Perfectify January 2010 by Perfectify Magazine

protein power

follow your gut: do you have celiac disease?

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Perfectify

Issue 29

Creating the world that is perfect for YOU!

Publisher/Editor Kristi Larsen kristi@perfectify.com ADMINISTRATIVE ASSISTANT Sandy Butler

Did you survive the relatives, food, and festivities … without dragging a few extra pounds into the New Year? I hope so! This New Year’s Day is a bit more significant than most as it launches a whole new decade. I remember ten years ago at this time the world seemed abuzz that Y2K was going to bring the world to an immediate halt … which of course did not happen. So many life-altering events have occurred in the world, the nation and certainly your personal life. It’s really crazy to stop and actually review - in detail - the major events we’ve all lived through, yet each of us is still here, alive and most likely stronger for it. I know I am. I would never have predicted on January 1st, 2000 that today I would be writing this letter – not in a million years. It’s so awesome where life can take us! What an amazing journey I have had personally and I am looking forward to an even better decade! One thing that really changed for me is that I have acted to direct my life as much as possible and set the bar high for what I hope to achieve. I am proactively planning my life instead of letting life happen to me … which is how I began the decade. What a life altering experience to get in the driver’s seat and take the wheel on the road of life! Granted, roadblocks and obstacles appear that one could never plan for … but entirely new roads have appeared for me to venture down. Again this year, I am putting pen to paper and mapping out the things I want to be able to cross off my life’s “to do” list. I’ve become much better at the process and I highly recommend it. This year, however, I am doing it with three other girls who are committed to the same mindset and journey … we’ve bonded together, shared our fears and dreams and created a pact to see each other through the next year; to hold each other accountable to ourselves; to push each other; and to be there as a shoulder to cry on … Right now is such an uncertain time, its wonderful to have others to share the journey with. I look forward to a decade of growing Perfectify in ways I probably have not even thought of yet! I hope you will share this journey with me! Be sure to turn to Perfectify - in print and online - as your resource for the best local information and special offers for anything and everything that makes your life better! We’ve got it all! Our reinvented “Win It” feature is bursting with amazing stuff you can win (over $1300 in products and services this month!!), just by going to www.perfectify.com and entering. You can enter as many times as you would like, with a limit of one entry per day. This will be a regular feature going forward, so be sure to grab an issue of Perfectify each month to see the fab stuff we are giving away! Have you noticed how generous our advertisers are? We have well over $5,000 in savings and discounts on everything from cosmetic surgery, housecleaning, hair, skin and nail services, graphic design, permanent make-up and tons more! Now our website has even more fabulous deals and offers … be sure to check out our website! Here’s to embarking on an exciting new decade together!

In Health & Happiness,

FIND US ONLINE! Kristi Larsen Founder/Publisher kristi@perfectify.com

Our website is www.perfectify.com, but be sure to friend us on Facebook at www.facebook.com/perfectify and Twitter us at www. twitter.com/perfectify. To keep up with our latest news, you can find our blog at www.perfectify.blogspot.com.

INTERN Lisa Marie Weeden DIRECTOR OF OPERATIONS Stephanie Patterson DIRECTOR OF sales Shandi Hudson sales REpresentatives Michelle Mayland, Bebe Blacktower PARENTING EDITOR Desi Hopkins teen scene editor Madison Skye Rowbotham PUBLIC RELATIONS Carey Powell DIRECTOR OF customer relations Sheera Gersh ART PRODUCTION

PERFECTIFY MEDIA www.perfectifymedia.com Creative Director Misty Eibner CONTRIBUTING WRITERS Kimberly Searles, Christian Hale, Leslie Anderson, Micki Towns, Anne Sutter, Marty Velasco Hames, Pam Tirado, Monica K. Lindstrom, Scott Keppel, Melinda Wright, Rhonni Boss, Joan Upton, Romy Nelson, Carey Powell, Victoria Nash, Desi Hopkins, Dr. Donese Worden, Sandra Saoud, Shannon D. Gomez, Lisa Ann Martin, Heather Demeritte, Mike Lindstrom Contact Us www.perfectify.com info@perfectify.com ph/fax: 480.588.0208 ONLINE www.perfectify.com www.perfectifyonline.com www.twitter.com/perfectify www.facebook.com/perfectify www.perfectify.blogspot.com Editorial submission Please submit to editorial@perfectify.com SUBSCRIPTIONS Mail a check or money order for $15 to: Perfectify Magazine PO Box 1287 Chandler, AZ 85244

On The Cover

Cover Model: Rebecca Hahn Photographer: Mike Byerly www.mikebyerlyphoto.com

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Disclaimer: The information presented in this magazine is intended for informational purposes only. Consult a qualified health professional for individual advice. Perfectify Magazine provides an advertising service. We are not responsible for the claims stated by our advertisers. The information in this publication does not constitute medical advice. Copyright 2009 by Perfectify LLC. All rights reserved. No parts of this publication can be reprinted or reproduced with the consent of Perfectify Magazine. Perfectify Magazine is published monthly. Single copy price $3.99 at retail.

STARTS JANUARY 17th, 2010

JOIN OUR 8 WEEK FITNESS CHALLENGE!!! Do NOT pass up this chance to transform your body and achieve all your fitness and weight loss goals - with the accountability you need to succeed!

What are you waiting for? Sign up today! All you have to lose is that stubborn body fat! All participants will receive a detailed information packet with a log sheet. Participants earn points for 15 Daily Goals which include VERY BASIC goals such as perform 30 minutes of cardio, drink 64oz water, get 8 hours of sleep, log your food intake, eat breakfast, consume no alcohol nor liquid calories, etc. This is a challenge ANYONE can excel at! It is NOT slanted toward those already fit or in shape.

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When I read articles that are educational, I tear them out and put them into my ‘health information album.’ I have a ton of your pages in my album and I refer to it often! I love your magazine! Thank you! Debbie Meikle good things come in small packages

“Your relatively small magazine is so full of informative content, great recipes, etc. There was so much great information, it took awhile to read and absorb the info in the articles! Thanks!” Carolyn Millard

hooked!

“I really enjoy your magazine and I got about 10 chics at work hooked on Perfectify now, too. Keep up the good work.” Maria Flores

smitten sales rep

“I first came across your magazine in June of 2009. I was immediately smitten! It had a little of everything! The articles were concise, yet chock full of valuable information. Reading Perfectify prompted me to call to two of your advertisers for services. I remember thinking “This is a great magazine. I would love to work for a publication like this!” Then I came across your ad seeking Advertising Sales Reps and the possibility of working from home, I knew I just had to apply.” Bebe Blacktower

Editor’s Note:

Thanks for your email and resume! We are definitely seeking marketing reps to help us expand exponentially in the coming months. See our website for more information on employment opportunities we have available.

Perfectify accepts letters and emails to the editor (info@perfectify.com). Correspondence may be subject to editing for clarity, content and length.

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By: H. Jackson Brown Jr. Here’s what you need to know about the National Do Not Call Registry program: • FCC regulations prohibit telemarketers from using automated dialers to call cell phone numbers. Automated dialers are standard in the industry, so most telemarketers are barred from calling consumers on their cell phones without their consent.

If you’ve received an e-mail telling you that your cell phone is about to be assaulted by telemarketing calls as a result of a new cell phone number database, rest assured that this is not the case. Telemarketing to cell phone numbers has always been illegal in most cases and will continue to be so. In response to recent e-mail campaigns urging consumers to place their cell phone numbers on the National Do Not Call Registry, the FTC and FCC issue this advisory to give consumers the facts.

• The federal government does not maintain a national cell phone registry. Personal cell phone users have always been able to add their numbers to the National Do Not Call Registry — the same Registry consumers use to register their land lines — either online at www.donotcall.gov or by calling toll-free 1-888-382-1222 from the telephone number they wish to register. Registrations become effective within 31 days of signing up and are active for five years. There is no cut-off date or deadline for registrations.

One e-mail making the rounds says: “JUST A REMINDER...In a few weeks, cell phone numbers are being released to telemarketing companies and you will start to receive sale calls. YOU WILL BE CHARGED FOR THESE CALLS... To prevent this, call the following number from your cell phone: 888/382-1222. It is the National DO NOT CALL list. It will only take a minute of your time. It blocks your number for five (5) years. PASS THIS ON TO ALL YOUR FRIENDS...”

For More Information: To learn more about the National Do Not Call Registry and the rules that enforce it, visit the FTC at www.ftc.gov or the FCC at www.fcc.gov.

1. Marry the right person. This one decision will determine 90% of your happiness or misery. 2. Work at something you enjoy and that’s worthy of your time and talent. 3. Give people more than they expect and do it cheerfully. 4. Become the most positive and enthusiastic person you know. 5. Be forgiving of yourself and others. 6. Be generous. 7. Have a grateful heart. 8. Persistence, persistence, persistence. 9. Discipline yourself to save money on even the most modest salary. 10. Treat everyone you meet like you want to be treated. 11. Commit yourself to constant improvement. 12. Commit yourself to quality. 13. Understand that happiness is not based on possessions, power or prestige, but on relationship with people you love and respect. 14. Be loyal. 15. Be honest. 16. Be a self-starter. 17. Be decisive even it it means you’ll sometimes be wrong. 18. Stop blaming others. Take responsibility for every area of your life. 19. Be bold and courageous. When you look back on your life, you’ll regret the things you didn’t do more than the ones you did. 20. Take good care of those you love. 21. Don’t do anything that wouldn’t make your Mom proud.

Have a Little Faith: A True Story by Mitch Albom (Hyperion Books)

2. StrengthsFinder 2.0: A New and

Upgraded Edition of the Online Test from Gallup’s Now, Discover Your Strengths by Tom Rath (Gallup Press)

5. What Happy Working Mothers

Know: How New Findings in Positive Psychology Can Lead to a Healthy and Happy Work/Life Balance by Cathy L. Greenberg and Barrett S. Avigdor, J.D. (John Wiley & Sons)

3. Freakonomics: A Rogue Economist Explores the Hidden Side of Everything by Steven D. Levitt and Stephen J. Dubner (Harper Perennial)

4. The Total Money Makeover

7. The Last Lecture

by Dave Ramsey (Nelson Books)

6. Blink: The Power of Thinking Without Thinking by Malcolm Gladwell (Back Bay Books)

by Randy Pausch (Hyperion Books)

Source: Nielsen Bookscan is a subsidiary of The Nielsen Company LLC, gathering point-of-sale book data from nearly 13,000 locations across the United States. Sales Sept. 20 through Oct. 11, 2009.

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8. Seven Lessons for Leading in Crisis

by Bill George (Jossey-Bass)

9. Start Where You Are: Life Lessons

in Getting from Where You Are to Where You Want to Be by Chris Gardner and Mim E. Rivas (Amistad Press)

10. What Americans Really Want...

Really: The Truth About Our Hopes, Dreams, and Fears by Frank I. Luntz (Hyperion Books)

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Log onto www.perfectify.com & Click the Win It button. Choose one prize you want to enter to win. Enter your contact information. Enter as many times as you like - limit one entry per person per day. Deadline for January Win It is 1.31.10. One winner selected for each prize, each month. Winners are not eligible to win for the following 3 months.

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OnMEN

By: Michael Lindstrom

am sure by the time you read this, you will have heard the words “Tiger Woods” and “cheating” more than you would like and expect. What lingers in the aftermath of this scandal are all of the questions and speculation that are definitely a topic of conversation at dinner tables and water coolers around the country. Why did he do it? What was he thinking? He’s married to a super model for criminy sake - what else could a man want? The list goes on and on, but one thing remains constant - most men out there were not surprised by the fact that Tiger cheated on his wife. I have engaged in no less than thirty conversations in my favorite steam room at Gainey Village Club where men are just brutally honest - it’s called “locker room talk” for a reason. Men don’t hold back around each other - as long as women are not around. That last phrase is critical, “as long as women are not around.” When men are honest with themselves, they know in their heart that the inner sexual ego is constantly on alert. Married or not, men have an inner desire to “want to be the MAAAN” when it comes to the opposite sex. Men have a strong desire to fulfill their human need called “significance.” Unfortunately, according to societal standards, men get their need of significance met usually in one of three ways: • Financial Power • Physical Prowess • Sexual Conquest Financial power is pretty much self-explanatory - it boils down to his career and how much he earns. Physical prowess includes strength, height, penis size, muscular structure … to name a few. Sexual conquest relates to the number of women he has slept with, whether or not he is known to be successful in “getting laid” and/or has the ability to attract women. If a man can be successful in these

three areas, then fellow men respect and look up to that man. Women may understand this in theory, but they do not actually “get it.” Just like a man saying he “gets” how a woman experiences pregnancy and delivering a baby - yeah right! Men who are successful at staying faithful and loyal to one mate have learned how to master that inner urge to be with other women.

I was on KTAR’s Joe Crummy Show recently and Joe asked me about how the male species is “hardwired” to be with multiple mates. I acknowledged his facts by agreeing that over 5,000 mammals have been studied and less than 3% of them are physically loyal to one mate, but it’s important to remember how sophisticated the human brain is when compared to a gopher or a bird. The stats are

Over 5,000 mammals have been studied and less than 3% of them are physically loyal to one mate, but it’s important to remember how sophisticated the human brain is when compared to a gopher or a bird. The stats are the stats but that doesn’t give men, what I call, the ‘biological excuse’ for cheating on their partners. Let me be very clear, especially to the ladies out there (married or not), there are tons of men out there who have tamed their inner urges for sexual conquest. I know plenty of great men and fathers that are 1000% loyal to their partner. This has been the biggest challenge men have faced since this whole “Tiger Thing” exploded in the media: men are being asked a lot of questions they do not deserve and they are even being judged by some women who think that ALL men cheat. Every man is different and should be assessed uniquely. Sure, men have these inner urges but that does NOT mean they act upon them. A marriage counselor friend of mine said it best recently, “What distinguishes mankind from the rest of the animal kingdom is that we have the ability to use things like logic, reason, emotion, values and rules at a much more sophisticated level.”

the stats but that doesn’t give men, what I call, the “biological excuse” for cheating on their partners. The bottom line is that Tiger is human and he made a series of mistakes and he will pay (very dearly and financially) for those mistakes. Don’t forget how the leader of the free world, Mr. Bill Clinton, committed the same act and how he is still one of the beloved faces of politics and the media. The American public forgives adultery but this doesn’t answer the age-old question of why men cheat. Ladies, talk to your men openly and gain a strong understanding of each other’s sexual needs; this is the first big step nearly all couples must improve upon. I call them “sexpectations” and they are critical in understanding your man’s drive and urges. Feel free to email me with any questions you might have on this hot topic as I have coached thousands of men and women on successfully understanding your sexpectations.

Michael Lindstrom is a Life Coach, Consultant and Professional Speaker. He works with Fortune 500 Companies, professional athletes, celebrities and even couples. Michael has a reputation as a straight-shooting, outspoken advocate for his clients. He is trained in the sciences of Neuro-Associative Conditioning (NAC), the Psychology of Influence and DISC Behavior. He has been featured on shows such as Inside Edition, Howard Stern, Fox News and the Today Show. Michael resides in Scottsdale with his wife, Monica and his son, Rhett. Read more about him at www.mikelindstrom.com or contact him at mike@mikelindstrom.com.

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body Recipe of The Month By: Pam Tirado

It’s no secret to reduce fat, you need to exercise and consume fewer calories. Around the holidays - which started before Thanksgiving and continue into the New Year for some of us - we’re now seeing the proof of overindulgence. Our clothing seems to fit a little tighter since we took it to the dry cleaners and you basically feel … well … fat! Don’t despair! There are a lot of great DIY recipes which feature some of my favorite essential oils that can actually help improve body tissue and tone, even if you don’t diet - but shhh! That’s our secret! About Essential Oils Every drop of an essential oil consists of plant hormones, therapeutic chemical compounds and a highly volatile aroma. Certain types of essential oils (such as those mentioned here)

can help oxygenate, heal, rejuvenate and nourish your skin. The great advantage in therapeutic skin treatments using essential oils is they can penetrate all the way to the subcutaneous tissue layer. Most synthetic ingredients used in skin care products that remain primarily on the skin’s surface. Essential oils combined with massage can also promote lymphatic drainage which helps to smooth and tone tissue and release toxins and stored fluids. Whenever possible, I recommend opting for organic certified essential oils as these will give you the best therapeutic benefits.

Essential oils that seem to really work well for detox and toning: • Basil • Rosemary • Lime

• Orange • Grapefruit • Thyme

• Lavendar • Sage • Lemongrass

Here are 3 Bath/Soak Essential Oil Recipes to combat extra holiday fat pounds: improve tone • Orange - 6 drops • Thyme - 2 drops

Reduce Fat Gain • Lavendar - 4 drops • Grapefruit - 8 drops • Cypress - 5 drops • Juniper - 3 drops • Basil - 4 drops

Reduce excess water • Fennel - 5 drops • Cypress - 3 drops

Mix your oils together and pour into amber or tinted glass bottle with screw-on cap. Use 6 drops in a bath. Simply add 4-6 drops of your prepared oil to your bath, and then soak for 5-10 minutes. Note: If you add before or while the water is drawing, they will evaporate as essential oils are quite volatile (evaporating readily at normal temperatures and pressures). Store any remaining oil away from direct light and heat.

Note: Remember, essential oils are not recommended for internal use unless you are working directly with a certified medical professional, as they are highly concentrated and although organic in nature, can be toxic if misused. There are certain conditions that should avoid the use of essential oils - if you are pregnant, trying to become pregnant, have high blood pressure or suffer from epilepsy, consult your physician or medical care provider before using any essential oils. Do not use essential oils direct on skin without first testing for sensitivity as some oils like clove, cinnamon and peppermint, etc., can cause itching and skin irritations. Some oils like neroli or orange (and many others) can also cause increased sensitivity to sunburn. Limit your sun exposure when working with these and other photo-sensitive essential oils to prevent damage to your skin.

Essential oils that have diuretic properties: • Fennel • Grapefruit • Oregano

• Cypress • Lemon

• Celery • Juniper

Here are 3 Massage Oil Recipes to combat extra holiday fat pounds: Massage oils for the body are made by adding 30 drops of essential oils to 2 tablespoons of sweet almond oil mixed with 10 drops of carrot oil (one of my all time favorite oils). Blend your 2 oils (almond and carrot) together then add:

Reduce Fat Gain • Grapefruit - 8 drops • Oregano - 2 drops • Rosemary - 10 drops • Cypress - 10 drops

improve tone • Basil - 10 drops • Lemongrass - 5 drops • Lavender - 15 drops

Reduce excess water • Cypress - 15 drops • Lemon - 15 drops • Juniper - 5 drops

Massage for 10-20 minutes depending on the area. Any massage will stimulate activity in the lymph system which is a very good thing for helping to release toxins that are stored in our body. You can also perform a lymphatic drainage massage in the shower if you have a detachable shower head which allows you to manipulate the direction and flow of the water on your skin. Lymphatic drainage helps with general weight loss and cellulite, (you know - that stuff that looks like cottage cheese on your thighs). Brace yourself! You’ll be using cold water! Cold water contracts the blood vessels and the lymph. Turn your shower on cold, use the impact of the water flow on the skin to massage starting on the inside of your thighs and working your way up to your groin area. You can also move the water in circular motions around your abdomen, and then use same technique starting at inner arm working your way up to the armpit. You can do this exercise as often as you want. I’ll admit, in the winter, it can be a little tough, but think how great you will look and feel without having to pay a massage therapist for your daily workout. Store your finished product in an amber bottle with screw on cap to protect from light and heat.

These are just a few simple DIY tips that can help with your holiday weight gain and can make a big improvement in your overall appearance as well. Pam Tirado, Spa Director at Luminoso Salon & Spa in Scottsdale, is a licensed esthetician and national business trainer and coach, who has developed skin care product lines specializing in organic skin and body treatments. You can follow her daily skin care tips on Twitter @SkinCarePam. Luminoso Salon & Spa offers hair, skin, nail,and massage services in the luxury of private suites. For more information, contact Pam at 480.421.9711 or www.luminososalon.com.

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OnEtiquette

By: Sandra Saoud

very year at this time, we seem to get fed up with our closets. Lots of clothes in them, but not much of it that we actually wear. Your goal should be to wear 80% of your wardrobe. Most women wear only 20% of the clothes hanging in their closets. Here are some shopping tips to avoid the same mistakes year after year.

about to purchase, once again, put it back on the rack.

If you are shopping for something specific and you don’t find it, don’t purchase random items just to take something home. Wait it out. The

1. First, sort through your wardrobe and pull out items you dislike the most. Usually, there will be a pattern of wrong buying - for example, everything you select has a bold pattern on it, or every item has a ruffle or a frilly style to it. By finding out what you do not like or wear, it will help you refrain from purchasing these looks again. When you are shopping, and are attracted to a bold pattern, it will be a reminder that you obviously bought this style before and once its home, you don’t like it. So, instead buy pieces similar in style to one’s you get the most compliments on. Keep track of outfits you feel good in, and that you wear often. This is a sign of a good purchase.

2. Another great tip is to only purchase

5. Always put your name on mailing

something that you like everything about - color, style, fabric, and fit are all equally as important. If one of these doesn’t meet your expectations, put it back on the rack. You will be glad later that you didn’t purchase it. If it isn’t just right in the store, it isn’t going to be just right in your closet.

3. Don’t buy something just to have

something new. If what you have in your closet is better than what you are

exciting. Admit it isn’t a good shopping experience, and leave! Otherwise, you will hang around and end up buying something mediocre.

7. Buy the majority of your clothes in solid

colors. This way you can mix and match and make the most of accessorizing.

Only purchase something that you like everything about - the color, style, fabric, and fit are all equally as important. If one of these doesn’t meet your expectations, put it back on the rack!

next time you go searching, you will probably find the perfect item you are hunting for. If you settle for less on the first shopping trip, you will be sorry when you find the perfect piece later.

lists in stores. This makes you aware of special sales and discounts. You will be surprised of the coupons you will receive.

6. Discount shopping is so effective if

done right. Most discount shopping is hit or miss. Sometimes there are loads of goodies out there and other times it is slim pickens. The most important thing is to not spend a lot of time in a store if you aren’t finding anything

8. Buy nice, high quality shoes and

handbags. These two accessories can make the most of an outfit.

Don’t hold on to things you aren’t wearing as they only confuse the closet. There are plenty of places to donate clothing if you don’t have someone to give them to. If you haven’t worn something for two seasons, you probably will never wear it again.

Here’s to making 2010 the year for your most successful wardrobe!

Sandra Saoud is the owner of Sincerely, Sandra, Inc. In addition to being a permanent cosmetic professional, Sandra has taught image development and modeling classes at the same location for over 25 years. She is a color analyst and makeup consultant and carries a full line of cosmetics. Sincerely, Sandra is located at 2950 North Dobson Road #4 in Chandler. Reach Sandra at 480.899.2107 or you can visit her web site at: www.sincerelysandra.com

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By: melinda wright

very girl dreams of attending her high school prom in a beautiful gown, feeling like Cinderella on the arm of her Prince Charming. For some, the high cost of prom keeps that special event from becoming a reality. Particularly with the current economic turmoil, this year will certainly be a struggle for many girls to gather up the funds to purchase the dress of their dreams. However, you can help make prom the memory of a lifetime for several Valley girls by helping the Cinderella Affair! The Cinderella Affair Is Born In the summer of 2002, the director of Tempe Community Council met with two mothers and their daughters. Together, they developed a plan that would help young girls who needed financial assistance in order to attend their proms. The idea was simple – to collect and redistribute gently-used formal dresses. With the support of East Valley Women’s League, Tempe Community Council and the City of Tempe, the Cinderella Affair was born. Today, the Cinderella Affair is a thriving all-volunteer project. Community volunteers and service groups from across the valley spend countless hours collecting and sorting dresses prior to prom season.

High school junior and senior girls are invited to attend a boutique in the spring, where they shop for a dress free of charge. Jewelry, wraps, shoes, purses and other accessories are also available (depending on donations) to complete the ensemble. During the boutique event, volunteers act as personal shoppers, working to make the whole experience unforgettable. There are even volunteer seamstresses, doing on-the-spot alterations to ensure each dress fits perfectly. Help Make Dreams Come True! In 2008, just 400 dresses were distributed, while in 2009 over 1,200 dresses were given out to prom-bound girls. The Cinderella Affair desperately wants to keep the trend going this year and to do this, they need your help! The group estimates they need to collect 1,000 dresses to meet the current demand! They do store dresses from year to year, adding to their inventory with yearly dress drives. Clean out your closet, drop off your unwanted prom, bridesmaid and formal dresses for a girl in need!

must be either a junior or senior enrolled at a Valley High School. Each girl will be allowed to select only one dress and there are no exchanges. Accessories and shoes will be available (depending on what is donated), but are not guaranteed. Volunteers will be available to serve as personal shoppers. Girls will be allowed into the boutique on a first come, first served basis to shop. Be advised that due to limited space availability, there may be long lines and some wait time (so bring something to read). Each girl will be allowed to bring one adult (i.e. parent, aunt, teacher, etc.) with her into the boutique. Other family members and friends may wait in the lobby. By law, volunteers cannot provide childcare. Adults will not be allowed to shop for girls without the prom-bound girl physically present. These guidelines are in place to maintain order, ensure fairness to everyone, and to maximize limited resources; as well as make each girl’s experience one to remember.

Shopping at the Boutique Girls participating in the Cinderella Affair must present a valid student ID card and

get involved!

The Cinderella Affair is an all-volunteer project supported by Tempe Community Council, the City of Tempe and the East Valley Women's League. The mission of the Cinderella Affair is to make attending prom affordable and possible for all Phoenix-area high school junior and senior students, as well as making prom an event to remember for a lifetime! The program was founded in 2002 to assist girls by collecting and distributing gentlyused formalwear. This year, the Cinderella Affair needs to collect over 1,000 dresses to meet the expected demand. In order to help teens in high schools throughout the valley, the Cinderella Affair needs the assistance of local businesses as well as the community at large to help us in the following ways: • Donate new and gently-used dresses (long and short styles). • Donate purses, jewelry, wraps, shoes, accessories, etc. • Donate financially to help with storage, printing, dress racks, etc. • Donate raffle prizes such as dinner gift certificates, tuxes, salon and spa gift certificates, iPods, movie tickets, plays (just about anything a girl would want), etc. The Dress Drive Gently-used formal wear is collected February 8th 21st, 2010. Donation drop-off locations for this dress drive are listed on their website (www.CinderellaAffair. org). Wardrobe boxes are available at each location and donation receipts are available on the boxes, as your donation is tax deductible.

donation Wish List • Dresses - long and short styles • Cases of bottled water • 24 packs of assorted soft drinks • 1500 assorted bakery cookies • Sandwich platters • Cheeses platters • Mexican food platters • 15 large Pizzas • 4 dozen bagels and cream cheese • Raffle prizes The 2010 Cinderella Affair Boutique is held: • Friday March 26th 3pm-8pm (for Tempe Union HS District Students only) • Saturday March 27th 9am-4pm (open to HS students valley wide) Pyle Adult Recreation Center 655 East Southern Avenue Tempe, AZ 85282 480.858.2300 www.cinderellaaffair.org

For more information, contact Diana Keller 480.244.9386 of the East Valley Women’s League or visit: www.site.cinderellaaffair.org/Howyoucanehelp.html. www.perfectify.com

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By: paula owens reduce stress and put you in a better mood. Don’t overdo it though! Include daily exercise lasting 30 to 60 minutes such as weight training, yoga, Tai Chi, qi gong, rebounder (mini trampoline) and walking are ideal options. You must be healthy, nourished with wholesome foods and well-rested with balanced hormones to benefit and recover properly from more intense exercise. Working out too hard without addressing these other important variables may compromise your immune system and endocrine/ hormonal system.

Sleep:

– we all experience it and we each have different coping mechanisms. Stress and anxiety interfere with your immune system, making you susceptible to illnesses like the flu. Chronic stress encourages infection and inflammation which increases your risk of allergies, autoimmune diseases, hormonal disruption, heart disease and weight gain. According to the Study of Women’s Health Across the Nation, the more stress in a woman’s life, the greater her weight. Chronic stress makes you more vulnerable to cancer, diabetes, and inflammatory and neurodegenerative diseases like Multiple Sclerosis. According to a 2006 study, people with chronic stress are more likely to suffer from age-related diseases including Alzheimer’s disease, major depression, mental decline, osteoporosis and metabolic syndrome. Although stress is life and life is stress, you must be able to manage the stressors that will inevitably occur in your life. Here are some of my favorite stress busters:

Breathe:

This is the foundation to de-stress and heal. Allow yourself five minutes in the morning and evening to focus on deep, belly breathing versus chest breathing. Empty your mind of your day-to-day activities and focus on a 1-5 word phrase you like and repeat it over and over again, or surrender into the silence. Studies show that this lowers blood pressure, releases healing hormones into your body, increases creativity, increases productivity and increases your ability to handle stressful situations.

Move:

Aside from strengthening your heart and lungs (two organs that can become physically affected from too much stress), exercise is great for your mental health, too. Exercising increases the levels of endorphins in your body, which stimulate your immune system,

When we sleep, the stress hormone, cortisol, is lowered, but when we are sleep deprived, cortisol levels rise. Aim for lights out by 10:00pm. According to the National Institutes of Health, the physical body repairs between the hours of 10:00pm and 2:00am. The mind/emotional/ spiritual body repairs between the hours of 2:00am and 6:00am.

Disconnect:

Turn off all communication devices at a set time each night. This includes your cell phone, computer and fax. Remove electronic devices from your sleeping area to eliminate electromagnetic stress.

Declutter:

Clutter will make your life feel more complicated than it needs to, while a clutter-free space is one where you can truly feel at peace.

Nourish and Hydrate:

Providing your body with the nutrients and water it needs is vital to reducing stress (and staying healthy). Stress can actually deplete your body of nutrients. Make sure to include smaller, more frequent meals of fruits, vegetables, seeds, nuts, and enough protein. These foods contain stress-reducing vitamins such as magnesium, calcium, vitamins C and E, folic acid and B-complex. Our bodies require more protein when we’re stressed. Avoid all sugar, white flour products and processed, junk foods which cause more stress and damage to your body. Doing so will help regulate your insulin levels. When blood sugar drops, adrenaline is released to compensate which increases anxiety. Eat mindfully, chew your food and enjoy your meals. Drink a minimum of half your weight in ounces of water daily. Many people are chronically dehydrated which may reveal as dry skin, brittle bones, hunger which is actually thirst and even depleted brain chemistry (neurotransmitters function in water).

Relax with Water:

Water has been used since the dawn of humankind for reduction of stress. We are composed mostly of water; we were created in our mother’s womb in water. Water

is our connection to life itself. Take long warm showers or a relaxing bath. Schedule a regular time to soak in the tub. Aromatherapy is very powerful for relaxation. Pick soaps and bath salts with the most relaxing smell to you. Light candles around the tub. This is one of the most powerful ways to relax and come home to your mind, body and soul.

strengthen Relationships:

Stress can lead to feelings of depression and even isolation. Keep a network of social ties. Surround yourself with like-minded people who make you feel good. Decide who and what is most important to you. Center your life around those people and items. Resign from any and all organizations and commitments that are not fulfilling to you. It’s okay to say “no” to invitations and events you really don’t want to attend.

People with chronic stress are more likely to suffer from age-related diseases including Alzheimer’s disease, major depression, mental decline, osteoporosis and metabolic syndrome. Supplement:

Consider supplements to take the edge off and balance neurotransmittors, such as Kava, St. John’s wort, 5-HTP, Biotics VHP (a blend of Valerian, Hops and Passion Flower).

Be Charitable:

Charitable acts have been shown to decrease stress, improve quality of life, and increase lifespan for the giver, while a person who receives, but does not practice charity, doesn’t experience the same benefit.

Express Gratitude:

Every night I pull out my gratitude log and write five to ten things, events or people I am grateful for. Studies tell us daily gratitude exercises result in higher levels of alertness, enthusiasm, determination, optimism and energy.

Laugh:

It releases endorphins, your body’s natural pain killer. Laughter lowers blood pressure, reduces stress hormones and boosts your immune function.

Here’s to less stress in 2010!

Paula Owens is a nutritionist, fitness and weight loss expert with over 20 years of experience and the author of THE POWER OF 4 – Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. She holds a Masters degree in Holistic Nutrition, a Bachelors degree in Kinesiology and numerous professional health and fitness certifications. She works with clients throughout the U.S. helping those with hormone imbalances, weight loss (fat loss), physique transformation, adrenal fatigue, digestive disorders, obesity, diabetes, cancer and many other health complaints. Visit Paula at www.PaulaOwens.com

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Advertise With Us By: leslie anderson Grapefruit secures a high place amongst various citrus fruits as its health benefits are enormous and incomparable. It’s bursting with the benefits of nutrients, vitamins, potassium, and lycopene. Along with these, it also contains calcium, fiber and phosphorous. It contains bioflavonoids (naturally-occurring plant compounds, which act primarily as plant pigments and antioxidants) and other plant chemicals that protect against cancer, tumors and heart disease. Grapefruit assists the human body to fight against various diseases like fatigue, fever, malaria, diabetes, constipation, indigestion, urinary problems, acidity and many more. It increases the metabolic rate, lowers insulin levels and thus, decreases hunger and increases satiety. One half of a medium grapefruit (or an 8-ounce serving of grapefruit juice) contains at least 100 percent of the Daily Value for vitamin C to support a healthy immune system year round. Even better, it’s a low calorie fruit at only 39 calories per half grapefruit. The grapefruit is a large orange-like fruit that belongs to the citrus family. It is a somewhat new addition to the family, derived from a natural crossbreeding between the orange and pomelo, thus accounting for its size. The fruit’s skin looks like that of an orange, but its flesh comes in white, pink or red. It is called a grapefruit simply because it grows in clusters, like grapes. The diameter of a grapefruit, depending on its variety, can range between four and six inches. Although grapefruit has an acidic taste, its juice actually has an alkaline reaction after digestion. This has a profound effect in the treatment of acidity in the digestive system that causes a host of other health problems. Grapefruit juice helps to promote digestion by increasing the flow of gastric juices. The anti-cancer agents in grapefruit (especially in the rinds) are particularly protective against these cancers in the digestive system. Eat the fruit together with its rind for its extra fiber that aids bowel movements. The pectin in this fruit has been found to be effective in reducing the accumulation of arterial deposits, and the vitamin C helps to strengthen and maintain the elasticity of arteries. In one study, the bioflavonoids found in grapefruit were discovered to halt cancer cells from spreading in breast cancer patients, by ridding the body of excess estrogen. A certain compound found in grapefruit helps reduce the excessive production of cholesterol from the liver. A diabetic can safely eat a grapefruit. In fact, more consumption of this fruit will help reduce the starches and sweets in the system. At the end of a long and tiring day, drink a glass of grapefruit juice with lemon juice in equal parts with a little honey, to dispel all fatigue and tiredness. A drink of grapefruit juice before bedtime also helps to promote sleep and alleviates insomnia. Besides drinking plenty of fluids, also drink grapefruit juice to reduce fever. During pregnancy, the bioflavonoids and vitamin C help to reduce water retention and swelling of the legs. Grapefruit also has a fat-burning enzyme and can help to absorb and reduce the starch and sugar in the body. It is widely consumed by people who are trying to lose weight. When eating or juicing grapefruit, peel off the skin but leave as much rind intact as possible, as it contains the highest amount of valuable bioflavonoids and other anti-cancer agents.

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DISTRIBUTION PROFILE Perfectify Magazine reaches savvy, affluent decision-makers every month through a highly targeted mix of direct mail, high-traffic rack locations, and local event distribution. See the website for a detailed list of pick up locations. This strategic distribution mix ensures your message reaches the maximum number of affluent, educated, influential readers with discretionary dollars to spend on your business.

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multimedia profile • Perfectify Magazine is available to readers online 24x7. • www.perfectify.com has over 200,000 hits per month. • Local and national electronic distribution. • Readership considering all media is projected at over 250,000 per issue. readership Demographics Age 44% are 25-40 31% are 41-54 19% are over 55

Sex 72% Female 28% Male

phone/fax: 480.588.0208 e-mail: info@perfectify.com web: www.perfectify.com

OnDETOX

By: Micki Towns

f you are like so many of us, the New Year brings a change to your diet and workout program – typically for the better! Some people are surprised to find that shortly after they change to a healthier diet, they can often experience generally brief, but unpleasant symptoms such as headaches, pimples, nausea, cold-like symptoms or loss of energy. When people forgo things like meat or coffee and switch to raw vegetable salads and carrot juice – and then feel sick – it may be enough to make them wonder if this natural food is really good for them! If this happens to you, don’t be alarmed and don’t turn back! You have just entered the first phase of your healing. This unpleasant little episode is known as the “healing crisis,” and its fairly common. About 40 percent of people who make a major dietary change to natural foods experience some form of healing crisis. About 60 percent of those who convert to a natural diet have no such reaction; about 30 percent will have a mild healing crisis; and about 10 percent will have a more severe reaction. The healing crisis can be a very discouraging setback to some if they don’t understand what is happening with their body. When we start eating a healthier diet, we expect to feel better - not worse. A few may be so discouraged that they are tempted to abandon their newly-improved diet and return to their old ways at the first sign of unpleasant symptoms. This is unfortunate, because the healing crisis is classic example of the darkest hour, right before the dawn. This temporary discomfort can be the first sign that our body’s natural process of self-healing is kicking into high gear.

When the body has accumulated many years of toxic wastes and poisons, this has a degenerative effect, to one extent or another, on every organ and every single cell in our body. The very first step in our healing process must be eliminating these toxic wastes from the cellular level. Its crucial to remember that regardless of how strongly we dislike the pimples, nausea, fatigue or headaches, it is better for our body to temporarily process these

There are some ways to minimize the unpleasant symptoms of the healing crisis. Eating lightly-cooked steamed vegetables will make your body’s transition more gradual, and large quantities of fresh water, fruit and vegetable juice will regenerate our body’s cells while flushing out the toxins. At the same time, one should eat less and give the body plenty of rest - including your digestive system.

Pimples, nausea and headaches are difficult to feel good about, but if we can comprehend the wisdom of our body’s self-healing process during the healing crisis, we really would appreciate these symptoms of minor discomfort. symptoms on the surface level than to continue harboring toxins deep within our cells and vital organs - where they will have a more gradual degenerative effect that could eventually culminate in a serious, life-threatening disease. Now I realize that pimples, nausea and headaches are difficult to feel good about, but if we can comprehend the wisdom of our body’s process of self-healing during the healing crisis, we really would appreciate these symptoms of minor discomfort.

For most people, a healing crisis does not last more than two or three days. And when it is over, many people report feeling better than they have ever felt in their lives. Why not start this new year with renewed health throughout your body with colon hydrotherapy. Call Rainbow of Life to start your new detox program by scheduling your appointment for colon hydrotherapy and receiving your customized detox diet plan.

As detoxification specialist with over 15 years experience, Micki Towns holds advanced certifications and training from the American Institute of Natural Health in Phoenix and Total Health Wellness Center in Las Vegas. She has worked with over 2,000 clients from all over the world, who suffer from chronic constipation, cancer, obesity and diabetes … guiding them back to optimal health. Owned by Micki, Rainbow of Life Wellness Center serves as a beacon of light in the heart of Mesa, offering holistic services in the way of Colon Hydro Therapy, Massage Therapy, Ionic Foot Baths and a Hyperbaric Oxygen Chamber. You can learn more about these services at www.rainbowoflifeaz.net or make an appointment at 480.733.4638.

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Shop for Pa

ws & Ca

use melback R d , St e. 167 Phoenix, A Z 85016

2502 E. Ca

602.957.31

Hours: Mon-Sat: 1 1am-6pm Sun: Noon -6pm

By: Kimberly Searles, arizona humane society It’s where high society meets heartwarming rescue stories ... Where forward fashion meets furry friendships ... Where Arizona’s largest retail developer meets the state’s largest nonprofit animal welfare agency. Where big business meets man’s best friend … If you

two – will wag tails at Petique, located at the east end of Biltmore Fashion Park. Open since mid-November, the increased visibility at one of the state’s finest shopping destinations is boosting these animals’ chances of finding a permanent, loving home. “The partnership

Petique offers an array of items for pets and pet lovers alike – things like pet beds, collars, pet themed novelty items and so forth. Although Petique will offer animals for adoption and a small retail component, it is not a drop-off point for unwanted or ill animals. haven’t checked out Petique, the Arizona Humane Society’s newest adoption center and boutique at Biltmore Fashion Park, you are missing out! Thanks to Westcor’s generous, first-ever Valley storefront donation, dogs, cats, puppies and kittens – and perhaps a friendly hamster or

between Arizona Humane Society (AHS) and Biltmore Fashion Park is a natural fit given the pet-friendly nature of our shopping center,” said Karen Litton, senior property manager, Biltmore Fashion Park. “As the owner of two AHS rescue dogs, I love the idea of creating an

extension of the Humane Society and an adoption center to the overall ambiance that exists at Biltmore Fashion Park.” Biltmore Fashion Park at 24th Street and Camelback Road has long been heralded as a pet-lover’s paradise, with ample pet-friendly lawns and patios. “It’s impossible to stroll through a mall without pausing for a moment to smile at the puppies in the pet-store window,” said Guy Collison, AHS executive director. Petique offers an array of items for pets and pet lovers alike – things like pet beds, collars, pet themed novelty items and so forth. Although Petique will offer animals for adoption and a small retail component, it is not a dropoff point for unwanted or ill animals. “What sets Petique apart is that these puppies in the window come from our shelter, so in essence Petique adopters are rescuing homeless pets.” Equally important, all proceeds from purchases made a Petique directly benefit the AHS. Whether you adopt or purchase that charming little treat jar, you are helping countless other pets in the care of the AHS. Now that’s a Shop for Paws and Cause!

Founded in 1957, the Arizona Humane Society (AHS) is the state’s largest, nonprofit animal-welfare and protection agency. The mission of AHS is to improve the lives of animals, alleviate their suffering, and elevate their status in society. AHS is a 501(c)(3) private organization which receives no government funding. Please support AHS with a tax deductible donation. For more information, please visit www.azhumane.org.

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By: Leslie Anderson

W Are Your Pets Safe? Ever since the news broke earlier this month that an American cat caught the swine flu, rumors about how pets can catch this disease have been spreading - but we’re here to set the record straight! “On November 2, test results confirmed that a pet cat in Iowa was infected by the H1N1 (swine flu) virus, which was most likely transmitted by human family members,” reports Dr. Louise Murray, Director of Medicine at the ASPCA. “All family members, including the cat, have now recovered. In unrelated incidents in other states, a few pet ferrets also recently tested positive for H1N1, and one of them has died.” Although we already knew that infected humans could transmit H1N1 to both pigs and turkeys, these are the first reported cases of the virus affecting cats and ferrets. According to Dr. Murray, there are no known instances of a dog catching H1N1 (but remember, it is flu season, and your dogs are still susceptible to catching other flu bugs). In addition, there is currently no evidence that H1N1 can be passed from pet to human - it seems to be going only the other way, with people transmitting the illness to their pets. A little common sense will go a long way in decreasing the likelihood of passing the illness on to your pets. If members of your household are exhibiting flu-like symptoms, the ASPCA recommends protecting your pets by washing hands thoroughly, covering coughs and sneezes and avoiding close contact with pets during the course of the illness. In fact, if you’re sick, it’s a good idea to give your pets a place other than your bedroom to sleep at night until you get better. If any pet displays symptoms such as lethargy, loss of appetite, coughing, sneezing or difficulty breathing - especially if a human family member has recently suffered from influenza - please contact your veterinarian.

hether your pet prefers squeaky rubber squirrels, stiff rawhide bones or fuzzy mice, he or she undoubtedly loves to play with toys. But is the source of your dog’s or cat’s merriment safe? Many common household products - including toys for children and pets - may contain trace amounts of lead and other toxins. In most cases, however, the levels of these ingredients in toys don’t pose a significant threat to your furry friend. The ASPCA Animal Poison Control Center (APCC) reviewed 200,000 cases from the past two years and produced no examples of lead poisoning from pet toys. According to Dr. Sharon Gwaltney-Brant, ASPCA Vice President and Medical Director of the APCC, younger dogs, just like children, are especially vulnerable to lead poisoning, but most studies reveal only tiny amounts of lead in pet toys - not a grave risk for acute or chronic lead poisoning in dogs. “Just because it’s ‘detectable’ doesn’t necessarily make it hazardous,” says Dr. Gwaltney-Brant. “Even oxygen is toxic at the right concentration.”

surprised if they learned the true contents of their pets’ treats. But he also adds that pet parents would likely be surprised if they knew the complete ingredients of what they eat and drink, too. The reality is that a dog is much more likely to suffer obstruction from a rawhide bone than poisoning from a hidden toxin. In general, the smaller the dog, the fewer rawhide treats he should receive, and only give your pet rawhides under a watchful eye. Remember, it’s always wise to supervise!

And what about other types of treats such as rawhide bones? Like pet toys, rawhide chews can include trace amounts of pesky chemicals. Dr. Safdar Khan, Director of Toxicology at the ASPCA, believes many dog lovers would be

And lest you think we’re leaving out our feline fans, here are a few safety tips to keep in mind when shopping for kitty’s favorite play things: •

The wand toy, often adorned with feathers, string or small stuffed toys, is ubiquitous. But take care with it, and watch for pieces of string or other components that might fall from the toy and get swallowed by your cat.

•

Another popular treat for the kitty set is catnip. Word to the wise—some cats become very excited when smelling or eating it, so be careful about petting your cat until you know how she will respond.

•

Please don’t let your cat play with rubber bands, paper clips or plastic bags. All can prove dangerous and a choking risk to our feline friends.

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OnSKIN By: Scott Keppel

Starting position:

Begin with weight balanced and feet about shoulder width apart. (In order to incorporate more of the hamstring, stand with feet placed wider than hip width apart.) Bend knees slightly to prevent them from locking out and causing injury to the knees. Contract your glutes, hamstrings and tighten abdominals. Hold either one barbell or a dumbbell in each hand. Choose a weight that provides failure at the repetition range below, based on your specific goal.

secrets for flawless skin

By: victoria nash

It is common to make a few New Year’s resolutions each year. Resolutions like “stop smoking,” “lose weight,” and “exercise more,” are common and ordinary. Why not be a little different and make “achieving fabulous and flawless skin” your aim for 2010. The optimal way to meet the goal of flawless skin in 2010 is to change the way you eat. Every cell in your body requires dozens of nutrients. Some, like vitamins, minerals and essential amino acids, are derived from the foods you eat. Others are produced by your own body - provided it is healthy and properly nourished. While it is true that changing your diet is not going to miraculously wipe out all your wrinkles and reverse skin aging, it is just as naive to believe that you can neglect your skin through improper nourishment. Obviously, certain types of foods will be better for your body and your skin than others. Healthy foods contain beneficial properties that include anti-bacterial and anti-inflammatory agents, cancer fighting abilities and much more. Here’s a short list of some foods to consider consuming to improve your skin: • Chamomile — has wound-healing and anti-cancer properties. • Cranberries — have a natural anti-bacterial ingredient, as well as being an anti-oxidant. • Fennel Seeds — helps to detoxify the skin and has anti-inflammatory qualities. • Green Tea — helps prevent bad bacteria from growing, without destroying the beneficial bacteria your body does need. • Lavender — has anti-bacterial and antiseptic qualities. • Lime Essence (from the rind) — is a lymphatic system stimulator and encourages oxygen penetration of the skin, as well as being anti-viral, anti biotic and anti-carcinogenic. • Pineapple — is an anti-oxidant and an anti-inflammatory. • Raspberries — are an anti-inflammatory. Replacing many of your less healthy foods to those listed above may also have the beneficial side-effect of helping you maintain or even lose weight. Just imagine! You can accomplish two New Year’s resolutions just by changing the foods you eat!

Execution:

While keeping your core tight, your weight on your heels, and hamstrings tight, bend at waist while keeping your back flat. Maintaining a slight bend in your knees, keep your legs locked and bend over as low as you are able to without rounding out your spine. Once at the bottom of your full range of motion, return to stand erect using your hamstrings to pull you upward. DO NOT BOUNCE. Once in starting position, exhale and repeat.

3 Model: Erin Pearsall Photographer: Annie Garrett

Rep Range By Goal: Calorie Burning and/or Beginner: 15-20+ reps Muscle Hypertrophy (size): 8-12 reps Strength/Power: 4-8 reps

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Of course, good skin maintenance and products also contribute to meeting your resolution of flawless skin in 2010. The best skin care products contain many extracts from these foods that will work on your body from the outside in, while eating the good foods will work from the inside out. Esente’s HydroMist Emulsion addresses many of these issues, including adding vitamins and minerals to the skin, as well as replacing essential amino acids. If you aren’t sure what types of products would be best for your own unique skin needs, please feel free to contact me directly at 602-295-0378 for a personal and complimentary skin consultation.

For Victoria Nash, the creation of Esente’ Physioceuticals culminates a lifelong passion for advanced aesthetics and health. She is a licensed clinical aesthetician and her understanding of healthy lifestyle and beauty modalities have been influenced by more than 15 years of expanded function dentistry. With Victoria’s frequent guest appearances on television and radio, as well as featured articles in national and regional media, Esente’ has quickly become the skin care line that everyone is talking about. Born in Lancaster, Pennsylvania in 1957, she now lives in Phoenix and is the proud mother of four adult children and ten grandchildren, who range in ages from six to fourteen. Visit www.esente.com for more product information, or for help with your skin care needs, through our online skin consultations.

OnACUPUNCTURE By: Shannon D. Gomez, L.Ac.

I hear acupuncturists have a different way of treating the body and organ systems. How do practitioners examine and view the characteristics of the spleen?

AcuPoint of the Month Spleen 9 Yin Ling Quan which means Yin Mound Spring This is located in the tender spot on the inside of the leg just below the knee. This point helps bloating, abdominal pain, diarrhea, and knee pain. Press and hold for several seconds.

Chinese Medicine is thousands of years old and practitioners use acupuncture, bodywork, and herbs to bring the body into balance. The spleen is an organ that has extreme importance in Asian medicine and along with the stomach, occupies a central place in the person’s overall wellbeing. In fact, there are entire schools of thought dedicated to the balance and strengthening of the spleen. It is believed to be responsible for transporting energy from digested food to the other organs in the body. When the spleen is stressed, food doesn’t get distributed throughout the body, which can cause bloating, abdominal pain, diarrhea and vomiting. When the spleen is out of balance, the arms and legs can feel sore and weak and lack muscle tone. The spleen produces dampness in the body. When the spleen is deficient, people will have congestion, achy joints and the inability to lose weight. The spleen has an important relationship to blood, and a weak spleen can cause increased bleeding, bruising, and varicose veins. Chinese Medicine believes that the spleen houses the intellect and influences our ability to think, study and memorize, and thus it’s believed the spleen is also damaged by persistent over-thinking and worry. There are several things a person can do to support the spleen, such as minimizing intake of fried foods, dairy and food that is cold and raw. Exercise is essential to keep energy moving throughout the body. Although it can be difficult to do, decreasing stress and worry will improve the health of the spleen, digestive system and overall body condition.

Shannon D. Gomez is owner of Respira Acuwellness LLC, and is a Licensed Acupuncturist (L.Ac.) in the state of Arizona. She has a Masters of Science Degree in Oriental Medicine and is a nationally board certified Diplomate in Acupuncture with the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Studying at Guang An Men Hospital in Beijing, China has given Shannon the perspective and ability to blend traditional practices into the western health model. You ca reach her at www.respiraacuwellness.com or respiraacuwellness@gmail.com.

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OnNATUROPATHY

By: Dr. Donese Worden

id you know that there are unique, natural alternatives to Botox, fillers, lipodissolve - and without potential side effects that these procedures may cause? Frequently, I receive inquiries from women - and even men - who are seeking natural cosmetic treatments and procedures that really work. They want to avoid the costs or risks associated with drastic, invasive procedures; they raise concerns about having an unnatural, plastic look with cosmetic surgery. Or, they’re nervous about the potential risks of Botox and other injectable fillers. The beauty of naturopathic anti-aging methods is that we treat the external signs, as well as the invisible and internal causes of aging … all with one simple program.

The aging process depends on both internal and external causes including hormonal, immune, and metabolic imbalances, sun, pollution, stress, nutritional status, diet and lifestyle choices. While the common methods of medical aesthetics simply treat a visible wrinkle, our naturopathic approach works with the body’s own ability to regenerate collagen, tighten and firm sagging skin, reduce fat deposits, reduce the appearance of cellulite, and create a vibrant glow for natural and lasting results. Our clinic was the first in the United States to combine cold laser procedures and mesotherapy (targeted fat and cellulite reduction using injectables). This combination is one of the answers to our clinical success. The Italian BioLift is fabulous for the face and/or neck aging. Results have been outstanding - especially for smoothing and repairing crepe-like, wrinkled, saggy necks. It’s been a beauty boon to those who have paid attention to keeping their faces rejuvenated but not their neck areas. The Italian BioLift is so called because it is a unique, natural medicine developed by the Italian company, GUNA, who provides thoroughly researched, highly-effective homeopathic medicines that are on the forefront of integrative medicine. I was one of the first U.S. physicians to train in Italy under the GUNA Method and now teach the approach to other doctors. The Italian BioLift involves a series of relatively painless, shallow injections directly into the face and neck areas. The natural medicine that is injected includes a dilution of medicines, vitamins, minerals, collagen, and herbals.

In combination, these ingredients help improve the texture, tone, and tightness of the face and neck skin by boosting collagen production. It’s especially effective at eliminating fine wrinkles and “turkey neck.” The Italian BioLift typically requires 3 to 4 sessions, though results can usually be seen quickly. Clients say their skin appears tighter, healthier, and glowing. Once, the collagen has been rebuilt, effects are lasting (depending on how well you care for your skin). A recent patient, for instance, tried everything to rid her neck of deep wrinkle lines – meanwhile, her face was virtually wrinkle-free. The structure of the skin under her chin was also starting to break down and she was developing a classic droopy pouch. In her case, the pouch under her chin was a fat pad, so I treated it first with a special injection

The beauty of naturopathic anti-aging methods is that we treat the external signs, as well as the invisible and internal causes of aging … all with one simple program.

that dissolves fat. Then I performed a series of injections, targeted at accelerating collagen-building. After each treatment, a cold laser was applied to further increase collagen building. With each series, her neck wrinkles filled in, becoming less noticeable. After six treatments, she was thrilled with the results. The Italian BioLift for face and neck is great for men, too. Many women recommend it for men in their lives to help minimize forehead wrinkling and neck

sagging. Men enjoy it because it’s so natural looking. There are no side effects except for occasional minimal bruising at injection site, which is minimized by the cold laser treatment and resolves quickly. Whether you have advanced wrinkling or you want to use it preventively, the Italian BioLift can give you a smooth, toned, and natural result that will last. Our aesthetic injectables are formulated in Italy and have been rigorously tested in international clinical trials. These FDA-approved products address the psycho-neuro-endocrino-immunological function of the body, thus treating and preventing many of the underlying causes as well as the visible signs of aging and weight gain. Because the active ingredients are homeopathic preparations, we are able to provide our patients with natural, lasting results without any of the side effects traditionally associated with other aesthetic procedures. A significant cause of aging is a decrease in the body’s ability to produce energy (ATP). Each cell in the body needs ATP to repair and rejuvenate, thus allowing new collagen to be produced. Cold laser is an FDA-approved therapy essential to our anti-aging treatment and prevention program. Unlike traditional hot lasers, the cold laser does not destroy tissue by creating heat. It stimulates the skin to produce more collagen and more energy, thus combating and even reversing the aging process. There are no negative side effects or downtime following treatment. Cold laser has also been shown to assist in lipolysis (the liquification and destruction of fat cells). The combination of mesotherapy injections and cold laser therapy works synergistically to reduce fat and the appearance of cellulite: cold laser liquefies fat for easy drainage while the injections destroy fat cells. In fact, cold laser is FDA approved for this very purpose during liposuction treatments. Our unique therapeutic approach is tailored to each patient’s individual needs, including dietary and exercise modification, hormonal balancing, detoxification, and any underlying medical conditions that may need to be addressed. Start the New Year by turning back the clock and reversing the effects of aging! Call today for a FREE 15 minute phone consultation with Dr. Worden!

Dr. Donese Worden specializes in unique medical therapies from Europe and around the world. Some of her specialties include pain management, aesthetic medicine, energy medicine, women’s medicine, men’s medicine, clinical nutritional therapies, prolotherapy, hormone balancing, parasitology, cold laser, detoxification,environmental medicine, endocrine disorders, food allergies, autoimmune diseases, colonic therapy, acupuncture, color therapy, physical medicine, neural therapy, platelet therapy and apitherapy. Please see www.wordenmedicalspecialties.com for detailed information. Dr. Worden has two offices: 6638 East Baseline Road, Suite 101 in Mesa and 9815 East Bell Road, Suite 110 in Scottsdale. You can make a complimentary 15-minute appointment to meet with her at either location by calling: 480.588.2233.

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Ali Vincent “Believe It, Be It” Book Signing Barnes & Noble, Desert Ridge November 21, 2009 When Mesa resident, Ali Vincent was selected to be a contestant on the hit NBC show The Biggest Loser, her weight was at an all-time high of 234 pounds—and her life had reached an all-time low. Like millions of Americans, Ali struggled for years with poor eating habits, family problems, stress, and low-self-esteem. After years of being afraid, ashamed, and unhappy, she resolved to change her life, once and for all: to lose weight, get healthy, and pursue her dreams. Before she was even offered a spot on The Biggest Loser campus, Ali made up her mind that she was going to not only drop the weight - but win the competition. Constantly repeating the phrase that had become her mantra: “Believe it, be it.” Seven months later, she emerged from the grueling competition as its first-ever female champion, claiming the title, the grand prize and, most of all - winning back her life. In Believe It, Be It, Ali shares for the first time her intimate story of personal and physical transformation and provides a rare glimpse inside life at the famous Biggest Loser Ranch.

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Ali also shares the weight-loss strategies, eating habits, and workout tips that helped her lose - and keep off - more than 100 pounds. For anyone who has ever battled with weight loss or struggled to accept themselves for who they are, Ali Vincent’s story provides hope that a happier, healthier, more fulfilling life is within reach. It all begins with believing that it’s possible. Believe it, and be it!

OnDIET

By: Romy Nelson, MEd, DTR

he #1 question I receive from clients: ‘How do I lose weight and keep it off’? Just about anyone can diet and lose weight. The problem is that not only does that weight return, but generally it returns accompanied by a few ‘friends’ (i.e. extra pounds). You can beat the vicious cycle of weight loss and regain in one simple step: consistently add more lean protein to your breakfast, lunch and dinner. Of course, it’s still vital to eat five or six small meals a day as frequent, portion-controlled eating reduces blood sugar and hunger. This is not a diet, but a life-long dietary change that is sustainable - which is exactly why it works! What can protein do for me, you ask? Protein builds and maintains muscle mass and is necessary to produce hormones, enzymes, and antibodies to protect against disease. It helps maintain fluid and electrolyte balance and can serve as an energy source when carbohydrates and fats are not available. Adding more lean protein to your diet boosts your metabolism. It has the effect of lowering triglycerides and blood sugar. It also prevents muscle loss when you are eating fewer calories with the intention of losing body fat. Most importantly, it creates a feeling of satiety (fullness) so you don’t crave as much sugar. It also helps prevent over-eating calories at night. The building blocks of protein are amino acids. Each protein has its own specific number and sequence of amino acids. Amino acids can be classified as either essential or non-essential. Non-essential amino acids can be produced in the body from other proteins or carbohydrates. Essential amino acids, however, cannot be produced during metabolism by the body and therefore must be provided by our diet.

Eight amino acids (Leucine, Isoleucine, Valine, Although there is no evidence that high-protein Threonine, Methionine, Phenylalanine, Tryptophan diets cause kidney problems in healthy people, and Lysine) are considered essential for adults, those with kidney disease must check with their while nine (those mentioned above plus Histidine) health care provider before consuming 25% of are considered essential for children. When a calories from protein. For some forms of kidney protein contains the essential amino acids in a disease, 25% may be too high. proportion similar to that required by humans, it is said to have high biological value. When one When people consume more protein, they or more essential amino acids are scarce, the become full sooner and stay full longer. This protein is noted to have low biological value. means overall decreased hunger and sugar Examples of high biological value proteins are cravings. It is then easier to consume fewer eggs, whey protein, pork, fish, poultry and beef. calories throughout the day and at night. The leanest choices are egg whites, 100% natural Increasing your lean protein at three of your 5-6 whey protein, fish and white meat poultry. For small meals is a great way to consume fewer vegetarians who don’t eat animal proteins, beans, lentils and oats have more protein than other starches. Nuts have about 5-7g protein per ¼ cup. Dairy To determine your exact protein gram intake per day, figure out products are high in protein, but your total calorie needs and multiply that number by .25. Then, be sure to choose organic when divide the result by 4 (there are 4 calories per gram of protein). shopping for milk, yogurt and For example: cottage cheese. One-half cup of low-fat cottage cheese has 15g • 1500 calorie diet, 25% of that is 374 divided by 4 = 94g/day. of protein. On average, Greek • 1800 calorie diet: 1800 x .25 = 450, divided by 4 = 113g/day. yogurt has 11-13g of protein • 2000 calorie diet: 2000 x .25 = 500, divided by 4 = 125g/day. per serving.

PROTEIN CALCULATION

The Institute of Medicine recommends a wide range of nutrient requirement percentages for the population: 44-65% carbohydrates, 10-35% proteins, and 20-35% fats, which allows nutrition professionals to customize based on the individual’s needs. When a client’s goal is to reduce body fat, feel more satisfied, control blood sugar and keep the weight off for life, I recommend, 55% of calories from carbohydrates, 20% fat, and 25% from protein. This is by no means a high-protein diet, nor low carb. It’s a healthy, balanced way to eat for life.

total calories. You will lose weight without going hungry or losing muscle mass. In addition, the body utilizes more calories to process and digest protein, and protein is less likely to store as body fat compared to fat and carbohydrate. Beware: if you over-eat your total calorie needs each day because you added the lean protein and didn’t reduce your carbohydrates, you will still gain weight. The idea is to increase your lean protein while still creating the calorie deficit you need to reduce your body fat - for life!

Romy Nelson, MEd, DTR is president of Essential Fitness, Inc., a company specializing in the design and delivery of corporate wellness programs, workshops and seminars. Romy is a Dietetic Technician, registered, certified personal trainer and member of the Arizona and American Dietetic Associations. Her book, Be Lean: How to Get the Body You Love and Love the Body You Have, is available on Amazon.com. Romy may be reached via her website: www.4naturalfitness.com.

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Onselfesteem

By: Joan Upton

appy New Year! I’m guessing you’ve already written down your requisite New Year’s resolutions. Maybe you’ve already created an Excel spreadsheet with timelines for achievement and have outlined the specifics to meet all of your 2010 goals. Feeling overwhelmed yet? A New Year always makes us feel exuberant about achievement, success, action, etc. There’s nothing wrong with that if we continue to maintain that “can do” attitude throughout the time it takes us to make those resolutions a reality. An uplifted psyche is always better than a depressed mood. But if you’re like me, those resolutions tend to wilt, and then wither on the vine because we’ve simply placed too much on our plate. We’ve overcommitted, overdone, overcomplicated - again.

most prolific time of year for infomercials, books and gadgets touting the newest “get skinny” plan. We see and want the skinny body - and really fast, right? We inherently know these schemes and gadgets never work and we still buy. We want the surgery, the pill, the plan, the instant gratification that we think will come once we’re down to our perfect size. So imagine now that you’ve skinnied down to your idealized weight and it only took one month. You feel great, confident, elated – and terrified of eating a cookie. The moment you retreat from your mega-organized, get-skinny-quick plan, the weight starts creeping back on. Now you’re feeling desperate, mad and most likely beating yourself up for not being able to keep the weight off once again. Right? Fast results rarely last and beating yourself up for not meeting timelines doesn’t move you forward. Back to the baby steps. Begin to change your life, weight, job one step at a time. Approach your resolution as you would growing a garden. Plan what you want to grow. Research the plants. Prepare the soil. Plant the seeds. Water. Tend. Then yield the results. I know I’m speaking metaphorically here, but you get the point. Resolutions can spur us on to brighter, healthier, more prosperous lives. It’s exciting to write down what we want to accomplish during the New Year. It’s also a process, an evolution, not a scheme of quick fixes.

Fast results rarely last and beating yourself up for not meeting timelines doesn’t move you forward. So here’s my new approach and recommendation for reinventing or reconfiguring those pieces of our life that we wish to bring about a little change to: baby steps. Simplify and streamline your aspirations to get results. Now I realize baby steps seem like oversimplification of the over-complicated, right? But research and personal experience shows that the best way to begin to spur a change - whether it’s about our health, our body, our job or learning a new skill, is to make it a habit. And habits take hold over time, yielding slower but usually more lasting results. Let’s take losing weight as an example. This is the

Have fun with the New Year. Realize that as you continue to move toward your dreams that your vision of what you want may change. Be flexible about it. Go easy and embrace the new picture. I’m wishing you a year filled with all of your dreams realized!

The American Psychological Association has five tips to help turn goals/resolutions into lifestyle changes.

1. Make a plan and be specific.

Write down a daily “do” to achieve your goal. Dig into the nitty-gritty with this resolution plan. List time of day, where, when how you’ll do this particular daily thing. Post the plan where you can see it every day.

2. Break your goal into small,

manageable steps. For example: lose one pound a week, take a 20 minute walk every day, send out one resume every other day, save $20 more a month … Achieving success with these smaller, succinct goals will keep you inspired.

3. Focus your intentions on one

resolution at a time. As your new behavior/changes become habit, move on to your next goal.

4. Have a support system.

Get a friend or family member involved in your goal. This helps with accountability, inspiration and motivation. Like-minded spirits offer more energy and power to the intention set forth.

5. Ask for help if you need it.

Sometimes we need the extra help a professional can offer us in the form of counseling, training and coaching. Don’t be intimidated or afraid to seek out that extra bit of support.

Joan Upton is a Journalism grad from the University of Arizona, an ACE certified personal trainer and the owner of Body Heart. Body Heart creates cards and jewelry specifically designed to help women and girls heal body image issues, boost self esteem and empower the feminine spirit. Joan is devoted to helping women shape their bodies and spirit through body image consulting, personal training, fitness classes and workshops. For more information on Joan’s classes, consulting , Body Heart products and how to Dress Your Spirit™, go online at www.bodyheart.net. Contact Joan at 480.678.4878 or by e-mail, jmu@bodyheart.net.

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OnFITNESS

By: Scott Keppel

cannot tell you how many times I have heard the following statements: “This is the year I lose the baby weight,” or “I’m going to lose those extra 20 lbs this year,” or “I’m finally going to use my gym membership,” etc. I wish I could say I believe these statements, however, the sad truth is maybe half of these folks will actually follow through. Those that do not follow through will most likely come up with some lame excuse, such as: “Work’s too busy.” “I just can’t find time.” “The gym is too crowded.” Others, unfortunately, will have valid issues preventing them for achieving their goals, but this article is for those who do not have a legitimate illness, injury, or concern. Whatever you desire - if you want it bad enough - YOU CAN ACHIEVE IT! Now, I will let you all know that you achieving your 2010 fitness goal may not always be easy. It will not always be fun. You will need to make sacrifices. However, and most importantly, you will be rewarded! You will be rewarded with the fact that you set a goal and achieved it! You will be rewarded knowing that you are healthier than when the year began. You may be asking yourself, “Why should I listen to this guy?” Well, my background includes training, coaching and assisting individuals to achieve their fitness goals for over 16 years. My clients have won weight loss competitions and numerous bodybuilding, figure, fitness, bikini, and pageants. I have trained the elderly, youth, pre/post natal women, and general fitness enthusiasts. I, myself, topped the scales at over 220 lbs years back, with a 38 inch waist while my body fat percentage was over 24. I now comfortably weigh in at around 185 pounds and my waist is about 7 inches smaller and my body fat is under 13 percent. The reason I am divulging my digits, is because about eight years ago I decided to not make a New Year’s Resolution. Instead, I made a New Life Resolution. Since then, my life has been healthier and happier!

Here are 7 tips to help you obtain your 2010 goals AND your New Life Resolutions!

Focus on today!

Setting a New Year or New Life Resolution is a huge task and it can be intimidating, so instead of only aiming for where you’ll be at the end of the year, focus on what you can do today to get you closer to that goal. If you fall off the wagon, get right back on! If you eat something you should not have, do not let the whole day go to waste. Don’t wait till “tomorrow” to get back on the program! Clean things up immediately, work harder, and STAY FOCUSED!

Get your priorities straight!

Your fitness goals are just one of the many goal categories in life. Remember your family, faith, and friends when setting goals. If you think working out six days a week will get you there faster, but will take away from any one of the above, get those close to you to join in the fun. Take your training to five days and go harder. Get up earlier, go later, do whatever you need to do in order to achieve your fitness goals without compromising those that are close to you or other priorities in your life.

Be Consistent!

“There is no GIANT step that does it. It’s a lot of LITTLE steps.” – Peter A. Cohen. Remember, there’s no such thing as a quick fix. You need to be the tortoise in the race and keep a steady, consistent pace. Set a goal of how many times you need to exercise each week and make it happen! Eat clean 90% of the time - which means consuming little to no alcohol, refined sugars, hydrogenised oils, etc.

Get Help!

Whether it’s hiring a personal trainer, a dietician, a life coach, or a nutritionist, chances are good that you’ll need guidance along the way. Weight loss is not an easy

road, and with all the false information out there, it’s a good idea to hire an individual you trust to keep you accountable and create a realistic plan for you.

Eliminate the words: Can’t, Failure, and Quit!

You will stumble along the way and you will face challenges, but never think you are a failure or you can’t do it and never, never quit! Recover from your mishap, shake it off and get your head back in the game. Reflect on your mistakes, learn from them and just don’t repeat them!

Set short term goals and stick to them!

Decide that in 2 weeks you will drop 1-2% body fat, be down 4-5 lbs, you’ll train to complete a one mile jog, or whatever it may be. Set a short term goal, achieve it and reward yourself. However, refrain from rewarding yourself with anything that undermines the goal (i.e. bad food or alcohol). If you do not achieve the goal, examine why you came up short, do not reward yourself and create a new mission.

Start your new year in high gear! Stop putting it off. Do not just “try” to make it to the gym and eat cleaner. DO IT! Assuming you have seen your physician (which we recommend to everyone before starting a diet and/or exercise program), take action, get into the gym and get your workouts completed. Go to the grocery store and buy the foods you need to achieve your goal. No matter your fitness goal(s), I do recommend you consult with a professional who should be able to help you set a realistic goal(s) and create the right plan for you to make it happen! Have a safe, happy and healthy New Year!

Scott Keppel has been changing bodies and lives for over 14 years. He believes anyone can achieve their fitness goals if they put their mind to it, prepare for it, and work for it! Now the proud owner of Scott’s Training Systems, Scott and his team create individualized workouts and meal plans to take clients’ bodies and lives to the next level! With locations in Tempe and Mesa, Scott has a client following like no other local fitness expert. Scott and his team are regulars on 3TV and have been featured on several other local news stations. He is a lifetime natural competitor who has trained dozens of clients for bodybuilding, figure, and fitness competitions - a number of whom placed in the top five and several have won overall titles! Scott and his team are the official trainers for the Weight Loss Institute of Arizona and the Child Obesity Center. STS is also the official trainer for the Miss Arizona USA and Miss Teen USA pageants. Scott is certified in pre/post natal training and has worked with many women through their pregnancy to term. Contact Scott today at 480.820.0835 or www.scottstrainingsystems.com for your free consultation/assessment!

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phoenix By: Carey Powell

1. Something New? The launch of your business or website (or a new division or department) is an excellent topic to talk about! What is unique about your business? What problem does it solve for people? What are the benefits to your visitors or customers? 2. Adding On? Make sure to focus on the benefits and why your target audience would be interested in the new services and products. It’s all about benefits. Will it take 10 years off their appearance? Will it save them 10 hours every week? Will it make them healthier, happier or make them more money? 3. Are You An Expert? If you don’t think you are an expert, take some time to think about it and you’ll see that you are an expert in some way, shape or form. This can’t be stressed enough. Even If you are a web designer, be the web usability expert. If you operate an errand service, be the expert in personal service. If you can find that expert angle and build a relationship with the media, you’ll have the media calling on you for your expert opinion on related stories. 4. What’s Happening? Announce your special events, such as public speaking engagements, open houses, seminars, or fairs you are arranging, etc. Create quality events just to get publicity. Be unique, set yourself apart from other events and make sure your contributing to the community. 5. Everybody Loves A Winner! Create a fun, interesting contest and write a press release about your contest while it’s running. Then send a release announcing the winners once the contest is over.

6. Help Others! If you are running a fundraiser or making a considerable donation (ex. 5% of your sales for the month of September), write a press release about it. This will bring attention to your business and help you run an even more successful fundraiser. Make sure your story encourages others to help you make those contributions – offer your customers an incentive, have a theme, or give a little gift. 7. Free For All! Do you have a great freebie? Everybody loves free stuff. Whip up a press release announcing your freebie and how people can get it. 8. Get Involved! Do you offer training or apprenticeships to students or unemployed individuals? Does your business sponsor a local sports team? A press release is a great way to let people know about your community service and local involvement. 9. Pop Culture! Tie in your story with a TV show or popular movie for added appeal. With today’s crazy TV reality shows, there are endless possibilities. If you’re a couple’s therapist, write a story on the effects of programs like The Bachelor. If you sell camping gear, tie in a fun promotion with Survivor. 10. Holiday Helper! Holidays are a great time to get a little extra publicity. Throw a Halloween party for kids so they have a safe environment to enjoy the festivities. Run a food drive for needy families at Christmas time and send out your press release to tell the world about it!

This is only a partial list of great reasons to send out a press release. Pick a couple of ideas that appeal to you and have fun with it. Then just sit back and wait for the media to come calling! Carey Powell, ACC is an Associate Certified Coach and owner of Fearless Coaching. Known as “The Fearless PR Coach,” Carey assists business owners in attracting phenomenal PR on a budget. Carey leads her popular online PR Bootcamps, as well as home-study courses, workshops and private coaching. To learn more, visit www.FearlessPRCoach.com or call 480.656.4267.

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perfectifyparenting By: Desi Hopkins

DISIPLINE SPIN: ut is all abo January hanges, new c g bad n eliminati of course d n a , s it b ha ns! resolutio got onth we So this m tent to rave the con d be on your n about a a healthy, to y a w ew Year! happy N

Tips n’ tricks to improve your body, mind and spirit! Here are many fun activities to get kids off the couch and away from the video games.

Exercise with your children

Parents and kids both lead busy lifestyles. Exercising is not only a way to spend time together, but it’s a great way to learn about each other. Go for a hike and talk about life, or even shoot some hoops. Children often long for a way to spend more time with their parents and this is an excellent way to do so.

Find a sport that they like

Kids usually don’t exercise because it’s boring. Exercise needs to be something interesting. Once a child finds a sport that he likes, exercise becomes part of his daily routine. This is generally because sports don’t seem like exercise - its usually fun and a great way to spend time with friends.

Incorporate video games

Video games have been looked down upon by parents for many years, in part because they are often played from the couch. Times are changing though. Kids can now exercise while playing video games. Thanks to “Dance, Dance Revolution” and the Nintendo Wii, video games now burn calories. You’ll have no trouble at all motivating your kids to exercise when you bring out a great game like Wii Sports.

Make it fun

Exercise has to be fun or it will seem like a chore. That’s why things like sports and video games work so well. Kids are motivated by fun; try setting up a mini boot camp course in your backyard instead of just suggesting push-ups or a walk to give them something challenging and exciting.

Offer a reward system

Just like chores, a reward system will also motivate kids to exercise. Create a chart and have kids write down how much they exercised each day and what type of exercise it was. Assign different points for each type of exercise. Choose prizes for them to work towards and set a point goal for each prize.

According to the American Heart Associa tion, over 30 percent of U .S. kids are no w overweight, co mpared to on ly 4 percent from 1971-1974. Th is should be alar ming for mos t parents! Mos t parents need to find some ways to get th eir kids more ex ercise.

Health Nutz:

Fruit and Yogurt Muffins Here’s a sneaky way of getting your kids to eat an extra serving of fruit! You can change the recipe with countless combinations. Match the type of yogurt to the fruit you are using and personalize to your child’s liking! • 2 cups all-purpose flour • 1 cup white sugar • 1 teaspoon baking soda • 1 teaspoon baking powder • 1 (8 ounce) container blueberry yogurt

• 1 egg • 1 teaspoon vanilla extract • 4 tablespoons butter, melted • 2 cups blueberries

Preheat oven to 350 degrees. Grease 12 muffin cups or line with paper muffin liners. Stir together flour, sugar, baking soda and baking powder. In a separate bowl, combine yogurt, egg, vanilla, butter and blueberries. Stir mixtures together just until combined; batter will be very thick. Scoop into prepared muffin cups and bake in preheated oven for 25 minutes. Makes 12 muffins. Nutritional Information Per Muffin: Calories: 205, Total Fat: 4.6g, Cholesterol: 28mg

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Tips for Fun, Healthy & Super Easy Kids Snacks

re you worried about your kids or grandkids getting too much sugar and junk in their diet? Most processed, packaged snacks marketed to/for kids are loaded with unhealthy sugar and fats! Take control and make healthy treat at home let your kids get involved and make it a fun group activity! It’s also a great opportunity to teach your kids about the important food groups and the difference between healthy and unhealthy foods.

Make fruit more fun

Kids like fruit but you can make it even more appealing to them by serving it with a healthy fruit dip. Serve a plate of fresh strawberries, grapes, and berries along with a bowl of flavored yogurt for dipping.

Whip up fruit smoothies

Smoothies are universally popular among kids so take advantage of this. Make them out of low fat milk, fresh fruit, and yogurt. Watch the smiles appear on your kid’s faces when you hand them a fresh, fruit smoothie. You can sneak in loads of healthy ingredients from berries to flaxseed oil and your kids will slurp it down without thinking twice!

Spice up applesauce

Serve your kids a cup of cool applesauce flavored with cinnamon for a quick pick me up. You can also add raisins, nuts, and fresh fruit to applesauce to add to its taste and jazz up this snack.

Make healthy peanut butter crackers

Buy some whole grain crackers and spread low fat peanut butter between two of them for a quick and healthy peanut butter cracker. Peanut butter (especially the all natural versions) are full of healthy fats and will keep your kids full and satisfied for hours!

Dip and dunk veggies

Kids may turn their noses up at vegetables but not when you give them a creamy, low-fat dip for dipping. This can be made out of low fat yogurt and a variety of spices.

Create healthy popsicles

Purchase a Popsicle mold and make 100% fruit juice popsicles for a cool and healthy summertime treat.

A snack box is an easy and fun method to control your child’s snacking while allowing them to feel in control by making their own choices. Kids like to snack and they don’t always want healthy options. By decorating and filling their own box, snack time will turn into a completely different experience for you … and for your kids!

You Will Need: • paper mache box • paint • stickers • markers

1. Select the container for your snack box. A paper

mache box of any shape will work well and can easily be decorated.

Allow your child to decorate the snack box using paint, markers, stickers, and any other embellishments of your choice. This step gives your child ownership over the snack box. Make sure to give the snack box plenty of time to dry.

Determine how many snacks you will allow your child to have in a day.

Gather several healthy snack choices for your child. Only offer snacks that you want your child to eat. Make sure to have more options than you will allow your child to select. This will give your child more control and will make her feel like she actually chose her own snacks.

Allow your child to select the predetermined number of snacks. Let her put the snacks in her snack box. To make it more fun, give your child tokens or money so she can “buy” her snacks. This will also serve as a physical reminder of how many snacks she may choose.

6. Send your child to the snack box at snack time.

She can select one of her snacks from her box. Because the snack options are limited to the snacks she chose, you have more control over snack time and you can ensure your child is making healthy choices. It also prevents snacking too often.

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OnLAW

HELP!

I Can’t Keep Up With My Bills!?!

By: Monica K Lindstrom, Esq.

elcome to January! The holidays have passed and the bills are piling up. If you are like most consumers, you are now facing the repercussions of your holiday shopping excursions and may feel a bit overwhelmed. In today’s economy, reeling with a high unemployment rate and low real estate values, you may find yourself facing a situation that you may not ever have before – you simply cannot keep up with your bills. If this is the case, and there is no light at the end of the tunnel, then it may be time for you to take a serious look at filing for bankruptcy. Experts project that Arizona is not likely to recover from this “recession” until the year 2013 or later; and no one can predict when real estate will bounce back. Bankruptcy can help you get your expenses under control and start planning a future where you are not bogged down with an incredible burden of debt. In bankruptcy, you could surrender your house that is probably underwater (likely without repercussions), wipe away all unsecured debt, get out from under that expensive car lease and discharge all those medical bills. For the average consumer, there are two types of bankruptcies that can be filed - a Chapter 7 or a Chapter 13. A Chapter 7 bankruptcy applies when your monthly income is less than your living expenses and you cannot pay your bills without plummeting further into debt. In a Chapter 7, you essentially tally up all of your assets and all of your debts and then liquidate (sell) anything that the law says you cannot keep. At the end there is a “discharge,” where all your debts, or what is left of the debts after the assets are distributed, are wiped away. This means you do not have to pay the debts, regardless of how big they are - ever. A Chapter 13 bankruptcy takes more time but may be your only alternative, as not everyone qualifies for a Chapter 7 filing. Basically, if your income is greater than living expenses but you cannot pay your bills on time, if ever, then your only option may be a Chapter 13, where your debts are reorganized. This means that you come up with a payment plan to pay

your debts for a period of 3-5 years. Then, at the end of the time period, any remaining debts are “discharged.” At the end of either a Chapter 7 or a Chapter 13 filing, the majority of your debts will be discharged and wiped away. However, you should know that there are some debts that cannot be discharged; debts such as certain taxes, student loans, criminal fines and restitution orders and domestic support obligations, such as child support and alimony. Bankruptcy has many advantages beyond simply discharging debts. One of the most important advantages is that it orders any and all creditors to refrain from contacting and harassing you! Anyone who has experienced debt collectors first hand will tell you that the relief bankruptcy brings in stopping the collection phone calls is priceless. Additionally,

Experts project that Arizona is not likely to recover from this ‘recession’ until the year 2013 or later; and no one can predict when real estate will bounce back. it can stop a garnishment and can even stop or delay a foreclosure, which is good to know in today’s economy and housing market. Of course, there are some disadvantages. As a rule of thumb, you are only allowed a Chapter 7 discharge once every 8 years and there are limits on how often you can file a Chapter 13. In addition, it will scar your credit report for up to 10 years. With that being said, note that as soon as you file, you

can immediately start to reestablish your credit. Since you cannot file again for an extended period of time, credit companies will want to be first in line to extend credit again. The most common concerns those facing a potential bankruptcy filing are: Can I keep my house? Can I keep my car? Can I keep a credit card? How long does it stay on my credit report? You can typically retain your home as long as you can continue to make the payments and you are current. If you cannot make the payments, or you are not current, then the best decision for you and your family may be to surrender the house and find another place to live. After all, why keep throwing good money into a bad investment. You can likely keep your car as long as you are able to make the payments and the payments are reasonable. If your car is paid off then you may be able to keep it since Arizona allows you to keep up to a certain amount of equity in a vehicle. The goal is not to leave you stranded and without transportation. As soon as you file bankruptcy, it is highly likely the credit card companies will cancel whatever credit cards you have remaining and thus, it is unlikely you will be able to retain any credit cards. Under the law, a bankruptcy can remain on your credit report for up to 10 years; however, this does not mean you cannot obtain credit for that long. As soon as you file you are starting to build your credit again. Bankruptcy has existed since the dawn of time. It may have been called different names, but it has always been around. The reality is that there is nothing to be embarrassed or ashamed about should you have to file for bankruptcy. It is simply a financial strategy and one that can bring you financial freedom.

Monica Lindstrom is a former prosecutor and a familiar face on television providing legal commentary on both local and national networks such as Fox News, CNN and ABC. Monica received her Juris Doctorate from California Western School of Law and her Bachelor of Science from Northern Arizona University. She is licensed to practice in both Arizona and California, in both the state and federal courts. Monica has maintained a successful practice for over ten years in the various areas of law including bankruptcy (Chapter 7 and 13), criminal defense, administrative law, educational law, complex civil litigation, and civil law (real estate, landlord tenant, employment, discrimination, contract, and family law). Monica provides a comfortable and informed atmosphere for her clients.

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is our stunning, 35-year-old cover model. s a model, actress, fitness enthusiast and coach, Rebecca Hahn explains, “I have helped so many reach their fitness goals and make positive changes in their lifestyle - living fit and healthy. That is my passion, because it is who I am and how I live my life. It is so important for me to share that with the world and empowering others to do the same.” Rebecca is today’s health-conscience woman who seeks to use her experiences

and knowledge to empower others. Always an active girl, she participated in a wide variety of sports and has a long cheerleading career. What is unique about Rebecca is that she found her true passion for fitness and nutrition after she was married and had three children. It wasn’t until after her last child turned one, that she began her journey and transformation. With the research she performed, she was able to take her physique to a new level ... a competitive one. She then entered her first figure competition and won! Rebecca found that sharing her knowledge, experience and story could inspire others to be the fit, confident and healthy, too. Rebecca proudly went on to more competitions, with successful wins and top three

placements. She even went on to become the America’s Fittest Model Champion in June 2008! She loved her fit lifestyle so much that she has become a certified personal fitness trainer and nutrition coach to many! She has a colorful clientele that consists of a variety of individuals, from stay at home moms, pageant competitors and professional athletes. With all of the competition accolades and positive feedback from others, Rebecca decided (just last year) to pursue a modeling and entertainment career. She had her first photo shoot in April 2008 and had her first publication hit the newsstands on September 2008! She is making a swift name for herself in the fitness industry and mainstream market from print to runway. She has even become internationally published, as well as the face of a UK Sports Nutrition Product line. “Who knew, that after three children and at 35 years old you could be in the best shape of your life, privileged enough to help others change their lives and reach their fitness goals and also get to celebrate that zest for life in the entertainment industry,” she exclaims.

Learn more about Rebecca at: www.rebeccahahn.net.

Photograph by: Mike Byerly

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Photograph by: Ha rvey Elkins

} n h a H a c c e b e R h it w A {Q & The city where I live is … Phoenix. My top 3 secrets to success … There are so many important lessons that I have learned (and am still learning) over the years. If I had to pick just three I would say: Be prepared to succeed, enjoy the process and celebrate each victory. My biggest guilty pleasure is … I have an undeniable purse and shoe fetish! Or maybe it’s more of an illness ... not quite sure. I have a deep amore’ for designer shoes and purses. In fact, I will actually justify why I need (not want) these beautiful items and what is even more fantastic, is I actually believe it! What keeps me young is … There are three things that I feel that really contribute to keeping me youthful. One is that I am really dedicated to eating healthfully and exercising faithfully. When you take care of yourself, you feel and look younger guaranteed. That truly is the real fountain of youth. Two is my children! Their innocence reminds me on a daily basis how wonderful and exciting life is. To hear and see the world through their perspective is both humbling and heartfelt. And the third would be my ability to laugh at myself. I work really hard in everything that I do - from my family to fitness and entertainment. But I have to keep it real and not take things too seriously. You can be focused, dedicated and professional and still laugh at yourself when you make mistakes or have bloopers and blunders. That’s what makes each of us unique and quite frankly more fun to be around. The book I am currently reading is … It’s rare that I am not reading something that is health related, but I recently started to read, The 7 Habits of Highly Effective People by Stephen R. Covey. It is a wonderful read with tools that everyone could apply to their lifestyle to better themselves. There is a whole series to go along with this book and they are my next reads. I would recommend this to anyone! A risk I took but don’t regret … Is entering my first figure/fitness competition. It was a risk to train for something as intense as this. You put yourself on stage among dozens of beautifully sculpted, fit females and allow yourself to be judged for every meticulous detail of your body. It’s very subjective and you have to be mindful of that going into this form of a competition. I was so fortunate to actually win my first competition. I received three first place titles, including an overall win in that competition. I am so proud of myself for following through with the intense training and believing in myself. That experience allowed me to get my body to it’s most fit level it had ever been before and it allowed me to just ‘go for it’ and discover my deep passion for health, fitness and wellness. I’m fabulous because … I care about other people! I care about my family, friends and people that I cross paths with. And in doing that, I like to either to make them feel good, encourage a healthier lifestyle, maybe make a friend or be an uplifting source for them. That is simply who I am and that’s how I roll baby! Life is too short to not share health and happiness with the world. What follows for me this decade … I will continue to have many plates spinning for the next decade. I have so much going on right now and I adore it. I am not happy unless I am stretching myself in all the directions that drive me so intensely. I have a lot of projects in the entertainment world that are being worked on right now and will be released in 2010. One of which are that I will be the lead host of a new Arizona-based talk show called Celebrity Onset. I have fitness and nutrition campaigns that are being created, in fact, I am the face of a new ‘whole food’ nutrition line in the UK that will be released in 2010. My actual face and body is going to be printed on the food packaging! That is crazy amazing to me! It is going to be a wonderful year. There are a lot of opportunities unfolding to me and I am psyched to take them on! The sky is the limit and I have my wings on! If I had to do my 20s over again, I’d … Be fearless! I wish in my 20’s I had been as wonderfully fearless as I am now in my thirties. The 20’s are a developmental, growing period. And now my thirties are a continuation of that with the added bonus of being a confident, head strong, independent woman. I feel like every year gets better and better!

My favorite vacation spot is … Paradise Island in the Bahamas. The name says it all! It is magical there. The beauty product I can’t live without is … My lipgloss and my tweezers! One thing I want to do before I die is … Feast my eyes on Paris, Spain, Italy, Greece, Milan … I haven’t been to Europe yet and there are so many destinations there that I must see before I die. I long to see the amazing architecture, hear the beautiful languages, taste the local creations and be enlightened. I’m inspired by … All women, whether they’re in the media or they’re my next door neighbor, that have those key componets that make women such a powerful force. Women that are health-minded, practice a fit lifestyle, are confident in themselves, driven, empowering and motivating to other women around them. My best feature is … My eyes. They are the window to my soul! I receive so many wonderful compliments on my eyes. I feel very flattered when people take the time to tell me how beautiful they are. I am bored by … Negativity. I can’t be around negative people for very long. I am the type of person that feeds off of others energy a lot and when I am in the presence of a negative ‘victim’ type of person, it is very draining. I love to help people and help fill them up, but you can’t force others to be receptive and accept it and then exude the same energy. I love to shop at … Nordstrom Rack. Their denim selection and their prices make this little mama so happy! I am also a Victoria’s Secret junkie! For the same reason, the quality and the prices of their lingerie are so fabulous. And there is something that makes you feel really beautiful when you have delicious lingerie on under your clothing. A really good time is … Being surrounded by good friends, family and be able to share a good, love fest of spending quality time together, sharing and more importantly laughing! I can’t get enough of happy, loving memories with those that I love. I have to let the people around me know how much they mean to me. I sadly lost my mom to cancer this past May, and I know from experience how important it is to give out love and support. Biggest waste of time … Is sitting around complaining, hoping, dreaming and waiting for something to happen or materialize for you. If you want something bad enough, then you go and get it! It’s worth working hard for and you will enjoy the reward of your accomplishment. Saying and DOING are a world of difference! My dream car is … Either a red or white Audi R8! I love all the Audi’s, but the R8 is so chic and powerful. It’s a hot car, period! I could definately rock that out! My greatest accomplishment is … That I have three happy, healthy little boys. When I see my kids giggling and confident in themselves, I feel fullfillment. I just want to empower them to be the best individuals that they can and should be. Happiness equals healthy of mind, body and spirit! It’s a privilege to have children and I feel blessed by my three little men. My favorite quote is … “The goal is to experience something that keeps your mind sharp and feeling ALIVE!” I love this because it applies to everyone. No matter what your occupation is, no matter where you live, no matter of your bank account, man/woman/child … a life rich in learning and real emotional connections is a life of fullfillment.

by: Mike Photograph

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Onwine

By: Rhonni Boss

id you know that there are festivals celebrating all things wine throughout the entire year in Arizona? You can find everything from casual, free wine tastings at your local wine bar to high-end charitable soirees that run upwards of $100 a person. And it doesn’t matter if you’re a master sommelier or a novice wine consumer, you will find plenty of choices for every person and every palate. Has the economy gotten you down … thinking you can’t afford to attend a wine event? Its not so! Total Wine, BevMo, AJ’s and Sportsman’s Fine Wines regularly offer free tastings throughout the year showcasing new vintages or special offerings. Register for your local wine bar’s newsletter and you’re sure to hear about free wine seminars or tastings, showcasing wines from a variety of distributors and/or winemakers. Many of these events are free or they may charge a nominal fee of $5 or $10 to cover the cost of food at the event. You can also join a local wine group, such as Vin Village Phoenix or check out www. LocalWineEvents.com to be notified of new locations offering discounted pricing. For $10 to $25, you can also attend a variety of wine festivals throughout the state featuring local Arizona wines. The Tempe Festival of the Arts has an Arizona Wine Festival component at their spring and winter festivals (www. TempeFestivaloftheArts.com). For $10, you receive a commemorative glass and six tasting tickets. You’ll find between eight to ten wineries pouring three to ten wines per tasting booth. If six tickets aren’t enough, you can purchase additional tickets at a discounted rate or a glass of wine directly

from the winery’s booth. You may also indulge with a bottle on the premises while enjoying food provided from a local restaurant and great jazz music from the adjoining concert stage. There are also other events around the state including Verde Valley’s Pecan and Antique Fair in late winter (February), Sedona Community Fair at the Airport (summer) or the Willcox Wine Festival (fall). You can also enjoy festivities at the wineries, celebrating everything from “Blessing the Vines” or Harvest Festivals. Find out about their events by checking out their event calendars on their websites or doing a little online searching. Thunderbird Artists also offer some fun events all year long, featuring music and art. These events are located from Cave Creek to Phoenix to Scottsdale and you can find out more at www.ThunderbirdArtists.com. Then, of course, there are wine and food celebrations featuring local restaurants and wines from around the country (as well as from within the state) that offer seminars, art, music or a combination of festivities. A few notables are Scottsdale Food & Wine Festival, Devoured (formerly West of Western), Crave Arizona and Forks & Corks at the Camelback Esplanade. The newest festival celebrating Arizona wines is the Arizona Wine Growers Festival at the Farm. The inaugural event was held the weekend before Thanksgiving in 2009. There were over 20 Arizona wineries in attendance and the event also included many local food vendors including Eleanor Joseph Confections, Crave Ice Cream and Sphinx Date Ranch. The $65 price included unlimited pours, food samples, a picnic lunch provided by the Farm Kitchen, as well as a People’s Choice Competition, an awards ceremony, a silent and live auction and a couple of notable wine seminars, including a local celebrity wine panel and a

www.LocalWineEvents.com www.TempeFestivaloftheArts.com www.ThunderbirdArtists.com www.ArizonaVinesandWines.com seminar on stemware. The attendees were trained by AJ’s Find Foods Cellar Masters on the art of wine tasting and had an opportunity to meet the winemakers in person. It was an amazing event that will be held again next November. If you are ready to sport your formal attire and mingle with celebrities, there are also charity wine events that will blow your socks off! Annually, there is “Uncorked and Unplugged” benefiting the Boys & Girls Clubs. Ronald McDonald House puts on Grape Expectations in Tucson. First Press Weekend of Wine benefits Friends of Public Radio, Arizona. There’s an infinite number of events benefiting a range of causes. So as you can see, there’s no excuse to stop celebrating wine when the holiday festivities come to an end. And remember that you can always find the latest events on our website at www. ArizonaVinesandWines.com or in the latest issue of our magazine.

Rhonni Moffitt publishes Arizona Vines and Wines Magazine and is Executive Director for the Arizona Wine Growers Association. Her magazine is printed quarterly and is distributed throughout the entire state. Visit www.arizonavinesandwines.com to learn more about the Arizona wine industry. You’ll find useful links to help you plan a wine tour, to find local wine purveyors and restaurants and just about anything else related to wine in Arizona. Sign up to receive a free digital subscription. You can reach Rhonni at 480.306.5623 or publisher@arizonavinesandwines.com.

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By: Marty Velasco Hames

ant a better booty? Killer legs? Less body fat? Then hit the track! I am so excited to share with you tips that will take your workouts to the next level! This column is especially exciting, because I’m giving you the scoop on a workout I added to my fitness routine this year. Track training! Now before you say, “But Marty … I haaaaate to run!” Just hear me out on this. Just because we’re hittin’ the track, doesn’t mean you’re going to have to log endless miles jogging. In fact, it’s just the opposite! Best of all, no matter what you normally do for workouts, you can add this training, even just one day a week, to give everything else you do a huge power boost! And you know what that means … yep - RESULTS!

First, let me explain how I became a track devotee. I did not run track in high school or college. When it comes to jogging, I’m slower than slow. So how did I end up at the track? About a year ago, I began training for an increasingly popular sport called a figure competition. Most people lump it together with bodybuilding, but it’s actually a completely different category, although the training can be somewhat similar. Figure girls are much less muscular than bodybuilders, and the contest preparation isn’t nearly as extreme. Nonetheless, figure girls train on a rigorous schedule, which includes weight training, cardio, and often track - up to several days a week. As soon as I started incorporating track into my weekly training, the results came quickly, and in no time, I was hooked! A track workout can incorporate several different elements. Stair climbing or running the bleachers. Sprint work on the track. Speed drills. Plyometric training. I asked my coach

and personal trainer, Tim Sparks of Die Hard Gym in Peoria, why he has all his figure competitors use the track. “It’s one of the best ways to help get your legs hard and lean, without adding size,” he said. Tim started having his clients include track training back in the 90’s, and since then its popularity has exploded. “Almost every figure competitor does track training nowadays,” he said. “It just gets you the results you want.” The good news is you don’t have to be a figure competitor, sprinter, or an athlete at all, to enjoy the benefits of track training. I often train at the track with a group of friends, who participate in all sorts of different workouts. Track training improves endurance, burns fat, as well as tightens and tones stubborn areas on our bodies - the hips, thighs, and butt! I’ve even noticed it helps keep my midsection fat free and tight. If you’re a beginner, there’s a track workout for you. Advanced exerciser? Get ready to sweat! One word of caution, when you begin your track training, start slowly and build your workout intensity week to week. Before you begin track training, or any kind of exercise program, check with your doctor.

Warm-Up/Stretch

Beginning is easy. You can warm up taking a few laps around the track. Walking is fine. Do what is appropriate for your exercise level. Because I’ve had several knee surgeries, I often spend as much as 20 minutes doing a fast walk, just to warm up my knee - especially when it’s cold outside! Once you are warmed up, it’s time to stretch. The areas you want to target in particular are the hamstrings, quadriceps, and calves.

Hit the Bleachers

Many tracks have metal bleachers. I prefer the concrete bleachers, as it’s less noisy, and there’s not as much rattling, so it feels more stable. Begin by just walking up the stairs. Immediately you will feel your heart rate start to climb, and your legs starting to work. Remember to breathe, step completely on each step (not just on your toes) to avoid slipping and use your arms for balance. Once you’re at the top, head back down. Until you become more advanced, it’s a good idea to walk down instead of run. Once you get to the bottom, rest a second, and

then repeat. You can continue this easy pace until you feel warmed up.

Pick up the pace!

If you’re just starting out, simply walking up the stairs may be challenging enough. You can continue that pace for as long as you’d like. Intermediate or advanced exercisers may want to step it up. I typically vary the pace between walking and running up the bleachers, sometimes going every other step. You’ll find that your heart really starts pumping after just a few laps! I like to wear a heart rate monitor just to see how hard I’m working, and how much rest time I’m taking between sets.

Utilize the Track

If you’re an experienced runner, you can incorporate sets of sprints on the track. For example, run the straight-aways, and walk the curves. Or, if you’re just starting out, you can alternate your pace. Try walking at a fast pace for say 30 seconds, then recover with an easy stroll for a minute or two. Once you catch your breath, pick up your pace again for another 30 seconds. After a few weeks, you may want to try jogging slowly for 30 seconds in place of the fast walking.

Core Conditioning

There is plenty of space at the track to squeeze in a little core conditioning. You can throw in some sit-ups, push ups, and even tricep dips on the bleachers. This makes your track training a full body workout. My sessions usually last from 45-60 minutes. The beauty of track training is that no two workouts ever have to be the same. You can tailor it to your fitness level, goals, and schedule. You can find a track at your local high school or community college. Just make sure to check out policies for allowing the public to use the facilities. Right now I’m training for the 2010 Orange County Muscle Classic XXXII in Anaheim on April 25th, 2009. Over the next few months the track will become my home away from home. Good luck with your workouts! Hope to see you at the track!

Marty Velasco Hames is a local television personality and has been reporting on news in the valley for nearly 20 years. She is also a national level figure competitor, Ironman Hawaii triathlete, and also a wife and mother. You can contact her at martyhames@gmail.com.

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By: Heather Demeritte

ou visit the doctor because you are suffering from abdominal bloating, chronic diarrhea, and extreme fatigue and you are diagnosed with Irritable Bowel Syndrome (IBS), a rather generic condition describing a wide range of complaints associated with digestion - but is it really IBS? If your gut feeling spurs you to dig deeper, research further and/or visit another doctor for a second opinion, follow your internal instinct. You may have a digestive condition called Celiac Disease (CD) that damages the small intestine and interferes with absorption of nutrients from food.

What is Celiac Disease? Celiac Disease is a digestive condition triggered by consumption of the protein gluten, which is found in bread, pasta, cookies, pizza crust and many other foods containing wheat, barley or rye. Celiac Disease is not a food allergy - it is an autoimmune disease. Food allergies, including wheat allergy, are conditions that people can grow out of. This is not the case with Celiac Disease. If you have Celiac Disease and eat foods containing gluten, an immune reaction occurs in your small intestine, causing damage to the surface of your small intestine and an inability to absorb certain nutrients. Eventually, the decreased absorption of nutrients (malabsorption) that occurs with Celiac Disease can cause vitamin deficiencies that deprive your brain, peripheral nervous system, bones, liver and other organs of vital nourishment. This can lead to other illnesses and stunted growth in children. Celiac Disease may appear at any time in a person’s life. The disease can be triggered for the first time after surgery, viral infection, severe emotional stress, pregnancy or childbirth. CD is a multi-system, multi-symptom disorder.

Symptoms are extremely varied, can often mimic other bowel disorders and are not always gastrointestinal. Infants, toddlers, and young children often exhibit growth failure, vomiting, bloated abdomen and behavioral changes.

Symptoms of Celiac Disease May Include One or More of the Following: • Recurring bloating, gas, or abdominal pain • Chronic diarrhea or constipation or both • Unexplained weight loss or weight gain • Pale, foul-smelling stool • Unexplained anemia • Bone or joint pain • Behavior changes/depression/irritability • Vitamin K Deficiency • Fatigue, weakness or lack of energy • Delayed growth or onset of puberty • Failure to thrive (in infants) • Missed menstrual periods • Infertility male & female • Spontaneous miscarriages • Canker sores inside the mouth • Tooth discoloration or loss of enamel

Celiac Disease is a digestive condition triggered by consumption of the protein gluten, which is found in bread, pasta, cookies, pizza crust and many other foods containing wheat, barley or rye.

How Common Is Celiac Disease? One out of 133 people in the United States is affected with celiac disease. Celiac Disease is a common disorder experienced by two million Americans, but only 150,000 are properly diagnosed. If a doctor recognizes the symptoms, he will order blood tests.

Treating Celiac Disease The only treatment for CD is a gluten-free diet that restricts foods and products containing wheat, rye, and barley. Doctors typically recommend newly diagnosed patients meet with a certified dietitian for help planning a gluten-free diet, as it requires a new approach to cooking and eating. Because CD is a chronic disorder; the only treatment is the lifelong adherence to the gluten-free diet. When gluten is completely removed from the diet, the small intestine will begin to heal and overall health improves. Medication is not normally required. Dietary compliance increases the quality of life and decreases the likelihood of osteoporosis, intestinal lymphoma and other associated illnesses. Adapting to the gluten-free diet requires some lifestyle changes. It is essential to read labels and learn how to identify foods that are appropriate for the gluten-free diet and do not contain toxin gluten. Gluten is found mainly in cereal, breads, and pasta but may also be found in processed foods and everyday products such as medicines, vitamins, and lip balms so one must be diligent about reading labels and researching the products they eat and use. Support groups are helpful for those diagnosed with CD, but they should also research and join online forums such as www. glutedairy-free.blogspot.com to exchange recipes, tips, and encouragement. Plenty of health food stores like Whole Foods, Sprouts, Trader Joe’s, and even Fry’s Food are stocking up on gluten-free items. Many specialty cookbooks are available, so check the library or bookstore.

PLEASE NOTE! Follow your gut feeling if you think it is more than IBS, but always consult a doctor instead of self-diagnosing because the symptoms can be confused with other diseases. A gluten-free diet is a life-long commitment and should not be started before being properly diagnosed with Celiac Disease. Beginning the diet without complete testing is not recommended and can make diagnosis difficult.

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Gluten-Free

food Recipe of The Month

Chinese Chicken Soup

This Far Eastern version of the traditional chicken noodle soup takes only 20 minutes from to start to finish! Not to mention it is low fat, high protein and gluten-free. Ingredients: • 3 cups baby spinach • 2 cups cooked skinless chicken breast, shredded • 1 cup carrots, sliced • 2 cloves garlic • 6 cups chicken broth • 1 cup water chestnuts • 1 tsp. ginger • 4 oz. Gluten Free rice noodles • 1 can sliced mushrooms, rinsed • 1 Tbsp oil • Dash Red chili flakes (optional) Directions: 1. Bring water to boil. Cook spaghetti until al dente, about 10 minutes. 2. Meanwhile, in a skillet, heat oil over medium heat and sauté garlic about 1 minute. Sprinkle ginger. 3. Add broth and bring to boil. Reduce heat and add carrots, chicken, mushrooms and chestnuts: simmer about 5 minutes. 4. Drain noodles and divide into four bowls. 5. Add spinach and ladle chicken soup over the noodles. 6. Sprinkle with desired amount of red pepper flakes. Serves: 4, Total time: 20 minutes

Because CD is a chronic disorder; the only treatment is the lifelong adherence to the gluten-free diet. When gluten is completely removed from the diet, the small intestine will begin to heal and overall health improves.

Heather Demeritte is a nutritional consultant, specializing in food intolerances. She lives and works in Scottsdale as an ACE certified group fitness instructor, teaching Pilates, dance, and body sculpt formats. Recently diagnosed with gluten and dairy intolerance, she created and published a cookbook Gluten-free and Dairy-free for the Frugal and Lazy Cook, available on Amazon.com or www.glutenfreeandfrugal.com and has further cookbooks in the works. Each of her recipes is simple, including tips on how to select gluten-free products and prepare healthy, inexpensive meals. As a gluten-free advocate, she writes for the Examiner.com and various national magazines. Contacted Heather at glutenfreeaz@yahoo.com or follow her daily blog at www.glutendairy-free.blogspot.com for more great nutritional advice.

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What are your 3 MOST favorite regular sections? O - Beauty Defined O - He Tried It, She Tried It O - Super Food O - Body Recipes O - Food Recipes O - Say What?! O - Ask Kim O - On Skin O - On Wine O - On Law O - On Veins O - On Pets O - On Fitness O - On Men O - On Etiquette O - On Relationships O - On Naturopathy O - On Style O - On Detox

What are your 3 LEAST favorite regular sections? O - Beauty Defined O - He Tried It, She Tried It O - Super Food O - Body Recipes O - Food Recipes O - Say What?! O - Ask Kim O - On Skin O - On Wine O - On Law O - On Veins O - On Pets O - On Fitness O - On Men O - On Etiquette O - On Relationships O - On Naturopathy O - On Style O - On Detox NOW!

O - Excellent O - Very good O - Fair O - Not good

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