2016-01 NOCO Wellness

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January 2016

Stress Busters WINTER SPORTS: Give Time

Purposeful Philanthropy

Tackling Nature


Maximizing Care Through Accurate Diagnosis Serving patients across the Rocky Mountain region for more than 35 years Providing unrivaled comprehensive diagnostic services to our community

Ross Barner, MD

Christopher Bee, MD

Cory Dunn, MD

Jason Schocker, MD

Jakub Stefka, MD

Craig Nerby, MD

Phil Haberman, MD Richard Halbert, MD Wentzell Hamner, MD

Thomas Neuhauser, MD

Carrie Pizzi, MD

Arlene Libby, MD

Michael Walts, MD Heath Worcester, MD

www.summitpathology.com 4


NOCO Wellness 2016


s t y le me d ia a n d d e s i g n , i n c .

| 970.226.6400 |

w w w. s t y l e m a g a z i n e c o l o r a d o . c o m w w w. m e d i c a l a n d w e l l n e s s . c o m PUBLISHER Lydia Dody | lydia@stylemedia.com MANAGING EDITOR Angeline Grenz angie@stylemedia.com CREATIVE DIRECTOR Scott Prosser scott@stylemedia.com SENIOR DESIGNER Lisa Gould lisa@stylemedia.com DIGITAL DIRECTOR / BUSINESS DEVELOPMENT Austin Lamb | austin@stylemedia.com ADVERTISING SALES EXECUTIVES Jon Ainslie (970) 219-9226 Debra Davis (917) 334-6912 Lydia Dody (970) 227-6400 Ann Kool (970) 412-8855 OFFICE MANAGER/ABOUT TOWN EDITOR Ina Szwec | ina@stylemedia.com ACCOUNTING MANAGER Karla Vigil CIRCULATION MANAGER Trisha Milton COPY EDITOR Michelle Venus PHOTOGRAPHER Marcus Edwards Photography CONTRIBUTING PHOTOGRAPHERS Richard Haro Photography, Petra Lansky with Fawntail Photography CONTRIBUTING WRITERS Malini Bartels, Lynette Chilcoat, Kyle Eustice, Kay Rios, Brad Shannon, Elissa Tivona, Michelle Venus AFFILIATIONS Fort Collins Area Chamber of Commerce Loveland Chamber of Commerce Greeley Chamber of Commerce 2016 STYLE MAGAZINES January-NOCO Wellness February-Style March-NOCO Wellness April-Style May-Style June-Style July-NOCO Wellness August-Style September-Women’s Health & Breast Cancer Style October-NOCO Wellness November-Holiday Style December-Best Of & Winter Activities Style Style Media and Design, Inc. magazines are free monthly publications direct-mailed to homes and businesses in Northern Colorado. Elsewhere, a one year subscription is $25/year and a two year subscription is $45/year. Free magazines are available at more than 300 locations throughout Northern Colorado. For ad rates, subscription information, change of address, or correspondence, contact: Style Media and Design Inc., 211 W. Myrtle St., Suite 200, Fort Collins, Colorado 80521. Phone (970) 2266400, ext. 208. Fax (970) 226-6427. E-Mail: ina@StyleMedia.com ©2016 Style Media and Design Inc. All rights reserved. The entire contents of Style Magazine are copyrighted and may not be reproduced without the expressed written consent of the publisher. Style Media and Design Inc. is not responsible for unsolicited material. All manuscripts, artwork, and photography must be accompanied by a SASE. The views and opinions of any contributing writers are not necessarily those of Style Media & Design Inc.



NOCO Wellness 2016



from our



Wellness! Our Colorado State University Veterinary Teaching Hospital is proud to be a veterinary resource in our community. CSU College of Veterinary Medicine and Biomedical Sciences A huge thank you to our community for voting us the Number 1 Hotel in Northern Colorado in Lydia's Style Magazine / Northern Colorado Medical & Wellness! We love Northern Colorado, and it's wonderful to hear that you love us too! Embassy Suites by Hilton Loveland Hotel Conference Center & Spa


I love the cover of the November issue of Style Magazine. Great picture! Susan Waterbury, Fort Collins WONDERFUL ARTICLE

I wanted to let you know how happy I am about my Business Profile in the December issue of Style Magazine. Kay Rios did a wonderful job capturing the essence of our business and we have had many comments from customers who saw it throughout Northern Colorado. The article and our ad have brought us lots of extra business and together were a wonderful business booster. We are very happy with our advertising in Style and will be doing more in 2016. Susan Kirkpatrick, Owner, Savory Spice Shop, Fort Collins BEST OF

Thank you to our clients and Lydia's Style Magazine / Northern Colorado Medical &


Thanks so much for featuring us as the Best Coffee Shop in town! We were flattered! Thanks again, Steve, Manager Mugs Coffee Lounge


In our October 2015 issue of Northern Colorado Medical & Wellness magazine, in the article, “Unraveling the Mystery That is Alzheimer’s,” featuring Dr. Gerald McIntosh, Style inadvertently misnamed his medical practice. Dr. McIntosh is a neurologist at UCHealth Neurology, 1106 E. Prospect Road in Fort Collins. We regret the error.


Angie@stylemedia.com Phone: 970.226.6400, ext.215 Fax: 970.226.6427 www.stylemagazinecolorado.com


Kathy Arents Mulberry | 222-1784

Georgena Arnett Loveland | 481-9801

Sheila Benshoof Harmony | 377-4957

Greg Bever Harmony | 377-4916

Kathy Boeding Loveland | 231-9073

Kelli Couch Horsetooth | 310-8804

Anna DiTorrice-Mull Horsetooth | 631-2649

Jim Hauan Mulberry | 419-2303

Nicole Huntsman Harmony | 402-0221

Cindy Kurtz Centerra | 679-1545

Diana Luthi Loveland | 481-2692

Alycia Martinez Centerra | 679-1657

Deanna McCrery Harmony | 377-4971

Dave T. Muth Harmony | 481-5963

Andrea Schaefer Mulberry | 290-3758

Todd Sledge Harmony | 377-4901

Robert Walkowicz Harmony | 377-4945

Bob Loner Horsetooth | 231-2222

Rob Mygatt Harmony | 229-5411

Tracey Ryk Harmony | 217-3454

Serving You With 6 offices in Northern Colorado Harmony Office: 970.229.0700 • Horsetooth Office: 970.223.0700 Mulberry Office: 970.221.0700 Loveland Office: 970.663.0700 • THE SOURCE: 970.493.0700 Centerra Office: 970.613.0700 NOCO Wellness 2016


Bill West Horsetooth | 690-0505




8 From Our Readers 12 Publisher’s Letter 14 In the News Profile: 16 Business Great White Aquatics Personalities: 18 NOCO Dave Dornan’s P2P Ride 20 New Year, New You You: Stress Busters 24 Healthy Sweating in the Cold: Winter Exercise Fun If Prepared 26 Fitness: 10

Health: Getting the Pet: Best Nights Sleep Service Pets Ease Anxiety 28 Sleep 52 Healthy Pet: The Right Pet for You 56 Healthy Meat-Free and Loving It 32 Nutrition: You: 60 About Town Have a Healthy Home 36 Healthy Style Reveal Party Financial Health: Staying On Budget: 38 Little Tweaks Add Up To Big Savings Respite Care Holiday Ball You: McKee Turkey Trot Attitude is Everything 40 Healthy Nightlights Galvanize Grand Opening Purposeful Philanthropy 42 Giving: Gingerbread Home for the HoliNutrition: days 46 You Are What You Drink Wheelie Good Idea Holiday Fundraiser Hearing Health: Hearing Aids 48 Protect Brain Function STYLEMAGAZINECOLORADO.COM

NOCO Wellness 2016




I am extremely proud of our brand new magazine, NOCO Wellness. After years of publishing Northern Colorado Medical & Wellness, our team decided it was time to update those magazines. With readers increasingly interested in health and wellness, the decision was made to rename the issue and put a greater focus on living healthier, happier lives, while creating a more visually fun and easier to read magazine. We hope you will agree and enjoy reading this updated, refreshed magazine. We would love to hear your comments!

Our inagural issue’s overall theme is appropriately, A New Year, A New You. How many of us make New Year’s resolutions in January, only to abandon them and return to old habits within a few months? I’ve certainly made my share: weight loss resolutions, decisions to eat healthier, commitments to work out more. I’ve decided that the reason I can’t seem to stick to my resolutions is that my goals are too extreme. Instead, if I just give myself the permission to simply improve in these areas, I wouldn’t experience the disappointment of not meeting my goals. With that idea in mind, this issue highlights topics related to improving your health, your surroundings and your finances. Our suggestion is to pick and choose areas that most benefit you, resolve to work on improving these areas, and then consider even small improvements a success. For example, if you’ve ever thought about decreasing your meat consumption, read “Meat-Free and Loving It!” for some great tips on ways to give up meat a couple of days a week. Another important component to promoting good health is sleep. We know how vital sleep is to health and disease prevention; yet it still eludes many. Read “Health Benefits of Sleep” to better understand how you can get the best sleep possible. Naturally, exercise is a key component to maintaining good health. And we don’t need to stop moving when the snow flies. Read “Sweating in

the Cold” for recreational ideas that are not only fun, but also a good workout during cold months. Someone who has taken exercise to a supreme level is our Personality of NOCO, Dave Dornan. He is a regular guy in his 60s who decided to challenge himself by biking coast to coast. Read about his trip and get a peek into his personal journey in “Dave Dornan’s P2P Ride.” Please notice our Best Of winners for 2015 listed in this magazine. We engaged our readers and the community to vote on their favorites in 65 categories. In December we unveiled the winners at a party at the Mainline in Fort Collins. No one was told who the winners were until the reveal! We were thrilled with the community's response this year, with 10 times the voting of last year. Be sure to congratulate the winners when you see them; they obviously work hard to provide excellent products and services. We hope you find the articles in this issue inspiring and use it to make positive changes in your life. We would love to hear from you about your wellness journey; it might just help someone else on the same path. Wishing each of you happiness and good health in the New Year. lydia@stylemedia.com


Traditional Chinese Medicine We here at the Traditional Chinese Medical Clinic are dedicated to your quality of life through healing and wellbeing. Our commitment is to provide you with the very best medical care in a gentle, compassionate and highly effective manner. We have created a setting that is healing, genuine and safe. Our goal is to guide patients to their full health potential with the foundations of Chinese Herbal Medicine, Acupuncture and Tui Na (chinese medical massage). Please check out our website and we look forward to meeting you in the new year! We have intentionally placed a limit on the number of patients we see in a day in order to give each patient quality time, without wasting your time in the waiting room. It’s of utmost importance to us to be able to spend enough time with each patient so we can make an accurate diagnosis and devise an individualized treatment plan that can effectively and rapidly bring each patient back to health.

700 W Mountain Ave. | Fort Collins, CO 80521 970-416-0444 | www.tcmclinic.org



NOCO Wellness 2016


What’s trending in the world of Medical & Wellness

Power Punch for Parkinson’s

Title Boxing in Fort Collins is now offering a weekly Power Punch for Parkinson's class every Wednesday at 10:45 a.m. to noon. The class is a non-contact boxing class specifically for persons with Parkinson’s. Resent research has shown that boxing can be effective in improving balance, mobility and quality of life. The classes are held in partnership with the Parkinson's Association of the Rockies. “At our first class, we had 25 participants and about 10 spectators,” according to franchise owner Matt Lopez. The class is coached by Paul Navarez, 2012 Manhattan Heavyweight golden gloves champion; Samatha Gilliland, 125 and 135 MMA Amateur Sparta combat league champion; Rhasheed Smith, Amateur Mauy Thai fighter; and Robert Waldchen, physical therapist. For more information, visit fortcollins.titleboxingclub.com.

Home Births Not Linked to Increased Complications A new study, published by the Canadian Medical Association Journal, indicates that mothers who decide to give birth at home are at no greater risk of complications than births in a hospital setting. The research also found that “women who planned to birth at home underwent fewer obstetrical interventions, were more likely to have a spontaneous vaginal birth and were more likely to be exclusively breastfeeding at 3 and 10 days after the delivery.” For more about the study, visit cmaj.ca. 14


Does your pet look like you?

NOCO Wellness is looking for a little reader participation! In our upcoming March NOCO Wellness Magazine, we are reaching out to the community for your photos. The subject: Does your pet look like you? Whether it is a similar sweater or matching comb-over, we want to see the family resemblance. Email us your best family-pet photos or dog-human selfies, and we will choose our favorites to feature in our March Healthy Pet section. Photos can be sent to info@stylemedia.com.

City Offers Fitness Extravaganza

The City of Fort Collins is encouraging everyone to get out and move with their Fitness Extravaganza. This fun open house, held at the Northside Aztlan Community Center on Saturday, January 2, from 9 a.m. to noon, offers the public a chance to join in on a group training or fitness class for free. A variety of classes are available, including TRX, Spin, CrossTrain, Zumba, yoga and more. For more information, call (970) 224-6032. All ages are welcome. NOCO Wellness 2016




Great White Aquatics Vince Duffy, owner BY ELISSA TIVONA

WORDS OF WISDOM Dr. Matthew White, co-author of the previouslymentioned research, observes, “…most people cannot see different kinds of fish because they do not dive, so aquariums are a nice way to make the invisible marine environment visible and accessible…we [are] interested in how natural environments [can] be brought to urban populations and to people who might not be able to access nature very well." Duffy can think of no better way than aquariums teeming with diversity. He gazes at the tanks flanking his shop. “You would be amazed at how many people just come in here to spend time; it’s their therapeutic hour.” designs and builds to client specifications, and then arrives onsite with all needed supplies and installation expertise. “Any new installation gives me an opportunity to create something new, something different fish-wise,” Duffy says. Particularly important in busy medical offices, Duffy points out, is the ongoing service he provides. “Clients never have to worry about going to a store to purchase supplies or livestock; we bring everything right to their door!”


“I’ve been taking care of fish since I was 10 years old,” muses Vince Duffy, owner of Great White Aquatics. But what started as a youthful hobby has evolved into a career. His passion for the endlessly diverse and colorful undersea universe has turned Great White Aquatics into Northern Colorado’s premier fish store, specializing in rare and unusual species of freshwater and saltwater livestock. Every aquarium installation presents Vince with an opportunity to create meditative wonderlands for homes and offices. He especially enjoys introducing aquariums into medical environments across Northern Colorado, providing him with the chance to put his artistry to work in the service of reducing stress. Duffy observes, “Aquariums have long been a part of the hospital scene and medical professions. It allows you to escape into a different realm.”


Scientists have recently shown that Duffy’s intuition about the medical benefits of aquarium exhibits is no idle fish-tale. A


study published in the July 2015 issue of Environment and Behavior, indicated that in addition to feeling happier, people who spend time staring into the bluespace of an aquatic environment experience measurable reductions in heart rate and blood pressure. Great White Aquatics is committed to putting scientific evidence like this into practice throughout the community. Duffy has several medical office aquariums that he maintains on a weekly or monthly basis, and his company assembles new saltwater and freshwater installations all the time. The aquarium at the Orthopeadic Center of the Rockies is a prime example. Patients enjoy the hypnotic effects of watching colorful swimmers play hide-and-seek in rock formations and gently waving plants.


One of the few local companies with years of experience working with contractors and designers to build custom aquariums for any setting, Duffy and his team of qualified technicians are expert at meeting clients’ needs and expectations. The company listens carefully,

“Vibrancy and life in your home or office,” is Great White Aquatic’s motto. Drop in the retail store on south College Ave. to see the largest selection of rare and unusual species of tropical fish in Northern Colorado. Stroll the aisles and don’t miss the affordable assortment of colorful African cichlids in vivid yellows, oranges, reds and blues—they are among the shop’s specialties. If you decide to take this healthy alternative home with you, Great White Aquatics’ experienced staff handles all training and will walk you through the process of aquarium ownership and maintenance from start to finish. Great White prides itself in treating customers like family.


4112 S. College Ave, Suite 112 Fort Collins, CO 80525 aquariumguy@comcast.net (970) 267-FISH (3474)


Monday-Friday 12 p.m.-7 p.m. Saturday, 10 a.m.-6 p.m. Sunday, 12 p.m.-5 p.m.


NOCO Wellness 2016



Dave Dornan’s P2P Ride


Dave Dornan spent 40 days on the seat of a bicycle, traveling from Portland, Oregon, to Portland, Maine. As he pedaled, he pondered long lost friends and loved ones, inspirations he’s had along the way, and the fear and exhilaration of completing a life-changing journey.

On nearly every day of his ride, the Fort Collins resident would send out poignant emails to his loved ones chronicling his Trek Travel bike ride from coast to coast. The emails would include a map of his route that day, captivating photos of the landscape and people he would meet along the way, but mostly importantly, they held deep, introspective musings on his life. He would think of long lost friends, inspiring teachers and his loved ones, including wife Jill, and children Grant and Katie. “I feel apprehension tonight,” Dornan writes the night before the first ride day. “Though this is a dream come true and though I’ve trained for the ride, the reality of the commitment to ride cross country is now sinking in.” Right before his 65th birthday, Dornan felt he needed to do something life-changing, but was unaware of what exactly needed to change until he got in the saddle to begin the 3,700-mile ride across America. Dornan was raised in inner city Denver and attended school a few blocks away from Five Points, one of Denver’s oldest neighborhoods, often referred to as the “Harlem of the West.” In 7th grade, he had a geography teacher, Mr. Salazar,


who inspired him to become a teacher himself. After getting his master’s at CSU, he pursued a career in education. Six years in, he decided to enter real estate arena, where he catapulted to top salesman status at The Group, Inc. By this time, he was a new husband and father, but was devoting 60 to 80 hours a week to his career. “Over the course of one year, my son was born and my father was killed in a car accident,” he explains. “I swept those experiences under the rug to be a sales person. Years later, I came face-to-face with myself and realized I was climbing the ladder to success, but was probably leaning against the wrong wall.” Dornan apologized to his wife and decided to reclaim his personal freedom. He had taught six years at Lincoln Junior High, had been an instructor in the Education Department at CSU for two years and delivered seminars in the industry for 30 years parallel to his career in real estate. He knew it was time to slow down. For most people, riding a bike across the United States would be the last thing they would do to unwind, but for Dornan, who had fallen in love with cycling several years ago, it was a way to reflect on the last few decades


Dornan and friend, Chris Richmond, dip their wheels in the Pacific Ocean at the start of their 3,700-mile ride across America. of his life. “Last year, my friend Archie did it,” he says. “Originally I thought I was going to do this the ‘manly way,’ with tents and camping outdoors. I talked to Jill and she heard about what Archie did with Trek Travel. It’s a very expensive indulgence.” Dornan shelled out the initial deposit, but would soon face a physical challenge when his knees, worn from years of being a catcher on a competitive softball team, started to cause him immense pain. With the help of some hyaluronic acid injections in his knees, he took the risk and paid the remaining balance for the trip. It was official. With his wife’s support, he was on his way. The journey began on August 23, 2015. Dornan, however, was not the typical rider. Although it was a grueling ride (on average, 95 miles a day), he still took time to appreciate his surroundings. “I stopped 40 to 60 times a day to take photographs,” he says. “I would end up riding alone a lot of the time and often be one of the last riders to the hotel.” His pictures ended up telling a story he didn’t know he was writing. Initially, he thought he was doing the ride for the bragging rights, but by the end of it, he realized it was more about coming to terms with his family life and career path, and recognizing the beauty of the people and places that make up our vast country. “There was a personal, more selfish part at first: the shear sensual and soulful part of riding,” he admits. “But once I was on my bike meditating, I would get out of myself and think of them. People started responding to my journals so then I wasn’t just riding for myself. Those journals made it so much better for me.”

The 20 other cyclists who made the journey along with Dornan also became close friends, in particular Australian rider Rai Cekanauskas (“Aussie Rai”), New Yorker Dan Smith and David Kindler, who Dornan refers to as his “heroes.” Smith was riding in honor of his daughter, who suffers from an eating disorder. Aussie Rai, a victim of child abuse, took on the journey as a matter of selfdiscovery and self-worth. These fellow journeymen also inspired Dornan to complete his trek across country. Since he has returned, “I've enjoyed my celebrity status,” he says. “I rode across the United States. I’m not going to have false modesty here. There are not a lot of 65-year-old guys that could do that. I’m proud of that, but it doesn't make me a hero.” The ride has taken on a greater meaning to Dornan: to ride a bike every day, dedicating the days to people who are important to him, having people appreciate his journals, and being able to form friendships with fellow riders like Aussie Rai, Smith and Kindler; those things transformed the ride for Dornan. “There are a lot of right ways to do that ride,” he says. “The way some people could get through it was to get in a paceline and just get the day done. That’s great for them, but they didn’t get to talk to people along the way or take the pictures. That was transformative for me, too. Riding across America was no longer to be conquered, the people and the beauty were to be embraced.” Kyle Eustice is a regular contributor to Thrasher Skateboard Magazine, Wax Poetics, Bandwagon Magazine, Ghettoblaster, and many others.

Trek Travels provides an opportunity to see the world by bicycle. A spinoff of the Trek Bicycles brand, Trek Travels focuses on cycling vacations that allow riders to set their own pace and connect with the culture and beauty along the way. Included in each package is a guide, a Trek bike and gear, travel accommodations, breakfasts and other meals, and access to local events and culture. Most evenings end with a social hour. Some tours, like Dornan’s, can be grueling. Not every vacationer is up to 40 days in a bicycle seat. Packages can range from under $1,000 to over $17,000. Visit TrekTravel.com for more information.

NOCO Wellness 2016


r a e Y w e



Sometimes making a major change to your lifestyle starts with many little changes. Individually, they may seem insignificant. But layer these changes on top of each other and pretty soon you have something pretty special to hang your hat on: a new, healthier you! And 2016 is the perfect time to start making changes that work.



Of course, what is the good in improving our physical health if we have no plans to keep up on annual exams and preventative care? Or how can we expect to improve our productivity without first approaching our mental state? Make the New You healthy and happy on all fronts with our cheater’s guide to improved health. PHYSICAL HEALTH • Get your annual exams. Annual doctor visits when you are younger establish a baseline for your care as you age. From your general appearance to your resting heart rate, keeping up with your family doc on a yearly basis can help him or her notice changes in your health that can be monitored—and these visits give you the opportunity to discuss any concerns that you might otherwise ignore. • Don’t skip recommended health checkups and screenings. Cdc.gov/family/checkup/ has a general list of recommended checkups with links for more information depending on your age and sex. Or take advantage of free or inexpensive health screenings provided through the 9HealthFair, held in the spring and fall throughout Colorado. Check for the Fair near you: www.9healthfair.org. • Check your blood pressure regularly. Those with no history of high blood pressure should have it checked at least every two years, suggests the Centers for Disease Control and Prevention, and more frequently if you do have a history. The CDC also reports that 1 in 3 adults in the United States have high blood pressure and roughly half of them do not have it under control. If you have high blood pressure, talk to your doctor about regularly monitoring your blood pressure at home, which can allow you to better control your hypertension and see what treatments may be working for you. • Join a health club, a gym or a MeetUp group focused on fitness. It doesn’t really matter if you exercise indoors or outside, alone or with a group. What matters is that you get your body moving. But if you would like to combine fitness with some socialization, consider a group class, like a boxing workout at Title Boxing in Fort Collins, or a local hiking group, such as Front Range Hikers at www.meetup.com/Front-Range-Hikers/. • See a nutritionist, natural health practitioner, chiropractor, acupuncturist, massage therapist or other specialist to help you achieve total health. Not all bodies and minds are created equal. Massage therapy may be just what you need for better mobility; or perhaps it is the release provided by a chiropractor. Outline your needs, and then find the resources to address them. NUTRITIONAL HEALTH • Find a diet that works for you by keeping in mind these tenants: The best diet is the one you can stick to for the long haul, so think lifestyle not fad. Avoid diets that promise unrealistic results; you will likely walk away having lost only your optimism. Avoid the yo-yo of extreme dieting followed by gaining weight—a combination that will likely leave you less healthy than when you started. The best diets include a variety of food groups, an exercise plan and promote slow, steady weight loss. For more tips, check out WebMD’s article “10 Tips for Finding the Best Diet That Works” at www.webmd.com. • Take your vitamins and supplements, but choose carefully. There is quite a bit of back and forth as to the effectiveness of daily multivitamins but the National Institutes of Health’s Office of Dietary Supplements says they can be most helpful to supplement those diets that aren’t the healthiest—i.e. if you avoid variety when it comes to vegetables and fruits a multivitamin can be beneficial. Specific vitamins and minerals that have been proven to benefit overall health include: calcium, Vitamin D, folic acid and omega-3 fatty acid. Discuss dosage amounts with your family physician.

NOCO Wellness 2016


• Clear out bad habits. EatingWell.com lists some simple habits to break if you want to eat better and lose weight: 1.) Don’t keep tempting foods in the house. Out of sight—and out of reach—out of mind. 2.) Stop skipping breakfast. Research shows breakfast eaters weigh less and are more successful at losing weight. 3.) Avoid distracted eating, which can lead to overeating. Put down the phone, focus on your meal, and listen to your body when it tells you it is done. 4.) Put the bag down. Eating directly from the package can make it easier to eat multiple servings in a single sitting without realizing it. 5.) Don’t eat on the run. Eating at your desk, in the car or while on the move is distracted eating and distracted eaters eat more. MENTAL HEALTH • Find a life coach. Sometimes reaching a goal requires a little help and a life coach can be the catalyst that leads to success. From increasing productivity to helping you overcome obstacles, the dedicated support and encouragement from a life coach can enable you to move full speed ahead. • Get some talk therapy. It is easy to assume that therapy is only for those that have gone through trauma. Far from it. Talk therapy can provide insight into your thoughts and behaviors and grant you cathartic release when utilizing a professional. • Learn to relax. WebMD recommends taking advantage of these techniques: Close your eyes and meditate on positive thoughts for a few minutes a day; breathe deeply for five minutes; slow down and focus on what you are doing, whether it is the taste of your food or the brightness of the sunshine outside; decompress with a heated wrap on your neck or a massage with a foam roller; find something to make you laugh out loud; listen to some music (and you can sing, if you wanna); get moving, whether it is a walk or some deep stretching; and, finally, focus on something you are grateful for and journal it so you can go back and be reminded regularly. PRODUCTIVITY • Let tech get you organized. Take a peek at some of PC Magazine’s top organization apps: o Any.do – list making and task management. Free or $2.99 for the premium version. o Awesome Note for iPhones – app for creating notes and to-do lists. For $3.99. o Dragon Dictation – transcribe notes with accuracy and speed. Free. o Evernote – note taking and document synchronization with cloud storage. Free. o Evernote Scannable – quickly scan business cards and documents using your smartphone’s camera. Free. o Timeful – the ultimate calendar wrangler that can analyze your schedule and help you become more efficient and find time for the things you want to do. • Stay hands-free and mobile. Smartwatches allow you to be connected and on the move. The Moto 360 and Apple Watch are the two leading contenders: Moto 360 ups the ante with refined style while the Apple offers a sharp screen. Both watches offer plenty of applications, especially on the health and wellness front, so it may just come down to preference. In 2016, take a minute to refocus on health, happiness and productivity. A few tweaks may be all you need to look, feel and operate at your best.



NOCO Wellness 2016


WELLNESS {healthy you}


There are many ways people respond to stress, some healthy (meditation, exercise), some not so healthy (adult beverages, pharmaceuticals). As you kick off your new year, here are some ways to reduce or manage the stress in your life. First, remember that stress is good, and, in fact, vital to our lives. “The body is designed to handle stress. We’re here because our ancestors had a stress response and were able to react to danger, real or perceived. It’s in our DNA. The absence of stress is boredom,” says Dr. Jeffrey Glasser of the Stress Management Family Counseling Center in Fort Collins. “I deal with people who have minor stress to major depression and anxiety disorders, marital problems, family problems and everything in between. Everyone who comes in has stress


as a component.” The goal is to have mild amounts of stress when we’re trying to do something. The problem is that we can often become overwhelmed by stress. It’s normal to feel stress, have that stress pass and have our bodies “come back down,” returning to a more relaxed state. When we don’t come back down, our bodies are always in a heightened state, and ready for fight, flight or freeze. “That’s when things start to go awry,” Dr. Glassner says. “That leads to all sorts of mental and physical health problems,” he continues. “Digestive issues, back pain, cardiac problems, trouble sleeping, anxiety, depression, a compromised immune system, impaired libido, anger, the list goes on and on.”

Physical exercise Dr. Monika Fleshner, with University of Colorado’s Department of Integrative Physiology, studies the impact of stress on the immune system in animal models to understand the negative and positive consequences of the stress response. “There are many components to stress we can’t control—age, genetics, gender,” she says. "What we can control is making regular physical activity part of our lifestyle.” Allowing lab rats to run on a wheel in their cage whenever they wish (“they show a great affinity for it”) shows that they “untangle changes in the brain and physiology.” This activity, Fleshner notes, leads to changes in the central nervous system that “allow us to cope with stress longer before showing STYLEMAGAZINECOLORADO.COM

negative consequences.” Exercise makes you stress resistant. And even if you do have negative consequences— a meltdown or a blow up, for example—if you exercise, you recover more quickly from that incident. And if your exercise routine is interrupted, you still reap those physiological benefits for about 10 days of reduced physical activity. Even more interesting: we’ve all heard of “runner’s high,” a good feeling linked to exercise and endorphins released in the brain. Recent evidence reveals another system associated with liking exercise and feeling good—an endo cannabinoid system. Yes, the same receptors in the brain that respond positively to the compounds in marijuana also respond to similar compounds your body produces in response to physical activity. Who needs medical marijuana? The most important part, Dr. Fleshner stresses, is that you don’t need to be an elite athlete. You just need to move. It does, however, need to be regular. “There’s something special about habitual exercise; but do something you like. If you hate the treadmill, don’t do that. Find something you enjoy, and, ideally, do it with a friend.”

assertive.” “Not passive—that causes all kinds of problems—or overly aggressive, but finding the right spot in between those.” Mental exercise There’s a lot of attention now being paid to “mindfulness,” notes Dr. Glasser, being in the here and now. People get caught up in their heads, a jumble of thoughts, emotions and worry. Take a moment to notice how you feel, and the state of your mind and body, and

Counseling “I help clients deal with the problems stress creates,” Dr. Glasser says. “We need to know where the stress is coming from and figure out how to better manage it. We go back to basics. Are you sleeping? Poor sleep makes everything worse. How is your diet? Are you exercising?” Those who turn to drugs, alcohol or tobacco, Dr. Glasser Adults, coloring books aren't just for the kids. Enjoy the says, are “putting a problem on therapeutic value of coloring between the lines. top of a problem.” “I work from a cognitive perspective,” he choose to let go of any stress, anxiety, frustracontinues, “helping people change their thinktion and its cause. ing about things. They get stuck and I teach One way to begin to make this a habit is them ways to get unstuck that apply to their to meditate. If that’s not for you, you might current situation and other things they’ll consider activities that can function as an encounter.” alternative. One of the trends this past year He often starts by teaching diaphragmatic has been coloring books for adults. Others breathing to maximize the amount of oxygen turn to crafts like knitting to lose themselves that goes into the bloodstream. It can interin an activity and relax, reducing stress and rupt the fight or flight response and trigger taking the mind off worries. the body’s relaxation response. Then he works Research by Alex Korb, a neuroscientist with them to help them be more “appropriately at UCLA and author of The Upward Spiral, NOCO Wellness 2016

has shown that asking yourself, “What am I grateful for?,” boosts your dopamine levels, activating the brain’s pleasure and motivation pathways—even if you don’t immediately have an answer. Just asking is enough. Your Brain at Work author David Rock says to label negative feelings to reduce their impact, and avoid suppressing emotions. Being a perfectionist induces stress. Making a “good enough” decision quickly relieves that pressure, and the risk of being overwhelmed and feeling out of control. Korb notes that actively choosing also boosts dopamine. Apps/Technology As part of the cognitive realm, there are a variety of apps available that may prove useful to users looking to relax. One, named Pause, aims to provide “relaxation at your fingertips.” There are many out there that offer a way to begin meditating, and others that offer yoga instruction. A quick search on YouTube reveals a plethora of videos with relaxing audio and visuals and the promise of a bit of respite. Touch people (you know) more Finally, know that physical contact and social engagement is vital. Korb’s book relates research that social exclusion activates the same mental circuitry as physical pain. Physical touch boosts oxytocin, another of the brain’s reward/pleasure chemicals. More touch with those you’re close to reduces stress and pain. To take that to another level, get a massage, which decreases stress levels, improves sleep and reduces fatigue. Go ahead and worry! With the new year, Dr. Glasser notes, “There are only two times you should never worry about something: When there’s nothing you can do about it; or when there’s something you can do about it. Otherwise, worry until your heart’s content.” Brad Shannon is a freelance writer based in Loveland.


WELLNESS {fitness}

Sweating in the Cold Winter exercise fun if prepared

The snow starts to quietly fall, temperatures plunge to a bone-chilling 15 degrees and suddenly the thought of mashed potatoes, savory stews and fresh-baked chocolate chip cookies sound more enticing than usual. It’s winter, and although it’s cold out there, there are still plenty of ways to stay fit while enjoying the beauty of the outdoors. Bicycling, snowshoeing, skiing, snowboarding, hiking, running, sledding and ice-skating are all viable options in Colorado.



Jump on a bike Kim Sharpe, editor of Ride Magazine, has been a year-round cyclist for nearly a decade and commutes everywhere she goes by bike. She knows firsthand how to navigate around the cold and get the health benefits of a daily ride, but she is always prepared. “Biking in the cold requires more layers than biking in warm weather,” Sharpe explains. “You also have to be very conscientious about the surface of the trail or street that you’re on, too. If it’s slick with ice or snow, you definitely want to take your time on your commute, just as if you were commuting by car.” Sharpe also suggests taking several layers to be ready for the varying temperatures throughout the day. Normally, she brings waterproof shoes, a pair of waterproof wind pants, a windproof/waterproof coat, and layers of fleece, wool and polypropylene she can wear underneath her winter coat. “When I leave in the morning, it could be 10 degrees outside and I really need to bundle up,” she says. “In Colorado, by 3 p.m. it could be 60 degrees. I need to take my pannier so I can carry all of my extra clothing because most likely I’m not going to wear them in the afternoon for the ride home.” Deciding when or when not to exercise outdoors in the winter is very subjective. Stay indoors when not feeling well and always pay attention to the mercury. “My own personal threshold is 0 degrees,” Sharpe says. “That’s too cold to ski and if it’s too cold to ski, it’s too cold to bike. Everyone has their own threshold. Once I get moving and warm up, it’s pleasant for me to ride in almost any weather." When biking in inclement weather, be sure to utilize lights and bright clothing for higher visibility, especially during snow. Aside from being an adventurous way to get around, the inherit health benefits of riding a bike can keep you in shape during the winter season. “Biking year round certainly helps me stay in shape,” she says. “I eat healthy food, but I certainly eat a lot of it and don’t see any negative repercussions. It also gives me a good mental outlook. It clears my head and helps me get fresh air, sunshine and physical activity all at the same time.”

Lydia’s STYLE Magazine

According to Livestrong.com, light cycling (or a leisurely commute to work) can burn an average of 32 to 48 calories per mile, depending on your weight. Moderate cycling (push it a little faster) can burn 36 to 56 calories per mile, and if you decide to hit the trail hard, vigorous cycling burns 39 to 58 calories per mile. Hit the ice Ice-skating is prevalent in Northern Colorado, as well. There are public ice-skating rinks all over the area; from Centerra Ice Rink in Loveland and City Park in Fort Collins to Dorsey Lake in Estes Park and the Ice Pavilion in Longmont. Ice-skating is both fun and physically demanding. Mike Puretz, manager of Centerra Ice Rink, entertains between 300 to 500 people eager to get on the ice every weekend. “Skating stimulates a running action,” Puretz says. “It’s a great aerobic activity that takes a good sense of balance and strength to keep you on those tiny blades. And it has that cool sensation of gliding that’s different from your normal daily activity. People get a lot of enjoyment out of it.” Dressing appropriately is the biggest factor, but sometimes it can get tricky. In Colorado, it can be 60 degrees in the middle of February so checking the forecast is crucial. “Usually, you want to wear a winter jacket, thick pair of socks, gloves and a hat,” he says. “But then again, I’ve seen kids skating in shorts and a T-shirt. Most people are only out for 30 to 60 minutes so it’s easier to stay warm for that short amount of time.” Like all public ice-skating rinks, Centerra keeps an eye on the weather. If the temperature gets under zero degrees, they normally close the rink. Natural lakes and ponds are more temperamental because they lack the supervision of a well-trained maintenance team. “I wouldn’t suggest going out in negative degrees,” Puretz says. “Conversely, if it’s too warm, it’s hard to keep water frozen at higher temperatures and it decreases the amount of ice we have. If you’re skating on a pond, avoid it if it’s too warm because

NOCO Wellness 2016

that ice can crack and you can fall in, and the water is more like 30 degrees. It’s very dangerous. It’s much different from a manmade rink.” A 150-pound individual leisurely iceskating for 60 minutes can burn up to 476 calories. Hit the ice with speed, and that number can shoot up to almost 1,000 calories/hour. Go to myfitnesspal.com to see what your calorie count is for your weight. Winter running Tracy Damrell, director of Sports Medicine at Banner Health, again stresses the importance of dressing for the weather, especially when running outdoors in the winter. “Runners may not think they need to be aware of their footwear, but it’s a little slicker and running shoes don’t provide as much protection from the cold,” Damrell says. During the winter season, Damrell suggests adding an extra pair of socks to say warm. Runners can also switch to winter running shoes for the added grip and cold protection. “Before you go out to exercise in the winter, it’s important not to get too warm,” adds Damrell. “If you have too much clothing when you go out, your core temperature can get too high and it’s tougher to shed clothing outside when you’re running. Make sure you don’t get too cold or too hot, and make sure footwear is appropriate.” In the winter, many runners have to alter the time they run. Early in the morning, it can be too cold and icy for their regular routine, and breathing the cold air can be detrimental to one’s health. Keeping the head, face and mouth covered is necessary. Most heat is lost through the top of the head and through respiration. Before heading out for any winter activity, it’s important to understand how well adjusted to the cold weather you actually are. “If you’re climatized to the cold it’s a different story,” Damrell explains. “Generally, if you get a significant wind chill or you’re too much below zero, that’s when some of those warning signs can kick in. It doesn’t mean that you can’t exercise

outdoors, but it does mean that you should worry about it. For example, if it gets to a wind chill below zero, we start to take precautions for our athletes. I would recommend the same thing to the general public.” Running, even at a slower speed due to rough road conditions, can burn up to 600 calories/hour depending on weight. Other winter activities Skiing, snowboarding, snowshoeing, sledding and cross-country skiing are very popular each winter. Those activities, however, bring in a whole different set of issues because altitude is often involved. The higher the elevation, the harder it is to breathe and the stronger the sun’s UV rays are, especially when they are reflecting off the snow. Waterproof sunscreen should be applied regularly. “If you’re not prepared for altitude, that can make a big difference,” says Damrell. “When you exercise outdoors in the winter, take those environmental concerns into account: temperature, sun and elevation.” Snowshoeing is a great activity for both strength and cardiovascular exercise, but it’s extremely difficult, depending on how deep the snow is. It has many of the same benefits as cross-country skiing. Like with skiing, snowboarding and sledding, snowshoeing is a better experience if there’s a 12 to 18-inch snow base. But it can be more challenging, exciting and adventurous. “If you do outside activities in the winter, you always have to be aware of the fact that you need to hydrate more, particularly at higher altitudes,” Damrell advises. “Generally, you’re losing more fluid through respiration in cold weather, so making sure you stay hydrated is very important.” “Just be smart about where you’re going and be prepared for it. Understanding altitude, hydration and sun makes all the difference.” Kyle Eustice resides in Fort Collins and is a regular contributor to Thrasher Skateboard Magazine, Wax Poetics, Bandwagon Magazine, Ghettoblaster, and many others.


WELLNESS {sleep health}


We’re distracted, stressed and sleep-deprived. We spend billions—$14.2 billion on mattresses alone—pursuing a good night’s rest. We’re advised to spend a full third of our lives sleeping, yet getting a good night’s sleep eludes many. University of Chicago researchers found that in the 1970s most of us slept 7.1 hours a night, and today that number is 6.1 hours. Technology is clearly not the answer— many experts place our poor sleep habits squarely at the feet of our screen-addicted lives.What can you do to get the best night’s sleep possible?


Healthy sleep For those struggling to get quality sleep, the biggest issues are being able to get to sleep, then being able to stay asleep through the night. As we age, sleep quality generally diminishes. Cindy Crosby, sleep services manager for University of Colorado Health/Poudre Valley Hospital, reports a “normal sleeper” should spend about 25 percent of the night in the dream/REM phase of sleep. “That’s the mentally-refreshing phase,” she says. Slow wave sleep, she notes, which is the phase that is physically restorative and responsible for the body’s growth and repair, should be about 20 percent of the night. “Some don’t have either, or they don’t have enough of one or both of these phases,” she says. “But even if there is enough, if they don’t go through those stages normally,

they don’t get the benefit they should, and are tired as a result.” Overall health and sleep The first thing to address, says Dr. Sean Conlon of Alpha ENT in Fort Collins, is any medical issue. Conditions including hormonal imbalances, metabolic disorders, chronic pain and mood disorders like depression or anxiety can undermine sleep quality, along with obstructive sleep apnea or other disorders. These may be addressed with your family doctor, or may require a sleep specialist. In some cases, a home sleep study may be appropriate, or a night in a sleep lab may be required. Banner Health has started a sleep initiative around making sure people have adequate, healthy sleep. “Diagnosing and treating apnea can be expensive,” says Dr. Kelli Janata, a pulmonologist and Banner Health North Colorado Medical Center’s sleep lab medical director. “But a home sleep study can provide an adequate diagnosis for obstructive sleep apnea.” Up to 20 percent of insomnia is caused by sleep apnea, she reports. Apnea is often treated by a CPAP (continuous positive airway pressure) machine. It can also be treated by a dental appliance from a dentist board certified in sleep medicine. Crosby says her clinic now offers Inspire Sleep Therapy, a breathing sensor and stimulation device not unlike a pacemaker implanted during an outpatient surgical procedure. For this upper airway stimulation approach, the device stimulates the nerve that provides tone to and moves the tongue forward to keep the airway open during sleep.

and stroke. Over the short term, it can impair memory, work performance, reaction time and mood. Chronic lack of sleep has been linked to dementia, sleep walking and premature death. The National Sleep Foundation notes that drowsy driving results in the loss of more than 6,000 lives every year. Many of us get too little sleep during the week, and then sleep in on weekends in an effort to catch up and eliminate that sleep debt. That only provides 72 percent recovery, the rest is lost for good. Unfortunately, research from the University of Pittsburgh published late last year suggests that this variation of sleep patterns can increase the risk of heart disease, diabetes and other health problems. Back to basics “Routine is super important,” says Dr. Conlon. “Those with challenging schedules like shift workers and doctors often struggle with sleep quality; and the activities around sleep determine quality, too.” Dr. Conlon notes that eating, consuming caffeine and using alcohol or tobacco, or exercising too close to bedtime (within four hours of sleep) all negatively impact sleep. “While alcohol can make you sleepy, it also disrupts the pattern and quality of your sleep.” In addition to having a set sleep schedule and bedtime routine, pay attention to your environment. It

The cost of sleep deprivation Almost a quarter of us report being sleepy during the workday. More than 60 percent of us get less than seven hours of sleep. Poor sleep over the long term is directly linked to increased risk of heart disease, heart attacks


should be dark, quiet and cool. Reserve your bed for sleep and sex only. People with insomnia are creatures of habit, notes Dr. Janata. In some cases, she turns to sleep restriction therapy, a form of cognitive behavioral therapy that limits a patient’s time in bed. “Fragmented sleep, even if they are getting eight hours, leaves patients more tired than a solid eight hours,” she says. A consolidated block gives the body the opportunity to cycle through the various sleep stages for adequate rest, repair and recovery. Managing technology All of the experts consulted for this article placed heavy emphasis on the detrimental impact technology has on our quality and duration of sleep—especially for children. The problem, explains Dr. Ben Galyardt, DC, owner of Functional Medicine Center of Fort Collins, is that “our bodies evolved with blue light during the day, and at night, we had darkness, then fires, candles, lanterns—orange and red lights.” The blue waveform, says Dr. Janata, shuts down the natural production of melatonin and diverts the circadian pattern that gets us to sleep. The worst thing to do when having trouble drifting off to sleep, or when awakening in the middle of the night, is to check a phone or tablet or go and turn on the computer. Light from a fire or candle can help calm brain waves and let the body prepare for sleep. Dr. Galyardt encourages patients to consider a rosy pink salt lamp for evening use. In addition, using cell phones, computers and tablets provide mental stimulus. For some, alerts when a message comes in gives the brain a hit of dopamine, the chemical linked to happiness. This is part of what leads to PCPU—problematic cell phone usage, Dr. Conlon says. Even when sound asleep with a phone or tablet in the room, some people’s brains respond to alerts and notifications and have their sleep disrupted and fragmented. The solution is simple: turning off devices two hours before bedtime. For those that can’t do that, there are options that may help. Crosby, who is also a student, reports that wearing an amber lens that filters blue light when she does her school work on the computer at night has improved her sleep significantly. Dr. Galyardt suggests turning your iPhone display to grayscale, which reduces the amount of blue light the screen emits. Apps like f.lux reduce the blue light given off by computers and Android devices. Medications and supplements Dr. Janata says that individual response/success with supplements vary widely for individuals. Some have great luck with a cup of Sleepy Time tea, or serotonin. Some may find lavender oil works; but the science on many of these is inconclusive.


Over-the-counter sleep aids work for some, but are intended for occasional use, and some have side effects and other concerns with over-use. Dr. Conlon notes that melatonin is safe in low doses. Crosby observes that many people don’t take melatonin early enough— “Our sleep medicine physicians at UCHealth advise patients on proper timing, generally several hours before going to sleep, not right before.” Dr. Janata cautions that more is not better, 5 mg is great to help the onset of sleep, but it does not help keep you asleep. “If you’re not getting enough sleep,” Crosby emphasizes, “don't quickly rule out drugs that are available to help. They work, and people are sometimes afraid of getting addicted, but if you work with a good sleep doctor, those concerns can be addressed and managed. You wake in the middle of the night – now what? Dr. Janata suggests relaxing and reading a paper—not electronic—book, the more boring, the better. Do that in low light, and don’t spend more than 20 minutes in bed awake. “If you get frustrated, you will begin to associate that with being in bed and not sleeping. We want you to associate your bed with comfort and sleep, not an anxious feeling. Get out of bed, move to the living room. Don’t eat or drink.” Other options One way to mimic or take advantage of our body’s chemistry is to take a hot bath or shower a few hours before bedtime. Our bodies naturally cool off as the day ends, Crosby says, and body temperature drops as we prepare to sleep. The body cooling after a hot bath mimics and even exaggerates what we experience naturally. Dr. Janata notes that “heat shuts melatonin off,” so she advises that this technique is best tried three hours before bed, not right before turning in. While naps are an option, in some cases they can be problematic. Some napping is okay, helping you catch up on sleep but for others, napping makes getting and staying asleep at night worse. Getting moving in the morning, through exercise and exposure to natural light, can help get your natural sleep cycles back on track. Light box therapy in the morning is also an option, or a natural light device to wake you up from sleep. As always, your individual results may vary, and consulting with your doctor is always a good first step.

Brad Shannon is a freelance writer based in Loveland and owner of public relations and marketing firm Shannon Marketing Communications LLC.


NOCO Wellness 2016


WELLNESS {nutrition}


and Loving It! By Michelle Venus

32 32


“I am stronger than the cheese.” That’s what Fort Collins artist Heidi Royalty tells herself when her willpower flags. Heidi has been a vegetarian for 20 years and recently made the leap to veganism. Vegans eat no animal-based products at all, unlike vegetarians who—depending upon what kind of vegetarian they are—will eat chicken, fish, dairy and eggs. According to a 2015 national poll conducted by the Vegetarian Resource Group, approximately eight million American adults are vegetarians, including one million vegans. Poll results conclude that 36 percent of Americans eat at least one vegetarian meal each week. More women than men opt for vegetarian lifestyles and income does factor into the choice: only about 7 percent of households with incomes below $50,000 do not eat meat, fish or poultry. People chose to go meat- and dairy-free for a variety of reasons, with health and nutrition at the top of the list. Studies have shown that eating a very low-fat, plantbased vegetarian diet and other lifestyle changes can reverse heart disease, type 2 diabetes and lower blood pressure. The American Cancer Society recommends eating a healthy diet for the prevention of cancer “with an emphasis on plant foods.” Plant-based food educator Sapna Von Reich grew up in India, eating the vegetarian meals her mother prepared. Dairy factored heavily into their daily diet, and many of the foods were deep-fried. So while the raw ingredients were healthful, the way they were cooked took its toll. In 2010, Von Reich’s parents were struggling with health problems, including type 2 diabetes. Wanting to help, her sister convinced them to enroll in a 21-day diabetes reversal program using only plant-based foods. After they completed the program, her sister had lost 15 pounds and Von Reich’s parents were able to control their blood sugar levels. The results were so remarkable that Von Reich entered a 21-day Vegan Kickstart program developed by the Physicians Committee for Responsible Medicine (PCRM). Von Reich’s results were just as amazing. Her migraine headaches virtually disappeared. She lost stubborn baby weight and saw her energy levels soar. “It’s incredible,” says Von Reich. “I am so much healthier now.” Inspired, Von Reich became a PCRM Food for Life instructor and now works with individuals and organizations such as the Boys and Girls Club to teach healthy eating and cooking. NOCO Wellness 2016

How difficult is it to make the leap to a meat- and dairy-free lifestyle? More than two decades ago, Nancy Stilson-Herzog, a nutritionist and personal trainer for The Other Club in Fort Collins, went cold turkey and has been meat- and dairy-free ever since. She helps many clients through the transition and recommends keeping your end goal in mind and going at your own pace. Some people manage to remove meat and dairy from their diets overnight. Following a plan, such as the one outlined by PCRM’s 21-Day Kickstart, can be helpful. It not only provides daily and weekly menus, but the recipes and grocery list as well. The program even offers an app for those on the go. Like any other lifestyle change, going meat- and dairy-free is not a one size fits all experience and doing what’s right for you is the best approach of all. Health-oriented grocers like The Fort Collins Food Co-Op, Natural Grocers and the Crunchy Grocer in Loveland train their staff to be knowledgeable and provide guidance and support for those making the leap. They will steer the newly meat- and dairy-free consumer towards the foods that will provide proper nutrition, especially when it comes to protein. While most people equate protein with meat, fish, eggs and dairy, it’s easy to get enough through plant-based sources. “We don’t need a lot of protein,” says Stilson-Herzog. “Most people who eat a traditional western diet with a lot of meat, eggs and cheese are actually getting too much protein, and it’s often high in saturated fat and cholesterol, which can lead to chronic problems. Women only need about 46 grams of protein a day and men should get 56 grams.” Getting what nutrients you need from a plant-based diet is easier than you think. A few small dietary alterations can make a big difference. Consider quinoa (and other seeds) There are quite a few grains and seeds that contain a small amount of protein, but quinoa (technically it’s a seed) is unique in that it has more than 8 grams of protein in a single cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own—making it a “perfect protein.” Add quinoa to soup or vegetarian chili. Topped with brown sugar and fruit it becomes a hot breakfast cereal, or toss it with vegetables and a vinaigrette to make a salad. Seeds are protein powerhouses, too. Just four tablespoons of chia seeds sprinkled on a salad, into oatmeal or a smoothie provides a whopping 12 grams of protein. Three tablespoons of hemp seeds contain a crunchy 10 grams. More familiar seeds are also high in protein and healthy fats, says Stilson-Herzog. Sunflower seeds contain the most—7.3 grams per quarter cup—followed by sesame seeds and poppy seeds at 5.4 grams each. Find outside-the-box ways to incorporate them into your diet;


perhaps in a poppy seed vinaigrette or as a final touch in a stir fry. Beans, beans, the magical fruit There are many different varieties of beans (or legumes)— black, white, pinto, heirloom—but what they all have in common is their high amounts of protein. Two cups of kidney beans contain about 26 grams and scores higher than a Big Mac (25 grams). One cup of cooked lentils provides 18 grams of protein, with the added benefit of 16 grams of dietary fiber. The same volume of green peas contains 7.9 grams—about as much as a cup of milk. Garbanzo beans can be tossed into salads, fried and salted as a crispy snack or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories. Go green

Leafy greens (think kale, collard greens and spinach) and cruciferous vegetables (cabbage,

broccoli and brussel sprouts) don’t have nearly as much protein as legumes and nuts but some do contain significant amounts—along with lots of antioxidants and heart-healthy fiber.

• Kale. An excellent source of vitamins A, C

and K, this nutrition powerhouse has a good amount of calcium for a vegetable, and also supplies folate and potassium. Rub the leaves in olive oil or tahini and cook them for five minutes with garlic, olive oil and a splash of vegetable stock.

• Collards. Under appreciated and known mostly

for its role in Southern-style cooking, collards are similar in nutrition to kale. They have a heartier and chewier texture and a stronger cabbage-like taste. A half cup has just 25 calories.

Swiss chard. With red, white or yellow stems

and stalks, Swiss chard has a beet-like taste and soft texture perfect for sautéing. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C. Consider making a sweet-and-sour chard by adding raisins and vinegar to the cooked greens.

• Spinach. Popeye’s favorite vegetable has 20 calories per

serving and it’s packed with vitamins A and C, as well as


folate. Wilt spinach leaves quickly in a sauté pan with just the water that remains on them after rinsing. Or eat it raw in salads. Its mild flavor makes it a perfect addition to soups, pasta dishes and casseroles.

• Cabbage. This cruciferous vegetable

is a great source of cancer-fighting compounds and vitamin C. Available in red and green varieties, cabbage can be cooked, added raw to salads, shredded into a slaw or fermented into sauerkraut. Cooked, a half cup of cabbage has 15 calories. Go nuts Nuts provide both healthy fats and protein. But because they are high in calories—almonds, cashews, and pistachios all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted. Nut butters are a good way to get protein but look for brands with as few ingredients as possible—just nuts and perhaps salt. Avoid products with hydrogenated oils or lots of added sugar. To soy or not to soy Foods made from soybeans are some of the highest vegetarian sources of protein, but they are not without controversy. Some are wary of the phytoestrogens found in soy products. Others swear by soy and point towards the low incidence of cancer in Asian countries where soy is consumed on a daily basis. Tempeh and tofu contain about 15 and 20 grams per half cup, respectively. Tofu takes on the taste of other foods it is cooked with, making it a perfect stir-fry ingredient. Tempeh has a meat-like texture and is often used as a meat substitute. Or get your servings of soy naturally: right from the soybean. Boiled edamame can be served hot or cold and sprinkled with salt. It’s great as a snack, appetizer or added to salads or pastas. It’s easy eating green With New Year resolutions in high gear, choosing a meat- and dairy-free lifestyle doesn’t have to be drastic. With the right planning and support, eating green (or red or yellow or orange) can be the best first step toward a healthier you.

Michelle Venus is a freelance writer and KRFC’s Development Director. She lives in Fort Collins and is a “vergetarian,” on the verge of becoming a vegetarian, but enjoys a hamburger now and then. Lydia’s STYLE Magazine

NOCO Wellness 2016


WELLNESS {healthy home}



As allergy and asthma ailments continue to rise, environmental causes have received more focus. The National Institutes of Health 2012 Annals of Agricultural and Environmental Medicine reports a strong tie between air pollution and asthma and allergy aggravation. The most extensively studied environmental factors believed to influence allergies include dust mites, pollens, fungi and animal dander. The report says that over 85,000 chemicals in the human environment may also act as contact allergens or irritants. Other statistics bring it home. According to WebMD, most people spend 90 percent of their time indoors. The bad news is that the levels of indoor pollution in U.S. homes exceed outdoor pollution levels anywhere from two to 100 times. But, there’s hope and there’s help. Healthy Homes, a program within the City of Fort Collins Environmental Services, offers a free, comprehensive assessment that evaluates a home's indoor air quality and provides possible avenues for improvement. “Of the assessments we’ve done, we found that one in four families reported having a family member with a respiratory


problem,” says Healthy Homes Environmental Planner Mary Pat Aardrup. “So we encourage people to make changes to improve air quality.” Simple fixes might address any issue, says Assistant Coordinator Selina Lujan. “You have more control over your home than you might think and changes can be low cost or no cost.” “It may feel weird to invite someone in to check your home,” says Aardrup, “but it’s non-judgmental and non-invasive.” Success Stories The assessments have paid off. This year, the Healthy Homes team provided 161 assessments and enjoyed an 84 percent compliance rate for the provided recommendations. Those recommendations solve immediate problems and may address serious issues as Lauren Morgan found. Morgan’s home went through an assessment encouraged by her aggravated allergies. She, husband Arthur Fairburn and four young children had just moved into their newly purchased home in a rural area. “The home had been uninhabited for a while and I was having allergic reactions

and didn’t know why. We discovered a lot of mouse activity in our basement and then I learned from Healthy Homes that mice use the proteins in their urine to communicate with each other and the proteins can definitely aggravate allergies.” The program offered a number of simple solutions for minimizing mouse activity, she says. “We took all of the precautions and remedies and we have had virtually no mice activity.” The assessment looked at a number of other things, she says. “The recommendations made so much sense. And because we wanted to prevent particulates from mixing in the air, they helped us find the appropriate furnace filter. That addressed air quality and also helped maximize the system’s efficiency.” And, she adds, “my allergies have really improved.” Susan Schafer believes the program helped save her family’s lives. When she became pregnant with their second child, she and her husband decided to move into the basement so they would all sleep on the same floor. She invited the Healthy Homes team for an assessment. “They recommended installing carbon monoxide detectors in the laundry room and in the hallway between the two bedrooms. When my youngest was 3 months old, the alarm went off in the laundry room where we also had the heating and cooling system. We thought the detector was probably broken.” Caution prevailed. “It was 10 p.m. at night so we woke the girls up and went to a hotel.” The next day she called Aardrup who provided a list of resources and told her who to call. “The water heater was clogged with lint and dog hair so it was sucking in air and then releasing puffs of exhaust. Carbon monoxide was collecting at the top and releasing in large amounts at a level that could have been dangerous. If we had not been through the Healthy Homes process, we would not have been that concerned or even known where to put the detectors.” The Assessment Assessments begin on the outside of the house, Aardrup says. “We visually inspect the slope of the house, and the downspouts,” Aardrup says. “A majority of homes don’t have proper downspouts.” Lujan adds, “We also look for mold, settling and cracking. In homes built before 1978 we look closely at cracked or peeling paint because of lead possibilities.” Radon ranks as a high concern so STYLEMAGAZINECOLORADO.COM

homeowners receive a free radon test kit. “Seventy percent of homes tested have come back high.” Colorado is classified Zone One, which has the highest potential for radon, she says. “Radon is the second leading cause of lung cancer next to smoking.” Possible pest problems, mold, moisture issues and asbestos are on the checklist as are toxic cleaners, storage of paints and hazardous waste. “We look at the whole house,” Lujan says. “But it’s not with the intention of making this overwhelming. There are simple ways to address most issues.” Along with those tidbits of useful information, homeowners receive carbon monoxide detectors and smoke alarms provided through a partnership with Poudre Fire Authority (PFA). Patrick Love, PFA public affairs and education officer, says Aardrup approached him and asked for help. “We jumped at that opportunity because Healthy Homes provides us one more opportunity for someone to get into residences within our jurisdiction. Obviously, we have a vested interest since our focus is life safety.” With a rising call volume, extra help is appreciated, he says. “If we are unable to prevent a fire in a residence and one occurs, we want the residents to be equipped with a smoke alarm so they have the opportunity to safely escape. That is why the smoke alarm program first started 25 years ago and, about five years ago, we added carbon monoxide alarms. We try to be proactive in our approach since that is what Healthy Homes does. It’s been a wonderful program for us.” Healthy Homes staff is also seeing an increase in calls and, like PFA, is happy for extra help. “Since we are a staff of two and a half, we would not be able to do this without our Master Home Educators.” The Master Home Educators go through 20 hours of class time that runs over seven sessions every April. They then contribute 20 hours conducting in-home assessments in the coming year, which amounts to approximately 10 assessments. Quarterly updates are also provided. So far, 100 have been trained and 30 of those are currently active. For more information on the assessment or training, go to www.Fcgov.com/ healthyhomes. Kay Rios is a freelance writer based in Fort Collins. NOCO Wellness 2016


Staying On Budget Little tweaks add up to big savings


A daily trip to Starbucks for a quick caffeine fix can run up to $10, depending on the drink and if a scone or muffin is also purchased. Amazon videos cost between $1.99 and $2.99 each, and thanks to the convenience of the one-click purchase option, it’s easy to get carried away. Eating out regularly, another big expense, can run $20 on average per person each day. Add everything up and there goes that trip to Hawaii.

Certified Financial Planner Robert McCulley, founder of McCulley & Associates, says it’s these seemingly little things that add up to monumental spending. These little things, however, are also the easiest to cut out, resulting in huge savings. McCulley recommends starting with a household budget to begin establishing healthy financial habits. “Figure out how much you have coming in and how much you have going out,”

McCulley says. “Get a good handle on that and then start trimming. It’s the little pieces that add up, and then the real key is don’t spend those savings, put them away.” Build up your savings account. Focus on always saving at least 10 percent of all earnings. Over time, that amount will turn into a significant piggy bank that most people can live on after retirement. “If you start something like that in your 20s, you’re done,” he says. “It’s the easiest way to create a savings because after a month or so, you get used to it not being there.” Here are other suggestions to get a better handle on spending and start saving: Cable TV/cell phone If you have cable TV and you’re paying $150 a month, see if you can get a plan that’s $130 a month. Every dollar saved helps. Similarly, call your cell phone provider to see if there are any extras that can be cut from your current monthly plan. Medical insurance If you buy your prescriptions by way of mail instead of at the pharmacy, it may be beneficial to cut that out and save a few dollars on postage. Also, looking into the generic version of each medication can also help cut down the costs.


Carpooling People can always carpool to cut down on gas expenses. It can also help with the wear and tear of your vehicle, resulting in less money spent on repairs. Retirement plans If you work for a company that has a retirement plan such as a 401K, try to maximize the amount. Put as much money away as you can with the minimum at the threshold of whatever the employer is going to match (generally 2 to 5%). Usually, a minimum goal of 10 percent of your salary should be put away. Dining out Dining out is a big one. It costs an average of $20 to $50 a day to eat out and if you’re doing it once or twice a week, it quickly adds up. Cooking at home is much more economically friendly. Subscriptions/unused gym memberships If you are paying for magazines or an unused gym membership, call and cancel them, especially if you want to take a vacation. Put away the money you save from not paying for the gym you never go to or magazines you never read for an adventure. Loans/credit cards If you can still put away 10 percent of STYLEMAGAZINECOLORADO.COM

your salary, pay a little more on your loans/credit cards. If your retirement fund suffers because of it, however, keep making the minimum payment. McCulley stresses it’s more important to put away the 10 percent than pay off those debts. Insurance Increase deductibles on homeowner’s insurance or car insurance. When it comes to health or life insurance, be a little bit more careful. If you’re young, you can buy term insurance for pennies. If you’re putting away 10 percent then term insurance makes sense because you will have your assets built up by the time insurance runs out and you won’t need the insurance anymore. Coffee McCulley often references Starbucks in his seminars on financial planning. Coffee is an indulgence most people don’t want to live without, but a tall Peppermint Mocha can run $4.25. Coupled with a croissant, a daily trip can add up to about $7, which is $210 a month. Quitting coffee or making it at home adds up to a significant savings. Paying for water Buying bottled water may not seem like a lot, but over a year, you could end up flushing nearly $800 down the drain. Buy a recyclable container. Whole Foods Market offers refills for .29 cents. Bargain shopping/impulse buying Be wary of items placed close to the cash registers. Companies are depending on people to impulsively grab those items for purchase, making their wallets fatter and yours thinner. Also, just because an item is on sale, that doesn’t mean you have to buy it. It may be less expensive than it normally is, but if purchased, that’s still more money going out than necessary. Stay strong and try not to cave when the letters S-A-L-E appear.

Kyle Eustice is a freelance writer based in Fort Collins and is a regular contributor to Thrasher Skateboard Magazine, Wax Poetics, Bandwagon Magazine, Ghettoblaster, and many others.

NOCO Wellness 2016

New Strategies You Need To Know

To MAXIMIZE SOCIAL SECURITY Join us for this FREE Educational workshop and learn!

RSVP TODAY! • (970) 377-1705 Thursday, January 21 • 9:00 am

Fort Collins Senior Center • 1200 Raintree Dr. Significant changes in social security benefits. Learn strategies to avoid mistakes. • Timing is everything - filing too early or too late • Not coordinating with other income sources • Not planning for inflation (you’ll need twice as much income in 20 years) • How married couples miss out on substantial benefits

Robert M. McCulley, CFP®, MAFM

CERTIFIED FINANCIAL PLANNER™ Masters Degree Accounting & Financial Management www.mcculleyassociates.com Securitiesand investment advisoryservicesoffered throughCeteraAdvisorsLLC, MEMBER FINRA/SIPC. Cetera is under separate ownership from any other entity.


WELLNESS {healthy you}


1. Create reminders on your phone set

“The most important decision you make is to be in a good mood.” – Voltaire In the bleakest of moments and that seminal point where sad can morph into mad, changing your attitude can have an astounding effect on your situation, your surroundings and the people in your life. Attitude is the energy humans approach life with. It can be positive, negative or apathetic. “Happiness is 99 percent habit,” states Tracee Sioux, owner of Sioux Ink and a practicing spiritual business and life coach based in Fort Collins. As the author of The Year of YES! and Soul vs. Ego Smackdown, Sioux knows what she is talking about; she has the life experience to back it up. “I was out of the workforce for 12 years,” she says. “When I was going through my divorce, I made a conscious decision to not play the victim. I was intentional about creating a positive coparenting relationship instead of being


negative with hateful feelings about my ex-spouse.” Positivity is about insistence. Sioux explains how attitudes can be contagious. “It’s about the Law of Attraction. If you are cycling pessimism, then that is what you will attract. Have people in your life that will call you out on any negativity.” It’s a universal truth that you need a purpose, says Sioux. If you wake up and you have no reason to keep going, then you will have a bad attitude. “Cynicism and apathy are the murder of happiness,” says Sioux. “It’s important to have something to look forward to.” “Be intentional about where you are going and don’t let the year just happen to you,” she insists. “Make some choices about how you want to live and where you want to end up. Be conscious about it and focus on your center.” Life is a series of choices. Here are some simple tricks for having a positive attitude:

to periodically go off during the day. These can be affirmations about some qualities you have or just general constructive statements. Statements around the house or on the fridge, written on note cards, are nice reminders because you see them often. “Sometimes choosing one positive word that you can focus on throughout the year is a wonderful reminder of where you should be directing your energy,” mentions Sioux.

2. Stop watching the news. When you

focus on trauma in the world that you have little to no control over, it can influence the way you interact with the people around you.

3. Construct a dream board. Sioux and

her children create one every year with the belief that when visuals are created, it helps produce results. Go through magazines and cut out words, pictures and anything that represents the path you want for yourself.


4. Surround yourself with pets. Coming

home to an empty house can be depressing, but having an animal to greet you, who is truly happy that you are home, can have multiple benefits.

5. Listen to uplifting music and sur-

round yourself with pretty things. Avoid sarcasm, gossip and negative talk—things that are temporarily entertaining, but can have long-term damaging affects.

6. Exercise to increase endorphins. A

sedentary lifestyle can be a self-fulfilling prophecy. Get out there and do something. It’s not about perfection; it’s about doing something that fills you with excitement and pride. Focus on the experience itself and not the ultimate goal. No one turns into a rock star or Olympian overnight.

7. Go back to your hobbies from child-

hood. Get reacquainted with an instrument, read a favorite book, create a craft, cook a beloved meal or even go for a drive to a favorite spot. Look into joining a club or taking a class to rekindle a passion. Volunteering with a group sharing common interests is helpful as well. Helping others creates resilience within us, but you must focus on being significant and not worry about being successful.

8. Put on a nice outfit and style your hair.

Pay extra attention to your makeup if you wear any on a regular basis. Dress up and go out—for YOU!

9. Avoid mood-altering drugs. When you

are under chemical influence, even the most stubborn personalities can transform into something unfavorable.

10. Create a list. Sioux believes in con-

structing a list of 100 positive things you would like to do for the year. “Review the list in November. It’s impressive to see how much you have accomplished and the destructive beliefs you have removed from your life.”

It takes effort to have a positive attitude; it doesn’t just happen. As Sioux says, “You have to do the work!” Malini Bartels is a freelance writer based in Fort Collins. NOCO Wellness 2016


WELLNESS {giving}



Local business owner and volunteer, Joe McCarthy, manages to work a 40+ hour week and still regularly give his time to local causes.


The word philanthropy is often viewed as tied to giving money but another side to purposeful giving is the gift of time. While non-profits certainly rely on monetary donations, they also rely heavily on volunteers who serve in a number of capacities. “Volunteers are an incredible component for us,” says Gordon Thibedeau, President and CEO of United Way of Larimer County. “We rely heavily on them.” In fact, the internal volunteers for United Way of Larimer County for 2014-2015 are registered at 686 for ongoing unduplicated volunteers and 1,380 for one-time occurrences. Volunteerism comes in many forms, Thibedeau says. “It depends on where you are in your life. A soccer mom is engaged in a different way than retired folks.” One area sometimes overlooked is that of leadership, he says. “That’s also incredibly valuable and we may forget that. There’s a huge need to engage people for that purpose because it’s important to have a group of people who have the energy to guide the organization.” Joe McCarthy is, in many ways, the consummate volunteer, having served in both a hands-on capacity and in a leadership position. He manages to not only work more than full time as a small business owner of The Tree Pruner, he spends a good amount of time each week in service through the Elks Lodge in Fort Collins. Currently the Head Trustee for the organization, he serves on the board and has previously sat in the Exalted Ruler position. McCarthy also likes direct involvement. Although he is slow to claim credit, his work is evident. He was one of the groups of Elk members who installed the large popular outdoor chess set and the Story Tree at the Poudre River Public Library in Old Town Fort Collins in 2012. He has also been involved in interviews for the scholarship program the Elks provides for high school seniors each year. This month, he took part in the Children’s Shopping Spree that, using referrals from Realities for Children, matched a member with a lowincome child for a clothes shopping outing at Kohl’s. “We had 30 kids this year and two of them didn’t have anything but the clothes on their back. My kid got several outfits. We asked the mom what he needed and then we let him pick from the area he needed to fill. He picked three pairs of pants, four shirts, one dress shirt, STYLEMAGAZINECOLORADO.COM

underwear, socks and Spiderman PJs. Then we took them back to the Lodge and gave them each a bike. It was great,” he says. Aside from trustee duties, McCarthy is currently building the frames for the Memory exhibit that will feature all of the names of those members who have died, going back to membership in 1902. For McCarthy, the benefit of volunteering is being able to give back to the community and help those who need it. “Our motto is ‘Elks Care, Elks Share.' The Elks’ core principles are charity, justice, brotherly love and fidelity," he says. “And charity is the number one.” Rebecca Toll, United Way of Larimer County Community Impact Director, says there are benefits for volunteers. “It allows people to follow their passion and it helps them engage with their neighbors and realize the needs in the community. It feels good to do good,” she says. Thibedeau seconds that. He takes an hour and a half off from his job every Monday so he can drive for Meals on Wheels. “It puts me face-to-face with people and I provide a service. I feel I’m making a difference with the seven or eight people I deliver to and it reminds me of why we do what we do.” “I think the giving of time has the capacity for a greater sense of joy and reward,” says Enita Kearns-Hout, regional director of Catholic Charities serving Weld County. “When people give money, they know that their gift is very valuable and will keep on giving and grow exponentially but they may not see the actual direction of the gift. When people give of their time, they have a physical experience. When I go to the shelter and serve a meal, there’s a smile and a thank you so there’s an

immediate response.” Volunteers are very important to Catholic Charities. The Guadalupe Center, Catholic Charities’ shelter facility in Greeley, enjoys 125 volunteers a month, she says. “When someone gives as a volunteer here at the shelter, they are reaching out a hand and saying ‘you matter.’ We have a tough job because those we serve can be at the lowest point in their life and we help them climb that ladder of self-esteem. Volunteers have an enormous part of doing that. This is an act of love.” Glorie Magrum, executive director of House of Neighborly Service in Loveland, says her organization uses close to 200 volunteers on a regular basis, helping to provide approximately 20 services to its clients. “One of the greatest benefits for our volunteers is the relationship. You work side by side so it’s about creating relationships and, at the same time, doing good work.” And the operation experiences a definite benefit too, Magrum says. “We see about 7,000 individuals each year with a small staff so volunteers do a lot of the work.” “Volunteers are critical for non-profits because non-profits, by their nature, run on limited budgets,” Toll says. “If we add human capital into that, we help them provide better service and be more effective and efficient as an organization. With volunteers, an organization can provide a great service at a reduced rate.” The volunteer benefit to a non-profit can actually be registered in dollars and cents. The current estimated value of volunteer has been set at $23.07 per hour, according to Independent Sector, a coalition of charities, foundations, corporations and individuals that publishes research important to non-profits.

The community also benefits, says Kearns-Hout. “I’ve often seen the statement that says a community’s health and its strength are best judged by how it cares for its most needy citizens. As a person, you grow by giving and it puts you in that spirit of being kind. There’s a lot of fear now and I believe love and compassion in the moment is the best way to combat fear.” Volunteer time can be an ongoing effort or it can be a one-shot deal. The agencies all say they’ll take anything offered. And, even if someone’s not able to put time in, small personal efforts every day can also make a difference. “I’ve always said the simple act of kindness every day make a difference,” Kearns-Hout says. “You don’t always know if someone is having a bad day but if you smile or say something pleasant, you can lessen that. Those small acts of kindness are like sunshine on someone’s face when they are having a difficult time. So be aware of the people around you. You can give by sharing little moments like a smile or saying, ‘Have a great day.’” Whatever the effort, Kearns-Hout encourages people to look for an opportunity to help. “It doesn’t have to be every month or at a set time. Find something that gives you joy and just try it.” “The overall health of an organization and the community relies on each individual participating, whether a donor or a volunteer,” Magrum says, “If you can do ongoing or one time or just holiday giving or at an event—it’s everyone’s responsibility to care for others and it’s a delight to help others.” Kay Rios is a freelance writer based in Fort Collins.

Looking for ways to give money or time? • Look for organizations that connect with your passion. • Check out service organizations such as the Elks, Sertoma, Rotary, Junior League, Kiwanis, Jaycees, and the Optimist Club. • United Way not only uses volunteers in its operations, it helps facilitate volunteer placements in organizations throughout Larimer County. Use United Way’s placement options: Call 2-1-1 to give help. Visit online at uwaylc.org/volunteer/ Email us at volunteer@uwaylc.org NOCO Wellness 2016


WELLNESS {nutrition}



Smoothies You are What you Drink

The juicing and bending trend is not only delicious and fun, but also beneficial in several ways. Incorporating colorful juices and smoothies into your daily routine can be invigorating, refreshing and a surprisingly simple way to drink your fruits and veggies. Two servings of fruit and three servings of vegetables every day: that is the recommended daily allowance given by most experts in the health profession. Some will even go as far as to say everyone should consume five to nine servings of fruits and veggies on a daily basis. Sound overwhelming? It can be if you haven’t tried drinking your way to added nutrition and better wellbeing. Do you juice or blend? So, what exactly is the difference between a juice and a smoothie? Both are delicious and beneficial for all kinds of lifestyles. When juicing, more phytonutrients are extracted from the fruit and vegetables, creating a very nutrient-dense drink without the bulk. With a smoothie, the whole product, including the fiber, is pulverized in a blender and consumed. Smoothies consist of the entire fruit or vegetable, including the skin/peel and sometimes seeds, which are nutritional powerhouses and contain a majority of the fiber found in produce. It’s virtually impossible to fulfill the recommended daily servings of fruit and vegetables if you don’t integrate produce in some way with breakfast. Experimenting at home with your favorite blender or juicer can help you add in that vital serving of fruits and vegetables. In fact, it seems as if every coffee shop and café has their own versions of superfood items and power-packed smoothies and juices. However, be leary of sugar-laden beverages disguised as energy boosters, protein shakes and weight loss supplements. Juices and smoothies should not be a substitute for real food and complete meals. Barry Lewis is the owner of The Garden Juicery, Fort Collins’ newest plant-based food and drink café. Nestled in the Scotch Pines Village at the corner of Drake and Lemay, the juicery is a perfect example of how “going out for a drink” can be tasty as well as good for you. Lewis retired from a career at Hewlett-Packard and underwent several vital surgeries. He started juicing for his own healing and became passionate about the advantages that the practice can have over time. Lewis feels strongly that the minimal daily requirement for fruit and vegetable consumption should be higher than what it is, adding that greens can be hidden in juices and smoothies, making little room for excuses when it comes to reaching your daily allotment. NOCO Wellness 2016


Cleansing programs Detoxing and cleansing can be beneficial as a lifestyle supplement, but should not be thought of as a medicinal cure. So why cleanse? Well, extra veggies can’t hurt you and as long as real whole foods are used, they remain nutrient rich. Just make sure you are getting the necessary carbs and proteins you need to stay healthy and balanced. A major upside to a bona fide juice cleanse is that the guesswork has been removed and you can enjoy the flavors presented to you. Some people swear that they experience increased energy, stamina, mental clarity, better sleep patterns and radiant skin, hair and nails. Consider it a temporary experiment, not a long-term lifestyle change. When in doubt, always consult a physician. Organic, raw ingredients are important. Lewis even goes out of his way to purchase his almonds from Spain because they are not pasteurized. “We soak the raw (unpasteurized) almonds first, then grind/blend them with filtered water before pressing them in our hydraulic press,” explains Lewis. “Both juices and smoothies are great additions to any lifestyle,” insists Lewis. “If you add healthy things to your diet, you feel better and your body is able to heal better, maintain itself, and prevent disease.” Liquid nutrition should be a supplement to your normal daily routine unless partaking in one of these cleanses for a few days. Pour some sugar on me Too much of a good thing is not recommended. Over-consumption of beverages containing natural sugars can still create a steady and consistent sugar rush. When juicing, fiber is removed from the produce and the liquid juice is quickly absorbed into your blood stream. This can cause a rapid spike in blood sugar; unstable blood sugar levels can lead to mood swings, hyperactivity, lightheadedness, energy loss and memory problems. A simple way to balance out spikes in blood sugar is to add protein when blending a smoothie. Yogurt, especially Greek yogurt, is an excellent addition to smoothies, creating a creamy texture and added healthy bacteria and protien. Or try an avocado. Some commericial smoothie brands can also have hidden sugars and calories in the form of ice cream and sorbets. Check the nutritional information on the package when in doubt, and ask about mixers prior to ordering your smoothie at a local coffee shop or café. Freezing greens and berries before blending them into a smoothie can create a “frozen treat” consistency without dilution and can even mask strong flavors such as kale and spinach.


Sweetness is simple to add when blending by incorporating pitted dates or even small amounts of agave nectar. For those that subscribe to a vegan diet or are lactose intolerant, supplement with tofu, protein powders, wheatgrass and a mixture of nuts and seeds. Incorporating non-traditional foods into a smoothie can simulate a more dessert-like consistency and taste. “A shot of fresh wheatgrass is like drinking organic RedBull with many medicinal benefits and no caffeine side effects,” mentions Matthew Westenhaver. “Unfortunately, drinking wheatgrass by itself isn’t very appetizing for most people. I suggest adding it to a smoothie or juice to make it more palatable while encouraging someone to try something new.” Westenhaver’s company, Quatrix Aquaponics, is a local farm producing wheatgrass for the popular Bean Cycle Roasters at 144 North College Avenue in Fort Collins. The coffee shop runs it through an electric juicer made exclusively for wheatgrass and

sells it by the shot or incorporated into juices and smoothies. The green stuff is also sold in powder form, making it easy to add to any beverage. Two ounces of wheatgrass juice is known to have the nutritional equivalent of five pounds of raw vegetables; it also helps neutralize toxins and environmental pollutants in the body, creating a radiant glow from the inside out. One of Garden Juicery’s most popular veggie juice blends is The Hulk, “for detoxifying, alkalizing and mineralizing.” It contains cucumber, celery, spinach, kale, romaine, parsley and lemon. Lewis recommends boosting its benefits with ginger. (Source: www.thegardenjuicery.com) Malini Bartels is a freelance writer based in Fort Collins

Top 5 household blenders for smoothies, available online and in specialty kitchen stores (in no particular order). Source: www.bestreviews.com

Vitamix 1723

Professional Series 200


Nutri Ninja Pro (BL450)

Blendtec Total Blender FourSide Jar

KitchenAid (KSB1570ER)

Oster VERSA 1400-watt Professional Performance Blender


NOCO Wellness 2016


WELLNESS {hearing health}

Hearing Aids Protect Brain Function BY ANGELINE GRENZ

You hear with your brain, not with your ears. This truth has become increasingly more relevant with a recent study that indicates older adults may reduce risk of cognitive decline with the early use of hearing aids— slowing the onset of dementia, Alzheimer’s and memory loss. The study, by Hélène Amieva, entitled “Self-Reported Hearing Loss: Hearing Aids and Cognitive Decline in Elderly Adults: A 25-year Study” in the Journal of the American Geriatrics Society, compared cognitive decline among three groups of older adults: one group with hearing decline who were using hearing aids, another group with hearing decline that were not using hearing aids and a third control group of people with no reported hearing loss. The 25-year study found no difference in the rate of cognitive decline between the control group and those with hearing loss who used hearing aids. However, those with untreated hearing decline experienced lower cognitive function. But the issue is not as straightforward for the estimated 48 million Americans suffering from hearing loss. Often, the symptoms of hearing loss begin slowly, and it may take an individual years to address their hearing impairment. “Hearing loss is gradual,” according to audiologist Robert Traynor, with Audiology Associates in Greeley. “Also, it is one of those things that people deny. Typically, from time of discovery to the time a patient


does something about hearing loss is 5 to 7 years.” Symptoms are frequently ignored, or the blame is placed elsewhere. “I hear fine, everyone else mumbles,” and “that place is too loud” are frequent complaints that can be precursors to the need to have a hearing check. In the meantime, it is common for the individual experiencing hearing loss to withdraw and isolate him or herself. “They give up a favorite activity, don’t go out as often or go to events. People with hearing loss will confuse similar sounding words, answer questions wrong,” says Dr. Traynor. These behaviors lead to frustrations within the family and, “people actually become a victim of not doing anything [about their hearing loss].” A hearing evaluation should take place at the first signs that there is difficulty associated with hearing, says audiologist Brenna Whittey, with All About Hearing and Alpine ENT in Fort Collins. “I often tell people to get their hearing aids earlier rather than later,” says Dr. Whittey. “Hearing aids stimulate the auditory system and that helps prevent further deterioration.” That stimulation may make the difference in delaying early onset memory loss, Alzheimer’s and dementia. “The loss of hearing, and the isolation that occurs when you can’t hear, causes a ripple effect,” explains Dr. Whittey. Early treatment can slow down or prevent that ripple. Susan Baker, hearing specialist with

Advanced Hearing Services in Fort Collins, agrees. “The big picture is when you don’t have hearing or have hearing loss, the brain suffers cognitive function. You have to stimulate the brain. When the brain is not working properly, it is hard to stimulate it again. The brain doesn’t know what to do with sounds any more.” The research points to hearing aids as the means to preserve hearing and prevent diminished cognitive function. “There is not much in the way of alternatives other than hearing aids,” says Dr. Whittey. There are few to no surgical options to repair general hearing loss or medications to prevent or stop hearing loss. Baker lists outward symptoms that hearing loss may be present: leaning in to hear, cupping the ear, asking people to repeat themselves—“This is your brain telling you that there is some hearing loss.” Dr. Traynor encourages anyone that may be exhibiting these symptoms to be evaluated by a certified audiologist in order to rule out any medical reason for the hearing loss, to determine how bad the loss may be and what options are available. “Often patients feel there is a stigma to hearing aids, a sign they are getting old,” says Baker. “But what they don’t realize is that hearing aids can help them live without frustration. They can have a more active lifestyle and a younger life overall.” Angeline Grenz is managing editor for NOCO Wellness Magazine.




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NOCO Wellness 2016

2 Locations To Serve You!

FORT COLLINS 1124 E. Elizabeth St. Bldg. E #101

(970) 221-1177 | 1-877-921-3277

LOVELAND 3820 N. Grant Ave.

(970) 593-1177 | 1-877-921-3277


Our ears are precious. Not only do they balance out large noses, but they also give us the power to enjoy Mozart and Jay-Z or hear oncoming cars before we step off the curb. But with approximately 17 percent of American adults reporting some degree of hearing loss, these precious slabs of skin are not invincible. Those 36 million people can benefit from these products, designed to help individuals hear clearly in a wide array of settings. The fine local hearing centers featured here carry a wide variety of manufacturers and products. Here is a sampling of the latest in technology:

Oticon Alta Pro TI Alta is all about style. It’s super sleek and small, and hides just behind your ear. You can choose from many designs or custom fittings that suit your lifestyle and hearing abilities. Available at Advanced Hearing Services, Fort Collins. bakerhearing.net

Oticon Nera 2 Nera2 can be counted on to perform in a variety of situations thanks to a design proven in rigorous testing. The instruments are designed to help keep water, dust, and debris out, and all key components are coated to combat moisturerelated issues. Available at Advanced Hearing Services, Fort Collins. bakerhearing.net

Widex Dream Any hearing aid can improve your hearing. A special one aims to give you true-to-life sound. WIDEX DREAM™ does exactly that. If you’re an experienced hearing aid user, you’ll hear the difference straight away. Available at Audiology Associates, Inc., Greeley. hearingtime.com

Phonak Venture Wherever you are and whatever you're doing Phonak Venture hearing aids adapt seamlessly to the different sounds of your life. Completely automatic, so all you have to do is put them on, forget all about them and always enjoy the best possible listening experience. Available at The Hearing Place, Fort Collins. thehearingplaceco.com

Phonak Lyric The world's first and only 100% invisible hearing device that delivers natural sound. Whether you’re hitting the beach or meeting with clients you’ll be able to hear what matters most with Lyric. Lyric has exclusive battery technology and moisture protection, so it performs 24/7, for months at a time. Available at The Hearing Place, Fort Collins. thehearingplaceco.com

Resound Linx 2 Spatial Sense gives you a sense of where sounds are coming from and helps you form a detailed sound picture of your surroundings. Binaural Directionality II makes sure you can still understand every word of the conversation. Available at Audiology Associates, Inc., Greeley. hearingtime.com

Resound Linx 2 Connect, interact and engage effortlessly. ReSound LiNX2 hearing aids are made for iPhone hearing aids, which means they connect with iPhone, iPad or iPod touch devices to make your hearing aids work like Bluetooth stereo headphones.. Available at All About Hearing, Fort Collins. allabouthearing.us

Widex UNIQUE What makes UNIQUE better than other similar hearing aids? A wider sound picture—so you can hear both soft and loud sounds in comfort. The best wind noise reduction system available, so even in windy environments you can still hear speech. Available at All About Hearing, Fort Collins. allabouthearing.us

Visit www.medicalandwellness.com for more great wellness topics! 50

NuEar SDS II NuEar’s latest technology, The SDS II™ is an industry leader in performance, comfort, personalization and connectivity. The SDS II is specifically designed to improve speech audibility in difficult listening situations. Now, you can hear comfortably in noisy environments and expect a more natural 3D-like sound. Available at NuEar Hearing Center, Fort Collins. fortcollinsnuear.com


NOCO Wellness 2016




Hunter is a 25-year-old woman who, at age 4, experienced a severe trauma resulting in debilitating anxiety, depression and chronic physical pain. She and her mother, Leah, have lived with the aftermath of that life event ever since.



NOCO Wellness 2016


“I don’t get out a lot,” Hunter says. “I don’t go many places because I can’t sit or stand for too long. I can’t hold a job…can’t drive. I have social anxiety, as well.” It’s a lot to deal with, especially on a daily basis. One thing that makes it easier to cope with her mental and physical conditions is Hunter’s dog, Mitch. A rescue dog from New Mexico, he is in training to become a certified service dog. Just like any other service dog who may support someone whose disabilities are more readily apparent, Mitch goes everywhere with Hunter. She’s had the shih tzu for seven months; her previous service dog, Bob, had been with her for 15 years. “He helps me socialize,” she explains, which helps with her social anxiety. “And he keeps me calm.” Mitch senses when Hunter is in pain and draws nearer to her, providing comfort and distraction. “I’m calmer,” she says of her response to his companionship. “I’m more social…I’m happier when he’s around. I’d be a very different person without my service dog.” Service dogs have long been used for people with physical disabilities such as blindness, balance issues or seizure disorders. Using them for emotional support has been in practice since the late 1800s, when Florence Nightingale observed that anxiety was reduced in children and adults living in psychiatric facilities when they interacted with small pets, and wrote about the healing effects of these interactions in her book, Notes on Nursing. Sigmund Freud’s dog Jofi was present during psychotherapy sessions and he gauged patients’ tension levels by how closely Jofi

sat to them. Often, patients would talk about their issues through Jofi, until they felt comfortable enough to communicate directly with Freud. Noted child psychologist Boris Levinson discovered by chance that his dog, Jingles, was a conduit with a nonverbal 9-yearold-boy and later observed similar results with other patients who had difficulty communicating. Today, service dogs are used to help veterans and others who struggle with post traumatic stress, depression and anxiety. Psychiatric service dogs undergo rigorous training to perform certain tasks and do work that mitigates their owner’s disabilities. Much more than highly trained companions, these animals are part of a team, helping their disabled partners attain a level of safety and independence from which their disabilities would otherwise limit them. Therapy animals, on the other hand, typically visit institutions such as schools, hospices, nursing homes or hospitals to socialize and interact with the clients of these facilities. They, too, receive extensive training but are owned by their handlers, rather than by the patient receiving the service. HABIC (Human-Animal Bond in Colorado) is part of Colorado State University’s School of Social Work and College of Health and Human Sciences. Founded by Georgia Granger and her late husband, Professor and Director of the School of Social Work, Ben Granger, HABIC has been training volunteers and their dogs to “improve the quality of life for people of all ages through the therapeutic use of companion animals.” Originally founded in 1993 at the University of Tennessee

Uncomplicated LOVE All pets, not just therapy animals, give unconditional, nonjudgemental love. You are their person, and they love you for it. Nineteenth-century American humorist Josh Billings said it best, “A dog is the only thing on earth that loves you more than he loves himself.”

Responsibility. While a person struggling with emotional issues may not think he or she can take care of a pet, experts say that adding a little responsibility can be helpful. It adds a new and positive focus and can give the human in the humananimal companionship a sense of value and importance. Activity. Pets get their owners moving, providing much needed physical activity, which has been shown to help with depression. Routine. Having a daily schedule also helps with depression. An animal's natural routine—waking you in the morning,


demanding food or walks—can help the human stay on track. Companionship. Anxiety and depression can be isolating. It can make one pull back from friends and loved ones. Having a pet means you're never alone, which can make a huge difference. Touch. Studies show that people feel better when they have physical contact with others. Pets offer something similar. There's something naturally soothing about petting a purring cat, snuggled on your lap. Studies have shown that petting a dog can lower your heart rate, too. Better health. Research has found that owning a dog can lower blood pressure, reduce stress hormones and boost levels of feel-good chemicals in the brain. One study of Chinese women found that dog owners exercised more often, slept better, reported better fitness levels and fewer sick days, and saw their doctors less often than people without dogs. STYLEMAGAZINECOLORADO.COM

(where it is known as HABIT), HABIC has approximately 150 trained and supervised humananimal teams (owner/dog partnerships), providing services to 800 clients each week in 50 separate programs. The organization’s goals are to provide animal-assisted intervention services and programs to at-risk populations in public schools, long-term care and rehabilitation hospitals, hospice, mental health facilities, youth corrections, residential treatment centers, the Veterans Administration and other health and social services organizations in Colorado. In addition, HABIC trains volunteers and their dogs in the therapeutic use of companion animals and animal-assisted interventions as well as conducting research in human-animal bonding. “These animals provide unconditional love. There is no judgement,” says Georgia Granger. “We’ve watched incarcerated youth open right up. They cry with these animals and hug them and tell them what they have been unable to tell human counselors. The change is profound.” Jasmine Marie began her career as a kennel manager and dog groomer but quickly found that this path wasn’t fulfilling her. After taking a class on the human-animal bond, she realized that animal assisted therapy was her calling and found HABIC after receiving certification from the University of Denver in human-animal

NOCO Wellness 2016

therapy. She now has a degree in social work and is HABIC’s Trainer and Denver Program Coordinator, a position that is immensely gratifying. “It’s amazing to see the happiness the dogs bring to the people they visit,” she says. “Everyone gets…I don’t know… softer when they interact with therapy animals. Knowing that my work is helping them is the best thing in the world.” But training doesn’t come cheap. It’s very expensive to train an animal to become a certified service dog. That’s why Hunter and Leah are training Mitch themselves, under the watchful eye of a professional service dog trainer. Training Mitch is a full time job, says Leah. Receiving a fully-trained dog just wasn’t in their family budget. “The amount of time [we’re] investing is enormous. It takes two of us to train him: because of Hunter’s condition, I do all the physical stuff (training Mitch to go through crowds, for instance) and she does the behavioral training.” Bob was part of the family and went through Hunter’s trauma alongside her, providing solace even before he became a therapy animal. Mitch is growing into that role. Everyday, the relationship between Hunter and Mitch grows and the bond becomes stronger and stronger. It’s a good thing. Michelle Venus is a freelance writer based in Fort Collins.




Pets are part of the family, so the saying goes. In reality, our interactions with those bouncy, cuddly and quirky critters are one step above the experience of normal human relationships. Whereas family members often move on and go about their business, pets are around on a regular basis. People can let us down, yet pets remain steadfast in good times and bad. Pets reward their people with adoration and antics. Over the course of centuries, they have become an integral part of our lives. They provide multiple benefits, keeping their humans more tranquil and helping them to develop responsibility and nurturing skills. For many reasons, playful puppies and endearing kittens aren’t always the companion of choice. Allergies or limited living space are among reasons why some people steer away from conventional dogs or cats.


But there are a plethora of other animals that can fit the bill as a best beastie buddy. The list of alternative pets is nearly as exhaustive as the various canine and feline breeds. There are those that are more mainstream, such as parakeets and hamsters, and those that border on the exotic, including bearded dragons and chinchillas. Each has its own appeal as a companion, plus pros and cons of ownership. According to Dr. Terry Campbell, a veterinarian with the CSU Veterinary Teaching Hospital’s Avian, Exotic and Zoological Medicine team, there is one very small rodent that has gotten a bad rap. “Rats are an ideal pet,” says Dr. Campbell. “They are smart, very clean and often very affectionate. They are omnivores, so owners don’t have to worry so much about nutritional needs. The downside is that they only live a few

years.” Small mammals, birds, fish, reptiles, amphibians and even arachnids are among the species that constitute acceptable pets. Education plays a key role in deciding which is the right one. Learning the details about a potential four- or two- or even no-legged sidekick, including the cost to both acquire and maintain, in addition to what kind of environment, equipment and attention will be required, is an important first step. “We want the animals to have forever homes,” says Kären Kinnes, manager of Pet City in Fort Collins. “All of our staff are trained and know the needs for each of the animals we provide.” In addition to dogs and cats, Pet City offers small mammals such as hamsters, guinea pigs, rabbits and ferrets. “Hamsters are the smallest and cheapest,” adds Kinnes. “For the initial set up they run about $40 to $50 and can be fed an easy diet. Guinea pigs need a bigger habitat and require pellets plus hay. They are kid-friendly, a good choice for older children. Bunnies are very popular, especially the small ones. The biggest complaint we get is that they poop a lot. “Ferrets need the biggest habitat of all—a large enclosure," continues Kinnes. "Some people provide a whole room for them. All of the ones we sell are neutered and de-scented, but they can still have a wild, musky scent. They are affectionate and want to play and interact. They each have their own distinct personality.” Another small mammal that has become the latest trend is the hedgehog. “They are not soft and furry, but they are still cuddly and cute,” says Amie Higgins, store supervisor for Town & Country Pet Center, a Loveland pet store that has been in business for 42 years. For around $200, plus supplies, a person looking for a unique pet can own an animal that “bonds as well as a cat.” Unfortunately, similar to rats, that attachment may be short-lived due to their five-year life span. Other pitfalls in obtaining

exotic pets involve taking a creature that is basically a wild animal from its natural environment and trying to duplicate that in one’s home. “We see a lot of problems with sugar gliders,” says Dr. Campbell. “They are social animals and prefer to be in groups with other sugar gliders. Plus, it’s hard to replicate what they eat in the wild.” Many tortoises, including box turtles, also fit into this category even though they are mellow and seem easy to care for. “It’s a sad situation with box turtles,” says Dr. Campbell. “Most are taken out of the wild and we are depleting them from their natural habitat. A variety of tortoises actually need a lot of sun and real estate.” Dr. Campbell points out that there are two types of pet owners. The first are the most common, those who often purchase a pet on impulse. The second are hobbyists, people who research the unusual pet and have the finances and time to invest in providing the best possible scenario for that animal to thrive. There has been a down surge in recent years of green iguanas, “which is good,” says Dr. Campbell. “They are not as popular as they once were since they require heavy upkeep. They need a lot of sunlight or expensive bulbs. They are tropical and have to have the right temperature and humidity in order to survive. And they get big. Instead, people are now leaning toward Bearded Dragons, which are the Labrador retrievers of the lizard world. They don’t get as big as iguanas and grow into herbivores as they age, therefore are simpler to feed.” The appeal of lizards, snakes, turtles, spiders and scorpions is that they are interesting to look at, but there isn’t a whole lot of interaction going on. “All are exhibit pets,” says Dr. Campbell. “Engaging to watch, but most don’t prefer being held. Petting is a human need. We like to handle these other living creatures, but are they getting any benefit from it, or simply tolerating our attentions?” Doing one’s homework can ensure that both pet and owner enjoy a rewarding life together. Dr. Campbell concludes by saying, “Before buying, ask the question, what does it entail to keep this animal healthy?” Lynette Chilcoat is a freelance writer based in Loveland.

NOCO Wellness 2016


Congratulations to all of our winners! Our apologies for the omission of the following categories in our December Best Of Style issue. Best Dentist

1st Place: Front Range Dental Center 2nd Place: Alpine Dental Health 3rd Place: Bighorn Family Dental

Best Live Theatre

1st Place: Candlelight Dinner Playhouse 2nd Place: Bas Bleu Theatre Company 3rd Place: Rialto Theater Center

Best Outdoor Park

1st Place: Spring Canyon Park Fort Collins 2nd Place: Fairground Park Pavilions Loveland 3rd Place: Boardwalk Community Park Loveland

Best Hike/Walk

1st Place: Horsetooth Rock/Horsetooth Falls 2nd Place: Devil’s Backbone Nature Trail 3rd Place: Poudre River Trail

Best Yoga Studio

1st Place: CorePower Yoga 2nd Place: Old Town Yogo 3rd Place: Mindstream Yoga

Best Clothing Alterations 1st Place: The Sewing Room

2nd Place: The Alteration Shop 3rd Place: High Fashion Tailor & Embroidery LLC

Best Pet Grooming

1st Place: Camp Bow Wow

2nd Place: Tail Waggin’ 3rd Place: Lazy Dog Ranch & Dapper Dog Salon

Best Country Club

1st Place: Fort Collins Country Club

2nd Place: Pelican Lakes Golf & Country Club at Water Valley 3rd Place: Ptarmigan Country Club

Best Brewery

1st Place: New Belgium Brewing 2nd Place: Odell Brewing Company 3rd Place: The Fort Collins Brewery


Voting for the 2016 Best Of Style starts May 1st!


Food & Dining Best Pizza

Beau Jo's Pizza Best Burger

Rainbow Restaurant

Beauty &Wellness

Best Bicycle Shop Lee’s Cyclery


Best Spa Allura Skin, Laser & Wellness Clinic

Best Hardware Store Downtown Ace Hardware

Best Vegetarian Restaurant

Five Guys Burger and Fries

Best Plumbing Service Allen Services

Best Happy Hour

Best Oil Change Service Jiffy Lube

Jax Fish House Best Neighborhood Bar

William Oliver’s Pub Best Food Truck

Waffle Lab Best Fine Dining Restaurant

Jay's Bistro & Jazz Lounge Best Patio Dining

Austin's American Grill Best Breakfast

Best Car Wash/Detailer Casey’s Car Wash & Detail Center Best Auto Repair JK’s Auto Care Center of the Rockies Best Roofing Services Affordable Roofing Best Painting Services M & E Painting

Silver Grill Café

Best Home Remodeling HighCraft Builders

Best Coffee Shop

Best Bank Wells Fargo Bank

Mugs Coffee Lounge Best Mexican Food

Pueblo Viejo Best Ethnic Cuisine

Taj Mahal Restaurant Best Bakery

Great Harvest Bread Co. Best Sushi

Suehiro Japanese Restaurant Best BBQ

Nordy’s BBQ Best Brewery

New Belgium Brewing Best Nano Brewery

Horse & Dragon Brewing Co. Best Margarita

Rio Grande Mexican Restaurant Best Ice Cream & Gelato

Walrus Ice Cream Co.

NOCO Wellness 2016

Best Financial Planner Layman Lewis Financial Group Best Daycare Services Spring Creek Country Day School Best Realtor The Group Inc. Best Hotel Embassy Suites Hotel, Spa & Conference Center Best Lawn Care Service Lawn Doctor Best Dry Cleaning Service Burke Cleaners Best Clothing Alterations The Sewing Room Best Veterinary Clinic CSU Veterinary Teaching Hospital Best Pet Boarding Camp Bow Wow

Best Health Club/Gym Miramont Lifestyle Fitness Best Hair Salon Studio Be Salon Best Chiropractor Chiropractic Wellness Center Best Dentist Front Range Dental Center Best Optical Eye Center of Northern Colorado Best Massage Massage Envy Best Yoga Studio CorePower Yoga Best Nail Salon She She Nail & Wax Salon Best Waxing Studio Screamin’ Peach Best Tattoo Parlor Tribal Rites Tattoo & Piercing Best Men’s Haircut & Shave Floyd’s 99 Barbershop

Retail Best Women’s Clothing Boutique Cloz to Home Best Liquor Store Wilbur’s Total Beverage Best Natural Grocers Sprout’s Farmers Market Best Nursery Gulley Greenhouse

Other Best Neighborhood Old Town Fort Collins Best Live Theatre Candlelight Dinner Playhouse Best Music Venue The Mishawaka Best Golf Course Mariana Butte Golf Course, Loveland Best Country Club Fort Collins Country Club Best Outdoor Park Spring Canyon Park, Fort Collins Best Dog Park Spring Canyon Dog Park, Fort Collins Best Hike/Walk Horsetooth Rock/Horsetooth Falls Best Outdoor Festival Bohemian Nights at NewWestFest, Fort Collins

Hey Readers! Do you have some catagories you think we should add to Best Of Style 2016? Email your suggestions to: info@stylemedia.com

Best Sporting Goods Store Jax Outdoor Gear

Best Pet Grooming Camp Bow Wow


Guests packed the upstairs of The Mainline Ale House in Downtown Fort Collins for the 2nd annual Best Of Style unveil. It was a night filled with great food, signature cocktails and tons of anticipation as guests waited for the unveiling of this year’s winners. There were cheers and toasts all around as some winners repeated their win for a second year and a new batch of Northern Colorado's Best were made known. Thank you to all of our readers who voted and made this year's Best Of Style such a success! Photos by Petra Lansky, Fawntail Photography. Brandon Glazier, Alex Goodson

Cris de la Torre , Rebecca de la Torre, Yvonne Hampson, Jackson Self

Jordin Frey, Stacy Dragan, Leslie Salonen

Kendra Patterson, Cassie Barrett


Taylor Campos

Jonathan Paugh, Lisa Paugh, Hunter Paugh

Brittney Spivak, Alex Spivak

Anna Gutierrez, Penne Sperry


Alicia Lewis, Joshua Lewis, Chuck Layman, Linda Gable

Andy Sawczyn, Nora Hill

Susan Hill, Carolina Cervone

Susan Whitley, Mary Brophy

Wade Corners, Amy Reader

Stacie Stevenson, Jenn Freeman, Julie Urich, Jeffrey Cedeno

Audra Dinell, Sarah Lukemire

Shannon Fielding, Rhonda Robinson, Stephanie Lynch, Tanya Clathis

NOCO Wellness 2016

Connie Brentlinger, Amelia Velarde

Back: Zach George, Robben George. Front: Sharis Ainslie, Jeral Ferrara, Nicole Ferrara


R E S P I T E C A R E H O L I D AY B A L L November 21:: Embassy Suites :: Loveland The 33rd Annual Respite Care Holiday Ball was truly a magical evening of “Elegance and Giving.� Evening festivities for the more than 1,000 guests in attendance included champagne, the grand silent auction, video presentations, an engaging live auction and a chance to win a 2016 Honda HRV. The evening concluded with casino tables and dancing to the jazz-soul band, The Burroughs. The signature event was a night to remember as sponsors, donors and attendees helped to net a record $600,800 to benefit Respite Care and their mission to provide care for Larimer County children with developmental disabilities and respite to their families. Photos are courtesy of Aspen Photo and Design.

David Atencio, Delane Atencio, Carolina Cervone, Jessica Nash, John Atencio, Nan Palmer, Susan Hill, Holly Weldon, Christina Stribling

Scott Fetters, Alex Inman, Jenna Edwards, Kira Koldeway, Ginny Teel, Dana Sailer, Dwight Sailer, Shann Kettle, Bryan Soth, Elisabeth Soth

Tami Spaulding, Susie Ewing, Rob Gray, Helen Gray

Cassie & Craig Hau


Andrew & Ally Flanscha

Annah Schnaitter, Melissa Hart, Paul Schnaitter, Elly Mehrtens, Kelly McBartlett

Natalie Smith Davis, Dave Davis

John & Jennifer Houska

Maureen & Niel McCaffrey

Anna Becerra, Jorge Becerra, Terry McNeal, Chuck McNeal

Kelley Hoime, Stu Hoime

Mark & Diane Kenning



November 26 :: McKee Medical Center :: Loveland More than 1,100 runners and walkers, undeterred by the cold and snow, donned on their athletic shoes to participate in the 14th annual Loveland Turkey Trot sponsored by McKee Medical Center. The Thanksgiving Day event drew families, some starting a new tradition of participation, while others came to have a good time dressed in special turkey or holiday costumes. Top winners at the event received medals and the top winners in each age category took home cherry pies. The nearly $64,000 raised will go to Heart Safe Community for AEDs and CPR training. Photos courtesy of Running Guru.

Jared Kasprzak

Cody Miner, Wendy Miner, Jacob Miner, Chase Miner

Zane Gardner, John Gardner

Brent Thompson

Kale Schmidt

A puppy is what makes a house, a HOME! 3663 S College Ave Fort Collins 970.223.5318 petcityfortcollins.com

NOCO Wellness 2016

Corey Pierce, Jason Halley

Kadee Timmons, Heather Deal, Amber Kessel Visit Northern Colorado’s CLEANEST AND FRIENDLIEST PET SHOP

Happy and healthy family pets!

All puppies have a health guarantee, are up to date on shots and you get a free vet visit. Our puppies come from responsible, reputable breeders.


NIGHTLIGHTS December 1 :: First Presbyterian Church Front Lawn :: Fort Collins Bundled families, sponsors and business owners gathered to kick off the holiday festivities and help support a great cause, brightening the lives of abused and neglected local children. The 18th annual Realities For Children NightLights event filled the evening with live musical performances, a chocolate Santa giveaway, a guest speaker and hot cocoa, soup and tasty treats for attendees. The evening culminated with the lighting of the one-of-a-kind 50-foot tree adorned with over 30,000 LED blue lights synchronized to holiday music. More than $125,000 was raised for Realities for Children to help benefit abused, neglected and at-risk children in Larimer County through their Emergency Services and partnering agency support and youth activities.

Madison Riesel, Michelle Riesel, Gabriel Riesel Randy & Jennifer DeMario, Albert Ahuna-Hamill, Kathy & Bill See

Jennifer Guerriero, Kay Edwards with Evan, Craig Secher Fisbeck Family-Sophia, Scott, Breckin, Merick, Stella

Serena Robb, DeAnn Zamora, Molly Secher, Craig Secher, Shelley Carroll, Olivia Phillips, Amy Madden –Copp Mia Siebert, Brian Siebert Betsy Strafach, Tim Fecteau

Megan Edwards, Jill & Bob Almirall

G A LVA N I Z E G R A N D O P E N I N G December 4 :: Galvaninze Campus at Old Town :: Fort Collins More than 300 business leaders from across Northern Colorado, as well as the Mayor of Fort Collins and other representatives of the entrepreneurial community, attended the Grand opening of Galvanize Fort Collins in Old Town Fort Collins. Galvanize Fort Collins is a technology campus that brings together start-ups in a shared work environment and classes on programming and entrepreneurship. To date, more than 48 companies call Galvanize FoCo home.


Angelina & Mike Freeman, Charisse Bowen, Fort Collins Mayor Wade Troxell, Ajay Jah, David Bowen

Nate Weigel, Rosie Bangart


NOCO Wellness 2016


H O M E F O R T H E H O L I D AY S December 5 :: St. Elizabeth Ann Seton Parish :: Fort Collins Twenty-four teams participated in the 4th Annual Home for the Holidays. This juried event featured teams decorating gingerbread houses in hopes of winning the title of Best Theme, Best Creative or Best Use of Candy during the 2-hour timed competition. Trays of gumdrops, pretzels, shredded wheat, marshmallows, candy canes and more provided plenty of decoration for team members to help create their works of art. The family event raised $15,000 and will benefit The Center of Family Outreach and their programs offering education, intervention and support for families who are challenged by the adolescent years.

Falene Young, Grace Kucza, Stacie Joseph Team Soukup, Bush & Associates CPA’s Jennifer Kettlewell, Ryan Gloden with Gavin Gloden, Aime Cordeiro, Miles Kiefer Best Theme Winner: Team Bank of Colorado –Team A

Photos courtesy of Sullivan Shots.

Michelle Brinegar, Laurie Klith, Beth Sowder, Lydia Dody

Dalton Hall, Dustin Klith, Jaxson Klith Team Petersen's Flooring & Design

Robin Crowley, Arlene Sullivan, Gail Crowley Team Markley MotorsTeam B

Claudia Chesneau, Aislyn Papworth, Emily Mulder Team Motherlove Herbal Company

W H E E L I E G O O D I D E A H O L I D AY F U N D R A I S E R December 5 :: Harmony Club Pavillion :: Timnath Harmony Club residents and non-residents alike embraced a “pay it forward” holiday theme this year, spearheaded by resident Suna Thomas and 30 street captain “Elves.” With contagious excitement and collaborative effort, participants donated new or gently used bicycles to the Realities for Children Bikes for Tykes program. The “Wheelie Good Idea” fundraiser blossomed and the overwhelming response ended with 260 bikes presented to Realities for Children at the holiday sendoff bike party.


Suna Thomas, Amy Madden Cobb, Cindy DeGroot, Elaine Atkins, Carol Tweety, Renee Holloway, Mart Ann Fergen, Jill Belisle, Pam McGill, Cindy Banta, Carrie Baumgart, Michelle Heikens, Mary Fonte, Trish Roberts, Craig Secher


NOCO Wellness 2016





www.stylemagazinecolorado.com 211 W. Myrtle St., Suite 200 Fort Collins, CO 80521


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