Cover photo courtesy of Bradley Bleck

My first foray into Zwift racing came courtesy of a friend’s invitation to ride with the ODZ Killer Whales of the Zwift Racing League (ZRL). The team, many of whom are from Spokane, races in C Category, considerably above where I began in E. Having taken plenty a beating in real-life racing, I figured it couldn’t be any worse online despite the discrepancy. 

To race in ZRL and to chart my progress, I created a ZwiftPower account. Finishing races can improve one’s ZwiftPower score. Whatever one’s scores, outside of ZRL, Zwift will place riders in the most competitive racing category to minimize mismatches. To further balance the scales, given that about 20 percent of Zwift users are women, in-game performance is based on power-to-weight ratio, watts per kilogram, or w/kg. That makes Zwift racing fair for riders regardless of gender. W/kg is a great equalizer and the reason I have finished behind many a woman.  

My first race as an ODZ Killer Whale was a team time trial of 16 miles. I didn’t do well, finishing five minutes off the back. Only the first four finishing times counted for the standings and I was our fifth. The second race was 27 miles. I finished 14 minutes behind. I missed the third race because our cat Chloe walked across my computer keyboard just before the start, crashing my computer. Race four was 25 miles and I was 10 minutes off the back, pack fodder yet again. In each of the three events, I was the penultimate finisher. (For those who don’t know “penultimate,” that’s “next to last.”) Despite my poor finishes, the team ranks nine of twelve in its category. 

I finished so far behind because I am outclassed by the competition. No duh. My present FTP, the power I can presumably hold for an hour, is about 225 watts, roughly 2.5 w/kg. For the first race, I produced 2.0 w/kg. The winners averaged over 3.0 w/kg. Given the power differential, it was only a few minutes before I was blown off the back and slogging away on my own.  

Finishing off the back means I don’t score points for the team or myself. Scoring points requires finishing ahead of those with higher scores, which is how one climbs from one level to the next. Being the penultimate finisher is little help with that.  

Thankfully, there is more to Zwift racing than ZRL. Zwift offers at least one race every hour around the clock. These races have a category for totally new racers and there is no need to join a team. As I write this, I’m competing in the Zwift Unlocked series, five races over five weeks that began Oct. 6, three of which I have completed.  

For the first two races, my ZwiftPower score placed me in the E group. Not long into the first race, I was with three racers, having gapped the others. We dropped one of the group, and then the other. I was excitedly riding for the win until the final kilometer, a climb. I lost by three seconds, but I was feeling confident about my prospects. While second among 10 finishers, I was first among those with ZwiftPower accounts, earning 10 points for my Zwift Racing Score.  

In the second Unlocked race, there were 11 racers. Myself and one other rider dropped the others after a few miles. I lost by about 10 seconds as the winner pulled away near the finish. Because I had better racing scores than those I beat, I gained just four points, based, I assume, on my second place finish. Even though there was just 11 of us, the thrill of racing tactically, dropping riders and challenging for the win, made it fun.  

For the third Unlocked race I decided to take a chance with the D group despite not having the requisite score, hoping to level up to D. The strategy paid off. I placed 40 out of 47 but picked up 42 points, putting me solidly in the D category. But it came at the cost of having to slog away off the back, having been dropped after a few minutes. Definitely not as much fun as contending.  

I’ve been riding a second weekly race, Zwift’s Crit Racing Club. Two days after my third Unlocked race, I entered a crit race in the D category, again hoping to score some points and solidify my place in D Category. Finishing ninth out of nine cost me 30 points! Points wise, I was nearly back where I started but still, for the Unlocked series, three points above the D category threshold. Right near the bottom.  

With my low score and ranking, Zwift racing cannot be about winning and losing, especially since I’m not winning. Being a contender is more fun than getting beat up by better riders, but the real benefits have come in raising my power from 1.9 watts per kilogram (w/kg) before the first race to 2.6 w/kg as I write this. My functional threshold power rose more than 50 watts and is now equal to my outdoor FTP of 225 watts. Middling for sure, but real progress. I’ve also had my best 15-second, 30-second and one-minute power numbers in three years on Zwift. Even for a dummy like me, what’s not to like?  

Bradley continues to love teaching writing and literature courses at Spokane Falls Community College and hopes to both get stronger in Zwift races and enjoy as much time downhill skiing as possible this winter.  

The post I’m a Zwift Racing Dummy  appeared first on Out There Venture.

Licensed acupuncturist and founder of Spokane’s Jade Rabbit Acupuncture, Yvonne Bradle, says she sees patients seeking treatment for a range of reasons, from injury recovery, inflammation, pain relief and digestive issues to difficulty sleeping, anxiety and depression (including seasonal affective disorder). 

Bradle’s practice specializes in ancient Chinese medicine that has been adapted for modern healing, including the addition of electroacupuncture. Her clinic emphasizes a highly personalized approach, tailoring acupuncture treatments to address each individual’s unique physical and emotional needs. Each new-patient visit starts with a thorough, whole-person assessment followed by the first needle placement session (generally painless and relaxing) and possibly some conversation about dietary and other lifestyle considerations or traditional Chinese movement exercises that could be incorporated.  

Bradle considers herself a modern-medicine nerd, noting that acupuncture has gone through a lot of evolution over time and is not necessarily a replacement for medicine prescribed by a medical doctor but is complementary. It’s a very flexible medicine with a whole-person approach, she says, citing a growing body of research that shows acupuncture’s success at improving the lives of people suffering from a variety of ailments.  

Acupuncture is slowly becoming more accepted by mainstream medicine as well, she says. Some U.S. doctors are now recommending it as an additional treatment, and more hospitals around the country are also making acupuncturists available. It’s also becoming more common for insurance companies to cover acupuncture treatments, which creates treatment opportunities for more patients. 

If you’re interested in learning more about acupuncture or booking an appointment with Jade Rabbit Acupuncture, reach out at Jaderabbitacupuncture.com.  

Sponsored

The post How Jade Rabbit Acupuncture Blends Ancient Practices with Modern Medicine appeared first on Out There Venture.

When local climbing phenom Kelsey Wilder injured her shoulder at her first bouldering competition earlier this fall, she knew she would be in a bind to be ready for her multiple upcoming comps. It was when she was taking a break between climbs during a light workout at Bloc Yard that she first heard mention of dry needling from a friend. Lo and behold, just a few minutes later, she bumped into another friend, who asked how her climbing session was going, and after briefly telling her about her shoulder, her friend casually said, “My husband does dry needling. You should talk to him.” Talk about impeccable timing! 

After just three dry needling sessions, Kelsey was poised to get back on the podium at her next competition. It would be a major understatement to say that the audience was roaring with applause as she dominated her third and final problem. The cheering continued as she stepped onto her third-place podium at Coeur Climbing Co’s FlailFest this past November. 

No doubt you’re wondering what dry needling is and if it can have the same amazing effect on you! Dry needling is a highly effective tool that physical therapists have used for several years and were just recently allowed to use in Washington. In short, it is a technique that involves inserting an acupuncture needle into a painful muscle (often accompanied with electrical stimulation) that can do wonders for reducing pain and improving function. Scan the adjacent QR code to learn more about dry needling at NW Movement Co., or visit Nwmobilept.com. 

Sponsored

The post How Dry Needling Helped a Local Climber Return to the Podium appeared first on Out There Venture.

Cover photo courtesy of Olivia Dugenet

Washington State Parks is promoting a new health treatment. Anyone can get a prescription. In fact, people are encouraged to write themselves prescriptions. Studies suggest this treatment improves sleep, enhances the immune system, lowers blood pressure, and reduces the risk of diabetes and stroke. There is also evidence to suggest it decreases depression, stress, anxiety, and ADHD symptoms while boosting mood, focus, and cognitive performance.  

The medicine is nature—free, abundant, and often overlooked by busy people who spend most of their time indoors, staring at screens.  

Part of a public health endeavor, Washington State Parks recently adopted a framework called the Parks Rx program—a national campaign to build awareness around nature’s health benefits. Anyone can access the “Write Your Own Nature Prescription” guide at ParkRxAmerica.org, or just grab a pencil and piece of paper. It’s a good idea to use SMART goal principles to make it Specific, Measurable, Achievable, Relevant and Time-bound. It’s also a good idea to link the prescription with activities you enjoy. Where will you go? What will you do there? How long will you do it, and how often?  

A prescription for general wellness and disease prevention might look like this: “Read a book at Manito Park for 30 minutes three times per week; walk one mile at Dishman Hills Conservation Area four times a week; snowshoe at Mount Spokane for three hours once a week.” Those hoping to address an existing condition or initiate a lifestyle change should always discuss a nature prescription with a doctor. Time in nature does not replace regular medical treatments. 

The Spokane Public Library offers free “Check Out Washington” backpacks containing a Discover Pass and helpful guides. The City of Spokane and Spokane County websites both offer park-finder tools to help people explore.  

It’s difficult to predict exactly what restorative and preventive benefits an individual may experience with increased access to green spaces. Some changes can’t be immediately detected. For example, research conducted by Dr. Qing Li shows that time spent in nature increases the body’s production of natural killer cells—key immune cells that fight cancer and viruses.   

In the same report, Li points out that trees release volatile organic substances—invisible vapors called phytoncides—that reduce stress hormones when breathed by humans. As stress is linked to conditions like heart disease, depression, and high blood pressure, it’s no stretch to imagine that just breathing deeply in a forested area can have potent impacts on physical and emotional wellness. A self-administered prescription to walk daily along a tree-lined street could benefit health. 

SpoCanopy, an urban forestry project operated jointly by the City of Spokane and The Lands Council, plants trees in urban and low-income neighborhoods with lower-than-average tree canopy coverage to ensure every person in every neighborhood in Spokane has access to trees and green space.  

The modern concept of prescribing nature as a form of medicine originated in Japan in the 1980s. The practice—called shinrin-yoku (forest bathing)—responded to a phenomenon researchers called “technostress,” or unhealthy behavior around technology. 

As technology has proliferated over the last several decades, “technostress” has grown in scope and intensity. Today, according to Dr. Li, it “can arise from all manner of everyday usage, like checking your phone constantly, compulsively sharing updates and feeling that you need to be continually connected. Symptoms may include anxiety, headaches, depression, mental fatigue, eye and neck strain to insomnia, frustration, irritability and loss of temper.”  

A nature prescription involves leaving the phone at home, in the car, or tucked into a bag. A commitment to unplugging for a few minutes in a natural space multiple times each week could be a key element to whatever healing any of us is seeking.  

Olivia Dugenet is a Spokane writer and frequent “Out There Venture” contributor.  

The post Nature Rx: How Washington’s Parks Prescription Program Boosts Health and Well-Being appeared first on Out There Venture.

By Trey Nichols 

Imagine that you’ve got a pea-sized pebble in your shoe as you’re out on a walk or a hike. Not real comfortable, is it? Now imagine that you’re running or stepping off a big rock with your pack on with that same pebble in your shoe. Now it’s even more uncomfortable! Thankfully, we can easily remedy this problem by taking the pebble out of our shoe.  

If you’re a runner, hiker or backpacker, you’ve maybe been in a conversation that brought up ground reaction forces (GRF). If you’re like most people who haven’t heard of GRFs and just smiled and nodded your head or changed the subject, you’ll appreciate getting the rundown on GRFs for that next conversation or that next run or hike.  

So, what is a GRF? GRF is the force exerted by the ground on a body in contact with it. GRF is right in step with Newton’s third law of motion—for every action, there is an equal and opposite reaction. In layman’s terms, think of it like this: if your muscles aren’t strong enough to counter the GRF and carry you to that next step, something is going to give. GRF can be up to 2 to 7 times your body weight! In the most extreme sense, your leg may buckle like you just jumped off a high fence. In the more common case, your knee, foot, ankle or hip may get a little extra stress placed on them that could lead to pain or an injury or decreased performance if left unaddressed.  

Just like you can take the pebble out of your shoe, there’s plenty that you can do to counter the GRF on your next run or hike. First things first, you want to make sure that you have the adequate strength to support the activity. There’s a really simple way to test it. Watch your knee as you’re running or stepping up or down on a trail. Does your knee move inward toward your other knee? Or does it stay in line over your second and third toe? If your knee is moving inward, that is often a sign that you are putting more load on it than it can efficiently handle.  

Before you try to buy Forrest Gump’s leg braces, let’s look into how you remedy GRF when you’re running, hiking or backpacking. First, get stronger. A great place to start is with functional movements like squats, lunges, and hip hinges. While you’re not going to squat seven times your body weight, the stronger you are with these movements, the better support your body is going to have while you’re doing those outdoor activities. Runners—in addition to strength training, you’ll want to pay attention to plyometric movements. Some of our favorite plyometric exercises are box jumps, jump rope, jumping lunges, and lateral step-ups (for speed). 

The better you understand and combat GRFs, the better you will enjoy all of your summer adventures and activities after a couple of months, as well as in the years to follow! The stronger you are today, the more you’re going to enjoy tomorrow. 

 
Trey Nichols is a physical therapist at NW Movement Co., where he helps runners, hikers, and backpackers with customized approaches to address pain issues and maximize their activities. This summer, Nichols will be taking his boys for the first time to the Alpine Lakes Wilderness Area, where he and his wife used to guide Peak 7 backpacking trips. 

The post Your Body vs. the Trail  appeared first on Out There Venture.

The landscape of understanding around mental health is rapidly changing. Where we once were limited to hushed discussions about distant cousins having been checked into asylums, we’re now having more open conversations about the states of our minds.  

Perhaps most importantly, we’re beginning to understand that not being mentally ill does not exactly mean we are mentally well, and that caring for that wellness might need to be an intentional act. This is no less true for those diagnosed with mental illness.  

These days, we’re a society inundated with the unknown impacts of social media and screens; plastics that affect our hormones; information about crises and tragedy occurring real time and globally; the visceral, felt reality of climate change; and yeah, navigating Costco. I’m not sure our brains are evolved enough to handle any of that, not to mention all of that on a Tuesday.  

The World Health Organization suggests that mental wellness is a state of being in which the individual realizes their own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to their community. Perhaps the problem begins right there, because the “normal stresses of life” sounds pretty damn vague and nothing feels normal about life’s stresses right now (see: pandemics, politics, microplastics).  

With that in mind, it is a great time to reevaluate your own mental wellness and maybe set up a bit of a toolkit for support. First of all, grab a copy of Dr. Brown’s book, “Play: How it Shapes the Brain, Opens the Imagination, and Invigorates the Soul.” As a person who struggles to participate in nonsense, understanding the importance of play for the sake of play, fun for the sake of fun, and the benefits of laughter was a game-change in my own self-care strategies.  

Go outside in nature, but don’t always be a warrior about it. Your adrenal glands will thank you for the occasional stroll or, *gasp* sitting on a park bench. And while you’re staring at birds or the slow passage of time on the trunk of a tree, consider the well-established benefits of meditation. I’m not talking about joining an ashram. Just find a soothing voice on an app and tune into a guided session and out of your rambling mind. The Calm app is my favorite and I have an established one-directional love affair with my meditation boyfriend, John, there. 

Set timers for your screens—perhaps connected to electric shock bracelets, especially for news consumption and social media use. Or scrub the latter altogether. Your real friends will call you. This magazine is beautiful in print. Also, manage your self-talk. Erica Barnhart, professor at University of Washington, says most self-talk is trash-talk. “The most important conversations you’ll ever have are the ones you have with yourself.”  

And don’t forget the power of human connection and support systems. Foster relationships that serve you, prune away those that do not. Have more conversations about what mental wellness looks like for you and how you can support it for others. With any luck, you’ll discover one of your friends also loves eating ice cream cones on a park bench. 

Ammi Midstokke maintains her sanity by drinking coffee and running far with her brown dog. This spring, they’re training for the Sun Mountain 50k in the Methow Valley.  

The post Mental Wellness Strategies  appeared first on Out There Venture.

Cover photo courtesy of Rebecca Hurlen-Patano

By Chris Maccini 

Heated rooms have been enjoyed by cultures around the world for thousands of years, but the modern sauna was developed in Finland, where the word sauna originates. In fact, saunas are such an integral part of Finnish society that in 2020, sauna culture was added to the UNESCO list of the intangible cultural heritage of humanity.  

And the Finns may have figured something out, because for the sixth year in a row Finland ranked as the happiest country in the world in the 2024 World Happiness Index. The warm embrace of a sauna can certainly raise your spirits—especially on a dark winter day—but scientific research suggests that saunas can be good for your physical health as well. 

One of the most often-cited sauna studies was published in 2015 in the Journal of the American Medical Association. Researchers followed over 2,000 Finnish men for two decades and concluded that increased use of saunas correlated with reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all causes of death.  

Using a sauna can have short-term health benefits as well, according to Trey Nichols, a Doctor of Physical Therapy at NW Movement Co. in Spokane, who has used saunas in treating his patients. “The sauna is so beneficial because the stress of the heat can release hormones and do a lot of different work physiologically,” Nichols says. “You get some bang for your buck without having to do a whole lot. You’re just sitting there and letting your heart rate crank up with the heat.” 

Short term benefits can include relaxation, pain relief, and increased cardiovascular endurance. But, like any exercise or treatment, a sauna can be intense for those not used to it. For that reason, Nichols says it’s best to start with short intervals and work up to longer sessions: “Ease into it, you know, five or 10 minutes. How do you feel after it? If you feel good, then keep hydrated, and go a little bit longer. But the more consistent and the more often we’re in it, the more benefit there is.” 

Finding or Building a Sauna 

For those interested in starting their sauna journey, several area gyms and fitness studios include saunas which are available for members’ use. The YMCA of the Inland Northwest has saunas at all four of their Spokane-area locations as well as the Litehouse YMCA in Sandpoint. Saunas are also available at many wellness spas, including La Rive Spa at Northern Quest Casino and Sanctuary Spokane in West Central. 

But for hardcore sauna enthusiasts, nothing beats having a sauna at home. Rebecca Hurlen Patano built an outdoor sauna—and a cold plunge—in her yard in North Idaho. “They’re a significant investment,” Hurlen Patano says. “But we had the opportunity to kind of do some deferred maintenance on our health. I use it as a great place to just focus on my breath and meditate.” 

At 63 years old, Hurlen Patano credits her personal outdoor spa for keeping her healthy. “For me, being exposed in the outdoors has really given me a lot of immune boosting properties,” she says. “I go from the sauna to the cold plunge and then I take an outdoor shower. I’m outdoors and I’m walking on the rocks and I towel off in the wind and I think it has really helped my immune system.” 

Whether it’s at home or at the gym, a sauna could help you stay warm, happy and healthy this winter and bring surprising long-term benefits.  

Chris Maccini is a writer and audio producer from Spokane. When he’s not in a sauna this winter, you can find him on his snowboard or his Nordic skis at various Inland Northwest mountains. 

The post Can Sitting In a Sauna Make You Healthier?  appeared first on Out There Venture.

By Joel Sattgast 

Cover photo courtesy Joel Sattgast

The phone call with my client didn’t go well. Instead of discussing race-day strategies and tapering in preparation for their event in three weeks, the conversation shifted to self-doubt, anxiety, and more questions than easy answers. The catalyst? Week after week of the same message from Garmin Connect – “Training Status: Unproductive.”  

Over the last decade, wearable technology, with the ability to collect and analyze all kinds of data, has followed an exponential growth curve. GPS enabled smart watches (think: Garmin Forerunner and Fenix, Coros Pace, Suunto Vertical, Apple Watch) are now commonplace, actively tracking heart rate, sleep, oxygen saturation, steps and mileage, pace, power… all to inform recovery status, sleep score, heart rate reserve (HRR), body battery, heart rate variability (HRV), cadence, fitness age, and training status, among other variables.  

But, here’s the question: Just because we can measure all this data, does it mean we should? 

Recently, I’ve noticed a trend among clients, friends, and even myself. Despite consistent and productive training, anxiety and perceived stress surrounding activity and performance are on the rise. Wasn’t the promise of more data supposed to bring renewed excitement and deeper insights into our training? Unfortunately, the exact opposite has occurred, and what once was an outlet for stress has now become a source of it.  

To be fair, analyzing training and health-related data from wearable technology can be incredibly useful. Triangulating data across multiple metrics helps with trend analysis, informing decision making, encouraging course-correction, and optimizing training and recovery. 

With this model in mind, data collection doesn’t sound so bad. So, what’s the issue? The problem isn’t the data itself, but the power we give it to capture and control our attention. A workout that felt beneficial in the moment shifts towards feeling less so after viewing a string of less-than-ideal metrics, followed by an impersonal algorithm-based status update. Completing a ride, climb, paddle, run, hike, or swim used to bring satisfaction and calm. Now, many of us are left wondering, “Was I fast enough?” or “What was my heart rate?” or worse – “How do I compare to others?” 

At day’s end, putting too much faith in imperfect—and often inaccurate—data robs us of the joy and vitality that comes with being active. Perhaps the answer is not found in collecting more data but in focusing on being more present and reflective without it. Dan John, a strength and performance coach at the Olympic Training Center, offers some simple but powerful advice: “Do less, better!” (Go ahead, read those last three words again.) 

The next time you’ve wrapped up an activity and you’re pouring over the data, consider these questions: 1) Is this data helping or distracting me?  2) Does this data calm my nerves or elevate my anxiety, and 3) How accurate is this data—is it really measuring what I think it’s measuring? This engaged reflection turns down distracting data and turns up your innate sensory system.  

Reducing the noise around data may be the missing training aide you didn’t know you needed—an addition by subtraction solution. Ready to get started? Try going on your next walk, hike, run, ride, paddle, or outdoor activity without your wearable (gasp!). You may just find that your training status, and mindset, shift from “unproductive” to “joyful”!  

Joel Sattgast is an outdoor enthusiast who loves sharing in adventures with his family. When not exploring, he’s a physical therapist, running/triathlon coach, and EWU DPT faculty. 

The post Less Data, More Joy  appeared first on Out There Venture.

At 94, my grandmother tells me she’s on the “Whatever I Like” diet. As far as I can tell, it’s comprised of a buttered danish for breakfast, a boiled egg for lunch, and whatever I cooked for dinner that night (extra points if steak is involved). And always: A salad. While I clank around in the kitchen, she sips white wine with her best friend, Neva, three ice cubes per glass. I’m not sure how—what with all those ice cubes—but the bottle is empty by the time Neva drives her Crosstrek the half block home. 

She did not always eat like that. For years, she survived mostly on bran muffins and Egg Beaters because her partner had a heart attack in 1984 and cholesterol was the devil. Sometimes she needed to lose weight (less treats) and sometimes she needed to gain weight (eat more often). Sometimes she tried to eat up to eleven different fruits and vegetables in a day, which is an exotic task for anyone having grown up during the Depression. She reduced red meat here, increased fiber there as her changing body had changing needs. 

In a world of colliding nutrition information and competing food dogma, it is refreshing to know someone who doesn’t have a litany of inedible edibles on their growing list of taboo foods. As a nutritionist, I spent over a decade trying to teach patients that diets are therapeutic and short term. Beyond that, we’re embracing a culture of disordered eating that drowns out the clear voices of our body (and often our doctors).  

Incidentally, our doctors and bodies often say the same thing: Eat more fruits and vegetables. And while that might be rather a constant for the human body, most of our other nutritional requirements are as dynamic and volatile as our hectic lifestyles, as changing as the seasons, as fickle as a politician. Yet we often find ourselves in conversations where we are convinced (or convincing) that a particular diet or macronutrient balance is the panacea to our problems. 

When we do more cardio, we need more carbohydrates. When we age (especially women), we need more protein. When we’re injured, we need more essential fatty acids. When we’re reproducing, we need more of everything. And yes, when we’re broken hearted, sometimes we need more ice cream. 

As we wrap up summer and autumn comes upon us, what might we need? Well, for many of us, we probably need fewer cocktails. We’re getting less sun and may benefit from Vitamin D-rich foods (like eggs, salmon, mushrooms, almond milk, dairy). Our petri dish kids will be bringing the latest colds home from school and we could use strong immune systems and antioxidants (like citrus, berries, carrots, beets, sweet potatoes, nuts and seeds). Our joints, battered and bludgeoned from the plethora of summer adventures, could use some help recovering (salmon for the good fats, bone broth for the protein and collagen, chia seeds for their nutrient density and minerals, beans and lentils for their protein and fiber).  

Before we dive into the next thirty-day challenge or post-summer health kick, maybe we can pause and listen to what our bodies are asking for. It can be hard to hear over the noise of media and culture, but chances are if you hang out in the produce aisle long enough, it will give you some hints. And if you listen carefully, you might find that the “Whatever I Like” diet works because your body actually likes whole foods, bright colors, and variety. 

Ammi Midstokke is a Functional Nutritional Therapist and lover of food. Her favorite part of autumn meals is the return of soups and stews and how the smell of cooking permeates the house on a cold day. 

The post The Changing Needs of a Changing Body   appeared first on Out There Venture.