HOW TO PREVENT
Holiday
WEIGHT GAIN
Get The Scoop • Detoxify Your Liver • Holiday Party Etiquette • Arizona’s Wine Trails • Local Bark Parks • Men & Snoring • Healthy Bones
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OnSKIN The holiday season can be one of the best times of the year to pamper your skin. Everyone wants to look their best for family gatherings, office parties, and those holiday getaways, so it’s best to start preparing now in order to look fabulous for those special events. Exercise is one way to help look great in that “little black dress,” as well as add a healthy glow to your skin. Exercise will clear your pores, increase your metabolism and heart rate, which together will stimulate blood circulation. Enhanced circulation helps to bring oxygen to the skin and improve micro-circulation which transports nutrients to the skin’s cells in order to build and stimulate collagen. Detoxification will also help create lymphatic stimulation and blood circulation, both of which are vital functions to keep your skin glowing. A great routine before your morning shower is to use a dry brush exfoliation technique on your body as an effective method to detox. Another way to assist with detoxification is to increase water consumption and include more fiber in your diet. Generous quantities of whole grains, beans, legumes, high fiber snacks including apples, nuts and seeds are all nutritious and very healthy alternatives to fast food. During the holidays, it’s not always easy to eat the healthiest of foods, but including a vitamin supplement can help keep us healthy both inside and out. Vitamin A, consumed internally, helps to keep the skin smooth and moist. Utilized topically, it is great for enhancing cellular turnover. Vitamin B Complex provides diverse functions, including environmental protection and sebaceous regulation. It can systemically improve the skin’s ability to uptake oxygen, tolerate UV exposure, and maintain the suppleness of the skin. Vitamin C is important for the production of collagen and applied directly is anti-inflammatory and helps to improve skin tone. Skin maintenance is important all year, and especially now, if you want to look your best for the holidays. Regular facials, microdermabrasion treatments, and peels can shave years off your appearance, but if you’re not sure what would be best for your own unique skin needs then 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.
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Q
By: Shannon D. Gomez, L.Ac.
OnACUPUNCTURE
I hear acupuncturists have a different way of treating the body and organ systems. How do practitioners examine and view the characteristics of the intestines?
AcuPoint of the Month Large Intestine 11 Quchi which means Pool and the Crook This point is located at the elbow at the end of the crease that is formed when you bend the arm and helps reduce fever, treats vomiting and abdominal pain and pain of the elbow. Press and hold for several seconds.
In Chinese Medicine and Western Medicine, the large intestine is deemed responsible for absorbing waste from the small intestine to be excreted. However, there are emotional, environmental and dietary influences that Acupuncturists account for when dealing with the health of the large intestine. In Eastern Medicine, there is a belief that external elements like hot, cold and dampness have an effect internally. For example, the large intestine can display symptoms of diarrhea, cramping and pain when someone is exposed to cold weather for a long period of time. Dampness can also tax the large intestine. When a person sits on the damp ground or doesn’t wear enough clothes in cold and damp weather, it can cause loose stools and a cold feeling in the belly. Diet is crucial to the health of the large intestine. A diet rich in warm cooked vegetables and proteins will insure that the vital energy will move through the large intestine easily, whereas consuming cold, raw and/or greasy food will create an imbalance causing constipation or diarrhea. According to Chinese Medicine, the large intestine is easily affected by emotion. Sadness, frustration, worry, anger and stress can give rise to an array of bowel imbalances. Chinese Medicine always treats the emotions as well as the body condition, thus in addressing emotional factors, the large intestine can return to normal functioning. Another interesting thing about the large intestine is its effect on dreams. If a patient is dreaming a lot, it could be attributed to an imbalance in the large intestine and the inability to let something go. Acupuncture incorporates specific points to help improve qualities of the large intestine. Several herbs support its functions. It is important to exercise to keep the vital energy moving in the large intestine.
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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OnFITNESS
Fight
Holiday
Weight Gain By: Scott Keppel
T
he end of the year is upon on us and that brings holiday festivities and the all those stressful end-of-theyear responsibilities at work. With everything going on, it is easy to lose focus of your fitness goals and allow yourself to put on an “extra layer.” If you are like most Americans (over 60%), you are already overweight/obese, so packing on extra pounds is not in your best interest. But what can you do? How can you prevent yourself from gaining the 10-15 pounds of unwanted fat that is often gained this time of year? The following tips will help you stay fit and focused throughout the 2009 holiday season. If you are new to exercise, I highly recommend you consult with your physician before jumping into a workout routine. If you are not familiar with exercise, I suggest you consult a certified trainer as well. • Set a realistic schedule to exercise and stick to it! Each week, plan how many times you can make it to the gym and/or do physical activity at home. It’s likely that your schedule is busier than normal this time of year so you may need to exercise at different times of the day and one week you may not get in as much as another week. • Take advantage of smaller time blocks if you must to squeeze in your full workout. I recommend at least 30 minutes of exercise 4-6 times a week. Of course, if you’re a beginner this will be less and for more advanced exercisers or for more aggressive results, you can do more, but if you’re able to get in 30 minutes of activity 4-6 times a
week, you’ll be on the right track. If the only way you can get in 30 minutes per day is by breaking it up, then utilize two 15 minute segments and make it happen! • When strength training, focus on major muscle groups and compound movements (exercises that work several muscles and joints, such as squats, pull-ups, deadlifts, etc.). By targeting larger muscle groups (legs, back, and chest), you will burn more calories than you would by doing isolated movements for just doing arms or abs. While it is
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number of ways. To keep it simple, start with a five minute warm up then take your intensity to 80-90% for 30 seconds, then for one minute recover at 65-80%, then high intensity for 1-2 minutes. Repeat 8-15 times ending with a 5-10 minute cool down. • Park further away, take the stairs, and stand more … These are just a few ways to burn more calories throughout the day. While these are great ideas, I have found if you aren’t currently in the habit, you’re probably are not likely to start now. In addition, they
Take advantage of smaller time blocks if you must to squeeze in your full workout. If the only way you can get in 30 minutes per day is by breaking it up, then utilize two 15 minute segments and make it happen! essential to strengthen your core, movements such as squats, deadlifts, pushups, etc. will help strengthen your core while working the larger muscle groups. I also recommend working abs as active recovery throughout your workout. So instead of resting after you set of squats, you can perform an ab exercise for 30 seconds to a minute, then squat again or switch to another movement. This will allow you to work your abs and get more done in less time.
• Interval training for cardio is a great way to burn more calories and fat in less time. This is an option for someone who is more advanced and can be manipulated in a
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burn minimal calories. I suggest you do follow these suggestions, but still aim for a minimum 30 minutes of physical activity 4-6 times a week. If your New Year Resolution is going to be “Get in better shape in 2010,” I suggest you start now! Begin the habit of going to the gym and dedicating that time so when the New Year comes, you can hit it at full force. Most individuals will fail with their resolution because they expect to see results “right now” and it takes time (approximately four weeks) to form a habit and to see visible results. If you can develop that habit now, you’ll be able to work even harder once the holidays have passed and stick to your resolution.
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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OnVEINS
By: Terri Morrison, RN, BSN CEO Morrison Vein Institute
T
here are a lot of misconceptions about venous problems, such as varicose and spider veins. When people have large varicosities on their legs, often they realize they have venous disease. But sometimes even with large varicosities, there’s a misconception among family doctors and the general population that varicose veins are just a cosmetic problem or a normal part of aging. That’s not true. Venous disease is truly a disease, and usually it starts because of a problem that one inherits, such as weak vein valves or walls.
It involves ultrasound-guided injections. To choose between RF and laser technologies, the physician must consider factors such as the vein’s size and configuration, as well as the patient’s pain tolerance. If we don’t believe the patient will tolerate postoperative discomfort very well, we tend to use the RF because it offers less pain following the procedure than the laser. To treat bulging varicosities above the knee, we typically recommend ambulatory phlebectomy because it provides better cosmetic results than injection techniques.
Determining the extent of vein problems requires a Doppler duplex ultrasound scan. In the old days, doctors might have given people dyes or performed difficult types of x-rays to determine what’s wrong. Now, it’s very easy to do this with a 45-minute color flow, venous Doppler ultrasound scan.
Ambulatory phlebectomy is typically performed in the office. The doctor marks where the large, bulging varicosities are with the patient standing. Then while the patient lies down, the physician uses a specialized light (Veinlite, TransLite) to determine whether those veins have moved and remarks them if necessary. Local anesthesia is applied overlying all the marked varicosities and a series of one- or two-mm incisions are made along the length of the vein, followed by gently teasing the vein out of the surrounding tissue with a small hook designed for that purpose.
Venous reflux disease, also known as venous insufficiency, is a condition affecting the circulation of blood in the lower extremities. The tiny valves that normally force blood back up towards the heart no longer function, causing blood to pool up in the legs, and the veins of the legs become distended. Reflux causes medical symptoms like: aching, cramping, restless legs, itching, ankle or leg swelling, and even warmth or heat of the vein itself. For patients with venous reflux occurring internally below the knee, we often recommend ultrasound-guided sclerotherapy (injections) about every three months until finished. It usually takes two to three sessions. In this procedure, the ultrasonographer locates the veins underneath the skin that aren’t visible to the naked eye. Some doctors prefer to do this themselves, but it is often more accurate if they have a very skilled technician doing it for them, so thus, the physician is watching the screen, watching the needle enter into the vein and injecting the solution right into it. Such injections are performed anywhere from one-half an inch to six or eight inches apart, using a foamed sclerosing detergent, such as Sotradecol. It shows up very nicely under ultrasound, allowing the physician to see how far the foam has traveled, and allowing him/her to determine where the next injection should be. This makes it a much more accurate procedure than injection with liquid alone. These injections are not the type used for surface spider veins, only for the deeper saphenous veins and tributaries inside the leg that are diseased and refluxing. Postoperatively, patients wear support hose for about three weeks, returning at this point and at six weeks to make sure their wounds are healing properly. If healed properly, the surface veins can then be treated with sclerotherapy. If performed in that order, the patient’s veins really go away. For treating varicosities above the knee, treatment options include radiofrequency (RF) catheterization (VNUS Closure, VNUS Medical Technologies), lasers from 810 to 1,320 nm or foam sclerotherapy to close the saphenous vein. The latter is a newer procedure, performed since 2000, that’s still being studied.
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Patients often worry that this is like a stripping procedure; however, it’s very different because there is far less tissue damage surrounding the vein than with ambulatory phlebectomy. Therefore, the postoperative discomfort is considerably less than with a stripping procedure. Following ambulatory phlebectomy, patients typically return to full activity within the next day. Likewise, patients who have had a VNUS Closure usually return to work the next day. If a patient is going to do heavy lifting or very strenuous work, we often treat those patients on Thursday or Friday so they have the weekend to rest up. Patients who receive ultrasound-guided injections, on the other hand, sometimes go golfing immediately afterwards. Nevertheless, it is recommended that patients refrain from extreme sports, such as mountain biking because some have attempted such activities too soon and required additional treatments as a result. Morrison Vein Institute’s post op procedure also includes annual follow-up visits. There are clinics around the country that might check patients at one week postoperatively, but they don’t look at them again at six or 12 months. We want to ensure that four or five years out, their veins are still closed. We believe patients need excellent follow-up. We tell patients it’s like having gum disease or diabetes. We seal up one diseased vein and the good news is they have plenty of other good veins in there, however, without proper education about support hose, exercise, maintaining a healthy weight and good followup care after procedures, patients can have other veins go bad.
Nick Morrison, MD, FACPh, is a world-renowned leader in the field of phlebology and has dedicated his medical practice to veins for over 10 years. He is joined in practice by Charles Rogers, MD, and James McEown, MD, and the Morrison Vein RN team. They provide a comprehensive medical treatment plan with a personal and individual approach to vein care. Morrison Vein has offices in Tempe, Scottsdale and Sun City. Call 866-GRT-LEGS or visit www.morrisonvein.com to schedule a consultation.
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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.
The squash belongs to the plant family that includes cucumbers and melons, and its characteristics are its hard rind and fleshy inner portion. The squash is not the most popular vegetable served daily in the western world; however with such a delicious flavor and high nutritional value, it ought to be one of your new favorite vegetables. The versatile squash can be prepared many ways, to delight your taste buds and provide you with added nutritional value that is a definite bonus.
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Squash has been a staple for the Native Americans for more than 5,000 years, and was a mainstay for early Europeans who settled in America. In fact, George Washington and Thomas Jefferson were enthusiastic squash growers. In the nineteenth century, merchant seamen returned from other parts of the Americas with many new varieties. This resulted in the various colors, shapes, and sizes that are available today.
Squash is very low in calories, thus, it is an ideal component in the diet plan. It is a valuable source of vitamins A and C, which aid in the health of the eyes, skin, bones and immune system and also contains iron and calcium. The squash contains many strong antioxidant properties which help to prevent illnesses such as cataracts, certain types of cancer and cardiovascular diseases. There are many varieties of squash that can be found at your local supermarket and can be prepared many different ways. Although some varieties grow on vines while others grow on bushes, squash are commonly divided into the two groups, summer and winter. The summer squash is a variety that is harvested before ripeness and does not store as long as the winter varieties. Summer squash has two phytochemicals: coumarins and flavonoids. The skin and rind of summer squash are also rich in the nutrient beta-carotene, but the fleshy portion of this vegetable is not. To gain the full nutritional benefits of this vegetable, the skins or rinds must be eaten. The zucchini is an example of the summer squash that is very delicious and versatile to eat. The winter squash ripen in the fall season and can be stored for one to three months. These have a much harder shell and sweeter pulp, an example of this is the pumpkin. There are also many other varieties such as the acorn variety and the crookneck variety. These can be peeled, boiled, fried, baked, put into a stew, cooked in an omelet and much more. When choosing a squash, seek those that are firm and pretty heavy for their size, and keep an eye out for ones that have bright, glossy outer shells. Try to avoid ones that have cuts or bruises on the skin or soft spots. These versatile and delicious vegetables are just loaded with nutritional properties, that it’s no surprise many people are beginning to warm up to the squash once again. Make this vegetable a new family favorite, because the squash is no longer just for Thanksgiving dinner!
Exercise of The Month
By: Scott Keppel
Starting position: Feet shoulder-width apart with weight balanced evenly between both feet. Core should be tight and chest is up. Hold medicine ball between both hands.
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Execution:
While keeping your core tight, bend at the knees squatting down as deep as you can while taking the medicine ball through and behind your legs. Bend at the waist and keep back flat. Return to starting position by pushing through your glutes and heels. While keeping your core tight, continue moving as you raise the medicine ball over head. Exhale at the top of the movement. Return to beginning position in a smooth motion. Repeat target repetitions. More advanced trainees can explode up plyometrically and lower down slowly.
Muscles worked:
glutes, hamstrings, quads, core, and shoulders
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If you have access to a soft medicine ball and/or sandbag, you can throw it down as you squat down and bend at waist.
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Model: Lisa Heller Photographer: Annie Garrett
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Onselfesteem
By: Joan Upton
G
lory, Glory Hallelujah! One of fashion magazines’ biggest players, Glamour, is turning the idea of “stick thin beauty is the only way,” on its ear. The September issue of Glamour featured a one page piece on being comfortable in your skin. The article included a 3x3 inch photo of a sideways view of a beautiful girl sitting in her panties with her hand over her breasts – and a bit of a tummy. In other words, she looked like most of us do when sitting in our panties. The girl is plus-sized model Lizzie Miller. She’s a stunning 5’11”, 180 lb woman who wears a size 12-14. By the way – that’s the size of the average, American woman. And so the revolution – or maybe, evolution began. Glamour readers responded with loads of letters to the editor, Cindi Leive, thanking her for displaying a photo of an obviously confident woman showing belly fat. Ahh, finally an image that we gals can look at and say “I’m ok just the way I am.” Leive recently appeared on the Ellen Degeneres Show with the seven plus-sized models that will be featured in the magazine’s November issue. She explained that she is committed to picturing women in a wide range of sizes, shape and color in pieces about fashion. In other words, Glamour is into celebrating a full spectrum of pretty. Now to be fair, Glamour Magazine has also received letters that have accused them of celebrating an unhealthy lifestyle, claiming that Miller is overweight and fat isn’t sexy. But as Genevieve Field, a Glamour contributor penned in
her article, “These Bodies are Beautiful at Every Size,” after a fact check, Miller’s body mass index shows she’s barely overweight. And Miller says she exercises and eats a balanced diet. Again, doesn’t that sound like most of us gals? So how do we find the balance between healthy body and a peaceful body image? The majority of us were not born with a runway model’s genetics. And it seems to me that we must let that be ok. Let’s ride this wave of beauty at different shapes and sizes. Glamour has given us a good push in the right direction – a beauty aesthetic that is more relatable, but truly the acceptance of a new body image, a new way of visioning ourselves, has got to begin within. It’s going to require lots of patience and a lot less comparing. It’s going to require a commitment to being well – let’s make sure that beauty at every size is also a healthy size … And that’s for you and your doctor to decide, nobody else. As a personal trainer and body image coach, I work with “bodies” all day. Here are a few of my rules when I’m working with a woman who’s having a challenging time allowing her eyes rest on anything positive.
1. Cut the negative chatter.
If you make a self-deprecating comment, you’ve got to balance it out with a self-affirming one. Criticism isn’t allowed. It’s never helpful and it’s never positive. Do you really think calling yourself names is going to spur you on to viewing yourself as more attractive?
2.
3.
Strike a pose. Put those shoulders back and down, stand with feet shoulder width apart and hands on hips. Believe it or not, posture and a commanding stance, helps you to feel the strength and power of your body.
Stop comparing yourself to others. We all have something beautiful and unique about the way we look. It could be your hands, lips, eyes, stature ... find it and celebrate it. Vive la difference! And stop worrying about what other people think. The reality is others aren’t looking at what you perceive to be your flaws. They’re probably thinking what a fabulous bod you have. I’d go with that …
4.
Wear clothes that flatter your body, not hide it. So many women hide in their big, baggy clothes. The schlumpy look has never been in fashion, girls! Do you really want to look like a block? Wearing clothes that don’t fit only accentuate what you’re trying to hide. Show your shape. Really.
5.
Focus on being well and feeling good. I’ve said this a million times. Looking great is all about how you treat your body. That includes healthy food, movement and positive self talk. As Forest Gump would say, “Beauty is as beauty does.”
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. Photo by Diane Wallace
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OnMEN
By: Michael Lindstrom
Q
The challenging economic times here in the Valley have caused a lot of stress on my wife, me and our family. Our home in Scottsdale is way under water, our equity lines have been cut and the arguments around the house around money have intensified. I very much love my wife and I am feeling the pressure of a man struggling to provide for his family. Any words of wisdom? Mike, Scottsdale
A
As you can imagine, this subject has taken center stage amongst a lot of my personal coaching clients. Some historical studies on divorce causes state that “financial” reasons are a top problem that can sink a marriage. I have always urged my clients to focus on strong communication when financial challenges arise around the house. I will tell you the same thing, Mike. Make sure to express the stress you feel as the “provider” to the family. Like most families facing this economic downturn, take a hard look at cutting household expenses and be prepared to make some lifestyle changes, like dining out less, cutting back on vacations and non-essential monthly bills (i.e. excessive cable channels, Netflix, etc). The bottom line is that you and your wife will undoubtedly prevail through these times so long as you set mutual and realistic goals, continue to love on your children and keep the communication lines extremely open with each other. I suggest every Sunday night that you and your wife map out your week upcoming and carve out time in your busy schedules to spend quality time together as a family. My wife, son and I enjoy taking walks together or going to the park … and that doesn’t cost a dime.
Q A
I have been hearing more and more about The Law of Attraction and the power of positive thinking. What’s it all about and what is your take on this? Isabelle, Fountain Hills.
The Law of Attraction has been around for decades in the world of personal development but was most recently popularized in the book “The Secret” by Rhonda Byrne. The Law taps into the power of conscious thought. A phrase I use when teaching the Law of Attraction is that “you get what you focus on everyday in your life.” As an example, if I asked the following question, “What are you MOST happy about in your life right now?” Now your brain is focused on positive things. When the brain is focused on positive things like happiness,
gratitude, family, love, abundance, etc., the state of mind (and body) follows the positively directed thought. The challenge most people have is that they have never trained their mind to focus overwhelmingly on positive thoughts. It makes sense in our culture because our senses are being bombarded with negative influences like the television, the news, magazines, the Internet, to name a few. I always coach my clients to hang around positive people, take time to journal positive things in life, and to take, what I call “conscious time-outs” each day to redirect the mind towards the things you seek to attract in life. The more you write things down, the more you talk about it and the more you think about it, the higher the probabilities of success in accomplishing that goal or outcome. Thus, you are tapping into the Law of Attraction by simply changing your focus each day. I advise you give it a shot and judge by results.
Q A
When you counsel or coach professionals in your practice on a personal level, what are the most common areas that surface? What are the biggest struggles people bring to a professional coach anyway? Pamela, San Diego This is a question I receive frequently when people are considering hiring a professional coach. Of course, the challenges are very wide and numerous but if I had to boil it down into a few key areas, they would be as follows:
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Creating a specific, written goal plan for their life.
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Identifying a deeper sense of purpose in their career, family and/or life.
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Overcoming personal challenges like weight loss, building strong confidence, developing a financial planning strategy, etc.
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Finally taking action towards a big goal or project and overcoming prostrastination or fear.
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Developing powerful communication skills with colleagues and/or family.
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Being accountable to a third-party that act as a sounding board or confidant.
If you ever consider hiring any coach, make sure to spend time connecting with them either in person or over the phone to ensure you make a “connection” with them. Ask a lot of questions. I know coaches with outstanding resumes but they come across awkward and formal to their clients, which can be difficult for the client to overcome in the process. Trust your gut and instincts. One of the best investsments one can make is in themselves and coaching is a great tool to help people at all levels. Feel free to email me directly if you have any questions about coaching.
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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By: Romy Nelson, MEd, DTR
H
ere is a rather revolting, but beneficial fact: there are at least 2.2 POUNDS of bacteria residing in our gut. Our digestive tract contains about 400 varieties of bacteria and yeast, and they each serve an important function to our health. A more appealing term for those intestinal bacteria is ‘flora.’ There is a constant battle in the human gastrointestinal tract between ‘friendly’ and ‘unfriendly’ flora. Probiotics are living, ‘friendly’ flora that go to war to keep our immune system strong. They are called probiotic bacteria because the term “probiotic” means “for life,” as opposed to the term “antibiotic” which means “against life.” You may have heard that 70-80% of the immune system is related to the gut because this is where B cells are produced. B cells create antibodies, or proteins that protect the body. Their job is to seek out and neutralize foreign invaders, such as viruses and bacteria – including the flu virus. Research implicates ‘unfriendly’ bacteria in playing a significant role in the following health conditions: diarrhea, constipation, ulcers (caused by the bacteria H. Pylori), irritable bowel syndrome, allergies, asthma, yeast and urinary tract infections, eczema, and inflammatory bowel diseases (such as ulcerative colitis and Chron’s disease). Studies are ongoing and showing promise that probiotic use may raise HDL (the healthy or good kind of) cholesterol and help prevent colon cancer. The health conditions listed above are all related to inflammation. The good news: probiotics reduce inflammation. ‘Unfriendly’ bacteria may overtake the ‘friendly’ flora, (causing the aforementioned health issues) for many reasons: use of pharmaceutical medications, stress, poor diet, and most commonly, the use of antibiotics. Many health professionals stress the importance of supplementing with probiotics during a course of antibiotics and up to at least a week following the last dose. This gives the digestive tract an
opportunity to replace the ‘friendly’ bacteria which was annihilated by the antibiotics along with the ‘unfriendly’ bacteria, the bacteria for which the antibiotic was originally intended.
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in healthy people, helping them avoid flu, colds and other illness. For years, I’ve opted for a daily probiotic supplement in addition to my fermented organic dairy foods, and doubled my probiotic intake at the onset of flu season.
Our digestive tract contains about 400 varieties of bacteria and yeast, and they each serve an important function to our health.
One of the most promising uses for probiotics is aiding in digestion in the presence of food intolerances, such as lactose intolerance, which often result in bloating, gas, pain and other discomfort. Food intolerances occur due to improperly digested or absorbed proteins, often from a lack of enzymes. Consumption of dairy, wheat, soy and eggs are commonly associated with food sensitivities.
”
Check with your dietetic professional or health care provider for the right strain of probiotic for your specific needs. Also, make sure to consult such professionals before taking probiotics if you have an immune-comprised condition.
You may increase your probiotic intake through foods, pills, liquid or powdered supplements. Foods containing probiotics include kimchi, sauerkraut, kefir, yogurt and other fermented foods such as miso, tempeh, and tofu. I suggest choosing organic or Greek yogurt, as not all yogurts contain live cultures. Organic cottage cheese also contains live cultures. When shopping, check the label for live, active cultures and the name of specific bacteria strains such as Lactobacillus and Bifidobacterium.
Lastly, don’t forget the prebiotics. Prebiotics allow the ‘friendly’ bacteria to take hold in the gut and multiply to maintain optimal health. They may be added to foods as fructooligosaccharide (FOS) or oligofructose. Extracted from fruits and vegetables, most notably the Jerusalem artichoke, they are available in pill and powdered supplements, and often added to my favorite natural, no-calorie sweetener, Stevia. You may also find that prebiotics accompany several probiotic supplement formulations in pill, liquid or powder form. Prebiotics may be found in the following foods: flax, barley, dark leafy greens, legumes, honey, onions, berries and other fruits, as well as whole grains, such as oatmeal.
Probiotics are not only for those with existing health conditions. Research indicates that probiotics also enhance the immune response
Hooray for 2.2 pounds of gut bacteria! Replenish your friendly bacteria and keep the flu (and many other health issues) at bay!
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 www.perfectify.com
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By: Shandi Hudson
America has become a gigantic melting pot of cultures and ethnicities. Arizona represents 38.9% of multi-racial children in the United States. With that said, there are increasing numbers of parents who have biracial children … and they have no idea what to do with their ethnic hair! Most wouldn’t think this is an issue when, in fact, it is a great challenge. Parents can be embarrassed by not knowing what direction to take when it comes to hair care. Generally, biracial children have hair texture that is different than their own. Then there is the confusion of what kind of a salon to take the child to and finding a stylist that knows how to style and treat all types of hair. Push the feelings of shyness and embarrassment away and know that reaching out to a professional to help care for your child’s hair is perfectly acceptable. Often, you can get a consultation to learn home care tips as not have to continue to bring them in for full service treatments frequently. If you attempt to manage your child’s mane at home without knowing the proper care, it can cause more harm than good and be counterproductive to taming it. Another good reason for seeking a professional is that your child can learn how to care for their hair themselves. This will become increasingly important as they grow more independent and self-sufficient. Learning the ins and outs can help when they are with other family members or friends who may also be at a loss for the proper hair styling and care. Another item to consider is that once you have had a multiracial child, their children will also be of mixed raced so having a basic knowledge of the best way to care for their tresses will be something they must also be comfortable doing with their own children. You often hear of adults who grew up in mixed families not knowing how to care for their hair until their adult years causing suffering during their childhood. This can be devastating for children (unbeknownst to their parents) so if you are unsure, take that first step in educating yourself for the sake of you and your child. Hairdressers have caught onto the need for offering more education regarding ethnic and biracial hair. Some cutting-edge salons are even holding classes that meet to discuss hair care concerns and solutions. Some of them are even practical courses where the stylist can walk you through the proper steps with a hands-on approach - you being the one actually doing the hair care. You can learn while doing the steps yourself and asking questions as you go along. Take advantage of these courses and help make your life and your child’s life easier just by taking a little time to learn the best way to care for their beautiful manes! Love their locks! Shandi Hudson
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Shandi Hudson is a professional model and freelance writer, living in Tempe. She is also a Secret Shopper - so be on the lookout for her!
OnNATUROPATHY
By: Dr. Donese Worden
Every holiday celebration seems to have food as a main component and its one of the most enjoyable to experience. Sometimes it’s the comfort food that helps us through the “family” thing and other times it is the glue that bonds the family together. So how do we enjoy the edible holiday pleasures, yet keep from packing on the pounds? Here are a few tips that may prevent you from adding padding and may even afford some healthy weight LOSS.
1. Eat Breakfast. No matter how much you plan on eating for the rest of the day, consuming a breakfast (high protein/low carbohydrate) meal will help to stabilize your blood sugar for the remainder of the day and will help keep you full so you won’t want to snack as much. Opt for a high quality greens + protein combo shake or smoothie as a quick and filling breakfast.
2. Consume Anti-Inflammatory Foods. Sometimes it’s not just overeating, but choosing foods that cause an inflammatory response in our bodies that leads to weight gain. If you have done the blood test for IgG allergies, steer clear of the foods listed as high allergen response foods for you. If you have not been tested, high allergen foods tend to be wheat, red meats, and yeasts for most people. If you can gain or lose more than a pound overnight, then you have consumed something that caused an inflammatory reaction. It’s not possible to gain that much muscle or fat overnight.
3. Supplement With Omega-3 Fish Oils. It’s anti-inflammatory and helps to stabilize the neurotransmitters in your brain, while lifting depression and anxiety (both of which are very common during the holidays).
4. Take Your Vitamins. Don’t throw out the good just because the bad is coming. Vitamins are even more important when consuming greater-than-typical quantities of junk food - they will help the body with the onslaught of unhealthier foods.
5. Learn the Callahan Technique for Emotional Eating. It’s a quick and painless technique to help prevent you from grabbing for that extra serving or that second piece of dessert. Your family may
think you’ve gone nuts when you start tapping yourself but next year, they will have the extra pounds, not you.
6. Exercise! Whatever your workout routine is, you must be active on the days you overeat. You can burn up some of the extra calories consumed with friends and family on the holidays. Wait two hours after eating and then go WITH your group to walk, dance, do yoga, whatever! Make it part of the day’s plan. Everyone will feel better and not have the guilt of overindulging. Make a pact with your group that you WILL exercise after eating ... someone in the group will actually hold the rest to it.
7. Don’t Starve Yourself. You will teach your body that it must store whatever it’s fed (as fat) because it doesn’t know when the next meal will arrive. If your body receives food every few hours each day, then when you overeat, it won’t be as likely to hold on to it. Eat less for the days before and after overindulging to cut some excess calories for the week and to “shrink” the stomach, but be sure to eat healthy meals. Cut the portion, not the entire meal.
8. Drink a LOT of Water. Consuming adequate water will keep you full. If you are accustomed to approximately eight glasses a day, drink 10-12 glasses per day throughout the holiday season. If you are only drinking one or two glasses now, shame on you! Start by doubling your intake and work up to a minimum of eight glasses per day. I’m not asking you to cut out anything. You can have your coffee and alcohol - just try to consume smaller amounts. WATER, WATER, WATER. It will satiate you and help keep cravings at bay.
9. Have Your Dessert! But just one piece. If you want a bite each dessert, than have one bite of each item to make
one serving in total. Keeping your portion size under control allows you to satisfy your taste and your curiosity and not put yourself into a blood sugar swing. There are probably other people who want to do the same thing, so you won’t be destroying the piece for someone else.
10. Nix the Leftovers. If the holiday meal is at your house, give away ALL leftovers except some turkey and veggies. Send the rest away. If you are the guest, refrain from taking home the left-over goodies that will pack on the pounds. Here are a few supplements that will help you maintain your weight - especially if you decide not to burn more calories than you eat.
• Digestive Enzymes. Take 20 minutes before a meal to help digest your food. This is great for the GERD and gas that usually follow overeating. Enzymes will also help you break down food so it won’t be so easily stored in the wrong places.
• Probiotics. You will be consuming food with added hormones and your gut flora will be a mess for days. Populate your gastrointestinal system with the good bacteria and it will help with digestive issues.
• Natural Anti-inflammatory Supplements. Products such as Tumeric and Curcumin, as well as Green Tea keep inflammation down and offer your metabolism a boost.
• Cinnulin. This water-extracted cinnamon and also a chromium supplement will stabilize blood sugars and help decrease cravings. Refrain from weight loss supplements and stimulants, which may give you a false sense of security and you will actually eat more. Enjoy your food, eat less, exercise more and take some supplements to help. Sounds easy and it is. Make your goal to lose a certain amount of weight during the two weeks before and after a holiday. If you follow these rules ... you will!
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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OnEtiquette
By: Sandra Saoud
I am throwing a holiday get-together at my home and while I am inviting a variety of people, I prefer to include only a couple of friends from the office. How do I handle this without causing any drama at the office? Maria, Glendale First, and most importantly, mail the invitations to their home address. Do not distribute them at work – not even discreetly. Also, don’t speak openly about the party at the office. You can also let the few co-workers that you invited know that you did not invite everyone from work to the party. Hopefully, they will have the common sense not to discuss it at work.
I am invited to a holiday potluck, but I am not a good cook. Any suggestions on what I should do? Jackson, Phoenix These days, it is acceptable to buy something to bring and share. Regardless of your cooking skills, with busy schedules and crazy lives, it is perfectly acceptable to pick up a pie, cake, relish tray, or any other item like these from the store or bakery. Trust me! You will not be the only person with a store-bought treat at the event.
I’ve heard the term, “fashionably late.” Is it acceptable to be late for a holiday dinner party? Charlotte, Chandler It is never acceptable to be late for anything. If a dinner party begins at 7:00pm, you should arrive at 7:00pm. The hostess usually has her night scheduled by the arrival time of her guests. If for some reason you are late or stuck in traffic, you should call the hostess and let her know your situation and suggest to please begin dinner without you. Keep in mind if your party invitation says open house, that would mean any arrival time is fine between the hours listed on the invitation. This type of party usually is more casual and a buffet is preset or just appetizers are served.
I would like to bring a bottle of wine to a formal dinner party as my hostess gift, but am not sure if they drink alcohol. Would this still be an appropriate gift? Kevin, Mesa If you are questioning your choice and do not know the host well, there are many other appropriate gifts to choose from - a scented candle is great, flowers are always welcomed, and a box of chocolates, are just a few other option. The idea that you are arriving with something is thoughtful and will be appreciated.
Because of financial reasons I have decided not to mail out Christmas cards this year. Do I need to send someone a card if they send me one? Bess, Casa Grande You do not need to send a card to someone just because they sent one to you. I usually assume when I do not receive a card from someone who regularly sends them, that they just didn’t send cards this year. I think this year there will be many people trimming the budget back in a variety of ways.
Do I need to write a thank you note for every Christmas gift I receive? Jonathan, Mesa Yes, a thank you note is necessary for any gift received. Make sure you mention what the gift is, how much you are enjoying it, and how you appreciated their thoughtfulness. Do send your thank you note soon after receiving the gift.
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: Sheera amundson
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chandler Gel vs. Acrylic Currently there are a plethora of options for nail enhancement, with acrylic and gel nails as two of the most popular for beautiful fingers and toes. Enhancements are used to lengthen and cosmetically change the appearance to your natural nail. A talented nail technician can lengthen your nails using either acrylic or gel in one of two ways by using a sticker-like form or by gluing a plastic tip to the free edge of your nail. As the nail is then lengthened, your technician would then apply gel or acrylic product. Acrylic nails actually came about from the dental industry around the 1970s and had such a lasting impression on the fashion industry that they have become quite the rage. Acrylic nails are made up of two chemical components, liquid monomer and powder polymer. When combined, the two chemicals create a polymerization called acrylic. So how are gel and acrylic nails different? Technically, both authentic gels and acrylic nails are created with the same methacrylates; the real difference is how the two are applied and how the product wears. A true authentic gel product comes in a single jar and can vary in viscosity but usually has a sticky, honey-like consistency. Gel should be applied in thin layers and cured under an ultraviolet light. Gel nails are a fabulous option for those people who prefer a durable yet light weight and natural-looking enhancement. Please note that if you choose to patronize a discount salon and they are using a “powdered gel,” you are being scammed and are actually wearing an acrylic product. However, what you should be aware of when you see discount salons offering attentiongrabbing, extremely low-priced services (for example $13-18 for a fill), is that they can charge such low prices because most are using sub-standard products. There are two types of liquid monomer, ethyl and methyl acrylate. If you notice an unusually powerful, noxious odor that could leave you coughing, sneezing, eyes watering or with a headache, there may be a chance the salon may be using a cheap liquid monomer called Methyl Methacrylate (MMA) which has been banned by the FDA and has been known to cause serious to permanent nail damage and severe allergic reactions. These salons choose to use MMA-based liquid knowing the ramifications because they can purchase it at 1/6th the price of an Ethyl Methacrylate (EMA) based liquids monomer passing those so-called savings on to their customers. If you have educated nail technician, they should have the ability to elaborate on the particular product lines they utilize and what each product is best used for. Gel and acrylic applications are relatively safe as long as your technician is using good preparation and application techniques, as well as the correct product ratio. Your time is valuable and you want to be sure to wear your enhanced nails with confidence, so setting an appointment and consulting with a professional nail technician about lifestyle, medications and personal preferences will further determine which application is best for you.
Sheera Amundson is the owner and wild child behind the nail desk at Addicted to Nails. Colored acrylic and design work is her specialty and her nails never go unnoticed! Aside from nails, gel rock star toes pedicures are her second forte. Sheera achieved a Master’s Certification through Creative Nail Design. Other industry certificates achieved include: Young Nails, Creative Nail Design, EZ Flow, and many others. Her studio is located at Suite #14 inside Salon Boutique at the NW corner of Pecos and McQueen in Chandler. Make an appointment by calling: 480.330.9733. See client testimonials and photos of her work at: www.addictedtonails.com
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2005 N. DOBSON RD 2000 W. RAY RD 990 E. WARNER RD 990 E. PECOS RD 1015 E. RAY RD 5975 W. CHANDLER BLVD 3990 W. RAY RD 2010 S. DOBSON RD 4990 S. ARIZONA AVE. 2995 E. CHANDLER HEIGHTS
SCOTTSDALE 12409 N. TATUM BLVD 7552 E. INDIAN SCHOOL RD 10010 N. SCOTTSDALE RD 10653 N. SCOTTSDALE RD 23215 N. PIMA RD 7901 E. THOMAS RD 14672 N. FRANK LLOYD WRIGHT 32331 N. SCOTTSDALE RD
MESA 305 E. BROWN RD 1137 S. DOBSON RD 1151 E. MCKELLIPS RD 6015 E. BROWN RD 1212 S. GREENFIELD RD 9152 E. BROWN RD 9230 E. BROADWAY RD 2809 S. SOSSMAN RD 9950 E. GUADALUPE RD 360 N. VAL VISTA DR 5954 E. MCDOWELL RD 2807 N. POWER RD
GILBERT 2371 E. GUADALUPE RD 765 S. LINDSAY RD 30 E. WILLIAMS FIELD RD 2428 S. VAL VISTA 3170 S. HIGLEY RD
TEMPE 914 E. BROADWAY 1750 E. BROADWAY RD 3303 S. RURAL RD 1424 W. BASELINE RD 855 E. ELLIOT RD
east valley 9546 E. RIGGS RD, SUN LAKES 16545 E. PALISADES, FOUNTAIN HILLS 325 W. APACHE TRAIL, APACHE JUNCTION
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phoenix By: Carey Powell
I
f you are in business for yourself, then you know how essential it is to make every dollar you invest in your business count. When it comes to getting great public relations (PR), there’s no need to spend thousands of dollars on an expensive PR firm to get your business noticed. You’ll get the greatest bang for your buck by learning how to draft your own press releases – and it’s much easier than you might think!
A press release is simply a statement or announcement prepared for release to the media. Although its definition is simple, the press release is a powerful piece of your PR action plan.
5 Elements of a Stellar Press Release 1. An attention-grabbing headline. If the headline doesn’t grab the reader’s attention, your press release probably won’t even be read. 2. Information-packed first paragraph. The introductory paragraph should contain the “5 W’s” (Who, What, When, Where and Why). 3. Body of press release. Your press release must tell a story and keep the reader’s attention. Do not sell or write it like an advertisement! 4. Boilerplate. A short biographical statement at the end of a press release that quickly summarizes your background, business focus and contact information. 5. Correct length. Your entire press release should be between 400–600 words, and no more than one page when printed. Lengthy press releases end up in the trash can!
Ideas For Press Releases Here are a few ideas on what a press release could be written about: • • • •
Announce a new product, program, event or service Announce an award you have given or received Announce a charity event you sponsored Announce media coverage you have received
Get Started with Press Releases One of the quickest and easiest ways to get started with press releases is to create a how-to or fact sheet on a particular topic of your expertise. For example, “Top 10 Ways to Give Your Kitchen a Design Makeover on a Shoestring Budget,” or “7 Ways a Life Coach Can Help You Prosper In Tough Economic Times,” or “How to Cut Your Business Overhead Costs by Hiring a Virtual Assistant.” Notice how I tied each title into a current event – the tough economy. Tie your fact sheet into a current event and you’ll dramatically increase your chances of getting noticed! As for formatting a fact sheet, simply include your contact information at the beginning with your boilerplate at the end and distribute just like a traditional press release! As a PR and Media Coach, the best advice I can give my clients is that their money is best spent learning how to do their own PR. Many of my clients are shocked at how easy and affordable PR really can be. After all, who better to talk up your business than you?
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.
1525 N. CENTRAL AVE 1625 N. 44TH ST. 3320 N. 7TH AVE 6002 N. 7TH ST 4040 N. 19TH AVE 1610 E CAMELBACK RD 3141 E. INDIAN SCHOOL RD 4742 E. INDIAN SCHOOL RD 10 E. DUNLAP AVE 1850 W. DUNLAP AVE 18460 N 7TH ST 1855 W. THUNDERBIRD 3514 W. PEORIA AVE 5835 W. INDIAN SCHOOL RD 4275 W. THOMAS RD 4323 E. BELL RD 8245 W. THOMAS RD 7434 W. INDIAN SCHOOL RD 5050 W. BASELINE RD 7550 S. CENTRAL AVE 1615 E. BASELINE RD 6021 S. CENTRAL AVE 6650 W. LOWER BUCKEYE 4430 E. RAY RD 4657 E. CHANDLER BLVD 3210 E. UNION HILLS RD 3440 W. GLENDALE AVE 21001 N. TATUM BLVD
GLENDALE 6030 N. 43RD AVE 7499 W. BETHANY HOME RD 18591 N. 59TH AVE
peoria 10727 W. OLIVE AVE 9848 W. PEORIA AVE 8332 W. THUNDERBIRD RD 7530 W. CACTUS RD 9069 W. LAKE PLEASANT PKWY 9172 W. UNION HILLS
sun city 10720 W. BELL RD 9901 W. THUNDERBIRD RD 19602 R.H. JOHNSON BLVD
WEST VALLEY 13870 W. GREENWAY, SURPRISE 19505 N. SUNRISE BLVD, SURPRISE 15474 W. GREENWAY RD, SURPRISE 4890 N. LITCHFIELD RD, LITCHFIELD PARK 2840 N. DYSART RD, GOODYEAR 5400 E. CAREFREE HWY, CAREFREE 28138 N. TATUM BLVD, CAVE CREEK
OnLAW
By: Monica K Lindstrom, Esq.
T
he ugly state of the economy and the housing market issues are causing many people to lose their homes to foreclosures and leaving them with no choice but to rent. This can be good news for those who have two or more properties and need a tenant in order to retain the property. However, there are things every landlord and tenant should know and do. Arizona’s Residential Landlord and Tenant Act can be found at Arizona Revised Statutes Title 33 – Property. First, I highly recommend you scrutinize any potential tenants, or landlords. You can employ a private investigator or private company to run a background check on your prospective landlord or any prospective tenants. I also suggest checking the Public Access to Court Information website at http://apps.supremecourt.az.gov/ publicaccess/caselookup.aspx to see if there are any lawsuits involving the other party. Checking this first may alert you to any previous or ongoing lawsuits regarding a lease or a criminal action. This website provides a resource for information about court cases from 153 out of 180 courts in Arizona. Second, be aware of your obligations. Some tenant obligations under Arizona law are: keep the property clean and safe, dispose of trash, do not damage, or allow someone else to damage, the property, and most importantly – PAY THE RENT ON TIME! Some requirements that the landlord must adhere to are: provide the tenant with a signed copy of the lease, provide the tenant with possession of the property, comply with applicable building codes, and supply running water and reasonable amounts of hot water. The tenant is obligated to grant access to
the landlord in order to inspect the property or make repairs. However, the landlord is obligated to give the tenant at least two days notice that he is going to enter the property, unless it is impracticable to do so or it is an emergency. Third, there is a legal process for an eviction. An eviction (and repossession of the property) is also known as a “forcible detainer.” This means that the tenant has remained on the property after the landlord has given written notice that the rental agreement has been terminated and that
Here are a few helpful phone numbers: Slumlord Hotline: 602.372.7586 Roach infestation: 602.506.6616 The City of Phoenix offers landlord/ tenant counseling at 602.262.7210 The “Tenants Rights” handbook can be obtained by calling 602.542.5025 the tenant must leave the property. The most common reason for a landlord to file a forcible detainer is because the tenant has failed to pay rent on time and has refused to move out. In this situation the first thing the landlord must do is give the tenant notice that the lease will be terminated if the full amount of the rent is not paid within five days – this is called the “five day notice.” If the tenant still refuses to pay the rent, on the sixth day the landlord can file the forcible detainer. A lawsuit for a forcible detainer moves rapidly through the courts (much quicker than any other type of lawsuit). After filing the forcible detainer complaint, the tenant must be served with a copy of the complaint and summons, which will
contain a court date which is often the trial date and is usually within 10 days. The tenant must appear on that date or a default judgment for eviction will be entered against them. Typically the only issues the court is concerned with are: does the landlord have title to the property and did the tenant pay rent. If the landlord prevails and obtains a judgment for eviction he can then apply for a “writ of restitution for repossession.” Five days later the constable will serve the writ on the tenant and require the tenant to leave the property at that time. The locks can be changed and utility services can be cut off at that time, but not before. Additional key points to be aware of: a military member may be able to end the lease early, the amount of a security deposit cannot be more than one and one-half month’s rent, if after vacating the property, the tenant requests a return of the security deposit, the landlord has 14 days to return the deposit or provide an itemized list of all the deductions with the balance of the deposit (if any), the landlord can evict a tenant (even if rent is current) for committing a crime on the property, and evading service is seldom successful. If you find yourself in the role of tenant or landlord, I recommend you obtain a copy of the Arizona Residential Landlord and Tenant Act and familiarize yourself with its provisions. Remember, knowledge is power.
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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Onwine
By: Rhonni Moffitt
A
rizona has three distinct wine trails: the Verde Valley in northern Arizona, Sonoita/Elgin in southern Arizona and the Willcox area of southeastern Arizona. In this article we will focus on the latter – Wilcox area of southeastern Arizona. Located about an hour east of Tucson, Willcox is just off I-10 as you’re heading toward New Mexico. Willcox sits in the Sulphur Springs Valley bordered by the Dragoon Mountains on the west and the Chiricahua and Dos Cabezas Mountains on the east. The area is rich in history, home of the Apache Chief Cochise’s (said to be buried in the Cochise Stronghold of the Dragoon Mountains) last stand, as well as western movie star Rex Allen’s birthplace. If you’re looking for a traditional wine trail with tasting rooms along an easy-to-drive path, you won’t find that here. Although the greater southeastern Arizona’s wine trail includes five tasting rooms, they are located many miles apart, making the Sulphur Springs Wine Trail one to visit on a few trips or a nice long weekend. If you take the time to do so, though, you will be pleasantly surprised by the beautiful terrain, clear starry skies and open air grasslands that you’ll encounter. Crop Circle Winery is located three miles north of I-10 travelling up Fort Grant Road. Set in a large red barn building, you’ll be able to taste northern Arizona’s Echo Canyon wines, as well as the local Crop Circle label. One exit to the east, you’ll find Coronado Vineyards. A large beautiful Tuscan-style building, houses the tasting room, a gift shop and dining room. Forks & Corks, their restaurant, boasts beautiful views of the vineyard and the Dos Cabezas Mountains,
while offering tasty seasonal fare. (Be sure to check ahead as days open and hours vary). In historic downtown Willcox, the newest winery on the block, Carlson Creek, will be opening their tasting room later this year. Heading out toward the Chiricahuas, you’ll find Keeling Schaefer Vineyards. Rod Keeling and Jan Schaefer offer tastings of their award-winning wines at their winery by appointment only, so be sure to call ahead before visiting! Later this year, they will be opening a tasting room in downtown Willcox on historic Railroad Avenue. If you’re a bit more adventurous, you can head out to Colibri Vineyards in the town of Portal. Also open by appointment only, Colibri Vineyards is a true treasure. This vineyard hosts a small pond and swimming hole and is home to wildlife and large numbers of hummingbirds. You might also stop in Fort Bowie Vineyards & Orchards if you’re interested in trying some peach or pecan sparkling wine or scoring some unique nut items in their gift shop. Although, this area may not boast the most tasting rooms in Arizona, it produces the most vinifera in the state. Many of the wineries in other areas of the state rely on grapes from Willcox and the surrounding area for their wines. The Kansas Settlement area, just south of the city of Willcox, is home to 160 acres of vines, including Arizona Stronghold Vineyard, Pillsbury Wine Company, Sweet Sunrise Vineyard, Carlson Creek, Crop Circle and Dick Erath’s newest venture, Cimarron Vineyards. If you include the greater southeastern Arizona area, you will find around 400 acres of planted vines, including the Dragoon Vineyard which
supplies Jerome Winery and Bitter Creek Winery in Jerome. To top that off, there are another approximately hundred acres of land designated for future planting! As the area is an agricultural center, a visit would be incomplete if you failed to visit the various you-pick-it farms of the area! Brown’s Orchard, Stout’s Cider Mill, Briggs and Eggers Orchards are just a few. This last summer, I visited Apple Annie’s which hosts two locations – one for fruit and one for veggies. Pick just-ripe apples, peaches and pears at the Orchard location or visit Apple Annie’s Produce & Pumpkins for farm-fresh vegetables, pumpkins and some of the best sweet corn you’ll ever taste. You can’t miss the roasted corn dipped in fresh, hot butter while you’re there – seriously fingerlicking good! This may not be a traditional wine trail, but if you like to explore history, enjoy agro-tourism or you just want to ditch the city for a few days, it’s a worthwhile trip. I expect that the Willcox area will continue to see growth in the wine industry and will eventually have its own traditional wine trail, but for now you can enjoy the expansive grasslands, the lack of traffic and the friendly welcoming character of the area. Enjoy your trip!
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. www.perfectify.com
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OnDETOX
By: Micki Towns
T
he liver is one of the most complex and miraculous organs. In an adult, it weighs about three pounds and is roughly the size of a football. Located in the upper right-hand part of the abdomen, behind the lower ribs, the liver has more than 200 functions. It is our largest vital organ and the most important one for detoxification of the body. It is crucial to our basic health and digestion. The liver controls and regulates the quantity, the quality and the utilization of the foods we eat. It manufactures digestive enzymes, converts ingredients from food for metabolic use, and it stores and releases glycogen for energy. The liver produces enzymes necessary to neutralize all types of physical toxins; it facilitates digestion and elimination by the release of bile from the gallbladder. It helps detoxify the poisons which are taken into the system. The liver acts as a filter between the intestines and the heart. Demands on the liver today are at an all-time high and the need to boost nutritional and holistic support to the liver has never been greater. Due to congestion and backup of bile, the liver becomes enlarged, storing unfiltered toxins within its own cells, while the gallbladder may form stones of bile and cholesterol. This is why an over-burdened liver is very often the underlying cause of imbalances in the body. The liver is a powerful detoxifying organ, breaking down toxic materials and producing bile. The central role of the liver and the dangers to the health are the reasons why most colon hydrotherapists will insist on clearing liver obstructions and raising energy in the liver as the very first steps toward better health. In fact, it may be said that the secret of mastering the art of regaining a healthy liver lies in various approaches to treating what are basically liver
Liver Facts •
30 million Americans (or one in every 10) are or have been affected by a liver, biliary, or gallbladder disease.
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Liver disease and cirrhosis are the 7th leading cause of death among adults between the ages of 25 and 64 in the U.S.
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About 15,000 children are hospitalized every year with pediatric liver diseases or disorders.
The liver also has a vital influence on the emotions of the body. A healthy liver will help in endurance, patience, and perseverance. A sluggish liver, with accumulated toxins can cause nausea, headaches, indigestion, loss of appetite, constipation, pain on the right side, cold sweats, and jaundice.
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There are more than 100 types of liver disease, but hepatitis A, B, and C are the most common.
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There are vaccines that can protect you against hepatitis A and B, but not hepatitis C.
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Chronic hepatitis C and alcoholic liver disease are the leading causes of cirrhosis (scarring of the liver and poor liver function as a result of chronic liver disease) in the U.S.
It’s not always easy to know when one’s liver is not functioning up to par, so it’s a good idea to periodically cleanse and rejuvenate it. Colon hydrotherapy is a very effective way to help detoxify the liver. Lemon is one of the best foods for the liver. You can make your own liver flush by combining half lemon with half water to make a total of eight ounces of liquid. Add a tablespoon of olive oil and one or two cloves of garlic. Blend all ingredients. Take first thing each morning. Or if you would like to experience a more aggressive cleanse, try the Liver Gallbladder Flush for better utilization of fats. Many clients have reported releasing as many as 150 gallstones (without knowing they had ANY!) while doing this cleanse. Complexions, dispositions, and energy levels often improve after this cleanse.
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About one-third of the U.S. population becomes infected with hepatitis A during their lifetime, though most recover in a few weeks.
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More than four million Americans have been infected with hepatitis C; it is responsible for 8,000-10,000 deaths annually.
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1.4 million Americans are chronically infected with hepatitis B; it is responsible for 5,000 deaths annually.
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Hepatitis B and C significantly increase the risk of liver cancer, one of the only cancers currently on the rise in the U.S.
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In 2004, there were nearly 18,000 individuals on the waiting list for a liver transplant. That year, about 1,300 people died while waiting for a suitable donor.
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Hepatitis C is the number one reason for liver transplantation in this country.
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Nonalcoholic fatty liver disease (NASH), an obesityrelated chronic liver disease, may affect as many as one in every four adults over the age of 18.
imbalances. Liver problems usually involve congestion, hepatitis, and sluggishness. The three most common liver diseases are: cancer of the liver, cirrhosis (scarring of the liver and poor liver function as a result of chronic liver disease), and hepatitis.
To experience the Liver-Gallbladder Flush, please contact me at 480.733.4638.
Source: American Liver Foundation
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. Rainbow of Life is located at 733 East University Drive, Suite 2 in Mesa. www.perfectify.com
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By: Becky Kaufman Osteopenia refers to bone mineral density (BMD) that is lower than normal peak BMD but not low enough to be classified as osteoporosis. Bone mineral density is a measurement of the level of minerals in the bones, which indicates how dense and strong they are. If your BMD is low compared to normal peak BMD, you are said to have osteopenia. Having osteopenia means there is a greater risk that, as time passes, you may develop BMD that is very low compared to normal, known as osteoporosis. Bones naturally become thinner as people grow older because, beginning in middle age, existing bone cells are reabsorbed by the body faster than new bone is made. As this occurs, the bones lose minerals, heaviness (mass), and structure, making them weaker and increasing their risk of breaking. All people begin losing bone mass after they reach peak BMD at about 30 years of age. The thicker your bones are at about age 30, the longer it takes to develop osteopenia or osteoporosis. Women are far more likely to develop osteopenia and osteoporosis than men. Having a family history of osteoporosis, being thin, being white or Asian, getting limited physical activity, smoking, regularly drinking cola drinks, and drinking excessive amounts of alcohol also increase the risk of osteopenia and, eventually, osteoporosis. Osteopenia has no symptoms. You notice no pain or change as the bone becomes thinner, although the risk of breaking a bone increases as the bone becomes less dense. Osteopenia is diagnosed with a bone mineral density (BMD) test, usually done to see whether you have osteoporosis. The most accurate test of BMD is dual-energy X-ray absorptiometry (also known as a DEXA or DXA scan), although there are other methods. Screening for osteoporosis is recommended for women age 50 or older. Osteopenia is treated by taking steps to keep it from progressing to osteoporosis and, for a few people, by taking medicine. Lifestyle changes can help reduce the bone loss that leads to osteopenia and osteoporosis. Diet is key to bone development. Calcium is the most critical mineral for bone mass. Your best sources of calcium are milk and other dairy products, green vegetables, and calcium-enriched products. Your doctor may also want you to take a calcium supplement, often combined with vitamin D, as Vitamin D helps your body absorb calcium and other minerals. It is found in eggs, salmon, sardines, swordfish, and some fish oils. It is added to milk and can be taken in calcium and vitamin supplements. In addition to what you take in from food, your body makes vitamin D in response to sunlight. Exercise is important in maintaining strong bones, because bone forms in response to stress. Weight-bearing exercises such as walking, hiking, and dancing are all good choices. Adding exercise with weights or elastic bands can help the bones in the upper body. In addition to diet and exercise, quitting smoking and avoiding excessive use of alcohol and cola will also reduce your risk of bone loss.
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10 Money
By: Melissa Hurst
Saving Tips for Back to School
By Melissa Hurst
As you are preparing your Thanksgiving feast and reflecting you are thankful for, add this: You can celebrate your Thanksgiving feast and relish in the fact you didn’t spend a fortune. Here’s how:
1. Break out the good china. Instead of buying disposable plates, napkins, tablecloths, or utensils, use what you have on hand. Although you may save time on clean up with the paper and plastic, you’ll end up spending more money for the convenience. Using what you have on hand won’t just help your pocket book, but producing less waste will also help the environment. Not looking forward to all the dishes? Just ask those cherished loved ones to help in the clean up and you’ll also save on time!
2. Take advantage of free turkey promotions. Many of the grocery stores will run promotions to either get a free turkey or a hefty discount. You may be required to spend a certain amount of money receive the promotion, but if you seek out store deals and match those with coupons, you’ll create an even better deal while getting all the necessities for your Thanksgiving meal.
3. Stick to your shopping list. Make your grocery list before you hit the store to make sure you purchase only the essentials. This will also save you from multiple last minute trips to the grocery store in the days before the feast. Look over all your recipes, check your cupboards, and decide what items you need to buy and those that you already have. Match up the items that you plan to purchase with store sales and coupons. It is too easy to buy more than you need at the grocery store, but if you have a list and stick to it, you’ll end up saving at the checkout line!
4. Make your own decorations. This is a great tip to get the kids involved in the Thanksgiving preparations. Use items from nature, such as leaves, pine cones, twigs, and pumpkins. Gather pine cones in a large vase and add some fresh cinnamon sticks to create a festive decorative piece. The traditional kid’s craft of a hand print turkey can also create a familyfriendly atmosphere. For more craft ideas, visit Michaels.com or LakeshoreLearning.com (features free kid’s crafts each Saturday).
5. Enjoy a Thanksgiving potluck. Don’t be embarrassed to ask for help. Involve your dinner guests and ask them to bring their favorite dish, dessert, or drink. Not only will this help to cut down on the host’s cost, but it also allows guests to share their own specialties.
6. Use the oven wisely. Plan your cooking to use the oven all at one time (instead of days ahead). Heat items up together in the oven after the turkey is done and have everything finished at the same time, in less time. If you have a toaster oven, you can try heating up side dishes there as well. Don’t forget the Bar-b-que. Not only can you cook the meat on the grill, but grilled vegetables and bread can also to a nice touch to your Thanksgiving dinner.
7. Be realistic about servings.
Calculate how much you need to make for the amount of people, keeping in mind that there will be several dishes. Leftovers are good, but decide ahead of time how much you want so that there is no waste.
There you have it! Here’s to a Thanksgiving of savings!
Although Melissa Hurst has two Masters Degrees in Education and Psychology, she left the work force to care for her two young boys and started pursuing money saving tips to succeed in a one income family. Her increasingly popular money-saving mom blog, www.savingcentswithsense.net, focuses on finding the best deals, freebies, and money saving tips for families to use every day. Based in Arizona, Melissa highlights the grocery and drug store deals with coupon match-ups each week so everyone can learn to live well without spending a lot of money.
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By: Becky Kaufman
Y
ears ago, the only time osteoporosis, a disease that causes bones to become more fragile and more likely to break, could be detected was after you broke a bone. By then, however, your bones might already be quite weak. Today, a bone density test, also called densitometry or Dual energy X-ray absorptiometry (DXA, previously DEXA) scan, can determine if you have osteoporosis or are at risk of osteoporosis before you break any bones. Dual energy X-ray absorptiometry is the most widely used and most thoroughly studied bone density measurement technology. A bone density test is a fairly accurate predictor of your risk. The results from a bone density test can let you know how you compare with other people of your age, sex and other similar characteristics. A bone density test can confirm that you have low bone density, but it can’t tell you why. To answer that question, you need a complete medical evaluation, including a history and physical. This information can help your doctor better interpret the results of the bone density test. A DXA scan measures the bone mineral density (BMD) at your hip or
spine. The higher your mineral content, the denser your bones are. And the denser your bones, the stronger they generally are and the less likely they are to break. This test offers very precise results and is the preferred test for diagnosing osteoporosis. During this test, you lie on a padded platform for a few minutes while an imager - a mechanical arm-like device - passes over your body without touching you. Bone density tests are usually done on bones that are most likely to break because of osteoporosis. These sites include the lumbar vertebrae, which are in the lower region of your spine, the narrow neck of your femur bone adjoining the hip, and the bones of your wrist and forearm. Two X-ray beams with differing energy levels are aimed at the patient’s bones. When soft tissue absorption is subtracted out, the BMD can be determined from the absorption of each beam by bone. The test does emit radiation, though your exposure during a bone density test is commonly about one-tenth of the amount emitted during a chest X-ray. The test usually takes five to 10 minutes to complete. DXA scans can detect as little as 2% of bone loss per year. A standard
X-ray is not useful in diagnosing osteopenia (BMD that is lower than normal peak BMD but not low enough to be classified as osteoporosis. Having osteopenia means there is a greater risk that, as time passes, you may develop osteoporosis.) because it is not sensitive enough to detect small amounts of bone loss or minor changes in bone density. It should be noted that bone density tests are not the same as bone scans. Bone scans require an injection beforehand and are usually used to detect fractures, cancer, infections and other abnormalities in the bone. Women over age 50 should get a baseline DXA scan. Men with history of vertebral fractures or history of use of corticosteroids should also get a DXA scan. Research hasn’t yet determined the optimal interval for repeat bone density screenings, or the right age to stop screening. Your doctor can recommend the best screening interval for you based on your personal medical history and osteoporosis risk factors. Not all health insurance plans cover bone density tests, so ask your insurance provider whether it provides coverage that applies to your situation.
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