GIRLS ON THE RUN TEACHES LESSONS THAT LAST A LIFETIME
RYAN BENT PHOTOGRAPHY
28 FRENCH CUISINE, NO ATTITUDE
Chef Hervé Mahé brings heritage and heart to every dish at Bistro de Margot
BY JONESHA SMITH
34 TRANSFORM YOURSELF MIND, BODY, AND SOUL
Dr. Schmidt of Vermont Plastic Surgery can help you achieve your ideal image BY
JEN DUBY
71 HEALING HEARTS, BUILDING COMMUNITY
VT Cardiac Kids helps young heart patients and families connect BY
MERYL SIEGMAN
COVER PHOTO OF DR. ALEXANDRA SCHMIDT BY SARAH KJELLEREN, COURTESY OF VERMONT PLASTIC SURGERY
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Spring in Burlington invites a fresh start—longer days, lighter mornings, and that familiar feeling that something new is beginning. This Health Issue of Best of Burlington is filled with pract ical, local ideas to help you reset, recharge, and step into the season feeling your best.
Inside, you’ll find expert‑backed tips for better sleep, healthier skin, and smarter ways to declutter your home and daily routines— small, manageable changes that can bring a noticeable sense of ease. We also share insight from a renowned plastic surgeon on thoughtful, modern approaches to taking years off your appearance while still looking like yourself.
This issue proudly spotlights Girls on the Run Vermont, a nonprofit devoted to helping young girls build confidence, resilience, and lifelong healthy habits, both on and off the course. Their work continues to strengthen families and communities throughout our region.
You’ll also meet the Vermont Youth Orchestra and learn about its upcoming Summer Symphony Camp, alongside a feature on VT Cardiac Kids, an organization focused on supporting youths with cardiac heart defects and their families, plus a curated lineup of seasonal events worth marking on your calendar.
Thank you for reading and for supporting the people and organizations that make our community such a special place. Here’s to a healthy, hopeful spring.
John and Robin Gales Publishers
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WHAT’S TRENDING IN TRAVEL FOR 2026
After years of fast-paced itineraries and social media-inspired vacations, travelers are looking to slow down in 2026, instead focusing on more personal, immersive experiences. Find all the trends at www.bestofburlingtonvt.com.
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PAMPER YOUR PETS BUT PROTECT THEM, TOO
WITH A FEW PRECAUTIONS, SPRING CAN BE A FUN AND HEALTHY SEASON FOR PETS AND THEIR PEOPLE
Spring brings warmer weather, longer days, and more time outdoors—but it also introduces new risks for pets. A little preparation can go a long way in keeping your furry companions healthy and comfortable this season.
BEWARE OF BITERS
As temperatures rise, fleas, ticks, and mosquitoes become more active. Make sure your pet is up to date on preventative medications and routine vet visits. Spring can also trigger seasonal allergies, which may show up as itching, sneezing, or ear irritation.
GROWING THREATS
When spending more time outside, be mindful of toxic plants, such as lilies, tulips, daffodils, and azaleas. Check yards and gardens for hazards and inspect fences and gates for openings that may have occurred over the winter.
WORKOUTS AND WATER
With increased activity, pets may need time to ease back into exercise, along with plenty of fresh water to stay hydrated. Regular grooming helps manage spring shedding and allows you to check paws, ears, and coats for ticks or debris.
CHIP, CHIP HOORAY
Finally, spring is a season of adventure—so be sure ID tags and microchip information are current in case your pet wanders off.
VITAMINS
YAY OR NAY FOR YOUR PET?
With longer days and more outdoor activity, many Vermont pet owners start thinking about ways to support their pets’ health. Vitamins and supplements often come up—but not every pet needs them.
DO PETS REALLY NEED VITAMINS?
Most healthy dogs and cats do not need extra vitamins if they eat a high-quality, complete and balanced commercial pet food. These foods are formulated to meet daily nutritional needs, and adding vitamins unnecessarily can sometimes do more harm than good.
WHEN SUPPLEMENTS MAY BE HELPFUL
Veterinarians may recommend supplements for senior pets with joint stiffness, active dogs that hike or spend a lot of time outdoors, pets with digestive issues, seasonal skin irritation, or animals on homemade diets. Common supplements include omega-3 fatty acids, probiotics, and joint-support formulas, such as glucosamine.
VERMONT-SPECIFIC CONSIDERATIONS
Vermont’s seasonal changes can affect pets in unique ways. Spring mud, pollen, and increased bathing may contribute to skin issues, while active outdoor lifestyles can put added stress on joints— especially after a less active winter.
TOO MUCH OF A GOOD THING
Some vitamins, particularly fat-soluble vitamins like A and D, can build up in a pet’s body and cause toxicity. Human vitamins should never be given to pets unless specifically approved by a veterinarian.
TALK TO YOUR VET FIRST
Before starting any vitamin or supplement, you’d be wise to consult a Vermont veterinarian. Professional guidance ensures your pet gets exactly what they need—no more, no less.
LOOKING FOR PET-FRIENDLY Spring Events?
APRIL 11 & 12, 10AM–5PM
VERMONT SPRING MARKET
Large spring market featuring local vendors, including pet-related goods and treats.
APRIL 25 & 26, 10AM–5PM
VERMONT SCI-FI, FANTASY & HORROR EXPO
Family-friendly expo, where leashed pets are commonly welcomed for outdoor strolling.
JUNE 27 & 28, 10AM–6PM
VERMONT RENAISSANCE FAIRE
Outdoor medieval-themed festival, where leashed dogs are often welcome.
For more event info go to www.cvexpo.org.
PET-FOCUSED EVENTS ARE ANNOUNCED EVERY MONTH
Watch for:
• Dog walks and meetups along the Burlington Waterfront and Greenway
• Adoption fairs and meet-and-greets hosted by local rescues
• Community pet events at local pet stores and breweries
LOCAL SHELTERS & ORGANIZATIONS TO WATCH
These organizations frequently announce spring adoption events, clinics, and fundraisers. See their websites for details.
• Humane Society of Chittenden County
• VT Dog Rescue
• Vermont English Bulldog Rescue
• Green Mountain Animal Defenders–Burlington
BY WENDIE PECHARSKY | PHOTOS BY ARIELLE THOMAS
MUSIC
Summer Symphony Camp and year‑round programs at VYOA
Let the BEGIN
VYOA Summer Symphony Camp is back, and it’s the perfect way to kick off summer, with music, creativity, and new friends. This action‑packed week invites middle school musicians to jump into symphony and jazz orchestra, explore fun electives, and take the stage in a celebratory final concert for family and friends.
Summer Symphony Camp is part of the vibrant world of the the Vermont Youth Orchestra Association (VYOA)—home to three orchestras, inspiring training programs, private lessons for orchestral instruments, and an early childhood program for children under five. At VYOA, young musicians don’t just learn music—they belong.
“All of this is possible,” says Mark Alpizar, VYOA’s musical director since 2020, “because we have acquired the Elley-Long Music Center, and that is what makes it all come together. The fact that we have this wonderful home is what got us through the pandemic and has given us the ability to have a lesson program.”
The Elley-Long Music Center, once a riding hall used by the Black cavalry troops known as the Buffalo Soldiers for horse training after the Civil War, has been retrofitted into classrooms and a performance space. “It’s quite large,” Mark says. “The soldiers would use it for parties, get-togethers, and sometimes musical performances. So, the legacy is that it’s been retrofitted to do the same thing that it once did.”
Previous page: Vermont Youth Orchestra prepares for their OrchestraPalooza concert at Flynn in downtown Burlington.
This page, clockwise from upper left: The cello section of Vermont Youth Orchestra rehearses at Flynn. Vermont Youth Orchestra senior soloist Avery Cochran performs "Suite Antique" by John Rutter. Vermont Youth Philharmonia winds and percussion musicians perform at Flynn.
SPACE FOR LEARNING AND PERFORMING
The Center, located on the campus of Saint Michael’s College in Colchester, has a performance hall in the back of the building that can seat about 350. “The stage is particularly wonderful,” Mark says. “Everyone raves about the acoustics. And that is where our Vermont Youth Philharmonia and our Vermont Youth Strings have their secondsemester performance in April.”
Mark works side by side with Rosina Cannizzaro, the executive director of VYOA, who has overseen all aspects of the organization since 2012. In that time, Rosina says VYOA has undergone a great deal of expansion. “We started a lesson program about eight years ago with just strings, and last year, we expanded it to include all woodwinds, brass, and percussion. We have thirteen
studios now within our lesson program,” she says. “What’s really wonderful is that it makes private lessons affordable for students. Over half of our students are receiving some sort of financial aid to take private lessons.”
PARTNERING WITH LOCAL SCHOOLS
VYOA also launched its after-school partnership program, Music Inspires, in 2012. “We have been providing free after-school group violin classes in Winooski since then,” Rosina says. “[Winooski was] our first partner, and over the years, we’ve done other after-school programs in Newport and Bakersfield, not just for strings but for woodwinds and brass, as well.”
Says Mark, “When the Vermont Youth Orchestra launched [in 1964], the original mission statement included a lot about partnering with public schools and being a way to enhance what’s already going on in Vermont. I try to cultivate in each of our students and each of our musicians the ability to take what they learn in VYO and bring it back to their school programs and enhance
them, because I think VYO only really works in partnership with the school programs. They send us so many musicians, and we, in turn, cultivate them and help them grow, and we all benefit from it. Even the public benefits from it. Everyone who comes to our concerts can hear that. We have a nationally reputable orchestra here, in rural Vermont.”
MUSIC EDUCATION FOR ALL
But middle and high school students are not the only ones to benefit from VYOA’s mission. Rosina says, “We have an early childhood department now where we’re offering Music Together classes, and our Rug Concert series for kids five and under was launched ten years ago. That’s a very interactive performance opportunity for them. We try to find an entryway for every skill level and every age.”
Mark heartily agrees. “The Vermont Youth Orchestra Association is a welcoming place for children ages zero to eighteen. It’s really comprehensive, and we believe in musical excellence for everyone of all ages and abilities. Music education offers kids so many valuable skills that transfer to anything they want to do in life. I think that’s why every kid should be involved in music in some way, shape or form. It helps foster a sense of creativity. It helps create lifelong habits of
study and commitment. It’s like a team sport but with an artistic element.”
LOCAL AND INTERNATIONAL PERFORMANCES
“There are thirty to forty performance opportunities that come up every year,” Rosina says, “and [the students are] all keeping their eye on touring internationally, which we do every three years. That’s something they have to look forward to.” In the past decade, VYO has performed concert tours to China, France, Germany, the Czech Republic, Iceland, Spain, Portugal, and Greece.
But in Vermont, Mark says, “I have the VYO break up into chamber groups. I have what I like to call the String Squad. Then, we have the Winds, Brass, and Percussion Ensemble, and we also have smaller groups like wind quintets and string quartets. I put them together, I teach them and coach them on the music, and then they go out into the various opera houses throughout Vermont and retirement homes and community centers and play for as many Vermonters as we possibly can each season.”
TWO JAZZ PROGRAMS
Two years ago, the organization began offering VYOA Jazz, a high school program that brings together the best players in the
Above: Mark Alpizar, music director of VYOA, teaches, coaches, as well as conducts the orchestra, preparing them to play for as many Vermonters as they can each season. Right: Members of the String Squad musicians perform in a concert at Flynn in Burlington.
state and gives them an opportunity to play together outside of the All-State Festival. “It was really successful,” Mark says. “All of the students in every section play in an ensemble with a professional musician. They get mentorship from professionals from the area every single week.”
In fact, the jazz program was such a success that, in that same year, they launched VYOA Grooves , a jazz program for middle schoolers. Both jazz programs are open to anyone who wants to participate. “[VYOA Grooves provides] a chance for them to really explore the fundamentals of jazz, play in an ensemble, and learn to improvise,” Mark says.
THE VYOA LEGACY
Even after graduating high school, many VYO participants continue studying music in some form. “What’s always so heartwarming,” says Rosina, “is how many students really try to find a way to keep music in their lives when they go to college. And that is what I think is the success of our program, to have a group of young people who know the value of music and make time for it.”
Mark says, “The vast majority of our students do not go on to pursue music as a vocation or as a career. But that’s all the more reason why they take it so seriously now. I really feel the sense that each of them is realizing: ‘This is my opportunity to [increase my] repertoire. This is my opportunity to feel like a professional musician and get a chance to learn at a high level how to perform music and how to wear an artistic filter for the rest of my life.’”
DEDICATED STUDENTS AND FAMILIES
“It’s a tremendous commitment, not only on the part of the student musicians but also of the parents and the families,” Rosina says. “We have kids who are traveling from the Northeast Kingdom, from Plattsburgh [NY], and the Hanover [NH] area, so you know they’re making a serious commitment on Sunday to be with us. We have nothing but gratitude for their commitment and dedication to us, and, in return, they’re building friendships and a love of music,” she says. “That’s success.”
Cathy Della Lucia, Privacy Gate with Invisible Crutch, 2023
BY JONESHA SMITH
French Cuisine No Attitude
CHEF HERVÉ MAHÉ BRINGS HERITAGE, HEART, AND PRECISION TO EVERY DISH AT BISTRO DE MARGOT
Some people are born into kitchens; they shape others. And then there are the rare few for whom cooking is not just a skill, but a calling. Chef Hervé Mahé, owner and chef of Bistro de Margot, is one of them. He understands that a plate is never just a plate, it is memory, discipline, heritage, and heart arranged with intention.
This is the standard of greatness in the culinary world, but Chef Hervé did not learn that standard in the spotlight. It was formed in a village in Lorraine, France, where food wasn’t performance but a belonging, where twenty-seven grandchildren, Hervé among them, were taught at a tender age that food was family.
A GRANDMOTHER’S LEGACY
In fact, Bistro de Margot is named for Chef Hervé’s grandmother, Margot, who passed away in 2015, at the age of one hundred, right before he had the chance to open the restaurant, the place where his artfully crafted thoughts are reflected in every detail, from the brightness of the room to the use of white tablecloths.
Chef Hervé Mahé at work in the kitchen at Bistro de Margot, guided by precision, memory, and restraint. Above, right: Escargots de Bourgogne: snails with parsley and garlic butter, served alongside crisp, airy pommes Dauphin
Clockwise from above: Roasted squab, a masterclass in balance—perfectly crisp skin, tender meat, and rich, seasonal flavors. Tarte Citron “Meringuée” en verrine: lemon meringue tart in a jar, balancing bright lemon and delicate sweetness.
But when Chef Hervé first announced that he would be transforming L’Amante, an Italian trattoria and stalwart of the Burlington dining scene, into a “real-deal” French bistro, the community expressed doubts. To calm the locals, Chef Hervé decided to keep L’Amante’s waitstaff and front-of-house crew, so people would still see familiar faces when they came in.
THE POWER OF THE PAUSE
True to his word, Chef Hervé had Bistro de Margot up and running just ten days after he purchased it. In fact, the paint was still wet as
they tried out the new menu, along with a new motto: French cuisine, no attitude.
According to Chef Hervé, the goal of the restaurant is to create a pause. From the moment guests walk through the door, he wants them to feel enveloped in a restorative atmosphere, where servers anticipate every need. He is hyperaware that each plate that leaves his kitchen carries something greater than merely technique. It carries memory forward, patience honed over decades, and the reminder that great chefs are never made overnight.
FROM VILLAGE TO BISTRO
Indeed, Chef Hervé’s childhood deeply influenced his ethos before he even had the words to express it. To him, cooking meant people gathering. It meant flour-smeared hands and tales around the stove. It meant a sense of belonging.
At fourteen, he attended culinary school, where he found he preferred service and cuisine to schoolwork. The timetable was grueling: forty-two hours per week, cooking lunch and dinner for customers and students. But he learned that cooking was more than just a series of steps. It involved all five senses, as if food were alive.
During the summer, the chef worked as a server at a luxury palace with five hundred rooms. “You have to know all the facets of the business,” he confides. Each department of the kitchen, dining rooms, and butchery was a stage with its own music.
In Paris, during a formative cooking internship at the three-Michelin-starred La Tour D’Argent, he fell in love with the heat and pressure of service. Surrounded by twenty-five chefs, handling eighty to ninety covers, the pressure was relentless. He watched young cooks leave in tears after three days, but he stayed.
FORGED BY DISCIPLINE
He found that precision came with discipline, and it took him to places he never dreamed possible. Waste was unacceptable. Shortcuts were unacceptable. The goal was to do it right the first time.
Chef Hervé carving roasted squab in the kitchen, a quiet ritual of service.
Salade Margot with Boston bibb lettuce, radishes, quail egg, and Dijon mustard dressing—named in honor of the chef’s grandmother.
By 1987, the chef graduated, and he applied to the elite Ferrandi School of the French Culinary Arts in Paris. He was told he would not get in; the standards were too high. He applied anyway. Wearing his uniform and carrying his knife set, he chose to prepare a notoriously difficult, bony fish. He cooked, cleaned his station, and defended his motivation before judges and instructors. A month later, a letter arrived: He had been accepted.
The program demanded rigor—fourteen students per class. Weekly five-course menus were presented and voted in or out. Financial projections had to be realistic, buildings identified, budgets calculated, and marketing defended before bankers and chefs alike. It was not simply cooking; it was ownership training.
COOKING WITH PURPOSE
Later, his internships took him all over Europe. In London, he worked in the Michelinstarred InterContinental hotel, where he rotated through pastry, butchery, and sauce preparation. At L’Auberge De l’iIl, a Michelinstarred restaurant in Alsace, France, he learned that excellence and precision could be achieved with kindness, rather than shouting and intimidation. And he learned that great food did not require drama, but clarity, a lesson he still practices to today.
Eventually, through an exchange program, he came to the US and Canada, working
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in Austin, Seattle, and Vancouver, BC, and honing his culinary and managerial skills, so that by the age of twenty-two, he was in charge of chefs much older than him.
REGULARS BECOME FRIENDS
Over the past decade, regular guests have become friends, and they are part of Bistro de Margot's backbone. Chef Hervé welcomes feedback because he knows growth requires listening. Every skill, every nuance, every signature dish is the result of countless hours,
mistakes embraced, lessons learned, and the quiet determination after saying, “Yes, Chef,” to get it right.
Chef Hervé doesn't just cook, he also inspires, and in every dish, he inspires us to witness the journey, to taste history and patience, all on a single plate.
Bistro de Margot 126 College Street Burlington, VT www.bistrodemargot.com
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BY JEN DUBY
TRANSFORM YOURSELF BODY, MIND, AND SOUL
DR. SCHMIDT OF VERMONT PLASTIC SURGERY CAN HELP YOU ACHIEVE YOUR IDEAL IMAGE
People interested in what plastic surgery has to offer—whether that’s a facelift, tummy tuck and mommy makeover, deep chemical peels, or breast augmentation, reduction, and reconstruction—might be surprised to learn that all these services and more are available to them close by.
Alexandra C. Schmidt, MD/MS, founder of Vermont Plastic Surgery in
Whether it’s noticing ourselves in the mirror or on a Zoom call, drooping skin and other changes around the eyes, mouth, and neck is a common aspect of aging. Our facial appearance is a huge part of our self-image and how we interact with the world.
Williston, can provide the same level of cutting-edge care that you would find in New York, Boston, or Miami—without leaving the Green Mountain State.
EXPERT CARE FROM AN EXPERT SURGEON
Dr. Schmidt is a board-certified plastic and reconstructive surgeon. She earned her bachelor’s and master’s degrees from Johns
Opposite, from top: The reception area at Vermont Plastic Surgery in Williston. Dr. Alexandra C. Schmidt is a board-certified plastic surgeon specially trained to provide the best aesthetic results for breast, body, and face.This page: Vermont Plastic Surgery's office is a peaceful, calming space outfitted with the stateof-the-art equipment necessary to accommodate all consultations, follow-ups, injectables, and minor procedures.
Hopkins University, her MD from Vanderbilt University, and completed her residency at Washington University in St. Louis (WashU). At WashU, she was part of one of the oldest and most prestigious integrated plastic and reconstructive surgery programs in the country. After her residency, she was selected for a highly competitive and rigorous aesthetic surgery fellowship endorsed by The Aesthetic Society. That training was specifically focused on how to achieve the best results for breast, body, and facial
aesthetic procedures. “My goal when I operate on someone is for them not to look like they’ve had an operation, but for people to ask, ‘Oh, did you lose weight? Did you change your hair?’ They know something is different, but they can’t put their finger on what’s different.”
HELP TO ADDRESS THE DISCONNECT
It’s a common, although not universal, experience to have a mental self-image of what you expect to see when you look in the mirror. It’s also quite common to experience a jarring disconnect between what you expect to see, and what you actually see. And sometimes, for your own mental and spiritual health, the best path forward is to do something about it.
That’s where Dr. Schmidt comes in. Dr. Schmidt tailors each facelift, neck lift, or brow/eyelid surgery to match each patient’s individual goals and ideal image. With her training and experience, she’s able to help patients age beautifully—naturally.
AN EXTREME WEIGHT LOSS ALLY
In addition, Dr. Schmidt is seeing more patients than ever who have experienced extreme weight loss—upwards of 100 or 200 pounds. When someone loses that much weight, they may feel better and their health improves, but they also have a great deal of loose skin that doesn’t simply go away.
“These patients have done all this work; they’ve lost all this weight. They feel so much better. They can exercise and wear clothes they’ve never been able to wear before.” But they still have the loose skin, which can be physically uncomfortable and cause feelings of self-consciousness. Dr. Schmidt, an expert in body contouring procedures, can help these patients in the last miles of their weight-loss journey.
Working not only with weight loss patients, but also with patients who experience extreme self-image dysphoria is rewarding for Dr. Schmidt. These patients are the ones who are “crying after surgery because they’re just so happy that what they see on the outside is aligned with how they feel on the inside.” says Dr. Schmidt.
CONVENIENT AND PRIVATE
Dr. Schmidt grew up in the Upper Valley on the Vermont side of the river and wanted to raise her family here in the Green Mountain State. After several years working as part of a team in a plastic surgery practice, Dr. Schmidt wanted to have the independence of her own practice. In April 2025, she officially opened her office in Williston.
The quiet, leafy street where Vermont Plastic Surgery makes its home belies the convenience of its location, less than fifteen minutes from downtown Burlington, ten minutes from Burlington International Airport, and a stone’s throw from Exit 12 off Interstate 89.
Patient privacy is one of our core values at VPS. Despite its convenience, our office is located away from retail spaces, restaurants, and other public areas, providing privacy for our patients as they transform and heal.”
DRESS FOR SUCCESS
Fully renovated prior to opening, the office itself is a peaceful, calming space outfitted with the state-of-the-art equipment necessary to accommodate all consultations, follow-ups, injectables, and minor procedures. Surgery is scheduled at Green Mountain Surgery Center or Northwestern Medical Center. Before and after pictures are available on the VPS website.
THE IMPORTANCE OF TRUST
Known for her warm and respectful bedside manner, Dr. Schmidt takes great care in developing trustful relationships with her patients. Patients say things like, “Dr. Schmidt treated me with respect and dignity through the entire process” and “[she] made me feel relaxed about my upcoming surgery.”
As Dr. Schmidt says, “I’m developing a relationship with someone because I think it’s very important. I make a big effort to develop a relationship with people and find common ground.”
Vermont Plastic Surgery
372 Hurricane Lane, Suite 201 Williston, VT www.vermontplasticsurgery.com
Photo: Ryan Bent
SECTION
LEARN HOW TO MAKE THE MOST OF THIS RESTORATIVE FUNCTION
How can something so essential for wellbeing be so elusive at times? Along with a nutritious diet and regular exercise, quality sleep is a cornerstone of good health. Sleep provides the opportunity for critical restorative functions in the body, and it’s vitally important for refreshing and reviving the body and mind.
According to the National Sleep Foundation, nearly 30 percent of adults get less than six hours of sleep per night, on average, when we should be getting seven to nine. It’s not uncommon to suffer an occasional sleepless night, and most people can tolerate a couple days without sleep and fully recover.
However, habitual sleeplessness affects emotional and mental health, accelerates aging of the brain, and puts us at risk for heart attacks, irregular heartbeat, high blood pressure, stroke, decreased immunity, obesity, and diabetes.
WHAT IS INSOMNIA?
Difficulty falling asleep, struggling to stay asleep, waking up too early, and experiencing nonrestorative sleep (sleeping through the night but still feeling exhausted and unrefreshed in the morning) are symptoms of insomnia, the most common sleep disorder. Failure to get an entire night’s sleep on most nights over a one-month period is considered chronic insomnia.
While frustrating and exhausting, insomnia is usually temporary, but if insomnia is ongoing, it’s important to have your doctor rule out conditions that cause insomnia, like depression and anxiety.
WAYS TO OVERCOME SLEEPLESSNESS
Avoid Stimulants—For many people, the most effective means of overcoming sleeplessness are also the simplest. First and foremost, avoid stimulants, especially caffeine. The majority of Americans consume 150 mg to 225 mg of
Sendsafelyyourself into slumber
caffeine daily, roughly the amount in two cups of coffee. Although most people can handle this amount, the time it takes for caffeine to leave the system can vary widely. Some people eliminate it quickly, while for others, it can take up to twelve hours or more.
If you drink more than one cup of coffee in the morning and have trouble sleeping, avoid caffeine, including tea, chocolate, and energy drinks, for a week to ten days and see if your sleep improves. If it does, caffeine was likely the cause of your sleeplessness.
Get Regular Exercise—Regular exercise is another way to improve sleep quality. While only a handful of studies have examined exercise’s effect on chronic insomnia, evidence links exercise to significant improvements.
Research shows that after four to twenty-four weeks of physical activity, adults with insomnia fell asleep more quickly, slept longer, and experienced better quality sleep than before they started working out. Exercising in the morning or early evening is best, and aim for
moderate-intensity activities, such as walking. Supplement Calcium—Nutrient deficiencies are a common cause of sleeplessness. For example, inadequate levels of calcium and magnesium can cause you to wake up after a few hours and have difficulty falling back asleep. Calcium has a calming effect, and magnesium is needed to relax the muscles. It helps relieve anxiety, tension, and nervousness. Surveys show that most Americans don’t get enough magnesium from diet alone.
Up Your B-complex—They also aid relaxation and promote a restful state, relieve stress, and enhance rapid eye movement (REM) sleep, the sleep stage involved in storing memories, learning, and balancing mood.
Remember Potassium—Potassium works with magnesium to improve sleep, and too little potassium can make it difficult to stay asleep throughout the night. Look for these nutrients in a high-quality daily multivitamin, as well as in supplements specially designed to support healthy sleep.
SLEEP & THE HEART
Otherwise healthy people who get too little—or too much—sleep may be at risk for heart disease. A new study finds that individuals who have poor sleep habits are more likely to suffer from stiff arteries and calcium deposits on the walls of the major arteries.
“Coronary calcium develops way before heart attack symptoms occur, and a greater amount of calcium in the coronary arteries predicts future development of heart disease,” says the study’s lead author, Dr. Chan-Won Kim. Researchers report that the sweet spot appears to be around seven hours of sleep for most people.
THREE NATURAL SLEEP AIDS
1 Melatonin is one of the most effective nutrients to optimize sleep. It plays a critical role in normalizing your circadian rhythm, or internal clock. Melatonin is produced naturally in the body by the pineal gland, which is inactive during the day and begins producing melatonin when you’re exposed to darkness.
Melatonin makes you feel drowsy, and during a good night’s sleep, your levels stay elevated for about twelve hours (from around 9pm to 9am). As the sun rises, the pineal gland reduces melatonin production and blood levels decrease. This rise and fall of melatonin levels determines your internal clock, which ideally, should make you feel sleepy at night and fully awake during the day.
When taken as a supplement, melatonin helps promote relaxation and restore your body clock to establish a healthy sleep pattern. Melatonin has been shown to be very effective in helping induce and maintain sleep in both children and adults, including those with insomnia. It can help you feel less restless and prevent daytime fatigue. For melatonin to be beneficial, it’s important to follow label directions carefully, since taking it at the wrong time could further disrupt your circadian rhythm.
2 5-hydroxytryptophan (5-HTP) is another natural sleep aid. 5-HTP is converted in the brain to serotonin, an important initiator of sleep. Studies show that 5-HTP can decrease the time it takes to fall asleep and reduce the number of awakenings throughout the night. One of its key benefits is its ability to increase REM sleep (typically by about 25 percent) while also increasing deep sleep.
3 L-theanine is a relaxing amino acid that has been shown in clinical studies to induce a sense of calm in people with anxiety (a common sleep disruptor). It can help relax the body and calm the mind. Although L-theanine will not cause you to sleep longer, it may help you sleep better. Researchers report improved sleep quality, recovery from exhaustion, and refreshed feelings in individuals taking L-theanine.
Quality sleep is fundamental to our mental, emotional, and physical health—both in the short term and over the long term. If you’re suffering from insomnia, look to natural remedies that can safely and effectively send you to dreamland.
ADIRONDACK AUDIOLOGY
Reconnect with the people you love
Call today to schedule a hearing evaluation
Shelburne, VT
802-922-9545
Offering personalized hearing health care and the latest premium hearing aid technology for over 40 years Plattsburgh, NY
518-562-0054
518-891-0487
315-276-3484
adirondackaudiology.com
Improve Skin at a Cellular Level
At Cheeks Luxury Skin Clinic, LED light therapy is never an afterthought. They strategically integrate it into treatment plans to improve treatment outcomes, support barrier repair, and for cellular health.
LED treatments are deeply restorative, and clients often describe them as calming, grounding, and visibly beneficial, because LED light therapy treats skin on a cellular level and enhances circulation and cellular repair.
At Cheeks, LED light therapy is used both as a standalone skin-optimizing treatment and as a powerful enhancement following their advanced face treatments. Each of Cheek’s signature treatments is curated for every client, and they find that most can benefit from LED light therapy.
TURN BACK THE CLOCK
Red LED light therapy is best for aging skin, loss of firmness, and it helps with diminishing
fine lines and wrinkles. Since red LED light therapy stimulates your skin’s collagen and elastin, it improves skin’s firmness and elasticity. This is ideal after Cheek’s advanced face treat-
ments, which include a facial with innovative technology. Red LED is the cornerstone of anti-aging and skin rejuvenation.
SOOTHE TROUBLED SKIN
Blue LED light therapy is best for acne-prone and congested skin. It targets acne-causing bacteria, helps reduce active breakouts, and calms inflammation. Blue LED works without drying or disrupting the skin barrier.
EVEN OUT SKIN TONE
Green LED light therapy works great for people with hyperpigmentation, or brown spots. It improves uneven skin tone and even reduces redness. Green LED is ideal for
sun-exposed skin, and they often use it for tone refinement.
PAMPER SENSITIVE SKIN
Yellow LED light therapy is best for sensitive, reactive, or compromised skin. Yellow LED soothes and calms stressed and inflamed skin. It is deeply soothing and restorative.
AN AT-HOME OPTION
They often encourage their clients to continue the benefits of LED therapy by using an athome LED mask. They offer the Omnilux LED face masks, as they are comfortable to wear, and have the correct number of LED lights at the correct wavelength to enhance skin health.
Let Go, Live Better
Clear the chaos and discover peace of mind
Let’s not beat around the messy bush: Clutter can clog your physical, mental, emotional, and creative pathways. Look around you. Are things in their place, with enough space for energy to enter and flow? Can you take a deep breath and feel good about your surroundings? Or do you feel a pit in your stomach, because everywhere you look, there is a barrier of one type or another? Do you feel annoyed with yourself or others when you see the disarray?
Studies show that when our surroundings are orderly, we have lower levels of cortisol, the primary stress hormone. When our
surroundings are chaotic, we feel more stressed overall, not just about the clutter.
HOW CLUTTER AFFECTS YOU
There are several ways that clutter affects you physically and mentally. If you tend to live with clutter, you may have difficulty with time management, tend to procrastinate, have a short attention span, leave tasks unfinished, be easily sidetracked, and have trouble stopping and starting projects because they’re not perfect.
What’s more, when you are exposed to clutter, you tend to experience more anxiety. Chaotic surroundings can also cause sleep
disorders, affect concentration, lessen productivity, and even lower self-esteem. However, don’t let the idea of decluttering cause you even more stress. If you’re thinking you don’t know where to start, the beauty is, it doesn’t matter. Just like you eat an elephant one bite at a time, you can declutter your life in small manageable piles.
WHERE TO START
Start with one sock drawer in the bedroom, a kitchen utensil tray, or a closet or cabinet shelf. Take everything out and put it on the counter or table. Sort the stuff into what you actually
use and what you don’t. What you use can go back into the drawer. Everything else should be sorted into trash and donate piles.
Create one medium-size box for donations. You probably have an old Amazon box hanging around in all that clutter. Make sure the box isn’t too large and is easy to carry even when full. You should add to the donate box each time you sort a new area.
Your goal is to fill that box, so you can donate it to people who need and will use your clutter. If you don’t have a box, use a hefty bag or old pillowcase you’ve been meaning to get rid of. Remember: Each drawer or cabinet is an achievement. Each box or bag you fill and donate will not only give you a sense of accomplishment, but also the joy that comes from helping others who need it.
Make it fun with your favorite music or TV show and play Beat the Clock with yourself. Can you organize that drawer, closet, cabinet, or desk in the time it takes to watch one episode or one movie, listen to three songs
or an entire Broadway soundtrack? Or make it meditative. Listen to your favorite guided breathing meditation or enjoy a sound bath or nature sounds. Alternatively, you can try it in silence and give your brain a rest, or make it educational by watching a documentary, listening to a podcast, or practicing another language.
WORK THROUGH THE OBSTACLES
• Ask friends and family to help with large items, like electronics and furniture that you need to get rid of. Call local donation centers and see if they do pickups. Talk to local social service agencies and volunteer organizations. Ask your local church or college if they know people who may want to make a few dollars and would be willing to help. If you want to make a few dollars, consider a consignment shop.
• Give things away to loved ones or to someone who will love whatever it is. Are you emotionally attached to your stuff?
Does clutter bring you more joy than freeing up space and reducing your mental load? Consider what you are attached to and if you can live without it.
• Let go of the need for perfection. Don’t let an all-or-nothing mentality stymy you. Embrace the idea that even small changes can have a huge impact. In fact, clearing just one area will make you feel accomplished and get you motivated.
FIND PEACE OF MIND
When your surroundings feel peaceful and organized, your relationships—and your sleep—may improve, you’ll suffer fewer allergies from dust and other allergens, you’ll have more energy and be more productive. So ask yourself, is keeping your clutter worth it? If there is even the chance that decluttering—small pile by small pile—can increase your happiness, you know it isn’t. In your new orderly expanse, perhaps you will find peace of mind and room to dance.
Everyday Order
Inspired Closets of Vermont owner Kerri Salls shares how her team helps homeowners declutter and create lasting storage solutions.
BOB: What storage problems do clients bring to you?
KS: The biggest issues depend on the season. In muddy or snowy weather, mudrooms become a problem spot—families end up with jackets, boots, and backpacks piled by the door. In summer, garages fill up with kids’ balls, pool toys, and bikes, making it hard to even park the car. Closets are a year-round challenge, with people struggling to find what they need amid piles and disorganization.
BOB: When do people reach out for help?
KS: Most clients contact us after trying DIY solutions that only work for a short time. They’re frustrated because the clutter keeps coming back and nothing seems to have a permanent home. That’s when they realize they need a professional to create a solution that truly fits their needs.
BOB: How does the process work?
KS: We start with an in-home consultation to talk through the client’s pain points and goals—even if they can’t picture the solution themselves. Some want cubbies, others prefer shelves, baskets, or everything hidden behind doors. Our designers tailor the plan to each family.
BOB: Can clients see examples?
KS: Absolutely. We have examples in our showroom and on our website, plus our designers bring portfolios of local projects. Seeing real-life solutions from nearby homes helps clients imagine what’s possible in their own space.
BOB: How long is the wait?
KS: Design consultations can usually be scheduled within a week or two, depending on the client’s availability. Once a design is chosen, installation is typically three to four months out due to high demand and our project backlog.
In Vermont, sunglasses aren’t just a warmweather extra—they’re a year-round essential, say the experts at the Optical Center. Between higher elevations, bright snow in early spring, and glare off lakes and back roads, the sun can be intense, no matter the season. Whether you’re out for a drive, hiking a favorite trail, spending time on the water, or squeezing in some late-season skiing, your eyes need protection.
Styles to Consider
1 RAY BAN’S Classic Polarized Wayfarer: Designed to cut glare and enhance clarity, this style is ideal for driving, boating, and everyday wear around town.
2 COSTA’S Sport Wraparound: Offers expanded coverage to protect both eyes, combining strong sun protection with a bold look.
3 OAKLEY Sport Performance: Lightweight and secure with maximum side protection, perfect for hiking, cycling, skiing, and active outdoor living.
THE OPTICAL CENTER
107 Church Street, Burlington, VT www.opticalcentervt.com
Good Vision ♥ Good Shades
SIMPLE SUN PROTECTION THAT SUPPORTS LONG-TERM EYE HEALTH
WHY YOUR EYES WILL THANK YOU
Too much UV exposure over time can lead to eye problems, like cataracts and macular degeneration. A good pair of sunglasses helps block those harmful rays, cuts down on glare, and makes everything look clearer and more comfortable. They also help protect the delicate skin around your eyes from sun and wind—both common parts of Vermont’s ever-changing weather.
WHAT TO LOOK FOR
When shopping for sunglasses, the experts at The Optical Center say protection comes first. Look for lenses marked 100 percent UV protection or UV400 to make sure your eyes are fully covered. Larger frames or wraparound styles offer extra coverage by blocking light from the sides. Polarized lenses are especially helpful if you spend time
driving, boating, or just being outdoors— they reduce glare and make a noticeable difference.
STYLE THAT FITS YOUR LIFESTYLE
You don’t have to choose between looking good and seeing well. Classic polarized frames are great for everyday wear, while sport wraparound styles offer more coverage for active days. Lightweight performance sunglasses are ideal for hiking, cycling, skiing, and other outdoor adventures, and all these styles are available at The Optical Center.
A SIMPLE HABIT THAT PAYS OFF
Living in Vermont means enjoying the outdoors in every season. Making sunglasses part of your daily routine is an easy habit with long-term benefits—helping protect your vision, improve comfort, and keep your eyes feeling great, wherever the day takes you.
Mirror Mirror on the Wall
Reflect a more positive image with self-talk
Self-talk is that little (sometimes big) voice in your head. It can be negative or positive. Negative self-talk makes you doubt or feel bad about yourself. It makes you question your capabilities and self-worth. But the thing about self-talk is that it is your internal voice. You can control it. Turn off the naysayer and give yourself and your health a boost. Start right now and tell yourself, “You’ve got this!”
IT’S AN INTERNAL CHEERLEADER
Positive self-talk can be like having a cheerleader in your head. When you practice positive self-talk—and it will take practice—you reduce stress and anxiety, lower blood pressure, improve heart health, and strengthen your mental resilience. Positive self-talk is a powerful tool for enhancing both mental and physical health, as well as your overall outlook on life.
HOW TO GET STARTED
There are various ways to incorporate positive self-talk into your daily life and reap the myriad health and wellness benefits. Here are a few to get you started on your journey to self-love. Try Affirmations: By replacing negative thoughts with uplifting affirmations, you cultivate a mindset that enhances your overall well-being. Next time you face a challenge, swap “I can’t” for “I can.” Focus on the ways you can make things happen, not the obstacles. Say it out loud and repeat it in your head as often as necessary until you believe it in your brain and heart. Remember: “You’ve got this!” Start every day with positive affirmations. Use short, powerful statements like “I am capable,” “I am deserving of good things,”
or “I can handle whatever comes my way.”
Repeating these daily and often throughout the day can help rewire the brain to focus on a positive image of yourself and your capabilities. Reframe Negative Thoughts: Don’t let negativity harsh your mellow. Replace and reframe negative thoughts like “I’m terrible at this,” with positive thoughts like “I’m getting better every day, and soon I am going to crush this!”
Keep a Journal: Every day, write down at least three things about yourself that are amazing or soon will be. Write down what you are grateful for and what you are capable of. Don’t sell yourself short. Tell yourself what you are proud of that you never say out loud. Are you a good friend? Do you make killer pizza? Are you a good listener? Are you great at your job? Write it down and remember it. This practice shifts focus from what’s lacking to what’s abundant, fostering a more overall positive outlook.
Use Visualization: Imagine you are floating above yourself. Then, whatever your hopedfor outcome, picture yourself accomplishing it. Make the image clear, and fill in the details. Put yourself in the room, gym, or office where it would come to pass. Visualize feeling the motion of the equipment as you work out.
Visualize yourself smiling and feeling confident as your boss gives you the promotion. Visualize yourself in a sparkling clean and organized room. Visualize successful outcomes and personal achievements. Science has shown that this technique enhances motivation and confidence and improves outcomes.
Attract Positivity: Engage with positive content, whether it’s books, movies, podcasts, or (definitely) people. If someone is always bringing you down or making you doubt yourself, cut them loose or tune them out by turning up the volume of positive self-talk in your head. Look around. You have to be the cheerleader in your head, but you may also have one standing by your side. Cherish the people who cherish you. Surrounding yourself with positivity and people who believe in themselves, and who believe in you, can reinforce your own positive self-talk.
MAKE POSITIVITY A HABIT
By consciously cultivating a habit of speaking to yourself positively and affirmatively, you can significantly enhance your well-being, resilience, and overall quality of life. The practice of positive self-talk—it bears repeating, you have to practice—offers a pathway to a healthier, happier existence. You got this!
A Smarter Way to GLOW
CHELSEA RUSSELL BLENDS SCIENCE, CLEAN INGREDIENTS, AND COMMUNITY AT LA BELLA DERMA MEDICAL SPA
Scientific innovation and all-natural ingredients aren’t two things that usually go together, especially in the beauty industry, where customers are often forced to choose between high-tech products and those made with clean ingredients. But Chelsea Russell, owner of La Bella Derma Medical Spa in Essex Junction, is changing all that with a new line of skincare products.
Named for Chelsea’s daughters, Lillian and Sophia, the new line, Lillian Sophia Clinical (shop online at llilliansophia.com), features cleansers, serums, balms, and face creams made from nontoxic, plant-forward ingredients. Free from parabens, sulfates, and harsh synthetics, each product aligns with Chelsea’s treatment philosophy: They are results-driven, safe, and honest.
“After years of treating clients, I found myself constantly wishing for products that were transparent, science-backed, effective, and reasonably priced,” Chelsea says. “I wanted formulas I could fully stand behind, something that supported aestheticians and gave clients clarity about what they were putting on their skin.”
ADDRESSING CLIENT CONCERNS
The hallmark of her work is ingredient transparency. Every ingredient is listed on her website, as is its purpose. Best of all, each formula was developed with real client concerns in mind, including anti-aging, breakouts, sensitivity, or dehydration.
“It’s not just about selling products,” Chelsea says. “It’s about raising the standard
of care and helping both providers and clients make informed decisions.”
SPA AS COMMUNITY CENTER
Chelsea said the thing that makes La Bella Derma Medical Spa unique is its strong sense of community. Some of her clients have been with her for more than a decade, and some even attended her wedding.
Community is one reason Chelsea decided to move the spa to larger quarters. The new space, in The Russell House Collective in Essex Junction, has room to grow. In fact,
the building will one day be a wellness hub, housing a variety of mind-body professionals. Currently, it houses La Bella Derma and mental health providers.
“What the new space offers that the old one didn’t is opportunity,” Chelsea says. “Opportunity for more collaboration, more community, and more room for education and events. Most importantly, it allows us to maintain our signature family-like atmosphere while expanding what we’re able to offer clients under one roof.”
Chelsea says she wanted a place for people to come in, take a breath, and feel cared for. To her, it’s about more than just skincare. It’s about helping people feel good and changing the way they show up in every area of their lives.
“La Bella Derma was built from a desire to create something personal and meaningful,” she says. “After working in the industry and discovering how transformative skin health can be, I knew I wanted to create a space that felt nurturing, rather than intimidating.”
BALANCING WORK AND LIFE
Her business has allowed her to follow her passion while also raising a family. Plus, it has the added benefit of showing her daughters that it’s possible to create a meaningful life, without sacrificing the people you love.
“Entrepreneurship gave me the opportunity to create something of my own, set the tone for the culture I believed in, and design a life that balanced ambition with presence at home,” she says.
CONNECTING SCIENCE TO SKINCARE
Chelsea says she never set out to pursue a career in skincare. On a whim, she enrolled in an esthetics program and became fascinated with the science of skin. She says that for the first time, chemistry and biology clicked because they had a practical application.
“Since then, I’ve built my career around continuous education, collaboration, and a commitment to helping people achieve healthier skin in a way that feels approachable and supportive,” she says.
She adds that there is no one-size-fits-all approach to skincare. Each client’s skin is different, and Chelsea prides herself on her personalized approach. Rather than chasing the most expensive or strongest product, she believes it’s best to establish a routine and stick to it.
“Consistency beats intensity every single time,” Chelsea adds. “You don’t need the most aggressive treatment or the trendiest product. You need a routine you can stick to and a provider you trust. Skin responds beautifully to patience and partnership.”
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This page, clockwise from above:
prepping her client's skin for treatment analysis. Lillian Sophia Clinical's top-selling product, AOX Bright Boost Serum. The treatment room at La Bella Derma's new Essex Junction location.
Opposite
Chelsea Russell, founder of La Bella Derma Medical Spa and Lillian Sophia Clinical Skincare.
Chelsea
KEEP CHRONIC ILLNESS AT BAY
WITH AN ANTI-INFLAMMATORY APPROACH TO EATING
Inflammation is a normal and necessary process in the body. It is how the immune system responds to injury, infection, or stress to support healing. However, problems can occur when inflammation becomes chronic and stays active for too long.
Chronic inflammation can damage healthy tissues and increase the risk of long-term health conditions, like heart disease, cancer, type 2 diabetes, and arthritis. Adopting healthy lifestyle habits and following an anti-inflammatory diet, one that focuses on foods that help reduce chronic inflammation while supporting overall
health, can help keep inflammation in check and support your overall wellness.
FOCUS ON NUTRIENT-DENSE FOODS
Instead of highly processed foods and added sugars, focus on eating whole, nutrient-dense foods that naturally fight inflammation. Doing so will support heart health, improve your energy levels, aid digestion, and help reduce the risk of developing many of the chronic conditions mentioned above. Follow the dietary Smart Shopping List on the next page to balance your diet and neutralize inflammation.
SIGNS OF CHRONIC INFLAMMATION
If you think you may have chronic inflammation, it’s important to speak with your doctor. Common signs may include:
• Ongoing pain or stiffness
• Persistent fatigue or low energy
• Swelling or redness
• Digestive issues
• Frequent infections or slow healing
SMART SHOPPING LIST
PRODUCE
Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber. Leafy greens (like spinach, kale, and arugula), cruciferous vegetables (broccoli, cauliflower, brussels sprouts), colorful vegetables (bell peppers, tomatoes, carrots), and fruits (berries, oranges, apples, cherries) all contain compounds that help neutralize inflammation in the body. Avocados, garlic, onions, and fresh ginger provide additional anti-inflammatory benefits.
HEALTHY FATS
Healthy fats are crucial for reducing inflammation. Extra-virgin olive oil is a staple of the antiinflammatory diet, thanks to its high content of monounsaturated fats and antioxidants. Nuts (walnuts, almonds), seeds (chia, flax, pumpkin), and natural nut butters (with no added sugar) are also excellent sources of healthy fats and fiber, which help regulate inflammation and support heart health
WHOLE GRAINS
Whole grains like oats, quinoa, brown rice, barley, and farro provide complex carbohydrates and fiber, which help maintain steady blood sugar levels and feed beneficial gut bacteria. Whole-grain bread or wraps with minimal ingredients are also good choices. Refined grains and added sugars, on the other hand, can promote inflammation, so it’s best to limit those.
HERBS, SPICES & EXTRAS
Certain herbs and spices have powerful antiinflammatory effects. Turmeric (especially when combined with black pepper), cinnamon, rosemary, and oregano are all known for their ability to reduce inflammation. Green tea is rich in antioxidants called catechins, and dark chocolate (with at least 70 percent cacao) contains flavonoids that also help fight inflammation. These extras can add flavor and health benefits to your meals.
PROTEIN
Protein is essential for tissue repair and immune function. Fatty fish such as salmon, sardines, and mackerel are especially valuable because they are high in omega-3 fatty acids, which are well-known for their anti-inflammatory properties. Other good protein sources include skinless chicken or turkey, eggs, plantbased proteins like lentils, chickpeas, black beans, and soy products such as tofu or tempeh. These options provide a balance of nutrients without the saturated fats that can promote inflammation.
Giving Girls the Tools to Win
Girls on the Run teaches lessons that last a lifetime
Since 1999, Girls on the Run Vermont has helped young girls of all abilities and backgrounds learn confidence, resilience, and empathy through the sport of running. Through Girls on the Run Vermont, school-aged girls not only learn about running, but also learn how to face life with confidence and courage.
Now in its twenty-seventh year, Girls on the Run Vermont is a youth development program that combines physical activity with lessons on resilience, strength, and empathy. Designed to support girls in grades 3 through 8 as they approach adolescence, the program has helped tens of thousands of girls at a pivotal moment in their development.
DOING GOOD | BY ELIZABETH PENNEY PHOTOS COURTESY OF LEE KROHN
This page and previous pages: Northern Vermont teams
up and take off for a
warm
final fun run at the 2025 Girls on the Run VT Essex 5K Event. Held on the grounds of the Champlain Valley Expo, the event is sponsored in large part by Blue Cross Blue Shield of Vermont and M&T Bank.
TWO MILLION PARTICIPANTS IN THE US
Girls on the Run was formed in 1996 in North Carolina by Molly Barker, an educator and triathlete, who knew young girls needed more support as they navigated childhood. What began as a thirteen-member group at one school has since expanded to every state in the US, with more than 2 million girls having gone through the program nationwide.
Girls on the Run came to Vermont in 1999, and today, there are teams at schools in every county—more than 120 teams, to be exact. The program serves girls in two age brackets: grades 3 through 5 (Girls on the Run) and grades 6 through 8 (Heart & Sole). Both teach girls the ins and outs of running while also focusing on building self-confidence, managing emotions, and recognizing their own unique strengths.
Led by a contingent of dedicated volunteer coaches, the aim of the program is not only to improve physical health, but also to support girls’ social, emotional, and behavioral health, as well.
BUILDING A STRONG FOUNDATION
Rachel Desautels, executive director of GOTR Vermont, says Girls on the Run is much more than a running program. At its core, it’s a strong support system that helps girls manage the transition to adulthood.
The ten-week program includes an evidence-based curriculum on topics such as navigating friendships, positive self-talk, and cultivating empathy. Each lesson builds on itself, resulting in a strong foundation that will last them a lifetime. “The curriculum meets girls where they are developmentally,” Rachel says. “It teaches girls to have the tools and resources they need to see things through a new lens and foster self-esteem.”
Curriculum is tailored for girls in each age group, both at the elementary and middle school levels. It is updated regularly, so that even girls who’ve been through the program before will benefit from doing so again.
The most recent curriculum focuses on girls having a “bold heart,” to encourage them to share their thoughts and ideas and support others to do the same. “The program is really designed to nurture the social and emotional
Clockwise from right: A proud GOTRVT coach poses with her medal winners. Two Heart & Sole participants, holding hands to support each other along the course. A determined GOTRVT participant, running in the pouring rain to the finish line, at the GOTRVT Manchester 5K Event for girls from central and southern Vermont teams, held at Dana L. Thompson Memorial Park in June 2025.
well-being of girls,” Rachel says. “Girls need this program now more than ever.”
BUMPS ALONG THE ROAD
It wasn’t always an easy run for GOTR. Like many businesses and organizations, the COVID-19 pandemic took a toll. The 2020 GOTR season had just begun when lockdowns were announced, and the season had to be canceled. Since then, momentum has slowly but steadily built over the last six years.
“It’s been a roller coaster,” Rachel says. “But these kids need this program. It’s so important for the girls
to have this safe space, and to be with adults who encourage them. Even now, when their world is turned upside down, it’s important for them to be amongst their peers and nurturing adults who help them make their voices heard.”
5K EVENTS WRAP UP THE SEASON
The season culminates with two 5K events, one held in Essex and the other in Manchester. The events are non-competitive (i.e., not timed) and are large community events that attract not only runners and their families, but also neighbors, teachers, and community members. The Essex 5K, for example, averages more than three thousand attendees. Rachel calls them “a joyful party that celebrates the girls’ accomplishments after a ten-week season of empowering lessons.”
LOOKING TOWARD EXPANSION
Since its founding, GOTR Vermont has worked with more than forty thousand girls
throughout the state. And they don’t plan on stopping anytime soon—the goal is to expand to more schools, especially in rural areas. “There are counties where there’s more room to explore and bring the program to more girls,” Rachel says.
Rachel says the success of the program isn’t measured by profits or achievements; rather, it’s measured by those who return to give back. Alumni often become coaches to the next generation of runners, and there are even junior coaching roles for younger alumni. “Here in Vermont, one of the ways we measure success is through seeing our alumni come back as junior coaches or 5K volunteers,” she adds. “If that doesn’t say full circle, I don’t know what does.”
COME ONE, COME ALL
GOTR is an inclusive program, and girls of all abilities and backgrounds are welcome to participate. There is financial assistance
available for those who may need it to ensure all girls have access to an inclusive place of belonging and support. And, despite its name, GOTR does encourage boys and men to support the program. Male coaches are welcome, and both boys and men often join the 5K events as running buddies.
Many community members, businesses, and organizations have supported GOTRVT over the years. One of their longtime supporters is BlueCross BlueShield of Vermont. And it’s not just financial support—staff often come out to events and volunteer. “It truly takes a village,” Rachel says. “We’re an organization that is built on its volunteers, sponsors, and donors. We couldn't do it without them.”
Girls on the Run Vermont
188 Allen Brook Lane, Suite 2 Williston, VT
info@girlsontherunvermont.org www.gotrvt.org
MEET ME DOWNTOWN
WHAT’S NEW AND WHAT’S NEXT
Jason Moran, one of the most visionary and influential figures in contemporary jazz, will serve as the curator for the 2026 Burlington Discover Jazz Festival. This year’s festival takes place across Downtown Burlington from June 3–7. This year’s festival is produced by the Flynn and presented by Vermont Tire with Nokian Tyres.
From local musicians to Grammy winners, you can’t miss this Downtown event. Check www.flynnvt.org/bdjf for schedules and artists who will be performing
Downtown Burlington welcomes 4t2d (four-ti-tude), the maker of beautiful, durable apparel, to its location at 101 Church Street Stop in while you’re shopping Downtown and show your support for a growing, locally owned-and-operated business.
Here’s everything you want to know about our vibrant Downtown and Waterfront areas—shopping, dining, and news, plus a handy map to help guide you on your way.
FARMHOUSE TAP & GRILL
Enjoy succulent oven-roasted Adams Farm chicken served over a root-vegetable succotash with tender braised kale. A savory pan sauce brings the dish together, creating a comforting farmhouse favorite. www.farmhousetg.com
EL CORTIJO
The Burrito Party Pack is ideal for office lunches, house gatherings, or post-game team meals. Each pack includes burritos with two fillings of your choice, plus a house salad and chips with salsa. Order online for next-day pickup. www.cortijovt.com
CHURCH STREET TAVERN
Our crunchy Caesar wrap, packed with grilled chicken, crisp romaine, and creamy Caesar dressing, is the ultimate postshopping lunch on Church Street. Pair it with a side of golden sweet potato fries, and you’ve got perfection on a plate! www.tavernvt.com
DAILY PLANET
A Daily Planet classic: seared scallops, crisp fingerlings, and grilled asparagus— comfort‑food creativity straight from Burlington’s favorite neighborhood kitchen. www.dailyplanetvt.com
BISTRO DE MARGOT
Bistro de Margot’s cassoulet is French comfort food at its finest—slow‑braised Tarbais beans layered with tender duck confit, smoky sausage, and crisp bacon, all enriched with a touch of duck fat. www.bistrodemargot.com
PASCOLO RISTORANTE
Pascolo’s is back at 83 Church Street, our original spot, and we’re looking forward to serving you our tender handmade pumpkin gnocchi tossed in sage brown butter with local lacinato kale, creamy chèvre, and toasted hazelnuts. www.pascolovt.com
LEUNIG’S BISTRO
A perfectly grilled pork chop with sautéed greens and a bubbling potato gratin—comforting, hearty, and served with the kind of warmth and tradition that’s made Leunig’s Bistro a Downtown Burlington staple for decades. www.leunigsbistro.com
DOWNTOWNShopping
VERMONT DISTILLERS AND SMUGGLERS’ NOTCH DISTILLERY
Vermont Distillers and Smugglers’ Notch bring their spirits together on Church Street with a shared tasting room stocked with local liquors, canned cocktails, barware, and Vermont-made treats, like barrel-aged maple syrup. www.vermontdistillers.com
4T2D
Born in Burlington, 4t2d (four-ti-tude) designs and manufactures beanies, t-shirts, and outerwear at their Pine Street factory. Visit their new Church Street boutique to shop their products, as well as a curated selection of USA-made apparel from around the country. www.4t2d.com
COCO GOOSE
Coco Goose offers elevated essentials and laid-back luxe style with a curated selection of over 150 brands, including Ulla Johnson, Veronica Beard, Frank & Eileen, Aviator Nation, and Nili Lotan. Women-owned, with fifteen-plus years in the industry, Coco Goose offers a personalized boutique experience to every shopper. Visit them in Burlington, Stowe, Manchester Center, and Providence, RI. Shop online at shopcocogoose.com
THE OPTICAL CENTER
You’ll find a diverse selection of eyewear at Optical Cener. We carry independent labels, such as Garrett Leight and the Pellicer collection from Etnia Barcelona, plus sunglasses by brands like Ray Ban, Costa, Maui Jim, and Smith. Our premium optical brands include Oliver Peoples, Barton Perreira, Gucci, and Kate Spade. Everything in the store is designed to be custom-fit. Stop in or check us out online. www.opticalcentervt.com
NU CHOCOLAT
On the Lake Champlain waterfront, Nu Chocolat crafts all their small-batch, European-style chocolates on-site. Stop in for free truffle samples, sip an iced chocolate in their bright café, or watch the chocolatiers at work through the viewing window. www.nuchocolat.com
DANFORTH PEWTER
Visit Danforth Pewter on Church Street to see Vermont-made pewter goods that celebrate traditional craftsmanship and lasting quality. Each piece is thoughtfully designed and individually cast, finished, and polished by skilled artisans using high-quality, lead-free pewter. Our collection includes ornaments, jewelry, keyrings, home goods, and keepsakes, all known for their durability, and timeless design. Because every item is handcrafted, each piece carries subtle variations that make it uniquely its own while reflecting the heritage and care behind Vermont metalworking. www.danfortpewter.com
Church Street Area
Arts and Entertainment
1. Flynn Theater www.flynnvt.org
2. Burlington City Arts www.burlingtoncityarts.org
Dining
3. Pascolo Ristorante www.pascolovt.com
4. Jitters Cafe https://jitters-cafe.com
5. Church Street Tavern www.tavernvt.com
6. Black Cap Coffee www.blackcapvermont.com
Out
7. Bistro De Margot www.bistrodemargot.com
4. The Gryphon
9. Honey Road
19. Grey Jay
9. Leunig’s Bistro www.leunigsbistro.com
21. Gosia jewlery 8. Battery Street Jeans
12. El Cotijo Taqueria www.cotijovt.com
IN Spa Vermont (need)
A/C Marriot Hotel (need) Jitters Cafe (Have) Leunig’s (you have)
12 Deep City Brunch & Events https://www.deepcityvt.com
13 Foam Brewers https://www.foambrewers.com
1 Courtyard By Marriott Hotel Burlington Harbor www.marriott.com/en-us/ hotels/btvdt-courtyardburlington-harbor/overview/
3 Hotel Vermont www.hotelvt.com
6 Hotel Champlain www.hotelchamplainvermont.com Shopping 9 Coco Goose www.shopcocogoose.com 11. Nu Chocolate www.nuchocolat.com
Mirror Mirror Beauty & Spa www.mirrormirrorvt.com
Local Motion Bike Rentals www.localmotion.org/bike_rentals
Main Street Landing www.mainstreetlanding.com
Union Station, Amtrak www.amtrak.com
ECHO, Leahy Center www.echovermont.org
United States Coast Guard & ANT Burlington
Bike Path
BY MERYL SIEGMAN • PHOTOS COURTESY
Healing Hearts, Building Community
A VERMONT NONPROFIT HELPS YOUNG HEART PATIENTS AND FAMILIES CONNECT
Kathryn Towle, a mother of three from Fletcher, VT, wants you to know that congenital heart defects (CHDs) are far more common than most people realize, and that no family has to navigate the journey alone.
That’s why she and her husband, Michael, founded VT Cardiac Kids in 2013 after learning their infant son Jack was among the roughly one in one hundred babies born each year in the United States with a CHD, making it one of the nation’s most common birth defects. About a quarter of those cases are critical, requiring surgery or other medical intervention within the first year of life. Yet, thanks to advances in care, more than 95
percent of children born with a CHD go on to live full, active lives.
FINDING
THE SILVER LINING
Kathryn, Michael, and Jack’s journey began in upstate New York, when Jack was just three months old. That’s when doctors gave him a diagnosis that would ultimately inspire the creation of a Vermont community dedicated to helping young heart patients and their families connect, cope, and thrive.
Previous page: VT Cardiac Kids show their custom caricatures donated by local Plattsburgh artist Joe Ferris. Opposite page, clockwise from right: VT Cardiac Kids Founders Michael and Kathryn and their children Maddie, Elise, and Jack. Alexa Jane (Heart Hero) at the annual heart walk. VT Cardiac Kids pose with Lake Monsters mascot Champ at the annual heart walk.
“Jack had his heart repaired in Albany in 2013, when he was just six months old,” Kathryn recounts. “We moved to Vermont after his surgery to be close to his follow-up team at UVM Children’s Hospital.”
PUTTING IT TOGETHER
The couple had taken advantage of a local support group in New York State for CHD families and was disappointed to learn that nothing similar existed in their new community. She continues, “I started putting together this amazing group of Heart Heros, Super Siblings, and their parents to raise awareness, connect through special events, and so our kids would know that there are other kids out there who are just like them.”
The group that Kathryn and Michael started became a vibrant and effective resource for Vermont families coping with a child with a heart defect. The couple used their own money to supplement whatever they could raise from donations.
GRAND GET-TOGETHERS
In 2014, the group held their first get-together, Breakfast with Santa, with seven kids and their families in attendance. Today, the group serves as many as twenty-six kids at events, like apple picking, seeing how Vermont Teddy Bears are made, and a summer baseball game at the Vermont Lake Monsters ballpark at UVM.
Kathryn’s current goal is to sponsor one activity each month for the kids and their families to come together.
HEARTFELT PARTNERS
Cardiac Kids also partners with companies and institutions, such as the Vermont Teddy Bear Factory, which donates custom-made tee shirts and bears (including one with a chest scar from open heart surgery), the American Heart Association, and the New England chapter of It’s My Heart New England.
From right: Jack Towle proudly displaying his Heart Hero cape at an event. Trevor, Nikki and Ayonna (Heart Hero) Towle at the 2025 Go Red for Women Luncheon, at which the female cardiac survivors were recognized. Kathryn adds, “We are so fortunate to have the support of Dr. Drucker and the pediatric cardiology department at UVMMC. We love adding new families!”
JACK’S HAPPY HEART
Today, Jack Towle is an active thirteenyear-old, who plays basketball, takes karate lessons, loves to hit the slopes as a black diamond skier, and aspires to become a lawyer. He has been cleared from cardiological visits for life. He is proud to be a Heart Hero and has made new friends engaging in Cardiac Kids activities. His advice to other kids with a CHD is, “No matter how tough it gets, you have to fight through.”
KUDOS FOR CARDIAC KIDS
Jamie Rainville is the mother of a Heart Hero, ten-year-old Rylan. They have been members of Cardiac Kids since Rylan was a toddler, enjoying numerous activities, including attending hockey games in Plattsburgh. She says, “This group creates a space where families can come together around these medical journeys, without pressure or formality. The kids play, the parents connect, and you realize there are people who truly understand. When I look around at these children and parents who’ve been through so much and are laughing and having fun, it’s a powerful reminder of how resilient we all are.”
MAKING IT OFFICIAL
In 2023, the organization was officially incorporated in the State of Vermont and received its 501(c)(3) status as VT Cardiac Kids, Inc. This important step has emboldened Kathryn to be even more outgoing when asking for support. “At the beginning, we didn’t even have our own
bank account,” she recalls. “We relied on Amazon’s Wish List for donations. Now, it is much easier to appeal for help.” She adds that becoming a nonprofit has opened doors with the organization’s partners, with benefits such as free tickets to Lake Monsters games and a chance for the kids to go on the ballfield.
BEING THERE WHEN IT COUNTS
After more than a decade of running Cardiac Kids, Kathryn has a message for parents of Heart Heroes: “I want them to know that they are not alone. There are other kids who’ve gone through this and are thriving—my son is an athlete today. We’re here whenever families need us.”
As VT Cardiac Kids looks to welcome new families and expand its programs, Kathryn says the group is always grateful for community members willing to volunteer, sponsor an activity, or simply help spread the word.
For more information on how you can help, reach out to Kathryn at vtcardiackids@gmail.com
SPRING HAPPENINGS
Sponsored by Champlain Valley Expo
FLYNN
153 Main Street Burlington, VT www.flynnvt.org
MARCH 21, 6PM VSO: DISNEY AROUND THE WORLD
MARCH 24 & 25, 7:30PM THE BOOK OF MORMON
MARCH 30, 7:30PM DIANA KRALL
MARCH 31, 7:30PM MELISSA ETHERIDGE
APRIL 1, 7:30PM CHRIS THILE
APRIL 9 & 10, 7PM
APRIL 11 & 12, 1PM & 6PM DISNEY’S FROZEN
APRIL 17, 6PM NUTTIN’ BUT A WORD
APRIL 19, 4PM & 7PM NICK OFFERMAN
APRIL 22, 7:30PM ROBIN PECKNOLD
MAY 3, 3PM VYOA REACHING FOR THE STARS
MAY 7, 7:30PM THE PRICE IS RIGHT LIVE!
MAY 9, 7:30PM VSO: “O FORTUNA”
MAY 11 & 12, 7:30PM THE MUSIC MAN
MAY 16, 7PM CINDERELLA
MAY 20, 7:30PM AN EVENING WITH KEN BURNS
MAY 30, 1PM & 6:30PM CELEBRATION OF DANCE
BURLINGTON CITY ARTS
135 Church Street Burlington, VT www.burlingtoncityarts.org
MARCH 20, 5PM
HUMAN IMPACT: CONTEMPORARY ART AND OUR ENVIRONMENT
MARCH 26, 6PM
ARTIST TALK: LEE WILLIAMS, “WHAT’S THE DIFFERENCE? SCULPTURAL IDEAS”
APRIL 22, 6:30PM ARCHITECTURE + DESIGN FILM SERIES, THE AUTOMAT
VERMONT SYMPHONY ORCHESTRA
2 Church Street, Suite 3B Burlington, VT www.vso.org
MARCH 20, 7PM
DISNEY IN CONCERT: AROUND THE WORLD
Paramount Theatre 30 Center Street Rutland, VT
MARCH 21, 6PM
DISNEY IN CONCERT: AROUND THE WORLD
Flynn 153 Main Street Burlington, VT
APRIL 16, 7PM JUKEBOX: PORCH SONGS–AMERICANA ROOTS
Paramount Theatre 30 Center Street Rutland, VT
APRIL 17, 7PM JUKEBOX: PORCH SONGS–AMERICANA ROOTS
The Hayloft at Artistree 2095 Pomfret Road South Pomfret, VT
APRIL 18, 7:30PM JUKEBOX: PORCH SONGS–AMERICANA ROOTS
Burlington Beer Company 180 Flynn Avenue Burlington, VT
APRIL 19, 5PM JUKEBOX: PORCH SONGS–AMERICANA ROOTS
Barre Opera House 6 North Main Street Barre, VT
MAY 9, 7:30PM
VSO AT THE FLYNN: “O FORTUNA”
Flynn 153 Main Street Burlington, VT
SOUTH BURLINGTON RECREATION AND PARKS
180 Market Street South Burlington, VT www.facebook.com/SouthBurlingtonRec
MARCH 10–APRIL 14, TUESDAYS, 3:30PM YOUTH CLIMBING
MARCH 10–APRIL 14, TUESDAYS, 6PM AMERICAN SIGN LANGUAGE LEVEL 1
MARCH 10–31, TUESDAYS, 6PM UKULELE LEVEL 1
Tuttle Middle School
MARCH 12–APRIL 16, THURSDAYS, 7:30PM INTRO TO ACOUSTIC GUITAR
MARCH 14, 11AM FREE PURE BARRE CLASS
MARCH 19, 6PM TRIVIA NIGHT
DIANA KRALL
QUEEN CITY BREWERY
703 Pine Street Burlington, VT
APRIL 9, 5:30PM PAINT YOUR PET Allard Square Community Room
APRIL 24 & 25, 5PM ILLUMINATE VERMONT
APRIL 30–MAY 21, THURSDAYS, 5:45PM TYKES BASEBALL
PHOENIX BOOKS
89 Church Street Burlington, VT www.phoenixbooks.biz
APRIL 9, 7PM AN EVENING OF POETRY WITH MOLLY JOHNSEN
VERMONT COMEDY CLUB
101 Main Street Burlington, VT www.vermontcomedyclub.com
EVERY WEDNESDAY, 8:30PM VCA: STANDUP OPEN MIC
MARCH 24, 6:30PM & 8:30PM ILANA GLAZER
MARCH 24, 6:30PM VCA: MARCH MADNESS TWOPROV 4
MARCH 26, 6:30PM VCA: MARCH MADNESS TWOPROV *FINALS*
MARCH 27 & 28, 6:30PM & 8:30PM TRAE CROWDER
APRIL 2, 7PM
APRIL 3 & 4, 7PM & 9PM PHOEBE ROBINSON
APRIL 9, 7PM
APRIL 10 & 11, 7PM & 9PM PAT BURTSCHER
APRIL 12, 7PM ANDREW MAYER
APRIL 15, 6:30PM CHICKEN SKETCH-ATORE
APRIL 16, 7PM
APRIL 17 & 18, 7PM & 9PM KELSEY COOK
APRIL 23, 7PM SEX WITH JENNA: DATING SHOW!
APRIL 24 & 25, 7PM & 9PM TOD BARRY
SPRING HAPPENINGS
Sponsored by Champlain Valley Expo
APRIL 30, 7PM
MAY 1 & 2, 7PM & 9PM GEOFFREY ASMUS
MAY 8 & 9, 6:30PM & 8:30PM LAURIE KILMARTIN
MAY 14, 6:30PM MAY 15 & 16, 6:30PM & 8:30PM RACHEL SCANLON
