mind+body

Mind+BodyApril/May 2013

Fountain of Youth

Explore your options for keeping a youthful glow

On the cover:World traveler

NOWELL VINCENT

Explains why she calls Northern

Colorado home

Bike to workLearn how to take your look from bicycle to boardroom

Find Your

Mind+Body’s

Weight-Loss JourneyCatch up with Missie and Scott as they enter month four

Mind+Body/April–May 2013 3

32 Pot of

GoldNowell Vincent shares what its means to be a citizen of the world, how she manages a busy schedule and what she loves best about Northern Colorado

Mind+Body 2013 Weight Loss Journey Update

Catch up with Missie and Scott as they head into month four of their yearlong weight-loss journey

Springing into

TransitionHow to dump those winter habits and create a healthier lifestyle as we roll into summer

Find your

Fountainof Youth

Learn what you can do, both big and small, to turn back the clock and look a little younger

46

38

42

Features

4 Mind+Body/April–May 2013

Get StyleFun finds 8

Rain or shine 10

Get BeautifulBike to work in style 12

Get FitWorkout 16

If the shoe fits... 18

Get HealthyHealthy recipes 22

3 ways to get organized in the kitchen 26

Staying healthy after an MS diagnosis 28

Get CenteredWrite it out 30

Departments2812 30

Also in this issue6 Contributors

7 Editor’s Letter

on the coverNowell Vincent photograph by Sam Noblett.

Hair and Makeup by Darby Brown. Fashion styling by Deb Davenport

Clothing for the cover and feature on page 34 provided by Tula Contemporary Women’s Clothing. On the cover & page 37: Girl. By Band of Outsiders Shawl Collar Jacket $465, J Brand Kidman pocket tank $145, Samanca Nova Necklace $195. Stylist’s own rings and bracelet. Model’s own jeans. Page 32: Model’s own dress. Page 36: J Brand Collection Marisa Dress $495, J Brand Collection Greta Sweater $295. Love Heals Cahir Bracelet (worn as necklace) $165, Samanca Lakshmi Necklace $195. Stylist’s own vintage cuff.


1300 Riverside Ave., Fort Collins, CO 80524Call (970) 416-3991 | Fax (970) 224-7726

M E D I A G R O U PConnecting customers. Delivering results.

©2013 Coloradoan Media Group. All rights reserved. PLEASE NOTE that the articles contained in this publication are meant to increase reader awareness of developments in the health field. Its contents should not be construed as medical advice or health instruction on individual health matters, which should be obtained directly from a health professonal.

President/Publisher Judi Terzotis [email protected] 970.224.7885

Advertising Director Kathy Jack-Romero [email protected] 970.416.3989

Mind+Body Editor Kristi Fanning [email protected] 970.416.3991

Art Director Erika Moore [email protected] 970.416.3941

Ad Services Manager Bonnie Huey [email protected] 970.416.3923

Production Artist Matt Varns [email protected] 970.224.3914

Contributing Writers Rachel Metzgar, Andrew Kensley, Mike Rickett, Rocky Rigney, Ben Hammett, Sam Noblett

Contributing Editors Victoria Murray, Joe Mathis-Lilley, Marge Brodhal

Mind+Bodymagazine

Correction: In the January/February issue of Mind+Body, the story “Walk the walk” was misattributed to Andrew Kensley. Benjamin Hammett was the author of the feature article. Mind+Body regrets the error.


Rocky RigneyChef

Rocky graduated from Le Cordon Bleu in 2007 and has worked under three James Beard award-winning Chefs and two mobile 5 star restaurants. He is a certified chef and nutrition coach.

“Foie Gras ice cream I had made back in school. Incredible flavor for an ice cream!”

Contributors

Rachel Metzgar Writer

Erika Moore Art Director

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

“Otter Pops®. because you can eat six of them without feeling guilty.”

Erika has been a graphic designer and production artist for 15 years and began working for the Coloradoan Media Group in 2002. In her spare time, she enjoys photography and watching movies.

“I always keep a package of sugar-free Popscicles® in the freezer.”

Sam Noblett Photographer/Writer

Sam Noblett is a writer and photographer based in Northern Colorado. He is a recent graduate from Colorado State University and in his free time enjoys mountain biking, good food with friends and maybe the occasional night in front of the tv.

“The ice cream cookie sandwich. One cookie plus ice cream plus another cookie. Do I need to give anymore explanation?”

This month we asked our contributors

“What’s your favorite frozen treat?”

Benjamin Hammett Writer

Benjamin Hammett is a local public relations writer and freelance photographer.

“Frozen yogurt. It’s sweet, creamy and it’s like ice cream without the guilt.”


Checking in Kristi FanningMind+Body Editor

I know everyone is all jazzed up and ready for spring. I’ll admit that I can’t help talking about it either. Last year around

this time, I had my first child, a girl named Ella. Soon after, and just as I wanted to get outside and moving, the High Park Fire began.

I feel like I was robbed of my favorite time of the year due to the smoke and air quality! As you might recall, I’m training for a half marathon held in the fall and this warm weather has me eager for outdoor life as I prepare for one of my 2013 resolutions.

Speaking of New Year’s resolutions, are you wondering how the Mind + Body Weight Loss Journey is going? Scott and Missie are ready to share their results. Check out page 38 to find out what they’re doing right and perhaps what they’re still doing wrong!

Spring is also the time of the year when I begin to crave vitamin D (this is how I keep the sun sounding “healthy” when in reality it doesn’t do any favors to your health or skin). But don’t worry, we have local experts to share some different ideas you can try to stay looking young and youthful. Check page 42 to see what you should be doing now.

Our spring issue doesn’t go without a balanced approach. How do you stay focused and relaxed? I couldn’t agree more with our story on page 30 about the power of journaling. I don’t journal on a daily basis, but I do keep a food journal that includes my feelings on eat-ing. Am I hungry? Or is it just snack time? This personal dialogue really helps me eat better and feel better. Hmm – wonder why I don’t do this more often?

On a final note, Thank You to Nowell Vincent, our April cover model. Like many of us in Fort Collins, Nowell is not native. Learn the reasons behind this well-traveled woman’s journeys and why she calls Fort Collins home. Check out her interview with M+B magazine on page 32 and fall in love with her for all the reasons I love her!

Here’s to your health,

Kristi Fanning


get style fun finds

Spring’s Hottest Trend! Fairies for your garden starting at $9.95, Sitting Fairy (pictured) $99.95, The Perennial Gardener, Downtown Fort Collins, 970-472-2640

High-quality handcrafted Silver Jewelry. Roman Glass Necklace $220, Roman Glass Earrings $78, Silver Assets, Downtown Fort Collins, 970-472-1805, silverassetsonline.com

Perfect for Beginners. Mason Jar Sewing Kit $27, Mama Said

Sew, Downtown Fort Collins, 970-492-0623,

mamasaidsew.com

findsfun

Special Promotion

MPG Active Wear Collection. Rhea Tank $53.99, Sphere Shorts $39.99, Lithe Leggings $55.99, Prima Bodywear, In the Opera Galleria, 970-484-2623, primabodywear.com

NEW! Face/Body/Family 30 SPF Sunscreen & custom-scented Dark Tanning Oil with Acai, Tamanu and Kukui Nut oils $14, Salus, Downtown Fort Collins, 970-232-9893, shopsalus.com

Accessorize for Spring! Shenanakinz Sunglasses $14.95, Balibana Headbands $18, Akinz, Downtown Fort Collins, 970-682-1750, akinz.com

Just Hatched for Spring! Colorado’s own “Le Petit” fragrance collection by Tokyo Milk $12.50 - $38.50, and Cream Tube Key $6.50, Esscentuals, Downtown Fort Collins, 970-484-7832

Cambodian Handmade Fairly Traded Silk Scarf $29.95, Blue Plums Ceramic Tea Set, includes 4 tea cups $49.75, Apricot Green Tea $3.25/oz, Happy Lucky’s Teahouse and Treasures, Downtown Fort Collins, 970-689-3417, HappyLuckys.com

a priority.

Make

Every woman needs an escape.Life is filled with obligations and responsibilities.Here at Twenty Three Trees we want to help youachieve more “me time.”

Promise to put your well being first and letTwenty Three Trees help:

Massages. Facials.Medical aesthetic services. Health and wellness services.

“Make a cup of tea.”

“Sit on my deck with the fire pit going, sip a martini and talk to my husband.”

“Sit in the hot tub.”

“Play my mandolin.”

“Sit in front of my picture window with a hot cup of coffee and watch the birds.”

“Walk on a beach.”

1107 S. Lemay Ave., Fort Collins970.495.8400

twentythreetrees.org

Find us on Facebook for more info on contests, specials and healthy living tips.

Call today to schedule your appointment and to learn more about our specials on services and delightful boutique items.

get style


Products available at: altituderunning.com

Nothing makes getting out and getting some exercise easier than new athletic gear. So this spring hit the pavement with these hot new items.

Rain or shine Brooks LSD Lite Jacket II

Weighing in at just 4.3 ounces, this water- and wind-resistant shell is perfect for the spring storm during a run while also

remaining breathable when the sun comes back out. $80

Nike Tempo ShortThis classic short, made of

Nike’s Dri-FIT material, is sure to be a staple of any

spring running outfit. It comes in multiple fits

and more colors than you can shake a

stick at. $32

Brooks Glycerin Printed Bra Top IIThis sports bra provides just the right amount of support and coverage while also coming in multiple colors and styles to match any outfit. $40

Brooks Infiniti Capri IIWith a capri offering just the right amount of warmth for a spring run, these compression capris feature a wide flat waistband with a key pocket, silicone leg grippers at the openings and chafe-resistant seams. $64.95

Sweaty BandsDoesn’t slip.

Hundreds of colors and patterns.

What else do you need to know?

Sweatybands.com. $12-$18

get beautiful


Plan aheadIncorporating something new

into your routine doesn’t always happen overnight. To get started with a biking commute, simply take some steps to plan ahead to set yourself up for success.

First, map out your route. Cit-ies are increasingly biker-friend-ly, especially in Colorado, with bike trails to help you avoid the hassle of traffic. To find the best bike route to the office, use Google Maps’ “get directions” feature and click the “bicycling” button.

Once you have your route planned, try it out on the week-end. Bike at a leisurely pace and time how long it will take you

so that you know what time to head out on that first workday morning.

Next, treat your bike to a commuter-friendly tuneup. Check to make sure your tires are properly aired up and the gears are in working order. Also, add a simple basket to the front or back of your bike so that you have a place to stow your things to avoid the sweat that comes with wearing a backpack.Pack the essentials

Unless you are superhuman, you’ll most likely break a sweat on your bike ride. First, I definite-ly would recommend sticking to sweats or shorts for your ride in and packing your work clothes to change into. Most workplaces don’t have a locker room, but if you pack your clothes and just a few essential items, you’ll be fresh and ready for the workday in just minutes in any bathroom. Keep these items in your desk drawer or carry a bike-to-work bag with you.

Dry shampoo: As a safe biker, you’ll be wearing a helmet, which can spell disaster for your perfectly-tamed tresses. But not to worry. Pick up a dry shampoo next time you are at the drug store. There are lots of brands to choose from, and many are geared toward curly or straight hair. In just a few minutes, a dry shampoo will soak up any oil or sweat and add volume and texture to your style.

Baby wipes and deodorant: On warm days, you may need a little more than a change of clothes to help you feel fresh, but just a couple of baby wipes and a reapplication of deodorant can quickly cool and refresh you.

Makeup basics: If you apply your makeup before your ride

in, use a finishing spray. Finish-ing spray is a light mist that goes on top of your makeup to hold it in place and prevent shine. If it’s a really hot day and you feel like this won’t cut it, simplify your makeup to a couple of key items that you can apply quickly once you arrive at work. Sun protection: Be sure to wear sunscreen so that you don’t go through your workday looking feverish. And sport your favorite sunglasses with UV protection to keep your eyes looking rested.Strut your stuff

Staying fit and chic is possible with just these few tips and tricks for stylish bike commut-ing. You’ll hit the office feeling rejuvenated and energized to tackle the workday. And who knows? You just might take your style up another notch when your work clothes start hanging a little better on your new biker physique.

Bike to work in style

Gas prices are up, you’re trying to get back into shape, you want to get outdoors more — there are lots of great reasons to get your bike out and change your commuting

routine. But there’s just one thing: How can you bike to work and arrive looking professional and stylish? It’s easier than you might think. With just a little preparation and some handy basics from the drug store, no one but you will know that you traded in the gas pedal for a pair of bike pedals.

By Rachel Metzgar

Style tipIf you don’t like the results you get from dry shampoo, try a

helmet-friendly hair-style like a low bun

or a side braid.

Style tipOn days that you bike,

try applying water-resistant eye makeup before you

leave the house. Then just a quick brush of foundation is all that stands between

you and your morning meeting.


get fit workout

A Bosu-ball is a training device consisting of an inflated rubber hemisphere attached to a rigid platform. It is also referred to as the “blue half-ball”, because it looks like a stability ball cut in half. It is beneficial for balance, core strength and the development of stabilization muscles.

Equipment: Bosu and a set of small dumbbells

Workout Program: Complete as many rounds of the following exercises as you can in 20 minutes. Please remember to focus on correct form and not speed. If you are new to working out or have injuries, all these exercises can be performed without the bosu on a stable surface. You may also prop yourself against a wall for more balance.

2 3SquatsPlace the bosu-ball side down (flat side up) and stand on top of the bosu. Make sure your feet are positioned wide (to the outside of the bosu). Use a wall or a stable surface if you need more balance getting on the bosu. Starting in a standing position, keep your chest lifted and your chin parallel to the floor. Shift your weight back into your heels as your hips begin to push backwards. As you lower your hips remember to keep your knees from traveling forward past your toe, and return to the standing position. Complete 15 repetitions.

Triceps Push UpsPlace the bosu-ball side up. Position your hands close together on top of the bosu-ball (forming a triangle with your hands), in a plank position (feel free to perform pushups from your knees). Your head should be aligned with your spine. Downward Phase: Slowly bend the elbows, lowering your body toward the floor; keep your elbows into your side as much as you can. Do not allow your lower back or ribcage to sag or your hips to hike upward. Return to the top in plank position and repeat. Complete 15 repetitions.

Special Promotion

bosu-ball exercises tokick off spring7

Workout provided by Fort Collins Club. Model: Brooke Ravenschlag. Creator: Stacey Weisser, FCC Fitness Director and group instructor. For more information, call Stacey Weisser at the Fort Collins Club (970) 224-CLUB.

As always, use common sense and consult with your physician before starting any workout routine.

1Mountain ClimbersPlace the bosu-ball side down (flat side up) and grab the outside handles with your hands. In a plank position make sure you keep your hips down and your neck and spine in a flat, neutral position. Starting with your right leg, pull your knee up to your right elbow and return to plank position. Repeat alternating to the other side, driving your knees to your elbows as fast as you can. Perform this cardio exercise for one minute.


workout get fit

4DeadliftsPlace the bosu-ball side down (flat side up) and stand on top of the bosu. Place your feet slightly wider then shoulder width apart with a set of dumbbells in each hand. Keep a slight bend in your knees and hips and come to a full standing position with your elbows straight and the dumbbells resting against the front of your thighs. Shoulder blades are pulling down and back. The hips and shoulders should rise together. The objective is to keep the dumbbells close to your body as they move upward. Shift your hips down and back, and lower the dumbbells to your knees while maintaining only a slight bend in your knees and keep your chest lifted. Return to a full standing position with your hips fully extended. Complete 15 repetitions.

5

6

7Flutter KicksPlace bosu-ball side up. Sit on the bosu, positioning yourself in the middle of the ball where your body is fully balanced. Raise both legs up 6-12 inches off the floor and keep the knees locked out. Pull your belly button in to maintain balance and kick your legs, alternating one at a time. Your shoulders will be slightly higher than your hips. Complete 15 repetitions to each side.

Ski JumpsPlace bosu-ball side up. Standing on top of the ball, your starting position will be in a squat position, with your weight on your heels and your knees behind your toes. Complete a full squat, and as you stand you will propel yourself into a jump and rotate 90 degrees to the left side, landing in a full-squat position. Repeat the above steps, rotating 90 degrees to the right. Repeat, alternating sides. Complete 15 repetitions to each side.

Alternating Bicep CurlsPlace bosu-ball side up. Sit on the bosu, positioning yourself in the middle of the ball where your body is fully balanced. Bring your feet together and lift your knees so your feet hover off the floor. With a dumbbell in each hand, your arms are at your sides, close to your body and your palms are facing forward. Pull your shoulder blades down and back. Slowly bring one dumbbell toward your shoulder, then straighten your arm, returning the dumbbell back to your side. Repeat same movement with opposite arm. Complete 15 repetitions to each side.

Special Promotion

It’s a place you might have already been, but it

can be easily avoided by getting properly fit at the

shoe store.Jim Zimmerman, owner and

manager of Brown’s shoes, has spent 30 years helping people to locate the

right pair of shoes for their feet. We caught up with Jim to ask his advice on

how to find the right fit. Here are the para-phrased highlights.

What are some key points to shoe fit?People should have their foot remeasured

every so often because your feet continue to get larger all through your life. Your feet don’t actually grow; there are just so many bones and tendons that break down that they spread out. And the spreading causes your feet to get bigger over your lifetime.

The proper fit will determine how the shoe works. The ball to the heel is the more important (area to) fit, rather than the toe,

which is a common misconception. (Con-sumers) usually feel that they have to look at the toe. You want plenty of room in the toe. But you want the shoe to bend in the right place. The ball of the foot back to the heel is supposed to stay firm, not flex as much.

(Make) sure that the width is correct on the shoe. The old adage was “comfortably snug.” You don’t want it to be so tight that it’s binding, but not so loose that it’s slop-

Picture this: You’re at the shoe store and you see a pair of you simply can’t resist. You buy them. You wear them proudly. For a day. Then you find yourself cleaning your sore, blistered feet, and you realize that

perfect pair of shoes wasn’t so wonderful after all.

get fit

by Sam Noblett

If the shoe fits...

The Brannock:You probably remember this machine from your back-to-school shopping trips. As an adult you should still be getting an accurate foot measure as the is one of our body parts that is always changing.


get fit

ping all over the place. What is the process when

you fit someone you’ve never seen before?

(With their) socks on, we will stand them on the Brannock (a device used for measuring the size of someone foot. The silver and black tray with the slid-ing indicators can be found in most shoe stores.) You want to measure both feet because most people’s feet are not exactly the

same. You want to fit the bigger foot, not the smaller foot.

Then we put shoes on them and make sure there is plenty of room in the toes, because the foot actually elongates when you move. All those little bones and such are moving, making the foot longer.

We check the toe fit, the ball fit, the heel fit, make sure that the arch is in the right place.

Next, you’re going to stand

It’s common to wear one size in a pump, but you’ll wear a size and a half bigger in a running shoe...

Mind+Body Weight Loss Journey participant Missie Broyles takes a pair of running shoes for a test drive at Brown’s Shoe Fit Company.

get fit


up and have them walk. You’re going to see if they’re rolling to the outside, rolling to the inside, if they need to go to a different shoe.

What would be good things for people to do when they go shoe shopping? Maybe bring a worn shoe?

Sometimes, though, usually just talking is enough -- about what kind of issues they’ve been having, because based on what kind of problems they are having, we’ll recommend different kinds of shoes. Usually athletic shoes are all designed with a specific activity in mind.

Do people pay as much attention to the fit of their dress shoes (as they do to athletic shoes)?

It’s important to pay attention to the fit of all your shoes. The fit of a dress shoe is different. It’s common to wear one size in a

pump, but you’ll wear a size and a half bigger in a running shoe because of socks and fit.

Things we sell, like NB or Brooks, a lot of those brands come in narrow widths and wide fits, which is important when you have a different shaped foot. It’s like buying skinny jeans versus relaxed-fit jeans.

How does the material of the shoe factor in?

You have to keep in mind that leather shoes will stretch, whereas things that are lined are not going to. Or a Gore-Tex product is not going to stretch at all.

Potentially, (a person) could go wider or narrower based on the material or (season). Sometimes you’ll be a bit bigger size in the summer because your feet are bigger in the summer.

Mind+Body Weight Loss Journey participant Scott James gets his feet measured by Jim Zimmerman of Brown’s Shoe Fit Company.

get healthy healthy recipes

22 Mind+Body/January–February 2013

Gluten-free goodnessEnjoy a treat with these gluten-free recipes the whole family will love

Recipes by Chef Rocky Rigney

healthy recipes get healthy


Cheesy Mac and CheeseServings: 6

1 box Ancient Quinoa Harvest macaroni1 cup organic coconut milk1 teaspoon sea salt 1 cup grated parmesan cheese1 cup grated cheddar cheese1½ tablespoons organic unsalted butter 1∕3 cup soft organic goat cheese 1 tablespoon minced garlic2 teaspoons paprika 2 teaspoons garlic powder½ teaspoon white pepper 2 tablespoons minced fresh organic parsley

Bring a large pot of salted water to a boil and cover it. Add pasta, cook for 8-9 minutes or until pasta is al dente, and drain. After pasta is cooked, bring back to original pot, add seasonings, butter, coconut milk and all cheeses, stirring fre-quently. Serve hot and enjoy!

Nutritional Information: Calories 423, Total Fat 24 g, Saturated Fat 16 g, Polyunsaturated Fat 0.6 g, Monounsaturated Fat 4.6 g, Cholesterol 48 mg, Sodium 808 mg, Potassium 85 mg, Carbohydrate 33 g, Dietary Fiber 3.1 g, Sugars 0.5 g, Protein 16 g

Gluten-free Chicken Nuggets 1½ organic free-range boneless chicken breasts½ cup gluten-free all-purpose flour 1 teaspoon sea salt2 teaspoons white pepper 2 teaspoons garlic powder1 tablespoon paprika2 large organic free-range eggs (whisk thoroughly) 1 cup gluten-free bread crumbs1 cup coconut oil (for frying) Using a sharp knife, cut chicken in 2-by-2-inch nuggets. Use three separate bowls. In the first, combine gluten-free flour and seasoning. In the second place the eggs; and finally, in the Kellogg’s crumbs. Coat each chicken nugget in the flour, eggs and then evenly coat in the crumbs. Let nuggets sit at room temperature until oil is ready. Meanwhile, in a large cast-iron skillet, heat the coconut oil over medium-high heat. Add coated chicken nuggets and cook until golden, about 3 minutes on each side. Serve with your favorite dipping sauce and enjoy!

Nutritional Information: Calories 463, Total Fat 24 g, Saturated Fat 17 g, Polyunsaturated Fat 1.3 g, Monounsaturated Fat 2.9 g, Cholesterol 181 mg, Sodium 970 mg, Potassium 535 mg, Carbohydrate 30 g, Dietary Fiber 1.3 g, Sugars 1.1 g, Protein 31 g

Recipes by Chef Rocky Rigney

get healthy healthy recipes

24 Mind+Body/January–February 2013

Rockford’s easy breakfast muffinsYields 6 muffins

6 organic free-range eggs½ cup chopped broccoli, diced organic (can use frozen organic)½ cup red bell pepper, diced (can use frozen organic)¾ cup ground turkey, organic2 tablespoons extra virgin olive oil2 tablespoons water2 teaspoons garlic powder2 teaspoons paprikaSea salt to tasteBlack pepper to taste1 teaspoon cayenne pepper

In a medium-size skillet, sauté broccoli and peppers using half of the olive oil, salt, pepper and water. Sauté until peppers and broc-coli are cooked through. When finished, set aside to cool. At the same time as the veggies, in another skillet, sauté the ground turkey with the other half of the extra virgin olive oil and seasonings. In a medium-size bowl, combine eggs, turkey and veggies; mix to combine. In a greased muffin tin, pour mix-ture into tin and bake at 350 degrees for 20 minutes. Enjoy!

Nutritional Information: Calories 145, Total Fat 11 g, Saturated Fat 2.6 g, Polyunsaturated Fat 1.6 g, Monounsaturated Fat 5.7 g, Cholesterol 222 mg, Sodium 128 mg, Potassium 185 mg, Carbohydrate 3 g, Dietary Fiber 0.9 g, Sugars 1.2 g, Protein 9.4 g

MenuTrinfo, LLC provides nutritional label information by reverse ingredient look-up using reputable data references based on the FDA accepted USDA Nutrient Database SR-22. (www.ars.usda.gov). We provide nutrition value estimates based on the information provided by various suppliers that represents a wide range of actual values. Though this is inherently a subjective process, we always assert our best efforts to maintain compliance with the industry standard according to the FDA and any and all current Menu Labeling laws in place at the time of this analysis. In addition, actual values may vary due to factors such as individual preparation of our menu items.

get healthy

26 Mind+Body/April–May 201326 Mind+Body/Fall 2012

Shake the temptation of fast food by prepping like a pro.

3 easy ways to

get organizedin the kitchen

Come up with a game plan

Efficient cooking starts with planning, Rigney says. “Start at ground zero.”

And that ground zero starts with planning a menu. Rigney suggests making sure that you plan out a breakfast and dinner for each day in your desired

time period, whether that’s three days or a week.

“I plan a Wednesday to Wednesday menu,” said Rigney, who does his grocery shopping on Wednesdays with his wife.

From the menu, a shopping list can then be created, giving you a starting point for the week. Once the ingredients are home, you can take out exactly what you need for each meal.

“Knowing what you’re doing is half the battle.”Organize your kitchen

Once you have all of the ingredients in the kitchen, they all need to have a home, Rigney said.

In the midst of everyone’s busy lives, it’s easy to let cooking take a back seat to the drive-thru.

Between work, family, school, doctor appointments, sports and other obligations, it can be overwhelming to think about adding in cooking as well. And as these obligations grow, the temptation of the convenience of fast food grows.

But that doesn’t have to be the case, says certified chef and nutrition coach Rocky Rigney.

“The kitchen doesn’t have to be overwhelming,” Rigney says.

We sat down with Rigney to talk about how the home chef can become more efficient and be able to cook more often at home.

Above anything, organization is crucial, Rigney said. “I can’t stress that enough.”

“I can’t beat the line at Mc-Donald’s, but I can come close, and the food will be 1,000 times better.” he said.

by Sam Noblett

mise en place

French for ‘put in place’, this term refers to the way a chef sets up his ingredients and utensils for meal assembly on a large scale. But it’s not just for professionals. Finding your own preferred method of mise en place at home can shorten prep times and make clean-up faster.

get healthy


As you add more cookware and supplies to the kitchen, keeping clutter at bay can be-come a challenge. Each type of item should have its own home in the cupboard: baking supplies, spices, etc.

“I keep my spices organized by country or ethnicity,” Rigney said. But also be careful of crowding the spice cupboard, he cautioned.

As part of keeping your kitchen organized, Rigney rec-ommends keeping an inventory of your kitchen.Stay organized while you cook

The most crucial part of actu-ally cooking quickly is, again, organization.

Rigney points to a term used

in culinary school, “mise-en-place.” While it might seem like a fancy French cooking term, it translates to “to put in place.”

This is something that every chef develops on their own, Rigney said. It essentially means to take your supplies and lay them out in a logical manner so they are available when you need them.

“It’s kind of an OCD thing, but it really helps,” Rigney said.

Rigney’s next tip for staying organized is to keep your area clean.

“The mark of a good home chef is my kitchen is cleaner than it started.” he said. When finished with a pot or pan, make sure it goes straight to the sink.

Follow the “first in, first out” rule on a smaller scale. Put new groceries toward the back so old items get used first.

On days with extra time, e.g. weekends, think about the crockpot for meals that can last the week.

Keep a marker in the kitchen to date food items.

Veggies like baby carrots and cherry tomatoes portion easily ahead of time for snacks during the week.

Fruit can also be portioned ahead of time. Cantaloupe saves well, and grapes portion easily.

Remember to thaw your meats ahead of time. Quickly defrosting can harden the proteins.

Get excited about what you’re making, run through it in your head during the day while at work.

Cook quickly

get healthy


Eat wellThere is no diet that can cure

or prevent MS, but a balanced, low-fat diet promotes healthy body function and helps you be in the best possible shape to deal with whatever challenges MS brings your way. It is also best not to smoke and to limit alcohol intake.

Stay coolPeople living with MS are

often very sensitive to heat, and Colorado’s increasingly hot temperatures can pose problems. During times of high heat, seek an air-conditioned environment, wear lightweight clothing, drink icy beverages for temporary relief and use cooling products such as neck wraps and cooling vests.

Control stressEveryone has stress, so the

challenge is to discover the best way to relax and stay calm. Consider exercise, massage or relaxation techniques such as deep breathing.

Staying healthy after an MS diagnosis The onset of a tingling sensation that doesn’t disappear; sudden blurred vision; trouble with balance; unexplained fatigue; excessive tripping… all of these can be symptoms of multiple sclerosis, or MS. Awareness of symptoms and knowing how to stay as healthy as possible if you are diagnosed with MS is important and crucial to well-being.Although there is no known cause, no known prevention and no known cure for MS, taking charge after an MS diagnosis lets you control MS instead of MS controlling you. How do you do that? Read on…

Socialize and connectIt is always easier to face

challenges with others. Staying social and connected diminishes isolation and builds a network of friends and supporters who can lend you an ear or give you that boost when needed.

Practice optimismStaying upbeat can be difficult

at times, but being positive leads to a healthier outlook, which in turn makes you happier.

Continue to learnBe your own best advocate.

Seek out programs, support groups and social opportunities in your locale; keep up to date on research; and learn about re-sources by connecting with the Colorado-Wyoming Chapter, National MS Society.

Get physicalTo maintain mobility, muscle

strength and flexibility are crucial. Moderate aerobic exercise has been shown to improve cardiac health, stamina and mood, and also helps to manage MS symptoms. Stretching exercises — whether done on your own or in a class — can relieve stiffness and improve flexibility and mobility. Yoga, with options that can run from aerobic to meditative, has been shown to lessen fatigue, increase energy and help with posture and balance.

Make a callAccess the National MS

Society’s Information and Referral Center by calling 1-800-FIGHT MS.

For information, resources, involvement opportunities and more, visit the chapter’s website at cureMSco-wy.org.

get centered


Imagine your life as a puzzle: all of its pieces — work, rela-tionships and passions — are scattered on the floor. Some

days, it feels seemingly impossible to connect them all.

But experts agree that journaling can be the place to start. It can help a person take those sometimes dis-jointed pieces and reveal the bigger picture of which they are part.

While the reasons for starting a journal can be endless, there are a few key motivators that come to mind at the start of the process.

“It’s an activity that breaks the state of mind,” said Chris Berger of Foundations Counseling in Fort Collins. “Breaking the activity cycle can help to redirect behavior and emotion into a new activity.”

Journaling can be described as a psychomotor therapeutic technique, said Berger, a certified counselor, meaning it’s an activity that uses both the body and mind.

And, according to Hannah Wood, a psychotherapist at A Purposeful Path in Fort Collins, it can be benefi-cial for everyone, not just for those seeking therapy.

Faith Brandt, of Fort Collins’ Soaring Spirit Counseling, said there can even be physical effects on the body from journaling. It can boost the immune system to help clear the mind of those things people tend to ruminate over.

Wood said it can be especially helpful for those who have trouble sleeping at night, as it provides an outlet for those thoughts that may be keeping someone up.

Brandt also cites a journal’s ability to help people collect their thoughts.

“It’s like having a puzzle scattered on the floor, and journaling helps put the pieces together,” she said.

For those just getting started, the first step is one that may be the most obvious: buying a journal.

And while many use an online journal or computer documents, many still prefer paper journals as their outlet.

“Some people just use a spiral notebook,” said Brandt, who has been keeping her journals for more than 30 years, since she was 13. “But I decided that my thoughts are important, and I want them to

last,” bound within the pages of a journal she bought from Barnes & Noble bookstore.

Berger suggests it is best to sched-ule journaling into your day to help create a habit.

“Like brushing your teeth,” he said. “Eventually it’ll develop into a good habit.”

On the other hand, Brandt cau-tioned against creating too much pressure around a journal.

“I don’t know that you have to do it every day,” she said. “It can turn into another reason to beat yourself up.”

However, for some, the hardest part can come when staring at the blank page. For that, Brandt suggests having some prompts in mind, while Berger suggests sticking with just writing about what happened during your day.

If neither of those works, Brandt said, you can just sit and write a stream of consciousness for a set period of time, such as five minutes.

Journaling can even be helpful in the environment of working rela-tionships, Berger said.

“There is something beneficial to writing a letter to a loved one. It helps redirect negative feelings into positive feelings,” he said. “When we hold negative thoughts toward an individual, negative actions and emotions follow, while on the other hand, positive actions and emotions follow positive thoughts.”

by Sam Noblett

Start a conversation with yourself when you are 99 years old. Ask yourself “what would you have me know now? What should I focus on?”

Write about the most important person in your life. Think about how you could improve that relationship and ask yourself if you’ll ever do those things.

If you knew you would die suddenly in one year’s time, would you change what you are doing now?

Write a letter to someone you want to express something to. This could be for someone alive or who has passed on, and you do not need to give it to them.

Journal Prompts provided by Faith Brandt

Journal Prompts

It’s like having a puzzle scattered on the floor, and journaling helps put the pieces together

Write it out


”No one’s leaving because they’ve

found a little pot of gold, and they don’t want to share it with

just anybody.


Before she was old enough to legally drive in the U.S. — though she was driving at 13 years old — Vincent had lived on three continents. She was born in Seattle, Wash., in 1974 and lived in Fort Collins for the first few years of life. Her father, a native of Saudi Arabia, and her mother, an American, moved the family to the coast of eastern Saudi Arabia when she was 4 years old. There she would be raised among her father’s family and experience a childhood she could never know in the U.S.

Since her years as a young girl in Saudi Arabia, she has lived in London, Boulder, Arizona and Manhattan. She has traveled the world, from Central America to Southeast Asia. Her immedi-ate family is spread across three states, and she has somewhere near eighty cousins that span the globe. And yet, with all of her worldliness, she has come to call Fort Collins home.

Vincent, who has a master’s degree in interior design from

Colorado State University, is currently the director for Front Range Community College’s in-terior design program and owns a local design company. She is an adventurous and exciting person and the embodiment of health, both body and mind. I was lucky enough to catch her sometime between work and play recently to find out where she comes from and what brought her back to Northern Colorado.

M+B: What was it like grow-ing up in Saudi Arabia?

NV: Fun. I don’t really have anything to compare it to, otherwise, so I would say it was the most innocent upbringing I could imagine. It was very free-ing because there was no crime in my town. We lived about 20 minutes from the beach.

M+B: School must have been quite different there.

NV: I was home-schooled. There were some limitations for people who were half-American, half-Saudi, so we were limited to what school we could go to. I didn’t have enough Arabic

to go to Arabic school, and I couldn’t go to the American school because I was half-Saudi. There was a bunch of us who didn’t have any options and so we found people from the States who would tutor us.

M+B: And then from Saudi Arabia to London, what was that like?

NV: Culture shock. I was this chunky, sheltered kid who was socially awkward. I went to this huge boarding school for a year, with people from countries all around the world. I was in seventh grade. I just remem-ber thinking, “This is the most incredible experience of my life.” I was living with seven juniors and seniors, and I was still in grade school. I was thrown in with the big kids. It was a really good transition between Saudi and the States though. I feel very lucky that I had that experience.

M+B: And then straight from London to Colorado?

NV: Yeah. I’m pretty sure I finished my semester and then we moved to Boulder that sum-

mer, which was the fall of ’89.M+B: Boulder is a unique

place in its own right. How was that transition?

NV: Again, culture shock. I had my own quirks and style at that point. I was wearing miniskirts and high-top shoes and whatever influence London had on me as far as style is concerned. In Boulder, at that time, every style was really clearly defined — Gap and Guess and Esprit — and so it was a totally different kind of way to identify yourself.

M+B: So you finished high school in Boulder and then came back to Fort Collins?

NV: As soon as I finished high school, I actually came to Front Range Community College, which is another full circle of my life.

M+B: You now direct the interior design program, as well as teach, here at Front Range Community College. Do you enjoy it?

NV: I love teaching so much. We have a new program here

By Ben Hammett Photos by Sam Noblett

GoldPot of

Northern Colorado is nothing if not a melting pot of people, each individual with a unique background and personal style. With a colorful past and 18 years as a Northern Colorado resident, Nowell Vincent is the iconic local.


”Trying things that make you explore emotions that aren’t normal, day-to-day feelings is exciting.

and they offered me a full-time faculty position, and I was able to just take it and run with it. So we have our new two-year associate degree and accredited Kitchen and Bath Certificate, and I’m full-time faculty. And I still own my own interior de-sign business, Ancestor Design. I do that very part time and during the summer.

M+B: Have you always known you wanted to teach?

NV: My first degree was in theater. But I realized that I really wanted to try something that was more lucrative and creative, and theater wasn’t going to cut it in Fort Collins for me. So I went back for my second degree and master’s at the same time.

M+B: How have you man-aged to balance such a busy life?

NV: I’m really big on time management. It’s really impor-tant to work hard, play hard and rest well. Then I feel like I’m not missing out on anything. So I get a solid eight hours of sleep, eat right and then allow myself time to really focus on the things that have to get done. And then I want to be able to take off and sit on an island somewhere and not think about anything but my feet in the sand.

M+B: How do you unwind?NV: I guess I find the most

unwinding thing for me is working out, being able to get to the gym or run around outside. We spend 90 percent of our time indoors, so trying to find that 10 percent of sunlight is super important for me.

M+B: Tell me about your workouts.

NV: Right now, because I’m time crunched, I’m all about the gym. I run heavily and am currently training for a half marathon. I’ve done CrossFit, which is awesome; it’s really big on camaraderie and team effort. I’ve taken so many classes just to diversify and never get bored. In the winter I’ll go snowboarding, if I have the time and the money of course, and then in the summer, since I have so much time off, I’m wakeboarding, mountain biking or trail running.

M+B: You sound like a true Coloradan.

NV: I am a lot more Colorado than I am anything else.

M+B: How do you manage to stay so stylish while being so active?

NV: Accessorizing is fun. I like stuff like jewelry, scarves, hats. Those are the kinds of things that I use to get funky with it. I love to go shopping with friends, but it always ends up at a restaurant. I do like well-made, timeless fashion. I like to spend money on quality goods from local places if possible. I’m not a trendy person. I have girlfriends who do trends awesome; I’m just more of a blank canvas with a few elegant pieces.

M+B: You seem drawn to action-packed sports and work-outs. Why is that?

NV: I guess I’m pretty competitive. If there is something that will challenge

me and is totally different than anything I’ve ever done before and sounds really exciting, I know it will be fun for me. I guess I enjoy the adrenaline rush that comes with something like rock climbing. In fact, I had a pretty bad fear of heights growing up because I had fallen from a tall diving board and landed on concrete. I didn’t break any bones but it gave me a fear of heights and I wanted to get over it, so I tried rock climbing, and I was hooked.

M+B: So you’re a bit of an adrenaline junkie?

NV: Yeah, I’d say so. It’s not just extreme sports. Whether it’s skin diving or spear fishing or something we’re doing on vacation, I do like being around things that are a bit scary.

M+B: Why?NV: You live once and it’s

gotta be good. Trying things that make you explore emotions that aren’t normal, day-to-day feel-ings is exciting.

M+B: You seem to have a good handle on exercising, but what about diet? Do you follow a strict diet?

NV: Oh yeah. I mean, I stray from it every once in a while on date night, but since the beginning of the year we’ve been trying a new diet, which is all organic. We’ve lost a ton of weight just by going that route. We’ve been reading a lot about it. We’ve cut out sodium and sugar for the majority of our diet. I just feel like a different person. We drink too much water, almost. I am a pretty big

Top: Nowell in 1974 with her family in Hail, Saudi Arabia. Middle: Nowell with her brother in Daharan, Saudi Arabia in the 80s. Bottom: Nowell with her husband on their first trip together to Vieques island Puerto Rico.


lover of dairy and we cut out all dairy, so that was hard. Hardly any carbs besides what’s in vegetables and fruits. It’s almost like a paleo diet — as many natural things as you can get your hands on. It gets a bit bor-ing, but it’s something that’s had a big impact on my body, so it’s something I’ll continue. Now that we’ve done it, I will never go back to the way I used to eat.

M+B: So you just educated yourself and constructed your own diet?

NV: Yeah. I used to think organic just sounded like a marketing scheme, but when we started it, we realized it tastes better. I’m sure part of it is men-tal, but at the same time you’re eating a lot of greens instead of the quick-fix meals that I used to eat all of the time. Over time it really had an impact. For the past five years we’ve been on a really intensive workout system trying to lose weight, and it

didn’t really produce any results until I started paying attention to my diet.

M+B: You seem like you’re in great shape, but have you ever struggled with your health?

NV: Oh yeah. When I went to grad school, I gained some-thing like 40 pounds. I was up near 200 pounds at one point to be totally frank with you. At my height, that is considered obese, which was ridiculous. But I have a pretty athletic build and so the weight didn’t really bother me until I started losing it after I changed my eating. That was a pretty big indication that it had to do with diet and not just exercise.

When I was in my late 20s and early 30s, I would just work out so that I could eat whatever I wanted. Then it all changed when I hit 35. I realized I couldn’t maintain a healthy weight just by working out every day. It had everything to do with what I was putting into my body.

I have taken care of my career goals, and now I’m in a place where I want to concentrate on my mind and my body and on having more fun.

M+B: Have you ever had a problem with self-confidence?

NV: It goes up and down. Some days I feel very insecure about my body. But I know it’s 100 percent my fault. So I will make sure that the following week I will be stricter with my diet and I won’t cheat as much because I’m just cheating myself. I try to be realistic about my expectations, and I set goals for myself every week. Some

weeks I fail. I feel bad if I binge on the weekends, but no one is going to hold it against me except for myself.

M+B: How do you maintain your self-confidence now?

NV: I think self-confidence has everything to do with self-empowerment and making sure you control certain things in your life. When I feel like I’m in control of something, my confi-dence level goes way up. Being able to control an hour-a-day workout or being able to control the things that I eat really helps. Eventually it translates into being able to fit into my clothes and doing well at my job and not being tired because I ate

”I do like well-made, timeless fashion I like to spend money on quality goods from local places if possible. I’m not a trendy person.


well the day before. So control really domino effects everything in my life.

M+B: Any new workout plans for this year?

NV: Whenever I have a bit of down time, I try something new. There’s a new class at my gym called TRX. It uses your own body weight on ropes, so you’re suspended from ropes doing pushups and dips and things like that. Also, I do group power a lot at my gym, which covers the entire body. And then there’s a class that I want to try called Barre that really focuses on the woman parts and really gets you dialed into being curvy and happy and focusing on the right areas. So it’s not super strengthy. Instead you’re on a ballet bar doing intricate moves. I’d also like to try road biking. And I might play on an over-30 women’s and men’s basketball league starting up pretty soon. That’s just so that I can compete against my husband.

M+B: Is your husband athletic?NV: He’s very athletic. It’s

always fun when you can do a sport competitively with the one you love. It keeps it real. We’re doing a weight-loss challenge at our gym right now. I think it’s called, Lost It at the Gym. So we have our own wagers against each other now, because we’re a little competitive that way.

M+B: Sounds like you get along really well.

NV: Wouldn’t have it any other way.

M+B: How did you meet?NV: He was my milkman,

believe it or not.M+B: No kidding?NV: No Kidding.M+B: How cliche.NV: It is. He was working for

Morning Fresh, and I met him while bartending at Trailhead. He came into Trailhead, and we exchanged numbers for milk delivery.

M+B: You talk a lot about family. Are they nearby?

NV: My mom lives here in town. My brother Eyad, whom I haven’t even mentioned yet — I’m such a brat — lives in Arizona. I see him a few times a year. And my father and his wife live in Chico, Calif., which I consider a very cool commu-nity, a lot like Fort Collins.

M+B: Do you see them often?NV: Yeah, I see them a lot.

They’re a huge part of my life.

My dad lived here for a few years while I was in college. He loves Fort Collins. My mom moved from Boulder to Fort Collins about 6 years ago. As for the rest of my family, my mom’s side is in California; I have family in Iowa; and my Saudi relatives are all over the world.

M+B: It sounds like you must travel quite a bit.

NV: We’ve been all over the world: Southeast Asia, Europe, all over the Middle East — haven’t been to South America or Africa yet, but we’ve been all over Central America. There are a lot of places on my list. My favorite places I’ve been are Petra in Jordan and sailing in Australia. I’ve done a lot of adventure stuff.

M+B: Any trips planned for this summer?

NV: Nope. Debt free is our goal for this year, and usually we spend our money on traveling. Although a good friend of mine recently moved to Hawaii and has a place where I could stay, and another moved to Jamaica

and has a place I could stay. So my debt-free life could change at any moment.

M+B: What is it about travel-ing you like so much?

NV: I like to be out of my element. I think it just kind of gives you more perspective on what we really have here. So getting away helps me appreci-ate home, and I look forward to learning something different that’s not purchasable besides a plane ticket.

M+B: Are you the kind of traveler that enjoys resorts?

NV: No. Never.M+B: I kind of figured

as much.NV: I wouldn’t put it past me

to do, especially if I’m crunched for time. But for me, I like to get into the mom-and-pop places and really get the sense of what the town is like. We’ve been budget travelers for most of our lives, but I’m kind of done with that. So we try to make it a lo-cal experience. I’ll eat what the locals eat. I’ve tried all sorts of bugs and weird things. I’m not afraid of that stuff.

M+B: Do you have a favorite place here?

NV: The trails around Horse-tooth I love. I love going to Boulder for Eldorado Springs. I love the Flatirons. I love going to Moab and used to go there every spring break to motocross or rock climb or just sit by the river. As for Fort Collins, I’m always on my bike. I pretty much retire my car unless I’m going up to Horse-tooth to go wakeboarding. I love the Rio; I love places that provide local farm-to-table kind of food selection and environment.

M+B: So you love to travel, try new workouts, meet new people and have seen the world. But you seem drawn to North-ern Colorado.

NV: I guess it’s because I just love knowing the people that I know here. I can’t believe I’ve been here for this long, but it’s just my [modus operandi]. It’s like beer, dogs, family and education. It’s the music, the businesses, the people that I’ve basically grown up with. No one’s leaving because they’ve found a little pot of gold, and they don’t want to share it with just anybody. Nobody wants this little town to grow. It’s still a little bit of a bubble, and I know if we ever have kids, this is the kind of community I want them to grow up in because every-one is so friendly. It totally just matches my heart, and I’ll never get bored with it. Everything else can be a vacation.

”I like to be out of my element. I think it just kind of gives you more perspective on what we really have here.


The first month of any major life change can be compared to a honeymoon: Joy, excitement and hope for the future often

distract from the inevitable challenges that lie ahead.

Missie Broyles and Scott James might posit that the same can be said of embark-ing on their year long weight-loss journey, which began in January. The early successes have been encouraging, but the hardest parts, apparently, are yet to come.

“The real challenge is to keep the focus on developing the right habits,” said Chris Berger, the counselor entrusted with helping Broyles and James. “It can take 90 days or more before a new habit becomes solidified. And if, for any reason, they want to stop next week or next month, they could even-tually return to their old ways of living.”

Berger, dietitian Stephanie Tarry Yoo, and personal trainer Mike Rickett all said Broyles and James have been extremely dili-

gent with diet, exercise and addressing the underlying causes of their past weight gain. Neither participant appears primed to falter, but the consensus among the three profes-sionals is that the journey is long.

“The question is,” said Berger, “Are they going to keep it up from here forward?”

The fitness component, predictably, has been rewarding, yet challenging for both Broyles and James. “They’ve gone through the learning period to see how the body is working,” said Rickett. “We’ve started on circuit training so they can learn how to lift, then we’ll teach them how to get their metabolism spiked so they can learn how to burn more fat. Later on, instead of the weights, their training will be more about the flexibility and balance.”

Tarry Yoo introduced food journaling, us-ing free online smartphone apps, so Broyles and James can begin to understand their cur-rent eating tendencies.

“It’s not just about eating less,” Tarry Yoo

said. “If you don’t know what you’re eating now, it’s hard to determine how to eat less. The journal gives you the ability to see, ‘I always have this habit of eating something at this time of day every day. I don’t really know why I’m doing it.’ Then you can see what habits need to be changed to allow for weight loss as well as weight maintenance.”

Berger has helped them identify childhood issues that may have contributed to not feeling worthy of good health or happiness. He’s also focused on teaching them the ben-efits of treating themselves to small rewards — not involving food — when they reach goals. For Broyles, it’s been “girly stuff, like a new purse.” James is eyeing a weekend trip to San Diego with his wife once he dips under 300 pounds.

“Their diligence right now until mid-April or end of April is really the key to this entire thing,” Berger said. “Not breaking the habits, not getting lax, making sure those habits become engrained. My role is to make sure

JouRneyWeight-LossMind+Body’s

By Andrew Kensley Photos by Sam Noblett

January 2013 January 2013March 2013 March 2013


”

they understand that it’s going to get harder.”The honeymoon is definitely over.

Missie BroylesBroyles has hit the ground running.Since beginning Mind+Body’s weight loss

journey in early January, her first order of business has been to train for a 5-kilometer road race. Under the guidance of Rickett and using a smartphone app that guides her through an eight-week couch-to-5K program, she now exercises five days a week. From the elliptical trainer, to the stepping machine, to the treadmill, to circuit training, to hip-hop and aerobics classes, Broyles has rediscovered the joys — and pains — of exercise.

“When Mike put me on the elliptical the first time, I thought I was going to die,” she said. “I didn’t know how bad a shape I was in until I started doing cardio. I go home from workouts sore but I’m definitely get-

ting stronger. I have more energy and my back’s not hurting as much.”

Broyles presumes that her chronic lower back pain stems from weak core muscles, and working with Rickett already has helped her address that problem. She works out with him once a week and on her own another five days for about 40 minutes each time, do-ing mostly cardiovascular training. But she’s never truly alone. After every session, Rickett gives her specific tasks to complete.

“As long as Missie and Scott do their homework,” Rickett said with the tone of a strict and watchful parent, “they’ll do well. If they don’t do it, they’ll find out when they come in and work with me the next time.”

In their first couple of months together, Rickett has had Broyles focus on “getting fast” and “learning how to be a kid again.” He’s given her activities like skipping, jumping rope and circuit training, but he hasn’t yet specified any fitness goals, other than figuring out what she’s capable of, and preparing her body for a lifetime of regular activity. Rickett said she’s improving with each session.

Working with Rickett also has given Broyles a new perspective on exercise, and how it affects her. “With Mike, I’m learning proper form and he corrects me right away.

He switches it up and explains what we’re doing and why we’re doing it, why it’s good for your body,” she said.

With all that working out, proper nutrition is a must. Tarry Yoo, the dietician, has been instrumental to that end.

“The first couple of weeks my energy was drained so Stephanie tweaked my food a little bit,” Broyles said. “I wasn’t getting enough carbs, so I’m trying to get in more carbs for more energy.”

She began meeting with Tarry Yoo once a week, and has since transitioned to every other week. They also exchange emails regu-larly so Tarry Yoo can keep track

of Broyles’ food choices on her smartphone. (She has access to Broyles’ account.) The myfit-nesspal app prompts Broyles to log what foods she’s eating and calculates her daily calories.

“Stephanie can tell me if I’m not getting enough carbs or cutting back too much on proteins,” Broyles said. “I’ve learned that if you don’t eat enough, it can stall your metabolism, and that I need to eat protein after I work out to burn fat, not muscle. I’ve learned a lot of little tricks.”

Broyles’ time with Berger, the counselor, also has been beneficial as she implements drastic lifestyle changes. His “common sense approach,” as Broyles calls it, has brought to the forefront an issue that she feels has led to much of her weight gain and unhealthy habits: poor self-esteem.

“It goes back to my early childhood about being chubby and being teased. Chris says that’s made me put myself on the back burner. He’s teaching me that once I get my-self set, everything else will fall into place,” Broyles said.

Judging by her willingness to set small goals like losing three pounds instead of ten, or running one mile and not three, as Berger has suggested, she’s moving in

Missie’s Stats

January

March

Weight 171 lbsBody Fat 35%Chest 42 inchesWaist 40 inchesHips 44 inches


When Mike put me on the elliptical the first time, I thought I was going to die...


the right direction. Significant early gains already have boosted her self-confidence, in spite of the ongoing challenges, one of which is still fresh.

January marked six months since Broyles’ father passed away, which brought back a lot of stress. Berger has pointed out that how Broyles deals with these kinds of situations will indicate how much progress she’s mak-ing toward affecting long-term changes.

“I’m an emotional eater,” Broyles said. “When the date hit, I wanted something to eat. I opened the pantry and said, ‘You know what, I’m closing the door. It’s not going to bring my dad back, and it’s not going to make me feel any better.’ But I would have done it before, which was huge for me.”

As of February, Broyles had lost seven pounds. She notices it in her face and her clothes. And while she credits much of her early success to the help she’s gotten

from Rickett, Tarry Yoo and

Berger, she is aware that her motivation needs to continue to come from within.

“It’s important for me to push myself,” she said. “I don’t want to fail.”Scott James

James played football and bench-pressed 400 pounds in high school, so he is no stranger to weight rooms and fitness equipment. But he’s discovered that Rickett’s approach is quite different from anything he’s done in the past.

“Who knew that skipping could be so darn hard?” James laughs.

He’s still incredulous, weeks after his first session. “When I was more active, I’d do a little resistance training and get on the elliptical machine or the treadmill and call it good. But Mike’s got me doing dance-style crossover moves in a circuit training deal that I would have never attempted,” he said.

Like Broyles, James has woken up sore and tired since he began his workout regimen, which now

takes place four to five times a week. He’s more pleased than surprised with how things have gone thus far, though he did not expect the sheer variety of exercises Rickett has chosen for him.

“I figured it would be more of a tradition-al ‘get on the machine and push X amount of weight,’ ” James said. “We haven’t done the same thing twice. Mike is kind of a Zen master at this kind of stuff, at putting together workouts that make sense. Then I take what we do and combine that with a little of the stuff I’ve done in the past and rotate it on my own.”

James’ initial goal remains dipping below the 300-pound barrier, and as of the beginning of February, he anticipated that happening by mid March. In spite of a late start because of vacations and work commit-ments, he lost nine pounds his first month and is confident that he will continue to lose. He’s still waiting for the big boost in

energy that Broyles has described, but he admits to feeling different. “My pants are a little looser,” he said.

In the initial stages of this adventure, where the lifestyle changes he implements will hopefully form the basis for the rest of his life, James has discovered that time is his biggest challenge. As a morning radio DJ, he wakes up at 2 a.m., eats breakfast by 2:20, is on the air at 4 and leaves the office by 10. He has little time to eat while he’s working and tries to eat lunch by 10:30 am. But he doesn’t eat dinner until his wife gets home around 7 p.m. That amounts to about nine hours without a proper meal. For Tarry Yoo, James’ dietitian, that has to change.

“Having to plan what I’m going to eat, I’ve never done it before,” James said. “I used to eat whatever was around. Then I’d run to a restaurant somewhere. Now I have to think about all that and incorporate it into my life.”

At Tarry Yoo’s urging, James now keeps a food journal to help him keep track of what and when he eats. She said it has helped him become aware of commercial breaks (when he’s on the air) to get a snack, and to figure out what kind of easy-to-consume and well-balanced foods he could have to help man-age his hunger throughout the day so he can avoid “eating the house” after he gets home

Scott’s Stats

January

March



”Who knew that skipping could be so darn hard?


from work. James now stocks his office fridge with healthy snacks like apples, oranges and cheese sticks and packs a lunch every day.

Thankfully, James’ schedule hasn’t affected his ability to exercise. He typically works out around midday. The problem, said Tarry Yoo, is making sure he has energy before and after his gym time. “I try to encourage him to not show up to a workout on a completely empty stomach,” she said. “We talk about filling up maybe an hour or two before working out and making sure he has good hydration status as well. And within an hour after his workout, he needs to get something in his system that has a little bit of carbohydrates that’s also a good source of protein.”

Sleep is the other major issue that has come up. James doesn’t go to bed until 10 p.m., with no plans to hit the sack any earlier. As long as he works at his current job, his day will last 20 hours.

To compensate, he’s learning to be flexible in the other aspects of his life. For example, he’s made exercise a priority above almost everything else. “I’m trying to set my workout as an unbreakable appointment on the calendar, just like an appointment with a client or with my boss or being on the air,” he said. “I would never break being on the air because that’s what I do for a living. I’m trying to incorporate it into my life as a daily routine.”

So far, so good.

A special thank you to the Fort Collins Club and Brown’s Shoes for their support of Mind+Body’s 2013 Year Long Weight Loss Journey.


find yourfountain of youth

By Rachel Metzgar

Don’t be afraid to admit it; we’ve all done it. Just like you, I look in the mirror in the morning and pull my eyelids up, check out my dark circles and inspect my

crow’s-feet, thinking to myself, “Was that wrinkle there yesterday?”


Then as I go about the rest of the day, I see smooth faces on the covers of magazines and I’m bombarded by commercials for products that promise youth in a bottle, syringe or supplement.

It’s easy to get overwhelmed by the com-modity of youth surrounding us every day. Of course, we all want to look as young as we feel, but how? There are so many products and procedures to choose from. What are fillers? Is Botox dangerous? How expensive is a face-lift?

After lots of research and talking to the experts, I’m here to answer your questions

and help you sort out all of your options. Whether you are 30, looking for ways to minimize aging, or 60, longing to turn back time a little, I’ll show you what’s out there to help you. It’s time to educate and empower yourself and your skin.Fun in the sun

Here in Colorado we love to spend time outdoors. That’s why many of us live here. But when you are out biking, hiking and skiing, get in the habit of wearing sunscreen. Dermatologists recommend an SPF 30 or greater to ensure that your fun in the sun doesn’t end in pesky wrinkles. Kimberly

Gray, aesthetician and certified laser techni-cian with the Clear Water Spa in Loveland, also reminds us to reapply as needed. “If you are heading to a baseball game after work and haven’t put sunscreen on since morning, your protection is gone.” The basics

So is there anything simple you can do to take care of your skin every day? What products work and provide good value?

Dr. Sarah M. Bair, dermatologist at Lake Loveland Dermatology, explains that second to sunscreen, the most effective products that promote youthful skin must include

Chemical peelsWhat is a chemical peel? A chemical peel is a procedure in which a chemical solution is applied to the skin and allowed to penetrate. Over the next several days, the top layers of the skin peel or slough off, promoting growth of new skin. Who should get a chemical peel? Peels are appropriate for all ages of skin. A chemical peel will vary in depth depending on your age, your skin type and your goals. They can be used to correct pigmentation, minimize lines and wrinkles, firm the skin or decrease the appearance of scars.What are the side effects? Chemical peels are relatively safe when administered by a certified professional. The depth of the peel will depend on your skin type and condition. Most patients experience a few to several days of “downtime” that will include redness and inflam-mation of the treated skin. Again, this will vary based on the depth of the peel.

How long will the results last and how much does it cost? Chemical peels typically start in the $75 to $100 range and go up to several hundred dollars. For the most part, the deeper the peel, the longer you’ll go in between treatments.

BotoxWhat is Botox? Botox is a substance that is injected into the muscles of the forehead to treat frown lines between the eyebrows. Botox is meant to prevent or reduce those deep-set wrinkles.Who should get Botox? Many of us assume that Botox is something that women start using in their 40s and 50s. However, profes-sionals now recommend beginning Botox in the 20s and 30s. They reason that if Botox is used earlier, it can prevent these wrinkles from ever setting in. What are the side effects? To set the record straight, Botox does not inhibit facial expression. It simply keeps those pesky wrinkles out of your expressions. There are other

possible side effects that you should discuss with your doctor. How long will the results last and how much does it cost? Botox varies in price, but the average cost for a treatment is around $300 to $400, and results last up to four months.

FillersWhat are they? As our skin ages, several factors contribute to a general loss of volume in the face, creating folds, lines and wrinkles. Fillers are injectable products that replenish this volume, thereby minimizing these wrinkles. There are several types of fillers. Some, such as Juvéderm, Restylane or Belotero, are composed of hyaluronic acid, which is a substance naturally found in your skin. They work by filling in areas of lost volume, integrating into your skin and eventually dissolving naturally. Radiesse is another filler that is calcium-based and works by stimulating the growth of collagen.Who should use fillers? There is not a recommended age at

which to start using fillers. Many pa-tients begin use in their late 20s and 30s. At any point that loss of facial volume begins, fillers can be a viable treatment option. What are the side effects? The main side effects include temporary redness, swelling or bruising around the site of injection, but these are typi-cally minimal.How long will the results last and how much does it cost? Results can last up to a year for most of these products and the cost is in the range of hundreds of dollars. However, this varies depending on the product and the extent of treatment.

LasersThere are several types of laser treatments currently available. They can be very effective at treating dis-coloration, age spots, sun damage, vascular issues and hair removal. The scope and price range of these treatments varies greatly depending on the issue being addressed. These treatments are best to discuss with your skin care professional.

When you put forth ahealthy, confident and

vibrant spirit and body,those around you will

recognize the youthful glowyou are working to maintain.

4 procedures to consider before going under the knife


retinol or Retin-A, both derivatives of vita-min A. Retinol has been around for years. Extensive research shows that it is the most effective topical ingredient for healthier skin. Bair also recommends investing in a medical-grade skin care line. In fact, all of our experts agree that their patients see vastly improved results using medical-grade products versus “over-the-counter” products.

What’s the difference? In the cosmetics aisle at the drug store or even the makeup counter at department stores, you’ll notice that most all of the anti-aging products include retinol or vitamin A, just like the products you can purchase from a physi-cian’s office. However, the difference lies in the formulations and the strength.

Bair explains that physicians are able to dispense products that have a higher percentage of the active ingredient, retinol. These products are not only stronger, but there is more extensive research and testing to ensure their efficacy.

One of the main reasons physicians are able to dispense more potent products is that you’re not on your own. Your physician will discuss your skin-care goals and find a product that is formulated to reach those goals. For example, there are retinol products that are specialized to treat various skin types such as acne-prone skin, dry skin or sensitive skin. And they are further special-ized according to your skin’s age.

Northern Colorado Plastic Surgeon Dr. Denis Gonyon explains that using medical-grade skin care at home is also important to maximize the results of any cosmetic procedures that patients undergo. “Medical-grade skin care is really the foundation for healthy skin. These products properly prepare our patients’ skin for procedures and provide better care for their skin afterward for better, longer-lasting results.” Gonyon’s office recommends medical-grade, at-home skin care products for patients undergoing everything from less-invasive spa services such as chemical peels to more extensive cosmetic surgery.By appointment only — peels, Botox, fillers and more

Now let’s take a look at that next step. You’re not ready to go under the knife, but the creams aren’t quite cutting it. Luckily, technology is on your side. There are many treatments to address the signs of aging such as wrinkles, folds and uneven skin tone. When opting for one of these less invasive

options be sure to choose a provider that is certified to administer the treatment and find out how much experience they have. Your face is the first thing people see, so it’s impor-tant to choose a provider you can trust.Go all in

At some point, many of us probably will consider cosmetic surgery to help us regain a more youthful and confident appearance. Surgical intervention is undoubtedly the longest lasting and most comprehensive way to improve the appearance of your face and it is becoming a more common option. We spoke with Dr. Denis Gonyon for more insight into cosmetic surgery.

Gonyon explains that there are several separate facial procedures that patients can undergo. A traditional face-lift tightens the face from the cheekbones downward, including the neck. A brow lift smoothes forehead wrinkles and lifts the eyebrows. And an eyelid surgery removes excess skin and fat from around the eyes to rejuvenate and energize the look of the eyes.

Typically, patients who combine these procedures see the best results. Gonyon ex-plains, “If you lift the lower half of the face and the neck, but leave the eyes and brows, there is a lack of continuity in the look of the face.” It looks inconsistent to have a youthful, wrinkle-free smile with eyes that still look tired and droopy.

Now for the million-dollar question in the cosmetic surgery world: How long will the results last? There are many factors involved here. After surgery, the skin continues to age just as it would if it had never been touched. The surgery simply turns back time somewhat; it doesn’t stop time altogether. For example, if someone who is 50 perceives that they look 10 years younger after sur-gery, they will theoretically continue to look 10 years younger than they are as they age. That being said, many surgeons report that undergoing these procedures at a slightly younger age while the skin is still healthier often produces more effective, longer-lasting results. Also, patients who diligently use a medical-grade skin care regimen at home, in-cluding sunscreen, tend to see better results.

What about the recovery time after facial cosmetic surgery? This will depend on the procedure. For a complete facial surgery that includes all three procedures discussed above, patients typically will experience bruising and swelling for several weeks and continue to have restrictions on activity for


six to eight weeks. How much does cosmetic surgery cost? Again, this will depend

on the procedure, but if you opt to undergo several facial procedures, the cost can be $10,000 to $12,000 or more. As with any surgery, this includes all associated costs and follow-up care.

Are there any contra indications to getting cosmetic surgery? Experts agree that it’s important for patients to have realistic ex-pectations of their procedure. Also, it’s recommended that patients undergoing any procedures refrain from smoking as it can compli-cate healing and impede results.

A final word of advice on cosmetic surgery: Cosmetic surgery is a highly effective option to regain a youthful look. However, it’s im-portant to make sure you get the right surgeon. Good results depend on having a surgeon with the appropriate training, certification and experience. With the Internet, it’s easy to find false information, so be cautious when you go about your research. The most reliable source of information is a personal referral. Gonyon recommends that you talk to other patients and meet your surgeon ahead of time to ensure a trusting relationship with shared goals and expectations.Find your glow

With all of our society’s attention on youth and beauty, it’s easy to feel pressured to look forever young, and we often get discouraged when comparing ourselves to others. However, keep in mind that we each play an active role in forming these societal expectations. Within Colorado especially, we are part of a culture of self-actual-ization — not just as it has to do with beauty, but physical health, mental well-being, forward-thinking and energy.

So as you choose which options are right to help you pursue a youthful look and a healthy glow, I encourage you to go even further. Creams, lasers and facial procedures are just one step.

”Surgical intervention is

undoubtedly the longest lasting and

most comprehensive way to improve the

appearance of your face


Linda Hoffman, a chef and the owner of Come Back to The Table, a Fort Collins cooking school, says foods we tend to associate with winter, like hearty soups and stews, are not neces-sarily less healthy. But she also acknowledges that modifying our diets based on the season, like transitioning to the lighter

fare that sprouts in the warmer weather, makes sense.

“I don’t think comfort food is bad,” Hoffman says. “The heavier food keeps us warm and full. But I think we need to pay attention to what we’re choosing. And making sure that what we’re eating is still hearty enough so you aren’t in the

kitchen two hours later looking for something sweet.”

It’s not necessarily what we eat that’s important, she says, but how we eat it.

“I would like to see people transition to fish, chicken and eggs from the heavier meat, but that doesn’t mean you can’t still have a steak. You just need

to use it well. If you grill your steak and use it on a main dish salad, you’ll eat less of it because you’re going to fill up with all the complex carbohydrates of the vegetables.”

Hoffman strongly recom-mends meals that contain the hearty, seasonal greens that flourish at this time of year. She

By Andrew Kensley

Winter Springto

It’s easy to find comfort in warm, hearty foods in the wintertime. The mercury dips low, darkness reigns and our energy lags from being indoors.

But after several months of soothing our minds and bodies with hot, calorie-rich, emotionally satisfying foods, the time has come to come out of

food hibernation and get ready for spring.


uses spinach, watercress, Swiss chard, and arugula as examples. “In the springtime, the leafy greens in the grocery stores are greener, fresher and really beautiful. And because they’re loaded with vitamins and miner-als, they cleanse our system and help eliminate the excesses of wintertime to get us ready for the spring.”

As winter fades away in the rearview mirror, we also begin to spend more time in active outdoor pursuits. Modifying our diets can help us stay healthy while doing so. When we’re physically active, our bodies tend to function best when get-ting calories from lean, vitamin-rich energy sources.

There are psychological ben-efits as well. A November 2012 report on CNN.com suggests that seasonal affective disorder, or SAD, a common kind of depression that frequently oc-

curs in the winter months, may be linked to increased appetite and cravings for sweet, fatty and calorie-dense offerings, often consumed as what we call “com-fort foods.” The resulting weight gain and low activity levels can perpetuate symptoms of depres-sion, creating a vicious cycle of feeling sad and eating bad.Why the seasonal change?

Our biology may have always dictated seasonal diet changes. To survive harsh weather and a dearth of available meat, early humans needed to fatten up before the winter. Conversely, we needed to be leaner in the summer, to be fast enough to hunt what meat existed and to have the energy to harvest as much plant-based food as possible.

But a lifestyle of choosing strictly seasonal foods is no longer necessary. Our current state of

alimentary abundance, character-ized by supermarkets that stock anything and everything on a year-round basis, makes us im-mune to biological imperatives. The shifting of habits involves more than what we stock in the refrigerator: It parallels most other aspects of our lives.

Sadie Westhoff, marketing team leader for Whole Foods in Fort Collins, understands this phenomenon well. “It’s about more than changing just foods,” she says.

To help its customers adjust to the cyclical nature of the calendar year, Whole Foods rolls out a “seasonal switch” to feature prod-ucts that match the specific sea-son. Visit the Fort Collins market after mid-March and you’ll see the produce shelves stocked with brighter, crisper greens, oranges and reds, strongly dependent on locally grown produce. You’ll also find offerings of tulips,

Ways to ease the transition from winter to spring

Start slow. Try at least one new sea-sonal food, and add one day of exercise every week.

Get outdoors. The increased sunshine and activity will promote a more positive mood, making us less likely to eat fatty, carbohydrate-rich foods.

Plan meals together. It’s easier to eat healthier foods if you’re accountable not only to yourself.

Plant a garden. It’s a great excuse to get active and learn what foods grow best at what times of year and a fun way to eat organic without going to the store.


sunflowers and mangoes — more symbols of growth — which also flaunt vibrant, upbeat colors.

Appearances play a vital role in the switch at Whole Foods and other local grocers like King Soopers, Safeway and Sprouts, but food remains central to the transition. Deeper inside the store, hearty soups, chuck roast and oven-ready seafood are swapped out in favor of more grill-worthy foods, like burgers, marinated meats and kabobs for the grill. How to modify our diets?

Just as we store the skis in favor of the road bike, it makes sense to continually modify our dietary habits along with our other ones. Linda Hoffman suggests giving your brain time to adjust.

Hearty vegetables, like fennel and asparagus — foods she says many of her students have never tasted — as well as red-skinned po-tatoes, can serve as an excellent bridge to the lighter, healthier fare of springtime. They tend to sprout earlier in the year and are nutrient-dense without the excess fats or calories of, say, meats and cheeses.

“We tend to do our salads using the same thing all the time, so we stop making it because we’re bored. Using a variety of greens is a great way to go. Try arugula, which is a cool-weather vegetable, or radicchio. Add some grilled wild salmon, hard-boiled egg, blue cheese or feta cheese,” she says.

One of the challenges of moving from winter to spring is that the timeline tends to coincide with another familiar milestone: the fizzling out of new year’s resolutions. According to Chris Berger, a psychologist and owner of Foundations Counseling, all new habits can be hard to sustain. Basically, shedding layers may be simple, but getting healthy or happy requires more dedication.

“What might be helpful is to have a quarterly follow-up plan, maybe a monthly follow-up plan,” Berger says, to re-evaluate and reset goals.

While this certainly applies to those seeking healthier food, it’s im-portant to keep in mind that the same can be said for new activities, jobs or schools. Berger also agrees with Hoffman that flexibility is important. “Variety can play a large role in keeping people on track.”

Unfortunately, our bodies and brains can’t be neatly mapped out like a produce section or a cooking class schedule. Embarking on a change requires motivation, planning, support and follow-through. And a little sunshine doesn’t hurt.

Experience the lifestyle

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Creative food switches to get ready for springtime:Jazz up your salad. Add something with some crunch (like Belgian endive, iceberg lettuce or radishes) or healthy choices with some substance (like beans, cooked potatoes or beets).

Mix greens in with your favorite soup. Stir them in at the last minute, and serve them while they’re still bright green.

For a taste of summer, grill a small Andouille or Italian sau-sage and mix it with romaine lettuce, arugula, sweet pota-toes, red onions and a sweet and spicy dressing.

Fruit and nuts are easy and convenient salad add-ons. Sliced strawberries, a handful of blueberries and some toasted walnuts work great.

Provided by Linda Hoffman


the end

High heel or stiletto shoes are a nightmare to your feet. Extreme heels completely

throw off you posture, gait, and balance. Just ask the recent Miss Americas, who have taken a tumble

due to flimsy footwear. The pressure created on the meta-tarsel bones, the bones in the

lower foot, resembles the binding used to restrict movement in older cultures.

Tight hip hugger pants create the muffin top look! When you wear your pants too low, you are constantly pressing out your stomach to hold them up. Eventually, in as little as six months, you can change your physiology to add mass to that area to assist in holding them up.

Compression shirts do just that, compress. Just like a tourniquet, it reduces blood flow and hence reduces the effectiveness of your workout. A little loose is good.

Do clothes make the person?

Ever wonder what happens to your body when you squeeze into a pair of pants that are too small? Well not only can’t you breathe for the duration of the suffering, but your body adapts to the stimulus…a morphed body!

Workout wear is another interesting dilemma. You want to be fashionable yet function-al. Here are a couple of good tips to follow:

If you have to hold your clothes to work out it is not appropriate gear.

If you are wondering if something is going to be exposed, it will.

If you are wondering if something is going to move and cause embarrassment, it will.

by Mike Rickett M.S., C.S.C.S.

Portable music armbands This leads to the last piece of clothing, your music player. Yes, the band around your arm to hold your music is restricting blood flow and decreasing the effectiveness of your workout. Try a music player or case that clips to your clothing instead.

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