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JANUARY/FEBRUARY 2021 | TIMES-CALL
LONGMONT MAGAZINE
CULTIVATING WELLNESS HABITS THAT LAST STAYING ACTIVE AFTER 55 PODCASTING: CONNECTING IN LONGMONT
The TOC
WHAT’S INSIDE January/February 2021 ON THE SCENE
LONGMONT LONGMONTMAGAZINE.COM
JANUARY/FEBRUARY 2021 | TIMES-CALL
MAGAZINE
PAGE 6
MAKING A DIFFERENCE Pandemic or Not, Recovery Café Longmont is a refuge for mental PAGE 8 health
FOOD
PETS Well, we made it. Hallelujah! The challenge that was 2020 is officially in our rearview mirrors. And while most, if not all, of us are breathing a hefty sigh of relief, let’s not be too hasty. The year that never dies will likely have some lingering effects. One thing we can absolutely count on is that just because the calendar turns a page, that doesn’t mean the pandemic will magically disappear. Though, wouldn’t it be nice if it did? Our bodies, minds and even souls have taken a hit this year for sure and a different approach to healing and adapting is in order. Some of us (possibly me-ahem) have packed on the pandemic 15...or maybe even 20. All that extra access to snacks and limits to the gym is still going to be an issue, so how do we go about restructuring diet and exercise to make it work? Continued isolation has taken a toll on our collective and individual mental health and we’re all pretty stressed out these days. So, how do we go about making our minds more resilient?
The Mental Health Benefits of PAGE 11 Pet Ownership
Plant Power: Different ways to make plant-based diets work for you
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RECIPE OF THE MONTH PAGE 30
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14 HEALTH
Hit the reset button on Healthy Habits in 2021
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COMMUNITY
ENTERTAINMENT
Be Kind to Your Mind
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24
The Podcasters of Longmont
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SENIORS Fit over 55
BUSINESS Balfour senior Living
We’ll look at those things and more to keep us moving forward into 2021 even if 2020 tries to hold us back. I have hope that things will be better this year, both personally and for all of you. There’s just one thing left to say: See ya’ 2020, don’t let the door hit you on your way out.
CULTIVATING WELLNESS HABITS THAT LAST STAYING ACTIVE AFTER 55 PODCASTING: CONNECTING IN LONGMONT
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ADVERTISER DIRECTORY PAGE 40
FAITH
Connecting Longmont’s Faithful
PAGE 24
- Misty Kaiser
January/February 2021
LongmontMagazine.com
LONGMONT MAGAZINE 3
LONGMONT MAGAZINE
MARKETING AND PUBLICATIONS EDITOR Misty Kaiser kaiserm@timescall.com 303.473.1425 MARKETING & ADVERTISING FEATURES COORDINATOR Greg Stone stoneg@dailycamera.com 303.473.1210 RETAIL ADVERTISING DIRECTOR
Christine Labozan clabozan@times-call.com 720.494.5445
CONTRIBUTING WRITERS John Lehndorff, Emma Castleberry, John Teehan, Katherine Feindel, Shelley Widhalm, Jessica Benes, Andy Stonehouse, Wendy McMillan, Linda Thorsen-Bond CONTRIBUTING PHOTOGRAPHERS
Tim Seibert
and are available at the Chamber of Commerce, visitor locations and businesses throughout the area. Longmont Magazine distributes 23,000 copies to Longmont, Berthoud, Boulder, Dacono, Del Camino, Estes Park, Firestone, Frederick, Gunbarrel, Johnstown, Lafayette, Louisville, Lyons, Mead, Milliken, Niwot and Platteville. No portion of this magazine may be reproduced without written permission from the publisher.
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On the SCENE
What’s happening around Longmont? Find out here—on the scene.
Wreaths Across America
Wreaths Across America makes certain that families, loved ones and heroes are honored and remembered for the holidays. Even amid all the changes in 2020, for the first time Mountain View Cemetery was able to raise enough money for a wreath to place on every single veteran grave—a total of 1,565 wreaths (over $23,000). On National Wreaths Across America Day – Saturday, December 19, volunteers turned out, new safety protocol in place, to show their respect and honor to those who served. (Photos courtesy Tone Images Photography/Wreaths Across America)
Wreaths adorn the headstones at Mountain View Cemetery.
Many veteran and military organizations, including Combat Vets Association and local Civil Air Patrol, were represented at the event. 6 LONGMONT MAGAZINE
Local Girl Scout and Boy Scout troops assisted in the ceremonies.
Community volunteers of all ages braved the cold weather to joyfully honor veterans. LongmontMagazine.com
January/February 2021
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LONGMONT MAGAZINE 7
Pandemic or Not,
MAKING A DIFFERENCE
RECOVERY CAFÉ LONGMONT is a refuge for mental health
BY SARAH HUBER for LONGMONT MAGAZINE In a season of isolation, Recovery Café Longmont is daily affirming, virtually and when feasible, mask to mask, that every person is worthy of giving and receiving love. A source of refuge and healing for people of all backgrounds struggling with addiction, mental health, homelessness and frankly, the myriad challenges of life, Recovery Café is “a place of support and stability for anyone seeking to break the cycle of destruction and despair,” said Recovery Café executive director Lisa Searchinger. “We offer a warm space with no judgement and with loving accountability and radical hospitality. Everyone is welcome.” 8 LONGMONT MAGAZINE
Recovery Café provides group activities and support, like this one in 2019, for those who need a recovery focused community. (Courtesy Recovery Café)
That welcoming atmosphere is foundational to supporting people in need of a home or employment and those developing positive mental health. Since opening in May of 2019, Recovery Café has provided nearly 3,000 nutritious meals, along with encouraging conversation around the café’s open table, hosted more than 100 recovery discussion circles and classes and welcomed more than 270 unique guests, 102 of whom became members. While during the pandemic Recovery Café’s virtual support has been well-received, the café usually centers around a communal table, and those who attend regularly are asked to LongmontMagazine.com
become members. Searchinger explained, “Being a member is really important to our members and one of the first places they’ve belonged. Membership requires three things: First, you attend your weekly recovery circle (which is not therapy but where we get to know each other on a deeper level, make goals and hold each other accountable); second, you are substance-free for 24 hours (we follow the honor system); and third, you give back in some way, such as helping around the café.” For Andrew Spidle, the Recovery’s Café’s longest-running member, membership has provided a community of friends and an outlet to serve January/February 2021
others. He helped lead the Alcoholics Anonymous meeting at Recovery Café until COVID-19 pushed support online, and Searchinger said Spindle is often the first to offer visitors a tour of the café or a cup of coffee. He said, “Before I was coming to the café, my mental health state wasn’t the greatest because I was isolating in my one-bedroom apartment. The café to me is a great place to sit with like-minded people that are in the same boat that you are and have been through the same things you’re going through, and they can help you figure out what your next step is.” When not in lock-down, he said, “We serve a hot meal, and this may be the only meal that anyone ever gets for the day.” With her team, Searchinger launched Recovery Café after Central Longmont Presbyterian Church, where Recovery Café meets, expressed interest in the national network (Recovery Café was started in Seattle in 2004 and is not associated with any religion). Then the director of H.O.P.E., or Homeless Outreach Providing Encouragement, in Longmont, Searchinger caught Recovery’s Café vision as a vital support for those on the edge. She asked, “If you’ve been in treatment, where do you go on day 31? You go back to the triggers and community that was causing your addiction in the first place.” Searchinger continued, “We know that so many people who struggle with substances also struggle with traumatic events, mental health, divorce. Life is not easy; mental health and substance abuse know no socio-economic boundaries, and we all know someone personally who January/February 2021
supportive and enriching environment.” The bittersweet part of the Recovery Café journey is that many members, as they meet their goals and achieve success, reconnect with family and move out of the county to a more affordable housing situation. “They have the results to help them be independent, and we’re grateful to be a part of that,” Searchinger said. Once Recovery Café is able to faThough public health restrictions have changed things a bit, Recovery Café strives to continue providing the services they’ve always offered. (Courtesy Recovery Café)
cilitate in-person gatherings again, Searchinger hopes to intensify her outreach to Spanish speakers and offer more recovery circles and classes (such as contemplative crochet, grief
If you’ve been in treatment, where do you go on day 31? — Lisa Searchinger, Executive Director Recovery Café
and loss classes, yoga, art and music). “One in five Americans struggles with mental health, and Longmont is no exception,” she said. In the meantime, Recovery Café continues to extend virtual support six days a week. Searchinger noted, “We’ve long known COVID’s impact on the human body. We are now
struggles with one or both – and both lead to homelessness.” Lisa Bechard, an ambassador with Recovery Café and a member of Central Longmont Presbyterian, said Recovery Café “is not a place to just come and take. It is a place to engage and be involved.” She added, “I love the honesty and realness of the members and the wiliness for them to involved in their own recovery as well as supporting other members journey. This is a welcoming, warm, LongmontMagazine.com
learning its impact on our mental health, as one-third of Americans report clinically significant symptoms of depression and anxiety. Social isolation, mass unemployment and uncertainty are driving unprecedented rates of suicide and overdose. Our services are needed now more than ever.” Visit recoverycafelongmont.org to learn more or to donate to the nonprofit. LONGMONT MAGAZINE 9
Recovery Café At a Glance: What you need to know The hour-long sessions help people tap into a state of deep relaxation using deep breathing and guided imagery, she said. Then she lets the needles do the rest.
By Elise Oberliesen
BECOMING A MEMBER There are three strict criteria for membership: 1. All members must be free of substances for at least 24 hours 2. A member must agree to volunteer in some way, from teaching a class to giving a tour for new guests. 3. Members must consistently participate in peer recovery circles, which can be done virtually, via Zoom or call in. It’s free and available to anyone. Having accountability makes the peer recovery circles unique, Searchinger said. When members share goals, people in the circle follow up and inquire about their progress. “In a peer recovery circle, they talk about triumphs and goals, like applying for a specific job and then your peers will ask if you actually applied for the job,” Searchinger said.
ADDITIONAL WAYS TO HEAL School for Recovery • School for Recovery is another offering that helps people through the healing process. • Classes are designed to reduce anxiety while fostering meaningful connections and friendships. Topics range from meditation and yoga to art and music. • Anyone can access these classes by visiting the Recovery Café YouTube channel. Consistent check-ins are a required part of the program. So if you skip too many check-ins, it can be grounds for removal. Although, Searchinger said there are ways to rejoin. “There are weekly or daily check-ins, folks can call between 11 a.m. and 7 p.m., Monday through Saturday. You can miss one or two recovery circles, but you need to let us know ahead of time,” she said.
While more research is needed, studies suggest the use of acupuncture helps reduce cravings for substances, Eike said. People have reported feeling less anxiety and depression with the NADA-based acupuncture treatment protocol for addictions to cocaine, cannabis, alcohol, and methamphetamine. “It’s my belief that acuwellness is a major component of any medically assisted treatment without having to use another drug treatment like Suboxone or Vivitrol,” Eike said. Acupuncture is more accessible to more people, she said, especially considering the high cost of drug treatment centers and waiting lists. Eike said she’s looking forward to the day when Recovery Café reopens their doors so she can continue offering acupuncture services. She provides the service on Saturdays.
RECOVERY BY THE NUMBERS How Recovery Café Helps the Community In their first year of operation--May 2019 to May 2020: • Recovery Café Network served 274 people, providing 2,850 meals and 5,700 cups of coffee. • They hosted 83 School for Recovery classes. • They hosted 85 Recovery Circles. • From March 2020 through December 11, 2020, Recovery Café logged 5,281 minutes of virtual connections for their virtual recovery circles and School for Recovery classes. Members self-reported the following outcomes: • 100% reported feelings of hope increased • 87% reported their housing situation improved • 87% reported improved coping skills
Acuwellness offerings ease cravings Casey Eike, is a NADA certified oracular detoxication specialist, LCSW, and certified addictions counselor who provides acupuncture services at the Café as a volunteer.
10 LONGMONT MAGAZINE
“It involves gentle placement of five small disposable needles on sites on the ear—or magnets can be used in place of needles. My purpose is to ease trauma and anxiety,” she said.
• 100% reported their mental health improved • 100% reported feeling a sense of belonging to the RCL community [Data provided by: Lisa Searchinger]
LongmontMagazine.com
January/February 2021
The Mental Health Benefits of
PETS
PET OWNERSHIP BY EMILY BAUDOT for LONGMONT MAGAZINE The perks of pet ownership are a real thing. There’s companionship, for one. In fact, a lot of folks get a pet so they have someone to share their time with. But the benefits hardly stop there; there’s strong evidence to suggest pets actually improve mental health. We spoke with some local experts about pet-owner relationships. Here’s what welcoming a pet into your home can do for you.
Do pets really make us happy?
Pet owners often claim their animal friends make their lives better. But is that just bias? Or do pets really improve their owners’ wellbeing? Turns out, there’s long-standing evidence pets bring out the best in us. Dr. Nancy Bureau of Left Hand Animal Hospital confirmed it. “Clinical studies have shown pet ownership lowers cortisol and increases serotonin,” she said. In other words, pets reduce stress hormones while increasing happiness hormones. But it’s more than emotional changes. January/February 2021
Dr. Buerau continued, explaining that pets can lower blood pressure, too. Even low-maintenance pets, like fish.
But why do pets affect us this way? Keeping animals brightens our lives. But what causes this profound effect? Dr. Kristina Ingram of Pella Corner Animal Clinic offered a surprising answer. Pets make humans happy because they helped us survive. “[Dogs] almost evolved alongside us,” she explained. “They would help us kill animals for food, and they’d get the scraps. They’ve been in our lives forever.” Dr. Ingram wasn’t exaggerating. European monarchs, Romans and LongmontMagazine.com
Egyptians revered their animal companions. And the oldest domesticated dog skull is about 32,000 years old. That’s around as long as humans have lived in complex social groups.
How can we use pet-owner bonds?
We humans would be silly if we didn’t take advantage of our bond with animals. Dr. Bureau explained dogs help us particularly well. Registered service dogs can recognize stress, seizures and high blood sugar levels. They soothe our symptoms and protect us from self-harm. Some dogs even work with severe postLONGMONT MAGAZINE 11
foundly personal decision. It changes on a case-by-case basis. As Dinger pointed out, “Sometimes people experiencing depression think they can’t handle an animal, but the reality is an animal might help.” Dr. Ingram agreed with Dinger’s sentiment. “For older folks, having a pet can be so important. A lot of the time they’ll say, ‘I’m 75 years old, I don’t need an animal in the house.’ But regardless of age, a pet could help them function for a time.”
traumatic stress disorder (PTSD). Even if a dog hasn’t received intense training, it can still act as an emotional support animal. The Dog Ranch in Berthoud provides public boarding and training services. But The Ranch’s nonprofit, Rescues Rescuing Veterans, trains emotional support animals for veterans with PTSD, depression, anxiety and more. Ashely Dinger, The Ranch’s owner, shared her first-hand success with this project. “[The dogs] get people outside, help [owners] cope with their personal problems, and even get them out of bed in the morning.”
Wait, are dogs the only support animal?
about an iguana owner who liked to have the lizard sleep in her bed. “As long as the animal brings their owner comfort,” she said, “[the species] does not matter.” For example, The Dog Ranch’s Rescue Farm facility allows the public to interact with rescued farm animals. “People who interact with [the farm animals] really feel good afterward,” Dinger said. “Even basic grooming brings people joy.”
Is pet ownership for everyone?
Though it’s tempting to look at pets as a blanket fix, Dr. Ingram reminded us that pets are a commitment, regardless of how much good they do. “Like everyone who wants to be a pet owner, you should know it’s a responsibility you’re taking on,” she said firmly. “You’re responsible for the pet’s life and wellbeing.”
Not at all! Though dogs are the most common, any type of animal can play a support role.
It’s wise to consider emotional, physical and financial capability before investing in a pet. In the worst cases, pet care could make the owner’s struggles worse.
Dr. Ingram shared a delightful story
Of course, keeping a pet is a pro-
12 LONGMONT MAGAZINE
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The bottom line—think honestly before taking on the responsibility of a pet.
Where does that leave us? There’s a sea of evidence proving pets help our well-being. Humanity has evolved with animals since the beginning. And people really do benefit from their pets. We can (and should) take advantage of that. Dogs are skilled at emotional health support. But any animal can help its owner. Though pet ownership isn’t for everyone, it’s an excellent option for most folks. This is especially the case for folks who might otherwise not receive unconditional friendship. Dr. Ingram reflected on companionship as we wrapped up our discussion. “Love from an animal is so special. It’s a type of unconditional compassion you can’t get anywhere else.” As any pet owner can tell you, that’s absolutely true.
January/February 2021
SMALLTOWN.
BIG HE HEART.
For a small town we have a lot of heart. We also have great independent stores, restaurants, coffee shops, art, sculpture, history, and an outstanding children’s park.
Nelson Hall photo is courtesy of the Niwot Historical Society
Come and let your heart experience our great small town.
LONGMONT
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[ UNOFFICIALLY ] AWESOME
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LONGMONT MAGAZINE 13
HEALTH
Hit the reset button on
in the Year 2021 Improving diet and exercise are resolution list staples. This year some ways will look the same, but some will definitely be different. (Shutterstock)
therapist, psychotherapist, biofeedback specialist and owner of Healthy Thoughts in Longmont (healthythoughts.net). “To many people, the New Year represents a new beginning and a time to reset so to speak. It helps to have a consistent routine and it also helps to have a plan.”
BY SHELLEY WIDHALM for LONGMONT MAGAZINE New Year’s resolutions work until maybe February, and then they become too hard to maintain, schedules get too full and, most importantly, they have not become a habit. Year 2020 is over when life changed drastically in response to the COVID-19 pandemic and those good intentions from early in the year were dropped—but with 2021 here, 14 LONGMONT MAGAZINE
it’s a great time to hit the reset button and make changes in things like diet, exercise, sleep health, skincare and smoking cessation that will last the entire year. “In my experience, people backslide and regress to old habits when they feel out of control and want to comfort themselves in some way. The pandemic has created a lot of stress and unknowns,” said Rachel Koenigsberg, a certified clinical hypnoLongmontMagazine.com
Part of that plan is focusing on one behavior change at a time that eventually will become habit and routine, according to Joshua Spencer, chief trainer and owner of Peak Conditioning and Fitness, a personal training studio and membership gym in Longmont (pcflongmont. com/training.html). “It would be far better to pick something easy and master it, and then move onto the next thing than to try to start a comprehensive program and tell yourself you’re going to nail it,” Spencer said. January/February 2021
If a gym is not available, Spencer recommends three types of exercise. They include high quality body weight movements, such as going deeper with pullups and pushups and holding them longer; walking or running on the stairs for 10 to 20 minutes if going outside isn’t an option; and mastering a new
Diet and Exercise For a healthy diet and achieving long-term weight loss, Spencer recommends avoiding dieting, since a mistake can lead to feelings of guilt and the desire to give up, then more weight is gained and the cycle continues as another diet is tried, he said. Instead, he recommends starting with one healthy habit and focusing on it for two to four weeks before adding a second new habit. The first habit Spencer suggests is including vegetables with every meal, whether they’re cooked or raw, he said. After eating vegetables becomes routine, he recommends eating until satisfied and stopping at that point. He also recommends eating whole foods. “Food is not a reward,” Spencer said. “Food is there to help you be healthy. You learn to reward yourself with other things.”
An often overlooked component of health is sleep. Stress and anxiety can have a drastic impact on the quality and amount of sleep you get. (Shutterstock)
Weight loss is best when it’s gradual, and the habits that were put in place to lose that weight need to be continued for maintenance, Spencer said. The same goes with exercise, since a fit person will continue to exercise even, in the case of the pandemic, gyms might be closed, Spencer said. There, however, is an advantage to going to the gym, since it is an organized environment with fitness equipment in place instead of stored away and enough space to do the exercises, he said.
exercise skill. A minimum home gym kit for those at-home workouts includes a suspension trainer, kettle bells and exercise bands with handles for pushes, pulls and small shoulder blade exercises. Kettle bells can be used to do snatch, jerk and long cycle exercises, plus many of the same hand weight exercises. “We’re designed to move and we’re designed to eat, so that’s how we have to live. If you choose to eat poorly or move poorly, you’re living below your potential,” Spencer said. “That’s a situation someone will
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Julie Hauser January/February 2021
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never really be happy in.”
months or years.” Following good sleep hygiene, or behaviors conducive to a good night’s sleep, can help address issues with falling and staying asleep.
Sleep Health Another important aspect of living a healthy lifestyle is getting a good night’s sleep—insufficient sleep can result in reduced alertness and changes in mood, performance and overall health. Studies show that most people need seven to eight hours of sleep, though children and teenagers typically need more and those who are older need less. “Most people have a natural circadian rhythm that leads them to feel sleepy at a fairly consistent time of night and wake up around the same time in the morning,” said Danielle Pohlit, PA-C, physician assistant in sleep medicine at the UCHealth Sleep Medicine Clinic-Longmont (https://uchealth.org/locations/ uchealth-sleep-medicine-cliniclongmont/). “Ideally, bedtime and wake-up times should vary by no
Taking care of your skin, especially in our dry climate can help you feel better, even on days you don’t leave the house. (Shutterstock)
more than one hour every night.” Sleep, however, can be affected by air travel, schedule changes, stress, sleep disorders and other medical conditions, certain medications and insomnia, Pohlit said. “Some people struggle to get to sleep or awaken for long periods of time during the night, worrying, thinking or planning,” Pohlit said. “For some, this only lasts a few days or weeks, depending on the stressor, but can also be a chronic problem for
Pohlit provides her patients with a list of sleep hygiene tips, including stopping all alerting activities during sleep time, such as reading, eating, drinking, using electronics and watching television, which can interfere with the ability to fall asleep. Other tips include avoiding light exposure from screens and bright overhead lights for at least one hour before bedtime; using sounds in the room to help relax, such as a white noise or sound machine, a fan, quiet music or an audiobook; keeping the room and body cool during sleep; avoiding the intake of stimulants, such as caffeine and nicotine, within six hours of bedtime; and avoiding napping during the day—if naps are needed, limit them to 15 to 20 minutes and end them no later than 3 p.m.
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January/February 2021
“If someone is struggling with sleep after doing their best to accommodate as many of these measures as possible, I’d recommend they talk with their primary care provider and/ or consider a visit to a sleep provider,” Pohlit said. “Sleep testing may be needed to see if there could be a medical cause for sleep problems or excessive sleepiness during the day.”
Good Skincare An additional habit to incorporate into a healthy lifestyle is following a skincare routine. “The New Year is a great time for taking care of your skin, as well as taking care of the rest of your body,” said Dr. Sarah Bair, a dermatologist and owner of Crossroads Dermatology in Longmont (crossroadsdermatology.com ). The start of the year also falls during winter, a good time for skin procedures that require a few weeks of remaining out of the sun following treatment. Those include chemical peels to exfoliate the skin and remove dead skin tissue; microneedling to stimulate the production of collagen and remove fine lines and surface irregularities; and laser treatment to rejuvenate skin and remove vascular lesions and red and brown spots. January/February 2021
ing the face every night to remove dirt and makeup.
Stress may have caused you to pick back up on harmful habits like smoking. If so, it’s a good time to hit the reset button. (Shutterstock)
Bair has seen some of her patients continue their skincare routines because of Zoom calls, while others aren’t, possibly from low-grade depression from not seeing other people or having to wear a mask, which covers most of the face. Some of her patients are not wearing foundation and cover-up but continue to wear eye makeup, which accentuates the eyes above that mask, she said. Instead of foundation, Bair recommends tinted facial sunscreen with an SPF of 30 or higher, which provides coverage and helps protect the skin, since sun exposure causes 90% of changes associated with aging. She also recommends choosing products that are proper for skin type and agreeable for the way they feel and the results that are achieved. “Hopefully if you’re using good products, you will see improvements and it will help you be diligent about the routine,” Bair said. To care for skin, Bair suggest a few simple steps, starting with washLongmontMagazine.com
“If you leave that makeup or debris from the day, it can be damaging,” Bair said. “You want to get a clean slate for the morning and to apply your moisturizer.” Moisturizer is important both for the face and entire body, especially in dry climates like Colorado, Bair said. She suggests after a shower, pat drying and applying lotion while the skin is still damp to help with better absorption. Drinking water also helps with hydration and helping the skin look more plump and youthful, she said. “Plenty of rest, exercise and good food all make a difference in your skin as well,” Bair said.
Smoking Cessation Another way to improve health is to stop smoking if that has become a habit, Koenigsberg said. She employs hypnotherapy, a guided relaxation technique that helps people change behaviors using the power of the mind through responsiveness to suggestion, direction and instruction. Many smokers have tried to quit, including going cold turkey or using reward-based strategies, but they are dealing with the habit on the conscious level where logical and LONGMONT MAGAZINE 17
reason-based thinking is derived, Koenigsberg said. “This is where your willpower lives, but it is only driving 10% of your behavior, and unfortunately even those with strong willpower often find that these attempts do not last, especially in moments of weakness, triggered by environmental or social situations,” Koenigsberg said. “Habits like smoking are so deeply ingrained in the mind that they are often performed automatically, or subconsciously. The key here is that when a habit becomes automatic, it is common to feel powerless in trying to break it.”
cessation program is tailored to the individual and is followed up with a list of tips to reinforce the session. The tips include delaying to help the urge or impulse go away, doing something else or finding a distraction, taking deep breaths, going for a walk, drinking water or changing routines.
If you want to cultivate wellness habits it is important to be realistic. — Rachel Koenigsberg Healthy Thoughts
Hypnotherapy works at both the conscious and subconscious levels, Koenigsberg said.
habit, feeding your subconscious positive, compelling thoughts about what you desire will help create or anchor change in the subconscious mind,” Koenigsberg said. “And because the subconscious directs our thoughts, it is ultimately responsible for the energy that drives us to achieve our goals.”
“When it comes to changing a bad
Koenigsberg’s hypnotherapy smoking
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“If you want to cultivate wellness habits it is important to be realistic. … Set goals that push you out of your comfort zone, but are possible to achieve,” Koenigsberg said. “To stay motivated to cultivate new healthy habits you need to have a strong why. Carefully consider why you want to be healthier. Do you want to feel better? Look better? Have the energy to spend with your loved ones? Continually remind yourself of your why and it will help you stay motivated.”
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LONGMONT MAGAZINE 19
COMMUNITY
Managing Stress During a Global Pandemic COVID-19 has settled over Colorado like a dense fog that’s left us with little visibility and foresight for what our futures will look like three weeks or three months from now. It’s changed our world; it’s changed the way we learn, work, recreate, socialize, and everything in between. Some of us have lost friends and family to the deadly grip of COVID-19. Some of us have lost work hours, others their jobs in total. Some of us stand in bread lines wondering how we’ll make the car payment or maybe even rent. Such dramatic change is reshaping the 21st century human experience, and with the uncertainty of 20 LONGMONT MAGAZINE
BY SAMANTHA REDDOCH for LONGMONT MAGAZINE it all, there’s no surprise that rates of anxiety, depression, substance abuse, and suicide in both children and adults has increased on a national level since March. Even before the Pandemic, Colorado ranked higher than the national average on its rates of substance abuse, overdose, and suicide. Those rates have increased statewide since the arrival of COVID-19 which is a sign that many of us are feeling powerless and overwhelmed. And rightfully so. Intense feelings of stress can leave even the most resilient of us LongmontMagazine.com
mentally, emotionally, and physically exhausted as we hope for the day that COVID-19 fades into the background like a child’s nightmare and everything returns to normal. Prolonged stress can leave us in survival mode, and to get back to living, even in these strange times, we have to manage the feelings inspired by that stress. The thought of managing those feelings might be overwhelming, especially if we don’t think we have the psychological tools to do so. Fortunately, there are tools available to us, and they don’t require cash or credit—just an open mind according to Chandra Lontz-Smith of January/February 2021
Genuine Heart Counseling. LontzSmith encourages everyone, not just her clients, to engage in mindfulness and regulation as a means to manage the negative psychological and emotional impacts of stress and isolation during COVID-19. Mindfulness and regulation are two halves of the same coin; without mindfulness, we can’t practice regulation, and without regulation, we can’t manage our stress, at least not well. For Lontz-Smith, mindfulness “needs to come from a place of warmth and care,” especially because “we’re all learning to love ourselves in one of the biggest, most scary, most frustrating situations we’ve ever had to face. Mindfulness is helpful because it gives us permission to kind of dis-identify with our thoughts.” By that she means that
Prolonged isolation can increase stress and leave us struggling in survival mode. (Shutterstock)
mindfulness gives us space to rec-
are valid. It allows us to recognize
ognize that we feel uncomfortable,
that we don’t have to let those feel-
maybe even insecure in our lives
ings dictate our lives or how we feel
right now, and that those feelings
about ourselves on the whole. We
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LONGMONT MAGAZINE 21
Flexible though they may be, even kids need to be emotionally equipped to handle their ever changing environment. (Shutterstock)
can work tomorrow after we rest; we’re not failing just because we’re not in a constant state of positivity. Maybe the dishes are piling up and deadlines for work or school are passing by unmet because we find ourselves couch locked. Rather than chide ourselves, with mindfulness, we can look inward and understand that we feel stressed. Mindfulness encourages us to practice radical self-acceptance, a concept foreign to most Americans, especially if we’re trying to accept that today we just can’t do the work our jobs or our lives demand of us because of our psychological or emotional state. According to Lontz-Smith, mindfulness allows us to notice our bodily sensations, and regulation gives us tools to ease the feeling(s) attached to those sensations. “If we’re mindful of anger, if we can feel the clench in our fists, the heat in our cheeks, we can say ‘Wow, I’m really angry right now. I need to take a deep breath.’” By taking that deep breath, we begin to calm the 22 LONGMONT MAGAZINE
central nervous system, and from there we can begin to move through big emotions like anger or sadness with grace. Even small children benefit from mindfulness and regulation (they do require help from their caregivers to practice it). That help looks like the caregiver naming the child’s emotion, and then giving the child healthy regulation options like stomping their feet or pushing against a wall. Lontz-Smith encourages caregivers to model mindfulness and regulation by verbally expressing their own process to the child: “Oh, I am so hungry right now, but I can’t make dinner for another half an hour. OK. I’m gonna take deep breaths. I can get through this.” Children will learn to identify their emotions as well as how to handle them because they’re listening to a role model do so. Kids aren’t immune to the stress of life, and given that we’re all stressed out right now, outside resources may help adults further aide their LongmontMagazine.com
children. Hand in Hand Parenting is one such resource. One technique recommended by Hand in Hand Parenting is the creation of Special Time which Lontz-Smith explains is “an experience that only happens for 15-20 minutes that’s different because there’s no interruptions like grocery shopping; the only job for the [caregiver] is to love on their kiddo. It’s like salve to a kiddo because they don’t generally have uninterrupted time with their [caregivers].” That uninterrupted time fosters connection between an adult and a child, and children crave connection with their caregivers, particularly when they’re stressed. Those of us who live with teenagers who are busy individuating themselves from family may assume that Special Time is only for little kids. It’s not. The key to Special Time with a teen, according to Lontz-Smith, is persistence and “making space available, making dinners available, making yourself available.” If a teen seems uninterested in talking, we need to let them know we’re available by inviting them to come to us whenever they feel ready. Sometimes mindfulness and regulation don’t alleviate big emotions like sadness, anger, and grief. LontzSmith says that if “we’re thinking about [our source of stress] constantly, if it’s really difficult to feel comfortable or safe or relaxed, if activities that generally bring us joy are suddenly difficult to do, then it would be a good time to reach out to [a mental health professional].” Mental Health Partners Longmont suggests on their website that it’s time to seek professional assistance if there’s unusual changes to our January/February 2021
sleeping and eating habits that can’t be attributed to an outside influence like going from a day shift to a night shift at work. They also recommend seeking professional help when there’s an obvious increase in alcohol or drug consumption. Additionally, like the Center for Disease Control, MHPL suggests limiting exposure to media (including social media) and increasing physical activity in order to better handle stress. All that said, Lontz-Smith is “of the opinion that we could all use a therapist,” and she hopes that “anybody would call because we can learn so much more about ourselves and gain new perspectives.” Telehealth appointments may be made with Lontz-Smith. Telehealth and in-person appointments may
When traditional therapy sessions aren’t available or hard to accommodate among schedules, telehealth is a valuable option. (Shutterstock)
also be made with MHPL which
modate the growing psychological
has increased the size of its mental
needs of our community that have
health professional staff to accom-
been spurred by COVID-19.
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LONGMONT MAGAZINE 23
FAIT TH
CONNECTING LONGMONT’S
BY JOHN TEEHAN for LONGMONT MAGAZINE There is no question that COVID-19 has posed a significant challenge to many communities in many different ways. It seems like there is not one facet of life that has not been affected by the pandemic. While a person’s faith ultimately boils down to their personal relationship with a higher power, a large part of many people’s faith lies in their community. To have that community taken away, even temporarily, can be gravely disturbing for many. What is inspiring, however, is witnessing what lengths the communities have risen to the challenge.
Meeting the Challenges of a Pandemic During the Spanish Flu epidemic of 1918, churches across the country were forced to close. The risks to public health were too significant to ignore, and there were, sadly, instances of churches that refused to close that then suffered devastating losses among both congregation and clergy. 24 LONGMONT MAGAZINE
It would be easy to suggest that people today are in a much better position to meet the challenge of places of worship needing to close their physical doors. Thanks to advanced communications technology available to us in 2020, staying in contact with one another is relatively simple. That said, worshipers in 1918 had their options as well. Local newspapers partnered with local religious institutions to present liturgical discussions, pieces on hope, faith, and calls for patience and strength during trying times. Even the relatively new business of telephone companies got involved by LongmontMagazine.com
arranging dial-in services with some churches and helped clergy reach out to congregants via telephone to offer support and guidance. Leveraging technology to connect the faithful to their communities is nothing new. It may look a little different now, but the overall lesson is how human beings can adapt to nearly any situation.
Longmont’s Communities of Faith When people need each other most of all in terms of physical assistance and spiritual support, Longmont’s religious and spiritual institutions January/February 2021
For instance, Bethlehem Lutheran broadcasts livestream services via YouTube, which can be viewed not only on most computers but also on mobile phones, tablets, smart TVs, and other smart home devices. Messiah Lutheran offers the same services and has an excellent page at their website listing other online resources for congregants to peruse. Beth hleh hem Lutheran is one of many local places of worship making their services available for streaming online via YouTube.
have stepped up in a way that can
The vast majority of houses of wor-
inspire anyone—no matter their faith
ship offer online services for people
or denomination.
to log into and attend, as well as separate devotional videos that congre-
We reached out to several religious
gants can view at any time. As 2020
institutions here in the Longmont
reels into 2021, many of the techni-
area to find out how they have risen
cal bugs have been worked out, and
to meet the challenge of COVID-19
individual church websites have pages
in conducting services, serving their
dedicated to instructions on how to
community, and reaching out to oth-
virtually attend services and take ad-
ers.
vantage of other online offerings.
Love is more than you ever imagined.
The United Church of Christ Longmont offers access to worship services via Zoom—video conferencing software available for numerous platforms and popular for its ease of use. To do their part in containing the spread of COVID-19, their staff works remotely but strives to keep lines of communication always open and available. While the Chabad Jewish Center of Longmont holds COVID-safe
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LONGMONT MAGAZINE 25
great success in maintaining a strong community online.
Reaching Out to the Community Thanks in part to the internet and in larger part to the dedication of religious leaders and organizations in the area, the people of Longmont can continue to feel spiritually connected to their faiths. Many find cooperation and common ground with their neighbors to ensure that as many people as possible make it through the other side of this pandemic. Uniited d Church h off Chriistt Longmontt offfers access to worsh hip serviices viia Zoom as welll as streaming via YouTube.
in-person Shabbat services with masks and social distancing, they reach out to their community with an informative online newsletter and Zoom gatherings. They also offer virtual house calls for those interested in studying the Torah, Jewish history, philosophy, or mysticism in the comfort and safety of their own homes.
IF YOU GO...
While the Islamic Center of Boulder has resumed in-person daily prayers, they have clear COVID-safe policies in place to reduce the risk of infection to its members and community. These include requiring masks and socks, maintaining six-foot social distancing, requiring attendees to bring their own prayer mats and perform wudhu (ritual cleansing) at home, sign-ins, and remaining home
if feeling sick. As with many institutions during this time, the Longmont Buddhist Temple is not currently open for in-person interaction. Just the same, they offer their sangha (congregation) services every Sunday morning via Zoom, along with a question-and-answer session and time for fellowship. They intend to conduct virtual services until the pandemic has safely passed. The Longmont Buddhist Temple finds the virtual approach an excellent one to keep connected with local members of the sangha and those individuals who have moved out of the area. They note that Buddhist temples across the country, like many other places of devotion, have found
Start with checking out the website for the place of worship of your choice and see what they have to offer. If they have virtual services available, you’ll find instructions on how to participate. If you find yourself in need of support, either spiritually or physically, you’ll find resources you can follow up on. Each institution we reached out to urges members of the community at large to reach out to them at any time. They’re only an e-mail or a phone call away. Just because we’re in the midst of one of the most severe pandemics since 1918 doesn’t mean we can’t come together and support each other and find support amongst one another.
Bethlehem Lutheran Church bethlehem-lutheran.net
Chabad Jewish Center of Longmont jewishlongmont.com
Messiah Lutheran Church messiahlongmont.org
Islamic Center of Boulder bouldermuslims.com
United Church of Christ Longmont ucclongmont.org
Longmont Buddhist Temple longmontbuddhism.org
26 LONGMONT MAGAZINE
LongmontMagazine.com
January/February 2021
FOOD
hink back to childhood. Remember the sight of mushy, sorry-not-sorry, overcooked broccoli on the dinner plate? It was a rude awakening to realize the depth of collusion between parents and vegetables. A clever ploy that kept you at the dinner table until those icky green blobs mysteriously disappeared. Fast forward to adulthood. Maybe the painful flashbacks still keep you from eating veggies. Or maybe you’ve grown an extra set of taste buds and a badge of courage that has you curious about trying a plant-based diet. Congratulations. These days, plant-based diets are more like the popular kids on the block. Countless studies suggest that nutrients and antioxidants from plant-based foods help the body repair itself more quickly, boost the immune system and correlate with cancer prevention. People choose plant-based diets for many reasons. If you’re thinking about giving it a go, chances are you fall into one of two categories: you want to try to consume less meat—or possibly remove it altogether. The good news—plant-based diets come in many forms--and you get to decide how to make it fit your lifestyle. Let’s first define what a plantbased diet looks like so we can start preparing the grocery list. January/February 2021
diets as having a core group of whole foods. The kind that grow out of the soil or can be plucked from a stem or a tree. Simply put, real foods from Mother Nature. “If you don’t recognize the ingredients, it could be a red flag and they tend to be man-made ingredients,” Karch said.
Different ways to make plantbased diets work for you BY ELISE OBERLIESEN for LONGMONT MAGAZINE Melissa Karch is a registered dietitian nutritionist (RDN) and licensed dietitian with Nutrition Dynamics, in Longmont. She defines plant-based LongmontMagazine.com
To build a plant-based diet, she suggests reaching for root veggies, whole grains, beans, legumes, fruits, nuts and seeds as the staples for your food plan. Make it a goal to increase these core whole foods to create a healthy plant-based diet that works for you, she added. Not ready to remove all the meat? No problem. Plant-based diets are not necessarily vegetarian, though they can be. Flexibility is key. “If you still include meat, have it be a compliment to the plantbased foods on your plate and not the center piece,” Karch said. And with meat alternatives, always read the ingredients. Sometimes it’s a long list and might taste processed.
Getting Started
If you’re the type who eats four string beans a week, perhaps a good starting point would be to consistently add one veggie side LONGMONT MAGAZINE 27
every night at dinner—or a plant-based grain like brown rice or quinoa. Fruit smoothies loaded with berries make good snacks or meals. Out with dull, lackluster salads. The secret to transforming lonely green leaves into scrumptious meals that win the hearts of foodies will require the right accoutrements. The yummy extras.
28 LONGMONT MAGAZINE
Start by mixing it up with different ensalada leaves. Butter lettuce and arugula are good varieties says Jennifer Hoppert, nutritional health coach with Natural Grocers, in Longmont. “I’ve come to love shredded fresh beets on salad, just a little, it gives it great color and then throw in nuts and seeds.”
LongmontMagazine.com
January/February 2021
those flavors. Cilantro can go with Asian or Latin salads,” Hoppert said. “Try sliced jicama, corn and cilantro for a Mexican salad.” If you enjoy that unmistakable scratch-made salad dressing taste that comes from your kitchen, try the Hoppert’s dairy free ranch dressing recipe below—it’s also vegan friendly. “Making your you own salad dressing is cheap and 100% healthier than store bought and it’s a lot tastier.” When making homemade salad dressing, Hoppert suggests using olive or avocado oils instead of canola and soybean oils. She also tosses in leftover broccoli from last night’s meal. Just cut it into small bite-sized pieces. Another way to wake up the salad bowl, use nutrient-dense fresh herbs like cilantro, basil or flat leaf parsley. “If I get bored, I make my salads from different regions from the world and use different herbs to work with
STOP SMOKING
“Most soybean oil is sprayed with pesticide and it’s estrogenic,” she said. Canola oil can be problematic during processing. The oil is prone to oxidation which is linked to higher levels of free radicals in the body, Hoppert said.
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LONGMONT MAGAZINE 29
Numerous studies suggest free radicals correlate with cell and tissue damage, premature aging, wrinkles, and disease.
include leafy greens, think baby
Since plants happen to be fiber
spinach and kale; and citrus fruits
friendly foods, they naturally help
and berries. Preparing meals with
you feel fuller longer—and that
olive oil and including fatty fish, like
helps curb snacking.
salmon and tuna are also reported
Fight Inflammation with Plants Inflammation in the body happens for a variety of reasons—from injuries and illnesses to autoimmune diseases like rheumatoid arthritis that attacks the joints. A poor diet with processed foods can also contribute to inflammation. Preparing meals with fresh whole foods is one way to stave off inflammation, say experts. Top picks
to fight inflammation, according to
“Eating a heavier plant-based diet
experts.
works with appetite control and high fiber food helps with blood sugar
Karch suggests upping your anti-
control and cholesterol,” Karch
oxidant intake to boost immune
said. “It slows down how quickly the
function, something she said helps
sugar from carbohydrates gets into
reduce inflammation. By eating
the bloodstream and it slows diges-
foods with a variety of colors, you
tion.”
will naturally take in a wide variety Good luck turning a new leaf with
of antioxidants.
your new plant-based diet. “Each color in fruits and vegetables represents different antioxidants.”
RECIPE OF THE MONTH
Jen’s Vegan Ranch Dressing INGREDIENTS 1 cup avocado oil-based vegan mayonnaise (I use Primal Kitchen vegan mayo) 1/2 cup extra virgin olive oil 2 tablespoons fresh squeezed lemon juice 1 teaspoon dried dill 1 teaspoon garlic powder Finely ground sea salt and freshly grated black pepper to taste 1 teaspoon of pickle juice (optional) 1 teaspoon paprika (optional) DIRECTIONS Mix all ingredients in a jar and refrigerate for at least 1 hour. Enjoy.
[Recipe Author: Jennifer Hoppert] 30 LONGMONT MAGAZINE
LongmontMagazine.com
January/February 2021
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LONGMONT MAGAZINE 31
ENTERTAINMENT
The
P DCASTERS of Longmont
BY LINDA THORSEN BOND for LONGMONT MAGAZINE
In a year of disruption and loneliness, the podcaster is the voice crying out in the wilderness. Often alone tossing out thoughts to an unseen audience, the podcaster is truly the voice of our time. Alone? Well, not quite. According to that unimpeachable source, the internet: “There are currently 850,000 active podcasts and over 30 million podcast episodes. More than half of all US consumers above the age of 12 listen to podcasts. Sixty-five percent of podcast listeners tune in using portable devices such as smartphones and tablets. Nearly three out of every four podcast listeners in the US say they tune in to learn new things.” According to the New York Times, a podcast is an on-demand digital audio or video file often broadcast as a series of episodes which can be listened to on any schedule. Podcasts are more like an internet radio on-demand with no scheduling and timing constraints of broadcast media. Each 32 LONGMONT MAGAZINE
podcast can be as long as it needs to be and listened to or downloaded for listening in the future. It is primarily a mobile medium which can be consumed in urban spaces, while driving, or in public places. Longmont has spawned its own podcasting prophets that are as unique as the community itself. Artists, city officials, financial advisors and more have their space in the local podcast world. They can be found online on platforms such as Spotify, Alexa, Stitcher and Apple Podcasts. One way to find podcasters locally is to go to their Facebook pages and find the link. If you see a sticker on a car proLongmontMagazine.com
claiming “SideDish: Occasionally Interesting” you’ve seen one of more than 5,000 listeners of Brady Steffl and Eric Hozempa. They’re the duo of writer (Brady) and foundation director (Eric) who entertain Longmonters once a week with information about “what’s gnawing at us,” the buzz in town and an interview with a visiting guest. “I listen to a lot of podcasts myself,” Eric said. “I can listen while doing other things and keep up with what’s happening. When we started SideDish we were rocking and rolling along with information about new restaurants and new businesses. Then suddenly it’s no new restaurants and no new businesses. So we January/February 2021
Andy Eppler (Ando) Host of The Hippie Report
Daniel Yerger Host of A Smart Financial Plan.
Eric Hozempa Co-Host of SideDish
give people solace in the craziness. We chew the fat; we talk about topics like ‘is a hot dog really a sandwich.’ We just want to provide some happiness.”
watching birds fly, playing with my dog, weekly calls with my brothers, Instagram, art classes, eavesdropping, though that’s a little harder with social distancing.”
Eric and Brady are always interested in finding people to interview and musicians to perform.
Laura is philosophical about podcasts. She said, “The roles of podcasts are as varied as the topics they cover and the people listening. I follow podcasts about art and one of my favorites in from England, TALK Art. Cutting Chai Stories is another by a friend of mine that I have never met in person. Jayati Vora’s podcast refers to cutting chaihalf cups of chai- and the stories she shares are 100 words or less-beautiful tiny portraits of the life around her.”
Laura Ambler’s podcast, “Creating Your Community,” was designed so she could talk about fun things to do and explore in Longmont and how people had formed their own communities. She changed gears in the last 90 days of 2020 and started exploring topic bites. She has done a podcast every day since she made that decision. “I wanted to keep the episodes short and different every day so there would be a reason to listen,” Laura said. “I share topics from ways to feel better to hearing and understanding. From fun daily holidays like ugly sweater day to winter poetry. From how to communicate when friends don’t agree to what needs to be in an emergency kit. From grief and letting go to childhood memories.” She finds ideas everywhere: “Talking to friends, discussing poetry, reading, January/February 2021
“Podcasts help us express ourselves, share knowledge, and build connections. When you’re listening to a ghost story from England or an interview about someone’s transformation in Australia your world becomes both massive and personal. The conversations, the stories, build bridges and community.” She said she is hoping to reach people who longing for connection, want community, caring, who want to chuckle, perhaps cry, find something in it for them, memories of LongmontMagazine.com
Laura Ambler Host of Creating Your Community
their childhood or experiences. A third local podcaster is musician Andy Eppler, AKA Ando. He has done about 130 episodes of The Hippie Report as a Facebook live show most weeknights. It is rebroadcast on Channel 8, the Longmont cable channel. He has no guests and generally talks for 30 minutes to an hour. He said he doesn’t pick the subjects; he just shows up and starts talking. Andy said, “I started doing this show a few weeks into quarantine. Things were getting weird and dark in our community and a lot of us were feeling disconnected. I tried to do this so that people could get a little bit of grounding and normalcy on the internet instead of constant talk about pandemic and bummer political operatives. In other words, I just started inviting the entire community into my living room for a smoke out just like I would do for my friends before quarantine.” “Live streaming affords me the opportunity to accidentally run into people who happen to be on social media just scrolling around.,” Andy explained. “It also allows me to just walk into my living room and do a show at any time of day without any LONGMONT MAGAZINE 33
notice at all. That turns out to be an essential element in this project for me. I’m a workaholic and this show is basically me forcing myself to take a break and smoke a joint.” Two local podcasts will begin in January. Certified Financial Planner Daniel Yerger starts hosting “A Smart Financial Plan.” He said his podcast will be 30-45 minutes long bi-weekly. He plans to have guests, specifically professors and researchers in the field of financial planning. Daniel said, “While the primary audience for the podcast is financial planners, so far in recording we’ve found a lot of good takeaways even for a layperson. If you’re interested in learning about some of the fancier concepts in financial planning for application in your own life, it’s not a bad medium to learn in.”
The Longmont librarians are working together to offer Book Chatter, a monthly book review and discussion. According to Josie Brockmann, librarian at the Longmont Public Library, five librarians in adult services have formed a team to host the podcasts.
hour long on the second Friday of
Josie said, “We created a book club for busy people who can’t make a traditional book club or might not want to interact face to face. It’s an opportunity to read the book, contact us to give your opinions and let us know what you think about it. We will use the questions and comments and integrate them into our discussion of the book. But people can also just read the book and listen to the podcast if they don’t want to add their input. “
a few extra copies of the books we
The podcast will be 30 minutes to an
each month at 8 p.m. The first two books are “Golem Girl: A Memoir” by Riva Lehrer in January and “The City We Became,” by N.K. Jemisin in February. Josie said, “We are going to purchase discuss as well as copies that can be downloaded as an eBook or eAudio, so that more people have the possibility of reading each one. We hope to include titles that are not on the best seller lists, maybe titles people don’t know about or have read in other book clubs. We really want to hear people’s input.” Contact the Longmont librarians on FaceBook (Longmont Public Library) or call 303.774.4875.
SUBSCRIBE @... In order to stay updated and current on any podcast, it’s best to subscribe. Visit the following to learn where to access these podcasts.
SideDish: sidedishlongmont.com Creating Your Community: anchor.fm/creatingcommunity The Hippie Report: facebook.com/TheHippieReport A Smart Financial Plan: mywealthplanners.com/podcast/ Book Chatter: longmontcolorado.gov/departments/depart-
ments-e-m/library/programs-events-and-classes#chatter
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January/February 2021
FIT
SENIORS
over
55
BY ADAM GOLDSTEIN for LONGMONT MAGAZINE Staying fit over the age of 55 isn’t about one single exercise or one specific machine. Instead, maintaining health, strength and flexibility as an active senior is all about a balanced approach, one that focuses on wellness and engagement. It’s an effort that touches on all phases of one’s daily routine, one that has just as much to do with mindfulness as it does with strength training and movement. “I really focus on form and alignment with my clients. That’s something they can take into the activities of their daily living – core strength, things that support their balance, anything that helps them get mobile,” said Jennine Amato of J9 Massage and Beyond. The Longmont-based fitness and massage service specifically works with seniors to encourage health, happiness and an active lifestyle. “My approach is all about keeping clients doing the things they love doing, no matter their age,” said Amato, who boasts more than 15 January/February 2021
years of experience in the field. “You can decondition patterns that aren’t serving you anymore; even changing how someone walks can improve how they exercise and stay fit.” Peggy Merrill, Senior Health and Wellness Director at YMCA of Northern Colorado sees a similar value in stressing the basics when it comes to keeping seniors active, healthy and happy. “We’re working with our members to think beyond the treadmill or the elliptical and really think about all the different ways we can benefit our health,” Merrill said. “We have so many offerings for our seniors … In addition to cardio and strength options, we offer classes that get you aligned and restored. We can all feel really beat up right now – focusing on breath and relaxation and managLongmontMagazine.com
Exercising outdoors is good for the body and the mind. (Shutterstock)
ing stress in very important.” Specifically, Merrill and other experts point to the value of well-rounded fitness routines, regimens that stress an overall sense of wellness. For many seniors, that means finding classes and exercises that incorporate aspects like joint health and mental acuity. In other words, staying fit doesn’t have to mean high-impact routines that can do more damage than good. Amato stresses the importance of massage in addition to a fitness routine in keeping muscles in proper working order. “There are a lot of things that happen to our tissues that we can’t address through stretching or exercise,” she said. “Seeing a knowledgeable LONGMONT MAGAZINE 35
gradual,” Markle said. “Typically, for a lot of my patients, I tell them about increasing 10 to 20 percent a week. If you walk a mile, maybe next week walk 1.2 miles. It’s all about slowly increasing tolerance.” Those suffering from joint pain also have a wide array of treatments and approaches, including the regenerative methods offered by Markle and the Centeno-Schultz Clinic. In Colorado, another option is CBD products available in local marijuana dispensaries.
Gyms are still an option, for those who are comfortable with them. (Shutterstock)
massage therapist can expedite how your body functions in performance, whether that’s life activities or athletics.” All of the YMCA of Northern Colorado locales offer these options, as well as Silver Sneaker, yoga and pilates courses that offer a balanced approach to building balance, strength and focus in a safe way. Merrill added that the Mapleton YMCA features a new warmwater pool, and offers an option for seniors specifically looking to spare joint pressure in coming up with an exercise routine. “We’ll start with some water exercise classes and times for therapy in the water. One of the benefits is that it’s so kind to the joints,” she said. “The water warms them up, it loosens them up. People can exercise and not 36 LONGMONT MAGAZINE
feel like they’re going to fall.” Venturing outside of the boundaries of a gym, an indoor pool or a yoga studio can contribute to the perfectly balanced exercise routine. Performing simple outdoor exercises can carry its own benefits. “Exercising outdoors helps our neuroplasticity,” Merrill said. A balanced fitness and wellness routine isn’t off the table for those already dealing with joint pain. Low-impact routines can make a difference, as can proper preparation for a new routine. Dr. Jason Markle, a Regenerative Orthopedic Doctor at the Centeno-Schultz Clinic in Broomfield, said that for seniors, finding an effective fitness routine can mean getting back into the habit gradually. “With the current COVID pandemic, a lot of people have been sedentary for a long time. Getting back to an active lifestyle should be LongmontMagazine.com
Dispensaries offer a wide array of therapeutic products that directly address joint issues and other pain associated with regular exercise. “Regarding localized joint pain, generally it is recommended to try a topical product rubbed directly on the affected regions on the body,” said Penny Comes, spokeswoman for Terrapin Care Station. Such topical solutions include medicinal patches, roll-ons and creams, she added, all will varying ratios of CBD and THC. “When looking for topicals, purchasing from a dispensary is ideal, even though we are seeing more CBD products in places like the grocery store, and even gas stations. Purchasing products from a dispensary ensures that the product has been tested so the consumer can be certain that the product contains cannabinoids to alleviate pain.” Komes added that Terrapin also carries strains of flower product ideal for treating joint issues, and that all of the locales offer a 10 percent discount for seniors. All of these measures can make wellness more accessible and approachable for seniors who want to remain active in an unprecedented time. January/February 2021
Indeed, the challenges of staying fit in the wake of a global pandemic can be daunting for those over the age of 55. Safety is an important consideration in planning an exercise routine, and finding the right balance between social distance and engagement can be tricky. However, it can make a critical difference. In addition to the physical benefits of remaining active, finding a regular routine can be key in addressing one of the most serious dangers of the current environment: isolation. In other words, keeping up contact with other people can hold the key to staying healthy in a stressful time, whether it’s on the trail, in the pool, on a massage table or via a video fitness class. “These times won’t last forever. It’s about more than just surviving, it’s about thriving,” Amato said.
Massage is a beneficial addition to any workout plan. (Shutterstock)
WELCOME 2020 BABIES!
Albert James Zakavec
Teagan Ann Henderson
Parents: Dave and Robyn Zakavec Born: 04-14-2020
Parents: Brad and Heather Henderson Born: 07-20-2020
January/February 2021
LongmontMagazine.com
Leonora June Pellitieri Parents: Drew and Andrea Pellitieri Born: 11-06-2020
LONGMONT MAGAZINE 37
BUSINESS
BALFOUR SENIOR LIVING
provides unique living options for Longmont seniors
BY JESSICA BENES for LONGMONT MAGAZINE Balfour Senior Living associates take pride in their award-winning architecture and that they source art and artifacts from the community in which their facilities are built. That is no different in Longmont, where the newest Balfour Senior Living Community opened in the middle of December. The Longmont facility is “Western Equestrian-themed” in nature with ranch photos, old farm photos, maps of old downtown Longmont, themenamed rooms like “The Sugar Beet” dining room, and more. “Our interior team does an extensive history at local libraries and the historical organization in the area,” said Louise Garrels, director of marketing and communications. “Many of the residents that are moving in are from the community. Sometimes those residents have unique artifacts from the area.” The facility also exhibits a tie to the University of Colorado with memorabilia from its marching band and athletics. “We get retired professors 38 LONGMONT MAGAZINE
and University of Colorado employees,” she said. Rooms at Balfour have been available for pre-lease for over a year. They had a leasing center onsite until the facility opened, and are now offering virtual tours, which is the only way to see the interior at this time. “That is the most fascinating thing. Our buildings are renowned for their architecture. We do our own interior design, and that’s what makes us unique in the world of senior living,” Garrels said. “There are no pastels, beige, no commercial, smelly chemicals. We have bright colors and the design always fits in with the community.” By contrast, the downtown Denver Balfour facility has a more urban LongmontMagazine.com
feeling, as those residents are used to living in the city. They live near Union Station and have a city-theme with vibrant colors and artifacts that tie into the local history. Then there’s one of the locations in Louisville, which has an “English-style” equestrian theme, which means no cowboy hats or spikes on their spurs. Longmont is the ninth location of Balfour Senior Living. Their first location was in Louisville in 1999. Balfour Senior Living Longmont offers independent living, assisted living and memory care. They are completely licensed, which means couples do not have to live apart. The staff believe in “aging in place,” so couples can still live together in their apartment while January/February 2021
one receives more aid than the other. Even if one of them is in memory care (who do need to live in a more secure location), they are still in the same building, so a spouse doesn’t have to leave the building to visit a loved one. Their concierge staff makes sure dry cleaning is transported to and from residents, that residents are chauffeured safely to and from doctors appointments, and more. Parfitt said that the apartments are way more than hospital rooms. They are beautiful, with lovely views of Longs Peak and the Front Range. “We don’t have cooks, we have chefs at every location,” Garrels said, which includes a head chef, sous chef and pastry chef. “Bad food isn’t the Balfour standard. You can still get comfort food but it’s going to be the most beautiful and tasty mac and cheese you’ve ever had.” It’s more like a restaurant than a cafe. “Each location has a different menu depending on the location,” added marketing coordinator Ann Parfitt, which includes seasonal, locallysourced food from the area. Then there’s the Life Enrichment staff, who are especially important during the pandemic. The staff is dedicated to making sure the residents are stimulated, maintain social interaction, and get exercise either outside or inside. As allowed by local or state ordinances, residents sometimes gather to take class or knit. Lately, those interactions have been more one on one or virtual. A life enrichment coach might sit outside the door doing games or activities with a resident in the room. January/February 2021
“The residents have really adapted to virtual zoom classes,” Parfitt said. “No one anticipated that these baby boomers would figure it out so quickly,” Garrels added. “They’re Facetiming with kids and grandkids, using their smartphones. A bit of a silver lining in all of this is a bit of empowerment that is happening with our residents.” Garrels said that this has been hard on residents and families that come to visit. Their staff have played a key role in making sure that residents can stay in touch, even if they don’t have technology. Parfitt said that the Life Enrichment staff has also had local musicians come to play, virtually and in socially-distant outdoor activities. That staff has been most active with the residents, keeping an eye on them, organizing one-on-one games, arranging for penpals with local schools, connecting the university students with them. “Nothing is cookie cutter,” Garrels said. “This year of all years has thrown that at us. You can’t cookie cut it. We have a better quality of life here because of that.” One group of residents loved to play on drums, so they created a group called the Balfour Boom that would show up on Pearl Street to perform. Another group liked to sing so they
started a barbershop quartet. “This is their home, and we’re taking care of them in their own home,” Garrels said. Then there’s Project Linus, a 25-year old project started in the Denver area to provide blankets to children going through trauma of any sort. The founder’s mother now lives in Balfour Littleton. A Life Enrichment director introduced the idea of making blankets to her residents, and they’ve now made over 160 blankets. The project, “Balfour Blanketeers,” has spread to other facilities and Garrels said the goal now is to make 500 blankets. Residents can quilt, crochet or whatever they would like. However, one coordinator came up with a pattern that anyone could make, no need for sewing or even good eyesight. Sometimes residents gather to work on the blankets, sometimes they make them while quarantined in their room, but it’s still something active to focus on. Garrels said, “people don’t come here to die, they come here to live. We don’t know how long they’re going to live, but they’re going to live. They are amazing human beings with extraordinary backgrounds and still lots to contribute.”
IF YOU GO... BALFOUR SENIOR LIVING
1850 S. Hover St., Longmont, 720-471-0711, balfourcare.com/ Visit https://balfourcare.com/tour-request/ to set up a tour LongmontMagazine.com
LONGMONT MAGAZINE 39
LONGMONT MAGAZINE
Advertiser Directory
The Longmont area is fortunate to have so many wonderful businesses and activities to choose from. Here’s a comprehensive at-a-glance guide to the advertisers you see in this edition, helping make our city a wonderful place to live.
A
Aesthetic Flooring & Hard Surfaces, Inc. 4350 CO-66 Longmont, CO 80504 aestheticflooring.com
B
Balfour Senior Living 1850 S Hover St. Longmont, CO 80501 balfourcare.com/locations/longmont
C
Crossroads Dermatology 2350 17th Ave., Ste. 100 Longmont, CO 80503 crossroadsdermatology.com
D, E
The Dog Ranch 2586 S. U.S. Hwy 287 Berthoud, CO 80513 dogranchco.com
F
H
Flagstaff Academy 2040 Miller Dr. Longmont, CO 80501 flagstaffacademy.org
Hauser, Julie – Your Castle Real Estate 535 Pratt St. Longmont, CO 80501
I
The Flower Bin Garden Center & Nursery 1805 Nelson Rd. Longmont, CO 80501 theflowerbin.net
Indigo Sky Trading Co. 212 Mountain Ave. Berthoud, CO 80513 indigoskytradingco.com
Freddy’s Frozen Custard & Steakburgers 2250 Main St. Longmont, CO 80501 freddysusa.com/store/longmont-co
G
Genuine Heart Counseling, LLC 16 Mountain View Ave., No. 112 Longmont, CO 80501 genuineheartcounseling.com
J
J9 Massage and Beyond 307 Coffman St. Longmont, CO 80501 j9massageandbeyond.com
K
Koenigsberg, Rachel M. CCHT 16 Mountain View Ave., Ste. 115 Longmont, CO 80501 healthythoughts.net
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Call 303.473.1402 to get started. January/February 2021
L
Left Hand Animal Clinic 304 Franklin St. Niwot, CO 80503 lefthandanimalhospital.com
M
Miracle Method Surface Refinishing 1822 Sunset Pl., Ste. A Longmont, CO 80501 miraclemethod.com
N
Niwot Business Association PO Box 92 Niwot, CO 80544 niwot.com
O
Outworld Brewing 1725 Vista View Dr., Ste B Longmont, CO 80504 outworldbrewing.com
P, Q
The Presser Foot 2430 Main St. Longmont, CO 80501 thepresserfoot.com Pella Corner Animal Clinic 11797 N. 75th St. Longmont, CO 80503 pellacorner.com
R
The Red Door Arts and More 7510 Hygiene Rd. Longmont, CO 80503 reddoorartsandmore.com Robinson, Terry E. , M.D. 500 Coffman St., Ste. 109 Longmont, CO 80501 longmonteyecare.com Ron R. Fine Jewelry 452 Main St. Longmont, CO 80501
S, T, U, V Steve’s Automotive 510 2nd Ave. Longmont, CO 80501 stevesautorepairlongmont.com Steve’s Plumbing 2907 Sandpiper Pl. Longmont, CO 80503 stevesplumbinglongmont.com Stonum Automotive 1812 Sunset Pl. Longmont, CO 80501 stonumautomotive.com
W,X,Y,Z Wyatt’s Wet Goods 1250 Hover St. Longmont, CO 80501 wyattswetgoods.com
Miracle Method Surface Refinishing make your kitchen or bath beautiful again!
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Visit our showroom at 1822 Sunset Place, Longmont
See our work at MiracleMethod.com/boulder
720-727-2832 January/February 2021
Call for a FREE Estimate! LongmontMagazine.com
Ask about our services for schools, colleges, and commercial buildings. LONGMONT MAGAZINE 41
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January/February 2021
Live Well. Live Balfour.
Live Longmont. Balfour Senior Living at Longmont is now open. Schedule your virtual tour today! Independent Living • Assisted Living • Memory Care
1850 South Hover Street Longmont, CO 720.471.0711 BalfourCare.com