Let’s be honest, most of us don’t think much about our feet unless there’s a problem - like an ingrown toenail or a painful middle-of-the-night cramp. When you are having a bad day, think about the day your feet are having: a quick wash in the shower (if they are lucky), and then they are shoved into shoes  - out of sight, out of mind. How would you like to spend your day in a dank cave with an itchy, smelly sock? Or hanging out on a sandal marinating in dirt and sweat? Truly, our feet are the uncomplaining workhorses of our bodies.

Take a moment to consider your feet. They support your entire body all day long. They help you balance by sending your brain information about the surface you are moving across. There are 29 muscles associated with the foot: 19 in the foot itself and 10 that originate outside the foot, crossing the ankle joint to act on the foot. Each foot has 26 bones and 33 joints. They are a structural marvel, with the arch providing both shock absorption and propulsion. When our feet are working well we have a spring in our step. When our feet are ignored we can develop pain, tightness, and limited mobility, and we have less energy due to that essential foundation not working so well. 

There are many ways to care for your feet: self-massage, wooden rollers, tennis balls. You can book a reflexology session, a massage, or a pedicure. You can soak your feet in some warm water and epsom salts or sea salt. Even walking around your house barefoot is a nice way to care for your feet. Those experiencing plantar fasciitis, when the fascia (connective tissue) on the sole of the foot is inflamed, may choose to support their feet constantly with footwear - that can help. Personally, walking around my house barefoot years ago is what cured my plantar fasciitis. It is worth experimenting to see what works best for you.

Strengthening the feet is excellent not only for self-care, but to take advantage of the benefits your strong and pain-free feet will offer up. One of my favorite ways to work my feet is with Essentrics®. We articulate each part of the foot, wiggle the toes, engage the muscles throughout the foot and arch, encourage foot and ankle mobility, and connect working our feet to working the larger muscles in the legs. This all results in feet feeling and moving better, and the full body feeling energized from the release of the tension unknowingly held in the feet and ankles.

Your feet are your foundation - enjoy taking care of those tootsies in whichever way you choose.

Learn More
Here’s an Essentrics blog post on the importance of working our feet, and it includes a foot workout video with Miranda Esmonde-White, the founder of Essentrics.

Originally published September 2022

​
We cannot tire or give up. We owe it to the present and future generations of all species to rise up and walk!
-Wangari Maathai

Wangari Maathai planted a lot of trees. Over 50,000 of them to be exact. 

Professor Wangari Maathai was the founder of the Green Belt Movement in Kenya in 1977. She saw planting trees as a means to address issues women in many communities were facing: food scarcity, lengthier walks to gather wood for fuel, and streams drying up. The women could plant seedlings and earn a small amount of money, and the resulting trees would provide food, firewood and shade, and retain soil.

Eventually, the Green Belt Movement trained over 30,000 women in forestry and other skills, giving them agency and a way to manage the land in their communities. Tree nurseries were created to expand the availability of seedlings. Through small grants, Green Belt was able to pay the women when their seedlings survived for six months. 

Teaching women skills and giving them meaningful work went against cultural mores, and Professor Maathai was publicly ridiculed by members of parliament, verbally abused by the president, physically beaten by government police and hired thugs, and jailed several times. Yet, she persevered.

Early on in Green Belt’s formation, a huge order of seedlings arrived but Professor Maathai had nowhere to put them. She ended up filling her yard and house to the bursting point with the trees, much to her then-husband’s dismay. Later, when the Green Belt Movement was more established and had a large number of employees, the ruling government party Kenya African National Union or KANU, sent the police to kick Green Belt out of their office. Professor Maathai set up shop in her small home, cramming dozens of people into the tiny space. 

Professor Maathai fought for decades on behalf of women and planting trees. She served on political committees within Kenya, and was recognized globally for her work, serving as the United Nations Messenger of Peace and awarded the Nobel Peace Prize in 2004. 

She believed that empowering people to take action within their communities, working for the common good, and to stand strong together, was the path to true democracy. Planting trees was an integral part of this work, and also was a way to promote peace and goodwill. 

Professor Maathai rallied people to plant trees to call attention to the planned destruction of Uhuru Park, a major city park in Nairobi. She also rallied a large group of women to protest political prisoners - this peaceful protest lasted for over a year. When KANU was secretly instigating violence between rural villages, Professor Maathai disguised herself and at great risk traveled to those communities to understand what was happening. She encouraged the people of battling villages to plant seedlings together as a means to mend the rifts between them. 

Wangari Maathai never gave up. By showing up to plant trees even in the face of violent opposition, by voicing the truth and encouraging people to speak up in the face of government injustice, and by teaching women the skills to benefit themselves and their communities, she planted seeds of dignity and of hope.

​
Sources/Learn More

• The Greenbelt Movement
• Unbowed, A Memoir, by Wangari Maathai

​
Originally published January 2025

​​Colorado is known for its abundant sunny days. According to a Google search, Colorado boasts 300 sunshiny days to Florida’s 230, even though Florida nabbed the Sunshine State title. 
Especially noticeable after a cloudy day (or hour), the way we feel after some time in the sun speaks for itself. Usually we feel energized, our outlook is brighter, and we’re in a pretty good mood. Read on to learn more about the sun’s benefits.

Not just about the D
When our skin is exposed to direct sunlight our body sets about producing vitamin D. Supplementation with vitamin D has become a common strategy in recent decades, with concern about too much sun exposure causing skin cancer.

But sunlight does more than just help us produce vitamin D. For example, sunshine helps set our circadian rhythms, regulating serotonin and melatonin levels, so that we sleep better at night. Interestingly, sunlight that enters our eyes affects areas in the retina which trigger the release of serotonin, the “feel-good” hormone. Some people experience SAD (Seasonal Affective Disorder) with the shorter winter days (less chance for the sunlight to help create serotonin), and light therapy can help. Healthline article on the Benefits of Sunlight.

Sun exposure may have other important health benefits. In this Karger Journal Review, authors found a correlation between increased sun exposure and decreased blood pressure and cardiovascular mortality, independent of vitamin D. 

Sunlight can even lessen pain! This Medical News Today article explains that UVB rays cause the skin to produce beta-endorphins. Here are a few of the beta-endorphin benefits: reduce pain and depression, help wounds heal, increase alertness, and improve mood. 

Moderation in all things
Lest we get the bright idea to run around outside all day without protection, the article also gives a suggested time limit of 15 minutes in the sunshine before coating yourself with sunscreen.

​Originally published August 2022

Here in Steamboat Springs, most are familiar with the Yampa Valley Curse, which holds that once a person has come here, they never leave or if they do, they are inexorably drawn back to stay for good. Some claim they came for the skiing but stayed for the glorious though too-short summers. Then there’s the oft-seen bumper sticker “came for the skiing, stayed for the library” supporting the Bud Werner Memorial Library. 

I am one of those afflicted with the Yampa Valley Curse. It is the powder skiing that first drew me, the summer trail time that I now live for, and something else. There is a spirit of hard work and generosity in this valley. Many folks who’ve come here have given up better paying jobs or a less-demanding winter elsewhere to be here with the opportunity to be outside most of the year: skiing, mountain biking, trail running, paddleboarding, hiking, just to name a few. The generosity is evident in the over 150 non-profits serving residents in the Yampa Valley, which has an estimated population of 25,000. People who live here both full and part-time give their time and money freely: from contributing huge amounts of food to LiftUp during the recent SNAP cuts, to serving Community Thanksgiving Dinners, to turning out in support of events like Integrated Community’s ‘Boat Cruise fundraiser.

This readiness to show up is something I am both grateful for and in awe of. It is something I try not to take for granted. And now I am hopeful that all of this giving really does benefit the giver in a tangible way, even beyond the emotional satisfaction and psychological boost. 

In a study published this past fall, researchers determined that helping others may reduce cognitive aging by 15-20%. Unlike crosswords and Sudoku, volunteering formally or simply lending a hand involve social interaction and physical activity which are correlated with slowing cognitive aging. These brain effects accumulate over time, so as you continue to volunteer, your brain continues to reap the rewards. Interestingly, when study subjects ceased their helping out due to illness or change in life circumstances, cognitive decline increased. 

It is important to note that helping out can be both formal volunteering or informally pitching in - walking a neighbor’s dog or shoveling their walk for example. And the time involved is not huge - two to four hours per week seems to be the ideal amount. If life circumstances change, you can still be engaged in meaningful ways, an example being the Heart of Steamboat Methodist Church’s program to call folks on the phone during Covid. Those conversations helped decrease the isolation and maintain vital connections. 

There is that old saying, “it is better to give than to receive.” In the case of brain health, this would seem to be a truism.

Source/Learn More
​Optimism Daily: Want to keep your brain young? Helping others just a few hours a week may do the trick

​Walking along a trail, whether concrete or dirt, your feet will at some point bring you to a tree - one or several. You might pass right by, mind elsewhere. Or you might notice the distinctive scent of evergreen. You might feel tempted to touch the dark knot perfectly framed by white aspen bark, or the drip of sap running down the rough conifer trunk. You might gaze upward, marveling at the height - imagine being that tall - and smile at the squirrels leaping through the branches in their acrobatic games of tag. You might see a woodpecker drilling for its next meal, or hear a songbird brightening the day with its tune.

What would it be like to be up high amongst the sturdy boughs, cradled by the green giant? To be nestled within thick foliage, unseen from below and able to gaze far across the landscape, enjoying the bird’s eye view. To feel the breeze move your hair as the leaves rustle. To breathe in the dusty earth smell on an afternoon in August , or the cool wet of a drizzly October morning.

*****
An arboreal abode, a home in the trees, a tree house. How I longed for a fort in the trees when I was growing up, and that longing continued when my own daughter Charlotte was young. We made do with reading the Magic Tree House books by Mary Pope Osborne. The stories were terrific, but more about the fantastic adventures the tree house transported Annie and Jack to, rather than the tree house itself. The Sorcerer’s Crossing, a favorite book of mine, involved a character who lived in a tree in order to become more self-aware. The first night she moved into the tree house there was a violent thunderstorm  but she was safe in the little tree house while the tree thrashed about.

Spending time in trees, and nature in general, we know is beneficial for our health. Though we all can’t take part in the tree house experience the way the Swiss Family Robinson did, we can look into biophilic design. Biophilic refers to love of life and all that is alive. The design concept consists of three parts:

1. Utilizing direct nature: bringing trees, plants, water features indoors.
2. Utilizing indirect nature: specific use of materials and images.
3. Utilizing the space itself to create feelings one has in nature: secluded spaces for privacy and peace, partially hidden spaces to create a sense of exploration and wonder.

An example of this design is found in greenscrapers, or vertical forests, where trees and shrubs are integrated into the outdoor spaces of a many-storied structure. The overall effect transforms the building into a spectacular oasis, human-made straight edges and sharp angles softened with verdure. 

Biophilic design can be found in office spaces, upscale city apartment dwellings, and even low-income housing. The greenery of the buildings, as well as parks and dedicated green spaces, not only provides a connection to nature for those who live there, but can also cool the environment, as cities become “heat islands” with all their concrete and asphalt.

Living amongst the trees isn’t just a childhood fantasy - it is a very real way to connect mind, body, environment and good health with nature.


Sources/Learn More
Optimist Daily: Architects embrace trees to bring nature in and redefine home design
Green Oasis: What is Biophilic Design?

​Have you ever experienced a hand meditation? Many years ago, in massage school, we did a hand meditation one night. I worked full-time and went to school at night. Attending the night program at the Boulder College of Massage Therapy meant I’d have my certification in two years. It also meant the folks in my cohort were a tight bunch of people, having been together through thick and thin for all that time.

The night we did the hand meditation still lingers in my memory. We were in a large, carpeted room. The lights were dim, and we sat on round cushions or directly on the floor, spread out so we each had plenty of space. Our instructor, Aaron, led the lesson, starting with simply gazing at our hands, taking in the lines, the quality of the skin, the color of the flesh. We tuned in to how our hands felt: hot or cold, achy or tight, stiff or supple. 

We were then invited to remember all of the things our own hands had done in our lives: wiping a countertop clean, painting a watercolor, folding laundry, strumming a guitar, touching the petal of a rose, dusting snow off a coat, catching a ball, washing our face, stroking our dog behind the ears, hammering a nail to hang a picture, warming the hand of a grandparent, turning the pages of a book, caressing the cheek of a partner, watering a plant, writing a letter, slicing vegetables, pouring coffee, typing an email, playing the piano, holding a child’s hand, lifting a glass of water to our lips.

When we stop to think about it, take a quiet pause to ponder our hands throughout our lives, we realize that they have taken part in every moment. Our hands hold the story of our lives.

*****
In honor of our hands, and in the stark reality of our current flu season, here's a reminder of the simple and effective way to prevent spreading illness: washing with old-fashioned soap and water for 20 seconds is the way to go!
UC Health: Why soap and water work better than hand sanitizer to remove viruses and germs

​Ever notice that when you are having a bad day, or are so overly irritated with your significant other, co-worker, sibling, best friend, etc., a laugh can change the entire day and/or situation? You feel better in your body, the crankiness dissipates, you reconnect with that person, and you feel human again.

Laughter does that. It bonds us, benefitting relationships and our own sense of well-being. It has a host of physical benefits: burns calories, reduces stress, releases endorphins, increases immune system function, and supports our heart health. Having laughter in our lives benefits our mental and emotional health by reducing anxiety, increasing relaxation, and supporting resilience. Wow. If this were a prescription drug we’d be in line now. 

In this article about the benefits of laughter, there is a great list of ideas about how to bring more laughter into your life. Spending time with funny people, doing something silly, and sharing a joke or funny story are some of the suggestions.

Here’s something to get you started: a video of a juggler explaining the benefits of laughter - funny and silly! Maybe taking up juggling might be one of your new hobbies!

I’m lucky to have grown up with some silliness in my own family. Don’t get my mom and dad started with my daughter about the Snallygaster. My Grandmother Martha used to tell slightly smutty jokes with such cool elegance she would have had the queen giggling into her teacup. And my Grandmother Bootsie, with her incredible resilience and a twinkle in her eye, offered me this wisdom gleaned from her lifetime of physical challenges: “Well, you can laugh or you can cry. So you may as well laugh.” 

Originally published July 2022

The humid evening air is warm and gentle on my skin. The last of the golden light overhead fades to darkness under the trees. It’s summer in the 1970’s in a small Maryland town, and I’m with my family - mom, dad, grandma, and my aunt, walking to my great-grandparents’ home just up the street. My grandpa drove, not because he had to, just because he could. Across a large lawn, tucked under some low-growing trees and against a lush hedge, my grandma points out little flickers of light. I run over (no fences keeping me out) to see, floating all around me, tiny lanterns that glow bright, go dark, and light up again. Fireflies, or lightning bugs. They are elusive, delicate, and mesmerizing. I am entranced. 

Fireflies are actually a type of beetle. Their on-again, off-again glimmer is the result of bioluminescence, caused by chemicals in the tail-end of their bodies (called the lantern) that create light. This luminescence can be used to attract mates or to ward off potential predators. Some savvy females even use their light to snare unwary males from different firefly groups in order to devour them. The firefly’s largest meals however, are consumed in the larval stage after hatching from the egg (in July or August), in which they eat their fill of soft-bodied invertebrates such as slugs, worms and snails. They snug down into the ground or under tree bark in order to survive the winter. 

I haven’t yet seen fireflies in Colorado, and assumed they only existed in more humid climates. But fireflies can be found here, near areas of fresh water such as creeks, rivers, lakes and hot springs. They can be best seen at night after 9pm in forests, meadows and fields near these water sources. Unfortunately, firefly populations are threatened due to loss of habitat, pesticide use, and light pollution which confuses mating fireflies. 

Since 2017, researchers at the Butterfly Pavilion in Westminster, Colorado, have been rearing and studying fireflies in order to understand more, and with the end goal to help boost the firefly population. This is painstaking work - so far just a few fireflies have been successfully raised. Recently, one female went through the entire life cycle - she hatched at the Butterfly Pavilion, and went through each successive stage through adulthood, when she herself laid eggs. 

There are ways to get involved: you can become a community scientist to help track firefly populations in Colorado or you can take a firefly tour. And ways to protect: support land conservation and habitat restoration, don’t capture fireflies, and turn off outdoor lights in wetland areas June through August.

I hope to someday take an evening walk near a wetland area and catch a glimpse of the magical fireflies once again. 


Sources/Learn More

• The Butterfly Pavilion: Firefly Lifecycle Project
• The Butterfly Pavilion: Colorado Firefly Watch
• Colorado Gardner: Fireflies and the allure of light

​​In the first dozen years of this century, much of my massage work was with residents and staff of a retirement community in Boulder. Parkinson’s Disease (PD) was something I saw quite a few of my clients deal with over the years. And I saw how the symptoms were so individual: one client exhibited extreme tremors, one had difficulty speaking, and one would be out for a walk and freeze in the middle of crossing the street.

Parkinson’s Disease (PD) is a progressive neurological movement disorder. The dopamine-producing neurons in the part of the brain called the substantia nigra become damaged or die. PD affects not just movement, but voice volume, mental health, sleep, facial expression and body language, and can cause pain, decreased movement on one side of the body, and cognitive impairment including poor memory and dementia.

From my perspective, PD is a condition of loss, and can be difficult and demanding for both the person diagnosed and the person caring for them. There are medications and interventions like Deep Brain Stimulation which can help. Importantly, exercise can mitigate symptoms and is thought to help slow progression. 

In Boulder, a man I knew with PD developed an exercise class specifically for those living with Parkinson’s. It was helping him and helping many of the people taking his class. I learned his method and taught for the first few years after I moved back to Steamboat. I know that the folks who came to class had rough days, but we sure had a lot of fun in that class.

Dance for PD, a program developed by Mark Morris Dance Group in NYC, holds classes for people with PD. The collaboration between people living with PD and the members of Mark Morris is beautifully shown in the film Capturing Grace. It is striking how a person’s movements might be jerky or uncontrolled, but turn on the music and that same person is dancing beautifully across the room. 

Much of the research in the past 30 years was focused on finding the genetic cause of PD. But from more recent research, it looks like although genetics may set a person up for PD or other chronic conditions, it is environmental exposure to toxic chemicals that trigger the condition to develop. 

One such chemical is TCE (trichloroethylene), which is also substantially linked to cancer. There is a significant amount of the stuff in the groundwater under Lejeune Marine Corps Base Camp in North Carolina, and Marines stationed there were breathing it in each time they turned on the faucet. One researcher found that Marines at Lejeune were 70% more likely to develop PD than Marines at Camp Pendleton in California whose water is not contaminated with TCE. 

TCE was finally banned by the Environmental Protection Agency in December 2024, but in January 2025 the Trump administration rolled back the ban.  In general, the U.S. is behind the eight-ball when it comes to banning toxic chemicals - a move which would significantly reduce many chronic illnesses. There is even a new field called exposomics which looks at an individual’s exposure over their lifetime - because many of us do not know if we’ve been exposed, and if we have, to what. 

In the meantime, using water filters, air purifiers, and minimizing eating food in plastic may help reduce exposure. 

I think about the people I’ve known who were living with PD, and though some did amazingly well (usually those who had a consistent regimen of exercise, medication, healthy eating and support), how much better it would be if the chemicals that had likely caused their condition had been banned. Life would definitely be better. And I hope we can do better going forward.

Source/Learn More

• Wired article: Scientists Thought Parkinson’s Was in Our Genes. It Might Be in the Water

​It is a strange season here in Steamboat Springs. Following a November with warm days more reminiscent of September, Mother Nature eked out a few inches of snow the first week of December, and then daytime temps returned to the 40’s this week. The white stuff is melting away.

Having lived here in the early 90’s, my recollection is of cold and snowy Thanksgiving week ski area openings. I remember walking to work when the temp was -15’ and wondering if I would survive. (Not only did I live, I got so warm with the ridiculous amount of clothes I swaddled myself in I had to de-layer halfway there.) Since I moved back to Steamboat in 2013 some seasons were better than others, but never a start to the season this dry and warm. I’ve been thinking this is a first. Not so.

In December 1976, things were so bad at ski resorts in Colorado prayer services were being held for snow - daily. Locals in Steamboat headed to mid-mountain, shook snow off the trees onto plastic sheets and moved it to pack the runs. With only 29 inches of snow by early January 1977, the airlines cancelled the winter flights, lodging reservations were cancelled, and Colorado’s state senator was requesting emergency funding from President Ford. 

The Steamboat Ski Area closed that year on February 13. Hundreds of people were out of work. The closure and prior visitor cancellations had a huge impact on the entire town. When enough snow arrived to reopen in early March, even the schools closed to allow students and teachers to ski on what they dubbed “Steamboat Day.”

That 1976-1977 season was the impetus that eventually resulted in Colorado ski areas investing in snowmaking. Snowmaking allows for more consistent early season openings and a consistent base for later in the spring when warmer days begin to melt the snowpack.  

Clearly, this season, although the runs are few, snowmaking has provided the means for the area to open and remain so. The Wild Blue Gondola moves skiers to and from the colder and snowier south summit, avoiding the snowless lower slopes. 

We’ve come a long way since 1977. In both snowmaking and a fancy new gondola there’s a bit of an insurance policy, and with the generosity of this community, people out of work or working limited hours can get some help from LiftUp. 

In the face of our current snowless season, it feels encouraging to remember that we always have abundant years too. It is heartening to look at the story of the ‘76-’77 snow crisis and see how the locals pulled together and overcame the challenge. 

But I also can’t help wondering if these low-snow years will come more frequently than in the past. Something to think about.


Learn More/Source
Steamboat Pilot: Life Before Snowmaking