Mind+Body Holiday 2014

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Mind Body +

Holiday 2014

How to Rock a Festive Holiday Sweater

Tech Timeout

8 ways to take a break from technology

FEMINIST IN A SHORT SKIRT What does it meanto be a modern day feminist

On the cover


Presented by



Also know as Jackie’s Java, this coffee fanatic shares how she became the queen of caffeine. Mind+Body/Holiday 2014 1

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Jackie Harris

The CSU graduate transforms a passion for coffee into a successful, socially-conscious business.


Silence your inner bully


Feminist in a short skirt



Get Style

Get Healthy

How to rock a festive holiday sweater 8

Healthy recipes 27

Departments Dress your man for the holidays 10 Fun finds 12 War of the sexes 14

Get Centered Readers choice: Weightloss and the placebo effect 30

Get Beautiful

Finding creativity 31

Find the right mascara for you 16

Healthy mind 36

5 beauty tips to awaken a tired look 18

Get Home

Get Fit

Green thumb secrets 37

12 weeks to a snowshoeing adventure 20

Get Out

Project:Purpose 24

Tech timeout 34

Dress your table for the season 40

Christmas mayhem survival guide 43

Get a handle on your inner voice and start being kinder to yourself today.

Writer Diana Whitworth takes a look at the new state of feminism and explores what it means to her.

presented by

on the cover Jackie Harris photographed by Erika Moore. Hair and Makeup by Ali Crowley of The Cutlery Salon, 970.482.0461, cutlerysalon.com.

Mind+Body/Holiday 2014 3


Kathy Jack-Romero kathyjackromero@coloradoan.com

Mind+Body Editor

Alicia Preston aliciapreston@coloradoan.com

Creative Director

Erika Moore erikamoore@coloradoan.com

Online Editor

Kristin Deily kristindeily@coloradoan.com

Editorial Coordinator Claire Whitworth cwhitworth@coloradoan.com Advertising Director

Sales Lead

Tyler Kidd tylerkidd@coloradoan.com Joe Harmon joeharmon@coloradoan.com

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

Alicia Preston, Kristin Deily, Andrew Kensley, Rachel Metzgar, Mike Rickett, Eric Neilsen, Kimberly Cauti, Diana Walton, Chris Dixon, Claire Whitworth

Contributing Editors

Victoria Murray, Joe Mathis-Lilley



Connecting customers. Delivering results.

1300 Riverside Ave., Fort Collins, CO 80524 Call (970) 416-3991 | Fax (970) 224-7726 Š2014 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professonal.

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

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

Rachel Metzgar

Mike Rickett Personal Trainer Mike is a passionate fitness professional with an innate ability to bring out the best in his clients and the future trainers he interacts with. Follow him at mikerickett.com 6 Mind+Body/Holiday 2014

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

Diana Walton Photo: Christina Gressianu


From the editor

Happy Holidays I can’t believe it’s already been a year since I’ve joined you as the editor of Mind+Body Magazine—and what a year it’s been! Even though 2014 seems to have flown by, I’ve had countless incredible experiences. I never imagined the life-changing opportunities I would be presented in this short time, from the talented writers and contributors I’ve been lucky enough to work with to the incredible Super Women who shared their stories, just to name a few—allowing me to grow both personally and professionally into who I am today. I can only hope that 2014 has brought similar progress and inspiration for you, Mind+Body Readers. Happy holidays, and bring on 2015! I can’t wait to see what new adventures await for all of us. Join us for tips and tricks to end this year in style, from festive fashion to setting the perfect table. Excited for the holiday mayhem—or is “dreading” a better word for the feeling? Check out our tips to simplify your season and try out some delicious ideas to transform your abundance of holiday-meal leftovers into quick and original culinary creations. Check in with House of Chaos and Reality Bites—all four Project:Purpose participants are another step closer to achieving their goals and pursuing a new healthy lifestyle. Weigh in with their progress and learn with them, as the Miramont Lifestyle Fitness professionals provide some helpful tips and advice to apply to your own journey at home. When we think of fitness, the general image that comes to mind is that of a treadmill, weight machine, or running shoes. What about the mental component of fitness? Don’t forget to make some time for your mind in order to maximize creativity, brain function, and overall mental health. To wrap up the year, Mind+Body brings you the story of Jackie Harris, owner and founder of Jackie’s Java—so get cozy and enjoy with a hot cup of Joe.

Happy holidays, and bring on 2015! I can’t wait to see what new adventures await for all of us.

Alicia Preston, Mind+Body Editor Mind+Body/Holiday 2014 7

get style

How to rock a

By Kimberly Cauti

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

FESTIVE HOLIDAY SWEATER The holidays are finally upon us, filling our calendars with family gatherings, festive soirées, and of course, the infamous Ugly Sweater Parties. If you’re like me, the thought of an oversized Santa-and-his-reindeer plastered on your jinglebell-adorned torso, does not, in fact, bring great tidings of joy. Avoid being a Scrooge by trying out these easy tricks that will transform Schlumpy Santa into Sexy Santa.

this season Pair a slouchy knit with a short skater skirt and heeled ankle booties. Layer tights underneath for warmth without sacrificing style and opt for red & green hued accessories to complete the Christmas-chic ensemble!

Dorothy Perkins sweater $45; J Brand jeans $185; Etsy earrings $18; Mulberry clutch $470; Sorel boots $225.

Not into baring it all? Snag a pair of great fitting skinny jeans to pair with the ugliest sweater you can find. As long as you’re balancing proportions, you’ll be the best worst-dressed person at the party! 8 Mind+Body/Holiday 2014

Tipsy Elves sweater $65; Alexander Wang pants $495; Brooks Brothers purse $198; Luichiny shoes $85; Geneva watch $35; David Yurman ring $595.

Feeling trendy? Try adding a pant with a little more volume, so long as it’s tapered or skinny at the ankle. Track pants are so on trend right now and look fabulous paired with a super high stiletto.

Photos: @kimberlycauti/polyvore.com

TOPSHOP sweater $68; New Look skirt $11; Aldo bracelets $18; Michael Kors purse $228; ShoesPie boots $53.

get style

Mind+Body/Holiday 2014 9

get style

Dress your man The Casual Type

for the holidays The Outdoorsman

Does the idea of getting dressed up cause your guy to run in the other direction? Try suggesting pieces that pair together easily, with a touch of casual sophistication, which will leave him feeling comfortable and confident. Layer a cozy half-zip sweater over a plaid button-down, pair with tailored denim and a sneaker/dress shoe hybrid and he’s ready for a stress-free holiday dinner with your parents. If he just can’t let go of his favorite graphic tee for the evening, meet him half way and have him throw on a blazer and dark denim for a more polished feel.

This guy enjoys spending his every waking moment outside, being active, in nature. Unfortunately, climbing gear does not translate well at the dinner table. Direct him to outdoor-inspired options in a neutral palate, like a sturdy leather boot and a chunky cable knit. Cords are a great alternative to khakis, as they feel more casual, less “stuffy”, and can easily be incorporated into his everyday rotation.

Lambswood pullover $225; AG Jeans $265; Tommy Hilfiger shirt $89; Vans shoes $50.

Woolrich coat $495; Gap pants $60; Paul Smith sweater $355; Vince shirt $195; Adam Derrick boots $398

Shop this style locally: JAX Outdoor Gear, 1200 N. College Ave, Fort Collins; Akinz, 15 Old Town Square #132, Fort Collins 10 Mind+Body/Holiday 2014

Shop this style locally: Blackland Clothing Co., 925 E. Harmony Road #200, Fort Collins; GoLite, 200 S. College Ave, Suite 160, Fort Collins

Photos: @kimberlycauti/polyvore.com

By Kimberly Cauti

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

get style

Along with holiday parties, family gatherings, and festive get-togethers that are just around the corner, comes the nagging dilemma of what to wear. Us gals usually nip that problem in the bud months in advance. But what about our better halves? Most guys would just throw on the first thing they saw when heading out the door and not bat an eyelash, until they see the horrified look on your mom’s face, that is. Avoid upsetting the family with these simple tips on how to dress your man for the holiday season. Bonus, he may even like the way he looks in a sweater and button-down combo!

The Gentleman Congratulations! You’ve got a guy who loves to dress well and takes pride in his outfit choices. He may not need much encouragement from you in the holiday-dressing department, but try pushing the envelope a little with dapper accessories like a bow tie or oxford shoes. Pushed it too far? Treat him to a custom-fitted shirt that is sure to carry him through any special occasion for years to come.

Remus Uomo blazer $275; Rag & Bone pants $210; Beams Plus shirt $160; Private Stock shoes $498; Balldessarini silk bow tie $105.

Shop this style locally: Rain, 102 West Mountain Ave., Fort Collins; The Bespoke Edge, Windsor Mind+Body/Holiday 2014 11


get style fun finds



PJ Salvage is all about lounge around comfort. It’s a hip and stylish way to start and end the day! Cowgirl Up pajama pant in blush, $44. PJ Luxe Rib Tank in coco rose, $42. Rain, Downtown Fort Collins, 970221-7246, rainfeelsgood.com

Display your holiday spirit with Wood Christmas Signs by Demdaco, $14.99$39.99, Bath Garden Center, 2000 E. Prospect Road, Fort Collins, 970-484-5022, bathgardencenter.com. Lucy Hatha Flow Jacket – in sleet gray. This cozy jacket can transition from your daily workout to your night on the town, $108. Prima Bodywear, Opera Galleria, Downtown Fort Collins, 970-484-2623, PrimaBodyWear.com.

Keep the kiddos’ toes cozy in these felted Wool Slippers by Glerups, handmade in Denmark, $64.95. Hearne’s Fine Goods, Downtown Fort Collins, 970-224-4653, hearnesfinegoods.com

Ultra-soft, Seven-in-one Wraps, made from sustainable bamboo. A one-size fits all wrap that can be worn multiple ways! Available in many colors and patterns. $31.95, Perennial Gardener, Downtown Fort Collins, 970-472-2640. 12 Mind+Body/Holiday 2014

Mywalit – Beautiful Italian designed full grain leather wallets in all shapes & sizes in an array of gorgeous color combinations. Full-sized handbags to small, in-your-back-pocket ID cases, $22.59 - $225.99. The Right Card, Downtown Fort Collins, 970-221-3030.


fun finds get style

Flight Cowl Hoodie – cowl neck sweatshirt in blackberry heather, 3 button closure, $52. Maverick Beanie, handmade, 100% wool pom beanie, $28. Akinz, Downtown Fort Collins, 970-682-1750, Akinz.com.

Milk Bath – rich and creamy whole milk, soothing oils and effervescent aromas fill the tub for the ultimate, luxurious, hydrating bath, assorted scents, $15. SALUS Bath & Body, Downtown Fort Collins, 970232-9893, shopsalus.com.

Deck the halls with this cozy décor from Bath Garden Center, Reindeer ornaments from the Patience Brewster 2014 Collection, $24.99, Rosy Rings Botanica Soy Candles, 17oz/$29.99 or 8oz/$17.99. Bath Garden Center, 2000 E. Prospect Road, Fort Collins, 970-484-5022, bathgardencenter.com.

Rubber Boots – perfect for rainy or snowy days, or cleaning the horse stall! $59.99. Beaded Turquoise Necklaces, from $40. Santa Fe Craftsman, Downtown Fort Collins, 970-224-1415, santafecraftsman.com. Healthy cooking for 2015. Organic Collection and Healing Spices pair perfectly! Organic Collection, $37; Healing Spices, $24.95. Savory Spice Shop, Opera Galleria, Downtown Fort Collins, 970-682-2971, savoryspiceshop.com.

Thymes heartwarming “Gingerbread” Home Fragrance Collection – Fresh from the oven for the holidays. Smells like home, sweet home. Embroidered Scented Ornament $12.50 to petite reed diffuser $38.50. Light it up in a warm copper glow (LED wire strand $35.00). EsScentuals, Downtown Fort Collins, 970-484-7862 Wine Clutch –This lovely insulated wine clutch is perfect for the wine diva! It can be used as a lunch bag or a purse. Corkscrew included! $24.95, Sense of Place, Downtown Fort Collins, 970-472-2640. Mind+Body/Holiday 2014 13

get style

War of the sexes By Rachel Metzgar

Mornings—love them or hate them, we all have to deal with them. For most of us, our morning routines look pretty similar. We roll out of bed, shower, brush our teeth, etc. Then we all have to face our closet. Here, when it is time to get dressed, is where our routines diverge.

As a woman, dressing for work gives us a wide variety of options. We could pick out a dress, skirt, pants and a blouse. In some offices, jeans are even acceptable. But a man peers through the closet rack with a much more limited selection. Black, brown or gray pants today; a polo or button down; jacket or no? Fashion is one area in which double standards persist for men and women. For example, peruse the “best dressed” list in any magazine or online publication. I’d guess that 9 out of 10 of the subjects are women. And the few men on the list probably look pretty similar to each other. Let’s take a look at just a few examples of where and how we face double standards in fashion every day. Standard #1: Fashion is a woman’s realm. Sometimes it feels like there is a lot of pressure on women to be interested in and good at fashion. It’s as if we are expected to have a built-in ability to know and wear what looks good. Yet a man can dress in jeans and t-shirts and no one takes note of his fashion sense one way or the other. Standard #2: Professionals dress for success. However, that dress certainly looks different depending on who you are. Male professionals have a limited selection for the office—pants, button down shirt, jacket, maybe a tie. Even when it’s hot out, men are buttoned and covered neck to toes. But a professional woman has the option to express herself through her style, even at work. She has her choice of wearing skirts, dresses, or she can even decide to dress like her male counterpart in a suit. Any of these maintain her professional appearance. Standard #3: Clothes can express sexuality. Here is a very clear double standard for men vs. women. On a hot summer day, 14 Mind+Body/Holiday 2014

it is not unusual to see a guy skateboarding down the street without a shirt on. No one thinks twice about it or wonders if he is trying to look sexy. But for women, the level of exposure in an outfit can bring cat calls, sideways glances and judgments about her promiscuity. In this case, I would even argue that a triple standard exists with three categories of expectations – the expectation for men, one for “hot” women and another for those women who don’t fit into our strict category of the ideal female body. If a woman from this third group— who doesn’t look like she walked off the pages of a magazine—leaves her house wearing a low-cut halter and shorts, she’s viewed with even more scrutiny. Standard #4: Masculine clothing can empower a woman. For decades now, it has been perfectly acceptable for women to adopt what were traditionally masculine styles of dress. Women wear every-

thing from suits to suspenders and even ties. This shift in expectations may be viewed as liberating and forward thinking, but in reality the door has only opened one way. Men aren’t given the same openness when they choose to express themselves by wearing a dress. Standard #5: Women who care about themselves wear makeup and fix their hair. As we’ve seen, women’s fashion takes somewhat more work and involves lots more choices than men’s. And it doesn’t stop with clothing. Whether trying to look professional, put together or even just ready to go to the grocery store, women are expected to go beyond expressing themselves through their dress. They must cover any imperfection in their hair and skin as well. Yet, the same woman’s male counterpart can step out of the shower, into shorts and a t-shirt, and be ready for anything. In fact, he’s viewed with suspicion if he does wear makeup. For most of us, we aren’t even aware that we are part of this double standard. Sure, a guy in a suit on a summer day probably looks with envy at the woman in the next cubicle in a sun dress. And as women, we all have days when we feel defeated by the choices in the closet. But we probably aren’t stewing about the expectations society has put on us. Maybe it’s time we delved into the fashion world a little deeper to ask ourselves why such an extreme double standard still exists in our culture and how fashion may actually perpetuate other forms of inequality. For many of us, fashion is fun and we enjoy expressing ourselves through what we wear. Now, let’s learn and grow together to give everyone equal opportunity to fashion expression in all situations and settings.

get beautiful

Mind+Body/Holiday 2014 15

get beautiful

Find the right mascara for you

By Claire Whitworth

Length, volume, curl—is your mascara living up to its claims? With some help from Aimee Winemiller, a make-up artist in Northern Colorado, we were able to lock down some tips and her top 5 mascara choices. Aimee points out that it is very important to know what you want in a mascara before going to the store to pick one. You may also need more than one product, applied in layers to get the desired effect. For instance, Aimee likes to have volume and length in her eyelashes, so she wears both a length and volume mascara. Besides finding the perfect mascara, it is important to have the correct wand and formulation for everything to work together, hand in hand.

As for the claims made by different mascara products and companies, Aimee finds that they do actually live up to them if you choose the appropriate mascaras and use them correctly. A curling mascara when you want length will not yield the results you are looking for. Aimee suggests a good go-to technique for any mascara is to “firmly press your mascara wand into the roots of the lashes and make a zig-zag or wiggling motion all the way from the roots to the end of the lash. This helps force lashes to separate and prevents clumping. The technique will also provide more of a natural curl, and, like back combing your hair, creates volume at the roots.”

Top 5 ‘Splurge’ Mascaras

Top 5 ‘Save’ Mascaras

Length: Lancome Grandiose $32 Volume: Too Faced Better Than Sex $23

Waterproof: Makeup Forever Aqua Smoky Lash $23

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Volume: L’Oreal Voluminous Extra Volume Collagen $9

Curl: Rimmel Sexy Curves $10

Curl: Givenchy Noir Couture $32

All-in-one: Buxom Vanity Lash with Lush & Lifted Wand $22

Length: Maybelline Illegal Length Fiber Extension $9

Waterproof: L’Oreal Voluminous Million Lashes Waterproof $9

All-in-one: Sephora Collection Full-Action Extreme Effect $15

Further enhancing your lashes Boosting with primer For someone with sparse or damaged lashes, or even just needing an extra mascara boost, Aimee recommends a primer. Primer helps make the eyelashes plump, helps in length, and helps mascara from running or flaking. Primer also helps condition your lashes. You can even sleep in it at night to help natural curl and healthy, longer, fuller lashes. She also suggests this for anyone using waterproof mascara since it can be damaging to lashes after trying to get waterproof mascara off; primer actually makes it easier to remove waterproof mascara. Aimee recommends Diorshow Maximizer, $28.50 Lash-growth serums Aimee suggests it is extremely important to research these products to determine which is right for you. Some growth serums work well during use to promote growth, but once discontinued they stop working. Additionally, they can change the color of the iris in your eyes as well as the color of your skin. What does Aimee recommend? The Lush Lash System from Urban Decay, which provides you with both a serum and a night mask to keep lashes conditioned and to help maintain growth after use. This system is $42, but the clinical results reveal a 25% increase in longer, thicker lashes in just two weeks! For a money-saving option, Aimee suggests Biotin, which is what she uses. This is a vitamin found at any drugstore to help promote hair growth and is also great for skin and nails! The price of this vitamin is usually around $8 per bottle.


get beautiful

beauty tips to awaken a tired look

These quick fixes will make all the difference in transforming your look to bold, beautiful, and radiant.

By Ali Crowley

Say goodnight to tired eyes. Quick fix. Add a bright white, slightly shimmery, eye shadow to the inner corners of eyes. This instantly creates the look of alert “8 hours of sleep, ready-to-start-the-day” eyes. MAC in Shroom is Ali’s favorite. This highly-pigmented shadow is easy to apply and blends evenly, creating the perfect glimmer.

Lack-luster color? Add a few soft highlights around the face and the ends of hair. This look provides a fun and fresh look to bland hair. The best part? It’s easy to maintain since the highlights don’t start right at the root. Ask your stylist for “sombré” highlights (soft-ombré). Though at-home kits are available, they contain harsh chemicals and the color-results are unpredictable; we recommend seeing a professional stylist for best results with this look.

Gimme some sugar! All too common, especially in the dry, colder months—one thing is for sure— dry flakey lips are never fun for anyone. Liven up your pucker by exfoliating with a sugar scrub. Finish the look by applying a moisturizing balm and a touch of pink shimmer gloss. Try Sugar Lip Polish by Fresh (Available at Sephora) or DIY Lip Scrub.

DIY sugar scrub: Materials: 1 tablespoon brown or white sugar 1 teaspoon honey 1 teaspoon olive oil/coconut oil or warm water

No-so-sun-kissed skin? Nothing looks more youthful and vibrant than a radiant tan. But steer clear of the tanning beds. Just 5 minutes in a spray-tan booth will have you looking like you’ve been to Cabo and back! Not only does it make your skin look awake and glowing, but also gives the illusion of a slimmer face and figure. No time for the booth? Try South Seas—spray tan in a can. This 100% paraben-free, locally-made product is available at The Cutlery Salon.

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Say cheese! Nothing exudes confidence like a beautiful smile! Brighten up your pearly whites all day long by using whitening strips. Simple does the trick for this one—Crest White Strips are the preferred product for guaranteed results.

Directions: Mix ingredients into a gritty, paste-like consistency. Apply to lips with fingertip or a toothbrush and rub gently. Rinse with warm water after two minutes. Repeat 1-3 times per week for soft, radiant lips. Keep leftovers in a sealed container (lasts for approximately a week and a half).

30 Days for $30



A Digital Gym

An open letter to our community, Fitness is a very personal choice. We all want to be fit and healthy, but how we choose to do it, or not, is unique to each person.

A Digital Gym

My husband Mike and I decided to bring Koko FitClub to Fort Collins because we believe there is something missing for people (including ourselves) for whom big mainstream gyms simply don’t work. A Digital Gym

Traditional gyms have never provided us with the support and guidance that we needed to get the results we hoped for. We had the motivation, but never had a program that kept us engaged for very long, either mentally or physically. And as life got busier, the gym became less and less a part of our lives -- other than when it was time to pay the monthly bill.

“I’ve been able to lose 25 lbs so far and plan on losing more. Koko’s nutritional support and guided exercise have made it so easy.” ~ Debbie

We believe being healthy is one of the most important responsibilities we have to ourselves and our family. Plus, we like how we feel when we are in better shape. So, giving up wasn’t an option for us. When we found Koko FitClub, it was definitely an AH-HA moment. Finally something that provided us guidance, motivation and worked with our busy lifestyle. Then we realized that we knew a lot of other people struggling with the same issues, so we decided to do something about it. Over a year ago we left our careers to join Koko and their mission to change lives and we haven’t looked back or regretted it for an instant. Getting to know our members and helping them reach their goals is the most satisfying job in the world! At Koko FitClub , we exist for one reason and one reason only: to change lives in our community. We A specialize in helping real people get real results. If you don’t like gyms, or don’t feel like you fit into the typical gym scene, Koko might just be the place for you. Our job is to guide you, motivate you and support your personal fitness journey. Koko is a one-of-a-kind, proven approach to fitness, based upon a personalized and structured program that can be done in as little as 30 minutes, just a few times per week. The Koko “Smartraining” System has worked for thousands of people nationwide, people just like you and me. We knew there had to be a better way, and Koko is it. If you are new to fitness, ready to make a change, or just out of excuses, come try us, completely risk free, for 30 days for just for $30. Let us prove to you that fitness can be simple, and let us show you how easy it can be to stick with our program and change the person you see in the mirror. Thanks for welcoming Koko to Fort Collins. Mike and I, and our entire FitCoach team, look forward to getting you started on your new journey today! Yours in fitness, Wendy and Mike Newman and The Koko FitClub Team

30 Days for $30


No obligation

Try us 30 days risk free for just $30. Meet our team, talk with our members, and enjoy all that the digital gym has to offer. There is no obligation: If you don’t love Koko in 30 days, we haven’t earned your business. Some restrictions may apply. See club for details.


Digital Gym “Koko has been a fantastic place for our family. Now working out is actually fun and something we look forward to doing together.” ~ The Schulte Family

A Digital Gym

bership, ith your trial mem To get started w dule a simply call to sche tour. ning session and ai tr ry ta en im pl com . the Koko lifestyle Live healthy, live

Raintree Koko FitClub of y on rm Ha of . #1H ub Cl Koko Fit 2519 S. Shields St . #100 Rd y on 82 rm 98 Ha 8E. 65 3027 970970-658-9881 m .co www.kokofitclub Mind+Body/Holiday 2014 19

A Di


get fit

12 weeks to a

Snowshoing Adventure By Eric Neilsen

Looking for some fun, winter exercise options? Have you considered snowshoeing?

It is a great way to keep your cardio fitness gains from the summer months while exploring some quiet and peaceful places in our Colorado winter wonderland. Snowshoeing requires a good base level of fitness. First, let’s look at a few things that will help make your snowshoeing a success and then some training considerations to better prepare you for the trip, from walking to tackling the trails. Gear For starters, when its time for your first hike, rent snowshoes or borrow a pair from a friend. Just make sure to try them on before heading out the first time. Trekking poles are another item that many find helpful for additional balance and support, as trail conditions vary. Packing the appropriate gear, along with some tasty snacks, will make the adventure that much better. Dressing in layers allows you to be flexible; you can add or peel off layers depending on your effort and the weather. Visit rei.com/learn/expert-advice/snowshoeingfirst-steps.html for more specific info on gear check and snowshoeing tips.

Here is a 12-week plan to condition your body for a showshoeing adventure. Move days around to fit your lifestyle and desired level of activity.

Definition of Terms: Cardio Low : steady, manageable pace to build endurance Cardio Low w/pack: steady, manageable pace w/pack you will wear snowshoeing Cardio High: Moderate/Hard effort can be continuous or done as intervals






Cardio Low

Strength & Flexibility



Strength & Flexibility

Cardio Low

Optional Day Choice


Cardio Low


Cardio High


Cardio Low

Strength & Flexibility


Cardio High


Strength & Flexibility

Strength & Flexibility: Sport-specific weight training and flexibility


Cardio Low w/pack


Cardio High

Optional Day Choice: If tired take the day off, if feeling spry, anything you like.


Cardio Low w/pack

Strength & Flexibility

Optional Day Choice


Strength & Flexibility

Cardio Low

Optional Day Choice


Cardio Low w/pack


Cardio High


Cardio Low w/pack

Strength & Flexibility

Optional Day Choice


Strength & Flexibility

Cardio Low w/pack

Optional Day Choice


Cardio Low w/pack


Cardio High

20 Mind+Body/Holiday 2014

Optional Day Choice

get fit Safety If it is your first time out, going with a friend or group that has some experience is probably a good idea. Make sure to check the weather report as well as trail conditions before starting. A saying in regard to the ocean is “when in doubt, don’t go out” and this would apply here as well. Weather conditions can change quickly, so there is no shame in turning around early on a hike or not starting one at all in adverse conditions. Where Rocky Mountain National Park has miles of trails to explore. Visit nps.gov/romo/planyourvisit/winter_activities.htm for more information. Training Here we have the nuts and bolts to get you ready for your snowshoe adventure. You will need to focus on cardio exercises that are sport specific to best prepare you for the demands of snowshoeing. So, walking or hiking outdoors on a rolling to hilly route is a good place to start. If no hills are nearby, the effects of these activities can be accomplished by varying the incline on a treadmill, Stairmaster or elliptical trainer. Taking the stairs whenever you can goes without saying. A blend of low and high intensity aerobic workouts will keep the training varied and better help prepare you for the demands of the hike. Once you are comfortable walking at least 45 minutes, it will be time to try some of your walks with a small pack, preferably the one you may snowshoe with. This will increase the load on your hips, legs and upper body muscles, so good form (posture) is important. If you are planning to hike longer distance or terrain that has a lot of elevation gain/loss, you will benefit from adding more weight to your pack and/or extending the time of your longer walks. Strength and Flexibility If you are new to strength training, then consulting with a trainer at your workout location is a great place to start. This will help take some of the fear out of the gym, but more importantly help minimize the chances of injury. If you plan on doing your own thing, start slow. Use body weight exercises and/or light weights that you can comfortably move 12-15 times; one set is plenty if starting from scratch. If you have been working out already, then two sets of 12-15 repeats will be a good starting point. Focus on large muscle groups—the hips, legs, back and shoulders. Lower body exercises might include squats, lunges (both forward and backward), hamstring curls on machine or with Swiss ball, and single leg ¼ squats. Upper body could include dumbbell rows, push-ups, shoulder presses, and tricep extensions. This will put your lower-leg and ankle muscles under an increased load. To strengthen these muscles, try calf raises and walking on your heels, toes and the inside and outside of your feet. Flexibility is always an important part of any program and everyday good health. Make sure to include stretching for the psoas, to open up the hips, leg muscles and chest muscles to help keep that good posture. Get more great advice and tips from Eric online at coachericneilsen.com





Cardio Low

Strength & Flexibility

Cardio Low



Strength & Flexibility

Strength & Flexibility

Cardio High

Strength & Flexibility

Optional Day Choice

Cardio High


Cardio High

Strength & Flexibility

Cardio Low


Strength & Flexibility

Cardio Low w/pack


Strength & Flexibility

Strength & Flexibility

Optional Day Choice

Cardio High


Cardio Low w/pack

Strength & Flexibility

Cardio High



Strength & Flexibility

Strength & Flexibility

Cardio High

Strength & Flexibility

Optional Day Choice

Cardio High


Cardio Low w/pack

Strength & Flexibility

Cardio High


Strength & Flexibility

Cardio High


Strength & Flexibility

Strength & Flexibility

Optional Day Choice

Goal Showshoe Day


Mind+Body/Holiday 2014 21

Banner Health


WORKOUT IN A WINTER WONDERLAND Keeping yourself safe and in shape this winter

Days are getting shorter, nights are downright chilly, and winter is right around the corner. While nobody enjoys the sting of the shivering cold, there is something irresistible about wintertime in Colorado. The skies are still blue, the sun is still shining bright, the air is crisp and clean, but the temperatures drop tremendously.

22 Mind+Body/Holiday 2014

We Coloradans are an active, athletic group – adventurous and passionate about everything outdoors. But is it safe and smart to exercise outdoors in the winter? How do we manage our fitness when it is cold and snowy? Are we relegated to the dusty confines of the indoor gym until springtime? Dr. Scott Schaffer of the Banner Health Clinic on Colland Drive in south Fort Collins, took some time to sit down with us and answer some of our fitness questions as we head into another winter season. Fort Collins is often a winter wonderland, with sunshine and moderate temperatures, making many days perfect for outdoor exercise. Moving outdoors to exercise has many advantages over staying in the gym all winter, including the psychological advantages of sunshine and connection to nature.


Banner Health

There is nothing quite like being out in the mountains on a pristine snowy day, with nothing but the sounds of small animals and the wind in the trees disturbing the perfect peace. While this is a very appealing picture, there are many dangers associated with cold weather. Possible risk of exposure to extremely cold temperatures, as well as winds, which drop the temperature further, should be considered before embarking on any outdoor exercise. Also, any kind of ground cover, such as snow or ice, increase the risk of falls and subsequent injury. Outdoor exercise in the winter is fun and safe in most circumstances, so long as you prepare properly, says Dr. Schaffer. Extremely low temperatures below 10-15 degrees or cold temps combined with high winds demand special caution to prevent hypothermia or frostbite of extremities.

workout the objective should be to try to avoid sweating. Once you are wet, you increase the risk of hypothermia and dehydration. Removing layers as you feel warm or sweaty during exercise helps avoid this issue.

Perhaps one of the most overlooked parts of outdoor winter exercise is proper hydration. It remains as important during winter activities as it is in the heat of summer, There are special considerations when

Perhaps one of the most overlooked parts of

dressing for exercising outside. Cotton should

outdoor winter exercise is proper hydration. It

be avoided because when it gets wet, it actually

remains as important during winter activities as it

increases heat lost from the body, making

is in the heat of summer, especially if the activity

hypothermia much more likely. Most athletes

lasts over an hour. The advantage to winter

use other natural fibers such as silk or wool, or

exercise is if clothing /layering is done properly

artificial wicking products such as polypropylene

then there is less sweating and somewhat less

made from petroleum products. Layering is key

risk of dehydration, and certainly less risk of

to dressing for outdoor exertions. Start with a

hyperthermia compared to summer.

thin under layer, add a wicking middle layer, and

When considering any fitness programs,

if it is windy or you are exercising at speed, such

remember to start slowly and work up into your

as cycling, a wind barrier can help on the outer

full program. Your health and safety should be

layer. This allows you to adjust for temperature

your primary consideration, and if you overdo

changes, and keep your body from becoming

it on day one, you will be sidelined with injury

too wet with sweat. The head radiates a lot of

all winter instead of staying active. By taking

body heat, so warm hats are vitally important,

precautions and considering the conditions,

as are gloves appropriate for the activity and

you can enjoy a winter full of fun outdoor

environmental conditions. As you go about your

fitness activities.

The benefits of staying indoors Indoor exercise is also a good option for the winter. It is easier to do all 3 aspects of an exercise program indoors – stretching, resistive weightbearing activity, and cardio such as cycling, treadmills, or elliptical. If you are not already in good physical condition it is important to start slow and easy to prevent injury and unnecessary soreness. Slowly increasing the duration of exercise over a number of weeks from 15-30 minutes to 1 hour if you are able. Try to not do the same exercise multiple days in a row to prevent overuse injury and be sure to allow for some rest days, especially when starting out. Beginners or those looking to obtain higher levels of fitness can also utilize trainers and other fitness professionals.

Mind+Body/Holiday 2014 23

get fit project:purpose

Finding a flow… We are so proud of the progress our Project:Purpose participants are making. However, the most crucial component of their journey with Mind+Body and Miramont Lifestyle Fitness is to take what they’ve learned, apply it to life, and hold themselves accountable long after the days of blog posts, professional assistance and scheduled check-ins published in a magazine. Where are they now, what have they taken away from the program so far, and how can you get on the same healthy track yourself?

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

Nov. 2014

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

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

Brooke Floerke Brooke Floerke is a registered dietitian (RD, RDN) through the American Academy of Nutrition and Certified Wellness Coach through Real Balance Global Wellness Services, LLC. Brooke graduated from Texas Tech University in Lubbock, Texas and has been practicing for four years. Her specialties include dietary management of chronic disease, weight loss nutrition, intuitive eating and preventative wellness. Brooke's book recommendation: Inspiring You to Eat Clean and Live Well by Terry Walters

24 Mind+Body/Holiday 2014

Barbara Bue (left)

Laura Evans (right)





Body Fat



Body Fat









Waist to Hip Ratio



Waist to Hip Ratio



Team Reality Bites M+B: What is your biggest obstacle? Barbara: So far, my biggest obstacle remains my brain and thinking I don’t have time. It’s time to actually just schedule working out into my life the same way I would schedule everything else! M+B: What reactions have you gotten from friends, family, coworkers, etc.? Laura: The reaction I’ve gotten most often is, “Wow, you’re brave!” One or two people expressed some surprise at how “out” we are in the magazine. We didn’t even give that a thought—we were much more worried about publishing our weight and body fat percentages. M+B: What is your biggest lifestyle change so far? Barbara: Going back to counting calories and weighing food. It is really easy for me to eat larger portions than I should eat – I can pack away a plate of pasta! And just cutting out white carbs; pasta has to be a rare treat rather than a staple. M+B: What is your biggest success/accomplishment so far? Laura: I feel much stronger and fitter. It is really fun to see the weights get heavier, the workouts get longer, and the challenges get easier. My friends say I have gym-rat potential. A special thanks to Audra Dinell of Mantooth Company for her contributions in coordinating with Mind+Body and Miramont Lifestyle Fitness to make this program possible.

project:purpose get fit

Nov. 2014

Progress update Karl Olson (left)

Amy Olson (right)



Body Fat





Waist to Hip Ratio


July 2014



Body Fat








Waist to Hip Ratio



Team House of Chaos M+B: What is the biggest lifestyle change you’ve made? Amy: I’m realizing how much I’ve needed to establish my boundaries and then follow through with them. For me, those boundaries include respecting the time I need to go to the gym and not making excuses by saying that I walk or stand enough during the day at work. M+B: What is your biggest accomplishment so far? Karl: My goal was to run a half marathon. I ran two. And they were both incredibly fun and rewarding. I’m already preparing for the next one. M+B: Have you gotten any reactions from friends, family, and coworkers? Karl: I’ve recently met up with a few friends for lunch who I have not seen for a number of months. They all commented on my weight loss and offered their congratulations and encouragement. I see myself in the mirror every day, so I don’t see the big picture progress, but it felt good to see their reactions. M+B: Any words of advice or encouragement for Mind+Body readers? Amy: It’s never too late, you are never too old, and you can make a difference starting today. I’m the only one who is responsible for getting to the gym—no one else can do it for me; no one else can make me go. Join me in making one change towards a better you! You will be glad you did.

Keep up with our Project:Purpose teams: For full updates from Project Purpose participants and professionals, visit Mind+Body online at: coloradoan.com/mind-body Mind+Body/Holiday 2014 25

get fit Project:Purpose

The experts weigh in Four talented professionals from Miramont Lifestyle Fitness have mentored Amy, Karl, Barb, and Laura through every step of the journey. What do they have to say about their teams so far? How can you apply their tips and advice to your own purpose? M+B: Based on the experience you’ve had with your team, what words of advice do you have for Mind+Body readers? Brooke Floerke, Nutritionist: Making lasting lifestyle changes doesn’t just happen overnight. “You didn’t get to where you are overnight, so you’re not going to get to where you want to be overnight either.” M+B: What have you been working on with your team that is common to many others in similar situations? Brooke: Amy is working on eating often enough. This is also something many of my clients struggle with. Our bodies need to eat every 3-4 hours, depending on the person. I like to use the comparison of using (healthy) calories to fuel our bodies just like gasoline fuels a car. Our metabolisms can’t work properly if we don’t have enough fuel to rev them up. M+B: Based on the experience you’ve had with your team, what words of advice do you have for Mind+Body readers? Kim Crady, Life Coach: Pay attention to your body and mind. Evaluate your beliefs around different aspects in life (love, success, failure, etc.) and see if they could be holding you back from making the changes you desire. Your thoughts can create your reality, whether positive or negative. Our body sends us signals when it has needs; be still and listen to what your body has to tell you. M+B: What have you noticed about the participants that contributes most to their progress and success so far? Kim: Both teams are ALL IN! They’ve become aware of their worklife balance, or lack thereof, and ARE making lifestyle changes that support their well-being. M+B: Based on the experience you’ve had with your team, what words of advice do you have for Mind+Body readers? Michelle Stout, Trainer: If you have an excuse, or 10 or 100, get rid of them. Plain and simple. M+B: What would you say to somebody who is getting started on a healthy lifestyle journey of their own? Michelle: Not everyone has the chance for an opportunity like Project:Purpose, and I think it is great that Karl and Amy have to work a little harder by doing more things on their own. Readers should know that there are tons of options (and free options) to get a kick start on their health. Frustrations will come, goals will be achieved and not achieved, but it’s your health. Take accountability and just go for it! M+B: Based on the experience you’ve had with your team, what words of advice do you have for Mind+Body readers? Bryce Bowman, Trainer: Set realistic goals. One reason for Barbara and Laura’s progress is that they have decided that it is better for them to work out 3-4 times a week and eat healthy at home, rather than to crash diet and try to work out 6 days a week. They both realized they won’t be able to maintain that and are setting themselves up for the long run. M+B: What common obstacles have you seen on your team that often cause frustration for those who are doing everything “right” but who are not seeing the results they desire or expect? Bryce: The fluctuation of body fat is due to a few things. The body will retain water from different levels of water and salt intake. Being hydrated or dehydrated will affect body fat measurements. Also there is no way for us to get an exact body fat reading, which leaves room for error. One surefire way to know is by how clothes fit and feel. The body changes muscle weight, body fat weight and distributes tissue differently as a person get in better shape. The best thing to do is to stick to a plan and get the job done. Results come over time; work is done day to day. 26 Mind+Body/Holiday 2014


Leftovers you'll

Recieps by Blake Cooper Photos by Erika Moore

Stuffed Turkey Panini Recipe on Page 29

Mind+Body/Holiday 2014 27

Post-holiday hash Recipe next page

28 Mind+Body/Holiday 2014

healthy recipes get healthy


re you looking forward to leftover turkey sandwiches after Thanksgiving, even more than the feast itself? Sixteen pounds of turkey later, there are only so many variations you can try. Simplicity is key during and after the holiday hustle and bustle, but why not cook outside the box this season? These easy recipes use your traditional holiday-dinner leftovers to create original meals the whole family will love.

Stuffed turkey panini Ingredients: 6 cups leftover stuffing ½ pound turkey, sliced ¼ cup brown gravy (optional) ¼ cup spinach 4 slices provolone cheese

Cranberry Aioli: 3 tablespoons cranberry sauce (or fresh, whole cranberries) ¾ cup reduced-fat Mayo

Preparation: Preheat Panini press to 400°. Roll stuffing in hands and press into breadslice shapes. Grill stuffing slices on Panini press for 3 minutes. Meanwhile, stir cranberry sauce and Mayo in a small mixing bowl; set aside. Spread Aioli on one side of each stuffing slice and assemble sandwiches as desired with remaining ingredients. Grill until cheese is melted.

Post-holiday hash Ingredients 4 russet potatoes 1 pound ham, diced/bite-sized chunks 1 cup corn, off the cob (leftover corn or veggie casserole can be substituted) 1 large yellow onion, diced 1 red bell pepper, diced 1 green bell pepper, diced 1 Granny Smith apple, peeled and diced 2 clove garlic, minced 1 tablespoon thyme, minced ¼ cup vegetable oil Salt and pepper, to taste Eggs, cooked to order (suggested portion is one egg per person)

Preparation: Heat oil in sauté pan to 400°. Add all ingredients except eggs and cook on medium heat for 30-40 minutes; stir occasionally. While mixture is cooking, prepare eggs cooked to order. Serve hash with eggs. Mind+Body/Holiday 2014 29

get centered

Weight loss RCeahdoeicr’s e Winner and the placebo effect By David Price


s I was eating my egg-white omelet and peas—yes, peas—for breakfast, I ran across an article in my newsfeed unceremoniously informing me that eating breakfast is not as important as once was thought. Breakfast may not, in fact, jump start the metabolism as many studies have found. What? I’m sure many of us have found it a bit confounding when long-held dietary advice is so suddenly, and it seems casually, reversed. Coincidentally, a friend recently sent a link to a study of the placebo effect on hunger, which seemed apropos. Dr. Alia Crum, who has a Ph.D. from Yale and is currently an associate professor at Stanford, conducted an interesting study to test her theory that “labels evoke a set of beliefs.” Here’s what she did: Crum created two different shakes. The first shake she called the “Indulgent-shake”; it contained 620 calories, 30 grams of fat, and 56 grams of sugar. The second shake she called “Sensishake”;it contained 140 calories of guilt-free satisfaction with 0 grams of fat and 0 grams of added sugar. She then took two control groups and showed each group what they were drinking by giving them the nutritional facts found on the label of the drink. Those participants who drank a serving size of the diet shake felt three times hungrier* than those who drank a serving size of the fattening shake. Here’s the thing—the only difference between the two shakes was … you guessed it, the so-called “facts” on the nutritional labels.

Although most of us, deep down, already know that there is a distinct connection between thought and hunger, this study reminds us that we really don’t have to be a servant to hunger or to ever-changing dietary theories. Crum found that the labels on the food we consume have the ability to create a placebo effect. Crum says of hunger and dieting, for that matter: “Our mindsets matter—what we believe, expect and think determines our bodies’ response.” Although most of us, deep down, already know that there is a distinct connection between thought and hunger, this study reminds us that we really don’t have to be a servant to hunger or to ever-changing dietary theories. And for some of us, this kind of information is enough to impel us to make different choices in our eating simply through human willpower.

But what if we need something more to address the deep internal battles that result in overeating? A friend of mine found simple human willpower wasn’t enough. It took a deeper look at her sense of her identity and connection to the Divine. A number of years ago, Joyce began to see those telltale signs of over-eating. But she wasn’t able to overcome her selfindulgent behavior because of the pleasure she found in food. Joyce said the moment of change came when she saw selfindulgence as not something to take pride in, but something synonymous with gluttony. So she decided to deal with this thoughtfully. For Joyce that meant it was time to pray. One of the ideas that came to her was that she had a misconception about her own identity. She knew that it was ok to enjoy food, but she discovered that over time she was limiting part of her happiness and self-worth by finding too much pleasure in food instead of something, well, more spiritual. So, in order to readjust her thinking she took a closer look at words commonly associated with weight loss: self-denial, selfabnegation and self-restraint. What she realized was that she could deny, restrain and change the notion that her identity had to do with pleasure, happiness, and joy coming primarily from eating. In the course of this mindset change she saw that her happiness and joy came from a more spiritual source, which included her understanding of the Divine. It was not easy at first, but after about a week of prayer along these lines she began to feel better both physically and mentally. And for Joyce this was a source of spiritual strength. She put it this way: “When we are moderate in everything and let go of temporary pleasures (like food) we are happier and freer.” This happiness and freedom translated into weight loss. Joyce has found she still has to nurture the mental and spiritual toughness that brings balance. But this mindset has kept the weight off. Rethinking our view of hunger and dietary recommendations is a good starting point if we’re confused about how to navigate the latest dieting recommendations. But if this is not enough, it may be worthwhile to consider something more spiritual, like turning to a Divine source for strength and freedom. David Price writes on the connection between health, thinking and spirituality. A former attorney, David is the media and legislative representative for Christian Science in Colorado. David is also a Christian Science practitioner with an expertise in prayer-based healing.

*Crum compared hunger levels by monitoring the Ghrelin (hunger hormone) levels in the participants of the study.

30 Mind+Body/Holiday 2014

get centered

Finding creativity By Alicia Preston


hat is creativity? A quality we all certainly possess, though some maybe more than others. Could it be that creativity is always inside our minds, waiting to be discovered and unleashed at its true potential? We all have it inside of us, how do we bring it out for the world to enjoy?

Down to business

Creative connection

That was indeed the case for Darla Roselle. With a Master’s degree in Financial Management and over 25 years of industry experience, including managing for a local criminal defense law firm and family business, Roselle & Breitigam, P.C., Darla spent the majority of her life oblivious to her vast inner creativity. “I fell into the defined and established rules of business and for over twenty years have abided by those rules. It makes for a stressful, demanding, judgmental day, week, month, year, and life,” she reflected. That changed when she dove into the world of yoga and discovered two new passions in her life. Darla teamed up with her step-daughter Lindsay to help her start her dream yoga studio, intending to contribute mainly on the business side. However, Darla felt that in order to fully understand the business she was managing. It was necessary to learn the art of teaching yoga. Over time, she learned an incredible amount about herself personally, realizing how much she genuinely loved her new role and teaching yoga. Today, Darla and Lindsay own and operate the wildly successful Mindstream Yoga in southeast Fort Collins.

“There has not been a day since my first written word of The Cobalt Domain that I haven’t thought about the characters. I found myself connected to the characters and became invested in helping them find their way. They are as real to me as any human being,” Darla said. From this connection, and the story’s theme, where a person finds herself when she is lost, she found the inspiration to make another attempt at writing. Armed with Jerry’s advice and her new-found mental freedom through yoga, Darla started from scratch knowing that she now had the creative ability to write the story as she envisioned it to be. “It was after I grew comfortable in theming my classes extemporaneously that I realized my creativity. I spoke words from my heart without concerning myself about the reactions of others or feeling self-critical,” she said. Again Darla was spending every moment she could spare putting words on a page, making sacrifices in her personal life, and through the discipline she exhibited in doing so, her story spilled out of her imagination and came back to life. After many hours spent imagining, creating, writing, learning, and executing the publishing process, her first book was officially published and is available on Amazon. com. The second book of the trilogy is currently undergoing editing, and the third manuscript is written and awaiting its turn to be finalized and revealed to the world. “At times it feels surreal to know others will read the result of what I have spent countless hours and sacrificed far too much sleep creating. If I can inspire even one person, it will be well worth it.”

Mental remodeling The stress relief Darla found through practicing yoga, along with some unintentional help from her son Max, led to her realization of another passion—writing. One night, during a house renovation involving her son’s bedroom, Max’s books were packed up and inaccessible. Still wanting his bedtime story, Max asked his mom to make up a story to tell him. A week and a half later, even after his bedroom was back in order, the enjoyment the two received from the made-up story each night trumped reading from the storybooks on his shelf. With Max’s influence and Darla’s imagination, The Cobalt Domain began to come to life. At the suggestion of her husband, Darla began spending every possible moment she had for the next six weeks writing down the story she and Max dreamed up. When she finished with what she thought was a complete and polished manuscript, she gave it to her husband, Jerry, to read. Even though Jerry was eager to it during the time leading up to the big reveal, it took him several weeks to get through it. And after completing it, he was left in a tough position—breaking the news to Darla that this was not the literary masterpiece he had anticipated. Disappointed and wanting to give up, Darla turned her focus back to the yoga studio, directing her passion and drive back to her teaching.

Let go Darla discovered how to thrive on her creativity through the peace and freedom she found in yoga. How can you discover yours, and what potential is hiding in the depths of your own mind? “To others who haven’t found a way to free their creativity, I say, ‘let go.’ There are so many rules in life. Structured jobs, deadlines, quotas, policies, the burden to provide, remain law abiding, never let them see you sweat, and dos and don’ts galore. Let go. It’s easier said than done. But once you allow yourself the freedom of letting go, you, by virtue of liberation, open doors that you never knew existed. Doors that are sealed by the rules. Turn the knob and see what’s on the other side.” For more information about Darla Roselle and The Cobalt Domain, and upcoming book,-signing events visit us online at: coloradoan.com/mind-body

“At times it feels surreal to know others will read the result of what I have spent countless hours and sacrificed far too much sleep creating. If I can inspire even one person, it will be well worth it.” Mind+Body/Holiday 2014 31

Banner Health


What’s Your Risk?

Hereditary cancer and when to get tested T

he holidays are a time we can relax and reflect, and be thankful for health, happiness, and family. Unfortunately, for some of us it is not a

time without at least some sadness, too. It is a time to remember loved ones who left us too soon, to reminisce about the past, and to plan for the future. Many of us have family members with

There are some general indications that further evaluation by an expert should be performed to test for genetically linked cancers. These include more than one or two family members being diagnosed

a strong family history of the disease may

at a young age, multiple family members

cancer and other diseases. There has

indicate a different approach to cancer

diagnosed with the same specific cancer,

been a lot in the news recently about

screening than for the average person.

or a family member being diagnosed with

different cancers with strong hereditary

Some of the most commonly inherited

a very rare cancer. Family relationships

links, and the necessity for evaluating

types of cancers are various kinds of breast

which may indicate a possible cancer

the risk you may have of inheriting

cancer, ovarian cancer, colorectal cancer,

risk can be varied though, and should be

specific cancers that are considered to be

and some pancreatic, thyroid, and prostate

evaluated on an individual basis.

genetically linked. This holiday season,

cancers. A very specific screening process is

consider having a conversation with family

undertaken to determine if there is any risk

to be likely for an individual, the actual

members about health history of relatives

for a heritable form of cancer. A strong family

treatment would likely not differ between a

to gain insight to your potential risk factors.

history for any of these known heritable

hereditary cancer and any other form, aside

cancers is first taken, and if the risk is still

from the level of diagnosis. There have not

demonstrated in all forms of cancer, they

determined to exist, genetic testing may be

been any differences in outward symptoms

do exist and are more common than most

pursued. Specific tests will be determined

or features of the actual disease when it is

people might think. The actual role of

according to the specific patient symptoms

genetically linked, and this kind of diagnosis

genetics in the heritability of many forms

and history. However, it is much more likely

doesn’t change outlook or treatment

of cancer as with many other kinds of

that an individual will be diagnosed with

options. The main reason to pay attention to

diseases is hard to generalize, since family

cancer than with the hereditary cancer

the possibility of hereditary cancers is the

history, environment, and lifestyle also play

syndrome; hereditary cancer diagnoses are

ability to improve long term outlook with an

a large role in any circumstance. However,

much rarer than one might think.

early diagnosis.

While genetic links have not been

32 Mind+Body/Holiday 2014

If a genetically linked cancer is determined

Banner Health



MEET THE DOC Name: Kirsten Storey

patient, co-worker, or person-on-the-street,

love the outdoors and nothing beats Colorado

How long have you been with Banner?

feels at least a little bit more cheerful after they

when it comes to outdoor opportunities.

meet me!

What are your hobbies? What do you do

What is the hardest part of your job?

for fun?

I just joined the Banner Health team at the end of August. What is your area of expertise/specialty?

I practice combined Internal Medicine and Pediatrics. Why did you decide to become a doctor?

I’m not really certain. When I was about 7 years old I was asked by my teacher to dress up as what I wanted to be when I grew up, and I chose a doctor. From that day forward I always said I wanted to be a doctor. I enjoy science, particularly biology, which always seemed to make sense to me. I love working with people of all ages, particularly helping them to feel better. Medicine allows me to do this on a daily basis. What is the most rewarding part of your being a doctor?

I love working with people of all ages and being a doctor lets me meet people every day, some days on their worst day, and I get to be a part of what makes that day better. I hope that everyone who comes into contact with me,

I hardest part of my job is seeing people in

I love to do many things. I am an avid

pain or struggling and knowing, while I’m

reader of both fiction and non-fiction. I enjoy

trying my hardest, I just can’t fix everything.

knitting and crocheting, both of which I’m

I hope that everyone who comes into contact with me, patient, co-worker, or person-on-the-street, feels at least a little bit more cheerful after they meet me! What is something you wish patients,

still learning how to do. I also enjoy spending

parents of patients knew?

time with my pet birds (of which I have 5), my

I don’t know everything, but I want to work

family and friends. I am not a skier, but I love

as a team to put the puzzle together.

to backpack, hike, camp and generally wander

Since you just moved to Colorado, what

around this fantastic world!

is your favorite part of living here so far?

Tell us about your family.

I am a Colorado native (I grew up in Greeley)

I have two older brothers and sister-in-laws

but have been out of the state for the past 8

who allow me to borrow their children to

years, so it’s like I’m getting to know the place

spoil. My parents still live in Greeley and I am

again! I lived on the east coast for 4 of those

very excited to be close to home again. Family

years and am very happy to be back in a place

is important to me, so I try to spend as much

where random people smile at you. Also, I

time with my extended family as possible.

Mind+Body/Holiday 2014 33

get centered

Tech Timeout Let’s say you want to get out of the city for a day. You and a friend go for a hike up the Poudre Canyon and have a picnic by the river. There’s a waterfall cascading over a rock face nearby. Birds chirp happily, the sun feels warm on your skin, and a cool breeze rustles through the trees. It’s a perfect day. So you pull your phone out of your pocket and take a picture of the waterfall. Perfect day of hiking and a picnic!!!, you post as a status update with your photo. Within five minutes, you have a handful of likes. Your sister posts a comment. Looks amazing! Can’t wait to visit for Thanksgiving! You can’t wait for her to visit either, because you will get to see your nieces. But you don’t wait, because you go to her photo albums and scroll through pictures of their family vacation. Before you realize it, the sun is dipping below the trees 34 Mind+Body/Holiday 2014

casting long shadows across the river and blazing oranges and yellows over the foothills. What an awesome sunset! I LOVE Colorado! Within five minutes, you have a handful of likes. A friend posts a comment. Ah! It sure feels good to get away! It’s amazing how being connected all the time can sometimes leave you feeling slightly disconnected. Check out these ideas—some interesting, some obvious, and some offthe-wall—to help you spend less time with your head down and thumbs firing away.

Beginner breaks Here are some simple exercises to help you spend a little less time with your technology. Airplane mode Put your phone in airplane mode during activities like hiking, running, and dating (you’d be

The average American spends about 11 hours per day with digital media. (Nielsen)

By Chris Dixon surprised). This allows you to simply enjoy the people you are around and the things you are doing without the temptation of being distracted. Don’t worry. You will still receive calls, texts, and notifications, so they will be there when you switch your phone back. Bring back the dice As a parent, it can sometimes be an easy out to sit your kids in front of a movie or game while you check your social networks. Instead, play a family board game and engage your children. Even if you aren’t a parent, plan weekly or bi-weekly game nights with your adult friends (Telephone Pictionary requires only paper and pencils, is appropriate for any crowd and never short on fun). Tip: See “Airplane Mode” above. Nothing kills the fun of a board game like players nosedeep in their smartphones.

get centered Book your bedtime The oldest trick in the book is still a book itself. Many lost hours of sleep can be attributed to the endless scroll of the midnight Facebook news feed. Put aside your phone, tablet, or laptop after 10 p.m. The only thing you should read between your toothbrush and your pillow is a good ol’ fashioned paperback. Tip: If you have to read on a tablet or phone, lower the screen brightness on your device to alleviate stress on your eyes and to avoid disrupting your sleep patterns.

Americans spend on average 147 minutes MORE per day watching TV than reading. (Bureau of Labor Statistics) Intermediate interludes Advanced exercises for techies who find themselves distracted and unproductive. Stop, drop, and give me twenty With the advent of DVR, you may have the temptation to skip the commercials while watching your favorite show. Here’s an idea: let them play. And during each commercial break, see how many push-ups, mountainclimbers, or V-ups you can do before the show returns. Now when your friends ask you how you got in such good shape, you can tell them, “Easy. I watched a full season of The Voice.” Tip: Try the same thing with social networks. Five of your favorite exercises between each comment, like, video, retweet, list, post or pin. NO-tifications Nothing can be more distracting than the little red bubbles floating over the app icons on your iPhone or iPad. Go into the Settings menu on your device and turn off all notifications and push notifications. Instead of constantly checking your social networks, check only

two or three times a day. That message telling you that your auntie “likes” your new profile picture will still be there two hours from now, and chances are it will be just as relevant. Protect yourself from yourself Don’t have the willpower to simply walk away? Then don’t trust yourself. Apps can help you disconnect from the web and reconnect with your focus and productivity. There’s an app called Anti-Social you can download for your PC or Mac that actually locks you out of your social media accounts if you spend too much time on them. Still distracted? Try Freedom, which locks you out of ALL internet access if it finds your attention wandering.

Extreme measures For those with a serious problem… consider drastic measures to come back to reality. The designated driver Just like the keys to your car, hand your social accounts over to a friend. They log you out on all of your devices, change the passwords, and deny you access for an arranged amount of time until you can “sober up.” This includes Facebook, Twitter, Snapchat, Instagram, Pinterest… EVERYTHING.

The average person checks Facebook 13.8 times per day… just on their smartphone. (Facebook) Why?-fi Call your internet provider and cancel your home internet—or simply let your contract expire— and experience a household without a constant connection to web. While you might still use your phone to check social networks, you’ll be much less tempted to waste many hours of the day staring at a tiny phone screen or watching Netflix. Mind+Body/Holiday 2014 35

get centered

The experts weigh in Scientists have been studying the brain’s abilities for many years. Studies done by the University of Michigan and Brown University showed that mind games and activities could indeed be helpful. Adults who played mind games and practiced them daily showed improvement in a multitude of areas, including memory and multi-tasking. Scientific American recently spoke of new breakthroughs, showing the amazing ability of the human adult’s brain to grow. For example, the area of the brain that stores mental maps of our surroundings was found to be enlarged in a number of taxi drivers. This suggests that their spatial reasoning is superior, presumably because they are continually using that part of their brain to learn streets and road marks. However, other scientists believe that there just isn’t enough information yet to really know if brain games can help prevent things like Alzheimer’s and conclusively improve brain function. Yes, people who regularly stimulate their mind can score better on psychological tests, but does that really signal improvement? Some say it’s hard to tell. But neuroscientists are confident that if they continue to delve deep into the workings of the mind, they will get closer to finding out how to restore different kinds of brain function using their findings. 36 Mind+Body/Holiday 2014

HEALTHY MIND Top 5 tips for mental fitness. Living in Colorado, fitness seems to be a main topic of discussion. As one of this country’s states with the most active population, we are very focused on keeping our bodies and our physical health in shape. But what about our minds? It can be just as important to take care of our mental fitness, making sure our brains are functioning and being maintained. Let’s take a look at some of the top tips to keep our brains healthy and active.


It’s never too early—or too late—to start taking care of your mental fitness It stands to reason that children who exercise their brains show great benefit. During our formative years, the brain is not fully developed, so we must teach it how to reason and perform a variety of tasks. Just as it is with physical fitness, mental fitness can become more of a struggle as we age. It is much harder for the brain to recover lost ground, but don’t despair. Studies are showing promise for those who stimulate and challenge the brain at any age.


Train the brain by playing a game For many, once school is completed, there isn’t as much incentive to challenge our mental acuity. We may face some problem solving tasks at work, but there is no longer the level of critical thinking that was required during classes. Not to worry—there are lots of brain games and exercises available to keep you sharp. Try Luminosity, gamesforthebrain.com, brainmetrix.com, and others to exercise those brain muscles.


By Rachel Metzgar

Integrate recreation for your brain

Brain games can certainly be different and even fun, but there are many recreational activities that have the added benefit of keeping your mind engaged and active. A good novel flexes your imagination and the creative side of your mind. Puzzles require critical thinking and problem solving. Keeping up with current events and following the lives of friends and family can stimulate your memory centers and strengthen those neural pathways. Plus, these recreational and social activities naturally incorporate into your life so they are easy to keep up.


Keep to a training schedule

The idea that brain “exercise” or “training” is possible is based on neuroplasticity, the brain’s ability to grow, adapt, and form new connections. This way of thinking looks to classify the brain in the same way as any other muscle. When you run, you can’t just go once a month and expect to see results in your overall health or body. Brain training works in the same way. To be successful and make a difference, you must develop a schedule, where you train your brain on a regular basis.


Take time to relax your brain

Your mental fitness and health depend on balance. Along with vigorous exercise, you should give your mind a break periodically. Does this mean setting aside time to zone out and watch TV? Not exactly—think more like massages or spa days for your brain. Practice meditation, get quality sleep and allow yourself some time to daydream. A stress-free brain is a healthy brain.

green thumb get home

Cover, store, grow! How to prep your garden for winter By Claire Whitworth

As winter weather approaches, is your garden doomed until spring? Fear not! Meghan from Spring Kite Farm, located in Fort Collins, shares her secrets with us on what to do with your at-home garden in the colder months to keep plants alive all year and to prep for a fruitful harvest next season. Cover In the fall, it is important to start applying compost and manure to your gardens. If the ground is not workable, you can put it on top so the nutrients can still move into the soil. It is also important to start covering your crops. Crops such as tomatoes, squash, and cucumbers should be out of the ground, composted, and mulched into the soil; otherwise you may be getting unwanted pests. Meghan suggests using hoops with reemay, which is a light fabric usually found at a nursery. Before the Reemay, use a plastic to cover the crops, which helps the crops to last longer. Even with snow on the ground, this will help protect your plants.

Store Other crops can be stored during the colder months. Roots such as carrots, cabbage, onions, and leeks can be refrigerated. Potatoes can be stored in your pantry or root cellar. It is always ideal to harvest before a good freeze, as these will last for some time in the fridge and longer in a root cellar.

Grow For those who have a green thumb year round, she suggests growing different hardy greens outdoors, or growing spinach, salad greens, and herbs potted indoors, if your house has a lot of light. If you choose to grow hardy greens outdoors, try kale, chard, spinach, and other types of salad greens. Kale and chard can handle themselves outdoors even in below freezing tempera-

tures, just not for a long time. Spinach is able to grow even with snow on the ground. If covered with plastic and Reemay as suggested above, the snow actually provides an insulation to the plant. If you are able to plant spinach now, it is usually the first thing up in the spring and is the sweetest. Spring Kite Farm even keeps their greens out, especially spinach, and covered as suggested above, but will still cover them in colder months and harvest them before the harsh times in winter.

“Experiment! Don’t be afraid to try something, it will not hurt anything.”

Flowers When it comes to flowers, Meghan shared that perennials can still be planted in November if it is a warmer month, and if the ground is still workable. She also suggests having garlic in the ground by the middle of October. It is important to use the colder months to clean up and prep your garden for spring by cutting back any dead plants. And don’t be afraid to leave some of the seeds since the birds seem to really like them.

Experiment Meghan’s top tip is, “Experiment! Don’t be afraid to try something, it will not hurt anything.” Some of the ways she suggested to experiment are to plant one of your crops or flowers earlier than usual, cover your crops at different times to see how it may affect growth, and work the ground at any point to add new seeds. If you are interested in meeting or checking out Spring Kite Farm’s crops this winter, Meghan and Michael will be at the indoor Farmer’s Market inside the Opera Galleria.

Mind+Body/Holiday 2014 37

Banner Health



Prioritizing sleep to improve your health

With all of the demands on our time – from family, work, and maintaining our homes to making time for hobbies and simple

same level as one who is taking care of their health by getting the sleep their body needs.

relaxation – to say that time is at a premium for most people is a

What keeps us from sleeping? All kinds of things can keep

vast understatement. Most people are lucky to have a moment to

us from getting a good night’s sleep, but many of them are choices

catch their breath, let alone a get good night’s sleep.

we make around bed time. Our constant use of technology and

When you look at the pillars of good health, there are three

communication, particularly the various glowing screens we

major important factors: diet, exercise, and sleep. While many

look at around bedtime, keeps us awake and alert, delaying the

people really focus on making sure they are eating well and

hormones that help us fall asleep. Dr. Kukafka recommends a

getting adequate exercise, sleep can often finish last on this list

simple common sense solution of simply turning off your screens

of priorities. In fact, most adults are only getting on average 6 or

and enforcing downtime before bed. Winding down in a non-

7 hours per night. We took some time with Dr. David Kukafka – a

stimulating environment – basically in a quiet, dark place without

sleep specialist practicing at Banner Health Clinic in Loveland,

mentally exciting entertainment – makes it much easier to fall

CO – to investigate the importance of sleep and how we can do a

asleep. Enforcing a regular waking time every day will also help

better job of getting it.

the body regulate the appropriate time for sleep. Routine is really

Sleep is important, but how much sleep do we really need? Most adults need anywhere from 6-10 hours of sleep a

the best method of getting to sleep and staying that way. What if you really just can’t sleep? 75% of the population

night, though it is somewhat variable between individuals. Dr.

suffers from insomnia at some point, and 25% suffer chronic

Kukafka points to lifetime trends and sleep habits to determine

insomnia that lasts longer than 6 months. Insomnia is usually

how much sleep you actually need in a given night.

caused by stress, and quickly becomes a cycle that is difficult

Each individual functions differently, and often times

to break. Usually, the initial response is a release of chemicals

circumstances determine how much sleep you need. For

related to stress, but the problem is quickly reinforced by

example, think about how much sleep your body needed as a

behavior. The process is not wholly understood, but the cycle,

child or during periods of low stress and good health. If you have

once established, is difficult to break. Seeking professional

always been a night owl and an early riser, your body may only

help is a good solution, which Dr. Kukafka describes as a likely

need 6 or 7 hours to maintain optimal function, but many of us

combination of cognitive behavioral therapy and meditation.

sleep for 8 or 9 hours even as children, indicating that we may

Biofeedback studies on the patient’s sleep patterns and relaxation

need to prioritize getting more hours in every night.

techniques are usually implemented, with medication added to

Perhaps even more important is to consider how you are feeling

the solution set when necessary. While other techniques should

during the day. Fatigue, decrease in concentration, depression,

be tried first, medication is often necessary and appropriate

and anxiety are signs of not enough hours of quality sleep. The

because sleep is essential to health, and should be regarded with

most common cause for poor quality sleep is sleep apnea, which if

the same importance of other medications.

treated can lead to improved sleep and better daytime effectiveness. Dr. Kukafka says that many people do not make sleep a priority,

The bottom line, according to Dr. Kukafka, is that there are three keys to health: diet, exercise, and sleep. Good sleep is just as

instead prioritizing hours of wakefulness and “productivity.” He

vital to health as these other factors, and should be taken just as

suggests that people look at sleep as being essential to their

seriously. If you have questions or concerns regarding your own

wellbeing, as well as making their waking hours more efficient. A

sleep health, please contact Banner Health.

sleep deprived individual is not going to be able to function at the 38 Mind+Body/Holiday 2014

Banner Health


Surviving the Holidays T

he holiday season is filled with family and friends, food and drink, smiles,

hugs, laughter, and joy. It is the happiest time of the year. At least, it’s supposed to be. For a lot of people, this is simply not the case. Expectations

Loneliness often becomes deeper because of the images of

run high this time of year and the pressure to meet them

the close, traditional family that everyone else seems to enjoy

can be intense. Focusing on achieving perfection or realizing

this time of year. We all have reasons that make the holidays

remembered happiness of years past can turn this dream season

challenging and sometimes sad.

into a nightmare. Dr. Patty Al-Adsani, a mental health professional

How do we avoid stress and dwelling on the bad/sadness?

at Banner Health clinics in Loveland, Windsor, and Greeley shares with us some of her advice and insight on how to keep from becoming too overwhelmed this holiday season.

Why are people more stressed during the holidays? What are some common holiday stressors? Holiday stress is often just an amplification of normal, everyday

Avoiding stress can be accomplished by setting limits. We set limits on time, cost, commitments, and perhaps most importantly, on our expectations for ourselves. Don’t set yourself up for failure by having ideas about the perfect holiday and trying to live up to that. Realize that there are limits on what you can do, and realize that you can be happy with that. Know it is ok to say

stresses, added to special holiday circumstances. Visiting family,

no to things, and that saying no is not mean, or being negative,

expectations of things going perfectly (or according to traditions),

and it is an acceptable answer. Exercise, planning ahead, and

pressures to entertain, and the idea of achieving the perfect

ensuring yourself some down time helps, as does talking with

family image are all reasons for increased stresses during the

others about your stress. Taking care of mental health is a year-

holiday season specifically. All that hoping and working for a

round endeavor, and people should be self-checking to be aware

perfect holiday is a lot of pressure! Although not everyone gets

of how stressed they are and taking steps to manage the things

stressed out at this time of year, it is a very common feeling.

triggering stress.

What are some of the reasons people get sad at the holidays?

When do things stop being “normal” and when should we go see a professional for counseling?

There are many reasons for holiday sadness, and no two

As we have discussed already, stress at the holidays is “normal.”

individuals’ reasons will be exactly the same. But there are several

When stress starts to cause physical problems or is so high

factors that are common for many people. The basic nature of the

that it interferes with daily functioning, it is time to seek help.

winter season with shorter days, decreased sunshine, and cold

If sleep, appetite, energy level, or ability to focus at work are

weather can result in a case of the winter blues. Remembering

impacted or change noticeably, seeing a professional might be

lost loved ones often becomes more pronounced during this

a good precautionary step. These signs, along with a sense of

time of family togetherness. Financial demands become more

hopelessness and crying spells are thing to watch out for when

pronounced during this time of gift-giving, travel, and parties.

monitoring the wellbeing of family members.

Mind+Body/Holiday 2014 39

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Dress your table for the season By Claire Whitworth

Traditional & Timeless: » Portmeirion Sophie Conran dinnerware. Starting at $13.99. » Meadowbrook Gourds. Starting at $19.99. » ihi cake stand $34.99. » Gingko flatware. Starting at $2.99. » ihi charger $14.99. » Schott Zwiesel Red Wine CRU Classic $11.99. » April Cornell napkins and table cloth. Starting at $6.99. » ihi napkin ring $4.99. » Saro Christmas tree runner $25.99.

Pieces provided by The Cupboard, Fort Collins

40 Mind+Body/Holiday 2014

When I think of a traditional table, I always think of the settings on my mom’s and grandma’s tables while I was growing up. Both ladies had a specific go-to dinnerware set, flatware set, glasses, and table cloths that came out of storage only for the holidays. The one thing that seemed to change every year was the centerpiece. For this traditional look, the key is to keep it timeless. The April Cornell table cloth and napkins sport a Christmas plaid pattern, which never goes out of style. By using silver or gold accents, these pieces are classic and perfectly complement the chargers, napkin rings, and the cake stand holding the centerpiece. The runner creates a beautiful accent to bring the traditional plaid pattern underneath to life. The dinnerware is unique and a bit more ornate than your typical white, but in combination with the rest of the setting gives the traditional look a classic flare. These wine glasses will truly last forever (if you hand wash them) and are extremely sturdy. Centerpieces are interchangeable, but for this setting, the Meadowbrook Gourds, made in the USA, add an extra helping of cheer to the table, and are sure to radiate holiday spirit.

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Modern & Merry: » Portmeirion Ambiance dinnerware. Starting at $13.99. » Vance Kitira candles. Starting at $6.99. » Vance Kitira wood candle holders. Starting at $11.99. » Gingko flatware. Starting at $2.99. » Vance Kitira wood placemats $32.99. » Now Designs napkins $3.99. » ihi wood napkin rings $3.99. » Saro poinsettia runner $39.99. » Now Designs red tablecloth. Starting at $51.99. If you want to put a new spin on your traditional Christmas table, the modern look is for you! This design still includes colorful candles, but the style is far from your traditional centerpiece. The modern-shaped dishes flaunt edginess while keeping a clean and crisp wintery display. Wood accents in candle holders and placemats maintain a rustic Colorado look, and provide unique texture to the table setting. A bold poinsettia pattern brings the table together, and gives your table a beautiful Christmas look.

Wood accents in candle holders and placemats maintain a rustic Colorado look, and provide unique texture to the table setting. Mind+Body/Holiday 2014 41

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Kid-Friendly & Colorful » Homer Laughlin Fiestaware dinnerware. Lemongrass, Shamrock, Scarlet (shown). Starting at $7.99. » Hearts & Ivy plush snowman. Starting at $35.99. » Gingko flatware. Starting at $2.99. » Saro charger $6.99. » Ball jar glass $1.50. » Park Designs napkins and placemats. Starting at 3.99. » Saro snowflake red runner $22.99. » Snowflake cookie cutter 99 cents. » Zak smiley face spoon $4.99. » Now Designs white tablecloth. Starting at $45.99.

42 Mind+Body/Holiday 2014

Don’t forget the children when it comes to creating your holiday table settings and nothing adds kid-friendly flare like color! Fiestaware dinnerware is made in the USA, dishwasher/oven safe, and durable. Use cookie cutters for napkin rings to bring fun shapes to the table, and the smiley face spoon adds a fun touch for kids, while helping encourage them not to play with their food. Ball jars, instead of traditional glasses, are a sturdy option for the youngsters to avoid messes (You also have the option to add lids with straws for the younger kiddoes). A plush snowmen centerpiece gives it that fun kidfriendly vibe without using easyto-break pieces.

section get out

Christmas mayhem survival guide By Mike Rickett

In the words of Clark Griswold, “We’re gonna have the hap, hap, happiest Christmas since Bing Crosby danced with Danny #$%& Kaye!” Excluding the expletive of course. But how many of you feel like you need the expletives during the holidays? Little help is given by our normal Christmas time friends, Jim Bean and Johnnie Walker, so it’s time to make a change. Unfortunately, sanity is not a gift that can be given; even if it was, the lines would be longer than the lines for Furbies! I’d like to say that a good workout would heal all your woes, but anyone could see through that biased logic. Sometimes getting in a good workout can relieve the stress of the holidays and even prepare you for the hand to hand combat at Walmart. To start with, KISS the holidays—keep it simple stupid. In other words, simplify. You don’t have to have the well-lit house,

a kid—frozen pizza, TV dinners, videos, searching through catalogs, underlining the things I wanted, practicing opening presents and rewrapping them—doesn’t get better than that. Plan an afternoon for the kids. That gives them something to look forward to and distracts the excitement of the 25th. Just don’t make this an everyday occurrence. Try to combine as many friends as possible into one event as to eliminate two hundred parties. Your waistline will appreciate it.

Focus on making the holidays a time to enjoy and celebrate, not a reason to add extra stress to your already over-scheduled everyday life. biggest party, fanciest gifts, or for that matter, be at every party! The holidays are supposed to be a time for family and friends to spend together, not create a popularity contest as to who has the best this or that. Simple gifts that are used more than the box are special. Something that doesn’t require a Master’s degree in engineering to assemble or use is nice. Maybe, heaven forbid, a homemade or family-made gift (pictures, baked goods, etc.) could serve two purposes,—allowing you to spend time with family or letting you prepare for events with friends. Make time for both kids and adults, not trying to do everything for one or the other. The media has made the holidays hyper kid oriented, but the days of A Christmas Story (the movie), are very special. Schedule date nights for just the two of you, a trip out shopping for your kids doesn’t count. Do something specifically for you. I use to love those days as

This may sound crazy, but since Christmas decorations are on the shelves already, use previous holidays and occasions as the catalyst for designing your Christmas plans. What friends did you share time with for the Fourth of July? What foods did you enjoy most at your niece’s graduation party? What stores did you shop at to find the perfect birthday gift for your son? Where did you go for a weekend away this summer? What neighborhood get-togethers or other adventures did you partake in? This gives you an advanced lesson in how hard it is to plan, execute, and cleanup after a party. Focus on making the holidays a time to enjoy and celebrate, not a reason to add extra stress to your already over-scheduled everyday life. Mike Rickett M.S., C.S.C.S., C.S.P.S. is a recognized fitness expert at the Fort Collins Club at 224-2582 or mar@webaccess.net.

Mind+Body/Holiday 2014 43

Paint. Drink. Have Fun.

Ladies’’ Night. Date Night. Any Night. Anyone can paint.

Let an artist guide you step by step, sip on some wine and leave with a masterpiece. Check out all that Pinot’s Palette has to offer including: • Regular Classes • Private Parties • Kid’s Parties • Corporate Events • Gift Certificates • Open Paint Studio

Visit pinotspalette.com/fortcollins and sign up for a class today! 159 W. Mountain Ave., Fort Collins 970.214.5298 | fortcollins@pinotspalette.com pinotspalette.com/fortcollins 44 Mind+Body/Holiday 2014


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Mind+Body/Holiday 2014 45

get home PURSUIT: Enrich Your Life

Start your next chapter at IBMC IBMC College has been a member of the Northern Colorado community since 1987, growing from its original location in Fort Collins to campuses in Greeley, Longmont, and Cheyenne. The accredited college has programs in Business & Technology, Computer Support, Cosmetology, Dental Assisting, Healthcare, Massage, and Legal. Students from all walks of life and different journeys come to IBMC to start their next chapter. IBMC helps students develop their professional ambitions and bring their skills to the community. Each student is given the tools, the education, and the guidance to achieve success within their chosen program with hard work and dedication. Classes at IBMC are small

At IBMC you are more than just a face in a classroom, you get lots of attention from teachers, and they really know who you are. They offer not just trade skills, but what you need to know as a professional and even more how to get a job. They really provide the tools for success… But it is up to the student to use the available resources.

Christopher Sifuentes Graduating May 2015, Massage Therapy Diploma program

I was part of a new program. We were the first people through, and I really liked it. The faculty really listened to the students about what they needed and what would help the program. It felt like all of our input was considered… I felt like there was always someone to go to, there were always people to talk to when I needed help… My educators were great, I can’t say enough about them.

Brandy Winegarner, June 2014 Graduate, Hairstyling Certificate program

enough that every student is able to get one-on-one attention and hands-on training while learning the exact skills needed for a professional career. The programs are tailored for professional success, whether it is a first college experience or changing careers. This promise of success may

seem bold, but with a successful career placement rate of 86% with careers aligned to a student’s chosen program, it is not unjustified. IBMC doesn’t just teach students for success in the classroom. The focus is on real world skills and creating the first important steps for a lifelong career. IBMC places students in externships with local employers – providing valuable hands-on learning opportunities. Much of the time, these students remain with their externships as permanent members of their employers’ teams. This close relationship with some of the biggest employers in the region allows IBMC to keep their finger on the pulse of the industries they serve. Industry trends, required skillsets, and position needs are constantly

IBMC provides every opportunity to succeed, but you have to step up and do the work. There are all the resources in the world, but it is up to the student to use them. They will be there to give you back just as much effort as you are putting in, you just have to follow through.

Christopher Sifuentes

246Mind+Body/Spring 2014 Mind+Body/Holiday 2014

Deciding to attend IBMC was a great decision… I have encouraged quite a few people to enroll, and in fact, I have a few friends who are there now.

Brandy Winegarner

evaluated and passed on to the students, creating a stronger graduate, and community workforce overall. The professional board of advisors acts as the intermediary between the employers and the educators. The board plays the role of determining and advising what exactly students need to know to be effective in the workforce, and competitive when applying for new positions. Further, IBMC collects data and conducts market feasibility studies to determine how many graduates can be supported in each field in the given marketplace. This prevents oversaturation and helps ensure continued success for students moving forward. This ongoing support, as well as guaranteed career counseling services post-graduation, are a part of IBMC’s promise to their students.

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Mind+Body/Holiday 2014 47

PURSUIT: Beautiful Living

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This is the Future of Fitness

Over a year ago, CSU Alumni Mike and Wendy Newman dropped everything to return to Fort Collins. Their mission? To change the way the community views fitness by bringing the world’s first digital gym back with them. The decision to bring Koko FitClub to Fort Collins couldn’t have been easier. Owners Mike and Wendy were like most professionals, working tirelessly during the week while trying to maintain a healthy and fit lifestyle. But between sprawling rooms of treadmills, grunting weightlifters, and little or no guidance, their current gym just wasn’t delivering convenience, comfort, or results. Their workouts became both time-consuming and bland. When Mike and Wendy turned to Koko FitClub, their whole mindset on fitness was flipped upside-down. Workouts were no longer a chore. They could get fit spending only thirty minutes (or less) at the gym just 2-3 days a week, and now had more control and guidance on the direction of their fitness. Enamored with how quickly and effortlessly they had been able to adopt a healthy lifestyle, they immediately recognized their ticket back to the Front Range. Wendy explained that their motivation behind bringing Koko FitClub to Fort Collins was to help other people shift towards a positive, healthy lifestyle as they had done. “Changing somebody’s life for me means we are helping them significantly transform their health through fitness,” she said.

Smartraining Fitness at Koko FitClub isn’t just about walking through the doors, running on a treadmill, and throwing weights around. They provide

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members with a holistic approach to fitness including strength, cardio and nutrition. It’s about guidance, accountability, and real results. “For me, it’s about establishing relationships with members and letting them know that they are not in this alone,” Wendy said. “We are there to help them through.” Each member at Koko receives a Koko Key – but this isn’t your typical keycard. The key stores your individual workout plan, and con-

teaus here. Koko synchronizes with your body modifying the intensity and volume of your workouts, and tracks your progress. Part of your plan includes Koko Fuel, an integrated nutrition program that builds individually customized, nutritionist-recommended, online meal plans. You even get your own personal website that displays your workouts, successes, and even identifies areas that are opportunities for improvement to keep you motivated to change.

You’re not just another member, Every FitCoach gets to know the members by name, and recognizes their individual goals and how to specifically help them meet those goals.

tains a series of workouts designed to help you achieve your individual goals. The key plugs into the Koko Smartrainer and Koko Cardio machines inside the gym, and designs a workout program specifically for you. Whether you are trying to burn fat and lose weight, build muscle and get lean, or cross train for a marathon – whether you are an experienced gym-goer or completely new to personal fitness – the Koko Key holds a workout plan that works for you. The Smartrainer demonstrates each strength exercise step by step, including the number of reps, proper technique and weight, and pushes you with real-time instruction and performance data so you can get the most out of every minute you spend at the gym. With Koko Cardio, an audio coach guides you through every step of a hiking or climbing challenge. The workouts don’t become stale because the program adapts as you improve. No pla-

Your Koko Key gives you 24/7 access to any Koko FitClub nationwide, and with digitally guided workouts you can stick to your goals on your own time if you want. But if that’s not exactly your style, or you are nervous about tackling your fitness plan alone, Koko also has personal trainers called FitCoaches that can help guide you through your workouts. And don’t be surprised when they greet you by name. “You’re not just another member,” Wendy said. “Every FitCoach gets to know the members by name, and recognizes their individual goals and how to specifically help them meet those goals.” No matter how you like to work out or what your goals are, Koko FitClub wants to help get you there. Digital workouts with personal attention has turned the studio-gym into a movement that is transforming the way people stay happy and healthy.

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Mind+Body/Holiday 2014 49

PURSUIT: Living Healthy

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A whole new mindset for hearing care Brain Hearing technology is revolutionizing the way people make sense of sound. This is why Advanced Hearing Services owner Susan Baker is so enthusiastic about being the first to introduce it to Northern Colorado. It’s impossible to ignore Susan’s passion for helping people learn about hearing. After more than ten years with Advanced Hearing, she took over as owner in 2010. Since then, her focus has always been on the patient first, which is why her philosophy has always been to deliver a lifetime of hearing care for each of her patients from the first day they walk through the door. So when Susan first learned about Brain Hearing, she was eager to educate and share it with the community. “We have always thought about treating the ear when someone has hearing loss,” she said, “but it is the brain that hears, not the ears. We can now help the brain receive the proper information, allowing processing to become easier and seamless for the patient.” The new technology works in harmony with the ears and brain, giving the patient more natural and true picture of their listening environment. Susan thinks Brain Hearing could revolutionize how we think about hearing care. “I believe this concept will change the way people think about treating hearing loss.” 250 Mind+Body/Spring Mind+Body/Holiday 20142014

What exactly is Brain Hearing? Most people think of hearing as something that just happens in your ears. What people don’t think about is what happens between their ears, in the hearing center of their brain. That’s where sound becomes information that the brain must interpret, and there’s a lot of different ways this information can get misunderstood and affect hearing. Try spreading your fingers and placing your hands over your eyes. When you look out you can still see, but there are gaps in your vision. Your ears work in the same way. When the sound signals from your ears to the brain are compromised, your brain has to work even harder to fill in the gaps. This extra effort can take its toll. Studies have shown that over time, hearing loss can lead to isolation and depression. That’s why it makes sense to take care of your hearing health the same way you care about the rest of your health: there’s a lot more riding on it than just your hearing. With so much of your hearing happening inside your brain, it’s important that hearing care focuses on

supporting the brain as much as the ears. This is where Brain Hearing comes in. It preserves the important details in speech, so your brain doesn’t have to fill in the gaps, and it reduces the effort involved in listening to conversations. Brain Hearing also enables your hearing instruments to work together as a system to help you locate sound, and focus on what is important. When listening to a conversation, your ears and your brain work together as a system, and your brain is actually doing most of the heavy lifting. Your brain is what uses the information from your two ears to orient you by figuring out which direction sound is coming from. It’s in the brain that sound waves become sounds that you recognize. And your brain is what helps you focus in on a conversation and separate out unwanted noise. Brain Hearing technology enables Oticon hearing instruments to be finely tuned to match your unique hearing profile and personal sound preferences, and help your brain interpret sound with the clearest, purest signal. The result is a more natural, effortless listening experience. Special SpecialPromotional PromotionalSection Section

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PURSUIT: Good Times

Embrace winter in Steamboat Springs Ski season is here! The triumphant cries are practically audible throughout Colorado this time of year. But with that exclamation, the exodus to I-70 and the high country begins. Sitting in bumper to bumper traffic sounds like exactly the way we all want to spend our precious free hours off work, right? Lucky for Fort Collins, we have Ski Town, USA right in our backyard with Steamboat Springs, and the drive features much less muffler smoke and brake lights and more beautiful scenery and breathtaking vistas. A quick jaunt up the canyon brings you to a winter wonderland, complete with some of the best skiing in the country, authentic shopping and dining, and Old West charm that rivals any other resort town in the Rocky Mountains. Wyndham Vacation Rentals Steamboat has the largest selection of professionally managed rental properties, and has everything from pure luxury to very affordable options to serve as your ski adventure headquarters. WVR Steamboat offers the opportunity to take full advantage of everything Steamboat Springs has to offer, as close to the slopes as you want to be. Steamboat features a yearly average 349 inches of Colorado’s legendary powder. There are 2,965 ski-able acres in Steamboat, comprising 163 different trails of light, dry, fluffy snow. To the uninitiated, this means the town is expansive, and has snow quality unlike anywhere else in Colorado. And though skiing and

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other snow sports are a fantastic option for activities during the day, hiking in the summer and snowshoeing in the winter are a great ways to enjoy the outdoors at a slightly slower pace. In short, there is a reason Steamboat is a world-renowned destination for the adventurous. There is nothing like the nostalgia and romance of the Old West to create the perfect setting for a weekend away in the mountains with a special someone. Yet Wyndham Vacation Rentals Steamboat also has short-term rentals of luxurious large townhomes to meet your families every fantastic whim. For even more relaxation, the Strawberry Park Hot Springs outside of town are a fabulous way to just sit back and let the stress of life seep out of your bones. After your delicious soak, the options for an incredible dinner are almost overwhelming. Café Diva, Aurum, and E3 Chophouse are three fabulous options for truly fine dining, offering cuisine and atmosphere featuring the best of what Steamboat Springs has to offer, from direct ranch-to-table meats and produce to outdoor seating overlooking the Yampa River. Steamboat Springs is really a commu-

nity like no other. Of course it is home to one of the best ski resorts in the country, but it is so much more than a resort. Steamboat Springs is a community first, and a vacation destination second. For visitors, this means more than anything that you are visiting a place that many people call home. And that means a proud and friendly residential community welcoming guests like friends, instead of transient customers. It also means that the heritage of Steamboat Springs as a strong western ranching community is alive and well. The rustic, authentic warmth of the ranching lifestyle permeates Steamboat Springs, and makes it unique for reasons aside from the rodeos on the weekends in the summer, cattle drives down the city streets, and National Forest and Wilderness lands on all sides. People call Steamboat Springs home because the magic of the past and the majesty of Colorado’s high country are still alive and well here, waiting to welcome new visitors like old friends. No matter what kind of home away from home you are looking for, Wyndham Vacation Rentals Steamboat can accommodate. There are a myriad of options from ski-in/ski-out to just steps from the slopes, heated pools, gourmet kitchens, ski valet and shuttle services, and tons of other services and amenities. Being able to adventure and explore the way you want is what makes Steamboat Springs such an incredible mountain destination.

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e e f f Co

n e e Qu Story by Andrew Kensley Photos by Erika Moore

For many of us, coffee is more than drink. It’s the answer to those lethargic mornings and sluggish afternoons, a ritualistic rite for mug-toting caffeine-oholics, and a modern-day reflex to draw people together. But for Jackie Harris, it represents something even greater: family. “Do you have kids?” Harris asks her interviewer. A nod in the affirmative. “How you feel about your kids is how I feel about my business, is my guess. I want to see it grow up and become something special.” Selling coffee is clearly more than just a way to make money. “This is my baby. Literally, it is!” The 31-year-old owner of Fort Collins-based Jackie’s Java has spent about half her life transforming an obsession with Arabica (not that awful Robusta stuff) into a career. She has watched her business grow from roasting raw beans in a boyfriend’s garage into a local and regional favorite, and consistently compares favorably with that other company in Seattle. So her earnestness is justified. Java is, for now, Jackie’s only child. Like most parents, she will do anything to help her offspring succeed, including making significant sacrifices and taking risks. She has emptied savings accounts and evaded Columbian criminals. Harris personally buys, roasts, blends, packages, markets, ships, handdelivers, sells, and drinks quite a bit of it, too. But through it all, she is drawn more to what coffee represents than how it tickles her taste buds.

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“There’s never any negative implications with coffee,” Harris says. “You can go out and have a beer but you can have too many beers. You can never have too much coffee. You’re never going to make a fool of yourself after too many cups of coffee.” That may be debatable, but all parents embellish their children’s accomplishments. So forgive Harris her pride, cradle your mitts around a steaming mug of Poudre River Blend or La Amistad light roast, and read on about Harris’ journey to becoming northern Colorado’s Queen of Caffeine. And please, no decaf. Harris’s love affair with the simple notion of hot water filtered through roasted and ground up beans coincided with her maturation into an adult, which might help explain her fondness for it. Typical of most successful entrepreneurs, who she has become has as much to do with her personality as it does with external circumstances. The preoccupation began when Harris had to rise “too early for a high school kid” to make the daily two-hour bus trip from her home in Evergreen, Colo, to her high school in Lakewood. To help the freshman stay awake, she quickly discovered bottled Frappuccinos. Once she started driving, she was hooked. “I went by Starbucks everyday on my way to school and spent all my babysitting money,” Harris says. “I loved coffee.”

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Harris set her mind on figuring out how to shape that love into a livelihood. Makes sense, turning a childhood passion into a career dream, right? Sure, but consider that many teenagers love football, and they don’t spend their waking hours figuring out how to buy the Broncos. Harris was clearly harvested from a different crop. She enrolled in Colorado State University’s management program and spent much of her time working at local coffee shops, learning about the business side. After reading about home coffee roasting, she finally found what she was looking for. So at the tender age of 20, with two years still remaining at CSU, Harris emptied her bank account and bought an electric roaster on eBay for $6500. “I thought I would roast coffee in the window of my shop and that would differentiate me from Starbucks and everyone else,” reflects Harris. “I thought it would be super easy, put the coffee in and turn it on. But no. It took me a year to get it drinkable. I’m opening up all these credit cards now buying beans and it’s coming out bitter and I’m like, this is not so easy. You don’t just turn it on and let it do its thing.”

still in school full-time, I had picked up enough wholesale accounts that by the time I graduated school, it was more than a full-time business; it was me working my tail off. Just me.” The interview for this story took place, predictably, over a freshly brewed cup of one of Jackie’s favorites, Heaven’s Blend, which is essentially a mix of Brazilian beans, light roast and medium dark. To keep things organic and environmentally conscious, Harris provides her guest with pure liquid cane sugar and fettuccine noodles for stirring sticks. She, of course, drinks it black. “I love going to a coffee shop where you can just sit and play chess with the barista,” Harris says with her characteristic squinting smile, and enjoying every second of the discussion. “There are things about coffee that don’t translate to any other business. It just seems to make people happy. And it’s art. You go to a little coffee shop in Fort Collins, you’re going to get a hand made cup of coffee that each barista is going to make a little different.” Harris prides herself on making sustainably sourced, cooperatively grown, organic and

of an unjust situation represents a problem for her. Most of her beans, she says, come from small family farms, but, she confesses, “as much as I would love for all my coffee to be fair trade, it probably will never happen.” Harris still wanted to help the small, familyowned growers without supporting what she felt was a hypocritical situation. She joined a “coffee cult,” basically a club of coffee roasters to help her network. Through this group, she met a Columbian man who was searching for new roasters to buy his country’s products. Harris, along with a group of American roasters, headed down to South America for her first international business trip. Remember the risks of parenting? When a callow 21-year-old is building a business that depends strongly on imports from a country with a reputation for kidnappings and other serious crimes, those risks can be magnified, and learning happens fast. Like the time when Harris wondered aloud why she couldn’t roll the windows down in the van, despite the heat. “Everyone looks at me like I’m an idiot,” Harris says. “Jackie, you’re in a bulletproof car!”

“There are things about coffee that don’t translate to any other business. It just seems to make people happy.” In her senior year of college, while her friends were out drinking, she was roasting beans in her boyfriend’s garage trying to come up with the perfect coffee, or at least something halfway decent. “When it finally got drinkable, I had three different kinds and I was completely out of money and had all these credit cards, so I signed up for a local farmers market at the end of the season. I can’t believe anyone bought anything,” Harris says. Someone did, and she returned the following week boasting that it was the best she’d ever had. The woman also happened to own Café Ardour, a coffee shop in Old Town Fort Collins. “Her first order is for 65 pounds of coffee and I’m roasting three pounds every 22 minutes,” Harris says, still incredulous at the magnitude of the task. “How many hours am I going to have to be up to do this?!” Another fortuitous event spurred her further. While shopping at The Cupboard for a coffee brewer, a store manager recognized her from the farmers market and told her they had gotten requests for her coffee. He wanted to stock it on the shelf but she would need to find a way to package and seal it—fast. “From there,” Harris says, “it just completely exploded. My whole senior year of college, while 58 Mind+Body/Holiday 2014

environmentally conscious coffees. But at the mention of “fair trade,” a term that has gradually crept into the conscious shopper’s vernacular, she becomes noticeably uncomfortable. “When I first started 10 years ago, fair trade coffee was just starting to gain momentum and a lot of the shops were asking for it,” she says. “I started to research it and the more I looked into it ...” Harris’ enthusiasm trails off. We have hit a sore spot. To label coffee “fair trade” the coffee dealer has to be certified by a third-party agency. Harris says that an agreement is signed six months before the harvest is ready, and the farmer is guaranteed a price, generally a few cents more per pound than what the market bears at that time. The farmer is basically getting a loan in exchange for a contract to sell his coffee. “They have the right idea,” Harris says. “However, the price of coffee fluctuates wildly, and since it’s only harvested once a year, you can see where this is going.” If the price goes up during the harvest season, Harris says, the farmer who locked himself in is now unable to make considerably more money on the open market. “This wasn’t helping the little guys,” Harris laments. Like any responsible parent, she is looking out for all the children in the community, not just her own. And the idea

After the other roasters had flown home, leaving Harris as the lone foreigner, she found herself in the backseat of a Jeep with her hired translator, driver and security guard. “We drive way up into the mountains and visit with a bunch of different farmers, hear their stories, and then it’s a race to get back to the city before dark,” she says, her countenance turning serious. “I was like, can you please slow down? You’re making me really nervous. He says that we can’t slow down because we can’t be on these roads after dark. We really shouldn’t be on them at all. That was the only time I was scared.” Harris chats candidly with her guest in her modest warehouse suite, located in an industrial complex in north Fort Collins. Oddly, the smell of coffee doesn’t penetrate the senses until it’s freshly brewed in the roasting and grinding room. The floor is covered with hulking 100-pound sacks of coffee beans stacked on wooden pallets. Various coffee and espresso machines sit atop the counter running along the side of the room, expected accessories. The essence of Jackie’s Java, though, the very definition of this labor of love, hangs on the walls, with photos of Central and South American farmers posing in front of lush, verdant hills and vast swaths of fertile plantations. One image in particular, a blown-

up print behind the high-top table where she sits, shows a smiling Harris shoulder to shoulder with an equally content, dark-skinned man in a t-shirt and baseball cap. “He started off as a picker and saved up his money,” Harris explains. “A picker is the bottom rung of the totem pole; you migrate around for weeks picking coffee, you don’t have a home. He finally bought two acres of land, and was still picking and harvesting his own coffee. He had 30 hectares, a wife, and he’d just had a baby the week before I was there. He had worked his way up to be what he wanted to be.” The parallels are hard to ignore: an itinerant life spent working up from the bottom, the dream of achieving something great, a frightening investment with no promise of a payoff, and—we couldn’t possibly leave this out—a baby that likely won’t thrive without his continued hard work. “His farm was amazing. He couldn’t afford an organic certification but it was absolutely organic. He took pride in what he was producing,” Harris says. Harris insists on buying her coffee from him with essentially no middleman, because more money goes directly to him and his family. “I bought his entire crop for two years in a row. That,” she asserts proudly, “is fair trade.” Harris says she travels about once a year to new places, mostly in hopes of finding new farmers to buy from. She also works tirelessly to cultivate her existing relationships, which at this point amounts to growers from 10 different

countries. She likes to give personal examples, one of which is a Costa Rican farmer whom she’s visited twice. “He has amazing coffee,” Harris says. “We’ve gotten to the point where I trust him and I wire him 50 percent six months before I ever get the coffee. He’s built houses on his property for his workers to live in if they choose. He hooks up his workers’ kids with all the supplies the kids need to go to school, like shoes and backpacks. He’s an amazing, good-hearted person. He’s done the right thing.” Working in jeans, a t-shirt and tennis shoes and eschewing makeup, the lean, curly-locked Harris lopes around her warehouse, fluid as a satisfying cup of light roast. She converses with the relaxed demeanor one would expect of someone who grew up in the mountains. Forget what her shirt

proclaims: Jackie Harris is more than simply a “Caffeine Dealer.” Like the Costa Rican farmer she helps support, she too strives to do the right thing, and advocates for fairness, honesty and integrity. Harris is not married and doesn’t have any actual children, but her sweet Bichon Frisé named Louie helps out as a greeter at the warehouse. She works hard and plays sometimes, snowboarding and boating when she has a minute, but mostly, she works hard. She admits to taking one day off per week and working until seven or eight most nights, though she couldn’t even begin to tell you how much money she makes or how many total hours she works. And what are her thoughts on the challenges of the modern woman having to be all things to all people? “I think it’s really important to show people that you can go to college and come out with something more important than a degree, and that there’s more to life than just having kids,” she says. That said, she says she would love to have someone to come home to every night, but just hasn’t met the right guy yet. She is also fully aware that her devotion to her career poses an obstacle to the starting-a-family track, and she’s weary of trying to do too much. “I feel very fortunate that I love what I do. The idea of having to choose one over the other is a scary thought,” she says. Her customers are probably thankful that’s she’s chosen coffee so far. Is that second cup ready yet?

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Banner Health


RESOLVE TO DO BETTER TODAY Don't wait until New Year's Day to make resolutions to improve your health and mental well-being. Take these small steps and reap the benefits right now. The New Year’s resolution and its inevitable failure

this is a commitment that will not only improve your

by the end of January are infamous realities. But why

health, but will make you feel better. Just 30 minutes

wait for the turning of a calendar year to start a new

4 times a week of aerobic exercise will make a huge

lifestyle? You can start changing your life today or any

difference in your overall health, but also in the way

day by making some simple choices.

you feel in your everyday activities. Add to this some

“I really believe in getting back to the basics. There is

light resistance or weight training, and you are well on

really no point in expensive organic foods and dietary

your way. Dr. Guiroy points out that in her experience,

supplements if you aren’t doing the simple foundational

even 10lbs lost can make major health improvements

things for good health like getting adequate sleep,

in her overweight patients. She has seen small losses

eating a balanced diet, and exercising,” says Dr.

create huge benefits in terms of treating diabetes and

Jessica Guiroy, a family medicine specialist at Banner

high blood pressure, so keep these small victories

Health Clinic on Colland Drive in south Fort Collins.

in mind when starting your new exercise program.

Dr. Guiroy sat down with Mind+Body to discuss some

Remember to start slow and work your way into more

health resolutions that can be implemented at any time

vigorous exercise so you don’t wear yourself out or

and immediately make your health better.

accidentally cause injury. For extra motivation, try

If you smoke, quit

recruiting a workout buddy. Sharing the responsibility

Everyone knows by now how bad smoking is for your health. Smoking is one of the biggest voluntary lifestyle risks to your health. Cancer of all kinds, heart disease, high blood pressure, emphysema… The list

for motivation will make getting out and just doing it much easier and makes workouts more fun.

Improve your diet Improving your diet can mean different things for

of risk factors that goes up with smoking is nearly

different people, depending on where they are starting

endless. Start taking your health seriously, and make a

with their current habits. It doesn’t necessarily mean

serious commitment to quitting your habit. Everyone in

you only allow yourself to eat kale and quinoa from

your life, and most importantly yourself, will thank you.

here on out. Start with the easy things, and step it up

Start exercising

slowly. If you drink soda every day at lunch, switch

Aerobic exercise should be a part of your weekly, if not daily, schedule. As with everything on this list, 60 Mind+Body/Holiday 2014

to water. If you go out to fast food on your way home from work, stop at the grocery store for healthy salad ingredients instead. Add fresh fruits and veggies,

Banner Health


whole grains, and lean meats to you existing meal

sleep, eating habits, inducing crying, or compromising

plan, keeping them in their natural form whenever

your ability to concentrate at work, you should seek

possible, says Dr. Guiroy. She also adds that we

help from a professional.

should take cues from other cultures, like eating our

Make an appointment to get a complete exam

biggest meal in the middle of the day instead of at the end of the day right before bed. Try changing one thing a week, and before you know it you will be eating much healthier and feel much better doing it!

Address stress in your life Stress is a natural part of life. We tend to put too much on our plates and stay busy all the time, putting our family and friends on the back burner and instead prioritizing work and obligations. Ignoring the importance of happiness in our lives can be incredibly detrimental to health. This means not only taking time to enjoy the people around us, but reducing the stressful elements in our everyday lives. Unfortunately many of us have a tendency to try and avoid our stressors instead of addressing them head on. Start by breaking down the problems into small pieces and addressing them individually rather than attempting to tackle everything at once. In the meantime, practice soothing activities to give your mind a rest from the pressure. These healthy activities can be many things: journaling, yoga, quality time with friends and family, reading, exercising, volunteering, participating

This is often something people neglect from the time they enter adulthood until they start having health issues in their older middle age. Knowing your baseline health is always a good idea, and monitoring the changes going on with your body as you age will enable you and your physician to pinpoint any possible concerns and hopefully address them before they become major issues. Also, research the ages

Ignoring the importance of happiness in our lives can be incredibly detrimental to health. at which certain exams are recommended, such as prostate exams, mammograms, and blood pressure checks. Knowing what is normal and checking up on what might not be is an easy change that could pay major dividends for your health.

in a club, or picking up a new hobby. If you are experiencing stress to the point that it is impacting Mind+Body/Holiday Mind+Body/Fall2014 2014 61 7

“You’re not good enough.” “You can’t wear that, you do NOT have the body for it.” “Ugh, you are such a dummy!” “Who do you think you are? You don’t deserve that.”


INNER BULLY Story by Kristin Deily

The little voice inside your head is universal to the human experience. However, the unfortunate truth is that this little voice is most often associated with negative commentary. It can be our “inner bully.” Inside our heads is often a pretty rough place. Every criticism we have received and every mistake we have made are bumping around the dark recesses of our mind, waiting for a chance to jump out from the shadows and tackle our consciousness with doubt and insecurity. And some of these voices echoing down the halls of memory are not just whispers, but overwhelming shouts that drown out the voice of reason attempting to speak upon our behalf. The truth is, no matter how confident we are, or want to appear to be, every one of us has insecurities. To be sure, some of us have many more than others. We have insecurities about our physical image, personal confidence, work, relationships, and much, much more. To speculate on all of the things that different people are insecure about would create a list much too extensive even for an entire magazine, let alone a single article. But the point remains, no one is completely free of insecurities. But where does this inner bully come from? Is it a human survival strategy? Perhaps a product of our supremely social nature as a species, creating an instinctual incentive to remain in the group and not to stand out as weak or flawed? Is it a more modern cultural or societal trend, passed down from our peers and family members? And, really, what purpose does it serve? We sat down with Rachel Dack, MS, LCPC, NCC and asked her about insecurity, anxiety, and how to deal with that pesky little voice inside your head. Rachel is a Licensed Psychotherapist specializing in relationships, depression, anxiety, ADHD, low self-esteem, and stress. She shared some of her experience and insight as a busy professional woman about the voice inside our heads and how to tell it to pipe down. 62 Mind+Body/Holiday 2014

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...it is possible for this person to change the tone of the inner voice into a healthier voice that is free of intense and chronic shame, fear, critique and judgment.

Are the insecurities associated with the voice of the inner bully universal? As humans, we are universally vulnerable to certain insecurities, such as the need to be liked, valued, accepted and good enough and the longing to fit in and connect with others. We are prone to care about our general appearance, personality, level of success and how others perceive us. Our inner bully might try to convince us that we are not good enough, not deserving of happiness or love, unable to handle the world, etc., which can be very detrimental to our mental health if the inner bully is not acknowledged and tamed. The inner bully also prevents us from reaching our full potential and going after what we ultimately want and deserve. Does everyone deal with the inner bully the same way? Some individuals are more vulnerable than others and this relates to the way they view themselves and the world, as well as the quality of the relationship they have with themselves and others. For instance, someone with low self-esteem and a lack of self-acceptance will be more susceptible to criticism internally and externally. Someone who experiences anxiety, depression, abuse, disordered eating or body image issues generally has a louder, less controlled inner bully compared to someone with a generally healthy view of self and positive selfworth. So, is the little voice in your head always a bad guy? Our inner voice or internal monologue helps us ignite our passion and purpose, make decisions, discover our values, morals and ethics, ponder ideas, think about our thoughts and who we are. I believe that a warm, encouraging, non-judgmental inner voice serves us positively as it motivates us to go after our goals, live by our values (even when others disagree) and take

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appropriate social risks. It comforts us during the inevitable times of loneliness, anger, worry, boredom and loss that we all experience. However, an inner bully does the opposite and keeps us stuck. It is key to gain awareness into what our internal monologue is about. Where does the inner monologue come from? Our inner voice is the product of several variables, including cultural and societal beliefs and expectations, the way we were treated during childhood and adolescence, our perception of ourselves, our interpretation of significant life events, etc. For example, someone who was picked on as a child or degraded by his or her parents might internalize negative beliefs about him or herself, creating a self-defeating inner voice and a pattern of unworthiness. However, with greater awareness, it is possible for this person to change the tone of the inner voice into a healthier voice that is free of intense and chronic shame, fear, critique and judgment. Should we try to quiet this voice? How do we deal with it to make our lives better? It is important to attempt to make our internal thinking of conversation as healthy as possible. You can quiet your inner voice when it acts like a bully by acknowledging that you are treating yourself in a judgmental or unkind way and replacing the bully-like nature of your thoughts with the voice of an encouraging friend, mentor or coach. You can tell the bully to stop (without judging its existence) and focus on changing the tone. It is similar to the process of forgiving an enemy or turning a bully into a friend. It is about supporting yourself and being a cheerleader with the understanding that it is only human to experience negative emotions and thoughts—what is most important is how we handle them.

FEMINIST IN A By Diana Walton

I didn’t really start to believe I was a feminist until I reached my junior year of college, I didn’t think I really could be. I mean, after all, I grew up in a Christian home, the first time I voted, it was a straight Republican ticket. My own prejudice and belief had kept me in the dark on what I could really believe in. 66 Mind+Body/Holiday 2014

Growing up, the idea of a feminist was something I saw in my history books: suffragettes marching in black and white and those women spreading love and peace in the 60s. The portrayal in both my public and private schools was that a feminist was a woman so distant from who I or, my mother, ever could be, angry in all aspects of life, androgynous in appearance, and leaning to certain sexual preferences. The truth is, I had no idea what made a feminist, but I assumed it wasn’t me. I fought the notion of it, based solely on the fact that I didn’t look like these women. Thankfully, I was set straight, but as the #yesallwomen hashtag told us this summer, so many men and women have not been. Some of the responses to this were bone-chilling. Some men made comments so disgusting I cried …”who would want to rape a feminist anyway?” They went on to describe what they believe all women who stand up for themselves look like. You can only make assumptions about where they went with this and only understand how important it is for us to change this way of thinking. Google the hashtag if you haven’t seen it already. (Also Google #notallmen.) My vision of a feminist couldn’t have been further from the truth, and little did I know, I was indeed, a feminist--from birth! I grew up with every intention of taking the world by storm; when I was two, people wanted to hug me for being a pretty little girl. I cringed, I cried, I was tough—and I did not let them hold me. My parents recount how excited they were to have a girl, only to have me throw up all over my clothes and be confused for a boy (I didn’t have much hair until I was three, a clear identifier in our society). I told my dad, regularly, how I was going to move to New York, how I had to go, and do and be something. I would never have believed that I could do all of this if my mother hadn’t said to me, “Get up! Be tough! Be brave! You’re more than this!” Every time I have doubted myself I hear these words around me and think about how that fierce little girl would never let anyone tell her otherwise. I had a support system that said I could do it, when a lot of people didn’t. I didn’t really start to believe I was a feminist until I reached my junior year of college, I didn’t think I really could be. I mean, after all, I grew up in a Christian home; the first time I voted, it was a straight Republican ticket. My own prejudice and belief had kept me in the dark on

what I could really believe in. I thought these two trains of thought to be too far from each other—something the media told me, but not my own conscience. It was my Early American Lit professor who introduced me to the conversation. She was always in a crisp oxford shirt, pearls, and bleached-blonde hair--the picture of a J. Crew catalogue. My literary analysis for her class was on Gertrude Stein’s Three Lives; I can still remember when we began Melanctha’s story and how she talked about it. This professor so simply presented information to us as fact, information that women were and are equal, that there were men writing about it, and it wasn’t old news. She introduced us to conversations that were a hundred years old and we never thought to think they were still so relevant. This was the first time I realized I could be a part of the conversation on women, even if I was a stereotypical-sorority-girl. I didn’t have to be one singular thing. I grew up, moved out, and continued my own career (sans marriage, rules, and the ‘traditional path’). Along the way I met a mother who gave me some of the best advice on young girls: don’t tell them they’re pretty, ask them what they’re reading. Ask them what they like. Chances are there will be something pink and frilly in there, something involving nail polish; but they might also tell you they love science, they love to explore. Products like GoldiBlox and advertisers are listening to this message. GoldiBlox surprised the 2014 Superbowl audience with their commercial, the words to their song, sung over Slade’s “Come on Feel the Noize”, echo something we all know: “Come on ditch your toys, girls make some noise, more than pink pink pink, we want to think…” Verizon Wireless, Dove, and several other advertisers followed this movement up with their own messages. The Inspire Her Mind commercial shows how words can effect girls, citing, “our words can have a huge impact, isn’t it time we tell her she’s pretty brilliant, too?”. As this movement continues to gain ground, it can thank women like Sheryl Sandberg, Malala Yousafzaj, Mindy Kaling, and Melissa McCarthy for their blatant comments about themselves and how they quantify their own worth. They ask for education and equal playing ground. These women have paved the way for the new feminist, for the girls who live in a post-feminist revolution world who didn’t think it mattered anymore.

Opposite page: Anton Bielousov / Shutterstock.com


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In the September issue of Parade Magazine, Kaling was quoted as saying “I always get asked, ‘Where do you get your confidence?’ I think people are well meaning, but it’s pretty insulting, because what it means to me is, ‘You, Mindy Kaling, have all the trappings of a very marginalized person. You’re not skinny, you’re not white, you’re a woman. Why on earth would you feel like you’re worth anything?” I think she hit the nail on the head. Being pretty, being unique, being anything but what society quantifies as valuable should not marginalize us. When did we stop celebrating this? And then this happened: The United Nations launched the #HeForShe movement with a speech literally heard round the world from Emma Watson. Women and men applauded via social media and connected to her words. She pointed out the definition of feminism as “The belief that men and women should have equal rights and opportunities. It is the theory of the political, economic and social equality of the sexes.” She went on to invite men to the issue, as it is as much theirs as it is womens’. She pointed out that gender stereotypes effect everyone, that the minute we stop asking men to be uber-masculine, despite the fact they may not feel that way, they can stop asking women to be ultra-feminine. Define people by what they are, whatever that may be. All of this is happening in front of us, and gives us a way to breach the conversation with each other. We should all be able to talk about our differences, our similarities, our sensitivities in a way which throws out judgment. We get into arguments on social media because we don’t like how somebody thinks, or we find a flaw in their argument. Instead, why don’t we realize we all have our own contradictions and moments of uncertainty? Sometimes we need a second to think it through. I consider myself a feminist, I consider everyone I know a feminist. I get up every morning and put make-up on, I wear sky-high shoes on occasion, and Chacos on others. I dye my hair as bright blonde as possible. I put on my favorite short skirt for a night out. All of these things, my appearance, don’t make my opinions less, they don’t take away from the value of who I am or what I think. The next time you hear someone blame a woman’s appearance on the way a man made an advance or you find yourself making assumptions about her value system, based on the way she looks, take a step back. We all have thoughts and opinions floating around behind that short skirt which may surprise you. It’s time to stop defining and separating ourselves because of the way we look and begin supporting each other for who we are. Frankly, we all need a little kindness Further and grace. I know I am not perfect reading/viewing and often contradict myself; but it doesn’t make my opinions less valuVerizon Wireless: able or meaningful to me. It’s time to Inspire Her Mind understand that the Beyonce’s of the youtube.com/ world can be feminists too. We have watch?v=XP3cyRRAfX0 to realize that we don’t take away Goldiblox: from the conversation because we youtube.com/ dress provocatively or plainly. The watch?v=ZVCC83cDch0 conversation is in a constant state of change, as we all are. Feminism is acUN He for She: cepting differences and giving equal heforshe.org/ opportunity because of it. 68 Mind+Body/Holiday 2014

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the end with mike rickett

I am woman, what am I to think? By Mike Rickett

Am I too fat? Is she prettier than me? There is no way I could wear that! Maybe it’s, how could they let themselves go? Or why does she have a boyfriend and I don’t? I’m prettier than her. Does she own a mirror; what was she thinking when she put that on? Or is it, I’m happy with the way I feel, look and dress, and no one is going to influence me? If I don’t get beat up before completing this article, I hope to spread some insight into the confusing world of the woman’s mind … from a male perspective. First of all, according to the media you have no chance of happiness. You are never rich, skinny, beautiful, successful, fashionable, or sexy enough to be happy. I’ve looked through a few of those beauty magazines and from my perspective, they only make you feel ugly. The magazine weighs more than the models and I could hardly find anything besides ads and was accosted by perfume samples—thought I was going through the perfume section at Macy’s. Yes, I have ventured there; I have been married. Once I gained my composure, I read the articles which could be condensed into an average text message. What I got out of it was a headache and watery eyes. Next, the feminist movement has not liberated women; it has just put the additional burden of

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If I don’t get beat up before completing this article, I hope to spread some insight into the confusing world of the woman’s mind … from a male perspective. men’s roles upon them. Now you have to bring home the bacon, fry it in a gourmet kitchen for a twenty-person business meeting while wiping the noses of your kids before taking them to

soccer practice. Or was that basketball? Ahhhh! It’s not enough to be good at one thing, but now you have to be great at everything. Good luck! And if everything else wasn’t enough to make you go crazy, Mother Nature wants to add to the charade. Hormones, biological clocks, and gravity all play a weird game of guess who’s coming today, wreaking havoc on what was a perfectly lovely day. Just when you think everything is smooth and steady, physiology throws a wrench in the equation. Surgery, drugs, chocolate, a fifth, all now seem like viable options to evade the wrath of time. I’m not against it, and within limits, if it makes you happy, go for it, but remember there are limits. So where are you to go? Can’t go to yoga because you don’t have the lululemon pants. And even if you did, you wouldn’t feel comfortable having your butt in the air for twenty other people to stare at. Can’t go to the movies; that just makes you feel inadequate and the popcorn keeps calling to your thighs. Work makes you feel unappreciated and depressed, so I guess it all goes to the dogs. Yes, that’s it. I’ll get a dog! Could be a good thing, no judgments. Wish I knew what to say … too confusing for me! That’s why God invented football for men. I guess Starbucks, Ghirardelli, and big sweaters are going to have to suffice.

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