Adventure, Central Oregon Activities

Soak In the Snow Day: 9 Ways to Relax, Be Productive and Support Community

If you haven’t heard, Central Oregon got record breaking snow this week. And that snow has put a bit of a halt on some of our plans. Restaurants are closed, people are working from home and no one is flying anywhere.

At the time of writing this, we’re kicking off the beginning of storm number two this week. We have two feet on the ground and another six to ten inches on the way. And you might be feeling a bit stir crazy if you haven’t left your house in nearly 48 hours. So we have a few ideas to help you feel like you’re using this time as a way to reset, recharge and/or gain momentum.


If your reaction to snow days is to cozy up with a book or turn to Netflix, this is the list for you. Now is a great time where mother nature forces us to slow down. We physically can’t go anywhere fast even if we tried, so might as well take advantage of it and collect all the fuzzy blankets and pillows and settle in.


Snow days are a great time to reflect, and what a perfect time of the year to do so. We’re nearly two months into 2019 and now is a great time to check in with those New Year intentions you set for yourself. A few questions you might ask:

  1. Am I feeling positive about the moves I am making so far this year?
  2. What are three things I can do this week to honor myself and my body?
  3. What am I grateful for right now?


A fairly obvious go to on stormy days like the ones we’ve been experience, now is a great time to get back to that book you’ve forgotten about and catch back up. Or track down a new book to get inspired. Luckily, if you have a Kindle or Tablet, you can get yourself that new book without even making the trek into the snow.

A few books we’re really excited about lately:

  1. Drood by Dan Simmons
  2. The Tattooist of Auschwitz by Heather Morris
  3. Where The Crawdads Sing by Delia Owens


Okay, this one might seem a little bit silly, but let us ask you: When was the last time you let yourself take a midday nap guilt-free? We never nap and we have a hard time feeling good about it when we do. But snow days like this give us the opportunity to take that rest and rejuvenate as we gear up for the snow melt that’s to come.

Our challenge: Let yourself take a midday nap. It doesn’t have to be long.

Be Productive

So maybe rest and relaxation is not your go-to when you’re cooped up inside your house, but instead you’d like to find ways to be productive. Lucky for you, there are still a lot of ways to find productivity even when you can’t (or won’t) go to the office.


What better time is there than a snow day to go through your closet and organize and purge? Maybe throw on Tidying Up with Marie Kondo on Netflix to find some inspiration first.

A few areas of the house you could tackle easily and quickly during this storm:

  1. The Closet: Go through the clothes you haven’t worn in years, ask yourself some questions about them, and throw them in the Take-To-Goodwill-When-The-Storm-Passes pile.
  2. The Desk(s): Old paperwork stacks up without us even knowing it’s happening. An easy project for a few hours of your snow day is to get into your desk and pull out those papers you’ve been unknowingly throwing in there. It will feel so good to free up the space.
  3. The Junk Drawer: We all have one. It collects the things we don’t know what to do with but aren’t ready to get rid of. Again, this small project can provide a lot of relief…as well as room for new junk in the future.

Get a Sweat In

If you’re missing the gym on these days (and the snow shoveling isn’t enough for you), an at home workout might be just what the snow day doctor ordered. It doesn’t have to be much when you’re feeling trapped inside anyway.

Here are a few ideas to get you started:

  1. 32 Minute At Home Cardio Workout
  2. Full Body Workout
  3. Here’s a collection depending on what you’re looking for.

Try a New Recipe

Okay, so this one assumes that either a. you have the ingredients in your house already, or b. you’re willing to go to the grocery store to get them. But a snow day is a great day to experiment with new recipes.

A little inspiration:

  1. Tomato and Tortellini Soup: Patty made this one this week, added a little spinach and got sausage cheese tortellini instead and it is absolutely delicious.
  2. Experiment with Buddha Bowls: A new favorite for meal prep, Buddha bowls are both easy and scrumptious. Also a fun way to get the whole family involved.
  3. Something Delicious: 30 Minute Cinnamon Sugar Knots

Support Community

If you have the luxury of being able to work from home or take advantage of the snow days with your kiddos, now is a great time to remember those who are unable to do that. This snow can be harrowing for those who can’t leave their house or, on the opposite side, are forced to leave their house. Now is a great time to support and give back to the community.

Help a Neighbor 

Snow shoveling is difficult and painful for some. If you have a snowblower or an extra hand, maybe pop over to your neighbors house and give them a little help. Kindness goes a long way, especially when people are cold and having a hard time getting out of their houses.

Give Thanks for Service

Remember that your gas attendant and cashier at Safeway are working their butts off to serve you through this snowpocalypse. They don’t get to call in and ask for the day off and they’re currently keeping this city running. If you feel like going above and beyond, bring them some cookies or just give them an extra thank you before you take off.

Ask What Friends Need

You might have no idea that even your closest friends are in need during this record breaking snow, and this is a great time to ask. If you have the car that can get to the store, ask if anyone needs anything. If you like driving in this weather, that might come in handy for someone who recently moved here and isn’t used to these conditions. We can all help each other through this.

What are you doing to get through these snow days? Are you loving them?

Central Oregon Activities

What is Mindful Eating?

Last night, we hosted the first of our Health and Wellness series taking place this year. Natasha Dempsey (no relation ;)), Registered Dietitian Nutritionist, came to Coldwell Banker Morris and spoke about nutrition, how we fuel our bodies, myths and takeaways.

If you couldn’t make it, here’s what you missed.

Mindful/Intuitive Eating

Natasha’s philosophy on eating well is “every food in moderation while trusting your body and listening to it.” Instead of approaching food as something you need to be nervous about, Natasha advocates for listening to what your body needs and giving it what it deserves.

That means eating an apple when you feel like eating an apple, and eating a cupcake when one sounds delicious. It doesn’t mean restricting yourself to specific kinds of foods, but being aware of how your body is feeling and what it needs in each moment.

Fad Diets

Another topic addressed was fad diets. You’ve heard of these. Your Paleo Diet, Ketogenic Diet, Whole 30, Weight Watchers and The Zone.

The problem with fad diets is that they give you temporary results, but no long term solutions. They might make you feel good for a month or even a few months, but after a while you’re going to get trapped in the diet cycle and ultimately your body will gain more weight and you won’t feel good. Mindful eating allows you to fuel yourself appropriately without restriction.

We want to avoid this cycle and instead commit to treating our bodies with respect all the time.

So How Do We Do That?

Real Food with a Plant Based Focus

The way Natasha suggests eating is a plant based, mediterranean style diet. This means aiming for five to seven servings of fruits and vegetables a day, choosing whole grains, limiting processed foods, getting those Omega 3 rich foods, and adequate hydration. That’s it. That’s all there is to it. Fueling your body in an appropriate and healthy way.

The Principles of Intuitive Eating

  • Reject the diet mentality.
  • Honor your hunger.
  • Challenge the food police.
  • Make peace with food.
  • Respect your fullness.
  • Discover the satisfaction factor.
  • Honor your feelings without using food.
  • Respect your body.
  • Exercise and feel the difference.
  • Honor your health.

Another way to think of it:

  • Consider your food options.
  • Enjoy food with others.
  • Savor your food.
  • Eat slowly.
  • Breathe.

Instead of:

  • Eating “just because.”
  • Boredom.
  • Clean plate club.
  • Distraction.

What Should We Drink?

What liquids we put in our bodies plays a huge role in addition to our foods. Natasha suggests 64 ounces or more of fluids per day. That means water, coffee, tea, milk, etc. And alcohol in moderation.

In a Nutshell 

Eat more plants. If you’re hungry, eat. Try not to skip meals. Stay hydrated. Don’t follow fad diets. Practice mindful eating.

Consider eating breakfast, measuring success without the scale, decreasing your screen time and adding joyful movement to your routine. Natasha describes joyful movement as a way to move your body that you enjoy and makes you happy.

Central Oregon Activities

Did You Miss This? Health, Wellness and Getting Answers Kickoff Event

Last night we kicked off a health and wellness series we’ll be starting in January (just the right time to start thinking about your health again as we move away from all those holiday treats). We brought together our clients, a few friends and professionals from different industries to gather questions and ideas to put on the best series possible when the new year arrives.

A little overview. Patty and Andrea introduced the evening with a little bit of what and why. Health, Wellness and Getting Answers is a way for us to gain knowledge on what’s good, what’s bad and what’s rumor about our bodies. Our friend, Pat Devol-Nadon, has had this idea in the back of her mind for awhile (more on that later) and we thought it was an amazing opportunity to share knowledge and collaborate. We want to be healthy and we figured we aren’t the only ones.


Pat then stepped up to share her story and why she wanted to start an event series like this one. With a history in the medical field, her passion lies with educating people on how to better manage their health. This series is a way to do that and a way to give back.


Let’s move on to our incredible professionals.

Natasha Dempsey, Registered Dietitian Nutritionist OHSU and Synergy Health and Wellness, introduced her philosophy on food and opened the floor for questions. She also debunked some of the rumors about diets and the difference between a registered dietitian and a nutritionist. On January 16, Natasha will be speaking on the questions that came up around what we put in our bodies. Some of which included bone broth (Is it good? What’s the hype?), gut health and supplements.


Lynn Dalquist, Body Mechanics Expert with Peach Pilates, then discussed her experience with pilates, how it saved her life and the way body movement affects our overall health. On February 20 we’ll be holding our Body Mechanics workshop at the Peach Pilates studio to get a little interactive and learn about the options we have to make our body movement healthier.


And finally, our skin enthusiast, Erin Bishop, Dermatology Nurse Practitioner with Vitality Functional Medicine, shared her knowledge on what makes our skin do what it does, the benefits of sunscreen and preventative (as well as rehabilitative) measures we can take to improve the look, feel and quality of our skin. On March 13, we’ll be taking the questions from our clients and friends so Erin can share all the information possible about how to love our skin.


It was so fun to get everyone together to talk about what our questions are, get the conversations going and just enjoy some amazing food and wine. We’re excited for this series and if you’re interested in participating, please just let us know! Don’t worry if you missed the kickoff event, you can jump in at any time. But for now, just get excited for what’s to come.


Central Oregon Activities

A Health and Wellness Series: 2019

2019 is right around the corner. Can you believe it?! We can’t. But we’re also really excited for what’s coming up. If you’re familiar with the Dempsey|Phelps team, you  know we like to do client events several times a year. But in 2019, we’re partnering with a few amazing locals to give our clients a full series experience.

We’re kicking this off on December 5 to gather questions from the people who matter most – YOU GUYS. We want to find out what are the important things to you as you consider your health in regards to nutrition, body mechanics and skin. Then we’ll take all those questions and put together our series launching in January.

So, what’s this series going to look like? Well, we have three incredible professionals who will be discussing all those health topics we’re wondering about in the back of our minds. There will be one in January, February and March, keeping us focused as we cruise our way into the new year.

January will be focused on nutrition and led by a local Dietitian Nutritionist.

Natasha Dempsey, OHSU & Synergy Health and Wellness
Nutrition: January 16, 2019

Natasha is a Registered Dietitian Nutritionist who focuses on applicable practices for successful behavior change and happy bodies, helping people find their best self while enjoying food and creating positive relationships with it. Natasha grew up in Central Oregon and received her Bachelor of Science degree from Oregon State University, were she also completed a post baccalaureate internship in Dietetics. Natasha currently works for Oregon Health and Science University and Synergy Health and Wellness.

What you can expect: Learning how your nutrition affects your health and body, even when you don’t even know it. Learn and ask about which foods to focus on and which ones to cut back.

February we’ll be learning and moving with Lynn Dalquist, a body mechanics expert.

Lynn Dalquist, Peach Pilates
Body Mechanics: February 20, 2019

Lynn is an expert in body mechanics and instrumental in helping people prevent injuries and rehab once an injury has occurred. was trained and certified at Peak Pilates. She was a professional tennis coach when she was led to Pilates due to an injury and believes Pilates prolonged her tennis career and changed her life. Lynn taught and played tennis throughout the United States and enjoys working with her students to inspire and change lives.

What you can expect: An experience in body movement and how to work with the body through injury and set yourself up for success with exercises and routines that benefit your whole self.

March will be all about skin. Erin Bishop, a holistic dermatologist, will discuss how our skin is affected by different things.

Erin Bishop, Vitality Functional Medicine
Skin: March 13, 2019

Erin is the founder of Vitality Functional Medicine specializing in holistic dermatology and aesthetics. She has over a decade of experience in medical and cosmetic dermatology, and is certified in Functional Medicine and as a Dermatology Nurse Practitioner. Focusing on the treatment of chronic skin conditions, she gets to the Root Cause of illness instead of just treating symptoms. She also offers aesthetic procedures with advanced techniques and skin cancer screenings for early detection of skin cancer.

What you can expect: Your questions about your skin will finally get some answers! How our daily lives affect our skin can be mysterious. This will clear some things up for you.

If you’re not a client of the Dempsey|Phelps team and you’re interested in participating in these upcoming events, contact


Central Oregon Activities

9 Best Bend Oregon Happy Hours: Winter 2018

It’s getting darker earlier and earlier. So that means we get to start drinking earlier and earlier…right? ‘Tis the season for cozy post-work drinks with friends and family. Here are a few places to get you started on the right foot.

1. Dogwood Cocktail Cabin

Dogwood Cocktail Cabin has a really fun and unique atmosphere right in the heart of Downtown Bend. Its cozy seating with upstairs couches for friends and a dart room provide a perfect environment to go grab a cocktail after work. Their happy hour, known as “Cabin Fever,” offers 25% off select foods and drinks from 5pm to 7pm Tuesday to Friday and all day on Sunday with a local ID. It is worth checking out!

2. Citizen Bar and Kitchen

This is a new addition to the downtown scene and lives right across the street from the Deschutes Brewery Pub. If you’ve been in Central Oregon for awhile and are looking to check out somewhere new, this might be the spot for you. Their happy hour runs from 4pm to 6pm every day of the week and includes food as well as drinks. So get over there and see what they’re all about.

3. River Pig Saloon

Another fairly new addition to Bend, the River Pig Saloon is in the newly developed Box Factory between Arizona Avenue and Bond Street above the Old Mill District. It has a Portland vibe as its first location is in the Pearl District in Oregon’s biggest city. Their food is delicious and their giant tables make it perfect for large groups. Happy hour runs from 3pm to 6pm Monday through Friday and also includes food specials, which we highly recommend trying.

4. White Water Taphouse

A more intimate scene, White Water Taphouse is smaller, but certainly doesn’t lack appeal. In addition to their Taco Tuesdays (which you must try), they run their happy hour from 3pm to 5pm if you’re looking for an earlier start to your afternoon/evening. They also have games you can play if you want to make a night of it!

5. 900 Wall

Alright, we have to admit 900 Wall is one of our personal favorites. They’ve been around Bend for a long time and continue to make us proud. Their bar is a great place to spend an evening with one of your holiday-visiting friends to catch up, share some fried green beans and grab one of their delicious drinks. They have happy hour seven days a week from 3pm to 6pm.

6. Immersion Brewing

A neighbor to the River Pig, Immersion sits on the other side of the Box Factory so if you’re already in the area, pop on over to take advantage of their “Hoppy Hour,” which includes $1 off beer, $2 off shareables and $5 well drinks and select wines. It runs Tuesday through Friday from 3pm to 6pm and all day on Monday. Yes, ALL DAY ON MONDAY.

7. Broom Closet at McMenamins

If you can find this sneaky spot, you’ll be so happy you did. The Broom Closet is a hidden bar in the McMenamins hotel just on the outskirts of Downtown. If you make your way there, you have to reward yourself with a drink. The super cozy, tiny atmosphere makes it all the most satisfying. Happy hour goes from 3pm to 6pm Monday through Saturday so make sure you pop in and check it out.

8. Chi Chinese and Sushi Bar

Chi has a welcoming environment with some pretty incredible happy hour options. Their sushi specifically. From 4pm to 6pm Tuesday through Sunday you can soak up all their have to offer at these great prices.

9. The Blacksmith 

Another great location just outside Downtown Bend, The Blacksmith has a classy vibe you might want to get a little dressed up for. Although, this is Bend after all, so it’s not necessary. They have a happy hour offered in their bar and lounge only that runs from 4pm to 6pm daily as well as 9pm to close! So if you’re looking for a late night, post-dinner drink, this is the place to go.

What are your favorite happy hour spots in Bend? Let us know!