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March 2016

Pets of Style Pasture to Plate

Little Understood




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

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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 | MANAGING EDITOR Sue Mosebar CREATIVE DIRECTOR Scott Prosser SENIOR DESIGNER Lisa Gould DIGITAL DIRECTOR / BUSINESS DEVELOPMENT Austin Lamb | 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 | ACCOUNTING MANAGER Karla Vigil CIRCULATION MANAGER Trisha Milton COPY EDITOR Michelle Venus PHOTOGRAPHER Marcus Edwards Photography CONTRIBUTING PHOTOGRAPHERS Rebecca Caridad of Manzanita Photo, Richard Haro Photography, and Petra Lansky with Fawntail Photography CONTRIBUTING WRITERS Malini Bartels, Lynette Chilcoat, Kyle Eustice, Kay Rios, Kelly Serrano, Brad Shannon, Elissa Tivona, and 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. 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. Email ©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.



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from our



We love Style magazine. Just had a brainstorm idea and wanted to share with you: Most vehicle owners neglect the preventative maintenance, focusing on fuel, occasional lube service, and tires only when needed. Having this thought process comes as a shock when there are major repairs that need to be done due to lack of preventive maintenance. Was curious if you’d be interested in the idea. Thanks for your time! Karla Bradley, First Class Truck and Auto Service, Inc., Evans Thank you for the great idea, Karla! Watch for an article on that subject in an upcoming issue…



Thanks so much for the wonderful article about me [Mark Sloniker’s Jazz Fusion Passion] in the Feb. issue of Style! I really enjoyed its flow and "warm-hearted-ness"! The Sufi poet Rumi says, "People need stories more than they need bread." Well you served up a tasty repast, and I appreciate the care and style with which you served it! Petra's shot sure was great, too! Mark Sloniker, Fort Collins ARTIST’S PERSPECTIVE

I have enjoyed Lydia’s Style over the years! I especially like "The Best of " volume. Sadly, nowhere in that issue did I see any sort of reference to Art or Artists. We have many internationally known artists in the area. The Art in Public Places program in Fort Collins

WE LOVE TO HEAR FROM READERS. SEND YOUR COMMENTS AND SUGGESTIONS TO:; Phone: 970.226.6400, ext.215 Fax: 970.226.6427

is a leader in the Front Range and country. Style has covered some of these projects, and the response has been wonderful. That being said, to not include art in "The Best of " leaves out a vibrant and active part of our society. The arts, especially visual art, add a flavor and look to our community. Wonderful local art is affordable right here on the Front Range. Respectfully, Amelia Caruso, Fort Collins


In our February 2016 edition of Style, we mistakenly misspelled Tharp Cabinets of Loveland, adding an extra e to Tharp. We regret the error.


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MARCH 2016


features 24


From Pasture to Plate: Colorado Lamb Is Colorado Proud


Little Understood Life Saver: Colonoscopy


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MARCH 2016







8 From Our Readers 14

Publisher’s Letter

16 In the News Profile: Traditional Chinese 18 Business Medical Clinic

20 30 12

NOCO Personalities: No Barriers to Ability— John Morris, QuadshoX Healthy You: Soothing with Scents—Essential Oils and Aromatherapy

Spa Treatments to Help 32 Home You Relax and Rejuvenate Healthy You: Indulge!

You: 36 Healthy Not Everything Sweet Is Sugar Core Matters 38 Fitness: Put Your Back Into It 42 Wellness:


Wellness: Amp Up Your Playlist


Nutrition: Tea Time

Fiberlicious 54 Nutrition:

Pets of Style 58 Pets Pets: Feeding Fido 60 Healthy

63 About Town

Night for the Museum: Chinese Festival UWLC Campaign Appreciation Social

NCMC Foundation Gala Avenir Museum Ribbon Cutting Celebration Empty Bowls

Boots & Business




Welcome to our second newly redesigned NOCO Wellness issue this year. Most people feel that wellness includes our pets as they contribute to our overall quality of life. This month my photo introduces my two four-legged buddies. Roo, my little 14-year-old Pekapom has a big personality for such a small four-pound boy. And, my seven-monthold King Charles Cavalier Spaniel/Pekingese mix puppy is a white fur ball of boundless energy. They both come to the office with me daily and sometimes travel in the car when I see clients. When

home, they love taking walks, playing with toys, and chasing my white cat, Dyna, every chance they get. We thought you might enjoy seeing the fourlegged pals each of our staff have at home. Look at “Pets of Style” to get a peek at all of our favorite pets. And, following the same theme, our cover reflects our region’s love of dogs; we hope you find it as fun as we do. As pet owners, we want to feed our dogs and cats the healthiest diet. Finding it can be challenging as we’re bombarded with the advertising assertions of the many brands in the pet store aisles. Read “Feeding Fido” to learn about a new pet store, pet foods, grain-free options, and views about nutrition from veterinarians. Exercising is necessary, so anything we can do to make it more fun and energizing is helpful. My kids gave me fancy new ear buds for Christmas, and I’ve really enjoyed using them. Read our short piece, “Amp Up Your Playlist” for some great suggestions for picking energizing tunes to help make your workouts more enjoyable. It seems the topic of nutrition is ever changing and raises controversy when the discussion comes up. If you are a meat eater, you might enjoy reading “From Pasture to Plate” to learn about Ewe Bet Ranch in Loveland where the Beemer family raises a flock of sheep for both wool and meat. Nutritionally, lamb is a healthy meat choice and a good source of vitamins and heart-healthy fat.

Colorado lamb is very desirable, and we’ve listed where it is available. And, take a look at the recipes we’ve included for something new and delicious. At the end of a busy, stressful day, my ultimate treat to relax is a luxurious warm bath. I enjoy creating a candlelit environment and enhance the experience with lavender scents. Using my favorite luxury soap, bath salts, and occasional facemask and bath pillow to support my head, the bath becomes my own personal relaxation spa. Read, “Indulge! Home Spa Treatments to Help You Relax and Rejuvenate’’ for lots of suggestions to enhance your bath experience. Wellness is important to most of us, and we can be proud that our community has once again gotten national recognition for its healthy lifestyle. Fort Collins has taken first place of all Colorado cities and fourth in the nation in the 2015 Gallup Healthways Well-Being Index recently released. This is just confirmation once again that we live in an extraordinary place offering us such a high quality of life. I hope you enjoy the many interesting articles in this issue. As always, we enjoy hearing from you, and we do listen in order to create a magazine you enjoy and find relevant, informative, and beautiful. Wishing you good health,


Performance Physical Therapy At Performance Physical Therapy, we seek to build on traditional training and utilize cutting-edge techniques to bring you the best care possible. While specific injuries certainly lead to pain and possible damage to muscles, tendons, and joints, pain may also seem to develop out of the blue. This may be due to responses in the brain and nervous system as much as muscle and joint responses. More and more evidence points to pain being a complex system of responses that affect the whole body. Our techniques address your pain as a whole body system, not just basic parts, so you return to full function faster. Got pain? Get results!

2121 E. Harmony Rd., Ste 310 | Fort Collins, CO 80528 2001 S. Shields St., Bldg H, Ste 102 | Fort Collins, CO 80528 970-493-8727 |


Back row from left to right is: Barb Allan, Michele Munsil, Wendy Meyer, Cathy Wilson Woody, Barbara Feller. Dogs left to right are Weston, Duke. On the ball is Paula Nickel holding the black dog named Pongo.


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What’s trending

Home Grown Food Seed Swap & Give Away So many of us are looking forward to the warmer weather, and for gardeners everywhere, that includes digging in the dirt for spring planting. With the Poudre River Public Library District and the Growing Project, it’s time for the ninth annual seed exchange. NoCo gardeners are invited to trade seeds, knowledge, and resources—or just learn more from experienced gardeners in the area March 5 from 10:00 a.m. to 2:00 p.m. at the Old Town Library in Fort Collins.

Museum of Discovery’s Early Childhood Center

Just in time for spring break, the Fort Collins Museum of Discovery is getting ready to open its new “Tot Spot” Early Childhood Development Center. The Center is geared for kids under five and will include a giant tree as the centerpiece, allowing the little ones to climb, crawl, and explore. In addition, there will be a splash area, train center, and wind chime tunnel—all designed to enrich imagination and fun. It’s set to open Tuesday, March 8.

Culinary Creativity in Northern Colorado This year’s The TASTE offers a fresh, new take on culinary creativity to benefit the Food Bank for Larimer County’s hunger-relief programs. This first of its kind collaboration and competition will feature five teams of the area’s finest chefs. Each team will collaborate to create a themed tasting menu featuring one or more common produce staples regularly available to the Food Bank’s clients. See how chefs transform the ordinary into the extraordinary and sample items you will not find on menus anywhere in Northern Colorado. As an added bonus, each team’s menu will be expertly paired with local craft beers and flavorful wines for a first-class presentation A very limited number of tickets will be sold to this one-of-a-kind event. Each ticket will provide $600 worth of food to ensure everyone in our community has the nourishment they need to thrive and succeed. THE 2016 TASTE | Collaboration * Creativity * Community Thursday, April 14, 2016 | Hilton Fort Collins 6:00 – 9:00 p.m. | Tickets $120/person | Cocktail Attire 16


There’s a (Free) App for That! What’s your favorite Free app? Join us on and weigh in!

Hooked (Available on Android & iOS) Make eating out easy, while you save money. With the free app “Hooked,” you’ll enjoy real-time, short-term deals from local businesses around the college campus near you. Want a quick coffee? A delicious sandwich, pizza, or burrito? No matter what you’re hungering for, you’ll likely find a limited time deal (up to five hours long) at a restaurant near you. To use Hooked, just open the App, find a “hook” you like, show up at the business, and tap "Get Hooked." Show the cashier that "You Got Hooked," and the deal is yours. (The Hook is not purchased through the app, just pay the business directly.) It’s that easy!

Yummly Recipes + Shopping (Available on Android & iOS) Create your personalized recipe and grocery list with Yummly! This unique app matches over a million recipes based on your lifestyle, nutrition goals, food allergies, and favorite types of food. You’ll build your own personal food experience with Yummly as it finds recipes from the world’s top sites and blogs. One click, and you can add the full recipe to your shopping list, automatically categorized to guide you through the grocery store quickly and easily.

Alto’s Adventure (Available on Android & iOS) Join Alto and his friends as they embark on an endless snowboarding odyssey. Journey across the beautiful alpine hills of their native wilderness, through neighboring villages, ancient woodlands, and long-abandoned ruins. Along the way you’ll rescue runaway llamas, grind rooftops, leap over terrifying chasms and outwit the mountain elders—all while braving the ever-changing elements and passage of time upon the mountain.

Amazon Shopping (Available on Android & iOS) Manage your Amazon orders, shop millions of products, compare prices, check reviews, and share products—anytime, anywhere. The Amazon Shopping app allows you to compare prices and availability by typing in a search, scanning a barcode or image with your camera, or even using your voice to greatly improve your shopping experience.

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system including acupuncture, Chinese herbs, tui na (Chinese medical massage), gua sha, cupping, and moxa. We treat a lot of chronic issues and acute conditions, but we don’t treat red flag conditions like heart attacks,” Dayna adds. They have an extensive Chinese herbal apothecary which functions as internal medicine to help the body establish homeostasis. Chinese herbology has been around as early as 3494 B.C. The basis of most common formulas date back at least 2,000 years.

Acupuncturists Dayna and Monique Larson BY KYLE EUSTICE

Photo: Marcus Edwards



The Larsons create treatment plans that effectively integrate Chinese Medicine with Western medicine. Acupuncture can help reduce pain or numbness while healing the body, and TCM is also an adjunct therapy for cancer patients. They successfully treat a range of conditions, including autoimmune disorders, thyroid disorders, Graves’ disease, Hashimoto’s, chronic fatigue, diabetes, fibromyalgia, chronic migraines, headaches, women’s disorders, menopause, infertility, post-partum care, men’s disorders, prostate, digestive disorders, IBS, Crohn’s, orthopedic disorders, sciatica, neuropathy, neck pain, any chronic and acute pain, and emotional disorders such as anxiety and depression. The convenient and calm environment of the Old Town clinic makes it comfortable for anyone, children and adults, who walks in the door.

In search of a slower pace and a higher quality of life, licensed acupuncturists Dayna and Monique Larson relocated from San Diego to Colorado. They found exactly what they were looking for when they joined the Traditional Chinese Medical Clinic two years ago, a practice that has been providing quality healthcare for the people of Fort Collins since 1996. Now that they are the new owners of the Traditional Chinese Medical Clinic, the couple is fulfilling a lifelong dream of providing high-quality healthcare in a beautiful clinic. “Fort Collins is the perfect place to call home.” Traditional Chinese Medicine (TCM) is a complete medical system that has been in practice for over 4,000 years. TCM is based on the principles of nature, and health is established when harmony is achieved inside the body and in relation to the natural world. The Larsons bring TCM to the community in hopes of helping people’s bodies heal themselves and overcome any imbalance—whether stress, chronic fatigue, or other issues that can intensify over time.

Medicine (PCOM) where they earned their Masters of Science in Oriental Medicine and are currently completing their doctorates. They pursued post-graduate training in China and HOW TO FIND THEM: Germany. Before they moved to Fort Collins, TMC Clinic each ran their own small, successful clinics in 700 W. Mountain Avenue San Diego from 2010 to 2014. Fort Collins, CO 80521 The couple recently welcomed Korin Owens to their practice. Also a graduate of PCOM (970) 416-0444 with a Master’s of Science in Traditional tal Medicine, Korin is a licensed acupuncturist and herbalist who specializes in women’s health WHEN TO GO: and has a passion for supporting women in Monday – Tuesday 8 a.m. to 5:30 p.m. pregnancy and postpartum care. Wednesday – Thursday CLOSED Monique explains, “When a patient comes Friday – Saturday 8 a.m. to 5:30 p.m. in, we take the time to learn about the indiSunday – CLOSED vidual with a comprehensive intake, and we then assist them in the process of healWORDS OF WISDOM ing by administering acupuncture and/or prescribing “It’s important for people to always pay attention to their Chinese herbs. We also offer bodies. If something is not quite right, it is wise to be nutritional advice and lifeproactive and get it checked out rather than waiting until style counseling.”



Monique and Dayna both received their educations at the Pacific College of Oriental


“Traditional Chinese Medicine is a full medical

it develops into a more serious condition,” Monique says. “Preventative medicine is the new medicine.”



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No Barriers to Ability

The Story of QuadshoX founder John Morris By Elissa J. Tivona

John Morris was not the typical Colorado State University student. When he started classes in 2009, John had no way of knowing he was destined to become founder and president of QuadshoX, introducing a breakthrough medical device to the wheelchair market.

But it didn’t take him long to find out. After rolling from class to class from the seat of his ride—an attendant-propelled, manual wheelchair—and suffering every bump along the way, John decided to switch to a motorized wheelchair with a built-in suspension system. This experience was the spark that every entrepreneur—regardless of the type of business—points to as inspiration for their start-up. Morris notes that the manual wheelchair was his only means of mobility for nearly six years. “It didn't have any suspension device whatsoever. And the only accessories on it that had shock-absorbing capability were the seat cushion and the tiny rubber tires.” Imagine off-roading in the back of a jeep with no suspension system, and you get a pretty good idea of the daily experience of manual wheelchair riders bumping over curbs, thresholds, or heaving sidewalks. John began associating the suspension system on the power chair with greater comfort, more time sitting upright to do what needed to be done: in short, extended mobility. He says, “Experiencing a suspension system made my life that much better.” What if he could offer those NOCO Wellness 2016

benefits to everyone sitting in a manual chair? With the steadfast perseverance that John demonstrated 11 years ago, during the arduous rehabilitation from a snowboarding accident that left him a C-4 quadriplegic, John set his sights on bringing the manual wheelchair out of the Stone Age. “I may have mobility challenges,” John asserts, “but I don’t have ability challenges.” He conceptualized a shock absorber that could be retrofitted to the manual, suspension-less dinosaurs. His goal: to provide other riders like himself much needed relief from the spine-jarring agony that comes with every outing. Reaching that goal required a very different kind of ride: the rollercoaster of entrepreneurship. John added a Business minor to his major studies in Economics and began courses through CSU’s Institute for Entrepreneurship. Here is where destiny caught up with the young visionary. John officially established QuadshoX, an LLC, in August 2014 and dove headfirst into the Entrepreneurship Certificate program in the fall semester that year. Looking back on those early days, John muses, “You just don’t know what you don't know; I needed help.” Luckily, the

Institute knew a lot about the help that newbie entrepreneurs need. They partnered each start-up with a mentor to walk them through the particulars of their businesses. In John’s case, he was paired with William Cobb, a Fortune 50 CEO. John can’t say enough about Cobb’s contribution to QuadshoX. “Having somebody like Bill who has been through this [startup process] before has been unbelievable. His knowledge is making us the company we want to be and showing others we’re in this for the long haul.” Cobb, a volunteer at the business school for the last five years, confesses, “Normally I hand off projects at the end of the semester.” John interrupts, “I graduated in May 2015 and hooked him in.” Bill presently serves as CEO of QuadshoX. He tells his story: “I thought what John was trying to do was worth doing. And I also knew that without someone to help him, it would never get done. Make no mistake, it’s John’s company, and it’s his vision and product ideas that are going to make this company successful. “I’m just the old dog. I’ve got the experience. So my job is simply to help John identify his requirements—what he needs to do to get what he wants—and then


help him find the resources to meet those requirements so we can move the company on down the road.” In practical terms, this has meant a series of steep hurdles. One by one QuadshoX is overcoming them, qualifying the company to succeed alongside established vendors in the wheelchair accessory market. One of the most critical hurdles was getting approval of the FDA, the agency guaranteeing the safety and performance of wheelchair accessories and overseeing providers of Class 1 medical devices. This meant finding a manufacturing partner with the necessary certifications to meet FDA requirements, plus the skills and willingness to tweak QuadshoX designs, bringing them into compliance with FDA guidelines. John says, “QuadshoX was extremely fortunate to contract with Minco Manufacturing. We chose them because of the heart of their management team.” The second major hurdle has taken a bit longer. QuadshoX is awaiting response to their application for a PDAC, the pricing code that enables distributors and users to file for reimbursement for the devices from Medicare and Medicaid.


The team is confident. “No one else is doing what we do. For now, QuadshoX has this niche to itself,” Cobb says. Morris, ever the staunch advocate for an underserved disabled population, stresses, “The public needs to understand the medical necessity of shock absorbers for people who have to sit in these chairs 16 hours a day. This is our mobility; why would you not add something like this to a wheelchair?” The QuadshoX management team (Morris and Cobb, joined by Arianna Kilmer, handling Finance and Administration) sees nothing but positive indications going into 2016: • The Company boasts a growing number of satisfied beta-testers and early adopters and posts glowing testimonials affirming the medical benefits of the new suspension system. • Management anticipates finished inventory (QuadshoX and retrofit kits) on the shelf by early March and has lined up a highly capable partner to handle product fulfillment when orders come in. In an aside, Arianna mentions that the fulfillment partner provides

regular employment within the disabled community, an important consideration for the QuadshoX team. • Morris even hints at a rollout of new products, including QuadshoX adapted for the pediatric market. Month after month, QuadshoX moves closer to John’s highest aspiration: helping his everyday heroes, the other people sitting in wheelchairs who get up each day and contribute to their community without complaint. John just wants to make their lives a little easier. No doubt, this capable team is poised to meet their destiny. QuadshoX is about to show the world the bright new future of products “made for people in wheelchairs, by people in wheelchairs.” Elissa J. Tivona is a busy journalist and academic. She has had the great privilege to travel internationally to present her work in peace and conflict studies but is always grateful to return home to beautiful Northern Colorado where she lives, writes,and teaches at CSU.


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Baa, ram, ewe!

Watching the sheep run from pen to field at Ewe Bet Ranch in southeast Loveland, it’s hard to not raise this rallying cry from Babe, the 1995 movie about a pig who learns to herd sheep and wins the hearts of everyone he encounters.



Photos: Rebecca Caridad of Manzanita

Owned by the Beemer family, Ewe Bet Ranch raises Rambouillet, a breed developed in 1786 when King Louis XVI purchased a large flock of Spanish Merinos and crossed them with English long-wool breeds. The resulting dual-purpose breed produces both wool and meat. Terese Beemer is proud of her flock and smiles and wags her head when asked how many sheep are on the ranch. “Never ask a rancher that question,” she says. “It’s like asking someone what their account balance is. You just don’t do it.” Lesson learned. Sheep have a long and storied history in Colorado. The legends are true—cattlemen and sheep ranchers were at odds, sometimes with deadly results, starting in the late 1800’s when they vied for range resources. Even now, it’s not uncommon for them to gaze upon each other with a stink eye. The daughter of a cattleman, Terese remembers when she received her first lamb as a child. It was a gift from a neighbor and didn’t sit well with her cattle rancher father. But she fell in love with the tiny, wooly creatures and has been raising sheep almost continually ever since. Today she is a leader in the Larimer County sheep industry, not only as a rancher but as a steward, teaching the next generation of young farmers. Her own three children were active in 4-H, raising and showing award-winning Rambouillet. Colorado State University students in veterinary and agricultural tracts work as interns on Ewe Bet. Terese spins the wool NOCO Wellness 2016

shorn from her own sheep and creates knitted and crocheted items. She volunteers with high school students, teaching them needlecraft to make caps and afghans for local hospital patients. Passing on this legacy is very gratifying. Ewe Bet Ranch supplies beast + bottle, a Denver farm-to-table restaurant with fresh lamb. Additionally, several individual families purchase a lamb every year, though it’s not a part of the business Terese is trying to grow. Working with the restaurant is more than a full-time job. Executive Chef Paul Riley is dedicated to using the entire animal, a practice known as nose-to-tail eating, where every part of the animal is utilized in some fashion. The practice dates back to the days when farmers made use of every part, ensuring their families had enough food to last through the winter. Nose-to-tail eating is sustainable and results in little waste. It’s also a way for Foodies to experience cuts of meat that would be difficult to find in grocery stores or butcher shops. Ewe Bet hosts tours and special events at the ranch for beast + bottle’s staff, giving them an upclose and personal view of sheep ranching and how Ewe Bet works with their animals. “We treat each and every one of them with dignity and respect,” says Terese. “It’s what they deserve.” T.R. Shuttleworth, Executive Chef at Sonny Lubick’s Steakhouse in Fort Collins, serves up a Colorado rack of lamb on his dinner menu. Paired with celery root

purée, roasted vegetables, and truffle-dill vinaigrette, it’s a favorite among discerning clientele. “There is that customer who wants something other than beef, even though Sonny Lubick’s is a steakhouse,” he says. He sources his lamb from a producer in Greeley. “It’s so much fresher and more flavorful than lamb from New Zealand or Australia. And I like knowing I’m working with local resources.” Hyper-local sourcing is predicted to be one of 2016’s biggest restaurant trends, according to a report issued by the National Restaurant Association. While that typically means restaurant gardens and on-site brewing, raising the animals is not practical. Therefore, chefs seek out local sources, like Ewe Bet, for their meats. Executive Chef Matt Smith, of Loveland’s Door 222 Food and Drink, loves lamb, especially Colorado lamb. He sources his lamb from Mountain States Rosen, a collective of Colorado and other Rocky Mountain lamb ranchers. His braised Colorado lamb uses the lamb neck and is prepared with pappardelle pasta and a tomato ragu with Hazel Dell Mushrooms, garlic fondue, and arugula. The wide pasta ribbons are a perfect foil for the rich, aromatic, and flavorful topping. For lunch, try the roasted lamb tacos with cilantro slaw on the side. “Lamb is a good alternative to beef,” says Matt. “Being new to Northern Colorado, it’s really cool to use something known worldwide to be a superior product and to support local farmers and commerce.


Photos: Rebecca Caridad of Manzanita

The flavor profile of Colorado lamb is a little sweeter than New Zealand lamb.” Americans consume about a pound of lamb a year, compared to Australia and New Zealand, where the average annual per capita consumption is closer to 25 pounds. In parts of North Africa, the Middle East, India, and Europe, lamb is the primary source of animal protein due to its relative economic benefit over raising cattle, which takes a higher toll on limited natural resources and is much more expensive to raise. It’s the go-to meat in many ethnic cuisines. Nutritionally, lamb is a very healthy meat and an excellent source of Vitamin B12, niacin, zinc, and selenium. A three-ounce serving of lamb contains only 170 calories and provides approximately 50 percent of daily protein needs. That same serving has five times more omega-3 fatty acid than the same serving size of beef and about 3.3 grams of heart-healthy monounsaturated fat. Good for healthy eating, good for the local economy, and good for your taste buds, Colorado lamb is worthy of your grocery list or ordering at your favorite restaurant. Ewe’ll be glad you gave lamb a try. Michelle Venus is a freelance writer living in Fort Collins.

Where to Buy Colorado Lamb Green Dog Farm CSA, Fort Collins Jodar Farms, Fort Collins

Napa Valley Lamb Company, Loveland Grant Family Farms CSA, Wellington Rising Sun Farm, Wellington Local Motion CSA, Eaton

Hi Ho Sheep Farm, Fort Collins Natural Lamb Co-op, Loveland D&T Freezer Meats, Loveland Choice City Butcher & Deli (special order), Fort Collins

Beaver’s Market (can special order fresh lamb, carries frozen chops and ground lamb), Fort Collins Whole Foods, Fort Collins

Natural Grocers, Fort Collins and Greeley Innovative Foods, Eaton

The Boar and Bull Butcher Shop, Loveland



ORZO WITH LAMB, OLIVES, AND FETA Serves 2 Ingredients: 6 ounces lean ground lamb 1 1/2 teaspoons olive oil
 1 large onion, finely chopped 3 cloves garlic, minced 1 teaspoon ground cinnamon 1/2 teaspoon crumbled dried rosemary or oregano 1/4 teaspoon crushed red pepper (optional) One 14-ounce can whole tomatoes, undrained 2 Tablespoons chopped, pitted black olives Salt & freshly ground black pepper, to taste 12 ounces orzo 1/4 cup crumbled feta cheese

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Directions: Put a large pot of salted water on to boil. Cook lamb (or beef ) in a small skillet over medium heat, stirring, until browned, three to five minutes. Drain in a sieve set over a bowl. Heat oil in a Dutch oven or large deep skillet over medium heat. Add onion and cook, stirring, until softened, four to five minutes. Add garlic, cinnamon, rosemary (or oregano) and crushed red pepper, if using; cook, stirring, until fragrant, about one minute more. Add lamb (or beef ). Puree tomatoes and their juices in a food processor until smooth. Add to the meat mixture and cook, stirring occasionally, until the sauce is thickened, about 10 minutes. Remove from heat and stir in olives. Season with salt and pepper. Meanwhile, cook orzo until just tender, about eight minutes or according to package directions. Drain and toss with the sauce. Serve garnished with feta.



Ingredients: Lamb 2 cans (14.9 ounces each) Guinness速 or your favorite dark beer 3/4 cup clover honey 2 Tablespoons chopped fresh thyme 1 Tablespoon black peppercorns 2 American Lamb loin, trimmed of surface fat and silver skin 1 Tablespoon olive oil 2 cups lamb or veal broth prepared from demi glace 1/4 cup chilled butter, cut into chunks 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1 bunch Chervil for garnish Braised Cipollini Onions 2 Tablespoons olive oil 16 cipollini onions, peeled 2 cups reserved Guinness速 marinade 2 cups chicken broth 2 Tablespoons butter 1 Tablespoon clover honey 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper Roasted Yukon Gold Potatoes 4 to 5 large Yukon Gold potatoes 3 Tablespoons unsalted butter, divided Salt, to taste Freshly ground pepper, to taste 2 Tablespoons chopped fresh Italian parsley

Directions: Lamb In saucepan, combine beer, honey, thyme, and peppercorns. Cook over medium-low heat, stirring until honey dissolves; chill. Reserve 1 1/2 cups marinade for cipollini onions, reserve 1 1/2 cups of marinade for sauce. Place lamb in sealable plastic bag and pour remaining chilled marinade over lamb. Seal, refrigerate, and marinate for two to four hours. Remove lamb from marinade, discarding marinade. In a large skillet, heat oil over medium-high heat. Add lamb and quickly brown on both sides, place in shallow roasting pan. Roast lamb in 400-degree F oven and cook until desired doneness (about 16 to 18 minutes for medium-rare). Cover and let stand for five to 10 minutes. Internal temperature will rise approximately five to 10 degrees upon standing. To make sauce: Pour reserved marinade for sauce and juice from cooked onions into a medium saucepan and cook over medium-high heat until reduced to about 1 1/4 cups. Add the lamb broth from demi glace and heat through; add butter, stirring until melted. Season with salt and pepper, keep warm. Tip: Lamb or veal demi glace may be purchased at www. or at Whole Foods Market. Prepare according to package directions. Braised Cipollini Onions In a large skillet, heat oil over medium-high heat. Add onions, cook, and stir until nicely browned on all sides. Using slotted spoon, transfer onions to a casserole dish with cover. Pour off excess oil and deglaze the skillet with reserved two cups of Guinness速 marinade; cook over medium-high heat until reduced by half to one cup. Add chicken broth and bring to a boil; pour over onions in baking dish. Cover and bake in 400-degrees F oven until onions are tender, about 30 minutes. Remove onions from juice and keep warm. Reserve the juice for lamb sauce. Just before serving, melt butter and honey in a large skillet, add onions, and cook over medium-high heat until nicely glazed; season with salt and pepper. Hint: Cipollini onions are sweet, yellow, flatly shaped onions. If onions are smaller than 1 1/2-inch in diameter, increase the number of onions to 20 to 24. Roasted Yukon Gold Potatoes Cut potatoes into neat 3/4-inch squares. Melt 1 1/2 tablespoons butter in large skillet; add half of the potatoes and cook over medium-high heat, tossing gently until browned lightly on all sides. Repeat process preparing all potatoes. Spread potatoes onto large jelly roll pan and season with salt and pepper. Bake in a 400-degree F oven until tender, about 10 minutes. Keep warm and toss with chopped Italian parsley just before serving. To serve: Divide potatoes evenly among four warm plates. Carve lamb loin and fan over potatoes; top with onions. Drizzle sauce all around the plate and garnish with chervil sprigs. Serve remaining sauce on the side.




GOOD DESIGN LEADS TO FANTASTIC LANDSCAPES Landscaping, at times, can be the most enjoyable part of the construction process for people moving into a new home, or renovating an existing one. To ensure the finished product exceeds expectations, the design phase may be the most critical part of the project. Working towards a desirable landscape, the designer must have a strong knowledge of construction methods, art elements and design principles. One of the main purposes for landscaping is beautification and to seamlessly blend architecture into the natural surroundings. Another purpose is personal enjoyment and increasing the functionality of a space. With so many choices in materials and methods, the help of a designer can ensure a thoughtful approach to the project and increase the likelihood that these goals are fulfilled. Alpine Garden’s design staff will use their expertise in these areas, along with your own ideas, to create a truly enjoyable and beautiful landscape for many years to come. Call Alpine Gardens today to schedule your appointment with their design team: (970) 226-2296 or visit

7029 S. College Avenue,Fort Collins, CO, 80525 (970) 226-2296 |

Style 2013


WELLNESS {healthy you}

Soothing with Scents Essential Oils and Aromatherapy

Essential oils continue to gain attention in both the consumer markets and the healthcare arena. The global essential oil market size was estimated at US $5.51 billion in 2014 and is expected to reach $11.67 billion by 2022, according to a new report by Grand View Research, Inc. “Essential oils are so named because they are essential for the survival of a plant,” explains Shonna Kempter, functional nutritionist, certified holistic practitioner, and certified aromatherapist at Earth Energy



CAVEAT • • • • • • • •

Never ingest anything unless working with a qualified professional. Tell your doctor about any internal use especially when children are involved. Avoid using essential oils on babies under one year of age because they have very sensitive skin. Avoid aromatherapy for pets unless done by a certified aroma practitioner with a history of working with pets. Cats’ livers don’t handle toxins well so be cautious even with diffusing. Avoid putting essential oils in humidifiers because they can break down plastic. Always use glass bottles when using essential oils for cleaning or room sprays. Citrus oils can dissolve wood finishes, so use caution when using on counters or cupboards. STYLEMAGAZINECOLORADO.COM

NOCO Wellness 2016

keeps us awake and alert, and it’s good for memory and recall.” She suggests working with professional aromatherapists. “Essential oils affect everyone differently, which is a good reason for professional guidance. My philosophy is less is more. I dilute them first and see how they do on an individual. You need to treat essential oils like something a doctor would prescribe. They can be potent and must be used with care.” Jenn McGlue, who works in sales advertising at iHeart Media, has used essential oils and aromatherapy for many years. “I believe in letting my body heal naturally,” she says. “If I feel I’m coming down with something, I put eucalyptus on my feet, put on socks, and go to sleep.” For her daughters, ages three and four, at the beginning of a cough or cold, she puts a combination of Frankincense and peppermint in the bathtub, turns on the steam shower, and has them sit in the room and inhale the steam. “It really seems to help. If I’m sick, I put peppermint and eucalyptus in a diffuser by my bedside.” Not everyone is a believer, she says. “My husband calls it ‘witchcraft,’ but he uses it.” She tells the story of her husband’s foot injury. Kevin, the Colorado Eagles Hockey play-by-play announcer, had a game to call. “I gave him a pain cream I made and the pain went away. He even took a cotton ball soaked with it to the game and reapplied it. He made it through the game.” McGlue uses essential oils in other topical ways. “I have a peppermint and lavender concoction I mix with coconut oil you can rub on your temples for headaches. What’s the harm? Instead of taking an Advil immediately, try this, wait an hour, and if it doesn’t work, take the Advil.” The increase in interest is a doubleedged sword McGlue says. “Because it’s trendy, it’s easier for people to find new ways to use oils. But it’s also increased the discussion from people who think it’s a hoax.” The bottom line for McGlue: “There’s no harm, and I believe there’s a better benefit.”

Kay Rios, Ph.D., is a freelance writer based in Fort Collins. She is currently working on a collection of creative non-fiction essays and a mystery series.

Photo: Richard Haro

Wellness and manager of Healing Gardens Medicinal Store. “They are meant to protect plants from anything in the environment: from the sun, viruses, and predators. They help plants adapt to the environment.” Translated into human use, essential oils are the basic materials of aromatherapy. “Some essential oils are antibacterial, antifungal, and antiviral,” Kempter says. “They are very versatile and can be used for a wide range of things. When people think of aromatherapy, often they think of diffusers and inhaling, but essential oils can also be used topically. We make a number of personal care products with them.” Essential oils have been used for therapeutic purposes for nearly 6,000 years. Chinese, Indians, Egyptians, Greeks, and Romans used them in cosmetics, perfumes, and also for spiritual, therapeutic, hygienic, and ritualistic purposes. René-Maurice Gattefossé, a French chemist, is credited with discovering the healing properties of lavender oil when he applied it to a burn on his hand after an explosion in his laboratory. As he began to analyze the chemical properties of essential oils, he looked at how they were used to treat burns, skin infections, gangrene, and wounds in World War I soldiers. In 1928, he coined the term aromatherapy. Even with the long history of use, little published research exists on essential oils and aromatherapy. The Center for Spirituality and Healing at the University of Minnesota reports that’s changing with clinical studies currently underway in Europe, Australia, Japan, India, the U.S., and Canada. They also indicate existing research studies have shown positive effects for a variety of health concerns including infections, pain, anxiety, depression, premenstrual syndrome, and nausea. While researchers are not entirely clear as to how aromatherapy works, some believe it’s related to the sense of smell’s direct connection to parts of the brain (the amygdala and hippocampus) where emotions and memories are stored. So breathing in essential oil molecules may stimulate these parts of the brain, influencing physical, emotional, and mental health. Kempter has found that aromatherapy helps with heightened spiritual awareness and cognitive function. “One of my favorites is to use three drops of peppermint and three drops of rosemary in a diffuser while my 15 year old daughter and I study. It

Helpful Recipes (provided by Shonna Kempter)

Peaceful Night Diffuser Recipe › › ›

4 drops Lavender 3 drops Sweet Orange 3 drops Frankincense

Gentle Detox Bath › › › › › ›

1/2 cup of Epson Salt 1/2 cup Himalayan Salt 2 Tablespoons Baking Soda 5 drops Lavender 2 drops Cedar Wood Mix in glass container before adding to a warm bath.

First Aid Spray › › › › ›

4-ounce glass spray bottle 3 drops Tea Tree 3 drops Helichrysum 2 drops Lavender Fill the remainder of the bottle with distilled water.

Citrus-Rosemary Disinfectant Room Spray › › › › › › ›

4-ounce glass spray bottle 1 Tablespoon vodka 5 drops Lemon 5 drops Sweet Orange 3 drops Bergamont 2 drops Rosemary Fill the remainder of the bottle with distilled water


WELLNESS {healthy you}


Home Spa Treatments to Help You Relax and Rejuvenate BY SUE MOSEBAR

With the rush of the world today—from work and home projects, difficult co-workers, frantic families, and stressful commutes—it’s often hard to even take an extra breath. Much less enjoy “me time” at a luxury spa to relax and rejuvenate.



Building a Better Bath

Fortunately, with the advent of indoor plumbing, we can all create our own home sanctuaries to indulge, refresh, and come back better than before, ready to take on the challenges of modern life. Setting the stage er… bathroom While the goal is not to add yet another check to your overlong to-do list, when you’re looking to take care of yourself, it’s best to start in a clean, sweet-smelling space. So take five to 10 minutes to spruce up your “spa” before you begin, and set out your NOCO Wellness 2016

Baking soda to calm irritated skin

Cinnamon to invigorate

Epsom salts to reduce inflammation and enhance relaxation

Essential oils of your choice to enhance relaxation, invigorate, or just because you enjoy the scent

Ginger to detox and help relieve winter cold and flu symptoms

Honey to smooth and soften

Lavender (flowers or essential oil) for stress and muscle relief and to reduce inflammation

Green tea for detoxing and balance

Lemon juice to revive and shrink pores

Milk to sooth and calm (especially sun or wind burned skin)

Olive oil for intense moisturizing

tools: a soft, fluffy towel and bathrobe, your favorite soaps, lotions, and bath additions, candles if you so choose, and music of your choice. Then lock the door—add a do not disturb sign so there are no interruptions. This is your time! If you have a heater in your bathroom, now’s the time to turn it on as you fill up your bathtub with warm water. Lower the lights, turn on some soft music, and light some strategically placed candles around the tub for extra ambiance. Aren’t you already feeling more relaxed?

Exfoliate and stimulate As your skin tries to cope with the dryness of winter, look to dry brushing. That is, take a very soft-bristled brush and sweep it gently over your skin. It’s a great way to remove dead skins cells and is believed to be a more effective way to exfoliate than scrubbing down in the shower. “Just make sure you’re only brushing healthy skin without any cuts, scabs, or inflammation,” says Loveland-based esthetician Cassandra Montgomery. “And keep it gentle. Overbrushing can actually damage skin.”


Mask it Whether you stare at a computer screen all day long or keep your face smiling or neutral as you work with the public, the muscles in your face can feel tight, the skin can feel stretched, and as it’s winter, you likely feel dry no matter what you do. Take a few minutes to mix up a delicious winter mask. Take a half cup of oats with a half cup of honey and throw them in a blender for one of the easiest and most effective masks. This combination exfoliates as it soothes. “This is a terrific mask recipe, especially for people who experience inflamed blemishes or rosacea,” explains Montgomery. Another simple, inexpensive mask is to mix powered milk with just enough water to make a paste. Smooth the paste onto your face and let it dry as you soak the rest of your body. Soak it up Now that the bath is filled, it’s just about time to let that stress melt away. But you don’t need to go with just warm water. Depending on the condition of your skin and the purpose of your bath, you can add different bath ingredients—from bubbles to Epson salts—for a more moisturizing, relaxing, or invigorating experience. One of the most common winter bath recipes is super easy: add one cup of Epson salts, one cup of baking soda, and five to 10 drops of your favorite essential oil, such as lavender, Young Living’s Peace and Calming or Gentle Baby for relaxation, or go with ginger, peppermint, or citrus scents to invigorate. Now all that’s left is to slide in. Ahhh…. Relax and let the peace and calm settle in. Close your eyes and use the time to focus on your breath and meditate as your muscles and mind relax. For even greater relaxation, place a warm, wet towel across your face and forget about any remaining stress as you indulge in this much-deserved me time. Pat down and moisturize After you’ve melted your tension away, it’s time to dry off. Be gentle with your skin by softly patting down rather than vigorously rubbing, but do dry off completely. This will



...a full service agency you can trust! Seniors Helping Seniors® is prevent odor-causing bacteria from finding a home. Then slather on your favorite lotion. “It is very important to moisturize, especially after exfoliating,” adds Montgomery. “This will help you avoid a tight, dry feeling after drying off. I recommend a moisturizer that contains Vitamin C.” Now, take another deep breath and let the relaxation linger for just a little longer before jumping into your day. All the stressors you just let go… they can wait. A native of Northern Colorado, Sue Mosebar is Editor of NOCO Wellness. Passionate about Northern Colorado, its community, and, most importantly, the people and lifestyle, Sue is proud to call Loveland home.

NOCO Wellness 2016

dedicated to the safety and health of all loved ones who want to maintain their independence. Services include... • Coordination of Care Services • Certified VA Outreach Coordinator • Experienced staff including RN to plan and manage care

Contact us today at 970-631-8251 We are available 24 hours a day, 7 days a week. 2290 E. Prospect Rd., Suite 4, Fort Collins ©2016 Seniors Helping Seniors. Each office is independently owned and operated. All trademarks are registered trademarks of Corporates MutalResources Inc. Not all services are available in all areas.

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“Leaders in Dementia Care” License #04N661


WELLNESS {healthy you}



Foods with sugar are often the first targeted for elimination when people go on diets, and for good reason. But if you are considering cutting sugar out of your diet, you might find it harder than you thought. Read random labels of canned or frozen goods, and you’ll find sugar (also known as cane sugar, evaporated cane juice, dextrose, maltose, and many other names) in the least expected places—processed foods, ketchup, canned goods, bread, and more. Not just in the obvious culprits. According to Bill Jenkins, owner of Natural Health Center of the Rockies in Fort Collins with a doctorate in naturopathic science, if anything has more than six grams of sugar per serving, it has added sugar. And that’s not good. Those participating in a 15-year study,


published in JAMA Internal Medicine in 2014, whose diets contained 25 percent or more of added sugar were twice as likely to die from heart disease as those whose diets contained less than 10 percent of added sugar, regardless of age, sex, body-mass index, or physical activity level. According to, calorieheavy and nutrition-lacking sugar is linked to the development of diabetes, heart disease, depression, and cavities. Jenkins notes that sugar also can increase the risk of Crohn’s disease, feed some cancers, decrease growth hormones, and contribute to a host of other health issues. Sugar also triggers the release of chemicals that set off the brain’s pleasure center; therefore, the more sugar you consume, the more you need that “fix,” and the harder it is to quit eating it, reports. Jenkins recommends replacing white

refined sugar—one cup of which contains 774 calories and 200 grams of sugar—in baking or finding products made with natural alternatives such as coconut sugar, honey, agave nectar, stevia, zylitol, and brown rice sugar or syrup. These products don’t have the addictive qualities refined sugar does, and they often have fewer or no calories. Here’s the rundown of a few of the sweet alternatives and how much to use when cooking or baking, according to Popsugar. com: Agave nectar or agave syrup (449 calories, 100.3 grams sugar): Produced from the same spiky plant as tequila, agave is lower on the glycemic index, so there’s no spike in blood sugar levels. It is still processed, but not with the same dangerous chemicals as sugarcane, Jenkins notes. Baking tips: Replace two-thirds cup STYLEMAGAZINECOLORADO.COM

for every cup of sugar. Since it is a syrup, reduce the amount of liquid in the recipe by one-quarter cup. Combine agave with the liquid or fats in the recipe before adding to the dry ingredients to prevent oil from layering on top. Since agave browns faster, lower the oven temperature by 25 degrees and line the pan with parchment paper. Honey (773 calories, 209 grams sugar): Offers 132 milligrams of potassium and may help reduce sore throats. Raw honey is rich in vitamins B and C. Baking tips: Replace three-fourths cup for every cup of sugar. Decrease the liquid in recipe by one-fifth, and lower the baking temp by 25 degrees to prevent browning. Maple Syrup (600 calories, 159 grams sugar): A one-cup serving offers 180 milligrams of calcium and contains manganese, iron, and zinc important for a strong immune system. It also contains 322 milligrams of omega-6 fatty acids. Always use real maple syrup—not maple flavored. Baking tips: Replace three-fourths cup for every cup of sugar. Reduce the amount of liquid in recipes by three tablespoons for each cup of maple syrup used. Baked goods will have a brownish tint and also brown much faster, so bake for less time or lower the oven temperature by 25 degrees. Stevia (Pyure Bakeable Blend; 0 calories, 0 grams sugar): Made from the stevia leave’s sweet glycoside components, some research shows stevia can lower blood pressure and blood sugar levels; its lack of calories may help with weight management. Baking tips: Replace one-half cup for every cup of sugar. Reduce pan size and baking temperature by 25 percent, add an additional egg white, or slightly increase baking powder/soda, and add fruit puree or yogurt for moistness. There are several more sweet options, and a quick Internet search provides a wealth of information to help you on your path to a sugar-free-but-not-free-fromsweets diet. Kelly K. Serrano is a writer/editor, owner of communications company BizSpeak, a CSU journalism graduate, and mom of two teenagers.

NOCO Wellness 2016


WELLNESS {fitness}

Core Matters A Tight Tummy Affects More Than Just How Clothes Fit BY KYLE EUSTICE



Photos: Marcus Edwards

Tabloids love to flaunt Hollywood women in their bikinis boasting the everelusive tight and flat midsection. But, sadly, not everyone has been blessed with a flat stomach. In fact, most people have to work tirelessly at it. However, a strong core is not just aesthetically desirable: it’s also crucial for maintaining an overall healthy body—both inside and out. According to Michelle Stout, personal trainer at Miramont Lifestyle Fitness in Fort Collins, the core is your personal powerhouse.

NOCO Wellness 2016

“Our core plays a role in everything we do on a daily basis,” Stout explains. “It helps protect our inner organs and central nervous system and helps relieve pressure on the spinal cord. It is the link between the upper body and lower body and also maintains how strong our entire bodies are.” There is a common misconception that the core muscles of the body only include the abdominal muscles, but the core actually includes three abdominal layers as well as the glutes, pelvic floor,

diaphragm, hip flexors, and muscles that stabilize the spinal column. Kayla Nuss, Assistant Manager for Group Exercise at Miramont Lifestyle Fitness, teaches a class specifically aimed at strengthening the core and reiterates its importance in physical fitness. “Core muscles have a variety of important functions, and strengthening them has a number of benefits,” Nuss shares. “When a person slips on an icy patch but is able to brace and regain balance, it is in part due to engaged core musculature.”


A strong core can also improve athletic performance. Improving glute strength and responsiveness can make someone a faster runner, while abdominal strength and flexibility can improve performance in sports like golf, baseball, and swimming. In general, having a strong core can help both weekend warriors and elite athletes perform better. It also helps dayto-day activities. “Normal day-to-day activities like sitting up in bed, showering, gardening, or walking would be impossible without a strong core,” Stout says. “The weaker the core is, the less balance and stability a person has. A stronger core helps decrease the chance of falling or tripping while doing daily activities and sports. It also really helps with posture and the reduction of back pain.” It’s easier to straighten or maintain your posture when the core is stronger, as the core plays a role in reducing wear and tear on the spine. Stout recommends sitting up tall on the sits bones and pulling the bellybutton into the spine, not arching or rounding your low back. These simple moves help with correct posture and help eliminate the pressure on the back. “Strong core muscles protect the back and spine from injury,” Nuss adds. A strong back and strong core work in tandem. A healthy core helps protect the back. Without a strong back, it’s harder to develop a strong core. Similarly, without a strong core, a strong back is impossible. “Most back pain originates from a weak core and overworking back muscles,” Stout explains. “The more you lift with your back, which is not proper lifting form, the more strain you put on the back and more pain you will feel. A good core workout targets the upper abs [rectus abdominis], the inner deep abs [transverse abdominis], your side abs [internal and external obliques], back muscles, and glutes. Remember, everything in your body is intertwined.” Attaining a healthy core takes diligence, consistency, and time. It’s important to remember not to overwork the muscles. Just like any other muscle group, if they are trained every day, they become fatigued. “In general, muscle growth occurs when we cause small tears, or micro trauma, to the muscle tissue,” Nuss says. “Our bodies synthesize proteins that fill



in those small tears, resulting in stronger muscles. The same principles apply to the core muscles. To allow for adequate recovery, I suggest individuals participate in one to two core workouts per week, with at least one day in between. I also suggest people consume a meal or snack containing protein post-workout to aid recovery.” Stout varies a little bit on how often to work out the core, but the overall concept is the same. She recommends three days a week with a rest day in between and a varied core program. Ultimately, it’s about an overall fitness program. Core workouts are only part of the equation. “Planks, bicycles, side planks, AbMat sit ups, supermans, and toes-to-bar are all great core movements,” she says. “Ditch the crunches and regular sit ups. Pay attention to your low back and make sure it is not taking on the stress of a weak core. Your core should be engaged throughout every movement. You also want to make sure your workout program involves functional training and balance exercises like deadlifts, squats, and exercises on BOSU balls or balance boards.” “Individuals can also engage the core musculature while participating in other strength training exercises,” Nuss says. “I encourage individuals to imagine they are zipping up a pair of pants that is just one size too small. Bracing the abdominals in this way is an excellent way to strengthen those muscles while also working other large muscle groups.” “Your core is one of the most important muscles to train,” Stout adds. “It also helps you feel more confident in clothes and swimsuits. Yes, having a six-pack would be amazing, but realizing your core is strong from the inside-out should make you feel even better.”

Kyle Eustice was born and raised in Omaha, Nebraska, but spent five years living in Santa Fe, New Mexico. She is now an editorial contributor to publications like Thrasher Skateboard Magazine, Wax Poetics, Ghettoblaster, The Source and The Coloradoan. A fierce outdoor enthusiast, Fort Collins has given her the ideal location to explore the vast Rocky Mountain region.

NOCO Wellness 2016

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WELLNESS {fitness}

Put Your Back Into It BY KELLY K. SERRANO

“If you would seek health, look first to the spine.” –Socrates From the way people generally feel on any given day to whether they can physically do what their lives require often comes down to one thing: their backs. Unfortunately, so many of us fail to do what we need to do to keep moving—which is move! Sadly, as many as 80 percent of Americans experience back pain at some point in their lives. “The spine and everything around the spine is one of the most important things we have,” says Sarah Awe, owner and personal trainer at Become Fit, a Fort Collins personal training studio. “It carries us around all day, so it’s pretty important to pay attention to.” Paula Nickel, licensed physical therapist and owner of Performance Physical Therapy in Fort Collins, says sitting all day—as many do for their jobs—can flatten the lower back curve and cause disks to protrude backward, touching nerves and causing pain. “I see office workers way more than I see construction workers,” she shares. Touchy Triggers Even simple movements can trigger back issues, Awe says. “Getting out of bed is risky. Picking up a baby, picking up a newspaper, or tying your shoes is often when people injure themselves— it’s doing the little things when we’re not paying attention to correct alignment, posture, and core activation,” she explains. “You can trigger back spasms or any array of spinal injuries. When people say ‘I threw my back out,’ it could mean they have bulging or herniating disks. It’s not a fun thing, and it affects everything you do, making it exponentially more difficult.” Grey Rudolph, director of therapy operations for Orthopaedic and Spine Center of the Rockies, agrees. “Just about anything can hurt your back; incorrect lifting (lifting with the back, not the knees) can cause problems,” he says. “Anything that’s extremely repetitive—bending, snow shoveling, yard work— can strain the back.” Which is why it’s best to address the back from the start of the day, slowly bending backward first, and then filling 10 minutes with plenty of backward bending, walking, jumping jacks, and other exercises after climbing out of bed, Nickel says. On the Job Sitting too much and not moving enough can cause any number



Photos: Marcus Edwards

Physical Therapist Paula Nickel is using a muscle activation technique on patient Chad Buckendahl's Gluteus maximus.

of problems with the back, from general arthritic changes to issues with disks, Rudolph says, so it’s important to sit and operate in a position that has the least negative impact. But experts locally and beyond disagree as to how that looks. Rudolph recommends what’s been suggested for years as the correct posture of 90-degree angles of the legs, hips, and arms, with the computer screen at eye level and feet flat on the floor. “If you’re at a desk or spend a lot of time sitting, it’s important to be ergonomically set up,” he says. “Make sure the workstation you’re at is well set up specifically for you.” But Nickel suggests that recent studies have found such a setup ranks third for the pressure it puts on disks (the second would be leaning forward while sitting, and the first would be sitting, leaning forward, and pushing on a weight, like with an abdomen machine). Instead, she recommends having a chair high enough to create a 130-degree angle at the hip while sitting on the edge, so the person leans forward slightly, and all the pressure reverts to the feet—not the back. It requires raising the computer monitor and keyboard so the arms remain at a 90-degree angle and the eyes still look straight ahead at the screen. All three local experts agree people should not sit for more than an hour without getting up to move and even stretch and do exercises. Awe recommends flexing at the hips, rolling the shoulders, and squeezing the shoulder blades together. If someone is NOCO Wellness 2016

occupied for more than an hour, then the goal is to exercise and stretch as soon as possible afterward. Those with desk jobs should do 10 to 15 backbends with the hands in the small of the back every hour, Nickel advises. And Rudoph also suggests toe touches, hamstring stretches, and lower body rotations, swinging the knees from one side to the other while lying on the floor. Working Out the Back Outside of work, Rudolph suggests regular physical activity, even if it’s just walking 20 to 30 minutes several times a week to address chronic or frequent back pain. “We’re not entirely sure, but it seems to mobilize our spines a little bit, loosens things up, increases circulation,” he says. “Study after study shows that if you’re having back pain, go for a walk.” He also recommends Pilates and yoga taught by certified instructors to strengthen core muscles, including the back, as well as exercises that build core strength and build stability, such as alternate arm and leg raises while on all fours. Awe notes that exercise is “a full-body thing,” so the back benefits from any exercise. She also suggests using a foam roller, starting from the feet all the way to the thoracic spine (middle to upper back) area and, if it’s in the budget, seeing a massage therapist once a month. Pain, No Gain Rudolph, Awe, and Nickel all agree that if someone is already suffering from

ongoing back pain, they should see a doctor and perhaps a physical therapist before engaging in exercises. Someone sitting all day with low back pain may not need the same exercises as someone standing all day with low back pain needs, Awe says. People should also pay attention to their bodies. “As long as the exercise feels okay, that’s fine, but if you have pain at all, it may not be the best exercise to do,” she notes. “You need to pay attention to your whole body. If there’s pain somewhere, examine everything, not just where the pain is.” Stiffness and tightness while recovering from a back issue are a sign the back is healing, Nickel says. However, if they are just showing up, they are symptoms of a potential back issue, and you should address it with the suggested exercises and possibly a doctor. Rudolph adds, “If you’re having back problems, get them checked out because many different things can go wrong with the spine. What can be a good exercise for one condition can be horrible for another.” Bottom line: to protect your back, it pays to give your back and core daily attention with the tools and suggestions discussed above. Go ahead, stand up, and do a couple of backbends now, just for the health of it.

Kelly K. Serrano is a writer/editor, owner of communications company BizSpeak, a CSU journalism graduate, and mom of two teenagers.


WELLNESS {fitness}


Getting your groove on is essential when working out, and music is the most integral part of that. But what tunes can help you maintain a steady rhythmic pulse while having fun? Workouts are personal. What you listen to during your workout is even more personal. As a certified personal trainer, health coach, and owner of 43 Fitness, Cassye Delphy knows exactly how primal and important rhythm and music can be for a successful day at the gym. “Music is a big deal. It can help you get motivated and push you through a workout,” emphasizes Delphy. “One time I actually drove home to get my iPod because it’s that important to me.” Delphy indicated that she handpicks songs for her own personal workouts but highly recommends Pandora to her clients and for general listening in the gym. “If it’s cardio, the rhythm of the music is very important. If you are lifting weights, you just have to like it and be into it; the music does not have to be fast and energetic.” Cassye Delphy’s top 5 Pandora stations 1. Hip-Hop (old school and current) 2. Papa Roach (alternative) 3. Bootylicious 4. Hoobastank 5. Justin Beiber (influenced by her 11 year old) At Reve Fitness by Miramont, general


manager Jennifer Applegate has a hard time working out without music and appreciates the positive impact that tunes can have for fitness. “Music improves results by acting as a motivational tool and as a distraction from fatigue and boredom,” shares Applegate. “If you have a high-intensity class with slow music, you can feel the energy drain,” she states. “Likewise, when the music is high intensity, you can see the energy pick up.” Applegate stresses that generally speaking, music is a personal choice with no beats/ minute requirement. “Most people have headphones piping in their own personal music preference when working out and they are in the zone. But it’s different with classes. The music needs to be fast-paced to sustain the energy in the room.” Jennifer Applegate’s top 5 Pandora stations 1. Pop and Hip-Hop Power Workout 2. Pop Fitness 3. Dance Cardio 4. Classic Power Rock 5. 80’s Cardio Reve in Jessup Farm is a boutique gym, focusing on classes and requiring no membership. Their specialty is fusing two types of workouts together. “It’s unique in that it’s a smaller community offering classes you cannot find anywhere else in town.”

At the Fort Collins Club, personal trainer and fitness director Tad Sandoval has his own recipe for a great workout and loves discovering new artists. “Spotify has 30-minute mashups that are electronic and upbeat,” he mentions. “That way you don’t need to listen to the entire song. It’s especially great for cardio workouts since the tempo can really set the pace of the entire workout. It’s good to keep it fresh.” Tad Sandoval’s top 5 Spotify stations 1. Justin 3lau (pronounced Justin Blau) 2. Eminem 3. Odesza 4. Trapt 5. Chief Keef Needless to say, music sets the mood for exercising. If you are practicing yoga, a slower song might be better for relaxation. Overwhelmingly, people enjoy upbeat, rhythmic music to accompany their workouts at home and elsewhere. Find something you like, and take advantage of modern technology with apps that can expose you to additional artists with the same style and flare. And don’t tolerate commercials…it breaks up the groove. Malini Bartels is a freelance writer, chef, mother, radio host, and actress living the good life in Fort Collins.



DESIGNED TO INSPIRE Hurr Sprinkler & Landscape knows the power of a beautiful design. Great design can set apart your landscape and transform your home and property from ho hum to an outdoor dreamscape. The designers at Hurr are in-house; they do not hire out to a third party for your design. Hurr also provides home consultations where their designers spend the time to learn about your dream landscape and help formulate a design that can make it a reality. Designers will provide regular communication with you from start to finish, and can give direction and ideas for how best to develop your unique space. From the correct plantings to hardscapes to water features, Hurr will help you create a unique outdoor living space that offers the comfort, enjoyment and privacy you want in your landscape.

127 E 8th St, Loveland, CO 80537 (970) 613-0225




and dread among people about For all the coarse jokes, misinformation, by and aimed at those of a certain the procedure (especially when made e respect than it does. age), colonoscopy should get a lot mor we have in all of medicine in terms exam “It really is the best screening pton, a member of the team at of cancer prevention,” says Dr. Dan Ham the Centers for Gastroenterology. gnized the importance of colonosThe federal government, in fact, reco and has since made it mandatory copy in preventing cancer deaths in 1990 edure 100 percent as an initial screenthat health insurance covers the proc older who’ve not had one before. ing for men and women aged 50 and cancer in the U.S., behind lung Colon cancer is the third most common course of a lifetime of having colon and breast cancers. The risk over the ent. “Now, six percent is small cancer, on average in the U.S., is six perc s Dr. Hampton, “but it’s not so when you're betting, say, 50 cents,” note small when you’re betting your life.” to health risks, he adds, what you When you are looking at odds related than a six in 100 chance. want is a one in 10,000 chance, rather



Dr. Dan Hampton, Centers for Gastroenterology

“Colonoscopy really is the best screening exam we have in all of medicine in terms of cancer prevention.”

Photo: Marcus Edwards

Dr. Dan Hampton, Centers for Gastroenterology

Proven success Prior to 1990, there was no systematic program in place in the U.S. to screen for or prevent colon cancer. At that time, given that data showed a clear benefit gained by routinely administering colonoscopies to men and women of average cancer risk starting at age 50, the government gave its approval to do just that, and it has been proven since then to save lives. “If you compare the four cancer screening programs we have in the U.S., colonoscopy has proven to be the only one to make a significant reduction in the risk of developing and dying from colon cancer,” Hampton reports. One in 50 colonoscopies have been shown to prevent a cancer death. Prostate cancer screening has shown no demonstrated risk improvement. Pap smears are shown to have a ratio of 29,000 tests to prevent one cancer death. Mammogram guidelines were changed just last fall by the American Cancer Society, which modified its recommendations for women with average cancer risk to start NOCO Wellness 2016

getting an annual mammogram from age 40, moving it up to age 45 because there are downsides—particularly false positives and radiation exposure—with this particular screening. “The latest information we have,” adds Hampton, “is that colonoscopy as a systemic screening program is making an impact. Among those who have a colonoscopy, we reduce their risk of developing colon cancer by 75 percent.” The key with most cancers, Hampton emphasizes, is early detection. “You hear about cases like pancreatic cancer where, by the time you get symptoms, it is too late. It’s the same for colon cancer. We want to find it as soon as possible. It is not uncommon for us to find a small cancer via colonoscopy that we can remove, preventing it from becoming a much more serious health threat. Left unchecked, once it becomes metastatic and reaches an advanced stage, it doesn’t matter what you do. It will get you, and it will be an unpleasant experience.” When to get checked? For a person with an average risk of

cancer, guidelines suggest having a colonoscopy at age 50. For those with higher risk due to a family history of colon cancer or the presence of polyps (small growths similar to a wart or a mole), it may be wise to screen at a much younger age, depending on the age of relatives who have been previously diagnosed. After an initial screening, recommendations on how often to have the procedure vary, depending on the number, size, and type of polyps found. If no polyps are found, plan on another screening in ten years. If there are two or fewer small precancerous polyps found, your physician will plan on another screening in five to ten years. If three or more polyps are found, or one large polyp is present, you’ll want to have another screening in three years. Prep and procedure “The worst part is the night before,” Dr. Hampton confesses. “You have to do the bowel prep, and there's no way around it. We have to clean out the colon.” That involves drinking a large volume of some sort of liquid to clean you out the night before,


along with eliminating solids from your diet for the entire day before you come in.” On the day of the procedure, patients come in, receive sedation, and have the procedure. The Centers for Gastroenterology, with facilities in Fort Collins and Loveland, offer “moderate” or “twilight” sedation, as well as full anesthesia. How each case is handled, particularly when it comes to sedation, is a function of each patient’s overall health, where the procedure is done in terms of the doctor’s and the facility’s preferences, and whether an anesthesiologist is involved. The procedure itself entails passing a colonoscope with a camera through the anus and along the three to three-and-a-half feet of the large intestine. As the doctor withdraws the instrument, the organ is examined for polyps, which are removed as they are discovered. Those measuring one centimeter and below are considered small and are removed using a tool to snip them off. That can be done two ways. One is to use forceps, a pinching instrument with two tiny cups with teeth along their edges that grab and remove each polyp. Another is to use a snare or wire lasso that has a cautery current running through it. The physician puts the snare around the polyp and removes it by cutting through it with the wire while the current cauterizes the cut to reduce bleeding. “The procedure has gotten to the point where we are good at taking out just about anything with the colonoscope,” Hampton reports. If a cancer is found, and it can’t be removed during the colonoscopy, a referral is made to a general surgeon. Another procedure is scheduled to resect that portion of the intestine. This is required once in every 500 to 1,000 colonoscopies. Risks and findings While there are risks to any medical procedure, the risk of not having a colonoscopy and developing cancer is much greater. That said, there are three main complications when undergoing a colonoscopy—bleeding, infection, and perforation, where the instrument creates a hole in the intestine. The risk of perforation during a routine colon cancer screening is one in every 4,000


to 5,000 procedures. The risk of bleeding is one in every 1,000 procedures. The risk of infection is a function of the risk of perforation. Polyps are either precancerous (adenoma) or not (hyper plastic or non-adenomatous). Whether a particular polyp is precancerous or not can’t be determined on inspection, so they are all removed and examined under a microscope. Baseline expectations from the American Cancer Society are that polyps will be found in 15 percent of women and 25 percent of men, but Hampton notes that

“An initial screening colonoscopy is covered 100 percent regardless of your insurance plan, at least for the first time colonoscopy itself.” Dr. Dan Hampton, Centers for Gastroenterology

those numbers are low. “They don’t want to put an excessive burden on physicians doing the procedure, and this is an agreed-upon acceptable standard,” he notes, adding that they find polyps at a significantly higher rate than that. About 35 percent of polyps found are hyper plastic, and the location and number of polyps can give an indication of whether they are likely to be precancerous or not. Large ones that extend into the right side of the colon, which is shaped generally like a question mark, can be precancerous. The

only way to be sure, though, is to examine each one after it has been removed. Costs versus benefits The cost of a colonoscopy, like that of most medical procedures, varies greatly. “But,” notes Hampton, “because the federal government recognizes how important colonoscopy is, they made it mandatory. An initial screening colonoscopy is covered 100 percent regardless of your insurance plan, at least for the first time colonoscopy itself.” This stipulation preceded the implementation of the Affordable Care Act, he adds, and there can be additional associated fees, typically for removal of polyps and having them tested that are “overall relatively minimal.” While there are some other ways to look for problems in the colon, they have not been demonstrated to reduce the risk of developing or dying from colon cancer, Hampson notes. So-called virtual colonoscopies take a CAT scan of the entire abdomen and reconstruct those images into a virtual image of the colon. “There’s no real advantage,” Hampton notes. “You still have to do the bowel prep.” They are also shown to be more painful than a colonoscopy, he adds. The procedure requires a catheter that’s inserted into the rectum that fills the colon full of air. “There’s no sedation, it’s not covered by insurance, and if polyps are found, you still have to get a colonoscopy. It’s generally less well thought of by patients.” Another option is a stool test that looks for abnormal DNA or immune markers or trace levels of blood in fecal matter. The downside, Hampton shares, is that once any of these are found in stool, there’s usually a fairly advanced polyp or cancer involved. And, again, if these are positive, the patient still needs to have a colonoscopy. For those reasons, most just get a colonoscopy to begin with. And with the higher risks of cancer involved in avoiding the procedure, it’s worth a little discomfort. Brad Shannon is a freelance writer and owns Shannon Marketing Communications, a marketing and public relations consulting firm in Loveland.


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Photos: Petra Lansky with Fawntail Photography

WELLNESS {nutrition}




The world’s most popular beverage is garnering attention in Fort Collins and beckoning tea lovers to stop in and cherish a cup. There is a process to brewing tea and finding greatness in the little things. According to Andy Boone, a good quality tea brewed well can change your life. Boone started working with tea in January 2002 and is still constantly learning. Now, he manages Happy Lucky’s Tea Shop & Treasures in Old Town Fort Collins and is a master blender, sourcing from over 27 different suppliers from around the world and creating in-house blends. “No matter how much I read or travel, I will never know everything there is to know about tea,” he says confidently. “I love how tea is both rural and sophisticated. From just one leaf, over 10,000 types of tea are made.” Boone mentions the most common misconception is that all tea is just boiling water over leaves and reiterates that different types of tea require different temperatures of water and steep time. “Find what you like from a taste standpoint,” he stresses. “If you enjoy it, your body will work harmoniously, and you will get benefits. Keep tasting until you find something you like.”

Matcha: Finely milled Japanese green tea from shade grown plants. The entire leaf is consumed, and caffeine content is strong. NOCO Wellness 2016

Happy Lucky’s Tea House even has a motto they encourage people to follow: Tea is life. Enjoy and share daily. All true tea comes from the same plant originating from China, called the Camellia sinensis. Whether the tea becomes white, green, oolong, or black depends on how the leaves are processed and oxidized. The price of various teas is dependent upon the age, region, and labor spent to procure it. “Just the process of brewing tea is calming, and it engages all of the senses,” mentions Samantha Colgate, manager of Ku Cha House of Tea. The name Ku Cha literally means bitter tea. “You need the bitter to appreciate the sweet,” says Colgate. “If you just have one, you can’t appreciate the fullness. Every tea has bitter flavors, and sometimes you can’t taste it, but that enhances the overall flavor.” Ku Cha specialized in bringing high-quality Chinese tea to America and offers a traditional Gong Fu tea service. “There is so much to learn, and you never stop learning. New teas are coming through everyday. It’s also nice to learn about the different cultures through tea.” “Gong Fu means taking one’s time to do things properly,” says Colgate. “Tea should be enjoyed. All teas have health benefits and should be shared. “Take your time with tea. In most parts of the world, it’s a ritual.” Tisane: (commonly called tea, but not originating from the Camellia sinensis plant) Herbal: This extremely popular tea consists of steeping flower petals, blooms, spices, herbs, grasses, leaves, and/or roots. These tisanes can be wonderfully aromatic, flavorful, and calming, but are not considered “true tea.”


Green: This tea is not oxidized and has reasonable caffeine content. In China, the leaves are pan fried for a lighter, vegetal flavor with hints of smoke. In Japan, the green leaves are steamed for a wetter, grassier, and more seaweed-like essence. Green tea undergoes very little processing. It is known to maintain a healthy metabolism, beneficial for the stomach lining, and positive for the immune system. Jasmine teas and blooming art teas are green teas as well. Black: The most popular type of tea in the West. The leaves are fully oxidized, bolder than other varieties, dry, dark, and rich. The more fine a black tea is, the more caffeine it has. Known for energizing because of the sheer caffeine content. White: The most minimally processed, lightest, and most delicate tea there is. Young leaves are plucked and withered in the sun without oxidation. A lengthy steep time brews fragrant and sweet, but the leaves are not white. White tea is known for floral qualities good for digestion and does not contain much caffeine. Oolong: Commonly served in Chinese restaurants, this tea can have a vast range of

oxidation; full leaves of the Camellia sinensis plant are rolled into balls or twisted, providing a floral aroma and smooth finish. Oolong is great for re-steeping with the flavor evolving during each steep. Known as the “beauty tea” good for hair, skin, nails, and bones. Also increases fat-burning metabolism. Puerh: Quite possibly something you have never experienced before. Ripe puerh is called shou, and the raw is called sheng. The fermented tea leaves are rolled and compacted into cakes or disks. The longer it sits, the more flavor it has. Chunks of the disks are broken off and steeped; re-steeping is encouraged. Puerh is fantastic for indigestion and detoxifying. Also known as a solid hangover cure. Red: African redbush, or rooibos, is naturally caffeine free and sweet. Rooibos is wonderful when mixed with other flavors such as chai spices. Rooibos is sought after for its “true tea” taste with no caffeine. Mate: Also known as Yerba mate, is naturally high in caffeine and originally from South America. It is traditionally served in a hollow gourd as a ritual, accompanied by a straw that acts as a filter.

Shops in Fort Collins where you and your friends can enjoy the perfect cuppa tea and take some home in bulk: Happy Lucky’s Teahouse and Treasures 236 Walnut St Fort Collins, CO 80524 (970) 689-3417 Ku Cha House of Tea 128 S College Ave Fort Collins, CO 80524 (970) 472-5696 Tea2Go Suite A, 1801 S College Ave Fort Collins, CO 80525 (970) 672-8260 The Tea & Spice Exchange 2924 Council Tree Ave #100 Fort Collins, CO 80525 (970) 223-2228 Malini Bartels is a freelance writer, chef, mother, radio host, and actress living the good life in Fort Collins.



NOCO Wellness 2016


WELLNESS {nutrition}


Consumers are attempting to become healthier eaters. Really. Aside from evidence to the contrary from “healthy” soda, candy, and fast-food sales, many people have a true desire to find cuisine that is wholesome, delicious, and nutritious. Vitamins, minerals, hydration—all stack up in the effort to treat the human body as well as we treat our SUV’s. Fiber. Important, yes. But also seemingly tricky. Often it seems almost as tasty to just peel pine bark and gnaw on that than search in vain for dull, bland fiber-filled products. Chewing on the cardboard containers of certain brands claiming to be fiberlicious has more appeal than consuming the contents within. Not to mention the social faux pas of the flatulence factor. Fortunately, fiber-rich fare doesn’t have to


be flavorless or belly-wrenching. “There’s such a wide variety available to be able to eat what you like,” says nutritionist Donna Wild, owner of Unique Perspective in Loveland. “The broad color spectrum makes eating fruits and vegetables so much easier.” And with the current abundance of fiberfilled foods, choices nowadays can be nearly a no-brainer. And delicious. Really! “Today many people are eating highly processed diets, which is why they aren’t getting enough fiber,” says Wild. With a bit of forethought, though, switching from rubbish to roughage is a snap, with a boatload more benefits than just smooth sailing in the privy. “Some of the best sources of soluble fiber are nuts, seeds, beans, legumes, and berries,”

says Wild, with mushrooms and cucumbers unexpectedly coming in under this category. “Insoluble sources include cabbage, Brussel sprouts, broccoli, and greens such as kale, collard, romaine, and radicchio, as well as brans from whole grains.” Avoid peeling potatoes for both kinds of fiber. Loose guidelines are a 3:1 ratio, insoluble to soluble fiber. “There are lots of ways to make them tastier. Add butter or oils, since we actually need healthy fats so nutrients can be properly assimilated. Use a cheese or cream sauce—it only takes 15 minutes to make from scratch. I don’t recommend buying Cheese Whiz. Spend some time in the kitchen,” says Wild. According to Wild, “The FDA says we need between 20 and 30 grams a day. That STYLEMAGAZINECOLORADO.COM

Photos: Petra Lansky with Fawntail Photography

comes out to several cups.” She is referring to uncooked products, which at first glance seems like an excess amount to consume, but many foods, such as salad greens, have a lot of volume. “And you don’t have to eat them raw to reap the benefits. You can gently steam these foods and still keep the fiber intact.” Fiber has a number of benefits, including: •

Increasing bulk of stool, helping with movement through the intestines

Decreasing risk of heart disease

Clearing extra estrogen from the body

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Promoting good bacteria

Moving water through the intestinal system

Assisting in weight loss by slowing down how quickly food goes through the small intestines.

Decreasing hunger while increasing energy.

Wild assures that “all types are good for you, as long as you don’t have a gastrointestinal issue, such as Crohn’s disease, diverticulitis, or gut dysbiosis, an issue where the flora is out of balance and there is an overgrowth of yeast, bacteria, viruses, and even parasites. Gentle sources of fiber are still helpful. In these instances, cook everything by steaming or eat really ripe fruits and veggies.”

Finding Fiber There are many effortless ways to add fiber to the diet. “If you're eating oatmeal anyway, add a handful of nuts or berries,” suggests Wild. “I like yogurt with fruit, nuts, and a drizzle of maple syrup for flavor.” Heartier appetites benefit from this suggestion as well. Consider ways to incorporate fiber in with favorite comfort foods. “When you are frying up bacon and eggs for breakfast, throw some spinach in the pan, too. Or add a side of mushrooms, onions, or peppers. Use beans and salsa in huevos rancheros. And that's just breakfast,” says Wild. Wild recommends trying to incorporate one to two servings with each meal as well as snacks. “A sliced apple or pear with either peanut butter or almond butter is a good choice,” says Wild. “Or hummus with veggies. Pickles and olives count too. Sure, they are pickled and cured, but they still

provide plenty of fiber.” Sauerkraut, kimchi, brown rice, and quinoa are also side choices with fiber benefits. “Just be creative and have the right foods in the house. Once again, make sure they are things you like,” adds Wild. “Add extra chopped vegetables to salad greens for lunch. When eating out, things that are already on your plate are not just for decoration. The tomato, lettuce, and coleslaw have fiber.” Eat them, Wild encourages. Don't send them back to the kitchen untouched.

Lynette Chilcoat is a freelance writer living in Loveland. A native to Colorado, she takes advantage of the outdoor adventures the region offers as much as possible, as well as enjoying the distinctive artistic lifestyle.

Wild Energy Balls To get you started with a truly fiberlicious food, we asked Donna for her favorite recipe: Wild Energy Balls Donna Wild recommends buying as many ingredients as possible from reputable health-food sources to obtain the highest quality, least processed nutrients. She also notes that most ingredients below can be bought at regular grocery stores. “I use things I have around the house,” says Wild. “These aren’t too sweet, and you can take them anywhere—camping, up for a day on the slopes, to the office. Store them in the refrigerator: they will last a long time, as long as peanut butter and nuts and seeds normally last. But it’s usually not an issue. They’re gobbled up long before they have a chance to go bad.”


Ingredients: ›

1 cup peanut butter (or your favorite nut butter)

1 cup rolled oats or oat flakes

1/2 cup dried goji berries (or your favorite dried berries)

1/3 cup sunflower seeds, raw or soaked and dehydrated

2 Tbsps flax seed, raw or soaked and dehydrated

2 Tbsps sesame seeds, raw or soaked and dehydrated

Directions: Mix ingredients together and form into one-inch balls. If too sticky, add more oats. Balls can be rolled in shredded coconut, finely chopped nuts, or seeds of your choice. Store balls in a tightly sealed container in the refrigerator or freeze them. They keep from two to 12 weeks—if they last that long! For chocolate lovers: Add some chocolate chips (or cocoa nibs) before making into balls, or roll in chocolate curls afterward.


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Owner and Publisher Lydia lists three lovable creatures in her fur family: Dyna is a huntress by nature who now has to settle for being an indoor cat (after reconstructive surgery on her leg after being hit by a car). She’s loving and affectionate—but only when she feels like it!! Lulu is a seven-month-old King Charles Cavalier Spaniel/Pekingese mix. Playful and energetic, Lulu loves her toys. She has graduated from puppy school and will be attending level one! At 14, little Roo still comes to the office nearly every day to spend quality time with “mom,” as does Lulu.


Editor Sue shares her home with four rescued animals: Bruce has the personality of a Chihuahua in the body of a German shepherd and doesn’t understand why he can’t be a lapdog. Nya’s a true mama’s dog and hates being left alone. Soft and gentle Joli loves virtually everyone and everything. Dean, the cat, considers himself master of the entire neighborhood. A killer at heart, he still likes a good scratch behind the ears.


Papillon Nikki’s lively spirit + feathered ear fringe + playful stance with a ball or hedgy = HUGE happiness and laughter for About Town Editor Ina. Rescue kitty Raefele, born Leap Day in 2000, enjoys treats of green beans or broccoli, nocturnal walks in the neighborhood with Ina and her pal Nikki, and intense conversations with local “wildlife.”


Account executive Debra’s Stuart is a rescue kitty who loves a rousing game of fetch with his collection of felt mice. He also enjoys hide and seek, which he initiates.


Scott, the creative director, takes his direction from his daughter Jordan’s cat Juneau, a rescued barn cat. Scott and Juneau share a love of bananas, and though Juneau looks all cat, at times, she acts more like a dog, fetching her favorite toys.


Ben is the cat of digital director Austin and his wife Julia. Ben’s name came from a video on YouTube. Search “Benny Lava” on you won’t regret it.


Senior designer Lisa’s Zeus is a 3-year-old miniature poodle who starts off every morning bouncing out of bed and around the house. This silly cuddle bug makes the entire family laugh out loud all the time. He’s joined by Lilah, an 8-year-old Shiba Inu who is full of love! Lilah will talk and howl at you until she gets what she wants, but she’s a very good sport and brings much laughter to the home.


Ann, account executive, shares her life with Tucker, a 10-year-old Pembroke Corgi who tolerates his threeyear old rescue kitty, Gabby, who worships Tucker! She cleans his face and kneads on his mane while Tucker acts like he's at a spa.






It’s no secret pets have become family members. Estimates project that spending on pets exceeded $60 billion in the U.S. last year, up 25 percent over 2010. Nearly 80 million U.S. households have a cat or dog. While some pet parents choose to take their dogs to daycare, set up systems to monitor their pets from afar, track their pet’s activity with the animal equivalent of a FitBit, or schedule pet play dates using an app, one thing all of them do is buy food for their furry family members. That sets pet food up as the segment of the market with the highest sales, more than $23 billion in 2015. Four vendors in this highly concentrated industry have accounted for the majority of these sales for some time. Nestle Purina PetCare, Mars PetCare U.S., Del Monte, and Proctor & Gamble have tallied more than 80 percent of annual retail sales—Nestle had more than 48 percent of that market in 2011. Market growth recently has been in the areas of balanced diets, foods for specific ages of pets, and grain-free foods. Grainfree food sales were about $1.81 billion in 2013. That’s driven in part by concern over allergies and recalls and tainted consumables for pets. Brad Kriser recognized this growing demand early and decided to give pet parents what they sought. In 1998, he was introduced to all-natural pet food by his cousin in Boulder. He saw a difference in how his dog, Maggie, fared on it, and he opened his first store in 1999 dedicated to natural pet food and supplies. In March, Kriser’s Natural Pet opens its 34th store, located on South College in Fort Collins, where it will sell a variety of specialty pet foods and offer grooming services. “Pets are now our furry kids,” Kriser, the CEO, says. “Some people feed their pets better than themselves. They want the NOCO Wellness 2016

absolute best for them and to get the longest, happiest, healthiest life possible.” As science and medicine have helped (often spoiled) pets live longer, healthier lives, they may also end up with familiar conditions that must be treated and managed just like in their human family members, including obesity and diabetes. And as human nutrition science has discovered, the quality (along with the quantity) of food you consume has a direct impact on your overall health. Kriser’s carries products that have no ingredients from China, and no corn, wheat, soy, or byproducts. Kriser notes, “We visit the manufacturer, look at the quality of ingredients, and the products we carry are the same that we would feed ourselves. It takes a long time to earn our trust.” Selections of food the store offers vary, but may include ingredients like lentils, quinoa, and garbanzo beans, along with atypical protein sources (fish, rabbit, venison, emu) to give owners options when it comes to avoiding specific ingredients because of allergies or other concerns. Local veterinarian Dr. Rebecca Blumberg, DVM, MS, cVMA, CCRT of Gracie Integrative Veterinary Medicine LLC ( does not endorse any specific products or companies but recommends pet owners find a complete and balanced food. “That starts with looking at the bag and finding the American Association of Feed Control Officers (AAFCO) statement,” she says. “What a food looks like on paper, though, can be very different than how it behaves in an animal. It’s impossible to be familiar with all the brands, so when a client brings me a bag, that’s where I start.” When it comes to grain-free diets, Blumberg notes that research shows a relatively small number of dogs with allergies or dermatitis are food related. About 8 to 12

percent of “derm” cases are related to food, and in most of those, the reaction is to the protein in the food, not the grain. “The more exposed an animal is to a protein, the more inclined the body is to react, and the most common protein sources are chicken and beef,” she reports. “They can use grains, and use them well, for energy, protein, fat, vitamins (especially B vitamins) and minerals.” Whatever you choose to feed your pet, Dr. Blumberg and the veterinarians at the Colorado State University Veterinary Teaching Hospital recommend feeding a balanced diet that’s appropriate for your pet’s age, and feeding puppies and kittens food specifically for young animals. They also recommend food from a company active in nutritional research and ongoing improvements to formulations, with strict quality control and a boarded nutritionist. Both Blumberg and CSU’s Dr. Camille Torres-Henderson note that raw-food diets have risks like bacterial contamination and nutritional imbalances, along with risks related to consuming raw bones like fractured teeth and intestinal trauma. Home-cooked diets, under the guidance of a nutritionist to avoid imbalances, can work, but can be pricey and labor intensive. “It can be quite a commitment,” notes Blumberg. Any dietary change should be made over five to seven days to help avoid stomach upset. If you have specific questions or concerns, do your research and consult your veterinarian about nutrition and your pet.

Brad Shannon is a freelance writer and owns Shannon Marketing Communications, a marketing and public relations consulting firm in Loveland.




about town


CHINESE FESTIVAL January 23 | Fort Collins Senior Center | Fort Collins

This year’s Night for the Museum event celebrated with a Chinese Festival ~ 2016 Year of the Monkey and engaged the senses of the more than 160 guests in a night of Chinese culture. Chinese wall décor, tablescapes honoring Ancient China and their history and inventions, Chinese entertainment, and a sumptuous Chinese feast were part of the festivities. The event netted more than $24,000 and will benefit the Global Village Museum and their programs to engage, inspire, and learn more about world cultures, people, art, and history.

UWLC CAMPAIGN APPRECIATION SOCIAL January 28 | Hilton | Fort Collins

Ken & Lee Thielen, Alison & David Dennis, Sharon & Larry Salmen

Doug & Millie Kneeland

Diane Odbert, Randy & Nancy Kurtz, Barry Odbert

Nearly 150 supporters gathered to celebrate the success of their United Way employee giving campaigns at the annual Campaign Appreciation Social. As part of the event, United Way of Larimer County recognized several key businesses, including those that ran new campaigns, and gave out awards for Campaign of the Year, Top Contributor, Spirit of Giving, and Campaign Coordinator of the Year. Photos courtesy of

Sarah Rice, Dawn Paepke

Gordan Thibedeau, Lisa Hite Lisa Hite received the Top Contributor Award for raising more than $230,000 in support of United Way.

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Kevin Cory, Linda Hoffman

Amanda Sammartino, Todd Anderson


about town

NCMC FOUNDATION GALA 2016 January 30 | Embassy Suites | Loveland

Nearly 700 guests enjoyed a full evening at the 27th annual NCMC Foundation Gala. “The French Riviera� themed black-tie event provided French-style gourmet cuisine and specialty drinks, the opportunity to bid on an expanded silent auction with 122 oneof-a-kind items, and a great performance of Spinphony. In addition, Rick Montera was presented the 2016 NCMC Foundation Legacy Award for his philanthropic efforts in northern Colorado. The evening raised more than $210,000 in net proceeds for the North Colorado Medical Center Cancer Institute. Photos courtesy of Juan Leal.

Jimmi Jo & Rick Montera, Chancy & Zach Love, Keiley Montera, Jena & Mike Ruvolo Rick Montera 2016 NCMC Foundation Legacy Award recipient

Shannon & Mitch Anderson

Wendy & John Sparks

Dr. Jason Hatch & Katrina Hatch, Dr. Shane Rowan & Sara Garheart, Chun Pfahnl & Dr. Arnold Pfahnl

Rylee Richardson, Laura Richardson

Peter & Beth Martin


Jade Engel & Priscilla Ibarra, Laura & Steve Rains

Larry Cozad & Weld County Commissioner Julie Cozad


about town

AVENIR MUSEUM RIBBON CUTTING CELEBRATION January 29 | CSU Avenir Museum of Design & Merchandising | Fort Collins

The completed renovation and expansion of CSU’s Avenir Museum of Design and Merchandising was unveiled at a private reception for many donors, sponsors, and faculty members on the eve of the community grand opening. The beautiful new museum contains three galleries, classroom and seminar space, a library, a conservation laboratory, and more. The event premiered three new exhibitions that will remain on display into the coming months: Mr. Blackwell “Artist of Subtle Witchery,” Layers of Meaning: Color and Design in Guatemalan Textiles, and Tiny Bits and Pieces. Photos courtesy of Bill Cotton.

Kim Winger, Debbie Casey

Sophie & Ted Aldrich

EMPTY BOWLS February 4 | Hilton | Fort Collins

Nicole Staudinger

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Stephanie Clemons, Jack Curfman

Gretchen Gerding wearing her very own vintage Mr. Blackwell gown.

The 19th Annual Empty Bowls community-based dinner and art auction successfully raised more than $70,000 to support the Food Bank for Larimer county’s hunger relief programs. This year nearly 600 guests attended and enjoyed 25 delicious soups from locally owned restaurants and learned about hunger issues in our community. Each guest took home a one-of-a-kind, handcrafted pottery bowl produced by students in the Poudre School District and local pottery studios. Photos courtesy of Wild Blue Bug Photography.

Kathie & Paul Dupzinski

Jordan & Dani Cook

Nick Donahue

TS Berger, Mike McCarthy, Beth McCarthy


about town

BOOTS & BUSINESS February 4 | Island Grove Events Center | Greeley At its western-themed Boots & Business Annual Dinner and Awards, the Greeley Chamber of Commerce welcomed approximately 800 guests for networking, dinner, presentation of awards, as well as the 2015 year-in-review. Some of the awards presented by the Greeley Chamber included the Leann Anderson Community Care Award to Dick Monfort for his long-time support of community causes. Nicole Watkins, Aliquam Financial Services/Socius/Smart Rides was honored as Young Entrepreneur of the Year, and Winner’s Circle Awards went to Contemporary Cook Catering & Café and Doug’s Carpet & Upholstery Care.

Sarah MacQuiddy, Dick Monfort, Patty Gates Dick Monfort, Leann Anderson Community Care Award recipient

Sarah MacQuiddy, Paul Hlad, Patty Gates Paul Hlad, Ambassador of the Year Award recipient

Retiring Board Member Leslie Exner

Retiring Board Members Amy Patterson, Bob Ghent, and Sally Warde

BAS BLEU THEATRE'S MARDI GRAS February 9 | Hilton | Fort Collins Mardi Gras arrived in Fort Collins as Bas Bleu Theatre presented its 14th annual Mardi Gras Fat Tuesday celebration. Party-goers donned festive masks and dined on chef-created Cajun fare while the young men from Sometimes 5 Jazz Quartet dazzled the crowd. The event proceeds in its entirety will benefit Bas Bleu Theatre and their mission to present outstanding theater that inspires both audience and artist alike in an intimate setting. Bas Bleu is one of the few performing arts groups in Colorado that owns its own venue, a 100+ year-old historic building on Pine Street. Photos

Back: Helen Gray, Sue Coburn, Bill E. Wright, Mishelle Baun, Kelsey Baun, Sally Wright Front: Kit Sutherland, Marge Corcoran Brodahl, Betty Brown

courtesy of Steven Finnestead Photography.

Heather Lawrence, Mark Terzani


Neil & Joyce Best


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