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LIFESTYLE LETTER

Here's to Your Health

January 2023 PUBLISHER S

Joan Dameron | joan.dameron@citylifestyle.com Jeni Fleck | jeni.fleck@citylifestyle.com EDITOR IAL COOR DINATOR

For many of us, this time of year is full of excitement. It presents us with a reset, new horizons and goals to pursue. But for others, January can be a reminder of failed attempts from years past and the burden of expectation that this year will be different. We approached this issue of Parker City Lifestyle from a mindset of not supplying quick fixes to check boxes in the short term but valuing what is sustainable over the long haul. We wanted to provide inspiration for making lasting, realistic, long-term improvements to your physical, emotional and mental health. Something as simple as walking outdoors and committing to more time and distance can check all of these boxes. Getting outside, even in the winter, can help you unplug, refocus and refresh your perspective. When it comes to anything in life - business, finance, food, home and personal health – it’s not what you do some days that move the needle - it’s what you do MOST days. For better or worse! For instance, taking a vacation every day would be financially and practically unfeasible, but taking a trip a few times a year is doable. Having a beautiful steak dinner with a few cocktails and creme brulee every night for dinner isn’t best for your health, but doing so once in a while might be fine! It’s not the sometimes choices we make, it’s the most of the time choices. So plan the vacation AND work to establish more regular rest in your work week. Join a fitness community or gym AND enjoy that dessert you’ve been wanting to try. It’s not what you do some days - it’s what you do most days that will lead to a more peaceful, fulfilling and fabulous 2023. Here’s to you! We’re rooting for you.

Mary Abel | mary.abel@citylifestyle.com CONTR IBUTING WR ITER S

Mary Abel, Hannah Echols Grieser, Karrie Osborn CONTR IBUTING PHOTOGR APHER

Kaleigh Gibb

Corporate Team CHIEF EXECUTIVE OFFICER Steven Schowengerdt CHIEF SALES OFFICER Matthew Perry CHIEF FINANCIAL OFFICER DeLand Shore DIRECTOR OF SOCIAL MEDIA Mindy Hargesheimer ART DIRECTOR Sara Minor OPERATIONS DIRECTOR Janeane Thompson WEB APPLICATIONS Michael O’Connell AD DESIGNER Josh Govero LAYOUT DESIGNER Kirstan Lanier

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Proverbs 3:5-6 Parker City Lifestyle™ is published monthly by Lifestyle Publications LLC. It is distributed via the US Postal Service to some of the Parker area’s most affluent neighborhoods. Articles and advertisements do not necessarily reflect Lifestyle Publications’ opinions. No portion of this magazine may be reproduced in any form without written consent. Lifestyle Publications does not assume responsibility for statements made by advertisers or editorial contributors. Information in Parker City Lifestyle™ is gathered from sources considered to be reliable, but the

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inside the issue The Health & Wellness Issue

F E ATU R E D

D E PA RTM E NTS

16 It’s Okay to Ask for Help

Lifestyle Letter

Seeking therapy doesn’t mean you’re weak—it’s self-care that

City Scene

can help virtually everyone

Business Monthly

Mental Wellbeing

Healthy Lifestyle

Inspired By

HEA LT H + WELLNES S

Expert Help

WELLNES S

Self Care

Eat Right

Fashion Forward

Events

21 How to Be Healthy— Even When You’re Busy

KYGO radio host Tracy Dixon shares tips for a balanced lifestyle

28 Debunking Medicare Myths Why one plan doesn’t fit all

38 More Than a Workout

How pilates can benefit every area of your life

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business monthly A round-up of exciting news from local businesses.

Little Sunshine's Playhouse and Preschool Opens Preschool in Parker Little Sunshine's Playhouse and Preschool's Parker location will serve 132 students and is an all-inclusive, private preschool offering distinctive services to families and a play-based, Reggio Emilia-inspired curriculum to their students. "We're excited to finally share this magical home away from home with families in Parker, Colorado," said Brett Roubal, CEO of Little Sunshine's Enterprises, Inc. "Expanding in the Denver area allows us to continue to meet the growing demand for high-quality educational care." littlesunshine.com

Forest of Stories Free Interactive Exhibit at Douglas County Libraries

Just BE Kitchen Now Located in Holidaily Brewing DTC

Forest of Stories is a free interactive exhibit of over 120 decorated trees, all dressed up in stories. Running through January 7, 2023, the twinkling display shares the joy of stories with everyone and includes trees decked in the whimsy of favorite children’s tales, classic literature, crime thrillers, comedy, mysteries, and more, plus life-size attractions and an interactive scavenger hunt with prizes! dcl.org/forest-of-stories

Dining out while being gluten-free just got easier—and a lot more fun. The joining of Holidaily Brewing and Just BE Kitchen creates the first-ever gluten-free restaurant and brewery under one roof in the U.S. And both businesses are women-owned! Located at 5370 Greenwood Plaza Boulevard, Suite 107, Greenwood Village, patrons can enjoy award-winning gluten-free brews and delicious, satisfying meals that are 100% gluten-, grain-, and refined sugar-free. justbekitchen.com; holidailybrewing.com

Photography Courtesy of DouglasCounty Libraries

Want to be featured?

Get in touch by heading over to our landing page to connect: CityLifestyle.com/Parker

B USIN E SS M ON T H LY

Homes for Heroes, Inc. is the largest nationwide network of affiliate real estate specialists and local business affiliates committed to providing extraordinary savings to those who serve our communities every day. I could not be more excited to be partnered with Homes for Heroes! When I became a Realtor I wanted to be able help my clients find the home where they can make memories with their families and friends. As well as help my clients who are selling their home with every step of the process and getting the most out of their equity. My husband was in the Marine Corp and I was a preschool teacher and the chance to be able to give back to our Military, EMS, Police, Firefighters, Nurses, Doctors and Teachers is such an amazing opportunity for me to help those amazing members in our community.

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IT ’S OKAY TO ASK FOR HELP SEEKING THERAPY DOESN’T MEAN YOU’RE WEAK—IT’S SELF-CARE THAT CAN HELP VIRTUALLY EVERYONE ARTICLE BY MARY ABEL PHOTOGRAPHY COURTESY OF RAFT COUNSELING

M EN TA L WE LLB E IN G | H E ALTH + W E LLNE S S

Are you feeling a little lost or lonely? Maybe struggling to get back out in the world after the COVID lockdown? Or maybe you just feel stuck in your career or relationship and aren’t sure what to do to get unstuck. It’s been a rough few years and feeling out of sorts is completely normal. The good news is you don’t have to figure things out yourself. You can ask for help. “We kind of went through this collective trauma,” says Amanda Turecek, LMFT, LAC and executive director of RAFT Consulting, which provides behavioral health services for a wide range of ages and issues. “All the changes, the isolation, and the hardships that

people are going through with the loss of jobs. On the other side of it, though, was that it also really normalized mental health. So we saw a huge surge in people reaching out to get connected.” With a desire to help people, a love of connecting with people, and a history of working in community mental health centers, Amanda was already specializing and focusing in on crisis work. In 2018, she decided to go solo and started RAFT Consulting in Parker. “It started growing and I thought it was a great idea to start expanding in 2020. I joke about the timing, but it worked out beautifully. We’ve been able to meet the growing needs of the community and serve more clients as a team as we’ve grown.” Amanda has been part of the Parker community for nearly 10 years and says her big focus is on expanding access to care. “Parker is an interesting area for that,” she says. “We have a lot of resources, but not necessarily a lot of the right resources.” For example, it can be difficult to find mental health services that accept Medicaid, “and we are able to fill that need. We accept Medicaid as well as multiple insurance companies.” The normalization of video meetings has also reduced the barrier to care, because not all clients can come to an office. “And all of a sudden, telehealth was a very normal, expected experience,” Amanda says. “So on the positive side of things, normalizing video CONTINUED >

TOP: Executive Director Amanda Turecek, LMFT, LAC BOTTOM: The RAFT team (from left): Alex Able, Renee Struck, Tiffany Spencer, Ellie Coyle, Amanda Turecek, and Ashley Larsen

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

sessions allow clients to get connected with someone right away. Even though we’re back in the office, at least 25 to 30% of our sessions are telehealth.” Therapy isn’t just for serious mental health concerns or diagnoses; it can be beneficial for someone who’s just experiencing the feeling of being “stuck.” “You know, I’m stuck. And I can’t figure out how to create movement in different areas of my life, the variables could be relationships—work, personal life, life satisfaction, I just don’t feel myself,” Amanda explains. “A lot of times people come to us when they are experiencing just that lack of connection with their loved ones. Like, he or she just doesn’t get me.” Therapy can help create and support a sense of empowerment that promotes creating specific strategies to cope with hard decisions and emotions. So the next time life knocks you down, remember you don’t have to get back up alone. Be strong enough to ask for a helping hand.

M EN TA L WE LLB E IN G | H E ALTH + W E LLNE S S

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How to Be Healthy—Even When

You’re Busy KYGO Radio Host Tracy Dixon Shares Tips for a Balanced Lifestyle ARTICLE BY HANNAH ECHOLS GRIESER | PHOTOGRAPHY BY KALEIGH GIBB

CONTINUED >

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

Tracy Dixon is no stranger to hard work. Every weekday she rises at 4:00 and heads to the radio station to host the KYGO morning show with Mike Fisbeck, known by listeners as Fizz. The opportunity to work at Denver’s biggest country station is something Tracy would have dreamed of as a fifteen-year-old interning in radio. Whether it’s interviewing big country stars like Cole Swindell and Kelsea Ballerini or announcing concert giveaways, every day is spontaneous. Despite the fun and fame, Tracy concentrates on remaining true to who she is. “It’s sexy to say you get to meet worldwide stars at work. Many people in the industry get lost in that,” Tracy muses. “That’s not what drew me into radio at all.

I loved the personality, entertaining people, and being a part of the community.” As someone in the public eye, work-life balance is a high priority for Tracy. You won’t find much personal content or pictures of her three boys on her social media accounts. She does her best to keep conversations about work at work. Once she leaves the station, Tracy transitions her headspace from all things country music and has two precious hours to herself before her kids come home from school. She schedules her workouts (a practice she highly recommends) during that time and goes to OrangeTheory Fitness in Parker. “OrangeTheory is my jam. The classes are always different. They provide the template, so I can shut my mind off and

connect with the moment,” she says. “All I have to worry about is getting better every time.” After her workout, Tracy moves into wife-and-mom mode, which, as any parent knows, entails many activities. One of her favorites is cooking for the four men in her household and transforming whole foods into delicious, healthy recipes. She translates that passion to a cooking-show-style segment at work she affectionately named “Heel’s Kitchen.” On the weekends, the Dixons enjoy being active together. As dog owners, jeep drivers, and consistent campers, they self-identify as stereotypical Coloradans. An ideal date for Tracy and her husband consists of waking up at the crack of dawn

CONTINUED >

H EA LT H Y LIF E ST Y LE | HE ALTH + W E LLNE S S

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

“OrangeTheory is my jam. The classes are always different. They provide the template, so I can shut my mind off and connect with the moment.” - TRACY DIXON

and heading to one of Colorado’s 58 fourteeners (mountains exceeding 14,000 feet in elevation). They’ve conquered eight peaks and are partial to Mount Bierstadt. While the Dixon family surely knows how to work and play hard, they also know when to take the stress off and relax. A guiding principle Tracy has clung to during her health journey is to give herself grace. As a highly competitive individual, this is extremely important. When you have a goal, it’s natural to be hard on yourself. However, there is tremendous value in knowing when to lighten up and loosen the reins. Like many, Tracy learned this lesson in a new way through the COVID-19 pandemic. She’s typically a stickler for her boy’s grades, but during the pandemic, they shifted focus. Difficulties such as social distancing and online school led Tracy to take unnecessary pressure off the table. “I’m like, look, we’re just going to get through this,” Tracy says. “[The pandemic] made us more in tune as a family and helped us recognize triggers in one another.” Knowing when to give yourself grace is a critical component of mental health and one that an increasing number of Americans should lean into. In July of 2022, the CDC reported that 28.8% of Americans reported symptoms of anxiety disorder; for young adults 18–29 years of age, it’s a distressing 42.9%.

H EA LT H Y LIF E ST Y LE | HE ALTH + W E LLNE S S

Everybody faces a sliding scale of pressures, and knowing what battles to fight can help you maintain your peace. In Tracy’s industry, the pressure for women to be thin and beautiful— but not too thin and beautiful—is paramount. “Women in any kind of entertainment business are never supposed to age. If you’re too perfect, you’re obsessed with your looks, but if you’re not perfect enough, you’ll still be judged,” Tracy explains. “So, I have trained myself to shut all those expectations off and be who I am.” This philosophy informs which advertisers Tracy chooses to partner with and which ones she politely declines. She dives into their business plan and makes a point not to endorse companies with a brand strategy that patterns “You are [insert negative adjective], but if you try our product, you will become [insert positive adjective].” So, if you are still considering your New Year’s resolutions, make sure you’re changing for the right reasons. “Don’t do it because you want an easy fix or see an advertisement for a diet plan,” Tracy encourages. “Make the change because you are so incredibly worth it.” To listen to Tracy and Fizz’s morning show and “Wake the Fun Up,” tune your radio to 98.5 KYGO on weekdays from 6:00 am to 10:00 am.

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Debunking Medicare Myths

Why One Plan Doesn’t Fit All

I NSP IR E D BY | HEA LTH + W E LLNE S S

One of the concerning and seemingly complex aspects of turning 65 for many people is the unknown out-of-pocket medical expenses that come with aging and Medicare. Marty Byrnes has been helping people navigate through this uncharted territory since his college days—he graduated from Drake in 1989—when he worked for an insurance company that had a Medicare supplement. Marty helps clear up some misconceptions. Having a trusted advisor will free up your time to concentrate on enjoying a healthy lifestyle with friends and family long into your golden years.

DOES MEDICARE AUTOMATICALLY TAKE EFFECT WHEN SOMEONE TURNS 65? Medicare takes effect the first day of the month someone turns 65. A person can enroll three months prior to their 65th birthday and preplanning is important. HOW DO YOU MAKE THE PROCESS MORE COMFORTABLE? People come to me with a sense of urgency. I try to calm them down and let them know everything will be okay. The personal interaction provides a comfort that people gravitate to. I have been through the (Medicare) process the whole way through. I know where it has been and where it is now, and I am not afraid of the future.

HOW DO YOU HELP PEOPLE FIND THE BEST PLAN? I educate people first and I am a resource. If someone needs a product, that’s great but there is no pressure. One size doesn’t fit all, and each person should have an individualized and customized plan that best fits their needs. We circle the wagons completely and know what the issues are and how to approach them.

WHAT ARE SOME OF THE OPTIONS WHEN IT COMES TO COVERAGE? There is original Medicare, Medicare Advantage, Medicare prescription drug programs and Medicare supplements.

ARE DENTAL, VISION AND HEARING EXPENSES ALWAYS OUT OF POCKET? Some Medicare Advantage plans do provide this coverage.

YOU HAVE TO HAVE MEDICARE WHEN YOU ARE 65, CORRECT? You are entitled to it, but you do have to enroll. However, you are responsible for enrolling in everything else, including Part B (medical insurance), Part D (drugs) and any additional supplemental insurance plan. Enrollment can be delayed and there can be advantages to that. Some people have other coverage through their employer or their spouse’s employer. In that instance, they may decide not to enroll in Medicare because they have other coverage. Make sure the other coverage is creditable coverage: otherwise, they may end up with a penalty at a later date when they do enroll in Medicare.

WHAT DO YOU OFFER IN ADDITION TO EDUCATION? I am not tied to one insurance company, so a truly customized plan is easier to put together.

Contact Marty at m.byrnes@smithandco.com or 303-847-0061. Disclaimer: Martin Byrnes is not connected to the Federal Medicare program.

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Make a “Me Time” Resolution You care for everyone around you, but you just don’t have the time to spend on yourself. Spoiler alert: You can always find time to do things that are important to you. It’s a brandnew year, so go ahead—make a resolution to carve out a little “me time” to do something that will tend to your body, mind and spirit— massage. Here are 10 reasons why you need to regularly schedule time to get a massage.

1. IT’S A HEALTHY WAY TO TAKE CARE OF YOURSELF Touch is a basic human need. If a child is deprived of human contact, they fail to thrive and have issues with social attachments. Isolated elders have shorter lifespans. Intentional therapeutic touch is even more powerful and is a loving gift you need to honor yourself with more frequently.

10 REASONS WHY YOU SHOULD RECEIVE REGULAR MASSAGE

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EXP E RT H E LP | WEL L NESS

2. IT’S GOOD FOR YOUR BODY When it comes to the physiological benefits you can reap from massage, researchers are constantly adding more value to that list. A few of the most impactful massage benefits that research has proven out include: • Improved immune system function • Improved muscle and tendon recovery • Improved sleep, and reduced fatigue in cancer patients • Increased pain relief without the side effects of narcotics

3. IT’S GOOD FOR YOUR MIND While your body is getting its therapeutic attention, your mind has a chance to go quiet—something that doesn’t come easily in today’s world—and you get to double up the therapeutic benefits. For mental and emotional well-being, massage has a “robust body of evidence showing benefits for people with depression, anxiety, post-traumatic stress disorder, and other mood-related challenges,” says Ruth Werner, author of A Massage Therapist’s Guide to Pathology.

4. IT’S GOOD FOR YOUR SPIRIT When you use your time on the table to truly let it all go and be part of the process, and when you engage in the meditative space, healing happens and the spirit can be tended to. Being in this place can help people become more self-aware, more present, more forgiving of self and others, and more open to new possibilities.

5. IT WILL MEET YOU WHERE YOU ARE Adaptable for the pregnant client, the hospital patient, the soccer mom, or the elite athlete, massage and bodywork can be beneficial, no matter your circumstance. More intense scar tissue work might be what one client needs, while the simple act of holding a hospice patient’s fragile hand can be the therapeutic salve needed by another.

Deliverable to clients in their hospital beds, wheelchairs, or with their 9-months-pregnant bellies bolstered with pillows on the table, massage has a way to be of value to everyone—meeting them where they are.

6. IT’S A MAJOR PLAYER IN STRESS REDUCTION Experts tell us that chronic stress leads to an increased risk of hypertension, stroke, heart attack, diabetes, and more. Because massage reduces stress-related hormones, it can help our body shift out of the fightor-flight stress response we often get stuck in. Massage “turns on” the parasympathetic nervous system, which works to calm us and help us regain homeostasis—the natural state of equilibrium our bodies should be living in.

7. IT IS NOT A LUXURY—EVEN IF IT IS JUST FOR RELAXATION Massage has long been framed as a luxury, often an indulgence for the wealthier amongst us. Truth is, massage may feel like a luxury, but it is actually a sound investment in your health. And while some people may seek out massage or bodywork to relieve pain, recover from an injury, or perform at peak athletic levels, making a massage appointment with a goal of nothing more than relaxation is just as valuable.

8. IT OFFERS PAIN RELIEF From low-back to arthritis and other chronic conditions, massage can offer relief and improved quality of life for those suffering from a variety of issues. For example, scientists have shown that massage is an effective pain-management strategy for those living with arthritis, headache sufferers have decreased pain and frequency, and carpal tunnel patients have found massage decreases their symptom severity. While research in the area of massage and bodywork is still in its relative infancy, the findings continue to be promising.

CONTINUED >

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

9. ITS BENEFITS INCREASE WITH FREQUENCY

10. IT OFFERS SOMETHING FOR EVERYONE

Just like increasing your exercise regimen has cumulative results, the same is true of massage and bodywork. The more massage you receive, the more benefits you reap. “Massage therapists know that people who get massage regularly demonstrate greater improvement and notice a reduction in pain and muscular tension, as well as an improvement in posture,” says Anne Williams, author of Massage Mastery.

There are more than 300 types of massage and bodywork modalities, with new combinations and protocols being developed all the time. Today, the work continues to evolve as science further unravels the mysteries of the human body. From structural integration to reflexology, and from cupping to Swedish massage, the massage and bodywork tapestry of techniques puts a lot of tools in your self-care toolbox. To find a massage therapist or bodyworker near you, visit massagetherapy.com.

EXP E RT H E LP | WEL L NESS

The more massage you receive, the more benefits you reap.

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

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Club Pilates Parker owner Diane Sparks

More Than a Workout How pilates can benefit every area of your life ARTICLE BY HANNAH ECHOLS GRIESER | PHOTOGRAPHY COURTESY OF CLUB PILATES PARKER

S ELF CA R E | FITNESS

What does it mean to be healthy? According to the World Health Organization (WHO), health constitutes more than not being sick. WHO defines it as a state of complete physical, mental, and social well-being. When any of those components aren’t thriving, we aren’t at our healthiest. While good exercise habits aren’t the primary indicator of a healthy human, certain movements can help heal the body, mind, and spirit. Pilates is a comprehensive form of exercise that aims to challenge, strengthen, and enhance the whole person. It is how Diane Sparks, the owner of Club Pilates in Parker, found her healing. Diane was born in Jamaica and moved to Houston, Texas, during her teenage years. Early in their marriage, Diane and her husband wanted a change, so they relocated to Colorado and raised their children in the Centennial state. However, the birth of the Sparks’ third child took a toll on Diane’s body. Her physical therapist recommended Pilates for recovery, and it was love at first class. “All the ladies in the class had different body types, but we all shared a similar goal. It was very comfortable and fun,” Diane says. So, she joined the studio. Meanwhile, Diane felt like her vocation as a stay-athome mom was coming to a close, so she asked God what to do next. When she was in the middle of a Pilates workout, she experienced a profound moment of clarity. There was a stillness and an assurance that opening a Club Pilates franchise was her next step—an idea that had never crossed her mind before. “I didn’t say anything to my husband for a month because I thought he’d think I was crazy! But I just couldn’t get the idea of opening a studio out of my head or my heart,” Diane says. The Sparks family decided to take a leap of faith. They trusted that the studio would serve the community well, and Diane hoped Pilates would help people heal in the same way it helped her.

WHY PILATES? Pilates is an all-inclusive workout and is a sustainable way to invest in your health as you age. The youngest member at Club Pilates Parker is 15, and the oldest is 84.

However, accessibility doesn’t mean ease. Pilates targets every muscle group, provides resistance where necessary, and requires concentrated effort. The precision of the practice reportedly translates to clarity of thought and improved focus. Strengthening exercises translate to daily movements, from your posture at work to how you reach for items in your pantry. “Pilates is a lifestyle. It helps you do everything in your daily life better,” Diane says. When you come into a Club Pilates class, you are supported every step of the way. Instructors ask members about their goals and previous injuries so any necessary modifications can be made. Then, the instructors guide them through exercises to ensure they’re using the proper form—a benefit that doing Pilates on your own won’t provide. “Form is so important. It transcends into other types of exercise and helps you perform better,” Diane says.

STRENGTHENING THE COMMUNITY Similar to how Pilates deeply affects multiple areas of life, Diane’s goal is for her studio to deeply impact the community. The studio formed a partnership with SECORCares, an organization that focuses on ending suburban poverty by providing food and other resources. Club members generously supply back-toschool, Thanksgiving, and Christmas food drives. “This is more than a fitness studio,” Diane says. “It’s a place to find your community and a place for you to heal.” Interested in joining the Club Pilates Parker branch? You can explore several membership options at clubpilates.com/location/parker. Perhaps you want to take it a step further. If 2023 feels like your year to make a career move, consider becoming a Club Pilates instructor! Diane and her team are looking for committed individuals who desire a flexible schedule and are eager to positively impact lives. The Comprehensive Teacher Training Program starts this spring and provides a pathway to becoming a Pilates instructor. To learn more, contact the studio at 303578-4102 or parker@clubpilates.com.

When you come into a Club Pilates class, you are supported every step of the way. Instructors ask members about their goals and previous injuries so any necessary modifications can be made.

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

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THE BENEFIT S of PL ANT-BASED E ATING ARTICLE BY CLAUDIA MARTIN-AYOADE PHOTOGRAPHY BY RAYMOND WILEY

EAT R IGH T | HEA LTH + W E LLNE S S

Most people think a plant-based diet is strictly for those vegan and vegetarian types, but there is no debating the overwhelming evidence showing the benefits of improved health for those who make that diet choice. Plant-based eating is more of a lifestyle than a diet. You are simply eating more foods that are closer to their harvested state with minimal processing. Meatless diets have been shown to improve health outcomes by lowering the risk of developing heart disease, diabetes, high blood pressure, inflammation, and some cancers. It also improves gut health because of added fiber to your diet. A plant-based diet still allows you to consume the carbohydrates, protein, fats, minerals and vitamins that are necessary for good health, with the added benefits of being higher in fiber and phytonutrients.

You do not have to give up meat entirely, and there are labels to identify where you fall in your plant eating journey. Do what is comfortable for you so you will stick with it. You can choose to be a flexitarian, which means you occasionally eat meat but you choose plants as the primary foods you eat. You have some flexibility with your diet. If you choose to be a vegetarian, then you do not eat meat but you still eat eggs and dairy products as opposed to being a vegan who eats no animal products. There is also another reason to add more fruits and vegetables to your daily food intake: it is better for the environment. The industries that produce our dairy and meats are said to account for a third of the world’s water usage in addition to producing greenhouse gas emissions. Eat your greens and save the planet!

CONTINUED >

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

T I P S T O G E T S TA R T E D O N YO U R P L A NT- B A S E D J O U R N E Y:

PLANT-BASED EATING IS MORE OF A LIFESTYLE THAN A DIET. YOU ARE SIMPLY EATING MORE FOODS THAT ARE CLOSER TO THEIR HARVESTED STATE WITH MINIMAL PROCESSING. 44

EAT R IGH T | HEA LTH + W E LLNE S S

1. Make small changes to test your comfort level when reducing meat intake. There is a risk of being overwhelmed if you suddenly stop eating meat altogether, and it will be harder to stick to your choice long term. Increase consumption of plant foods you already like. 2. Plant-based does not mean boring. You can create a variety of dishes including ethnic meals that are meatless and delicious. This is a great time to try new spices to add a punch to your vegetables and add green leafy vegetables to your smoothies. 3. Use the whole plant because there are nutrients in every part of the plant including the stems and leaves. Use the leaves from celery, radishes, beets and carrots, and use the stems from spinach. Don’t throw away vital nutrients like potassium, vitamin C and fiber. You are also reducing waste. 4. Eat the rainbow! Choose different colored fruits and vegetables to get a variety of nutrients. The color of plant-based foods is often an indicator of the vitamins and minerals they contain. So, more colors mean more nutrients. Example: Orange foods contain beta carotene, the precursor for vitamin A. 5. If you do not eat any animal products, you will need to take a B12 and possibly an iron supplement. Vitamin B12 is an essential vitamin available only in animal products. Low B12 can cause anemia and damage to the nervous system. Some vegan foods are fortified with vitamin B12. 6. A meat-free diet does not automatically mean healthy if you replace the meat with highly processed junk food and meat substitutes. You need to eat good, fresh quality fruits, vegetables and grains to get the health benefits that can add years to your life. Claudia Martin-Ayoade is a registered dietitian, writer and public speaker, who is passionate about educating people on nutrition and addressing food insecurity.

RECIPE SPOTLIGHT

VEGETABLE QUICHE Recipe provided by Lauren Lane @lauren_lane_culinarian

Ingredients • • • • • • • • • • •

dough for 9-inch single pie crust 1 tablespoon olive oil 2 cups mixed veggies, such as raw spinach leaves and cooked broccoli and asparagus 7 large eggs, lightly beaten 1 1/4 cups light cream 1 tablespoon chopped fresh herbs like parsley or thyme 1/4 teaspoon ground nutmeg 1/4 teaspoon kosher salt 1/4 teaspoon fresh cracked pepper 3/4 cup grated gruyere or white cheddar cheese 1/4 cup grated parmigiano-reggiano

Instructions 1. 2. 3.

Preheat the oven to 350 degrees F. Transfer the dough to a 9-inch pie plate and press it into shape. Crimp the edges if desired. Place a sheet of parchment paper or foil into the pie shell and fill with pie weights, uncooked rice or dried beans. Bake until the edges are very lightly golden, about 25 minutes. Remove the pie crust but keep the oven on. If edges start getting too brown, cover with a pie cover or foil. In a large bowl, combine the eggs, cream, herbs, nutmeg, salt and pepper in a large bowl and lightly whisk. Sprinkle half of the gruyere or cheddar and parmigiano-reggiano on the crust, followed by the veggies, and then the remaining cheese. Pour the egg mixture over the top and bake until set, about 35 minutes.

JANUARY 2 0 2 3 | C I TYL I FE STYL E . C O M / PA R KE R

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LEGGINGS 3 WA Y S ARTICLE BY HALEY WILLIAMS

Our suggestions for styling faux leather leggings As we move through the season of spandex when most of us feel we’d rather not leave our stretchy pants, we wanted to feature three distinct looks using the same pair of Foil Snake Print Faux Leather leggings from Spanx. Whether you’re brunching with the babes or getting ready for date night, these versatile leggings can carry you through from casual to chic. While there are endless ways to wear them, we’re going to show you three ways to start styling them today.

BRUNCH A FTER BA R R E Who doesn’t love a good brunch with the girls after your workout complete with mimosas to celebrate? Our suggestion is to layer your tank with loose layers and a light jacket to swiftly transition you from the barre to breakfast. Don’t forget a cute tote or bag. Consider throwing in any makeup or face wipes you may need for freshening up on your way.

MOTO MAMA What we love about Spanx is their inherent ability to elevate your look, regardless of the occasion. Pair them with edgy booties or colorful pumps for a more elegant aesthetic. Consider a chunky sweater with some unexpected details like the bare shoulder shown here, a thick boucle or intricate detailing.

SAT U R DAY SPORTS CH IC Whether you’re headed to a child’s sports game or a bar to watch the big game with your friends, leggings offer the structure and flexibility you’ll want. Layers are life for this look. We tied a button-down around the waist and added fur-lined high tops to provide practical footwear.

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FASH ION F OR WA R D | STYLE + BE AUTY

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J A N UA RY 2 0 2 3

events A curated selection of the most intriguing upcoming events in our area. JA N UA RY 5T H

30 Minute Hit One Year Anniversary Ribbon Cutting

18 8 71 PLAZA DRIVE, UN IT 102, PA R KE R , C O 30 Minute Hit celebrates its one-year anniversary of introducing the 30-minute boxing/kickboxing circuit designed exclusively for women with a ribbon cutting at 5:00 pm. Meet Erika Wood and Gretchen Kasper, and learn more about a workout that transcends generations, in which all ages and abilities will feel both challenged and empowered! 4:30 pm–5:30 pm. 30minutehit.com

JA NUA RY 1 3T H F EB RUA RY 4 T H

JA NUA RY 1 3T H

Parker Arts presents “The Sound of Music”

PACE CEN TER, 20000 PIKES P E A K AV E NUE , PA R KE R C O Enjoy this local presentation of one of the world’s most beloved musicals. Featuring a trove of cherished songs, The Sound of Music is based on the memoir of Maria Augusta Trapp and follows an ebullient postulate who serves as governess to the seven children of the imperious Captain von Trapp. 2:00 pm and 7:30 pm showtimes.

Chaparral Encore Players present "Whose Line Is It Anyway?"

CHAPARRAL HIG H S CHOOL, 15 6 5 5 B R O O K STO NE DR I V E , PA R K E R , C O | 7 :0 0 P M Enjoy this wonderful evening of improv comedy presented by the audition group, Encore Players, an elite group of juniors and seniors involved in the theatre program. chs.dcsdk12.org

JAN UA RY 1 9 T H

Front Range Theatre Company Presents “Rock of Ages”

PA RKER PER FOR MIN G ARTS S C H O O L , 1 5 0 35 C O MPA R K B O UL E VA R D, PA R KE R , C O | 7 :00 P M Get nostalgic with this fun musical about Drew, an aspiring rock star and Sherri, a small-town girl with stars in her eyes. But can Drew, Sherri, and the gang save the fabled Sunset Strip when German developers make plans to turn it into another capitalist strip mall? Only the music of classic hair bands hold the answer. parkerperformingarts.org

JANUA RY 2 6T H

Business Over Breakfast: Maximize Your Google Impact

ST. MATTHEW'S EPIS COPAL C H UR C H , 1 9 5 8 0 P I LG R I MS P L AC E , PA R K E R , C O Direct marketing expert Meredith Siss will help chamber of commerce members better understand the power of Google and the functions they might not be using to their maximum potential. For over six years, Meredith has focused on improving the world of small business marketing and helping her clients get more from their marketing through brand messaging and marketing strategy. 8:30 AM–9:30 AM parkerchamber.org

JANUA RY 2 6T H

PACE Center Member Event: Handmade Dream Journal

PACE CEN TER EVEN T R OOM, 20 0 0 0 P I K E S P E A K AV E NUE , PA R KE R , C O Learn a simple, no-stitch handmade journal technique. This is an ideal class for beginners or more advanced lovers of bookmaking. Once you’ve made the book, artist and instructor Minette Riordan will share innovative ideas for personalizing the pages and overcoming the fear of the blank page. 8:30 am–9:30 am. parkerarts.org

EVE N TS

7173 S Havana St, #A-600 • Centennial, CO 80112