Blog & Announcements

Served on Zoodles!

Serves: 5-6 people

Prep time: 20 minutes

Cook time: 45 minutes

Special equipment: Vegetable spiralizer (the Kitchenaid attachment works well but a simple handheld one works great!)

Yes, meatless meatballs! They are a thing, and they are not that fake processed soy stuff. These “meatballs” have a great texture that replaces the mouthfeel of meat well. The “meatballs” themselves are versatile and can be used with a lot of different pasta dishes. 

Ingredients 

For the “meatballs”

• 2 cups of dry farro grain
• About 6 cups of water for boiling farro grain
• 1 cup of pistachios crushed 
• ¼ cup of shredded parmesan cheese
• 1 Tablespoons of kosher salt
• 1 teaspoon of cracked black pepper
• 6 eggs 
•  ¾ -1 cup of bread crumbs (bread crumbs are the binder so more or less may be needed)

For the Zoodles and pesto pasta!

• 5 large zucchini
• 1 pound of ripe cherry tomatoes
• 1 package of small fresh mozzarella balls 
• One small package of fresh basil
• 5-6 cups of spinach leaves
• 2 cloves of peeled garlic
• ¼ cup of pine nuts (can substitute with toasted almond or walnuts)
• ½ grated parmesan cheese
• Salt to taste
• Cracked black pepper to taste
• Olive oil as needed

Instructions

• Preheat the oven to 350 degrees 
• Start boiling the 6 cups of water for the farro (I like to make farro similar to making pasta, by cooking it in excess water and then straining it off)
• While the oven and water are heating up, prepare your ingredients; 

• Cut the cherry tomatoes in half and place on a baking sheet and drizzle a little olive oil over them. Sprinkle with kosher salt and pepper. Set pan aside until they are ready to go into the oven. 
• Use a food processor or blender to crush your pistachios. (you can also crush them by putting them in a ziplock bag, wrapping it in a towel, and then use a mallet to smack the bag)
• Spiralize your zucchini! 
• Destem the basil if not already done.
• Peel the garlic. 

• When the water starts to boil, pour the 2 cups of farro into it.
• Now that your Farro has started to cook, begin to make your pesto;

• Combine basil, garlic, and pine nuts in a food processor or blender. Blend until a paste starts to form.
• Now add in spinach a little at a time (blending in between each add) until all the spinach has become part of the paste. You might have to use a spatula to scrape the sides of the mixer to ensure all of the leaves become ground.
• With the blender or processor spinning slowly pour olive oil into the paste until it becomes more sauce-like. You can make your pesto as thick or as thin as you would like by adding more or less olive oil. 
• Now taste your pesto and add in salt/pepper to your liking.
• Set the pesto aside in a bowl until the rest of the meal is ready. 

• Now check your farro. Just take a spoonful and taste it. The farro will be done when it is chewy but not crunchy. If the farro is done, strain off all of the excess water. 
• Put your cooked farro into a large mixing bowl and add in the crushed pistachios, parmesan cheese, kosher salt, and cracked pepper. Stir to combine.
• Crack the 6 eggs into the farro mixture and then add the bread crumbs. Stir the mixture to combine. 
• Once the mixture has been completely combined, take a small amount of the mixture with your hands (about the size of a golf ball) and try to form it into a round shaped patty. If your mixture is too dry and the round falls apart, add another egg into the mix. If your mixture is too wet and just sticks to your hands, add in some more bread crumbs. 
• Once you are able to make rounds without them falling apart, start to make the rounds and place them onto a baking sheet. 
• Now all of the different pieces of the meal are prepped and are just waiting to be cooked or put together. 
• The “meatballs” are going to be shallow fried in a saute pan, so start heating a saute pan over high heat coated in a decent amount of vegetable oil, coconut oil, or sunflower oil. 
• The “zoodles” are going to be steamed, so start preheating a large skillet over medium high heat. 
• The cherry tomatoes are now finally ready to go in the oven! Place them in the oven and cook for about 10-12 minutes or until the skin is slightly wrinkled. 
• Now start to fry the “meatballs”. They should take about 1-2 minutes per side, or cook until the outsides have been browned slightly. Place the finished meatballs on a pan that has been lined with paper towels and set in a warm place for a few minutes while you steam the zoodles. 
• Place all of your zoodles into the hot skillet, stir them around a little and make sure they all start to slightly soften. Pour about 1 cup of water into the skillet and cover it. Let the zoodles steam for about 1 minute and then turn off the heat. 
• Now you are finally ready to plate and eat! Using tongs, place some zoodles onto a plate. Then add the mozzarella ball and cherry tomatoes over the top of the zoodles. Now add the “meatballs” and a dollop of pesto over the top.
• Enjoy!

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Broccoli Quinoa Fritters with White Bean Puree Arugula Salad

Prep time; 20 minutes

Cook time; 50 minutes

Total time; 1hr 10 minutes

Serves; 5-6 people

Special equipment needed; food processor, immersion blender, or regular blender

Ingredients;

For white bean puree

• 2 16 oz can of cannellini white beans
• One 16 oz can of butter beans
• 2 cloves garlic
• About 2 Tablespoons of olive oil
• One Tablespoon lemon juice 
• Kosher salt to taste
• Black pepper to taste

For the fritters

• 2 heads of broccoli destemmed and broken into bite sized pieces
• ¾  cup of dry quinoa
• 1 ½ cups of water for boiling quinoa
• 5 eggs
• ½ cup of shredded sharp cheddar cheese 
• 3 cloves of minced garlic
• 1 cup of bread crumbs
• ¼ teaspoon of cayenne pepper
• 1 tablespoon of kosher salt
• ½ teaspoon black cracked pepper
• Olive oil as needed
• One small container of arugula salad greens for serving  

Directions;

For the white bean puree

• Open all of your cans of beans (the cannellini and butter beans)
• Pour the beans with the liquid into a medium saucepan and set on the stove over medium heat
• Mince your two cloves of garlic and add to the beans. 
• Let cook on the stove until the beans are very soft and tender, this should only take about 10-15 minutes. 
• Once beans are soft, transfer them to a food processor (or blender or immersion blend them in the pan) and add the olive oil, lemon juice, and salt and pepper.
• Blend the bean mixture until it has turned into a liquid sauce. (more olive oil may be needed to get the sauce to be the right consistency)
• Move the sauce back into the saucepan and leave on the stove covered over very low heat while you work on the fritters

For the Fritters

• Preheat the oven to 400 degrees
• Start boiling the 1 ½ cups of water and pour the quinoa into the water. Let the quinoa sit on the stove and reduce to a simmer when it starts to boil. The quinoa will take around 25-30 minutes to fully cook.
• Now prepare some of the ingredients; break/cut your broccoli into bite size pieces and peel/mince the 3 cloves of garlic
• Spread the broccoli onto a baking sheet, drizzle with olive oil, sprinkle with salt and pepper, mix to coat all the broccoli pieces
• Place the broccoli in the preheated oven and bake until slightly charred. (about 10-12 minutes) 
• Take your broccoli out of the oven and transfer to a cutting board. Cut your broccoli pieces into small pieces (around ¼ inch cubes).
• Check on your quinoa. Once the quinoa has fully absorbed all of the water, transfer it into a big mixing bowl. Add the broccoli, minced garlic, cayenne pepper, kosher salt, shredded cheddar, bread crumbs, and cracked pepper. Stir to combine. 
• Now crack the 5 eggs into the mixing bowl and stir to combine.
• Now you should be able to form the “broccoli/quinoa” mixture into patties. If your mixture is too dry and crumbly, crack a few more eggs into it. If your mixture is too wet, add some more bread crumbs.
• Preheat a large skillet over medium high heat with enough canola oil (or any other high heat oil) to coat the bottom. 
• When the skillet is hot, start forming the broccoli/quinoa mixture into patties and place them on the skillet. Continue to cook until the underside has browned, then flip and cook until that side has browned. 

Platting and eating

• Spoon a decent amount of the white bean puree onto your plate.
• Now grab a handful of arugula salad and place over the puree. Drizzle your arugula with a little bit of olive oil and sprinkle it with salt and pepper. 
• Lay your crispy broccoli and quinoa fritters over the arugula greens and enjoy!

Notes;

• If you are looking for a sauce or dressing to put on the fritters, a simple mayo based aioli is great! (mayo, lemon juice, salt and pepper)

“Marijuana (cannabis) use directly affects the brain — specifically the parts of the brain responsible for memory, learning, attention, decision making, coordination, emotions, and reaction time,” warns the Centers for Disease Control and Prevention (CDC) on its fact sheet. “Long-term or frequent marijuana use has been linked to increased risk of psychosis or schizophrenia in some users.”

Despite these known health risks, 18 states have legalized recreational marijuana. In 2012, Colorado and Washington became the first states to legalize the recreational use of cannabis following the passage of Amendment 64 and Initiative 502. Additionally, 36 states and the District of Columbia currently allow cannabis for “medical” use although the federal Food and Drug Administration (FDA) continues to list cannabis as an illegal schedule I substance “due to its high potential for abuse, which is attributable in large part to the psychoactive effects of THC, and the absence of a currently accepted medical use of the plant in the United States.” 

As a result of the continuing normalization of cannabis use, a majority of Americans—including teenagers—perceive little or no risk in using it. Thirty-eight percent of high school students report having used marijuana at least once (although it is only legal for people 21 and older). 

The health risks connected with cannabis use are real, however, notwithstanding years of promoting it as a medicinal remedy. “Researchers know that prolonged and heavy cannabis use can alter brain circuitry. However, the specific pathophysiological mechanisms are yet unclear. In terms of addiction, tetrahydrocannabinol (THC) is the primary molecule responsible for the reinforcing properties of marijuana,” report Jason Patel and Raman Marwaha in Cannabis Use Disorder.

THC, acting through cannabinoid receptors, activates the brain’s reward system, which includes regions that govern the response to healthy pleasurable behaviors such as sex and eating. Like most other drugs that people misuse, THC stimulates neurons in the reward system to release the signaling chemical dopamine at levels higher than typically observed in response to naturally rewarding stimuli. The surge of dopamine teaches the user to repeat the rewarding behavior, helping account for marijuana’s addictive properties.

According to a research report of the National Institute on Drug Abuse (NIDA), “THC is able to alter the functioning of the hippocampus and orbitofrontal cortex, brain areas that enable a person to form new memories and shift his or her attentional focus. As a result, using marijuana causes impaired thinking and interferes with a person’s ability to learn and perform complicated tasks. THC also disrupts the functioning of the cerebellum and basal ganglia, brain areas that regulate balance, posture, coordination, and reaction time. This is the reason people who have used marijuana may not be able to drive safely.”

Cannabis use can induce significant behavioral or psychological changes such as impaired motor coordination, euphoria, anxiety, hallucinations, a sensation of slowed time, impaired judgment, increased appetite, dry mouth, and even tachycardia.  

In his 2015 book Marijuana, psychiatrist and addiction specialist Kevin Hill listed three popular myths: that cannabis is not harmful, that it cannot lead to addiction, and that stopping the use of marijuana cannot cause withdrawal symptoms.

Cannabis or marijuana use disorder is common in the United States, is often associated with other substance use disorders, behavioral problems, and disability, and goes largely untreated, according to a 2016 study conducted by the National Institute on Alcohol Abuse and Alcoholism (NIAAA), part of the National Institutes of Health. 

Approximately a third of cannabis users develop a clinically diagnosable cannabis use disorder (CUD) at some point in their lives. A major study published in Oct 2020 updated the number of users developing an addiction from 10 to 30 percent, a change that is most likely driven by higher potency use. People who begin using marijuana before the age of 18 are four to seven times more likely to develop a cannabis use disorder than adults.

“Often, patients who use cannabis heavily will report that it helps them with anxiety or insomnia irrespective of whether they have a common comorbid diagnosis such as general anxiety disorder, social anxiety disorder, posttraumatic stress disorder, or attention-deficit hyperactivity disorder,” reported Kevin Hill and Arthur Williams in 2019. “Although the short-term benefits of using cannabis may help with anxiolysis or treating early insomnia, in general cannabis, especially via rebound withdrawal symptoms, can worsen these underlying conditions over time (much like how patients with heavy alcohol use often develop worsening anxiety and irritability).”

We need to emphasize that today’s marijuana is much more harmful than it used to be. Cannabis products are now vastly more potent than the “reefers” of the 20th century.

In the seventies, joints averaged a THC concentration of about one percent, close to the natural levels of the cannabis plant. In the early nineties, the typical THC concentration had increased to three percent. Now it often exceeds 30 percent. In addition to that, cannabis is used in an extremely concentrated form called hash oil or wax. So-called “dabbing” refers to the inhalation of concentrated THC products created through butane extraction. Butane hash oil (BHO) can reach incredible concentrations of over 50 percent—that is 50 joints of the seventies rolled into one!  

The legalization of the recreational use of cannabis products in recent years has also led to the commercial production and sale of incredibly potent drugs that bear almost no resemblance to 1970s vintage joints. “To say that we have legalized weed is misleading,” Foundry Steamboat CEO Ben Cort explained in a 2018 TED talk. “We’ve commercialized THC.”

The relentless commercialization has had consequences. Advertising and location of cannabis retailers influence adolescents' intentions to use marijuana, according to a 2020 study in the Journal of Health Communication by Washington State University researchers who conducted a survey of 13- to 17-year-olds in Washington State to find out how marijuana advertising and the location of marijuana retailers influence adolescents' intentions to use the drug. Their research shows regular exposure to marijuana advertising on storefronts, billboards, retailer websites, and other locations increased the likelihood of adolescents using marijuana.

Watch "Surprising truths about legalizing cannabis," a TedTalk delivered by Foundry Steamboat CEO Ben Cort. https://www.youtube.com/watch?v=SmqtPaMMVuY

And the billboards are advertising ever more powerful products. “Concentrates are everywhere and are not just being used by the fringe; they are mainstream and they are what many people picture when they talk about marijuana,” Cort wrote in his 2017 book Weed, Inc. “You are going to think some of this must be talking about hardcore users on the edge, but it’s not; concentrates are everywhere and have become synonymous with weed for this generation of users.” 

The higher the concentration of THC and the more frequent the use of such products, the higher the risk of addiction. The current edition of the Diagnostic and Statistical Manual of Mental Disorders or DSM-5 used by psychiatrists in the United States lists—analog to other substance use disorders—eleven criteria for cannabis use disorder:

• Cannabis is often taken in larger amounts or over a longer period than was intended.        
• There is a persistent desire or unsuccessful efforts to cut down or control cannabis use.        
• A great deal of time is spent in activities necessary to obtain cannabis, use cannabis, or recover from its effects.        
• Craving, or a strong desire or urge to use cannabis.        
• Recurrent cannabis use results in failure to fulfill role obligations at work, school, or home.        
• Continued cannabis use despite having persistent or recurrent social or interpersonal problems caused or exacerbated by the effects of cannabis.        
• Important social, occupational, or recreational activities are given up or reduced because of cannabis use.
• Recurrent cannabis use in situations in which it is physically hazardous.        
• Cannabis use continues despite knowledge of having a persistent or recurrent physical or psychological problem that is likely to have been caused or exacerbated by cannabis. 
• Tolerance, as defined by either: (1) a need for markedly increased cannabis to achieve intoxication or desired effect or (2) a markedly diminished effect with continued use of the same amount of the substance.    
• Withdrawal, as manifested by either (1) the characteristic withdrawal syndrome for cannabis or (2) cannabis is taken to relieve or avoid withdrawal symptoms.

The DSM-5 specifies three levels of severity for substance use disorders such as CUD. Two or three criteria indicate a mild cannabis use disorder, four or five indicate a moderate CUD, and six or more criteria indicate a severe cannabis use disorder.

According to Patel and Marwaha, cannabis misuse can also lead to a number of marijuana-related issues such as cannabis-induced sleep disorder, cannabis-induced anxiety disorder, or cannabis-induced psychotic disorder. 

Sadly, people presenting with CUD do not enjoy the same support from society as people with other substance use disorders, says Cort. “If you go to your doctor saying ‘I need to get off the bottle’ or ‘I need to stop shooting dope’ you can expect encouraging words and specialist referrals. If you say ‘I’m smoking too much weed’ you often only get a ‘so what’ kind of shrug.” Many doctors think that cannabis use is fairly harmless, if not beneficial. 

“We even encounter people in treatment whose CUD had been dismissed as ‘only weed’ because our society does not recognize cannabis as an addictive substance,” says Cort. In treatment, Foundry Steamboat has to prepare clients for a trigger-rich environment with ubiquitous “pot shops” and billboards advertising cannabis products—especially in Colorado.

Foundry has been busy this month and February flew by! The Yampa Valley finally got some snow after a below average January and it feels like we are finally in the full swing of winter.All of this snow was vital to many of our Wellness Activities this month, and we made sure we got outside and enjoyed it! We planned some fun things this month, check out what we were up to in February!

Healthy Habits:

This month for Healthy Habits group we focused on meal planning. Before we dive in, let’s talk about what meal planning is. Meal planning is writing out what you are going to eat throughout the week. You can meal plan for all of your meals(breakfast, lunch, dinner and snacks), or just one or two meals (lunch and/or dinner). You can choose to plan every single day of the week or just pick a few days of the week, whichever is the most beneficial to your needs and schedule.

Meal planning is a great tool to help you eat healthier, introduce more variety to your diet, reduce waste, and save time and money! By planning your meals ahead of time, you have the opportunity to choose healthier meals, and plan on introducing a variety of fruits, vegetables and proteins throughout your week. With a plan in place, you can utilize leftovers for other meals, therefore reducing waste, as well as saving yourself some time and money. Having a game plan for your meals will save you the struggle of coming up with the answer to the question “what are we having for dinner?” every night and reducing the likelihood of resorting to fast-food or less nutritious food options.

Before you begin meal planning her eare some things you might consider:

-      How many people are you cooking for?

-      How often do you eat out? Include nights you eat out on your meal plan

-      Do you need to plan for packed lunches?

-      What is the busiest time of your day? Reserve quick or easy-to-make meals for these nights

-      What foods do I already have in my kitchen?

-      What is your food budget?

-      What foods are in season?

-      Cooking skills

-      What is on special?

-      Family likes and dislikes

Once you have taken the above list into consideration, it’s time to start meal planning! The first step is to choose the main meal for each of the days in your plan. Select the main course for that meal and then add other foods to balance the meal. Think about varying your proteins throughout the week and include a variety of foods from each food group. Remember to use leftovers when planning your other meals (breakfast and lunch) for the week as well as remembering to plan for snacks.

After you have come up with your meals and snacks for your week, begin working on a grocery list based on your meal plan. Make sure you look through what you already have in your kitchen to avoid food waste and to help save yourself some money. The last step is to go grocery shopping! When shopping, stick to your list and don’t go to the story hungry, your budget will thank you!

Below is a Sample 5-day meal plan for reference:

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Wellness Activity Highlight:

Steamboat Springs is a town full of tradition, and one of the best-known traditions is their annual WinterCarnival. This year Steamboat celebrated its 108th Winter Carnival, although in a much smaller capacity than normal, due to COVID restrictions.While in normal years, Foundry takes part in some of the tradition, we were unable to join in the public festivities this year. With some creative thinking, we decided to pay homage to the tradition of Winter Carnival and celebrated our own Foundry version here at the Ranch!

           Our main event was our friendly snow sculpture competition between staff and residents!The theme of the snow sculptures was “Get On Board!” Residents carved out a battle canoe, while staff worked on a two-seat rowboat.

           In addition to our Snow Sculptures, CEO Ben Cort led us in creating our very own SnowShelter. Staff and residents took turns digging out and fortifying the shelter and when all was said and done, it could fit at least 4 adults sitting on folding chairs!

           We made the most of the beautiful weather that afternoon, and enjoyed some treats brought in by staff. Check out our social media posts for more pictures from this fun event!

 Yoga:

Yoga plays an important role in the Wellness program at Foundry Steamboat. Yoga is offered three times a week in addition to the fitness and core classes. Combining both strength training and yoga throughout the week, we aim to create a well-rounded and sustainable routine that can be easily translated into life after treatment.

           Having a regular yoga practice can boost overall health and is shown to provide stress relief, alleviate pain, increase energy levels, increase muscle endurance and strength, promotes flexibility, results in better sleep, increases self-awareness, encourages self-reflection, and fosters emotional healing.

Here is our Yogi Amanda’s go-to Breath and Flow!

My classes are more breath focused than posture focus. Yoga can be really intimidating, and the game changer for me in my personal practice was finding the breath and letting go of the idea that the poses were the goal. The asanas(postures) are really just stretches and we expand as we link the movement to the breath. In a trauma informed practice, the students won't hear a lot of the technical names for poses. We move at a gentle, restorative pace and the focus is letting the spine be long while we focus on the exhale.

I would like to share a breath practice that is my favorite technique to use in class. Typically, when we are in a flight/fight response our breathing is very shallow, and when we hear"take a deep breath and relax" we might notice that it doesn't actually help us relax. If we can actually focus on the exhale being twice as long as the inhale, our heart rate can slow, blood pressure can drop, and our muscles may begin to relax.

Unequal ratio breath practice:

-Find yourself seated, feet planted on the ground if you can and see if you might soften the shoulders.

-Notice your breath just as it is without judgement, and notice if it can slow as you focus on relaxing the shoulders away from the ears

-On an inhale through the nose, see if you can count as you fill up in the chest and then the belly. As you reach the max of your inhale, pause for a moment before releasing the exhale from the belly, then the chest and see if your out breath can be one count longer than your inhale was, and repeat this for a few minutes, maybe extending the out breath a little longer each round

Example:

Inhale 1 - 2 - 3; Exhale 4 - 3 -2 - 1

Inhale 1 - 2 - 3; Exhale 5 - 4 -3 - 2 - 1

Inhale 1 - 2 - 2; Exhale 6 - 5 -4 - 3 - 2 - 1

Namaste!

Thanks for stopping by to see what we’ve been up to inFebruary! We can’t wait to share what March will bring!

- Cait Mowris, Wellness Director – Foundry Steamboat Springs

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Happy New Year everyone!

Don’t you just love this time of year? A time for new beginnings, a time to dream, to make goals, and turn words into action. A time to let go of the past and to look toward the future! The beginning of the year always feels so fresh and exciting to me, and this year is no exception. Fun things are on the horizon here at Foundry Steamboat, and I can’t wait to share with you what we have planned! To kick off the year, here is what the Wellness Program has been up to in January!

Healthy Habits

This month our Healthy Habits group focused on Sleep Hygiene. Sleep is so important for not only our physical health, but our mental health as well. Getting quality sleep every night can set the foundation for your day. A good night’s sleep can boost your mood, improve memory, strengthen your heart, bolster your immune system, increase your exercise performance, and improve your productivity and your overall quality of life.

           We can all agree sleep is vital to our health, so then what the heck is Sleep Hygiene?! Sleep Hygiene is defined as various practices and habits necessary to have good nighttime sleep quality and full daytime alertness. You might not have good sleep habits if you have frequent sleep disturbances, daytime sleepiness, or it takes you too long to fall asleep.

           If you are struggling with Sleep Hygiene, here are a few things you can implement to help you get quality sleep:

∙      Limit daytime naps to 30 min (or avoid them altogether, if you can)

∙      Avoid stimulants such as nicotine or caffeine close to bedtime

            ➣  You may even need to limit caffeine to before noon in some cases

∙      Exercise!

             ➣  As little as 10 min of aerobic exercise can improve nighttime sleep quality

∙      Avoid food that can cause indigestion right before sleep

∙      Get adequate exposure to natural light

              ➣  Exposure to sun during the day and darkness at night helps with a healthy sleep/wake cycle

∙      Establish a relaxing bedtime routine

              ➣  This helps the body recognize it is time for sleep

              ➣  Your routine can include warm shower or bath, reading a book, or light stretches

∙      Avoid blue light from phone or TV right before bed (zero screen time 30 min before)

              ➣  Blue light can make it difficult to fall asleep because it suppresses melatonin production in the body, tricking your brain into thinking it is daytime

∙      Make your sleep space pleasant and relaxing!

              ➣  Comfy pillows and mattress

              ➣  Temp between 60-67 degrees for optimal sleep

              ➣  Can include a noise machine, fan, ear plugs, eye mask, or blackout curtains to create a pleasant sleeping space

∙      Only use bed for sleep and intimacy!

              ➣  Reading, watching tv, or working from your bed, can make your brain associate your bed with a place of wakefulness, instead of a place to sleep!

Try a few of these tips to see if they improve your quality of sleep. To track their effectiveness, make note of how many nights a week you utilize these tools to see which ones work best for you. Keep in mind, the more you practice them, the better they work! For more information about sleep hygiene visit www.sleepfoundation.org.Happy sleeping!

January Wellness Activity Highlight

           This month we took advantage of the sunshine and got outside on our snowshoes around the ranch! At the time of the activity, we had recently had a snowstorm which made the perfect canvas for us to think outside the box and make some art with our snowshoes. The residents and staff got creative out in the hayfield and did a collaborative Snowshoe drawing. This activity was perfect for mindful movement and cardio! The end result was so cool, and we even got aerial photos and a video, thanks to one of our staff members with a drone! You can check out our aerial video by going to our YouTube channel or our social media platforms. We have big plans for our next snowstorm, we can’t wait!

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Fitness

In the fitness aspect of theWellness Program, we focus on functional movement; movements that mimic everyday life. Functional Fitness is a classification of training that prepares the body for real-life movements and activities. It trains your muscles to work together and prepares them for daily tasks by simulating common movements you might do at home, at work, or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. Movements such as squatting, reaching, pulling, and lifting will be made easier with functional fitness integrated into your exercise routine.

           Some of the benefits of functional fitness include increasing ease of everyday movements; increases flexibility, coordination, balance and posture; helps reduce joint pain; reduces the risk of injury; can be tailored to any ability; and builds muscle. Here at Foundry Steamboat, we incorporate three functional fitness workouts a week.

Below is one of the full body workouts we did this month:

For 12 min, do as many rounds as possible of:

-      5 pull ups (modifications: assisted pull ups, ring rows, or bent over rows)

-      10 push-ups (modification: elevated push-ups)

-      15 air squats

-      20 sit ups (modification: crunches)

-      3 – 5 burpees

That’s a wrap on January for the Wellness Program! Stay tuned for what we have going on in February!

Cait Mowris, Wellness Director, Foundry Steamboat

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I'm Taking a Walk

"I'm taking a walk. I'm going outside.” John Prine

I learned the value of taking a walk at a young age. As a teenager, when I was having a hard time, I would climb the small hill behind our house and sit on a rock. The view from up there shifted my perspective. Everything looked different, smaller — the houses, the cars, the animals, the people, and most of all, my problems. Impossible situations that weighed heavy on my mind just a few moments earlier seemed to shrink in comparison to a much bigger picture. The further I walked, the more distant the chatter of my mind became, and like the music playing on the stereo of a passing car, the noise faded further and further away.  

"A walk in nature walks the soul back home."  Mary Davis

It's still the same. Today, when I go for a walk, the fog in my head clears, and I began to notice other things, like the sound of my feet crunching the ice crystals as I walk on the frozen ground. I hear myself exhale as I breathe deeper and release the tension I didn't realize I was holding. I feel my heart as it beats against my chest and pumps blood throughout my body, bringing a new awareness to some of the everyday miracles that I take for granted. What starts as a simple walk suddenly transforms into a treasure hunt filled with tiny details — an experience that awakens all of the senses.

Taking a walk is not a matter of exercise, although that is a side benefit. For me, taking a walk is about being kind to my body and my mind. It's giving myself a gift loaded with meaning — something different, something fun, something better. I walk to discover, and the world outside never disappoints. The rewards are bountiful — an inward sense of peace, a fresh perspective, an idea, or a sign assuring me that I am not alone. I always come back feeling better about life. After all, Mother Earth is the essence of abundance.  

Most days, when I return, my partner asks, "What did you find?" Once, I came home with a story about the stump from a fallen tree. It looked just like a water bowl. My Great Pyrenees, Snow, thought so too. She lapped up the clear water as if it had been left there just for her. Another time, I found two giant Lion's Mane mushrooms, which still amazes me. I took them home and made delicious faux crab cakes. Sometimes I find a feather, or a rock, or the bones of an animal. Recently, out of the corner of my eye, I caught the brief glimpse of an owl flying between trees. Owls have specialized feathers that enable near-silent flight. Today I saw a buzzard. It was just what I needed to see, a timely message to let me know everything is okay. A buzzard is a type of vulture. It cleans things up. As old habits and beliefs come to the surface in my life, I realize it's time to get rid of the things that no longer serve me, the old decaying stuff. Sometimes I stand for a few minutes and soak in the warmth of the sun or listen to the sound of rain gently falling through the trees. Taking a walk infuses my life with meaning in more ways than I can count.

"In every walk with nature, one receives far more than he seeks."  John Muir

The ever-changing world of nature is a teacher that reminds me to be amazed and to notice — the earth I walk on, the expansiveness of the sky where the stars, the moon, and the sun exist, where the birds and airplanes fly, and the trees reach. It also reminds me that we are all connected, and every living thing plays an integral part, including me.

"When we reconnect with Nature there are measurable positive impacts on our physical, psychological, and spiritual health. Cultivating reverence for Nature and our place in it can profoundly change our lives."  Dr. Peter Borton

Perspective is everything. Taking a walk offers a different view, like stepping out from behind the curtain and realizing there is an even bigger show going on outside. These days, I have an agreement with myself to watch the sunrise and sunset every day. Unless I climb to the top of the hill, the trees around my house are too tall for a clear view of the sunrise, so instead, I look west and watch as the sun softly illuminates the land. I also try to pause a moment and look up whenever I walk out the door or get out of the car (I don't want to miss something extraordinary because I was too busy looking down at my phone.) Stop, look, and listen. Those words I learned as a child before crossing the street are still relevant today.

"I hope you still feel small when you stand beside the ocean."  

from I Hope You Dance written by Mark D. Sanders and Tia Sillers

Most of all, when I take a walk, I feel smaller, like a tiny pebble in the stream. I have a renewed sense of gratitude, knowing that I don't have to do this thing called life alone. I am supported, nourished, and nurtured by a world that is alive. Nature also grants me a sense of wholeness and belonging — knowing I am a part of something much bigger and infinite. Some days, I want to stay in that sacred space forever, but I know that I can't, I have things to do. However, if there is one thing I am sure of, taking a walk does wonders for my mental health. It makes me feel better, and life doesn't seem to be as hard.

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Trisha Leone Sandora

http://www.trishaleone.com/

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Happy Holidays everyone! We hope you enjoyed your December as much as we did here at Foundry Treatment Center Steamboat Springs! While ourWellness Activities looked slightly different this year due to COVID restrictions, that didn’t stop us from getting a little CREATIVE here on campus.

Healthy Habits

This month during Healthy Habits group, we put a special emphasis on Self-Care. Do you know what self-care is? Self-Care is defined as deliberately taking care of yourself through restorative activities. Some examples of self-care are writing in a journal, meditating, volunteering for a cause that is meaningful to you, working in the garden, playing a game, reading a book, exercising, being out in nature, getting creative and connecting with friends.What do you like to do for self-care?

The Holiday season can be especially stressful, so we make extra effort to help our participants cultivate their own individual self-care plan as well as develop coping skills through self-care to help them navigate their triggers. For our participants who are about to transition to a sober living or aftercare program, we help them work through their emergency self-care plan, which lists specific activities they will use as daily self-care, while also identifying their top three positive coping strategies. In addition, they will write out their top five emergency self-care practices. This could include the name and number of their sponsor, meditation, being out in nature, box breathing or other coping skills. We also ask them to list 5 practices, people or places toAVOID in times of crisis or stress to use as a helpful reminder to keep them on track. When they have completed this emergency self-care plan, we encourage them to keep it either on their person, or in a place where they can see it every day, to get in the practice of utilizing their tools and skills!

Do you have your own Self-Care plan?

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December Wellness Activities

With the lack of snow here in the Yampa Valley for most ofDecember, in addition to the COVID restrictions in Routt County, we had to get a bit creative for our wellness activities this year, which just made them all the more fun!

We got into the holiday spirit by decorating a Christmas tree and doing our own version of the Great British Bake Off! Participants were split in to two different teams and were given intentionally vague recipes to make either Grandma’s Chocolate Bread or Cinnamon Swirl Cheesecake and were only given 2 hours to complete their desserts. Participants had to use problem solving and team work to figure out how to successfully make their recipe.Let’s just say the results were interesting…. but undeniably delicious! During the Christmas week we had an in-house Gingerbread House building contest! Which one is your favorite?

A new opportunity we were able take advantage of this month was having our own private rock-climbing film festival premier, complete with popcorn machine and concession stand! Our gym is the perfect place to inflate our GIANT inflatable movie screen for special occasions like this! One of the positive things to come out of COVID is how much more accessible things have become virtually. In a ‘normal’ year, a ski film or a rock-climbing premier would be in a theater and is typically not a sober event, but, due to COVID and films moving virtually, we were able to provide a safe and sober space for our residents to enjoy these films!

Fitness and Yoga!

Speaking of virtual, we were able to maintain a normal yoga and fitness schedule for our participants with the help of Zoom! During the restrictions we had a hybrid model where our yoga instructors would Zoom in to teach yoga, and in person fitness instruction was provided. Our goal for fitness and yoga is to educate and lay the foundation of exercise and yoga for participants to carry into their recovery!

Below is one of the workouts we did the week of Christmas.To do this work out, you do it like the carol “The Twelve Days of Christmas.”You start at one, then you do 2, then 1. Then 3, then 2, then 1 and so on until you have done all 12 days of Christmas!

12 days of Christmas Workout:

1 plank for 20 sec

2 Burpees

3 Push ups

4 Bicycle Crunches

5 Squats

6 Tricep Dips

7 Boxing Punches

8 Mountain Climbers

9 Jumping Jacks

10 Alternating Lunges

11 Crunches

12 High knees

That was our Wellness for December in a nutshell! We hope you have a safe and happy holiday, and we can’t wait to share all of the funWellness things we have in store for January 2021!

Cait Mowris, Wellness Director, Foundry Steamboat

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Is there really a difference between helping and enabling? What is enabling? What are the causes and effects of this behavior on both the “enabler” and the person being “helped”? Helping is doing something for someone else that they are unable to do for themselves. Enabling is doing things for someone else that they can and should be doing for themselves. So, why is there so much confusion between the two?

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We have many opportunities in our lives to help someone else, whether it be amongst those of our own families, close friends or complete strangers. Perhaps someone you know has become ill, and you help them by arranging and bringing meals to them until they are well enough to do it for themselves again. A friend’s car may be in the shop getting fixed and you help them by driving them to and from work until their car is in good running order again. Maybe someone you know has run into a bit of bad luck and is in need of temporary financial help to tide them over for awhile until their situation improves. Did you notice the optimal word, “until”? Providing temporary help to someone in need exemplifies kindness and consideration towards the receiver of help, but it also makes us feel wonderful inside when we are able to do so. But it is still temporary. What then is enabling?

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Enabling is entirely a different matter, but oftentimes gets confused as “help” by well-intentioned family members, friends and even neighbors. Remember, enabling is doing things for someone else that they CAN and SHOULD be doing for themselves. Many people think of enabling strictly in regards to alcoholics or drug addicts, whose family and friends make excuses for unacceptable behaviors, thus creating an atmosphere of comfort and ease for the situation to continue long-term.
Enabling vs. helping has a much broader meaning, encompassing many areas of life, including raising children to become independent adults rather than contributing to the increasing phenomenon of grown children returning home to live with their parents. When we enable addicts, children, friends or family, we are preventing them from experiencing the consequences of their own actions. We are not only preventing them from realizing they have a problem, but we are also depriving them of fully reaching their own potential.

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CO-dependent behavior early warning signs:

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- Repeatedly bailing them out—of financial problems, extending deadlines, other “tight spots” they get themselves into
-  Giving them “one more chance”–. . .then another. . .then another. . .then another
-  Ignoring the problem—because they get defensive when you bring it up and you want to “keep the peace” or your hope that is will magically go away.
-  Joining them in blaming others or in making excuses—it’s never their fault, they have problems, their life has been “rough”.
-  Accepting their justifications, excuses and rationalizations “I’m depressed” “I have a rough life (childhood, work schedule. Etc., etc.)
- Avoiding Problems—Again to keep the peace, or to avoid “upsetting” them
-  Doing for them what they should be able to do for themselves—Yes—even when it’s faster, easier, simpler to just do it for them.
- Softening or removing the natural consequences-After all they shouldn’t have to suffer
- Trying to “fix” their problem for them.
- Repeatedly coming to the “Rescue”
- Trying to control them or their problem—Getting angry, frustrated, or hurt when they don’t “take your advice” or accept your help.

If even one or two of the above apply to a relationship over a weeks, months, or beyond; this is a sign that the relationship has become a co-dependent, enabling type of relationship.
The Best Of Intentions Often Back-fire
Helping someone in need is truly admirable, until. Enabling someone is not so admirable, fraught with complications that can last indefinitely. Society often sends confusing messages about what it means to be a good family member or friend. However “unselfishness” must have limits – everyone needs to have limits in relationships.

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Being an enabler has its own payoff, with a false sense of control over the lives of others. Well-intentioned parents, friends and even strangers can often find themselves feeling frustrated, resentful and used, but lack the will to stop the enabling. The “help” provided to those lacking the motivation and determination to stand on their own two feet has become a long-term expectation and outright demand by many. Are you an enabler?

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Turning Enabling Behaviors Into Positive Potential-Friends, family, neighbors, co-workers etc must learn to redirect their “helping” efforts with Tough Love, allowing persons to recognize and accept the responsibilities and consequences of their own choices, rather than enabling the continuance of unacceptable behaviors to the detriment of everyone involved. Take responsibility for any enabling behaviors, which is considered by some experts to be akin to abuse, realizing that creating positive change in someone being “helped” will not only have a positive impact on them but on you as well. There really is a difference between helping and enabling, but it is up to you to choose whether to continue on this path or to put a stop to it now.

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Written by:

Alyssa Baker

Foundry Treatment Center

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Also, check out her blog!! You can find it here - http://spacelyss.wordpress.com/

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Photo Credit: Stacy S. w/ Foundry Treatment Center

“Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people” - Roy T. Bennett

The human brain has the nightmarish propensity to dwell on the negative experiences of the past. Defeats, losses, shame and guilt construct an intellectual quagmire of negativity, often waded into hip-deep at 2am (usually when you have something important to do early the next morning). For many years, my life prior to recovery (and even in early recovery) was entrenched in this quagmire, chronologically stored and miscategorized beliefs under the banner of shame and guilt.

I am a better man because of my years of struggle. I am a much better father because of my years in recovery. Recovery has forced me to prioritize and redefine my life. To roll my sleeves up and mold the person I want to be. Picking and pressing together the values and traits I see around me; forging a template of the person I want to be. I see someone exhibiting altruistic kindness, I make a mental note and add that trait to the template. I see wisdom, and a hunger for understanding, I make a mental note and add that trait to the template. I started building my template 9 years ago, and it is still in a perpetual state of construction. With every day of sobriety comes additional clarity on the patterns of my addiction - AND the path of my recovery.

It turns out the template of the man I want to be doubles as the template of the father I want to be. Honesty, willingness, humility, love, responsibility, discipline, service - These are all foundational principals of recovery - And they are also values that I want to both demonstrate and instill into the young, moldable minds of my children.

Recovery has given me a lens unto which I can recognize, accept and work on my flaws. It has given me a roadmap for addressing these issues as I go, and the ability to accept that neither my failures nor my successes define me. I strive to model this process for my children. Gift them with the ability to see the middle ground in life; the place that lies between perfection and failure. I am human. I am able to exhibit an extensive amount of patience and love, while occasionally succumbing to moments of impatience and anger. The trick is owning those deficiencies when they pop up, especially when I inadvertently direct them towards my kids.

Every parent has their occasional moment. Moments where emotions and circumstances coalesce. Moments where I am not the father I want to be. The work truly lies in recognizing this when it happens, looking my kids in the eye, and not only explaining what happened, but going a step further and explaining the emotions behind the action. “I was scared when I saw you being rude to the server at the restaurant. Scared that I am not a good father - That fear turned into anger, and I yelled at you. That wasn’t right. It’s important to treat everyone the way you want to be treated. This applies to the way we treat someone serving us food, but it also applies to the way that I treat you. I’m sorry”. 

The idea outlined above is straight from the pages of the AA Big Book, specifically Step 10:

“Continued to take personal inventory and when we were wrong promptly admitted it." 

The interwoven philosophies, ideals and guidelines of a solid personal recovery program have become ubiquitous with my personal parenting philosophy. In the early days of my recovery, shame and guilt bent my thoughts towards the hypothetical wish that I had never tried drugs or alcohol. I wished more than anything that I had never experienced the strife and pain of active addiction. I am now blessed with the gift of perspective. If the hypothetical wish of my early recovery had come true, I can all but guarantee my parenting would be significantly different, and significantly worse. I think about this often. I can say without hesitation that I am a better person, and a better parent because I went through active addiction.

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At Foundry, we know that addiction is a problem that affects every area of your life and therefore requires holistic solutions. We don’t just teach skills to help you abstain from drugs and alcohol; we teach skills to help you live a happier, more purposeful, more connected life. To learn more, call us at (844) 935-1508.

My son is an addict. It's not the first thing you’ll hear me say if you ask me about my kids. Truthfully, I’ve never said it until now. I usually skirt around the subject, saying my oldest son has had some struggles with drugs and alcohol.Not because I am ashamed or embarrassed, but in my eyes, my oldest son is not one thing. He’s a million things — an amazing living, breathing, walking, talking human being with a "heart so big it could crush this town," to borrow a few words from Tom Petty. (For future reference, my mind is prone to bust out in a song lyric at any time.) Yes, I’m his mother and his biggest fan, but I’ve never liked the smallness a label dictates. I don’t even like to label myself as a writer, songwriter, musician, wife, or any other word that defines a role I play. Instead, when someone asks, I say I write stories and songs and do stuff. That pretty much sums it up.

I’ll be the first to admit that I like to look at the bright side. I see the good in others and especially my children. At times, I’ve been accused of being too damn optimistic. But I’m a believer. I know, that's a label, but it’s also what I do. I believe there is always a way, a solution, a miracle waiting around the corner, and that things will get better. This doesn't mean that behind these rose-colored glasses, life is always beautiful. I've spent many sleepless nights and cried rivers of tears. I've also had times when it felt like my heart was physically being ripped out of my chest. But most times, I try to “keep on the sunny side.” I did tell you about the song lyrics. Right?

Being the mother of a son who is an addict has taught me a lot of things. But first, what is an addict anyway? There is such a stigma attached to the word. When I used to hear the word addict, my mind conjured up the image of a guy lying in a dirty New York City back alley, fighting off rats, surrounded by syringes and needles - thank you,Al Pacino. But now, I know better. Addicts are brothers and sisters, sons and daughters, nieces, friends, acquaintances, and ancestors. Many have very successful careers. Some give TED talks, climb mountains, play big stages, and shine bright…at least for a while. Recently, when my son lost a close friend to addiction, I wrote a song to try and bring some comfort into the raging sea of heartbreak.

           Some stars shoot across the sky and light the world on fire as they go by

           Some fade out of sight, while others still burn bright and keep on shining,

           They just keep shining, I’ll shine on for you, and I’ll shine on for me

                                                                                            - lyric from Shine On

Addiction is painful on all sides. It's not something you can sweep under the rug and talk about later or chalk up to “sowing a few wild oats.” I wish I would have known that a long time ago.Addiction is real. It’s not some phase that people go through with a clear beginning and end. It’s a disease, a dragon that can bare its teeth at anytime. And it runs in my family, in my blood, a gene that can be “on or off.” I didn’t know any of this back then.

I just kept believing. I believed my son when he said he didn’t leave the pipe in my glovebox. I believed him when he said he was camping in a blue tent on the Colorado River. I even went to the place where he said he was with a care package of food and supplies and a guitar for him to play. There was no blue tent. The other people camping there said they hadn’t seen or heard of him — I believed them, maybe. For a year, I didn’t know where he was. I thought I saw him everywhere — the face of a homeless man in San Francisco, or hitchhiking on the side of the road. I believed I could help. What I didn’t know was that my love wasn’t enough to save him. He needed more than I could offer.

When he did surface again, I got a phone call from jail. Letters followed, and I began to understand. I’ll never forget the first time I went to visit him and saw him behind the glass, dressed in orange. I couldn’t stop crying. I wish I could have held back the tears and offered an encouraging word, but I wasn't that strong. I just bit my lip, tears streaming down my face. He apologized over and over. I didn’t need an apology. I just wanted him to be okay. I studied his letters and tried to read between the lines. When he decided to goto an addiction/behavior modification treatment center, at a cellmate's suggestion, I took him there. The 24 hours between the time he was released from jail and admitted to the treatment facility felt like an eternity. He was so fragile, fractured, and torn.

As his mother, I wanted to take the blame, and for a while, I did. I wasn't a perfect parent. I have a laundry list of things I could have done differently. I tried to mold my children into what I thought they should be. Ouch, that truth still hurts. To top it off, during a crucial time in his life, I walked out on my marriage of 18 years, shattering the illusion I had created of the perfect "Leave it to Beaver" family. I often wonder why children are given to the young, who don’t know what they’re doing. But as I get older, I realize age doesn't matter all that much. I still don’t have all the answers. I know more things, but for the most part, I’m making it up as I go. However, what I do know is that my children never suffered from a lack of love.

So what has all this taught me about addiction? Forgiveness is key. Always. Every day, all day — especially when it comes to forgiving myself. And to never stop believing. Ever.

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Written By:

Trisha Leona Sandora

Words & Music

www.trishaleone.com

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At Foundry, we know that addiction is a problem that affects every area of your life and therefore requires holistic solutions. We don’t just teach skills to help you abstain from drugs and alcohol; we teach skills to help you live a happier, more purposeful, more connected life. To learn more, call us at (844) 955-1066.

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