalanche-prone months, I landed on 57Hours (named for the time frame between 3 p.m. Friday to midnight on Sunday). The international outfitter and sustainable outdoor adventure company offers excursions and educational opportunities around the globe and pairs skiers with the best group and guide for their individual needs.

The big takeaway: the mountains are always talking to us, and it’s our responsibility to listen. We looked for shooting cracks on the mountainside, kept ears open for telltale “whumpfing” sounds under our feet and pointed to wind-blown, east-facing walls with chunks of ocean wave-like cornices breaking off. We selected a trip leader — the person in the group with the most backcountry experience that won’t let ego and adrenaline thirst compromise safety — and we agreed to always be checking in and to speak up with any gut feelings that crop up and warn us to steer clear.

We shoveled into layers of new and

old snow, feeling the consistency of sturdy and weak, investigating snowpack stability and adjusting decision making based on results. And finally, after snacks, jumping jacks to warm up, lots of note taking, rescue practices and an incredible amount of education, we skinned up, sweating and smiling, finding our dream lines down a white wall of untouched February pow and making our sweet, sweet fluffy one-by-one descent.

Those three minutes of backcountry bliss are my why, and the AIARE course is just one step closer to welcoming even more of these magical days. +

HERE’S THE AVALANCHE EDUCATION COURSE CHECKLIST THAT DREW ME IN: •

Trip planning and preparation

•

Reading and understanding the avalanche forecast

•

Classifications and characteristics of different types of avalanches

•

Recognizing hazardous conditions

•

Understanding a mountain snowpack

•

Basics of route selection and terrain management

•

Managing risk and decision making

•

Human factors and influence

•

Efficient use of beacon/ shovel/probe

•

Companion rescue techniques

•

Group management

Lisa Blake Writer @lisananblake | lisablakecreative.com

WELLMAG CO.COM

39

OUTSIDE / Fresh Air + Adventure

MAKING + TAKING UP SPACE IN OUTDOOR GEAR

“

Scan here to check out our favorite plus-size wear for fresh air!

40

68% of American women wear sizes 14 and up, and less than 20% of outdoor apparel is made in plus sizes. How do you expect 20% of the offerings to appeal to 68% of the people?” asks Raquel Vélez, founder and CEO of Alpine Parrot, an outdoor apparel company focused on creating gear and apparel for plus-sized people and people of color.

In recent years, there has been a massive focus in creating a more accepting community within the outdoor space, breaking down the barriers of access and encouraging plus-sized people to recreate in the outdoors in a loving and welcoming way. While attending Big Gear Show in Denver, Colorado, and GoPro Mountain Games in Vail, Colorado this year, I was introduced to an array of brilliant women who were making a wave in the plus-sized sector of outdoor gear, apparel and endurance sports.

The women of WNDR Outdoors, Arwen Turner and Kara Hardman, were

the first I was lucky enough to meet.

They were at Big Gear Show as part of the Moosejaw Accelerator program, with prototypes of their plus-sized BRECKEN hiking pants. These pants are purely genius — a yoga pant waistband with four-way-stretch legs, fully complete with a reinforced seat and thighs.

Hardman is a member of the Curvy Kili Crew, a group of 20 plus-sized women who hiked Mount Kilimanjaro on International Women’s Day in 2019. Turner was inspired by the Curvy Kili Crew while on her own journey as a plus-sized outdoor enthusiast and, by chance, met Hardman at an Unlikely Hikers event before her Kilimanjaro expedition. After bonding over the massive need (and want) for both plus-sized apparel and gear, the seeds of WNDR were planted. Turner and Hardman are the perfect balance of creatives and realists. Staying true to that, they wanted to survey the plus-sized community to gauge their interest in something like this before starting the business.

WELLMAG CO.COM

PHOTOS COURTESY OF ALPINE PARROT

alpineparrot.com

“We were able to push [a survey] out through influencers, and we had 2,000 responses in four weeks. The responses were all encouraging us to do this!”

Turner excitedly shares, also mentioning the responses heavily requested apparel but hard goods, too. “It was really, really evident that this was a market no one was filling. We wanted to see big, beautiful bodies getting out there and enjoying nature.”

Turner and Hardman never planned to be designers but are running with this now-dream that landed in their laps.

Their goal with WNDR is to let plus-sized people know there is a place for them in the outdoors. Building a community first and a product second is at the core of WNDR’s company values.

Flashing back to our conversations at Big Gear Show this past June, when our meeting time was up and I wanted to learn more about the need for inclusivity of bigger bodies in the outdoor space, they gifted me the book A Beautiful Work In Progress by plus-sized ultramarathoner and professional athlete Mirna Valerio — who would speak at GoPro Mountain Games the following day — and walked me over to the Alpine Parrot booth (another plus-sized gear brand) owned by Raquel Vélez.

Vélez has a background in mechanical engineering and, being a plus-sized BIPOC woman herself, is dedicated to reformulating the manufacturing process around producing apparel for bigger bodies and making the outdoor space more inclusive as a whole.

“If you’re starting with a size eight and going to a size 10 or 12, there usually isn’t a lot of distortion. But, if you start with a size eight and go to a size 18, or even a size 28, there is massive distortion,” Vélez explains. This is because traditional apparel is based off of a fit model that is usually size six to eight.

“The algorithms aren’t taking into account that just because the tummy gets larger, [it] doesn’t mean the ankle gets larger at the same rate,” she adds. And, she is determined to change that.

“We see the demographics are chang-

WELLMAG CO.COM

ing; we know that more people are going outside that don’t fit the mold of what used to be considered outdoorsy. Change [in outdoor apparel] is required,” Vélez explains. “Here in the U.S., we have every culture and every body from every genetic makeup, and somehow, we are still only focusing on a subset of people and assuming that works for everyone.”

Author, ultramarathoner, professional athlete and influencer Mirna Valerio is making a splash on social media with well-known brands such as Lululemon, L.L. Bean, Ford and many others to bring representation for BIPOC, plus-sized people to the forefront. Valerio is not only an impressive athlete herself, but with her position in the media space, she is able to show the masses that plus sized representation is important and should be both supported and celebrated, without pity.

“When you see a plus-sized person — whether on social media, print ad or a billboard — it makes [it] real. It makes it real for people who see themselves in you, but it also makes it real for other people and makes it more of the norm in advertising,” Valerio says. “Having people of different body sizes representing brands in a non-stigmatizing light is the way to go. Just make it normal!”

When asking Valerio about racism and how it relates to the anti-fat bias, she immediately recommended the book Fearing the Black Body — The Racial Origins of Fat Phobia by Dr. Sabrina Strings as a resource. In Dr. Strings’ book, she brings light to an incredibly eye-opening narrative that has been present since times of the Renaissance. With examples of art, propaganda, magazines and scientific literature, Strings highlights how long racism, and the anti-fat bias that comes along with it, has been present in our culture, especially in relation to the idolization of the slender body.

After interviewing these marvelously impactful women, it was not only evident that they are here to make a change in the business realm, but that they also share a strong desire to lift up and

WE KNOW THAT MORE PEOPLE ARE GOING OUTSIDE THAT DON’T FIT THE MOLD OF WHAT USED TO BE CONSIDERED OUTDOORSY. IN THE U.S., WE HAVE EVERY CULTURE AND EVERY BODY FROM EVERY GENETIC MAKEUP, AND SOMEHOW, WE ARE STILL ONLY FOCUSING ON A SUBSET OF PEOPLE AND ASSUMING THAT WORKS FOR EVERYONE. RAQUEL VÉLEZ

highlight each other in the process — competitors or not. Never have I heard of a brand taking a media representative literally by the hand and bringing them over to meet their direct competitor at a trade show. When the women of WNDR did that for me, it was very clear that yes, they are brands to be taken seriously, but at the core, they are a group of people working together to pave the way for those within their community to succeed alongside them. +

Laura Mills

Leader of Community Engagement @l.millsy

41

OUTSIDE / Fresh Air + Adventure

ADVENTURES IN GOOD COMPANY Women-Empowered Travel

T

he world of travel has undergone a visible evolution, and at the forefront of this change are women who have broken barriers, shattered stereotypes and explored the farthest reaches of the globe. Among them is Kelly Kimple, CEO of Fort Collins, Colorado-based travel agency Adventures in Good Company (AGC). The business offers small group tours around the world for women with adventurous spirits.

“Our focus on female-forward experiences is important on many levels but mainly to inspire and empower women,” Kimple says. “By tailoring our experiences to women, we aim for all women to enjoy the benefits of outdoor exploration and the joys of adventure travel.”

Marian Marbury founded AGC in 1999

42

to take women off the beaten path to explore nature and build community along the way. As an avid nature enthusiast herself, Kimple acquired the company in 2018 to continue its mission of safely taking women on confidence-building adventures outside, no matter their skill level. “It is this type of travel that drew me to Adventures in Good Company and inspired me to take the leap into business ownership,” Kimple shares.

Because of AGC’s unique offerings — from kayaking in Greenland to “slackpacking” the Appalachian Trail — the trips boast a strong sense of community. Groups are capped at 12 travelers with at least two guides present. With over 100 trips offered annually, many travelers return year after year for their fifth or even 25th trip.

From the Boundary Waters Canoe Area in Minnesota to the Kumano Kodō pilgrimage trail in Japan, AGC helps women travel safely and confidently on adventures that would be more difficult to arrange on their own. “This inclusivity encourages more women to travel and participate in outdoor pursuits, which may otherwise feel intimidating or inaccessible,” Kimple explains.

One of the company’s most celebrated offerings is slackpacking, which describes a style of hiking in which you carry only what you need for the day and return to shelter at night in a nearby trail town. Each trip has an activity level rating, so no matter one’s ability, there’s a trip for them.

“We choose where we go in the world with several priorities in mind, including destinations that offer connection to nature, allow us to support local businesses and communities, and that offer travelers a more meaningful, connected and sustainable experience,” Kimple says.

From hygiene to safety, female travelers have unique considerations when it comes to outdoor adventures and international travel. “We understand and address these needs in order for women to feel comfortable, cared for and well-prepared for the experience,” she says. “We employ female guides and work with other female-led businesses to provide role models and mentors for women looking to pursue careers in the industry. This representation is essential for inspiring the next generation of female adventurers and leaders.” +

adventuresingoodcompany.com

Lexi Reich Managing Editor @lexi_reich | lexireich.com

WELLMAG CO.COM

115 E 2nd St. Eagle, CO 81631 (970) 705-4188

Cold-Pressed Juice Super-Food Smoothies Smoothie Bowls Plant-Based Snacks Elixirs & Coffee Juice Cleanses

®

S CA N T H I S + S I G N U P To receive inspiring emails from YOGA + Life®

100% ORGANIC

@innerlightjuice

OUTSIDE / Environment

REWILD YOUR OUTDOOR GEAR

I

n the bustling French village of Chamonix, the ReBIRD program has a steady stream of customers lining up to take advantage of their gear repair services during the Arc’teryx Alpine Academy. Adventurers drop off clothing that needs holes mended, zippers replaced or Durable Water Repellent coatings reapplied. When they return, their well-loved gear is refreshed and ready for their next adventure and stays out of the landfill.

Rewilding your outdoor gear is becoming increasingly popular, with brands like

44

Arc’teryx, Patagonia and Rab leading the charge to reduce consumer waste. Those of us who love the outdoors care about the environment. Without a healthy planet, we don’t get to have mountain adventures.

But, the activities we enjoy also mean that our gear gets worn out faster, and the outdoors industry is one of the worst offenders when it comes to carbon emissions and landfill waste.

To enjoy the outdoors responsibly, make these changes to how you buy, treat and discard your outdoor gear; the planet (and your wallet) will thank you.

WELLMAG CO.COM

PHOTOS COURTESY OF ARC'TERYX

4 Tips for Taking a More Sustainable Route to Outdoor Gear

MAKE SUSTAINABLE CHOICES Sustainability starts at the point of sale, and Dominique Showers, vice president of ReBIRD, explains that there are two more sustainable options for consumers — buy used, or buy quality.

“When considering any new purchase, the first question to ask would be — do I need to buy new? Good gear, well-cared for, can last much longer than a single user, so it’s always worth seeking out used gear.”

If you do decide you want to buy new, it’s best to avoid cheap gear, even if it seems better on your wallet at the time.

“It’s better to buy once, and buy well, than to seek out short-term options which need replacing every season.”

The price tags on high-end ski jackets can be eye-watering, but a better built piece of gear should last decades.

Stick to brands with a clear sustainability plan that prioritizes recycled materials and sustainable production practices, information you can find on the brand’s website.

Avoid impulse shopping, and take your time to make sure a piece of gear really fits your needs. If it’s right to start with, you’ll use it longer.

LOVE YOUR GEAR According to Showers, the bulk of the climate impact in the life of a jacket comes during manufacturing and end-of-life periods, so the longer you can keep gear in play, the better.

“This means looking after your gear; sweat and oils from your skin can degrade the fabric and cause it to delaminate, so don’t be afraid to wash it. It’s a simple process — just use technical wash or unscented detergent after every few uses, and re-waterproof as needed using DWR.”

Give your shoes a wipe after each hike, and a proper clean once a season helps grime from breaking down the materials prematurely. Sleeping pads and tents should be aired out, dried and brushed off between uses and properly stored in a cool, dry space. Keeping up these simple routines will have a huge impact on the lifespan of your gear.

DON’T REPLACE — REPAIR If your answer to a broken zipper or worn-out sole is to go on a shopping spree, you might be replacing something that just needs a little TLC. “High-quality gear, well-looked after, can last through several users,” advises Showers.

Colorado has lots of gear specialists who will mend tears, replace zippers and buckles and resole boots, so that they can stay with you for many more miles.

You can find these services in larger outlets, like REI and Patagonia, while most towns will have local outfitters happy to refresh your gear.

RECYCLING OUTDOOR GEAR ISN’T AS STRAIGHTFORWARD AS DROPPING YOUR GLASS BOTTLES OFF AT THE BOTTLE BANK, BUT YOU MAY BE ABLE TO FIND A PLACE TO TAKE YOUR OLD GEAR.

RECYCLE “Once an item is truly beyond its functional lifespan, it may just have one too many rips from good adventures,” says Showers, who recommends taking your gear back to store to find out whether it’s salvageable.

If it has reached the end of its useful life, don’t throw it away, as it might contain materials that can be recycled.

Recycling outdoor gear isn’t as straightforward as dropping your glass bottles off at the bottle bank, but you may be able to find a place to take your old gear. Arc’teryx will take select items and reward you with an in-store credit, then refurbish your gear and sell it on at a reduced price. Green Guru

Gear in Boulder, Colorado collects and upcycles worn out gear, like bike inner tubes, climbing ropes, wet-suits and tents. Nike has a takeback program for well-worn running shoes. You can drop off your old skis at Colorado Ski Chairs in Manitou Springs, Colorado where they’ll be fashioned into furniture. With a few keystrokes and a little effort, you can keep gear out of the landfill, and help the planet you love exploring. + Julia Clarke Author, Yoga Teacher @juliaclarkeyoga | juliaclarkeyoga.com

OUTSIDE / Gear for the Season 3

2 1

4

6

5

1. Evo Bike Pants Bike season doesn’t have to stop when the temps drop. These pants ensure comfort and protection without overheating or hindrance.

They feature laser-cut perforations for efficient heat ventilation after strenuous climbs, convenient pockets for easy essential storage and zippered ankles for effortless layering adjustments. $169.95 evo.com 2. Zeal Optics Cloudfall Goggles These goggles combine Zeal's Rail Lock System lens interchange with the distortionfree Observation Deck Technology, offering an ideal spherical lens experience on the slopes. Its semi-rimless frame, triple-layer face foam and helmet compatibility ensure a comfortable fit, while the customizable dualstrap adjustment with “No Slip Grip” strap makes it perfect for all-day adventures. $199$319, depending on the lens choice. zealoptics.com

46

3. Outdoor Research Echo Hoodie Great for any time of year, this versatile long sleeve is made from recycled stretch materials and enhanced with UPF 15 sun protection.

It’s ultralight and anti-odor, perfect as a cover from a chilly breeze or the sun, and it’s also great as a layering piece for winter hiking and skiing. $75 outdoorresearch.com 4. HOKA Skyline-Float X For hikers who love to go from door to trail, this shoe gives smooth speed on pavement and great grip and stability on dirt. The ecoconscious design features a soy-based sock liner and other sustainable integrations like a 30% sugarcane midsole. $175 hoka.com

5. CAMP National Parks Eyewear Collection 5% of sales from these sunglasses are donated to local park nonprofits. The limitededition capsule showcases iconic U.S. national parks like Arches, pictured here, and others, in eco-friendly frames made from plant-based bio-plastic. Each pair comes with a colorcoordinated sleeping bag pouch. $79 shwoodshop.com 6. Nathan ExoShot 2.0 14oz Handheld Keep hydration close when you’re running with hands-free comfort from the ergonomically-designed hand-strap that wraps this bottle system and offers effortless grip. The 14-ounce soft flask also fits into other hydration vest pockets. $40 nathansports.com

WELLMAG CO.COM

8

7

10 9

11

12

7. YAKIMA SkyBox NX 18 This car roof storage option is perfect for an adventurer who just needs more room for gear. It’s incredibly easy to install, has sturdy locking mechanisms and hinges and even fits a pair of 182 cm powder skis. We love the high quality and sleek design. $799 yakima.com 8. Helinox x Pendleton Chair One HBD Inspired by the desert regions of the American southwest, the chair features the geometric “Moonlight Mesa” pattern, combining deep blue night sky hues with contrasting sand tones. Crafted with lightweight black aluminum alloy frames and luxurious yet durable fabric, it incorporates stylish elements, such as embossed vegan leather patches, including the iconic Pendleton navy and gold logo. $160 helinox.com

WELLMAG CO.COM

9. Patagonia Nano-Air Light Vest Don’t worry about having to ditch this vest once you warm up. The stretchy and breathable insulation fends off chill and also releases heat when you’re on the move. $199 patagonia.com 10. Rossignol Evader Ski Jacket Designed with a relaxed fit for optimal comfort and mobility, this jacket has a breathable and waterproof membrane to ensure you stay dry and comfortable in heavy snow or rain. Featuring fully taped seams, ventilated underarm zips for temperature regulation and on-snow details like an integrated powder skirt and a helmet-compatible hood, this jacket is packed with ski-day essentials.

Additionally, it offers convenient storage on the go, as it easily packs down small, and its PFC-free water-repellency adds an ecofriendly touch. Check out the Evader pants and bibs from Rossi to round out your kit. $425 rossignol.com

11. Tracksmith Allston Bra This bra is ideal for runners who need to carry essentials like keys, credit cards, phones or fuel, featuring a built-in pocket for secure storage. It offers medium-impact support and stands out for its combination of comfort and functionality. Great color options, too! $72 tracksmith.com 12. BioLite AlpenGlow Mini This compact lantern can light up a tent, sit on a bedside table or be used as a kids’ night-light. The colorful LEDs provide warm, accurate lighting and multicolor modes for added fun and versatility. Its integrated bungee strap allows easy attachment to poles, branches and more. bioliteenergy.com

47

WELLNESS / Health

that alarm a bit earlier. Modern research suggests that sleeping late is associated with obesity, while rising earlier may improve mental health, according to The Sleep Foundation.

Ancient Holistic Practices to Supercharge Your Day

W

ith summer’s early dawns and late sunsets, it’s hardly a chore to establish a good morning routine. Usually the sun has you leaping out the door for an early trail run or yoga class before your alarm even has the chance to rouse you.

But, come the colder, darker days of winter and spring, you can feel like a different person. Gone is the bounder-out-of-bedder that welcomed the day with sun salutations, and in their place is a groggy, grumpy snooze-hitter.

These days, you can barely stomach the thought of getting out from under the covers, never mind leaving the house or exercising, but failing to do so can imbue you with a sluggishness that persists throughout the day, leaving you feeling uninspired and discontented.

Cultivating a more consistently nourish-

48

ing morning routine can be an effective way to boost your energy for the day. Furthermore, a balanced morning routine is central to promoting health and preventing disease, according to yoga’s holistic sister science, Ayurveda, which lays out a specific sequence of activities to follow each day known as Dinacharya. Integrate some of these holistic behaviors regularly to supercharge your mornings and go through your day with purpose and vigor.

RISE BEFORE THE SUN According to the Ayurvedic text the Charaka Samhita, the best time to awaken is between 45 and 90 minutes before sunrise. This time is called Brahma Muhurta, which loosely translates as “the sacred hour,” and there are some really persuasive arguments for setting

SELF-OIL MASSAGE While you’re doing your oil pulling, you can also massage your entire body. Traditionally, self-massage is done with warm sesame oil and promotes circulation, moves lymph and soothes your nervous system. Massage your arms and legs using long strokes, and make circles on your abdomen and joints such as your knees and elbows. If you already tend toward very oily skin, you can stand in the shower and massage yourself oil-free using a dry brush instead, which may feel more invigorating.

MINDFUL MOVEMENT Leave the oil on your skin for your morning workout, as it will help you to break a sweat more easily, which is considered to be beneficial. In Ayurveda, regular

WELLMAG CO.COM

PHOTO BY JACK AFFLECK

5 AYURVEDIC TIPS FOR A HEALTHY MORNING ROUTINE

CLEAN YOUR MOUTH Upon waking, use a metal tongue scraper to clean the gunk off your tongue.

Your liver does its natural detox between the hours of about 10 p.m. and 2 a.m., and the white coating on your tongue in the morning is thought to be a byproduct of that cleansing process. Modern research also shows that this is more effective at removing those volatile sulfur compounds that cause bad breath, and it leaves your mouth feeling nice and fresh.

Next up, take a spoonful of coconut or sesame oil in your mouth and swish it around your mouth and through your teeth for 10 minutes. Studies show that this technique — called oil pulling — significantly reduces plaque and bacteria. Plus, your mouth will feel velvety smooth afterwards.

When you’ve finished, spit the oil out in the trash and not down the sink.

AYURVEDIC BREAKFAST There are lots of possibilities for a healthy breakfast in Ayurveda, but one stipulation is that when it comes time to break your fast, you should be gentle with your digestive system and start the day with warm, cooked and well-spiced food. Try this easy recipe for stewed fruit to start your day: 1-2 apples or pears, peeled and diced 1 handful of raisins or figs, soaked in water overnight 5 cloves A pinch each of powdered ginger, cinnamon and cardamom Place all the ingredients in a pan, cover with water and bring to boil.

Then, reduce the heat to a simmer, and cover for around 15 minutes, until the liquid has evaporated and the fruit is soft.

CHECK OUT Well ONLINE + SUBSCRIBE TODAY!

exercise is important for everyone, and while exercise type and intensity is determined by your body type, morning is considered the best time to do it (modern research suggests morning workouts help to lower blood pressure and improve sleep). Those with a strong constitution can tolerate more vigorous routines, while those who are less robust or aging should aim for moderate movement.

To reap the greatest benefits, get outside, which helps to regulate your Circadian Rhythm — the body’s built-in 24-hour clock — and prompts your pineal gland to stop producing melatonin. That inhibits drowsiness, while exposure to morning sunlight is thought to fight inflammation, boost cellular energy and even reverse the cell damage.

You don’t have to climb a mountain or run a marathon; even a brisk 10-minute walk will help to boost your energy. When you return home, take a shower to wash off the oil.

WARM WATER After all that, you’re probably wondering if you can have your cup of coffee yet, and the answer is, not yet. Boil the kettle for your coffee, but while it’s brewing, pour yourself a half cup of hot water, fill the rest of the way up with cold water and drink a cup of warm water before having breakfast. This gentle way to activate your digestive system starts re-hydrating your system after sleep, may boost your metabolism and helps to build a healthy habit that promotes the functioning of your cells and organs. +

Julia Clarke Author, Yoga Teacher @juliaclarkeyoga | juliaclarkeyoga.com

WELLMAG CO.COM

wellma gco.com 49

WELLNESS / Health

IFS IS AN OPPORTUNITY TO HOST WHAT’S DIFFICULT, TO MAKE FRIENDS WITH OUR INNER-EXILES.

INTERNAL FAMILY SYSTEMS IN YOGA ASANA Exploring the Depth Psychology Format for Integrated Healing

I

nternal Family Systems (IFS) is a psycho-spiritual, contemplative methodology gaining tremendous ground in the healing realms for its pithy and potent transformative potential in awakening a practitioner to the full constellation of our psyche. It’s a practice that seeks to illuminate the dynamics of young, tender and sometimes traumatized parts of ourselves that have often been excluded or untolerated.

As an IFS coach and a longtime yoga teacher, the purpose of both practices intermingles strongly. We seek the inner corridors of our own personality structure the same way we seek ourselves out on the mat, with a dedication, a clear

50

purpose, to not avoid the challenging aspects of the self. To turn towards our unresolved sorrow. To allow deep grief.

IFS is an opportunity to host what’s difficult, to make friends with our inner-exiles. If yoga is about “waking up,” the psychological aspect is what we often neglect on our mats and it’s about “growing up”— to become our own caretakers, to care for the young, inner child aspects of our nature that weren’t attended to when we were more vulnerable, when we didn’t have the resources to know it’s okay to not be okay. Cultivating curiosity and compassion around the unattended parts of our psyche.

Self-doubt, for example, is a primary

part I see again and again on my own and other’s paths. It can come in with a vengeance, and it’s helpful to know it’s part of the human psychological make up. So, we can relax the self-condemnation and start to relate to this inner critic kindly. For most of us, it grows quite young (as soon as we’re relating to the world of speech) and is quite embedded in our psyche by the age of 7.

The method of learning to work with this inner critic, another young parts, is where the magic of IFS is manifest. We learn to cultivate self-energy, that internal resource, to heal our parts through mindful attention. We can utilize IFS inquiry and processes on the yoga mat so that asana reclaims its role as psycho-spiritual contemplation. Our practice becomes one of the places where we don’t hide from ourselves.

One definition I give to mindfulness is the courage to see what’s here. That doesn’t mean getting involved in why this came to be but rather to host consciously what’s here.

I encourage you to seek out the IFS paradigm to create a template out of your organism that can resonate with difficult frequencies and allow them to integrate.

May your practice be ever-expanding in its force field of presence in the face of disturbing features that will surely arise in our lives. +

Kali Durga Yoga Teacher + Program Facilitator @kali_durga | kalidurgayoga.com

WELLMAG CO.COM

INTERMINGLING YIN YOGA AND IFS: A SAMPLE PRACTICE Here’s a brief example of how we can use long held floor postures to navigate self in relation to our “parts.”

BUTTERFLY FORWARD FOLD

Meditate on the navel as you fold in and turn inside for a few minutes.

This vital center space is what I often call the seat of intentionality: a body coordinate to see how fully you are living in awareness presently. Acknowledge that while you play many roles in your life and wear many different hats (teacher, mother, lover, etc.), you can use this pose to meet the self underneath the parts.

SUPINE TWIST

In this pose, we’ll get to know the normative themes or moods of the parts of yourself that are present. On the first side of the twist, seek out a part that has joy or gratitude. What are you celebrating?

On the other side, search for a part that has pain, confusion, exhaustion (could be minor or major) today. What are you suffering? As we observe them, we invite them into the foreground of the practice, so that self can connect with parts.

SPHINX POSE

Ask yourself, is there any emotion I’m afraid of acknowledging and living into? Is there a part that feels ignored or neglected? Invite in this inquiry: what have I been afraid of knowing in myself? What am I afraid to feel?

As you observe the fear in this pose, you cannot simultaneously identify with it. This is the power of being the witness. You learn to host it, to breathe with it, to welcome it into the posture.

CHILD’S POSE

Recognize where the fear or strong emotion lives, and that often, it’s in part of the body and not the totality of the body. Turn towards that part, hold him or her, observe the patterns, send compassion. Spend a few quiet moments “unblending” from the wave-like endurance of this emotional event, relating to it rather than being in the storm of it.

SAVASANA

Inwardly, recite these three lines as you breathe from the center of your navel once again: May I be internally balanced. May I know peace. May I know gentle tranquility.

WELLMAG CO.COM

51

WELLNESS / Health

1.

2.

3.

4.

THE POWER OF HABITS “Big Things Come from Small Beginnings”

“

We are what we repeatedly do.

Excellence, then, is not an act but a habit.”

When philosopher Will Durant wrote these words in 1926, he may have laid out the foundation of a healthy life.

We often use the term “creature of habit” to describe someone who we might otherwise call a bit dull — that friend who only ever orders the cashew chicken at the Chinese restaurant, for example.

Doing things repeatedly may be safe, but it can carry some major benefits, too.

Neurophysiologist Dr. Keith Wallace writes about the power of habits in his new book 16 Super Biohacks for Longevity, and he explains that establishing habits saves your brain from a lot of taxing effort.

“I think of habits as a circuit in the brain. A lot of habits, like riding a bicycle or playing tennis or rock climbing, start where you're using the frontal parts of your brain trying to figure it out, and then they move to a deeper part of the brain called the Basal Ganglia where you have a lot of these motor patterns stored. It's a huge advantage, because it means you don't have to think about it when you're doing it.”

There is also a physiological benefit to doing things repeatedly that Wallace explains comes down, in part, to dopamine: the “feel good” chemical produced in your brain as the result of pleasurable experiences that is associated with functions like memory. When you anticipate that

52

something is going to feel good — yoga or getting an early night for example — just thinking about it gives you a dopamine rush, so you’re more likely to do it again.

Unfortunately, this also counts for habits like drinking alcohol or smoking.

Habits, therefore, can change your life for the better, by reinforcing your health with enough sleep and exercise, or negatively, with destructive behaviors like too much screen time. So, how do you change a negative habit?

“Probably the easiest way to break a bad habit is to create a more positive one to replace it, because these circuits are hard to just erase from the brain, especially if it has this dopamine connection, because it's associated with pleasure. So, to erase it you have to give more emphasis to something else,” says Wallace.

Multiple books have been written on how to form new habits, and all emphasize approaches like starting small, making it easy and picking one habit at a time. Some experts tout the idea of “habit stacking,” where you effectively stick a new habit onto an existing one, as in drinking a glass of water every time you eat a meal, to increase your water consumption, or using rest days from running to work on strength training.

Wallace lays out a four-step method for “habit mapping” in his book, which he calls “neurohacking the learning cycle,” that focuses on figuring how to learn a habit more efficiently and quickly:

Motivate: Start with what you want to actually change in your life, and write it down.

Personalize: Don’t assume what works for someone else will work for you, and do a bit of soul-searching to understand what will work for you, what drives you and how you learn.

Experiment: Write down all the habits you can think of that might help you achieve your goal.

Be real: Get feedback and self-reflect to keep you on track and measure your progress.

As for what habits you need to integrate to live a healthier life, it’s hard to know where to begin — should you go to bed earlier, take cold showers or begin intermittent fasting? There’s a lot of health advice out there, but for Wallace’s part, he advises starting with meditation, a practice that’s been shown to improve mental function.

“It'll help you learn all other types of habits, so if you start to meditate you reduce stress more, and it's so much easier to do everything else.”

Next up, he says, get outside, bright and early, and enjoy the morning sunlight.

“It doesn't cost anything; it's simple; it sets your Circadian Rhythms in sync with nature.”

Exposure to morning sunlight is what Wallace calls “ridiculously simple,” but it’s been correlated with reducing inflammation and boosting cellular energy.

Then you’ve got the habits that you probably already know you should be doing more of — drinking more water, exercising (both of which you can stack onto getting morning sunlight) and going to bed at the same time, which a new study suggests improves your choices around eating habits and ultimately improves your diet and gut bacteria.

These might not sound as glamorous as leaping into icy lakes or running 10K a day, but as Atomic Habits author James Clear writes, “big things come from small beginnings.” + Julia Clarke Author, Yoga Teacher @juliaclarkeyoga | juliaclarkeyoga.com

WELLMAG CO.COM

WELLNESS / Inspiration

EVOLUTION IN THE CONCRETE JUNGLE How Taking the Leap Leads to Personal Evolution

PHOTO COURTESY OF CABRINI KLEPPER

E

volution is about adapting to challenges by growing and changing your response. Oftentimes, we can look back at our lives and outline events that triggered growth. But, how often do we actively seek growth or experience an event outside our comfort zone, because it’ll make us a better person?

Oddly enough, indecisiveness plagues me most in the face of small nuances, such as what type of ice cream I want that night. When it comes to big decisions, I dive headfirst based on my initial gut response. I barely look before I leap, because if I can’t see the bottom, why does it matter? Why analyze the outcome when I don’t know what it is?

Assumptively, people get better at predicting the outcomes of their decisions by building upon previous life experience, but you can never really know (try as you might!) the outcome of life-changing acts.

I can predict the result of regretting my ice cream choice, but I can’t predict the

WELLMAG CO.COM

outcome of something bigger, for example: moving to New York City.

“The city of dreams” and “the concrete jungle” don’t have quite the same connotation. My mom helped me move into my bare-brick Brooklyn apartment. After I stood on the sidewalk, waving goodbye to her and her Uber driver until they were out of sight, I realized I was to be financially independent, working, making new friends and creating a completely new life for myself … all in a space that felt otherworldly to my southern roots. Suddenly, the city of seemingly endless possibilities morphed into the wild, wild west.

I traded mountains of earth and grass for mountains of concrete and glass.

Even the thought of seeking solitude and peace became muffled by the city’s chorus of horns. I changed absolutely everything about my life by choosing to move to the land of chance and risk — notorious for challenging people to “make it there.”

Making it, to me, means inner contentment and joy. Recently, I learned people process the world and external stimuli through forms of mindfulness, like solitude or discussion. When I began running, I quickly discovered my preference to run long distances alone in nature. In Boulder, CO I’d often go on long drives or hikes alone. Naturally, I did these things without thinking. When the world I inhabited seemed like too much, I sought out a vantage point to process the bigger picture.

If people don’t process the world, however, they numb it. I’ve been a runner for 11 years and a yoga instructor for three years with a routine meditation practice. I should know better than to think I can force contentment and joy through numbing with dopamine-driven activities (think distractions from thoughts like binge-watching, sweet treats and drinks), but I did anyway.

A good way to know if you’re numbing is when you feel stuck and play the blame game. I blamed crowds, honking, missing my family, work, my apartment, where I was from and being young.

It took me four months to realize that I needed to better navigate my path and take charge of my direction. My dad used to tell me: it’s hard to be happy, otherwise, everyone would be. It’s so easy to blame the world and stay the same. It’s so much harder to adapt and evolve to be stronger and better suited for the situation.

You can stumble through life’s unavoidable challenges, eventually leading to forced growth, or you can intentionally jump off the ledge you fearfully stare at and experience evolution: the enhancement of thy self to thrive. + Cabrini Klepper Yoga Teacher, Writer @YogaWithCabrini | CabriniKlepper.com

53

WELLNESS / Inspiration

FINDING STRENGTH AMIDST THE BATTLE OF CANCER Tips for Supporting a Loved One Fighting for Their Life

T

he difficult moments we endure reveal to us our strength. Cancer is a heavy word; it carries vast emotions and often hurtful memories.

As someone who has watched a loved one get diagnosed with cancer and go through chemo treatments, surgery and recovery, I understand the feeling of not knowing how to help.

On Jan. 1, 2021, my mom was diagnosed with stage three ovarian cancer.

The first few weeks were spent in a fog — from trying to find the best place for her to receive care to deciphering contradictory information coming to us from different sources. She received chemo every three weeks from January to September, with one break in April for surgery. Each cancer journey is unique, but I want to share a few, hopefully helpful tips for supporting a cancer patient.

BE PRESENT I remember how badly I wanted to say the perfect thing to ease my mom’s and dad’s anxieties and pain. Those magic words do not exist, and that is okay!

Just be present for whatever needs and emotions arise.

TAKE CARE OF YOU Cancer is a long, tough fight. It is crucial to take care of your own mental and physical health throughout this process.

You cannot pour from an empty cup. My dad never wanted to leave my mom’s side; he rarely did, but he would take small moments for himself to recharge, so he could be his best for her. It is easy to just focus on the cancer patient, but keep an eye on yourself and your other loved ones who are involved.

KNOWLEDGE IS POWER All the unknowns can quickly become overwhelming. It was a relief when we finally learned the type of cancer my mom had and knowing the plan of action to beat it. The cancer patient and their support team can find comfort in research.

Encourage education and knowledgeable

54

are receiving. There will be days when they feel like going out and days where getting out of bed is impossible. Set up a TV with their favorite movie to watch together, read a book to them, draw, color or just simply be there to hang out.

Get creative! Help them get their minds off of their illness; obviously, they are not going to forget they have cancer, but it doesn’t need to be at the center of everything they do.

support groups for the cancer patient.

Having a cancer survivor mentor the patient and share their knowledge about hair loss, chemo treatments, surgery and the recovery period can provide mental relief.

They will have insights and understanding to give from their own experiences.

BE FLEXIBLE The treatment plan may adapt as the situation changes; this can cause frustration and be discouraging for the patient and loved ones. Just remember to be flexible and keep in mind that every treatment is a step forward.

STAY CALM Negative thoughts run wild when the patient becomes mentally and physically exhausted. Tools that helped lift my mom’s spirits during these times were prayer and meditation, falling asleep to uplifting music and reading encouraging books. During these challenging moments, it is important for the caregivers to stay calm. Night time is when the mental battle can be especially difficult; remind your loved one you are available to talk or listen at anytime.

CREATE HEALTHY DISTRACTIONS It is important to be mindful of the limitations due to the type of treatments they

PREPARE FOR RECOVERY For some people, the fight doesn’t end once the cancer is gone. Chemo and other treatments put extreme strain on the body. When my mom finished her last treatment, we did not know the struggle that was still before us. The type of chemo she received weakened her digestive system; she couldn’t eat anything without it hurting her stomach. Finding out what foods she could tolerate was a long process. The first thing you try might not work, but don’t give up; there are many nourishing foods out there with healing qualities that can help. I believe this process was one of the hardest parts of her cancer journey. It took months for her to find something that truly helped her, but she found it. Now she is thriving, living her life to the fullest, because she truly knows the value of her health.

Through my mom’s cancer journey, I have experienced deep personal growth.

This experience has initiated and sustained mindfulness for our whole family — from the foods we eat, the products we use and the way we appreciate every moment — because it is a gift. Wherever you are within this journey, take it one day at a time. Know that you are resilient, and you have the strength to handle each difficult moment. +

Anna Blue Writer

WELLMAG CO.COM

Ellen Miller (left) is the first American woman to summit Mt. Everest from both sides.

MOVE IT OR LOSE IT 3 Seniors Share Their Path of Wellness + Vitality

M I FEEL LIKE NOW IS THE TIME TO GIVE BACK. THESE TRAILS HERE ARE OLD FRIENDS TO ME. I NEED TO SUPPORT PHOTO COURTESY ELLEN MILLER

THEM, SHOW OTHERS THEIR BEAUTY AND GRACE. ELLEN MILLER

WELLMAG CO.COM

any say it. We’ve all heard it.

The one constant is change.

But, who truly intuits that, one day, we may be 60, 70, 80, 90 years or more! Especially those with personal goals including physical activity and staying in shape, how we will embrace aging? How do we evolve well as seniors? How do we shift, feed our souls and maintain our vitality?

At 72, I can attest that few “get it” until we “get there.” I’ve arrived, although hopefully, with miles to go. For me, the difference now is that I’m aware; I feel it in my bones and in my psyche. Yes, my life is finite, but this has awakened me.

Although not retired by choice, I have an additional daily job — to nurture myself, mentally and physically, to accept my limits but not to limit myself and to focus on what is sustaining, positive and beautiful.

I’m curious about how others adapt to the challenges of advancing years. Hang around seniors and, invariably, conver-

sation includes health, activity, nutrition, surgeries (or not!), medication (or not!) and seX-rated jokes! It’s helpful to consider different mindsets and approaches.

I promote yoga. Never on a mat until 60, I discovered that my regular practice absolutely sustains and improves my well-being. I’ll remain on my mat, with any luck!

I spoke with two seniors, eager for their stories, both outstanding role models as athletes and individuals who share my priorities, values and outlook on aging.

Ellen Miller is the first American woman to summit Mt. Everest from both sides (first Tibet, then south side Nepal). She mastered 8,000-meter Himalayan peaks, such as Cho Oyu, Manaslu and, at age 50 with one other climber and after her first hip replacement, Everest’s neighbor, Lhotse. Miller always climbed, but topping Everest (in a mountaineering era before helicopter assists, wealthy sponsors and elaborate Sherpa support) involved patience, progression and commitment. She first climbed Denali (Alaska), then saved for annual expeditions to the European Alps, Pakistan and China before she felt ready at extreme high altitude.

Today, at 65, Miller frequents her favorite Colorado peaks and trails, summer and winter, and volunteers to help preserve neighboring wilderness.

“I feel like now is the time to give back,” Miller says. “These trails here are old friends to me. I need to support them, show others their beauty and grace.”

Miller still works as a caregiver for an elderly Vail client.

“My work keeps me very busy, fulfilling in a different way,” shares Miller. “It has absolutely increased my sense of urgency to keep connecting with my joy. I must keep connecting with nature, to keep living for myself, too. Every day off, when

55

WELLNESS / Inspiration

Sandy Ferguson Fuller

Marlin Smickley

I’M NOT GETTING OLD; I’M EVOLVING.

I get to go, I’m going! No negotiating … for my physical and mental health. In the mountains, I find an undeniable joy; it’s what lights me up, fills my heart and spirit.

For a long time, mountain climbing was it. I guess I’m trying to hang onto what I can do. I’ve refocused my efforts to the local wilderness and to volunteering. I’m watching my dog, Stella, age. I’m more careful with her. We do Stella hikes now. There’s nothing like a creature’s love and well-being, including wildlife.

My athleticism has changed. Aging and wear and tear; I’ve had four hip surgeries. If you want to continue, you have to adapt. I rarely run anymore. I want to take care of these hips. I do strength training at home, with limited time for gym sessions. I enjoy yoga; mine is now a simple home practice. The balance of cardio, flexibility and strength — that triad works for me. I’m in the school of use it or lose it. We don’t have to keep doing hard, but we’ve got to keep moving.”

Marlin Smickley agrees. He is 85-years-young, with sparkling blue eyes, a vibrant smile, handsome shock of white hair and a runner’s trim physique.

56

We met after his three-mornings-weekly run — mostly uphill!

“Motion is lotion!” Smickley says.

“I started running when I taught school back east, on the baseball field, barefoot!

When I moved to Colorado in 2000, I fell in love with trail running. Many of my runs aren’t races anymore. Instead, I jog and walk. I don’t need the podium. Just do what you can do.

In the winter, now I snowshoe. Anything I can do out in nature is the best tonic, and it’s free. Another salvation is to be with flowers in nature. I’m a master gardener and love flowers.

Yoga is the big thing I love now. The mornings I don’t run, I do yoga. Usually, I’m the stiffest in the class. But, I look forward to it and do what is best for me.

I set my intention in the beginning and end with my intention. I need to get back to meditating. It sets your mind straight.

I still work part-time, a small management company. Keep it to two days a week. And, I don’t take my phone everywhere I go.

I believe to treat your body as a temple — lots of blueberries, veggies,

protein and water!

I never smoked. It is nice to share a glass of wine with friends. Have good human beings as friends and you’ll get along well in life! Most things are hard at this age.

I don’t think about it. I just get up and do it!

Have a purpose and a positive attitude.”

Smickley sums it up, “I never thought I’d be this old. I never prepared for it, but that’s what I do now. Every day is a different day. Don’t expect each one to be perfect. It is what you decide to make it, what makes you feel good at night when you lay your head on your pillow.”

And Miller?

“I’ve had a beautiful life. If it ends today, I can honestly say that I’m satisfied,” she says. “I am glad I did a lot when I was younger, because I’m satisfied.

That’s a good feeling.”

So, whatever your age, may this inspire you to always keep moving and be well! + Sandy Ferguson Fuller Writer, Editor, Illustrator alparts.com

WELLMAG CO.COM

PHOTOS BY KIM FULLER + COURTESY VAIL RECREATION DISTRICT

KEITH RICHARDS

WELLNESS / Food

EVOLVE YOUR RELATIONSHIP WITH FOOD Tips for Mindful Eating Practices

O

ur relationship with food is as important to our nutrition as what we put in our bodies.

Dianne Koehler, director of the Nutrition Therapy Institute, points out that being in a state of union with food means having intention in the food choices we make — whether, in a particular moment, we choose to eat for nutrition and health purposes, for social and environmental purposes or a variety of other reasons.

Amber Stevens, mindful eating coach and owner of Boundless Body and Wellness in Arvada, Colorado, explains, “By practicing mindfulness when you eat, you are eating with awareness, which is truly the first step to understanding your relationship with food. Over the years, we learn new ways of eating — either in a rush due to job and life demands — or emotionally, in an effort to cope and to feel better, and many other reasons to eat in between. By practicing mindfulness, we can observe these habits and understand where our food relationships may be broken — creating feelings of shame, guilt, disgust, dislike and more.”

Mindful eating is not a one-size-fits-all diet; mindful eaters recognize that every body is unique and requires a specialized diet to satisfy their nutritional needs. They prioritize foods and eating habits that make them feel confident and at ease (not controlled by or scared of food).

HOW TO MAKE YOUR EATING MORE MINDFUL Why are you eating? As Stevens points out, our bodies’ amazing systems are designed for survival; they will tell us we need food (energy) when our fight-orflight system perceives physical danger, and they will also tell us we need food — fat and sugar — to stimulate happy hormones. “[This] means we can eat for different kinds of reasons, some that are

WELLMAG CO.COM

supportive and others that create disordered eating,” Stevens says.

Before you eat, ask yourself why you’re putting this food in your body.

Perhaps it’s for social reasons — at the movie theater, for example, when you’re not hungry, but you simply want popcorn to accompany your movie. Or, maybe you’re eating a nutritious breakfast consisting of protein, fat and carbs, because you haven’t eaten for 12 hours and need fuel for your day. Remember, both are okay and neither is wrong.

The goal here is to be able to answer the question not judge the reason.

Where are you eating? Koehler emphasizes the importance of the environment in which we prepare and eat food. She says to prioritize a state of calmness while making a food choice, while preparing a meal and while eating.

“Sitting down to eat — no TV, no phones, no distractions,” she recommends.

What feels good? “[Mindful eating includes] taking into account the texture of the food, the various flavors of the food, trying to pick up subtleties in the flavor of the food and being aware and appreciative of how that food and those ingredients are going to influence the way your body feels after you eat it,” says Koehler.

Food engages all the senses. Before, throughout and after your meal, pause to take in every aspect of your meal —

the sight, smell, taste, appearance and how it feels in your mouth. You will enjoy your food more, invest in calming your nervous system and, in turn, trigger more cortisol, and you will reap the benefits of better digestion from the slow and easy intake of your food.

What do you really need? Mindful eating requires trusting your body. This usually begins with recognizing fullness and hunger cues. Stevens advises pausing before, during and after a meal to ask yourself questions such as, How full am I? Do I feel comfortable in my belly and my skin? Could I enjoy a short walk with this meal in my belly? What does it feel like to be slightly full (a feeling that you could eat more) or to be overly full (a feeling that you need looser clothes)?

Rather than asking Am I hungry?, Stevens reframes the question as, When did I eat last, and was it enough energy? If it’s been a few hours since your last meal, you may be truly hungry and should eat. If it’s been 30 minutes, you are likely seeking emotional support and may consider another activity while you wait to eat.

KNOWING WHAT YOU EAT + WHO YOU ARE “Making food choices is the most important way that we interact with our biochemistry, right down to the level of DNA,” Koehler states. Mindful eating opens the door to being your own food investigator, as Koehler points out. You can’t rely on others to tell you how a certain food feels in your body, and educating yourself on the nutrition profile of the food you’re intaking helps develop confidence in making food choices. + Kristen Grace Partnerships Coordinator + Digital Editor @kristen.grace_

57

WELLNESS / Food

I

n recent years, chai (or masala chai as it is known in India) is all but ubiquitous. It can be found in just about every coffee shop, and ready-made chai is a booming industry unto itself. Colorado alone boasts a handful of renowned brands. Bhakti, Sherpa and 3rd Street Chai, all based in Boulder, are well known for robust flavor and can be found in coffee shops from Denver to Durango.

While much of the growth in the industry is found in America and Europe, the vast majority of masala chai is consumed in its homeland on the Indian subcontinent. Chai as we know it, a blend of tea, spices, sugar and milk, has been a daily ritual for nearly a billion people in India and neighboring Pakistan, Nepal and Bangladesh for nearly 200 years.

After the colonial British established tea plantations across the region, the ritual of drinking tea became enmeshed with the already established traditions of herbal teas common in the region’s Ayurvedic healing system. Black tea that is steeped in milk and warmed with ginger, cinnamon, anise, cardamom, turmeric and other spices has been used medicinally in India for hundreds, if not thousands, of years.

In Ayurveda, ginger, black pepper and cinnamon — three spices common in chai — are known to enhance circulation and cool the body. Anise and fennel are both reputed to aid digestion, while clove and cardamom clear toxins and reduce fever. Boiling the milk has the added benefit of making the proteins more digestible.

Western medicine corroborates much of the Ayurvedic emphases, showing high levels of antioxidants, anti-inflammatory and anti-microbial compounds in the brew. As such, chai has grown to be a bit of a health tonic, with or without the inclusion of tea itself (Camellia sinensis).

People may avoid tea for a variety of reasons. Sensitivities to tannins and caffeine are common, and as such, many herbal alternatives to tea have been making their way into chai recipes.

Commercially, the most common is roo-

58

ROASTED ROOTS MAKE THE BENEFICIAL COMPOUNDS MORE DIGESTIBLE AND HAVE THE ADDED BONUS OF IMPARTING RICH FLAVOR. ibos, which has been used in its native South Africa for thousands of years as an herbal remedy. Caffeine free, and low in tannins, rooibos is high in vitamin C and anti-oxidants and has a savory flavor that compliments the spices in chai.

Closer to home, Western herbal traditions have been using roasted dandelion root, chicory and burdock root tea for an equally lengthy amount of time. Often considered weeds, each runs rampant across much of the United States, including Colorado. As such, they represent both sustainable and local alternatives to tea, which is rarely grown in the western hemisphere commercially.

Each of these three plants not only impart a bitter quality reminiscent of tea but also contribute to the overall salutary

nature of chai. Burdock is renowned for its antioxidants and detox qualities, while chicory is packed with inulin, a prebiotic fiber that is beneficial to digestive flora.

Dandelion is likely the most ancient healer of the bunch, being used for thousands of years to promote liver health (likely due to high levels of polysaccharides) and as a digestive aid and diuretic.

Being abundant, verging on invasive, these plants are ripe for foraging and can lend a local flavor to an otherwise exotic one. They are also commonly found in apothecaries and tea shops, including Willow Creek Herbs in Grand Junction, which carries roasted and unroasted roots.

Roasted roots make the beneficial compounds more digestible and have the added bonus of imparting rich flavor.

For the most flavorful (and some might say most authentic) chai, toasting the spices as well leads to a more robust brew (and make certain compounds more bio-available).

Much of chai’s success, culturally and medicinally, can likely be attributed to its communal nature. Chai culture is vibrant in India, and chai-wallahs (as the vendors are called) are part of a timeless social tradition that brings all members of the community together over a cup of tea. Chai is affordable and accessible and, thus, punctuates just about any social event. A diligent host always offers tea, and it is a staple in every aspect of Indian life.

Host, hospitality and hospital come from the same root, hinting at the inherent health in sharing. So, while getting a chai to go from a café is convenient and delicious, there is a value in brewing a fresh pot for family and friends. Community is what led chai to be one of the most consumed beverages on the planet: its ability to nurture not just our bodies but the connections in between. + Nickolas Paullus Writer @nick.aaron.paul

WELLMAG CO.COM

PHOTOS BY NICKOLAS PAULLUS

THE EVOLUTION OF CHAI

TINY PINE BISTRO Carbondale’s Newest Field-to-Fork Find

Recipe by Nickolas Paullus

HERBAL MASALA CHAI 1 Tbsp roasted dandelion, chicory and/or burdock root tea 1 cinnamon stick 6 cardamom pods ½ tsp whole cloves 1 tsp fennel or star anise 1 tsp black peppercorns 1-inch piece fresh ginger, crushed or sliced thinly 3 cups water 1 cup milk of choice Honey or sugar, to taste Pinch of salt 1. Crush then toast spices in a pan over medium heat until fragrant.

2. Put spices, ginger and roots into a pot and cover with three cups water. Bring to a boil, then reduce heat and simmer for 15 minutes.

3. Add milk and bring back to simmer. Simmer one minute, and turn off heat.

4. Strain, and sweeten to taste.

WELLMAG CO.COM

E

nter into Tiny Pine Bistro, located in a humble Victorian just blocks from Main Street in Carbondale, Colorado, and you will immediately be transported to a century before. Constructed in the late 1800s and previously occupied by The Beat, two Chicagoans found their grove in the historic space, vegetable wallpaper, custom bar top, gas fireplace and original wood floors.

Leslie Lamont and Charles Ford opened up Tiny Pine Bistro in February 2022. The duo originally relocated to the Roaring Fork Valley in autumn 2020 to escape the Windy City heavily impacted by COVID and to try their talents in Aspen. After a year, the duo was ready to branch out on their own.

Ford grew up with generational cooking. “My mom's parents, my grandparents, had a mom-and-pop Italian restaurant in Iowa called Rocky's Pizza.

Growing up, we spent a lot of time there.

I didn't know at the time, but I was growing quite an admiration for the restaurant

business watching my grandparents, Rocky and Beth, make pizzas and kind of do it all in their shop. We have an old menu from Rocky's Pizza hanging next to the bar, and it's wild to look at it from time to time."

Together with his wife Leslie, they honed in on their favorite dishes and drinks — comfort and locality as a focus — and set the menu with a dozen staples, including housemade pasta with Dooley Creek eggs. Ford started going to the Wednesday Carbondale Farmers Market in late spring 2022 to meet vendors and scope out the regional goods to create his nightly specials. “Whatever the crunchiest veggies are, I'm buying them,” he shares.

Lamont, who runs the front of house for the 26-seat upscale eatery, invested early on into the community and now organizes wine dinners, comedy nights and live music in the backyard.

“We are so fortunate to have such a unique space in our backyard. We've got

59

WELLNESS / Food

CHARLES FORD OLIVE OIL POACHED TUNA SALAD Perfect for Post-Workout Protein or on Crusty Bread in Front of the Fire Serves 4 1 pound tuna, cleaned and cooked

(Ford likes to poach the tuna in olive oil, but you could also use a nice canned tuna, or the tuna in a bag isn't that bad either, he says.)

a little stage tucked in the back next to the gardens and a full bar set beneath twinkle string lights. I love how it feels comfortable, like your neighbor's backyard, where you can sit with friends, sip on a frozen drink and chill out at the end of a long day,” says Lamont.

During the warmer seasons and days, even in winter, Tiny Pine Bistro opens up their tiki bar in the backyard that doubles their seating capacity in the yard and on the deck.

Tiny Pine Bistro and the tiny tiki bar in the backyard are open Wednesday through Sunday, 5-9 p.m. Happy hour at the tiki bar, inside bar and front porch are 5-6 p.m. each day the restaurant is open. The bistro began opening for lunch Wednesday-Friday this past fall.

“Once we get into the rhythm, we'll open up full time,” adds Ford. +

½ cup Castelvetrano olives, chopped ½ cup red pepper, chopped ½ cup fennel, thinly sliced ½ cup celery, thinly sliced ½ cup tomato, diced

1. Combine all of your contents together, leaving out the tuna, mayonnaise and lemon juice. Once everything is in the bowl, season it to your desired taste.

2. If you taste it here and think you need more seasoning (salt & pepper), now's the time to do it.

3. Add the tuna, break it up into thumb size chunks and mix well into the vegetables.

½ cup red onion, diced

4. Add mayonnaise, lemon juice and olive oil.

½ cup white beans, or whatever beans you prefer. (Ford likes fava beans.)

5. Slice sourdough to about an inch thick, and coat each side with olive oil. Toast it in a toaster, on a cast iron or in the oven (400 degrees for about 10 minutes on each side).

(can be substituted with a shallot)

Handful of capers Juice of two lemons 2 Tbsp local honey 2-4 sprigs of fresh thyme

(pick flowers, discard stems)

6. Serve with a few lemon wedges and a bottle of nice olive oil, along with an Italian white wine if desired.

2-4 sprigs of fresh oregano (pick leaves, discard stems)

Fresh ground black pepper, optional Big flaky sea salt, optional Olive oil 1 loaf of your favorite sourdough

Julie Bielenberg Writer @juliebielenberg

1 cup mayonnaise

(It's fabulous if you make your own, Ford believes, but Hellman’s will do it in a jiffy.)

8-10 lemon wedges

60

WELLMAG CO.COM

Now open to guests outside the resort, Grand View feels like a hidden gem worth the splurge. gardenofthegodsresort.com

GRAND VIEW RESTAURANT Dine with a View at Garden of the Gods Resort & Club in Colorado Springs

S

urrounded by the scenic landscapes of Garden of the Gods in Colorado Springs, Colorado, there exists a culinary gem that not only tantalizes the taste buds but also offers a front-row visual feast. This restaurant, aptly named Grand View, stands as a testament to the harmonious marriage of food and the earth.

Located inside Garden of the Gods Resort & Club, Grand View recently underwent a massive renovation to update the interior with contemporary design elements. The floor-to-ceiling windows framing the acclaimed national landmark’s red rock formations are as captivating as ever.

But, guests will now find new oak wood flooring, the use of organic materials such as stone, leather and copper, and twinkling chandeliers to remind them of the fine dining experience that awaits them. Plus,

WELLMAG CO.COM

one of the most exciting additions to the space is the onyx bar. Imported from Turkey, the gently illuminated stone provides an ambient glow — the ideal setting for enjoying a craft cocktail, mocktail or good conversation.

Grand View is one of four on-site eateries at Garden of the Gods Resort & Club. The menu emphasizes locally-sourced, farm-to-table dishes. “At our resort, we love curating wellness into our menus,” says chef Kelley McCann.

“There is intention behind every ingredient we use for our dishes.”

Items like the wagyu are sourced directly from Cross Creek Ranch in southwest Colorado, while the organic produce in dishes like the vegan watermelon steak is from Frost Family Farms, located less than 30 miles from the restaurant. Whether one chooses to

imbibe on wine, beer or spirits, any pour in front of Garden of the Gods makes for a night worth remembering.

Additionally, Grand View is also open for breakfast and lunch with a variety of options for health-conscious guests to choose from. The warrior pudding has pepitas that provide protein and iron, chia which offers omega-three fatty acids and are great for the heart, blueberries that are a natural antioxidant and almonds which are a great source of fiber and vitamin E. “Each ingredient that goes into these meals offers nutritional value,” McCann explains. “We use this thought process across all our brunch, lunch and dinner menus — from the kale salad on our lunch menu providing an excellent nondairy source of calcium to the watermelon steak we offer on our dinner menu containing an abundance of antioxidants and vitamins C and E. Our variety of wellness dishes allow guests to enjoy a nutritional meal on vacation without having to sacrifice their health journey.” +

Lexi Reich Managing Editor @lexi_reich | lexireich.com

61

EVENTS + GATHERINGS / Colorado + Beyond

V

ail Veterans Program has taught approximately 3,600 wounded warriors and their families to ski and snowboard since its inception in 2004, and in March, it celebrates its 20th anniversary.

Its innovative programs, provided free of charge thanks mostly to private donors and sponsors, build confidence, lifelong bonds and a sense of life purpose.

Cheryl Jensen, who was inducted into the Colorado Snowsports Hall of Fame last August, launched the national nonprofit in Vail. It all began after founding Sharing the Warmth Around the Globe — a coat program that has distributed 365,000 gently used ski resort uniform components from 90 resorts to 27 countries — and meeting a woman at the Pentagon in 2003 who told her about the life-altering injuries American soldiers sustained in Iraq.

62

“Imagine an 18-year-old woman or man who has suffered a horrific physical injury and lost one, or even four, limbs — wondering what to do in their life,” Jensen says. “We help them find something in their soul and feed their passion again. We’re providing that avenue for them to realize they can do anything.”

The first year, Vail Veterans Program assisted seven soldiers. The second year, they doubled their impact. Soon, they realized partners and children of soldiers also needed help.

Jensen tells the story of an 8-yearold girl learning how to ski and saying, “My favorite thing is to see my daddy smile again.”

“We watch families reconnect and really transform,” Jensen shares. “We bring them here, and they see that life can be very normal.”

Now, the program offers both winter

adaptive and summer sports programs, the latter of which includes rock climbing, rafting, horseback riding, zip-lining, mountain biking and fly-fishing.

The nonprofit furthers its impact with caregiver retreats, family support groups, online programs and alumni activities, which range from CU Buffs games and golf tournaments to American Airlines’ Skyball Gala in Dallas.

“We realize that their demons don’t go away,” Jensen says about the need for ongoing support. “It’s how they manage them, and outdoor programs like ours help them manage them.” + vailveteransprogram.org Kimberly Nicoletti Writer @knicoletti • kimberlynicoletti.com

WELLMAG CO.COM

PHOTOS COURTESY OF VAIL VETERANS PROGRAM

VAIL VETERANS CELEBRATES 20 TH ANNIVERSARY

EVENTS + GATHERINGS / Winter + Spring 2023-24

NOVEMBER Shine Living Community Women’s Retreat East Cape, Baja Mexico • November 6-11 Unleash your warrior heart this November with like-minded women on the beautiful sea of Cortez with Shine Living Community.

The retreat will include snorkeling and boat excursions, dancing, yoga and meditation techniques, organic local food, a temazcal sweat lodge with local shamans, warrior workouts on the beach, a cacao ceremony with local shamans and much more! shinelivingcommunity.com Creede Chocolate Festival Creede, CO • November 24-25 Satisfy your sweet tooth, and support Creede’s local business owners and individuals at the annual chocolate festival.

The event is sure to surprise guests with an assortment of unique delicacies and redefined classics, from tortes and tiramisu to bean fudge and chocolate-dipped bacon. creede.com Rio Grande Holiday Show Albuquerque, NM • November 24-26 Support artists, craft makers, musical performers, food vendors and more in this southwest holiday art festival where visitors are sure to find countless unique pieces and beautifully intricate gifts perfect for the upcoming holiday season. riograndefestivals.com

DECEMBER Lighting of Breckenridge & Race of the Santas Breckenridge, CO • December 2 Celebrate the holiday season in style with the Race of the Santas, where participants are encouraged to dress in their best Santa attire. In addition to crowds of Santas, watch Breckenridge’s streets fill with dazzling lights and decorations fit for a holiday card. gobreck.com Ullr Fest Breckenridge, CO • December 7-9 Come together with ski, snow and party lovers at Breckenridge’s annual Ullr Festival, a celebratory nod to the area’s Norse heritage with fun modern twists, including a spirited parade and impressive bonfire. Help the town make history by participating in the festival’s longest “unofficial” Breckenridge Distillery shot ski! gobreck.com Vail Film Festival Vail, CO • December 7-10 Recognized as one of the top destination film festivals, the Vail Film Fest is an annual event that showcases original independent films with a variety of networking events, educational projects and more you won’t want to miss. vailfilmfestival.com

64

NBS Homecoming Experience Copper Mountain, CO • December 13-17 NBS Homecoming Experience is an event supporting inclusivity and multiculturalism in the mountains. The event serves to celebrate Black culture and joy and bring together people of color for a fun-filled skiing weekend. nbs.org Vail Skating Festival’s Ice Spectacular Vail, CO • December 22-23 Starring Olympic champion Nathan Chen, this year’s Ice Spectacular is sure to live up to its name in this unparalleled and intimate performance. The festival will also feature other Olympic medalists, as well as international and team USA athletes. vailskatefest.com

JANUARY The Music Fest Steamboat Springs, CO • January 6-11 Saddle up for a weekend of Texan and Americana music with the beautiful mountains of Steamboat Springs as your backdrop. The Steamboat Springs Music Fest includes over 200 hours of live performances, multiple venues, discounted skiing experiences and much more. themusicfest.com Bud Light Cowboy Downhill Steamboat Springs, CO • January 15 Come experience the 49th annual Cowboy Downhill where professional rodeo cowboys switch out their cowboy boots for ski boots, with no prior ski experience needed! Both spectators and competitors can celebrate Colorado’s western heritage at this wildly entertaining event. steamboatchamber.com Ouray Ice Festival Ouray, CO • January 18-21 Celebrate the growing sport of ice climbing at Ouray’s 29th annual ice fest and competition this winter. Visitors can participate in climbing clinics, explore the vendor village, demo outdoor gear and cheer on the mixed climbing competitors as they ascend Ouray’s world-class Ice Park. ourayicepark.com International Snow Sculpture Competition Breckenridge, CO • January 22-31 Immerse yourself in a world of wonder at Breckridge’s International Snow Sculpture Competition where teams from around the world craft massive, intricate works of art purely from hand tools, creativity and imagination. You won’t want to miss this world renowned, temporary outdoor art gallery and it‘s beautiful transformation when lit up at night! gobreck.com

Saint Paul Winter Carnival Saint Paul, MN • January 26-February 3 Share Saint Paul’s resilient spirit this winter at their 138th annual winter carnival, located in the heart of downtown. Signature events include the fire and ice run, an ice fishing tournament, scavenger hunts across the city, Rondo night, royal coronation, the Vulcan snow park and much more! Explore all event festivities and find updated information online. wintercarnival.com The Great Fruitcake Toss Manitou Springs, CO • January 27 Put your coordination to the test in this lighthearted game of tossing fruitcakes. There will be a variety of events testing balance, agility, distance and so forth for the whole family to enjoy and the whole community to gather for. manitousprings.org

FEBRUARY Steamboat Springs Winter Carnival Steamboat Springs, CO • February 7-11 Experience the joy of community at the Steamboat Springs Winter Carnival where a thrilling collection of unusual events are sure to connect the town. Along with these Steamboat originals, the carnival will feature ski-jumping competitions, dog-sled pulls, cross-country obstacle races and a spectacular fireworks display. steamboatchamber.com Six Pack Series Winter 5K and 10K Westminster, CO • February 24 Acting as the final event in Westminster’s progressive running series, the Winter 5K and 10K offers runners the chance to put their skills to the test. The gradual building of this series is designed to foster healthy running habits for rookie and veteran runners alike in a fun and safe environment. Learn more about additional race offerings at the website below. sixpackseries.com Telluride Gay Ski Week Telluride, CO • February 24-March 2 Visit the breathtaking mountains of Telluride for a welcoming week beyond pride flags and rainbows. This longstanding celebration of equality, inclusivity and awareness invites all to join in on the festivities, showcase their most authentic selves and uplift the LGBTQ+ community. telluridegayski.com Boulder International Film Festival Boulder, CO • February 29-March 3 Come celebrate the art of cinema and uplift new films at the 20th Boulder International Film Festival, known as one of the most influential young film festivals in the country.

The event invites international filmmakers and film enthusiasts alike to connect, share and inspire all while at the foothills of the stunning Rocky Mountains. biff1.com

WELLMAG CO.COM

MAR CH Frozen Dead Guy Days Estes Park, CO • March TBD Frozen Dead Guy Days, one of Colorado’s most beloved annual events for more than 20 years, will feature live music and entertainment for three frigidly full days.

Festival goers can expect the weird and wonderful happenings from years past, including coffin races and a polar plunge, as well as plenty of new and elevated Estes twists, like a frostbite fashion show, roaming freak show acts and more. frozendeadguydays.com Ski Joring & Crystal Carnival Leadville, CO • March 1-3 You won’t want to miss the Leadville Ski Jouring, an unconventional sport involving a skier being pulled behind a racing horse and rider through Leadville’s downtown. In addition to this thrilling show, visitors can expect many more snowy activities for this celebratory winter weekend. leadvilletwinlakes.com WinterWonderGrass Festival Steamboat Springs, CO • March 1-3 Boasting 25 bands, four stages and 15 breweries, the WinterWonderGrass Festival has something for everyone to enjoy. The event will showcase some of the best bluegrass, Americana and roots music with community and family at the forefront of the festival. Visit the website for ticket information and the 2024 lineup. winterwondergrass.com Whiskey Warm Up Estes Park, CO • March 2 Whiskey Warm Up returns in 2024 to celebrate homegrown whiskey distilleries. Sip and sample the finest selections of Colorado whiskeys, listen to live music, peruse and purchase goods from area vendors and delight in whiskey paired treats. estesparkeventscomplex.com Sedona Yoga Festival Sedona, AZ • March 14-17 The Sedona Yoga Festival is a weekendlong, immersive yoga experience for yogis of all types and backgrounds. In addition to a morning ceremony to gather and connect, the festival offers healing forest excursions, in-depth workshops and active, accessible practices to nourish the soul and body.

Connect with the yoga community and foster authentic connections with yourself and others in the sacred landscapes of Sedona. sedonayogafestival.com

WELLMAG CO.COM

The Grand Traverse Crested Butte, CO • March 30-31 As an homage to traditional mail delivery routes in the 1880s, the Grand Traverse travels 40 miles across the Elk Mountain Range and climbs over 6,800 vertical feet, beginning in Crested Butte and finishing in Aspen. To ensure competitor safety, racers must have a partner, carry mandatory gear and begin the race at midnight when avalanche hazard is decreased. For more information, visit the website below. gunnisoncrestedbutte.com

APRIL Desert RATS Trail Running Festival Fruita, CO • April 12-14 Located in the astonishing cliff buttes and desert landscape of Fruita, this trail running festival is a one-of-a-kind opportunity with something for every runner. Participants will experience the beautiful views and trails on any of the four courses options — distanced at 10K, 20K, 50K and 100K. Additional offerings include a basecamp festival party, a free kid’s race and many more activities for the whole family to enjoy! desertrats.utmb.world

MAY Fruita Fat Tire Festival Fruita, CO • May TBD A fun, fat-tired weekend awaits at the Fruita Fat Tire Festival! Enjoy this bike expo along with live music in Downtown Fruita, food and beer vendors, guided rides and much more. fruitafattirefestival.com MeadowGrass Music Festival Colorado Springs, CO • May TBD The Pikes Peak Region’s premiere music festival is set to return this spring with performances from world class talent and rising local, regional and national artists.

Bring the whole family along for some good tunes, guided hikes, workshops, yoga, kids’ activities and more. rockymountainhighway.org Rides and Vibes Downtown Music Fest Grand Junction, CO • May 10-11 Combining the joys of mountain biking and music, this festival has it all, with various races, musical performers, food, drink and kids’ events available. Discover more, and register online through the website below. gjridesandvibes.com

Durango Bluegrass Meltdown Durango, CO • April 19-21 Invite fresh air and warm temperatures this spring with good tunes and company at the Durango Bluegrass Meltdown. In addition to incredible bluegrass music, the event will include a barn dance, a variety of musical performances and even offer visitors the opportunity to share their own music around the town. durangomeltdown.com

Adventure Fest Fruita, CO • May 3-5 Intent on providing the fullest experience, Adventure Fest offers a sampling of many of Fruita’s favorite outdoor activities, including trail running, mountain biking and free camping. Connect with other adrenaline junkies, and join Fruita’s adventure community for a weekend of fun events, free music, food, microbrews and more. geminiadventures.com

Great New Mexico Food Truck & Craft Beer Festival Albuquerque, NM • April 20 Visit Albuquerque’s food truck and craft beer festival for a day of great food, drink, music and more. The event will feature authentic Mexican cuisine and traditional New Mexican foods with Pueblo Native American inspiration, as well as local artisan vendors.

Learn more about the vendor lineup online. foodtruckfestivalsofamerica.com

Mountainfilm Festival Telluride, CO • May 23-27 Celebrating indomitable spirit since 1979, this community curated film festival hopes to inspire viewers to create a better world through the engaging power of film. The 2024 Mountainfilm Festival will once again bring an exciting selection of documentary films, showcasing adventure, activism, social justice, environment and, of course, indomitable spirit. mountainfilm.org

Birdiest Festival in America Corpus Christi, TX • April 24-28 Taking place on the coast of Texas during peak spring migration, this bird festival is sure to amaze beginner and experienced birders alike with its astounding avian diversity. The four-day festival includes action packed field trips, presentations and social events, along with vendors, crafts, food trucks and multiple presentations on birds. birdiestfestival.org

65

FAREWELL / Evolve

LOOK AROUND YOU. EVERYTHING CHANGES. EVERYTHING ON THIS EARTH IS IN A CONTINUOUS PHOTO BY SANDY FERGUSON FULLER

STATE OF EVOLVING, REFINING, IMPROVING, ADAPTING, ENHANCING … CHANGING. YOU WERE NOT PUT ON THIS EARTH TO REMAIN STAGNANT. STEVE MARABOLI

66

WELLMAG CO.COM