Issuu

F ITN E S S

H OW TO START AN D M AINTAIN AN E XERCISE PRO GRAM

Nutrition Guidance JA N UA RY 2 02 4

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LIFESTYLE LETTER

Happy 2024! Health and Wellness mean so much more than eating well and exercising. It's spending time with family and friends, making time for things we love, and finding joy every day. Reading and learning play a huge part in overall happiness, and we’re excited to share some of our staff's book picks from 2023 with you! This issue was a blast to put together. Everyone had different ideas and thoughts about what contributed to their health, and we can't wait to share them with you! We hope that as you read the articles and ponder your expectations for the new year, you find inspiration to improve your health and increase your joy! Happy 2024!

January 2024 PUBLISHER

Scott Fairbanks | scott.fairbanks@citylifestyle.com P U B L I CAT I O N D I R E C TO R

Sarah Jensen | sarah.jensen@citylifestyle.com CONTRIBUTING WRITERS

Harriet Morrison, Jeff Recker, April Schulte-Barclay, Faith Rodriguez

G J L I F E S T Y L E S TA F F @GRANDJUNCTIONLIFESTYLE

Corporate Team CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF OPERATING OFFICER Matthew Perry EXECUTIVE DIRECTOR OF HR Janeane Thompson DIRECTOR OF FIRST IMPRESSIONS Jennifer Robinson TECHNICAL DIRECTOR Josh Klein AD DESIGNER Andrew Sapad LAYOUT DESIGNER Kelsey Ragain

Learn how to start your own publication at citylifestyle.com//franchise. Proverbs 3:5-6 Grand Junction Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Grand Junction area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle

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L I F E ST Y LE LE T T E R

Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Grand Junction Lifestyle™ is gathered from sources considered to be reliable, but the accuracy of all information cannot be guaranteed.

Barrett-Jackson Scottsdale, A Z 2024

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JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

inside the issue JANUARY 2 0 2 4 | HEA LT H & W EL L N ES S

30 22

Featured

20 22 30

How to Start and Maintain an Exercise Program …that Actually Works

Values and Health Nutrition Guidance through Primary Care Partners

On the Cover

Departments

It all starts with a great breakfast! One nutritionist recommends always including a protein, a healthy fat, and a whole wheat carb. Pictured, we have avocado, whole wheat toast, and spinach scrambled eggs. Enjoy!

Lifestyle Letter

City Scene

Business Monthly

How To EDUCATION

Pet Friendly FITNESS

Local Limelight FITNESS

Self Care FITNESS

Must See EDUCATION

Healthy Lifestyle HEALTH + WELLNESS

Events

Photography: Alyx Reed

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JANUARY 2024

city scene WHERE NEIGHBORS CAN SEE AND BE SEEN

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JANUARY 2024

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business monthly A ROUNDUP OF NEWS F R O M LO C A L B U S I N E S S E S

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B USIN E SS M ON T H LY

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JANUARY BOOK PICKS

H OW TO | E D U CAT ION

B E I N G M O R TA L

T H E P L A N T PA R A D O X

How do you want the end of your life handled? Have you thought about life-extending technologies that may be used? In what cases would you want to be put on a ventilator? Do your loved ones know what your choices are? Being Mortal tackles these difficult topics and how you can prepare for the deaths of those around you as well as your own.

A thought-provoking book that looks at foods available in the United States. It poses the question, "Are these foods as healthy as we think?"

THE BOOK WITH NO PICTURES

THE OBESIT Y CODE

This book helps kids learn that reading is fun! Parents must help them use their imaginations and figure out what words and sounds can mean.

A different way of looking at how to lose weight. It challenges what has been taught about weight loss for decades and teaches what does work and why.

By Atul Gawande

By B.J. Novak

By Steven R Gundry, MD

By Jason Fung, MD

CONTINUED > JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

W H AT A L I C E F O R G OT

TH E WA LK I N G D RU M

Aven Green loves to make up stories about how her arms were flattened by a train, burned off in a fire, or torn off by an alligator. She was actually born without them. When she moves to Arizona for her father's job, she finds Conner, another student who feels isolated because of his disabilities. Together, they find a secret room with a mystery to solve. This is a great book for middle schoolers!

Adventurer Mathurin Kerbouchard must locate and rescue his father, who had been captured at sea. He journeys across 12th-century Europe and sees the complexities of life throughout much of the eastern hemisphere.

INSIGNIFICANT EVENTS IN THE LI FE OF A C AC TUS

THE LAST OF THE BREED

Alice wakes up and finds that 10 years have passed, and she can't remember anything past 29. She has to piece together her life based on the stories of those around her. This was a favorite read of 2023. A great mix of thought-provoking ideas and a story you can get lost in!

U.S. Air Force Major Joe Mack's aircraft is forced down in Russia. He escapes a Soviet prison camp and must rely on the ancient skills of his ancestors to survive the wilderness and find and cross the Bering Strait to make it back to America.

By Liane Moriarty

By Dusti Bowling

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Activities that are suitable for dogs

Our canine companions are a beloved part of our lives. Entertaining, comforting and sometimes a little crazy, they bring joy and friendship to their owners. Additionally, some people feel braver with their pup by their side, as they help them stay calm in an unfamiliar environment. Plus, as all owners know, your dog will get you out of the house come rain or shine, boosting your step count and helping you stay fit and healthy. Whilst many of us will typically imagine dogs in a more countryside environment, they can enjoy the city lifestyle too. There’s plenty for them to see and do, and it’s fun to explore a city at a slower pace, foregoing the metro and taking things in on foot. Ready to explore? Grab your lead and coat, and let’s discover some of the best urban activities for you and your furry friends.

ENJOY A WALK AND PICNIC IN THE PARK

Even city centers have some aspect of nature, with many boasting sprawling parks full of plenty of space to play. Why not take your dog on a walk to explore the green spaces? If you’re familiar with the city already, challenge yourself to find a new place to visit, or arrange a puppy play date so that your dog can enjoy some quality time with their friends as you chat to yours.

ARTICLE BY HARRIET MORRISON OF 6TH DEGREE MEDIA

P E T F R IE N D LY | FI TNESS

Our mental health can benefit in a number of different ways when we spend more time in nature – especially for people living in a city. In fact, research suggests that interacting with nature in cities can help to mitigate feelings of loneliness that can often be brought on by the ‘overcrowdedness’ of urban areas. Plus, just being surrounded by nature can help to relieve stress and improve our mood; taking the time to sniff out the most suitable green spaces to take your pup will benefit you both. To top off the experience, bring all the paw-fect ingredients for a picnic for everyone to enjoy. Dog-friendly picnic foods include cooked chicken, watermelon, apple slices, cucumber sticks and of course, the all-important pupcakes.

VISIT A DOG-FRIENDLY CAFE

There’s no better way to take a break in a city than visiting a great cafe. Not only can you enjoy some delicious treats, but you can also people-watch from the window, experiencing the city from outside of the rush. There are many cities that are also known specifically for their food, so if you’re a foodie, then you won’t want to miss out just because you have your dog with you. Before you travel, do some research about pup-friendly cafes. Not only do you want to be able to take your canine inside with you, but you also want them to have a good time, so look out for places that particularly welcome dogs with water bowls and maybe even a little treat on the menu. Cafes and restaurants that advertise themselves as dog-friendly are also a great place to meet like-minded owners, and it’s always easier to strike up a conversation with your furry friend by your side.

Our mental health can benefit in a number of different ways when we spend more time in nature – especially for people living in a city. CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

To make it a positive experience for all, try and match your activity to your dog’s temperament, building up to bigger things as they get more comfortable.

EXPLORING A MARKET TOGETHER

Whether it’s a flower, food, farmers or antiques market, these events are the hub of a city, bringing people together and creating community. You don’t need to spend lots of money; even just wandering around and admiring the wares of the various traders can be a relaxing and enjoyable way to spend a morning. Just watch out that your pup doesn’t decide to take anything off the stalls for themselves.

TAKE THINGS AT THEIR PACE

Remember, no matter where you decide to go with your dog, it’s important to keep an eye on their body language and ensure that they’re comfortable. Cities can be exciting, but also busy and noisy, and your dog will be sure to start acting out if they’re nervous or frightened. To make it a positive experience for all, try and match your activity to your dog’s temperament, building up to bigger things as they get more comfortable.

P E T F R IE N D LY | FI TNESS

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

ARTICLE BY JEFF RECKER

STARTING AND MAINTAINING AN

Exercise Program …THAT ACTUALLY WORKS

This time of year, people tend to set lofty goals. However, they can fall This is my first article for Lifestyle Magazine, so I should probably introduce myself. I’m a long-time Grand Junction resident, and obsessively active. In fact, my wife and I moved here for the healthy lifestyle that Grand Junction has to offer. Over 30 years, I’ve either run, cycled, swam, skied, or hiked nearly every day. It’s no surprise that I’ve seen a lot of well-intentioned neophytes come and go during that time. So, as we enter the new year, I wanted to provide some life-experience advice on how to not only start an exercise program but also how to maintain it.

LOCA L LIM E LIGH T | FI TN E SS

short given the novelty of the pursuit. And nothing can kill an exercise program quicker than setting unrealistic goals.

1. Find an activity that you love. Fitness will follow as a natural byproduct. This is the number one element to a successful and sustainable exercise program. If you start running and hate it, then stop! Move on to something that you enjoy. Only then can you take an activity and turn it into a lifestyle.

2. Camaraderie is King. Join a club, a gym, or your friends in your pursuit of an exercise program. Knowing that you are with like-minded people who share the same motivation can make your fitness journey fun and rewarding. They can also offer advice and guidance through their own experiences, which you may find invaluable.

3. Set incremental, obtainable goals. This time of year, people tend to set lofty goals. However, they can fall short given the novelty of the pursuit. And nothing can kill an exercise program quicker than setting unrealistic goals. For example, if you’ve never run, set your sights on completing a 5k, not a marathon. If you can tap into these three pillars of a successful exercise program, the likelihood that you’ll maintain and persist will be greater, and carry you through the year and well beyond.

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

Values and Health

1. Grounding/Earthing

ARTICLE BY APRIL SCHULTE-BARCLAY

S ELF CA R E | FI TNES S

Is the most important key to living a full and healthy life hiding from you? There are many factors to consider when thinking about what constitutes health. The food we eat, exercise, environmental influences, our emotions, and our spiritual awareness are all pillars of health. However, there is one factor that tops the list which often goes unspoken; living in alignment with your value system. Defining values helps a person to structure their life based on personal belief systems by determining what is most meaningful and important to them. From there, a sense of purpose is derived and defined values become tenets from which to live. There are plentiful examples of values, and they vary from person to person. Some examples of

2. Meditation/prayer

3. Exercise

values include family, humility, benevolence, leadership, kindness, independence, creativity, and adventure. Our emotions serve to guide us to understanding whether our actions are in alignment with our values. When we live incongruently with our value system, we are betraying ourselves and delivering a subconscious message that we do not matter. Emotions that can come from not living in accordance with our values are based in fear and include anxiety, depression, anger, resentment, and jealousy. Living from a place of fear tends to foster bad habits such as addictive behavior, poor

dietary choices, negative sleep habits, and unhealthy relationships. Physiologically, the natural flow of energy in the body becomes stuck, wreaking havoc in the body physically, mentally, emotionally and spiritually. From there, symptoms and illness ensue. However, when we love and respect ourselves enough, we will spend our time and energy according to our values and emotions from love become more prevalent. Those emotions include gratitude, joy, peace, comfort, connection, trust, and happiness. Living from love leads to a desire, willingness and commitment to engage in activities that fulfill our sense of purpose. By doing so, our body’s energy moves with ease. When our energy flows freely, we feel vital, healthy, purposeful, and joyful. CONTINUED >

4. Journaling

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

NSE OF PU E S ... A ES BECOM RPOS U E TE E IS L A V N ET D E S F RIV E D AN D ROM WH ICH 5. Speak your values out loud

2. MEDITATION/PRAYER

Setting your intentions in quiet solitude using meditation or prayer provides clarity. Meditation may seem overwhelming, but you can make it simple by not expecting perfection in the process. I suggest finding guided meditations online that grab your attention. Try various guided meditations until you find one that feels right.

3. EXERCISE

In addition to the more obvious benefits of exercise, it temporarily unblocks stagnation thereby creating space for objectivity.

4. JOURNALING

Getting thoughts on paper helps clarify intentions.

Identifying our values becomes easier when we create space in our lives to understand what brings us meaning in life. Here are five steps to create space to aid in identifying your values:

1. GROUNDING/EARTHING

I have experienced it myself and I hear so many others share a similar experience, that being in nature is healing. Getting our hands into the earth with gardening, walking along the beach, taking a hike, or even lying in the grass brings an almost indescribable sense of well-being. Connecting with the earth’s electrical charge is thought to aid in pain reduction, modulate the immune system, and reduce inflammation. It also can lead to feeling more centered, allowing us to focus on what is most important to us.

S ELF CA R E | FI TNES S

5. SPEAK YOUR VALUES OUT LOUD

There are many benefits to literally speaking our truths and discussing our values out loud with a trusted confidant. Bouncing ideas and having meaningful discussions can help us determine our framework and organize our thinking. Sometimes friends and family may not provide the most objective perspectives and professional counseling or life coaching may be more appropriate, while at other times a friend or family member is the most perfect fit! When we live in alignment with our values, we are honoring ourselves in the most self-loving way. From there, our vibrancy shines to our loved ones, our neighbors and even strangers we see out and about. It becomes not only the best gift you can give yourself, but that of our community. So cheers to 2024, let’s make this the best year yet!

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JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

IMAGINATION Library

ARTICLE BY FAITH RODRIGUEZ

M UST SE E | EDUCATI O N

The Mesa County Imagination Library (MCIL), run by United Way of Mesa County in partnership with the Dollywood Foundation, is a transformative initiative dedicated to nurturing a love for reading among young children in our community. The MCIL aims to foster early literacy skills, promote school readiness, and inspire a lifelong passion for learning. Founded on the principles championed by Dolly Parton’s Imagination Library, Mesa County’s version follows a similar model. The program mails high-quality books to all children registered for the program in Mesa County. Book selection is determined by an expert panel in early childhood literacy for content that is informative, age-appropriate, and inspiring. By doing so, it not only encourages parent-child bonding through reading but also ensures that every child has access to a personal library that grows over time. One of the key strengths of the MCIL is its inclusivity. This program is open to all children in Mesa County ages birth to five years old, regardless of their family’s socio-economic status. This inclusiveness plays a crucial role in bridging educational gaps that may arise from disparities in access to resources. By providing books to children at no cost, this initiative provides each child an opportunity to develop strong literacy skills from an early age. CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

By providing books to children at no cost, this initiative provides each child an opportunity to develop strong literacy skills from an early age. The success of the Mesa County Imagination Library can be measured not only in the number of books distributed but also in the positive outcomes it generates. Childhood literacy is a major issue facing Mesa County and evidence has shown that the Imagination Library program delivers results. Research consistently shows that children who have access to books at home and are read to regularly perform better academically. By promoting early literacy, the initiative becomes a proactive investment in Mesa County’s future. These children are more likely to excel in school and beyond. 75% of parents in Grand Junction said they were reading more with their child since enrolling. 99% of parents said their child’s literacy is being positively impacted by the Imagination Library program. This shared reading experience strengthens family bonds and becomes an integral part of daily life. United Way of Mesa County is proud to have 3,600 children currently enrolled in the program. Since November 2022 UWMC has mailed out over 46,000 books. The goal is to increase this number and get all children ages birth to five years old enrolled in the program.

M UST SE E | EDUCATI O N

Community support plays a crucial role in sustaining the Mesa County Imagination Library. Local businesses, organizations, and individuals contribute to the program through donations and sponsorships, ensuring that the initiative remains a beacon of educational opportunity for the community. This collaborative effort demonstrates the power of a united community working towards a common goal - improving childhood literacy in Mesa County. The Mesa County Imagination Library stands as a testament to the belief that every child deserves the chance to dream, learn, and grow through the magic of books. By providing a valuable resource to families, promoting early literacy, and fostering community engagement, this initiative is not only building a foundation for academic success but also shaping a community that cherishes the boundless possibilities that come with a child’s imagination. As the pages of each book turn, so does the promise of a brighter future for Mesa County. Email impact@uwmesacounty.org or call 970.243.5364 to sign up today.

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Nutrition G u i d a n c e t h ro u g h Primary Care Partners

ARTICLE BY NUTRITION THERAPY & WELLNESS

H EA LT H Y LIF E ST Y LE | H E ALT H + WE LLN E SS

Bottom: Vanessa Carter Registered Dietitian, Certified Diabetes Care and Education Specialist

Top: Lora Page Nurse Practitioner, Certified Diabetes Care & Education Specialist

CONTINUED >

JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

Nutrition Therapy & Wellness Offers: Breakthroughs, Living Your Best Life with Diabetes, Body Composition Scans Located in Grand Junction in the heart of the Primary Care Partners’ Care Village, Nutrition Therapy & Wellness provides information and support to patients who are facing a wide range of health issues including diabetes, high blood pressure, high cholesterol, difficulty with losing or gaining weight, eating disorders, or other diet-related diseases or concerns. Our registered dietitian, Vanessa Carter, is the cornerstone of our Primary Care Partners’ nutrition program. Primary Care Partners Nutrition Services and Programs include: BREAKTHROUGHS – an 8-week weight management class for adults who have a BMI of 30 or greater. Led by Vanessa Carter, this program incorporates nutrition education with behavioral health to create lifelong healthy eating behaviors. Cost: $75 for all 8 sessions, limited to Primary Care Partners Patients. Classes are offered on Tuesdays from 4:00-5:30 PM located at the PCP Care Village at 3150 N. 12th Street in Grand Junction. Check-in at DOCS on Call. Call (970) 255-1576 to register. Living Your Best Life with Diabetes - Join Registered Dietitian, Vanessa Carter, and Family Nurse Practitioner, Lora Page, every month as we discuss: • Managing Type 2 Diabetes • Setting Goals • Eating for a Healthy Weight

H EA LT H Y LIF E ST Y LE | H E ALT H + WE LLN E SS

• • • • •

Healthy Eating on the Go Exercise & Sleep Mental Health & Stress Medications Blood Glucose Monitoring & Technology Classes take place every second Thursday from 3:30pm-4:30pm at our 3150 N 12th Street location, in Conference Room A, located on the Garden Level. You can register by calling (970) 2551576. Cost is covered by most insurance. Body Composition Scans - Are you interested in finding out how much muscle and body fat you have? Grand Junction Diagnostics & Mammography can accurately measure your body fat, muscle mass, and bone density with their new DEXA Scan. COST: Scans cost $75. For an additional $25, you can review your report with our dietitian. Call Diagnostics & Mammography to schedule your scan at our PCP Care Village, located in the heart of Grand Junction, where you can receive comprehensive care under one roof: (970) 241-6014. To learn more about the great nutrition and health & wellness programs offered Primary Care Partners, please visit our website at www.pcpgj.com/ programs or follow Primary Care Partners on Facebook.

Y Y Y Y Y

YUMYUM YUMYUM YUMYUM YUMYUM YUMYUM YUMYUM YUMYUM JANUARY 2 0 2 4 | C I TYL I FE STYL E . C OM/GRA NDJ UN C T I O N

JANUARY 2024

events A S E L E C T I O N O F U P C O M I N G LO C A L E V E N T S

JA NUA RY 5T H

First Friday Main Street Art Walk Main Street | 6:00 PM Art studios and galleries are open late! Local artists come out and demonstrate different techniques and styles.

JA NUA RY 6T H

Cinderella presented by Dance Works Robinson Theatre | 6:00 PM Tickets to this Timeless Classic Children's Ballet are $20, and performances will be at 1pm and 6pm.

JA NUA RY 1 3T H

Second Saturday Experimental Comedy Show Gemini Beer Company 310 N 7th St, Grand Junction | 7:00 PM Comedy show by Joke Junction that features a roast battle, improv, comedy stories, and Improv Against Humanity.

JA NUA RY 1 6T H

Mesa County CRN In-Person Collaborative Mesa County Workforce Center, 512 29 1/2 Rd | 10:00 AM Join us for the quarterly Mesa CRN Collaborative where we will discuss the CRN community initiative.

JA NUA RY 1 9 T H

Josh Turner The Avalon Theatre, 645 Main St. | 8:00 PM Country singer Josh Turner is coming to Grand Junction! Come enjoy some live music!

JA NUA RY 2 0 T H

Peach Street Revival with the Grand Junction Rockestra Robinson Theatre 1299 N 12th St | 6:30 PM This event supports the scholarship program of the CMU Music Department. They will perform hits from Rush, Guns N' Roses, Heart, Van Halen, Pink Floyd, and many other legendary artists!

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